1-24-18 (Wednesday) HY: Tennis + TCF.
Regular tennis day. We were supposed to play near my home today, but the forecast said SNOW! so we moved to the indoor facility. Luckily, it didn't snow, but the temperature dropped drastically below -0C. And it was pretty cold indoors as well, just with no wind. I got two of my rackets restrung so I was anxious to try at least one of them out tonight. And I did. It felt good, but I was hoping for a little more pop off the strings, but I'll keep working on it. One racket I had, had really loose strings, so I actually bit the bullet, cut them, and then had it restrung. So three of my rackets are all at the same spec tension. I'll try the other on on Sunday. Then, the plan is to rotate them as I play day-by-day.
I did a lot better this time around. I was able to get the good strokes in and I was able to work on every part of my game. I was able to get my long lost serve practice in, too. Everyone rotates in and out of the line, and when it is my turn, I serve around 4-5 balls. Today, I got all my serves in except for about one each time at the line. But the very last serve I hit... FELT SO GOOD!!! And it was so good that it solicited a applause and cheers from the people behind me in line. I was serving from the Ad court and I hit a flat serve out wide and pegged the middle of the outer line. It was a clean FREEZE serve, meaning the guy receiving my serve didn't even have time to move, or even flinch in the direction of the ball. And the receiver is one of the best players in the club. Then, during the Point Sims, I won a good number of points off of a better team. It was a great night.
I got in the Flow series after getting home and showering.
In the end, I burned 1200+kcals. Even though it was cold, I sweat a good amount. I wore a new lined outer jacket that kept me warm, so I was happy.
Friday, January 26, 2018
1-23-18 (Tuesday) HY: Pickle-Ball + TCF.
1-23-18 (Tuesday) HY: Pickle-Ball + TCF.
Today, the gym wasn't as frigid as it was last week. But I dressed prepared for the cold and it kept me warm in that fridge. This week, I could not be stopped. No suspense, I got my second clean, no excuses sweep. We played four games, mainly because the games were short, so we could fit in a fourth. Although, there were a lot of good shots from both sides of the net, I was able to break out of the freeze quicker, and link more points together in a row. I was also more, MUCH more aggressive. I attacked the net way more, and tried a wide variety of shots and was successful. I hit 15 on all the games, but John got the following 6-7-6-4. It just fell all into place. Basically, all the games (except the last game) were pretty until John got to around 5 points, then I just took off and ran away with it. It's not that John was playing badly, but I think I was just on my game. It is definitely more fun to win.
I didn't have time to do my Flow at the gym, so I snuck it in at home in the evening.
In the end, I burned a good 1050+kcals. It was a great load of fun today! Again, I felt like I was moving very well. Good day!
Today, the gym wasn't as frigid as it was last week. But I dressed prepared for the cold and it kept me warm in that fridge. This week, I could not be stopped. No suspense, I got my second clean, no excuses sweep. We played four games, mainly because the games were short, so we could fit in a fourth. Although, there were a lot of good shots from both sides of the net, I was able to break out of the freeze quicker, and link more points together in a row. I was also more, MUCH more aggressive. I attacked the net way more, and tried a wide variety of shots and was successful. I hit 15 on all the games, but John got the following 6-7-6-4. It just fell all into place. Basically, all the games (except the last game) were pretty until John got to around 5 points, then I just took off and ran away with it. It's not that John was playing badly, but I think I was just on my game. It is definitely more fun to win.
I didn't have time to do my Flow at the gym, so I snuck it in at home in the evening.
In the end, I burned a good 1050+kcals. It was a great load of fun today! Again, I felt like I was moving very well. Good day!
1-22-18 (Monday) HY: ChaLEAN Extreme - Push Circuit 3 + A40 Core + TCF + Ab EMS.
1-22-18 (Monday) HY: ChaLEAN Extreme - Push Circuit 3 + A40 Core + TCF + Ab EMS.
This week, I'm sort of back to a "regular" schedule again, so I am able to spread out my resistance days a little better than previous weeks. Today, I got to do the final routine of the Push Circuit. Target muscles were Legs, Back and Chest. It was a pretty straight forward routine. I pretty much mirrored the previous time with regard to weights except for two moves, 6. Bench Press, and 8. Reverse-Grip Bent-Over Rows. Both of those moves, I went up to 25kgs from 22kgs. I was able to handle the Bench Press fine, but the Rows, 25kgs is still a little too heavy. I felt my form was off and my range of motion was smaller because it was too heavy for me to get all the way up. Plus, I was also worried about my back. So, next time, I'll probably go down to 22kgs again. Then, there are the Pull-Ups. I got a new toy today, a weight belt for bar work. I wish I had it when I was doing the OCR Dead Hang challenge last month. But I'm having fun with it now. So, I added 10kgs to my pull ups which is why the rep numbers are down. The first set, 5-Grip, I did only two rounds, down from 5 rounds. Then, I added 6 reps of Parallel Grip Pull-Ups for a video I made to show my new "Toy".
For the Wide Grip, I got only 4 reps, down from 10. Then Close Front, I got 5 reps, down from 10. Finally, Towel Pull-Ups, I got 5, down from 7. I was pretty happy with those numbers. Overall, it was a good routine. A few misjudgments on weights, but I'm satisfied.
I felt good, and I wanted to get in some focused Ab work, so I went and did the A40 Core routine. This time, to equal Ab Ripper 200, I did five rounds, and I was in pain! The final set was brutal, but I made it through. I ended the routine with a lovely Flow series. Later in the evening, I got in my EMS.
In the end, I burned a good 750+kcals. I'm glad I got that much. My area is still cold, but I'm now using a heater because I don't like to breath in the cold air when I'm breathing heavy. I wouldn't want to reactivate my bronchitis.
This week, I'm sort of back to a "regular" schedule again, so I am able to spread out my resistance days a little better than previous weeks. Today, I got to do the final routine of the Push Circuit. Target muscles were Legs, Back and Chest. It was a pretty straight forward routine. I pretty much mirrored the previous time with regard to weights except for two moves, 6. Bench Press, and 8. Reverse-Grip Bent-Over Rows. Both of those moves, I went up to 25kgs from 22kgs. I was able to handle the Bench Press fine, but the Rows, 25kgs is still a little too heavy. I felt my form was off and my range of motion was smaller because it was too heavy for me to get all the way up. Plus, I was also worried about my back. So, next time, I'll probably go down to 22kgs again. Then, there are the Pull-Ups. I got a new toy today, a weight belt for bar work. I wish I had it when I was doing the OCR Dead Hang challenge last month. But I'm having fun with it now. So, I added 10kgs to my pull ups which is why the rep numbers are down. The first set, 5-Grip, I did only two rounds, down from 5 rounds. Then, I added 6 reps of Parallel Grip Pull-Ups for a video I made to show my new "Toy".
For the Wide Grip, I got only 4 reps, down from 10. Then Close Front, I got 5 reps, down from 10. Finally, Towel Pull-Ups, I got 5, down from 7. I was pretty happy with those numbers. Overall, it was a good routine. A few misjudgments on weights, but I'm satisfied.
I felt good, and I wanted to get in some focused Ab work, so I went and did the A40 Core routine. This time, to equal Ab Ripper 200, I did five rounds, and I was in pain! The final set was brutal, but I made it through. I ended the routine with a lovely Flow series. Later in the evening, I got in my EMS.
In the end, I burned a good 750+kcals. I'm glad I got that much. My area is still cold, but I'm now using a heater because I don't like to breath in the cold air when I'm breathing heavy. I wouldn't want to reactivate my bronchitis.
1-21-18 (Sunday) HY: Tennis + TCF + Ab EMS.
1-21-18 (Sunday) HY: Tennis + TCF + Ab EMS.
It was a beautiful day! The temperature was perfect for tennis. I dressed anticipating cold conditions, but I ended up having to remove a couple layers. I will have to pack some shorts just in case the next time. There was some other event so the main leader/members weren't there today, so the practice seemed a little disorganized. It started off fine with the warm ups and then moving into Stroke/Volley practice. Everything seemed alright. My strokes were okay, but for some reason, I was hitting off my back foot, and I wasn't getting the head-speed I usually get on my forehand. But I was able to work it out for the most part. I guess it was a case of my head knowing what to do, but my body wasn't keeping up. Then we moved into Serve/Return drills. I went to return, so then when we switched, I would have uninterrupted serving. But when the cycle was done, instead of switching out for new returners, we switched drills to Point simulation on one court and match play on the other. I like match play, but I was not happy because I didn't get to practice my serve. And when it came time for me to do match play, it showed. My serve was inconsistent and lacked kick. But fortunately, I was on the winning side of the two matches I played. Then, while we were all taking a break, some members went to just practice and they took over one court. While on the other court, we went back to Point Simulation, but focusing on volley and then the Approach Shot. The problem is, with several beginners and no one able to teach, no one really played an actual approach shot. I probably should have stepped up to teach it, but there were others there who had more seniority and I didn't want to step on any toes or embarrass anyone. So I just did my thing, and got a good practice in. At the end, I was left a little wanting, but I worked it out.
I got in my Flow and EMS in the evening. I was more tired than I thought I should be, so just those two extras.
In the end, I burned close to 1500kcals. I little low for Sunday tennis, but with the conditions the way they are, I'm not surprised. But great way to start off my week.
It was a beautiful day! The temperature was perfect for tennis. I dressed anticipating cold conditions, but I ended up having to remove a couple layers. I will have to pack some shorts just in case the next time. There was some other event so the main leader/members weren't there today, so the practice seemed a little disorganized. It started off fine with the warm ups and then moving into Stroke/Volley practice. Everything seemed alright. My strokes were okay, but for some reason, I was hitting off my back foot, and I wasn't getting the head-speed I usually get on my forehand. But I was able to work it out for the most part. I guess it was a case of my head knowing what to do, but my body wasn't keeping up. Then we moved into Serve/Return drills. I went to return, so then when we switched, I would have uninterrupted serving. But when the cycle was done, instead of switching out for new returners, we switched drills to Point simulation on one court and match play on the other. I like match play, but I was not happy because I didn't get to practice my serve. And when it came time for me to do match play, it showed. My serve was inconsistent and lacked kick. But fortunately, I was on the winning side of the two matches I played. Then, while we were all taking a break, some members went to just practice and they took over one court. While on the other court, we went back to Point Simulation, but focusing on volley and then the Approach Shot. The problem is, with several beginners and no one able to teach, no one really played an actual approach shot. I probably should have stepped up to teach it, but there were others there who had more seniority and I didn't want to step on any toes or embarrass anyone. So I just did my thing, and got a good practice in. At the end, I was left a little wanting, but I worked it out.
I got in my Flow and EMS in the evening. I was more tired than I thought I should be, so just those two extras.
In the end, I burned close to 1500kcals. I little low for Sunday tennis, but with the conditions the way they are, I'm not surprised. But great way to start off my week.
Friday, January 19, 2018
1-19-18 (Friday) HY: ChaLEAN Extreme - Push Circuit 2 + Power 90 - Ab Ripper 200 + TCF.
1-19-18 (Friday) HY: ChaLEAN Extreme - Push Circuit 2 + Power 90 - Ab Ripper 200 + TCF.
Today, I was working the flex shift at work. I went in early and came home early. I worked out perfectly because it gave me just enough time to get a full workout in with time to spare, and I didn't need to rush through it. But I did have to start as quickly as possible once I arrived at home. So I got to it.
I knew today was going to be a resistance day if I could have the time so I went back to the resistance program I was using before, ChaLEAN Extreme and continued where I left off. Push Circuit 1 is all about the Shoulders and Hamstrings. I added Back with the extra Pull-Up moves that I wrote in on the worksheet. I'm not going to go over each move, because everything pretty much went as programmed. I hit each set and completed each set to failure. No split sets. That is the beauty of the Push Circuit because only 8 reps, it is doable. However, I was able to up my weights from last time, 1.25kgs for every move. It doesn't sound like much, but it makes a big difference. I was also able to up my reps on all the Pull-Up variations except for the second set, I stuck with 10 reps on the Close Front. The one BIG difference over last time is that I added 1-Arm Pull-Ups just to try them out. Unfortunately, I was already totally Blown and I was only able to get 3 reps on the right side, and I couldn't even begin to get up on the Left. Both were using the strong resistance band for support. I was a little disappointed in the dramatic drop in strength. I tried a Dead Hang, also. I was able to do a good 30 seconds, but that was after I had already done 59 Pull-Up reps and a ton of shoulder work. Today felt good.
I was feeling really good still so I wanted to do a little ab work, so I quickly went with Ab Ripper 200. Basically, I wanted to see how quickly the burn would come with a comparable routine with the A40 Core routine. The one I did last night. The Burn came on a lot quicker with the A40. I myself was pretty surprised. But the burn from Ab Ripper 200 lasted a lot longer than with so I was happy. I wish someone could tell me the difference between the instant burn and the late, long lasting burn. Or at least "Longer lasting Burn". Then I got to the Flow and finally was able to exactly get the same time between the Left and Right. I was able to work out the equal time on both sides.
Finally, I got in my Ab EMS after my shower, so everything is all good.
In the end, I burned over 850kcals. It is my off day tomorrow so I'm going to take advantage of it and rest up my body. I'm planning to get to bed early tonight to get some body repair in. Happy Weekend!
Today, I was working the flex shift at work. I went in early and came home early. I worked out perfectly because it gave me just enough time to get a full workout in with time to spare, and I didn't need to rush through it. But I did have to start as quickly as possible once I arrived at home. So I got to it.
I knew today was going to be a resistance day if I could have the time so I went back to the resistance program I was using before, ChaLEAN Extreme and continued where I left off. Push Circuit 1 is all about the Shoulders and Hamstrings. I added Back with the extra Pull-Up moves that I wrote in on the worksheet. I'm not going to go over each move, because everything pretty much went as programmed. I hit each set and completed each set to failure. No split sets. That is the beauty of the Push Circuit because only 8 reps, it is doable. However, I was able to up my weights from last time, 1.25kgs for every move. It doesn't sound like much, but it makes a big difference. I was also able to up my reps on all the Pull-Up variations except for the second set, I stuck with 10 reps on the Close Front. The one BIG difference over last time is that I added 1-Arm Pull-Ups just to try them out. Unfortunately, I was already totally Blown and I was only able to get 3 reps on the right side, and I couldn't even begin to get up on the Left. Both were using the strong resistance band for support. I was a little disappointed in the dramatic drop in strength. I tried a Dead Hang, also. I was able to do a good 30 seconds, but that was after I had already done 59 Pull-Up reps and a ton of shoulder work. Today felt good.
I was feeling really good still so I wanted to do a little ab work, so I quickly went with Ab Ripper 200. Basically, I wanted to see how quickly the burn would come with a comparable routine with the A40 Core routine. The one I did last night. The Burn came on a lot quicker with the A40. I myself was pretty surprised. But the burn from Ab Ripper 200 lasted a lot longer than with so I was happy. I wish someone could tell me the difference between the instant burn and the late, long lasting burn. Or at least "Longer lasting Burn". Then I got to the Flow and finally was able to exactly get the same time between the Left and Right. I was able to work out the equal time on both sides.
Finally, I got in my Ab EMS after my shower, so everything is all good.
In the end, I burned over 850kcals. It is my off day tomorrow so I'm going to take advantage of it and rest up my body. I'm planning to get to bed early tonight to get some body repair in. Happy Weekend!
Thursday, January 18, 2018
1-18-18 (Thursday) HY: P90X3 - Cold Start + Body Weight BEAST, Workout B + A40 Core Routine + TCF + Ab EMS.
1-18-18 (Thursday) HY: P90X3 - Cold Start + Body Weight BEAST, Workout B + A40 Core Routine + TCF + Ab EMS.
No night class tonight, so I was free to take my time with my workout. I am still giving the Body Weight BEAST a try so I'm going to stick with it for at least the rest of this month while sticking a ChaLEAN Extreme routine in where I can. The plan is for one of them tomorrow. I wasn't able to do the Anabolic stretch afterward like I wanted to because I didn't have the time to read enough about it, but I have some free time tomorrow so I'm going to bone up on it and then give it a try, hopefully.
Today, Workout B was up and this one was really tough the last time. So much so that I wasn't even able to finish the whole routine. Today, I was determined to finish no matter what, and I did. But I wasn't able to do it straight through. I was able to do the first Circuit with no break. I was able to keep the time for all ten rounds and I was going all out. Even though the moves are easy, I started to feel those inner thighs burn at the end. The last time I did this routine, my inner thighs were toasted for at least four days. Hopefully I will be able to recovery much quicker this time around. I took a few minutes to recover before starting the second circuit. I felt good, but I needed the break after the 10th round, and then one more break after the 17th round. Then, I just knocked out those last three rounds. I was stoked! The Eccentric Pull-Ups are brutal. The last round before each break, I was breaking form. I was flaring my elbows way too much on especially the last rep. But I was very happy that I was able to get through all 20 rounds.
I wanted to get in a little burning abs, so I did the A40 Core routine. The recommended number of round is three rounds, but I ended up doing 4 rounds. Next time, I'll get in 5 rounds so I can cut at a straight 200 total reps. But the progression of the moves is a real killer. In the second round, my abs were burning on the second move. The moves are simple, but the progression is killer. I was burning from the second round to the end.
I was bushed, so I took my shower and then got in my Flow and and EMS in the evening.
In the end, I burned 925 kcals. Again surprised that I got that good a burn. But I did have a moment where my heart-rate was topping out at 200+bpm, probably during the Eccentric Pull-Ups. Next time, one less break. Going for it.
No night class tonight, so I was free to take my time with my workout. I am still giving the Body Weight BEAST a try so I'm going to stick with it for at least the rest of this month while sticking a ChaLEAN Extreme routine in where I can. The plan is for one of them tomorrow. I wasn't able to do the Anabolic stretch afterward like I wanted to because I didn't have the time to read enough about it, but I have some free time tomorrow so I'm going to bone up on it and then give it a try, hopefully.
Today, Workout B was up and this one was really tough the last time. So much so that I wasn't even able to finish the whole routine. Today, I was determined to finish no matter what, and I did. But I wasn't able to do it straight through. I was able to do the first Circuit with no break. I was able to keep the time for all ten rounds and I was going all out. Even though the moves are easy, I started to feel those inner thighs burn at the end. The last time I did this routine, my inner thighs were toasted for at least four days. Hopefully I will be able to recovery much quicker this time around. I took a few minutes to recover before starting the second circuit. I felt good, but I needed the break after the 10th round, and then one more break after the 17th round. Then, I just knocked out those last three rounds. I was stoked! The Eccentric Pull-Ups are brutal. The last round before each break, I was breaking form. I was flaring my elbows way too much on especially the last rep. But I was very happy that I was able to get through all 20 rounds.
I wanted to get in a little burning abs, so I did the A40 Core routine. The recommended number of round is three rounds, but I ended up doing 4 rounds. Next time, I'll get in 5 rounds so I can cut at a straight 200 total reps. But the progression of the moves is a real killer. In the second round, my abs were burning on the second move. The moves are simple, but the progression is killer. I was burning from the second round to the end.
I was bushed, so I took my shower and then got in my Flow and and EMS in the evening.
In the end, I burned 925 kcals. Again surprised that I got that good a burn. But I did have a moment where my heart-rate was topping out at 200+bpm, probably during the Eccentric Pull-Ups. Next time, one less break. Going for it.
1-17-18 (Wednesday) HY: Tennis + TCF + Ab EMS.
1-17-18 (Wednesday) HY: Tennis + TCF + Ab EMS.
Today, tennis was supposed to be at the close courts, but because of the rainy forecast, it was moved to the further indoor courts. I was able to hit some solid balls tonight, but I am back to feeling a little off of center. I don't feel totally comfortable on court with easy balls. I feel like I am back on my heels for a lot of my forehands for some reason. It is hard to understand why because typically, my forehand is my stronger side. For some reason, I'm not moving forward in my stroke. My timing is off by a breath and I am not hitting the sweet spot of my racket. I tried using my US Open racket and I have decided to cut the strings and get it restrung with more tension. I just didn't feel comfortable with that looser tension especially when I tried to power the ball. Tonight, I wasn't on fire, but I hit some good shots, some phenomenal shots, and an equal share of shanks. My inconsistency really came through tonight. I suspect that my eyes have a big part to play. I am just not picking up the ball as well as I used to, and that is causing me to have messed up timing. So, the only thing to do is get my eyes checked do my best and keep on practicing. But all that being said, I had a good time tonight. I was able to burn the ace players I was hitting against which felt really good. Overall, I had a good time tonight. I was happy to get in some hard hitting opportunities tonight.
When I got home, I did the extras, Flow and EMS.
In the end, I burned just under 1250kcals. Back to resistance tomorrow and the Body Weight BEAST! I'm also planning to give a try to the Anabolic stretching technique at the end of my routine.
Today, tennis was supposed to be at the close courts, but because of the rainy forecast, it was moved to the further indoor courts. I was able to hit some solid balls tonight, but I am back to feeling a little off of center. I don't feel totally comfortable on court with easy balls. I feel like I am back on my heels for a lot of my forehands for some reason. It is hard to understand why because typically, my forehand is my stronger side. For some reason, I'm not moving forward in my stroke. My timing is off by a breath and I am not hitting the sweet spot of my racket. I tried using my US Open racket and I have decided to cut the strings and get it restrung with more tension. I just didn't feel comfortable with that looser tension especially when I tried to power the ball. Tonight, I wasn't on fire, but I hit some good shots, some phenomenal shots, and an equal share of shanks. My inconsistency really came through tonight. I suspect that my eyes have a big part to play. I am just not picking up the ball as well as I used to, and that is causing me to have messed up timing. So, the only thing to do is get my eyes checked do my best and keep on practicing. But all that being said, I had a good time tonight. I was able to burn the ace players I was hitting against which felt really good. Overall, I had a good time tonight. I was happy to get in some hard hitting opportunities tonight.
When I got home, I did the extras, Flow and EMS.
In the end, I burned just under 1250kcals. Back to resistance tomorrow and the Body Weight BEAST! I'm also planning to give a try to the Anabolic stretching technique at the end of my routine.
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