9-18-17 (Monday) HY: YAYOG - Intermediate: Ladders + Arm Shaper + Lower Back Strengthening + ChaLEAN Extreme - Extreme Core Circuit + Lower Back Stretch + Prelim Splits Stretch + TCF.

9-18-17 (Monday) HY: YAYOG - Intermediate: Ladders + Arm Shaper + Lower Back Strengthening + ChaLEAN Extreme - Extreme Core Circuit + Lower Back Stretch + Prelim Splits Stretch + TCF.

Today is a national holiday here in Japan.  I believe that it is Labor Day in the USA, but here, it is Autumnal Equinox Day.  So I had the day off.  I was thinking to do something or go somewhere with my girls, but when I asked them about what to day, they both said they had plans, so I was alone.  So I just stayed home and had a lazy day.  I watched a movie, "The Hitman's Bodyguard" starring Ryan Reynolds and Samuel L. Jackson, and some TV.  I watched the Falcons vs Packers game live as well.  I lay down most of the day, to give my back and butt a break.  But I wanted to get my workout done before my girls got home, so around early evening, I started to get ready and start.  They came home as I was beginning.

I thought the Intermediate Ladders would go up to 6 reps, but it only went to 4 reps.  Initially, I was thinking to add up to 6, but I'm glad I didn't.  Maybe next time, but not today.  The moves were a little different in this routine, but still a few old moves.  The two-move circuits were: Side Lunges/One-Legged Romanian Deadlifts and Push-Ups/Thumbs Up.  Both circuits were only up to four moves, but I did the non-peak count: 1-2-3-4-4-3-2-1.  Twice for each circuit.  The once difference was on the Thumbs Up, that was twice the number of Push-Ups.  So 1 rep of a Push-Up was followed by 2 reps of Thumbs Up and so on up to 4/8 reps and back down.  The first circuit was fine, but I could feel the tightness in my inner thigh.  It loosened up as the circuit went on, but I didn't like the tightness.  The one-Legged Romanian Deadlifts were easy, just a little challenge keeping my balance.  All was well.  The second circuit was good, but that 2X Thumbs Up killed my upper back and shoulders.  I needed a few one-breath breaks in the later stages, but it was okay.  The burn was ON!

My arms were pretty fried from the push ups in the main routine, so I went with Wide Push-Ups today.  I usually can to 50 reps straight, but since I was fried, I only made it to 35 reps, so I shook out my arms and pumped out one more set of 15 reps, just to get at least 40 reps.

The rest of the workout with the lower back strengthening, Ab work, and stretch pretty much went down like yesterday.  The one thing I did differently was I added a long bouncy butterfly stretch to stretch out my inner thighs.  I really didn't like that tight feeling earlier, so I added the Butterfly stretch.  It took some time, but I was able to get both knees back on the ground. WHEW!!!  Got to keep that flexibility.

In the end, I burned another modest 600+kcals.  A little more than yesterday which was the plan.  I would have been disappointed if I didn't hit at least 550kcals, so that number is fine.  Let's see what happens on Circuit Training later in the week.