8-14-17 (Monday) HY: Arm Shaper Day 7 & Day 8 + ChaLEAN Extreme - Extreme Core Circuit + Unlock Your Hip Flexors + TCF.

8-14-17 (Monday) HY: Arm Shaper Day 7 & Day 8 + ChaLEAN Extreme - Extreme Core Circuit + Unlock Your Hip Flexors + TCF.

Both kids were out today, so my wife and I went out on a little lunch date.  Tomorrow is a family lunch date so I was careful not to eat too much for breakfast, and I had a shake for dinner.  But we had fun.  Then we had some time to do a little shopping and other stuff.  When we got home I wanted to start my workout to get it done, but my wife took a nap.  So since today was resistance day, I knew all the moving around of dumbbells and plates was going to be noisy so I waited until she woke up to start.  I was ready, though.  Once I heard her stirring downstairs, I got started.

My plan was to do the double Arm Shaper tasks from yesterday (Day 7) and today (day 8), and then do the P90X3 - Complex Upper.  But when I saw what the what Day 7 was, I figured I would just ditch the X3 routine because the Arm Shaper for Day 7 was essentially a Complex Upper Body workout in itself.  It was Four rounds of 5 dumbbell moves.  Then I added a 6th move, a variation of Pull-Up just to keep up my Pull-Up strength.  That was Day 7, Day 8 is another round of those Arm Circles and 50 Push-Ups.  There is no worksheet for the Arm Shaper, so I will just write out what I did.

In the beginning, I did the warm up from X3 The Challenge.  It was just about three minutes long, then I did the Day 8 Arm Circles as an additional warm up. I did an extra 20 reps both ways for a total of 70 reps each way.   Since I used this task as a warm up, I didn't do it with a weight.  I'm saving the Push-Ups for the end. Here are my stats: 

Round One: 
1. Floor Presses (All rounds on a Swiss Ball for more range of motion) 12 reps/17kgs. 
2. Dumbbell Bent-Over Row, 12 reps/17kgs. 
3. Lying Overhead Triceps Extension (All rounds on Swiss Ball for more range of motion), 12 reps/10kgs. 
4. Bent-Over Reverse Fly, 12 reps/6.25kgs. 
5. Standing Dumbbell Biceps Curl, 12 reps/10kgs. 
6. Standard Pull-Up 10 reps. 

Round Two: 
1. Floor Presses 12 reps/18.25kgs.
2. Dumbbell Bent-Over Row 12 reps/18.25kgs.
3. Lying Overhead Triceps Extension 12 reps/10kgs.
4. Bent-Over Reverse Fly 12 reps/ 7.5kgs.
5. Standing Dumbbell Biceps Curl 12 reps/10kgs.
6. Parallel Grip Pull-Up, 5-5 reps. 

Round Three: 
1. Floor Presses 12 reps/19.5kgs.
2. Dumbbell Bent-Over Row 12 reps/19.5kgs.
3. Lying Overhead Triceps Extension 12 reps/11.25kgs.
4. Bent-Over Reverse Fly 12 reps/ 7.5kgs.
5. Standing Dumbbell Biceps Curl 12 reps/12kgs.
6. Vaulter Pull-Ups, 5 reps switch 5 reps. 

Round Four: 
1. Floor Presses 12 reps/22kgs.
2. Dumbbell Bent-Over Row 12 reps/22kgs.
3. Lying Overhead Triceps Extension 12 reps/12kgs.
4. Bent-Over Reverse Fly 12 reps/ 8.75kgs.
5. Standing Dumbbell Biceps Curl 12 reps/ 13.25kgs.
6. Chin-Up, 6-4 reps. 

Finally, as I said earlier, I saved the Push-Ups (on stands) for the end. I did 30-20-20 reps, for a total of 70 reps. I was so Pumped and Fried.  This routine took a lot longer than I had expected because I had to do a lot of switching of plates on my dumbbells, but that wasn't a rest, because I was constantly moving around.  All the reps, I did at a medium pace and I tried to focus on getting positive and negative flex.  I also tried to focus on my range of motion.  But I will say that in the fourth round, my form suffered a bit on the Bent-Over Rows.  I couldn't have as much Range of motion as I did with the lighter weight.  My pace also got a little faster as I dropped the weight down instead of lowering the weight to get the negative flex.  So I probably should stay at a lower weight for that move.  There was a slight twinge in my right elbow on the Lying Overhead Triceps Extension, so I was careful not to push too hard and possibly separate something there.  I'm thinking it was because of the tennis also.  I am still keep full extension down on my Pull/Chin-Ups so good positive and negative there.

I wanted some abs, but I wasn't feeling like Ab Ripping today, so I went with Chalene and more Swiss Ball abs.  I tried to focus on really contracting and flexing my core, so I got a great burn.  I needed that stretch every time she gave it to us. 

My legs were feeling a little tender from yesterday's tennis, so I went with the Unlock your Hip Flexors routine.  Still painful, but opening slowly.  And of course, the closer was my series of Flows.  It felt really nice to end in a calm place.  

In the end, I torched 840kcals.  Not bad for a make-shift Complex workout.  But my arms were FEELING IT!!!