May 29, 2019, Wednesday - Sagi's BOD Exclusive - Back and Shoulders + ChaLEAN Extreme - Extreme Abs + Shoulder Care Yoga + TCF.
This is a new set of routines for me. Since I started using the Beachbody on Demand, I have mostly done programs I already have. With the exception of LIIFT4 and Shoulder Care Yoga, I have everything I've done. This was another venture outside my known world. These workouts are only on BOD so I was excited to give it a try. As the video started, I was a little disappointed because I realized that Sagi was planning to use a machine in the routines. So I was forced to rip up some sort of system to copy the movements. I was actually pretty happy with the results of my ingenuity. There was no worksheet so I didn't keep a written record of my weight and reps, but here are the moves. Each set was done for three rounds with increasing weight and decreasing reps:
Super Set 1:
Close-Grip Chin-Ups: 10 - 10 - 10 (5-3-2)
Kneeling Lat Pull: 15 - 12- 10 Green Band
Single Set 2:
Squat with Cable Row: 15 - 12 - 10 Green Band
Plus Drop set, 8 Reps in four quick rounds.
Single Set 3:
One-Arm T-Bar Row: Right - 10 - 12 - 14.5
Left - 10 - 12 - 14.5
Drop set 6 reps and 2 rounds. 17 - 14.5
Force Set 4:
Military Press: 7 reps, 7 rounds - 12 kgs
Super Set Set 5:
Wide Grip Upright Row: 7.5 - 8.75 - 10
Lateral Raise with Cable: 10 Reps/Rnd, Black, and Blue bands
Set 6:
Posterior Delts Cable Fly: 15 - 12 - 10,
Black - Black/Blue - Black/Blue/Red
It was a cool workout with a bunch of fun new ways to use the resistance bands. Something I plan on doing more of in the future. Definitely a Body Beast style of routine.
I felt good, so I went back to Chalene's Extreme Abs. I still had to tap out and was unable to finish the routine without breaks. But I plan to work my way back to the point where I can do the whole routine without a break. Crushed the Stretch and Flow.
In the end, I burned a good 723 kcals. Pretty average burn for an upper body routine.
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