Got home a little late from work so I got a late start on today workout. So I tried to pick up the pace and it was not pretty...
I started my second round of the Build Phase today. Because of my trip to the US, it has been exactly one month since I did this routine last. So I was hoping I could raise the bar over what I did a month ago. The first Single set, started fine, but because I wanted to save time, I didn't do the Drop Set. I actually did a Double Set in that I did 2 sets of 8 at the heavy weight. I started to struggle on the last couple of reps of the second set, but I thought I could take it. The next Super Set, The Flies were fine, but the Press was brutal. In the Drop Set, I went back to 22kgs as the heavy weight and 19.5kgs for the drop weight and I couldn't get the left dumbbell all the way up on the final rep in both sets. True failure hit me hard. I was literally about an inch away from the top and couldn't close it out both times. Harbinger of what was to come. The Giant Set started off fine. The light 15's were rough but I got through them. The mid-12's were brutal, and I totally failed on the first two moves at 17kgs. Again, on the very last rep. I barely pumped out the 8 Decline Push Ups. I thought moving to the Triceps moves would be better... IT WASN'T!!! The Single Set, again, started off fine, but I could feel already that the 10's were heavy. I had to flare my elbows a bit at the end to get the weights up. The medium weight, I had to put the weights down at 7reps, shake out, then finish off the 5reps. I tried to go up to 13.25kgs, but couldn't even get the weights up so I went down to 12kgs, still couldn't get the weights up. So I went back down to 10kgs. Had to flare and cheat to get to 8reps. Then Dropped to 8.75kgs for the final Drop Set. Triceps were BARKING!!! The next Super Set was total KILLER. I had to go down on all the sets. I forgot to write it down, but the Drop Set went down to 8.75kgs and 7.5kgs. I could barely get my arm extended then couldn't hold it out and just let it fall. The Triceps Push Ups were the BIGGEST FAIL EVER for me. I couldn't even go half way down. I tried, but plopped to the floor. So, on my knees, I only went down one third of the way. Any further and I couldn't get up. Barely going down 4 inches. What a shame! Same for the final Super Set, I could only go down about one third on the dips and my arms were shaking like wet cold poodles. It was all I could do to get back up again. The ray of light was the In and Outs, I hammered out a personal best 55reps in 60 seconds. In the hours following this routine, I could barely hold my arms or push with my arms. Tris were totally FRIED!!!
I went straight into Abs and the routine was good. It's been a while, but I pumped it out. I still wanted to do the Extreme Core Circuit, but for variety, I did this one. Everything was fine, but with fried Triceps, I couldn't extend my arms for the Russian Twist move with the weight, and I was so shaky on the Wrap Around move in one are Plank. Fried fried fried!!! But I got a good ab burn.
Splits were great, I hit a new low on the right side splits. I'm almost there. and the Straddle Splits also got back to my Lowest point. The Left side splits are still a work in progress, but they are getting there. Flow was on point.
In the end, I torched 1049kcals. Oh man, this totally burned out my Triceps. That is something I haven't experienced in a very LONG time.
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