8-22-17 (Tuesday) HY: Arm Shaper + Splits + TCF.

8-22-17 (Tuesday) HY: Arm Shaper + Splits + TCF.

I was still feeling tired today.  Not as tired as yesterday, but not quite back to full power yet.  So, I decided to revisit another Arm Shaper task routine that was sort of like the X3 Complex Upper Body routine.  Again, I added one move to the end.
Here are the numbers for today's routine:

Round One: 
1. Floor Presses (All rounds on a Swiss Ball for more range of motion) 15 reps/17kgs. 
2. Dumbbell Bent-Over Row, 15 reps/17kgs. 
3. Lying Overhead Triceps Extension (All rounds on Swiss Ball for more range of motion), 12 reps/8.75kgs. 
4. Bent-Over Reverse Fly, 12 reps/6.25kgs. 
5. Standing Dumbbell Biceps Curl, 12 reps/8.75kgs. 
6. Parallel Grip Pull-Up 10 reps. 

Round Two: 
1. Floor Presses 15 reps/17kgs.
2. Dumbbell Bent-Over Row 15 reps/17kgs.
3. Lying Overhead Triceps Extension 15 reps/8.75kgs.
4. Bent-Over Reverse Fly 15 reps/ 6.25kgs.
5. Standing Dumbbell Biceps Curl 15 reps/8.75kgs.
6. Chin-Up, 6-4 reps.

Round Three: 
1. Floor Presses 15 reps/19.5kgs.
2. Dumbbell Bent-Over Row 15 reps/17kgs.
3. Lying Overhead Triceps Extension 15 reps/8.75kgs.
4. Bent-Over Reverse Fly 15 reps/ 6.25kgs.
5. Standing Dumbbell Biceps Curl 15 reps/10kgs.
6. Standard Pull-Up, 6-4 reps.

Round Four: 
1. Floor Presses 15 reps/22kgs.
2. Dumbbell Bent-Over Row 15 reps/17kgs.
3. Lying Overhead Triceps Extension 15 reps/10kgs.
4. Bent-Over Reverse Fly 15 reps/6,25kgs.
5. Standing Dumbbell Biceps Curl 15 reps/12kgs.
6. Vaulter Pull-Ups, 5 reps switch 5 reps.

The weights were a little lower overall than the last time.  I didn't raise the weights at all on the Rows and Reverse Fly.  They were constant for all four rounds.  On the Triceps Extensions, I stayed constant until the last round where I went up a bit.  The biggest thing of the day was my Pull-Ups.  The first two rounds were fine, no problems, but in the third round, I sort of felt a little twinge on my right side around my ribs.  In the fourth round, the pain was clear and pronounced.  I think I may have strained my muscle in that area.  It is painful to try and raise my upper body from lying on my right side, while the other side seems fine.  Overall a good workout, but I hope the pain doesn't affect me too much.

Because of the pain, I opted not to do abs today, I figured I should give it a rest.  So I went straight into the splits.  I lost some distance since I didn't do much splits over the past week and a half or so.  So it is time to start pushing again.  The Flow series was fine.  I had a good workout today.

In the end, I torched just under 600kcals.  Why so low?  Actually, I forgot to turn on my HRM until just beginning the third round of the Arm Shaper routine, so there should be maybe another 200-300kcals on there.