Base + Back Week 4

I wish I had started working the negatives for pull-ups sooner.  I am feeling muscles I didn't know I had.

Yet the little voice in my head says that perhaps it was too ambitious to think that I could get to a pull-up in 3 months.

I'm trying to ignore that voice.

So I'm at the last Base & Back workout.  I enjoy this workout a lot -- the balance of plyo and pull-ups is pretty cool.

Plus, I'm getting a lot better a Superman Banana X and Oblique Roll Crunch, mainly by engaging my core more.  Huh, I guess there's something to that. ;)    

No Kip Pull-ups [modified]: 12/40-50 lb RB --> 12/50-62 lb RB (5 negatives)
Plyo Frog Squat: 22 --> 27
Wide Leg Close Grip Chin-Up [modified]: 12/40-50 lb RB --> 12/50-62 lb RB (5 negatives)
Chair Jump: 20 --> 20
Chin Pull: 12 (6 each chin-ups and pull-ups)/40-50 lb RB --> 16 (8 each)/50-62 lb RB (8 negatives, 4 each)
Plyo Lunge Press: 16/3 lbs each hand --> 30/3 lb each hand
V-Pull Ups: 12 (6 each arm)/40-50 lb RB --> 24 (12 each arm)/50-62 lb RB (5 negatives)
Surfer Spin: 22 --> 22
Kippy Cross Fugly Pull: 15/40-50 lb RB --> 16/50-62 lb RB (5 negatives)
Jack-in-the-Box Knee Tuck: 16 --> 20

Calories Burned = 647 (compared to 731 in Week 1)
Average Heart Rate = 125 (compared to 133 in Week 1)
Peak Heart Rate = 170 (compared to 172 in Week 1)

917 calories!

So, Base + Back -- pull-ups and plyo -- we meet again.  This time, I worked the negatives on every other pull-up exercise.

I am so sore already.  It is so much harder than I thought!

Then, half-way through the workout, John gets home and cooks bacon.  Seriously?  You might remember when Mom cooked bacon when I worked out at my parents' house.  It does not inspire me to get done earlier; it actually makes it harder.

Then, the fire alarm goes off.  Seriously?

I took Falkor on a walk (perfect timing), and tried to keep my heart rate up by running in place (which isn't as good as I hoped).  John was supposed to bring the cats out -- but while trying to get the second cat into the carrier, the first one tried to get out, so he was fighting them as they alternated in trying to get out of the carrier.

Then the carrier door falls off.

Poor John.

All this to say I worked out for 90 minutes instead of the normal 71.

Calories Burned = 917
Average Heart Rate = 130
Peak Heart Rate = 174