9-06-17 (Wednesday) HY: YAYOG - Novice: Circuit Training + Arm Shaper + Foam Rolling.

9-06-17 (Wednesday) HY: YAYOG - Novice: Circuit Training + Arm Shaper + Foam Rolling.

This is the second day of getting back into working out but I am feeling pretty good, but I chose today's routine on its time.  In this program, there are three steps per phase: Timed Sets, Ladders, and Circuit training.  Even though I was feeling good, I didn't want to over work my back, so I went with the next longest routine after Timed Sets, which was circuit training.  But it is actual the third in the progression with regard to intensity.  Circuit training in YAYOG is done by doing all four moves in four sets.  The four moves are Dynamic Squats, Military Presses (Pike Push-Ups), Fast Swimmers, Cross Mountain Climbers.  Each move is done for 20 seconds and then there is a 10 second transition time to the next move.  When all four moves are done, there is a 30 second break.  We do a total of 4 sets.  The moves weren't hard, but I started to really feel it at the end of the second set.  The third set was tough and the sweat started to pour.  The fourth set was very tough.  I was feeling a pulling tension in my lower back, so, even though I wanted to, I decided to finish with that.  I felt good, but still a little pain in my back.

I did Military Push-Ups today.  I couldn't do straight 35 reps, I could only do 20 reps straight, so from there, I did 4 sets of 5 ending with a total of 40 reps.  Arms were feeling a nice little pump.

Later on, after my shower and such, my back started to feel the soreness coming on, so I spent a good hour and a half to two hours foam rolling while watching some TV.  Help a whole lot!

In the end of the first part, I burned a nice little 318kcals.  That burn total is just a little more than yesterday, so I'm glad I'm upping my totals little by little.