Another regular Tuesday, meetings and all. So, after some extremely mind-numbing meetings, I was so ready for today's workout. Shoulders is the last routine of the Bulk Phase, so I am going to move on to the Beast Phase on my next workout and Beast out until 2017! I'm planning to BLOW OUT 2017 with my newest program. More on that in the future. But today, was a good one. Today's routine also completes this worksheet, so I'm very happy about that.
I did some small changes here and there to the weights, so here is a little round up of what I changed. The beginning Super Set, I lowered the light Lateral Raise to 3kgs, kept the middle weight at 5kgs and upped the heavy weight to 7.5kgs. Here too, I wanted to make the weight jumps higher. The second move, the Arnold Press, I lower the light weight to 7.5kgs, kept the middle weight at 12kgs, but upped the Drop Set to 17kgs & 14.5kgs. I almost failed with the both weights with only 8reps. But I was happy to get back to 17kgs on shoulder presses. The next Progressive Set of Upright Rows, I lowered the light weight to 7.5kgs, but kept all the other weights the same as the previous time. By this time my shoulders were ON FIRE!!! I was really feeling the big pump again. The next Super Set, Alt. Front Raise and the Plate-Twist-Twist, I lowered the light weight, but kept the next two sets the same as before. But on the Plank move, I upped the weight to 10kgs from 7.25kgs. That was huge for me. I could really feel the tension, but I nailed it! The Burn just kept on giving. For the next Progressive Set, the Reverse Fly, I went way down in weight, with 4-5-6.25kgs. Previously, I used a 5-6.25-7.5kg progression, but my form, especially on the mid and heavy weights just fell apart. So I gave myself a chance, today, to clean up my form. I always wanted to keep my arms as straight as they could get, but I kept bending them like crazy, and the move ended up being a row of sorts. No More! I wanted to keep the range of motion wide. So I went with weights on which I could keep my arms straight and form perfect, or at least as perfect as I. NAILED IT!!! But my back shoulders were burning up like crazy. The final Super Set of Superman Stretch and Plank Twist-Twist. Everything was fine, but I upped my reps on the last move. Up from 40reps to 45reps. I was so winded after that craziness!
Again, stuck with Chalene and got another great core burn. YEAH!
Splits and Flow also were just on.
In the end, I torched a nit 800+kcals. I can still feel the pump on my shoulders just hours after the workout ended. Great workout and good sweat!
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