LONG workout today. I got home a little late from work so I wanted to get started right away so I wouldn't go too late, but then my daughter asked, "Daddy, can you play badminton with me?" We were going to play yesterday, but a lonely call from my son sort of nixed those plans so I couldn't say no. But this time, I figured I would just incorporate the badminton into my workout as sort of a warm up. Well, it was more than just a warm up. We ended up playing for an hour and it was intense. We had some really knock down drag out rallies. Smash after smash going for several exchanges. We had a really good time. On top of that, my right forearm was really feeling it. I had my HRM on and that hour burned close to 400kcals alone. My legs were rubber as well. Thank goodness today was upper body.
2nd day soreness has set in, especially on my triceps. Putting my arm out the window was painful because when my right arm is outstretched, it is leaning on the triceps. OUCH!!! So today is supposed to balance that out. This had a total of 5 circuits. The first one, as usual, is the core circuit. But different from the other routines, today's core circuit had three rounds instead of the usual two rounds. The remaining 4 circuits consisted of all Giant Sets, two back moves and one biceps move. But the biceps move in the second circuit was an In & Out move, so double the number of reps. That just burned my biceps out right off the bat. Got a huge pump and burn. But to back up a bit, some of the back moves were a bit unorthodox in that they also required a lot of shoulder, particularly in the first two circuits. The other back moves were just rows with different hand positions and angles. There were a lot of double moves throughout the routine. It took a really long time to get through it because I had to raise the weights every set, but that gave me time to take a much needed breather. A lot of sweat and deep breathing for sure.
The mechanics of all the moves was easy, but the rep count and the increasing weights really took me to a different level today. Felt really good. But I have to be careful not to go as long as I did today. Some people won't be happy.
The core circuit at the beginning of the resistance was tough, so, I wanted to just add a little more to book end that first core burn, so I did a round of Ab Ripper 200. Man! Talk about BURN! That little ab routine still kills. Love Tony's shorts! LOL!
The Splits were good. There was one particular round of straddle splits that felt really good and loose. I felt like I could go down really far and hold it. But, by this time it was pretty late so I didn't take that extra time to push lower. But the next time I get that feeling, I'm going for it for sure. The Flow was still the Flow!
In the end, after working out for over three and a half hours, I destroyed 1500+kcals. Huge burn today coupled with a lot of fun! Just how I like it.
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