I had a bit of a time crunch today so I could only fit in my main workout. If I rushed, I could have done everything, but at this time, my priority is to regain my strength so I wanted to do it right.
Again, I didn't do much adjustment from the last time, but I did raise the weight a little on a few of the moves. Burn Circuit 2 is probably the routine that burns me out the most. One of the target muscles is the biceps so I start off with Chin-Ups. Felt good, but couldn't increase the reps. Then, getting into the first tri-set (group of three moves), everything was fine, except for the 1.25kg increase on move three.
Switch Grip Pull-Ups was okay, but again, only did two rounds on the five variations. I felt the strain and had to stop. The first move of the second Tri-set was the BURNINGEST of the BURNS!!! Last time, I only made it to 10 reps, so I was determined to get to 12 reps. I got there, but the burn in my triceps was tremendous. I kept the same weight as before, but those two extra reps just burned like the dickens. There was also incredible temptation to speed up the move to finish quicker, but I'm sticking with the program. The next two moves also saw a 1.25kg increase in weight. The Bowler's Lunge move showed me a big difference in my left and right side. My right side lunge caused my left lower back to burn badly. Before moving on, I had to stretch it out. But the Left side lunge was better, not as much burn.
The final part started off with the 1-Arm Pull-Up. I'm still getting the form down, but I was able to do it so that I am activating practically the whole side from my arm to shoulder to upper back to lats. My right side is still stronger, but the left is slowly closing the gap. The first two moves also saw a 1.25kg increase in weight. Despite that, I was able to keep my full range of motion. Oh, and all of these slow reps I do with a static hold at the top of each move flexing the target muscle as much as possible. The first two moves have an Extreme set, but I do it a little differently. Chalene does a more focused rep and takes the original move apart. I do the original move only twice (as opposed to 3x) but I do it on both sides. So, I'm actually doing a total of 4 reps. But I go a little slower and try to concentrate on the flex and pump of the target muscles more. The finisher is Parallel Grip Pull-Ups. Stuck with 8 reps. All in all, a good routine.
Moving right into abs, everything was pretty much the same, but it was a little easier than the last few times. One thing I wanted to say the past few times I did this routine I have been doing something I wasn't able to do before. On the Oblique Leg Lifts, I usually am on my elbow and I pump out 12 reps instead of 8 reps, but these past few times, I've been trying it on my finger tips like Chalene does it for the advanced people. Oh man, does that ever change up the game. Much more of a burn in the Obliques. When things get easier in this routine, it is easy to make each move more intense so it never gets too easy. Still getting that good burn by the end of each move.
In the end, I torched a good 800+kcals. Had a good pump and burn all the way through. Now, off to class.
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