Well I looked up the workout you did (looks great btw), and it’s called “lactate shuttle,” not shuffle! So what did that workout accomplish for you? Well we know what lactate acid is right? It’s a waste product of working out right? WRONG!!! During recovery, when you have much more oxygen in your system than when you were working hard (so in your case the long rest time you had in between sets), the lactate acid loses its hydrogen turns into pyruvic acid, which is an energy source. The lactate (no longer ‘acid’ when it hits your blood stream) is used for replenishing fuel to your muscles, mainly glycogen. Glycogen is premium grade muscle fuel derived from carbohydrates. The contribution lactate makes to glycogen replenishment and post-exercise recovery occurs during what is known as the ‘lactate shuttle.’ For energy sustainability during exercise, the ability of the lactate shuffle to redistribute carbohydrate – as potential glycogen, through the metabolism of lactate – from muscles that are fully glycogenstocked is key. The lactate shuffle lifts glycogen from muscles that are not being used significantly to areas where glycogen is being drawn significantly thus helping to sustain energy. I’d like to thank this website http://bit.ly/r6PUJ