12-05-17 (Tuesday) HY: P90X3 - Complex Upper + OCR Dead Hang + 12 Days of Fitness + TCF + AB EMS.

12-05-17 (Tuesday) HY: P90X3 - Complex Upper + OCR Dead Hang + 12 Days of Fitness + TCF + AB EMS.

Today was the week's first resistance routine.  I was thinking to do the T25 Total Body Circuit, but since I had the time, I went with the slightly longer routine.  I was also thinking to do the Dead Hang challenge in the middle of the routine because I didn't want to do it with burned out forearms at the end of the routine, but that didn't work out either.  Once I started the routine, I didn't want to break the flow or the routine, so I just did the whole thing straight.

This routine has always really wasted me.  By the end of the second round I would always be heaving and needing a lot of extra rest between moves and between the next two rounds.  But this time, I was feeling good and didn't need a lot of extra rest.  I was able to recover quickly and go right back into the workout.  I didn't change anything from the last time, which was around 3.5 months ago, so it seems as though my endurance is getting better.  I did all the recommended rep counts, I still used the Green resistance band on the Pull-Ups and Chin-Ups.  Weight for the Lunges was back at 7.5kgs.  The only difference was the split with the Chin-Ups and Pull-Ups.  See below for that info.  I got a great pump and felt really good.  For the Burnout, my rep count was down a couple reps on the last two moves.  I was just spent, so I stuck with Tony on the rep count.

On the 8 total sets of Chin-Ups and Pull-Ups, I was on the bar for close to 5 minutes, so yes, my forearms were really pumped and tired.  I was thinking to just use that time for the challenge and call it a day.  But then I decided that that would be cheating, so I did it on its own.  I broke it down into three parts 30-40-30.  There were only a couple to five second breaks to shake out my arms.

I also started a new quick challenge today called "The 12 Days of Fitness".  Yep, it is just as it sounds and the way the song goes.  Everyday we get one new move and the workout builds until we have 12 moves all at once on the final day.  Today is Day 1 and the move was 1 minute of Side Planks.  1 minute on each side.  Let's see what's in store for tomorrow.

I finished out the morning workout with a good Flow series.

At night, after work, I did a half an hour of the Ab EMS.  I think it is really having an effect.  Some time, I'm going to have to test out my ab strength.

In the end, I burned over 600kcals.  I really felt rather energized all day!  Great way to start my day.

12-04-17 (Monday) HY: Pickle-Ball + OCR Dead Hang 1:30 + TCF.

12-04-17 (Monday) HY: Pickle-Ball + OCR Dead Hang 1:30 + TCF.

Today was Pickle-Ball Day and I was really looking forward to this activity.  Once everything was all set up and we got right to it.

The gym was a bit chilly so we really needed a good warm up.  The weird thing is that it was warmer outside than it was in the gym.  Pretty deceptive which is why I was still wearing just shorts and a t-shirt, but I got warm right quick.  The first game started off pretty competitive.  The score was pretty close until about 5-5, then I started to pull away little by little.  I'd get two or three points, John would get one.  It was steady and solid play.  Nothing too spectacular.  I ended up winning the game 15-8.  There was one point in the first game that was definitely a first.  Sometimes, the ball hits the top of the net then dribbles over.  John hit one such shot.  I would normally just let it go for his point, but I was just close enough that I reacted and lunged for it, hitting it down the line for the point.  We were both amazed.  The second game was pretty much the same with some better shots, but still a pretty see-saw game until about 7-7.  Then it happened again.  And I took that game also, 15-10.  The third game was a blow out.  I had three huge runs all around five to seven points each, and I ended up winning the game 15-3.  There was one point in that third game that was the best point, hands down, that I have ever played.  Started off pretty normally, but then he hit a good shot that I had to lunge for, but was able to place it in a position that didn't allow for an easy put away, but rather more for a sharp angle,  I was running back and forth lunging for desperation shots.  Finally I tried to put up a lob, but it was short.  John was a bit over anxious and hit an overhead smash into the net.  My legs were feeling like jelly after that point, but I was on an adrenaline rush so I closed it out.  The first three games went by pretty quickly so we had enough time to play one more game.  This game was way closer than any of the other games.  We pretty much stayed within two points of each other the whole time.  There were a lot of good shots and saves.  I ended up losing the game 13-15.  It was somewhat disappointing because of the way I won the last game, but it was still fun.

I also wanted to get my Dead Hang finished so I used the handles on the universal machine at school.  These handles were a little bigger than my home bar, but the biggest issue was that the handles were freezing cold.  Just holding them hurt.  Nothing to do with my grip strength I supposed.  I had to break it up into two parts. a minute and then 30 seconds.  The longer the time gets, the more I need better conditions.  Here is my Day 4 shot.

I also did my Flow series at home in the evening.

In the end, I burned 942kcals.  I almost hit a grand, but I'm satisfied.  I am feeling the pump in my forearms every challenge.  That is the point, I guess. Popeye arms?  We'll see.

12-03-17 (Sunday) HY: Tennis + OCR Dead Hang + Ab EMS + TCF.

12-03-17 (Sunday) HY: Tennis + OCR Dead Hang + Ab EMS + TCF.

Finally a regular Sunday.  Today, my wife came with me and became an official member of the tennis club.  We were among the first to arrive and were able to warm up together.  But once the warm up was finished, we were pretty much doing our own thing, passing each other as we moved from drill to drill.  I don't know what it was, maybe it was the warmer temperatures today, but for some reason, I was really feeling the groove.  And I was playing some inspired tennis.  I felt my stroke come back and I was hitting solid shots.  On the drive to the courts, I was telling myself to keep my eye on the ball through contact.  I had to consciously keep telling myself that all day.  When I did, I hit solid shots.  When I took my eye off the ball at the last moment before contact, I would hit it off center or worse, frame the ball.  But I know what was happening before.  I just don't know why it was happening or why I wasn't able to stop doing it.  But today was the first time in a month that I felt comfortable on the court.  There was one point in the session that I lost my vibration dampener from my racket.  And that really threw me for a loop.  The vibration, the sound, the feel was all wrong and I lost the power stroke.  I had an extra one, and once I put it on, I was back!  It was a great day.  Ground strokes were clicking on 3 of 4 cylinders, still not ideal, and my serve was also more consistent.  I was hitting good spots, and I was getting more in than out.  I think I was able to work out my toss position.  Before, for some reason, it was all over the place, but I think I have it worked out where I can stabilize it into one location for both first and second serves.  The position also helps me put more spin on the ball and hit with more power on my flat serves.  I just need to keep playing so I don't lose the feel.  I have it worked out that I will be able to play more this month in the run up to the January tournament. 

After the practice session, I did my OCR Dead Hang.  There was a big park and jungle gym right next to the courts, so I grabbed on to the highest bar and hung.  I asked my wife to take the picture.  It was all good.  The bar I used was definitely more than twice the circumference of the bar I use at home, so it was actually a little easier.  The time goal was 1:20 today, and I crushed it.  With just a little shake out close to the end.  But at the end, my fingers, for an instant, wouldn't open.  My hands were frozen in the bar position, then they released. 

In the evening, I did 40 minutes of Ab EMS and then I finished my day with my Flow series.

In the end, I burned a long over due 2050+kcals.  It was a great day.  Hope I can keep it going!

12-02-17 (Saturday) HY: OCR Beast Challenge (Dead Hang) + Ab EMS + TCF.

12-02-17 (Saturday) HY: OCR Beast Challenge (Dead Hang) + Ab EMS + TCF.

This is normally an off day, but because I began this challenge, it couldn't be.  So, I started off with some stretching out of my forearms and then I got to it.  Just an easy Dead Hang off my pull-up bar.  It was Day 2, so I am supposed to add 10 seconds.  Seems like nothing, right?  But when your forearms are ON FIRE, 10 seconds is an eternity.  Plus, I accidentally left my wedding ring on so that was digging into my finger, more pain, but I made it.

I'm also giving something new a try.  A friend loaned me an Ab EMS device (that was not being used) so I put it on and gave it a go.  It stung at points at first, but after a few minutes, I could feel my abs contracting away.  We'll see how it goes.

I finished up with my usual, Flowing out of the day, Flow series.

In the end, it was just a good little spell of a workout, but I'm on a journey and that journey takes no breaks, all the way to the end of the year.

12-01-17 (Friday) HY: P90X3 - Cold Start + Incinerator + OCR Beast Challenge + TCF.

12-01-17 (Friday) HY: P90X3 - Cold Start + Incinerator + OCR Beast Challenge + TCF.

I knew I wanted to do a resistance routine today, but I was torn between Incinerator and T25's Alpha: Total Body Circuit.  I would have gone with T25, but I got up a lot earlier than I had planned so with the extra time, I decided to go with Incinerator.  But, it was rather chilly, so to warm up, I went with the trusty, "Cold Start", which worked as advertised.

I haven't done Incinerator for about 5 months, so I was thinking I would lower the weight on some of the moves and maybe even do less reps on the timed sets.  But as it turns out, I was able to improve on several of the moves with regard to weights and reps.  I'll talk about the moves where I increased the weight.  I was rather tentative at first, so for the first 6 weighted moves, I kept the same weight, but I was feeling like I caught a second wind after that, so I upped my weight on 4 out of the last 5 weighted moves.  They are all Arm moves, so I was happy that my arms are getting stronger.  For the timed moves, I improved on Pull-Ups by 1 rep, 2 reps on Pike Press, and 1 rep on Skyfers.  There were a few moves that I lost some reps as well: Lost 2 reps on Push Ups, and 2 reps on Military Push-Ups.  I really like this routine because it sort of spreads out the whole upper body.  I suspect that because the other body parts were worked first, the blood was already rushing through my arms which is why I was able to up my weight a bit.  On the worksheet, there are some new notations.  I wrote "30 sec." on the moves that are timed.  5 with a little 2 next to it.  That means that the move was done in "Rocket Launcher Stance" and I did 5 reps with my right foot up, then switched legs for the last 5 reps.  Gotta keep even and balanced.  One of the bigger differences is with the lying down weighted moves.  I did those on my stability ball.  I just wanted more RoM. Here is the worksheet so you can see the numbers.

I started what is called the OCR Beast Challenge.  It is a 30 day challenge focused on improving grip strength.  It is all done, as far as I know, through a dead hand off of a bar.  So I did the first day after today's main routine.  Big mistake.  My forearms were somewhat blown from the workout already.  But I figured that first day won't be too hard.  Famous last words.  The first 30 seconds were a breeze.  But then the pain started to set in and I was feeling the muscles in my forearms starting to burn.  It was a mistake to do this at the end of my workout.  I think I'll do it before my resistance routines next time.  The last 10 seconds were brutal!  Coming off the bar, the burn was front and center.

I did my Flow to end the workout, my week, and start the month.

In the end, I burned a good 740+kcals.  Got a lot of burn today from a lot of different moves.  Great way to end a week and start a month.  Happy Weekend, everybody.

And here is my November Calendar.  I'm going to miss this feature of the TBB page next year.  There are a few blank days in the middle of the month.  That is when I was a bit under the weather and didn't workout except for a Flow series.

11-30-17 (Thursday) HY: Tennis + TCF.

11-30-17 (Thursday) HY: Tennis + TCF.

Final day of the month and I was able to spend it doing what I really love.  But this time, it was with my original club.  Although the level of the players isn't collectively as good as my new club, the joy they have when they play is undeniable.  I really enjoy playing with these old guys, who are actually really young... at heart.  And it is contagious.  The younger players haven't found the joy in tennis because they are trying to kill the ball all the time with spectacular shot making and what not.  But the older players are thinkers.  That is what I hope to learn from them.

There were only 7 members tonight on two courts.  One member was on a business trip so we had the opportunity to drill and play matches.  Since I was a little late, I was doing stroke practice and then Volley/Stroke practice.  We drilled for as long as the first match lasted.  They played as full a set as they could.  Ending in a score of 6-5.  Then, the three people who were drilling plus one, moved to the match court.  My serve was clicking and so was my partner's.  And we steamrolled our opponents, winning 6-1.  We switched partners and played another match.  I went cold.  My service percentage dropped some, but my strokes were a little better.  I made 4 BLISTERING down the line passing shots off the serve.  One almost every game I wasn't serving in.  But this time, I lost both of my service games.  I didn't double fault them away, but we just got out played.  I lost on the decider both games.  But the first game I had 40-Love and lost four straight points.  In the second game, I was down Love-30 but came back to deuce, then we got a taste of our own medicine and my partner got passed down the line off of my serve.  The game count was 3-3 and we only had time for one more game, my partner's serve, and we took the game.  The final point was my volley into the open court.  I made some incredible shots, if I do say so myself.  Balls being drilled right at me and I just hit a reflex volley, the a sliding volley for the point.  Fun points for sure.

Finished the day and month, of course, with a Flow series.

In the end, I burned a good 1270kcals.  A bit shorter session, but good all the same.  One more day to end the week.  Welcoming December.

11-29-17 (Wednesday) HY: P90X3 - Cold Start + T25 - Alpha: Speed 1.0 + TCF.

11-29-17 (Wednesday) HY: P90X3 - Cold Start + T25 - Alpha: Speed 1.0 + TCF.

Very disappointed today because I wasn't able to play tennis.  I was looking forward to playing because the venue was a new place for me.  Unfortunately, it rained all day and was still raining in the afternoon.  Eventually, I got word that it was moved to the indoor facility and, again, because it was a last minute reservation, we could only get one hour.  So, I decided not to go because it wouldn't have been worth the drive and all the effort just for one hour.  Most of it would have been just warming up anyway.  So, I decided to just stay home and do a regular workout.

I was thinking of doing either an X3 or T25 cardio routine.  But I knew I was going to need to start off with a good warm up.  So, I began with Cold Start.  Everything was fine through the jogging and pivoting move, but once I started doing the Safety Jacks, OH!! THE PAIN!!!  I felt a little sore in my arms and a little in my chest, but nothing too much all day.  But once I started doing the Safety Jacks, moving my arms back and forth just stretched my chest in a different way and it was excruciating!  I wasn't able to raise my arms as high, and that triggered the other muscles to show their soreness.  The push-ups were a pain.  Pretty much everything was putting me in pain.  It weakened a little by the end, but more surprises were coming in the main workout.

The routine was basically good, but the jumping moves put pressure on my chest, so I had to flex as much as possible to keep tight and less "bouncy".  I am thankful for the stretch intervals.  I originally wanted to do this routine last Friday, but accidentally did Alpha: Cardio.  But it was a blessing in disguise because I wouldn't have been able to handle Cardio today.  I was able to do a straight 25 so I was happy, but the move that killed me the most was the Low Cross Jacks.  My arches were screaming out in the last 30 seconds or so... in the main routine and the Burn Out.  I think I hit a second wind because I was able to get through the toughest part of the Burn Out pretty well.  But I was dogging it. 

I finished off with a good Flow Series.  I'm really getting a good even pace on both sides.

In the end, I burned a modest 507kcals.  Pretty much what I can expect from the shorter routines.