I still haven't decided which program I'm going to use as my primary next, so today, I am using a "Filler" routine. This is one of my favorite routines because it is short and mixes resistance and cardio for that extra big burn.
There are 14 moves in all, but I added 4 moves to the mix. Yep, I added my Pull-Ups sets. This time, however, I didn't do a set before each move, but simply added it to each circuit. There are four circuits each with three rounds. Each subsequent round goes up in weight and down in rep count. On the worksheet, since the reps have basically been decided to be that 12-10-8 progression, I didn't write the reps. But on the first move of each circuit, I wrote the kind of pull-up I was doing and the reps and the number of sets. The four variations were regular: Wide Front Grip, Parallel Grip (Horn), Close Front Grip, and Chin-Ups. Each had three sets, but the last variation was four sets so I could close it out with a strong burnout set of Chin-Ups.
I was a little worried because this routine has a few moves that could really hurt my shoulder. But the shoulder moves were basically fine except for one, move # 13. Bent Over Row Fly. The Row was fine, the Fly was fine, but lowering the dumbbell out of the fly position, again it felt like a tendon was snapping out of position then back in. Lots of pain, so I had to adjust the angle of my lowering the dumbbell. It was odd because once I found an angle that eased my pain, I was finished. I lowered a lot of the weights from last time at the beginning of the routine but got back to the previous weight by the end of the routine. But my basic plan was to use the first two rounds as sort of a warm-up, then go heavy on the last round. That system worked well I think, but on a few moves, I think I could have gone a little heavier on the first two rounds. I still had some gas in the tank by the third round. I'm sure I'll come back to this routine again. The cardio moves were all okay. I stayed with Shaun T and crew. It was a great Upper Body Workout. My biggest question was why did Shaun stretch out the legs at the end of the routine instead of stretching the upper body. I got a great burn.
I went right into abs and chose a deceptively tough routine. It seems easy, but if done right one can cramp quickly and hit failure. I was doing well, until the final round, the SPICY ROUND! That last set of V-Ups, I had to tap out at 10 reps, then after a quick breath, I finished out the 15 reps. I got the burn I expected.
The Splits and Flow were, as usual, on point, clean and smooth.
In the end, I torched a nice 1100+kcals. I love that Resistance/Cardio-in-one type of workout. THE BURN IS REAL!!
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