11-23-16 HY: Combat 60 LIVE - Ultimate Warrior's Workout + Splits + TCF.
Today was the Japanese Labor Day, a national so I had the day off. I pretty much lazed around most of the day until workout time. Watched some TV, edited some video, talked with my girls. It was a good day.
Today was the Live hour long routine. It was a good workout. The tracks were good. I think my favorite track it the Mauy Thai track. I had the hardest time keeping up with the combos, the descending elbow, then the triple elbow with the Cross-Jab, then the Kick. Then all those Knee thrusts. My hip flexor was screaming at the end of it. Another fun track was the Capoeira track. I forget the names of the moves, but my legs were so burning at the end of it. This was a really good routine, and despite the coolness of the room where I was, I got a good sweat on. I was thinking about doing a bonus ab routine, but my abs were still pretty sore, so I decided to let them rest and I went straight into my Splits and Flow. All in all, it was a good workout today.
In the end, I torched a good 901kcals. Nice off day today.
Thursday, November 24, 2016
11-22-16 HY: Body Beast - Bulk: Chest + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
11-22-16 HY: Body Beast - Bulk: Chest + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
Starting one more round of Bulk phase before I move on to the final phase, but I'm going to skip Legs and really modify Back for obvious reasons. This time around, I paid a little more attention to what the other guys were lifting and I realized that my "Light" weight was too heavy. My light weight was heavier than the two guys with Segi's light weight was, so I decided to go down on my light weight to a weight that was a little lighter than theirs. But my heavy weight was still my heavy weight. So, the first Super Set, Incline Fly last time was 7.5-8.75-10kgs, but this time it was 4-7.5-12kgs. Instead of going up only 1.25-2.5kgs, I almost doubled the weights. It really made a big difference. I was really able to focus on the Chest muscles. I worked on activating them as best I could. Then on the second move, it was 7.5-12-17-14.5kgs. I was able to go a little heavier on the heavy end and that is what I like about this new weight distribution among the sets. The force set was still set at 17kgs, but I got a really good and focused chest burn. On the Progressive Set, I did things a little differently, in that on the descending progression, I went up a little on the heavy weight. So it was 7.5-14.5-17kgs on the ascending, but 19.5-14.5-7.5kgs on the descending. And even though 7.5kgs on the light set seems really light, (it is), I was burning out on the last few reps. BURN CITY!!! The Combo Set has always been tough for me, and going down a bit on the light set did make it easier, but harder at the same time. But I really like the weight change, because I really flexed out my chest, even on the light weights. The final Multi Set, I pushed to get all the push ups done and done with good form. It was a good set. The very final move, the addition of the Band Upper Cuts, Big change. I kept the resistance bands the same a last time, but instead of a rep progression, I did all the sets at 15 reps, also with a long static hold in the up position. Just barely cramped each rep. All the other moves seem to be focusing on upper and mid pecs, but the band work I do, is really a great lower pec move. That is why I do it. Great routine today!
I wanted to up the intensity on the abs today, so I went with the 2kg weights. And the intensity went up. I got such a burn on my abs, I was almost failing and cramping. It was brutal!
Splits and Flow were as usual. Slowly getting back into the swing of things.
In the end, I torched 1000+kcals. I feel I activated my chest more today than I have in the past, so I'm looking forward to the soreness to come.
Starting one more round of Bulk phase before I move on to the final phase, but I'm going to skip Legs and really modify Back for obvious reasons. This time around, I paid a little more attention to what the other guys were lifting and I realized that my "Light" weight was too heavy. My light weight was heavier than the two guys with Segi's light weight was, so I decided to go down on my light weight to a weight that was a little lighter than theirs. But my heavy weight was still my heavy weight. So, the first Super Set, Incline Fly last time was 7.5-8.75-10kgs, but this time it was 4-7.5-12kgs. Instead of going up only 1.25-2.5kgs, I almost doubled the weights. It really made a big difference. I was really able to focus on the Chest muscles. I worked on activating them as best I could. Then on the second move, it was 7.5-12-17-14.5kgs. I was able to go a little heavier on the heavy end and that is what I like about this new weight distribution among the sets. The force set was still set at 17kgs, but I got a really good and focused chest burn. On the Progressive Set, I did things a little differently, in that on the descending progression, I went up a little on the heavy weight. So it was 7.5-14.5-17kgs on the ascending, but 19.5-14.5-7.5kgs on the descending. And even though 7.5kgs on the light set seems really light, (it is), I was burning out on the last few reps. BURN CITY!!! The Combo Set has always been tough for me, and going down a bit on the light set did make it easier, but harder at the same time. But I really like the weight change, because I really flexed out my chest, even on the light weights. The final Multi Set, I pushed to get all the push ups done and done with good form. It was a good set. The very final move, the addition of the Band Upper Cuts, Big change. I kept the resistance bands the same a last time, but instead of a rep progression, I did all the sets at 15 reps, also with a long static hold in the up position. Just barely cramped each rep. All the other moves seem to be focusing on upper and mid pecs, but the band work I do, is really a great lower pec move. That is why I do it. Great routine today!
I wanted to up the intensity on the abs today, so I went with the 2kg weights. And the intensity went up. I got such a burn on my abs, I was almost failing and cramping. It was brutal!
Splits and Flow were as usual. Slowly getting back into the swing of things.
In the end, I torched 1000+kcals. I feel I activated my chest more today than I have in the past, so I'm looking forward to the soreness to come.
Wednesday, November 23, 2016
11-21-16 HY: Pickleball + Splits + TCF.
11-21-16 HY: Pickleball + Splits + TCF.
My legs were a bit sore from the more intense tennis yesterday, but I felt good otherwise. The gym is getting cooler as well. My back is still not 100% but I'm still able to be mobile. Time for some Pickleball!
It was bound to happen. I lost to my opponent. But this was also the most intense set of games we've played thus far. The first game, I kept having to come from behind and when I took the lead, I wasn't able to sustain the momentum. I lost the first game 13-15. The second game was almost like the first, I just couldn't get anything going. There were times when we just stayed on the same score for several serve changes. It was like neither of us could get it going. But he go it going first and won the second game, 12-15. Then the third game was the most intense of the three. Many lead changes, and many great shots. But I eventually lost it, 15-17. But I had to get at least one game, which I did and in emphatic fashion, I got a good second wind and killed it. I won the last game 15-4. It was a good game and everything fell into place.
The Splits and Flow came in the evening. It felt good and I pushed hard. Lots of good pain to get low.
In the end, after only the Pickleball, I torched over 1100kcals. Fun day.
My legs were a bit sore from the more intense tennis yesterday, but I felt good otherwise. The gym is getting cooler as well. My back is still not 100% but I'm still able to be mobile. Time for some Pickleball!
It was bound to happen. I lost to my opponent. But this was also the most intense set of games we've played thus far. The first game, I kept having to come from behind and when I took the lead, I wasn't able to sustain the momentum. I lost the first game 13-15. The second game was almost like the first, I just couldn't get anything going. There were times when we just stayed on the same score for several serve changes. It was like neither of us could get it going. But he go it going first and won the second game, 12-15. Then the third game was the most intense of the three. Many lead changes, and many great shots. But I eventually lost it, 15-17. But I had to get at least one game, which I did and in emphatic fashion, I got a good second wind and killed it. I won the last game 15-4. It was a good game and everything fell into place.
The Splits and Flow came in the evening. It felt good and I pushed hard. Lots of good pain to get low.
In the end, after only the Pickleball, I torched over 1100kcals. Fun day.
Monday, November 21, 2016
11-20-16 HY: Tennis + Splits + TCF.
11-20-16 HY: Tennis + Splits + TCF.
Today was supposed to be a resistance day, but my wife wanted to play tennis, so I played tennis with my wife. I was also intending to do a regular resistance workout in the evening, but after the tennis, I decided not to, because the calorie burn with a lot higher than I had anticipated, so I felt good about the tennis being my main workout for today.
Usually, when I play with my wife, the rallies are relatively short so there is not a lot of sustained cardio. Today, however, we were having a lot of really long rallies. I did my best to get the balls back to her or close to her, but she was able to return most of the balls. And those sustained rallies are a lot of stop and go and run and pack peddle, and change directions. I still am not hitting the ball very hard, but as I gauged how my wife is progressing and getting used to the strokes and timing and distance judging, I started to hit a little harder. But definitely a good workout. I was also right after a rain. The court was dry but still had a couple big puddles around the court, not in it luckily. But the air was heavy with humidity so I got a big sweat on.
I did the Splits and Flow in the evening so tack on another 165kcals or so to that total.
In the end, I torched 900+kcals during the tennis and I was sweating.
Today was supposed to be a resistance day, but my wife wanted to play tennis, so I played tennis with my wife. I was also intending to do a regular resistance workout in the evening, but after the tennis, I decided not to, because the calorie burn with a lot higher than I had anticipated, so I felt good about the tennis being my main workout for today.
Usually, when I play with my wife, the rallies are relatively short so there is not a lot of sustained cardio. Today, however, we were having a lot of really long rallies. I did my best to get the balls back to her or close to her, but she was able to return most of the balls. And those sustained rallies are a lot of stop and go and run and pack peddle, and change directions. I still am not hitting the ball very hard, but as I gauged how my wife is progressing and getting used to the strokes and timing and distance judging, I started to hit a little harder. But definitely a good workout. I was also right after a rain. The court was dry but still had a couple big puddles around the court, not in it luckily. But the air was heavy with humidity so I got a big sweat on.
I did the Splits and Flow in the evening so tack on another 165kcals or so to that total.
In the end, I torched 900+kcals during the tennis and I was sweating.
11-19-16 HY: Splits + TCF.
11-19-16 HY: Splits + TCF.
Just a short entry today. I wasn't able to finish my whole workout on Friday, so I did the last part this evening. Just needed to keep up with my Splits training. I don't want anymore setbacks like the injury break, so definitely no more than one day off a week, possibly everyday come December. Need to push harder. Splits were good, but still taking a little too long to get to the mark and pass it. Hamstrings not releasing as early as before the off week. Still getting a nice little film of sweat going during my stretch. But not much of a calorie burn, but that's not the point of this, so I'm happy with it. Just a modest average of 165kcals during the solo stretch and Flow. Solo Stretch and Flow is when I do only the Splits and Flow independent of a regular workout. Like when I do a workout in the morning, then the Splits and Flow at night. Oh, Today's Flow was good. Clean and smooth.
Just a short entry today. I wasn't able to finish my whole workout on Friday, so I did the last part this evening. Just needed to keep up with my Splits training. I don't want anymore setbacks like the injury break, so definitely no more than one day off a week, possibly everyday come December. Need to push harder. Splits were good, but still taking a little too long to get to the mark and pass it. Hamstrings not releasing as early as before the off week. Still getting a nice little film of sweat going during my stretch. But not much of a calorie burn, but that's not the point of this, so I'm happy with it. Just a modest average of 165kcals during the solo stretch and Flow. Solo Stretch and Flow is when I do only the Splits and Flow independent of a regular workout. Like when I do a workout in the morning, then the Splits and Flow at night. Oh, Today's Flow was good. Clean and smooth.
Friday, November 18, 2016
11-18-16 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit.
11-18-16 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit.
Yes, it is Friday, but since I am off on Friday mornings for the next few weeks, I am going to take advantage of that and do a workout on Friday so I can take Saturday night off. Third day in a row for a morning shake and workout. I'm getting used to the routine. I wish it could stay this way, but I know my schedule will change... for now, I'm doing what I can.
I think this Combat routine is my favorite fighting routine. The tracks go by really fast, I get a great workout, and for the first time in a while, I didn't have any discomfort in my knee. I was wearing my full wrap brace, but I was pain free with no holding back on the moves. There are two tracks in the middle, the Muay Thai circuit and the long one after it are the best tracks. I really liked the combinations and the moves. Jumping side kick and the flying knee are awesome moves. I like to get as much air as possible and go for the move. A lot of fun!
Two days in a row for my abs, but Saturday will be an off day then back to the grind. But my abs were still sore from yesterday, but I pushed through. I felt the burn and still those upper abs on the roll back were still burning on the roll out. Awesome burn.
I didn't have time for the Splits so, I will be doing them on Saturday night, along with the Flow.
Ready for a rant: I need to burn that belly flab off. I getting frustrated that it is taking so long. I'm seeing very little results in that area. I can feel the strength coming back, but waist is not reducing. I'm doing all the conventional diet and exercise things, but nothing. I'm thinking it might be a different problem, maybe medical. I don't know. My wife expressed the same confusion to me as well. Very VERY frustrated and irritated when the feeling and thought pops into my head.
Anyway, In the end, I torched a good 700+kcals. Nice sweat to finish off the week.
Happy Weekend!!!
Yes, it is Friday, but since I am off on Friday mornings for the next few weeks, I am going to take advantage of that and do a workout on Friday so I can take Saturday night off. Third day in a row for a morning shake and workout. I'm getting used to the routine. I wish it could stay this way, but I know my schedule will change... for now, I'm doing what I can.
I think this Combat routine is my favorite fighting routine. The tracks go by really fast, I get a great workout, and for the first time in a while, I didn't have any discomfort in my knee. I was wearing my full wrap brace, but I was pain free with no holding back on the moves. There are two tracks in the middle, the Muay Thai circuit and the long one after it are the best tracks. I really liked the combinations and the moves. Jumping side kick and the flying knee are awesome moves. I like to get as much air as possible and go for the move. A lot of fun!
Two days in a row for my abs, but Saturday will be an off day then back to the grind. But my abs were still sore from yesterday, but I pushed through. I felt the burn and still those upper abs on the roll back were still burning on the roll out. Awesome burn.
I didn't have time for the Splits so, I will be doing them on Saturday night, along with the Flow.
Ready for a rant: I need to burn that belly flab off. I getting frustrated that it is taking so long. I'm seeing very little results in that area. I can feel the strength coming back, but waist is not reducing. I'm doing all the conventional diet and exercise things, but nothing. I'm thinking it might be a different problem, maybe medical. I don't know. My wife expressed the same confusion to me as well. Very VERY frustrated and irritated when the feeling and thought pops into my head.
Anyway, In the end, I torched a good 700+kcals. Nice sweat to finish off the week.
Happy Weekend!!!
11-17-16 HY: Body Beast - Bulk: Shoulders + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
11-17-16 HY: Body Beast - Bulk: Shoulders + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
I forgot to mention yesterday, Wednesday, that I realized that I usually do a mid-week recovery day on Wednesday, because I started on Monday with the more intense routines, I decided to forego the mid-week recovery day and go straight through. So regular workout all week.
Today, completes the Bulk Phase once again. I think I may stay with the Bulk phase for a few more rounds because I want to go through all of them again but with the lighter weights to improve my form and range of motion.
Shoulders today, is a nice, no-back-pressure routine so I was happy about that. There were no surprises today. Weights stayed the same as last time, but it was tough due to my break. I did everything as prescribed, not modifications or alterations to form. The only different number I put up today was on the last Super Set on the Plank Twist-Twists. This was the first time for me to hit 40reps on the first set. Previously I would hit in the high 30's, but today, I pushed it to 40reps. I was able to keep that number (40) for the second set as well. But I was heaving. So out of breath. Nice little cardio at the end. But for the shoulder moves, I really tried to activate my targeted shoulders muscles. Sometimes I couldn't even tell if my shoulders were flexing or not. But once I noticed that, I had to consciously focus on feeling the target muscle activate. I wonder if anyone else has that difficulty. Anyway, I could feel the pump in the shoulders, but even a little more in my upper arms. I thought that was a bit odd. I guess I still need to work on my form to fully activate my shoulders as opposed to the peripheral muscles.
I went for it on my Abs today. But they were really feeling sore today still, especially my upper abs. I really felt my upper abs on the move where I had to roll back, then forward while lifting one leg. The slow roll back, MAN!!! could I ever feel those upper abs. And then it migrated to other abs as well. That ball ab routine is awesome!
The Splits and Flow were later that evening after my night class, and were right on point. Flow was much better than yesterday. Balance was a lot better. Not perfect, but better. No HRM today.
In the end, I torched just under 800kcals. But the pump and burn were epic!
I forgot to mention yesterday, Wednesday, that I realized that I usually do a mid-week recovery day on Wednesday, because I started on Monday with the more intense routines, I decided to forego the mid-week recovery day and go straight through. So regular workout all week.
Today, completes the Bulk Phase once again. I think I may stay with the Bulk phase for a few more rounds because I want to go through all of them again but with the lighter weights to improve my form and range of motion.
Shoulders today, is a nice, no-back-pressure routine so I was happy about that. There were no surprises today. Weights stayed the same as last time, but it was tough due to my break. I did everything as prescribed, not modifications or alterations to form. The only different number I put up today was on the last Super Set on the Plank Twist-Twists. This was the first time for me to hit 40reps on the first set. Previously I would hit in the high 30's, but today, I pushed it to 40reps. I was able to keep that number (40) for the second set as well. But I was heaving. So out of breath. Nice little cardio at the end. But for the shoulder moves, I really tried to activate my targeted shoulders muscles. Sometimes I couldn't even tell if my shoulders were flexing or not. But once I noticed that, I had to consciously focus on feeling the target muscle activate. I wonder if anyone else has that difficulty. Anyway, I could feel the pump in the shoulders, but even a little more in my upper arms. I thought that was a bit odd. I guess I still need to work on my form to fully activate my shoulders as opposed to the peripheral muscles.
I went for it on my Abs today. But they were really feeling sore today still, especially my upper abs. I really felt my upper abs on the move where I had to roll back, then forward while lifting one leg. The slow roll back, MAN!!! could I ever feel those upper abs. And then it migrated to other abs as well. That ball ab routine is awesome!
The Splits and Flow were later that evening after my night class, and were right on point. Flow was much better than yesterday. Balance was a lot better. Not perfect, but better. No HRM today.
In the end, I torched just under 800kcals. But the pump and burn were epic!
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