1-22-16 HY: T25- Beta: Dynamic Core + Splits + TCF.

1-22-16 HY: T25- Beta: Dynamic Core + Splits + TCF.

Today was weird. I was feeling a bit off all day, starting from last night. I felt sort of like I was catching something, but wasn't. Like by body was fighting something off. The feeling came and went in waves. Really weird. At the top of the wave, I was considering just skipping today's workout, but in the trough, I thought I would just power through. When I got home after work, I was in a trough, so I changed quickly and got to it. I guess I fired up my immune system, because now, I feel fine. Just a little hungry. This was a good workout for today. Not a killer workout, but just the right amount of intensity to bring me the burn in the core and to make me sweat. I had to stop and rewind a few times to learn the move and then start at the beginning of the move. But my core got it good.

I took a lot of extra time stretching out today for my splits because my legs were sore from Leg Day yesterday. So I had that good pain in my lower body. I did a nice slow Flow as well. Clean and Smooth.

In the end, I burned a good 506kcals. Nice way to end the week.

1-21-16 HY: BB- Bulk: Legs + 0-6 Abs- P2: L8-7 + Splits + TCF.

1-21-16 HY: BB- Bulk: Legs + 0-6 Abs- P2: L8-7 + Splits + TCF.

Ahhh, back to a regular workout today. It was very cold in my room, so I was working out with the heater on. I think that helped me get a good sweat on. Not that the room became really hot, but it maintained a level 17 degrees.

Leg days are always tough, so I was expecting it to be tough today. But what actually happened, I did not expect. I kept the weights at the same level so the switching went quickly. I also didn't take as much break time as Segi did on the first Single Set so I kept up. But I got extremely winded just from the first move, and my right glute started to... not really cramp, but seemed to contract and get in the way of my hip flexor causing an unusual pain for this move. It is the pain that usually happens while I'm doing the splits. The Progressive Set was extremely tough. So much tougher than it was previously. I am able to switch plates very quickly now on my dumbbells so I didn't wait for Segi and team because there aren't supposed to be breaks between the sets going up then down. That killed me. At the end, I just couldn't catch my breath and I was feeling just a touch sick. But I felt a lot better after taking a drink and catching my breath. From that point on, the moves got really difficult and I was getting winded really quickly. My legs were shaking by the 3rd set and they are feeling it now as well. On the second to last Super Set, the Alternating Side Squats were a lot more difficult today. I had that glute crampy thing happening again, but this time, on the opposite side. And, really winded again. The Calf Raises were normal on the right side, got to 40 then finished off he last 10 quickly. But the left side was a little off, I only made it to 30 before cramping out, then struggled to finish the set. Really had to power through today.

Moved right into abs and stuck with Level 8 and 7. Tough, but no sag today, and felt solid.

Splits and Flow were really good. It took me a little longer, because of the day off yesterday, to hit my mark, but I finally got there. It was a good session!

In the end, I torched a big 1019 kcals. A little higher... No, a lot higher than usual. Probably because of my declining fitness level again. I need more cardio for sure. So, it starts tomorrow. Tomorrow, I go with Cardio. That is the plan.

1-20-16 HY: Tennis.

1-20-16 HY: Tennis.

Yes, you see that right. Only tennis today. But it was a great session on so many levels. First, the bad. It was FREEZING in the gym where we play. I am assuming that the construction of the gym makes it act like a refrigerator in the winter and a sauna in the summer. It was so cold, I couldn't feel my left hand for most of the time. Because of that, it took a little longer to get warmed up. But because of a late cancellation of an appointment, I was able to get to the gym early and start warming up early. The way we play, we really push each other hard. There are times when I hit an awesome shot, but he hits an even more awesome shot that I never thought would happen. Then it happens the other way around. Today, our rallies seems to be a lot longer as well. In the past, we would hit right around 6-8 shots, but today, we were up into the teens on several rallies. And that is not just dinking the ball, we were a "SLUG-FEST 2016". It was so awesome!

However, I had a revelation. Today, and last week, I realized something. My endurance level and stamina level had gone down drastically since we played in December. I was extremely winded very early on, and needed to recover more often. I'd usually get right back into it, but so far this year, I've had to slow down the pace of play. I usually wouldn't get that winded until the last 15-20 minutes. I realized what the problem was. It was that since I started Block 2 of Body Beast, I was so into the resistance training that I let the cardio go. Basically, Body Beast is 5 days of resistance training and only one day of cardio. That is according to the schedule. But during the first three weeks, I was going slower on the schedule and adding a couple cardio days and a yoga day so instead of doing 5 resistance days, I was doing only 2 or 3, a yoga day, and then 2 or 3 cardio days. Block two was very focused on specific body parts so I went with the schedule from the beginning of my winter vacation since I couldn't play tennis. I really felt the consequences of that decision today.

So, from today, I am going back to that alternating schedule and adding cardio and yoga to my weekly workout schedule. I hope to get my stamina and endurance up soon, while not sacrificing any strength.

I was planning to do the Splits and Flow when I got home, but for some reason, I was just non-stop little things around the house and with family the whole evening and by the time everything stopped, it was past midnight. So I went without Splits and Flow today. I think I'll trying doing them twice tomorrow, once in the morning and then in the late afternoon with my regular workout.

In the end, I torched 900+kcals! Burned lots of calories. More than usual in that time. Showing my declining fitness level.

1-19-16 HY: BB- Bulk: Chest + 0-6 Abs- P2: L8-7 + Splits + TCF.

1-19-16 HY: BB- Bulk: Chest + 0-6 Abs- P2: L8-7 + Splits + TCF.

Morning workout again. Was planning only half, but ended up doing a full workout. This is also the beginning of the final week (5th) of the Bulk Block. So, instead of going up in weight, I really want to make this week stable and clean.

It was less than 12 hours since I finished Bulk Shoulders the previous evening so I was wondering how this was going to go. My shoulders were a bit sore and tight. I have had trouble activating my chest muscles in moves that are supposed to target the chest so I really wanted to get that activation mastered or at least on the way to being mastered. To make a long story short, today's routine was really a grind. Especially the Progressive sets. They were extremely tough at the heavy end. What am I saying! All the heavy weights were tough today. I had to take mid-set breaks on the ending set of the Progressive set. By the end of that set, the light weights are killers. I still added the extra set at the end of the Combo Set to treat it like a Drop Set. AND the Band Upper Cuts went up to the Green bands. That is still the only move where I can really activate the chest. Today was a major burn day. Really hit the spots.

I went right into abs and had the plan to do both Level 8 and 7. No wimping out today. Did them the same way as yesterday and got a super burn. Really activating those core muscles. No sag in the core today! Solid all the way through.

The Splits were really good because I was warm and still rode the stretch from last night so I was able to really push. I've been afraid of doing the splits twice a day, but I might do it as often as possible for that extra push.

I used to like doing the Flow really fast to get my time under a minute, but recently, I've really liked doing the slow Flow. Trying to gauge my movements to be really smooth and steady. Not fast in some places and slow in others. I think it's getting better, but there are still places that I naturally speed up. I want to be in total control.

In the end, I torched a solid 865kcals. Very surprising actually for an upper body main routine, but I'll take it!

1-18-16 HY: BB-Bulk: Shoulders + 0-6 Abs- P2: L8 & 7 + Splits + TCF.

1-18-16 HY: BB-Bulk: Shoulders + 0-6 Abs- P2: L8 & 7 + Splits + TCF.

As expected, I got home late on Sunday and was totally drained of any energy and motivation. I just wanted to do nothing and just vege out, so I did. I sort of patted myself on the back for doing my workout on Saturday night so I could take Sunday off.

Today, ends Week 4 or the Bulk Block so I wanted to really nail this routine today. I kept the weights at the same level so everything was fine there. But I felt like I lost some strength since the last time because I really struggled with the heavier weights. Right from the beginning I was really struggling. The first move was fine, but the Arnold Press was UGLY. The Drop Set was set at 17kgs and 15.75kgs. But less than half-way through the 17's, I died and had to stand up and use a kick up to get the weights up for the last 4-5 reps. Then for the 15.75's I had to basically stand up the whole time. Very disappointed in my performance with the Arnold Presses. Shoulders were getting a major burn with the Progressive Sets of Upright Rows. Again, trouble with the last weights. Basically, I was spent on every move and the last set was always burning out my shoulders today. Along with the major burn on the final sets. It was quite a workout. I wish I had felt a little more comfortable, but I guess that's not the point. Two steps forward one step back.

Abs were tough today. Same level 8 and 7, but I changed it up a little in level 7. The Plank move in level 7 is a one arm plank, but instead of just raising one arm, I also added raising the opposite leg. So I was essentially balancing on one arm and leg. Just one arm was too easy and I was getting almost zero burn from that move. I got an awesome burn today.

Moved right into the splits and was able to hit my mark by the second set. So I was happy. The Flows were also very smooth and clean. Good all around.

In the end, I torched a whopping 906kcals! That's the way to start off my week, and way to end the workout week schedule with a bang.

Welcome the newest member of my dumbbell family.  A pair of 4kgs.  They are a bit shy so they are hiding in plain sight. :-)

1-16-16 HY: BB: Bulk- Back + 0-6 abs- P2: L8 & 7 + Splits + TCF.

1-16-16 HY: BB: Bulk- Back + 0-6 abs- P2: L8 & 7 + Splits + TCF.

Yes, I did a full workout today. Here's why. Tomorrow, I have to work a full+ day because of those Japanese national tests and I don't know how late I'll be, but I know I'm going to be late, because after the test we have to clean the test rooms. Yeah, that's right. ANYWAY...

I was actually feeling really good today, so I was raring to go. I kept the weights at the same level so everything was easy. I felt like I was at just about the same level as the last time I did this level. Almost failing with the heavy weight. This was the first time I was able to find the right movement on the dead lift to actually activate my lats. I really hit them hard almost to the point of having them cramp up. Got to be careful about that. I got a great pump and burn with today's workout.

Moved right into abs and again, started with Level 8. I tried to slow down the reps and got down to 16-17 on the 4 sets. Major burn still from that move. I was spent at the end, but I wanted to step it up, so I decided to go ahead and do Level 7. It was EASY! But this is probably one of the easier routines in Phase 2, so I was lucky. But my core was hard for a few hours following the workout.

Splits were good. Got low, and caused myself a lot of pain... the good kind. As for the Flow, I really tried to slow it down and focus on each move and location. It felt really good.

In the end, I torched a solid 800+kcals. If I actually make it home earlier than I am expecting, I'll try and do at least the splits and Flow.