2-14-18 (Wednesday) Tennis.
Happy Valentine's Day!
Happy Tennis Day!
But it didn't start out as such. Yesterday, I woke up with a pain in my left Lat. This morning, I woke up with a pain in my lower back. It was one of those pains that isn't sharp or chronic, but rather dependent on the angle of my upper body. If I leaned in the wrong way, I felt that my back could suddenly just give and that would be it. So I was ultra-careful to keep good posture when I needed to bend over, for example when I spit while brushing my teeth. I was also very careful when I was going up and down stairs. But that is how my day started, in pain.
I was really waffling as to whether or not I should go to play tennis this evening because of my back. But I decided that I would play as long as I could and stop if I couldn't go on. Good news, playing tennis totally made be forget about any type of pain or discomfort, so I was able to play full out. The big thing about today's tennis is that my son came with me. And as expected, he was a hit. Clearly on a different level as most of the other club members, and all the good members wanted to hit with him. As far as weather, it was a perfect night session. It was actually almost too not cold. I mean, I was expecting very cold temperatures, but it was warm almost. I wore too much and got hot really quickly. But I didn't want to remove the outer jacket or I would have been too cold. Anyway, tonight's menu was regular, but short because of the number of people. It took a while for everyone to get a turn at Volleying. Then with only about 30 minutes left, we went right to Game Sims. I didn't feel as "on" as I did on Sunday, but I was still hitting the ball relatively well. Better than that bad time the other week. But I was very proud of my son and happy that he had a good time. I was also happy to play along side him during the Stroke/Volley drills. It is fun to be a father and son team. Although I feel sorry for him that I am holding him back. It is every parent's dream for their children to exceed their own accomplishments, and my son has certainly done that in tennis. But I would really love to see a match between my son and me at my prime. That would be fun.
When we got home, I was too tired to do anything. I didn't even go upstairs to work on my computer. I just relaxed with the family until bed time. These are the times I cherish.
In the end, I burned 1345 kcals. It was a good night of tennis. I was especially happy that I had zero pain or even flashes of discomfort during tennis. So I'm still a bit confused as to what is actually causing the pain. But I'm glad is didn't reappear tonight.
Friday, February 16, 2018
Wednesday, February 14, 2018
2-13-18 (Tuesday) HY: ChaLEAN Extreme - Extreme Intervals + Extreme Abs + TCF + Ab EMS.
2-13-18 (Tuesday) HY: ChaLEAN Extreme - Extreme Intervals + Extreme Abs + TCF + Ab EMS.
Thanks to my schedule change, I was able to get home a little early today, and I was feeling a little tired, but good, so instead of relaxing and having a little snack as I normally would, I went directly to my workout preparation and then to my workout. Today would normally be Pickle-Ball day, but that moved to Thursday, so That means Wednesday and Thursday will be sports days, and that leaves today as a Wild Card Day. Since I did resistance yesterday, I didn't want to do weights today. Also, because the next two days will be sports days, I really didn't want to do an all-out cardio day either. So, what to do? I finally decided on a mixed routine of cardio and light weights. And since I haven't done it too many times, I chose Extreme Intervals. There was one thing that also influenced my decision to not do another resistance day, and that was what happened when I woke up. When I woke up this morning, I had a wrenching tightness and pain in my left lat. The pain made it hard to take a full breath in. Bending to the left also was painful. Thinking back on yesterday, the only thing that I can think of that might cause this was the very first move of yesterday's workout in the regular routine, the Cross-Body Chops. I vaguely remember a little pull in my lat, in the first few reps but it didn't hurt at the moment at all. It didn't hurt at all for the rest of the day yesterday either. So, today was rather a struggle. I was also a bit sore in my upper chest. But that was nothing in comparison to my lat. Anyway, I made it to my workout and then I started off.
The workout was fun. I've said it once, I've said it a hundred times, I love the routines that combine weights and cardio. This is one of them. I was plugging through the routine, which is about 40 minutes long, and at the point where 23 minutes or so was left, as I was getting up from the floor after doing the Dumbbell Chest Press, I suddenly felt a cold sweat, and I began to feel my strength sort of gush out of me. I could feel my muscles just sort of releasing all their strength. I've had this happen a couple times before, but this is the first time it happened in the middle of a home workout. I was crashing. I happened to have a Protein Bar on hand and so I stopped the DVD and ate it. I just sat on my Swiss Ball for a few moments and slowly I felt my strength coming back. As soon as I felt up to it, I got back to the workout. Cardio was up next, so I did it a little modified. And that was not because of what happened, it was because I didn't have enough room to do the full range of motion in the move. But I slowly felt better all the way until the end. I never felt fully energized, but enough to get through the routines. As I look back, my legs were toast right from the beginning. The first series involved variations of Squats, and my legs started feeling it right away. I guess I missed the signs. But I'll need to be more careful to gas up before any workout. Crashing is no fun. But that notwithstanding, the cardio sections got my heart pumping and the weighted sections got my muscles burning. It was a good routine.
Then, abs. I wanted to get in some regular abs, so I stuck with Chalene and did another Extreme. It was good, and I got the burn several times during that short 15-minute routine. I finished off with a good Flow series and then EMS later in the evening.
In the end, I burned over 550 kcals. I think it could have been more had I not gassed out in the middle. Lesson learned.
Thanks to my schedule change, I was able to get home a little early today, and I was feeling a little tired, but good, so instead of relaxing and having a little snack as I normally would, I went directly to my workout preparation and then to my workout. Today would normally be Pickle-Ball day, but that moved to Thursday, so That means Wednesday and Thursday will be sports days, and that leaves today as a Wild Card Day. Since I did resistance yesterday, I didn't want to do weights today. Also, because the next two days will be sports days, I really didn't want to do an all-out cardio day either. So, what to do? I finally decided on a mixed routine of cardio and light weights. And since I haven't done it too many times, I chose Extreme Intervals. There was one thing that also influenced my decision to not do another resistance day, and that was what happened when I woke up. When I woke up this morning, I had a wrenching tightness and pain in my left lat. The pain made it hard to take a full breath in. Bending to the left also was painful. Thinking back on yesterday, the only thing that I can think of that might cause this was the very first move of yesterday's workout in the regular routine, the Cross-Body Chops. I vaguely remember a little pull in my lat, in the first few reps but it didn't hurt at the moment at all. It didn't hurt at all for the rest of the day yesterday either. So, today was rather a struggle. I was also a bit sore in my upper chest. But that was nothing in comparison to my lat. Anyway, I made it to my workout and then I started off.
The workout was fun. I've said it once, I've said it a hundred times, I love the routines that combine weights and cardio. This is one of them. I was plugging through the routine, which is about 40 minutes long, and at the point where 23 minutes or so was left, as I was getting up from the floor after doing the Dumbbell Chest Press, I suddenly felt a cold sweat, and I began to feel my strength sort of gush out of me. I could feel my muscles just sort of releasing all their strength. I've had this happen a couple times before, but this is the first time it happened in the middle of a home workout. I was crashing. I happened to have a Protein Bar on hand and so I stopped the DVD and ate it. I just sat on my Swiss Ball for a few moments and slowly I felt my strength coming back. As soon as I felt up to it, I got back to the workout. Cardio was up next, so I did it a little modified. And that was not because of what happened, it was because I didn't have enough room to do the full range of motion in the move. But I slowly felt better all the way until the end. I never felt fully energized, but enough to get through the routines. As I look back, my legs were toast right from the beginning. The first series involved variations of Squats, and my legs started feeling it right away. I guess I missed the signs. But I'll need to be more careful to gas up before any workout. Crashing is no fun. But that notwithstanding, the cardio sections got my heart pumping and the weighted sections got my muscles burning. It was a good routine.
Then, abs. I wanted to get in some regular abs, so I stuck with Chalene and did another Extreme. It was good, and I got the burn several times during that short 15-minute routine. I finished off with a good Flow series and then EMS later in the evening.
In the end, I burned over 550 kcals. I think it could have been more had I not gassed out in the middle. Lesson learned.
Tuesday, February 13, 2018
2-12-18 (Monday) HY: ChaLEAN Extreme - Lean Circuit 3 + Anabolic Stretch + TCF + Ab EMS.
2-12-18 (Monday) HY: ChaLEAN Extreme - Lean Circuit 3 + Anabolic Stretch + TCF + Ab EMS.
It is a National Holiday today so I'm off from work. Also, my son came home from Tokyo yesterday so the whole family is together once again. It was a relaxing day. I did some house work in the morning, went out shopping with my wife, and then had a little family Pizza Party in the evening. Fun day! In the early afternoon, I fit in the final routine of my first Lean Phase.
I decided to mix things up a bit with the Pull-Ups. As you can tell, there are no extra Pull-Up Variations written down on the worksheet for Lean Circuit 3. I don't quite remember why that is, but I didn't NOT want to do Pull-Ups today, so I added the four sets in. But here is the difference, up until now, I have done all weighted Pull-Ups since I got the Weight Belt. I wanted to see if there was any progress or development there, so I alternated weighted and non-weighted of two variations, the most difficult variations for me. These variations are the ones that I feel I'm the weakest at. They are Wide Front, and Close Front. For the two weighted sets, I added the usual, 10kgs. The Wide Front, I was only able to, again, get 6 reps. But on the non-weighted reps, I got in 12. Then on the Close Front weighted, I got 7 reps, but on the non-weighted, I got 14 reps in. But I guess the 14th rep was a bit off, because I barely got my chin to the bar, but definitely not over it. So I am able to basically double my performance without the weights. I'd say it is working.
As for the regular routine, there were only two moves that I upped the weights on, Move 1's Breakdown, the Squats. I went up from 22kgs to 25kgs. That is the limit of my dumbbells. But I could have handled more. And, Move 4. Kneeling Overhead Press and Center Crunch. I went up to 14.5kgs from 12kgs. All the moves were pretty much done to failure, because I'm pretty sure I wouldn't have been able to any more reps past the Breakdown set. But there is one move that I had a particularly hard time with, Move 6. Dead Lift Frontal Press. I was only able to manage 10 reps, but I made up for it my doing 3 reps, then the Breakdown's 3 reps. So I did a little extra on that move. One other move that I changed up a little bit was the Breakdown on Move 7. Traveling Push-Ups. Instead of doing Military, I did Diamond Push-Ups because that variation is more difficult on my Triceps than Military, especially if I go down and touch my hands to my chest. I guess I should also explain one style of notation on my worksheet. If I write a 12-3, that means 12 reps, then the three Breakdown reps done with exactly the same move. But if there is a slash (/), that indicates that my Breakdown was different from the regular set. Like on Move 1. Squat with Cross-Body Chop. The regular move was the Cross-Body Chop, but the Breakdown was just Squats, so the "/" means that I did the different move for that Breakdown. I love working the Chest, which was one of the target muscle groups today, along with Shoulders. I felt it was a really good workout. I could feel the pump, and I definitely felt the burn.
It is a National Holiday today so I'm off from work. Also, my son came home from Tokyo yesterday so the whole family is together once again. It was a relaxing day. I did some house work in the morning, went out shopping with my wife, and then had a little family Pizza Party in the evening. Fun day! In the early afternoon, I fit in the final routine of my first Lean Phase.
I decided to mix things up a bit with the Pull-Ups. As you can tell, there are no extra Pull-Up Variations written down on the worksheet for Lean Circuit 3. I don't quite remember why that is, but I didn't NOT want to do Pull-Ups today, so I added the four sets in. But here is the difference, up until now, I have done all weighted Pull-Ups since I got the Weight Belt. I wanted to see if there was any progress or development there, so I alternated weighted and non-weighted of two variations, the most difficult variations for me. These variations are the ones that I feel I'm the weakest at. They are Wide Front, and Close Front. For the two weighted sets, I added the usual, 10kgs. The Wide Front, I was only able to, again, get 6 reps. But on the non-weighted reps, I got in 12. Then on the Close Front weighted, I got 7 reps, but on the non-weighted, I got 14 reps in. But I guess the 14th rep was a bit off, because I barely got my chin to the bar, but definitely not over it. So I am able to basically double my performance without the weights. I'd say it is working.
As for the regular routine, there were only two moves that I upped the weights on, Move 1's Breakdown, the Squats. I went up from 22kgs to 25kgs. That is the limit of my dumbbells. But I could have handled more. And, Move 4. Kneeling Overhead Press and Center Crunch. I went up to 14.5kgs from 12kgs. All the moves were pretty much done to failure, because I'm pretty sure I wouldn't have been able to any more reps past the Breakdown set. But there is one move that I had a particularly hard time with, Move 6. Dead Lift Frontal Press. I was only able to manage 10 reps, but I made up for it my doing 3 reps, then the Breakdown's 3 reps. So I did a little extra on that move. One other move that I changed up a little bit was the Breakdown on Move 7. Traveling Push-Ups. Instead of doing Military, I did Diamond Push-Ups because that variation is more difficult on my Triceps than Military, especially if I go down and touch my hands to my chest. I guess I should also explain one style of notation on my worksheet. If I write a 12-3, that means 12 reps, then the three Breakdown reps done with exactly the same move. But if there is a slash (/), that indicates that my Breakdown was different from the regular set. Like on Move 1. Squat with Cross-Body Chop. The regular move was the Cross-Body Chop, but the Breakdown was just Squats, so the "/" means that I did the different move for that Breakdown. I love working the Chest, which was one of the target muscle groups today, along with Shoulders. I felt it was a really good workout. I could feel the pump, and I definitely felt the burn.
With the great pump and burn, I really wanted to do the Anabolic Stretch. So I did two muscle groups, Shoulders and Chest. I am still learning how to activate for the best results. But I could definitely feel the stretch and burn all around today. I finished off with a good Flow Series, then did my EMS in the evening.
In the end, I burned over 800kcals. Another good day. Resistance is King! I'm going to do one more round of the Lean Phase. Looking forward to the challenge.
Monday, February 12, 2018
2-11-18 (Sunday) HY: Tennis + Ab EMS.
2-11-18 (Sunday) HY: Tennis + Ab EMS.
Regular tennis day!
And good news, just the morning session today. The past two weeks, due to iffy weather, we have had a double session (morning/afternoon), the morning at the regular courts and the afternoon session at the indoor facility. I was good weather, meaning no rain, but it was close to freezing temperatures. It even started to snow at one point, but only for a few minutes, then the sun peeked out from behind the clouds and then there was no more snow.
There were only 11 people who came, so on two courts we were moving a lot and we got a lot of practice in. Very little waiting time between drills, so it was almost constant moving. The tough thing was that the cold was making us want to slow down, but the adrenaline levels were pushing us to move. For a normal 3+ hour session, I normally burn about 1500 kcals, but today, I burned significantly more than the average. Last week, I wrote about how off I was feeling and how I felt like I was hitting off my back foot. And that something was just off about the whole session. But today, I was turned on and I was firing on all cylinders. I was striking the ball well and especially my backhand, which was just JUNKY on Wednesday, was sharp and hard today. My serve was also firing well. When we were doing the Serve/Return drills on two courts, there were four positions. On three of the four positions I was on, hitting my spots, and getting a good kick. But one spot, I just couldn't control. I have no idea what the deal was. What's more, it was the deuce court which is usually my bread-and-butter side. I guess it was just one of those things. I also played in a match, and I won my first service game in almost two weeks. I won it at love because my serve was unreturnable. But I lost the second service game. I got to Game Point, but then I double faulted, and that was the match. I had a chance to put it away, and I folded under the pressure. How disappointing. Then, after that, we moved to Point Sims, and the group that was playing, four guys and one girl rotating after 5-7 points, was just pure fun. We were all about the same level, except for the girl who is a beginner, but we were all trying our hardest and that was a huge part of the fun. We played some really great points and the fun and enjoyment we all had was palpable. Today was probably the most fun I've had in this club since I joined, despite the freezing cold.
When I got home, I felt a lot more tired than usual. I think the pushing myself in the cold put more stress on my muscles that I thought, and the relaxation just sort of made me more tired, or should I say, exhausted. So much so that I really didn't want to do anything else. I wasn't going to do anything else, but I ended up doing my EMS.
In the end, I burned 1987 kcals. That is about 400 more calories that I normally would burn. But it was a great day. Awesome way to start my week!
Regular tennis day!
And good news, just the morning session today. The past two weeks, due to iffy weather, we have had a double session (morning/afternoon), the morning at the regular courts and the afternoon session at the indoor facility. I was good weather, meaning no rain, but it was close to freezing temperatures. It even started to snow at one point, but only for a few minutes, then the sun peeked out from behind the clouds and then there was no more snow.
There were only 11 people who came, so on two courts we were moving a lot and we got a lot of practice in. Very little waiting time between drills, so it was almost constant moving. The tough thing was that the cold was making us want to slow down, but the adrenaline levels were pushing us to move. For a normal 3+ hour session, I normally burn about 1500 kcals, but today, I burned significantly more than the average. Last week, I wrote about how off I was feeling and how I felt like I was hitting off my back foot. And that something was just off about the whole session. But today, I was turned on and I was firing on all cylinders. I was striking the ball well and especially my backhand, which was just JUNKY on Wednesday, was sharp and hard today. My serve was also firing well. When we were doing the Serve/Return drills on two courts, there were four positions. On three of the four positions I was on, hitting my spots, and getting a good kick. But one spot, I just couldn't control. I have no idea what the deal was. What's more, it was the deuce court which is usually my bread-and-butter side. I guess it was just one of those things. I also played in a match, and I won my first service game in almost two weeks. I won it at love because my serve was unreturnable. But I lost the second service game. I got to Game Point, but then I double faulted, and that was the match. I had a chance to put it away, and I folded under the pressure. How disappointing. Then, after that, we moved to Point Sims, and the group that was playing, four guys and one girl rotating after 5-7 points, was just pure fun. We were all about the same level, except for the girl who is a beginner, but we were all trying our hardest and that was a huge part of the fun. We played some really great points and the fun and enjoyment we all had was palpable. Today was probably the most fun I've had in this club since I joined, despite the freezing cold.
When I got home, I felt a lot more tired than usual. I think the pushing myself in the cold put more stress on my muscles that I thought, and the relaxation just sort of made me more tired, or should I say, exhausted. So much so that I really didn't want to do anything else. I wasn't going to do anything else, but I ended up doing my EMS.
In the end, I burned 1987 kcals. That is about 400 more calories that I normally would burn. But it was a great day. Awesome way to start my week!
Saturday, February 10, 2018
2-09-18 (Friday) HY: ChaLEAN Extreme - Lean Circuit 2 + Anabolic Stretch + TCF + Ab EMS.
2-09-18 (Friday) HY: ChaLEAN Extreme - Lean Circuit 2 + Anabolic Stretch + TCF + Ab EMS.
I actually didn't think I would have the time to workout today because of what was going on at school. Entrance Exam checking and data input checking. Usually I wouldn't be able to leave school before 5 pm, but everything finished much earlier than usual, even though we were short handed for the initial checking. Kudos to the office staff for getting their data entry done in good time.
When I got home, I had enough time to do a full routine, but it would be sketchy for me if I wanted to do full workout. I wanted to do an abs routine, but I wasn't sure if I could fit it in. But I got started and, long story short, it turns out that I didn't need an abs routine because some of the moves also had a huge core component that just racked my core and abs. But let's start from the Pull-Ups as usual. All four sets had the additional 10 kgs, but I seemed to be a bit off today, and I wasn't feeling as strong, so my rep count was down some. I started off with Wide Front, but I could only do 6 reps. I tried to go for a seventh, but I couldn't even go up from the bottom. I was actually a bit shocked that I couldn't do it. The second set, 5-Grip, I couldn't do a double rep set, so I did three single rep sets. I needed that little shake out between reps. Even then, I was barely able to get above the bar on the third round. Close Front only got 6 reps, plus a half rep. The final set was Parallel Grip. I really wanted to get 10 reps, but nope, only got 8 reps. Failed on the 8th, just got my chin to the bar, not above it. As for the regular routine, I was able to maintain the weight on the first move, 1. Sumo Squat Anterior Delt Lift, because it was a single weight move. But even that, I struggled with the last couple reps, but still kept good form. For the second move, I was able to go up a bit from the last time, by 1.25 kgs. to 14.5kgs. For a couple of these moves, I did a double Breakdown. That means, the Breakdown was not a compound move that was done in the original move, so I did a Breakdown with the original move, and then I did the program Breakdown with Chalene. I did that on move 2 and 5. On move 3. Single Hamstring Curls with Lateral Raise, I tried the same weight as last time, but couldn't barely get it up on the first rep, so I went down to 7.5 kgs. Still a struggle, but I could at least move the weight. I was pretty disappointed because I thought my shoulders were getting stronger. So, for this move and then the last shoulder move, I went way down in weight. For the last move 9. Squat with Double-Arm Anterior Delt Lift, I went down by 1.25kgs to 5kgs. Again, I could barely get 6.25kgs up, but was okay with 5kgs. I was able to maintain good form and pace with the 5kgs. But I was disappointed that I had to go down. Basically, on all the moves today, I was feeling really gassed out by the 8-9th rep and just had to take micro-breaks (slight pauses at the bottom to relieve the burn) to get to 12. I had a good pump and burn on the target muscles. For moves 4-8, I was able to stay with the previous weight, but the burn was really messing with my mind. As for the ab/core moves, every move that was a single raise or row forced me to flex my core to stay upright. Then, move 6. Plank with Single-Arm Row, about cramped my core/abs. That move is so tough on the core I could barely finish before doubling over with the burn. I never really realized it before, but Core Stabilization is huge for the abs.
Here is how the worksheet played out:
I was really looking forward to the Anabolic Stretch. I was able to stretch out all three parts of my shoulder, Anterior, Medial, and Dorsal. I did the static hold for 30 seconds with a 20 second rest for 5 sets each. Then, for the back, I did three sets of the Dead Hang with a wide grip. I could really feel the activation. This is only the second time doing a full Anabolic stretch after a resistance workout, so I'll keep on doing it and will report any changes if noticed. I finished off with a Flow series, and then, later in the evening, I did the EMS.
In the end, I burned 804 kcals. Even though the target muscles were Shoulders and Upper Back, it really felt more like a full body workout. On top of that, my triceps were still feeling sore from Tuesday's resistance workout. I was a little disappointed that my biceps weren't as sore as my triceps, but it is usually that way. I'll really have to push my biceps to get the burn I got in the Push Circuit. Anyway, this ends my workout week. I'll start up again with Tennis on Sunday. Have a good weekend, everyone!
I actually didn't think I would have the time to workout today because of what was going on at school. Entrance Exam checking and data input checking. Usually I wouldn't be able to leave school before 5 pm, but everything finished much earlier than usual, even though we were short handed for the initial checking. Kudos to the office staff for getting their data entry done in good time.
When I got home, I had enough time to do a full routine, but it would be sketchy for me if I wanted to do full workout. I wanted to do an abs routine, but I wasn't sure if I could fit it in. But I got started and, long story short, it turns out that I didn't need an abs routine because some of the moves also had a huge core component that just racked my core and abs. But let's start from the Pull-Ups as usual. All four sets had the additional 10 kgs, but I seemed to be a bit off today, and I wasn't feeling as strong, so my rep count was down some. I started off with Wide Front, but I could only do 6 reps. I tried to go for a seventh, but I couldn't even go up from the bottom. I was actually a bit shocked that I couldn't do it. The second set, 5-Grip, I couldn't do a double rep set, so I did three single rep sets. I needed that little shake out between reps. Even then, I was barely able to get above the bar on the third round. Close Front only got 6 reps, plus a half rep. The final set was Parallel Grip. I really wanted to get 10 reps, but nope, only got 8 reps. Failed on the 8th, just got my chin to the bar, not above it. As for the regular routine, I was able to maintain the weight on the first move, 1. Sumo Squat Anterior Delt Lift, because it was a single weight move. But even that, I struggled with the last couple reps, but still kept good form. For the second move, I was able to go up a bit from the last time, by 1.25 kgs. to 14.5kgs. For a couple of these moves, I did a double Breakdown. That means, the Breakdown was not a compound move that was done in the original move, so I did a Breakdown with the original move, and then I did the program Breakdown with Chalene. I did that on move 2 and 5. On move 3. Single Hamstring Curls with Lateral Raise, I tried the same weight as last time, but couldn't barely get it up on the first rep, so I went down to 7.5 kgs. Still a struggle, but I could at least move the weight. I was pretty disappointed because I thought my shoulders were getting stronger. So, for this move and then the last shoulder move, I went way down in weight. For the last move 9. Squat with Double-Arm Anterior Delt Lift, I went down by 1.25kgs to 5kgs. Again, I could barely get 6.25kgs up, but was okay with 5kgs. I was able to maintain good form and pace with the 5kgs. But I was disappointed that I had to go down. Basically, on all the moves today, I was feeling really gassed out by the 8-9th rep and just had to take micro-breaks (slight pauses at the bottom to relieve the burn) to get to 12. I had a good pump and burn on the target muscles. For moves 4-8, I was able to stay with the previous weight, but the burn was really messing with my mind. As for the ab/core moves, every move that was a single raise or row forced me to flex my core to stay upright. Then, move 6. Plank with Single-Arm Row, about cramped my core/abs. That move is so tough on the core I could barely finish before doubling over with the burn. I never really realized it before, but Core Stabilization is huge for the abs.
Here is how the worksheet played out:
I was really looking forward to the Anabolic Stretch. I was able to stretch out all three parts of my shoulder, Anterior, Medial, and Dorsal. I did the static hold for 30 seconds with a 20 second rest for 5 sets each. Then, for the back, I did three sets of the Dead Hang with a wide grip. I could really feel the activation. This is only the second time doing a full Anabolic stretch after a resistance workout, so I'll keep on doing it and will report any changes if noticed. I finished off with a Flow series, and then, later in the evening, I did the EMS.
In the end, I burned 804 kcals. Even though the target muscles were Shoulders and Upper Back, it really felt more like a full body workout. On top of that, my triceps were still feeling sore from Tuesday's resistance workout. I was a little disappointed that my biceps weren't as sore as my triceps, but it is usually that way. I'll really have to push my biceps to get the burn I got in the Push Circuit. Anyway, this ends my workout week. I'll start up again with Tennis on Sunday. Have a good weekend, everyone!
2-08-18 (Thursday) HY: T25 - Alpha: Total Body Circuit + TCF + Ab EMS.
2-08-18 (Thursday) HY: T25 - Alpha: Total Body Circuit + TCF + Ab EMS.
As you can seem today was a very odd day. We had entrance exams at my school today and I didn't get home until a lot later than usual. Plus, I had my night class so I have a very limited amount of time. I figured that under the time crunch pressure I was under, trying to do a yoga or stretch routine would be kind of a waste, so I decided to do a quick strength cardio routine. Total Body Circuit was it. I really wanted to do a Straight 25 so I went at it hard.
I started off strong, but then the usual issues started to creep up. Of course the arches and ankles. but luckily, I caught a second wind came and I pushed through. But the biggest problem was not that, but rather, the tiredness of my legs. After a double session yesterday, my legs started to fatigue a lot earlier than usual. Also, on the jumping moves, I just couldn't get the air or the rotation I needed, so my pace was a bit slower than the DVD's. But I think I learned a lesson: Don't do T25 or even Insanity after a double session of anything. It is WAY more brutal than it needs to be. Other than that, I was okay. The Push-Ups were fine, until that last round before the Burnout. The Spider Push-Ups were killing me, and I barely made it to the end, but when the BURNOUT started with the Shoulder Tap Push-Ups, I had to tap out. I stop at the same place every time. But something I realized this time that might help me next time. That first move, Shoulder Tap Push-Ups is only for a bout 15 seconds, not a full 30 seconds like the other moves are. If I can remember that for next time, I may be able to will myself to push through those seconds. I sweat a lot more than I normally would as well. I finished off my short workout with my regular Flow series.
In the end, I burned 443 kcals. About as much as I expected. Got everything in under an hour. My legs were aching during my class. Maybe I should have gone with X3 Yoga. LOL!
As you can seem today was a very odd day. We had entrance exams at my school today and I didn't get home until a lot later than usual. Plus, I had my night class so I have a very limited amount of time. I figured that under the time crunch pressure I was under, trying to do a yoga or stretch routine would be kind of a waste, so I decided to do a quick strength cardio routine. Total Body Circuit was it. I really wanted to do a Straight 25 so I went at it hard.
I started off strong, but then the usual issues started to creep up. Of course the arches and ankles. but luckily, I caught a second wind came and I pushed through. But the biggest problem was not that, but rather, the tiredness of my legs. After a double session yesterday, my legs started to fatigue a lot earlier than usual. Also, on the jumping moves, I just couldn't get the air or the rotation I needed, so my pace was a bit slower than the DVD's. But I think I learned a lesson: Don't do T25 or even Insanity after a double session of anything. It is WAY more brutal than it needs to be. Other than that, I was okay. The Push-Ups were fine, until that last round before the Burnout. The Spider Push-Ups were killing me, and I barely made it to the end, but when the BURNOUT started with the Shoulder Tap Push-Ups, I had to tap out. I stop at the same place every time. But something I realized this time that might help me next time. That first move, Shoulder Tap Push-Ups is only for a bout 15 seconds, not a full 30 seconds like the other moves are. If I can remember that for next time, I may be able to will myself to push through those seconds. I sweat a lot more than I normally would as well. I finished off my short workout with my regular Flow series.
In the end, I burned 443 kcals. About as much as I expected. Got everything in under an hour. My legs were aching during my class. Maybe I should have gone with X3 Yoga. LOL!
Friday, February 9, 2018
2-07-18 (Wednesday) HY: Pickle-Ball + Tennis.
2-07-18 (Wednesday) HY: Pickle-Ball + Tennis.
Another double day!
Since I took the day off yesterday, John and I didn't play Pickle-Ball. And because of school events, Thursday and Friday were out of the question. So, if we were to play this week, it had to be today. And it was a very free day at that. Nothing to do in the morning and only one meeting in the afternoon. So, we played in the morning, the coldest time of the day.
In the first game, I fell behind pretty quickly, 0-3, but then I slowly worked my way back. Once I took the lead, I kept it. I took the game 15-10. The second game started off just like the first, with me going down 0-3. I did my best to catch up, but I just couldn't break that plateau. I lost 11-15. The third game was very competitive. There was one point that the score was 7-5. We traded service several times, but I finally broke the tie and didn't look back. I took that game 15-13. As I said, I didn't look back. That went for the next two games. But the score doesn't tell the whole story. There were a lot of really good rallies and a lot of good shots. The pace of the game had really picked up, and I was pressuring and pushing every point. We played a rare 5 games, me going 4-1 this routine. The score of the last two games were 15-3 and 15-5. It is a lot more fun to watch my former family with kids.
Wednesday is the regular tennis day, so I had to relax some when I got home, and then I had to get going to the courts to be on time. The menu was the same as usual but with a few variations to accommodate the numbers. I'm starting to not feel comfortable on court again. I can feel myself hitting off my back foot instead of pushing on into the court, and move forward into the ball. No Serve/Return practice. I was so erratic. I'd hit a great shot, then shank my next few. I need stability in my game. But it was a good workout... TWICE TODAY!!!
In the end, I burned a total of 2557 kcals. Even though I love tennis and Pickle-Ball, I would like to keep doubling up a secret.
Another double day!
Since I took the day off yesterday, John and I didn't play Pickle-Ball. And because of school events, Thursday and Friday were out of the question. So, if we were to play this week, it had to be today. And it was a very free day at that. Nothing to do in the morning and only one meeting in the afternoon. So, we played in the morning, the coldest time of the day.
In the first game, I fell behind pretty quickly, 0-3, but then I slowly worked my way back. Once I took the lead, I kept it. I took the game 15-10. The second game started off just like the first, with me going down 0-3. I did my best to catch up, but I just couldn't break that plateau. I lost 11-15. The third game was very competitive. There was one point that the score was 7-5. We traded service several times, but I finally broke the tie and didn't look back. I took that game 15-13. As I said, I didn't look back. That went for the next two games. But the score doesn't tell the whole story. There were a lot of really good rallies and a lot of good shots. The pace of the game had really picked up, and I was pressuring and pushing every point. We played a rare 5 games, me going 4-1 this routine. The score of the last two games were 15-3 and 15-5. It is a lot more fun to watch my former family with kids.
Wednesday is the regular tennis day, so I had to relax some when I got home, and then I had to get going to the courts to be on time. The menu was the same as usual but with a few variations to accommodate the numbers. I'm starting to not feel comfortable on court again. I can feel myself hitting off my back foot instead of pushing on into the court, and move forward into the ball. No Serve/Return practice. I was so erratic. I'd hit a great shot, then shank my next few. I need stability in my game. But it was a good workout... TWICE TODAY!!!
In the end, I burned a total of 2557 kcals. Even though I love tennis and Pickle-Ball, I would like to keep doubling up a secret.
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