Today is normally Pickle-Ball day, but due to schedule changes because of teachers on leave, we had to pick up the slack and take some extra classes. So Pickle-Ball has been moved to tomorrow. So, I knew that I wanted today to be resistance day but what program? I decided to go with ChaLEAN Extreme. I was wavering as to which program I should do. Going back to P90X and going from the beginning was an option, but for now, with the holidays coming up and my son coming home next week, I won't have a lot of time, so I will end the year with Chalene and then start P90X early next year, once I've gone through the resistance routines with Chalene. I know that Chalene does the slower reps that burnout the grip, so I decided to go with the Dead Hang first.
With the new grips and I actually remembered to stretch and warm up my forearms today... for the first time, I thought that I would crush 90 seconds, maybe even go to 2 minutes. But huge let down, I still had a quad-split: 80-50-30-30-30(+29) seconds. My total was supposed to be 3:50 today, but I mis-calculated and I stopped at 30 seconds on what was supposed to be the last hang. But when I rechecked, I was 10 seconds off, so instead of just doing the final 10 seconds, I went for as long as I could and ended up missing one more 30 by one second. I just couldn't hang on one more second. So, I did a little overtime today, but that was only the beginning.
As you know, I do extra pull-ups when I do ChaLEAN Extreme. But this time around, since I'm doing the OCR Dead Hang with 5kgs, I am keeping the 5kgs as I do the Pull-Ups as well. As far as the weight is concerned for this routine, I pretty much kept the same weight for each move as I did the last run through this routine which was about 8 months ago, back in April. I upped the weight on only three moves, Moves #6, #7, and #9. The back of the shoulder moves, I did with 6.25kgs. I have a huge range-of-motion issue with the back of the shoulders, so I stayed a little lighter, but pushed the RoM. Really tough on slow reps. A few anomalies, Move #3, I did on the Stands, and kept the raised leg raised until each rep was completed. On Move #7, I have a "6" with an "str' below it. What happened there was my forearms gave out at the 5th rep, and I barely made it through the 6th rep carrying the 19.5kgs in head hand. So, for the second set of 6, I had to use straps to hold the dumbbells. On the 9th and final move, I did the same move for the Burnout. I did the Push-Ups as a separate move after the last set of Pull-ups. I got in 34 reps in the allotted time. For the extra sets of Pull-Ups, their rep count is on the very right of the columns. I did all four sets with the 5kg Med Ball between my legs. But I was surprised by what I was able to do. I was able to keep pace with mhy "last time" self and even surpass it... albeit a small jump in rep count. I was happy. On the last set of Pull-Ups, my grip just totally gave out. Then I hammered out 34 Push-Ups during the time of the final Burnout, a new record for me. I got a huge pump and burn today.
I finished off with a nice Flow series and then just before going to bed, I did my Am EMS.
In the end, I burned 737kcals. I thought it would be higher, but I guess with the temperatures plummeting, and the slow reps, I should have known. :-)
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