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.
Sunday, October 30, 2011
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.
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