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DAY-07 T25 Focus Stretching

I am trying to catch up with by logs of each day.  Here is the recap from Sunday... Today marks the end of the first full week of out T25 Focus. This is a recap review of T25 Focus for week-1.  As I have stated in previous posts, the use of myfitnesspal is essential in tracking my daily intake of food.  As you can see from the graph to the right, my daily net intake goal is 1600 calories a day.  I was a little under this week.  I will try and make sure that I have an extra protein bar or shake next week to reach my goal. 











So here is the tale of the tape for the first week.

Starting Weight :191.0 lbs
Current Weight : 184.6 lbs
Starting % Fat : 18.4 %
Current % Fat : 17.2 %
Starting % Water :  62.4 %
Current  % Water : 63.3 %

So I am down 6.4 lbs, 1.2 % body fat.  Pretty happy with my results so far.  My goal is to go no lower then 180lbs, so I am going to need to watch my food intake and adjust accordingly to keep the weight on and reduce the the body fat.  That is my real goal, in this endeavor of T25 Focus that my wife and I are under taking.
 
Onto the workout review of T25 Focus Stretching.  You are only suppose to do the stretching routine today, but we have enjoyed it so much we added in the T25 Focus A-AB Interval for today as well.  The ab workout is not to intense with regards to your heart rate and cardiovascular training, so this is the reason that we picked this one to add in.  The stretching was very beneficial for me.  I do not stretch enough and this came in very handy today.  My body was in need of this.  That is one thing I do miss from INSANITY is the warm-up and stretch before every workout.  The only drawback is that it takes and extra 15 minutes to do those warmups and stretches.  If you remember early in the week I was very tight and did an extra workout that I call BaseBuild I, to get a little extra cardio and a good stretch in.  On the left is my Amour39 summary for the AB Interval and on the right is the Armour39 summary for the Stretching workout.  My AB workout was not as intense as Thursday's.  I averaged 141 with a high 177 and burned 331 calories compared to today's workout.  Going to need to push myself more next time.  Combining the two workouts I burned 525 calories.  Not bad for an ab and stretching workout.

Till next time... Be the Best that YOU can BE !!

DAY-06 T25 Focus

I'm a couple of days behind in updating my daily progress of T25 Focus. With that said, here is the tale of the tape for the first Saturday, August 3rd, which was good to me once again.
Weight   : 182.4 lbs
% Fat    : 16.7 %
% Water: 63.7 %

Since I did both routines on Friday, I am able to take the day off, but  chose not to, as my wonderful wife only got one of the routines in on Friday so I joined her for her second routine today, which was the Lower Focus again that I did on Friday !

The routine was just as hard today as it was yesterday.  I really need the work on my hip flexors.  Even with all the kicking done through my Jhoon Rhee TaeKwonDo training my hip flexors are not as strong as they need to be.  The squats, leg kicks are brutal.  It felt great getting another workout in, as Shaun T says, it's only 25 minutes !


As you can see from my Armour39, my average HR was  down just a little bit from the same workout on Friday.  My max was higher and I burned 5 fewer calories, so all in all I was very pleased with my effort !!

Going to go out and celebrate with my wife and get some sushi !!! Looking forward to some good food and a couple of beers !!

DAY-05 T25 Focus

And the daily scale was good to me once again today...

Weight    : 184.6 lbs
% Fat     : 17.2 %
% Water : 63.3 %

I was unable to get up this morning and get my workouts in.  Needed to get some needed sleep.  So I as soon as I got home from work today I threw in the T25 Focus Cardio followed by the T25 Focus Lower Focus workouts !















I did the Cardio before the Lower Focus, probably should have done them in reverse order.  The only good thing about that, was my ability to compare my cardio workout with that on Monday.  Workout wise it would have been better to do them in reverse order.  The T25 Lower Focus has many controlled squats, lunges, leg kicks and lower body balance work.  It reminds me of my Jhoon Rhee TaeKwonDo martial arts training.  Controlled slow moves that burn and burn.  My legs were definitely shaky and trembling during the workout.

I did a much better job on the T25 Focus Cardio as shown by my Armour39 picture on the left.  I averaged 164 heart beats per minute as compared to Mondays workout of 152 heart beats per minute.  Between the two exercises I burned 812 calories.  Not to shabby  for 50 minutes of work.  Going to do the Lower Focus again on Saturday with my wife.  Looking forward to trying that on its on and see how I do.  Here is a picture of me after the workout with my Train Savage t-shirt on that we got after completing the latest Savage Race in that took place in Maryland on the 20th of July.  Till next time... stay safe and be the BEST that you can be.

DAY-04 T25 Focus AB Interval

My Daily Weigh-in this morning :

Weight     : 185.2 lbs
% Fat        : 17.3 %
% Water  : 63.1 %

The app myfitnesspal has been a great tool over the last 6 months in helping me record my daily food intake, tracking my exercise and recording my progress with my weight.  The app is very easy to use and also has a web interface.  Here is my summary of my food intake for today.  I will be doing a review of this app in much greater detail in the near future.

Time to review the T25 Focus Alpha AB Intervals.  This is one great ab workout.  I liked this one much better then the INSANITY  Ab workout.  These moves did not hurt my lower back at all.  I liked that the recovery from the ab exercises was called cardio recovery.  Without the cardio recovery my heart rate would not have climbed very high at all.  This does not mean that the ab workout wasn't hard though.  My abs still ache and it is 5 hours since I finished the workout.  As you can see in the picture below, my Armour39 Heart Rate Monitor overview shows that I did not burn nearly as many calories as I did yesterday.  A little on the low side I think, but next time I should be able to go a little harder having done the DVD once all ready.  Looking forward to doing the Cardio again tomorrow and comparing my results to Monday's results.  There are two 25 minute workouts scheduled for Fridays.  Going to get up early and try and get both done before I need to leave the house for work.  With that said, I need to hit the sack so I can get some sleep.

DAY-03 T25-Focus Total Body Circuit

My daily weigh in this morning:

Weight    : 187.6 lbs
% Fat      : 18.4 %
% Water : 62.4 %

I record this info every day in MyFitnessPal so that I have a record of all my data.
Now on to what we really want to know...

As Shaun T says in INSANITY, that $#@! was BANANAS !!!! 

Yes, the T25 Focus Total Body Circuit was off the hook.  I watched the video last night so that I would be prepared for the workout today.  I slept through my alarm this morning, so I was unable to do the workout before work like I had hoped... My wife called me after she completed the workout this morning and said, "Holy $#@! that was HARD !!  So needless to say, I was a little disappointed that I didn't get to do the workout with her this morning.  So when I arrived home this evening I immediately dawned my Armour39 Heart Rate Monitor knee brace and got to the workout.  I was a little afraid as to what was to come, as my legs are still very sore all over.

This workout is what it says it is, a TOTAL BODY CIRCUIT !!! There were many squats and lunges to go along with what seemed like and eternity in the plank position with push-ups, spider push-ups, walking push-ups.  I pride my self and my upper body strength and push-up ability.  I can do 100-125 push-ups at the drop of a hat, and I had a hard time with the amount of time in the plank position with the multiple exercises from there. I am going to give the workout two thumbs UP !!  As you can see from the overview of my Armour39 Heart Rate Monitor, my 25 minute workout was off the chart.

I had decided before my workout, that I was also going to do what I call a BaseBuild I workout afterwards to get some good stretching in.  This workout entails doing the warm-up and stretching from INSANITY.  I recommend this to people who are afraid to start INSANITY. It teaches you some basic moves and gets a great stretch in.  I went all out during this additional 20 minutes and as you can see, I burned an additional 312 calories to go along with my 438 from the T25 Focus workout for a grand total of 750 calories.


I am feeling pretty good about where I am through the first three days of T25 Focus.  I'm getting ready to watch the workout for tomorrow so that I can be prepared for whats to come.  If I get some time tomorrow I want to try and talk about MyFitnessPal and my UP band in how I have incorporated them into my daily routine of life and the benefits that I get from them.


Till next time...
"Respect Tradition, Embrace Tomorrow!"
Make it a GREAT day !!

DAY-02 T25 Focus Alpha-Speed 1.0

Here are my initial measurements for T25 Focus, taken on Sunday night July 28th, 2013 :
Weight : 191.0 lbs
% Fat : 18.4 %
% Water : 62.4%
Chest : 43 3/4
Waist : 36
Thigh : 20
Calf : 15 3/4
Arm : 13 1/4

I will be taking all the measurements once a week on Sundays to compare... might even take pictures each week.

Woke up very early again... 4:20am so that I could get the workout in before the day started.  My daily weigh in today was:
Weight : 187.6 lbs
% Fat : 18.0 %
% Water : 62.7%

We did not pre-watch this workout, wish I would have.  Probably would have been able to get more out of it.


The T25 Focus Speed 1.0 workout is all about balance, stretch and quick movements.  Tanya does a great job doing a modified version of the workouts for those wanting a non-impact version of the exercises.  The workout started with quick movements followed by
a stretch and right back into the workout.  This DVD definitely got my HR up from yesterdays.  I peaked out at 183 bpm and had an average of 154.  My legs are sore through my inner thighs and groin and quads.

We just finished watching the DVD for tomorrow...  It looks BRUTAL !!!  Till then... make it a GREAT DAY !!!