I was wondering if I should do Combat or Body Beast today and the other tomorrow. Eventually Body Beast won out because I figured it would be better to have two days off from resistance.
When I looked at the worksheet for Luck 7, it is on 2 pages, but the actual routine is only about 23 minutes long. So I was thinking it would be a breeze. The last time I did this routine was back in March, so I just thought, "knock out a quick resistance routine and I'm done". Again, Famous Last Words. Each of the 7 moves is an extremely intense Combo move.
After the first move, EZ Push-Up + Clean + Squat, I was dying. My arms were already starting to jellify. This routine is deceptively intense. The first 4-5 sets are really easy, then the 6th set is like hitting a wall. I just barely eeked out that 7th set of 7reps.
Move 2, Dead Lift + Bent-Over Row. Oh, for all but one move, I used 7.5kg dumbbells. Easy at first, but virtual death on the last two sets. The Bent over row was the only move that was comparatively easy in the 6th set, but the 7th was brutal.
Move 3, Skull Crusher + Press + Crunch. This move just wasted my triceps. Oh Man, my Tris were on fire at the end, and I almost hit failure on the Press. The Crunch was not too bad. I did a little modification on this move. Instead of doing it on the floor like Segi does, I did it on a Balance Ball. I wanted that extra range of motion on the moves all around.
Move 4, Curl + Military Press + EZ Squat. Biceps, Shoulders and legs. This one is full body, and it stayed with the program. Killed me on the last two sets. I needed a little body English to get the weights up on the Curls, and a little leg push on the Press. BURNING!!!
Move 5, Delt Raise + Reverse Lunge. This is the move that I went down to 4kgs on.I was happy about one thing, in March, I wrote "Limit" meaning I couldn't finish, I hit my limit. But today, I was good. I was able to do all the reps and sets with only a little trouble on the last set. I think I can go up in weight a bit next time.
Move 6, Lat Oblique Twist. That is the name on the worksheet, but there is also a side lunge with this move, not just a twist. Segi started out this move as a double move, but after set 3, he changed it to a single move and did a static hold at the end of the twist for the rep count. I didn't realize that until too late, so I ended up doing a full double move. That means, Twisting to the left and right is one rep. I did it slowly and was able to activate my core, which really started to burn.
Move 7, Upright Row + Calf Raise. The Calf Raise is the only move that was easy all the way through. I almost couldn't hold the upright row up in the later sets. I also had to rest the dumbbells on my pecs for the last few reps while doing the calf raises. Brutal BRUTAL!!!
I ended up adding only about 8 minutes to the regular routine so I was again, happy about that. No time wasted.
I went right to the next routine for my abs, and stuck with Segi. The time is about the same, but the dynamic is totally different than the ChaLEAN Extreme's Extreme Core Circuit. Slow reps, and burning out on the 20th rep. This was a good variation for my abs/core today. Really worked them out and hard today.
The Splits and Flow came in the evening again. Again added some time to the mix to push a little harder in working towards my goal. Flow was on point.
Here is my November schedule. You will notice the white week with no workout. That was the week I took off due to my back injury. It is weird to see a whole week white like that. I can't even remember the last time I took more than 2 days in a row off from working out. Safety first, and be smart about my workouts is something I have to keep in the front of my mind always.
I'm ready for December!! I think I got a good start.
In the end, I torched over 730kcals. It was a good burn to start off my day.
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