May 1, Wednesday, 2019 - 10-Minute Trainer: One-on-One with Tony, Friday Night Arms + Chest and Back + ChaLEAN Extreme: Extreme Core Circuit + Shoulder Care Yoga + TCF.
I was looking for something different but didn't have a lot of time today, so I thought the 10-minute trainer would be good for upper body work. I figured I could do most of my upper body with just two routines, Friday Night Arms and Chest and Back. Only 10 minutes each so I figured I could knock them out pretty quickly. For FNA, I actually used light dumbbells, just 4-6.25 kgs for the various moves. I didn't want to lose tension on the low positions. Also, since each move is a timed move, I chose the lighter weight so I wouldn't burn out too early. For the Chest and Back, no weights, just resistance bands so I figured it would be easy peasy. Nope, not at all. I didn't get a huge pump, but the burn was intense. My back was ON FIRE for most of the routine. Just continuous horizontal pulling from the doorknob level. I was feeling good after those two little routines.
I was feeling a little tired, so I chose the Extreme Core Circuit because I could sit on the ball. This time around, I used the 1 kg hand weights. I tried to stay in the higher position for more of the moves. I got a major burn.
I finished off with the regular stuff.
In the end, I burned a good 771 kcals. Plus, it was nice to take a little break from Push-Ups and Pull-Ups.
Friday, May 3, 2019
April 30, Closing out the Push/Pull Challenges, and Good-Bye Heisei
April 30, 2019, Tuesday - Push/Pull Challenges.
Well, I really wanted to end the month with a bang, especially since I was also doing a "King of the Hill" Challenge with my Beachbody Coach, but I was unable to do so.
You may have seen in the news that Japan will be starting a new "Era" from May 1 with the crowning of a new Emporer. So, my family went out for some shopping and we stayed out for a nice dinner as well. We didn't get home until after 9 pm, so I was unable to do a regular workout. But there was one thing I had to do, I had to close out my 30-Day Pull-Up Challenge and my 30-Day Push-Up Challenge.
I did the Push-Ups first, and I was a little nervous because I was only able to do 30-30 the previous day. One thing I did forget to mention is that on that day, I was using Push-Up Stands so my range of motion was a little wider. Today I closed out the challenge on the ground, and I crushed it! This was the first time EVER for me to do 60 Push-Ups in a row with no break. I was going along at a good pace all the way up to 45, but then I was feeling the strain coming on. I didn't want to stop, so I just slowed my pace a bit and I was able to get to 60 reps. I was stoked.
I did a minute or so of ballistic stretching then went right into the Pull-Ups. This particular challenge was, in my mind, designed for a beginner just getting into Pull-Ups so the final numbers aren't that high. But it was perfect for me because I was essentially starting over after that injury to my left lat. No Pulled muscle this time, so I crushed the final set numbers, 10-5-3. It was relatively easy, but I don't think I could have done many more reps. So I want to stay within my ability and not push too hard over it and injure myself again. I have to be smart and not get carried away.
I am happy I could reach both goals. I think I'm going to continue the Push/Pull regime. I want to be able to eventually get to 20 pull-ups in a row and I want to stay around the 50-60 Push-Up range. But I will use the stands all the time to up the ante with the range of motion.
Well, I really wanted to end the month with a bang, especially since I was also doing a "King of the Hill" Challenge with my Beachbody Coach, but I was unable to do so.
You may have seen in the news that Japan will be starting a new "Era" from May 1 with the crowning of a new Emporer. So, my family went out for some shopping and we stayed out for a nice dinner as well. We didn't get home until after 9 pm, so I was unable to do a regular workout. But there was one thing I had to do, I had to close out my 30-Day Pull-Up Challenge and my 30-Day Push-Up Challenge.
I did the Push-Ups first, and I was a little nervous because I was only able to do 30-30 the previous day. One thing I did forget to mention is that on that day, I was using Push-Up Stands so my range of motion was a little wider. Today I closed out the challenge on the ground, and I crushed it! This was the first time EVER for me to do 60 Push-Ups in a row with no break. I was going along at a good pace all the way up to 45, but then I was feeling the strain coming on. I didn't want to stop, so I just slowed my pace a bit and I was able to get to 60 reps. I was stoked.
I did a minute or so of ballistic stretching then went right into the Pull-Ups. This particular challenge was, in my mind, designed for a beginner just getting into Pull-Ups so the final numbers aren't that high. But it was perfect for me because I was essentially starting over after that injury to my left lat. No Pulled muscle this time, so I crushed the final set numbers, 10-5-3. It was relatively easy, but I don't think I could have done many more reps. So I want to stay within my ability and not push too hard over it and injure myself again. I have to be smart and not get carried away.
I am happy I could reach both goals. I think I'm going to continue the Push/Pull regime. I want to be able to eventually get to 20 pull-ups in a row and I want to stay around the 50-60 Push-Up range. But I will use the stands all the time to up the ante with the range of motion.
April 29, Time to get that Lower Body strong.
April 29, 2019, Monday - Piyo: Strong Legs + P90X3: X3 Ab Ripper + Push/Pull Challenges + Shoulder Care Yoga + TCF.
It looks like I'm alternating upper body and lower body workouts. For some reason, I chose a lower body routine today and did a routine that is in the Deluxe Package of PiYo. It was a little shorter than Buns, but my legs were starting to feel the cramping up. Using the slides was also something I haven't done in a while. The most difficult move, a move I couldn't actually do was near the end. While in Bridge position, Chalene had us slide one leg out and in. I could hardly get my leg to move on either side and when I did, the range of motion was so small, I'm not sure I even moved at all. My hip joint was just too tight and muscles in that area too weak. When I did Buns, I was a little sore the next few days, I was really feeling it in my hamstrings. But after today, I know I'm going to feel it even more.
X3 Ab Ripper is actually a routine I sort of forgot about. But Since doing it today, I'm going to pull it out more often. It is a good routine that rips on my abs. The rest of the workout was as planned.
In the end, I burned a good 783 kcals. I did a lot of good work today, so I'm happy.
It looks like I'm alternating upper body and lower body workouts. For some reason, I chose a lower body routine today and did a routine that is in the Deluxe Package of PiYo. It was a little shorter than Buns, but my legs were starting to feel the cramping up. Using the slides was also something I haven't done in a while. The most difficult move, a move I couldn't actually do was near the end. While in Bridge position, Chalene had us slide one leg out and in. I could hardly get my leg to move on either side and when I did, the range of motion was so small, I'm not sure I even moved at all. My hip joint was just too tight and muscles in that area too weak. When I did Buns, I was a little sore the next few days, I was really feeling it in my hamstrings. But after today, I know I'm going to feel it even more.
X3 Ab Ripper is actually a routine I sort of forgot about. But Since doing it today, I'm going to pull it out more often. It is a good routine that rips on my abs. The rest of the workout was as planned.
In the end, I burned a good 783 kcals. I did a lot of good work today, so I'm happy.
April 28, Push/Pull focus with The Challenge
April 28, 2019, Sunday - P90X3: The Challenge + ChaLEAN Extreme: I've Got Abs + Push/Pull Challenges + Shoulder Care Yoga + TCF.
I wanted to accelerate my Pull-Up and Push-Up work so I went with a good ol' standard: The Challenge. I wanted to up my numbers a bit, so I was going to go to 7 on the Pull-Ups, but on the first set, the Wide Grip, I could only get to 6, so I reset the number to 6. I also was thinking to go to 20 on my Push-Ups, but I didn't want to burn out too quickly so I lowered it to 17 for the first half, but eventually went to 20 reps from the second half. Below is the worksheet data:
Pretty much a standard workout, but the big difference was in the BURNOUT. Tony does a 1 pull-up to 3 push-ups combo, and I usually hammer out 11 rounds of that, but with the new numbers, 3 Pull-Ups and 5 Push-Ups, I could only get 8 rounds. I got an excellent pump and burn. And I still did the Push/Pull Challenges. But for them, I broke down the Push-Ups into a couple of sets instead of one set. I wasn't able to do the Pull-Ups as stated, 9-4-2, so I did a few more sets to keep the reps. I did 3-3-4-2. Then I did 30-30 for the Push-Ups. Arms were JELLO!
I decided to further punish myself by doing "I've got Abs" again. This time, those Push-Ups were brutal. I almost went to my knees, but I gutted it out. The Shoulder Care Yoga and the Flows were fine.
In the end, I burned a good 783 kcals. While I'm freestyling it, I think I'll do The Challenge at least once a week just to get a boost for Push-Ups and Pull-Ups.
I wanted to accelerate my Pull-Up and Push-Up work so I went with a good ol' standard: The Challenge. I wanted to up my numbers a bit, so I was going to go to 7 on the Pull-Ups, but on the first set, the Wide Grip, I could only get to 6, so I reset the number to 6. I also was thinking to go to 20 on my Push-Ups, but I didn't want to burn out too quickly so I lowered it to 17 for the first half, but eventually went to 20 reps from the second half. Below is the worksheet data:
Pretty much a standard workout, but the big difference was in the BURNOUT. Tony does a 1 pull-up to 3 push-ups combo, and I usually hammer out 11 rounds of that, but with the new numbers, 3 Pull-Ups and 5 Push-Ups, I could only get 8 rounds. I got an excellent pump and burn. And I still did the Push/Pull Challenges. But for them, I broke down the Push-Ups into a couple of sets instead of one set. I wasn't able to do the Pull-Ups as stated, 9-4-2, so I did a few more sets to keep the reps. I did 3-3-4-2. Then I did 30-30 for the Push-Ups. Arms were JELLO!
I decided to further punish myself by doing "I've got Abs" again. This time, those Push-Ups were brutal. I almost went to my knees, but I gutted it out. The Shoulder Care Yoga and the Flows were fine.
In the end, I burned a good 783 kcals. While I'm freestyling it, I think I'll do The Challenge at least once a week just to get a boost for Push-Ups and Pull-Ups.
April 26, Only had time for some Ab and Shoulder work.
April 26, 2019, Friday - ChaLEAN Extreme: I've Got Abs + Push/Pull Challenges + Shoulder Care Yoga + TCF.
I went to see Avengers: Endgame today in the afternoon, so by the time I got home, I didn't have a lot of time to work out, but I decided to go ahead and do a short one.
I chose I've Got Abs. It is primarily an ab routine, but it also uses push-ups for its planking, but I figured that I could also get a little strengthening in as well. It's been a while since I last did this routine so doing it made me a little nervous. But coupled with the Push/Pull Challenges, my abs and chest and arms got a sufficient workout today. And finishing off with the regulars, all in all, it was a good routine.
Short workout, but in the end, I burned a good 350 kcals.
I went to see Avengers: Endgame today in the afternoon, so by the time I got home, I didn't have a lot of time to work out, but I decided to go ahead and do a short one.
I chose I've Got Abs. It is primarily an ab routine, but it also uses push-ups for its planking, but I figured that I could also get a little strengthening in as well. It's been a while since I last did this routine so doing it made me a little nervous. But coupled with the Push/Pull Challenges, my abs and chest and arms got a sufficient workout today. And finishing off with the regulars, all in all, it was a good routine.
Short workout, but in the end, I burned a good 350 kcals.
April 24, Needed to start doing some Low Impact Lower Body work
April 24, 2019, Wednesday - Piyo: Buns + ChaLEAN Extreme - Extreme Core Circuit + Push/Pull Challenges + Shoulder Care Yoga + TCF.
I am still not ready to go back to playing tennis, but since it is Wednesday, a regular tennis day, I wanted to try to get some leg work in and start conditioning my lower body for when I do go back so it won't be such a shock when I do start up again. I've been working a lot on my upper body and babying my lower body to protect my ankle, I figure something is going to give when I go back to tennis. So, I'm starting to do some body weight stuff for my lower body. I couldn't think of anything better than PiYo to take care of my legs.
PiYo Buns sounded like a good lower body routine so I went for it and boy was it ever. My legs and butt were feeling it around the 5-minute mark. A lot of that slow lunge and squat work is just really taxing on my legs. I could feel the tension. I think I'm going to feel it in the days to come.
The rest of the workout was as usual. I was thinking not to use the 2 kg dumbbells on my abs, but I ended up using them anyway.
In the end, I burned a good 654 kcals. It was a short workout, but the pain made it feel longer.
I am still not ready to go back to playing tennis, but since it is Wednesday, a regular tennis day, I wanted to try to get some leg work in and start conditioning my lower body for when I do go back so it won't be such a shock when I do start up again. I've been working a lot on my upper body and babying my lower body to protect my ankle, I figure something is going to give when I go back to tennis. So, I'm starting to do some body weight stuff for my lower body. I couldn't think of anything better than PiYo to take care of my legs.
PiYo Buns sounded like a good lower body routine so I went for it and boy was it ever. My legs and butt were feeling it around the 5-minute mark. A lot of that slow lunge and squat work is just really taxing on my legs. I could feel the tension. I think I'm going to feel it in the days to come.
The rest of the workout was as usual. I was thinking not to use the 2 kg dumbbells on my abs, but I ended up using them anyway.
In the end, I burned a good 654 kcals. It was a short workout, but the pain made it feel longer.
April 23, Sticking with Body Beast Upper Body focus
April 23, 2019, Tuesday - Body Beast: Bulk-Arms + ChaLEAN Extreme - Extreme Abs + Push/Pull Challenges + Shoulder Care Yoga + TCF.
Today I'm focusing on the upper body, specifically arms in "Bulk: Arms". Here is the worksheet for routine:
As you can see, I went with somewhat lighter weights so I could focus on eccentric movement, range of motion and form. That is especially true for the last two Progressive Sets.
I definitely felt the discrepancy between my left and right arms and the discrepancy between my biceps and triceps. My left side is definitely weaker than my right.
Abs are back on track, but still, have a way to get where I want to be. For the Push/Pull Challenges, 43 Push-Ups and a 7-4-2 on the Pull-Ups. That first set of pull-ups always makes my left side lats feel the strain, but that warms them up so that feeling is not there for the remaining sets.
In the end, I burned a good 748 kcals. Upper Body BURN! Even though I was working on arms, I got a good little pump in my shoulders and other upper body muscles as well.
Today I'm focusing on the upper body, specifically arms in "Bulk: Arms". Here is the worksheet for routine:
As you can see, I went with somewhat lighter weights so I could focus on eccentric movement, range of motion and form. That is especially true for the last two Progressive Sets.
I definitely felt the discrepancy between my left and right arms and the discrepancy between my biceps and triceps. My left side is definitely weaker than my right.
Abs are back on track, but still, have a way to get where I want to be. For the Push/Pull Challenges, 43 Push-Ups and a 7-4-2 on the Pull-Ups. That first set of pull-ups always makes my left side lats feel the strain, but that warms them up so that feeling is not there for the remaining sets.
In the end, I burned a good 748 kcals. Upper Body BURN! Even though I was working on arms, I got a good little pump in my shoulders and other upper body muscles as well.
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