2-20-18 (Tuesday) HY: ChaLEAN Extreme - Lean Circuit 2 + Anabolic Stretch + TCF + Ab EMS.

2-20-18 (Tuesday) HY: ChaLEAN Extreme - Lean Circuit 2 + Anabolic Stretch + TCF + Ab EMS.

I was able to start my workout a little early today so I could really lean into it (pun intended).  The target muscles today were Shoulders: Anterior, Mid, and Dorsal, and the Upper Back.  All four sets of Pull-Ups had the added 12 kgs.  The variations were Wide Front (6 reps), 5-Grip (5x3), Close Front (8 reps), and Parallel Grip (10 reps).  The rep count on the first two sets were the same as last time, but the last two sets, I was able to add two reps to both variations.  All with the extra load.  I was very happy about that.  Especially on the last set, the Parallel Grip.  I finally got to double-digit reps.  I was struggling in the Single-Digit range and wanted to get into double-digits for a while.  Got It!  During the regular routine, I kept the weight the same on most moves.  I tried to up the weight on move 3. Single Hamstring Curls, with Lateral Raise to 8.75kgs.  I was able to get through the reps, but my form, especially on the last rep was sketchy.  Range of motion was also an issue.  So, on the next Shoulder move, I went back to the regular weight of 7.5kgs.  At that weight, I was able to keep good form and still feel the burn.  I was able to up the weight on the last move, 9. Squat with Double-Arm Anterior Delt Lift.  Last time, 6.25kgs was just too heavy, so I quickly switched out for 5kgs.  But this time, I was able to handle 6.25kgs, and keep good form, a good pace, and range of motion.  I didn't do an additional ab routine because my abs were burned out by moves in this routine, like move 6. Plank with Single Arm Row.  I could feel my core getting the burn, along with every other part of my body.  I felt stronger today, so I was happy to up the weights where I could.

I did a full course of Anabolic Stretching on the target muscles.  I think I'm getting a hand of it.  All five sets of 30 seconds with 20 second breaks.  I could feel the stretch a little better this time around.  I finished off with a Flow series, and then got my EMS in later in the evening.

In the end, I burned a modest 700+ kcals.  I was hoping for more, but it was a little chilly in my room. But the target muscles were burning up good today.