Ruggedness Training November..:112011-112611

112011 Day 155 182 - recovering from second hand smoke inhalation. E's birthday party, the smoke was OUTside....

112111 Day 156 - 182.5 Up early to swim 3/4 miles, back to sleep after some chores, Guts n Butts at Temple then swim another 1/2 mile at the Y. Figure I'll have to swim 12 miles a month to make the goal which I didn't calculate before so I'm going to have to step it up, or give myself another month. Have to remember to GLIDE... for long distance swims.

112211 - Day 157 182.5 100 push ups to start the day, can still rock 'em didn't really feel it until 70.. is it the swimming, the wts. or did I just get stronger in general?? Dbl ank wt leg and lower ab work. 25 rep sets. (10 lbs ea leg) PUMPED, not much NRG, but not many ppl either, rain + holiday = minimal turn out. No one for Aqua Box..

112311 - Day 158 - 180 100 jacks (no arms) 100 push ups.. 100 atomic crunches.. hurt! before breakfast/weigh in back to psy-husk and ACV. NO Aqua Box, YMCA for traditional station to station progressive resistance weight lifting... (See book) 3 sets 6-10 reps some super sets.
Start: Smith Leg press 405-415
decline press (Smith) 20-40-60 (no cable)
db press 100!!! 1 set 2-3 2 sets failed :-(
T-Bar row 90-95-105
shin flex 65 then 35 (super sets)
Shoulder laterals 35s
Preacher curls - 25's add 2.5s add 5s
Leg Extensions single single double
Lat pull down + tri-press+ kick backs
seated bent lateral flies.

112411 - Day 159 181 Turkey Day Centuries: 100 jax, push ups, atomic crunches. Now to eat.

112511 - Day 160 - 182.5 - Home work out 90 push ups, 125 jax = atomic crunches w/ dbl ankwts - more stretching, leg work (ankwts) more twisting... 3 sets atomic crunches 2ankwts.. (25-30 ea.)

112611 - Day 161 184.5 Today I swam my first mile within a single swimming event. It took me 1 hr 18 mins. I took a lot of breaks, maybe more than I needed, I nonetheless broke through, and I did it in less than a month. Before that I did the most recent version of the home workout which is several push ups... and working the core and legs with double ankle wts. (as mentioned previously) I can't believe it's been 5 days between swim workouts. I didn't feel as strong as I did before. Oh yeah, home workout included more stretching and twisting today. I think I may have taken some snap shots. The upper torso.. shoulders, collar bone, neck and traps are looking leaner. Six is making occasional appearances rt knee is hurting less.

See ya next month.

Ruggedness Training November..:111311-111911

111311 - Day 148 Slept late, worked out at home with ankle weights. (Legs, lower abs) Almost glossed over this, but this workout was actually pretty intense, doubled up on the leg wts which looks pretty cool b/c they resemble warrior boots to me. I work the same kind of abs stuff and leg stuff as I do in TU sessions, except I move much slower and do less reps. I felt the results almost immediately. I think I may do this again, and again...

111411 - Day 149 180 went for med screening. Chol down 8 pts (still over 200, working on it) all other numbers normal range. I am healthy, but I knew that. butts and guts was AWESOME, large enthusiastic class, 1/2 mile swim, strong.. .
Genetics is no excuse strip away teh bad food and bad 'tude and let your best physique come through. Or something like this, it's been edited several times.

111511 - Day 150 180: I didn't mention yesterday that I'd slept about 3 hours before G&B, despite all did including the swim, I slept for about 2 hours, woke up around 2:30am and could not get back to sleep. Got two sessions today, plus I want to get another half swim this eve. I'll probably pass out around sun rise.. How opposite. V-push ups, leg work w/ ankwts.

111611 - Day 151 178.5 22% BF and 55.5% H2O just wasn't that hungry didn't eat big meals, had protein shakes and went to bed early, like 11pm ish up at 2a, going for early swim.. 530, and Aqua Box this eve and work tonight. 3/4 mile swim this morning.. told everyone I knew, new personal best... LOL :-)

111711 - Day 152 - WOW, a milestone day and didn't even realize. 183. Went a few days without the psy-husk and waste accumulated and I felt it; lack of NRG, however that could have been the weather, bad sleep, several factors. Today Functional Fitness at the Y tried some new moves that met with approval. Ditched the hot legs today. Abs are looking impressive I must say, could be the swimming, or probably a the combo of things. I cite the swimming b/c that's the newest part of the routine.

111811 - Day 153 - 182. Scale's not picking up the BF of H2O. It should be noted I have the sniffles, no body aches or anything like that.. not getting a flu shot, will take the Vit-C as usual, and fight it - as usual.

111911 Day 154 182, taking a break day.