Ending 2016 with a whimper.
Well, I had planned on doing T25 on the 29th, 30th, and possibly the 31st, but it didn't workout that way. On the 29th, the part for my daughter's bicycle arrived at the shop, so, because she was a bit under the weather, I rode her bicycle to the shop, had them repair the bike, then rode the bike back home. The conditions were extremely winding and of course, not to mention the hills. So, when I got home, my legs were burning, so I figured that was a good enough workout for me.
The next day, I was feeling exhausted, and I had a headache that just wouldn't quit. I don't usually have headaches, so my wife game me a pill. I guess it took my headache away, because I went shopping with my wife to get some year end food supplies. I was really wanting to workout, especially at least the stretch, but I just couldn't move. At around 6pm, my wife told me to go to bed. So, I took a shower and dutifully obeyed. But I couldn't sleep. I was just laying there. Earlier in the day, my stomach was feeling upset, so I took some activated charcoal. Usually that does the trick, but today, I was trying to control my breathing to kill the feeling of throwing up. For the most part it worked. But around 10pm, I almost had an "accident" and went to use the toilet. I suddenly broke out in a cold sweat and my clothes were a wet as they would be if I had just worked out. Sweat was literally dripping off my face. Suddenly, it hit me, and I had to turn over and throw up. I was heaving for about 10 minutes. My stomach was killing me. The involuntary contractions brought on by the heaves were more intense than any ab workout I've done. What's worse, I couldn't stop, when a heave came, it came. The pain was intense. Finally, after emptying my stomach, I turned back around and finished the first order of business. After changing my clothes, I tried to sleep. I'm not totally sure how much I slept, but I don't feel like I slept at all.
Today, December 31, I woke up at close to noon. I got up around 8am just to get a cup of water, then went back to sleep. I think was dehydrated. When I got up, my abs were really sore, and in a contracted position. I couldn't stand up straight because to do so would have caused to much ab pain. So, I just lay down on the couch, and slowly let them stretch out. Finally, in the late afternoon, I could stretch out straight and stand up. I felt a lot better except for my abs. I was also a bit gassy. My plan to warm up with T25 is a bust. Plus, I don't know if I'll be well enough to workout on January 1. So I may have to start my new year just recovering from sickness. Oh well. The funny thing is, I wonder what my neighbors were thinking while I was throwing up. It was really loud, and the proximity to the neighbors is a matter of feet. I guess that's not the only funny thing.
Anyway, I will get into this Year's workout regime as soon as I am able and will do my best from there. Anyway...
Happy New Year to all of you great people. Thank you for all your support and encouragement. You have really carried me through this year. You have kept me honest with myself, and accountable. Here's to reaching our goals! May God bless you richly in 2017!
Saturday, December 31, 2016
12-23-16 to 12-28-16 Walking in Tokyo.
12-23-16 to 12-28-16 Walking in Tokyo.
I left in the late morning of the 23rd and went to Tokyo. The first day and a half was to meet my sister and her family as they passed through Tokyo on their way to the Philippines. My son met me at the airport domestic arrivals and we moved to the International arrivals to meet my sister. That is when the trek started. We had to wait a few hours because their flight was delayed, so we walked around the airport. When they finally arrived, we went to their airbnb and then went out to eat. Most of the places were in walking distance, so we walked. At the end of the day, my total was:
8263 steps / 4.13km in 75 min. / 394.1kcal burning 10.1 grams.
The next day, I got an early start. I left the airbnb at 9:30am with my son to go to church. A lot of walking between the train station and bus stops, and what not. After church, since this was their only day in Tokyo, my son toured us around as much of the city we could hit in that short time. We went to a traditional Japanese park in the city, then we went to Harajuku, the anime geek center of the world, then went to Akihabara, the electronics capital of the world. Then, we caught the 10:30pm train for the airport and that is where we said our goodbyes. We missed the last bus from the train station to my sons dorm so we ended up having to walk. The day's totals:
36,840 steps / 18.4km in 380 min. / 1517kcal burning 38 grams.
Christmas Day, we slept in until almost 12pm. and we didn't get going till just before 2pm. I wanted to see his campus, so we went out to his campus. We were lucky because when we checked the bus times from the station to the campus, today was the last day for the buses to run until January 3. Since we got up so late, we had considered not going today, but I'm glad we did, considering that that was one of my main purposes for coming to Tokyo. Anyway, when we got to the campus, it was all closed down and locked up for the holidays, so we just walked around the buildings looking in windows, taking pictures. We got dinner, then went to see Rogue One! AWESOME!!! Got home late again, and had to walk from the train station. The day's totals:
11547 steps / 5.77km in 102 min. / 564.4kcals burning 15.7 grams.
Another very late start today. We didn't leave until close to 1pm. But today we went straight back to Akihabara, not to look at electronics, but because we saw a Carl's Jr. and we wanted to go. So we had some awesome burgers and fries! Then we did a little shopping at my son's favorite clothes store. He wanted to show me a leather jacket he was thinking of getting. We also did a little window shopping at some HUGE electronics stores. I couldn't pass that up. Then we got home and although we were early enough for the bus, we decided to walk home. We watched a movie in my son's dorm room together. The day's total was:
10592 steps / 5.29km in 94 min. / 516.2kcals burning 13.6 grams.
Today was shopping day. But again, got a late start. But not because we woke up late. Last night we watched the first in the Jason Bourne series and we got to watching the second in the morning. We got going at around 12pm. First stop was for lunch. Another goal for my visit to Tokyo was to eat at this place... TACO BELL!!! There are only 3 shops in Japan, all in Tokyo. So I really wanted to go. The big difference was that they don't give out packets of hot sauce, they ask what you want, then put it on for you. Also, instead of refried beans, they use rice. A little different, but delicious either way. Then, we went to Odaiba. a place known for it's huge shopping centers. We were walking around for hours, and we hit only two shopping centers. I wanted to get something from Tokyo, but I couldn't find anything good. We got home and watched the third Jason Bourne movie. Today's totals:
13188 steps / 6.59km in 119 min. / 627.2kcals burning 16.6 grams.
Our last day, we got an earlier start. Had some prep to do for going home. Saying goodbye to the dorm was sad, but it was good to be going home for me. We decided to go back to Taco Bell one more time. Yes, I ate too much. But I probably won't have Taco Bell for close to a year, so I figured once is okay. Then we went to my son's favorite tennis shop. I ended up getting a Roger Federer shirt. I was happy to get something my son recommended and something from Tokyo. Then we headed off to the airport, and we waited just under two hours for hour flight. Home Sweet Home. Final Totals:
8320 steps / 4.15km in 74 min. / 406kcals burning 10.3 grams.
It was a great trip. I was very happy to see how my son lives and the places he frequents. I feel like I know his life a lot better now. So when he says, "I went here." I will know just what he is talking about. I also felt that my time with my son was a bonding time for us, and we made a lot of memories that only we will share. My diet for those six days wasn't the best, but we had a good time. But after eating a big meal, we walked a lot, so hopefully that got my metabolism started burning that stuff off. But I have 3 days to workout before my new year, and my new program start. From January 1, I plan on starting Insanity - MAX 30 as my primary program. So we'll see how that goes. On the 29th and 30th, possibly the 31st, I will do T25 as a warm up. So here we go. Jumping into 2017!
I left in the late morning of the 23rd and went to Tokyo. The first day and a half was to meet my sister and her family as they passed through Tokyo on their way to the Philippines. My son met me at the airport domestic arrivals and we moved to the International arrivals to meet my sister. That is when the trek started. We had to wait a few hours because their flight was delayed, so we walked around the airport. When they finally arrived, we went to their airbnb and then went out to eat. Most of the places were in walking distance, so we walked. At the end of the day, my total was:
8263 steps / 4.13km in 75 min. / 394.1kcal burning 10.1 grams.
The next day, I got an early start. I left the airbnb at 9:30am with my son to go to church. A lot of walking between the train station and bus stops, and what not. After church, since this was their only day in Tokyo, my son toured us around as much of the city we could hit in that short time. We went to a traditional Japanese park in the city, then we went to Harajuku, the anime geek center of the world, then went to Akihabara, the electronics capital of the world. Then, we caught the 10:30pm train for the airport and that is where we said our goodbyes. We missed the last bus from the train station to my sons dorm so we ended up having to walk. The day's totals:
36,840 steps / 18.4km in 380 min. / 1517kcal burning 38 grams.
Christmas Day, we slept in until almost 12pm. and we didn't get going till just before 2pm. I wanted to see his campus, so we went out to his campus. We were lucky because when we checked the bus times from the station to the campus, today was the last day for the buses to run until January 3. Since we got up so late, we had considered not going today, but I'm glad we did, considering that that was one of my main purposes for coming to Tokyo. Anyway, when we got to the campus, it was all closed down and locked up for the holidays, so we just walked around the buildings looking in windows, taking pictures. We got dinner, then went to see Rogue One! AWESOME!!! Got home late again, and had to walk from the train station. The day's totals:
11547 steps / 5.77km in 102 min. / 564.4kcals burning 15.7 grams.
Another very late start today. We didn't leave until close to 1pm. But today we went straight back to Akihabara, not to look at electronics, but because we saw a Carl's Jr. and we wanted to go. So we had some awesome burgers and fries! Then we did a little shopping at my son's favorite clothes store. He wanted to show me a leather jacket he was thinking of getting. We also did a little window shopping at some HUGE electronics stores. I couldn't pass that up. Then we got home and although we were early enough for the bus, we decided to walk home. We watched a movie in my son's dorm room together. The day's total was:
10592 steps / 5.29km in 94 min. / 516.2kcals burning 13.6 grams.
Today was shopping day. But again, got a late start. But not because we woke up late. Last night we watched the first in the Jason Bourne series and we got to watching the second in the morning. We got going at around 12pm. First stop was for lunch. Another goal for my visit to Tokyo was to eat at this place... TACO BELL!!! There are only 3 shops in Japan, all in Tokyo. So I really wanted to go. The big difference was that they don't give out packets of hot sauce, they ask what you want, then put it on for you. Also, instead of refried beans, they use rice. A little different, but delicious either way. Then, we went to Odaiba. a place known for it's huge shopping centers. We were walking around for hours, and we hit only two shopping centers. I wanted to get something from Tokyo, but I couldn't find anything good. We got home and watched the third Jason Bourne movie. Today's totals:
13188 steps / 6.59km in 119 min. / 627.2kcals burning 16.6 grams.
Our last day, we got an earlier start. Had some prep to do for going home. Saying goodbye to the dorm was sad, but it was good to be going home for me. We decided to go back to Taco Bell one more time. Yes, I ate too much. But I probably won't have Taco Bell for close to a year, so I figured once is okay. Then we went to my son's favorite tennis shop. I ended up getting a Roger Federer shirt. I was happy to get something my son recommended and something from Tokyo. Then we headed off to the airport, and we waited just under two hours for hour flight. Home Sweet Home. Final Totals:
8320 steps / 4.15km in 74 min. / 406kcals burning 10.3 grams.
It was a great trip. I was very happy to see how my son lives and the places he frequents. I feel like I know his life a lot better now. So when he says, "I went here." I will know just what he is talking about. I also felt that my time with my son was a bonding time for us, and we made a lot of memories that only we will share. My diet for those six days wasn't the best, but we had a good time. But after eating a big meal, we walked a lot, so hopefully that got my metabolism started burning that stuff off. But I have 3 days to workout before my new year, and my new program start. From January 1, I plan on starting Insanity - MAX 30 as my primary program. So we'll see how that goes. On the 29th and 30th, possibly the 31st, I will do T25 as a warm up. So here we go. Jumping into 2017!
12-22-16 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
12-22-16 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
This is my last workout before I head off for vacation to Tokyo to see my sister and her family and then spend a few days learning about my Son's college life in Tokyo. I don't know if I'll have the time or the chance to workout while I'm there, but one things for sure, I'm going to be doing a lot of walking. I'll be bringing my pedometer to track my steps.
Combat 45, as I have said several times before, is probably my most favorite routine of the Combat program. All of those "authentic strikes" as Dan calls them are enough to get the heart rate going and the sweat flowing. Today was no different. Had a great workout and sweat a gallons.
I wanted to get some abs in, so again went to my go to routine to finish out the week. As usual, good burn accompanied by the required high decibel groans and moans.
Splits and Flow were good, but it is clear that I won't reach my goal of complete splits by the 31st. I'm going to have to rethink my methodology and push it for one more year. I'm close, but close isn't IT.
In the end, I torched 850+kcals. Respectable number to end the week on.
This is my last workout before I head off for vacation to Tokyo to see my sister and her family and then spend a few days learning about my Son's college life in Tokyo. I don't know if I'll have the time or the chance to workout while I'm there, but one things for sure, I'm going to be doing a lot of walking. I'll be bringing my pedometer to track my steps.
Combat 45, as I have said several times before, is probably my most favorite routine of the Combat program. All of those "authentic strikes" as Dan calls them are enough to get the heart rate going and the sweat flowing. Today was no different. Had a great workout and sweat a gallons.
I wanted to get some abs in, so again went to my go to routine to finish out the week. As usual, good burn accompanied by the required high decibel groans and moans.
Splits and Flow were good, but it is clear that I won't reach my goal of complete splits by the 31st. I'm going to have to rethink my methodology and push it for one more year. I'm close, but close isn't IT.
In the end, I torched 850+kcals. Respectable number to end the week on.
Thursday, December 22, 2016
12-21-16 HY: Combat HIIT 1 Power + Splits + TCF.
12-21-16 HY: Combat HIIT 1 Power + Splits + TCF.
On a normal week, Wednesday would be my mid-week recovery day. But this week, I started on Saturday, so yesterday should have been my recovery day, but I wanted to get keep the Cardio/Resistance pattern going so I stuck with resistance yesterday. Today is Cardio, so I went back to Combat. Today was Power so I was happy, mainly because it was a shorter routine.
The routine starts right off with a brutal warm up that burned out my legs. Lots of lower body work. But the next track, the weighted track really got my heart pumping. But I was able to get through it. The next few cardio tracks were okay, but all seemed to focus on lower body so that meant TOTAL BURN!!! But that Track with the squats, then transitioning non-stop into jumping lunges. I was dying at the end of each round. But this time, I counted out the reps so I know how many I had to do in the second round. Knowing the rep goal helps me push to the end. There were 34 jump lunges. The Burpee Track just about knocked me down, but I wasn't going down, not today. I really had to BRING IT to do the 16rep round without stopping. Took an extra long break, about 30seconds longer, to catch my breath. In the Core Track, I did each move for 16 reps, which means I had to go a little longer than Dan and Rach. I was also so spent after each move, I took a few breaths extra to recover. Awesome Routine!!!
Core was already still sore from three days straight of abs, so I decided to rest my core from the regular focused ab work and go straight to the Splits and Flow. Added more time than yesterday, the most so far, and I got some good results. Flow was Flowingly great!
In the end, I torched a kindly 756kcals. Extremely intense workout today. Happy to get it done!
On a normal week, Wednesday would be my mid-week recovery day. But this week, I started on Saturday, so yesterday should have been my recovery day, but I wanted to get keep the Cardio/Resistance pattern going so I stuck with resistance yesterday. Today is Cardio, so I went back to Combat. Today was Power so I was happy, mainly because it was a shorter routine.
The routine starts right off with a brutal warm up that burned out my legs. Lots of lower body work. But the next track, the weighted track really got my heart pumping. But I was able to get through it. The next few cardio tracks were okay, but all seemed to focus on lower body so that meant TOTAL BURN!!! But that Track with the squats, then transitioning non-stop into jumping lunges. I was dying at the end of each round. But this time, I counted out the reps so I know how many I had to do in the second round. Knowing the rep goal helps me push to the end. There were 34 jump lunges. The Burpee Track just about knocked me down, but I wasn't going down, not today. I really had to BRING IT to do the 16rep round without stopping. Took an extra long break, about 30seconds longer, to catch my breath. In the Core Track, I did each move for 16 reps, which means I had to go a little longer than Dan and Rach. I was also so spent after each move, I took a few breaths extra to recover. Awesome Routine!!!
Core was already still sore from three days straight of abs, so I decided to rest my core from the regular focused ab work and go straight to the Splits and Flow. Added more time than yesterday, the most so far, and I got some good results. Flow was Flowingly great!
In the end, I torched a kindly 756kcals. Extremely intense workout today. Happy to get it done!
12-20-16 HY: Body Beast - Lucky 7 + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
12-20-16 HY: Body Beast - Lucky 7 + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
This is it! The final resistance routine of this round of Body Beast. I really wanted to bring it hard. While at the same time, keep perfect, or as perfect as possible, my form. So, to that end, I knew I wouldn't be able to go to 10kgs and keep my form in the 6 - 7 rep circuits so I stayed at 8.75kgs. But I did go up in weight for one move. More on that to come. Also, I added a "Lucky 10" Set of Pull Ups. Last time, I did 1-6 Circuits and then jumped to 10 reps instead of 7 reps for the final Circuit. This time, I did straight 1 - 10 Circuits. But I did a series of Circuits between the regular Circuits.
Combo Set 1: EZ Push Up/Clean/Squat- This one always kills me, but today, I think my form on the push ups was a lot better. I about died on Circuit 7, but I kept form and kept pace, and finished it out. It took a little longer for me to catch my breath, then I did Circuits 1-4 of Pull Ups.
Combo Set 2: Dead Lift/Bent-Over Row - This is one Set that I probably could go to 10kgs on. But I was really trying to activate my back so maybe it was better that I didn't because again, dying on Circuit 7.
Combo Set 3: Skull Crusher/Press/Crunch - Triceps were SCREAMING from Circuit 6, and also, my palms were aching. That has happened every time, but I just have to suck it up and push through. Barely made it on the last Press rep. Crunches were fine. But again, I did it on the Swiss Ball for more range of motion. Did Circuit 5 - 6 Pull Ups.
Combo Set 4: Curl/Military Press/EZ Squat - Biceps were absolutely BURNING from Circuit 5. After Circuit 4, I needed some extra time between Circuits, just a breath or two, but my arms were spent. I needed break also just before the Military Press. Shoulders were ON FIRE!!! By Circuit 7, I needed a little body English to get the weights up on the Curls and Presses.
Combo Set 5: Delt Raise/Reverse Lunge - This is the one move that I went up on. Went up to 6.25kgs. That was close to the limit on the Delt Raise, but I probably go up to 10kgs for the Reverse Lunges. My legs were totally burning on Circuit 7, but I think I could have taken a little more weight. I do go at a slower pace than Segi, though. But pairing these particular two moves together, saves my legs from pushing too far. As for the Delt Raise, I was able to keep form even with the heavier weight. I also kept my arm straight on the raise. NAILED IT!!! did Circuit 7 - 8 for Pull Ups. Starting to feel it now. Needing a little kip to get all the way up.
Combo Set 6: Lat Oblique Twist. I do the 1-7 count on each side on each Circuit. But not with just a static hold, I add a pulse count to put a little more stress on my core. Spine pops every time. Today, after this move, my core was keep the contraction. BURN IT UP! I did Circuit 9 of Pull Ups. Good thing I only did one set this time.
Combo Set 7: Upright Row/Calf Raise. Didn't make it this time. I ended up needing to rest the dumbbells on my chest during the later Circuits. Shoulders were worn out. Needed some extra time between the last few Circuits. BRUTAL!!! Did the last Circuit, Circuit 10 of Pull Ups. Double Burn Out!
On the workout sheet, today's info is in the circle.
Doing Abs three days in a row is sort of a recent record for me. But because of my adjusted schedule this week, I decided to keep up with the Abs as much as I could. Elbows back, hinge at the waste, ribs to pelvis on the crunches. It was a good burn and after burn.
Eased into the Splits and Flow. Splits were good, I again added the Leg on lower Thigh hamstring move and had more time under tension. I'm hoping I'll be able to rubberize my Hammy's and Quads in time. Maybe I was late in adding the new move. Got to keep it going. Flow was on point.
In the end, I torched will over 1000kcals. Why is the temperature getting warmer? It's supposed to be getting colder.
This is it! The final resistance routine of this round of Body Beast. I really wanted to bring it hard. While at the same time, keep perfect, or as perfect as possible, my form. So, to that end, I knew I wouldn't be able to go to 10kgs and keep my form in the 6 - 7 rep circuits so I stayed at 8.75kgs. But I did go up in weight for one move. More on that to come. Also, I added a "Lucky 10" Set of Pull Ups. Last time, I did 1-6 Circuits and then jumped to 10 reps instead of 7 reps for the final Circuit. This time, I did straight 1 - 10 Circuits. But I did a series of Circuits between the regular Circuits.
Combo Set 1: EZ Push Up/Clean/Squat- This one always kills me, but today, I think my form on the push ups was a lot better. I about died on Circuit 7, but I kept form and kept pace, and finished it out. It took a little longer for me to catch my breath, then I did Circuits 1-4 of Pull Ups.
Combo Set 2: Dead Lift/Bent-Over Row - This is one Set that I probably could go to 10kgs on. But I was really trying to activate my back so maybe it was better that I didn't because again, dying on Circuit 7.
Combo Set 3: Skull Crusher/Press/Crunch - Triceps were SCREAMING from Circuit 6, and also, my palms were aching. That has happened every time, but I just have to suck it up and push through. Barely made it on the last Press rep. Crunches were fine. But again, I did it on the Swiss Ball for more range of motion. Did Circuit 5 - 6 Pull Ups.
Combo Set 4: Curl/Military Press/EZ Squat - Biceps were absolutely BURNING from Circuit 5. After Circuit 4, I needed some extra time between Circuits, just a breath or two, but my arms were spent. I needed break also just before the Military Press. Shoulders were ON FIRE!!! By Circuit 7, I needed a little body English to get the weights up on the Curls and Presses.
Combo Set 5: Delt Raise/Reverse Lunge - This is the one move that I went up on. Went up to 6.25kgs. That was close to the limit on the Delt Raise, but I probably go up to 10kgs for the Reverse Lunges. My legs were totally burning on Circuit 7, but I think I could have taken a little more weight. I do go at a slower pace than Segi, though. But pairing these particular two moves together, saves my legs from pushing too far. As for the Delt Raise, I was able to keep form even with the heavier weight. I also kept my arm straight on the raise. NAILED IT!!! did Circuit 7 - 8 for Pull Ups. Starting to feel it now. Needing a little kip to get all the way up.
Combo Set 6: Lat Oblique Twist. I do the 1-7 count on each side on each Circuit. But not with just a static hold, I add a pulse count to put a little more stress on my core. Spine pops every time. Today, after this move, my core was keep the contraction. BURN IT UP! I did Circuit 9 of Pull Ups. Good thing I only did one set this time.
Combo Set 7: Upright Row/Calf Raise. Didn't make it this time. I ended up needing to rest the dumbbells on my chest during the later Circuits. Shoulders were worn out. Needed some extra time between the last few Circuits. BRUTAL!!! Did the last Circuit, Circuit 10 of Pull Ups. Double Burn Out!
On the workout sheet, today's info is in the circle.
Doing Abs three days in a row is sort of a recent record for me. But because of my adjusted schedule this week, I decided to keep up with the Abs as much as I could. Elbows back, hinge at the waste, ribs to pelvis on the crunches. It was a good burn and after burn.
Eased into the Splits and Flow. Splits were good, I again added the Leg on lower Thigh hamstring move and had more time under tension. I'm hoping I'll be able to rubberize my Hammy's and Quads in time. Maybe I was late in adding the new move. Got to keep it going. Flow was on point.
In the end, I torched will over 1000kcals. Why is the temperature getting warmer? It's supposed to be getting colder.
Monday, December 19, 2016
12-19-16 HY: Pickleball + Cycling + Splits + TCF.
12-19-16 HY: Pickleball + Cycling + Splits + TCF.
Last Pickleball day of 2016.
And it was a DOOZY!!! No blowouts today. Each game was a hard fought, up hill, knock down, drag out, barroom brawl. This was the scrappiest we've played so far. It was a ton of fun, to be sure. The first game, we were both just inching up the point ladder. No really "WOW" shots, but just a lot of well constructed points. Not a lot of unforced errors, but mostly forced errors. I took the game 15-13. The second game, I had a big lead, then got stuck on 8. I just couldn't convert. He kept chipping away at my lead and then, before I knew it, he had taken the lead and extended it. He had game point, but that is when I finally got off 8 and worked my way to 11, but that is where the come back stalled. I lost it 11-15. The weird thing is, the exact same thing happened in the third game. I had a nice lead, then lost it. Then I let him get to far out in front, and when he had 14, I mounted a weak come back that ended at 10. I lost 10-15. These three games took up a lot of time, and if we were going to play another long game like these, we didn't have the time. So we decided to play one last game to 11. This time, things were almost different. I jumped out to a 10 - 1 lead in like three minutes. Then I fell apart. He scrapped his way back. I was missing shots left and right. My short cross-court backhand just wasn't working for me today, everything was flying way wide. From the second game on, it was really noticeable. He worked the score back to 10-10. Finally I got a point, but couldn't close it out. It took a few tries before I finally took the game 12-10. It really was an awesome game! Well worth the energy spent, and the sweat dripped. Burned a ton of kilo-calories as well. Oh, the gym was frigid cold, but we warmed up pretty quickly.
I was planning to do my splits early so I could relax in the evening, but my daughter called just a little ways out from her school from a friends house and said that her bicycle light suddenly just went off. So, my wife and I went to see what happened, and sure enough. the light just wasn't going on. It was already night, so I decided to ride her bike home. Japan is a very hilly/mountainous country, so although it was just under 5km home, I worked up a good sweat on that ride. The final hill leading up to our home was a burner. But the ride felt good. If there is a next time, I'll have to take the time to raise the seat of the bike! I don't know how many calories I burned, but it was a nice burn.
I was sweating like crazy when I got home, so I figured I would take another shower. But before that, I did my Splits and Flow. My legs were still pumped from the ride, so it took a little longer for me to hit the sweet spot, but once I got there, I was going low. Flow was good.
In the end, (of the Pickelball) I torched a nice round 1175kcals. Feeling the BURN!!!
Last Pickleball day of 2016.
And it was a DOOZY!!! No blowouts today. Each game was a hard fought, up hill, knock down, drag out, barroom brawl. This was the scrappiest we've played so far. It was a ton of fun, to be sure. The first game, we were both just inching up the point ladder. No really "WOW" shots, but just a lot of well constructed points. Not a lot of unforced errors, but mostly forced errors. I took the game 15-13. The second game, I had a big lead, then got stuck on 8. I just couldn't convert. He kept chipping away at my lead and then, before I knew it, he had taken the lead and extended it. He had game point, but that is when I finally got off 8 and worked my way to 11, but that is where the come back stalled. I lost it 11-15. The weird thing is, the exact same thing happened in the third game. I had a nice lead, then lost it. Then I let him get to far out in front, and when he had 14, I mounted a weak come back that ended at 10. I lost 10-15. These three games took up a lot of time, and if we were going to play another long game like these, we didn't have the time. So we decided to play one last game to 11. This time, things were almost different. I jumped out to a 10 - 1 lead in like three minutes. Then I fell apart. He scrapped his way back. I was missing shots left and right. My short cross-court backhand just wasn't working for me today, everything was flying way wide. From the second game on, it was really noticeable. He worked the score back to 10-10. Finally I got a point, but couldn't close it out. It took a few tries before I finally took the game 12-10. It really was an awesome game! Well worth the energy spent, and the sweat dripped. Burned a ton of kilo-calories as well. Oh, the gym was frigid cold, but we warmed up pretty quickly.
I was planning to do my splits early so I could relax in the evening, but my daughter called just a little ways out from her school from a friends house and said that her bicycle light suddenly just went off. So, my wife and I went to see what happened, and sure enough. the light just wasn't going on. It was already night, so I decided to ride her bike home. Japan is a very hilly/mountainous country, so although it was just under 5km home, I worked up a good sweat on that ride. The final hill leading up to our home was a burner. But the ride felt good. If there is a next time, I'll have to take the time to raise the seat of the bike! I don't know how many calories I burned, but it was a nice burn.
I was sweating like crazy when I got home, so I figured I would take another shower. But before that, I did my Splits and Flow. My legs were still pumped from the ride, so it took a little longer for me to hit the sweet spot, but once I got there, I was going low. Flow was good.
In the end, (of the Pickelball) I torched a nice round 1175kcals. Feeling the BURN!!!
12-18-16 HY: Body Beast - Beast: Total Body + Abs + Splits + TCF.
12-18-16 HY: Body Beast - Beast: Total Body + Abs + Splits + TCF.
Today was a nice day. Just sort of relaxed in the morning, doing some things to get ready for the Holidays coming up. Then I went out with my girls and did a little shopping. We ate out, but just at Subway, no buffet. When we got home, I went ahead and got ready for my workout.
Today is the final run through for Total Body. So I was really wanting to send it off with a bang, and I think I did just that. For the first time in a long time that I was able to do the second round of Pull Ups in the first Circuit Set without a mid-set break. Straight 15 on that second set. YES!!! Everything went well. I felt really strong.
The Second Circuit Set also went well. Felt really strong and killed all the moves in both sets. Weights were all the same as before.
The Third Circuit Set was a lot tougher. I wasn't able to do a straight 15 on the second set of the 1, 1, 2, Military presses. I had to dig deep to get the last five, and the very last rep, brought me to the line of failure. I couldn't have done one more rep. On the Post Delt Raise, the first set was still at 5kgs, but I raised the second set weight to 6.25kgs. That is a huge jump for me. There were some odd numbers in the second set. On the right side, I had to do a 10/5 splits, but on the left side, I killed the 15 straight reps. Absolutely KILLED IT!!! I was actually planning to take a break at 10reps, but I was feeling really good, so I finished out the set. Imagine my shock. Usually, my left is weaker, but not today. The rest of the Circuit went very well.
The final Circuit Set was awesome. Nailed everything. I was feeling the intense burn in my biceps from the first set. Tris were good on both sets. All the moves were killer moves, but I nailed them. Woo Hoo! I'm very satisfied with today's performance. Check out the worksheet. Today's numbers are the numbers on the very right of the sheet, with the circle.
I went right into Abs, but I remembered that the last time, it felt a bit easy, and I wasn't getting the burn as I had previously gotten. So, I added 5 reps to every move. Except in the case that I wanted to do a total of 50 reps, to keep my run going. OH MY GOODNESS!!! That was TOTALLY INTENSE!!! Who knew that just adding 5 reps to the mix would bring on an incredible burn at the end of the night. SUPER STUFF!!! Got such an incredible BURN!!! I'm still feeling it, 3 hours later.
Splits were good. I added the extra moves and added time to other moves. I need to push hard down the stretch, Pun intended. The Flow was on point.
In the end, I torched 1230+kcals. Great way to do a workout.
Today was a nice day. Just sort of relaxed in the morning, doing some things to get ready for the Holidays coming up. Then I went out with my girls and did a little shopping. We ate out, but just at Subway, no buffet. When we got home, I went ahead and got ready for my workout.
Today is the final run through for Total Body. So I was really wanting to send it off with a bang, and I think I did just that. For the first time in a long time that I was able to do the second round of Pull Ups in the first Circuit Set without a mid-set break. Straight 15 on that second set. YES!!! Everything went well. I felt really strong.
The Second Circuit Set also went well. Felt really strong and killed all the moves in both sets. Weights were all the same as before.
The Third Circuit Set was a lot tougher. I wasn't able to do a straight 15 on the second set of the 1, 1, 2, Military presses. I had to dig deep to get the last five, and the very last rep, brought me to the line of failure. I couldn't have done one more rep. On the Post Delt Raise, the first set was still at 5kgs, but I raised the second set weight to 6.25kgs. That is a huge jump for me. There were some odd numbers in the second set. On the right side, I had to do a 10/5 splits, but on the left side, I killed the 15 straight reps. Absolutely KILLED IT!!! I was actually planning to take a break at 10reps, but I was feeling really good, so I finished out the set. Imagine my shock. Usually, my left is weaker, but not today. The rest of the Circuit went very well.
The final Circuit Set was awesome. Nailed everything. I was feeling the intense burn in my biceps from the first set. Tris were good on both sets. All the moves were killer moves, but I nailed them. Woo Hoo! I'm very satisfied with today's performance. Check out the worksheet. Today's numbers are the numbers on the very right of the sheet, with the circle.
I went right into Abs, but I remembered that the last time, it felt a bit easy, and I wasn't getting the burn as I had previously gotten. So, I added 5 reps to every move. Except in the case that I wanted to do a total of 50 reps, to keep my run going. OH MY GOODNESS!!! That was TOTALLY INTENSE!!! Who knew that just adding 5 reps to the mix would bring on an incredible burn at the end of the night. SUPER STUFF!!! Got such an incredible BURN!!! I'm still feeling it, 3 hours later.
Splits were good. I added the extra moves and added time to other moves. I need to push hard down the stretch, Pun intended. The Flow was on point.
In the end, I torched 1230+kcals. Great way to do a workout.
Sunday, December 18, 2016
12-17-16 HY: Combat 60 LIVE Ultimate Warrior's Workout + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
12-17-16 HY: Combat 60 LIVE Ultimate Warrior's Workout + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
I got home way too late on Friday so no workout. Today, Saturday, is the beginning of my workout week. But I'm starting it off with Cardio so I can keep up the regular schedule. Also, this will be the last week of regular working out until the 29th because I'm heading up to Tokyo on Friday, and will be there until the 28th. I'll be spending my time there with my son, seeing all his haunts and whatnot. Learning about his life in Tokyo, his home away from home. So, for those five days, I don't really know if I'll be able to do a regular workout or not. I do know that I'll be doing a lot of walking so I will be posting my step count everyday if that is all I end up doing. Hopefully I'll be able to get 10,000+ steps a day in.
Anyway, today's workout was great. Intensity is what I put into it. I initially wasn't too happy about doing a long main routine, I was looking for a loophole in the schedule, but every way I looked at it, it came up to be 60 LIVE. So, I chucked it and went with it. But I was still not really feeling like I wanted to get intense, so I was going to use my .5 pound weights, but for some reason, I couldn't find them, so, I was forced my circumstances to use the one kilogram weights. Getting more and more intense by the moment. So, as I started the DVD, I was just easing into in, then the music hit overdrive and I couldn't not be or go or raise my intensity level. I was going at a good pace until the Capoeira Track. I felt the burn in my legs like crazy! Those Knee moves always burn me out. From then on, I needed a little extra few breaths before starting each new track. Awesome workout.
I usually want to start out my week with abs, so I went with a good one today. I tried to keep it intense, but the burn didn't come on as heavily as usual. I guess I'm getting stronger in my core than I was when I started with this routine a few months ago. YES!!! So, I guess it is time to step it up. But I did get a burn. But instead of resting tomorrow, I'm bumping it up a notch and doing another ab routine, but also to keep the regular schedule.
Splits were good today. I added those extra moves I did on Thursday, and my Hamstrings felt a lot looser than usual. So I'm upping the game. Flow was on.
In the end, I torched over 1000kcals. Way to start the week.
Have a good weekend everyone!
I got home way too late on Friday so no workout. Today, Saturday, is the beginning of my workout week. But I'm starting it off with Cardio so I can keep up the regular schedule. Also, this will be the last week of regular working out until the 29th because I'm heading up to Tokyo on Friday, and will be there until the 28th. I'll be spending my time there with my son, seeing all his haunts and whatnot. Learning about his life in Tokyo, his home away from home. So, for those five days, I don't really know if I'll be able to do a regular workout or not. I do know that I'll be doing a lot of walking so I will be posting my step count everyday if that is all I end up doing. Hopefully I'll be able to get 10,000+ steps a day in.
Anyway, today's workout was great. Intensity is what I put into it. I initially wasn't too happy about doing a long main routine, I was looking for a loophole in the schedule, but every way I looked at it, it came up to be 60 LIVE. So, I chucked it and went with it. But I was still not really feeling like I wanted to get intense, so I was going to use my .5 pound weights, but for some reason, I couldn't find them, so, I was forced my circumstances to use the one kilogram weights. Getting more and more intense by the moment. So, as I started the DVD, I was just easing into in, then the music hit overdrive and I couldn't not be or go or raise my intensity level. I was going at a good pace until the Capoeira Track. I felt the burn in my legs like crazy! Those Knee moves always burn me out. From then on, I needed a little extra few breaths before starting each new track. Awesome workout.
I usually want to start out my week with abs, so I went with a good one today. I tried to keep it intense, but the burn didn't come on as heavily as usual. I guess I'm getting stronger in my core than I was when I started with this routine a few months ago. YES!!! So, I guess it is time to step it up. But I did get a burn. But instead of resting tomorrow, I'm bumping it up a notch and doing another ab routine, but also to keep the regular schedule.
Splits were good today. I added those extra moves I did on Thursday, and my Hamstrings felt a lot looser than usual. So I'm upping the game. Flow was on.
In the end, I torched over 1000kcals. Way to start the week.
Have a good weekend everyone!
Friday, December 16, 2016
12-15-16 HY: Body Beast - Lucky 7 + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
12-15-16 HY: Body Beast - Lucky 7 + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
I fully intended to do a morning workout because I wanted a little time when I got home to relax before going to the Xmas party. Unfortunately, because of factors beyond my control, I was unable to get a morning session and and was forced to race home after work and squeeze in a workout before the party with my night class. But actually it turned out to work out because, my metabolism was firing like crazy and it helped with the Italian dinner we had. But again, several things I don't eat, so I ended up picking the veges off the dishes. Again, didn't eat hardly anything. Anyway, back to the workout.
This will be my second go through on this routine with the heavier weights. So I pretty much did everything the same as the previous time on Sunday. There were two anomalies, though. I'll get to those in a moment. But first, I haven't mentioned this before, but I have experienced this almost every time on the first Combo Set (CS). The double set of EZ Push-Ups, which are essentially Uneven Push-Ups, are really "uneven". Right hand down set is really easy for me, but the left hand down, is much harder, and slower. Range of motion is also less, so I have to really focus on keeping the two sides even. By the end of the first CS my heart rate was out the roof. And the game was afoot!
I didn't have the time to add a pull up Lucky 7 round at the end of the routine, so I embedded it into the routine. So here, between CS 1 & 2, I did Circuit 1 and 2 of Pull Ups. Easy Peasy!
Second CS was fine, but I started really feeling it on the last two circuits.
Third CS was also fine, but I miscounted the Circuits and I ended up doing 3's twice. Didn't seem like anything, but I was dying at the end. I just about hit failure on the last circuit. BURN!
Pull Up, circuit 3 & 4. Still Easy Stuff.
Fourth CS scared me a bit because I was feeling tired and winded, but I pushed through. On the 6th Circuit the more limited range of motion in my left wrist started to become an issue on the Military Press. I couldn't keep the backs of my hands facing out. My left hand kept turning palm in. So I held the dumbbells right on my shoulders in an attempt to keep them straight.
Pull Ups, Did only Circuit 5. I started feeling drained, especially after those presses.
Fifth CS was also fine, but I think I'll be able to go up a little on the next go around. Here again, I miscounted my Circuits and I ended up doing Circuit 5 twice. That made a huge difference and I was dying at the end.
Pull Up Circuit 6. Got through it and killed it. But really feeling it.
Sixth CS is almost pure Core work, so I was trying to focus and really flex my abs and core. Visualizing the concentric and eccentric core work.
Pull Ups, final circuit, but instead of doing 7reps, I went and blasted out 10 reps, just to round out the total at 31reps. I should have done only 9, but that felt so incomplete. I figure going over is better than going under a round number total.
Seventh CS, as usual, Killer last circuit. Shoulders were really feeling it today. And today, I think I got the hardest pump from this routine ever! NICE!!!
I was feeling a little bushed, so I went with a really focused ab routine and it was a burner! But I think I'm getting stronger because the burn took a little longer to hit. But this, I think, is my favorite "Come Back" ab/core routine.
Splits and Flow came after the Xmas party with my night class students. I had a good time, but it went long, and I didn't get home until passed 11pm. So I got a late start. But I added some hamstring stretches and lengthened some regular stretches so I was feeling really good. Flow was a picture of perceived perfection.
In the end, I torched 830+ on the first half of the workout. Good stuff!
I fully intended to do a morning workout because I wanted a little time when I got home to relax before going to the Xmas party. Unfortunately, because of factors beyond my control, I was unable to get a morning session and and was forced to race home after work and squeeze in a workout before the party with my night class. But actually it turned out to work out because, my metabolism was firing like crazy and it helped with the Italian dinner we had. But again, several things I don't eat, so I ended up picking the veges off the dishes. Again, didn't eat hardly anything. Anyway, back to the workout.
This will be my second go through on this routine with the heavier weights. So I pretty much did everything the same as the previous time on Sunday. There were two anomalies, though. I'll get to those in a moment. But first, I haven't mentioned this before, but I have experienced this almost every time on the first Combo Set (CS). The double set of EZ Push-Ups, which are essentially Uneven Push-Ups, are really "uneven". Right hand down set is really easy for me, but the left hand down, is much harder, and slower. Range of motion is also less, so I have to really focus on keeping the two sides even. By the end of the first CS my heart rate was out the roof. And the game was afoot!
I didn't have the time to add a pull up Lucky 7 round at the end of the routine, so I embedded it into the routine. So here, between CS 1 & 2, I did Circuit 1 and 2 of Pull Ups. Easy Peasy!
Second CS was fine, but I started really feeling it on the last two circuits.
Third CS was also fine, but I miscounted the Circuits and I ended up doing 3's twice. Didn't seem like anything, but I was dying at the end. I just about hit failure on the last circuit. BURN!
Pull Up, circuit 3 & 4. Still Easy Stuff.
Fourth CS scared me a bit because I was feeling tired and winded, but I pushed through. On the 6th Circuit the more limited range of motion in my left wrist started to become an issue on the Military Press. I couldn't keep the backs of my hands facing out. My left hand kept turning palm in. So I held the dumbbells right on my shoulders in an attempt to keep them straight.
Pull Ups, Did only Circuit 5. I started feeling drained, especially after those presses.
Fifth CS was also fine, but I think I'll be able to go up a little on the next go around. Here again, I miscounted my Circuits and I ended up doing Circuit 5 twice. That made a huge difference and I was dying at the end.
Pull Up Circuit 6. Got through it and killed it. But really feeling it.
Sixth CS is almost pure Core work, so I was trying to focus and really flex my abs and core. Visualizing the concentric and eccentric core work.
Pull Ups, final circuit, but instead of doing 7reps, I went and blasted out 10 reps, just to round out the total at 31reps. I should have done only 9, but that felt so incomplete. I figure going over is better than going under a round number total.
Seventh CS, as usual, Killer last circuit. Shoulders were really feeling it today. And today, I think I got the hardest pump from this routine ever! NICE!!!
I was feeling a little bushed, so I went with a really focused ab routine and it was a burner! But I think I'm getting stronger because the burn took a little longer to hit. But this, I think, is my favorite "Come Back" ab/core routine.
Splits and Flow came after the Xmas party with my night class students. I had a good time, but it went long, and I didn't get home until passed 11pm. So I got a late start. But I added some hamstring stretches and lengthened some regular stretches so I was feeling really good. Flow was a picture of perceived perfection.
In the end, I torched 830+ on the first half of the workout. Good stuff!
12-14-16 HY: P90X2 - X2 Recovery and Mobility + Splits + TCF.
12-14-16 HY: P90X2 - X2 Recovery and Mobility + Splits + TCF.
Mid-Week Recovery. I was feeling it today, and I really felt the need to roll out. I didn't have time to do a total double roll out, but I almost doubled the lower body part of the routine. My calves especially needed to get some roller time. Felt really good and loose all day.
I got my Splits and Flow in after my second party of the week. Luckily, there were several dishes that I couldn't eat, so I ended up not eating that much. One more party tomorrow.
In the end, a regular 230+kcals burned in the morning. So worth it!
Mid-Week Recovery. I was feeling it today, and I really felt the need to roll out. I didn't have time to do a total double roll out, but I almost doubled the lower body part of the routine. My calves especially needed to get some roller time. Felt really good and loose all day.
I got my Splits and Flow in after my second party of the week. Luckily, there were several dishes that I couldn't eat, so I ended up not eating that much. One more party tomorrow.
In the end, a regular 230+kcals burned in the morning. So worth it!
Wednesday, December 14, 2016
12-13-16 HY: Body Beast - Beast: Total Body + Abs + Splits + TCF.
12-13-16 HY: Body Beast - Beast: Total Body + Abs + Splits + TCF.
Pretty normal day today. Had some work and meetings, but everything went as well as could be expected except for one thing, my iPad crashed. I haven't backed it up either so I'm up the poop creek. I'm going to try and get it fixed at the Apple Store tomorrow, but if not, at least get them to back up my data to the cloud. Fingers crossed.
Today is the second to last round of my final round of Body Beast. I'll finish up, then do other stuff until I can start Insanity - MAX: 30 from January 1, 2017. That is the program I've been wanting to do since summer. But as for today, I went up in weight on all the formerly 7.5kgs to 8.75kgs on the first rounds, then sometime went up and sometimes stayed with the previous weight. As you can see, I needed to start a new column for today's workout on the worksheet. Pull Up strength is still bottoming out in the second round. Kept the 10/5 split. Everything else in the first Circuit Set was fine.
In the second Circuit Set, I kept the first round weight, but went up in the second round on the Incline Press. Almost failed on the last rep, I felt the wiggle. Bent-Over Rows, still doing single arm, and I kept the weights the same. For the Reverse Alternating Lunge, I went up 1.25kgs for the first round, the up 2.5kgs in the second round to 14.5kgs. I was dying! That was a lot of weight and a lot of reps.
For the third Circuit Set, 1,1,2 Military Press, went up to 8.75kgs and that was the limit. I really felt it. But that pushed me for the second round. I stuck with 12kgs, but I was able to go to 11reps for an 11/4 split. The Post Delt Raise, I went up to 5kgs from 4kgs on the first round, then went up only .5kgs in the second round. This is one of the toughest moves for me. Not a lot of stability with that muscle group. Second round only added .5kgs, but I could feel the difference. Russian Twist with weight, and my legs up. That was a tough move.
For the final Circuit Set, as I said, all the 7.5kgs went up to 8.75kgs in the first round, but stayed at 12kgs for the second round. On the Calf Raise, I up both weights, first and second rounds, by 1.25kgs. Really felt it at the top of the rep. Bi's and Tri's, Tought combo. I sweat a lot this workout. And I was winded more times than I wanted, but I'm trying to keep my water intake up, even in the winter. I really felt the pump and burn today. Maxed out a lot more.
Abs, gave me the necessary burn I was looking for, and the Splits and Flow were on it. Still not ready for the third round, but I'm going to add it someday soon.
In the end, I torched well over 1100kcals. That's a lot of calories. But I'm still recovering from the big meal yesterday, and the bit of ice cream I had for my birthday celebration. with my girls. It was a good day.
Pretty normal day today. Had some work and meetings, but everything went as well as could be expected except for one thing, my iPad crashed. I haven't backed it up either so I'm up the poop creek. I'm going to try and get it fixed at the Apple Store tomorrow, but if not, at least get them to back up my data to the cloud. Fingers crossed.
Today is the second to last round of my final round of Body Beast. I'll finish up, then do other stuff until I can start Insanity - MAX: 30 from January 1, 2017. That is the program I've been wanting to do since summer. But as for today, I went up in weight on all the formerly 7.5kgs to 8.75kgs on the first rounds, then sometime went up and sometimes stayed with the previous weight. As you can see, I needed to start a new column for today's workout on the worksheet. Pull Up strength is still bottoming out in the second round. Kept the 10/5 split. Everything else in the first Circuit Set was fine.
In the second Circuit Set, I kept the first round weight, but went up in the second round on the Incline Press. Almost failed on the last rep, I felt the wiggle. Bent-Over Rows, still doing single arm, and I kept the weights the same. For the Reverse Alternating Lunge, I went up 1.25kgs for the first round, the up 2.5kgs in the second round to 14.5kgs. I was dying! That was a lot of weight and a lot of reps.
For the third Circuit Set, 1,1,2 Military Press, went up to 8.75kgs and that was the limit. I really felt it. But that pushed me for the second round. I stuck with 12kgs, but I was able to go to 11reps for an 11/4 split. The Post Delt Raise, I went up to 5kgs from 4kgs on the first round, then went up only .5kgs in the second round. This is one of the toughest moves for me. Not a lot of stability with that muscle group. Second round only added .5kgs, but I could feel the difference. Russian Twist with weight, and my legs up. That was a tough move.
For the final Circuit Set, as I said, all the 7.5kgs went up to 8.75kgs in the first round, but stayed at 12kgs for the second round. On the Calf Raise, I up both weights, first and second rounds, by 1.25kgs. Really felt it at the top of the rep. Bi's and Tri's, Tought combo. I sweat a lot this workout. And I was winded more times than I wanted, but I'm trying to keep my water intake up, even in the winter. I really felt the pump and burn today. Maxed out a lot more.
Abs, gave me the necessary burn I was looking for, and the Splits and Flow were on it. Still not ready for the third round, but I'm going to add it someday soon.
In the end, I torched well over 1100kcals. That's a lot of calories. But I'm still recovering from the big meal yesterday, and the bit of ice cream I had for my birthday celebration. with my girls. It was a good day.
12-12-16 HY: Pickleball + Splits + TCF.
12-12-16 HY: Pickleball + Splits + TCF.
Pickleball Day!
It started out the same way as last week. I was on fire and virtually unstoppable in the first game. I took it 15-4. The second game was a lot tougher. I was down 8-13, but I scrapped my way back and eventually took the game 16-14. Unfortunately, I went down again 8-13, but I didn't have enough in the tank. I almost came back, I got to 13-13, but then I lost it, 13-15. But I got my second wind in the fourth game and took it 15-8. Again, some incredible shots. But it is so interesting how momentum works. I was practically flawless in the first game, almost zero errors. But the second game was riddled with errors. But the end result was worth the fight. We are very satisfied with our game. We are clearly getting better because the number of games we play in our allotted time is decreasing. The games are becoming more and more competitive. We bring it every time. The one negative thing that happened today was the fact that I tweaked my back a bit on a shot. I shook it off, but it was very sore later with the same quality of pain I felt when I hurt it a few weeks ago. But not as bad today. I'll see how it goes from now.
Splits and Flow came later in the evening. My family and I went out to eat for my birthday at a buffet restaurant. I enjoyed our dinner, but I ate a little too much. So the next few days will have me in damage control mode with respect to my diet. After we got home, I had to relax for a while, then I did my Splits and Flow. Everything was on point, but the difference between the first and second rounds is huge. I think I will have to add that third round I've been proposing soon.
In the end, of the Pickleball, I torched 1119kcals. Good burn all around.
Pickleball Day!
It started out the same way as last week. I was on fire and virtually unstoppable in the first game. I took it 15-4. The second game was a lot tougher. I was down 8-13, but I scrapped my way back and eventually took the game 16-14. Unfortunately, I went down again 8-13, but I didn't have enough in the tank. I almost came back, I got to 13-13, but then I lost it, 13-15. But I got my second wind in the fourth game and took it 15-8. Again, some incredible shots. But it is so interesting how momentum works. I was practically flawless in the first game, almost zero errors. But the second game was riddled with errors. But the end result was worth the fight. We are very satisfied with our game. We are clearly getting better because the number of games we play in our allotted time is decreasing. The games are becoming more and more competitive. We bring it every time. The one negative thing that happened today was the fact that I tweaked my back a bit on a shot. I shook it off, but it was very sore later with the same quality of pain I felt when I hurt it a few weeks ago. But not as bad today. I'll see how it goes from now.
Splits and Flow came later in the evening. My family and I went out to eat for my birthday at a buffet restaurant. I enjoyed our dinner, but I ate a little too much. So the next few days will have me in damage control mode with respect to my diet. After we got home, I had to relax for a while, then I did my Splits and Flow. Everything was on point, but the difference between the first and second rounds is huge. I think I will have to add that third round I've been proposing soon.
In the end, of the Pickleball, I torched 1119kcals. Good burn all around.
Sunday, December 11, 2016
12-11-16 HY: Body Beast - Lucky 7 + Abs + Splits + TCF.
12-11-16 HY: Body Beast - Lucky 7 + Abs + Splits + TCF.
Today was an extremely off day. Didn't get a good night's sleep. Felt so weird when I got up. Had ZERO drive or motivation to do anything today. So, I indulged that and did a little more binge watching. Now I'm all caught up with one of my shows. But around 4pm, I was feeling the need to get active and that is when I started to get ready for my workout. By 4:30pm, I was hitting PLAY.
This is the third time through this routine this month, so I really wanted to up the weight a bit, so I went up 1.25kgs to 8.75kgs on all except Pyramid Five. I'm not going to elaborate on each move, but I will say that I was feeling that extra 1.25kgs on every move, and every rep. One thing I didn't want to do was sacrifice form. I was paying special attention to form, and the use of momentum to get the weight up. I didn't want to cheat with weights that were too heavy. Luckily, I was able to keep good form all around. But the only way I could do that was to go a little slower than Segi's pace. So, on most of the moves, I took the rest period between moves, then rewound the DVD to Set 7 of the previous move then started when the break time began. Usually, it was between a minute to 40 seconds. And I would usually end at the same time, or close to it, as the Segi team did. The most taxing moves were Move 1 - EZ Push-Up + Clean + Squat, Move 3 - Skull Crusher + Press + Crunch. This one, I did on the Swiss Ball again for range of motion. And Move 4 - Curl + Military Press + EZ Squat. These three moves just burned me out by round 5-6, and I was running on fumes by Round 7. Honorable mention to Move 7 - Upright Row + Calf Raise. The heavier weight really burned out my shoulders when I hit Round 5 and on. But now that I know I can do this with the heavier weight, I think I'll be able to improve on the next two sessions. Move 5 - Delt Raise + Reverse Lunge. I kept the same weight as last time, 5kgs. I was afraid of going up to 6.25kgs. But it was actually easier than I thought it should have been, so I may go up next week. This routine got me the severe burn and comfortable pump I was expecting.
I was really worn out today, so I decided not to do my bonus Pull Ups but instead, went right into Abs. This routine is getting a lot better for me, so I think I'll go on to another routine next time. But I always get a good burn on the last few reps of each move, forcing that required grunt on the last rep. I tried to keep the range of motion big and really work the core. It worked well. I was feeling a lot better after abs, so I went for the Pull Up Lucky 7 set. Felt a lot better than last time. On the 7th round, I hung at 5 and hammered out the last two reps individually from straight arms.
The Splits and Flow were right on with the required gains.
In the end, I torched 1110kcals. Nice way to start my week. I had a party planned today, but I canceled it because of my weird feeling. I don't know if it will be rescheduled.
Today was an extremely off day. Didn't get a good night's sleep. Felt so weird when I got up. Had ZERO drive or motivation to do anything today. So, I indulged that and did a little more binge watching. Now I'm all caught up with one of my shows. But around 4pm, I was feeling the need to get active and that is when I started to get ready for my workout. By 4:30pm, I was hitting PLAY.
This is the third time through this routine this month, so I really wanted to up the weight a bit, so I went up 1.25kgs to 8.75kgs on all except Pyramid Five. I'm not going to elaborate on each move, but I will say that I was feeling that extra 1.25kgs on every move, and every rep. One thing I didn't want to do was sacrifice form. I was paying special attention to form, and the use of momentum to get the weight up. I didn't want to cheat with weights that were too heavy. Luckily, I was able to keep good form all around. But the only way I could do that was to go a little slower than Segi's pace. So, on most of the moves, I took the rest period between moves, then rewound the DVD to Set 7 of the previous move then started when the break time began. Usually, it was between a minute to 40 seconds. And I would usually end at the same time, or close to it, as the Segi team did. The most taxing moves were Move 1 - EZ Push-Up + Clean + Squat, Move 3 - Skull Crusher + Press + Crunch. This one, I did on the Swiss Ball again for range of motion. And Move 4 - Curl + Military Press + EZ Squat. These three moves just burned me out by round 5-6, and I was running on fumes by Round 7. Honorable mention to Move 7 - Upright Row + Calf Raise. The heavier weight really burned out my shoulders when I hit Round 5 and on. But now that I know I can do this with the heavier weight, I think I'll be able to improve on the next two sessions. Move 5 - Delt Raise + Reverse Lunge. I kept the same weight as last time, 5kgs. I was afraid of going up to 6.25kgs. But it was actually easier than I thought it should have been, so I may go up next week. This routine got me the severe burn and comfortable pump I was expecting.
I was really worn out today, so I decided not to do my bonus Pull Ups but instead, went right into Abs. This routine is getting a lot better for me, so I think I'll go on to another routine next time. But I always get a good burn on the last few reps of each move, forcing that required grunt on the last rep. I tried to keep the range of motion big and really work the core. It worked well. I was feeling a lot better after abs, so I went for the Pull Up Lucky 7 set. Felt a lot better than last time. On the 7th round, I hung at 5 and hammered out the last two reps individually from straight arms.
The Splits and Flow were right on with the required gains.
In the end, I torched 1110kcals. Nice way to start my week. I had a party planned today, but I canceled it because of my weird feeling. I don't know if it will be rescheduled.
12-10-16 Make-Up Splits + TCF.
12-10-16 Make-Up Splits + TCF.
Saturday night and I have nothing to do but binge watch shows that I'm currently involved with. Good night to do it because my wife and daughter are out so I have the house to myself. So. while watching, I'm stretching and getting my splits on. Everything followed the regular pattern, but I feel really good about the splits today because I felt my hip flexors open just a bit. So, the pushing is working... I think. Flow was on point.
Saturday night and I have nothing to do but binge watch shows that I'm currently involved with. Good night to do it because my wife and daughter are out so I have the house to myself. So. while watching, I'm stretching and getting my splits on. Everything followed the regular pattern, but I feel really good about the splits today because I felt my hip flexors open just a bit. So, the pushing is working... I think. Flow was on point.
Friday, December 9, 2016
12-09-16 HY: Combat HIIT 2 - Shock Plyo + ChaLEAN Extreme - Extreme Core Circuit.
12-09-16 HY: Combat HIIT 2 - Shock Plyo + ChaLEAN Extreme - Extreme Core Circuit.
I don't usually have time to workout on Friday when I have a morning class, which I did today. But somehow, I managed to get home with just over an hour to spare, so I went right to my workout. I wasn't sure which routine was up, but when I checked my Combat schedule, it just happened to be a HIIT routine, so I was like, "PERFECT!!".
I remembered that this was a tough routine, but it started out nice and easy. The warm up track was great to start, then when those Jump Squats started and the Lunges, my thighs started to warm up and BURN real quickly. In the warm up, my legs were dying! I was like, "How am I going to finish this routine???" But with the second track, I hit my second wind and I was able to hang on. I actually like all the tracks in this routine, and they beautifully kill my legs. But I guess that is the point. I'm happy I could do a leg workout today, because this one, paired with Pickelball, my legs got an incredible body weight+ workout this week. I was shaky on the stairs afterwards. Sign of a great workout.
I went right to my BONUS abs. I usually don't do abs on cardio days, but I had about 20 minutes left, so I figured, "Why not?" Here's why not, I burned out my abs and the pain was on. I was wanting to ask this for a while, but I kept forgetting to write it down. When I am doing the slow Crunches, and other slow ab moves, going up is smooth, but going back down, my movement is extremely jerky. When I try to control going down slowly, it happens, when I go a little faster, and going down requires no engagement of the muscles, or allowing gravity to pull me down with not resistance, it is smooth, but the controlled descent, jerky jerky. Does that just mean I'm THAT weak? I wouldn't doubt it, but I don't feel that weak.
In the end, I torched a nice 700+kcals. Nice way to polish off my week. But my "Party" schedule next week is crazy. I've got 3 big parties I have to attend for three different groups. Major shake time. I'm going to have to control myself at those parties not to eat myself into a tizzy. But in the festive atmosphere, I'm going to have to be strong. In the past, they ordered stuff I don't eat so it was easy, we'll see what happens this year. Parties are on Sunday, Wednesday and Thursday. I'll need extra good workouts this coming week.
Happy Weekend!
I don't usually have time to workout on Friday when I have a morning class, which I did today. But somehow, I managed to get home with just over an hour to spare, so I went right to my workout. I wasn't sure which routine was up, but when I checked my Combat schedule, it just happened to be a HIIT routine, so I was like, "PERFECT!!".
I remembered that this was a tough routine, but it started out nice and easy. The warm up track was great to start, then when those Jump Squats started and the Lunges, my thighs started to warm up and BURN real quickly. In the warm up, my legs were dying! I was like, "How am I going to finish this routine???" But with the second track, I hit my second wind and I was able to hang on. I actually like all the tracks in this routine, and they beautifully kill my legs. But I guess that is the point. I'm happy I could do a leg workout today, because this one, paired with Pickelball, my legs got an incredible body weight+ workout this week. I was shaky on the stairs afterwards. Sign of a great workout.
I went right to my BONUS abs. I usually don't do abs on cardio days, but I had about 20 minutes left, so I figured, "Why not?" Here's why not, I burned out my abs and the pain was on. I was wanting to ask this for a while, but I kept forgetting to write it down. When I am doing the slow Crunches, and other slow ab moves, going up is smooth, but going back down, my movement is extremely jerky. When I try to control going down slowly, it happens, when I go a little faster, and going down requires no engagement of the muscles, or allowing gravity to pull me down with not resistance, it is smooth, but the controlled descent, jerky jerky. Does that just mean I'm THAT weak? I wouldn't doubt it, but I don't feel that weak.
In the end, I torched a nice 700+kcals. Nice way to polish off my week. But my "Party" schedule next week is crazy. I've got 3 big parties I have to attend for three different groups. Major shake time. I'm going to have to control myself at those parties not to eat myself into a tizzy. But in the festive atmosphere, I'm going to have to be strong. In the past, they ordered stuff I don't eat so it was easy, we'll see what happens this year. Parties are on Sunday, Wednesday and Thursday. I'll need extra good workouts this coming week.
Happy Weekend!
12-08-16 HY: Body Beast - Beast: Total Body + Abs + Splits + TCF.
12-08-16 HY: Body Beast - Beast: Total Body + Abs + Splits + TCF.
Today was a different day. I had a school event that I had to attend on another campus which lasted for only an hour or so in the morning. But after that, free! So my wife and I went out for lunch and some errands. I got home early enough to do a full workout before my night class! Very happy about that.
Second round of Total Body, so I am hoping for a little progress.
Circuit Set 1, Pull-Up/Push-Up/Squat/Crunch. First round was the same as before. The second round of Pull-Ups seemed a little tougher that before. I maxed out at 11, hung for a couple breaths, then finish out the set, barely getting the 15th rep. Push Ups felt a bit easier to finish. On the Squat I increased the second set weight to 12kgs. Up from 7.5kgs.
Circuit Set 2, Incline Press/Bent-Over Row/Reverse Alternating Lunge/Plank Twist-Twist. This Circuit was the same all the way around. I still did the Single Arm Row instead of double. The PTT felt better. I didn't collapse at the end of the second set.
Circuit Set 3, 1, 1, 2 Military Press/Post Delt Raise/Stiff Leg Dead Lift/Russian Twist. Everything on this circuit was all the the same as last time. But on the first move, I felt like I lost some strength because I didn't have any reserve strength on the second round of the Presses. I barely made it to 10reps. And the very last rep was also most failure.
Circuit Set 4, Biceps Curl Up Hammer Down/Triceps Extension-Kickback/Calf Raise-Weight at Shoulders/ Side Forearm Plank with Hip Raise. Everything was the same, except for the Calf Raise weight in the second round. I went up to 17kgs from 14.5kgs.
I got a huge burn today, but the pump was negligible. As for progress, there was a little here and there, but then there were a few places that felt like a step back. So, overall, I don't feel like a lot of progress was made. Just one of those days, I guess. I'll do better next time.
The Abs were good today. I tried to really flex and engage and the burn came a lot faster. I'm going to have to do that more from now on. I was able to keep up with Segi's pace for all the moves, except the Windshield Wiper. Getting my legs up and over is really tough, and I go a lot slower than Segi does. But the burn was real.
Moving quickly into the Splits, I really pushed it today, and at least on the Left Side Splits, I progressed, but on everything else, I was meeting the limit. I may concentrate on the Left Side Splits so I can at least get one variation to the goal this year. The Flow was on point.
In the end, I torched a beautiful 1150+kcals. Burn, sweet BURN!!!
Today was a different day. I had a school event that I had to attend on another campus which lasted for only an hour or so in the morning. But after that, free! So my wife and I went out for lunch and some errands. I got home early enough to do a full workout before my night class! Very happy about that.
Second round of Total Body, so I am hoping for a little progress.
Circuit Set 1, Pull-Up/Push-Up/Squat/Crunch. First round was the same as before. The second round of Pull-Ups seemed a little tougher that before. I maxed out at 11, hung for a couple breaths, then finish out the set, barely getting the 15th rep. Push Ups felt a bit easier to finish. On the Squat I increased the second set weight to 12kgs. Up from 7.5kgs.
Circuit Set 2, Incline Press/Bent-Over Row/Reverse Alternating Lunge/Plank Twist-Twist. This Circuit was the same all the way around. I still did the Single Arm Row instead of double. The PTT felt better. I didn't collapse at the end of the second set.
Circuit Set 3, 1, 1, 2 Military Press/Post Delt Raise/Stiff Leg Dead Lift/Russian Twist. Everything on this circuit was all the the same as last time. But on the first move, I felt like I lost some strength because I didn't have any reserve strength on the second round of the Presses. I barely made it to 10reps. And the very last rep was also most failure.
Circuit Set 4, Biceps Curl Up Hammer Down/Triceps Extension-Kickback/Calf Raise-Weight at Shoulders/ Side Forearm Plank with Hip Raise. Everything was the same, except for the Calf Raise weight in the second round. I went up to 17kgs from 14.5kgs.
I got a huge burn today, but the pump was negligible. As for progress, there was a little here and there, but then there were a few places that felt like a step back. So, overall, I don't feel like a lot of progress was made. Just one of those days, I guess. I'll do better next time.
The Abs were good today. I tried to really flex and engage and the burn came a lot faster. I'm going to have to do that more from now on. I was able to keep up with Segi's pace for all the moves, except the Windshield Wiper. Getting my legs up and over is really tough, and I go a lot slower than Segi does. But the burn was real.
Moving quickly into the Splits, I really pushed it today, and at least on the Left Side Splits, I progressed, but on everything else, I was meeting the limit. I may concentrate on the Left Side Splits so I can at least get one variation to the goal this year. The Flow was on point.
In the end, I torched a beautiful 1150+kcals. Burn, sweet BURN!!!
Thursday, December 8, 2016
12-07-16 HY: P90X2 - X2 Recovery and Mobility + Splits + TCF.
12-07-16 HY: P90X2 - X2 Recovery and Mobility + Splits + TCF.
Mid-Week Recovery. Good day to get it done, but I had a little time so I had to "speed" through the routine. I didn't skip anything, but what I did do is skip the parts between moves. For example, the Leg Swings, for sets of 10, Tony talks a lot between the sets. So I went straight through them and cut about a minute. Then between the Single Leg Balance Toe Touches, cut another minute. And between all the other moves before and after the Foam Rolling sequence. I didn't lose anything, but I had a good roll. I wish I could have had more time to at least double the lower body roll, but I think I'll just do that during my evenings. I'm going to try and foam roll at least 3 times a week, more if possible. For some reason, my right calf has become hot spot haven. Then there is my left shin. Hot Spot Haven. It was a good roll.
I did the Splits and Flow in the evening. I had a good push on the splits and everything worked out.
In the end, I burned a light 300kcals. Average for my recovery day.
Mid-Week Recovery. Good day to get it done, but I had a little time so I had to "speed" through the routine. I didn't skip anything, but what I did do is skip the parts between moves. For example, the Leg Swings, for sets of 10, Tony talks a lot between the sets. So I went straight through them and cut about a minute. Then between the Single Leg Balance Toe Touches, cut another minute. And between all the other moves before and after the Foam Rolling sequence. I didn't lose anything, but I had a good roll. I wish I could have had more time to at least double the lower body roll, but I think I'll just do that during my evenings. I'm going to try and foam roll at least 3 times a week, more if possible. For some reason, my right calf has become hot spot haven. Then there is my left shin. Hot Spot Haven. It was a good roll.
I did the Splits and Flow in the evening. I had a good push on the splits and everything worked out.
In the end, I burned a light 300kcals. Average for my recovery day.
Tuesday, December 6, 2016
12-06-16 HY: Body Beast - Beast: Lucky 7 + Abs + Splits + TCF.
12-06-16 HY: Body Beast - Beast: Lucky 7 + Abs + Splits + TCF.
Today was a regular day. Work and home. I didn't take any relaxing time today, though. I went right to my workout. I am doing Lucky 7 again because I want to see if I can do better than last time. I'm going to cycle through this routine and Total Body for a few weeks to see if I can pick up any noticeable improvement in my performance. So if there is, and I hope there is, I'll report on that here.
I didn't up the weights any, except on the 5th Combo Set, and I'll get to that. But I was happy to see that there was a little improvement to be seen. Mainly in the pain I felt on the 6th and 7th rounds on a lot of the Combo Sets (CS). Basically, I was able to keep pace and even pass the crew on several sets. The first CS, EZ Push-Up/Clean/Squat. I was able to get through all the way to the seventh round and not die! That is a win for me! The Second CS, Dead Lift/Bent-Over Row. Their Dead Lift is faster than I want to try, so I kept a slower pace on that move, but the Rows were good. Hammered them out.
Third CS, Skull Crusher/Press/Crunch. I did this one a little different in that I did it on the Swiss Ball. Mainly, I wanted more range of motion on the Skull Crusher and Press. That killed my triceps for sure! And that last round of presses, I started to feel the pain in my palm coming on that forced me to take a quick break last time, but I pushed through the pain and finished.
Fourth CS, Curl/Military Press/EZ Squat. I was a little worried about the later two rounds, but I got through it. I may need to go up a bit next time around. I was able to keep pace with the crew. Last time, I got way behind.
Fifth CS, Delt Raise/Reverse Lunge. I went up in weight by one Kilogram to 5kgs. It doesn't seem like much, but for this move, it is a lot. But I got through it okay. I felt the burn in the last round, which is what I was going for
Sixth CS, Lat Oblique Twist. Last time I did the set as all singles, but this time I did it the way Segi prescribes. I did the static hold. But instead of just a fully static hold, I did a little pulse and also activated the core.
Seventh CS, Upright Row/Calf Raise. This was a good CS. I tried not to hold the dumbbells on my chest like last time, especially on the longer rounds. My shoulders were burning, holding those dumbbells up in a static hold until I got the Calf Raises done. BURN CITY!!!
Every CS saw improvement and it took longer on all the moves to bring on the burn. Happy about that improvement.
BONUS MOVE! I mentioned before that I wanted to get some Pull Up strength back, so I did an set of Parallel Grip Pull Ups. Fine until 5 reps, then I started to bug out. So, I took a little big longer between rounds, and I hammered out the last sets. The last set was just brutal. But no breaks. Good set.
Went right into Abs and each move brought on its own special burn. I'm getting better at this routine though. I think I'll go harder from next week.
Splits and Flow were as planned. Pushed hard and moved smooth.
In the end, I torched a nice 780+kcals. Shorter resistance today, but great burn. Good pump as well.
Today was a regular day. Work and home. I didn't take any relaxing time today, though. I went right to my workout. I am doing Lucky 7 again because I want to see if I can do better than last time. I'm going to cycle through this routine and Total Body for a few weeks to see if I can pick up any noticeable improvement in my performance. So if there is, and I hope there is, I'll report on that here.
I didn't up the weights any, except on the 5th Combo Set, and I'll get to that. But I was happy to see that there was a little improvement to be seen. Mainly in the pain I felt on the 6th and 7th rounds on a lot of the Combo Sets (CS). Basically, I was able to keep pace and even pass the crew on several sets. The first CS, EZ Push-Up/Clean/Squat. I was able to get through all the way to the seventh round and not die! That is a win for me! The Second CS, Dead Lift/Bent-Over Row. Their Dead Lift is faster than I want to try, so I kept a slower pace on that move, but the Rows were good. Hammered them out.
Third CS, Skull Crusher/Press/Crunch. I did this one a little different in that I did it on the Swiss Ball. Mainly, I wanted more range of motion on the Skull Crusher and Press. That killed my triceps for sure! And that last round of presses, I started to feel the pain in my palm coming on that forced me to take a quick break last time, but I pushed through the pain and finished.
Fourth CS, Curl/Military Press/EZ Squat. I was a little worried about the later two rounds, but I got through it. I may need to go up a bit next time around. I was able to keep pace with the crew. Last time, I got way behind.
Fifth CS, Delt Raise/Reverse Lunge. I went up in weight by one Kilogram to 5kgs. It doesn't seem like much, but for this move, it is a lot. But I got through it okay. I felt the burn in the last round, which is what I was going for
Sixth CS, Lat Oblique Twist. Last time I did the set as all singles, but this time I did it the way Segi prescribes. I did the static hold. But instead of just a fully static hold, I did a little pulse and also activated the core.
Seventh CS, Upright Row/Calf Raise. This was a good CS. I tried not to hold the dumbbells on my chest like last time, especially on the longer rounds. My shoulders were burning, holding those dumbbells up in a static hold until I got the Calf Raises done. BURN CITY!!!
Every CS saw improvement and it took longer on all the moves to bring on the burn. Happy about that improvement.
BONUS MOVE! I mentioned before that I wanted to get some Pull Up strength back, so I did an set of Parallel Grip Pull Ups. Fine until 5 reps, then I started to bug out. So, I took a little big longer between rounds, and I hammered out the last sets. The last set was just brutal. But no breaks. Good set.
Went right into Abs and each move brought on its own special burn. I'm getting better at this routine though. I think I'll go harder from next week.
Splits and Flow were as planned. Pushed hard and moved smooth.
In the end, I torched a nice 780+kcals. Shorter resistance today, but great burn. Good pump as well.
Monday, December 5, 2016
12-05-16 HY: Pickleball + Splits + TCF.
12-05-16 HY: Pickleball + Splits + TCF.
Pickleball Day!!!
It used to be tennis day but we're having so much fun with Pickleball I think we may just stick with Pickleball for a while. But I'm still a lover of tennis. But now, I'll be playing more with my wife than my colleague. So I get both!
Today marks about the 6th time we've played and it was a first. A couple times ago, I lost for the first time 1-3. And every other time, I've always lost one game. But this is the first time for me to sweep all the games in a session. I started off ON FIRE!!! Shots made were incredible. Actually, both of us were making some awesome shots, but in that first game, I was stringing more of them together in a row. It was peddle to the metal time, no let up. I took the game 15-1. Second game, I was clearly winded. I went down like 1-7 then 3-11. Then started my slow comeback. I eventually tied it up at 13, then let it go a bit. But finally took that nail-biter 16-14. The next game I got a little wind back and took it 15-9. The final game, took 20 minutes. It was a really intense battle with a ton of serve changes and lead changes. But in the end, the day was mine. I took the final game 15-13. I really wish I could video some of these points, because they were highlight reel material. Just for posterity sake. But the mental replay will have to be enough. But we both had a great time. On thing that was different was I was wearing spandx long pants. They held everything in place, and I think that contributed to my smoother and somewhat faster movement. I didn't have to deal with all that jiggle. LOL!!!
Splits and Flow came in the evening. I didn't procrastinate like usual, I got it done before dinner. So I can get to bed early tonight. My glutes are really already sore from the Pickleball and probably the lower body work yesterday. But I am feeling it now. I tried to push it tonight, but the soreness sort of prevented a full push at the beginning, But once I warmed up and stretched out, I was able to push low. Making slow progress. The Flow was also right on.
In the end, of only the Pickleball, I torched a sweet 1119kcals. Great burn today.
Pickleball Day!!!
It used to be tennis day but we're having so much fun with Pickleball I think we may just stick with Pickleball for a while. But I'm still a lover of tennis. But now, I'll be playing more with my wife than my colleague. So I get both!
Today marks about the 6th time we've played and it was a first. A couple times ago, I lost for the first time 1-3. And every other time, I've always lost one game. But this is the first time for me to sweep all the games in a session. I started off ON FIRE!!! Shots made were incredible. Actually, both of us were making some awesome shots, but in that first game, I was stringing more of them together in a row. It was peddle to the metal time, no let up. I took the game 15-1. Second game, I was clearly winded. I went down like 1-7 then 3-11. Then started my slow comeback. I eventually tied it up at 13, then let it go a bit. But finally took that nail-biter 16-14. The next game I got a little wind back and took it 15-9. The final game, took 20 minutes. It was a really intense battle with a ton of serve changes and lead changes. But in the end, the day was mine. I took the final game 15-13. I really wish I could video some of these points, because they were highlight reel material. Just for posterity sake. But the mental replay will have to be enough. But we both had a great time. On thing that was different was I was wearing spandx long pants. They held everything in place, and I think that contributed to my smoother and somewhat faster movement. I didn't have to deal with all that jiggle. LOL!!!
Splits and Flow came in the evening. I didn't procrastinate like usual, I got it done before dinner. So I can get to bed early tonight. My glutes are really already sore from the Pickleball and probably the lower body work yesterday. But I am feeling it now. I tried to push it tonight, but the soreness sort of prevented a full push at the beginning, But once I warmed up and stretched out, I was able to push low. Making slow progress. The Flow was also right on.
In the end, of only the Pickleball, I torched a sweet 1119kcals. Great burn today.
Sunday, December 4, 2016
12-04-16 HY: Body Beast - Beast: Total Body + Abs + Splits + TCF.
12-04-16 HY: Body Beast - Beast: Total Body + Abs + Splits + TCF.
Today was a lazy day. Cloudy and rainy, just didn't feel like doing anything. So my wife and I binge watched FRIENDS. It was fun laughing together. We were thinking to go and play tennis, but as we were calling for reservations, it started raining again, so we canceled that plan. So, I got to start a regular week with a regular workout. I'm going to be mixing up a lot of different resistance workouts this month just to get me to the new year so I'm going to have fun with it. But for at least a couple weeks, I'm going to do the last couple routines of Body Beast and finish it out.
It's been a few months since I did Total Body, so I was excited to get to it. Again, looking at the worksheet, I assumed it was going to be a relatively easy routine, but right from the get go, I was breathing hard, groaning loud, and sweating tons. Every set all the way through is 15 reps, so I had to be careful to pick the right weights. The first Circuit Set was Pull Ups, Push Ups, Squats, and Crunches. Mainly body weight stuff, but extremely intense. The first circuit was fine, just warming up, but I almost hit failure on the pull ups, took a quick breath on the last rep. Everything else was fine. I was a little iffy on the Squats, so I didn't go heavy on the weights. I went with 7.5kgs on both sets. Next time, I'll definitely go heavier on the second set.
The second Circuit Set was Incline Press (14.5/17kgs), Bent-Over Row (14.5/17kgs), Reverse Alternating Lunge (7.5/12kgs), Plank Twist-Twist. I wanted to start off easy with these weighted moves to sort of test the waters. I think I'll be able to go heavier next time. The one big change I did was on the Bent-Over Rows. I am still a little gimpy on my back so the leaning over with weights in my hands still makes me nervous, so I went single arm instead of double arm. Everything else went well. The weird thing is that in between the two circuits, my glutes started to feel like they were cramping up. So I sat on my Swiss Ball and sort of rolled them out. I was glad that the next circuit had some sitting moves in it.
The third Circuit Set was 1, 1, 2 Military Press (7.5/12kgs), Post Delt Raise (4/5kgs), Stiff Leg Dead Lift ( 7.5/12kgs), Russian Twist (4/12kgs). The first move's weights seemed a little light, but my shoulders were on FIRE come rep number 13 and on. But I finished with no breaks. The second set was a different story. I kind of knew I wouldn't be able to finish 15 reps with no break, so I went as many as I could then pushed for one more. I ended up doing a 10/5 split to get the 15reps. The next move was fine all around, both sets. So I may want to go heavier a bit next time. I was a little nervous about this move as well. Which is why I started off with a light weight. I felt confident for the second set, so I went up a lot, but still under my former MAX. The Final move, I also started with a light weight, then packed it on for the second set. I also put my legs up for both sets. INTENSE!!!
The final Circuit Set was Biceps Curl up Hammer Down (7.5/12kgs), Triceps Extension-Kickback (7.5/12kgs), Calf Raise-Weight at Shoulders (12/14.5kgs), Side Forearm Plank Raise. The curls were brutal, even on the lighter weight. I was VERY conscious of the burn, especially in my right bicep. I went up a lot for the next set, and I was full expecting to do a 10-5 splits as well, but when I got to get, I felt I still had more gas, so I finished out the 15 with no breaks, but a ton of BURN!!! Same with the second move. Really felt the burn on the heavy weights as well as the lighter weight. Calf Raises are no problem, so I need to up the weight to give me a challenge or at least increase the reps. On the final move, I was feeling the burn in the closing reps. A real deep burn. I felt really good with this routine. Awesome burn and pump.
I moved right into abs with Segi and burned out my abs as well. Total Body had a few ab moves so I was feeling warmed up so I went for it. Got a deep burn, along with some moaning and groaning. Just what I ordered.
I tried to bear the pain and push harder and lower on the splits. I think I got a little lower, but still a ways to go before my goal. Flow was flowing.
In the end, I torched a good 1119kcals. Great way to start of my week. Normal week until I get to Friday.
Today was a lazy day. Cloudy and rainy, just didn't feel like doing anything. So my wife and I binge watched FRIENDS. It was fun laughing together. We were thinking to go and play tennis, but as we were calling for reservations, it started raining again, so we canceled that plan. So, I got to start a regular week with a regular workout. I'm going to be mixing up a lot of different resistance workouts this month just to get me to the new year so I'm going to have fun with it. But for at least a couple weeks, I'm going to do the last couple routines of Body Beast and finish it out.
It's been a few months since I did Total Body, so I was excited to get to it. Again, looking at the worksheet, I assumed it was going to be a relatively easy routine, but right from the get go, I was breathing hard, groaning loud, and sweating tons. Every set all the way through is 15 reps, so I had to be careful to pick the right weights. The first Circuit Set was Pull Ups, Push Ups, Squats, and Crunches. Mainly body weight stuff, but extremely intense. The first circuit was fine, just warming up, but I almost hit failure on the pull ups, took a quick breath on the last rep. Everything else was fine. I was a little iffy on the Squats, so I didn't go heavy on the weights. I went with 7.5kgs on both sets. Next time, I'll definitely go heavier on the second set.
The second Circuit Set was Incline Press (14.5/17kgs), Bent-Over Row (14.5/17kgs), Reverse Alternating Lunge (7.5/12kgs), Plank Twist-Twist. I wanted to start off easy with these weighted moves to sort of test the waters. I think I'll be able to go heavier next time. The one big change I did was on the Bent-Over Rows. I am still a little gimpy on my back so the leaning over with weights in my hands still makes me nervous, so I went single arm instead of double arm. Everything else went well. The weird thing is that in between the two circuits, my glutes started to feel like they were cramping up. So I sat on my Swiss Ball and sort of rolled them out. I was glad that the next circuit had some sitting moves in it.
The third Circuit Set was 1, 1, 2 Military Press (7.5/12kgs), Post Delt Raise (4/5kgs), Stiff Leg Dead Lift ( 7.5/12kgs), Russian Twist (4/12kgs). The first move's weights seemed a little light, but my shoulders were on FIRE come rep number 13 and on. But I finished with no breaks. The second set was a different story. I kind of knew I wouldn't be able to finish 15 reps with no break, so I went as many as I could then pushed for one more. I ended up doing a 10/5 split to get the 15reps. The next move was fine all around, both sets. So I may want to go heavier a bit next time. I was a little nervous about this move as well. Which is why I started off with a light weight. I felt confident for the second set, so I went up a lot, but still under my former MAX. The Final move, I also started with a light weight, then packed it on for the second set. I also put my legs up for both sets. INTENSE!!!
The final Circuit Set was Biceps Curl up Hammer Down (7.5/12kgs), Triceps Extension-Kickback (7.5/12kgs), Calf Raise-Weight at Shoulders (12/14.5kgs), Side Forearm Plank Raise. The curls were brutal, even on the lighter weight. I was VERY conscious of the burn, especially in my right bicep. I went up a lot for the next set, and I was full expecting to do a 10-5 splits as well, but when I got to get, I felt I still had more gas, so I finished out the 15 with no breaks, but a ton of BURN!!! Same with the second move. Really felt the burn on the heavy weights as well as the lighter weight. Calf Raises are no problem, so I need to up the weight to give me a challenge or at least increase the reps. On the final move, I was feeling the burn in the closing reps. A real deep burn. I felt really good with this routine. Awesome burn and pump.
I moved right into abs with Segi and burned out my abs as well. Total Body had a few ab moves so I was feeling warmed up so I went for it. Got a deep burn, along with some moaning and groaning. Just what I ordered.
I tried to bear the pain and push harder and lower on the splits. I think I got a little lower, but still a ways to go before my goal. Flow was flowing.
In the end, I torched a good 1119kcals. Great way to start of my week. Normal week until I get to Friday.
12-03-16 HY: Splits + TCF.
12-03-16 HY: Splits + TCF.
Last time for a few weeks that I'll have to do this. From next week, I'll have to do a full workout on Saturday nights because I have class in the morning. But today was good. I didn't put it off as late as I usually do. So I got it done earlier. I need to really push to get past my present plateau. Today was a good start. Rolling on my hamstrings to stretch it out more evenly. Still not getting a good range of motion on my hip flexors. Flow as the flow. Clean and smooth.
Last time for a few weeks that I'll have to do this. From next week, I'll have to do a full workout on Saturday nights because I have class in the morning. But today was good. I didn't put it off as late as I usually do. So I got it done earlier. I need to really push to get past my present plateau. Today was a good start. Rolling on my hamstrings to stretch it out more evenly. Still not getting a good range of motion on my hip flexors. Flow as the flow. Clean and smooth.
Friday, December 2, 2016
12-02-16 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit.
12-02-16 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit.
Taking advantage of the last time this year I'll have Friday mornings off to workout. Next week it is my turn to take the first period class until winter break which starts on the 23rd which is the day I leave for Tokyo so no formal workout that day either.
I started Week 8 of my Combat schedule so I'm looking forward to getting it done soon. I've said it before, but this is probably my favorite routine and today proved that to be right. I went with the 1kg hand weights and boy did I feel it, especially on the hooks. I felt a little sluggish all the way through today's routine for some reason. I just kept falling behind in the speed of their pace, so I had to go a little past their ending to get the reps in. By the time I got to the Track where we do the Brazilian style, I was feeling it and I was breathing hard. Then, I needed to take an extra breather between tracks and between sides and circuits. I was sweating like crazy even in the cold room. I can't imagine how much sweat would be splattered around the room if this were summer. My favorite Muay Thai Track was AWESOME! I was feeling a bit bushed, but once those flying knees came out, I hit my second wind and was going for it. Oh, I also loved that jumping low side kick in the Tae Kwon Do Track. Those tracks really got my heart pumping. But it was a little much in that after the workout, I checked my HRM and I topped out at 216BPM. I little high I would say. But the routine was great.
I had some extra time, so I went ahead and did some Bonus Abs and went back to Chalene to finish out the week. Stuck with the 2kg dumbbells so the burn was on. It was burn city, I must say. Great way to end my week. No time for splits, so that will happen on Saturday night.
In the end, I torched 850+kcals in my week ending workout. Way to close out the week.
Happy Weekend, Everyone!
Taking advantage of the last time this year I'll have Friday mornings off to workout. Next week it is my turn to take the first period class until winter break which starts on the 23rd which is the day I leave for Tokyo so no formal workout that day either.
I started Week 8 of my Combat schedule so I'm looking forward to getting it done soon. I've said it before, but this is probably my favorite routine and today proved that to be right. I went with the 1kg hand weights and boy did I feel it, especially on the hooks. I felt a little sluggish all the way through today's routine for some reason. I just kept falling behind in the speed of their pace, so I had to go a little past their ending to get the reps in. By the time I got to the Track where we do the Brazilian style, I was feeling it and I was breathing hard. Then, I needed to take an extra breather between tracks and between sides and circuits. I was sweating like crazy even in the cold room. I can't imagine how much sweat would be splattered around the room if this were summer. My favorite Muay Thai Track was AWESOME! I was feeling a bit bushed, but once those flying knees came out, I hit my second wind and was going for it. Oh, I also loved that jumping low side kick in the Tae Kwon Do Track. Those tracks really got my heart pumping. But it was a little much in that after the workout, I checked my HRM and I topped out at 216BPM. I little high I would say. But the routine was great.
I had some extra time, so I went ahead and did some Bonus Abs and went back to Chalene to finish out the week. Stuck with the 2kg dumbbells so the burn was on. It was burn city, I must say. Great way to end my week. No time for splits, so that will happen on Saturday night.
In the end, I torched 850+kcals in my week ending workout. Way to close out the week.
Happy Weekend, Everyone!
12-01-16 HY: Body Beast - Beast: Lucky 7 + Beast Abs + Splits + TCF.
12-01-16 HY: Body Beast - Beast: Lucky 7 + Beast Abs + Splits + TCF.
I was wondering if I should do Combat or Body Beast today and the other tomorrow. Eventually Body Beast won out because I figured it would be better to have two days off from resistance.
When I looked at the worksheet for Luck 7, it is on 2 pages, but the actual routine is only about 23 minutes long. So I was thinking it would be a breeze. The last time I did this routine was back in March, so I just thought, "knock out a quick resistance routine and I'm done". Again, Famous Last Words. Each of the 7 moves is an extremely intense Combo move.
After the first move, EZ Push-Up + Clean + Squat, I was dying. My arms were already starting to jellify. This routine is deceptively intense. The first 4-5 sets are really easy, then the 6th set is like hitting a wall. I just barely eeked out that 7th set of 7reps.
Move 2, Dead Lift + Bent-Over Row. Oh, for all but one move, I used 7.5kg dumbbells. Easy at first, but virtual death on the last two sets. The Bent over row was the only move that was comparatively easy in the 6th set, but the 7th was brutal.
Move 3, Skull Crusher + Press + Crunch. This move just wasted my triceps. Oh Man, my Tris were on fire at the end, and I almost hit failure on the Press. The Crunch was not too bad. I did a little modification on this move. Instead of doing it on the floor like Segi does, I did it on a Balance Ball. I wanted that extra range of motion on the moves all around.
Move 4, Curl + Military Press + EZ Squat. Biceps, Shoulders and legs. This one is full body, and it stayed with the program. Killed me on the last two sets. I needed a little body English to get the weights up on the Curls, and a little leg push on the Press. BURNING!!!
Move 5, Delt Raise + Reverse Lunge. This is the move that I went down to 4kgs on.I was happy about one thing, in March, I wrote "Limit" meaning I couldn't finish, I hit my limit. But today, I was good. I was able to do all the reps and sets with only a little trouble on the last set. I think I can go up in weight a bit next time.
Move 6, Lat Oblique Twist. That is the name on the worksheet, but there is also a side lunge with this move, not just a twist. Segi started out this move as a double move, but after set 3, he changed it to a single move and did a static hold at the end of the twist for the rep count. I didn't realize that until too late, so I ended up doing a full double move. That means, Twisting to the left and right is one rep. I did it slowly and was able to activate my core, which really started to burn.
Move 7, Upright Row + Calf Raise. The Calf Raise is the only move that was easy all the way through. I almost couldn't hold the upright row up in the later sets. I also had to rest the dumbbells on my pecs for the last few reps while doing the calf raises. Brutal BRUTAL!!!
I ended up adding only about 8 minutes to the regular routine so I was again, happy about that. No time wasted.
I went right to the next routine for my abs, and stuck with Segi. The time is about the same, but the dynamic is totally different than the ChaLEAN Extreme's Extreme Core Circuit. Slow reps, and burning out on the 20th rep. This was a good variation for my abs/core today. Really worked them out and hard today.
The Splits and Flow came in the evening again. Again added some time to the mix to push a little harder in working towards my goal. Flow was on point.
Here is my November schedule. You will notice the white week with no workout. That was the week I took off due to my back injury. It is weird to see a whole week white like that. I can't even remember the last time I took more than 2 days in a row off from working out. Safety first, and be smart about my workouts is something I have to keep in the front of my mind always.
I'm ready for December!! I think I got a good start.
In the end, I torched over 730kcals. It was a good burn to start off my day.
I was wondering if I should do Combat or Body Beast today and the other tomorrow. Eventually Body Beast won out because I figured it would be better to have two days off from resistance.
When I looked at the worksheet for Luck 7, it is on 2 pages, but the actual routine is only about 23 minutes long. So I was thinking it would be a breeze. The last time I did this routine was back in March, so I just thought, "knock out a quick resistance routine and I'm done". Again, Famous Last Words. Each of the 7 moves is an extremely intense Combo move.
After the first move, EZ Push-Up + Clean + Squat, I was dying. My arms were already starting to jellify. This routine is deceptively intense. The first 4-5 sets are really easy, then the 6th set is like hitting a wall. I just barely eeked out that 7th set of 7reps.
Move 2, Dead Lift + Bent-Over Row. Oh, for all but one move, I used 7.5kg dumbbells. Easy at first, but virtual death on the last two sets. The Bent over row was the only move that was comparatively easy in the 6th set, but the 7th was brutal.
Move 3, Skull Crusher + Press + Crunch. This move just wasted my triceps. Oh Man, my Tris were on fire at the end, and I almost hit failure on the Press. The Crunch was not too bad. I did a little modification on this move. Instead of doing it on the floor like Segi does, I did it on a Balance Ball. I wanted that extra range of motion on the moves all around.
Move 4, Curl + Military Press + EZ Squat. Biceps, Shoulders and legs. This one is full body, and it stayed with the program. Killed me on the last two sets. I needed a little body English to get the weights up on the Curls, and a little leg push on the Press. BURNING!!!
Move 5, Delt Raise + Reverse Lunge. This is the move that I went down to 4kgs on.I was happy about one thing, in March, I wrote "Limit" meaning I couldn't finish, I hit my limit. But today, I was good. I was able to do all the reps and sets with only a little trouble on the last set. I think I can go up in weight a bit next time.
Move 6, Lat Oblique Twist. That is the name on the worksheet, but there is also a side lunge with this move, not just a twist. Segi started out this move as a double move, but after set 3, he changed it to a single move and did a static hold at the end of the twist for the rep count. I didn't realize that until too late, so I ended up doing a full double move. That means, Twisting to the left and right is one rep. I did it slowly and was able to activate my core, which really started to burn.
Move 7, Upright Row + Calf Raise. The Calf Raise is the only move that was easy all the way through. I almost couldn't hold the upright row up in the later sets. I also had to rest the dumbbells on my pecs for the last few reps while doing the calf raises. Brutal BRUTAL!!!
I ended up adding only about 8 minutes to the regular routine so I was again, happy about that. No time wasted.
I went right to the next routine for my abs, and stuck with Segi. The time is about the same, but the dynamic is totally different than the ChaLEAN Extreme's Extreme Core Circuit. Slow reps, and burning out on the 20th rep. This was a good variation for my abs/core today. Really worked them out and hard today.
The Splits and Flow came in the evening again. Again added some time to the mix to push a little harder in working towards my goal. Flow was on point.
Here is my November schedule. You will notice the white week with no workout. That was the week I took off due to my back injury. It is weird to see a whole week white like that. I can't even remember the last time I took more than 2 days in a row off from working out. Safety first, and be smart about my workouts is something I have to keep in the front of my mind always.
I'm ready for December!! I think I got a good start.
In the end, I torched over 730kcals. It was a good burn to start off my day.
11-30-16 HY: P90X2 - X2 Mobility & Recovery + Splits + TCF.
11-30-16 HY: P90X2 - X2 Mobility & Recovery + Splits + TCF.
Ahhh, Mid-Week Recovery. It has been a few weeks since I've needed a MWR but this week is back to normal so I went with it.
I was thinking to double the Foam Rolling, but as I was doing it, I realized that not all my areas needed the same amount of rolling. My right calf had a hot spot at almost every spot along the back of my calf, but the muscle on the outside of the shin muscle was relatively hot spot free. My hamstrings had almost no HS but the IT Band had some issues near the knee and near the glute. My left calf had much fewer HS's but the Shin area needed some extra time on the roller. Upper body, Left Triceps and shoulder had much bigger issues than the right, so I took some extra time rolling that side out. I had to take a quick break between rolling out my right side and left side to move my car, and as I was going outside, I felt extremely loose on my right side, and stiff on my left. I had never had the sensation before, but it was really... ODD! I was like a weird version of being unbalanced. But at the end, I felt a lot better. I need to take more time to roll out more regularly, not just on my MWR days.
Splits and Flow came in the evening after work. Had a good session, and added some time. I pushed on the Kosak and the hip flexors more, so I think I'm making progress. Time to speed things up.
In the end, a modest 286kcal burned. But the feeling was AWESOME!!!
Ahhh, Mid-Week Recovery. It has been a few weeks since I've needed a MWR but this week is back to normal so I went with it.
I was thinking to double the Foam Rolling, but as I was doing it, I realized that not all my areas needed the same amount of rolling. My right calf had a hot spot at almost every spot along the back of my calf, but the muscle on the outside of the shin muscle was relatively hot spot free. My hamstrings had almost no HS but the IT Band had some issues near the knee and near the glute. My left calf had much fewer HS's but the Shin area needed some extra time on the roller. Upper body, Left Triceps and shoulder had much bigger issues than the right, so I took some extra time rolling that side out. I had to take a quick break between rolling out my right side and left side to move my car, and as I was going outside, I felt extremely loose on my right side, and stiff on my left. I had never had the sensation before, but it was really... ODD! I was like a weird version of being unbalanced. But at the end, I felt a lot better. I need to take more time to roll out more regularly, not just on my MWR days.
Splits and Flow came in the evening after work. Had a good session, and added some time. I pushed on the Kosak and the hip flexors more, so I think I'm making progress. Time to speed things up.
In the end, a modest 286kcal burned. But the feeling was AWESOME!!!
Wednesday, November 30, 2016
11-29-16 HY: Body Beast - Bulk: Shoulders + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
11-29-16 HY: Body Beast - Bulk: Shoulders + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
Another regular Tuesday, meetings and all. So, after some extremely mind-numbing meetings, I was so ready for today's workout. Shoulders is the last routine of the Bulk Phase, so I am going to move on to the Beast Phase on my next workout and Beast out until 2017! I'm planning to BLOW OUT 2017 with my newest program. More on that in the future. But today, was a good one. Today's routine also completes this worksheet, so I'm very happy about that.
I did some small changes here and there to the weights, so here is a little round up of what I changed. The beginning Super Set, I lowered the light Lateral Raise to 3kgs, kept the middle weight at 5kgs and upped the heavy weight to 7.5kgs. Here too, I wanted to make the weight jumps higher. The second move, the Arnold Press, I lower the light weight to 7.5kgs, kept the middle weight at 12kgs, but upped the Drop Set to 17kgs & 14.5kgs. I almost failed with the both weights with only 8reps. But I was happy to get back to 17kgs on shoulder presses. The next Progressive Set of Upright Rows, I lowered the light weight to 7.5kgs, but kept all the other weights the same as the previous time. By this time my shoulders were ON FIRE!!! I was really feeling the big pump again. The next Super Set, Alt. Front Raise and the Plate-Twist-Twist, I lowered the light weight, but kept the next two sets the same as before. But on the Plank move, I upped the weight to 10kgs from 7.25kgs. That was huge for me. I could really feel the tension, but I nailed it! The Burn just kept on giving. For the next Progressive Set, the Reverse Fly, I went way down in weight, with 4-5-6.25kgs. Previously, I used a 5-6.25-7.5kg progression, but my form, especially on the mid and heavy weights just fell apart. So I gave myself a chance, today, to clean up my form. I always wanted to keep my arms as straight as they could get, but I kept bending them like crazy, and the move ended up being a row of sorts. No More! I wanted to keep the range of motion wide. So I went with weights on which I could keep my arms straight and form perfect, or at least as perfect as I. NAILED IT!!! But my back shoulders were burning up like crazy. The final Super Set of Superman Stretch and Plank Twist-Twist. Everything was fine, but I upped my reps on the last move. Up from 40reps to 45reps. I was so winded after that craziness!
Again, stuck with Chalene and got another great core burn. YEAH!
Splits and Flow also were just on.
In the end, I torched a nit 800+kcals. I can still feel the pump on my shoulders just hours after the workout ended. Great workout and good sweat!
Another regular Tuesday, meetings and all. So, after some extremely mind-numbing meetings, I was so ready for today's workout. Shoulders is the last routine of the Bulk Phase, so I am going to move on to the Beast Phase on my next workout and Beast out until 2017! I'm planning to BLOW OUT 2017 with my newest program. More on that in the future. But today, was a good one. Today's routine also completes this worksheet, so I'm very happy about that.
I did some small changes here and there to the weights, so here is a little round up of what I changed. The beginning Super Set, I lowered the light Lateral Raise to 3kgs, kept the middle weight at 5kgs and upped the heavy weight to 7.5kgs. Here too, I wanted to make the weight jumps higher. The second move, the Arnold Press, I lower the light weight to 7.5kgs, kept the middle weight at 12kgs, but upped the Drop Set to 17kgs & 14.5kgs. I almost failed with the both weights with only 8reps. But I was happy to get back to 17kgs on shoulder presses. The next Progressive Set of Upright Rows, I lowered the light weight to 7.5kgs, but kept all the other weights the same as the previous time. By this time my shoulders were ON FIRE!!! I was really feeling the big pump again. The next Super Set, Alt. Front Raise and the Plate-Twist-Twist, I lowered the light weight, but kept the next two sets the same as before. But on the Plank move, I upped the weight to 10kgs from 7.25kgs. That was huge for me. I could really feel the tension, but I nailed it! The Burn just kept on giving. For the next Progressive Set, the Reverse Fly, I went way down in weight, with 4-5-6.25kgs. Previously, I used a 5-6.25-7.5kg progression, but my form, especially on the mid and heavy weights just fell apart. So I gave myself a chance, today, to clean up my form. I always wanted to keep my arms as straight as they could get, but I kept bending them like crazy, and the move ended up being a row of sorts. No More! I wanted to keep the range of motion wide. So I went with weights on which I could keep my arms straight and form perfect, or at least as perfect as I. NAILED IT!!! But my back shoulders were burning up like crazy. The final Super Set of Superman Stretch and Plank Twist-Twist. Everything was fine, but I upped my reps on the last move. Up from 40reps to 45reps. I was so winded after that craziness!
Again, stuck with Chalene and got another great core burn. YEAH!
Splits and Flow also were just on.
In the end, I torched a nit 800+kcals. I can still feel the pump on my shoulders just hours after the workout ended. Great workout and good sweat!
Tuesday, November 29, 2016
11-28-16 HY: Pickleball + Splits + TCF.
11-28-16 HY: Pickleball + Splits + TCF.
Back, and with a vengeance!
Last week, for the first time, I reported the loss of 1-3. I wasn't happy, but I accepted that result as a challenge for the next week. THIS WEEK! This week, I made it a point to get to bed earlier to get a good sleep the night before, and I requested a high protein breakfast to charge me up. This was also the first time for us to play in the the morning. Until now, we were playing in the afternoon, but since I have no class anymore, we moved our session to the morning.
I came out ROARING!!! The first two games I was unstoppable! Shot making, moving, stretching for shots. I was so fun. But I paid the price for my lightning start. By the end of the second game, my legs were burning. In Pickleball, changing directions quickly is extremely important as is stretching for shots. I do a huge number of lunges and squats during every point. I was really feeling it. I took the first to games allowing only 4 and 5 points to my 15 respectively. But I lost the third game, taking only 9 points. I was considerably slower, and wasn't recovering as quickly and my movement was too slow. I tried to pick it up in the final game and it was a battle. The longest game of the day. Lots of good shots. I started to get a second wind, but that didn't help much with my burning legs. I eventually took the game 17-15. So much fun!
I did my splits and flow in the evening and the first round was painful, but I got loose quickly and got low in the second round. Everything worked out very nicely.
In the end, I torched 1100+kcals. Awesome BURN!!!
Back, and with a vengeance!
Last week, for the first time, I reported the loss of 1-3. I wasn't happy, but I accepted that result as a challenge for the next week. THIS WEEK! This week, I made it a point to get to bed earlier to get a good sleep the night before, and I requested a high protein breakfast to charge me up. This was also the first time for us to play in the the morning. Until now, we were playing in the afternoon, but since I have no class anymore, we moved our session to the morning.
I came out ROARING!!! The first two games I was unstoppable! Shot making, moving, stretching for shots. I was so fun. But I paid the price for my lightning start. By the end of the second game, my legs were burning. In Pickleball, changing directions quickly is extremely important as is stretching for shots. I do a huge number of lunges and squats during every point. I was really feeling it. I took the first to games allowing only 4 and 5 points to my 15 respectively. But I lost the third game, taking only 9 points. I was considerably slower, and wasn't recovering as quickly and my movement was too slow. I tried to pick it up in the final game and it was a battle. The longest game of the day. Lots of good shots. I started to get a second wind, but that didn't help much with my burning legs. I eventually took the game 17-15. So much fun!
I did my splits and flow in the evening and the first round was painful, but I got loose quickly and got low in the second round. Everything worked out very nicely.
In the end, I torched 1100+kcals. Awesome BURN!!!
11-27-16 HY: Body Beast - Bulk: Arms + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
11-27-16 HY: Body Beast - Bulk: Arms + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
Average Sunday, going out to do a few errands, eating out with my wife at an Udon place and coming back to relax a bit before getting into my workout.
Arms is probably one of my favorite routine in this program. I love the pump I get. I have done this routine a few more times than some of the other routines so the workout sheet is a little full. So today, in order to stay with the other worksheets, I used a red pen to write in my weights and stuff. I was feeling good so I upped my weights a bit by about 1.25kgs. But not for all the weights. The first Progressive Set, I upped the weights by that amount, and I was burning. I am learning that the bigger the jump in weights is, the more of a burn I can get. But not only burn, but also pump. I upped the next Single set by a lot. I think my Triceps are comparatively stronger than my biceps. The Force Set just totally burned me out. Since I upped the weights on the previous biceps move, I went down to 10kgs for this set. And I sooo got a great burn and pump. The next Single Set for Triceps I stuck with the light and medium weights, but I upped the Drop Set. Then, the Progressive Set on the Hammer Curls, same weights, but incredible pump and burn. It was Beautifully Brutal! At the end of this move, I tried to hold my arms up at a 90 degree angle and I got them up, but when I tried to hold them up, they slowly went down like they were on a hydraulic lift or something. Just sank down involuntarily. That was the first time for that to happen! The next Progressive Set with the Kick Backs, what can I say, just so brutal on my triceps. Totally burned them out. For the final Single Set, I did the same thing on the Weighted Crunches, 12kgs behind the head first for 30reps, then on the chest for 30reps. Great routine and awesome pump and burn. Arms were like ROCKS!!! But I could barely lift them up afterwards.
I am sticking with this routine for my abs a bit because of my back so today, I kept the 2kgs and went for good form and keeping my elbows out. Huge difference in the intensity. I'm moaning in pain every go now. This has swiftly become one of my favorites for abs.
The splits and Flow were right on!
In the end, I torched 800+kcals. It was a good day.
Average Sunday, going out to do a few errands, eating out with my wife at an Udon place and coming back to relax a bit before getting into my workout.
Arms is probably one of my favorite routine in this program. I love the pump I get. I have done this routine a few more times than some of the other routines so the workout sheet is a little full. So today, in order to stay with the other worksheets, I used a red pen to write in my weights and stuff. I was feeling good so I upped my weights a bit by about 1.25kgs. But not for all the weights. The first Progressive Set, I upped the weights by that amount, and I was burning. I am learning that the bigger the jump in weights is, the more of a burn I can get. But not only burn, but also pump. I upped the next Single set by a lot. I think my Triceps are comparatively stronger than my biceps. The Force Set just totally burned me out. Since I upped the weights on the previous biceps move, I went down to 10kgs for this set. And I sooo got a great burn and pump. The next Single Set for Triceps I stuck with the light and medium weights, but I upped the Drop Set. Then, the Progressive Set on the Hammer Curls, same weights, but incredible pump and burn. It was Beautifully Brutal! At the end of this move, I tried to hold my arms up at a 90 degree angle and I got them up, but when I tried to hold them up, they slowly went down like they were on a hydraulic lift or something. Just sank down involuntarily. That was the first time for that to happen! The next Progressive Set with the Kick Backs, what can I say, just so brutal on my triceps. Totally burned them out. For the final Single Set, I did the same thing on the Weighted Crunches, 12kgs behind the head first for 30reps, then on the chest for 30reps. Great routine and awesome pump and burn. Arms were like ROCKS!!! But I could barely lift them up afterwards.
I am sticking with this routine for my abs a bit because of my back so today, I kept the 2kgs and went for good form and keeping my elbows out. Huge difference in the intensity. I'm moaning in pain every go now. This has swiftly become one of my favorites for abs.
The splits and Flow were right on!
In the end, I torched 800+kcals. It was a good day.
11-26-16 HY: Splits + TCF.
11-26-16 HY: Splits + TCF.
Today is the make up day for my stretch circuit. I really need to up my game and push harder and probably longer from now on. I have only just over a month left to hit my goal of full splits by December 31 of this year. Taking that week off didn't help the cause, but it was out of my control.
Tonight was a good stretch. I feel better in the second round so I need to probably go longer next time.
Today is the make up day for my stretch circuit. I really need to up my game and push harder and probably longer from now on. I have only just over a month left to hit my goal of full splits by December 31 of this year. Taking that week off didn't help the cause, but it was out of my control.
Tonight was a good stretch. I feel better in the second round so I need to probably go longer next time.
Friday, November 25, 2016
11-25-16 HY: P90X3 - Cold Start + Combat HIIT 1 Power + ChaLEAN Extreme - Extreme Core Circuit.
11-25-16 HY: P90X3 - Cold Start + Combat HIIT 1 Power + ChaLEAN Extreme - Extreme Core Circuit.
Second of three Friday morning workouts. Next Friday is the last one until I have to take Friday off and workout on Saturday evening. So I'm taking advantage of the chance! I got to sleep a little late last night trying to solve a computer issue so I got up a little later than I wanted to this morning, but I knew is was a shorter routine today so I wasn't too worried.
This is the second morning of this most recent cold front from the north so I finally got my ceramic heater out and started it up to warm up my room. But I had to get my body warmed up so again, Cold Start was first, and it was SMASHINGLY successful to its purpose!!!
It has been a while since I did HIIT 1 Power so I was wondering how much I would be sweating. Boy did I ever find out. I made it through each progression , but I was so winded after each round, From the third track, I needed more recovery time because I was just so doubled over heaving for air. The Warm Up track got the sweat film on, but the weighted track got the sweat flowing. I started with a lighter weight than usual, but it was good to pace myself so I could get through each track. But on the last set of the Triple Thrust Presses, I went to the heavy weights. I was dying. I really wanted to crush the Burpee Track, so I was drinking water and trying not to burn out totally on the early tracks. The 8-12-16 rep progression is brutal. I was able to crush each individual set, but I needed some extra time between the 8 and 12, and I needed a lot of extra time between the 12 and 16. Then I was heaving after the 16 so I took an extra minute to catch my breath. I am a real stickler for doing equal reps on both sides. One thing I wish Combat would do is tell us how many reps we will be doing. On the last track, the core track, we start in high plank then go down to low plank then up again. I led with the right arm for 8 reps then switched, but they only did 12 reps, so while they went on with the mountain climbers, I finished out 4 more reps to keep both sides even. Then I rewound the DVD and Started the Mountain Climbers from the beginning. I had the same issue, even rep count, on the four sets, so I had to take a break between sets to rewind the DVD. I know now to switch sides at 6 reps so I can keep up on time. But I added time to the routine. The Spider Ups were the only set that I died in the middle, so I started from the place I stopped and finished it out. Such a brutal way to end the routine, and I was sweating like crazy.
I took a little bit of a breather before getting into core. I wanted to crush it and keep using the 2kg dumbbells so I had to push myself to do it. I was burned out on my core at the end of the first Crunch progression. Also, there was a little odd feeling happening. When I was doing the oblique crunches, the right side was fine, but I felt like my left side was sort of distended. It felt like the muscle or something was pooching out getting pinched as I crunched. It didn't hurt or anything, but it felt weird. I am so grateful for the breaks Chalene gives us during the routine. I tried to keep solid form with arms back, but I had to cheat a few times. But I got a great burn again.
I didn't have time to do the Splits/stretch so I planned to try doing it after work if I got home early enough. I got home early enough, but my daughter had brought some friends home, so I wasn't able to do my thing. So, I'll have to do it on Saturday evening.
In the end, I torched over 900kcals. Great way to close out the week!
Happy Weekend Everyone!
Second of three Friday morning workouts. Next Friday is the last one until I have to take Friday off and workout on Saturday evening. So I'm taking advantage of the chance! I got to sleep a little late last night trying to solve a computer issue so I got up a little later than I wanted to this morning, but I knew is was a shorter routine today so I wasn't too worried.
This is the second morning of this most recent cold front from the north so I finally got my ceramic heater out and started it up to warm up my room. But I had to get my body warmed up so again, Cold Start was first, and it was SMASHINGLY successful to its purpose!!!
It has been a while since I did HIIT 1 Power so I was wondering how much I would be sweating. Boy did I ever find out. I made it through each progression , but I was so winded after each round, From the third track, I needed more recovery time because I was just so doubled over heaving for air. The Warm Up track got the sweat film on, but the weighted track got the sweat flowing. I started with a lighter weight than usual, but it was good to pace myself so I could get through each track. But on the last set of the Triple Thrust Presses, I went to the heavy weights. I was dying. I really wanted to crush the Burpee Track, so I was drinking water and trying not to burn out totally on the early tracks. The 8-12-16 rep progression is brutal. I was able to crush each individual set, but I needed some extra time between the 8 and 12, and I needed a lot of extra time between the 12 and 16. Then I was heaving after the 16 so I took an extra minute to catch my breath. I am a real stickler for doing equal reps on both sides. One thing I wish Combat would do is tell us how many reps we will be doing. On the last track, the core track, we start in high plank then go down to low plank then up again. I led with the right arm for 8 reps then switched, but they only did 12 reps, so while they went on with the mountain climbers, I finished out 4 more reps to keep both sides even. Then I rewound the DVD and Started the Mountain Climbers from the beginning. I had the same issue, even rep count, on the four sets, so I had to take a break between sets to rewind the DVD. I know now to switch sides at 6 reps so I can keep up on time. But I added time to the routine. The Spider Ups were the only set that I died in the middle, so I started from the place I stopped and finished it out. Such a brutal way to end the routine, and I was sweating like crazy.
I took a little bit of a breather before getting into core. I wanted to crush it and keep using the 2kg dumbbells so I had to push myself to do it. I was burned out on my core at the end of the first Crunch progression. Also, there was a little odd feeling happening. When I was doing the oblique crunches, the right side was fine, but I felt like my left side was sort of distended. It felt like the muscle or something was pooching out getting pinched as I crunched. It didn't hurt or anything, but it felt weird. I am so grateful for the breaks Chalene gives us during the routine. I tried to keep solid form with arms back, but I had to cheat a few times. But I got a great burn again.
I didn't have time to do the Splits/stretch so I planned to try doing it after work if I got home early enough. I got home early enough, but my daughter had brought some friends home, so I wasn't able to do my thing. So, I'll have to do it on Saturday evening.
In the end, I torched over 900kcals. Great way to close out the week!
Happy Weekend Everyone!
11-24-16 HY: P90X2 - Cold Start + Body Beast - Bulk: Back + ChaLEAN Extreme - Extreme Core Circuit+ Splits + TCF.
11-24-16 HY: P90X2 - Cold Start + Body Beast - Bulk: Back + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
The first really cold morning of the season. I knew I would need a better warm up than what Segi does at the beginning of his routines, so I went with the old faithful, Cold Start. I was perfect to get my muscles warmed up and ready to go.
I was considering skipping Bulk Back because this is the routine that I was doing when I hurt my back a couple weeks ago, so I was afraid that I might hurt it again due to the cold. But eventually I decided not to decide anything on the basis of fear. So I went with it but made sure that I was keeping form and not stressing my back too much. On the first Super Set I kept the weight on the Pull Over the same as previously, but I used the strong resistance band as an assist on the pull ups. I have lost considerable Pull Up strength due to not doing pull ups more, so I want to get that back. On the next Progressive Set, Reverse Grip Row, I went single arm with this and lowered the light and medium weight while the heavy was the same. Again, bigger weight jumps. It really helped focus the flexing on my lats. The Force Set, I actually went up to 17kgs from 14.5kgs. Felt good and almost maxed out on the last set, especially on my left. The Single Set Dead Lift I changed as well starting very light and ending with the same as previous run. The bigger weight jumps seem to make the muscle activation easier and more focused. The final Super Set, Reverse Fly and Plank Rotation, that is the one solid set that remained the same all the way through.
Then I went right into Abs, I still kept the 2kg weights and I was burning out. I can't believe how great a burn I get from this routine. I can still feel the burn several hours later.
The Splits and Flow came later in the evening after my night class. Both were on point.
In the end, of the morning session, I torched 901kcals. Nice way to start my day.
The first really cold morning of the season. I knew I would need a better warm up than what Segi does at the beginning of his routines, so I went with the old faithful, Cold Start. I was perfect to get my muscles warmed up and ready to go.
I was considering skipping Bulk Back because this is the routine that I was doing when I hurt my back a couple weeks ago, so I was afraid that I might hurt it again due to the cold. But eventually I decided not to decide anything on the basis of fear. So I went with it but made sure that I was keeping form and not stressing my back too much. On the first Super Set I kept the weight on the Pull Over the same as previously, but I used the strong resistance band as an assist on the pull ups. I have lost considerable Pull Up strength due to not doing pull ups more, so I want to get that back. On the next Progressive Set, Reverse Grip Row, I went single arm with this and lowered the light and medium weight while the heavy was the same. Again, bigger weight jumps. It really helped focus the flexing on my lats. The Force Set, I actually went up to 17kgs from 14.5kgs. Felt good and almost maxed out on the last set, especially on my left. The Single Set Dead Lift I changed as well starting very light and ending with the same as previous run. The bigger weight jumps seem to make the muscle activation easier and more focused. The final Super Set, Reverse Fly and Plank Rotation, that is the one solid set that remained the same all the way through.
Then I went right into Abs, I still kept the 2kg weights and I was burning out. I can't believe how great a burn I get from this routine. I can still feel the burn several hours later.
The Splits and Flow came later in the evening after my night class. Both were on point.
In the end, of the morning session, I torched 901kcals. Nice way to start my day.
Thursday, November 24, 2016
11-23-16 HY: Combat 60 LIVE - Ultimate Warrior's Workout + Splits + TCF.
11-23-16 HY: Combat 60 LIVE - Ultimate Warrior's Workout + Splits + TCF.
Today was the Japanese Labor Day, a national so I had the day off. I pretty much lazed around most of the day until workout time. Watched some TV, edited some video, talked with my girls. It was a good day.
Today was the Live hour long routine. It was a good workout. The tracks were good. I think my favorite track it the Mauy Thai track. I had the hardest time keeping up with the combos, the descending elbow, then the triple elbow with the Cross-Jab, then the Kick. Then all those Knee thrusts. My hip flexor was screaming at the end of it. Another fun track was the Capoeira track. I forget the names of the moves, but my legs were so burning at the end of it. This was a really good routine, and despite the coolness of the room where I was, I got a good sweat on. I was thinking about doing a bonus ab routine, but my abs were still pretty sore, so I decided to let them rest and I went straight into my Splits and Flow. All in all, it was a good workout today.
In the end, I torched a good 901kcals. Nice off day today.
Today was the Japanese Labor Day, a national so I had the day off. I pretty much lazed around most of the day until workout time. Watched some TV, edited some video, talked with my girls. It was a good day.
Today was the Live hour long routine. It was a good workout. The tracks were good. I think my favorite track it the Mauy Thai track. I had the hardest time keeping up with the combos, the descending elbow, then the triple elbow with the Cross-Jab, then the Kick. Then all those Knee thrusts. My hip flexor was screaming at the end of it. Another fun track was the Capoeira track. I forget the names of the moves, but my legs were so burning at the end of it. This was a really good routine, and despite the coolness of the room where I was, I got a good sweat on. I was thinking about doing a bonus ab routine, but my abs were still pretty sore, so I decided to let them rest and I went straight into my Splits and Flow. All in all, it was a good workout today.
In the end, I torched a good 901kcals. Nice off day today.
11-22-16 HY: Body Beast - Bulk: Chest + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
11-22-16 HY: Body Beast - Bulk: Chest + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
Starting one more round of Bulk phase before I move on to the final phase, but I'm going to skip Legs and really modify Back for obvious reasons. This time around, I paid a little more attention to what the other guys were lifting and I realized that my "Light" weight was too heavy. My light weight was heavier than the two guys with Segi's light weight was, so I decided to go down on my light weight to a weight that was a little lighter than theirs. But my heavy weight was still my heavy weight. So, the first Super Set, Incline Fly last time was 7.5-8.75-10kgs, but this time it was 4-7.5-12kgs. Instead of going up only 1.25-2.5kgs, I almost doubled the weights. It really made a big difference. I was really able to focus on the Chest muscles. I worked on activating them as best I could. Then on the second move, it was 7.5-12-17-14.5kgs. I was able to go a little heavier on the heavy end and that is what I like about this new weight distribution among the sets. The force set was still set at 17kgs, but I got a really good and focused chest burn. On the Progressive Set, I did things a little differently, in that on the descending progression, I went up a little on the heavy weight. So it was 7.5-14.5-17kgs on the ascending, but 19.5-14.5-7.5kgs on the descending. And even though 7.5kgs on the light set seems really light, (it is), I was burning out on the last few reps. BURN CITY!!! The Combo Set has always been tough for me, and going down a bit on the light set did make it easier, but harder at the same time. But I really like the weight change, because I really flexed out my chest, even on the light weights. The final Multi Set, I pushed to get all the push ups done and done with good form. It was a good set. The very final move, the addition of the Band Upper Cuts, Big change. I kept the resistance bands the same a last time, but instead of a rep progression, I did all the sets at 15 reps, also with a long static hold in the up position. Just barely cramped each rep. All the other moves seem to be focusing on upper and mid pecs, but the band work I do, is really a great lower pec move. That is why I do it. Great routine today!
I wanted to up the intensity on the abs today, so I went with the 2kg weights. And the intensity went up. I got such a burn on my abs, I was almost failing and cramping. It was brutal!
Splits and Flow were as usual. Slowly getting back into the swing of things.
In the end, I torched 1000+kcals. I feel I activated my chest more today than I have in the past, so I'm looking forward to the soreness to come.
Starting one more round of Bulk phase before I move on to the final phase, but I'm going to skip Legs and really modify Back for obvious reasons. This time around, I paid a little more attention to what the other guys were lifting and I realized that my "Light" weight was too heavy. My light weight was heavier than the two guys with Segi's light weight was, so I decided to go down on my light weight to a weight that was a little lighter than theirs. But my heavy weight was still my heavy weight. So, the first Super Set, Incline Fly last time was 7.5-8.75-10kgs, but this time it was 4-7.5-12kgs. Instead of going up only 1.25-2.5kgs, I almost doubled the weights. It really made a big difference. I was really able to focus on the Chest muscles. I worked on activating them as best I could. Then on the second move, it was 7.5-12-17-14.5kgs. I was able to go a little heavier on the heavy end and that is what I like about this new weight distribution among the sets. The force set was still set at 17kgs, but I got a really good and focused chest burn. On the Progressive Set, I did things a little differently, in that on the descending progression, I went up a little on the heavy weight. So it was 7.5-14.5-17kgs on the ascending, but 19.5-14.5-7.5kgs on the descending. And even though 7.5kgs on the light set seems really light, (it is), I was burning out on the last few reps. BURN CITY!!! The Combo Set has always been tough for me, and going down a bit on the light set did make it easier, but harder at the same time. But I really like the weight change, because I really flexed out my chest, even on the light weights. The final Multi Set, I pushed to get all the push ups done and done with good form. It was a good set. The very final move, the addition of the Band Upper Cuts, Big change. I kept the resistance bands the same a last time, but instead of a rep progression, I did all the sets at 15 reps, also with a long static hold in the up position. Just barely cramped each rep. All the other moves seem to be focusing on upper and mid pecs, but the band work I do, is really a great lower pec move. That is why I do it. Great routine today!
I wanted to up the intensity on the abs today, so I went with the 2kg weights. And the intensity went up. I got such a burn on my abs, I was almost failing and cramping. It was brutal!
Splits and Flow were as usual. Slowly getting back into the swing of things.
In the end, I torched 1000+kcals. I feel I activated my chest more today than I have in the past, so I'm looking forward to the soreness to come.
Wednesday, November 23, 2016
11-21-16 HY: Pickleball + Splits + TCF.
11-21-16 HY: Pickleball + Splits + TCF.
My legs were a bit sore from the more intense tennis yesterday, but I felt good otherwise. The gym is getting cooler as well. My back is still not 100% but I'm still able to be mobile. Time for some Pickleball!
It was bound to happen. I lost to my opponent. But this was also the most intense set of games we've played thus far. The first game, I kept having to come from behind and when I took the lead, I wasn't able to sustain the momentum. I lost the first game 13-15. The second game was almost like the first, I just couldn't get anything going. There were times when we just stayed on the same score for several serve changes. It was like neither of us could get it going. But he go it going first and won the second game, 12-15. Then the third game was the most intense of the three. Many lead changes, and many great shots. But I eventually lost it, 15-17. But I had to get at least one game, which I did and in emphatic fashion, I got a good second wind and killed it. I won the last game 15-4. It was a good game and everything fell into place.
The Splits and Flow came in the evening. It felt good and I pushed hard. Lots of good pain to get low.
In the end, after only the Pickleball, I torched over 1100kcals. Fun day.
My legs were a bit sore from the more intense tennis yesterday, but I felt good otherwise. The gym is getting cooler as well. My back is still not 100% but I'm still able to be mobile. Time for some Pickleball!
It was bound to happen. I lost to my opponent. But this was also the most intense set of games we've played thus far. The first game, I kept having to come from behind and when I took the lead, I wasn't able to sustain the momentum. I lost the first game 13-15. The second game was almost like the first, I just couldn't get anything going. There were times when we just stayed on the same score for several serve changes. It was like neither of us could get it going. But he go it going first and won the second game, 12-15. Then the third game was the most intense of the three. Many lead changes, and many great shots. But I eventually lost it, 15-17. But I had to get at least one game, which I did and in emphatic fashion, I got a good second wind and killed it. I won the last game 15-4. It was a good game and everything fell into place.
The Splits and Flow came in the evening. It felt good and I pushed hard. Lots of good pain to get low.
In the end, after only the Pickleball, I torched over 1100kcals. Fun day.
Monday, November 21, 2016
11-20-16 HY: Tennis + Splits + TCF.
11-20-16 HY: Tennis + Splits + TCF.
Today was supposed to be a resistance day, but my wife wanted to play tennis, so I played tennis with my wife. I was also intending to do a regular resistance workout in the evening, but after the tennis, I decided not to, because the calorie burn with a lot higher than I had anticipated, so I felt good about the tennis being my main workout for today.
Usually, when I play with my wife, the rallies are relatively short so there is not a lot of sustained cardio. Today, however, we were having a lot of really long rallies. I did my best to get the balls back to her or close to her, but she was able to return most of the balls. And those sustained rallies are a lot of stop and go and run and pack peddle, and change directions. I still am not hitting the ball very hard, but as I gauged how my wife is progressing and getting used to the strokes and timing and distance judging, I started to hit a little harder. But definitely a good workout. I was also right after a rain. The court was dry but still had a couple big puddles around the court, not in it luckily. But the air was heavy with humidity so I got a big sweat on.
I did the Splits and Flow in the evening so tack on another 165kcals or so to that total.
In the end, I torched 900+kcals during the tennis and I was sweating.
Today was supposed to be a resistance day, but my wife wanted to play tennis, so I played tennis with my wife. I was also intending to do a regular resistance workout in the evening, but after the tennis, I decided not to, because the calorie burn with a lot higher than I had anticipated, so I felt good about the tennis being my main workout for today.
Usually, when I play with my wife, the rallies are relatively short so there is not a lot of sustained cardio. Today, however, we were having a lot of really long rallies. I did my best to get the balls back to her or close to her, but she was able to return most of the balls. And those sustained rallies are a lot of stop and go and run and pack peddle, and change directions. I still am not hitting the ball very hard, but as I gauged how my wife is progressing and getting used to the strokes and timing and distance judging, I started to hit a little harder. But definitely a good workout. I was also right after a rain. The court was dry but still had a couple big puddles around the court, not in it luckily. But the air was heavy with humidity so I got a big sweat on.
I did the Splits and Flow in the evening so tack on another 165kcals or so to that total.
In the end, I torched 900+kcals during the tennis and I was sweating.
11-19-16 HY: Splits + TCF.
11-19-16 HY: Splits + TCF.
Just a short entry today. I wasn't able to finish my whole workout on Friday, so I did the last part this evening. Just needed to keep up with my Splits training. I don't want anymore setbacks like the injury break, so definitely no more than one day off a week, possibly everyday come December. Need to push harder. Splits were good, but still taking a little too long to get to the mark and pass it. Hamstrings not releasing as early as before the off week. Still getting a nice little film of sweat going during my stretch. But not much of a calorie burn, but that's not the point of this, so I'm happy with it. Just a modest average of 165kcals during the solo stretch and Flow. Solo Stretch and Flow is when I do only the Splits and Flow independent of a regular workout. Like when I do a workout in the morning, then the Splits and Flow at night. Oh, Today's Flow was good. Clean and smooth.
Just a short entry today. I wasn't able to finish my whole workout on Friday, so I did the last part this evening. Just needed to keep up with my Splits training. I don't want anymore setbacks like the injury break, so definitely no more than one day off a week, possibly everyday come December. Need to push harder. Splits were good, but still taking a little too long to get to the mark and pass it. Hamstrings not releasing as early as before the off week. Still getting a nice little film of sweat going during my stretch. But not much of a calorie burn, but that's not the point of this, so I'm happy with it. Just a modest average of 165kcals during the solo stretch and Flow. Solo Stretch and Flow is when I do only the Splits and Flow independent of a regular workout. Like when I do a workout in the morning, then the Splits and Flow at night. Oh, Today's Flow was good. Clean and smooth.
Friday, November 18, 2016
11-18-16 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit.
11-18-16 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit.
Yes, it is Friday, but since I am off on Friday mornings for the next few weeks, I am going to take advantage of that and do a workout on Friday so I can take Saturday night off. Third day in a row for a morning shake and workout. I'm getting used to the routine. I wish it could stay this way, but I know my schedule will change... for now, I'm doing what I can.
I think this Combat routine is my favorite fighting routine. The tracks go by really fast, I get a great workout, and for the first time in a while, I didn't have any discomfort in my knee. I was wearing my full wrap brace, but I was pain free with no holding back on the moves. There are two tracks in the middle, the Muay Thai circuit and the long one after it are the best tracks. I really liked the combinations and the moves. Jumping side kick and the flying knee are awesome moves. I like to get as much air as possible and go for the move. A lot of fun!
Two days in a row for my abs, but Saturday will be an off day then back to the grind. But my abs were still sore from yesterday, but I pushed through. I felt the burn and still those upper abs on the roll back were still burning on the roll out. Awesome burn.
I didn't have time for the Splits so, I will be doing them on Saturday night, along with the Flow.
Ready for a rant: I need to burn that belly flab off. I getting frustrated that it is taking so long. I'm seeing very little results in that area. I can feel the strength coming back, but waist is not reducing. I'm doing all the conventional diet and exercise things, but nothing. I'm thinking it might be a different problem, maybe medical. I don't know. My wife expressed the same confusion to me as well. Very VERY frustrated and irritated when the feeling and thought pops into my head.
Anyway, In the end, I torched a good 700+kcals. Nice sweat to finish off the week.
Happy Weekend!!!
Yes, it is Friday, but since I am off on Friday mornings for the next few weeks, I am going to take advantage of that and do a workout on Friday so I can take Saturday night off. Third day in a row for a morning shake and workout. I'm getting used to the routine. I wish it could stay this way, but I know my schedule will change... for now, I'm doing what I can.
I think this Combat routine is my favorite fighting routine. The tracks go by really fast, I get a great workout, and for the first time in a while, I didn't have any discomfort in my knee. I was wearing my full wrap brace, but I was pain free with no holding back on the moves. There are two tracks in the middle, the Muay Thai circuit and the long one after it are the best tracks. I really liked the combinations and the moves. Jumping side kick and the flying knee are awesome moves. I like to get as much air as possible and go for the move. A lot of fun!
Two days in a row for my abs, but Saturday will be an off day then back to the grind. But my abs were still sore from yesterday, but I pushed through. I felt the burn and still those upper abs on the roll back were still burning on the roll out. Awesome burn.
I didn't have time for the Splits so, I will be doing them on Saturday night, along with the Flow.
Ready for a rant: I need to burn that belly flab off. I getting frustrated that it is taking so long. I'm seeing very little results in that area. I can feel the strength coming back, but waist is not reducing. I'm doing all the conventional diet and exercise things, but nothing. I'm thinking it might be a different problem, maybe medical. I don't know. My wife expressed the same confusion to me as well. Very VERY frustrated and irritated when the feeling and thought pops into my head.
Anyway, In the end, I torched a good 700+kcals. Nice sweat to finish off the week.
Happy Weekend!!!
11-17-16 HY: Body Beast - Bulk: Shoulders + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
11-17-16 HY: Body Beast - Bulk: Shoulders + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
I forgot to mention yesterday, Wednesday, that I realized that I usually do a mid-week recovery day on Wednesday, because I started on Monday with the more intense routines, I decided to forego the mid-week recovery day and go straight through. So regular workout all week.
Today, completes the Bulk Phase once again. I think I may stay with the Bulk phase for a few more rounds because I want to go through all of them again but with the lighter weights to improve my form and range of motion.
Shoulders today, is a nice, no-back-pressure routine so I was happy about that. There were no surprises today. Weights stayed the same as last time, but it was tough due to my break. I did everything as prescribed, not modifications or alterations to form. The only different number I put up today was on the last Super Set on the Plank Twist-Twists. This was the first time for me to hit 40reps on the first set. Previously I would hit in the high 30's, but today, I pushed it to 40reps. I was able to keep that number (40) for the second set as well. But I was heaving. So out of breath. Nice little cardio at the end. But for the shoulder moves, I really tried to activate my targeted shoulders muscles. Sometimes I couldn't even tell if my shoulders were flexing or not. But once I noticed that, I had to consciously focus on feeling the target muscle activate. I wonder if anyone else has that difficulty. Anyway, I could feel the pump in the shoulders, but even a little more in my upper arms. I thought that was a bit odd. I guess I still need to work on my form to fully activate my shoulders as opposed to the peripheral muscles.
I went for it on my Abs today. But they were really feeling sore today still, especially my upper abs. I really felt my upper abs on the move where I had to roll back, then forward while lifting one leg. The slow roll back, MAN!!! could I ever feel those upper abs. And then it migrated to other abs as well. That ball ab routine is awesome!
The Splits and Flow were later that evening after my night class, and were right on point. Flow was much better than yesterday. Balance was a lot better. Not perfect, but better. No HRM today.
In the end, I torched just under 800kcals. But the pump and burn were epic!
I forgot to mention yesterday, Wednesday, that I realized that I usually do a mid-week recovery day on Wednesday, because I started on Monday with the more intense routines, I decided to forego the mid-week recovery day and go straight through. So regular workout all week.
Today, completes the Bulk Phase once again. I think I may stay with the Bulk phase for a few more rounds because I want to go through all of them again but with the lighter weights to improve my form and range of motion.
Shoulders today, is a nice, no-back-pressure routine so I was happy about that. There were no surprises today. Weights stayed the same as last time, but it was tough due to my break. I did everything as prescribed, not modifications or alterations to form. The only different number I put up today was on the last Super Set on the Plank Twist-Twists. This was the first time for me to hit 40reps on the first set. Previously I would hit in the high 30's, but today, I pushed it to 40reps. I was able to keep that number (40) for the second set as well. But I was heaving. So out of breath. Nice little cardio at the end. But for the shoulder moves, I really tried to activate my targeted shoulders muscles. Sometimes I couldn't even tell if my shoulders were flexing or not. But once I noticed that, I had to consciously focus on feeling the target muscle activate. I wonder if anyone else has that difficulty. Anyway, I could feel the pump in the shoulders, but even a little more in my upper arms. I thought that was a bit odd. I guess I still need to work on my form to fully activate my shoulders as opposed to the peripheral muscles.
I went for it on my Abs today. But they were really feeling sore today still, especially my upper abs. I really felt my upper abs on the move where I had to roll back, then forward while lifting one leg. The slow roll back, MAN!!! could I ever feel those upper abs. And then it migrated to other abs as well. That ball ab routine is awesome!
The Splits and Flow were later that evening after my night class, and were right on point. Flow was much better than yesterday. Balance was a lot better. Not perfect, but better. No HRM today.
In the end, I torched just under 800kcals. But the pump and burn were epic!
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