I started the day with my workout. I chose this routine because I wanted to work my arms and because I thought it was going to be a shorter routine. There were only four circuits all three moves each. I thought they moves seemed relatively easy and straight forward, but it was a lot more intense than I thought. I was thinking only about 45 minutes, but it went close to 2 hours.
Basically, I went with a lower weight from last time in order to really hit the maximum range of motion. I slowed down the reps to put my muscles under longer time-under-tension. Below is my workout sheet with all the weights and reps counts. I kept the same protocol as before the previous routines, the first two rounds, I used the same weight, but I went up for the last round. In the first circuit, everything went well, but the second round In/Out Biceps Curl, I burned out twice and had to take quick breaks. But I guess I got a good second wind and and in the third round, I was able to get the full set in with no break at the higher weight, but lower rep count. Other than that, I was able to do the full set each time, just about hitting failure each time in the second and third rounds. I got a good pump and burn.
Since I was in a time crunch due to the duration miscalculation, I only had time for the Flow Series. All is well!
In the end, I was shocked to see that I had burned over 1000kcals in an upper body workout. I guess I was using a lot more lower body than I had expected.
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