Calm and lazy morning turned into an active afternoon. My girls and I went out to eat at a local restaurant for lunch, and we had a good time. After that, I was their chauffeur to their shopping destinations. But when I got home, I was still a bit full from lunch so I waited until I felt able to workout without throwing up.
I was testing my calf all day and there doesn't seem to be anything wrong with it now. I stretched it out and rolled it out a lot since I hurt it and it seemed good to go. BC3 has some Calf targeting moves with heavy weights so I wanted to be sure, and I'm sure. It would be fine, and it was. All the moves didn't tweak my calf in anyway. Zero residual pain or discomfort. So I was able to use max weights. Today was shoulders and lower body so I wanted to really push it. I started off with only 12 Wide Front pull ups. That variation really hits my anterior delts in a big way, even more than my back. So when that variation get better, my shoulders should be really popping. The first move on the worksheet, I barely made the 12th rep. There is no way I could have done one more. BURN BURN BURN!!! The lower body moves were all pretty good. My legs are strong, and I don't have enough weights on my dumbbells to push it that much, so the slow reps are good to compensate. The problem today with the lower body moves wasn't my lower body, but rather, again, my forearms and grip strength. Just holding the dumbbells for that long, even in just a hanging position, I can't release the weights quickly after the move is complete. But the lunges and squats are good and have a good range of motion. The three lateral raise moves are tough, but I am able to get to the 12th rep on the verge of failure. So, the next time, I need to go up maybe .5 to 1.0kgs to push it. There was a little tweak in my right shoulder from the Thursday night tennis though that I was feeling so that may have had some influence. The last time, I went down 2.5kgs on the second shoulder move, but today, I went down only 1.25kgs. It was a good weight to get me to failure on the last rep, and the last move. But on the Double Overhead Press with Squat, I was spent. I could only get to 8 reps then had to take a break. I pumped out 4 more reps after a few breaths and shakes, then did the Breakdown. Major shoulder burn again. Last time, I felt really good and was able to pump out 20 chin ups straight. Today, only 15. I just wasn't feeling it today. Maybe it was the heavy lunch, but I will watch out the next time. For the 1-Arm Pull Ups, I tried something a little different. I'm using a step ladder as an assist with both feet on it. But today, for the last few reps on both sides, I tried to raise one leg. I could immediately feel the difference. But I pumped out 10reps per side. I got a good pump and a lot of BURN today.
I stuck with Chalene and did Extreme Abs. It was a tough routine. Because of last weeks schedule, I wasn't able to do a lot of ab work, and I was feeling it today. But I pushed through and breathed through the pain and the burn.
I'm feeling about ready to make another push lower on my splits. I was able to hold the straddle splits a lot lower today and I think I hit a new low, if even by a millimeter. But it felt like a good stretch. I also added some time for the stretch. The Flow was good. I think this is the first time in a while that I didn't feel any pain through all the Flows that I didn't have any pain at all in my right knee. I was still going a little slower, but I think I'm ready to push a bit and get back to speed.
In the end, I torched a good 1087kcals. Nice jump start to the week.
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