1-15-16 HY: BB-Bulk: Arms + 06abs- P2: L8 + Splits + TCF.

1-15-16 HY: BB-Bulk: Arms + 06abs- P2: L8 + Splits + TCF.

Had a half-day at work today for SATish test site prep. Don't get me started... But very happy to get home way early. I was able to start my workout by 1:30pm and finish in 2 hours!

Arms today were tough. Kept the weight from a week ago and they felt a little better. Almost every move that was extra tough last time I felt I took a step, a small step forward. The only move that I took a little step back was the Force Set. I was supposed to hold the weights through the five sets, but I had to put them down for a moment after the fourth set. But I picked them up right away because Segi was yelling at me. I felt my left arm on the Hammer Curl Progressive Set was getting stronger. I still had to use a little body English to get the weights up, but range of motion was full. I was happy about that. But there is still a great divide. The gap is a lot closer on my triceps.

I moved right into Abs and since I had a lot of time, I was really thinking to two levels. But for some reason, my pace on the Swiss Ball Roll Outs was a bit faster during the 40 seconds. I usually do between 14-16 reps, but today I was 18+. But I didn't feel as though I was going faster. Range of motion was the same as well. But the moan and groan was back, and again, on the fourth set, I felt sagging and I couldn't un-sag. Plus, with more reps came more burn. I would really be sacrificing form if I did an extra level so I stuck with only Level 8.

Splits were good. I was able to Push low and hard. Now, before my last straddle splits, I shake out my glutes and legs so as to prevent cramping, and I hold the pose for a whole minute. Got really low today, actually putting a little pressure on my push-up stand instead of just touching it. The Flow was good, clean and smooth.

BONE HEAD MOVE today!!!! I was so excited about having a lot of time, I went to my workout a bit to quickly. In doing so, I put on my HRM, but failed to put on the chest transmitter. So, 85 minutes into my workout, I look down to see my calorie count and I'M DEAD! My heart rate was at ZERO! It took me a moment before I realized what I had done so I quickly went and got the transmitter and put it on. So my calorie count on the HRM ended up being only 155kcal. Being measured for only 35 minutes. But looking back, it was probably just under 700kcals. Very not happy, but at least I still got my time down.

Happy to start/end the weekend with a good workout.

1-14-16 HY: P90X3- Cold Start + 0-6 Abs- P2: L8 + Splits + TCF + BB- Bulk: Legs.

1-14-16 HY: P90X3- Cold Start + 0-6 Abs- P2: L8 + Splits + TCF + BB- Bulk: Legs.

Today was a really weird day. I knew it was going to be busy so I planned to break up my workout into two parts. I was hoping to do Bulk: Legs in the morning originally, but my legs were sore in the morning so I decided to switch and do the peripheral programs in the morning and then do the BB in the evening. I did not want to start off cold so I started off with Cold Start. I still say that THAT little routine is one of the best warm up routines I have in my collection. Today, it was perfect! Got the motor started and warmed up.

Abs were still really tough, but I got through it. No big groaning or moaning today, no big or little breaks, but I still had a little sag during the fourth set. So I'll stay with L8 for another week, and hopefully I'll still have something in the tank to add L7 to the mix. But I still got an incredible pump of the core and major burn.

Legs and hip flexors were still sore today, so I was hoping the stretch would help with that. It did a little, but I started to cramp a bit so I had to come out of the move, reset, then start again. But I hit my mark a lot quicker than usual.

Just went at a casual pace today with the Flow. Clean and smooth, just the way I like it.

On the way home, there was a grinding sound that started to come from my car. I thought I pushed something out the back of my glove compartment into the engine room and it was rubbing against a gear. So, I dropped by the garage and had it checked out. I lost about 30 minutes by the time I got home and had absolutely no time to relax. Once through the door, I changed and got to it. In order to keep up with Segi's pace, I had to cut the break time and switch plates as quickly as possible. My heart rate was racing. I used exactly the same weights as before, but I felt really good today. I was able to keep my balance a lot better as well, on the first move, "Front to Back Lunge". On the final move, spelling out "B-E-A-S-T" backwards, I actually did it mirror image backwards. I felt that approach would be more balanced with regards to movements.

In the end, I burned 370+kcals during my morning session, and torched 800+kcals in the evening session. So I was very happy to Torch over 1100kcals today.

1-13-16 HY: P90X2- X2 Recovery & Mobility + 06 Abs-P2: L8 + Splits + TCF.

1-13-16 HY: P90X2- X2 Recovery & Mobility + 06 Abs-P2: L8 + Splits + TCF.
After doing almost 3 weeks of scheduled rigorous training, I thought it was time for my mid-week recovery day to make it's return. Since vacation I've been doing Body Beast straight so now that I'm back to my regular full schedule, I am putting everything back into motion.
So many hot spots today. Wish I had more time to roll out, but stuck with the routine. But I shaken back into the realization that I need to roll out more. The stretches, balance moves, and mobility moves were comfortable. But if I really want to see results, I have to roll out more regularly. Time to rework the schedule and regular routine. But today felt really good.

I had some time, so I also did abs. Just one level planned all the way this time, and that was enough. Even if I had the time, I probably wouldn't have done an extra level. Those roll outs are just so tough, and my core was stressed so much. Again, got a great burn and I was feeling it long afterwards.
Did my splits and Flow after work. I got them done and felt really good. But no HRM. So, in the end, I burned a light 260+kcals. Pretty much what I expected. But very necessary day. No regrets!

1-12-16 HY: TCF + Tennis + Splits.

1-12-16 HY: TCF + Tennis + Splits.
"Whoa!" You might say when you see today's menu. Very different from the regular tennis days. Today, my playing partner was late so after stretching out and setting up the net, I did a series of about 20 sets (left and right) of Flows. Felt really good to have unlimited space to do a full stances and full steps. I would have liked to take off my shoes and get the full effect of the contact with the ground, but the floor was freezing. So,... shoes stayed on, and I pivoted my way through the Flows, no sliding. Only one hiccup which forced me to start over, but that was it. Clean and smooth.

Once my playing partner arrived, we started right off. As usual, I started off fast and took the first game with no problem, but that was it. It was a struggle from then on. Trading winners and good shots. Some of our rallies were real slug-fests. I ended up taking the first set 6-2. I went up 4-0 in the second set, then everything fell apart. I promptly lost the next three games. I just couldn't get the balls to roll my way. To make a long story short, I finally won the last two games to take the second set 6-3. But as always, the score does not tell the whole story. It really was a battle today. And kickin' FUN!!!
I had to do my splits after getting home. I was tight so it took a little longer to get down, but I pushed it hard today. My knees were hurting from the tennis so that was a little cause for concern, but the pressure angles were not directly on the tender areas so I was fine. I can't let the pain scare me away so I have to keep on breathing past the pain. Hamys are tingling right now.
At the end of the Flow and Tennis, I torched a huge 1082kcals.

1-11-16 HY: BB-Bulk: Chest + 06Abs-P2: L8 + Splits + TCF.

1-11-16 HY: BB-Bulk: Chest + 06Abs-P2: L8 + Splits + TCF.
Today was similar to yesterday in feel, but I was a little more active today in that I actually got some work done and I actually left the house for a bit with my daughter. I was relishing the fact that today is a national holiday!
Started my workout a little earlier today. Today begins week 4 or the Bulk Block. I upped my weights last time so I stuck with that weight. Even though I am a little more confident with the chest routine than I am with other routines, the challenge for me is to actually activate my chest muscles. When doing chest work, I can get heavy weights up, but I tend to use other muscles to help get the weights up and the chest is a little left behind not getting worked as much as it could or should. So activating the chest is always a challenge and a focus. Weights were the same as last time so no notation today, but I did do one thing a little different. On the Combo Set (set 4), I did the extra set as usual, but this time I did it like a drop set, the first of the drop set being the higher weight and the second of the drop set being the lower weight. Everything went well, but I was a little concerned about one thing. When putting the weights down, I felt a little tweak in my right shoulder, in the muscle just being my collar bone. It didn't get any worse as the routine progressed, but it was clearly there. Probably some residual strain from the Bulk: Shoulders yesterday. Also, the additional move, the Band Uppercuts, I still used the red bands, but today, I tried to hold the band at the top for an extra second for some isometric work. Really nailed my chest with that move. But here again, I'm clearly seeing the difference between my left and right. I am able to move my right exactly where and how I need to to activate my pec, but it took some time for me to find that sweet spot on my left.
Again today, I wanted to do a double level, but was only able to do level 8. There was definitely some residual soreness from yesterday. Once I started doing the Swiss Ball Roll-Outs, I immediately felt the strain in my abs. But today, I was able to control the sag in my core until the second set. From the third set, I could feel the sag coming on, and I couldn't go straight through the time, I had to take a quick, one breath break. By the fourth set, I had gotten back to the groaning and moaning to get through. No second level today. I may have to stay on level 8 longer than anticipated. But as yesterday, got a great pump and burn. As I write this, several hours after, I can still feel that core burn.
I really pushed the splits today and I got really low. Finally getting back to that point. Rolling my heel and legs to open up the hip flexors and everything in that area. Stretching all the muscles and tendons that are connected to the splits. Then, when I finished and stood up and did a forward fold with my feet shoulder width apart, I was almost able to kiss my shins! I was like, "WHOA!". Felt the pain, but in a good way. I feel really good about the splits.
The Flow was also good, clean and smooth all the way.
In the end, I torched a good 772kcals. Awesome pump and burn today. I actually saw my chest dancing when doing some chores. LOL! YEAH BABY! smile emoticon

1-10-16 HY: BB- Bulk: Shoulders + 0-6 Abs- Level 8 + Splits + TCF.

1-10-16 HY: BB- Bulk: Shoulders + 0-6 Abs- Level 8 + Splits + TCF.

Today was a very lazy day. Had absolutely nothing to do (I actually did, but I was feeling too lazy). So, I watched stuff that I recorded long ago and was just sitting on my HDD. I was just feeling like a blob today for some reason. Around 4pm, I finally got up and did a few chores and that sort of got my motor started so I figured now would be a good time to do my workout. If sat down again I might not get up, so I went for it.

I was feeling a lot more active once I got started and set up my weights, so I jumped right in. This ends Week 3 of the Bulk Block. So this being the third time for this routine, it was up the weight time. But I actually was really apprehensive about raising the weights because I remember the last time I did this routine, I really struggled right from the get go. So, I figured I would just try a small raise of 1.25kgs. Here goes:

Super Set: Lateral Raise (3/4/5kgs). Any straight arm lateral stuff, my shoulders are really weak, so I went up on only 1kg. And the 5's were just about my limit. I may be able to go up one more step, but 5's were really tough. Definitely couldn't have done more than 10 reps. Arnold Press (13.25/14.5/17/15.25kgs). This is the move that really got me last time. I remember having to stand to get the weights going up on the last few reps of both drop set sets. I was just too weak at that time. Today, I went up 1.25kgs on all weights and to my surprise, I nailed it. No standing or using momentum. I did take a quick breath break just before the final rep, but I got it up.

Progressive Set: Upright Row (10/12/14.5/14.5/12/10kgs). This was another move that I had trouble with last time, especially with the heavier end. Lost range of motion and what not, but today, Nailed it again! My early performance was slowly but surely building my confidence. I was able to keep form all the way through the set. I did have to take a id-set break on the last two sets tough, but I got through it.

Super Set: Alt. Front Raise (4/5/6.25kgs). Another straight arm move that I was really nervous about. But again, Nailed it. No breaks. The heavy weight is just about my limit, although I might be able to hack 7.5kgs, but I need more work before I feel ready. Plate Twist-Twist (7.5kgs). I kept the same weight as last time. I totally remember having trouble holding the plates up and so it was again, but I think I did a little better. I also got a little better range of motion on the twists. Definitely my limit on this move. No going up in the near future.

Progressive Set: Reverse Fly (4/5/6.25/6.25/5/4kgs). This was the finisher for me. I mean, this move totally finished me off. I was feeling my shoulder so bad here. My range of motion got noticeably smaller on the heavier weights. I should have followed Segi and dropped the weights because my form was gone, but I kept the weights and reduces range of motion. I just couldn't get the weights up after the 3rd set. But I SOOO felt my back shoulder muscles activating.

Super Set: Superman Stretch (10reps X2), Plank Twist-Twist (35-37 reps). The Superman Stretch is not rigorous at all. I had to really push to feel the stretch. I'm wondering if I should do this move from a regular plank as opposed to on my knees. Might try it, but might not. For the Plank TT, I started right off with a faster pace so I got 10 more reps than last time in the first set, and still got 4 reps more on the second set. Shoulders were feeling extremely pumped, and I felt the burn several times today.

I went up to Level 8 today after just twice at level 7. The one-arm plank was easy so I decided to go up. Level 8 was a whole new creature. Still two moves, but it killed me. The 2 moves were "Swiss Ball Roll-Outs" and "Leg raises with arms straight out to the side." I haven't done a Ball Roll-Out in a very long time. I thought it was going to be easy, but this move by far is the most difficult move in the 0-6 Abs program. My lower back kept breaking and I couldn't keep it straight and strong. It just kept on sagging. It really showed the state of my core. I thought I was doing pretty good, but... not so much. I was originally thinking to do levels 8 and 7 today, but my core was so spent after only 8, I just left it at that. I got a huge pump and burn from that simple routine. And yes, I said pump. My abs felt really hard and very worked. And the burn stayed for a good period of time.

I really pushed it with the splits today. I took a lot of extra time to hit my hamstrings and front hip flexors. Rolling little by little to hit the whole spectrum of the muscles and tendons. I'm really feeling the effects of the stretch. I may have pulled a bit too hard, but not enough to cause major damage. We'll see what happens tomorrow. I also tried more leaning forward for more of a stretch and leaning back for the same opposite stretch. I'm not worrying too much about alignment now, I'm just trying to get down. Once I'm down, I'll push into alignment.

The Flow was clean and smooth. Again did several speeds and for the first time, broke 50 seconds for one round. Really keeping the smooth and clean aspect right there.

In the end, I torched a solid 660kcals. Good way to start my week. But I hope I don't have too many of these "Lazy" days... but it was fun.

1-8-16 HY: BB-Bulk:Back + 0-6Abs-P2:L7/6 + Splits + TCF.

1-8-16 HY: BB-Bulk:Back + 0-6Abs-P2:L7/6 + Splits + TCF.

It has been a while since I did 7 days in a row of hard workouts. It was tough, but rewarding. But I wouldn't want to do it again.

Went up in weight today. I was very happy that I was able to keep pace with Segi today. Here are the weights:

Super Set: Pull-Over (12/14.5/19.5/17kgs). Really focused on getting those back muscles to activate and work. I was able to actually feel the pull in my back and control the weights. Pull-Ups (10repsX3). Second time to do all threes sets straight. Feeling good.

Progressive Set: Reverse Grip Row (12.5/14.5/17/17/14.5/12.5kgs). Felt good going up, but the 17kg set was tough. I lost some range of motion. I wasn't able to get the dumbbells all the way up as high as the lower weights. Also, the heavier weight hit a little more in my shoulders than back.

Force Set: One-Arm Row (14.5kgs). This weight felt heavy from the beginning and I almost switched it out, but somehow, I got through it and it actually got a bit better through the sets. This is a good weight for me right now.

Single Set: Dead Lift ( 12.5/14.5/22/19.5kgs). Good weight series, but my lower back was really feeling it. Keeping the straight back was tough.

Super Set: Reverse Fly (4/5kgs). The 4's were okay, but 5kgs is my limit with good form and full range of motion. Barely got to the final reps. I had to fudge a bit on the last few reps and swung some. Plank Rotation (5kgs-12reps/6.25kgs-12reps). I think I might be able to go up one more plate. I was straining on the last few reps, but still made it through with relative ease. But I was sweating like a pig! At the end of the workout, I actually felt my lats pressing a bit on my arms. I was like, WHOA! That was a first.

Went right to abs, and did the Level 7 to 6 rotation again. It's getting better. Felt more stable and strong. No sagging and no groaning or moaning.

Splits were good. Trying to change up to get a better stretch in my front hip flexors. The Flow was really good. Did the orientation test again today and blew it away. Smooth and clean. No hesitation. Just a minor adjustment to avoid a piece of furniture.

In the end, I torched another solid 703kcals. So looking forward to my off day. Really need it. BUT! I'm considering still doing the splits to keep the push on.