April 19, Spot Training with Segi, the BEAST.

April 19, 2019, Friday - Body Beast - Build: Chest + ChaLEAN Extreme - Extreme Core Circuit + Push/Pull Challenges + Ankle Strengthening and Rehab.

The last two workouts I did were arm workouts, so I was feeling the need to get in some chest, and the only program that has routines that specifically was Body Beast.  My Chest was up, and I decided to hit my Back next time.  When doing this routine, I usually do it with a workout sheet and keep track of my weights, but today, I just went with feeling and past experience to choose the weights I did.  I still seemed to work out just fine.

Here is the rundown of the routine:

Superset
Incline Fly - 15 reps@7.5x2 kgs/ 12 reps@8.75x2 kgs/ 8 reps@10x2 kgs
Incline Press - 15 reps@12x2 kgs/ 12 reps@14.5x2 kgs/ 8 reps@18.25x2 - 17x2 kgs

This was a good starting set.  I felt good and strong as the rounds came and went.  The first round, 15 reps was actually the toughest because I was still in need to stretch those particular muscles, so the second and third sets actually felt better.  Not as much pressure and strain, but intensity.

Force Set
Chest Press with Rotation - 5 reps x 5 rounds@14.5x2 kgs

The first three rounds were easy, but I was absolutely scorched on the last two.  My pace fell and I couldn't keep up with Segi, but I got through it.

Progressive Set
Incline Press
Up - 15 reps@8.75x2 kgs/ 12 reps@13.25x2 kgs/ 8 reps@15.75x2 kgs
Down - 8 reps@17x2 kgs/ 12 reps@14.5x2 kgs/ 15 reps@10x2 kgs

This set just rocked my world.  My triceps also got a really good workout.

Combo Set
Close Grip Press to Fly
15 reps@7.5x2 kgs/ 12 reps@8.75x2 kgs/ 8 reps@12x2 - 10x2 kgs

This is always a scary set for me before I start, but once I got the feel for it, I was fine.  But this is where I actually thought that 15 reps is a lot.  Here again, my triceps were getting a good workout as well.

MultiSet
Decline Push-Ups - 15 reps
Cobra to Airplane - 30 seconds
Decline Push-Ups - 12 reps
Russian Twist - 30 seconds
Decline Push-Ups - 8 reps

I was fried and burned by the time the last rep rolled around.  But I was happy that I was able to power through all the push-ups.  Previously, I would be too fried and would have to go onto my knees. 

I actually started to do the Shoulder Care Yoga but realized that I didn't have the time, since I was in a time crunch, so I went instead to abs.  I loved doing the Extreme Core Circuit last time, I figured I'd do it again, still with only the 1 kgs hand weights.  Another awesome burn. 

Then I finished out the workout with the Push/Pull Challenges, just the designated rep count due to the lateness of time.

In the end, I burned a good 768 kcals.  Remember, Back is up next.  I'm happy for the weekend.