Today was a regular day. Work and home. I didn't take any relaxing time today, though. I went right to my workout. I am doing Lucky 7 again because I want to see if I can do better than last time. I'm going to cycle through this routine and Total Body for a few weeks to see if I can pick up any noticeable improvement in my performance. So if there is, and I hope there is, I'll report on that here.
I didn't up the weights any, except on the 5th Combo Set, and I'll get to that. But I was happy to see that there was a little improvement to be seen. Mainly in the pain I felt on the 6th and 7th rounds on a lot of the Combo Sets (CS). Basically, I was able to keep pace and even pass the crew on several sets. The first CS, EZ Push-Up/Clean/Squat. I was able to get through all the way to the seventh round and not die! That is a win for me! The Second CS, Dead Lift/Bent-Over Row. Their Dead Lift is faster than I want to try, so I kept a slower pace on that move, but the Rows were good. Hammered them out.
Third CS, Skull Crusher/Press/Crunch. I did this one a little different in that I did it on the Swiss Ball. Mainly, I wanted more range of motion on the Skull Crusher and Press. That killed my triceps for sure! And that last round of presses, I started to feel the pain in my palm coming on that forced me to take a quick break last time, but I pushed through the pain and finished.
Fourth CS, Curl/Military Press/EZ Squat. I was a little worried about the later two rounds, but I got through it. I may need to go up a bit next time around. I was able to keep pace with the crew. Last time, I got way behind.
Fifth CS, Delt Raise/Reverse Lunge. I went up in weight by one Kilogram to 5kgs. It doesn't seem like much, but for this move, it is a lot. But I got through it okay. I felt the burn in the last round, which is what I was going for
Sixth CS, Lat Oblique Twist. Last time I did the set as all singles, but this time I did it the way Segi prescribes. I did the static hold. But instead of just a fully static hold, I did a little pulse and also activated the core.
Seventh CS, Upright Row/Calf Raise. This was a good CS. I tried not to hold the dumbbells on my chest like last time, especially on the longer rounds. My shoulders were burning, holding those dumbbells up in a static hold until I got the Calf Raises done. BURN CITY!!!
Every CS saw improvement and it took longer on all the moves to bring on the burn. Happy about that improvement.
BONUS MOVE! I mentioned before that I wanted to get some Pull Up strength back, so I did an set of Parallel Grip Pull Ups. Fine until 5 reps, then I started to bug out. So, I took a little big longer between rounds, and I hammered out the last sets. The last set was just brutal. But no breaks. Good set.
Went right into Abs and each move brought on its own special burn. I'm getting better at this routine though. I think I'll go harder from next week.
Splits and Flow were as planned. Pushed hard and moved smooth.
In the end, I torched a nice 780+kcals. Shorter resistance today, but great burn. Good pump as well.
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