60312 Sunday (#351) 178 20% - 55.5% at wake up. This is the low for the year. First time during a cardio modes o this may be sustainable. Turned out to be a chill day – coming back strong tomorrow… I suppose.
60412 Monday #352 179.5. Wake up knockin on the door again, but it’s Monday and it’s GO BIG – back to pyramid intervals & spa day type stuff. GX warm ups, abs rotation, crunches 50 ea plus ankle wts 50 ea. Legs up, atomic, leg raises (home).
Pretty much wrecked it today. Pyramid intervals 9-7 mph sprints, 167 BPM max HR (95% sub max), 35 mins. 5 min cool down. Kick boxing/shadow boxing,
CFS hi-jump burpees 34
Push ups 100
Wide pull ups 35 (in 4 sets)
Hot Legs 360
Cool down stretch came close to the wall,
Had a 45 min nap, good dinner, finished p-drnk.
Feel worked over. I went BIG!!
60512 Tuesday (#353) 180 [walked in at 181.5] Good GX today (at Temple) and Aqua Box. PUMPED seems easy after Ruggedness,but that’s the point, right? Dreary day draining NRG, but not too badly. Traditional Draught Horse salmon salad.
60612 Wednesday (#354) 181.5 Extra sleep, woke up sun salutations, some warm ups 60 mins outside, no running,
warm up, shadow boxing,
front kick, front back kick combo,
burpees, hi-jumps/knee slap combo 10s [40 in 4 sets] with leg raises and kicks n twists between
Hi circle kicks
Pushups b/w benches 75
Dips b/c benches 50
Backwards walk uphill.
Leg raises 4 x 4 tough.
60712 Thursday (#355) 180 wake-up:
suspension training at work, lite, just to feel the pull.
Very hype this morning, the stack + tea?
Sun sals 2x & abs shadow Box
Maybe I can GO BIG upper body tomorrow.
No Classes at the Y this week… right?
60812 Friday (#356) 182 wake up.
Work: Felt pretty hype when I got in. Suspension training – but winding down 3 hrs in. Eyes need an overhaul – new ‘script’
Rev-stack: BCAA, Gurana, OxyE, Creatine, COQ10, Honey, what else is in there? *Almost out of green creatine. I think this combo makes me hype!!! The stack kept me up, couldn’t sleep.
NO Crash – extra sleep decided to party instead of train. Log in a Rum Bar night b/c I cant remember the last time I was there.
60912 Saturday (#357) came in at 186 I knew it was all water/booze. Flushed it out during the course of sleeping “it” off. Finished at 181.5
Homework, out nice day but didn’t feel like going out. Got chores done.
61012 Sunday (#358) 182 up at 4-5AM 45-60 mins of yoga stretching and back to bed. Acupuncture & massage today.
Last moments of the day and the energy is back. Probably b/c of food… duh. I didn’t eat that well over the weekend. I feel guilty for taking a break but I feel weaker too.. call this a “fail” the kind of fail I need from time to time to come back stronger. Monday is literally minutes away and I’m gonna start with suspension training.
61112 Monday (#359) 182 wake
Suspension Training – Took the workout stack 2 hrs in, sus & kick practice.
Day looks dreary – rain expected may have to train at the Y today but then I can go to H-Mart on the way back.
Let’s get back on track for the last week.
P-husk b4 bed.
Protein drink b4 breakfast
Fruit yogurt nuts & honey
Pre-workout drink, Honey wk/o stack
Recover stack – drink
Dinner.
Outside X 90+ minutes:
One mile thru woods
Walk up hill 3x backwards
Kick box/Stretch/
CFS – 50 bench jumps: 80 pushups: 80 dips in sets. Very tired. HR 90 BPM 1-2 hrs after wk/o.
180 lbs post wk/o
61212 Tuesday (#360) 180 wake up 19% 56.5%
Work 71 BPM: I could probably do something tonight (this morning) but should relax. Maybe some stretches at some point. Legs…
Good GX workout
Maybe some yoga b4 work?
Sus Tonight? No soreness from cardio workouts.
61312 Wednesday (#361) - no weight???
Sus & kick very light stuff… Movie night
Walk to Y 2.5 miles w/ backpack
Chore.. ugh! Should relax tonight.
***START: CLA & Fish Oil today, supposed to target torso fat.
Hump Day, Slump day…
It was a mistake not to work out when I woke up.
61412 Thursday (#362) 182.5 p-husk am:
Not much at the gig. GX at the Y today.
*** New stack includes Arginine & Carnitine let’s see.
VERY energetic during GX, still charged afterwards. Stack maybe.. or the last few weeks of cardio?? Combo maybe? Or wake-up exercises?
Had a dip afterwards – contrast. that high made normal feel like a low.
61512 Friday (#363) 180.5 wake up.
Work – sus training some kicking, salad pretzels, soft. Lemonade creatine didn’t burn this time. Maybe it was interacting with something else?
Shoulder push ups : Normal workout stack
Over flowing with energy, want to pass it all around. Direct my body to heal itself. Think tendons, repair – make them stronger.
P-husk, almonds, blueberries.
This is measuring day going from top to center – will worry about legs and limbs later. So this will be the new format??
Shoulders : ……120.5 cms
Chest: …………101.0
Solar Plexus…… 96
Two-pack……… 87
Navel………….. 91
Waist………….. 94
Butt…………….102.5
NEW PICTURE – A new statistical picture that is.
WORK OUT in the PARK
Warm Ups – shadow box & Kick
Kettle Bell (10 lb) Swings & squats
Kbell swing with chain
Bench jumps (sideways full jump overs) 38 in sets.
Back kicks from bench & side leg raises
Climb pole pull ups
Hi wall jumps 2 sets 6&8 last set w/ kbell
Decline pushups off rock 2 x 30 last set across rocks.
Kbell kickbacks
Uphill backwards weighted (kbell & chain)
Gave it all – emptied it out.
Good Night 82 or 92? BPM 1 hr later.
Passed out 2-3 hrs post workout.
I WAS DONE AFTER THIS ONE!! This is payback in a way. Sometimes I go out drinking and can’t train the next day. Today I trained so hard I didn’t go out drinking!!
KEEP IT MOVING!!
61612 Saturday (#364) 179.5
But that’s just having woken up at 1:30am and no dinner b/c I was too tired from the workout. Finally got the legs, butt, hips to pay attention to what I’ve been doing to them. I feel the burn a lil bit.
Llanarch Diner.. 3am protein omelet
61712 Sunday (#365) 180.5 – In any other year this would be a year- Wilmington Del. Early am workout, but spent the majority of the day in church and asleep.. It was family time. Mike was honored/recognized at his church. This was certainly a “cheat day.”
61812 Monday (#366) – Wake 182.5 Finale!
WORK – My legs are finally feeling it. Maybe I’ll close out Ruggedness I the same way I started, run through the woods. Two miles and then? It hasn’t been six weeks yet so my body hasn’t acclimated to the Monday routine.. Maybe I’ll just go for 2 hours to start the week. Trun through the woods and up the sidewalk, down the hill across the bridge, calisthenics, kbox, backup the hill CF pull ups kix, stretches.
Just kind of vegged out all night. I’ll hv to post up these last two weeks. 9-12 lbs, ha ha ha. I’ll hv to do something extreme to push this wt. down. But if I keep losing inches and maintaining the same weight, that’s a WIN!!
Slept late, woke dehydrated with a slight headache. So much for my grandiose plan. I still managed a two mile run/walk thru the woods. Made me feel better an hr after I was done. I need more running training I also want to lift me and I have to get back in the pool for laps, treading and diving..
Final count – 8 inches off the torso.
Weight range 186 hi – 178 low.. dif of 6 lbs. Bodyfat % isn’t accurate but lowest recorded was 12.5% when I was full of liquids… so figure that out..
Goodbye Ruggedness.. It’s been real!!
Wednesday, June 20, 2012
Saturday, June 02, 2012
Ruggedness May-June: 52712-60212
52712 - (#344) Sunday - 181.5 (183.5 at wake) well hydrated.. litecardio, punching, abs, stretch. Waiting for that energy to kick in. Chill day - go big tomorrow??
HR 78 BPM sitting in El after a stack, bee pollen, oxyE, guarana and creatine.
52812 - (#345) Monday Mem'day - 181.5 wake, came in from work at 12.5% BF 61% H2O new best. 184 lbs. drank many iced teas yesterday.
Today light cardio warm ups, shadow boxing old school calisthenics - abs & stretching.very lite eating, work tonight. Rt elbow is sore, gotta get back to acupuncture.
Thinking of park wk/o this eve. Maybe just a run, but we'll see.
Back to what Ruggedness Training was supposed to be. (Hard to write, hands shaking)
HR 109
Run/walk 1 mile
50 bench jumps (low bench) push ups & dips in 3 sets.
1/4 mi. jog.
kick sets, pole climb pull ups 2 sets of 6
stretch, cool down, walk home... 60 mins. Sunset 85+ degrees.
"Change is a long and winding road."
17 Min nap, forgot to log the sea salt purgative from 2 days ago. It’s doing its job. Perhaps this is the reason for the better hydration. Feeling the energy after-glow of today’s training. Maybe I passed the hump (this was day 5 of cardio training). Let’s see what tomorrow brings at PUMPED!
Wt check 180.5 13.5% BF 60.5% H2O, post elim. Everything is better after this session!!!
52912 (#346) Tuesday Work: Waiting for but hoping there's no crash. So far there's been none. This could be worth passing on to "my public". Thurs - Mon all cardio heavy & lite minimum 20-30 mins max 90. Energy day was day 5. Still lite eating and lots of H2O. Still doing stax, protein, nuts, etc. almost no (red) meat, chicken and turkey in salads.
181.5 at wake up. Well hydrated (17% & 58 after work #s)
Looks like a zero for PUMPED today (ended up with one.)
EZ day felt sluggish, prob due to low activity.
53012 - (#347) Wednesday 180 well hydrated, Cardio wake up then 90+ mins Ruggedness. 1.5 laps down trail and up hill short walk, then run thru woods again to staging area. Cals, KBx'ing, squats - walk up hill to CF area. pre-strength stretch
Bench Jumps (hi bench) 50; push ups 100, dips 80 in 4 sets.
Bar pull ups, normal, wide, rev, hi pull ups. Hot legs, contractor kicks 3x8, str8 leg lat raises 2x8, side leg swings 1x8, both sides. Yoga stretch, no need for abs.
Walk to market, carry 20-30 lbs back in pack.. eat?? maybe nap.
Post drink, peanut butter, creatine, muscle meal, cin. ice H2O
HR 85 BPM post wk/o (about 2 hrs later). Dinner, fish, tomatoes OJ, vits. Can feel the sweat come.
Nice lil purge to end the day. Don't know what to attribute this to, maybe it's what happens when you "eat clean"? The purge left me empty, tight belly, chills.. replace, replace!!!
53112 (#348) Thursday - 180 after the ritual. Felt really good walking to 69th St. Gliding through. Shirts feel a bit tighter, in a good way. YMCA today. No soreness from yesterday... yet. GX Seemed EZ, probably due to training, but Itook it easy on 'em today.
_______________________JUNE --The Last 18 days!!!--___________________
60112 - (#349) Friday: Work.. deep amarillo wz, can't figure out why?? Oh, Vit B12 in the stack...
Dreary day 181.5 no change. Phone call brought me down or maybe that's just an excuse. Could be the day, the humidity, a combo? Did some lite cardio & strong stretching. Need a better stretch routine. Should do X-Stretch. Still feel strong on the walk.
60212 (Day #350) Saturday: Work: Suspension training, getting abit more energy.
181 wake up other #s are off, higher, back to where they were. Need more H2o and another purgative maybe this week?
180 after 2 hrs in the park...
1.5 mile run, half paved/half woods. Kickbox, cals, recovery. Walk uphill backwards, 2x.
CFs: 55 bench jumps (hi-bench) 100 push ups & dips in 4 sets. - maybe reduce sets or add another exercise or go past 100?? 35 pull ups in 4 sets, (varied pulls) Hot legs - various, classic to exotic. Balance and abs (for the kids) walk home thru woods.
So I get home and although I'm looking at the body I'm telling myself, "It's no longer about the body." If not what? Strength, endurance, conditioning?? But still - it's the body.. the temple!!
I feel really good. Not high, like Mem'day, not hungry.. yet. Had N/O mix & honey with me, but no str8 H2O, coconut water b4 run/training. I need new pants.
Treated myself to a protein drink then protein mean, egg white omelet with turkey and cheese... mmm.. Bit of a purge toward the end of the night. Body is getting rid of the stuff it doesn't need.. trying to tell me something. I'd better listen.
HR 78 BPM sitting in El after a stack, bee pollen, oxyE, guarana and creatine.
52812 - (#345) Monday Mem'day - 181.5 wake, came in from work at 12.5% BF 61% H2O new best. 184 lbs. drank many iced teas yesterday.
 |
| Goal post pull ups...10 ft up, maybe. |
Thinking of park wk/o this eve. Maybe just a run, but we'll see.
Back to what Ruggedness Training was supposed to be. (Hard to write, hands shaking)
HR 109
Run/walk 1 mile
50 bench jumps (low bench) push ups & dips in 3 sets.
1/4 mi. jog.
kick sets, pole climb pull ups 2 sets of 6
stretch, cool down, walk home... 60 mins. Sunset 85+ degrees.
"Change is a long and winding road."
17 Min nap, forgot to log the sea salt purgative from 2 days ago. It’s doing its job. Perhaps this is the reason for the better hydration. Feeling the energy after-glow of today’s training. Maybe I passed the hump (this was day 5 of cardio training). Let’s see what tomorrow brings at PUMPED!
Wt check 180.5 13.5% BF 60.5% H2O, post elim. Everything is better after this session!!!
52912 (#346) Tuesday Work: Waiting for but hoping there's no crash. So far there's been none. This could be worth passing on to "my public". Thurs - Mon all cardio heavy & lite minimum 20-30 mins max 90. Energy day was day 5. Still lite eating and lots of H2O. Still doing stax, protein, nuts, etc. almost no (red) meat, chicken and turkey in salads.
181.5 at wake up. Well hydrated (17% & 58 after work #s)
Looks like a zero for PUMPED today (ended up with one.)
EZ day felt sluggish, prob due to low activity.
53012 - (#347) Wednesday 180 well hydrated, Cardio wake up then 90+ mins Ruggedness. 1.5 laps down trail and up hill short walk, then run thru woods again to staging area. Cals, KBx'ing, squats - walk up hill to CF area. pre-strength stretch
Bench Jumps (hi bench) 50; push ups 100, dips 80 in 4 sets.
Bar pull ups, normal, wide, rev, hi pull ups. Hot legs, contractor kicks 3x8, str8 leg lat raises 2x8, side leg swings 1x8, both sides. Yoga stretch, no need for abs.
Walk to market, carry 20-30 lbs back in pack.. eat?? maybe nap.
Post drink, peanut butter, creatine, muscle meal, cin. ice H2O
HR 85 BPM post wk/o (about 2 hrs later). Dinner, fish, tomatoes OJ, vits. Can feel the sweat come.
Nice lil purge to end the day. Don't know what to attribute this to, maybe it's what happens when you "eat clean"? The purge left me empty, tight belly, chills.. replace, replace!!!
53112 (#348) Thursday - 180 after the ritual. Felt really good walking to 69th St. Gliding through. Shirts feel a bit tighter, in a good way. YMCA today. No soreness from yesterday... yet. GX Seemed EZ, probably due to training, but Itook it easy on 'em today.
_______________________JUNE --The Last 18 days!!!--___________________
60112 - (#349) Friday: Work.. deep amarillo wz, can't figure out why?? Oh, Vit B12 in the stack...
Dreary day 181.5 no change. Phone call brought me down or maybe that's just an excuse. Could be the day, the humidity, a combo? Did some lite cardio & strong stretching. Need a better stretch routine. Should do X-Stretch. Still feel strong on the walk.
60212 (Day #350) Saturday: Work: Suspension training, getting abit more energy.
181 wake up other #s are off, higher, back to where they were. Need more H2o and another purgative maybe this week?
180 after 2 hrs in the park...
1.5 mile run, half paved/half woods. Kickbox, cals, recovery. Walk uphill backwards, 2x.
 |
| First 2 hour session. Enjoying the sunset afterburn |
So I get home and although I'm looking at the body I'm telling myself, "It's no longer about the body." If not what? Strength, endurance, conditioning?? But still - it's the body.. the temple!!
I feel really good. Not high, like Mem'day, not hungry.. yet. Had N/O mix & honey with me, but no str8 H2O, coconut water b4 run/training. I need new pants.
Treated myself to a protein drink then protein mean, egg white omelet with turkey and cheese... mmm.. Bit of a purge toward the end of the night. Body is getting rid of the stuff it doesn't need.. trying to tell me something. I'd better listen.
Saturday, May 26, 2012
Ruggedness May: 52012 - 52612
52012 Sunday - (still in Tucson) Hike the road sit in the sun, maybe pool (#337). Think about the next phase of fitness.
52112 (#338) Monday back to Philly.. not happy about it. Mixed feelings I guess. I liked Arizona.
52212 (#339) 182 lbs - (Tuesday) back in Philly. gained no weight, actually dropped 1.5 lbs. The AZ weather dried me out. I could see it in my eyes. Didn't drink nearly enough H2O, but drank a lot.
Woke up and started Insanity, lasted 5 mins and realized I need proper support for this stuff. Then did bench crunches and atomic crunches.
Taught PUMPED, hi intensity then Aqua Box. I was worn out, then out to dinner with the homies; has steak & shrimp w/ double veggie order. This worked well in the digestive system. ACV at wake and lots of H2O!
52312 - 181 (#340) Wednesday: No time to exercise, visit my sister, had an intellectual workout. Maybe some sus-training tonight.Need to ask "acu" about tight hands, perhaps result of tight grips on weights.
52412 (#341) Thursday - AM work; sus-training. Just a few sets, stronger angles. YMCA GX-FF Today, maybe some @home work.
Wake Up: 182 woke up pretty good hydrated. I think the phusk knock off works better than the Metam.. Lite warm ups ab work. Probably could have gone harder but the usual distractions.
YMCA - FF Intense!! Hard for me, just how I Need it!!
Discovered something unusual in the pack - may hv to ask the doc about it. Let's see if anything comes of it.
180.5 after GX & Dp. Let's drop 9 - 12 in 3 weeks?? All full cardio for the rest of Ruggedness.
52512 (#341) 182.5 could not believe the scale did not change at all. Oh well!
Friday Ruggedness - 1.5 laps thru woods, up hill (had to walk the last half) to the field (saw a deer) kickboxing 80 punches 80 front kicks (each leg) very slow, tired from run. 1/2 squats + 1/2 squats up hill... (walked)
Stretch session
Bench jumps (38) + push ups (60) super sets in 4 sets. (goal 100 ea.)
Pull ups + hi incline push ups
Climb pole, up and down 1x
Stretch 2 sessions
Hot legs 6-5-4-3-2-1 each. (Honey and H2O during workout)
Apple, brewer's yeast post
Far from where I imagined I'd be. No numbers count until I get to 100, maybe by the end of this tour.
HR was 102 2 hours after training.
52612 (#342) 181.5 - Saturday: the hydration is staying with me.. knock wood) no error messages on the scale in a week. Been drinking H2O over night and eating more fruit. Yesterday too a LOT outta me and i gave myself an extra 2 hours rest. Didn't hurt that it's cloudy and humid out. May do some light cardio at home today and some suspension training at the gig. Thinking about getting duck for dinner. Other than that some admin work, house cleaning and laundry. Ho-hum!
40 mins home cardio. Damn it was rough. Basically my cardio class w/o the strength component.
HR 89 bpm climbed El steps. 2 hrs post cardio wrk, still feel tried. Monitor this for improvement.
HR Targets:
65%.............130...........11 (10 sec. count)
75%..............141...........23
85%.............152...........25
95%..............163..........27
It's sometimes necessary to exceed target to make heart muscle stronger.
52112 (#338) Monday back to Philly.. not happy about it. Mixed feelings I guess. I liked Arizona.
52212 (#339) 182 lbs - (Tuesday) back in Philly. gained no weight, actually dropped 1.5 lbs. The AZ weather dried me out. I could see it in my eyes. Didn't drink nearly enough H2O, but drank a lot.
Woke up and started Insanity, lasted 5 mins and realized I need proper support for this stuff. Then did bench crunches and atomic crunches.
Taught PUMPED, hi intensity then Aqua Box. I was worn out, then out to dinner with the homies; has steak & shrimp w/ double veggie order. This worked well in the digestive system. ACV at wake and lots of H2O!
52312 - 181 (#340) Wednesday: No time to exercise, visit my sister, had an intellectual workout. Maybe some sus-training tonight.Need to ask "acu" about tight hands, perhaps result of tight grips on weights.
52412 (#341) Thursday - AM work; sus-training. Just a few sets, stronger angles. YMCA GX-FF Today, maybe some @home work.
Wake Up: 182 woke up pretty good hydrated. I think the phusk knock off works better than the Metam.. Lite warm ups ab work. Probably could have gone harder but the usual distractions.
YMCA - FF Intense!! Hard for me, just how I Need it!!
Discovered something unusual in the pack - may hv to ask the doc about it. Let's see if anything comes of it.
180.5 after GX & Dp. Let's drop 9 - 12 in 3 weeks?? All full cardio for the rest of Ruggedness.
52512 (#341) 182.5 could not believe the scale did not change at all. Oh well!
Friday Ruggedness - 1.5 laps thru woods, up hill (had to walk the last half) to the field (saw a deer) kickboxing 80 punches 80 front kicks (each leg) very slow, tired from run. 1/2 squats + 1/2 squats up hill... (walked)
Stretch session
Bench jumps (38) + push ups (60) super sets in 4 sets. (goal 100 ea.)
Pull ups + hi incline push ups
Climb pole, up and down 1x
Stretch 2 sessions
Hot legs 6-5-4-3-2-1 each. (Honey and H2O during workout)
Apple, brewer's yeast post
Far from where I imagined I'd be. No numbers count until I get to 100, maybe by the end of this tour.
HR was 102 2 hours after training.
52612 (#342) 181.5 - Saturday: the hydration is staying with me.. knock wood) no error messages on the scale in a week. Been drinking H2O over night and eating more fruit. Yesterday too a LOT outta me and i gave myself an extra 2 hours rest. Didn't hurt that it's cloudy and humid out. May do some light cardio at home today and some suspension training at the gig. Thinking about getting duck for dinner. Other than that some admin work, house cleaning and laundry. Ho-hum!
40 mins home cardio. Damn it was rough. Basically my cardio class w/o the strength component.
HR 89 bpm climbed El steps. 2 hrs post cardio wrk, still feel tried. Monitor this for improvement.
HR Targets:
65%.............130...........11 (10 sec. count)
75%..............141...........23
85%.............152...........25
95%..............163..........27
It's sometimes necessary to exceed target to make heart muscle stronger.
Saturday, May 19, 2012
Ruggedness May: 51312 - 51912
51312 (Sunday) #330
Suspension training arms and shoulders actually feel okay, props to acupuncture. Chest and back sore from friday and I LOVE IT!!
--recovery shake after run
--duck overnight - gas, why?? trail mix maybe? chocolate?
184 good hydration. I think my wake up wt has been inaccurate... well, maybe not.
HOME Workout
Bench crunches; rev crunches; french fries - try to get 100 fries.
Chest/Shoulders/Tris
db press 3x15 prog to 25 lbs.
db shoulder lats 3x15 12s rough
db 1 arm lying extensions 3x15 15 lbs
inc. db flies 20s 3x15
seated db shoulder press 3x15 12s - 20s
inc. db pull over 3x15 30
slow easy like it's the first time.
51412 Monday #331 - Work
Suspension training, pretty good, stronger;
been eating heavier at work the last several nites. wt gain. 2 stax creatine, OxyE & Guarana, between meals, fruit, & salad also except duck nite.
Wake 183.5
Acupuncture #5 Good: did 90 mins this time, probably too long, dry mouth, dehydrated felt like I was gonna cramp in the legs.
TODAY WAS A 10 DAY!!!
YMCA
Many Squats Hi-lo Max 275 not an all time pb, but for this round.
Leg press max: 8 (45 plates) + 2 (35s) 430 + the bar.
Calf presses & shin flexes
Leg extensions 150, 200, rack!
4L (leg lacerators) 10s, brutal, lost balance and got winded.
Anatomy of a "10 Day"
Didn't sleep well. Cloudy monday. PBH Cin sandwich, Acupuncture, Almonds. blueberries, honey brkfst. Maximize pre workout drink. Pre-workout stack. Trained the whole weekend. I imagined my workout during acupuncture. Mind energy??
Can I get it like this every day? Probably not. I want more 10 days!!
51512 182.5 E Tuesday #332
Zona bound, bench crunches atomic crunches, wake stack. Up thighs n glutes sore from wk/o yesterday. Baymont Inn, Houston - due to a maintenance issue the plane was late. Missed connection. Hotel room. Too late to train or eat.. took a walk.
51612 No wt. Tucson, AZ - Wednesday #333.
Biking and walking around Tucson with Xave.
51712 - no. wt. Thursday #334.. Tucson, AZ. walked around DT Tucson, carrying backpack. Got a leg centric workout at the rec center... quick recap:
Squats - of course, with some CF style 25lb plate swings between sets, 60s.. made it!
Leg press - maxed at 12 plates (45s)
 |
| This could catch on.... |
Seated calf raises... shot some hoops, nothing serious.
No records but a strong wk/o was feeling slow, tight and week from not doing cardio.
51812 Friday #335.. walked down town, explored 4th Ave, like South St. Late nite hike for Mexican food. we've been walking a lot... made this walk both ways.
51912 Saturday #336 11th Month of ruggedness. I suppose I'm a bit more rugged, the measurements tell the story, but I'm still flabby around the midsection. I really need to step up the cardio, I have a few ideas in mind. I still want to lift, but i think I can find time to do everything I want/need to do, including teach sessions and rest within the week.
Editor's Note: I did an audit of this journal and found that I was about 6 days off. A couple hours of edit/audting cleared that up. I've got 30 days left until I switch from Ruggedness to Zombie Emergency Apocalypse Survival Training (ZEAST), my next year of training. It should be fun and inspiring. I have some ideas on how to make it "better" than this one, but I don't want to make any promises just yet.
51812 Friday #335.. walked down town, explored 4th Ave, like South St. Late nite hike for Mexican food. we've been walking a lot... made this walk both ways.
51912 Saturday #336 11th Month of ruggedness. I suppose I'm a bit more rugged, the measurements tell the story, but I'm still flabby around the midsection. I really need to step up the cardio, I have a few ideas in mind. I still want to lift, but i think I can find time to do everything I want/need to do, including teach sessions and rest within the week. Oh yeah, demo'd some exercises for "The Shack" nothing too elaborate, film later, I guess..
Editor's Note: I did an audit of this journal and found that I was about 6 days off. A couple hours of edit/audting cleared that up. I've got 30 days left until I switch from Ruggedness to Zombie Emergency Apocalypse Survival Training (ZEAST), my next year of training. It should be fun and inspiring. I have some ideas on how to make it "better" than this one, but I don't want to make any promises just yet.
Ruggedness May: 50612 - 51212
50612 – Sunday (Race Day) #323 180.5 wt fluctuated as expected, anyway the news is 10 mile run with breaks and a walking moment which seemed to affect my legs. Ankle didn’t swell up, light cramping mostly below the knees. Made me nervous, but they rubbed out. Legs did not seize up this year. There were some moments, honey & sugar along the way. Coconut H2O at the end and H2O and the snacks provided, no pretzels tho. This was the easiest, most leisurely 10 miles ever (out of 3) and the slowest. Speed was scarificed for comfort and health… wake 183; pre-race 180.5, post race 183, final before bed 181. Looking forward to hitting the Y Monday.
Looking to conquer 3 Cardio sessions this summer.
1. Insanity; 2. Body Combat 3. Tae Bo Boot Camp
50712 – Monday #324 181 – Sore from yesterday; legs early legwork and abs, squats, acupuncture – very different technique.. 4th visit (Iliana).
YMCA: 2 hrs lackadaisical leg work to make the gams feel normal again.
3 sets of squats, leg press (smith), leg extensions, leg curls, leg presses (slide), leg raises, no wt.
No records today, just maintenance.
50812 – Tuesday #325 181 feels like a lull. I don’t really like breaks. Some squats at wake.
100 atomic crunches, crunches, side crunches (each side)
Chest Day YMCA (shoulders and arms) & vanity: try to get back to old school vanity work:
Bench Press: 135 x 15; 155 x 10; 165 x ??; 170 x 4 (2 sets maybe) 145 x 10 50 reps tot.
Incline Bench 115 4 x 8s
Decline db press 3 sets 8 – 12
Peck deck, 3 sets… tired out!
Shoulder lateral raises 20s 3 x 12, + db shoulder presses
Bent laterals 3 x 10s (20 lbs)
50912 – Wednesday #326 180.5 with hydration, no error message
100s atomic crunches, crunches, knees up crunches, rev. crunches. Chest & shoulders are sore.
51012 – Thursday (AM-work) #327:
Back to work. I’ve decided the way I’m eating is wrong. I have gas every night. I think I’m going over board on the protein supplements and not eating enough real green food . Got to get back to fruit, salads at home etc.
Been indulging in PB Honey and cinnamon sandwiches which means more bread, whole wheat – yum. Wt fluctuates as usual, hopefully warm weather will arrive soon and be consistent. It’s the last month and a half of Ruggedness which may end up being Ruggedness I, unless I call next year ZEST; Zombie Emergency Survival Training, which sounds and seems more fun.
So far tonight I’m doing some light suspension training, chest and shoulders are sore from Tuesday!
Later today, Functional Fitness at the YMCA.
Wake up 183: dp, phusk B4 bed, atomic crunches - 100, 50 hard shoulders off-the-floor crunches; 50 hips-off-the-floor rev crunches. FFGX YMCA, think I went EZ.
Home Chest - db press 20s & pull over 30s
Inc db press 20s, front raises 12s.
51112 (Friday) #328.. Wake 184, woke well hydrated; abs work, felt sluggish tho, mind is thinking of how i can change eating again. Go back to heavier more protein rich meals. Thinking of easing off supps for a month, maybe July. Can I eat like I did in 2004 and gain muscle? Why is ankle playing up again.
YMCA: Largely improve today
Romanian deadlifts: Just get it off the floor, many sets low reps
Low NRG most of the workout
Shin flex & bb bends (across back)
BB shrugs - heavy.
db pull overs 60 lbs 50 reps in 4 sets
Random, upright row, EZ curl bar
Single leg extensions 5 sets or 6??
51212 (saturday) wake 182.5 #329; better hydration, seems the protein OD was the culprit. Should probably go with one drink per day. Maybe I need to count calories again. Next food discipline - plan meals and write them down, recipes maybe.
Back to the woods, jog, no time, no distance (just over 1/2 the course) fulfilled two promises today. 1, train outside, 2 run the woods. Did a lap walking and took time for pix.
Realized or understood, by way of Rich G. video I don't have to rep heavy to make muscles big, so after all this time maybe I can FINALLY put my ego away. Rep moderate wt & use body wt. training for strength and power, use aerobics for burn and endurance.
200 bench crunches and 10 wheel extensions.
Ruggedness April/May: 42912-50512
42912 Sunday (#316) Acupuncture, massage, no vitamins or supps today and tomorrow. Yoga, leg raises. (didn’t get to this.)
43012 Monday (#317) no vitamins, no exercise, it’s hard!! G&B today at Temple, guess that counts. Wake 185!!! Wow 2 days w/o supps adds – lbs? Could this be the real reason I return from Brooklyn heavier? May have to do this experiment again. Wt, no size.
When I don’t work out my body hurts. Strange, maybe the exercise and supps are keeping me healthy and in tact?? Gues I better not stop.
50112 – Tuesday #318 – Restart the sups and vits at midnight. Work stack and OxyE. Still resting the body just doing some isometric muscle work with the chest (flex) and rt arm (squeeze fingers to thumb). Woke up feeling pretty good, 7 hrs sleep 182.5 lbs. did some crunches and leg/hip stretches … otherwise chilled.
Upcoming goal: Do at least ONE OUTSIDE workout per week
50212 - Wednesday #319 180.5 Did the shock-the-body advice/strategy work? A thrust up and plunge down 185 – 180.5 in a few days.. hmmm and no strenuous workouts, (well, Monday) anyway, woke up, 50 air squats, (going deeper) and leg/kick work. Finished with ankle wts and stretches, prep for BSR!
50312 – Thursday #320 – 181: EPA this AM 45 min, quickie, good group small room. 8 ppl. The room is probably made for about 10 to a dozen .. would be tight. Peanut Butter Hoey and cinnamon sandwich for breakfast, couldn’t wait. Got YMCA GX at 5p. Lottery Day, maybe some pretzels. Had good NRG for the class at EPA, walked a mile after acupuncture. ACV b4 bed and at wake.
50412 – Friday #321 BSR pick up day 181 No change from before bed, ACV & morning stack and ACV. No workout, resting for BSR. Some home ab work at home… work stack, tuna and PBH sammich, vits.
50512 – Saturday #322 183, I just chilled around the house, stretched, worked abs, did chores, prep’d for the run.
Wednesday, May 09, 2012
Ruggedness Training April 42212 - 42812
42212 Sunday (#309): 181.5 woke with set of push ups.
Today I completed, successfully, the Life Guard Certification course I gave myself for my birthday. The same that I thought I may not pass. The one that kicked my ass for the past 8 Sundays. I did some aqua kickboxing while I was in the pool. I was completely exhausted by the time I finished. Too tired to celebrate.
42312 Monday #310 – 184.5 Felt weak today, could be cold wet weather or backed up or over trained. Didn’t eat bad, just off schedule. ACV AM? Can’t remember.
YMCA:
Leg press (Inverted Smith) 270 x 16; 360 x 10ish; 410 x 10, + Calf presses.
Shin flex 55 3 x 20
CF did me in, not as strong as Friday. Body strength and endurance fluctuates.
Bench Press 135; 145; 155 remembered to bring elbows to 90 degrees, not to chest. Some pull ups, 1 set too tired.
Leg Extensions prog 150 to rack (255 I think) . 4 sets.
Left it at that.
Off to TU for G&B.
42412 Tuesday #311 182 PUMPED & Aqua Box, Both Fun weather sux, zapping energy, Tired after classes and (passed out?) on the floor. I want to work legs tomorrow maybe acupuncture.
42512 Wednesday (#312) 182, 10 hrs sleep, still cold out. No dreams I can remember. Aqua Box, seems a purge is occurring.
Temple Legs
Working the slide with 800 (eased up, started with 500 and worked reps to 800)
No records today, many sets tho.
Leg extensions w/ plates, seated calf raises, Adductor, calf press (seated) Maybe acupuncture tomorrow.
White Dog Humbug, just not ready to be home yet. Tet showed up and we saw Jackie.
42612 Thursday (#313) 181.5 been working legs hard for the last several weeks, weights 3x a week.
In the water 1x a week (that’s over) walking, climbing steps everyday. Documented results tho. Should take a break GX break next week, but not really.
First professional acupuncture today. Start a practice I think. Have faith believe it will work, should do 2x a week and see what happens.
Last moments of the day got some serious thermogenic activity going on here, sweatin for no apparent reason, feeling energetic too, took the usual work stack, 3 helpings of protein today, AM – post GX, mass gainer & hemp pt w/ dinner.
42712 Friday (#314) Work: Lite sus-training maybe the supps at work are giving me gas? Or the mushrooms and quinoa n hemp protein?
YMCA Lift Therapy
Never a fail but the body says take a break.
Deadlifts came up hard, maxed at 315 went str8 to leg presses (cable) & leg curls, peck deck, shoulder press machine and shoulder therapy w/ cables… a very modified workout.
Rt forearm/elbow pain, left knee was oddly sore. Didn’t have much energy either despite goo breakfast proein, creatine and workout stack, maybe I took too much or maybe it’s break time.
Take a break from limbs and work core, wt less leg work.
Cheat day Pizza, p-shake later.
42812 Saturday (#315) 181.5 Holding steady, kicking workwt. Less legs.
Today I completed, successfully, the Life Guard Certification course I gave myself for my birthday. The same that I thought I may not pass. The one that kicked my ass for the past 8 Sundays. I did some aqua kickboxing while I was in the pool. I was completely exhausted by the time I finished. Too tired to celebrate.
42312 Monday #310 – 184.5 Felt weak today, could be cold wet weather or backed up or over trained. Didn’t eat bad, just off schedule. ACV AM? Can’t remember.
YMCA:
Leg press (Inverted Smith) 270 x 16; 360 x 10ish; 410 x 10, + Calf presses.
Shin flex 55 3 x 20
CF did me in, not as strong as Friday. Body strength and endurance fluctuates.
Bench Press 135; 145; 155 remembered to bring elbows to 90 degrees, not to chest. Some pull ups, 1 set too tired.
Leg Extensions prog 150 to rack (255 I think) . 4 sets.
Left it at that.
Off to TU for G&B.
42412 Tuesday #311 182 PUMPED & Aqua Box, Both Fun weather sux, zapping energy, Tired after classes and (passed out?) on the floor. I want to work legs tomorrow maybe acupuncture.
42512 Wednesday (#312) 182, 10 hrs sleep, still cold out. No dreams I can remember. Aqua Box, seems a purge is occurring.
Temple Legs
Working the slide with 800 (eased up, started with 500 and worked reps to 800)
No records today, many sets tho.
Leg extensions w/ plates, seated calf raises, Adductor, calf press (seated) Maybe acupuncture tomorrow.
White Dog Humbug, just not ready to be home yet. Tet showed up and we saw Jackie.
42612 Thursday (#313) 181.5 been working legs hard for the last several weeks, weights 3x a week.
In the water 1x a week (that’s over) walking, climbing steps everyday. Documented results tho. Should take a break GX break next week, but not really.
First professional acupuncture today. Start a practice I think. Have faith believe it will work, should do 2x a week and see what happens.
Last moments of the day got some serious thermogenic activity going on here, sweatin for no apparent reason, feeling energetic too, took the usual work stack, 3 helpings of protein today, AM – post GX, mass gainer & hemp pt w/ dinner.
42712 Friday (#314) Work: Lite sus-training maybe the supps at work are giving me gas? Or the mushrooms and quinoa n hemp protein?
YMCA Lift Therapy
Never a fail but the body says take a break.
Deadlifts came up hard, maxed at 315 went str8 to leg presses (cable) & leg curls, peck deck, shoulder press machine and shoulder therapy w/ cables… a very modified workout.
Rt forearm/elbow pain, left knee was oddly sore. Didn’t have much energy either despite goo breakfast proein, creatine and workout stack, maybe I took too much or maybe it’s break time.
Take a break from limbs and work core, wt less leg work.
Cheat day Pizza, p-shake later.
42812 Saturday (#315) 181.5 Holding steady, kicking workwt. Less legs.
Thursday, April 26, 2012
Ruggedness Training April 41512 - 42112
41512 – Sunday #302 – Movie night (@ work), sus-training, push ups, need to set up a regimen.
Wake – 182 (came in at 184.5 normal 2.5 lb drop during rest.) life guard training.
Finished first bottle of OxiElite, measurements coming the 19th (or so) We’ll see what if any results occur.
41612 – Monday #303 best workout day of the week! 182 Walked to 69, ankle’s better, but not gonna run on it. Sus-training over night. **380 deadlift, personal best!! I was amazed, b/c a year or two ago I failed at this weight. I have gotten stronger, 5 lbs stronger, but I may go for 390-400 in a few weeks. Officially re-started bench pressing again. I told myself I wouldn’t until I could press the 100 lb dumbbells, then realized I may need to bench to get to the centuries. I’m benching as if I were doing it for the first time. I didn’t even start at the customary 135. Deadlifts – str8 legged reps 3-6 with wraps (no grip after the first round) 245, 275, 305 Power lifts, lifting with full body, bent knees 7 wraps, singles: 335, 365, 380!! WOW!! Cross Fit: military press & db toss 3 rounds 60 secs each. (of course I didn’t make the whole 60, but I’m getting closer, it’s only been 2 weeks.) Bench Press 95, 115, 135 slow and steady 3 x 10. (I wonder if I can remember the techniques I used from back in the day.) Bent flies: 40s 3x8 Pull ups, Smith: normal, wide, close (5-10 reps) Of course I was beat down by the time I got to do those. HR was 24-28 BPM lower than the first time out. Improvement. Did one set of HS pu’s at Temple, then easy guts&butts and relax the rest of the night.
41712 – Tuesday (#304) 182: Kept some hydration during rest, kept steady wt too. Looks like 182 is the bottom, let some muscle grow the next 48 hours. Temple double shot today. Hoping I can rock some leg presses tomorrow. 48 hrs after deadlifts maybe some chest/tri-work. Good Zombie Session – I need more practice.
41812 – Wednesday (#305) – Lite sus-training upper back, reverse swan dives (not so much diving but holding)
Wake 181, it’s the fluid not the sleep. Morning fluid elimination = about 2.5 lbs, but I usually put it right back at breakfast. Aqua Box was fun… Alyssa and Laura best friends. I want to remember those two.
TEMPLE LEGS – That’s what I call it now.. week 2
Leg Press 500 lb warm up 2 sets of 10
…………700 lb 2 x 6 – 8 (Legs feeling strong and powerful)
…………800 lb 2 x 4 (Could probably have done more reps, didn’t want to burn out)
…………850 (I actually did a couple of sets of 850, just wanted a smaller transition I guess.
…………*900 lbs (Personal Best)
2 sets 2 reps just to make it real. I think I can warm up with 600 or 700 lbs next time. I hope I can keep this up. I’ve set my goal at 1200, no time limit. I am hoping this leg work will help with overall running endurance.
Seated Calf raises: Progressive 4 sets 8-12.
Single Seated Leg extensions w/ plates: progress to 60 lbs each side, extra set of left leg. Seated angled calf extension machine, more like a flex.. maybe 190?? It’s a cable machine.
Adductor 3x10 I should do more of these. Seated leg curls 4 sets, progressive.
41912: Day 306!! 182 Thursday Measurement Day – This will be an involved post: Recap: The whole purpose of this Ruggedness Campaign was to focus on losing belly/trunk fat and measuring the results. I decided it was important to start measuring rather than just eyeballing the mirror and the scale.
Measurements come every sixty days. Also I decided to measure in centimeters because I find it easier and more exact than fractions of inches (FYI 2.5 cm = 1 in.). The goal was to get these numbers into the 80s, but I realized that wasn’t exactly practical. I measured four parts of the torso, “top” was around the solar plexus; “middle” was right around the lower part of the ribs; “bottom” goes right across the belly button and “under” is basically the waistline. The following numbers represent today’s measurement, the difference (+/-) in the last 60 days, and the year to date difference.
----------Today-------60 days----YTD----(# inches)
Top……..98.5……..+1.5……..+5.5……(+2 ins.)
Middle….88.0……..+0.5……..-5.5……(-2 ins.)
Bottom…91.0……..-2.0………-7.0……(-3 ins.)
Under…..95.5……..+1.5……...-2.0……(-1 in.)
(I made a color chart, which I may have scanned and posted, or will do at some point.)
Analysis
Top: I realized after the first 60 days that measuring around the solar plexus included the back and my back was expanding, thus I had to reset this goal… I’m approaching 100 cms or 40 inches. I should probably start measuring around my chest.
Middle: The middle was up ½ cm which is really insignificant and could be a measuring variation. Basically there’s been no significant change in the last 60 days; however the 5.5 cm YTD change when viewed with the 5.5 cm increase YTD in top circumference makes for an impressive physique and explains why some of my shirts are tighter.
Bottom: basically the spare tire. In the last 300 days I’ve shed 7 cm or almost 3 inches off the belly flab. This is a stunning victory as far as I’m concerned because experts concur that this is the toughest area to lose fat, particularly when one is over 35… I (re)started my fitness lifestyle at 35… do the math cuz I’m not tellin’ (anymore). So If you think belly fat is impossible to lose, I’m proving otherwise. I have to say that for the past 45 days or so I’ve been taking a thermogenic twice a day, although I haven’t lost any more cms in the past 60 days than I’ve lost the previous 60 days. I’m going to give this stuff another 45 days. I’ve also continued eating differently, kept up with the group fitness classes, but haven’t been able to run due to Achilles tendinitis.
Under: Actually showed a gain of 1.5cm which could be measuring, but could be an actual gain. Assuming it is a gain, I’m wondering if the gain may be elsewhere, such as the lower back or somewhere on the sides. Considering I’ve been doing a LOT of leg training, usually twice a week in addition to the GX stuff. Best case scenario is muscles that I don’t know about or haven’t considered (the upper butt perhaps?) are growing and causing expansion. It’s hard to conceive that the waistline would increase in fat as the rest of the body decreases in it. Checking the mirror, the scale, the fit of my clothes and the measurements confirms the Ruggedness Strategy is working. Just a note; during any given year I exercise 3 to 4 times a week and since 2007 I’ve been teaching group fitness classes anywhere from 2 to 7 times a week. This is the first year that I’ve documented both exercise and non-exercise days on a daily basis.
42012 (Friday) #307 181: Sore from the week’s workouts impressive but still feel I’m lacking. Gotta keep moving. My scale gives the best (most accurate?) reading when I’m fully hydrated. 13% Body Fat last night at, 184.5 lbs I think. (160 lbs at 0% body fat. 10% Body fat would put me at 176.5 lbs. Which has been pretty close to my goal for several years.)
Lift Therapy Friday:
The standard routine for the past two weeks has been:
Legs, Endurance Intervals CF style (Military presses + dumbbell swings) (up to) 60 seconds each, 3 rounds (haven’t accomplished the full time yet.) Then bench presses & vanity work, tri-bi-tri.: Squats: 3x10-16 prog 145, 205, 225 CF stuff…. Bench Press 115, 135, 145 3 x 10 – 8 Tri-bi-Tri.. (2 triceps sets w/ 1 biceps set in between)
42112 Saturday: (#308) Some push ups and handstands to start today. And that was just about it.
41612 – Monday #303 best workout day of the week! 182 Walked to 69, ankle’s better, but not gonna run on it. Sus-training over night. **380 deadlift, personal best!! I was amazed, b/c a year or two ago I failed at this weight. I have gotten stronger, 5 lbs stronger, but I may go for 390-400 in a few weeks. Officially re-started bench pressing again. I told myself I wouldn’t until I could press the 100 lb dumbbells, then realized I may need to bench to get to the centuries. I’m benching as if I were doing it for the first time. I didn’t even start at the customary 135. Deadlifts – str8 legged reps 3-6 with wraps (no grip after the first round) 245, 275, 305 Power lifts, lifting with full body, bent knees 7 wraps, singles: 335, 365, 380!! WOW!! Cross Fit: military press & db toss 3 rounds 60 secs each. (of course I didn’t make the whole 60, but I’m getting closer, it’s only been 2 weeks.) Bench Press 95, 115, 135 slow and steady 3 x 10. (I wonder if I can remember the techniques I used from back in the day.) Bent flies: 40s 3x8 Pull ups, Smith: normal, wide, close (5-10 reps) Of course I was beat down by the time I got to do those. HR was 24-28 BPM lower than the first time out. Improvement. Did one set of HS pu’s at Temple, then easy guts&butts and relax the rest of the night.
41712 – Tuesday (#304) 182: Kept some hydration during rest, kept steady wt too. Looks like 182 is the bottom, let some muscle grow the next 48 hours. Temple double shot today. Hoping I can rock some leg presses tomorrow. 48 hrs after deadlifts maybe some chest/tri-work. Good Zombie Session – I need more practice.
41812 – Wednesday (#305) – Lite sus-training upper back, reverse swan dives (not so much diving but holding)
Wake 181, it’s the fluid not the sleep. Morning fluid elimination = about 2.5 lbs, but I usually put it right back at breakfast. Aqua Box was fun… Alyssa and Laura best friends. I want to remember those two.
TEMPLE LEGS – That’s what I call it now.. week 2
Leg Press 500 lb warm up 2 sets of 10
…………700 lb 2 x 6 – 8 (Legs feeling strong and powerful)
…………800 lb 2 x 4 (Could probably have done more reps, didn’t want to burn out)
…………850 (I actually did a couple of sets of 850, just wanted a smaller transition I guess.
…………*900 lbs (Personal Best)
2 sets 2 reps just to make it real. I think I can warm up with 600 or 700 lbs next time. I hope I can keep this up. I’ve set my goal at 1200, no time limit. I am hoping this leg work will help with overall running endurance.
Seated Calf raises: Progressive 4 sets 8-12.
Single Seated Leg extensions w/ plates: progress to 60 lbs each side, extra set of left leg. Seated angled calf extension machine, more like a flex.. maybe 190?? It’s a cable machine.
Adductor 3x10 I should do more of these. Seated leg curls 4 sets, progressive.
41912: Day 306!! 182 Thursday Measurement Day – This will be an involved post: Recap: The whole purpose of this Ruggedness Campaign was to focus on losing belly/trunk fat and measuring the results. I decided it was important to start measuring rather than just eyeballing the mirror and the scale.
Measurements come every sixty days. Also I decided to measure in centimeters because I find it easier and more exact than fractions of inches (FYI 2.5 cm = 1 in.). The goal was to get these numbers into the 80s, but I realized that wasn’t exactly practical. I measured four parts of the torso, “top” was around the solar plexus; “middle” was right around the lower part of the ribs; “bottom” goes right across the belly button and “under” is basically the waistline. The following numbers represent today’s measurement, the difference (+/-) in the last 60 days, and the year to date difference.
----------Today-------60 days----YTD----(# inches)
Top……..98.5……..+1.5……..+5.5……(+2 ins.)
Middle….88.0……..+0.5……..-5.5……(-2 ins.)
Bottom…91.0……..-2.0………-7.0……(-3 ins.)
Under…..95.5……..+1.5……...-2.0……(-1 in.)
(I made a color chart, which I may have scanned and posted, or will do at some point.)
Analysis
Top: I realized after the first 60 days that measuring around the solar plexus included the back and my back was expanding, thus I had to reset this goal… I’m approaching 100 cms or 40 inches. I should probably start measuring around my chest.
Middle: The middle was up ½ cm which is really insignificant and could be a measuring variation. Basically there’s been no significant change in the last 60 days; however the 5.5 cm YTD change when viewed with the 5.5 cm increase YTD in top circumference makes for an impressive physique and explains why some of my shirts are tighter.
Bottom: basically the spare tire. In the last 300 days I’ve shed 7 cm or almost 3 inches off the belly flab. This is a stunning victory as far as I’m concerned because experts concur that this is the toughest area to lose fat, particularly when one is over 35… I (re)started my fitness lifestyle at 35… do the math cuz I’m not tellin’ (anymore). So If you think belly fat is impossible to lose, I’m proving otherwise. I have to say that for the past 45 days or so I’ve been taking a thermogenic twice a day, although I haven’t lost any more cms in the past 60 days than I’ve lost the previous 60 days. I’m going to give this stuff another 45 days. I’ve also continued eating differently, kept up with the group fitness classes, but haven’t been able to run due to Achilles tendinitis.
Under: Actually showed a gain of 1.5cm which could be measuring, but could be an actual gain. Assuming it is a gain, I’m wondering if the gain may be elsewhere, such as the lower back or somewhere on the sides. Considering I’ve been doing a LOT of leg training, usually twice a week in addition to the GX stuff. Best case scenario is muscles that I don’t know about or haven’t considered (the upper butt perhaps?) are growing and causing expansion. It’s hard to conceive that the waistline would increase in fat as the rest of the body decreases in it. Checking the mirror, the scale, the fit of my clothes and the measurements confirms the Ruggedness Strategy is working. Just a note; during any given year I exercise 3 to 4 times a week and since 2007 I’ve been teaching group fitness classes anywhere from 2 to 7 times a week. This is the first year that I’ve documented both exercise and non-exercise days on a daily basis.
42012 (Friday) #307 181: Sore from the week’s workouts impressive but still feel I’m lacking. Gotta keep moving. My scale gives the best (most accurate?) reading when I’m fully hydrated. 13% Body Fat last night at, 184.5 lbs I think. (160 lbs at 0% body fat. 10% Body fat would put me at 176.5 lbs. Which has been pretty close to my goal for several years.)
Lift Therapy Friday:
The standard routine for the past two weeks has been:
Legs, Endurance Intervals CF style (Military presses + dumbbell swings) (up to) 60 seconds each, 3 rounds (haven’t accomplished the full time yet.) Then bench presses & vanity work, tri-bi-tri.: Squats: 3x10-16 prog 145, 205, 225 CF stuff…. Bench Press 115, 135, 145 3 x 10 – 8 Tri-bi-Tri.. (2 triceps sets w/ 1 biceps set in between)
42112 Saturday: (#308) Some push ups and handstands to start today. And that was just about it.
Wednesday, April 18, 2012
Ruggedness Training April 40812-41412
Not that anyone's following this, however, this us caught up. I've been recording these much differently; they go from action, to book, to flash drive, to desk top computer to this "diary".. or blog. A friend reminded me that this isn't for me, but for posterity, those who will look back, perhaps, and want to find out what kind of guy I was during this era.
40812 (Sunday) #295 Brooklyn, eating much drinking much, it’s like vacation. Rub-B for cocktails and great sirloin sandwich.
We did workout today at Chelsea Piers:
Squats – 3 x 10 no records, easy stuff
Leg Press – Maxed on what they said I could load on the slide 360, ha, 3 sets of 10+
Leg extensions – (leg curls hurt the ankle)
Various Pull ups, high and strong.
Good Yoga stretch and balance before going to Ruu-B’s.
40912 – (Monday) #296 Am diner in Manhattan, headed back to Philly. 182, so I gained 2 – 4 lbs depending on if I mark my starting wt at 178 or 180. I’m more inclined to go 180 b/c 178 has never been sustained for very long.
Guts & Butts at Temple, smaller than usual class. Go back to work and the regular routine.
41012 – (Tuesday) #297 182, steady even after ritual. Will hv to see how long it takes to metabolize the weekend. Overnight suspension training lite, relatively lite anyway. Wake up 3 sets of 6 handstand push ups, 2 w/ knees bent, 1 str8 legged, trying to increase ROM: Ankle hurts, Zombie Training, good stuff.
41112 Work: (Wednesday) #298... suspension training – good, some low strong pulls, chest dive getting stronger.
Wake up 181.5, (5 mins later 183.5, bad scale replace battery) handstand push ups 2 sets 3-4.
Temple legs:
Leg press (slide) progress to 800 lbs over 6-8 sets, reps decreased as wt was added. 800 lb 2 sets 4 reps.
Leg extensions (cable) 200 3 x 10, 8, 6 ??
Handstand push ups 2 x 4
Flips, 2 sets
Seated calf raises 3 sets (hurt ankle)
Various Pull ups 4 sets 6-8.
41212 – (Thursday) #299 182 – ankle didn’t hurt when I woke up, good sign. (could it be from yesterday’s training?) still ain’t right.
Good om, some HS push ups getting better.
FF today at the Y, maybe some vanity work.
16:30 noticed a rash on my face under my eyes?? Red dots around. Where did these come from? Something I ate??
NO MORE MUSCLE MILK BARS!! Yuck!!
Intense class hotter than normal and more ppl. No vanity work. Maybe at home??
41312 (Friday) #300 Nothing Special 180 Lift Therapy: (Just a milestone day.)
Hi-Lo squats (lo wt. hi reps hi wt low reps)
135 x 20 ----------- 225 x 3
185 x 16------------245 x 3
205 x 10------------275 x 3 this was awesome, but I should change low reps. Will modify as nec.
CF Style Super Sets:
Mil press barbell 50 secs, about 30 reps + dumb bell swing hand to hand same time no count.
HR measured at 180 after this. 3 rounds total.
Pull Ups on Smith + shrugs (115 lbs 3 sets of 20+)
Pulls were hi and strong, 10, 8 (wide grip), 6 (close grip)
Leg X 3 sets of 20 (about 30 seconds)
Tri-Bi-Tri (3 rounds)
Peck Deck 3 sets 16 (maybe) to 10 reps
HS push ups, fail…
Stretch & hanging ab work.
Doesn’t seem like I did a lot, but I felt it. I have to incorporate more endurance exercises after initial strength/power stuff. That’s the move, alternate and work all fibers!
41412 – 181 Saturday #301 air squats, hs push ups Le Bercail birthday dinner for Tet w/ Fram. No workout today
40812 (Sunday) #295 Brooklyn, eating much drinking much, it’s like vacation. Rub-B for cocktails and great sirloin sandwich.
We did workout today at Chelsea Piers:
Squats – 3 x 10 no records, easy stuff
Leg Press – Maxed on what they said I could load on the slide 360, ha, 3 sets of 10+
Leg extensions – (leg curls hurt the ankle)
Various Pull ups, high and strong.
Good Yoga stretch and balance before going to Ruu-B’s.
40912 – (Monday) #296 Am diner in Manhattan, headed back to Philly. 182, so I gained 2 – 4 lbs depending on if I mark my starting wt at 178 or 180. I’m more inclined to go 180 b/c 178 has never been sustained for very long.
Guts & Butts at Temple, smaller than usual class. Go back to work and the regular routine.
41012 – (Tuesday) #297 182, steady even after ritual. Will hv to see how long it takes to metabolize the weekend. Overnight suspension training lite, relatively lite anyway. Wake up 3 sets of 6 handstand push ups, 2 w/ knees bent, 1 str8 legged, trying to increase ROM: Ankle hurts, Zombie Training, good stuff.
41112 Work: (Wednesday) #298... suspension training – good, some low strong pulls, chest dive getting stronger.
Wake up 181.5, (5 mins later 183.5, bad scale replace battery) handstand push ups 2 sets 3-4.
Temple legs:
Leg press (slide) progress to 800 lbs over 6-8 sets, reps decreased as wt was added. 800 lb 2 sets 4 reps.
Leg extensions (cable) 200 3 x 10, 8, 6 ??
Handstand push ups 2 x 4
Flips, 2 sets
Seated calf raises 3 sets (hurt ankle)
Various Pull ups 4 sets 6-8.
41212 – (Thursday) #299 182 – ankle didn’t hurt when I woke up, good sign. (could it be from yesterday’s training?) still ain’t right.
Good om, some HS push ups getting better.
FF today at the Y, maybe some vanity work.
16:30 noticed a rash on my face under my eyes?? Red dots around. Where did these come from? Something I ate??
NO MORE MUSCLE MILK BARS!! Yuck!!
Intense class hotter than normal and more ppl. No vanity work. Maybe at home??
41312 (Friday) #300 Nothing Special 180 Lift Therapy: (Just a milestone day.)
Hi-Lo squats (lo wt. hi reps hi wt low reps)
135 x 20 ----------- 225 x 3
185 x 16------------245 x 3
205 x 10------------275 x 3 this was awesome, but I should change low reps. Will modify as nec.
CF Style Super Sets:
Mil press barbell 50 secs, about 30 reps + dumb bell swing hand to hand same time no count.
HR measured at 180 after this. 3 rounds total.
Pull Ups on Smith + shrugs (115 lbs 3 sets of 20+)
Pulls were hi and strong, 10, 8 (wide grip), 6 (close grip)
Leg X 3 sets of 20 (about 30 seconds)
Tri-Bi-Tri (3 rounds)
Peck Deck 3 sets 16 (maybe) to 10 reps
HS push ups, fail…
Stretch & hanging ab work.
Doesn’t seem like I did a lot, but I felt it. I have to incorporate more endurance exercises after initial strength/power stuff. That’s the move, alternate and work all fibers!
41412 – 181 Saturday #301 air squats, hs push ups Le Bercail birthday dinner for Tet w/ Fram. No workout today
Ruggedness Training April 40112-40712
40112 – Sunday #288 180 AM sleeping is sporadic, LG training today and I feel weak. Mercury is in retrograde, I didn’t know it but things still feel blah. LG training tough as usual, but I’m getting stronger and more comfortable in the water. These classes remind me I can go further.
AM – suspension training (work)
PM – YMCA: Legs – Chest – back, shoulders. Guts & Butts, Squats.
40212 – Monday #289 - Suspension Training (work) Took that creatine stuff that make me tingle. (Skin crawl). Flush with H2O. ACV after work.
PM: 180 decent sleep, air squats, p-shake, yogurt + fruit… off to YMCA for a short set.
Energy was low, the day was rushed and I was exhausted modified with super sets.
Deadlifts – str8 legged, low reps & DB press 60s 3 x 10
DB Pull overs 60s 3 x 10
Crunches
Bent Flies: 45 3 x 8
Pull ups low reps high pulls (working towards muscle ups)
Tri-Bi-Tri (Triceps press downs, Hammer Rope Curls, wide press lat bars)
HR was up.
I may have done too much in the last 24 hrs or I should have my body conditioned/adapt to such activity.
Guts & Butts was pretty cool. I added a few things, new moves. Turkey burger for dinner. Added gurana to the mix and COQ10 & Yohimbe.
40312 – Tuesday #290 – AM – relaxed push ups, seemed pretty easy… 178.5 wake up 30% BF 50% H2O not accurate off course. I’m nowhere near 30% body fat. Zombie class today. ACV before bed, p-drink @ wake up, stack, arg and vit c. gonna switch the arg to pre-workout stacks. Didn’t eat much last night but felt worn down.
40412 – Wednesday #291 180 STABILIZING handstand push ups, just to get used to them, balance has improved, shoulders burn, 2 x 4. Finally made a decent omelet w/ egg beaters. Ankle not as sore, may have time to prep b4 class. Wake stack, (Vit C, Herbalvision, Aspirin).
40512 178.5 (Thursday) #292 woke dehydrated w/ no dinner, hand stand push ups to start, no more than 4 or 6, ankle feels better FF at the Y.
Holy Heart Rate! FF was a burner today. I need to get into shape.
40612 180.5 (Friday) #293 I’m liking how the weight’s been going… down. Also in the same pattern for wt loss/muscle growth. That up/down roller coaster pattern.
On a bus to NYC no morning X, out dancing w/ rum & coke last night (Titty Titty Bang Bang) and a bottle of H2O, hit the Midtown II for lox egg white omelet, etc. the usual, fruits, nuts, stack for breakfast.
I should Note Corwin and started drinking at 2pm for lunch, w/ fries, finished at 2am. Weekends in Brooklyn are like this.
40712 (Saturday) #294 no weight taken: Brooklyn bender, many drinks and ate out often yesterday. Oskar’s for Lamb Burgers, Indian Road Café for dinner, Circle Line Cruise NYC.
AM – suspension training (work)
PM – YMCA: Legs – Chest – back, shoulders. Guts & Butts, Squats.
40212 – Monday #289 - Suspension Training (work) Took that creatine stuff that make me tingle. (Skin crawl). Flush with H2O. ACV after work.
PM: 180 decent sleep, air squats, p-shake, yogurt + fruit… off to YMCA for a short set.
Energy was low, the day was rushed and I was exhausted modified with super sets.
Deadlifts – str8 legged, low reps & DB press 60s 3 x 10
DB Pull overs 60s 3 x 10
Crunches
Bent Flies: 45 3 x 8
Pull ups low reps high pulls (working towards muscle ups)
Tri-Bi-Tri (Triceps press downs, Hammer Rope Curls, wide press lat bars)
HR was up.
I may have done too much in the last 24 hrs or I should have my body conditioned/adapt to such activity.
Guts & Butts was pretty cool. I added a few things, new moves. Turkey burger for dinner. Added gurana to the mix and COQ10 & Yohimbe.
40312 – Tuesday #290 – AM – relaxed push ups, seemed pretty easy… 178.5 wake up 30% BF 50% H2O not accurate off course. I’m nowhere near 30% body fat. Zombie class today. ACV before bed, p-drink @ wake up, stack, arg and vit c. gonna switch the arg to pre-workout stacks. Didn’t eat much last night but felt worn down.
40412 – Wednesday #291 180 STABILIZING handstand push ups, just to get used to them, balance has improved, shoulders burn, 2 x 4. Finally made a decent omelet w/ egg beaters. Ankle not as sore, may have time to prep b4 class. Wake stack, (Vit C, Herbalvision, Aspirin).
40512 178.5 (Thursday) #292 woke dehydrated w/ no dinner, hand stand push ups to start, no more than 4 or 6, ankle feels better FF at the Y.
Holy Heart Rate! FF was a burner today. I need to get into shape.
40612 180.5 (Friday) #293 I’m liking how the weight’s been going… down. Also in the same pattern for wt loss/muscle growth. That up/down roller coaster pattern.
On a bus to NYC no morning X, out dancing w/ rum & coke last night (Titty Titty Bang Bang) and a bottle of H2O, hit the Midtown II for lox egg white omelet, etc. the usual, fruits, nuts, stack for breakfast.
I should Note Corwin and started drinking at 2pm for lunch, w/ fries, finished at 2am. Weekends in Brooklyn are like this.
40712 (Saturday) #294 no weight taken: Brooklyn bender, many drinks and ate out often yesterday. Oskar’s for Lamb Burgers, Indian Road Café for dinner, Circle Line Cruise NYC.
Some back development.
The back is always a surprise to me, because I'm so busy looking at the front.
A bit premature; these were taken April 12, 2012.. we haven't gotten to those notes yet, but oh well...
Ruggedness Training March 32512-33112
This works out well, I get to the end of the month at the end of the week and start anew. Nice!!
32512 – Sunday #281 – 180.5 LG training, spring cleaning, should be strong enough for suspension training at work. Practice: air squats and burpees, Pool workout training: treading, treading w/ no hands/ treading with wt.
No dinner post LG training, fruit protein shake (mass gainer) filled me up. Rt ankle sore but not REAL sore, advised not to ice so I’ll rub and see about Herbs and acupuncture. Maybe work the chair tonight.
32612 #282 Late suspension training and air squats practice, T-mix, apple, salad n pretzels.
Wake up 182, after ritual 180. P-shake, fruit, windy and cold, runny nose, ankle hurts.
Monday Lift Therapy:
Deadlifts – str8 legged 3 sets progress from 225 to 300.
Power singles, progress to 350..(w/ straps) went up surprisingly strong, 25 lbs off personal best and 55 away from long term goal. (405, 8 plates on an Olympic bar)
Barbell shrugs, prog to 2 sets of 6 (315 w/ straps)
Various Pull ups (working towards muscle up on smith machine) L- close grip pulls, inverted pull ups on dip machine.
Peck deck 105 3 sets, 10, 8, 6
Shoulder lat flies: 20, 25, 30 (last set was momentum assisted.)
Good Butts&Guts session at Temple.
32712 – Tuesday (work) #283
Chicken Tinga & Tea at Cosi (last nite) trail mix from wawa – did not feel the need for sus-training since Mondays awesomeness and today’s Zombie Battle and Aqua Box double header. Left upper thigh feels like there’s a rash, it also feels big and thick, but should feel more solid. Got a glimpse of legs at Temple (mirror) good definition, should try and photo them at some point.
Iced my ankle anyway.
PM – wake 180 (Lazy scale got to weight twice, I need to get a battery for it) Tea, stack, fruit/nut breakfast 2 GX at TU today.
Sessions are lite, felt strong in PUMPED, may have been too easy. Ankle Ouch!
32812 – Wednesday #284... woke early, chilled in bed for a while. 180 lbs.
Suspension training over night – even the wing chest was stronger, more reps on short angles.
Oh yeah, dips!! More than just a hold, maybe stronger tonight, deeper angles (esp for back/rows) I may stick around a few weeks when I’m off (forgot what I meant by this).
32912 – Thursday – #285 Strong sus-training, deep angles.
Wake 180 – No ACV AM, maybe psy-husk over the wknd but don’t think there’s much to flush. Ankle’s still bad, look into acupuncture wknd also. Functional GX at the Y tonight. GX was strong and lively, we did massive squats and the monster. Casein/fruit shake post GX. (Off tonight).
33012 Friday 179!! #286 Woke from a bizarre dream about 3 young boys who owned a garage, but never told me they owned it. My car was there and I decided not to have the work done. Low calorie intake last night, just snacking mostly. Whey shake & fruit & yogurt, tea, wake stack. Ankle was fine until near trip-trauma. DUH!!
A weak lift therapy session but a session nonetheless. Yesterday may have exhausted me more than I thought.
Squats: progressed to 225 and did 2 x 6 – legs felt tight but not sore, less flexible than usual.
Shin lexes 55 lbs.
Db press – started with 80s and dropped to 50s; chest neglect, rt shoulder pain means I gotta lift less.
Pull overs 60s 3 x 10 reps.
Calf raises 4 x 25 135.
Leg curls – light
Single leg extensions – moderate, for one leg anyway.
Triceps cable press down – moderate wt. + wide tri-press with lat bar.
Biceps – rope cable curls + db bench curls. Did an extra set for the lefty.
Black Belt Theatre Night at Tets with Tacos and dark & Stormies… that will add weight.
33112 – Saturday #287 - 181 to be expected, but should be able to break through 180 again… need to push the set point down to my goal.. then what?? Acting? Modeling?? Eesh, I may actually have to do it.
This was a day of rest, took pix at Cross Fit and got a message, stood on my hands a few times for pix, otherwise just chilled. Oh yeah, arms were sore from the workout, I’m going to need to blast the tri-bis more often. Maybe I need a vanity month?? Perhaps April, deadlifts and chest development. I told myself I’d stop squatting this month in prep for the BSR (10 mile run) but that seems doubtful with the ankle issue. Oh yeah, late entry, bought Tiger Baum from the ankle and have been applying it almost daily. The massage helped, need to do what Keanne told me for the calf muscles.
32512 – Sunday #281 – 180.5 LG training, spring cleaning, should be strong enough for suspension training at work. Practice: air squats and burpees, Pool workout training: treading, treading w/ no hands/ treading with wt.
No dinner post LG training, fruit protein shake (mass gainer) filled me up. Rt ankle sore but not REAL sore, advised not to ice so I’ll rub and see about Herbs and acupuncture. Maybe work the chair tonight.
32612 #282 Late suspension training and air squats practice, T-mix, apple, salad n pretzels.
Wake up 182, after ritual 180. P-shake, fruit, windy and cold, runny nose, ankle hurts.
Monday Lift Therapy:
Deadlifts – str8 legged 3 sets progress from 225 to 300.
Power singles, progress to 350..(w/ straps) went up surprisingly strong, 25 lbs off personal best and 55 away from long term goal. (405, 8 plates on an Olympic bar)
Barbell shrugs, prog to 2 sets of 6 (315 w/ straps)
Various Pull ups (working towards muscle up on smith machine) L- close grip pulls, inverted pull ups on dip machine.
Peck deck 105 3 sets, 10, 8, 6
Shoulder lat flies: 20, 25, 30 (last set was momentum assisted.)
Good Butts&Guts session at Temple.
32712 – Tuesday (work) #283
Chicken Tinga & Tea at Cosi (last nite) trail mix from wawa – did not feel the need for sus-training since Mondays awesomeness and today’s Zombie Battle and Aqua Box double header. Left upper thigh feels like there’s a rash, it also feels big and thick, but should feel more solid. Got a glimpse of legs at Temple (mirror) good definition, should try and photo them at some point.
Iced my ankle anyway.
PM – wake 180 (Lazy scale got to weight twice, I need to get a battery for it) Tea, stack, fruit/nut breakfast 2 GX at TU today.
Sessions are lite, felt strong in PUMPED, may have been too easy. Ankle Ouch!
32812 – Wednesday #284... woke early, chilled in bed for a while. 180 lbs.
Suspension training over night – even the wing chest was stronger, more reps on short angles.
Oh yeah, dips!! More than just a hold, maybe stronger tonight, deeper angles (esp for back/rows) I may stick around a few weeks when I’m off (forgot what I meant by this).
32912 – Thursday – #285 Strong sus-training, deep angles.
Wake 180 – No ACV AM, maybe psy-husk over the wknd but don’t think there’s much to flush. Ankle’s still bad, look into acupuncture wknd also. Functional GX at the Y tonight. GX was strong and lively, we did massive squats and the monster. Casein/fruit shake post GX. (Off tonight).
33012 Friday 179!! #286 Woke from a bizarre dream about 3 young boys who owned a garage, but never told me they owned it. My car was there and I decided not to have the work done. Low calorie intake last night, just snacking mostly. Whey shake & fruit & yogurt, tea, wake stack. Ankle was fine until near trip-trauma. DUH!!
A weak lift therapy session but a session nonetheless. Yesterday may have exhausted me more than I thought.
Squats: progressed to 225 and did 2 x 6 – legs felt tight but not sore, less flexible than usual.
Shin lexes 55 lbs.
Db press – started with 80s and dropped to 50s; chest neglect, rt shoulder pain means I gotta lift less.
Pull overs 60s 3 x 10 reps.
Calf raises 4 x 25 135.
Leg curls – light
Single leg extensions – moderate, for one leg anyway.
Triceps cable press down – moderate wt. + wide tri-press with lat bar.
Biceps – rope cable curls + db bench curls. Did an extra set for the lefty.
Black Belt Theatre Night at Tets with Tacos and dark & Stormies… that will add weight.
33112 – Saturday #287 - 181 to be expected, but should be able to break through 180 again… need to push the set point down to my goal.. then what?? Acting? Modeling?? Eesh, I may actually have to do it.
This was a day of rest, took pix at Cross Fit and got a message, stood on my hands a few times for pix, otherwise just chilled. Oh yeah, arms were sore from the workout, I’m going to need to blast the tri-bis more often. Maybe I need a vanity month?? Perhaps April, deadlifts and chest development. I told myself I’d stop squatting this month in prep for the BSR (10 mile run) but that seems doubtful with the ankle issue. Oh yeah, late entry, bought Tiger Baum from the ankle and have been applying it almost daily. The massage helped, need to do what Keanne told me for the calf muscles.
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