1-31-17 HY: Insanity MAX 30: Tabata Power + Splits + TCF.
Once I got home, I didn't take as long a relaxing period as I usually take. I wanted to get my workout done quickly so I got started pretty quickly. Just a cup of decaf soy coffee, and I was ready.
Day 4. Today is the second round for me with Tabata Power so I was really curious how far I'd be able to go. Last time on Day 2, I maxed out at 11 minutes flat. Yesterday, I maxed out at 11:16. On the first Tabata Power, I was learning the style of the routine. Now that I know what to expect, I was able to mentally prepare myself and muscle through the pain. The third Circuit is the Push Up Circuit. Five double sets of a variety of push ups. I got through the first move, but then couldn't even get my body moving for the second. That was the 11 minute mark. My arms, shoulders and back were feeling good today, I was ready to push through. I knew that if... IF I got through the Push Up Circuit, I could go far. Good news, I smashed it! I not only got through the Push Up round, I almost made it through the entire routine. There was one move that almost got me. I made it through the two rounds, but I wasn't going to continue, I was going to max out. But when Shaun T explained the next move, I thought that I could do it. It was the same push up, but on my knees. So happy to get on my knees. And it just so happens that that was the last move of the circuit so I MADE IT!!!. The standing cardio circuits were better this time around. But I almost lost it on the core circuit. There was one more I had to modify, it was the Single Leg Raise and Punch. I had to keep the non-moving leg on the floor instead of raised just off the floor. The last circuit, "The Challenge", is a straight, no 10 second break, 5 moves for 3 minutes. I made it all the way to the final move, but then I just totally gassed out. I was like, "NOOOOOOO, Why are you putting this move at the very end. THAT'S NOT FAIR!!!" Yep, crying like a baby. The final move was... POWER JUMPS. On top of that, not only thirty seconds, but for a whole minute. I gave it a go, but I died 16 seconds in. So my MAX OUT time was 29:16. I was so bummed that I gave out so close to the end. I know we're not supposed to rewind, but I really wanted to try to finish the whole minute, so after recovering a bit, I back up 16 seconds and gave it a go. I wasn't able to get my knees as high as I did in the second Circuit, but I was moving and jumping. I did the whole minute of Power Jumps. Man, was that a long minute! With the Tabata style, I think I can go a lot further than the style in Cardio Challenge or Sweat Intervals. That 10 second active rest is HUGE! If there was no 10 second break, I wouldn't have been able to get all the way to the last minute. I was really happy that I made it that far. Next time, I hope to not modify anything, especially not in the Core circuit.
Moved right into the splits and pushed hard. But I think I'm going to have to push harder. I'm going to have to push until the breaking point and beyond. I've just about reached my limit pain wise now, but pushing past the limit is the only way I'll get passed that plateau. As far as the Flow, something happened today that hasn't happened in months. I was doing a Flow when just for a moment, I thought about something else, suddenly, I couldn't go on. I just forgot how to connect the next move. So, I gave up and started again. Finally, I made it through. That was weird!
In the end, I torched a cool 800+kcals. It all felt good. But I sweat like crazy. Nice to do so even in the winter.
Tuesday, January 31, 2017
1-30-17 HY: Insanity MAX 30: Sweat Intervals + Ab Attack: 10 + Splits + TCF.
1-30-17 HY: Insanity MAX 30: Sweat Intervals + Ab Attack: 10 + Splits + TCF.
Another new routine today. With a name like "Sweat Intervals" it can't be anything but intimidating. My calves are still a bit tender, so the warm up with all those jumping moves was painful, and when it got too painful, I switched to the modifier's moves for a few seconds, but I didn't stop. To me, it is not a MAX OUT if I'm not tired. So, I am not counting that switch to modifier a MAX OUT. The five circuits after the warm up were fun. Since it was the first time, there were a few moves that I had to watch and learn before doing the move. I also don't consider that a MAX OUT even though I wasn't technically moving with Shaun T. I was happy that there wasn't a circuit like the Push Up Circuit in Tabata Power yesterday, and I guess tomorrow. Yesterday, my MAX OUT time was 11:00. Today, my MAX OUT time was 11:16. I couldn't even start the move yesterday, but today, I got about 10 seconds into the move before my body just stopped. But I was still good to go. I lasted another 9 minutes before I started to need an longer break between circuits, and then in the last one and two-thirds circuits, I had to take a small break at the end of every move. I was WHIPPED! That was such a tough and intense routine, but the moves were fun, so I had a good time, and it didn't seem too long.
I found that the other disc in month 2 with Ab Attack:10 is also defective, so I have only one out of four discs with a working Ab Attack: 10. But one is all I need. On Saturday night, I maxed out at :46 seconds. That first move for a whole minute was just too brutal right off. So, today, I cheated a bit. I did the first move in the modified style, then went to regular style for the rest of the moves. Doing that, my MAX OUT time was 4:24. I almost went a half way. I was happy for that. But I want to get to the point where I can do a non-modified first move. Also, on the last move, the Ab Drum, instead of tapping out every 15 seconds, I tapped out every 20 seconds, so only three breaks. Already some improvement.
I took a lot of time today to stretch and push my splits as low as possible. I'm trying to stretch my hip flexors and hamstrings at all angles so I am doing more ballistic shifting on the stretches. Brought the pain today. Flows were awesome!
In the end, I torched a good 1187kcals. The title is only half right, Yes, I certainly did Sweat, but not in intervals, I was sweating the entire time!!!
Another new routine today. With a name like "Sweat Intervals" it can't be anything but intimidating. My calves are still a bit tender, so the warm up with all those jumping moves was painful, and when it got too painful, I switched to the modifier's moves for a few seconds, but I didn't stop. To me, it is not a MAX OUT if I'm not tired. So, I am not counting that switch to modifier a MAX OUT. The five circuits after the warm up were fun. Since it was the first time, there were a few moves that I had to watch and learn before doing the move. I also don't consider that a MAX OUT even though I wasn't technically moving with Shaun T. I was happy that there wasn't a circuit like the Push Up Circuit in Tabata Power yesterday, and I guess tomorrow. Yesterday, my MAX OUT time was 11:00. Today, my MAX OUT time was 11:16. I couldn't even start the move yesterday, but today, I got about 10 seconds into the move before my body just stopped. But I was still good to go. I lasted another 9 minutes before I started to need an longer break between circuits, and then in the last one and two-thirds circuits, I had to take a small break at the end of every move. I was WHIPPED! That was such a tough and intense routine, but the moves were fun, so I had a good time, and it didn't seem too long.
I found that the other disc in month 2 with Ab Attack:10 is also defective, so I have only one out of four discs with a working Ab Attack: 10. But one is all I need. On Saturday night, I maxed out at :46 seconds. That first move for a whole minute was just too brutal right off. So, today, I cheated a bit. I did the first move in the modified style, then went to regular style for the rest of the moves. Doing that, my MAX OUT time was 4:24. I almost went a half way. I was happy for that. But I want to get to the point where I can do a non-modified first move. Also, on the last move, the Ab Drum, instead of tapping out every 15 seconds, I tapped out every 20 seconds, so only three breaks. Already some improvement.
I took a lot of time today to stretch and push my splits as low as possible. I'm trying to stretch my hip flexors and hamstrings at all angles so I am doing more ballistic shifting on the stretches. Brought the pain today. Flows were awesome!
In the end, I torched a good 1187kcals. The title is only half right, Yes, I certainly did Sweat, but not in intervals, I was sweating the entire time!!!
Sunday, January 29, 2017
1-29-17 HY: Insanity - MAX 30: Tabata Power + Splits + TCF.
1-29-17 HY: Insanity - MAX 30: Tabata Power + Splits + TCF.
Today was a sort of busy day. Had a late appointment at the Apple Store to have my iPhone replaced, but ended up not getting it replaced because it was out of the insured period, so now I'm thinking of getting a new phone if the problems persist. Did some other errands and came home around 3pm. I Got started on my workout around 4pm. This start time is a lot earlier than usual because I wanted to watch the Australian Open Finals between Roger Federer and Rafael Nadal. Another match for the ages. Anyway...
It was a new routine for me today and several years since I did a Tabata style routine. I was wondering how it would be if the idea of MAX 30 was to not take breaks in order to MAX a person out. But despite the short breaks, it was intense. My calves were feeling a little sore, but not as bad as yesterday. I was considering doing Cold Start as a little warm up and stretch, but I figured I should just see what the routine is like, then next time, if I think it would be beneficial, do it then. The warm up was actually pretty good, but still, not that much of a stretch. But my calves warmed up a lot faster today so I didn't have any big problems. The first two cardio circuits felt good. But once that third circuit started, I knew I was soon to hit the wall. I MAXED OUT at 11:00. The moving Push Ups were already straining my upper body. I pushed as hard as I could to get through the second round, but the Plyo Push Ups just took it out of me. My arms wouldn't even let me start the move. I needed to take a break longer than 10 seconds. But the 20 seconds on and 10 seconds rest is a really interesting style. I pushed myself harder when I saw that there were only 5 seconds left, so with that evidence of pain relief just seconds away, I was able to keep it going and make it to the prescribed break. I held it together for most of the standing circuits, but the ab circuit just wasted me. I was able to keep up for the most part, but with those single leg lift with a punch, I just cramped up and had to put my low leg on the ground with the modifier. Otherwise, I felt really good about this routine. The 3-minute challenge at the end was a killer. I took a lot of little breath breaks to get through it. Several times throughout this routine, I had to watch Shaun T a couple more times to learn a move, so I had to rewind some. I don't remember the name, but my coordination or lack thereof got the better of me and I had to watch a bit to get the move down. But I was sweating like a pig and I got a huge sweat and burn and pump on. Happily, there was no ab routine scheduled for today, so I moved on.
The Splits were good. I found another hamstring angle that needs to be stretched more just by turning my foot in different directions. So, I was moving on with a wider range of stretches. Felt a good pain again. Flows were on point.
In the end, I torched a nice 750+kcals. Keeping it going!
After my workout, I had the nearly heart attack inducing JOY of watching one of my living heroes, Roger Federer, win his record breaking 18th Grand Slam Tournament. Here are just a few shots of that celebration. It was an epic 5-set battle. One for the ages.
Today was a sort of busy day. Had a late appointment at the Apple Store to have my iPhone replaced, but ended up not getting it replaced because it was out of the insured period, so now I'm thinking of getting a new phone if the problems persist. Did some other errands and came home around 3pm. I Got started on my workout around 4pm. This start time is a lot earlier than usual because I wanted to watch the Australian Open Finals between Roger Federer and Rafael Nadal. Another match for the ages. Anyway...
It was a new routine for me today and several years since I did a Tabata style routine. I was wondering how it would be if the idea of MAX 30 was to not take breaks in order to MAX a person out. But despite the short breaks, it was intense. My calves were feeling a little sore, but not as bad as yesterday. I was considering doing Cold Start as a little warm up and stretch, but I figured I should just see what the routine is like, then next time, if I think it would be beneficial, do it then. The warm up was actually pretty good, but still, not that much of a stretch. But my calves warmed up a lot faster today so I didn't have any big problems. The first two cardio circuits felt good. But once that third circuit started, I knew I was soon to hit the wall. I MAXED OUT at 11:00. The moving Push Ups were already straining my upper body. I pushed as hard as I could to get through the second round, but the Plyo Push Ups just took it out of me. My arms wouldn't even let me start the move. I needed to take a break longer than 10 seconds. But the 20 seconds on and 10 seconds rest is a really interesting style. I pushed myself harder when I saw that there were only 5 seconds left, so with that evidence of pain relief just seconds away, I was able to keep it going and make it to the prescribed break. I held it together for most of the standing circuits, but the ab circuit just wasted me. I was able to keep up for the most part, but with those single leg lift with a punch, I just cramped up and had to put my low leg on the ground with the modifier. Otherwise, I felt really good about this routine. The 3-minute challenge at the end was a killer. I took a lot of little breath breaks to get through it. Several times throughout this routine, I had to watch Shaun T a couple more times to learn a move, so I had to rewind some. I don't remember the name, but my coordination or lack thereof got the better of me and I had to watch a bit to get the move down. But I was sweating like a pig and I got a huge sweat and burn and pump on. Happily, there was no ab routine scheduled for today, so I moved on.
The Splits were good. I found another hamstring angle that needs to be stretched more just by turning my foot in different directions. So, I was moving on with a wider range of stretches. Felt a good pain again. Flows were on point.
In the end, I torched a nice 750+kcals. Keeping it going!
After my workout, I had the nearly heart attack inducing JOY of watching one of my living heroes, Roger Federer, win his record breaking 18th Grand Slam Tournament. Here are just a few shots of that celebration. It was an epic 5-set battle. One for the ages.
1-28-17 HY: Insanity - MAX 30: Cardio Challenge/Ab Attack: 10/Splits/TCF.
1-28-17 HY: Insanity - MAX 30: Cardio Challenge/Ab Attack: 10/Splits/TCF.
Tonight, I started a new journey, I began the Insanity - MAX: 30 program. I purchased the program last year through my coach during the 2016 Summer Sale. I wanted to start it in October, but I was in the middle of another hybrid so decided to hold off until January. But, since I was sick at the end of December and into January, my plan was pushed to February. So I am starting it today.
I am going into this program a little blind regarding the strength training. I don't want to lose the strength I have gained from Body Beast, so if I don't get enough body weight or weight training, I'll have to add some weight lifting or something, but I'll go through a couple rotations to see if that will be necessary. I don't remember the names of the moves so I can't really say which moves were the toughest or most intense, but I can say when I maxed out. Before I started the routine, my calves were extremely sore, so much so that descending stairs was an ordeal. So, just as I suspected, there were a lot of jumping reps right from the start that caused a lot of pain. At about 1:47, I couldn't stay with Shaun T and so I shifted to the modified move. A lot less stress on the calves, so I could continue. I wasn't tired, or even sweaty at that point, so I don't consider that maxing out. I did the modified move for about 15 seconds, then try the jumping move again. Then a bit later, I shifted to the modified move again. By the time I passed the 5 minute mark, my calves had warmed up enough and apparently stretched out enough and the pain disappeared. So, from the 5 minute mark, the end of the first rotation, no more modifying. But I totally MAXED OUT at 8 minutes. I wanted to continue, but my body just quit. I had to take the break. Between the 8 minute mark and the 17 minute mark, I was able to do between 2-3 moves in a row before needing another break. But from the 17 minute mark, I needed a short break after each move. The nice thing about the DVD is that I can rewind and start from where I stopped, so I ended up doing the full 30 minutes plus a little extra. As the goal neared, I was pushing harder on each move, but I became more winded after each move. I actually liked the system of this routine. Three moves, in three circuits with a break between rotations for a total of six rotations. I'm glad the moves were only 30 seconds long, or it would have been really tough. My shirt was soaked at the end. I was extremely pleased with the workout and I am looking forward to doing the other routines and challenging and pushing myself.
I wanted to move on to the Ab Attack routine, but the disk seems to be damaged, so I got another disk with Ab Attack on it, but that disk also was damaged and wouldn't play the routine. I tried a disk from month 2, and finally, I found a disk that had a working Ab Attack. It took a while to find though. As each disk I put in was going through the warnings and all the intro stuff, I was trying to keep warm by doing ballistic stretching. I was feeling optimistic about the Ab routine because I've been doing a lot of ab work, but I did terribly. I MAXED OUT at 46 seconds. The one minute long moves proved to be too much for me. I didn't want to take mid-set breaks, but I couldn't get through any of the sitting moves. The Plank moves were good, I could get through most of them in the minute, but the sitting moves were just too much to continue for a whole 60 seconds. I also ended up taking mid-set breaks. But I always rewound the DVD and started where I stopped, so I did the whole 10 minutes. The last move, with the drumming of my abs, I had to do that one in 15 second intervals. Just couldn't keep my legs up worth anything. I got tons of burns, almost every move. Tough Stuff!!!
The Splits and Flow were good. I pushed as planned and I got some flexibility back.
In the end, I torched 1269kcals. I'd say that was a good start to my new program.
Tonight, I started a new journey, I began the Insanity - MAX: 30 program. I purchased the program last year through my coach during the 2016 Summer Sale. I wanted to start it in October, but I was in the middle of another hybrid so decided to hold off until January. But, since I was sick at the end of December and into January, my plan was pushed to February. So I am starting it today.
I am going into this program a little blind regarding the strength training. I don't want to lose the strength I have gained from Body Beast, so if I don't get enough body weight or weight training, I'll have to add some weight lifting or something, but I'll go through a couple rotations to see if that will be necessary. I don't remember the names of the moves so I can't really say which moves were the toughest or most intense, but I can say when I maxed out. Before I started the routine, my calves were extremely sore, so much so that descending stairs was an ordeal. So, just as I suspected, there were a lot of jumping reps right from the start that caused a lot of pain. At about 1:47, I couldn't stay with Shaun T and so I shifted to the modified move. A lot less stress on the calves, so I could continue. I wasn't tired, or even sweaty at that point, so I don't consider that maxing out. I did the modified move for about 15 seconds, then try the jumping move again. Then a bit later, I shifted to the modified move again. By the time I passed the 5 minute mark, my calves had warmed up enough and apparently stretched out enough and the pain disappeared. So, from the 5 minute mark, the end of the first rotation, no more modifying. But I totally MAXED OUT at 8 minutes. I wanted to continue, but my body just quit. I had to take the break. Between the 8 minute mark and the 17 minute mark, I was able to do between 2-3 moves in a row before needing another break. But from the 17 minute mark, I needed a short break after each move. The nice thing about the DVD is that I can rewind and start from where I stopped, so I ended up doing the full 30 minutes plus a little extra. As the goal neared, I was pushing harder on each move, but I became more winded after each move. I actually liked the system of this routine. Three moves, in three circuits with a break between rotations for a total of six rotations. I'm glad the moves were only 30 seconds long, or it would have been really tough. My shirt was soaked at the end. I was extremely pleased with the workout and I am looking forward to doing the other routines and challenging and pushing myself.
I wanted to move on to the Ab Attack routine, but the disk seems to be damaged, so I got another disk with Ab Attack on it, but that disk also was damaged and wouldn't play the routine. I tried a disk from month 2, and finally, I found a disk that had a working Ab Attack. It took a while to find though. As each disk I put in was going through the warnings and all the intro stuff, I was trying to keep warm by doing ballistic stretching. I was feeling optimistic about the Ab routine because I've been doing a lot of ab work, but I did terribly. I MAXED OUT at 46 seconds. The one minute long moves proved to be too much for me. I didn't want to take mid-set breaks, but I couldn't get through any of the sitting moves. The Plank moves were good, I could get through most of them in the minute, but the sitting moves were just too much to continue for a whole 60 seconds. I also ended up taking mid-set breaks. But I always rewound the DVD and started where I stopped, so I did the whole 10 minutes. The last move, with the drumming of my abs, I had to do that one in 15 second intervals. Just couldn't keep my legs up worth anything. I got tons of burns, almost every move. Tough Stuff!!!
The Splits and Flow were good. I pushed as planned and I got some flexibility back.
In the end, I torched 1269kcals. I'd say that was a good start to my new program.
Friday, January 27, 2017
1-26-17 HY: P90X3 - Cold Start + Insanity - Upper Body Weight Training + TCF + Splits.
1-26-17 HY: P90X3 - Cold Start + Insanity - Upper Body Weight Training + TCF + Splits.
Well, I was planning to play Pickleball today, but my playing partner came to my office and told me that he was still feeling under the weather and thought that it would be better if he takes one more day off to recover. I wanted to say, "Suck it up, Man!" hehe, but I was nice and said, "No problem. Take it easy, and we'll see about next week." So, instead, I ended up being able to do a resistance workout.
Whenever I need a filler resistance routine for an odd say, Insanity: Upper Body Weight Training is my go-to routine. You might be thinking, "You just did 5 "Body Beast - Beast: Total Body" routines in a row to fill out and finish a mistakenly started worksheet. Why not the same deal with Insanity: UBWT?" Well, the reason is because UBWT is not part of the regular program and I don't use it in the Insanity program when doing it. It is, for me, purely a supplementary routine and I use it as such. Perfect filler because it is intense, and it gives me a huge burn, and it isn't that long. So here's how it went down this morning:
I actually started off with UBWT doing the two rounds of six moves (30 seconds each move) cardio warm up. That got my heart rate up, but I wasn't feeling loose, and I wanted to do a little more than a 30-second lower body stretch before an upper body workout. So, I paused the DVD and shifted to Cold Start. It again was the perfect warm up and helped me feel ready for the workout. Then I returned to UBWT and began with the weight training. Just as a reminder, Each circuit is done three times. Each subsequent round decreases in rep count, but increases in weight when weights are used. The usual reps are 12-10-8 for the three rounds. A few moves have a different rep count, but those are usually cardio moves or moves that have a limited range of motion so are not as intense so as to require a low rep count. Most of the cardio moves are timed in 30-20-10 second rounds.
Circuit ONE: 360 Press (10-12-14.5kgs)/Curl Press (6-10-12kgs)/In & Out Abs with Triceps Push-Up/Floor Sprints (40-23-12reps). The first Circuit is a Shoulders/Bis/Tris rotation. This got the target muscles pumped, and my heart racing. The 14.5kgs for the final set of 360 Presses was almost too much for me, but I was able to gut out a straight set. On the In & Out Ab move, the Triceps Push-Ups were really tough in the first set but got easier and I warmed up more.
Circuit TWO: Squat Biceps Curl (8.75-10-12kgs)/180 Lat (4-5-6.25kgs)/Elevated Triceps Dips (10reps X3-x3)/Power Jumps (12-10-8reps). The Curls were single arm so the focus was right on each bicep. Barely got the 12kgs up. Definitely no more than 8reps. I was really struggling with the Lat move on the heavy set. I was also focusing on not popping my shoulder. The Dips were done with my feet elevated three sets of 10reps for each round. The first set was both feet down, then the right foot up for 10 reps, then the left for a total of 30reps. I don't think I could have gone much more than 8 reps on the final set of Power Jumps. I was spent by this time.
Circuit THREE: Full Rotation Flys (5-7.5-12kgs)/Push-Up with Front Raise (3-4-6.25kgs)/High Knee with Twist. On the Flys, I have to be especially careful not to pop my shoulder or I could really injure myself. But at the same time, I set a personal record by using 12kgs on the heavy set. First time for that heavy. I had to bend my elbows a bit, but I got the full rotation in on each rep. The 6.25kgs was almost too heavy. I had to fudge the form a bit to get some leverage to get the weights up. But my arms stayed true.
Circuit FOUR: Chest Press with Leg Raise (17-19.5-22kgs)/Bent Over Row Fly (3-6.25-7.5kgs)/Ski Abs (20-16-20reps). I was a little nervous about the 22kgs weights with the leg raise, but I felt strong and wavered only a moment before getting stabilized. Nailed it!!! I am so glad that the Row Fly combo is not a double rep move. I probably couldn't have done all the reps with the weight I used. Ski Abs is such a simple move, but it kills me every time. Huge cardio effect.
As I said, this routine got me so pumped But now I'm afraid of MAX 30. The Insanity warm-up was only about 5 minutes long, but my calf muscles are feeling just on the verge of cramping. It has been a while since I did that intense a cardio routine, but I know that my legs will be whipped into shape soon enough. Today's workout is the second column.
I didn't want to end there, so I did some bonus abs. Again, awesome burn in the core. My shoulders were also really feeling the strain and pain. I need to improve my shoulder strength for sure. I went with the 2kg dumbbells again, and it proved to be a challenge.
I finished off the morning session with the Flow. The dynamic motion control is a great way to end a tough workout. I did the modified splits routine at night after my class. OUCH!! Feel the pain.
In the end (of the morning session), I torched a bid 1200+kcals. Getting it done. My calves are still really sensitive. Had a little discomfort going down stairs. I need to get those calves ready and strong.
Well, I was planning to play Pickleball today, but my playing partner came to my office and told me that he was still feeling under the weather and thought that it would be better if he takes one more day off to recover. I wanted to say, "Suck it up, Man!" hehe, but I was nice and said, "No problem. Take it easy, and we'll see about next week." So, instead, I ended up being able to do a resistance workout.
Whenever I need a filler resistance routine for an odd say, Insanity: Upper Body Weight Training is my go-to routine. You might be thinking, "You just did 5 "Body Beast - Beast: Total Body" routines in a row to fill out and finish a mistakenly started worksheet. Why not the same deal with Insanity: UBWT?" Well, the reason is because UBWT is not part of the regular program and I don't use it in the Insanity program when doing it. It is, for me, purely a supplementary routine and I use it as such. Perfect filler because it is intense, and it gives me a huge burn, and it isn't that long. So here's how it went down this morning:
I actually started off with UBWT doing the two rounds of six moves (30 seconds each move) cardio warm up. That got my heart rate up, but I wasn't feeling loose, and I wanted to do a little more than a 30-second lower body stretch before an upper body workout. So, I paused the DVD and shifted to Cold Start. It again was the perfect warm up and helped me feel ready for the workout. Then I returned to UBWT and began with the weight training. Just as a reminder, Each circuit is done three times. Each subsequent round decreases in rep count, but increases in weight when weights are used. The usual reps are 12-10-8 for the three rounds. A few moves have a different rep count, but those are usually cardio moves or moves that have a limited range of motion so are not as intense so as to require a low rep count. Most of the cardio moves are timed in 30-20-10 second rounds.
Circuit ONE: 360 Press (10-12-14.5kgs)/Curl Press (6-10-12kgs)/In & Out Abs with Triceps Push-Up/Floor Sprints (40-23-12reps). The first Circuit is a Shoulders/Bis/Tris rotation. This got the target muscles pumped, and my heart racing. The 14.5kgs for the final set of 360 Presses was almost too much for me, but I was able to gut out a straight set. On the In & Out Ab move, the Triceps Push-Ups were really tough in the first set but got easier and I warmed up more.
Circuit TWO: Squat Biceps Curl (8.75-10-12kgs)/180 Lat (4-5-6.25kgs)/Elevated Triceps Dips (10reps X3-x3)/Power Jumps (12-10-8reps). The Curls were single arm so the focus was right on each bicep. Barely got the 12kgs up. Definitely no more than 8reps. I was really struggling with the Lat move on the heavy set. I was also focusing on not popping my shoulder. The Dips were done with my feet elevated three sets of 10reps for each round. The first set was both feet down, then the right foot up for 10 reps, then the left for a total of 30reps. I don't think I could have gone much more than 8 reps on the final set of Power Jumps. I was spent by this time.
Circuit THREE: Full Rotation Flys (5-7.5-12kgs)/Push-Up with Front Raise (3-4-6.25kgs)/High Knee with Twist. On the Flys, I have to be especially careful not to pop my shoulder or I could really injure myself. But at the same time, I set a personal record by using 12kgs on the heavy set. First time for that heavy. I had to bend my elbows a bit, but I got the full rotation in on each rep. The 6.25kgs was almost too heavy. I had to fudge the form a bit to get some leverage to get the weights up. But my arms stayed true.
Circuit FOUR: Chest Press with Leg Raise (17-19.5-22kgs)/Bent Over Row Fly (3-6.25-7.5kgs)/Ski Abs (20-16-20reps). I was a little nervous about the 22kgs weights with the leg raise, but I felt strong and wavered only a moment before getting stabilized. Nailed it!!! I am so glad that the Row Fly combo is not a double rep move. I probably couldn't have done all the reps with the weight I used. Ski Abs is such a simple move, but it kills me every time. Huge cardio effect.
As I said, this routine got me so pumped But now I'm afraid of MAX 30. The Insanity warm-up was only about 5 minutes long, but my calf muscles are feeling just on the verge of cramping. It has been a while since I did that intense a cardio routine, but I know that my legs will be whipped into shape soon enough. Today's workout is the second column.
I didn't want to end there, so I did some bonus abs. Again, awesome burn in the core. My shoulders were also really feeling the strain and pain. I need to improve my shoulder strength for sure. I went with the 2kg dumbbells again, and it proved to be a challenge.
I finished off the morning session with the Flow. The dynamic motion control is a great way to end a tough workout. I did the modified splits routine at night after my class. OUCH!! Feel the pain.
In the end (of the morning session), I torched a bid 1200+kcals. Getting it done. My calves are still really sensitive. Had a little discomfort going down stairs. I need to get those calves ready and strong.
Thursday, January 26, 2017
1-25-17 HY: P90X3 - Cold Start + Combat HIIT 2 Shock Plyo + ChaLEAN Extreme - Extreme Abs + TCF + Splits.
1-25-17 HY: P90X3 - Cold Start + Combat HIIT 2 Shock Plyo + ChaLEAN Extreme - Extreme Abs + TCF + Splits.
I was supposed to do a resistance workout today, but since I'm planning to play Pickleball tomorrow, I wanted to finish off Combat this week, so today is the only day I can do it. So my last two days of this week will be cardio days.
It was frigid cold this morning, so it was a no-brainer that I start off with Cold Start. It gave me the warm up and stretch that Combat doesn't give in their routines, so I was glad. I started off feeling pretty good, but at the beginning of the routine, I suddenly started to feel a little heavy and I was feeling more spent after each track. In the warm-up, I was feeling already feeling the burn in my legs and it took me longer to recover and catch my breath after each track. The track with the Burpees and the Jump Squats especially burned me out. But the last standing track with the Skaters (Combat calls it something different, but I'm sticking with Tony's word). I got a huge burn from this track. The final track on the floor was a killer. I needed some breaks between the moves, but I got through it.
With the main routine short, I had time for a longer ab routine, so I went with Chalene again, but a routine I haven't done in a while. Boy, did my abs ever get a reminder of how EXTREME Extreme Abs is. I had to come out of the position a couple times because my abs were just burning. And I felt that ab contraction for the better part of the morning and into the early afternoon.
I was able to fit in the Flow right at the end and get to work on time, so my day was almost complete. I did my Splits in the evening so I was happy to finish off the day with a good stretch.
In the end, I torched a nice 800+kcals during the morning session.
I was supposed to do a resistance workout today, but since I'm planning to play Pickleball tomorrow, I wanted to finish off Combat this week, so today is the only day I can do it. So my last two days of this week will be cardio days.
It was frigid cold this morning, so it was a no-brainer that I start off with Cold Start. It gave me the warm up and stretch that Combat doesn't give in their routines, so I was glad. I started off feeling pretty good, but at the beginning of the routine, I suddenly started to feel a little heavy and I was feeling more spent after each track. In the warm-up, I was feeling already feeling the burn in my legs and it took me longer to recover and catch my breath after each track. The track with the Burpees and the Jump Squats especially burned me out. But the last standing track with the Skaters (Combat calls it something different, but I'm sticking with Tony's word). I got a huge burn from this track. The final track on the floor was a killer. I needed some breaks between the moves, but I got through it.
With the main routine short, I had time for a longer ab routine, so I went with Chalene again, but a routine I haven't done in a while. Boy, did my abs ever get a reminder of how EXTREME Extreme Abs is. I had to come out of the position a couple times because my abs were just burning. And I felt that ab contraction for the better part of the morning and into the early afternoon.
I was able to fit in the Flow right at the end and get to work on time, so my day was almost complete. I did my Splits in the evening so I was happy to finish off the day with a good stretch.
In the end, I torched a nice 800+kcals during the morning session.
Tuesday, January 24, 2017
1-24-17 HY: P90X2 - X2 Yoga + Splits + TCF.
1-24-17 HY: P90X2 - X2 Yoga + Splits + TCF.
It's Tuesday, but it is also my "Mid-Week" recovery day. "Why?" you might ask. Well, the reason is because I started my workout week on Saturday instead of Sunday. So, depending on whether or not I get to workout on Friday or not, this may happen next week as well. But actually, it sort of works out because I get morning workouts the next two days to finish out a regular 6 day cycle. Anyway, I really needed today because my body is feeling the results of me pushing hard the last three days on some brutal routines. Plus, since I had the time today, I was able to do a longer recovery routine that I have wanted to do for a while. A routine that I haven't done in a while.
The only thing that I really remembered from this routine is that it doesn't have the Extended Leg with Toe Bind move. I was a little relieved. Everything started out well. Tony really takes his time in X2 Yoga so there is a very relaxed feel to it. Not like X3 Yoga where they push it because of the time, and sometimes it feels rushed because we can't really get into a move or a position. But here, you sit in a position for a good long 3 or 5 breaths. Everything is very deliberate and not rushed. As I said, I was doing fine until the leg portion. The one with the Standing Splits, and Standing Crunches. OMG!!! I couldn't keep it going, on both sides, my glute just started to cramp and I had to come out of the pose. The circuit before this one, the one with the Half Moon and Reverse Half Moon was already causing me pain. But the Standing Splits and Crunches just did me in. On BOTH sides! No more stamina for those types of moves. Also, I started sweating like crazy. I could feel the sweat being ejected from the pores on me head then stream down my scalp to my face. Yoga, as I was reminded today, is a great body weight resistance workout as well. I was able to do all the moves, some better than others, but it was like getting back on my bicycle. It all sort of came back after a few minutes. What I was really happy with was my push ups. Doing the push up between Up Dog and Down Dog, at first was so hard, but I must have hit a second wind or something because there was a definite point that the push ups suddenly became really easy. Then for most of the rest of the routine, I had fun with the push ups. But at the end, I hit a wall, then I was struggling to get up. Frog was Awesome. But I pushed really hard, and I had to VERY SLOWLY come forward out of Frog. A lot slower than usual. Hip Flexors were feeling it today. AWESOME!!!
The Splits, I did a modified routine and focused on hip flexors and hamstrings. But I feel that I got lower. The problem with doing this modified splits stretch routine is that if I'm not careful, and push too hard, I could re-injure my lower back. But I'm finally learning to feel the warning sights that my back will be thrown out. But got a great stretch on my inner thighs. Really opened them up today. The Flow was also very stable. Happy with the progress and maintaining work.
In the end, I torched a nice 456kcals. A lot more than usual for a recovery day.
It's Tuesday, but it is also my "Mid-Week" recovery day. "Why?" you might ask. Well, the reason is because I started my workout week on Saturday instead of Sunday. So, depending on whether or not I get to workout on Friday or not, this may happen next week as well. But actually, it sort of works out because I get morning workouts the next two days to finish out a regular 6 day cycle. Anyway, I really needed today because my body is feeling the results of me pushing hard the last three days on some brutal routines. Plus, since I had the time today, I was able to do a longer recovery routine that I have wanted to do for a while. A routine that I haven't done in a while.
The only thing that I really remembered from this routine is that it doesn't have the Extended Leg with Toe Bind move. I was a little relieved. Everything started out well. Tony really takes his time in X2 Yoga so there is a very relaxed feel to it. Not like X3 Yoga where they push it because of the time, and sometimes it feels rushed because we can't really get into a move or a position. But here, you sit in a position for a good long 3 or 5 breaths. Everything is very deliberate and not rushed. As I said, I was doing fine until the leg portion. The one with the Standing Splits, and Standing Crunches. OMG!!! I couldn't keep it going, on both sides, my glute just started to cramp and I had to come out of the pose. The circuit before this one, the one with the Half Moon and Reverse Half Moon was already causing me pain. But the Standing Splits and Crunches just did me in. On BOTH sides! No more stamina for those types of moves. Also, I started sweating like crazy. I could feel the sweat being ejected from the pores on me head then stream down my scalp to my face. Yoga, as I was reminded today, is a great body weight resistance workout as well. I was able to do all the moves, some better than others, but it was like getting back on my bicycle. It all sort of came back after a few minutes. What I was really happy with was my push ups. Doing the push up between Up Dog and Down Dog, at first was so hard, but I must have hit a second wind or something because there was a definite point that the push ups suddenly became really easy. Then for most of the rest of the routine, I had fun with the push ups. But at the end, I hit a wall, then I was struggling to get up. Frog was Awesome. But I pushed really hard, and I had to VERY SLOWLY come forward out of Frog. A lot slower than usual. Hip Flexors were feeling it today. AWESOME!!!
The Splits, I did a modified routine and focused on hip flexors and hamstrings. But I feel that I got lower. The problem with doing this modified splits stretch routine is that if I'm not careful, and push too hard, I could re-injure my lower back. But I'm finally learning to feel the warning sights that my back will be thrown out. But got a great stretch on my inner thighs. Really opened them up today. The Flow was also very stable. Happy with the progress and maintaining work.
In the end, I torched a nice 456kcals. A lot more than usual for a recovery day.
Monday, January 23, 2017
1-23-17 HY: Body Beast - Beast: Total Body + ChaLEAN Extreme - Ab Burner + Splits + TCF.
1-23-17 HY: Body Beast - Beast: Total Body + ChaLEAN Extreme - Ab Burner + Splits + TCF.
Today is the final day for Body Beast as part of my hybrid program with Combat. Finishing off the last spot on the Total Body Worksheet is extremely satisfying to me. Yeah, go ahead and call me weird. But it is FINISHED. Here is what happened...
CS1 - Pull-Ups (15-15)/Push-Ups (15-15)/Squats (8.75/14.5kgs)/Crunches (15/15). Everything was as Segi instructed. Regular Pull Ups along with everything else. I tried to push the pace and I got really winded as I pushed it hard.
CS2 - Incline Press (17/22kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (8.75/12kgs)/Plank Twist-Twist (15-15). No changes for this Circuit. But the rows felt a lot more stable. Actually, everything felt really stable today. No shake on the heavy Presses.
CS3 - 1,1,2 Military Press (7.5/12kgs, 15/10-5reps)/Post Delt Raise (6/7.5kgs)/Stiff Leg Dead lift (7.5/12kgs)/Russian Twist (7.5/12kgs). I really wanted to go to 15reps with the 12kgs on the Press, but just couldn't. I might have been able to squeeze out one more rep to go to the 11th, but I'm pretty sure my form would have been terrible, so I stopped at 10reps. I went up a little on the Delt Raise. First time in a long LONG time for me to do 7.5kgs on a straight arm shoulder move. Happy to get it done. I took it at a slower pace, and I took a breath between reps with the 7.5kgs between reps, but I mean literally one breath before starting the rep. Good shoulder burn.
CS4 - Bicep Curl-Up-Hammer Down (10/13.25kgs 10-5)/Tricep Extension (10kgs-Skull Crushers/13.25kgs-Single Overhead)/Calf Raise (17/25kgs-both singles with weight at my side. 15x4)/Side Forearm Plank Hip Raise (15x4). This was a nice circuit. I went up on the light weight for the curls to 10kgs. The intense burn started on rep 12. And to really breathe the dumbbells up. On the heavy curls, the last rep, LITERALLY! almost didn't make it up. Needed just a little backwards lean to get them up. Today, I reversed the styles. Light weight was Skull Curshers, and the heavy weight was the Single Arm Overhead Triceps Extensions. I sort of tweaked my right elbow last time, so I decided to switch them around. This way, not too much stress on my elbow. I also went up on the Heavy Calf Raises. Still did singles, but used the limit, 25kgs for the heavy weight. Big difference from the 22kgs. Really struggled getting up at the end.
Overall, it was a great workout. I really pushed it hard today. I leave Body Beast satisfied that I did my best, I got some good results, and I'm ready for the next step.
Did a little change up for Abs. Today is three days in a row for abs so I wanted to keep it intense, but short. Another Chalene routine, and was perfect for my needs. Great moves, great burn, and great pain. It felt good to do again. The continued movement with little rest is great. I tried using a 12kg weight for the first time, I think, on the weighted sit-ups. It felt a lot better than I had expected. Collapsed from the burn. AWESOME!!!
The Splits and Flow were also great, and on point. Still pushing hard to get low.
In the end, I torched 1289kcals. When I'm in the zone, I lose track of time and just keep on going. That is what happened today. And I kept on going.
Today is the final day for Body Beast as part of my hybrid program with Combat. Finishing off the last spot on the Total Body Worksheet is extremely satisfying to me. Yeah, go ahead and call me weird. But it is FINISHED. Here is what happened...
CS1 - Pull-Ups (15-15)/Push-Ups (15-15)/Squats (8.75/14.5kgs)/Crunches (15/15). Everything was as Segi instructed. Regular Pull Ups along with everything else. I tried to push the pace and I got really winded as I pushed it hard.
CS2 - Incline Press (17/22kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (8.75/12kgs)/Plank Twist-Twist (15-15). No changes for this Circuit. But the rows felt a lot more stable. Actually, everything felt really stable today. No shake on the heavy Presses.
CS3 - 1,1,2 Military Press (7.5/12kgs, 15/10-5reps)/Post Delt Raise (6/7.5kgs)/Stiff Leg Dead lift (7.5/12kgs)/Russian Twist (7.5/12kgs). I really wanted to go to 15reps with the 12kgs on the Press, but just couldn't. I might have been able to squeeze out one more rep to go to the 11th, but I'm pretty sure my form would have been terrible, so I stopped at 10reps. I went up a little on the Delt Raise. First time in a long LONG time for me to do 7.5kgs on a straight arm shoulder move. Happy to get it done. I took it at a slower pace, and I took a breath between reps with the 7.5kgs between reps, but I mean literally one breath before starting the rep. Good shoulder burn.
CS4 - Bicep Curl-Up-Hammer Down (10/13.25kgs 10-5)/Tricep Extension (10kgs-Skull Crushers/13.25kgs-Single Overhead)/Calf Raise (17/25kgs-both singles with weight at my side. 15x4)/Side Forearm Plank Hip Raise (15x4). This was a nice circuit. I went up on the light weight for the curls to 10kgs. The intense burn started on rep 12. And to really breathe the dumbbells up. On the heavy curls, the last rep, LITERALLY! almost didn't make it up. Needed just a little backwards lean to get them up. Today, I reversed the styles. Light weight was Skull Curshers, and the heavy weight was the Single Arm Overhead Triceps Extensions. I sort of tweaked my right elbow last time, so I decided to switch them around. This way, not too much stress on my elbow. I also went up on the Heavy Calf Raises. Still did singles, but used the limit, 25kgs for the heavy weight. Big difference from the 22kgs. Really struggled getting up at the end.
Overall, it was a great workout. I really pushed it hard today. I leave Body Beast satisfied that I did my best, I got some good results, and I'm ready for the next step.
Did a little change up for Abs. Today is three days in a row for abs so I wanted to keep it intense, but short. Another Chalene routine, and was perfect for my needs. Great moves, great burn, and great pain. It felt good to do again. The continued movement with little rest is great. I tried using a 12kg weight for the first time, I think, on the weighted sit-ups. It felt a lot better than I had expected. Collapsed from the burn. AWESOME!!!
The Splits and Flow were also great, and on point. Still pushing hard to get low.
In the end, I torched 1289kcals. When I'm in the zone, I lose track of time and just keep on going. That is what happened today. And I kept on going.
Sunday, January 22, 2017
1-22-17 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
1-22-17 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
Today was a Cardio day, and I am one workout away from finishing my first round of Les Mills Combat, Warrior 60-Day schedule as part of a hybrid with Body Beast.
Power Kata is, as I have said almost every time I've done this routine, my favorite routine in the Combat program. I was feeling good as I started the routine, but my room was cold, so I had the heater on before I started, and it got nice and warm about 10 minutes in. And that warmth helped the sweat flow even more. I wanted to see how the far I could get without an extra break or an extended break. I lasted until the Boxing Track. Then, after the Boxing, the tracks became longer and I needed an extended break after each Track until the end. If memory serves, I needed three extended breaks before the last three tracks. Muay Thai was Awesome! The Tae Kwon Do/Capoeira Track with all the Knees was awesome. The final Kick Boxing Track that features the Pink song was awesome. I agree with Rachel that that song is awesome to workout to. It really gets the blood and emotions to another level. Through out the routine, I was using the 1kg hand weights and I was working of keeping a tight center of gravity for all my punches. With that style, my shoulders were feeling it. I think I found a good form when using weights with a cardio/martial arts routine. Also, the pain probably came from residual pain from yesterday's resistance workout in which I burned out my shoulders. Either way, I had a great session.
I was feeling good, so I decided to go ahead and do a bonus ab workout. So I tacked on an extra 12 minutes with Chalene. Again, I tried to keep good form, and raise my position on the Swiss Ball to make it more difficult. Got a great burn, and there was more moaning and grunting today. Again, I was using the 2kg hand weights so that added to the resistance. Felt good grinding it out.
Splits, with sore hammys, was tough, but I gutted it out. I pushed hard through the pain, and I think I made some headway in my efforts to get off the plateau. Still need a lot of work, though. I will do it this year. The Flow was on point. I have hit a stable place with the Flow, so I am satisfied. I feel balanced on both sides and control is much better.
In the end, I torched a nice 1008kcals. I was happy to break a grand. I'm still working out my schedule for the week since I started on Saturday instead of Sunday.
Today was a Cardio day, and I am one workout away from finishing my first round of Les Mills Combat, Warrior 60-Day schedule as part of a hybrid with Body Beast.
Power Kata is, as I have said almost every time I've done this routine, my favorite routine in the Combat program. I was feeling good as I started the routine, but my room was cold, so I had the heater on before I started, and it got nice and warm about 10 minutes in. And that warmth helped the sweat flow even more. I wanted to see how the far I could get without an extra break or an extended break. I lasted until the Boxing Track. Then, after the Boxing, the tracks became longer and I needed an extended break after each Track until the end. If memory serves, I needed three extended breaks before the last three tracks. Muay Thai was Awesome! The Tae Kwon Do/Capoeira Track with all the Knees was awesome. The final Kick Boxing Track that features the Pink song was awesome. I agree with Rachel that that song is awesome to workout to. It really gets the blood and emotions to another level. Through out the routine, I was using the 1kg hand weights and I was working of keeping a tight center of gravity for all my punches. With that style, my shoulders were feeling it. I think I found a good form when using weights with a cardio/martial arts routine. Also, the pain probably came from residual pain from yesterday's resistance workout in which I burned out my shoulders. Either way, I had a great session.
I was feeling good, so I decided to go ahead and do a bonus ab workout. So I tacked on an extra 12 minutes with Chalene. Again, I tried to keep good form, and raise my position on the Swiss Ball to make it more difficult. Got a great burn, and there was more moaning and grunting today. Again, I was using the 2kg hand weights so that added to the resistance. Felt good grinding it out.
Splits, with sore hammys, was tough, but I gutted it out. I pushed hard through the pain, and I think I made some headway in my efforts to get off the plateau. Still need a lot of work, though. I will do it this year. The Flow was on point. I have hit a stable place with the Flow, so I am satisfied. I feel balanced on both sides and control is much better.
In the end, I torched a nice 1008kcals. I was happy to break a grand. I'm still working out my schedule for the week since I started on Saturday instead of Sunday.
1-21-17 HY: Body Beast - Beast: Total Body + Beast: Abs + Splits + TCF.
1-21-17 HY: Body Beast - Beast: Total Body + Beast: Abs + Splits + TCF.
Well, it happened again. On Friday, I got home with just about two hours in which to do my workout. I was considering doing only Total Body and Abs on Friday, then the Splits and Flow on Saturday night, but when it came right down to it, my wife said that I probably wouldn't be able to do my best if I was thinking too much about the time. I agreed, so Friday ended up being my rest day.
This is the second to last time I'm running through this particular routine before I start my newest program, MAX 30, so please bear with me. Only one more time. Today, I did a lot of the same things as the last time on Tuesday, but I did a few things to mix it up, and a little weight increase on a few moves. So let's go!
CS1 - Pull-Ups (15-15 of Switch Grips)/Push-Ups (15-15)/Squats (8.75/14.5kgs)/Crunches (15/15). The first set of Pull Ups was right hand Pull Up position and left hand Chin Up position. Then I reversed it for the second set. As I started to fade in the second set, around rep 10, I started to add a little kip, then it got bigger at the end. I didn't feel as winded at the end of the circuit this time around.
CS2 - Incline Press (17/22kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (8.75/12kgs)/Plank Twist-Twist (15-15). This Circuit was exactly the same as Tuesday's. Still started to fade at the end of the second set of the Rows. I needed bigger breaths to get the weights up in a controlled manner. I didn't want to jerk them up. Happy though, because I wasn't as dead at the end of this circuit either.
CS3 - 1,1,2 Military Press (7.5/12kgs, 15/10-5reps)/Post Delt Raise (5/6.25kgs)/Stiff Leg Dead lift (7.5/12kgs)/Russian Twist (7.5/12kgs). I was very happy that I lasted to 10 reps with the 12kgs on the Press. Shoulders were totally burning up and out. Barely finished out the 5 reps. Couldn't have done one more if my life depended on it. Total Failure. I wanted to go up in weight on the Delt Raises, but the Press just before sort of burned me out so the 6.25kgs were about all I could manage.
CS4 - Bicep Curl-Up-Hammer Down (8.75/13.25kgs 10-5)/Tricep Extension (8.75kgs-Single Overhead/13.25kgs Skull Crushers)/Calf Raise (17/22kgs-both singles with weight at my side. 15x4)/Side Forearm Plank Hip Raise (15x4). Today, I went up on the second set of curls from 12kgs to 13.25kgs. I felt good starting out, but around the 8th rep, I had to really push to get the dumbbells up, and on 9 and 10, I was using some body English, so I felt that was it. Had to stop. Only went up 1.25kgs, but it made a huge difference. Kept the same weights for the second set of Tricep Extensions, but I knew that there was no way I could get the heavier weight up on the overhead extension, so I decided to do Skull Crushers instead. Barely got through it. Around rep 13, my elbows started to flare, and by the final rep, my form was gone.
Overall, this was a great routine. I felt better through out as compared to last time, and I was also able to do it at a faster pace. Not a winded throughout. Not as many extended breaks or mid-set breaks either.
Went right into Abs. My abs were already a bit worn because of the few moves in Total Body, but I wanted to get this one done as well. I was able to keep pace all the way through, but when I got to the Side Plank Single Arm Dumbbell Raise, I was blown! I needed some extra time to gather myself and start. I was also using the 8.75kg weight again and my worn out feeling really showed. I was really having to push and gut out those 10 reps on each side. Even spelling out BEAST was a struggle. But I felt good once I got it done.
Splits were good. I pushed hard and got low, but I know I have plateaued and I need to do something to get over it. Maybe more dynamic stretching to warm up the muscles to get them ready to push. I'd appreciate any suggestions you might have. I did a lot of extra stretches because I know more needs to be done or I'll fail again this year. The Flow was great. Smooth and clean.
In the end, I torched a good 1269kcals. Resistance training really burns it off! Great start to my week.
Well, it happened again. On Friday, I got home with just about two hours in which to do my workout. I was considering doing only Total Body and Abs on Friday, then the Splits and Flow on Saturday night, but when it came right down to it, my wife said that I probably wouldn't be able to do my best if I was thinking too much about the time. I agreed, so Friday ended up being my rest day.
This is the second to last time I'm running through this particular routine before I start my newest program, MAX 30, so please bear with me. Only one more time. Today, I did a lot of the same things as the last time on Tuesday, but I did a few things to mix it up, and a little weight increase on a few moves. So let's go!
CS1 - Pull-Ups (15-15 of Switch Grips)/Push-Ups (15-15)/Squats (8.75/14.5kgs)/Crunches (15/15). The first set of Pull Ups was right hand Pull Up position and left hand Chin Up position. Then I reversed it for the second set. As I started to fade in the second set, around rep 10, I started to add a little kip, then it got bigger at the end. I didn't feel as winded at the end of the circuit this time around.
CS2 - Incline Press (17/22kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (8.75/12kgs)/Plank Twist-Twist (15-15). This Circuit was exactly the same as Tuesday's. Still started to fade at the end of the second set of the Rows. I needed bigger breaths to get the weights up in a controlled manner. I didn't want to jerk them up. Happy though, because I wasn't as dead at the end of this circuit either.
CS3 - 1,1,2 Military Press (7.5/12kgs, 15/10-5reps)/Post Delt Raise (5/6.25kgs)/Stiff Leg Dead lift (7.5/12kgs)/Russian Twist (7.5/12kgs). I was very happy that I lasted to 10 reps with the 12kgs on the Press. Shoulders were totally burning up and out. Barely finished out the 5 reps. Couldn't have done one more if my life depended on it. Total Failure. I wanted to go up in weight on the Delt Raises, but the Press just before sort of burned me out so the 6.25kgs were about all I could manage.
CS4 - Bicep Curl-Up-Hammer Down (8.75/13.25kgs 10-5)/Tricep Extension (8.75kgs-Single Overhead/13.25kgs Skull Crushers)/Calf Raise (17/22kgs-both singles with weight at my side. 15x4)/Side Forearm Plank Hip Raise (15x4). Today, I went up on the second set of curls from 12kgs to 13.25kgs. I felt good starting out, but around the 8th rep, I had to really push to get the dumbbells up, and on 9 and 10, I was using some body English, so I felt that was it. Had to stop. Only went up 1.25kgs, but it made a huge difference. Kept the same weights for the second set of Tricep Extensions, but I knew that there was no way I could get the heavier weight up on the overhead extension, so I decided to do Skull Crushers instead. Barely got through it. Around rep 13, my elbows started to flare, and by the final rep, my form was gone.
Overall, this was a great routine. I felt better through out as compared to last time, and I was also able to do it at a faster pace. Not a winded throughout. Not as many extended breaks or mid-set breaks either.
Went right into Abs. My abs were already a bit worn because of the few moves in Total Body, but I wanted to get this one done as well. I was able to keep pace all the way through, but when I got to the Side Plank Single Arm Dumbbell Raise, I was blown! I needed some extra time to gather myself and start. I was also using the 8.75kg weight again and my worn out feeling really showed. I was really having to push and gut out those 10 reps on each side. Even spelling out BEAST was a struggle. But I felt good once I got it done.
Splits were good. I pushed hard and got low, but I know I have plateaued and I need to do something to get over it. Maybe more dynamic stretching to warm up the muscles to get them ready to push. I'd appreciate any suggestions you might have. I did a lot of extra stretches because I know more needs to be done or I'll fail again this year. The Flow was great. Smooth and clean.
In the end, I torched a good 1269kcals. Resistance training really burns it off! Great start to my week.
Saturday, January 21, 2017
1-19-17 HY: Combat HIIT 1 Power + ChaLEAN Extreme - Extreme Core Circuit + TCF + Splits.
1-19-17 HY: Combat HIIT 1 Power + ChaLEAN Extreme - Extreme Core Circuit + TCF + Splits.
Another morning workout, and another time crunch because of sleeping in a bit too long. But not as long as yesterday. I was able to get to it quickly after a morning shake.
The weights track after the warm up is really tough. My legs were feeling the burn along with my shoulders. But I was happy that I was able to keep up with Dan. I started off with just 4kgs, then went up to 5kgs, and then ended the track with 8.75kgs. That was really tough, just about hit failure. I almost didn't get the weights up on the last rep. I had to drop them down. The surprising thing is that I was able to recover quickly and I didn't need to take any extra break time. No rewinding, just pushed through and kept up with the team. I was doing fine without any extra breaks until the end of the track that was just before the Burpee track. The first round of eight Burpees was fine at level one. The second round, I was feeling it and breathing hard, but I still had some left in me. Third round, I really didn't want to flake out and take a mid-set break, while at the same time, I wanted to get up to level three. Those were some lofty goals. There is a definite time to strength ratio with me. So, in order to end with both time and strength constant, I had to pick up the pace and go a bit faster than Dan. When I have gone at Dan's pace, I would hit failure around rep number 12-13. So I would rewind and pick it back up. But I picked it up a few clicks and ended three reps earlier than Dan. Also, the first four reps, I did at level one (one squat hop), the next six reps, I did at level 2 (two squat hops). And the next four reps, I tried at level three (two high knee jumps), but the height on my jumps were pitifully low. I barely got 6 inches off the ground. I was dying after four reps at level three, so the last two reps I did at level one. This time, I needed a few minutes extra break time to recover my breath and strength to go on. My heart was racing, topping out at 173bpm. The final track, the core track, I extended a bit to keep rep uniformity. So, on the Low to High planks, I did 16reps (Dan only does about 14). Then for the Mountain Climbers, I did 32reps, about 7 more than Dan. Then I do that circuit one more time. But I need to take a small break between each move because by then, I am just spent, worn out. Such a great workout. And I love that it is a short routine. Extremely intense and short. Sweating like crazy!
I wanted to get some abs in, but again, time crunch, so went with my favorite routine in a crunch! Went back to the 2kg weights and burned out the rest of my energy on my Swiss Ball.
In an attempt to manually lower my heart rate, I went with my Flow. I tried to control my breathing and my movements. But it was extremely difficult because my heart was still racing and I found it difficult to stop shaking. But after a few Flows, I started to calm down and I was able to bring my HR down a bit to the lower end of my zone.
I did the splits in the evening again, after my night class. I didn't do the regular routine, but the modified routine that focuses on the inner thigh stretch and the hamstrings.
In the end (of the morning session), I torched a happy 901kcals. Surprised at the amount, but then again, not that surprised because it was super intense. And in only 100 minutes.
Another morning workout, and another time crunch because of sleeping in a bit too long. But not as long as yesterday. I was able to get to it quickly after a morning shake.
The weights track after the warm up is really tough. My legs were feeling the burn along with my shoulders. But I was happy that I was able to keep up with Dan. I started off with just 4kgs, then went up to 5kgs, and then ended the track with 8.75kgs. That was really tough, just about hit failure. I almost didn't get the weights up on the last rep. I had to drop them down. The surprising thing is that I was able to recover quickly and I didn't need to take any extra break time. No rewinding, just pushed through and kept up with the team. I was doing fine without any extra breaks until the end of the track that was just before the Burpee track. The first round of eight Burpees was fine at level one. The second round, I was feeling it and breathing hard, but I still had some left in me. Third round, I really didn't want to flake out and take a mid-set break, while at the same time, I wanted to get up to level three. Those were some lofty goals. There is a definite time to strength ratio with me. So, in order to end with both time and strength constant, I had to pick up the pace and go a bit faster than Dan. When I have gone at Dan's pace, I would hit failure around rep number 12-13. So I would rewind and pick it back up. But I picked it up a few clicks and ended three reps earlier than Dan. Also, the first four reps, I did at level one (one squat hop), the next six reps, I did at level 2 (two squat hops). And the next four reps, I tried at level three (two high knee jumps), but the height on my jumps were pitifully low. I barely got 6 inches off the ground. I was dying after four reps at level three, so the last two reps I did at level one. This time, I needed a few minutes extra break time to recover my breath and strength to go on. My heart was racing, topping out at 173bpm. The final track, the core track, I extended a bit to keep rep uniformity. So, on the Low to High planks, I did 16reps (Dan only does about 14). Then for the Mountain Climbers, I did 32reps, about 7 more than Dan. Then I do that circuit one more time. But I need to take a small break between each move because by then, I am just spent, worn out. Such a great workout. And I love that it is a short routine. Extremely intense and short. Sweating like crazy!
I wanted to get some abs in, but again, time crunch, so went with my favorite routine in a crunch! Went back to the 2kg weights and burned out the rest of my energy on my Swiss Ball.
In an attempt to manually lower my heart rate, I went with my Flow. I tried to control my breathing and my movements. But it was extremely difficult because my heart was still racing and I found it difficult to stop shaking. But after a few Flows, I started to calm down and I was able to bring my HR down a bit to the lower end of my zone.
I did the splits in the evening again, after my night class. I didn't do the regular routine, but the modified routine that focuses on the inner thigh stretch and the hamstrings.
In the end (of the morning session), I torched a happy 901kcals. Surprised at the amount, but then again, not that surprised because it was super intense. And in only 100 minutes.
1-18-17 HY: P90X2 - Cold Start + P90X3 - X3 Yoga + TCF + Splits.
1-18-17 HY: P90X2 - Cold Start + P90X3 - X3 Yoga + TCF + Splits.
This is my recovery day, and I also sort of had a time crunch issue because I over slept a bit and had to rush some to get my workout in in the morning.
It is getting much colder recently so I decided to do a little warm up before the main routine. I felt really tight and it has been a while since I did yoga so I wanted to give myself my best chance of doing well. Cold Start is a great full body warm up, and I got a nice film of sweat on with a few drops around my forehead. But best of all, I felt a lot looser which helped me feel ready for the up coming yoga.
It started out well, and I felt like I was back in it. I was a little nervous about the Half Moon, but actually, I did it pretty well. I didn't have as bad the balance issues I was expecting, so I was happy. Reverse Half Moon, also a surprise. The Wrap, I was able to grab my hands and hold the pose, again, happy and satisfied. My nemesis move, Extended Leg with Toe Bind. Better than expected. I was able to get my leg to the side and keep it there to the end on my right side. I fell out of it once on the left, but I was happy to have been able to hold it for as long as I did before falling out. Finished strong.
I took the time to do my Flow right after the yoga so it ended up being like my recovery trifecta: Cold Start/Yoga/Flow. Felt really good, and I was breathing well through out.
I did the splits in the evening after work. I had the night class tonight, so it was late as well. But I was able to keep it going and push low.
In the end (of the morning session), I burned a nice 323kcals. Felt really good and loose all day.
This is my recovery day, and I also sort of had a time crunch issue because I over slept a bit and had to rush some to get my workout in in the morning.
It is getting much colder recently so I decided to do a little warm up before the main routine. I felt really tight and it has been a while since I did yoga so I wanted to give myself my best chance of doing well. Cold Start is a great full body warm up, and I got a nice film of sweat on with a few drops around my forehead. But best of all, I felt a lot looser which helped me feel ready for the up coming yoga.
It started out well, and I felt like I was back in it. I was a little nervous about the Half Moon, but actually, I did it pretty well. I didn't have as bad the balance issues I was expecting, so I was happy. Reverse Half Moon, also a surprise. The Wrap, I was able to grab my hands and hold the pose, again, happy and satisfied. My nemesis move, Extended Leg with Toe Bind. Better than expected. I was able to get my leg to the side and keep it there to the end on my right side. I fell out of it once on the left, but I was happy to have been able to hold it for as long as I did before falling out. Finished strong.
I took the time to do my Flow right after the yoga so it ended up being like my recovery trifecta: Cold Start/Yoga/Flow. Felt really good, and I was breathing well through out.
I did the splits in the evening after work. I had the night class tonight, so it was late as well. But I was able to keep it going and push low.
In the end (of the morning session), I burned a nice 323kcals. Felt really good and loose all day.
Tuesday, January 17, 2017
1-17-17 HY: Body Beast - Beast: Total Body + Abs + Splits + TCF.
1-17-17 HY: Body Beast - Beast: Total Body + Abs + Splits + TCF.
Back to a normal schedule. Regular Tuesday, early evening workout after work. Resistance was up. Felt good today, so decided to go up in weight when I felt I could. Today, just a regular routine, no tempo sets.
CS1 - Pull-Ups (15-15)/Push-Ups (15-15)/Squats (8.75/14.5kgs)/Crunches (15/15). Happy to do all the sets straight 15 reps. I treat these circuit sets like Super Sets, doing one move right after another. I got really winded after this circuit.
CS2 - Incline Press (17/22kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (8.75/12kgs)/Plank Twist-Twist (15-15). Up on the Press. Felt good with the 22kgs. Legs were tingling with the heavy lunges, but I could probably go a little heavier next time.
CS3 - 1,1,2 Military Press (7.5/12kgs, 15/8-4-4reps)/Post Delt Raise (5/6.25kgs)/Stiff Leg Dead lift (7.5/12kgs)/Russian Twist (7.5/12kgs). I sort of let myself down on the second set of the Military Press. I was going for at least 12 straight, but I failed at 8 reps, then I couldn't finish out the 7 reps and failed at 4 reps. So I went as many as possible to finish out, but could only pump out 4 reps. Shoulders were on Fire! Then Delt Raise was tough, but I got through it.
CS4 - Bicep Curl-Up-Hammer Down (8.75/12kgs)/Tricep Extension-OVERHEAD (8.75/12kgs)/Calf Raise-Weight at Shoulder (17/22kgs-both singles with weight at my side)/Side Forearm Plank Hip Raise (15x4). Did the Overhead Triceps Extensions again, just felt more focused on the triceps that the kickbacks. All around good workout today.
Stuck with Segi for my abs and today, it was BEAST abs for sure. I tried to keep good form and it killed my core. WooHOO!!! Got a great burn and made the moan and groan I haven't heard in a while hitting failure.
The Splits and Flow were good. Pushed to the pain threshold.
In the end, I torched a huge 1500+kcals. I think the Super Sets really pushed me hard.
Back to a normal schedule. Regular Tuesday, early evening workout after work. Resistance was up. Felt good today, so decided to go up in weight when I felt I could. Today, just a regular routine, no tempo sets.
CS1 - Pull-Ups (15-15)/Push-Ups (15-15)/Squats (8.75/14.5kgs)/Crunches (15/15). Happy to do all the sets straight 15 reps. I treat these circuit sets like Super Sets, doing one move right after another. I got really winded after this circuit.
CS2 - Incline Press (17/22kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (8.75/12kgs)/Plank Twist-Twist (15-15). Up on the Press. Felt good with the 22kgs. Legs were tingling with the heavy lunges, but I could probably go a little heavier next time.
CS3 - 1,1,2 Military Press (7.5/12kgs, 15/8-4-4reps)/Post Delt Raise (5/6.25kgs)/Stiff Leg Dead lift (7.5/12kgs)/Russian Twist (7.5/12kgs). I sort of let myself down on the second set of the Military Press. I was going for at least 12 straight, but I failed at 8 reps, then I couldn't finish out the 7 reps and failed at 4 reps. So I went as many as possible to finish out, but could only pump out 4 reps. Shoulders were on Fire! Then Delt Raise was tough, but I got through it.
CS4 - Bicep Curl-Up-Hammer Down (8.75/12kgs)/Tricep Extension-OVERHEAD (8.75/12kgs)/Calf Raise-Weight at Shoulder (17/22kgs-both singles with weight at my side)/Side Forearm Plank Hip Raise (15x4). Did the Overhead Triceps Extensions again, just felt more focused on the triceps that the kickbacks. All around good workout today.
Stuck with Segi for my abs and today, it was BEAST abs for sure. I tried to keep good form and it killed my core. WooHOO!!! Got a great burn and made the moan and groan I haven't heard in a while hitting failure.
The Splits and Flow were good. Pushed to the pain threshold.
In the end, I torched a huge 1500+kcals. I think the Super Sets really pushed me hard.
Monday, January 16, 2017
1-16-17 HY: Tennis + Splits + TCF.
1-16-17 HY: Tennis + Splits + TCF.
Had an off day yesterday because of work, so today was off. So I was able to have an all-day date with my wife. We had a leisurely morning, waking up late and having a light breakfast together. Then we started to, in a very slow and deliberate matter, no rushing or stressing out, getting ready to go to play tennis.
Our reservation was for 11am, but we ended up leaving at about 10:40am. We were able to get onto the court, and do a good stretch and then start playing before 11am. Also, since there was no one after us, we were able to stay on a bit longer than our reservation, actually about 20 minutes longer. It was a great session. I was able to get my tennis feel back some, and I was also able to practice more control and keep the rallies going. The longer the rallies, the more running and focus I had to have. Over all, we had a great time, but there was one thing that wasn't that great, and that was the fact that it was bone chilling cold. I had heavy-duty thermal athletic wear plus a wind breaker. I don't have a warm sports/tennis hat, so I ended up having to wear a regular knit hat. That got my sweat on pretty quick, but I couldn't take it off because then my head would freeze, so I had to play with a cold body, but an overly warm head. I was wearing a glove on my left had as well. Once I got to running all over the court, I didn't notice the cold to much. But the cold became noticeable when we did some drills and I was just feeding my wife balls, and serve practice. But we did end up playing a game with some adjusted rules, like I was playing the Singles lines and my wife was playing the doubles lines. She served until something went in, while I had the standard number of serves. I was up 3-0, when our time was going a little too long, so we played a Sudden Death point, next points wins, type of deal. And my wife won. Lots of fun playing tennis with my wife. She is getting better, much better than before.
After showering and changing, we went out for a late lunch. I didn't have any of the fried stuff, and ate a lot of fresh fruit and veges. I was very happy with myself. The one indulgence was the two waffles and ice cream. Delish!!!
Splits and Flow came in the evening. Not the regular routine, but the new routine that focuses on front hip flexors and hamstrings. All was well.
In the end (of the tennis), I torched a nice 737kcals. Fun day! Not looking forward to going back to work tomorrow.
Had an off day yesterday because of work, so today was off. So I was able to have an all-day date with my wife. We had a leisurely morning, waking up late and having a light breakfast together. Then we started to, in a very slow and deliberate matter, no rushing or stressing out, getting ready to go to play tennis.
Our reservation was for 11am, but we ended up leaving at about 10:40am. We were able to get onto the court, and do a good stretch and then start playing before 11am. Also, since there was no one after us, we were able to stay on a bit longer than our reservation, actually about 20 minutes longer. It was a great session. I was able to get my tennis feel back some, and I was also able to practice more control and keep the rallies going. The longer the rallies, the more running and focus I had to have. Over all, we had a great time, but there was one thing that wasn't that great, and that was the fact that it was bone chilling cold. I had heavy-duty thermal athletic wear plus a wind breaker. I don't have a warm sports/tennis hat, so I ended up having to wear a regular knit hat. That got my sweat on pretty quick, but I couldn't take it off because then my head would freeze, so I had to play with a cold body, but an overly warm head. I was wearing a glove on my left had as well. Once I got to running all over the court, I didn't notice the cold to much. But the cold became noticeable when we did some drills and I was just feeding my wife balls, and serve practice. But we did end up playing a game with some adjusted rules, like I was playing the Singles lines and my wife was playing the doubles lines. She served until something went in, while I had the standard number of serves. I was up 3-0, when our time was going a little too long, so we played a Sudden Death point, next points wins, type of deal. And my wife won. Lots of fun playing tennis with my wife. She is getting better, much better than before.
After showering and changing, we went out for a late lunch. I didn't have any of the fried stuff, and ate a lot of fresh fruit and veges. I was very happy with myself. The one indulgence was the two waffles and ice cream. Delish!!!
Splits and Flow came in the evening. Not the regular routine, but the new routine that focuses on front hip flexors and hamstrings. All was well.
In the end (of the tennis), I torched a nice 737kcals. Fun day! Not looking forward to going back to work tomorrow.
1-14-17 HY: Combat 60 LIVE - Ultimate Warrior + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
1-14-17 HY: Combat 60 LIVE - Ultimate Warrior + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
It's Saturday night. Usually, I take an off day on Saturdays, but I have an all-day work day tomorrow (Sunday), and I know that I'm going to be in no mood to workout when I get home, so I decided to workout tonight.
I didn't know what routine was up on Combat, but I was hoping for one of the shorter ones. But when I saw that it was LIVE 60, I was a little disappointed. I considered switching it up and doing a shorter one, but as I thought, I figured that LIVE 60 was a well paced routine and had a lot of good combinations, so I decided to go for it. I also, as I was getting ready, decided to go for it with my regular 1kg hand weights. That brought up the intensity level. It was a BLASTER for sure. I was able to keep up for the whole routine. I had some balance problems on the first round of the Capoeira because my foot placement wasn't right as that double kick came down. But I worked it out on the second round (opposite side). Legs were burning. Overall, I had a good workout. I got a really good sweat on. I didn't really take any extra or extended breaks because I was out of breath or something like that, but I did take breaks between each Track to get a quick gulp of water, but also to wipe my sweat. I was really happy and satisfied that I got to do this routine. (In hindsight, it was a very good decision to do a workout on Saturday night because I was dead on Sunday.)
I wanted to do some abs also, so I went with my old faithful. I also, on this routine, went back to using my 2kg hand weights. Great burn and had a renewed feeling and sense of strength in my core that I hadn't felt in a while, so I was happy.
Splits and Flow fit right in and I was getting the feeling of getting back into the flow of things again. I'm still not at 100%. I have a nagging cough that I just can't seem to kick. Dry throat makes me cough.
In the end, I torched 1051kcals. Great Saturday workout!
It's Saturday night. Usually, I take an off day on Saturdays, but I have an all-day work day tomorrow (Sunday), and I know that I'm going to be in no mood to workout when I get home, so I decided to workout tonight.
I didn't know what routine was up on Combat, but I was hoping for one of the shorter ones. But when I saw that it was LIVE 60, I was a little disappointed. I considered switching it up and doing a shorter one, but as I thought, I figured that LIVE 60 was a well paced routine and had a lot of good combinations, so I decided to go for it. I also, as I was getting ready, decided to go for it with my regular 1kg hand weights. That brought up the intensity level. It was a BLASTER for sure. I was able to keep up for the whole routine. I had some balance problems on the first round of the Capoeira because my foot placement wasn't right as that double kick came down. But I worked it out on the second round (opposite side). Legs were burning. Overall, I had a good workout. I got a really good sweat on. I didn't really take any extra or extended breaks because I was out of breath or something like that, but I did take breaks between each Track to get a quick gulp of water, but also to wipe my sweat. I was really happy and satisfied that I got to do this routine. (In hindsight, it was a very good decision to do a workout on Saturday night because I was dead on Sunday.)
I wanted to do some abs also, so I went with my old faithful. I also, on this routine, went back to using my 2kg hand weights. Great burn and had a renewed feeling and sense of strength in my core that I hadn't felt in a while, so I was happy.
Splits and Flow fit right in and I was getting the feeling of getting back into the flow of things again. I'm still not at 100%. I have a nagging cough that I just can't seem to kick. Dry throat makes me cough.
In the end, I torched 1051kcals. Great Saturday workout!
Friday, January 13, 2017
1-13-17 HY: Body Beast - Beast: Total Body + Splits + TCF.
1-13-17 HY: Body Beast - Beast: Total Body + Splits + TCF.
Finishing off my week with another Body BLAST!!! It is Friday, but I had only a half-day at work today, so I got home early and was able to do a full workout plus bonus Splits moves and Flows. That is what pushed me close to three hours today. Also, I took a lot more time on Total Body because I wanted to mix it up a bit. Here is what I did. There is one disk in the Body Beast program that I do not have. It is the bonus disk with the "Tempo" routines on it. I have been reading and watching reviews of those routines and I really wanted to try them. But, unfortunately, that one disk is way to pricey for me at the moment, so I'm hoping it will go on sale this summer, or sometime. But I think I found out enough about the Tempo routines that I decided to try it with the total body routine where I could. I did it on moves with weights mainly. Below in the summary, any move with a T. by it was done as a Tempo move.
CS1 - Pull-Ups (15-15 but did Chin-Ups instead)/Push-Ups (15-15)/T.Squats (7.5/12kgs, 15/15)/T.Crunches (15/15). I wanted to switch it up a little, so did Chin Ups instead. Bookend Biceps workout. Also, I didn't want to hassle with the dumbbells so I kept the low weight at 7.5kgs for the first three Circuit Sets, but when I felt good, I went higher then before on the second set.
CS2 - T.Incline Press (14.5/19.5kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (7.5/12kgs)/Plank Twist-Twist (15-15). Upped my Press weights right off. I felt good, so I went for it a little.
CS3 - T.1,1,2 Military Press (7.5/12kgs, 15/10-5reps)/T.Post Delt Raise (5/6.25kgs)/T.Stiff Leg Deadlift (7.5/12kgs)/Russian Twist (7.5/12kgs. I went heavier on the Press here, too. OH MY GOODNESS!!!! Shoulders were screaming, and I couldn't have done another rep on the first set if I wanted to. Total burn and failure. Upped my weights on the Delt Raise as well. Happy I could get it up.
CS4 - T.Bicep Curl-Up-Hammer Down 8.75/12kgs, 15/11-4reps)/T.Tricep Extension-OVERHEAD (8.75/12kgs)/Calf Raise-Weight at Shoulder (17/22kgs-set 2 was done One Leg at a time with weight at my side)/Side Forearm Plank Hip Raise (15x4). Same weights as before on the curls, but had to gut out the last three on the first set. Biceps were totally burning. Even with the heavier weight, I got one extra rep before failure. Then, I finished out the last 4 reps. The biggest change here was instead of the kickbacks, I did the overhead extensions. I felt that for my triceps, I get more of an pump and more muscle fibers are incorporated because the range of motion is a lot bigger. This one had to go tempo, because I couldn't rip it out like Tempo. I wasn't sure if I could do 12kgs, I almost didn't even try and went straight to 10kgs, but I tried one rep and I was, frankly, surprised that I could get it up. So I kept going. Second set was extremely slow, and failed at the 15th. I may keep this change. I really got the Pump and Burn on today. I'm going to have to try that Tempo style again, time willing.
In the picture below, I found the "markup" function, so I can write on my pics now!
No focused ab work today, the incorporated ab moves were good enough for me today. So I went to Splits, and I did a lot of extra moves, and added time to a lot of moves. Glutes were really sore today, but I pushed through the pain, but I don't think I made much headway against the pain. I did the really Slow Flow today. But I was stupid! For some reason, I was holding my breath as I flowed and didn't even catch it until after I was done. BONEHEAD!!!
I am still not 100%. Working on getting rid of a lingering cough. Still a little tired as well. In my cool down, I just couldn't get my heart rate to go down fast enough, even with all the breathing exercises.
In the end, I torched a nice 1200+kcals. Good way to end a week, with a big bun!!
Happy Weekend!
Finishing off my week with another Body BLAST!!! It is Friday, but I had only a half-day at work today, so I got home early and was able to do a full workout plus bonus Splits moves and Flows. That is what pushed me close to three hours today. Also, I took a lot more time on Total Body because I wanted to mix it up a bit. Here is what I did. There is one disk in the Body Beast program that I do not have. It is the bonus disk with the "Tempo" routines on it. I have been reading and watching reviews of those routines and I really wanted to try them. But, unfortunately, that one disk is way to pricey for me at the moment, so I'm hoping it will go on sale this summer, or sometime. But I think I found out enough about the Tempo routines that I decided to try it with the total body routine where I could. I did it on moves with weights mainly. Below in the summary, any move with a T. by it was done as a Tempo move.
CS1 - Pull-Ups (15-15 but did Chin-Ups instead)/Push-Ups (15-15)/T.Squats (7.5/12kgs, 15/15)/T.Crunches (15/15). I wanted to switch it up a little, so did Chin Ups instead. Bookend Biceps workout. Also, I didn't want to hassle with the dumbbells so I kept the low weight at 7.5kgs for the first three Circuit Sets, but when I felt good, I went higher then before on the second set.
CS2 - T.Incline Press (14.5/19.5kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (7.5/12kgs)/Plank Twist-Twist (15-15). Upped my Press weights right off. I felt good, so I went for it a little.
CS3 - T.1,1,2 Military Press (7.5/12kgs, 15/10-5reps)/T.Post Delt Raise (5/6.25kgs)/T.Stiff Leg Deadlift (7.5/12kgs)/Russian Twist (7.5/12kgs. I went heavier on the Press here, too. OH MY GOODNESS!!!! Shoulders were screaming, and I couldn't have done another rep on the first set if I wanted to. Total burn and failure. Upped my weights on the Delt Raise as well. Happy I could get it up.
CS4 - T.Bicep Curl-Up-Hammer Down 8.75/12kgs, 15/11-4reps)/T.Tricep Extension-OVERHEAD (8.75/12kgs)/Calf Raise-Weight at Shoulder (17/22kgs-set 2 was done One Leg at a time with weight at my side)/Side Forearm Plank Hip Raise (15x4). Same weights as before on the curls, but had to gut out the last three on the first set. Biceps were totally burning. Even with the heavier weight, I got one extra rep before failure. Then, I finished out the last 4 reps. The biggest change here was instead of the kickbacks, I did the overhead extensions. I felt that for my triceps, I get more of an pump and more muscle fibers are incorporated because the range of motion is a lot bigger. This one had to go tempo, because I couldn't rip it out like Tempo. I wasn't sure if I could do 12kgs, I almost didn't even try and went straight to 10kgs, but I tried one rep and I was, frankly, surprised that I could get it up. So I kept going. Second set was extremely slow, and failed at the 15th. I may keep this change. I really got the Pump and Burn on today. I'm going to have to try that Tempo style again, time willing.
In the picture below, I found the "markup" function, so I can write on my pics now!
No focused ab work today, the incorporated ab moves were good enough for me today. So I went to Splits, and I did a lot of extra moves, and added time to a lot of moves. Glutes were really sore today, but I pushed through the pain, but I don't think I made much headway against the pain. I did the really Slow Flow today. But I was stupid! For some reason, I was holding my breath as I flowed and didn't even catch it until after I was done. BONEHEAD!!!
I am still not 100%. Working on getting rid of a lingering cough. Still a little tired as well. In my cool down, I just couldn't get my heart rate to go down fast enough, even with all the breathing exercises.
In the end, I torched a nice 1200+kcals. Good way to end a week, with a big bun!!
Happy Weekend!
Thursday, January 12, 2017
1-12-17 HY: Combat - HIIT 2: Shock Plyo + Core Attack + Splits + TCF.
1-12-17 HY: Combat - HIIT 2: Shock Plyo + Core Attack + Splits + TCF.
Today, I finished Week 8 of the Les Mills Combat Warrior 60 Day schedule. Only four routines left then I can officially say I completed one round of Les Mills. Not as designed, but still, I did all the routines in sequence as a hybrid with Body Beast. Shock Plyo finishes out week 8, and when I got up in the morning knowing what was coming, I had no apprehension. My legs felt good, and I felt ready. All gassed up, I was ready to go. My legs started burning halfway through the warm up, and that made me a little nervous, but then, I felt my second wind kick in and I was feeling good. Only twice, did I need a little extra break after a track, but I was feeling good despite that. The last track on the floor, I took only a couple short mid-set breaks. I was sweating like crazy, and I topped out my heart rate at 167bpm. Legs were burning, but they didn't buckle.
I was in sort of a time crunch, but I wanted to try a new routine. One, I had forgotten was even in the program, or was it that I had not even known of its existence. Not sure, but when I saw it, I wanted to try it. Core Attack is the newest ab routine I have (that I know of. I will see if there is a focused ab routine in MAX 30). It was tough! It does most of its moves slowly so I had to tap out a few times. It is a little longer than I wanted to take, but I finished it. There weren't any totally new moves, rather, it was just a new mash up of common moves. Different vibe with Dan in the lead. Got a good burn, and I could feel my core has strengthened up since my abs don't hurt or feel sore when I cough anymore. Step by step. It was a good routine, that I will do again.
I adjusted my Splits routine today and started to do something a little different. I am focusing now, on opening my hip flexors and lengthening my hamstrings. So my stretches today focused on those two areas. I will interchange routines to mix things up and to get off the plateau. Flow was on point.
In the end, I torched 850+kcals in the morning session. Nice two part workout today.
Today, I finished Week 8 of the Les Mills Combat Warrior 60 Day schedule. Only four routines left then I can officially say I completed one round of Les Mills. Not as designed, but still, I did all the routines in sequence as a hybrid with Body Beast. Shock Plyo finishes out week 8, and when I got up in the morning knowing what was coming, I had no apprehension. My legs felt good, and I felt ready. All gassed up, I was ready to go. My legs started burning halfway through the warm up, and that made me a little nervous, but then, I felt my second wind kick in and I was feeling good. Only twice, did I need a little extra break after a track, but I was feeling good despite that. The last track on the floor, I took only a couple short mid-set breaks. I was sweating like crazy, and I topped out my heart rate at 167bpm. Legs were burning, but they didn't buckle.
I was in sort of a time crunch, but I wanted to try a new routine. One, I had forgotten was even in the program, or was it that I had not even known of its existence. Not sure, but when I saw it, I wanted to try it. Core Attack is the newest ab routine I have (that I know of. I will see if there is a focused ab routine in MAX 30). It was tough! It does most of its moves slowly so I had to tap out a few times. It is a little longer than I wanted to take, but I finished it. There weren't any totally new moves, rather, it was just a new mash up of common moves. Different vibe with Dan in the lead. Got a good burn, and I could feel my core has strengthened up since my abs don't hurt or feel sore when I cough anymore. Step by step. It was a good routine, that I will do again.
I adjusted my Splits routine today and started to do something a little different. I am focusing now, on opening my hip flexors and lengthening my hamstrings. So my stretches today focused on those two areas. I will interchange routines to mix things up and to get off the plateau. Flow was on point.
In the end, I torched 850+kcals in the morning session. Nice two part workout today.
1-11-17 P90X2 - Recovery and Mobility
1-11-17 P90X2 - Recovery and Mobility.
Morning Shake and then got ready to do my mid-week recovery routine. My hamstrings were rather sore in the morning, but I was able to get through all the moves and stretches. My calves were especially full of hot spots, but oddly enough, I didn't have hardly any in my hamstrings. But I doubled the rolling time for the legs, except for the inner thigh roll. That added a little over 12 minutes to the routine.
I was intending to do Splits and Flow in the evening, but when it came right down to it, my hamstrings were just too sore. I tried to loosen them up, but no go. So I just decided to give my splits and flow a break. So, only the base routine today.
In the end, I burned a nice little 336kcals. More than I expected.
Morning Shake and then got ready to do my mid-week recovery routine. My hamstrings were rather sore in the morning, but I was able to get through all the moves and stretches. My calves were especially full of hot spots, but oddly enough, I didn't have hardly any in my hamstrings. But I doubled the rolling time for the legs, except for the inner thigh roll. That added a little over 12 minutes to the routine.
I was intending to do Splits and Flow in the evening, but when it came right down to it, my hamstrings were just too sore. I tried to loosen them up, but no go. So I just decided to give my splits and flow a break. So, only the base routine today.
In the end, I burned a nice little 336kcals. More than I expected.
Tuesday, January 10, 2017
1-10-17 HY: Body Beast - Beast: Total Body + Splits + TCF.
1-10-17 HY: Body Beast - Beast: Total Body + Splits + TCF.
Busy day at work. After class, I had four meetings. I just saw an ad for a cup that expresses my feelings about the meetings. The cup said, "I survived another meeting that should have been an email". So, even though I am still not feeling 100%, I was ready to blow off some steam when I got home.
I am going to do my Combat/Body Beast Hybrid for a couple weeks and hopefully get back to a good level of strength and endurance. Then MAX 30 is ON! But I'm going to just do Total Body just to finish out an extra worksheet I had started filling out accidentally. Yeah, I'm kind of weird when it comes to stuff like this.
Yesterday, I said that my shoulders didn't feel much tension on the moves, but when I woke up this morning, the evidence of those punches was very clear. Shoulders on fire! Legs also on fire! Especially my hamstrings. I was sore in places I forgot had muscles. It is a good pain. So, I was happy that I was doing a resistance workout today instead of Combat Plyo. Not sure if my legs would've been able to handle it. Also, my abs were really feeling it today. One good thing about having this little cold is that the coughing is contracting my abs every time and it is like a super contraction in one second all throughout the day. Again, a good pain. I'm going to have to build on that.
As I started the routine, I was thinking to reduce the weights from the last time, just to ease back into things, but, of course, I couldn't resist matching the weights from last time. Or at least when I felt I could, which was most of the moves. Here is the breakdown:
CS1 - Pull-Ups (15-10/5)/Push-Ups (15-15)/Squats (8.75/12kgs, 15/15)/Crunches (15/15). After the first set of Pull-Ups, I knew I wouldn't be able to do another straight set of 15, hence the 10/5 split.
CS2 - Incline Press (12/17kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (8.75/12kgs)/Plank Twist-Twist (15-15). No mid-set breaks. Really focused on form, range of motion and TUT (Time Under Tension). The one different thing was I did the Rows with two arms and a lighter weight instead of heavier weight and single arms. Still got a good burn. Also, I didn't treat the Plank TT as a cardio move this time. Instead, I really tried to crunch on the abs and obliques.
CS3 - 1,1,2 Military Press (6/10kgs, 15/10-5reps)/Post Delt Raise (4/5kgs)/Stiff Leg Deadlift (10/12kgs)/Russian Twist (8/12kgs). Here is where I felt the loss of strength. I was able to do 8.75/12kgs with a break at 12reps in the second set, but I was really feeling the weight with 10kgs. All the other sets was a straight 15reps.
CS4 - Bicep Curl-Up-Hammer Down (7.5/12kgs, 15/10-5reps)/Tricep Extension-Kickback (7.5/12kgs)/Calf Raise-Weight at Shoulder (17/22kgs)/Side Forearm Plank (15x4). Biceps curls killed me. The burn was on in the first set around the 11th rep, and around the 4th rep in the second set. I couldn't take the burn so I needed the break at 10reps. The Calf Raises were fine on the first set, but I couldn't get the weights up to my shoulders on the second set, so I held them at my sides. Still intense, but I was disappointed that I couldn't get them on my shoulders. I just realized that I forgot to write down the weights for the second set for the first two moves(12kgs for all three sets), so I wrote them down now, but they are not pictured below. I was really spent after this routine. Also, the ab moves really brought on more burn, so I decided not to do an ab routine and give them a rest. But they really didn't get a rest with the coughing all day and the 10 ab sets, so I'll give them a rest tomorrow.
Today, I felt the loss of flexibility. Probably due to the soreness in my hamstrings. I just couldn't go as low as yesterday because the pain was just too much, but I went to my limit, my threshold of pain. The Side Splits were not good, but the Straddle Splits were great! I was able to get really low on them. As soon as I am back in my groove, I should be able to push harder, a lot harder on the side splits. I took the Flow really slow today, and tried to test my stability and balance. All seemed well.
In the end, I torched a nice 1100+kcals. Really felt the pump and burn today. A feeling I've not felt since...
Busy day at work. After class, I had four meetings. I just saw an ad for a cup that expresses my feelings about the meetings. The cup said, "I survived another meeting that should have been an email". So, even though I am still not feeling 100%, I was ready to blow off some steam when I got home.
I am going to do my Combat/Body Beast Hybrid for a couple weeks and hopefully get back to a good level of strength and endurance. Then MAX 30 is ON! But I'm going to just do Total Body just to finish out an extra worksheet I had started filling out accidentally. Yeah, I'm kind of weird when it comes to stuff like this.
Yesterday, I said that my shoulders didn't feel much tension on the moves, but when I woke up this morning, the evidence of those punches was very clear. Shoulders on fire! Legs also on fire! Especially my hamstrings. I was sore in places I forgot had muscles. It is a good pain. So, I was happy that I was doing a resistance workout today instead of Combat Plyo. Not sure if my legs would've been able to handle it. Also, my abs were really feeling it today. One good thing about having this little cold is that the coughing is contracting my abs every time and it is like a super contraction in one second all throughout the day. Again, a good pain. I'm going to have to build on that.
As I started the routine, I was thinking to reduce the weights from the last time, just to ease back into things, but, of course, I couldn't resist matching the weights from last time. Or at least when I felt I could, which was most of the moves. Here is the breakdown:
CS1 - Pull-Ups (15-10/5)/Push-Ups (15-15)/Squats (8.75/12kgs, 15/15)/Crunches (15/15). After the first set of Pull-Ups, I knew I wouldn't be able to do another straight set of 15, hence the 10/5 split.
CS2 - Incline Press (12/17kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (8.75/12kgs)/Plank Twist-Twist (15-15). No mid-set breaks. Really focused on form, range of motion and TUT (Time Under Tension). The one different thing was I did the Rows with two arms and a lighter weight instead of heavier weight and single arms. Still got a good burn. Also, I didn't treat the Plank TT as a cardio move this time. Instead, I really tried to crunch on the abs and obliques.
CS3 - 1,1,2 Military Press (6/10kgs, 15/10-5reps)/Post Delt Raise (4/5kgs)/Stiff Leg Deadlift (10/12kgs)/Russian Twist (8/12kgs). Here is where I felt the loss of strength. I was able to do 8.75/12kgs with a break at 12reps in the second set, but I was really feeling the weight with 10kgs. All the other sets was a straight 15reps.
CS4 - Bicep Curl-Up-Hammer Down (7.5/12kgs, 15/10-5reps)/Tricep Extension-Kickback (7.5/12kgs)/Calf Raise-Weight at Shoulder (17/22kgs)/Side Forearm Plank (15x4). Biceps curls killed me. The burn was on in the first set around the 11th rep, and around the 4th rep in the second set. I couldn't take the burn so I needed the break at 10reps. The Calf Raises were fine on the first set, but I couldn't get the weights up to my shoulders on the second set, so I held them at my sides. Still intense, but I was disappointed that I couldn't get them on my shoulders. I just realized that I forgot to write down the weights for the second set for the first two moves(12kgs for all three sets), so I wrote them down now, but they are not pictured below. I was really spent after this routine. Also, the ab moves really brought on more burn, so I decided not to do an ab routine and give them a rest. But they really didn't get a rest with the coughing all day and the 10 ab sets, so I'll give them a rest tomorrow.
Today, I felt the loss of flexibility. Probably due to the soreness in my hamstrings. I just couldn't go as low as yesterday because the pain was just too much, but I went to my limit, my threshold of pain. The Side Splits were not good, but the Straddle Splits were great! I was able to get really low on them. As soon as I am back in my groove, I should be able to push harder, a lot harder on the side splits. I took the Flow really slow today, and tried to test my stability and balance. All seemed well.
In the end, I torched a nice 1100+kcals. Really felt the pump and burn today. A feeling I've not felt since...
Monday, January 9, 2017
1-09-17 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
1-09-17 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
HAPPY NEW YEAR!!!
I hope that this new year will give you all the courage, energy and strength you need to reach all your goals. I started this year sick, but that is motivating me even more to catch up and make up for lost time.
It has been 18 days since my last regular workout, not including the one tennis session and the one Pickleball session last week. On the 22nd of December, I did this same routine, then I left for Tokyo and walked like crazy all over the city. Then upon coming back home on the 28th, I took ill and have been recovering until today. I'm still only at about 75%, but the itch to move has been gnawing at me for the past couple of days so I decided that today would be the day I would workout out. My plan was to start Insanity: MAX 30 this month, but not being at 100%, I am a little hesitant to start it up. So, since I have about a week left on my Combat schedule, I'm going to finish Combat over the next week or so, and then do some routines to warm up and regain my strength, then I will be starting MAX 30 on January 29, a Sunday, or the next Sunday, the 5th of February, depending on my condition. I am shooting for the 29th so I can finish the 60 day schedule by April.
Today, I was feeling okay, but I know I have lost a lot of strength and stamina so I planned to modify as much as possible and not over do it. According to the schedule, I was supposed to do HIIT 2: Plyo but even though that is a shorter routine, I knew that it would be too intense for me today, so instead of just choosing something off schedule, I just went a day back and redid Power Kata to stay on schedule. Then, hopefully, next time, I'll feel more ready to do Plyo. In the interest of modifying, I decided not to use my regular 1kg hand weights and just went with no weights. In hind sight, I probably could have gone with half a kg. But I without the hand weights, I was able to get through the routine on the regular mode not modified. I also didn't feel the need to take as many breaks throughout the routine like in the past. I only took two water breaks, just before the Boxing Track and before the Muay Thai Track. And I didn't stop because I was tired, I stopped to drink. I was sweating a lot so I knew I should stay hydrated. My shoulders weren't anywhere near as tired as they are with the weights. But at the end, my legs were shaking. And I could feel them starting to buckle. I got a good workout. I didn't modify with the routine which means I was able to do the leaping side kicks and the flying knees. I was also able to keep pace with Dan and Rach. As I type this a few hours after the fact, I can still feel the tingle in my legs.
Abs also, on today's routine, I decided not to use the regular 2kg weights, and that was a good thing. I could really work on form on the ball and I could see how different the different positions on the ball are. I got a hard burn in my abs and had to breathe it out to keep from cramping. I tried to keep the Time-Under-Tension as long as possible. That is my new point for this year: Time-Under-Tension, or TUT. Keeping my target muscles in TUT will help build strength and so that is my new catch phrase this year, and a new focus, especially for resistance.
I was really curious to find out how much flexibility I have lost. To my glee, not much. I was able to get to my mark almost as quickly as before, but it did take a little longer and a little more pain to get there, but I got there. But I was happy to get back to my quest. I failed in reaching my goal last year, so I have to extend it one more year. But not by December 31, I'm going for it as soon as possible. Maybe I backed off last year thinking that I had a year and only a small distance to go, but now, I'm pushing it to I get it. NO SLACKING OFF!!!
The Flow was good. I'm glad I remembered it. A couple balance issues but overall, good.
In the end, I torched a good 954kcals. I wasn't feeling too hot before starting the workout, but I felt great during it. I felt a little downer about 20 minutes after, but I have plateaued and I feel just blaaa now. So I'm planning to hit the hay early, also I have workout tomorrow so I need the sleep.
HAPPY NEW YEAR!!!
I hope that this new year will give you all the courage, energy and strength you need to reach all your goals. I started this year sick, but that is motivating me even more to catch up and make up for lost time.
It has been 18 days since my last regular workout, not including the one tennis session and the one Pickleball session last week. On the 22nd of December, I did this same routine, then I left for Tokyo and walked like crazy all over the city. Then upon coming back home on the 28th, I took ill and have been recovering until today. I'm still only at about 75%, but the itch to move has been gnawing at me for the past couple of days so I decided that today would be the day I would workout out. My plan was to start Insanity: MAX 30 this month, but not being at 100%, I am a little hesitant to start it up. So, since I have about a week left on my Combat schedule, I'm going to finish Combat over the next week or so, and then do some routines to warm up and regain my strength, then I will be starting MAX 30 on January 29, a Sunday, or the next Sunday, the 5th of February, depending on my condition. I am shooting for the 29th so I can finish the 60 day schedule by April.
Today, I was feeling okay, but I know I have lost a lot of strength and stamina so I planned to modify as much as possible and not over do it. According to the schedule, I was supposed to do HIIT 2: Plyo but even though that is a shorter routine, I knew that it would be too intense for me today, so instead of just choosing something off schedule, I just went a day back and redid Power Kata to stay on schedule. Then, hopefully, next time, I'll feel more ready to do Plyo. In the interest of modifying, I decided not to use my regular 1kg hand weights and just went with no weights. In hind sight, I probably could have gone with half a kg. But I without the hand weights, I was able to get through the routine on the regular mode not modified. I also didn't feel the need to take as many breaks throughout the routine like in the past. I only took two water breaks, just before the Boxing Track and before the Muay Thai Track. And I didn't stop because I was tired, I stopped to drink. I was sweating a lot so I knew I should stay hydrated. My shoulders weren't anywhere near as tired as they are with the weights. But at the end, my legs were shaking. And I could feel them starting to buckle. I got a good workout. I didn't modify with the routine which means I was able to do the leaping side kicks and the flying knees. I was also able to keep pace with Dan and Rach. As I type this a few hours after the fact, I can still feel the tingle in my legs.
Abs also, on today's routine, I decided not to use the regular 2kg weights, and that was a good thing. I could really work on form on the ball and I could see how different the different positions on the ball are. I got a hard burn in my abs and had to breathe it out to keep from cramping. I tried to keep the Time-Under-Tension as long as possible. That is my new point for this year: Time-Under-Tension, or TUT. Keeping my target muscles in TUT will help build strength and so that is my new catch phrase this year, and a new focus, especially for resistance.
I was really curious to find out how much flexibility I have lost. To my glee, not much. I was able to get to my mark almost as quickly as before, but it did take a little longer and a little more pain to get there, but I got there. But I was happy to get back to my quest. I failed in reaching my goal last year, so I have to extend it one more year. But not by December 31, I'm going for it as soon as possible. Maybe I backed off last year thinking that I had a year and only a small distance to go, but now, I'm pushing it to I get it. NO SLACKING OFF!!!
The Flow was good. I'm glad I remembered it. A couple balance issues but overall, good.
In the end, I torched a good 954kcals. I wasn't feeling too hot before starting the workout, but I felt great during it. I felt a little downer about 20 minutes after, but I have plateaued and I feel just blaaa now. So I'm planning to hit the hay early, also I have workout tomorrow so I need the sleep.
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