This is it! The final resistance routine of this round of Body Beast. I really wanted to bring it hard. While at the same time, keep perfect, or as perfect as possible, my form. So, to that end, I knew I wouldn't be able to go to 10kgs and keep my form in the 6 - 7 rep circuits so I stayed at 8.75kgs. But I did go up in weight for one move. More on that to come. Also, I added a "Lucky 10" Set of Pull Ups. Last time, I did 1-6 Circuits and then jumped to 10 reps instead of 7 reps for the final Circuit. This time, I did straight 1 - 10 Circuits. But I did a series of Circuits between the regular Circuits.
Combo Set 1: EZ Push Up/Clean/Squat- This one always kills me, but today, I think my form on the push ups was a lot better. I about died on Circuit 7, but I kept form and kept pace, and finished it out. It took a little longer for me to catch my breath, then I did Circuits 1-4 of Pull Ups.
Combo Set 2: Dead Lift/Bent-Over Row - This is one Set that I probably could go to 10kgs on. But I was really trying to activate my back so maybe it was better that I didn't because again, dying on Circuit 7.
Combo Set 3: Skull Crusher/Press/Crunch - Triceps were SCREAMING from Circuit 6, and also, my palms were aching. That has happened every time, but I just have to suck it up and push through. Barely made it on the last Press rep. Crunches were fine. But again, I did it on the Swiss Ball for more range of motion. Did Circuit 5 - 6 Pull Ups.
Combo Set 4: Curl/Military Press/EZ Squat - Biceps were absolutely BURNING from Circuit 5. After Circuit 4, I needed some extra time between Circuits, just a breath or two, but my arms were spent. I needed break also just before the Military Press. Shoulders were ON FIRE!!! By Circuit 7, I needed a little body English to get the weights up on the Curls and Presses.
Combo Set 5: Delt Raise/Reverse Lunge - This is the one move that I went up on. Went up to 6.25kgs. That was close to the limit on the Delt Raise, but I probably go up to 10kgs for the Reverse Lunges. My legs were totally burning on Circuit 7, but I think I could have taken a little more weight. I do go at a slower pace than Segi, though. But pairing these particular two moves together, saves my legs from pushing too far. As for the Delt Raise, I was able to keep form even with the heavier weight. I also kept my arm straight on the raise. NAILED IT!!! did Circuit 7 - 8 for Pull Ups. Starting to feel it now. Needing a little kip to get all the way up.
Combo Set 6: Lat Oblique Twist. I do the 1-7 count on each side on each Circuit. But not with just a static hold, I add a pulse count to put a little more stress on my core. Spine pops every time. Today, after this move, my core was keep the contraction. BURN IT UP! I did Circuit 9 of Pull Ups. Good thing I only did one set this time.
Combo Set 7: Upright Row/Calf Raise. Didn't make it this time. I ended up needing to rest the dumbbells on my chest during the later Circuits. Shoulders were worn out. Needed some extra time between the last few Circuits. BRUTAL!!! Did the last Circuit, Circuit 10 of Pull Ups. Double Burn Out!
On the workout sheet, today's info is in the circle.
Doing Abs three days in a row is sort of a recent record for me. But because of my adjusted schedule this week, I decided to keep up with the Abs as much as I could. Elbows back, hinge at the waste, ribs to pelvis on the crunches. It was a good burn and after burn.
Eased into the Splits and Flow. Splits were good, I again added the Leg on lower Thigh hamstring move and had more time under tension. I'm hoping I'll be able to rubberize my Hammy's and Quads in time. Maybe I was late in adding the new move. Got to keep it going. Flow was on point.
In the end, I torched will over 1000kcals. Why is the temperature getting warmer? It's supposed to be getting colder.
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