2-07-16 HY: BB- Build: Shoulders + 0-6 Abs- P2: L10 + Splits + TCF.

2-07-16 HY: BB- Build: Shoulders + 0-6 Abs- P2: L10 + Splits + TCF.

Sundays are good days around these parts. Nothing big to do today but run a few errands in town. But for some reason, I procrastinated and ended up doing my workout at the usual time. I wanted to do it earlier, but there were little things that required my attention and then it got later and later. But I am glad I could get a full workout in and done.

Build: Shoulders is a really good routine. Looking over the weights, they were a bit lighter than in Bulk: Shoulders. But, I still kept close to the Build level and went up when I felt I was ready. So, here are the weights:

Single Set: Shoulder Press (12/13.25/15.75/14.5kgs). This was down about 1.25kgs from Bulk and it made a huge difference. On the drop set, I could stay seated the whole time, and on the final set, I just needed a couple mid-set breaks to get through it. Push it hard.

Super Set: Lateral Raise (4/5/6.25kgs). Upright Row (12/13.25/15.75/14.5kgs). Move one set one seems like a light weight, but by the 12th rep, I was feeling the burn, but I was able to keep my form. Barely kept my form in the second set, but the heavy set, I needed to bend my elbows. Even though the weights were light, I could really target the shoulders. I was struggling with the second move on the Drop Set. I had to really grind it out because that burn was coming on fast. Definitely couldn't have done 12 reps with the heavy weights.

Giant Set: EZ Bar Underhand Press (10/12/13.25kgs). 1,1,2 Front Raise and Rear Delt Raise (3/4/5kgs). I went up 2.5kgs on the first move. I was feeling good, so I decided to push myself on this move. I don't have an EZ Bar so I use dumbbells. I don't know if I could use a bar because my wrist flexibility doesn't seem to be that good. So, I'm making due with dumbbells. Move two is really tough. Easy, but this is a burner. The burn sort of sneaks up on me. I'm feeling good, but then at rep 13 or so, WHAM!! Major BURN! That happens with each set. The heavy set, I can barely get the dumbbells over my head, but I muscled it them up to finish out the set. The third move was like the lateral raises. The slow burn creeps up and cooks right through.

Super Set: Standing Dumbbell Shrug (17/19.5/25/22kgs). Dumbbell Scap Trap (17/19.5/22kgs). I have to really watch the first move so I hit the right muscles. It is so easy to do it the wrong way. The second move is a lot more difficult for me because when I use my ball, the weights are on the floor so my range of motion is reduced. So, I do the move bending over. I have to really watch my back.

Super Set: Segi Six-Way (3/4kgs). Tuck & Roll (15reps X2). I went up .75kgs and that was more than enough. All those moves were really burning at the end of each set. Barely able to get the weights over my head on the last couple of reps. Second move was a good warm up for my ab work. The weird thing is my right wrist was a little sore, and now, my right forearm feels a bit strained. So I'm constantly needing to stretch it out for the past hour.

Moved right into abs. Today, I decided to go up to level 10. the two moves were Cross Balance Plank and Leg Raises. Times are the same, 40 seconds on 20 second rest and repeat. It was actually a lot easier than Level 9. I didn't get as much burn in the core as I did with level 9. So, I'll probably go back to level 9 and then also do 10.

Splits were AWESOME!!! Today, I got a lot lower on the straddle splits than I have ever gotten. From my estimate, I think I broke the 10cm barrier. So I'm less than 10cm to my goal on the straddle splits. I definitely got much lower than the push up bar height. Side splits, are still a little higher. My hamstrings are lengthening, but my front hip flexors don't seem to be opening up. In the side splits position, I can go down further when I lean forward. But if I go upright, the hip flexor in the back leg just won't open up. That is where I need to push. I did some extra stretch moves at the end as well in an attempt to open up. The Flow was on par, smooth and clean.

In the end, I torched a solid 750+kcals. Good start to the week. Looking at my schedule, Wednesday is going to pose some problems because I have no opening to do a workout until after 8pm. I think that will be a quick yoga day. I'm seeing what can be done.