121811 - Day 183 - 180.5 Woke up with a slight headache today, maybe the rum, or the coke?? who knows?? Feeling sluggish and thinking it's a good thing I don't have a workout planned... it's massage day. I looked at the goal of this Ruggedness thing and it says to exercise outside - well recently that has not been the case. It hasn't been THAT cold... I imagine exercising outside, just don't do it as much as I'd envisioned. Maybe that will change. Even if I go out and do a few pull ups etc. It will (might) ease me into it. heck of a time to decide to start this though. Thinking I should add more update pix to this page. Don't know why I don't feel like taking self portraits anymore. This time last year I was filming exercise vlogs... maybe I'll post one from last year.
121911 - Day 184: woke at 182.5, post elim 181. Most of my weight over 180 these days is food and liquid. Safe to say the set point has been reset to 180, let's try a notch down a few pounds. Took HR at work 63 bpm. Not bad.
The Wake Up Stretch is a work in Progress - today it lasted about 30-40 minutes followed by a power day at the gym. I'm not sure I want to detail the enire stretch routine at this point. It's in the book so it IS recorded. I will detail Power Lift Day, b/c i made some weight gains.
Deadlift - repped up to 275.
Clean and Jack - 120 max
Run up/down steps 35 n 45 (this was exhausting)
Thrusters 25s each.
DB swings 60 lbs
Jump Squats 45s
Leg Extensions
Leg Curls
- - - Didn't get o do plyo leg press.. Oh well..
122011 - Day 185 180 lbs. 1+ hr. Stretch routine and home work with 2ankle wts etc. Duck for Dinner.
12211 - Day 186 - I'm officially past the half way point with Ruggedness and getting more into body weight training... First day with the USA Protege.... straps for body wt training, as well as jumping, shadow kick boxing - all that stuff.. It wore me OUT!!! This was no joke. Polished up the flips, they are now flips, inverted pull ups and I have to say I do feel stronger. Feeling the "soreness" in different parts of the core.
122211 Day 187 - 181.5 ran the parkway today 2 miles in 25 minutes!! but my knee did hurt, i felt it, or should I say I was aware of it. Then did some improv stretches focusing on opening the lower back... much twisting, very little balance 3 ankle wts.. a bit ridiculous but I wanted to see if i could move them... I did.
122311 - Day 188 - 182: the weight's been easing upwards, but I'm not worried. keeping up the Ruggedness! Lift Therapy at the Y.. will detail later. Honestly felt weak so went heavy with low reps. Need to rearrange schedule during my GX vacation. Blast off with Power on Monday, Body weight on Wednesday, light but intense on Fridays. Tuesday and Thursdays run or home work or do something outside. Really need push up the cardio!!
Round I
Smith Squats, progressive, low reps: 135-225-275 (more like 1/2 squats)
Shin Flex (60s)
DB press - 90s (hard, esp 1st rep)
Wide pull ups (going high!!)
EZ curls - 35s
Round 2
Incline DB Press
Close Grip barbell press (145) Had trouble with centering.
Concentration Curl 30 & 35
Wrist Curls
Can't recall the 5th exercise... I really was tired but pushed through.
Round 3 - was simple
Lats pull downs
Str8 arm tri pull downs.
Not sure whether I ran out of steam, energy or desire. In any case working to fatigue is what I want, right?
122411- Day 189 - 182 lbs. Christmas eve. I determined not to go over 183 between these last two weeks of December, but I'm on the edge now... (maybe it was 185) but I want to keep my set point between 180 and 183 then push it down on the other side. Probably won't do much in exercise today. Got chores to do. It's hard for me not to exercise, but I know my bod can use the break.
Monday, December 26, 2011
Wednesday, December 21, 2011
Ruggedness Training December 121111-121711
121111 - Day 176 182 <--- from 185 when I came home from work. It wasn't unexpected. Anyway today I did 1200 push ups. It was an amazing accomplishment b/c when I'd seen my buddy's posts my jaw always dropped. The first 4 sets were 75s, so I knew I'd have a 1K day, I had the time and energy and drive to do 200 more and poof.. done. Haven't done 1000 since, but of course I'm doing other stuff, like swimming... Got a half mile today as well, had to cut it short to buy oil for my car and that distracted me from my feeble attempts at mileage. Oh yeah, 2 mile walk with Amicus down town after brunch. It was a good and productive day.
121211 - Day 177 182: Woke up better hydrated, don't know why, no soreness from the 1200 yesterday. Today Home-Work 2dbl ankwts work ab-core-legs, stretch. Headed to the Y for power work. First Monday not at Temple since Fall semester started. Here's the work.
Warm up
Deadlifts (4 sets low reps progressive wts, for most exercises)
Jack n Cleans (jack out from waist to chest & reverse)
Thrusters (front squat into a military press)
Run up and down steps with plates (35-45)
Dumbbell Swings, hand/eye coordination & deep squats
Jump Squats w/ DBs
Pull up, Dip, Push up triple sets (8-6-4) I was worn out by now.
Plyo Leg press
Leg extensions.
Hanging Ab work (Wipers)
Etc....
121311 - Day 178 - 180 (dropping 2 lbs during good sleep) Woke up very well hydrated. No p-husk before sleep. Ran a pathetic 2 miles started in the mud, finished on paved land The park is too muddy... I think they are gonna pave the path. Random squats at home.. was imagining doing 1000 squats, didn't get close, but I did do a variety of stuff including "knee ups"
121411 - Day 179 180 Repeat of yesterday, 2 lb loss during sleep. wake up elimination - took p-husk before sleep may have made a difference. Heading to the Y for body work day, need to grab a can of tuna, eat it and pack my toys. Noticed reflexes have gotten better - as I just dropped something... ha ha ha. Good body work session at the Y, roll ups, plyo push ups and a bunch of jumping body weight combos, push up jax, inverted push ups 2 sets, inverted pull ups and worked with the pull up handles as we.. these need to be aregular part of my wednesday kit. Burnout Body Work Day - YMCA I felt weak...
warm up Shadow kickboxing, into jax, jax-squat, etc etc etc.. Dip bar flips, and I took my pull up handles and straps with me.. I can't remember all I did, but I did stay with the legs-back-chest pattern, which means plyo push ups off yoga blocks, inverted push ups.. I can feel the balance coming in the core as I stand on my hands longer. (I still use the wall for support mostly.)
121511 - Day 180 180 lbs - ok hydration, not as good as yesterday. Feeling Light today, walking feels like cutting through the air like a knife. Headed to GX at the YMCA. Functional Fitness was brutal, I pretty much fully participated in this one and my body felt heavy afterwards. Did 12 days of Xmas & intervals for a while. Wondering how I maintained 180 lbs for 24 hours.
121611 - Day 181 180.5 (Gourmet apple and pretzels) Lift Therapy and Pizza Night.
Round I
Leg Press + Calf Raises (Smith)
T-Bar Row
Shin Flex
Close Grip BB Press
EZ Curl
Round II
DB Pull Overs
Bent DB Flies
DB Row 1 arm
DB front raises
Wrist Curls
Round III
1 leg extensions
Peck Deck
Lat Pull Down + Str8 Arm tri pull down
DB curls
Stretch & Twist
Go to the Pizza Spot: My body must have been craving carbs, I wolfed those pizza slices down like nothin'!!
121711 - Day 182 Measurement Day.. 180.5
Just a quick recap: I started this year-long training project with my belly in mind. I measured the top 93 cm (solar-plexus): Middle 93.5 cm: Bottom 98 cm!! (Belly Button) and under the spare tire which is probably the waist. 97.5. I decided not to go crazy about it so I'd measure every 60 days. Numbers for Day 60 (or there abouts) Aug. 18, 2011
Day 60.................Day 120.........................Day 180
Top: 92.5 cm.................92.................................95*
Middle: 93...................90.................................90
Bottom 96....................95.................................93.5
Under 96...................95.................................94.5
I took a look at the top number and almost freaked out. I wondered how I could have dropped and then went up by so many cms. Then I realized, my *back has expanded. I may have dropped some cms in from, but back expansion has swallowed that up. I'm not mad.
The other numbers are coinciding with what I'm seeing. To my eye I appear leaner, not necessarily thinner. The purpose of this is more re-proportioning, rather than simple weight loss to get "thinner." I'm still out for RIPPED-Ness!!
Just because it's measurement doesn't mean i don't exercise: This morning Home Mat work with double ankle wts. I must video this at some point. It's mainly lower abs and upper legs, so think atomic crunches, straight leg lifts 360 degrees, steadily increasing wts from 0 ankwts to doubled up on each side... Lots of stretching between.. working to improve my cobra pose. Swimming this evening, trying to get a solid strong mile in. I've only been able to go once a week lately. I'm WAY off my goal, but I can't quit. Quit left the body along with weakness... Oh yeah 150 push ups, seems like if I don't do 500 I don't count them..
This is a large entry: 1 mile swim, i think i FINALLY got the idea, slow and leisurely.. did 4 str8 laps to finish up. Then tried to run a mile.. wasn't happening (knee) settled for a half mi. Then rode the bike 4.66 why not an even 5... ran out of time.. Game over.
121211 - Day 177 182: Woke up better hydrated, don't know why, no soreness from the 1200 yesterday. Today Home-Work 2dbl ankwts work ab-core-legs, stretch. Headed to the Y for power work. First Monday not at Temple since Fall semester started. Here's the work.
Warm up
Deadlifts (4 sets low reps progressive wts, for most exercises)
Jack n Cleans (jack out from waist to chest & reverse)
Thrusters (front squat into a military press)
Run up and down steps with plates (35-45)
Dumbbell Swings, hand/eye coordination & deep squats
Jump Squats w/ DBs
Pull up, Dip, Push up triple sets (8-6-4) I was worn out by now.
Plyo Leg press
Leg extensions.
Hanging Ab work (Wipers)
Etc....
121311 - Day 178 - 180 (dropping 2 lbs during good sleep) Woke up very well hydrated. No p-husk before sleep. Ran a pathetic 2 miles started in the mud, finished on paved land The park is too muddy... I think they are gonna pave the path. Random squats at home.. was imagining doing 1000 squats, didn't get close, but I did do a variety of stuff including "knee ups"
121411 - Day 179 180 Repeat of yesterday, 2 lb loss during sleep. wake up elimination - took p-husk before sleep may have made a difference. Heading to the Y for body work day, need to grab a can of tuna, eat it and pack my toys. Noticed reflexes have gotten better - as I just dropped something... ha ha ha. Good body work session at the Y, roll ups, plyo push ups and a bunch of jumping body weight combos, push up jax, inverted push ups 2 sets, inverted pull ups and worked with the pull up handles as we.. these need to be aregular part of my wednesday kit. Burnout Body Work Day - YMCA I felt weak...
warm up Shadow kickboxing, into jax, jax-squat, etc etc etc.. Dip bar flips, and I took my pull up handles and straps with me.. I can't remember all I did, but I did stay with the legs-back-chest pattern, which means plyo push ups off yoga blocks, inverted push ups.. I can feel the balance coming in the core as I stand on my hands longer. (I still use the wall for support mostly.)
121511 - Day 180 180 lbs - ok hydration, not as good as yesterday. Feeling Light today, walking feels like cutting through the air like a knife. Headed to GX at the YMCA. Functional Fitness was brutal, I pretty much fully participated in this one and my body felt heavy afterwards. Did 12 days of Xmas & intervals for a while. Wondering how I maintained 180 lbs for 24 hours.
121611 - Day 181 180.5 (Gourmet apple and pretzels) Lift Therapy and Pizza Night.
Round I
Leg Press + Calf Raises (Smith)
T-Bar Row
Shin Flex
Close Grip BB Press
EZ Curl
Round II
DB Pull Overs
Bent DB Flies
DB Row 1 arm
DB front raises
Wrist Curls
Round III
1 leg extensions
Peck Deck
Lat Pull Down + Str8 Arm tri pull down
DB curls
Stretch & Twist
Go to the Pizza Spot: My body must have been craving carbs, I wolfed those pizza slices down like nothin'!!
121711 - Day 182 Measurement Day.. 180.5
Just a quick recap: I started this year-long training project with my belly in mind. I measured the top 93 cm (solar-plexus): Middle 93.5 cm: Bottom 98 cm!! (Belly Button) and under the spare tire which is probably the waist. 97.5. I decided not to go crazy about it so I'd measure every 60 days. Numbers for Day 60 (or there abouts) Aug. 18, 2011
Day 60.................Day 120.........................Day 180
Top: 92.5 cm.................92.................................95*
Middle: 93...................90.................................90
Bottom 96....................95.................................93.5
Under 96...................95.................................94.5
I took a look at the top number and almost freaked out. I wondered how I could have dropped and then went up by so many cms. Then I realized, my *back has expanded. I may have dropped some cms in from, but back expansion has swallowed that up. I'm not mad.
The other numbers are coinciding with what I'm seeing. To my eye I appear leaner, not necessarily thinner. The purpose of this is more re-proportioning, rather than simple weight loss to get "thinner." I'm still out for RIPPED-Ness!!
Just because it's measurement doesn't mean i don't exercise: This morning Home Mat work with double ankle wts. I must video this at some point. It's mainly lower abs and upper legs, so think atomic crunches, straight leg lifts 360 degrees, steadily increasing wts from 0 ankwts to doubled up on each side... Lots of stretching between.. working to improve my cobra pose. Swimming this evening, trying to get a solid strong mile in. I've only been able to go once a week lately. I'm WAY off my goal, but I can't quit. Quit left the body along with weakness... Oh yeah 150 push ups, seems like if I don't do 500 I don't count them..
This is a large entry: 1 mile swim, i think i FINALLY got the idea, slow and leisurely.. did 4 str8 laps to finish up. Then tried to run a mile.. wasn't happening (knee) settled for a half mi. Then rode the bike 4.66 why not an even 5... ran out of time.. Game over.
Sunday, December 18, 2011
Ruggedness Training December 120411-121011
120411: Day 169 - 184.5 This was an unusual day as days go. 550 push ups and 2ankwts work - sat in a Personal Trainer class all day, got some good info, learned a bit more than last time, it's been 6 years.. OY!! Not sure of my wt off hand, at one point I was 184.5 but that's not what i recorded... just as a note my body wt fluctuates 2-3.5 lbs during any given day, I'm sure it's a combination of food, liquid and activity. The class was good for me to refocus and perhaps re-establish my goals, while staying on track. I need to combo swimming with running, I usually have some energy left even after the mile swim. So let's plan on that and some outdoor work... maybe I don't have to run the whole course every time.. and yeah, get more rest.
120511: 181.5 Day 170 - Amazingly good sleep, gonna have to do this more often. I see less socializing in my future. So got up swam a mile - no time to brag about. Ran a mile, walked a half mile, biked for 15 mins around 75-80 rpm steady increasing levels. Leg extensions and leg curls. Food shopping and a nap at 11 ish, then Guts and Butts..
120611: 181.5 Day 171 wonder if i'm on a different plateau now... one that 1.5 lbs less than the last one. push ups (80+30) got 300 before going to Temple. Good PUMPED class, no shows at Aqua Box.. ok, 500 done.. call it a day.. not too bad.
120711: 181.5 Day 172 - 10 days til measurements. 850 push ups... rash came back and subsided on rt middle finger, allergic reaction to salmon salad at DH??
120811: 184 Day 173 - 140 push ups seems lame, but still.. Home workout (2ankwts and all the ab stuff and leg stuff) Functional Fitness at the Y - More of a wt training workout which is what I think I'm going to switch it up to, as well as PUMPED. We'll do 2 minute drills for 5 rounds then the workout.
The rash subsided and I wonder if it was an allergeic reaction or toxins in the body.
This week's diet consisted of a lot of meat, ox tail and goat, potatoes (in crock pot) pepperoni and cheese at work, avocados and tomatoes. Get the sniffles when I go outside. Fighting it of course.
120911 Day 174 -- 181 Return of the weekend drop. Lift therapy at the Y. Imisu say I felt weak but felt stronger towards the end.
Round 1: 3 rotations work til failure of 10-12 reps
Smith Squats no cable 185
DB press 85s (those suckers felt heavy, thought I might try the 100s... nope!)
Wide grip pull ups - as high as I can go
Leg raises on dip bar
EZ Bar curls - this is the only station where I progressed - gunz are blazin'!! LOL
Round 2:
Single leg press (Smith) 45s-+20s
T-Bar row: 90 lbs
Shin Flex (60s)
Flips - upper body felt worked abs felt weak
Close grip press - felt strong here and progressed
Round 3:
Leg Extensions (single-single-double) 3X
Lat pull downs Progressive but felt weak
Peck Deck - this was strong progressive.
Long (str8) are pull downs.
Round 4: Yoga stretch - Pretty good workout week.
121011 181 Day 175 - Got an amazing amount of sleep last night, guess the body needed it. Hope it's caught up. Plan for the day, some home work, maybe balance and swimming at the Y, maybe a post swim run. OOOOps no swimming at the Y - Swim meet again today. Oh well... tomorrow then.
120511: 181.5 Day 170 - Amazingly good sleep, gonna have to do this more often. I see less socializing in my future. So got up swam a mile - no time to brag about. Ran a mile, walked a half mile, biked for 15 mins around 75-80 rpm steady increasing levels. Leg extensions and leg curls. Food shopping and a nap at 11 ish, then Guts and Butts..
120611: 181.5 Day 171 wonder if i'm on a different plateau now... one that 1.5 lbs less than the last one. push ups (80+30) got 300 before going to Temple. Good PUMPED class, no shows at Aqua Box.. ok, 500 done.. call it a day.. not too bad.
120711: 181.5 Day 172 - 10 days til measurements. 850 push ups... rash came back and subsided on rt middle finger, allergic reaction to salmon salad at DH??
120811: 184 Day 173 - 140 push ups seems lame, but still.. Home workout (2ankwts and all the ab stuff and leg stuff) Functional Fitness at the Y - More of a wt training workout which is what I think I'm going to switch it up to, as well as PUMPED. We'll do 2 minute drills for 5 rounds then the workout.
The rash subsided and I wonder if it was an allergeic reaction or toxins in the body.
This week's diet consisted of a lot of meat, ox tail and goat, potatoes (in crock pot) pepperoni and cheese at work, avocados and tomatoes. Get the sniffles when I go outside. Fighting it of course.
120911 Day 174 -- 181 Return of the weekend drop. Lift therapy at the Y. Imisu say I felt weak but felt stronger towards the end.
Round 1: 3 rotations work til failure of 10-12 reps
Smith Squats no cable 185
DB press 85s (those suckers felt heavy, thought I might try the 100s... nope!)
Wide grip pull ups - as high as I can go
Leg raises on dip bar
EZ Bar curls - this is the only station where I progressed - gunz are blazin'!! LOL
Round 2:
Single leg press (Smith) 45s-+20s
T-Bar row: 90 lbs
Shin Flex (60s)
Flips - upper body felt worked abs felt weak
Close grip press - felt strong here and progressed
Round 3:
Leg Extensions (single-single-double) 3X
Lat pull downs Progressive but felt weak
Peck Deck - this was strong progressive.
Long (str8) are pull downs.
Round 4: Yoga stretch - Pretty good workout week.
121011 181 Day 175 - Got an amazing amount of sleep last night, guess the body needed it. Hope it's caught up. Plan for the day, some home work, maybe balance and swimming at the Y, maybe a post swim run. OOOOps no swimming at the Y - Swim meet again today. Oh well... tomorrow then.
Saturday, December 10, 2011
Ruggedness Training November-December 112711-120311
112711 - Day 162 184.5 I'm wondering if one hour less sleep keeps me from dropping the wt I usually drop while sleeping? Looks like a milestone day nah ~ next one will be 180: Swam another mile today less time (1:08) didn't do much in the way of home work.. some balance stuff, maybe I'll stretch before bed. I deadlifted the weight down the basement for the first time since i set it up. It's just a barbell with maybe 200 lbs in weight on it. It felt funny, i haven't deadlifted in a long while. I'm impatient to start again, but that will be next month ~ only a few days away.
Sometimes i thing I'm losing track of the Ruggedness theme, esp since I'm not running, however the concept is doing the job. The body is in better condition, endurance is up and I think I am stronger in different ways than I was when I started. I REALLY need to start running and doing more outdoor exercise. It's so hard for me to get up and out when I wake up. Maybe easier when the Temple break comes at the end of next week - wednesday for me.
112811 Day 163 - 183 wake up warm up... push ups and squats w/vest ab work with 2ank-wts. Jax... Going for a fitness day today.. will post later.
112911 Day 164 183 - not much two sessions at Temple. Tuesdays...
113011 - Day 165 183 - Aqua Box, just Rachel in the pool. Maybe some home work b4 work if i can get off the comp.
December 2011
120111: - Day 166 183, cycle off of creatine start massive push ups campaign did 630 at work... let's see how many I do before work... times from midnight to midnight. 2ank wt atomic crunches & YMCA today. rt knee feels better.. still a twinge here and there. 1000 push ups today 21 sets mid-330a (630) the balance 230p-345p... 50 more at the Y. ended the day with 1050 officially. body feels a very good kind of sore, or vice versa.
120211: Day 167 181 inexplicable drop. Body weight is my barometer - what's different?? Slept with the space heater on, it's a bit colder out.... of course I've been training all week too... Exhaustive workout at the Y will have to jot down the routine.. first round was complete 3 sets of 5 exercises, next round way 2 sets of 5. Been taking naps between workouts and work - i've been THAT tired. It seems this has happened before, but i didn't write it down so i don't know whether it was the same time of year or not. This is usually signs of a cold trying to catch me.
120311: Day 168 - 181.5 This body needs to catch up with what I've been doing to it... short break, probably next weekend. I'll be far behind on swimming but may be able to catch up. Disappointing run on the tread at the Y... out of practice AGAIN!! I keep saying I'm not going to let this happen, but I do every time. Body fat is between 14-15% on a regular basis. Checked the weight and BF from 3 years ago... wt was 183, BF% was 18% - it's not a huge change but change nonetheless. 7 pounds of fat, 7 lbs of muscle have been exchanged. Maybe I can push that total up to 10-12 in the next year or two. I don't know what the national average is, I'll use this as my personal guide.
Sometimes i thing I'm losing track of the Ruggedness theme, esp since I'm not running, however the concept is doing the job. The body is in better condition, endurance is up and I think I am stronger in different ways than I was when I started. I REALLY need to start running and doing more outdoor exercise. It's so hard for me to get up and out when I wake up. Maybe easier when the Temple break comes at the end of next week - wednesday for me.
112811 Day 163 - 183 wake up warm up... push ups and squats w/vest ab work with 2ank-wts. Jax... Going for a fitness day today.. will post later.
112911 Day 164 183 - not much two sessions at Temple. Tuesdays...
113011 - Day 165 183 - Aqua Box, just Rachel in the pool. Maybe some home work b4 work if i can get off the comp.
December 2011
120111: - Day 166 183, cycle off of creatine start massive push ups campaign did 630 at work... let's see how many I do before work... times from midnight to midnight. 2ank wt atomic crunches & YMCA today. rt knee feels better.. still a twinge here and there. 1000 push ups today 21 sets mid-330a (630) the balance 230p-345p... 50 more at the Y. ended the day with 1050 officially. body feels a very good kind of sore, or vice versa.
120211: Day 167 181 inexplicable drop. Body weight is my barometer - what's different?? Slept with the space heater on, it's a bit colder out.... of course I've been training all week too... Exhaustive workout at the Y will have to jot down the routine.. first round was complete 3 sets of 5 exercises, next round way 2 sets of 5. Been taking naps between workouts and work - i've been THAT tired. It seems this has happened before, but i didn't write it down so i don't know whether it was the same time of year or not. This is usually signs of a cold trying to catch me.
120311: Day 168 - 181.5 This body needs to catch up with what I've been doing to it... short break, probably next weekend. I'll be far behind on swimming but may be able to catch up. Disappointing run on the tread at the Y... out of practice AGAIN!! I keep saying I'm not going to let this happen, but I do every time. Body fat is between 14-15% on a regular basis. Checked the weight and BF from 3 years ago... wt was 183, BF% was 18% - it's not a huge change but change nonetheless. 7 pounds of fat, 7 lbs of muscle have been exchanged. Maybe I can push that total up to 10-12 in the next year or two. I don't know what the national average is, I'll use this as my personal guide.
Saturday, December 03, 2011
Ruggedness Training November..:112011-112611
112011 Day 155 182 - recovering from second hand smoke inhalation. E's birthday party, the smoke was OUTside....
112111 Day 156 - 182.5 Up early to swim 3/4 miles, back to sleep after some chores, Guts n Butts at Temple then swim another 1/2 mile at the Y. Figure I'll have to swim 12 miles a month to make the goal which I didn't calculate before so I'm going to have to step it up, or give myself another month. Have to remember to GLIDE... for long distance swims.
112211 - Day 157 182.5 100 push ups to start the day, can still rock 'em didn't really feel it until 70.. is it the swimming, the wts. or did I just get stronger in general?? Dbl ank wt leg and lower ab work. 25 rep sets. (10 lbs ea leg) PUMPED, not much NRG, but not many ppl either, rain + holiday = minimal turn out. No one for Aqua Box..
112311 - Day 158 - 180 100 jacks (no arms) 100 push ups.. 100 atomic crunches.. hurt! before breakfast/weigh in back to psy-husk and ACV. NO Aqua Box, YMCA for traditional station to station progressive resistance weight lifting... (See book) 3 sets 6-10 reps some super sets.
Start: Smith Leg press 405-415
decline press (Smith) 20-40-60 (no cable)
db press 100!!! 1 set 2-3 2 sets failed :-(
T-Bar row 90-95-105
shin flex 65 then 35 (super sets)
Shoulder laterals 35s
Preacher curls - 25's add 2.5s add 5s
Leg Extensions single single double
Lat pull down + tri-press+ kick backs
seated bent lateral flies.
112411 - Day 159 181 Turkey Day Centuries: 100 jax, push ups, atomic crunches. Now to eat.
112511 - Day 160 - 182.5 - Home work out 90 push ups, 125 jax = atomic crunches w/ dbl ankwts - more stretching, leg work (ankwts) more twisting... 3 sets atomic crunches 2ankwts.. (25-30 ea.)
112611 - Day 161 184.5 Today I swam my first mile within a single swimming event. It took me 1 hr 18 mins. I took a lot of breaks, maybe more than I needed, I nonetheless broke through, and I did it in less than a month. Before that I did the most recent version of the home workout which is several push ups... and working the core and legs with double ankle wts. (as mentioned previously) I can't believe it's been 5 days between swim workouts. I didn't feel as strong as I did before. Oh yeah, home workout included more stretching and twisting today. I think I may have taken some snap shots. The upper torso.. shoulders, collar bone, neck and traps are looking leaner. Six is making occasional appearances rt knee is hurting less.
See ya next month.
112111 Day 156 - 182.5 Up early to swim 3/4 miles, back to sleep after some chores, Guts n Butts at Temple then swim another 1/2 mile at the Y. Figure I'll have to swim 12 miles a month to make the goal which I didn't calculate before so I'm going to have to step it up, or give myself another month. Have to remember to GLIDE... for long distance swims.
112211 - Day 157 182.5 100 push ups to start the day, can still rock 'em didn't really feel it until 70.. is it the swimming, the wts. or did I just get stronger in general?? Dbl ank wt leg and lower ab work. 25 rep sets. (10 lbs ea leg) PUMPED, not much NRG, but not many ppl either, rain + holiday = minimal turn out. No one for Aqua Box..
112311 - Day 158 - 180 100 jacks (no arms) 100 push ups.. 100 atomic crunches.. hurt! before breakfast/weigh in back to psy-husk and ACV. NO Aqua Box, YMCA for traditional station to station progressive resistance weight lifting... (See book) 3 sets 6-10 reps some super sets.
Start: Smith Leg press 405-415
decline press (Smith) 20-40-60 (no cable)
db press 100!!! 1 set 2-3 2 sets failed :-(
T-Bar row 90-95-105
shin flex 65 then 35 (super sets)
Shoulder laterals 35s
Preacher curls - 25's add 2.5s add 5s
Leg Extensions single single double
Lat pull down + tri-press+ kick backs
seated bent lateral flies.
112411 - Day 159 181 Turkey Day Centuries: 100 jax, push ups, atomic crunches. Now to eat.
112511 - Day 160 - 182.5 - Home work out 90 push ups, 125 jax = atomic crunches w/ dbl ankwts - more stretching, leg work (ankwts) more twisting... 3 sets atomic crunches 2ankwts.. (25-30 ea.)
112611 - Day 161 184.5 Today I swam my first mile within a single swimming event. It took me 1 hr 18 mins. I took a lot of breaks, maybe more than I needed, I nonetheless broke through, and I did it in less than a month. Before that I did the most recent version of the home workout which is several push ups... and working the core and legs with double ankle wts. (as mentioned previously) I can't believe it's been 5 days between swim workouts. I didn't feel as strong as I did before. Oh yeah, home workout included more stretching and twisting today. I think I may have taken some snap shots. The upper torso.. shoulders, collar bone, neck and traps are looking leaner. Six is making occasional appearances rt knee is hurting less.
See ya next month.
Monday, November 28, 2011
Sunday, November 27, 2011
Ruggedness Training November..:111311-111911
111311 - Day 148 Slept late, worked out at home with ankle weights. (Legs, lower abs) Almost glossed over this, but this workout was actually pretty intense, doubled up on the leg wts which looks pretty cool b/c they resemble warrior boots to me. I work the same kind of abs stuff and leg stuff as I do in TU sessions, except I move much slower and do less reps. I felt the results almost immediately. I think I may do this again, and again...
111411 - Day 149 180 went for med screening. Chol down 8 pts (still over 200, working on it) all other numbers normal range. I am healthy, but I knew that. butts and guts was AWESOME, large enthusiastic class, 1/2 mile swim, strong.. .
Genetics is no excuse strip away teh bad food and bad 'tude and let your best physique come through. Or something like this, it's been edited several times.
111511 - Day 150 180: I didn't mention yesterday that I'd slept about 3 hours before G&B, despite all did including the swim, I slept for about 2 hours, woke up around 2:30am and could not get back to sleep. Got two sessions today, plus I want to get another half swim this eve. I'll probably pass out around sun rise.. How opposite. V-push ups, leg work w/ ankwts.
111611 - Day 151 178.5 22% BF and 55.5% H2O just wasn't that hungry didn't eat big meals, had protein shakes and went to bed early, like 11pm ish up at 2a, going for early swim.. 530, and Aqua Box this eve and work tonight. 3/4 mile swim this morning.. told everyone I knew, new personal best... LOL :-)
111711 - Day 152 - WOW, a milestone day and didn't even realize. 183. Went a few days without the psy-husk and waste accumulated and I felt it; lack of NRG, however that could have been the weather, bad sleep, several factors. Today Functional Fitness at the Y tried some new moves that met with approval. Ditched the hot legs today. Abs are looking impressive I must say, could be the swimming, or probably a the combo of things. I cite the swimming b/c that's the newest part of the routine.
111811 - Day 153 - 182. Scale's not picking up the BF of H2O. It should be noted I have the sniffles, no body aches or anything like that.. not getting a flu shot, will take the Vit-C as usual, and fight it - as usual.
111911 Day 154 182, taking a break day.
111411 - Day 149 180 went for med screening. Chol down 8 pts (still over 200, working on it) all other numbers normal range. I am healthy, but I knew that. butts and guts was AWESOME, large enthusiastic class, 1/2 mile swim, strong.. .
Genetics is no excuse strip away teh bad food and bad 'tude and let your best physique come through. Or something like this, it's been edited several times.
111511 - Day 150 180: I didn't mention yesterday that I'd slept about 3 hours before G&B, despite all did including the swim, I slept for about 2 hours, woke up around 2:30am and could not get back to sleep. Got two sessions today, plus I want to get another half swim this eve. I'll probably pass out around sun rise.. How opposite. V-push ups, leg work w/ ankwts.
111611 - Day 151 178.5 22% BF and 55.5% H2O just wasn't that hungry didn't eat big meals, had protein shakes and went to bed early, like 11pm ish up at 2a, going for early swim.. 530, and Aqua Box this eve and work tonight. 3/4 mile swim this morning.. told everyone I knew, new personal best... LOL :-)
111711 - Day 152 - WOW, a milestone day and didn't even realize. 183. Went a few days without the psy-husk and waste accumulated and I felt it; lack of NRG, however that could have been the weather, bad sleep, several factors. Today Functional Fitness at the Y tried some new moves that met with approval. Ditched the hot legs today. Abs are looking impressive I must say, could be the swimming, or probably a the combo of things. I cite the swimming b/c that's the newest part of the routine.
111811 - Day 153 - 182. Scale's not picking up the BF of H2O. It should be noted I have the sniffles, no body aches or anything like that.. not getting a flu shot, will take the Vit-C as usual, and fight it - as usual.
111911 Day 154 182, taking a break day.
Tuesday, November 22, 2011
Ruggedness Training November..:110611-111211
110611 Day 141 180.5 lbs... piddles around the house and ended up doing an exercise demo... tried some different balance stuff and found I'm a bit better balanced and stronger.. still need to get further. this ish is amazing. The eczema (rash) has cleared up, after I put the ACV and psy-husk to it... some traces remain, but are fading.
110711 - Day 142 181.5 guts and butts was intense, for them.. I was only around 70% which is as it should be. Made it to the Y, swam a half and almost quit at a quarter, thought I'd run out of time but I made it... 36 lengths (18 laps) I've been told a lap is across and back, makes sense to me. Got to go tomorrow, not sure if I'll make it this weekend. Feel kind of dried out due to chlorine, but still awesome and accomplished. Now if I can get back to running. Geeze dude, whatup??
110811 - Day 143 179.5 probably weaker today due to lack of actual food.... no dinner... mostly fruit and shake. Two sessions at Temple... and 1/2 mile swim.. I feel like I went faster than last night but I know I didn't. The body felt good cutting through the water, but i felt tinges of cramps coming in foot and legs, which could also be from less than normal food. I may have to do a quasi fast to push the set point down.. I want to flux between 175 and 178 i have to be a bit hardassed about it.
110911 - Day 144 179.5 - Chores, Aqua box, kind of tired wondering about swimming. Still haven't run?!? Not enough to eat probably. Swam the half.. hard, tired, but it seemed easier. 6 weeks to acclimation?
111011 - Day 145 180, dry weather, dry skin, etc. some successful balance wake up stuff, doubled the ank-wts. and did some ab work, leg lifts etc. pretty successful might bc a routine. FF at the YMCA, pushed the NRG level, more boring punching warm ups, I think it's more appropriate for this group.
111111 -Day 146 181 Strong day at the Y. Fridays are lifting therapy days at the Y. I keep my best records. 3 rounds.
Round 1: Smith squats (seated style) str8 back isolate butt/upper back thighs.
db press 2 sets 85, 1@95
shin flex 60 3 sets 15-20 reps
anti grav flips 3 sets 6
ab work, sit ups/crunches..
Round 2: inverted leg press (smith) 315-405 no cable 10-12 reps
db pull overs 90 8-10 reps 3 sets
EZ curls standing prog to 35s ea side.
ab work
Round 3: Leg extensions 2 heavy sets, then 1 set leg curls
wide grip pull ups 3 x 8-10
cable tri push down 130-140 10 reps
bent flies 35s 10-12 reps
hanging wipers, decline bench rev leg raises
obliques mat work.
THIS WAS AN AWESOME DAY!!
111211 - Day 147 181.5 Swim 1/2 run 1 mile (6.5mph) yoga, abs.. feelin' awesome!! Oh yeah, I ran...
Today has been as much a boost of confidence as a physical triumph. It validates the oft proven concept of physical adaptation to new stimuli, which helps to further encourage me to my ultimate goal.
Of course my best advice to myself.. DON'T GET COCKY!!
110711 - Day 142 181.5 guts and butts was intense, for them.. I was only around 70% which is as it should be. Made it to the Y, swam a half and almost quit at a quarter, thought I'd run out of time but I made it... 36 lengths (18 laps) I've been told a lap is across and back, makes sense to me. Got to go tomorrow, not sure if I'll make it this weekend. Feel kind of dried out due to chlorine, but still awesome and accomplished. Now if I can get back to running. Geeze dude, whatup??
110811 - Day 143 179.5 probably weaker today due to lack of actual food.... no dinner... mostly fruit and shake. Two sessions at Temple... and 1/2 mile swim.. I feel like I went faster than last night but I know I didn't. The body felt good cutting through the water, but i felt tinges of cramps coming in foot and legs, which could also be from less than normal food. I may have to do a quasi fast to push the set point down.. I want to flux between 175 and 178 i have to be a bit hardassed about it.
110911 - Day 144 179.5 - Chores, Aqua box, kind of tired wondering about swimming. Still haven't run?!? Not enough to eat probably. Swam the half.. hard, tired, but it seemed easier. 6 weeks to acclimation?
111011 - Day 145 180, dry weather, dry skin, etc. some successful balance wake up stuff, doubled the ank-wts. and did some ab work, leg lifts etc. pretty successful might bc a routine. FF at the YMCA, pushed the NRG level, more boring punching warm ups, I think it's more appropriate for this group.
111111 -Day 146 181 Strong day at the Y. Fridays are lifting therapy days at the Y. I keep my best records. 3 rounds.
Round 1: Smith squats (seated style) str8 back isolate butt/upper back thighs.
db press 2 sets 85, 1@95
shin flex 60 3 sets 15-20 reps
anti grav flips 3 sets 6
ab work, sit ups/crunches..
Round 2: inverted leg press (smith) 315-405 no cable 10-12 reps
db pull overs 90 8-10 reps 3 sets
EZ curls standing prog to 35s ea side.
ab work
Round 3: Leg extensions 2 heavy sets, then 1 set leg curls
wide grip pull ups 3 x 8-10
cable tri push down 130-140 10 reps
bent flies 35s 10-12 reps
hanging wipers, decline bench rev leg raises
obliques mat work.
THIS WAS AN AWESOME DAY!!
111211 - Day 147 181.5 Swim 1/2 run 1 mile (6.5mph) yoga, abs.. feelin' awesome!! Oh yeah, I ran...
Today has been as much a boost of confidence as a physical triumph. It validates the oft proven concept of physical adaptation to new stimuli, which helps to further encourage me to my ultimate goal.
Of course my best advice to myself.. DON'T GET COCKY!!
Saturday, November 05, 2011
Ruggedness Training October-November..:103011-110511
For the first time in several weeks my updates are up to date. I am hoping to get more demo clips up here... just in case you're watching.
103011 - Day 134 181.5 - Stayed in the house all day actually cleaning, slowly and more thoroughly than usual. I woke up 5 lbs lighter than when I went to sleep.. the wt and the loss was mostly water. Bought an iron gym yesterday and the first thing I did with it wasn't pull ups.. I'll have to upload the clip. did some decline push ups with the vest and 100 calf raises which I am still feeling, (it was only a minute ago).
103111 - Day 135 - 181 - feel like I ate a ton for food between yesterday and early morning hrs at work. The list is in the book, no need to repeat it here. started a new morning routine that starts with balanced leg thrusts, see film, maybe I can post it here. Then as many push ups (25 today) as I can do with the 20lb vest off the end of a wt bench. Then 100 calf raises. I add a few other things from time to time but that's the main idea. Then Aquarobics, subbed for Gwen and the Spooky Guts and Butts Halloween Party, Then work... I was hyped after the creatine. Also my skin started breaking out in something, hives maybe? Like what has happened to me during summers of the past. dry elbow, blister-like things on my fingers. I think it's from wearing sweaty wt gloves. Need to give them a break.
November!! 2011
110111 - Day 136 182.. started the day with the ritual workout, then PUMPED, then Aquabox, later declared my intention to swim 51 miles by my next birthday and swam .25 at the Y - 50.75 to go, let's keep track together.
110211 - Day 137 180.5 this rash on my hands seems to be eczema, not medically diagnosed, but will treat for it anyway. I am a parasite-noid (phobe) so will be ejecting anything as the full moon approaches. Meanwhile the wake up routine doesn't stop.... The "planche" kicks continue, slower and steadier but fewer, v-pushups off the bench increase, 32, plus another set of 10, then bows with the vest, 110 calf raises... got to increase steadily the 100s were beginning to feel normal.
110311 - Day 138 180.5 woke up better hydrated today. I think this is the day I started doing Apple Cider Vinegar shots in a focused effort to clear up this eczema. I skipped the wake up workout stuff, had low NRG at start of functional fitness (maybe b/c of skipping the routine) but came back towards the end of the class. Still love it.
110411 - Day 139 (180.5) caught a cramp upper left back of thigh, probably from all the squats and lunges, took a honey shot and walked it off. I really think honey helps to work out cramps. I think it has to do with the dextrose, but this isn't official and it doesn't work (quickly) the time. Eczema seems to be subsiding.I truly believe the diet connection.
Exhausting but strong (Friday) workout Very Happy Made some strength gains, and left uninjured. Could be the 9 days between lifting. Here are the stats:
Round 1: Leg presses 3 progressive sets, about 10 reps each bar+ 270, +320, +370
DB press 90s (180 total) 10x10x8
Shin flex 60 lbs 3 x 20, calf raises
core work, dip bar flips, bench crunches.
Round 2: This is the Vanity round
Wide grip pull ups : 3x10
Triceps push downs, progressive sets 110-130
Str8 bar curls, progressive, light wts. 3x+10 (lost count)
hanging wipers
Round 3: Leg extensions progressive 195 - 225 10 - 8 reps
Shoulder laterals prog. 20s, 30s
Plyo-pushups
Supine balance planks, semi successful
Round 4: stretch, lots of twists and forward folds
Oh yeah, felt light, fast and sleek yesterday after the workout. Even the heavy backpack didn't feel heavy. Would love to feel like this all the time, hwvr I don't want to feel complacent.
110511 - Day 140 - 181 - been taking ACV at wake up and psyl-husk before sleep, trying to burn and absorb and eliminate any toxins in the bod. half mile swim today 40-45 mins. but still have not run. Perhaps the swimming will help the running. Felt drained after the swim.. always feel like I want to sleep. Instead I came home, made a protein shake and updated. Looking fwd to the 2 months off from Temple, I plan to get back to the Y, lift heavy, back to deadlifts.
103011 - Day 134 181.5 - Stayed in the house all day actually cleaning, slowly and more thoroughly than usual. I woke up 5 lbs lighter than when I went to sleep.. the wt and the loss was mostly water. Bought an iron gym yesterday and the first thing I did with it wasn't pull ups.. I'll have to upload the clip. did some decline push ups with the vest and 100 calf raises which I am still feeling, (it was only a minute ago).
103111 - Day 135 - 181 - feel like I ate a ton for food between yesterday and early morning hrs at work. The list is in the book, no need to repeat it here. started a new morning routine that starts with balanced leg thrusts, see film, maybe I can post it here. Then as many push ups (25 today) as I can do with the 20lb vest off the end of a wt bench. Then 100 calf raises. I add a few other things from time to time but that's the main idea. Then Aquarobics, subbed for Gwen and the Spooky Guts and Butts Halloween Party, Then work... I was hyped after the creatine. Also my skin started breaking out in something, hives maybe? Like what has happened to me during summers of the past. dry elbow, blister-like things on my fingers. I think it's from wearing sweaty wt gloves. Need to give them a break.
November!! 2011
110111 - Day 136 182.. started the day with the ritual workout, then PUMPED, then Aquabox, later declared my intention to swim 51 miles by my next birthday and swam .25 at the Y - 50.75 to go, let's keep track together.
110211 - Day 137 180.5 this rash on my hands seems to be eczema, not medically diagnosed, but will treat for it anyway. I am a parasite-noid (phobe) so will be ejecting anything as the full moon approaches. Meanwhile the wake up routine doesn't stop.... The "planche" kicks continue, slower and steadier but fewer, v-pushups off the bench increase, 32, plus another set of 10, then bows with the vest, 110 calf raises... got to increase steadily the 100s were beginning to feel normal.
110311 - Day 138 180.5 woke up better hydrated today. I think this is the day I started doing Apple Cider Vinegar shots in a focused effort to clear up this eczema. I skipped the wake up workout stuff, had low NRG at start of functional fitness (maybe b/c of skipping the routine) but came back towards the end of the class. Still love it.
110411 - Day 139 (180.5) caught a cramp upper left back of thigh, probably from all the squats and lunges, took a honey shot and walked it off. I really think honey helps to work out cramps. I think it has to do with the dextrose, but this isn't official and it doesn't work (quickly) the time. Eczema seems to be subsiding.I truly believe the diet connection.
Exhausting but strong (Friday) workout Very Happy Made some strength gains, and left uninjured. Could be the 9 days between lifting. Here are the stats:
Round 1: Leg presses 3 progressive sets, about 10 reps each bar+ 270, +320, +370
DB press 90s (180 total) 10x10x8
Shin flex 60 lbs 3 x 20, calf raises
core work, dip bar flips, bench crunches.
Round 2: This is the Vanity round
Wide grip pull ups : 3x10
Triceps push downs, progressive sets 110-130
Str8 bar curls, progressive, light wts. 3x+10 (lost count)
hanging wipers
Round 3: Leg extensions progressive 195 - 225 10 - 8 reps
Shoulder laterals prog. 20s, 30s
Plyo-pushups
Supine balance planks, semi successful
Round 4: stretch, lots of twists and forward folds
Oh yeah, felt light, fast and sleek yesterday after the workout. Even the heavy backpack didn't feel heavy. Would love to feel like this all the time, hwvr I don't want to feel complacent.
110511 - Day 140 - 181 - been taking ACV at wake up and psyl-husk before sleep, trying to burn and absorb and eliminate any toxins in the bod. half mile swim today 40-45 mins. but still have not run. Perhaps the swimming will help the running. Felt drained after the swim.. always feel like I want to sleep. Instead I came home, made a protein shake and updated. Looking fwd to the 2 months off from Temple, I plan to get back to the Y, lift heavy, back to deadlifts.
Tuesday, November 01, 2011
Ruggedness Training October..:102311-102911
102311: Day 127 180.5 dry... Brunch with Ben, Massage, no real exercise today... I think this is a no meant day. Got some veggie burgers from TJs... restocked. Prepping crock pot goodness with p'tatoes oxtail and goat.. should last all week... maybe every other day til thursday???
102411 - Day 128 - 182, came in at 185. It was a big eatin' weekend, but i worked out also, 182 & dehyd. v-push ups and some warm ups, tuna-spinach-swiss salad, coc h2o, almonds. 2 arginine, 1 calcium, taking 100 CLA tabs over 25 days to see what happens. Taking the Arg before and after classes/workouts with BCAAs. Late nite casien proten at home for sleeping. GOT TO RUN AGAIN!!! There may be something to this gladiator stuff!!
2 solid sessions at Temple G&B was fun, Aqua ok, (Rachel is cute) 1 bowl stew; 8 oz protein & waxi 1 cup tea. almonds n honey.
102511 - Day 129 - 180?? bean soup, banana chocolate creatine to start curry stew 1 tea. Feel super hungry today, what happened last time I had a hungry day??
102611 - Day 130 - 179 !! of course this is only because I didn't eat dinner last night, but that's normal for my first day off from work. I'm sure the normal weight will come back. Hefty goal for the winter to sustain a wt of 180 or less... I need to get my ass out and running, I keep making excuses and they keep working.. BOOO!! No running again, I did lift at the Y, felt very week, but bullied through, probably not the best choice of words. Made a little video and,pulled a muscle, or a tendon, or, probably didn't pinch a nerve; doing pullovers 90s lbs... heat rub, ice pack and heat pad in bed. Today's line up (b4 Aqua) db press 85; deadlifts 155; shin flex, 60?? or 55 can't recall; round 2, pull overs, standing ez bar curls (50 on bar) n str8/bent arm rhomboid shrugs. Got hurt and called in a day pretty much. There will be no lifting this weekend, as I will be out of town.. Lucky... got time to heal a bit before next friday's lift day.
102711- Day 131 GX YMCA 179 - I am toying with the idea of swimming 51 miles by my birthday.... Nov 1 - Mar 1, within the Ruggedness Campaign. woke with sore neck/trapz.
102811- Day 132 182 walked around manhattan... (Did the Friday lifting on Wednesday)
102911 - Day 133 - road trip to NYC and back, snow day. If anything gets done workout wise it will be lifting or stretching at home.... or just updating and filling in the blanks. (Ha, I didn't do any of that stuff...)
102411 - Day 128 - 182, came in at 185. It was a big eatin' weekend, but i worked out also, 182 & dehyd. v-push ups and some warm ups, tuna-spinach-swiss salad, coc h2o, almonds. 2 arginine, 1 calcium, taking 100 CLA tabs over 25 days to see what happens. Taking the Arg before and after classes/workouts with BCAAs. Late nite casien proten at home for sleeping. GOT TO RUN AGAIN!!! There may be something to this gladiator stuff!!
2 solid sessions at Temple G&B was fun, Aqua ok, (Rachel is cute) 1 bowl stew; 8 oz protein & waxi 1 cup tea. almonds n honey.
102511 - Day 129 - 180?? bean soup, banana chocolate creatine to start curry stew 1 tea. Feel super hungry today, what happened last time I had a hungry day??
102611 - Day 130 - 179 !! of course this is only because I didn't eat dinner last night, but that's normal for my first day off from work. I'm sure the normal weight will come back. Hefty goal for the winter to sustain a wt of 180 or less... I need to get my ass out and running, I keep making excuses and they keep working.. BOOO!! No running again, I did lift at the Y, felt very week, but bullied through, probably not the best choice of words. Made a little video and,pulled a muscle, or a tendon, or, probably didn't pinch a nerve; doing pullovers 90s lbs... heat rub, ice pack and heat pad in bed. Today's line up (b4 Aqua) db press 85; deadlifts 155; shin flex, 60?? or 55 can't recall; round 2, pull overs, standing ez bar curls (50 on bar) n str8/bent arm rhomboid shrugs. Got hurt and called in a day pretty much. There will be no lifting this weekend, as I will be out of town.. Lucky... got time to heal a bit before next friday's lift day.
102711- Day 131 GX YMCA 179 - I am toying with the idea of swimming 51 miles by my birthday.... Nov 1 - Mar 1, within the Ruggedness Campaign. woke with sore neck/trapz.
102811- Day 132 182 walked around manhattan... (Did the Friday lifting on Wednesday)
102911 - Day 133 - road trip to NYC and back, snow day. If anything gets done workout wise it will be lifting or stretching at home.... or just updating and filling in the blanks. (Ha, I didn't do any of that stuff...)
Sunday, October 30, 2011
Ruggedness Training October..:101611-102211
Good thing nobody's reading, I've been spelling october wrong all month. Ha ha. Maybe this will become a podcast.
101611: Day 120 - 184.5 woke up dehydrated, coco water really helped. lots of h2o at work, feel like I peed out a gallon during the shift/ 50 pu w/ vest.
101711: Day 121 - 182 Food drop, guts and butts at Temple 55 push up with the vest, some squats and some db presses.
101811 - Day 122 - 182 no solid food today in preparation for the medical test, plus got the cleanse formula, nothing organic about this. i keep telling myself "I will NOT be hungry."
101911 - Day 123 - procedure day 180.5, nothing to it, didn't feel a thing and the fact that I dropped only 1.5 lbs suggests i am not carrying around a lot of waste in me. I used procedure day weight as a control... anything more than 180.5 is probably food/ liquid. Maybe I'll put on some more muscle this year. Ideally I'd be measuring my belly today, but... oh yeah, still did the aqua class.. felt fine.
102011 - Day 124 - 183.5 still recuperating, got lots of sleep yesterday so I was up before the sun today, got some chores done, walked and carried groceries. YMCA this afternoon for functional fitness, then who knows what?? strength is coming back, didn't realize it had gone until I took that walk..
102111 - Day 125 180.5 This is what I call control weight since the cleanse. I'm 3 days late but here's the 60 day eval. First I've lost a few centimeters off my belly, which was the point of this whole thing anyway. I'm not in the 80s yet, but I have made progress, I may post the numbers at some point. It's a VERY slow process, especially as I am still engaged in some decadent lifestyle choices; I still go out drinking and occasionally indulge in rich foods. I have to admit to being a bit, well, VERY disappointed in my running, once more I have slacked and I am going to have to force myself back into it. The strength training and group fitness have done a wonderful job. I am visibly leaner in both arms and legs and even the stomach, although I can't call myself RIPPED yet... I am still at it. The original Get Ripped project started in 2005!!! I'm not angry, I continue to make progress.
As we head into the winter months it's time for changes in both eating and lifting. as I switch to a more plant based diet (although i will still eat meats, just not as much) I will also lift heavier and probably run less. The classes remain, however I've learned to coach more and participate less. Last winter I didn't gain a lot of weight, which means winter doesn't equal automatic weight gain. Same plan for this year, in fact i think I can continue to drop/maintain (fat weight) and gain muscle.
So far today I've done 50 v-pushups... headed to the Y for therapeutic lifting.
Awesome day at the Y!! Exhausting too.
So here's today's Y workout - I know this is a long entry. (the 3x3 concept is in play on fridays)
round 1: Inverted leg press on Smith (no cable) 3 sets followed by calf presses same wt.; standing calf raises; shin flex, inverted pull ups
r2: db press (85s) decreasing reps will not be advancing next week; preacher curls, increasing wt. 25+5+2.5 ea. side; db triceps b-neck press.
r3: Barbell shrugs 265 lbs, 12+ reps; bent flies 40 -->45s; T-bar row 45+35 too heavy, but will work into it.
r4: Close grip pull ups; triceps cable press down, db shoulder flies.
Stretch - go home
102211: Day 126 - 180 - All body work today YMCA
Criss crosses jacks & squats 12s... 4L (Lunge ladder leg lacerators 12s!!, hi kicks over bench, butt raise (90 secs), lateral leg raises 60 secs. roll ups, roll into push ups, plyo push ups, 2 sets of 6 - ab work, pretty brutal.. I didn't list everything b/c I forgot some. Rush home, go to Brigitte bon voyage dinner.
101611: Day 120 - 184.5 woke up dehydrated, coco water really helped. lots of h2o at work, feel like I peed out a gallon during the shift/ 50 pu w/ vest.
101711: Day 121 - 182 Food drop, guts and butts at Temple 55 push up with the vest, some squats and some db presses.
101811 - Day 122 - 182 no solid food today in preparation for the medical test, plus got the cleanse formula, nothing organic about this. i keep telling myself "I will NOT be hungry."
101911 - Day 123 - procedure day 180.5, nothing to it, didn't feel a thing and the fact that I dropped only 1.5 lbs suggests i am not carrying around a lot of waste in me. I used procedure day weight as a control... anything more than 180.5 is probably food/ liquid. Maybe I'll put on some more muscle this year. Ideally I'd be measuring my belly today, but... oh yeah, still did the aqua class.. felt fine.
102011 - Day 124 - 183.5 still recuperating, got lots of sleep yesterday so I was up before the sun today, got some chores done, walked and carried groceries. YMCA this afternoon for functional fitness, then who knows what?? strength is coming back, didn't realize it had gone until I took that walk..
102111 - Day 125 180.5 This is what I call control weight since the cleanse. I'm 3 days late but here's the 60 day eval. First I've lost a few centimeters off my belly, which was the point of this whole thing anyway. I'm not in the 80s yet, but I have made progress, I may post the numbers at some point. It's a VERY slow process, especially as I am still engaged in some decadent lifestyle choices; I still go out drinking and occasionally indulge in rich foods. I have to admit to being a bit, well, VERY disappointed in my running, once more I have slacked and I am going to have to force myself back into it. The strength training and group fitness have done a wonderful job. I am visibly leaner in both arms and legs and even the stomach, although I can't call myself RIPPED yet... I am still at it. The original Get Ripped project started in 2005!!! I'm not angry, I continue to make progress.
As we head into the winter months it's time for changes in both eating and lifting. as I switch to a more plant based diet (although i will still eat meats, just not as much) I will also lift heavier and probably run less. The classes remain, however I've learned to coach more and participate less. Last winter I didn't gain a lot of weight, which means winter doesn't equal automatic weight gain. Same plan for this year, in fact i think I can continue to drop/maintain (fat weight) and gain muscle.
So far today I've done 50 v-pushups... headed to the Y for therapeutic lifting.
Awesome day at the Y!! Exhausting too.
So here's today's Y workout - I know this is a long entry. (the 3x3 concept is in play on fridays)
round 1: Inverted leg press on Smith (no cable) 3 sets followed by calf presses same wt.; standing calf raises; shin flex, inverted pull ups
r2: db press (85s) decreasing reps will not be advancing next week; preacher curls, increasing wt. 25+5+2.5 ea. side; db triceps b-neck press.
r3: Barbell shrugs 265 lbs, 12+ reps; bent flies 40 -->45s; T-bar row 45+35 too heavy, but will work into it.
r4: Close grip pull ups; triceps cable press down, db shoulder flies.
Stretch - go home
102211: Day 126 - 180 - All body work today YMCA
Criss crosses jacks & squats 12s... 4L (Lunge ladder leg lacerators 12s!!, hi kicks over bench, butt raise (90 secs), lateral leg raises 60 secs. roll ups, roll into push ups, plyo push ups, 2 sets of 6 - ab work, pretty brutal.. I didn't list everything b/c I forgot some. Rush home, go to Brigitte bon voyage dinner.
Sunday, October 23, 2011
Ruggedness Training Octover..:100911-101511
Seems I am two week behind on this, I won't ruin it for you by telling you what's coming. Of course I sometimes forget that this is just for me... but sometimes I link it for those who want/need inspiration.
100911 - Day 113: 186 lbs, 13% body fat which means I am well hydrated. I don't mind the wt so much, first b/c I am still in range and 2d it's mostly water weight. The nutrients have been flowing through the body quite well. Brooklyn was relaxingly NOT philly. I still don't know if I'll get any exercise done before work or at work. We take it from the top tomorrow and I wonder if I'll get any street running logged. Oh yes, it was a very warm day, supposedly 80... NICE!!!
101011: Day 114 184.5 16% - I have to admit that i am having a hard time getting myself back into running, I hate when this happens - I preach consistency but when it comes to running i have a tough time practicing it. In any case, in my ruggedness Mind I decided to do everything I've been doing (except tramp) by putting the 20 lb wt vest on..so here goes... 50 air squats 2 sets of 100 calf raises, 20 squats (touch floor raise arms), up and down the step 3x walking..30 regular push ups - then the vest came off, 20 incline diamond push ups (2 sets), - crunches and leg lifts, add dumbbell to crunch, and ankle wts to rev crunch... go into atomic crunches... and (now...) I'm awake... there's still time to run!?! OK so Gutts and Butts mist have been more intense than I'd planned, we did much less cardio and criss crossed between butts and gutts, the group seemed spent after only 35 minutes.. these are college kids!!
101111: Day 115 - weight hasn't changed: PUMPED and Aqua Box came home, did 35 push ups w/ vest then 20 more, some db curls and slow shoulder raises. I was tired, but had to pump some iron. Then went to work.
101211: Day 116 i Finally back to running, well, if I can call one day back... i think i've rebroken the running ice, if I can mix metaphors. Pre run wt 183... (same 16%)
101311: Day 117 183 wake up, but dehyd as usual..... trampoline is done.... broke in too many places to jump on. It's but I didn't get as much use out of it as I could have.. standard stmt. 50 str8 push ups with vest, squats, calf raises with vest, in fact it's all with the vest unless specified... The vest is 20 lbs, which raises my body wt to 203 - I was heavier than that at my peak... Functional Fitness at the Y, a lil less intense than usual... no big dinner tonight.
101411: Day 118 - 184.5 17.5% late weigh in, after eating.. trying to 86 the meat from my diet again, or significantly reduce it, the plant based diet means to some be a vegan, but I don't think I'm ready for that yet. I am looking fwd to going to the Y and lifting weights... 3x3 (3 stations of tri-sets) at least. The weather has been nuts... it rains hard, then the sun shines, and then another deluge. Global Climate change, the end is near. It's more than likely going to be diet-based when I knock off the rest of this belly. Legs have gotten leaner as has the upper torso, shoulders upper back.... WOW!! still making improvements "at my age" I am seeing more contouring in the gut... but I can be doing better. Friday Highlights at the YMCA: BLAM!! 3 solid sets of 12-15 reps with 80 lb dbs... in rotation shin flex with 55, squats 185, note; I am not not squatting as far as I'd like to, I save deep squats for air and vest. Did calf presses, cable cross overs from the lo-end, lat pull downs - also in the rotation, crunches and inverted pull ups... a few other sets (in the book) just don't want to inundate the post. Experimenting with CLA - bought 2 bottles, VERY short term experiment to see if it will cut some belly fat, meanwhile slowly changing the diet.
101511: Day 119 - 184.5 YMCA - a rare saturday and even more rare lifting 2 days straight... did the 3x3s but they were more like 3x5s.... 3 rounds, 5 exercises. It was vanity day and I worked mostly upper torso, chest and higher, plus arms and shoulders - this feels SO good, like therapy. then went out with the Fram and ate octopus.
100911 - Day 113: 186 lbs, 13% body fat which means I am well hydrated. I don't mind the wt so much, first b/c I am still in range and 2d it's mostly water weight. The nutrients have been flowing through the body quite well. Brooklyn was relaxingly NOT philly. I still don't know if I'll get any exercise done before work or at work. We take it from the top tomorrow and I wonder if I'll get any street running logged. Oh yes, it was a very warm day, supposedly 80... NICE!!!
101011: Day 114 184.5 16% - I have to admit that i am having a hard time getting myself back into running, I hate when this happens - I preach consistency but when it comes to running i have a tough time practicing it. In any case, in my ruggedness Mind I decided to do everything I've been doing (except tramp) by putting the 20 lb wt vest on..so here goes... 50 air squats 2 sets of 100 calf raises, 20 squats (touch floor raise arms), up and down the step 3x walking..30 regular push ups - then the vest came off, 20 incline diamond push ups (2 sets), - crunches and leg lifts, add dumbbell to crunch, and ankle wts to rev crunch... go into atomic crunches... and (now...) I'm awake... there's still time to run!?! OK so Gutts and Butts mist have been more intense than I'd planned, we did much less cardio and criss crossed between butts and gutts, the group seemed spent after only 35 minutes.. these are college kids!!
101111: Day 115 - weight hasn't changed: PUMPED and Aqua Box came home, did 35 push ups w/ vest then 20 more, some db curls and slow shoulder raises. I was tired, but had to pump some iron. Then went to work.
101211: Day 116 i Finally back to running, well, if I can call one day back... i think i've rebroken the running ice, if I can mix metaphors. Pre run wt 183... (same 16%)
101311: Day 117 183 wake up, but dehyd as usual..... trampoline is done.... broke in too many places to jump on. It's but I didn't get as much use out of it as I could have.. standard stmt. 50 str8 push ups with vest, squats, calf raises with vest, in fact it's all with the vest unless specified... The vest is 20 lbs, which raises my body wt to 203 - I was heavier than that at my peak... Functional Fitness at the Y, a lil less intense than usual... no big dinner tonight.
101411: Day 118 - 184.5 17.5% late weigh in, after eating.. trying to 86 the meat from my diet again, or significantly reduce it, the plant based diet means to some be a vegan, but I don't think I'm ready for that yet. I am looking fwd to going to the Y and lifting weights... 3x3 (3 stations of tri-sets) at least. The weather has been nuts... it rains hard, then the sun shines, and then another deluge. Global Climate change, the end is near. It's more than likely going to be diet-based when I knock off the rest of this belly. Legs have gotten leaner as has the upper torso, shoulders upper back.... WOW!! still making improvements "at my age" I am seeing more contouring in the gut... but I can be doing better. Friday Highlights at the YMCA: BLAM!! 3 solid sets of 12-15 reps with 80 lb dbs... in rotation shin flex with 55, squats 185, note; I am not not squatting as far as I'd like to, I save deep squats for air and vest. Did calf presses, cable cross overs from the lo-end, lat pull downs - also in the rotation, crunches and inverted pull ups... a few other sets (in the book) just don't want to inundate the post. Experimenting with CLA - bought 2 bottles, VERY short term experiment to see if it will cut some belly fat, meanwhile slowly changing the diet.
101511: Day 119 - 184.5 YMCA - a rare saturday and even more rare lifting 2 days straight... did the 3x3s but they were more like 3x5s.... 3 rounds, 5 exercises. It was vanity day and I worked mostly upper torso, chest and higher, plus arms and shoulders - this feels SO good, like therapy. then went out with the Fram and ate octopus.
Sunday, October 09, 2011
Ruggedness Training Octover..:100211-100811
This week things get kind of back to normal, just one GX training session on monday so I can come in strong and energetic rather than partially drained from that first session. Escaped to Brooklyn for the weekend. Much drinking and eating, but managed a lift day. I am not amazed that my body quickly metabolizes what it needs/wants and gets rid of the rest. I don't eat bad in New York, just different. The cost in pounds isn't even significant
100211 - Day 106 184.5 - want a redo b/c my BF was higher than normal. Came it at 19% woke up at 20% - this is unusual b/c I usually go up 2-4% (mind you this is more a measure of hydration than actual body fat) but not today. I've begun to note anything unusual, even an unusual drop. Anyway, went for a massage. My masseuse is great, she noticed more lean muscle mass in my calves - good, more running and jumping and calf work has paid off. Also I need to try and separate the muscles in my left calf now as I did with the right a few months back. I'm REALLY trying to blow my legs up and lean them out muscle-wise for running and climbing. Thought i was going to run after massage, but I just felt like resting. Maybe I'll have just one GX session tomorrow, but I'm prepared for two. It's a cold dreary day, might be why I am so tired... rest, maybe stretch. BMI 25.8 technically i am over weight by 6 lbs... however I don't buy the BMI scale, I just use it as a guideline. This drowsiness may be the onset of a cold, I must note I've been poppin' vitamin C tabs for a few days, b/c of change in weather and listening to my body... good to write this stuff down to see if I'm correct.
100311 Day 107 183.5 I think this wt is here to stay for a while. Anyway woke up feeling GREAT!! despite low H2O - had 2 cups of tea overnight, it was cold, plus i think a cold is trying to catch me. No sniffles or too much sneezing, but I get that feeling so Vitamin C when I wake. 7 mins tramp, 150 (in 2 sets) calf raises, 2 sets (30 reps) air squats, 3 sets diamond push ups.. Get up off the floor cross legged, with assist. Now, off to Temple for at least ONE GX Session. (Oh yeah, gotta eat.) I felt and smelt the funky sickness sweating out of me today.... I kept my distance from the participants. Sick is trying to get me. Anyway, it was a challenging day, weakness came upon me during the first hour and I needed to artificially rev things up the next class. i think they noticed, "still good tho." Now I have to fight whatever sickness is coming after me. I'm up for it. will probably have to eat more... I bought some bullion... maybe take some of this to work with me tonight. Still going hard core!!
100411 - Day 108 181 - two gx classes, sore in the core, see book for more. no time to update at the moment. Still feeling weaker than normal wondering if the wt drop was from over-nite eating (fruit, salad, broth, tea) or the sickness, correction or something else. It was PUMPED and Aqua Box today, and I was beginning to feel more like my normal self. Left knee and rt ankle were wrapped I felt super tired afterwards, but still made it to work.
100511 - Day 109 - 183.5 had some casein protein before sleep, let's see if anything happens. it's slow digesting protein. Will have to update from the book.
woke stronger today jumped on the tramp, 2 sets of squats 30 & 35, 2 sets calf raises, 2 sets diamond push ups. Energy level coming back. Still haven't run. Good aqua session, i left tired as usual. Haven't been in the pool the last two sessions. Left side is playing up again, knee and abs. Left abs spasms?/tightness - not bad, but there. Going for less sleep tomorrow and a run, will probably make the knee feel better.
100611 - Day 110 - (Early AM @ The Gig) Small chills coming, seems like sick is after me again, some stress due to Verizon and BS at the job, I will defeat all opponents. Brooklyn bound tonight after the Y (and didn't run). 183.5 hit the trending wt dead on today, that means something. Woke up dehydrated Functional Fitness again was awesome, I LOVE Thursdays at the Y, I was energetic and my brain was working also. Started the (2nd part of) the day 5 mins trampoline, squats and calf raises... diamond push ups 1 set of 20 maybe. Jumped rope, inverted push ups before class.
100711 - Day 111 (wt unknown) This was the beginning of a cheat weekend, much drinking - but always water between cocktails - food I normally don't eat, much bread, dough, etc.
100811 - Day 112 wt. unknown: Harbor Fitness Park Slope - I like this gym,like the weights and set up down stairs the showers - although I only get there 2-3 times a year so it hasn't gotten old to me. Had a great workout, managed the 3x3 db chest press, shin flex, calf raise - I'll spare you the details, it was very much a vanity workout focusing mostly on the upper torso until finally leg extensions on a Hammer strength, where you actually load iron onto the machine. Harbor has at least 6 100 lb plates close by. By my final set i was struggling to get 4 reps of 290 out - they were more like half reps but still made it through. (Range was 200, 220, 240, 270 finally 290.) Happy I got to lift at least once this week,
100211 - Day 106 184.5 - want a redo b/c my BF was higher than normal. Came it at 19% woke up at 20% - this is unusual b/c I usually go up 2-4% (mind you this is more a measure of hydration than actual body fat) but not today. I've begun to note anything unusual, even an unusual drop. Anyway, went for a massage. My masseuse is great, she noticed more lean muscle mass in my calves - good, more running and jumping and calf work has paid off. Also I need to try and separate the muscles in my left calf now as I did with the right a few months back. I'm REALLY trying to blow my legs up and lean them out muscle-wise for running and climbing. Thought i was going to run after massage, but I just felt like resting. Maybe I'll have just one GX session tomorrow, but I'm prepared for two. It's a cold dreary day, might be why I am so tired... rest, maybe stretch. BMI 25.8 technically i am over weight by 6 lbs... however I don't buy the BMI scale, I just use it as a guideline. This drowsiness may be the onset of a cold, I must note I've been poppin' vitamin C tabs for a few days, b/c of change in weather and listening to my body... good to write this stuff down to see if I'm correct.
100311 Day 107 183.5 I think this wt is here to stay for a while. Anyway woke up feeling GREAT!! despite low H2O - had 2 cups of tea overnight, it was cold, plus i think a cold is trying to catch me. No sniffles or too much sneezing, but I get that feeling so Vitamin C when I wake. 7 mins tramp, 150 (in 2 sets) calf raises, 2 sets (30 reps) air squats, 3 sets diamond push ups.. Get up off the floor cross legged, with assist. Now, off to Temple for at least ONE GX Session. (Oh yeah, gotta eat.) I felt and smelt the funky sickness sweating out of me today.... I kept my distance from the participants. Sick is trying to get me. Anyway, it was a challenging day, weakness came upon me during the first hour and I needed to artificially rev things up the next class. i think they noticed, "still good tho." Now I have to fight whatever sickness is coming after me. I'm up for it. will probably have to eat more... I bought some bullion... maybe take some of this to work with me tonight. Still going hard core!!
100411 - Day 108 181 - two gx classes, sore in the core, see book for more. no time to update at the moment. Still feeling weaker than normal wondering if the wt drop was from over-nite eating (fruit, salad, broth, tea) or the sickness, correction or something else. It was PUMPED and Aqua Box today, and I was beginning to feel more like my normal self. Left knee and rt ankle were wrapped I felt super tired afterwards, but still made it to work.
100511 - Day 109 - 183.5 had some casein protein before sleep, let's see if anything happens. it's slow digesting protein. Will have to update from the book.
woke stronger today jumped on the tramp, 2 sets of squats 30 & 35, 2 sets calf raises, 2 sets diamond push ups. Energy level coming back. Still haven't run. Good aqua session, i left tired as usual. Haven't been in the pool the last two sessions. Left side is playing up again, knee and abs. Left abs spasms?/tightness - not bad, but there. Going for less sleep tomorrow and a run, will probably make the knee feel better.
100611 - Day 110 - (Early AM @ The Gig) Small chills coming, seems like sick is after me again, some stress due to Verizon and BS at the job, I will defeat all opponents. Brooklyn bound tonight after the Y (and didn't run). 183.5 hit the trending wt dead on today, that means something. Woke up dehydrated Functional Fitness again was awesome, I LOVE Thursdays at the Y, I was energetic and my brain was working also. Started the (2nd part of) the day 5 mins trampoline, squats and calf raises... diamond push ups 1 set of 20 maybe. Jumped rope, inverted push ups before class.
100711 - Day 111 (wt unknown) This was the beginning of a cheat weekend, much drinking - but always water between cocktails - food I normally don't eat, much bread, dough, etc.
100811 - Day 112 wt. unknown: Harbor Fitness Park Slope - I like this gym,like the weights and set up down stairs the showers - although I only get there 2-3 times a year so it hasn't gotten old to me. Had a great workout, managed the 3x3 db chest press, shin flex, calf raise - I'll spare you the details, it was very much a vanity workout focusing mostly on the upper torso until finally leg extensions on a Hammer strength, where you actually load iron onto the machine. Harbor has at least 6 100 lb plates close by. By my final set i was struggling to get 4 reps of 290 out - they were more like half reps but still made it through. (Range was 200, 220, 240, 270 finally 290.) Happy I got to lift at least once this week,
Saturday, October 01, 2011
Ruggedness Training September-Oct..: 92411-100111
It's been a FULL week. I even managed to run and practice Yoga and I also got some Insanity clips.. only to find out this is what I've been doing in GX sessions for a few years now. No wonder people have asked me if I knew about or "did" Insanity. If I get house bound this winter I'll use Insanity to heat my house... I should practice it anyway to get my own energy level and cardio up. This plateau needs to be BUSTED!! but GOOD!
92511 - Day 99 - DONE!!! Finished the classroom portion of the course. Woke up early, jumped on tramp, did push ups, went to class... did my presentation. Now I can get back to running etc. Focus on Urbanathalon now... 184.5.
92611 - Day 100 - Wake up Milestone day, sunny day, extra sleep.. Get up 5 mins on tramp, 50 air squats, 2 x 100 calf raises, push ups 3 sets (fingers pointed backwards, week 2) 30-20-10 Maybe Yoga?? (maybe not). 2 GX Classes at Temple. 2 very awesome, very dynamic gx sessions at Temple today. Can I get up and run thru the woods tomorrow?? Can I get a massage this saturday and take Dweeta's yoga class??? Here comes day 100..
92711 - Day 101 WOW... 183.5 16% BF: What I'm concerned about is the belly fat. One goal of this program is to get my belly down into the 80s.. centimeters that is. I don't know if i noted the beginning measurement but they were all in the low-mid 90s. Belly fat is always a challenge but especially for old heads. This is one of my challenges, another one I intend to conquer, because this is what I do, there is no deadline, just results. If I don't get the results i want, i have to change up. Anyway - two good sessions today Turf and Surf... at Temple. Feel like I can do my push up routine, maybe a set or two.
92811 Day 102, I came home from work feeling VERY GOOD!!! 184 today after a double ritual. Easy day, Aqua Box and that's all.. I did some morning jumping 1 set of the weekly push ups and some stretches. This day is needed to recover, however I may do some vanity weights when i get home. Cheers for now. Good aqua session, there's still time for a short lifting session... but i'm hungry.
92911 Day 103 - I may still run... 183.5 17%. Looking at the weight chart I've gained slow steady wt over the past two months. i believe this to be muscle wt as my BF% according to a scale I don't trust, has remained steady, also my clothes seem looser, except for my shirts.. upper body area getting tight. People have noticed shoulders coming into shape, and that vein or artery that runs down the biceps becomes more and more visible, this to me indicates subcutaneous fat loss - basically my arms are becoming leaner. As for my belly - measurements are still about 20 days away. I (think) i can see more detail in the upper six - the lower two remained covered by some flab, the flab "they" say I won't be able to get rid of... which is what keeps me going, trying everything short of starvation and surgery - I don't want it THAT bad, plus it's something i feel i need to prove to myself one way or the other.
Today as usual - the morning routine, jump on tramp, squats (deep), calf raises, oh and some toy pistols just to get my knees acclimated to what I want them to do. (left knee seems loose, some pain, but nothing that stops me... ) then those (fingers back) push ups.. never got more than 25, but it's time to ditch them. Next week diamonds and I'm even thinking incline diamonds... daily for a week if I can get to 50 + two weeks if I don't.
OK to the Y for Functional Fitness. 55 minute class and 1 mile treadmill run 6.5 mph - rebroke the ice... is was good. Legs feel strong and limber... they are carrying the load better. :-)
93011 - Day 104 183.5 17.5% 69 degrees - OK< so my thru-the-woods course has changed dramatically. It was all muddy, in fact This was an accidental warrior mud run, sans burning rocks. In some places the trail was flooded, the workmen were down there with their machines.. I had to go off track into very rugged swampy terrain where I sank up to my knees in mud/ I decided to bag it, but to get out of the park i had to scale a 45 degree hill.. I used roots, branches and fallen trees to pull myself up. Then I finished the 2 miles on the paved course. I finished in 30 minutes what it normally takes me 20-25. (Had a few rum drinks last night, no hangover, probably due to disciplined consumption, H2O between cocktails and coconut water this morning when i woke up, oh yeah and psyllium husk before bed last night. let me note sore left trap... Completely exhausted and fatigued myself at the Y - introduced 3x3 3 circuit sets 3 exercises, one main body part (chest) db press, shin flexers, barbell squats 3 rotations; then incline bb press, preacher curls, db swings; decline db press, t-bar rows, dips - by this set I was about done, reps dropped. I'm going to try and keep this up thru October, perhaps thru the fall. I want the Fall focus to be on upper body strength, and leg endurance... aka running..
OCTOBER
100111 - Day 105 183.5 woke up dehydrated, no surprise, I can feel it now. trampoline, calf raises, 2 x 75, some squats and diamond push ups 12 slow ones, i can probably do a few more today. Happily sore after yesterday's 3x3 experiment.. more chest, upper back than legs.. so far. Got some Insanity episodes, a lot of it is what i've ben doing in GX for years, but still got some good ideas and I know it will help. Might use them at home, if/when i am ever stuck at home. Otherwise I know i can adapt some of the moves for group fitness. Yeah, it works.. no doubt. Yoga today at Temple, then rest, then work... Maybe a run or some leg presses at Temple, don't know yet, depends on the crowd. Yoga with Dweeta, interesting.. she runs a flow and then adds weight/ Some leg presses// 3 sets, can still press over 600.. legs are strong. I should take a weight b4 I post this... maybe not, since I just ate. Gained a pound last month. Probably muscle considering what I've been doing. down 1 pound over the last 6 months. This is why I say maintenance is a myth... I train steadily and even go harder, or so I think and I maintain weight... but to be fair and honest the body style, flexibility, endurance has improved so it's more than maintenance.
92511 - Day 99 - DONE!!! Finished the classroom portion of the course. Woke up early, jumped on tramp, did push ups, went to class... did my presentation. Now I can get back to running etc. Focus on Urbanathalon now... 184.5.
92611 - Day 100 - Wake up Milestone day, sunny day, extra sleep.. Get up 5 mins on tramp, 50 air squats, 2 x 100 calf raises, push ups 3 sets (fingers pointed backwards, week 2) 30-20-10 Maybe Yoga?? (maybe not). 2 GX Classes at Temple. 2 very awesome, very dynamic gx sessions at Temple today. Can I get up and run thru the woods tomorrow?? Can I get a massage this saturday and take Dweeta's yoga class??? Here comes day 100..
92711 - Day 101 WOW... 183.5 16% BF: What I'm concerned about is the belly fat. One goal of this program is to get my belly down into the 80s.. centimeters that is. I don't know if i noted the beginning measurement but they were all in the low-mid 90s. Belly fat is always a challenge but especially for old heads. This is one of my challenges, another one I intend to conquer, because this is what I do, there is no deadline, just results. If I don't get the results i want, i have to change up. Anyway - two good sessions today Turf and Surf... at Temple. Feel like I can do my push up routine, maybe a set or two.
92811 Day 102, I came home from work feeling VERY GOOD!!! 184 today after a double ritual. Easy day, Aqua Box and that's all.. I did some morning jumping 1 set of the weekly push ups and some stretches. This day is needed to recover, however I may do some vanity weights when i get home. Cheers for now. Good aqua session, there's still time for a short lifting session... but i'm hungry.
92911 Day 103 - I may still run... 183.5 17%. Looking at the weight chart I've gained slow steady wt over the past two months. i believe this to be muscle wt as my BF% according to a scale I don't trust, has remained steady, also my clothes seem looser, except for my shirts.. upper body area getting tight. People have noticed shoulders coming into shape, and that vein or artery that runs down the biceps becomes more and more visible, this to me indicates subcutaneous fat loss - basically my arms are becoming leaner. As for my belly - measurements are still about 20 days away. I (think) i can see more detail in the upper six - the lower two remained covered by some flab, the flab "they" say I won't be able to get rid of... which is what keeps me going, trying everything short of starvation and surgery - I don't want it THAT bad, plus it's something i feel i need to prove to myself one way or the other.
Today as usual - the morning routine, jump on tramp, squats (deep), calf raises, oh and some toy pistols just to get my knees acclimated to what I want them to do. (left knee seems loose, some pain, but nothing that stops me... ) then those (fingers back) push ups.. never got more than 25, but it's time to ditch them. Next week diamonds and I'm even thinking incline diamonds... daily for a week if I can get to 50 + two weeks if I don't.
OK to the Y for Functional Fitness. 55 minute class and 1 mile treadmill run 6.5 mph - rebroke the ice... is was good. Legs feel strong and limber... they are carrying the load better. :-)
93011 - Day 104 183.5 17.5% 69 degrees - OK< so my thru-the-woods course has changed dramatically. It was all muddy, in fact This was an accidental warrior mud run, sans burning rocks. In some places the trail was flooded, the workmen were down there with their machines.. I had to go off track into very rugged swampy terrain where I sank up to my knees in mud/ I decided to bag it, but to get out of the park i had to scale a 45 degree hill.. I used roots, branches and fallen trees to pull myself up. Then I finished the 2 miles on the paved course. I finished in 30 minutes what it normally takes me 20-25. (Had a few rum drinks last night, no hangover, probably due to disciplined consumption, H2O between cocktails and coconut water this morning when i woke up, oh yeah and psyllium husk before bed last night. let me note sore left trap... Completely exhausted and fatigued myself at the Y - introduced 3x3 3 circuit sets 3 exercises, one main body part (chest) db press, shin flexers, barbell squats 3 rotations; then incline bb press, preacher curls, db swings; decline db press, t-bar rows, dips - by this set I was about done, reps dropped. I'm going to try and keep this up thru October, perhaps thru the fall. I want the Fall focus to be on upper body strength, and leg endurance... aka running..
OCTOBER
100111 - Day 105 183.5 woke up dehydrated, no surprise, I can feel it now. trampoline, calf raises, 2 x 75, some squats and diamond push ups 12 slow ones, i can probably do a few more today. Happily sore after yesterday's 3x3 experiment.. more chest, upper back than legs.. so far. Got some Insanity episodes, a lot of it is what i've ben doing in GX for years, but still got some good ideas and I know it will help. Might use them at home, if/when i am ever stuck at home. Otherwise I know i can adapt some of the moves for group fitness. Yeah, it works.. no doubt. Yoga today at Temple, then rest, then work... Maybe a run or some leg presses at Temple, don't know yet, depends on the crowd. Yoga with Dweeta, interesting.. she runs a flow and then adds weight/ Some leg presses// 3 sets, can still press over 600.. legs are strong. I should take a weight b4 I post this... maybe not, since I just ate. Gained a pound last month. Probably muscle considering what I've been doing. down 1 pound over the last 6 months. This is why I say maintenance is a myth... I train steadily and even go harder, or so I think and I maintain weight... but to be fair and honest the body style, flexibility, endurance has improved so it's more than maintenance.
Tuesday, September 27, 2011
Ruggedness Training September: 91811-92411
This entry brings me up to date, Ready to close out September and move into October which means, heavy lifting for the next 5 or 6 months. Also have to train for the Urbanathalon at the end of october, so I think this part of ruggedness will be back to running the woods, the normal GX stuff and some HEAVY upper body training.. back to where I started.. light squats various leg work for toning, speed and ignition... and I should be good!!! I'm psyched.
91811 - Day 92 - Another day of class... then work, then I can get back to my routine for a week.
91911 - Day 93 183.5 don't know whether it's the change in the weather, the diet of lowered activity, but weight gain up and intensity level down. Feel kind of bad for taking TNT class to far to hard.. and need to keep GnB (Gutts n Butts) more disciplined. Meanwhile - wake up, trampoline, more calf and ankle work.. ankles and feet feel weak and sore these days... - don't over do it tho - haven't run in too long, maybe friday I'll ditch the gym and run a lil bit. New push up week not sure what to call these, but my hands are behind my chest, trying to push up from a dif angle, It was tough but I did 3 sets.. 2, 5s and a 10.. OY!
92011- Day 94 181.5 with 28-30% (as measured by the scale) body fat. I am wondering if over night creatine drinks are causing this? This has only been a couple of days, plus I drink tea at work too. Maybe I didn't get enough H2O yesterday? Better keep an eye on this... Oh yeah more honey than usual too. and No psyllium husk. PUMPED and Aqua Box today. two good energetic sessions. My legs, esp inner thighs are sore... must be the deep squats maybe.. I like the feeling must do this more often.
92111 - Day 95 - See book? Aqua GX (From the book 184.5) I wondered if I was holding food in b/c of no phys-husk, elim felt bad, hard and... well TMI just in case someone else is reading.. in case you are however and stools are slow moving and hard, try psyllium husk.. it's awesome. 5 mins on tramp today took 4l Lunges up to 10s.. (at home) inner thigh was ignited, and felt like it would cramp up but didn't.
92211 - Day 96 184.5 A strong GX session at the Y I was super hyped and energetic. How do I maintain this?? Suddenly legs stopped hurting... as in soreness, it was a GREAT day!!
92311 - Day 97 - Rainy slow start Friday But I'm going to the Y to lift. 184.5 seems like good solid weight. clothes are no tighter and body fat seems to be steady in the range I'm used to. Almost 1/3 of the way through. Wow, today was tiring, despite that I hit lots of stations starting out with free squats, in fact that was the first stop on a leg rotation, to calf raises, anterior shin flexes, lots of leg stretching trying to open up the lower pevis/groin area. Then a round of 1 legged inverted leg presses, and dumbbell presses - 2 sets of 20 w/ 60 lbs, then moved to 70s... it's time to ease into heavier weights and lesser reps. However my body/mind has gotten used to doing 20-30 reps so the 70 lb eps were 15 and ten. T-bar rows were challenging b/c I was fatigued and hadn't done them for a while. 3 sets 10,12,15.. single leg extensions and that was it for me. I'm satisfied with the session
92411 - Day 98 182.5 H2O is low, I can't remember the last time I did a sun salutation. All day I'll be in class today. Jumped on tramp already. The day caught up with me, exhaustion.
91811 - Day 92 - Another day of class... then work, then I can get back to my routine for a week.
91911 - Day 93 183.5 don't know whether it's the change in the weather, the diet of lowered activity, but weight gain up and intensity level down. Feel kind of bad for taking TNT class to far to hard.. and need to keep GnB (Gutts n Butts) more disciplined. Meanwhile - wake up, trampoline, more calf and ankle work.. ankles and feet feel weak and sore these days... - don't over do it tho - haven't run in too long, maybe friday I'll ditch the gym and run a lil bit. New push up week not sure what to call these, but my hands are behind my chest, trying to push up from a dif angle, It was tough but I did 3 sets.. 2, 5s and a 10.. OY!
92011- Day 94 181.5 with 28-30% (as measured by the scale) body fat. I am wondering if over night creatine drinks are causing this? This has only been a couple of days, plus I drink tea at work too. Maybe I didn't get enough H2O yesterday? Better keep an eye on this... Oh yeah more honey than usual too. and No psyllium husk. PUMPED and Aqua Box today. two good energetic sessions. My legs, esp inner thighs are sore... must be the deep squats maybe.. I like the feeling must do this more often.
92111 - Day 95 - See book? Aqua GX (From the book 184.5) I wondered if I was holding food in b/c of no phys-husk, elim felt bad, hard and... well TMI just in case someone else is reading.. in case you are however and stools are slow moving and hard, try psyllium husk.. it's awesome. 5 mins on tramp today took 4l Lunges up to 10s.. (at home) inner thigh was ignited, and felt like it would cramp up but didn't.
92211 - Day 96 184.5 A strong GX session at the Y I was super hyped and energetic. How do I maintain this?? Suddenly legs stopped hurting... as in soreness, it was a GREAT day!!
92311 - Day 97 - Rainy slow start Friday But I'm going to the Y to lift. 184.5 seems like good solid weight. clothes are no tighter and body fat seems to be steady in the range I'm used to. Almost 1/3 of the way through. Wow, today was tiring, despite that I hit lots of stations starting out with free squats, in fact that was the first stop on a leg rotation, to calf raises, anterior shin flexes, lots of leg stretching trying to open up the lower pevis/groin area. Then a round of 1 legged inverted leg presses, and dumbbell presses - 2 sets of 20 w/ 60 lbs, then moved to 70s... it's time to ease into heavier weights and lesser reps. However my body/mind has gotten used to doing 20-30 reps so the 70 lb eps were 15 and ten. T-bar rows were challenging b/c I was fatigued and hadn't done them for a while. 3 sets 10,12,15.. single leg extensions and that was it for me. I'm satisfied with the session
92411 - Day 98 182.5 H2O is low, I can't remember the last time I did a sun salutation. All day I'll be in class today. Jumped on tramp already. The day caught up with me, exhaustion.
Ruggedness Training September: 91111-91711
Hello me... what do I want to remind myself of this week. This was the week I started training in ESL. At the point of this post I have passed the seminar but I still have more to do. Meanwhile GX has been awesome, very high energy, very hot (with body heat) rooms/sessions... More to follow...
91111 - Day 85 - 182.. already gaining weight, ha, just kidding. No training yesterday, spent the day in class and will likely do the same today. However today, 8 hours of class and then a few hrs off then off to work. Maybe I can get some training done there. Maybe i can at least jump on the tramp today and maybe a few push ups before class. It sounds odd writing and thinking, "class." had the left knee wrapped most of yesterday, after an icing and heat rub , it's better today. sat in class all day GX starts tmr, restart Arginine as well.. start 1.5 gm per day then increase to 3 next week... maybe in 2 wks, we'll see. I should have time to run b4 Temple also. I should split the year into 3 parts so after 122 days I'll open another document. (Just notes to myself. Hwevr - i feel i'll lose this in an archive.) No matter it's online and not THAT important.
91211 - Day 86 - Today we return to Arginine and start doing different types of push ups for our morning routine. Also GX begins again at all locations including Mondays at Temple so I'll only be getting to the Y on Fridays at least for now, maybe weekend will open up in 2 weeks. Started with the trampoline, wonder if I have time to run, seems like a good day for it 72 degrees, we'll see, got some chores to do. Crab style 50-20-30-(easier w/ a longer break)-40-hitting these between chores I find it a good way to do it and they get easier the more I do. Awesome GX session... great group.... 1/4 - 1/2 mile run from train with backpack and full pockets.. ouch.
91311 - Day 87 GX was awesome yesterday. I think I od'd on protein tho, didn't count the grams, just the results. Woke up 182.5 today, feeling dry and crampy b/c we rocked legs lots yesterday. 3 mins tramp, more crab push ups 55- PUMPED and Aqubox at Temple wore my ass out!!
91411 - Day 88 182.5 holding steady, 63 push ups... +55, Aqua Box was great!! I led the class and got a good sweat, didn't come home exhausted... EZ Day.. YMCA tomorrow...
91511 - Day 89 182: Ate my last microwave meal last night. Haven't lifted or run all week, however lots of group fitness activity, doing the usual walking up steps etc. Push ups when I wake up, crab style.. Today so far 40+40+ Then GX at the Y... guess all the activity is working, I am tired... seem to be sleeping well, could use more hydration tho I think. 50 more +30 after GX... Good session at the Y.
91611- Day 90 - Lost track of the days now that i'm much busier i may not update daily... anyway, 182.5 today. Can't decide whether this is maintenance or a plateau. 182 isn't a bad weight for me, it keeps me under overweight status (BMI wise) I am however very dissatisfied with my belly, I can see the cuts coming and the 6 emerging, but there's that flab, probably left over from when I was in the 200s. I need to do more actual training for the run in NY, I've done no running in I don't know how many days. Today I did a very short run with the backpack on after the Y workout, which was good. Let me recount -
Leg circuit: Inverted leg press 435, didn't get any 30s but I did do more than 15 each of 3 sets. Then 30 calf presses, then went to standing calf raises, then feet flex w/ 40 lbs, and finally dumbbell swings w/ 65 lbs.. only 6-8 reps total... it's brutal.. Dumbbell presses with 60s, then incline bar (only) press... Lat pull downs, got a 30 so I added a brick, shoulder flies and triceps cable push super set.. then out...
91711 - Day 91 - Ha on day 91 I'm sitting in a class for 8 hours. I guess rest is a good workout in a way...
91111 - Day 85 - 182.. already gaining weight, ha, just kidding. No training yesterday, spent the day in class and will likely do the same today. However today, 8 hours of class and then a few hrs off then off to work. Maybe I can get some training done there. Maybe i can at least jump on the tramp today and maybe a few push ups before class. It sounds odd writing and thinking, "class." had the left knee wrapped most of yesterday, after an icing and heat rub , it's better today. sat in class all day GX starts tmr, restart Arginine as well.. start 1.5 gm per day then increase to 3 next week... maybe in 2 wks, we'll see. I should have time to run b4 Temple also. I should split the year into 3 parts so after 122 days I'll open another document. (Just notes to myself. Hwevr - i feel i'll lose this in an archive.) No matter it's online and not THAT important.
91211 - Day 86 - Today we return to Arginine and start doing different types of push ups for our morning routine. Also GX begins again at all locations including Mondays at Temple so I'll only be getting to the Y on Fridays at least for now, maybe weekend will open up in 2 weeks. Started with the trampoline, wonder if I have time to run, seems like a good day for it 72 degrees, we'll see, got some chores to do. Crab style 50-20-30-(easier w/ a longer break)-40-hitting these between chores I find it a good way to do it and they get easier the more I do. Awesome GX session... great group.... 1/4 - 1/2 mile run from train with backpack and full pockets.. ouch.
91311 - Day 87 GX was awesome yesterday. I think I od'd on protein tho, didn't count the grams, just the results. Woke up 182.5 today, feeling dry and crampy b/c we rocked legs lots yesterday. 3 mins tramp, more crab push ups 55- PUMPED and Aqubox at Temple wore my ass out!!
91411 - Day 88 182.5 holding steady, 63 push ups... +55, Aqua Box was great!! I led the class and got a good sweat, didn't come home exhausted... EZ Day.. YMCA tomorrow...
91511 - Day 89 182: Ate my last microwave meal last night. Haven't lifted or run all week, however lots of group fitness activity, doing the usual walking up steps etc. Push ups when I wake up, crab style.. Today so far 40+40+ Then GX at the Y... guess all the activity is working, I am tired... seem to be sleeping well, could use more hydration tho I think. 50 more +30 after GX... Good session at the Y.
91611- Day 90 - Lost track of the days now that i'm much busier i may not update daily... anyway, 182.5 today. Can't decide whether this is maintenance or a plateau. 182 isn't a bad weight for me, it keeps me under overweight status (BMI wise) I am however very dissatisfied with my belly, I can see the cuts coming and the 6 emerging, but there's that flab, probably left over from when I was in the 200s. I need to do more actual training for the run in NY, I've done no running in I don't know how many days. Today I did a very short run with the backpack on after the Y workout, which was good. Let me recount -
Leg circuit: Inverted leg press 435, didn't get any 30s but I did do more than 15 each of 3 sets. Then 30 calf presses, then went to standing calf raises, then feet flex w/ 40 lbs, and finally dumbbell swings w/ 65 lbs.. only 6-8 reps total... it's brutal.. Dumbbell presses with 60s, then incline bar (only) press... Lat pull downs, got a 30 so I added a brick, shoulder flies and triceps cable push super set.. then out...
91711 - Day 91 - Ha on day 91 I'm sitting in a class for 8 hours. I guess rest is a good workout in a way...
Monday, September 12, 2011
Ruggedness Training September: 90411-91011
I have to admit I haven't been getting out and running as much as i probably should. I have had two dynamic run sessions this week, (I think) also I haven't had the chance to swim... crazy work and now school schedule. We'll see how ths shapes up.
90411 - Day 78, I go crazy when I don't have anything to do!! Break day, but tomorrow I start the 50-100 push ups to start my day. Those were good days, and running thru the woods. I think that combination, along with GX and 1 or 2 lifting days a week will get me in shape for NY.
90511 - Day 79 (Labor Day) 182.5 @Wake 77 degrees... as imagined, wake up, jump on trampoline, 65 push ups, (this time we'll go for straight digits nothing fancy) some rev crunches... then to the park.. 3 mile ruggedness run thru the woods, 41 mins 22 secs. full gear (hiking boots and hand weight gloves) finished 180.5 lbs, then recovery shake. I mentioned the plan last entry, however I think I should reenforce it: Wake up, jump a lil bit 1-3 mins... push ups, til I feel them, lower abs then run 1 - to maybe 4 times a week.. I really won't have time to do 4, but if i put it in my mind I just may hit a 4-run week here and there. Ready for 5K, even though I probably won't run one.
90611 - Day 80: Cold and rainy, off of a labor day festivity, so eating/drinking, but not too much. Came in at 185, woke up at 183.5 - the official wt has yet to be measured. They say it takes 40 days to make a habit.. Today is day 2 (oh don't get started) of wake up routine: 2 mins trampoline, 70 push ups, 50 leg raises, show of Apple Cider Vinegar (ACV) - then we get started. This I'll brave the rain and hit the Y for a rare Tuesday... lift day. One week until I return to Temple. 183.5 it is... Only +3 lbs from post run wt. Not bad... but I gotta get into the 170s and stay there. was kind of disappointed w/ the leg press, then remembered i ran 3 miles thru the woods yesterday. Didn't get too many 30s, shin flex (moved to 45s) and I forget what else. Oh ; did 2 sets of 30 1-legged inverse leg press (135) first time doing that. Peanut Butter blast shake after.
90711 - Day 81: Came in at 186.5 and 14% BF, which made me happy. I'll do the math later. Had a casein shake b4 bed - that shish to always too frickin' thick. Need to cut the scoop in half and use 8 oz of liquid. Wake up, 3 mins tramp jump, 75 push ups & rev crunches. So far. Looks like 82 out. 2 mile run, humid.. slow pace.. meeting at temple. 15 mins of zumba, glad i ran...
90811 - Day 82 - 1 min trampoline, 60 p/u 60 rev crunches, cross legged get-ups: Today my be a day when i stay home, practice yoga, stretch and balance.. and the stuff i say I need to do but somehow don't do. This is a VERY rare Thursday that i have no GX classes, it's raining, dreary and I am not very motivated to hit the gym. So it's Home-work. 182.5 17% when the wake up routine was done. 40 more p/u (this may be a day for lots of sets of push ups...) 30 crab p/u: think i'll do a different style of push ups each day, see how many i can do and what the results will be. Yoga pose practice...
90911 - Day 83 - Friday at the Y-day: Jump, plyo, combos, rollups, broncos and stuff, I was exhausted. 182.5 or some such. On days like this there are no weights to record, most of this stuff is done for time. It was a very dynamic day, exhausting but satisfying. What I have to do is start including the casualty list: Left knee was weakened, I think... it didn't start hurting until hours later as I was walking down the street. Will have to band it up. Oh yeah Iced it .. heat tomorrow.
91011 - Day 84 - Moving right along 181.5 last night was a cheat nite, had a couple of dark beers and french fries, with veggie burger out. Need those every once in a while. Very little if any training this weekend. Mostly home stuff.. I am back taking classes. Hope i can keep up.
90411 - Day 78, I go crazy when I don't have anything to do!! Break day, but tomorrow I start the 50-100 push ups to start my day. Those were good days, and running thru the woods. I think that combination, along with GX and 1 or 2 lifting days a week will get me in shape for NY.
90511 - Day 79 (Labor Day) 182.5 @Wake 77 degrees... as imagined, wake up, jump on trampoline, 65 push ups, (this time we'll go for straight digits nothing fancy) some rev crunches... then to the park.. 3 mile ruggedness run thru the woods, 41 mins 22 secs. full gear (hiking boots and hand weight gloves) finished 180.5 lbs, then recovery shake. I mentioned the plan last entry, however I think I should reenforce it: Wake up, jump a lil bit 1-3 mins... push ups, til I feel them, lower abs then run 1 - to maybe 4 times a week.. I really won't have time to do 4, but if i put it in my mind I just may hit a 4-run week here and there. Ready for 5K, even though I probably won't run one.
90611 - Day 80: Cold and rainy, off of a labor day festivity, so eating/drinking, but not too much. Came in at 185, woke up at 183.5 - the official wt has yet to be measured. They say it takes 40 days to make a habit.. Today is day 2 (oh don't get started) of wake up routine: 2 mins trampoline, 70 push ups, 50 leg raises, show of Apple Cider Vinegar (ACV) - then we get started. This I'll brave the rain and hit the Y for a rare Tuesday... lift day. One week until I return to Temple. 183.5 it is... Only +3 lbs from post run wt. Not bad... but I gotta get into the 170s and stay there. was kind of disappointed w/ the leg press, then remembered i ran 3 miles thru the woods yesterday. Didn't get too many 30s, shin flex (moved to 45s) and I forget what else. Oh ; did 2 sets of 30 1-legged inverse leg press (135) first time doing that. Peanut Butter blast shake after.
90711 - Day 81: Came in at 186.5 and 14% BF, which made me happy. I'll do the math later. Had a casein shake b4 bed - that shish to always too frickin' thick. Need to cut the scoop in half and use 8 oz of liquid. Wake up, 3 mins tramp jump, 75 push ups & rev crunches. So far. Looks like 82 out. 2 mile run, humid.. slow pace.. meeting at temple. 15 mins of zumba, glad i ran...
90811 - Day 82 - 1 min trampoline, 60 p/u 60 rev crunches, cross legged get-ups: Today my be a day when i stay home, practice yoga, stretch and balance.. and the stuff i say I need to do but somehow don't do. This is a VERY rare Thursday that i have no GX classes, it's raining, dreary and I am not very motivated to hit the gym. So it's Home-work. 182.5 17% when the wake up routine was done. 40 more p/u (this may be a day for lots of sets of push ups...) 30 crab p/u: think i'll do a different style of push ups each day, see how many i can do and what the results will be. Yoga pose practice...
90911 - Day 83 - Friday at the Y-day: Jump, plyo, combos, rollups, broncos and stuff, I was exhausted. 182.5 or some such. On days like this there are no weights to record, most of this stuff is done for time. It was a very dynamic day, exhausting but satisfying. What I have to do is start including the casualty list: Left knee was weakened, I think... it didn't start hurting until hours later as I was walking down the street. Will have to band it up. Oh yeah Iced it .. heat tomorrow.
91011 - Day 84 - Moving right along 181.5 last night was a cheat nite, had a couple of dark beers and french fries, with veggie burger out. Need those every once in a while. Very little if any training this weekend. Mostly home stuff.. I am back taking classes. Hope i can keep up.
Sunday, September 04, 2011
Ruggedness Training: 82911-90311
Looks like I gave you 8 days last week, so you only get 6 this week. Wait. Who am I talking to?? Is anybody reading?? Doesn't matter. This is my time capsule.
82911 - Day 72 181 19.5% Body Fat.. this is just a guideline, I don't believe it's accurate b/c it fluctuates too much. Anyway - this drop is typical after a night off of work and no "meal." Up early today running errands, realizing I won't get them all done.. The no-priority stuff will have to wait. However I MUST lift today.. I feel strong and even if I am a bit sleepy, once I get in the gym I'll be energized. As predicted.. energized, even tho i didn't get 30 on the leg press I got 2 on the dumbbell chest press.. 1st & 4th sets.. awesome!! added triceps push downs today.
Exercise list:
Inverted leg press,
dumbbell swings,
potato sack squats,
calve presses (inverted & standing),
shin flexes, 25 lbs-35lbs...
Dumbbell press 50 lbs.
DB pull overs 70 lbs (15, 12, 10)
Lat pull downs, (90lbs)
db shoulder press 35s 3 sets,
triceps cable press down.. 3 sets 100 lbs 12-15 reps.. that's all folks.
83011 - Day 73.. 181.5 (drop from 185.5 when I got in) i think the trail mix (home made0 put the weight on. but even though I was heavier I felt very lite yesterday and the morning (Night shift). I earned my shake today Cobbs Creek Parkway workout, run thru woods, then up hill 4x (was going for 6) then calisthenics, pull ups, jump ups, etc... more later.
83111 Day 74 182 Goodbye August - the intensity of the last 2 days has shown up today. Even though I got some high energy jump intervals, I felt sluggish and heavy.. Oh well.. got a lot of stuff done, a couple of first time activities, jumping the bench, no hands.. and dips.. did dips and plyo bench dips.. pretty easy, awaiting the burn. Also couldn't do as many plyo push ups as before and no plyo pull ups at all. Will have to wait til next week I suppose.. or... nope the WC won't be open this weekend. Maybe it's a good time for a break. A short one.
SEPTEMBER
90111 - Day 75: I feel like at this point I am getting the days mixed up. Feeling yesterday's session esp in the shoulders, (inverse push ups, and some on a stability ball). Group fitness today and that's pretty much it. ate a cheese danish... GX at the Y, pizza after, no big deal. Tired tho...
90211 - Day 76: Turned out to be a pretty good workout, started with deadlifts 135 (got 2 20+ and 2 16s) tri-setted these with foot flexers (may have to photo/explain this one) and smith machine calf raises. (30 reps) Bent rev grip barbell rows, bent flys (50s, which was too much for reppin high). Barbell incline bench press 8-16-16-14 (95 lbs) decline db press (50s) 12 reps, 3 sets i think. then my shake.. Feels good to shock the upper body again, and give the legs/thighs/glutes a break. Thinking about a break, but my break will probably be light running ad stretching and yoga.
90311: Day 77 Household chores today, didn't even get the wt yet - (Ha gonna have to upload this later.... ) 182.5. 16% Not bad. I don't think I could maintain this if I didn't exercise vigorously.. and, I don't want to find out. Of course I couldn't NOT work out, so I did a lil old school arms rotation, tris-bis and 4's (arms that is) and a lil neck work too.. I need to activate the neck array, stretch and strengthen. just using 10s, 20s and 30s, can barely curl the 30 dumbbell... my isolation has gotten week, I think b/c I've been training biceps as a secondary muscle. Did I mention no meat this week, how ironic it's a cook out weekend. Also no vitamins and no supplements until Tuesday.. I'll probably be back with a vengance. I probably won't even notice the results.
82911 - Day 72 181 19.5% Body Fat.. this is just a guideline, I don't believe it's accurate b/c it fluctuates too much. Anyway - this drop is typical after a night off of work and no "meal." Up early today running errands, realizing I won't get them all done.. The no-priority stuff will have to wait. However I MUST lift today.. I feel strong and even if I am a bit sleepy, once I get in the gym I'll be energized. As predicted.. energized, even tho i didn't get 30 on the leg press I got 2 on the dumbbell chest press.. 1st & 4th sets.. awesome!! added triceps push downs today.
Exercise list:
Inverted leg press,
dumbbell swings,
potato sack squats,
calve presses (inverted & standing),
shin flexes, 25 lbs-35lbs...
Dumbbell press 50 lbs.
DB pull overs 70 lbs (15, 12, 10)
Lat pull downs, (90lbs)
db shoulder press 35s 3 sets,
triceps cable press down.. 3 sets 100 lbs 12-15 reps.. that's all folks.
83011 - Day 73.. 181.5 (drop from 185.5 when I got in) i think the trail mix (home made0 put the weight on. but even though I was heavier I felt very lite yesterday and the morning (Night shift). I earned my shake today Cobbs Creek Parkway workout, run thru woods, then up hill 4x (was going for 6) then calisthenics, pull ups, jump ups, etc... more later.
83111 Day 74 182 Goodbye August - the intensity of the last 2 days has shown up today. Even though I got some high energy jump intervals, I felt sluggish and heavy.. Oh well.. got a lot of stuff done, a couple of first time activities, jumping the bench, no hands.. and dips.. did dips and plyo bench dips.. pretty easy, awaiting the burn. Also couldn't do as many plyo push ups as before and no plyo pull ups at all. Will have to wait til next week I suppose.. or... nope the WC won't be open this weekend. Maybe it's a good time for a break. A short one.
SEPTEMBER
90111 - Day 75: I feel like at this point I am getting the days mixed up. Feeling yesterday's session esp in the shoulders, (inverse push ups, and some on a stability ball). Group fitness today and that's pretty much it. ate a cheese danish... GX at the Y, pizza after, no big deal. Tired tho...
90211 - Day 76: Turned out to be a pretty good workout, started with deadlifts 135 (got 2 20+ and 2 16s) tri-setted these with foot flexers (may have to photo/explain this one) and smith machine calf raises. (30 reps) Bent rev grip barbell rows, bent flys (50s, which was too much for reppin high). Barbell incline bench press 8-16-16-14 (95 lbs) decline db press (50s) 12 reps, 3 sets i think. then my shake.. Feels good to shock the upper body again, and give the legs/thighs/glutes a break. Thinking about a break, but my break will probably be light running ad stretching and yoga.
90311: Day 77 Household chores today, didn't even get the wt yet - (Ha gonna have to upload this later.... ) 182.5. 16% Not bad. I don't think I could maintain this if I didn't exercise vigorously.. and, I don't want to find out. Of course I couldn't NOT work out, so I did a lil old school arms rotation, tris-bis and 4's (arms that is) and a lil neck work too.. I need to activate the neck array, stretch and strengthen. just using 10s, 20s and 30s, can barely curl the 30 dumbbell... my isolation has gotten week, I think b/c I've been training biceps as a secondary muscle. Did I mention no meat this week, how ironic it's a cook out weekend. Also no vitamins and no supplements until Tuesday.. I'll probably be back with a vengance. I probably won't even notice the results.
Monday, August 29, 2011
Ruggedness 82111-82811
Ruggedness Training: 82111-82811 (Editor's Note: Extra Day in the line up)
82111 - Day 64 - 182 17.5 Even a small gain in weight can mean a trend especially when I realize I haven't run in a while.I have designated this coming Tuesday as a run/sprint day. Also I treated myself to a half duck last night and did some push ups on the bars, some balancing and grip strength with the classic eagle claw. Today will be tidying up... I hear that's good exercise. I ate a lot yesterday, Vietnam Cafe (chicken curry), Salmon at home, breakfast Canadian bacon and cucumbers, half a duck over night, some frozen fruit and all the H2O I drank and a beer. So a pound or two gain isn't that outrageous.
82211 - Day 65: 182 23.5% _ didn't care for the morning numbers. My feet are jacked up and I probably need to see the pedi peeps. I drank a lot of tea yesterday, I guess it's true what they say about caffeine dehydrating _ I expected it. Last night I was doing some push ups and working the old school "eagle claw" I got when I was into martial arts stuff... Today is a different kind of Monday, dynamic agility and balance training at the Y provided I can find the space - and body wt training.. push ups, pull ups and dips.. How I HATE dips!! Probably b/c I am weak at them (again). Oh yeah, been feeling cold symptoms coming to I've been popping the Vita-C in the AM when i get home as well as psyllium husk b/c the pipes seems clogged. I notice a bit more detail in recent journals.. I'm approaching a more creative time. Recalculated to 17% after some coconut water, guess that works too. Very energetic intense day of body work. went from crane to headstand and back for the first time. Hanging windshield wipers were strong, roll ups were kind of weak tho. The body will be paying the price for today.. Oh yeah, the killer combos.. YIKES.. I pity the fool...
82311 - Day 66: 180 20.5% - perhaps it's the weather, I didn't feel that dehydrated. (In case you're reading a hi BF% at wake up usually means low H2O). I'd been doing good for a while, probably not a good idea to have tea before bed. This drop can be attributed to a night off from work. I usually eat less at home, sleep earlier and longer. More time to burn calories in my sleep. I am surprisingly not SORE... however it's not been 24 hours yet so it may come during the day. 72 degrees out, low humidity. I promised myself a run... better get at it. Gave myself a pass today: did manage what I call a lite workout day - 10 mins treadmill, recumbent bike, and elliptical. The soreness from yesterday came this afternoon and the energy wasn't there for sprints or a 3 mile run.... so I compromised.
82411- Day 67 - 181 19% a wake up... don't know why the bf% is so much higher than a few weeks ago... I am guessing all the tea I've been drinking. May have been a lack of fruit this week too - I got that covered... I need to cut that and get back to the elixir - ok so as for today.. Feels like redemption.. started with 435 lbs leg presses and hit a 25 rep set (that was one out of 4 that went to at least 15) The squats 2 30 reppers, added wt and did maybe 12: I did some different stuff this time around...3 back stations (rev grip barbell row, bent lat flys and shrugs) pull overs and inclined db flys for chest and called it a day. A GOOD day.. I love moving wts. but I know I need to distribute my activities for balance.
82511 - Day 68: 180.5: Thursdays are my "rest" days however since I do most of the exercises with the class i teach at the Y it's more like an aerobics day so I am pretty beat by the time I get to UPenn for aqua aerobics. Anyway that's what I did today. Now eat, work, and back to the Y for some dynamic body work tomorrow.
82611: Day 69 181 - Sprint Day Treadmill 2 1 min sprints @ 10 mph, 1 @ 9.5: 2, 2 min sprints @ 8mph 1 3 min run @ 7 mph, then cool down, then various abs trying to get the "L" leg lifts and holding it.. OUCH Keep at it til you can do it!!
82711 - Day 70: Chillin around the house, the ruggedness part will happen when I have to leave for work, through the wind and rain... with gear. Kind of what I've been training for.. but kind of not too.. 182 lbs.
82811 - Day 71: Post Hurricane Irene - 183.5 at wake up and dehydrated. Lots of shin work and wrist curls at the jobs. Trampoline jump and push up process at home. Maybe some scattered calisthenics throughout the day/evening. Start cleanse cycle maybe get off tea for a day, week month.. who knows. Ended up going back and forth on the trampoline and push ups.. I felt VERY light pushing up although I didn't get the entire 15s in the pushup process. In fact I felt lighter going up steps and everything. decided to work what I think are my weakest points while I'm at work, wrists and ankles - the forearm and calve muscles will get a good workout, but I need to strengthen and stretch the tendons as well. I gotta keep the joints strong so I can keep on exercising.
82111 - Day 64 - 182 17.5 Even a small gain in weight can mean a trend especially when I realize I haven't run in a while.I have designated this coming Tuesday as a run/sprint day. Also I treated myself to a half duck last night and did some push ups on the bars, some balancing and grip strength with the classic eagle claw. Today will be tidying up... I hear that's good exercise. I ate a lot yesterday, Vietnam Cafe (chicken curry), Salmon at home, breakfast Canadian bacon and cucumbers, half a duck over night, some frozen fruit and all the H2O I drank and a beer. So a pound or two gain isn't that outrageous.
82211 - Day 65: 182 23.5% _ didn't care for the morning numbers. My feet are jacked up and I probably need to see the pedi peeps. I drank a lot of tea yesterday, I guess it's true what they say about caffeine dehydrating _ I expected it. Last night I was doing some push ups and working the old school "eagle claw" I got when I was into martial arts stuff... Today is a different kind of Monday, dynamic agility and balance training at the Y provided I can find the space - and body wt training.. push ups, pull ups and dips.. How I HATE dips!! Probably b/c I am weak at them (again). Oh yeah, been feeling cold symptoms coming to I've been popping the Vita-C in the AM when i get home as well as psyllium husk b/c the pipes seems clogged. I notice a bit more detail in recent journals.. I'm approaching a more creative time. Recalculated to 17% after some coconut water, guess that works too. Very energetic intense day of body work. went from crane to headstand and back for the first time. Hanging windshield wipers were strong, roll ups were kind of weak tho. The body will be paying the price for today.. Oh yeah, the killer combos.. YIKES.. I pity the fool...
82311 - Day 66: 180 20.5% - perhaps it's the weather, I didn't feel that dehydrated. (In case you're reading a hi BF% at wake up usually means low H2O). I'd been doing good for a while, probably not a good idea to have tea before bed. This drop can be attributed to a night off from work. I usually eat less at home, sleep earlier and longer. More time to burn calories in my sleep. I am surprisingly not SORE... however it's not been 24 hours yet so it may come during the day. 72 degrees out, low humidity. I promised myself a run... better get at it. Gave myself a pass today: did manage what I call a lite workout day - 10 mins treadmill, recumbent bike, and elliptical. The soreness from yesterday came this afternoon and the energy wasn't there for sprints or a 3 mile run.... so I compromised.
82411- Day 67 - 181 19% a wake up... don't know why the bf% is so much higher than a few weeks ago... I am guessing all the tea I've been drinking. May have been a lack of fruit this week too - I got that covered... I need to cut that and get back to the elixir - ok so as for today.. Feels like redemption.. started with 435 lbs leg presses and hit a 25 rep set (that was one out of 4 that went to at least 15) The squats 2 30 reppers, added wt and did maybe 12: I did some different stuff this time around...3 back stations (rev grip barbell row, bent lat flys and shrugs) pull overs and inclined db flys for chest and called it a day. A GOOD day.. I love moving wts. but I know I need to distribute my activities for balance.
82511 - Day 68: 180.5: Thursdays are my "rest" days however since I do most of the exercises with the class i teach at the Y it's more like an aerobics day so I am pretty beat by the time I get to UPenn for aqua aerobics. Anyway that's what I did today. Now eat, work, and back to the Y for some dynamic body work tomorrow.
82611: Day 69 181 - Sprint Day Treadmill 2 1 min sprints @ 10 mph, 1 @ 9.5: 2, 2 min sprints @ 8mph 1 3 min run @ 7 mph, then cool down, then various abs trying to get the "L" leg lifts and holding it.. OUCH Keep at it til you can do it!!
82711 - Day 70: Chillin around the house, the ruggedness part will happen when I have to leave for work, through the wind and rain... with gear. Kind of what I've been training for.. but kind of not too.. 182 lbs.
82811 - Day 71: Post Hurricane Irene - 183.5 at wake up and dehydrated. Lots of shin work and wrist curls at the jobs. Trampoline jump and push up process at home. Maybe some scattered calisthenics throughout the day/evening. Start cleanse cycle maybe get off tea for a day, week month.. who knows. Ended up going back and forth on the trampoline and push ups.. I felt VERY light pushing up although I didn't get the entire 15s in the pushup process. In fact I felt lighter going up steps and everything. decided to work what I think are my weakest points while I'm at work, wrists and ankles - the forearm and calve muscles will get a good workout, but I need to strengthen and stretch the tendons as well. I gotta keep the joints strong so I can keep on exercising.
Saturday, August 20, 2011
Ruggedness August 81411 - 82011
81411 - Day 57: today (180) seems to confirm chest pain was simply delayed onset muscle soreness (DOMS) Friday (81211) i did more than the usual single set of plyo push ups, I did roll ups into push ups and a couple of sets of plyo pull ups, which sent a sensation through my chest. But it's ok now. If I do anything during the "break" it will be jumping combos, plyo push ups, and maybe some running if I can find someplace to do it.
81511 - Day 58 - Early AM some abs work and push ups (at work) which involved pushup bars and rolling chairs. Up all night then train to NH Ct. no wt charting next 2 days.
81611 - Day 59 - HAPPY Birthday POP!! Long-azz walk around NH Ct. scaled a freekin rock mountain... not rock climbing per se... there were railings. I was SOO winded I wondered if all the ruggedness training was doing anything. I'm going to need to start "sprinting" up hills, paved and unpaved. Maybe a few weeks of that before I go mixed bag (i.e. 2-3 mile runs through the woods, sprint interval days, and uphill days. This sounds like a good fall strategy.
81711 - Day 60 - Back in Philly 3-4 hours on the road, opted for sleep over the gym (gotta work tonight) 182.5 14%.. not bad. wt is up a couple lbs, but that's just a matter of metabolism, elimination and getting back to a regular routine of high activity. Got a nice compliment from some ladies shouting at me from a car going by my house. It may be a bit uncouth,but it's not everyday I get called "sexy" .. we (my ego & I) will take it.
81811 - Day 61 - 182 17.5% measured the belly today, there IS some reduction albeit small, I am however on the right track and if I can maintain progress I will reach my goal. No numbers will be posted until the drop is significant (at least 10 centimeters.) Meanwhile on today's schedule group fitness... this is my first week off from Temple which means Thursday is the first chance to dance jump and twist around. Then aqua-robic at UPenn. Was high energy at YGX, not so hi at Aqua and after both I am quite tired. Need to eat a decent dinner, then work.
81911 - Day 62 - 181.5: Beginning month 3 of Ruggedness and what I am doing is working, you already read about the small centimeter reduction on the belly. Weight's staying in the low 180s (but would like to be fluctuating 10 pounds lighter, although body fat seems to be reducing as I'm maintaining the weight.) Headed to the Y today for lifting 30s!!! Guess i should get going. Somewhat disappointing session, NO 30s... however as they say about Florida, a bad day there is a great day everywhere else, so even tho I'm not doing 30 reps, I'm still getting up there and making progress! Good day.
I need more run days, I didn't have that many this past month.
82011 - Day 63 - 181 19.5% a little high....!! what will I do today? Some lite yoga.. Sun sal and some twists. Got my every 3 weeks massage, both rt ankle and rt trap was less sore than last time. After most of the week of NOT working out I feel a bit guilty today. Thought about swimming but then opted out. I will stretch instead, maybe edit some pix... maybe some push ups at the job. Occasionally i try balancing in semi-yoga poses, but I don't consider it a workout. Maybe I should.
81511 - Day 58 - Early AM some abs work and push ups (at work) which involved pushup bars and rolling chairs. Up all night then train to NH Ct. no wt charting next 2 days.
81611 - Day 59 - HAPPY Birthday POP!! Long-azz walk around NH Ct. scaled a freekin rock mountain... not rock climbing per se... there were railings. I was SOO winded I wondered if all the ruggedness training was doing anything. I'm going to need to start "sprinting" up hills, paved and unpaved. Maybe a few weeks of that before I go mixed bag (i.e. 2-3 mile runs through the woods, sprint interval days, and uphill days. This sounds like a good fall strategy.
81711 - Day 60 - Back in Philly 3-4 hours on the road, opted for sleep over the gym (gotta work tonight) 182.5 14%.. not bad. wt is up a couple lbs, but that's just a matter of metabolism, elimination and getting back to a regular routine of high activity. Got a nice compliment from some ladies shouting at me from a car going by my house. It may be a bit uncouth,but it's not everyday I get called "sexy" .. we (my ego & I) will take it.
81811 - Day 61 - 182 17.5% measured the belly today, there IS some reduction albeit small, I am however on the right track and if I can maintain progress I will reach my goal. No numbers will be posted until the drop is significant (at least 10 centimeters.) Meanwhile on today's schedule group fitness... this is my first week off from Temple which means Thursday is the first chance to dance jump and twist around. Then aqua-robic at UPenn. Was high energy at YGX, not so hi at Aqua and after both I am quite tired. Need to eat a decent dinner, then work.
81911 - Day 62 - 181.5: Beginning month 3 of Ruggedness and what I am doing is working, you already read about the small centimeter reduction on the belly. Weight's staying in the low 180s (but would like to be fluctuating 10 pounds lighter, although body fat seems to be reducing as I'm maintaining the weight.) Headed to the Y today for lifting 30s!!! Guess i should get going. Somewhat disappointing session, NO 30s... however as they say about Florida, a bad day there is a great day everywhere else, so even tho I'm not doing 30 reps, I'm still getting up there and making progress! Good day.
I need more run days, I didn't have that many this past month.
82011 - Day 63 - 181 19.5% a little high....!! what will I do today? Some lite yoga.. Sun sal and some twists. Got my every 3 weeks massage, both rt ankle and rt trap was less sore than last time. After most of the week of NOT working out I feel a bit guilty today. Thought about swimming but then opted out. I will stretch instead, maybe edit some pix... maybe some push ups at the job. Occasionally i try balancing in semi-yoga poses, but I don't consider it a workout. Maybe I should.
Wednesday, August 17, 2011
Ruggedness August: 80711 - 81311
80711- Day 50 - Dancing at Shakedown, must have moved for 90 minutes straight, it was awesome.. woke up at 179 lbs today. Wonder if it was the dancing, the swimming, the elliptical, the big meal at Perkins (reving the metabolism) or the many hours of sleep. Or maybe it's just the regular dip?? It's been a long time since I broke 180... (March 8th 2011 last 179... ) Long walk downtown, probably about an hr's walk... maybe less... hot humid, good sweat. House cleaning..... :-/ (and general sweating from humidity.
80811 - Day 51: 182 wake up and post run... phantom 3 lbs gone one day and back the next?? Sprint intervals.. no records.. best 1:47... 4 x 1/4 miles, 1 x 1/2 mi. 4:33 and 2 more 1/4 miles. Pro-WMz-Crt drink and almonds for breakfast... now second breakfast. Great work at the Y 3 - 30s, leg press, (added 30 lbs), lat pull down, advanced to 90 lbs, and shoulder press... now doing 35 lbs... I am close to maxing out on the wt limit of the smith and the DB wt upstairs in the wellness ctr. Very good strength. Now wondering whether to swim or do laundry??? I hv maybe 30 minutes to decide.
80911 - Day 52 182.. back to a steady wt. Subbed a fitness class of out of shape students... too bad, they seemed perplexed, but maybe something will kick in... or maybe not... anyway. PUMPED Today and laundry folding off tonight, what to do??? Relax probably.. 180 after 1st GX class of the day, and rituals. Not used to being up and active this early. (Oh, might mention I was up at 630AM to teach a class at 910am hella early for me. More intense PUMPED than I'd planned... but time to relax now, maybe some stretching tonight. Wish i had this day at a resort.
81011 - Day 53: 180, right out of bed 18% BF, a bit dehydrated, but compared to this time last year... a mass improvement. It may be informative to start writing down what and when I eat again. I think I had a substantial amount of food yesterday, which included one of my fave meals out, Asian Salmon salad. I also wonder how much the supplements I take have to do with wt. I've been taking 3 grams of arginine a day in 1.5 g doses, one at wake up and usually one before workout. Also supplement with a scoop of protein and waximaize, and take a teaspoon to a scoop of NO Explode before workouts. YMCA body/agility workout then aqua box.. still charged from the latter. Today's post workout drink: 6 ice cubes, 1 banana, 1 kiwi peeled, handful of fresh frozen blueberries, double-double shot of coconut water, 1 dbl shot of pineapple juice, single shot of fresh 100% ginger juice (very potent), blend and drink. Very yummy, just a hint of banana and ginger, maybe a 1/2 shot more ginger if you can take it. (add rum or protein powder if desired.. depends on what you're into.)
81111 - Day 54 181 (@ wake) 17.5% - I have to be disciplined enough to drink water as soon as I wake up... then take the arg, and then don't know whether I should eat first or take the protein/waxi/creatine powder stack?? Try it for a week and see what happens. GX @ YMCA then Aqua at Penn... got to take it easy on the jumping/running for a few days i think.. Ankles...
81211 - Day 55: Wake up and do some balance stuff... on one leg, etc. 183, 19% at wake both higher than in recent weeks. Body work day at the Y, some agility stuff. A bit sore in right shin, ankles seem ok so far, didn't wake up sore. 180.5 18% after rituals... time to get active. Awesome workout, much to recount.. slow start but as usual, it became very intense, some stuff I can use for classes.
81311 - Day 56 a day of eating, resting and socializing. However I did feel like my chest had been banged up from the inside out. my guess the plyo push ups. A brand new feeling. Otherwise a pretty mellow day. It also looks like I won't be getting a "proper" workout for the next 4 days. We'll call it a rest... and come back stronger.
80811 - Day 51: 182 wake up and post run... phantom 3 lbs gone one day and back the next?? Sprint intervals.. no records.. best 1:47... 4 x 1/4 miles, 1 x 1/2 mi. 4:33 and 2 more 1/4 miles. Pro-WMz-Crt drink and almonds for breakfast... now second breakfast. Great work at the Y 3 - 30s, leg press, (added 30 lbs), lat pull down, advanced to 90 lbs, and shoulder press... now doing 35 lbs... I am close to maxing out on the wt limit of the smith and the DB wt upstairs in the wellness ctr. Very good strength. Now wondering whether to swim or do laundry??? I hv maybe 30 minutes to decide.
80911 - Day 52 182.. back to a steady wt. Subbed a fitness class of out of shape students... too bad, they seemed perplexed, but maybe something will kick in... or maybe not... anyway. PUMPED Today and laundry folding off tonight, what to do??? Relax probably.. 180 after 1st GX class of the day, and rituals. Not used to being up and active this early. (Oh, might mention I was up at 630AM to teach a class at 910am hella early for me. More intense PUMPED than I'd planned... but time to relax now, maybe some stretching tonight. Wish i had this day at a resort.
81011 - Day 53: 180, right out of bed 18% BF, a bit dehydrated, but compared to this time last year... a mass improvement. It may be informative to start writing down what and when I eat again. I think I had a substantial amount of food yesterday, which included one of my fave meals out, Asian Salmon salad. I also wonder how much the supplements I take have to do with wt. I've been taking 3 grams of arginine a day in 1.5 g doses, one at wake up and usually one before workout. Also supplement with a scoop of protein and waximaize, and take a teaspoon to a scoop of NO Explode before workouts. YMCA body/agility workout then aqua box.. still charged from the latter. Today's post workout drink: 6 ice cubes, 1 banana, 1 kiwi peeled, handful of fresh frozen blueberries, double-double shot of coconut water, 1 dbl shot of pineapple juice, single shot of fresh 100% ginger juice (very potent), blend and drink. Very yummy, just a hint of banana and ginger, maybe a 1/2 shot more ginger if you can take it. (add rum or protein powder if desired.. depends on what you're into.)
81111 - Day 54 181 (@ wake) 17.5% - I have to be disciplined enough to drink water as soon as I wake up... then take the arg, and then don't know whether I should eat first or take the protein/waxi/creatine powder stack?? Try it for a week and see what happens. GX @ YMCA then Aqua at Penn... got to take it easy on the jumping/running for a few days i think.. Ankles...
81211 - Day 55: Wake up and do some balance stuff... on one leg, etc. 183, 19% at wake both higher than in recent weeks. Body work day at the Y, some agility stuff. A bit sore in right shin, ankles seem ok so far, didn't wake up sore. 180.5 18% after rituals... time to get active. Awesome workout, much to recount.. slow start but as usual, it became very intense, some stuff I can use for classes.
81311 - Day 56 a day of eating, resting and socializing. However I did feel like my chest had been banged up from the inside out. my guess the plyo push ups. A brand new feeling. Otherwise a pretty mellow day. It also looks like I won't be getting a "proper" workout for the next 4 days. We'll call it a rest... and come back stronger.
Saturday, August 06, 2011
Ruggedness August: 80111 - 80611
Here's the first weekly post as promised... I don't bother with spell check, these are just notes for me to refer back to later. If you want to follow along, you are welcome to, any questions, drop a comment - Thanks..
August 2011:
80111 - Strong day 44: To the Y to press wt.!! Got 2 30 rep sets (leg press and lat pull down) See book. Don't feel like writing too much now. Started off with the push up process... will explain later if u haven't seen the video. 182 lbs... 16% BF 1 hr after wake up. Took the nite off for something that didn't work out. An extra nite off is never a bad thing. Oh yes... The daily push up process is in effect also. Will have to explain this for the sake of new readers.
80211- Day 45: PUMPED at Temple, Push up process (high) i PUMPED at Temple today, details on this later. Shooting hoops with the boy for about an hour, and didn't get worn out. Fitness is dashizzle!!
80311 Day 46 - 182 steady 3 days start with movement, light squats jump on trampoline which I usually do just haven't mentioned, push up process 3rd day of this.. This shish is HARD!! haven't gotten thru the whole process yet. 20 laps at the YMCA, 10 regular, 10 breast stroke. Towards the end I was getting two str8 laps... about 20 minutes total... Not bad, first time out in years, May have to dedicate 1 day a week to swimming laps.. Ruggedness baby!
80411 - Day 47 182 needed to rehydrate this am 20%, later 17% pushup process (hi) I FF at the Y, Aqua at UPenn, both went well.. now the nite gig... Looking fwd to Friday
80511 - Day 48 - 182.5 SPACERB day at the YMCA, just a lot of movement that got me out of breath quickly. Basically I did a hard core version of my class which included a lot of jumping, broncos, squat pul up push up combos and a good amount of stretching towards the end. I was tired before I started, which is par for the week, but I pushed on.. Lots of shadow boxing and shadow kicking a la class, but I won't bring this stuff to the sessions anytime soon. Took protein & waximaize before, banana and two slices of pizza post... cheat day perhaps???
80611 - Day 49
183 lbs... Woke up and gave myself another hour of rest, rt ankle was tender so I went for a swim instead of sprinting, determined to do 1/2 mile (18 laps or 36 lengths says the YMCA's all time lap leader a 79 year old retired doctor.) Achieved in a combo of crawls, breast strokes and inverted breast stroeks, which is basically the beast stroke on ur back. Then did 30 minutes on the elliptical and yoga stretch/breathe out - Then a big 730 PM "breakfast" at Perkins w/ French Toast... filling. I have taken to reminding myself that the military has (tried) to make me a Super Seabee...
August 2011:
80111 - Strong day 44: To the Y to press wt.!! Got 2 30 rep sets (leg press and lat pull down) See book. Don't feel like writing too much now. Started off with the push up process... will explain later if u haven't seen the video. 182 lbs... 16% BF 1 hr after wake up. Took the nite off for something that didn't work out. An extra nite off is never a bad thing. Oh yes... The daily push up process is in effect also. Will have to explain this for the sake of new readers.
80211- Day 45: PUMPED at Temple, Push up process (high) i PUMPED at Temple today, details on this later. Shooting hoops with the boy for about an hour, and didn't get worn out. Fitness is dashizzle!!
80311 Day 46 - 182 steady 3 days start with movement, light squats jump on trampoline which I usually do just haven't mentioned, push up process 3rd day of this.. This shish is HARD!! haven't gotten thru the whole process yet. 20 laps at the YMCA, 10 regular, 10 breast stroke. Towards the end I was getting two str8 laps... about 20 minutes total... Not bad, first time out in years, May have to dedicate 1 day a week to swimming laps.. Ruggedness baby!
80411 - Day 47 182 needed to rehydrate this am 20%, later 17% pushup process (hi) I FF at the Y, Aqua at UPenn, both went well.. now the nite gig... Looking fwd to Friday
80511 - Day 48 - 182.5 SPACERB day at the YMCA, just a lot of movement that got me out of breath quickly. Basically I did a hard core version of my class which included a lot of jumping, broncos, squat pul up push up combos and a good amount of stretching towards the end. I was tired before I started, which is par for the week, but I pushed on.. Lots of shadow boxing and shadow kicking a la class, but I won't bring this stuff to the sessions anytime soon. Took protein & waximaize before, banana and two slices of pizza post... cheat day perhaps???
80611 - Day 49
183 lbs... Woke up and gave myself another hour of rest, rt ankle was tender so I went for a swim instead of sprinting, determined to do 1/2 mile (18 laps or 36 lengths says the YMCA's all time lap leader a 79 year old retired doctor.) Achieved in a combo of crawls, breast strokes and inverted breast stroeks, which is basically the beast stroke on ur back. Then did 30 minutes on the elliptical and yoga stretch/breathe out - Then a big 730 PM "breakfast" at Perkins w/ French Toast... filling. I have taken to reminding myself that the military has (tried) to make me a Super Seabee...
Friday, August 05, 2011
Bragging Rights: 80511
Bragging Rights: 80511
By SOMA
A title comes to mind and the essay that follows has little if anything to do with it. This is why weblogs, more commonly known as “blogs” are a great invention for cats like me; people who write, who are not writers. Of course “journalists” and “media personalities” had to go and ruin it by posting their blogs on the side of their regular reporting.
UGH! I stopped watching TV to get away from these omniscient blowhards who use their status to sway public opinion. I might be a little bit jealous of their notoriety as well, but not much. I prefer the underground; that nostalgic, romantic realm where creativity thrives and small groups of eclectics gather and appreciate the obscure. I’ll save my thoughts on the Death of the Underground for a more lucid period of mental vibrations.
Photogenica
I think I can take a picture a day to go along with these cerebral lava flows, as long as I am not obliged to do it. I have my camera on a tripod, and a strobe screwed into a track light and a wall with nothing on it but my “to do” list to use as a background. I set the timer, stand in front and remember the day.
I was thinking the other day that it would be nice to invite a friend or two over from time to time for cocktails and a portrait. I can think of some funky undergroundee alliterative name to call this project later. Maybe they can come over, have a drink – I’ve been working on some spicy ginger-infused cocktail recipes – do a quickie photo session (suitable for social network profile pix) and as an added bonus they can take one of the many albums I am soon getting rid of… wax baby. So make your reservations now.
Competition from Other Places
I’m currently in a fierce battle with the 2004 version of My self. He is for the most part silent save echoes and images from that year. Bench pressing 295 pounds, doing 100+ pushups in a single set, some days churning out 1000 pushups a day, just because someone told him Hershel walker did it. Only that guy wasn’t running. He was big and bulky too.
Seven years later, seven years older and most importantly seven years smarter/wiser the transformation has been amazing, if I do say so myself. What I’ve sacrificed in brute (upper body) strength, I suppose I have made up for in core strength, endurance, lean muscle mass (more ripped) and certainly overall health.
Still that macho kid haunts me. I look at the young bucks benching 250, 275, 315 pounds with relative ease and I become (just short of) those guys who were talking about what they “used to bench” before this or that happened.
The barbell (flat) bench press is a real “guy” exercise. For most of us this is how we measure our strength (and ourselves against other guys.) I haven’t worked with barbell flat presses in a couple of years; it’s been all dumbbells. I made a pledge to myself as to when I’ll get back to the bench and I am trying my best to keep it. (The incline barbell bench press is a different story.)
I don’t blame you if you’re not interested in my strength gains; honestly. I write these essays up from time to time and post them, simply because blogs exist. Most of my exercise scribble goes into my little notebooks for future deciphering.
I suppose in a way I’m bragging. I’m okay with that only because I’m bragging against my past self; a bit faster, a bit stronger (overall if not specifically with barbells) a bit slimmer am I now as well.
Accomplishments within my seven pillars of fitness are my Bragging Rights, posting them are my bragging rites.
By SOMA
A title comes to mind and the essay that follows has little if anything to do with it. This is why weblogs, more commonly known as “blogs” are a great invention for cats like me; people who write, who are not writers. Of course “journalists” and “media personalities” had to go and ruin it by posting their blogs on the side of their regular reporting.
UGH! I stopped watching TV to get away from these omniscient blowhards who use their status to sway public opinion. I might be a little bit jealous of their notoriety as well, but not much. I prefer the underground; that nostalgic, romantic realm where creativity thrives and small groups of eclectics gather and appreciate the obscure. I’ll save my thoughts on the Death of the Underground for a more lucid period of mental vibrations.
Photogenica
I think I can take a picture a day to go along with these cerebral lava flows, as long as I am not obliged to do it. I have my camera on a tripod, and a strobe screwed into a track light and a wall with nothing on it but my “to do” list to use as a background. I set the timer, stand in front and remember the day.
I was thinking the other day that it would be nice to invite a friend or two over from time to time for cocktails and a portrait. I can think of some funky undergroundee alliterative name to call this project later. Maybe they can come over, have a drink – I’ve been working on some spicy ginger-infused cocktail recipes – do a quickie photo session (suitable for social network profile pix) and as an added bonus they can take one of the many albums I am soon getting rid of… wax baby. So make your reservations now.
Competition from Other Places
I’m currently in a fierce battle with the 2004 version of My self. He is for the most part silent save echoes and images from that year. Bench pressing 295 pounds, doing 100+ pushups in a single set, some days churning out 1000 pushups a day, just because someone told him Hershel walker did it. Only that guy wasn’t running. He was big and bulky too.
Seven years later, seven years older and most importantly seven years smarter/wiser the transformation has been amazing, if I do say so myself. What I’ve sacrificed in brute (upper body) strength, I suppose I have made up for in core strength, endurance, lean muscle mass (more ripped) and certainly overall health.
Still that macho kid haunts me. I look at the young bucks benching 250, 275, 315 pounds with relative ease and I become (just short of) those guys who were talking about what they “used to bench” before this or that happened.
The barbell (flat) bench press is a real “guy” exercise. For most of us this is how we measure our strength (and ourselves against other guys.) I haven’t worked with barbell flat presses in a couple of years; it’s been all dumbbells. I made a pledge to myself as to when I’ll get back to the bench and I am trying my best to keep it. (The incline barbell bench press is a different story.)
I don’t blame you if you’re not interested in my strength gains; honestly. I write these essays up from time to time and post them, simply because blogs exist. Most of my exercise scribble goes into my little notebooks for future deciphering.
I suppose in a way I’m bragging. I’m okay with that only because I’m bragging against my past self; a bit faster, a bit stronger (overall if not specifically with barbells) a bit slimmer am I now as well.
Accomplishments within my seven pillars of fitness are my Bragging Rights, posting them are my bragging rites.
Wednesday, August 03, 2011
Today's Account: 80311
Today's Account: 80311
by SOMA
That's me, "Jack of all trades. Master of fun!" To whom do I owe this quote? I'm not sure. I'll find out.
I am, above all else, a thinker; j'imagine. Writing comes in a very close second for it is the manifestation of my thoughts. As a thinker/writer, I of course love words, I love conversation and communicating. Although I try not to, I must admit to taking offense towards, or shall I say from those, who fail to reciprocate my initiated communication. I acknowledge their right not to, however I acknowledge my right to consider them rude.
Progressing - the word "whimsy" has been bouncing around in my mental lexicon for the better part of a year now, perhaps longer. Most of what I've done, including military service, my current profession and publishing two semi-successful independent magazines have been done without much planning. My mantra has been, "Wouldn't it be cool if..." and I subsequently made "If" happen.
One declaration I have never made is, "Wouldn't it be cool if I was famous?" Because I know it wouldn't. I eschew attention, going so far as not just changing my name, but completely changing my identity, when I stepped into what we shall reluctantly call, "the scene." (I stopped short of plastic surgery as I've been told I look different every time I show up somewhere, anyway.)
Let me change gears here before this becomes a chapter of my unauthorized auto-biography, and get on with my original thought for today.
This is where the statement, "Don't get me wrong" would go if I actually cared about being misunderstood. By all means, misconstrue what I write. Be very confused about what I say and what I mean. Please note the contradictions and bring them to my attention... onward.
I am truly loving my lifestyle at the "moment" (consider this moment the 21st century) especially the past seven years. I live alone in a three bedroom row home, I do little more than show up to my job and when i do have "work" to do it's something I enjoy doing. By day I'm a fitness trainer, my clients (in some cases employers) are two universities and the YMCA. I train on land and in the water, both of these activities help to keep me in shape, and i schedule my weeks with enough time to train myself. My endorphins are in over drive and I'm never more than 90 minutes from the next natural high.
For a while I wished I could pack this life in a suitcase and take it out to San Diego, and do everything I'm doing here, out there, with perhaps a little bit of laptop deejaying for Sunday brunches at a little cafe in Pacific Beach. Wouldn't THAT be cool? However, as un imaginaire, I have bigger fantasies... which I think I will have to reveal later, as I don't want to jinx myself.
Syndication
I've spent a lot of time on the internet becoming a member of this or that social network, website, blog page or whatever. These pages have been sitting their dormant for maybe 3 or 4 years just yearning for my words to once again dance on them, incite imagination and spread whimsey. Of course being a man of whims, this could be the first and last account of the day... or maybe not.
I'll probably return, "Maybe sooner, maybe later, maybe never." To whom do I owe this quote??? I'm not sure.
I'll find out.
FIN
by SOMA
That's me, "Jack of all trades. Master of fun!" To whom do I owe this quote? I'm not sure. I'll find out.
I am, above all else, a thinker; j'imagine. Writing comes in a very close second for it is the manifestation of my thoughts. As a thinker/writer, I of course love words, I love conversation and communicating. Although I try not to, I must admit to taking offense towards, or shall I say from those, who fail to reciprocate my initiated communication. I acknowledge their right not to, however I acknowledge my right to consider them rude.
Progressing - the word "whimsy" has been bouncing around in my mental lexicon for the better part of a year now, perhaps longer. Most of what I've done, including military service, my current profession and publishing two semi-successful independent magazines have been done without much planning. My mantra has been, "Wouldn't it be cool if..." and I subsequently made "If" happen.
One declaration I have never made is, "Wouldn't it be cool if I was famous?" Because I know it wouldn't. I eschew attention, going so far as not just changing my name, but completely changing my identity, when I stepped into what we shall reluctantly call, "the scene." (I stopped short of plastic surgery as I've been told I look different every time I show up somewhere, anyway.)
Let me change gears here before this becomes a chapter of my unauthorized auto-biography, and get on with my original thought for today.
This is where the statement, "Don't get me wrong" would go if I actually cared about being misunderstood. By all means, misconstrue what I write. Be very confused about what I say and what I mean. Please note the contradictions and bring them to my attention... onward.
I am truly loving my lifestyle at the "moment" (consider this moment the 21st century) especially the past seven years. I live alone in a three bedroom row home, I do little more than show up to my job and when i do have "work" to do it's something I enjoy doing. By day I'm a fitness trainer, my clients (in some cases employers) are two universities and the YMCA. I train on land and in the water, both of these activities help to keep me in shape, and i schedule my weeks with enough time to train myself. My endorphins are in over drive and I'm never more than 90 minutes from the next natural high.
For a while I wished I could pack this life in a suitcase and take it out to San Diego, and do everything I'm doing here, out there, with perhaps a little bit of laptop deejaying for Sunday brunches at a little cafe in Pacific Beach. Wouldn't THAT be cool? However, as un imaginaire, I have bigger fantasies... which I think I will have to reveal later, as I don't want to jinx myself.
Syndication
I've spent a lot of time on the internet becoming a member of this or that social network, website, blog page or whatever. These pages have been sitting their dormant for maybe 3 or 4 years just yearning for my words to once again dance on them, incite imagination and spread whimsey. Of course being a man of whims, this could be the first and last account of the day... or maybe not.
I'll probably return, "Maybe sooner, maybe later, maybe never." To whom do I owe this quote??? I'm not sure.
I'll find out.
FIN
Sunday, July 31, 2011
Ruggedness: July 16-31st.
71611 - Day 28 - Family GX at the hotel, then some aqua demos in the pool - food drinking and debauchery 181.5 but that didn't last.
71711 - Day 29 _Proposed, intervals and abs and stretching at the Y.
71811 - Day 30 - woods... had to detour scale 2 hills walk/recover a few ft after 2d hill. 27:55 90 degrees 184 pre- /post same. YMCA 30 rep sets, DLs.... 135 (Fail) front squats bar (Fail) need more work... DB press... + (45 is the weight) pull overs (Fail) anyway get the body used to do 30 reps, then add weight. First month done... 11 months to go. Actually I'm the same wt as when I started, but look a bit leaner. Wt doesn't matter as much as BF% and that's down.
71911 - Day 31 - GX Temple. PUMPED, pretty intense, good sweat box and leg intensive. 183 lbs. 16% BF at wake up. Noticed last years specs no difference.
72011 - Day 32 1st day of sprint training.. 1/4 mile 6 intervals (wanted to do 8) best time 1:57 (1st) worst time 2:28 ugh!! 86 degrees... 182.5 lbs. estimate 8 intervals will take 50-60 mins.. so these should be done on "off days" GX Pool.. was wiped from sprinting. RHR 56...
72111 - Day 33 - ruggedly cleaning house, but not all that much. GX at the Y and first day of aquarobics at UPenn. 183 lbs. I don't think should run/sprint 2 days straight... every other day at best, maybe every 3.. we'll see... tomorrow should be a sprint day but it combines with a lift day.. we shall see... don't want to over train, but the over training level has probably been pushed back for me...
72211 - Day 34 - 181 after sweating myself to sleep, eating fruit for dinner and working out, twice.. well teaching. Didn't sprint today. The temp was 105 in Upper Darby when I left the Y. It was the 30s.. most of my 30s are fails, but here's the deal... I pick an exercise and a weight try to do 3 sets of 30 reps (sometimes 4).. when I get to 30 I have to add 5-10 lbs... so the most I'll ever get is one rep of 30 unless I'm not using enough wt. Today Squats 135, leg press 375, db flat press 45s (30) then upped it to 50s... db pull overs 70s (3x10), lat pull downs 75 didn't get past 14 reps i think, need much work!! shoulder press dbs, 20s.. (30) went to 25s... abs tri sets... 35 lb db for side bends and 140 core cable crunches.. or whatever they are called. Maybe pix later.
72311 - Day 35 181.5 waking up. ate lite, salad and trail mix - thinking tread mill and pool at the Y today. let's see if either/both work out. It's still hot. 1/4 mile sprint intervals (8) on treadmill max speed 8.8... speed range 8 mph - 7.5 (don't think I went any slower. A few minutes in the pool after than... Those intervals took a bit out of me,but I looked good all sweating and "glistening."
72411 - Day 36 practical application, walk to market about 1.5 miles, buy food, carry it back... hunter gatherer day, otherwise, chill.. I am SORE from Friday tho!! Hittin the GYM tomorrow tho...
72511- Day 37 lifting at the Y details later... did the 30s... made some advancements in legs... chest, needs to be pumped up again. 83 degrees 182 lbs. gotta get some running in this week. Leg Presses... It takes a while to warm up. Started with 375 a set of 15 then 30, moved up to 395, bythe 4th set its getting good!! Didn't hit 30 yet. Back lunges on the Smith.. Maxed at 185, will work up to 15 sets each leg. Incline bench 95 lbs. Got around 13-15 reps.. need more work on this... I want to rock 30 reps of 135!!! peck deck successful with 75 lbs... 30, moved to 95. Lat pull downs... 75 lbs... close to 20s, but FEEEELIN' it!!! DB shoulder preee 25s, rocked the 3-0 moved to 30s, 30, now at 35s... (Remember this)
72611 - Day 38: Gx atthe Y, heavy on legs and after yesterday... ouch, I was worn out. Walked from Temple U Broad and CB Moore to 15th and Market... just a stroll and meditation.
72711 - Day 39 beautiful day to run 80 nlow humidity degrees.. sprint intervals .25 miles - best 1:45 which was my goal.. new goal, anything less than 1:45... keep consistent. Improvement, could be the weather... 3 minute rests. Aqua Box Kung Fu Splash Party this afternoon. Finished up the day with climbing poles at the playground workout with Xave.
72811 - Day 40 - Somehow I turned up the intensity on Functional Fitness today... anyway GX at the Y Aqua at UPenn, this is a day of rest, so to speak, wt was down..(low I should say) 181.5, I indulged in some guilty pleasures at night at work... nothing habit forming, just a lil carb boost. OH yeah. I ate some carrot cake next morning (72911) and got a blast of energy.. sugar rush.... no doubt.
72911 - Day 41/366 (let us not forget this is a year long process... and next year is a leap year, so I get an extra day. Today the plan (182.5) is hit the Y, and do the 30s... my regular routine of 30 rep sets, I am lacking in several, but the goal is to conquer the routine and get stronger/better in he process... 88 degrees, doesn't seem humid, but i'm not doing any running outside today... sprints may come tomorrow... 1.5 g arginine when i get up, when i can remember. Felt tired a tthe gym today, didn't ht any 30s, skipped abs - thinking the hi intensity of the previous FF workout and the rest of the week did me in. However I did add leg extensions. Maybe fridays should go back to being Spa (Body work) days. Let's consider it. (91 degrees @ 19:22!!! and Humid, it might rain).
73011 - Day 42... Good day to relax, maybe get a massage?? Great massage... relaxing day. OUT!
73111 Day 43 - either gonna be rugged house cleaning or evening sprints.... it's 93 degrees, I'm 183 and waking at 16% body fat. must do the calculations later. Temp cooled down to about 87: Sprint Intervals.... 8 total, best time 1:44 PB by a second.(17:40 to 18:30 about 50 mins total, with 3 minute stretch breaks in between and 10 minutes lying in the sun, cloud bursting.) Nice way to wrap up July. Kind of like the evening runs and will do them when i can.
71711 - Day 29 _Proposed, intervals and abs and stretching at the Y.
71811 - Day 30 - woods... had to detour scale 2 hills walk/recover a few ft after 2d hill. 27:55 90 degrees 184 pre- /post same. YMCA 30 rep sets, DLs.... 135 (Fail) front squats bar (Fail) need more work... DB press... + (45 is the weight) pull overs (Fail) anyway get the body used to do 30 reps, then add weight. First month done... 11 months to go. Actually I'm the same wt as when I started, but look a bit leaner. Wt doesn't matter as much as BF% and that's down.
71911 - Day 31 - GX Temple. PUMPED, pretty intense, good sweat box and leg intensive. 183 lbs. 16% BF at wake up. Noticed last years specs no difference.
72011 - Day 32 1st day of sprint training.. 1/4 mile 6 intervals (wanted to do 8) best time 1:57 (1st) worst time 2:28 ugh!! 86 degrees... 182.5 lbs. estimate 8 intervals will take 50-60 mins.. so these should be done on "off days" GX Pool.. was wiped from sprinting. RHR 56...
72111 - Day 33 - ruggedly cleaning house, but not all that much. GX at the Y and first day of aquarobics at UPenn. 183 lbs. I don't think should run/sprint 2 days straight... every other day at best, maybe every 3.. we'll see... tomorrow should be a sprint day but it combines with a lift day.. we shall see... don't want to over train, but the over training level has probably been pushed back for me...
72211 - Day 34 - 181 after sweating myself to sleep, eating fruit for dinner and working out, twice.. well teaching. Didn't sprint today. The temp was 105 in Upper Darby when I left the Y. It was the 30s.. most of my 30s are fails, but here's the deal... I pick an exercise and a weight try to do 3 sets of 30 reps (sometimes 4).. when I get to 30 I have to add 5-10 lbs... so the most I'll ever get is one rep of 30 unless I'm not using enough wt. Today Squats 135, leg press 375, db flat press 45s (30) then upped it to 50s... db pull overs 70s (3x10), lat pull downs 75 didn't get past 14 reps i think, need much work!! shoulder press dbs, 20s.. (30) went to 25s... abs tri sets... 35 lb db for side bends and 140 core cable crunches.. or whatever they are called. Maybe pix later.
72311 - Day 35 181.5 waking up. ate lite, salad and trail mix - thinking tread mill and pool at the Y today. let's see if either/both work out. It's still hot. 1/4 mile sprint intervals (8) on treadmill max speed 8.8... speed range 8 mph - 7.5 (don't think I went any slower. A few minutes in the pool after than... Those intervals took a bit out of me,but I looked good all sweating and "glistening."
72411 - Day 36 practical application, walk to market about 1.5 miles, buy food, carry it back... hunter gatherer day, otherwise, chill.. I am SORE from Friday tho!! Hittin the GYM tomorrow tho...
72511- Day 37 lifting at the Y details later... did the 30s... made some advancements in legs... chest, needs to be pumped up again. 83 degrees 182 lbs. gotta get some running in this week. Leg Presses... It takes a while to warm up. Started with 375 a set of 15 then 30, moved up to 395, bythe 4th set its getting good!! Didn't hit 30 yet. Back lunges on the Smith.. Maxed at 185, will work up to 15 sets each leg. Incline bench 95 lbs. Got around 13-15 reps.. need more work on this... I want to rock 30 reps of 135!!! peck deck successful with 75 lbs... 30, moved to 95. Lat pull downs... 75 lbs... close to 20s, but FEEEELIN' it!!! DB shoulder preee 25s, rocked the 3-0 moved to 30s, 30, now at 35s... (Remember this)
72611 - Day 38: Gx atthe Y, heavy on legs and after yesterday... ouch, I was worn out. Walked from Temple U Broad and CB Moore to 15th and Market... just a stroll and meditation.
72711 - Day 39 beautiful day to run 80 nlow humidity degrees.. sprint intervals .25 miles - best 1:45 which was my goal.. new goal, anything less than 1:45... keep consistent. Improvement, could be the weather... 3 minute rests. Aqua Box Kung Fu Splash Party this afternoon. Finished up the day with climbing poles at the playground workout with Xave.
72811 - Day 40 - Somehow I turned up the intensity on Functional Fitness today... anyway GX at the Y Aqua at UPenn, this is a day of rest, so to speak, wt was down..(low I should say) 181.5, I indulged in some guilty pleasures at night at work... nothing habit forming, just a lil carb boost. OH yeah. I ate some carrot cake next morning (72911) and got a blast of energy.. sugar rush.... no doubt.
72911 - Day 41/366 (let us not forget this is a year long process... and next year is a leap year, so I get an extra day. Today the plan (182.5) is hit the Y, and do the 30s... my regular routine of 30 rep sets, I am lacking in several, but the goal is to conquer the routine and get stronger/better in he process... 88 degrees, doesn't seem humid, but i'm not doing any running outside today... sprints may come tomorrow... 1.5 g arginine when i get up, when i can remember. Felt tired a tthe gym today, didn't ht any 30s, skipped abs - thinking the hi intensity of the previous FF workout and the rest of the week did me in. However I did add leg extensions. Maybe fridays should go back to being Spa (Body work) days. Let's consider it. (91 degrees @ 19:22!!! and Humid, it might rain).
73011 - Day 42... Good day to relax, maybe get a massage?? Great massage... relaxing day. OUT!
73111 Day 43 - either gonna be rugged house cleaning or evening sprints.... it's 93 degrees, I'm 183 and waking at 16% body fat. must do the calculations later. Temp cooled down to about 87: Sprint Intervals.... 8 total, best time 1:44 PB by a second.(17:40 to 18:30 about 50 mins total, with 3 minute stretch breaks in between and 10 minutes lying in the sun, cloud bursting.) Nice way to wrap up July. Kind of like the evening runs and will do them when i can.
Ruggedness Day 43
Starting August.. tomorrow I'll be updating this blog weekly, just to keep me honest, with the occasional updated photo to try and track my aesthetic progress.
I jot my notes down quickly on computer and in books. Somethings my handwriting is illegible, often there are misspelled words and abbreviations, but you'll get through them. I don't type very well either.
Thursday, July 21, 2011
Ruggedness: July/First 30 days done...
July
70111 - Day 13... Not feeling so bad 8 hrs sleep/rest, gotta run today and lift at the Y, yeah lift heavy things, maybe squat and bench.. and the regular agility stuff. 24:12 demon rum added a minute to my time, i felt it too. 77 degrees. Y wk out Smith back wards lunges can do 45s... db press working w/ 95s, 1st rep is the hardest!! 30 mins elliptical.. hot legs work with ank wts. abs work focus on obliques..
70411 - Day 16 THe days sneak up when you skip journal entries - Today 24:33 thru the woods, moving back towards 25 mins, hwrv - was at BBQ and drinking yesterday so the time is skewed.. BTW 184.5 87 degrees... added a gate jump, walk around the track and hill run. (untimed).
(70311 - Day 15) 100 push ups and BBQs
(70211 - Day 14) pyramid intervals, jump training at the Y.
There now we're caught up. See book note for more info...
70511 - Day 17 - 86-88 degrees 23:47 good to be under 24 again, just needed a day without partying. Dead cat on trail, very strange, looks like the colourful cat who used to visit me. Jumped gate at end of trail twice.. (It was more like a climb) added 1/2 mile walk around track, jumped fence couldn't run all the way up the hill. :-/ 182.5 start 180.5 after. Hydrate, eat breakfast and I'm sure I'll be bk to 182 (gonna record 180.5 tho) feel hungry and tired.. tired b/c I'm hungry gotta get strength back. HAd to replenish H2O b4 even eating.
70611 - Day 18 YMCA treadmill intervals (pyramid) practicing running on the balls of feet... anyway 30 mins of that 15 mins of abs/core.. and Aqua Box.. was worn out... 182, not bad.. trending downward hopefully, looking good tho... maybe run the surface tomorrow, don't really wanna encounter the dead cat again... might be removed by the weekend or it will be stinking!! Poor cat.. ran out of lives.
70711 Day 19 GX class at YMCA, 30 mins elliptical, 30 mins leg/back stretching.
70811 Day 20 - gonna run on paved road today. 2 mins... 80 degrees made it no time watch didn't set right unless i made it in 12 mins... which i doubt!!! that run took 1.5 lbs off.... and a 32 min recovery, YMCA legs.. smith lunges, leg presses (6 plates 30 reps to advance maxed 25)
70911 - Day 21 - chilled, got a massage. Walked around.
71011 - Day 22 - (Day 22 was Xave's birthday and worked OT at the job, so basically no exercise.
71111 - Day 23 - 88 degrees... 24:39 looped it today, out on the pave back on the trail. the cat's gone RIP felt slow and heavy started at 185.5 finished at 183.5 don't know where the wt came from unless eating out 2x this weekend. legs at the y...
71211 - Day 24 GX Temple... maybe some stretching after.
71311 - Day 25 26:06 83 degrees 182.5 lbs like running thru soup... still finished, wanted to walk badly sore legs probably from GX. Aqua Box... i was hyped, must be full moon... so tired, hammies are sore, need to stretch.
71411 - Day 26 GX at YMCA and some balance/agility work. sun sals..
71511 - Day 27 183... 80 degrees 23:06 thru woods, may be a PB. legs/chest at Y today... and ??? oh abs.. 181.5 after the run.
71611 - Day 28 - Family GX at the hotel, then some aqua demos in the pool - food drinking and debauchery 181.5 but that didn't last.
71711 - Day 29 _Propsed, intervals and abs and stretching at the Y.
71811 - Day 30 - woods... had to detour scale 2 hills walk/recover a few ft after 2d hill. 27:55 90 degrees 184 pre- /post same. YMCA 30 rep sets, DLs.... 135 (Fail) front squats bar (Fail) need more work... DB press... + (45 is the weight) pull overs (Fail) anyway get the body used to do 30 reps, then add weight. First month done... 11 months to go. Actually I'm the same wt as when I started, but look a bit leaner. Wt doesn't matter as much as BF% and that's down.
70111 - Day 13... Not feeling so bad 8 hrs sleep/rest, gotta run today and lift at the Y, yeah lift heavy things, maybe squat and bench.. and the regular agility stuff. 24:12 demon rum added a minute to my time, i felt it too. 77 degrees. Y wk out Smith back wards lunges can do 45s... db press working w/ 95s, 1st rep is the hardest!! 30 mins elliptical.. hot legs work with ank wts. abs work focus on obliques..
70411 - Day 16 THe days sneak up when you skip journal entries - Today 24:33 thru the woods, moving back towards 25 mins, hwrv - was at BBQ and drinking yesterday so the time is skewed.. BTW 184.5 87 degrees... added a gate jump, walk around the track and hill run. (untimed).
(70311 - Day 15) 100 push ups and BBQs
(70211 - Day 14) pyramid intervals, jump training at the Y.
There now we're caught up. See book note for more info...
70511 - Day 17 - 86-88 degrees 23:47 good to be under 24 again, just needed a day without partying. Dead cat on trail, very strange, looks like the colourful cat who used to visit me. Jumped gate at end of trail twice.. (It was more like a climb) added 1/2 mile walk around track, jumped fence couldn't run all the way up the hill. :-/ 182.5 start 180.5 after. Hydrate, eat breakfast and I'm sure I'll be bk to 182 (gonna record 180.5 tho) feel hungry and tired.. tired b/c I'm hungry gotta get strength back. HAd to replenish H2O b4 even eating.
70611 - Day 18 YMCA treadmill intervals (pyramid) practicing running on the balls of feet... anyway 30 mins of that 15 mins of abs/core.. and Aqua Box.. was worn out... 182, not bad.. trending downward hopefully, looking good tho... maybe run the surface tomorrow, don't really wanna encounter the dead cat again... might be removed by the weekend or it will be stinking!! Poor cat.. ran out of lives.
70711 Day 19 GX class at YMCA, 30 mins elliptical, 30 mins leg/back stretching.
70811 Day 20 - gonna run on paved road today. 2 mins... 80 degrees made it no time watch didn't set right unless i made it in 12 mins... which i doubt!!! that run took 1.5 lbs off.... and a 32 min recovery, YMCA legs.. smith lunges, leg presses (6 plates 30 reps to advance maxed 25)
70911 - Day 21 - chilled, got a massage. Walked around.
71011 - Day 22 - (Day 22 was Xave's birthday and worked OT at the job, so basically no exercise.
71111 - Day 23 - 88 degrees... 24:39 looped it today, out on the pave back on the trail. the cat's gone RIP felt slow and heavy started at 185.5 finished at 183.5 don't know where the wt came from unless eating out 2x this weekend. legs at the y...
71211 - Day 24 GX Temple... maybe some stretching after.
71311 - Day 25 26:06 83 degrees 182.5 lbs like running thru soup... still finished, wanted to walk badly sore legs probably from GX. Aqua Box... i was hyped, must be full moon... so tired, hammies are sore, need to stretch.
71411 - Day 26 GX at YMCA and some balance/agility work. sun sals..
71511 - Day 27 183... 80 degrees 23:06 thru woods, may be a PB. legs/chest at Y today... and ??? oh abs.. 181.5 after the run.
71611 - Day 28 - Family GX at the hotel, then some aqua demos in the pool - food drinking and debauchery 181.5 but that didn't last.
71711 - Day 29 _Propsed, intervals and abs and stretching at the Y.
71811 - Day 30 - woods... had to detour scale 2 hills walk/recover a few ft after 2d hill. 27:55 90 degrees 184 pre- /post same. YMCA 30 rep sets, DLs.... 135 (Fail) front squats bar (Fail) need more work... DB press... + (45 is the weight) pull overs (Fail) anyway get the body used to do 30 reps, then add weight. First month done... 11 months to go. Actually I'm the same wt as when I started, but look a bit leaner. Wt doesn't matter as much as BF% and that's down.
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