HY: P90X3-Cold Start + T25-Speed 2.0 + ChaLEAN Extreme-Extreme Abs + Splits + TCF.
I usually "have to" workout in the morning on Wednesdays because of a night class, but it was a national holiday today so no class. I was tempted to sleep in and workout later, but I nipped that feeling in the bud. I had an awesome workout.
I was tight and sore so I started off with Cold Start. For me, probably one of the best warm up and stretches I have.
With the 2.0, I was determined to do a Straight 25... I DID IT! I almost stopped half way through the second round because of the arch pain, but I just pushed through until the rest move and did a semi-modified move and then pushed the rest of the way with my second wind.
Moved right into Extreme Abs. I am starting to be able to focus more and hit the target muscles better so I was able really work my core. Almost went a bit too far on the back extensions. I felt a cramp coming on with the Superman move so I laid off a bit. Nothing bad happened after that.
Splits were on mark and feeling good so I pushed harder and held the positions just a bit longer. Had a good smooth Flow as well. Since I got my new flooring I am unable to Flow really fast because I slip, so I get to be very deliberate with each move and confirm each position and footing.
Great workout! Another torching of 800+kcals!
Thursday, April 30, 2015
Tuesday, April 28, 2015
HY: ChaLEAN Extreme-Lean Circuit 2 + Splits + TCF.
HY: ChaLEAN Extreme-Lean Circuit 2 + Splits + TCF.
Regular day, good, hard, sweaty workout. Nailed the shoulders and back today. Got an awesome pump and while doing the moves, my shoulders were expressing some real definition. Hadn't seen that before. Getting excited about the results. My shoulders were still quite sore from Sunday, so I had to really watch my form. A few times on the lateral raises and delt lifts, my shoulder gave a little pop, so I had to be extra careful. Just about hit failure on each move, Lost range of motion on the last rep. The final delt lift or "Squat with Double-Arm Anterior Delt Lift" as Chalene has it was extremely tough... as it always has been. But going slower and trying to control the weights up and down was really tough. Good thing I went down to 7.5kgs instead of just swinging up 10kgs. Still added the 4 sets of mixed grip pull/chin ups. Went all the way to 12 reps each set. HAPPY DANCE!!!
The Splits are getting better and lower. Flow is also getting better and smoother. I'm feeling as though I'm getting off that plateau. Almost there. Just peeking over the edge. Getting ready to take flight!
In the end, I torched 830kcals!
Regular day, good, hard, sweaty workout. Nailed the shoulders and back today. Got an awesome pump and while doing the moves, my shoulders were expressing some real definition. Hadn't seen that before. Getting excited about the results. My shoulders were still quite sore from Sunday, so I had to really watch my form. A few times on the lateral raises and delt lifts, my shoulder gave a little pop, so I had to be extra careful. Just about hit failure on each move, Lost range of motion on the last rep. The final delt lift or "Squat with Double-Arm Anterior Delt Lift" as Chalene has it was extremely tough... as it always has been. But going slower and trying to control the weights up and down was really tough. Good thing I went down to 7.5kgs instead of just swinging up 10kgs. Still added the 4 sets of mixed grip pull/chin ups. Went all the way to 12 reps each set. HAPPY DANCE!!!
The Splits are getting better and lower. Flow is also getting better and smoother. I'm feeling as though I'm getting off that plateau. Almost there. Just peeking over the edge. Getting ready to take flight!
In the end, I torched 830kcals!
HY: Foam Rolling + P90X3-Cold Start + T25-Speed 2.0 + 10 Minute Trainer-Abs + Splits + TCF.
HY: Foam Rolling + P90X3-Cold Start + T25-Speed 2.0 + 10 Minute Trainer-Abs + Splits + TCF.
I was really sore from the long day yesterday and most likely the tennis. So I decided not to workout in the morning and take the day-long stretch and do my workout in the afternoon after work. But instead of doing a full workout in the morning, I took that time and foam rolled for an hour. I was like a noodle afterwards. Went to work a loose goose.
When I got home, I was feeling really good, but at the edges of my range of motion I was still tight so to work that out, I decided to do Cold Start. I felt really good after that and was ready for 2.0.
I was going for the Straight 25, but I didn't make it. I made it all the way through the first round all three levels, and through the first level of the second round, but by then, my mouth was like cotton and my arches were screaming so I had to stop and shake it out for a few moments, but from then on, I was able to kill the rest of the routine. Yes, I'm doing this again!
I was considering doing Ab Ripper X, but I still feel a little intimidated so in prep for that, I did the 10 MT Abs. I will say that focusing on contracting and flexing the core in that workout if vital or I would have worked a lot of the peripheral muscles and not my core. Also, I didn't last on the plank series. My shoulders were just so sore and spent that the plank just burned them out all the more. I think I need to foam roll my shoulders next time.
Moved right into the splits which I pushed hard for the pain of the stretch and the flow was good. Except for one run where I was distracted by a fan in my way and suddenly just forgot where I was in the Flow so I had to start again... after moving the fan, of course.
In the end, I torched just under 800kcals. That count does not include the foam rolling or I probably would have topped 800.
I was really sore from the long day yesterday and most likely the tennis. So I decided not to workout in the morning and take the day-long stretch and do my workout in the afternoon after work. But instead of doing a full workout in the morning, I took that time and foam rolled for an hour. I was like a noodle afterwards. Went to work a loose goose.
When I got home, I was feeling really good, but at the edges of my range of motion I was still tight so to work that out, I decided to do Cold Start. I felt really good after that and was ready for 2.0.
I was going for the Straight 25, but I didn't make it. I made it all the way through the first round all three levels, and through the first level of the second round, but by then, my mouth was like cotton and my arches were screaming so I had to stop and shake it out for a few moments, but from then on, I was able to kill the rest of the routine. Yes, I'm doing this again!
I was considering doing Ab Ripper X, but I still feel a little intimidated so in prep for that, I did the 10 MT Abs. I will say that focusing on contracting and flexing the core in that workout if vital or I would have worked a lot of the peripheral muscles and not my core. Also, I didn't last on the plank series. My shoulders were just so sore and spent that the plank just burned them out all the more. I think I need to foam roll my shoulders next time.
Moved right into the splits which I pushed hard for the pain of the stretch and the flow was good. Except for one run where I was distracted by a fan in my way and suddenly just forgot where I was in the Flow so I had to start again... after moving the fan, of course.
In the end, I torched just under 800kcals. That count does not include the foam rolling or I probably would have topped 800.
Monday, April 27, 2015
HY: ChaLEAN Extreme-Lean Circuit 1 + Splits + TCF + Tennis.
HY: ChaLEAN Extreme-Lean Circuit 1 + Splits + TCF + Tennis.
I previously thought that I would do Push Circuit again, but I decided to go on with Lean Circuit, then do the whole thing again from next week.
This routine was tough. Going with the slow reps again really pushes me out of my comfort zone for weights. This circuit though, goes back to the 12 reps so I went down a bit with my weight. This also uses compound lower body upper body moves to strengthen the core. But... it really worked out my biceps today. The got a great GREAT pump and Major Burn. I also added a lot of extra moves along with my pull ups. I added them a while ago so I just stuck with them. It also got my calves really good. I had to take a mid-set break in the later half of the routine. I guess I was also really gripping the dumbbell because my forearms were really tired. I was only using 10kgs, but it was really tough. I previously used 14.5kgs, but I wasn't using the slow reps. I have to say it again, the slow reps are really tasking. There was one move that really got me. The Hamstring Curl with the thigh toner almost brought on a cramp in my hammys. I had never done that move with a real thigh toner before so this was new. OWWW! Great move for the hammys! I wasn't able to go all 12 reps for the final set of chin ups my arms were so maxed out, but I was able to do the 8-4 split. In the cool down, I was doing the side stretch and something clicked in my right hip so I was afraid I wouldn't be able to do splits. But I stretched it out and it was fine.
I previously thought that I would do Push Circuit again, but I decided to go on with Lean Circuit, then do the whole thing again from next week.
This routine was tough. Going with the slow reps again really pushes me out of my comfort zone for weights. This circuit though, goes back to the 12 reps so I went down a bit with my weight. This also uses compound lower body upper body moves to strengthen the core. But... it really worked out my biceps today. The got a great GREAT pump and Major Burn. I also added a lot of extra moves along with my pull ups. I added them a while ago so I just stuck with them. It also got my calves really good. I had to take a mid-set break in the later half of the routine. I guess I was also really gripping the dumbbell because my forearms were really tired. I was only using 10kgs, but it was really tough. I previously used 14.5kgs, but I wasn't using the slow reps. I have to say it again, the slow reps are really tasking. There was one move that really got me. The Hamstring Curl with the thigh toner almost brought on a cramp in my hammys. I had never done that move with a real thigh toner before so this was new. OWWW! Great move for the hammys! I wasn't able to go all 12 reps for the final set of chin ups my arms were so maxed out, but I was able to do the 8-4 split. In the cool down, I was doing the side stretch and something clicked in my right hip so I was afraid I wouldn't be able to do splits. But I stretched it out and it was fine.
Splits were tough. I had to push it hard to get to my mark. My hips are really just tight, so I need to push it every time or it will close up for the next day. So coming into it from an off day is always tough.
The Flow was good. I went for a moderate to slow Flow, just to make sure my form and balance were still on point. They were! I had a great workout. It was hot in my room, so I had the fan on me the whole time so I didn't sweat that much. I was heading for the shower when my wife asked if I wanted to play tennis so I went to play tennis with my wife and daughter. It was a lot of fun. My daughter burned me a few times. LOL!
For the first workout, I torched a good 1000+kcals. During the tennis, I torched a good 700+kcals! Great way to start my week.
The Flow was good. I went for a moderate to slow Flow, just to make sure my form and balance were still on point. They were! I had a great workout. It was hot in my room, so I had the fan on me the whole time so I didn't sweat that much. I was heading for the shower when my wife asked if I wanted to play tennis so I went to play tennis with my wife and daughter. It was a lot of fun. My daughter burned me a few times. LOL!
For the first workout, I torched a good 1000+kcals. During the tennis, I torched a good 700+kcals! Great way to start my week.
HY: ChaLEAN Extreme-Burn Intervals/Ab Burner + Splits + TCF.
HY: ChaLEAN Extreme-Burn Intervals/Ab Burner + Splits + TCF.
For a while, I think this is going to be my regular Friday workout. I just love the combination of light weights and high rep counts with cardio. I always get such an awesome pump and burn. Today was no different. Ripped all the way through half of the routine. When I hit the... Yep, Again, the Triceps section, I hit the wall. I... AGAIN, almost made it through the first round of singles. I came close last time,... having to tap out just about 2 reps before the slow reps, but this time, I had to tap out about 6 reps before the slow. I tacked on a few more after a quick break, then got all the way through the slow reps, but had to break before the regular singles started. Eeked out the final round of singles. But MAN! That just kills me every time. Each move with weights after that, I had to take at least one quick break. The pain with the thigh toner is getting less, but I am afraid that my band will snap. Awesome, Sweaty workout.
For a while, I think this is going to be my regular Friday workout. I just love the combination of light weights and high rep counts with cardio. I always get such an awesome pump and burn. Today was no different. Ripped all the way through half of the routine. When I hit the... Yep, Again, the Triceps section, I hit the wall. I... AGAIN, almost made it through the first round of singles. I came close last time,... having to tap out just about 2 reps before the slow reps, but this time, I had to tap out about 6 reps before the slow. I tacked on a few more after a quick break, then got all the way through the slow reps, but had to break before the regular singles started. Eeked out the final round of singles. But MAN! That just kills me every time. Each move with weights after that, I had to take at least one quick break. The pain with the thigh toner is getting less, but I am afraid that my band will snap. Awesome, Sweaty workout.
No break, went right into Ab Burner. I do that instead of Extreme Abs because there are some good ab moves in Burn Intervals that work in conjunction with and compliment the Ab Burner routine. Plus, there is the time thing. Everything went well up until the weighted sit ups. I started the slow reps with 10kgs, but when the "Training Camp" started, I had to go down to 5kgs. 10kgs was just too much weight to move that fast for me. One day though. I did it before, I'll hit it again.
Splits and Flow were clean. I sort of felt like I was getting a little slack, so I pushed it hard today and went right up to the pain threshold. I need to get off this plateau.
In the end, I torched close to 840kcals. Great way to end my week and blast into the weekend.
Splits and Flow were clean. I sort of felt like I was getting a little slack, so I pushed it hard today and went right up to the pain threshold. I need to get off this plateau.
In the end, I torched close to 840kcals. Great way to end my week and blast into the weekend.
HY: Weight Machine + Splits + TCF.
HY: Weight Machine + Splits + TCF.
Had a big shake for breakfast then went to the gym, about an hour drive. Got right into the weight room. To mix it up a bit, I went down about 10kgs on most of the stations and did 12 reps instead of 8 with the 10kgs. I kept the hamstring curls the same as usual but went with 12 reps. I also kept the Flies and Reverse Flies the same with the additional reps. I went down from 150kgs on the squat machine to 80-100kgs, but I kept the calf rai...ses at 100kgs. Finally, I kept the preacher curls and Tricep push away at 20kgs. Also, kept the pull up count at 12. One other big change today, just to mix it up, was instead of doing the three sets consecutively, just waiting on the machine, I went from station to station as fast and as smoothly as possible, but not rushing. I did that circuit three times. There was a great cardio affect, but the pump wasn't as good as it is with the heavier and less reps. I will probably try the fast circuit but with only 8 reps and the +10kgs weights and see how that goes.
Had a big shake for breakfast then went to the gym, about an hour drive. Got right into the weight room. To mix it up a bit, I went down about 10kgs on most of the stations and did 12 reps instead of 8 with the 10kgs. I kept the hamstring curls the same as usual but went with 12 reps. I also kept the Flies and Reverse Flies the same with the additional reps. I went down from 150kgs on the squat machine to 80-100kgs, but I kept the calf rai...ses at 100kgs. Finally, I kept the preacher curls and Tricep push away at 20kgs. Also, kept the pull up count at 12. One other big change today, just to mix it up, was instead of doing the three sets consecutively, just waiting on the machine, I went from station to station as fast and as smoothly as possible, but not rushing. I did that circuit three times. There was a great cardio affect, but the pump wasn't as good as it is with the heavier and less reps. I will probably try the fast circuit but with only 8 reps and the +10kgs weights and see how that goes.
Today, I tried to do the splits in the gym instead of waiting till I got home. I wanted to take advantage of the muscle heat. The bad thing is that there is not cushion on the floor, so I rolled up my towel and went down one knee at a time. On the straddle splits, I had a hard time getting down because I was wearing shoes and the surface was sticky, so it took about 15-20 seconds just to get down to my limit, then I started my time. It was like that from all the splits moves, so the stretch today took a few minutes longer than usual. I didn't want to take my shoes off because the floor is kind of... ewwww. I think I try to find some old towels to put under my feet so they can slide out next time.
Space was limited for the Flow, so I did them for a minimum number of times. I will probably do more tonight. The surprise for me was the calorie burn. In that relatively short period of time, I torched over 1000kcals. I was like, WHOA! That cardio affect must have really been high today. I also forgot my iTouch so no music. Big mistake. When there is no music, I feel like I just want to get it over with, instead of enjoying the process. I'll have to prepare better next time. But that not withstanding, I had a good workout.
Space was limited for the Flow, so I did them for a minimum number of times. I will probably do more tonight. The surprise for me was the calorie burn. In that relatively short period of time, I torched over 1000kcals. I was like, WHOA! That cardio affect must have really been high today. I also forgot my iTouch so no music. Big mistake. When there is no music, I feel like I just want to get it over with, instead of enjoying the process. I'll have to prepare better next time. But that not withstanding, I had a good workout.
Thursday, April 23, 2015
HY: P90X3-Cold Start + T25-Speed 1.0 + ChaLEAN Extreme-Extreme Abs + Splits + TCF.
HY: P90X3-Cold Start + T25-Speed 1.0 + ChaLEAN Extreme-Extreme Abs + Splits + TCF.
Not seeing double, I did this set again. But I was a bit under a time crunch so instead of taking the usual time for splits, I had to cut that time short and speed through. That accounts for the slight drop in my calorie burn this time around.
Not much new to say about this set. Cold Start was awesome, 1.0 was an awesome. I got a good burn, but I was very happy that I lasted a lot longer before the pain in my arches set in. It was those Low Crossjacks. My flat feet need more time with the Shaun T-ish workouts to get used to the pain, or reduce the pain.
Because of the time crunch, I was tempted to go with Ab Burner, but kept to script because I wanted to see what the calorie burn difference would be. Also lasted a bit longer with this routine.
I had to push the splits to shorten my workout, so I went to just under 17 minutes. When I was done, I only ended up shortening my workout by about 5 minutes. But that was just enough time I needed!
Great workout and in the end I torched just over 830kcals.
Not seeing double, I did this set again. But I was a bit under a time crunch so instead of taking the usual time for splits, I had to cut that time short and speed through. That accounts for the slight drop in my calorie burn this time around.
Not much new to say about this set. Cold Start was awesome, 1.0 was an awesome. I got a good burn, but I was very happy that I lasted a lot longer before the pain in my arches set in. It was those Low Crossjacks. My flat feet need more time with the Shaun T-ish workouts to get used to the pain, or reduce the pain.
Because of the time crunch, I was tempted to go with Ab Burner, but kept to script because I wanted to see what the calorie burn difference would be. Also lasted a bit longer with this routine.
I had to push the splits to shorten my workout, so I went to just under 17 minutes. When I was done, I only ended up shortening my workout by about 5 minutes. But that was just enough time I needed!
Great workout and in the end I torched just over 830kcals.
Tuesday, April 21, 2015
HY: ChaLEAN Extreme-Push Circuit 3 + Splits + TCF.
HY: ChaLEAN Extreme-Push Circuit 3 + Splits + TCF.
Another good pump and burn with the slow reps. Some of the moves that I was able to do heavier weights with got my arms shaking and swaying like palm tree in a hurricane. I'm usually quite stable and comfortable with 25kgs on my bench press and have been able to do between 16-20 reps at a regular pace, but with slow reps, I was shaking with 22kgs and almost failed with 8 reps. Same with the dumbbell flies at 17kgs, but thankfully a lot less shake. I added the usual 4 sets of pull/chin ups, but also a set of 30 decline push ups. I had it written in on my worksheet so I just did it. Not sure why at first, but had a great pump on my chest and shoulders. For the variation of rows, I went down to 22kgs from 25kgs and it was tough. I had to keep reminding myself to stay square and not lift my shoulder. As I said previously, the slower reps allow me to focus on form a lot more that before. But I also found that my range of motion was a bit less with the slow reps, but I could flex more on top with a hold. But the weak point was again my back. I was unable to stay bent over even with a flat back for too long. I had to stand up straight after about 4 reps, then after ever rep from then on to protect my back. So I guess I sort of added a half dead lift to the move.
Splits were good. I was able to push lower a bit, but I seem to have hit a plateau. It feels like the pressure is more on bone than on muscle or tendon. The Flow was much smoother today, no big slips of balance mishaps. My fast pass is clocked at 34 seconds. Slow pass clocks in a 2 minutes. Big difference, eh!
In the end, this was the shocker again. I torched over 900kcals. I'm genuinely surprised that the calorie burn was that high. I'm curious to see what happens in the Lean Circuit.
BRING IT!!!
Another good pump and burn with the slow reps. Some of the moves that I was able to do heavier weights with got my arms shaking and swaying like palm tree in a hurricane. I'm usually quite stable and comfortable with 25kgs on my bench press and have been able to do between 16-20 reps at a regular pace, but with slow reps, I was shaking with 22kgs and almost failed with 8 reps. Same with the dumbbell flies at 17kgs, but thankfully a lot less shake. I added the usual 4 sets of pull/chin ups, but also a set of 30 decline push ups. I had it written in on my worksheet so I just did it. Not sure why at first, but had a great pump on my chest and shoulders. For the variation of rows, I went down to 22kgs from 25kgs and it was tough. I had to keep reminding myself to stay square and not lift my shoulder. As I said previously, the slower reps allow me to focus on form a lot more that before. But I also found that my range of motion was a bit less with the slow reps, but I could flex more on top with a hold. But the weak point was again my back. I was unable to stay bent over even with a flat back for too long. I had to stand up straight after about 4 reps, then after ever rep from then on to protect my back. So I guess I sort of added a half dead lift to the move.
Splits were good. I was able to push lower a bit, but I seem to have hit a plateau. It feels like the pressure is more on bone than on muscle or tendon. The Flow was much smoother today, no big slips of balance mishaps. My fast pass is clocked at 34 seconds. Slow pass clocks in a 2 minutes. Big difference, eh!
In the end, this was the shocker again. I torched over 900kcals. I'm genuinely surprised that the calorie burn was that high. I'm curious to see what happens in the Lean Circuit.
BRING IT!!!
HY: P90X3-Cold Start + T25-Speed 1.0 + ChaLEAN Extreme-Extreme Abs + Splits + TCF.
HY: P90X3-Cold Start + T25-Speed 1.0 + ChaLEAN Extreme-Extreme Abs + Splits + TCF.
My workout spanned FOUR programs today. Awesomeness of the hybrid! I get the best of the best!
If my memory served, I kind of remembered that T25 routines didn't really have a warm up, or so that is what I remembered. I felt I needed a good warm up to prepare me for the cardio which is why I decided to do Cold Start. It is probably one of the better warm ups I've used. Also, it is the only warm up I have that is a stand along track on the DVDs so it is easy to access. Warmed up really nicely.
I kind of waffled last week, but this week, I'm using T25 on my Cardio days. It has been several months since I did T25 so I had, for the most part, forgotten the routines. In today's routine, I had forgotten about the stretching moves in the first half until the Burn Out for which I was very thankful. I knew it would task my arches and legs, but the stretch moves were placed perfectly to give me a bit of relief during the routine and also so I wouldn't have to tap out to take a break. If there were no stretch moves, I would have needed to tap out. But I was able to make a Straight 25! My arches were feeling it though especially at during cross jumps and then during the Burn Out. The Burn Out pain got quite intense, but rather than tapping out, I modified for a few reps till I got my second wind and then picked it back up. I had to soften my punches some on the high and low punch move during the BO because of sweat. I didn't want to throw sweat over the whole room so in stead of throwing hard and fast punches, I did a flexed push punch which in some ways is even more intense because of the focus and control needed. Awesome workout! I was a little worried about the calorie count for such a short workout, but more on that later.
No break, went as quickly as possible into the next routine. I was able to keep up with Chalene all through out this routine except for just before the scissor legs move. Right after the Clock move we are able to rest for just a moment before the scissor move begins with lifting our legs straight up and hold it there while Chalene is talking. I had to keep my legs down until just a few seconds before the scissor move began. I didn't fall behind, but I didn't stay up for as long as Chalene told us too. But I am happy because I was able to stick with all the moves on Chalene's pace. My legs on the Superman move, as Tony calls it, I felt were noticeably higher than I remember. I felt that was due to the extra hip flexor stretches I've been doing for my splits. Happy! Burned out my abs/core.
Splits and Flow were good, still not great because I had a bit of a control problem that caused a slight balance problem, but I tightened up and held form again, like yesterday. Just got to keep it going. One of these days it's going to click.
In the end, here is the shocker, I torched over 930kcals in today's short workout. A great way to start my day.
My workout spanned FOUR programs today. Awesomeness of the hybrid! I get the best of the best!
If my memory served, I kind of remembered that T25 routines didn't really have a warm up, or so that is what I remembered. I felt I needed a good warm up to prepare me for the cardio which is why I decided to do Cold Start. It is probably one of the better warm ups I've used. Also, it is the only warm up I have that is a stand along track on the DVDs so it is easy to access. Warmed up really nicely.
I kind of waffled last week, but this week, I'm using T25 on my Cardio days. It has been several months since I did T25 so I had, for the most part, forgotten the routines. In today's routine, I had forgotten about the stretching moves in the first half until the Burn Out for which I was very thankful. I knew it would task my arches and legs, but the stretch moves were placed perfectly to give me a bit of relief during the routine and also so I wouldn't have to tap out to take a break. If there were no stretch moves, I would have needed to tap out. But I was able to make a Straight 25! My arches were feeling it though especially at during cross jumps and then during the Burn Out. The Burn Out pain got quite intense, but rather than tapping out, I modified for a few reps till I got my second wind and then picked it back up. I had to soften my punches some on the high and low punch move during the BO because of sweat. I didn't want to throw sweat over the whole room so in stead of throwing hard and fast punches, I did a flexed push punch which in some ways is even more intense because of the focus and control needed. Awesome workout! I was a little worried about the calorie count for such a short workout, but more on that later.
No break, went as quickly as possible into the next routine. I was able to keep up with Chalene all through out this routine except for just before the scissor legs move. Right after the Clock move we are able to rest for just a moment before the scissor move begins with lifting our legs straight up and hold it there while Chalene is talking. I had to keep my legs down until just a few seconds before the scissor move began. I didn't fall behind, but I didn't stay up for as long as Chalene told us too. But I am happy because I was able to stick with all the moves on Chalene's pace. My legs on the Superman move, as Tony calls it, I felt were noticeably higher than I remember. I felt that was due to the extra hip flexor stretches I've been doing for my splits. Happy! Burned out my abs/core.
Splits and Flow were good, still not great because I had a bit of a control problem that caused a slight balance problem, but I tightened up and held form again, like yesterday. Just got to keep it going. One of these days it's going to click.
In the end, here is the shocker, I torched over 930kcals in today's short workout. A great way to start my day.
Sunday, April 19, 2015
HY: ChaLEAN Extreme-Push Circuit 2 + Splits + TCF.
HY: ChaLEAN Extreme-Push Circuit 2 + Splits + TCF.
A new week the same grind. Time to get back to the sweat minds and push some of that stuff out. Time to make the pores cry.
I was a bit off all day today because of a somewhat confrontational (I was one against the majority) meeting that caused my mind to race on into the wee hours of the morning. Not sure how many hours or minutes of sleep I got, but I had to get up early and bring my daughter to her soccer game. Then, I spent all morning and on into mid-afternoon cheering her on. That is the kind of stress that I LOVE! But everything sort of caught up with me when we got home and I found it necessary to take a nap for about an hour. I normally wouldn't take a nap before a workout, but I wouldn't have been able to focus had I not. I woke up surprisingly refreshed and I was able to get straight into the workout after drinking the grogginess away... with water!
Focus for today was legs, back and shoulders. The slow reps are KILLER!!! Looking at past records, I was lifting about20% more weight at about 20% more reps than I did today, but if memory serves, today was a more awesome pump and definitely burn. Just about hit failure with every move at Chalene's pace. And at the slower pace, I am able to really focus on the target muscles better. There are three different upper body angles for the flies in this routine, bent over, slightly bent over and straight up. The purpose is to hit the different muscles in the shoulders by lifting at different angles. One thing that made today really tough with those moves (except for the last one) is that my back is still not at 100% It is close, but bending over and staying in that position is extremely tough for my back. I must consciously engage my back muscles to stabilize my back, or I could hurt it again. It's happened before so I know what needs to be done. But with weights, that task is even tougher. Also the one leg balance dead lift was taxing on my back. I needed to stand out of it in the middle to relive the tension, but I was able to stick with Chalene.
One huge step back in the right direction is the additional moves I use. I add 4 sets of various pull ups at the beginning, then after every three moves. Today, it was Wide Front, Switch Grip, Parallel Grip and Close Grip. In past workouts I was only able to hit 12 on the first set, then break at either 8 or 10 on following sets. Today, all four sets went a straight 12 reps, and the switch grip went for 16 reps. I was very happy about that. It was a bit warm in my room today also, so the sweat was flowing freely. Got the big towels out now!
Splits were a bit tough today, for some reason, I was feeling extra tight, and my joints were feeling a bit closed. But the stretch really helped that issue. It did take a little longer for me to hit my mark, but I got there. I think I can attribute that weird feeling to atmospheric pressure fluctuations. The weather has been just crazy this past week, and we haven't seen the sun for more than mere seconds at a time. Today, it just started to rain right after I woke up and has continued on since then. My body seems to be sensitive to stuff like that now as I age. LOL! Did I just say that???
The Flow was solid, there were a couple times were I felt a bit out of control and off balance, but I didn't break form. I stiffened up and held form! Then continued with only a second or two lag.
In the end, I torched over 970kcals! WOO HOO!!!
Great way to start my week. Best wishes to you on the start of your week in a few hours!
A new week the same grind. Time to get back to the sweat minds and push some of that stuff out. Time to make the pores cry.
I was a bit off all day today because of a somewhat confrontational (I was one against the majority) meeting that caused my mind to race on into the wee hours of the morning. Not sure how many hours or minutes of sleep I got, but I had to get up early and bring my daughter to her soccer game. Then, I spent all morning and on into mid-afternoon cheering her on. That is the kind of stress that I LOVE! But everything sort of caught up with me when we got home and I found it necessary to take a nap for about an hour. I normally wouldn't take a nap before a workout, but I wouldn't have been able to focus had I not. I woke up surprisingly refreshed and I was able to get straight into the workout after drinking the grogginess away... with water!
Focus for today was legs, back and shoulders. The slow reps are KILLER!!! Looking at past records, I was lifting about20% more weight at about 20% more reps than I did today, but if memory serves, today was a more awesome pump and definitely burn. Just about hit failure with every move at Chalene's pace. And at the slower pace, I am able to really focus on the target muscles better. There are three different upper body angles for the flies in this routine, bent over, slightly bent over and straight up. The purpose is to hit the different muscles in the shoulders by lifting at different angles. One thing that made today really tough with those moves (except for the last one) is that my back is still not at 100% It is close, but bending over and staying in that position is extremely tough for my back. I must consciously engage my back muscles to stabilize my back, or I could hurt it again. It's happened before so I know what needs to be done. But with weights, that task is even tougher. Also the one leg balance dead lift was taxing on my back. I needed to stand out of it in the middle to relive the tension, but I was able to stick with Chalene.
One huge step back in the right direction is the additional moves I use. I add 4 sets of various pull ups at the beginning, then after every three moves. Today, it was Wide Front, Switch Grip, Parallel Grip and Close Grip. In past workouts I was only able to hit 12 on the first set, then break at either 8 or 10 on following sets. Today, all four sets went a straight 12 reps, and the switch grip went for 16 reps. I was very happy about that. It was a bit warm in my room today also, so the sweat was flowing freely. Got the big towels out now!
Splits were a bit tough today, for some reason, I was feeling extra tight, and my joints were feeling a bit closed. But the stretch really helped that issue. It did take a little longer for me to hit my mark, but I got there. I think I can attribute that weird feeling to atmospheric pressure fluctuations. The weather has been just crazy this past week, and we haven't seen the sun for more than mere seconds at a time. Today, it just started to rain right after I woke up and has continued on since then. My body seems to be sensitive to stuff like that now as I age. LOL! Did I just say that???
The Flow was solid, there were a couple times were I felt a bit out of control and off balance, but I didn't break form. I stiffened up and held form! Then continued with only a second or two lag.
In the end, I torched over 970kcals! WOO HOO!!!
Great way to start my week. Best wishes to you on the start of your week in a few hours!
Friday, April 17, 2015
HY: ChaLEAN Extreme- Burn Intervals/Ab Burner + Splits + TCF.
HY: ChaLEAN Extreme- Burn Intervals/Ab Burner + Splits + TCF.
Breakfast Shake then workout. Again, I was debating on whether or not to do T25 or this one because of time and repetition. I decided to go again because I sort of wanted to see how far I could go over last weeks performance. Right off, let me tell you, I went a lot further this time around, and I took a lot fewer breaks. I brought the intensity up a notch by pushing a little harder and increasing my range of mo...tion where I was able. But I stayed on Chalene's pace. When the weights got too much, I took a breath break and then caught up to Chalene's count, I didn't miss any reps. The only breaks I took were in the triceps rotation. I got all the way through the bent over triceps extensions AND the first round of singles of the over head tricep extension, but I stopped just two reps before Chalene slowed the reps down. I just couldn't take the burning. But I rewound the video and did 2 extra reps and then got all the way through the slow reps. But I hand to take one more break just before the final faster paced final 16 reps began. After that, I got all the way through each and every move, but I did take a couple water breaks.
Breakfast Shake then workout. Again, I was debating on whether or not to do T25 or this one because of time and repetition. I decided to go again because I sort of wanted to see how far I could go over last weeks performance. Right off, let me tell you, I went a lot further this time around, and I took a lot fewer breaks. I brought the intensity up a notch by pushing a little harder and increasing my range of mo...tion where I was able. But I stayed on Chalene's pace. When the weights got too much, I took a breath break and then caught up to Chalene's count, I didn't miss any reps. The only breaks I took were in the triceps rotation. I got all the way through the bent over triceps extensions AND the first round of singles of the over head tricep extension, but I stopped just two reps before Chalene slowed the reps down. I just couldn't take the burning. But I rewound the video and did 2 extra reps and then got all the way through the slow reps. But I hand to take one more break just before the final faster paced final 16 reps began. After that, I got all the way through each and every move, but I did take a couple water breaks.
No break between, went right into Ab Burner. Great for my abs and core, but the one change is when the weighted section began, instead of 5kgs or 7.5kgs, I went all the way up to 10kgs. Form was a bit sloppy, but I worked it out. Dying at the end.
Again, no breaks, went right into the splits. Pushed it and got really low on both the straddle and side splits. Very happy about that. The Flows were very solid. Had a great session with it.
In the end, I torched just under 840kcals! What a way to start my day, and end my week! Ready for the weekend, and my off day. Hope to foam roll more though. Welcome to the weekend, I'll be here waiting for ya'll!
Again, no breaks, went right into the splits. Pushed it and got really low on both the straddle and side splits. Very happy about that. The Flows were very solid. Had a great session with it.
In the end, I torched just under 840kcals! What a way to start my day, and end my week! Ready for the weekend, and my off day. Hope to foam roll more though. Welcome to the weekend, I'll be here waiting for ya'll!
HY: Weight Machine + Splits + TCF.
HY: Weight Machine + Splits + TCF.
Just finished the weights part of my workout today. Splits and TCF will have to wait till tonight. Today's weights came via the school machine. Got a great pump and burn. I'm still working on working on my form with that machine, though. Some of the joint angles that I'm forced into are a bit odd. Today was a bit interesting for a couple reasons, 1. I actually worked out with a colleague. He is my tennis playing partner, but since he injured his ankle he is unable to play tennis for a while, but when I told him I was working out, he wanted to join me. So today, he did. It was interesting to have someone to talk to to keep my mind off the pain. LOL! 2. I reversed the order of the machines. Instead of starting with the chest press machine, I started with the preacher curl machine. Actually I started as usual, with pull ups, but then, the order was reversed. Had my jams today also so the atmosphere was light. Last week, when I forgot them, the room was just dead with only the sounds of my grunts and groans. Upped my weights a little on a few of the machines, but still kept the 3 sets of 8 reps rhythm. When I hopped into the shower afterwards, I noticed that my shoulders had even bigger pressure welts than before.
Just finished the weights part of my workout today. Splits and TCF will have to wait till tonight. Today's weights came via the school machine. Got a great pump and burn. I'm still working on working on my form with that machine, though. Some of the joint angles that I'm forced into are a bit odd. Today was a bit interesting for a couple reasons, 1. I actually worked out with a colleague. He is my tennis playing partner, but since he injured his ankle he is unable to play tennis for a while, but when I told him I was working out, he wanted to join me. So today, he did. It was interesting to have someone to talk to to keep my mind off the pain. LOL! 2. I reversed the order of the machines. Instead of starting with the chest press machine, I started with the preacher curl machine. Actually I started as usual, with pull ups, but then, the order was reversed. Had my jams today also so the atmosphere was light. Last week, when I forgot them, the room was just dead with only the sounds of my grunts and groans. Upped my weights a little on a few of the machines, but still kept the 3 sets of 8 reps rhythm. When I hopped into the shower afterwards, I noticed that my shoulders had even bigger pressure welts than before.
Question: Does anyone know anything about pressure welts? I am sure it is coming from the squat machine, because on it, I'm squatting 150kgs. Should I not mind the welts? They don't hurt or anything, just a bit scary looking.
It was a busy day so I wasn't able to get to my splits and TCF until late. I was considering not doing the splits at all because I don't like doing them without a good warm up. But I didn't want to skip a day so I decided to give it a try. I started with the first half of the Tai Cheng Neural Reboot to loosen up my hip joints and get some blood into my knees. I held the splits a bit longer with a very slight pulse. I was able to get to my mark with an average amount of pain. But I was very happy to get it. Now, I know that I can warm up enough at night so if I need to, I can do it separate from my regular workout. TCF was solid. I lost a little concentration at one point, but my muscle memory took over and I kept going with the flow with only a slight pause. I'm almost there!
It was a busy day so I wasn't able to get to my splits and TCF until late. I was considering not doing the splits at all because I don't like doing them without a good warm up. But I didn't want to skip a day so I decided to give it a try. I started with the first half of the Tai Cheng Neural Reboot to loosen up my hip joints and get some blood into my knees. I held the splits a bit longer with a very slight pulse. I was able to get to my mark with an average amount of pain. But I was very happy to get it. Now, I know that I can warm up enough at night so if I need to, I can do it separate from my regular workout. TCF was solid. I lost a little concentration at one point, but my muscle memory took over and I kept going with the flow with only a slight pause. I'm almost there!
Thursday, April 16, 2015
HY: P90X3-X3 Yoga + Splits + TCF + Foam Rolling.
HY: P90X3-X3 Yoga + Splits + TCF + Foam Rolling.
Today was my active recovery day. It was NOT a rest day. Sore from the previous three tough days, Wednesday is now my mid-week recovery day before my last push to the weekend.
It has been a while since I did this workout within a formal program so I was happy to get it out and dust it off. It was nice to get back into yoga. I was feeling really tight but this routine just loosened me up very nicely. I was able to keep up with the pace, but my old nemesis moves were still tough. The Extended Leg with Toe Hold, my leg is still really bent but I perceived that it was a bit straighter than I remember. Still had my Crow, but I had to really struggle to get the Wrap move. My shoulders were tighter than usual. But I was able to get it on both sides.
Thanks to the yoga, I was able to really push my splits down. But in contradiction to that, I was really tight. My Flow was also solid. Coming together.
That is where I would usually end, but when I got home after work, I took about 45 minutes and foam rolled my inner thigh mainly, but also Lats, Tris, and all around my lower body. Felt so good. I'm ready for bed!
Today was my active recovery day. It was NOT a rest day. Sore from the previous three tough days, Wednesday is now my mid-week recovery day before my last push to the weekend.
It has been a while since I did this workout within a formal program so I was happy to get it out and dust it off. It was nice to get back into yoga. I was feeling really tight but this routine just loosened me up very nicely. I was able to keep up with the pace, but my old nemesis moves were still tough. The Extended Leg with Toe Hold, my leg is still really bent but I perceived that it was a bit straighter than I remember. Still had my Crow, but I had to really struggle to get the Wrap move. My shoulders were tighter than usual. But I was able to get it on both sides.
Thanks to the yoga, I was able to really push my splits down. But in contradiction to that, I was really tight. My Flow was also solid. Coming together.
That is where I would usually end, but when I got home after work, I took about 45 minutes and foam rolled my inner thigh mainly, but also Lats, Tris, and all around my lower body. Felt so good. I'm ready for bed!
Wednesday, April 15, 2015
HY: ChaLEAN Extreme-Push Circuit 1 + Splits + TCF.
HY: ChaLEAN Extreme-Push Circuit 1 + Splits + TCF.
I was debating whether to do Burn Circuit again or to move on. As you can see, I decided to move on. I may stick with Push Circuit for a couple weeks. I got such an awesome burn today. I upped my weights, but still not as heavy as I lifted the last time I went through the program, but I can remember that I was going faster than Chalene and adding more reps, even in Push Circuit. This time, I told my self to go at Chalene's pace and only do the reps she did. I also resigned to really flex out every target muscle group. I basically hit total and utter failure on every move. The pace is so slow and requires major focus or else I'd just speed up and lose the benefit of the move. So I really focused. The only adjustment was, again, to add the 4 sets of pull ups and chin ups. The squats were so taxing. I got an awesome pump and burn all over my body with the routine today. Achieved that major cardio affect with even the upper body moves, not to even mention the slow squats for lower body. Four hours later, and I'm still feeling the burn.
Splits and Flow were okay. I pushed the splits and stretch. Slowly but surely, I'm getting lower bit by bit.
Legs were feeling like rubber so I lost a little stability and balance on the Flow. But maintained a good steady pace.
In the end, I torched just under 800kcals.
I keep forgetting to mention this, but I'm doing really well with the water intake. I average about 1.5 gallons a day. I also got my wife to drink more water. According to that "Required Water" chart, she is now drinking 2 cups over the recommended amount of water daily. Being Japanese, tea, and green tea were preferred drinks, but now, she has sort of lost the taste for it. We are both feeling really good and energetic.
I was debating whether to do Burn Circuit again or to move on. As you can see, I decided to move on. I may stick with Push Circuit for a couple weeks. I got such an awesome burn today. I upped my weights, but still not as heavy as I lifted the last time I went through the program, but I can remember that I was going faster than Chalene and adding more reps, even in Push Circuit. This time, I told my self to go at Chalene's pace and only do the reps she did. I also resigned to really flex out every target muscle group. I basically hit total and utter failure on every move. The pace is so slow and requires major focus or else I'd just speed up and lose the benefit of the move. So I really focused. The only adjustment was, again, to add the 4 sets of pull ups and chin ups. The squats were so taxing. I got an awesome pump and burn all over my body with the routine today. Achieved that major cardio affect with even the upper body moves, not to even mention the slow squats for lower body. Four hours later, and I'm still feeling the burn.
Splits and Flow were okay. I pushed the splits and stretch. Slowly but surely, I'm getting lower bit by bit.
Legs were feeling like rubber so I lost a little stability and balance on the Flow. But maintained a good steady pace.
In the end, I torched just under 800kcals.
I keep forgetting to mention this, but I'm doing really well with the water intake. I average about 1.5 gallons a day. I also got my wife to drink more water. According to that "Required Water" chart, she is now drinking 2 cups over the recommended amount of water daily. Being Japanese, tea, and green tea were preferred drinks, but now, she has sort of lost the taste for it. We are both feeling really good and energetic.
Tuesday, April 14, 2015
HY: P90X3-Cold Start + ChaLEAN Extreme-Burn It Off/Ab Burner + Splits + TCF.
HY: P90X3-Cold Start + ChaLEAN Extreme-Burn It Off/Ab Burner + Splits + TCF.
I was really debating as to whether or not to do this routine today because I did it last week. I was considering doing something with Shaun T. Perhaps a T25 routine. But I finally decided to go with Chalene one more time. I have memorized the routine so I don't really need to "watch" the screen, but I do like the motivational aspect of the DVD. I also realized that I was doing the Burpees wrong. Or at least the burpees in this routine. I would always add a push up, but she doesn't. Instead, she does a plank jack then up. So I upped the ante and did everything, still adding my push up with the plank jack. I just about burned myself out on that move and that is only the second move of the routine! All the other moves seemed a bit easier that last week, so that gave me the opportunity to push it even more. On the move that uses the dumbbell, Side lunge with dumbbell raise, I upped my weight to 5kgs. That was tough. That equaled my heaviest weight on that move. I've tried heavier, but didn't make it to the end. 5kgs is my limit... for now. Thigh toner is still killer. Barely held out to the end of the jumping jacks series with the thigh toner. I'm still getting used to using it. I am a little worried about the condition of my ankles, though. The second to last move where we do the football moves, my arches were hurting. It was like doing Insanity for the first time all over again. I might have to dust that program off and strengthen up my feet and ankles again. Or I might start with T25 again. On the very last move, the 3-Point Stance, I always do 20 instead of just 16. I don't stop in the middle, I just keep going. There is just enough time to get 8 reps in. And even though it was still a bit cool, I was sweating up a storm. Such a great workout.
I was really debating as to whether or not to do this routine today because I did it last week. I was considering doing something with Shaun T. Perhaps a T25 routine. But I finally decided to go with Chalene one more time. I have memorized the routine so I don't really need to "watch" the screen, but I do like the motivational aspect of the DVD. I also realized that I was doing the Burpees wrong. Or at least the burpees in this routine. I would always add a push up, but she doesn't. Instead, she does a plank jack then up. So I upped the ante and did everything, still adding my push up with the plank jack. I just about burned myself out on that move and that is only the second move of the routine! All the other moves seemed a bit easier that last week, so that gave me the opportunity to push it even more. On the move that uses the dumbbell, Side lunge with dumbbell raise, I upped my weight to 5kgs. That was tough. That equaled my heaviest weight on that move. I've tried heavier, but didn't make it to the end. 5kgs is my limit... for now. Thigh toner is still killer. Barely held out to the end of the jumping jacks series with the thigh toner. I'm still getting used to using it. I am a little worried about the condition of my ankles, though. The second to last move where we do the football moves, my arches were hurting. It was like doing Insanity for the first time all over again. I might have to dust that program off and strengthen up my feet and ankles again. Or I might start with T25 again. On the very last move, the 3-Point Stance, I always do 20 instead of just 16. I don't stop in the middle, I just keep going. There is just enough time to get 8 reps in. And even though it was still a bit cool, I was sweating up a storm. Such a great workout.
Went right into Abs and still have to tap out just before getting to
the weighted sit-ups. I used to be able to get all the way through the
routine with Chalene at her pace, but now, not so much. Looks like more
ab/core work is needed.
The splits felt really good today. Doing them so close to the previous splits is, I think, really good. I was able to keep pushing down and not have any problem with my knees. Flow also was solid.
All around good, sweaty workout today. I wonder what's going to happen when it gets HOT!! I may need to put up plastic to protect my books and computer. The Sprinkler is coming!
The splits felt really good today. Doing them so close to the previous splits is, I think, really good. I was able to keep pushing down and not have any problem with my knees. Flow also was solid.
All around good, sweaty workout today. I wonder what's going to happen when it gets HOT!! I may need to put up plastic to protect my books and computer. The Sprinkler is coming!
Sunday, April 12, 2015
HY: ChaLEAN Extreme-Burn Circuit 3 + Splits + TCF.
HY: ChaLEAN Extreme-Burn Circuit 3 + Splits + TCF.
Keeping pace with Chalene is getting hard. I had totally forgotten how tough the slower pace in weight lifting is. The second time I went through this program, I picked up the pace and added a lot of reps. By the end of each routine, I was pumped, but not spent. Getting back to Chalene's method, I'm pumped and totally spent at the end of each routine. I went down by 1.25 kgs on all the weights, but by the 7th move, I was needing that mid-set break. By the end of the routine, my whole body was literally shaking like a wet Chihuahua. Got an awesome full-body workout. Especially for my shoulders and legs. WOO HOO! What a pump!
The splits and Flow were very solid and I felt really confident. Getting closer to that video shoot on the Flow. I'm scouting sites now. :-) Great way to start the week. In the end, I totally torched over 1000kcals. It has been a while since I've done that, and and even longer while since I've done it under 2 hours.
Keeping pace with Chalene is getting hard. I had totally forgotten how tough the slower pace in weight lifting is. The second time I went through this program, I picked up the pace and added a lot of reps. By the end of each routine, I was pumped, but not spent. Getting back to Chalene's method, I'm pumped and totally spent at the end of each routine. I went down by 1.25 kgs on all the weights, but by the 7th move, I was needing that mid-set break. By the end of the routine, my whole body was literally shaking like a wet Chihuahua. Got an awesome full-body workout. Especially for my shoulders and legs. WOO HOO! What a pump!
The splits and Flow were very solid and I felt really confident. Getting closer to that video shoot on the Flow. I'm scouting sites now. :-) Great way to start the week. In the end, I totally torched over 1000kcals. It has been a while since I've done that, and and even longer while since I've done it under 2 hours.
Friday, April 10, 2015
HY: ChaLEAN Extreme-Burn Intervals + Splits + TCF.
HY: ChaLEAN Extreme-Burn Intervals + Splits + TCF.
Breakfast Shake and morning workout. Finally able to carry out my workout as scheduled.
It has been a while since I did this routine, but I have always liked this one. I have always gotten big calorie burns when a workout combines cardio and resistance. I kind of wish there were more routines like this out there. In the past, I would start off with 5kgs but lower it to 4kgs or even 3kgs because the rep count is so high and fast. I was kind of expecting to do the same today. I started off with 5kgs. I held up okay for the first half pretty well. I got through the bicep curls, rows, shoulder presses and lunges. But my nemesis is the triceps section. Kick backs were fine, but the overhead tricep raises, I failed half way, and had to take several breaks and rewind several times to get all the reps in. BURN BURN BURN!!! In the next few resistance moves, I had to take a few breaks, but less than the triceps move. But, I stuck with 5kgs all the way through. That is a hurdle I finally got over. Now, to increase muscle endurance, I intend to lower the number of breaks every time I do this routine. Another thing about this routine is that today is the first time for me to use the thigh toner bands with this workout. In a word... OUCH!!! Again, I never realized how much work it was to stretch that band out with your legs. My thighs were BURNING!!! and my butt was on the verge of cramping at the end of each band move. Crazy Awesome!!!
Splits hit a new low today. Knee felt okay so I pushed a bit more. Flow was solid. I think I'm almost ready to take a video of my Flow. I'm thinking of what to wear. LOL!
In the end, I torched over 760kcals. I was gnawing at the bit to GO for the day. So much energy!
So happy to enter the weekend. Hello Off Day!
Breakfast Shake and morning workout. Finally able to carry out my workout as scheduled.
It has been a while since I did this routine, but I have always liked this one. I have always gotten big calorie burns when a workout combines cardio and resistance. I kind of wish there were more routines like this out there. In the past, I would start off with 5kgs but lower it to 4kgs or even 3kgs because the rep count is so high and fast. I was kind of expecting to do the same today. I started off with 5kgs. I held up okay for the first half pretty well. I got through the bicep curls, rows, shoulder presses and lunges. But my nemesis is the triceps section. Kick backs were fine, but the overhead tricep raises, I failed half way, and had to take several breaks and rewind several times to get all the reps in. BURN BURN BURN!!! In the next few resistance moves, I had to take a few breaks, but less than the triceps move. But, I stuck with 5kgs all the way through. That is a hurdle I finally got over. Now, to increase muscle endurance, I intend to lower the number of breaks every time I do this routine. Another thing about this routine is that today is the first time for me to use the thigh toner bands with this workout. In a word... OUCH!!! Again, I never realized how much work it was to stretch that band out with your legs. My thighs were BURNING!!! and my butt was on the verge of cramping at the end of each band move. Crazy Awesome!!!
Splits hit a new low today. Knee felt okay so I pushed a bit more. Flow was solid. I think I'm almost ready to take a video of my Flow. I'm thinking of what to wear. LOL!
In the end, I torched over 760kcals. I was gnawing at the bit to GO for the day. So much energy!
So happy to enter the weekend. Hello Off Day!
HY: ChaLEAN Ext.-Burn Circuit 2 + Splits + TCF.
HY: ChaLEAN Ext.-Burn Circuit 2 + Splits + TCF.
I fully intended to do my workout in the morning today, but my son was sick and my workout area is right outside his door. Plus, I need his door to mount my pull up bar so instead of waking him up, I passed on a morning workout to let him sleep. Luckily, I didn't have a night class today so I could do my workout after work.
Just a regular workout today. But it was far from easy. I decided to stick with the method except for add...ing the pull ups and chin ups. I am still using lighter weights, but it was extremely tough today. On the last half of the routine, I couldn't last to the 12th rep, I had to take a mid-set break at 8 reps, then finish it out. Not actually because of the target muscles, but mainly because of secondary muscles. For example, when doing the lunge and row move, my grip strength was too weak to keep holding my dumbbells for 12 reps. If I did a regular pace, I could have, but Chalene takes a considerably slower pace with her reps in the program. So, I took a break when my forearms gave out. But they recovered quickly after a good shake out. Also, there are a lot of dead lifts in this routine. My back is still not at 100% so I had to reduce the weight on the dead lift row move. I can do more on the row, but not when combined with a dead lift. I stayed safe and went lighter. But for previous ChaLEAN Ext. routines this week, it was the first time for me to use resistance bands around my legs. I never owned the loop bands until I got Tai Cheng. WOW! I never realized how much my outer thigh are worked with those little bands. Great addition to my arsenal. Love when I discover Xprogram tools. Pull ups are getting easier, but my muscle endurance is bad. I start out strong, but quickly degrade. I got an extremely good pump and burn on my biceps today. Recently, I have been actually able to feel the flex and pump in my arm muscle group. Previously, when I would do bicep curls, I wouldn't even feel much even though I got pumped. Now, I'm feeling it a lot. I learning to focus and use the actual target muscles for each particular move. Great workout! Old routine, but a new experience! It is this type of experience that keeps my hybrid fun and interesting, and returning.
I fully intended to do my workout in the morning today, but my son was sick and my workout area is right outside his door. Plus, I need his door to mount my pull up bar so instead of waking him up, I passed on a morning workout to let him sleep. Luckily, I didn't have a night class today so I could do my workout after work.
Just a regular workout today. But it was far from easy. I decided to stick with the method except for add...ing the pull ups and chin ups. I am still using lighter weights, but it was extremely tough today. On the last half of the routine, I couldn't last to the 12th rep, I had to take a mid-set break at 8 reps, then finish it out. Not actually because of the target muscles, but mainly because of secondary muscles. For example, when doing the lunge and row move, my grip strength was too weak to keep holding my dumbbells for 12 reps. If I did a regular pace, I could have, but Chalene takes a considerably slower pace with her reps in the program. So, I took a break when my forearms gave out. But they recovered quickly after a good shake out. Also, there are a lot of dead lifts in this routine. My back is still not at 100% so I had to reduce the weight on the dead lift row move. I can do more on the row, but not when combined with a dead lift. I stayed safe and went lighter. But for previous ChaLEAN Ext. routines this week, it was the first time for me to use resistance bands around my legs. I never owned the loop bands until I got Tai Cheng. WOW! I never realized how much my outer thigh are worked with those little bands. Great addition to my arsenal. Love when I discover Xprogram tools. Pull ups are getting easier, but my muscle endurance is bad. I start out strong, but quickly degrade. I got an extremely good pump and burn on my biceps today. Recently, I have been actually able to feel the flex and pump in my arm muscle group. Previously, when I would do bicep curls, I wouldn't even feel much even though I got pumped. Now, I'm feeling it a lot. I learning to focus and use the actual target muscles for each particular move. Great workout! Old routine, but a new experience! It is this type of experience that keeps my hybrid fun and interesting, and returning.
Splits were good, but my knee is still a bit weird, so I am just worried about maintaining my flexibility right now as opposed to extending it until my knee feels better. I wouldn't want it to buckle in.
The Flow was also good. Again today, only one balance issue. But the reason for that is that I have to be too close to a wall when starting a certain move and today, I was a bit too close and once I started the move, I was already off center and that threw me off balance. I need to watch my positioning, especially in my small area.
In the end, I torched over 730kcals.
The Flow was also good. Again today, only one balance issue. But the reason for that is that I have to be too close to a wall when starting a certain move and today, I was a bit too close and once I started the move, I was already off center and that threw me off balance. I need to watch my positioning, especially in my small area.
In the end, I torched over 730kcals.
Thursday, April 9, 2015
HY: ChaLEAN Extreme-Warm Up + P90X3-Cold Start + ChaLEAN Extreme-Recharge + Extreme Abs + Splits + TCF.
HY: ChaLEAN Extreme-Warm Up + P90X3-Cold Start + ChaLEAN Extreme-Recharge + Extreme Abs + Splits + TCF.
A virtual Potpourri of exercises today. Sort of a cut and paste job to get the right feel for today's workout. Feeling quite sore from the heavy weights of Sunday and Tuesday, I decided that I would do Recharge today. When I started it, I felt I still, even for Recharge wanted a little bit of a warm up so I got out the Burn Circuit routine and did the 5 minutes warm up there, then I thought that a fuller warm up would feel better so I went ahead and did Cold Start. Felt really good after that and Recharge was awesome. Got a really good stretch all over my body. I was still really low on the calorie burn so I thought to add Extreme Abs. As I was starting to hit play, I almost chickened out and when for Ab Burner, but I stayed the course. Tough and challenging ab routine it was. But it burned to Good! Had just enough time to do a semi-truncated splits training so I did and ended there. I did the Flow after I got home from work. Through all my Flows, I counted only one minor balance issue. Aside from that, solid Flow. After today's workout, It felt like I worked all that soreness out. Not extraneous pain anywhere. Happy for that! Now for a good sleep! Back to the weights tomorrow!
A virtual Potpourri of exercises today. Sort of a cut and paste job to get the right feel for today's workout. Feeling quite sore from the heavy weights of Sunday and Tuesday, I decided that I would do Recharge today. When I started it, I felt I still, even for Recharge wanted a little bit of a warm up so I got out the Burn Circuit routine and did the 5 minutes warm up there, then I thought that a fuller warm up would feel better so I went ahead and did Cold Start. Felt really good after that and Recharge was awesome. Got a really good stretch all over my body. I was still really low on the calorie burn so I thought to add Extreme Abs. As I was starting to hit play, I almost chickened out and when for Ab Burner, but I stayed the course. Tough and challenging ab routine it was. But it burned to Good! Had just enough time to do a semi-truncated splits training so I did and ended there. I did the Flow after I got home from work. Through all my Flows, I counted only one minor balance issue. Aside from that, solid Flow. After today's workout, It felt like I worked all that soreness out. Not extraneous pain anywhere. Happy for that! Now for a good sleep! Back to the weights tomorrow!
Wednesday, April 8, 2015
HY: Weight Machine + Splits + TCF.
HY: Weight Machine + Splits + TCF.
School has begun and my work schedule is back. It looks like Tuesday will be my "Workout at School" Day. So I worked out at school today using their Universal Weight Machine. No forgetting my workout clothes today, I was dressed for the occasion. I used it a few weeks ago and had a good experience with it (except for the clothes). So today, I did the same routine and went to every station and went as heavy as possible and did 3 sets of 8 reps. I also did an extra leg move using the Leg Press station. It is sort of a Single Leg Push Down move which is like a one legged squat. Had a lot of sweat today and I got a lot cardio effect. I burned a lot of kcals, over 800 when all was said and done. Really got a good pump and burn today.
I didn't have time to do anything else, so I did my splits and Flow when I got home. Everything went well. It looks like I'll be doing the weight machine at school every Tuesday or Thursday until my co-worker heals and we can play tennis again.
School has begun and my work schedule is back. It looks like Tuesday will be my "Workout at School" Day. So I worked out at school today using their Universal Weight Machine. No forgetting my workout clothes today, I was dressed for the occasion. I used it a few weeks ago and had a good experience with it (except for the clothes). So today, I did the same routine and went to every station and went as heavy as possible and did 3 sets of 8 reps. I also did an extra leg move using the Leg Press station. It is sort of a Single Leg Push Down move which is like a one legged squat. Had a lot of sweat today and I got a lot cardio effect. I burned a lot of kcals, over 800 when all was said and done. Really got a good pump and burn today.
I didn't have time to do anything else, so I did my splits and Flow when I got home. Everything went well. It looks like I'll be doing the weight machine at school every Tuesday or Thursday until my co-worker heals and we can play tennis again.
Tuesday, April 7, 2015
HY: ChaLEAN Extreme- Burn It Off + Ab Burner + Splits + TCF.
HY: ChaLEAN Extreme- Burn It Off + Ab Burner + Splits + TCF.
Had a great workout today. Burned a lot more calories than I though I would. I feel quite sore today from yesterdays workout, especially the target muscles, upper back, posterior shoulder, and legs. I can really feel the burn. I was looking forward to the cardio today.
Today's routine was a lot more intense than I remember it being. I don't know why. I was breathing hard right from the start. I usually do 15 of the Burpees, but I stayed with Chalene this time and was really winded after only 10. It was a great cardio routine. I also did the first abs routine and that was a good burn, too!
The splits and Flow were again, really solid. I kind of sense myself getting into a groove with the Flow so that is good. I just have to be careful not to get into a rut. I pushed a lot today with the splits. I have to be careful of plateauing. I have to keep pushing.
In the end, I lost over 750kcals during this workout. I thought it would be lower than 500. Good surprise!
Had a great workout today. Burned a lot more calories than I though I would. I feel quite sore today from yesterdays workout, especially the target muscles, upper back, posterior shoulder, and legs. I can really feel the burn. I was looking forward to the cardio today.
Today's routine was a lot more intense than I remember it being. I don't know why. I was breathing hard right from the start. I usually do 15 of the Burpees, but I stayed with Chalene this time and was really winded after only 10. It was a great cardio routine. I also did the first abs routine and that was a good burn, too!
The splits and Flow were again, really solid. I kind of sense myself getting into a groove with the Flow so that is good. I just have to be careful not to get into a rut. I pushed a lot today with the splits. I have to be careful of plateauing. I have to keep pushing.
In the end, I lost over 750kcals during this workout. I thought it would be lower than 500. Good surprise!
Monday, April 6, 2015
HY: ChaLEAN Extreme: Burn Circuit 1 + Splits + TCF.
HY: ChaLEAN Extreme: Burn Circuit 1 + Splits + TCF.
Started a new program today from the first full week of the month. I sort of wanted to get back into the BB weight lifting game so I went with the program that put the love for weights in me! I got out my old worksheets so I could see what kind of weights I was lifting the last time I did the program and I was shocked. I didn't have the confidence to lift that heavy now. This time through as a hybrid, I an not planning to do the program exactly as scheduled, but doing things here and there, but my basic plan it to alternate weights and cardio days 6 days a week with Saturdays off. With 3 weight routines per stage, this will work out perfectly and I can regain my strength.
Perhaps a little explanation is in order here. For me, when I do resistance training, I gain strength relatively quickly, but if I don't do weights for more than a week, even if I'm doing resistance training with body weight exercises, I loose strength. So if I want do stay strong with the weights, I need to regularly do weights.
I also did a little adjustment to the routine in that at the beginning and the end and after every 3 moves, I add a set of pull ups. I used to do 20, but today, I only did 10. For most of the lower body moves, I kept the same weight, 44kgs, but was very winded and my legs were rubbery afterwards, so that was good. But on the upper body moves, posterior flies, mainly, I went from 10kgs, to 7.5kgs. Also, I saw that I upped the number of reps from 12 to 16. Four more that what Chalene does in the routine. So, this time, I decided to actually do each rep slowly and smoothly without jerking up the weights. I got an awesome cardio effect and I was really breathing. Following the cues from Chalene, I got an awesome pump and burn.
The splits and Flow were good. I had a major hiccup in one Flow that forced me to restart, but things were good from then on. In the end, I torched over 850kcals!
Happy to start a regular program within a hybrid again. It give me the structure and freedom that I need with my schedule. Great way to start the week.
Started a new program today from the first full week of the month. I sort of wanted to get back into the BB weight lifting game so I went with the program that put the love for weights in me! I got out my old worksheets so I could see what kind of weights I was lifting the last time I did the program and I was shocked. I didn't have the confidence to lift that heavy now. This time through as a hybrid, I an not planning to do the program exactly as scheduled, but doing things here and there, but my basic plan it to alternate weights and cardio days 6 days a week with Saturdays off. With 3 weight routines per stage, this will work out perfectly and I can regain my strength.
Perhaps a little explanation is in order here. For me, when I do resistance training, I gain strength relatively quickly, but if I don't do weights for more than a week, even if I'm doing resistance training with body weight exercises, I loose strength. So if I want do stay strong with the weights, I need to regularly do weights.
I also did a little adjustment to the routine in that at the beginning and the end and after every 3 moves, I add a set of pull ups. I used to do 20, but today, I only did 10. For most of the lower body moves, I kept the same weight, 44kgs, but was very winded and my legs were rubbery afterwards, so that was good. But on the upper body moves, posterior flies, mainly, I went from 10kgs, to 7.5kgs. Also, I saw that I upped the number of reps from 12 to 16. Four more that what Chalene does in the routine. So, this time, I decided to actually do each rep slowly and smoothly without jerking up the weights. I got an awesome cardio effect and I was really breathing. Following the cues from Chalene, I got an awesome pump and burn.
The splits and Flow were good. I had a major hiccup in one Flow that forced me to restart, but things were good from then on. In the end, I torched over 850kcals!
Happy to start a regular program within a hybrid again. It give me the structure and freedom that I need with my schedule. Great way to start the week.
Wednesday, April 1, 2015
HY: P90X3-Cold Start + YAYOG-Adv. Timed Sets + Splits + TCF
HY: P90X3-Cold Start + YAYOG-Adv. Timed Sets + Splits + TCF
I was fully intending to start a new hybrid combo today because it is April 1, but when I got to workout time I figured it was the middle of the week so I decided to start a new HY from next week so I could keep the week cycle clean. So instead, I put together a bunch of programs for a true hybrid.
It had been a while since I did YAYOG so I figured, "walk in the park." NO WAY. I did the advanced cycle and was SO dying with each move. 4 moves at 8 sets, 20 seconds on 20 seconds rest. The rest period seemed to get shorter and shorter as the cycle went on. Move 1 was Star Jumpers. First few sets were fine, but from set 3 & 4, I was just dying. Breathing heavier than I have in a long time. The 2nd move was Half Dive Bombers, upper back and tri's were dying from the same point. The 3rd move was Side V-Ups. This was a little easier because each side only got 4 sets, but still died on the last two sets. Last move was Bridge Hip Thrusts. What didn't hurt here? It was a great full body workout. For each move, I would start out at a good pace, but for some reason, I would naturally, without thinking about it, pick up the pace on the last two sets to increase the number of reps. It felt like an obligation to up my rep number. I would totally die in the end, but felt good.
Splits and Flow were good. Pushed more, but had to lay off a bit compared to yesterday's push. My knee, for some reason, felt a little gimpy on the straddle splits so I took it a little easy.
In the end, I burned over 650kcals. That's 200 less than I burn with 3 of the 10MT routines is a little less than the same time. Interesting.
Last night, my wife felt something in her throat after shopping. Then later in the evening, I too, felt something in my throat. So I gargled with some medicine and went to bed. I felt just a bit off all day, but the only time I felt good with during my workout. Felt pumped and good for some time afterwards, but now, not so good. I can feel my body fighting the good fight. I'm going to get a lot of rest tonight so hope I'm fine in the morning.
I was fully intending to start a new hybrid combo today because it is April 1, but when I got to workout time I figured it was the middle of the week so I decided to start a new HY from next week so I could keep the week cycle clean. So instead, I put together a bunch of programs for a true hybrid.
It had been a while since I did YAYOG so I figured, "walk in the park." NO WAY. I did the advanced cycle and was SO dying with each move. 4 moves at 8 sets, 20 seconds on 20 seconds rest. The rest period seemed to get shorter and shorter as the cycle went on. Move 1 was Star Jumpers. First few sets were fine, but from set 3 & 4, I was just dying. Breathing heavier than I have in a long time. The 2nd move was Half Dive Bombers, upper back and tri's were dying from the same point. The 3rd move was Side V-Ups. This was a little easier because each side only got 4 sets, but still died on the last two sets. Last move was Bridge Hip Thrusts. What didn't hurt here? It was a great full body workout. For each move, I would start out at a good pace, but for some reason, I would naturally, without thinking about it, pick up the pace on the last two sets to increase the number of reps. It felt like an obligation to up my rep number. I would totally die in the end, but felt good.
Splits and Flow were good. Pushed more, but had to lay off a bit compared to yesterday's push. My knee, for some reason, felt a little gimpy on the straddle splits so I took it a little easy.
In the end, I burned over 650kcals. That's 200 less than I burn with 3 of the 10MT routines is a little less than the same time. Interesting.
Last night, my wife felt something in her throat after shopping. Then later in the evening, I too, felt something in my throat. So I gargled with some medicine and went to bed. I felt just a bit off all day, but the only time I felt good with during my workout. Felt pumped and good for some time afterwards, but now, not so good. I can feel my body fighting the good fight. I'm going to get a lot of rest tonight so hope I'm fine in the morning.
HY: 10MT- OoOCardio Intervals/OoOFriday Night Arms/Abs + Splits + TCF.
HY: 10MT- OoOCardio Intervals/OoOFriday Night Arms/Abs + Splits + TCF.
Today was an unusual day. Woke up to a overcast morning and my first thought was, "Good, I can do the lawn before the rain." So, I had an energy ball and went out and did the lawn. It only took about 90 minutes from cutting the grass, raking and bagging, but I was using a kids rake and I was working my legs and back the whole time. I should have worn my HRM. Soon after that, my family went out for a day of shopping. Literally, a whole day, that's 8 hours of walking and shopping. The only thing that I ended up getting was some Almond Milk Powder and Coconut water. My kids got a lot of stuff, especially my daughter, for school. Again, I should have worn my HRM.
By the time we got home, it was past 8pm which is way past the time I usually like to start a workout, so I figured I'd just do a quickie and be done with it, after all, I've been moving and grooving all day. Once I got started, I didn't want to do just a "Quickie", So I did a full 3 routine 10MT workout. Got a great burn, especially on FNA's. That is an awesome routine. Also got an awesome burn on my abs.
I'm starting to have less pain in my hip flexor so I was pushing a little deeper into my splits today. Got to keep moving forward and not get comfortable with a little progress. While at the same time being careful to stay injury free.
Great way to end my vacation on. Tomorrow, it's back to the grind!
Today was an unusual day. Woke up to a overcast morning and my first thought was, "Good, I can do the lawn before the rain." So, I had an energy ball and went out and did the lawn. It only took about 90 minutes from cutting the grass, raking and bagging, but I was using a kids rake and I was working my legs and back the whole time. I should have worn my HRM. Soon after that, my family went out for a day of shopping. Literally, a whole day, that's 8 hours of walking and shopping. The only thing that I ended up getting was some Almond Milk Powder and Coconut water. My kids got a lot of stuff, especially my daughter, for school. Again, I should have worn my HRM.
By the time we got home, it was past 8pm which is way past the time I usually like to start a workout, so I figured I'd just do a quickie and be done with it, after all, I've been moving and grooving all day. Once I got started, I didn't want to do just a "Quickie", So I did a full 3 routine 10MT workout. Got a great burn, especially on FNA's. That is an awesome routine. Also got an awesome burn on my abs.
I'm starting to have less pain in my hip flexor so I was pushing a little deeper into my splits today. Got to keep moving forward and not get comfortable with a little progress. While at the same time being careful to stay injury free.
Great way to end my vacation on. Tomorrow, it's back to the grind!
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