Warmup: Commander – Spacegliderz
Squats: It’s My life – Swade
Chest: DJ Got Us Fallin’ In Love – Usher feat. Pitbull
Back: Hold Me Tonight (Manox Remix) – Manian
Triceps: I Like It – Tokyo Haze
Biceps: Diamond Eyes (Boom-Lay Boom-Lay Boom) – Shinedown
Lunges: Only Girl In The World (E-Nergy Remix) – Nick Skitz vs DJ Lotus
Shoulders: Ti Sento – Scooter
Abs: We No Speak Americano – Yolanda Be Cool vrs DCUP
Cooldown: One Last Chance – Daughtry
Just like in October, I used lower weights for legs due to an injured knee.
The warmup wasn't memorable so I guess it was neither great or awful.
Even with using lower weights for squats, I could feel that it was a great workout. I thought it would go on longer than it did though.
For chest, I used my standard weight even though I had not been to Body Pump in about a month. I pretty much felt like I was going to die. I thought it should be over at the break but it wasn't. The break was also pretty short.
Back was interesting with a new move. It is the hardest back track yet. I backed down on weight at the instruction of the trainers. The power press is a new move. It is like a clean and press but you do 3 presses before coming down. Then you do that 4 times in a row. At least there were a lot less triple wides this time around.
Usually for Triceps I have no trouble and wish it was longer or that I put on more weight. Not this time. I used my standard (5s) since I hadn't been there in awhile. Sometimes I would do 5 and 1kg on each side but it had been awhile for that. We start with the bar and end with overhead extensions. I pretty much thought I was going to die during overhead extensions and looking at the facial expressions of everyone in class and the trainers, I think they were about to die too.
Biceps included a ton of singles which I normally hate, but it wasn't so bad this time. I think a lot had to do with the instructor on this track. I didn't miss a rep and wanted to keep going even though it was a struggle. Bicep rows are utilized for active recovery. I think they really do help and give yourself a little work and a little break at the same time.
For lunges I backed down on weights also due to my knee. My knee pain was worse than any muscle fatigue so I can't really judge this track fully. We started with a stretch on the ground (which my knee hurt during). We started with lunges utilizing the bench. I held weights at first. Then we dropped them for when we started the "running" and keeping our knee in the air. I notice that each release that has these types of lunges, I am more out of breath and less feeling it in my legs. So it is never my favorite. Then the track ends by picking up our bars and doing squats. [BTW later in the I went to a specialist for my knee and was told to rest and not do this stuff so I shouldn't have even done Body Pump which is why I was in pain during these.]
Shoulders were a bit exhausting. We started with pushups. Then we used plates do to a million things. Then we ended picking up the bar for some more. Shoulders always seems to be challenging but I never have to quit early or miss reps. I almost felt that I would miss a few reps here.
For abs, I had won a "surprise" so did this track from the stage with the trainers. We start with normal crunches. Then we do a new side oblique crunch. I liked this. Then we hover. The hover is slightly different than previous releases in that we do legs, arms, legs, arms, etc. instead of doing all your legs and all your arms together. I could definitely feel it in my abs a lot more.
The cooldown was about the same as always. Nothing special. More of the stretches are lying down which I like better than a bunch when we are standing.
Overall I liked this release. It might have gone better if I didn't have knee issues but I still loved the upper body workout.
Have you done release 77 yet? What did you think?
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