4-26-17 HY: P90X2 - Recovery and Mobility + TCF.
Today was my mid-week recovery day so I decided last week that I would foam roll today. Because my left shoulder is still feeling pain I wanted to try and roll it out to see if that would make a difference. I haven't foam rolled in a few weeks so as I began, I found several "Hot Spots" in my right calf. I doubled the leg section but that was not enough. So, I really want to foam roll regularly so I can get rid of those hot spots. I didn't have a lot of HS's in my upper right leg, and not a lot in my left calf, but my right IT-Band was filled with HS's. And I had a lot of HS's in my Triceps. I'll have a time of it rolling them out. Too much pain for one session. But as for my shoulder, I was rolling all over it but couldn't find a point that was inflamed or anything. No actual Hot Spots. So I'm confused. I'll have to try it again soon, maybe tomorrow to find a spot to roll out. But I felt a lot looser after the rolling.
I did my Flow right after that so I was feeling really smooth and centered.
In the end, I burned a modest 233kcals. But burning calories was not the point. As always, my goal is recovery and rest.
Thursday, April 27, 2017
Tuesday, April 25, 2017
4-25-17 HY: Insanity MAX 30 - MAX 15 + 10 Minute Trainer - Core Cardio + Unlock your Hip Flexors + TCF.
4-25-17 HY: Insanity MAX 30 - MAX 15 + 10 Minute Trainer - Core Cardio + Unlock your Hip Flexors + TCF.
Today was an unusual day, sort of. Work was regular and we had our monthly faculty meeting. But usually, the meeting is only around 45 minutes to an hour. Today's meeting went for almost two and a half hours. Needless to say, I got home a lot later than usual. I really needed today's workout. The good thing is that I knew exactly which workout I was going to start off with today. Since today is a cardio day, I had pretty much decided on MAX 15 at the end of my last cardio day. I got a sneak peek while looking for dead files on the DVDs so I knew that there were going to be 15 moves over 15 minutes, like a baby Friday Fight. But I didn't know how intense it was or how tough it was going to be. But I figured it wouldn't be that bad since it was only 15 minutes. Famous last words... AGAIN!
It started off with 30 seconds on each side of Power Knee. Nice non-impact not to intense move to start. I guess that that was the warm up because it went uphill from there. The moves got tougher and tougher. Finally, at the 6-minute mark, It was Hit the Floor with Tuck Jumps. I almost went out on that move, but maxing out at 6-minutes seem really early so I pushed through. There were times when I slowed down a bit, but I kept moving the whole time. The most intense move was definitely the last move. Plank Jack Punches. I was so dead, I was barely getting my arms out for the punch, or was it a raise? I was sweating like a hog and I was breathing like a slashed tire. But I had to make it to the end. But when Shaun said, "TIME!" I literally flopped to the ground. That was the most intense and brutal 15 minutes I have ever experienced in a workout. I really pushed it hard today, all the way to the end. Before I started I was actually thinking to add a T25 Alpha routine just to fill in the time, but I was too dead to do even 25 minutes. So, I chose another alternative.
Since tomorrow is my mid-week recovery day, I wanted some core stuff today even though I did abs yesterday. So, as I was flipping through my DVD's my eyes fell upon the perfect solution. I could keep up today's cardio and get in some ab work. And the time was perfect. Just an additional 10-15 minutes with the warm up and cool down. I didn't use the band during the workout. Going freestyle with Tony seemed fine. But the moves in Core Cardio are really tough, and right after MAX 15, they were exponentially more difficult. Again, a flop at the end.
I did the special Hip Flexor routine with several additional stretches. Felt good to open up those hip flexors. And the Flow was on point. Today was a lot shorter, but it was a good workout.
In the end, I torched a good 730+kcals. But I was dead... in a good way.
Today was an unusual day, sort of. Work was regular and we had our monthly faculty meeting. But usually, the meeting is only around 45 minutes to an hour. Today's meeting went for almost two and a half hours. Needless to say, I got home a lot later than usual. I really needed today's workout. The good thing is that I knew exactly which workout I was going to start off with today. Since today is a cardio day, I had pretty much decided on MAX 15 at the end of my last cardio day. I got a sneak peek while looking for dead files on the DVDs so I knew that there were going to be 15 moves over 15 minutes, like a baby Friday Fight. But I didn't know how intense it was or how tough it was going to be. But I figured it wouldn't be that bad since it was only 15 minutes. Famous last words... AGAIN!
It started off with 30 seconds on each side of Power Knee. Nice non-impact not to intense move to start. I guess that that was the warm up because it went uphill from there. The moves got tougher and tougher. Finally, at the 6-minute mark, It was Hit the Floor with Tuck Jumps. I almost went out on that move, but maxing out at 6-minutes seem really early so I pushed through. There were times when I slowed down a bit, but I kept moving the whole time. The most intense move was definitely the last move. Plank Jack Punches. I was so dead, I was barely getting my arms out for the punch, or was it a raise? I was sweating like a hog and I was breathing like a slashed tire. But I had to make it to the end. But when Shaun said, "TIME!" I literally flopped to the ground. That was the most intense and brutal 15 minutes I have ever experienced in a workout. I really pushed it hard today, all the way to the end. Before I started I was actually thinking to add a T25 Alpha routine just to fill in the time, but I was too dead to do even 25 minutes. So, I chose another alternative.
Since tomorrow is my mid-week recovery day, I wanted some core stuff today even though I did abs yesterday. So, as I was flipping through my DVD's my eyes fell upon the perfect solution. I could keep up today's cardio and get in some ab work. And the time was perfect. Just an additional 10-15 minutes with the warm up and cool down. I didn't use the band during the workout. Going freestyle with Tony seemed fine. But the moves in Core Cardio are really tough, and right after MAX 15, they were exponentially more difficult. Again, a flop at the end.
I did the special Hip Flexor routine with several additional stretches. Felt good to open up those hip flexors. And the Flow was on point. Today was a lot shorter, but it was a good workout.
In the end, I torched a good 730+kcals. But I was dead... in a good way.
Monday, April 24, 2017
4-24-17 HY: ChaLEAN Extreme - Burn Circuit 1 + Ab Burner + Splits + TCF.
4-24-17 HY: ChaLEAN Extreme - Burn Circuit 1 + Ab Burner + Splits + TCF.
Sort of a regular day today, for now, but hopefully once we get into April, Monday will turn into a tennis day. Playing with my wife is a lot of fun, but I would like to play and be able to hit out with power as well. That is what I was hoping for since last Monday, but it didn't work out because the gym was being used. So hopefully it will be available from May. So today turned into a regular workout day, a resistance day.
Going into my second round of the Burn Circuit today. I had no plans to increase my weights on any moves because the last time was pretty intense and I got a great burn. So I just decided to wing it and see where that would take me. As for my Pull-Ups, I did the same number as before on three of the four. I added one rep to my Chin-Ups. On the final move, the Extreme Push-Ups which I do at the end after the final set of Pull-Ups, I do as many as I can in the time it takes Chalene and her team to do the three Extreme Push-Ups. I was able to up that number from 20 to 26. I was happy about that, but I'm pushing for at least 40 in that time. Baby Steps. The first four moves were exactly the same as the last time. I was feeling good, so on the next move, Lunge with Core Rotation, I upped the weight a bit from 12kgs to 14.5kgs. Holding the weight in that position for that long is a good workout for the biceps as well. A good static move. Then the rest of the moves were the same except for the last two moves. On the Forward-Lean Lunge with Double Arm Posterior Fly, I upped my weight from 5kgs to 6.25kgs. And on the last move, I upped my weight from 12kgs to 13.25kgs. I started to feel it in my chest, but especially in my left shoulder. I may have to hold off on upping my weights until the shoulder heals. One different thing I did with regard to reps is on the second to last move. The extreme set I did a full three on each leg which means I did 6 flys instead of 4. Slowly but surely I'm getting my strength back. I just hope I can reduce my weight along with the strength increase. One huge thing though is that I was feeling really weak with regard to my grip strength. My forearms just feel so weak. It really hit me on the seventh move, Squat with Side Bend. I was using 17kgs in both hands and I was like, "I can't keep holding these things up!" I was just barely hanging on to them with my monkey fingers. But I didn't stop, I kept it going and I was able to get through without a break. Last time, I felt really weak so I used my wrist straps for support. This time, I wanted to use them again, but I didn't have my wrist pads so I went without. Now, I may not use the straps the next time. Overall, I felt a little stronger today, a little more stable in the moves, but not totally. I lost my balance a few times, but it's getting better.
I went right into Abs and overall, I felt better able to complete each move. But again, those weighted moves just took it all out of me. Giving me the burn I was expecting. Good BURN!!!
I like doing the dynamic splits stretches. I'm hitting the base a lot quicker. So I'm feeling good about the chances of hitting my goal this year. My Flow was good. I started to feel a little pressure in my knee, but no tweak. Omega-3's are doing their job.
In the end, I torched a nice 830+kcals. Pretty good for a resistance day. Keep it going all week!
Sort of a regular day today, for now, but hopefully once we get into April, Monday will turn into a tennis day. Playing with my wife is a lot of fun, but I would like to play and be able to hit out with power as well. That is what I was hoping for since last Monday, but it didn't work out because the gym was being used. So hopefully it will be available from May. So today turned into a regular workout day, a resistance day.
Going into my second round of the Burn Circuit today. I had no plans to increase my weights on any moves because the last time was pretty intense and I got a great burn. So I just decided to wing it and see where that would take me. As for my Pull-Ups, I did the same number as before on three of the four. I added one rep to my Chin-Ups. On the final move, the Extreme Push-Ups which I do at the end after the final set of Pull-Ups, I do as many as I can in the time it takes Chalene and her team to do the three Extreme Push-Ups. I was able to up that number from 20 to 26. I was happy about that, but I'm pushing for at least 40 in that time. Baby Steps. The first four moves were exactly the same as the last time. I was feeling good, so on the next move, Lunge with Core Rotation, I upped the weight a bit from 12kgs to 14.5kgs. Holding the weight in that position for that long is a good workout for the biceps as well. A good static move. Then the rest of the moves were the same except for the last two moves. On the Forward-Lean Lunge with Double Arm Posterior Fly, I upped my weight from 5kgs to 6.25kgs. And on the last move, I upped my weight from 12kgs to 13.25kgs. I started to feel it in my chest, but especially in my left shoulder. I may have to hold off on upping my weights until the shoulder heals. One different thing I did with regard to reps is on the second to last move. The extreme set I did a full three on each leg which means I did 6 flys instead of 4. Slowly but surely I'm getting my strength back. I just hope I can reduce my weight along with the strength increase. One huge thing though is that I was feeling really weak with regard to my grip strength. My forearms just feel so weak. It really hit me on the seventh move, Squat with Side Bend. I was using 17kgs in both hands and I was like, "I can't keep holding these things up!" I was just barely hanging on to them with my monkey fingers. But I didn't stop, I kept it going and I was able to get through without a break. Last time, I felt really weak so I used my wrist straps for support. This time, I wanted to use them again, but I didn't have my wrist pads so I went without. Now, I may not use the straps the next time. Overall, I felt a little stronger today, a little more stable in the moves, but not totally. I lost my balance a few times, but it's getting better.
I went right into Abs and overall, I felt better able to complete each move. But again, those weighted moves just took it all out of me. Giving me the burn I was expecting. Good BURN!!!
I like doing the dynamic splits stretches. I'm hitting the base a lot quicker. So I'm feeling good about the chances of hitting my goal this year. My Flow was good. I started to feel a little pressure in my knee, but no tweak. Omega-3's are doing their job.
In the end, I torched a nice 830+kcals. Pretty good for a resistance day. Keep it going all week!
4-23-17 Tennis.
4-23-17 Tennis.
Same schedule as last week. Today was a beautiful day. First day in several that we actually had the sun out and the temperature was getting into the warm range. My wife and I went out to do some errands and shopping. We wanted to play tennis in the morning or afternoon, but when we called to check on court availability, nothing was open until the evening. So, we played in the evening. It was a lot cooler than I had expected, so I wanted to get moving right away and keep moving. I tried to keep the ball in the hitting zone so we could extend the rallies. It worked and my wife was able to extend several rallies past the average 4-and-done. The longest rally lasted as long as 20 strokes which is huge for her level, that is huge for any level. I'm trying to get her to practice her control so that she knows where she is hitting the ball, and eventually to hit the ball where she wants to hit it. But she kept me on my feet and I was running hard all evening. I worked up a good sweat as well, so after the session, I had to wrap myself in a towel to keep warm. I also had to line the driver's seat with towels to keep it from soaking up my sweat.
In the end, I torched around 830kcals. Good start to my workout week.
Same schedule as last week. Today was a beautiful day. First day in several that we actually had the sun out and the temperature was getting into the warm range. My wife and I went out to do some errands and shopping. We wanted to play tennis in the morning or afternoon, but when we called to check on court availability, nothing was open until the evening. So, we played in the evening. It was a lot cooler than I had expected, so I wanted to get moving right away and keep moving. I tried to keep the ball in the hitting zone so we could extend the rallies. It worked and my wife was able to extend several rallies past the average 4-and-done. The longest rally lasted as long as 20 strokes which is huge for her level, that is huge for any level. I'm trying to get her to practice her control so that she knows where she is hitting the ball, and eventually to hit the ball where she wants to hit it. But she kept me on my feet and I was running hard all evening. I worked up a good sweat as well, so after the session, I had to wrap myself in a towel to keep warm. I also had to line the driver's seat with towels to keep it from soaking up my sweat.
In the end, I torched around 830kcals. Good start to my workout week.
4-21-17 Pickle-Ball.
4-21-17 Pickle-Ball.
Today is Pickle-Ball Day!
This time, we got started on time and were playing at a fast pace. We got in a total of FIVE games. Also, due to the fact that I did not have my afternoon class, we were able to extend out playing time a bit to fit in that last game. But actually, we didn't need that much extra time.
In the first game, I jumped out to a big 8-1 lead, but for some reason, I lost focus or lost something, I let that lead slip away and ended up losing the game, 10-15. But I came roaring back in the second game and was really aggressive at took that game 15-2. To make a long story short, here are the scores of the remaining three games. 15-11, 15-8, 15-4. I guess losing that first game lit a fire under me and I got to it. But an interesting side story is that my opponent just got a Fitbit and throughout the whole session we were comparing notes regarding calories burned and heart rate. Me, having about 10% more body fat burned about 15% more calories. Stamina is still a factor with me. I find myself breathing heavily between points. Much more heavily that my opponent. But I am able to calm and get back to the game. Great match today. I really want to go for that sweep, though.
In the end, I torched a good 1200+kcals. I thought I would be sorer because of the resistance yesterday. I was sore, but debilitatingly so, so I was good to go.
Today is Pickle-Ball Day!
This time, we got started on time and were playing at a fast pace. We got in a total of FIVE games. Also, due to the fact that I did not have my afternoon class, we were able to extend out playing time a bit to fit in that last game. But actually, we didn't need that much extra time.
In the first game, I jumped out to a big 8-1 lead, but for some reason, I lost focus or lost something, I let that lead slip away and ended up losing the game, 10-15. But I came roaring back in the second game and was really aggressive at took that game 15-2. To make a long story short, here are the scores of the remaining three games. 15-11, 15-8, 15-4. I guess losing that first game lit a fire under me and I got to it. But an interesting side story is that my opponent just got a Fitbit and throughout the whole session we were comparing notes regarding calories burned and heart rate. Me, having about 10% more body fat burned about 15% more calories. Stamina is still a factor with me. I find myself breathing heavily between points. Much more heavily that my opponent. But I am able to calm and get back to the game. Great match today. I really want to go for that sweep, though.
In the end, I torched a good 1200+kcals. I thought I would be sorer because of the resistance yesterday. I was sore, but debilitatingly so, so I was good to go.
Friday, April 21, 2017
4-20-17 HY: ChaLEAN Extreme - Burn Circuit 3 + Ab Burner + TCF + Unlock your Hip Flexors.
4-20-17 HY: ChaLEAN Extreme - Burn Circuit 3 + Ab Burner + TCF + Unlock your Hip Flexors.
Finishing off my first round of the Burn Circuit today. I was a bit nervous about today because it is shoulder day and my left shoulder is still having problems. So that affected my weight choice. Starting off with Wide Front Pull-Ups I felt the spot in my shoulder right away. My rep count for all the sets of Pull/Chin-Ups was down today. I started off well, not much pain in my shoulder but it was there and creeping up. Again, I lowered my weights by 5-3 kgs. over last time. It that was about all I could handle with the slow paced reps. I was able to pump out 12 reps at 12kgs on the first move, Sumo Squat with Overhead Press. Kind of thought I should have gone heavier. But later, I realized that the 12kgs was a good starting weight. Hands down, the toughest move of the routine was Squat with Double Overhead Press. That was BRUTAL!!! I almost gave out at 10reps, but I sucked it up and went to 12. Plus the SUPER SLOW Bread Down set. 8-count reps are very tough. You think 3 reps is easy, You won't after this workout. Take a look at my record sheet and you can see my weight choices.
Like last time, the first part was fine, but I tried to go up to 6.5kgs on the weighted moves, and I couldn't finish it out. I had to switch back to the 4kgs when starting the Oblique moves. But I got the BURN!
I was looking at a bit of a time crunch so I did the series of Flows and then I had to get ready for my night class. I was able to do the Unlock your Hip Flexors in the evening after getting back from the class.
In the end, after the first three parts, in an hour and 40-minutes, I torched just under 900kclas. Fat burning machine!!!
Finishing off my first round of the Burn Circuit today. I was a bit nervous about today because it is shoulder day and my left shoulder is still having problems. So that affected my weight choice. Starting off with Wide Front Pull-Ups I felt the spot in my shoulder right away. My rep count for all the sets of Pull/Chin-Ups was down today. I started off well, not much pain in my shoulder but it was there and creeping up. Again, I lowered my weights by 5-3 kgs. over last time. It that was about all I could handle with the slow paced reps. I was able to pump out 12 reps at 12kgs on the first move, Sumo Squat with Overhead Press. Kind of thought I should have gone heavier. But later, I realized that the 12kgs was a good starting weight. Hands down, the toughest move of the routine was Squat with Double Overhead Press. That was BRUTAL!!! I almost gave out at 10reps, but I sucked it up and went to 12. Plus the SUPER SLOW Bread Down set. 8-count reps are very tough. You think 3 reps is easy, You won't after this workout. Take a look at my record sheet and you can see my weight choices.
Like last time, the first part was fine, but I tried to go up to 6.5kgs on the weighted moves, and I couldn't finish it out. I had to switch back to the 4kgs when starting the Oblique moves. But I got the BURN!
I was looking at a bit of a time crunch so I did the series of Flows and then I had to get ready for my night class. I was able to do the Unlock your Hip Flexors in the evening after getting back from the class.
In the end, after the first three parts, in an hour and 40-minutes, I torched just under 900kclas. Fat burning machine!!!
4-19-17 HY: Insanity MAX 30 - Pulse + TCF.
4-19-17 HY: Insanity MAX 30 - Pulse + TCF.
Love my mid-week recovery day!
Okay, no more putting it off. I was going to do X3 Yoga again, then I was thinking about X2 Mobility and Recovery, but then Pulse jumped into my head and that was it. It is a little shorter than I usually like on a recovery day, but I wanted to do it at least once. Plus, I had heard very good things about it so I figured that the short time would just be a bonus. So I went for it. The way the routine was set up, it reminded me of T25 Alpha - Speed 1.0 with the cardio/active move and then a stretch. I really enjoyed it and it was nice for Shaun T to make my legs burn a bit with those Pulse Squat moves. I didn't look at the time, but I maxed out a bit on the second ab move. The one where I had to hold my legs just 6" off the ground. I had to put my feet down twice in the minute. I thought it was interesting that the moves started off at 30-seconds then eventually increased to 1-minute. But the mix of moves and stretches was good.
I also did several Flows to keep the recovery mood on.
In the end, I burned a modest 200+kcals but I felt great.
Love my mid-week recovery day!
Okay, no more putting it off. I was going to do X3 Yoga again, then I was thinking about X2 Mobility and Recovery, but then Pulse jumped into my head and that was it. It is a little shorter than I usually like on a recovery day, but I wanted to do it at least once. Plus, I had heard very good things about it so I figured that the short time would just be a bonus. So I went for it. The way the routine was set up, it reminded me of T25 Alpha - Speed 1.0 with the cardio/active move and then a stretch. I really enjoyed it and it was nice for Shaun T to make my legs burn a bit with those Pulse Squat moves. I didn't look at the time, but I maxed out a bit on the second ab move. The one where I had to hold my legs just 6" off the ground. I had to put my feet down twice in the minute. I thought it was interesting that the moves started off at 30-seconds then eventually increased to 1-minute. But the mix of moves and stretches was good.
I also did several Flows to keep the recovery mood on.
In the end, I burned a modest 200+kcals but I felt great.
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