2-29-16 HY: BB- Beast: Total Body + Beast: Abs + Splits + TCF.

2-29-16 HY: BB- Beast: Total Body + Beast: Abs + Splits + TCF.

I missed this one the first time around, so I didn't want to miss it this time around. But the problem was that it was Cardio Day. I didn't really want to do another resistance routine, and I'm sure I'll work it into my schedule as a resistance routine, that is why I couldn't understand why it was placed on the schedule as an option instead of Beast: Cardio. Well, I soon found out. This is the first time for me to do this routine so I had to figure out the weights for this style of circuit training. Two 15 rep sets in a row of 4 moves. TOUGH! Here are the weights:

Circuit Set 1: Pull-ups, Push-ups, Squats (7.5/22kgs), Crunch. I was happy I could do the 2 sets of 15 pull ups. I didn't think I would be able to. Push-ups were easy. Segi said to pick a light weight first, and I ended up picking weights for the first set that were heavier by a bit, than the team. The second set was tough. Crunches brought that little burn that burns so good!

Circuit Set 2: Incline Press (12/17kgs), Bent-Over Row (12/17kgs), Reverse Alternating Lunge (12/17kgs), Plank Twist-Twist. For the weighted moves, the first set was the burn set, the second set was the pain set. But I still could have gone a little heavier on the Press and lunge, not the Rows.

Circuit Set 3: 1,1,2 Military Press (7.5/10kgs), Post Delt Raise (4/5kgs), Stiff Leg Dead Lift (10/12kgs) Russian Twist (10/12kgs). The M. Press was BRUTAL! It is only 15reps, but it ends up being 30reps on each arm. My shoulders were BURNING by rep 10. Delt press was okay, and I probably could have gone up if the reps were lower, but at 15 reps, I was nervous to try. Maybe next time. Dead Lift was okay. I protected my back on this one, but the weights were good. My middle and upper back were cracking with these weights. This is the most weight I've used on this move. I usually use a 5kg medicine ball. But I still probably could have gone heavier.

Circuit Set 4: Bicep Curl-Up-Hammer Down, Tricep Extension-Kickback (7.5/8.75kgs). Calf Raise-Weight at Shoulders (7.5/12kgs).Side Forearm Plank. The first move was very tough. I also had to add a little wrist twist to get from the hammer position back into the curl position for the dumbbells. Nice little extra move because of the ball I was sitting on. So, not only my biceps, but my whole arm was feeling it. Kickbacks are one of my favorite moves. Nailed them tonight. I wasn't sure how the calf raise would go so I went light the first set, then heavier the second. I could probably go a little heavier still. Got a good burn on the hip lift. It's been a while since I did that move. Even though this workout was resistance on paper, I felt, because of the pace and the rep count, that it was more cardio than I had expected. Heart rate got up there.

Beast: Abs! It's been a while, a few weeks since I did it last because of 0-6 Abs, but I figured that a new routine deserves to stay in program, so I stayed with the one disk. Nice Ab burning workout. Moves are good, and I went with the advanced move when there was one. Raised legs on the Russian Twist, etc. I took it in the core, for sure.

Splits hurt. I was pushing it today, and it was a pain. In a good way, though. Hit the mark on the first try, and pushed past it. It's coming. The Flow was smooth and clean.

In the end, I torched a big 950+kcals. Really good for me on a resistance routine.