Normally, today would be Pickle-Ball day, but today is a National Holiday so I got to stay home. I had a pretty productive morning once I got up at close to 10am. Had a late breakfast and then did some video editing which allowed me to start clearing my hard disk on my recorder. I want to get it done by the end of this month. Then we had some family time... sort of, without my son, because he got up close to noon, then was invited out again, so he left. So, it was me and my girls at home. It was during this time that I got in my Ab EMS, and it felt stingingly good.
I finally got to my workout at about 6 pm and I knew it was going to be resistance. I was debating whether or not to do one more round of the Burn Phase, or go into the Push Phase. As you can see, I decided to go on to the Push Phase. The main reason for that is that as I was looking through my worksheets, the Body Beast sheets caught my eye and I kind of got the spark to do that program again, so I'm going to finish just one round of the Push Phase, possibly two, then one round of the Lean Phase, then get into Body Beast. That is the plan for now. But anyway, today was Push Circuit 1, and I was ready to go a little heavier than before. I added the usual 4 extra sets of Pull-Ups so that extended the time a little longer, especially at the end, because my recovery times were getting a little longer, by about a minutes or so. As you can see from the worksheet below, I added the Horn (parallel grip), Towel Pull-Ups, Chin-Ups, and 5 Grips (Wide, Normal, Chin-Up, Close Grip, Parallel Grip). The first move, Horn, went pretty well, I was happy to get 15 reps in, but afterwards, I stayed in the Dead Hang for a while just to get some Hang time in. The first Tri-set of moves was good. I was feeling strong and the initial weights were a little heavier than before, except for the Triceps Extensions. I was going to go up to 8.75kgs, but when I picked them up, I knew I wouldn't be able to go with a full range of motion, so I went back down to 7.5kgs. I got a good pump and burn, and I was able to do a static hold at the top to activate my Tris even more. Burner of a move! Towel Pull-Ups are really tough on my fingers. After doing them, my fingers always feel like they are a little off center, and it takes a while to feel centered again. Nothing different today. I kept trying to shake them out, but the feeling was still just off. In the second Tri-set, I only went up on the Biceps move. And that brought me to failure. There is no way I could have pumped out one more rep with 10kgs. I needed a little bit of a swing to get that last rep up. Then the Extreme Sets start with this move. Good science behind it. I felt really pumped up after it. The Single Leg Squat was BRUTAL!!! Leg work is usually better for me than upper body stuff, but today, the leg work was... BRUTAL!!! No other word describes it better. Almost feeling that cramping coming on at the end of each set and during the Extreme Sets. Chin-Ups were beginning to show my fatigue. I didn't come off the bar between reps or for rest time, but I did hang a little more between reps. My right forearm was feeling the pain. Happy to get 12 reps. The third and final Tri-Set brought the pain on all the moves. The Hammer Curls... OUCH!!! I had to do a little back arch to get the last two reps up. And then the Extreme Set, I needed to cheat a bit to get the last two reps up from mid way. I was feeling the burn! Heel Squats would be no problem is done faster, but these slow reps a killers. Enough said. I almost didn't make the last rep up. The whole routine went Biceps, Legs, Triceps, so I have no idea why Chalene does regular push-ups as the last move. So, not to cheat out my triceps, I went with Diamond Push-Ups. My triceps were on FIRE!!! But the Extreme Set was not as intense with the little break. 3 reps were okay, but I still felt the burn come. The final set of Pull-Ups were on 5 grips. Before, I would just do one rep then switch grips, today, I did 5 reps then switched. Wide and Regular were fine. Chin-Ups, I had to hang a bit after the 3rd and 4th to get the 5th in. On Close Grip, I came off the bar after 3 reps, shook my arms out, then knocked out the last 2. For Parallel Grip, I stayed on the bar the whole time, but had to hang for a breath after reps 2, 3 and 4. I needed a kip to get up for the final rep. But I got all 25 reps done. For a total of 62 Pull-Ups on the day. My grip felt strong! But I still have the pain in my right forearm after hanging for a few minutes. I felt incrediblly pumped, especially in my forearms after the workout. But I felt a good pump all around as well.
I finished off the workout with a smooth and clean Flow series.
In the end, I burned a good 822kcals. I big burn for a predominantly upper body workout. Tomorrow is Pickle-Ball day! We'll see how sore I am from today's workout and if it effects my game.
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