Today is the final day for Body Beast as part of my hybrid program with Combat. Finishing off the last spot on the Total Body Worksheet is extremely satisfying to me. Yeah, go ahead and call me weird. But it is FINISHED. Here is what happened...
CS1 - Pull-Ups (15-15)/Push-Ups (15-15)/Squats (8.75/14.5kgs)/Crunches (15/15). Everything was as Segi instructed. Regular Pull Ups along with everything else. I tried to push the pace and I got really winded as I pushed it hard.
CS2 - Incline Press (17/22kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (8.75/12kgs)/Plank Twist-Twist (15-15). No changes for this Circuit. But the rows felt a lot more stable. Actually, everything felt really stable today. No shake on the heavy Presses.
CS3 - 1,1,2 Military Press (7.5/12kgs, 15/10-5reps)/Post Delt Raise (6/7.5kgs)/Stiff Leg Dead lift (7.5/12kgs)/Russian Twist (7.5/12kgs). I really wanted to go to 15reps with the 12kgs on the Press, but just couldn't. I might have been able to squeeze out one more rep to go to the 11th, but I'm pretty sure my form would have been terrible, so I stopped at 10reps. I went up a little on the Delt Raise. First time in a long LONG time for me to do 7.5kgs on a straight arm shoulder move. Happy to get it done. I took it at a slower pace, and I took a breath between reps with the 7.5kgs between reps, but I mean literally one breath before starting the rep. Good shoulder burn.
CS4 - Bicep Curl-Up-Hammer Down (10/13.25kgs 10-5)/Tricep Extension (10kgs-Skull Crushers/13.25kgs-Single Overhead)/Calf Raise (17/25kgs-both singles with weight at my side. 15x4)/Side Forearm Plank Hip Raise (15x4). This was a nice circuit. I went up on the light weight for the curls to 10kgs. The intense burn started on rep 12. And to really breathe the dumbbells up. On the heavy curls, the last rep, LITERALLY! almost didn't make it up. Needed just a little backwards lean to get them up. Today, I reversed the styles. Light weight was Skull Curshers, and the heavy weight was the Single Arm Overhead Triceps Extensions. I sort of tweaked my right elbow last time, so I decided to switch them around. This way, not too much stress on my elbow. I also went up on the Heavy Calf Raises. Still did singles, but used the limit, 25kgs for the heavy weight. Big difference from the 22kgs. Really struggled getting up at the end.
Overall, it was a great workout. I really pushed it hard today. I leave Body Beast satisfied that I did my best, I got some good results, and I'm ready for the next step.
Did a little change up for Abs. Today is three days in a row for abs so I wanted to keep it intense, but short. Another Chalene routine, and was perfect for my needs. Great moves, great burn, and great pain. It felt good to do again. The continued movement with little rest is great. I tried using a 12kg weight for the first time, I think, on the weighted sit-ups. It felt a lot better than I had expected. Collapsed from the burn. AWESOME!!!
The Splits and Flow were also great, and on point. Still pushing hard to get low.
In the end, I torched 1289kcals. When I'm in the zone, I lose track of time and just keep on going. That is what happened today. And I kept on going.
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