Today was a good day in that I was able to get a full workout in in plenty of time before sunset. Part of the reason is that I was feeling good, and I didn't dawdle around when I got home. I got home, I went straight to my preparation and got to the workout right away. Hope it works this smoothly every week. HA!
One thing that helped is that Build: Shoulders is a shorter routine than the other two-body-part routines. But even though the focus is shoulders, because my triceps are still sore, I could feel them getting a good workout as well. On the first Single Set, the negative part of the press coming down with the weights, I was never so aware of my triceps. I was able to keep the same weights as last time about a week and a half ago. I felt better about those weights. The next Super Set has a burner first move and a builder on the second move. OMG!!! My shoulders were just burning with that lateral raise. 3kgs isn't much, but with 15 reps, it hit me right where it burns. The Upright Rows also hit a new area on my shoulders, and even some back. Maybe my form is off a bit... The Giant Set has a strength first move then two burner moves. Lighter weights does not mean easier. It means MORE BURN!!! I watched my form very carefully. The next Super Set killed my traps. I have to be careful because the moves are deceptively simple, but they really hit the traps. In the final Super Set, the Sagi Six-Way is the ultimate BURNER move. Again, light weights does NOT mean it's easy. This is probably the most intense move of the routine, especially the second set with the heavier weight. I just about hit failure every time and that last two reps, trying to get the weights above my head is brutal. The Ab move was a good warm up for the next stage of my workout.
Decided to go with Ab Burner one more time to finish out the week. But I decided to really flex the abs on each move. OUCH!!! My Oblique muscles were thoroughly burned out. I was/am feeling the burn still. I also went with 10kgs on the weighted crunch circuit and that was almost too much. I lagged behind Chalene's pace but I got all the reps in. Good Burn!
As suspected, my knee felt laterally soft, so I decided not to do my regular routine. Instead I did several moves to stretch out my hip flexors, like the yoga pigeon, and several hamstring moves. I got into the stretch and just relaxed into it. I also did the hurdlers stretch. for the hip flexor. Whew! The Flow was on!
In the end, I burned a modest 650+kcals, but my shoulders got it good. As well as my abs. Nice way to finish my week. Happy Weekend!
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