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...)
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