4-20-16 HY: P90X3: Cold Start + T25 - Beta: Upper Focus + Splits + TCF + Badminton.
Wednesday means morning workout. This will probably be a staple with my morning workouts, but Cold Start is a must. I start of not being able to touch my toes, but by the end of it, I can touch past my toes. Just AWESOME!!
This was another routine that I had forgotten. I also almost didn't do it because of the long upper body workout I did just a few hours earlier. But I thought that maybe, this might, if I push through, help with some definition in my upper body, so I stuck with the schedule. But I kept the weights down a bit because I wanted to be able to get through all the reps without dying. I did well, and it wasn't that bad. If I wasn't already sore, the weights I used would have been too light. They were a little light, but I almost always got a burn at the end of weighted moves. I really liked the move progressions in this routine as well. They seemed very logical and well planned.
The Splits were tough. Morning Splits always are. But I was able to get to the mark and hold it. The Flow as also on par.
In the end, I torched just over 500kcals.
In the evening, I played badminton with my daughter. A lot shorter than yesterday because she was tired. I didn't wear an HRM, just had fun, and got a little sweaty!
Wednesday, April 20, 2016
Tuesday, April 19, 2016
4-19-16 HY: Badminton + Supreme 90 Day - Back & Bi's + Power 90 - Ab Ripper 200 + Splits + TCF.
4-19-16 HY: Badminton + Supreme 90 Day - Back & Bi's + Power 90 - Ab Ripper 200 + Splits + TCF.
LONG workout today. I got home a little late from work so I wanted to get started right away so I wouldn't go too late, but then my daughter asked, "Daddy, can you play badminton with me?" We were going to play yesterday, but a lonely call from my son sort of nixed those plans so I couldn't say no. But this time, I figured I would just incorporate the badminton into my workout as sort of a warm up. Well, it was more than just a warm up. We ended up playing for an hour and it was intense. We had some really knock down drag out rallies. Smash after smash going for several exchanges. We had a really good time. On top of that, my right forearm was really feeling it. I had my HRM on and that hour burned close to 400kcals alone. My legs were rubber as well. Thank goodness today was upper body.
2nd day soreness has set in, especially on my triceps. Putting my arm out the window was painful because when my right arm is outstretched, it is leaning on the triceps. OUCH!!! So today is supposed to balance that out. This had a total of 5 circuits. The first one, as usual, is the core circuit. But different from the other routines, today's core circuit had three rounds instead of the usual two rounds. The remaining 4 circuits consisted of all Giant Sets, two back moves and one biceps move. But the biceps move in the second circuit was an In & Out move, so double the number of reps. That just burned my biceps out right off the bat. Got a huge pump and burn. But to back up a bit, some of the back moves were a bit unorthodox in that they also required a lot of shoulder, particularly in the first two circuits. The other back moves were just rows with different hand positions and angles. There were a lot of double moves throughout the routine. It took a really long time to get through it because I had to raise the weights every set, but that gave me time to take a much needed breather. A lot of sweat and deep breathing for sure.
The mechanics of all the moves was easy, but the rep count and the increasing weights really took me to a different level today. Felt really good. But I have to be careful not to go as long as I did today. Some people won't be happy.
The core circuit at the beginning of the resistance was tough, so, I wanted to just add a little more to book end that first core burn, so I did a round of Ab Ripper 200. Man! Talk about BURN! That little ab routine still kills. Love Tony's shorts! LOL!
The Splits were good. There was one particular round of straddle splits that felt really good and loose. I felt like I could go down really far and hold it. But, by this time it was pretty late so I didn't take that extra time to push lower. But the next time I get that feeling, I'm going for it for sure. The Flow was still the Flow!
In the end, after working out for over three and a half hours, I destroyed 1500+kcals. Huge burn today coupled with a lot of fun! Just how I like it.
LONG workout today. I got home a little late from work so I wanted to get started right away so I wouldn't go too late, but then my daughter asked, "Daddy, can you play badminton with me?" We were going to play yesterday, but a lonely call from my son sort of nixed those plans so I couldn't say no. But this time, I figured I would just incorporate the badminton into my workout as sort of a warm up. Well, it was more than just a warm up. We ended up playing for an hour and it was intense. We had some really knock down drag out rallies. Smash after smash going for several exchanges. We had a really good time. On top of that, my right forearm was really feeling it. I had my HRM on and that hour burned close to 400kcals alone. My legs were rubber as well. Thank goodness today was upper body.
2nd day soreness has set in, especially on my triceps. Putting my arm out the window was painful because when my right arm is outstretched, it is leaning on the triceps. OUCH!!! So today is supposed to balance that out. This had a total of 5 circuits. The first one, as usual, is the core circuit. But different from the other routines, today's core circuit had three rounds instead of the usual two rounds. The remaining 4 circuits consisted of all Giant Sets, two back moves and one biceps move. But the biceps move in the second circuit was an In & Out move, so double the number of reps. That just burned my biceps out right off the bat. Got a huge pump and burn. But to back up a bit, some of the back moves were a bit unorthodox in that they also required a lot of shoulder, particularly in the first two circuits. The other back moves were just rows with different hand positions and angles. There were a lot of double moves throughout the routine. It took a really long time to get through it because I had to raise the weights every set, but that gave me time to take a much needed breather. A lot of sweat and deep breathing for sure.
The mechanics of all the moves was easy, but the rep count and the increasing weights really took me to a different level today. Felt really good. But I have to be careful not to go as long as I did today. Some people won't be happy.
The core circuit at the beginning of the resistance was tough, so, I wanted to just add a little more to book end that first core burn, so I did a round of Ab Ripper 200. Man! Talk about BURN! That little ab routine still kills. Love Tony's shorts! LOL!
The Splits were good. There was one particular round of straddle splits that felt really good and loose. I felt like I could go down really far and hold it. But, by this time it was pretty late so I didn't take that extra time to push lower. But the next time I get that feeling, I'm going for it for sure. The Flow was still the Flow!
In the end, after working out for over three and a half hours, I destroyed 1500+kcals. Huge burn today coupled with a lot of fun! Just how I like it.
Monday, April 18, 2016
4-18-16 HY: P90X3- Cold Start + T25- Beta: Dynamic Core + Splits + TCF.
4-18-16 HY: P90X3- Cold Start + T25- Beta: Dynamic Core + Splits + TCF.
Since I had a late workout last night, I was fully intending to do my workout in the late afternoon. But my morning was actually open. I was going to just relax and not really do anything. When I told my wife a little earlier that I was going to have a regular breakfast she was surprised. Then, at about 9:20am, my wife asks me, "What are you going to do this morning?" I look at the clock and the words, "Nothing." just wouldn't come out. Suddenly I said, "I guess I'll go ahead and do my workout." This was more than 2 hours later than the morning workout I did last Wednesday. I hadn't eaten breakfast then, and I decided, despite feeling a little hungry, not to have breakfast today. I went for it.
I was feeling the soreness from the resistance yesterday coming on, but not yet at its worst. But I decided to go ahead and do Cold Start to warm up. PERFECTION!!! Then got into the cardio. It was a good routine. I started breaking a good sweat after about 8 minutes. In this routine, the first half is mostly standing cardio, and the second half is sitting core/abs work. There are a few cardio moves, but it focused on core moves. The V-Sit position is brutal in this routine. Holding it in a static position got me today. Then that move after the butterfly move where you have to go up and over the raised leg; OUCH!!! On the hip flexor as well. It was a good Straight 25.
The Splits were good. I am focusing now, on pushing past the present plateau and going down one more level. Got to get there sooner than December. I also did a lot of good Flows. Felt very fluid this morning. I didn't feel much hunger which surprised me a bit. But I was happy for that.
In the end, I burned a nice 575kcals. Not as big a burn as usual, but it felt good.
Since I had a late workout last night, I was fully intending to do my workout in the late afternoon. But my morning was actually open. I was going to just relax and not really do anything. When I told my wife a little earlier that I was going to have a regular breakfast she was surprised. Then, at about 9:20am, my wife asks me, "What are you going to do this morning?" I look at the clock and the words, "Nothing." just wouldn't come out. Suddenly I said, "I guess I'll go ahead and do my workout." This was more than 2 hours later than the morning workout I did last Wednesday. I hadn't eaten breakfast then, and I decided, despite feeling a little hungry, not to have breakfast today. I went for it.
I was feeling the soreness from the resistance yesterday coming on, but not yet at its worst. But I decided to go ahead and do Cold Start to warm up. PERFECTION!!! Then got into the cardio. It was a good routine. I started breaking a good sweat after about 8 minutes. In this routine, the first half is mostly standing cardio, and the second half is sitting core/abs work. There are a few cardio moves, but it focused on core moves. The V-Sit position is brutal in this routine. Holding it in a static position got me today. Then that move after the butterfly move where you have to go up and over the raised leg; OUCH!!! On the hip flexor as well. It was a good Straight 25.
The Splits were good. I am focusing now, on pushing past the present plateau and going down one more level. Got to get there sooner than December. I also did a lot of good Flows. Felt very fluid this morning. I didn't feel much hunger which surprised me a bit. But I was happy for that.
In the end, I burned a nice 575kcals. Not as big a burn as usual, but it felt good.
4-17-16 HY: Supreme 90 Day- Chest, Shoulders & Tris + RevAbs- Mercy Abs + Splits + TCF.
4-17-16 HY: Supreme 90 Day- Chest, Shoulders & Tris + RevAbs- Mercy Abs + Splits + TCF.
Today was a nice relaxing day. Spent it with my girls shopping for school supplies. I did get a shoes bag for my tennis shoes, but mostly getting stuff for my daughter. Got home late in the afternoon, so I started my workout at the usual time. I was more sore today than I was yesterday. I guess as I age, it takes longer for my body to react to the physical exertion. Oh well. Even though I ended last week with resistance, I am starting with resistance this week, and I guess I'm just going to have to take that double cardio on Wednesday and Thursday. I'll have to work something out for Friday so I can do a full workout in the short time I have. I may have to split my workout. I really don't want to do that, but if that is the only thing I can do, it will be done.
There were a lot of double moves today, and a lot of changing the weights around. I really like applying the Body Beast weight increase rep decrease practice to these workouts. I can really feel that burn a lot more. I really had to focus today on my chest in order to activate it on the chest moves.
The triceps moves were really tough because half the moves were double moves, but I got a huge pump. I really tried to focus on my form, especially with the heavy weights. The chest moves were a bit challenging because I used heavier weights. The weirdest thing happened on the last circuit. The chest move was a Chest Press with Leg Raises. The light weight was a bit tougher than the previous circuit, but I was able to do all the reps with a struggle. I got nervous so for the second set, I only went up 1.25kgs. I started to feel a hint of failure just before I hit the top of each rep, but at the same time, I felt okay. So for the final set, I went up the 2.5kgs and on every rep, I really had to gut it out. Again, just before the top of the rep, I felt like I was going to lose strength and my arms would collapse. It was almost like a small charlie-horse just before hitting the top. But I barely got through the set. Good pump and burn.
I hadn't done abs alone for a while, so I went with Mercy Abs from RevAbs. I was looking for that burn, and I found it. Or should I say, "It found me." Good burn! I was going for range of motion on the moves and form. I got that good tightness in the core, that I was looking for.
Splits and Flow were both on par.
In the end, I torched 1100+kcals. That's is more than usual for me on an upper body routine. But I am happy and satisfied with it.
Today was a nice relaxing day. Spent it with my girls shopping for school supplies. I did get a shoes bag for my tennis shoes, but mostly getting stuff for my daughter. Got home late in the afternoon, so I started my workout at the usual time. I was more sore today than I was yesterday. I guess as I age, it takes longer for my body to react to the physical exertion. Oh well. Even though I ended last week with resistance, I am starting with resistance this week, and I guess I'm just going to have to take that double cardio on Wednesday and Thursday. I'll have to work something out for Friday so I can do a full workout in the short time I have. I may have to split my workout. I really don't want to do that, but if that is the only thing I can do, it will be done.
There were a lot of double moves today, and a lot of changing the weights around. I really like applying the Body Beast weight increase rep decrease practice to these workouts. I can really feel that burn a lot more. I really had to focus today on my chest in order to activate it on the chest moves.
The triceps moves were really tough because half the moves were double moves, but I got a huge pump. I really tried to focus on my form, especially with the heavy weights. The chest moves were a bit challenging because I used heavier weights. The weirdest thing happened on the last circuit. The chest move was a Chest Press with Leg Raises. The light weight was a bit tougher than the previous circuit, but I was able to do all the reps with a struggle. I got nervous so for the second set, I only went up 1.25kgs. I started to feel a hint of failure just before I hit the top of each rep, but at the same time, I felt okay. So for the final set, I went up the 2.5kgs and on every rep, I really had to gut it out. Again, just before the top of the rep, I felt like I was going to lose strength and my arms would collapse. It was almost like a small charlie-horse just before hitting the top. But I barely got through the set. Good pump and burn.
I hadn't done abs alone for a while, so I went with Mercy Abs from RevAbs. I was looking for that burn, and I found it. Or should I say, "It found me." Good burn! I was going for range of motion on the moves and form. I got that good tightness in the core, that I was looking for.
Splits and Flow were both on par.
In the end, I torched 1100+kcals. That's is more than usual for me on an upper body routine. But I am happy and satisfied with it.
Sunday, April 17, 2016
4-16-16 HY: Badminton + Splits + TCF.
4-16-16 HY: Badminton + Splits + TCF.
It was another day and another, "Daddy, can we play badminton?" It was a beautiful day, so we played for about an hour. But there was a strong wind that disrupted our play so we had a lot of lunging for shots and saves. But on the good side, it kept me cool so I didn't sweat. I would have worked up a good amount of sweat had it not been for the wind. Once we went into the house, though, the sweat started coming. Fun times!
Then, later that night, I did my Splits and Flow. Had to get it in so I wouldn't miss 2 days in a row. I wasn't that sore from leg day on Friday. We'll see what tomorrow is like.
It was another day and another, "Daddy, can we play badminton?" It was a beautiful day, so we played for about an hour. But there was a strong wind that disrupted our play so we had a lot of lunging for shots and saves. But on the good side, it kept me cool so I didn't sweat. I would have worked up a good amount of sweat had it not been for the wind. Once we went into the house, though, the sweat started coming. Fun times!
Then, later that night, I did my Splits and Flow. Had to get it in so I wouldn't miss 2 days in a row. I wasn't that sore from leg day on Friday. We'll see what tomorrow is like.
Friday, April 15, 2016
4-15-16 HY: Supreme 90 Day: Legs.
4-15-16 HY: Supreme 90 Day: Legs.
Yes, that is it for today. Only one routine. I got home a bit early, but things came up and got started later than I wanted, so I had time for only Legs. Today will be my off day from Splits and Flow. I will do them tomorrow night. Being flexible is the key! I'm not going to get all bent out of shape for not being able to do a full workout.
Supreme 90 Day: Legs is a tough workout. They move so fast, I can't keep up. Also, I love P90X's Legs and Back, so since Supreme 90 Day's Legs is only legs, I, long ago, added a bunch of sets of pull ups to the mix. I actually had forgotten how I did it until I actually finished the main workout, so I added the pull ups at the end all at once. Very tough, plus, if you remember the last time I did pull ups I sort of hurt my right pec muscle. Well, I didn't re-injure it today, but it did feel a bit strained, but not pulled.
Anyway, back to legs. The routine starts out with some killer ab moves so I was happy to burn out my abs first. The Leg workout then 9 moves done in two circuits. A little different than the other resistance routines that groups moves into super sets or giant sets. In the first set, I use medium weights at 15 reps, then go up in weights and down to 12 reps. But a few of the moves are double sided so there are actually more sets than what is written down. The toughest move, by far, is the Front to Back Lunge. That move is also in Body Beast and one other program, and it just burns me out. When I'm bushed, I lose my balance. That especially happens on this move in the second circuit.
The mistake I made today with the routine is this. The regular Legs routine does not have Pull ups, I added them to make the routine like P90X. But what I forgot today, is that I put a set of pull ups in at every three leg moves so I can get all six sets in all spread out, not concentrated at the end. Well, since I forgot that, I did the pull ups all concentrated at the end. OUCH!!! But in a good way. You'll see in the record sheet below.
Yes, that is it for today. Only one routine. I got home a bit early, but things came up and got started later than I wanted, so I had time for only Legs. Today will be my off day from Splits and Flow. I will do them tomorrow night. Being flexible is the key! I'm not going to get all bent out of shape for not being able to do a full workout.
Supreme 90 Day: Legs is a tough workout. They move so fast, I can't keep up. Also, I love P90X's Legs and Back, so since Supreme 90 Day's Legs is only legs, I, long ago, added a bunch of sets of pull ups to the mix. I actually had forgotten how I did it until I actually finished the main workout, so I added the pull ups at the end all at once. Very tough, plus, if you remember the last time I did pull ups I sort of hurt my right pec muscle. Well, I didn't re-injure it today, but it did feel a bit strained, but not pulled.
Anyway, back to legs. The routine starts out with some killer ab moves so I was happy to burn out my abs first. The Leg workout then 9 moves done in two circuits. A little different than the other resistance routines that groups moves into super sets or giant sets. In the first set, I use medium weights at 15 reps, then go up in weights and down to 12 reps. But a few of the moves are double sided so there are actually more sets than what is written down. The toughest move, by far, is the Front to Back Lunge. That move is also in Body Beast and one other program, and it just burns me out. When I'm bushed, I lose my balance. That especially happens on this move in the second circuit.
The mistake I made today with the routine is this. The regular Legs routine does not have Pull ups, I added them to make the routine like P90X. But what I forgot today, is that I put a set of pull ups in at every three leg moves so I can get all six sets in all spread out, not concentrated at the end. Well, since I forgot that, I did the pull ups all concentrated at the end. OUCH!!! But in a good way. You'll see in the record sheet below.
The routine opens and then closes with a move called Triple Heater (ball). That is doing 15 reps of Bridges with feet on a Swiss Ball, then a set of 15 of Roll Ins, then a set of 15 of further away Bridges. VERY Killer for the hamstrings. But the second time around, I finished off with 8kgs on my stomach. The DVD doesn't do that. But I wanted to up the intensity. I couldn't go straight through, I had to take breaks. Hammys almost cramped up. Over all, it was a good workout.
In the end, I torched a nice 845+kcals. Legs will do that! Happy for the off day from tough workouts!
Thursday, April 14, 2016
4-14-16 HY: Splits + TCF + Tennis + Splits.
4-14-16 HY: Splits + TCF + Tennis + Splits.
Here is an example of a sort of messed up workout schedule. My hybrid is basically alternating resistance and cardio 6 days a week starting on Sunday. But finding time for tennis is one priority, and this semester, Thursday seems like the only day of the week that my schedule and the schedule of my playing partner matches. So, Thursday is tennis day until summer vacation, which starts in August. So, I will either have to put up with 2 cardio days in a row, or make the switch and start my week with cardio instead of resistance. But that will cause problems as well, because of Wednesdays. My resistance workouts are a lot longer than my cardio workouts so if I do a resistance workout on Wednesday, it will have to be a short one, and I don't want to do that either. Ah, decisions decisions! What to do???
ANYWAY!!! Today was sort of an odd day. For some reason, I got the time for our tennis wrong and ended up going to set up at the gym about 50 minutes early. Once I realized what I had done, it was too late for me to go back and wait, so I flipped my workout around. I started off with doing my Splits stretch routine and then the Flow. The Splits stretch was quite different in that I don't have the soft pad or my slide pads for my feet, so I had to push and hold the poses. I also had to lean into a lot of the poses to stretch particular muscles. Also, doing stretching with shoes on is much different. The Butterfly pose, for example, at home, I can easily get my knees down on the ground to open my hips, but wish shoes on at the gym, my left knee ends up being further from the ground so it took a lot more pushing to get my knees down. But I got a good stretch either way. I love doing the Flow in the gym because there is nothing to bump into like there is in my workout area at home. So I just tied like 20 Flows together and just went the length of the Badminton court. If felt so free and good. FREE FLOWING is the name of the game.
When my partner came, I was all centered and loose. It showed in my play. Last time we played was a total disaster. I couldn't maintain anything or get anything over the net with any consistency. Today was a totally different situation. I quickly raised the level of my game and jumped out to a quick 2-0 lead, but then he raised his level and then he took a huge 2-5 lead. I was temped to get tentative, but I knew I had to go for shots. I worked my way back, and after almost an hour (with the adjusted ball scoring) I took the first set 7-5. We started a second set, but only got to 3-1, then had to finish because of time. But our play today was so much better and more focused than the last time, and we both noticed it. That made it so much funner. We both hit some incredible shots, unreturnable shots! Of course, smattered in the game were the usual, junking balls into the net or way out, or frame shots, but it was all good. We had a great time.
I feel a little incomplete with my splits, so I am planning to do one more round of Splits stretch tonight after I get home from work. I haven't done them yet, but once I write it down here, I am guaranteeing you that it will get done. I don't plan to wear my HRM so no additional calorie burn for it.
In the end (of the morning session), I torched a big 1200+kcals. One of the funnest most competitive days of tennis with my regular playing partner in a long time. Hope we can keep it up.
Here is an example of a sort of messed up workout schedule. My hybrid is basically alternating resistance and cardio 6 days a week starting on Sunday. But finding time for tennis is one priority, and this semester, Thursday seems like the only day of the week that my schedule and the schedule of my playing partner matches. So, Thursday is tennis day until summer vacation, which starts in August. So, I will either have to put up with 2 cardio days in a row, or make the switch and start my week with cardio instead of resistance. But that will cause problems as well, because of Wednesdays. My resistance workouts are a lot longer than my cardio workouts so if I do a resistance workout on Wednesday, it will have to be a short one, and I don't want to do that either. Ah, decisions decisions! What to do???
ANYWAY!!! Today was sort of an odd day. For some reason, I got the time for our tennis wrong and ended up going to set up at the gym about 50 minutes early. Once I realized what I had done, it was too late for me to go back and wait, so I flipped my workout around. I started off with doing my Splits stretch routine and then the Flow. The Splits stretch was quite different in that I don't have the soft pad or my slide pads for my feet, so I had to push and hold the poses. I also had to lean into a lot of the poses to stretch particular muscles. Also, doing stretching with shoes on is much different. The Butterfly pose, for example, at home, I can easily get my knees down on the ground to open my hips, but wish shoes on at the gym, my left knee ends up being further from the ground so it took a lot more pushing to get my knees down. But I got a good stretch either way. I love doing the Flow in the gym because there is nothing to bump into like there is in my workout area at home. So I just tied like 20 Flows together and just went the length of the Badminton court. If felt so free and good. FREE FLOWING is the name of the game.
When my partner came, I was all centered and loose. It showed in my play. Last time we played was a total disaster. I couldn't maintain anything or get anything over the net with any consistency. Today was a totally different situation. I quickly raised the level of my game and jumped out to a quick 2-0 lead, but then he raised his level and then he took a huge 2-5 lead. I was temped to get tentative, but I knew I had to go for shots. I worked my way back, and after almost an hour (with the adjusted ball scoring) I took the first set 7-5. We started a second set, but only got to 3-1, then had to finish because of time. But our play today was so much better and more focused than the last time, and we both noticed it. That made it so much funner. We both hit some incredible shots, unreturnable shots! Of course, smattered in the game were the usual, junking balls into the net or way out, or frame shots, but it was all good. We had a great time.
I feel a little incomplete with my splits, so I am planning to do one more round of Splits stretch tonight after I get home from work. I haven't done them yet, but once I write it down here, I am guaranteeing you that it will get done. I don't plan to wear my HRM so no additional calorie burn for it.
In the end (of the morning session), I torched a big 1200+kcals. One of the funnest most competitive days of tennis with my regular playing partner in a long time. Hope we can keep it up.
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