1-2-16 HY: Body Beast- Bulk: Back + 0-6 Abs- Phase 2: Level 6 & 5 + Splits + TCF.

1-2-16 HY: Body Beast- Bulk: Back + 0-6 Abs- Phase 2: Level 6 & 5 + Splits + TCF.

Today is my regular off day, but since I missed my regular workout on Friday, I'm going full throttle today.

This is my second time through this routine but I kept the weights the same for all the moves. Some felt easy, while others felt tougher that last time. Super Set- Pull Over (10/12.5/17/14.5kgs) I could have gone heavier, but I still need work on focusing on the target muscles, especially when it comes to the Back. Today, I felt like I was activating my lats a lot more effectively. I could feel the pull when raising the weight up. Pull Up- (10x3). This move, triple 10 rep, is also in the Build Block, but this is the first time that I was able to do 10 straight reps in the third set. I almost didn't, but I just barely got my chin over the bar. WHEW!!!

Progressive Set: Reverse Grip Row (10/12/14.5/14.5/12/10kgs) This is the move that felt tougher. Going up was fine, but coming down, I felt my form starting to degrade and I was forced to use tertiary, or should I say secondary muscles to get the dumbbells up. I was also feeling the jerk and swing on the last few reps of the low weight in the final set of 15 reps.

Force Set: One-Arm Row (12kgs). Still a low weight, and the final two sets weren't as tough as the first time, so I think I'll go up a bit the next time around.

Single Set: Dead Lift (10/12/19.5/17kgs). I should be able to go heavier, but to protect my back, I didn't. It still feels a little gimpy with the heavier weight when I'm bend over.

Super Set: Reverse Fly (3/4kgs) Yes, I know this is really light, but I was really able to feel my back muscles activating. Also, I wanted to get a full range of motion, so I kept the weights low. Plank Rotation (10 reps @ 4kgs/ 12 reps @ 5kgs). This move also, I could go heavier, but to keep form, I kept it light. But next time, I'll up the weight a bit more. Got a good pump in my back, and felt more muscles activating this time. But I feel like I'm still not hitting my back directly yet. So I think I will keep the weights low until I can feel that activation happening, and I can control the activation better.

I went right into Abs, and I was feeling a little intimidated by Level 6. It took a whole week for me to get through to a comfortable place with Level 5, even doing ONLY L5 for the first 2 runs. The two moves in Level 6 were the two 20 second, alternating Single-Leg Plank on a Swiss Ball (40 second total), 20 second rest, the 40 seconds of Leg raises. Doesn't sound like much, but I was burning. I was able to get through all four sets. The last set, I was a lot more stable than the second set in which I was shaking like crazy on the ball. By the end of the fourth set, I was actually feeling pretty good. And I was actually planning to do only Level 6, I decided to go back and do Level 5 (40 second Plank on a Swiss Ball, and Alternating Leg raises.) I felt so much better with both moves. So I was very happy with my progress.

Moved right into the Splits and Flow.

In the end, I torched a solid 620+kcals. Not bad for a day when Upper Body was the main course. But I wonder how 7 days straight will be.