Today was a result of a big schedule shift. Two unscheduled Tennis Days on Monday and Tuesday with my wife brought on the erasure of my regular Mid-Week Recovery Day and turned it into a Resistance Day. Also, since I was in a time crunch in the morning, today's workout is in two parts: Morning and Evening.
Morning Session:
I was intending to go to be early last night then wake up early today and get in a full workout. But I guess I was more tired than I thought and I ended up sleeping an hour longer than I had intended. So that effectively canceled any chance for me to do a full workout all at once. I started off with Cold Start, probably the best warm up routine I've done since getting the X3 program. I was feeling ready for the workout. Before starting, I was already thinking to modify because I didn't want to go to work in too much pain, but it didn't quite workout that way. I started off as normal, and everything was fine until Move #8. V Pull-Ups. Previous times, I needed the heavy resistance assist band. But today, I, for some crazy reason, decided to try it without the assist band. I didn't feel too blown away, but once I started, I felt it. I was able to do only 4 reps without the assist bands. But I tapped out and finished the last 6 reps with the assist band. Everything went as expected until Move #14. Vaulter Pull-Ups. I was feeling pretty energized so I decided to give this move a try without the assist bands. The first half was really good. The second half brought the pain on rather quickly. I had to tap out just before the last rep. I was bummed, but I got back in and barely finished that last rep. Move #16. Rocket Launcher Kickback. was a bit surprising. My notation the last time was that 8.75kgs was too heavy, so I back off and went down to 7.5kgs. I started off fine, but the last 3-4 reps, I just couldn't keep my elbows up on the Eccentric half of the move. Kicking back was fine, but the slow release was just terrible. My elbows dropped with the weight. Form went out the window. With the Eccentric, I may have to go down to 6.25kgs next time. After that, the rest of the workout was fine. I won't say I crushed the routine, but I was feeling pretty good that I got through it, even the Burnout.
I went right to the Abs workout. I was able to get through the first three moves before the burn started to show up. But this little ab routine is totally a killer/burner. I got a great burn and the doubling over cramp that tells me I really worked my abs.
I ended with a series of good Flows.
At the end of the morning session, I torched a good 1003kcals. No A/C so the warmth probably helped some.
Evening Session:
By the end of the day, my upper body was tightening up, especially in my lower neck and upper back area, So I took time to foam roll that area and then I took time to really stretch out my Hip Flexors. No HRM, just pure stretch and roll. Nice way to end the day.
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