As far as the calendar is concerned, I haven't posted a workout since April 4. After the Full Body HIIT which was the last routine of LIIFT4, my left ankle swelled up to where I couldn't see the little knubby bone just above my foot. So, I decided to take some time off and stay off my ankle. I elevated it, put cold packs on it for the next four days but the swelling didn't go down. I didn't do any formal routine over those four days, but I did do the Push/Pull Challenges since I would be hanging and there would be zero pressure on my ankle. But I finally ended up going to the hospital on Tuesday. I got it X-rayed and the doc diagnosed the problem as an inflamed Lower Posterior tendon, so not just a run of the mill sprain as I thought. The issue was aggravated by my flat feet. So I had a made-to-fit insole which I would have to pick up on Friday. But the doc taped up the arch and I immediately felt much less pain and all around less pressure. So, I taped my arch up until Friday.
Anyway, on Wednesday, I was feeling really antsy and really wanted to do something, to workout. The only workout that I could really think of was what I did, X3's, The Challenge. Totally upper body and zero pressure on my ankle. It felt great to get back into the strength training again and I was happy that the Push/Pull Challenges up to this point sort of prepared me for this routine. I had already, as far as reps and such are concerned, done this routine once plus. Also, I didn't do the Challenges today because this would basically be a weeks worth of the challenges.
Here is a graphic of the moves involved in The Challenge. Tony says to choose a number for the Push-Ups and Pull-Ups, and although I had been doing those moves everyday since April 1, I didn't go too crazy and kept it within my ability. The numbers I chose were 15 Push-ups and 5 Pull-Ups. And for this routine at this time, those numbers were exactly spot on.
For the Burnout, I did the Parallel Grip Pull-Up and Standard Push-Ups and I did a total of eleven rounds. Man, I was feeling pumped. I felt awesome, but I was also burned out!
I also tried something new today for my abs and went with Hammer and Chisel's Chisel Abs with Autumn Calabrese. This was my first ever routine with Autumn so I was curious to see how she runs a routine. The moves were simple with timed sets. I actually prefer rep count sets because I have a goal to count, as opposed to counting down the time. I realized that if the time is set, time under tension should be even, but I like to keep even numbers. That is just me. Also, it just seemed to me that Autumn was over-explaining the moves a little too much so that kind of threw me. I wasn't overly wowed, but I'll give her another chance on another routine sometime. But the routine did give me the burn I was expecting.
The Shoulder Care Yoga felt great after that burner.
In the end, I burned a good 606 kcals. Not too bad for an upper body workout.
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