2-04-16 HY: BB- Build: Back/Bis + 0-6 Abs- P2: L9 + Splits + TCF.

2-04-16 HY: BB- Build: Back/Bis + 0-6 Abs- P2: L9 + Splits + TCF.

Legs on Tuesday + Tennis on Wednesday = MAJOR Soreness! So I was really glad that today's workout was upper body. I was planning to do the whole workout today before my night class and had prepared by getting home early. But that extra time was used up by participating in a cultural event called Setsubun where in which kids throw beans at adults. My daughter threw peanuts at me while I tried to deflect them with my light saber. Then she wanted to try. It was great fun, but I lost time so I had to split my workout again. Primary and abs before work and Splits and Flow after. That ends up being about a three hour split. Plus, no HRM for the later part. Plus PLUS, today's primary routine is the longest of the program so that pushed my time even more.

I basically kept the same weights for most of the moves, but I did raise the weight slightly on one of the early moves. So here are the weights:

Single Set: Dead Lift (12/14.5/19.5/17kgs). I was a little worried about this move, but my back held up rather well.

Super Set: Dumbbell Pull-Over (12.5/17/22/19.5kgs). Pull Ups (10x3reps). This was a good set. The weights weren't overly heavy, but the pull ups were a trial, especially the final set.

Giant Set: EZ Bar Row (10/12/14.5kgs). One-Arm Row (10/12/17kgs). Reverse Fly (4/5/6.25kgs). Move one was good until the third set on which I lost some range of motion. Move two was good as well, but I think I killed the heavy set. Probably should go heavier next time. But at this weight, I can still control the weight and activate the correct target muscles. On the last move, I could probably go a little heavier, but that third set always kills me.

Single Set: Close-Grip Chin-Ups (12/8/6reps). I was actually surprised that I got 12 on the first set. When I got to 10 reps, I was just going to stop, but when Segi called out, "Ten seconds!" I thought, "I can pump out at least one more." and ended up doing two more. On the second set, I was burned out by 5 and came off the bar, just barely getting the last 3 under the wire. I was totally burned out by the last set. I should probably say only 5 because that last one was "FUGLY" form, kipping, major kipping.

Single Set: Seated Bicep Curl (6.25/7.5/12/10kgs). The first set started off really easy, but by the tenth rep, I started to feel the burn in the center of my biceps. Got a huge pump from those light weights. The drop set was solid, but needed a little swing to get the final heavy reps up.

Single Set:1,1,2 Hammer Curl (4/5/6.25kgs). This combo move is a double threat because the pump are burn are SOOO there! And by this time in the routine, I can't lift a lot. I tried to keep form and not swing the dumbbells up. But the biggest difference is how my forearms were really feeling it today. Especially from the second set on.  The muscle running straight down from my index finger was really pumped, and I was feeling it really flex hard during this move.  It started to throb at the beginning of the third set.  And this was for both arms. I would have thought that my right arm would/should be able to handle it better because of tennis, but no, both were throbbing.  Either way, I'm glad it is a balanced pain.

Single Set: Neutral EZ Bar Curl (6.25/7.5/12/10kgs). By this point, I going on fumes. My biceps were so burned out, I needed a little swing up, just to get the weights moving. But I must have hit my second wind, because I was strong on the last set, but the burn was ON!

Single Set: Airplane Cobra (17/19reps). Back to the back. This killed any recovery I was experiencing. Killer move and my back got a huge pump.

The best thing about today's workout thus far was the fact that I was able to really work the target muscles. Especially that difficult to hit, Back area.

Went right into abs and tonight was really good, solid and calm through out. Maybe just a little yelp at the end of the 4th set, but no problem. Still a major burn in the core, but at least no arch.

Unfortunately I had to go, but came back a few hours later to finish up the Splits and Flow. I wish they were all together, but things happen. Great workout!

In the end, I torched a solid 750+kcals!