Today was a lazy day. Cloudy and rainy, just didn't feel like doing anything. So my wife and I binge watched FRIENDS. It was fun laughing together. We were thinking to go and play tennis, but as we were calling for reservations, it started raining again, so we canceled that plan. So, I got to start a regular week with a regular workout. I'm going to be mixing up a lot of different resistance workouts this month just to get me to the new year so I'm going to have fun with it. But for at least a couple weeks, I'm going to do the last couple routines of Body Beast and finish it out.
It's been a few months since I did Total Body, so I was excited to get to it. Again, looking at the worksheet, I assumed it was going to be a relatively easy routine, but right from the get go, I was breathing hard, groaning loud, and sweating tons. Every set all the way through is 15 reps, so I had to be careful to pick the right weights. The first Circuit Set was Pull Ups, Push Ups, Squats, and Crunches. Mainly body weight stuff, but extremely intense. The first circuit was fine, just warming up, but I almost hit failure on the pull ups, took a quick breath on the last rep. Everything else was fine. I was a little iffy on the Squats, so I didn't go heavy on the weights. I went with 7.5kgs on both sets. Next time, I'll definitely go heavier on the second set.
The second Circuit Set was Incline Press (14.5/17kgs), Bent-Over Row (14.5/17kgs), Reverse Alternating Lunge (7.5/12kgs), Plank Twist-Twist. I wanted to start off easy with these weighted moves to sort of test the waters. I think I'll be able to go heavier next time. The one big change I did was on the Bent-Over Rows. I am still a little gimpy on my back so the leaning over with weights in my hands still makes me nervous, so I went single arm instead of double arm. Everything else went well. The weird thing is that in between the two circuits, my glutes started to feel like they were cramping up. So I sat on my Swiss Ball and sort of rolled them out. I was glad that the next circuit had some sitting moves in it.
The third Circuit Set was 1, 1, 2 Military Press (7.5/12kgs), Post Delt Raise (4/5kgs), Stiff Leg Dead Lift ( 7.5/12kgs), Russian Twist (4/12kgs). The first move's weights seemed a little light, but my shoulders were on FIRE come rep number 13 and on. But I finished with no breaks. The second set was a different story. I kind of knew I wouldn't be able to finish 15 reps with no break, so I went as many as I could then pushed for one more. I ended up doing a 10/5 split to get the 15reps. The next move was fine all around, both sets. So I may want to go heavier a bit next time. I was a little nervous about this move as well. Which is why I started off with a light weight. I felt confident for the second set, so I went up a lot, but still under my former MAX. The Final move, I also started with a light weight, then packed it on for the second set. I also put my legs up for both sets. INTENSE!!!
The final Circuit Set was Biceps Curl up Hammer Down (7.5/12kgs), Triceps Extension-Kickback (7.5/12kgs), Calf Raise-Weight at Shoulders (12/14.5kgs), Side Forearm Plank Raise. The curls were brutal, even on the lighter weight. I was VERY conscious of the burn, especially in my right bicep. I went up a lot for the next set, and I was full expecting to do a 10-5 splits as well, but when I got to get, I felt I still had more gas, so I finished out the 15 with no breaks, but a ton of BURN!!! Same with the second move. Really felt the burn on the heavy weights as well as the lighter weight. Calf Raises are no problem, so I need to up the weight to give me a challenge or at least increase the reps. On the final move, I was feeling the burn in the closing reps. A real deep burn. I felt really good with this routine. Awesome burn and pump.
I moved right into abs with Segi and burned out my abs as well. Total Body had a few ab moves so I was feeling warmed up so I went for it. Got a deep burn, along with some moaning and groaning. Just what I ordered.
I tried to bear the pain and push harder and lower on the splits. I think I got a little lower, but still a ways to go before my goal. Flow was flowing.
In the end, I torched a good 1119kcals. Great way to start of my week. Normal week until I get to Friday.
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