May 6, 2019, Monday - One-on-One with Tony Horton, Vol. 3, Upper Body X + P90 - Ab Ripper B + Shoulder Care Yoga + Push/Pulls + TCF.
It is a very rare occasion when I miss working out for three days in a row. But one thing after another came up and this is how it ended up. So, getting back into it with some big upper body work.
This is the first time for me to do this routine so here is the setup: There were four circuits consisting of three moves each. Each circuit was done twice. I did 10 to 12 reps on each move. Here are the moves:
Circuit 1-
2 Dog Push-Ups
4 Ball Pike Press
Forearm Plank Triceps Kickbacks
The first move didn't seem that tough, but I ended up only getting 10 reps and I was fried. I think I only got 8 reps in the second round. The second move, since I don't have four balls, I put my hands on my big foam roller and did the move on that. I used only 7.5 kgs for the Kickbacks and that was plenty. With the squeeze at the top, I got a good burn.
Circuit 2-
Caturocker Puch-Ups
Strip Presses (12-8.75-4)
One-Arm Bench Dips
The first move was tough. I only got 8 reps done. For the Stip Presses, I started off with 15 reps for all three weights in the first round, but I was fried in the second round so I only went for 12. I was dying with the light weight at the end. I am nowhere near strong enough to do one arm dips, so I ended up just doing regular dips.
Circuit 3-
3 Ball Burpee
Scarecrow Press
Side Forearm Plank Triceps Rises
On the first move, I used my foam roller and my med ball. I barely made it to 10 reps in the first round and had a solid 10 reps in the second round. On the second move, I tried only 4 kgs and that was light, so I bumped it up to 5 kgs in the second round. That was much tougher. In the final move, I used 7.5 kgs in the first round but that was a little light, so I upped it to 10 kgs and that was tough.
Circuit 4-
Med Ball Side Arm Push-Up
Bent Over Circle Flies
High Bar Band Extension
I was pretty fried by this time so I'm really glad that the last three moves were a little easier than the rest. I did the Push-Ups on my foam roller for both rounds. I used 2 kgs in the first round for the second move and bumped it up to 3 kgs for the second round. That was much tougher. For the final move, I didn't want to use my bar because it would have fallen off, so I just used the doorknob attachment and did it from the mid door instead of high. I still got a huge burn in my triceps, especially the second round.
For my abs, I did the P90 next step up, Ab Ripper B. I thought it would just add 10 reps, but it added 5 moves all at just 10 reps. Easy peasy, or so I thought. By the time I was going through the last few moves, my core was screaming! Very tough for the middle-level routine. I had to tap out of the last couple reps, but I got in all the reps.
Shoulder Care and the Flow were good as usual, no hiccups.
In the end, I burned a good 1005 kcals. A lot for an upper body routine.
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