2-16-16 HY: BB- Bulk:Back + Chalean Extreme- Extreme Core Circuit + Splits + TCF.

2-16-16 HY: BB- Bulk:Back + Chalean Extreme- Extreme Core Circuit + Splits + TCF.

Got an earlier start today because I was able to make it home a little earlier from work. No relaxing, just got stuff done then right to the workout! That's the way I like it.

Bulk: Back is a short, but intense routine. I think I push harder when the routine is short because I want to hit my max out point as soon as possible. I kept the weights the same as last time around except for three moves, the Single Set Dead Lift, and the last super set. Went to Max on the Dead Lifts. Here are the weights:

Super Set: Pull-Over (12/14.5/19.5/17kgs). Pull Up (10repsX3sets). Love this first set. It sets the tone because I can really activate my lats and back, because I have to really focus. One thing I discovered today on Pull Ups is that I can put a little more stress on my back if I bounce up, creating a sort of bungee cord reaction at that low point, especially in my lats. But it is harder to get back up over the bar, so it is a good challenge. Oh, and the Pull-Over move is key in actually activating my back as well.

Progressive Set: Reverse Grip Row (12.5/14.5/17/17/14.5/12.5kgs). Going up the 17's were really tough. I couldn't get full range of motion on the last couple reps. Going down, the 12.5's were killer. 15reps is huge when you are blasted.

Force Set: One-Arm Row (14.5kgs X5sets of 5reps). I was able to keep up with Segi all the way through this one. Got a great burn and huge pump. But I think I'll go up a touch next time around.

Single Set: Dead Lift (12.5/14.5/25/22kgs). This is the move that I am able to activate my lats the most. Coming up, I roll my shoulders back and stop the roll back with my lats and that is an awesome way for me to pinpoint my back.

Super Set: Reverse Fly (5/6.25kgs). Plank Rotation (6.25/7.5kgs/ 12reps each). Went up to the next level on both moves. I had to bend my arms a bit on the heavy flies, but surprisingly, the heavy Plank Rotations were easier than the lighter ones. Got a great cardio affect with it, too.

By the end of this routine, my back and shoulders and tris were so pumped and burning. I knew I ripped it up! Felt good!

I don't know what came over me, but I really felt like a change today, so instead of the 0-6 Abs, I went with Chalene. I wanted to see how I did with a regular ab routine after doing just 0-6 abs for the past month or so. I must say, I was happy with my performance. I never used any weights with this routine before because I couldn't hack it, but today, I decided to be a little adventurous and give it a go with 1kg in each hand. I think that is a little heavier than the weighted gloves the team was using. And I was able to do it. But I definitely got a pump AND a good burn in the core. Felt really good. I chose this routine specifically because I wanted to use the Swiss Ball. I may try some other Ball routines as well from here on out after I finish 0-6 Abs. I only have 3 levels left.

Splits were good. I was pushing and went a little lower on the side splits. Got a little close to the tearing point so I backed off. But I'll push to and past that point soon. Flow was again, smooth and clean.

In the end, I torched a good 630+kcals. As expected with an upper body workout.