2-11-17 HY: Insanity MAX 30: Cardio Challenge + Ab Attack 10 + Splits + TCF + Weights: Shoulders.

2-11-17 HY: Insanity MAX 30: Cardio Challenge + Ab Attack 10 + Splits + TCF + Weights: Shoulders.

Evening workout today.  Sunset is almost late enough to give me enough time to go back to finishing my workout on Friday leaving Saturday as my off day.  But we'll see what my schedule holds for the next few weeks.  But definitely by the end of March at the latest, that change will be made.  But as for this evening, I went through another grueling workout.

My room was frigid cold this evening, so I turned on the heater to warm it up.  Unfortunately, it took a little longer than I had hoped it would which pushed my start time even later, close to 7pm.  I wanted to go closer to 6:30pm, but that didn't work.  Last time I went through Cardio Challenge, my max out time was 12 minutes.  That was up 4 minutes from the first time.  I really wanted to get past that 4 minute increase.  But I was feeling good, and once I passed the 15 minute mark, I really wanted to complete the whole 5th circuit.  But at the beginning of the 4th circuit, I barely got through the first move (I forget what it was), but the second move was the Plyo Stance Jacks.  I attempted to do the first rep, and my body just gave out.  I wasn't able to gut out any more reps.  So my MAX OUT time was 16:10.  But the good thing is that after that break, I was able to do the whole set before needing another break.  I was able to string at least three moves together before needing to tap out for another break.    But on the last circuit, I was just so spent, and needed about 15-20 seconds at the end of each move.  I ended up adding about 5 minutes to the routine because of those extra breaks.  But I got a huge burn not only in my calves and body, but also in my lungs, heaving for breaths.

I moved right into abs, and this time, I really wanted to go past my previous time of 4+ minutes.  But those Leg Lift Punches just kill me.  I started our okay, but started feeling the burn right away.  The first hurdle is always the first move, those Sitting Tucks.  That is such a tough move even though it doesn't seem to be that tough right off, when you are doing it, BURN!!!  But I made it through and into the plank move.  I like the "Face up/Plank" alternating moves for the first 9 moves.  The plank move allows for a little recovery after a tough sitting or lying move.  Twice now, I haven't made it past the Leg Lift Punches, so today, I really wanted to get passed it.  I started to fade about 35 seconds in, and around 45 seconds, I was dying and my knees were bending.  By 55 seconds, my for was terrible, but I kept going.  With good form, I didn't make it, but by doing "Anything to get it done", I got through.  Made it to the Plank move and powered through that, but that next Leg Lift Punch on one leg, was just too much and I maxed out.  So my MAX OUT time was 6:10.  Such a brutal ab routine that brings on the Burn very quickly.

From this week, I am officially starting the addition of some weights with every workout.  Not too much, but just like 4-5 moves of three sets of 12 reps.  Today, to begin with, I'm starting with Shoulders.  I did Alternating Shoulder presses, Lateral bent over Raises, Straight Arm Anterior Raises, and Straight Arm Side Raises, 180 Dumbbell Raises, and Shoulder Presses.  I was mainly using 3 weights, 7.5kgs, 4kgs, and 12.5kgs for the last move.  For each move, I just did 3 sets of 12 reps, with only about 20 seconds of rest between sets.  For pretty much every move, Set 1 was easy, Set 2 was okay but started to struggle and feel the burn on the last couple reps, and Set 3 I had to push really hard to get to the last rep, almost to failure.  Shoulders felt pumped at the end.  But I forgot one move, the up-right shoulder rows.  I'll have to start keep track of the moves I use.  Maybe after my first round through.

Splits were good.  Again, I added extra reps and pushed hard.  The plateau is getting lower, but still hard to get off of.  Flow was also good.  One small slip in balance, but that was due to trying to avoid my wet towel on the ground.  Otherwise, on point.

In the end, I torched a nice 1330+kcals.  Finished a lot later than I had hoped, but hopefully it won't be for much longer.  Good start to my week!