December 18, Tuesday, HY: LIIFT 4 - Back and Biceps 50/50 + Quad-Challenge + TCF.
Today, I worked on Back and Biceps. The last time, my biceps were aching for almost a week. So I was a little nervous at how my body would react to this time around. But this routine was set up a little different. Actually, it was very different. Three sets of Super-Sets of three rounds each. The first set was Back-Back, the second set was Back-Biceps, and the last set was Biceps-Biceps. To be honest, if I'm going to work two muscle groups, I'd rather spread them out instead of concentrate on them one at a time. Honestly, I didn't get as much of a burn as I was thinking I would, but I got a good pump. The HIIT was not too bad for the first two rounds. But the third round was brutal. That got my heart rate UP! It was a good combo of moves and my legs were on fire after that 180-degree squat jump move in the third round.
The Quad-Challenges are getting up there in the rep count, but I'm still knocking them out in single sets, but if the burn I'm feeling is any indication, I'll be breaking the reps up into at least two sets soon on the Pike-Ups and Pull-Ups. I'm still going strong on the Push-Ups and Burpees! But I think I'm going to have to start modifying on the Pull-Ups because my left Latisumus Dorsi seems to be injured. I can't do a clean Pull-Up, so I have to have the support of the floor when I come down, and then a little help going up. So I'm doing more of an eccentric Pull-Up than a regular Pull-Up. But I did Chin-Ups with a lot less pain and no floor tapping.
Finished off with a good Flow series.
In the end, I burned a respectable 785 kcals. That is a good number for today's workout. I'm wondering how much soreness I'll have in the next couple of days.
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