11-16-16 HY: Combat - HIIT 2 Shock Plyo + Splits + TCF.
Morning shake and workout today.
I was thinking the 45 minute routine was up today but it was the Shock Plyo. I'm actually happy it was this one because I am going to skip the Leg workout from Body Beast because of my back for a couple weeks. But this routine is a really great/terrible one for the legs. My legs were burning mid-way through the warm up track. That series of Double Lunges, then Jump Lunges is a killer progression. But frying my legs so quickly, helped me hit my second wind a little faster. Then, I was able to finish out the routine. My legs were like jello walking down the stairs. I really am growing to like this routine more and more.
Splits and Flow came in the evening after work. My hamstrings were still sore from Pickleball, so they were hurting a bit on those stretches. But they stretched out pretty quickly. So I push harder after the initial pain subsided. Flow was fine, but I lost my balance a few times, so I still need some time to get back into it. Then, just for interest sake, I wore my HRM and just the stretch and Flow burned just under 200kcals in just under an hour.
In the end, I torched close to 900kcals. It was nice to get back to a regular cardio routine.
Friday, November 18, 2016
Tuesday, November 15, 2016
11-15-16 HY: Beast Body - Bulk: Arms + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
11-15-16 HY: Beast Body - Bulk: Arms + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
Regular day, regular schedule. Back to resistance today.
I started as I usually do setting up my weights. I have to stoop over to get my weights out of their holding area and I could quickly feel that the stooping position was putting too much pressure already so I had to be really careful not to re-injure my back by getting into a bad position. I started by reducing the light weight. I noticed that Segi was using only 10lbs for his light weight on the first Progressive Set, so I decided to go down to 4kgs on my light weight. Segi's medium and heavy weights take big jumps where I usually went up by only 1.25 - 2.5kbs. So on this move, I started off really light and then jumped like 5kgs on each step from there. Previously, I did 7.5-10-12 and back down, but today, it was 4-7.5-12 So my jumps were a lot bigger. That immediately brought on a huge pump. On the next Single Set, I cut the light and medium weight a lot. 14.5 to 7.5, then 17 to 12 on the medium weight. But on the Drop Set, I went up to 22 then 19.5kgs, just one plate off the previous go. I kept the Force Set at 12, and that was tough. But I was able to get it done. Now the pump was so tight. The next Single Set for Triceps was the Skull Crusher. I kept the weights the same as last time. It was a good range for me. Struggled on the last of the Drop Set. In the next Progressive Sets for biceps and triceps, I kept the same weight as last time. The lighter weights. Light and medium were fine, but the heavy was almost to failure on the right, and I lost range of motion and height on the left. Also, had to do a mid set break. But on the descending set, the burn was on. Man that was a rough set. The triceps Kickbacks were better, but the burn was on as well. The final Single Set, I did again as a double set, the weighted Crunches, and I kept the 12kgs, but this time I did the back first then the front. Wore me out! HUGE PUMP and WOW Burn!
I moved to Abs. I would be going to Ab Ripper X this week, but I have to take a step back because of my back, so I went to Swiss Ball. Immediately I went to ChaLEAN Extreme and got this routine out. It is great to work my abs. Felt good. I also chose this routine because the back support I get from it is great. So I didn't have to worry about my back. Watch that angle especially when getting something off he floor. Got to be smarter. But I got a good workout and will be hoping for more burn later this week.
Splits were really good tonight, to my surprise. My legs were pretty sore today after the Pickleball yesterday, so I was a bit worried about it. After the initial pain, I was able to get comfortably low on all spits. The Flow was right on track as well.
In the end, I torched just over 900kcals. It was a good routine to get back into resistance. I felt really good about it.
Regular day, regular schedule. Back to resistance today.
I started as I usually do setting up my weights. I have to stoop over to get my weights out of their holding area and I could quickly feel that the stooping position was putting too much pressure already so I had to be really careful not to re-injure my back by getting into a bad position. I started by reducing the light weight. I noticed that Segi was using only 10lbs for his light weight on the first Progressive Set, so I decided to go down to 4kgs on my light weight. Segi's medium and heavy weights take big jumps where I usually went up by only 1.25 - 2.5kbs. So on this move, I started off really light and then jumped like 5kgs on each step from there. Previously, I did 7.5-10-12 and back down, but today, it was 4-7.5-12 So my jumps were a lot bigger. That immediately brought on a huge pump. On the next Single Set, I cut the light and medium weight a lot. 14.5 to 7.5, then 17 to 12 on the medium weight. But on the Drop Set, I went up to 22 then 19.5kgs, just one plate off the previous go. I kept the Force Set at 12, and that was tough. But I was able to get it done. Now the pump was so tight. The next Single Set for Triceps was the Skull Crusher. I kept the weights the same as last time. It was a good range for me. Struggled on the last of the Drop Set. In the next Progressive Sets for biceps and triceps, I kept the same weight as last time. The lighter weights. Light and medium were fine, but the heavy was almost to failure on the right, and I lost range of motion and height on the left. Also, had to do a mid set break. But on the descending set, the burn was on. Man that was a rough set. The triceps Kickbacks were better, but the burn was on as well. The final Single Set, I did again as a double set, the weighted Crunches, and I kept the 12kgs, but this time I did the back first then the front. Wore me out! HUGE PUMP and WOW Burn!
I moved to Abs. I would be going to Ab Ripper X this week, but I have to take a step back because of my back, so I went to Swiss Ball. Immediately I went to ChaLEAN Extreme and got this routine out. It is great to work my abs. Felt good. I also chose this routine because the back support I get from it is great. So I didn't have to worry about my back. Watch that angle especially when getting something off he floor. Got to be smarter. But I got a good workout and will be hoping for more burn later this week.
Splits were really good tonight, to my surprise. My legs were pretty sore today after the Pickleball yesterday, so I was a bit worried about it. After the initial pain, I was able to get comfortably low on all spits. The Flow was right on track as well.
In the end, I torched just over 900kcals. It was a good routine to get back into resistance. I felt really good about it.
11-14-16 HY: Pickleball + Splits + TCF.
11-14-16 HY: Pickleball + Splits + TCF.
After over a week off of literally zero strenuous workouts, I was feeling the need to get back into workout. I wanted to start on Sunday, but because of the sudden trip to the Field Hockey Finals over 2 hours north, no go. So, my come back started today. And it started with Pickleball. I was pretty confident to play, because I was not in pain from movement, the pain came from sitting. That is the first time experience for me. My back was either so messed up that any position was painful, or sitting and lying down were the only comfortable positions. But sitting causing the pain was a first. But just to be safe, I started out slow with the warm up, but after a few rallies, I was feeling confident that my back was fine the this kind of movement so I started to turn it up. We ended up playing 5 games and I won 4 of them. The first and last three. I lost the second game. Perhaps it was a laps in concentration, but the last three games took longer than than the first couple. Lots of good rallies, shots, and plays. We had a lot of fun and we sweat a lot. Not as much as usual because the gym was actually at the perfect temperature today. I also, FINALLY!!!, Remembered to bring my phone so I could snap a pic of the Pickleball court. So here it is...
We use the doubles badminton lines (green). A lot of fun and a great calorie burn.
I got to the Splits in the evening. I was really worried that I lost some flexibility, and for the most part, I did lose some, but I was able to get back to my low mark with some normal pain and weight bearing. My hamstrings are definitely tighter, but they opened up some to let me get back to the mark. It will take a couple weeks at best to get loose again. Reaching my goal by December 31 took a big hit. The Flow was good. I lost my balance a bit on the first run through, but the subsequent Flows were on point.
In the end, of the Pickleball, I torched 1100+kcals. God to get back to the big burns. Tomorrow, resistance.
After over a week off of literally zero strenuous workouts, I was feeling the need to get back into workout. I wanted to start on Sunday, but because of the sudden trip to the Field Hockey Finals over 2 hours north, no go. So, my come back started today. And it started with Pickleball. I was pretty confident to play, because I was not in pain from movement, the pain came from sitting. That is the first time experience for me. My back was either so messed up that any position was painful, or sitting and lying down were the only comfortable positions. But sitting causing the pain was a first. But just to be safe, I started out slow with the warm up, but after a few rallies, I was feeling confident that my back was fine the this kind of movement so I started to turn it up. We ended up playing 5 games and I won 4 of them. The first and last three. I lost the second game. Perhaps it was a laps in concentration, but the last three games took longer than than the first couple. Lots of good rallies, shots, and plays. We had a lot of fun and we sweat a lot. Not as much as usual because the gym was actually at the perfect temperature today. I also, FINALLY!!!, Remembered to bring my phone so I could snap a pic of the Pickleball court. So here it is...
We use the doubles badminton lines (green). A lot of fun and a great calorie burn.
I got to the Splits in the evening. I was really worried that I lost some flexibility, and for the most part, I did lose some, but I was able to get back to my low mark with some normal pain and weight bearing. My hamstrings are definitely tighter, but they opened up some to let me get back to the mark. It will take a couple weeks at best to get loose again. Reaching my goal by December 31 took a big hit. The Flow was good. I lost my balance a bit on the first run through, but the subsequent Flows were on point.
In the end, of the Pickleball, I torched 1100+kcals. God to get back to the big burns. Tomorrow, resistance.
Monday, November 14, 2016
11-05-16 HY: Body Beast - Bulk Back + 10 Minute Trainer - Abs + Splits + TCF.
11-05-16 HY: Body Beast - Bulk Back + 10 Minute Trainer - Abs + Splits + TCF.
Yes, it has been over a week since I last posted. The reason being will become clear as I talk about this workout that I did a couple Saturday nights ago. The story starts about three weeks before the 5th because that is when I started to prepare my sermon for my church. I was tackling the most difficult topic, language wise for me, I have ever tried. But I have been wanting to talk on this topic for years, but I just never felt secure enough with my Japanese skills to go for it. Finally, I feel good about my Japanese skill, so I decided to do it. Anyway, Saturday morning, I delivered my talk/sermon and it wasn't perfect, but a lot of the people said that they learned a lot and that they thought about issues I brought out for the first time, so I was happy. Well, I had already taken Friday off, so I knew I was going to workout that night. I thought I Bulk: Arms was up, but it was Back. Checking the worksheet, I figured it was okay, so I just went according to the schedule.
The first Super Set was fine. I stuck with the weights from before so the Pull-Over was good. I was considering going heavier the next time out. The first two sets of Pull Ups were complete sets of 10reps. But the last set was broken into a 5/3/2 configuration. I was a little surprised that I wasn't able to do 10reps for the third set. The next Progressive Set started out well with all the ascending weights. But on the descending heavy set, as I was bending to start the reps, I felt something in my lower right side sort of become disconnected. It felt sort of like peeling a big scab, or breaking the seal on a big suction cup. I actually felt something separate from one side to the other. It felt more weird than painful, but the next moment, I felt a little prick of pain and I put the weights down. I did a little stretch and found that there was pain at a specific angle, and almost not pain at other angles. So, I continued my workout avoiding that painful back angle. Also, I modified a lot of the moves from then on to not put pressure on my back. So, for the descending set of Reverse Grip Rows, I did one handed instead of double. It went okay. The Force set with One-Arm Rows was also fine. No need to go down in weight. The next Single set, Dead Lift, I didn't do. Instead, I did shoulder shrugs and as I brought my shoulders up, I thrust them back to activate the back muscles. I also greatly reduced the weights down to 10/12/15.25/14.5kgs. That cut 5-10kgs across the board. On the final Super Set, instead of doing the Reverse Flies bending over, I did them on the Swiss Ball, and the Plank Rotation, I did normally with no modification. The last few reps with the 7.5kgs though were extremely tough. My core just lost strength right at the end. Got to failure, but it was because of my injury. I actually didn't feel that much pain overall, just in that certain bent over angle.
Abs were a little tougher because of a lot of the Plank moves. So I had to do the modification move and go on my knees for all the Plank moves. But I still tried to make it clean and keep my form perfect. But I think my sub-conscious got the better of me and I was using other muscles to help with the moves because I didn't get as much of a burn on my abs as I usually do, or as I did the previous time.
The Splits were fine, still got to my mark and was able to push passed it. But on certain moves where I had to lean over, I didn't lean to that painful spot, so stayed a little more upright on the hamstring stretch. And the Flow was a little slower than usual, but got through it with no big hiccups.
In the end, I torched around 750kcals. But I was moving much slower and I had to be more careful of the movement and my back.
The next morning, my back was throbbing, but it wasn't too painful. But I had to work that Sunday as a English Proficiency Test interviewer. A lot of sitting for hours on end. By the end of the day, sitting was the most painful position for me. I could feel the muscle in my lower right back harden and pull the longer I sat, and when I stood up, or tried to stand up, I couldn't stand up straight. Something was hindering me from standing up straight. The pain was real, and sitting was the enemy. I was unable to do anything that night, so no workout, and no sitting at the computer to post. In fact, I wasn't able to sit at my computer for about 5 days. So no big passages typed during that time. Little comments here and there on my iPad, but that was about it. Luckily my school had entrance exams on Thursday and Friday, so no classes. But I still had to go to school and sit at my desk. So, I brought my little Rumble Roller and set it on my lower right back. IT WAS AWESOME!!! For the first time, I was able to stand up relatively straight from a sitting position. So I kept my roller with me whenever I could. Driving was the worst. I have a one hour commute to and from work. I could barely get out of my car after an hour of driving during the first 4 days. But once I got my roller working, it started getting better. In addition to that, from Monday to Friday, I went to the clinic and got some electric treatment which help to speed up the healing. On Sunday, I had to go to the next state north to attend my daughter's Field Hockey match. It was the Finals of the Kyushu Division so I wasn't going to miss it. But my wife, what an angel, drove the whole way because she didn't want my back to get worse. So I sat with my roller in the co-pilot seat. It was a 2 and a half hour drive. That day, I did a lot of walking and actually the more moving I did the better my back felt, but the sitting was still a problem. Well, my daughter's team lost the game in a sudden death shoot out. It was a great game. But just by making it to the finals, they earned their ticket to the national tournament in March way up north near Osaka. Very proud of my baby! Monday, will be its own post. But I am ready and chomping at the bit to get back into my workouts. I know I lost strength so I need to get that back.
Yes, it has been over a week since I last posted. The reason being will become clear as I talk about this workout that I did a couple Saturday nights ago. The story starts about three weeks before the 5th because that is when I started to prepare my sermon for my church. I was tackling the most difficult topic, language wise for me, I have ever tried. But I have been wanting to talk on this topic for years, but I just never felt secure enough with my Japanese skills to go for it. Finally, I feel good about my Japanese skill, so I decided to do it. Anyway, Saturday morning, I delivered my talk/sermon and it wasn't perfect, but a lot of the people said that they learned a lot and that they thought about issues I brought out for the first time, so I was happy. Well, I had already taken Friday off, so I knew I was going to workout that night. I thought I Bulk: Arms was up, but it was Back. Checking the worksheet, I figured it was okay, so I just went according to the schedule.
The first Super Set was fine. I stuck with the weights from before so the Pull-Over was good. I was considering going heavier the next time out. The first two sets of Pull Ups were complete sets of 10reps. But the last set was broken into a 5/3/2 configuration. I was a little surprised that I wasn't able to do 10reps for the third set. The next Progressive Set started out well with all the ascending weights. But on the descending heavy set, as I was bending to start the reps, I felt something in my lower right side sort of become disconnected. It felt sort of like peeling a big scab, or breaking the seal on a big suction cup. I actually felt something separate from one side to the other. It felt more weird than painful, but the next moment, I felt a little prick of pain and I put the weights down. I did a little stretch and found that there was pain at a specific angle, and almost not pain at other angles. So, I continued my workout avoiding that painful back angle. Also, I modified a lot of the moves from then on to not put pressure on my back. So, for the descending set of Reverse Grip Rows, I did one handed instead of double. It went okay. The Force set with One-Arm Rows was also fine. No need to go down in weight. The next Single set, Dead Lift, I didn't do. Instead, I did shoulder shrugs and as I brought my shoulders up, I thrust them back to activate the back muscles. I also greatly reduced the weights down to 10/12/15.25/14.5kgs. That cut 5-10kgs across the board. On the final Super Set, instead of doing the Reverse Flies bending over, I did them on the Swiss Ball, and the Plank Rotation, I did normally with no modification. The last few reps with the 7.5kgs though were extremely tough. My core just lost strength right at the end. Got to failure, but it was because of my injury. I actually didn't feel that much pain overall, just in that certain bent over angle.
Abs were a little tougher because of a lot of the Plank moves. So I had to do the modification move and go on my knees for all the Plank moves. But I still tried to make it clean and keep my form perfect. But I think my sub-conscious got the better of me and I was using other muscles to help with the moves because I didn't get as much of a burn on my abs as I usually do, or as I did the previous time.
The Splits were fine, still got to my mark and was able to push passed it. But on certain moves where I had to lean over, I didn't lean to that painful spot, so stayed a little more upright on the hamstring stretch. And the Flow was a little slower than usual, but got through it with no big hiccups.
In the end, I torched around 750kcals. But I was moving much slower and I had to be more careful of the movement and my back.
The next morning, my back was throbbing, but it wasn't too painful. But I had to work that Sunday as a English Proficiency Test interviewer. A lot of sitting for hours on end. By the end of the day, sitting was the most painful position for me. I could feel the muscle in my lower right back harden and pull the longer I sat, and when I stood up, or tried to stand up, I couldn't stand up straight. Something was hindering me from standing up straight. The pain was real, and sitting was the enemy. I was unable to do anything that night, so no workout, and no sitting at the computer to post. In fact, I wasn't able to sit at my computer for about 5 days. So no big passages typed during that time. Little comments here and there on my iPad, but that was about it. Luckily my school had entrance exams on Thursday and Friday, so no classes. But I still had to go to school and sit at my desk. So, I brought my little Rumble Roller and set it on my lower right back. IT WAS AWESOME!!! For the first time, I was able to stand up relatively straight from a sitting position. So I kept my roller with me whenever I could. Driving was the worst. I have a one hour commute to and from work. I could barely get out of my car after an hour of driving during the first 4 days. But once I got my roller working, it started getting better. In addition to that, from Monday to Friday, I went to the clinic and got some electric treatment which help to speed up the healing. On Sunday, I had to go to the next state north to attend my daughter's Field Hockey match. It was the Finals of the Kyushu Division so I wasn't going to miss it. But my wife, what an angel, drove the whole way because she didn't want my back to get worse. So I sat with my roller in the co-pilot seat. It was a 2 and a half hour drive. That day, I did a lot of walking and actually the more moving I did the better my back felt, but the sitting was still a problem. Well, my daughter's team lost the game in a sudden death shoot out. It was a great game. But just by making it to the finals, they earned their ticket to the national tournament in March way up north near Osaka. Very proud of my baby! Monday, will be its own post. But I am ready and chomping at the bit to get back into my workouts. I know I lost strength so I need to get that back.
Friday, November 4, 2016
11-03-16 HY: Tennis + Body Beast - Bulk: Legs + 10 Minute Trainer - Abs + Splits + TCF.
11-03-16 HY: Tennis + Body Beast - Bulk: Legs + 10 Minute Trainer - Abs + Splits + TCF.
Monster Day today! First off I want to say CONGRATULATIONS to the Chicago Cubs on their World Series Victory. I was watching game 7 from the midway point and with a 3 run lead, I was thinking that they had it in the bag. Then, at the 7th Inning Stretch, I had to leave to play tennis with my wife. When we got back home, I never suspected that the game would still be on, but it was the top of the 10th score tied. I got home just in time to see Zobrist drive the go ahead run and Montero drive in the needed insurance run. And finally Montgomery closing out the bottom of the inning. Cubs are not "MY" team, I'm a Philadelphia Phillies Phan, but living so close to Chicago, the Cubbies have always been my second favorite team. I've never been to a professional baseball game, but I almost went to a Cubs game when I was in elementary school. That's the closest I ever got. But I'm so happy for the Cubs, Cubs Fans, and the City of Chicago. Chicago is my favorite city in the world! Oh, and I was so lucky because today, Thursday, is a National Holiday, so I had the day off from work. How great is that!!! Here are some pics of my experience.
Anyway, my day started off watching the game, but in the middle of it, my wife and I went to play tennis. It was a beautiful day, but it was a bit windy. So I had to do a little more running than usual because sometimes the wind held the ball up and I had to dash forward to get it. My wife wanted to practice both down the line and cross court shots, so I was running a lot to get those balls back. It was a great session. We had a great time. I was intending to go right into my workout when I got home, but since the game was still on, I watched the rest of the game, and then had lunch. So the regular workout came a few hours later.
The tennis was kind of a sudden decision and I knew Bulk Legs was up for today. I was a little wary of the workout because my legs were already a bit tired from the tennis earlier. But I decided to just go with it. I kept all the weights the same except for two moves, the Calf Raises at the end and the Force Set. Any way, the starting Single set Front to Back Lunges, this time, I did the listed 12 reps with the light weights instead of 15 reps. That was a lot better. But I could feel my tiredness was going to be a factor right off. During the Progressive Set Squats, I got really winded from the ascending heavy set all the way the the light descending set. A few slight pauses to catch my breath, but I was really tired. The Force Set, I went up to two 14.5kg dumbbells. I was really feeling my inner thigh working it. Came very close to failure by the fifth set. On the Progressive Set Split Squat with EZ-Bar, the heavy weights were brutal. And my upper right glute started to get that "pre-cramp" tension on. I had to stretch a bit afterwards. But, I got through it. The next Super Set is the most brutal combination of moves in the routine. The Stiff Leg Dead Lift and the Alt. Side Squats. I really try to stretch out the Hamstrings. I went a little slower than Segi because I really wanted to feel that Hammy Stretch. But the Squats, listed as 10 reps, but is actually 20 reps. I had to take a little bit of an extra break just before the final set. The Final Super Set, Calf Raises, Beast Abs, I went up to 14.5 on the second set, but again, I did a double set. Segi does one leg in one round, but I did both legs in the first round, and both in the second round. Left calf is definitely weaker. Although I got to the 50 reps, there was clear loss of range of motion on the last 5 reps. And the pain was more intense on the left. Beast Abs is easy-peasy. So I doubled them too, spelling regularly and mirror image. That makes more sense that just doing it backwards. Going down the stairs, my legs, they were a-shaking!
I went right into Abs and for some reason, it seemed more difficult today that it did on Monday. I wasn't able to hold out as long on the planking moves, and I had to put my feed down and release the core tension because it just got to be too much. But got a great long lasting burn.
Splits and Flow were great! Pushing it hard, and I think my hip flexors and legs are responding to the challenge. GOOD!!! Because I have less than 2 months to get it done. The Flow was also very clean and smooth.
In the end, After late morning tennis and my evening workout, I torched just under 1800kcals. As my schedule goes, this is my week-ending workout. So good big burn to close out the week!
Monster Day today! First off I want to say CONGRATULATIONS to the Chicago Cubs on their World Series Victory. I was watching game 7 from the midway point and with a 3 run lead, I was thinking that they had it in the bag. Then, at the 7th Inning Stretch, I had to leave to play tennis with my wife. When we got back home, I never suspected that the game would still be on, but it was the top of the 10th score tied. I got home just in time to see Zobrist drive the go ahead run and Montero drive in the needed insurance run. And finally Montgomery closing out the bottom of the inning. Cubs are not "MY" team, I'm a Philadelphia Phillies Phan, but living so close to Chicago, the Cubbies have always been my second favorite team. I've never been to a professional baseball game, but I almost went to a Cubs game when I was in elementary school. That's the closest I ever got. But I'm so happy for the Cubs, Cubs Fans, and the City of Chicago. Chicago is my favorite city in the world! Oh, and I was so lucky because today, Thursday, is a National Holiday, so I had the day off from work. How great is that!!! Here are some pics of my experience.
Anyway, my day started off watching the game, but in the middle of it, my wife and I went to play tennis. It was a beautiful day, but it was a bit windy. So I had to do a little more running than usual because sometimes the wind held the ball up and I had to dash forward to get it. My wife wanted to practice both down the line and cross court shots, so I was running a lot to get those balls back. It was a great session. We had a great time. I was intending to go right into my workout when I got home, but since the game was still on, I watched the rest of the game, and then had lunch. So the regular workout came a few hours later.
The tennis was kind of a sudden decision and I knew Bulk Legs was up for today. I was a little wary of the workout because my legs were already a bit tired from the tennis earlier. But I decided to just go with it. I kept all the weights the same except for two moves, the Calf Raises at the end and the Force Set. Any way, the starting Single set Front to Back Lunges, this time, I did the listed 12 reps with the light weights instead of 15 reps. That was a lot better. But I could feel my tiredness was going to be a factor right off. During the Progressive Set Squats, I got really winded from the ascending heavy set all the way the the light descending set. A few slight pauses to catch my breath, but I was really tired. The Force Set, I went up to two 14.5kg dumbbells. I was really feeling my inner thigh working it. Came very close to failure by the fifth set. On the Progressive Set Split Squat with EZ-Bar, the heavy weights were brutal. And my upper right glute started to get that "pre-cramp" tension on. I had to stretch a bit afterwards. But, I got through it. The next Super Set is the most brutal combination of moves in the routine. The Stiff Leg Dead Lift and the Alt. Side Squats. I really try to stretch out the Hamstrings. I went a little slower than Segi because I really wanted to feel that Hammy Stretch. But the Squats, listed as 10 reps, but is actually 20 reps. I had to take a little bit of an extra break just before the final set. The Final Super Set, Calf Raises, Beast Abs, I went up to 14.5 on the second set, but again, I did a double set. Segi does one leg in one round, but I did both legs in the first round, and both in the second round. Left calf is definitely weaker. Although I got to the 50 reps, there was clear loss of range of motion on the last 5 reps. And the pain was more intense on the left. Beast Abs is easy-peasy. So I doubled them too, spelling regularly and mirror image. That makes more sense that just doing it backwards. Going down the stairs, my legs, they were a-shaking!
I went right into Abs and for some reason, it seemed more difficult today that it did on Monday. I wasn't able to hold out as long on the planking moves, and I had to put my feed down and release the core tension because it just got to be too much. But got a great long lasting burn.
Splits and Flow were great! Pushing it hard, and I think my hip flexors and legs are responding to the challenge. GOOD!!! Because I have less than 2 months to get it done. The Flow was also very clean and smooth.
In the end, After late morning tennis and my evening workout, I torched just under 1800kcals. As my schedule goes, this is my week-ending workout. So good big burn to close out the week!
Thursday, November 3, 2016
11-02-16 HY: P90X2 - X2 Recovery and Mobility + Splits + TCF.
11-02-16 HY: P90X2 - X2 Recovery and Mobility + Splits + TCF.
It's been a tough week so far. I'm feeling the soreness all over, but not in debilitating pain. It's more of a therapeutic pain. But this recovery is going to feel very good. I've been running with this routine for a while now because it is good to relive my muscle tension. I only had time to double the lower body today, so only an additional 10 minutes on the Foam Rolling sequence. I, again, used the regular Foam Roller, but I found some really good hot spots in my calves. I sit on them, but I didn't get the release that I wanted today. I sat for a while, but no release. If I had had more time, I would have sat on them longer, but I had to move one. Both calves, about midway up were really sore and full of hot spots that just wouldn't release. I'll have to sit longer when I have the time. My triceps were on fire as well. I couldn't sit on them as much or as long. The stretch sequence at the end were good. I'm getting nice and low on my Pidgin Gotta love Corpse Pose as well. Nice topper!
Splits and Flow came at the end of the day. I was feeling it on the splits, so I pushed as low as possible and got a great stretch. Flow was right on.
In the end, I torched a bit over 250kcals. Recovery day is a success!
Finally, here is my calendar for October! I'm still trying to get used to the weird schedule. Not able to have a really consistant off day, either. But getting it done!
It's been a tough week so far. I'm feeling the soreness all over, but not in debilitating pain. It's more of a therapeutic pain. But this recovery is going to feel very good. I've been running with this routine for a while now because it is good to relive my muscle tension. I only had time to double the lower body today, so only an additional 10 minutes on the Foam Rolling sequence. I, again, used the regular Foam Roller, but I found some really good hot spots in my calves. I sit on them, but I didn't get the release that I wanted today. I sat for a while, but no release. If I had had more time, I would have sat on them longer, but I had to move one. Both calves, about midway up were really sore and full of hot spots that just wouldn't release. I'll have to sit longer when I have the time. My triceps were on fire as well. I couldn't sit on them as much or as long. The stretch sequence at the end were good. I'm getting nice and low on my Pidgin Gotta love Corpse Pose as well. Nice topper!
Splits and Flow came at the end of the day. I was feeling it on the splits, so I pushed as low as possible and got a great stretch. Flow was right on.
In the end, I torched a bit over 250kcals. Recovery day is a success!
Finally, here is my calendar for October! I'm still trying to get used to the weird schedule. Not able to have a really consistant off day, either. But getting it done!
11-01-16 HY: Pickleball + Splits + TCF.
11-01-16 HY: Pickleball + Splits + TCF.
Second time for me to play Pickleball in Japan. Great fun to play singles as well. After a nice warm up, we started to play games. This time, I took the first two games and he took the third. I had a lead by a point, 8-7 in the fourth game when we had to call it quits because of the time. The first game was close, 15-12. I was red hot in the second game and took it 15-4. But I must have been tired out and lost 13-15 in the third. I was behind most of the way in the last set, but came back to take an 8-7 lead, only to have to end because of time. I also think I hurt something in my joints in my pelvis and possibly knees. I was running to get a shot and then after hitting it, I did a "Stop-on-a-dime to turn to switch dirctions, then, OUCH!!! The joints in my knees and my hip flexors felt like they were overly compressed. It happened to me in the USA when I had to stop instead of hitting a parked car. Just got a weird step down. But shook it off and finished out the session. A lot of incredible shots, and I trying different strategies and shot combinations to fool my opponent. Great fun!!!
Splits and Flow, came at night, and I had a great session. The splits felt really strong, but my hip flexors seemed to be really tight. I'm marking it up to the hip jam. But great session. The Flow was awesome as well.
In the end, I torched 1017kcals from the Pickleball. Fun and a great method of exercise!
Second time for me to play Pickleball in Japan. Great fun to play singles as well. After a nice warm up, we started to play games. This time, I took the first two games and he took the third. I had a lead by a point, 8-7 in the fourth game when we had to call it quits because of the time. The first game was close, 15-12. I was red hot in the second game and took it 15-4. But I must have been tired out and lost 13-15 in the third. I was behind most of the way in the last set, but came back to take an 8-7 lead, only to have to end because of time. I also think I hurt something in my joints in my pelvis and possibly knees. I was running to get a shot and then after hitting it, I did a "Stop-on-a-dime to turn to switch dirctions, then, OUCH!!! The joints in my knees and my hip flexors felt like they were overly compressed. It happened to me in the USA when I had to stop instead of hitting a parked car. Just got a weird step down. But shook it off and finished out the session. A lot of incredible shots, and I trying different strategies and shot combinations to fool my opponent. Great fun!!!
Splits and Flow, came at night, and I had a great session. The splits felt really strong, but my hip flexors seemed to be really tight. I'm marking it up to the hip jam. But great session. The Flow was awesome as well.
In the end, I torched 1017kcals from the Pickleball. Fun and a great method of exercise!
Subscribe to:
Posts (Atom)