2-06-16 HY: Splits + TCF.

2-06-16 HY: Splits + TCF.
Just needed to keep up my stretch and splits. It was tough for me to stretch out. I felt it was a little tight in my legs so I just worked to get to my mark. Glad I did the stretch today because it would be that much tougher when my workout week begins tomorrow. The Flow was smooth and clean.

2-05-16 HY: T25- Alpha: Total Body Circuit + 0-6 Abs- P2: L9 + Splits + TCF.

2-05-16 HY: T25- Alpha: Total Body Circuit + 0-6 Abs- P2: L9 + Splits + TCF.

Finishing off the week with CARDIO! To me, this routine is probably one of the most difficult of the whole program, definitely of Alpha. I was feeling good so I was ready to go. Once the run progression started, within the first minute, I started to feel my hip flexors get pumped, then it felt like they got over pumped because I couldn't raise my legs to a 90 degree angle without it pinching the muscle. It was so weird. But once I started moving a little faster, it was okay. I was feeling good up until the pike up progression. Walking up was fine, but once the 3 hops up and down, then 2 hops, I was dying, and had to take a break just before the Single Pike Hops started. Then, I needed a lot of small breaks. A few of the breaks were because I didn't understand the move, but a lot of the breaks were because I was just dead. I even needed to take small breaks during the Burn Out. This just tells me that I'll need to stay in Alpha for a while, because I lost my foundation and need to build it up again.

I was again in a time crunch so I moved right into Abs. But today, my balance was WAY off. Especially on the first set. I just kept falling out of the center. I am assuming that happened because I was exhausted and wasn't able to focus until my heart rate calmed down. The following sets were better.

Splits and Flow were on par with everything else. But it was a hard ending to the week.

In the end, I torched 760+kcals. Satisfying way to end my week.

2-04-16 HY: BB- Build: Back/Bis + 0-6 Abs- P2: L9 + Splits + TCF.

2-04-16 HY: BB- Build: Back/Bis + 0-6 Abs- P2: L9 + Splits + TCF.

Legs on Tuesday + Tennis on Wednesday = MAJOR Soreness! So I was really glad that today's workout was upper body. I was planning to do the whole workout today before my night class and had prepared by getting home early. But that extra time was used up by participating in a cultural event called Setsubun where in which kids throw beans at adults. My daughter threw peanuts at me while I tried to deflect them with my light saber. Then she wanted to try. It was great fun, but I lost time so I had to split my workout again. Primary and abs before work and Splits and Flow after. That ends up being about a three hour split. Plus, no HRM for the later part. Plus PLUS, today's primary routine is the longest of the program so that pushed my time even more.

I basically kept the same weights for most of the moves, but I did raise the weight slightly on one of the early moves. So here are the weights:

Single Set: Dead Lift (12/14.5/19.5/17kgs). I was a little worried about this move, but my back held up rather well.

Super Set: Dumbbell Pull-Over (12.5/17/22/19.5kgs). Pull Ups (10x3reps). This was a good set. The weights weren't overly heavy, but the pull ups were a trial, especially the final set.

Giant Set: EZ Bar Row (10/12/14.5kgs). One-Arm Row (10/12/17kgs). Reverse Fly (4/5/6.25kgs). Move one was good until the third set on which I lost some range of motion. Move two was good as well, but I think I killed the heavy set. Probably should go heavier next time. But at this weight, I can still control the weight and activate the correct target muscles. On the last move, I could probably go a little heavier, but that third set always kills me.

Single Set: Close-Grip Chin-Ups (12/8/6reps). I was actually surprised that I got 12 on the first set. When I got to 10 reps, I was just going to stop, but when Segi called out, "Ten seconds!" I thought, "I can pump out at least one more." and ended up doing two more. On the second set, I was burned out by 5 and came off the bar, just barely getting the last 3 under the wire. I was totally burned out by the last set. I should probably say only 5 because that last one was "FUGLY" form, kipping, major kipping.

Single Set: Seated Bicep Curl (6.25/7.5/12/10kgs). The first set started off really easy, but by the tenth rep, I started to feel the burn in the center of my biceps. Got a huge pump from those light weights. The drop set was solid, but needed a little swing to get the final heavy reps up.

Single Set:1,1,2 Hammer Curl (4/5/6.25kgs). This combo move is a double threat because the pump are burn are SOOO there! And by this time in the routine, I can't lift a lot. I tried to keep form and not swing the dumbbells up. But the biggest difference is how my forearms were really feeling it today. Especially from the second set on.  The muscle running straight down from my index finger was really pumped, and I was feeling it really flex hard during this move.  It started to throb at the beginning of the third set.  And this was for both arms. I would have thought that my right arm would/should be able to handle it better because of tennis, but no, both were throbbing.  Either way, I'm glad it is a balanced pain.

Single Set: Neutral EZ Bar Curl (6.25/7.5/12/10kgs). By this point, I going on fumes. My biceps were so burned out, I needed a little swing up, just to get the weights moving. But I must have hit my second wind, because I was strong on the last set, but the burn was ON!

Single Set: Airplane Cobra (17/19reps). Back to the back. This killed any recovery I was experiencing. Killer move and my back got a huge pump.

The best thing about today's workout thus far was the fact that I was able to really work the target muscles. Especially that difficult to hit, Back area.

Went right into abs and tonight was really good, solid and calm through out. Maybe just a little yelp at the end of the 4th set, but no problem. Still a major burn in the core, but at least no arch.

Unfortunately I had to go, but came back a few hours later to finish up the Splits and Flow. I wish they were all together, but things happen. Great workout!

In the end, I torched a solid 750+kcals!

2-03-16 HY: Tennis + Splits + TCF.

2-03-16 HY: Tennis + Splits + TCF.

Tennis day today!

We were planning to play outside today, but it was FREEZING outside, so we changed the plan and played in the gym. It was really cold there too, but at least there was no wind chill. It was a great session. Again, we warmed up quick and started really banging the ball around. I took the first set 6-1, but he raised his level and I had a lapse in focus during the second set. In the end, I was able to close out the set, 6-4. It took a good hour and forty-five minutes. I was able to be a lot more quick on my feet and get to a lot of balls. Court coverage was better than before, as well as footwork. At the end of the tennis, I torched 1000+kcals. Oh, and since classes are finished for the year, we were able to play a lot longer this time.

I forgot to mention that my legs were very sore from Bulk: Legs yesterday. So that may have had something to do with my legs tightening up after tennis. The pain and soreness wasn't that bad during the match, but about an hour afterwards, I was feeling very VERY sore. When I got home, my butt was sore from the hour long drive. Climbing up and down the stairs was also a bit of a trial. I almost wimped out of the Splits training and Flow, but I didn't want to lose ground so I manned up and did it. I didn't hit the mark until the last rotation and that was fine with me. I just didn't want to pass out from the pain, the good kind. Flow was smooth and clean.

All in all, it was a good day. I love tennis day!

2-2-16 HY: BB- Bulk: Legs + 0-6 Abs- P2: L9 + Splits + TCF.

2-2-16 HY: BB- Bulk: Legs + 0-6 Abs- P2: L9 + Splits + TCF.

I've been looking forward to this workout all day. I've wanted to test my knee with weights, and I'm happy to report that after the first move that served as a warm up and did have it's share of pain, it held up for the entire routine. My glute burned more than the knee. I was intending to keep the weight level from the previous run through, but I ended up making a few adjustments, so here goes...

Single Set: Front to Back Lunge (6.25/7.5/8.75kgs). These weights were the same, but I upped the pace and range of motion. OUCH!!! Also, my right knee experienced a little more than a little pain. That is part of the reason why I am still keeping the weights as low as they are. Very cardio though.

Progressive Set: Squat (19.5/22/25/25/22/19.5kgs). If I could go higher, I would, but this is the limit of my weights. On this move also, I upped the pace and range of motion. No pain in my knee.

Force Set: Full to 1/2 Sumo Squat (25kgs). This one, I upped from 22kgs. Before starting the move, I keep thinking it's two dumbbells but I am always surprised when Segi holds only one dumbbell. It was tough, and it started to hit my lower back, especially on the last two sets, I just had to tighten my core and muscle through.

Progressive Set: Split Squat w/ EZ Bar (14.5/17/19.5/19.5/17/14.5kgs). This is where my glute of my back leg killed me on the third set up and down. But no breaks, just a little posture adjustment to get through.

Super Set: Stiff Leg Dead Lift (12/13.25/15.75/14.5kgs). Alt. Side Squat (10kgs X 3 sets). This is the move that changed the most. Went up about 2.5kgs on all the weights for the dead lifts and followed the direction of Segi and kept the same weight all the way through the three sets. I was afraid my back would not be able to take it, but it actually held up pretty well. The squats are tough no matter what weight I used. Excellent for inner thighs. Glute also started to feel a little cramping coming on, and a little pinch on the lower back. Knee still no pain.

Super Set: Calf Raise (12kgs X 2 sets). Beast Abs (2x Mirror Image). I went up by .75kgs. Only went to 30 reps before the break was needed, then did 10-10. That was for both legs. Then, instead of spelling backward, I spelled Beast forward, but drew the letters as a mirror image for balance. I know my legs are going to feel it tomorrow. I hope it doesn't effect my tennis game.

Went right into abs. I was a little more stable today than yesterday, but adjustments to my form made it even tougher and the groan and moan came earlier. Trying to raise my chest a little higher to keep the tension in my core longer. Also, not bringing my legs all the way up on the leg raises so I can test keeping my lower back on the ground. Killer, so still only Level 9.

Splits and Flow were as expected. I may need to take a little more time and add a rotation to up that flexibility quicker.

In the end, I was able to torch a big 940+kcals. Higher than expected for even Leg day! But I'll take it!

2-1-16 HY: T25- Speed 1.0 + 0-6 Abs- P2: L9 + Splits + TCF.

2-1-16 HY: T25- Speed 1.0 + 0-6 Abs- P2: L9 + Splits + TCF.

Cardio Day! Yes, I'm excited to get back to the Alternating Resistance-Cardio schedule.

I was a little hesitant to actually do Speed 1.0 because of the Stretching breaks. I was thinking I could handle something more rigorous, but eventually, I figured, "Why not, It'll be a nice easy routine." Big mistake. The good news, I was able to tough out a Straight 25. The bad news, I was dying and several times almost took a break, but the stretch moves mid-routine saved me. Again, the jumping really played havoc with my arches. My calves were not as bad as when I did Cardio, but still stressed. A big factor was also that my chest was rather sore so I had to keep my upper body flexed through all the jumping to prevent that bouncing pain. I ended up just barely getting through it. Looks like I'll need to stay in Alpha for a little bit to get more foot strength and endurance back. Also, my speed still wasn't up to par. I tried to stay with Shaun T's pace, but for some reason, I just kept falling behind. The cross jumps and jump turns were especially challenging. But as the pain in my arches started to set in, especially in the last 10 minutes, I just did my best to hang in there.

I moved right into Abs. Today was the best so far. I felt very stable through the first two sets, but that third set was still tough, but I was able to get all the way through without groaning in pain. That came at the end of the fourth set today. So I hope I'll be able to add level 8 next week, maybe this week if I have time. But double the amount of Swiss Ball Roll Outs is really daunting. Still getting the BURN!!!

Splits are getting better millimeter by millimeter. The extra pain in my hip flexors was just a bit less, but I don't want to jinx it so I'll not say any more on that. The Flow was also on Par.

In the end, I torched a solid 650+kcals.

January Workout Calendar

A bit more than usual this month. The orange days are Tennis days.  I think I rocked it this month!