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.

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