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.
Thursday, March 29, 2012
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.
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