It is a National Holiday today so I'm off from work. Also, my son came home from Tokyo yesterday so the whole family is together once again. It was a relaxing day. I did some house work in the morning, went out shopping with my wife, and then had a little family Pizza Party in the evening. Fun day! In the early afternoon, I fit in the final routine of my first Lean Phase.
I decided to mix things up a bit with the Pull-Ups. As you can tell, there are no extra Pull-Up Variations written down on the worksheet for Lean Circuit 3. I don't quite remember why that is, but I didn't NOT want to do Pull-Ups today, so I added the four sets in. But here is the difference, up until now, I have done all weighted Pull-Ups since I got the Weight Belt. I wanted to see if there was any progress or development there, so I alternated weighted and non-weighted of two variations, the most difficult variations for me. These variations are the ones that I feel I'm the weakest at. They are Wide Front, and Close Front. For the two weighted sets, I added the usual, 10kgs. The Wide Front, I was only able to, again, get 6 reps. But on the non-weighted reps, I got in 12. Then on the Close Front weighted, I got 7 reps, but on the non-weighted, I got 14 reps in. But I guess the 14th rep was a bit off, because I barely got my chin to the bar, but definitely not over it. So I am able to basically double my performance without the weights. I'd say it is working.
As for the regular routine, there were only two moves that I upped the weights on, Move 1's Breakdown, the Squats. I went up from 22kgs to 25kgs. That is the limit of my dumbbells. But I could have handled more. And, Move 4. Kneeling Overhead Press and Center Crunch. I went up to 14.5kgs from 12kgs. All the moves were pretty much done to failure, because I'm pretty sure I wouldn't have been able to any more reps past the Breakdown set. But there is one move that I had a particularly hard time with, Move 6. Dead Lift Frontal Press. I was only able to manage 10 reps, but I made up for it my doing 3 reps, then the Breakdown's 3 reps. So I did a little extra on that move. One other move that I changed up a little bit was the Breakdown on Move 7. Traveling Push-Ups. Instead of doing Military, I did Diamond Push-Ups because that variation is more difficult on my Triceps than Military, especially if I go down and touch my hands to my chest. I guess I should also explain one style of notation on my worksheet. If I write a 12-3, that means 12 reps, then the three Breakdown reps done with exactly the same move. But if there is a slash (/), that indicates that my Breakdown was different from the regular set. Like on Move 1. Squat with Cross-Body Chop. The regular move was the Cross-Body Chop, but the Breakdown was just Squats, so the "/" means that I did the different move for that Breakdown. I love working the Chest, which was one of the target muscle groups today, along with Shoulders. I felt it was a really good workout. I could feel the pump, and I definitely felt the burn.
With the great pump and burn, I really wanted to do the Anabolic Stretch. So I did two muscle groups, Shoulders and Chest. I am still learning how to activate for the best results. But I could definitely feel the stretch and burn all around today. I finished off with a good Flow Series, then did my EMS in the evening.
In the end, I burned over 800kcals. Another good day. Resistance is King! I'm going to do one more round of the Lean Phase. Looking forward to the challenge.
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