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.
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