March 5, More LIIFT4.

March 5, 2019, Tuesday - LIIFT4, Wk6, D3: Shoulder Intervals + Shoulder Care Yoga + TCF.

Today was a normal day for working out.  As scheduled routine at the regular time.  Here is a rundown of the routine, Shoulder Intervals:

Block 1
Shoulder Press - 17x2 kgs
Upright Row - 14.5x2 kgs
High Knee Run - 30 seconds

I went with the heavy weights today.  17kgs is still not my max, and the first round was almost struggle free, but it was about to get real.  Same thing for the Upright Row.  I started to really feel it at the end of the second round, but the third round was a struggle.  I had to take a mid-round break and the last few reps on the Press, I needed a little help from a leg bounce.  Unfortunately, my form fell apart and I started to arch my back as well.

Block 2
Front Raises - 6.25x2 kgs
Lateral Raises - 6.25x2 kgs
Speed Skaters - 30 seconds

I went up in weight here also from 5 kgs.  Both raises were tough and I needed to bend my elbows a lot on the third round.  Speed Skaters were good, but I was modifying a bit to protect my right knee which has been a little gimpy as of late.

Block 3
Y Raises - 6.25x2 kgs
Swimmers - R1: 2x2 kgs, R2,3: 3x2 kgs
180 Squat Jumps - 30 seconds

The Y's were a struggle all the way through, but my second wind carried me through.  Because my shoulders were fried, I started the Swimmers light, but felt a bit to light in the first round so I upped the weight for the 2nd and 3rd rounds... OUCH!  The Squat Jumps were good and I got energized by them so I pushed it hard all the way to the end.

Core Block
Dumbbell Extensions - 30 seconds
Scissor Kicks - 30 seconds

My abs were burning bad during this round, especially the later rounds.  I really felt it.

I finished out the routine with the Shoulder Care Yoga and my Flow.

In the end, I burned a good 659 kcals.  Below average burn for an upper body workout.