DAY 1 BEAST/PIYO HYBRID WORK OUT REVIEW

Hi all,

Day 1 of  Beast/PIYO hybrid-Build-Beast chest and tris...I was shaky but, did the whole work out. I had taken a few weeks off from diet and exercise routine prior to this new workout. Let me tell you it really didn't do me any favors (only did running during this time).

New weight-138 (This means i gained 6 pounds in two weeks). This was from stress on the baby front, being sick, overeating and not exercising like I am use to. Not too bad...

Here are my stats for the workout:
Time 2:12:24
Calories 599
Avg Hr 107
Max 156 (I am use to a much higher Max usually around 180's)
In zone 32:37-(My zone range is from 126-163)

Overall stats for the day:
61 resting heart rate (This is the time of month where it goes higher then normal, i am usually in the lower 50's to higher 40's)
12,086 steps
5.61 miles
2,221 calories burned
9 floors
44 active mins

Now to review the workout:

Warm up-I ran 3 miles at 5.0 to 6.5 speed (I slowed this as i normally range from 5-8 speed for warm up).
Here is what i did:
every .10 of a mile increase by .1 speed for the first mile
6 speed for .5 miles and 6.5 speed for .5 miles for the second mile
6.0 speed for .5 miles then decrease speed by .5 every .10 of a mile to cool down

Beast-Chest and Tris-Length about 49 mins

What you need:
weights (light, medium and heavy), ball or bench and chair.

Warm up-length 2:45:
You run in place, do some arm circles and push ups to warm you up-This was extremely easy but, i can see if you're just starting out it might be difficult to do the push up portion.

Dumbbell Chest press-
Set 1) 15 reps
Set 2) 12 reps (increase weight)
Drop Set 1) 8 reps (increase weight)
Drop Set 2) 8 reps (decrease weight)

Here is what i did:
Set 1) 15 reps at 15 weight
Set 2) 12 reps at 18 weight
Drop set) 8 reps at 18 weight
Drop set) 8 reps at 12 weight

Dumbbell Fly and Press super set:
Incline Dumbbell fly-15 reps
Incline Dumbbell press-15 reps
Incline Dumbbell fly-12 reps
Incline Dumbbell press-12 reps
Incline Dumbbell fly Drop set-8 reps
Incline Dumbbell press Drop set-8 reps
Incline Dumbbell press Drop set-8 reps

Here is what i did:
Incline Dumbbell fly-15 reps at 12 weight
Incline Dumbbell press-15 reps at 12 weight
Incline Dumbbell fly-12 reps at 15 weight
Incline Dumbbell press-12 reps at 15 weight
Incline Dumbbell fly Drop set-8 reps at 18 weight
Incline Dumbbell press Drop set-8 reps at 18 weight
Incline Dumbbell press Drop set-8 reps at 12 weight

Giant Set:
Close Grip Press-15 reps
Partial Chest fly-15 reps
Decline Push up-15 reps
Close Grip Press-12 reps
Partial Chest fly-12 reps
Decline Push up-12 reps
Close Grip Press-8 reps
Partial Chest fly-8 reps
Decline Push up-8 reps

Here is what i did:
Close Grip Press-15 reps at 18 weight
Partial Chest fly-15 reps at 18 weight
Decline Push up-15 reps (did all 15 reps)
Close Grip Press-12 reps at 15 weight
Partial Chest fly-12 reps at 15 weight
Decline Push up-12 reps (did all 12 reps)
Close Grip Press-8 reps at 12 weight
Partial Chest fly-8 reps at 12 weight
Decline Push up-8 reps (did all 8 reps)

Single set:
Tricep extention 15 reps
Tricep extention 12 reps
Tricep extention 8 reps
Tricep extention 8 reps

Here is what i did:
Tricep extention 15 reps at 10 weight
Tricep extention 12 reps at 12 weight
Tricep extention 8 reps at 12 weight
Tricep extention 8 reps at 10 weight

Super set:
Single arm Kickback (LT) 15 reps
Single arm Kickback (RT) 15 reps
Tricep extention 15 reps
Single arm Kickback (LT) 12 reps
Single arm Kickback (RT) 12 reps
Tricep extention 12 reps
Single arm Kickback (LT) 8 reps
Single arm Kickback (RT) 8 reps
Tricep extention 8 reps
Single arm Kickback (LT) 8 reps
Single arm Kickback (RT) 8 reps

Here is what i did:
Single arm Kickback (LT) 15 reps at 10 weight
Single arm Kickback (RT) 15 reps at 10 weight
Tricep extention 15 reps  (all 15 reps)
Single arm Kickback (LT) 12 reps at 12 weight
Single arm Kickback (RT) 12 reps at 12 weight
Tricep extention 12 reps (all 12 reps)
Single arm Kickback (LT) 8 reps at 12 weight
Single arm Kickback (RT) 8 reps at 12 weight
Tricep extention 8 reps (all 8 reps)
Single arm Kickback (LT) 8 reps at 10 weight
Single arm Kickback (RT) 8 reps at 10 weight

Super set:
Dips on bench or chair 60 secs
In and outs on bench or chair 60 secs

Here is what i did:
Dips on bench or chair 60 secs-25 reps
In and outs on bench or chair 60 secs-30 reps

Overall I liked the workout as it attacks the muscles to help build them up better. I would have liked it more if i got my heart rate up in my zone-Maybe a little more cardio needs to be involved? However, I think if maybe if I increased the weight it would have been closer to my zone ranges.

You definitely need to know what weight to use first on this one as well as what you can handle. I could have gone higher on the drop sets but, I was shaky (didn't really want to push it too much). Just getting back into this weight training thing after two weeks off...I will do better next workout. The important thing is i didn't quit.

Then i did some yoga stretches for about 25 mins...

Fun times...see you all tomorrow on the workout mat where i review and give my stats on Beast legs!

© Hooking Rainbows 11/02/2015. All rights reserved.