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.

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