March 3, Tennis Rained Out, doing LIIFT4

March 3, 2019, Sunday - LIIFT4, wk6, d2: Back and Biceps HIIT 50/50 + Shoulder Care Yoga + TCF.

As the title states, tennis was rained out today.  I was pretty sedentary today along with my family.  A nice long "Blaaaah" day.  Watching TV, playing games, eating, just lazing around and napping.  But around 6 pm, I started to feel like I needed to do something active.  I was a bit sleepy, but I decided, instead of napping, to get my but off the floor... or couch, and get my workout done and dusted.  So, I got up, changed and came up stairs for some LIIFT4.  I suspected today's calorie burn would be higher because of the HIIT at the end, so I was looking forward to that.

So here is the rundown of the routine.  As usual, each set was done in 3 rounds with 30 second breaks between each round.  For the Core Block, 15 second breaks between each move.  Let's Go:

Block 1

1. Full Rows - 19.5x2 kgs
2. Hammer Curls - 10x2 kgs

I was fresh, so I wanted to go heavier that 17kgs.  I was happy to keep this weight for the whole Block.  10 kgs was ambitious for the Hammer Curls, but I got through it.  My left started to fail at the end.  Right got pumped.

Block 2

1. Reverse Flys - 6.25x2 kgs
2. Full Curls - R1: 10x2 kgs, R2, 3: 8.75x2 kgs

I went up only a little with the flys because I wanted to keep good form and range of motion.  Burned out good.  I tried 10 kgs on the curls in the first set, but it was too much so from the second round, I lowered the weight.  Still almost too heavy, but I got through it.

Block 3

1. Dumbbell Pullovers - 22 kgs
2. Wide Curls - 7.5x2 kgs

I love doing Pullovers.  But I am a little worried that I am able to do 22 kgs when the guys on the crew were using a much lighter weight.  I also did this move on a Swiss Ball to get more range of motion.  My biceps were fried so I had to go down to 7.5 kgs from the first round.  I felt the burn on the last few reps in each round.

HIIT Block

1. Catchers Jump – 60 seconds
2. Wide Mountain Climbers – 45 seconds
3. 180 Squat Jumps – 30 seconds

Catcher Jumps are a good move, but 60 seconds is brutal.  The toughest move for me was the Wide MCs.  I was doing them at a slower pace, but I was toast.  I had to tap out on all three rounds.  The 180's are the easiest move, so I was able to increase my speed and rep count each round by 2 reps, 24-26-28.  I wanted to finish with a blast.

Core Block

1. Dumbell Toe Reachers– 30 seconds (7.5 kgs)
2. Straight Leg Bicycle Twists – 30 seconds

This Block rocked my core.  I did 10 reps the first round, but didn't make it on the second, only 9 reps.  Then I went over time to get to 10 reps on the final round.  I had to take a mid-set break in the second and third rounds.  The last move was also brutal, I had to put my legs down on the last two rounds as well.  Feel the BURN!

I finished off with the Shoulder Care Yoga and the Flow series.

In the end, I burned a big 935 kcals.  Good combo of resistance and cardio for a big burn.