I knew I wanted to do a resistance routine today, but I was torn between Incinerator and T25's Alpha: Total Body Circuit. I would have gone with T25, but I got up a lot earlier than I had planned so with the extra time, I decided to go with Incinerator. But, it was rather chilly, so to warm up, I went with the trusty, "Cold Start", which worked as advertised.
I haven't done Incinerator for about 5 months, so I was thinking I would lower the weight on some of the moves and maybe even do less reps on the timed sets. But as it turns out, I was able to improve on several of the moves with regard to weights and reps. I'll talk about the moves where I increased the weight. I was rather tentative at first, so for the first 6 weighted moves, I kept the same weight, but I was feeling like I caught a second wind after that, so I upped my weight on 4 out of the last 5 weighted moves. They are all Arm moves, so I was happy that my arms are getting stronger. For the timed moves, I improved on Pull-Ups by 1 rep, 2 reps on Pike Press, and 1 rep on Skyfers. There were a few moves that I lost some reps as well: Lost 2 reps on Push Ups, and 2 reps on Military Push-Ups. I really like this routine because it sort of spreads out the whole upper body. I suspect that because the other body parts were worked first, the blood was already rushing through my arms which is why I was able to up my weight a bit. On the worksheet, there are some new notations. I wrote "30 sec." on the moves that are timed. 5 with a little 2 next to it. That means that the move was done in "Rocket Launcher Stance" and I did 5 reps with my right foot up, then switched legs for the last 5 reps. Gotta keep even and balanced. One of the bigger differences is with the lying down weighted moves. I did those on my stability ball. I just wanted more RoM. Here is the worksheet so you can see the numbers.
I started what is called the OCR Beast Challenge. It is a 30 day challenge focused on improving grip strength. It is all done, as far as I know, through a dead hand off of a bar. So I did the first day after today's main routine. Big mistake. My forearms were somewhat blown from the workout already. But I figured that first day won't be too hard. Famous last words. The first 30 seconds were a breeze. But then the pain started to set in and I was feeling the muscles in my forearms starting to burn. It was a mistake to do this at the end of my workout. I think I'll do it before my resistance routines next time. The last 10 seconds were brutal! Coming off the bar, the burn was front and center.
I did my Flow to end the workout, my week, and start the month.
In the end, I burned a good 740+kcals. Got a lot of burn today from a lot of different moves. Great way to end a week and start a month. Happy Weekend, everybody.
And here is my November Calendar. I'm going to miss this feature of the TBB page next year. There are a few blank days in the middle of the month. That is when I was a bit under the weather and didn't workout except for a Flow series.
No comments:
Post a Comment