I was getting my gear together for Pickle-Ball when I got a message from John saying that he was under the weather and needed to cancel today's game. The good thing is that I didn't have to lug the gear to school, but my mind immediately went to what kind of workout I would do after work. I was thinking to continue the Body Weight BOOM program that I started at the beginning of November, but I figured that since I had taken too long of a break from it, I stop it for now and start it up again when I feel it is appropriate. So since that is decided, I knew I would have to do some sort of resistance routine since I haven't done an intense one for a few weeks. In searching for a routine, I discovered that there was one routine in Supreme 90-Day that I hadn't done yet, aside from "Legs". So I picked it up and went for it. I also wanted to keep up my Pull-Ups, not necessarily with the Pull-Up Challenge program, but using the pattern I used with it. So the little hybrid was born.
It has been about 19 months since I last did this routine, so I knew I wanted to watch my weights, because I wouldn't be able to lift what I did then. As is the norm in Supreme 90-Day, the warm up is a core circuit. I pretty much did the first two moves as is, but I amped up the third move. Instead of just a simple Ball Exchange, I did a set of V-Ups instead. Way more intense than the original move, and I felt it burn hard.
Before the main workout, I did three sets of Pull-Ups. Just 6reps with the three grips. Felt good, I could have done more, but I wanted to pace myself.
Circuit 1 - Oblique Push-Ups (Spider Push-Ups), Arnold Press, Triceps Kickbacks done in 3 rounds. Everything went as planned, but the 3rd set of Spider Push-Ups were brutal. I hit failure at 10 reps. I took a few breaths then finished out the last 6 reps. Arms were major pumped. The Arnold Presses were tough from the start. I used 12kgs to begin with, and that proved to be a bit too much, I couldn't get to 15 reps, so I did a 10-5 split, second set was a 8-7 split. For the 3rd round, upped the weight to 14.5kgs and did a 6-4 split. Each split was at failure. Triceps Kickbacks were straight all three round, even on the upped weight, but I lowered the rep count to 10. My arms were already feeling incredibly pumped.
Just one set of 6reps of Chin-Ups. Stayed on the bar the whole time, but took a breathing break after the 4th rep.
Circuit 2 - Alt. Chest Press, Alt. Shoulder Press, Triceps Extension/Pull Across. For the Chest Press, I thought I could go with 14.5kgs, but I tried a rep and immediately knew it was too heavy, so I went down to 12kgs. It was alternating so I did a total of 30 reps. By the end of it, I was feeling the burn, right to failure. I couldn't have done one more rep. And that was just the first round. I guess I just needed a little warm up, because the second round was better. So I went up a little, to 14.5kgs for the third round, and my arms were shaking like palm trees in a hurricane. Only got to 20reps. I had to drop way down to 8.75kgs for the Shoulder Press. And that was too much. I needed a 20-10 split in first two rounds. I went up a bit to 12kgs for the third round and only got to 16reps. But surprisingly, it was a straight set. The Triceps Extension/Pull Across was okay for the first two rounds... sort of. The end of the second round, especially on my left, my form said, "bye-bye". I was flaring my elbow, and dropping it on the Pull across just to get the weight up. The big difference is that I went up in weight for the second set because the first set was straight. Maybe that was a mistake. On the third set, I went up to 8.75kgs and unfortunately, that definitely was a mistake. My form was gone for most of the set, and I got only 8reps on each side. By this time my arms were feeling fried.
Did one set of 6reps of Pull-Ups. This set was easier than the first set after the warm up. But I needed a Breath break at each 2reps.
Circuit 3 - Chest Press/Leg Raise, Plank/Alt. Arm Fly, Lying Triceps Extension. When I picked up the 14.5kgs for the Chest Press, I didn't think I'd be able to get them up. But somehow I did. But my arms were totally shaking the whole time, all three rounds. I failed on the final rep. All three round for the Plank/Alt. Arm Raise were good. Mirrored the last time, but my left shoulder had that kink in it. And I just about hit failure at the end. My Triceps were feeling totally FRIED, so I kept the weights the same for the first two rounds then went up for only the last round. Arms were noodles.
Did one set of 6reps of Parallel Grip. I did them after the cool down, so the felt pretty good. Breath break at 4reps.
I finished out the workout with my usual Flow series. Arms almost didn't work, they were so blown.
In the end, I burned a good 1060+kcals. Surprising for an upper body routine. When I took my shower, I could barely lift my arms to shampoo my hair. A good FRY-day.
No comments:
Post a Comment