7-08-16 HY: ChaLEAN Extreme - Lean Circuit 3 + Extreme Core Circuit + TCF.

7-08-16 HY: ChaLEAN Extreme - Lean Circuit 3 + Extreme Core Circuit + TCF.

Today was an extremely odd day.  I don't know what happened, but when I woke up this morning, my left Achilles was very tender.  Putting pressure on it caused some major pain, so walking up and down stairs was rather painful.  Walking on a flat floor was painful if my pace was high and that would cause me to walk with a limp. So to hide my pain, I walked quite slowly.  During tennis yesterday, I don't recall anything at all that I did that would have caused this to happen.  Especially since, as I said, I was feeling a bit sluggish because of the heat.  So I was moving slower and not pushing as hard to run for shots.  So this is a complete mystery.  But either way, It is happening and I have to deal with it.  The thought of totally canceling my workout today crossed my mind for just an instant, but that died a quick death.  I was thinking to do all my moves sitting or in a position that wouldn't pressure my Achilles, but when I thought about it, Lean Circuit 3 doesn't really have any major lower body, much less, Achilles moves.  So, I decided to just go ahead and do the routine, and if any move proved to cause any problems, I'd just modify it.

This routine, looking back at my performance last week, I needed to go down in weight for the shoulder moves, so I dropped 1.25kgs on the shoulder moves.  But I kept the weights for the Chest moves and upped one move.  I wrote in the Breakdown moves, and only the first Breakdown required a different weight. I went 22kgsX2 on the Squats.  On the shoulder moves, Overhead Presses, etc. I went down to 15.75kgs from 17kgs.  I barely made it to 12reps.  Only one move needed a mid-set break, move #6 Dead Lift Frontal Press.  This time, instead of letting the weights down on the Dead Lift, I kept them up like Chalene does.  If I was going at a faster pace, I could have done 12 reps, but again, those slow reps just wasted me, and I couldn't hold them up the whole time.  So I put them dumbbells down at 7reps, and then finished it out plus the Breakdown.  Chalene was right, a lot of push up in this routine, but that makes this routine all the easier, because push-ups are my jam.  The one move that I went up in weight in was move 5. Push Up Side Plank.  I went up on Kg.  Started to shake at that weight, but I could probably use a higher weight next time.  All the other moves were done to failure at 12reps.  Got an awesome Burn and Pump!

Moved right into Abs.  I am still using the 2kg dumbbells instead of weighted gloves, but that weight is getting easier, but I burned out today.  I'm learning how to activate my core more so I'm glad about that.

I didn't want to put any extra pressure on my Achilles so I decided to hold off on the splits today and see how it feels tomorrow.  So I went right into the Flow and everything went smoothly.

In the end, I torched a respectable 700+kcals.  Nice way to finish out my week and ChaLEAN Extreme.  As I said earlier, I am planning to try a new program that I got from the Beachbody summer sale, Combat, but with my injury, I don't know.  It seems like a lot of jumping around and what not, so I may have to hold off for a bit until I'm healed and in top condition.  You will know by Sunday what program I will use as my Hybrid Primary Program.

Happy Weekend!!!

7-07-16 HY: Tennis + TCF + Splits.

7-07-16 HY: Tennis + TCF + Splits.

Tennis Day!!!

This is my weekly session that I look forward to the most because I can be most myself and not have to speak Japanese.  However, the gym was like a sauna today and within the first 30 minutes, the baseline was like a rain forest had exploded.  I couldn't play at full strength because I was afraid of slipping and taking a spill or pulling a muscle or something.  So I started to play inside the baseline and that messed up my timing.  But there were good times and bad times.  But despite that, we had a good session.  The first set took a pretty long time, and I took it 6-2 with the adjusted scoring.  Then, I decided to see how it would go if I went back to regular scoring and the end result, I won, 6-2.  But I took it in a much shorter time than the first set.  Since it was so hot, I think that affected our play.  I was feeling a lot more sluggish than usual and it took a longer time for me to raise my game level to start going for shots.  A lot of lob bloop balls today.  But when I got it going, I was sharp and accurate.  I just wish I could have maintained that level of play for longer than just a few minutes.  Also, for some reason, since Tuesday, my left quad has been feeling a lot tighter than usual.  So that also had an impact. 

Before we started playing, I have to go in to set up the net and my partner was a lot later than usual so I used that time to do my Flow.  I did a whole series the full length of a badminton court.  That's a lot of Flowing!  Everything was smooth and clean.  Although there were a few times I got lost in my direction.  But I did my best and held on.

I had my night class tonight so no extra tennis this week. I did the Splits after getting home.  I really wanted to stretch out my left quad.  But oddly enough, most of the stretches I was using weren't stretching my problem area.  So I had to shift angles and positions.  But I still get just the right place.  But the other muscles got a great stretch. Low and Lower.

At the end of tennis, I torched a big 1299kcals.  Hot and sweaty was the theme for today.

7-06-16 HY: P90X2 - Recovery and Mobility + Splits + TCF.

7-06-16 HY: P90X2 - Recovery and Mobility + Splits + TCF.

Boy, I really needed this recovery day.  Since Tuesday morning, for some reason, my right calf felt like it was about to cramp when I climbed the stairs.  Just that slight tug on the muscle.  I thought it would be gone by the morning, but nope, still there.  So rolling it out was Painfully Pleasant.  The stretch felt really good as well.  The Pigeon, Frog, Hamstring stretches at the end were awesome.  After the routine, I rolled my calf for a bit longer.

Splits came in the evening so it was another double stretch day.  I felt really good so I was able to go low on my straddle splits.  I lost myself on the Flow and everything was just automatic.  YEAH!!! I'm getting there!!! That point where the Flow just happens.

I foam rolled more after all was said and done.

In the end of the morning routine, I burned a modest 200+kcals, but totally worth the stretch.

7-05-16 HY: ChaLEAN Extreme - Lean Circuit 2 + P90X - Ab Ripper X + Splits + TCF.

7-05-16 HY: ChaLEAN Extreme - Lean Circuit 2 + P90X - Ab Ripper X + Splits + TCF.

Very busy day at work so I was ready to burn it off in my workout today.

In the resistance routine, I did as I did on Sunday, I dropped the weights from 1.25kgs to 2.5kgs.  I was struggling way too much last time and form was not good on the late reps.  I also wasn't able to make it to 10reps much less 12 without a break on several moves.  Still did the slow pull ups and slow everything.  I pretty much hit failure or exhaustion on every move.  Got a major cardio affect.  There was also a lot of core activation in a lot of the moves.  But I guess that that is the intention of this phase.  I did my best to keep the Chalene pace and go slow.  A few moves I was a little slower, like on move 6. Plank with Single-Arm Row  and the breakdown.  Also on that move, Chalene said so keep my shoulders square, but that is impossible with my weights.  If my shoulders were square, That would leave me with only about 5 inches to raise the weight.  So I have to go higher with the lifting side, also to activate my back.  By the end of the routine, my shoulders were really feeling it.  I feel I got a better workout and burn than with heavier weights.  The burn felt good.  But I was sweating like crazy.

Since I was feeling good, and time wasn't a factor, I went with an oldie but goodie.  It has been a while since I did this one so I wanted to see if I could still do it all the way through.  Actually, I made it all the way through to the Mason Twist, and I felt good, but right around rep 35, my abs just about gave out and I had to stop at 40.  I stretched out a moment, then started again from 31 and made it to the end.  I really wanted to finish, but the cramp and pain was brutal.

The Splits and Flow were good.  I'm at a good place now, just sinking into each position.  Maybe another week or so before I go down another level.  Getting there.  The Flow was as usual.

In the end, I torched a solid 1313kcals.  Nice big burn again.  Helped by the heat of my room.  Sweat like crazy!

7-04-16 HY: T25 - Alpha: Cardio + Splits + TCF + Tennis.

7-04-16 HY: T25 - Alpha: Cardio + Splits + TCF + Tennis.

Started my Independence Day with a Shake!  Lovely way to start anything!  Went right to my workout.

My arches are getting stronger!  Not as much pain or discomfort in the first progression.  Usually I'd be dying just getting past the Basic Jacks, but I had some leeway on that pain today.  Went straight through for a Straight 25.  There was a problem though, or actually two problems.  1. I was sweating like crazy and it was flying everywhere.  2. I wore the wrong socks and I started getting a blister on my left arch.  Aside from that, NAILED IT!!!

Went right to the Splits and Flow.  Everything went well and I was able to get down low and do a good clean and smooth Flow.

Tennis in the afternoon after class is always nice.  But I have only two sessions of this left for the year. The gym was HOT!!! and HUMID!!! Today's weather was the hottest it's been in a long time.  Summer is here!  But fortunately, opening the windows offered some relief.  Today was drill and training day.  Stroke practice, volley practice and server practice.  My second serve is coming back, but I'm still having a problem with reigning in my first serve power.  I keep hitting it long.  I need to generate more head speed or it's all for not. Maybe those big booming serves are for a younger time.  Maybe I should just play the angle and finesse game.  We'll see.  It was a very good session.

In the end, I torched almost 2000kcals today.  A little over 600kcals in the morning and just a little over 1300kcals from the tennis.  Tennis is usually a little less, but since we were drilling today, no match, my heart rate stayed up a lot longer... and higher.  Good Monday!

7-03-16 HY: ChaLEAN Extreme - Lean Circuit 1 + Extreme Abs + Splits + TCF.

7-03-16 HY: ChaLEAN Extreme - Lean Circuit 1 + Extreme Abs + Splits + TCF.

My wife and I went out for most of the day and got home in the early evening.  After getting ready, it was a bit later than I had hoped so I felt a bit rushed and I made a mistake that ticked me off when I discovered it.  I forgot to activate my HRM from the beginning of my workout.  I caught it about 2/3 of the way through my main routine so I only got the last 3 moves of it.  So, today does not have an accurate count of calories burned.  This was shaping up to be a big week, too.  Stupid me!!!

Anyway, looking over my notes from last week, I decided to drop my weights down by 2-2.5kgs on my biceps moves and 1.25 on my Triceps moves.  Last week, I had a hard time getting to 12 reps without dying or taking breaks so I decided to drop and get to 12.  Thanks to that decision, I got a huge burn today.  I really felt it, and a few hours later, I am still feeling it.  Especially in my biceps.  I was pretty much able to make it to 12reps every time, but it was a huge struggle.  The only move that I kept the previous weights on was move 8. Supine Triceps.  Stayed at 10kgs.  On all the biceps curl moves the first 5reps were easy, making me think that lowering my weights was a mistake, but by rep6-7 the pain hit and I was just making it up.  I could not have done a 13th rep.  Plus, I couldn't help gripping the dumbbells really tightly.  I tried to loosen up my grip, but on the killer ending reps, it was a death grip.  The Pull Ups were back,  I stayed on the slow side again with only 6 reps and 3-4 for a breakdown.  But on the final set, the Horn Pull Ups, I did fast and pumped out 10 initial reps, the 5 for the breakdown.  My arms and back were blown and I couldn't have done slow reps.  On the worksheet, I wrote down the Breakdown name since it is not the same as the original move.   A few times the breakdown was just a squat, so I loaded up the weights to 22kgs x2 and pumped them out. I wish there was a little more room on the workout sheet for notes.  Great workout today.  I just wish I didn't make that bonehead mistake with my HRM.

I moved right into the abs routine and killed it.  I really felt the burn hit and I was working on range of motion so I could activate more muscle tissue.

The Splits and Flow were good, as usual.  Still working on getting off the most recent plateau, so I hope I get over it quickly.  I added a quad stretch to help loosen my hip flexors more.

Before I started my regular workout, I recorded Day 22 of the 22 Push Up Challenge.  The topper was Tony's Super Plyo Push Ups.  I was getting some good air at the beginning, but if you see the video, I lose air by rep 12-13.  Then it just gets lower from there.  I'm barely off the ground by rep 22.  But I was glad to get through it.  I'll miss this challenge.  I hope I get to do another one like it sometime soon.

In the end, I torched a modest 600+kcals as recorded by my HRM, but I'm sure the total would have been over 1000kcals.  Got to keep my head in the game!

7-01-16 HY: ChaLEAN Extreme - Lean Circuit 3 + Power 90 - Ab Ripper 200 + Splits + TCF.

7-01-16 HY: ChaLEAN Extreme - Lean Circuit 3 + Power 90 - Ab Ripper 200 + Splits + TCF.

I always have a time crunch on Fridays, but today, I was able to make it home early so I could do a whole workout.  So happy about that.  It has been a while since I was able to get it done on a Friday.

Another Shoulder day, but it almost felt like a Total Body day.  Did a lot of Chest, Abs and Legs as well.  There were some big differences with this routine.  The most notable is the absence of the Pull Ups.  I didn't add extra pull ups on this final routine just to give myself a little break at the end of the week.  Thank goodness for that.  Shoulders were really feeling it today.  Two shoulder days in a row is pretty brutal.  Again, I tried to stay with the previous weights, but from the middle of the routine, I thought they were too heavy for 12 reps.  I will probably go down in weight next week.  Two big changes are on move 2. Reverse Lunge and Arnold Press (single arm).  My strength difference really showed up today.  On my right arm, I barely made it to 12reps.  But on my left arm, it took me three sets, 6-4-3 to get it done.  I added on extra rep because I figured 2reps is nothing.  Then, the other big change was on move 6. Dead Lift Frontal Press.  Usually, I break the two moves up instead of combining them.  Mainly, because I want to protect my back.  So, I use 10kgs X2 for the Dead Lifts, then 17kgs X2 for the Frontal Press.  But today, I did the combo and went down to 14.5kgs X2. Failed at 10reps and this time, I did only 2reps to finish out the set.  Everything else was as programed.  Oh, one minor change.  On move 7. Traveling Push-Ups, the Breakdown is Triceps Push Ups, but I did Diamond Push Ups instead.  They get my Triceps better than just the regular Triceps Push Ups.  I made a discovery today as well.  On lifting moves and lying fly moves, I was afraid that the dumbbell bar would hurt my palms so I padded up today.  But they hurt even more.  So I removed the padding, and without the padding, there was almost no pain.  Weird!  So next time, I'll not use padding from the start and see what happens.  Major muscle activation and burn today.

I was really tired today.  The huge amount of tennis yesterday and the lack of sleep were all contributors, but were basically unavoidable.  Yeah, I couldn't have used my time better, but no going back now.  It is what it is.  So, since I was feeling a little exhausted, I did an Old Faithful ab routine.  Burned like a charm.

As I said, I was very happy to be able to do my Splits and Flow.  So I got those all done today,  But since I skipped yesterday, I'm still due to get them done on my off day, which is tomorrow, Saturday.  But I'm okay with that.

In the end, I torched a nice 950+kcals.  Nice way to end the week.  Oh, I also did Day 20 of the 22 Push Up Challenge.  Today, I went with the modified One-Arm Push Up.  When I do them with Tony in P90X, I have always done them on my knees.  But today, I did a Half modification in that I started on my toes, and went down on one knee for some extra needed support.  I've never seen it done that way, so maybe I invented something. HA!  But I was glad to be able to do them even modified.  But I look forward to the day when I can do them all on my toes.

Finally, I missed posting my May calendar, so I'm posting both my May and June Beachbody workout calendars here.

Have a great weekend!