1-6-16 HY: Body Beast- Bulk: Legs + 0-6 Abs- P2: Level 7 + Splits + TCF.

1-6-16 HY: Body Beast- Bulk: Legs + 0-6 Abs- P2: Level 7 + Splits + TCF.

Today's workout was under an extreme time crunch because it is my daughter's birthday and the family celebration dinner started in the evening. I got home a little later than usual because of traffic due to inclement weather so I was under the gun. I changed as soon as I got all my bags and what not squared away.

This is the third time through this routine so it is weight-up time. But the previous times were difficult enough so I decided to up the weights the minimum possible. only +1.25kgs. per dumbbell. Although I held to that number, on several of the moves, I went up between 2-2.5kgs. Here are the weights.

Single Set: Front to Back Lunge (6.25/7.5/8.75kgs). This move is probably the most taxing move for me. Not only is it a strength move, but it gives me a huge cardio reaction as well. By the end of it, I was gasping and doubling over for air... in a good way.

Progressive Set: Squat (19.5/22/25/25/22/19.5kgs) This is the limit of my dumbbells. I can't go heavier than 25kgs. The clips wouldn't stay on the bar. So I'm looking into getting one more set. When I use the machine as school, I can squat with the whole stack. So 8 reps at 50kgs isn't very tough, but I can make it tough by slowing down. Making 50 feel like 100. OUCH!!

Force Set: Full to 1/2 Sumo Squat (22kgs). I was feeling it by the 4th set and really feeling it on the 5th. These Force Sets are incredible!

Progressive Set: Split Squat w/ EZ Bar (14.5/17/19.5/19.5/17/14.5kgs). This move for me ends up being a weighted Lunge since I don't have an EZ Bar, but I'm planning to get one soon, within the next few months along with another set of dumbbells. Going up was fine, but the 19.5kgs threw me off balance a bit, but I pulled it back. My quads and glutes were screaming by the end of this one. But I nailed it and wasn't yet that close to failure. I had to pick up my pace to keep up with Segi. Also, two Progressive Sets sandwiching a Force Set... BRUTAL!!!

Super Set: Stiff Leg Dead Lift (8.75/10/14.5/12kgs), Alt. Side Squat (8.75/10/12kgs). Yesterday during tennis, I forgot to mention this, but my back felt really tight and there was a lot of discomfort that I had to play through. So I was a bit worried about this move in particular because of my weak back. My limit is usually 12kgs, so 14.5kgs is really REALLY pushing it for me. But my back felt really good today. Maybe the routine warmed me up really well so I was ready for it. But the heavy weight felt good. Luckily it's only 8 reps. Again, I went up in weight for the Squat move because it would have taking too long to switch the dumbbells back to the lower weight every time. I can't believe how well this move (holding the db's between my legs) really works the inner thighs. I was dying! and Loving it!

Super Set: Calf Raise (11.25kgs), BEAST Abs x2. I had trouble the last time with only 10kgs, so I was a little nervous about going up. But actually I did better today than last time. I blasted out 40reps then failed. After a little shake out, I finished the last 10reps. That happened on both sides, but on the left leg, I seemed to have a little left and almost cramped at the same time. Odd. Spelling B-E-A-S-T forwards and backwards seems a little unbalanced. I think the letters should be drawn as a mirror image the second time around to balance the movements of the abs which would work them more evenly. Just a thought. As I write this entry, I can feel the soreness coming on. I'm going to feel it tomorrow.

I went right into abs. And due to the time crunch, I went to level 7. I was planning to stick with levels 6-5 this whole week, but since I've been doing those levels with relative stability, I decided to push on to the next level. The two moves were 20 sec. X2 One-Arm Low Plank, 20 second rest, 40 second Alternating Leg Raises with arms straight to the sides X4. I actually, to my surprise, really nailed this workout. If I had the time, I would have done 6 as well, but that will have to wait till tomorrow.

I had to shorten my splits a bit, but I got the Flow in.

In the end, I torched a good 770kcals! Much higher burn for legs.