12-02-15 HY: 0-6 Abs-P2: Level 3 + P90X3-X3 Yoga + Splits + TCF.
I slept like a baby last night. Woke up with a very sore right shoulder. And very sore core. I was surprise that my legs were not too sore, though. I got up early so I decided to do my workout in the morning. I had my shake and then got to it.
I want to do the 0-6 Ab program at least 3 times a week so I had to get it in today so I led with it and with a fresh core, I was able handle it much better. The reason why I opted to do the ab routine first was because I wanted to stay relaxed after the Yoga. I think I was able to keep the contraction in my core longer today, and that I was able to hold true to the poses longer as well.
The yoga felt very good. I was a little sketchy on the wrap move because of my shoulder, but I got it on both sides. Not as loose as usual, but I got it. I had a good session. Half moon was a little better on the right, but a little worse on the left. Odd. I was able to hold Crow for almost the whole time with only one minor headstand fall. Still not able to touch my feet to the ground in Plow, probably never will because of my back. But that is okay.
Did my splits and Flow at night after work so I was able to take a little more time with it than I would have in the morning. Everything was good.
In the end, I burned only just under 300kcals, but the other benefits were priceless!
Wednesday, December 2, 2015
Tuesday, December 1, 2015
12-01-15 HY: Tennis + Splits + TCF.
12-01-15 HY: Tennis + Splits + TCF.
Today was quite different from what I had planned. I had planned to play tennis in the morning, then do the Body Beast workout right when I got home before going to my Saxophone Class. Then after class, I'd do my Splits and Flow.
I started off okay, played a good match of tennis in the morning. Used the adjusted scoring of pick up balls. Basically, we keep playing until all the balls we have are in the net. Whoever has less balls on their side, gets a game. Kind of interesting twist because it doesn't matter how many good shots you hit, you have to play well enough to get your opponent to net the ball. Sets went on a lot longer because sometimes the balls were in the back of the court so we'd just keep on playing until they're all in the net. Kind of a different challenge. A lot of fun. Then again because of our time crunch, we played hard right from the beginning. Torched a big 945kcals in the morning. Since Tuesday is a resistance day, I usually go and do the weight machine for about 30 minutes, but had no time today because of a student meeting. But as I was leaving, I bumped into the students and they had to cancel, so I was free until my scheduled committee meeting.
I was mentally gearing up to do the weights right when I got home because I only have a window of about 90 minutes before I would have to head off to my Sax class. When my son calls me up and says, "Hey dad, I got out of school early today, can we play tennis?" I was like, "MY PLAN...". But it only took a moment of reflection before I said, "Okay." I called in to let my Sax class know I wasn't going and after my committee meeting, I went and played 2+ hours of tennis with my son. When my wife brought my son to the courts, she also brought a change of clothes. I wasn't going to wear what I wore in the morning! GROSS! Anyway, after we played, I WAS DEAD!!!. I AM DEAD! When I got home, I was so tired and exhausted, and my legs were just aching along with the rest of my body. It was really cold at the courts and playing points kept us warm, but when we started serving practice, just standing there, I started to feel the affects of the cold and my muscles started to stiffen up. The last 30 minutes or so, I just couldn't move as fast or smoothly as the first 90 minutes. Couldn't generate enough head-speed to keep the ball in the court. Too cold to play well. But despite that, we had fun. For that round of tennis, I TORCHED 1500+kcals. When I got home, I was starving!
I was seriously considering not doing the Splits tonight, but after some rest and dinner, I was feeling better and I went and did the splits training. It was good, but I wasn't pushing to go too low because my legs were already really sore. So it was a maintenance stretch. The Flow was clean and smooth. Nailed the 60 second double sided Flow. VERY HAPPY!
In the end, almost Torched 2500kcals today. But time for bed, I'm going to sleep like a baby tonight, I can tell.
Today was quite different from what I had planned. I had planned to play tennis in the morning, then do the Body Beast workout right when I got home before going to my Saxophone Class. Then after class, I'd do my Splits and Flow.
I started off okay, played a good match of tennis in the morning. Used the adjusted scoring of pick up balls. Basically, we keep playing until all the balls we have are in the net. Whoever has less balls on their side, gets a game. Kind of interesting twist because it doesn't matter how many good shots you hit, you have to play well enough to get your opponent to net the ball. Sets went on a lot longer because sometimes the balls were in the back of the court so we'd just keep on playing until they're all in the net. Kind of a different challenge. A lot of fun. Then again because of our time crunch, we played hard right from the beginning. Torched a big 945kcals in the morning. Since Tuesday is a resistance day, I usually go and do the weight machine for about 30 minutes, but had no time today because of a student meeting. But as I was leaving, I bumped into the students and they had to cancel, so I was free until my scheduled committee meeting.
I was mentally gearing up to do the weights right when I got home because I only have a window of about 90 minutes before I would have to head off to my Sax class. When my son calls me up and says, "Hey dad, I got out of school early today, can we play tennis?" I was like, "MY PLAN...". But it only took a moment of reflection before I said, "Okay." I called in to let my Sax class know I wasn't going and after my committee meeting, I went and played 2+ hours of tennis with my son. When my wife brought my son to the courts, she also brought a change of clothes. I wasn't going to wear what I wore in the morning! GROSS! Anyway, after we played, I WAS DEAD!!!. I AM DEAD! When I got home, I was so tired and exhausted, and my legs were just aching along with the rest of my body. It was really cold at the courts and playing points kept us warm, but when we started serving practice, just standing there, I started to feel the affects of the cold and my muscles started to stiffen up. The last 30 minutes or so, I just couldn't move as fast or smoothly as the first 90 minutes. Couldn't generate enough head-speed to keep the ball in the court. Too cold to play well. But despite that, we had fun. For that round of tennis, I TORCHED 1500+kcals. When I got home, I was starving!
I was seriously considering not doing the Splits tonight, but after some rest and dinner, I was feeling better and I went and did the splits training. It was good, but I wasn't pushing to go too low because my legs were already really sore. So it was a maintenance stretch. The Flow was clean and smooth. Nailed the 60 second double sided Flow. VERY HAPPY!
In the end, almost Torched 2500kcals today. But time for bed, I'm going to sleep like a baby tonight, I can tell.
11-30-15 HY: T25- Ab Intervals + Splits + TCF.
11-30-15 HY: T25- Ab Intervals + Splits + TCF.
I was thinking today was going to be a major ab day. It was major but only half as much as I thought. I was planning to also do the 0-6 Ab routine, but T25 just killed me and I decided not to push it too much.
It was an extremely tough routine and I couldn't hang all the way through. I couldn't keep my heels off the ground on that in and out progression. I had to go down a few/several times. It just racked my world! Got on some major burny burn BURN!!!
The splits were good, got a good stretch pain there as well. Got good and low and started to push even lower with my body weight. The Flow was also smooth and clean.
In the end, I burned a solid 330kcals. Not that much, but the burn made up for it.
I was thinking today was going to be a major ab day. It was major but only half as much as I thought. I was planning to also do the 0-6 Ab routine, but T25 just killed me and I decided not to push it too much.
It was an extremely tough routine and I couldn't hang all the way through. I couldn't keep my heels off the ground on that in and out progression. I had to go down a few/several times. It just racked my world! Got on some major burny burn BURN!!!
The splits were good, got a good stretch pain there as well. Got good and low and started to push even lower with my body weight. The Flow was also smooth and clean.
In the end, I burned a solid 330kcals. Not that much, but the burn made up for it.
Sunday, November 29, 2015
11-29-15 HY: Body Beast-Build: Legs + 0-6 Abs- P1: Level 3 + Splits + TCF.
11-29-15 HY: Body Beast-Build: Legs + 0-6 Abs- P1: Level 3 + Splits + TCF.
No conflicts today and no time crunches. Just a rainy and cold day.
Although the Legs routine is short, it is intense and it brings the pain. I went back to close to my max weight on some of the moves and didn't move up on others. The first move, Sumo Squat, I started off light then went for it on the drop set (10/11.25/22.5/12.5kgs). The 22kgs wasn't that hard, so I'll probably go up as much as I can next time. After the first set, I stooped down to change the plates on my dumbbells and I start to feel my quads tightening. Uh-Oh! That is not good. It is cold so I had to get moving again quick or the cold would have done me in. Luckily, the next few sets warmed my legs up enough so they didn't feel like that again throughout the workout. The next Super Set really ups the intensity. Alternating Lunge (7.5/8.75/12.5kgs). Step-Up to Reverse Lunge (same). Both moves are double moves and it was really tough. I also got really winded and the sweat poured. Next, the first Giant Set (3 moves). The first move, Parallel Squat, I more than doubled the weight (12/14.5/17kgs). Not much weight, but after the Super Set, my legs were feeling it deep. The next two moves, Bulgarian Squat an Straight Leg Dead Lift were the same for the first two sets as the last time, but I upped the final set (6.25/7.5/10kgs). Again, I was really feeling it on the last set. Very thankful for no Drop Set. The final Giant Set, Single Leg Calf Raise (10kgs @ 35 reps/12.5kgs @ 35 reps) both legs. The second time around, I my goal was to stay at 35 reps. I ended up having extra time once I hit 35 reps, but a cramp was coming on so I stopped with a couple few seconds left. Seated Calf Raise (14.5kgs @ 37 reps, 17kgs @ 35 reps). And the final move, In and Outs (37reps/35reps). Nice warm up for the next routine.
Moved right into the next routine. I went up to Level 3 today. First time around so I was curious as to what was coming. The trainer said it was going to go up in intensity, but so far, it's been rather easy. But level 3 is the beginning of the really tough routines I'm guessing. This one was tough, and I couldn't hang with good form. Lots of cheats to get through it. Just slow and simple leg raises, but having to keep the core contraction constant with the lower back on the floor. The first 5 minutes were okay, but as time went on, I kept catching myself arching my back to give my abs some relief. I'm supposed to keep it on the floor the whole time. It's a 17 minutes routine but really tough. I'll not make any predictions as to whether or not I'll move on to level 4 next week. Hopefully I can, but that all depends on how often I can do this routine and how I progress in my core strength and endurance. Felt a real burn today.
Slowly increasing the stretch time and intensity. Going for the push to get lower and today, I felt some popping in the muscles, but not tearing so it was okay. The Flow, in my space, was clean and smooth. Time per Flow is leveling off at 30 seconds, fast.
In the end, I torched a solid 866kcals. Good way to start off the week.
No conflicts today and no time crunches. Just a rainy and cold day.
Although the Legs routine is short, it is intense and it brings the pain. I went back to close to my max weight on some of the moves and didn't move up on others. The first move, Sumo Squat, I started off light then went for it on the drop set (10/11.25/22.5/12.5kgs). The 22kgs wasn't that hard, so I'll probably go up as much as I can next time. After the first set, I stooped down to change the plates on my dumbbells and I start to feel my quads tightening. Uh-Oh! That is not good. It is cold so I had to get moving again quick or the cold would have done me in. Luckily, the next few sets warmed my legs up enough so they didn't feel like that again throughout the workout. The next Super Set really ups the intensity. Alternating Lunge (7.5/8.75/12.5kgs). Step-Up to Reverse Lunge (same). Both moves are double moves and it was really tough. I also got really winded and the sweat poured. Next, the first Giant Set (3 moves). The first move, Parallel Squat, I more than doubled the weight (12/14.5/17kgs). Not much weight, but after the Super Set, my legs were feeling it deep. The next two moves, Bulgarian Squat an Straight Leg Dead Lift were the same for the first two sets as the last time, but I upped the final set (6.25/7.5/10kgs). Again, I was really feeling it on the last set. Very thankful for no Drop Set. The final Giant Set, Single Leg Calf Raise (10kgs @ 35 reps/12.5kgs @ 35 reps) both legs. The second time around, I my goal was to stay at 35 reps. I ended up having extra time once I hit 35 reps, but a cramp was coming on so I stopped with a couple few seconds left. Seated Calf Raise (14.5kgs @ 37 reps, 17kgs @ 35 reps). And the final move, In and Outs (37reps/35reps). Nice warm up for the next routine.
Moved right into the next routine. I went up to Level 3 today. First time around so I was curious as to what was coming. The trainer said it was going to go up in intensity, but so far, it's been rather easy. But level 3 is the beginning of the really tough routines I'm guessing. This one was tough, and I couldn't hang with good form. Lots of cheats to get through it. Just slow and simple leg raises, but having to keep the core contraction constant with the lower back on the floor. The first 5 minutes were okay, but as time went on, I kept catching myself arching my back to give my abs some relief. I'm supposed to keep it on the floor the whole time. It's a 17 minutes routine but really tough. I'll not make any predictions as to whether or not I'll move on to level 4 next week. Hopefully I can, but that all depends on how often I can do this routine and how I progress in my core strength and endurance. Felt a real burn today.
Slowly increasing the stretch time and intensity. Going for the push to get lower and today, I felt some popping in the muscles, but not tearing so it was okay. The Flow, in my space, was clean and smooth. Time per Flow is leveling off at 30 seconds, fast.
In the end, I torched a solid 866kcals. Good way to start off the week.
11-28-15 HY: Splits + TCF.
11-28-15 HY: Splits + TCF.
Off day, but had to get my splits and Flow in. No two day vacations when I've got a goal to meet. Splits felt good, I even got a little sweat on from the pain. I pushed hard and got low. Felt on the verge of tearing something so I backed off a bit. I know I have to stay smart not to injure myself. If I pull or tear something, that could back me up for months, and possibly more.
My Flow, was extremely smooth and clean today. Maybe it was because I wasn't tired from the usual workout that usually comes beforehand, but it felt really good today. I'll have to try it feeling like this in another venue to really test myself. No HRM, but felt good through and through.
Off day, but had to get my splits and Flow in. No two day vacations when I've got a goal to meet. Splits felt good, I even got a little sweat on from the pain. I pushed hard and got low. Felt on the verge of tearing something so I backed off a bit. I know I have to stay smart not to injure myself. If I pull or tear something, that could back me up for months, and possibly more.
My Flow, was extremely smooth and clean today. Maybe it was because I wasn't tired from the usual workout that usually comes beforehand, but it felt really good today. I'll have to try it feeling like this in another venue to really test myself. No HRM, but felt good through and through.
11-27-15 HY: T25-Lower Focus + 0-6 Abs-P2: Level 2
11-27-15 HY: T25-Lower Focus + 0-6 Abs-P2: Level 2
Shake and morning workout.
Getting up and getting going are a little easier if I have a whole plan. Today, since I wanted to get some saxophone practice in when I got home, I had to do my workout in the morning, so that is what happened. Time crunch either way so I went with the way that offered me more production.
Lower Focus was not next on the list, but looking at the Body Beast schedule, I have Build: Legs coming up on Sunday so I decided to do Lower Focus today and give myself some time to recover before Legs. Good thing, too! I had forgotten how tough this routine was. Thank goodness it was only 25 minutes. I was almost able to do a Straight 25 except for one move, Calf Hops just killed me. It wasn't that I was tired and had to stop, it was that my arches started to cramp and the incredible pain forced me to stop for a bit just short of the 30 second move. Both arches forced stops on both sides. Luckily, on the Burn Out, the Calf Hops were only 15 seconds. That was much easier.
Moved right into the Ab routine and really tried to flex and contract and to hold the contraction as instructed. Still losing focus and losing the contraction, so I'm still working on that focus to hold the core contraction. But I got a very hot burn and it was good.
No splits or Flow today.
In the end, I burned 590kcals. Not to shabby for a 50 minute workout. Glad to have the weekend!
Shake and morning workout.
Getting up and getting going are a little easier if I have a whole plan. Today, since I wanted to get some saxophone practice in when I got home, I had to do my workout in the morning, so that is what happened. Time crunch either way so I went with the way that offered me more production.
Lower Focus was not next on the list, but looking at the Body Beast schedule, I have Build: Legs coming up on Sunday so I decided to do Lower Focus today and give myself some time to recover before Legs. Good thing, too! I had forgotten how tough this routine was. Thank goodness it was only 25 minutes. I was almost able to do a Straight 25 except for one move, Calf Hops just killed me. It wasn't that I was tired and had to stop, it was that my arches started to cramp and the incredible pain forced me to stop for a bit just short of the 30 second move. Both arches forced stops on both sides. Luckily, on the Burn Out, the Calf Hops were only 15 seconds. That was much easier.
Moved right into the Ab routine and really tried to flex and contract and to hold the contraction as instructed. Still losing focus and losing the contraction, so I'm still working on that focus to hold the core contraction. But I got a very hot burn and it was good.
No splits or Flow today.
In the end, I burned 590kcals. Not to shabby for a 50 minute workout. Glad to have the weekend!
Thursday, November 26, 2015
11-26-15 HY: Body Beast- Build: Chest/Tris + 0-6 Abs- P2: Lvl.2 + Splits + TCF.
11-26-15 HY: Body Beast- Build: Chest/Tris + 0-6 Abs- P2: Lvl.2 + Splits + TCF.
Happy Thanksgiving! This is my Thanksgiving Day workout. I guess it is not that fair because no celebration here. :-( Just a regular day with work, school and business. But I'm thankful for everything! I'm especially thankful for all of you in this group who have supported and encouraged me for these past months. It has been an honor.
Third time around for this routine. I upped the weight on most of the moves a bit, but there was one set of moves that I wasn't able to raise.
Single Set: Dumbbell Chest Press (12/14.5/19.5/17kgs). Being the first move, I was able to move the drop set with not much problem or strain, but I did feel some stress coming on in the final drop set.
Super Set: Incline Dumbbell Fly (12.5/14.5/17kgs) Incline Dumbbell Press (12.5/14.5/22/19.5kgs) I wasn't feeling it on the first move, but I was definitely feeling it on the first Super Set. Came close to failure on the drop set.
Giant Set: Close Grip Press-Partial Chest Fly-Decline Push Up (14.5/15.75/17kgs) This was a strain. I almost didn't go for the 17kgs on the final set, but I figured, I have to try. On the Flies, I had to cheat on the last set by flaring my elbows out to get the weights up on the last few reps.
Single Set: Triceps Extension (7.5/8.75/12/10kgs) First time in a while for me to use the 10kgs on this move. I couldn't get the weight all the way up on the last few reps. But previously, I couldn't even get the weight up, so that is progress.
Super Set: Single Arm Kickback (6.25/7.5/10/8.75kgs) This is the first time for me to do an actual progression in the weights. The previous 2 times, I had to do one weight twice because I couldn't move up. Baby step progress. The second move was the Tricep Push up. Still on my knees. My triceps burn out really fast with this routine. It will be a glorious day when I can do a triceps push up on my toes in this routine. But so far, no joy.
Super Set: Dips on Bench-In and Outs (50 reps each move in a minute). I was happy to still have the stamina to do these moves at the end with an increased rep count. Such a pump and burn today.
Really tried to hold the contraction as long as I could. The odd thing is, when I'm into the routine, my mind loses focus and I forget to contract the core. I have to consciously keep telling myself to contract or else I'll relax. But today, I got the hottest burn so far with level 2. But I feel the foundation is coming along well. One more day before I move on to level 3.
The Splits today were really good. I pushed extra hard, and I fell like I got to the lowest point so far in this journey. Felt really good and painful. Doing the Flow in my regular place was fine. I guess I'll have to find different venues to do the Flow in so I can test myself, truly test myself on the Flow. But today was clean and smooth as usual in this place.
In the end, I torched a round 790kcals. It was good to see my tris bulging through my shirt.
Happy Thanksgiving! This is my Thanksgiving Day workout. I guess it is not that fair because no celebration here. :-( Just a regular day with work, school and business. But I'm thankful for everything! I'm especially thankful for all of you in this group who have supported and encouraged me for these past months. It has been an honor.
Third time around for this routine. I upped the weight on most of the moves a bit, but there was one set of moves that I wasn't able to raise.
Single Set: Dumbbell Chest Press (12/14.5/19.5/17kgs). Being the first move, I was able to move the drop set with not much problem or strain, but I did feel some stress coming on in the final drop set.
Super Set: Incline Dumbbell Fly (12.5/14.5/17kgs) Incline Dumbbell Press (12.5/14.5/22/19.5kgs) I wasn't feeling it on the first move, but I was definitely feeling it on the first Super Set. Came close to failure on the drop set.
Giant Set: Close Grip Press-Partial Chest Fly-Decline Push Up (14.5/15.75/17kgs) This was a strain. I almost didn't go for the 17kgs on the final set, but I figured, I have to try. On the Flies, I had to cheat on the last set by flaring my elbows out to get the weights up on the last few reps.
Single Set: Triceps Extension (7.5/8.75/12/10kgs) First time in a while for me to use the 10kgs on this move. I couldn't get the weight all the way up on the last few reps. But previously, I couldn't even get the weight up, so that is progress.
Super Set: Single Arm Kickback (6.25/7.5/10/8.75kgs) This is the first time for me to do an actual progression in the weights. The previous 2 times, I had to do one weight twice because I couldn't move up. Baby step progress. The second move was the Tricep Push up. Still on my knees. My triceps burn out really fast with this routine. It will be a glorious day when I can do a triceps push up on my toes in this routine. But so far, no joy.
Super Set: Dips on Bench-In and Outs (50 reps each move in a minute). I was happy to still have the stamina to do these moves at the end with an increased rep count. Such a pump and burn today.
Really tried to hold the contraction as long as I could. The odd thing is, when I'm into the routine, my mind loses focus and I forget to contract the core. I have to consciously keep telling myself to contract or else I'll relax. But today, I got the hottest burn so far with level 2. But I feel the foundation is coming along well. One more day before I move on to level 3.
The Splits today were really good. I pushed extra hard, and I fell like I got to the lowest point so far in this journey. Felt really good and painful. Doing the Flow in my regular place was fine. I guess I'll have to find different venues to do the Flow in so I can test myself, truly test myself on the Flow. But today was clean and smooth as usual in this place.
In the end, I torched a round 790kcals. It was good to see my tris bulging through my shirt.
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