10-09-17 (Monday) HY: YAYOG - Advanced: Circuit Training + ChaLEAN Extreme - Ab Burner + 30-Day PUC + TCF.

10-09-17 (Monday) HY: YAYOG - Advanced: Circuit Training + ChaLEAN Extreme - Ab Burner + 30-Day PUC + TCF.

Today was a national holiday, but I had to work.  I would usually play Pickle-Ball on Monday, but my playing buddy took the day off because of the national holiday.  So, I was free to start back on the YAYOG program. 

I finish the first round of the Advanced Phase with Circuit Training, that 4 moves done consecutively in 8 sets.  Each move is done for 20 seconds with 10 seconds for transition time.  Then a 30 second break between sets.  But Mark cuts that time down several times, sometimes in half.  The 4 moves are Iron Mikes 12-16 reps (Full RoM alternating Jumping Lunges), Bouncing Push-Ups 12+/-, V-Ups 10, and One-Legged Hip Raises 10.  Through all the moves and all the sets, I was able to keep my pace and rep count constant.  There were times when I was dying, and times when I caught a second wind so I could squeeze out a few more reps, but only like 1-2 extra.  My average rep count is what the number after the move name stands for.  My legs were absolutely dying from the Iron Mikes.  I felt a twinge of a cramp coming on, so I shored up my form and stayed careful.  I was able to hold it together for all 8 sets.  The Bouncing Push-Ups were actually a good move for me.  I felt strong to the 6th set, then the last two sets were extremely tough, but I squeezed out a few extra reps in the last set.  But I got air on each rep to the end.  The V-Ups almost killed me.  I was supposed to keep my feet off the floor, but in the last half, I had to start tapping down on the last couple to few reps.  The burn hit hard.  The One-Legged Hip Raises were fine, but just doing them really wore me out.  I needed every second of each 30-second break which is why I was not happy when Mark cut some of those breaks.  So I rewound a bit to get the whole break plus a few seconds.  When I finished the routine, it took a while for me to catch my breath and recover. 

My abs were tired so I was debating on whether or not I should or could do an ab routine.  But I decided to go ahead and do it thinking to modify when needed.  I needed it only once between moves when I had to put my legs down.  But aside from that, I went through cleanly.

The second week of the 30-Day Pull-Up Challenge introduced the negative Pull-Ups.  I have done negative Pull-Ups with Tony in X2 and X3, but those reps were usually on a 3-count up and down.  This time, the focus was on the negative so I had a step ladder under me to assist me getting my chin back above the bar.  I was supposed to do 5 sets of 8 reps alternating Parallel grip with Pull-Up grip each set.  I got the first set done without any breaks, then I went down hill from there.  My arms burned so much introducing a new kind of pain.  I had no idea that there could be another kind of pain in working out.  I thought I had experienced everything, but I guess I have a lot to experience yet.  But I was able to get at least two reps consecutively each set.  Getting it done.

After a good shake out, I finished with a Flow that was more difficult than usual because I could barely lift my arms.

In the end, I torched a nice 905kcals.  Time for bed!