1-7-16 HY: BB- Bulk: Arms + 0-6 Abs- P2: L7-6 + Splits + TCF.

1-7-16 HY: BB- Bulk: Arms + 0-6 Abs- P2: L7-6 + Splits + TCF.

Busiest day of the week for me and a bit tired, but working out always gives me energy so I was looking forward to today's session.

ARMS!!! Third time mean up the weights. But this time I went higher than usual. In some cases it paid off, in others I had to back off. Here they are:

Progressive Set: Standing Curl (6.25/7.5/10/10/7.5/6.25kgs). I went up 2.5kgs all the way around. If this was later in the workout, I wouldn't have lasted. But this was probably the perfect weight for me, just about to fail coming to the last rep.

Single Set: Tricep Extension (14.5/17/22/19.5kgs). Went up 2.5kgs here, too. The 22's were very tough. I could feel the outer part of the triceps really working with my elbows in.

Force Set: Wide EZ Bar Curl (13.25kgs). Went up only 1.25kgs on this one, because my arms were feeling like rubber and MAJORLY Pumped and Burned out partly. This was my limit. Doing this many reps and sets at this weight brought me to the edge of failure again.

Single Set: Skull Crusher (7.5/10/13.25/12kgs). The Drop Set was tough. I had to lose form a bit to get the weights up. Elbows had to flare out some, and they weren't as close together as the previous extension move.

Progressive Set: Hammer Curl (6.25/8.25/11.25/10/8.25/6.25kgs). The first two sets were fine, but once I hit the heavy weight, my bicep was so burned out and the weight was just too heavy, I had to resort to swinging the weight up with a jerk from my body to get the weight started up. So, on the way down, I lowered the heavy weight by 1.25kgs. With the rest and stretch, I was able to keep for for the first 6, the swung on the last two. It was TOUGH on the last two sets. Needed a couple mid-set breaks. The Left arm felt stronger, but still a lot weaker than the right. On the first heavy weight, I had to swing up on all reps. Then coming down. I had to swing up on about 5 reps. The lighter sets were a little better, but definitely weaker.

Progressive Set: Tricep Kickback (6.25/8.25/10/11.25/8.25/6.25kgs). As you can see, I used the same weights, and I did much better. Going up was good, so coming down, I went back to the 11.25kgs on the heavy weight, and I was able to get it down with not much break. But there was a major Pump and Burn!

Single Set: Weighted Crunch (6.25kgs). I went up a bit, and boy did I feel it. I was on the verge of cramping in the ab section. It was really tough. Upon finished the 30th rep, I was in real pain accompanied by major moaning. That little extra weight made a huge difference. I was so pumped by the end of the routine, my upper arms were stretching my shirt taut. Felt Good!

Moved right into Abs and since I actually had the time today, I did two levels, started with 7, then added 6. I must say, L6 is much more difficult than L7. But with my legs and glutes screaming after yesterday, anything on one leg would be difficult. But I felt like I really nailed the abs today. I will say that I am a little irritated that the trainer doesn't watch the time better and it seems like he doesn't care. I mean, on the first move, the one armed plank, it is supposed to be 20sec./20sec. But since he doesn't watch the time, it ends up being 27sec./13sec. That type of imbalance just irritates me to no end. That is one thing that pushed me away from TAE BO. I loved Billy, but he is so imbalanced. Like one side he does like 20 reps, then we switch and he does only 12 reps because of his clock. That type of thing happened regularly. I can remember it happening only once with ChaLEAN Extreme in Ab Burner, the very last move, 8 reps on the first side, then 6 or less on the other side. I end up not following her count and just doing 8/8 at my pace. Anyone notice that?

In the Splits, there was a moment near the end that I really felt like I broke through a plateau. I suddenly felt like I was getting lower. But when I came back around on the final cycle, I had lost that feeling. Hope I get it more regularly and can push harder. Flow was good and done a several different speeds AND at different angles to try and test my directional orientation. So far, I'm still smooth and clean.

In the end, I torched a solid 630+kcals. PUMP AND BURN!!!

1-6-16 HY: Body Beast- Bulk: Legs + 0-6 Abs- P2: Level 7 + Splits + TCF.

1-6-16 HY: Body Beast- Bulk: Legs + 0-6 Abs- P2: Level 7 + Splits + TCF.

Today's workout was under an extreme time crunch because it is my daughter's birthday and the family celebration dinner started in the evening. I got home a little later than usual because of traffic due to inclement weather so I was under the gun. I changed as soon as I got all my bags and what not squared away.

This is the third time through this routine so it is weight-up time. But the previous times were difficult enough so I decided to up the weights the minimum possible. only +1.25kgs. per dumbbell. Although I held to that number, on several of the moves, I went up between 2-2.5kgs. Here are the weights.

Single Set: Front to Back Lunge (6.25/7.5/8.75kgs). This move is probably the most taxing move for me. Not only is it a strength move, but it gives me a huge cardio reaction as well. By the end of it, I was gasping and doubling over for air... in a good way.

Progressive Set: Squat (19.5/22/25/25/22/19.5kgs) This is the limit of my dumbbells. I can't go heavier than 25kgs. The clips wouldn't stay on the bar. So I'm looking into getting one more set. When I use the machine as school, I can squat with the whole stack. So 8 reps at 50kgs isn't very tough, but I can make it tough by slowing down. Making 50 feel like 100. OUCH!!

Force Set: Full to 1/2 Sumo Squat (22kgs). I was feeling it by the 4th set and really feeling it on the 5th. These Force Sets are incredible!

Progressive Set: Split Squat w/ EZ Bar (14.5/17/19.5/19.5/17/14.5kgs). This move for me ends up being a weighted Lunge since I don't have an EZ Bar, but I'm planning to get one soon, within the next few months along with another set of dumbbells. Going up was fine, but the 19.5kgs threw me off balance a bit, but I pulled it back. My quads and glutes were screaming by the end of this one. But I nailed it and wasn't yet that close to failure. I had to pick up my pace to keep up with Segi. Also, two Progressive Sets sandwiching a Force Set... BRUTAL!!!

Super Set: Stiff Leg Dead Lift (8.75/10/14.5/12kgs), Alt. Side Squat (8.75/10/12kgs). Yesterday during tennis, I forgot to mention this, but my back felt really tight and there was a lot of discomfort that I had to play through. So I was a bit worried about this move in particular because of my weak back. My limit is usually 12kgs, so 14.5kgs is really REALLY pushing it for me. But my back felt really good today. Maybe the routine warmed me up really well so I was ready for it. But the heavy weight felt good. Luckily it's only 8 reps. Again, I went up in weight for the Squat move because it would have taking too long to switch the dumbbells back to the lower weight every time. I can't believe how well this move (holding the db's between my legs) really works the inner thighs. I was dying! and Loving it!

Super Set: Calf Raise (11.25kgs), BEAST Abs x2. I had trouble the last time with only 10kgs, so I was a little nervous about going up. But actually I did better today than last time. I blasted out 40reps then failed. After a little shake out, I finished the last 10reps. That happened on both sides, but on the left leg, I seemed to have a little left and almost cramped at the same time. Odd. Spelling B-E-A-S-T forwards and backwards seems a little unbalanced. I think the letters should be drawn as a mirror image the second time around to balance the movements of the abs which would work them more evenly. Just a thought. As I write this entry, I can feel the soreness coming on. I'm going to feel it tomorrow.

I went right into abs. And due to the time crunch, I went to level 7. I was planning to stick with levels 6-5 this whole week, but since I've been doing those levels with relative stability, I decided to push on to the next level. The two moves were 20 sec. X2 One-Arm Low Plank, 20 second rest, 40 second Alternating Leg Raises with arms straight to the sides X4. I actually, to my surprise, really nailed this workout. If I had the time, I would have done 6 as well, but that will have to wait till tomorrow.

I had to shorten my splits a bit, but I got the Flow in.

In the end, I torched a good 770kcals! Much higher burn for legs.

1-5-16 HY: Tennis + Splits + TCF.

1-5-16 HY: Tennis + Splits + TCF.

After a two week break, today was TENNIS DAY!!! It started off pretty rough. Taking a 2 week break really throws back the skills. But after about 20 minutes, my playing partner and I started to get the groove back and we had some pretty bangin' awesome rallies. I got warmed up a bit faster because I jumped out to a quick 6-0 first set. But once he got warmed up, we were pretty even. I only got to 4-0 before our time ran out. I use a different type of scoring that I all Net Ball Scoring. Basically, we each have three balls and we rally until all the balls are either in the net or not in our hands to play. Whoever has less balls to pick up on their side of the net gets one game. If all six balls are on the other side of the net, you get two games. If there are 3 balls on each side, no game is awarded. So even if I hit more winning shots, I have to hit balls so my opponent nets the balls. It is sort of like no add scoring that is used in Team Tennis. But a few factors also had some influence: 1. it was pretty cold in the gym. We play in my universities gymnasium. The surface is a slick wooden floor so the balls are really fast and skip. A lot of fun. 2. My right shoulder and outer pectoral was pretty sore. 3. Since it was cold, the balls were a lot harder and felt heavier. But it was great to get back into the game.

At the end of the tennis, I torched a huge 925kcals.

I did the Splits and Flow when I got home. I did some extra stretches to open up my hips. I'm still having trouble with my front hip flexors. If anyone has a good stretch to loosen that front hip flexor, please, let me know.

1-4-16 HY: Body Beast- Bulk: Chest + 0-6 Abs- P2: L6&5 + Splits + TCF.

1-4-16 HY: Body Beast- Bulk: Chest + 0-6 Abs- P2: L6&5 + Splits + TCF.

Last day of vacation so I was able to get a good workout in. From tomorrow, things will most likely change because of work taking a big chunk of time away from me. HOW RUDE!!! LOL!

Today starts week 3 of Block 3, the BULK BLOCK! I decided to up my weights just a bit from the first two rounds. Here are the weights:

Super Set: Incline Fly (8.75/10/11.25kgs) & Incline Press (13.25/15.75/22/20.75kgs). Went up 1.25kgs on all the sets except the second move's Drop Set. For the Drop Set, I went up about 2.5kgs. Being the first set, I was fresh and felt I could go even heavier, but I didn't want to burn myself out so quickly. Still felt good, and very pumped already.

Force Set: Chest Press w/ Rotation (18.25kgs). The first 3 sets were fine, but the forth started to give me pause, and the fifth, I almost hit failure by the 3rd rep. It was for the last 2 reps that I had to flare my elbows a bit to get the weights up. WHATEVER IT TAKES!!! But I doubt Segi meant to use bad form.

Progressive Set: Incline Press (14.5/17/19.5/19.5/17/14.5kgs). This was killer! Going up was fine, and the heavy weight coming down was fine with only 8 reps. The last two sets, I was feeling it. I was still trying to focus on my chest and activate my pecs, but finding the just-right-arm-angle in order to activate my pecs is proving more difficult than hoped for. But I got a great burn and pump, especially from the last two sets.

Combo Set: Close-Grip Press to Fly (8.75/10/12/14.5kgs). This is the move that scared me. But I was determined to go up in my weight. I went up 1.25-2kgs. Usually, by this time in the workout, I am burned out, but today, I felt like I got my second wind early, and even with the higher weights, I got through without any break, but I got a HUGE BURN. I feel I was also able to stay in control a little better and focus on the chest a little more. But at the end, I had to really breathe it out. Again, huge pump!

Multi Set: Decline Push-Up (15/12/8reps), Cobra to Airplane (12reps), Russian Twist (30reps). That second wind blew me past this set, and I was able to crush it. But I have trouble hitting my chest with push-ups. I try different hand placement, but it is really hard for me to feel the chest activate.

Additional Set: Band Uppercuts (15/12/8reps w/ Red Band). I moved up from the Brown band to the Red. The extra tension was just enough for me to really activate my chest muscles. I do this extra move just for the extra activation of the chest muscles. Today, I was able to feel it more on the right than on the left. Hopefully I'll be able to balance that out as time goes on. My left is so under privileged. But today's workout was a pumping burning good time.

Moved right to Abs. I did level 6 and 5 again, and I think doing that three days in a row has really given my core the stability it needed. The planks were a lot more stable, and despite the intense burn, I was able to take it a lot better without all the extra groaning and moaning in pain. Very happy about that progress. I remember screaming in pain on the fourth round of level 5 with just a regular low plank on the Swiss Ball. Now, even after round 6, I'm solid as a rock. I think I'm ready to move on, but I'll keep it a weekly thing, and move on to level 7 on Sunday.

Splits went really well, I pushed hard and got low. Did a lot of Flows today as well at different speeds. No problem. Smooth and clean.

In the end, I torched 730+kcals. A little more than expected from an upper body heavy workout.

1-3-16 HY: Body Beast- Bulk: Shoulders + 0-6 Abs- P2: Level 6 & 5 + Splits + TCF.

1-3-16 HY: Body Beast- Bulk: Shoulders + 0-6 Abs- P2: Level 6 & 5 + Splits + TCF.

Today's Body Beast finishes out the second week of Block 2. I kept the weights the same for all the moves except the second Super Set's second move, Plate Twist-Twist. I used 5kgs all three sets last time, but this time, only the first set was 5kgs and I felt it was too light, so I went up to 7.5kgs for the last two sets, and that was more than enough. The final set was really tough just keeping the plate up during the Twist-Twist. I was able to up my reps for the very last move, Plank Twist-Twist. Same for the first set, but went up from 29 reps to 33 reps for the final set. I was using really light weights on the straight arm stuff to keep form and really hit my shoulders. The second move in the first Super Set just about burned me out for the rest of the workout. Arnold Press (12/13.25/15.75/14.5kgs). The second set was just about my limit for that amount of reps. The Drop Set was extremely tough, I had to really push and use a little bit of a back arch to get the dumbbells up. Also, a slight mid-set break was needed, but not that long. When I am fresh, I usually did 17-19.5kgs, but here, the lighter weights are more than enough. Right from the first set, I was feeling the huge pump and with the progressive sets, the BURN came. Great Workout!

I decided to go with levels 6 and 5 again. Yesterday, I was shaking and groaning a little too much for my liking. I want to be a little more in control of my faculties before I move up. Today, I was able to really nail all the moves. However, in the later set, actually the 3rd set, I almost lost my balance on the one-legged Swiss Ball Plank. So not yet there. I have to be in total control all the time. However, I was able to get through all the moves with minimal groaning and maximum intensity. I really feel the progressions working well in making my core stronger.

Splits and Flow were on point.

In the end, I torched a solid 685kcals. Good workout all around today.

1-2-16 HY: Body Beast- Bulk: Back + 0-6 Abs- Phase 2: Level 6 & 5 + Splits + TCF.

1-2-16 HY: Body Beast- Bulk: Back + 0-6 Abs- Phase 2: Level 6 & 5 + Splits + TCF.

Today is my regular off day, but since I missed my regular workout on Friday, I'm going full throttle today.

This is my second time through this routine but I kept the weights the same for all the moves. Some felt easy, while others felt tougher that last time. Super Set- Pull Over (10/12.5/17/14.5kgs) I could have gone heavier, but I still need work on focusing on the target muscles, especially when it comes to the Back. Today, I felt like I was activating my lats a lot more effectively. I could feel the pull when raising the weight up. Pull Up- (10x3). This move, triple 10 rep, is also in the Build Block, but this is the first time that I was able to do 10 straight reps in the third set. I almost didn't, but I just barely got my chin over the bar. WHEW!!!

Progressive Set: Reverse Grip Row (10/12/14.5/14.5/12/10kgs) This is the move that felt tougher. Going up was fine, but coming down, I felt my form starting to degrade and I was forced to use tertiary, or should I say secondary muscles to get the dumbbells up. I was also feeling the jerk and swing on the last few reps of the low weight in the final set of 15 reps.

Force Set: One-Arm Row (12kgs). Still a low weight, and the final two sets weren't as tough as the first time, so I think I'll go up a bit the next time around.

Single Set: Dead Lift (10/12/19.5/17kgs). I should be able to go heavier, but to protect my back, I didn't. It still feels a little gimpy with the heavier weight when I'm bend over.

Super Set: Reverse Fly (3/4kgs) Yes, I know this is really light, but I was really able to feel my back muscles activating. Also, I wanted to get a full range of motion, so I kept the weights low. Plank Rotation (10 reps @ 4kgs/ 12 reps @ 5kgs). This move also, I could go heavier, but to keep form, I kept it light. But next time, I'll up the weight a bit more. Got a good pump in my back, and felt more muscles activating this time. But I feel like I'm still not hitting my back directly yet. So I think I will keep the weights low until I can feel that activation happening, and I can control the activation better.

I went right into Abs, and I was feeling a little intimidated by Level 6. It took a whole week for me to get through to a comfortable place with Level 5, even doing ONLY L5 for the first 2 runs. The two moves in Level 6 were the two 20 second, alternating Single-Leg Plank on a Swiss Ball (40 second total), 20 second rest, the 40 seconds of Leg raises. Doesn't sound like much, but I was burning. I was able to get through all four sets. The last set, I was a lot more stable than the second set in which I was shaking like crazy on the ball. By the end of the fourth set, I was actually feeling pretty good. And I was actually planning to do only Level 6, I decided to go back and do Level 5 (40 second Plank on a Swiss Ball, and Alternating Leg raises.) I felt so much better with both moves. So I was very happy with my progress.

Moved right into the Splits and Flow.

In the end, I torched a solid 620+kcals. Not bad for a day when Upper Body was the main course. But I wonder how 7 days straight will be.

1-1-16 HY: TCF.

1-1-16 HY: TCF.

Today was a lot busier than I thought it was going to be. We left the house in the morning and didn't return for more than an hour before we left again and didn't return until just before sunset. So I only had time for the Flow. But the Flow was very smooth and clean.

Happy New Year, Everyone! Can't wait to see all the transformations coming in 2016!