Merry Xmas! Today was a very unusual Xmas season. For the first thing, for reasons beyond my control, we weren't able to set up our Xmas tree until Xmas Eve, last night. We usually set it up on the first weekend of December, so it was odd with no tree in December. Second, my son isn't able to come home from college until after Xmas so he's not here, and my daughter had plans with friends from the morning, so she was gone. Third, Everyone didn't really have anything we "wanted" so there were literally no "unknown" presents to be opened. There was one present that my wife wanted, but that is an annual traditional present. She knew about it. There was one gift that I was working on, a calendar with Family Pictures that was a surprise. But that was it. We are planning to celebrate Xmas when my son gets home, though. So getting a workout in on Xmas is no problem at all. In fact, I was able to get it in early.
I started off with the Dead Hang. I guess I was still not totally recovered from last night, because my initial hang was back down to 70 seconds. But I was able to keep the Penta-Split: 70-60-58-40-42-30 seconds, for 5:00. The first two hangs brought me to failure but I was able to gracefully release the bar. On the third hang, I wanted to get to at least 60 seconds, but my grip was giving out, and I eventually just slipped off just before that mark. The final three hangs were tough, and I could have gone to 40 again on the last hang, but opted against it. My right forearm was still feeling the pain from the night before. I am not counting this in the time, but during my resistance routine, I did four sets of Pull-Ups and I was curious about their time, so I timed each set, and I did an additional 110 seconds (25-30-20-35 seconds) on the bar. My forearms were on fire by my last set of Pull-Ups. Also holding the heavy weights for long periods of time was just brutal.
The final circuit in the Burn Phase is focusing on Shoulders and Legs. Plus, I did some extra stuff, too. I still kept the extra 9kgs for the regular Pull-Ups and Chin-Ups, but not the 1-Arm Pull-ups. I needed the assist bands for that. But I upped my weight on the heavier moves, but I wanted to get full range of motion on the moves with lighter weights so I kept them as is. The first few reps were easy, but by the end, I pretty much hit failure. My grip was just strong enough to keep holding the dumbbells for all the moves. There was no need to break because of grip weakness. There was one move that I did the minimum 10 reps because my overall strength failed. That was move 7. Squat with Double Overhead Press. I was going deep in the squat, and pressing the weight up burned me out. I barely got in that 10th rep. But after a quick shake out, I got the last to reps to finish out the 12 rep total, and I combined that with the Break Down set of 3 reps. But kept the combo move with the Squat, not just the Press. After all the regular moves, I added one move for my Calves. I did a Weighted Speed Calf Raise with 12kgs, 40 reps on each leg. I couldn't have gone one more rep on my right leg, but surprisingly, I had a little strength remaining on my left leg. But I stuck with the 40 reps. Then I closed out the workout with the 5x Switch Grip Pull-Ups, 3 reps on each grip, and yes, with the 9kgs in toe. But I was again very happy with my 1-Arm Pull-Ups. Here is a little Time Lapse to show you what it looked like:
My forearms, shoulders, Legs are feeling it now. I wondering how it will be tomorrow?
I got in a good session of Ab EMS also later in the day. Keeping those abs hard.
In the end, I burned a good 860+kcals. This was my Xmas workout. Good to the last drop of sweat!
Merry Xmas, Everyone! And Happy Holidays!
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