10-7-15 HY: P90X3-X3 Yoga + Splits + TCF.
Sore sore SORE! I was so ready for this routine today. I would of liked to do a longer routine, but my time crunch dictated this routine perfectly.
Not much to say, but, this is the first time that I actually did the Toe Bind with actually doing a Toe Bind. I usually grab over my toes to the ball of my foot, but today, I went for the toe. My leg was still really bent, but I did the Toe Bind for the first time. YES!!! Everything else in the routine went as planned. I got a great stretch and had an energized day.
I did the splits and Flow in the evening after work and got a great stretch and the Flow was smooth.
Also, because I forgot my HRM at school, not HRM today, just pure movement.
Thursday, October 8, 2015
Tuesday, October 6, 2015
10-6-15 HY:Tennis + Weight Machines + Splits + TCF.
10-6-15 HY:Tennis + Weight Machines + Splits + TCF.
Tuesday has turned out to become my tennis and weight machine day. Tennis was much improved over last week, but still had a lot of frame shots and mishits, but I had a lot more sweet spot hits as well. I was able to focus more, and had less concentration lapses. I still couldn't close out that final game to get that bagel, but still got the win. Final score was 6-1, 6-2, 6-1.
Went right to the weight room and worked upper and lower body, three sets each of chest presses (80kgs x12reps and 100kgs x8reps X2), weighted Squats (100kgs x12 reps), Pull ups (8reps), Rows (40kgs x 12reps and 50kgs x 12reps X2), Calf raises (100kgs x15reps). It was a real tough session on top of the tennis, my legs were dying!
At the end, I Torched over 1100kcals!
Did my splits and Flow when I got home, and they were low and smooth. Happy to not be afraid to stretch out even not right after a workout anymore.
Tuesday has turned out to become my tennis and weight machine day. Tennis was much improved over last week, but still had a lot of frame shots and mishits, but I had a lot more sweet spot hits as well. I was able to focus more, and had less concentration lapses. I still couldn't close out that final game to get that bagel, but still got the win. Final score was 6-1, 6-2, 6-1.
Went right to the weight room and worked upper and lower body, three sets each of chest presses (80kgs x12reps and 100kgs x8reps X2), weighted Squats (100kgs x12 reps), Pull ups (8reps), Rows (40kgs x 12reps and 50kgs x 12reps X2), Calf raises (100kgs x15reps). It was a real tough session on top of the tennis, my legs were dying!
At the end, I Torched over 1100kcals!
Did my splits and Flow when I got home, and they were low and smooth. Happy to not be afraid to stretch out even not right after a workout anymore.
Monday, October 5, 2015
10-5-15 HY: Insanity- Plyometric Cardio Circuit + ChaLEAN Extreme- Ab Burner + Splits + TCF.
10-5-15 HY: Insanity- Plyometric Cardio Circuit + ChaLEAN Extreme- Ab Burner + Splits + TCF.
Cardio day! I was considering what to do and T25 was at the top of my list. But the closer I got to my workout time, I kept thinking that 25 minutes isn't long enough for the time I have to workout. So I changed my plan and went with Insanity. So I'll pretty much be mixing ChaLEAN Extreme and Insanity for the next couple months or so. YEAH!!!
Starting at the beginning of Insanity is an adventure. I was a bit nervous because I have been out of the high impact game for a while and was wondering if my arches could handle it. Surprisingly enough, my arches didn't die. In fact, far from it. They actually held up pretty well. Not too much pain or cramping at all. I made it through the warm up and the stretch keeping pace with Shaun T all the way. The first circuit was good, I was able to keep pace with Shaun T again through all three rounds without a break or a pause. But that is usually the case. But by the end of the third round, I am heaving and sweating up a storm! The second circuit, first round, I only did the first two moves before I had to take a break, and then finished up with the last two moves. Second round, I really wanted to push myself so I told myself not to stop, but I could slow down if necessary. I made it through three moves and then about died and had to stop before the last move. Now, I was just sweating like a river. Final round, break after two moves, small break after 5th move, then finished it out. One thing that I was really happy with was during the second move, the Full Body Drills, the I was raging on the the push ups. They were actually really easy for me during all three rounds. I was just pounding those four push ups out like they were nothing! But this was an awesome calorie burning workout.
I will be unable to do my regular ab work tomorrow, so I decided to do them today. But my abs were still feeling a bit tender from yesterday so I went with Ab Burner, and yep, I got them BURNED! Perfect routine for the way I was feeling today in my mid-section.
Splits and Flow were cooking! Hammered them out and got low and smooth. Great ending to the workout.
In the end, I torched a solid 1079kcals. KILLED IT!!!
Cardio day! I was considering what to do and T25 was at the top of my list. But the closer I got to my workout time, I kept thinking that 25 minutes isn't long enough for the time I have to workout. So I changed my plan and went with Insanity. So I'll pretty much be mixing ChaLEAN Extreme and Insanity for the next couple months or so. YEAH!!!
Starting at the beginning of Insanity is an adventure. I was a bit nervous because I have been out of the high impact game for a while and was wondering if my arches could handle it. Surprisingly enough, my arches didn't die. In fact, far from it. They actually held up pretty well. Not too much pain or cramping at all. I made it through the warm up and the stretch keeping pace with Shaun T all the way. The first circuit was good, I was able to keep pace with Shaun T again through all three rounds without a break or a pause. But that is usually the case. But by the end of the third round, I am heaving and sweating up a storm! The second circuit, first round, I only did the first two moves before I had to take a break, and then finished up with the last two moves. Second round, I really wanted to push myself so I told myself not to stop, but I could slow down if necessary. I made it through three moves and then about died and had to stop before the last move. Now, I was just sweating like a river. Final round, break after two moves, small break after 5th move, then finished it out. One thing that I was really happy with was during the second move, the Full Body Drills, the I was raging on the the push ups. They were actually really easy for me during all three rounds. I was just pounding those four push ups out like they were nothing! But this was an awesome calorie burning workout.
I will be unable to do my regular ab work tomorrow, so I decided to do them today. But my abs were still feeling a bit tender from yesterday so I went with Ab Burner, and yep, I got them BURNED! Perfect routine for the way I was feeling today in my mid-section.
Splits and Flow were cooking! Hammered them out and got low and smooth. Great ending to the workout.
In the end, I torched a solid 1079kcals. KILLED IT!!!
Sunday, October 4, 2015
Sleep
I wrote a little about this in a previous entry, but I wanted to get a little more in depth about it.
One of my New Year's Resolutions was to get to sleep before midnight. Well, needless to say, I did not fulfill that resolution... until now. Because of my trip to the USA in early September, and the subsequent jet lag that resulted, I have been able to get started on that resolution.
When I got back from the USA on Friday the 18th, I got to sleep a little after 9pm. I was just so tired. The next two days, I got so tired during the day I took a long long nap and then ended up going to bed around 1am. But that Monday, I was determined to stay awake and then go to bed early which is exactly what I was able to do. For the next week and a half, I have been getting to bed between 8:30pm and 10:30pm. One night, I got to bed around 11pm. but the next night, it was back to 9:30pm. My big challenge was this Saturday night. I was wondering if I would be able to, or would be motivated enough to get to bed early. Thankfully, I shut off my computer at 10pm and did all my bed prep and got to bed by 10:30pm. I have been sleeping before midnight for about two weeks. I have steadily been waking up later and later. Also, at the beginning, I was waking up several times during the night, but the last few days, I have been sleep through the night. I've been waking up around 6am so that is perfect for work.
Now, the reason for all this is because I heard from a video by Mike Chang, that sleep had a huge influence on fat burning. I had also heard things like this from family members who are in the medical and health field the same thing, but had long since given up on the sleep thing. But this has given me the chance to test it out. Does getting more sleep before midnight really help burn fat faster than not. Well, I haven't been burning fat sleeping at 1-2am, so if I really start to lose my spare tire while sleeping early, I will be extremely excited and happy that I have finally found the secret that I needed to put me over the edge.
But even it if doesn't melt my fat away, I will try to keep up getting to bed early just because I know it is a lot healthier than sleeping like I was. Getting 7.5 to 8+ hours of sleep a night is great because of the extra energy and just all around feeling I have. I also love that the dark circles under my eyes are getting lighter and disappearing. YEAH!!!
One of my New Year's Resolutions was to get to sleep before midnight. Well, needless to say, I did not fulfill that resolution... until now. Because of my trip to the USA in early September, and the subsequent jet lag that resulted, I have been able to get started on that resolution.
When I got back from the USA on Friday the 18th, I got to sleep a little after 9pm. I was just so tired. The next two days, I got so tired during the day I took a long long nap and then ended up going to bed around 1am. But that Monday, I was determined to stay awake and then go to bed early which is exactly what I was able to do. For the next week and a half, I have been getting to bed between 8:30pm and 10:30pm. One night, I got to bed around 11pm. but the next night, it was back to 9:30pm. My big challenge was this Saturday night. I was wondering if I would be able to, or would be motivated enough to get to bed early. Thankfully, I shut off my computer at 10pm and did all my bed prep and got to bed by 10:30pm. I have been sleeping before midnight for about two weeks. I have steadily been waking up later and later. Also, at the beginning, I was waking up several times during the night, but the last few days, I have been sleep through the night. I've been waking up around 6am so that is perfect for work.
Now, the reason for all this is because I heard from a video by Mike Chang, that sleep had a huge influence on fat burning. I had also heard things like this from family members who are in the medical and health field the same thing, but had long since given up on the sleep thing. But this has given me the chance to test it out. Does getting more sleep before midnight really help burn fat faster than not. Well, I haven't been burning fat sleeping at 1-2am, so if I really start to lose my spare tire while sleeping early, I will be extremely excited and happy that I have finally found the secret that I needed to put me over the edge.
But even it if doesn't melt my fat away, I will try to keep up getting to bed early just because I know it is a lot healthier than sleeping like I was. Getting 7.5 to 8+ hours of sleep a night is great because of the extra energy and just all around feeling I have. I also love that the dark circles under my eyes are getting lighter and disappearing. YEAH!!!
10-4-15 HY: ChaLEAN Extreme- Burn Circuit 2 + Power 90- Ab Ripper 330 + Splits + TCF.
10-4-15 HY: ChaLEAN Extreme- Burn Circuit 2 + Power 90- Ab Ripper 330 + Splits + TCF.
I had a good off day yesterday so today I was ready to really nail it. But I think I got nailed. Incredibly intense workout with the weights today. I tried to up my weights and again, I added the pull ups, 4 sets, to the workout. The 4 sets were Chin ups (10), switch grip (20). 1-arm pull ups (6x2), and Parallel Grip (10). Only two bicep moves at 12kgs. But the addition of the Abductor Balance on the last move really made it tough. But the toughest thing about this routine is the combination of Dead Lifts and Lunges with heavy weight rows. The first set, I went with 14.5kgs and did it with Chalene. The next move was the Sumo Squat with overhead tricep Extension. 22kgs and had to stop at 8 reps, shake it out, then finished up the last 4 reps to get the whole 12 rep set. Chalene says that if I fail before 10 reps, the weights are too heavy. Yeah, they were heavy, but I want to increase the strength quick, so I'm going for at least 8 reps like in the Lean Circuit. The next move, "Dead Lift with Double Row" I had to really modify because I didn't want to sacrifice the weight for my rows. My back is very weak so I had had to reduce the weights to 14.5kgs for the Dead Lift, and went up to 22kgs for the rows. So when doing the rows I was in a high lunge position and split the move in two. The Dead Lifts were split at 8 and 4, but the I was able to do 12 reps straight on the rows. Bowler Lunges were 19.5kgs and 8-4 split on both sides. My back was starting to feel it, but my butt was close to cramping up on both sides by rep 7. Hence the stoppage at rep 8. But the "Forward-Lean Lunge with Double Row" I gutted it out with Chalene. 22kgs, 6 reps on both lunges, then did 2 reps on both lunges. That was a major "almost cramp" in my hip flexor on both sides. I also really tried hard to protect my back. For the final move, "Triple-Threat Push Ups" I pushed myself and instead of doing them slow, I did 10 sets of the 3 styles of push ups in Plyo style. Jumping from each form. So I did a total of 30 reps. But I did the Extreme Set with Chalene, 3 slow Tricep push ups. BURN BURN BURN!!!
I was feeling good despite the heavy weights so I was ready for the abs work. I went for a simple but very amped up routine. I did the original Power 90, the one with Tony's short shorts, Ab Ripper 200, but did 30 reps instead of just 20, I also added a move that I thought was in it, so I ended up doing 330 reps. Abs cramped SEVERAL times during the routine.
Splits were good! I got to my mark right away and was able to push low again. But I'm a bit shaky because of my knee. I'll have to watch that and push accordingly.
The Flow is getting more and more natural for which I'm very happy about!
In the end, I torched a huge 1170kcals. I had a great time and a great pump and burn.
I had a good off day yesterday so today I was ready to really nail it. But I think I got nailed. Incredibly intense workout with the weights today. I tried to up my weights and again, I added the pull ups, 4 sets, to the workout. The 4 sets were Chin ups (10), switch grip (20). 1-arm pull ups (6x2), and Parallel Grip (10). Only two bicep moves at 12kgs. But the addition of the Abductor Balance on the last move really made it tough. But the toughest thing about this routine is the combination of Dead Lifts and Lunges with heavy weight rows. The first set, I went with 14.5kgs and did it with Chalene. The next move was the Sumo Squat with overhead tricep Extension. 22kgs and had to stop at 8 reps, shake it out, then finished up the last 4 reps to get the whole 12 rep set. Chalene says that if I fail before 10 reps, the weights are too heavy. Yeah, they were heavy, but I want to increase the strength quick, so I'm going for at least 8 reps like in the Lean Circuit. The next move, "Dead Lift with Double Row" I had to really modify because I didn't want to sacrifice the weight for my rows. My back is very weak so I had had to reduce the weights to 14.5kgs for the Dead Lift, and went up to 22kgs for the rows. So when doing the rows I was in a high lunge position and split the move in two. The Dead Lifts were split at 8 and 4, but the I was able to do 12 reps straight on the rows. Bowler Lunges were 19.5kgs and 8-4 split on both sides. My back was starting to feel it, but my butt was close to cramping up on both sides by rep 7. Hence the stoppage at rep 8. But the "Forward-Lean Lunge with Double Row" I gutted it out with Chalene. 22kgs, 6 reps on both lunges, then did 2 reps on both lunges. That was a major "almost cramp" in my hip flexor on both sides. I also really tried hard to protect my back. For the final move, "Triple-Threat Push Ups" I pushed myself and instead of doing them slow, I did 10 sets of the 3 styles of push ups in Plyo style. Jumping from each form. So I did a total of 30 reps. But I did the Extreme Set with Chalene, 3 slow Tricep push ups. BURN BURN BURN!!!
I was feeling good despite the heavy weights so I was ready for the abs work. I went for a simple but very amped up routine. I did the original Power 90, the one with Tony's short shorts, Ab Ripper 200, but did 30 reps instead of just 20, I also added a move that I thought was in it, so I ended up doing 330 reps. Abs cramped SEVERAL times during the routine.
Splits were good! I got to my mark right away and was able to push low again. But I'm a bit shaky because of my knee. I'll have to watch that and push accordingly.
The Flow is getting more and more natural for which I'm very happy about!
In the end, I torched a huge 1170kcals. I had a great time and a great pump and burn.
10-2-15 HY: ChaLEAN Extreme-Fat-Burn Challenge + I've Got Abs + Splits + TCF.
10-2-15 HY: ChaLEAN Extreme-Fat-Burn Challenge + I've Got Abs + Splits + TCF.
A tough cardio routine, a lot tougher than I thought. But I was really up for it. The moves were the typical Chalene moves but with some added intensity to them. I wasn't able to go all the way through the routine without a break, but I got close. It is definitely a step up from "Burn it Off" but both are intense. I got a great burn and torched a good many calories.
I was feeling good, and I had to skip my ab work yesterday so I had to go for it today. Since this routine is on the same disk, I went with it. I was hoping to get though it non-stop, but nope, I had to stop and stretch out my cramping abs. It really is a grueling and awesome workout.
I had a good run at the splits and went really low. I also had a great Flow with really smooth movement. Balance was on and my stances were solid. Still need to consciously control the stances, but it is getting more natural.
Very happy for the weekend. In the end, I torched a good 700+kcals.
A tough cardio routine, a lot tougher than I thought. But I was really up for it. The moves were the typical Chalene moves but with some added intensity to them. I wasn't able to go all the way through the routine without a break, but I got close. It is definitely a step up from "Burn it Off" but both are intense. I got a great burn and torched a good many calories.
I was feeling good, and I had to skip my ab work yesterday so I had to go for it today. Since this routine is on the same disk, I went with it. I was hoping to get though it non-stop, but nope, I had to stop and stretch out my cramping abs. It really is a grueling and awesome workout.
I had a good run at the splits and went really low. I also had a great Flow with really smooth movement. Balance was on and my stances were solid. Still need to consciously control the stances, but it is getting more natural.
Very happy for the weekend. In the end, I torched a good 700+kcals.
10-1-15 HY: ChaLEAN Extreme-Burn Circuit 1 + Splits + TCF.
10-1-15 HY: ChaLEAN Extreme-Burn Circuit 1 + Splits + TCF.
Got back to old school weight training with Chalene. Felt really good. Also, I got back to adding pull ups every three moves, but I only did 8 reps today to ease back into it. Got a great burn and pump. I upped my weights from the last time by 2.5kgs. But I kept my weight for the bench chest flies at 17kgs and the weighted squats with hip lift at 22kgs. I was feeling good so I felt the need to push myself today. Shoulders and chest were on fire! I'm sure I'm going to feel it tomorrow.
Got back to old school weight training with Chalene. Felt really good. Also, I got back to adding pull ups every three moves, but I only did 8 reps today to ease back into it. Got a great burn and pump. I upped my weights from the last time by 2.5kgs. But I kept my weight for the bench chest flies at 17kgs and the weighted squats with hip lift at 22kgs. I was feeling good so I felt the need to push myself today. Shoulders and chest were on fire! I'm sure I'm going to feel it tomorrow.
This is the first time for me to do a morning workout since July, plus,
this is the earliest I've worked out in a long time. At the beginning
of the year, my morning workouts started around 9-9:30am. Today, I
started at 6:50am. And I was still in a time crunch despite the fact
early start. But I was able to start that the early because I've been
going through bed very early. Since getting back from the US, I've been
going to bed around 9pm. At first it was because of jet lag, but later,
it was because I wanted to continue getting 8+ hours of sleep. I had a
new years resolution to sleep more, but until now, I haven't been able
to, or I should say, I haven't done it. But, for the past 12 days, I
have gotten a lot of sleep so I'm happy. I also am planning to keep it
going for as long as possible. Since my school has started, there are
day that I come home past 10pm so I can't sleep that early on those
nights, but as often as I can, I will.
I ended up doing my Splits and Flow late, after work again. But I rocked it! Got to my mark right away and pushed it low.
In the end, I torched over 700kcals with just Burn Circuit 1.
I ended up doing my Splits and Flow late, after work again. But I rocked it! Got to my mark right away and pushed it low.
In the end, I torched over 700kcals with just Burn Circuit 1.
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