3-1-17 HY: Insanity MAX 30 - Cardio Challenge + Ab Attack: 10 + Splits + TCF.
I was scheduled to play Pickle-Ball today, but I ended up postponing the game until next week. I'm still feeling rather weak and I was debating with myself the whole day as to whether or not I'd actually do any type of workout today. The thing that sealed it was a post on FaceBook made by my coach about starting a month-long challenge group. My record thus far this year in her challenge groups has been absolutely abysmal. So this is where I turn it around. However, the fact still remains that I am definitely not at 100% yet. I'd say I'm around 65-70%. I still feel light headed if I move too quickly and my strength is at the lowest point it's been at in probably years. So, I'm embarking on a program of modified routines to get back into things and regain my strength and stamina. Today is just the beginning initial step in my "rehab".
When I started MAX 30, I went full tilt and got my first full routine completed in the second week. I believe it was the first Tabata routine. So today, I went back to the starting point again, but this time, because of my condition, I will be doing full modifications. No jumping, spinning, turning, or anything too intense yet. I didn't start really sweating until the third circuit, around 13 minutes. But at about the same time, I started to feel a little light headed, so I took my pace down about. When I felt a little better, I would raise my pace, but then I'd have to lower it because of light-headedness or that dizzy feeling. I wouldn't have been able to continue if I tried going all out. Today was just about getting a feel back. Getting my body used to moving again. Following the modifier, I was able to go all the way, but again, that wasn't the main goal. I wanted to test myself to see how much I could do, and I discovered that I still can't do much. But I'll get there. All too many times today, my legs felt as if they were on the verge of cramping. Each move I had to be careful to move with purpose, not working against my muscle but with it. One wrong flex and I'd have to call it a day. Today was a good start.
I moved right into abs. I also modified this routine. There were a few times that I had to stop to see how the modifier was moving, but then I just decided to modify only the really tough sitting moves. But the plank moves, I didn't modify as far as form is concerned. But I did slow the pace down a bit, coming up about 4 reps short of the normal rep count. This routine also, I was able to complete it modified.
I also modified the stretch. I didn't want to push too hard today, so instead of doing the regular routine, I just stretched out my hamstrings and did the butterfly sit to open up my hip flexors. And the Flow was a moderate pace. But everything went as well as could be expected. All the goals I set for today were reached and now, rest.
In the end, over a period of 100 minutes, I torched a moderate 614kcals. I just need to keep calm and keep climbing back up.
Thursday, March 2, 2017
Tuesday, February 28, 2017
2-21-17 Pickle-Ball.
2-21-17 Pickle-Ball.
I'm writing this entry into my fitness record a week late because that afternoon when I got home, I wasn't feeling very well. I went to bed early and when I went to the hospital the next day, I was diagnosed with influenza. It totally zapped my strength and I was pretty much quarantined to my room for the entire week. Pretty much just walking a few meters to relieve internal pressure. But it was a tough week in many ways, but also, it was a good week. It sort of served as somewhat of a detox week for me because I didn't eat a bit of sugar or carbs or fat for the whole week. I'm ready to get back into my workout schedule and continue with my good eating.
Anyway, back to last weeks Pickle-Ball game.
It wasn't my best to be sure. I had woken up feeling sore and achy all over. I really didn't feel the best, but I figured that once I got the adrenaline going, I'd feel a lot better. So I started playing and I just couldn't get anything going. I went down quick to a 7-8 point deficit and I just couldn't make it up. I lost 7-15. Then in the second game, I seriously turned it on and charged out to a 13-1 lead. That is when the wheels all fell off, I ended up losing the game 13-15. SheeSHHH!!! Talk about demoralizing. But I didn't want to get bageled so in the third game, I pushed it, but went down early again like in the first game, but I was able to not let it get out of hand and I ground out a win, coming from behind. 15-11. The final game was much more competitive in that the score stayed within two to three points of the lead and there were multiple lead changes. But I was able to take the last game. I don't remember the actual score, but I think it was like 15-12 (or 13). So I was able to salvage a tie for the day.
In the end, I torched 1000kcals+. That is a lot more than the last week.
That was the last day of exercise for the next week.
I'm writing this entry into my fitness record a week late because that afternoon when I got home, I wasn't feeling very well. I went to bed early and when I went to the hospital the next day, I was diagnosed with influenza. It totally zapped my strength and I was pretty much quarantined to my room for the entire week. Pretty much just walking a few meters to relieve internal pressure. But it was a tough week in many ways, but also, it was a good week. It sort of served as somewhat of a detox week for me because I didn't eat a bit of sugar or carbs or fat for the whole week. I'm ready to get back into my workout schedule and continue with my good eating.
Anyway, back to last weeks Pickle-Ball game.
It wasn't my best to be sure. I had woken up feeling sore and achy all over. I really didn't feel the best, but I figured that once I got the adrenaline going, I'd feel a lot better. So I started playing and I just couldn't get anything going. I went down quick to a 7-8 point deficit and I just couldn't make it up. I lost 7-15. Then in the second game, I seriously turned it on and charged out to a 13-1 lead. That is when the wheels all fell off, I ended up losing the game 13-15. SheeSHHH!!! Talk about demoralizing. But I didn't want to get bageled so in the third game, I pushed it, but went down early again like in the first game, but I was able to not let it get out of hand and I ground out a win, coming from behind. 15-11. The final game was much more competitive in that the score stayed within two to three points of the lead and there were multiple lead changes. But I was able to take the last game. I don't remember the actual score, but I think it was like 15-12 (or 13). So I was able to salvage a tie for the day.
In the end, I torched 1000kcals+. That is a lot more than the last week.
That was the last day of exercise for the next week.
Monday, February 20, 2017
2-20-17 HY: Insanity MAX 30: Sweat Intervals + Ab Attack: 10 + Weights - Chest + Splits + TCF.
2-20-17 HY: Insanity MAX 30: Sweat Intervals + Ab Attack: 10 + Weights - Chest + Splits + TCF.
Today was a pretty regular day except for the fact that I got home a little earlier than usual. So I spent that extra time with my wife watching our favorite TV show. When we finished, I started getting ready for my workout.
This will be the final go through for this routine. My three previous max out times were 11:16, 17:34, and 25:56. Today, I was planning to go all the way. I wanted to go three in a row for full max outs. Again, getting through the first two rounds was the most difficult, but once my calves warmed up, things got a lot easier. I was cruising through the next two rounds and when I got to that fifth round, I started to see the finish line and another full max out. But there was something odd about today's routine thus far, I always feel like a burst of energy around the 15-18 minute mark, but today, minus the calves warming up, I didn't get that surge of energy, and I didn't feel like I caught my second wind. I passed the last max out time simply by finished the first move of the last circuit. I was really struggling during the second move, and when the third move started, Cross Jack Jab, I could barely even get my legs to move together after going out. That was it, I was spent and I had to tap out. My MAX OUT time was 26:38. Only 42 seconds past last week. It was a small victory getting passed my previous max out time, but I let myself down in that I was able to do a full max out on the two previous days. I needed two more breaks to finish, both just before starting the final move of each round. I wanted to crush the last round, but I just couldn't get it and had to take a break just before the final move. There might be one contributing factor to my failure as well. I felt a little under the weather all day. I've been coughing again, and my whole body feels on the achy side. I decided to go ahead and workout because I still felt that I could do it, and in the past, when I felt this way, I would feel better after working out. Yeah, I just full of excuses today. But I will come back to this routine and crush it when MAX 30 becomes part of my hybrid, which it definitely will.
I was exhausted after Sweat Intervals. I usually go right into Abs without much break, but today, I didn't feel so good, so I took a much longer break to recover. Once I got started, everything seemed to be going well. I came dangerously close to maxing out on the first move (Sitting Tucks) and the fifth move (Scissor Kick Punch). My form on the Scissor Kick Punch was a lot better than the last time. I was able to get my low leg closer to the ground and keep my legs straighter. Once I got passed that point I was able to all the way to the 8 minute mark which is my usual max out area. But today, I got a lot further than previous times. I still went out on the Sitting Ab Attack, but My MAX OUT time was 8:45. That is 15 seconds better than the last time. That is a big win for me, especially with abs, so I'm satisfied.
Today, I did weights and focused on Chest. I added a few more moves: Chest Press - 17kgs, Chest Fly - 12.5kgs, Low Chest Presses - 12.5kgs, Band Cross Upper Cuts (Blue + Blue/Black x2), Shoulder Shrugs - 12.5kgs. All of these moves were done in 3 sets of 12 reps with only 15-20 seconds rest between sets. I also slowed down the reps so I could focus on activating my chest. I wanted to work out upper, mid, and lower pecs. Felt good to activate those chest muscles. My left shoulder is still feeling really sore, so the Flies and the shrugs were a little uncomfortable because of the pain. But I'm glad I could get it done.
My legs were feeling like rubber after the first part of today, so the stretch just magnified that pain, but stretching it out loosened me up a lot and I got back to my low. I wanted to watch that pain in my knees so I was careful not to push too hard on my Straddle Splits, but I went for it on my Side Splits. I slowed down my Flow to focus on form. It has been a while since I did that so I also, by default, took care of my balance and posture as well. Still spot on.
Today, I took a lot of time to really do a lot of things for different areas of my fitness. Everything took just over 3 hours. I'm feeling spent and tired, but in a good way.
In the end, I torched a satisfying 1415kcals. I'm finishing this early so I can hit the hay early. Tomorrow is Pickle-Ball day, so I want to get a lot of rest.
Today was a pretty regular day except for the fact that I got home a little earlier than usual. So I spent that extra time with my wife watching our favorite TV show. When we finished, I started getting ready for my workout.
This will be the final go through for this routine. My three previous max out times were 11:16, 17:34, and 25:56. Today, I was planning to go all the way. I wanted to go three in a row for full max outs. Again, getting through the first two rounds was the most difficult, but once my calves warmed up, things got a lot easier. I was cruising through the next two rounds and when I got to that fifth round, I started to see the finish line and another full max out. But there was something odd about today's routine thus far, I always feel like a burst of energy around the 15-18 minute mark, but today, minus the calves warming up, I didn't get that surge of energy, and I didn't feel like I caught my second wind. I passed the last max out time simply by finished the first move of the last circuit. I was really struggling during the second move, and when the third move started, Cross Jack Jab, I could barely even get my legs to move together after going out. That was it, I was spent and I had to tap out. My MAX OUT time was 26:38. Only 42 seconds past last week. It was a small victory getting passed my previous max out time, but I let myself down in that I was able to do a full max out on the two previous days. I needed two more breaks to finish, both just before starting the final move of each round. I wanted to crush the last round, but I just couldn't get it and had to take a break just before the final move. There might be one contributing factor to my failure as well. I felt a little under the weather all day. I've been coughing again, and my whole body feels on the achy side. I decided to go ahead and workout because I still felt that I could do it, and in the past, when I felt this way, I would feel better after working out. Yeah, I just full of excuses today. But I will come back to this routine and crush it when MAX 30 becomes part of my hybrid, which it definitely will.
I was exhausted after Sweat Intervals. I usually go right into Abs without much break, but today, I didn't feel so good, so I took a much longer break to recover. Once I got started, everything seemed to be going well. I came dangerously close to maxing out on the first move (Sitting Tucks) and the fifth move (Scissor Kick Punch). My form on the Scissor Kick Punch was a lot better than the last time. I was able to get my low leg closer to the ground and keep my legs straighter. Once I got passed that point I was able to all the way to the 8 minute mark which is my usual max out area. But today, I got a lot further than previous times. I still went out on the Sitting Ab Attack, but My MAX OUT time was 8:45. That is 15 seconds better than the last time. That is a big win for me, especially with abs, so I'm satisfied.
Today, I did weights and focused on Chest. I added a few more moves: Chest Press - 17kgs, Chest Fly - 12.5kgs, Low Chest Presses - 12.5kgs, Band Cross Upper Cuts (Blue + Blue/Black x2), Shoulder Shrugs - 12.5kgs. All of these moves were done in 3 sets of 12 reps with only 15-20 seconds rest between sets. I also slowed down the reps so I could focus on activating my chest. I wanted to work out upper, mid, and lower pecs. Felt good to activate those chest muscles. My left shoulder is still feeling really sore, so the Flies and the shrugs were a little uncomfortable because of the pain. But I'm glad I could get it done.
My legs were feeling like rubber after the first part of today, so the stretch just magnified that pain, but stretching it out loosened me up a lot and I got back to my low. I wanted to watch that pain in my knees so I was careful not to push too hard on my Straddle Splits, but I went for it on my Side Splits. I slowed down my Flow to focus on form. It has been a while since I did that so I also, by default, took care of my balance and posture as well. Still spot on.
Today, I took a lot of time to really do a lot of things for different areas of my fitness. Everything took just over 3 hours. I'm feeling spent and tired, but in a good way.
In the end, I torched a satisfying 1415kcals. I'm finishing this early so I can hit the hay early. Tomorrow is Pickle-Ball day, so I want to get a lot of rest.
Sunday, February 19, 2017
2-19-17 HY: Insanity MAX 30: Tabata Strength + Splits + TCF.
2-19-17 HY: Insanity MAX 30: Tabata Strength + Splits + TCF.
Today was an extremely lazy day. I didn't do anything active today until my workout. I sort of got stuck doing some work on my computer backing up my DVDs. There were some problems and it took a long time trying different things to fix those problems, but nothing worked. Befoe I knew it, it was already past 5pm. So I gave up and went to get ready for my workout.
Nice shorter workout today. I was planning to do some weights too, but after the main routine, my shoulders and arms were so pumped and sore, I just went into the Splits. Third time for Tabata Strength. My previous max out times were 20:15 and 23:37. But you know what they say, "Third time's a charm!". Today was a charm. My second FULL MAX OUT! I was so wasted and spent at the end of this one, but I was so satisfied as well. The most difficult part of the routine was... Actually, there were two "most difficult" parts; the first was the first 10 minutes. Getting warmed up and getting stretched out well enough and then hitting that second wind is always extremely trying for me. With my calf issues, and today, my left ankle had a little kink in it. You know, you're doing something then without any warning, you step down and there there is this little pain that screams, "PICK UP YOUR FOOT!!!" That happened during the warm up and and had to shake out my ankle as I was doing the moves. Luckily, the Tabata warm ups have two stretch moves, so I was able to fix my ankle and get back on track. But that Diamond Jump circuit is so brutal. Those variations enough to get my heart rate up and breathing hard. Enough stress to push me through to that second wind. Once I got through that first 10 minutes or so, I was feeling a lot better and thought I had a chance to finish. The second most difficult part was that V-Push Up sequence. Slow ones, then fast ones then that hold. Once I got past that 20 minute mark, only one hurdle stood in my way, the last three minutes of the Challenge. I had forgotten, though, that this challenge ends with a Sumo Squat Hold. My favorite move to hold. NAILED IT!!! I was so relieved that I finished it. But as I type, I can feel my legs throbbing and pulsating. The one bad thing about this routine is that I can't find the time to drink. I need all those 10 seconds to recover enough to start up again. I was able to take drinks at the beginning, but after around the 13 minute mark, I need to breathe to recover, not drink. But to my surprise, my throat didn't get overly dry today. One really good thing about today is that my biceps were really sore today. How is that a good thing? Well, since my biceps were sore, I didn't depend on them to do the push ups or any other strength move. I had to re-position my self and re-think my form to avoid stressing my biceps. So my chest, back and triceps got a good workout today to go along with that awesome cardio. I am so happy to see my improvement and development in just 3+ weeks.
I added about 5 minutes worth of stretches today to really open up my hip flexors. But on the Straddle Splits, I felt a little weakness in my knees. I'm afraid if I push too much, my knees will just give, then all that work will be for nothing. But on the side splits, I pushed it hard, and got a good stretch, especially in my hamstrings. The Flow was as always, on point.
In the end, I torched a nice 814kcals. Less calories burned, but happy for the results. There is one routine that I have not had the chance to do yet, and that is Pulse. Instead of taking two rest days, and doing Pulse on one of those days, I play Pickle-Ball on the other day, so I end up with only one rest day. I'll have to try it one day.
Today was an extremely lazy day. I didn't do anything active today until my workout. I sort of got stuck doing some work on my computer backing up my DVDs. There were some problems and it took a long time trying different things to fix those problems, but nothing worked. Befoe I knew it, it was already past 5pm. So I gave up and went to get ready for my workout.
Nice shorter workout today. I was planning to do some weights too, but after the main routine, my shoulders and arms were so pumped and sore, I just went into the Splits. Third time for Tabata Strength. My previous max out times were 20:15 and 23:37. But you know what they say, "Third time's a charm!". Today was a charm. My second FULL MAX OUT! I was so wasted and spent at the end of this one, but I was so satisfied as well. The most difficult part of the routine was... Actually, there were two "most difficult" parts; the first was the first 10 minutes. Getting warmed up and getting stretched out well enough and then hitting that second wind is always extremely trying for me. With my calf issues, and today, my left ankle had a little kink in it. You know, you're doing something then without any warning, you step down and there there is this little pain that screams, "PICK UP YOUR FOOT!!!" That happened during the warm up and and had to shake out my ankle as I was doing the moves. Luckily, the Tabata warm ups have two stretch moves, so I was able to fix my ankle and get back on track. But that Diamond Jump circuit is so brutal. Those variations enough to get my heart rate up and breathing hard. Enough stress to push me through to that second wind. Once I got through that first 10 minutes or so, I was feeling a lot better and thought I had a chance to finish. The second most difficult part was that V-Push Up sequence. Slow ones, then fast ones then that hold. Once I got past that 20 minute mark, only one hurdle stood in my way, the last three minutes of the Challenge. I had forgotten, though, that this challenge ends with a Sumo Squat Hold. My favorite move to hold. NAILED IT!!! I was so relieved that I finished it. But as I type, I can feel my legs throbbing and pulsating. The one bad thing about this routine is that I can't find the time to drink. I need all those 10 seconds to recover enough to start up again. I was able to take drinks at the beginning, but after around the 13 minute mark, I need to breathe to recover, not drink. But to my surprise, my throat didn't get overly dry today. One really good thing about today is that my biceps were really sore today. How is that a good thing? Well, since my biceps were sore, I didn't depend on them to do the push ups or any other strength move. I had to re-position my self and re-think my form to avoid stressing my biceps. So my chest, back and triceps got a good workout today to go along with that awesome cardio. I am so happy to see my improvement and development in just 3+ weeks.
I added about 5 minutes worth of stretches today to really open up my hip flexors. But on the Straddle Splits, I felt a little weakness in my knees. I'm afraid if I push too much, my knees will just give, then all that work will be for nothing. But on the side splits, I pushed it hard, and got a good stretch, especially in my hamstrings. The Flow was as always, on point.
In the end, I torched a nice 814kcals. Less calories burned, but happy for the results. There is one routine that I have not had the chance to do yet, and that is Pulse. Instead of taking two rest days, and doing Pulse on one of those days, I play Pickle-Ball on the other day, so I end up with only one rest day. I'll have to try it one day.
2-18-17 HY: Insanity MAX 30: Cardio Challenge + Ab Attack: 10 + Weightlifting: Biceps and Traps + Splits + TCF.
2-18-17 HY: Insanity MAX 30: Cardio Challenge + Ab Attack: 10 + Weightlifting: Biceps and Traps + Splits + TCF.
Today begins week 4 of the first month of MAX 30. Or in other words, the final week of the first month. Back to the "Fit Test" routine. I have done a few minutes better each time after the first time. My max out time were 8 min, 12 min, and 16:10 min. So if I were to follow suit, I should top 20 minutes today. But I didn't do that. I did a FULL MAX OUT!!! Yes, I got through the WHOLE ROUTINE without a break! I was feeling like I wouldn't make it anywhere near 20 minutes during the second round of the warm up. As usual, my calves were aching and I couldn't keep pace with Shaun T, but I kept going as best I could. But somewhere in the second round, I hit my second wind and my legs felt a lot better. When I got to the 16-minute mark, I blew past the Plyo Squat Jacks and completed the circuit. I hit my goal of 20 minutes, but I still felt good, so I pressed on and although there was a time when my breathing got labored, the 3 moves 3 rounds system worked in my favor to push me to the end of the next-to-last circuit. I almost tapped out in the last circuit because that third move had Jump Tucks. 2 Punches 2 Jump Tucks was the finisher. I'll admit, my range of motion on the Jump Tucks wasn't as high as I would like, but I was fading fast and I did my best with the best form I could muster. And I made it to the end. When I finished, I collapsed to the floor. My lungs felt a little congested and I couldn't breathe very well. Deep breaths came with a little pressure in my lungs. But here, the 30-second breaks at the end of each circuit really helped. I was able to recover quicker and get ready to start the next circuit with the team.
I moved right into Ab Attack. Started out okay, but again, those Switch Kick Punches totally rocked my world. I kept it going, though. I wasn't able to keep my legs straight, so I modified a bit by bending my legs, but I didn't touch down. I was able to get through but maxed out at pretty much the same time as the last few time. My MAX OUT time was 6:13. I forget the move, but I could only get about three reps done and I was out. But the good thing is that I was able to continue for the next two moves without a break until the Ab Attack. Then I needed a break right at the beginning and then I did the whole minute. After another break, I got into the V-Punches and got only 40 seconds in before I had to take another break. But I finished out the 20 seconds. BURN BURN BURN!!!
I took a few minutes to recover then got into the weights. Today was Biceps. So, I did a series of biceps moves most were three sets of 12, but a few new additions to the routine had a different rep and set count. The moves were 1. Bicep Curls (7.5kgs), 2. Hammer Curls (7.5kgs), 3. Static Bicep Curls (7.5kgs, 4 curls on each side with the opposite arm static 2X per set), 4. In to Out, Out to In Curl Up Out Hammer Down In (7.5kgs), 5. Speed Curls (6.25kgs). At the end of Body Beast, I had some popping or starting to pop Traps. But this morning, I noticed that their definition was way less than before, so after finishing my Biceps, I decided to do just a few sets of Shoulder Shrugs, and Trap Raises at 12.5kgs. But I did them Super Set style, non-stop between moves. I felt them for sure.
The Splits are coming, but I have definitely hit a plateau. I need to up the game and push harder. I'm still trying to figure out what that means, though. Do I need to go twice a day? or do I have to go longer? or do I have to use more dynamic stretching to open up the hips enough to touch down? As I said before, the pain I feel when I stretch is not muscle stretching pain, rather hip joint pain. I'm beginning to think that my structure might not be fitted to doing the splits. I don't know, but after faithfully stretching and pushing 6 days a week for 3+ years, I feel I should have gotten it by now. Frustration is setting in, and I may just call it quits and stretch just to maintain flexibility.
Flow was as usual, on point.
In the end, I torched a good 1401kcals. Nice big number to start my final week of the first month of MAX 30.
Today begins week 4 of the first month of MAX 30. Or in other words, the final week of the first month. Back to the "Fit Test" routine. I have done a few minutes better each time after the first time. My max out time were 8 min, 12 min, and 16:10 min. So if I were to follow suit, I should top 20 minutes today. But I didn't do that. I did a FULL MAX OUT!!! Yes, I got through the WHOLE ROUTINE without a break! I was feeling like I wouldn't make it anywhere near 20 minutes during the second round of the warm up. As usual, my calves were aching and I couldn't keep pace with Shaun T, but I kept going as best I could. But somewhere in the second round, I hit my second wind and my legs felt a lot better. When I got to the 16-minute mark, I blew past the Plyo Squat Jacks and completed the circuit. I hit my goal of 20 minutes, but I still felt good, so I pressed on and although there was a time when my breathing got labored, the 3 moves 3 rounds system worked in my favor to push me to the end of the next-to-last circuit. I almost tapped out in the last circuit because that third move had Jump Tucks. 2 Punches 2 Jump Tucks was the finisher. I'll admit, my range of motion on the Jump Tucks wasn't as high as I would like, but I was fading fast and I did my best with the best form I could muster. And I made it to the end. When I finished, I collapsed to the floor. My lungs felt a little congested and I couldn't breathe very well. Deep breaths came with a little pressure in my lungs. But here, the 30-second breaks at the end of each circuit really helped. I was able to recover quicker and get ready to start the next circuit with the team.
I moved right into Ab Attack. Started out okay, but again, those Switch Kick Punches totally rocked my world. I kept it going, though. I wasn't able to keep my legs straight, so I modified a bit by bending my legs, but I didn't touch down. I was able to get through but maxed out at pretty much the same time as the last few time. My MAX OUT time was 6:13. I forget the move, but I could only get about three reps done and I was out. But the good thing is that I was able to continue for the next two moves without a break until the Ab Attack. Then I needed a break right at the beginning and then I did the whole minute. After another break, I got into the V-Punches and got only 40 seconds in before I had to take another break. But I finished out the 20 seconds. BURN BURN BURN!!!
I took a few minutes to recover then got into the weights. Today was Biceps. So, I did a series of biceps moves most were three sets of 12, but a few new additions to the routine had a different rep and set count. The moves were 1. Bicep Curls (7.5kgs), 2. Hammer Curls (7.5kgs), 3. Static Bicep Curls (7.5kgs, 4 curls on each side with the opposite arm static 2X per set), 4. In to Out, Out to In Curl Up Out Hammer Down In (7.5kgs), 5. Speed Curls (6.25kgs). At the end of Body Beast, I had some popping or starting to pop Traps. But this morning, I noticed that their definition was way less than before, so after finishing my Biceps, I decided to do just a few sets of Shoulder Shrugs, and Trap Raises at 12.5kgs. But I did them Super Set style, non-stop between moves. I felt them for sure.
The Splits are coming, but I have definitely hit a plateau. I need to up the game and push harder. I'm still trying to figure out what that means, though. Do I need to go twice a day? or do I have to go longer? or do I have to use more dynamic stretching to open up the hips enough to touch down? As I said before, the pain I feel when I stretch is not muscle stretching pain, rather hip joint pain. I'm beginning to think that my structure might not be fitted to doing the splits. I don't know, but after faithfully stretching and pushing 6 days a week for 3+ years, I feel I should have gotten it by now. Frustration is setting in, and I may just call it quits and stretch just to maintain flexibility.
Flow was as usual, on point.
In the end, I torched a good 1401kcals. Nice big number to start my final week of the first month of MAX 30.
Friday, February 17, 2017
2-16-17 HY: Insanity MAX 30: Friday Fight Round 1 + ChaLEAN Extreme - Extreme Core Circuit + Splits + TCF.
2-16-17 HY: Insanity MAX 30: Friday Fight Round 1 + ChaLEAN Extreme - Extreme Core Circuit + Weights - Back + Splits + TCF.
Unlike last week, no time crunch because I got home with plenty of time to spare and use for my workout. No one was at home when I got home, so I got right to it.
Friday Fight is the most grueling routine of this first month BY FAR!!! Doing moves for 20 seconds, or 30 seconds is nothing compared to doing a move for 60 seconds. Time seems to stand still on the most difficult and intense moves. My max out time the previous two time were 8 minutes, and 11:03. So my first goat, of course, was to get passed that point. My next goal was to get to the first break without a break. I'm happy to say that I NAILED BOTH GOALS!!! I went far beyond the last time's time, and I made it to and crushed the half-way point. Happy Happy! I really pushed myself today, hard. My MAX OUT time was 16:34. The move that killed me today was the 2 Jabs & 2 Knee Tuck Jumps. When I tried to do the first rep, my legs did the Jack move, but I couldn't even get my arms up to jab. I was done. But not before I totally CRUSHED IT!!! The first move after the first break was Speed Hit the Floor. I was actually surprised that I got through that without a break because that is usually my nemesis move. But I crushed it today. But I think that that move totally zapped my energy. Now, once I hit my first MAX OUT break, my goal then becomes to complete each move. I was so spent that I needed about 30 seconds between each move, but I completed the entire minute of each move. But at the end of each move after the 17 minute mark, I needed a break. The last few moves took almost a minute. I just couldn't catch my breath. But I was so happy to get passed my previous time.
Again, I didn't want to go two days without doing any Abs, so I went back to an old faithful for a bonus routine. I used the 2kg hand weights and it was burning. Still a great routine that brings the burn.
I wasn't able to do weights the last couple of days, so I definitely had to do it today. So today, I got the weights and the pull up bar because tonight was all about pulling. So, I did the same mini program, 3 moves 3 sets each 12 reps per set. The first move was Pull Ups. The first two sets were good, but the third set was VERY tough. On the last 8-9 reps, I had to do a lot of kipping up. The next move was Forward Leaning Rows. I was using 12.5kgs. That was tough. But breathing and pulling hard got me through. The final move was Lat Pull Overs. The first two sets I used 14.5kgs and on the last set, I used 17kgs. I was really focusing on activating the back. And I really felt it on that last move with the heavy weight.
Splits and Flow were again, on point. Got through them well.
In the end, I torched a beautiful 1355kcals. Cardio and weights combo burns those calories!
Unlike last week, no time crunch because I got home with plenty of time to spare and use for my workout. No one was at home when I got home, so I got right to it.
Friday Fight is the most grueling routine of this first month BY FAR!!! Doing moves for 20 seconds, or 30 seconds is nothing compared to doing a move for 60 seconds. Time seems to stand still on the most difficult and intense moves. My max out time the previous two time were 8 minutes, and 11:03. So my first goat, of course, was to get passed that point. My next goal was to get to the first break without a break. I'm happy to say that I NAILED BOTH GOALS!!! I went far beyond the last time's time, and I made it to and crushed the half-way point. Happy Happy! I really pushed myself today, hard. My MAX OUT time was 16:34. The move that killed me today was the 2 Jabs & 2 Knee Tuck Jumps. When I tried to do the first rep, my legs did the Jack move, but I couldn't even get my arms up to jab. I was done. But not before I totally CRUSHED IT!!! The first move after the first break was Speed Hit the Floor. I was actually surprised that I got through that without a break because that is usually my nemesis move. But I crushed it today. But I think that that move totally zapped my energy. Now, once I hit my first MAX OUT break, my goal then becomes to complete each move. I was so spent that I needed about 30 seconds between each move, but I completed the entire minute of each move. But at the end of each move after the 17 minute mark, I needed a break. The last few moves took almost a minute. I just couldn't catch my breath. But I was so happy to get passed my previous time.
Again, I didn't want to go two days without doing any Abs, so I went back to an old faithful for a bonus routine. I used the 2kg hand weights and it was burning. Still a great routine that brings the burn.
I wasn't able to do weights the last couple of days, so I definitely had to do it today. So today, I got the weights and the pull up bar because tonight was all about pulling. So, I did the same mini program, 3 moves 3 sets each 12 reps per set. The first move was Pull Ups. The first two sets were good, but the third set was VERY tough. On the last 8-9 reps, I had to do a lot of kipping up. The next move was Forward Leaning Rows. I was using 12.5kgs. That was tough. But breathing and pulling hard got me through. The final move was Lat Pull Overs. The first two sets I used 14.5kgs and on the last set, I used 17kgs. I was really focusing on activating the back. And I really felt it on that last move with the heavy weight.
Splits and Flow were again, on point. Got through them well.
In the end, I torched a beautiful 1355kcals. Cardio and weights combo burns those calories!
Thursday, February 16, 2017
2-15-17 HY: P90X3 - Cold Start + Insanity MAX 30: Tabata Strength + Power 90 - Ab Ripper 200 + Splits + TCF.
2-15-17 HY: P90X3 - Cold Start + Insanity MAX 30: Tabata Strength + Power 90 - Ab Ripper 200 + Splits + TCF.
Morning workout today with a shake. It's been a while since I last did a morning workout but the moment I woke up, I knew it was going to be tough because it was SO COLD!!! There was no way I was going to do this routine straight off, so I knew I had to do Cold Start to warm up. Shaun T's warm ups are a bit too strenuous for me in this cold, so Cold Start is perfect. It starts out slow and takes its time to stretch each part. But it especially has a good leg stretch taking time to stretch out the calves.
After a good warm up, I felt ready to do the routine and to push my max out time later. The last time I did this routine, my max out time was 20:15. I thought I could go all the way, but was shocked by the fact that there is no break, but rather just a recovery move. But now that I knew what to expect, I was a little more prepared mentally to get through the routine. I was hitting a good pace right off. When I got to the move that knocked me out last time, my triceps were dying, but I pushed through. Once I was able to push through, I felt a little energized and got through a few more moves before I just gave out. My MAX OUT time was 23:37. With the extra Push Ups, by the time I got to the Knee Tap & Push Up, I was totally maxed out. I tapped my knee, but once I went down I couldn't come back up. But after I recovered a bit, I only needed a couple more breaks. But I got it done.
I didn't want to go two days without doing any Abs, so I did a little bonus ab work with Ab Ripper 200. This was the best showing I've had with this routine ever! Plus, instead of doing just 20 reps, I actually did 25 reps. Since I've pretty much memorized the sequence, I did the extra 5 reps and didn't take any breaks. Abs were burning, but I muscled through.
Splits and Flow came after my night class, and everything went as planned.
In the end, I torched 861kcals. Felt good heading to work with my workout done with the stretch to come.
Morning workout today with a shake. It's been a while since I last did a morning workout but the moment I woke up, I knew it was going to be tough because it was SO COLD!!! There was no way I was going to do this routine straight off, so I knew I had to do Cold Start to warm up. Shaun T's warm ups are a bit too strenuous for me in this cold, so Cold Start is perfect. It starts out slow and takes its time to stretch each part. But it especially has a good leg stretch taking time to stretch out the calves.
After a good warm up, I felt ready to do the routine and to push my max out time later. The last time I did this routine, my max out time was 20:15. I thought I could go all the way, but was shocked by the fact that there is no break, but rather just a recovery move. But now that I knew what to expect, I was a little more prepared mentally to get through the routine. I was hitting a good pace right off. When I got to the move that knocked me out last time, my triceps were dying, but I pushed through. Once I was able to push through, I felt a little energized and got through a few more moves before I just gave out. My MAX OUT time was 23:37. With the extra Push Ups, by the time I got to the Knee Tap & Push Up, I was totally maxed out. I tapped my knee, but once I went down I couldn't come back up. But after I recovered a bit, I only needed a couple more breaks. But I got it done.
I didn't want to go two days without doing any Abs, so I did a little bonus ab work with Ab Ripper 200. This was the best showing I've had with this routine ever! Plus, instead of doing just 20 reps, I actually did 25 reps. Since I've pretty much memorized the sequence, I did the extra 5 reps and didn't take any breaks. Abs were burning, but I muscled through.
Splits and Flow came after my night class, and everything went as planned.
In the end, I torched 861kcals. Felt good heading to work with my workout done with the stretch to come.
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