1-31-16 HY: BB- Build: Chest/Tris + 0-6 Abs- P2: L9 + Splits + TCF.

1-31-16 HY: BB- Build: Chest/Tris + 0-6 Abs- P2: L9 + Splits + TCF.

This it the beginning of Block 3: BEAST! Essentially a mix of routine from the first two blocks plus 2 others which will make their appearance later in the Block. Just to refresh, I'll go ahead and put my weights down for this routine but I used the same weights I ended Block 1 with.

Single Set- Dumbbell Chest Press (12/17/25/22.5kgs). These weights felt good. First set always feels pretty good. 25kgs is the max I have on my dumbbells. I will hopefully get one more set so I can make three sets for the multi-sets and I don't have to waste time switching plates.

Super Set- Incline Dumbbell Fly (12/14.5/17kgs) and Incline Dumbbell Press (12/14.5/22/19/5kgs). This set also felt pretty good, but I started to feel the stress and strain on the heavier weights.

Giant Set- Close Grip Press & Partial Chest Fly (12/15.75/17kgs) and Decline Push-Ups (15/12/8reps). This is the set is the one that made me nervous. The first two moves coming at the end of the Chest part of this routine is brutal. But to my surprise, I actually did a lot better than I thought I would. So, I was happy with my performance. However, I wasn't able to pump out the Decline Push-Ups as fast as I was able to before, but I was steady.

Single Set- Tricep Extension (10/11.25/12.5/12kgs). The last time I did this workout, I had a notation that the Drop Set was too heavy. That made me a bit nervous. But I was able to pump them out with only a little elbow flare out on the last couple reps, maybe more than a couple on the final set. So one rank down from "Too Heavy" to just "Heavy".

Super Set- Single Arm Kickback (6.25/7.5/10/8.75kgs) and Tricep Push-Up (15/12/8reps). This is the Burnout set. This set totally burns out my Triceps. I'm able to do the Kickbacks with no big problems, although the heavy weights were very tough to get up. But all Block 1, I was not even able to start to do a push up, much less a Tricep Push-Up on my toes after the kickback, so I had to do everything on my knees. Well, today, I was able to squeeze out ONE Tricep Push-Up on my toes! But that was it. All the rest were again, on my knees. Baby Steps Progress!!!

Super Set- Dips on a Bench (50reps) and In and Outs (50reps). I made it to 40, then had to take a break and mashed out the last 10reps to finish off the 60 seconds. OUCH!!! I was feeling a HUGE BURN and a tight pump after today's routine.

I moved right into Abs. Still only Level 9, but I die every time so far. It is a brutal little routine. But it was worse today because my arms were fried, and the roll outs with rubber arms are very tough. That accounts for the several times I fell off the ball, slipped off the ball, an bounced off the ball today. But despite that, I feel I am getting a little bit more stable, but the Alternating Leg Raises were especially difficult today for some reason.

I did a lot of stretching today. Not only did I do my regular Splits training, but I added the extra stretches to help my glutes. I still feel that pull in the upper/inner hammy. A lot of Yoga moves and Tony moves. Finally the Flow was on par.

Great workout today. This is a workout that I just can't do on weekdays because of time, but I really pushed it today and took my time when necessary. Just a touch over 3 hours today. And in the end, I torched a whopping 1167kcals. I KNOW I'm going to feel this tomorrow. I already am feeling it.

1-30-16 HY: Cycling + Splits + TCF.

1-30-16 HY: Cycling + Splits + TCF.

My daughter and wife got both got a new bicycle this week. But since it was raining, they were unable to try them out. Today, my daughter wanted give them a test ride so I agreed to try the other one with her since my wife was a little tired. They are electric assist bikes so I was thinking it was going to be like riding a moped. In some ways it was, but in many other ways, it definitely wasn't. I live in a very hilly suburb so I really wanted to test how much the "assist" assisted. Although it does help quite a bit, the help is proportional to the pedaling effort exerted on the bike. So I had to do a good amount of pumping up those hill, and we went up some pretty long and steep hills. I wasn't intending to, but I got a good sweat on. We went out for over 30 minutes going all over the neighborhoods in our area. Then, after we came back we played catch with my nerf football for a good 15 minutes. It was nice to get out in nature and breathe fresh air.

In the evening after sunset, I decided to do my splits training and Flow. Mainly because I was starting to feel that weird pull in my left upper Hamstring/Lower Glute. Again, took some extra time and added some extra moves to stretch out that glute. Still don't know what the problem is. So, I'll just keep stretching and see if that does the trick.

No HRM, so just the sweat and pain to determine a good workout today. Light, but good... and satisfying!

1-29-16 HY: T25- Alpha: Cardio + 0-6 Abs- P2: L9 + Splits + TCF.

1-29-16 HY: T25- Alpha: Cardio + 0-6 Abs- P2: L9 + Splits + TCF.

I was hoping to get home from work with enough time to not have to rush during my workout, but ended up staying later than I wanted and ended up having to rush. But then, in the very end, it turns out that I didn't need to rush so I added a lot of extra stretching.

When I got home, I sort of felt like I was starting to catch something so instead of going on in Beta, I went back to the beginning and did Alpha: Cardio. Maybe I should have done Beta: Upper Focus, because Cardio was tough! I thought it would be an easy not too intense routine, but it ended up being very tough. It started off as expected, with just an easy march like move at the beginning of the run progression, but once we hit the Jacks section, I knew something was off. I started to feel a pull in my right lower inner glute, or perhaps my upper inner right hammy. But it was an odd type of feeling that somewhat limited my range of motion a bit. When the jumping got more intense, my arches really started to hurt, and by the 15:30 mark, I forget the move, the more just before the first Burn Out, I had to stop because the pain in my arches was just too much. My endurance wasn't that extended, but it was the pain. So I took about 15 seconds, rewound the DVD, then started the move over and went all the way through the Burn Out. But from that point, I was taking little breaks, especially when the jumping started. The agility move also was bringing the pain, so I had to take another break then. In all, I think I had to take about 5-6 breaks. Again, not because I was tired, but because of the pain in my lower extremities. I think I may need to stick with Alpha for a while to regain my foot and lower body strength so I can get back to doing Straight 25's.

I moved right into Abs. I usually do the one legged roll-out starting on my left leg, but today, I started on my right leg to see if my theory of, "Left leg roll outs are tougher" stand. Well, it doesn't. I guess my core was too weak to do the move and hold it on both sides. Because by the third set, my left side plank was bringing the pain. I had to take momentary breath breaks on the last two sets. But I was able to keep my balance a lot better on both sides this time around. No big fall-outs except for the last second shout out of pain on the final set. The alternating leg raises were also very tough since I'm trying to raise my chest higher now. Still a killer. I'm going to have to do this one for one more week.

Splits were good, but I have to be really careful and watch my leg placement because if I angle my leg a little too inside, my knee feels like it will collapse inward. And I definitely don't want that to happen. The Flow felt smooth and clean. Nice calm way to end the week. I added a lot of glute stretches like the Pigeon and just sat there in the pose trying to control my breathing. I got nice and low. I also did a few other stretches I learned from Tony. Felt a lot better. I also didn't feel like I was catching something post workout. Working out hard is an extremely good treatment for just catching a cold. I have averted colds several times thanks to my workouts!

In the end, I torched a nice 689kcals.

1-28-16 HY: Splits + TCF + BB- Bulk: Shoulders + 0-6 Abs- P2: L9.

1-28-16 HY: Splits + TCF + BB- Bulk: Shoulders + 0-6 Abs- P2: L9.

Kind of a backwards day today. Woke up early, had a shake and did my Splits and Flow in the morning. I know I don't have a big chunk of time in the late afternoon to do my regular full workout, so I have to split it. The splits actually felt good after the initial stretch. Doing them less than 8 hours the previous evening definitely has its benefits. The Flow was, again, right on point. No HRM.

When I got home, I only had a little time so I got changed and started right away. But I was delayed helping my son with a computer issue so that put me in even a deeper time crunch. But Shoulders is a relatively quick routine so I was okay. This is one routine that hasn't gotten any easier through the Bulk Block. The Drop Set of Arnold Presses were still too heavy, and I couldn't get them up without standing and adding a little momentum push. Upright Rows were a burn, which was good. But next time, I think I'll have to push a lot more on moves like Lateral Raises and the Reverse Fly. My weights on those moves are light. So the BEAST BLOCK will see that change. I got a huge pump and burn in my shoulders though, so it hit the target right on!

I moved right into Abs, and I must say, for the first 2 sets, I was very happy with my performance. But the Burn just got too intense on the last two sets, especially the last set and I cramped up. OH! THE PAIN!!! And I mean that in a good way.

In the end, the evening session torched a nice little 600+kcals.

1-27-16 HY: Tennis + Splits + TCF.

1-27-16 HY: Tennis + Splits + TCF.
TENNIS DAY! The one day that I always really look forward to. I wish we could play more, but that would be difficult with our schedules. So for now, once a week will have to do. As expected, the gym was an ice box. So, instinctively we both picked up our game and pushed hard from the beginning. I could already feel the difference from last week. I wasn't gasping for air or doubling over out of breath. Just adding a couple cardio workout to my weekly workout schedule really helped my endurance and stamina in my tennis game. That is not to say that I didn't get winded. The great thing is that the more endurance I had, the more I was able push it, more running for shots all around the court, that I just would have let go last week. A lot more highs than lows today. All around a good session.

I did my splits and Flow later in the evening after work. Felt a little looser today than previous days which was good. Flow was on point. No HRM though.
After 90 minutes of tennis, I torched just under 900kcals! Good days work!

1-26-16 HY: BB- Bulk: Back + 0-6 Abs- P2: L9 + Splits + TCF.

1-26-16 HY: BB- Bulk: Back + 0-6 Abs- P2: L9 + Splits + TCF.

Back to normal, no playing, workouts. Very happy because my school had another snow day so NO WORK!!!

Got an earlier start this afternoon than usual. It felt really good today to do a workout at full strength and energy. I kept the weights at the same level so I was able to, again, really activate my back muscles. It was incredible, after the first super set, my back was feeling so pumped and I could feel my lats expanding, pushing my arms forward. It was so weird to feel that. And to my recollection, it was the first time for that to happen. I was able to keep up with Segi for most of the routine and only added around five minutes to the routine for plate switches. I was really pushed still at these weights to almost failure by the last rep. Feeling almost like cramping. I especially liked the Dead Lift. I have found the way to actually really activate my back and get a great pump on the move, so I really enjoyed the move. This is the quickest routine for me out of all the Bulk routines, but it is definitely also the most fun.

I went right to abs, and my abs were already feeling a little tired because of some of the moves in Bulk: Back that required core work so I thought this was going to be tough. And it was. But I felt like I was getting better at the balance move. I felt a little more stable that the previous two times, but I still lost my balance and had to, or actually fell out of the plank. The last set was so SO tough, and my abs and core got a huge burn. The alternating leg raises also seem to have gotten tougher because I am trying to raise my shoulders and head higher. My breathing also became a little shallower but still helpful with the inhale on the down and exhale on the up movement. KILLER routine!

Splits felt really good today, not as much peripheral pain in the hip flexors, but plenty in the muscles. I was able to get really low. Maybe, I'll post a pic someday and compare when I started. I went for the extremely slow Flow today and it was nice to really focus on each movement making sure I was in alignment.

In the end, I torched a solid 690+kcals. It's been a while since I felt this good about a workout so I'm happy.

1-25-16 HY: T25- Beta: Speed 2.0 + 6-0 Abs- P2: L9 + Splits + TCF.

1-25-16 HY: T25- Beta: Speed 2.0 + 6-0 Abs- P2: L9 + Splits + TCF.

Today, was great! Got a snow day so no work and the kids had no school! So that meant that we had another day to play in the snow. We went out again in the morning, but this time most of the play was sledding. The snow was perfect, but the hill was steep and long. I can't even begin to count how many times I went up and down that thing. Got a really good workout. But the later it got, the sun started to come out and the snow started to melt. My feet got so wet and cold I can't even say. I also sweat like crazy. We were out there for over 2 hours! I relaxed for most of the afternoon until the spirit moved me to workout.

This is the first time to really get back to my alternating resistance and cardio workouts plan. I was happy because I knew it was going to be a little shorter today. The next workout that was actually up was the Beta: Upper Focus but I had just done Bulk: Arms yesterday, so I wanted to do something more cardio-ish so I went with Speed 2.0. Oh man, I lost a lot of foot speed. The very first move showed me that with no holds bared. I was really struggling to keep up with Shaun T and the team. They looked so casual, but I felt so heavy on my feet. I was really banging the ground instead of lightly landing. I'll have to really hard work to get my speed back all over again. Aside from my sluggishness and slowness, the beginning of the routine went relatively well. But by level 2 of the first circuit, my ankles started to bark at me. Level 3 was fine because it the moves were so quick and I was able to stick it out, but once I hit that second circuit, I was barely moving my feet on the first move, but I had to modify with Tania on the second move (I don't remember the name, but hopping back and forth legs wide open in sort of a sumo squat position.) My feet, ankles and calves were killing me. I reduced my range of motion on the jumping moves, but I had to take a break by the end of level 1. The break was the length of the first move of level 2, then I just rewound the DVD and started again. This time was much better with minimal modification. No stopping after that, but I was really feeling it during the jumping moves. I was sweating like crazy as well by the time 15:00 rolled around. Only 10 minutes to get sweating hard. No straight 25, but I'll have to work up to that. Hopefully I get a straight 25 within the next couple weeks. I'll stick with Beta for now until I feel ready to move on. I may also go back and do some of the Alpha routines.

I moved right into abs. They were already feeling the tension because of a lot of the T25 moves so I figured to only do Level 9 today as well. My balance was soooo off. I was able to do 3 out of 4 all the way to the end, but I just couldn't hold the roll out on the 3rd set. I had to finish early. I sweat even more today with this routine. Killer ab routine, this is.

Splits felt better, but still very painful on the hip flexors. I'm thinking it has to be the cold, but the cardio today did make it noticeably easier than yesterday. The Flow today was also very smooth and clean.

In the end, I torched 692kcals. My workout was also about 40 minutes shorter than usual so everyone was happy about that. I have another off day tomorrow so I'm happy! Gotta love the snow!

1-24-16 HY: BB- Bulk: Arms + 0-6 Abs- P2: L9 + Splits + TCF.

1-24-16 HY: BB- Bulk: Arms + 0-6 Abs- P2: L9 + Splits + TCF.

This was a weird yet fun day. We actually had snow today, and a lot of it. It was forecast, but I had to see it to believe it. My daughter was SO excited. So, she got me up and we played for over 2 hours in the morning. Snowball fights, lightsaber fights, building snowmen, sledding down a steep road, etc. Just had a little break for breakfast. Then, we went out again in the afternoon and played some snow football and soccer, but our main project was building a fort. I was the brick builder and filling snow provider. That was a workout in itself. We are not really equipped to have snow, so I was playing in my sneakers. My feet were freezing, but as long as I kept moving, I didn't notice it too much. But as the sun started to set, the numbness in my toes became more and more evident. Anyway, we came in and I sat in front of the heater to warm up, but I knew that if I didn't get off my butt, I wouldn't be doing a regular workout today. So, with a sigh, I got up and changed into my workout clothes and started the process of getting mentally ready to workout.

I was glad that it was Arms today because my legs were tired from all that snow play. I kept the weights at the same level, but for this particular routine, I have to add about 15 minutes to account for switching plates on my dumbbells. I don't have single weight dumbbells, so I have to switch out plates to raise and lower the weights. Particularly on the progressive sets is when I lag behind Segi. I felt pretty good at the start, got a super pump right from the start with the Progressive Set Standing Curls. The Force set really pushed me to my limit. But I was determined to not put the dumbbells down until after the fifth set. OUCH!!! The Skull Crushers were actually good this time. On the Drop Set, I was able to kill the heavy weights with minimal elbow flare. But those final two Progressive Sets with the Hammer Curl and Triceps Kickback. I was, again, pushed to the limit. I couldn't handle the first 8 reps. My biceps were just blown. I had to stand and get in a little swing to get the weight up. A much bigger swing on my left. On the second 8 rep set, I only needed to swing on half of the right and 6 on the left. I also had to stand on both sides for the 12 rep set, and I was able to sit most of the time with the 15 rep set. But my left showed its weakness. The kickbacks were okay, but I just hit failure on the very last rep. Barely got it in there. But my arms were majorly pumped and, MAN! did I ever feel the burn. I almost cramped on the weighted crunches as well.

Went right into abs. Did Level 9 for the first time. I was intending to do Level 8 as well, but ended up not doing it because I could barely do 9. The two moves were: 1. One-Legged Swiss Ball Roll Out, 20 seconds on each leg, and Alternating Leg Raises with Arms over head. On a couple of the sets, I wasn't able to last the whole 40 seconds, cutting out early by 2-3 seconds. Only on the roll-outs. But that was a really tough routine. I wasn't able to keep my balance, and engaging the core to stay balanced took a lot more out of me than I had expected. So by the end of the routine, I was just spent and just did Level 9. This will probably be another 2 week ordeal again.

The Splits were a little better and lower than last nights, but still have that weird pain in my hip flexors, like my muscle is getting pinched by the bones or something like that. But I got through it and was able to push some. The Flow was also, as usual, smooth and clean.

In the end, for only the regular workout not the 4hrs of snow play, I torched 640+kcals. If I had my HRM on during the snow play, I would have blasted past 1000kcals for sure. This was the best way to start the week.

1-23-16 HY: Splits + TCF.

1-23-16 HY: Splits + TCF.

Today was just a supplemental session because I missed stretching out on Wednesday last week. I had a good, but more painful than usual session. I don't know why, but my hip flexors just seemed tighter than usual so I didn't get to my mark a quick a usual. I guess my muscles weren't as warm as they are when I stretch after a workout, but still, this pain was unusual. But the Flow was good. Smooth and Clean. I'll be getting back to my regular schedule/routine starting tomorrow.

1-22-16 HY: T25- Beta: Dynamic Core + Splits + TCF.

1-22-16 HY: T25- Beta: Dynamic Core + Splits + TCF.

Today was weird. I was feeling a bit off all day, starting from last night. I felt sort of like I was catching something, but wasn't. Like by body was fighting something off. The feeling came and went in waves. Really weird. At the top of the wave, I was considering just skipping today's workout, but in the trough, I thought I would just power through. When I got home after work, I was in a trough, so I changed quickly and got to it. I guess I fired up my immune system, because now, I feel fine. Just a little hungry. This was a good workout for today. Not a killer workout, but just the right amount of intensity to bring me the burn in the core and to make me sweat. I had to stop and rewind a few times to learn the move and then start at the beginning of the move. But my core got it good.

I took a lot of extra time stretching out today for my splits because my legs were sore from Leg Day yesterday. So I had that good pain in my lower body. I did a nice slow Flow as well. Clean and Smooth.

In the end, I burned a good 506kcals. Nice way to end the week.

1-21-16 HY: BB- Bulk: Legs + 0-6 Abs- P2: L8-7 + Splits + TCF.

1-21-16 HY: BB- Bulk: Legs + 0-6 Abs- P2: L8-7 + Splits + TCF.

Ahhh, back to a regular workout today. It was very cold in my room, so I was working out with the heater on. I think that helped me get a good sweat on. Not that the room became really hot, but it maintained a level 17 degrees.

Leg days are always tough, so I was expecting it to be tough today. But what actually happened, I did not expect. I kept the weights at the same level so the switching went quickly. I also didn't take as much break time as Segi did on the first Single Set so I kept up. But I got extremely winded just from the first move, and my right glute started to... not really cramp, but seemed to contract and get in the way of my hip flexor causing an unusual pain for this move. It is the pain that usually happens while I'm doing the splits. The Progressive Set was extremely tough. So much tougher than it was previously. I am able to switch plates very quickly now on my dumbbells so I didn't wait for Segi and team because there aren't supposed to be breaks between the sets going up then down. That killed me. At the end, I just couldn't catch my breath and I was feeling just a touch sick. But I felt a lot better after taking a drink and catching my breath. From that point on, the moves got really difficult and I was getting winded really quickly. My legs were shaking by the 3rd set and they are feeling it now as well. On the second to last Super Set, the Alternating Side Squats were a lot more difficult today. I had that glute crampy thing happening again, but this time, on the opposite side. And, really winded again. The Calf Raises were normal on the right side, got to 40 then finished off he last 10 quickly. But the left side was a little off, I only made it to 30 before cramping out, then struggled to finish the set. Really had to power through today.

Moved right into abs and stuck with Level 8 and 7. Tough, but no sag today, and felt solid.

Splits and Flow were really good. It took me a little longer, because of the day off yesterday, to hit my mark, but I finally got there. It was a good session!

In the end, I torched a big 1019 kcals. A little higher... No, a lot higher than usual. Probably because of my declining fitness level again. I need more cardio for sure. So, it starts tomorrow. Tomorrow, I go with Cardio. That is the plan.

1-20-16 HY: Tennis.

1-20-16 HY: Tennis.

Yes, you see that right. Only tennis today. But it was a great session on so many levels. First, the bad. It was FREEZING in the gym where we play. I am assuming that the construction of the gym makes it act like a refrigerator in the winter and a sauna in the summer. It was so cold, I couldn't feel my left hand for most of the time. Because of that, it took a little longer to get warmed up. But because of a late cancellation of an appointment, I was able to get to the gym early and start warming up early. The way we play, we really push each other hard. There are times when I hit an awesome shot, but he hits an even more awesome shot that I never thought would happen. Then it happens the other way around. Today, our rallies seems to be a lot longer as well. In the past, we would hit right around 6-8 shots, but today, we were up into the teens on several rallies. And that is not just dinking the ball, we were a "SLUG-FEST 2016". It was so awesome!

However, I had a revelation. Today, and last week, I realized something. My endurance level and stamina level had gone down drastically since we played in December. I was extremely winded very early on, and needed to recover more often. I'd usually get right back into it, but so far this year, I've had to slow down the pace of play. I usually wouldn't get that winded until the last 15-20 minutes. I realized what the problem was. It was that since I started Block 2 of Body Beast, I was so into the resistance training that I let the cardio go. Basically, Body Beast is 5 days of resistance training and only one day of cardio. That is according to the schedule. But during the first three weeks, I was going slower on the schedule and adding a couple cardio days and a yoga day so instead of doing 5 resistance days, I was doing only 2 or 3, a yoga day, and then 2 or 3 cardio days. Block two was very focused on specific body parts so I went with the schedule from the beginning of my winter vacation since I couldn't play tennis. I really felt the consequences of that decision today.

So, from today, I am going back to that alternating schedule and adding cardio and yoga to my weekly workout schedule. I hope to get my stamina and endurance up soon, while not sacrificing any strength.

I was planning to do the Splits and Flow when I got home, but for some reason, I was just non-stop little things around the house and with family the whole evening and by the time everything stopped, it was past midnight. So I went without Splits and Flow today. I think I'll trying doing them twice tomorrow, once in the morning and then in the late afternoon with my regular workout.

In the end, I torched 900+kcals! Burned lots of calories. More than usual in that time. Showing my declining fitness level.

1-19-16 HY: BB- Bulk: Chest + 0-6 Abs- P2: L8-7 + Splits + TCF.

1-19-16 HY: BB- Bulk: Chest + 0-6 Abs- P2: L8-7 + Splits + TCF.

Morning workout again. Was planning only half, but ended up doing a full workout. This is also the beginning of the final week (5th) of the Bulk Block. So, instead of going up in weight, I really want to make this week stable and clean.

It was less than 12 hours since I finished Bulk Shoulders the previous evening so I was wondering how this was going to go. My shoulders were a bit sore and tight. I have had trouble activating my chest muscles in moves that are supposed to target the chest so I really wanted to get that activation mastered or at least on the way to being mastered. To make a long story short, today's routine was really a grind. Especially the Progressive sets. They were extremely tough at the heavy end. What am I saying! All the heavy weights were tough today. I had to take mid-set breaks on the ending set of the Progressive set. By the end of that set, the light weights are killers. I still added the extra set at the end of the Combo Set to treat it like a Drop Set. AND the Band Upper Cuts went up to the Green bands. That is still the only move where I can really activate the chest. Today was a major burn day. Really hit the spots.

I went right into abs and had the plan to do both Level 8 and 7. No wimping out today. Did them the same way as yesterday and got a super burn. Really activating those core muscles. No sag in the core today! Solid all the way through.

The Splits were really good because I was warm and still rode the stretch from last night so I was able to really push. I've been afraid of doing the splits twice a day, but I might do it as often as possible for that extra push.

I used to like doing the Flow really fast to get my time under a minute, but recently, I've really liked doing the slow Flow. Trying to gauge my movements to be really smooth and steady. Not fast in some places and slow in others. I think it's getting better, but there are still places that I naturally speed up. I want to be in total control.

In the end, I torched a solid 865kcals. Very surprising actually for an upper body main routine, but I'll take it!

1-18-16 HY: BB-Bulk: Shoulders + 0-6 Abs- P2: L8 & 7 + Splits + TCF.

1-18-16 HY: BB-Bulk: Shoulders + 0-6 Abs- P2: L8 & 7 + Splits + TCF.

As expected, I got home late on Sunday and was totally drained of any energy and motivation. I just wanted to do nothing and just vege out, so I did. I sort of patted myself on the back for doing my workout on Saturday night so I could take Sunday off.

Today, ends Week 4 or the Bulk Block so I wanted to really nail this routine today. I kept the weights at the same level so everything was fine there. But I felt like I lost some strength since the last time because I really struggled with the heavier weights. Right from the beginning I was really struggling. The first move was fine, but the Arnold Press was UGLY. The Drop Set was set at 17kgs and 15.75kgs. But less than half-way through the 17's, I died and had to stand up and use a kick up to get the weights up for the last 4-5 reps. Then for the 15.75's I had to basically stand up the whole time. Very disappointed in my performance with the Arnold Presses. Shoulders were getting a major burn with the Progressive Sets of Upright Rows. Again, trouble with the last weights. Basically, I was spent on every move and the last set was always burning out my shoulders today. Along with the major burn on the final sets. It was quite a workout. I wish I had felt a little more comfortable, but I guess that's not the point. Two steps forward one step back.

Abs were tough today. Same level 8 and 7, but I changed it up a little in level 7. The Plank move in level 7 is a one arm plank, but instead of just raising one arm, I also added raising the opposite leg. So I was essentially balancing on one arm and leg. Just one arm was too easy and I was getting almost zero burn from that move. I got an awesome burn today.

Moved right into the splits and was able to hit my mark by the second set. So I was happy. The Flows were also very smooth and clean. Good all around.

In the end, I torched a whopping 906kcals! That's the way to start off my week, and way to end the workout week schedule with a bang.

Welcome the newest member of my dumbbell family.  A pair of 4kgs.  They are a bit shy so they are hiding in plain sight. :-)

1-16-16 HY: BB: Bulk- Back + 0-6 abs- P2: L8 & 7 + Splits + TCF.

1-16-16 HY: BB: Bulk- Back + 0-6 abs- P2: L8 & 7 + Splits + TCF.

Yes, I did a full workout today. Here's why. Tomorrow, I have to work a full+ day because of those Japanese national tests and I don't know how late I'll be, but I know I'm going to be late, because after the test we have to clean the test rooms. Yeah, that's right. ANYWAY...

I was actually feeling really good today, so I was raring to go. I kept the weights at the same level so everything was easy. I felt like I was at just about the same level as the last time I did this level. Almost failing with the heavy weight. This was the first time I was able to find the right movement on the dead lift to actually activate my lats. I really hit them hard almost to the point of having them cramp up. Got to be careful about that. I got a great pump and burn with today's workout.

Moved right into abs and again, started with Level 8. I tried to slow down the reps and got down to 16-17 on the 4 sets. Major burn still from that move. I was spent at the end, but I wanted to step it up, so I decided to go ahead and do Level 7. It was EASY! But this is probably one of the easier routines in Phase 2, so I was lucky. But my core was hard for a few hours following the workout.

Splits were good. Got low, and caused myself a lot of pain... the good kind. As for the Flow, I really tried to slow it down and focus on each move and location. It felt really good.

In the end, I torched a solid 800+kcals. If I actually make it home earlier than I am expecting, I'll try and do at least the splits and Flow.

1-15-16 HY: BB-Bulk: Arms + 06abs- P2: L8 + Splits + TCF.

1-15-16 HY: BB-Bulk: Arms + 06abs- P2: L8 + Splits + TCF.

Had a half-day at work today for SATish test site prep. Don't get me started... But very happy to get home way early. I was able to start my workout by 1:30pm and finish in 2 hours!

Arms today were tough. Kept the weight from a week ago and they felt a little better. Almost every move that was extra tough last time I felt I took a step, a small step forward. The only move that I took a little step back was the Force Set. I was supposed to hold the weights through the five sets, but I had to put them down for a moment after the fourth set. But I picked them up right away because Segi was yelling at me. I felt my left arm on the Hammer Curl Progressive Set was getting stronger. I still had to use a little body English to get the weights up, but range of motion was full. I was happy about that. But there is still a great divide. The gap is a lot closer on my triceps.

I moved right into Abs and since I had a lot of time, I was really thinking to two levels. But for some reason, my pace on the Swiss Ball Roll Outs was a bit faster during the 40 seconds. I usually do between 14-16 reps, but today I was 18+. But I didn't feel as though I was going faster. Range of motion was the same as well. But the moan and groan was back, and again, on the fourth set, I felt sagging and I couldn't un-sag. Plus, with more reps came more burn. I would really be sacrificing form if I did an extra level so I stuck with only Level 8.

Splits were good. I was able to Push low and hard. Now, before my last straddle splits, I shake out my glutes and legs so as to prevent cramping, and I hold the pose for a whole minute. Got really low today, actually putting a little pressure on my push-up stand instead of just touching it. The Flow was good, clean and smooth.

BONE HEAD MOVE today!!!! I was so excited about having a lot of time, I went to my workout a bit to quickly. In doing so, I put on my HRM, but failed to put on the chest transmitter. So, 85 minutes into my workout, I look down to see my calorie count and I'M DEAD! My heart rate was at ZERO! It took me a moment before I realized what I had done so I quickly went and got the transmitter and put it on. So my calorie count on the HRM ended up being only 155kcal. Being measured for only 35 minutes. But looking back, it was probably just under 700kcals. Very not happy, but at least I still got my time down.

Happy to start/end the weekend with a good workout.

1-14-16 HY: P90X3- Cold Start + 0-6 Abs- P2: L8 + Splits + TCF + BB- Bulk: Legs.

1-14-16 HY: P90X3- Cold Start + 0-6 Abs- P2: L8 + Splits + TCF + BB- Bulk: Legs.

Today was a really weird day. I knew it was going to be busy so I planned to break up my workout into two parts. I was hoping to do Bulk: Legs in the morning originally, but my legs were sore in the morning so I decided to switch and do the peripheral programs in the morning and then do the BB in the evening. I did not want to start off cold so I started off with Cold Start. I still say that THAT little routine is one of the best warm up routines I have in my collection. Today, it was perfect! Got the motor started and warmed up.

Abs were still really tough, but I got through it. No big groaning or moaning today, no big or little breaks, but I still had a little sag during the fourth set. So I'll stay with L8 for another week, and hopefully I'll still have something in the tank to add L7 to the mix. But I still got an incredible pump of the core and major burn.

Legs and hip flexors were still sore today, so I was hoping the stretch would help with that. It did a little, but I started to cramp a bit so I had to come out of the move, reset, then start again. But I hit my mark a lot quicker than usual.

Just went at a casual pace today with the Flow. Clean and smooth, just the way I like it.

On the way home, there was a grinding sound that started to come from my car. I thought I pushed something out the back of my glove compartment into the engine room and it was rubbing against a gear. So, I dropped by the garage and had it checked out. I lost about 30 minutes by the time I got home and had absolutely no time to relax. Once through the door, I changed and got to it. In order to keep up with Segi's pace, I had to cut the break time and switch plates as quickly as possible. My heart rate was racing. I used exactly the same weights as before, but I felt really good today. I was able to keep my balance a lot better as well, on the first move, "Front to Back Lunge". On the final move, spelling out "B-E-A-S-T" backwards, I actually did it mirror image backwards. I felt that approach would be more balanced with regards to movements.

In the end, I burned 370+kcals during my morning session, and torched 800+kcals in the evening session. So I was very happy to Torch over 1100kcals today.

1-13-16 HY: P90X2- X2 Recovery & Mobility + 06 Abs-P2: L8 + Splits + TCF.

1-13-16 HY: P90X2- X2 Recovery & Mobility + 06 Abs-P2: L8 + Splits + TCF.
After doing almost 3 weeks of scheduled rigorous training, I thought it was time for my mid-week recovery day to make it's return. Since vacation I've been doing Body Beast straight so now that I'm back to my regular full schedule, I am putting everything back into motion.
So many hot spots today. Wish I had more time to roll out, but stuck with the routine. But I shaken back into the realization that I need to roll out more. The stretches, balance moves, and mobility moves were comfortable. But if I really want to see results, I have to roll out more regularly. Time to rework the schedule and regular routine. But today felt really good.

I had some time, so I also did abs. Just one level planned all the way this time, and that was enough. Even if I had the time, I probably wouldn't have done an extra level. Those roll outs are just so tough, and my core was stressed so much. Again, got a great burn and I was feeling it long afterwards.
Did my splits and Flow after work. I got them done and felt really good. But no HRM. So, in the end, I burned a light 260+kcals. Pretty much what I expected. But very necessary day. No regrets!

1-12-16 HY: TCF + Tennis + Splits.

1-12-16 HY: TCF + Tennis + Splits.
"Whoa!" You might say when you see today's menu. Very different from the regular tennis days. Today, my playing partner was late so after stretching out and setting up the net, I did a series of about 20 sets (left and right) of Flows. Felt really good to have unlimited space to do a full stances and full steps. I would have liked to take off my shoes and get the full effect of the contact with the ground, but the floor was freezing. So,... shoes stayed on, and I pivoted my way through the Flows, no sliding. Only one hiccup which forced me to start over, but that was it. Clean and smooth.

Once my playing partner arrived, we started right off. As usual, I started off fast and took the first game with no problem, but that was it. It was a struggle from then on. Trading winners and good shots. Some of our rallies were real slug-fests. I ended up taking the first set 6-2. I went up 4-0 in the second set, then everything fell apart. I promptly lost the next three games. I just couldn't get the balls to roll my way. To make a long story short, I finally won the last two games to take the second set 6-3. But as always, the score does not tell the whole story. It really was a battle today. And kickin' FUN!!!
I had to do my splits after getting home. I was tight so it took a little longer to get down, but I pushed it hard today. My knees were hurting from the tennis so that was a little cause for concern, but the pressure angles were not directly on the tender areas so I was fine. I can't let the pain scare me away so I have to keep on breathing past the pain. Hamys are tingling right now.
At the end of the Flow and Tennis, I torched a huge 1082kcals.

1-11-16 HY: BB-Bulk: Chest + 06Abs-P2: L8 + Splits + TCF.

1-11-16 HY: BB-Bulk: Chest + 06Abs-P2: L8 + Splits + TCF.
Today was similar to yesterday in feel, but I was a little more active today in that I actually got some work done and I actually left the house for a bit with my daughter. I was relishing the fact that today is a national holiday!
Started my workout a little earlier today. Today begins week 4 or the Bulk Block. I upped my weights last time so I stuck with that weight. Even though I am a little more confident with the chest routine than I am with other routines, the challenge for me is to actually activate my chest muscles. When doing chest work, I can get heavy weights up, but I tend to use other muscles to help get the weights up and the chest is a little left behind not getting worked as much as it could or should. So activating the chest is always a challenge and a focus. Weights were the same as last time so no notation today, but I did do one thing a little different. On the Combo Set (set 4), I did the extra set as usual, but this time I did it like a drop set, the first of the drop set being the higher weight and the second of the drop set being the lower weight. Everything went well, but I was a little concerned about one thing. When putting the weights down, I felt a little tweak in my right shoulder, in the muscle just being my collar bone. It didn't get any worse as the routine progressed, but it was clearly there. Probably some residual strain from the Bulk: Shoulders yesterday. Also, the additional move, the Band Uppercuts, I still used the red bands, but today, I tried to hold the band at the top for an extra second for some isometric work. Really nailed my chest with that move. But here again, I'm clearly seeing the difference between my left and right. I am able to move my right exactly where and how I need to to activate my pec, but it took some time for me to find that sweet spot on my left.
Again today, I wanted to do a double level, but was only able to do level 8. There was definitely some residual soreness from yesterday. Once I started doing the Swiss Ball Roll-Outs, I immediately felt the strain in my abs. But today, I was able to control the sag in my core until the second set. From the third set, I could feel the sag coming on, and I couldn't go straight through the time, I had to take a quick, one breath break. By the fourth set, I had gotten back to the groaning and moaning to get through. No second level today. I may have to stay on level 8 longer than anticipated. But as yesterday, got a great pump and burn. As I write this, several hours after, I can still feel that core burn.
I really pushed the splits today and I got really low. Finally getting back to that point. Rolling my heel and legs to open up the hip flexors and everything in that area. Stretching all the muscles and tendons that are connected to the splits. Then, when I finished and stood up and did a forward fold with my feet shoulder width apart, I was almost able to kiss my shins! I was like, "WHOA!". Felt the pain, but in a good way. I feel really good about the splits.
The Flow was also good, clean and smooth all the way.
In the end, I torched a good 772kcals. Awesome pump and burn today. I actually saw my chest dancing when doing some chores. LOL! YEAH BABY! smile emoticon

1-10-16 HY: BB- Bulk: Shoulders + 0-6 Abs- Level 8 + Splits + TCF.

1-10-16 HY: BB- Bulk: Shoulders + 0-6 Abs- Level 8 + Splits + TCF.

Today was a very lazy day. Had absolutely nothing to do (I actually did, but I was feeling too lazy). So, I watched stuff that I recorded long ago and was just sitting on my HDD. I was just feeling like a blob today for some reason. Around 4pm, I finally got up and did a few chores and that sort of got my motor started so I figured now would be a good time to do my workout. If sat down again I might not get up, so I went for it.

I was feeling a lot more active once I got started and set up my weights, so I jumped right in. This ends Week 3 of the Bulk Block. So this being the third time for this routine, it was up the weight time. But I actually was really apprehensive about raising the weights because I remember the last time I did this routine, I really struggled right from the get go. So, I figured I would just try a small raise of 1.25kgs. Here goes:

Super Set: Lateral Raise (3/4/5kgs). Any straight arm lateral stuff, my shoulders are really weak, so I went up on only 1kg. And the 5's were just about my limit. I may be able to go up one more step, but 5's were really tough. Definitely couldn't have done more than 10 reps. Arnold Press (13.25/14.5/17/15.25kgs). This is the move that really got me last time. I remember having to stand to get the weights going up on the last few reps of both drop set sets. I was just too weak at that time. Today, I went up 1.25kgs on all weights and to my surprise, I nailed it. No standing or using momentum. I did take a quick breath break just before the final rep, but I got it up.

Progressive Set: Upright Row (10/12/14.5/14.5/12/10kgs). This was another move that I had trouble with last time, especially with the heavier end. Lost range of motion and what not, but today, Nailed it again! My early performance was slowly but surely building my confidence. I was able to keep form all the way through the set. I did have to take a id-set break on the last two sets tough, but I got through it.

Super Set: Alt. Front Raise (4/5/6.25kgs). Another straight arm move that I was really nervous about. But again, Nailed it. No breaks. The heavy weight is just about my limit, although I might be able to hack 7.5kgs, but I need more work before I feel ready. Plate Twist-Twist (7.5kgs). I kept the same weight as last time. I totally remember having trouble holding the plates up and so it was again, but I think I did a little better. I also got a little better range of motion on the twists. Definitely my limit on this move. No going up in the near future.

Progressive Set: Reverse Fly (4/5/6.25/6.25/5/4kgs). This was the finisher for me. I mean, this move totally finished me off. I was feeling my shoulder so bad here. My range of motion got noticeably smaller on the heavier weights. I should have followed Segi and dropped the weights because my form was gone, but I kept the weights and reduces range of motion. I just couldn't get the weights up after the 3rd set. But I SOOO felt my back shoulder muscles activating.

Super Set: Superman Stretch (10reps X2), Plank Twist-Twist (35-37 reps). The Superman Stretch is not rigorous at all. I had to really push to feel the stretch. I'm wondering if I should do this move from a regular plank as opposed to on my knees. Might try it, but might not. For the Plank TT, I started right off with a faster pace so I got 10 more reps than last time in the first set, and still got 4 reps more on the second set. Shoulders were feeling extremely pumped, and I felt the burn several times today.

I went up to Level 8 today after just twice at level 7. The one-arm plank was easy so I decided to go up. Level 8 was a whole new creature. Still two moves, but it killed me. The 2 moves were "Swiss Ball Roll-Outs" and "Leg raises with arms straight out to the side." I haven't done a Ball Roll-Out in a very long time. I thought it was going to be easy, but this move by far is the most difficult move in the 0-6 Abs program. My lower back kept breaking and I couldn't keep it straight and strong. It just kept on sagging. It really showed the state of my core. I thought I was doing pretty good, but... not so much. I was originally thinking to do levels 8 and 7 today, but my core was so spent after only 8, I just left it at that. I got a huge pump and burn from that simple routine. And yes, I said pump. My abs felt really hard and very worked. And the burn stayed for a good period of time.

I really pushed it with the splits today. I took a lot of extra time to hit my hamstrings and front hip flexors. Rolling little by little to hit the whole spectrum of the muscles and tendons. I'm really feeling the effects of the stretch. I may have pulled a bit too hard, but not enough to cause major damage. We'll see what happens tomorrow. I also tried more leaning forward for more of a stretch and leaning back for the same opposite stretch. I'm not worrying too much about alignment now, I'm just trying to get down. Once I'm down, I'll push into alignment.

The Flow was clean and smooth. Again did several speeds and for the first time, broke 50 seconds for one round. Really keeping the smooth and clean aspect right there.

In the end, I torched a solid 660kcals. Good way to start my week. But I hope I don't have too many of these "Lazy" days... but it was fun.

1-8-16 HY: BB-Bulk:Back + 0-6Abs-P2:L7/6 + Splits + TCF.

1-8-16 HY: BB-Bulk:Back + 0-6Abs-P2:L7/6 + Splits + TCF.

It has been a while since I did 7 days in a row of hard workouts. It was tough, but rewarding. But I wouldn't want to do it again.

Went up in weight today. I was very happy that I was able to keep pace with Segi today. Here are the weights:

Super Set: Pull-Over (12/14.5/19.5/17kgs). Really focused on getting those back muscles to activate and work. I was able to actually feel the pull in my back and control the weights. Pull-Ups (10repsX3). Second time to do all threes sets straight. Feeling good.

Progressive Set: Reverse Grip Row (12.5/14.5/17/17/14.5/12.5kgs). Felt good going up, but the 17kg set was tough. I lost some range of motion. I wasn't able to get the dumbbells all the way up as high as the lower weights. Also, the heavier weight hit a little more in my shoulders than back.

Force Set: One-Arm Row (14.5kgs). This weight felt heavy from the beginning and I almost switched it out, but somehow, I got through it and it actually got a bit better through the sets. This is a good weight for me right now.

Single Set: Dead Lift ( 12.5/14.5/22/19.5kgs). Good weight series, but my lower back was really feeling it. Keeping the straight back was tough.

Super Set: Reverse Fly (4/5kgs). The 4's were okay, but 5kgs is my limit with good form and full range of motion. Barely got to the final reps. I had to fudge a bit on the last few reps and swung some. Plank Rotation (5kgs-12reps/6.25kgs-12reps). I think I might be able to go up one more plate. I was straining on the last few reps, but still made it through with relative ease. But I was sweating like a pig! At the end of the workout, I actually felt my lats pressing a bit on my arms. I was like, WHOA! That was a first.

Went right to abs, and did the Level 7 to 6 rotation again. It's getting better. Felt more stable and strong. No sagging and no groaning or moaning.

Splits were good. Trying to change up to get a better stretch in my front hip flexors. The Flow was really good. Did the orientation test again today and blew it away. Smooth and clean. No hesitation. Just a minor adjustment to avoid a piece of furniture.

In the end, I torched another solid 703kcals. So looking forward to my off day. Really need it. BUT! I'm considering still doing the splits to keep the push on.