1-16-18 (Tuesday) HY: TCF + Pickle-Ball + Ab EMS.
It was another BEAUTIFUL day... outside. The gym, however, was still like an ice box inside. Probably close to 3-5 degrees difference. John was going to be late, so I set everything up and had some extra time to do my Flow. I was able to get a nice long Flow series in.
When we started, I was feeling good. The warm up was good, but the signs were there. Something was off. But one very good thing is that I felt that my mobility was really working for me. The one thing that wasn't working was my Paddle Positioning. Shots that I usually hit with ease were flying out and just missing. It all came to a head when we started the matches. In that first set, everything was just not working out. John jumped out to a big lead and kept on increasing that lead with almost every service change. I was only managing 2 point a run, while John was getting between 4-6 points in a row. I lost badly, 7-15. The second game, we were pretty much neck and neck until 5-5, then I pulled away and got the score to 13-5. I though I had this game in hand, but that was not the case. John hit some incredible shots as did I, but I collapsed once I hit 13 points. I couldn't buy another point. To make a painful story better, I ended up losing the game stuck at 13. Final score, 13-15. I finally started putting thing together today. As I said, I felt I was moving quite well, mobility was feeling good. I grabbed the lead, and then I didn't let go. A few times I started to seemingly dozing off, but not in that cold. This time, I was keeping the stuff all around. I ended up taking the game 15-8. There was only 10 minutes left, but we started a fourth game. And we were just going at it. Every point a battle. That's the way I like it! Lead changes almost every point. It finally got to 5-5, but our time was up, so I suggested playing to 7 points. And, for the record, I wanted to let John start with the new ending score. We decided to play to 7. We started this mini-game from 5-5 with John serving. After a few more serve changes, I closed out this shortened match, 7-5. This score took us almost to meeting land. Including that last short game, we ended up in a 2-2 tie.
I got in my Ab EMS in later in the evening.
In the end, I burned just under 900kcals. Another good day. Any day is good with Pickle-Ball!
Wednesday, January 17, 2018
1-15-18 (Monday) HY: Tennis + TCF + Ab EMS.
1-15-18 (Monday) HY: Tennis + TCF + Ab EMS.
Normally, I would be working on a Monday, but since yesterday was a work day, today was off. So, my wife and I went to play tennis. I had missed my big tennis day on Sunday, so my wife said she could play today, so we played. When my wife made court reservations, I was very shocked that she reserved 2 hours. In the past, she would have only gotten 1 hour because she would get too tired. But she has been playing 2-3 times a week and her endurance is getting better.
Just the two of us on court, but we went through the menu we usually do with the tennis club. Did a good warm up, then just stroke practice. Then we shifted to serve practice then finally volley practice. We have one big basket of balls and we went through it at least 5 times. I couldn't hit out with my wife, but it was a good control practice. Oh, and also, the weather was absolutely BEAUTIFUL!!! It was actually warm out. I prepared with many layers even before I took one step outside, and as we started to play, the layers came off quickly. It was a lot better than I thought it would be.
After showering at the gym, we made a day of it. Eating out and then shopping. I got something I have wanted for a long time. Maybe I'll post a pic of what I got later. But it was a great "Date-Day". When I got home, I got in my Flow and Ab EMS.
In the end, of only the tennis, I burned over 1050kcals. It was a great day.
Normally, I would be working on a Monday, but since yesterday was a work day, today was off. So, my wife and I went to play tennis. I had missed my big tennis day on Sunday, so my wife said she could play today, so we played. When my wife made court reservations, I was very shocked that she reserved 2 hours. In the past, she would have only gotten 1 hour because she would get too tired. But she has been playing 2-3 times a week and her endurance is getting better.
Just the two of us on court, but we went through the menu we usually do with the tennis club. Did a good warm up, then just stroke practice. Then we shifted to serve practice then finally volley practice. We have one big basket of balls and we went through it at least 5 times. I couldn't hit out with my wife, but it was a good control practice. Oh, and also, the weather was absolutely BEAUTIFUL!!! It was actually warm out. I prepared with many layers even before I took one step outside, and as we started to play, the layers came off quickly. It was a lot better than I thought it would be.
After showering at the gym, we made a day of it. Eating out and then shopping. I got something I have wanted for a long time. Maybe I'll post a pic of what I got later. But it was a great "Date-Day". When I got home, I got in my Flow and Ab EMS.
In the end, of only the tennis, I burned over 1050kcals. It was a great day.
1-14-18 (Sunday) HY: P90X3 - Cold Start + Body Weight BEAST, Workout A + TCF + Ab EMS.
1-14-18 (Sunday) HY: P90X3 - Cold Start + Body Weight BEAST, Workout A + TCF + Ab EMS.
My original plan was to workout on Saturday night and then take an off day on Sunday because Sunday was scheduled to be a workday for the Japanese equivalent of the SAT's. My school is a testing site and I have to be a test monitor. That was the reason for the plan, but, my girls wanted to go out on Saturday night, so I became their driver and we didn't get home until late, so no workout. When I got home after work today, I was surprisingly energetic. I was itching to get my workout in. I had just had an entire day of sitting and watching high school kids take tests, I NEEDED to move.
But I was tight, so to loosen up, I went with Cold Start, which worked like a charm to warm me up. Then I got right into the routine. My brain was feeling like oatmeal, so I really didn't want to think too much about what to do, so I went with the body weight program I began last week. The Body Weight BEAST. Here is the graphic again:
My original plan was to workout on Saturday night and then take an off day on Sunday because Sunday was scheduled to be a workday for the Japanese equivalent of the SAT's. My school is a testing site and I have to be a test monitor. That was the reason for the plan, but, my girls wanted to go out on Saturday night, so I became their driver and we didn't get home until late, so no workout. When I got home after work today, I was surprisingly energetic. I was itching to get my workout in. I had just had an entire day of sitting and watching high school kids take tests, I NEEDED to move.
But I was tight, so to loosen up, I went with Cold Start, which worked like a charm to warm me up. Then I got right into the routine. My brain was feeling like oatmeal, so I really didn't want to think too much about what to do, so I went with the body weight program I began last week. The Body Weight BEAST. Here is the graphic again:
The last time I did this routine, I got only 6 rounds done. I really wanted to top that number, I was thinking 7 rounds. When I started, I was feeling good, so I didn't take any unneeded rest breaks. I was also keeping sure of my "Four Pillars" of working out. I pushed it, but not to sacrifice any move over another. I ended up doing 8 rounds. And I finished with only 8 seconds left to go just before the time hit 30 minutes. It felt good, and I am very glad that Side Planks follow the Jump Squats. Anything more than that and I would have just collapsed. I felt extremely satisfied with today's workout which I closed out with a lovely Flow series.
Then, later that evening, I got in my Ab EMS. Still want to keep that core strength going up.
In the end, I was surprised to discover that I had burned just over 700kcals. Plus two round really makes a big difference.
Let's get this week started!
Friday, January 12, 2018
1-12-18 (Friday) HY: P90X3 - Cold Start + Body Weight BEAST, Workout B + TCF + Ab EMS.
1-12-18 (Friday) HY: P90X3 - Cold Start + Body Weight BEAST, Workout B + TCF + Ab EMS.
Today was a terrible day. I had to go to work as usual, but classes were cancelled because since Saturday and Sunday are the National Scholastic Achievement Tests that are used to dictate the rest of the lives of high school seniors, and our school is a testing site, we had to set up the rooms and receive "training" and "instruction". Please don't get me started about the Nit-Picking Anal style of how these tests are administered, suffice is to say, it was, and always is, VERY Japanese. Anyway, because it was snowing heavily, two out of the three standard routes to school were closed. The one open route was jammed for three quarters of the way. So, what normally would take an hour and 20 minutes, took almost three and a half hours. It is a 40km drive, but 30km was bumper to bumper stop and go, not to mention all the lovely traffic lights. Luckily, the trip back was normal. Anyway, everything that concerned me was mostly done. The only meeting that I had to attend was about 15 minutes long. The rest of the training was for something I wouldn't be involved with. So, I had to drive over 5 hours for a 15 minute instructional lecture. I was not happy... AGAIN, since this pretty much happens every year at this time. I don't work on Saturdays, but I'll have to go in on Sunday and monitor high school students taking the tests for three hours. I got home close to 3:30pm and my wife suggested I take a nap. I was very sleepy, so I decided to follow her suggestion. I dropped right off. When she woke me at 4pm, I was still a bit groggy but felt a little refreshed. We talked for a bit about our days, then I got ready for my workout. Another time crunch. Today, I had just over an hour to get my workout done.
I needed Cold Start, so I started off with it. Right after it, I moved into the new routine, Body Weight BEAST, Workout B:
The format, as you can see was a little different from Workout A. Only 4 moves, but done a mini-sets. I was able to blast through the 10 rounds of the first two moves, but by the 6th round, I was needing every second of that 30 second break. I was sweating and breathing hard. My legs, especially my inner thighs were feeling it. I was hitting 15 reps almost every time. I did get 16 reps one time, though. As always, focusing on my 4 Pillars. Then I moved to the next pairing of moves. I was happy to get in the Pull-Ups. I was thinking that 5 reps was too few, but I would soon find out that it was not. I'll be up front right from the beginning. The second pairing calls for 20 rounds. I was only able to get 16 rounds because of fatigue and time. I kept it going for 10 rounds, but I was dying, so I took a few minutes to catch my breath and shake out my arms, back and shoulders. 5 Negative Pull-Ups sounds small, but by the 7th round, my arms felt like noodles. I couldn't hold the slow rep any longer, and just dropped after I started down. After a break, I did 5 rounds, but again, I was dying by the 4th round. I took another little break after those 5 rounds were finished. I tried just one more round, but my arms were shot. And because of those two breaks after 10 and 15, I had to stop anyway. I was "Saved by the Bell". It was weird, I didn't feel the pump so much, but I was totally feeling the burn. That was a brutally great little routine that I look forward to doing again, and hopefully, sticking it out for the full 20 rounds.
I had just enough time to get in a good Flow series.
In the evening while preparing for Bible class I teach at my church on Saturday mornings, I got in my Ab EMS.
In the end, I burned 780+ kcals. I was sort of expecting to get closer to 500 kcals. I knew it would be more than Workout A, but not THAT much. So I was really happy that a got a good calorie burn in to end the week. I'm going to miss Tennis on Sunday, but I'm definitely playing on Wednesday!
Happy Weekend, everyone!
Today was a terrible day. I had to go to work as usual, but classes were cancelled because since Saturday and Sunday are the National Scholastic Achievement Tests that are used to dictate the rest of the lives of high school seniors, and our school is a testing site, we had to set up the rooms and receive "training" and "instruction". Please don't get me started about the Nit-Picking Anal style of how these tests are administered, suffice is to say, it was, and always is, VERY Japanese. Anyway, because it was snowing heavily, two out of the three standard routes to school were closed. The one open route was jammed for three quarters of the way. So, what normally would take an hour and 20 minutes, took almost three and a half hours. It is a 40km drive, but 30km was bumper to bumper stop and go, not to mention all the lovely traffic lights. Luckily, the trip back was normal. Anyway, everything that concerned me was mostly done. The only meeting that I had to attend was about 15 minutes long. The rest of the training was for something I wouldn't be involved with. So, I had to drive over 5 hours for a 15 minute instructional lecture. I was not happy... AGAIN, since this pretty much happens every year at this time. I don't work on Saturdays, but I'll have to go in on Sunday and monitor high school students taking the tests for three hours. I got home close to 3:30pm and my wife suggested I take a nap. I was very sleepy, so I decided to follow her suggestion. I dropped right off. When she woke me at 4pm, I was still a bit groggy but felt a little refreshed. We talked for a bit about our days, then I got ready for my workout. Another time crunch. Today, I had just over an hour to get my workout done.
I needed Cold Start, so I started off with it. Right after it, I moved into the new routine, Body Weight BEAST, Workout B:
I had just enough time to get in a good Flow series.
In the evening while preparing for Bible class I teach at my church on Saturday mornings, I got in my Ab EMS.
In the end, I burned 780+ kcals. I was sort of expecting to get closer to 500 kcals. I knew it would be more than Workout A, but not THAT much. So I was really happy that a got a good calorie burn in to end the week. I'm going to miss Tennis on Sunday, but I'm definitely playing on Wednesday!
Happy Weekend, everyone!
1-11-18 (Thrusday) HY: P90X3 - Cold Start + Body-Weight BEAST, Workout A + TCF + Ab EMS.
1-11-18 (Thrusday) HY: P90X3 - Cold Start + Body-Weight BEAST, Workout A + TCF + Ab EMS.
I was in a time crunch today so I wanted to do something short, not too "Cardio-ish", and a little "Resistancey". Also, I really didn't feel like doing one of my normal programs. Then, I found a little program a while ago that I had forgotten about until the other week that I remembered again and decided to give it a go. It is the second month of the Body Weight Program. I did the first part before called Body Weight BOOM, This one is Body Weight BEAST. The format is the same, but there are more moves and it is done in 30 minutes. BOOM was done with a fixed number of sets. Today's main routine was time based.
I didn't want to go into the workout cold, so, I went to my favorite and most dependable independent warm up routine, Cold Start. It always gets me loose and warm. I average 70+kcals. I usually start with a heart rate of around 60bpm, but by the end of Cold Start, I up to 100+bpm. Then I got into the main routine.
I will show you the graphic of the routine and its explanation so I don't have to type it all out:
I was able to get in 6 rounds. My rest time between the first 3-4 rounds was close to 1-minute. But I was starting to feel the heavy fatigue coming on after the fourth round, so I took almost 90 seconds for my last two breaks. I also took about 10 seconds moves, and a little more to catch my breath after the cardio moves. Almost no break between the Spiderman Push-Ups and Deep Pause Squats. Maybe 20-30 seconds after the Jump Squats. My core felt strong, so I didn't really feel too much of a burn with the V-Ups. Oh, on the Spiderman Push-Ups, I felt a bit slow, (Not by choice), I guess my body needed to get used to the movement, because I was able to pick up the pace for the rest of the rounds. One thing I was trying to do was stay focused on my Four Pillars:
1. Correct Form
2. Range of Motion
3. Activation of the Target Muscles
4. Time Under Tension.
That is the reason I didn't try to blast through the reps, but I was trying to get the most benefit out of each rep. The next time I do this routine, I may even slow it down even more and do a little Eccentric work. This little routine was surprisingly good as a Full Body workout.
I finished off my workout with a nice long Flow Series to calm my heart rate.
I had my first Thursday night class of the year, so after getting back from that, I worked in my Ab EMS.
In the end, I burned around 420kcals. Not a huge number, but I felt good.
I was in a time crunch today so I wanted to do something short, not too "Cardio-ish", and a little "Resistancey". Also, I really didn't feel like doing one of my normal programs. Then, I found a little program a while ago that I had forgotten about until the other week that I remembered again and decided to give it a go. It is the second month of the Body Weight Program. I did the first part before called Body Weight BOOM, This one is Body Weight BEAST. The format is the same, but there are more moves and it is done in 30 minutes. BOOM was done with a fixed number of sets. Today's main routine was time based.
I didn't want to go into the workout cold, so, I went to my favorite and most dependable independent warm up routine, Cold Start. It always gets me loose and warm. I average 70+kcals. I usually start with a heart rate of around 60bpm, but by the end of Cold Start, I up to 100+bpm. Then I got into the main routine.
I will show you the graphic of the routine and its explanation so I don't have to type it all out:
I was able to get in 6 rounds. My rest time between the first 3-4 rounds was close to 1-minute. But I was starting to feel the heavy fatigue coming on after the fourth round, so I took almost 90 seconds for my last two breaks. I also took about 10 seconds moves, and a little more to catch my breath after the cardio moves. Almost no break between the Spiderman Push-Ups and Deep Pause Squats. Maybe 20-30 seconds after the Jump Squats. My core felt strong, so I didn't really feel too much of a burn with the V-Ups. Oh, on the Spiderman Push-Ups, I felt a bit slow, (Not by choice), I guess my body needed to get used to the movement, because I was able to pick up the pace for the rest of the rounds. One thing I was trying to do was stay focused on my Four Pillars:
1. Correct Form
2. Range of Motion
3. Activation of the Target Muscles
4. Time Under Tension.
That is the reason I didn't try to blast through the reps, but I was trying to get the most benefit out of each rep. The next time I do this routine, I may even slow it down even more and do a little Eccentric work. This little routine was surprisingly good as a Full Body workout.
I finished off my workout with a nice long Flow Series to calm my heart rate.
I had my first Thursday night class of the year, so after getting back from that, I worked in my Ab EMS.
In the end, I burned around 420kcals. Not a huge number, but I felt good.
Thursday, January 11, 2018
1-10-18 (Wednesday) HY: Tennis + TCF + Ab EMS.
1-10-18 (Wednesday) HY: Tennis + TCF + Ab EMS.
Tennis day again! The weather was pretty brutal outside. Earlier in the day, there were torrents of hail, rain, and wind. I was considering not going to tennis today because of it, but since I know I won't be able to play on this coming Sunday because of work, I really wanted to go. So I made it happen.
I got to the courts a little late, but I was able to get in a good warm up before we started the menu for the day. Despite the weather, a lot of people showed up, the most this year so far. It was the usual menu starting with Stroke/Volley, then Serve/Return, and finally Point simulation. I was able to get warm and keep warm the whole time, but I forgot my hat and my head got a little chilly because of the sweat. I sweat from the head a lot more than the average person. I was hitting at about 60%. A big mixture of good and bad shots. I really need to work out my ups and downs to stay on the plain. Strong and stable. That's what I want. My serve was not doing as well as I was hoping, too. My "IN" ratio was probably around 40%. I need to raise that to at least 60%. higher if possible. But I had a good time and a tiring schedule.
Like yesterday, I did all the peripherals when I got home.
In the end, I burned over 1100kcals. More practice is still very necessary.
Tennis day again! The weather was pretty brutal outside. Earlier in the day, there were torrents of hail, rain, and wind. I was considering not going to tennis today because of it, but since I know I won't be able to play on this coming Sunday because of work, I really wanted to go. So I made it happen.
I got to the courts a little late, but I was able to get in a good warm up before we started the menu for the day. Despite the weather, a lot of people showed up, the most this year so far. It was the usual menu starting with Stroke/Volley, then Serve/Return, and finally Point simulation. I was able to get warm and keep warm the whole time, but I forgot my hat and my head got a little chilly because of the sweat. I sweat from the head a lot more than the average person. I was hitting at about 60%. A big mixture of good and bad shots. I really need to work out my ups and downs to stay on the plain. Strong and stable. That's what I want. My serve was not doing as well as I was hoping, too. My "IN" ratio was probably around 40%. I need to raise that to at least 60%. higher if possible. But I had a good time and a tiring schedule.
Like yesterday, I did all the peripherals when I got home.
In the end, I burned over 1100kcals. More practice is still very necessary.
1-09-18 (Tuesday) HY: Pickle-Ball + TCF + Ab EMS.
1-09-18 (Tuesday) HY: Pickle-Ball + TCF + Ab EMS.
Pickle-Ball day has finally arrived. It has been about two weeks since I last played and that time, I was on fire, achieving a 4-game sweep with no excuses. I was hoping to keep that intensity going for today.
The gym was cold, but not the coldest yet. I've felt colder. Once we started playing, I felt good, but something was a little off. I didn't feel completely comfortable with my stroke and I was mis-hitting the ball way more than I like to during the warm up. But we started the game anyway. Funny thing, I think John was feeling the same way, because we were stuck on 1-1 for the longest time. Finally I broke the tie and I edged ahead. But every time I went ahead a few points, John would come back just short of catching me. Finally I broke loose and took a big lead, getting all the way to 14-7. Then I shut down. Shots suddenly started flying wide, I was missing long, and John scraped and clawed his way back to 14-13. Finally, though, I closed it out, taking the first game 15-13. I was relieved to escape that first game with a win. Unfortunately, the second game was a continuation of the bad play. But for a time, I was barely keeping pace with John. He would jump out ahead, then I would mount a come back. But I never got closer than two points. The closest I got was at 7-9. Then I gave up the ghost and John ran away with the game. There were a few serve changes, but I only got one more point in that game. I lost 8-15. In the first two games, I still wasn't able to feel the intensity. I felt tired and I was struggling to get into the games. Two possible causes for this comfortableness, 1. the cold, and 2. my body was feeling really stiff from the resistance workout yesterday. Tight and sore muscles all around. And my movement attested to that fact. Anyway, the third game, I guess I was starting to feel really warmed up and I started to move a little better. I jumped out to a quick lead and kept it all the way. John tied me once, at 4-4, but that was it. I rushed to the win, 15-9. The three games were extremely competitive with many serve changes and more longer rallies. Usually we would play four games in our time, but today, we were able to only play 3 games. Although I didn't feel totally with it, I felt good getting back out there.
When I got home after work, I I got in my flow an my Ab EMS.
In the end, I burned about 922kcals. The cold strikes again to lower my calorie burn.
Pickle-Ball day has finally arrived. It has been about two weeks since I last played and that time, I was on fire, achieving a 4-game sweep with no excuses. I was hoping to keep that intensity going for today.
The gym was cold, but not the coldest yet. I've felt colder. Once we started playing, I felt good, but something was a little off. I didn't feel completely comfortable with my stroke and I was mis-hitting the ball way more than I like to during the warm up. But we started the game anyway. Funny thing, I think John was feeling the same way, because we were stuck on 1-1 for the longest time. Finally I broke the tie and I edged ahead. But every time I went ahead a few points, John would come back just short of catching me. Finally I broke loose and took a big lead, getting all the way to 14-7. Then I shut down. Shots suddenly started flying wide, I was missing long, and John scraped and clawed his way back to 14-13. Finally, though, I closed it out, taking the first game 15-13. I was relieved to escape that first game with a win. Unfortunately, the second game was a continuation of the bad play. But for a time, I was barely keeping pace with John. He would jump out ahead, then I would mount a come back. But I never got closer than two points. The closest I got was at 7-9. Then I gave up the ghost and John ran away with the game. There were a few serve changes, but I only got one more point in that game. I lost 8-15. In the first two games, I still wasn't able to feel the intensity. I felt tired and I was struggling to get into the games. Two possible causes for this comfortableness, 1. the cold, and 2. my body was feeling really stiff from the resistance workout yesterday. Tight and sore muscles all around. And my movement attested to that fact. Anyway, the third game, I guess I was starting to feel really warmed up and I started to move a little better. I jumped out to a quick lead and kept it all the way. John tied me once, at 4-4, but that was it. I rushed to the win, 15-9. The three games were extremely competitive with many serve changes and more longer rallies. Usually we would play four games in our time, but today, we were able to only play 3 games. Although I didn't feel totally with it, I felt good getting back out there.
When I got home after work, I I got in my flow an my Ab EMS.
In the end, I burned about 922kcals. The cold strikes again to lower my calorie burn.
Subscribe to:
Posts (Atom)