Still just working on upper body and probably will be for a while, while I'm healing. Today, I'm free because I don't have the regular night class so I have a lot of time to workout. So, I went with a new one that is targeting arms and shoulders. I was looking at the Beachbody on Demand catalog of workouts and found this beauty in a new set for me, the ONE on ONE with Tony Horton series. I have the 10-minute Trainer One on One routines, but this is my first full-length workout. This is a little different in that it actually is set up like LIIFT4. There are four circuit Supersets done three times. Tony's rep count was all over the place depending on the move, but I kept my rep count at 10 reps per set. Here is a rundown of the routine:
Circuit 1
Pike Press - 10 reps
Alternating Arnold Press - 17x2 kgs
The first two rounds were fine, but I had to take breaks in the third round during the Arnold Press. I needed a little cheat push to get the weight up on the last few reps.
Circuit 2
Posterior Rear Delt Flies - 3x2 kgs/4x2 kgs 2x
Seated Bent Over V Flies - 5x2 kgs
3 kgs was too light for the delt flies on the first move in the first round, so I went up one kg after that. My right shoulder has some pain in it a certain angle, and the angle of the second move was the pain angle. I tried heavier weights, but the pain was too much. So I went down to 5 kgs and I was able to keep form and reduce the pain while still getting a good burn.
Circuit 3
Biceps Curls - 12x2 kgs
Skull Crushers - 22 kgs
Same as circuit 1, the first two rounds were fine, but I could tell the final round would be a burner, and it was. It came with mid-set breaks and some cheat body English. I wanted to go up in weight for the Skull Crushers, but I just didn't have enough plates, so I went as heavy as possible without taking the time to move plates around.
Circuit 4
Crazy Eights 10x2 kgs/8.75x2 kgs 2x
Alternating Triceps Kickbacks - 10x2 kgs/8.75x2 kgs 2x
My arms were fried. So I went down right from the get go. But it wasn't enough, so from the second set, I nudged the weight down a bit more and that was a good move for the 8's, but I could have stayed at the original weight on the Kickbacks.
My Arms were FRIED!!! So, I was thinking to take a break from the Push/Pull today, but I was curious, because Push-Ups are supposed to be a chest move and Pull-Ups are a back move. Did I have it in me to do them or was I too fried? I was actually surprised to discover that I was able to do the Pushing and Pulling. But I didn't go over the stated number of reps for today. Plus, I was pretty sore from yesterday's pushing and pulling.
For abs, I went back to an oldie but goodie. Ab Burner. I was surprised to find that it was tougher than before. I actually had to tap out and release the tension a few times before the mid-routine stretch at about the 8-minute mark. I got a good burn where it counted.
The Shoulder Care felt especially good today.
In the end, I burned a good 700 kcals. Awesome work today.
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