Feb. 5 Starting Week 5 of LIIFT4.

February 5, 2019, Tuesday - LIIFT4 - Week 5, Chest and Triceps 50/50 + Shoulder Care Yoga + TCF.

I got started a little late today because I took my daughter shopping for a protective sheet for her new iPhone XR right after getting back from work.  She is a proud new owner of a new iPhone XR and she couldn't wait any longer.  So I didn't get started with my workout until after 7:30 pm.  So I was glad that this was as long as it is.

Anyway, here is a rundown of today's main routine:

Set 1
Chest Flys, 12 kgs
Triceps Presses, 12 kgs

On the first round I felt some strain in my shoulders but in the following rounds I worked it out.  The burn came on the last two reps in the first round, then got earlier and earlier in the following rounds.  Those 12 kgs got tough.

Set 2
Rotating Presses, 17 kgs
Skull Crushers, 8.75 kgs

17 kgs for the press move was fine in the first round but like the first set, the burn set in earlier and earlier.  The Skull Crushers were tough from the outset.  But working at a slow pace, I was able to grind through it.

Set 3
Chest Press, 19.5 kgs
Triceps Kickbacks, 8.75 kgs

I failed right at the end of the final round, I couldn't have gone any longer.  I'm right where I should be with regard to weights.  The Kickbacks were tough right from the start and just got tougher, but I was glad for the little breaks between moves. It gave me a chance to recover a bit.

HIIT Set
Single-Leg Plyo-Jump, 30-sec. X2
2x2 Mountain Climbers, 45-sec.
High Knee Sprint, 30-sec.

The final round on the first move brought the pain.  I almost got that cramping feeling, I could feel it was ready to come, right in my hamstrings.  Those double version Mountain Climbers were tough.  Round 1, I took at a slow pace for the whole time, the second round I picked up the pace and made it 2/3, then I finished out the last third after a short break and rewind.  The final round was a struggle. This is the hardest move of the bunch.  Absolutely crushed me.

Core Set
Dumbbell Toe Reaches, 10 kgs
Straight Leg Windshield Wipers

I felt the cramp coming along in the final round and that 10 kgs felt like a ton.  I was able to stay consistent with the pace and range of motion on the final move.  Crushed my obliques.

After three days, it was good to get back to the Shoulder Care.  I can't do that again.  I need to do it at least 5 times a week to really open up my shoulders. But today felt great!  And of course the capper, my flow series.

In the end, I burned a good 664 kcals.