TGIF. I awoke at 6:15AM and took about 1/2 hour trying to psyche myself up to do this workout. I was still incredibly sore from yesterday's Legs & Back workout that I had tremendous difficulty trying to convince myself to get my body moving. I started with my own warmup, as I couldn't remember whether I liked Tony's warmup for this workout, and the first few moves of my warmup (running in place, knees up, then knees wide, then heels up, 30 seconds each, jumping jacks, lunges) went so poorly that I thought I actually couldn't get my body loose enough to work out.
It took a long time to get my mind right. I started the workout, and had difficulties with the first move, Duck and Cover. My quads were on fire and my glutes were screaming. The second move, Lunge and Jump (or something of that ilk) wasn't much better; my form was still off, my jumps minimal, and my arm motions questionable. I somehow managed to survive the first round. The second round went a little better, but the scoot runs lacked a bit of enthusiasm. The third round went well, because it has, by far, the easiest exercises of the entire workout.
Overall, not a great workout today, but a good example of showing up to push play, and slogging through the woes. This wasn't the way I wanted to finish Week 12, on a bit of a down note. I would have preferred to really dominate today's workout. You can't always get what you want, but if you try sometimes, you just might find, you get what you need. Am I ever looking forward to sleeping tonight, taking a day off tomorrow, and crawling into Week 13, Recovery Week.
Friday, January 8, 2010
Thursday, January 7, 2010
Round 4: Day 82: Legs and Back
This workout is likely the most difficult I have, in that my body always hurts for a day or two afterwards. I've been doing this workout regularly for about one year and the effect on my body today is similar to that of a year ago. Either I've been dogging it for a year (not likely) or it continues to challenge me. While I've grown used to wall squats, I still find the single leg wall squat challenging (major leg shake, as always), and the first exercise, balance lunges with one leg extended behind your body on a chair is my nemesis, especially as it is the first exercise and I do it with weights.
I've been using 10 lb weights for most of the weighted exercises, but increased the weight to 15 lbs during calf raises. I think there's an opportunity to yet increase the weights again. That would mean that I'd have to improve my attitude.
This workout moves at a fairly rapid pace. I ran through the entire DVD without pausing, which made for an elevated heart rate at times, but also made for a more intense and satisfying workout. Overall, definitely a keeper.
I've been using 10 lb weights for most of the weighted exercises, but increased the weight to 15 lbs during calf raises. I think there's an opportunity to yet increase the weights again. That would mean that I'd have to improve my attitude.
This workout moves at a fairly rapid pace. I ran through the entire DVD without pausing, which made for an elevated heart rate at times, but also made for a more intense and satisfying workout. Overall, definitely a keeper.
Wednesday, January 6, 2010
Round 4: Day 81: Yoga
It's a good thing that I did Yoga this morning and was able to calm my mind and body, because so far, this has been a vexing day. It's one of those days when no matter how fast you try to clear out your email in-box, new emails keep piling up. It's like swimming against the current in one of those endless pools.
It's been snowing here in grey, old Toronto recently, so I've been shovelling snow daily over the last number of days. The snow hasn't been that plentiful; just enough to warrant going outside for a shovel. Fortunately, due to the current cold temperatures, the snow has been light and fluffy, making shovelling relatively quick and easy. Snow shovelling for me is an exercise akin to yoga: mind-clearing. I find it somewhat therapeutic, being outside in the dark after dinner, alone with my thoughts, just clearing away the drifts. There's a zen-like quality to this work.
Regardless of the zen-like quality of the work, it can leave one with some muscle soreness. This, along with any lingering effects of this week's workouts, was addressed by today's yoga practice. As always, I found the workout to zip by and, before I knew it, the workout was over. While I really enjoy the yoga workouts, I only have two of them, and am starting to get a bit tired of the repetition. I'd like to add one or two other yoga workouts to my collection to have more variety and diversity.
Nevertheless, today's workout has been beneficial in addressing issues related to both mind and body. It's all good.
Namaste.
It's been snowing here in grey, old Toronto recently, so I've been shovelling snow daily over the last number of days. The snow hasn't been that plentiful; just enough to warrant going outside for a shovel. Fortunately, due to the current cold temperatures, the snow has been light and fluffy, making shovelling relatively quick and easy. Snow shovelling for me is an exercise akin to yoga: mind-clearing. I find it somewhat therapeutic, being outside in the dark after dinner, alone with my thoughts, just clearing away the drifts. There's a zen-like quality to this work.
Regardless of the zen-like quality of the work, it can leave one with some muscle soreness. This, along with any lingering effects of this week's workouts, was addressed by today's yoga practice. As always, I found the workout to zip by and, before I knew it, the workout was over. While I really enjoy the yoga workouts, I only have two of them, and am starting to get a bit tired of the repetition. I'd like to add one or two other yoga workouts to my collection to have more variety and diversity.
Nevertheless, today's workout has been beneficial in addressing issues related to both mind and body. It's all good.
Namaste.
Tuesday, January 5, 2010
Round 4: Day 80: Shoulders and Arms
Day 80. The end of this Round is in sight, which is sufficient incentive to keep going to completion. I was mildly concerned yesterday that I was coming down with a cold, having experienced some congestion and sneezing, coupled with my entire family being under the weather with colds and stomach flu. I prescribed myself extra rest last night, and awoke this morning feeling energized and refreshed, and ready to take on Shoulders and Arms.
I love this workout, especially using dumbbells. Briefly surveying my numbers from the last time (you see, it really does pay to write everything down! Information is knowledge, knowledge leads to better results) I decided to modify my strategy and pursue heavier weights, rather than increased repetitions. I made a note that on any exercise where I exceeded 10 reps, I would increase the weight. My objective was to achieve 8-10 reps on all weightlifting exercises, and try to sustain that each time the exercise was repeated. This resulted in an increase in weight on virtually every exercise. Sometimes, the weight felt a bit too heavy towards the end of the exercise (straight arm shoulder flys) and I lightened my load during the repeat of that exercise in order to ensure that I could complete the requisite number of repetitions.
The result was that I had an arm and shoulder burn like never before, and my body was really pumped up. I'll pursue this strategy again in the future, and look for further opportunities to increase my weight.
I love this workout, especially using dumbbells. Briefly surveying my numbers from the last time (you see, it really does pay to write everything down! Information is knowledge, knowledge leads to better results) I decided to modify my strategy and pursue heavier weights, rather than increased repetitions. I made a note that on any exercise where I exceeded 10 reps, I would increase the weight. My objective was to achieve 8-10 reps on all weightlifting exercises, and try to sustain that each time the exercise was repeated. This resulted in an increase in weight on virtually every exercise. Sometimes, the weight felt a bit too heavy towards the end of the exercise (straight arm shoulder flys) and I lightened my load during the repeat of that exercise in order to ensure that I could complete the requisite number of repetitions.
The result was that I had an arm and shoulder burn like never before, and my body was really pumped up. I'll pursue this strategy again in the future, and look for further opportunities to increase my weight.
Monday, January 4, 2010
Round 4: Day 79: Cardio Intervals
So much for my Bring It attitude. The last time I did this workout, I crowed about how I needed to double up with another cardio workout to feel any benefit. Unfortunately, due to illnesses in the family which have finally reached me, I was lucky to get in a workout at all today, nevermind doubling it up. Last week, my son got sick with a cold, and somehow never managed to keep more than 1m away from me all week. Yesterday, my wife and daughter came down with matching stomach flu. And me? I've got the title of Sole Survivor, and I intend to keep it that way. Yesterday, I felt slightly sluggish. That may have had something to do with parking in front of the tele to watch numerous NFL games, but my guess is that I may be in for a bit of a head cold. In anticipation, I loaded up on vitamin C and other goods, attempting to stave off ill health. This morning, I woke up slightly congested. I recall reading somewhere that if it's in you head, continue to work out. If it's in you chest, take a day off. Well, so far, it's in my head, so I decided to work out. But, I don't want to press my luck; hence, no doubling up today.
The workout went fine. I don't really find this workout too challenging. OK, it's pretty much the easiest cardio workout I own. So, I managed to raise my heart rate a bit, got my body moving around, and sort of phoned it in. But at least I showed up and pushed play. Tonight, I'm going to get plenty of sleep and rest my body. Tomorrow's workout should tell whether I've beaten these sniffles or not.
The workout went fine. I don't really find this workout too challenging. OK, it's pretty much the easiest cardio workout I own. So, I managed to raise my heart rate a bit, got my body moving around, and sort of phoned it in. But at least I showed up and pushed play. Tonight, I'm going to get plenty of sleep and rest my body. Tomorrow's workout should tell whether I've beaten these sniffles or not.
Round 4: Day 78: 30-15
This is fast becoming my favourite workout. It's very simple: pushups and pullups, somewhat similar to P90X Chest and Back, without the additional dumbbell exercises thrown in. Tony takes numerous breaks between exercises, and uses the time to crack wise. It's actually like working out with him, and it almost feels like I'm having a conversation with him between exercises. It makes for a relaxing and really enjoyable workout. Well, perhaps not too relaxing. You're actually really pounding away on your arms, shoulders and back. I spend my time between exercises bending over, moving my arms in a circular motion (stirring the pot) or hugging and loving myself. My arms get a huge pump and near the end of the workout, it's really hard to contemplate more pushups or pullups.
Numerically, I haven't really progressed in this workout, unlike most others. My numbers have remained constant, with the exception of a minor improvement in the pullups. The lack of improvement doesn't bother me. I'm actually pretty content staying with the numbers I have. My measuring stick is the final few exercises. If I had more energy, I would do a few more pushups and pullups. But alas, no. My arms are so tired at the end of the workout that I can't even raise my hands to my face to towel off. I'm completely wiped out. Without energy. Bagged. You get the idea. This workout is about survival. If I can just match the numbers from last time: great. I'm definitely going to do this workout more frequently during the next round.
Numerically, I haven't really progressed in this workout, unlike most others. My numbers have remained constant, with the exception of a minor improvement in the pullups. The lack of improvement doesn't bother me. I'm actually pretty content staying with the numbers I have. My measuring stick is the final few exercises. If I had more energy, I would do a few more pushups and pullups. But alas, no. My arms are so tired at the end of the workout that I can't even raise my hands to my face to towel off. I'm completely wiped out. Without energy. Bagged. You get the idea. This workout is about survival. If I can just match the numbers from last time: great. I'm definitely going to do this workout more frequently during the next round.
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