I was able to have enough time to get in a good not-rushed workout today. I usually have a time crunch on Fridays, but recently, I've been able to make it home early enough so that doesn't happen.
I was considering moving on to the Lean Phase, but then I realized that its time was a lot longer than Push and I probably would have had to rush at the end, so I decided to go over Push one more time. But I did it with one twist, see if you can see what did below on the worksheet.
As far as the weights, I raised the weights were I could, namely move 3. Single-Arm Bent-Over Triceps Extension (+1.25kgs), 5. Single-Leg Squat (+2.5kgs), 6. Overhead Triceps Extension (+2.5kgs), 7. Hammer Biceps (+.075kgs), 8. Heel Squat (+3kgs). Then, on the for the extra Pull-Ups, again, I did them with my new weight belt and added 10kgs for he first 3 sets, and then added 12kgs for the last set. But here are the new changes: First, the first three moves usually don't have an Extreme Set, but I added them in just for fun. Second, on move 2. Standard Squat, I added a Shoulder Shrug with a static hold. I figured I could get in a little work on one of the smaller muscle groups that I usually don't work on in ChaLEAN Extreme, the Traps. It was a good workout. It took a little longer than the DVD run time because of the addition of a lot of extras, and since I have only one set of big weights, and this routine goes from Upper Body to Lower Body to Upper Body, I had to switch off weight plates between almost every move. But I got a huge cardio effect from all the moves. Right from the first move I was feeling the pump and burn. I immediately was pumped and stayed that way all the way to the end and a while past. I did have some pain in my right elbow, but I am trying to take care of it with some EMS treatment and focused stretching.
A big thing that I tried today was the Anabolic stretch (AbS). I'm not going to explain it, but I was reading up on it and the science behind it looks sound, and seems logical. So, I hope that I can do it after every resistance routine. Today, the focus muscle groups were Biceps, Triceps, Glutes and Hamstrings. So the AbS calls for 5 sets of 30 seconds for each muscle group, So that added around 10 minutes to the routine before I did my Flow. The biggest problem was with my Biceps stretch, specifically my right elbow pain. I had to go down in weight so I'm hoping that doesn't effect my results too much. If your interested, let me know and I can tell you a little more about it.
In the end, I burned 785kcals. It was a great workout and finished with time to spare. Very enjoyable when I can do it that way on a Friday. Happy Weekend!
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