I followed a 20 rep/5 set approach and the only change I had to make was to the second exercise where I completed 50 reps with straight legs and then the final 50 with knees bent. My goal was to pass (obviously) but to do so in at least the second time category up from just passing. The challenge is a total of 400 reps of 4 different exercises done back to back until you complete all the reps, you then record your total time and compare it to a ‘level’ shown in the program. I was a little worried about it as during Friday’s session I had strained my elbow joints while doing one of the exercises, although I had rested the weekend and was feeling better by Monday morning. Today was the first “challenge” of the program to judge/ascertain where participants are, fitness wise. I hope for those of you that are reading this that your training is going well. I’m also going to really try and get this updated every day and include some more info on meals etc. I’ll be posting a wrap up of the first 4 weeks and my progress over the weekend and getting to the meals/nutrition side of the blog with updates. I know the TNT Chest workout is supposed to be worked into Saturdays and as I am going to the gym most Saturdays anyway it was my intent to keep doing my chest routine then, I just have not. I’m hoping there is more targeted chest stuff coming up, my own gym session prior to starting Athlean-X were quite chest focused, and I really saw some great gains in my pecs over a short time, I feel this progress has now slowed at best, if not stopped over the last 4 weeks. I feel the last week has been good to take a bit of a break, but I am anxious to get back into it.
So that wraps up week 4, I passed and in a pretty good time, which I am very happy about.
#Athlean x shoulders full
The work day was pretty full on so I didn’t get in my normal scheduled meal times, but made the best of it with packed sandwiches, mixed nuts and fruit and a protein shake. I was pretty happy with that, I was exhausted, but it was again really just the second exercise that was the hard one to complete.Įrin, my partner, was still doing our morning PT session (which I opted out of to do the challenge) so when I re joined, my PT got me straight into it with shoulder presses, followed by a basic core drill, which included crunches and more pushups!! I figured I could do this with an increase in tempo across two of the exercises I was stronger in. After my success on Monday (my first shot at the challenge) my aim was to take 14 seconds off my time so I would progress from Rookie to Solid rank. For those of you who have been through this you’ll know the feelings that this can evoke. Well, Day 26 was Friday, and Friday of week 4 is all about the 400 challenge.