I got home a lot later than I wanted to so I was in a major time crunch. I had just over 2 hours to finish my workout so I finished my workout in just over two hours with literally a minute to spare. But this routine took a lot longer than I had expected.
I started off feeling pretty good, but I was rushing to get started and once I got started I started to feel my strength dripping away. By the second move, I started to feel a little weird and my breaks started to get a little longer as I needed more time to recover. I hadn't eaten anything since lunch so I think I was out of gas. But I slowed my pace down a bit and drank a lot between moves and by the middle of the routine I felt better and my strength seemed to be returning. I again, added the spread out four sets of pull ups, and the rep count was much higher than before. The four varieties and rep counts are: Chin Ups 15, Switch Grip Pull Ups 20, 1-Arm Pull ups 8x2, Horn (Parallel grip) 15. Yes, I'm playing with 1-Arm Pull ups. I have to squat on a step ladder and then pull from there, but hopefully I get to the point where I can do them like regular pull ups, with no assist. But that level is far down the road. The targets today were biceps, triceps, lower and upper back, and legs. Right from the first move with the slow reps the pump was ON! Oh MAN was I feeling that pump. Just about hit failure on the final rep. I was also feeling really winded from the squats. On Tricep Kickbacks, I can usual pound out a lot of reps at 10kgs, but again, the slow rep strikes and I was really feeling it pump. On the Dead Lift Row, I should have been a little more careful with the amount of weight. I started to feel it work on my back. Perhaps, my lower back wasn't warmed up enough yet because I was feeling it even with the straight back. I'm also usually pretty good with the Overhead Triceps Extensions but today, at 22kgs, I couldn't make it to 10reps. So I did a split set 8-4. With those slow reps, the full range of motion just kills the arms. I was dying. Probably should have gone down to 19.5kgs or even 17kgs with the slow reps. Here is where I made a big change, on the Dead Lift with Double Row. I knew I could row a lot more weight than I could handle on the Dead Lift, so, instead of doing it like Chalene, I split her move to accommodate the disparaging weights. I did 14.5's on the Dead Lift and then 22kgs on the Row. I made it but it was brutal. This is the first time I really felt the upper back pull and activate. The next move crushed my booty! The Bowlers Lunge is a brutal move, and I also felt it in my lower back. That was a close one as well. The rest of the moves were good. I really wanted to end on a heavy note, so I went heavy, 22kgs on the Forward-Lean Lunge with Double Row. Thank goodness it was only 6 reps per side, plus two for the Extreme set. I was dead. After that move, the final move, Triple-Threat Push-ups were super easy. This is usually one of my better routines with Chalene, but today, I forced myself to stay slow, and I TOTALLY FELT IT WORKING ME!!! AWESOME STUFF!!! I also got a big cardio affect with the heavy weights and the Leg work.
I had just enough time to fit a short ab routine in so I again, went with Ab Burner. And yes, I got burned OUT!!! Still a great routine! Worked me hard and left me for wasted. I didn't have time for the stretch and splits, so I just did the Flow and it was clean and smooth. But I will take my off day for the stretch today, and do it tomorrow, my regular off day. It will work out.
In the end, I torched 1000+kcals. Way to close out the week. Happy Weekend, everybody!
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