12-06-16 HY: Body Beast - Beast: Lucky 7 + Abs + Splits + TCF.

12-06-16 HY: Body Beast - Beast: Lucky 7 + Abs + Splits + TCF.

Today was a regular day. Work and home.  I didn't take any relaxing time today, though.  I went right to my workout.  I am doing Lucky 7 again because I want to see if I can do better than last time.  I'm going to cycle through this routine and Total Body for a few weeks to see if I can pick up any noticeable improvement in my performance.  So if there is, and I hope there is, I'll report on that here. 

I didn't up the weights any, except on the 5th Combo Set, and I'll get to that.  But I was happy to see that there was a little improvement to be seen.  Mainly in the pain I felt on the 6th and 7th rounds on a lot of the Combo Sets (CS).  Basically, I was able to keep pace and even pass the crew on several sets.  The first CS, EZ Push-Up/Clean/Squat.  I was able to get through all the way to the seventh round and not die!  That is a win for me!  The Second CS, Dead Lift/Bent-Over Row. Their Dead Lift is faster than I want to try, so I kept a slower pace on that move, but the Rows were good.  Hammered them out.
Third CS, Skull Crusher/Press/Crunch.  I did this one a little different in that I did it on the Swiss Ball.  Mainly, I wanted more range of motion on the Skull Crusher and Press.  That killed my triceps for sure!  And that last round of presses, I started to feel the pain in my palm coming on that forced me to take a quick break last time, but I pushed through the pain and finished. 
Fourth CS, Curl/Military Press/EZ Squat.  I was a little worried about the later two rounds, but I got through it.  I may need to go up a bit next time around.  I was able to keep pace with the crew.  Last time, I got way behind.
Fifth CS, Delt Raise/Reverse Lunge.  I went up in weight by one Kilogram to 5kgs.  It doesn't seem like much, but for this move, it is a lot.  But I got through it okay.  I felt the burn in the last round, which is what I was going for
Sixth CS, Lat Oblique Twist.  Last time I did the set as all singles, but this time I did it the way Segi prescribes.  I did the static hold.  But instead of just a fully static hold, I did a little pulse and also activated the core.
Seventh CS, Upright Row/Calf Raise.  This was a good CS.  I tried not to hold the dumbbells on my chest like last time, especially on the longer rounds.  My shoulders were burning, holding those dumbbells up in a static hold until I got the Calf Raises done. BURN CITY!!!
Every CS saw improvement and it took longer on all the moves to bring on the burn.  Happy about that improvement.
BONUS MOVE!  I mentioned before that I wanted to get some Pull Up strength back, so I did an set of Parallel Grip Pull Ups. Fine until 5 reps, then I started to bug out.  So, I took a little big longer between rounds, and I hammered out the last sets.  The last set was just brutal.  But no breaks.  Good set.

Went right into Abs and each move brought on its own special burn.  I'm getting better at this routine though.  I think I'll go harder from next week.

Splits and Flow were as planned. Pushed hard and moved smooth.

In the end, I torched a nice 780+kcals.  Shorter resistance today, but great burn.  Good pump as well.

12-05-16 HY: Pickleball + Splits + TCF.

12-05-16 HY: Pickleball + Splits + TCF.

Pickleball Day!!!

It used to be tennis day but we're having so much fun with Pickleball I think we may just stick with Pickleball for a while.  But I'm still a lover of tennis.  But now, I'll be playing more with my wife than my colleague.  So I get both!

Today marks about the 6th time we've played and it was a first.  A couple times ago, I lost for the first time 1-3.  And every other time, I've always lost one game.  But this is the first time for me to sweep all the games in a session.  I started off ON FIRE!!! Shots made were incredible.  Actually, both of us were making some awesome shots, but in that first game, I was stringing more of them together in a row.  It was peddle to the metal time, no let up.  I took the game 15-1.  Second game, I was clearly winded.  I went down like 1-7 then 3-11.  Then started my slow comeback.  I eventually tied it up at 13, then let it go a bit.  But finally took that nail-biter 16-14.  The next game I got a little wind back and took it 15-9.  The final game, took 20 minutes.  It was a really intense battle with a ton of serve changes and lead changes.  But in the end, the day was mine.  I took the final game 15-13.  I really wish I could video some of these points, because they were highlight reel material.  Just for posterity sake.  But the mental replay will have to be enough.  But we both had a great time.  On thing that was different was I was wearing spandx long pants.  They held everything in place, and I think that contributed to my smoother and somewhat faster movement.  I didn't have to deal with all that jiggle. LOL!!!

Splits and Flow came in the evening.  I didn't procrastinate like usual, I got it done before dinner.  So I can get to bed early tonight.  My glutes are really already sore from the Pickleball and probably the lower body work yesterday.  But I am feeling it now.  I tried to push it tonight, but the soreness sort of prevented a full push at the beginning,  But once I warmed up and stretched out, I was able to push low.  Making slow progress.  The Flow was also right on.

In the end, of only the Pickleball, I torched a sweet 1119kcals.  Great burn today.

12-04-16 HY: Body Beast - Beast: Total Body + Abs + Splits + TCF.

12-04-16 HY: Body Beast - Beast: Total Body + Abs + Splits + TCF.

Today was a lazy day.  Cloudy and rainy, just didn't feel like doing anything.  So my wife and I binge watched FRIENDS.  It was fun laughing together.  We were thinking to go and play tennis, but as we were calling for reservations, it started raining again, so we canceled that plan.  So, I got to start a regular week with a regular workout.  I'm going to be mixing up a lot of different resistance workouts this month just to get me to the new year so I'm going to have fun with it.  But for at least a couple weeks, I'm going to do the last couple routines of Body Beast and finish it out.

It's been a few months since I did Total Body, so I was excited to get to it.  Again, looking at the worksheet, I assumed it was going to be a relatively easy routine, but right from the get go, I was breathing hard, groaning loud, and sweating tons.  Every set all the way through is 15 reps, so I had to be careful to pick the right weights.  The first Circuit Set was Pull Ups, Push Ups, Squats, and Crunches.  Mainly body weight stuff, but extremely intense.  The first circuit was fine, just warming up, but I almost hit failure on the pull ups, took a quick breath on the last rep. Everything else was fine.  I was a little iffy on the Squats, so I didn't go heavy on the weights.  I went with 7.5kgs on both sets.  Next time, I'll definitely go heavier on the second set.
The second Circuit Set was Incline Press (14.5/17kgs), Bent-Over Row (14.5/17kgs), Reverse Alternating Lunge (7.5/12kgs), Plank Twist-Twist.   I wanted to start off easy with these weighted moves to sort of test the waters.  I think I'll be able to go heavier next time.  The one big change I did was on the Bent-Over Rows.  I am still a little gimpy on my back so the leaning over with weights in my hands still makes me nervous, so I went single arm instead of double arm.  Everything else went well. The weird thing is that in between the two circuits, my glutes started to feel like they were cramping up.  So I sat on my Swiss Ball and sort of rolled them out.  I was glad that the next circuit had some sitting moves in it.
The third Circuit Set was 1, 1, 2 Military Press (7.5/12kgs), Post Delt Raise (4/5kgs), Stiff Leg Dead Lift ( 7.5/12kgs), Russian Twist (4/12kgs).  The first move's weights seemed a little light, but my shoulders were on FIRE come rep number 13 and on.  But I finished with no breaks.  The second set was a different story.  I kind of knew I wouldn't be able to finish 15 reps with no break, so I went as many as I could then pushed for one more.  I ended up doing a 10/5 split to get the 15reps.  The next move was fine all around, both sets.  So I may want to go heavier a bit next time.  I was a little nervous about this move as well.  Which is why I started off with a light weight.  I felt confident for the second set, so I went up a lot, but still under my former MAX.  The Final move, I also started with a light weight, then packed it on for the second set.  I also put my legs up for both sets.  INTENSE!!!
The final Circuit Set was Biceps Curl up Hammer Down (7.5/12kgs), Triceps Extension-Kickback (7.5/12kgs), Calf Raise-Weight at Shoulders (12/14.5kgs), Side Forearm Plank Raise.  The curls were brutal, even on the lighter weight. I was VERY conscious of the burn, especially in my right bicep.  I went up a lot for the next set, and I was full expecting to do a 10-5 splits as well, but when I got to get, I felt I still had more gas, so I finished out the 15 with no breaks, but a ton of BURN!!!  Same with the second move. Really felt the burn on the heavy weights as well as the lighter weight.  Calf Raises are no problem, so I need to up the weight to give me a challenge or at least increase the reps.  On the final move, I was feeling the burn in the closing reps.  A real deep burn.   I felt really good with this routine.  Awesome burn and pump.

I moved right into abs with Segi and burned out my abs as well.  Total Body had a few ab moves so I was feeling warmed up so I went for it.  Got a deep burn, along with some moaning and groaning.  Just what I ordered.

I tried to bear the pain and push harder and lower on the splits.  I think I got a little lower, but still a ways to go before my goal.  Flow was flowing.

In the end, I torched a good 1119kcals.  Great way to start of my week.  Normal week until I get to Friday.

12-03-16 HY: Splits + TCF.

12-03-16 HY: Splits + TCF.

Last time for a few weeks that I'll have to do this.  From next week, I'll have to do a full workout on Saturday nights because I have class in the morning.  But today was good.  I didn't put it off as late as I usually do.  So I got it done earlier.  I need to really push to get past my present plateau.  Today was a good start.  Rolling on my hamstrings to stretch it out more evenly.  Still not getting a good range of motion on my hip flexors.  Flow as the flow. Clean and smooth.

12-02-16 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit.

12-02-16 HY: Combat 45 - Power Kata + ChaLEAN Extreme - Extreme Core Circuit.

Taking advantage of the last  time this year I'll have Friday mornings off to workout.  Next week it is my turn to take the first period class until winter break which starts on the 23rd which is the day I leave for Tokyo so no formal workout that day either. 

I started Week 8 of my Combat schedule so I'm looking forward to getting it done soon.  I've said it before, but this is probably my favorite routine and today proved that to be right.  I went with the 1kg hand weights and boy did I feel it, especially on the hooks.  I felt a little sluggish all the way through today's routine for some reason.  I just kept falling behind in the speed of their pace, so I had to go a little past their ending to get the reps in.  By the time I got to the Track where we do the Brazilian style, I was feeling it and I was breathing hard.  Then, I needed to take an extra breather between tracks and between sides and circuits.  I was sweating like crazy even in the cold room.  I can't imagine how much sweat would be splattered around the room if this were summer.  My favorite Muay Thai Track was AWESOME!  I was feeling a bit bushed, but once those flying knees came out, I hit my second wind and was going for it.  Oh, I also loved that jumping low side kick in the Tae Kwon Do Track.  Those tracks really got my heart pumping.  But it was a little much in that after the workout, I checked my HRM and I topped out at 216BPM.  I little high I would say.  But the routine was great.

I had some extra time, so I went ahead and did some Bonus Abs and went back to Chalene to finish out the week.  Stuck with the 2kg dumbbells so the burn was on.  It was burn city, I must say.  Great way to end my week.  No time for splits, so that will happen on Saturday night.

In the end, I torched 850+kcals in my week ending workout. Way to close out the week.

Happy Weekend, Everyone!

12-01-16 HY: Body Beast - Beast: Lucky 7 + Beast Abs + Splits + TCF.

12-01-16 HY: Body Beast - Beast: Lucky 7 + Beast Abs + Splits + TCF.

I was wondering if I should do Combat or Body Beast today and the other tomorrow.  Eventually Body Beast won out because I figured it would be better to have two days off from resistance.

When I looked at the worksheet for Luck 7, it is on 2 pages, but the actual routine is only about 23 minutes long.  So I was thinking it would be a breeze.  The last time I did this routine was back in March, so I just thought, "knock out a quick resistance routine and I'm done". Again, Famous Last Words.  Each of the 7 moves is an extremely intense Combo move.
After the first move, EZ Push-Up + Clean + Squat, I was dying.  My arms were already starting to jellify.   This routine is deceptively intense.  The first 4-5 sets are really easy, then the 6th set is like hitting a wall. I just barely eeked out that 7th set of 7reps. 
Move 2, Dead Lift + Bent-Over Row.  Oh, for all but one move, I used 7.5kg dumbbells. Easy at first, but virtual death on the last two sets.  The Bent over row was the only move that was comparatively easy in the 6th set, but the 7th was brutal.  
Move 3, Skull Crusher + Press + Crunch.  This move just wasted my triceps. Oh Man, my Tris were on fire at the end, and I almost hit failure on the Press.  The Crunch was not too bad.  I did a little modification on this move.  Instead of doing it on the floor like Segi does, I did it on a Balance Ball.  I wanted that extra range of motion on the moves all around. 
Move 4, Curl + Military Press + EZ Squat. Biceps, Shoulders and legs.  This one is full body, and it stayed with the program.  Killed me on the last two sets.  I needed a little body English to get the weights up on the Curls, and a little leg push on the Press. BURNING!!!
Move 5, Delt Raise + Reverse Lunge. This is the move that I went down to 4kgs on.I was happy about one thing, in March, I wrote "Limit" meaning I couldn't finish, I hit my limit. But today, I was good.  I was able to do all the reps and sets with only a little trouble on the last set. I think I can go up in weight a bit next time.
Move 6, Lat Oblique Twist.   That is the name on the worksheet, but there is also a side lunge with this move, not just a twist.  Segi started out this move as a double move, but after set 3, he changed it to a single move and did a static hold at the end of the twist for the rep count.  I didn't realize that until too late, so I ended up doing a full double move. That means, Twisting to the left and right is one rep.  I did it slowly and was able to activate my core, which really started to burn.
Move 7, Upright Row + Calf Raise.  The Calf Raise is the only move that was easy all the way through.   I almost couldn't hold the upright row up in the later sets. I also had to rest the dumbbells on my pecs for the last few reps while doing the calf raises. Brutal BRUTAL!!!
I ended up adding only about 8 minutes to the regular routine so I was again, happy about that. No time wasted.

I went right to the next routine for my abs, and stuck with Segi.  The time is about the same, but the dynamic is totally different than the ChaLEAN Extreme's Extreme Core Circuit.  Slow reps, and burning out on the 20th rep.  This was a good variation for my abs/core today.  Really worked them out and hard today.

The Splits and Flow came in the evening again.  Again added some time to the mix to push a little harder in working towards my goal.  Flow was on point.

Here is my November schedule.  You will notice the white week with no workout.  That was the week I took off due to my back injury.  It is weird to see a whole week white like that.  I can't even remember the last time I took more than 2 days in a row off from working out.  Safety first, and be smart about my workouts is something I have to keep in the front of my mind always.

I'm ready for December!!  I think I got a good start.

In the end, I torched over 730kcals.  It was a good burn to start off my day.

11-30-16 HY: P90X2 - X2 Mobility & Recovery + Splits + TCF.

11-30-16 HY: P90X2 - X2 Mobility & Recovery + Splits + TCF.

Ahhh, Mid-Week Recovery.  It has been a few weeks since I've needed a MWR but this week is back to normal so I went with it. 

I was thinking to double the Foam Rolling, but as I was doing it, I realized that not all my areas needed the same amount of rolling.  My right calf had a hot spot at almost every spot along the back of my calf, but the muscle on the outside of the shin muscle was relatively hot spot free.  My hamstrings had almost no HS but the IT Band had some issues near the knee and near the glute.  My left calf had much fewer HS's but the Shin area needed some extra time on the roller.  Upper body, Left Triceps and shoulder had much bigger issues than the right, so I took some extra time rolling that side out.  I had to take a quick break between rolling out my right side and left side to move my car, and as I was going outside, I felt extremely loose on my right side, and stiff on my left.  I had never had the sensation before, but it was really... ODD!  I was like a weird version of being unbalanced.  But at the end, I felt a lot better.  I need to take more time to roll out more regularly, not just on my MWR days.

Splits and Flow came in the evening after work.  Had a good session, and added some time.  I pushed on the Kosak and the hip flexors more, so I think I'm making progress.  Time to speed things up.

In the end, a modest 286kcal burned.  But the feeling was AWESOME!!!