April 16, Another ONE on ONE for the arms, JUST ARMS.

April 16, 2019, Tuesday - ONE on ONE with Tony Horton, Vol. 1: Just Arms + ChaLEAN Extreme - Extreme Core Circuit + Push/Pull Challenges + Ab Hang + Shoulder Care Yoga.

Well, my ankle is feeling a lot better, but since last Thursday I have just been really busy and things would come up just before my workout time so I wasn't able to workout on even Sunday, and for the life of me, I can't remember what I did as I type this.  Oh Well...

I'm still keeping up with the Push/Pull Challenges, and in fact, I believe it was Saturday night, I did a triple of the challenges.  That means I did the designated number of reps for that day three times.  And I do remember getting a pretty good pump.  On the other days, I did them just once.

Today, I went back to the upper body and specifically arms, and more specifically, for this routine called "Just Arms" I worked on Biceps, Triceps, and for the first time ever, Tony focused on Forearms.  The forearms are one of the most neglected muscle group in all the programs I've done.  Probably because they feel they don't need focused work because just holding the dumbbells or hanging from a pull-up bar is enough forearm work.  So it was nice to see the focus on them here.  So here is the rundown of the routine and each circuit was done twice:

Circuit 1
Sitting Bicep Curl - 12x2 kgs
Forearm Curl - 3x2 kgs/4x2 kgs
Lying Tricep Extension - 12x2 kgs

Only two sets seemed a bit incomplete.  I think I was conditioned to do 3 sets by LIIFT4, but if I did one more set, I think I would have hit total failure.  I think I crushed each move, rep, and set.

Circuit 2
Incline Biceps Curl - 8.75x2 kgs
Reverse Forearm Curl - 4x2 kgs
Single Arm Tricep Kickback - 8.75x2 kgs

On the first move, I actually had 10 kgs in my hand, but on the first rep, I knew it was too much, so I switched it out for the above weight.  The Biceps focus was tough, but it also gave me a good stretch.  I wanted to go heavier on the Kickbacks, but I didn't want to waste the time switching in and out plates between moves.  So I went a little slower on the reps to get long TUT.

Circuit 3
Bicep 21's (7 low, 7 high, 7 full ) - 8.75x2 kgs/7.5x2 kgs
3-Way Forearm ( 10 x 4 ) - 4x2 kgs
Side Tri Rise - 15x2 reps

My arms were just fried at this point and I had to lower the weight for the second round.  I started to get a good flex pump in my forearms with that triple combo forearm move.  It was cool to see the Side TR again, I haven't done it since P90X? for sure.

Burnout CircuitCrazy 8's ( 8 x 4 ) - 7.5x2 kgs
Back Forearm Curl - 4x2 kgs
Hammer Curl - 7.5x2 kgs
Tricep Throw - 12x2 kgs

In the final set, Tony only did the Crazy 8's twice, but I did all four moves twice, just because I didn't want to be uneven.  I'm not sure why Tony did the Hammer Curls, and it seemed like an afterthought, but since he did it, I did it... TWICE.

For abs, I went to another good one from Chalene.  I only used 1 kg hand weights, but it was good to get the burn in Extreme Core Circuit.  I didn't go way down into the easy position from the start, and everything seemed to work well, I was getting the burn I wanted, but what took me by surprise was the soreness the next day.  Man, I was sore.  My abs were the sorest part of my body the next day.  So I was like, Whoa! I'll have to get that one again.  But while I was feeling good, I added some extra ab stuff with my suspension arm straps, hanging from my bar.

Finishing off with my lovely Shoulder Care Yoga.  Opening up my shoulders.

In the end, I burned a good 794 kcals.  Back to an hour long main routine with Tony but only because I added some sets and reps or else this routine was just about 55 minutes long.