4-13-16 HY: P90X3- Cold Start + T25- Beta: Rip't Circuit + Splits + TCF.
Wednesdays is probably the most problematic day of the week for me this semester. I get home late from work, and I don't really want to do a late workout. So, my only choice is to workout in the morning. Luckily, I have the time in the morning, but recently, It's been really tough to get up in the morning. But from Tuesday night I had been planning for today's workout. I got to bed early and planned to get up early and do my workout. Also, again luckily, since my daughter is now in high school she has to wake up much earlier so she is like a natural alarm clock for me, bumping around in the morning getting ready for school. So, today, I actually got up pretty early, the earliest ever for me to get up for the purpose of working and started my day. In the past, I was worried about not having enough energy to workout on an empty stomach and so I would have a shake-O before my workout. Today, I didn't feel particularly tired or weak or even hungry for that matter, so, I drank my morning water and started my workout right at 7am. Again, that is the earliest EVER for me to start a workout.
My legs were feeling a bit tight so I decided I needed a good warm up before getting into my main routine, so I went to my "Old Faithful", Cold Start. For me, Cold Start is a super warm up in the morning, and it served me very well today, doing for me exactly what I needed it to do. Then I got right into the cardio.
I had forgotten what this routine was like so I just went with it. Thankfully, it started off relatively slow, but it picked up quickly. All the moves were challenging in themselves so I started to get a good sweat on within the first 10 minutes. Right off, let me say that I did do a Straight 25... sort of. On one move near the 3/4 mark, the Low Plank In/Out Tap move, I thought I could do it right off just listening to Shaun T's verbal cues, but I didn't hear "LOW" plank at first, so I was in high plank. Then the timing of the "In & Out" I messed up. I didn't get that the "In" meant "In right and left". So I was all bungled up. So, I stopped, watched one progression, got the corrections I needed, rewound the DVD and started the move from the beginning. Other than that, Straight 25. I was very glad that there were several intense ab moves as well, since I didn't have time to get an ab routine in today's workout. I felt good doing the moves so all was good.
I really wanted to take the time to get my splits and Flow in so I could get a complete workout done so I wouldn't have to do a divided workout. I wanted to be done once I finished. The splits were good. Got to the low mark and pushed to pain, adjusting my hips and angle. The Flow was also smooth and clean.
In the end, I torched a solid 650+kcals. I was kind of proud of myself for getting it that early morning workout. Looks like that is the plan for the next 4 months on Wednesdays.
Thursday, April 14, 2016
Tuesday, April 12, 2016
4-12-16 HY: Supreme 90 Day: Shoulders & Arms + Power 90: Ab Ripper 200 + Splits + TCF.
4-12-16 HY: Supreme 90 Day: Shoulders & Arms + Power 90: Ab Ripper 200 + Splits + TCF.
Meetings went long today at school so I got home late and started my workout late. But I got a full workout in so I am satisfied. More upper body today so we're still going with the Body Beast protocol of light-medium-heavy weights at 15-12-10 reps for rep count moves. There are a couple moves where the rep count is pre-decided called 21's and the Leaning Triceps Ext. where I have to do sets of 10 with three different grips. Killer move. There was nothing extraordinary about today's workout. Just basic weightlifting with a lot of grit. I felt a huge pump and burn on every move. On the heavy set in Body Beast, Segi does 8 reps, but I chose to do 10 and those last two reps are a game changer. Just to get those two extra reps in there is brutal. Just hitting Shoulders, Biceps, and Triceps over and over again, I was really pumped and spent by the end of the routine.
The resistance routine started off with two rounds of a Giant set for abs, and it was really tough, and I had the core burn on all the way through the whole routine. So, instead of going with a big ab routine, I went with a shorter one, but it was VERY TOUGH!!! I wasn't able to get through all the moves in a full set. I needed several breaks. Cramping started coming and the burn was real.
The Splits are getting better and the Flow is clean and smooth! Thank goodness for the FLOW!
In the end, I torched over 1000kcals. Feels good to break a Grand.
Meetings went long today at school so I got home late and started my workout late. But I got a full workout in so I am satisfied. More upper body today so we're still going with the Body Beast protocol of light-medium-heavy weights at 15-12-10 reps for rep count moves. There are a couple moves where the rep count is pre-decided called 21's and the Leaning Triceps Ext. where I have to do sets of 10 with three different grips. Killer move. There was nothing extraordinary about today's workout. Just basic weightlifting with a lot of grit. I felt a huge pump and burn on every move. On the heavy set in Body Beast, Segi does 8 reps, but I chose to do 10 and those last two reps are a game changer. Just to get those two extra reps in there is brutal. Just hitting Shoulders, Biceps, and Triceps over and over again, I was really pumped and spent by the end of the routine.
The resistance routine started off with two rounds of a Giant set for abs, and it was really tough, and I had the core burn on all the way through the whole routine. So, instead of going with a big ab routine, I went with a shorter one, but it was VERY TOUGH!!! I wasn't able to get through all the moves in a full set. I needed several breaks. Cramping started coming and the burn was real.
The Splits are getting better and the Flow is clean and smooth! Thank goodness for the FLOW!
In the end, I torched over 1000kcals. Feels good to break a Grand.
Monday, April 11, 2016
4-11-16 HY: Tennis + Splits + TCF.
4-11-16 HY: Tennis + Splits + TCF.
I thought these days were long gone with my son leaving and all, but tonight, my daughter stepped up and asked, "Daddy, can we play tennis today?" WHOA! OF COURSE!!! I was planning a workout with T25, but this was way more appealing in a totally different level. It wasn't as competitive as it was with my son, and I knew that, but with that knowledge I pushed myself to run for everything. I also had to control the ball back to my daughter so she could hit it. She is just good enough to get me to run if the ball she has to hit is not too hard. I ran and ran after everything, and I was sweating bullets. We got to the courts a little early so we got some extra playing time in. For me, it was a good workout.
When I got home, I went straight into the Splits. I found a certain angle that really hurt my knee so I tried to keep away from that angle. But I got a good lowness today. The Flow was good as ever.
In the end, I torched a solid 910kcals in 2 hours 32 minutes. Rigorous, fun and unexpected workout today!
I thought these days were long gone with my son leaving and all, but tonight, my daughter stepped up and asked, "Daddy, can we play tennis today?" WHOA! OF COURSE!!! I was planning a workout with T25, but this was way more appealing in a totally different level. It wasn't as competitive as it was with my son, and I knew that, but with that knowledge I pushed myself to run for everything. I also had to control the ball back to my daughter so she could hit it. She is just good enough to get me to run if the ball she has to hit is not too hard. I ran and ran after everything, and I was sweating bullets. We got to the courts a little early so we got some extra playing time in. For me, it was a good workout.
When I got home, I went straight into the Splits. I found a certain angle that really hurt my knee so I tried to keep away from that angle. But I got a good lowness today. The Flow was good as ever.
In the end, I torched a solid 910kcals in 2 hours 32 minutes. Rigorous, fun and unexpected workout today!
4-10-16 HY: Supreme 90 Day: Chest & Back + ChaLEAN Extreme: Ab Burner + Splits + TCF.
4-10-16 HY: Supreme 90 Day: Chest & Back + ChaLEAN Extreme: Ab Burner + Splits + TCF.
Today was a somewhat busy day in that I had a lot of stuff to do, but my whole day shifted because of two events: 1. getting up really late, and 2. My son calling. I'm not sure why I woke up so late, but I just did and that threw off my whole day, so to speak. I finished the big project of the day which was to switch my winter clothes and my summer clothes. I made a mistake in preparing to do that because I usually get all my clothes ready so I can bring an armful of summer clothes downstairs, then bring an armful of winter clothes upstairs. But today, I only got my summer clothes ready, then, without thinking, started bringing then down, then did my winter clothes and brought them all up. That basically doubled my trips up and down the stairs. Nice workout. I was thinking I should have worn my pedometer to at least count my steps. Finished right before lunch so I could eat lunch with my girls. Then they wanted to go out so I tagged along. That took a lot longer than expected and we didn't get home until almost 8pm. I was going to be another late workout. Then, just as I was getting ready to start, my son calls from out of the blue. He usually calls my wife. This is the first time I've actually talked to him in over a week. So we talked for over an hour. By the time we finished, it was way past 9pm. I was considering doing my shorter cardio routine, but decided to stick with the program and do resistance, late or not. I was planning to do a morning workout as well, but with such a late workout today, I'll do a late afternoon workout tomorrow. I don't want to bunch up my workouts because that would leave too much time between tomorrow's workout and the next day's. Is that right reasoning, or doesn't it matter?
Keeping it interesting is the name of the game. So, after finished all the P90X resistance routines, I decided to move to another program. And so my next program is a non-Beachbody program, but I like it a lot as well. It is a program called "Supreme 90 Day" with Tom Holland. You can find it on Amazon.com among other places. I got it several years ago at a sporting goods shop for only $9.95. I couldn't pass that price up so I got it. It was definitely worth the low price. The DVD's themselves aren't as well produced at Beachbody's DVD's, but the program is sound. Also, the names sound similar to P90X's but the methodology is very different. Today, was Chest & Back. Basically 5 sets with 3 rounds each of Super Sets. Then a double Combo Set to finish it out. I didn't want to take the time to dig out my last set of worksheets, so I went with the memory of what I can lift on a particular move. The program did not come with it's own worksheets, so I had to make my own. Below is today's record.
It is interesting because the warm up is mainly for the core, but the routine's target is Chest & Back. Not sure of the reasoning there, but I did it. In the photo, you can see the 5 sets of Super Sets. I also made a big change in the way I do this routine. I sort of did it like Body Beast in that I went up in weight every set with weights and went down in reps. For the non-resistance moves like push-ups and Upper Cuts, I maintained a 15-20 rep count on all three sets. Another thing I did differently was on the "Upper Cuts (Chest)" move in set 4. In the past, I used dumbbells, but I couldn't stop from making it a biceps workout, so I changed it to bands. Then in the Wt. column, I put "G-4"" etc. The "G" stands for Green Band, and the "4"" stands for 4 inches, which means I stood with my feet 4" apart. Then the later two moves are wider apart so as to provide more resistance. Tom Holland uses Dumbbells for this move, but I prefer to use bands because I can hit my chest so much better with the bands. For some reason, if I use dumbbells on this move in particular, I end up doing it as a Curl instead, not working my chest at all. But with the bands... BING BING BING!!! Really nails the lower chest. Also, on the second set, I did the two moves, Dumbbell Bench press and Dumbbell Pull-Over, on a ball instead of on the ground like the DVD has their crew do. On the ball, I got a lot more range of motion. The moves in this routine are very basic, but good moves. I'm happy to start this program. I got a huge burn on each set, and especially the final set. Burn City!!!
It was late, so I didn't want to do a long ab routine so I chose ChaLEAN Extreme's Ab Burner. I really tried to push the iso holds and my abs were buring like the dickens! Seriously major awesome burn. Happily unexpected!
The Splits were good, or should I say at least, getting better with animals in the wild. I was able to hit a good low straddle and side splits. The Flow was also on Par.
In the end, I torched a solid 850+kcals. Great way to start off the new week!
Today was a somewhat busy day in that I had a lot of stuff to do, but my whole day shifted because of two events: 1. getting up really late, and 2. My son calling. I'm not sure why I woke up so late, but I just did and that threw off my whole day, so to speak. I finished the big project of the day which was to switch my winter clothes and my summer clothes. I made a mistake in preparing to do that because I usually get all my clothes ready so I can bring an armful of summer clothes downstairs, then bring an armful of winter clothes upstairs. But today, I only got my summer clothes ready, then, without thinking, started bringing then down, then did my winter clothes and brought them all up. That basically doubled my trips up and down the stairs. Nice workout. I was thinking I should have worn my pedometer to at least count my steps. Finished right before lunch so I could eat lunch with my girls. Then they wanted to go out so I tagged along. That took a lot longer than expected and we didn't get home until almost 8pm. I was going to be another late workout. Then, just as I was getting ready to start, my son calls from out of the blue. He usually calls my wife. This is the first time I've actually talked to him in over a week. So we talked for over an hour. By the time we finished, it was way past 9pm. I was considering doing my shorter cardio routine, but decided to stick with the program and do resistance, late or not. I was planning to do a morning workout as well, but with such a late workout today, I'll do a late afternoon workout tomorrow. I don't want to bunch up my workouts because that would leave too much time between tomorrow's workout and the next day's. Is that right reasoning, or doesn't it matter?
Keeping it interesting is the name of the game. So, after finished all the P90X resistance routines, I decided to move to another program. And so my next program is a non-Beachbody program, but I like it a lot as well. It is a program called "Supreme 90 Day" with Tom Holland. You can find it on Amazon.com among other places. I got it several years ago at a sporting goods shop for only $9.95. I couldn't pass that price up so I got it. It was definitely worth the low price. The DVD's themselves aren't as well produced at Beachbody's DVD's, but the program is sound. Also, the names sound similar to P90X's but the methodology is very different. Today, was Chest & Back. Basically 5 sets with 3 rounds each of Super Sets. Then a double Combo Set to finish it out. I didn't want to take the time to dig out my last set of worksheets, so I went with the memory of what I can lift on a particular move. The program did not come with it's own worksheets, so I had to make my own. Below is today's record.
It is interesting because the warm up is mainly for the core, but the routine's target is Chest & Back. Not sure of the reasoning there, but I did it. In the photo, you can see the 5 sets of Super Sets. I also made a big change in the way I do this routine. I sort of did it like Body Beast in that I went up in weight every set with weights and went down in reps. For the non-resistance moves like push-ups and Upper Cuts, I maintained a 15-20 rep count on all three sets. Another thing I did differently was on the "Upper Cuts (Chest)" move in set 4. In the past, I used dumbbells, but I couldn't stop from making it a biceps workout, so I changed it to bands. Then in the Wt. column, I put "G-4"" etc. The "G" stands for Green Band, and the "4"" stands for 4 inches, which means I stood with my feet 4" apart. Then the later two moves are wider apart so as to provide more resistance. Tom Holland uses Dumbbells for this move, but I prefer to use bands because I can hit my chest so much better with the bands. For some reason, if I use dumbbells on this move in particular, I end up doing it as a Curl instead, not working my chest at all. But with the bands... BING BING BING!!! Really nails the lower chest. Also, on the second set, I did the two moves, Dumbbell Bench press and Dumbbell Pull-Over, on a ball instead of on the ground like the DVD has their crew do. On the ball, I got a lot more range of motion. The moves in this routine are very basic, but good moves. I'm happy to start this program. I got a huge burn on each set, and especially the final set. Burn City!!!
It was late, so I didn't want to do a long ab routine so I chose ChaLEAN Extreme's Ab Burner. I really tried to push the iso holds and my abs were buring like the dickens! Seriously major awesome burn. Happily unexpected!
The Splits were good, or should I say at least, getting better with animals in the wild. I was able to hit a good low straddle and side splits. The Flow was also on Par.
In the end, I torched a solid 850+kcals. Great way to start off the new week!
4-09-16 Badminton.
4-09-16 Badminton.
My daughter was bored in the afternoon so she asked me to play badminton with her, so we went out and played for a little over an hour. It would have been longer, but it started to rain. I worked up a good sweat, and had a good time as well. No HRM but I would guess I burned around 300kcals.
My daughter was bored in the afternoon so she asked me to play badminton with her, so we went out and played for a little over an hour. It would have been longer, but it started to rain. I worked up a good sweat, and had a good time as well. No HRM but I would guess I burned around 300kcals.
Friday, April 8, 2016
4-08-16 HY: T25-Beta: Speed 2.0 + Splits + TCF.
4-08-16 HY: T25-Beta: Speed 2.0 + Splits + TCF.
Got home from work late which put me into a huge time crunch. So I burned it through my workout today. Thank goodness for T25 on days like this!
This is one routine that I really like, I love how each level is shorter than the last which really pushes me to just make it to the end of that move, then go on. I got through all three levels of Round 1 in good form, but my lower calves and arches were really feeling it. In round one, it starts off with two high impact moves then the third move is a little less impact so that provides some relief from the pain. Then, high impact (hopping/jumping) moves are mixed with lower impact moves through out. But the toughest thing is the transition between round 1 and round 2. There is no rest, Shaun T just goes right into those Low Cross-Jacks. Halfway through the move, my lower calves and arches gave out and every step was excruciating. So... unfortunately, I had to stop and shake it out for about a minutes, then I started round 2 from the beginning, and it was non-stop from there. I think I caught my second wind. Only a few times did I need to modify with Tania and not for the whole move, just a few reps then it was back to normal. But that one break cost me a Straight 25. So It's back to the beginning to repeat this phase once I'm finished. Happy to go through it again, though.
Moved quickly into Splits and I really pushed it today. And I was able to get really low. The lowest thus far in my splits training. GETTING IT!!! My Flow was also perfection... by my standards, which is the best I know. I can only hope Dr. Cheng would agree.
In the end, I torched a good 620kcals in a 1 hour and 25 minute workout. Welcome OFF DAY!!!
Got home from work late which put me into a huge time crunch. So I burned it through my workout today. Thank goodness for T25 on days like this!
This is one routine that I really like, I love how each level is shorter than the last which really pushes me to just make it to the end of that move, then go on. I got through all three levels of Round 1 in good form, but my lower calves and arches were really feeling it. In round one, it starts off with two high impact moves then the third move is a little less impact so that provides some relief from the pain. Then, high impact (hopping/jumping) moves are mixed with lower impact moves through out. But the toughest thing is the transition between round 1 and round 2. There is no rest, Shaun T just goes right into those Low Cross-Jacks. Halfway through the move, my lower calves and arches gave out and every step was excruciating. So... unfortunately, I had to stop and shake it out for about a minutes, then I started round 2 from the beginning, and it was non-stop from there. I think I caught my second wind. Only a few times did I need to modify with Tania and not for the whole move, just a few reps then it was back to normal. But that one break cost me a Straight 25. So It's back to the beginning to repeat this phase once I'm finished. Happy to go through it again, though.
Moved quickly into Splits and I really pushed it today. And I was able to get really low. The lowest thus far in my splits training. GETTING IT!!! My Flow was also perfection... by my standards, which is the best I know. I can only hope Dr. Cheng would agree.
In the end, I torched a good 620kcals in a 1 hour and 25 minute workout. Welcome OFF DAY!!!
Thursday, April 7, 2016
4-07-16 HY: P90X+ Upper Plus + Power 90- Ab Ripper 250 + Splits + TCF.
4-07-16 HY: P90X+ Upper Plus + Power 90- Ab Ripper 250 + Splits + TCF.
I was really wavering on whether or not I should do Legs & Back today, or Body Beast's Bulk Legs, because I really felt like I needed to do a leg routine. But when I saw the UP's moves, the desire to finish the P90X series resistance routines, so Legs will start of my week on Sunday. Today, it was all about the upper body.
Below, you can see the comparison to the last time I did the routine to today. Not many big differences except on 09,14, 17. Only one big weight increase on 19. Bicep Everything. All the other differences are just an additional one or two reps, and one additional kilogram. But the low weight moves like 18. Shoulder Everything, Oh man, that was so tough to get through. Major shoulder burn. On a few of the pull-up moves, I upped the rep count only one or so. But on basically all the moves that I matched the rep count and weight, I was dying. I tried to will out more reps, but I burned out. Several times, I burned out before the time ended. But only by around 5 seconds or so. The final move, 20. Combat Push-Ups. When I saw the demonstration, it looked easy, and I thought I could really up my rep count. I was dying and sweating like crazy, and in the end, got only one more rep. Even though there was a lot of iso, I got a huge cardio effect. Everything went well, but on one move I felt like a pulled a muscle, but a very unexpected muscle for the move. 07. "L" Chin-Ups, I was hammering them out, trying to stay stable and not swing ,and legs at 90 degrees, when it happened. My lower right pec muscle suddenly felt a bit strained. But not too badly, so I finished the set. But from that point, I was very aware of the discomfort from that move. Now, when I push down, I can feel the muscle straining a little. We'll see how it feels tomorrow, and Saturday. The major part of workout soreness for me, comes mostly two days after the workout. I did well on 13. Warrior Swim. Actually, I did well on the right side, but I had a lot of balance issues on the left side. I wish I could stay balanced. All in all, it was a great workout.
I was going to do Abs/Core Plus, but it was a bit longer than I could do. I accidentally took a nap in the afternoon and because of it, I was in a bit of a time crunch. That routine was 20 minutes long. So, my old Power 90 disk caught my eye, and the idea of doing good ol' Ab Ripper 200 caught my fancy. But I figured that 20 reps were a bit low, so I did an extra 5 reps. No problem, right? WRONG! Started of well, but faded quickly. By the middle of the routine, I needed to take mid-set breaks just to get to 25. It's old, but it can still kick my butt! Again, Major BURN!!!
Splits were good. I love it when I find that sweet spot and am able to really push with only limited pain. But it really takes a lot for me to find that sweet spot. The Flow was really smooth and clean.
In the end, I torched a good 960+kcals in 2.5 hours. Happy to be finished with resistance this week. Only Cardio day left until my off day!
I was really wavering on whether or not I should do Legs & Back today, or Body Beast's Bulk Legs, because I really felt like I needed to do a leg routine. But when I saw the UP's moves, the desire to finish the P90X series resistance routines, so Legs will start of my week on Sunday. Today, it was all about the upper body.
Below, you can see the comparison to the last time I did the routine to today. Not many big differences except on 09,14, 17. Only one big weight increase on 19. Bicep Everything. All the other differences are just an additional one or two reps, and one additional kilogram. But the low weight moves like 18. Shoulder Everything, Oh man, that was so tough to get through. Major shoulder burn. On a few of the pull-up moves, I upped the rep count only one or so. But on basically all the moves that I matched the rep count and weight, I was dying. I tried to will out more reps, but I burned out. Several times, I burned out before the time ended. But only by around 5 seconds or so. The final move, 20. Combat Push-Ups. When I saw the demonstration, it looked easy, and I thought I could really up my rep count. I was dying and sweating like crazy, and in the end, got only one more rep. Even though there was a lot of iso, I got a huge cardio effect. Everything went well, but on one move I felt like a pulled a muscle, but a very unexpected muscle for the move. 07. "L" Chin-Ups, I was hammering them out, trying to stay stable and not swing ,and legs at 90 degrees, when it happened. My lower right pec muscle suddenly felt a bit strained. But not too badly, so I finished the set. But from that point, I was very aware of the discomfort from that move. Now, when I push down, I can feel the muscle straining a little. We'll see how it feels tomorrow, and Saturday. The major part of workout soreness for me, comes mostly two days after the workout. I did well on 13. Warrior Swim. Actually, I did well on the right side, but I had a lot of balance issues on the left side. I wish I could stay balanced. All in all, it was a great workout.
I was going to do Abs/Core Plus, but it was a bit longer than I could do. I accidentally took a nap in the afternoon and because of it, I was in a bit of a time crunch. That routine was 20 minutes long. So, my old Power 90 disk caught my eye, and the idea of doing good ol' Ab Ripper 200 caught my fancy. But I figured that 20 reps were a bit low, so I did an extra 5 reps. No problem, right? WRONG! Started of well, but faded quickly. By the middle of the routine, I needed to take mid-set breaks just to get to 25. It's old, but it can still kick my butt! Again, Major BURN!!!
Splits were good. I love it when I find that sweet spot and am able to really push with only limited pain. But it really takes a lot for me to find that sweet spot. The Flow was really smooth and clean.
In the end, I torched a good 960+kcals in 2.5 hours. Happy to be finished with resistance this week. Only Cardio day left until my off day!
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