Today was the final round of the Push Circuit and I'm going as heavy as possible. I can do that because the focus muscles have all become a lot stronger since I got back into resistance training. I'm am very happy about that.
Just the highlights from today's workout. The extra Pull-Up sets, I was able to up the reps in EVERY SET! Even with my shoulder pain, I was able to keep full range of motion all the way through. However, there was a little problem with the final set, the Towel Pull-Ups. Grabbing the towel sort of put my elbows at a weird angle if I were to go all the way down with straight arms, so, to protect my elbows, I went down as far as I could without bringing on any elbow pain. But there was still a little bit of an angle or bend in my elbows. The pattern of each Tri-Set was Legs, Back, Chest. The leg moves all went up in weight, 1.25kgs to 3kgs. Only the first two Back moves went up in weight. The first by 3kgs. and the second by 1.25kgs. The last Back move, Reverse-Grip Bent-Over Rows, had to stay at 22kgs to protect my Back. I was afraid my back couldn't handle the extra 6kgs in the bent-over position even it I kept a flat back. But I did a one-breath static hold at the top of each rep. And for the final move, the Chest moves. Here too, only 2 of the 3 moves went up in weight. The move that didn't go up was, again, to protect myself from injury. On the first move, Chest Fly, I was a little nervous about how my shoulder would handle the +1.25kgs, but it actually held up pretty well, but still a little pain. The Bench Press stayed at 22kgs. I wanted to go for 25kgs, but again, I was afraid I wouldn't be able to get the weights up, and, the pain in my palm would be even more intense, especially if I went up in weight. But I did go up on the final move, the Long-Arm Pullover. But once I started doing it, I regretted going up to 25kgs. I was getting it up and down, but I didn't feel the target muscles getting the workout they needed. I couldn't feel the muscle activation like before. This time I was just trying to move the weight up and down. I was unable to correctly activate the muscles that should have been activated. So I didn't feel much in the chest or lats, but more in the shoulders and back. Huh? Go figure. But the routine felt really good all around.
I moved right into Abs. This was the last run through of this routine because when I start the Lean Circuit on Tuesday, I'm switching to "I've God Abs" for the ab workout. But today, It felt really good. I definitely got the burn that always comes, but I also felt good activation in the whole core band. I think I have pretty much mastered this routine. So I can officially say, "Nailed IT!".
Then the splits. It felt good because I was adding a few other stretches to get that intensified the stretch. My sister posted a challenge pose on facebook, so I did that. But I felt really loose after today's splits stretch. Hip Flexors really opened up more today. But I still have a way to go, especially on my left side. The discrepancy is clear below.
The Flow was, as usual, right on point. Clean and smooth. Old Hat stuff. Now, I just like doing it.
In the end, I torched a good 1061kcals. Happy to get that GRAND to start my week off with a bang. Let's BRING IT this week as well.
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