9-26-16 Tennis.
Monday is usually cardio day, but due to scheduling at my university, Monday has become Tennis Day! But there will probably be changes in this as well in the coming months. But I'll try to keep it as consistent as possible.
My first day of tennis since the last time I played tennis close to 6 weeks ago when I played with my son in the beginning of August. Since then, I played close to 30 hours of Pickleball during the two weeks I was in the USA. I was a little nervous to see how the Pickleball affected my tennis game. Short answer, it messed it up BIG TIME!!! Mainly, three things: Timing, Form and Footwork. My goodness, I felt like a fish out of water during the first 15 minutes or so. I couldn't keep anything in the court, and I didn't feel comfortable moving, and I couldn't find the sweet spot or ideal contact point for the ball. I would either jam myself or have to lunge for the ball at the last second. My backhand was a disaster, way more than my forehand. With bad form, miscued timing, and early or late contact on the ball, I just lost all power in the stroke and I really felt it. Just starting off, I was miss-hitting the ball and it would really jar my shoulder on my forehand and my elbow on my backhand. Then positioning myself to set up for the ball, I was like a bumbling idiot. HOWEVER, after that initial mess and junk, I started to get the feel back. My the 30 minute point, I was starting to feel more comfortable, and sort of making good contact with the ball. There were some outside factors that influenced my play negatively in addition to what I have already stated. First, the gym was like a sauna. Just hot and humid. Sweat started pouring right from the get-go. Second, my legs were just just aching from yesterday's Leg Day with Sagi. I wasn't getting a good jump on short shots and lateral movement was brutally difficult. But, despite all that mess and difficulty, we did have a few stellar rallies that made the whole experience worth the effort. Overall, I really enjoyed taking that first step to get my tennis form back.
In the end, I torched 1000+kcals. Yes, it was less than what I burned during Pickleball, but the satisfaction of successfully placing a kill shot, or whipping a backhand passing shot cross-court just skimming over the net on a dead run, PRICELESS!!! Looking forward to next week.
When I got home, I was fully intending to do Splits and Flow, but an intense soreness set in and my knees started to throb, so I decided to take a break today and rest up and go for it tomorrow.
Tuesday, September 27, 2016
Monday, September 26, 2016
9-23-16 HY: Body Beast - Build: Back & Biceps + ChaLEAN Extreme - Extreme Core Circuit.
9-23-16 HY: Body Beast - Build: Back & Biceps + ChaLEAN Extreme - Extreme Core Circuit.
Well, today was my first day back of official work. No classes yet, but meeting with other teachers getting plans and schedules ready, etc. Busy, but got a lot done quickly. I got home a lot later than I wanted to so I was put into a bit of a time crunch. Back to the game. But I got the main routines in, I'll take my off day for the stretch today and so I'll have the end part of the workout tomorrow.
Final day of my come back week. That is come back from vacation in case I failed to say why this is my come back week. A lot of blips in today's routine. First Single Set was no problem. But I was really focusing on my form and really tried to copy Segi and I could feel my lower back really working it, but not straining so as to hurt it. Odd feeling, but it let me know that my form was correct. But still didn't use really heavy heavy weights just to be safe. In the next Super Set, I kept the former weight and the first two Pull Up sets, I hammered out straight. But the last set, I couldn't go all the way, So I split the 10reps 7-3. Total failure. It was all I could do not to jerk hang down. In the Giant Set, I upped the weight of several sets. I was happy I could do that. It also helped on time since I didn't need to change plates. My back was so burned out I went down on the Reverse Flies. Set four is a Single Set of Chin Ups. I did 12-8-6 straight previously, but today, I had to come off the bar a few time mid-set. So it was 8/4 - 5/2/1 - 3/2/1. The "/" denotes me coming off the bar. So burned out, I was. The next Single Set focused on Biceps, and I went up in weight on only the medium set. The burn was ON!!! The next Single Set was the Combo Set, the 1, 1, 2 Hammer Curls. My oh my, the Burn was on again, but this time, not only in my biceps, but also in my forearms. Specifically the muscle that is connected to my index fingers. I guess having to stabilize the dumbbell in the hammer position is putting a lot of resistance on that particular muscle. Major burn. By the final biceps set, my biceps were on FIRE!!! Oh man, were they burning. On the Drop set, I had to use a little body English to get the weights up. But I was able to limit it so I didn't use too much momentum. The final set, the move is seemingly easy, but man, does it really burn the back. It was a killer. Great pump and burn on the upper body.
My abs have been sore pretty much all week. The soreness was just starting to dissipate So I figured I was ready to do an ab routine. I didn't want to go too intense, which is why I went with Extreme Core Circuit again. Plus I really like this routine. But I decided to really concentrate on form and keeping my elbows open and hinging at the core. OH MY GOODNESS!!! Another extremely intense burn hit me like a mack truck! I had to back off some in the middle. I never realized how different the affect is when my elbows are open verses closed. HUGE DIFFERENCE!!! But it was a great workout on the core. I needed every stretch Chalene gave us.
That was it for the time, so I ended my workout, So...
In the end, I torched a surprising 969kcals. Great way for me to end my weed. I'm so ready for my off day. Happy Weekend!!!
Well, today was my first day back of official work. No classes yet, but meeting with other teachers getting plans and schedules ready, etc. Busy, but got a lot done quickly. I got home a lot later than I wanted to so I was put into a bit of a time crunch. Back to the game. But I got the main routines in, I'll take my off day for the stretch today and so I'll have the end part of the workout tomorrow.
Final day of my come back week. That is come back from vacation in case I failed to say why this is my come back week. A lot of blips in today's routine. First Single Set was no problem. But I was really focusing on my form and really tried to copy Segi and I could feel my lower back really working it, but not straining so as to hurt it. Odd feeling, but it let me know that my form was correct. But still didn't use really heavy heavy weights just to be safe. In the next Super Set, I kept the former weight and the first two Pull Up sets, I hammered out straight. But the last set, I couldn't go all the way, So I split the 10reps 7-3. Total failure. It was all I could do not to jerk hang down. In the Giant Set, I upped the weight of several sets. I was happy I could do that. It also helped on time since I didn't need to change plates. My back was so burned out I went down on the Reverse Flies. Set four is a Single Set of Chin Ups. I did 12-8-6 straight previously, but today, I had to come off the bar a few time mid-set. So it was 8/4 - 5/2/1 - 3/2/1. The "/" denotes me coming off the bar. So burned out, I was. The next Single Set focused on Biceps, and I went up in weight on only the medium set. The burn was ON!!! The next Single Set was the Combo Set, the 1, 1, 2 Hammer Curls. My oh my, the Burn was on again, but this time, not only in my biceps, but also in my forearms. Specifically the muscle that is connected to my index fingers. I guess having to stabilize the dumbbell in the hammer position is putting a lot of resistance on that particular muscle. Major burn. By the final biceps set, my biceps were on FIRE!!! Oh man, were they burning. On the Drop set, I had to use a little body English to get the weights up. But I was able to limit it so I didn't use too much momentum. The final set, the move is seemingly easy, but man, does it really burn the back. It was a killer. Great pump and burn on the upper body.
My abs have been sore pretty much all week. The soreness was just starting to dissipate So I figured I was ready to do an ab routine. I didn't want to go too intense, which is why I went with Extreme Core Circuit again. Plus I really like this routine. But I decided to really concentrate on form and keeping my elbows open and hinging at the core. OH MY GOODNESS!!! Another extremely intense burn hit me like a mack truck! I had to back off some in the middle. I never realized how different the affect is when my elbows are open verses closed. HUGE DIFFERENCE!!! But it was a great workout on the core. I needed every stretch Chalene gave us.
That was it for the time, so I ended my workout, So...
In the end, I torched a surprising 969kcals. Great way for me to end my weed. I'm so ready for my off day. Happy Weekend!!!
9-25-16 HY: Body Beast - Build: Legs + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
9-25-16 HY: Body Beast - Build: Legs + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
Pretty regular Sunday, went out in the early afternoon to do some errands with my wife. Ate out at a Chinese restaurant which was delicious. Made sure I ordered lots of veges along with the other staples. When I got home, I had to rest some before I got to my workout.
Legs is the routine I have been most worried about because for some reason, my legs have been feeling sore or fatigued since I came back to Japan. I have been consciously avoiding doing Legs... Until today. There was no more avoiding it, it was time to get it done. And frankly, it wasn't that bad, but there were times when I thought I wasn't going to make it. As far as weights go, I, for the most part kept the same weight as the previous time. The only weight I changed was to go up one notch on the second to last move of the routine, Seated Calf Raises. I went up 2.5kgs on both sets over last time. There were a few rep changes in the final Giant set as well, but everything was pretty much the same. The first set was fine. Legs felt strong and ready. The next Super Set took a lot out of me. Those were long sets doing double sets hitting both legs in one round. I really started to feel the burn during that Super Set. After the Super Set, I could feel my hamstrings and glutes starting to cramp. The muscles just sort of started to involuntarily started to contract. I quickly stretched them out and hurried to get to the next Giant Set. This is the Killer Set for sure. The Bulgarian Squat just totally burned out my legs. I had to really battle and stretch to prevent cramping. The Straight Leg Dead Lift started hitting on my back so I kept telling myself to watch my form. During the last heavy set, I sort of used a little momentum to get up, but I made sure to keep my front leg straight. The final Giant Set just burned out my calves on the first move. My rep count was a lot lower than the last time, too. I don't understand how I could have done that many reps in 30 seconds. Guess I'll have to work up to that. I had to write the info for the final Giant Set below because there was no room on the line.
I went right into the core workout. Yes, this is the third time in a row that I've done this one, but for some reason, I really like it, and I just want to do it again and again. SERIOUSLY!!! I have raised the weight in hand, though. Today, I had my 2kg hand weights and I was in pain. Serious burn there. Form was good, ball position also good. That combo equals the BURN! It felt good.
Splits and Flow were as good as can be expected. Kept pushing lower on the splits and the smoothness and cleanlyness of the Flow was beautiful to behold.
In the end, I torched over 1100kcals. Good way to start the week. I'm really curious how sore I'm going to be tomorrow. My biceps were still pretty sore today, so I'm thinking I'll be more sore on Tuesday than tomorrow. We'll see.
Pretty regular Sunday, went out in the early afternoon to do some errands with my wife. Ate out at a Chinese restaurant which was delicious. Made sure I ordered lots of veges along with the other staples. When I got home, I had to rest some before I got to my workout.
Legs is the routine I have been most worried about because for some reason, my legs have been feeling sore or fatigued since I came back to Japan. I have been consciously avoiding doing Legs... Until today. There was no more avoiding it, it was time to get it done. And frankly, it wasn't that bad, but there were times when I thought I wasn't going to make it. As far as weights go, I, for the most part kept the same weight as the previous time. The only weight I changed was to go up one notch on the second to last move of the routine, Seated Calf Raises. I went up 2.5kgs on both sets over last time. There were a few rep changes in the final Giant set as well, but everything was pretty much the same. The first set was fine. Legs felt strong and ready. The next Super Set took a lot out of me. Those were long sets doing double sets hitting both legs in one round. I really started to feel the burn during that Super Set. After the Super Set, I could feel my hamstrings and glutes starting to cramp. The muscles just sort of started to involuntarily started to contract. I quickly stretched them out and hurried to get to the next Giant Set. This is the Killer Set for sure. The Bulgarian Squat just totally burned out my legs. I had to really battle and stretch to prevent cramping. The Straight Leg Dead Lift started hitting on my back so I kept telling myself to watch my form. During the last heavy set, I sort of used a little momentum to get up, but I made sure to keep my front leg straight. The final Giant Set just burned out my calves on the first move. My rep count was a lot lower than the last time, too. I don't understand how I could have done that many reps in 30 seconds. Guess I'll have to work up to that. I had to write the info for the final Giant Set below because there was no room on the line.
I went right into the core workout. Yes, this is the third time in a row that I've done this one, but for some reason, I really like it, and I just want to do it again and again. SERIOUSLY!!! I have raised the weight in hand, though. Today, I had my 2kg hand weights and I was in pain. Serious burn there. Form was good, ball position also good. That combo equals the BURN! It felt good.
Splits and Flow were as good as can be expected. Kept pushing lower on the splits and the smoothness and cleanlyness of the Flow was beautiful to behold.
In the end, I torched over 1100kcals. Good way to start the week. I'm really curious how sore I'm going to be tomorrow. My biceps were still pretty sore today, so I'm thinking I'll be more sore on Tuesday than tomorrow. We'll see.
Thursday, September 22, 2016
9-22-16 HY: Combat HIIT 1 Power + Splits + TCF.
9-22-16 HY: Combat HIIT 1 Power + Splits + TCF.
Got to bed late last night because I was trying to help my son with his computer via FaceTime. It did not go well. My son is, to put it mildly, technologically impaired, so some things I was telling him to try were just going way over his head and my brain had, for all intents and purposes, shut down so I was not in the best of moods. So, that led to me getting up really late and I ended up pushing my schedule back about 90 minutes. So my morning workout became a mid-afternoon workout and so on and so forth. On top of all that, I woke up with some pretty sore Shoulders and Traps. I also had a good ache/burn in my abs. YES!!! Good way to start off the day. Anyway, suffice it to say I got my workout done and done.
HIIT 1 Power is a good routine, but with my sore shoulders, the strength part of this routine was brutal. Therefore, I reduced the weight by a little bit and pushed through it. The Tracks in this routine are good, but the two tracks that KILL ME are the Strength track and the Plyo/Burpee track. Despite the soreness, I got through the Shoulder Presses and got a good pump. Really burned out my shoulders combined with yesterday. The Burpee Track is always brutal. I do the 8rep round with no problems. The 12rep round required some extended break time, but the "2 sets of 8" round, I usually take a break between sets of 8, but today, I didn't want to take a break, I wanted to go straight through. I also wanted to do all three levels. Level 1 is a single jump squat after the burpee. Level 2 is two Jump Squats after the Burpee, and Level three is a High Knee Power Jump after the Burpee. After that last rep, I was dead. But I accomplished my goal and went straight through all 16 reps with no break. There might of been a little modification on the double jump squat with depth, but I caught a second wind and nailed out those Burpee Power Jumps. The final Track is calm, but extremely brutal in the I am in plank most of the time. I also added some reps to be even. Each move I did two sets of 8. I needed to take a "Shake out my shoulders" break after each of the four sets, and the final set of Spider push ups was my death nell. HA! But that extra little pump and the end. Got through!
Definitely no abs today. I should be okay for tomorrow to do some abs. So I went right into the Splits and I KILLED IT!!! I am so excited that I am as low as I am now on my Straddle Splits. Side splits are still there, but since my Hammys are still a bit sore, I didn't want to pull anything as to injure myself. So I pushed as much as I could. The Flow was on point as good as can be expected.
In the end, I torched a solid 1014kcals. One more day and my come back week will be just a memory.
Got to bed late last night because I was trying to help my son with his computer via FaceTime. It did not go well. My son is, to put it mildly, technologically impaired, so some things I was telling him to try were just going way over his head and my brain had, for all intents and purposes, shut down so I was not in the best of moods. So, that led to me getting up really late and I ended up pushing my schedule back about 90 minutes. So my morning workout became a mid-afternoon workout and so on and so forth. On top of all that, I woke up with some pretty sore Shoulders and Traps. I also had a good ache/burn in my abs. YES!!! Good way to start off the day. Anyway, suffice it to say I got my workout done and done.
HIIT 1 Power is a good routine, but with my sore shoulders, the strength part of this routine was brutal. Therefore, I reduced the weight by a little bit and pushed through it. The Tracks in this routine are good, but the two tracks that KILL ME are the Strength track and the Plyo/Burpee track. Despite the soreness, I got through the Shoulder Presses and got a good pump. Really burned out my shoulders combined with yesterday. The Burpee Track is always brutal. I do the 8rep round with no problems. The 12rep round required some extended break time, but the "2 sets of 8" round, I usually take a break between sets of 8, but today, I didn't want to take a break, I wanted to go straight through. I also wanted to do all three levels. Level 1 is a single jump squat after the burpee. Level 2 is two Jump Squats after the Burpee, and Level three is a High Knee Power Jump after the Burpee. After that last rep, I was dead. But I accomplished my goal and went straight through all 16 reps with no break. There might of been a little modification on the double jump squat with depth, but I caught a second wind and nailed out those Burpee Power Jumps. The final Track is calm, but extremely brutal in the I am in plank most of the time. I also added some reps to be even. Each move I did two sets of 8. I needed to take a "Shake out my shoulders" break after each of the four sets, and the final set of Spider push ups was my death nell. HA! But that extra little pump and the end. Got through!
Definitely no abs today. I should be okay for tomorrow to do some abs. So I went right into the Splits and I KILLED IT!!! I am so excited that I am as low as I am now on my Straddle Splits. Side splits are still there, but since my Hammys are still a bit sore, I didn't want to pull anything as to injure myself. So I pushed as much as I could. The Flow was on point as good as can be expected.
In the end, I torched a solid 1014kcals. One more day and my come back week will be just a memory.
Wednesday, September 21, 2016
9-21-16 HY: Body Beast - Build: Shoulders + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
9-21-16 HY: Body Beast - Build: Shoulders + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
Short week this week so no mid-week recovery. I'm going straight through to Friday. Another morning shake and morning workout. I will be sad when this schedule ends... NEXT WEEK!!! Because next week is back to reality and work. I'm still not sure what my schedule will be like this coming week, so I will need to see what happens so I can figure out a workout schedule. I don't even know when my tennis day can be if it will happen at all. It all depends on class schedules. I should know by October, though. Back to today. Today is resistance, but the last resistance I did on Monday brought on a little light headedness and nausea mid-workout so I was a little nervous about today's workout. But since it is only upper body, specifically shoulders, my worries were quickly dashed.
Went for Shoulders today and I was a bit nervous because, frankly, it has been a while since I really worked my shoulders. The weights I had noted were from February. So it has been over 6 months since I was on a regular resistance program. Plus, this being day 3 of my come back, I notched it down a bit. Check out the worksheet below to see how much I went down. The numbers after the "/ " are the weights I did today. Only three moves saw no reduction in weights. I have a little tweak in my right shoulder from sleeping in a weird position so that was causing a little apprehension as well. But once I got into the workout, it was just me and the weights and Segi. I really burned out my shoulders today. I almost hit failure on every heavy set. The only move I significantly modified was in the second Super Set, the "Dumbbell Scap Trap". Since I don't have a bench, I initially tried it on a Swiss Ball, but I was too low to get any resistance on the weights, so I ended up having to do the raises standing with a hinged at the waist. Hitting those Traps are hard, but I think I did a pretty good job. Really felt a great shoulder pump afterwards. I am considering getting another set of dumbbells, and EZ bar and a bench. Sort of a long term project I have is to set up a small gym in my son's room, or what will be formerly known as my son's room. Just need the green light from my wife.
There was only one focused ab move today, so I felt the need for more abs, so I got out one of my favorite "go to" routines. I only used 1kg hand weights today but I really tried to target my core and the burn was ON! Great routine!
Splits, again, it that same low as yesterday, but today, there was a little kink in my hip flexors so no lower push. Just hit that point, held it for about 50 seconds, then came out of it. Hamstrings are still really sore, so the side splits are a work in progress. The Flow was as usual, clean and smooth.
In the end, I torched around 850+kcals. Pretty much what I expected with the focus on upper body. I wonder what will happen tomorrow.
Short week this week so no mid-week recovery. I'm going straight through to Friday. Another morning shake and morning workout. I will be sad when this schedule ends... NEXT WEEK!!! Because next week is back to reality and work. I'm still not sure what my schedule will be like this coming week, so I will need to see what happens so I can figure out a workout schedule. I don't even know when my tennis day can be if it will happen at all. It all depends on class schedules. I should know by October, though. Back to today. Today is resistance, but the last resistance I did on Monday brought on a little light headedness and nausea mid-workout so I was a little nervous about today's workout. But since it is only upper body, specifically shoulders, my worries were quickly dashed.
Went for Shoulders today and I was a bit nervous because, frankly, it has been a while since I really worked my shoulders. The weights I had noted were from February. So it has been over 6 months since I was on a regular resistance program. Plus, this being day 3 of my come back, I notched it down a bit. Check out the worksheet below to see how much I went down. The numbers after the "/ " are the weights I did today. Only three moves saw no reduction in weights. I have a little tweak in my right shoulder from sleeping in a weird position so that was causing a little apprehension as well. But once I got into the workout, it was just me and the weights and Segi. I really burned out my shoulders today. I almost hit failure on every heavy set. The only move I significantly modified was in the second Super Set, the "Dumbbell Scap Trap". Since I don't have a bench, I initially tried it on a Swiss Ball, but I was too low to get any resistance on the weights, so I ended up having to do the raises standing with a hinged at the waist. Hitting those Traps are hard, but I think I did a pretty good job. Really felt a great shoulder pump afterwards. I am considering getting another set of dumbbells, and EZ bar and a bench. Sort of a long term project I have is to set up a small gym in my son's room, or what will be formerly known as my son's room. Just need the green light from my wife.
There was only one focused ab move today, so I felt the need for more abs, so I got out one of my favorite "go to" routines. I only used 1kg hand weights today but I really tried to target my core and the burn was ON! Great routine!
Splits, again, it that same low as yesterday, but today, there was a little kink in my hip flexors so no lower push. Just hit that point, held it for about 50 seconds, then came out of it. Hamstrings are still really sore, so the side splits are a work in progress. The Flow was as usual, clean and smooth.
In the end, I torched around 850+kcals. Pretty much what I expected with the focus on upper body. I wonder what will happen tomorrow.
Tuesday, September 20, 2016
9-20-16 HY: Combat 60 - Extreme Cardio Fighter + Splits + TCF.
9-20-16 HY: Combat 60 - Extreme Cardio Fighter + Splits + TCF.
I woke up sore in all the good places. Yesterday's Total Body workout was really total body. Upper body and lower body needed a good amount of stretching out.
Day 2 of my come back. Today is cardio day so I decided to go back to Combat and start where I left off which is week 6. It was a little intimidating to start with Combat 60, but there was no wimping out today. The one thing I did differently to modify a little bit during my return was to not use any hand weights. Not much to say, but I killed it. There was no cardio circuit that I didn't feel good about. Notice I said "Cardio Circuit". That final strength and ab section was as usual, extremely brutal. I was able to do the first set with the team, but that was on my knees. I needed to take a little extra break between sets, and then between the push ups and the abs, but I nailed it. I was thinking to do some abs also, but I was focusing on the core during the knee up moves and kicks, and I burned it up on the last circuit so I figured I was okay with abs so I went straight to splits.
Big news, I hit a new low today and I feel, REALLY FEEL that I'll get my straddle splits within the next couple of months. It was like a totally smashed through a plateau and sank even lower. I was ready to push to the end, but there was still just a little too much pain at the lowest point, but there was no kink in my hip flexors so I pushed lower. I got lower than 5 inches so I felt really good. The side splits still have more to go, and since, especially, my hamstrings felt really sore, I didn't push to much on the side splits. I'll do it more later. The Flow was also very smooth and clean.
In the end, I torched a nice 1060+kcals. I cut almost an hour off my workout time so I was happy I could get some extra time to do other things.
I woke up sore in all the good places. Yesterday's Total Body workout was really total body. Upper body and lower body needed a good amount of stretching out.
Day 2 of my come back. Today is cardio day so I decided to go back to Combat and start where I left off which is week 6. It was a little intimidating to start with Combat 60, but there was no wimping out today. The one thing I did differently to modify a little bit during my return was to not use any hand weights. Not much to say, but I killed it. There was no cardio circuit that I didn't feel good about. Notice I said "Cardio Circuit". That final strength and ab section was as usual, extremely brutal. I was able to do the first set with the team, but that was on my knees. I needed to take a little extra break between sets, and then between the push ups and the abs, but I nailed it. I was thinking to do some abs also, but I was focusing on the core during the knee up moves and kicks, and I burned it up on the last circuit so I figured I was okay with abs so I went straight to splits.
Big news, I hit a new low today and I feel, REALLY FEEL that I'll get my straddle splits within the next couple of months. It was like a totally smashed through a plateau and sank even lower. I was ready to push to the end, but there was still just a little too much pain at the lowest point, but there was no kink in my hip flexors so I pushed lower. I got lower than 5 inches so I felt really good. The side splits still have more to go, and since, especially, my hamstrings felt really sore, I didn't push to much on the side splits. I'll do it more later. The Flow was also very smooth and clean.
In the end, I torched a nice 1060+kcals. I cut almost an hour off my workout time so I was happy I could get some extra time to do other things.
Monday, September 19, 2016
9-19-16 HY: P90X3 - Cold Start + Body Beast - Beast: Total Body + Splits + TCF.
9-19-16 HY: P90X3 - Cold Start + Body Beast - Beast: Total Body + Splits + TCF.
Starting back up with my workouts after my two week trip to the USA. Going to the US was fine, I was able to exercise by playing Pickle-Ball on my first full day there. It was a bit weird and I was a bit tired, but once I started playing, the Adrenalin started pumping and was into it. But jet lag coming back to Japan is always worse, and this year, it was very different from past years. It was quite normal in the past, waking up at 3am or 4am, feeling really sleepy in the middle of the day. That usually lasted for at least 4-5 days before my body started returning to normal. This time, I was actually able to sleep through the night, almost, for the first two days, then stay up most of the day. The first day, however, I did take a long nap from 6pm to almost 9pm. But I was able to go back to sleep and sleep through. The weirdest thing is that I was feeling light headed and dizzy when I moved quickly. So I would have to turn my head very slowly. This persisted from Wednesday to Sunday, the 18th. I wanted to start my workout schedule on Sunday, but I was still feeling that light headedness, so I opted for holding off one more day. This is the longest break I've taken from working out for several years, and I can't even remember the last 1+ day break I've taken. I was worried about a lot of things, a diminishing of strength and flexibility, to name a couple right off, but my biggest worry was if my dizziness would stay away. With a sudden rush of blood, I didn't know quite how my body would react. I was soon to find out.
So, here we go! I wanted to do a routine that would evenly hit all my muscle groups to start off my week, and I knew I wanted it to be a resistance routine, so I decided on Body Beast's Beast Total Body. Not too many sets per muscle group, but enough to wake it up. As the warm up started, I looked at the time and it was just over a 1 minute warm up. Yes, just ONE MINUTE! So, I stopped the video and did P90X3's Cold Start to get a good stretch and warm up in before pushing my body. I'm glad I did that because I think I might have injured something had I not. The first move was 15 reps of Pull Ups. I was already thinking, "No way! I can't do 15 reps now!". But to my surprise, I was able to do them all in one set. The second set was definitely tougher, but still all in one. The rest of the first circuit set was relatively easy. I was feeling pretty good. The second Circuit Set is where the fatigue started in. I was still thinking to take it easy so I only did 17kgs. That started the blood really pumping, and then the Bent-Over Rows. Segi does them with two hand, but I did them one side at a time. Not sure why I did it that way, but I think it was because I didn't want to pressure my back on the Bent-Over part of the move. I was really winded after the Rows, and I started to get light headed. So I had to take a breather in the middle of the Circuit. I was able to hammer out the last two moves. But I was really out of breath. I didn't go up in weight on anything, in fact, I went down by 2.5kgs on the Rows. That seemed to help some, and I wasn't as winded or light headed. The third Circuit Set was killer. I was thinking I could do 10kgs or even 12kgs on the first move, 1,1,2 Military Presses, but the guys on the video were only using 10lbs and 15lbs, so I figured I had better go with their weight. So I used 7.5kgs. It started off fine, but I started to die really quick. I had to take a break at 10reps, then finish it out. The second set, I went down 1kg and was able to just barely do 15 reps at once. The Post Delt Raise was also a burner with only 4, but I ventured up to 5kgs for the second set and killed it. The last two moves were good, and I was able to go up a little in weight for the second round. The final Circuit Set really burned me out. I ended up having to stick with 8.75kgs for the first move in the second set. The same with the Second move, Triceps Extension Kickbacks. Calf Raises-Weight on Shoulders, I had to cheat, and I let the weights hang. Still got a good burn on the calves, though. The last move took me right up to failure. I was somewhat light headed for most of the routine after the second Circuit Set so I was taking between break all over the place, but I kept mid-set breaks to a minimum. I felt really pumped after this routine which felt really good after such a long break. Could have done without the light headedness though. Here it the worksheet.
I was initially thinking to do an ab routine after the resistance routine, but my abs were already burning from the moves in Total Body, so I figured I had done enough ab work for the day, so I moved right to the Splits. I was really wondering how much I had lost, but to my surprise, again, I hadn't really lost anything. It even felt better than it does after one off day. I hit my mark and passed it. I came really close to a new low. But on my Kosaks, I was really feeling that inner thigh stretch. Felt a good pain there. Side splits were about the same as I had left them, but I got to a new low on he Straddle Splits. I added time to them, until I couldn't take the pain. The Flow was as good as ever, no slips or misses.
In the end, over all, I had a good workout, but I was in need of several short and medium breaks because of my light-headedness, so the workout itself went long, just under 3 hours. I also torched just under 1500kcals. I'd say that was as good a start as any. Hopefully I can do better tomorrow. Less light headedness.
Starting back up with my workouts after my two week trip to the USA. Going to the US was fine, I was able to exercise by playing Pickle-Ball on my first full day there. It was a bit weird and I was a bit tired, but once I started playing, the Adrenalin started pumping and was into it. But jet lag coming back to Japan is always worse, and this year, it was very different from past years. It was quite normal in the past, waking up at 3am or 4am, feeling really sleepy in the middle of the day. That usually lasted for at least 4-5 days before my body started returning to normal. This time, I was actually able to sleep through the night, almost, for the first two days, then stay up most of the day. The first day, however, I did take a long nap from 6pm to almost 9pm. But I was able to go back to sleep and sleep through. The weirdest thing is that I was feeling light headed and dizzy when I moved quickly. So I would have to turn my head very slowly. This persisted from Wednesday to Sunday, the 18th. I wanted to start my workout schedule on Sunday, but I was still feeling that light headedness, so I opted for holding off one more day. This is the longest break I've taken from working out for several years, and I can't even remember the last 1+ day break I've taken. I was worried about a lot of things, a diminishing of strength and flexibility, to name a couple right off, but my biggest worry was if my dizziness would stay away. With a sudden rush of blood, I didn't know quite how my body would react. I was soon to find out.
So, here we go! I wanted to do a routine that would evenly hit all my muscle groups to start off my week, and I knew I wanted it to be a resistance routine, so I decided on Body Beast's Beast Total Body. Not too many sets per muscle group, but enough to wake it up. As the warm up started, I looked at the time and it was just over a 1 minute warm up. Yes, just ONE MINUTE! So, I stopped the video and did P90X3's Cold Start to get a good stretch and warm up in before pushing my body. I'm glad I did that because I think I might have injured something had I not. The first move was 15 reps of Pull Ups. I was already thinking, "No way! I can't do 15 reps now!". But to my surprise, I was able to do them all in one set. The second set was definitely tougher, but still all in one. The rest of the first circuit set was relatively easy. I was feeling pretty good. The second Circuit Set is where the fatigue started in. I was still thinking to take it easy so I only did 17kgs. That started the blood really pumping, and then the Bent-Over Rows. Segi does them with two hand, but I did them one side at a time. Not sure why I did it that way, but I think it was because I didn't want to pressure my back on the Bent-Over part of the move. I was really winded after the Rows, and I started to get light headed. So I had to take a breather in the middle of the Circuit. I was able to hammer out the last two moves. But I was really out of breath. I didn't go up in weight on anything, in fact, I went down by 2.5kgs on the Rows. That seemed to help some, and I wasn't as winded or light headed. The third Circuit Set was killer. I was thinking I could do 10kgs or even 12kgs on the first move, 1,1,2 Military Presses, but the guys on the video were only using 10lbs and 15lbs, so I figured I had better go with their weight. So I used 7.5kgs. It started off fine, but I started to die really quick. I had to take a break at 10reps, then finish it out. The second set, I went down 1kg and was able to just barely do 15 reps at once. The Post Delt Raise was also a burner with only 4, but I ventured up to 5kgs for the second set and killed it. The last two moves were good, and I was able to go up a little in weight for the second round. The final Circuit Set really burned me out. I ended up having to stick with 8.75kgs for the first move in the second set. The same with the Second move, Triceps Extension Kickbacks. Calf Raises-Weight on Shoulders, I had to cheat, and I let the weights hang. Still got a good burn on the calves, though. The last move took me right up to failure. I was somewhat light headed for most of the routine after the second Circuit Set so I was taking between break all over the place, but I kept mid-set breaks to a minimum. I felt really pumped after this routine which felt really good after such a long break. Could have done without the light headedness though. Here it the worksheet.
I was initially thinking to do an ab routine after the resistance routine, but my abs were already burning from the moves in Total Body, so I figured I had done enough ab work for the day, so I moved right to the Splits. I was really wondering how much I had lost, but to my surprise, again, I hadn't really lost anything. It even felt better than it does after one off day. I hit my mark and passed it. I came really close to a new low. But on my Kosaks, I was really feeling that inner thigh stretch. Felt a good pain there. Side splits were about the same as I had left them, but I got to a new low on he Straddle Splits. I added time to them, until I couldn't take the pain. The Flow was as good as ever, no slips or misses.
In the end, over all, I had a good workout, but I was in need of several short and medium breaks because of my light-headedness, so the workout itself went long, just under 3 hours. I also torched just under 1500kcals. I'd say that was as good a start as any. Hopefully I can do better tomorrow. Less light headedness.
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