March 11, Two days in a row of resistance... It's been a long time since I did that!

March 11, 2019, Monday - LIIFT4, Wk7, d2: Legs HIIT 50/50 + Shoulder Care Yoga + TCF.

Two days in a row of LIIFT4, as Joel designed it to be.  I think this is the first time for me to actually do a Day 1 and Day 2 in order at the beginning of a week.  So we'll see how I'm supposed to feel.  Also, Legs is usually at the end of the week, so this is the first time that Legs is so early in the week.  And if things follow suit, this is the last weighted Leg day of the 8-week program.  We'll see what happens with legs next week.  Anyway, here is the rundown of the routine.  Joel is amping things up with this one.  Usually Super Sets, today, we are going with TRIPLE SETS:

Block 1
Front Loaded Squats - 17x2 kgs
Deadlift - 17x2 kgs
Calf Raises (3 positions) - 17x2 kgs

I was feeling the burn in the final round on the Squats. Burny-Burn BURN!  I was a little worried about my back with the 34 kgs on the deadlift, but it was fine.  No problems with this Block, but with the big muscles working I was breathing heavy.

Block 2
Alternating Side Lunges x2 - 10x2 kgs
Pulsing Squats - 25 kgs
Bridge-Ups - 25 kgs

The Side Squats were a double move, so I ended up doing 20 reps each round, one rep on each side made a full rep.  I was a little worried about my right knee so I narrowed my range of motion on the right step out so I got a more direct angle on my knee than an angle that puts pressure on the knee.  I made a mistake on the Pulsing Squat in that I thought I was supposed to do a Sumo Squat, but it was supposed to be a regular squat.  So I made up for it on the next squat move.  Everything was fine.  I used one big weight instead of two dumbbells like Joel said.  If I used two dumbbells, I would be wasting time flipping plates on and off, so I went with one big weight on the Bridge-ups.  Worked like a charm.

Block 3
Goblet Sumo Squat - 25 kgs to 10 kgs
Right Reverse Lunge - 10x2 kgs to Bodyweight
Left Reverse Lunge - 10x2 kgs to Bodyweight

This Block was a problem.  I started to feel a pain in my right knee if the first round starting with the Sumo Squats, and then a sharp pain with the reverse lunges on both sides.  So I made the decision to drop the weight way down.  I also put on a strap brace which helped a little, but the damage was done.  I think I put a little too much pressure on the knee with the heavy weight and a nerve got pinched or something.  The pain was reduced with the lighter weight, but it was still there for the rest of the workout and the rest of the evening.  Going up and down, especially down, stairs brought on the most pain.  But the movement that really hurt was a more lateral rotation in my knee.  We'll have to see tomorrow how bad it really is.

Core Block
Prayer Crunches - 30 seconds
Bicycle Twists - 30 seconds

Today, my obliques were extremely sore so that made the bicycle twists especially difficult.  The Prayer Crunches were just hard from the get-go.  Here again, I was feeling the BURN!

I had to be very careful with the rest of the workout and evening because of my knee.  I didn't extend my stances in the Flow as far as I usually do and I didn't put as much weight on my right as much as possible.

In the end, I burned a good 772 kcals.  A little less than I had expected for a leg workout, but then again I kind of had to turn down the intensity because of my injury.