60312 Sunday (#351) 178 20% - 55.5% at wake up. This is the low for the year. First time during a cardio modes o this may be sustainable. Turned out to be a chill day – coming back strong tomorrow… I suppose.
60412 Monday #352 179.5. Wake up knockin on the door again, but it’s Monday and it’s GO BIG – back to pyramid intervals & spa day type stuff. GX warm ups, abs rotation, crunches 50 ea plus ankle wts 50 ea. Legs up, atomic, leg raises (home).
Pretty much wrecked it today. Pyramid intervals 9-7 mph sprints, 167 BPM max HR (95% sub max), 35 mins. 5 min cool down. Kick boxing/shadow boxing,
CFS hi-jump burpees 34
Push ups 100
Wide pull ups 35 (in 4 sets)
Hot Legs 360
Cool down stretch came close to the wall,
Had a 45 min nap, good dinner, finished p-drnk.
Feel worked over. I went BIG!!
60512 Tuesday (#353) 180 [walked in at 181.5] Good GX today (at Temple) and Aqua Box. PUMPED seems easy after Ruggedness,but that’s the point, right? Dreary day draining NRG, but not too badly. Traditional Draught Horse salmon salad.
60612 Wednesday (#354) 181.5 Extra sleep, woke up sun salutations, some warm ups 60 mins outside, no running,
warm up, shadow boxing,
front kick, front back kick combo,
burpees, hi-jumps/knee slap combo 10s [40 in 4 sets] with leg raises and kicks n twists between
Hi circle kicks
Pushups b/w benches 75
Dips b/c benches 50
Backwards walk uphill.
Leg raises 4 x 4 tough.
60712 Thursday (#355) 180 wake-up:
suspension training at work, lite, just to feel the pull.
Very hype this morning, the stack + tea?
Sun sals 2x & abs shadow Box
Maybe I can GO BIG upper body tomorrow.
No Classes at the Y this week… right?
60812 Friday (#356) 182 wake up.
Work: Felt pretty hype when I got in. Suspension training – but winding down 3 hrs in. Eyes need an overhaul – new ‘script’
Rev-stack: BCAA, Gurana, OxyE, Creatine, COQ10, Honey, what else is in there? *Almost out of green creatine. I think this combo makes me hype!!! The stack kept me up, couldn’t sleep.
NO Crash – extra sleep decided to party instead of train. Log in a Rum Bar night b/c I cant remember the last time I was there.
60912 Saturday (#357) came in at 186 I knew it was all water/booze. Flushed it out during the course of sleeping “it” off. Finished at 181.5
Homework, out nice day but didn’t feel like going out. Got chores done.
61012 Sunday (#358) 182 up at 4-5AM 45-60 mins of yoga stretching and back to bed. Acupuncture & massage today.
Last moments of the day and the energy is back. Probably b/c of food… duh. I didn’t eat that well over the weekend. I feel guilty for taking a break but I feel weaker too.. call this a “fail” the kind of fail I need from time to time to come back stronger. Monday is literally minutes away and I’m gonna start with suspension training.
61112 Monday (#359) 182 wake
Suspension Training – Took the workout stack 2 hrs in, sus & kick practice.
Day looks dreary – rain expected may have to train at the Y today but then I can go to H-Mart on the way back.
Let’s get back on track for the last week.
P-husk b4 bed.
Protein drink b4 breakfast
Fruit yogurt nuts & honey
Pre-workout drink, Honey wk/o stack
Recover stack – drink
Dinner.
Outside X 90+ minutes:
One mile thru woods
Walk up hill 3x backwards
Kick box/Stretch/
CFS – 50 bench jumps: 80 pushups: 80 dips in sets. Very tired. HR 90 BPM 1-2 hrs after wk/o.
180 lbs post wk/o
61212 Tuesday (#360) 180 wake up 19% 56.5%
Work 71 BPM: I could probably do something tonight (this morning) but should relax. Maybe some stretches at some point. Legs…
Good GX workout
Maybe some yoga b4 work?
Sus Tonight? No soreness from cardio workouts.
61312 Wednesday (#361) - no weight???
Sus & kick very light stuff… Movie night
Walk to Y 2.5 miles w/ backpack
Chore.. ugh! Should relax tonight.
***START: CLA & Fish Oil today, supposed to target torso fat.
Hump Day, Slump day…
It was a mistake not to work out when I woke up.
61412 Thursday (#362) 182.5 p-husk am:
Not much at the gig. GX at the Y today.
*** New stack includes Arginine & Carnitine let’s see.
VERY energetic during GX, still charged afterwards. Stack maybe.. or the last few weeks of cardio?? Combo maybe? Or wake-up exercises?
Had a dip afterwards – contrast. that high made normal feel like a low.
61512 Friday (#363) 180.5 wake up.
Work – sus training some kicking, salad pretzels, soft. Lemonade creatine didn’t burn this time. Maybe it was interacting with something else?
Shoulder push ups : Normal workout stack
Over flowing with energy, want to pass it all around. Direct my body to heal itself. Think tendons, repair – make them stronger.
P-husk, almonds, blueberries.
This is measuring day going from top to center – will worry about legs and limbs later. So this will be the new format??
Shoulders : ……120.5 cms
Chest: …………101.0
Solar Plexus…… 96
Two-pack……… 87
Navel………….. 91
Waist………….. 94
Butt…………….102.5
NEW PICTURE – A new statistical picture that is.
WORK OUT in the PARK
Warm Ups – shadow box & Kick
Kettle Bell (10 lb) Swings & squats
Kbell swing with chain
Bench jumps (sideways full jump overs) 38 in sets.
Back kicks from bench & side leg raises
Climb pole pull ups
Hi wall jumps 2 sets 6&8 last set w/ kbell
Decline pushups off rock 2 x 30 last set across rocks.
Kbell kickbacks
Uphill backwards weighted (kbell & chain)
Gave it all – emptied it out.
Good Night 82 or 92? BPM 1 hr later.
Passed out 2-3 hrs post workout.
I WAS DONE AFTER THIS ONE!! This is payback in a way. Sometimes I go out drinking and can’t train the next day. Today I trained so hard I didn’t go out drinking!!
KEEP IT MOVING!!
61612 Saturday (#364) 179.5
But that’s just having woken up at 1:30am and no dinner b/c I was too tired from the workout. Finally got the legs, butt, hips to pay attention to what I’ve been doing to them. I feel the burn a lil bit.
Llanarch Diner.. 3am protein omelet
61712 Sunday (#365) 180.5 – In any other year this would be a year- Wilmington Del. Early am workout, but spent the majority of the day in church and asleep.. It was family time. Mike was honored/recognized at his church. This was certainly a “cheat day.”
61812 Monday (#366) – Wake 182.5 Finale!
WORK – My legs are finally feeling it. Maybe I’ll close out Ruggedness I the same way I started, run through the woods. Two miles and then? It hasn’t been six weeks yet so my body hasn’t acclimated to the Monday routine.. Maybe I’ll just go for 2 hours to start the week. Trun through the woods and up the sidewalk, down the hill across the bridge, calisthenics, kbox, backup the hill CF pull ups kix, stretches.
Just kind of vegged out all night. I’ll hv to post up these last two weeks. 9-12 lbs, ha ha ha. I’ll hv to do something extreme to push this wt. down. But if I keep losing inches and maintaining the same weight, that’s a WIN!!
Slept late, woke dehydrated with a slight headache. So much for my grandiose plan. I still managed a two mile run/walk thru the woods. Made me feel better an hr after I was done. I need more running training I also want to lift me and I have to get back in the pool for laps, treading and diving..
Final count – 8 inches off the torso.
Weight range 186 hi – 178 low.. dif of 6 lbs. Bodyfat % isn’t accurate but lowest recorded was 12.5% when I was full of liquids… so figure that out..
Goodbye Ruggedness.. It’s been real!!
Wednesday, June 20, 2012
Saturday, June 02, 2012
Ruggedness May-June: 52712-60212
52712 - (#344) Sunday - 181.5 (183.5 at wake) well hydrated.. litecardio, punching, abs, stretch. Waiting for that energy to kick in. Chill day - go big tomorrow??
HR 78 BPM sitting in El after a stack, bee pollen, oxyE, guarana and creatine.
52812 - (#345) Monday Mem'day - 181.5 wake, came in from work at 12.5% BF 61% H2O new best. 184 lbs. drank many iced teas yesterday.
Today light cardio warm ups, shadow boxing old school calisthenics - abs & stretching.very lite eating, work tonight. Rt elbow is sore, gotta get back to acupuncture.
Thinking of park wk/o this eve. Maybe just a run, but we'll see.
Back to what Ruggedness Training was supposed to be. (Hard to write, hands shaking)
HR 109
Run/walk 1 mile
50 bench jumps (low bench) push ups & dips in 3 sets.
1/4 mi. jog.
kick sets, pole climb pull ups 2 sets of 6
stretch, cool down, walk home... 60 mins. Sunset 85+ degrees.
"Change is a long and winding road."
17 Min nap, forgot to log the sea salt purgative from 2 days ago. It’s doing its job. Perhaps this is the reason for the better hydration. Feeling the energy after-glow of today’s training. Maybe I passed the hump (this was day 5 of cardio training). Let’s see what tomorrow brings at PUMPED!
Wt check 180.5 13.5% BF 60.5% H2O, post elim. Everything is better after this session!!!
52912 (#346) Tuesday Work: Waiting for but hoping there's no crash. So far there's been none. This could be worth passing on to "my public". Thurs - Mon all cardio heavy & lite minimum 20-30 mins max 90. Energy day was day 5. Still lite eating and lots of H2O. Still doing stax, protein, nuts, etc. almost no (red) meat, chicken and turkey in salads.
181.5 at wake up. Well hydrated (17% & 58 after work #s)
Looks like a zero for PUMPED today (ended up with one.)
EZ day felt sluggish, prob due to low activity.
53012 - (#347) Wednesday 180 well hydrated, Cardio wake up then 90+ mins Ruggedness. 1.5 laps down trail and up hill short walk, then run thru woods again to staging area. Cals, KBx'ing, squats - walk up hill to CF area. pre-strength stretch
Bench Jumps (hi bench) 50; push ups 100, dips 80 in 4 sets.
Bar pull ups, normal, wide, rev, hi pull ups. Hot legs, contractor kicks 3x8, str8 leg lat raises 2x8, side leg swings 1x8, both sides. Yoga stretch, no need for abs.
Walk to market, carry 20-30 lbs back in pack.. eat?? maybe nap.
Post drink, peanut butter, creatine, muscle meal, cin. ice H2O
HR 85 BPM post wk/o (about 2 hrs later). Dinner, fish, tomatoes OJ, vits. Can feel the sweat come.
Nice lil purge to end the day. Don't know what to attribute this to, maybe it's what happens when you "eat clean"? The purge left me empty, tight belly, chills.. replace, replace!!!
53112 (#348) Thursday - 180 after the ritual. Felt really good walking to 69th St. Gliding through. Shirts feel a bit tighter, in a good way. YMCA today. No soreness from yesterday... yet. GX Seemed EZ, probably due to training, but Itook it easy on 'em today.
_______________________JUNE --The Last 18 days!!!--___________________
60112 - (#349) Friday: Work.. deep amarillo wz, can't figure out why?? Oh, Vit B12 in the stack...
Dreary day 181.5 no change. Phone call brought me down or maybe that's just an excuse. Could be the day, the humidity, a combo? Did some lite cardio & strong stretching. Need a better stretch routine. Should do X-Stretch. Still feel strong on the walk.
60212 (Day #350) Saturday: Work: Suspension training, getting abit more energy.
181 wake up other #s are off, higher, back to where they were. Need more H2o and another purgative maybe this week?
180 after 2 hrs in the park...
1.5 mile run, half paved/half woods. Kickbox, cals, recovery. Walk uphill backwards, 2x.
CFs: 55 bench jumps (hi-bench) 100 push ups & dips in 4 sets. - maybe reduce sets or add another exercise or go past 100?? 35 pull ups in 4 sets, (varied pulls) Hot legs - various, classic to exotic. Balance and abs (for the kids) walk home thru woods.
So I get home and although I'm looking at the body I'm telling myself, "It's no longer about the body." If not what? Strength, endurance, conditioning?? But still - it's the body.. the temple!!
I feel really good. Not high, like Mem'day, not hungry.. yet. Had N/O mix & honey with me, but no str8 H2O, coconut water b4 run/training. I need new pants.
Treated myself to a protein drink then protein mean, egg white omelet with turkey and cheese... mmm.. Bit of a purge toward the end of the night. Body is getting rid of the stuff it doesn't need.. trying to tell me something. I'd better listen.
HR 78 BPM sitting in El after a stack, bee pollen, oxyE, guarana and creatine.
52812 - (#345) Monday Mem'day - 181.5 wake, came in from work at 12.5% BF 61% H2O new best. 184 lbs. drank many iced teas yesterday.
 |
| Goal post pull ups...10 ft up, maybe. |
Thinking of park wk/o this eve. Maybe just a run, but we'll see.
Back to what Ruggedness Training was supposed to be. (Hard to write, hands shaking)
HR 109
Run/walk 1 mile
50 bench jumps (low bench) push ups & dips in 3 sets.
1/4 mi. jog.
kick sets, pole climb pull ups 2 sets of 6
stretch, cool down, walk home... 60 mins. Sunset 85+ degrees.
"Change is a long and winding road."
17 Min nap, forgot to log the sea salt purgative from 2 days ago. It’s doing its job. Perhaps this is the reason for the better hydration. Feeling the energy after-glow of today’s training. Maybe I passed the hump (this was day 5 of cardio training). Let’s see what tomorrow brings at PUMPED!
Wt check 180.5 13.5% BF 60.5% H2O, post elim. Everything is better after this session!!!
52912 (#346) Tuesday Work: Waiting for but hoping there's no crash. So far there's been none. This could be worth passing on to "my public". Thurs - Mon all cardio heavy & lite minimum 20-30 mins max 90. Energy day was day 5. Still lite eating and lots of H2O. Still doing stax, protein, nuts, etc. almost no (red) meat, chicken and turkey in salads.
181.5 at wake up. Well hydrated (17% & 58 after work #s)
Looks like a zero for PUMPED today (ended up with one.)
EZ day felt sluggish, prob due to low activity.
53012 - (#347) Wednesday 180 well hydrated, Cardio wake up then 90+ mins Ruggedness. 1.5 laps down trail and up hill short walk, then run thru woods again to staging area. Cals, KBx'ing, squats - walk up hill to CF area. pre-strength stretch
Bench Jumps (hi bench) 50; push ups 100, dips 80 in 4 sets.
Bar pull ups, normal, wide, rev, hi pull ups. Hot legs, contractor kicks 3x8, str8 leg lat raises 2x8, side leg swings 1x8, both sides. Yoga stretch, no need for abs.
Walk to market, carry 20-30 lbs back in pack.. eat?? maybe nap.
Post drink, peanut butter, creatine, muscle meal, cin. ice H2O
HR 85 BPM post wk/o (about 2 hrs later). Dinner, fish, tomatoes OJ, vits. Can feel the sweat come.
Nice lil purge to end the day. Don't know what to attribute this to, maybe it's what happens when you "eat clean"? The purge left me empty, tight belly, chills.. replace, replace!!!
53112 (#348) Thursday - 180 after the ritual. Felt really good walking to 69th St. Gliding through. Shirts feel a bit tighter, in a good way. YMCA today. No soreness from yesterday... yet. GX Seemed EZ, probably due to training, but Itook it easy on 'em today.
_______________________JUNE --The Last 18 days!!!--___________________
60112 - (#349) Friday: Work.. deep amarillo wz, can't figure out why?? Oh, Vit B12 in the stack...
Dreary day 181.5 no change. Phone call brought me down or maybe that's just an excuse. Could be the day, the humidity, a combo? Did some lite cardio & strong stretching. Need a better stretch routine. Should do X-Stretch. Still feel strong on the walk.
60212 (Day #350) Saturday: Work: Suspension training, getting abit more energy.
181 wake up other #s are off, higher, back to where they were. Need more H2o and another purgative maybe this week?
180 after 2 hrs in the park...
1.5 mile run, half paved/half woods. Kickbox, cals, recovery. Walk uphill backwards, 2x.
 |
| First 2 hour session. Enjoying the sunset afterburn |
So I get home and although I'm looking at the body I'm telling myself, "It's no longer about the body." If not what? Strength, endurance, conditioning?? But still - it's the body.. the temple!!
I feel really good. Not high, like Mem'day, not hungry.. yet. Had N/O mix & honey with me, but no str8 H2O, coconut water b4 run/training. I need new pants.
Treated myself to a protein drink then protein mean, egg white omelet with turkey and cheese... mmm.. Bit of a purge toward the end of the night. Body is getting rid of the stuff it doesn't need.. trying to tell me something. I'd better listen.
Saturday, May 26, 2012
Ruggedness May: 52012 - 52612
52012 Sunday - (still in Tucson) Hike the road sit in the sun, maybe pool (#337). Think about the next phase of fitness.
52112 (#338) Monday back to Philly.. not happy about it. Mixed feelings I guess. I liked Arizona.
52212 (#339) 182 lbs - (Tuesday) back in Philly. gained no weight, actually dropped 1.5 lbs. The AZ weather dried me out. I could see it in my eyes. Didn't drink nearly enough H2O, but drank a lot.
Woke up and started Insanity, lasted 5 mins and realized I need proper support for this stuff. Then did bench crunches and atomic crunches.
Taught PUMPED, hi intensity then Aqua Box. I was worn out, then out to dinner with the homies; has steak & shrimp w/ double veggie order. This worked well in the digestive system. ACV at wake and lots of H2O!
52312 - 181 (#340) Wednesday: No time to exercise, visit my sister, had an intellectual workout. Maybe some sus-training tonight.Need to ask "acu" about tight hands, perhaps result of tight grips on weights.
52412 (#341) Thursday - AM work; sus-training. Just a few sets, stronger angles. YMCA GX-FF Today, maybe some @home work.
Wake Up: 182 woke up pretty good hydrated. I think the phusk knock off works better than the Metam.. Lite warm ups ab work. Probably could have gone harder but the usual distractions.
YMCA - FF Intense!! Hard for me, just how I Need it!!
Discovered something unusual in the pack - may hv to ask the doc about it. Let's see if anything comes of it.
180.5 after GX & Dp. Let's drop 9 - 12 in 3 weeks?? All full cardio for the rest of Ruggedness.
52512 (#341) 182.5 could not believe the scale did not change at all. Oh well!
Friday Ruggedness - 1.5 laps thru woods, up hill (had to walk the last half) to the field (saw a deer) kickboxing 80 punches 80 front kicks (each leg) very slow, tired from run. 1/2 squats + 1/2 squats up hill... (walked)
Stretch session
Bench jumps (38) + push ups (60) super sets in 4 sets. (goal 100 ea.)
Pull ups + hi incline push ups
Climb pole, up and down 1x
Stretch 2 sessions
Hot legs 6-5-4-3-2-1 each. (Honey and H2O during workout)
Apple, brewer's yeast post
Far from where I imagined I'd be. No numbers count until I get to 100, maybe by the end of this tour.
HR was 102 2 hours after training.
52612 (#342) 181.5 - Saturday: the hydration is staying with me.. knock wood) no error messages on the scale in a week. Been drinking H2O over night and eating more fruit. Yesterday too a LOT outta me and i gave myself an extra 2 hours rest. Didn't hurt that it's cloudy and humid out. May do some light cardio at home today and some suspension training at the gig. Thinking about getting duck for dinner. Other than that some admin work, house cleaning and laundry. Ho-hum!
40 mins home cardio. Damn it was rough. Basically my cardio class w/o the strength component.
HR 89 bpm climbed El steps. 2 hrs post cardio wrk, still feel tried. Monitor this for improvement.
HR Targets:
65%.............130...........11 (10 sec. count)
75%..............141...........23
85%.............152...........25
95%..............163..........27
It's sometimes necessary to exceed target to make heart muscle stronger.
52112 (#338) Monday back to Philly.. not happy about it. Mixed feelings I guess. I liked Arizona.
52212 (#339) 182 lbs - (Tuesday) back in Philly. gained no weight, actually dropped 1.5 lbs. The AZ weather dried me out. I could see it in my eyes. Didn't drink nearly enough H2O, but drank a lot.
Woke up and started Insanity, lasted 5 mins and realized I need proper support for this stuff. Then did bench crunches and atomic crunches.
Taught PUMPED, hi intensity then Aqua Box. I was worn out, then out to dinner with the homies; has steak & shrimp w/ double veggie order. This worked well in the digestive system. ACV at wake and lots of H2O!
52312 - 181 (#340) Wednesday: No time to exercise, visit my sister, had an intellectual workout. Maybe some sus-training tonight.Need to ask "acu" about tight hands, perhaps result of tight grips on weights.
52412 (#341) Thursday - AM work; sus-training. Just a few sets, stronger angles. YMCA GX-FF Today, maybe some @home work.
Wake Up: 182 woke up pretty good hydrated. I think the phusk knock off works better than the Metam.. Lite warm ups ab work. Probably could have gone harder but the usual distractions.
YMCA - FF Intense!! Hard for me, just how I Need it!!
Discovered something unusual in the pack - may hv to ask the doc about it. Let's see if anything comes of it.
180.5 after GX & Dp. Let's drop 9 - 12 in 3 weeks?? All full cardio for the rest of Ruggedness.
52512 (#341) 182.5 could not believe the scale did not change at all. Oh well!
Friday Ruggedness - 1.5 laps thru woods, up hill (had to walk the last half) to the field (saw a deer) kickboxing 80 punches 80 front kicks (each leg) very slow, tired from run. 1/2 squats + 1/2 squats up hill... (walked)
Stretch session
Bench jumps (38) + push ups (60) super sets in 4 sets. (goal 100 ea.)
Pull ups + hi incline push ups
Climb pole, up and down 1x
Stretch 2 sessions
Hot legs 6-5-4-3-2-1 each. (Honey and H2O during workout)
Apple, brewer's yeast post
Far from where I imagined I'd be. No numbers count until I get to 100, maybe by the end of this tour.
HR was 102 2 hours after training.
52612 (#342) 181.5 - Saturday: the hydration is staying with me.. knock wood) no error messages on the scale in a week. Been drinking H2O over night and eating more fruit. Yesterday too a LOT outta me and i gave myself an extra 2 hours rest. Didn't hurt that it's cloudy and humid out. May do some light cardio at home today and some suspension training at the gig. Thinking about getting duck for dinner. Other than that some admin work, house cleaning and laundry. Ho-hum!
40 mins home cardio. Damn it was rough. Basically my cardio class w/o the strength component.
HR 89 bpm climbed El steps. 2 hrs post cardio wrk, still feel tried. Monitor this for improvement.
HR Targets:
65%.............130...........11 (10 sec. count)
75%..............141...........23
85%.............152...........25
95%..............163..........27
It's sometimes necessary to exceed target to make heart muscle stronger.
Saturday, May 19, 2012
Ruggedness May: 51312 - 51912
51312 (Sunday) #330
Suspension training arms and shoulders actually feel okay, props to acupuncture. Chest and back sore from friday and I LOVE IT!!
--recovery shake after run
--duck overnight - gas, why?? trail mix maybe? chocolate?
184 good hydration. I think my wake up wt has been inaccurate... well, maybe not.
HOME Workout
Bench crunches; rev crunches; french fries - try to get 100 fries.
Chest/Shoulders/Tris
db press 3x15 prog to 25 lbs.
db shoulder lats 3x15 12s rough
db 1 arm lying extensions 3x15 15 lbs
inc. db flies 20s 3x15
seated db shoulder press 3x15 12s - 20s
inc. db pull over 3x15 30
slow easy like it's the first time.
51412 Monday #331 - Work
Suspension training, pretty good, stronger;
been eating heavier at work the last several nites. wt gain. 2 stax creatine, OxyE & Guarana, between meals, fruit, & salad also except duck nite.
Wake 183.5
Acupuncture #5 Good: did 90 mins this time, probably too long, dry mouth, dehydrated felt like I was gonna cramp in the legs.
TODAY WAS A 10 DAY!!!
YMCA
Many Squats Hi-lo Max 275 not an all time pb, but for this round.
Leg press max: 8 (45 plates) + 2 (35s) 430 + the bar.
Calf presses & shin flexes
Leg extensions 150, 200, rack!
4L (leg lacerators) 10s, brutal, lost balance and got winded.
Anatomy of a "10 Day"
Didn't sleep well. Cloudy monday. PBH Cin sandwich, Acupuncture, Almonds. blueberries, honey brkfst. Maximize pre workout drink. Pre-workout stack. Trained the whole weekend. I imagined my workout during acupuncture. Mind energy??
Can I get it like this every day? Probably not. I want more 10 days!!
51512 182.5 E Tuesday #332
Zona bound, bench crunches atomic crunches, wake stack. Up thighs n glutes sore from wk/o yesterday. Baymont Inn, Houston - due to a maintenance issue the plane was late. Missed connection. Hotel room. Too late to train or eat.. took a walk.
51612 No wt. Tucson, AZ - Wednesday #333.
Biking and walking around Tucson with Xave.
51712 - no. wt. Thursday #334.. Tucson, AZ. walked around DT Tucson, carrying backpack. Got a leg centric workout at the rec center... quick recap:
Squats - of course, with some CF style 25lb plate swings between sets, 60s.. made it!
Leg press - maxed at 12 plates (45s)
 |
| This could catch on.... |
Seated calf raises... shot some hoops, nothing serious.
No records but a strong wk/o was feeling slow, tight and week from not doing cardio.
51812 Friday #335.. walked down town, explored 4th Ave, like South St. Late nite hike for Mexican food. we've been walking a lot... made this walk both ways.
51912 Saturday #336 11th Month of ruggedness. I suppose I'm a bit more rugged, the measurements tell the story, but I'm still flabby around the midsection. I really need to step up the cardio, I have a few ideas in mind. I still want to lift, but i think I can find time to do everything I want/need to do, including teach sessions and rest within the week.
Editor's Note: I did an audit of this journal and found that I was about 6 days off. A couple hours of edit/audting cleared that up. I've got 30 days left until I switch from Ruggedness to Zombie Emergency Apocalypse Survival Training (ZEAST), my next year of training. It should be fun and inspiring. I have some ideas on how to make it "better" than this one, but I don't want to make any promises just yet.
51812 Friday #335.. walked down town, explored 4th Ave, like South St. Late nite hike for Mexican food. we've been walking a lot... made this walk both ways.
51912 Saturday #336 11th Month of ruggedness. I suppose I'm a bit more rugged, the measurements tell the story, but I'm still flabby around the midsection. I really need to step up the cardio, I have a few ideas in mind. I still want to lift, but i think I can find time to do everything I want/need to do, including teach sessions and rest within the week. Oh yeah, demo'd some exercises for "The Shack" nothing too elaborate, film later, I guess..
Editor's Note: I did an audit of this journal and found that I was about 6 days off. A couple hours of edit/audting cleared that up. I've got 30 days left until I switch from Ruggedness to Zombie Emergency Apocalypse Survival Training (ZEAST), my next year of training. It should be fun and inspiring. I have some ideas on how to make it "better" than this one, but I don't want to make any promises just yet.
Ruggedness May: 50612 - 51212
50612 – Sunday (Race Day) #323 180.5 wt fluctuated as expected, anyway the news is 10 mile run with breaks and a walking moment which seemed to affect my legs. Ankle didn’t swell up, light cramping mostly below the knees. Made me nervous, but they rubbed out. Legs did not seize up this year. There were some moments, honey & sugar along the way. Coconut H2O at the end and H2O and the snacks provided, no pretzels tho. This was the easiest, most leisurely 10 miles ever (out of 3) and the slowest. Speed was scarificed for comfort and health… wake 183; pre-race 180.5, post race 183, final before bed 181. Looking forward to hitting the Y Monday.
Looking to conquer 3 Cardio sessions this summer.
1. Insanity; 2. Body Combat 3. Tae Bo Boot Camp
50712 – Monday #324 181 – Sore from yesterday; legs early legwork and abs, squats, acupuncture – very different technique.. 4th visit (Iliana).
YMCA: 2 hrs lackadaisical leg work to make the gams feel normal again.
3 sets of squats, leg press (smith), leg extensions, leg curls, leg presses (slide), leg raises, no wt.
No records today, just maintenance.
50812 – Tuesday #325 181 feels like a lull. I don’t really like breaks. Some squats at wake.
100 atomic crunches, crunches, side crunches (each side)
Chest Day YMCA (shoulders and arms) & vanity: try to get back to old school vanity work:
Bench Press: 135 x 15; 155 x 10; 165 x ??; 170 x 4 (2 sets maybe) 145 x 10 50 reps tot.
Incline Bench 115 4 x 8s
Decline db press 3 sets 8 – 12
Peck deck, 3 sets… tired out!
Shoulder lateral raises 20s 3 x 12, + db shoulder presses
Bent laterals 3 x 10s (20 lbs)
50912 – Wednesday #326 180.5 with hydration, no error message
100s atomic crunches, crunches, knees up crunches, rev. crunches. Chest & shoulders are sore.
51012 – Thursday (AM-work) #327:
Back to work. I’ve decided the way I’m eating is wrong. I have gas every night. I think I’m going over board on the protein supplements and not eating enough real green food . Got to get back to fruit, salads at home etc.
Been indulging in PB Honey and cinnamon sandwiches which means more bread, whole wheat – yum. Wt fluctuates as usual, hopefully warm weather will arrive soon and be consistent. It’s the last month and a half of Ruggedness which may end up being Ruggedness I, unless I call next year ZEST; Zombie Emergency Survival Training, which sounds and seems more fun.
So far tonight I’m doing some light suspension training, chest and shoulders are sore from Tuesday!
Later today, Functional Fitness at the YMCA.
Wake up 183: dp, phusk B4 bed, atomic crunches - 100, 50 hard shoulders off-the-floor crunches; 50 hips-off-the-floor rev crunches. FFGX YMCA, think I went EZ.
Home Chest - db press 20s & pull over 30s
Inc db press 20s, front raises 12s.
51112 (Friday) #328.. Wake 184, woke well hydrated; abs work, felt sluggish tho, mind is thinking of how i can change eating again. Go back to heavier more protein rich meals. Thinking of easing off supps for a month, maybe July. Can I eat like I did in 2004 and gain muscle? Why is ankle playing up again.
YMCA: Largely improve today
Romanian deadlifts: Just get it off the floor, many sets low reps
Low NRG most of the workout
Shin flex & bb bends (across back)
BB shrugs - heavy.
db pull overs 60 lbs 50 reps in 4 sets
Random, upright row, EZ curl bar
Single leg extensions 5 sets or 6??
51212 (saturday) wake 182.5 #329; better hydration, seems the protein OD was the culprit. Should probably go with one drink per day. Maybe I need to count calories again. Next food discipline - plan meals and write them down, recipes maybe.
Back to the woods, jog, no time, no distance (just over 1/2 the course) fulfilled two promises today. 1, train outside, 2 run the woods. Did a lap walking and took time for pix.
Realized or understood, by way of Rich G. video I don't have to rep heavy to make muscles big, so after all this time maybe I can FINALLY put my ego away. Rep moderate wt & use body wt. training for strength and power, use aerobics for burn and endurance.
200 bench crunches and 10 wheel extensions.
Ruggedness April/May: 42912-50512
42912 Sunday (#316) Acupuncture, massage, no vitamins or supps today and tomorrow. Yoga, leg raises. (didn’t get to this.)
43012 Monday (#317) no vitamins, no exercise, it’s hard!! G&B today at Temple, guess that counts. Wake 185!!! Wow 2 days w/o supps adds – lbs? Could this be the real reason I return from Brooklyn heavier? May have to do this experiment again. Wt, no size.
When I don’t work out my body hurts. Strange, maybe the exercise and supps are keeping me healthy and in tact?? Gues I better not stop.
50112 – Tuesday #318 – Restart the sups and vits at midnight. Work stack and OxyE. Still resting the body just doing some isometric muscle work with the chest (flex) and rt arm (squeeze fingers to thumb). Woke up feeling pretty good, 7 hrs sleep 182.5 lbs. did some crunches and leg/hip stretches … otherwise chilled.
Upcoming goal: Do at least ONE OUTSIDE workout per week
50212 - Wednesday #319 180.5 Did the shock-the-body advice/strategy work? A thrust up and plunge down 185 – 180.5 in a few days.. hmmm and no strenuous workouts, (well, Monday) anyway, woke up, 50 air squats, (going deeper) and leg/kick work. Finished with ankle wts and stretches, prep for BSR!
50312 – Thursday #320 – 181: EPA this AM 45 min, quickie, good group small room. 8 ppl. The room is probably made for about 10 to a dozen .. would be tight. Peanut Butter Hoey and cinnamon sandwich for breakfast, couldn’t wait. Got YMCA GX at 5p. Lottery Day, maybe some pretzels. Had good NRG for the class at EPA, walked a mile after acupuncture. ACV b4 bed and at wake.
50412 – Friday #321 BSR pick up day 181 No change from before bed, ACV & morning stack and ACV. No workout, resting for BSR. Some home ab work at home… work stack, tuna and PBH sammich, vits.
50512 – Saturday #322 183, I just chilled around the house, stretched, worked abs, did chores, prep’d for the run.
Wednesday, May 09, 2012
Ruggedness Training April 42212 - 42812
42212 Sunday (#309): 181.5 woke with set of push ups.
Today I completed, successfully, the Life Guard Certification course I gave myself for my birthday. The same that I thought I may not pass. The one that kicked my ass for the past 8 Sundays. I did some aqua kickboxing while I was in the pool. I was completely exhausted by the time I finished. Too tired to celebrate.
42312 Monday #310 – 184.5 Felt weak today, could be cold wet weather or backed up or over trained. Didn’t eat bad, just off schedule. ACV AM? Can’t remember.
YMCA:
Leg press (Inverted Smith) 270 x 16; 360 x 10ish; 410 x 10, + Calf presses.
Shin flex 55 3 x 20
CF did me in, not as strong as Friday. Body strength and endurance fluctuates.
Bench Press 135; 145; 155 remembered to bring elbows to 90 degrees, not to chest. Some pull ups, 1 set too tired.
Leg Extensions prog 150 to rack (255 I think) . 4 sets.
Left it at that.
Off to TU for G&B.
42412 Tuesday #311 182 PUMPED & Aqua Box, Both Fun weather sux, zapping energy, Tired after classes and (passed out?) on the floor. I want to work legs tomorrow maybe acupuncture.
42512 Wednesday (#312) 182, 10 hrs sleep, still cold out. No dreams I can remember. Aqua Box, seems a purge is occurring.
Temple Legs
Working the slide with 800 (eased up, started with 500 and worked reps to 800)
No records today, many sets tho.
Leg extensions w/ plates, seated calf raises, Adductor, calf press (seated) Maybe acupuncture tomorrow.
White Dog Humbug, just not ready to be home yet. Tet showed up and we saw Jackie.
42612 Thursday (#313) 181.5 been working legs hard for the last several weeks, weights 3x a week.
In the water 1x a week (that’s over) walking, climbing steps everyday. Documented results tho. Should take a break GX break next week, but not really.
First professional acupuncture today. Start a practice I think. Have faith believe it will work, should do 2x a week and see what happens.
Last moments of the day got some serious thermogenic activity going on here, sweatin for no apparent reason, feeling energetic too, took the usual work stack, 3 helpings of protein today, AM – post GX, mass gainer & hemp pt w/ dinner.
42712 Friday (#314) Work: Lite sus-training maybe the supps at work are giving me gas? Or the mushrooms and quinoa n hemp protein?
YMCA Lift Therapy
Never a fail but the body says take a break.
Deadlifts came up hard, maxed at 315 went str8 to leg presses (cable) & leg curls, peck deck, shoulder press machine and shoulder therapy w/ cables… a very modified workout.
Rt forearm/elbow pain, left knee was oddly sore. Didn’t have much energy either despite goo breakfast proein, creatine and workout stack, maybe I took too much or maybe it’s break time.
Take a break from limbs and work core, wt less leg work.
Cheat day Pizza, p-shake later.
42812 Saturday (#315) 181.5 Holding steady, kicking workwt. Less legs.
Today I completed, successfully, the Life Guard Certification course I gave myself for my birthday. The same that I thought I may not pass. The one that kicked my ass for the past 8 Sundays. I did some aqua kickboxing while I was in the pool. I was completely exhausted by the time I finished. Too tired to celebrate.
42312 Monday #310 – 184.5 Felt weak today, could be cold wet weather or backed up or over trained. Didn’t eat bad, just off schedule. ACV AM? Can’t remember.
YMCA:
Leg press (Inverted Smith) 270 x 16; 360 x 10ish; 410 x 10, + Calf presses.
Shin flex 55 3 x 20
CF did me in, not as strong as Friday. Body strength and endurance fluctuates.
Bench Press 135; 145; 155 remembered to bring elbows to 90 degrees, not to chest. Some pull ups, 1 set too tired.
Leg Extensions prog 150 to rack (255 I think) . 4 sets.
Left it at that.
Off to TU for G&B.
42412 Tuesday #311 182 PUMPED & Aqua Box, Both Fun weather sux, zapping energy, Tired after classes and (passed out?) on the floor. I want to work legs tomorrow maybe acupuncture.
42512 Wednesday (#312) 182, 10 hrs sleep, still cold out. No dreams I can remember. Aqua Box, seems a purge is occurring.
Temple Legs
Working the slide with 800 (eased up, started with 500 and worked reps to 800)
No records today, many sets tho.
Leg extensions w/ plates, seated calf raises, Adductor, calf press (seated) Maybe acupuncture tomorrow.
White Dog Humbug, just not ready to be home yet. Tet showed up and we saw Jackie.
42612 Thursday (#313) 181.5 been working legs hard for the last several weeks, weights 3x a week.
In the water 1x a week (that’s over) walking, climbing steps everyday. Documented results tho. Should take a break GX break next week, but not really.
First professional acupuncture today. Start a practice I think. Have faith believe it will work, should do 2x a week and see what happens.
Last moments of the day got some serious thermogenic activity going on here, sweatin for no apparent reason, feeling energetic too, took the usual work stack, 3 helpings of protein today, AM – post GX, mass gainer & hemp pt w/ dinner.
42712 Friday (#314) Work: Lite sus-training maybe the supps at work are giving me gas? Or the mushrooms and quinoa n hemp protein?
YMCA Lift Therapy
Never a fail but the body says take a break.
Deadlifts came up hard, maxed at 315 went str8 to leg presses (cable) & leg curls, peck deck, shoulder press machine and shoulder therapy w/ cables… a very modified workout.
Rt forearm/elbow pain, left knee was oddly sore. Didn’t have much energy either despite goo breakfast proein, creatine and workout stack, maybe I took too much or maybe it’s break time.
Take a break from limbs and work core, wt less leg work.
Cheat day Pizza, p-shake later.
42812 Saturday (#315) 181.5 Holding steady, kicking workwt. Less legs.
Thursday, April 26, 2012
Ruggedness Training April 41512 - 42112
41512 – Sunday #302 – Movie night (@ work), sus-training, push ups, need to set up a regimen.
Wake – 182 (came in at 184.5 normal 2.5 lb drop during rest.) life guard training.
Finished first bottle of OxiElite, measurements coming the 19th (or so) We’ll see what if any results occur.
41612 – Monday #303 best workout day of the week! 182 Walked to 69, ankle’s better, but not gonna run on it. Sus-training over night. **380 deadlift, personal best!! I was amazed, b/c a year or two ago I failed at this weight. I have gotten stronger, 5 lbs stronger, but I may go for 390-400 in a few weeks. Officially re-started bench pressing again. I told myself I wouldn’t until I could press the 100 lb dumbbells, then realized I may need to bench to get to the centuries. I’m benching as if I were doing it for the first time. I didn’t even start at the customary 135. Deadlifts – str8 legged reps 3-6 with wraps (no grip after the first round) 245, 275, 305 Power lifts, lifting with full body, bent knees 7 wraps, singles: 335, 365, 380!! WOW!! Cross Fit: military press & db toss 3 rounds 60 secs each. (of course I didn’t make the whole 60, but I’m getting closer, it’s only been 2 weeks.) Bench Press 95, 115, 135 slow and steady 3 x 10. (I wonder if I can remember the techniques I used from back in the day.) Bent flies: 40s 3x8 Pull ups, Smith: normal, wide, close (5-10 reps) Of course I was beat down by the time I got to do those. HR was 24-28 BPM lower than the first time out. Improvement. Did one set of HS pu’s at Temple, then easy guts&butts and relax the rest of the night.
41712 – Tuesday (#304) 182: Kept some hydration during rest, kept steady wt too. Looks like 182 is the bottom, let some muscle grow the next 48 hours. Temple double shot today. Hoping I can rock some leg presses tomorrow. 48 hrs after deadlifts maybe some chest/tri-work. Good Zombie Session – I need more practice.
41812 – Wednesday (#305) – Lite sus-training upper back, reverse swan dives (not so much diving but holding)
Wake 181, it’s the fluid not the sleep. Morning fluid elimination = about 2.5 lbs, but I usually put it right back at breakfast. Aqua Box was fun… Alyssa and Laura best friends. I want to remember those two.
TEMPLE LEGS – That’s what I call it now.. week 2
Leg Press 500 lb warm up 2 sets of 10
…………700 lb 2 x 6 – 8 (Legs feeling strong and powerful)
…………800 lb 2 x 4 (Could probably have done more reps, didn’t want to burn out)
…………850 (I actually did a couple of sets of 850, just wanted a smaller transition I guess.
…………*900 lbs (Personal Best)
2 sets 2 reps just to make it real. I think I can warm up with 600 or 700 lbs next time. I hope I can keep this up. I’ve set my goal at 1200, no time limit. I am hoping this leg work will help with overall running endurance.
Seated Calf raises: Progressive 4 sets 8-12.
Single Seated Leg extensions w/ plates: progress to 60 lbs each side, extra set of left leg. Seated angled calf extension machine, more like a flex.. maybe 190?? It’s a cable machine.
Adductor 3x10 I should do more of these. Seated leg curls 4 sets, progressive.
41912: Day 306!! 182 Thursday Measurement Day – This will be an involved post: Recap: The whole purpose of this Ruggedness Campaign was to focus on losing belly/trunk fat and measuring the results. I decided it was important to start measuring rather than just eyeballing the mirror and the scale.
Measurements come every sixty days. Also I decided to measure in centimeters because I find it easier and more exact than fractions of inches (FYI 2.5 cm = 1 in.). The goal was to get these numbers into the 80s, but I realized that wasn’t exactly practical. I measured four parts of the torso, “top” was around the solar plexus; “middle” was right around the lower part of the ribs; “bottom” goes right across the belly button and “under” is basically the waistline. The following numbers represent today’s measurement, the difference (+/-) in the last 60 days, and the year to date difference.
----------Today-------60 days----YTD----(# inches)
Top……..98.5……..+1.5……..+5.5……(+2 ins.)
Middle….88.0……..+0.5……..-5.5……(-2 ins.)
Bottom…91.0……..-2.0………-7.0……(-3 ins.)
Under…..95.5……..+1.5……...-2.0……(-1 in.)
(I made a color chart, which I may have scanned and posted, or will do at some point.)
Analysis
Top: I realized after the first 60 days that measuring around the solar plexus included the back and my back was expanding, thus I had to reset this goal… I’m approaching 100 cms or 40 inches. I should probably start measuring around my chest.
Middle: The middle was up ½ cm which is really insignificant and could be a measuring variation. Basically there’s been no significant change in the last 60 days; however the 5.5 cm YTD change when viewed with the 5.5 cm increase YTD in top circumference makes for an impressive physique and explains why some of my shirts are tighter.
Bottom: basically the spare tire. In the last 300 days I’ve shed 7 cm or almost 3 inches off the belly flab. This is a stunning victory as far as I’m concerned because experts concur that this is the toughest area to lose fat, particularly when one is over 35… I (re)started my fitness lifestyle at 35… do the math cuz I’m not tellin’ (anymore). So If you think belly fat is impossible to lose, I’m proving otherwise. I have to say that for the past 45 days or so I’ve been taking a thermogenic twice a day, although I haven’t lost any more cms in the past 60 days than I’ve lost the previous 60 days. I’m going to give this stuff another 45 days. I’ve also continued eating differently, kept up with the group fitness classes, but haven’t been able to run due to Achilles tendinitis.
Under: Actually showed a gain of 1.5cm which could be measuring, but could be an actual gain. Assuming it is a gain, I’m wondering if the gain may be elsewhere, such as the lower back or somewhere on the sides. Considering I’ve been doing a LOT of leg training, usually twice a week in addition to the GX stuff. Best case scenario is muscles that I don’t know about or haven’t considered (the upper butt perhaps?) are growing and causing expansion. It’s hard to conceive that the waistline would increase in fat as the rest of the body decreases in it. Checking the mirror, the scale, the fit of my clothes and the measurements confirms the Ruggedness Strategy is working. Just a note; during any given year I exercise 3 to 4 times a week and since 2007 I’ve been teaching group fitness classes anywhere from 2 to 7 times a week. This is the first year that I’ve documented both exercise and non-exercise days on a daily basis.
42012 (Friday) #307 181: Sore from the week’s workouts impressive but still feel I’m lacking. Gotta keep moving. My scale gives the best (most accurate?) reading when I’m fully hydrated. 13% Body Fat last night at, 184.5 lbs I think. (160 lbs at 0% body fat. 10% Body fat would put me at 176.5 lbs. Which has been pretty close to my goal for several years.)
Lift Therapy Friday:
The standard routine for the past two weeks has been:
Legs, Endurance Intervals CF style (Military presses + dumbbell swings) (up to) 60 seconds each, 3 rounds (haven’t accomplished the full time yet.) Then bench presses & vanity work, tri-bi-tri.: Squats: 3x10-16 prog 145, 205, 225 CF stuff…. Bench Press 115, 135, 145 3 x 10 – 8 Tri-bi-Tri.. (2 triceps sets w/ 1 biceps set in between)
42112 Saturday: (#308) Some push ups and handstands to start today. And that was just about it.
41612 – Monday #303 best workout day of the week! 182 Walked to 69, ankle’s better, but not gonna run on it. Sus-training over night. **380 deadlift, personal best!! I was amazed, b/c a year or two ago I failed at this weight. I have gotten stronger, 5 lbs stronger, but I may go for 390-400 in a few weeks. Officially re-started bench pressing again. I told myself I wouldn’t until I could press the 100 lb dumbbells, then realized I may need to bench to get to the centuries. I’m benching as if I were doing it for the first time. I didn’t even start at the customary 135. Deadlifts – str8 legged reps 3-6 with wraps (no grip after the first round) 245, 275, 305 Power lifts, lifting with full body, bent knees 7 wraps, singles: 335, 365, 380!! WOW!! Cross Fit: military press & db toss 3 rounds 60 secs each. (of course I didn’t make the whole 60, but I’m getting closer, it’s only been 2 weeks.) Bench Press 95, 115, 135 slow and steady 3 x 10. (I wonder if I can remember the techniques I used from back in the day.) Bent flies: 40s 3x8 Pull ups, Smith: normal, wide, close (5-10 reps) Of course I was beat down by the time I got to do those. HR was 24-28 BPM lower than the first time out. Improvement. Did one set of HS pu’s at Temple, then easy guts&butts and relax the rest of the night.
41712 – Tuesday (#304) 182: Kept some hydration during rest, kept steady wt too. Looks like 182 is the bottom, let some muscle grow the next 48 hours. Temple double shot today. Hoping I can rock some leg presses tomorrow. 48 hrs after deadlifts maybe some chest/tri-work. Good Zombie Session – I need more practice.
41812 – Wednesday (#305) – Lite sus-training upper back, reverse swan dives (not so much diving but holding)
Wake 181, it’s the fluid not the sleep. Morning fluid elimination = about 2.5 lbs, but I usually put it right back at breakfast. Aqua Box was fun… Alyssa and Laura best friends. I want to remember those two.
TEMPLE LEGS – That’s what I call it now.. week 2
Leg Press 500 lb warm up 2 sets of 10
…………700 lb 2 x 6 – 8 (Legs feeling strong and powerful)
…………800 lb 2 x 4 (Could probably have done more reps, didn’t want to burn out)
…………850 (I actually did a couple of sets of 850, just wanted a smaller transition I guess.
…………*900 lbs (Personal Best)
2 sets 2 reps just to make it real. I think I can warm up with 600 or 700 lbs next time. I hope I can keep this up. I’ve set my goal at 1200, no time limit. I am hoping this leg work will help with overall running endurance.
Seated Calf raises: Progressive 4 sets 8-12.
Single Seated Leg extensions w/ plates: progress to 60 lbs each side, extra set of left leg. Seated angled calf extension machine, more like a flex.. maybe 190?? It’s a cable machine.
Adductor 3x10 I should do more of these. Seated leg curls 4 sets, progressive.
41912: Day 306!! 182 Thursday Measurement Day – This will be an involved post: Recap: The whole purpose of this Ruggedness Campaign was to focus on losing belly/trunk fat and measuring the results. I decided it was important to start measuring rather than just eyeballing the mirror and the scale.
Measurements come every sixty days. Also I decided to measure in centimeters because I find it easier and more exact than fractions of inches (FYI 2.5 cm = 1 in.). The goal was to get these numbers into the 80s, but I realized that wasn’t exactly practical. I measured four parts of the torso, “top” was around the solar plexus; “middle” was right around the lower part of the ribs; “bottom” goes right across the belly button and “under” is basically the waistline. The following numbers represent today’s measurement, the difference (+/-) in the last 60 days, and the year to date difference.
----------Today-------60 days----YTD----(# inches)
Top……..98.5……..+1.5……..+5.5……(+2 ins.)
Middle….88.0……..+0.5……..-5.5……(-2 ins.)
Bottom…91.0……..-2.0………-7.0……(-3 ins.)
Under…..95.5……..+1.5……...-2.0……(-1 in.)
(I made a color chart, which I may have scanned and posted, or will do at some point.)
Analysis
Top: I realized after the first 60 days that measuring around the solar plexus included the back and my back was expanding, thus I had to reset this goal… I’m approaching 100 cms or 40 inches. I should probably start measuring around my chest.
Middle: The middle was up ½ cm which is really insignificant and could be a measuring variation. Basically there’s been no significant change in the last 60 days; however the 5.5 cm YTD change when viewed with the 5.5 cm increase YTD in top circumference makes for an impressive physique and explains why some of my shirts are tighter.
Bottom: basically the spare tire. In the last 300 days I’ve shed 7 cm or almost 3 inches off the belly flab. This is a stunning victory as far as I’m concerned because experts concur that this is the toughest area to lose fat, particularly when one is over 35… I (re)started my fitness lifestyle at 35… do the math cuz I’m not tellin’ (anymore). So If you think belly fat is impossible to lose, I’m proving otherwise. I have to say that for the past 45 days or so I’ve been taking a thermogenic twice a day, although I haven’t lost any more cms in the past 60 days than I’ve lost the previous 60 days. I’m going to give this stuff another 45 days. I’ve also continued eating differently, kept up with the group fitness classes, but haven’t been able to run due to Achilles tendinitis.
Under: Actually showed a gain of 1.5cm which could be measuring, but could be an actual gain. Assuming it is a gain, I’m wondering if the gain may be elsewhere, such as the lower back or somewhere on the sides. Considering I’ve been doing a LOT of leg training, usually twice a week in addition to the GX stuff. Best case scenario is muscles that I don’t know about or haven’t considered (the upper butt perhaps?) are growing and causing expansion. It’s hard to conceive that the waistline would increase in fat as the rest of the body decreases in it. Checking the mirror, the scale, the fit of my clothes and the measurements confirms the Ruggedness Strategy is working. Just a note; during any given year I exercise 3 to 4 times a week and since 2007 I’ve been teaching group fitness classes anywhere from 2 to 7 times a week. This is the first year that I’ve documented both exercise and non-exercise days on a daily basis.
42012 (Friday) #307 181: Sore from the week’s workouts impressive but still feel I’m lacking. Gotta keep moving. My scale gives the best (most accurate?) reading when I’m fully hydrated. 13% Body Fat last night at, 184.5 lbs I think. (160 lbs at 0% body fat. 10% Body fat would put me at 176.5 lbs. Which has been pretty close to my goal for several years.)
Lift Therapy Friday:
The standard routine for the past two weeks has been:
Legs, Endurance Intervals CF style (Military presses + dumbbell swings) (up to) 60 seconds each, 3 rounds (haven’t accomplished the full time yet.) Then bench presses & vanity work, tri-bi-tri.: Squats: 3x10-16 prog 145, 205, 225 CF stuff…. Bench Press 115, 135, 145 3 x 10 – 8 Tri-bi-Tri.. (2 triceps sets w/ 1 biceps set in between)
42112 Saturday: (#308) Some push ups and handstands to start today. And that was just about it.
Wednesday, April 18, 2012
Ruggedness Training April 40812-41412
Not that anyone's following this, however, this us caught up. I've been recording these much differently; they go from action, to book, to flash drive, to desk top computer to this "diary".. or blog. A friend reminded me that this isn't for me, but for posterity, those who will look back, perhaps, and want to find out what kind of guy I was during this era.
40812 (Sunday) #295 Brooklyn, eating much drinking much, it’s like vacation. Rub-B for cocktails and great sirloin sandwich.
We did workout today at Chelsea Piers:
Squats – 3 x 10 no records, easy stuff
Leg Press – Maxed on what they said I could load on the slide 360, ha, 3 sets of 10+
Leg extensions – (leg curls hurt the ankle)
Various Pull ups, high and strong.
Good Yoga stretch and balance before going to Ruu-B’s.
40912 – (Monday) #296 Am diner in Manhattan, headed back to Philly. 182, so I gained 2 – 4 lbs depending on if I mark my starting wt at 178 or 180. I’m more inclined to go 180 b/c 178 has never been sustained for very long.
Guts & Butts at Temple, smaller than usual class. Go back to work and the regular routine.
41012 – (Tuesday) #297 182, steady even after ritual. Will hv to see how long it takes to metabolize the weekend. Overnight suspension training lite, relatively lite anyway. Wake up 3 sets of 6 handstand push ups, 2 w/ knees bent, 1 str8 legged, trying to increase ROM: Ankle hurts, Zombie Training, good stuff.
41112 Work: (Wednesday) #298... suspension training – good, some low strong pulls, chest dive getting stronger.
Wake up 181.5, (5 mins later 183.5, bad scale replace battery) handstand push ups 2 sets 3-4.
Temple legs:
Leg press (slide) progress to 800 lbs over 6-8 sets, reps decreased as wt was added. 800 lb 2 sets 4 reps.
Leg extensions (cable) 200 3 x 10, 8, 6 ??
Handstand push ups 2 x 4
Flips, 2 sets
Seated calf raises 3 sets (hurt ankle)
Various Pull ups 4 sets 6-8.
41212 – (Thursday) #299 182 – ankle didn’t hurt when I woke up, good sign. (could it be from yesterday’s training?) still ain’t right.
Good om, some HS push ups getting better.
FF today at the Y, maybe some vanity work.
16:30 noticed a rash on my face under my eyes?? Red dots around. Where did these come from? Something I ate??
NO MORE MUSCLE MILK BARS!! Yuck!!
Intense class hotter than normal and more ppl. No vanity work. Maybe at home??
41312 (Friday) #300 Nothing Special 180 Lift Therapy: (Just a milestone day.)
Hi-Lo squats (lo wt. hi reps hi wt low reps)
135 x 20 ----------- 225 x 3
185 x 16------------245 x 3
205 x 10------------275 x 3 this was awesome, but I should change low reps. Will modify as nec.
CF Style Super Sets:
Mil press barbell 50 secs, about 30 reps + dumb bell swing hand to hand same time no count.
HR measured at 180 after this. 3 rounds total.
Pull Ups on Smith + shrugs (115 lbs 3 sets of 20+)
Pulls were hi and strong, 10, 8 (wide grip), 6 (close grip)
Leg X 3 sets of 20 (about 30 seconds)
Tri-Bi-Tri (3 rounds)
Peck Deck 3 sets 16 (maybe) to 10 reps
HS push ups, fail…
Stretch & hanging ab work.
Doesn’t seem like I did a lot, but I felt it. I have to incorporate more endurance exercises after initial strength/power stuff. That’s the move, alternate and work all fibers!
41412 – 181 Saturday #301 air squats, hs push ups Le Bercail birthday dinner for Tet w/ Fram. No workout today
40812 (Sunday) #295 Brooklyn, eating much drinking much, it’s like vacation. Rub-B for cocktails and great sirloin sandwich.
We did workout today at Chelsea Piers:
Squats – 3 x 10 no records, easy stuff
Leg Press – Maxed on what they said I could load on the slide 360, ha, 3 sets of 10+
Leg extensions – (leg curls hurt the ankle)
Various Pull ups, high and strong.
Good Yoga stretch and balance before going to Ruu-B’s.
40912 – (Monday) #296 Am diner in Manhattan, headed back to Philly. 182, so I gained 2 – 4 lbs depending on if I mark my starting wt at 178 or 180. I’m more inclined to go 180 b/c 178 has never been sustained for very long.
Guts & Butts at Temple, smaller than usual class. Go back to work and the regular routine.
41012 – (Tuesday) #297 182, steady even after ritual. Will hv to see how long it takes to metabolize the weekend. Overnight suspension training lite, relatively lite anyway. Wake up 3 sets of 6 handstand push ups, 2 w/ knees bent, 1 str8 legged, trying to increase ROM: Ankle hurts, Zombie Training, good stuff.
41112 Work: (Wednesday) #298... suspension training – good, some low strong pulls, chest dive getting stronger.
Wake up 181.5, (5 mins later 183.5, bad scale replace battery) handstand push ups 2 sets 3-4.
Temple legs:
Leg press (slide) progress to 800 lbs over 6-8 sets, reps decreased as wt was added. 800 lb 2 sets 4 reps.
Leg extensions (cable) 200 3 x 10, 8, 6 ??
Handstand push ups 2 x 4
Flips, 2 sets
Seated calf raises 3 sets (hurt ankle)
Various Pull ups 4 sets 6-8.
41212 – (Thursday) #299 182 – ankle didn’t hurt when I woke up, good sign. (could it be from yesterday’s training?) still ain’t right.
Good om, some HS push ups getting better.
FF today at the Y, maybe some vanity work.
16:30 noticed a rash on my face under my eyes?? Red dots around. Where did these come from? Something I ate??
NO MORE MUSCLE MILK BARS!! Yuck!!
Intense class hotter than normal and more ppl. No vanity work. Maybe at home??
41312 (Friday) #300 Nothing Special 180 Lift Therapy: (Just a milestone day.)
Hi-Lo squats (lo wt. hi reps hi wt low reps)
135 x 20 ----------- 225 x 3
185 x 16------------245 x 3
205 x 10------------275 x 3 this was awesome, but I should change low reps. Will modify as nec.
CF Style Super Sets:
Mil press barbell 50 secs, about 30 reps + dumb bell swing hand to hand same time no count.
HR measured at 180 after this. 3 rounds total.
Pull Ups on Smith + shrugs (115 lbs 3 sets of 20+)
Pulls were hi and strong, 10, 8 (wide grip), 6 (close grip)
Leg X 3 sets of 20 (about 30 seconds)
Tri-Bi-Tri (3 rounds)
Peck Deck 3 sets 16 (maybe) to 10 reps
HS push ups, fail…
Stretch & hanging ab work.
Doesn’t seem like I did a lot, but I felt it. I have to incorporate more endurance exercises after initial strength/power stuff. That’s the move, alternate and work all fibers!
41412 – 181 Saturday #301 air squats, hs push ups Le Bercail birthday dinner for Tet w/ Fram. No workout today
Ruggedness Training April 40112-40712
40112 – Sunday #288 180 AM sleeping is sporadic, LG training today and I feel weak. Mercury is in retrograde, I didn’t know it but things still feel blah. LG training tough as usual, but I’m getting stronger and more comfortable in the water. These classes remind me I can go further.
AM – suspension training (work)
PM – YMCA: Legs – Chest – back, shoulders. Guts & Butts, Squats.
40212 – Monday #289 - Suspension Training (work) Took that creatine stuff that make me tingle. (Skin crawl). Flush with H2O. ACV after work.
PM: 180 decent sleep, air squats, p-shake, yogurt + fruit… off to YMCA for a short set.
Energy was low, the day was rushed and I was exhausted modified with super sets.
Deadlifts – str8 legged, low reps & DB press 60s 3 x 10
DB Pull overs 60s 3 x 10
Crunches
Bent Flies: 45 3 x 8
Pull ups low reps high pulls (working towards muscle ups)
Tri-Bi-Tri (Triceps press downs, Hammer Rope Curls, wide press lat bars)
HR was up.
I may have done too much in the last 24 hrs or I should have my body conditioned/adapt to such activity.
Guts & Butts was pretty cool. I added a few things, new moves. Turkey burger for dinner. Added gurana to the mix and COQ10 & Yohimbe.
40312 – Tuesday #290 – AM – relaxed push ups, seemed pretty easy… 178.5 wake up 30% BF 50% H2O not accurate off course. I’m nowhere near 30% body fat. Zombie class today. ACV before bed, p-drink @ wake up, stack, arg and vit c. gonna switch the arg to pre-workout stacks. Didn’t eat much last night but felt worn down.
40412 – Wednesday #291 180 STABILIZING handstand push ups, just to get used to them, balance has improved, shoulders burn, 2 x 4. Finally made a decent omelet w/ egg beaters. Ankle not as sore, may have time to prep b4 class. Wake stack, (Vit C, Herbalvision, Aspirin).
40512 178.5 (Thursday) #292 woke dehydrated w/ no dinner, hand stand push ups to start, no more than 4 or 6, ankle feels better FF at the Y.
Holy Heart Rate! FF was a burner today. I need to get into shape.
40612 180.5 (Friday) #293 I’m liking how the weight’s been going… down. Also in the same pattern for wt loss/muscle growth. That up/down roller coaster pattern.
On a bus to NYC no morning X, out dancing w/ rum & coke last night (Titty Titty Bang Bang) and a bottle of H2O, hit the Midtown II for lox egg white omelet, etc. the usual, fruits, nuts, stack for breakfast.
I should Note Corwin and started drinking at 2pm for lunch, w/ fries, finished at 2am. Weekends in Brooklyn are like this.
40712 (Saturday) #294 no weight taken: Brooklyn bender, many drinks and ate out often yesterday. Oskar’s for Lamb Burgers, Indian Road Café for dinner, Circle Line Cruise NYC.
AM – suspension training (work)
PM – YMCA: Legs – Chest – back, shoulders. Guts & Butts, Squats.
40212 – Monday #289 - Suspension Training (work) Took that creatine stuff that make me tingle. (Skin crawl). Flush with H2O. ACV after work.
PM: 180 decent sleep, air squats, p-shake, yogurt + fruit… off to YMCA for a short set.
Energy was low, the day was rushed and I was exhausted modified with super sets.
Deadlifts – str8 legged, low reps & DB press 60s 3 x 10
DB Pull overs 60s 3 x 10
Crunches
Bent Flies: 45 3 x 8
Pull ups low reps high pulls (working towards muscle ups)
Tri-Bi-Tri (Triceps press downs, Hammer Rope Curls, wide press lat bars)
HR was up.
I may have done too much in the last 24 hrs or I should have my body conditioned/adapt to such activity.
Guts & Butts was pretty cool. I added a few things, new moves. Turkey burger for dinner. Added gurana to the mix and COQ10 & Yohimbe.
40312 – Tuesday #290 – AM – relaxed push ups, seemed pretty easy… 178.5 wake up 30% BF 50% H2O not accurate off course. I’m nowhere near 30% body fat. Zombie class today. ACV before bed, p-drink @ wake up, stack, arg and vit c. gonna switch the arg to pre-workout stacks. Didn’t eat much last night but felt worn down.
40412 – Wednesday #291 180 STABILIZING handstand push ups, just to get used to them, balance has improved, shoulders burn, 2 x 4. Finally made a decent omelet w/ egg beaters. Ankle not as sore, may have time to prep b4 class. Wake stack, (Vit C, Herbalvision, Aspirin).
40512 178.5 (Thursday) #292 woke dehydrated w/ no dinner, hand stand push ups to start, no more than 4 or 6, ankle feels better FF at the Y.
Holy Heart Rate! FF was a burner today. I need to get into shape.
40612 180.5 (Friday) #293 I’m liking how the weight’s been going… down. Also in the same pattern for wt loss/muscle growth. That up/down roller coaster pattern.
On a bus to NYC no morning X, out dancing w/ rum & coke last night (Titty Titty Bang Bang) and a bottle of H2O, hit the Midtown II for lox egg white omelet, etc. the usual, fruits, nuts, stack for breakfast.
I should Note Corwin and started drinking at 2pm for lunch, w/ fries, finished at 2am. Weekends in Brooklyn are like this.
40712 (Saturday) #294 no weight taken: Brooklyn bender, many drinks and ate out often yesterday. Oskar’s for Lamb Burgers, Indian Road Café for dinner, Circle Line Cruise NYC.
Some back development.
The back is always a surprise to me, because I'm so busy looking at the front.
A bit premature; these were taken April 12, 2012.. we haven't gotten to those notes yet, but oh well...
Ruggedness Training March 32512-33112
This works out well, I get to the end of the month at the end of the week and start anew. Nice!!
32512 – Sunday #281 – 180.5 LG training, spring cleaning, should be strong enough for suspension training at work. Practice: air squats and burpees, Pool workout training: treading, treading w/ no hands/ treading with wt.
No dinner post LG training, fruit protein shake (mass gainer) filled me up. Rt ankle sore but not REAL sore, advised not to ice so I’ll rub and see about Herbs and acupuncture. Maybe work the chair tonight.
32612 #282 Late suspension training and air squats practice, T-mix, apple, salad n pretzels.
Wake up 182, after ritual 180. P-shake, fruit, windy and cold, runny nose, ankle hurts.
Monday Lift Therapy:
Deadlifts – str8 legged 3 sets progress from 225 to 300.
Power singles, progress to 350..(w/ straps) went up surprisingly strong, 25 lbs off personal best and 55 away from long term goal. (405, 8 plates on an Olympic bar)
Barbell shrugs, prog to 2 sets of 6 (315 w/ straps)
Various Pull ups (working towards muscle up on smith machine) L- close grip pulls, inverted pull ups on dip machine.
Peck deck 105 3 sets, 10, 8, 6
Shoulder lat flies: 20, 25, 30 (last set was momentum assisted.)
Good Butts&Guts session at Temple.
32712 – Tuesday (work) #283
Chicken Tinga & Tea at Cosi (last nite) trail mix from wawa – did not feel the need for sus-training since Mondays awesomeness and today’s Zombie Battle and Aqua Box double header. Left upper thigh feels like there’s a rash, it also feels big and thick, but should feel more solid. Got a glimpse of legs at Temple (mirror) good definition, should try and photo them at some point.
Iced my ankle anyway.
PM – wake 180 (Lazy scale got to weight twice, I need to get a battery for it) Tea, stack, fruit/nut breakfast 2 GX at TU today.
Sessions are lite, felt strong in PUMPED, may have been too easy. Ankle Ouch!
32812 – Wednesday #284... woke early, chilled in bed for a while. 180 lbs.
Suspension training over night – even the wing chest was stronger, more reps on short angles.
Oh yeah, dips!! More than just a hold, maybe stronger tonight, deeper angles (esp for back/rows) I may stick around a few weeks when I’m off (forgot what I meant by this).
32912 – Thursday – #285 Strong sus-training, deep angles.
Wake 180 – No ACV AM, maybe psy-husk over the wknd but don’t think there’s much to flush. Ankle’s still bad, look into acupuncture wknd also. Functional GX at the Y tonight. GX was strong and lively, we did massive squats and the monster. Casein/fruit shake post GX. (Off tonight).
33012 Friday 179!! #286 Woke from a bizarre dream about 3 young boys who owned a garage, but never told me they owned it. My car was there and I decided not to have the work done. Low calorie intake last night, just snacking mostly. Whey shake & fruit & yogurt, tea, wake stack. Ankle was fine until near trip-trauma. DUH!!
A weak lift therapy session but a session nonetheless. Yesterday may have exhausted me more than I thought.
Squats: progressed to 225 and did 2 x 6 – legs felt tight but not sore, less flexible than usual.
Shin lexes 55 lbs.
Db press – started with 80s and dropped to 50s; chest neglect, rt shoulder pain means I gotta lift less.
Pull overs 60s 3 x 10 reps.
Calf raises 4 x 25 135.
Leg curls – light
Single leg extensions – moderate, for one leg anyway.
Triceps cable press down – moderate wt. + wide tri-press with lat bar.
Biceps – rope cable curls + db bench curls. Did an extra set for the lefty.
Black Belt Theatre Night at Tets with Tacos and dark & Stormies… that will add weight.
33112 – Saturday #287 - 181 to be expected, but should be able to break through 180 again… need to push the set point down to my goal.. then what?? Acting? Modeling?? Eesh, I may actually have to do it.
This was a day of rest, took pix at Cross Fit and got a message, stood on my hands a few times for pix, otherwise just chilled. Oh yeah, arms were sore from the workout, I’m going to need to blast the tri-bis more often. Maybe I need a vanity month?? Perhaps April, deadlifts and chest development. I told myself I’d stop squatting this month in prep for the BSR (10 mile run) but that seems doubtful with the ankle issue. Oh yeah, late entry, bought Tiger Baum from the ankle and have been applying it almost daily. The massage helped, need to do what Keanne told me for the calf muscles.
32512 – Sunday #281 – 180.5 LG training, spring cleaning, should be strong enough for suspension training at work. Practice: air squats and burpees, Pool workout training: treading, treading w/ no hands/ treading with wt.
No dinner post LG training, fruit protein shake (mass gainer) filled me up. Rt ankle sore but not REAL sore, advised not to ice so I’ll rub and see about Herbs and acupuncture. Maybe work the chair tonight.
32612 #282 Late suspension training and air squats practice, T-mix, apple, salad n pretzels.
Wake up 182, after ritual 180. P-shake, fruit, windy and cold, runny nose, ankle hurts.
Monday Lift Therapy:
Deadlifts – str8 legged 3 sets progress from 225 to 300.
Power singles, progress to 350..(w/ straps) went up surprisingly strong, 25 lbs off personal best and 55 away from long term goal. (405, 8 plates on an Olympic bar)
Barbell shrugs, prog to 2 sets of 6 (315 w/ straps)
Various Pull ups (working towards muscle up on smith machine) L- close grip pulls, inverted pull ups on dip machine.
Peck deck 105 3 sets, 10, 8, 6
Shoulder lat flies: 20, 25, 30 (last set was momentum assisted.)
Good Butts&Guts session at Temple.
32712 – Tuesday (work) #283
Chicken Tinga & Tea at Cosi (last nite) trail mix from wawa – did not feel the need for sus-training since Mondays awesomeness and today’s Zombie Battle and Aqua Box double header. Left upper thigh feels like there’s a rash, it also feels big and thick, but should feel more solid. Got a glimpse of legs at Temple (mirror) good definition, should try and photo them at some point.
Iced my ankle anyway.
PM – wake 180 (Lazy scale got to weight twice, I need to get a battery for it) Tea, stack, fruit/nut breakfast 2 GX at TU today.
Sessions are lite, felt strong in PUMPED, may have been too easy. Ankle Ouch!
32812 – Wednesday #284... woke early, chilled in bed for a while. 180 lbs.
Suspension training over night – even the wing chest was stronger, more reps on short angles.
Oh yeah, dips!! More than just a hold, maybe stronger tonight, deeper angles (esp for back/rows) I may stick around a few weeks when I’m off (forgot what I meant by this).
32912 – Thursday – #285 Strong sus-training, deep angles.
Wake 180 – No ACV AM, maybe psy-husk over the wknd but don’t think there’s much to flush. Ankle’s still bad, look into acupuncture wknd also. Functional GX at the Y tonight. GX was strong and lively, we did massive squats and the monster. Casein/fruit shake post GX. (Off tonight).
33012 Friday 179!! #286 Woke from a bizarre dream about 3 young boys who owned a garage, but never told me they owned it. My car was there and I decided not to have the work done. Low calorie intake last night, just snacking mostly. Whey shake & fruit & yogurt, tea, wake stack. Ankle was fine until near trip-trauma. DUH!!
A weak lift therapy session but a session nonetheless. Yesterday may have exhausted me more than I thought.
Squats: progressed to 225 and did 2 x 6 – legs felt tight but not sore, less flexible than usual.
Shin lexes 55 lbs.
Db press – started with 80s and dropped to 50s; chest neglect, rt shoulder pain means I gotta lift less.
Pull overs 60s 3 x 10 reps.
Calf raises 4 x 25 135.
Leg curls – light
Single leg extensions – moderate, for one leg anyway.
Triceps cable press down – moderate wt. + wide tri-press with lat bar.
Biceps – rope cable curls + db bench curls. Did an extra set for the lefty.
Black Belt Theatre Night at Tets with Tacos and dark & Stormies… that will add weight.
33112 – Saturday #287 - 181 to be expected, but should be able to break through 180 again… need to push the set point down to my goal.. then what?? Acting? Modeling?? Eesh, I may actually have to do it.
This was a day of rest, took pix at Cross Fit and got a message, stood on my hands a few times for pix, otherwise just chilled. Oh yeah, arms were sore from the workout, I’m going to need to blast the tri-bis more often. Maybe I need a vanity month?? Perhaps April, deadlifts and chest development. I told myself I’d stop squatting this month in prep for the BSR (10 mile run) but that seems doubtful with the ankle issue. Oh yeah, late entry, bought Tiger Baum from the ankle and have been applying it almost daily. The massage helped, need to do what Keanne told me for the calf muscles.
Thursday, March 29, 2012
Ruggedness Training March 31812-32412
31812 – Sunday – #274 back in Philly, decent weekend, return numbers 182 lbs 14% body fat 60% H2O – this always happens after a weekend where I drink cocktails and water.. No workout just relax, drink and not over eat. Ankle seems like textbook tendonitis sore after sitting until it warms up.. Knee follows (not much blood flow in Achilles which makes for slow recover, UGH!) Guess I can get them both checked… curious about the knee. Life Guard Training week 3 – felt much stronger and more comfortable in the water, spent a good deal of time at the bottom of 9 feet, pretty awesome.
31912 – AM Monday #275 – Suspension training; went lower with the stronger, early moves. Open chest maybe 12 degree angle, shaking – (when the shaking decreases it will be a major sign of progress.) One arm push outs against the wall, rt side needs assist.. sore shoulder.
Held suspension dips – core and shoulder.
Also my warm up and my favorites, supine grip dive pull back and prone grip… I’ve memorized most of what I want to do, felt strong in the pool yesterday, but the chlorine messed with my eyes.
Subbed Aqua Today
Start Homework… push ups 5 x 10 (Oh, got to make more room in gym and clean.)
PM: slept to the alarm; morning push ups were hard. 182 – six days str8 Not complaining.
Aqua good session, nice view; better guts & butts session.
Thought Mad dog was dead, he’s doing a little last minute barking, lungs are being cleared during GX, UGH…. Kind of tough. Maybe the ankle won’t swell up too badly.
32012 AM Tuesday #276 – Work: suspension training on tap, my rationalization is to imagine it’s my job to hoist stuff, climb ropes etc. If it was my job to do his daily, I’d develop the muscles needed to do the job, thus, any night at work I have the strength to get in here, I should do suspension work.
Restarting Arginine at wake up today. The only difference I noticed was that I got this cold, which I don’t think arg could have stopped. In fact I didn’t stop the NO Explode which had arg and creatine in it. Still taking the OxyElite, haven’t measured yet, but I seem to look leaner – could be the placebo effect, however I still weight 182 (well as of last weigh in.) Also, taking protein almost daily, when I’m home, sometimes pre other times post and at times the casein before bed. 90 days left until the anniversary of Ruggedness training, I may provide a report of the changes that have occurred and perhaps I need to take more pix as well.
32112 Wednesday – #277 woke up 180.5 no symptoms, but I don’t trust Mad dog – nose started running after shower. No or little soreness in the AM, I think I can feel the muscles adapting. Wake up push up rotation. Haven’t lifted wts in a while, missed last Friday & Monday. Aspirin, Eye Stuff, & Arg, Oatmeal w/ syrup and strawbs, vit stack & vit C – Aqua Box today. Finished the goat and spaghetti, ankle hurts less, relentless icing and ointmenting.
Runny nose and congestion. Mad Dog still lives. Good aqua session.
32212 182 – Thursday: #278 Back to normal, suspension training at work, finally felt it. I can go 4 days, then a break. Better today – everything – slight nose run, allergies? Hell no!! Strong in GX at the Y today!! Best of the month. Pyl-husk AM… protein & fruit shake after Y & soft pretzels. Guilty pleasure AM (carrot cake).
32312 – Friday #279 180.5 after morning ritual 77 degrees out. No runny nose but did have to blow some snot out – No allergies!! YMCA lift therapy today, morning protein drink then almonds, bananas, blueberries & honey, Asp. Eye, & Arg. ACV before bed.
Good lift therapy session:
Squats Maxed @ 245 total 4 sets
Leg press – 8 plates no cable (3 sets, progressive)
Calf press – felt the ankle
Calf Raise – 200 ish max + (Smith)
Shin Flex – (super sets)
Various pull ups (will describe later)
Small bar mil press (60 lbs. 3 sets of 10)
Leg Extensions progress to rack.
Leg curls prog to 195 then back to 180.
Seems like I was there for a long time, chatting/advising.
32412 Saturday #280 – Woke up 182 then 180.5 after a whiz, amazing the dif a little fluid makes. Cross fit first time.. OH SHISH!! Push ups, air squats, burpees in teams and a mile run split in 3 sets. Ankle flaired up, looking into acupuncture and Chinese herbs for tendonitis, otherwise spring cleaning, front room, first floor.
31912 – AM Monday #275 – Suspension training; went lower with the stronger, early moves. Open chest maybe 12 degree angle, shaking – (when the shaking decreases it will be a major sign of progress.) One arm push outs against the wall, rt side needs assist.. sore shoulder.
Held suspension dips – core and shoulder.
Also my warm up and my favorites, supine grip dive pull back and prone grip… I’ve memorized most of what I want to do, felt strong in the pool yesterday, but the chlorine messed with my eyes.
Subbed Aqua Today
Start Homework… push ups 5 x 10 (Oh, got to make more room in gym and clean.)
PM: slept to the alarm; morning push ups were hard. 182 – six days str8 Not complaining.
Aqua good session, nice view; better guts & butts session.
Thought Mad dog was dead, he’s doing a little last minute barking, lungs are being cleared during GX, UGH…. Kind of tough. Maybe the ankle won’t swell up too badly.
32012 AM Tuesday #276 – Work: suspension training on tap, my rationalization is to imagine it’s my job to hoist stuff, climb ropes etc. If it was my job to do his daily, I’d develop the muscles needed to do the job, thus, any night at work I have the strength to get in here, I should do suspension work.
Restarting Arginine at wake up today. The only difference I noticed was that I got this cold, which I don’t think arg could have stopped. In fact I didn’t stop the NO Explode which had arg and creatine in it. Still taking the OxyElite, haven’t measured yet, but I seem to look leaner – could be the placebo effect, however I still weight 182 (well as of last weigh in.) Also, taking protein almost daily, when I’m home, sometimes pre other times post and at times the casein before bed. 90 days left until the anniversary of Ruggedness training, I may provide a report of the changes that have occurred and perhaps I need to take more pix as well.
32112 Wednesday – #277 woke up 180.5 no symptoms, but I don’t trust Mad dog – nose started running after shower. No or little soreness in the AM, I think I can feel the muscles adapting. Wake up push up rotation. Haven’t lifted wts in a while, missed last Friday & Monday. Aspirin, Eye Stuff, & Arg, Oatmeal w/ syrup and strawbs, vit stack & vit C – Aqua Box today. Finished the goat and spaghetti, ankle hurts less, relentless icing and ointmenting.
Runny nose and congestion. Mad Dog still lives. Good aqua session.
32212 182 – Thursday: #278 Back to normal, suspension training at work, finally felt it. I can go 4 days, then a break. Better today – everything – slight nose run, allergies? Hell no!! Strong in GX at the Y today!! Best of the month. Pyl-husk AM… protein & fruit shake after Y & soft pretzels. Guilty pleasure AM (carrot cake).
32312 – Friday #279 180.5 after morning ritual 77 degrees out. No runny nose but did have to blow some snot out – No allergies!! YMCA lift therapy today, morning protein drink then almonds, bananas, blueberries & honey, Asp. Eye, & Arg. ACV before bed.
Good lift therapy session:
Squats Maxed @ 245 total 4 sets
Leg press – 8 plates no cable (3 sets, progressive)
Calf press – felt the ankle
Calf Raise – 200 ish max + (Smith)
Shin Flex – (super sets)
Various pull ups (will describe later)
Small bar mil press (60 lbs. 3 sets of 10)
Leg Extensions progress to rack.
Leg curls prog to 195 then back to 180.
Seems like I was there for a long time, chatting/advising.
32412 Saturday #280 – Woke up 182 then 180.5 after a whiz, amazing the dif a little fluid makes. Cross fit first time.. OH SHISH!! Push ups, air squats, burpees in teams and a mile run split in 3 sets. Ankle flaired up, looking into acupuncture and Chinese herbs for tendonitis, otherwise spring cleaning, front room, first floor.
Wednesday, March 21, 2012
Ruggedness Training March 31112-31712
31112 - life guard training. 180.5. #267 (Sunday) Slept most of the day, coughed myself to sleep over and over. Life guard training was pretty good. Not much pool work, but I did feel stronger. Need to practice treading and brick. No coughing or runny nose in the pool. 4 quick lengths to warm up, from going 24 laps to 4, then I get uptight. Can I run, lift, teach and work tomorrow??
31212: (Monday) 181: #268 ... Crazy battle with this virus thru the night, I suppose I’ve gotten used to strange sleep patterns, finally rested in silence. Woke from a dream where someone called to me (wake up..) “Mad Dog” I think I’ll name the virus “Mad Dog” ha ha.. Off to the Y Monday lift therapy, double legs & back, upper back, chest, shoulders, then B&G, maybe have some time for arms??
Felt I was @ 90% strength and energy, then 80% but I move more wt than usual.
Squats: progressed from 135 – 245 keeping the form deep. Last set was only 2 reps. (free squats)
Leg Press (inverted) + Calf raises, progressed to 455 (over load)
BB shrug, rear grip, progressed to 265 – keep the bar off the thighs.
Wide grip pull ups + close grip T-bar row.
Military press – prog from 15s to 22.5s – ready to press 25s for 3 sets.
Cable cross (lo-hi) + bent flies (40s)
Seems it took longer than I’d planned, but I had some convo, and took longer breaks to compensate for Mad Dog and heavier lifts.)
G&B Good session – I thought it was easier than the class did.
31312 (Tuesday) #269 Work, AM: Once again I’m sitting here nursing the Achilles tendon & when I try to look at it I catch a cramp in my inner thigh. Probably won’t get to suspension tonight, want to stay off the foot, usually 2 days of healing, UGH! Will I be able to do that run? Plus my freekin’ knee inside boney hurts on contact, as if it’s bruised.
If I note there’s been no coughing @ work will I take a coughing fit?
4:09AM – Will I cough when I get to sleep?
31312 PM: Wake up 181 – Woke at alarm, fewer coughing fits, coughing is more prevalent horizontally. Feels like Mad Dog is breaking up.
Meanwhile – rt ankle sore, swollen, iced b4 bed and post wake up, heat treated and wrapped, oh yeah 72 degrees out. How does this weather affect Mad Dog, stronger or weaker?
ZAP was more intense than I thought, maybe over compensating for sick and sore, returned tired and hungry to café.. Great salmon dinner.
31412- AM work: (Wednesday) #270 Lite suspension training, short angles, like lifting small wts. Feeling tired – lower coughing – nose started running after popping a Halls!?! Iced the ankle – will probably do that for a few more times today. It’s (rt ankle) visibly swollen and looks sore. Sore to touch too.
DRINK MORE WATER!!
While sipping green pomegranate tea I felt a surge of happiness – it was nice, first time so maybe it isn’t the tea but a comb of things…
PM- 31412 182 – Mad Dog’s weakening. This actually may have been a compound of incidents. Slept well, sweated out some. Some coughing fits at sleep. Achilles is better, still a limp, no chance to ice, AM or PM, thus far.
To Temple for Aqua Box NRG is ok, got this swimming with the brick challenge hangin over me. I don’t remember any soreness after suspension training.
31512 – AM Work – (Thursday) #271 Runny nose, sneezing, Mad Dog’s weakening, suspension training but kind of weak.
182 steady, three days str8 – is this b/c of the cold? Functional Fitness at the Y, pretty good, took it easy on “us” ha ha.
31612 – 182 (Friday) – #272 up early and back to sleep knee snapped back into place, but I didn’t know it was out, thought it hurt b/c it was compensating for the ankle, which is still sore and still wrapped.
NYC – walked around Manhattan, dark & stormies with Mr. Smith, Hiroko and Kaylen, some random peeps at Commonwealth.
31712 (Saturday) #273: Brooklyn chillin’ with spring on the way maybe I should come up with more body conditioning morning routines, ankle seems better, but haven’t walked on it yet. Knee hurts to touch, probably should have that checked. Can legitimately make primary care phys appts now. I am behind on BSR training due to ankle. GRR, flat surface training, no hills, maybe treadmill.
31212: (Monday) 181: #268 ... Crazy battle with this virus thru the night, I suppose I’ve gotten used to strange sleep patterns, finally rested in silence. Woke from a dream where someone called to me (wake up..) “Mad Dog” I think I’ll name the virus “Mad Dog” ha ha.. Off to the Y Monday lift therapy, double legs & back, upper back, chest, shoulders, then B&G, maybe have some time for arms??
Felt I was @ 90% strength and energy, then 80% but I move more wt than usual.
Squats: progressed from 135 – 245 keeping the form deep. Last set was only 2 reps. (free squats)
Leg Press (inverted) + Calf raises, progressed to 455 (over load)
BB shrug, rear grip, progressed to 265 – keep the bar off the thighs.
Wide grip pull ups + close grip T-bar row.
Military press – prog from 15s to 22.5s – ready to press 25s for 3 sets.
Cable cross (lo-hi) + bent flies (40s)
Seems it took longer than I’d planned, but I had some convo, and took longer breaks to compensate for Mad Dog and heavier lifts.)
G&B Good session – I thought it was easier than the class did.
31312 (Tuesday) #269 Work, AM: Once again I’m sitting here nursing the Achilles tendon & when I try to look at it I catch a cramp in my inner thigh. Probably won’t get to suspension tonight, want to stay off the foot, usually 2 days of healing, UGH! Will I be able to do that run? Plus my freekin’ knee inside boney hurts on contact, as if it’s bruised.
If I note there’s been no coughing @ work will I take a coughing fit?
4:09AM – Will I cough when I get to sleep?
31312 PM: Wake up 181 – Woke at alarm, fewer coughing fits, coughing is more prevalent horizontally. Feels like Mad Dog is breaking up.
Meanwhile – rt ankle sore, swollen, iced b4 bed and post wake up, heat treated and wrapped, oh yeah 72 degrees out. How does this weather affect Mad Dog, stronger or weaker?
ZAP was more intense than I thought, maybe over compensating for sick and sore, returned tired and hungry to café.. Great salmon dinner.
31412- AM work: (Wednesday) #270 Lite suspension training, short angles, like lifting small wts. Feeling tired – lower coughing – nose started running after popping a Halls!?! Iced the ankle – will probably do that for a few more times today. It’s (rt ankle) visibly swollen and looks sore. Sore to touch too.
DRINK MORE WATER!!
While sipping green pomegranate tea I felt a surge of happiness – it was nice, first time so maybe it isn’t the tea but a comb of things…
PM- 31412 182 – Mad Dog’s weakening. This actually may have been a compound of incidents. Slept well, sweated out some. Some coughing fits at sleep. Achilles is better, still a limp, no chance to ice, AM or PM, thus far.
To Temple for Aqua Box NRG is ok, got this swimming with the brick challenge hangin over me. I don’t remember any soreness after suspension training.
31512 – AM Work – (Thursday) #271 Runny nose, sneezing, Mad Dog’s weakening, suspension training but kind of weak.
182 steady, three days str8 – is this b/c of the cold? Functional Fitness at the Y, pretty good, took it easy on “us” ha ha.
31612 – 182 (Friday) – #272 up early and back to sleep knee snapped back into place, but I didn’t know it was out, thought it hurt b/c it was compensating for the ankle, which is still sore and still wrapped.
NYC – walked around Manhattan, dark & stormies with Mr. Smith, Hiroko and Kaylen, some random peeps at Commonwealth.
31712 (Saturday) #273: Brooklyn chillin’ with spring on the way maybe I should come up with more body conditioning morning routines, ankle seems better, but haven’t walked on it yet. Knee hurts to touch, probably should have that checked. Can legitimately make primary care phys appts now. I am behind on BSR training due to ankle. GRR, flat surface training, no hills, maybe treadmill.
Sunday, March 11, 2012
Ruggedness Training March 30412-31012
30412 Sunday #260 182. Started LG sessions, all teenies, 'cept me. Realizing I may have bitten off more than i can handle, or maybe it's that I wasn't 100%, still fighting the war and all. I lack bouyancy, treading with arms is tough enough, without, nearly impossible for me. Guess I could practice more. My toes were cramping, got to start the sea salt water stuff again, esp. with the BSR coming. I was wiped out afterwards, plus the cold made for an interesting night.
30512 Monday #261 180 - is normally rock bottom for me, today was just going back and forth between bed, the floor and the tub (hot baths/soaks) and the kitchen. The first thing I do once I can stand is wash dishes. I like having my hands in hot water, i noticed there was very little if any sweating with this war. Not many chills either... a lot of dehydration, dry mouth, taste distortion, cramping. I went thru many coconut waters 17 oz each. Coming out of it now. No lifting today and luckily GX sessions are on Spring Break. Thinkin' i might take an extra night off from the job, just b/c I can - plus that place is NOT conducive to healing. I'll go in when I'm sick already, but not when I'm getting better.
Can't bring myself to exercise, still rebuilding and planning. Legs tomorrow at Temple??
30612 Tuesday #262 180 - Sleep was weird, I felt strong in my dreams and tangled up in my sheet. Woke up easily like 3-4am Ate hearty, turkey canadian bacon, red potato fries mushrooms and onions, seemed to burn it off in my sleep.
So here's the deal.. to the IBC for legs, shoulders and a run if I can hang, then dinner then work. Day Uno is always legs
(no records today) Squats - Leg Slide Press - seated calf raise + shin flex (shin flex doesn't work well due to the type of wts there. Leg extensions, standing lef curl. calf machine presses.
Shoulders - Military press, Shoulder lat-flies, bent flies, front raises, shoulder machine (tough).
30712 - Wednesday #263 182: Resume Oxy-E today after a recovery lay off. BSR training ran (run/walk) 4 miles down prkwy, which brough on coughing and made illness stronger.. or so it seems.
30812 Thursday #264 183: Legs are sore rt ankle playing up again. Suspension training - I can feel the body adapting, more control, more strength "new" muscles are getting used to doing this at work. This is awesome.
YMCA good session, sore ankle, no voice, stronger than last week and I'm still stronger than I ever was when I've been sick.
30912 Friday #265 181.5: Suspension training for the last 3 nites, lift therapy later today, maybe legs and vanity. Still coughing since 30812 AM @ work. Woke up slow and leisurely coughed myself to sleep, nose runny, going to Y for lift therapy. Decided to go heavy today and the theme was barbell work...
Deadlifts - progresses to 305 (4 sets total; started at 245) felt strong even tho sick.
Shrugs - went to 315 3 short sets 6 or less.
Row rev grip - came close to body wt... about 160-185 can't quite remember.
Military Press - 3 sets of 10, note to start with 15 lbs on each side.
Incline Press - small sets 115.. my barbell benching is weak. Is that the price of body wt training?
Curls... think i had 7 lbs on each side.
31012 - Saturday #266 - 183.5 up at 3am, off the previous night; did chores. Back and forth to bed all day... doing battle some very lite abs work in the eve/night. Coughing and bringing up phlegm so at least it's getting out of there. Haven't been sick like this in so long, maybe 12 years now. Gotta start at zero again. Hope it doesn't become a habit.
Some of the characteristics of this virus I've noticed: No stuffy nose, nose often seems to run for no reason and without warning, changing from outside to inside triggers it. There was no coughing until the day I ran, then all kinds of "coughing fits" especially at night or lying on my back. Also no fever and the energy drain only seems to come... or I only succumb to it when I don't have anything important to do. The coughing makes for a sore throat, bit no swelling-type sore throat. Been throwing back the vitamin C's; sea salt in my water and drinking lots, esp at work. Coconut water, tea and elixir (ginger, clove, cinnamon.) And protein drinks too.
30512 Monday #261 180 - is normally rock bottom for me, today was just going back and forth between bed, the floor and the tub (hot baths/soaks) and the kitchen. The first thing I do once I can stand is wash dishes. I like having my hands in hot water, i noticed there was very little if any sweating with this war. Not many chills either... a lot of dehydration, dry mouth, taste distortion, cramping. I went thru many coconut waters 17 oz each. Coming out of it now. No lifting today and luckily GX sessions are on Spring Break. Thinkin' i might take an extra night off from the job, just b/c I can - plus that place is NOT conducive to healing. I'll go in when I'm sick already, but not when I'm getting better.
Can't bring myself to exercise, still rebuilding and planning. Legs tomorrow at Temple??
30612 Tuesday #262 180 - Sleep was weird, I felt strong in my dreams and tangled up in my sheet. Woke up easily like 3-4am Ate hearty, turkey canadian bacon, red potato fries mushrooms and onions, seemed to burn it off in my sleep.
So here's the deal.. to the IBC for legs, shoulders and a run if I can hang, then dinner then work. Day Uno is always legs
(no records today) Squats - Leg Slide Press - seated calf raise + shin flex (shin flex doesn't work well due to the type of wts there. Leg extensions, standing lef curl. calf machine presses.
Shoulders - Military press, Shoulder lat-flies, bent flies, front raises, shoulder machine (tough).
30712 - Wednesday #263 182: Resume Oxy-E today after a recovery lay off. BSR training ran (run/walk) 4 miles down prkwy, which brough on coughing and made illness stronger.. or so it seems.
30812 Thursday #264 183: Legs are sore rt ankle playing up again. Suspension training - I can feel the body adapting, more control, more strength "new" muscles are getting used to doing this at work. This is awesome.
YMCA good session, sore ankle, no voice, stronger than last week and I'm still stronger than I ever was when I've been sick.
30912 Friday #265 181.5: Suspension training for the last 3 nites, lift therapy later today, maybe legs and vanity. Still coughing since 30812 AM @ work. Woke up slow and leisurely coughed myself to sleep, nose runny, going to Y for lift therapy. Decided to go heavy today and the theme was barbell work...
Deadlifts - progresses to 305 (4 sets total; started at 245) felt strong even tho sick.
Shrugs - went to 315 3 short sets 6 or less.
Row rev grip - came close to body wt... about 160-185 can't quite remember.
Military Press - 3 sets of 10, note to start with 15 lbs on each side.
Incline Press - small sets 115.. my barbell benching is weak. Is that the price of body wt training?
Curls... think i had 7 lbs on each side.
31012 - Saturday #266 - 183.5 up at 3am, off the previous night; did chores. Back and forth to bed all day... doing battle some very lite abs work in the eve/night. Coughing and bringing up phlegm so at least it's getting out of there. Haven't been sick like this in so long, maybe 12 years now. Gotta start at zero again. Hope it doesn't become a habit.
Some of the characteristics of this virus I've noticed: No stuffy nose, nose often seems to run for no reason and without warning, changing from outside to inside triggers it. There was no coughing until the day I ran, then all kinds of "coughing fits" especially at night or lying on my back. Also no fever and the energy drain only seems to come... or I only succumb to it when I don't have anything important to do. The coughing makes for a sore throat, bit no swelling-type sore throat. Been throwing back the vitamin C's; sea salt in my water and drinking lots, esp at work. Coconut water, tea and elixir (ginger, clove, cinnamon.) And protein drinks too.
Monday, March 05, 2012
Ruggedness Training February-March 22612-30312
22612 - (Sunday) #253 183.5 - Woke dehydrated and hung over, but this was expected and prepared for. Celebration last night was nice.. pasta,cake, rum and sweets. Just chilled and socialized today.
22712 Monday 184.5: #254 Attribute this to the weekend, expect to return no later than Wednesday . Erratic sleep, but many hours rest. Hitting the Y today before Temple. Trying to figure out what to do. deadlifts to start for sure and shin flex, maybe combine this is possible. Calf raises and db shrugs. Looking like another super set day. Military press* a must to add this to the regular routine. I need this kind of strength, maybe front squats, think I need this also. Maybe call this Gutter Day, moves I need but don't like.
Note: Since i've been doing deep squats my knees have gotten stronger, less if any pain on impact, no twisting and haven't had to ice or heat rub. Will they hold up during the BSR. will maybe stop squats om April 6th, 1 month prior to the run.
Another super set day and felt it!! finished with a solid 20 min soldier walk. So this is how it actually looked.
1. Deadlifts progressive to 255 max (maybe 3 reps??) str8 leg. + shin flex 70lb db.
2. Calf raises (Smith) + front squats, free barbell, light wts (15s)
3. Military press bb (15s-17s) + db shrugs 85s
4. Bent flies (45s) + standing EZ curls 25s (>10 reps)
5. Peck Deck progresses to max 135 maybe??
6. over head triceps extension 100?
7. tri press down w/ lat bar, very wide grip.
8. Soldier walk.
Guts & Butts - a bit more beat than usual but jacked up the session some rt thigh cramping had to get some honey.
22812 - Tuesday #255 Very hyped the first few hours at work, pretzels salad t-mix. Wake up 183.5 morning routine followed my own advice, had oatmeal. blueberries and syrup to prolong NRG for Zombie Annihilation today. Good sessions
22912 Wednesday #256... (184) of course mentioning strength of rt knee and now it hurts, also rt ankle/heel probably Achilles tendon, got me walking slow/limp. Not sure what I did but it probably happened Mon or Tues.
Leap Day slow starter rainy dreary got some extra zzzz good aqua box session got rt ankle wrapped need to ice. 184 at wake up didn't think i had that much food, could it be muscle? Got to start checking BF with calipers. Muscle measure March 1. Appendages.
30112 - Thursday #257.. 184 feel fat. Some TRX/USA work at the job. Lite eats, rt foot wrapped if i don't have my protein as soon as i wake up I don't take it. (Maybe my body doesn't want or isn't craving it? Processing what's already taken?? Who knows?
GX Functional Fitness at the Y Oh yeah Happy Birthday, 100 push ups, weren't so touch, but tough enough. Woke up ACV, Almonds Banana Blue berries w/ Honey good breakfast.
I probably pushed FF a bit hard today, I ran out of strength and energy, and afterwards realized i was coming down with something... I think the Zombies won today. Anyway after fitness training the Birthday became awesome!! ha... Went to work and did Suspension training, just some lite and holding. I am determined to make myself stronger using this stuff... and possibly bigger!!
30212 - Friday #258... 182 The drop took longer than expected but could be because I'm sneezy, achy and dopey, trying to get the bad stuff out, been pumping the vitamin C and it's been staying in (usually if i don't need it it's eliminated.) So the runny nose and sneezing and tiredness kept me from lift therapy today. The baddens are beginning to exit. You know I'm not going down without a battle!!
Appendage measurements in cms. I am aiming for the Grecian Ideal, may link this somewhere sometime.
Left side
Wrist.....................................17.25
Forearm................................28.5
Upper Arm (no flex)................34.5
Upper thigh...........................61
Lower thigh (just above knee)..44.25
Ankle....................................22
Rt Side
Wrist........................................17.25
Forearm...................................29.25
Upper Arm (no flex)......................39*
Upper thigh.................................60.5
Lower thigh (just above knee).......34.5
Ankle........................................22.5
These are the goal numbers: (No ankle, I suppose b/c ankles aren't supposed to grow)
Forearm...................................32
Upper Arm (no flex)...................40
Upper thigh..............................59
Since I'm only measuring appendages I didn't include shoulders, waist, hips or chest, maybe later if I REALLY want to feel bad.
*Significant difference. So I'm a day late things don't always work out as scheduled.
30312 - #259 Saturday 182 Start at the gig, still cold symptomy, but plan to set up the suspension straps and do some work. Don't know what the rest of the day will bring. Maybe some home work, some stretching or just yoga?? Did nothing at work. Slept late today. Should probably take a LONG soak and see what can be done. Also pulled up the Grecian formula of body composition to see how close I am to specs. It's just a guideline.
22712 Monday 184.5: #254 Attribute this to the weekend, expect to return no later than Wednesday . Erratic sleep, but many hours rest. Hitting the Y today before Temple. Trying to figure out what to do. deadlifts to start for sure and shin flex, maybe combine this is possible. Calf raises and db shrugs. Looking like another super set day. Military press* a must to add this to the regular routine. I need this kind of strength, maybe front squats, think I need this also. Maybe call this Gutter Day, moves I need but don't like.
Note: Since i've been doing deep squats my knees have gotten stronger, less if any pain on impact, no twisting and haven't had to ice or heat rub. Will they hold up during the BSR. will maybe stop squats om April 6th, 1 month prior to the run.
Another super set day and felt it!! finished with a solid 20 min soldier walk. So this is how it actually looked.
1. Deadlifts progressive to 255 max (maybe 3 reps??) str8 leg. + shin flex 70lb db.
2. Calf raises (Smith) + front squats, free barbell, light wts (15s)
3. Military press bb (15s-17s) + db shrugs 85s
4. Bent flies (45s) + standing EZ curls 25s (>10 reps)
5. Peck Deck progresses to max 135 maybe??
6. over head triceps extension 100?
7. tri press down w/ lat bar, very wide grip.
8. Soldier walk.
Guts & Butts - a bit more beat than usual but jacked up the session some rt thigh cramping had to get some honey.
22812 - Tuesday #255 Very hyped the first few hours at work, pretzels salad t-mix. Wake up 183.5 morning routine followed my own advice, had oatmeal. blueberries and syrup to prolong NRG for Zombie Annihilation today. Good sessions
22912 Wednesday #256... (184) of course mentioning strength of rt knee and now it hurts, also rt ankle/heel probably Achilles tendon, got me walking slow/limp. Not sure what I did but it probably happened Mon or Tues.
Leap Day slow starter rainy dreary got some extra zzzz good aqua box session got rt ankle wrapped need to ice. 184 at wake up didn't think i had that much food, could it be muscle? Got to start checking BF with calipers. Muscle measure March 1. Appendages.
30112 - Thursday #257.. 184 feel fat. Some TRX/USA work at the job. Lite eats, rt foot wrapped if i don't have my protein as soon as i wake up I don't take it. (Maybe my body doesn't want or isn't craving it? Processing what's already taken?? Who knows?
GX Functional Fitness at the Y Oh yeah Happy Birthday, 100 push ups, weren't so touch, but tough enough. Woke up ACV, Almonds Banana Blue berries w/ Honey good breakfast.
I probably pushed FF a bit hard today, I ran out of strength and energy, and afterwards realized i was coming down with something... I think the Zombies won today. Anyway after fitness training the Birthday became awesome!! ha... Went to work and did Suspension training, just some lite and holding. I am determined to make myself stronger using this stuff... and possibly bigger!!
30212 - Friday #258... 182 The drop took longer than expected but could be because I'm sneezy, achy and dopey, trying to get the bad stuff out, been pumping the vitamin C and it's been staying in (usually if i don't need it it's eliminated.) So the runny nose and sneezing and tiredness kept me from lift therapy today. The baddens are beginning to exit. You know I'm not going down without a battle!!
Appendage measurements in cms. I am aiming for the Grecian Ideal, may link this somewhere sometime.
Left side
Wrist.....................................17.25
Forearm................................28.5
Upper Arm (no flex)................34.5
Upper thigh...........................61
Lower thigh (just above knee)..44.25
Ankle....................................22
Rt Side
Wrist........................................17.25
Forearm...................................29.25
Upper Arm (no flex)......................39*
Upper thigh.................................60.5
Lower thigh (just above knee).......34.5
Ankle........................................22.5
These are the goal numbers: (No ankle, I suppose b/c ankles aren't supposed to grow)
Forearm...................................32
Upper Arm (no flex)...................40
Upper thigh..............................59
Since I'm only measuring appendages I didn't include shoulders, waist, hips or chest, maybe later if I REALLY want to feel bad.
*Significant difference. So I'm a day late things don't always work out as scheduled.
30312 - #259 Saturday 182 Start at the gig, still cold symptomy, but plan to set up the suspension straps and do some work. Don't know what the rest of the day will bring. Maybe some home work, some stretching or just yoga?? Did nothing at work. Slept late today. Should probably take a LONG soak and see what can be done. Also pulled up the Grecian formula of body composition to see how close I am to specs. It's just a guideline.
Sunday, February 26, 2012
Ruggedness Training February 21912-22512
21912 182.5 Sunday #246 - I made the weekend, swimming, yoga and after yoga leg presses and seated calf raises, two things I can't do at the Y. Now I'm tired. Got the night off, nothing to do. So I'll chill, clean, take my daily pic and call it a night. Go big tomorrow.
22012 182 Monday #247 This day was so awesome it took 12 hours of sleep to recover, details later.
Up at 1am to 4am doing chores, back up again at 11am
Chest day at the Y, changed up from the plan:
Incline BB hi wt low reps
flat rev grip bb press (25s)
decline smith w/ cable
pull overs 85 (strong!)
flat flies progressive 20-35 arms wide.
shrugs BB prog 135-225
bent flies.. 45s
Up row bb prog 5s-15s (too much)
Shoulders - seated press 40s low reps
standing laterals 20-25x2
sing arm laterals 15 x 8 reps
Run .75 mi. walked .25
DONE!
Guts & Butts!
Feeling like another purge happening, fat or protein? wt is consistent, eating also, no cheat days recently - going for an everyother day no meat regimen then work into every 2 days. Will probablyhave to intro carbs/starch back into the rotation and see what happens. Protein supps my replace meals, chicken & fish still in.
Guts & Butts pretty intense must've depleted sugar triceps cramped, honey shot did the trick.
22112 181.5 12 hrs rest, wasn't sleep the whole time.. FaTuesday #248 - I never had a doubt I'd make it here when I started, things have changed, but I expect that as well. It was a double shot - I kind of almost burned out in PUMPED today, so we did early abs while I recovered, ha ha... PT at aqua box Tuesday is not a big day there either they will market it better or drop it, is my guess. Then everyone will miss it. I kind of had to rebuild myself from yesterday and then tomorrow - Y first, then Aqua Box then work.
22212 - 182 (Wednesday) #249 - I realized there's no time to hit the Y before Aqua Box unless I'm off Tuesdays, so Weds become a de facto break day, except when I'm on break from Temple, maybe do home work or shoulders afterwards. Tuna, relish & cheese b4 gx. The usual "stack" honey, bcaa, brewers yeast and OxyE post-gx, very light shoulder work. I think I'm taking too much protein. Probably need to get back to p-husk/ACV regimen along with the new stuff i am doing. Need more travel food too.
22312 (AM Entry) Some decent USA(Trx) work at the gig, dips are pathetic, need more shoulder strength - do more of these even if I'm just holding the pose. Healty elim 5:45am back to regular, maybe p-husk one day ACV the next, will experiment and mix things up. Feel like I've got too much foreign stuff in the bod & not enough food.
PM - 183 Thursday #250 - p-husk did its job 24hoiurs later.. serious elim. ate meat for dinner and over night, turkey chicken tuna yesterday. Chillin today, massage, dinner at Mom's probably meat.
Saw some impressive definition in the upper torso this morning, nice. wondering which part of the routine is working (best.) Had fish at Mom's, it was a good dinner, too much chocolate at work, call it a cheat day.)
22412 (Friday) #251 182.5 Very lethargic today, dreary and rainy, dp ain't right, chocolate I'm guessing. p-husk in the AM post work headed to the Y for legs & pull day (back essentially.)
Legs: strong squats last set 225 x 3 solid & deep!
Leg Press was strong also went beyond the norm (+50 lbs) - need to do these more often at Temple.
Pulls - with hooks & straps - ridiculous!! Feeling strong upper body and core/lower abs. Wore me out, came close to the wall and never did more than 8 reps.
Leg Curls, awesome!! 195 new personal best... progress!!
Leg -X strong, racked the last set 225lbs. Need another place to do these.
Once again a seemingly dull dreary weak day turned out to be very strong if not energetic, glad I didn't ditch it!! Maybe I've learned my body..
22512 (Saturday) #252 182 - Wake up, protein drink, crock pot melange w/ curry/jerk chicken. Vanity day atthe YMCA, all upper body all super sets, can't really remember the order, but something like what follows:
BB shrugs rev grip + wrist curls (bb) the reg grip shrugs and rev grip barbell curls.
Cable and mini str8 bar work:
Up row, shrugs, biceps curls
Bent flies (db) wide rev grip triceps pull down
mini bar curls, shoulder laterals, mini bar military press (rear delt/upper rt tricep pain at first, fine by final set.
Almost decided not to train today...Pisces party tonight.
22012 182 Monday #247 This day was so awesome it took 12 hours of sleep to recover, details later.
Up at 1am to 4am doing chores, back up again at 11am
Chest day at the Y, changed up from the plan:
Incline BB hi wt low reps
flat rev grip bb press (25s)
decline smith w/ cable
pull overs 85 (strong!)
flat flies progressive 20-35 arms wide.
shrugs BB prog 135-225
bent flies.. 45s
Up row bb prog 5s-15s (too much)
Shoulders - seated press 40s low reps
standing laterals 20-25x2
sing arm laterals 15 x 8 reps
Run .75 mi. walked .25
DONE!
Guts & Butts!
Feeling like another purge happening, fat or protein? wt is consistent, eating also, no cheat days recently - going for an everyother day no meat regimen then work into every 2 days. Will probablyhave to intro carbs/starch back into the rotation and see what happens. Protein supps my replace meals, chicken & fish still in.
Guts & Butts pretty intense must've depleted sugar triceps cramped, honey shot did the trick.
22112 181.5 12 hrs rest, wasn't sleep the whole time.. FaTuesday #248 - I never had a doubt I'd make it here when I started, things have changed, but I expect that as well. It was a double shot - I kind of almost burned out in PUMPED today, so we did early abs while I recovered, ha ha... PT at aqua box Tuesday is not a big day there either they will market it better or drop it, is my guess. Then everyone will miss it. I kind of had to rebuild myself from yesterday and then tomorrow - Y first, then Aqua Box then work.
22212 - 182 (Wednesday) #249 - I realized there's no time to hit the Y before Aqua Box unless I'm off Tuesdays, so Weds become a de facto break day, except when I'm on break from Temple, maybe do home work or shoulders afterwards. Tuna, relish & cheese b4 gx. The usual "stack" honey, bcaa, brewers yeast and OxyE post-gx, very light shoulder work. I think I'm taking too much protein. Probably need to get back to p-husk/ACV regimen along with the new stuff i am doing. Need more travel food too.
22312 (AM Entry) Some decent USA(Trx) work at the gig, dips are pathetic, need more shoulder strength - do more of these even if I'm just holding the pose. Healty elim 5:45am back to regular, maybe p-husk one day ACV the next, will experiment and mix things up. Feel like I've got too much foreign stuff in the bod & not enough food.
PM - 183 Thursday #250 - p-husk did its job 24hoiurs later.. serious elim. ate meat for dinner and over night, turkey chicken tuna yesterday. Chillin today, massage, dinner at Mom's probably meat.
Saw some impressive definition in the upper torso this morning, nice. wondering which part of the routine is working (best.) Had fish at Mom's, it was a good dinner, too much chocolate at work, call it a cheat day.)
22412 (Friday) #251 182.5 Very lethargic today, dreary and rainy, dp ain't right, chocolate I'm guessing. p-husk in the AM post work headed to the Y for legs & pull day (back essentially.)
Legs: strong squats last set 225 x 3 solid & deep!
Leg Press was strong also went beyond the norm (+50 lbs) - need to do these more often at Temple.
Pulls - with hooks & straps - ridiculous!! Feeling strong upper body and core/lower abs. Wore me out, came close to the wall and never did more than 8 reps.
Leg Curls, awesome!! 195 new personal best... progress!!
Leg -X strong, racked the last set 225lbs. Need another place to do these.
Once again a seemingly dull dreary weak day turned out to be very strong if not energetic, glad I didn't ditch it!! Maybe I've learned my body..
22512 (Saturday) #252 182 - Wake up, protein drink, crock pot melange w/ curry/jerk chicken. Vanity day atthe YMCA, all upper body all super sets, can't really remember the order, but something like what follows:
BB shrugs rev grip + wrist curls (bb) the reg grip shrugs and rev grip barbell curls.
Cable and mini str8 bar work:
Up row, shrugs, biceps curls
Bent flies (db) wide rev grip triceps pull down
mini bar curls, shoulder laterals, mini bar military press (rear delt/upper rt tricep pain at first, fine by final set.
Almost decided not to train today...Pisces party tonight.
Saturday, February 18, 2012
Ruggedness Training February 21212-21812
21212 - (Sunday) #239 182 Chillin at home 182 home shoulders and overnite bod-wit at work.
21312 - 183.5 (Monday) #240 Good strong "Bravo" wk at the Y (details in phone).
New wake up routine; protein drink, then breakfast, NO X pre-workout & honey post workout, soft pretzels, honey almond & papaya dried before next session. (GX). Feel the urge to purge.
21412 - 180 (Tuesday) #241 Got to bed early last night, wake, tea then protein drink & fruit, almonds, yogurt & honey breakfast piddle around the house work... should probably have more substantial food today. Exhausting ZEST session yesterday, chill Aquabox, tired me out. In bed early.
21512 181 (Wednesday) #242 - up @ 4am back to sleep til 11:30am - YMCA chest and arms day then aquabox. Good chest day changed a few things around.
Incline BB press
decline flies (db)
flat press (Dbs)
pull overs (went to 70)
ez bar skull crushers (25 plates)
tri-pres down on lat machine
biceps cable curls /~0~\
mini str8 bar curls
Strong Aqua Box session
Tired and back to work. Days off are like fasting, more supps than food.
21612 181 (Thursday) #243 (I should be measuring today but no time. Will get to it on the wknd.) FF-YMCA: did I just get a headache from eating tuna and cheese? Been doing wake-up protein all week and psy-husk in morn after work (just 1 or 2 days??). Intense FF session, they see to be more intense n the cardio zone which will help me burn more,but i wonder if the shakes & Oxy have anything to do with the alleged(?) energy/intensity increase. Got Vitamin E and flaxseed supps, Pedialite for post workout dextrose, seems expensive for post workout tho, honey is cheaper. Got the aspirin as per doc's recommendation. "baby" aspirin is now "low dose" adult - took one - got a year's worth. I'd better not get a heart attack!! which is unlikely whether i take aspirin or not as the ticker is "normal" which i take to mean normally healthy.
DAY 244
21712 181.5 (Friday) #244 - Lift Therapy... Today was legs and back: Staring with deep squats I pushed the last set up to 205 with 6 solid deep reps!! Then leg presses. 3 sets of wide grip high pull ups (8-10-12) Rev. grip barbell rows with knees close (this makes the balance muscles in the core do more work), High pull (for upper back) seated rows, bent flies (knees close), Peck Deck, lo-to-hi cable crossovers, leg curls* (*180 lbs I haven't done this much in a LONG time, legs have gotten stronger here). Leg extensions, stayed at 195 and increased reps. Oblique work and out!!
21812 - 182.5 (Saturday) #245 - measurement day, OK so I'm a day or two (or more) behind. No matter. Just about every 60 days I measure my belly. I use cm instead of fractions of inches, that would be discouraging and less accurate. I use the same tape measure and the same approximate locations. The last measuring day is up here somewhere. I'm not going to make the whole chart, I'll just note the change from 60 days ago, and from the beginning... 242 days ago. Yes, I'm a bit anal like this.
Top - 97cm + 2cm from last time and +4 from the start - this is due to an expanding back!!
Middle 87.5 - 2.5 - 6cm total!! This is significant, first place I hit my goal of being in the 80s!!!
Bottom 93.5 - 0.5 - 5.5 from the beginning. This is the belly button zone, probably the hardest and it looks like I slowed down in the last 60 days.
Under 94 -0.5 -3.5 another tough zone, the last 60 were small, but overall a significant loss. These areas will have to be dieted and exercised off... and it will take some time.
This actually is encouraging considering the last 60 days included the winter and holiday seasons, usually times of low activity and high caloric (celebration) intake. Next measurement day around day #320 we'll be well into spring and very close to the 1 year mark. Oh yeah, I got a 60 or 90? day supply of OxyElite which is suppose to target belly fat, so we can check if the numbers change significantly. It won't be THAT scientific, but if I make any significant eating changes they will be noted here.
Oh, I signed up for the Broad St. Run, so run training may impact the numbers as well.
Another note before I post this; The last couple of days I've been sleeping straight through to the alarm, where as I usually sleep maybe 4 or 5 hours, wake up and then have to get the last 90 mins. separately.
OK Today's session I posted all over the place: 6 laps swim warm up, than as planned, swim-sprint intervals, basically I swim a fast length, rest, slow swim back and repeat. Did 4 intervals, then ran 3 miles on the treadmill in 35 minutes. That's all. Now I can post.
21312 - 183.5 (Monday) #240 Good strong "Bravo" wk at the Y (details in phone).
New wake up routine; protein drink, then breakfast, NO X pre-workout & honey post workout, soft pretzels, honey almond & papaya dried before next session. (GX). Feel the urge to purge.
21412 - 180 (Tuesday) #241 Got to bed early last night, wake, tea then protein drink & fruit, almonds, yogurt & honey breakfast piddle around the house work... should probably have more substantial food today. Exhausting ZEST session yesterday, chill Aquabox, tired me out. In bed early.
21512 181 (Wednesday) #242 - up @ 4am back to sleep til 11:30am - YMCA chest and arms day then aquabox. Good chest day changed a few things around.
Incline BB press
decline flies (db)
flat press (Dbs)
pull overs (went to 70)
ez bar skull crushers (25 plates)
tri-pres down on lat machine
biceps cable curls /~0~\
mini str8 bar curls
Strong Aqua Box session
Tired and back to work. Days off are like fasting, more supps than food.
21612 181 (Thursday) #243 (I should be measuring today but no time. Will get to it on the wknd.) FF-YMCA: did I just get a headache from eating tuna and cheese? Been doing wake-up protein all week and psy-husk in morn after work (just 1 or 2 days??). Intense FF session, they see to be more intense n the cardio zone which will help me burn more,but i wonder if the shakes & Oxy have anything to do with the alleged(?) energy/intensity increase. Got Vitamin E and flaxseed supps, Pedialite for post workout dextrose, seems expensive for post workout tho, honey is cheaper. Got the aspirin as per doc's recommendation. "baby" aspirin is now "low dose" adult - took one - got a year's worth. I'd better not get a heart attack!! which is unlikely whether i take aspirin or not as the ticker is "normal" which i take to mean normally healthy.
DAY 24421712 181.5 (Friday) #244 - Lift Therapy... Today was legs and back: Staring with deep squats I pushed the last set up to 205 with 6 solid deep reps!! Then leg presses. 3 sets of wide grip high pull ups (8-10-12) Rev. grip barbell rows with knees close (this makes the balance muscles in the core do more work), High pull (for upper back) seated rows, bent flies (knees close), Peck Deck, lo-to-hi cable crossovers, leg curls* (*180 lbs I haven't done this much in a LONG time, legs have gotten stronger here). Leg extensions, stayed at 195 and increased reps. Oblique work and out!!
21812 - 182.5 (Saturday) #245 - measurement day, OK so I'm a day or two (or more) behind. No matter. Just about every 60 days I measure my belly. I use cm instead of fractions of inches, that would be discouraging and less accurate. I use the same tape measure and the same approximate locations. The last measuring day is up here somewhere. I'm not going to make the whole chart, I'll just note the change from 60 days ago, and from the beginning... 242 days ago. Yes, I'm a bit anal like this.
Top - 97cm + 2cm from last time and +4 from the start - this is due to an expanding back!!
Middle 87.5 - 2.5 - 6cm total!! This is significant, first place I hit my goal of being in the 80s!!!
Bottom 93.5 - 0.5 - 5.5 from the beginning. This is the belly button zone, probably the hardest and it looks like I slowed down in the last 60 days.
Under 94 -0.5 -3.5 another tough zone, the last 60 were small, but overall a significant loss. These areas will have to be dieted and exercised off... and it will take some time.
This actually is encouraging considering the last 60 days included the winter and holiday seasons, usually times of low activity and high caloric (celebration) intake. Next measurement day around day #320 we'll be well into spring and very close to the 1 year mark. Oh yeah, I got a 60 or 90? day supply of OxyElite which is suppose to target belly fat, so we can check if the numbers change significantly. It won't be THAT scientific, but if I make any significant eating changes they will be noted here.
Oh, I signed up for the Broad St. Run, so run training may impact the numbers as well.
Another note before I post this; The last couple of days I've been sleeping straight through to the alarm, where as I usually sleep maybe 4 or 5 hours, wake up and then have to get the last 90 mins. separately.
OK Today's session I posted all over the place: 6 laps swim warm up, than as planned, swim-sprint intervals, basically I swim a fast length, rest, slow swim back and repeat. Did 4 intervals, then ran 3 miles on the treadmill in 35 minutes. That's all. Now I can post.
Friday, February 17, 2012
Ruggedness Training February 20512-21112
20512 (Sun) day 232 184 (Sunday) Is it the protein? 10 min treadmill 3.5 mph w/ back back (Temple) 1 hour power yoga w/ Dweeta (Dita). rt shoulder pain when doing side planks. Hope I can keep yoga up thru winter. The test of this session will be in strength, muscle size and reduction in belly size if not weight. Wt should actually increase if I'm adding adequate muscle and shredding fat.
20612 (Mon) Day 233 Awesome workout day lifting at the Y. (wt on chart), Chest day then butts & guts, "C" Day details in phone. I seems to have super energy for gx sessions when I lift for 60-90 mins before. The travel time is the rest period. Even the memories get me stoked!!
20712 (Tues) Day 234 - 183 - Up early, windows and doors going in today. Double shot Tuesday @Temple. Started OxyElite today.
20812 (Wed) Day 235 - (Wednesday) (181.5) Last day of door/window installation, just chilled around the house. Snow - Aqua Box was lite, see what i can do at home tonight maybe lift b4 FF tomorrow @ the Y).
20912 (Thurs) Day 236 - (Thursday) 183 - Pork, chickpeas and spinach for dinner. Aquabox & home shoulders-x last night. Doc's appt today. (now.) Then I'm thinking produce, pull work @ the Y then FF (class) & work.
21012 (Fri) Day 237 182 lbs. Friday lift therapy, a good day at the Y!!
21112 (Sat) Day 238 182 - Cloudy cold snowy day, stayed in even after trying to psyche myself up to swim. One day a da like this won't exist for me. Home shoulders work... feeling stronger I must say and less painful.
20612 (Mon) Day 233 Awesome workout day lifting at the Y. (wt on chart), Chest day then butts & guts, "C" Day details in phone. I seems to have super energy for gx sessions when I lift for 60-90 mins before. The travel time is the rest period. Even the memories get me stoked!!
20712 (Tues) Day 234 - 183 - Up early, windows and doors going in today. Double shot Tuesday @Temple. Started OxyElite today.
20812 (Wed) Day 235 - (Wednesday) (181.5) Last day of door/window installation, just chilled around the house. Snow - Aqua Box was lite, see what i can do at home tonight maybe lift b4 FF tomorrow @ the Y).
20912 (Thurs) Day 236 - (Thursday) 183 - Pork, chickpeas and spinach for dinner. Aquabox & home shoulders-x last night. Doc's appt today. (now.) Then I'm thinking produce, pull work @ the Y then FF (class) & work.
21012 (Fri) Day 237 182 lbs. Friday lift therapy, a good day at the Y!!
21112 (Sat) Day 238 182 - Cloudy cold snowy day, stayed in even after trying to psyche myself up to swim. One day a da like this won't exist for me. Home shoulders work... feeling stronger I must say and less painful.
Wednesday, February 08, 2012
Ruggedness Training January-February 12912-20412
12912 (Sun) Day 225 184.5 back in Philly, may do some light stuff tonight. Got the stress test tomorrow, then GX, maybe i can get a swim in. Note to self, find out about YMCA Lifeguard Training. Sitting home tonight rethinking my workout goals. I think I've cut enough fat and gone in enough different directions to get back to basics. I'd mentioned BtoB earlier in a FB post and I think that's what I need, pre-Spring. 3 days of body builder type lifting, Legs/Back/Chest - Legs/Upper Back/Shoulders - Chest/Tris/Bis - Back/Legs/Tris - and rotate something like that. This is just rain storming.. I'll also have to do it with progressive resistance and keep better notes, even if I don't post them here. Plus I have to get to running again and keep up the swimming.... and eventually swim faster and do swim-run combos. add an actual yoga class and keep up the bod-wt training at work. Full tilt lifestyle, which reminds me... the diet for this... I'll hv to follow my own advice and write down everything I eat, add 2 protein shakes per day and take them more deliberately.Home shoulders training. Gonna need these to bench!.
13012 (Mon) Day 226 183: Stress Test today, then guts & butts... stressed out in so many ways. Rebuilding over night ready for BIG FAT EXERCISE Tuesday!! I think I'll go to the Y before PUMPED if I can.
13112 (Tues) Day 227 180.5 Finished up the month same weight as I started. Now I want to start packing on muscle so it's back to basics if I can get my self together and get to the Y in a couple of hours and THEN teach two classes.. It can be done. Gotta start with a good fueling... breakfast that is. Today I felt like I wanted to go maybe too far: Did a very intense home-workout; shoulders, triceps and biceps this morning, in lieu of going to the Y (didn't budget time well enough.) Then PUMPED - had a very enthusiastic session, the Aqua Box with 2 people. I kinda want to swim tonight, still feel energetic, but who knows how I'll feel in an hour. Mixed a protein shake: 8pz H2O, 7 ice cubes, 1 scoop Casein (blueberry flavor), 1 tbsp hemp protein, handful of blueberries, tbsp peanut butter - blend, tastse pretty good. Second shot of protein sup today. Perhaps body can handle digestion now. Got a 1/4 mi swim in. Weak... I feel like I have to restart from scratch. Added some side and back strokes to the mix this time.
____________________FEBRUARY__________________________________
20112 (Wed) Day 228 180.5 FEBRUARY - Make it to the Y, lift heavy, lead Aqua Box, come home, chill... stretch maybe. Made it to the Y for ALPHA Day workout, Legs/Chest/triceps, then walked 30 mins on treadmill steady 3.5 mph, incline up then down max HR 136 - fat burn zone. That's the key, burn fat build muscle stay in fat burn zone post lifting, do intervals from time to time and swim. Oh forgot the morning workout, just a series of push ups, regular, crab, close & shoulders,
20212 (Thurs) Day 229 180.5 - Decided to walk 30 minutes before Functional Fitness Class... it was good, got me hyped but I was dehydrated by the end of the session, triceps and legs cramped.. not too bad, but it happened.
20312 - (Fri) Day 230 - 182 lift therapy It was a Bravo Day which focused on upper back and lower legs & shoulders, I threw in a set of deadlifts for the low back upper thighs connection. I actually have the routine in my phone, believe it or not. Let's see if I can remember:
Barbell shrugs
Deadlifts
Shin Flex
Bent Lateral Flies
Calf raises (standing)
Seated Shoulder press - (shoulders are weak and need to be pumped up, but slowly)
Bent 1 arm shrug
Up-row
Shoulder laterals
Calf press (on leg press machine)
30 minute solder walk 4 mph inclines and intervals.
Also started Mass builder post workout protein shakes. Will probably alternate between protein shakes to see what happens.
20412 (Sat) Day 231 - 182.5 Weight still fluctuating 2-3 lbs from sleep to waking, which is most likely water weight as it has been since keeping records. Swam 1/2 mile today, broken up, 10, 6 then 2 laps then 30 mins on the treadmill walking. I have to change up the swimming since I've abandoned my distance goal, I'll have to focus on becoming stronger and faster. Considering interval swim training. Still need to go 6 laps so maybe I should try to take them faster... get HR up.
13012 (Mon) Day 226 183: Stress Test today, then guts & butts... stressed out in so many ways. Rebuilding over night ready for BIG FAT EXERCISE Tuesday!! I think I'll go to the Y before PUMPED if I can.
13112 (Tues) Day 227 180.5 Finished up the month same weight as I started. Now I want to start packing on muscle so it's back to basics if I can get my self together and get to the Y in a couple of hours and THEN teach two classes.. It can be done. Gotta start with a good fueling... breakfast that is. Today I felt like I wanted to go maybe too far: Did a very intense home-workout; shoulders, triceps and biceps this morning, in lieu of going to the Y (didn't budget time well enough.) Then PUMPED - had a very enthusiastic session, the Aqua Box with 2 people. I kinda want to swim tonight, still feel energetic, but who knows how I'll feel in an hour. Mixed a protein shake: 8pz H2O, 7 ice cubes, 1 scoop Casein (blueberry flavor), 1 tbsp hemp protein, handful of blueberries, tbsp peanut butter - blend, tastse pretty good. Second shot of protein sup today. Perhaps body can handle digestion now. Got a 1/4 mi swim in. Weak... I feel like I have to restart from scratch. Added some side and back strokes to the mix this time.
____________________FEBRUARY__________________________________
20112 (Wed) Day 228 180.5 FEBRUARY - Make it to the Y, lift heavy, lead Aqua Box, come home, chill... stretch maybe. Made it to the Y for ALPHA Day workout, Legs/Chest/triceps, then walked 30 mins on treadmill steady 3.5 mph, incline up then down max HR 136 - fat burn zone. That's the key, burn fat build muscle stay in fat burn zone post lifting, do intervals from time to time and swim. Oh forgot the morning workout, just a series of push ups, regular, crab, close & shoulders,
20212 (Thurs) Day 229 180.5 - Decided to walk 30 minutes before Functional Fitness Class... it was good, got me hyped but I was dehydrated by the end of the session, triceps and legs cramped.. not too bad, but it happened.
20312 - (Fri) Day 230 - 182 lift therapy It was a Bravo Day which focused on upper back and lower legs & shoulders, I threw in a set of deadlifts for the low back upper thighs connection. I actually have the routine in my phone, believe it or not. Let's see if I can remember:
Barbell shrugs
Deadlifts
Shin Flex
Bent Lateral Flies
Calf raises (standing)
Seated Shoulder press - (shoulders are weak and need to be pumped up, but slowly)
Bent 1 arm shrug
Up-row
Shoulder laterals
Calf press (on leg press machine)
30 minute solder walk 4 mph inclines and intervals.
Also started Mass builder post workout protein shakes. Will probably alternate between protein shakes to see what happens.
20412 (Sat) Day 231 - 182.5 Weight still fluctuating 2-3 lbs from sleep to waking, which is most likely water weight as it has been since keeping records. Swam 1/2 mile today, broken up, 10, 6 then 2 laps then 30 mins on the treadmill walking. I have to change up the swimming since I've abandoned my distance goal, I'll have to focus on becoming stronger and faster. Considering interval swim training. Still need to go 6 laps so maybe I should try to take them faster... get HR up.
Ruggedness Training January 12212-12812
Falling behind on updates, most likely because I realize i don't have an audience. Have to remember I'll be my audience 3-5 years from now.
12212 (Sunday) Day 218 - 184 lbs. just hoping this is solid weight and not fat. Legs are looking ripped!! Home workout, abs and shoulder work.. lite. Good news from the scale, 14% body fat, suggests the weight gain is either muscle or water or a combo of both. Lifting at the Y (details later) Group Xercise at Temple... that's a good day for me!
12312 (Monday) Day 219 - 183.5 Purge Day Went to the YMCA before guts & butts, which is going to be my new routine. I went all out today, full body weight lifting, super sets, then went and led the session at Temple. My note says it was a Good overall workout day.
12412 (Tuesday) Day 220 184.5 Wondering what's up with the weight gain. Temple double shot today, PUMPED & Aqua Box.
I don't think I should be 'noid about the wt gain since the look is still leaner, measurements coming in less than a month. Continuing bod-wit stuff at work, maybe drink more water, eat more fruit & raw. Core is still strong, balance good but should probably stretch more and longer.
12512 (Wednesday) Day 221 - 182.5 Vietnamese (?) Post GX and that held me over. The wt drop is probably due to food & H2O, maybe a little muscle:fat change. Feel like I should run, possibly hit the Y for some HIIT on the treadmill and take a break from swimming until next week, unless the 15th St Y (Brooklyn) has a [pool (they don't). It's cool how cool stuff just seems to come my way. Thanks J-Doc for the sammich.
YMCA - 30 mins treadmill kept it level 2:30 mins warm up then 30 sec. sprint, then increase sprint time to 45 sec. decrease recovery time equally.
Then bod-wit stuff, hanging ab work, leg and torso stretch, All after Aqua Box!!
Seems like my legs got both stronger and heavier & my stride had widened. I don't remember sprinting 8-9.8 mph without my legs going like a lawn mower.Progress, I need HIIT again to ease back into long runs, I think.
12612 (Thursday) Day 222 Functional Fitness at the YMCA. 180.5
12712 (Friday) Day 223 - 182.5 headed to Brooklyn, Happy Birthday Stazja.. :-) Out drinking ruggedly.
12812 (Sat) Day 224 - No Wt. At this point I'm ready to call this a break, a decadent lost weekend. Lots of drink, eating out with bread and good food. Brooklyn eating and drinking traditions.
12212 (Sunday) Day 218 - 184 lbs. just hoping this is solid weight and not fat. Legs are looking ripped!! Home workout, abs and shoulder work.. lite. Good news from the scale, 14% body fat, suggests the weight gain is either muscle or water or a combo of both. Lifting at the Y (details later) Group Xercise at Temple... that's a good day for me!
12312 (Monday) Day 219 - 183.5 Purge Day Went to the YMCA before guts & butts, which is going to be my new routine. I went all out today, full body weight lifting, super sets, then went and led the session at Temple. My note says it was a Good overall workout day.
12412 (Tuesday) Day 220 184.5 Wondering what's up with the weight gain. Temple double shot today, PUMPED & Aqua Box.
I don't think I should be 'noid about the wt gain since the look is still leaner, measurements coming in less than a month. Continuing bod-wit stuff at work, maybe drink more water, eat more fruit & raw. Core is still strong, balance good but should probably stretch more and longer.
12512 (Wednesday) Day 221 - 182.5 Vietnamese (?) Post GX and that held me over. The wt drop is probably due to food & H2O, maybe a little muscle:fat change. Feel like I should run, possibly hit the Y for some HIIT on the treadmill and take a break from swimming until next week, unless the 15th St Y (Brooklyn) has a [pool (they don't). It's cool how cool stuff just seems to come my way. Thanks J-Doc for the sammich.
YMCA - 30 mins treadmill kept it level 2:30 mins warm up then 30 sec. sprint, then increase sprint time to 45 sec. decrease recovery time equally.
Then bod-wit stuff, hanging ab work, leg and torso stretch, All after Aqua Box!!
Seems like my legs got both stronger and heavier & my stride had widened. I don't remember sprinting 8-9.8 mph without my legs going like a lawn mower.Progress, I need HIIT again to ease back into long runs, I think.
12612 (Thursday) Day 222 Functional Fitness at the YMCA. 180.5
12712 (Friday) Day 223 - 182.5 headed to Brooklyn, Happy Birthday Stazja.. :-) Out drinking ruggedly.
12812 (Sat) Day 224 - No Wt. At this point I'm ready to call this a break, a decadent lost weekend. Lots of drink, eating out with bread and good food. Brooklyn eating and drinking traditions.
Saturday, January 21, 2012
Ruggedness Training January 11512-12112
11512 - Day 211 181.5 lbs. break day??
11612 - Day 212 182.5 - w/ Ben at City Fitness
Deadlifts 3x 8-15 reps; Squats, leg press, leg x & leg curls, 1 arm DB row, pull ups, incl bench press, stretch. Good workout. I was worm?? (I dn't know what this means, maybe I'll figure it out later.)
11712 - Day 213 183.5 BP was 155/74 - oh, this is at the heart center, in for a pre screening for routing stress test. Didn't like the vibe (help) at the spot. They weighed me fully clothed 189.5, so not only do their records suggest I'm over wt, but my BP is high as well. Vanity Day with Ben at City fitness
Warm up (shadow box & kick); upper back shrugs, bent flies, shoulder press, lateral flies, triceps (kick backs and cable pull downs) biceps EZ bar, barbel wrist curls...
11812 Day 214 - 182.5 3/4 mile swim 45 minutes in the pool. I did what I should have been doing, what most ppl do when they swim... they just swim the whole time. I'm still going for and counting laps. I was very psyched about this I want to make a mile as routine as 6 laps feels now.
11912 Day 215 - 182.5 Massage day and GX at the Y. Coming close to the next measurement. Belly doesn't seem any smaller, but I'm measuring in cms, which makes it tough to eyeball. I feel like I lost sight of the Ruggedness Campaign when it comes to land work and outdoor training, however, the swimming laps has exploded. I'll soon have to expand beyond the laps. Rt shoulder trap issue, would be nice if that can get resolved. It's been lingering for a long time, since before the '08 injury. Keep with the work shoulder therapy and in-home lite weights.
12012 Day 216 181.5 After exercising, let me see, every day this week in some way shape or form, the urgency to lift today wasn't there; still I rocked out some leg press/squat super sets with a few sets of inverted calf raises added in. then pull ups+ t-bar row+ shin flex in Super set form, finally went up and did some low cable cross overs to wrap things up.
Now for the pain report. Rt elbow area, rt shoullder and right knee, I do the therapeutic stuff at work as well as the body weight stuff, so I have the weekend (which is supposed to be jacked up weather-wise). Maybe I'll get a swim in Saturday and I should start doing treadmill intervals again, although I'm leading cardio classes, I feel sluggish.
12112 (Saturday) Day 217 184 - After a week of eating out it's catching up with me. Oh yeah it's also been a week of exercising, maybe that's catching up to be too. Not feeling very rugged today. Didn't even shovel the snow, which by the time i went out to shovel it, was ice... so I just threw down some salt. I need to not feel guilty about days like this. After all I did do shoullder and elbow therapy at work last night and did some body work training. Did a few slow and deliberate push ups today to see wher it hurt. Iced and rubbed down the shoulder and forearm.. maybe swim tomorrow?? Slep in didn't even feel like digging out the car. I forgive myself.
11612 - Day 212 182.5 - w/ Ben at City Fitness
Deadlifts 3x 8-15 reps; Squats, leg press, leg x & leg curls, 1 arm DB row, pull ups, incl bench press, stretch. Good workout. I was worm?? (I dn't know what this means, maybe I'll figure it out later.)
11712 - Day 213 183.5 BP was 155/74 - oh, this is at the heart center, in for a pre screening for routing stress test. Didn't like the vibe (help) at the spot. They weighed me fully clothed 189.5, so not only do their records suggest I'm over wt, but my BP is high as well. Vanity Day with Ben at City fitness
Warm up (shadow box & kick); upper back shrugs, bent flies, shoulder press, lateral flies, triceps (kick backs and cable pull downs) biceps EZ bar, barbel wrist curls...
11812 Day 214 - 182.5 3/4 mile swim 45 minutes in the pool. I did what I should have been doing, what most ppl do when they swim... they just swim the whole time. I'm still going for and counting laps. I was very psyched about this I want to make a mile as routine as 6 laps feels now.
11912 Day 215 - 182.5 Massage day and GX at the Y. Coming close to the next measurement. Belly doesn't seem any smaller, but I'm measuring in cms, which makes it tough to eyeball. I feel like I lost sight of the Ruggedness Campaign when it comes to land work and outdoor training, however, the swimming laps has exploded. I'll soon have to expand beyond the laps. Rt shoulder trap issue, would be nice if that can get resolved. It's been lingering for a long time, since before the '08 injury. Keep with the work shoulder therapy and in-home lite weights.
12012 Day 216 181.5 After exercising, let me see, every day this week in some way shape or form, the urgency to lift today wasn't there; still I rocked out some leg press/squat super sets with a few sets of inverted calf raises added in. then pull ups+ t-bar row+ shin flex in Super set form, finally went up and did some low cable cross overs to wrap things up.
Now for the pain report. Rt elbow area, rt shoullder and right knee, I do the therapeutic stuff at work as well as the body weight stuff, so I have the weekend (which is supposed to be jacked up weather-wise). Maybe I'll get a swim in Saturday and I should start doing treadmill intervals again, although I'm leading cardio classes, I feel sluggish.
12112 (Saturday) Day 217 184 - After a week of eating out it's catching up with me. Oh yeah it's also been a week of exercising, maybe that's catching up to be too. Not feeling very rugged today. Didn't even shovel the snow, which by the time i went out to shovel it, was ice... so I just threw down some salt. I need to not feel guilty about days like this. After all I did do shoullder and elbow therapy at work last night and did some body work training. Did a few slow and deliberate push ups today to see wher it hurt. Iced and rubbed down the shoulder and forearm.. maybe swim tomorrow?? Slep in didn't even feel like digging out the car. I forgive myself.
Friday, January 20, 2012
Ruggedness Training January 10812-11412
In case you're just joining me or stumbled across this blog; it's nothing but an exercise diary. You're welcome to read and awe and gasp or laugh and smirk at it. I do suggest that if you're SERIOUS about reaching a certain fitness goal, you first set that goal; second give yourself an adequate amount of time, MINIMUM 6 weeks and third, keep a log/diary. First can be about the exercises you do, how many, when you did them etc. Then add how you felt the next day or 2 days forward. Eventually you may start adding what you eat, the supplements you take, the injuries you've incurred and what you did about it(them). This will help not only you, but anyone who plans to follow in your path. You'll also want to take pictures because a big part of the fitness thing is LOOKING GOOD!! Good luck!! This is a year long project, 366 days which started on June 19th, 2011.
10812 - Day 204 (181 lbs.) Everything I wrote in the past two days was pretty accurate, very accurate! I just didn't need to wait a week, I needed to get RIGHT INTO IT!! Yesterday's swim ignited some momentum and I went back today. Swam a straight 1/3 of a mile when i was only going for 1/4. Things merged and my inner fish came out and took over. It was a very surreal feeling. Like a dream. I told someone that I dream I can breathe underwater and it was almost like that swimming. I got completely lost in my thoughts and counting laps. 1/3 mile is 24 lengths (12 laps) at the Y pool.
This weekend was like a comeback from an imagined epic fail! I realize I need these from time to time to reset my resolve. Now, do i run tomorrow or lift (after I take Xave to the airport)? Or just chill and do something at home? I'm revitalized now, so I have to do something even if it's just the Home Work and some push ups.
10912 - Day 205 (182 lbs.) I think I will take that gym break today. I do reserve the right to exercise at home... Maybe the Home Work out which I haven't done in a while. I'll change the week around. It turned out to be a break day.
11012 - Day 206 (182 lbs.) - Temple today for guts n butts and some lazy home workout stuff. Time to rev things up.... from 1200 push up day whenever to feeling weak just doing 25... use it or lose it dude!!
11112 - Day 207 (181 lbs.) Got my groove back, started with bod-wit wtuff at work, then lower body power at the Y and about to swim it off. It's nice to have little/no other responsibilities other than working out, conditioning, exercise. Bored? No, Lonely? Nope... anti-social loner.. remember??
11212 - Day 208** This is a mysteriously missing day, it was a Thursday so probably GX at the YMCA. I don't usually do more than this on Thursday which is probably why I missed it. KC
11312 - Day 209 180.5 lbs.- Friday the 13th. What was I thinking? Not eating breakfast?? Duh!! Vietnamese spot down 6-9 then got the neck tidied up atthe barber. YMCA Vanity Friday...
DB chest press, Pull overs, Incline Bench press, T-bar, inverted pull, reverse grip row BB, bent flies & peck deck. Close grip rev grip lat pull & str8 arm triceps pull down, b bcurls, it was a good and lite workout. BB press 85s were tough. Losing it (strength) or is that not important? don't give up the home push ups.
11412 - Day 210 181.5 lbs.: Not sure but wt isn't fluctuating that much. Swam a str8 1/2 mile in the pool. Back and forth gets boring but provides a "break" and push off and I wonder how much I'd miss that in another body of water. Ppl hv said "Iron Man" to me a few times, I'd better get to running if this is gonna be a reality.
10812 - Day 204 (181 lbs.) Everything I wrote in the past two days was pretty accurate, very accurate! I just didn't need to wait a week, I needed to get RIGHT INTO IT!! Yesterday's swim ignited some momentum and I went back today. Swam a straight 1/3 of a mile when i was only going for 1/4. Things merged and my inner fish came out and took over. It was a very surreal feeling. Like a dream. I told someone that I dream I can breathe underwater and it was almost like that swimming. I got completely lost in my thoughts and counting laps. 1/3 mile is 24 lengths (12 laps) at the Y pool.
This weekend was like a comeback from an imagined epic fail! I realize I need these from time to time to reset my resolve. Now, do i run tomorrow or lift (after I take Xave to the airport)? Or just chill and do something at home? I'm revitalized now, so I have to do something even if it's just the Home Work and some push ups.
10912 - Day 205 (182 lbs.) I think I will take that gym break today. I do reserve the right to exercise at home... Maybe the Home Work out which I haven't done in a while. I'll change the week around. It turned out to be a break day.
11012 - Day 206 (182 lbs.) - Temple today for guts n butts and some lazy home workout stuff. Time to rev things up.... from 1200 push up day whenever to feeling weak just doing 25... use it or lose it dude!!
11112 - Day 207 (181 lbs.) Got my groove back, started with bod-wit wtuff at work, then lower body power at the Y and about to swim it off. It's nice to have little/no other responsibilities other than working out, conditioning, exercise. Bored? No, Lonely? Nope... anti-social loner.. remember??
11212 - Day 208** This is a mysteriously missing day, it was a Thursday so probably GX at the YMCA. I don't usually do more than this on Thursday which is probably why I missed it. KC
11312 - Day 209 180.5 lbs.- Friday the 13th. What was I thinking? Not eating breakfast?? Duh!! Vietnamese spot down 6-9 then got the neck tidied up atthe barber. YMCA Vanity Friday...
DB chest press, Pull overs, Incline Bench press, T-bar, inverted pull, reverse grip row BB, bent flies & peck deck. Close grip rev grip lat pull & str8 arm triceps pull down, b bcurls, it was a good and lite workout. BB press 85s were tough. Losing it (strength) or is that not important? don't give up the home push ups.
11412 - Day 210 181.5 lbs.: Not sure but wt isn't fluctuating that much. Swam a str8 1/2 mile in the pool. Back and forth gets boring but provides a "break" and push off and I wonder how much I'd miss that in another body of water. Ppl hv said "Iron Man" to me a few times, I'd better get to running if this is gonna be a reality.
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