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.
Sunday, July 31, 2011
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.
Ruggedness 2011
Bajai Boot Camp 2011
Theme: Ruggedness!!
Start Date 6-19-11
Goals: Increase endurance, exercise outside, (SPACERB)
Strategies: Run through woods, climb hills trees fences, lift heavy things, fall, tumble, balance, invert.
61911 -
Day 1: Run through woods, jog, 100 jumping jacks, run up hill (Loc Cobbs Creek).
Felt rather pathetic, but remember it was day one About 80 degrees. Full gear long pants, camos, heavy/rugged boots, t-shirt, wt gloves.
wt: 184.5
Fuel: Oatmeal w/ blueberries, banana, coco water,OJ. vitamins Post: protein drink,BCAA vitamins, Brewers Yeast.
62011 -
Day 2 - run thru woods up + bk (up full run/bk walk run) 25:58 - 76 degrees... empty stomach (coco water + supplements BCAA & Arginine 1000m 2 capsules) 186 lbs. at wake up.
Tough run, but on the way back I couldn't walk the whole way. had to at least jog. Get up + bk full run before calisthenics. 2 mile goal time < 20 mins. Push up process 12s - split sets, low - break - high Aqua Class - shopping long walk home from 69th. 62111
Day 3 - PUMPED Session and heavy lifting/moving at Temple IBC gym then balance and agility.
62211
Day 4 back to the woods.. ran more but slower 26:56 87 degrees 184 lbs. I blame the heat, but i came out with a good sweat. Dita is my new inspiration, she does 5 a day to relieve stress but i have no stress coco h2o and protein drink post (pre) ACV, h20 and coco... ACV first thing. Phyl husk after work b4 bed.
62311 - Dripping with Sweat!
Day 5 made the entire course to and fro...26:18, 83 degrees humid (85 when I got back... ) 183.5 lbs 16% BF (which is really a hydration measure) fuel: Water, NO explode 2 teaspoons 8-9 oz water, D-ribose tablet and 1 gram Arginine... Almost decided to walk the course, ankle seemed a lil tender (left outside) but it's traditionally these types of days that I excel. No going back now.. or is there??? Just try to go faster and more steady. Tomorrow... intervals at the Y i think, balance, agility and stretching and jumping.. Ruggedness Style of course.
FF complete - one thing I have to stop doing is taking random "naps" after workouts. I have to force myself to keep moving, to keep things flowing and to make more energy...
62411 - Day 6 - YMCA Incline treadmill intervals 30 mins..... jump, kick, agility, balance training.
62511 - Day 7 Broke 26 mins.
Run thru woods... 25:41 74 degrees... standard uniform.. 930 - 10 am ish. nice day low humidity.. 184 lbs wake up.. 12% BF according to scale.. all time low!! LEg work atthe Y.
62611 - Day 8 181.5 lbs but dehydrated BF was 23.5 % or something like that. Push ups rest and recovery today. Slept almost 12 hours. Worried about getting back to it tomorrow...But I gotta + meet with Dan At UPenn.
62711 - 184 80 degrees 24:11 dubious, but maybe intervals thru park, jog/sprint.. YMCA - leg presses, leg extensions, lotsof various push ups core work.... didn't have good balance strength today.. stretching squats on med-ball, balance on med and swizz ball... some pull ups, a slid rugged day.
62811 Day 10 - 183.5 - holding H2O thru sleep, and getting good rest/sleep, but shorter. Seems I need less... and I'm up and alert all night at work.fitness rules. Taking a running thru woods day off - it's planned, worried that I may not get back into it. I don't want to do nothing today so I may go down to the park, grab a k-bell and a chain after my meet with Xave. Can always work on more push ups. of jump training/plyo.. playground w/o with xave. climbing, swinging, pull ups..
62911 Day 11 - speed gains 23:41 , 184.5, 81 degrees - technique as well... start strong hit an interval blast when i feel sluggish.
63011 - Day 12 My body was pretty sore esp legs so I ditched the run, instead did GX at the Y which I would have done anyway, I teach the class. Then went out drinking. Not too much.... just enough.
Theme: Ruggedness!!
Start Date 6-19-11
Goals: Increase endurance, exercise outside, (SPACERB)
Strategies: Run through woods, climb hills trees fences, lift heavy things, fall, tumble, balance, invert.
61911 -
Day 1: Run through woods, jog, 100 jumping jacks, run up hill (Loc Cobbs Creek).
Felt rather pathetic, but remember it was day one About 80 degrees. Full gear long pants, camos, heavy/rugged boots, t-shirt, wt gloves.
wt: 184.5
Fuel: Oatmeal w/ blueberries, banana, coco water,OJ. vitamins Post: protein drink,BCAA vitamins, Brewers Yeast.
62011 -
Day 2 - run thru woods up + bk (up full run/bk walk run) 25:58 - 76 degrees... empty stomach (coco water + supplements BCAA & Arginine 1000m 2 capsules) 186 lbs. at wake up.
Tough run, but on the way back I couldn't walk the whole way. had to at least jog. Get up + bk full run before calisthenics. 2 mile goal time < 20 mins. Push up process 12s - split sets, low - break - high Aqua Class - shopping long walk home from 69th. 62111
Day 3 - PUMPED Session and heavy lifting/moving at Temple IBC gym then balance and agility.
62211
Day 4 back to the woods.. ran more but slower 26:56 87 degrees 184 lbs. I blame the heat, but i came out with a good sweat. Dita is my new inspiration, she does 5 a day to relieve stress but i have no stress coco h2o and protein drink post (pre) ACV, h20 and coco... ACV first thing. Phyl husk after work b4 bed.
62311 - Dripping with Sweat!
Day 5 made the entire course to and fro...26:18, 83 degrees humid (85 when I got back... ) 183.5 lbs 16% BF (which is really a hydration measure) fuel: Water, NO explode 2 teaspoons 8-9 oz water, D-ribose tablet and 1 gram Arginine... Almost decided to walk the course, ankle seemed a lil tender (left outside) but it's traditionally these types of days that I excel. No going back now.. or is there??? Just try to go faster and more steady. Tomorrow... intervals at the Y i think, balance, agility and stretching and jumping.. Ruggedness Style of course.
FF complete - one thing I have to stop doing is taking random "naps" after workouts. I have to force myself to keep moving, to keep things flowing and to make more energy...
62411 - Day 6 - YMCA Incline treadmill intervals 30 mins..... jump, kick, agility, balance training.
62511 - Day 7 Broke 26 mins.
Run thru woods... 25:41 74 degrees... standard uniform.. 930 - 10 am ish. nice day low humidity.. 184 lbs wake up.. 12% BF according to scale.. all time low!! LEg work atthe Y.
62611 - Day 8 181.5 lbs but dehydrated BF was 23.5 % or something like that. Push ups rest and recovery today. Slept almost 12 hours. Worried about getting back to it tomorrow...But I gotta + meet with Dan At UPenn.
62711 - 184 80 degrees 24:11 dubious, but maybe intervals thru park, jog/sprint.. YMCA - leg presses, leg extensions, lotsof various push ups core work.... didn't have good balance strength today.. stretching squats on med-ball, balance on med and swizz ball... some pull ups, a slid rugged day.
62811 Day 10 - 183.5 - holding H2O thru sleep, and getting good rest/sleep, but shorter. Seems I need less... and I'm up and alert all night at work.fitness rules. Taking a running thru woods day off - it's planned, worried that I may not get back into it. I don't want to do nothing today so I may go down to the park, grab a k-bell and a chain after my meet with Xave. Can always work on more push ups. of jump training/plyo.. playground w/o with xave. climbing, swinging, pull ups..
62911 Day 11 - speed gains 23:41 , 184.5, 81 degrees - technique as well... start strong hit an interval blast when i feel sluggish.
63011 - Day 12 My body was pretty sore esp legs so I ditched the run, instead did GX at the Y which I would have done anyway, I teach the class. Then went out drinking. Not too much.... just enough.
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