Well, it happened again. On Friday, I got home with just about two hours in which to do my workout. I was considering doing only Total Body and Abs on Friday, then the Splits and Flow on Saturday night, but when it came right down to it, my wife said that I probably wouldn't be able to do my best if I was thinking too much about the time. I agreed, so Friday ended up being my rest day.
This is the second to last time I'm running through this particular routine before I start my newest program, MAX 30, so please bear with me. Only one more time. Today, I did a lot of the same things as the last time on Tuesday, but I did a few things to mix it up, and a little weight increase on a few moves. So let's go!
CS1 - Pull-Ups (15-15 of Switch Grips)/Push-Ups (15-15)/Squats (8.75/14.5kgs)/Crunches (15/15). The first set of Pull Ups was right hand Pull Up position and left hand Chin Up position. Then I reversed it for the second set. As I started to fade in the second set, around rep 10, I started to add a little kip, then it got bigger at the end. I didn't feel as winded at the end of the circuit this time around.
CS2 - Incline Press (17/22kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (8.75/12kgs)/Plank Twist-Twist (15-15). This Circuit was exactly the same as Tuesday's. Still started to fade at the end of the second set of the Rows. I needed bigger breaths to get the weights up in a controlled manner. I didn't want to jerk them up. Happy though, because I wasn't as dead at the end of this circuit either.
CS3 - 1,1,2 Military Press (7.5/12kgs, 15/10-5reps)/Post Delt Raise (5/6.25kgs)/Stiff Leg Dead lift (7.5/12kgs)/Russian Twist (7.5/12kgs). I was very happy that I lasted to 10 reps with the 12kgs on the Press. Shoulders were totally burning up and out. Barely finished out the 5 reps. Couldn't have done one more if my life depended on it. Total Failure. I wanted to go up in weight on the Delt Raises, but the Press just before sort of burned me out so the 6.25kgs were about all I could manage.
CS4 - Bicep Curl-Up-Hammer Down (8.75/13.25kgs 10-5)/Tricep Extension (8.75kgs-Single Overhead/13.25kgs Skull Crushers)/Calf Raise (17/22kgs-both singles with weight at my side. 15x4)/Side Forearm Plank Hip Raise (15x4). Today, I went up on the second set of curls from 12kgs to 13.25kgs. I felt good starting out, but around the 8th rep, I had to really push to get the dumbbells up, and on 9 and 10, I was using some body English, so I felt that was it. Had to stop. Only went up 1.25kgs, but it made a huge difference. Kept the same weights for the second set of Tricep Extensions, but I knew that there was no way I could get the heavier weight up on the overhead extension, so I decided to do Skull Crushers instead. Barely got through it. Around rep 13, my elbows started to flare, and by the final rep, my form was gone.
Overall, this was a great routine. I felt better through out as compared to last time, and I was also able to do it at a faster pace. Not a winded throughout. Not as many extended breaks or mid-set breaks either.
Went right into Abs. My abs were already a bit worn because of the few moves in Total Body, but I wanted to get this one done as well. I was able to keep pace all the way through, but when I got to the Side Plank Single Arm Dumbbell Raise, I was blown! I needed some extra time to gather myself and start. I was also using the 8.75kg weight again and my worn out feeling really showed. I was really having to push and gut out those 10 reps on each side. Even spelling out BEAST was a struggle. But I felt good once I got it done.
Splits were good. I pushed hard and got low, but I know I have plateaued and I need to do something to get over it. Maybe more dynamic stretching to warm up the muscles to get them ready to push. I'd appreciate any suggestions you might have. I did a lot of extra stretches because I know more needs to be done or I'll fail again this year. The Flow was great. Smooth and clean.
In the end, I torched a good 1269kcals. Resistance training really burns it off! Great start to my week.
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