Jan. 8, Starting LIIFT4 Week 3.

January 8, Tuesday - LIIFT4 - Week 3 - Chest & Triceps 50/50 + TCF.

I'm finally getting back to a regular workout from today and it starts with LIIFT4 Week 3's routine for Chest and Triceps with HIIT for the second half.  It boils down to three Supersets, two chest moves, a chest and triceps move, and finally two triceps moves.  All three rounds each.  Joel said to go up in weight for week three, but since I have been away from resistance for almost two weeks, I am keeping it close to my previous weight which is pretty much all I could handle at this point.  The chest moves were standard moves as well as the triceps moves, but the third round on all the sets, I was really feeling the target muscles strain and I know I'm going to feel it tomorrow.  The HIIT today was the killer.  Just three moves over three rounds, but the moves were brutal.  Especially the 60-second move, 180-degree Squat-Jumps.  That is usually a 30-second move, so doing for 60 seconds was exhausting.  Then a speed move for 45 seconds, Soccer Run.  Again, seems harmless, but after the Squat-Jumps, keeping the speed up is very tough. The capper move is Lunge Jumps, always a brutal move.  By the time the third round rolled up, I was breathing really heavy, but I pushed it so I wouldn't drop my rep count.  It was a great workout, and I love the resistance/cardio combo so the calorie burn was at a good level for the short duration of the workout.  The Ab work was also short, but for some reason, I'm always dead after the third round and I really felt the burn.

Of course, I finished off with a good Flow Series.

In the end, I burned a good 713 kcals.  For the shorter workout, the main routine was listed at 37 minutes, but I need to take a little extra time between some of the moves because I have to switch plates on my dumbbells and I can't finish in 30 seconds allotted for rest time.