I was in a serious time crunch today. When in this situation I normally wouldn't do a full resistance routine, but for some reason I decided to push through with one. In hindsight, it probably would have been better if I had done a short cardio routine and gotten today's Pull-Ups in, but unfortunately, I think I was just thinking about not doing resistance for three days and not wanting to make it four. So, as you can see, I took a second day off from the Pull-Up Challenge. Which means I'll have to do two consecutive days, something I really didn't want to do. Plus, I'll have to do it on my full-off day, Saturday, if I'm going to complete the challenge on schedule. I guess it will all depend on how sore I am on Saturday night. But I digress. Today, I only had 2 hours for working out, 90 minutes if I wanted to eat dinner before my class. Long story short, I didn't eat until after the class.
The routine starts off with a 90 rep Ab warm up that burned out my abs in the second round. I couldn't get all the way through without a break. The final move was Shoulder Circles. Not sure I see the logic in doing an ab focused warm up for an Arms & Shoulders routine. If it is an effective warm up, I appreciate someone telling me why.
You can see what I did on the worksheet below. I basically stuck with the same weight range as the last time I did it about 10 months ago, but I took the middle weight and did that twice and the heavier weight once at a lower rep count. I started off with 10 reps, but then bumped it up to 12 for the first two rounds. And 8 reps for the heavy round at first, then I bumped it up to 10 reps. The heavy round always took me to failure. 8 and 10 were good sets. By the end of the routine, my arms were pumped, but totally fried. I really tried to slow down each rep to maximize my Time Under Tension (TUT). I've been hearing a lot about TUT and it sounds like good solid science (not that I could differentiate from bad weak science). So I'm hoping that I'll see gains soon.
My abs felt recovered, but time was short, so instead of Chalene, I went with Tony's short but sweet Ab Ripper 200 for more abs. The last 3-5 reps on the last 4 moves were brutal. Just about to failure, and surely the burn. It was a good little routine. Perfectly fit into my time constraints. Finishing off with a good calming Flow series. I finished everything in an hour and fifty-five minutes. WHEW!!!
In the end, I burned a good 1070kcals. A little surprising for an upper body routine, but I'll take it!
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