Finishing off my week with another Body BLAST!!! It is Friday, but I had only a half-day at work today, so I got home early and was able to do a full workout plus bonus Splits moves and Flows. That is what pushed me close to three hours today. Also, I took a lot more time on Total Body because I wanted to mix it up a bit. Here is what I did. There is one disk in the Body Beast program that I do not have. It is the bonus disk with the "Tempo" routines on it. I have been reading and watching reviews of those routines and I really wanted to try them. But, unfortunately, that one disk is way to pricey for me at the moment, so I'm hoping it will go on sale this summer, or sometime. But I think I found out enough about the Tempo routines that I decided to try it with the total body routine where I could. I did it on moves with weights mainly. Below in the summary, any move with a T. by it was done as a Tempo move.
CS1 - Pull-Ups (15-15 but did Chin-Ups instead)/Push-Ups (15-15)/T.Squats (7.5/12kgs, 15/15)/T.Crunches (15/15). I wanted to switch it up a little, so did Chin Ups instead. Bookend Biceps workout. Also, I didn't want to hassle with the dumbbells so I kept the low weight at 7.5kgs for the first three Circuit Sets, but when I felt good, I went higher then before on the second set.
CS2 - T.Incline Press (14.5/19.5kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (7.5/12kgs)/Plank Twist-Twist (15-15). Upped my Press weights right off. I felt good, so I went for it a little.
CS3 - T.1,1,2 Military Press (7.5/12kgs, 15/10-5reps)/T.Post Delt Raise (5/6.25kgs)/T.Stiff Leg Deadlift (7.5/12kgs)/Russian Twist (7.5/12kgs. I went heavier on the Press here, too. OH MY GOODNESS!!!! Shoulders were screaming, and I couldn't have done another rep on the first set if I wanted to. Total burn and failure. Upped my weights on the Delt Raise as well. Happy I could get it up.
CS4 - T.Bicep Curl-Up-Hammer Down 8.75/12kgs, 15/11-4reps)/T.Tricep Extension-OVERHEAD (8.75/12kgs)/Calf Raise-Weight at Shoulder (17/22kgs-set 2 was done One Leg at a time with weight at my side)/Side Forearm Plank Hip Raise (15x4). Same weights as before on the curls, but had to gut out the last three on the first set. Biceps were totally burning. Even with the heavier weight, I got one extra rep before failure. Then, I finished out the last 4 reps. The biggest change here was instead of the kickbacks, I did the overhead extensions. I felt that for my triceps, I get more of an pump and more muscle fibers are incorporated because the range of motion is a lot bigger. This one had to go tempo, because I couldn't rip it out like Tempo. I wasn't sure if I could do 12kgs, I almost didn't even try and went straight to 10kgs, but I tried one rep and I was, frankly, surprised that I could get it up. So I kept going. Second set was extremely slow, and failed at the 15th. I may keep this change. I really got the Pump and Burn on today. I'm going to have to try that Tempo style again, time willing.
In the picture below, I found the "markup" function, so I can write on my pics now!
No focused ab work today, the incorporated ab moves were good enough for me today. So I went to Splits, and I did a lot of extra moves, and added time to a lot of moves. Glutes were really sore today, but I pushed through the pain, but I don't think I made much headway against the pain. I did the really Slow Flow today. But I was stupid! For some reason, I was holding my breath as I flowed and didn't even catch it until after I was done. BONEHEAD!!!
I am still not 100%. Working on getting rid of a lingering cough. Still a little tired as well. In my cool down, I just couldn't get my heart rate to go down fast enough, even with all the breathing exercises.
In the end, I torched a nice 1200+kcals. Good way to end a week, with a big bun!!
Happy Weekend!
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