Today, I was working the flex shift at work. I went in early and came home early. I worked out perfectly because it gave me just enough time to get a full workout in with time to spare, and I didn't need to rush through it. But I did have to start as quickly as possible once I arrived at home. So I got to it.
I knew today was going to be a resistance day if I could have the time so I went back to the resistance program I was using before, ChaLEAN Extreme and continued where I left off. Push Circuit 1 is all about the Shoulders and Hamstrings. I added Back with the extra Pull-Up moves that I wrote in on the worksheet. I'm not going to go over each move, because everything pretty much went as programmed. I hit each set and completed each set to failure. No split sets. That is the beauty of the Push Circuit because only 8 reps, it is doable. However, I was able to up my weights from last time, 1.25kgs for every move. It doesn't sound like much, but it makes a big difference. I was also able to up my reps on all the Pull-Up variations except for the second set, I stuck with 10 reps on the Close Front. The one BIG difference over last time is that I added 1-Arm Pull-Ups just to try them out. Unfortunately, I was already totally Blown and I was only able to get 3 reps on the right side, and I couldn't even begin to get up on the Left. Both were using the strong resistance band for support. I was a little disappointed in the dramatic drop in strength. I tried a Dead Hang, also. I was able to do a good 30 seconds, but that was after I had already done 59 Pull-Up reps and a ton of shoulder work. Today felt good.
I was feeling really good still so I wanted to do a little ab work, so I quickly went with Ab Ripper 200. Basically, I wanted to see how quickly the burn would come with a comparable routine with the A40 Core routine. The one I did last night. The Burn came on a lot quicker with the A40. I myself was pretty surprised. But the burn from Ab Ripper 200 lasted a lot longer than with so I was happy. I wish someone could tell me the difference between the instant burn and the late, long lasting burn. Or at least "Longer lasting Burn". Then I got to the Flow and finally was able to exactly get the same time between the Left and Right. I was able to work out the equal time on both sides.
Finally, I got in my Ab EMS after my shower, so everything is all good.
In the end, I burned over 850kcals. It is my off day tomorrow so I'm going to take advantage of it and rest up my body. I'm planning to get to bed early tonight to get some body repair in. Happy Weekend!
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