Goal 1: Increase Middle-Splits Range To 160 degrees

Following my failed 30-day attempt to accomplish a full middle splits and the lessons learned from that experience, I decided to gradually increase my middle-splits range to 160 degrees in September.

The plan was to train 3 days a week (Mondays, Wednesdays, and Fridays).

I started well and was able to complete the first 5 trainings; unfortunately, I ended up getting sick for about 30 days during which my body had ample rest with little/no exercises.

During this period, I missed about 3 training sessions and apart from horse stance and light hamstring stretches, I skipped all the other stretches.

When I eventually returned back to training, I felt I had lost some flexibility and had some lost ground to cover.

During all the trainings, I didn't push myself too hard. The goal was to enjoy the training sessions so I could keep performing them.

I also had to ensure I wasn't hurting myself.

The Result

The final training was last Monday (a couple of days ago) and on this day, I had already made a mistake of skipping gym.

When I also got into the splits session, I warmed up a little bit, but not as much as I normally do.

Unsurprisingly, that session wasn't my best. I felt my hip flexors were more tense than normal and I didn't reach my max range of motion in that session.

So, in today's training (another goal for a new month), I had ample warm-up drills, both during gym-time and before the middle-splits training session.

In the session, I actually went so low that my thighs rested comfortably on the lower flat side of the yoga block I used for support.

Taking a picture of the pose and measuring my angle, it was

162 degrees!

Woohoo! I exceeded my goal!

I wasn't sure I was going to accomplish the goal during the month, but I kept going because I didn't want to abandon my middle splits goal.

I'm close to the end now and if I can accomplish the same in October, my butts would touch the ground in a middle splits by the time November rolls by.

That would be insanely great!

Goal 2: Water Treading For 30 Seconds

In September, I decided to learn water treading for 30 seconds with my face above the water.

The plan was to swim & practise on Tuesdays and Thursdays.

Unfortunately, I was sick for about a week after the 2nd session.

After I got better and because the weather had changed from summer to autumn (with the water colder than it used to be), I haven't been in the water since.

So, not only didn't I accomplish this goal, I haven't swum in about 3 weeks!

That's a little sad :(

Renewed Goals

On my renewed goals,

• Apart from the first 2 days of the month, I actually walked more than 17k-steps-every-weekday; so, I consistently met this goal.
• I had about 50-75% success rate on the 4k-steps-every-weekend
• I have not achieved my muscle-up yet; while I'm much stronger and able to complete about 8-rep pull-ups (with subsequent pull-ups afterwards), I'm not yet strong enough to convert a pull-up into a muscle-up. I haven't really spent much time on this goal.
• My handstands, headstands, and backbends are much better; I'm beginning to hold about 2 - 3 seconds hold on handstands (with wall support) since my arms, hands, & wrists are much stronger. I'm able to hold more than 60 seconds on headstand while making various shapes with my lower body. As for backbends, I"m strong enough to complete 3 backbends in succession without any wall support.

I'm back to the challenge after missing a whole week due to feverish conditions.

Although I didn't complete any horse stance drills while out, I was still stretching my hamstrings.

Once I got a break at work, I decided to start the training.

The Training

I got on the floor and started with the warm-up drills:

• Favorite drills (video below)
• Straddle leg lifts
• Lying down butterfly pose
• Standing hamstring stretch
• Lifting inner thigh stretch (same as in the below video, but with the leg lifted):

I had also completed additional weighted butterfly pose (25-lbs dumbbell on each thigh for 2 mins) at the gym.

I was ready for the stretching session

The Experience

1st set was 60 seconds and by the end, my legs had reached their max range of motion.

2nd set was also 60 seconds and all I was doing was simply holding on.

3rd through 5th sets were 90 seconds and while I did feel the intensity, it wasn't overwhelming.

I also wasn't pushing too hard as I was also building the leg strength to sustain the stretch.

After the 5th set, I had a 2-min rest.

6th set was also 90 seconds and the stretch was also intense.

7th set was 60 seconds and it was less intense (I went about 90% of the max range of motion).

Once over, I rested for 60 seconds and went for another stretch, to film and check my progress.

Unfortunately, there didn't seem to be any progress (no increase in angle), even though my legs do feel freer and more limber.

Bummer! :(

Water Treading

Because I was just recovering from fever, I didn't want to jump into the pool immediately (we're now in the Fall weather; so, the mornings are colder than before) and risk falling sick again.

I will re-commence on Thursday.

Day 4

"Your success is measured by your willingness to keep trying."
                    - Anonymous

This Week's Weight Goal

Planned weight goal for this week was 196.56 lbs.

Last Week's Weight

Last week's official weight was 194.20 lbs

By Monday morning, it was around 197 lbs.

The week's plan was to have a day-long fast (it's more like greatly-reduced caloric intake than an actual fasting) on Monday, an intermittent fast on Tuesday, another day-long fast on Wednesday, an intermittent fast on Thursday, and a day-long fast on Friday.

The plan succeeded, except for on Friday when my appetite overwhelmed my fasting resolve and I went on a snacking binge.

Saturday morning, I woke up and weighed myself.

193.60 lbs

It's like my body is attempting to hold onto every ounce of fat it can; two day-long fasts this week and the only result was about 1 lbs loss!

Disappointing!

My measurements were

• Body weight: 193.60 lbs
• Waist size: 35.0 inches
• Body fat percentage: 22.7%
• Body Mass Index: 27.1
• Muscle Mass: 37.7%
• Bone density: 7.4 lbs
• Calorie maintenance: 2,942 kcal

Meaning

1. 6.40 lbs to go! Woohoo!
2. BMI and body fat percentages are still relatively high; however, the mirrors and my clothes indicate otherwise.
3. Abs muscles are getting more visible, but they still need more improvement.

Weekly Activities

Monday

Woke up early and went to the gym.

At the gym, I spent 20 mins on the elliptical machine.

Spent the rest of the time hanging on the bar, pull-ups (8 reps with pause....haven't been strong enough to do that before!), rings, and shoulder stretching and strengthening.

I also completed weighted butterfly poses (4 sets with 25-lb dumbbell on each thigh for 90 seconds each).

Currently, no plans for leg strengthening exercises until I've reached my ideal weight; leg soreness will interfere with my stretching goals.

Started workday on the walking pad and throughout the day, worked on wrist strengthening, headstands, chest-to-wall handstands, backbends, and other stretching activities.

I also completed my middle splits & front splits training.

Nutrition-wise, I started a day-long fast today to detox the food consumed over the weekend.

Exceeded today's walking goals with over 19k steps.

Tuesday

Woke up and went to the gym.

Spent 7 mins on the elliptical machine and afterwards, just hung on the bar.

I felt very low energy and quite tired.

When I got on the mat to start core/stretching exercises, I just laid on there for about 10 mins, doing nothing.

I eventually got up and returned home, fearing I might be coming down with fever.

I got on the walking pad and walked on it for over an hour before realizing I never had my pedometer on me; all the steps taken were not recorded!

I just got more tired and basically sat for the rest of workday.

I wanted to break my fast around 5pm, but I was really feeling achy all over; I ended up having coffee and some fruits around 2pm.

After work, I went to lay down as I was really feeling achy; I also took some pain/fever meds and decided to take it easy for the rest of the day.

I felt better after a couple of hours, but it was obvious my body was fighting an infection and it's best I rested my body.

Didn't check my walking goal today, but I presume that I didn't reach my goal.

Wednesday

Woke up, feeling better, but still achy.

So, scrapped gym-time and slept, after taking more pain/fever meds.

Started the day feverish; so, didn't engage in any exercises throughout the day except

• walking on the walking pad
• hanging on the bar for a few mins

Rested after work, trying to get better quickly.

Nutrition-wise, I had a day-long fast and during bedtime, had a protein shake & bar for energy so I wouldn't have to eat the following morning.

Exceeded the day's walking goal with almost 20k steps.

Thursday

Woke up, still feeling feverish.

Realized that gym-time is likely scrapped for the rest of the week and that resting is more important.

So, the only exercises completed today were

• walking on the walking pad
• hanging on the bar for a few mins

Rested and ate after work.

Exceeded the day's walking goal with over 19k steps.

Friday

Woke up feeling better, took my meds.

Rested and started workday on the walking pad.

Had a day-long fast, but ended up breaking it late in the evening when my appetite overwhelmed my resolve; then, went on a little snack binge.

Exceeded the day's walking goal with almost 21k steps.

Got a break during work and decided to utilize the period for some splits training.

The Training

As usual, started with the warmup drills:

• Favorite drills (video below)
• Straddle leg lifts
• Lying down butterfly pose
• Standing hamstring stretch
• Lifting inner thigh stretch (same as in the below video, but with the leg lifted):

With the warmups over, I jumped into the training session.

The Experience

The first set was actually better today; by the time the 60 seconds were over, I was at my maximum stretch range.

The second set was likewise.

3rd set through 6th sets were each 90 seconds long and I felt the stretches, although not as bad as during the first challenge.

I only stayed in position for 60 seconds, instead of 90 seconds, on the 6th set due to some time miscount.

After the 6th set, I had a 2-min rest prior to the 7th set.

I only completed 60 seconds on the 7th set.

Rested for 2 mins before starting the front splits, spending 45 seconds on each leg with 30-second rest.

Informal Sessions

I still continue with my horse stance and butterfly poses daily. I'm also performing some yoga stretches to keep the stretches up.

Reading up on other people's stories regarding the splits, it seems to take most people upwards of six months to a year in order to achieve the splits; some even take longer.

Oh well!

Water Treading

I didn't go for a swim today due to very low energy at the pool (had a day-long fast yesterday and have only had about 500 calories over the last 36 hrs).

I didn't get to start the training session until after I had started the work day.

I had a little break at work while waiting for a task resolution and decided to use the period to complete the task.

The Training

I started with my usual warm-up drills:

• Favorite drills
• Straddle leg lifts
• Lying down butterfly pose
• Standing hamstring stretch
• Lifting inner thigh stretch (same as in the below video, but with the leg lifted):

I didn't want to spend too much time stretching (as I've discovered that spending too much time in warm-ups is usually an indication that I'm dreading the actual session); so, I wrapped up the warm-ups quickly and got into the session.

The Experience

First set was 60 seconds long as I eased into the position.

By the beginning of the 2nd set (also 60 seconds long), I had reached my normal stretch range.

3rd set through the 6th were 90 seconds each and while I felt an increase in the stretch range, my legs felt stronger in the pose as I wasn't wobbling as I used to.

I was flexing and contracting the muscles as I worked on my strength in that range.

After the 6th set, I took a 2-min rest (60-second rest was taken for all the other sets) before starting the 7th and final set.

7th set was supposed to last for 60 seconds, but I spent 90 seconds on it, strengthening the muscles through flexing and contracting.

Took a 2-min rest after the 7th set and started the front splits training.

On the front splits, each leg was stretched for 45 seconds, with 30 seconds rests in between.

Informal Sessions

Again, I try to do horse stance where possible as I'm aware that the stronger those muscles are, the easier it will be to accomplish the splits.

I also engage in butterfly poses when sitting down.

I'm committed to accomplishing this goal, hopefully sooner than later.

See you next time!

Session 2

"
He who stops being better, stops being good.
"
            - Oliver Cromwell

Another week, another time to weigh in.

This Week's Weight Goal

Weight goal for this week was 198.90 lbs.

Last Week's Weight

After the setback from two weeks ago and the miraculous effort to get back on track last week, my official weight was 195.60 lbs.

By Monday morning, the weight was 197.50 lbs.

Monday and Tuesday were holiday and special days and I ended up consuming more calories (cakes, pastries, bread, cereal, etc.) than I should.

So, I had to complete two day-long fasts to assist in the weight loss; I used the same day-long fast as last week in which I fast all day with only 1 cup of coffee/tea and at night, have a protein shake in order to sleep well & have energy for gym-time.

Anyways, for this week, my weight is

194.2 lbs!

Officially, I lost 1.4 lbs, but unofficially, I lost about 3.3 lbs.

My measurements were

• Body weight: 194.20 lbs
• Waist size: 35.50 inches
• Body fat percentage: 22.6%
• Body Mass Index: 27.1
• Muscle Mass: 37.8%
• Bone density: 7.4 lbs
• Calorie maintenance: 2,944 kcal

Meaning

1. Only 7.20 lbs to complete the program
2. I'm ignoring the BMI as I'm positive it's incorrect (unless my eyes & mirrors are deceiving me)
3. The body fat percentage is also higher than it should; although not washboard yet, my abs are visible; the lower pouch is almost nonexistent.

Weekly Activities

Monday

The gym was closed for Labor Day; I also didn't have work today.

I did wake up early to exercise, but given the lack of adequate equipment, I had to modify my exercises.

I spent 20 mins on the stationary bike; I also completed multiple sets of hanging on the bar.

I spent time stretching my shoulders and lower back.

Eventually, I warmed up and completed my middle splits training for the day.

Throughout the day, I completed

• 2 sets of backbends
• 2 sets of headstands
• multiple sets of chest-to-wall handstands
• multiple sets of wrist strengthening drills

I also completed drills for planche and press-to-handstands.

Nutrition-wise, I started eating around noon and most of the food was watermelon and cantaloupe.

I eventually took the family out for some pastry treats and ended up eating a little bit of it.

Dinner was relatively okay portion-wise, but I still ended up eating some cantaloupe afterwards to aid in meal digestion.

Did not meet today's walking goal, completed almost 4k steps.

Tuesday

I had no work today, but still woke up early-ish and went to the gym.

The gym was a little packed (probably due to yesterday's closure), but I still ended up doing

• 5 mins on the elliptical machine
• multiple sets of hanging on the bar
• 3 sets of horse stance, holding a 30-lb kettle ball

From there, I went for the main event: swimming. I had a swimming goal for Sept; so, I spent some time training on the hands.

To aid my stamina, I completed 3 sets of 2-lap breast stroke without stopping (a record for me).

Did not meet today's walking goal, only completed a little over 8k steps.

Wednesday

I went to the gym and spent time on my stamina, shoulders, and core strength.

I also completed 1 set of 8-rep pull-ups as well as numerous sets of dead/active hang on the bar.

I started workday on the walking pad and throughout the day, I completed wrist strengthening exercises as well as chest-to-wall handstands.

I had a day-long fast, consuming only chai tea and protein shake in the evening.

Exceeded today's walking goal with over 19k steps.

Thursday

Went to the gym after waking up.

It was mainly swimming day; however, I put in some full-body stretching and shoulder strengthening.

After the stretches, I went swimming, working on my September goals

Came home and got ready for work.

As usual, started workday on the walking pad and completed multiple chest-to-wall handstands, wrist strengthening, and backbends throughout the day.

After work, took the kids swimming, spending additional time in the pool.

I broke my fast today with fruits, nuts, and some healthy food.

Exceeded today's walking goal with over 23k steps.

Friday

Went to the gym after waking up, although a little late.

Started gym-time with 15 mins on the elliptical machine, followed by shoulder strengthening, wrist strengthening, and body stretching exercises.

The highlight of gym-time was completing 5 strict pull-ups, along with the energy to complete more later.

After gym-time, I came home to prepare for work, starting workday on the walking pad.

I also completed middle splits and front splits training as well as multiple chest-to-wall training sessions and wrist strengthening sessions.

I also had a day-long fast, with only coffee and protein shakes later in the evening.

Exceeded today's walking goal with over 20k goals.

Similar to Session 1, I was excited to start session 2.

I went to the gym this morning and was unable to quickly complete this session in the morning.

So, once I found a break during work, I quickly took it to complete the session.

The Training

At this point, the warm-up drills are the same:

• Favorite drills
• Straddle leg lifts
• Butterfly pose (with dumbbells on thighs)
• Standing hamstring stretch

Once done, I started the stretching session.

The Experience

As expected, the first set was the worst; however, with my support setup, the thighs quickly opened up by the 2nd set.

Sets 3 through 6 went quickly with 60-second rest in between.

Took a 2-min rest prior to the 7th set.

After the 8th set, I realized that I could spend more than 60 seconds on each set; this is because it seems that my legs are getting stronger and I'm more stable.

So, I took a 2-min rest prior to the 10th set and on the 10th set, I decided to stay longer than 60 seconds.

I wanted to stay for 2 mins, but I could only do 90 seconds.

For the next session, I'll try a different approach: rather than complete 10 sets of 60 seconds each, I will make these changes

• Sets 1 and 2 will be 60 seconds each
• Sets 3 - 6 will be 90 seconds each
• Set 7 will be 60 seconds

Sets 8 - 10 will be eliminated.

I'll see how well my body react to these extended stretches.

Informal Sessions

Horse stance while brushing and whenever I'm standing still; butterfly poses while sitting as well as any available stretches.

My legs aren't there yet, but there's progress in the right direction.

Water Treading Challenge

As part of my water treading researches, I came across this video:

So, I decided to focus on my arms first.

While swimming today, I plunged (jumped) 3 times into the pool to get comfortable to being under water; I will eventually learn to dive into the pool (a future goal).

From there, I completed one lap of breast stroke and a half-lap back stroke.

Then, I spent some time working on my arms for treading.

I tried to keep my shoulders from moving, but somehow, I can't stop the shoulders from moving.

I felt my arms were moving as they should, but I couldn't really tell.

I also tried to include the leg kicks, but quickly realized the lack of co-ordination of both arms and legs.

I took a break from the arms training and went for two laps of breast stroke; I also completed one lap of back stroke.

I also worked on my core as well as additional plunging into the deep (no jumping this time).

I completed a lap of freestyle swimming (with arms behind my head and paddling only with the legs - to strengthen the legs).

I also practised additional arm treading.

Before I know it, it was already 30 mins and time to exit the pool.

I can't gauge my performance yet, but will continue to research and practise what I've learnt.

See you next time.

Session 1

First session for this goal!

I was actually pumped to start the program; there are 13 sessions in the program and I was ready to get started.

After exercising, I decided to jump into the training session.

The Training

I started with my favorite warm-up drills (mainly because it allows you to start lazily while on your back):

From there, I also completed some leg straddle lifts:

I also completed 5 sets of butterfly pose with 20-lb dumbbell on each thigh.

I completed the drills with some standing hamstring stretch:

After the drills, I got into the training session.

The Experience

Unlike the previous challenge, I had 2 training goals:

1. Complete 10 sets on every training session
2. Not to push too hard; I want to enjoy the sessions

So, I eased into the sets.

As expected, set 1 had the worst range; so, I simply stretched and stayed in position, expecting the range to gradually increase.

I was using a parallette for arms support and I'm too low for the paralletes, I added yoga foam blocks for additional support (i.e. my arms are on the blocks and my torso is supported by the parallete).

With this setup, my arms are no longer doing a lot of the work, my thighs are.

All I was just doing was staying in position, keeping the legs straight and the torso high.

Maybe because of a better support system, my thighs getting stronger, me not pushing too hard, my stamina getting better, or a combination of the factors, I was not sweating as in the previous challenge.

I completed sets 1 through 5 with 60-second rest in between each set. After set 5, I took a 2-min rest before starting set 6.

I also took another 2-min rest before completing set 10.

After resting for 2 mins, I completed two sets of 45-second front leg split on each leg, resting for 45 seconds between each set.

Informal Sessions

Well, I try to practise the horse stance everyday, especially when brushing when there's a lot of standing around.

I also do the butterfly pose and standing hamstring stretch whenever possible.

I know I'm more limber now than before and I know that full middle splits will be completed in the near future.

Prior Middle Splits Challenge

Water Treading

As part of my research, I came across this video:

So, I focused on water sculling with my hands.

I didn't notice any progress, but I kept at it.

I also did some water plunging; however, the highlight of my swim was completing 3 sets of 2-lap breast stroke without pausing (a record for me).

I know I'm getting better in the water, getting more comfortable in it, and will soon begin to complete advanced moves in the water.

Session 2

" Test is built into a Testimony "
                - Anonymous

It's that time again! Let's get the ball rolling!

This Week's Weight Goal

Weight goal for this week was 201.24 lbs.

Last Week's Weight

Last week's weight was 204.40 lbs, the first weight gain & setback since I started the weight loss program.

By Monday morning, the scale showed 205 lbs.

So, this week, I was determined to get back on track.

I had 3 day-long fasts with some slight modifications.

In my typical day-long fasts, I only had coffee in the afternoon and remain hungry throughout the rest of the day.

I also went to bed hungry, which meant that my sleep wasn't usually great.

In this week's day-long fast, the strategy was to have as little calorie intake as possible without feeling hungry.

I had coffee in the afternoon or evening, depending on when I needed energy to carry me through the day.

At night before bedtime, I would have a protein shake or bar so I could sleep well as well as have energy for the next day's gym-time.

It seemed to work because my weight this week is

195.6 lbs!

Officially, I lost 8.80 lbs; unofficially, 9.40 lbs.

The best part was that I didn't feel as hungry as during the previous fast; the process didn't feel like a real fast either.

My measurements were

• Body weight: 195.60 lbs
• Waist size: 35.75 inches
• Body fat percentage: 22.9%
• Body Mass Index: 27.3
• Muscle Mass: 37.6%
• Bone density: 7.4 lbs
• Calorie maintenance: 2,957 kcal

Meaning

1. I'm back on track to complete the program.
2. Only 8.60 lbs left to go! I'm psyched!
3. While my abs are now visible, they're not washboard abs.

Week Activities

Monday

Woke up and went to the gym late; normally, I would have blown it off, but given last week's setback, I had to get into the gym as soon as possible.

Since I was already late, I focused on the exercises I needed:

• 15 mins on the elliptical machine
• 1 set of pull-ups (5 reps); I also completed another set of about 3 - 4 reps.
• 2 sets of hanging/swinging with a hollow body
• 2 set of flipping on the ring
• 1 set of push-ups (7 reps, levels 2 - 5)
• 3 sets of straight-arm hammer curl with a 10-lb dumbbell; a slow movement exercise while the weight is held for a few seconds overhead for strengthening some of the neglected shoulder muscles.
• 3 sets of lying-down-on-back chest fly with 5-lbs dumbbell on each hand; in this exercise, the weight is allowed to pull the shoulders apart as low as possible, stretching & strengthening the shoulder ligaments.
• 3 sets of standing forward bend pose holding a 25-lb dumbbell, stretching my lower back, glutes, and hamstrings.
• 4 sets of butterfly pose; holding the pose with 25-lb dumbbell on each thigh for 60 seconds and resting for 60 seconds afterwards.
• 2 sets of chest-to-wall handstands

Came home and got ready for work.

Started the day with walking on the pad (finally!)

Completed a few sets of chest-to-wall handstands and backbends throughout the day.

After work, took the kids for a quick walk around the lake.

Calorie-intake wise, I completed a day-long fast; I had some coffee (about 300 calories) late afternoon for extra energy for the rest of the day.

By bedtime, I also drank a protein shake to provide energy for tomorrow's gym time (and to provide me a sound sleep).

I forgot to wear my steps counter until I got back home from the gym; even with that blunder, I still crushed my base and stretch walking goals with over 21k steps.

Tuesday

Woke up and went to the gym.

• Spent 10 mins on the elliptical machine.
• Spent 3 sets hanging on the bar (with a hollow body)
• 3 sets of standing forward bend pose holding a 25-lb dumbbell
• 3 sets of horse stance, holding a 25-lb dumbbell
• Spent about 15 mins on core exercises & full-body stretching

After those, I went for the main entree: swimming.

• worked on my core in the pool
• worked on my frog kicks
• worked on my breath control
• worked on my swimming stamina
• worked on floating on my back; apparently, I can only float with my hands spread sideways; once my hands are by my head, I gradually start sinking.

I spent about 25 mins flapping around in the pool and it.was.great!

Came home, got ready for work and started the day on the walking pad.

Had some chai tea for additional energy.

Headstands and chest-to-wall handstands drills were completed over the course of the day.

After work, took the kids to the swimming pool for additional flapping around in the water; the kids always love it!

Finally broke my fast with some good, delicious dinner and ended the night with some nuts (to ensure I don't overindulge on the nuts, I take the single serving with me to bed and ate it in bed.....if I eat it in the living room, I'll definitely go for seconds as well as other snacks.).

Crushed the day's base and stretch walking goals with 25k steps!

Wednesday

Woke up and went to the gym; completed

• 20 mins on the elliptical machine (worked up some sweat)
• 1 set of pull-ups (8 reps)
• 1 set of push-ups (levels 2 - 5)
• Multiple sets of bar hanging (so simple to do.....just hold onto the bar and hang on)
• 3 sets of standing forward bend pose holding a 25-lb dumbbell, stretching my lower back, glutes, and hamstrings.
• 3 sets of straight-arm hammer curl with a 10-lb dumbbell
• 3 sets of lying-down-on-back chest fly with 5-lbs dumbbell on each hand (I may need to increase the resistance because my hands are now touching/resting on the ground)
• 5 sets of butterfly pose; holding the pose with 25-lb dumbbell on each thigh for 60 seconds and resting for 60 seconds afterwards.
• 3 sets of horse stance, holding a 25-lb dumbbell
• 2 sets of chest-to-wall handstands

Maybe it was the large dinner and snack from last night, but I seemed to have some good energy this morning.

Seems that lack of wrist strength may be holding me back from a full handstand; so, I researched exercises for building wrist strength and came across these 4 exercises to add to my routine:

So, over the course of the day, I worked on the wrist strengthening drills as well as chest-to-wall handstands.

I also completed 1 set of push-ups.

Nutrition-wise, I decided to have a day-long fast again as I need my weight loss back on track.

So, all I had all day was some coffee and at bedtime, had a protein shake for energy for tomorrow's gym.

Thursday

Woke up and went to the gym.

Oh yeah, I was hungry; so, I had a protein bar before going to the gym.

At the gym, I completed

• 7 mins of elliptical machine
• multiple sets of hanging on the bar
• 3 sets of standing forward bend pose holding a 25-lb dumbbell, stretching my lower back, glutes, and hamstrings.
• core exercises and full-body stretches
• 2 sets of backbends (oh yeah...I can backbend now! :D)

Once done, I went swimming.

In the pool, I

• completed some core exercises, using the water's weight as resistance
• spent some time underwater with my eyes open, getting comfortable being under water
• had multiple freestyle swims, the most of which was a 1.5 lap without resting; I need to work on my stamina
• had multiple breast stroke swims, the most of which was a full lap without resting; I need to work on my stamina
• had a couple of backstrokes
• tried to swim upright (it's like a vertical breast stroke and with my face above the water.....this fat old guy was comfortably doing it on the next lane); however, my face kept bobbing in and out of the water. I will get better.

After spending about 30 mins in the water, I came home and prepared for work.

Started workday with walking on the pad as usual.

Throughout the day, I worked on my wrist strength and chest-to-wall handstands.

I was supposed to go for a walk today, but I skipped it for family time.

Broke my fast with some nuts and some delicious dinner; ended the night with some oranges and nuts snack before bedtime.

Exceeded base and stretch walking goals with almost 21k steps.

Friday

Woke up and went to the gym; this is a record as I haven't been to the gym for 5 consecutive days in probably 10+ years!

Spent 20 mins on the elliptical machine.

Afterwards, I kinda felt low energy; so, I took everything slow.

Hung on the bar several times, foregoing pull-ups.

Completed 2 sets of push-ups (only a subset of my usual push-ups)

Completed 3 sets of straight-arm hammer curl with a 10-lb dumbbell and 3 sets of lying-down-on-back chest fly with 5-lbs dumbbell on each hand.

3 sets of standing forward bend pose holding a 30-lb dumbbell, stretching my lower back, glutes, and hamstrings.

Finished with 3 sets of butterfly pose with a 25-lb dumbbell on each thigh.

Started workday on the walking pad, as usual.

During a break, I completed my middle splits and front splits training sessions; I also completed 2 sets of backbends and headstands.

I also completed multiple sets of wrist strength drills.

Nutrition-wise, I had a day-long fast, having coffee after work when I ran out of energy; around bedtime, I had a protein bar as I felt hungry and didn't want an interrupted sleep.

Conclusion

While my abs are visible, they are not washboard abs; I also don't think they will be washboard abs after losing the remaining 8.60 lbs.

So, there's a high probability of starting another weight-loss program after the conclusion of the current program; this program officially ends once I hit 187 lbs.

We'll see!

" Goal setters are Gold getters! "
          - Anonymous

Goal 1 - Middle Splits

After completing the 30 day middle splits challenge in which I fell short of my goal of a full-split, I decided to take a 3-week break to analyze how to re-tackle the goal.

During this period, I was still completing middle splits training sessions every 2 or 3 days without being really sore.

During training, I also increased the sets from 5 to 10.

Lastly, a key point was to enjoy the sessions in order to keep coming back; as such, I wasn't forcing my body beyond what it could bear.

September Goal - Increase Middle Splits Range To 160 degrees

My current middle splits range is 148 degrees; during September, the goal is to increase the range to 160 degrees.

I'm not kidding myself that I would be able to achieve a full middle splits by September ending; however, I believe that I should be able to increase the range to 160 degrees within that period.

Of course, I wouldn't be annoyed if I achieved a full split; however, progress is more important than the destination.

Strategy To Achieve Goal

The strategy is simple:

• Training sessions on Mondays, Wednesdays, and Fridays (a total of 13 sessions)
• Complete 10 sets per session
• Document sessions on Tuesdays, Thursdays, and Saturdays/Sundays (in order words, not daily)
• Take a weekly photo to track progress

Goal 2 - Water Treading

Being able to tread water (with face above water) is a swimming requirement.

Right now, when treading water, my face bobs in and out of the water.

September Goal - Tread Water For 30 Seconds

In September, my goal is to be able to tread water with my face above the water for 30 seconds.

Strategy To Achieve Goal

The strategy is also simple:

• Practise in the pool every Tuesdays and Thursdays
• Research the progression into achieving this goal
• Document sessions on Tuesdays and Thursdays

Renewed Goals

Walking Goals

I have decided to renew the walking goals for the month of September.

In September, I will

• walk a minimum of 17k steps every weekday (Mondays - Fridays)
• walk a minimum of 4k steps every weekend
• work towards a muscle-up
• practise handstands, headstands, and backbends

"
You will become.........what you invest your time on
"
          - Anonymous

As detailed in Part 1, the attack strategy for this weight-loss plan is in two-folds:

Curtail Calorie Consumption

First plan of attack is to reduce calorie consumption.

As the quote goes,

"
Much easier to put down the fork.....than to burn the fat.
"

The exact consumption strategy will change as the program progresses; processes that yield results will be continued while processes which do not, will be discontinued.

Intermittent Fasting

Intermittent fasting is certainly a major tool in this plan; by restricting calorie consumption to only specific contiguous times of the day, it will reduce the overall intake.

Besides, I'm much used to it and it certainly fits my lifestyle.

Increase Activity Level

Second plan of attack is to increase my activity level.

The days of sedentary lifestyle.......is over!

Again, while the specifics will change over the course of the program, the plan is to

• incorporate gym time into my daily routine
• increase movements within my daily routine

Gym Time

I have bought gym membership at the YMCA (Young Men Christian Association).

Why a gym? Well, many times with weight loss, being in the company of others trying to achieve similar goals is motivating.

Also, having a regular gym time makes it easier to burn more calories; after all, having prepared & driven to the gym, I won't just stand there and eat popcorn. I'd work out and every little exercise count.

Also, gym time gives you energy for the rest of the day.

Lastly, it's a mental issue; spending time & effort in the gym keeps you in check to constantly consume rubbish; gyms have mirrors and you certainly want to see the fruits of your effort staring back at you.

YMCA gyms are more expensive (about $80 per month for a family) than regular gyms; I decided to invest in that monthly bill for 2 reasons:

1. YMCA has Olympic-sized swimming pools and the monthly membership gives you access to the pools 7days a week. Growing up, I never had the opportunity to be near large bodies of water or learn to swim. I want my kids to learn how to swim and YMCA provides that opportunity.
2. It's very close to my house and opens very early (5am). By starting my day at the gym, it sets a good frame of mind (and provides energy) for the rest of the day.

Walking Time

My sedentary lifestyle involved staring at the computer/phone/tv while sitting.

My standing posture is all messed up!

I'm introducing walking time into my daily routine.

I purchased a pedometer to record the number of steps I typically take in a day and I was surprised when I saw that I barely crossed 3k steps!

So, I set a walking goal for myself.

A minimum of 10k steps a day

No running, just walking.

If & when I consistently meet that goal, I will increase the minimum to 15k steps.

Currently, it's

a base goal of 15k steps and a stretch goal of 17k steps daily on weekdays

Progress Tracker

By the time I developed the tracker, I had already lost about 26 lbs; however, I've been using the tracker ever since and it has tremendously helped my accountability.

Weight To Lose

My starting weight was 234 lbs at ~ 30% body fat.; my body fat percentage goal (to reveal my abs) is 10% body fat

1% of 234 lbs is 2.34 lbs; to arrive at 10% body fat, I need to lose 20% body fat.

So, total fat to lose is 20% x 2.34 =~ 47 lbs

Therefore, my ending weight should be 187 lbs (234 - 47) @ 10% body fat.

I would have lost a total of 70 lbs at the conclusion of the program.

Program Duration

Plan is to lose 1% body fat every week.

Since I need to lose 20% body fat, it means the program duration is 20 weeks (about 5 months).

Since at least 2.34 lbs should be lost every week, I will measure my weight every weekend to track my progress.

The program should end on Oct 20th.

Contingency Plan

"
Everybody's got a plan......until they get punched in the mouth!
"
        - Mike Tyson

A 20-week long program will be tough.

There will crescendo moments when everything seems to be going so well (gym-time is excellent, movement routines are great, weight is dropping, etc.); there will also be moments when nothing seems to be working (lack of energy/desire to workout, desires to abandon the program, food binge moments, etc.).

A good program needs to account for these moments and provide a way to get back on track.

To account for this potential setback, 4 additional weeks has been baked into the program to offset any potential setback(s); hopefully, the setback is reduced to the barest minimum.

Thus, the program will officially end on Nov 17th.

Conclusion

At the conclusion of the program, I should have

1. Body weight of at most 187 lbs
2. Attained a 10% body fat body, verified via well-defined abs.
3. Lost at least 70 lbs of body weight

With this plan, I should be able to achieve my weight-loss goal.

So, shall it be!

"
A long-term plan with no contingency for setback.....is doomed to fail!
"
            - Anonymous

Welcome to my weekly weigh-in, a time devoted to tracking my weight-loss progress.

I started the week on a very high note and ended with a big, banging crash!

I wanted to start the week with a day-long fast, but later decided against it because I didn't want my weight-loss plan to solely rely on fasts to cut weight; that was probably my first mistake!

This Week's Weight Goal

Weight goal for this week was 203.58 lbs.

Last Week's Weight

Last week's weight was 196.40 lbs, a fantastic number I was planning to replicate this week.

By Monday morning, my weight had ballooned to 202 lbs.

The huge change in weight between Saturday and Monday was the first factor in the disastrous week.

I spent the rest of the week trying to figure out how to lose more weight without day-long fasts and especially, how to reduce the weight gap between Saturday/Sunday official weigh-ins and Mondays' weight.

I know I typically consume more calories on the weekends; however, they usually range between 2k - 2800 calories, and thus, shouldn't cause a 3 - 5 lbs gain.

My official weight for this week is

204.40 lbs!

My measurements were

• Body weight: 204.40 lbs
• Waist size: 37 inches
• Body fat percentage: 24.7%
• Body Mass Index: 28.6
• Muscle Mass: 36.6%
• Bone density: 7.7 lbs
• Calorie maintenance: 3,042 kcal

This was an 8 lb gain!

Meaning

I had a setback this week; I was strategizing a plan to lose weight without day-long fast and I must have taken a wrong turn somewhere as the inner fat-me gained control and let loose.

Realistically though, I'm not panicking; this is because my weight-loss program already had a contingency plan for setbacks and as such, a 4-week reset has been baked into the program.

As long as I don't have more than 2 setbacks throughout the program and can recover within 2 weeks, I should be back on top.

Week Activities

Monday

I woke up and went to the gym.

Since my exercise goals are primarily flexibility, mobility, and weight loss, I've been revamping my exercise approach in the gym.

So, I started the day with 20 mins on the stationary bike.

After that, I completed 1 set of pull-ups (5 reps); not my best work, but hitting a personal best on the pull-ups isn't a goal.

After that, I spent multiple sets hanging on the bar, stretching and strengthening my shoulders; I also spent some time on the rings.

I also completed 2 sets of push-ups: 7 reps of levels 2 - 5.

From there, I

• completed 3 sets of standing forward bend pose holding a 20-lb dumbbell, stretching my lower back, glutes, and hamstrings.
• completed 2 sets of straight-arm hammer curl with a 10-lb dumbbell; it's a slow movement exercise and the weight is held for a few seconds overhead; this exercise strengthens some of the neglected shoulder muscles.
• completed 3 sets of lying-down-on-back chest fly with 10-lbs dumbbell on each hand; in this exercise, the weight is allowed to pull the shoulders apart as low as possible, stretching & strengthening the shoulder ligaments.
• completed 5 sets of butterfly pose; holding the pose with 20-lb dumbbell on each thigh for 60 seconds and resting for 60 seconds afterwards.
• completed multiple sets of chest-to-wall handstand

I came home and completed middle splits, front splits, headstand, and backbend stretches.

I also started workday as usual, on a walking pad.

Throughout the day, I completed additional headstand, chest-to-wall handstand, and backbend sessions.

I weighed myself and my weight had jumped to about 203 lbs (from 196-lbs just 2 days earlier!); so, I decided to have a full-day fast.

I was doing quite well with the fast throughout the day, not eating anything.

But I eventually got annoyed that I shouldn't have to fast every time in order to lose a huge chunk of weight because that strategy is not sustainable longterm.

I need a strategy that allows me to gradually lose weight while still eating (apart from the large popcorn & soda I had on Friday - my only meal on that day -, I haven't indulged since then and the following day, I walked over 8 miles & biked about 5 miles).

Anyways, in that mental state, I found myself eating some available beef & turkey jerky as well as lots of oranges, grapes, and cherries.

I did crush my base and stretch walking goals with over 19k steps!

Tuesday

Woke up and began a full body stretch; the original plan was to visit the gym for my swimming session, but I chose sleep over waking up early :D.

Completed the session with headstand and backbend sessions.

School's started; so, spent some time taking one kid to school and visiting the other kid's proposed school.

Eventually got back and continued working, walking on the pad as usual.

Throughout the day, I completed multiple sets of chest-to-wall handstands as well as headstands and backbends.

It took longer today, but I got the 17k steps completed as usual; ended with almost 18k steps.

Wednesday

Woke up and went to the gym, although a little later than usual.

Spent 15 mins on the elliptical machine.

From there, I had several sets of hanging on the bar, strengthening & stretching my shoulders.

I worked on additional flexibility and mobility exercises, ending the gym session with chest-to-wall handstands.

I started the workday with walking on the pad.

During a short break, I completed the middle splits and front splits sessions.

Throughout the day, I also completed several sets of chest-to-wall handstands, headstands, and backbends.

Met my base and stretch walking goals; ended up with a little over 21k steps.

Thursday

Woke up and went to the gym.

Spent 15 mins on the stationary bike and afterwards, I hung on the bar for shoulder strength & stability.

I wasn't feeling the exercises; so, I decided to abandon the rest and focus on my reason for being there today: swimming.

I spent about 30 mins swimming, working on my stamina and breathing techniques.

I felt a little vertigo while on my back; so, I didn't swim on my back today.

After gym, I came home and got ready for work.

Started workday by walking on the pad as usual.

I got unusually tired throughout the day; I think I expended a lot of energy in the swimming pool.

So, once I completed the day's walking goal, I didn't exercise at all.

Instead, I took the family out for some treats and although most of my eating were healthy, I had more calories than I normally do (primarily oranges and nuts).

This week's weight loss is gonna be a disaster!

Friday

Today was a D-I-S-A-S-T-E-R!

Due to some logistics reasons, I woke up and didn't attend the gym.

Not sure if it was a continuation of last night or a different reason altogether, today just felt like a day to let loose.

So, I did.

As I dropped the kids off to school, I stopped by McDonalds and had a bacon-egg-cheese bagel (McDonalds being the shitty place it was, forgot my bacon).

Once I got home and started work, I sat on a chair, instead of my usual walking pad.

Within 30 mins, I've had two large bowls of cereal in quick succession.

I followed that up with some more oranges and nuts.

I realized that I was on a downward spiral and simply braced myself for a crash.

I decided I was gonna skip walking for the day and just let whatever happens to happen.

Did not reach my walking goal today; barely reached 4k steps.

Saturday

I initially thought of having a full day-fast to make up for the eating binge over the last 2 days.

I decided against it and decided to do a reset on Monday, accepting this week's setback.

It was a setback that has been built into the weight-loss program.

Because the weight-loss program spans many weeks (20), there was an expectation that there would be 2 setbacks during the program, periods when I might go overboard with eating or just not following the plan as I ought; as a result, there's a 4-week contingency built into the program.

The plan accounts for 2 of these setbacks, and that each setback would require 2 weeks to get back on track.

Week 1 of each setback would be for the eating binge while week 2 would be for shedding the excess weight accumulated.

My eating today wasn't the best either; I had some sweet coffee in the afternoon.

We also baked some chocolate-chip cookies (with butterscotch topping, coconut shavings, and icings) with the kids and I ate most of the cookies (since the kids didn't eat a lot).

A lot of my consumption was nutritious, just more calories than I normally consume in a day.

Did not reach my walking goal today either; barely crossed 4k steps.

"
One is never a failure....until he accepts defeat as permanent and quits trying.
"
          - Anonymous

Time to weigh myself, again! A weekly activity to track my weight-loss progress.

This week, I actually included 2 day-long fast in my routine.

It's becoming easier to skip snacks and dinner for a single day; what I do need is keeping the fast until the following evening instead of breaking in the morning.

This Week's Weight Goal

My weight goal this week was 205.92 lbs.

Last Week's Weight

My official weight last week was 199 lbs; by Monday morning, it had ballooned to 203 lbs.

My weight this week is

196.40 lbs!

Officially, I lost 3.40 lbs, but unofficially, I lost about 8 lbs.

My measurements were

• Body weight: 196.40 lbs
• Waist size: 36 inches
• Body fat percentage: 23.2%
• Body Mass Index: 27.5
• Muscle Mass: 37.4%
• Bone density: 7.4 lbs
• Calorie maintenance: 2,966 kcal

Meaning

I need a wardrobe overhaul as all my clothes are baggy now; I have only 1 pants that fit properly and that's the only pants I've been wearing out for a couple of weeks now.

My jackets and suits seem like hand-me-downs now.

Although not wash abs yet, my abs are visible, especially when I haven't eaten or early in the morning.

Despite all these changes, my BMI still indicates I'm overweight and my body fat percentage is still greater than 20%.

Week's Activities

Monday

Woke up early and went to the gym, completed the following

• 15 mins on the elliptical machine
• 15 mins on the stationary bike
• 1 pull-up set (7 reps - I'm gaining more control, less kinetic movement on each rep)
• Multiple sets on the ring
• Shoulder/scapula exercises with 5-lb dumbbell
• Vertical pancaking with 20-lbs dumbbell, stretching the hamstring
• Butterfly pose with 20-lbs dumbbell on each thigh
• 2-3 sets of chest-to-wall handstand
• 5 mins of kickboxing

I came home and practised my middle splits, front splits, and headstand sessions.

I started workday on the walking pad and throughout the day, I completed

• multiple sets of headstand
• multiple sets of backbend
• multiple sets of wide leg horse stance
• 2 sets of push-ups (levels 1 - 4)

I was supposed to have a full-day fast and I almost succeeded.

I had a few watermelons (which was low on calories) and I went into the bedroom (to avoid the food temptation swirling all around me). I came outside to get the kids ready for bed and I saw their leftovers, which was gonna be dumped into the trash.

I didn't want the whole thing dumped; so, I ate it. Before I knew it, I had helped myself to another round.

Feeling bad about the sudden break in resolve, I went on a food rampage: about 10 - 15 sticks of delicious jerky, some juice, some nuts.

The meals were relatively healthy; I just was annoyed that I couldn't stick to my fast.

Crushed my daily base & stretch walking goals; hit 23k steps.

Tuesday

Was a low-energy day (still feeling bad about last night's meal); actually woke up early, but decided to continue napping.

Eventually got up and completed a little warm-up.

Got ready for work and once workday started, unwillingly got on the walking pad.

After hitting about 9k steps, I got off and decided to complete my middle splits, front splits, headstand, backbend, and chest-to-wall handstand sessions.

From there, I also completed some push-ups and got back on the walking pad.

I later completed some additional headstand reps.

After work, I laced up and went for my Tuesday walk; during the walk, I practised some no-wall handstands (on the grass).

Crushed my base and stretch walking goals; walked over 23k steps!

Wednesday

Woke up and went to the gym.

I started a day-long fast as my weight loss seemed to have stalled this week.

I decided to mix up the exercises a little bit, based on my new goals: flexibility & mobility is my new goal while strength training & cardio are no longer a priority.

Thus, at the gym, I completed

• shoulder stretch and bend
• 20 mins on the elliptical machine
• 1 set of pull-ups (only 6 reps - my calluses were hurting)
• multiple sets of active hanging (tense dangling on the bar, strengthening/stretching the shoulder & upper back muscles)
• 3 sets of rag doll pose holding a 20-lb dumbbell (while standing on a bench)
• shoulder strengthening with 10-lb dumbbell
• 3 sets of butterfly pose with 20-lbs dumbbell on each thigh
• chest-to-wall handstand

Came home to complete my final middle splits, front splits, and headstand sessions.

Started workday on the walking pad.

Completed additional headstand, chest-to-wall, camel pose, and handstand sessions throughout the day.

I was glad when it was bedtime and my fast was still intact.

Shredded my base and stretch walking goals, hit 24k steps!

Thursday

I woke up, broke my fast with a banana, and went to the gym.

The swimming pool is now open (after maintenance closure for over a month); so, I need to include swimming into my exercise plans.

But before jumping into the water, I needed to warm up; so, I

• spent 5 mins on the stationary bike
• completed a few sets of hanging
• completed additional shoulder stretching & strengthening exercises
• stretched my lower back

I spent 30 mins in the lane pool, just swimming on my back & front. Swimming is always exhilarating.....as long as you're not thinking/dreading drowning.

Got back home and continued my middle splits warm-up drills to maintain my limberness.

I also completed a headstand as well as a chest-to-wall handstand.

As usual, I started the workday by walking on the pad.

About an hour into my walk/work, I began to feel tired; not sure if it's a combination of lack of food & swimming.

In any case, I also had some oranges and nuts (cashews, peanuts, pistachios); I also had my coffee.

By afternoon, I was quite tired and ended up not doing any extra exercises apart from the walk.

After work, I took the kids to the swimming pool where we also had fun for over an hour.

As usual, crushed my base and stretch walking goals; exceeded 22k steps!

Friday

Woke up late and didn't attend the gym.

I also wasn't sure if I wanted to have a day-long fast today; so, I decided to not eat until I found myself hungry.

I completed some full-body stretches, paying a lot of attention to the

• spine
• shoulders
• upper back
• hip flexors, glutes, and hamstrings

I also completed some middle splits warm-up, even though the challenge was over.

I completed some headstand and backbend and today, I was able to completely bend over (with both legs touching the ground) Wow!

I could only hold it for less than 30 seconds, but wow! I did it!

I started workday on the walking pad and over the course of the day, I completed

• 2 sets of push-ups (levels 1 - 4, 6 reps each)
• 1 set of pull-ups (8 reps, a new record!)
• some rings exercises
• additional headstand and backbend (with feet touching the floor)

By the time workday was over, I hadn't had any food, except for some coffee.

Since I wasn't hungry, I thought I should probably make it a day-long fast and break on Saturday.

About 2 hrs later, I was at the movies, stuffing my face with a large popcorn and a large Fanta soda (my body is gonna pay for that later)!

Exceeded my base and stretch walking goals with almost 21k steps!

Saturday

I woke up early and because wife is available to watch the kids, I biked to the beautiful nearby lake for a walk.

I walked 6 miles around the lake before biking about 4 miles home.

Once I got home, I completed a full-body stretch, putting more emphasis on shoulder strength & flexibility.

I also warmed up for my middle splits training, after which I completed 10 sets of middle splits session, 2 sets of front splits, and a headstand.

I weighed myself before showering and after seeing how much weight I had lost, I decided to eat something for extra energy.

Conclusion

I actually have about 9 more pounds to lose in order to meet my target weight (187 lbs); however, given my current abs state, it's possible I may need to lower my ideal weight to about 170 lbs in order to achieve the abs I desire.

We shall see!

"
Sadly, all good things must come to an end..
"

Today was the 30th day of this challenge, the final session for this challenge.

On one hand, I'm glad the challenge ended without me quitting.

Honestly, there were days I didn't feel like doing the session; there were also days I felt like quitting mid-session.

However, I persevered and kept going, hoping to be rewarded with the goal accomplishment soon.

I didn't miss a single day!

On the other hand, I'm sorta sadden that the main goal was not met; this wasn't due to the lack of effort or purpose, I tried my best!

I read articles, watched videos, a lot of warm-ups, stretches, and even prayers :D.

Unfortunately, some things can't be rushed without the risk of permanent injury; it seems middle splits is one of those things.

From my research, achieving the middle splits typically take people months or even years to accomplish, especially those starting fresh as adults.

So, it's a little misguidance to presume the goal would be accomplished within 30 calendar days.

The Training

I woke up and went to the gym.

I spent some time on my shoulder and back flexibility, including the following exercises:

• Rag doll pose (on a bench, using a 20-lbs dumbbell for support and to extend the range of the lower back)
• Butterfly poses (with 20-lb dumbbell on each thigh)
• Leg raises on the ring

I came back home and got ready for the session.

I started the warm-up drills with happy baby pose, followed by my favorite, regular drills.

I followed those up with standing hamstring stretch.

I was ready for the final session.

The Experience

I eased into the 1st set as I felt sore.

By the 2nd set, the soreness was gone and the hips were opening up.

On the 3rd set, the muscles reached their current limit.

Same for the 4th set.

After the 4th set, I realized that I wasn't sweating and that the hips could be opened more.

So, I only had a 60-second rest prior to jumping into the 5th set.

By the time I finished the 5th set, I felt the muscles were primed for further stretching.

So, I continued a 6th set after a 60-second rest.

After the 6th set, I rested for 2 mins and started the 7th set.

By this time, the muscles really feel like they were opening up.

And it hits me that perhaps, instead of completing 5 sets per session, it should be increased to 10 sessions (or at least, longer than 5 sets).

My reasoning is that the first 2-3 sets would stretch the hips to their current range; however, as the sets drag on, the muscles would naturally stop resisting and open up more.

At least, that's the theory I'm now running with.

And instead of having the sessions daily, the sessions should be completed every 2 or 3 days to allow the muscles time to adjust to the new range.

I completed sets 8 and 9 with only 60 seconds rest and for the 10th set, I rested for 2 mins.

Once done, I rested for 60 seconds and started the front splits as well.

2 sets per leg, 60 seconds in stretch, and 60 seconds in rest.

Once the front splits were completed, I move into the headstand position.

My headstand is now a lot better, I can balance with front/back leg split, sideways-split, knee tuck, etc.

I ended the headstand session with a backbend and this is also getting better; each leg can touch the ground independently (both legs can't touch the ground simultaneously yet).

My Gains Over The Last 30 Days

"
Shoot for the moon.......and you may hit a star!
"

I didn't achieve my middle splits during this challenge; however, I'm very glad to have tried.

Challenge or not, the 30 days would have passed while I remained inflexible.

So, here's a nugget of wisdom in my exercise/weight loss journey:

" Always have a goal you're working towards! "

It is hard/nearly impossible to maintain a longterm commitment towards exercise without striving towards a goal.

Here are my gains over the last 30 days:

Middle Splits

My legs are about 144 degrees apart (180 degrees is a full split).

Butterfly Pose

My ankles are on the floor; my calves are almost touching the floor.

Rag Doll Pose

My face is in between my thighs!

What's Next?

Since the middle splits goal is not achieved, the plan is

• take a few days off
• continue daily warm-up drills
• test 10 sessions per day every 2 or 3 days to see which period my body will respond to
• continue additional researches into middle splits
• determine how long I want the next challenge to last, depending on how often I'll be training

I want the next challenge to be successful (i.e. achieve the full middle splits); so, I need to provide an achievable timeline to the next challenge.

I'm still training other skills (and seeing some progress):

• front splits
• handstand
• 10-rep pull-ups
• 1 muscle up

However, they're not my primary goals; middle splits is my primary goal and until I achieve (or frustratingly abandon) it, it will remain my primary goal.

Thanks for staying with me until the very end.

See you around :D!

Day 29 Experience

"
One.....more......day!
"

Today was a low-energy morning, caused by a combination of a few things:

• I inadvertently broke my whole-day fast last night, which made me feel emotionally weak.
• A faint feeling of failure for not reaching the goal within 30 days (yeah, I know I gave it my best.......sometimes, you feel inadequate when you realize that even your best wasn't enough to accomplish a goal)

I woke up and didn't have the energy or desire to start this session.

So, I spent more time in bed and eventually, after getting up, I completed some full-body stretches and got ready for work.

While at work, my energy level began to rise; so, when I had a break, I decided to complete my sessions.

The Training

I started the warm-ups with a "happy baby" pose:

I followed up with my regular, favorite warm-up exercises:

And then, some Straddle leg lifts:

And some Rag doll pose, while holding a 10-lb weight disc:

And some Standing hamstring stretch, but on a surface as high as my best; I also bend my torso so my nose is touching my thigh:

After this, I was ready for the session.

The Experience

I now expect the 1st set to be the sorest; so, I held on, not pushing too hard.

By the 2nd set, the muscles were warming up and opening up.

3rd and 4 sets, I was holding on, not pushing too hard. As my torso is upright and I hold on, gravity keeps kicking in, pushing the muscles apart.

Took a 2-min rest before the 5th set and similar to the last set, my hips were opening up.

All I needed to do was breathe.....and hold on.

After the 5th set, I felt that I still had the energy to continue and that my muscles felt like they could open up some more during this session.

So, I continued with the 6th and 7th sets.

After I was done, I felt like I achieved more during this session by having more sets.

After a 60-second rest, I jumped into the front splits, completing 2 sets on each leg.

Then, I completed the headstand, working on my stability; I also turned it into a backbend as I begin to make my back more limber.

After that, I completed a Camel pose (with my back going all the way to the floor.....for about 30 seconds for 2-3 sets):

Informal Sessions

Since I completed the session later in the day, I didn't perform any informal session.

However, while I was taking my evening walk, I attempted some no-wall handstands.

One more day for this challenge to be over; what will I do next?

Find out tomorrow!

Day 28 Experience