Feb. 11, Monday - LIIFT4 Shoulders

February 11, 2019, Monday - LIIFT4: Week 5, Day 3 - Shoulders LIIFT Intervals + Shoulder Care Yoga + TCF.

Today was a national holiday so I was able to do a workout today.  It is rare for me to be able to workout on a Monday, so I took advantage.  It did pose a small problem for me because I would be forced to do two resistance workouts on consecutive days, then have a tennis day on Wednesday.  I wonder how that will be. 

Anyway, here is my workout roundup:


Set 1
Upright Rows - 14.5kgs x3
Shoulder Press - 17 kgs x3
Single Let Plyo Lunges - 15 seconds each leg for a 30 second total.

Actually, on the Upright Rows, the first round was the toughest.  Once I got warmed up and my muscles woke up, the later rounds were a little easier.  The Shoulder Presses were tough and I hit failure on the last set because I had to take a mid-set break at 8 reps, then finish out the set.

Set 2
Front Raises - 6.25kgs x3
Lateral Raises - 6.25kgs x3
180 degree Squat Jumps - 24 reps, 26, reps, 28 reps in 30 seconds

Here again, the third set was brutal.  I had to really gut it out to the end.  But I pushed it hard on the cardio move.  I was able to progressively speed up each round and get a couple more reps each time.

Set 3
Shoulder Flys - 6.25 kgs, 5 kgs, 5 kgs.
Y Raises - 6.25 kgs, 5 kgs, 5 kgs.
Twisted Mountain Climbers - Averaged 12 double reps in 30 seconds

This was the toughest.  I was only able to do the first round with the heavy weight, then I had to drop because I was just swinging the dumbbell up on the last reps of the weighted moves.  The cardio move is a lot tougher than it seemed because it combines core and cardio.  I had to pace myself and stick with it.  I could have blasted the beginning, but then I couldn't have lasted the full time.

Core Set
Dumbbell Drivers - 5 kgs x3, 10 reps in 30 seconds
Prayer Crunches - Averaged 12 reps in 30 seconds

Got a good burn and I was feeling the pull in the last round, for sure.

The Shoulder Care Yoga was very helpful this time around.  I really wanted to keep my shoulders open after this routine.

In the end, I burned a good and surprising 839 kcals.  See! That combo of Resistance and Cardio is potent in burning calories.