January 10, Thursday, HY: LIIFT4 - Week 3 - Back and Biceps Circuit + Yoga: Shoulder Care.
2/4 of the week 3 schedule, Back and Biceps. But today, no cardio, just three Quad-Sets done in three rounds each. And of course the Ab component. For all the sets, I thought I was starting out with a light weight, but I could feel stress and heaviness getting to me by the second round. My biceps especially are weaker than they should be. What made it harder was the fact that my triceps were really burning still from the Tuesday workout. Not as much my chest, but I did feel it, but my triceps were really getting those contractions. Since I'm not as concerned about size now, I'm focusing on my form and pace. I'm doing more of an eccentric move, exploding the positive side of each move and slow on the negative side. Trying to get those gains still. I missed the cardio, but it felt like a little vacation.
Something I have been noticing for the past few months is that my flexibility in my shoulders has gone way down. The last time I did X3 Yoga, I felt like I pinched a muscle in my back on the "Wrap" move. So, I went through the yoga catalog and found a routine called "Shoulder Care" and it was only 14 minutes, so I figured it would be good as a workout capper. It really made my stiffness in my shoulders stand out. So, I decided to do this whenever I could fit it in and open up my shoulder again so I can crush that Wrap move when I do Tony's yoga routine again. I felt much looser at the end. So the results were immediate.
In the end, I burned a slight 495 kcals. Only upper body and no cardio, I pretty much expected a sub-500 burn.
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