W9D2, SPS P3 HEAVY Weights 2 + Splits + Tai Cheng Flow + Bonus Baseball.
Heavy weights 2 was tough. Definitely got the cardio effect. Same deal as day one, but a new set of moves. 1. Dead Lifts, 2. Pull ups, 3. Upright Rows, 4. Military press, 5. V-up Crunch (supposed to be decline sit ups, but I don't have a decline bench). Each move had 5 sets pyramiding down from 12 reps to 5 reps, except for the pull ups. For them, I was to do as many as possible in each set. Six sets.... And for the last move, 4 sets, but I was to blast it for 15 seconds, then rest for 15 seconds. I stuck with the 50kgs for the dead lifts, I went to 10 reps on the pull ups each set. Upright rows, I had 17kgs in each hand for the first 4 sets, then up it a bit to 19.5kgs for the last set. For the military presses, I did 17kgs for the first 3 sets, then upped to 19.5kgs for the last two. I have a bad habit of resting into my lower back when doing heavy weights, especially during the military presses, so I was careful not to do that this time with the heavy weights. I also had to watch not shrugging my shoulders when doing the upright rows. I don't want to strain my neck. Really got the pump and burn today.
Heavy weights 2 was tough. Definitely got the cardio effect. Same deal as day one, but a new set of moves. 1. Dead Lifts, 2. Pull ups, 3. Upright Rows, 4. Military press, 5. V-up Crunch (supposed to be decline sit ups, but I don't have a decline bench). Each move had 5 sets pyramiding down from 12 reps to 5 reps, except for the pull ups. For them, I was to do as many as possible in each set. Six sets.... And for the last move, 4 sets, but I was to blast it for 15 seconds, then rest for 15 seconds. I stuck with the 50kgs for the dead lifts, I went to 10 reps on the pull ups each set. Upright rows, I had 17kgs in each hand for the first 4 sets, then up it a bit to 19.5kgs for the last set. For the military presses, I did 17kgs for the first 3 sets, then upped to 19.5kgs for the last two. I have a bad habit of resting into my lower back when doing heavy weights, especially during the military presses, so I was careful not to do that this time with the heavy weights. I also had to watch not shrugging my shoulders when doing the upright rows. I don't want to strain my neck. Really got the pump and burn today.
No break, went right into stretch and splits. Same as yesterday, took longer to get to my mark, but was able to get there eventually and found a little more push on my hip flexors in the front spits left and right.
Today, I tried the perpetual motion flow. Something I coined myself, I think. Constant movement. no breaks, no pauses, no stops, constant fluid movement for all 18 moves. I think I liked that style a lot. I can't wait to try it in the gym and do consecutive flows in that style.
At that point, I was finished my official workout. Just as I was ending my final move, my daughter called out from downstairs, "Daddy, let's play baseball outside!" I said, "OK!". So I went to change out of my wet clothes, then went outside to play baseball with my daughter fro about 45 minutes. She is learning softball in PE class now, and wanted to practice. So we played catch, practicing pitching, catching pop flies, grounders, etc. We used a soft ball at first, then moved to a regulation softball, then we used a practice baseball. We would have kept on practicing, but it got too dark and I could see the ball until it was about 2 yards away from my face. SCARY! So we called it quits. I love that kind of working out!
Today, I tried the perpetual motion flow. Something I coined myself, I think. Constant movement. no breaks, no pauses, no stops, constant fluid movement for all 18 moves. I think I liked that style a lot. I can't wait to try it in the gym and do consecutive flows in that style.
At that point, I was finished my official workout. Just as I was ending my final move, my daughter called out from downstairs, "Daddy, let's play baseball outside!" I said, "OK!". So I went to change out of my wet clothes, then went outside to play baseball with my daughter fro about 45 minutes. She is learning softball in PE class now, and wanted to practice. So we played catch, practicing pitching, catching pop flies, grounders, etc. We used a soft ball at first, then moved to a regulation softball, then we used a practice baseball. We would have kept on practicing, but it got too dark and I could see the ball until it was about 2 yards away from my face. SCARY! So we called it quits. I love that kind of working out!
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