Feb. 28, Starting LIIFT4, Week 6.

February 28, 2019, Thursday - LIIFT4, Week 6, Day 1: Chest and Triceps Circuit + Shoulder Care Yoga + TCF.

Week 6 is up and this is the last week of the "Build It" phase of the program.  After this, there are two weeks of the "Shred It" phase and that is it, FINE'!  So let's get it on.

As always, the Circuit workout is two Quad-Set Blocks.  No HIIT today, just lifting hard.  So here is the rundown.  Remember, each block was done in three rounds after a 30 second rest:

Block 1
Rotating Chest Press - 17x2 kgs
Skull Crushers - 22 kgs
Chest Flys - 14.5x2 kgs
Single Side Cursher (L/R) - 6.25 kgs

There wasn't any pain or discomfort in my hands or wrists today with the heavy weights, so I was happy about that.  I could really feel the muscles activate on the triceps moves.  I'm still having to really focus to activate my chest muscles on the chest moves and not allow my shoulders to bare too much of the weight.  I had to have a little extra break time to arrange the weight plates on my dumbbell.  Also, I think I've said this before, but just in case, on the lifting from the floor moves, I am not on the floor.  I do those moves on a Swiss Ball so I can get more range of motion.

Block 2
Chest Press - 19.5x2 kgs
Triceps Press - 7.5x2 kgs
Decline Press - 17x2 kgs
Triceps Kickbacks - 7.5x2 kgs

I felt good, so I went up in weight for the Chest presses, but came back down for the Decline Presses.  Also, I did the Decline Presses on the floor so I could get my butt up and active (as much as possible) my lower chest area.  I'm still not really that bridge move qualifies as a decline if compared to being on the declined bench.  7.5 kgs for the Triceps Press looks light, but it was killer in the later rounds.

Burnout
Wide Push-ups - 30 seconds
Triceps Push-ups - 30 seconds

For the first moved, I averaged 10 reps.  I started on my feet, but had to sink to my knees part way through.  I dropped to my knees half way through the second round, and third round was all knees.  As for the second move, it was all on my knees.  I averaged 9 reps for this one.  My body was thrashed, thoroughly.  I'm just wondering how sore I'm going to be in the following days.

I finished out the workout in normal fashion, with my Shoulder Care Yoga.  I was a little tight today since I hadn't done it for about a week.  And finally The Flow series.  I Still got it.

In the end, I burned a good 675 kcals.  Good for a resistance routine.