I actually didn't think I would have the time to workout today because of what was going on at school. Entrance Exam checking and data input checking. Usually I wouldn't be able to leave school before 5 pm, but everything finished much earlier than usual, even though we were short handed for the initial checking. Kudos to the office staff for getting their data entry done in good time.
When I got home, I had enough time to do a full routine, but it would be sketchy for me if I wanted to do full workout. I wanted to do an abs routine, but I wasn't sure if I could fit it in. But I got started and, long story short, it turns out that I didn't need an abs routine because some of the moves also had a huge core component that just racked my core and abs. But let's start from the Pull-Ups as usual. All four sets had the additional 10 kgs, but I seemed to be a bit off today, and I wasn't feeling as strong, so my rep count was down some. I started off with Wide Front, but I could only do 6 reps. I tried to go for a seventh, but I couldn't even go up from the bottom. I was actually a bit shocked that I couldn't do it. The second set, 5-Grip, I couldn't do a double rep set, so I did three single rep sets. I needed that little shake out between reps. Even then, I was barely able to get above the bar on the third round. Close Front only got 6 reps, plus a half rep. The final set was Parallel Grip. I really wanted to get 10 reps, but nope, only got 8 reps. Failed on the 8th, just got my chin to the bar, not above it. As for the regular routine, I was able to maintain the weight on the first move, 1. Sumo Squat Anterior Delt Lift, because it was a single weight move. But even that, I struggled with the last couple reps, but still kept good form. For the second move, I was able to go up a bit from the last time, by 1.25 kgs. to 14.5kgs. For a couple of these moves, I did a double Breakdown. That means, the Breakdown was not a compound move that was done in the original move, so I did a Breakdown with the original move, and then I did the program Breakdown with Chalene. I did that on move 2 and 5. On move 3. Single Hamstring Curls with Lateral Raise, I tried the same weight as last time, but couldn't barely get it up on the first rep, so I went down to 7.5 kgs. Still a struggle, but I could at least move the weight. I was pretty disappointed because I thought my shoulders were getting stronger. So, for this move and then the last shoulder move, I went way down in weight. For the last move 9. Squat with Double-Arm Anterior Delt Lift, I went down by 1.25kgs to 5kgs. Again, I could barely get 6.25kgs up, but was okay with 5kgs. I was able to maintain good form and pace with the 5kgs. But I was disappointed that I had to go down. Basically, on all the moves today, I was feeling really gassed out by the 8-9th rep and just had to take micro-breaks (slight pauses at the bottom to relieve the burn) to get to 12. I had a good pump and burn on the target muscles. For moves 4-8, I was able to stay with the previous weight, but the burn was really messing with my mind. As for the ab/core moves, every move that was a single raise or row forced me to flex my core to stay upright. Then, move 6. Plank with Single-Arm Row, about cramped my core/abs. That move is so tough on the core I could barely finish before doubling over with the burn. I never really realized it before, but Core Stabilization is huge for the abs.
Here is how the worksheet played out:
I was really looking forward to the Anabolic Stretch. I was able to stretch out all three parts of my shoulder, Anterior, Medial, and Dorsal. I did the static hold for 30 seconds with a 20 second rest for 5 sets each. Then, for the back, I did three sets of the Dead Hang with a wide grip. I could really feel the activation. This is only the second time doing a full Anabolic stretch after a resistance workout, so I'll keep on doing it and will report any changes if noticed. I finished off with a Flow series, and then, later in the evening, I did the EMS.
In the end, I burned 804 kcals. Even though the target muscles were Shoulders and Upper Back, it really felt more like a full body workout. On top of that, my triceps were still feeling sore from Tuesday's resistance workout. I was a little disappointed that my biceps weren't as sore as my triceps, but it is usually that way. I'll really have to push my biceps to get the burn I got in the Push Circuit. Anyway, this ends my workout week. I'll start up again with Tennis on Sunday. Have a good weekend, everyone!
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