W9D6, PiYo: Sweat (2) + SPS P3 HEAVY Weights 3 + Splits + Tai Cheng Flow.
A good day, relaxed and no time crunch whatsoever.
For my warm up today, I did the first two sections of Sweat, the warm up and Heat. It just a bit under 10 minutes so a good warm up for the SPS P3 routine to come.
Second time around for this routine and no babying this time, started with the heavy heavy weights. Barely getting up on the last rep each time. Really had to grit it out. Interesting combination of moves this time. Shoulders, Legs and Biceps. On the Squat to Presses, I am very happy with my range of motion on the squats, getting a lot lower than 90degrees. Started out with 17kgsx2 and my legs were feeling it. Went up 2.5kgsx2 on the final set. 17kgsx2 was a good weight so I stayed with it for the bicep curls... all five sets. Couldn't have done any heavier. It was HEAVY!!! Needed a lot of mid-set breaks to get all the way through, hit failure a couple times but gutted it out. The final move, the leg presses changed to weighted squats, I did the 5x pyramid. Started with 25kgsx2 then took off 2.5kgs 7x. Went down to 12kgsx2. My legs were like jelly afterwards, but they weren't in pain. Now, a few hours after the routine, I am feeling some major fatigue in my quads and hammys. Sign of a great workout!
I went with a splits prep stretch a friend of my recommended and wow, it was great. About 10 minutes longer than my usual splits training routine, but since I had the time today, I went for it and wow, it really showed me several holes in my stretch routine. If you want to see the routine, I can send you the link from YouTube. I'll probably stick with this routine for a while and see if there is any change. I really saw the lack of flexibility in my hip flexors. I was stretching them only from a few angles, but this added a couple more angles that I wasn't doing and man! was it tough. But glad I found out now and started doing it now instead of in December.
The flow was good. But again, on the left side, I lost my balance on the same move. I didn't go down, but it broke the fluidity of the flow. Next set was much smoother. Great way to blast into the weekend and my off day. According to the SPS program guide, I'm not supposed to take a break, but to 12 days straight, but that is something I cannot do. I need my off day to protect from injury so I'm taking my regularly scheduled off day.
Happy Weekend, Everyone!
Friday, February 27, 2015
W9D5, PiYo: Define Upper + SPS P3 HEAVY Weights 2 + Splits + Tai Cheng Flow.
W9D5, PiYo: Define Upper + SPS P3 HEAVY Weights 2 + Splits + Tai Cheng Flow.
Today was a little lazy. I got home early and took some time to watch a movie, something I haven't done in a very long time. But that sort of put me into a time crunch so I had to rush a bit.
Great PiYo warm up. I did something a little different, I did Define Upper, but I started with that little 3 minutes warm up that is in the Define Lower routine, then I jumped to Define Upper. So I got that in.
Heavy Weights 2 is definitely the hardest of the three routines in phase 3 simply because of the pull ups. But I feel I'm getting stronger, but my strength endurance still has much to be desired so I have to work on that. I got a major pump on my back and shoulders. Had a great workout with the heavy weights.
Splits were good, but still painful. The flow was almost flawless except for a slight bobble on my second time. Not a miss, but literally a bobble. Lost my balance a bit, but held it together and powered through that Flow.
Lovely day!
Today was a little lazy. I got home early and took some time to watch a movie, something I haven't done in a very long time. But that sort of put me into a time crunch so I had to rush a bit.
Great PiYo warm up. I did something a little different, I did Define Upper, but I started with that little 3 minutes warm up that is in the Define Lower routine, then I jumped to Define Upper. So I got that in.
Heavy Weights 2 is definitely the hardest of the three routines in phase 3 simply because of the pull ups. But I feel I'm getting stronger, but my strength endurance still has much to be desired so I have to work on that. I got a major pump on my back and shoulders. Had a great workout with the heavy weights.
Splits were good, but still painful. The flow was almost flawless except for a slight bobble on my second time. Not a miss, but literally a bobble. Lost my balance a bit, but held it together and powered through that Flow.
Lovely day!
Wednesday, February 25, 2015
W9D4, PiYo: Define Lower + SPS P3 HEAVY Weights 1 + Splits + Tai Cheng Flow.
W9D4, PiYo: Define Lower + SPS P3 HEAVY Weights 1 + Splits + Tai Cheng Flow.
Nice relaxing day. Went to work, went price hunting for a second tennis racket, when out to eat with my wife, went to see my daughter at her "Work Experience" place, relaxed at home, worked out, relaxed, baked banana bread. Day in a nutshell.
I really like doing the "Define" routines as a warm up. Got a good stretch and warmed up my body in only 20 minutes. I think it will be a regular thing until ...SPS is finished.
Nice relaxing day. Went to work, went price hunting for a second tennis racket, when out to eat with my wife, went to see my daughter at her "Work Experience" place, relaxed at home, worked out, relaxed, baked banana bread. Day in a nutshell.
I really like doing the "Define" routines as a warm up. Got a good stretch and warmed up my body in only 20 minutes. I think it will be a regular thing until ...SPS is finished.
Today, started the 3-day cycle again. I was quite sore all over today, but especially my back. Actually, my back was a bit painful after yesterdays workout. Double the back work because I replaced the leg press machine move with weighted squats when there was already dead lifts in the beginning. But a good night of sleep took a lot of the soreness away. I went up in weights for the chest press. Getting the weights up is the problem. Since I don't have a barbell bench, I use dumbbells and a balance ball. I wanted to do 25x2kgs but I couldn't get them up the first time, so I went with 22.5kgs. Then I asked my son to spot me with the 25's. He had no idea what he was doing and almost pushed me backwards off the balance ball. I went down to 23.75kgs on the next two sets, but I really wanted to get 25kgs so on the final set, I went for it, and nailed it. The actual press was easy, but getting the dumbbells up and down was tricky. All the other moves were fine, increasing the rep count in the sets. Good pump and burn.
Splits were good. I'm really having to breath through the pain, but I feel I can push more on the side splits. I have to be careful on the straddle splits because of my knees. The first time through I feel more latent pain, but the pain is mostly gone the second time around. So I don't push too hard the first time, but go for the limit on the second time. Starting to put together a good system.
I was pleased with the flow today. I was very stable and smooth.
STORY: The other day I was putting on my pants and as usual, without looking I tightened my belt without looking. But this time, I couldn't find the hole. When I looked down, I was about an inch passed the last hole. I was like, WHOA!!! Losing the spare tire little by little!
Splits were good. I'm really having to breath through the pain, but I feel I can push more on the side splits. I have to be careful on the straddle splits because of my knees. The first time through I feel more latent pain, but the pain is mostly gone the second time around. So I don't push too hard the first time, but go for the limit on the second time. Starting to put together a good system.
I was pleased with the flow today. I was very stable and smooth.
STORY: The other day I was putting on my pants and as usual, without looking I tightened my belt without looking. But this time, I couldn't find the hole. When I looked down, I was about an inch passed the last hole. I was like, WHOA!!! Losing the spare tire little by little!
W9D3, PiYo: Define Upper + SPS P3 HEAVY Weights 3 + Splits + Tai Cheng Flow.
W9D3, PiYo: Define Upper + SPS P3 HEAVY Weights 3 + Splits + Tai Cheng Flow.
I was wondering how long it would take for me to crave PiYo. 2 Days. I like SPS as a stand alone program, but the major thing is lacks is a warm up. So today, I did Upper Define as my warm up. Perfect warm up for an upper body heavy weight lead in.
Morning workout today because I have a late class tonight. So started the day with Shakeology. It is cold and rainy. I sat in, what we call here in Jap...an, a KOTATSU. It is sort of like a bottom heating table. There is a adjustable space heater in the table and it keeps your feet and legs toasty warm. Sitting in that thing before my workout on a cold day was a big mistake. The KOTATSU has the power to take away all motivation to do anything but sit and toast. I was so comfortable. My wife had to come and remind me that I had a workout to do. I really didn't feel like braving the cold, but once I got my HRM on, I was back to normal, ready to pump iron.
I was wondering how long it would take for me to crave PiYo. 2 Days. I like SPS as a stand alone program, but the major thing is lacks is a warm up. So today, I did Upper Define as my warm up. Perfect warm up for an upper body heavy weight lead in.
Morning workout today because I have a late class tonight. So started the day with Shakeology. It is cold and rainy. I sat in, what we call here in Jap...an, a KOTATSU. It is sort of like a bottom heating table. There is a adjustable space heater in the table and it keeps your feet and legs toasty warm. Sitting in that thing before my workout on a cold day was a big mistake. The KOTATSU has the power to take away all motivation to do anything but sit and toast. I was so comfortable. My wife had to come and remind me that I had a workout to do. I really didn't feel like braving the cold, but once I got my HRM on, I was back to normal, ready to pump iron.
Today, only three moves, but I went heavy and heavier. 1. Squat to press, 2. Bicep curls super-setting shoulder shrugs, 3. Squats (Supposed to be Leg Presses, but I don't have the machine). All 5 sets and then to Pre-Failure. It was a heavy breathing festival today. Really tough, but got a great burn. First move, I went with 17kgs. That was killer, because I was going way down on the squats and then exploding up. First set was 12 reps, then after that, 8, then 5 out. Move 2, Started with 12kgs in each hand for one set, then upped it to 14.5kgs for the next two sets, then 15.75kgs for one set, then final set eked out 5 reps with 17kgs. Final move, I went with the 50kgs, and did 12 regular reps on the first two sets, then I slowed it way down for the last three sets, but did only 6 reps. OUCH!!! Slow reps was way more intense than the regular up and down reps. Talk about leg shake! WOO WEE!!!
The splits are just like yesterday, except for the fact that my knees are feeling it a little more today. Had to back off a bit before the push down. Once I found a good angle, things were fine. Got back to my mark, but with more pain than usual.
The Flows were great, again, it became clear that my left is much better than my right. Couldn't tell you why. My left side was pure flow, but I had a few hiccups on the right.
The splits are just like yesterday, except for the fact that my knees are feeling it a little more today. Had to back off a bit before the push down. Once I found a good angle, things were fine. Got back to my mark, but with more pain than usual.
The Flows were great, again, it became clear that my left is much better than my right. Couldn't tell you why. My left side was pure flow, but I had a few hiccups on the right.
Tuesday, February 24, 2015
W9D2, SPS P3 HEAVY Weights 2 + Splits + Tai Cheng Flow + Bonus Baseball.
W9D2, SPS P3 HEAVY Weights 2 + Splits + Tai Cheng Flow + Bonus Baseball.
Heavy weights 2 was tough. Definitely got the cardio effect. Same deal as day one, but a new set of moves. 1. Dead Lifts, 2. Pull ups, 3. Upright Rows, 4. Military press, 5. V-up Crunch (supposed to be decline sit ups, but I don't have a decline bench). Each move had 5 sets pyramiding down from 12 reps to 5 reps, except for the pull ups. For them, I was to do as many as possible in each set. Six sets.... And for the last move, 4 sets, but I was to blast it for 15 seconds, then rest for 15 seconds. I stuck with the 50kgs for the dead lifts, I went to 10 reps on the pull ups each set. Upright rows, I had 17kgs in each hand for the first 4 sets, then up it a bit to 19.5kgs for the last set. For the military presses, I did 17kgs for the first 3 sets, then upped to 19.5kgs for the last two. I have a bad habit of resting into my lower back when doing heavy weights, especially during the military presses, so I was careful not to do that this time with the heavy weights. I also had to watch not shrugging my shoulders when doing the upright rows. I don't want to strain my neck. Really got the pump and burn today.
Heavy weights 2 was tough. Definitely got the cardio effect. Same deal as day one, but a new set of moves. 1. Dead Lifts, 2. Pull ups, 3. Upright Rows, 4. Military press, 5. V-up Crunch (supposed to be decline sit ups, but I don't have a decline bench). Each move had 5 sets pyramiding down from 12 reps to 5 reps, except for the pull ups. For them, I was to do as many as possible in each set. Six sets.... And for the last move, 4 sets, but I was to blast it for 15 seconds, then rest for 15 seconds. I stuck with the 50kgs for the dead lifts, I went to 10 reps on the pull ups each set. Upright rows, I had 17kgs in each hand for the first 4 sets, then up it a bit to 19.5kgs for the last set. For the military presses, I did 17kgs for the first 3 sets, then upped to 19.5kgs for the last two. I have a bad habit of resting into my lower back when doing heavy weights, especially during the military presses, so I was careful not to do that this time with the heavy weights. I also had to watch not shrugging my shoulders when doing the upright rows. I don't want to strain my neck. Really got the pump and burn today.
No break, went right into stretch and splits. Same as yesterday, took longer to get to my mark, but was able to get there eventually and found a little more push on my hip flexors in the front spits left and right.
Today, I tried the perpetual motion flow. Something I coined myself, I think. Constant movement. no breaks, no pauses, no stops, constant fluid movement for all 18 moves. I think I liked that style a lot. I can't wait to try it in the gym and do consecutive flows in that style.
At that point, I was finished my official workout. Just as I was ending my final move, my daughter called out from downstairs, "Daddy, let's play baseball outside!" I said, "OK!". So I went to change out of my wet clothes, then went outside to play baseball with my daughter fro about 45 minutes. She is learning softball in PE class now, and wanted to practice. So we played catch, practicing pitching, catching pop flies, grounders, etc. We used a soft ball at first, then moved to a regulation softball, then we used a practice baseball. We would have kept on practicing, but it got too dark and I could see the ball until it was about 2 yards away from my face. SCARY! So we called it quits. I love that kind of working out!
Today, I tried the perpetual motion flow. Something I coined myself, I think. Constant movement. no breaks, no pauses, no stops, constant fluid movement for all 18 moves. I think I liked that style a lot. I can't wait to try it in the gym and do consecutive flows in that style.
At that point, I was finished my official workout. Just as I was ending my final move, my daughter called out from downstairs, "Daddy, let's play baseball outside!" I said, "OK!". So I went to change out of my wet clothes, then went outside to play baseball with my daughter fro about 45 minutes. She is learning softball in PE class now, and wanted to practice. So we played catch, practicing pitching, catching pop flies, grounders, etc. We used a soft ball at first, then moved to a regulation softball, then we used a practice baseball. We would have kept on practicing, but it got too dark and I could see the ball until it was about 2 yards away from my face. SCARY! So we called it quits. I love that kind of working out!
W9D1, SPS P3 HEAVY Weights + Splits + Tai Cheng Flow
W9D1, SPS P3 HEAVY Weights + Splits + Tai Cheng Flow
Life without PiYo began today. My first look at Phase 3 of SPS and it is intimidating, starting off with HEAVY weights. I'm a huge fan of weightlifting, but I have never done REALLY HEAVY weights before that I couldn't get up past 5 reps. The main reason for that is that I only have two sets of dumbbells totaling 60kgs at home. So the heaviest I can go is 25kgs in one hand. But I hadn't used 25kgs on one dumbbell for c...lose to a year and a half, since I was doing P90X and Chalean Extreme. So I went for it today. Thankfully, only 3 weighted moves and one core move 5 sets each pyramiding down. First move is a weighted squat. 5 sets of 50kgs between 12 and 8 reps per set. If I had more weight I could have done more. Next move was the Chest Press. Started with 22.5kgs on the first set. Felt confident so I bumped it up to 25kgs on the next 4 sets, all 12 reps. Almost didn't get up on the last rep of the day. Glad I failed on that one. The hardest part was not getting the weights up, rather, getting them down. It would be nice to have a spotter, but it is all by my lonesome. Final weighted move is a weighted tricep dip. I don't have a stand, so I had to do it on the ground. However, I did use push up stands for a little more range of motion. I basically got into a bridge position and then but a 25kg dumbbell on my stomach and dipped. 15 reps for each set. BURN BURN BURN on the last two sets, last few reps. The core move was supposed to be hanging leg raises, but again, no stand, so I modified with leg lifts. 100 reps. The first two sets of 20 were easy peasy, but the last three sets, I was virtually cramping on the last two reps. OUCH!!!
Life without PiYo began today. My first look at Phase 3 of SPS and it is intimidating, starting off with HEAVY weights. I'm a huge fan of weightlifting, but I have never done REALLY HEAVY weights before that I couldn't get up past 5 reps. The main reason for that is that I only have two sets of dumbbells totaling 60kgs at home. So the heaviest I can go is 25kgs in one hand. But I hadn't used 25kgs on one dumbbell for c...lose to a year and a half, since I was doing P90X and Chalean Extreme. So I went for it today. Thankfully, only 3 weighted moves and one core move 5 sets each pyramiding down. First move is a weighted squat. 5 sets of 50kgs between 12 and 8 reps per set. If I had more weight I could have done more. Next move was the Chest Press. Started with 22.5kgs on the first set. Felt confident so I bumped it up to 25kgs on the next 4 sets, all 12 reps. Almost didn't get up on the last rep of the day. Glad I failed on that one. The hardest part was not getting the weights up, rather, getting them down. It would be nice to have a spotter, but it is all by my lonesome. Final weighted move is a weighted tricep dip. I don't have a stand, so I had to do it on the ground. However, I did use push up stands for a little more range of motion. I basically got into a bridge position and then but a 25kg dumbbell on my stomach and dipped. 15 reps for each set. BURN BURN BURN on the last two sets, last few reps. The core move was supposed to be hanging leg raises, but again, no stand, so I modified with leg lifts. 100 reps. The first two sets of 20 were easy peasy, but the last three sets, I was virtually cramping on the last two reps. OUCH!!!
I moved into the splits and discovered that my flexibility is terrible without the PiYo warm up. I lost about 2 inches of separation without PiYo. So, I spend a little more time and just was able to get back to my mark (Lowest point so far). It took about 15 extra minutes to get back, but it was worth it. I little more pain as well, but safety first! Didn't want to push past THAT limit or I'd tear something.
The Flow this week and from now on are just Free Flows. Little by little improving and internalizing. Should I keep on logging it in as part of my workout? The debate is on.
Anyway, it was weird without PiYo, but at the same time, it was good that my workout was a bit shorter than they had been for the last couple months. My family DID NOT notice. I guess because it was Sunday and everyone had their own thing until the evening.
Life continues...
The Flow this week and from now on are just Free Flows. Little by little improving and internalizing. Should I keep on logging it in as part of my workout? The debate is on.
Anyway, it was weird without PiYo, but at the same time, it was good that my workout was a bit shorter than they had been for the last couple months. My family DID NOT notice. I guess because it was Sunday and everyone had their own thing until the evening.
Life continues...
W8D7, 5km walk.
W8D7, 5km walk.
Saturday is usually my off day, but I had the opportunity to take a nice speedy pace walk so I took it. Unfortunately it was cold and rainy, but that is what raincoats are for. Got a good sweat on. No HRM though, but I am guessing around 300-400kcals torched! Have a great weekend!
Saturday is usually my off day, but I had the opportunity to take a nice speedy pace walk so I took it. Unfortunately it was cold and rainy, but that is what raincoats are for. Got a good sweat on. No HRM though, but I am guessing around 300-400kcals torched! Have a great weekend!
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