2-11-16 HY: BB- Build: Legs + 0-6 Abs- P2: L9 & 10 + Splits + TCF.

2-11-16 HY: BB- Build: Legs + 0-6 Abs- P2: L9 & 10 + Splits + TCF.

Back to a normal workout today. Had sort of a busy morning, but was able to relax in the afternoon. Today is a national holiday so I was off from work. YAH!!! I still procrastinated until the regular time though, so I got done at the regular time.

I really like the Build: Legs routine. It just KILLS my legs. It is a little longer because of all the double moves, but it goes by fast because there are only 4 sets. I kept the weights for most of the moves, but I upped them when I could, mainly on squat moves. Here they are:

Single Set: Sumo Squat (10/19.5/25/22kgs). Went the limit of my dumbbells today, but for squats, that is still a bit light. The first weight might seem light, and it is. But I use that as sort of a warm up. From the second set, I put on the weight.

Super Set: Alternating Lunge & Step-Up to Reverse Lunge (7.5/10/12kgs). This is a tough move, especially with the heavier weights, but I think this is my favorite set of the bunch. I was happy that I didn't lose my balance like I did before, and my knee was not hurting either.

Giant Set: Parallel Squat (17/19.5/25kgs). Bulgarian Squat & Straight Leg Dead Lift (7.5/8.75/10kgs). I went to DB limit again, and it was good. Started to get a good burn and pump at 25kgs. Ready for more on that move. The last two moves are my least favorite. But don't get me wrong, I still like them, just not as much as some others. I always start to feel a cramp coming on with the light set. 15 reps is a lot. But the heavier weights give a good burn. The Dead Lift really works the hamstrings hard, and I also get a little tweak in my lower back. That is the main reason why I don't go heavier, got to protect my back. Little by little bumping the weights up. I've gotten carried away before and gotten hurt. Never again.

Giant Set: Single Leg Calf Raise (Left- 47reps at 10kgs/ 50reps at 12kgs. Right- 49reps at 10kgs/ 50reps at 12kgs). Seated Calf Raise (36reps at 17kgs/ 36reps at 19.5kgs). In and Outs (36/40reps). Nice finisher. Calves were BURNING so bad, but the double reps was good. I was glad I could work them more. In Bulk: Legs, there's only one set per side on calves, so tripling that is good. Again, for the ab move, since I'm on the ground, I raised my hand above my head like Tony does in Ab Ripper X. Good warm up for the next routine. As I write this, I feel my legs and glutes throbbing. I know I'm going to feel this tomorrow. Or actually, I may feel in the day after tomorrow. Recently, soreness comes two days after instead of the next day. Odd. But I'm happy because I know I had a good workout.

Abs were very solid today. Doing two levels. The burn and groan is still there in the fourth set of Level 9, but I'm controlling it much better now. Level 10 is still not much of a problem. I could probably hold it a lot longer than 40 seconds. But despite that, I feel I'm progressing.

Splits were really good today. I didn't get past my lowest point, but I got to that point a lot quicker than I have in the past. Baby steps for sure. Flow was smooth and clean.

In the end, I torched a bug 1002kcals. BOOM!!! I just hope I'll be able to do my cardio tomorrow. HA!