April 21, 2019, Sunday - Ankle strengthening and Stretch + Body Beast - Bulk: Back + Beast Abs + Push/Pull Challenges + Shoulder Care Yoga + TCF.
In the afternoon, I was taking some time to strengthen my ankle and test its range of motion. I was also doing some lower back stretches and bridge work to test my ankle mobility. It looked pretty good and felt a lot better than before. When I used to do the Bridge move, as I lifted my butt, my feet, which were about shoulder width apart on the floor, would be forced toward each other. So my feet to knees would end up in a "V" shape. But now, I was able to do bridges and have my feet stay shoulder width apart. HAPPY!
Anyway, I promised I would work on my Back today and so I did. Back with Segi and Bulk Back. So here is the rundown of the routine:
Super Set
Pull-Over - 15r@17 kgs/ 12r@19.5 kgs/ 8r@25 kgs - 22 kgs
Pull-up - 10r/ 10r/ 7r-3r
The Pull-Overs were fine, the first two sets of pull-ups were also fine, but I had to tap out at 7 on the third set. But I got through it.
Progressive Set
Reverse Grip Row - 15r@12x2 kgs/ 12r@14.5x2 kgs/ 8r@17x2 kgs - & Down
This was probably the roughest move of the routine. I had to really work on that heavy weight. I had to really push it.
Force Set
One-Arm Row - 5x5r@14.5 kgs Left first, then Right
Again, the first three sets were easy, but the fourth and fifth, brutal stuff.
Single Set
Deadlift - 15r@10x2 kgs/ 12r@12x2 kgs/ 8r@15.75x2 kgs - 14.5x2 kgs
I have to watch my back on this one. I felt a little dangerous tweek when I was lifting earlier.
Super Set
Reverse Fly - 15r@6.25x2 kgs/ 12r@7.5x2 kgs
Plank Rotation - 12r@6.25x2 kgs/ 12r@7.5x2 kgs
I had to really push to get this one finished. Those last few reps in the second set were just really tough. But I crushed it.
Then I went to Beast Abs Classic, and it was the same routine I have on disk, so I changed to Beast Abs. This was different than the Classic routine so I was wanting to try it. I didn't last 20 seconds into the first move. I don't have a rundown of this routine, but suffice it to say that I was burned out at the end.
I was thinking to claim to do the challenges integrated into the workout, but then I decided to just do it. The numbers for Push-up was 41 reps which I crushed and then almost collapsed. Talk about Burnout. The Pull-Ups were very tough. The set rep was 6-4-1. I could handle only 3r but I got the other set done fine.
Then I decided to try the Flow. I had been hesitant to do it because I had just done 30 reps. And I was right, I was fried. I could only do 3 reps. I finished the 3, then hammered out the stated numbers the rest of the way. The push-ups were good. Crushed the set number which was 41 reps.
I wanted to try the Flow series and I went for it. It was a good Flow. But I was still cautious about going on one foot. But I got through it without a hitch.
In the end, I burned a good 981 kcals. Awesome for an upper body workout.
Sunday, April 21, 2019
Ankle Rehab and Recovery
A word about my ankle and its healing progress.
In mid-March, while I was playing tennis, I apparently did something to my ankle that I didn't quite realize. In the evening, my ankle felt sore and painful, especially when I went down a flight of stairs. I've had that feeling several times in the past from sore muscles so I thought that it was just sore muscles and that I'd just power through. So, come to the next tennis practice, I went and played as much and as hard as the pain would let me. I would start off feeling tight, but in time I would loosen up and the pain would become weaker until I didn't even notice it until I really had to run, stop and change directions. This lasted for about three practice sessions. Finally, one day I was looking at my ankle and it was swollen to the point where I couldn't even see that nubby bone on the sides of the ankle. So, I put a cold pack on it and elevated it and did all the home remedies I could think of to do. But it was still swollen.
Finally, I took a Tuesday off from work and went to the hospital to get it X-rayed and checked out. The doc said that the tendon that sort of controls the outside to in lateral movement was damaged and a big contributor was my flat feet or lack of any type of arch in my feet. So the doc prescribed an insole made specifically for my foot. For some reason, he made one only for my left foot. He also taped up my foot and I immediately felt the difference and the pain was much lower. So, they took a mold of my foot and was told it would be done by Friday.
On Friday I went back to the hospital to pick up the insole. I felt great, at first, then my arch started to ache. But I sort of bent my foot to relieve the ache then kept going. After a few days, I was used to the new insole, but I didn't like the difference in the hight of my shoes, so I went to the sporting good store to get an insole from there to try and even it out. About five days into using the left insole I noticed something different in my gate.
Since high school, I was walking sort of like a clown, with my toes jutting out with every step. Both the left and right. There was a guy that I sort of idolized, a really popular guy, president of the Student Council type of guy, and we were actually friends. I went to his house often. And that was how he walked so I started to walk like him from my freshmen year and since then, I'd always walked like that. A few years ago I tried to correct it by myself by consciously trying to put my toes forward when I stepped instead of out, but after a few days, my knees started to hurt. Then when I stopped trying to fix it, the pain went away. So I thought there was no hope of correcting it. But with this new insole, in less than a week of using it in my work shoes, my gate was straight, and then with the store bought insole in my right, my right side was also starting to point forward as well. I was ecstatic! Now, I'm using arch supporters that wrap around my arch and foot when I'm at home in my socked feet. I don't want to lose that effect. Now, I'm looking into getting arch supporting insole for all my shoes.
You may be asking "why not just buy the store insoles instead of getting the expensive one made specifically for my foot?" Well, there is a difference, a huge difference actually. The store insole is a one-size-fits-all style so it is close to where I need the support but not right on it. I have to wiggle it into position several times while I'm wearing it while the prescription one is perfect every time. Plus, with insurance, I'm getting 70% back so it's not actually that expensive.
Anyway, that is my story. I'm still not playing tennis, but I hope to go back to practice from May at the earliest. I'm taking the whole month of April off.
I highly recommend that if you have arch issues that you get arch support insoles. It will change your life!
In mid-March, while I was playing tennis, I apparently did something to my ankle that I didn't quite realize. In the evening, my ankle felt sore and painful, especially when I went down a flight of stairs. I've had that feeling several times in the past from sore muscles so I thought that it was just sore muscles and that I'd just power through. So, come to the next tennis practice, I went and played as much and as hard as the pain would let me. I would start off feeling tight, but in time I would loosen up and the pain would become weaker until I didn't even notice it until I really had to run, stop and change directions. This lasted for about three practice sessions. Finally, one day I was looking at my ankle and it was swollen to the point where I couldn't even see that nubby bone on the sides of the ankle. So, I put a cold pack on it and elevated it and did all the home remedies I could think of to do. But it was still swollen.
Finally, I took a Tuesday off from work and went to the hospital to get it X-rayed and checked out. The doc said that the tendon that sort of controls the outside to in lateral movement was damaged and a big contributor was my flat feet or lack of any type of arch in my feet. So the doc prescribed an insole made specifically for my foot. For some reason, he made one only for my left foot. He also taped up my foot and I immediately felt the difference and the pain was much lower. So, they took a mold of my foot and was told it would be done by Friday.
On Friday I went back to the hospital to pick up the insole. I felt great, at first, then my arch started to ache. But I sort of bent my foot to relieve the ache then kept going. After a few days, I was used to the new insole, but I didn't like the difference in the hight of my shoes, so I went to the sporting good store to get an insole from there to try and even it out. About five days into using the left insole I noticed something different in my gate.
Since high school, I was walking sort of like a clown, with my toes jutting out with every step. Both the left and right. There was a guy that I sort of idolized, a really popular guy, president of the Student Council type of guy, and we were actually friends. I went to his house often. And that was how he walked so I started to walk like him from my freshmen year and since then, I'd always walked like that. A few years ago I tried to correct it by myself by consciously trying to put my toes forward when I stepped instead of out, but after a few days, my knees started to hurt. Then when I stopped trying to fix it, the pain went away. So I thought there was no hope of correcting it. But with this new insole, in less than a week of using it in my work shoes, my gate was straight, and then with the store bought insole in my right, my right side was also starting to point forward as well. I was ecstatic! Now, I'm using arch supporters that wrap around my arch and foot when I'm at home in my socked feet. I don't want to lose that effect. Now, I'm looking into getting arch supporting insole for all my shoes.
You may be asking "why not just buy the store insoles instead of getting the expensive one made specifically for my foot?" Well, there is a difference, a huge difference actually. The store insole is a one-size-fits-all style so it is close to where I need the support but not right on it. I have to wiggle it into position several times while I'm wearing it while the prescription one is perfect every time. Plus, with insurance, I'm getting 70% back so it's not actually that expensive.
Anyway, that is my story. I'm still not playing tennis, but I hope to go back to practice from May at the earliest. I'm taking the whole month of April off.
I highly recommend that if you have arch issues that you get arch support insoles. It will change your life!
April 19, Spot Training with Segi, the BEAST.
April 19, 2019, Friday - Body Beast - Build: Chest + ChaLEAN Extreme - Extreme Core Circuit + Push/Pull Challenges + Ankle Strengthening and Rehab.
The last two workouts I did were arm workouts, so I was feeling the need to get in some chest, and the only program that has routines that specifically was Body Beast. My Chest was up, and I decided to hit my Back next time. When doing this routine, I usually do it with a workout sheet and keep track of my weights, but today, I just went with feeling and past experience to choose the weights I did. I still seemed to work out just fine.
Here is the rundown of the routine:
Superset
Incline Fly - 15 reps@7.5x2 kgs/ 12 reps@8.75x2 kgs/ 8 reps@10x2 kgs
Incline Press - 15 reps@12x2 kgs/ 12 reps@14.5x2 kgs/ 8 reps@18.25x2 - 17x2 kgs
This was a good starting set. I felt good and strong as the rounds came and went. The first round, 15 reps was actually the toughest because I was still in need to stretch those particular muscles, so the second and third sets actually felt better. Not as much pressure and strain, but intensity.
Force Set
Chest Press with Rotation - 5 reps x 5 rounds@14.5x2 kgs
The first three rounds were easy, but I was absolutely scorched on the last two. My pace fell and I couldn't keep up with Segi, but I got through it.
Progressive Set
Incline Press
Up - 15 reps@8.75x2 kgs/ 12 reps@13.25x2 kgs/ 8 reps@15.75x2 kgs
Down - 8 reps@17x2 kgs/ 12 reps@14.5x2 kgs/ 15 reps@10x2 kgs
This set just rocked my world. My triceps also got a really good workout.
Combo Set
Close Grip Press to Fly
15 reps@7.5x2 kgs/ 12 reps@8.75x2 kgs/ 8 reps@12x2 - 10x2 kgs
This is always a scary set for me before I start, but once I got the feel for it, I was fine. But this is where I actually thought that 15 reps is a lot. Here again, my triceps were getting a good workout as well.
MultiSet
Decline Push-Ups - 15 reps
Cobra to Airplane - 30 seconds
Decline Push-Ups - 12 reps
Russian Twist - 30 seconds
Decline Push-Ups - 8 reps
I was fried and burned by the time the last rep rolled around. But I was happy that I was able to power through all the push-ups. Previously, I would be too fried and would have to go onto my knees.
I actually started to do the Shoulder Care Yoga but realized that I didn't have the time, since I was in a time crunch, so I went instead to abs. I loved doing the Extreme Core Circuit last time, I figured I'd do it again, still with only the 1 kgs hand weights. Another awesome burn.
Then I finished out the workout with the Push/Pull Challenges, just the designated rep count due to the lateness of time.
In the end, I burned a good 768 kcals. Remember, Back is up next. I'm happy for the weekend.
The last two workouts I did were arm workouts, so I was feeling the need to get in some chest, and the only program that has routines that specifically was Body Beast. My Chest was up, and I decided to hit my Back next time. When doing this routine, I usually do it with a workout sheet and keep track of my weights, but today, I just went with feeling and past experience to choose the weights I did. I still seemed to work out just fine.
Here is the rundown of the routine:
Superset
Incline Fly - 15 reps@7.5x2 kgs/ 12 reps@8.75x2 kgs/ 8 reps@10x2 kgs
Incline Press - 15 reps@12x2 kgs/ 12 reps@14.5x2 kgs/ 8 reps@18.25x2 - 17x2 kgs
This was a good starting set. I felt good and strong as the rounds came and went. The first round, 15 reps was actually the toughest because I was still in need to stretch those particular muscles, so the second and third sets actually felt better. Not as much pressure and strain, but intensity.
Force Set
Chest Press with Rotation - 5 reps x 5 rounds@14.5x2 kgs
The first three rounds were easy, but I was absolutely scorched on the last two. My pace fell and I couldn't keep up with Segi, but I got through it.
Progressive Set
Incline Press
Up - 15 reps@8.75x2 kgs/ 12 reps@13.25x2 kgs/ 8 reps@15.75x2 kgs
Down - 8 reps@17x2 kgs/ 12 reps@14.5x2 kgs/ 15 reps@10x2 kgs
This set just rocked my world. My triceps also got a really good workout.
Combo Set
Close Grip Press to Fly
15 reps@7.5x2 kgs/ 12 reps@8.75x2 kgs/ 8 reps@12x2 - 10x2 kgs
This is always a scary set for me before I start, but once I got the feel for it, I was fine. But this is where I actually thought that 15 reps is a lot. Here again, my triceps were getting a good workout as well.
MultiSet
Decline Push-Ups - 15 reps
Cobra to Airplane - 30 seconds
Decline Push-Ups - 12 reps
Russian Twist - 30 seconds
Decline Push-Ups - 8 reps
I was fried and burned by the time the last rep rolled around. But I was happy that I was able to power through all the push-ups. Previously, I would be too fried and would have to go onto my knees.
I actually started to do the Shoulder Care Yoga but realized that I didn't have the time, since I was in a time crunch, so I went instead to abs. I loved doing the Extreme Core Circuit last time, I figured I'd do it again, still with only the 1 kgs hand weights. Another awesome burn.
Then I finished out the workout with the Push/Pull Challenges, just the designated rep count due to the lateness of time.
In the end, I burned a good 768 kcals. Remember, Back is up next. I'm happy for the weekend.
April 16, Another ONE on ONE for the arms, JUST ARMS.
April 16, 2019, Tuesday - ONE on ONE with Tony Horton, Vol. 1: Just Arms + ChaLEAN Extreme - Extreme Core Circuit + Push/Pull Challenges + Ab Hang + Shoulder Care Yoga.
Well, my ankle is feeling a lot better, but since last Thursday I have just been really busy and things would come up just before my workout time so I wasn't able to workout on even Sunday, and for the life of me, I can't remember what I did as I type this. Oh Well...
I'm still keeping up with the Push/Pull Challenges, and in fact, I believe it was Saturday night, I did a triple of the challenges. That means I did the designated number of reps for that day three times. And I do remember getting a pretty good pump. On the other days, I did them just once.
Today, I went back to the upper body and specifically arms, and more specifically, for this routine called "Just Arms" I worked on Biceps, Triceps, and for the first time ever, Tony focused on Forearms. The forearms are one of the most neglected muscle group in all the programs I've done. Probably because they feel they don't need focused work because just holding the dumbbells or hanging from a pull-up bar is enough forearm work. So it was nice to see the focus on them here. So here is the rundown of the routine and each circuit was done twice:
Circuit 1
Sitting Bicep Curl - 12x2 kgs
Forearm Curl - 3x2 kgs/4x2 kgs
Lying Tricep Extension - 12x2 kgs
Only two sets seemed a bit incomplete. I think I was conditioned to do 3 sets by LIIFT4, but if I did one more set, I think I would have hit total failure. I think I crushed each move, rep, and set.
Circuit 2
Incline Biceps Curl - 8.75x2 kgs
Reverse Forearm Curl - 4x2 kgs
Single Arm Tricep Kickback - 8.75x2 kgs
On the first move, I actually had 10 kgs in my hand, but on the first rep, I knew it was too much, so I switched it out for the above weight. The Biceps focus was tough, but it also gave me a good stretch. I wanted to go heavier on the Kickbacks, but I didn't want to waste the time switching in and out plates between moves. So I went a little slower on the reps to get long TUT.
Circuit 3
Bicep 21's (7 low, 7 high, 7 full ) - 8.75x2 kgs/7.5x2 kgs
3-Way Forearm ( 10 x 4 ) - 4x2 kgs
Side Tri Rise - 15x2 reps
My arms were just fried at this point and I had to lower the weight for the second round. I started to get a good flex pump in my forearms with that triple combo forearm move. It was cool to see the Side TR again, I haven't done it since P90X? for sure.
Burnout CircuitCrazy 8's ( 8 x 4 ) - 7.5x2 kgs
Back Forearm Curl - 4x2 kgs
Hammer Curl - 7.5x2 kgs
Tricep Throw - 12x2 kgs
In the final set, Tony only did the Crazy 8's twice, but I did all four moves twice, just because I didn't want to be uneven. I'm not sure why Tony did the Hammer Curls, and it seemed like an afterthought, but since he did it, I did it... TWICE.
For abs, I went to another good one from Chalene. I only used 1 kg hand weights, but it was good to get the burn in Extreme Core Circuit. I didn't go way down into the easy position from the start, and everything seemed to work well, I was getting the burn I wanted, but what took me by surprise was the soreness the next day. Man, I was sore. My abs were the sorest part of my body the next day. So I was like, Whoa! I'll have to get that one again. But while I was feeling good, I added some extra ab stuff with my suspension arm straps, hanging from my bar.
Finishing off with my lovely Shoulder Care Yoga. Opening up my shoulders.
In the end, I burned a good 794 kcals. Back to an hour long main routine with Tony but only because I added some sets and reps or else this routine was just about 55 minutes long.
Well, my ankle is feeling a lot better, but since last Thursday I have just been really busy and things would come up just before my workout time so I wasn't able to workout on even Sunday, and for the life of me, I can't remember what I did as I type this. Oh Well...
I'm still keeping up with the Push/Pull Challenges, and in fact, I believe it was Saturday night, I did a triple of the challenges. That means I did the designated number of reps for that day three times. And I do remember getting a pretty good pump. On the other days, I did them just once.
Today, I went back to the upper body and specifically arms, and more specifically, for this routine called "Just Arms" I worked on Biceps, Triceps, and for the first time ever, Tony focused on Forearms. The forearms are one of the most neglected muscle group in all the programs I've done. Probably because they feel they don't need focused work because just holding the dumbbells or hanging from a pull-up bar is enough forearm work. So it was nice to see the focus on them here. So here is the rundown of the routine and each circuit was done twice:
Circuit 1
Sitting Bicep Curl - 12x2 kgs
Forearm Curl - 3x2 kgs/4x2 kgs
Lying Tricep Extension - 12x2 kgs
Only two sets seemed a bit incomplete. I think I was conditioned to do 3 sets by LIIFT4, but if I did one more set, I think I would have hit total failure. I think I crushed each move, rep, and set.
Circuit 2
Incline Biceps Curl - 8.75x2 kgs
Reverse Forearm Curl - 4x2 kgs
Single Arm Tricep Kickback - 8.75x2 kgs
On the first move, I actually had 10 kgs in my hand, but on the first rep, I knew it was too much, so I switched it out for the above weight. The Biceps focus was tough, but it also gave me a good stretch. I wanted to go heavier on the Kickbacks, but I didn't want to waste the time switching in and out plates between moves. So I went a little slower on the reps to get long TUT.
Circuit 3
Bicep 21's (7 low, 7 high, 7 full ) - 8.75x2 kgs/7.5x2 kgs
3-Way Forearm ( 10 x 4 ) - 4x2 kgs
Side Tri Rise - 15x2 reps
My arms were just fried at this point and I had to lower the weight for the second round. I started to get a good flex pump in my forearms with that triple combo forearm move. It was cool to see the Side TR again, I haven't done it since P90X? for sure.
Burnout CircuitCrazy 8's ( 8 x 4 ) - 7.5x2 kgs
Back Forearm Curl - 4x2 kgs
Hammer Curl - 7.5x2 kgs
Tricep Throw - 12x2 kgs
In the final set, Tony only did the Crazy 8's twice, but I did all four moves twice, just because I didn't want to be uneven. I'm not sure why Tony did the Hammer Curls, and it seemed like an afterthought, but since he did it, I did it... TWICE.
For abs, I went to another good one from Chalene. I only used 1 kg hand weights, but it was good to get the burn in Extreme Core Circuit. I didn't go way down into the easy position from the start, and everything seemed to work well, I was getting the burn I wanted, but what took me by surprise was the soreness the next day. Man, I was sore. My abs were the sorest part of my body the next day. So I was like, Whoa! I'll have to get that one again. But while I was feeling good, I added some extra ab stuff with my suspension arm straps, hanging from my bar.
Finishing off with my lovely Shoulder Care Yoga. Opening up my shoulders.
In the end, I burned a good 794 kcals. Back to an hour long main routine with Tony but only because I added some sets and reps or else this routine was just about 55 minutes long.
April 11, Sticking with Upper Body Resistance but with Tony
April 11, 2019, Thursday - One on One with Tony Horton, Vol. 3: Shoulders & Arms MC2 + Push/Pull Challenges + ChaLEAN Extreme: Ab Burner + Shoulder Care Yoga.
Still just working on upper body and probably will be for a while, while I'm healing. Today, I'm free because I don't have the regular night class so I have a lot of time to workout. So, I went with a new one that is targeting arms and shoulders. I was looking at the Beachbody on Demand catalog of workouts and found this beauty in a new set for me, the ONE on ONE with Tony Horton series. I have the 10-minute Trainer One on One routines, but this is my first full-length workout. This is a little different in that it actually is set up like LIIFT4. There are four circuit Supersets done three times. Tony's rep count was all over the place depending on the move, but I kept my rep count at 10 reps per set. Here is a rundown of the routine:
Circuit 1
Pike Press - 10 reps
Alternating Arnold Press - 17x2 kgs
The first two rounds were fine, but I had to take breaks in the third round during the Arnold Press. I needed a little cheat push to get the weight up on the last few reps.
Circuit 2
Posterior Rear Delt Flies - 3x2 kgs/4x2 kgs 2x
Seated Bent Over V Flies - 5x2 kgs
3 kgs was too light for the delt flies on the first move in the first round, so I went up one kg after that. My right shoulder has some pain in it a certain angle, and the angle of the second move was the pain angle. I tried heavier weights, but the pain was too much. So I went down to 5 kgs and I was able to keep form and reduce the pain while still getting a good burn.
Circuit 3
Biceps Curls - 12x2 kgs
Skull Crushers - 22 kgs
Same as circuit 1, the first two rounds were fine, but I could tell the final round would be a burner, and it was. It came with mid-set breaks and some cheat body English. I wanted to go up in weight for the Skull Crushers, but I just didn't have enough plates, so I went as heavy as possible without taking the time to move plates around.
Circuit 4
Crazy Eights 10x2 kgs/8.75x2 kgs 2x
Alternating Triceps Kickbacks - 10x2 kgs/8.75x2 kgs 2x
My arms were fried. So I went down right from the get go. But it wasn't enough, so from the second set, I nudged the weight down a bit more and that was a good move for the 8's, but I could have stayed at the original weight on the Kickbacks.
My Arms were FRIED!!! So, I was thinking to take a break from the Push/Pull today, but I was curious, because Push-Ups are supposed to be a chest move and Pull-Ups are a back move. Did I have it in me to do them or was I too fried? I was actually surprised to discover that I was able to do the Pushing and Pulling. But I didn't go over the stated number of reps for today. Plus, I was pretty sore from yesterday's pushing and pulling.
For abs, I went back to an oldie but goodie. Ab Burner. I was surprised to find that it was tougher than before. I actually had to tap out and release the tension a few times before the mid-routine stretch at about the 8-minute mark. I got a good burn where it counted.
The Shoulder Care felt especially good today.
In the end, I burned a good 700 kcals. Awesome work today.
Still just working on upper body and probably will be for a while, while I'm healing. Today, I'm free because I don't have the regular night class so I have a lot of time to workout. So, I went with a new one that is targeting arms and shoulders. I was looking at the Beachbody on Demand catalog of workouts and found this beauty in a new set for me, the ONE on ONE with Tony Horton series. I have the 10-minute Trainer One on One routines, but this is my first full-length workout. This is a little different in that it actually is set up like LIIFT4. There are four circuit Supersets done three times. Tony's rep count was all over the place depending on the move, but I kept my rep count at 10 reps per set. Here is a rundown of the routine:
Circuit 1
Pike Press - 10 reps
Alternating Arnold Press - 17x2 kgs
The first two rounds were fine, but I had to take breaks in the third round during the Arnold Press. I needed a little cheat push to get the weight up on the last few reps.
Circuit 2
Posterior Rear Delt Flies - 3x2 kgs/4x2 kgs 2x
Seated Bent Over V Flies - 5x2 kgs
3 kgs was too light for the delt flies on the first move in the first round, so I went up one kg after that. My right shoulder has some pain in it a certain angle, and the angle of the second move was the pain angle. I tried heavier weights, but the pain was too much. So I went down to 5 kgs and I was able to keep form and reduce the pain while still getting a good burn.
Circuit 3
Biceps Curls - 12x2 kgs
Skull Crushers - 22 kgs
Same as circuit 1, the first two rounds were fine, but I could tell the final round would be a burner, and it was. It came with mid-set breaks and some cheat body English. I wanted to go up in weight for the Skull Crushers, but I just didn't have enough plates, so I went as heavy as possible without taking the time to move plates around.
Circuit 4
Crazy Eights 10x2 kgs/8.75x2 kgs 2x
Alternating Triceps Kickbacks - 10x2 kgs/8.75x2 kgs 2x
My arms were fried. So I went down right from the get go. But it wasn't enough, so from the second set, I nudged the weight down a bit more and that was a good move for the 8's, but I could have stayed at the original weight on the Kickbacks.
My Arms were FRIED!!! So, I was thinking to take a break from the Push/Pull today, but I was curious, because Push-Ups are supposed to be a chest move and Pull-Ups are a back move. Did I have it in me to do them or was I too fried? I was actually surprised to discover that I was able to do the Pushing and Pulling. But I didn't go over the stated number of reps for today. Plus, I was pretty sore from yesterday's pushing and pulling.
For abs, I went back to an oldie but goodie. Ab Burner. I was surprised to find that it was tougher than before. I actually had to tap out and release the tension a few times before the mid-routine stretch at about the 8-minute mark. I got a good burn where it counted.
The Shoulder Care felt especially good today.
In the end, I burned a good 700 kcals. Awesome work today.
April 10, First workout after ankle Injury
April 10, 2019, Wednesday - P90X3: The Challenge + Hammer and Chisel: Chisel Abs + Shoulder Care Yoga.
As far as the calendar is concerned, I haven't posted a workout since April 4. After the Full Body HIIT which was the last routine of LIIFT4, my left ankle swelled up to where I couldn't see the little knubby bone just above my foot. So, I decided to take some time off and stay off my ankle. I elevated it, put cold packs on it for the next four days but the swelling didn't go down. I didn't do any formal routine over those four days, but I did do the Push/Pull Challenges since I would be hanging and there would be zero pressure on my ankle. But I finally ended up going to the hospital on Tuesday. I got it X-rayed and the doc diagnosed the problem as an inflamed Lower Posterior tendon, so not just a run of the mill sprain as I thought. The issue was aggravated by my flat feet. So I had a made-to-fit insole which I would have to pick up on Friday. But the doc taped up the arch and I immediately felt much less pain and all around less pressure. So, I taped my arch up until Friday.
Anyway, on Wednesday, I was feeling really antsy and really wanted to do something, to workout. The only workout that I could really think of was what I did, X3's, The Challenge. Totally upper body and zero pressure on my ankle. It felt great to get back into the strength training again and I was happy that the Push/Pull Challenges up to this point sort of prepared me for this routine. I had already, as far as reps and such are concerned, done this routine once plus. Also, I didn't do the Challenges today because this would basically be a weeks worth of the challenges.
Here is a graphic of the moves involved in The Challenge. Tony says to choose a number for the Push-Ups and Pull-Ups, and although I had been doing those moves everyday since April 1, I didn't go too crazy and kept it within my ability. The numbers I chose were 15 Push-ups and 5 Pull-Ups. And for this routine at this time, those numbers were exactly spot on.
As far as the calendar is concerned, I haven't posted a workout since April 4. After the Full Body HIIT which was the last routine of LIIFT4, my left ankle swelled up to where I couldn't see the little knubby bone just above my foot. So, I decided to take some time off and stay off my ankle. I elevated it, put cold packs on it for the next four days but the swelling didn't go down. I didn't do any formal routine over those four days, but I did do the Push/Pull Challenges since I would be hanging and there would be zero pressure on my ankle. But I finally ended up going to the hospital on Tuesday. I got it X-rayed and the doc diagnosed the problem as an inflamed Lower Posterior tendon, so not just a run of the mill sprain as I thought. The issue was aggravated by my flat feet. So I had a made-to-fit insole which I would have to pick up on Friday. But the doc taped up the arch and I immediately felt much less pain and all around less pressure. So, I taped my arch up until Friday.
Anyway, on Wednesday, I was feeling really antsy and really wanted to do something, to workout. The only workout that I could really think of was what I did, X3's, The Challenge. Totally upper body and zero pressure on my ankle. It felt great to get back into the strength training again and I was happy that the Push/Pull Challenges up to this point sort of prepared me for this routine. I had already, as far as reps and such are concerned, done this routine once plus. Also, I didn't do the Challenges today because this would basically be a weeks worth of the challenges.
Here is a graphic of the moves involved in The Challenge. Tony says to choose a number for the Push-Ups and Pull-Ups, and although I had been doing those moves everyday since April 1, I didn't go too crazy and kept it within my ability. The numbers I chose were 15 Push-ups and 5 Pull-Ups. And for this routine at this time, those numbers were exactly spot on.
For the Burnout, I did the Parallel Grip Pull-Up and Standard Push-Ups and I did a total of eleven rounds. Man, I was feeling pumped. I felt awesome, but I was also burned out!
I also tried something new today for my abs and went with Hammer and Chisel's Chisel Abs with Autumn Calabrese. This was my first ever routine with Autumn so I was curious to see how she runs a routine. The moves were simple with timed sets. I actually prefer rep count sets because I have a goal to count, as opposed to counting down the time. I realized that if the time is set, time under tension should be even, but I like to keep even numbers. That is just me. Also, it just seemed to me that Autumn was over-explaining the moves a little too much so that kind of threw me. I wasn't overly wowed, but I'll give her another chance on another routine sometime. But the routine did give me the burn I was expecting.
The Shoulder Care Yoga felt great after that burner.
In the end, I burned a good 606 kcals. Not too bad for an upper body workout.
Thursday, April 4, 2019
April 4, LIIFT4 Grand Finale!
April 4, 2019, Thursday - LIIFT4, wk8, d4: Full Body HIIT + Shoulder Care Yoga + Push/Pull Challenges + TCF.
Well, this is it. The last routine of the LIIFT4 program. It is an 8-week program, but because of my schedule and other exercise commitments, namely tennis and Yoga, and some injury breaks, it took a little over double that. I averaged two of the four routines a week. And now, I have come to the final routine, Full Body HIIT. My left ankle has been hurting pretty bad so I almost decided to hold off and do it when I was at 100% or close to that, but I eventually decided to just power through and get it done. I did have to modify a little on some of the jumping moves, but I'll put that in the notes for each block. For now, here is the rundown of the routine:
Block 1
Soccer Run (60 sec.)
Push-Up Mountain Twister (45 sec.)
Right off the bat, I had to modify the first move. I couldn't lift my foot and then put it down at that angle. I also couldn't kick my right foot in because that would put too much pressure on my knee. So I tried high-knee running which was good for my knee, but that still hurt my ankle. So I tried Shaun T's move, Low Switch Kicks, and that released the pain by quite a lot. Then I added the arms for Mummy Switch Kicks. For the second move, rep counts for the three rounds were 5, 6, 10. Once I got the hang of it, I turned it on at the end.
Block 2
Sumo Jumps (45 sec.)
Double Plyo Push-Ups (30 sec.)
Sumo Jumps were totally fine, no modification, just the burn. Reps for the three rounds averaged in at 65. For the Ups, I did pretty well, again, getting stronger as I progressed. Reps were 16, 18, 20.
Block 3
Single Leg Plyo Lunge Jumps (30 sec. total, 15 sec. each leg)
Push-Up Knee Tucks (15 sec.)
I had to modify on the left side a ton because my ankle just couldn't take it. I was dying with the last move, and I was careful not to come in too tight. Rep count was 10, 10, 12.
Burnout
All six of the moves done for 30 seconds each with a 15-second break between each move.
For this final burnout, I turned off all the safeties (except for the ankle) and went for it. Non-stop for three minutes. BRUTAL!
Core Block
Prayer Crunches
Straight Leg Windshield Wipers
Rocking Plank
This combo was actually fine. Nothing too strenuous. Slow and steady and focused. Obliques got a good stretch and workout.
Overall, I was happy with this routine and this program. I was glad to finally see Joel do a workout with the team, and it was cool that he brought everyone in to do the routine with him. I still would have liked some music, though. I was burned out, sweating like crazy and the burn was ON! Happy to have completed this program.
I did the Shoulder Care and it was a good stretch. For the Challenges, I was feeling better than yesterday so I was able to easily hammer out the Pull-Ups. Again, I almost didn't do the Push-Ups because I did so many during the workout, but I figured, heh, just to keep it uniform, I did them, too. And finally, ending with a good flow series.
In the end, I burned a good 606 kcals. Now to decide what to do next. I'm looking at Shaun T's new 20-minute program. If I go that way, I'll have to wait till my ankle is healed.
Well, this is it. The last routine of the LIIFT4 program. It is an 8-week program, but because of my schedule and other exercise commitments, namely tennis and Yoga, and some injury breaks, it took a little over double that. I averaged two of the four routines a week. And now, I have come to the final routine, Full Body HIIT. My left ankle has been hurting pretty bad so I almost decided to hold off and do it when I was at 100% or close to that, but I eventually decided to just power through and get it done. I did have to modify a little on some of the jumping moves, but I'll put that in the notes for each block. For now, here is the rundown of the routine:
Block 1
Soccer Run (60 sec.)
Push-Up Mountain Twister (45 sec.)
Right off the bat, I had to modify the first move. I couldn't lift my foot and then put it down at that angle. I also couldn't kick my right foot in because that would put too much pressure on my knee. So I tried high-knee running which was good for my knee, but that still hurt my ankle. So I tried Shaun T's move, Low Switch Kicks, and that released the pain by quite a lot. Then I added the arms for Mummy Switch Kicks. For the second move, rep counts for the three rounds were 5, 6, 10. Once I got the hang of it, I turned it on at the end.
Block 2
Sumo Jumps (45 sec.)
Double Plyo Push-Ups (30 sec.)
Sumo Jumps were totally fine, no modification, just the burn. Reps for the three rounds averaged in at 65. For the Ups, I did pretty well, again, getting stronger as I progressed. Reps were 16, 18, 20.
Block 3
Single Leg Plyo Lunge Jumps (30 sec. total, 15 sec. each leg)
Push-Up Knee Tucks (15 sec.)
I had to modify on the left side a ton because my ankle just couldn't take it. I was dying with the last move, and I was careful not to come in too tight. Rep count was 10, 10, 12.
Burnout
All six of the moves done for 30 seconds each with a 15-second break between each move.
For this final burnout, I turned off all the safeties (except for the ankle) and went for it. Non-stop for three minutes. BRUTAL!
Core Block
Prayer Crunches
Straight Leg Windshield Wipers
Rocking Plank
This combo was actually fine. Nothing too strenuous. Slow and steady and focused. Obliques got a good stretch and workout.
Overall, I was happy with this routine and this program. I was glad to finally see Joel do a workout with the team, and it was cool that he brought everyone in to do the routine with him. I still would have liked some music, though. I was burned out, sweating like crazy and the burn was ON! Happy to have completed this program.
I did the Shoulder Care and it was a good stretch. For the Challenges, I was feeling better than yesterday so I was able to easily hammer out the Pull-Ups. Again, I almost didn't do the Push-Ups because I did so many during the workout, but I figured, heh, just to keep it uniform, I did them, too. And finally, ending with a good flow series.
In the end, I burned a good 606 kcals. Now to decide what to do next. I'm looking at Shaun T's new 20-minute program. If I go that way, I'll have to wait till my ankle is healed.
April 3, Night Tennis... OUTSIDE!
April 3, 2019, Wednesday - Tennis + Push/Pull Challenges.
The weather has finally let us play outside on a Wednesday night. But the session was at courts we only occasionally use and they are a bit far. I got an early start and was making good time despite it being at the tail end of rush hour, then I made a bonehead mistake and took a wrong turn. I ended up driving around a maze of back streets and that added a good 10 minutes to my time so I was about 15 minutes late. Harbinger of things to come, sort of.
My left ankle was still hurting me yesterday, but it didn't feel like it was sprained or anything like that, it just felt sore. But once I started moving on it the pain was less intense until I had to run forward for a short ball and suddenly stop. That hurt some. Luckily, during the warm-up, there was an odd person so she joined my court so I didn't have to run as much. The courts were those Japanese Omni courts but the sand was much coarser than the other places with Onmi courts. So, the balls either skidded a lot where the sand was thick, or if it hit an open part, it bit hard. Very hard to read the ball in those conditions. We started out with regular drills, and I was on fire. I was pretty much getting everything back low and hard. I even scored a majority of points on the team coach. I was on fire! and it felt really good. We had three courts so one court was used for matches. I didn't play in the first match because I wanted to drill and good thing, too.
I played in the second match and pair with a guy my same age, and we just crushed the other team 6-1. Yes, this time we had time to play six games, a full set. But the thing is, for some reason, I became tentative and lost confidence in my strokes. I don't understand why that happened. I hit good shots, but they were slow but just well placed, no crushing shots like I was just hitting during the drills. There was just a little time left, so we switched partners and in the next match, I totally fell apart. We were down 1-4 when time was called. I tried to hit out, but the ball went out.
The mental game is my biggest weakness. I don't know why I fold and crumble like that, and so easily, and unexpectedly, too. I'm going to have to find a way to work on that if I want to progress.
In the end, I burned a good 1630 kcals. When I got home, I did the Push/Pull Challenges. I'm lucky it's still the early stages.
The weather has finally let us play outside on a Wednesday night. But the session was at courts we only occasionally use and they are a bit far. I got an early start and was making good time despite it being at the tail end of rush hour, then I made a bonehead mistake and took a wrong turn. I ended up driving around a maze of back streets and that added a good 10 minutes to my time so I was about 15 minutes late. Harbinger of things to come, sort of.
My left ankle was still hurting me yesterday, but it didn't feel like it was sprained or anything like that, it just felt sore. But once I started moving on it the pain was less intense until I had to run forward for a short ball and suddenly stop. That hurt some. Luckily, during the warm-up, there was an odd person so she joined my court so I didn't have to run as much. The courts were those Japanese Omni courts but the sand was much coarser than the other places with Onmi courts. So, the balls either skidded a lot where the sand was thick, or if it hit an open part, it bit hard. Very hard to read the ball in those conditions. We started out with regular drills, and I was on fire. I was pretty much getting everything back low and hard. I even scored a majority of points on the team coach. I was on fire! and it felt really good. We had three courts so one court was used for matches. I didn't play in the first match because I wanted to drill and good thing, too.
I played in the second match and pair with a guy my same age, and we just crushed the other team 6-1. Yes, this time we had time to play six games, a full set. But the thing is, for some reason, I became tentative and lost confidence in my strokes. I don't understand why that happened. I hit good shots, but they were slow but just well placed, no crushing shots like I was just hitting during the drills. There was just a little time left, so we switched partners and in the next match, I totally fell apart. We were down 1-4 when time was called. I tried to hit out, but the ball went out.
The mental game is my biggest weakness. I don't know why I fold and crumble like that, and so easily, and unexpectedly, too. I'm going to have to find a way to work on that if I want to progress.
In the end, I burned a good 1630 kcals. When I got home, I did the Push/Pull Challenges. I'm lucky it's still the early stages.
Tuesday, April 2, 2019
April 2, Final weighted routine of LIIFT4.
April 2, 2019, Tuesday - LIIFT4, wk8, d3: Shoulders and Arms Circuit + Shoulder Care Yoga + TCF + Push/Pull-Up Challenges.
I was excited to do this routine because it is the last weighted routine of the LIIFT4 program. I was a little wary at the same time because it was on this routine two weeks ago that I injured my left lat on the Upright Rows. So, with that in mind, I decided to go a little lighter on that move, but I kept the same weight on the other moves as last time. So here is the rundown of the routine:
Block 1
Shoulder Press - 17x2 kgs
Hammer Curls - 10x2 kgs
Upright Rows - 10x2 kgs
Skull Crushers - 10x2 kgs
Round one went by like a breeze. I was feeling good and I could really feel the target muscles activating. Round two started... I did the Shoulder Presses and right after I finished, I felt myself and my body literally crash. I started to shake and I felt winded and weak. I had a protein bar on hand, so I quickly got it and ate it. When I thought about it, I hadn't eaten for about 7 hours so I guess it was bound to happen. I'll have to keep a watch on that from now on. Anyway, after about 10 minutes, I felt my strength come back and I resumed the workout. After the second round finished, I felt incredibly pumped in my arms. I mean popping pumped like my muscles would rip out of my skin, pumped. I don't remember feeling that pumped in a long time. I hit failure on the last rep of each move of round three. Looks like the weights were just right.
Block 2
Front Raise - 5x2 kgs
Wide Curls - 8.75x2 kgs/ 7.5x2 kgs/ 7.5x2 kgs
Lateral Raise - 5x2 kgs
Triceps Kickbacks - 8.75x2 kgs/ 7.5x2 kgs/ 7.5x2 kgs
This block went a lot smoother, but I knew that 10 kgs would be too much for my biceps so I went down in weight. After the first round, I knew I had to go down a bit more, so I ended up at 7.5 kgs. The lowering of the weight was to accommodate my biceps, I think my triceps could have handled the heavier weight, but I didn't want to take the time of switching the plates every time. With this block, I felt more of the burn than the pump.
Burnout
Swimmers - 4x2 kgs/ 4x2 kgs/ 5x2 kgs
Full Biceps Curls - 7.5x2 kgs
Triceps Push-Ups - All on my toes
No set rep count for the burnout, but 30-second moves and 15-second transition breaks, with 30-second breaks between rounds. For the Swimmers, I felt the burn with the 4 kgs, and I got in about 7-8 reps. For the third round, I went up a kg and got only 6 reps. But I had to mostly drop my arms instead of controlling them down like I was doing with the 4 kgs. For the Curls, I was seriously considering dropping to 6.25 kgs but didn't because I decided to work on eccentric movement so I was going to slow the pace down and lower the reps. The rhythm was 1-3. But a little faster on the last reps to get to 10 total. That BURNED! I was happy to do all the Push-Ups on my toes. I really thought I was too fried to do them on my toes and was completely prepared to go to my knees, but I was surprised that I had the strength to stay on my toes. Here too, I worked on the eccentric movement at the same pace as the curls. PUMP and BURN!
Core Block
Side Reachers - 20 reps
Dumbbell Extensions - 7.5 kgs, 7 reps
I was able to maintain a good pace on the first move for all three rounds, but the weighted move, I had to tap out (put my feet on the ground) pretty quickly in the first two rounds. But somehow, in the third round, I was able to crush it and go continuously for the whole 30 seconds. I surprised myself.
This routine totally fried my arms and shoulders. I could barely reach up and grab my water bottle to drink. But I felt that I accomplished a good work today. I did the Shoulder Care Yoga and the Flows, and then I did the two challenges. I was supposed to do three sets of 10 situps in the Pull-Up challenge, but instead of that, I just did day 1 again. Day 1 was three sets of 1 pull-up. Sounds like nothing, but for me, today, it was a big something. From a dead hang and after frying my arms and shoulders, it was something. I was thinking that since I already did a bunch of Triceps Push-Ups, I would just say "done" and be done. But I decided to keep the challenge schedules separate from the main workouts. Luckily day 2 only required 7 push-ups. Easy, but NOT easy.
In the end, I burned 789 kcals. That is a big burn for an upper body workout. About my legs after yesterdays workout, all day I didn't feel much soreness, but after work, I started to feel my legs tightening up and then getting sore. So any stretching I did tonight felt good. I had more issues with my left ankle and right knee today than soreness. And that came from decending stairs. Going up stairs was fine, but coming down got painful after like three steps. I'll get treatment tonight.
I was excited to do this routine because it is the last weighted routine of the LIIFT4 program. I was a little wary at the same time because it was on this routine two weeks ago that I injured my left lat on the Upright Rows. So, with that in mind, I decided to go a little lighter on that move, but I kept the same weight on the other moves as last time. So here is the rundown of the routine:
Block 1
Shoulder Press - 17x2 kgs
Hammer Curls - 10x2 kgs
Upright Rows - 10x2 kgs
Skull Crushers - 10x2 kgs
Round one went by like a breeze. I was feeling good and I could really feel the target muscles activating. Round two started... I did the Shoulder Presses and right after I finished, I felt myself and my body literally crash. I started to shake and I felt winded and weak. I had a protein bar on hand, so I quickly got it and ate it. When I thought about it, I hadn't eaten for about 7 hours so I guess it was bound to happen. I'll have to keep a watch on that from now on. Anyway, after about 10 minutes, I felt my strength come back and I resumed the workout. After the second round finished, I felt incredibly pumped in my arms. I mean popping pumped like my muscles would rip out of my skin, pumped. I don't remember feeling that pumped in a long time. I hit failure on the last rep of each move of round three. Looks like the weights were just right.
Block 2
Front Raise - 5x2 kgs
Wide Curls - 8.75x2 kgs/ 7.5x2 kgs/ 7.5x2 kgs
Lateral Raise - 5x2 kgs
Triceps Kickbacks - 8.75x2 kgs/ 7.5x2 kgs/ 7.5x2 kgs
This block went a lot smoother, but I knew that 10 kgs would be too much for my biceps so I went down in weight. After the first round, I knew I had to go down a bit more, so I ended up at 7.5 kgs. The lowering of the weight was to accommodate my biceps, I think my triceps could have handled the heavier weight, but I didn't want to take the time of switching the plates every time. With this block, I felt more of the burn than the pump.
Burnout
Swimmers - 4x2 kgs/ 4x2 kgs/ 5x2 kgs
Full Biceps Curls - 7.5x2 kgs
Triceps Push-Ups - All on my toes
No set rep count for the burnout, but 30-second moves and 15-second transition breaks, with 30-second breaks between rounds. For the Swimmers, I felt the burn with the 4 kgs, and I got in about 7-8 reps. For the third round, I went up a kg and got only 6 reps. But I had to mostly drop my arms instead of controlling them down like I was doing with the 4 kgs. For the Curls, I was seriously considering dropping to 6.25 kgs but didn't because I decided to work on eccentric movement so I was going to slow the pace down and lower the reps. The rhythm was 1-3. But a little faster on the last reps to get to 10 total. That BURNED! I was happy to do all the Push-Ups on my toes. I really thought I was too fried to do them on my toes and was completely prepared to go to my knees, but I was surprised that I had the strength to stay on my toes. Here too, I worked on the eccentric movement at the same pace as the curls. PUMP and BURN!
Core Block
Side Reachers - 20 reps
Dumbbell Extensions - 7.5 kgs, 7 reps
I was able to maintain a good pace on the first move for all three rounds, but the weighted move, I had to tap out (put my feet on the ground) pretty quickly in the first two rounds. But somehow, in the third round, I was able to crush it and go continuously for the whole 30 seconds. I surprised myself.
This routine totally fried my arms and shoulders. I could barely reach up and grab my water bottle to drink. But I felt that I accomplished a good work today. I did the Shoulder Care Yoga and the Flows, and then I did the two challenges. I was supposed to do three sets of 10 situps in the Pull-Up challenge, but instead of that, I just did day 1 again. Day 1 was three sets of 1 pull-up. Sounds like nothing, but for me, today, it was a big something. From a dead hang and after frying my arms and shoulders, it was something. I was thinking that since I already did a bunch of Triceps Push-Ups, I would just say "done" and be done. But I decided to keep the challenge schedules separate from the main workouts. Luckily day 2 only required 7 push-ups. Easy, but NOT easy.
In the end, I burned 789 kcals. That is a big burn for an upper body workout. About my legs after yesterdays workout, all day I didn't feel much soreness, but after work, I started to feel my legs tightening up and then getting sore. So any stretching I did tonight felt good. I had more issues with my left ankle and right knee today than soreness. And that came from decending stairs. Going up stairs was fine, but coming down got painful after like three steps. I'll get treatment tonight.
Monday, April 1, 2019
April 1, Starting a new month so I'm starting some new challenges!
April 1, 2019, Monday - LIIFT4, wk8, d2: Legs HIIT 50/50 + Shoulder Care Yoga + TCF + Pull-Up Challenge + Push-Up Challenge.
April 1! I wasn't able to achieve my goal of finishing LIIFT4 in March because of my sickness, but I'll get it done this week, most likely because I have only two routines left. But the big thing is that I am starting two challenges, a Pull-Up Challenge, and a Push-Up Challenge. I have to lay off the Pull-Ups because of a Lat injury back in I believe it was late December or early January, so I haven't done anything on my bar for a few months. So I was itching to get back on the bar. Push-Ups is a move I love but have been feeling really sluggish with during the Yoga routines, so I want to get Push-Up strong again. But I started today's workout with LIIFT4's Legs and HIIT 50/50. So here is the rundown, all done the regular way:
Block 1
Alternating Side Lunges - 4x2 kgs
Pulsing Squats - 7.5 kgs
Bridge Ups - 22 kgs
To protect my knee and my ankle, which I have had issues with recently, I went down in weight more than 60%. But I started feeling the burn early on in the second round. I also reduced my range of motion on the Reverse Lunges for more protection and caution.
Block 2
Front Loaded Squats - 7.5x2 kgs
Deadlifts - 7.5x2 kgs
Calf Raises - 7.5x2 kgs
I did these a little slower than Joel was doing them. I was also doing more of an eccentric move with a 3-1 pace. Again, the burn was coming on fast.
Block 3
Goblet Sumo Squat - 10 kgs
Single Leg Reverse Lunge (R) - 4x2 kgs
Single Leg Reverse Lunge (L) - 4x2 kgs
I was feeling pretty good, so I upped the weight a bit for the squat but kept it low for the lunges. The knee was feeling gimpy at bad angles.
HIIT Block (30 seconds each with a 15-second break between all moves.)
Sumo Jumps
Triple Bear
Full Catcher's Jumps
My legs were pretty fried, but this HIIT fried them even more. But I did the whole Block with no breaks and no rewinds. Straight through!
Core Block
Flutter Kicks
Low Plank Alternating Leg Lifts
I didn't get the burny burn from this block as I get usually, but I felt it coming on. Even though I was using lighter weights, I still got a good hot burn all the way through the routine. I wonder how it will be with regard to the soreness tomorrow.
After the yoga and the Flow, I started two challenges, a Pull-Up Challenge, and a Push-Up Challenge. Those two moves I want to regain again. Today was just day one so not a big load. I tried doing Chin-Ups as well, but there was just too much strain on my forearms, so I just will stick to the Pull-Ups and Push-Ups.
In the end, I burned a good 700 kcals. I probably would have burned closer to 900 if I used my limit weight. But I have to protect my joints.
Here are the two graphics for my two Challenges:
April 1! I wasn't able to achieve my goal of finishing LIIFT4 in March because of my sickness, but I'll get it done this week, most likely because I have only two routines left. But the big thing is that I am starting two challenges, a Pull-Up Challenge, and a Push-Up Challenge. I have to lay off the Pull-Ups because of a Lat injury back in I believe it was late December or early January, so I haven't done anything on my bar for a few months. So I was itching to get back on the bar. Push-Ups is a move I love but have been feeling really sluggish with during the Yoga routines, so I want to get Push-Up strong again. But I started today's workout with LIIFT4's Legs and HIIT 50/50. So here is the rundown, all done the regular way:
Block 1
Alternating Side Lunges - 4x2 kgs
Pulsing Squats - 7.5 kgs
Bridge Ups - 22 kgs
To protect my knee and my ankle, which I have had issues with recently, I went down in weight more than 60%. But I started feeling the burn early on in the second round. I also reduced my range of motion on the Reverse Lunges for more protection and caution.
Block 2
Front Loaded Squats - 7.5x2 kgs
Deadlifts - 7.5x2 kgs
Calf Raises - 7.5x2 kgs
I did these a little slower than Joel was doing them. I was also doing more of an eccentric move with a 3-1 pace. Again, the burn was coming on fast.
Block 3
Goblet Sumo Squat - 10 kgs
Single Leg Reverse Lunge (R) - 4x2 kgs
Single Leg Reverse Lunge (L) - 4x2 kgs
I was feeling pretty good, so I upped the weight a bit for the squat but kept it low for the lunges. The knee was feeling gimpy at bad angles.
HIIT Block (30 seconds each with a 15-second break between all moves.)
Sumo Jumps
Triple Bear
Full Catcher's Jumps
My legs were pretty fried, but this HIIT fried them even more. But I did the whole Block with no breaks and no rewinds. Straight through!
Core Block
Flutter Kicks
Low Plank Alternating Leg Lifts
I didn't get the burny burn from this block as I get usually, but I felt it coming on. Even though I was using lighter weights, I still got a good hot burn all the way through the routine. I wonder how it will be with regard to the soreness tomorrow.
After the yoga and the Flow, I started two challenges, a Pull-Up Challenge, and a Push-Up Challenge. Those two moves I want to regain again. Today was just day one so not a big load. I tried doing Chin-Ups as well, but there was just too much strain on my forearms, so I just will stick to the Pull-Ups and Push-Ups.
In the end, I burned a good 700 kcals. I probably would have burned closer to 900 if I used my limit weight. But I have to protect my joints.
Here are the two graphics for my two Challenges:
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