10-05-17 (Thursday) HY: YAYOG - Advanced: Ladders + ChaLEAN Extreme - Ab Burner + 30-Day PUC + TCF + Lower Back Stretch.

10-05-17 (Thursday) HY: YAYOG - Advanced: Ladders + ChaLEAN Extreme - Ab Burner + 30-Day PUC + TCF + Lower Back Stretch.

Back to an in-house workout.

First time in a while for Advanced Ladders, but the progression was the same as all the rest, Two two-move circuits.  The first pair of moves was a Front Lunge with a Twist, and One-Legged Warrior.  Luckily, the ladder was only up to 4 reps, but I still did the 1-2-3-4-4-3-2-1 X2 progression.  I was already dying at four reps, so I don't know if I would have lasted for an 8-rung ladder.  I had some major problems with balance on the One-Legged Warrior all the way through, so next time I'll have to work that out.  But the Front Lunge with a Twist was fine.  Got some good stretch on the Hip Flexors.  The next two moves were Dive Bombers and T-Y Thumbs Up.  This time it was full Dive Bombers.  The first ascending set was fine, but my shoulders started feeling it on the descending side.  Then the second round was brutal all the way around.  Shoulders were burning.  Again, I was worried about the up-coming Pull-Ups.  But I was able to do all the sets without any mid-set breaks, and I was able to keep good form all the way through.  The T-Y Thumbs Up were a great lower back and shoulder move, so I was burning all over that.  The cool down stretch was heavenly.

I moved right into Abs with Chalene.  I was able to get through the whole routine without any pauses or breaks.  But I was really breathing hard to relieve that burn.  It definitely burned.

After swinging out my arms and shoulders, I went into the Pull-Up Challenge.  Today, the progression started with Chin-Ups, then Parallel Grip, then Pull-Ups. Rep count was 5-4-6, but I had to do the Parallel Grip three time and the other two, only twice. for a total of 34 reps.  The first round was fine. I crushed each variation.  I was feeling good on the first two, but on the Pull-Ups, I was dying fast.  I ended up doing only 5 reps.  Just one more and I would have been golden, but I barely got the 5th rep then I had to come off the bar.  After swinging out my arms, I went back to the Pull-Ups and got in another 4 reps.  Then I did the 4 reps of the Parallel Grip, so I actually did a total of 37 reps.  Arms were PUMPED!!!  After a good swing out of my arms and shoulders, I did a Flow Series and ended.

I had a night class so when I got back from that, I stretched out my lower back.  I needed it especially today because of the class time without my supporter chair.

In the end, I burned a good 615+kcals.  I got in all I wanted today, so it was a good workout all around.