20130723 Sweating with the Heat Bugs

I didn't get up early enough to get my workout in before leaving for the office today. I committed to getting it in after getting home. I got home around 7 or so, but didn't get my workout started until about 8 PM.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Turkish Get Ups
• Strong ( right ) Side x 5 x 15 lb. dumbbell
• Weak ( left ) Side x 5 x 15 lb. dumbbell
• Strong ( right ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
4. Kettlebell Swings
• Point A 5 x 22.5 lb. t-bar homemade kettlebell
• Point B 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 30, (15,15), (15,15) x 32.5 lb t-bar homemade kettlebell
5. Myotatic Crunch 1 x (6,4) x 5 lb dumbbell
6. The Cat Vomit Exercise 1 x 10

It was still hot and humid outside but not nearly as hot as it usually is in South Carolina in late July. Only in the 80s w/ 70%+ humidity. But that was more than enough for me to be dripping sweat after my second set of TGUs while listing to the "heat bugs", otherwise known as Cicadas, keeping up a racket from the trees. I started my TGUs with a 15 lb. dumbbell but my shoulders and triceps are ready for that yet. Guess I'll stick with the 10 pounder for another week or so.

I was really disappointed with the kettlebell swings. On both my second and third sets I stopped at 15 reps, gathered myself, shook my arms and took some deep breaths before continuing on to get  15 more reps for a total of 30. It was probably a combination of the late hour and my low carb eating for the day up until this workout.

I really slowed down on the myotatic crunches and focused on squeezing hard at the top. I had to pause for a couple of breaths after 6 reps. My abs were firing so hard it was ridiculous. After I finished, I could barely get up off the Bosu Ball my abs were cramping so hard. By this time I had finished a liter of water so I went to the kitchen door and asked someone to bring me a glass of ice water.

With a little more water in my system it was on to the CVE's. I cut the 20 second pause between reps I had been taking down to 10 seconds. I really tried to pull my belly button up to my spine. My abs were fried when I was done. Sweat was pouring off me in rivers, my shorts were soaked as if I had jumped in a pool! This workout took 70.25 minutes, longer than Monday but shorter than Saturday. I can feel just about every muscle from my feet to my neck! I'm gonna be a sore old man tomorrow!