10-31-16 HY: Body Beast - Bulk: Chest + 10 Minute Trainer - Abs + Splits + TCF.

10-31-16 HY: Body Beast - Bulk: Chest + 10 Minute Trainer - Abs + Splits + TCF.


Today was an off day for me from work because Sunday, I had to work by attending the school festival.  It is the big event of the second semester and all the students were there manning their respective booths and such.  So I went to show support.  Thanks to that, I have today off! So, in the morning, I went to see the new movie Star Trek: Beyond with my tennis playing partner, who also like science fiction movies.  I'm not going to say anything about the movie except that I LOVED IT!!!!  The best movie I have seen in a long time.  Definitely worth another see, and buying the BluRay.  INDULGENCE DAY!!!  Today is the 31st.  So that means ice cream at Baskin Robbins is 31% off.  I have ice cream only on this day, so I went and had a double scoop of the seasonal ice cream.  It was delicious!  Motivated me to workout when I got home. 

Today, I restarted the Bulk phase again. This will be my third time around.  Also, this officially fills my worksheet dates. so today's workout weights are designated by a black dot.  The last time I went through this routine, I reduced my weights.  I stuck with those weights and I was able to really focus on my form and using the target muscles, my chest.  I really had to think about activating my pecs to get them to flex up the weights.  My reps were also a bit slower than Segi.  When I went fast, I found that I was not activating my pecs as effectively.  At the end of the routine, my chest was feeling really pumped, and even now, three hours after the workout, I'm still feeling the tension.  But I am getting ahead of myself.  On the first Super Set, Incline Fly and Incline Press, I used to use almost double that weight I used today, but I wasn't feeling my chest at all.  With a much lower weight and much more control, I feel the tension on the chest muscles. On the Press,  I'm still feeling a lot of tension in my inner shoulders than my chest, but at the top of the press, I am able to flex the chest muscles.  I like being in better control. The Force Set was really tough.  I can press more, but 17kgs is perfect for this particular set.  I really struggled to get the weights up on the last set.  Got a great burn.  Still a little too much on my shoulders, but it's getting better.  Progressive Set,  Almost failed on the increasing heavy weight, but had a better time with them coming down.  But the last set was brutal, but I got through it straight, no breaks.  I kept the weights also on the Combo Set.  I love this move because bringing the weight down, I really can flex my chest.  Great feeling when I'm working the chest.  On the Multi Set, I almost failed on each of the Decline Push-Up sets.  I was able to increase the reps on both of the other moves by a couple reps.  I again added the Band Uppercuts at the end.  This time, each rep had a static hold at the end.  Really finished off that awesome pump.  I did up the band tensions though by one level up.  Plus, I used my other set of bands on the middle tension.  That static hold at the top of each rep really gave me the pump I wanted.  Great routine!

I was thinking of going to Ab Ripper X, but I have plenty of time to get to that level, so this week, I decided to go with 10 Minute Trainer - Abs.  Now that I have worked on my form with Brett and Chalene, I wanted to increase the intensity on this nice routine and see if I could push the burn even more.  NAILED IT!!! Huge burn.  But huge burn on the shoulders as well with all those plank/ab moves in the middle of the routine.  Tony transitions so fast here, and I need time to re-position my mat so I won't kick stuff in my room.  The routine ended up being 18 minutes.  But the burn was real.

The Splits and Flow were right on point.  Getting low and deep little by little.

In the end, I torched an awesome 1123kcals.  Great burn for a resistance day.  With all the tennis I'm doing on my cardio days, I'm sort of wondering when I'll get to finish Combat.  I still have about 3 weeks left to complete the Warrior schedule.  But it will get done.

10-30-16 HY: Tennis + Splits + TCF.

10-30-16 HY: Tennis + Splits + TCF.

Today ended up being a tennis day because my wife wanted to play. YEAH!!! So, we went and played tennis.  As before, I got a good workout, not from running all over the place, but from maintaining longer rallies.  My wife has improved a lot and our rallies have become much longer.  It is my job to keep the ball in play and return everything I can.  My wife is working on her strokes and placement.  So, yes, once in a while I have to run for a shot, but for the most part, we kept the ball in play.  I don't go for kill shots, but I try to place my shots where she can practice her strokes and footwork.  This time, we brought our basket of balls and I drilled her a bit on down the line and cross-court shot placement.  She was just swinging without purpose before, but now she has some understanding of how to place and direct shots.  Great time with my wife exercising together at something we really enjoy.

After getting home, and before my shower, I did my splits.  Felt good.  I was able to push more.  I added a couple more minutes to my routine to stretch out my inner thigh because I'm still too tight there.  But I'm definitely getting looser.  The Flow was also right on point.

In the end, I torched 920+kcals.  My favorite way to exercise is with family and sports!  Today was awesome!

10-29-16 HY: Body Beast - Bulk: Shoulders + ChaLEAN Extreme - I've Got Abs! + Splits + TCF.

10-29-16 HY: Body Beast - Bulk: Shoulders + ChaLEAN Extreme - I've Got Abs! + Splits + TCF.

I wanted to workout on Friday.  I had a half-day off and got home around 1pm.  I was feeling really tired though when I got home so I relaxed for a spell.  Then, my wife asked me to drive her around town to complete some of her errands.  I agreed.  But when she saw how tired I was, she started to insist that she could go alone.  So I insisted back and so we went.  It ended up being very productive, fun and some nice together time.  We got back too late for me to start a workout so Friday ended up being my off day. 

Saturday night Bulk!  That is the name of the game.  After church I took a short nap, only about an hour, and when I woke up, I was not feeling in the mood to do anything strenuous.  But I knew I had to get it done, I got to it.  Luckily, Bulk Shoulders is a short workout.  This was another routine that would require me to be brutally honest with my strength level.  So I reduced the weight on a few moves by an average of 2.5kgs.  The first move on the beginning Super Set, Lateral Raise, I kept it at that level.  That move has always been tough for me.  Also, whenever I tried heavier weights, my right shoulder would start to click, and I would feel some pain, sort of like cracking my knuckles to hard.  So, I kept it at the same level.  But the second move, Arnold Press, I was always going too heavy and needing a lot of cheats to get the heavier weights up.  So I went down... way down.  Set 1: 13.25kgs to 10kgs, Set 2: 14.5kgs to 12kgs, Drop Set: 17kgs/15.75kgs to 14.5kgs/13.25kgs.  That was a huge drop, but I was finally able to get the heavy weights up without cheating, but it was still really tough. I almost hit failure.  I have always been pretty good with the Upright Row, so on the Progressive Set, I kept the same weights.  It wasn't too heavy, but my stamina, or lack of stamina showed.  I was able to finish, but not without some short mid-set breaks on the declining round.  The next Super Set of Alt. Front Raise and Plate Twist-Twist, remained the same, but with the Alt. Front Raise I felt I could probably go up a little on the light and medium sets, but the heavy set was just under failure level. The Progressive set with the Reverse Fly was somewhat a question. I've always had trouble with the reverse fly, especially with the heavy weights.  So, I decided that in order to keep form, I would reduce the weights a bit.  So, I went back to the first weight levels I used way back in February and March.  So on the ascending: 5kgs/6.25kgs/7.5kgs to 4kgs/5kgs/6.25kgs.  Descending followed suit in reverse, heavy first.  The ascending heavy weight was heavy, and my range of motion suffered.  But on the descending, after the short break, I was able to keep form on the heavy weight.  It fell apart a little on the last few reps of the medium weight, but the light weight was okay, but I got a huge burn which necessitated a couple quick mid-set breaks.  But range of motion didn't suffer.  On the final Super Set, the Superman Stretch was fine, and I increased my reps on both sets of the Plank Twist-Twist by 2reps over the last time, 38/40.  Shoulders were feeling so pumped.  I was happy to get it done.

Today is the end of the week, but the beginning of my workout week.  So I was wondering if I should go up to the next level of Abs or not.  I decided to stick with Chalene for one more day and them move up to Tony for my next round of Abs.  I felt better with my abs today.  Some of the more intense moves saw better form, and slightly wider range of motion.  Push Ups were choice, and the weighted moves seemed better, but I still got a huge burn by the 5 minute mark.  I feel ready to move on next time.  Maybe I'll go to Ab Ripper X.

Post-Off-Day Splits have always been more painful than regular days, but today, the pain didn't last as long, and I was able to hit my mark a lot sooner, So I was very happy.  I increased the hold times and the rep count on the inner thigh stretches so I'm pushing harder to open up my hips more.  I'm "millimetering" lower and lower. Just over two months to go.  Flow was good. Just one hiccup one the second round.  Accidentally went the wrong direction on the second move, but I just went and started over.  Perfect from there.

In the end, I torched 873kcals.  Pretty much what I expected from Bulk Shoulder.  Not using a lot of big muscle groups, so I'm happy with the burn.  Nice way to start my week.

10-27-16 HY: Body Beast - Bulk: Arms + ChaLEAN Extreme - I've Got Abs + Splits + TCF.

10-27-16 HY: Body Beast - Bulk: Arms + ChaLEAN Extreme - I've Got Abs + Splits + TCF.

I've been fooling myself on the Bulk: Arms routine for a while now.  But I'll get to that in a bit.  The routine started of fine with the Progressive Set of Standing Curls.  I kept the same weights as before, and when fresh, that weight was fine.  Needed just a tiny bit of body motion to get them up on the last couple reps.  And the next Single Set of Triceps Extensions.  But I was struggling on the last few reps of the last set. By this point, my arms were feeling so pumped. But I didn't want to feel like I was dying too much so I went down on the Force Set by 1.25kgs.  It made a big difference.  I was able to finish, and almost fail with no mid-set break.  I went down more on the next Single Set of Skull Crushers.  I remember struggling too much last time, so in order to keep form, I went down 1.25 - 2.5kgs.  But this is where I had the biggest change.  On the last two Progressive Sets for the biceps and triceps.  All the times before I knew my form was terrible on the Hammer Curls.  Segi said to keep my elbow connected to my leg, but starting from the middle of the medium ascending weight, my elbow was off my leg, and on the descending round, I was basically swinging the weights up and letting them fall down.  So, no more fooling myself with weights that were too heavy, I went down to my threshold so I could keep good form.  So This is it: 6.25kgs to 5kgs on the light weight. 8.25kgs to 6.25kgs for the medium weight, and them the heavy weight was 12kgs to 7.5kgs.  This time around, I was able to keep my elbow on my leg the entire time... almost.  Just on the last few reps it came off a bit, but I didn't swing the weights up at all.  I believe I had good clean form almost the whole set.  I didn't stand either.  I was in complete control the whole time.  That goes for the Triceps Kick Backs as well.  Same weight decrease.  My form was way better.  But on the last half, my lats were burning from keeping the dumbbell up for so long.  I felt the most pumped I have felt in a long time.  Definitely more pumped than the last time around.  Doing the Body Beast style routine as compared to the P90X style routine,  I was able to lift more weights on all the single sets.  The Super Sets, Progression Sets, Force Sets is so different.  But the pump was awesome!  On the final Set of Weighted Crunches, I, again did it twice with a 12kg weight.  First, I did it with the weight on my chest.  Easy 30 reps.  Then, on the second set, I did 30 reps, but in a different count.  Ab were burning so back so I ended up doing a 10-10-5-5 progression to get the full 30reps.  In the cool down, I could really feel the pump and burn.  After Burn Effect was in full effect.  I felt the pump for over half the day.  Great to do workouts in the morning.  I fill the last space on this worksheet, so I circled today's weights so there wouldn't be and confusion.

I had not time, so I went right into Abs.  Third round of "I've Got Abs" and man was it tough.  I went back up to 10kgs on the weighted crunches and had a good struggle.  I didn't go full tilt like I did the last time.  I didn't want to burn out before the end. So I paced myself and I was still able to get a great ab BURN.  I was especially happy with the weighted Oblique crunch.  I was able to keep my legs straighter than before.

The Splits and Flow had to weight until after work.  But today, I took the time to do them before going to my night class.  So I was able to just relax after my night class.  First time for me to try that schedule, and I think I like it.  I got a little sweaty, but I wiped quickly as the beads of sweat were forming so I wiped quickly. 

In the End, after the morning session, I torched 803kcals.  Felt really great though. 

10-26-16 HY: P90X2 - Recovery and Mobility + Splits + TCF.

10-26-16 HY: P90X2 - Recovery and Mobility + Splits + TCF.

I have been sore in so many different places this past week.  Not a bad kind of sore, but the good kind.  The kind of soreness that motivates instead of hinders.  But I was really looking forward to today and the foam rolling.  The routine went well, and I was able to do all the stretches and mobility exercises.  Today, I had the time, so I more than doubled the foam rolling part of the routine.  I also did some new positions with the foam roller.  Oh, and today, I switched foam rollers from the Rumble Roller to the regular roller.  And I was still able to find a lot of hot spots.  I also hit more of the front of my legs, shins and quads.  I also spent a lot of time on my shoulders since they are the most tender today.  Felt really good afterwards.  Then is was shower shave and shine, and off to work.

Splits and Flow came at the end of the day.  Good painful session.  I'm increasing the time to give me more push time.  I'm so close to the floor, I know I'll get there eventually, but these last few inches are the toughest.  So I may need to add not only time, but morning or early stretching.  Stretch multiple times a day.  Formulating a plan.

In the end, (of the morning X2 workout) I burned a nice 320+kcals. Back to resistance tomorrow morning.

10-25-16 HY: Body Beast - Bulk: Back + ChaLEAN Extreme - I've Got Abs + Splits + TCF + Spooky Challenge 4.

10-25-16 HY: Body Beast - Bulk: Back + ChaLEAN Extreme - I've Got Abs + Splits + TCF + Spooky Challenge 4.

I was feeling a little off all day.  Probably because I didn't get much sleep last night.  But when I got home from work, I was feeling extremely lazy and didn't feel like doing anything.  So I sat on the couch and just relaxed.  But, a thought hit me, that if I can get my workout done early, I can get to bed earlier and hopefully catch up on some sleep.  So that served as enough motivation to get me up and off my butt.  The workout got my engine running and I was feeling good.

Bulk Back is a good short, sweet and intense workout.  I didn't need to lower my weights because they were set at just the right level to almost burn me out even on the heavy end.  I didn't hit total failure on any of the moves, but the third round of Pull Ups came close.  I paused ON THE BAR at rep 9, but muscled it out.  The Progressive set was awesome.  It was good because I was able to make the plate switch quickly so I could keep pace with Segi.  Force Set was also great. Burned it up by the fourth set, and really had to push on the fifth set for both arms.  The Single Set Dead Lift, was probably the toughest move.  I was breathing really heavily because my legs were in on it.  The final Super Set was good.  The second set of Reverse Flies was brutal.  I had to bend my arms to get the weights up.  And on the final move, on the first set, I got my rep count back up to 12reps.  I was really trying to activate my back and lats, as Segi was talking about.  I could really feel them work it.

I moved quickly to abs.  I went to the limits of my range of motion on the first 2-3 moves and that just totally burned me out.  I was burning out almost midway through each move.  The killer move was the vertical ankle touch.  SCREAM!!! Man, that was tough.  Great burn and pump on the core!

I went right to the Splits, and it felt really good.  I was happy to get low again.  Then the Flow was nice, clean and smooth.  Then I remembered that today was the deadline for the 4th Group challenge, so I sucked it up and hammered out 2 rounds of the warm up, and then 3 rounds of the workout.

In the end, I torched 1077kcals.  Another great workout.

10-24-16 HY: Pickleball + Splits + TFC.

10-24-16 HY: Pickleball + Splits + TFC.

Tennis Day.... Not!

It would have been tennis day, but since I got the Pickleball Set a few weeks ago, I've been wanting to play.  So, I asked my tennis partner if he wanted to give Pickleball a try.  He said "sure".  I went early to the gym to set the net up.  I thought it would be the same configuration as the net I played with at my parent's home, but it wasn't.  So I had to take a little more time to figure out how it all went together.  I eventually got it, but it took more time that I was hoping it would.  Anyway, I got the paddles and balls out and started bouncing a ball on the paddle and the sound reminded me of what I first thought of that sound.  I thought that my playing partner would think similarly.  I took a little time to explain the basic rules that I knew and we started rallying.  Unlike tennis, we started off pretty intensely.  After just about 10 minutes or so, we decided that we should start playing a game.  Once the game started, we threw it into high gear.  The rallies were awesome.  More good shots than mishits.  This was a lot more movement than when I played in the US.  Singles and Doubles are so different.  We ended up playing four and a half games.  He took the first game, 11-15, then I came back and took the next three games, 15-10, 15-6, 15-13, and I was in the lead in the fifth game when we had to stop because of the time, 7-4.  As in the US, I burned more calories playing Pickleball than I did playing tennis.  The action just didn't stop.  Once the ball was served, whether the rally was long or short, we got it going.  It was a really intense session.  At the end, he was really excited about Pickleball, for which I was very happy.  He even said that he wanted to play next week as well.  So, it seems that we may take a little break from Tennis and play more Pickleball.  Ideally, I hope that we can alternate between Tennis and Pickleball.  One thing I forgot to mention was the fact that I was feeling a lot of muscle soreness from the Leg Day.  But I wasn't dying, and I could still move.  But I would really feel it in the evening.

The Splits and Flow came in the evening.  And boy did I ever feel the soreness come on then.  I took me a lot longer to get down to the mark, and I wasn't really able to reach it until the very end.  I felt really sore and tight tonight.  But I'll keep pushing through.  My knee didn't feel too bad, but I felt it when I was doing balistic ankle stretches on my left.  My right leg was bent and serving as the anchor and my knee was feeling that hold position.  But I eventually got a good stretch, hit my splits, and Flowed out.

In the end, after Pickleball, I torched 1100+kcals.  Very competitive and intense.  Great day!

10-23-16 HY: Body Beast - Bulk: Legs + ChaLEAN Extreme - I've Got Abs + Splits + TCF + Spooky Challenge 3.

10-23-16 HY: Body Beast - Bulk: Legs + ChaLEAN Extreme - I've Got Abs + Splits + TCF + Spooky Challenge 3.

Weather-wise, it was a miserable day.  non-stop rain, chill in the air, you know the type.  But on the other hand, it was a GLORIOUS DAY because my daughter, with her high school Field Hockey team won the Prefecture (State) Championship!  In April, I watched a field Hockey game for the first time in my life.  I wasn't impressed.  A lot of new players were playing, not knowing what they were doing.  For many of the players, this was their first game as well.  And they got beat like a rug.  Since then, they have been training hard 4-5 days a week for 3+ hours on weekdays after school, and up to 6 hours a day on the weekends.  Well, all their hard work paid off with this win.  In the last game, it took a long time before the first point was scored.  I was thinking it would be the same today, but, within the first two minutes, my daughter was bringing the ball down and slapped a sharp pass to the center and, BOOM!!! SCORE!!!  I was watching, but the video camera was in my pocket. Bummer!  It was a very hotly contested game.  The final score 5-3.  So proud of my daughter and her teammates!  Good day!

How the team begins a game.

 

My daughter the passer on a penalty try, like a corner kick in soccer.

 

 Thanking the supporters after the win.

 

 Final Score!  With the Freshmen on the team.

The whole team.  Eleven on the field, plus coach and faculty sponsor.

Anyway, when I got home, I relaxed a little, and then got started on my workout.  I was a little relieved when I found out Legs was up for today.  Chest was a bit sore from the previous workout, I was ready for anything, especially Legs.  When I did Chest, I lowered the weights to focus on form.  With Legs, I didn't need to do that because I am limited with my weights and I could be lifting more, but I don't have the weights.  I only have 50kgs, which is two 25kg dumbbells.  I can squat 50kgs without much trouble, so I have to modify to "make the weights feel heavier than they are." to quote Chalene.  All the weights were the same as the previous time I did Bulk: Legs on 10/16, except for the Calf Raise.  I went up on the sets and weights,  I did double sets, and went up to 13.25kgs on the first round (one set on both legs of 50 reps), then 14.5kgs on the second round.  I almost, ALMOST failed on the second set on my left leg.  It was a great routine.  I sweat a lot, and got into a lot of pain.  Sitting here a few hours after being done and I'm still feeling it. AFTER BURN!!!

I went up to the most intense (in my opinion) ab routine in ChaLEAN Extreme.  The addition of several sets of slow push ups, more weighted sit ups, crunches and oblique work really is a recipe for a long burn, which I got.  Still feeling the burn as I type.  I really like the combinations and the order of moves in this routine.  Definitely a step up.

The Splits and Flow were good.  I felt really good after the extended Splits last night.  Got to keep it going to reach my goal.

At the very end, I was almost about to finish up, but I remembered I had to do the Spooky Challenge 3., so I went on to do it.  I had to modify some of the jumping moves because my legs were aching.  Three rounds of that challenge was killer.  I am SO glad there weren't 5 rounds.

In the end, I torched a good 1237kcals.  Great way to start off my week!

10-22-16 HY: Splits + TCF.

10-22-16 HY: Splits + TCF.

Off Day!!... But...

Since I had to adjust my schedule and push it on Friday to get a workout in, I wasn't able to do the stretch part of my workout.  So, I had to do it on Saturday night.  I got home a little late, so I didn't get it done as early as I wanted.  But I got it done.  Also, since I had to cut Thursday's stretch short by one rotation, I added a rotation to tonight's stretch.  I pushed hard, and I think I got to a new low, or at least matched my all time record.  There is a point that, if I get past, I think I could go all the way.  But the problem is, there is still tension in my legs, and that tension will hold me up, so I need someone to push me down.  Next time, I may try to hold a weight to push me down.  I was feeling good and loose after my regular two rounds, but adding on a third round is brutal.  It brought me right into the center of my threshold of pain.  I guess that that is the kind of pain I will need to experience if I'm going to get this complete by December 31.

Good Flow as well.

10-21-16 HY: Body Beast - Bulk: Chest + RevAbs - Merciless Abs.

10-21-16 HY: Body Beast - Bulk: Chest + RevAbs - Merciless Abs.

A couple of weeks ago, I said that I would be changing my Off Day to Friday because of the early sunset on Friday and I wouldn't be able to workout after work or in the morning because of my new class schedule.  In the past, my tennis partner and I had Friday mornings off so I would get a workout in on Friday Mornings.  But not this year.  But, luckily, this Friday, my class was being taught by the other teacher so I had the morning free to do my workout in the morning.  Plus, I woke up a lot earlier than expected so I had time to do my primary routine and Abs.  This is the first time I started a workout before 8am.  I was like, "Wa... WHAT???!!!" PLUS, I have a church event on Saturday night I need to attend.  This is the main reason for needing to workout today.  I know I won't have time to do a full workout tomorrow night. Plus Plus, I have the class next week so definitely no morning workout for the next two weeks.

I made a huge change in today's routine.  I was looking at my notes from the last time I did this routine a couple weeks ago on the 8th of Oct. and I noticed that there were a lot of "Lt" notations meaning "Limit".  That means I was unable to complete the set without a break.  And also, I know that if I was unable to complete the set, the weights were too heavy and that my form was suffering, and that the target muscles were not being used as efficiently because I was using surrounding muscles to support and basically lift the weight.  So, I decided to go down in the weights by 1.25-2.5kgs a set (but more on sets where I went up to 22-25kgs.) and work on form and focus on activating my chest muscles.  First of all, I was able to complete every set, but just barely.  I didn't take any "weights down" breaks, but I did take a few "hold the weights" breaks.  For example, on the first Super Set, the Drop set heavy weight, on the 6th rep, I held the weights above my body for an extra breath before finishing out the last two reps.  So I was able to keep the tension in my body by keeping the weights up, as opposed to totally releasing the tension by putting them down.  Second, I was able to focus a lot more on flexing my chest to get the best pump and burn I could.  Still, on the heave end, I would lose a little focus and employ more support/tertiary muscles get the weight up.  I need to learn more control.  I may need to go down a little more, at least on the heavy end so I can learn that control.  The Force Set took me to the edge.  The last two sets, Man, I was feeling it bad.  I tried to focus on form and focus.  I think I did okay, but I'm sure I missed the beat some.  On the Progressive Set, I definitely need the "Hold" breaks a lot more.  Here than any other move in the routine.  Just to let a little pain off, but not the tension.  No shaking it out till the set if completed.  And on the Combo Set, no failure, but very close.  I was happy to shore up my form and focus today.  It was really tough to make that decision to go down in weight.  I was thinking I was losing strength, I may be, but I think this will help me stay stronger longer.  The Multi Set was good.  I was able to finish the Decline Push Ups in each set, and the other two moves as well.  I added the extra move with the bands, "Band Upper Cuts" again.  Just a minor change in the band configuration as noted below.  My right pec almost cramped!! So I backed off a bit so it wouldn't.  And I tried to get the left pec to that same level or feel.  Another good thing about the lower weights is that I didn't need as much extra time to mess with the plates and dumbbells.  I was able to just quickly add a plate or remove a plate between certain sets and that saved a lot of time. Great routine work.  I'm very happy with my performance.

Moved quickly to Abs, and did the same thing as I did yesterday to save time.  Shorten the breaks and stretch breaks and took the time down a few minutes.  I was considering going ahead and doing the splits, but decided against it.  I'll do that on Saturday night.

In the end, I torched a good 773kcals this morning.  AND I got a sweet BURN!!!  Felt good to end my week with a good workout!  Happy Weekend!!!

10-20-16 HY: Combat 60 LIVE + Rev Abs - Merciless Abs + Splits + TCF.

10-20-16 HY: Combat 60 LIVE + Rev Abs - Merciless Abs + Splits + TCF.

I was considering not continuing with Combat some time ago, but then, I decided to try and modify the movement that I suspected was giving me the knee trouble.  Which is basically the back to front motion on the right jab.  To modify, I thought I'd just go more vertical than forward.  That was one problem solved.  Second, today was a morning workout so I was wondering if I'd have enough time doing a 60 minute workout.  I was considering doing the much shorter HIIT 1 routine.  After some consideration, I went with 60 LIVE, and it went well.

This is the third time doing this routine, but with my knee modification, I felt a lot better.  I also used the .5kg hand weights to add a little resistance on my punches.  I really like the progressions in the routine.  I got a good sweat and a nice cardio workout.  I didn't take as many breaks as before, but the breaks I did take weren't because I was tired or breathless, it was because I needed to wipe sweat from my head and arms.  I was spraying all over my room and I didn't want that to get any worse, so I had to wipe off.  Of course, I few times I did need a break because I was tired, but I was able to make it to the end of each track.  I would then just extend the little break they took, to catch my breath, to wipe off, and catch a drink.  Great routine!

I found that I had enough time to do an ab routine so I went straight into it.  I did all the moves in the same amount of time as Brett does, but I cut out a lot of his talking and shortened his stretching breaks.  So I was able to do the main routine in a little less time than the DVD has it.  I needed every minute.  The first set was fine.  I felt strong and form was good.  The second set, I was already dying on the first move.  Had to put my feet down at 6, 9, and 11 reps.  Just couldn't hold them up.    Pretty much the same count on the third set as well.  I tried to really hold the position on each rep for the second move.  Barely made it through the set.  I took my time on the final move in the second set and third set.  The Spicy round killed my shoulders because of the weights.  I was burned out.  Great burn on the abs!

The Splits and Flow came in the evening.  There were some things I needed to do to help my wife so I had to cut one rotation from the splits to save time.  But I still got a good stretch.  But I'll make it up the next time around.

In the end, I torched a nice 784kcals in the morning half.  Good Cardio day.

10-19-16 HY: P90X2 - X2 Recovery & Mobility + Splits + TCF.

10-19-16 HY: P90X2 - X2 Recovery & Mobility + Splits + TCF.

Mid-Week Recovery is an oasis, and double stretch day.

I had a great time with the foam rolling.  I wasn't able to do double time foam rolling like I have done in the past, but I was able to hit some hot spots.  I had one spot on my right calf that really released, and I really felt it.  I was like, "OUCH, OUCH, WHOA, Ahhhhhh!"  It was that sudden, and it was such a relief.  Good session.

The Splits and Flow were done in the evening after work, and that was also good.  Got to a good low and am really pushing, or at least I'm trying to really push past this present plateau.  I tried a series of fast Flows and I nailed it.

In the end, I burned a modest 225kcals. after the X2 routine.  Felt good after a rigorous first half.

10-18-16 HY: Tennis + Body Beast - Bulk: Shoulders + RevAbs - Merciless Abs + Splits + TCF.

10-18-16 HY: Tennis + Body Beast - Bulk: Shoulders + RevAbs - Merciless Abs + Splits + TCF.

Today was a big day!  I was able to play tennis with my wife again after work for a couple of hours before it got dark.  The weather and temperature were PRIMO!!!  We had a really good time.  I got in more control practice and she ran me around like a rabbit.  We also got in a lot of good serving practice.  We had better balls today so we were able to keep rallies going longer than on Sunday night.

We were able to play at the park court near our house so we made it home in about five minutes and I soon after got started on my regular workout.  I was a little tempted to just leave my workout today as the tennis, but I didn't want to go three days without my resistance training, so I let that thought disappeared pretty quickly. This was another short but intensely focused routine that blows the shoulders off the chain!  The warm up brought on a nice little burn in the shoulders right from the start.  The first Super Set was BRUTAL!  Lateral raises are definitely not my strong suit.  I'm still at a pretty low weight.  When I go higher, I feel and hear a clicking in my right shoulder so I'm actually a little scared to go any heavier.  So my limit for now is 6.25kgs. The second move is the Arnold Press.  The first set was tough.  The second set I was struggling, but got it.  The Drop Set, I couldn't finish in the seated position.  I needed to stand and use a little squat push to get the last few reps up.  Especially on the heavy first set.  But by then, I was fried, so I couldn't sit on the second Drop Set.  I stood on the last 4-5 reps and needed a little bounce to get the weights started going up. Very little.  I really hit my limit on those last two sets.  The Progressive Set with Upright Rows was extremely touch on the heavy weight and then the last two sets on the descending sets.  It was necessary for me to take several short breaks, but I did not let the weights down.  And only for a breath or two.  The next Super Set with the Alt. Front Raise and the Plate-Twist-Twist.  OH MY GOODNESS.  Talk about a burn in the shoulders AND the forearms.  On the PTT, I would be fine until I hit 7 reps, then I would die.  But I'd come back to life and pump out the last three reps.  OUCH!!  The front raises were really tough, especially on the heavy weight.  I really tried to fix my form so my right shoulder wouldn't click.  For the most part, I got it, but there was one click in the beginning.  The final Progressive Set started out good, but my range of motion kept getting lower and lower.  Also, I do this one bending over because on the ball, it wouldn't work.  I did the last two sets very slowly and with a breath between each rep.  Tried very hard not to hold my breath.  The last Super Set is a little peculiar.  The Superman Stretch is something I do, sort of, in ChaLEAN Extreme in Ab Burner, but I'm still trying to workout how to activate the appropriate target muscles.  The Plank-Twist-Twist is a tough move, but good for the cardio.  Great burnout routine.

I moved into Abs and actually, I started off strong.  My V-Ups were really good with a lot of range of motion.  First Sets are always a good start, but the real work started when I hit the second set.  Now the burn started to set in.  The final Spicy Set was painful! Not only abs, but shoulders as well.  I got the expected burn.

Splits and Flow were both on point, and not much to worry about with the knee either, so I was happy.  Still being careful, though.  There is another Spooky Challenge up, but I was beat, so I'll do it next time.

In the end, after over four and a half hours, I torched 1925kcals.  HUGE BURN!!!  And got it done early so I was happy!  Resistance and Tennis! What a first half!!!

10-17-16 HY: Tennis + Splits + TCF.

10-17-16 HY: Tennis + Splits + TCF.

Second Tennis day in a row!  But this one was scheduled, so just getting back to the normal schedule.  The gym was a little cooler than before, but still very warm and humid.  I forgot my head band and wrist band so sweat was dripping into my eyes almost the whole time.  I kept wiping my face and forehead with my shirt, but that started to hurt after a while.  The tennis was good.  Hard hitting and intense.  Hit some really good shots and was beaten by some really good shots.  We've been playing each other for several years now and we know the game, so playing to win is getting tricky.  But I'm still able to take home the "W".  Score today was 6-4, 6-3.  Body was still sore, and plus, I did something to my knee again, so I had to run carefully.  But not much of an issue until I got home.  Later in the evening, it got painful with each step so I put on my strap brace and that solved the pain problem. 

I almost didn't do my stretch because of my knee, but I decided just to give it a try and then stop if the knee felt weird.  Fortunately, not weirdness.  Knee felt good through the whole routine and even through the Flow.  I had a good session and the stretch was awesome.  I have settled on another plateau which I must push past in due time.

In the end, the tennis burned a nice 950+kcals.  A little over half the time of yesterday's session, but like 90+% of the calories burned.  Much more intense today.  Awesome!

10-16-16 HY: Tennis + Splits + TCF.

10-16-16 HY: Tennis + Splits + TCF.

I went to bed late last night and woke up late and feeling okay, until I got up and started walking around.  Upper body soreness in my arms and shoulders.  Lower body soreness in the quads and hamstrings.  Basically all over.  But it was a pretty lazy day.  I did watch the Cubs win game 1 of the NLCS!  WOW!!! What a game!  Then I watched a few episodes of Friends with my wife as we both just vegged out in the living room.  Around noon I started to think about what I should do for my workout.  I just didn't feel like doing anything.  I had to run some errands with my wife in town so we left around mid afternoon and we came back home around late afternoon just as dusk was setting it.  As we were driving home and I was thinking about starting my workout when we got home, my wife asked if I wanted to play tennis.  I jumped on that like (snap) THAT!  YES for TENNIS!!  Actually, my wife has been taking tennis lessons through the city and the cycle was completed last week, so she wanted to play.  Earlier in the day when we were talking, I recommended that she play when she could so she wouldn't forget what she learned.  So, we went to play tennis.

No game, but she was a lot better.  Forehand was a lot more consistent, the form on her serve was way more tightened up, but her backhand still needs work.  But playing with her is good practice for me in control.  Also, since she doesn't have a lot of control yet, her balls go all over and I have to run everything down.  That is what makes tennis with my wife such a good workout.  But this time, since she had improved, we were able to keep the rallies going a lot longer so I had to run a lot more.  Got a great workout.

When I got home, instead of going straight to the shower, I went and did my Splits and Flow.  All on point.  Pushing lower was painful, but it was good.

In the end, I torched a solid 1045kcal.  Good cardio workout today in the way I like it, outdoor sports!

10-15-16 HY: Body Beast - Bulk: Arms + RevAbs - Merciless Abs + Spooky Challenge 2 + Splits + TCF.

10-15-16 HY: Body Beast - Bulk: Arms + RevAbs -  Merciless Abs + Spooky Challenge 2 + Splits + TCF.

The second time for me to workout on Saturday.  Sunset is getting earlier so I am able to get an earlier start so I don't have to end so late. 

Just for fun, I decided to try something a little different today.  I was curious about muscle size, so I measured my arms flexed and unflexed before and after the workout.  Frankly, I was pretty surprised at the results.  This is a little embarrassing because my arms are so spindly, but here goes. Before the workout,

Right arm - Flexed: 37.75cm Unflexed: 35.25cm. 
Left arm - Flexed: 38.5cm Unflexed: 36.75cm. 

The shocker is that my right arm is smaller than my left.  My right are has been noticeably stronger than my left arm since I can remember, so this was a big shock, and very confusing... WHY IS THAT???  Especially with the tennis, and the fact that I am heavily right side dominant, I just really didn't expect that.  I'm coming to the end of the worksheet for Bulk: Arms so I used a little black dot/circle to denote doing the set.  Not to many changes since the last time about two months ago.  But since I plan on doing the Bulk Phase till the end of the year, I hope I will be able to seem some more results.  I really liked that way this routine is set up, alternation bi and tri moves, instead of the way it is in Build when one part is done in the first half and the second part in the second half.  On the initial Progressive Set, I had to use some body English on the first heavy set.  My bis were totally blown at that point.  But the descending round, I was able to do the heavy set a lot better.  Bis were BURNING at the end of the light set. The next Single Set was for Triceps.  I always thought that Triceps Extensions were easy, and the first two sets were, but the Drop Set, I had to push as hard as I could to get those bad boys up.  Another good burn.  Force Set for the bis. Arms were burning by the third set.  And the fourth there was a lot of movement.  I couldn't keep holding the dumbbells between the 4th and 5th sets. I had to put them down and shake out a bit, but it was all done withing the time. Another BURN!! The Single Set Skull Crushers were actually a lot better than what I expected.  I almost failed on the Drop Sets, but I held on.  The heavy set, almost fell, but I got through well enough.  I had to use some body English and flaring elbows to get the weights up.  The Progressive Set with Hammer Curls was so BRUTAL!!!  I definitely needed body English to get the first heavy set up.  The second heavy set at the top of the descending series was much better.  Just like on the next Progressive Set with Triceps Kickbacks.  Heavy was TOUGH!!!  But on the final two sets of the descending series, my upper lats were frying so badly just trying to keep my elbow up.  The final Single Set calls for only one set of 30 Weighted Crunches, but I did two sets.  The first with the weight on my chest, then I held my weight behind my head and did the same thing. Burtal Brutal BRUTAL workout, but feels awesome.  The ending measurements were a shock as well. 

Right arm - Flexed: 40.5cm Unflexed: 65.2cm. 
Left arm - Flexed: 41.75cm Unflexed: 37.25cm.

Went up One centimeter unflexed and 3 centimeters Flexed.  Not sure what that means, but It was fun, because it helped me really focus on what I was doing. 

I stepped it up again on the abs for this week. And with the first move, V-ups, I was dying.  The Slow V-Ups are so tough.  The next move, Kick through Twisting Plank, is a little easier, so I could focus on really flexing and pinching the obliques. I was totally moaning and groaning through the whole routine.  Really much more intense with less moves and reps.

And if that wasn't enough, my Challenge group had a challenge do today, so I had to do it.  It was three simple moves, Pumpkin Pickers, Full Moon Rises and Pass the Pumpkin.  Which basically are Medicine Ball Pick Up and Raise of 40reps, Leg Raises with a Balance Ball between your feet, 10 Times, and finally Pass the pumpkin which is the Russian Twist.  I was going to do this on Friday, but I was too tired to do it, so I did it tonight.  Oh, one time through is one set, and the requirement of the challenge is 5 sets...  FIVE SETS!!!  The previous challenge only required 5. The second move was fine, but the first and last were just brutal.  40 Squat Pick Ups was definitely the move to recon with, 40reps is a lot of reps, and I was using a 5kg medicine ball instead of a pumpkin.  I was totally gassing out in the last two sets.  And my arms were like jello, so trying to pick up that ball was tough.  But I got through it!

After all that, I was ready for my splits.  Splits were good, and the Flow was great!

In the end, I torched 1226kcals.  Very happy with the way I started off my workout week.  And this week is going to be difficult.  Next Saturday, I have plans after sunset, so I will have to do a workout on Friday, and Saturday will be my off day.  So Planning a strategy for next week is already set in motion.

10-13-16 HY: Body Beast - Bulk: Back + ChaLEAN Extreme - Extreme Abs + Splits + TCF.

10-13-16 HY: Body Beast - Bulk: Back + ChaLEAN Extreme - Extreme Abs + Splits + TCF.

Morning shake and workout today.  I don't usually have a lot of time in the mornings so I usually just do a shorter routine, but today, for some reason, I woke up early, and got ready really quickly so I was able to stick with the schedule and do a resistance routine.  It has been a while since I did a resistance routine in the morning.  So, I'm curious about how this will go.

When I got the worksheet out I was happy to discover that it is a relatively short routine, but really intense.  The first Super Set, I upped all the weights on the Pull-Over.  Felt good to see that I am progressing.  I was also able to do the 10 reps straight on the first two sets of Pull Ups.  On the third set, I did 9 reps, then hung for a moment, then powered out the last rep.  The Progressive Set was really tough. I was able to do a slight hold on the first half, but in the second half, it was just up and down.  I couldn't do the hold.  The Force Set was good.  I got all the way through without too much trouble.  I think I could add a little weight next time.  The only Single Set of the routine made me feel my back muscles really activate.  I had to focus hard on keeping my back straight or I would have broken my back on the heavy drop set.  The final Super Set, I was feeling those Reverse Flies.  And the weights in the Plank Rotation felt a little heavy on the first set, but I got used to it and was able to keep up on the rep count with the previous time.  I dropped 2 reps on the first round.  Back was feeling pumped and big.  I had to take some extra time to stretch out my back.

Moved right into abs.  For some reason, some of the moves seemed a little tougher than yesterday.  So I took a step backwards.  Or, maybe it's because in the morning, I'm not as ready or warmed up.  But I got a good burn today.

The Splits and Flow had to wait until after work.  So, I got them done after my night class.  There was a weird sensation tonight.  My hamstrings and hip flexors felt really tight at the beginning of each stretch, but then they lengthened out pretty quickly after I got through the initial pain, then I was able to get really low.  Sort of like a rubber band finding a second wind.  Weird, but nice.  Flow was awesome!

In the end, I torched around 750kcals. but just the morning.  Happy Day!

10-12-16 HY: P90X2 - Recovery + Mobility + Splits + TCF.

10-12-16 HY: P90X2 - Recovery + Mobility + Splits + TCF.

Morning shake and workout today.  Legs were really feeling the results of two straight leg days, resistance then plyo.  Probably not the best combo, but I got through it.  Normally, I'd like to spread out leg days, but I didn't want to mess with the schedule again, so I left it as is.

I went through the moves to start, but this time, I totally doubled all the Foam Rolling areas.  Lower right leg, Upper right leg, Inner right leg, upper right body, and the left side.  It was so great to just sit on the hot spot and wait for the release.  A few times, I didn't get the release, but it was kneaded out some, so I'll have to go back and get it to release.  Today though, I really hit my shin area.  Started to feel some tightening a few days ago, so I wanted to really roll it out today.  It felt so awesome.  As for the stretching part after the foam rolling, I didn't feel as flexible as I thought I'd be.  Part of the reason is that I was feeling pretty sore.  So I pushed as much as my threshold of pain would allow.

Can anyone tell me if there is a correlation between soreness and flexibility.  Does soreness reduce flexibility?

Splits and Flow had to be done in the evening after work, and they were good.  Splits were still a little sore, but I pushed as much as I could.

In the end, I only burned just under 250kcals, but the benefits were more than just burning calories.  This was so necessary.

10-11-16 HY: Combat HIIT 2 Shock Plyo + ChaLEAN Extreme - Extreme Abs + Splits + TCF.

10-11-16 HY: Combat HIIT 2 Shock Plyo + ChaLEAN Extreme - Extreme Abs + Splits + TCF.

Normal day, so I got home and a decent time and was able to relax a bit before hitting the gym (second floor of my house) for my workout.  But the only reason I could do that was because I knew that this workout would be a little shorter than the resistance routines.  It was a welcome respite from the longer workouts.

I had sort of forgotten what Shock Plyo was like, and if I had remembered before I started, I probably would have changed it to something else.  Yesterday was Bulk Legs and today, Shock Plyo???  Is that crazy or what???  My legs started to burn with the warm up.  The squats and lunges just rocked my legs.  But I was actually surprised that I was able to get all the way through the routine.  I was also surprised that I was able to do all the push ups in the last track.  I was sore, but not so sore as to get on my knees.  The Combat HIIT routines are great.  Since my knee was a bit gimpy, I thought that this routine would hurt it a bit, but it didn't.  There was a little push, but I wore my strap brace and that was enough.  But when I do the other martial arts routines, that hurts my knee a lot.  So, I think that I will just finish out this program, the last three weeks, and then sort of lay off the fighting programs.  I want to use the newest addition to my workout program library, Insanity - MAX 30 for my cardio days next.  Probably will start that next month or December.  I may hold off until the new year just to start something new in the new year.  Anyway, I really liked this routine and I sweat a ton.  Burned a ton of calories as well.

I moved right into abs and I can feel my ab strength increasing through the diminishing pain as I progress through the routine.  At the beginning of the week, I was totally dying,  I could barely get my legs around on the Clock Work.  Now, I can do it and circle lower.  All around, my strength is returning to my core.

Splits and Flow were good all around as well.

In the end, I torched a solid 800+kcals with this workout.  But this was four brutal days in a row because of my newly adjusted schedule.  Really need that recovery day tomorrow.

10-10-16 HY: Body Beast - Bulk: Legs + ChaLEAN Extreme - Extreme Abs + Splits + TCF.

10-10-16 HY: Body Beast - Bulk: Legs + ChaLEAN Extreme - Extreme Abs + Splits + TCF.

Today was a national holiday, Sports Day, so no work today.  Instead, I spent most of the morning watching the 2nd presidential debate and the analysis afterwards.  Riveting stuff.  Felt really lazy today.  Anyway, I didn't know what routine was up today before I started to prep.  But earlier in the day, I was doing some shopping with my girls and I started to feel a slight pull in my right upper inner thigh.  It was like it was almost getting ready to cramp, so I would massage it some and it would be okay for a bit.  So needless today, I was hoping today's routine would not be Legs.  When I discovered it WAS Legs, I considered changing to another routine.  But then I figured that it was only while I was out and I hadn't felt anything since coming back, so I decided to go ahead and do the Legs routine, and if it did feel like it was going to cramp up, I'd stop and switch to another routine.  Luckily, no such feeling so I went on and finished the Legs routine.

I think the toughest move in the whole Bulk: Legs routine is the first move, Front to Back Lunges.  I was first introduced to this move in Supreme 90, a non-Beachbody program that is similar to P90X.  I always died on that move there, and it was the same here.  I just barely made it to the last rep in each set.  I'm very happy that the first set is only 12reps.  15 would be brutal.  The Progressive Set with Squats is not too bad.  I only have a 25kg X2 dumbbell set and squatting 50kgs isn't that hard.  I was doing over 100kgs on the machine at school.  The Force Set, I went from one 25kg dumbbell to two 13.25kg dumbbells.  I think I can go heavier next time around.  The Progressive Set was also good.  The heavier weight was starting to tighten my back, but I was able to flex it safe through all three weights, ascending and descending. I was also able to keep up with Segi.  The final Legs Super Set has the second toughest move, the Alt. Side Squat.  That move just kills the inner thighs.  If there was a move that would trigger a cramp, this is it.  But all was fine, no cramp.  The Dead Lifts were fine.   I think I can go a bit heavier next time.  The biggest change I did was to double the ending Super Set.  Sagi does only one set of each move once a circuit. One side per circuit.  But I did both sides in each circuit, and I burned out my calves, and I got a good warm up for my abs.  Also, I don't spell "BEAST" forwards and backwards, I do a mirror image, so the first time is normal, and the second is like your seeing the word in a mirror, so the movements are all equal.  Great routine, but I'm wondering how much I'm going to feel it tomorrow or the next day.

Moved right into abs and it was good.  I mean, I feel I did better than the previous time.  I'm happy my abs are starting to get stronger.  The Splits and Flow were also good.  Getting Lower and keeping a high level of smoothness.  I felt a slight pull in my left glute, so I took some extra time to stretch it out. 

In the end, I torched 1100+kcals.  Legs really burn a lot of calories when you focus on them.  But the Piper is waiting.

10-09-16 HY: Combat 60 LIVE - Ultimate Warrior's Workout + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.

10-09-16 HY: Combat 60 LIVE - Ultimate Warrior's Workout + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.

Today was one of those days where I didn't want to do anything.  I was feeling sluggish when I got up and, in fact, I didn't really feel like getting up at all. But after getting up, I just ate and started watching the CUBS!  Finally, around mid afternoon, I went to get gas for my car, and do a few errands for home and work.  Long story short, I wasted about 90 minutes because I missed a call on my phone.  I ended up getting at home around 7pm, and I didn't start my workout till almost 7:30pm  WAY later than I was planning to start.  SO I wasn't in the best of moods.  But it got a lot better once that adrenaline started to flow.

This is the first time for me to do Combat 60 LIVE so I was interested to see what they had in store for me.  It was a good routine with a lot of fun tracks and circuit intervals.  The moves were pretty much the same except for a few new ones like during the Capoeira circuit, a few new moves there, and a different combination of kicks and knees through out.  It was a good sweaty time, and about at the 3rd of 4th circuit, I need to take a little extra time to catch my breath between circuits.  I was really happy at the end when I was able to do all the push ups on my toes.  It was a weird sensation because I was struggling to get up, but I never gave out.  I was able to maintain stable form despite the soreness in my shoulders from yesterday's workout. 

I was still wanting to do some abs afterwards, so I went back to a beauty of an ab routine, short and sweet, Extreme Core Circuit.  But this time I used 2kgs in both hands.  That was tough.  And again, I got a lovely burn in the abs.

Splits and Flow were great. Keep on pushing!

In the end, I torched just over 900kcals.  Wouldn't expect anything less from Combat.

10-08-16 HY: Body Beast - Bulk: Chest + ChaLEAN Extreme - Extreme Abs + Splits + TCF.

10-08-16 HY: Body Beast - Bulk: Chest + ChaLEAN Extreme - Extreme Abs + Splits + TCF.

Yes, I actually worked out on Saturday night.  I had to make a schedule change due to the early sunset on Friday afternoon. Normally, my off day would be on Saturday, but since I had to take Friday off, Saturday, after sunset is now a workout day.  That is until the days start getting longer and I am able to workout Fridays again.  So, for the next few winter months, Friday is my new off day.

Today, I started the Bulk Phase of Body Beast.  Chest was up and I'm glad for the shorter routines.  But they were brutal.  Really wasted and burned out, not only my chest, but also my shoulders and upper arms.  Starting off with a Super Set with the two main chest moves, Flies and Presses.  It was a good set, and really got my chest to flex and my shoulders to hit their limits.  On the last of the Drop Sets, I only went down to 23.75kgs instead of the 22kgs like last time.  That was the only change in weights this whole routine from last time.  Then Force Set, I kept at 19.5kgs, and I barely got all the way up on the last rep.  I was just about to fold, but something gave me that last little push to get it up.  The Progressive Set started off well, but the first heavy set, I barely got it up on the last rep again, and the descending sets, ALL pushed me to my limit just a moment from not being able to lock in my elbows.  The Combo Set, was the same.  On the heavy set, barely got it up on the last rep.  On the work sheet I wrote a little "Lt" meaning "Limit" above the sets where I hit my limit.  The Multi Set, Talk about BURNED OUT!!! I was so beat that I couldn't even go half way down on the Decline Push Ups.  Rep counts were the same, but I raised my legs on the Russian Twist.  Finally, my personal addition to the routine just because I like the move, Band X-Upper Cuts.  I got a new set of bands from the US this summer, so I was happy to finally get them out and put them to work.  I used different colors this time and got to the heavy band on the third set, then, on the last set, I added a static hold. BRUTAL!!!  But I was feeling good.

I'm stepping up the abs work and moving back to the more intense ab routine. Or at least the next step up.  Definitely very intense and my abs got the burn I was expecting.

The Splits and Flow were on point and done well.  I did add some time to the stretch moves, just to add some intensity to the plateaued condition of my splits.  Now, it's getting a little tenuous because of the month. Only three months left to reach my goal!

In the end, I torched just over 800kcals.  But I got a great pump and burn!

10-06-16 HY: P90X2 - Cold Start + S.W.C. + Tennis + Splits + TCF.

10-06-16 HY: P90X2 - Cold Start + Spooky Workout Challenge + Tennis + Splits + TCF.

Well, today was another odd day.  The night before, I was notified that I would not have my night class this evening, so that opened up the door for me to go to the tennis club.  Yes, the one I have not been to in over 3 months.  Last night, I was sort of planning to do a double workout.  Do Combat in the morning, then tennis at night.  I usually wake up when I hear my daughter bumping around in the kitchen getting ready for school.  That is before 7am.  Today, she had a school event so she didn't have to go to school at the normal early time, so I wasn't woken up until past 8pm.  That gave me a lot less time to get a workout in and get ready for work.  So, I decided not to do a double and just stretch or foam roll in the morning.  While I was trying to decide what to do, I was checking my Beachbody Coach's challenge page and she had just put up the challenge for this week.  So I decided to just do some stretching and then do the challenge.  Here is the challenge graphic.

I started to do it thinking that it was going to be easy.  Well, it wasn't easy.  It was a good intense routine.  My hips are so inflexible. The first move was really tough, especially when trying to keep my hips flat with my knees and shoulders.  I just can't get them that high, so I sag in the middle.  Walking down was a lot harder than walking up (towards my head).  The easiest move by far was the second move.  The first two rounds were fine, but my shoulders really started to feel it in the final round.  The last move, like the second, was fine in the first round, but I was feeling some pull in my core in the second round.  The third round was a good ab/core workout.  Also, to simulate the broom, I was using a weighted bar.  Twisting from side-to-side, I heard my back crack several times.  But MAN, that was a good little workout.

In the end, I burned over 250kcals.

In the evening, I went to play tennis.  We had two courts and an odd number.  Only 7 members came, so we traded the match and practice time.  I was on the practice court first with two others.  Cut throat style.  I was alone first.  At the end of the practice session, I was dying.  One against to is not about winning points, it's about keeping the ball in play.  That was brutal, but fun.  In the next session, I was with another person, and the third guy was alone.  Huge difference in running time and distance.  Plus, the alone guy is sort of a beginner, so he couldn't control where he hit the ball, so I didn't get a lot of hits.  Which was fine because I was bushed.  Finally I got onto the match court.  I was afraid of serving because I haven't served in months.  But my serve was actually pretty good.  I hit a few aces, and service winners, but I also double faulted the last two points, effectively losing the game for my team.  But the next time I got a chance to serve, I closed it out from 40-15.  We won the set, 6-4.  Only had time for one set, but it was a long set.  We play in a gym, so yes, very humid.  Not to hot though which is good.

In the end, I torched 1300+kcals.  Nice burn for 2+ hours of tennis.  It is also nice to get back to match play again.  I wish I could play singles, but that is for another time.

Splits and Flow were in the evening, and they were good.  Got through everything today, so I was happy.

10-05-16 HY: P90X3 - X3 Yoga + Splits + TCF.

10-05-16 HY: P90X3 - X3 Yoga + Splits + TCF.

This was sort of an odd morning.  I was planning to do X2 Yoga, but as I was setting up, I discovered that I was way behind on my stats logging and I got caught up in that.  So, I ended up having to do X3 Yoga. 

It was a good session.  Almost everything seemed to be right on point.  I had just a few balance issues with Half Moon on the right side, and just a little bit with Toe Bind, but actually, I think today's Toe Bind was the best I've done.  I always tried to do the advanced move, putting my leg out to the side, but I realized today, that I am not ready for the advanced move yet, so I kept my foot forward, and my balance and stability were much better.  I need to practice a little more before I can move on to the advanced move.  I tried through out to focus on breathing and staying loose and centered.  Felt good.

I had to do the Splits and Flow in the evening so today, was back to normal for the mid-week recovery.  Splits were good.  Knee felt okay so I was happy.  I got back to the mark and pushed passed it early on.  The Flow was good and smooth.

In the end, I only burned about 200kcals in the morning, but the recovery was necessary.

10-04-16 HY: Body Beast - Build: Back & Bis + RevAbs - Mercy Abs + Splits + TCF.

10-04-16 HY: Body Beast - Build: Back & Bis + RevAbs - Mercy Abs + Splits + TCF.

Again, got home a little late so had to get to it quick.  But was unable to because my wife was feeling a little tired, so I took some time to be with her.  But once I got started, it was GO GO GO!!!

Today ends the Build Phase, so I'm going to be starting the Bulk Phase the next time I do a resistance routine, probably Friday.  So today, I wanted to go out strong.  I feel I did well, I made some gains on a few moves, but I was basically stable on what I did back on Sept. 23 about a week and a half ago.  The first half of the routine is Back, and I pretty much stayed right where I was with regard to weights and reps.  Even the last set of the Pull Ups was again, a 7-3 split to 10 reps.  The big difference is that I was able to keep up with Sagi and not take too many extra "I'm dying" breaks.  I still had to take a few breaks because of plate changes on my dumbbells.  I didn't feel as worn out as I did on the 23rd.  Also, no dizziness or lightheadedness.  The Giant Set was good, no changes.  But the Chin Ups were a little better.  First set was a straight 12 reps with no break.  The second set was a little better splits, 6-2 as opposed to 5-2-1 last time.  But the last set was again, 3-2-1.  And I barely got up on the last rep.  Total burn out.  The next three Single Sets for the Biceps were all the same, except for the second set on the curls.  I just went up from 7.5kgs to 8.75kgs.  On the last Single Set of Curls, I had to use some body movement to get the dumbbells up or I wouldn't have been able to get them all the way up.  The very last Single Set, I made some gains.  Raising the two set total to 22reps each.  On the second set, the last few reps, I could barely get my chest off the ground and my hand had to slide some above my head.  I was just so burned out.  But I powered through to the end.  My Back and Biceps were feeling the burn and Pump.

I moved right into Abs and stuck with Mercy Abs.  Today was still really tough.  I seem to have very little endurance in my core.  I can power through a quick set, but the slow long moves just burn out my core really quickly.  I also added that extra In and Out in the first round again.  More burn for my buck.

Splits were good.  Legs are still tight, but I was able to feel the opening up of my hip flexors, and I was able to get to the low mark a little earlier than yesterday.  Flow was also smoother than yesterday, no hiccups.

In the end, I torched 1062kcals.  Got to keep it going.

One thing I'm doing this week/month is a personal challenge.  No Sweet Snacks or sugary snacks at all.  Since going to the USA and snacking on some extremely delicious stuff, I sort of have been bad here, snacking of some bad stuff, like M&M's, and Reese's Peanut Butter Cups, MY FAVORITE!!  But I felt heavy after ingesting them every time.  So I am challenging myself to break the temptation and not have them at all for, to start with, one week.  If I survive that, I'll extend it weekly until I can do a whole month.  Wish me luck!

10-03-16 HY: Tennis + Splits + TCF.

10-03-16 HY: Tennis + Splits + TCF.

Tennis day is back and I was wondering how I would do because last week, I also did Build: Legs on Sunday and I was extremely sore while playing tennis the next day.  Today, was a lot better than last week.  I didn't feel as sore or as tight.  I was able to move a lot better and faster.  But I was feeling a bit over-confident and I pushed off for a shot about half way in and I felt a little pull in my calf.  Nothing big, but it was enough to make me cautious and let some balls go.  The gym was still really humid, but luckily a little less hot.  Probably because it was cloudy today because another typhoon is approaching.  Overall, the level of play was better than last week.  But there were still a lot more missed hits and frame shots, so I'm still about a month away from feel really comfortable on the court.  All of that not withstanding, it was a ton of fun, being able to hit out and occasionally crush a ball for a winner.

Splits and Flow came in the evening, and I was able to add a little time to the moves.  I tightened up some so getting back to the mark took a little longer.  That is why I took a little extra time on the earlier moves, so I could get more time in the stretch.  The Flow was choice! Clean and smooth.

In the end, I torched 1000+kcals during the tennis.  Good to top a grand again for tennis.

Also, I was unable to post my August calendar so I'm going to post both August and September below.  The huge white space of inactivity in September was the time I just returned from the USA and I was not in a condition to move.  Bouts of vertigo and nausea due to jet lag and probably sleep deprivation.  That is not happening again.  I'm back on track!

10-02-16 HY: Yard Work + Body Beast - Build: Legs + RevAbs - Mercy Abs + Splits + TCF.

10-02-16 HY: Yard Work + Body Beast - Build: Legs + RevAbs - Mercy Abs + Splits + TCF.

It has been about a month since I did my yard last and it has been raining and sunny creating the perfect conditions for growth.  My yard was like a jungle so it had to be done and done short today because another typhoon is on the way.  With all that rain and then the sunny days that will follow, it will grow like crazy again.  So, like last time, I took the time to do it short which means a double cut with a "sweep-rake-bag" in between.  Luckily it wasn't TOO hot, but it was hot enough.  But I was able to finish in just over two hours.  I was wasted afterwards.  There was no idea of letting that be my workout for the day, I knew I had Legs coming up so I rested up.

Since I have tennis tomorrow, I seriously thought about doing another routine, but eventually decided to stick with the schedule and do Legs.  I didn't change anything except for one move's weights.  And that was by accident on the first set, then by design on the second.  Through the first Single Set, the next Super Set, and the third Giant Set, everything went well.  The biggest development is that I didn't feel as though my legs were going to cramp after the Super Set.  They felt strong and stable, no cramping up.  I was very happy about that.  In the final Giant Set, I picked up the pace on the Calf Raises and upped my set rep count to 55reps on both sets.  The one move that I went up in weight was the next move, the Seated Calf Raises.  I accidentally kept a 1.25kg plate on the dumbbell so that is how much I went up on both sets.  Again, the ab move, "In and Outs", was a good warm up for the next routine.  Great routine and awesome burn.

I went right into Abs.  I was debating on whether or not to move up to Extreme Abs with Chalene, but I decided to do this week with Brett and do the Mercy Abs routine.  Even though there aren't as many reps or move, it is just as, if not more, intense than the other of my ab routines.  I always burnout right at the end, and today was no different.  I really tried to control the reps and not just swing up.  Tried to really engage my abs more.  Also, in the first round, I added a set of 15 In and Outs so all the rounds would be made up of three moves.  I could really feel the difference one set can make.  Abs were on FIRE!!!

I was a little worried about my knee as I started my Splits training, and I had already decided that I would stop if my knee felt any discomfort and do a different set of stretches, but there was nothing odd.  The knee felt fine and so I did a full and regular routine.  Pushed back to my lowest point.  What is up with my tight hammies?  Flow was good, I did have one hiccup in the second Flow when I blanked out and forgot the next move in the the Flow.  So I just reset and it went smoothly from there.  Busy day, but got a lot done!

In the end, I torched a total of close to 1700kcals.  Great way to start my week.