9-26-17 (Tuesday) HY: YAYOG - Intermediate: Ladders + Arm Shaper + TCF.

9-26-17 (Tuesday) HY: YAYOG - Intermediate: Ladders + Arm Shaper + TCF.

Today was an odd day.  I got home a little later than expected because a meeting ran long.  I'm usually wanting to relax when that happens, but today, I just wanted to get my workout started.  So I got started.

Intermediate Ladders was up, so I was wondering how I would modify or intensify the routine.  Well, the method came to me pretty quickly once the DVD started.  Even though this is an "Intermediate" Phase routine, the rep ladder only went up to the peak of 4 reps.  Nope! Not enough.  So my first modification was to go up to 6 reps.  The second modification, as before, was to plateau instead of peak.  So the rep ladder went 1-2-3-4-5-6-6-5-4-3-2-1 two times.  The two moves in the first circuit were Side Lunges and Single Leg Dead Lifts.  Both moves are double moves so one reps meant one rep on each side, hence a "double" rep.  I was feeling good, so I was able to go up and down the ladder twice without too much of a problem.  But on the last descending part, lower back started to really ache.  Staying upright on the Side Lunges and keeping my rising leg and upper body on the same plain really worked it out.  Those 8 extra sets at the plateau of each ladder also added a lot more time to the routine. 

The second two-move circuit was made up of Standard Push-Ups and Thumbs Up.  Same style as the first circuit except that the rep count was doubled.  As for modification, the DVD has the Push-Up rep count as 1-2-3-4 etc. and the Thumbs Up rep count at 2-4-6-8.  But I pushed that up to 12 reps.  Mark said, "For every 1 Push-Up, do 2 Thumbs Up."  But I doubled the Push-Ups as well.  So the actual rep count today was 2-4-6-8-10-12 etc.  Last week, I did it as Mark said.  The Double Push-Ups were BRUTAL!!!  But I hit a second wind on the second ascending part.  In the first ascending and descending, I couldn't do the Thumbs Up straight through on the highest set.  I would stop every one or two reps to relieve the burn in my upper back and shoulders.  But on the second climb, I was able to go straight through on all the sets.  But I really had to gut out that last descending part for both moves.  At the end of it, my upper back and Posterior Delts were ON FIRE and the had a MAJOR PUMP ON!!!  And I was totally spent.  I calculated the total number of Push-Ups and it ended up being 78 reps.  I could have probably done that amount in two sets, 50-28, and not have be as painful, but this way, man was there a burn.  But 78!  After the cool down, for my Arm Shaper, I wanted to pump out 22 reps to hit 100 reps.  So I got started.  But when I hit 22, I just kept on going.  I figured I'd stop at 35 reps, but 40 was right there so I kept going.  I started slowing down around 33 reps, but I wanted that even 40 so I gutted the rest out.  SO SPENT!! ARMS and SHOULDERS DYING!!!  My lower back was also already throbbing, so I decided against doing the other Lower Back Strengthening routine.  I think it was worked out enough today.  I was thinking about doing the stretch, but I figured I'd just stretch later so, I finished the workout with my Flow series. 

In the end, I burned a nice round 690kcals.  Nice number and an awesome Pump and Burn today.