5-19-17 HY: ChaLEAN Extreme - Lean Circuit 2 + I've Got Abs.

5-19-17 HY: ChaLEAN Extreme - Lean Circuit 2 + I've Got Abs.

This is a routine that is a little tough for me now because of my shoulder pain.  But I decided to got with it and don't be afraid to modify when necessary.  The center of my back was still sore and felt like it was getting sorer so I figured that this routine would force some of that soreness out.  I was sort of in a time crunch today, so I was only able to do my main routines.

I was extremely pleased with my Pull-Ups this time around.  I was able to really crush the previous time's rep count, but I didn't do a Burnout set.  In the regular routine, I thought that I would need to reduce the weights this time around from last time, and so I did for the first move by 1.25kgs.  But I could instantly feel it as I started the move, it was too light.  So, as you can see below I used the same weight as I did a year ago.  The shoulder work was actually not too bad.  The weights I used were just right to bring me to failure by the last rep.  The big thing is I was able to find out what move really hurt my shoulder.  You would think that all those Lateral Raises were the source of pain, but actually, no.  The most painful move was move #6, Plank with Single Arm Row.  And to be more specific,  it was the negative side of the move.  Pulling the dumbbell towards me was find, but slowly letting the weight down really put a kink in my shoulder,  I could almost feel a tendon snapping back into place.  And that brought on a flash of pain, unlike any other move.  There was one Lateral Raise move that I decided to go down in weight on, that was the move just before the Plank move. Move #5, Lateral Raise with Abduction with Bands.  I went down 1.25kgs, and that was still tough.  The reason why I went down was that I felt the last Lateral Raise move was a little too taxing on my shoulder on the last few reps.  Even though the weights were lighter, it was still really tough.  But my shoulders and legs were really pumped once I finished. And a bit sore.

I moved right into my ab routine, and man, this one doesn't seem to be that hard, but I don't know what it is about the combination of moves, but by the 4th or 5th move, my abs, every time, are screaming out for mercy.  I came close to cramping near the end so I backed off a bit and modified some of the last moves.  Still not totally comfortable with this one yet, but I really like it.

In the end, I burned off a nice little 700+kcals.  I kind of expected that without the splits and Flow.  But I was glad to end my week with resistance.