Fridays are time crunch days. I have a small window of time to get my workout done after getting home from work, so once I got home, I got to it.
When I got the worksheet out and looked at the previous sessions weights, I was a little shocked because I saw numbers from 18.25kgs to 25kgs exclusively. I became a little nervous because I thought I might not be able to handle that heavy of weights today, plus the Pull Ups. But I figured I'd try it and if it was too much at the beginning, I'd swallow my pride and go down some. But it ended up being okay, in fact, I went up a little on one move, and adjusted another move to get more weight in and protect my back. The target muscles today were Legs, Upper Back and Chest. With the Pull ups, it is more difficult because sometimes I end up doing two moves that hit the same muscles back-to-back. But the spacing today, was perfect and afforded me the perfect move placement within the routine. You can see the worksheet below. But, I did have to make a few adjustments to some of the moves in the name of safety. The Switch Grip Pull Ups had a total of 5reps on each grip, but divided in a 3-2 count. I still got 25. But I needed some time to recover, especially since this move started me off. The numbered move #2. Single-Arm Row, I did the single arm row, but did it a little differently, in that I did it with my ELBOW OUT instead of at my side like Chalene did it. I knew that there would be three sets of rows, so I wanted to get the three elbow positions. The next move, #3. Chest Fly, I did it as recommended, but this is the heaviest weight I've used, EVER on this move. Woo Woo!!! From then on, all the moves and breakdowns were with Chalene so not issues. But the last two numbered moves, #8. Reverse-Grip Bent Over Row, I did as a Single Row, one arm at a time because I wanted to go heavy to benefit my back. If I did it as a Double Row, I'd have to go down to around the 19.5kg range and that was too light. But doing it as a single had the unexpected added bonus of giving my glutes a hard static workout. #9. Long-Arm Pull Over, I did it on a Swiss Ball because I wanted more range of motion. I was able to go down an extra 6-8 inches more than if I were just on the floor. Went to the limit on this one. Felt good. The last move of the routine was the Towel Pull Ups. This time, I did the finger hook grip from the beginning and banged out 12reps. Except for the Switch Grips, I only did 12 reps where I usually do about 15reps, because my back was tired from a couple moves before, which was also a back move, namely, a row of some sort. So I maxed out quicker. The Squats today were killer! It is just a couple hours after my workout and I am feeling it on my quads and inner thighs already.
Time was short so I went for a short but intense ab routine. This cramps me every time. Today was no different, BUT that cramp feeling came on a few moves later than usual. Are my abs getting stronger? I hope so.
I was fully intending to start my workout with the Push Up Challenge, but for some reason, I forgot and got straight to the routine. Ding Bat! Luckily today, I was going with the "Triangle" or "Heart to Heart" Push Ups so more triceps than chest. I thought I was going low, but after looking at the video, I should have pushed and gone lower. Next time, I will start of with it so I can get better form and range of motion.
No time for the Splits, so I went directly for the Flow. and I must say, it was a treat.
In the end, I torched a good 925+kcals. If I had had time to do the splits, I would have topped a grand. But that just means I'm going tomorrow with the splits. So the Push Up Challenge won't be alone.
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