9-24-17 (Sunday) HY: Tennis + YAYOG - Intermediate: Timed Sets + Arm Shaper + ChaLEAN Extreme - Extreme Core Circuit + Lower Back Strengthening (partial)/Stretch + TCF.
A bit of an unusual schedule today. I woke up a little late because I got to bed late last night. My plan was to go and try out a new tennis club I was invited to join last month by some people we met at the tournament I played with my son. When I say "Club" I don't mean like a "Country Club". It is a group of people who love tennis and get together to play at public courts on certain days of the week. I have been wanting to go for a month, since the initial invitation, but the Monday after the tournament is when I re-injured my back so I haven't been up to playing until now. The meeting time was 10am. Not too early, but since I woke up late, I didn't get to leave my house until 11am. But that was sort of the plan as well, I didn't want to seem too pushy by showing up right on time or early. Then, I got lost looking for the courts and ended up having to ask for directions. I finally found the courts and headed in. Luckily, the people I had met remembered me and were happy to see me. Most of the other members were very kind and welcomed me warmly. I was a little reserved when it came to jumping in to the drill rotation. I purposefully wore shorts that didn't have pockets so I couldn't carry balls. So the length of my turn was relatively short. I didn't want to seem like the new guy is monopolizing the court. I'll balance my playing time with the other members when I get to know everyone better. I got a good sweat going despite my limited court time. I enjoyed talking to the people. It seemed like I was the first foreigner they had have met. But as soon as the novelty of having a foreign member wears off, I can relax a little. Regular play time is from 10am to 1pm, but unfortunately, the rain started to get stronger and we ended up cutting the session short by an hour. I only played for just under 40 minutes. But my purpose today was not to really play more than tasting the atmosphere of the club. There is one more session this week on Wednesday that I hope I can attend, so I'll see how that is. But I will most likely join officially from next month. So I'll have to start paying club dues and the like. I was hoping to have the tennis be my workout, but only 40 minutes of play burned around 250kcals. So, when I got home, I was already wet and warmed up, I decided to go right into a regular workout.
I'm starting the second round of YAYOG Intermediate Phase today. And since I was already into making my body active, I decided to keep the routine as is. And it worked out well, because it was a tough and sweaty task. Back to the four moves Tabata Style at 20 seconds on 20 seconds rest. The four moves were: Dynamic Squats, Military Presses (Pike Push-Ups), Fast Swimmers, and Cross Mountain Climbers. I didn't modify anything in the moves themselves, but I did do the Pike Push-Ups on stands to increase my range of motion. Without stands, I could only do down about 6-inches without bumping my head on the floor. With stands, I could go down around 10 inches. But with the greater RoM, my rep count went down. I was in the 12-14 rep range throughout the 6 sets. As for the other moves, 15-18 reps for the Dynamic Squats, and 18-24 reps on the Cross Mountain Climbers. I wasn't counting reps on the Fast Swimmers. Rather, I was counting breaths. I was holding at about 8 deep breaths during the 20 seconds. This sequence is very similar to the Circuit Training routine. The difference is sort of in the rotation of the moves. Starts off with a lower body cardio move, then the upper body/shoulders, Full body, and then another Full body. But after 6 sets of Fast Swimmers, my lower back was feeling it. That is why I did only a partial Lower Back Strengthening workout. More later. Overall, another good workout.
I caught my breath some before getting into the Arm Shaper. Today, I went to Wide Hands on the Push-Ups. New record, I pumped out 60 reps. I was happy that I was able to keep pace until rep# 53. 54 and on, I was pushing as hard as I could. But I didn't stop.
Still using the 1kg hand weights, I wanted to try to keep my elbows open on this routine. It made a huge difference. And the burn made itself know early on in the second circuit. I also tried a little different form on the oblique moves. Instead of twisting over, I just bent over, and that seemed to activate more muscles that way.
The Partial Lower Back Strengthening, Basically I didn't do Superman, Low to High Plank, and T-V Back Extensions. I just did the Swiss Ball Back extensions and the Dead Lift. I did four sets of 12-14 of both moves, and that was plenty. My back was really aching with the Back Extensions. But I upped the weight a bit for the Dead Lifts. On Friday, I started using a 4kg Dumbbell. Today, I went with a 7.5kg Dumbbell. Big difference. Much slower Reps. Ache came back a lot today, as well. The Stretch and Flow Series felt very nice at the completion of this workout.
In the end, after all was said and done, I torched a big 1025 kcals. Nice to be back in the thousand range, but I know I won't stay there for a long time. But this coming week will be a challenge. I don't have any night classes, so I'm going to try and go to play tennis on Wednesday AND Thursday. And I'm going to try to fit Pickle-Ball somewhere in there as well. One day might end up being a double day, who knows. But as I get back to a regular schedule, things will order themselves out quickly.
WORKOUT and FAT BURNING QUESTION: I subscribe to several fitness newsletters from various sources and one said that working out on an empty stomach helps with burning fat a lot because since there is nothing in the stomach to burn for energy, the body looks for another source of energy. So it turns to the fat stores. So working out on an empty stomach is good. Has anyone heard that, or do you know if that is true or not?
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