W11D1, Yoga Shred Challenge, Day 3 + SPS P4 Push + Splits + Tai Cheng Flow.
Kind of lazed the first half of the day away. Woke up late and had a nice family breakfast. Then everyone did their thing. Around 1pm I watched a movie with my son. LOVED IT!!! After watching the "Extras" I got to it.
Day 3 is part 2 of the core focus. It was only about 7 minutes, but really intense. Really hit the core hard. It served the purpose I had intended, to warm up for the main body of my workout.
Phase 4 of SPS is the phase that is supposed to shred me, so I am going for it. Unlike phase 3, I am not to put on the heaviest weights possible, but rather about 85% of that weight and stabilize the rep counts. I missed one important piece of information. The target rep count is 8, but we are not to lower the weight in following sets even if we can't hit 8 reps. But I did lower the weight to get to 8 reps. I won't do that next time. Target areas today were Biceps and Chest, plus killer cardio. The first two moves were for the chest. Chest presses (4 sets of 8) and then Chest Flies (3 sets of 8). Supersetted with toe-touch crunches. I had 25kgsx2 and the first 2 sets were relatively easy, but I stressed on the 3rd set near the end, and I was really struggling to get the last rep up on the last set. Oh, and instead of 8, I did 12 on the first set, the 8 the last 3 sets. I had 17kgsx2 for the Chest Flies. Really struggled all the way through the 3 sets, but got through them. After each of the seven chest sets, I did 20 seconds of those Toe-Touch Crunches. 7 sets in all. Added to the core pain from the warm up, but a good pain.
Biceps moves were Standing Bicep Curls and Preacher Curls. I tried 17kgsx2 on the first set and only made it to 5 of 8, took a short breather, then did the last three. That is when I lowered the weight to 14.5kgsx2. Still couldn't get all the way to 8 reps, but the break was shorter. Next time, I'll start with 14.5kgs. In the past, since I don't have a Preacher Curl bench, I would just kneel on one knee, hang my arms down and curl up. Today, I remembered what I did with Tony in P90X2 and used my balance ball with my Preacher Curls. I could barely get 5 reps in. Somehow I got to 8 then I lowered to 7.5kgsx2 The first couple reps were noticeably easier, but then the move got hard really quick. Really struggled on the last two sets.
The final move was 8 sets of Burpees. 20 seconds on, and 20 seconds rest. But for the first 4 sets, I only took 10 seconds rest. I was DYING by set 4. I took a 60 second rest, then did the last 4 sets with the recommended 20 second break. I was just dying!
I did my old splits training today with my bad back. I was able to get back to my mark. I was very happy about that! But the one different thing I'm doing is I'm controlling the time. Instead of holding as long as possible, I'm holding for 30 seconds with a push down, then coming out. So it is more intense, but quicker. I'm going to go with that style for a while and see if I get any gains.
I went for fluidity in my Flow today. As non-stop as possible. I think I nailed it about 60% of the Flows. I did shake a bit a few times, but I need to keep my head in the game.
Great way to Blast into a new week. Phase 4 is not numbered as far as how many weeks it is. Basically do it for as long as you want. So, I'm going to stick with this for a month then go into my hybrid including SPS routines with Beachbody programs. There are 10 routines in phase 4, so I'm going to do 5 a week twice for one month. On the non-SPS day, I'm going to do a yoga workout to keep flexible. That is the plan of attack! CHARGE!!!
Sunday, March 8, 2015
Friday, March 6, 2015
W10D6, Yoga Shred Challenge, Day 2 + SPS P3 HEAVY Weights 3 + Tai Cheng Flow + Splits.
W10D6, Yoga Shred Challenge, Day 2 + SPS P3 HEAVY Weights 3 + Tai Cheng Flow + Splits.
Kind of a gloomy, rainy day today, so no tennis.
For my warm up, I went back to the Yoga Shred Challenge that my sister introduced me to the other day. Nice warm up and today's focus was on the core so 10 minutes or so of core work, SWEET!
This is the "easy" day of phase 3, but I pushed it hard today. Being very mindful of my back, I kept the weights heavy and basically failed at the last rep of the moves. I had to really focus so as not to hold my breath to help get the dumbbells up. The5 sets of Squat to Shoulder Press really gave me that cardio effect and the bicep curls gave me the pump and burn I was looking for. The super setted Shrugs really burned out my traps and grip strength. For the last three sets, I could have gone more on the shrugs themselves, but my grip couldn't hold the weights for that long, had to stop. The weighted Pyramid Squats just burned out my quads. What a great pump and burn on this last routine of SPS phase 3.
I did the ultra-slow Flow today. Just for the calming effect. I also went back to my normal splits training because of my back. Going straight down instead of bending over is easier at this point and I still get my hip flexors good.
Great way to blast calmly into the weekend. I'll see you when you get here!
Kind of a gloomy, rainy day today, so no tennis.
For my warm up, I went back to the Yoga Shred Challenge that my sister introduced me to the other day. Nice warm up and today's focus was on the core so 10 minutes or so of core work, SWEET!
This is the "easy" day of phase 3, but I pushed it hard today. Being very mindful of my back, I kept the weights heavy and basically failed at the last rep of the moves. I had to really focus so as not to hold my breath to help get the dumbbells up. The5 sets of Squat to Shoulder Press really gave me that cardio effect and the bicep curls gave me the pump and burn I was looking for. The super setted Shrugs really burned out my traps and grip strength. For the last three sets, I could have gone more on the shrugs themselves, but my grip couldn't hold the weights for that long, had to stop. The weighted Pyramid Squats just burned out my quads. What a great pump and burn on this last routine of SPS phase 3.
I did the ultra-slow Flow today. Just for the calming effect. I also went back to my normal splits training because of my back. Going straight down instead of bending over is easier at this point and I still get my hip flexors good.
Great way to blast calmly into the weekend. I'll see you when you get here!
Thursday, March 5, 2015
W10D5, Tennis + SPS P3 HEAVY Weights 2 + Tai Cheng Flow + Splits.
W10D5, Tennis + SPS P3 HEAVY Weights 2 + Tai Cheng Flow + Splits.
Had a morning tennis session with my son. Was a bit gimpy on my feet. Not as mobile as I usually am with my back and wrist issues, but it was a good 90 minutes. It was great because I was testing out my new racket. Such a solid and stable touch, even on non-sweet spot/mishit shots.
When I got home, I went right away into my regular workout. I did the same rotation as Tuesday, 2x2 moves and then the abs. Same tough progression. The chin ups were better this time. I got a good through 4 sets of straight 10 reps. I had to break the last two sets up. Previously I was able to only do one set straight, so that is better muscle endurance.
The Flow was good. I went with a continuous of left and right. Had a good run. I was almost automatic. The splits were very tough. With the lower back issue, it may have stiffened up my legs and hip flexors.
It was a good workout!
Had a morning tennis session with my son. Was a bit gimpy on my feet. Not as mobile as I usually am with my back and wrist issues, but it was a good 90 minutes. It was great because I was testing out my new racket. Such a solid and stable touch, even on non-sweet spot/mishit shots.
When I got home, I went right away into my regular workout. I did the same rotation as Tuesday, 2x2 moves and then the abs. Same tough progression. The chin ups were better this time. I got a good through 4 sets of straight 10 reps. I had to break the last two sets up. Previously I was able to only do one set straight, so that is better muscle endurance.
The Flow was good. I went with a continuous of left and right. Had a good run. I was almost automatic. The splits were very tough. With the lower back issue, it may have stiffened up my legs and hip flexors.
It was a good workout!
W10D4, Yoga Shred Challenge + SPS P3 HEAVY Weights 1 + Tai Cheng Flow + Splits.
W10D4, Yoga Shred Challenge + SPS P3 HEAVY Weights 1 + Tai Cheng Flow + Splits.
My sister introduced me to the Yoga Shred Challenge. I guess it is something she found on the net and tried and recommended it to me to try. The routines are only about 10 minutes long, and the challenge is only 14 days long. Since my sister started the challenge today, I started it with her. It was a nice warm up for me. It was a lot of squats, skaters, and lunges. Basically a lower body 10 minute routine. 14 days is not bad, so I am going to do this with my sister for the next 2 weeks.
Back to the beginning for the last time in phase 3. This is the last time for me to do this routine in the program, and I was very surprised at how fast and easy it was. I say easy as a term of relativity. It was tough, but easier than it was the first time. It took about 50% less time for me to get through the routine that it did the first time a week and a half ago. And that is with heavier weights and a bad back. Used 25kgsx2 the whole time, and on 25kg dumbbell on the weighted dips. A good pump and burn today.
My son came home early today so I got him to do a workout and he took my space, so I did my Flow elsewhere. I didn't do the splits until later in the evening. Needed to just get them in before going to bed.
Good workout today. Back is getting better, but still gimpy at certain angles.
My sister introduced me to the Yoga Shred Challenge. I guess it is something she found on the net and tried and recommended it to me to try. The routines are only about 10 minutes long, and the challenge is only 14 days long. Since my sister started the challenge today, I started it with her. It was a nice warm up for me. It was a lot of squats, skaters, and lunges. Basically a lower body 10 minute routine. 14 days is not bad, so I am going to do this with my sister for the next 2 weeks.
Back to the beginning for the last time in phase 3. This is the last time for me to do this routine in the program, and I was very surprised at how fast and easy it was. I say easy as a term of relativity. It was tough, but easier than it was the first time. It took about 50% less time for me to get through the routine that it did the first time a week and a half ago. And that is with heavier weights and a bad back. Used 25kgsx2 the whole time, and on 25kg dumbbell on the weighted dips. A good pump and burn today.
My son came home early today so I got him to do a workout and he took my space, so I did my Flow elsewhere. I didn't do the splits until later in the evening. Needed to just get them in before going to bed.
Good workout today. Back is getting better, but still gimpy at certain angles.
Wednesday, March 4, 2015
W10D3, P90X3: Cold Start + SPS P3 HEAVY Weights 3 + Tai Cheng Flow + Splits.
W10D3, P90X3: Cold Start + SPS P3 HEAVY Weights 3 + Tai Cheng Flow + Splits.
Long day at work today, for entrance exams. When I got home, got right to the workout, because had a little celebration tonight for a Japanese Holiday, "Girls Day"!
Routine 3 in phase 3 is sort of easier than the previous two days so it was good because of my back. I was able to do all the moves without any back discomfort. A few times, I felt some pain coming on, but I checked my posture and I was fine.
But I used 17kgsx2 throughout the whole workout. Both on Squat to Shoulder Presses and Bicep Curls. It was almost.. ALMOST too heavy on the bicep curls, because I had to cheat just a little bit on the final rep to get it up. I leaned back just a touch and held my breath just a moment. I usually then go up to 25kgsx2 on the dumbbell shrugs, but I was a bit nervous about that weight on my back so I stuck with the 17's and did 10 extra reps to failure. On the Squat to Shoulder Presses, I didn't go down as low as I normally would, instead, I just went to 90 degrees on my my knees. That prevented my back from bending at a bad angle so I stayed virtually pain-free though the whole workout.
I went right into the Flow today to get done quicker for the celebration. By my reckoning, I made only ONE slight bobble. Almost... ALMOST perfect today.
I took a hot shower and had the Girl's Day celebration with my family, then we watched AI together. I was stretching and doing splits while we were watching. It was nice, because my legs were still nice and warm after the bath. I may try that again sometime.
Back is getting better, but I hope I gets better quicker because I have some tennis days coming up.
Long day at work today, for entrance exams. When I got home, got right to the workout, because had a little celebration tonight for a Japanese Holiday, "Girls Day"!
Routine 3 in phase 3 is sort of easier than the previous two days so it was good because of my back. I was able to do all the moves without any back discomfort. A few times, I felt some pain coming on, but I checked my posture and I was fine.
But I used 17kgsx2 throughout the whole workout. Both on Squat to Shoulder Presses and Bicep Curls. It was almost.. ALMOST too heavy on the bicep curls, because I had to cheat just a little bit on the final rep to get it up. I leaned back just a touch and held my breath just a moment. I usually then go up to 25kgsx2 on the dumbbell shrugs, but I was a bit nervous about that weight on my back so I stuck with the 17's and did 10 extra reps to failure. On the Squat to Shoulder Presses, I didn't go down as low as I normally would, instead, I just went to 90 degrees on my my knees. That prevented my back from bending at a bad angle so I stayed virtually pain-free though the whole workout.
I went right into the Flow today to get done quicker for the celebration. By my reckoning, I made only ONE slight bobble. Almost... ALMOST perfect today.
I took a hot shower and had the Girl's Day celebration with my family, then we watched AI together. I was stretching and doing splits while we were watching. It was nice, because my legs were still nice and warm after the bath. I may try that again sometime.
Back is getting better, but I hope I gets better quicker because I have some tennis days coming up.
Tuesday, March 3, 2015
W10D2, P90X3: Cold Start + SPS P3 HEAVY Weights 2 + Splits + Tai Cheng Flow.
W10D2, P90X3: Cold Start + SPS P3 HEAVY Weights 2 + Splits + Tai Cheng Flow.
Felt really lazy today for some reason. Procrastinated the afternoon away with correspondence and what not. Finally got up and got to work.
Warm up Cold Start was good as usual. Warmed up well and fast.
Today's routine is the toughest one of the phase. I tried something different today with the move sequence. There are 5 moves. I usually did the first 4 moves in one circuit and repeated the circuit 5 times doing the first 2 moves one more time, because the program requires 6 sets of the first 2 moves. Today, I focused on doing the first 2 moves as a circuit 6 times. Then moves 3 and 4 Five times, then the final move, which is in Tabata style, 15 sec. on 15 sec. off. of V-up sit ups. It was a huge difference. The first two moves, the Dead Lift and Pull Ups, were TOUGH. Rest times were short and intervals were shorter than ever before. The biggest difference was seen in move three. I was always able to do the 12 reps struggling on the final couple reps. But this time, my upper body was somewhat blown so I had to take a mid-set break at 9, then finished the 12. I kept the Upright Rows at 17kgsx2, but I upped the Shoulder Press weight to 19.5kgs right from the start. Major burn on the shoulders today. Great Pump as well. One thing that is also getting worked it my grip strength. Lifting heavy is really pushing my hands and forearms to get stronger. Yesterday and today, I really felt it.
The stretch was really good, and painful. Unfortunately, I lost some control and over stretched. Now I'm sort of having lower back pain. I need to be more careful not to push too hard, and especially not to stretch with a bowed back. It will kill me every time.
Felt like going really slow on the Flows today, but I pushed it, because I didn't want to let up because of some pain. The lower back pain just made me realize bad posture so it actually helped me keep good posture during the Flow.
Going to be early to try and relax the back and allow it to heal a bit. Let's be careful out there!
Felt really lazy today for some reason. Procrastinated the afternoon away with correspondence and what not. Finally got up and got to work.
Warm up Cold Start was good as usual. Warmed up well and fast.
Today's routine is the toughest one of the phase. I tried something different today with the move sequence. There are 5 moves. I usually did the first 4 moves in one circuit and repeated the circuit 5 times doing the first 2 moves one more time, because the program requires 6 sets of the first 2 moves. Today, I focused on doing the first 2 moves as a circuit 6 times. Then moves 3 and 4 Five times, then the final move, which is in Tabata style, 15 sec. on 15 sec. off. of V-up sit ups. It was a huge difference. The first two moves, the Dead Lift and Pull Ups, were TOUGH. Rest times were short and intervals were shorter than ever before. The biggest difference was seen in move three. I was always able to do the 12 reps struggling on the final couple reps. But this time, my upper body was somewhat blown so I had to take a mid-set break at 9, then finished the 12. I kept the Upright Rows at 17kgsx2, but I upped the Shoulder Press weight to 19.5kgs right from the start. Major burn on the shoulders today. Great Pump as well. One thing that is also getting worked it my grip strength. Lifting heavy is really pushing my hands and forearms to get stronger. Yesterday and today, I really felt it.
The stretch was really good, and painful. Unfortunately, I lost some control and over stretched. Now I'm sort of having lower back pain. I need to be more careful not to push too hard, and especially not to stretch with a bowed back. It will kill me every time.
Felt like going really slow on the Flows today, but I pushed it, because I didn't want to let up because of some pain. The lower back pain just made me realize bad posture so it actually helped me keep good posture during the Flow.
Going to be early to try and relax the back and allow it to heal a bit. Let's be careful out there!
Sunday, March 1, 2015
W10D1, P90X3: Cold Start + SPS P3 HEAVY Weights 1 + Splits + Tai Cheng Flow.
W10D1, P90X3: Cold Start + SPS P3 HEAVY Weights 1 + Splits + Tai Cheng Flow.
Yep, you see it correctly, not PiYo, but P90X3! I had totally forgotten about this little warm up sequence until today so I dug it out and used it for today's warm up. I had forgotten how good it actually is. Got a great warm up and a little bit of a burn on the Push Up Lunges. Good to see Tony again as well.
Third time around for this routine, one to go. I went for it with the weights. I went with the max weight I could for my dumbbell set, which is 25kgsx2. The three moves, Weighted Squats, Chest Press, Weighted Dips all were at 25kgs or 50kgs. Went to almost failure on each of the five sets. I wrote before that I do the chest press on my balance ball, the thing that stood in my way was actually getting the weights up and into position to do the move. I guess it was a mental thing, because, in order to speed things up, I use clips to keep the plates on the bar. There is a chance, if the plates are too heavy and I tip them that the plates could fall off. So I was afraid that if I picked them up in a Hammer position, the plates might fall off. Once I secured the plates with the screw lock, I had a lot more confidence to attempt getting the dumbbells up without a spot. Went to almost failure on each set. Awesome pump! 25kgs on the dips, which are actually bridge dips as opposed to suspended dips. I wish I had the stands to do suspended dips, though. One of these days, I'm getting a set like Chalene uses in some of her videos. Finally, instead of doing all 100 of the leg raises at the end, I split them up in sets of 20. Routine is da bomb!
Went with the Shane Stretch today. That's what I'm going to call it from now on. I can't do it every day, but when I have the time to do it, most likely about 3 times a week, I'll do it. On the other days, I'll do my regular splits stretch which is about 8-10 minutes shorter. The hurdlers Stretch is the one that is killing me now. When I'm in the hurdlers position, I can't hardly stretch forward, and I can't stretch back. That angle on my hip flexors is just too restricted at this time. But this stretch routine allows me to focus on target muscles so I know just how much further I need to go.
Not much to say about the Flow today. It flowed and I had fun with it. I helped bring my heart rate down and the breathing exercises were great to keep me in control of myself.
Great way to blast into week 10, and March! I'll be here when you get here!
Yep, you see it correctly, not PiYo, but P90X3! I had totally forgotten about this little warm up sequence until today so I dug it out and used it for today's warm up. I had forgotten how good it actually is. Got a great warm up and a little bit of a burn on the Push Up Lunges. Good to see Tony again as well.
Third time around for this routine, one to go. I went for it with the weights. I went with the max weight I could for my dumbbell set, which is 25kgsx2. The three moves, Weighted Squats, Chest Press, Weighted Dips all were at 25kgs or 50kgs. Went to almost failure on each of the five sets. I wrote before that I do the chest press on my balance ball, the thing that stood in my way was actually getting the weights up and into position to do the move. I guess it was a mental thing, because, in order to speed things up, I use clips to keep the plates on the bar. There is a chance, if the plates are too heavy and I tip them that the plates could fall off. So I was afraid that if I picked them up in a Hammer position, the plates might fall off. Once I secured the plates with the screw lock, I had a lot more confidence to attempt getting the dumbbells up without a spot. Went to almost failure on each set. Awesome pump! 25kgs on the dips, which are actually bridge dips as opposed to suspended dips. I wish I had the stands to do suspended dips, though. One of these days, I'm getting a set like Chalene uses in some of her videos. Finally, instead of doing all 100 of the leg raises at the end, I split them up in sets of 20. Routine is da bomb!
Went with the Shane Stretch today. That's what I'm going to call it from now on. I can't do it every day, but when I have the time to do it, most likely about 3 times a week, I'll do it. On the other days, I'll do my regular splits stretch which is about 8-10 minutes shorter. The hurdlers Stretch is the one that is killing me now. When I'm in the hurdlers position, I can't hardly stretch forward, and I can't stretch back. That angle on my hip flexors is just too restricted at this time. But this stretch routine allows me to focus on target muscles so I know just how much further I need to go.
Not much to say about the Flow today. It flowed and I had fun with it. I helped bring my heart rate down and the breathing exercises were great to keep me in control of myself.
Great way to blast into week 10, and March! I'll be here when you get here!
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