8-9-15 HY: Tennis + Splits + TCF.
I was planning to start another round of ChaLEAN Extreme or Start P90X but the summer schedule has set in for the next week and a half for my son so he wants to play a lot of tennis, so for the next week or so, that will be my main source of exercise when we can fit it into his study schedule. Plus, the source of my shoulder injury was doing a lot of weights then going for it with tennis soon after so I don't was a replay of that again, so I'm sticking with one main thing at a time.
It was a hot and sunny afternoon when we started playing. Not wanting a repeat of the last time we played tennis when I crashed, I was very careful to plan my eating schedule so I would have optimum energy for the game. Worked like a charm. We both played hard, and the sweat was pouring off of us. About half way through our game, my daughter showed up and wanted to play as well. So we paused our game and I played with her while my son practiced his serve. Got a lot of running in.
By the end of our games, I had torched over 1700kcals. I'd say that was a good days work.
Later that evening, my legs were aching but I wanted to get my stretch and Flow in so I took a deep breath and went for it. My knees were I bit gimpy from the tennis, but I pushed as hard as I could. The Flow as good, but my legs were shaky and I didn't want to push the stance too hard for my knees.
All in all, it was a good day!
Monday, August 10, 2015
Friday, August 7, 2015
8-7-15 HY: ChaLEAN Extreme-Lean Circuit 2 + Insanity-Cardio Abs + Splits + TCF.
8-7-15 HY: ChaLEAN Extreme-Lean Circuit 2 + Insanity-Cardio Abs + Splits + TCF.
First official day of vacation for me. I slept in until almost 11am. Nice to catch up on some sleep. I felt rested and refreshed when I woke up. It sort of messed with my eating schedule, but it all workout in the end. Had a large breakfast, or medium brunch, then around 5pm, I had a shake, and dinner at 7pm. With the heat bearing down on us for the last couple weeks, I have been drinking well over a gallon of water a day. Lots of water = lots of sweat!
Today's routine finished out a full circuit of ChaLEAN Extreme! Target muscles, Shoulders, Upper Back and legs. But I think I went a bit too heavy on some of the lateral lifts. 10kgs quickly got heavy after the first half of the set, then I started to speed up a bit. I also couldn't hold the weight at the top. I wasn't jerking the weight up, but it was a bit faster than Chalene's pace. I finally started to lower the weight in 1.25kg increments for the last two moves. Ending at 7.5kgs. Almost failing on the 12th rep. But I did raise the weights for the rows. I started out at 14.5kgs, but went up to 19.5kgs for the final two row moves. That was perfect because I could NOT go past 12 reps for sure. Super pump and burn!
I was feeling a bit energized so I went with Shaun T. The moves are easy, but if I don't wimp out, they really task my core. However, today, I was interrupted so I did the routine in two parts. But I still got a killer burn. I was happy that I lasted all four sets on the last move. Seems so easy at first, but by the end of the second set, I'm like, "WHAT?? Only half way done??" Got a great calorie burn boost by the quick cardio at the beginning.
Went right into Splits and Flow. Finally a normal day for these parts. It was a bit unorthodox the past couple of days due to a weird schedule and odd locations. Everything was good and on point. Pushing hard and moving fast and smooth. Great way to Flow into the weekend.
In the end, I torched a good 960+kcals. HAPPY WEEKEND, Everyone!
First official day of vacation for me. I slept in until almost 11am. Nice to catch up on some sleep. I felt rested and refreshed when I woke up. It sort of messed with my eating schedule, but it all workout in the end. Had a large breakfast, or medium brunch, then around 5pm, I had a shake, and dinner at 7pm. With the heat bearing down on us for the last couple weeks, I have been drinking well over a gallon of water a day. Lots of water = lots of sweat!
Today's routine finished out a full circuit of ChaLEAN Extreme! Target muscles, Shoulders, Upper Back and legs. But I think I went a bit too heavy on some of the lateral lifts. 10kgs quickly got heavy after the first half of the set, then I started to speed up a bit. I also couldn't hold the weight at the top. I wasn't jerking the weight up, but it was a bit faster than Chalene's pace. I finally started to lower the weight in 1.25kg increments for the last two moves. Ending at 7.5kgs. Almost failing on the 12th rep. But I did raise the weights for the rows. I started out at 14.5kgs, but went up to 19.5kgs for the final two row moves. That was perfect because I could NOT go past 12 reps for sure. Super pump and burn!
I was feeling a bit energized so I went with Shaun T. The moves are easy, but if I don't wimp out, they really task my core. However, today, I was interrupted so I did the routine in two parts. But I still got a killer burn. I was happy that I lasted all four sets on the last move. Seems so easy at first, but by the end of the second set, I'm like, "WHAT?? Only half way done??" Got a great calorie burn boost by the quick cardio at the beginning.
Went right into Splits and Flow. Finally a normal day for these parts. It was a bit unorthodox the past couple of days due to a weird schedule and odd locations. Everything was good and on point. Pushing hard and moving fast and smooth. Great way to Flow into the weekend.
In the end, I torched a good 960+kcals. HAPPY WEEKEND, Everyone!
Thursday, August 6, 2015
8-6-15 HY: Tennis + Splits + TCF.
8-6-15 HY: Tennis + Splits + TCF.
Once my son asked my to play tennis the other day, I had planned for today's workout to be mainly tennis. So, I geared myself up for tennis. But my weird schedule threw off my eating schedule and I was not hungry when I got home. Once my son got home from school, we got ready to go and by the time we left, I hadn't eaten for almost 5 hours. Plus, I didn't feel hungry.
We started playing but I was feeling really heavy and sluggish. About 20 minutes into our play, my legs started to shake and I suddenly felt weak. I sat down and luckily I had some calorie bars in my bag so I ate those and some salt tablets with water. A few minutes later, I felt better and we resumed our play. I had never crashed like that before while playing tennis. I have always had the energy to play through everything. But I was like, "WHAT THE???" when my legs started to shake. I need to be more careful of my eating schedule and exercise schedule and plan accordingly so I don't crash again.
The game was good. Once I started regaining my energy I started being able to focus more and I was able to see the ball better. Strokes were more solid and contact sounded strong. I tried serving some strong balls today and again, no shoulder pain! Very happy about that. I can start a more active rehab to get back into shape for my tennis game.
Got my splits and Flow done in the evening. Nothing out of the ordinary. Hit my mark, and had a solid Flow.
After the tennis, I had torched 960kcals. Another big day!
Once my son asked my to play tennis the other day, I had planned for today's workout to be mainly tennis. So, I geared myself up for tennis. But my weird schedule threw off my eating schedule and I was not hungry when I got home. Once my son got home from school, we got ready to go and by the time we left, I hadn't eaten for almost 5 hours. Plus, I didn't feel hungry.
We started playing but I was feeling really heavy and sluggish. About 20 minutes into our play, my legs started to shake and I suddenly felt weak. I sat down and luckily I had some calorie bars in my bag so I ate those and some salt tablets with water. A few minutes later, I felt better and we resumed our play. I had never crashed like that before while playing tennis. I have always had the energy to play through everything. But I was like, "WHAT THE???" when my legs started to shake. I need to be more careful of my eating schedule and exercise schedule and plan accordingly so I don't crash again.
The game was good. Once I started regaining my energy I started being able to focus more and I was able to see the ball better. Strokes were more solid and contact sounded strong. I tried serving some strong balls today and again, no shoulder pain! Very happy about that. I can start a more active rehab to get back into shape for my tennis game.
Got my splits and Flow done in the evening. Nothing out of the ordinary. Hit my mark, and had a solid Flow.
After the tennis, I had torched 960kcals. Another big day!
8-5-15 HY: P90X3-X3 Yoga + ChaLEAN Extreme-Extreme Abs + Splits.
8-5-15 HY: P90X3-X3 Yoga + ChaLEAN Extreme-Extreme Abs + Splits.
Very VERY busy day today. Barely fit in this workout. The splits came much later in the evening. Didn't even have the energy to do a Flow.
It was nice to get back to this yoga routine. It has been several months since I did it last. Had some balance issues on Half-Moon and Twisting Half-Moon. And I couldn't even come close to extending my leg on the Toe Bind move, but other than that, everything was really solid. Felt really good and got a good sweat on.
I had to move quickly so I dove right into abs. Here also, I got a great burn in my abs and core. I was happy that I could keep up with Chalene and her crew and maintain all the advanced modifications.
In the end, I was a bit shocked. I torched a good 500+kcals. A lot more than I was expecting. Still quite sore from the previous days resistance.
Very VERY busy day today. Barely fit in this workout. The splits came much later in the evening. Didn't even have the energy to do a Flow.
It was nice to get back to this yoga routine. It has been several months since I did it last. Had some balance issues on Half-Moon and Twisting Half-Moon. And I couldn't even come close to extending my leg on the Toe Bind move, but other than that, everything was really solid. Felt really good and got a good sweat on.
I had to move quickly so I dove right into abs. Here also, I got a great burn in my abs and core. I was happy that I could keep up with Chalene and her crew and maintain all the advanced modifications.
In the end, I was a bit shocked. I torched a good 500+kcals. A lot more than I was expecting. Still quite sore from the previous days resistance.
Wednesday, August 5, 2015
8-4-15 HY: Tennis + ChaLEAN Extreme-Lean Circuit 3 + Splits + Tennis + TCF + Foam Rolling.
8-4-15 HY: Tennis + ChaLEAN Extreme-Lean Circuit 3 + Splits + Tennis + TCF + Foam Rolling.
This day became a lot more than I was expecting it to be when I woke up this morning.
Went to play some morning tennis at school for the first time in over three months. My playing partner has been nursing a leg and lower back injury and decided it was time to give tennis a try again. We didn't play a match, but we were sort of testing the waters as far as how much pressure his leg could take especially on his lateral movement. I was directing the ball back to him as much as possible and he was sort of running me around the court. The gym we played in was like a sauna. The sweat was just pouring down me like crazy. I think I used the phrase, "Sweat is 'RIVERING' down me." But despite that, it was good to get back on the court. I think I was a little excited because I went for a little too much too soon and I was about 50/50 with the winners and unforced errors. After the session, I was being called by the pull up bar, so I succumbed and tried some pull ups and chin ups. First time in several weeks. I'm very happy to report that I was able to do 5 single pull ups and chin ups with no pain in my shoulder at all. And in addition to that, I didn't have any pain while playing tennis either. VERY HAPPY about that. Rehab can now start. That session torched well over 900kcals. I was thinking that that would be my workout for the day, so I was happy to get it over with.
When I got home, I started thinking that this is the last week of ChaLEAN Extreme and I didn't want to disrupt the schedule so I decided to go ahead and do the resistance routine. But since I did abs for two days in a row, even though today was a regular ab day, I would forgo abs and do them tomorrow. I was supposed to do Lean Circuit 2 today, but I did 3 instead because 3 has a few core moves that are killer so I could kill two birds with one stone. The target muscles were Chest, shoulders, core and some legs and back. My biceps and Triceps were still quite sore, but also I was feeling some soreness in my forearms as well. I especially felt that soreness when I was doing those test pull ups after tennis. For the shoulder presses, I started at 14.5kgs, then went down to 12kgs. For the first set of Chest flies, I used 17kgs, then went down to 14.5kgs on the second set. I did all the push ups on my toes and they all felt solid.
I went right into splits and on my final round, I felt like I was getting really low. I was happy about that. The resistance and splits torched well over 800kcals. I was like, "YEAH!!! Almost 2000kcals gone!!! But it wasn't over.
As I was finishing up, my daughter came to me with big eyes and asked, "Daddy, do you want to play tennis with me tonight?" Even though I was tired, I said, "YEAH!!! Let's Play!!!" So, I rinsed off and got ready to go to play tennis with my daughter. She has a good stroke, but she lack control so I have to do a lot of running. Today, she was aiming for the corners... and hitting them. My shins were already aching from the morning session, so this was just more pounding. The stop and go, pivot and dash nature of tennis was even more evident tonight. I usually take it easy when I play my daughter, but I started to hit out and she was actually returning a lot of my hard shots. She usually can't handle hard and fast balls, but today, her blocking timing was right on. Maybe she was translating the ping pong playing style into tennis. We have had some wicked fast rallies in ping pong recently. But she got me running around good. By the end of this tennis session, I torched another 900+kcals. And my shins were aching like nobody's business.
After a shower and I made half a shake because I was hungry and need some fuel, I was good to go except for my shins. So, I took about 45 minutes and just rumble rolled my shins out. It felt so good and painful. I did the Flow right after that and because my shins felt really weak and sore, I lost balance a few times because I couldn't stop my body's momentum. But I finally got used to the pain and compensated. Nailed it down.
In the end, I torched almost 3000kcals today, That is the biggest one-day calorie burn I've had in a long time. Definitely yoga day tomorrow... and maybe some abs if I have time. It's going to be another busy day, but the last one before I go on vacation!!!! Woo Hoo!!!
This day became a lot more than I was expecting it to be when I woke up this morning.
Went to play some morning tennis at school for the first time in over three months. My playing partner has been nursing a leg and lower back injury and decided it was time to give tennis a try again. We didn't play a match, but we were sort of testing the waters as far as how much pressure his leg could take especially on his lateral movement. I was directing the ball back to him as much as possible and he was sort of running me around the court. The gym we played in was like a sauna. The sweat was just pouring down me like crazy. I think I used the phrase, "Sweat is 'RIVERING' down me." But despite that, it was good to get back on the court. I think I was a little excited because I went for a little too much too soon and I was about 50/50 with the winners and unforced errors. After the session, I was being called by the pull up bar, so I succumbed and tried some pull ups and chin ups. First time in several weeks. I'm very happy to report that I was able to do 5 single pull ups and chin ups with no pain in my shoulder at all. And in addition to that, I didn't have any pain while playing tennis either. VERY HAPPY about that. Rehab can now start. That session torched well over 900kcals. I was thinking that that would be my workout for the day, so I was happy to get it over with.
When I got home, I started thinking that this is the last week of ChaLEAN Extreme and I didn't want to disrupt the schedule so I decided to go ahead and do the resistance routine. But since I did abs for two days in a row, even though today was a regular ab day, I would forgo abs and do them tomorrow. I was supposed to do Lean Circuit 2 today, but I did 3 instead because 3 has a few core moves that are killer so I could kill two birds with one stone. The target muscles were Chest, shoulders, core and some legs and back. My biceps and Triceps were still quite sore, but also I was feeling some soreness in my forearms as well. I especially felt that soreness when I was doing those test pull ups after tennis. For the shoulder presses, I started at 14.5kgs, then went down to 12kgs. For the first set of Chest flies, I used 17kgs, then went down to 14.5kgs on the second set. I did all the push ups on my toes and they all felt solid.
I went right into splits and on my final round, I felt like I was getting really low. I was happy about that. The resistance and splits torched well over 800kcals. I was like, "YEAH!!! Almost 2000kcals gone!!! But it wasn't over.
As I was finishing up, my daughter came to me with big eyes and asked, "Daddy, do you want to play tennis with me tonight?" Even though I was tired, I said, "YEAH!!! Let's Play!!!" So, I rinsed off and got ready to go to play tennis with my daughter. She has a good stroke, but she lack control so I have to do a lot of running. Today, she was aiming for the corners... and hitting them. My shins were already aching from the morning session, so this was just more pounding. The stop and go, pivot and dash nature of tennis was even more evident tonight. I usually take it easy when I play my daughter, but I started to hit out and she was actually returning a lot of my hard shots. She usually can't handle hard and fast balls, but today, her blocking timing was right on. Maybe she was translating the ping pong playing style into tennis. We have had some wicked fast rallies in ping pong recently. But she got me running around good. By the end of this tennis session, I torched another 900+kcals. And my shins were aching like nobody's business.
After a shower and I made half a shake because I was hungry and need some fuel, I was good to go except for my shins. So, I took about 45 minutes and just rumble rolled my shins out. It felt so good and painful. I did the Flow right after that and because my shins felt really weak and sore, I lost balance a few times because I couldn't stop my body's momentum. But I finally got used to the pain and compensated. Nailed it down.
In the end, I torched almost 3000kcals today, That is the biggest one-day calorie burn I've had in a long time. Definitely yoga day tomorrow... and maybe some abs if I have time. It's going to be another busy day, but the last one before I go on vacation!!!! Woo Hoo!!!
Monday, August 3, 2015
8-3-15 HY: PiYo-Sculpt + ChaLEAN Extreme-Ab Burner + Splits + TCF.
8-3-15 HY: PiYo-Sculpt + ChaLEAN Extreme-Ab Burner + Splits + TCF.
Started my workout in a somewhat lazy fashion after work. Biceps and Triceps were/are quite sore and in the warm up, I was really feeling it as I was swinging my arms around. But boy did that stretch feel good. Short routine today to begin with. Legs got it first. I have to keep watching my form or else I will rock back and cheat, taking pressure off the target leg. But I kept up. Yoga was next, and that felt really good. The strength section was extremely tough, but I made it tougher because I stayed on my toes all the way through. No knees anymore. Third slow set was killer, but I didn't go down. To go along with yesterday's workout and the push ups today, my arms felt rock hard after those. All around good routine. I was still feeling good, so even though it is not an ab day, I did a short ab routine. Got a great burn!
The splits really are starting to come. I really feel as though I am slowly getting off that plateau ever since I started pushing with my body weight, instead of being over protective of my knees and avoiding too much pain. I have to push that threshold as well. The Flow was right on point. Very happy.
In the end, I burned only 370kcals, but it looks like I may do a double workout tomorrow because late morning tennis is scheduled. Then, I will just do my resistance+ when I get home. I also hope to get my bike out soon! Can't wait.
Started my workout in a somewhat lazy fashion after work. Biceps and Triceps were/are quite sore and in the warm up, I was really feeling it as I was swinging my arms around. But boy did that stretch feel good. Short routine today to begin with. Legs got it first. I have to keep watching my form or else I will rock back and cheat, taking pressure off the target leg. But I kept up. Yoga was next, and that felt really good. The strength section was extremely tough, but I made it tougher because I stayed on my toes all the way through. No knees anymore. Third slow set was killer, but I didn't go down. To go along with yesterday's workout and the push ups today, my arms felt rock hard after those. All around good routine. I was still feeling good, so even though it is not an ab day, I did a short ab routine. Got a great burn!
The splits really are starting to come. I really feel as though I am slowly getting off that plateau ever since I started pushing with my body weight, instead of being over protective of my knees and avoiding too much pain. I have to push that threshold as well. The Flow was right on point. Very happy.
In the end, I burned only 370kcals, but it looks like I may do a double workout tomorrow because late morning tennis is scheduled. Then, I will just do my resistance+ when I get home. I also hope to get my bike out soon! Can't wait.
8-02-15 HY:ChaLEAN Extreme-Lean Circuit 1 + 10 Minute Trainer-Abs + Splits + TCF.
8-02-15 HY:ChaLEAN Extreme-Lean Circuit 1 + 10 Minute Trainer-Abs + Splits + TCF.
I was debating on whether or not to do Push Circuit again, and I almost did, but I figured I would just go ahead and keep doing the 3 week cycle with all three circuits to keep the weights in. I'm still babying my shoulder so this is keeping the strength up, but after this week, I'm full on into my vacation so I may go with P90X just for old times since I'll have more time. Stay tuned for further developments. :-)
Today's target muscles were biceps, Triceps, and legs. But definitely the arms more. We switched leg positions at 6 reps several times so the legs often times only got half the workout the arms got. A few times, the Extreme set was squats, but that was only 3 reps. My biceps got totally fried today. I realized that I was cheating on my bicep curls in that I was lifting the dumbbells in a straighter vertical line than on the elbows pivot arch. My elbow would go back instead of stay at my sides. So, I was very wary of my form today and the jury is back, my biceps are weak. Previous times doing this routine, I was lifting 14.5kgs and even up to 17kgs, but today, with the correct form, I started out at 14.5kgs, then went down to 13.25kgs on the next bicep move, then down to 12kgs on the rest of the bicep moves. Furthermore, I discovered that my left arm is much weaker than my right. Not that surprising. But from the very first bicep move, my left arm totally failed before the 10th rep. on each weight, but on 12kgs, I barely made it to 10 reps on the full curls. The last move is essentially a half curl and I was fine until the last two reps when my left gave out. But I got an awesome pump and burn. For at least 40 minutes after the workout ended, my arm were like jello. Thanks to PiYo, my triceps held up very well. But I was still cautious, and didn't go past 10kgs. It would have taken me a lot longer to add weight when doing the leg work so I didn't. I just stayed in the 12kg range. It was easy, But when doing the reps that slow, my back also is influenced. Looking forward to the transformation. But I will probably go down to 10kgs the next time around.
I went with an old favorite for abs. I really like this routine a lot. So it was fun to dust it off and do it. I was really tough, especially getting through that row of plank moves in the middle. Tried to integrate the RevAbs principle into this routine and do slower and more focused reps. Burn Burn BURN!!!
The Splits were good. I really tried to let my body weight push me down, and I held it for as long as I could with that extra push. OUCH!!! but in a good way.
The Flow was again thrown a little off balance at the beginning, but I reeled it in and nailed it in the end.
In the end, I torched a respectable 1191kcals. Lovely way to start off the week and start a new month.
I was debating on whether or not to do Push Circuit again, and I almost did, but I figured I would just go ahead and keep doing the 3 week cycle with all three circuits to keep the weights in. I'm still babying my shoulder so this is keeping the strength up, but after this week, I'm full on into my vacation so I may go with P90X just for old times since I'll have more time. Stay tuned for further developments. :-)
Today's target muscles were biceps, Triceps, and legs. But definitely the arms more. We switched leg positions at 6 reps several times so the legs often times only got half the workout the arms got. A few times, the Extreme set was squats, but that was only 3 reps. My biceps got totally fried today. I realized that I was cheating on my bicep curls in that I was lifting the dumbbells in a straighter vertical line than on the elbows pivot arch. My elbow would go back instead of stay at my sides. So, I was very wary of my form today and the jury is back, my biceps are weak. Previous times doing this routine, I was lifting 14.5kgs and even up to 17kgs, but today, with the correct form, I started out at 14.5kgs, then went down to 13.25kgs on the next bicep move, then down to 12kgs on the rest of the bicep moves. Furthermore, I discovered that my left arm is much weaker than my right. Not that surprising. But from the very first bicep move, my left arm totally failed before the 10th rep. on each weight, but on 12kgs, I barely made it to 10 reps on the full curls. The last move is essentially a half curl and I was fine until the last two reps when my left gave out. But I got an awesome pump and burn. For at least 40 minutes after the workout ended, my arm were like jello. Thanks to PiYo, my triceps held up very well. But I was still cautious, and didn't go past 10kgs. It would have taken me a lot longer to add weight when doing the leg work so I didn't. I just stayed in the 12kg range. It was easy, But when doing the reps that slow, my back also is influenced. Looking forward to the transformation. But I will probably go down to 10kgs the next time around.
I went with an old favorite for abs. I really like this routine a lot. So it was fun to dust it off and do it. I was really tough, especially getting through that row of plank moves in the middle. Tried to integrate the RevAbs principle into this routine and do slower and more focused reps. Burn Burn BURN!!!
The Splits were good. I really tried to let my body weight push me down, and I held it for as long as I could with that extra push. OUCH!!! but in a good way.
The Flow was again thrown a little off balance at the beginning, but I reeled it in and nailed it in the end.
In the end, I torched a respectable 1191kcals. Lovely way to start off the week and start a new month.
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