Feb. 7 Time for the dreaded QUAD SETS!

February 7, 2019, Thursday - LIIFT4 - Week 5, Back and Biceps Circuit + Shoulder Care Yoga + TCF.

I always look forward to Back and Biceps day up until I realize that it is Quad-set time.  Today was no different.  I dread the Quad-set.  However, after doing them today, it wasn't that bad.  I am getting used to the deep burn and of course, you got to love the PUMP!  And, this time, I actually went up in weight for most of the rounds.  In the second set, I went up in weight for the first round, but had to drop back to the previous weight in the last two rounds.  But let's see how it went.  Here is the blow-by-blow of the routine (all the weighted rounds consisted of 10 reps, even in the Burnout):

Set 1
Traditional Rows - 17, 17, 17kgs
Bottom Curls - 8.75, 8.75, 8.75kgs
Reverse Flys - 6.25, 6.25, 6.25kgs
Top Curls - 8.75, 8.75, 8.75kgs

This set took a bit longer than the video because I had to switch plates on my adjustable dumbbells twice, first, from the Bottom Curl's weight to the Reverse Flys weight, then back to the Top Curls weight.  I only have two sets of adjustable dumbbells so the lighter set had to be switched each time.  I don't have that size of safety clip like I do for my heavy dumbbells so I have to screw the stopper off and on each time I change plates.   The 8.75kgs is up 1.25kgs from last time, and that small weight makes a huge difference.  The final round was BRUTAL!!!

Set 2Pullovers - 17, 19.5, 22kgsHammer Curls - 8.75, 7.5, 7.5kgsWide Rows - 12, 12, 12kgsWide Curls - 8.75, 7.5, 7.5kgs

Here, you can see the drop in weight in the second round to 7.5kgs.  My right arm probably could have kept with the 8.75kgs through the second round, but definitely not the left.  So I made the switch.  The second round was definitely easier, but I barely got the last few up in the final round on my left.  I was gutting it out for my right.  Then, to go back a bit, I was feeling good on the Pullovers and probably could have gone even heavier than the 22kgs.  The Wide Rows weight seems a bit low, and it is, but the reason for that is that I was protecting my shoulders.  I thought it was over, but I forgot about the Burnout.

Burnout Set
Back Extensions - 30 seconds (around 12 reps each round)
Biceps Curls - 30 seconds, 10 reps each round, 7.5kgs for all.
Yep, this burned out my arms and my back was on the verge of the pinch cramp.  No break is brutal.

Core Set
Straight Leg Bicycle Twists - 30 seconds x3
Low Plank to Sphinx Rockers - 30 seconds x3
These core moves don't seem like much, but I always get a good burn by the time the final round.  Today was no different. Burny burn burn!
After the routine ended, I was ready for Shoulder Care.  I think I am ready to go it on my own next time.  I know what I like, I know what works, and I know what doesn't.  So, I can tailor the shoulder stretch to maximize my time.  Today was extra painful because of Tuesdays workout on my chest.  But it was a good pain so I could stretch my chest out as well.   I capped my workout with a good Flow Series.

In the end, I burned a good 539 kcals.  Hoping for a Friday Yoga day.