10-20-17 (Friday) HY: 30-Day PUC + YAYOG - Advanced: Circuit Training + ChaLEAN Extreme - Extreme Abs + TCF.

10-20-17 (Friday) HY: 30-Day PUC + YAYOG - Advanced: Circuit Training + ChaLEAN Extreme - Extreme Abs + TCF.

I was able to get home with enough time to do a full workout.  But I had to get right to it, and not dilly-dally.  So that is what I did.  But I did take my prep a little slower than usual just to relax a little bit before getting started.

As I started to do my YAYOG warm up, I was thinking about the Pull-Up Challenge.  I didn't want to be totally fried when I did the Pull-Ups, so, on the fly, I decided that after the warm up, I would do the Pull-Up Challenge first.  I really didn't want to do two pull-up days in a row, but I got through it. But the biggest factor in my decision to do it today was the fact that if I didn't do it today, I would be forced to do it on Saturday, pushing the start of Week 4 by one day and I would lose the off day for pull-ups at the beginning of the final week of the Challenge.  And the final week has 4 Pull-Up days so I'll have to do two days in a row sometime.  But not today.

Day 3 of Week 3 is the last day for the week.  48 total Pull-Ups with the three variations, Chin/Parallel/Pull done in 3 sets of 8 reps for the Chin-Ups, then 2 sets each of 6 reps for the Parallel and Pull-Ups.  So basically, two round of the three grips, then one extra set for Chin-Ups.  The first round was a breeze.  The second round was fine, but I could feel the strain coming on.  Still, I was able to stay on the bar for all three variations.  But I did do a few hanging breaks, but just a breath.  The last Chin-Up set was brutal.  But I was able to get in 5 reps, then I had to come off the bar and shake out my arms and hands.  I pumped out the last 3 reps barely finishing the final rep.  BURNED OUT!!!  But I was glad to get it done and out of the way.

Today finishes off YAYOG!  Novice and Intermediate Phases are great, but the repetition of 8 sets for the Advanced sort of takes the fun out of it.  I wish there was more variation in the advanced phase.  8 sets of the same four moves gets a little tedious.  But I really wanted to finish it up, so I hammered it out. The four moves are: Iron Mike's [16] (basically full range of motion Jump Squats), Bouncing Push-Ups [14] (Plyo Push-Ups with only the upper body coming off the ground),  V-Ups [10], and One-Legged Hip Raises [10] (alternating legs each set).  The first two sets were fine.  I started to breath heavy after the third set.  We are supposed to get a 30 second break after each round, but after the third round, I have no idea what why, but between the 3rd and 4th round, then again between the 5th and 6th rounds, the break was considerably shorter for some reason.  But I was so winded that I added a few seconds as a break.  Actually, almost a whole minute.  Then I added a few more break extensions later on.  Not between each set, but maybe every other after that.  By the time the final set rolled around, I was spent.  Only will power got me through.  As for reps, the average rep count is in [brackets] after the move name above. Great routine minus the variation or charisma. 

I felt that the ab work in the main routine was enough, but after thinking about it. I figured, "What the Hey!"  And I actually got a little further without a break this time.  But the cramping was coming on hard, and I blasted my abs again with this routine.  Then I finished with the Flow Series.

In the end, I burned just under 900kcals.  So glad I got everything done in time so I coud fully enjoy my off day.  But I will probably do some stretching and Foam rolling.  Happy Weekend!