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.
Saturday, January 21, 2012
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.
Tuesday, January 10, 2012
Monday, January 09, 2012
Sunday, January 08, 2012
Ruggedness Training January 10112-10712
_________________2012_____________JANUARY_____HAPPY NEW YEAR_____________
10112 - Day 197: 180.5 lbs. Not sure what I'll do today. It's back to work tonight. I made it to the other side within my parameters. I can do home work, or run 2 it's a nice day out. Got lots of chores to do. Brunch with the Fram, let's see what inspires me. Didn't really do much... 50 push ups. Maybe do something at work, but must do work monday.
10212 - Day 198 181.5 interesting note, the month (Dec.) w/o Creatine I lost 2 -3 lbs. Cycling back on today. Let's see if it makes a significant difference. Good power day, felt powerful. Made some power and energy gains in clean-jacks, and running up steps. Did the swings last after almost forgetting.
10312 Day 199 181 back to GX today and back to purposeful water drinking last night at work, which got me up 3x to the bano while i was sleeping. Resting weight loss was about the same and wake up H2O was still low, but it will probably take time to see results. Got to get back into the pool.. Thursday nite, friday morning and maybe saturday morning. Hope i haven't lost too much stamina.
10412 - Day 200 - (179.5) Been purposefully drinking up to a 1/2 gallon of H2O over night, cutting down the eating as i sit around on the job. I checked my starting BMI (approx) from 1996... I was at 31.4 (Obese) which ws no surprise. 5-11 225 today at 179.5 I am right at 25, which is over weight, however today there's a lot more lean muscle than there was 16 years ago. Today was body weight training, (bod-wit), I must declare these days are tougher than just lifting weights. Start with 20 minute warm up, cals etc, hit some legs then break out the "hooks and straps" as I described on my FB page. Lots of pulling, pushing, twisting, hanging, balancing, inverted stuff, decline stuff etc.
10512 - Day 201 (180.5) GX at the YMCA today. Yesterday and into early this morning was an odd eating day. Nothing cooked, not that i can remember anyway. 2 protein shakes, 1st Whey then Casein wth peanut butter, octopus, almonds everyday, swiss train mix.. the whole bag, one or 2 apples, a banana, avocado, tomaoto and cheese.
I drank more H2O on the job, got nearly the whole 1/2 gallon and still woke up low on water (according to the scale). Ironically I dreamed my left calf cramped up. What's significant about this is that i didn't wake up. Usually when I dream I have a cramp I really do. So I don't know whether it was "real" or not. Since I'm "complaining" - left oblique is sore, may have over done it, but I don't know when.
I hope I can hit the pool tonight. Good Session at The Y.
10612 - Day 202 (180): Hard to get started today. Sore left oblique. Lunch with Xave then lift therapy at the Y. Still no swimming UG! Maybe tomorrow AM?
Old school workout today..
Squats progressive 20 reps to start maxed at 225 (free squats)
Shin flex - 65s + calf raises + rev calf raises.
T-Bar row + BB shrugs
(Strong today.. almost didn't show up).
Bent flies + Upright Rows
DB wide flies + wrist curls.
Close grip press + EZ bar curls (standing)
Leg Extensions
Peck Deck + Seated chest press.
Shoulder flies + str8 arm tri-pull+redband curls+ front shoulder raises.
Lite stretch and out!!
10712 - Day 203 (180.5) Didn't realize it was day 200 when I woke up.
Slow going lately, feel blah, lethargic, despite 58 degrees, yes it's January in Philly.
Ok- if I don't swim today, which looks likely... heck doesn't matter.. next week break from lifting - bodwit included. Run, swim, rest ... need to get some NRG back.
This basically means it's been hard for me to get out of the bed and the house. Can't even blame the weather. Maybe the diet. I've been eating out quite a bit but not really bad stuff. I've just been lazy and I think activity will rev me up. Aerobic activity (probably be cold next week.. ha!)
This almost didn't happen - decided to go to the pool got 1/6 mile str8 first time ever!! Finished a mile. Total now 10.5 miles, 40.5 miles to go, by March 1. Way behind.
10112 - Day 197: 180.5 lbs. Not sure what I'll do today. It's back to work tonight. I made it to the other side within my parameters. I can do home work, or run 2 it's a nice day out. Got lots of chores to do. Brunch with the Fram, let's see what inspires me. Didn't really do much... 50 push ups. Maybe do something at work, but must do work monday.
10212 - Day 198 181.5 interesting note, the month (Dec.) w/o Creatine I lost 2 -3 lbs. Cycling back on today. Let's see if it makes a significant difference. Good power day, felt powerful. Made some power and energy gains in clean-jacks, and running up steps. Did the swings last after almost forgetting.
10312 Day 199 181 back to GX today and back to purposeful water drinking last night at work, which got me up 3x to the bano while i was sleeping. Resting weight loss was about the same and wake up H2O was still low, but it will probably take time to see results. Got to get back into the pool.. Thursday nite, friday morning and maybe saturday morning. Hope i haven't lost too much stamina.
10412 - Day 200 - (179.5) Been purposefully drinking up to a 1/2 gallon of H2O over night, cutting down the eating as i sit around on the job. I checked my starting BMI (approx) from 1996... I was at 31.4 (Obese) which ws no surprise. 5-11 225 today at 179.5 I am right at 25, which is over weight, however today there's a lot more lean muscle than there was 16 years ago. Today was body weight training, (bod-wit), I must declare these days are tougher than just lifting weights. Start with 20 minute warm up, cals etc, hit some legs then break out the "hooks and straps" as I described on my FB page. Lots of pulling, pushing, twisting, hanging, balancing, inverted stuff, decline stuff etc.
10512 - Day 201 (180.5) GX at the YMCA today. Yesterday and into early this morning was an odd eating day. Nothing cooked, not that i can remember anyway. 2 protein shakes, 1st Whey then Casein wth peanut butter, octopus, almonds everyday, swiss train mix.. the whole bag, one or 2 apples, a banana, avocado, tomaoto and cheese.
I drank more H2O on the job, got nearly the whole 1/2 gallon and still woke up low on water (according to the scale). Ironically I dreamed my left calf cramped up. What's significant about this is that i didn't wake up. Usually when I dream I have a cramp I really do. So I don't know whether it was "real" or not. Since I'm "complaining" - left oblique is sore, may have over done it, but I don't know when.
I hope I can hit the pool tonight. Good Session at The Y.
10612 - Day 202 (180): Hard to get started today. Sore left oblique. Lunch with Xave then lift therapy at the Y. Still no swimming UG! Maybe tomorrow AM?
Old school workout today..
Squats progressive 20 reps to start maxed at 225 (free squats)
Shin flex - 65s + calf raises + rev calf raises.
T-Bar row + BB shrugs
(Strong today.. almost didn't show up).
Bent flies + Upright Rows
DB wide flies + wrist curls.
Close grip press + EZ bar curls (standing)
Leg Extensions
Peck Deck + Seated chest press.
Shoulder flies + str8 arm tri-pull+redband curls+ front shoulder raises.
Lite stretch and out!!
10712 - Day 203 (180.5) Didn't realize it was day 200 when I woke up.
Slow going lately, feel blah, lethargic, despite 58 degrees, yes it's January in Philly.
Ok- if I don't swim today, which looks likely... heck doesn't matter.. next week break from lifting - bodwit included. Run, swim, rest ... need to get some NRG back.
This basically means it's been hard for me to get out of the bed and the house. Can't even blame the weather. Maybe the diet. I've been eating out quite a bit but not really bad stuff. I've just been lazy and I think activity will rev me up. Aerobic activity (probably be cold next week.. ha!)
This almost didn't happen - decided to go to the pool got 1/6 mile str8 first time ever!! Finished a mile. Total now 10.5 miles, 40.5 miles to go, by March 1. Way behind.
Wednesday, January 04, 2012
Ruggedness Training December 122511-123111
This works out nicely. The end of the year coincides with the end of the week. Ruggedness Training continues into 2012 and ends June 18th by which time I should have another theme going... another year long theme Imight add. Hopefully I will have reached some goals and accomplished some fitness feats!!
Oh yes, since my Videos are now linked to You Tube the time line will be out of sync. The vids will come up before the daily diaries.
122511 - Merry Christmas Day 190: 179.5 lbs. after the XMas Eve Fam party, Ate and drank moderately. This could also just be an occasional drop/purge. Still got a week of "Holiday" season to go and then the rest of the winter. Still the set-point goal of 173-178 exists and if I maintain the 175 average I may actually have to try and act/model... more like acting I don't have the bone structure for modeling. I haven't supp'd with protein in he past two days, nor used psyllium husk, or ACV? well maybe only a day or two with out. Little bit of Home Work, shoulders and back stretch.. Note: improve and focus on shoulder isolation push ups... let's go for a solid 25... 5-6 weeks i guess.. ? shoulders take time.
122611 - Day 191 - 181, wt came back, but it seems scale is becoming unreliable, maybe a new one?? 2 mile run 23 mins... 2 mins less than last. seems about right for starting over again. will it do me any good to promise not to stop? It never has before. Power day is in the books... had to make a change and do running up and down steps first w/ 45 lb plate, then deadlifts... went to 295, I'll take my time going to 315, maybe next wednesday, I'll take day after new year's easy, maybe light body work. To round things out:
135 lb clean-n-jacks very low reps, like 4.. 3 sets tho. This is max weight, from here i increase reps.
thrusters, 25s and 2.5s was too much, had to lose the "pennies" plus was already fatigued and right shoulder played up.
DB swings - 1 set w/ 50, 2 with 60. 69 is max for now... just do more reps.
jumping squats.. 50s... easy does it... more reps/
split leg plyo leg press to leg press to plyo 2-leg press... circuit.
Leg extensions
Stretch things out.
By the end I was worn out. I did get through the process rather quickly, very little socializing.
122711 - Day 192 181 - seems like it should be a milestone, but it's not. Home work, stretch and shoulder push ups, i can feel the strength coming in shoulders and upper back, also balance. Just kind of lazed it. I expect to rise and swim tomorrow early. Bowling counts as a workout.. i'll feel it in the morning.
122811 - Day 193 - woke up (181) ran 2 miles 25 mins... ab work, elim - new wt. 179.5. I may have to run every day just to maintain this. Body wt workout - Ate at Ruby Tuesday's. Body Wt work is no joke, only need/ can take about a hour of that anyway. Ha ha, maybe punch it up as i progress.
122911 - Day 194 - 180 - Cheat day, did some early morning stretch, walked to do errands, meal with Yaya, drinks with Sheyna, Haji, KMA & Mo... et al... Early work tomorrow. Lift therapy, go lighter, well maybe heavy legs.
123011 Day 195 - 181 Lift Therapy.. go early.. (earlier than usual) Then what?? Oh yeah, went dancing Body Rock! Dancing counts!!
123111- Day 196 - Rolled out with the Lama, Danced on the sidewalk at a NYE party, and drank with the Fram. Didn't bother with weighing in today... but it's on the chart...
Oh yes, since my Videos are now linked to You Tube the time line will be out of sync. The vids will come up before the daily diaries.
122511 - Merry Christmas Day 190: 179.5 lbs. after the XMas Eve Fam party, Ate and drank moderately. This could also just be an occasional drop/purge. Still got a week of "Holiday" season to go and then the rest of the winter. Still the set-point goal of 173-178 exists and if I maintain the 175 average I may actually have to try and act/model... more like acting I don't have the bone structure for modeling. I haven't supp'd with protein in he past two days, nor used psyllium husk, or ACV? well maybe only a day or two with out. Little bit of Home Work, shoulders and back stretch.. Note: improve and focus on shoulder isolation push ups... let's go for a solid 25... 5-6 weeks i guess.. ? shoulders take time.
122611 - Day 191 - 181, wt came back, but it seems scale is becoming unreliable, maybe a new one?? 2 mile run 23 mins... 2 mins less than last. seems about right for starting over again. will it do me any good to promise not to stop? It never has before. Power day is in the books... had to make a change and do running up and down steps first w/ 45 lb plate, then deadlifts... went to 295, I'll take my time going to 315, maybe next wednesday, I'll take day after new year's easy, maybe light body work. To round things out:
135 lb clean-n-jacks very low reps, like 4.. 3 sets tho. This is max weight, from here i increase reps.
thrusters, 25s and 2.5s was too much, had to lose the "pennies" plus was already fatigued and right shoulder played up.
DB swings - 1 set w/ 50, 2 with 60. 69 is max for now... just do more reps.
jumping squats.. 50s... easy does it... more reps/
split leg plyo leg press to leg press to plyo 2-leg press... circuit.
Leg extensions
Stretch things out.
By the end I was worn out. I did get through the process rather quickly, very little socializing.
122711 - Day 192 181 - seems like it should be a milestone, but it's not. Home work, stretch and shoulder push ups, i can feel the strength coming in shoulders and upper back, also balance. Just kind of lazed it. I expect to rise and swim tomorrow early. Bowling counts as a workout.. i'll feel it in the morning.
122811 - Day 193 - woke up (181) ran 2 miles 25 mins... ab work, elim - new wt. 179.5. I may have to run every day just to maintain this. Body wt workout - Ate at Ruby Tuesday's. Body Wt work is no joke, only need/ can take about a hour of that anyway. Ha ha, maybe punch it up as i progress.
122911 - Day 194 - 180 - Cheat day, did some early morning stretch, walked to do errands, meal with Yaya, drinks with Sheyna, Haji, KMA & Mo... et al... Early work tomorrow. Lift therapy, go lighter, well maybe heavy legs.
123011 Day 195 - 181 Lift Therapy.. go early.. (earlier than usual) Then what?? Oh yeah, went dancing Body Rock! Dancing counts!!
123111- Day 196 - Rolled out with the Lama, Danced on the sidewalk at a NYE party, and drank with the Fram. Didn't bother with weighing in today... but it's on the chart...
Tuesday, January 03, 2012
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