Friday is becoming time crunch days in that I'm getting home with a limited time to get in a full workout. Today was along those lines. Also, since this workout today is my final workout of the week, I decided to use a filler routine instead of going on to ChaLEAN Extreme's Push Circuit. I'll start that set of routines on Sunday so I can do all the routines in the cycle in one week.
I don't remember the last time I did this routine, but once I started doing it, I remember how much I liked it. Mixing resistance and cardio in one routine always gives me a good pump and burn. I really like the procedural style of this routine doing one circuit three times. I usually do it with almost my limit of weights first then end up having to lighten my weights for the last round, but this time, I did as I'm supposed to. I started off with a bit lighter weights, then went heavier each round. Just like Body Beast! So, as you can see from the worksheet, I went up in small increments to start, then bigger increments at the end. I felt really good and pumped on the resistance, then the cardio moves afterwards finished me off. I was dying at the break. I took extra time because I needed to change the plates on my dumbbells on almost every circuit. I pretty much followed Shaun T all the way through the routine except for the last circuit. On the last set of the Chest Press w/ Leg Raise, I was feeling really good, so I did a full 12 reps with the heavy weight. Then, for all three rounds of the Bent Over Row Fly, I followed the standard progressive rep count, 12-10-8. For some reason, Shaun T did 6-5-4reps. Nailed my back, but the rows were easy at the weight I was using. I had a couple recording mistakes. On round two of the first move, 360 Press, rep is 10 and weight is 13.25. Then on move 11. High Knee w/ Twist, round 1 says 30s. On move 4 and 11, there is only one line asking for time, but I put both time and rep count. Oops, I found one more miss on move 13. Round one's weight is 5kgs. Great routine for an awesome pump and burn.
I was very short on time, so I went fast and intense for abs. I started of well, jamming out the reps. I breezed through the first 3-4 moves without any issues. Suddenly on move five, the one with knees at 90 degrees and hand overhead and bringing my knees to my elbows, OMG, the burn and cramp were on! From that move on, I was on the verge of cramping halfway through each move. I was moaning and breathing hard to keep from cramping up. Super Burn! But I made it through.
I didn't have time for anything else, so I will take my splits and Flow off day today and do them tomorrow night.
In the end, I torched 1050+kcal. That is they type of burn I get with a resistance/cardio routine! YES! Nice way to end the week.
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