5-30-16 HY: T25 - Alpha: Total Body Circuit + Splits + TCF.
Nice way to start of my day, ShakeO and a workout. I also had the opportunity to play some tennis in the late afternoon, but was suddenly tasked with a family matter so it didn't happen. Maybe next week. But the morning workout was more than enough to give me a good boost for the day.
Total Body Circuit is my nemisis routine from Alpha Round. This is the only routine that I have not been able to do as a Straight 25. Today was close, but again, I wasn't able to make it. I made it all the way to the Oblique Push Ups, that is to say, I made it about 17 minutes in, then needed a break. I started the Oblique Push Up set, but couldn't finish. I only got about a third of the way in then I hit failure. So I stopped, took a break, shook out my arms and shoulders, rewound the DVD to the beginning of the Oblique Push Ups and went through it again. But I had to take a break just as the Burnout started because it started with Tap Push Ups, and I was totally spent. So again, break. Through the 8 minute or so Burnout, I ended up taking about 3 breaks. I wonder if I could do this routine as a Straight 25 if I didn't have a tough resistance day the day before. I might try this one again after my mid-week recovery on Wednesdays. Maybe next week. But that was a good routine and I got a pump and burn in my muscles and lungs.
The heat in my muscles made for a good stretch. It felt good to go low. Just a little additional time today, but still good. The Flow was smooth and clean as well. Went at regular speed and was able to do it totally pain free. Zero pain in my right calf or right knee.
In the end, I torched a good 752kcals. Morning sweat is a fresh sweat!
Monday, May 30, 2016
LATE POST 5-28-16 Splits + TCF + Foam Rolling.
5-28-16 Splits + TCF + Foam Rolling.
My right calf is still hurting and I need make up for not stretching out yesterday, so it is due up for today. Since I have the time, I did a lot of extra holds and pushed lower. I ended up adding about 10 minutes to the regular stretch session. The calf didn't cause any extraneous trouble to the splits. The Flow was good, but I still kept it slow so as not to aggravate my knee or calf.
I foam rolled the calf for close to 45 minutes and I think I got a good release and the muscle should be okay tomorrow. I hope so because the routine tomorrow has some very direct calf moves.
My right calf is still hurting and I need make up for not stretching out yesterday, so it is due up for today. Since I have the time, I did a lot of extra holds and pushed lower. I ended up adding about 10 minutes to the regular stretch session. The calf didn't cause any extraneous trouble to the splits. The Flow was good, but I still kept it slow so as not to aggravate my knee or calf.
I foam rolled the calf for close to 45 minutes and I think I got a good release and the muscle should be okay tomorrow. I hope so because the routine tomorrow has some very direct calf moves.
Sunday, May 29, 2016
5-29-16 HY: ChaLEAN Extreme - Burn Circuit 3 + Extreme Abs + Splits + TCF.
5-29-16 HY: ChaLEAN Extreme - Burn Circuit 3 + Extreme Abs + Splits + TCF.
Calm and lazy morning turned into an active afternoon. My girls and I went out to eat at a local restaurant for lunch, and we had a good time. After that, I was their chauffeur to their shopping destinations. But when I got home, I was still a bit full from lunch so I waited until I felt able to workout without throwing up.
I was testing my calf all day and there doesn't seem to be anything wrong with it now. I stretched it out and rolled it out a lot since I hurt it and it seemed good to go. BC3 has some Calf targeting moves with heavy weights so I wanted to be sure, and I'm sure. It would be fine, and it was. All the moves didn't tweak my calf in anyway. Zero residual pain or discomfort. So I was able to use max weights. Today was shoulders and lower body so I wanted to really push it. I started off with only 12 Wide Front pull ups. That variation really hits my anterior delts in a big way, even more than my back. So when that variation get better, my shoulders should be really popping. The first move on the worksheet, I barely made the 12th rep. There is no way I could have done one more. BURN BURN BURN!!! The lower body moves were all pretty good. My legs are strong, and I don't have enough weights on my dumbbells to push it that much, so the slow reps are good to compensate. The problem today with the lower body moves wasn't my lower body, but rather, again, my forearms and grip strength. Just holding the dumbbells for that long, even in just a hanging position, I can't release the weights quickly after the move is complete. But the lunges and squats are good and have a good range of motion. The three lateral raise moves are tough, but I am able to get to the 12th rep on the verge of failure. So, the next time, I need to go up maybe .5 to 1.0kgs to push it. There was a little tweak in my right shoulder from the Thursday night tennis though that I was feeling so that may have had some influence. The last time, I went down 2.5kgs on the second shoulder move, but today, I went down only 1.25kgs. It was a good weight to get me to failure on the last rep, and the last move. But on the Double Overhead Press with Squat, I was spent. I could only get to 8 reps then had to take a break. I pumped out 4 more reps after a few breaths and shakes, then did the Breakdown. Major shoulder burn again. Last time, I felt really good and was able to pump out 20 chin ups straight. Today, only 15. I just wasn't feeling it today. Maybe it was the heavy lunch, but I will watch out the next time. For the 1-Arm Pull Ups, I tried something a little different. I'm using a step ladder as an assist with both feet on it. But today, for the last few reps on both sides, I tried to raise one leg. I could immediately feel the difference. But I pumped out 10reps per side. I got a good pump and a lot of BURN today.
I stuck with Chalene and did Extreme Abs. It was a tough routine. Because of last weeks schedule, I wasn't able to do a lot of ab work, and I was feeling it today. But I pushed through and breathed through the pain and the burn.
I'm feeling about ready to make another push lower on my splits. I was able to hold the straddle splits a lot lower today and I think I hit a new low, if even by a millimeter. But it felt like a good stretch. I also added some time for the stretch. The Flow was good. I think this is the first time in a while that I didn't feel any pain through all the Flows that I didn't have any pain at all in my right knee. I was still going a little slower, but I think I'm ready to push a bit and get back to speed.
In the end, I torched a good 1087kcals. Nice jump start to the week.
Calm and lazy morning turned into an active afternoon. My girls and I went out to eat at a local restaurant for lunch, and we had a good time. After that, I was their chauffeur to their shopping destinations. But when I got home, I was still a bit full from lunch so I waited until I felt able to workout without throwing up.
I was testing my calf all day and there doesn't seem to be anything wrong with it now. I stretched it out and rolled it out a lot since I hurt it and it seemed good to go. BC3 has some Calf targeting moves with heavy weights so I wanted to be sure, and I'm sure. It would be fine, and it was. All the moves didn't tweak my calf in anyway. Zero residual pain or discomfort. So I was able to use max weights. Today was shoulders and lower body so I wanted to really push it. I started off with only 12 Wide Front pull ups. That variation really hits my anterior delts in a big way, even more than my back. So when that variation get better, my shoulders should be really popping. The first move on the worksheet, I barely made the 12th rep. There is no way I could have done one more. BURN BURN BURN!!! The lower body moves were all pretty good. My legs are strong, and I don't have enough weights on my dumbbells to push it that much, so the slow reps are good to compensate. The problem today with the lower body moves wasn't my lower body, but rather, again, my forearms and grip strength. Just holding the dumbbells for that long, even in just a hanging position, I can't release the weights quickly after the move is complete. But the lunges and squats are good and have a good range of motion. The three lateral raise moves are tough, but I am able to get to the 12th rep on the verge of failure. So, the next time, I need to go up maybe .5 to 1.0kgs to push it. There was a little tweak in my right shoulder from the Thursday night tennis though that I was feeling so that may have had some influence. The last time, I went down 2.5kgs on the second shoulder move, but today, I went down only 1.25kgs. It was a good weight to get me to failure on the last rep, and the last move. But on the Double Overhead Press with Squat, I was spent. I could only get to 8 reps then had to take a break. I pumped out 4 more reps after a few breaths and shakes, then did the Breakdown. Major shoulder burn again. Last time, I felt really good and was able to pump out 20 chin ups straight. Today, only 15. I just wasn't feeling it today. Maybe it was the heavy lunch, but I will watch out the next time. For the 1-Arm Pull Ups, I tried something a little different. I'm using a step ladder as an assist with both feet on it. But today, for the last few reps on both sides, I tried to raise one leg. I could immediately feel the difference. But I pumped out 10reps per side. I got a good pump and a lot of BURN today.
I stuck with Chalene and did Extreme Abs. It was a tough routine. Because of last weeks schedule, I wasn't able to do a lot of ab work, and I was feeling it today. But I pushed through and breathed through the pain and the burn.
I'm feeling about ready to make another push lower on my splits. I was able to hold the straddle splits a lot lower today and I think I hit a new low, if even by a millimeter. But it felt like a good stretch. I also added some time for the stretch. The Flow was good. I think this is the first time in a while that I didn't feel any pain through all the Flows that I didn't have any pain at all in my right knee. I was still going a little slower, but I think I'm ready to push a bit and get back to speed.
In the end, I torched a good 1087kcals. Nice jump start to the week.
Friday, May 27, 2016
5-27-16 HY: ChaLEAN Extreme - Burn Circuit 2 + TCF.
5-27-16 HY: ChaLEAN Extreme - Burn Circuit 2 + TCF.
Yes, that's it, just two routines today. Had a huge time crunch because an appointment went way overtime. So I'll have to do my Splits and maybe even some abs tomorrow night. But the good thing is that I can give my right calf an extra day of rest. It is a lot better than yesterday evening, but it is still very tender, and I can still feel the muscle fibers all bunched up. So still stretching is tough. But I'll try to roll it out some more.
I was thinking about doing a Body Beast routine to give my calf a full rest because Chalene does a lot of lower body work in all the routines, but after looking at the moves, I figured it would be okay with BC2 because the calf isn't directly targeted like in BC3 with those calf raises. So I stayed on schedule. I had a really tough time last round, so I decided to lower my weights a bit on certain moves. I had a huge problem today, and it wasn't the time. After such a long tennis session yesterday, my right forearm was just blown. So holding the heavy weights was extremely tough. I wasn't able to make it all the way through the 12 reps on a few of the moves. The first three moves were fine, but the second and third set of three moves was very tough. So tough that I had to break up the 12 reps and set the weights down for a bit and shake out my forearms. They got a huge pump and burn on the last six moves. As far as going down in weights, I went down on the last four weighted moves. But one good thing is that I was able to maintain the rep count for the pull ups and even raise the last two sets a bit. But my grip did me in. I could have gotten more in, but my grip failed me. Hopefully this will be a turning point for my forearms so I hope they get and stay stronger.
The Flow was fine. I was careful not to stress my knee or calf. It felt really stable so I was happy.
In the end, I torched 650+Kcals. I'm glad to be done with this week.
Yes, that's it, just two routines today. Had a huge time crunch because an appointment went way overtime. So I'll have to do my Splits and maybe even some abs tomorrow night. But the good thing is that I can give my right calf an extra day of rest. It is a lot better than yesterday evening, but it is still very tender, and I can still feel the muscle fibers all bunched up. So still stretching is tough. But I'll try to roll it out some more.
I was thinking about doing a Body Beast routine to give my calf a full rest because Chalene does a lot of lower body work in all the routines, but after looking at the moves, I figured it would be okay with BC2 because the calf isn't directly targeted like in BC3 with those calf raises. So I stayed on schedule. I had a really tough time last round, so I decided to lower my weights a bit on certain moves. I had a huge problem today, and it wasn't the time. After such a long tennis session yesterday, my right forearm was just blown. So holding the heavy weights was extremely tough. I wasn't able to make it all the way through the 12 reps on a few of the moves. The first three moves were fine, but the second and third set of three moves was very tough. So tough that I had to break up the 12 reps and set the weights down for a bit and shake out my forearms. They got a huge pump and burn on the last six moves. As far as going down in weights, I went down on the last four weighted moves. But one good thing is that I was able to maintain the rep count for the pull ups and even raise the last two sets a bit. But my grip did me in. I could have gotten more in, but my grip failed me. Hopefully this will be a turning point for my forearms so I hope they get and stay stronger.
The Flow was fine. I was careful not to stress my knee or calf. It felt really stable so I was happy.
In the end, I torched 650+Kcals. I'm glad to be done with this week.
5-26-16 HY: Tennis + Tennis + Splits + Foam Rolling + TCF.
5-26-16 HY: Tennis + Tennis + Splits + Foam Rolling + TCF.
Today was a big tennis day. I had my regular session in the morning, then, I went to a tennis club for people in the Prefectural Educational Union that I found out about while playing my last tournament with my son a couple months ago. They play on Thursday nights, but since I have a class then, I usually can't go, but tonight, no class, so I wanted to see what it was like. I was wondering if I could do a double tennis session, so in preparation, I have been going to bed a lot earlier than usual to build up my energy. Seemed to work really well, because I had a high level of energy and I wasn't tired during the day. I should keep that up from now on. Another plus is that no more dark circles under my eyes!
The morning session was a high octane session. We usually play for about 2 hours, but we had to cut it a little short today because of some appointments right afterwards. So, with that knowledge, we started in high gear and went as hard as we could till the end. Another slug-fest. My gear was so revved up, I took the first set 6-0. But I couldn't maintain that level and slowed down in the second set, but I took it 6-3. I was on my way to another clean set, but time ran out so it was 3-0. Felt really good and I felt like that session got me ready for the evening session.
I was excited about the evening session because they play doubles, and that is the training I need. I haven't played competitive doubles in almost THREE DECADES!!! I played doubles in two tournaments in the past two years with my son, but we did not do well. Singles and Doubles are two totally different animals. Strategy is different, style is different, targets are different. Plus, the need for communication is very present. I played three and a half sets and lost them all. The first was 6-2, then 6-4, then 6-0, then 3-1. I was able to hold my serve in the first two sets. We got two breaks plus my serve in the second set. Then everything fell apart in the third set. I held my serve in the last set. Had a chance to even it to 2-2, with no-ad scoring, I was trying to save the final point when my right calf cramped on me as I was pushing off of it to chase a ball. I fell to the ground in pain and pulled back on my toe and massaged my calf. What a way to end the session. We played for three hours. Looks like I need some more conditioning so I'll be able to do double session once in a while. I was expecting a little more communication, but I didn't get much, so I guess I'll have to glean what I can on my own. Despite that, I had a good time and I burned a ton of calories.
When I got home, I wasn't able to do my regular splits training, so I modified it to stretch out my hamstrings, inner thighs, and hip flexers. I also foam rolled my injured calf. Felt a lot better afterwards, but a bit later, it tightened up again. I guess I'll just do what I can. I don't think I'll be able to do a ChaLEAN Extreme routine tomorrow because she does a lot of leg work too, but I'll see, and if I have to, I'll modify to give my calf the rest.
In the end, for the two tennis sessions, I TORCHED 2800+kcals. HUGE!!! But I paid the price... Totally worth it for the tennis!
Today was a big tennis day. I had my regular session in the morning, then, I went to a tennis club for people in the Prefectural Educational Union that I found out about while playing my last tournament with my son a couple months ago. They play on Thursday nights, but since I have a class then, I usually can't go, but tonight, no class, so I wanted to see what it was like. I was wondering if I could do a double tennis session, so in preparation, I have been going to bed a lot earlier than usual to build up my energy. Seemed to work really well, because I had a high level of energy and I wasn't tired during the day. I should keep that up from now on. Another plus is that no more dark circles under my eyes!
The morning session was a high octane session. We usually play for about 2 hours, but we had to cut it a little short today because of some appointments right afterwards. So, with that knowledge, we started in high gear and went as hard as we could till the end. Another slug-fest. My gear was so revved up, I took the first set 6-0. But I couldn't maintain that level and slowed down in the second set, but I took it 6-3. I was on my way to another clean set, but time ran out so it was 3-0. Felt really good and I felt like that session got me ready for the evening session.
I was excited about the evening session because they play doubles, and that is the training I need. I haven't played competitive doubles in almost THREE DECADES!!! I played doubles in two tournaments in the past two years with my son, but we did not do well. Singles and Doubles are two totally different animals. Strategy is different, style is different, targets are different. Plus, the need for communication is very present. I played three and a half sets and lost them all. The first was 6-2, then 6-4, then 6-0, then 3-1. I was able to hold my serve in the first two sets. We got two breaks plus my serve in the second set. Then everything fell apart in the third set. I held my serve in the last set. Had a chance to even it to 2-2, with no-ad scoring, I was trying to save the final point when my right calf cramped on me as I was pushing off of it to chase a ball. I fell to the ground in pain and pulled back on my toe and massaged my calf. What a way to end the session. We played for three hours. Looks like I need some more conditioning so I'll be able to do double session once in a while. I was expecting a little more communication, but I didn't get much, so I guess I'll have to glean what I can on my own. Despite that, I had a good time and I burned a ton of calories.
When I got home, I wasn't able to do my regular splits training, so I modified it to stretch out my hamstrings, inner thighs, and hip flexers. I also foam rolled my injured calf. Felt a lot better afterwards, but a bit later, it tightened up again. I guess I'll just do what I can. I don't think I'll be able to do a ChaLEAN Extreme routine tomorrow because she does a lot of leg work too, but I'll see, and if I have to, I'll modify to give my calf the rest.
In the end, for the two tennis sessions, I TORCHED 2800+kcals. HUGE!!! But I paid the price... Totally worth it for the tennis!
Wednesday, May 25, 2016
5-25-16 HY: P90X2 - X2 Recovery and Mobility + Splits + TCF.
5-25-16 HY: P90X2 - X2 Recovery and Mobility + TCF + Splits + TCF.
Today was a really nice mid-week recovery day. Got up early and had a ShakeO for breakfast, then got to the routine. It was so nice to just stretch and roll this morning. and I also took the time to Flow. I had time, but I stopped after that. I felt like I got a really good general stretch so I figured I would hold off on doing the splits for the evening so I would be like a double stretch. So I did the splits training in the evening. It was tough getting loose, but I ended up being okay. No HRM for the evening stretch. But I burned a modest 200+kcals in the morning.
I'm heading off to bed a lot earlier than usual because I want to really rest up for tomorrow. It's going to be a big day!
Today was a really nice mid-week recovery day. Got up early and had a ShakeO for breakfast, then got to the routine. It was so nice to just stretch and roll this morning. and I also took the time to Flow. I had time, but I stopped after that. I felt like I got a really good general stretch so I figured I would hold off on doing the splits for the evening so I would be like a double stretch. So I did the splits training in the evening. It was tough getting loose, but I ended up being okay. No HRM for the evening stretch. But I burned a modest 200+kcals in the morning.
I'm heading off to bed a lot earlier than usual because I want to really rest up for tomorrow. It's going to be a big day!
Tuesday, May 24, 2016
5-24-16 HY: ChaLEAN Extreme - Burn Circuit 1 + Extreme Core Circuit + Splits + TCF.
5-24-16 HY: ChaLEAN Extreme - Burn Circuit 1 + Extreme Core Circuit + Splits + TCF.
Today, I started a new worksheet for the Burn Circuit. This is my second round for the Burn Circuit so I wanted to get one more round in to get my weights and reps on paper so the next time I go through ChaLEAN Extreme, I'll have a reference point to start from.
I had a rough go of it the first time around, so I stuck with the same weights and the same reps. There was one thing that increased though, that was the rep count on 3 out of 4 pull up sets. Wide Front is still the toughest grip for me so I went up only one rep to 13. I held at 15 on the Chin ups. On Monday, I was able to pump out 20, but the Posterior Fly work really tired my upper back and shoulders out so I didn't feel the freshness I did before. Went up 3 reps to 15 on the Close Front Pull Ups, and up one to 16 reps on the Horn Pull Ups. Also, on that extra ending Push Up set, I managed to pump out 30 reps, up 10 from last time with in the time of the three slow Push Ups for the final move's Breakdown Extreme set. I even had about 3-4 extra seconds. I wanted to pump out more, but my was burned out. The biggest problem I had today was with my hands and the grip. On the heavy weights, I had a really tough time holding the weights because my forearms burned out really quickly. That fact became painfully clear on move 5, Lunge with Core Rotation. I don't hold just one weight as Chalene does, I hold two dumbbells and Hammer Curl them up when going into the lunge. Do a static hold on the double rotation, then release the Hammer Curl when I stand back up. My grip failed at 10reps, but I did the final 2 to keep the 12 rep ceiling. But I was so burned out, the other side required a bunch of shake out breaks. Forearms got a huge pump. The next move, Bench Press and Leg Lower, brought a new problem. The heavy weights pressed very hard into my palms, and my palms were dying by the 10th rep, but I gutted it out to 12. Plus, with those slow reps, my arms were shaking like crazy. With faster reps, I could probably pump out 20 reps, but no way with the slow reps. It felt like my hands were cramping. A very weird and new type of pain. Then, after a set of Close Front Pull Ups, move seven required more grip strength because I would holding 22kgs in each hand. That made my palms cry out again. I am so thankful that move 8 was only 6 reps on each leg for a total of 12 reps on the shoulders. There is no way I could have done 24 posterior shoulder raises. On the final move, I was tempted to go faster, but I stuck with Chalene's pace and again, my arms were shaking like crazy. The weights I used this time around, may be a bit to heavy at such a slow pace. So, I am considering lowering the weights a bit when I do this program again. But again, awesome pump and burn on every move.
I was feeling a bit exhausted, but I still wanted to go extreme on the abs, so I went with another great ChaLEAN ab/core routine. I used 2kgs dumbbells in each hand and that was tough. But the burn came quickly. Thank goodness for the small breaks Chalene gives us at two different points in the routine. Major groaning and moaning on the fast Boat Rowing that closes out the routine.
It was nice to end with a really good stretch. I may have broken into a record low for me today. With a little adjustment of the hips, I was able to push lower. And the knee pain was slight, even slighter still on the Flow, which was clean and smooth.
In the end, I torched 1090+kcals. Here is the odd part, I was feeling very worn at the end of the workout, but at the same time, I felt good. Go figure.
Today, I started a new worksheet for the Burn Circuit. This is my second round for the Burn Circuit so I wanted to get one more round in to get my weights and reps on paper so the next time I go through ChaLEAN Extreme, I'll have a reference point to start from.
I had a rough go of it the first time around, so I stuck with the same weights and the same reps. There was one thing that increased though, that was the rep count on 3 out of 4 pull up sets. Wide Front is still the toughest grip for me so I went up only one rep to 13. I held at 15 on the Chin ups. On Monday, I was able to pump out 20, but the Posterior Fly work really tired my upper back and shoulders out so I didn't feel the freshness I did before. Went up 3 reps to 15 on the Close Front Pull Ups, and up one to 16 reps on the Horn Pull Ups. Also, on that extra ending Push Up set, I managed to pump out 30 reps, up 10 from last time with in the time of the three slow Push Ups for the final move's Breakdown Extreme set. I even had about 3-4 extra seconds. I wanted to pump out more, but my was burned out. The biggest problem I had today was with my hands and the grip. On the heavy weights, I had a really tough time holding the weights because my forearms burned out really quickly. That fact became painfully clear on move 5, Lunge with Core Rotation. I don't hold just one weight as Chalene does, I hold two dumbbells and Hammer Curl them up when going into the lunge. Do a static hold on the double rotation, then release the Hammer Curl when I stand back up. My grip failed at 10reps, but I did the final 2 to keep the 12 rep ceiling. But I was so burned out, the other side required a bunch of shake out breaks. Forearms got a huge pump. The next move, Bench Press and Leg Lower, brought a new problem. The heavy weights pressed very hard into my palms, and my palms were dying by the 10th rep, but I gutted it out to 12. Plus, with those slow reps, my arms were shaking like crazy. With faster reps, I could probably pump out 20 reps, but no way with the slow reps. It felt like my hands were cramping. A very weird and new type of pain. Then, after a set of Close Front Pull Ups, move seven required more grip strength because I would holding 22kgs in each hand. That made my palms cry out again. I am so thankful that move 8 was only 6 reps on each leg for a total of 12 reps on the shoulders. There is no way I could have done 24 posterior shoulder raises. On the final move, I was tempted to go faster, but I stuck with Chalene's pace and again, my arms were shaking like crazy. The weights I used this time around, may be a bit to heavy at such a slow pace. So, I am considering lowering the weights a bit when I do this program again. But again, awesome pump and burn on every move.
I was feeling a bit exhausted, but I still wanted to go extreme on the abs, so I went with another great ChaLEAN ab/core routine. I used 2kgs dumbbells in each hand and that was tough. But the burn came quickly. Thank goodness for the small breaks Chalene gives us at two different points in the routine. Major groaning and moaning on the fast Boat Rowing that closes out the routine.
It was nice to end with a really good stretch. I may have broken into a record low for me today. With a little adjustment of the hips, I was able to push lower. And the knee pain was slight, even slighter still on the Flow, which was clean and smooth.
In the end, I torched 1090+kcals. Here is the odd part, I was feeling very worn at the end of the workout, but at the same time, I felt good. Go figure.
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