Well, all the plans for today went out the window along with the approaching typhoon. Too much rain so my daughter's Field Hockey game was cancelled. I was planning to go and watch it. But since it was cancelled, I instantly thought, "Hey, I can go to tennis practice", but no. All that rain forced the cancellation of the practice as well. So I spent the morning watching game 7 of the ALCS. GO ASTROS!! I was pretty sedentary all day, watching TV and working on my computer. But I finally got to it in the early evening.
Since I finished YAYOG, I was looking for something to fill in the rest of this month because I want to start a little body-weight challenge program come November. Also, this week looks like I'm going to be doing tennis and Pickle-Ball in the middle of the week, so I wanted to do some resistance training. I was thinking of continuing on with P90X3, but something just didn't click in my mind when I was going through the routines. Then I saw the Supreme 90 Day disks. I figured, why not give that a once around just for this week. So, I dusted off the program and started from the beginning.
Chest and Back is basically a Super-Set routine. Two moves done in succession in three sets. There is a total of 5 rounds and sort of a Burn out set at the end. There is something that I've wanted to try since I saw it on YouTube. A YouTube trainer was talking about unbalanced weights. So during a move, I hold a heavy dumbbell in one hand and a lighter dumbbell in the other. That is supposed to force the body to find balance and grow muscle faster with lighter weights. I was going to give it a try with this program, but there are only three sets so I would be off by one set. So, I'll have to try that with another program. I'm not going to go through every set because the worksheet is below and what I did is there. But I will say that I felt good. I pushed myself hard and the burn and pump came on strong. The one thing I did change was the fourth round. For the first move, Upper Cuts, instead of using dumbbells, I used bands. The first set just Black, then for the last two sets, I added the Blue band. The reason why I changed it was because when I do that move with dumbbells, I find that I am using too much biceps than chest and this move is supposed to be all about the chest. And when I do it with bands, I can activate my chest way better than with dumbbells. And boy did my chest feel it. I was able to really concentrate on activation of the chest much better. The Burn out move, I just about hit failure at the end. I just had to gut out the last three reps, and I was counting closely. PUMP AND BURN!!! Great routine!
In the warm up of the main routine, there were a lot of ab and core moves, but I wanted more, so I stuck with Extreme Abs because I still didn't feel totally comfortable with it. I couldn't get through it without a break, so before I step it up, I want Extreme Abs to be easier than before and no breaks. Today was the most solid run since coming back to it last week. So I figure that I'll stick with it one more week. But I got a great burn.
I was a little nervous about the Pull-Ups because I worked my back today. The run today is 2-sets of 5 reps of Pull-Ups, 2-sets of 5 reps of Chin-Ups, and 4 sets of 8 reps of Pole Vaulter Pull-Ups. The first round was fine, I felt strong. But the second set of Pole Vaulters, I started to wear out. I did 8 reps straight with one grip, then the second set I switched grips. I knew I wouldn't be able to do that on sets three and four. Second round, again, the Pull-Ups and Chin-Ups were fine but a lot more taxing. I was able to get through the third set of Pole Vaulters without coming off the bar for a break. But I did come off the bar to switch grip. I took a few hanging breaks for just a breath. The final set of 8, I ended up cutting the set in half coming off the bar and taking a shake it out break after 4 reps. I really had to fight to not just drop down. Good eccentric work was a bonus.
I was feeling tightness at the end, so I did the Unlock your Hip Flexors. All the sitting today caused some tightness.
In the end, I burned a good 904kcals. I'm looking forward to this week. And I just realized that I didn't do my FLOW!!! How could I forget that! So, I'll probably do a short series before heading off to bed which is right now. Good Night!
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