11-29-15 HY: Body Beast-Build: Legs + 0-6 Abs- P1: Level 3 + Splits + TCF.
No conflicts today and no time crunches. Just a rainy and cold day.
Although the Legs routine is short, it is intense and it brings the pain. I went back to close to my max weight on some of the moves and didn't move up on others. The first move, Sumo Squat, I started off light then went for it on the drop set (10/11.25/22.5/12.5kgs). The 22kgs wasn't that hard, so I'll probably go up as much as I can next time. After the first set, I stooped down to change the plates on my dumbbells and I start to feel my quads tightening. Uh-Oh! That is not good. It is cold so I had to get moving again quick or the cold would have done me in. Luckily, the next few sets warmed my legs up enough so they didn't feel like that again throughout the workout. The next Super Set really ups the intensity. Alternating Lunge (7.5/8.75/12.5kgs). Step-Up to Reverse Lunge (same). Both moves are double moves and it was really tough. I also got really winded and the sweat poured. Next, the first Giant Set (3 moves). The first move, Parallel Squat, I more than doubled the weight (12/14.5/17kgs). Not much weight, but after the Super Set, my legs were feeling it deep. The next two moves, Bulgarian Squat an Straight Leg Dead Lift were the same for the first two sets as the last time, but I upped the final set (6.25/7.5/10kgs). Again, I was really feeling it on the last set. Very thankful for no Drop Set. The final Giant Set, Single Leg Calf Raise (10kgs @ 35 reps/12.5kgs @ 35 reps) both legs. The second time around, I my goal was to stay at 35 reps. I ended up having extra time once I hit 35 reps, but a cramp was coming on so I stopped with a couple few seconds left. Seated Calf Raise (14.5kgs @ 37 reps, 17kgs @ 35 reps). And the final move, In and Outs (37reps/35reps). Nice warm up for the next routine.
Moved right into the next routine. I went up to Level 3 today. First time around so I was curious as to what was coming. The trainer said it was going to go up in intensity, but so far, it's been rather easy. But level 3 is the beginning of the really tough routines I'm guessing. This one was tough, and I couldn't hang with good form. Lots of cheats to get through it. Just slow and simple leg raises, but having to keep the core contraction constant with the lower back on the floor. The first 5 minutes were okay, but as time went on, I kept catching myself arching my back to give my abs some relief. I'm supposed to keep it on the floor the whole time. It's a 17 minutes routine but really tough. I'll not make any predictions as to whether or not I'll move on to level 4 next week. Hopefully I can, but that all depends on how often I can do this routine and how I progress in my core strength and endurance. Felt a real burn today.
Slowly increasing the stretch time and intensity. Going for the push to get lower and today, I felt some popping in the muscles, but not tearing so it was okay. The Flow, in my space, was clean and smooth. Time per Flow is leveling off at 30 seconds, fast.
In the end, I torched a solid 866kcals. Good way to start off the week.
Sunday, November 29, 2015
11-28-15 HY: Splits + TCF.
11-28-15 HY: Splits + TCF.
Off day, but had to get my splits and Flow in. No two day vacations when I've got a goal to meet. Splits felt good, I even got a little sweat on from the pain. I pushed hard and got low. Felt on the verge of tearing something so I backed off a bit. I know I have to stay smart not to injure myself. If I pull or tear something, that could back me up for months, and possibly more.
My Flow, was extremely smooth and clean today. Maybe it was because I wasn't tired from the usual workout that usually comes beforehand, but it felt really good today. I'll have to try it feeling like this in another venue to really test myself. No HRM, but felt good through and through.
Off day, but had to get my splits and Flow in. No two day vacations when I've got a goal to meet. Splits felt good, I even got a little sweat on from the pain. I pushed hard and got low. Felt on the verge of tearing something so I backed off a bit. I know I have to stay smart not to injure myself. If I pull or tear something, that could back me up for months, and possibly more.
My Flow, was extremely smooth and clean today. Maybe it was because I wasn't tired from the usual workout that usually comes beforehand, but it felt really good today. I'll have to try it feeling like this in another venue to really test myself. No HRM, but felt good through and through.
11-27-15 HY: T25-Lower Focus + 0-6 Abs-P2: Level 2
11-27-15 HY: T25-Lower Focus + 0-6 Abs-P2: Level 2
Shake and morning workout.
Getting up and getting going are a little easier if I have a whole plan. Today, since I wanted to get some saxophone practice in when I got home, I had to do my workout in the morning, so that is what happened. Time crunch either way so I went with the way that offered me more production.
Lower Focus was not next on the list, but looking at the Body Beast schedule, I have Build: Legs coming up on Sunday so I decided to do Lower Focus today and give myself some time to recover before Legs. Good thing, too! I had forgotten how tough this routine was. Thank goodness it was only 25 minutes. I was almost able to do a Straight 25 except for one move, Calf Hops just killed me. It wasn't that I was tired and had to stop, it was that my arches started to cramp and the incredible pain forced me to stop for a bit just short of the 30 second move. Both arches forced stops on both sides. Luckily, on the Burn Out, the Calf Hops were only 15 seconds. That was much easier.
Moved right into the Ab routine and really tried to flex and contract and to hold the contraction as instructed. Still losing focus and losing the contraction, so I'm still working on that focus to hold the core contraction. But I got a very hot burn and it was good.
No splits or Flow today.
In the end, I burned 590kcals. Not to shabby for a 50 minute workout. Glad to have the weekend!
Shake and morning workout.
Getting up and getting going are a little easier if I have a whole plan. Today, since I wanted to get some saxophone practice in when I got home, I had to do my workout in the morning, so that is what happened. Time crunch either way so I went with the way that offered me more production.
Lower Focus was not next on the list, but looking at the Body Beast schedule, I have Build: Legs coming up on Sunday so I decided to do Lower Focus today and give myself some time to recover before Legs. Good thing, too! I had forgotten how tough this routine was. Thank goodness it was only 25 minutes. I was almost able to do a Straight 25 except for one move, Calf Hops just killed me. It wasn't that I was tired and had to stop, it was that my arches started to cramp and the incredible pain forced me to stop for a bit just short of the 30 second move. Both arches forced stops on both sides. Luckily, on the Burn Out, the Calf Hops were only 15 seconds. That was much easier.
Moved right into the Ab routine and really tried to flex and contract and to hold the contraction as instructed. Still losing focus and losing the contraction, so I'm still working on that focus to hold the core contraction. But I got a very hot burn and it was good.
No splits or Flow today.
In the end, I burned 590kcals. Not to shabby for a 50 minute workout. Glad to have the weekend!
Thursday, November 26, 2015
11-26-15 HY: Body Beast- Build: Chest/Tris + 0-6 Abs- P2: Lvl.2 + Splits + TCF.
11-26-15 HY: Body Beast- Build: Chest/Tris + 0-6 Abs- P2: Lvl.2 + Splits + TCF.
Happy Thanksgiving! This is my Thanksgiving Day workout. I guess it is not that fair because no celebration here. :-( Just a regular day with work, school and business. But I'm thankful for everything! I'm especially thankful for all of you in this group who have supported and encouraged me for these past months. It has been an honor.
Third time around for this routine. I upped the weight on most of the moves a bit, but there was one set of moves that I wasn't able to raise.
Single Set: Dumbbell Chest Press (12/14.5/19.5/17kgs). Being the first move, I was able to move the drop set with not much problem or strain, but I did feel some stress coming on in the final drop set.
Super Set: Incline Dumbbell Fly (12.5/14.5/17kgs) Incline Dumbbell Press (12.5/14.5/22/19.5kgs) I wasn't feeling it on the first move, but I was definitely feeling it on the first Super Set. Came close to failure on the drop set.
Giant Set: Close Grip Press-Partial Chest Fly-Decline Push Up (14.5/15.75/17kgs) This was a strain. I almost didn't go for the 17kgs on the final set, but I figured, I have to try. On the Flies, I had to cheat on the last set by flaring my elbows out to get the weights up on the last few reps.
Single Set: Triceps Extension (7.5/8.75/12/10kgs) First time in a while for me to use the 10kgs on this move. I couldn't get the weight all the way up on the last few reps. But previously, I couldn't even get the weight up, so that is progress.
Super Set: Single Arm Kickback (6.25/7.5/10/8.75kgs) This is the first time for me to do an actual progression in the weights. The previous 2 times, I had to do one weight twice because I couldn't move up. Baby step progress. The second move was the Tricep Push up. Still on my knees. My triceps burn out really fast with this routine. It will be a glorious day when I can do a triceps push up on my toes in this routine. But so far, no joy.
Super Set: Dips on Bench-In and Outs (50 reps each move in a minute). I was happy to still have the stamina to do these moves at the end with an increased rep count. Such a pump and burn today.
Really tried to hold the contraction as long as I could. The odd thing is, when I'm into the routine, my mind loses focus and I forget to contract the core. I have to consciously keep telling myself to contract or else I'll relax. But today, I got the hottest burn so far with level 2. But I feel the foundation is coming along well. One more day before I move on to level 3.
The Splits today were really good. I pushed extra hard, and I fell like I got to the lowest point so far in this journey. Felt really good and painful. Doing the Flow in my regular place was fine. I guess I'll have to find different venues to do the Flow in so I can test myself, truly test myself on the Flow. But today was clean and smooth as usual in this place.
In the end, I torched a round 790kcals. It was good to see my tris bulging through my shirt.
Happy Thanksgiving! This is my Thanksgiving Day workout. I guess it is not that fair because no celebration here. :-( Just a regular day with work, school and business. But I'm thankful for everything! I'm especially thankful for all of you in this group who have supported and encouraged me for these past months. It has been an honor.
Third time around for this routine. I upped the weight on most of the moves a bit, but there was one set of moves that I wasn't able to raise.
Single Set: Dumbbell Chest Press (12/14.5/19.5/17kgs). Being the first move, I was able to move the drop set with not much problem or strain, but I did feel some stress coming on in the final drop set.
Super Set: Incline Dumbbell Fly (12.5/14.5/17kgs) Incline Dumbbell Press (12.5/14.5/22/19.5kgs) I wasn't feeling it on the first move, but I was definitely feeling it on the first Super Set. Came close to failure on the drop set.
Giant Set: Close Grip Press-Partial Chest Fly-Decline Push Up (14.5/15.75/17kgs) This was a strain. I almost didn't go for the 17kgs on the final set, but I figured, I have to try. On the Flies, I had to cheat on the last set by flaring my elbows out to get the weights up on the last few reps.
Single Set: Triceps Extension (7.5/8.75/12/10kgs) First time in a while for me to use the 10kgs on this move. I couldn't get the weight all the way up on the last few reps. But previously, I couldn't even get the weight up, so that is progress.
Super Set: Single Arm Kickback (6.25/7.5/10/8.75kgs) This is the first time for me to do an actual progression in the weights. The previous 2 times, I had to do one weight twice because I couldn't move up. Baby step progress. The second move was the Tricep Push up. Still on my knees. My triceps burn out really fast with this routine. It will be a glorious day when I can do a triceps push up on my toes in this routine. But so far, no joy.
Super Set: Dips on Bench-In and Outs (50 reps each move in a minute). I was happy to still have the stamina to do these moves at the end with an increased rep count. Such a pump and burn today.
Really tried to hold the contraction as long as I could. The odd thing is, when I'm into the routine, my mind loses focus and I forget to contract the core. I have to consciously keep telling myself to contract or else I'll relax. But today, I got the hottest burn so far with level 2. But I feel the foundation is coming along well. One more day before I move on to level 3.
The Splits today were really good. I pushed extra hard, and I fell like I got to the lowest point so far in this journey. Felt really good and painful. Doing the Flow in my regular place was fine. I guess I'll have to find different venues to do the Flow in so I can test myself, truly test myself on the Flow. But today was clean and smooth as usual in this place.
In the end, I torched a round 790kcals. It was good to see my tris bulging through my shirt.
11-25-15 HY: Tennis + TCF + Splits.
11-25-15 HY: Tennis + TCF + Splits.
Today is normally my mid-week recovery with Yoga or focused stretching or foam rolling with Tony, but since we missed our regular tennis day yesterday, we moved the session to today. We are a bit shorter on time because of a class I have, but that actually was a good thing. We usually play for about 90 minutes, but today, we had just about an hour so with that knowledge, we both, without any set plan, upped our games a lot quicker and got through the warm-up a lot faster. We ran for everything and really pushed ourselves harder. Not quite to the point of sacrificing our bodies for a shot, but close. It is nice to know that we still have that extra gear we can go to in times of need or necessity. Final score was still in my favor, but the match was really fun and we pushed each other to play better and to make better shots.
Today is normally my mid-week recovery with Yoga or focused stretching or foam rolling with Tony, but since we missed our regular tennis day yesterday, we moved the session to today. We are a bit shorter on time because of a class I have, but that actually was a good thing. We usually play for about 90 minutes, but today, we had just about an hour so with that knowledge, we both, without any set plan, upped our games a lot quicker and got through the warm-up a lot faster. We ran for everything and really pushed ourselves harder. Not quite to the point of sacrificing our bodies for a shot, but close. It is nice to know that we still have that extra gear we can go to in times of need or necessity. Final score was still in my favor, but the match was really fun and we pushed each other to play better and to make better shots.
Just before the match, I set up the net and had time to do my Flow in
the gym so I went for it. WHAT A MESS!!! I fell victim to that same old
thing, an unfamiliar surrounding and forgot the moves several times. I
had to restart several times, sometimes going about half-way, others,
only getting to the 2nd or 3rd move before going blank. Eventually, it
came back and I was able to nail the Flow.
When I got home later that day, I did the splits training and really pushed it. Got low and painful.
After the Flow and Tennis, I torched 850+kcals. That is only about 100kcals less for a 60 minutes session than a 90 minutes session. CRUSHED IT!!! Might do that again. Although I will miss my regular Yoga/Stretch.
When I got home later that day, I did the splits training and really pushed it. Got low and painful.
After the Flow and Tennis, I torched 850+kcals. That is only about 100kcals less for a 60 minutes session than a 90 minutes session. CRUSHED IT!!! Might do that again. Although I will miss my regular Yoga/Stretch.
Wednesday, November 25, 2015
11-24-15 HY: Body Beast- Build:Shoulders + 0-6 Abs- Phase 1: Level 2 + Splits + TCF.
11-24-15 HY: Body Beast- Build:Shoulders + 0-6 Abs- Phase 1: Level 2 + Splits + TCF.
Short workout, and very focused on the shoulders so not much of a calorie burn, but major muscle burn and pump. I took it easy, some what, the last time, but today, I really upped the weights where I could. The first shoulder press, I started with 12kgs (+7) Then went up by 1.25kgs. for the second set. But for the first drop set, I went up 2.5kgs and failed at 6 reps. When I went down to 14.5kgs, still failed at 6 reps. The last 2 reps on both sets I had to cheat a little with the arched back. The pump and burn were on their way. Then next super set of Lateral Raise and Up Right Row, no change is weight at all. stayed at 3/4/5 and had the same weights as the first move for the Up Right Row. The Giant Set, EZ Bar Underhand Press (7.5/10/12kgs), 1,1,2 Front Raise (2/3/5kgs) and Rear Delt Raise (2/3/5kgs). I could only go up on the final set by 2kgs. I went up huge on the next super set, Standing Dumbbell Shrug (17/19.5/25/22kgs) and Dumbbell Scap Trap (7.5/8.75/10kgs). I could probably go a little heavier on the Shrug, but 25kgs is the limit for my dumbbells. I need to get one more set I guess. I don't have a big enough ball, so I just did the Scap Trap bent over so my arms could stay straight. For the final Super Set, Segi Six-Way (2/3kgs) and Tuck & Roll (15x2 reps) I could probably go up a little in weight if it wasn't for the overhead lift. That move is just so tough, and even on the last set with 3kgs, I barely got it up on the last two reps. I need to get my shoulders a lot stronger. But I got a great pump and burn.
The abs routine was good. I was able to get through it a lot better than yesterday. I was able to keep the contraction in the core for most of the routine. And the core burn was back. Had a great workout.
The Splits and Flow were good. Still working on getting low, mixing it up, trying to hit different angles. The Flow was clean and smooth!
In the end, I torched a solid 550+kcals.
Short workout, and very focused on the shoulders so not much of a calorie burn, but major muscle burn and pump. I took it easy, some what, the last time, but today, I really upped the weights where I could. The first shoulder press, I started with 12kgs (+7) Then went up by 1.25kgs. for the second set. But for the first drop set, I went up 2.5kgs and failed at 6 reps. When I went down to 14.5kgs, still failed at 6 reps. The last 2 reps on both sets I had to cheat a little with the arched back. The pump and burn were on their way. Then next super set of Lateral Raise and Up Right Row, no change is weight at all. stayed at 3/4/5 and had the same weights as the first move for the Up Right Row. The Giant Set, EZ Bar Underhand Press (7.5/10/12kgs), 1,1,2 Front Raise (2/3/5kgs) and Rear Delt Raise (2/3/5kgs). I could only go up on the final set by 2kgs. I went up huge on the next super set, Standing Dumbbell Shrug (17/19.5/25/22kgs) and Dumbbell Scap Trap (7.5/8.75/10kgs). I could probably go a little heavier on the Shrug, but 25kgs is the limit for my dumbbells. I need to get one more set I guess. I don't have a big enough ball, so I just did the Scap Trap bent over so my arms could stay straight. For the final Super Set, Segi Six-Way (2/3kgs) and Tuck & Roll (15x2 reps) I could probably go up a little in weight if it wasn't for the overhead lift. That move is just so tough, and even on the last set with 3kgs, I barely got it up on the last two reps. I need to get my shoulders a lot stronger. But I got a great pump and burn.
The abs routine was good. I was able to get through it a lot better than yesterday. I was able to keep the contraction in the core for most of the routine. And the core burn was back. Had a great workout.
The Splits and Flow were good. Still working on getting low, mixing it up, trying to hit different angles. The Flow was clean and smooth!
In the end, I torched a solid 550+kcals.
Tuesday, November 24, 2015
11-23-15 HY: Body Beast-Beast: Cardio + Abs + 0-6 Abs-Phase 1: Level 2 + Splits + TCF.
11-23-15 HY: Body Beast-Beast: Cardio + Abs + 0-6 Abs-Phase 1: Level 2 + Splits + TCF.
Today was a bit of a disappointment. I was scheduled to do Beast Cardio, but my son suggested we play tennis so we were all set to go and play tennis, but on our way to the court, it started raining. Only a little at first, we thought we could play through it, but it steadily got harder and harder. We ended up turning around and coming back home. So I got it on with my regularly scheduled workout.
This routine still intimidates me. I had a really tough time the first time, so I was interested to see how far I could get without taking extra breaks. I actually did pretty well, and got through about half before needing to extend the break. But near the end, the couple moves before the last, I needed some extra time to catch my breath. That last move, 3 rounds of 4 spider crunches, 4 cross plank crunches, then 20 second sprint, energized me just enough for a strong finish. Killer workout.
Went right into the Beast Ab routine. I don't know what I did differently from the previous time, but it was much more tasking. Felt a good burn.
I wanted to stay on track with 0-6 Abs so I also did that program's routine. Got a good burn at the end, but I was able to stand quicker than I did previously. I felt a little off of the form because I was already tired from the first ab routine. I wasn't able to hold the core contraction as tight as I needed.
The Splits and Flow were good. I'm trying to find new ways to push lower on the splits. The most difficult on the side splits are the front hip flexers are still not as flexible as they need to be. I can lean forward, but putting my body upright is very difficult. Then my inner thighs need to loosen up a lot more than they are. The Flow was smooth and clean.
In the end, I torched a solid 730kcals. Not bad for a shorter workout.
Today was a bit of a disappointment. I was scheduled to do Beast Cardio, but my son suggested we play tennis so we were all set to go and play tennis, but on our way to the court, it started raining. Only a little at first, we thought we could play through it, but it steadily got harder and harder. We ended up turning around and coming back home. So I got it on with my regularly scheduled workout.
This routine still intimidates me. I had a really tough time the first time, so I was interested to see how far I could get without taking extra breaks. I actually did pretty well, and got through about half before needing to extend the break. But near the end, the couple moves before the last, I needed some extra time to catch my breath. That last move, 3 rounds of 4 spider crunches, 4 cross plank crunches, then 20 second sprint, energized me just enough for a strong finish. Killer workout.
Went right into the Beast Ab routine. I don't know what I did differently from the previous time, but it was much more tasking. Felt a good burn.
I wanted to stay on track with 0-6 Abs so I also did that program's routine. Got a good burn at the end, but I was able to stand quicker than I did previously. I felt a little off of the form because I was already tired from the first ab routine. I wasn't able to hold the core contraction as tight as I needed.
The Splits and Flow were good. I'm trying to find new ways to push lower on the splits. The most difficult on the side splits are the front hip flexers are still not as flexible as they need to be. I can lean forward, but putting my body upright is very difficult. Then my inner thighs need to loosen up a lot more than they are. The Flow was smooth and clean.
In the end, I torched a solid 730kcals. Not bad for a shorter workout.
Sunday, November 22, 2015
11-22-15 HY: Body Beast- Build:Back/Bis + 0-6 Abs: Phase1-Level 2 + Splits + TCF.
11-22-15 HY: Body Beast- Build:Back/Bis + 0-6 Abs: Phase1-Level 2 + Splits + TCF.
Finally back to the regular schedule of alternating resistance/cardio after a couple weeks of extra tennis disrupting it. Good to get back to order.
Second time around for this routine and I decided to up the weights where I could. On the first single set, I went up between 2kgs and 5kgs during the 4 sets. Top weight being 17kgs. Still watching the back on Dead Lifts. The next super set with the Dumbbell Pull-Over and Pull-Ups, I went up in weight by the same amount, and upped the third set of pull-ups by two. So there is a little improvement. But the Giant Set, No raise in weights at all. Exactly the same as the previous time. Still tough, very tough. I tried to go up a bit on the Reverse Fly, but I could barely get up 6.25kgs in the first set, so I went back down to 5kgs, managed that, then I was able to get the 6.25kgs in the third set. The Single Set of Chin-Ups was one better in the first set, two less in the second, and one less in the third. I'm guessing the higher weight early on zapped some strength. Just a guess. Moving on to the Biceps, the first set of Seated Bicep Curls, I upped the weight by 1.25kgs on the first 2 sets, then jumped to 14.5kgs (from 10kgs previously) for the 3rd, and down to 12kgs for the drop set. (up from 10kgs previously). That third set with 14.5kgs was tough, had to cheat a bit by arching my back on the last 3 reps, and again, my left arm proved weaker on both 8-rep sets. The next Single Set, with the 1, 1, 2 Hammer Curl, I tried to go up, but NO WAY! Needed that 5kgs to warm up with, but the second set, I went up by .75kgs and the by 1.25kgs on the third set. Had to really struggle to get it up on the last few with the cheat arch. The final resistance set is the Neutral EZ Bar Curl. Upped all the weights by 1.25kgs. I know it doesn't sound like much, but baby steps! The very final move, Airplane Cobra, +3 and +4 reps on the two sets. OUCH!!! By the end of the routine, I was burned out and PUMPED!!!
I moved right to the Ab routine, but went to Level 2. It was great in the end. It began really slowly with the breathing and slow moving extremity moves. But the ending was giving me a good pump. I really didn't feel too much stress throughout the routine except for the final move which was a very slow "Hip-Rock and Raise" move a lot Ab RIpper X. When I got up from the floor, my core was just so wound up, I couldn't stand up straight right away, but slowly. That is the first time ever for me to experience that. So I'll probably do level 2 for at least a week, possibly longer if that tightening feeling persists.
Splits and Flow were good. It looks like I've hit another plateau on the splits so I'm adjusting the times and moves to push to get lower. With only 39 days before my deadline, things don't look good, but I'll go till the end and beyond to reach my goal. The Flow was smooth and clean. Very happy.
Finally back to the regular schedule of alternating resistance/cardio after a couple weeks of extra tennis disrupting it. Good to get back to order.
Second time around for this routine and I decided to up the weights where I could. On the first single set, I went up between 2kgs and 5kgs during the 4 sets. Top weight being 17kgs. Still watching the back on Dead Lifts. The next super set with the Dumbbell Pull-Over and Pull-Ups, I went up in weight by the same amount, and upped the third set of pull-ups by two. So there is a little improvement. But the Giant Set, No raise in weights at all. Exactly the same as the previous time. Still tough, very tough. I tried to go up a bit on the Reverse Fly, but I could barely get up 6.25kgs in the first set, so I went back down to 5kgs, managed that, then I was able to get the 6.25kgs in the third set. The Single Set of Chin-Ups was one better in the first set, two less in the second, and one less in the third. I'm guessing the higher weight early on zapped some strength. Just a guess. Moving on to the Biceps, the first set of Seated Bicep Curls, I upped the weight by 1.25kgs on the first 2 sets, then jumped to 14.5kgs (from 10kgs previously) for the 3rd, and down to 12kgs for the drop set. (up from 10kgs previously). That third set with 14.5kgs was tough, had to cheat a bit by arching my back on the last 3 reps, and again, my left arm proved weaker on both 8-rep sets. The next Single Set, with the 1, 1, 2 Hammer Curl, I tried to go up, but NO WAY! Needed that 5kgs to warm up with, but the second set, I went up by .75kgs and the by 1.25kgs on the third set. Had to really struggle to get it up on the last few with the cheat arch. The final resistance set is the Neutral EZ Bar Curl. Upped all the weights by 1.25kgs. I know it doesn't sound like much, but baby steps! The very final move, Airplane Cobra, +3 and +4 reps on the two sets. OUCH!!! By the end of the routine, I was burned out and PUMPED!!!
I moved right to the Ab routine, but went to Level 2. It was great in the end. It began really slowly with the breathing and slow moving extremity moves. But the ending was giving me a good pump. I really didn't feel too much stress throughout the routine except for the final move which was a very slow "Hip-Rock and Raise" move a lot Ab RIpper X. When I got up from the floor, my core was just so wound up, I couldn't stand up straight right away, but slowly. That is the first time ever for me to experience that. So I'll probably do level 2 for at least a week, possibly longer if that tightening feeling persists.
Splits and Flow were good. It looks like I've hit another plateau on the splits so I'm adjusting the times and moves to push to get lower. With only 39 days before my deadline, things don't look good, but I'll go till the end and beyond to reach my goal. The Flow was smooth and clean. Very happy.
Friday, November 20, 2015
11-20-15 HY: T25-Alpha: Total Body Circuit + 0-6 Abs- Level 1 + Splits + TCF.
11-20-15 HY: T25-Alpha: Total Body Circuit + 0-6 Abs- Level 1 + Splits + TCF.
I have been in a time crunch every Friday for the past few weeks so today, I decided to wake up early and get the main body of the workout finished so when I get home, I can do the Splits and Flow part in a calm and relaxed manner. Worked like a charm!
My legs were quite sore today and I was really not wanting to do a regular T25 Cardio type workout today, so luckily, the next routine up was Total Body so I could do some upper body stuff and give my legs a break. Wow! What a great workout. I really got my sweat on and with the plank stuff along with the push up variations, Got a total body workout as promised. Unfortunately, I didn't make it all the way and had to take a break just before the Burnout. The last progression with the push ups, I was nailing them until the spider push ups, then I hit the wall just before the last move before the burnout and had to take a break. Then during the Burnout, I had to take a few breaks as well. In total, I added about 2 minutes to the routine because of breaks.
Went right into the Ab routine. This is the last one before moving on to Level 2 so I was trying to follow and be as perfect in form as possible. All the moves were just basic form confirming moves so I'm looking forward to the next level.
Finished the Splits and Flow after I got home from work so I was able to take a little longer to sink into each stretch and intensify my pain. Great session today. The Flow was again, clean and smooth. Very happy to be at my off day, but I'll probably do my splits again.
At the end of my morning workout, I torched a solid 600+kcals! HAPPY WEEKEND!!!
I have been in a time crunch every Friday for the past few weeks so today, I decided to wake up early and get the main body of the workout finished so when I get home, I can do the Splits and Flow part in a calm and relaxed manner. Worked like a charm!
My legs were quite sore today and I was really not wanting to do a regular T25 Cardio type workout today, so luckily, the next routine up was Total Body so I could do some upper body stuff and give my legs a break. Wow! What a great workout. I really got my sweat on and with the plank stuff along with the push up variations, Got a total body workout as promised. Unfortunately, I didn't make it all the way and had to take a break just before the Burnout. The last progression with the push ups, I was nailing them until the spider push ups, then I hit the wall just before the last move before the burnout and had to take a break. Then during the Burnout, I had to take a few breaks as well. In total, I added about 2 minutes to the routine because of breaks.
Went right into the Ab routine. This is the last one before moving on to Level 2 so I was trying to follow and be as perfect in form as possible. All the moves were just basic form confirming moves so I'm looking forward to the next level.
Finished the Splits and Flow after I got home from work so I was able to take a little longer to sink into each stretch and intensify my pain. Great session today. The Flow was again, clean and smooth. Very happy to be at my off day, but I'll probably do my splits again.
At the end of my morning workout, I torched a solid 600+kcals! HAPPY WEEKEND!!!
Thursday, November 19, 2015
11-19-15 HY: Body Beast- Build: Legs + Splits + TCF.
11-19-15 HY: Body Beast- Build: Legs + Splits + TCF.
Woke up extra early to get my main workout in. It was actually nice to get it done early, but I was gingerly walking around all day. The reason I could get it don in the morning is because this particular routine is shorter than the rest, and I can keep up or almost keep up with Sagi's pace which allows me to get it done in under an hour. I upped the weights by a little, the usual 1.25kgs per dumbbell. It didn't cramp up this time, but there was a point where I sort of felt a little pull on the glute but a quick stand up and stretch and I as good to go. The toughest move by far in this workout is the Bulgarian Squat. That just burns me out every time. This time was no exception. With the extra weight was tough. It was a great workout.
Splits and Flow came at the end of the day. I was a bit afraid because I was feeling some soreness already, but it wasn't as bad as I though and I was able to get low. The Flow was also clean and smooth.
The Body Beast routine, in the end torched a good 600+kcals. Good day!
Woke up extra early to get my main workout in. It was actually nice to get it done early, but I was gingerly walking around all day. The reason I could get it don in the morning is because this particular routine is shorter than the rest, and I can keep up or almost keep up with Sagi's pace which allows me to get it done in under an hour. I upped the weights by a little, the usual 1.25kgs per dumbbell. It didn't cramp up this time, but there was a point where I sort of felt a little pull on the glute but a quick stand up and stretch and I as good to go. The toughest move by far in this workout is the Bulgarian Squat. That just burns me out every time. This time was no exception. With the extra weight was tough. It was a great workout.
Splits and Flow came at the end of the day. I was a bit afraid because I was feeling some soreness already, but it wasn't as bad as I though and I was able to get low. The Flow was also clean and smooth.
The Body Beast routine, in the end torched a good 600+kcals. Good day!
Wednesday, November 18, 2015
11-18-15 HY: P90X2- X2 Recovery & Mobility + Splits + TCF.
11-18-15 HY: P90X2- X2 Recovery & Mobility + Splits + TCF.
Ahhh, mid-week recovery. I was still rather sore from the Body Beast Chest/Tris so the stretch and foam rolling I did today was really nice. I had a good session. Chest especially stretched from the Roller Angel.
Later in the evening again, I was able to do the splits and changed up the routine a bit again holding all the moves for 60 seconds at a time. It felt good to sink lower for longer. I may have to up my hold reps again and add another set. Most likely on Saturday night.
The Flow was smooth and clean. I'm pushing for faster times now, averaging just over one minute for a double sided Flow.
I was so relaxed during this routine in the morning, I burned only about 175kcals. I need to get back to a regular schedule, though. Hopefully next week will allow me to do that.
Ahhh, mid-week recovery. I was still rather sore from the Body Beast Chest/Tris so the stretch and foam rolling I did today was really nice. I had a good session. Chest especially stretched from the Roller Angel.
Later in the evening again, I was able to do the splits and changed up the routine a bit again holding all the moves for 60 seconds at a time. It felt good to sink lower for longer. I may have to up my hold reps again and add another set. Most likely on Saturday night.
The Flow was smooth and clean. I'm pushing for faster times now, averaging just over one minute for a double sided Flow.
I was so relaxed during this routine in the morning, I burned only about 175kcals. I need to get back to a regular schedule, though. Hopefully next week will allow me to do that.
11-17-15 HY: Tennis + Splits + TCF.
11-17-15 HY: Tennis + Splits + TCF.
Today was a tennis day with my regular playing partner back in the gym. It was good to get back to playing on a familiar and predictable surface, but I know it will be difficult to adjust again when I play on the other surfaces... normal surfaces. I was playing well, and took the first set 6-2, then I decided to push myself a little and gave my opponent a 2 point advantage at the beginning of each game. That would force me to push to get the points right away and find ways to stay in the game and fight back from big deficits. Well, I lost the next set 4-6, but I won the final set 6-4. It was difficult playing at that disadvantage, but I liked the challenge. I didn't worry about losing the match in the long term, I had to focus on each point right in the moment. I couldn't afford loose points. I had to make myself focus and play hard each point. Winning the first point became very important because coming back from 0-40 down is a lot more difficult mentally than 15-40.
At home later in the evening, I was able to really push again on my splits, and have a smooth and clean Flow.
In the end, I torched over 900kcals from the tennis alone.
Today was a tennis day with my regular playing partner back in the gym. It was good to get back to playing on a familiar and predictable surface, but I know it will be difficult to adjust again when I play on the other surfaces... normal surfaces. I was playing well, and took the first set 6-2, then I decided to push myself a little and gave my opponent a 2 point advantage at the beginning of each game. That would force me to push to get the points right away and find ways to stay in the game and fight back from big deficits. Well, I lost the next set 4-6, but I won the final set 6-4. It was difficult playing at that disadvantage, but I liked the challenge. I didn't worry about losing the match in the long term, I had to focus on each point right in the moment. I couldn't afford loose points. I had to make myself focus and play hard each point. Winning the first point became very important because coming back from 0-40 down is a lot more difficult mentally than 15-40.
At home later in the evening, I was able to really push again on my splits, and have a smooth and clean Flow.
In the end, I torched over 900kcals from the tennis alone.
11-16-15 HY: Body Beast-Build:Chest/Tris + 0-6 Abs- Level 1 + Splits + TCF.
11-16-15 HY: Body Beast-Build:Chest/Tris + 0-6 Abs- Level 1 + Splits + TCF.
This time around, I followed my previous worksheet to up my weights where I could, but not too heavy yet. I'm not going to list all the moves, but I raised my weights on most moves by 1.25kgs. Except for two particular moves, the very first move, Dumbbell Chest Press, I went up on the Drop set from 14.50kgs to 17kgs. Then the third move, Incline Dumbbell Press, from 19.5kgs to 22kgs. By the end of the workout, my chest and Tris were burning and burned out! I still couldn't do the final Tricep Push-Ups on my toes, I had to go on my knees. And even then, I had a hard time. But I was able to do five more triceps dips than last time. Major pump and burn!
Second time going though the 0-6 Abs Level 1 routine. This time, I really tried to focus on flexing my core, and I actually got a burn. Doing the basic core moves like that actually gave me the chance to work some muscles in my core that I haven't worked before directly. So I feel I'm getting a hang of the moves.
Splits and Flow were low, smooth and clean. I am able to really push low and fast. Good workout!
This time around, I followed my previous worksheet to up my weights where I could, but not too heavy yet. I'm not going to list all the moves, but I raised my weights on most moves by 1.25kgs. Except for two particular moves, the very first move, Dumbbell Chest Press, I went up on the Drop set from 14.50kgs to 17kgs. Then the third move, Incline Dumbbell Press, from 19.5kgs to 22kgs. By the end of the workout, my chest and Tris were burning and burned out! I still couldn't do the final Tricep Push-Ups on my toes, I had to go on my knees. And even then, I had a hard time. But I was able to do five more triceps dips than last time. Major pump and burn!
Second time going though the 0-6 Abs Level 1 routine. This time, I really tried to focus on flexing my core, and I actually got a burn. Doing the basic core moves like that actually gave me the chance to work some muscles in my core that I haven't worked before directly. So I feel I'm getting a hang of the moves.
Splits and Flow were low, smooth and clean. I am able to really push low and fast. Good workout!
11-15-15 HY: T25- Speed 1.0 + 0-6 Abs- Level 1 + Splits + TCF.
11-15-15 HY: T25- Speed 1.0 + 0-6 Abs- Level 1 + Splits + TCF.
When out shopping all day with the family. Walked a ton. I need to get my pedometer a battery to track my steps. Really walked a lot. My feet and ankles were aching and tired. By the time I got home it was really too late to do a full workout so I went with a shorter but intense routine from T25!
Again, almost didn't make it, but pushed through and got another straight 25. Thank goodness for the stretches every few moves! That saved my straight 25.
When out shopping all day with the family. Walked a ton. I need to get my pedometer a battery to track my steps. Really walked a lot. My feet and ankles were aching and tired. By the time I got home it was really too late to do a full workout so I went with a shorter but intense routine from T25!
Again, almost didn't make it, but pushed through and got another straight 25. Thank goodness for the stretches every few moves! That saved my straight 25.
I got a little program for building and shaping abs from an independent
coach on the internet some time ago and I've been wanting to try it out
for a while, so I decided to start it today. E level 1 routine is only
15 minutes long so I went for it. It was very easy and more of a
tutorial than a workout. Really starting from step one to teach how to
engage the abdominal muscles correctly. I'll stick with level 1 for at
least a week before moving on to level 2.
Splits and Flow were good. I pushed it hard and maybe a little too hard, but that was borderline. I'm going to have to push passed my present limits to hit the deadline. Flow was clean and smooth. Had a good relaxed time as well.
In the end, I torched a good 600+kcals.
CONFESSION: Went out with family for a late lunch. We went to our favorite restaurant which is buffet style. I tried to control my portion sizes, and was relatively successful, but I had some sweets, and a little pop and soft ice cream in a float. All very small. I didn't eat myself into a tizzy so I was very happy, and we had a good time.
Splits and Flow were good. I pushed it hard and maybe a little too hard, but that was borderline. I'm going to have to push passed my present limits to hit the deadline. Flow was clean and smooth. Had a good relaxed time as well.
In the end, I torched a good 600+kcals.
CONFESSION: Went out with family for a late lunch. We went to our favorite restaurant which is buffet style. I tried to control my portion sizes, and was relatively successful, but I had some sweets, and a little pop and soft ice cream in a float. All very small. I didn't eat myself into a tizzy so I was very happy, and we had a good time.
11-14-15 HY: Splits + TCF.
11-14-15 HY: Splits + TCF.
Making up for missing yesterday's splits and Flow. Still trying to push the splits hard and low. Feeling the pressure of the Dec. 31 deadline. I have to push harder and not be satisfied with doing just a good job. Need to push more.
Flow was smooth and clean.
Making up for missing yesterday's splits and Flow. Still trying to push the splits hard and low. Feeling the pressure of the Dec. 31 deadline. I have to push harder and not be satisfied with doing just a good job. Need to push more.
Flow was smooth and clean.
Friday, November 13, 2015
11-13-15 HY: Focus T25- Cardio + TCF.
11-13-15 HY: Focus T25- Cardio + TCF.
Got home a lot later than planned and was in a big time crunch. Shaun T to the rescue! Just enough time for a quick workout.
First time to do a T25 routine in a long time. I was confident I could go through the first routine in Alpha easily, no problem. Although I could do a "Straight 25" it was by no means easy. By the end of the first running progression, my arches were killing me. My arches and calves were really feeling it. I almost quit just before the first Burnout, but I toughed it out with the thought to take a quick break after the Burnout. But after the first Burnout, the next move allowed me to rest my arches so I kept going. Then, the agility progression, again, almost brought me to break, but just looking at the remaining time motivated me to keep going to the end. I MADE IT!!! Whew! That was TOUGH!!! And I sweat like crazy!
I was able to get in several Flows before I had to go, and I got a good moderate Flow in at just over one minute. Not pushing, but just Flowing naturally. No time for the Splits today, so I'll do them tomorrow.
In the end, I torched a solid 560+kcals in a very short but intense workout. Happy Weekend!
Got home a lot later than planned and was in a big time crunch. Shaun T to the rescue! Just enough time for a quick workout.
First time to do a T25 routine in a long time. I was confident I could go through the first routine in Alpha easily, no problem. Although I could do a "Straight 25" it was by no means easy. By the end of the first running progression, my arches were killing me. My arches and calves were really feeling it. I almost quit just before the first Burnout, but I toughed it out with the thought to take a quick break after the Burnout. But after the first Burnout, the next move allowed me to rest my arches so I kept going. Then, the agility progression, again, almost brought me to break, but just looking at the remaining time motivated me to keep going to the end. I MADE IT!!! Whew! That was TOUGH!!! And I sweat like crazy!
I was able to get in several Flows before I had to go, and I got a good moderate Flow in at just over one minute. Not pushing, but just Flowing naturally. No time for the Splits today, so I'll do them tomorrow.
In the end, I torched a solid 560+kcals in a very short but intense workout. Happy Weekend!
Thursday, November 12, 2015
11-12-15 HY: Body Beast- Build: Shoulders + ChaLEAN Extreme-Extreme Core Circuit + Splits + TCF.
11-12-15 HY: Body Beast- Build: Shoulders + ChaLEAN Extreme-Extreme Core Circuit + Splits + TCF.
Getting back to the resistance was good. Because of the extra tennis recently, I've been unable to do my regular schedule of alternating resistance and Cardio with a mid-week recovery workout. But it is working out to get my muscles used to the new style of resistance. The Body Beast calendar calls for 3 weeks of BUILD, but I'll probably do the BUILD schedule for the rest of the year if I can since I'm not strictly following the schedule. Once I can get a normal schedule, I'll do it as is. Right now, I'm just fitting it in where ever I can.
With my shoulders, I usually lift around 17kgs, but I went way down today because of the Super/Giant sets. Also, since this is the first time for me to do this routine, I sort of wanted to set a baseline for it. I'll just list out the moves and the weights I used.
Single Set-
Shoulder Press:5/7.5/12/10 Last two were a drop set.
5kgs is really light, but keeping good posture and maintaining control really brought on a burn at the last few reps. This is the move I usually do 17kgs which is why I jumped up to 12kgs for the drop set. And that was really tough. Almost hit failure, but probably could have gone to 12reps. I'll have to up the weights a bit next time for this move.
Super Set-
Lateral Raise: 3/4/5
Upright Row: 12/13.25/15.75/14.5 Last two were a drop set.
First move is really tough, especially if I keep my arms straight. Again, the same thing, 3 was light at first, but by rep 12 my shoulders were on fire. The final set with the 5's was a BEAR! Had to really had to tough it out. The row is a good move for me, but the failed on both drop sets. I fell behind Segi's pace, and had to take a moment to recover at rep 6, then finished it out. OUCH!
Giant Set-
EZ Bar Underhand Press: 5/7.5/12
1,1,2 Front Raise: 2/3/4
Rear Delt Raise: 2/3/4
I used dumbbells here because I don't have a bar. This is a new move for me so I went light the first time. I was able to keep up, but on the final set, I was really breathing heavy to get the weights up. But I probably will go up a bit next time. 2nd and 3rd moves were again, major burners. Straight arms= light weights for sure. Even just 4kgs on the final set pushed me hard, so I had to push myself.
Super Set-
Standing Dumbbell Shrug: 12/14.5/18.25/17 Last two were a drop set.
Dumbbell Scap Trap: 6.25/7.5/8.25
I had to really focus on these moves to hit the intended target muscle. It was a little to easy for me to get the weights up at times but then I noticed I wasn't using my Traps, so I really had to focus and flex. Same for the second move, but since I don't have a bench, I was using the ball, and my ball was a bit flat. I couldn't take the time to pump it up, so I had to do this move with bent arms. Doing it that way, forced me to focus even more so I could hit the target. I'll make sure my ball is pumped up next time.
Super Set-
Sagi Six-Way: 2/3
Tuck & Roll: 15 reps X2
The first move reminded me of one of Tony's moves in P90X except Sagi goes up, where Tony bent his elbows and weights went back to the shoulders. Same story, straight arms=light weights. Definitely true for this move. I was grunting in the last set to get the 3's up and hold it for each second. The final move, again, reminded me of Tony's P90X Ab Ripper X move, "Hip Rock and Raise". I was able to hit the abs better lifting up my butt so I went ahead and did it that way.
At the end of the routine, I was really feeling my shoulders bulge. Got an awesome pump and burn so many times. But since I was sitting and lying down a lot, and only working on isolating the shoulders, didn't get that much of a calorie burn.
Abs on the Ball was tough, but I almost made it all the way through without a break. Maybe next time will be it. Great core burn today. I also used some .5lb hand weights just to see what would happen. It went well at first, but just after the halfway point, I noticed that I was arching my back trying to assist my abs, so I fixed that, and the pain was almost instant. Yep, I was cheating with the weights. I'll have to keep an eye on that next time.
Splits and Flow were good. Did the new protocol again with the splits and I really like the extra stretch in the hip flexers. For the Flow, I was able to go really clean at a moderate pace, so I tried to pick up the pace and I got it down to 60 seconds for left and right Flow. Took a while and some really focused practice, but I GOT IT!
In the end, I burned only just over 500kcals. But I got an unquestionable burn in my shoulders and abs!
Getting back to the resistance was good. Because of the extra tennis recently, I've been unable to do my regular schedule of alternating resistance and Cardio with a mid-week recovery workout. But it is working out to get my muscles used to the new style of resistance. The Body Beast calendar calls for 3 weeks of BUILD, but I'll probably do the BUILD schedule for the rest of the year if I can since I'm not strictly following the schedule. Once I can get a normal schedule, I'll do it as is. Right now, I'm just fitting it in where ever I can.
With my shoulders, I usually lift around 17kgs, but I went way down today because of the Super/Giant sets. Also, since this is the first time for me to do this routine, I sort of wanted to set a baseline for it. I'll just list out the moves and the weights I used.
Single Set-
Shoulder Press:5/7.5/12/10 Last two were a drop set.
5kgs is really light, but keeping good posture and maintaining control really brought on a burn at the last few reps. This is the move I usually do 17kgs which is why I jumped up to 12kgs for the drop set. And that was really tough. Almost hit failure, but probably could have gone to 12reps. I'll have to up the weights a bit next time for this move.
Super Set-
Lateral Raise: 3/4/5
Upright Row: 12/13.25/15.75/14.5 Last two were a drop set.
First move is really tough, especially if I keep my arms straight. Again, the same thing, 3 was light at first, but by rep 12 my shoulders were on fire. The final set with the 5's was a BEAR! Had to really had to tough it out. The row is a good move for me, but the failed on both drop sets. I fell behind Segi's pace, and had to take a moment to recover at rep 6, then finished it out. OUCH!
Giant Set-
EZ Bar Underhand Press: 5/7.5/12
1,1,2 Front Raise: 2/3/4
Rear Delt Raise: 2/3/4
I used dumbbells here because I don't have a bar. This is a new move for me so I went light the first time. I was able to keep up, but on the final set, I was really breathing heavy to get the weights up. But I probably will go up a bit next time. 2nd and 3rd moves were again, major burners. Straight arms= light weights for sure. Even just 4kgs on the final set pushed me hard, so I had to push myself.
Super Set-
Standing Dumbbell Shrug: 12/14.5/18.25/17 Last two were a drop set.
Dumbbell Scap Trap: 6.25/7.5/8.25
I had to really focus on these moves to hit the intended target muscle. It was a little to easy for me to get the weights up at times but then I noticed I wasn't using my Traps, so I really had to focus and flex. Same for the second move, but since I don't have a bench, I was using the ball, and my ball was a bit flat. I couldn't take the time to pump it up, so I had to do this move with bent arms. Doing it that way, forced me to focus even more so I could hit the target. I'll make sure my ball is pumped up next time.
Super Set-
Sagi Six-Way: 2/3
Tuck & Roll: 15 reps X2
The first move reminded me of one of Tony's moves in P90X except Sagi goes up, where Tony bent his elbows and weights went back to the shoulders. Same story, straight arms=light weights. Definitely true for this move. I was grunting in the last set to get the 3's up and hold it for each second. The final move, again, reminded me of Tony's P90X Ab Ripper X move, "Hip Rock and Raise". I was able to hit the abs better lifting up my butt so I went ahead and did it that way.
At the end of the routine, I was really feeling my shoulders bulge. Got an awesome pump and burn so many times. But since I was sitting and lying down a lot, and only working on isolating the shoulders, didn't get that much of a calorie burn.
Abs on the Ball was tough, but I almost made it all the way through without a break. Maybe next time will be it. Great core burn today. I also used some .5lb hand weights just to see what would happen. It went well at first, but just after the halfway point, I noticed that I was arching my back trying to assist my abs, so I fixed that, and the pain was almost instant. Yep, I was cheating with the weights. I'll have to keep an eye on that next time.
Splits and Flow were good. Did the new protocol again with the splits and I really like the extra stretch in the hip flexers. For the Flow, I was able to go really clean at a moderate pace, so I tried to pick up the pace and I got it down to 60 seconds for left and right Flow. Took a while and some really focused practice, but I GOT IT!
In the end, I burned only just over 500kcals. But I got an unquestionable burn in my shoulders and abs!
11-11-15 HY: P90X3-X3 Yoga + Splits + TCF.
11-11-15 HY: P90X3-X3 Yoga + Splits + TCF.
Not much to say today, but "NEEDED THAT"! Got a really good recovery stretch and got focused before a long day. Love when I have the time to workout in the morning. It just starts off my day with a some extra spice!
Splits and Flow were also good. Need to keep pushing to open up my hips. I tried a new protocol today. Instead of two double short sets, I went with one short double set and a long single set. That basically means that for the short set, I held each pose twice for 30 seconds. The long set is holding each move for one minute once. But the Straddle splits, I still did five times for 40-60seconds. I used to not like holding the poses for more that 30 seconds, because I couldn't take the pain for that long, but now that I'm getting accustomed to the pain, I want to push for longer periods of time.
The Flow was smooth and clean. Just kept a moderate speed, average time was 40 seconds per Flow.
In the end, I burned a good 300+kcals. Regular for a recovery day.
Not much to say today, but "NEEDED THAT"! Got a really good recovery stretch and got focused before a long day. Love when I have the time to workout in the morning. It just starts off my day with a some extra spice!
Splits and Flow were also good. Need to keep pushing to open up my hips. I tried a new protocol today. Instead of two double short sets, I went with one short double set and a long single set. That basically means that for the short set, I held each pose twice for 30 seconds. The long set is holding each move for one minute once. But the Straddle splits, I still did five times for 40-60seconds. I used to not like holding the poses for more that 30 seconds, because I couldn't take the pain for that long, but now that I'm getting accustomed to the pain, I want to push for longer periods of time.
The Flow was smooth and clean. Just kept a moderate speed, average time was 40 seconds per Flow.
In the end, I burned a good 300+kcals. Regular for a recovery day.
Tuesday, November 10, 2015
11-10-15 HY: Body Beast: Beast- Cardio + Abs + Splits + TCF.
11-10-15 HY: Body Beast: Beast- Cardio + Abs + Splits + TCF.
When I started Body Beast, someone said to me, "Just wait for the cardio day!" Judging from the intense nature of the resistance days, I thought the cardio would be really tough. When I started the routine, the clock countdown started at 30 minutes. I thought, "Wow, only 30 minutes, I was just doing Insanity for 50 minutes, this will be easy." Again, famous last words. This is the first cardio routine of this type that I have done. Basically pushing strength moves to a higher tempo but lower weights. I practically burned out on the first move. Three rounds of 20 seconds on then a 10 second hold is a lot more difficult than it seems. And Segi really pushes all the way through each move. I don't remember the names of each move, but each one of them just about killed me. At the end of it, my legs were shaking and wobbling as I was going down the stairs. I was so glad that the breaks between moves were long, or so I thought. After the first move, the break was pretty long, close to a minute, then another break was around 30 seconds or so. But the breaks kept getting shorter and shorter. I couldn't keep up. TOUGH ROUTINE!!! I'm looking forward to doing it again to see how I do, and how long I can hold out.
According to the schedule, cardio and Abs or on the same day, so even though I did abs yesterday I went for it today. Only around 10 minutes, and the moves were mostly moves I had done before, but with different combinations. This time, I was able to keep pace all the way through with no extra breaks. It wasn't as intense as I thought It was going to be, but a great mid-intensity and short length ab routine. I didn't get quite the burn as often, but I may have been dawging it a bit after dying from the cardio. It didn't feel like I was letting up, but I might have been.
The Splits was GREAT!!! I was so happy today, because on the straddle splits, on the first round, I went right to my mark and past it! I did take some extra time to have my daughter stand on my knees as I sat in the butterfly position. The last time I had her do it, I was feeling a lot of pain, but this time, the pain cleared rather quickly and I was able to sit and breath at a relatively controlled rate. YAH!!! The Flow was good. A slip in the memory caused one restart, but after than, it was all good.
Overall, a shorter workout today, so in the end, I torched a good 655kcals.
I should also mention that when I got up this morning, my biceps and back were feeling pretty good. No soreness like I thought I'd have. But once I started moving around and carrying stuff that required my to hold my forearms at a 90degree angle, yep, I felt it coming on. Then about an hour after waking up, I felt the soreness come on. Yes, I had soreness, but not as much as I thought I'd have. Happy Dance!
When I started Body Beast, someone said to me, "Just wait for the cardio day!" Judging from the intense nature of the resistance days, I thought the cardio would be really tough. When I started the routine, the clock countdown started at 30 minutes. I thought, "Wow, only 30 minutes, I was just doing Insanity for 50 minutes, this will be easy." Again, famous last words. This is the first cardio routine of this type that I have done. Basically pushing strength moves to a higher tempo but lower weights. I practically burned out on the first move. Three rounds of 20 seconds on then a 10 second hold is a lot more difficult than it seems. And Segi really pushes all the way through each move. I don't remember the names of each move, but each one of them just about killed me. At the end of it, my legs were shaking and wobbling as I was going down the stairs. I was so glad that the breaks between moves were long, or so I thought. After the first move, the break was pretty long, close to a minute, then another break was around 30 seconds or so. But the breaks kept getting shorter and shorter. I couldn't keep up. TOUGH ROUTINE!!! I'm looking forward to doing it again to see how I do, and how long I can hold out.
According to the schedule, cardio and Abs or on the same day, so even though I did abs yesterday I went for it today. Only around 10 minutes, and the moves were mostly moves I had done before, but with different combinations. This time, I was able to keep pace all the way through with no extra breaks. It wasn't as intense as I thought It was going to be, but a great mid-intensity and short length ab routine. I didn't get quite the burn as often, but I may have been dawging it a bit after dying from the cardio. It didn't feel like I was letting up, but I might have been.
The Splits was GREAT!!! I was so happy today, because on the straddle splits, on the first round, I went right to my mark and past it! I did take some extra time to have my daughter stand on my knees as I sat in the butterfly position. The last time I had her do it, I was feeling a lot of pain, but this time, the pain cleared rather quickly and I was able to sit and breath at a relatively controlled rate. YAH!!! The Flow was good. A slip in the memory caused one restart, but after than, it was all good.
Overall, a shorter workout today, so in the end, I torched a good 655kcals.
I should also mention that when I got up this morning, my biceps and back were feeling pretty good. No soreness like I thought I'd have. But once I started moving around and carrying stuff that required my to hold my forearms at a 90degree angle, yep, I felt it coming on. Then about an hour after waking up, I felt the soreness come on. Yes, I had soreness, but not as much as I thought I'd have. Happy Dance!
Monday, November 9, 2015
11-09-15 HY: Body Beast:Build-Back/Bi's + RevAbs-Mercy Abs + Splits + TCF.
11-09-15 HY: Body Beast:Build-Back/Bi's + RevAbs-Mercy Abs + Splits + TCF.
Back to a regular type of workout today. Looking at the worksheet for BB:B-B&B (COOL) the routine didn't look that difficult, but once I got started, OH MY GOODNESS!!! Killer workout! So different from anything else I've ever done before. I was glad to get back to pull/chin ups again, but I faded. With all the sets and pyramiding down from 15 reps, I decided to really light, or at least what I typically thought was light, and even too light. Well, for me, now, There is nothing that is TOO light. With other resistance programs like ChaLEAN Extreme and the P90X series, I was rowing with 22-25kgs, and curling with 12-14.5kgs. With BB today, I was rowing with12/14.5/17 and dying. Dead lift at 7.5/10/12.5kgs. Dumbbell Pull-Over at 12.5/14.5/17kgs. Lats and back were really feeling it. Into the shoulder as well. The Reverse Fly, and usually go with 7.5 to 10kgs, but today, I started with 5/5.25/6.25kgs. And I still couldn't keep full range of motion with the 6.25's. I may have to go to only 5.5kgs next time and keep form and range of motion. Three sets of pull ups in the Super Set was killer. I couldn't do 10 straight on the final round, but rather, 6-2-2. As for the middle tri-set of Close-Grip Chin Ups, I couldn't do 10 straight, but broke up the sets to only do 10/8/7. I burned out. For Curls, I was at 12/14.5/17kgs, but today, 5/6.25/10kgs. Thank goodness no super or giant sets. The Seated Bicep Curls were done at 5/6.25/10kgs. Here, the huge difference between my left and right arms showed itself. My right are was keeping form, but my left was failing. The 15 rep set was equal, but the 12 and 8 rep sets, on the last 3-4 reps, I had to cheat by leaning back to get the left weight up. "Anything to get it done!" The 1,1,2 Hammer Curls was really tough so I kept the weights low at 5/5.5/6.25kgs. Thank goodness again for no drop set. I decided to go a little heavier for the final Neutral EZ Bar Curl (but I used dumbbells). 6.25/7.5/10/8.75kgs. My LEFT BICEP FAILED ME! The final move, Airplane Cobra was a move I had done before with SPS, so I was familiar with it. Good move to keep the back tight. WOW!!! What a great routine. I didn't immediately feel the huge pump, but I usually don't on my biceps and back. I'll judge that again tomorrow. Just a few hours after the workout and I'm feeling a little something creeping up on me.
I went for Mercy Abs today, because I was spent, but wanted an intense ab routine. This did it for me. Failure right at the end. Good burn on the core.
Splits and Flow were good. Still a little tender in the hip flexer area, but I had the time so I really took a lot more time and stretched it out. The Flow again, was smooth and clean. Able to shave off 2 seconds from my moderate time.
Great workout today, and in the end, I torched a solid 955kcals!
Back to a regular type of workout today. Looking at the worksheet for BB:B-B&B (COOL) the routine didn't look that difficult, but once I got started, OH MY GOODNESS!!! Killer workout! So different from anything else I've ever done before. I was glad to get back to pull/chin ups again, but I faded. With all the sets and pyramiding down from 15 reps, I decided to really light, or at least what I typically thought was light, and even too light. Well, for me, now, There is nothing that is TOO light. With other resistance programs like ChaLEAN Extreme and the P90X series, I was rowing with 22-25kgs, and curling with 12-14.5kgs. With BB today, I was rowing with12/14.5/17 and dying. Dead lift at 7.5/10/12.5kgs. Dumbbell Pull-Over at 12.5/14.5/17kgs. Lats and back were really feeling it. Into the shoulder as well. The Reverse Fly, and usually go with 7.5 to 10kgs, but today, I started with 5/5.25/6.25kgs. And I still couldn't keep full range of motion with the 6.25's. I may have to go to only 5.5kgs next time and keep form and range of motion. Three sets of pull ups in the Super Set was killer. I couldn't do 10 straight on the final round, but rather, 6-2-2. As for the middle tri-set of Close-Grip Chin Ups, I couldn't do 10 straight, but broke up the sets to only do 10/8/7. I burned out. For Curls, I was at 12/14.5/17kgs, but today, 5/6.25/10kgs. Thank goodness no super or giant sets. The Seated Bicep Curls were done at 5/6.25/10kgs. Here, the huge difference between my left and right arms showed itself. My right are was keeping form, but my left was failing. The 15 rep set was equal, but the 12 and 8 rep sets, on the last 3-4 reps, I had to cheat by leaning back to get the left weight up. "Anything to get it done!" The 1,1,2 Hammer Curls was really tough so I kept the weights low at 5/5.5/6.25kgs. Thank goodness again for no drop set. I decided to go a little heavier for the final Neutral EZ Bar Curl (but I used dumbbells). 6.25/7.5/10/8.75kgs. My LEFT BICEP FAILED ME! The final move, Airplane Cobra was a move I had done before with SPS, so I was familiar with it. Good move to keep the back tight. WOW!!! What a great routine. I didn't immediately feel the huge pump, but I usually don't on my biceps and back. I'll judge that again tomorrow. Just a few hours after the workout and I'm feeling a little something creeping up on me.
I went for Mercy Abs today, because I was spent, but wanted an intense ab routine. This did it for me. Failure right at the end. Good burn on the core.
Splits and Flow were good. Still a little tender in the hip flexer area, but I had the time so I really took a lot more time and stretched it out. The Flow again, was smooth and clean. Able to shave off 2 seconds from my moderate time.
Great workout today, and in the end, I torched a solid 955kcals!
11-08-15 HY: Tennis.
11-08-15 HY: Tennis.
Yep! That is it. Only tennis today. I was planning to do a Body Beast routine, but I had some contract work that lasted all day, and by the time I got home in the late afternoon, my brain was mush. I was really needing some way to work through that haze that had become my thoughts. From experience, a good, hard, sweaty workout always did the trick. So I was looking forward to it.
My son got home at about the same time and he asked if I wanted to play tennis, and without hesitation, I said, "YES!" So, after getting ready, we went and ended up playing close to 3 hours of tennis. For a lot of that time, however, I was doing some coaching and such, but we had a lot of fun. But I had totally forgotten about dinner and the only thing I had eaten before the tennis was a protein bar so I was starting to crash. I was intending to do at least the splits and Flow after getting home, but my body was too exhausted and hungry to do anything. After a shower and dinner, I was ready for bed.
The day was sort of a bummer at the beginning, but ended with some father son time. This must be God's way of telling me to get ready for him leaving home in a few months for college.
In the end, I torched a solid 1365kcals. Great way to end a day.
Yep! That is it. Only tennis today. I was planning to do a Body Beast routine, but I had some contract work that lasted all day, and by the time I got home in the late afternoon, my brain was mush. I was really needing some way to work through that haze that had become my thoughts. From experience, a good, hard, sweaty workout always did the trick. So I was looking forward to it.
My son got home at about the same time and he asked if I wanted to play tennis, and without hesitation, I said, "YES!" So, after getting ready, we went and ended up playing close to 3 hours of tennis. For a lot of that time, however, I was doing some coaching and such, but we had a lot of fun. But I had totally forgotten about dinner and the only thing I had eaten before the tennis was a protein bar so I was starting to crash. I was intending to do at least the splits and Flow after getting home, but my body was too exhausted and hungry to do anything. After a shower and dinner, I was ready for bed.
The day was sort of a bummer at the beginning, but ended with some father son time. This must be God's way of telling me to get ready for him leaving home in a few months for college.
In the end, I torched a solid 1365kcals. Great way to end a day.
11-07-15 HY: Splits + TCF + Foam Rolling.
11-07-15 HY: Splits + TCF + Foam Rolling.
I took a break from the Splits and Flow a day early because of soreness in my hip flexers, so I am making up for that off day today, my regular off day. Felt a lot better, but still sore. The splits were good, and I was able to take a lot more time with the splits because I had nothing else to do in the evening so I really got low and breathed deep. It was a good session. The Flow was smooth and clean. No big hiccups. The hiccups are getting fewer and further between. Happy about that.
Soreness in my glutes prompted me to do some foam rolling as well. It was so nice to get back on the roller. I need to find/make more time to do it regularly.
No HRM today, just the clean Stretch/Flow/Roll!
I took a break from the Splits and Flow a day early because of soreness in my hip flexers, so I am making up for that off day today, my regular off day. Felt a lot better, but still sore. The splits were good, and I was able to take a lot more time with the splits because I had nothing else to do in the evening so I really got low and breathed deep. It was a good session. The Flow was smooth and clean. No big hiccups. The hiccups are getting fewer and further between. Happy about that.
Soreness in my glutes prompted me to do some foam rolling as well. It was so nice to get back on the roller. I need to find/make more time to do it regularly.
No HRM today, just the clean Stretch/Flow/Roll!
Friday, November 6, 2015
11-06-15 HY: Insanity:The ASYLUM-Speed & Agility + TCF.
11-06-15 HY: Insanity:The ASYLUM-Speed & Agility + TCF.
I was looking for a cardio routine to finish out the week and since I finished Insanity, I figured I'd step it up and go with Asylum. Yeah, that sure was a huge step up. I added about 15 minutes to the routine itself because since it has been a long time since I did this routine, I didn't remember all the progressions, so on a lot of the moves, I had to watch first then rewind and then start. Also, from 20 minutes remaining point, I was dying at the end of each move so I took a little extra time to recover. Nothing really new except for the addition of the jump rope and agility ladder to focus the moves. Not new, but a lot more intense. Major burn to be sure. Sweat like crazy!!! Also, one thing that made this routine a lot more difficult was the fact that my legs were absolutely killing me from yesterdays BB:BLegs workout. To be more precise, my glutes were/are rather sore and moving them in the manner required for this Asylum routine was extremely difficult. I wonder if I could have done better had I not been so sore. But, as the adage goes, "No Pain, No Gain". If that is true, I gained a ton, or lost a ton, or... wait. Well, you know what I mean.
Well, Yeah, my legs and butt were sore, very sore, and by extension, my hip flexors. So, I opted NOT to do splits today and rather do them after one day of rest from them and I'll do them tomorrow, on the day which is usually my off day. So that works out nicely. But I did do the Flow, and it was smooth and clean. Does wonders to get me out of the zone and calm me down.
In the end, I torch a week ending 960kcals! Happy Weekend, everyone!
I was looking for a cardio routine to finish out the week and since I finished Insanity, I figured I'd step it up and go with Asylum. Yeah, that sure was a huge step up. I added about 15 minutes to the routine itself because since it has been a long time since I did this routine, I didn't remember all the progressions, so on a lot of the moves, I had to watch first then rewind and then start. Also, from 20 minutes remaining point, I was dying at the end of each move so I took a little extra time to recover. Nothing really new except for the addition of the jump rope and agility ladder to focus the moves. Not new, but a lot more intense. Major burn to be sure. Sweat like crazy!!! Also, one thing that made this routine a lot more difficult was the fact that my legs were absolutely killing me from yesterdays BB:BLegs workout. To be more precise, my glutes were/are rather sore and moving them in the manner required for this Asylum routine was extremely difficult. I wonder if I could have done better had I not been so sore. But, as the adage goes, "No Pain, No Gain". If that is true, I gained a ton, or lost a ton, or... wait. Well, you know what I mean.
Well, Yeah, my legs and butt were sore, very sore, and by extension, my hip flexors. So, I opted NOT to do splits today and rather do them after one day of rest from them and I'll do them tomorrow, on the day which is usually my off day. So that works out nicely. But I did do the Flow, and it was smooth and clean. Does wonders to get me out of the zone and calm me down.
In the end, I torch a week ending 960kcals! Happy Weekend, everyone!
Thursday, November 5, 2015
11-05-15 HY: Body Beast- Build LEGS + ChaLEAN Extreme- Ab Burner + Splits + TCF.
11-05-15 HY: Body Beast- Build LEGS + ChaLEAN Extreme- Ab Burner + Splits + TCF.
When I saw the worksheet I was like, "Man, this is going to be easy!" Again, famous last words. I was still a little afraid of it so I thought I'd go with a little lighter weights than I normally would with lower body work. I went with close to the recommended weights on the worksheet 8/15/20lbs. I ended up mainly using 7.5/8.75/10kgs. The first single set with Sumo Squats was easy. Normally, I would use 19.5 to 25kgs on squats. The next Super Set I used the same weights. Alternating Lunges and Step Up to Reverse Lunges. At the end of the three rounds, my glutes started to cramp and I was really feeling it. I was trying to go deep in the lunges and I added a knee up on the Step Up move. I was also trying to focus my muscle flexion to target the glutes, quads, and hamstrings. Oh, man, The pain was coming. I lowered my weights to 5/6.25/7.5kgs for the next Giant Set of Parallel Squats, Bulgarian Squats, and Straight Leg Dead lifts. The pain arrived squarely on my glutes on the first round. Those 15 reps aren't kidding around. The final Giant Set with the Single Leg Calf Raise, Seated Calf Raise, and In and Outs was a challenge. My calves were burning on the standing move, the sitting move was easy, I should have upped the weight, but after the pain of the first move, I was a bit scared to do so. I tried doing the In and Outs on my balance ball and nailed it! Yes, I was holding on to something, but even then, it was tough. I wonder how my lower body will feel tomorrow.
I wanted a quick ab routine because I was in a time crunch, had to go back to work, so Ab Burner was perfect. Still gets me to the burn and pain.
I shortened the Splits a bit, but I pushed hard, and I think I got the lowest to date. I was actually pressing the bar. I wasn't able to hold it for long, but I got there! The Flow was, again, smooth and clean.
In the end, I torched, just under 700kcals. About what I expected for this shorter workout.
October Workout calendar
Steady October, no missed workouts and stayed true to my schedule. The orange days are basically days I logged late so they are a different color.
11-04-15 HY: Insanity-Core Cardio & Balance + Splits + TCF.
11-04-15 HY: Insanity-Core Cardio & Balance + Splits + TCF.
Mid-Week recovery is a wonderful day! Doing the Insanity moves but at a much lower intensity, just to loosen up the muscles. I thought I had remembered more balance, but there was only one real progression with balance. The hip flexer progression just killed my hip flexer. Then the last progression for the shoulders, just as tough as I remembered it being. Still can't go all the way through it without coming out a few times. But I got a great active recovery from today's workout.
I had the time, so I went ahead and did the Splits and Flow. I was able to get low today, and really push a lot more than I have been able to recently. Got to tap the bar for the first time in a few days as well. The Flow was smooth and clean today. Felt good!
In the end, I burned 300+kcals. About average for a recovery day.
Tuesday, November 3, 2015
11-03-15 HY: Tennis + Splits + TCF.
11-03-15 HY: Tennis + Splits + TCF.
NATIONAL HOLIDAY!!!
Had a good and busy day. Finished a lot of housework projects that have been waiting in the wings. I was planning to do a cardio workout today, but once my son got home from school (yes, he had school on a national holiday, but that normal for senior HS students in Japan), he wanted to play tennis, so we went and played for an hour. I don't think I could have handled much more than that because my Triceps and Chest are so sore. My first step into Body Beast was a really good one and I'm seeing results already through the soreness. I wasn't able to hit with the power and control like on Sunday for two reasons: 1. I was trying to get used to new strings and a new higher tension. And 2. Soreness. On my backhand and serve, my right tricep was dying. On my forehand, my right lat and peck were really feeling it. My serve got my shoulder a bit. I need to do something to balance out my left side. But it was a good session. We were aware that we only had an hour, so we sort of amped up our play. I started off with part of the Neural Reboot to loosen up which was a first, and I think that helped me loosen up faster on the court. It also was rather cold tonight so that fast warming up was necessary.
Got home and was able to get to the splits and Flow later in the evening. They were both good, and I was able to push a little more, but my ankle and knee still had some issues so I really pushed on the forward and back splits more than the straddle.
In the end, I torched a solid 900+kcals. Good day to get a lot done and stay pumped!
Monday, November 2, 2015
11-02-15 HY: Body Beast- Build-Chest/Tris + Power90-Ab Ripper 200 + Splits + TCF.
11-02-15 HY: Body Beast- Build-Chest/Tris + Power90-Ab Ripper 200 + Splits + TCF.
New addition to my Beachbody workout programs! I never intended to get this, but when I saw the summer sale price, I figured, "Why not?" I've had it for a month but wasn't really in a hurry to give it a try. So after finishing a round of ChaLEAN Extreme and doing the new deluxe routines combined with Insanity for the past month, I was at a lose for what to do. So I thought, "Well, I have this new program, I guess I could try that." So I got out the routine schedule calendar and printed out the worksheets. When the trainer, what is his name? Segi? starts off, the warm up is so low key, I was a little confused at the intensity of the routine. The first single set with Dumbbell Chest Presses showed that I'm working and becoming lean and not big so I started off with 10 kgs, then 12kgs, and finally 14.5kgs to finish the last two drop sets. Not too bad. Super set with Incline Dumbbell Flies/Incline Dumbbell Presses. Here is where it started to get tough. For the Flies, I went 10-12-14.5kgs, but for the Presses, I went for 14.5-17-19.5kgs. I usually can do up to 25kgs on the presses, but the 19.5 was getting really tough, almost hitting failure before the end. The Giant Set just about killed me (Close Grip Press/Partial Chest Fly/Decline Push-up). I just did the 10-12-14.5kgs progression, but I was really iffy on the final set of those Close Grip Presses. I had to cheat a bit on the first couple to just get the dumbbells up by spreading them apart some, but once I got started, I put them together and finished. I totally failed on the last rep of the decline push ups. Thank goodness chest was done. Triceps started with a single set of tricep extensions. Easy enough. Did the 7.5-8.75kgs progression. There should be one more weight in there, but the 8.75kgs was almost too heavy already. I guess I've been doing the move wrong because I was failing when I kept my elbows close. On the last set, I had to cheat on the first few reps by opening my elbows and bringing them forward a bit. But once I got started, I was able to hold form. I stayed with the 8.75kg weight for the final 3 rounds. On the Super Set, I started a little lighter, starting at 6.75kgs for the first two sets, then up to 7.5kgs for the last two sets, and I was dying by the end of it. I was very proud to do push ups easily before, but this last set, my triceps were so fried, I had to go on my knees for all the tricep push-ups. Not once did I even venture to go on my toes. I was just about to collapse at the end. My tris could not hold up. The final super set, just a single one minute of chair dips and in-and-outs was killer. The dips are usually an easy move for me, but today, I barely got 37 in the minute when I usually can get up to 90reps in that time. The in-and-outs were better, but I only got 51 reps in the minute. My arms were so pumped, I could barely get my arms behind me to do the dips. Weird feeling! I could probably still do a little more focusing on my chest though. It is a few hours after the workout and I'm not able to hold my weight up on my triceps, they are so fried! WHAT A WORKOUT!!! I'm really excited about this program. However, I'm not going to do it as a stand alone program, I just don't have the time in my schedule to do it. So I will keep to my regular hybrid routine and alternate weight and cardio days.
I really didn't feel like it because my arms were like gummy worms, but I needed to get some abs in. So I went really old school and did Ab Ripper 200. Still gets me to double over. It's a Classic burner!
The Splits and Flow were okay, but my hip joints were still a bit swollen so didn't push it too much again. The Flow was as normal in my regular location.
In the end, I burned only around 550kcals. But I feel so worked in my upper body than I've felt in a long time. Just total muscle exhaustion.
11-01-15 HY: Tennis + Splits + TCF.
11-01-15 HY: Tennis + Splits + TCF.
Yes, it is not normal for me to play tennis on Sunday, but since my son was unable to find one of his friends to play, he asked me. We ended up spending most of the day together. Great father son time.
Started off warming up and things were okay. We both were hitting good and bad shots. I had to fight a bit to get used to the hard court since I almost exclusively play on a hard wood gym floor, which is a lot faster and doesn't react to spin nearly as much. But once the match started, we were in it. I'm not going to give the shot-by-shot commentary but it was a good game, almost equal in ability. My son took the first set 6-4. I started off fast taking the first two games, then proceeded to lose the next four, Then we both held serve to finish it out. The second set was a different story. But I'll just say it was a good set. I took the second set 6-0. At 4-0, my strings broke and I had to change rackets. The feel was VERY different, and I proceeded to lose the first two points. But I got the feel back quickly and finished off the set. We didn't have time to play a decisive third set, so we played a 10-point tie breaker which I took 10-5.
Just some personal info. The rest of the day, we went to a tennis shop to get our rackets restrung (mine, and one my son had from previously breaking his strings). Then we went out to eat at an Indian restaurant. I loved our time together, and I'm really valuing these times because... I can't believe it... But he'll be leaving for college in less than 6 months. Uggh, I don't even want to think about that.
Tennis today was a lot longer than I usually play, I usually play for about an hour, then hit the weight machines on Tuesday. But today, we were on the court for almost three hours. My legs and especially my joints were really feeling it. On one particular shot I had to run and stop, and after the shot, my right ankle felt a little gimpy. That started to throb more as the day went on. I almost decided to no go with the splits, but when it came right down to it, I couldn't Not do them. So I went ahead and did them but cut the time a bit, and I didn't push as hard, since my knees were also really feeling it.
The Flow started off well, but I suddenly started to forget the progression from different points so I had to restart several times. Yep, you guessed it, I was in a different location so that probably had some influence. But I tried just not thinking and focused on the tennis match (Basal Finals) my son was watching and suddenly I was able to nail it. Then, I thought about not thinking about it and I messed up again. I kept on doing the Flow and restarting until I had at least four flawless Flows. Odd how the body and brain work.
In the end, the tennis alone torched over 1700kcals. Great way to start the week, and the month.
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