10-30-15 HY: Insanity- MAX Cardio Conditioning + Splits + TCF.
I knew this program was coming and was mentally prepared for it, but not physically. HA! I lasted about 12 minutes before I had to take a break, then I learned to end right when Shaun T ended and to use his explanation time for the next move as recovery, and I only took a quick break after ever couple moves in the last 20 minutes. Doing his moves for a minute long and then with no big break is a huge challenge for me. I'm kind of excited for MAX30. I haven't gotten that program yet, but hopefully next year.
I went and drank my coconut water and then got into the splits. My hip joints were a little sore from, what I believe, pushing a little to hard yesterday. They felt a little tender and swollen because my range of motion was a lot smaller at the beginning. But after the first wave of pain subsided, I was back to the mark, and I as able to get down to the bar with very little hip twist.
The Flow was good. A few minor balance issues, but I held it together and didn't fall off my line like yesterday.
In the end, I torched a solid 907kcals. Happy to end the week on a high!
Friday, October 30, 2015
The End of an Era!
The end of an era. The green pen finally ran out of ink during today's
workout. After about 8 years of workout records, worksheets, and notes,
its goodbye! Now auditioning new pens!
Thursday, October 29, 2015
10-29-15 HY: ChaLEAN Extreme- Lean Circuit 2 + Ab Burner + Splits + TCF.
10-29-15 HY: ChaLEAN Extreme- Lean Circuit 2 + Ab Burner + Splits + TCF.
This ends ChaLEAN Extreme for this round. It was a great workout. Target was Shoulders and upper back. Anterior/Posterior/Medial Delt lifts, Lateral raises, lots of rows in all different varieties. These moves just killed me tonight. It was weights, but I got a great cardio affect. Don't forget the pull ups. I kept the weights pretty much the same as last run through. Rows were 19.5kgs, I stayed at that weight because the rows were with a 45 degree angle back so I wanted to protect my back. Also, I didn't want to take the time to switch plates on and off the dumbbells. Shoulder work was at 10kgs. But on the last move, the "Squat with Double-Arm Anterior Delt Lift" I had to go down to 7.5kgs. Also, on a lot of these moves, I killed my core like, "Plank with Single-Arm Row". Man! Just keeping my hips square was so tough and my whole core was feeling it. For this reason, I went with a shorter ab routine.
It has been a while since I did this routine, and thankfully it was exactly what I needed in an ab routine today. My core was already aching, so I didn't want to go too intense.
Splits were good, and I really pushed to get on the bar. A little less of a twist today, but still a little. Still need to push to keep square. The Flow was good and smooth, except for one balance fail.
In the end, I torched just over 1000kcals.
This ends ChaLEAN Extreme for this round. It was a great workout. Target was Shoulders and upper back. Anterior/Posterior/Medial Delt lifts, Lateral raises, lots of rows in all different varieties. These moves just killed me tonight. It was weights, but I got a great cardio affect. Don't forget the pull ups. I kept the weights pretty much the same as last run through. Rows were 19.5kgs, I stayed at that weight because the rows were with a 45 degree angle back so I wanted to protect my back. Also, I didn't want to take the time to switch plates on and off the dumbbells. Shoulder work was at 10kgs. But on the last move, the "Squat with Double-Arm Anterior Delt Lift" I had to go down to 7.5kgs. Also, on a lot of these moves, I killed my core like, "Plank with Single-Arm Row". Man! Just keeping my hips square was so tough and my whole core was feeling it. For this reason, I went with a shorter ab routine.
It has been a while since I did this routine, and thankfully it was exactly what I needed in an ab routine today. My core was already aching, so I didn't want to go too intense.
Splits were good, and I really pushed to get on the bar. A little less of a twist today, but still a little. Still need to push to keep square. The Flow was good and smooth, except for one balance fail.
In the end, I torched just over 1000kcals.
Wednesday, October 28, 2015
10-28-15 HY: P90X2-X2 Yoga + Splits + TCF.
10-28-15 HY: P90X2-X2 Yoga + Splits + TCF.
Had some extra time this morning, so started the day off with a good round of yoga with Tony. Over all a good session, but my right leg balance was way off. Left balance was good. The discrepancy showed itself with Half-Moon pose and Warrior 3. It was tough. Still can't touch my toes to the ground on plow. But I got a few good clicks and cracks in my back and all over. Really opened up my hips and shoulders. Felt really good.
Had some extra time this morning, so started the day off with a good round of yoga with Tony. Over all a good session, but my right leg balance was way off. Left balance was good. The discrepancy showed itself with Half-Moon pose and Warrior 3. It was tough. Still can't touch my toes to the ground on plow. But I got a few good clicks and cracks in my back and all over. Really opened up my hips and shoulders. Felt really good.
Had to wait till after work to do the splits and Flow. Both went well
but didn't hit the bar today again. I need to push it or I won't reach
my goal. Time to up my game!
Yoga burned a good 300+kcals!
Yoga burned a good 300+kcals!
10-27-15 HY: Tennis + Weight Machines + Splits + TCF.
10-27-15 HY: Tennis + Weight Machines + Splits + TCF.
Tennis day! It was a good run. There were flashes of brilliance and flashes of dumpster material. I was able to keep the highs going a little longer than the lows today, but I couldn't completely get rid of the lows. I lost concentration a few times and that is when the lows hit. One thing that didn't happen that much was after hitting a good shot, I didn't dump the next ball into the net with an unforced error. That came a few shots later. No bagels today. Final score was 6-2, 6-1, 6-2.
Tennis day! It was a good run. There were flashes of brilliance and flashes of dumpster material. I was able to keep the highs going a little longer than the lows today, but I couldn't completely get rid of the lows. I lost concentration a few times and that is when the lows hit. One thing that didn't happen that much was after hitting a good shot, I didn't dump the next ball into the net with an unforced error. That came a few shots later. No bagels today. Final score was 6-2, 6-1, 6-2.
I moved right into the weight room and did my upper lower rotation and
this time, I was pretty much the same machines as last time. Got a
great pump and burn. One different thing was the pull ups, I did the
step down progression from 10 to 2. Failed in the middle of 8. But
enjoyed the session.
Had to wait to do the Splits and TCF, but everything went well. Still trying to square up my hips so I didn't even try to use the bar. The Flow was also good and smooth.
At the end of tennis and weights I torched 1100+kcals. Good good BURN!
Had to wait to do the Splits and TCF, but everything went well. Still trying to square up my hips so I didn't even try to use the bar. The Flow was also good and smooth.
At the end of tennis and weights I torched 1100+kcals. Good good BURN!
Monday, October 26, 2015
10-26-15 HY: Insanity-MAX Interval Plyo + Splits + TCF.
10-26-15 HY: Insanity-MAX Interval Plyo + Splits + TCF.
Cardio Day! But today was a very unusual day in that I had a day off, and I was all alone. So I took a day off from everything, no chores, no work, nothing. The only thing I did that I had to do was get gas for the car. Oddly relaxing. Getting into the workout was a little tough to get off my butt. Plus, I had been dreading this routine because the word "Plyo" intimidates me. But it was actually a great workout. The big problem was that my chest was sore from yesterday and this routine has a ton of different push ups. Drill 3 with 16 fast push ups was good, but painful. Also, range of motion was a little issue because of Shaun T's speed, but I hit them all. I was able to get through all the circuits with only a rest after the second and third moves after the first round. There is actually more intense jumping it seems in the MAX Interval Circuit than this routine. Definitely more push ups. Those Globe Jumps just kill my core by the third round. Major ache in the abs. But great workout all around.
Unfortunately, again. Wasn't able to get straight through because of interruptions by people at the door and phone that I could not ignore since I was alone and was expecting an important call and visitor, but overall a good workout.
Splits and Flow were okay. I couldn't get to the bar with square hips on the straddle splits today. My knee is starting to feel a little gimpy and the range of motion on my right hip joint seems to be smaller than the left. I was able to reach the bar with a slight twist to the left, but definitely not square. The Flow was good and smooth. I'm thinking, to test myself, I'm going to need to Flow in different places so I don't get in too much of a groove in my room.
In the end, I torched over 1000kcals again! Woo Hoo!
Cardio Day! But today was a very unusual day in that I had a day off, and I was all alone. So I took a day off from everything, no chores, no work, nothing. The only thing I did that I had to do was get gas for the car. Oddly relaxing. Getting into the workout was a little tough to get off my butt. Plus, I had been dreading this routine because the word "Plyo" intimidates me. But it was actually a great workout. The big problem was that my chest was sore from yesterday and this routine has a ton of different push ups. Drill 3 with 16 fast push ups was good, but painful. Also, range of motion was a little issue because of Shaun T's speed, but I hit them all. I was able to get through all the circuits with only a rest after the second and third moves after the first round. There is actually more intense jumping it seems in the MAX Interval Circuit than this routine. Definitely more push ups. Those Globe Jumps just kill my core by the third round. Major ache in the abs. But great workout all around.
Unfortunately, again. Wasn't able to get straight through because of interruptions by people at the door and phone that I could not ignore since I was alone and was expecting an important call and visitor, but overall a good workout.
Splits and Flow were okay. I couldn't get to the bar with square hips on the straddle splits today. My knee is starting to feel a little gimpy and the range of motion on my right hip joint seems to be smaller than the left. I was able to reach the bar with a slight twist to the left, but definitely not square. The Flow was good and smooth. I'm thinking, to test myself, I'm going to need to Flow in different places so I don't get in too much of a groove in my room.
In the end, I torched over 1000kcals again! Woo Hoo!
10-25-15 HY: ChaLEAN Extreme- Lean Circuit 3 + Extreme Core Circuit + Splits + TCF.
10-25-15 HY: ChaLEAN Extreme- Lean Circuit 3 + Extreme Core Circuit + Splits + TCF.
I was planning to do Lean Circuit 2 but for some reason I accidentally started up 3 and I didn't notice the moves I was doing didn't match the moves on 2 until I actually looked at the worksheet and thought, "Oh NO!" I had already done a quarter of the routine so I just moved my notes down. So it ended up being Chest and Shoulders. Big time upping the weights on the shoulders from the last time, 14.5 to 17kgs. It was really good for the first few shoulder moves, but it was failure time on the last shoulder move. It actually worked out that I did this routine today because of my schedule. 3 push up variations that are pretty fast so the overall time of the routine was shorter. And I kill at push ups recently! Very happy with my Chest Flies. I kept them at 17kgs which is getting light, but still challenging past 10 reps.
Due to the time crunch, I had to choose a short one. I went with the new one. I killed me again. It almost seemed harder this time around. I had cramping issues during almost every move after the first two. Such a grueling routine and with the ball, it just hits the whole core in such a new way. Loving the Ball!!
Splits and Flow were good, Got to the bar just for a tap on the straddle splits. I'm feeling the need to push harder on the side splits. Not progressing as fast and I've only got just over 2 months left.
In the end, I torched over 1000kcals. Great way to start the week.
I was planning to do Lean Circuit 2 but for some reason I accidentally started up 3 and I didn't notice the moves I was doing didn't match the moves on 2 until I actually looked at the worksheet and thought, "Oh NO!" I had already done a quarter of the routine so I just moved my notes down. So it ended up being Chest and Shoulders. Big time upping the weights on the shoulders from the last time, 14.5 to 17kgs. It was really good for the first few shoulder moves, but it was failure time on the last shoulder move. It actually worked out that I did this routine today because of my schedule. 3 push up variations that are pretty fast so the overall time of the routine was shorter. And I kill at push ups recently! Very happy with my Chest Flies. I kept them at 17kgs which is getting light, but still challenging past 10 reps.
Due to the time crunch, I had to choose a short one. I went with the new one. I killed me again. It almost seemed harder this time around. I had cramping issues during almost every move after the first two. Such a grueling routine and with the ball, it just hits the whole core in such a new way. Loving the Ball!!
Splits and Flow were good, Got to the bar just for a tap on the straddle splits. I'm feeling the need to push harder on the side splits. Not progressing as fast and I've only got just over 2 months left.
In the end, I torched over 1000kcals. Great way to start the week.
Friday, October 23, 2015
10-23-15 HY: Insanity- MAX Interval Circuit + Splits + TCF.
10-23-15 HY: Insanity- MAX Interval Circuit + Splits + TCF.
Okay, I almost regret doing this one today. Mainly because so many unexpected things happened which interrupted my workout in little chunks and pieces. But it was a great workout.
I made it through the warm up with no problems and non-stop, but I could feel the burn already coming on. Especially in my biceps for some reason! Thank goodness the final round of the warm up is halftime or it might have been too much. Thank goodness the first round of each circuit is a little longer with some extra time between each move to teach. But today, I was taking extra breaks all over the place. I nailed the push ups which I'm very happy about, but throughout the whole workout, the ache soreness in my biceps grew with each punch and each air curl (on moves such as the High Knee Twist). Still feeling it from yesterday. I ended up adding 17 minutes to the workout. But several of those minutes, I'm not sure how much, were because of telephone calls, people coming to the door, more telephone calls, and more people dropping by. I was like, "Can't you see the sweat literally dripping off my face and my gasping for air as I open the door?" But I got to introduce Insanity to one person that asked what kind of workout I was doing. I also, really tried to focus on form and flexing my abs/core when necessary. I was thinking of doing a short ab routine afterwards initially, but after the first circuit, I was like, NO WAY! So instead, I really focused on the core.
A few more interruptions later, I finally got to start the Splits. Good stretch and got down to the bar. I have to keep pushing to the pain to get past the pain.
The was absolutely TERRIBLE today! Yep, it happened again. I was in a different place today, just downstairs, but I guess I got disoriented of sorts and totally forgot the Flow order. I had to restart several times because I forgot what my hands were supposed to do, then when I was supposed to step, and this was on both sides. After some very slow and thinking Flows, I finally got it back and finally got oriented to the new surroundings. But still had the twinge of apprehension to the end. Never felt quite comfortable with the Flow today despite getting through it.
That not withstanding, it was a great workout. And in the end, I torched over 1300kcals. Great way to slide into the weekend and my off day. I fell like I really earned it.
Okay, I almost regret doing this one today. Mainly because so many unexpected things happened which interrupted my workout in little chunks and pieces. But it was a great workout.
I made it through the warm up with no problems and non-stop, but I could feel the burn already coming on. Especially in my biceps for some reason! Thank goodness the final round of the warm up is halftime or it might have been too much. Thank goodness the first round of each circuit is a little longer with some extra time between each move to teach. But today, I was taking extra breaks all over the place. I nailed the push ups which I'm very happy about, but throughout the whole workout, the ache soreness in my biceps grew with each punch and each air curl (on moves such as the High Knee Twist). Still feeling it from yesterday. I ended up adding 17 minutes to the workout. But several of those minutes, I'm not sure how much, were because of telephone calls, people coming to the door, more telephone calls, and more people dropping by. I was like, "Can't you see the sweat literally dripping off my face and my gasping for air as I open the door?" But I got to introduce Insanity to one person that asked what kind of workout I was doing. I also, really tried to focus on form and flexing my abs/core when necessary. I was thinking of doing a short ab routine afterwards initially, but after the first circuit, I was like, NO WAY! So instead, I really focused on the core.
A few more interruptions later, I finally got to start the Splits. Good stretch and got down to the bar. I have to keep pushing to the pain to get past the pain.
The was absolutely TERRIBLE today! Yep, it happened again. I was in a different place today, just downstairs, but I guess I got disoriented of sorts and totally forgot the Flow order. I had to restart several times because I forgot what my hands were supposed to do, then when I was supposed to step, and this was on both sides. After some very slow and thinking Flows, I finally got it back and finally got oriented to the new surroundings. But still had the twinge of apprehension to the end. Never felt quite comfortable with the Flow today despite getting through it.
That not withstanding, it was a great workout. And in the end, I torched over 1300kcals. Great way to slide into the weekend and my off day. I fell like I really earned it.
10-22-15 HY: ChaLEAN Extreme-Lean Circuit 1 + Power 90-Ab Ripper 200 + Splits + TCF.
10-22-15 HY: ChaLEAN Extreme-Lean Circuit 1 + Power 90-Ab Ripper 200 + Splits + TCF.
Time to get back to the good ol' weights. The recovery day was nice, but I am excited to start a new phase in ChaLEAN Extreme program. Today, was the target I was waiting for: Biceps, Triceps, and some legs. There aren't too many routines in the first two phases that really focus on the arms in the first two phases, At most 3-4 moves for biceps and a little more for triceps. But today's routine really pushed the biceps to their limits, and then some. About a third of the moves involved the biceps, plus, I added a lot of chin ups and parallel grip pull ups that push the biceps as well. I didn't go up in weight for the bicep work, but I didn't go down as fast. Actually it was only one move that I held on to the initial weight before moving all the way down on the next move. What that means is I started at 14.5kgs for the first two moves. I usually go down to 13.25kgs on the second move. I could feel the difference on the second move, but I held on. Then, from the third move on, I was at 12kgs. I was better able to handle that weight, but I could not have gone past 12 reps. One thing I need to be careful of is my grip. I found that I am using a death grip on the dumbbells and my forearms are getting really tired, but at the same time, I really want to build my forearms, so I guess it is a good thing. But Chalene always says to grip easy. Since my forearms are woefully weak, I need to build them up as well. so I figure this is helping. IS IT? I think it is, but if it is actually not a good thing, please let me know. Anyway, I basically hit failure on all the moves on the 12th rep because I was just dying and really felt that cardio affect, even on the upper body moves. Granted, I was doing a synergistic lower body move as well, but I was really pushing on the upper body, Also, this routine works more upper body with 12 reps and switches on 6 reps for the legs on several moves so the legs aren't that much of a target. But that was good since they were really tired from earlier in the week. Really got a major pump and burn from this routine. (FOLLOW UP-In the past, I don't usually get sore or feel anything the next day when I do bicep work, but today, I am feeling me some good bicep soreness. Guess I really hit it hard yesterday. YES!!!)
Went right into what I thought was an easy ab routine, but I was doubling over in pain after almost every move. It is one of the shortest ab workouts, but I was totally dying. Felt a good contraction and major burn.
I had to go back to work so I held the Splits and TCF for until later. When I did get to them, I was able rest on the bar for a quick moment and the Flow was smooth.
After the first part of today's workout, I torched over 1100kcals.
Time to get back to the good ol' weights. The recovery day was nice, but I am excited to start a new phase in ChaLEAN Extreme program. Today, was the target I was waiting for: Biceps, Triceps, and some legs. There aren't too many routines in the first two phases that really focus on the arms in the first two phases, At most 3-4 moves for biceps and a little more for triceps. But today's routine really pushed the biceps to their limits, and then some. About a third of the moves involved the biceps, plus, I added a lot of chin ups and parallel grip pull ups that push the biceps as well. I didn't go up in weight for the bicep work, but I didn't go down as fast. Actually it was only one move that I held on to the initial weight before moving all the way down on the next move. What that means is I started at 14.5kgs for the first two moves. I usually go down to 13.25kgs on the second move. I could feel the difference on the second move, but I held on. Then, from the third move on, I was at 12kgs. I was better able to handle that weight, but I could not have gone past 12 reps. One thing I need to be careful of is my grip. I found that I am using a death grip on the dumbbells and my forearms are getting really tired, but at the same time, I really want to build my forearms, so I guess it is a good thing. But Chalene always says to grip easy. Since my forearms are woefully weak, I need to build them up as well. so I figure this is helping. IS IT? I think it is, but if it is actually not a good thing, please let me know. Anyway, I basically hit failure on all the moves on the 12th rep because I was just dying and really felt that cardio affect, even on the upper body moves. Granted, I was doing a synergistic lower body move as well, but I was really pushing on the upper body, Also, this routine works more upper body with 12 reps and switches on 6 reps for the legs on several moves so the legs aren't that much of a target. But that was good since they were really tired from earlier in the week. Really got a major pump and burn from this routine. (FOLLOW UP-In the past, I don't usually get sore or feel anything the next day when I do bicep work, but today, I am feeling me some good bicep soreness. Guess I really hit it hard yesterday. YES!!!)
Went right into what I thought was an easy ab routine, but I was doubling over in pain after almost every move. It is one of the shortest ab workouts, but I was totally dying. Felt a good contraction and major burn.
I had to go back to work so I held the Splits and TCF for until later. When I did get to them, I was able rest on the bar for a quick moment and the Flow was smooth.
After the first part of today's workout, I torched over 1100kcals.
10-21-15 HY: P90X2- X2 Recovery & Mobility + Splits + TCF.
10-12-15 HY: P90X2- X2 Recovery & Mobility + Splits + TCF.
Well, after 3 straight days of weights, I really needed this. I was planning this since the unexpected second day with the Lower Body weight work with Chalene. I knew I wanted some extra extra with the foam roller. Boy, did it feel good, pain and everything. The rolling, the stretching, the breathing, everything hit the spots.
I was in a bit of a time crunch so since I didn't want to rush, I put off the splits and TCF for after work. But when I got home, I was a little more tired that I thought I would be so I procrastinated and kept putting it off. Finally, when I looked at the clock and saw that it was a little too close to my bedtime, I figured I had better get started. So I went for the splits and Flow. Both went as usual, I bounced a bit on the bar so I was happy to even touch it with my new squared hips.
Lovely day!
Well, after 3 straight days of weights, I really needed this. I was planning this since the unexpected second day with the Lower Body weight work with Chalene. I knew I wanted some extra extra with the foam roller. Boy, did it feel good, pain and everything. The rolling, the stretching, the breathing, everything hit the spots.
I was in a bit of a time crunch so since I didn't want to rush, I put off the splits and TCF for after work. But when I got home, I was a little more tired that I thought I would be so I procrastinated and kept putting it off. Finally, when I looked at the clock and saw that it was a little too close to my bedtime, I figured I had better get started. So I went for the splits and Flow. Both went as usual, I bounced a bit on the bar so I was happy to even touch it with my new squared hips.
Lovely day!
10-20-15 HY: Tennis + Weight Machines + Splits + TCF.
10-20-15 HY: Tennis + Weight Machines + Splits + TCF.
TENNIS DAY! I can't tell you, or express in words well enough how much I look forward to this day every week. I wish I could play more, but for now, this will have to do. Today was a good day. Started of fast... Maybe a little too fast, because most of the games went with my opponent getting only 2 points or less. Quick 6-0 set. But I was either over confident or winded in the second set because I lost the first two games right off. What a let down. So I had to scrap back. I really like to test myself when I get down. We had some AWESOME "highlight reel" rallies but I can only imagine what the "younger kids" would say had they actually seen us moving around the court. LOL! Either way, we had a great time and it was an awesome workout. The final score was 6-0, 6-3, 6-2.
Went right into the weight room and hit the machines. My legs were a bit tired and sore not only from tennis, but especially from the unexpected leg workout I got yesterday with Chalene. I wasn't really planning to work my legs today, but after doing a few upper body moves, I felt, in order to keep that lower/upper balance, I needed to do some lower body, so I did some hamstring and quad work. Also hit the calf area also, but with only 80kgs. Got a good round in and really burned out my shoulders, chest and back.
Had to wait until I got home to do my splits. But I got what I needed to do with them. I went down to the bar level, but wasn't able to rest on it. I am trying to square up my hips more instead of going down in a slight angle like I had been doing, albeit unknowingly. So, now I have to correct that, and if feels more like a joint issue that a flexibility issue. Sort of like the bone from my hip joint is oddly shaped so it won't open in that direction. But, it's probably all in my head. HA!
The Flow was good. Just really went with the flow not trying to push it. It went very smoothly and Flowingly, if that's a word. Nice end to the day.
In the end, (not including the splits and Flow) I torched over 1000kcals!
Monday, October 19, 2015
10-19-15 HY: ChaLEAN Extreme- Lower Body Extreme Zone + Extreme Core Circuit + Splits + TCF.
10-19-15 HY: ChaLEAN Extreme- Lower Body Extreme Zone + Extreme Core Circuit + Splits + TCF.
Today is Cardio day so I thought I'd do the last of the ChaLEAN Extreme Deluxe routines that I haven't done yet. I thought the Lower Body Extreme Zone was a Cardio routine somewhat similar to PiYo, but nope, it ended up being a weight routine. But I figured, it won't be that bad. BOY, WAS I EVER WRONG!!! If you haven't done this routine yet, You have got to do it. IT KILLS!!! It kills even more than P90X's Legs and Back. Legs and Back gives you a break every couple of leg moves, but this is blasting the legs non-stop for the whole routine. I was dying! Each move uses weights or resistance bands. For the weights, I tried using 12.5kgsx2. I'm not going to detail each move, but I will mention two moves that especially killed me. First, Double Dips, I just couldn't do all 10 reps on one side. I had to modify a special way. I did only 5 reps on one side then switched to the other side for the remaining 5 reps. Then for the next round, which is supposed to be the other side, I had to lower the weights to 10kgsx2. I dropped the weight by 5kgs and did the 5x5 reps again, and it was a KILLER!! Second move, Hip Abduction + with Pulse. On both sides, using the resistance bands, by butt just about cramped up on the pulses. But my lower body was totally dying by the end of this thing.
I actually started today's workout with Extreme Core Circuit, but I saw it was only 10 minutes I switched to the Lower Body one. But I did the first few warm up moves and I thought, "This is a breeze." When I got back to it, the warm up moves were easy as expected. But once I got to the main routine, the intensity jumped into high gear. This is the most intense ab/core routine so far. I thought the routine would be easier because of the Stability Ball, but the ball just pushes the intensity out the roof. Simple moves, but SO TOUGH!!! Nice pace in the moves and any longer than 10 minutes, I would have died! SUPER routine!
The Splits, I was able to get to the level of the Push Up bar. I made it, but I wasn't straight down, I had to twist a bit because of something in my right hip joint. I was able to push and stay on it. Also, I actually jacked up the time and now, I'm doing the splits routine for almost 30 minutes now.
The Flow was good. I didn't try to push the speed today. I just went at my normal smooth pace, and all was good!
In the end, I torched a good 700+kcals. Not as high as usual, but more pain than ever! Bring on the PAIN!!!
Today is Cardio day so I thought I'd do the last of the ChaLEAN Extreme Deluxe routines that I haven't done yet. I thought the Lower Body Extreme Zone was a Cardio routine somewhat similar to PiYo, but nope, it ended up being a weight routine. But I figured, it won't be that bad. BOY, WAS I EVER WRONG!!! If you haven't done this routine yet, You have got to do it. IT KILLS!!! It kills even more than P90X's Legs and Back. Legs and Back gives you a break every couple of leg moves, but this is blasting the legs non-stop for the whole routine. I was dying! Each move uses weights or resistance bands. For the weights, I tried using 12.5kgsx2. I'm not going to detail each move, but I will mention two moves that especially killed me. First, Double Dips, I just couldn't do all 10 reps on one side. I had to modify a special way. I did only 5 reps on one side then switched to the other side for the remaining 5 reps. Then for the next round, which is supposed to be the other side, I had to lower the weights to 10kgsx2. I dropped the weight by 5kgs and did the 5x5 reps again, and it was a KILLER!! Second move, Hip Abduction + with Pulse. On both sides, using the resistance bands, by butt just about cramped up on the pulses. But my lower body was totally dying by the end of this thing.
I actually started today's workout with Extreme Core Circuit, but I saw it was only 10 minutes I switched to the Lower Body one. But I did the first few warm up moves and I thought, "This is a breeze." When I got back to it, the warm up moves were easy as expected. But once I got to the main routine, the intensity jumped into high gear. This is the most intense ab/core routine so far. I thought the routine would be easier because of the Stability Ball, but the ball just pushes the intensity out the roof. Simple moves, but SO TOUGH!!! Nice pace in the moves and any longer than 10 minutes, I would have died! SUPER routine!
The Splits, I was able to get to the level of the Push Up bar. I made it, but I wasn't straight down, I had to twist a bit because of something in my right hip joint. I was able to push and stay on it. Also, I actually jacked up the time and now, I'm doing the splits routine for almost 30 minutes now.
The Flow was good. I didn't try to push the speed today. I just went at my normal smooth pace, and all was good!
In the end, I torched a good 700+kcals. Not as high as usual, but more pain than ever! Bring on the PAIN!!!
Sunday, October 18, 2015
10-18-15 HY: ChaLEAN Extreme-Push Circuit 3 + P90X-Ab RipperX + Spilts + TCF.
10-18-15 HY: ChaLEAN Extreme-Push Circuit 3 + P90X-Ab RipperX + Spilts + TCF.
Busy Sunday! Started with a lovely pancake breakfast then went outside to manicure the lawn. This time, I wore work gloves so I wouldn't get blisters on my hand from the vibration of the weed-wacker. Worked like a charm. Also, since the weather is getting cooler, the grass and weeds aren't growing as fast, so I could finish within 2 hours. In Spring and Summer they grow so fast. Since I had some time, I set up the basketball net and shot around for about 30 minutes all by myself. I'll have to get used to that soon. :-(
Later in the day, I started my regular workout. Push 3 is Lower Body, Back and Chest. The extra Pull/Chin Ups added more back and shoulder work as well. I did the first and last squats with 50kgs. But the Bowler Lunge, I had to take down to 39kgs to protect my back. The Rows, I did the three elbow angles, first was single arm with elbow out at 25kgs (Chalene doesn't actually specify elbow position on the DVD, but I do it to hit all the angles). Second row was the normal double bent-over row at 19.5kgsx2, again to protect my back, and the final move is Reverse-Grip at 22kgsx2. I wanted to push it a bit, but in the bent position, even with a flat back, my back was straining almost too much with 44kgs. Chest moves were: 1. Chest Fly (18.25kgsx2), 2. Dumbbell Bench Press (25gksx2), and finally, the Long-Arm Pullover (25kgs for the first time). Got an awesome pump and burn today. Just about hit failure every move. Switch Grip-20, Wide Front- 8-3, Close Front- 8-3, Towel- 6-4. The towel pull ups were pretty good this time around, I guess because of the kind of towel I used. It was a lot fluffier and since I was using it as my sweat towel, it was moist so I could get a grip, but soft enough my hands didn't hurt too quickly. Great workout today.
It'd been a while but I went for Ab RipperX. Got through all the moves at Tony's pace. But I almost died on the Mason Twist. After the last rep (I got through the bonus reps too!) I folded to the floor like origami and let out a bellowing moan! Man that hurt! Got the hurt on!
The Splits were good. I wasn't able to make it as low as Friday, but it was a good start to the week. But I set the goal for tomorrow to get to the Push Up Bar height, and hopefully be able to rest on it by Friday.
The Flow was good, but I tried to push the speed later on in the series and I messed up, so I went back to a manageable speed. So It was fine from then.
In the end, I torched a week starting 1000+kcals. Good start to the week.
Busy Sunday! Started with a lovely pancake breakfast then went outside to manicure the lawn. This time, I wore work gloves so I wouldn't get blisters on my hand from the vibration of the weed-wacker. Worked like a charm. Also, since the weather is getting cooler, the grass and weeds aren't growing as fast, so I could finish within 2 hours. In Spring and Summer they grow so fast. Since I had some time, I set up the basketball net and shot around for about 30 minutes all by myself. I'll have to get used to that soon. :-(
Later in the day, I started my regular workout. Push 3 is Lower Body, Back and Chest. The extra Pull/Chin Ups added more back and shoulder work as well. I did the first and last squats with 50kgs. But the Bowler Lunge, I had to take down to 39kgs to protect my back. The Rows, I did the three elbow angles, first was single arm with elbow out at 25kgs (Chalene doesn't actually specify elbow position on the DVD, but I do it to hit all the angles). Second row was the normal double bent-over row at 19.5kgsx2, again to protect my back, and the final move is Reverse-Grip at 22kgsx2. I wanted to push it a bit, but in the bent position, even with a flat back, my back was straining almost too much with 44kgs. Chest moves were: 1. Chest Fly (18.25kgsx2), 2. Dumbbell Bench Press (25gksx2), and finally, the Long-Arm Pullover (25kgs for the first time). Got an awesome pump and burn today. Just about hit failure every move. Switch Grip-20, Wide Front- 8-3, Close Front- 8-3, Towel- 6-4. The towel pull ups were pretty good this time around, I guess because of the kind of towel I used. It was a lot fluffier and since I was using it as my sweat towel, it was moist so I could get a grip, but soft enough my hands didn't hurt too quickly. Great workout today.
It'd been a while but I went for Ab RipperX. Got through all the moves at Tony's pace. But I almost died on the Mason Twist. After the last rep (I got through the bonus reps too!) I folded to the floor like origami and let out a bellowing moan! Man that hurt! Got the hurt on!
The Splits were good. I wasn't able to make it as low as Friday, but it was a good start to the week. But I set the goal for tomorrow to get to the Push Up Bar height, and hopefully be able to rest on it by Friday.
The Flow was good, but I tried to push the speed later on in the series and I messed up, so I went back to a manageable speed. So It was fine from then.
In the end, I torched a week starting 1000+kcals. Good start to the week.
Friday, October 16, 2015
10-16-15 HY: Insanity-Pure Cardio + Power 90- Ab Ripper 200 + Splits + TCF.
10-16-15 HY: Insanity-Pure Cardio + Power 90- Ab Ripper 200 + Splits + TCF.
I got home early to do my workout, but when I saw that Pure Cardio was up, I procrastinated a bit because I knew the pain I was in for. I finally got started. The warm up was good. Started to sweat like crazy, though. In the main workout, I usually can survive up to the middle of the workout, about 7 moves in, but today, I only made it to move 5, Frog Squats, then I had to tap out. From that point on, for the next 9 moves or so, I had to take an extra moment between every 1-2 moves. I took about 30 seconds or so before the last move, Push up Jacks. I was just DYING after that!
I had a little time so I went for the Old School Power 90's Ab Ripper 200. Surprisingly, it totally killed my abs and I got an incredible burn and ab pump, and in just 200 reps!
I really went for it on my splits today. I put one of my Push up bars underneath my crotch and set that as my goal to touch. The first time, I didn't make it, but the next time, I tapped it, as well as the next few times. The final time, I went down, and was able to rest on the stand for about 10 seconds. The bar is about 13-15cm high. I felt a weird feeling in my inner thighs. It wasn't a rip or tear, but it was sort of like the feeling you get when you pull apart the bendy part of a bendy straw. As it elongates, it sort of pops out little by little. That is kind of what it felt like. We'll see if I can walk tomorrow.
The Flow, I really went for it, and tried to push my time down. I wanted to get down to 30 seconds. Usually, I get around 36 seconds. Cutting 6 seconds of the Flow is a huge thing. I got down to 33 seconds, but couldn't get to 30. I'll have to review closer and see if I can find places where I'm still pausing a bit too long.
In the end, I torched 930+kcals. Great way to end the week.
I got home early to do my workout, but when I saw that Pure Cardio was up, I procrastinated a bit because I knew the pain I was in for. I finally got started. The warm up was good. Started to sweat like crazy, though. In the main workout, I usually can survive up to the middle of the workout, about 7 moves in, but today, I only made it to move 5, Frog Squats, then I had to tap out. From that point on, for the next 9 moves or so, I had to take an extra moment between every 1-2 moves. I took about 30 seconds or so before the last move, Push up Jacks. I was just DYING after that!
I had a little time so I went for the Old School Power 90's Ab Ripper 200. Surprisingly, it totally killed my abs and I got an incredible burn and ab pump, and in just 200 reps!
I really went for it on my splits today. I put one of my Push up bars underneath my crotch and set that as my goal to touch. The first time, I didn't make it, but the next time, I tapped it, as well as the next few times. The final time, I went down, and was able to rest on the stand for about 10 seconds. The bar is about 13-15cm high. I felt a weird feeling in my inner thighs. It wasn't a rip or tear, but it was sort of like the feeling you get when you pull apart the bendy part of a bendy straw. As it elongates, it sort of pops out little by little. That is kind of what it felt like. We'll see if I can walk tomorrow.
The Flow, I really went for it, and tried to push my time down. I wanted to get down to 30 seconds. Usually, I get around 36 seconds. Cutting 6 seconds of the Flow is a huge thing. I got down to 33 seconds, but couldn't get to 30. I'll have to review closer and see if I can find places where I'm still pausing a bit too long.
In the end, I torched 930+kcals. Great way to end the week.
Thursday, October 15, 2015
10-15-15 HY: ChaLEAN Extreme-Push Circuit 2 + RevAbs-Merciless Abs + Splits + TCF.
10-15-15 HY: ChaLEAN Extreme-Push Circuit 2 + RevAbs-Merciless Abs + Splits + TCF.
Back to the grind today with the weights. Kept the weights at 17kgs for the Press Shoulder work and 10kgs for the Fly/Raise Shoulder work. And then 17kgs and 19.5 kgs for the lower body work. Those were the same weights as the last time I did Push 2, but I improved in that on the Frontal Shoulder Press, I was able to get all 8 reps at once. Last time, I could only do 3 reps at 17kgs, then h...ad to lower to 15kgs to finish it out. Just about hit failure on rep 8 today. Got a great pump. Still added the pull/chin ups at 10 reps each, but 20 reps with the 5-grip switch grip. BURN BURN BURN!!!
Back to the grind today with the weights. Kept the weights at 17kgs for the Press Shoulder work and 10kgs for the Fly/Raise Shoulder work. And then 17kgs and 19.5 kgs for the lower body work. Those were the same weights as the last time I did Push 2, but I improved in that on the Frontal Shoulder Press, I was able to get all 8 reps at once. Last time, I could only do 3 reps at 17kgs, then h...ad to lower to 15kgs to finish it out. Just about hit failure on rep 8 today. Got a great pump. Still added the pull/chin ups at 10 reps each, but 20 reps with the 5-grip switch grip. BURN BURN BURN!!!
Went right into Merciless Abs and again, BURN BURN BURN!!! Brett's pace and pushing for range of motion just brings on the pain really quickly! SUPER BURN with this workout! So easy to do, simple moves, but majorly intense with the burn!
I had an awesome Splits session today as well. I was Lower than the last time, so I was happy. Flow was smooth as well!
In the end, I was shocked to see that I torched 1000+kcals!!! Actually, I cheated, in that just as I was going to take off my HRM, I was 50kcals short of 1000, so I did 80 Deep squats to quickly get to 1000kcals. Happy to hit a grand!
I had an awesome Splits session today as well. I was Lower than the last time, so I was happy. Flow was smooth as well!
In the end, I was shocked to see that I torched 1000+kcals!!! Actually, I cheated, in that just as I was going to take off my HRM, I was 50kcals short of 1000, so I did 80 Deep squats to quickly get to 1000kcals. Happy to hit a grand!
10-14-15 HY: Insanity- Cardio Recovery + Splits + TCF.
10-14-15 HY: Insanity- Cardio Recovery + Splits + TCF.
So thankful for my mid-week recovery day. Instead of doing a Yoga or stretch routine, I tried this routine and boy did that quite scream come creeping up on me. Leg raises seem so innocent until you have to do them at a slow and continuous pace. Then, your just praying for them to finish. But that flex tension really allows the muscles to loosen up. They feel like that stretch Tony does in P90X3 where you flex as muc...h as you can then relax. I forget the name he used, but it sounded really technical.
So thankful for my mid-week recovery day. Instead of doing a Yoga or stretch routine, I tried this routine and boy did that quite scream come creeping up on me. Leg raises seem so innocent until you have to do them at a slow and continuous pace. Then, your just praying for them to finish. But that flex tension really allows the muscles to loosen up. They feel like that stretch Tony does in P90X3 where you flex as muc...h as you can then relax. I forget the name he used, but it sounded really technical.
Comment below if you know the name and what I'm talking about.
I had time, so I went ahead and did my splits and Flow. It was a good intense recovery workout today. Thankful for it.
In the end, I burned a respectable 300+kcals.
I had time, so I went ahead and did my splits and Flow. It was a good intense recovery workout today. Thankful for it.
In the end, I burned a respectable 300+kcals.
Tuesday, October 13, 2015
10-13-15 HY: Tennis + Weight Machines + Splits + TCF.
10-13-15 HY: Tennis + Weight Machines + Splits + TCF.
Two days in a row of tennis! I can't remember the last time I did that. However, there was one HUGE drawback, I assume from yesterdays extra run. Yesterday evening, my left outer shin muscle started to involuntarily twitch, then suddenly it just contracted like nobody's business. MAJOR CRAMPING! That happened twice, just hours apart! After it happened the second time I was thinking to just cancel the tennis because I wouldn't be able to run. But in the morning, my shin felt a lot better with just a little soreness, so I kept the plan and pushed on with the tennis.
Good thing, too, because today, I played some of the best tennis I've played in a long time. I was able to reduce my mishits and frame shots by a bit, but I was able to direct my shots much better, and my concentration stayed steady for longer periods of time. I was also able to buckle down and focus when I needed to coming back from LOVE-0. I never should have been in that position, but getting out of a hole is good mental practice as well. Finally got what I wanted, that elusive bagel. Final score, 6-0, 6-0, 6-1.
Went right into the weight room after the match and started moving the weights. I sort of wanted to baby my shin, so I decided not to do any of the really heavy squat moves today. Instead, I worked on the chest, quads, hamstrings, and shoulders. The previous evening, my family was saying that I was getting too big and too muscly. I agreed to change my workout regime from building to sculpting. I guess, when I do weights, I keep trying to go heavier and heavier. For now, I guess I'll try a little lighter weights and more reps. I still want that strength and lean definition. So, I did just that. I went about 10kgs lower than I normally would and did three sets of 10-12 reps. Still got a good burn and pump. I, myself, don't want to get big, but rather lean and defined. Much like Bruce Lee was. That is my goal anyway.
Had to wait to do my splits and Flow until I got home, so I was able to Flow really nicely. I did feel some remnants of a muscle twitch in my left shin however, so I tried to be careful especially when the left foot was down. I had to pick it up several times to prevent a cramp from coming on in my left arch. I guess they're all connected there and it's sensitive at the moment.
In the end, after the weights, I had torched another 1000+kcals. Tearing it up recently. So it will be nice to turn it down tomorrow! Mid-Week Recovery DAY!
Two days in a row of tennis! I can't remember the last time I did that. However, there was one HUGE drawback, I assume from yesterdays extra run. Yesterday evening, my left outer shin muscle started to involuntarily twitch, then suddenly it just contracted like nobody's business. MAJOR CRAMPING! That happened twice, just hours apart! After it happened the second time I was thinking to just cancel the tennis because I wouldn't be able to run. But in the morning, my shin felt a lot better with just a little soreness, so I kept the plan and pushed on with the tennis.
Good thing, too, because today, I played some of the best tennis I've played in a long time. I was able to reduce my mishits and frame shots by a bit, but I was able to direct my shots much better, and my concentration stayed steady for longer periods of time. I was also able to buckle down and focus when I needed to coming back from LOVE-0. I never should have been in that position, but getting out of a hole is good mental practice as well. Finally got what I wanted, that elusive bagel. Final score, 6-0, 6-0, 6-1.
Went right into the weight room after the match and started moving the weights. I sort of wanted to baby my shin, so I decided not to do any of the really heavy squat moves today. Instead, I worked on the chest, quads, hamstrings, and shoulders. The previous evening, my family was saying that I was getting too big and too muscly. I agreed to change my workout regime from building to sculpting. I guess, when I do weights, I keep trying to go heavier and heavier. For now, I guess I'll try a little lighter weights and more reps. I still want that strength and lean definition. So, I did just that. I went about 10kgs lower than I normally would and did three sets of 10-12 reps. Still got a good burn and pump. I, myself, don't want to get big, but rather lean and defined. Much like Bruce Lee was. That is my goal anyway.
Had to wait to do my splits and Flow until I got home, so I was able to Flow really nicely. I did feel some remnants of a muscle twitch in my left shin however, so I tried to be careful especially when the left foot was down. I had to pick it up several times to prevent a cramp from coming on in my left arch. I guess they're all connected there and it's sensitive at the moment.
In the end, after the weights, I had torched another 1000+kcals. Tearing it up recently. So it will be nice to turn it down tomorrow! Mid-Week Recovery DAY!
Monday, October 12, 2015
10-12-15 HY: Tennis + Running + Pull Ups + Splits + TCF.
10-12-15 HY: Tennis + Running + Pull Ups + Splits + TCF.
Today was a national holiday in Japan called "Sports Day" so all the sports facilities, which one must usually pay for, were all free today. So I went to play tennis with my son in the morning. We only could play for an hour because he reserved 2 hours to play with "his friends" so I started of fast and furious. Sped up the warm up and started powering everything I could. In the hour of play, I was only able to burn about 750kcals which was under my desired goal of 800kcals so while my son went to play with his friends, I went for a quick run around the park on a lovely rubberized running path. I did 2km in exactly 10 minutes. Oh, Did I mention that I hate running? I only do it in the most dire circumstances. I figured I only had about 50kcals to go, so a quick run would take care of that. I got on the track and saw that it was only 700m so I thought I would just go an extra 300m to go a whole kilometer. Once I got started, it actually wasn't that bad and I was able to keep an okay pace. I ended up running straight for 2km. I would have gone 400m more if I had known that 2400m was a mile-and-a-half. In high school, I never achieved that Presidential Fitness Award because of two things, the 1.5 mile run and Pull ups. Now, I'm sure I could hit that test out of the park. Oh, to be then what I am now.
After the run, I was feeling actually pretty good so I went and hammered out 10-5-5 pull-chin-pull ups. After the second set, I had a little scare when I jumped off the bar and the top of my left foot felt like it started to cramp up. But thankfully, it cleared up in a few minutes and actually felt really loose afterwards.
When I got home, I did the splits and Flow. It was a good session!
In the end, I torch over 1600kcals. Good Sports Day!
Today was a national holiday in Japan called "Sports Day" so all the sports facilities, which one must usually pay for, were all free today. So I went to play tennis with my son in the morning. We only could play for an hour because he reserved 2 hours to play with "his friends" so I started of fast and furious. Sped up the warm up and started powering everything I could. In the hour of play, I was only able to burn about 750kcals which was under my desired goal of 800kcals so while my son went to play with his friends, I went for a quick run around the park on a lovely rubberized running path. I did 2km in exactly 10 minutes. Oh, Did I mention that I hate running? I only do it in the most dire circumstances. I figured I only had about 50kcals to go, so a quick run would take care of that. I got on the track and saw that it was only 700m so I thought I would just go an extra 300m to go a whole kilometer. Once I got started, it actually wasn't that bad and I was able to keep an okay pace. I ended up running straight for 2km. I would have gone 400m more if I had known that 2400m was a mile-and-a-half. In high school, I never achieved that Presidential Fitness Award because of two things, the 1.5 mile run and Pull ups. Now, I'm sure I could hit that test out of the park. Oh, to be then what I am now.
After the run, I was feeling actually pretty good so I went and hammered out 10-5-5 pull-chin-pull ups. After the second set, I had a little scare when I jumped off the bar and the top of my left foot felt like it started to cramp up. But thankfully, it cleared up in a few minutes and actually felt really loose afterwards.
When I got home, I did the splits and Flow. It was a good session!
In the end, I torch over 1600kcals. Good Sports Day!
10-11-15 HY: ChaLEAN Extreme- Push Circuit 1 + P90X2-X2 Ab Ripper + Splits + TCF.
10-11-15 HY: ChaLEAN Extreme- Push Circuit 1 + P90X2-X2 Ab Ripper + Splits + TCF.
Went to the next circuit today. This circuit as a lot more focused that the Burn Circuit in that the moves are isolating individual muscles. Circuit 1 is Biceps, Triceps and Squat muscles. I added Back with the pull ups. I didn't... I couldn't go up in weight with the bicep moves. I had to stay at 14.5kgs for Curls, went down to 13.25kgs for the second move V-press Bicep, then back to 14.5kgs for the Hammer curls (8, 8-3, 6-2-3reps). Pretty straight forward moves. All the squat moves were pretty straight forward, again showing the need for heavier weights. But the problem is not my legs, it's my forearms. I can't hold the heavy weights, even just hanging there for that long. 8 reps is right at my limit depending on how fast I go. With Chalene's slow pace, I couldn't hold on for much longer. Everything was 25kgsx2. Triceps were good, I was able to up the weights a bit, upped the weight by 1.25kgs from 10kgs to 11.25kgs for Bent Over Tricep Extension. Next, I went up from 22kgs to 25kgs on the Overhead Tricep Extension. I was really nervous about that weight because I think it was the first time to go up to 25kgs on that move. Man the burn was on on the last two reps. The shake out and then the Extreme set just about set me into failure. Technically, there were only two tricep moves in this routine, but the final move, I changed from regular push ups to Tony's Triangle Push Up to really hit my triceps. In P90X's Core Synergistics, Tony says to someone to "Touch your chest to your hands." I have never been able to do that. I had always been about 3-4 inches away from my hands on that move... UNTIL TODAY!!! Today is the first time that I was able to touch my chest to my hands in the Triangle Push Ups. The first 5 reps were relatively easy, but with those last three reps, the tricep burn came on REALLY fast. The extreme set was easy, and I was doing them a lot slower than Chalene was so I was happy. As for the pull ups, I did 10-5 Parallel Grip Pull ups, 5 sets of 2 Towel Pull ups (I wanted to do more in a row, but my hands hurt too much, I had to come off the towels and shake out my hands.) I did 10-5 Chin Ups, and then to finish off the workout, 2 rounds of 5 position Switch Grip 2rep Pull ups. Definitely hit failure at the end. Couldn't any more if my life depended on it. Burn Burn BURN!!!
First workout after a day off, so I wanted to go hard instead of easing into ab work as I usually do, so I went with that routine. MAN! The burn started right from the first move, and accompanied almost every move after that. The only move that didn't bring on the pain was that Roll to Boat. But I was in pain... In a good way! I hurt so good!
It was good to get into the Splits and Flow. Had a refreshing time with that stretch and the Flow always brings my heart rate back into control.
In the end, I torched a solid 1000+kcals! I'd say that was a good start to the week!
Went to the next circuit today. This circuit as a lot more focused that the Burn Circuit in that the moves are isolating individual muscles. Circuit 1 is Biceps, Triceps and Squat muscles. I added Back with the pull ups. I didn't... I couldn't go up in weight with the bicep moves. I had to stay at 14.5kgs for Curls, went down to 13.25kgs for the second move V-press Bicep, then back to 14.5kgs for the Hammer curls (8, 8-3, 6-2-3reps). Pretty straight forward moves. All the squat moves were pretty straight forward, again showing the need for heavier weights. But the problem is not my legs, it's my forearms. I can't hold the heavy weights, even just hanging there for that long. 8 reps is right at my limit depending on how fast I go. With Chalene's slow pace, I couldn't hold on for much longer. Everything was 25kgsx2. Triceps were good, I was able to up the weights a bit, upped the weight by 1.25kgs from 10kgs to 11.25kgs for Bent Over Tricep Extension. Next, I went up from 22kgs to 25kgs on the Overhead Tricep Extension. I was really nervous about that weight because I think it was the first time to go up to 25kgs on that move. Man the burn was on on the last two reps. The shake out and then the Extreme set just about set me into failure. Technically, there were only two tricep moves in this routine, but the final move, I changed from regular push ups to Tony's Triangle Push Up to really hit my triceps. In P90X's Core Synergistics, Tony says to someone to "Touch your chest to your hands." I have never been able to do that. I had always been about 3-4 inches away from my hands on that move... UNTIL TODAY!!! Today is the first time that I was able to touch my chest to my hands in the Triangle Push Ups. The first 5 reps were relatively easy, but with those last three reps, the tricep burn came on REALLY fast. The extreme set was easy, and I was doing them a lot slower than Chalene was so I was happy. As for the pull ups, I did 10-5 Parallel Grip Pull ups, 5 sets of 2 Towel Pull ups (I wanted to do more in a row, but my hands hurt too much, I had to come off the towels and shake out my hands.) I did 10-5 Chin Ups, and then to finish off the workout, 2 rounds of 5 position Switch Grip 2rep Pull ups. Definitely hit failure at the end. Couldn't any more if my life depended on it. Burn Burn BURN!!!
First workout after a day off, so I wanted to go hard instead of easing into ab work as I usually do, so I went with that routine. MAN! The burn started right from the first move, and accompanied almost every move after that. The only move that didn't bring on the pain was that Roll to Boat. But I was in pain... In a good way! I hurt so good!
It was good to get into the Splits and Flow. Had a refreshing time with that stretch and the Flow always brings my heart rate back into control.
In the end, I torched a solid 1000+kcals! I'd say that was a good start to the week!
Sunday, October 11, 2015
10-9-15 HY: Insanity-Cardio Power & Resistance + Splits + TCF.
10-9-15 HY: Insanity-Cardio Power & Resistance + Splits + TCF.
Cardio day! As per my plan, I went with Insanity. Lots of leg work, jumping and what not. Jumping from the bottom is a lot harder when going for as much range of motion as possible. Exploding up when you are squatting lower than 90degrees really requires a lot of power from the lower body, and if you don't have it, doing this routine a few times will develop it. I was able to push through all three rounds of the first circuit without any extra breaks except for one extra break at the tricep dips. I couldn't take the leg up rounds, needed a break. I had to take a few extra breaks in the second circuit. Lots of tricep work all the way through. Again, got a great burn AND pump with Shaun T.
I was thinking to do an Ab routine, but, 1. I got a lot of core work with Shaun T, 2. I was sort of in a time crunch, and 3. I was dead tired. So I kept with my regular schedule, (no Ab work) and went straight into Splits and Flow. Both went as usual, low and smooth. Loved the glide into the weekend and my off day.
In the end, I was surprised to see that I torched over 1000kcals. Great way to end the week.
Cardio day! As per my plan, I went with Insanity. Lots of leg work, jumping and what not. Jumping from the bottom is a lot harder when going for as much range of motion as possible. Exploding up when you are squatting lower than 90degrees really requires a lot of power from the lower body, and if you don't have it, doing this routine a few times will develop it. I was able to push through all three rounds of the first circuit without any extra breaks except for one extra break at the tricep dips. I couldn't take the leg up rounds, needed a break. I had to take a few extra breaks in the second circuit. Lots of tricep work all the way through. Again, got a great burn AND pump with Shaun T.
I was thinking to do an Ab routine, but, 1. I got a lot of core work with Shaun T, 2. I was sort of in a time crunch, and 3. I was dead tired. So I kept with my regular schedule, (no Ab work) and went straight into Splits and Flow. Both went as usual, low and smooth. Loved the glide into the weekend and my off day.
In the end, I was surprised to see that I torched over 1000kcals. Great way to end the week.
10-8-15 HY: ChaLEAN Extreme-Burn Circuit 3 + RevAbs-Mercy Abs + Splits + TCF.
10-8-15 HY: ChaLEAN Extreme-Burn Circuit 3 + RevAbs-Mercy Abs + Splits + TCF.
Closing out the first round of the Burn Phase and today was a good one. A lot of shoulders and lower body. Today also, I went for the slightly higher weights the the previous run through, went up 2.5kgs on each dumbbell. I was pretty confident with the shoulder presses, but I was a little more hesitant on the shoulder flies. That deltoid has always been a bit gimpy at 10kgs. I nailed it today though, but I felt the failure coming one fast in the later move reps. The most grueling move, Squat with Double Overhead Press, I had to split the reps up in a 7-3-5 count. But everything else I peaked at 12 reps. Lower Body moves were all good, This just tells me that I need to get more plates to heavy up on lower body moves. At the moment, I only have 50kg set (2-25kgs) so this Xmas, a present to myself might be another 30-40kg set... plus a barbell. We'll see. But I got a huge pump and burn today.
Went right into the ab work and as always, I got a great burn on the abs with Brett. I've said it before, but his ab routines are just as tough if not tougher than some of the more popular trainers routines. Great stuff.
The Splits and Flow were just the perfect ending to a rough and tumble workout.
In the end, I torched over 1000kcals!
Closing out the first round of the Burn Phase and today was a good one. A lot of shoulders and lower body. Today also, I went for the slightly higher weights the the previous run through, went up 2.5kgs on each dumbbell. I was pretty confident with the shoulder presses, but I was a little more hesitant on the shoulder flies. That deltoid has always been a bit gimpy at 10kgs. I nailed it today though, but I felt the failure coming one fast in the later move reps. The most grueling move, Squat with Double Overhead Press, I had to split the reps up in a 7-3-5 count. But everything else I peaked at 12 reps. Lower Body moves were all good, This just tells me that I need to get more plates to heavy up on lower body moves. At the moment, I only have 50kg set (2-25kgs) so this Xmas, a present to myself might be another 30-40kg set... plus a barbell. We'll see. But I got a huge pump and burn today.
Went right into the ab work and as always, I got a great burn on the abs with Brett. I've said it before, but his ab routines are just as tough if not tougher than some of the more popular trainers routines. Great stuff.
The Splits and Flow were just the perfect ending to a rough and tumble workout.
In the end, I torched over 1000kcals!
Thursday, October 8, 2015
10-7-15 HY: P90X3-X3 Yoga + Splits + TCF.
10-7-15 HY: P90X3-X3 Yoga + Splits + TCF.
Sore sore SORE! I was so ready for this routine today. I would of liked to do a longer routine, but my time crunch dictated this routine perfectly.
Not much to say, but, this is the first time that I actually did the Toe Bind with actually doing a Toe Bind. I usually grab over my toes to the ball of my foot, but today, I went for the toe. My leg was still really bent, but I did the Toe Bind for the first time. YES!!! Everything else in the routine went as planned. I got a great stretch and had an energized day.
I did the splits and Flow in the evening after work and got a great stretch and the Flow was smooth.
Also, because I forgot my HRM at school, not HRM today, just pure movement.
Sore sore SORE! I was so ready for this routine today. I would of liked to do a longer routine, but my time crunch dictated this routine perfectly.
Not much to say, but, this is the first time that I actually did the Toe Bind with actually doing a Toe Bind. I usually grab over my toes to the ball of my foot, but today, I went for the toe. My leg was still really bent, but I did the Toe Bind for the first time. YES!!! Everything else in the routine went as planned. I got a great stretch and had an energized day.
I did the splits and Flow in the evening after work and got a great stretch and the Flow was smooth.
Also, because I forgot my HRM at school, not HRM today, just pure movement.
Tuesday, October 6, 2015
10-6-15 HY:Tennis + Weight Machines + Splits + TCF.
10-6-15 HY:Tennis + Weight Machines + Splits + TCF.
Tuesday has turned out to become my tennis and weight machine day. Tennis was much improved over last week, but still had a lot of frame shots and mishits, but I had a lot more sweet spot hits as well. I was able to focus more, and had less concentration lapses. I still couldn't close out that final game to get that bagel, but still got the win. Final score was 6-1, 6-2, 6-1.
Went right to the weight room and worked upper and lower body, three sets each of chest presses (80kgs x12reps and 100kgs x8reps X2), weighted Squats (100kgs x12 reps), Pull ups (8reps), Rows (40kgs x 12reps and 50kgs x 12reps X2), Calf raises (100kgs x15reps). It was a real tough session on top of the tennis, my legs were dying!
At the end, I Torched over 1100kcals!
Did my splits and Flow when I got home, and they were low and smooth. Happy to not be afraid to stretch out even not right after a workout anymore.
Tuesday has turned out to become my tennis and weight machine day. Tennis was much improved over last week, but still had a lot of frame shots and mishits, but I had a lot more sweet spot hits as well. I was able to focus more, and had less concentration lapses. I still couldn't close out that final game to get that bagel, but still got the win. Final score was 6-1, 6-2, 6-1.
Went right to the weight room and worked upper and lower body, three sets each of chest presses (80kgs x12reps and 100kgs x8reps X2), weighted Squats (100kgs x12 reps), Pull ups (8reps), Rows (40kgs x 12reps and 50kgs x 12reps X2), Calf raises (100kgs x15reps). It was a real tough session on top of the tennis, my legs were dying!
At the end, I Torched over 1100kcals!
Did my splits and Flow when I got home, and they were low and smooth. Happy to not be afraid to stretch out even not right after a workout anymore.
Monday, October 5, 2015
10-5-15 HY: Insanity- Plyometric Cardio Circuit + ChaLEAN Extreme- Ab Burner + Splits + TCF.
10-5-15 HY: Insanity- Plyometric Cardio Circuit + ChaLEAN Extreme- Ab Burner + Splits + TCF.
Cardio day! I was considering what to do and T25 was at the top of my list. But the closer I got to my workout time, I kept thinking that 25 minutes isn't long enough for the time I have to workout. So I changed my plan and went with Insanity. So I'll pretty much be mixing ChaLEAN Extreme and Insanity for the next couple months or so. YEAH!!!
Starting at the beginning of Insanity is an adventure. I was a bit nervous because I have been out of the high impact game for a while and was wondering if my arches could handle it. Surprisingly enough, my arches didn't die. In fact, far from it. They actually held up pretty well. Not too much pain or cramping at all. I made it through the warm up and the stretch keeping pace with Shaun T all the way. The first circuit was good, I was able to keep pace with Shaun T again through all three rounds without a break or a pause. But that is usually the case. But by the end of the third round, I am heaving and sweating up a storm! The second circuit, first round, I only did the first two moves before I had to take a break, and then finished up with the last two moves. Second round, I really wanted to push myself so I told myself not to stop, but I could slow down if necessary. I made it through three moves and then about died and had to stop before the last move. Now, I was just sweating like a river. Final round, break after two moves, small break after 5th move, then finished it out. One thing that I was really happy with was during the second move, the Full Body Drills, the I was raging on the the push ups. They were actually really easy for me during all three rounds. I was just pounding those four push ups out like they were nothing! But this was an awesome calorie burning workout.
I will be unable to do my regular ab work tomorrow, so I decided to do them today. But my abs were still feeling a bit tender from yesterday so I went with Ab Burner, and yep, I got them BURNED! Perfect routine for the way I was feeling today in my mid-section.
Splits and Flow were cooking! Hammered them out and got low and smooth. Great ending to the workout.
In the end, I torched a solid 1079kcals. KILLED IT!!!
Cardio day! I was considering what to do and T25 was at the top of my list. But the closer I got to my workout time, I kept thinking that 25 minutes isn't long enough for the time I have to workout. So I changed my plan and went with Insanity. So I'll pretty much be mixing ChaLEAN Extreme and Insanity for the next couple months or so. YEAH!!!
Starting at the beginning of Insanity is an adventure. I was a bit nervous because I have been out of the high impact game for a while and was wondering if my arches could handle it. Surprisingly enough, my arches didn't die. In fact, far from it. They actually held up pretty well. Not too much pain or cramping at all. I made it through the warm up and the stretch keeping pace with Shaun T all the way. The first circuit was good, I was able to keep pace with Shaun T again through all three rounds without a break or a pause. But that is usually the case. But by the end of the third round, I am heaving and sweating up a storm! The second circuit, first round, I only did the first two moves before I had to take a break, and then finished up with the last two moves. Second round, I really wanted to push myself so I told myself not to stop, but I could slow down if necessary. I made it through three moves and then about died and had to stop before the last move. Now, I was just sweating like a river. Final round, break after two moves, small break after 5th move, then finished it out. One thing that I was really happy with was during the second move, the Full Body Drills, the I was raging on the the push ups. They were actually really easy for me during all three rounds. I was just pounding those four push ups out like they were nothing! But this was an awesome calorie burning workout.
I will be unable to do my regular ab work tomorrow, so I decided to do them today. But my abs were still feeling a bit tender from yesterday so I went with Ab Burner, and yep, I got them BURNED! Perfect routine for the way I was feeling today in my mid-section.
Splits and Flow were cooking! Hammered them out and got low and smooth. Great ending to the workout.
In the end, I torched a solid 1079kcals. KILLED IT!!!
Sunday, October 4, 2015
Sleep
I wrote a little about this in a previous entry, but I wanted to get a little more in depth about it.
One of my New Year's Resolutions was to get to sleep before midnight. Well, needless to say, I did not fulfill that resolution... until now. Because of my trip to the USA in early September, and the subsequent jet lag that resulted, I have been able to get started on that resolution.
When I got back from the USA on Friday the 18th, I got to sleep a little after 9pm. I was just so tired. The next two days, I got so tired during the day I took a long long nap and then ended up going to bed around 1am. But that Monday, I was determined to stay awake and then go to bed early which is exactly what I was able to do. For the next week and a half, I have been getting to bed between 8:30pm and 10:30pm. One night, I got to bed around 11pm. but the next night, it was back to 9:30pm. My big challenge was this Saturday night. I was wondering if I would be able to, or would be motivated enough to get to bed early. Thankfully, I shut off my computer at 10pm and did all my bed prep and got to bed by 10:30pm. I have been sleeping before midnight for about two weeks. I have steadily been waking up later and later. Also, at the beginning, I was waking up several times during the night, but the last few days, I have been sleep through the night. I've been waking up around 6am so that is perfect for work.
Now, the reason for all this is because I heard from a video by Mike Chang, that sleep had a huge influence on fat burning. I had also heard things like this from family members who are in the medical and health field the same thing, but had long since given up on the sleep thing. But this has given me the chance to test it out. Does getting more sleep before midnight really help burn fat faster than not. Well, I haven't been burning fat sleeping at 1-2am, so if I really start to lose my spare tire while sleeping early, I will be extremely excited and happy that I have finally found the secret that I needed to put me over the edge.
But even it if doesn't melt my fat away, I will try to keep up getting to bed early just because I know it is a lot healthier than sleeping like I was. Getting 7.5 to 8+ hours of sleep a night is great because of the extra energy and just all around feeling I have. I also love that the dark circles under my eyes are getting lighter and disappearing. YEAH!!!
One of my New Year's Resolutions was to get to sleep before midnight. Well, needless to say, I did not fulfill that resolution... until now. Because of my trip to the USA in early September, and the subsequent jet lag that resulted, I have been able to get started on that resolution.
When I got back from the USA on Friday the 18th, I got to sleep a little after 9pm. I was just so tired. The next two days, I got so tired during the day I took a long long nap and then ended up going to bed around 1am. But that Monday, I was determined to stay awake and then go to bed early which is exactly what I was able to do. For the next week and a half, I have been getting to bed between 8:30pm and 10:30pm. One night, I got to bed around 11pm. but the next night, it was back to 9:30pm. My big challenge was this Saturday night. I was wondering if I would be able to, or would be motivated enough to get to bed early. Thankfully, I shut off my computer at 10pm and did all my bed prep and got to bed by 10:30pm. I have been sleeping before midnight for about two weeks. I have steadily been waking up later and later. Also, at the beginning, I was waking up several times during the night, but the last few days, I have been sleep through the night. I've been waking up around 6am so that is perfect for work.
Now, the reason for all this is because I heard from a video by Mike Chang, that sleep had a huge influence on fat burning. I had also heard things like this from family members who are in the medical and health field the same thing, but had long since given up on the sleep thing. But this has given me the chance to test it out. Does getting more sleep before midnight really help burn fat faster than not. Well, I haven't been burning fat sleeping at 1-2am, so if I really start to lose my spare tire while sleeping early, I will be extremely excited and happy that I have finally found the secret that I needed to put me over the edge.
But even it if doesn't melt my fat away, I will try to keep up getting to bed early just because I know it is a lot healthier than sleeping like I was. Getting 7.5 to 8+ hours of sleep a night is great because of the extra energy and just all around feeling I have. I also love that the dark circles under my eyes are getting lighter and disappearing. YEAH!!!
10-4-15 HY: ChaLEAN Extreme- Burn Circuit 2 + Power 90- Ab Ripper 330 + Splits + TCF.
10-4-15 HY: ChaLEAN Extreme- Burn Circuit 2 + Power 90- Ab Ripper 330 + Splits + TCF.
I had a good off day yesterday so today I was ready to really nail it. But I think I got nailed. Incredibly intense workout with the weights today. I tried to up my weights and again, I added the pull ups, 4 sets, to the workout. The 4 sets were Chin ups (10), switch grip (20). 1-arm pull ups (6x2), and Parallel Grip (10). Only two bicep moves at 12kgs. But the addition of the Abductor Balance on the last move really made it tough. But the toughest thing about this routine is the combination of Dead Lifts and Lunges with heavy weight rows. The first set, I went with 14.5kgs and did it with Chalene. The next move was the Sumo Squat with overhead tricep Extension. 22kgs and had to stop at 8 reps, shake it out, then finished up the last 4 reps to get the whole 12 rep set. Chalene says that if I fail before 10 reps, the weights are too heavy. Yeah, they were heavy, but I want to increase the strength quick, so I'm going for at least 8 reps like in the Lean Circuit. The next move, "Dead Lift with Double Row" I had to really modify because I didn't want to sacrifice the weight for my rows. My back is very weak so I had had to reduce the weights to 14.5kgs for the Dead Lift, and went up to 22kgs for the rows. So when doing the rows I was in a high lunge position and split the move in two. The Dead Lifts were split at 8 and 4, but the I was able to do 12 reps straight on the rows. Bowler Lunges were 19.5kgs and 8-4 split on both sides. My back was starting to feel it, but my butt was close to cramping up on both sides by rep 7. Hence the stoppage at rep 8. But the "Forward-Lean Lunge with Double Row" I gutted it out with Chalene. 22kgs, 6 reps on both lunges, then did 2 reps on both lunges. That was a major "almost cramp" in my hip flexor on both sides. I also really tried hard to protect my back. For the final move, "Triple-Threat Push Ups" I pushed myself and instead of doing them slow, I did 10 sets of the 3 styles of push ups in Plyo style. Jumping from each form. So I did a total of 30 reps. But I did the Extreme Set with Chalene, 3 slow Tricep push ups. BURN BURN BURN!!!
I was feeling good despite the heavy weights so I was ready for the abs work. I went for a simple but very amped up routine. I did the original Power 90, the one with Tony's short shorts, Ab Ripper 200, but did 30 reps instead of just 20, I also added a move that I thought was in it, so I ended up doing 330 reps. Abs cramped SEVERAL times during the routine.
Splits were good! I got to my mark right away and was able to push low again. But I'm a bit shaky because of my knee. I'll have to watch that and push accordingly.
The Flow is getting more and more natural for which I'm very happy about!
In the end, I torched a huge 1170kcals. I had a great time and a great pump and burn.
I had a good off day yesterday so today I was ready to really nail it. But I think I got nailed. Incredibly intense workout with the weights today. I tried to up my weights and again, I added the pull ups, 4 sets, to the workout. The 4 sets were Chin ups (10), switch grip (20). 1-arm pull ups (6x2), and Parallel Grip (10). Only two bicep moves at 12kgs. But the addition of the Abductor Balance on the last move really made it tough. But the toughest thing about this routine is the combination of Dead Lifts and Lunges with heavy weight rows. The first set, I went with 14.5kgs and did it with Chalene. The next move was the Sumo Squat with overhead tricep Extension. 22kgs and had to stop at 8 reps, shake it out, then finished up the last 4 reps to get the whole 12 rep set. Chalene says that if I fail before 10 reps, the weights are too heavy. Yeah, they were heavy, but I want to increase the strength quick, so I'm going for at least 8 reps like in the Lean Circuit. The next move, "Dead Lift with Double Row" I had to really modify because I didn't want to sacrifice the weight for my rows. My back is very weak so I had had to reduce the weights to 14.5kgs for the Dead Lift, and went up to 22kgs for the rows. So when doing the rows I was in a high lunge position and split the move in two. The Dead Lifts were split at 8 and 4, but the I was able to do 12 reps straight on the rows. Bowler Lunges were 19.5kgs and 8-4 split on both sides. My back was starting to feel it, but my butt was close to cramping up on both sides by rep 7. Hence the stoppage at rep 8. But the "Forward-Lean Lunge with Double Row" I gutted it out with Chalene. 22kgs, 6 reps on both lunges, then did 2 reps on both lunges. That was a major "almost cramp" in my hip flexor on both sides. I also really tried hard to protect my back. For the final move, "Triple-Threat Push Ups" I pushed myself and instead of doing them slow, I did 10 sets of the 3 styles of push ups in Plyo style. Jumping from each form. So I did a total of 30 reps. But I did the Extreme Set with Chalene, 3 slow Tricep push ups. BURN BURN BURN!!!
I was feeling good despite the heavy weights so I was ready for the abs work. I went for a simple but very amped up routine. I did the original Power 90, the one with Tony's short shorts, Ab Ripper 200, but did 30 reps instead of just 20, I also added a move that I thought was in it, so I ended up doing 330 reps. Abs cramped SEVERAL times during the routine.
Splits were good! I got to my mark right away and was able to push low again. But I'm a bit shaky because of my knee. I'll have to watch that and push accordingly.
The Flow is getting more and more natural for which I'm very happy about!
In the end, I torched a huge 1170kcals. I had a great time and a great pump and burn.
10-2-15 HY: ChaLEAN Extreme-Fat-Burn Challenge + I've Got Abs + Splits + TCF.
10-2-15 HY: ChaLEAN Extreme-Fat-Burn Challenge + I've Got Abs + Splits + TCF.
A tough cardio routine, a lot tougher than I thought. But I was really up for it. The moves were the typical Chalene moves but with some added intensity to them. I wasn't able to go all the way through the routine without a break, but I got close. It is definitely a step up from "Burn it Off" but both are intense. I got a great burn and torched a good many calories.
I was feeling good, and I had to skip my ab work yesterday so I had to go for it today. Since this routine is on the same disk, I went with it. I was hoping to get though it non-stop, but nope, I had to stop and stretch out my cramping abs. It really is a grueling and awesome workout.
I had a good run at the splits and went really low. I also had a great Flow with really smooth movement. Balance was on and my stances were solid. Still need to consciously control the stances, but it is getting more natural.
Very happy for the weekend. In the end, I torched a good 700+kcals.
A tough cardio routine, a lot tougher than I thought. But I was really up for it. The moves were the typical Chalene moves but with some added intensity to them. I wasn't able to go all the way through the routine without a break, but I got close. It is definitely a step up from "Burn it Off" but both are intense. I got a great burn and torched a good many calories.
I was feeling good, and I had to skip my ab work yesterday so I had to go for it today. Since this routine is on the same disk, I went with it. I was hoping to get though it non-stop, but nope, I had to stop and stretch out my cramping abs. It really is a grueling and awesome workout.
I had a good run at the splits and went really low. I also had a great Flow with really smooth movement. Balance was on and my stances were solid. Still need to consciously control the stances, but it is getting more natural.
Very happy for the weekend. In the end, I torched a good 700+kcals.
10-1-15 HY: ChaLEAN Extreme-Burn Circuit 1 + Splits + TCF.
10-1-15 HY: ChaLEAN Extreme-Burn Circuit 1 + Splits + TCF.
Got back to old school weight training with Chalene. Felt really good. Also, I got back to adding pull ups every three moves, but I only did 8 reps today to ease back into it. Got a great burn and pump. I upped my weights from the last time by 2.5kgs. But I kept my weight for the bench chest flies at 17kgs and the weighted squats with hip lift at 22kgs. I was feeling good so I felt the need to push myself today. Shoulders and chest were on fire! I'm sure I'm going to feel it tomorrow.
Got back to old school weight training with Chalene. Felt really good. Also, I got back to adding pull ups every three moves, but I only did 8 reps today to ease back into it. Got a great burn and pump. I upped my weights from the last time by 2.5kgs. But I kept my weight for the bench chest flies at 17kgs and the weighted squats with hip lift at 22kgs. I was feeling good so I felt the need to push myself today. Shoulders and chest were on fire! I'm sure I'm going to feel it tomorrow.
This is the first time for me to do a morning workout since July, plus,
this is the earliest I've worked out in a long time. At the beginning
of the year, my morning workouts started around 9-9:30am. Today, I
started at 6:50am. And I was still in a time crunch despite the fact
early start. But I was able to start that the early because I've been
going through bed very early. Since getting back from the US, I've been
going to bed around 9pm. At first it was because of jet lag, but later,
it was because I wanted to continue getting 8+ hours of sleep. I had a
new years resolution to sleep more, but until now, I haven't been able
to, or I should say, I haven't done it. But, for the past 12 days, I
have gotten a lot of sleep so I'm happy. I also am planning to keep it
going for as long as possible. Since my school has started, there are
day that I come home past 10pm so I can't sleep that early on those
nights, but as often as I can, I will.
I ended up doing my Splits and Flow late, after work again. But I rocked it! Got to my mark right away and pushed it low.
In the end, I torched over 700kcals with just Burn Circuit 1.
I ended up doing my Splits and Flow late, after work again. But I rocked it! Got to my mark right away and pushed it low.
In the end, I torched over 700kcals with just Burn Circuit 1.
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