7-25-16 HY: Combat HIIT 1 Power + Splits + TCF.
It was a good relaxing morning. Shake for breakfast and got my regular morning workout in. I was hoping to play tennis, but some family stuff came up so I had to cancel. Bummer because this was my last chance for a Monday Tennis Day. Oh well.
I reduced the dumbbell weight by 2.5kgs and went down to 7.5kgs from 10kgs. Still tough but this time, I was able to complete the weighted sets. Still killed my shoulders though, especially on those presses. 5 sets of the triple press and squats was very tough. I was able to make it through the Weighted Interval, but when it came to the Lower Body Interval, OH MY!!! I had to take breaks. My legs were dying! There is one progression that moved from Squats to Jumping Lunges. I could not hang, I had to take a breather between the Squats and Lunges. Quads were BURNING!!! I was also really dying on the Burpee Interval. I did pretty well last week, but today, I was just so spent by the middle set that I had to stick with Option 1 and do the single squat. But for some reason, the last set, the Double-8 set, I caught a second wind, and I did the single high jump, Option 3 for the last 6 reps. I desperately needed a break after that one. This was an incredibly intense routine and I needed a little bit of a longer break to allow my heart rate to drop a little before getting on with the next Interval. Great but brutal routine.
I needed some water and coconut water before going on to the stretch. But it felt really good to to stretch out my burnt legs. Having stretched just a few hours earlier I was able to open the hips rather well and get low. I was also able to do a clean and smooth Flow.
In the end, I torched just under 800kcals. A little more than last week.
Monday, July 25, 2016
Sunday, July 24, 2016
7-24-16 HY: Combat 30 - HIIT Kick Start + RevAbs - Mercy Abs + Splits + TCF.
7-24-16 HY: Combat 30 - HIIT Kick Start + RevAbs - Mercy Abs + Splits + TCF.
Busy morning. I wasn't planning on it, but when I woke up and saw that it was cloudy, I decided to do the long overdue lawn work, mainly cutting the grass. So, I had a shake and got to it. I usually go over the lawn twice, first cutting the long and thick grass, rake it up and bag it, then go back over and cut all the patches I might have missed and then clear the lawn. But, I ran out of nylon string for the week wacker so I was only able to do one pass. It took only a couple hours this time, but half way through, the sun came out and I started to cook. So maybe it was a good thing that I ran out of nylon. I was soaked! So I showered and cooled off. I ran some errands with my wife in the afternoon and then hit the workout in the early evening.
Week 2 Day 1 of Combat is just a repeat of Week 1. So, I did a little bit of tweaking to today's routine. Being able to keep my Pull Up reps up is important to me. In Combat, I haven't seen much strength training, but only one week in, I'm staying hopeful. So today, I added a little Pull Up training to the mix. Between the different Intervals, I inserted one set of Pull Ups. It was only 12 reps each, but it was good to get some Pull Ups done. I ended up doing only 4 sets each a different position on the bar just for variety. Anyway, the main routine was a lot better this time around. I still can't be sure if the sets are time based of rep based, because I still feel that the right side is doing more reps than the left for some reason. But I was a lot better on sticking with the left and right side this time. Got a great sweat rolling and raised my heart rate a level. I didn't feel my upper back this time, just like last Sunday, but I'm interested to see if I'm going to be sore in my upper back like I was last Monday. But I definitely did a lot better today. More efficient on my Kata and was able to control my breathing better when applying power to the punches, especially the knock out punch. Still having problems with my balance on some of the kicks, especially the Back Kicks. The Jumping Kick starts out wobbly but get better once I find the groove. Good routine today.
I'm feeling a bit soft in my core today, so I went with Mercy Abs. Perfect to Burn it up. The static contractions and the slow reps are really good. However, I got a little impatient and didn't give myself any rest between the sets, especially on the last circuit. It was brutal, but in a good way. I need to work on keeping my legs straight on the V-Ups. Still very tough for me.
The Splits were a little more painful than usual today, but that was expected because of the off day yesterday. But I got to my mark quicker than before and got past it as well. I added a few stretches and raised the time in some stretches. The Flow was good, smooth and clean.
In the end, I torched a solid 820kcals. About the same number as last week. Nice to stay consistent.
Busy morning. I wasn't planning on it, but when I woke up and saw that it was cloudy, I decided to do the long overdue lawn work, mainly cutting the grass. So, I had a shake and got to it. I usually go over the lawn twice, first cutting the long and thick grass, rake it up and bag it, then go back over and cut all the patches I might have missed and then clear the lawn. But, I ran out of nylon string for the week wacker so I was only able to do one pass. It took only a couple hours this time, but half way through, the sun came out and I started to cook. So maybe it was a good thing that I ran out of nylon. I was soaked! So I showered and cooled off. I ran some errands with my wife in the afternoon and then hit the workout in the early evening.
Week 2 Day 1 of Combat is just a repeat of Week 1. So, I did a little bit of tweaking to today's routine. Being able to keep my Pull Up reps up is important to me. In Combat, I haven't seen much strength training, but only one week in, I'm staying hopeful. So today, I added a little Pull Up training to the mix. Between the different Intervals, I inserted one set of Pull Ups. It was only 12 reps each, but it was good to get some Pull Ups done. I ended up doing only 4 sets each a different position on the bar just for variety. Anyway, the main routine was a lot better this time around. I still can't be sure if the sets are time based of rep based, because I still feel that the right side is doing more reps than the left for some reason. But I was a lot better on sticking with the left and right side this time. Got a great sweat rolling and raised my heart rate a level. I didn't feel my upper back this time, just like last Sunday, but I'm interested to see if I'm going to be sore in my upper back like I was last Monday. But I definitely did a lot better today. More efficient on my Kata and was able to control my breathing better when applying power to the punches, especially the knock out punch. Still having problems with my balance on some of the kicks, especially the Back Kicks. The Jumping Kick starts out wobbly but get better once I find the groove. Good routine today.
I'm feeling a bit soft in my core today, so I went with Mercy Abs. Perfect to Burn it up. The static contractions and the slow reps are really good. However, I got a little impatient and didn't give myself any rest between the sets, especially on the last circuit. It was brutal, but in a good way. I need to work on keeping my legs straight on the V-Ups. Still very tough for me.
The Splits were a little more painful than usual today, but that was expected because of the off day yesterday. But I got to my mark quicker than before and got past it as well. I added a few stretches and raised the time in some stretches. The Flow was good, smooth and clean.
In the end, I torched a solid 820kcals. About the same number as last week. Nice to stay consistent.
Friday, July 22, 2016
7-22-16 HY: Combat - HIIT 2: Plyo Shock + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
7-22-16 HY: Combat - HIIT 2: Plyo Shock + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
Finally able to do a morning workout today. Weird schedule this week so wasn't able to do a morning workout on Monday. Instead, it shifted to Friday. The good thing is that I was able to do a full workout instead of splitting it morning and evening.
Today was the final new routine for the first two week period. Even though it is only 30 minutes, I was dying, sweating, and burning like nobody's business. The warm up was already burning my quads and the standing progressions was getting me to heave. I was needing a break at the midway point of the last two intervals. I think it was the third interval with the double lunges that just totally fried my legs out. However, I caught my second wind and finished out the final interval strong. Luckily is was Plank Work, Side Planks with Push Ups, and that type of stuff. I think my favorite Interval was the one with the Burpees. With the jumps and squats, that got me burning as well, but the combination of moves was fun. I'm still not totally used to their style of counting yet. I can't figure out if they are doing the moves according to time or by a set rep count. I haven't been able to take the time to count each move or time each move. But now that I've been through the first set of routines, I'll see about doing it in the next week. One thing that made this routine a lot harder than it should have been is the fact that my legs were feeling pretty sore from the tennis yesterday. Also, my right Achilles was feeling a little gimpy, but not like my left was feeling a couple weeks ago. But I wonder if I could handle this routine without any breaks if I was more fresh. Either way, Great routine!
I did some core work in Combat, but I wanted more. The Ball work with Chalene was really calling me today, so there was not really any discussion as to which routine I was going to do today. Got a great burn and I was trying to really control my reps so as not to bounce at all. Sometimes when I get tired, I fell into the trap of bouncing a bit to help get up. Not today, and my moaning and groaning was proof of that fact.
Had time for the Splits, so I pushed hard and low today. I feel the progress is there, but slow. I am now rolling my leg on the hamstring stretches to get the whole area, not just one side. I can feel part of the muscle is more flexible than other parts so I have started the rolling. The Flow was also good. Legs were sore, so it took a little grit to stay firm and stable.
In the end, I torched a nice week-ending 800kcals. Happy Weekend!!!
Finally able to do a morning workout today. Weird schedule this week so wasn't able to do a morning workout on Monday. Instead, it shifted to Friday. The good thing is that I was able to do a full workout instead of splitting it morning and evening.
Today was the final new routine for the first two week period. Even though it is only 30 minutes, I was dying, sweating, and burning like nobody's business. The warm up was already burning my quads and the standing progressions was getting me to heave. I was needing a break at the midway point of the last two intervals. I think it was the third interval with the double lunges that just totally fried my legs out. However, I caught my second wind and finished out the final interval strong. Luckily is was Plank Work, Side Planks with Push Ups, and that type of stuff. I think my favorite Interval was the one with the Burpees. With the jumps and squats, that got me burning as well, but the combination of moves was fun. I'm still not totally used to their style of counting yet. I can't figure out if they are doing the moves according to time or by a set rep count. I haven't been able to take the time to count each move or time each move. But now that I've been through the first set of routines, I'll see about doing it in the next week. One thing that made this routine a lot harder than it should have been is the fact that my legs were feeling pretty sore from the tennis yesterday. Also, my right Achilles was feeling a little gimpy, but not like my left was feeling a couple weeks ago. But I wonder if I could handle this routine without any breaks if I was more fresh. Either way, Great routine!
I did some core work in Combat, but I wanted more. The Ball work with Chalene was really calling me today, so there was not really any discussion as to which routine I was going to do today. Got a great burn and I was trying to really control my reps so as not to bounce at all. Sometimes when I get tired, I fell into the trap of bouncing a bit to help get up. Not today, and my moaning and groaning was proof of that fact.
Had time for the Splits, so I pushed hard and low today. I feel the progress is there, but slow. I am now rolling my leg on the hamstring stretches to get the whole area, not just one side. I can feel part of the muscle is more flexible than other parts so I have started the rolling. The Flow was also good. Legs were sore, so it took a little grit to stay firm and stable.
In the end, I torched a nice week-ending 800kcals. Happy Weekend!!!
7-21-16 HY: Tennis + Splits + TCF.
7-21-16 HY: Tennis + Splits + TCF.
Tennis Day!
According to the Combat schedule, I'm supposed to be doing a HIIT workout, but Tennis Day takes priority. I was a little bummed, but when I discovered, the schedule calls for the same routine that was on Day 1, I figured that I would just not do the repeat routine and do the new HIIT routine on Friday. So nothing missed.
HOT HOT HOT!!! In the gym. I checked the floor before setting up this time and, yes, that one baseline had a film of condensation on it. So I set up the net on the other side of the gym and it seemed okay. But I found a few drip areas near the net. So I just marked those spots in my head and determined to just be careful in that area. I am back to using normal scoring today because I just wanted to see how it would be. No suspense, it was a very tough first set. But I finally took the match, 8-6, 6-0. The first set was a really dog fight. Both were making shots and having ups and downs in concentration and strokes. I was actually up 5-2 but them I just sort of shut down and lost 3 straight games. I got up to 6-5, then lost again. Eventually taking the last two games. But that was the start of a tear that saw 8 straight games. I don't know what happened, I was just on fire at times, and when I started to slow down, he slowed down more. We started to play a third set, but the by that time, my sweat was starting to free-flow and it was getting slippery, so we just played for a bit more, and then stopped. This is the first time for ME to actually call a stop. After falling and slipping last week, I didn't want that to happen again. I had to really push myself today, because I was feeling a bit sluggish and tired the whole time. I would have bursts of energy during a point and I would be able to run down balls, but then I would be very winded afterwards. I finished my water bottle, but it isn't enough because I was a bit dehydrated after the match. I may have to bring my bigger bottle on days like this. But the most important thing... It was great fun!
I did my Splits and Flow after my night class and everything went well. I'm hitting on a point that really enables me to push lower and find the muscles that need stretching out. Flow was Choice.
In the end, only tennis, I torched over 1300kcals. Big burn!
Tennis Day!
According to the Combat schedule, I'm supposed to be doing a HIIT workout, but Tennis Day takes priority. I was a little bummed, but when I discovered, the schedule calls for the same routine that was on Day 1, I figured that I would just not do the repeat routine and do the new HIIT routine on Friday. So nothing missed.
HOT HOT HOT!!! In the gym. I checked the floor before setting up this time and, yes, that one baseline had a film of condensation on it. So I set up the net on the other side of the gym and it seemed okay. But I found a few drip areas near the net. So I just marked those spots in my head and determined to just be careful in that area. I am back to using normal scoring today because I just wanted to see how it would be. No suspense, it was a very tough first set. But I finally took the match, 8-6, 6-0. The first set was a really dog fight. Both were making shots and having ups and downs in concentration and strokes. I was actually up 5-2 but them I just sort of shut down and lost 3 straight games. I got up to 6-5, then lost again. Eventually taking the last two games. But that was the start of a tear that saw 8 straight games. I don't know what happened, I was just on fire at times, and when I started to slow down, he slowed down more. We started to play a third set, but the by that time, my sweat was starting to free-flow and it was getting slippery, so we just played for a bit more, and then stopped. This is the first time for ME to actually call a stop. After falling and slipping last week, I didn't want that to happen again. I had to really push myself today, because I was feeling a bit sluggish and tired the whole time. I would have bursts of energy during a point and I would be able to run down balls, but then I would be very winded afterwards. I finished my water bottle, but it isn't enough because I was a bit dehydrated after the match. I may have to bring my bigger bottle on days like this. But the most important thing... It was great fun!
I did my Splits and Flow after my night class and everything went well. I'm hitting on a point that really enables me to push lower and find the muscles that need stretching out. Flow was Choice.
In the end, only tennis, I torched over 1300kcals. Big burn!
Wednesday, July 20, 2016
7-20-16 HY: P90X3 - Cold Start + ChaLEAN Extreme - Recharge + Splits + TCF.
7-20-16 HY: P90X3 - Cold Start + ChaLEAN Extreme - Recharge + Splits + TCF.
According to the Combat Warrior schedule, Day 4 is a Rest day, but I continued my regular system and used Wednesday as my Recovery Day. So I did something that I haven't done in a long time. I combined two short routines to make a 30+ minute recovery routine. Cold Start and Recharge actually really compliment each other very nicely. The warm up Strength moves in Cold Start are supported by the Yoga moves in Cold Start and it just seems to mesh together really well. I was sweating up a storm for most of the workout. I was really happy with this workout.
Splits and Flow came after work so another Double Stretch Day. The evening stretch felt really good. Almost refreshing if it wasn't for the pain. Pushed really hard today. The Flow was also right on point.
In the end, in the morning, I burned a nice little 260+kcals. Great Recovery!!!
According to the Combat Warrior schedule, Day 4 is a Rest day, but I continued my regular system and used Wednesday as my Recovery Day. So I did something that I haven't done in a long time. I combined two short routines to make a 30+ minute recovery routine. Cold Start and Recharge actually really compliment each other very nicely. The warm up Strength moves in Cold Start are supported by the Yoga moves in Cold Start and it just seems to mesh together really well. I was sweating up a storm for most of the workout. I was really happy with this workout.
Splits and Flow came after work so another Double Stretch Day. The evening stretch felt really good. Almost refreshing if it wasn't for the pain. Pushed really hard today. The Flow was also right on point.
In the end, in the morning, I burned a nice little 260+kcals. Great Recovery!!!
Tuesday, July 19, 2016
7-19-16 HY: Combat 45 - Power Kata + Abs + Splits + TCF.
7-19-16 HY: Combat 45 - Power Kata + Abs + Splits + TCF.
Regular day, but woke up rather sore, but not in the place I expected to be sore. I was expecting to be sore in my legs, and they were a bit sore, but I was a lot more sore in my lats from right below my shoulders all the way down my outer back. It was really an odd sensation. I don't every remember being sore in those muscles before. I wasn't really sure how I even hit those muscles. Reaching forward and picking things up activated them and thus the pain came. Once I started today's workout, I realized what and how it happened.
I rather enjoyed Combat 30. It was a fun and relatively easy to follow routine. I kind of expected the same from this one. I got a lot more. Right from the first punch, I discovered that it was all that punching and blocking that created that soreness I talked about earlier. Every punch brought along its own little scream party. But once I warmed up, it wasn't so much the pain, but the strain on the muscles. But there was some pull when I started putting more power into my punches. The Intervals were fun. A lot of interesting new and somewhat complicated combinations. It is interesting that in each Interval, they lead through two separate progressions. I was expecting them to combine the two somehow, but nope, they left them independent of each other and did them in succession. I have to say that the Muay Tai moves were really fun. Love that Flying Knee move, and the High to Low Vertical Punch. Those are two moves I've never done before. They do Capoeira, too. I recognized some of the moves, but I preferred Brett's form for their moves. Sorry! I was heaving and sweating like crazy the entire routine. It played out nicely. One thing though, is it just me, or does the right side seem to be longer than the left? For some reason, I felt that way today. I just felt like I was doing more reps on the right side. Maybe it was just because it was the first time on the right, and was used to it on the left so it seemed shorter. Oh well. Either way, Good work today.
I found a little ab workout that I hadn't done yet by another small independent trainer on YouTube that looked interesting. Funny name. The routine was called "Abs, Abs, Abs... Abs". Basically, it was 4 moves done in a succession with no rest in a descending rep counts of 12-10-8-6. The moves were: 1. V-Ups, Revers Toe Touches, Hand overhead Leg Lifts, and Scissor Kicks (two kicks is one rep). Every set was really tough, and I got a good burn in the core.
Splits and Flow were good. My hip flexor needs a lot of work. I'm almost sure I'll be able to get at least one of the Side Splits by Dec. 31, but I probably won't be able to be totally upright for them. But I'm trying and pushing.
In the end, I torched a solid 800+kcals. Since starting Combat, my workout are about30-45 minutes shorter they they were just previously. I guess that extra time accounts for the 150-250+ more calories burned during my workout. But I'm feeling a lot of different muscles being worked.
Regular day, but woke up rather sore, but not in the place I expected to be sore. I was expecting to be sore in my legs, and they were a bit sore, but I was a lot more sore in my lats from right below my shoulders all the way down my outer back. It was really an odd sensation. I don't every remember being sore in those muscles before. I wasn't really sure how I even hit those muscles. Reaching forward and picking things up activated them and thus the pain came. Once I started today's workout, I realized what and how it happened.
I rather enjoyed Combat 30. It was a fun and relatively easy to follow routine. I kind of expected the same from this one. I got a lot more. Right from the first punch, I discovered that it was all that punching and blocking that created that soreness I talked about earlier. Every punch brought along its own little scream party. But once I warmed up, it wasn't so much the pain, but the strain on the muscles. But there was some pull when I started putting more power into my punches. The Intervals were fun. A lot of interesting new and somewhat complicated combinations. It is interesting that in each Interval, they lead through two separate progressions. I was expecting them to combine the two somehow, but nope, they left them independent of each other and did them in succession. I have to say that the Muay Tai moves were really fun. Love that Flying Knee move, and the High to Low Vertical Punch. Those are two moves I've never done before. They do Capoeira, too. I recognized some of the moves, but I preferred Brett's form for their moves. Sorry! I was heaving and sweating like crazy the entire routine. It played out nicely. One thing though, is it just me, or does the right side seem to be longer than the left? For some reason, I felt that way today. I just felt like I was doing more reps on the right side. Maybe it was just because it was the first time on the right, and was used to it on the left so it seemed shorter. Oh well. Either way, Good work today.
I found a little ab workout that I hadn't done yet by another small independent trainer on YouTube that looked interesting. Funny name. The routine was called "Abs, Abs, Abs... Abs". Basically, it was 4 moves done in a succession with no rest in a descending rep counts of 12-10-8-6. The moves were: 1. V-Ups, Revers Toe Touches, Hand overhead Leg Lifts, and Scissor Kicks (two kicks is one rep). Every set was really tough, and I got a good burn in the core.
Splits and Flow were good. My hip flexor needs a lot of work. I'm almost sure I'll be able to get at least one of the Side Splits by Dec. 31, but I probably won't be able to be totally upright for them. But I'm trying and pushing.
In the end, I torched a solid 800+kcals. Since starting Combat, my workout are about30-45 minutes shorter they they were just previously. I guess that extra time accounts for the 150-250+ more calories burned during my workout. But I'm feeling a lot of different muscles being worked.
Monday, July 18, 2016
7-18-16 HY: Combat - HIIT 1: Power + Splits + TCF.
7-18-16 HY: Combat - HIIT 1: Power + Splits + TCF.
Today was a national holiday, but I had to work. BUMMER! But I was raring to go on my workout when I got home. And I got right to it.
Week 1, Day 2 of Combat. I was expecting a longer routine, and I thought that I knew what to expect, but this routine totally BLEW ME AWAY!!! Right from the warm up I was sweating and starting to breath heavily. The first Interval was not bad, but from the second interval and the usage of the weights, WOW!!! This was really a new experience for me. I started off with 10kgs, and as the first weighted interval progressed, my regret grew with every lift. The Dead Lift progression was tough, but the next progression with the Tower Presses was BRUTAL. I stayed with 10kgs, but next time, I'll go down. And maybe go up later. That was really tough and with the fast pace, Yeah, definitely going with a lighter weight next time. Also, I wasn't able to Squat using my full range of motion today because of the weight and pace. It was more like a half to three-quarters squat. I think I'll be able to go close to full Range of Motion with maybe 7.5kgs. But even though my RoM was left wanting, my legs were BURNING!!! I know I'm going to feel it tomorrow. The Body Weight Interval was EXTREME! I was already pretty tired and those Burpees and Plank moves ending with the Mountain Climbers and Spider Push Ups. OUCH. Again with the legs. My legs were ON FIRE!! Thank goodness it was only 30 minutes. But actually, I took longer because I was learning the moves and also taking breaks. I was taking some extra recovery time between intervals. And by the time I hit the Body Weight Interval, I was taking breaks between moves and all over. Glad I get another chance at this one.
I was so ready for the stretch after the Combat routine. Quads were on fire! The Splits went very well. By the second round, I'm pushing so low on the left side. The right side definitely has ha hitch in the hip flexor. I had to take the Flow a bit slower today because my legs were a bit wobbly. But it was clean.
In the end, I torched a good 720+kcals. Less calories burned, but I'm glad for the shorter workouts.
Today was a national holiday, but I had to work. BUMMER! But I was raring to go on my workout when I got home. And I got right to it.
Week 1, Day 2 of Combat. I was expecting a longer routine, and I thought that I knew what to expect, but this routine totally BLEW ME AWAY!!! Right from the warm up I was sweating and starting to breath heavily. The first Interval was not bad, but from the second interval and the usage of the weights, WOW!!! This was really a new experience for me. I started off with 10kgs, and as the first weighted interval progressed, my regret grew with every lift. The Dead Lift progression was tough, but the next progression with the Tower Presses was BRUTAL. I stayed with 10kgs, but next time, I'll go down. And maybe go up later. That was really tough and with the fast pace, Yeah, definitely going with a lighter weight next time. Also, I wasn't able to Squat using my full range of motion today because of the weight and pace. It was more like a half to three-quarters squat. I think I'll be able to go close to full Range of Motion with maybe 7.5kgs. But even though my RoM was left wanting, my legs were BURNING!!! I know I'm going to feel it tomorrow. The Body Weight Interval was EXTREME! I was already pretty tired and those Burpees and Plank moves ending with the Mountain Climbers and Spider Push Ups. OUCH. Again with the legs. My legs were ON FIRE!! Thank goodness it was only 30 minutes. But actually, I took longer because I was learning the moves and also taking breaks. I was taking some extra recovery time between intervals. And by the time I hit the Body Weight Interval, I was taking breaks between moves and all over. Glad I get another chance at this one.
I was so ready for the stretch after the Combat routine. Quads were on fire! The Splits went very well. By the second round, I'm pushing so low on the left side. The right side definitely has ha hitch in the hip flexor. I had to take the Flow a bit slower today because my legs were a bit wobbly. But it was clean.
In the end, I torched a good 720+kcals. Less calories burned, but I'm glad for the shorter workouts.
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