8-15-17 (Tuesday) HY: Tennis + Arm Shaper + TCF.
Today was a busy day... once I got up. Or at least, once we all got up. I had to stay up late last night to pick my son up from the bus station in the city. He came in after midnight, and we were talking about his trip until almost 2am. So we all slept in till close to 9:30am. Once we got up, it was a quick breakfast and then getting ready to go out for a family day, shopping and lunch. We went to our favorite restaurant, a buffet restaurant. The last time I ate till my stomach hurt and I couldn't move for several minutes. Today, I stayed in control... sort of. I ate till I was full, and that was it. I could get up and walk out no problem. I didn't have the usual 15 slices of pizza and carbs galore, but I did have a lot of the super delicious grilled fish and chicken. Gassing up for the evening. Shopping was fun. I got a new pair of casual shoes. The ones I'm using now have been tight for several months but I couldn't find a good pair in my price range. Got a pair tonight.
I had another tennis session with my son, and my wife later. It wasn't too hot, but the humidity was rather high. I sweat like crazy. Rain was forecast, so we almost canceled, but we decided to play as long as we could until the predicted rain drives us off the court. Since we were both full, we decided that tonight we would be more controlled and place our strokes back to each other. We played a little more of a wise game. We also practiced volleying and overheads. It was a great session. I got in a little serve practice, then, as predicted, the rain came and drove us off the court. But luckily, we got in most of our two hours. I was able to change clothes and dry off well before going home, so once I got home, I got to my Arm Shaper task.
Today was a little shorter, but brought the burn. On four moves, the first three consisted of 40 reps each, and the last move was 5 sets of 8 reps on both sides. The moves were as follows: B-Ball Palm Rotation, Back-Hand Press, Back Hand, and Twisted Front Punch. The moves were simple, but brutal with the high reps. The Back-Hand Press is similar to the Side-Plank Dumbbell Raise, but on the knees. I was thinking to raise the bar a bit and do the Side-Plank Dumbbell Raise, but decided I should try the move as is. It was a lot tougher than I thought. It hit my shoulders, triceps, and core. I couldn't do the 40 reps straight, so I did a 20-10-10 split 40 on each side for a total of 80 reps. OUCH!!! Great little routine.
Then, I finished off my day with a series of Flows that got me ready for bed.
In the end, I torched a nice 1700+kcals. Tennis conditioning week continues. More tennis to come!
Wednesday, August 16, 2017
Tuesday, August 15, 2017
8-14-17 (Monday) HY: Arm Shaper Day 7 & Day 8 + ChaLEAN Extreme - Extreme Core Circuit + Unlock Your Hip Flexors + TCF.
8-14-17 (Monday) HY: Arm Shaper Day 7 & Day 8 + ChaLEAN Extreme - Extreme Core Circuit + Unlock Your Hip Flexors + TCF.
Both kids were out today, so my wife and I went out on a little lunch date. Tomorrow is a family lunch date so I was careful not to eat too much for breakfast, and I had a shake for dinner. But we had fun. Then we had some time to do a little shopping and other stuff. When we got home I wanted to start my workout to get it done, but my wife took a nap. So since today was resistance day, I knew all the moving around of dumbbells and plates was going to be noisy so I waited until she woke up to start. I was ready, though. Once I heard her stirring downstairs, I got started.
My plan was to do the double Arm Shaper tasks from yesterday (Day 7) and today (day 8), and then do the P90X3 - Complex Upper. But when I saw what the what Day 7 was, I figured I would just ditch the X3 routine because the Arm Shaper for Day 7 was essentially a Complex Upper Body workout in itself. It was Four rounds of 5 dumbbell moves. Then I added a 6th move, a variation of Pull-Up just to keep up my Pull-Up strength. That was Day 7, Day 8 is another round of those Arm Circles and 50 Push-Ups. There is no worksheet for the Arm Shaper, so I will just write out what I did.
In the beginning, I did the warm up from X3 The Challenge. It was just about three minutes long, then I did the Day 8 Arm Circles as an additional warm up. I did an extra 20 reps both ways for a total of 70 reps each way. Since I used this task as a warm up, I didn't do it with a weight. I'm saving the Push-Ups for the end. Here are my stats:
Round One:
1. Floor Presses (All rounds on a Swiss Ball for more range of motion) 12 reps/17kgs.
2. Dumbbell Bent-Over Row, 12 reps/17kgs.
3. Lying Overhead Triceps Extension (All rounds on Swiss Ball for more range of motion), 12 reps/10kgs.
4. Bent-Over Reverse Fly, 12 reps/6.25kgs.
5. Standing Dumbbell Biceps Curl, 12 reps/10kgs.
6. Standard Pull-Up 10 reps.
Round Two:
1. Floor Presses 12 reps/18.25kgs.
2. Dumbbell Bent-Over Row 12 reps/18.25kgs.
3. Lying Overhead Triceps Extension 12 reps/10kgs.
4. Bent-Over Reverse Fly 12 reps/ 7.5kgs.
5. Standing Dumbbell Biceps Curl 12 reps/10kgs.
6. Parallel Grip Pull-Up, 5-5 reps.
Round Three:
1. Floor Presses 12 reps/19.5kgs.
2. Dumbbell Bent-Over Row 12 reps/19.5kgs.
3. Lying Overhead Triceps Extension 12 reps/11.25kgs.
4. Bent-Over Reverse Fly 12 reps/ 7.5kgs.
5. Standing Dumbbell Biceps Curl 12 reps/12kgs.
6. Vaulter Pull-Ups, 5 reps switch 5 reps.
Round Four:
1. Floor Presses 12 reps/22kgs.
2. Dumbbell Bent-Over Row 12 reps/22kgs.
3. Lying Overhead Triceps Extension 12 reps/12kgs.
4. Bent-Over Reverse Fly 12 reps/ 8.75kgs.
5. Standing Dumbbell Biceps Curl 12 reps/ 13.25kgs.
6. Chin-Up, 6-4 reps.
Finally, as I said earlier, I saved the Push-Ups (on stands) for the end. I did 30-20-20 reps, for a total of 70 reps. I was so Pumped and Fried. This routine took a lot longer than I had expected because I had to do a lot of switching of plates on my dumbbells, but that wasn't a rest, because I was constantly moving around. All the reps, I did at a medium pace and I tried to focus on getting positive and negative flex. I also tried to focus on my range of motion. But I will say that in the fourth round, my form suffered a bit on the Bent-Over Rows. I couldn't have as much Range of motion as I did with the lighter weight. My pace also got a little faster as I dropped the weight down instead of lowering the weight to get the negative flex. So I probably should stay at a lower weight for that move. There was a slight twinge in my right elbow on the Lying Overhead Triceps Extension, so I was careful not to push too hard and possibly separate something there. I'm thinking it was because of the tennis also. I am still keep full extension down on my Pull/Chin-Ups so good positive and negative there.
I wanted some abs, but I wasn't feeling like Ab Ripping today, so I went with Chalene and more Swiss Ball abs. I tried to focus on really contracting and flexing my core, so I got a great burn. I needed that stretch every time she gave it to us.
My legs were feeling a little tender from yesterday's tennis, so I went with the Unlock your Hip Flexors routine. Still painful, but opening slowly. And of course, the closer was my series of Flows. It felt really nice to end in a calm place.
In the end, I torched 840kcals. Not bad for a make-shift Complex workout. But my arms were FEELING IT!!!
Both kids were out today, so my wife and I went out on a little lunch date. Tomorrow is a family lunch date so I was careful not to eat too much for breakfast, and I had a shake for dinner. But we had fun. Then we had some time to do a little shopping and other stuff. When we got home I wanted to start my workout to get it done, but my wife took a nap. So since today was resistance day, I knew all the moving around of dumbbells and plates was going to be noisy so I waited until she woke up to start. I was ready, though. Once I heard her stirring downstairs, I got started.
My plan was to do the double Arm Shaper tasks from yesterday (Day 7) and today (day 8), and then do the P90X3 - Complex Upper. But when I saw what the what Day 7 was, I figured I would just ditch the X3 routine because the Arm Shaper for Day 7 was essentially a Complex Upper Body workout in itself. It was Four rounds of 5 dumbbell moves. Then I added a 6th move, a variation of Pull-Up just to keep up my Pull-Up strength. That was Day 7, Day 8 is another round of those Arm Circles and 50 Push-Ups. There is no worksheet for the Arm Shaper, so I will just write out what I did.
In the beginning, I did the warm up from X3 The Challenge. It was just about three minutes long, then I did the Day 8 Arm Circles as an additional warm up. I did an extra 20 reps both ways for a total of 70 reps each way. Since I used this task as a warm up, I didn't do it with a weight. I'm saving the Push-Ups for the end. Here are my stats:
Round One:
1. Floor Presses (All rounds on a Swiss Ball for more range of motion) 12 reps/17kgs.
2. Dumbbell Bent-Over Row, 12 reps/17kgs.
3. Lying Overhead Triceps Extension (All rounds on Swiss Ball for more range of motion), 12 reps/10kgs.
4. Bent-Over Reverse Fly, 12 reps/6.25kgs.
5. Standing Dumbbell Biceps Curl, 12 reps/10kgs.
6. Standard Pull-Up 10 reps.
Round Two:
1. Floor Presses 12 reps/18.25kgs.
2. Dumbbell Bent-Over Row 12 reps/18.25kgs.
3. Lying Overhead Triceps Extension 12 reps/10kgs.
4. Bent-Over Reverse Fly 12 reps/ 7.5kgs.
5. Standing Dumbbell Biceps Curl 12 reps/10kgs.
6. Parallel Grip Pull-Up, 5-5 reps.
Round Three:
1. Floor Presses 12 reps/19.5kgs.
2. Dumbbell Bent-Over Row 12 reps/19.5kgs.
3. Lying Overhead Triceps Extension 12 reps/11.25kgs.
4. Bent-Over Reverse Fly 12 reps/ 7.5kgs.
5. Standing Dumbbell Biceps Curl 12 reps/12kgs.
6. Vaulter Pull-Ups, 5 reps switch 5 reps.
Round Four:
1. Floor Presses 12 reps/22kgs.
2. Dumbbell Bent-Over Row 12 reps/22kgs.
3. Lying Overhead Triceps Extension 12 reps/12kgs.
4. Bent-Over Reverse Fly 12 reps/ 8.75kgs.
5. Standing Dumbbell Biceps Curl 12 reps/ 13.25kgs.
6. Chin-Up, 6-4 reps.
Finally, as I said earlier, I saved the Push-Ups (on stands) for the end. I did 30-20-20 reps, for a total of 70 reps. I was so Pumped and Fried. This routine took a lot longer than I had expected because I had to do a lot of switching of plates on my dumbbells, but that wasn't a rest, because I was constantly moving around. All the reps, I did at a medium pace and I tried to focus on getting positive and negative flex. I also tried to focus on my range of motion. But I will say that in the fourth round, my form suffered a bit on the Bent-Over Rows. I couldn't have as much Range of motion as I did with the lighter weight. My pace also got a little faster as I dropped the weight down instead of lowering the weight to get the negative flex. So I probably should stay at a lower weight for that move. There was a slight twinge in my right elbow on the Lying Overhead Triceps Extension, so I was careful not to push too hard and possibly separate something there. I'm thinking it was because of the tennis also. I am still keep full extension down on my Pull/Chin-Ups so good positive and negative there.
I wanted some abs, but I wasn't feeling like Ab Ripping today, so I went with Chalene and more Swiss Ball abs. I tried to focus on really contracting and flexing my core, so I got a great burn. I needed that stretch every time she gave it to us.
My legs were feeling a little tender from yesterday's tennis, so I went with the Unlock your Hip Flexors routine. Still painful, but opening slowly. And of course, the closer was my series of Flows. It felt really nice to end in a calm place.
In the end, I torched 840kcals. Not bad for a make-shift Complex workout. But my arms were FEELING IT!!!
8-13-17 (Sunday) Yard Work + Tennis.
8-13-17 (Sunday) Yard Work + Tennis.
Well, today was an unusual day. It was a beautiful day so I knew this would be my only chance to get the yard done. It was after the rainy season so there was a jungle in my yard. Long story short, it took me three hours in the hot HOT sun to get everything done. I tried to stay hydrated but I got a little dehydrated. No burn this time. But being in the heat for that long pretty much zapped the energy right out of me. I wasn't sleepy, but I was just exhausted. I was planning to do just my Arm Shaper task for the day later in the evening, then call it a day. But then my son asked, "Dad, do you want to play tennis?" How could I say no? So I tried to rest so I could have the energy to play in the evening. Then my wife said, "Me, too! I want to play, too!" So, we struck up the plan, I would play with my son for 2 hours, then my wife would come and then I'd play with her for an hour or so.
Great plan! But when the time came to leave, I wasn't feeling it. I was still feeling pretty tired and zero motivation to play. But I was going to play none the less. Well, once we got to the court, we started hitting around and just moments later, the energy came flowing into me. Only with my son can I really hit out as hard as I can and expect the ball to come back. It was a Knock-Down, Drag-Out, Slug Fest. We were killing the ball as hard as we could and the rallies were just crushing. There was no way I was going to keep this level of energetic play up for two hours, I thought. But then we started serving and playing points. That slowed the pace down. But the Slug Fest continued. I hit some good serves, then the adrenaline got the better of me and I sort of lost control of my serve because I was going for too much. Then, I just couldn't get anything in anymore.
When the time came, my wife arrived at the court and the switch was on. Now, I had to play a much more controlled game. No more hitting out, and more running to get everything back and at a hitable pace. We had a good time.
In the end, I did over three hours of yard work. My hands were tingling a large part of the day because of the vibrations from holding the weed-whacker for so long. And then three hours of tennis in the evening. No HRM during the yard work but for the tennis, I torched 1500+kcals. When I got home, I was too dead to think about anything or do anything. So no Arm Shaper for me today. I'll pull a double shift tomorrow. But my arms got a good workout today with the variety of activities that I did. I slept like a baby.
Well, today was an unusual day. It was a beautiful day so I knew this would be my only chance to get the yard done. It was after the rainy season so there was a jungle in my yard. Long story short, it took me three hours in the hot HOT sun to get everything done. I tried to stay hydrated but I got a little dehydrated. No burn this time. But being in the heat for that long pretty much zapped the energy right out of me. I wasn't sleepy, but I was just exhausted. I was planning to do just my Arm Shaper task for the day later in the evening, then call it a day. But then my son asked, "Dad, do you want to play tennis?" How could I say no? So I tried to rest so I could have the energy to play in the evening. Then my wife said, "Me, too! I want to play, too!" So, we struck up the plan, I would play with my son for 2 hours, then my wife would come and then I'd play with her for an hour or so.
Great plan! But when the time came to leave, I wasn't feeling it. I was still feeling pretty tired and zero motivation to play. But I was going to play none the less. Well, once we got to the court, we started hitting around and just moments later, the energy came flowing into me. Only with my son can I really hit out as hard as I can and expect the ball to come back. It was a Knock-Down, Drag-Out, Slug Fest. We were killing the ball as hard as we could and the rallies were just crushing. There was no way I was going to keep this level of energetic play up for two hours, I thought. But then we started serving and playing points. That slowed the pace down. But the Slug Fest continued. I hit some good serves, then the adrenaline got the better of me and I sort of lost control of my serve because I was going for too much. Then, I just couldn't get anything in anymore.
When the time came, my wife arrived at the court and the switch was on. Now, I had to play a much more controlled game. No more hitting out, and more running to get everything back and at a hitable pace. We had a good time.
In the end, I did over three hours of yard work. My hands were tingling a large part of the day because of the vibrations from holding the weed-whacker for so long. And then three hours of tennis in the evening. No HRM during the yard work but for the tennis, I torched 1500+kcals. When I got home, I was too dead to think about anything or do anything. So no Arm Shaper for me today. I'll pull a double shift tomorrow. But my arms got a good workout today with the variety of activities that I did. I slept like a baby.
Sunday, August 13, 2017
8-12-17 (Saturday) Arm Shaper.
8-12-17 (Saturday) Arm Shaper.
Today is usually my off day, but for the 21-Day Arm Shaper group, apparently there are no off days. So, to keep up with the program I had to get in this little workout. We were given a set of 11 moves and we were supposed to chose five of the moves and do each one to failure, or burnout, or max out, whatever you like to call it. Here are the five moves I chose and the rep counts:
1. Push-Ups - 52 reps
2. Triceps Dips - 55 reps
3. Plank Taps - 120 reps
4. Diamond Push-Ups - 35 reps
5. Plank Jacks - 60 reps
My arms were majorly pumped UP after these moves!!! My arms or shoulders burned out on the first four moves, but on the last move, my arches started to cramp up so I had to stop. My arms and shoulders could have gone more. I'm writing this a few hours after doing the moves, and I still feel the PUMP! BRUTAL STUFF!!!
No HRM, but I got on a nice sweat. This coming week is, again, conditioning training for my tennis tournament next Sunday. So, no heavy heavy lifting, rather endurance muscle training. But I think I will still do a few sets of Pull-Ups and Chin-Ups just to maintain strength, not to build.
Today is usually my off day, but for the 21-Day Arm Shaper group, apparently there are no off days. So, to keep up with the program I had to get in this little workout. We were given a set of 11 moves and we were supposed to chose five of the moves and do each one to failure, or burnout, or max out, whatever you like to call it. Here are the five moves I chose and the rep counts:
1. Push-Ups - 52 reps
2. Triceps Dips - 55 reps
3. Plank Taps - 120 reps
4. Diamond Push-Ups - 35 reps
5. Plank Jacks - 60 reps
My arms were majorly pumped UP after these moves!!! My arms or shoulders burned out on the first four moves, but on the last move, my arches started to cramp up so I had to stop. My arms and shoulders could have gone more. I'm writing this a few hours after doing the moves, and I still feel the PUMP! BRUTAL STUFF!!!
No HRM, but I got on a nice sweat. This coming week is, again, conditioning training for my tennis tournament next Sunday. So, no heavy heavy lifting, rather endurance muscle training. But I think I will still do a few sets of Pull-Ups and Chin-Ups just to maintain strength, not to build.
Saturday, August 12, 2017
8-11-17 (Friday) HY: T25 - Alpha: Speed 1.0 + Power 90 - Ab Ripper 200 + Arm Shaper + TCF.
8-11-17 (Friday) HY: T25 - Alpha: Speed 1.0 + Power 90 - Ab Ripper 200 + Arm Shaper + TCF.
I was supposed to play tennis today, but couldn't because of rain. So, I was able to do a Shaun T routine and get some good cardio in. Speed 1.0 is the least intense of the three Speed routines in the T25 disk set (I hear there is a new Speed routine On-Demand) because there are stretch moves embedded through out the first 15 minutes. The first move progression in which we squat hop looking to the left then the middle then the right starts off easy enough, then we have to add the Hook, then add the squat, I usually have trouble keeping pace with the squat added in, but today, I was doing a pretty good job of keeping up. The other killer move is the Jacks move. Starting with just the feet going in and out, then progressing to a double in and out and eventually to a full Jumping Jack. This is the move that really racks my arches. But I was able to make it all the way through with no modification. Most of the other moves are easy enough to do, but keeping the intensity high and keeping pace with Shaun T and the team is the challenge. But my nemesis move in Speed 1.0 is the Low Cross Jacks. It's a fast move and that progress marker looks like it is moving at a snail's pace. The move feels much longer than all the other moves. It also kills my ankles, arches, and calves. I had to do it twice, in the regular part and then in the Burnout. But I was happy to make it through both times with no modification.
I was feeling good, but didn't have a lot of time, so I went to my old faithful ab routine to get a quick burn. Yes, I got my burn. But it actually came a lot later than it usually does in this routine. The first 5 moves were relatively fine. In the past, the burn hits around move three or four. Today, the burn didn't come until move 6. But when it came, it came fast and hard. I had to tap out again around move 8, and then again on move 10. Major BURN!!!
The Arm Shaper today was a series of 5 moves: Standing Shoulder Flys, Reverse Curl and Side Press, Triceps Kickbacks, Biceps Curl and Front Press, and 90 Degree Raise. I did three rounds of 10 reps each. I started out with 4kgs, but went down to 2kgs in the second round, but back up to 3kgs for the third round. Those straight arm moves are really tough. I hope I can get stronger so I can do them better soon.
I didn't have much time and I couldn't do my stretch, so I went straight to my Flow series and finished off my workout there.
In the end, I torched around 550kcals. Not bad for about 90 minutes of work. But I'm happy that the weekend is now here. Off day, here I come! Happy Weekend, Everybody!
I was supposed to play tennis today, but couldn't because of rain. So, I was able to do a Shaun T routine and get some good cardio in. Speed 1.0 is the least intense of the three Speed routines in the T25 disk set (I hear there is a new Speed routine On-Demand) because there are stretch moves embedded through out the first 15 minutes. The first move progression in which we squat hop looking to the left then the middle then the right starts off easy enough, then we have to add the Hook, then add the squat, I usually have trouble keeping pace with the squat added in, but today, I was doing a pretty good job of keeping up. The other killer move is the Jacks move. Starting with just the feet going in and out, then progressing to a double in and out and eventually to a full Jumping Jack. This is the move that really racks my arches. But I was able to make it all the way through with no modification. Most of the other moves are easy enough to do, but keeping the intensity high and keeping pace with Shaun T and the team is the challenge. But my nemesis move in Speed 1.0 is the Low Cross Jacks. It's a fast move and that progress marker looks like it is moving at a snail's pace. The move feels much longer than all the other moves. It also kills my ankles, arches, and calves. I had to do it twice, in the regular part and then in the Burnout. But I was happy to make it through both times with no modification.
I was feeling good, but didn't have a lot of time, so I went to my old faithful ab routine to get a quick burn. Yes, I got my burn. But it actually came a lot later than it usually does in this routine. The first 5 moves were relatively fine. In the past, the burn hits around move three or four. Today, the burn didn't come until move 6. But when it came, it came fast and hard. I had to tap out again around move 8, and then again on move 10. Major BURN!!!
The Arm Shaper today was a series of 5 moves: Standing Shoulder Flys, Reverse Curl and Side Press, Triceps Kickbacks, Biceps Curl and Front Press, and 90 Degree Raise. I did three rounds of 10 reps each. I started out with 4kgs, but went down to 2kgs in the second round, but back up to 3kgs for the third round. Those straight arm moves are really tough. I hope I can get stronger so I can do them better soon.
I didn't have much time and I couldn't do my stretch, so I went straight to my Flow series and finished off my workout there.
In the end, I torched around 550kcals. Not bad for about 90 minutes of work. But I'm happy that the weekend is now here. Off day, here I come! Happy Weekend, Everybody!
Friday, August 11, 2017
8-10-17 (Thursday) HY: P90X3 - Complex Lower + P90X2 - X2 Ab Ripper + Arm Shaper + TCF.
8-10-17 (Thursday) HY: P90X3 - Complex Lower + P90X2 - X2 Ab Ripper + Arm Shaper + TCF.
Well, I got home a little earlier than planned so I figured I could get a full workout in, but I kind of poopooed around and ended up not being able to get in my Splits training, but I got everything else.
With all the Tennis and Pickle-Ball I was playing in the last month or so, I haven't really done much resistance work on my legs, so I thought that on my final resistance day of the week, I would take a whack at it. This routine, like the Incinerator yesterday, hasn't been done for a month, so I was happy to dust it off and do it today. My legs didn't feel as strong as I would like them to be, so I didn't change anything from last time. Weights stayed the same, and since the reps are pre-determined my Tony, they were all the same in each complex. They just got harder and I got more and more tired. I was able to crush the first two rounds, but when the third round came around, I was feeling it in my legs. That "almost-going-to-cramp" feeling started to raise its ugly head. But I powered through but went at slightly a slower pace. So, to keep up with Tony, I cut my rest time a bit. I was sweating like a pig by the final rep on The Stabilizer rolled around, and as usual, my glutes were SCREAMING!!!
I was glad to get in some arm work. Only three moves today, but lots or reps. 50 Push-Ups then forward and Reverse Arm Circles. I really wanted to do the Push-Ups in one set, so I went hard and I barely made it to 50 reps. My arms were on FIRE!!! Just regular Arm circles would have been to easy, so to amp it up some, I grabbed a couple 1kg hand weights and held on to them. I got to 50 reps Forward fine, but I only got to 30 reps on the Reverse before the burn too intense so I had to tap out. I had to tap out one more time after that. Talk about being ON FIRE!!!
I needed a Flow after that! So the Flow series ended my workout in perfect fashion.
In the end, I torched a nice 850+kcals. A lot for such a short time. Almost done the week!!!
Well, I got home a little earlier than planned so I figured I could get a full workout in, but I kind of poopooed around and ended up not being able to get in my Splits training, but I got everything else.
With all the Tennis and Pickle-Ball I was playing in the last month or so, I haven't really done much resistance work on my legs, so I thought that on my final resistance day of the week, I would take a whack at it. This routine, like the Incinerator yesterday, hasn't been done for a month, so I was happy to dust it off and do it today. My legs didn't feel as strong as I would like them to be, so I didn't change anything from last time. Weights stayed the same, and since the reps are pre-determined my Tony, they were all the same in each complex. They just got harder and I got more and more tired. I was able to crush the first two rounds, but when the third round came around, I was feeling it in my legs. That "almost-going-to-cramp" feeling started to raise its ugly head. But I powered through but went at slightly a slower pace. So, to keep up with Tony, I cut my rest time a bit. I was sweating like a pig by the final rep on The Stabilizer rolled around, and as usual, my glutes were SCREAMING!!!
I was glad to get in some arm work. Only three moves today, but lots or reps. 50 Push-Ups then forward and Reverse Arm Circles. I really wanted to do the Push-Ups in one set, so I went hard and I barely made it to 50 reps. My arms were on FIRE!!! Just regular Arm circles would have been to easy, so to amp it up some, I grabbed a couple 1kg hand weights and held on to them. I got to 50 reps Forward fine, but I only got to 30 reps on the Reverse before the burn too intense so I had to tap out. I had to tap out one more time after that. Talk about being ON FIRE!!!
I needed a Flow after that! So the Flow series ended my workout in perfect fashion.
In the end, I torched a nice 850+kcals. A lot for such a short time. Almost done the week!!!
8-09-17 (Wednesday) HY: P90X2 - Recovery & Mobility + Arm Shaper + TCF.
8-09-17 (Wednesday) HY: P90X2 - Recovery & Mobility + Arm Shaper + TCF.
Mid-Week Recovery Day!
After two brutal resistance days and a grueling cardio day, this is a very delicious treat. My arms were feeling pretty spent along with everything else, so I figured a nice roll would do me good. I had a lot of time today, so I did all the prelim stuff, then I doubled the foam rolling time. I really tried to roll out all the hot spots I could find. Even then, I couldn't get everything to release, but I had a good deal of them release. I was happy to especially roll out my calves after the T25 with Shaun T. I knew there was a big knot in my right calf. My triceps were especially tender. I never can get them to release, but they get a good roll out none the less. My shoulders also were taken care of. Especially my left shoulder, still not at 100%. There was a point where I was falling asleep because it felt so good. But I kept awake. I felt really loose when I was finished.
I still had the Arm Shaper to do, but it was introduced as "Three easier moves". So I figured I could bang out 3 quick rounds. Famous last words. EASIER??? It was BRUTAL!!! I did 2 rounds of the Advanced three moves. I wanted to go three rounds, but my arms and shoulders were on FIRE!!! The three moves are Back Touch, Overhead Bend, and Straight-Arm Shrug, all weighted. I tried Back Touch with 4kgs, but quickly discovered that that was too heavy so I went to 3kgs. Then, I started the Overhead Bend with 3kgs, but moved up to 4kgs for the second round. Finally, the Straight-Arm Shrug otherwise known as the shoulder killer (because they killed mine), I used 2kgs for both rounds. Barely made it to the final rep. OUCH!!! Oh, and I almost forget my push-ups. But I knocked out 30 reps instead of 20. Since today is my mid-week recovery, I was wanting a little extra pump.
I finished with a lovely series of Flows so I could center myself at the beginning of my day.
In the end, I burned just under 400kcals. But I benefited in so many other ways so I am satisfied with today. I'm glad I can relax tonight.
Only people who have done the X2 Recovery & Mobility routine will understand this picture.
Caption: "FOAM ROLLERS UNITE!!!"
Mid-Week Recovery Day!
After two brutal resistance days and a grueling cardio day, this is a very delicious treat. My arms were feeling pretty spent along with everything else, so I figured a nice roll would do me good. I had a lot of time today, so I did all the prelim stuff, then I doubled the foam rolling time. I really tried to roll out all the hot spots I could find. Even then, I couldn't get everything to release, but I had a good deal of them release. I was happy to especially roll out my calves after the T25 with Shaun T. I knew there was a big knot in my right calf. My triceps were especially tender. I never can get them to release, but they get a good roll out none the less. My shoulders also were taken care of. Especially my left shoulder, still not at 100%. There was a point where I was falling asleep because it felt so good. But I kept awake. I felt really loose when I was finished.
I still had the Arm Shaper to do, but it was introduced as "Three easier moves". So I figured I could bang out 3 quick rounds. Famous last words. EASIER??? It was BRUTAL!!! I did 2 rounds of the Advanced three moves. I wanted to go three rounds, but my arms and shoulders were on FIRE!!! The three moves are Back Touch, Overhead Bend, and Straight-Arm Shrug, all weighted. I tried Back Touch with 4kgs, but quickly discovered that that was too heavy so I went to 3kgs. Then, I started the Overhead Bend with 3kgs, but moved up to 4kgs for the second round. Finally, the Straight-Arm Shrug otherwise known as the shoulder killer (because they killed mine), I used 2kgs for both rounds. Barely made it to the final rep. OUCH!!! Oh, and I almost forget my push-ups. But I knocked out 30 reps instead of 20. Since today is my mid-week recovery, I was wanting a little extra pump.
I finished with a lovely series of Flows so I could center myself at the beginning of my day.
In the end, I burned just under 400kcals. But I benefited in so many other ways so I am satisfied with today. I'm glad I can relax tonight.
Only people who have done the X2 Recovery & Mobility routine will understand this picture.
Caption: "FOAM ROLLERS UNITE!!!"
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