I had a lot of time today as I semi-started my Spring vacation. I'm able to take half days off for the next week and a half. So I got home early, was able to relax some and then get to my workout.
I was wondering if I should go back to the Burn Phase, but then I figured I just make one more pass over the Lean Phase before going back to finish out ChaLEAN Extreme. I am upping the intensity with the extra Pull-Up sets by moving up the add-on weight to 12 kgs. Since today the focus is on Biceps and Triceps, I am doing Chin-Ups (10 reps), V-Pull-Ups (10 reps), 5-Grip (5x3), and Parallel Grip (8 reps). The reps were the same as when I used the 10 kgs. except for the Chin-Ups which were actually +2 reps over last time. For the regular routine, I pretty much kept the same weight on all the moves except for two moves: 7. Reverse Lunge - Double-Arm Biceps Curl (10 kgs.) and move 9. Sumo Squat Calf Raise with Biceps Curl (10 kgs.). Both moves were up from 8.75 kgs. I did a double Breakdown. Each move is a Compound move, and sometimes the Breakdown is only half of the Compound move, and other times it is a completely different move. So, When it is just half, I do the full Compound move, and when it is completely different, I do the original move as one Breakdown PLUS the Chalene directed Breakdown. The same move Breakdown is designated by a "-" and the different Breakdown is designated by a "/". I lifted to my limit today. My biceps were feeling good after the middle two biceps moves at 8.75 kgs. so on the last two biceps moves, I felt good about going up to 10 kgs. The rise in weight brought on the BURN a bit faster. I wear a right forearm brace to stabilize the muscle there, but by the last couple moves, and especially the Parallel Grip Pull-Ups, I was popping the velcro on the brace. I got a serious pump and burn today.
I moved right into the Anabolic Stretch to get the most benefit from it. I did the maximum five sets for Biceps and Triceps. The tension really hit a high by the 3rd set for biceps and 4th set for triceps. I'm still looking results, but I guess I should more than just look, I probably should get the measuring tape out and keep a record.
I was running a bit short on time, so I went old school and did Ab Ripper 200 + 50. Tony does 10 moves for 20 reps each, but I did 25 reps each for a little more intensity and burn, and I got both. The move that brings on the burn the quickest is the Elevated Toe Touches. It kills me every time!
I ended the regular workout as usual, with a Flow series. I was a good Flow and brought my breathing under control.
In the end, I burned over 800 kcals. I was very happy with my performance today. So I was satisfied with my week. Later in the evening, I got in my Ab EMS for a double ab workout. Got to love the doubles!
Happy Weekend!
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