March 21, Starting final week (8) of LIIFT4.

March 21, 2019, Thursday - LIIFT4, Week 8, Day 1 - Chest and Back Circuit + Shoulder Care Yoga + TCF.

Block 1
Rotating Chest Press - 19.5x2 kgs
Decline Press - 19.5x2 kgs
Dumbbell Pullover - 22 kgs
Wide Row - 12x2 kgs

I upped the weight on the first two moves, but kept the same weight on the third move, and then lowered the weight by .5 kgs on the last move.  Odd weights, but I had to do it that way to keep the Block moving, or I would have had to really switch plates after every move and I just didn't want to take the time to do that.  So, this block was good, but not a killer.  I did try to active the target muscles a lot more, though. 

Block 2
Chest Press - 19.5x2 kgs (upped 1.25 kgs)
Flys - 17x2 kgs (upped 2.5 kgs)
Dumbbell Rows - 17x2 kgs (same)
Reverse Flys - 7.5x2 kgs (upped 1.25 kgs)

This block was tough with almost all the weights raised over last time in week seven.  The first round was the toughest because once I got warmed up, I was able to do the moves well.  But I was close to failure in the last round.

Burnout
Push-Ups - 30 seconds
Back Extensions - 30 seconds
Wide Push-Ups - 30 seconds

I was able to do get through the first three-and-a-half Push-Up moves on my toes, but in the last move of the second round, I was spent.  I had to go to my knees to finish it out.  But I got back on my toes in the final round.  I kept moving, but at a slower pace.  The back ext. was no problem except for my range of motion.  I just can't get my knees high off the ground at all.

Core Block
Dumbbell Prayer Crunch - 30 seconds
Floor to Ceiling Leg Lifts - 30 seconds

I got through all the rounds, but I was dying in the final round.  I mean seriously tripping out from the strain.   Very tough!

In the end, I burned a good 588 kcals.  I was in sort of a time crunch so no Shoulder Care today.