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.
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