Made it home a little early so I was able to start my workout a little early. To start with, I am starting ChaLEAN Extreme as my primary resistance program for my hybrid. But I am doing small adjustments to each routine to add a little intensity. Basically, I am adding four sets of pull ups at the beginning and end then after every third move. You can see below where I wrote what I would do. WF means Wide Front. CF mean Close Front. Horn means parallel grip. In other routines there are other variations but I'll explain as it goes. It has been almost a year since I last did this program. So I'm excited about going through it again. Also, the last time, I remember not really going for the slow reps, but this time around, I'm going to follow that principle and see how it goes. One last tweak was on the final move where the Extreme set was push ups. Instead of push ups, I did three more of the initial move, then did an extra set of push ups to close out the routine. Most of Chalene's moves are synergistic in nature so a lot of combination moves. I began with a set of Wide Front pull ups. I was so happy that I improved the rep count. Previously I did only 6, but this time, a hammered out 12 reps. This routine, on the worksheet, starts off with a killer move. The last time I did it, I didn't hold the weights on my shoulders like Chalene does, but this time, I did. I died! I may have used too heavy weights, but made it through... barely. The other moves were good. But in the next set of three, my least favorite move was waiting. Lunge with Core Rotation. I despise that move. LOL! Not really, but sort of. It is another killer move. I do it a little differently. Chalene uses only one weight, but I use two and do an extra Hammer Curl and Static Hold as I rotate. Major burn on the biceps. Chin ups were raised from 8 to 15 reps. The thing that surprised me most in the routine is the Bench Press and Leg Lower. I am usually pretty strong on this move, but today, my arms were shaking like a leaf. And the pain in my palms from the pressing dumbbell handle was almost too much to take. But I stayed the course, and almost smashed my face in the process. I was losing my grip on the 11th rep and probably shouldn't have gone for the 12th. Close call. Then Close Front Pull Ups raised from 8 to 12. The final set (I call them sets, groupings of three moves, but Chalene doesn't divide them that way.) was fine until the final move. The Chest Fly took me to failure. It was Brutal. The odd thing is that my right arm almost gave out while my left arm felt a lot stronger and stable. But then this is where that tweak came in. The Horn pull ups also went up from 8 to 15. I was actually surprised that I was able to pump out 15 because I was exhausted. Then I almost died on the last extra set of push ups. I did them as fast as I could, but it wasn't fast at all. Major pump and major burn, AGAIN!!! Another good thing is that my knee held up under all those lunges and squats. There was a little discomfort, but over all, it was an awesome workout.
I figured that since I started ChaLEAN Extreme, that on the inaugural day, I'd stick with Chalene for my abs also. So I went with Ab Burner. Got the burn I was expecting.
The Splits were good and stable. Pushing is so close. And the Flow was a lot better as well. My knee wasn't as tender as it was previously, so that's a good thing.
In the end, I torched a nice 965kcals. I was a little surprised because time wise, I was a lot shorter today than on previous resistance days.
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