Today, I started a new worksheet for the Burn Circuit. This is my second round for the Burn Circuit so I wanted to get one more round in to get my weights and reps on paper so the next time I go through ChaLEAN Extreme, I'll have a reference point to start from.
I had a rough go of it the first time around, so I stuck with the same weights and the same reps. There was one thing that increased though, that was the rep count on 3 out of 4 pull up sets. Wide Front is still the toughest grip for me so I went up only one rep to 13. I held at 15 on the Chin ups. On Monday, I was able to pump out 20, but the Posterior Fly work really tired my upper back and shoulders out so I didn't feel the freshness I did before. Went up 3 reps to 15 on the Close Front Pull Ups, and up one to 16 reps on the Horn Pull Ups. Also, on that extra ending Push Up set, I managed to pump out 30 reps, up 10 from last time with in the time of the three slow Push Ups for the final move's Breakdown Extreme set. I even had about 3-4 extra seconds. I wanted to pump out more, but my was burned out. The biggest problem I had today was with my hands and the grip. On the heavy weights, I had a really tough time holding the weights because my forearms burned out really quickly. That fact became painfully clear on move 5, Lunge with Core Rotation. I don't hold just one weight as Chalene does, I hold two dumbbells and Hammer Curl them up when going into the lunge. Do a static hold on the double rotation, then release the Hammer Curl when I stand back up. My grip failed at 10reps, but I did the final 2 to keep the 12 rep ceiling. But I was so burned out, the other side required a bunch of shake out breaks. Forearms got a huge pump. The next move, Bench Press and Leg Lower, brought a new problem. The heavy weights pressed very hard into my palms, and my palms were dying by the 10th rep, but I gutted it out to 12. Plus, with those slow reps, my arms were shaking like crazy. With faster reps, I could probably pump out 20 reps, but no way with the slow reps. It felt like my hands were cramping. A very weird and new type of pain. Then, after a set of Close Front Pull Ups, move seven required more grip strength because I would holding 22kgs in each hand. That made my palms cry out again. I am so thankful that move 8 was only 6 reps on each leg for a total of 12 reps on the shoulders. There is no way I could have done 24 posterior shoulder raises. On the final move, I was tempted to go faster, but I stuck with Chalene's pace and again, my arms were shaking like crazy. The weights I used this time around, may be a bit to heavy at such a slow pace. So, I am considering lowering the weights a bit when I do this program again. But again, awesome pump and burn on every move.
I was feeling a bit exhausted, but I still wanted to go extreme on the abs, so I went with another great ChaLEAN ab/core routine. I used 2kgs dumbbells in each hand and that was tough. But the burn came quickly. Thank goodness for the small breaks Chalene gives us at two different points in the routine. Major groaning and moaning on the fast Boat Rowing that closes out the routine.
It was nice to end with a really good stretch. I may have broken into a record low for me today. With a little adjustment of the hips, I was able to push lower. And the knee pain was slight, even slighter still on the Flow, which was clean and smooth.
In the end, I torched 1090+kcals. Here is the odd part, I was feeling very worn at the end of the workout, but at the same time, I felt good. Go figure.
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