3-30-16 HY: T25-Alpha: Speed 1.0 + 0-6 Abs-P2: L14 + Splits + TCF.
Was planning a relaxed day, but it got busy really fast and ended up facing a huge time crunch. But the good news is that I was able to get my full workout in with no cuts.
I knew today was Cardio Day so Speed 1.0 was up. I had done this as a Straight 25 before, so I was confident I could do it again. Well, I did do Straight 25, but it wasn't easy. The long moves just thrashed my arches, and the pain was really causing me heavy discomfort. Again, I was so thankful for the stretch moves that offered some relief from the pain during the routine. There are a lot of jumping and hopping moves in this routine that my arches are bound to feel it every time. So it ends up being not only a stamina workout, but a will power workout as well.
Level 14 is holding true at brutal mode. The groan and moan slipped out in the third round today. I tried really hard to keep perfect form and breathe steady, but I ended up with a quick hold of breath as I began to raise my legs in the latter reps of round 3 and 4. Just BRUTAL!
Splits were good today, maintaining a good low mark. Just waiting till I get used to it and then push lower. Flow was on Par.
In the end, I torched a good 750+kcals.
I had to rush through my shower and prep, and I made it to work with a narrow 4 minutes to spare. WHEW!!!
Thursday, March 31, 2016
Wednesday, March 30, 2016
3-29-16 HY: P90X-Core Synergistics + 0-6 Abs-P2: L14 + Splits + TCF.
3-29-16 HY: P90X-Core Synergistics + 0-6 Abs-P2: L14 + Splits + TCF.
Today was a very sad day in our home. We brought our first-born to the airport to take off to begin his college career. I'm very excited for him, but seeing him fly away was one of the hardest views I've ever had to endure. When we got home, one less in the house, I was the most unmotivated to do anything ever... I texted with family and friends, watched some TV, etc. Finally, I got tired of feeling like a blah, and decided to throw myself into a workout to get my mind clear for a while. Worked like a charm!
Today was a resistance day so I went with Core Synergistics. Body weight moves mostly, but got a great burn. All the moves were solid, but the moves that I was happy to improve on were Prison Cell Push Ups, and Plank to Chataranga Run. The push up move, I was never able to do more than 10 reps, but today, I pumped out 12. And I was never able to finish the run move without a break. Today, I blew it out of the water. The big difference was that I was actually holding myself up instead of just propping myself up on the low run. Distance to the ground was the same, but I wasn't putting full weight down. I got a huge burn today, but not so much a pump. But the endorphins were flowing and I didn't feel down after my workout! I just took my time and did each move fully. My glutes and hamstrings were quite sore today, but after getting started, I felt really good. My core got a serious workout today. So much so that I considered not doing an abs workout today.
But in the end, I had the time, so why not go for the whole pie! I ended up dong 0-6 abs L14. But the groaning and shouting. My core and abs were really tired, so with L14, the groaning started from the end of set three. But I also upped my rep count to 20, up from 18. Huge BURN!
The Splits were really good. Getting low to the mark was much faster than usual. The Flow was as usual, too. Smooth and clean.
In the end, I torched a big 1080+kcals. Exercise, the best medicine for acute depression. I'm feeling so much better... but still sad.
Today was a very sad day in our home. We brought our first-born to the airport to take off to begin his college career. I'm very excited for him, but seeing him fly away was one of the hardest views I've ever had to endure. When we got home, one less in the house, I was the most unmotivated to do anything ever... I texted with family and friends, watched some TV, etc. Finally, I got tired of feeling like a blah, and decided to throw myself into a workout to get my mind clear for a while. Worked like a charm!
Today was a resistance day so I went with Core Synergistics. Body weight moves mostly, but got a great burn. All the moves were solid, but the moves that I was happy to improve on were Prison Cell Push Ups, and Plank to Chataranga Run. The push up move, I was never able to do more than 10 reps, but today, I pumped out 12. And I was never able to finish the run move without a break. Today, I blew it out of the water. The big difference was that I was actually holding myself up instead of just propping myself up on the low run. Distance to the ground was the same, but I wasn't putting full weight down. I got a huge burn today, but not so much a pump. But the endorphins were flowing and I didn't feel down after my workout! I just took my time and did each move fully. My glutes and hamstrings were quite sore today, but after getting started, I felt really good. My core got a serious workout today. So much so that I considered not doing an abs workout today.
But in the end, I had the time, so why not go for the whole pie! I ended up dong 0-6 abs L14. But the groaning and shouting. My core and abs were really tired, so with L14, the groaning started from the end of set three. But I also upped my rep count to 20, up from 18. Huge BURN!
The Splits were really good. Getting low to the mark was much faster than usual. The Flow was as usual, too. Smooth and clean.
In the end, I torched a big 1080+kcals. Exercise, the best medicine for acute depression. I'm feeling so much better... but still sad.
Monday, March 28, 2016
3-28-16 HY: T25- Alpha: Cardio + 0-6 Abs-P2: L14 + Splits + TCF + Basketball.
3-28-16 HY: T25- Alpha: Cardio + 0-6 Abs-P2: L14 + Splits + TCF + Basketball.
Last day for my son to be at home so we had things planned for the evening to I had to get my workout done in the morning. So had a lovely ShakeO for breakfast, then went to it. I was extremely nervous about today's cardio because my legs and glutes were quite sore. Walking up and down stairs, and just bending over to pick things up off the ground is extremely slow. But another battle of wills ensued. My will to finish vs. My will to wimp out. Finish won BIG TIME!
FINALLY, I got a Straight 25 on Alpha: Cardio!!! It is the first time since I started doing T25 again back in February. I powered through the first two progressions, and my arches were staying strong, but on the final progression before the first Burnout, the arch pain was hitting the fan. When I got to the Burnout and the first move was Basic Jacks, My arches were killing me. I came close to stopping, but then, it seemed like that progress meter started moving faster and the pain started to diminish, so I kept on going. Main hurdle cleared! The second half was good, but on the Agility progression, my arches started to cry out again, but being so close to the end, I knew I wasn't going to stop. And a Straight 25 was born.
I moved right into Abs and my goal was to moan and groan less in the fourth set, and to keep my lower back down as much as possible on the leg lifts. I did moan and groan less, but keeping my lower back on the ground was still tough. I did make improvements though. The plank is not that difficult anymore, so I am surprised. But the leg lifts is a killer move, especially with the weight low over head. NO CHEATING!
Splits were fine, I was able to get low to my mark, and the Flow was on par.
After my outing with my kids, my daughter wanted to play some basketball, so I lumbered out to the yard and played some B-Ball. Picking up the ball was a task, and defending was even more brutal. Luckily, it got dark fast or I wouldn't have made it. We play for about 20 minutes, but that was more than enough.
In the end (not including B-Ball), I torched a good 777kcals. Better than I thought.
Last day for my son to be at home so we had things planned for the evening to I had to get my workout done in the morning. So had a lovely ShakeO for breakfast, then went to it. I was extremely nervous about today's cardio because my legs and glutes were quite sore. Walking up and down stairs, and just bending over to pick things up off the ground is extremely slow. But another battle of wills ensued. My will to finish vs. My will to wimp out. Finish won BIG TIME!
FINALLY, I got a Straight 25 on Alpha: Cardio!!! It is the first time since I started doing T25 again back in February. I powered through the first two progressions, and my arches were staying strong, but on the final progression before the first Burnout, the arch pain was hitting the fan. When I got to the Burnout and the first move was Basic Jacks, My arches were killing me. I came close to stopping, but then, it seemed like that progress meter started moving faster and the pain started to diminish, so I kept on going. Main hurdle cleared! The second half was good, but on the Agility progression, my arches started to cry out again, but being so close to the end, I knew I wasn't going to stop. And a Straight 25 was born.
I moved right into Abs and my goal was to moan and groan less in the fourth set, and to keep my lower back down as much as possible on the leg lifts. I did moan and groan less, but keeping my lower back on the ground was still tough. I did make improvements though. The plank is not that difficult anymore, so I am surprised. But the leg lifts is a killer move, especially with the weight low over head. NO CHEATING!
Splits were fine, I was able to get low to my mark, and the Flow was on par.
After my outing with my kids, my daughter wanted to play some basketball, so I lumbered out to the yard and played some B-Ball. Picking up the ball was a task, and defending was even more brutal. Luckily, it got dark fast or I wouldn't have made it. We play for about 20 minutes, but that was more than enough.
In the end (not including B-Ball), I torched a good 777kcals. Better than I thought.
3-27-16 HY: P90X-Legs & Back + 0-6 Abs- P2: L14 + Splits + TCF + Football.
3-27-16 HY: P90X-Legs & Back + 0-6 Abs- P2: L14 + Splits + TCF + Football.
The day started off slowly, but quickly got busy. I was finally able to begin my workout around 4pm. I was not looking forward to today routine because it is my P90X Nemesis routine, Legs & Back. Also, since my left glute and hamstring are still tight, I was afraid of aggravating it more. Plus, my right front hip flexor is just starting to feel better and I didn't want to aggravate that. Yeah, I'm just falling apart at the seams.
There are only a few weighted moves in the routine so I decided to keep the weights the same as the previous run through of this routine. Which, by the way, were all 10kgs except for the last weighted move, Calf Raises, for which I used 19.5kgs. I did all the prescribed reps. The only moves that didn't have a set number of reps were the Pull-Ups and Chin-Ups. And for all the sets, I did 12 reps, except for the last set for which I did 14 reps. The first move, Balance Lunges, otherwise known as Bulgarian Lunges, pretty much killed me right off. But the funny thing is that despite the extra soreness, my left leg did better than my right leg. There were only four varieties of Pull/Chin-Ups done twice every third move. The first time through, I did full range of motion on the reps. But on the second time through, went to about a 150 degree angle on my elbows. I didn't use any assistance. I started off doing pretty well through the routine, but after Wall Squats, my inner thigh started to ache. Also, during the Pull/Chin-Ups, my legs started to cramp. They didn't, but I could feel the muscle start to contract, so I quickly started to stretch out. That helped a lot. The move that killed me the most was move #8. Alternating Side Lunge. I did that with a pair of 10kg dumbbells. It is probably too much weight, but I muscled through it, and I could really feel the inner thigh muscles activating on every rep. The second set of Wide Front Pull-Ups I went super wide! Man, that was tough. At the end of the workout, my legs were shaking like jello. I know I'm going to eventually feel it sometime down the road.
I was determined to finish off the 0-6 Abs program this week, or possibly go through 2 weeks until I feel comfortable with the routine. The two moves today were the one-legged two-direction Swiss Ball Circles, and Weight overhead double leg raises. Doesn't sound like much, but I was dying at the end of the 4 sets. Bad form from the 3rd set. My back kept arching off the floor on the leg raises. I tried to WILL my back flat, but I just couldn't keep it down. It looks like this might take at least two weeks to master until comfortable.
The Splits were a very welcome activity. I was able to get low and I kind of figured out how to adjust my hips to get lower. I also took a lot of time to do some extra stretching on my glute. The Flow was good, smooth and clean.
Afterwards, I had to pick up my son from his tennis club, and my daughter wanted to come. Since this was my son's last session, he wanted to take time to talk to his friends. I brought a football, and I was playing with my daughter, running patterns, etc. FUN! We had to wait (and play) for about 20 minutes.
In the end, I torched a good 1400+kcals. Awesome way to start off the week.
The day started off slowly, but quickly got busy. I was finally able to begin my workout around 4pm. I was not looking forward to today routine because it is my P90X Nemesis routine, Legs & Back. Also, since my left glute and hamstring are still tight, I was afraid of aggravating it more. Plus, my right front hip flexor is just starting to feel better and I didn't want to aggravate that. Yeah, I'm just falling apart at the seams.
There are only a few weighted moves in the routine so I decided to keep the weights the same as the previous run through of this routine. Which, by the way, were all 10kgs except for the last weighted move, Calf Raises, for which I used 19.5kgs. I did all the prescribed reps. The only moves that didn't have a set number of reps were the Pull-Ups and Chin-Ups. And for all the sets, I did 12 reps, except for the last set for which I did 14 reps. The first move, Balance Lunges, otherwise known as Bulgarian Lunges, pretty much killed me right off. But the funny thing is that despite the extra soreness, my left leg did better than my right leg. There were only four varieties of Pull/Chin-Ups done twice every third move. The first time through, I did full range of motion on the reps. But on the second time through, went to about a 150 degree angle on my elbows. I didn't use any assistance. I started off doing pretty well through the routine, but after Wall Squats, my inner thigh started to ache. Also, during the Pull/Chin-Ups, my legs started to cramp. They didn't, but I could feel the muscle start to contract, so I quickly started to stretch out. That helped a lot. The move that killed me the most was move #8. Alternating Side Lunge. I did that with a pair of 10kg dumbbells. It is probably too much weight, but I muscled through it, and I could really feel the inner thigh muscles activating on every rep. The second set of Wide Front Pull-Ups I went super wide! Man, that was tough. At the end of the workout, my legs were shaking like jello. I know I'm going to eventually feel it sometime down the road.
I was determined to finish off the 0-6 Abs program this week, or possibly go through 2 weeks until I feel comfortable with the routine. The two moves today were the one-legged two-direction Swiss Ball Circles, and Weight overhead double leg raises. Doesn't sound like much, but I was dying at the end of the 4 sets. Bad form from the 3rd set. My back kept arching off the floor on the leg raises. I tried to WILL my back flat, but I just couldn't keep it down. It looks like this might take at least two weeks to master until comfortable.
The Splits were a very welcome activity. I was able to get low and I kind of figured out how to adjust my hips to get lower. I also took a lot of time to do some extra stretching on my glute. The Flow was good, smooth and clean.
Afterwards, I had to pick up my son from his tennis club, and my daughter wanted to come. Since this was my son's last session, he wanted to take time to talk to his friends. I brought a football, and I was playing with my daughter, running patterns, etc. FUN! We had to wait (and play) for about 20 minutes.
In the end, I torched a good 1400+kcals. Awesome way to start off the week.
Sunday, March 27, 2016
3-26-16 Foam Rolling.
3-26-16 Foam Rolling.
Had the time today to do a nice long foam rolling session. Really concentrated on the left glute and hamstring, the muscle that has been tight for a long time. Felt a lot better afterwards.
Had the time today to do a nice long foam rolling session. Really concentrated on the left glute and hamstring, the muscle that has been tight for a long time. Felt a lot better afterwards.
Friday, March 25, 2016
3-25-16 HY: Tennis + Splits + TCF.
3-25-16 HY: Tennis + Splits + TCF.
Today marks the end of an era. Today, I played my last tennis with my son before he heads off to Tokyo to begin his college career. I was hoping I could play better than I did on Tuesday, but it was only marginally better. On top of that, the pain in my front right hip flexor was flaring up each time I planted my right foot for a shot. It was not good. But I gutted out the tennis for our game. It was a good time, and we made good memories.
I wanted to do my splits and Flow right after tennis, but I was too cold and wet from sweat to delay a shower so, I got all that done first and got the stretch in a few hours later. I was able to hit my new lower mark, but then my right knee started to feel a little gimpy so I didn't push as hard, but I did extend the time in the split positions. Right hip flexor feels a little like a pinched nerve in the side splits position. I'm thinking the muscles need to get used to the new found flexibility and openness in my hips. The Flow was smooth and clean.
In the end, the tennis torched 1459kcals. Nice burn to end the week, but I wish it didn't have to come with such a solemn occasion. Glad the weekend is upon us.
Today marks the end of an era. Today, I played my last tennis with my son before he heads off to Tokyo to begin his college career. I was hoping I could play better than I did on Tuesday, but it was only marginally better. On top of that, the pain in my front right hip flexor was flaring up each time I planted my right foot for a shot. It was not good. But I gutted out the tennis for our game. It was a good time, and we made good memories.
I wanted to do my splits and Flow right after tennis, but I was too cold and wet from sweat to delay a shower so, I got all that done first and got the stretch in a few hours later. I was able to hit my new lower mark, but then my right knee started to feel a little gimpy so I didn't push as hard, but I did extend the time in the split positions. Right hip flexor feels a little like a pinched nerve in the side splits position. I'm thinking the muscles need to get used to the new found flexibility and openness in my hips. The Flow was smooth and clean.
In the end, the tennis torched 1459kcals. Nice burn to end the week, but I wish it didn't have to come with such a solemn occasion. Glad the weekend is upon us.
Thursday, March 24, 2016
3-24-16 HY: P90X- Shoulders & Arms + Ab Ripper X + Splits + TCF.
3-24-16 HY: P90X- Shoulders & Arms + Ab Ripper X + Splits + TCF.
Early afternoon workout today because I have to help my son with some moving stuff in the afternoon. So, here goes! Started off with my ShakeO for breakfast. Sort of like gassing up for a long trip. Little did I know how long it would be.
I was thinking to keep the same weights as the previous time, one and a half years ago, but that changed pretty quick once I got started. So, what I did was to keep the weight on the first round, then upped the weight by 1.25kgs in the second round. I pretty much did that for all the weighted moves except one. First round: Keep for 15 reps, Second round: Up weight by 1.25kgs for 12 reps. I liked upping the weights during Body Beast, so I adopted that practice here. Last time, I kept the same weight for both rounds. So I feel progress is being made. Here are the weights:
01. Alternating Shoulder Presses: R1-15reps/12kgs. R2-12reps/13.25kgs. Being the first move, I felt pretty good and fresh. I didn't really start to feel it coming until the end of R2. I could have gone heavier, but I wanted to pace myself and not burn myself out in the first move.
02. In & Out Bicep Curls: R1-15reps/10kgs. R2-12reps/11.25kgs. I was actually surprised that I was able to do this weight so easily. I was tempted to go heavier, but again, I didn't want to burn myself out. I'm just sort of testing the waters at this point. But I did feel that pump coming on.
03. Two-Arm Tricep Kickbacks: R1-15reps/7.5kgs. R2-12reps/8.75kgs. Felt good with this move as well. Just starting to feel the pump especially in my triceps since I was sore to begin with.
04. Deep Swimmer's Presses: R1-15reps/12kgs. R2-12reps/13.25kgs. That half curl doesn't seem like much, but it is much. Second round started to get tough, but I was able to muscle through and get it done with no breaks.
05. Full Supination Concentration Curls: R1-15reps/10kgs. R2-11.25reps/13.25kgs. My biceps definitely got stronger. These weights were really good and gave me a good pump. Not much of a burn yet, but getting a nice pump.
06. Chair Dips: R1-40reps, R2-50reps. I just matched the previous number on R1, but I went for it on R2 and I dropped off the stands in pain right at time with 50reps. I was pumped and BURNING!!!
07. Upright Rows: R1-15reps/12kgs. R2-12reps/13.25kgs. This move was good. weights were still kind of easy, but that pump is coming earlier in the second round now. Still not much of a burn yet.
08. Static Arm Curls: R1-16reps/10kgs. R2-16reps/11.25kgs. I started to get a burn at the very end of R1. I almost didn't make it to the end of R2. Major burn. Static arm started to fade at the end of R2 as well. I had to really fight to keep it up.
09. Flip-Grip Twist Tricep Kickbacks: R1-16reps/7.5kgs. R2-12reps/8.75kgs. I was a little nervous about this move. I haven't done a reverse grip kickback in 18 months and I had forgotten how it was. But thankfully, I was able to nail it on both weights.
10. Two-Angle Shoulder Flys: I was a little nervous about this move as well. I was afraid I wouldn't be able to keep form with the heavier weight. But I was wrong, I was able to handle the heavier weight well, with only a little falter in form on the last couple reps. Got the pump, but only a little burn.
11. Crouching Cohen Curls: R1-15reps/10kgs. R2-8-4reps/11.25kgs. This move killed me. On R1, I had to take quick breather breaks from rep 8 and struggled to get the weights up from rep 12. I had to drop my butt down to help get the weights up. Biceps were on fire and pumped! On R2, again, got to rep 8, then needed a lot of help and butt movement to get through the 12 reps.
12. Lying-Down Tricep Extensions: R1-15reps/10kgs. R2-12reps/12kgs. This is the one move that I changed. I went up 2kgs instead of just 1.25kgs because I knew I could. Also, instead of doing it laying down on the ground, I did it laying on my Swiss Ball. I learned that method from Body Beast, and like it more than laying on the ground because I can have a lot more range of motion. Great move, good pump and some burn on R2.
13. In & Out Straight-Arm Shoulder Flys: R1-16reps/5kgs. R2-16reps/6.25kgs. I was always wary of the straight-arm moves. Here too, I didn't think I could do the heavier weight and really considered keeping it at 5kgs. But I figured I'd try the 6.26kgs and if I couldn't do it, I'd just switch back to the 5kgs. Surprisingly, the 6.25kgs was very doable for me. Only a little waver on the last couple reps. Felt really good. Excited about the progress.
14. Congdon Curls: R1-15reps/10kgs. R2-8-4reps/11.25kgs. Biceps are probably my slowest developing muscle group. Light weight was fine, but the heavier weight, again, needed a break at 8 reps. Then struggled to finish out the last 4 reps. HUGE BURN! and pump.
15. Side Tri-Rises: R1-20/20reps. R2-25/25reps. Love this move. With each rep, I was really feeling my triceps activate in a huge way. EVERY REP! I can really see and feel the development in my triceps.
This was a great workout. One that I'll do over and over again. The funny thing is that if I compare the immediate results of this routine and Body Beast- Bulk: Arms, I get a much quicker burn and pump with the shorter Body Beast workout. I will have to try doing them close together and see if I can figure out what the reason for that is. I ended up adding almost 30 minutes to this routine because of all the dumbbell plate changes. Also, several times, I needed an extra breather after each Giant Set of 3 moves.
I was thinking to do a ChaLEAN Extreme Ab routine today, but Ab Ripper X quickly started after the resistance routine, so I just thought, "Eh, why not." So I went ahead and did it. I did much better this time around. I got a good burn on most moves. Mason Twist, I almost didn't make it to the end. Major MAJOR burn, doubling over after the 50th rep. Lovely!
Splits were really good. Got a lot lower today, too, like yesterday, and did some extra stretches and extended times. Felt really good. Flow was, as usual, smooth and clean. Great day!
In the end, I torched a huge 1423kcals. I'm feeling the pump today, for sure!
Early afternoon workout today because I have to help my son with some moving stuff in the afternoon. So, here goes! Started off with my ShakeO for breakfast. Sort of like gassing up for a long trip. Little did I know how long it would be.
I was thinking to keep the same weights as the previous time, one and a half years ago, but that changed pretty quick once I got started. So, what I did was to keep the weight on the first round, then upped the weight by 1.25kgs in the second round. I pretty much did that for all the weighted moves except one. First round: Keep for 15 reps, Second round: Up weight by 1.25kgs for 12 reps. I liked upping the weights during Body Beast, so I adopted that practice here. Last time, I kept the same weight for both rounds. So I feel progress is being made. Here are the weights:
01. Alternating Shoulder Presses: R1-15reps/12kgs. R2-12reps/13.25kgs. Being the first move, I felt pretty good and fresh. I didn't really start to feel it coming until the end of R2. I could have gone heavier, but I wanted to pace myself and not burn myself out in the first move.
02. In & Out Bicep Curls: R1-15reps/10kgs. R2-12reps/11.25kgs. I was actually surprised that I was able to do this weight so easily. I was tempted to go heavier, but again, I didn't want to burn myself out. I'm just sort of testing the waters at this point. But I did feel that pump coming on.
03. Two-Arm Tricep Kickbacks: R1-15reps/7.5kgs. R2-12reps/8.75kgs. Felt good with this move as well. Just starting to feel the pump especially in my triceps since I was sore to begin with.
04. Deep Swimmer's Presses: R1-15reps/12kgs. R2-12reps/13.25kgs. That half curl doesn't seem like much, but it is much. Second round started to get tough, but I was able to muscle through and get it done with no breaks.
05. Full Supination Concentration Curls: R1-15reps/10kgs. R2-11.25reps/13.25kgs. My biceps definitely got stronger. These weights were really good and gave me a good pump. Not much of a burn yet, but getting a nice pump.
06. Chair Dips: R1-40reps, R2-50reps. I just matched the previous number on R1, but I went for it on R2 and I dropped off the stands in pain right at time with 50reps. I was pumped and BURNING!!!
07. Upright Rows: R1-15reps/12kgs. R2-12reps/13.25kgs. This move was good. weights were still kind of easy, but that pump is coming earlier in the second round now. Still not much of a burn yet.
08. Static Arm Curls: R1-16reps/10kgs. R2-16reps/11.25kgs. I started to get a burn at the very end of R1. I almost didn't make it to the end of R2. Major burn. Static arm started to fade at the end of R2 as well. I had to really fight to keep it up.
09. Flip-Grip Twist Tricep Kickbacks: R1-16reps/7.5kgs. R2-12reps/8.75kgs. I was a little nervous about this move. I haven't done a reverse grip kickback in 18 months and I had forgotten how it was. But thankfully, I was able to nail it on both weights.
10. Two-Angle Shoulder Flys: I was a little nervous about this move as well. I was afraid I wouldn't be able to keep form with the heavier weight. But I was wrong, I was able to handle the heavier weight well, with only a little falter in form on the last couple reps. Got the pump, but only a little burn.
11. Crouching Cohen Curls: R1-15reps/10kgs. R2-8-4reps/11.25kgs. This move killed me. On R1, I had to take quick breather breaks from rep 8 and struggled to get the weights up from rep 12. I had to drop my butt down to help get the weights up. Biceps were on fire and pumped! On R2, again, got to rep 8, then needed a lot of help and butt movement to get through the 12 reps.
12. Lying-Down Tricep Extensions: R1-15reps/10kgs. R2-12reps/12kgs. This is the one move that I changed. I went up 2kgs instead of just 1.25kgs because I knew I could. Also, instead of doing it laying down on the ground, I did it laying on my Swiss Ball. I learned that method from Body Beast, and like it more than laying on the ground because I can have a lot more range of motion. Great move, good pump and some burn on R2.
13. In & Out Straight-Arm Shoulder Flys: R1-16reps/5kgs. R2-16reps/6.25kgs. I was always wary of the straight-arm moves. Here too, I didn't think I could do the heavier weight and really considered keeping it at 5kgs. But I figured I'd try the 6.26kgs and if I couldn't do it, I'd just switch back to the 5kgs. Surprisingly, the 6.25kgs was very doable for me. Only a little waver on the last couple reps. Felt really good. Excited about the progress.
14. Congdon Curls: R1-15reps/10kgs. R2-8-4reps/11.25kgs. Biceps are probably my slowest developing muscle group. Light weight was fine, but the heavier weight, again, needed a break at 8 reps. Then struggled to finish out the last 4 reps. HUGE BURN! and pump.
15. Side Tri-Rises: R1-20/20reps. R2-25/25reps. Love this move. With each rep, I was really feeling my triceps activate in a huge way. EVERY REP! I can really see and feel the development in my triceps.
This was a great workout. One that I'll do over and over again. The funny thing is that if I compare the immediate results of this routine and Body Beast- Bulk: Arms, I get a much quicker burn and pump with the shorter Body Beast workout. I will have to try doing them close together and see if I can figure out what the reason for that is. I ended up adding almost 30 minutes to this routine because of all the dumbbell plate changes. Also, several times, I needed an extra breather after each Giant Set of 3 moves.
I was thinking to do a ChaLEAN Extreme Ab routine today, but Ab Ripper X quickly started after the resistance routine, so I just thought, "Eh, why not." So I went ahead and did it. I did much better this time around. I got a good burn on most moves. Mason Twist, I almost didn't make it to the end. Major MAJOR burn, doubling over after the 50th rep. Lovely!
Splits were really good. Got a lot lower today, too, like yesterday, and did some extra stretches and extended times. Felt really good. Flow was, as usual, smooth and clean. Great day!
In the end, I torched a huge 1423kcals. I'm feeling the pump today, for sure!
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