2-27-18 (Tuesday) HY: Pickle-Ball + TCF + Ab EMS.
Today is not my normal Pickle-Ball day, but again, because of schedule changes, I'm being flexible with my exercise schedule. A Pickle-Ball for this week just happened to land on today. As I got out onto the court, I was feeling really stiff. Especially my legs. No doubt it is because of yesterday's workout that basically fried my legs.
I sort of cut the warm-up short because I wasn't sure if John would last to the end, and I wanted to get the game started. I should have warmed up longer. As the first game started, I just couldn't get anything going. I was spraying balls just outside the lines, into the net, right into the hitting zone of John, and he took full advantage. We had a few good rallies, but on the whole, I played like I was in a hole. I lost that game 3-15. This was probably the worst loss to John ever.
Game 2. I started out strong... sort of. By jumping out to a 2-0 lead, then we stayed pretty close all the way to 11-11. I pretty much held the lead the whole game, but then I hit a wall at 11 points. Then I just collapsed. And I ended up losing 11-15. This is the first time in recent memory that I lost two games in a row. I was not feeling very confident. I felt as though I were playing very tentatively.
I changed tactics in the third game, and I started to attack the net more. In the first two games, John was playing very aggressively while I was mainly a playing defensive style. So, I started being more aggressive, and it paid off. I was also feeling more warmed up and my footwork and movement were easier. I also started to find my range in the court and I was virtually painting the lines. I took the third game 15-4.
In the fourth game, it was extremely tight all the way to 10-10. We were stuck on 5-3 for a long time, close to 10 minutes just trading serves back and forth. We inched up little by little, then we got stuck on 10-10. We were trading serves fro another 5-6 minutes. I was thinking that the one to break the tie would take the game. Yes, you guessed it, I broke the tie and ran of 5 points to take the game. Up until today, I was terrible at closing games out. I would get to 14 points, then I couldn't close out game point. Today, I was able to close it out straight. That one thing made be very happy. I was thinking we were done, but this time, John suggested one more game. Sort of a tie-breaker.
I smashed that game wide open right from the beginning. I jumped out to a 9-0 lead and didn't look back. Another epic game with some incredible shots, saves, and strategy. But I ended up winning the game 15-3.
But I must say that John was playing extremely well today. I would hit shots that I thought I got passed him, but somehow he got it back with a flick of the wrist. That must have happened half a dozen times. I actually got the ball passed him, but he was able to get it back. Great shots all around. It was a fun and tiring match.
After the match, I was able to get a Flow series done. Then later that night, I got my EMS in as well.
In the end, I burned 1080 kcals. On the drive home and at home, I was feeling very sore and tired. It usually doesn't happen, but I was really tired. Walking was chore tonight as well. But I'd do it again in a heartbeat.
Wednesday, February 28, 2018
2-26-18 (Monday) HY: ChaLEAN Extreme - Fat Burn Challenge + I've Got Abs + TCF.
2-26-18 (Monday) HY: ChaLEAN Extreme - Fat Burn Challenge + I've Got Abs + TCF.
Since I finished the resistance program of ChaLEAN Extreme on Friday, I was sort of at a loss for what to do next. I will be traveling for most of March without access to a place to workout so any exercise I do will have to be small body weight moves. The plan is to start Body Beast in April, but until then, I'll be doing a lot of bodyweight stuff from these independent trainers I see on the internet. There is a lot of good stuff out there. But while I have access to my computer and my video programs (for the next week) I'll do some of those routines as one-offs. Today, was Fat Burn Challenge. I didn't even remember what type of routine it was because I've done it only once or twice, and that was a while ago.
Once I got into it, I realized that it was just a short cardio routine, no weights, but using a Thigh Toner. Incidentally, I just got a new Thigh Toner Band. The bands that came with my Tai Cheng program seemed to be stretching out a bit and were a little light. So I decided to get what I thought was the next step up in tension. The band was used for only one circuit in this routine, but I was sort of regretting getting the "Heavy" band. My glutes and outer thighs were ON FIRE!!! And the move where I am just raising one leg alternating, I could barely get my legs up. But I am getting ahead of myself. The routine starts off with a Jumping Jack variation circuit. It was very "Insanity" or "Y25" ISH. My calves and arches were absolutely dying. I couldn't make it all the way through, I had to tap out rather quickly to shake out my legs and feet. And that was just the beginning. After the initial painful start, I was able to keep up, until the Thigh Toner work. Then again, BURN!!! This routine was largely a leg workout, and my legs were thoroughly worked out. Here it is:
I also wanted to get abs in so I when to "I've Got Abs". Mainly because of the Push-Ups throughout the routine, and I wanted to get some body weight upper body work done. The weighted moves are killer moves. Weighted Crunches, and Weighted Oblique V-Ups. I was using a 7.5 kg dumbbell and that was about my limit on the V-Ups. I can usually do more on the Oblique V-Ups, but I was already quite spent from the earlier routine. I got the burn I wanted from this routine, and some pump from the weighted work. Then I finished out with good Flow series.
In the end, I burned 725 kcals. That is a good burn for a short routine.
Since I finished the resistance program of ChaLEAN Extreme on Friday, I was sort of at a loss for what to do next. I will be traveling for most of March without access to a place to workout so any exercise I do will have to be small body weight moves. The plan is to start Body Beast in April, but until then, I'll be doing a lot of bodyweight stuff from these independent trainers I see on the internet. There is a lot of good stuff out there. But while I have access to my computer and my video programs (for the next week) I'll do some of those routines as one-offs. Today, was Fat Burn Challenge. I didn't even remember what type of routine it was because I've done it only once or twice, and that was a while ago.
Once I got into it, I realized that it was just a short cardio routine, no weights, but using a Thigh Toner. Incidentally, I just got a new Thigh Toner Band. The bands that came with my Tai Cheng program seemed to be stretching out a bit and were a little light. So I decided to get what I thought was the next step up in tension. The band was used for only one circuit in this routine, but I was sort of regretting getting the "Heavy" band. My glutes and outer thighs were ON FIRE!!! And the move where I am just raising one leg alternating, I could barely get my legs up. But I am getting ahead of myself. The routine starts off with a Jumping Jack variation circuit. It was very "Insanity" or "Y25" ISH. My calves and arches were absolutely dying. I couldn't make it all the way through, I had to tap out rather quickly to shake out my legs and feet. And that was just the beginning. After the initial painful start, I was able to keep up, until the Thigh Toner work. Then again, BURN!!! This routine was largely a leg workout, and my legs were thoroughly worked out. Here it is:
I also wanted to get abs in so I when to "I've Got Abs". Mainly because of the Push-Ups throughout the routine, and I wanted to get some body weight upper body work done. The weighted moves are killer moves. Weighted Crunches, and Weighted Oblique V-Ups. I was using a 7.5 kg dumbbell and that was about my limit on the V-Ups. I can usually do more on the Oblique V-Ups, but I was already quite spent from the earlier routine. I got the burn I wanted from this routine, and some pump from the weighted work. Then I finished out with good Flow series.
In the end, I burned 725 kcals. That is a good burn for a short routine.
Tuesday, February 27, 2018
2-25-18 (Sunday) HY: Tennis + Ab EMS.
2-25-18 (Sunday) HY: Tennis + Ab EMS.
Rainy Sunday.
Since the weather was not good, we had to get courts at the indoor facility. Unfortunately, we could only secure one court, but luckily, we were able to get it for four hours. The big thing about having only one court is that if many members come, we can't do a lot of continuous drilling. Lines form and waiting for your turn takes time. So I was a little worried about how much I could actually play today. Luckily, for some unknown reason, only 8 members showed up. So it was actually a lot more drilling than normal. It took a little while, but my stroke started to fire on all cylinders. The biggest issue was with deep balls with heavy backspin. I know they are going to shoot back, but I just couldn't catch up with them. I am getting better with balls that are high and with heavy topspin. I still need a lot of drilling to get my timing sharper. My serve had some real bite to it today. I hit only a couple of aces, but I hit about 50% unreturnable serves. Not just slice serves, but also flat serves. Angles were varied as well. But there was a moment, that I suddenly lost my toss and wasn't able to toss the ball into position like a was just moments before. But after a few rounds, I got it back. I would really like to know why something like that happens. It can't be just a lapse in concentration. Anyway, it was a great practice and drill session today. What is probably the best thing about today is that all the attending members were advanced so I was able to hit out every turn. No letting up and no taking it easy for the beginners. I'm not saying that I don't want the beginners to come, but sometimes it's nice to just smack the ball all the time. Playing with beginners is good for teaching control and for working on form. It was a long and fun day. Oh, and instead of the regular reservation from 10 am to 1 pm, the club managed to get reservations from 1 pm to 5 pm.
Later that night, I got my EMS done before bed.
In the end, I burned 1360kcals. It was a good burn for a rainy day.
Rainy Sunday.
Since the weather was not good, we had to get courts at the indoor facility. Unfortunately, we could only secure one court, but luckily, we were able to get it for four hours. The big thing about having only one court is that if many members come, we can't do a lot of continuous drilling. Lines form and waiting for your turn takes time. So I was a little worried about how much I could actually play today. Luckily, for some unknown reason, only 8 members showed up. So it was actually a lot more drilling than normal. It took a little while, but my stroke started to fire on all cylinders. The biggest issue was with deep balls with heavy backspin. I know they are going to shoot back, but I just couldn't catch up with them. I am getting better with balls that are high and with heavy topspin. I still need a lot of drilling to get my timing sharper. My serve had some real bite to it today. I hit only a couple of aces, but I hit about 50% unreturnable serves. Not just slice serves, but also flat serves. Angles were varied as well. But there was a moment, that I suddenly lost my toss and wasn't able to toss the ball into position like a was just moments before. But after a few rounds, I got it back. I would really like to know why something like that happens. It can't be just a lapse in concentration. Anyway, it was a great practice and drill session today. What is probably the best thing about today is that all the attending members were advanced so I was able to hit out every turn. No letting up and no taking it easy for the beginners. I'm not saying that I don't want the beginners to come, but sometimes it's nice to just smack the ball all the time. Playing with beginners is good for teaching control and for working on form. It was a long and fun day. Oh, and instead of the regular reservation from 10 am to 1 pm, the club managed to get reservations from 1 pm to 5 pm.
Later that night, I got my EMS done before bed.
In the end, I burned 1360kcals. It was a good burn for a rainy day.
Friday, February 23, 2018
2-23-18 (Friday) HY: ChaLEAN Extreme - Lean Circuit 3 + Anabolic Stretch + TCF + Ab EMS.
2-23-18 (Friday) HY: ChaLEAN Extreme - Lean Circuit 3 + Anabolic Stretch + TCF + Ab EMS.
I had a meeting in the afternoon that was scheduled to last into the late afternoon so I wouldn't have had time to workout after work, so I had to do a morning workout. Which was fine because it would give me a chance to sleep early tonight.
I was looking forward to this workout because I'm finishing ChaLEAN Extreme with this routine. I was going to go back and do one more round of Burn Circuit but here is the thing, I am going to take a month off from weightlifting to help my right forearm heal. Since I did the OCR Dead Hang Challenge in December, the pain in my right forearm has gotten worse. I thought it was tennis elbow, but it didn't really hurt that much when playing tennis. It would flare up most when I did Pull-Ups or any bar work for longer than 30-seconds at a time. So, since I'm taking a business trip to the USA in March, I'll be taking a break from my tennis club through March, and so I will only do Bodyweight workouts and Pickle-Ball during March. I will work my way back from April. That is the plan. I may stay off the bar for a little longer than just one month. I'll re-evaluate my condition at the end of March to see if I can get back to moderate weights. Wish me luck.
Today's workout was a good one. There was a lot of Shoulder and Chest work. The Fly moves and the Press moves were all done to just before failure. Mainly because I was able to go up in weight on most of the moves and I felt the strength increase over last time. Moves 1, 2, 3, 4, 6, and 8 all went up by 1.25kgs. I know it doesn't seem like much, but even that small amount makes a huge difference. The one move that didn't go up in weight is a move that no one on Chalene's team even Chalene uses a weight. Move 5. Push-Up Side Planks. I use a weight because it is a move I did in Insanity, and with Tony. I was starting to gas out so I stayed with the same weight for that one move. Everyone knows the move, Weight in the hand that goes up. But one thing also that is a little different is that for the Breakdown, I did two reps on each side of the same move. That is why the Breakdown number is 4 instead of 3. I didn't want to do just a regular Push-Up for the Breakdown. The other two moves were Traveling Push-Ups and Army Crawl. But for the Army Crawl, I changed it a bit to do more Push-Ups into Spider Push-Ups. Still hit my Oblique muscles, but added Chest, Back, and some Arms. There was one move that I was unable to hit 12 reps on, that is move 6. Dead Lift Frontal Press. That slow bend with the weights in hand really zapped my strength. And on the last rep (10th) I almost didn't make the Press up to the top. I paused a moment in the middle. Then, I had to bear down and hold my breath to push the dumbbells up the last 5 inches. When I held my breath, I knew it was over. I couldn't even think about going for two more reps. Now, let's talk about the Pull-Ups. I did the alternating weighted/unweighted sets again, and I was happy with my progress. I did my two toughest Pull-Up variations, first Wide Front, then Close Grip. I added 12 kgs to the weighted sets. The first weighted set, I could only get 6 reps, but on the unweighted set, I got 14 reps. That is the most Wide Front I've done in a long time. Close Front weighted, I got 8 reps done. That is one more than last time, but I stayed at the same number for unweighted, only 14 reps. Because of the overall added weight on most of the moves, I think I gassed out more today. I believe that if I had stayed with the previous weight, I would have had more energy and strength to do at least two more reps and get to 16 reps, but that is all neither here nor there. But I felt good overall.
My forearms were feeling really pumped more than my Shoulders so I focused on forearms in my anabolic stretch. I took a lot of time to try and stretch them out, also to relieve the pain that was there. I did a little stretch on my shoulders as well. For some reason, I totally forgot my chest. I was a bit upset afterward about that. But my forearms felt a lot better when I was done. Then I finished with a good Flow series. Later in the evening, I got in my EMS.
In the end, I was surprised that I burned over 800 kcals. That was a good burn for a morning workout. But since it was cold, I turned on my heater so I got a good sweat on and wasn't feeling cold at all. It was a good ending to the month and to ChaLEAN Extreme. I look forward to rehabbing my forearm.
Happy Weekend!
I had a meeting in the afternoon that was scheduled to last into the late afternoon so I wouldn't have had time to workout after work, so I had to do a morning workout. Which was fine because it would give me a chance to sleep early tonight.
I was looking forward to this workout because I'm finishing ChaLEAN Extreme with this routine. I was going to go back and do one more round of Burn Circuit but here is the thing, I am going to take a month off from weightlifting to help my right forearm heal. Since I did the OCR Dead Hang Challenge in December, the pain in my right forearm has gotten worse. I thought it was tennis elbow, but it didn't really hurt that much when playing tennis. It would flare up most when I did Pull-Ups or any bar work for longer than 30-seconds at a time. So, since I'm taking a business trip to the USA in March, I'll be taking a break from my tennis club through March, and so I will only do Bodyweight workouts and Pickle-Ball during March. I will work my way back from April. That is the plan. I may stay off the bar for a little longer than just one month. I'll re-evaluate my condition at the end of March to see if I can get back to moderate weights. Wish me luck.
Today's workout was a good one. There was a lot of Shoulder and Chest work. The Fly moves and the Press moves were all done to just before failure. Mainly because I was able to go up in weight on most of the moves and I felt the strength increase over last time. Moves 1, 2, 3, 4, 6, and 8 all went up by 1.25kgs. I know it doesn't seem like much, but even that small amount makes a huge difference. The one move that didn't go up in weight is a move that no one on Chalene's team even Chalene uses a weight. Move 5. Push-Up Side Planks. I use a weight because it is a move I did in Insanity, and with Tony. I was starting to gas out so I stayed with the same weight for that one move. Everyone knows the move, Weight in the hand that goes up. But one thing also that is a little different is that for the Breakdown, I did two reps on each side of the same move. That is why the Breakdown number is 4 instead of 3. I didn't want to do just a regular Push-Up for the Breakdown. The other two moves were Traveling Push-Ups and Army Crawl. But for the Army Crawl, I changed it a bit to do more Push-Ups into Spider Push-Ups. Still hit my Oblique muscles, but added Chest, Back, and some Arms. There was one move that I was unable to hit 12 reps on, that is move 6. Dead Lift Frontal Press. That slow bend with the weights in hand really zapped my strength. And on the last rep (10th) I almost didn't make the Press up to the top. I paused a moment in the middle. Then, I had to bear down and hold my breath to push the dumbbells up the last 5 inches. When I held my breath, I knew it was over. I couldn't even think about going for two more reps. Now, let's talk about the Pull-Ups. I did the alternating weighted/unweighted sets again, and I was happy with my progress. I did my two toughest Pull-Up variations, first Wide Front, then Close Grip. I added 12 kgs to the weighted sets. The first weighted set, I could only get 6 reps, but on the unweighted set, I got 14 reps. That is the most Wide Front I've done in a long time. Close Front weighted, I got 8 reps done. That is one more than last time, but I stayed at the same number for unweighted, only 14 reps. Because of the overall added weight on most of the moves, I think I gassed out more today. I believe that if I had stayed with the previous weight, I would have had more energy and strength to do at least two more reps and get to 16 reps, but that is all neither here nor there. But I felt good overall.
My forearms were feeling really pumped more than my Shoulders so I focused on forearms in my anabolic stretch. I took a lot of time to try and stretch them out, also to relieve the pain that was there. I did a little stretch on my shoulders as well. For some reason, I totally forgot my chest. I was a bit upset afterward about that. But my forearms felt a lot better when I was done. Then I finished with a good Flow series. Later in the evening, I got in my EMS.
In the end, I was surprised that I burned over 800 kcals. That was a good burn for a morning workout. But since it was cold, I turned on my heater so I got a good sweat on and wasn't feeling cold at all. It was a good ending to the month and to ChaLEAN Extreme. I look forward to rehabbing my forearm.
Happy Weekend!
2-22-18 (Thursday) HY: Pickle-Ball + Ab EMS.
2-22-18 (Thursday) HY: Pickle-Ball + Ab EMS.
It was a good day for Pickle-Ball. The gym was still colder than outside, but not fridged cold like the past few weeks. We were both able to get a good sweat on despite the cold. Again, no classes and we both got all the work we needed to do done, so it's a play day for us. We both were a little more rested than last week so I think we had a little more energy and endurance.
The warm-up was good, but I wasn't stroking the ball well. I was hitting a lot of balls into the net and I was missing the lines a little more than I like. I was a little nervous that this might be a harbinger of things to come. I almost got warm enough to take off my outer jacket, but I was still afraid that if I did, I would get too cold because of my sweat, so I left it on the whole time.
The first game was either very competitive to start or we were still working out the rust from our games because we were stuck on 0-0 for like 5-6 serve changes. Finally, John broke through and got the first point. He went on a 10 point run from there. Being down by 10 points is a little disheartening. Things just weren't clicking for me. It was just a continuation of the warm-up where things just weren't going in or over. I was pretty erratic as well. I would hit an awesome shot to get the serve back, but then the next shot would be a junker into the net or a shank way outside the court. I finally got my first few points but it was too little too late and I lost that first game, 7-15.
Game 2 was almost a reverse carbon copy of the first game. I was up 9 points before John got his first points. Again, some great shots and some junkers. We both were still very inconsistent. I finally took the game 15-7.
Game 3 was a lot closer. Until 12-12, we never were less than 2 points behind or in front of the other. There were a ton of service changes and we were stuck on 10-10 for a really long time. I was thinking that the person who broke out of the tie was going to win the game. I was the one to break the time, and after a few hard fought points, I finally took the game 15-11.
We were at the end of our regular time, but we were feeling good, so we decided to play one more. Up until now, the person that scored first has gone on to win the game, and this time, John scored first and rushed out to a 0-3 lead. But that was the biggest lead either one of us would have until we reached 9-9. Another really epic battle. We were again stuck on that score for a while until I finally broke the time and rushed out to 14-9. I lost the service once and gave up a couple of points, I got it back and then closed out the game, winning 15-11.
It was a ton of fun, and I had got a great workout, especially on my legs.
When I got home, I got in my EMS in the evening.
In the end, I burned just under 1200 kcals. Two days in a row almost hitting 1200 kcals. I wonder how much I'll burn come summer. Either way, today was awesome fun!
It was a good day for Pickle-Ball. The gym was still colder than outside, but not fridged cold like the past few weeks. We were both able to get a good sweat on despite the cold. Again, no classes and we both got all the work we needed to do done, so it's a play day for us. We both were a little more rested than last week so I think we had a little more energy and endurance.
The warm-up was good, but I wasn't stroking the ball well. I was hitting a lot of balls into the net and I was missing the lines a little more than I like. I was a little nervous that this might be a harbinger of things to come. I almost got warm enough to take off my outer jacket, but I was still afraid that if I did, I would get too cold because of my sweat, so I left it on the whole time.
The first game was either very competitive to start or we were still working out the rust from our games because we were stuck on 0-0 for like 5-6 serve changes. Finally, John broke through and got the first point. He went on a 10 point run from there. Being down by 10 points is a little disheartening. Things just weren't clicking for me. It was just a continuation of the warm-up where things just weren't going in or over. I was pretty erratic as well. I would hit an awesome shot to get the serve back, but then the next shot would be a junker into the net or a shank way outside the court. I finally got my first few points but it was too little too late and I lost that first game, 7-15.
Game 2 was almost a reverse carbon copy of the first game. I was up 9 points before John got his first points. Again, some great shots and some junkers. We both were still very inconsistent. I finally took the game 15-7.
Game 3 was a lot closer. Until 12-12, we never were less than 2 points behind or in front of the other. There were a ton of service changes and we were stuck on 10-10 for a really long time. I was thinking that the person who broke out of the tie was going to win the game. I was the one to break the time, and after a few hard fought points, I finally took the game 15-11.
We were at the end of our regular time, but we were feeling good, so we decided to play one more. Up until now, the person that scored first has gone on to win the game, and this time, John scored first and rushed out to a 0-3 lead. But that was the biggest lead either one of us would have until we reached 9-9. Another really epic battle. We were again stuck on that score for a while until I finally broke the time and rushed out to 14-9. I lost the service once and gave up a couple of points, I got it back and then closed out the game, winning 15-11.
It was a ton of fun, and I had got a great workout, especially on my legs.
When I got home, I got in my EMS in the evening.
In the end, I burned just under 1200 kcals. Two days in a row almost hitting 1200 kcals. I wonder how much I'll burn come summer. Either way, today was awesome fun!
Thursday, February 22, 2018
2-21-18 (Wednesday) HY: Tennis + Ab EMS.
2-21-18 (Wednesday) HY: Tennis + Ab EMS.
Tonight was my evening tennis session as usual, but due to circumstances that surround the issue of court reservations, we were only able to reserve one court for our time. I was considering not going because if many people came, there would be limited on-court practice time. But then I thought that maybe others would be thinking that and not go, so I gambled and decided to go hoping for only a few members. For the first hour, there were only 6-8 members, and it was great, I got a lot of practice in. However, as we entered the second hour, people started to come and eventually, there were 14 people all playing on one court. But the rotations were fast and the wait time wasn't as long as I expected. The menu worked out just right. In the beginning, we did Stroke/Volley practice, and I was able to do a lot. I was feeling good right from the beginning. I was striking the ball well, and seeing the ball well. But that initial heat cooled off a bit and I started to overhit. We did two rounds of Stroke/Volley because that was the best use of one court. The stroke people could have a little longer turns with fewer balls. When more people came, we switched to Serve/Return. We only had four balls which made the rotation faster. My serve was at about 65-70%. I tried to power a few balls, but it wasn't as fast as I had hoped. I may need to rethink my game due to age and loss of power. The last drill was Point Sims, but instead of being fed the ball, as usual, we actually got to serve to start the point. I did really well and won points off the advanced players. Service winners and clean winners.
When I got home, I got in my EMS before bed.
In the end, I burned just under 1200 kcals. It was a good evening, and I think I would have regretted not going, so I'm glad I went.
Tonight was my evening tennis session as usual, but due to circumstances that surround the issue of court reservations, we were only able to reserve one court for our time. I was considering not going because if many people came, there would be limited on-court practice time. But then I thought that maybe others would be thinking that and not go, so I gambled and decided to go hoping for only a few members. For the first hour, there were only 6-8 members, and it was great, I got a lot of practice in. However, as we entered the second hour, people started to come and eventually, there were 14 people all playing on one court. But the rotations were fast and the wait time wasn't as long as I expected. The menu worked out just right. In the beginning, we did Stroke/Volley practice, and I was able to do a lot. I was feeling good right from the beginning. I was striking the ball well, and seeing the ball well. But that initial heat cooled off a bit and I started to overhit. We did two rounds of Stroke/Volley because that was the best use of one court. The stroke people could have a little longer turns with fewer balls. When more people came, we switched to Serve/Return. We only had four balls which made the rotation faster. My serve was at about 65-70%. I tried to power a few balls, but it wasn't as fast as I had hoped. I may need to rethink my game due to age and loss of power. The last drill was Point Sims, but instead of being fed the ball, as usual, we actually got to serve to start the point. I did really well and won points off the advanced players. Service winners and clean winners.
When I got home, I got in my EMS before bed.
In the end, I burned just under 1200 kcals. It was a good evening, and I think I would have regretted not going, so I'm glad I went.
Tuesday, February 20, 2018
2-20-18 (Tuesday) HY: ChaLEAN Extreme - Lean Circuit 2 + Anabolic Stretch + TCF + Ab EMS.
2-20-18 (Tuesday) HY: ChaLEAN Extreme - Lean Circuit 2 + Anabolic Stretch + TCF + Ab EMS.
I was able to start my workout a little early today so I could really lean into it (pun intended). The target muscles today were Shoulders: Anterior, Mid, and Dorsal, and the Upper Back. All four sets of Pull-Ups had the added 12 kgs. The variations were Wide Front (6 reps), 5-Grip (5x3), Close Front (8 reps), and Parallel Grip (10 reps). The rep count on the first two sets were the same as last time, but the last two sets, I was able to add two reps to both variations. All with the extra load. I was very happy about that. Especially on the last set, the Parallel Grip. I finally got to double-digit reps. I was struggling in the Single-Digit range and wanted to get into double-digits for a while. Got It! During the regular routine, I kept the weight the same on most moves. I tried to up the weight on move 3. Single Hamstring Curls, with Lateral Raise to 8.75kgs. I was able to get through the reps, but my form, especially on the last rep was sketchy. Range of motion was also an issue. So, on the next Shoulder move, I went back to the regular weight of 7.5kgs. At that weight, I was able to keep good form and still feel the burn. I was able to up the weight on the last move, 9. Squat with Double-Arm Anterior Delt Lift. Last time, 6.25kgs was just too heavy, so I quickly switched out for 5kgs. But this time, I was able to handle 6.25kgs, and keep good form, a good pace, and range of motion. I didn't do an additional ab routine because my abs were burned out by moves in this routine, like move 6. Plank with Single Arm Row. I could feel my core getting the burn, along with every other part of my body. I felt stronger today, so I was happy to up the weights where I could.
I was able to start my workout a little early today so I could really lean into it (pun intended). The target muscles today were Shoulders: Anterior, Mid, and Dorsal, and the Upper Back. All four sets of Pull-Ups had the added 12 kgs. The variations were Wide Front (6 reps), 5-Grip (5x3), Close Front (8 reps), and Parallel Grip (10 reps). The rep count on the first two sets were the same as last time, but the last two sets, I was able to add two reps to both variations. All with the extra load. I was very happy about that. Especially on the last set, the Parallel Grip. I finally got to double-digit reps. I was struggling in the Single-Digit range and wanted to get into double-digits for a while. Got It! During the regular routine, I kept the weight the same on most moves. I tried to up the weight on move 3. Single Hamstring Curls, with Lateral Raise to 8.75kgs. I was able to get through the reps, but my form, especially on the last rep was sketchy. Range of motion was also an issue. So, on the next Shoulder move, I went back to the regular weight of 7.5kgs. At that weight, I was able to keep good form and still feel the burn. I was able to up the weight on the last move, 9. Squat with Double-Arm Anterior Delt Lift. Last time, 6.25kgs was just too heavy, so I quickly switched out for 5kgs. But this time, I was able to handle 6.25kgs, and keep good form, a good pace, and range of motion. I didn't do an additional ab routine because my abs were burned out by moves in this routine, like move 6. Plank with Single Arm Row. I could feel my core getting the burn, along with every other part of my body. I felt stronger today, so I was happy to up the weights where I could.
I did a full course of Anabolic Stretching on the target muscles. I think I'm getting a hand of it. All five sets of 30 seconds with 20 second breaks. I could feel the stretch a little better this time around. I finished off with a Flow series, and then got my EMS in later in the evening.
In the end, I burned a modest 700+ kcals. I was hoping for more, but it was a little chilly in my room. But the target muscles were burning up good today.
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