April 21, Ankle Rehab before my regular workout

April 21, 2019, Sunday - Ankle strengthening and Stretch + Body Beast - Bulk: Back + Beast Abs + Push/Pull Challenges + Shoulder Care Yoga + TCF.

In the afternoon, I was taking some time to strengthen my ankle and test its range of motion.  I was also doing some lower back stretches and bridge work to test my ankle mobility.  It looked pretty good and felt a lot better than before.  When I used to do the Bridge move, as I lifted my butt, my feet, which were about shoulder width apart on the floor,  would be forced toward each other.  So my feet to knees would end up in a "V" shape.  But now, I was able to do bridges and have my feet stay shoulder width apart.  HAPPY!

Anyway, I promised I would work on my Back today and so I did.  Back with Segi and Bulk Back.  So here is the rundown of the routine:

Super Set
Pull-Over - 15r@17 kgs/ 12r@19.5 kgs/ 8r@25 kgs - 22 kgs
Pull-up - 10r/ 10r/ 7r-3r

The Pull-Overs were fine, the first two sets of pull-ups were also fine, but I had to tap out at 7 on the third set.  But I got through it.

Progressive Set
Reverse Grip Row - 15r@12x2 kgs/ 12r@14.5x2 kgs/ 8r@17x2 kgs - & Down

This was probably the roughest move of the routine.  I had to really work on that heavy weight.  I had to really push it.

Force Set
One-Arm Row - 5x5r@14.5 kgs Left first, then Right

Again, the first three sets were easy, but the fourth and fifth, brutal stuff.

Single Set
Deadlift - 15r@10x2 kgs/ 12r@12x2 kgs/ 8r@15.75x2 kgs - 14.5x2 kgs

I have to watch my back on this one.  I felt a little dangerous tweek when I was lifting earlier.

Super Set
Reverse Fly - 15r@6.25x2 kgs/ 12r@7.5x2 kgs
Plank Rotation - 12r@6.25x2 kgs/ 12r@7.5x2 kgs

I had to really push to get this one finished.  Those last few reps in the second set were just really tough.  But I crushed it.

Then I went to Beast Abs Classic, and it was the same routine I have on disk, so I changed to Beast Abs.  This was different than the Classic routine so I was wanting to try it.  I didn't last 20 seconds into the first move.  I don't have a rundown of this routine, but suffice it to say that I was burned out at the end.

I was thinking to claim to do the challenges integrated into the workout, but then I decided to just do it.  The numbers for Push-up was 41 reps which I crushed and then almost collapsed.  Talk about Burnout.  The Pull-Ups were very tough.  The set rep was 6-4-1.  I could handle only 3r but I got the other set done fine.

Then I decided to try the Flow.  I had been hesitant to do it because I had just done 30 reps.  And I was right, I was fried.  I could only do 3 reps.  I finished the 3, then hammered out the stated numbers the rest of the way.  The push-ups were good.  Crushed the set number which was 41 reps. 

I wanted to try the Flow series and I went for it.  It was a good Flow.  But I was still cautious about going on one foot.  But I got through it without a hitch.

In the end, I burned a good 981 kcals.  Awesome for an upper body workout.