Regular Thursday, so that means no time for the Splits, but just the main workout. I got home as early as possible because I wanted to try and get in the Splits, but it was still a NO-GO. For some reason, the Incinerator worksheet only has three lines to fill in for three workouts. I think all the others have six lines. Not sure why that is, but It is actually nicer to have more space to write little notes. So hopefully there will be more like this in the future. Anyway, I got right to my prep and workout when I got home. This is how it played out.
I was thinking to just do the same weights on the weighted moves as before, but there were several moves that I upped the weights a bit. Take a look at my workout sheet below for the actual data. The first four moves were actually exactly the same as before, weights and reps. But on the fifth move, I knew I did a higher weight on the Eccentric Upper on Sunday, so I decided to go up since I didn't have to worry about the slow reps today. So, I went up to 17kgs. It still felt good, and I might go a little heavier next time. I kept the higher weights for the next weighted move, #7. "A" Press. I like the Press move so I knew I could do 17kgs easily. But just to try, I stayed at 17kgs. Next time I'll go a smidge higher. I made a notation on the worksheet saying the weight was light, so definitely going higher next time. I was happy to get +3 reps on the Military Push-Ups. I didn't think I could do more reps than the 22 last time. I was totally fried. I was thinking about going up to 5kgs on the Monkey Pumps, but I'm glad I didn't. I ran smack into a wall on the fifth rep and struggled and burned to get to 8 reps without tapping out. I barely upped the rep count on #10. Pike Press. Just one rep. I upped the weight on the #11. Pterodactyl Flys to 5kgs. I was a little wary of it because of the shoulder pain, but I gave myself an out. I said that if the pain was too much, I'd go back to the 4kgs. Thankfully, very minimal pain, but mostly little pops. And the 5kgs seem a bit too light as well. But I'm nervous to go up to the 6.25kg weights. #13. Popeye Hammer Curls. I didn't go up in weight but I thought the 12kgs felt light. Got through the set pretty easily. I upped the weight on #15 and #16 went up to 8.75kgs. That was a tough weight. But the burn came a little late in the set, so I think that is where I should be right now. On #18 Rocket Launcher Kickbacks. Again, on the Eccentric Upper I did 8.75kgs and could not hold the form on the long reps. But I did acceptable, not great on my form though during the later reps. On move #16 Skyfers. This is the only move that I lost a little ground from last time. One rep missed. My shoulders really need to open up. I can't get my hand back enough so that my elbows are at a good angle for the move. #17 Arm and Hammer. I had to tap out twice. And I went for a 12-4-4 rep count. By this time my biceps were just fried. Also, I kept the weight the same. This Burnout, I was able to do the whole set without tapping out. But the sweat was dripping off me like crazy. BUT I made it to the end. Ended up doing a total of 16 Push-Ups with a bunch of planks and what not. Oh Man! The Pump and Burn were ON!!!
I was really toying with the idea of doing the original Power 90's Ab Ripper 200 today because of the time. But I figured I'm already behind schedule so, in order for me to get in at least a little Splits, something had to give. So I ended up sticking with the regular Ab routine and not worry about the stretch. It felt really good. I made it to the big combo move, I think Tony called it the "Bridge Burner", not sure why, but I only got to 5 reps then had to, HAD TO tap out. Then two more tap outs after that because my abs were on FIRE! The Flow was as good as can be expected.
In the end, I torched just under 800kcals again. Good to get in a nice workout to finish the day, but I was a wet blob after that. Off to work.
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