W9D1, SPS P3 HEAVY Weights + Splits + Tai Cheng Flow
Life without PiYo began today. My first look at Phase 3 of SPS and it is intimidating, starting off with HEAVY weights. I'm a huge fan of weightlifting, but I have never done REALLY HEAVY weights before that I couldn't get up past 5 reps. The main reason for that is that I only have two sets of dumbbells totaling 60kgs at home. So the heaviest I can go is 25kgs in one hand. But I hadn't used 25kgs on one dumbbell for c...lose to a year and a half, since I was doing P90X and Chalean Extreme. So I went for it today. Thankfully, only 3 weighted moves and one core move 5 sets each pyramiding down. First move is a weighted squat. 5 sets of 50kgs between 12 and 8 reps per set. If I had more weight I could have done more. Next move was the Chest Press. Started with 22.5kgs on the first set. Felt confident so I bumped it up to 25kgs on the next 4 sets, all 12 reps. Almost didn't get up on the last rep of the day. Glad I failed on that one. The hardest part was not getting the weights up, rather, getting them down. It would be nice to have a spotter, but it is all by my lonesome. Final weighted move is a weighted tricep dip. I don't have a stand, so I had to do it on the ground. However, I did use push up stands for a little more range of motion. I basically got into a bridge position and then but a 25kg dumbbell on my stomach and dipped. 15 reps for each set. BURN BURN BURN on the last two sets, last few reps. The core move was supposed to be hanging leg raises, but again, no stand, so I modified with leg lifts. 100 reps. The first two sets of 20 were easy peasy, but the last three sets, I was virtually cramping on the last two reps. OUCH!!!
Life without PiYo began today. My first look at Phase 3 of SPS and it is intimidating, starting off with HEAVY weights. I'm a huge fan of weightlifting, but I have never done REALLY HEAVY weights before that I couldn't get up past 5 reps. The main reason for that is that I only have two sets of dumbbells totaling 60kgs at home. So the heaviest I can go is 25kgs in one hand. But I hadn't used 25kgs on one dumbbell for c...lose to a year and a half, since I was doing P90X and Chalean Extreme. So I went for it today. Thankfully, only 3 weighted moves and one core move 5 sets each pyramiding down. First move is a weighted squat. 5 sets of 50kgs between 12 and 8 reps per set. If I had more weight I could have done more. Next move was the Chest Press. Started with 22.5kgs on the first set. Felt confident so I bumped it up to 25kgs on the next 4 sets, all 12 reps. Almost didn't get up on the last rep of the day. Glad I failed on that one. The hardest part was not getting the weights up, rather, getting them down. It would be nice to have a spotter, but it is all by my lonesome. Final weighted move is a weighted tricep dip. I don't have a stand, so I had to do it on the ground. However, I did use push up stands for a little more range of motion. I basically got into a bridge position and then but a 25kg dumbbell on my stomach and dipped. 15 reps for each set. BURN BURN BURN on the last two sets, last few reps. The core move was supposed to be hanging leg raises, but again, no stand, so I modified with leg lifts. 100 reps. The first two sets of 20 were easy peasy, but the last three sets, I was virtually cramping on the last two reps. OUCH!!!
I moved into the splits and discovered that my flexibility is terrible without the PiYo warm up. I lost about 2 inches of separation without PiYo. So, I spend a little more time and just was able to get back to my mark (Lowest point so far). It took about 15 extra minutes to get back, but it was worth it. I little more pain as well, but safety first! Didn't want to push past THAT limit or I'd tear something.
The Flow this week and from now on are just Free Flows. Little by little improving and internalizing. Should I keep on logging it in as part of my workout? The debate is on.
Anyway, it was weird without PiYo, but at the same time, it was good that my workout was a bit shorter than they had been for the last couple months. My family DID NOT notice. I guess because it was Sunday and everyone had their own thing until the evening.
Life continues...
The Flow this week and from now on are just Free Flows. Little by little improving and internalizing. Should I keep on logging it in as part of my workout? The debate is on.
Anyway, it was weird without PiYo, but at the same time, it was good that my workout was a bit shorter than they had been for the last couple months. My family DID NOT notice. I guess because it was Sunday and everyone had their own thing until the evening.
Life continues...
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