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
Monday, December 26, 2011
Ruggedness Training December 121811-122411
121811 - Day 183 - 180.5 Woke up with a slight headache today, maybe the rum, or the coke?? who knows?? Feeling sluggish and thinking it's a good thing I don't have a workout planned... it's massage day. I looked at the goal of this Ruggedness thing and it says to exercise outside - well recently that has not been the case. It hasn't been THAT cold... I imagine exercising outside, just don't do it as much as I'd envisioned. Maybe that will change. Even if I go out and do a few pull ups etc. It will (might) ease me into it. heck of a time to decide to start this though. Thinking I should add more update pix to this page. Don't know why I don't feel like taking self portraits anymore. This time last year I was filming exercise vlogs... maybe I'll post one from last year.
121911 - Day 184: woke at 182.5, post elim 181. Most of my weight over 180 these days is food and liquid. Safe to say the set point has been reset to 180, let's try a notch down a few pounds. Took HR at work 63 bpm. Not bad.
The Wake Up Stretch is a work in Progress - today it lasted about 30-40 minutes followed by a power day at the gym. I'm not sure I want to detail the enire stretch routine at this point. It's in the book so it IS recorded. I will detail Power Lift Day, b/c i made some weight gains.
Deadlift - repped up to 275.
Clean and Jack - 120 max
Run up/down steps 35 n 45 (this was exhausting)
Thrusters 25s each.
DB swings 60 lbs
Jump Squats 45s
Leg Extensions
Leg Curls
- - - Didn't get o do plyo leg press.. Oh well..
122011 - Day 185 180 lbs. 1+ hr. Stretch routine and home work with 2ankle wts etc. Duck for Dinner.
12211 - Day 186 - I'm officially past the half way point with Ruggedness and getting more into body weight training... First day with the USA Protege.... straps for body wt training, as well as jumping, shadow kick boxing - all that stuff.. It wore me OUT!!! This was no joke. Polished up the flips, they are now flips, inverted pull ups and I have to say I do feel stronger. Feeling the "soreness" in different parts of the core.
122211 Day 187 - 181.5 ran the parkway today 2 miles in 25 minutes!! but my knee did hurt, i felt it, or should I say I was aware of it. Then did some improv stretches focusing on opening the lower back... much twisting, very little balance 3 ankle wts.. a bit ridiculous but I wanted to see if i could move them... I did.
122311 - Day 188 - 182: the weight's been easing upwards, but I'm not worried. keeping up the Ruggedness! Lift Therapy at the Y.. will detail later. Honestly felt weak so went heavy with low reps. Need to rearrange schedule during my GX vacation. Blast off with Power on Monday, Body weight on Wednesday, light but intense on Fridays. Tuesday and Thursdays run or home work or do something outside. Really need push up the cardio!!
Round I
Smith Squats, progressive, low reps: 135-225-275 (more like 1/2 squats)
Shin Flex (60s)
DB press - 90s (hard, esp 1st rep)
Wide pull ups (going high!!)
EZ curls - 35s
Round 2
Incline DB Press
Close Grip barbell press (145) Had trouble with centering.
Concentration Curl 30 & 35
Wrist Curls
Can't recall the 5th exercise... I really was tired but pushed through.
Round 3 - was simple
Lats pull downs
Str8 arm tri pull downs.
Not sure whether I ran out of steam, energy or desire. In any case working to fatigue is what I want, right?
122411- Day 189 - 182 lbs. Christmas eve. I determined not to go over 183 between these last two weeks of December, but I'm on the edge now... (maybe it was 185) but I want to keep my set point between 180 and 183 then push it down on the other side. Probably won't do much in exercise today. Got chores to do. It's hard for me not to exercise, but I know my bod can use the break.
121911 - Day 184: woke at 182.5, post elim 181. Most of my weight over 180 these days is food and liquid. Safe to say the set point has been reset to 180, let's try a notch down a few pounds. Took HR at work 63 bpm. Not bad.
The Wake Up Stretch is a work in Progress - today it lasted about 30-40 minutes followed by a power day at the gym. I'm not sure I want to detail the enire stretch routine at this point. It's in the book so it IS recorded. I will detail Power Lift Day, b/c i made some weight gains.
Deadlift - repped up to 275.
Clean and Jack - 120 max
Run up/down steps 35 n 45 (this was exhausting)
Thrusters 25s each.
DB swings 60 lbs
Jump Squats 45s
Leg Extensions
Leg Curls
- - - Didn't get o do plyo leg press.. Oh well..
122011 - Day 185 180 lbs. 1+ hr. Stretch routine and home work with 2ankle wts etc. Duck for Dinner.
12211 - Day 186 - I'm officially past the half way point with Ruggedness and getting more into body weight training... First day with the USA Protege.... straps for body wt training, as well as jumping, shadow kick boxing - all that stuff.. It wore me OUT!!! This was no joke. Polished up the flips, they are now flips, inverted pull ups and I have to say I do feel stronger. Feeling the "soreness" in different parts of the core.
122211 Day 187 - 181.5 ran the parkway today 2 miles in 25 minutes!! but my knee did hurt, i felt it, or should I say I was aware of it. Then did some improv stretches focusing on opening the lower back... much twisting, very little balance 3 ankle wts.. a bit ridiculous but I wanted to see if i could move them... I did.
122311 - Day 188 - 182: the weight's been easing upwards, but I'm not worried. keeping up the Ruggedness! Lift Therapy at the Y.. will detail later. Honestly felt weak so went heavy with low reps. Need to rearrange schedule during my GX vacation. Blast off with Power on Monday, Body weight on Wednesday, light but intense on Fridays. Tuesday and Thursdays run or home work or do something outside. Really need push up the cardio!!
Round I
Smith Squats, progressive, low reps: 135-225-275 (more like 1/2 squats)
Shin Flex (60s)
DB press - 90s (hard, esp 1st rep)
Wide pull ups (going high!!)
EZ curls - 35s
Round 2
Incline DB Press
Close Grip barbell press (145) Had trouble with centering.
Concentration Curl 30 & 35
Wrist Curls
Can't recall the 5th exercise... I really was tired but pushed through.
Round 3 - was simple
Lats pull downs
Str8 arm tri pull downs.
Not sure whether I ran out of steam, energy or desire. In any case working to fatigue is what I want, right?
122411- Day 189 - 182 lbs. Christmas eve. I determined not to go over 183 between these last two weeks of December, but I'm on the edge now... (maybe it was 185) but I want to keep my set point between 180 and 183 then push it down on the other side. Probably won't do much in exercise today. Got chores to do. It's hard for me not to exercise, but I know my bod can use the break.
Wednesday, December 21, 2011
Ruggedness Training December 121111-121711
121111 - Day 176 182 <--- from 185 when I came home from work. It wasn't unexpected. Anyway today I did 1200 push ups. It was an amazing accomplishment b/c when I'd seen my buddy's posts my jaw always dropped. The first 4 sets were 75s, so I knew I'd have a 1K day, I had the time and energy and drive to do 200 more and poof.. done. Haven't done 1000 since, but of course I'm doing other stuff, like swimming... Got a half mile today as well, had to cut it short to buy oil for my car and that distracted me from my feeble attempts at mileage. Oh yeah, 2 mile walk with Amicus down town after brunch. It was a good and productive day.
121211 - Day 177 182: Woke up better hydrated, don't know why, no soreness from the 1200 yesterday. Today Home-Work 2dbl ankwts work ab-core-legs, stretch. Headed to the Y for power work. First Monday not at Temple since Fall semester started. Here's the work.
Warm up
Deadlifts (4 sets low reps progressive wts, for most exercises)
Jack n Cleans (jack out from waist to chest & reverse)
Thrusters (front squat into a military press)
Run up and down steps with plates (35-45)
Dumbbell Swings, hand/eye coordination & deep squats
Jump Squats w/ DBs
Pull up, Dip, Push up triple sets (8-6-4) I was worn out by now.
Plyo Leg press
Leg extensions.
Hanging Ab work (Wipers)
Etc....
121311 - Day 178 - 180 (dropping 2 lbs during good sleep) Woke up very well hydrated. No p-husk before sleep. Ran a pathetic 2 miles started in the mud, finished on paved land The park is too muddy... I think they are gonna pave the path. Random squats at home.. was imagining doing 1000 squats, didn't get close, but I did do a variety of stuff including "knee ups"
121411 - Day 179 180 Repeat of yesterday, 2 lb loss during sleep. wake up elimination - took p-husk before sleep may have made a difference. Heading to the Y for body work day, need to grab a can of tuna, eat it and pack my toys. Noticed reflexes have gotten better - as I just dropped something... ha ha ha. Good body work session at the Y, roll ups, plyo push ups and a bunch of jumping body weight combos, push up jax, inverted push ups 2 sets, inverted pull ups and worked with the pull up handles as we.. these need to be aregular part of my wednesday kit. Burnout Body Work Day - YMCA I felt weak...
warm up Shadow kickboxing, into jax, jax-squat, etc etc etc.. Dip bar flips, and I took my pull up handles and straps with me.. I can't remember all I did, but I did stay with the legs-back-chest pattern, which means plyo push ups off yoga blocks, inverted push ups.. I can feel the balance coming in the core as I stand on my hands longer. (I still use the wall for support mostly.)
121511 - Day 180 180 lbs - ok hydration, not as good as yesterday. Feeling Light today, walking feels like cutting through the air like a knife. Headed to GX at the YMCA. Functional Fitness was brutal, I pretty much fully participated in this one and my body felt heavy afterwards. Did 12 days of Xmas & intervals for a while. Wondering how I maintained 180 lbs for 24 hours.
121611 - Day 181 180.5 (Gourmet apple and pretzels) Lift Therapy and Pizza Night.
Round I
Leg Press + Calf Raises (Smith)
T-Bar Row
Shin Flex
Close Grip BB Press
EZ Curl
Round II
DB Pull Overs
Bent DB Flies
DB Row 1 arm
DB front raises
Wrist Curls
Round III
1 leg extensions
Peck Deck
Lat Pull Down + Str8 Arm tri pull down
DB curls
Stretch & Twist
Go to the Pizza Spot: My body must have been craving carbs, I wolfed those pizza slices down like nothin'!!
121711 - Day 182 Measurement Day.. 180.5
Just a quick recap: I started this year-long training project with my belly in mind. I measured the top 93 cm (solar-plexus): Middle 93.5 cm: Bottom 98 cm!! (Belly Button) and under the spare tire which is probably the waist. 97.5. I decided not to go crazy about it so I'd measure every 60 days. Numbers for Day 60 (or there abouts) Aug. 18, 2011
Day 60.................Day 120.........................Day 180
Top: 92.5 cm.................92.................................95*
Middle: 93...................90.................................90
Bottom 96....................95.................................93.5
Under 96...................95.................................94.5
I took a look at the top number and almost freaked out. I wondered how I could have dropped and then went up by so many cms. Then I realized, my *back has expanded. I may have dropped some cms in from, but back expansion has swallowed that up. I'm not mad.
The other numbers are coinciding with what I'm seeing. To my eye I appear leaner, not necessarily thinner. The purpose of this is more re-proportioning, rather than simple weight loss to get "thinner." I'm still out for RIPPED-Ness!!
Just because it's measurement doesn't mean i don't exercise: This morning Home Mat work with double ankle wts. I must video this at some point. It's mainly lower abs and upper legs, so think atomic crunches, straight leg lifts 360 degrees, steadily increasing wts from 0 ankwts to doubled up on each side... Lots of stretching between.. working to improve my cobra pose. Swimming this evening, trying to get a solid strong mile in. I've only been able to go once a week lately. I'm WAY off my goal, but I can't quit. Quit left the body along with weakness... Oh yeah 150 push ups, seems like if I don't do 500 I don't count them..
This is a large entry: 1 mile swim, i think i FINALLY got the idea, slow and leisurely.. did 4 str8 laps to finish up. Then tried to run a mile.. wasn't happening (knee) settled for a half mi. Then rode the bike 4.66 why not an even 5... ran out of time.. Game over.
121211 - Day 177 182: Woke up better hydrated, don't know why, no soreness from the 1200 yesterday. Today Home-Work 2dbl ankwts work ab-core-legs, stretch. Headed to the Y for power work. First Monday not at Temple since Fall semester started. Here's the work.
Warm up
Deadlifts (4 sets low reps progressive wts, for most exercises)
Jack n Cleans (jack out from waist to chest & reverse)
Thrusters (front squat into a military press)
Run up and down steps with plates (35-45)
Dumbbell Swings, hand/eye coordination & deep squats
Jump Squats w/ DBs
Pull up, Dip, Push up triple sets (8-6-4) I was worn out by now.
Plyo Leg press
Leg extensions.
Hanging Ab work (Wipers)
Etc....
121311 - Day 178 - 180 (dropping 2 lbs during good sleep) Woke up very well hydrated. No p-husk before sleep. Ran a pathetic 2 miles started in the mud, finished on paved land The park is too muddy... I think they are gonna pave the path. Random squats at home.. was imagining doing 1000 squats, didn't get close, but I did do a variety of stuff including "knee ups"
121411 - Day 179 180 Repeat of yesterday, 2 lb loss during sleep. wake up elimination - took p-husk before sleep may have made a difference. Heading to the Y for body work day, need to grab a can of tuna, eat it and pack my toys. Noticed reflexes have gotten better - as I just dropped something... ha ha ha. Good body work session at the Y, roll ups, plyo push ups and a bunch of jumping body weight combos, push up jax, inverted push ups 2 sets, inverted pull ups and worked with the pull up handles as we.. these need to be aregular part of my wednesday kit. Burnout Body Work Day - YMCA I felt weak...
warm up Shadow kickboxing, into jax, jax-squat, etc etc etc.. Dip bar flips, and I took my pull up handles and straps with me.. I can't remember all I did, but I did stay with the legs-back-chest pattern, which means plyo push ups off yoga blocks, inverted push ups.. I can feel the balance coming in the core as I stand on my hands longer. (I still use the wall for support mostly.)
121511 - Day 180 180 lbs - ok hydration, not as good as yesterday. Feeling Light today, walking feels like cutting through the air like a knife. Headed to GX at the YMCA. Functional Fitness was brutal, I pretty much fully participated in this one and my body felt heavy afterwards. Did 12 days of Xmas & intervals for a while. Wondering how I maintained 180 lbs for 24 hours.
121611 - Day 181 180.5 (Gourmet apple and pretzels) Lift Therapy and Pizza Night.
Round I
Leg Press + Calf Raises (Smith)
T-Bar Row
Shin Flex
Close Grip BB Press
EZ Curl
Round II
DB Pull Overs
Bent DB Flies
DB Row 1 arm
DB front raises
Wrist Curls
Round III
1 leg extensions
Peck Deck
Lat Pull Down + Str8 Arm tri pull down
DB curls
Stretch & Twist
Go to the Pizza Spot: My body must have been craving carbs, I wolfed those pizza slices down like nothin'!!
121711 - Day 182 Measurement Day.. 180.5
Just a quick recap: I started this year-long training project with my belly in mind. I measured the top 93 cm (solar-plexus): Middle 93.5 cm: Bottom 98 cm!! (Belly Button) and under the spare tire which is probably the waist. 97.5. I decided not to go crazy about it so I'd measure every 60 days. Numbers for Day 60 (or there abouts) Aug. 18, 2011
Day 60.................Day 120.........................Day 180
Top: 92.5 cm.................92.................................95*
Middle: 93...................90.................................90
Bottom 96....................95.................................93.5
Under 96...................95.................................94.5
I took a look at the top number and almost freaked out. I wondered how I could have dropped and then went up by so many cms. Then I realized, my *back has expanded. I may have dropped some cms in from, but back expansion has swallowed that up. I'm not mad.
The other numbers are coinciding with what I'm seeing. To my eye I appear leaner, not necessarily thinner. The purpose of this is more re-proportioning, rather than simple weight loss to get "thinner." I'm still out for RIPPED-Ness!!
Just because it's measurement doesn't mean i don't exercise: This morning Home Mat work with double ankle wts. I must video this at some point. It's mainly lower abs and upper legs, so think atomic crunches, straight leg lifts 360 degrees, steadily increasing wts from 0 ankwts to doubled up on each side... Lots of stretching between.. working to improve my cobra pose. Swimming this evening, trying to get a solid strong mile in. I've only been able to go once a week lately. I'm WAY off my goal, but I can't quit. Quit left the body along with weakness... Oh yeah 150 push ups, seems like if I don't do 500 I don't count them..
This is a large entry: 1 mile swim, i think i FINALLY got the idea, slow and leisurely.. did 4 str8 laps to finish up. Then tried to run a mile.. wasn't happening (knee) settled for a half mi. Then rode the bike 4.66 why not an even 5... ran out of time.. Game over.
Sunday, December 18, 2011
Ruggedness Training December 120411-121011
120411: Day 169 - 184.5 This was an unusual day as days go. 550 push ups and 2ankwts work - sat in a Personal Trainer class all day, got some good info, learned a bit more than last time, it's been 6 years.. OY!! Not sure of my wt off hand, at one point I was 184.5 but that's not what i recorded... just as a note my body wt fluctuates 2-3.5 lbs during any given day, I'm sure it's a combination of food, liquid and activity. The class was good for me to refocus and perhaps re-establish my goals, while staying on track. I need to combo swimming with running, I usually have some energy left even after the mile swim. So let's plan on that and some outdoor work... maybe I don't have to run the whole course every time.. and yeah, get more rest.
120511: 181.5 Day 170 - Amazingly good sleep, gonna have to do this more often. I see less socializing in my future. So got up swam a mile - no time to brag about. Ran a mile, walked a half mile, biked for 15 mins around 75-80 rpm steady increasing levels. Leg extensions and leg curls. Food shopping and a nap at 11 ish, then Guts and Butts..
120611: 181.5 Day 171 wonder if i'm on a different plateau now... one that 1.5 lbs less than the last one. push ups (80+30) got 300 before going to Temple. Good PUMPED class, no shows at Aqua Box.. ok, 500 done.. call it a day.. not too bad.
120711: 181.5 Day 172 - 10 days til measurements. 850 push ups... rash came back and subsided on rt middle finger, allergic reaction to salmon salad at DH??
120811: 184 Day 173 - 140 push ups seems lame, but still.. Home workout (2ankwts and all the ab stuff and leg stuff) Functional Fitness at the Y - More of a wt training workout which is what I think I'm going to switch it up to, as well as PUMPED. We'll do 2 minute drills for 5 rounds then the workout.
The rash subsided and I wonder if it was an allergeic reaction or toxins in the body.
This week's diet consisted of a lot of meat, ox tail and goat, potatoes (in crock pot) pepperoni and cheese at work, avocados and tomatoes. Get the sniffles when I go outside. Fighting it of course.
120911 Day 174 -- 181 Return of the weekend drop. Lift therapy at the Y. Imisu say I felt weak but felt stronger towards the end.
Round 1: 3 rotations work til failure of 10-12 reps
Smith Squats no cable 185
DB press 85s (those suckers felt heavy, thought I might try the 100s... nope!)
Wide grip pull ups - as high as I can go
Leg raises on dip bar
EZ Bar curls - this is the only station where I progressed - gunz are blazin'!! LOL
Round 2:
Single leg press (Smith) 45s-+20s
T-Bar row: 90 lbs
Shin Flex (60s)
Flips - upper body felt worked abs felt weak
Close grip press - felt strong here and progressed
Round 3:
Leg Extensions (single-single-double) 3X
Lat pull downs Progressive but felt weak
Peck Deck - this was strong progressive.
Long (str8) are pull downs.
Round 4: Yoga stretch - Pretty good workout week.
121011 181 Day 175 - Got an amazing amount of sleep last night, guess the body needed it. Hope it's caught up. Plan for the day, some home work, maybe balance and swimming at the Y, maybe a post swim run. OOOOps no swimming at the Y - Swim meet again today. Oh well... tomorrow then.
120511: 181.5 Day 170 - Amazingly good sleep, gonna have to do this more often. I see less socializing in my future. So got up swam a mile - no time to brag about. Ran a mile, walked a half mile, biked for 15 mins around 75-80 rpm steady increasing levels. Leg extensions and leg curls. Food shopping and a nap at 11 ish, then Guts and Butts..
120611: 181.5 Day 171 wonder if i'm on a different plateau now... one that 1.5 lbs less than the last one. push ups (80+30) got 300 before going to Temple. Good PUMPED class, no shows at Aqua Box.. ok, 500 done.. call it a day.. not too bad.
120711: 181.5 Day 172 - 10 days til measurements. 850 push ups... rash came back and subsided on rt middle finger, allergic reaction to salmon salad at DH??
120811: 184 Day 173 - 140 push ups seems lame, but still.. Home workout (2ankwts and all the ab stuff and leg stuff) Functional Fitness at the Y - More of a wt training workout which is what I think I'm going to switch it up to, as well as PUMPED. We'll do 2 minute drills for 5 rounds then the workout.
The rash subsided and I wonder if it was an allergeic reaction or toxins in the body.
This week's diet consisted of a lot of meat, ox tail and goat, potatoes (in crock pot) pepperoni and cheese at work, avocados and tomatoes. Get the sniffles when I go outside. Fighting it of course.
120911 Day 174 -- 181 Return of the weekend drop. Lift therapy at the Y. Imisu say I felt weak but felt stronger towards the end.
Round 1: 3 rotations work til failure of 10-12 reps
Smith Squats no cable 185
DB press 85s (those suckers felt heavy, thought I might try the 100s... nope!)
Wide grip pull ups - as high as I can go
Leg raises on dip bar
EZ Bar curls - this is the only station where I progressed - gunz are blazin'!! LOL
Round 2:
Single leg press (Smith) 45s-+20s
T-Bar row: 90 lbs
Shin Flex (60s)
Flips - upper body felt worked abs felt weak
Close grip press - felt strong here and progressed
Round 3:
Leg Extensions (single-single-double) 3X
Lat pull downs Progressive but felt weak
Peck Deck - this was strong progressive.
Long (str8) are pull downs.
Round 4: Yoga stretch - Pretty good workout week.
121011 181 Day 175 - Got an amazing amount of sleep last night, guess the body needed it. Hope it's caught up. Plan for the day, some home work, maybe balance and swimming at the Y, maybe a post swim run. OOOOps no swimming at the Y - Swim meet again today. Oh well... tomorrow then.
Saturday, December 10, 2011
Ruggedness Training November-December 112711-120311
112711 - Day 162 184.5 I'm wondering if one hour less sleep keeps me from dropping the wt I usually drop while sleeping? Looks like a milestone day nah ~ next one will be 180: Swam another mile today less time (1:08) didn't do much in the way of home work.. some balance stuff, maybe I'll stretch before bed. I deadlifted the weight down the basement for the first time since i set it up. It's just a barbell with maybe 200 lbs in weight on it. It felt funny, i haven't deadlifted in a long while. I'm impatient to start again, but that will be next month ~ only a few days away.
Sometimes i thing I'm losing track of the Ruggedness theme, esp since I'm not running, however the concept is doing the job. The body is in better condition, endurance is up and I think I am stronger in different ways than I was when I started. I REALLY need to start running and doing more outdoor exercise. It's so hard for me to get up and out when I wake up. Maybe easier when the Temple break comes at the end of next week - wednesday for me.
112811 Day 163 - 183 wake up warm up... push ups and squats w/vest ab work with 2ank-wts. Jax... Going for a fitness day today.. will post later.
112911 Day 164 183 - not much two sessions at Temple. Tuesdays...
113011 - Day 165 183 - Aqua Box, just Rachel in the pool. Maybe some home work b4 work if i can get off the comp.
December 2011
120111: - Day 166 183, cycle off of creatine start massive push ups campaign did 630 at work... let's see how many I do before work... times from midnight to midnight. 2ank wt atomic crunches & YMCA today. rt knee feels better.. still a twinge here and there. 1000 push ups today 21 sets mid-330a (630) the balance 230p-345p... 50 more at the Y. ended the day with 1050 officially. body feels a very good kind of sore, or vice versa.
120211: Day 167 181 inexplicable drop. Body weight is my barometer - what's different?? Slept with the space heater on, it's a bit colder out.... of course I've been training all week too... Exhaustive workout at the Y will have to jot down the routine.. first round was complete 3 sets of 5 exercises, next round way 2 sets of 5. Been taking naps between workouts and work - i've been THAT tired. It seems this has happened before, but i didn't write it down so i don't know whether it was the same time of year or not. This is usually signs of a cold trying to catch me.
120311: Day 168 - 181.5 This body needs to catch up with what I've been doing to it... short break, probably next weekend. I'll be far behind on swimming but may be able to catch up. Disappointing run on the tread at the Y... out of practice AGAIN!! I keep saying I'm not going to let this happen, but I do every time. Body fat is between 14-15% on a regular basis. Checked the weight and BF from 3 years ago... wt was 183, BF% was 18% - it's not a huge change but change nonetheless. 7 pounds of fat, 7 lbs of muscle have been exchanged. Maybe I can push that total up to 10-12 in the next year or two. I don't know what the national average is, I'll use this as my personal guide.
Sometimes i thing I'm losing track of the Ruggedness theme, esp since I'm not running, however the concept is doing the job. The body is in better condition, endurance is up and I think I am stronger in different ways than I was when I started. I REALLY need to start running and doing more outdoor exercise. It's so hard for me to get up and out when I wake up. Maybe easier when the Temple break comes at the end of next week - wednesday for me.
112811 Day 163 - 183 wake up warm up... push ups and squats w/vest ab work with 2ank-wts. Jax... Going for a fitness day today.. will post later.
112911 Day 164 183 - not much two sessions at Temple. Tuesdays...
113011 - Day 165 183 - Aqua Box, just Rachel in the pool. Maybe some home work b4 work if i can get off the comp.
December 2011
120111: - Day 166 183, cycle off of creatine start massive push ups campaign did 630 at work... let's see how many I do before work... times from midnight to midnight. 2ank wt atomic crunches & YMCA today. rt knee feels better.. still a twinge here and there. 1000 push ups today 21 sets mid-330a (630) the balance 230p-345p... 50 more at the Y. ended the day with 1050 officially. body feels a very good kind of sore, or vice versa.
120211: Day 167 181 inexplicable drop. Body weight is my barometer - what's different?? Slept with the space heater on, it's a bit colder out.... of course I've been training all week too... Exhaustive workout at the Y will have to jot down the routine.. first round was complete 3 sets of 5 exercises, next round way 2 sets of 5. Been taking naps between workouts and work - i've been THAT tired. It seems this has happened before, but i didn't write it down so i don't know whether it was the same time of year or not. This is usually signs of a cold trying to catch me.
120311: Day 168 - 181.5 This body needs to catch up with what I've been doing to it... short break, probably next weekend. I'll be far behind on swimming but may be able to catch up. Disappointing run on the tread at the Y... out of practice AGAIN!! I keep saying I'm not going to let this happen, but I do every time. Body fat is between 14-15% on a regular basis. Checked the weight and BF from 3 years ago... wt was 183, BF% was 18% - it's not a huge change but change nonetheless. 7 pounds of fat, 7 lbs of muscle have been exchanged. Maybe I can push that total up to 10-12 in the next year or two. I don't know what the national average is, I'll use this as my personal guide.
Saturday, December 03, 2011
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.
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.
Monday, November 28, 2011
Sunday, November 27, 2011
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.
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.
Tuesday, November 22, 2011
Ruggedness Training November..:110611-111211
110611 Day 141 180.5 lbs... piddles around the house and ended up doing an exercise demo... tried some different balance stuff and found I'm a bit better balanced and stronger.. still need to get further. this ish is amazing. The eczema (rash) has cleared up, after I put the ACV and psy-husk to it... some traces remain, but are fading.
110711 - Day 142 181.5 guts and butts was intense, for them.. I was only around 70% which is as it should be. Made it to the Y, swam a half and almost quit at a quarter, thought I'd run out of time but I made it... 36 lengths (18 laps) I've been told a lap is across and back, makes sense to me. Got to go tomorrow, not sure if I'll make it this weekend. Feel kind of dried out due to chlorine, but still awesome and accomplished. Now if I can get back to running. Geeze dude, whatup??
110811 - Day 143 179.5 probably weaker today due to lack of actual food.... no dinner... mostly fruit and shake. Two sessions at Temple... and 1/2 mile swim.. I feel like I went faster than last night but I know I didn't. The body felt good cutting through the water, but i felt tinges of cramps coming in foot and legs, which could also be from less than normal food. I may have to do a quasi fast to push the set point down.. I want to flux between 175 and 178 i have to be a bit hardassed about it.
110911 - Day 144 179.5 - Chores, Aqua box, kind of tired wondering about swimming. Still haven't run?!? Not enough to eat probably. Swam the half.. hard, tired, but it seemed easier. 6 weeks to acclimation?
111011 - Day 145 180, dry weather, dry skin, etc. some successful balance wake up stuff, doubled the ank-wts. and did some ab work, leg lifts etc. pretty successful might bc a routine. FF at the YMCA, pushed the NRG level, more boring punching warm ups, I think it's more appropriate for this group.
111111 -Day 146 181 Strong day at the Y. Fridays are lifting therapy days at the Y. I keep my best records. 3 rounds.
Round 1: Smith squats (seated style) str8 back isolate butt/upper back thighs.
db press 2 sets 85, 1@95
shin flex 60 3 sets 15-20 reps
anti grav flips 3 sets 6
ab work, sit ups/crunches..
Round 2: inverted leg press (smith) 315-405 no cable 10-12 reps
db pull overs 90 8-10 reps 3 sets
EZ curls standing prog to 35s ea side.
ab work
Round 3: Leg extensions 2 heavy sets, then 1 set leg curls
wide grip pull ups 3 x 8-10
cable tri push down 130-140 10 reps
bent flies 35s 10-12 reps
hanging wipers, decline bench rev leg raises
obliques mat work.
THIS WAS AN AWESOME DAY!!
111211 - Day 147 181.5 Swim 1/2 run 1 mile (6.5mph) yoga, abs.. feelin' awesome!! Oh yeah, I ran...
Today has been as much a boost of confidence as a physical triumph. It validates the oft proven concept of physical adaptation to new stimuli, which helps to further encourage me to my ultimate goal.
Of course my best advice to myself.. DON'T GET COCKY!!
110711 - Day 142 181.5 guts and butts was intense, for them.. I was only around 70% which is as it should be. Made it to the Y, swam a half and almost quit at a quarter, thought I'd run out of time but I made it... 36 lengths (18 laps) I've been told a lap is across and back, makes sense to me. Got to go tomorrow, not sure if I'll make it this weekend. Feel kind of dried out due to chlorine, but still awesome and accomplished. Now if I can get back to running. Geeze dude, whatup??
110811 - Day 143 179.5 probably weaker today due to lack of actual food.... no dinner... mostly fruit and shake. Two sessions at Temple... and 1/2 mile swim.. I feel like I went faster than last night but I know I didn't. The body felt good cutting through the water, but i felt tinges of cramps coming in foot and legs, which could also be from less than normal food. I may have to do a quasi fast to push the set point down.. I want to flux between 175 and 178 i have to be a bit hardassed about it.
110911 - Day 144 179.5 - Chores, Aqua box, kind of tired wondering about swimming. Still haven't run?!? Not enough to eat probably. Swam the half.. hard, tired, but it seemed easier. 6 weeks to acclimation?
111011 - Day 145 180, dry weather, dry skin, etc. some successful balance wake up stuff, doubled the ank-wts. and did some ab work, leg lifts etc. pretty successful might bc a routine. FF at the YMCA, pushed the NRG level, more boring punching warm ups, I think it's more appropriate for this group.
111111 -Day 146 181 Strong day at the Y. Fridays are lifting therapy days at the Y. I keep my best records. 3 rounds.
Round 1: Smith squats (seated style) str8 back isolate butt/upper back thighs.
db press 2 sets 85, 1@95
shin flex 60 3 sets 15-20 reps
anti grav flips 3 sets 6
ab work, sit ups/crunches..
Round 2: inverted leg press (smith) 315-405 no cable 10-12 reps
db pull overs 90 8-10 reps 3 sets
EZ curls standing prog to 35s ea side.
ab work
Round 3: Leg extensions 2 heavy sets, then 1 set leg curls
wide grip pull ups 3 x 8-10
cable tri push down 130-140 10 reps
bent flies 35s 10-12 reps
hanging wipers, decline bench rev leg raises
obliques mat work.
THIS WAS AN AWESOME DAY!!
111211 - Day 147 181.5 Swim 1/2 run 1 mile (6.5mph) yoga, abs.. feelin' awesome!! Oh yeah, I ran...
Today has been as much a boost of confidence as a physical triumph. It validates the oft proven concept of physical adaptation to new stimuli, which helps to further encourage me to my ultimate goal.
Of course my best advice to myself.. DON'T GET COCKY!!
Saturday, November 05, 2011
Ruggedness Training October-November..:103011-110511
For the first time in several weeks my updates are up to date. I am hoping to get more demo clips up here... just in case you're watching.
103011 - Day 134 181.5 - Stayed in the house all day actually cleaning, slowly and more thoroughly than usual. I woke up 5 lbs lighter than when I went to sleep.. the wt and the loss was mostly water. Bought an iron gym yesterday and the first thing I did with it wasn't pull ups.. I'll have to upload the clip. did some decline push ups with the vest and 100 calf raises which I am still feeling, (it was only a minute ago).
103111 - Day 135 - 181 - feel like I ate a ton for food between yesterday and early morning hrs at work. The list is in the book, no need to repeat it here. started a new morning routine that starts with balanced leg thrusts, see film, maybe I can post it here. Then as many push ups (25 today) as I can do with the 20lb vest off the end of a wt bench. Then 100 calf raises. I add a few other things from time to time but that's the main idea. Then Aquarobics, subbed for Gwen and the Spooky Guts and Butts Halloween Party, Then work... I was hyped after the creatine. Also my skin started breaking out in something, hives maybe? Like what has happened to me during summers of the past. dry elbow, blister-like things on my fingers. I think it's from wearing sweaty wt gloves. Need to give them a break.
November!! 2011
110111 - Day 136 182.. started the day with the ritual workout, then PUMPED, then Aquabox, later declared my intention to swim 51 miles by my next birthday and swam .25 at the Y - 50.75 to go, let's keep track together.
110211 - Day 137 180.5 this rash on my hands seems to be eczema, not medically diagnosed, but will treat for it anyway. I am a parasite-noid (phobe) so will be ejecting anything as the full moon approaches. Meanwhile the wake up routine doesn't stop.... The "planche" kicks continue, slower and steadier but fewer, v-pushups off the bench increase, 32, plus another set of 10, then bows with the vest, 110 calf raises... got to increase steadily the 100s were beginning to feel normal.
110311 - Day 138 180.5 woke up better hydrated today. I think this is the day I started doing Apple Cider Vinegar shots in a focused effort to clear up this eczema. I skipped the wake up workout stuff, had low NRG at start of functional fitness (maybe b/c of skipping the routine) but came back towards the end of the class. Still love it.
110411 - Day 139 (180.5) caught a cramp upper left back of thigh, probably from all the squats and lunges, took a honey shot and walked it off. I really think honey helps to work out cramps. I think it has to do with the dextrose, but this isn't official and it doesn't work (quickly) the time. Eczema seems to be subsiding.I truly believe the diet connection.
Exhausting but strong (Friday) workout Very Happy Made some strength gains, and left uninjured. Could be the 9 days between lifting. Here are the stats:
Round 1: Leg presses 3 progressive sets, about 10 reps each bar+ 270, +320, +370
DB press 90s (180 total) 10x10x8
Shin flex 60 lbs 3 x 20, calf raises
core work, dip bar flips, bench crunches.
Round 2: This is the Vanity round
Wide grip pull ups : 3x10
Triceps push downs, progressive sets 110-130
Str8 bar curls, progressive, light wts. 3x+10 (lost count)
hanging wipers
Round 3: Leg extensions progressive 195 - 225 10 - 8 reps
Shoulder laterals prog. 20s, 30s
Plyo-pushups
Supine balance planks, semi successful
Round 4: stretch, lots of twists and forward folds
Oh yeah, felt light, fast and sleek yesterday after the workout. Even the heavy backpack didn't feel heavy. Would love to feel like this all the time, hwvr I don't want to feel complacent.
110511 - Day 140 - 181 - been taking ACV at wake up and psyl-husk before sleep, trying to burn and absorb and eliminate any toxins in the bod. half mile swim today 40-45 mins. but still have not run. Perhaps the swimming will help the running. Felt drained after the swim.. always feel like I want to sleep. Instead I came home, made a protein shake and updated. Looking fwd to the 2 months off from Temple, I plan to get back to the Y, lift heavy, back to deadlifts.
103011 - Day 134 181.5 - Stayed in the house all day actually cleaning, slowly and more thoroughly than usual. I woke up 5 lbs lighter than when I went to sleep.. the wt and the loss was mostly water. Bought an iron gym yesterday and the first thing I did with it wasn't pull ups.. I'll have to upload the clip. did some decline push ups with the vest and 100 calf raises which I am still feeling, (it was only a minute ago).
103111 - Day 135 - 181 - feel like I ate a ton for food between yesterday and early morning hrs at work. The list is in the book, no need to repeat it here. started a new morning routine that starts with balanced leg thrusts, see film, maybe I can post it here. Then as many push ups (25 today) as I can do with the 20lb vest off the end of a wt bench. Then 100 calf raises. I add a few other things from time to time but that's the main idea. Then Aquarobics, subbed for Gwen and the Spooky Guts and Butts Halloween Party, Then work... I was hyped after the creatine. Also my skin started breaking out in something, hives maybe? Like what has happened to me during summers of the past. dry elbow, blister-like things on my fingers. I think it's from wearing sweaty wt gloves. Need to give them a break.
November!! 2011
110111 - Day 136 182.. started the day with the ritual workout, then PUMPED, then Aquabox, later declared my intention to swim 51 miles by my next birthday and swam .25 at the Y - 50.75 to go, let's keep track together.
110211 - Day 137 180.5 this rash on my hands seems to be eczema, not medically diagnosed, but will treat for it anyway. I am a parasite-noid (phobe) so will be ejecting anything as the full moon approaches. Meanwhile the wake up routine doesn't stop.... The "planche" kicks continue, slower and steadier but fewer, v-pushups off the bench increase, 32, plus another set of 10, then bows with the vest, 110 calf raises... got to increase steadily the 100s were beginning to feel normal.
110311 - Day 138 180.5 woke up better hydrated today. I think this is the day I started doing Apple Cider Vinegar shots in a focused effort to clear up this eczema. I skipped the wake up workout stuff, had low NRG at start of functional fitness (maybe b/c of skipping the routine) but came back towards the end of the class. Still love it.
110411 - Day 139 (180.5) caught a cramp upper left back of thigh, probably from all the squats and lunges, took a honey shot and walked it off. I really think honey helps to work out cramps. I think it has to do with the dextrose, but this isn't official and it doesn't work (quickly) the time. Eczema seems to be subsiding.I truly believe the diet connection.
Exhausting but strong (Friday) workout Very Happy Made some strength gains, and left uninjured. Could be the 9 days between lifting. Here are the stats:
Round 1: Leg presses 3 progressive sets, about 10 reps each bar+ 270, +320, +370
DB press 90s (180 total) 10x10x8
Shin flex 60 lbs 3 x 20, calf raises
core work, dip bar flips, bench crunches.
Round 2: This is the Vanity round
Wide grip pull ups : 3x10
Triceps push downs, progressive sets 110-130
Str8 bar curls, progressive, light wts. 3x+10 (lost count)
hanging wipers
Round 3: Leg extensions progressive 195 - 225 10 - 8 reps
Shoulder laterals prog. 20s, 30s
Plyo-pushups
Supine balance planks, semi successful
Round 4: stretch, lots of twists and forward folds
Oh yeah, felt light, fast and sleek yesterday after the workout. Even the heavy backpack didn't feel heavy. Would love to feel like this all the time, hwvr I don't want to feel complacent.
110511 - Day 140 - 181 - been taking ACV at wake up and psyl-husk before sleep, trying to burn and absorb and eliminate any toxins in the bod. half mile swim today 40-45 mins. but still have not run. Perhaps the swimming will help the running. Felt drained after the swim.. always feel like I want to sleep. Instead I came home, made a protein shake and updated. Looking fwd to the 2 months off from Temple, I plan to get back to the Y, lift heavy, back to deadlifts.
Tuesday, November 01, 2011
Ruggedness Training October..:102311-102911
102311: Day 127 180.5 dry... Brunch with Ben, Massage, no real exercise today... I think this is a no meant day. Got some veggie burgers from TJs... restocked. Prepping crock pot goodness with p'tatoes oxtail and goat.. should last all week... maybe every other day til thursday???
102411 - Day 128 - 182, came in at 185. It was a big eatin' weekend, but i worked out also, 182 & dehyd. v-push ups and some warm ups, tuna-spinach-swiss salad, coc h2o, almonds. 2 arginine, 1 calcium, taking 100 CLA tabs over 25 days to see what happens. Taking the Arg before and after classes/workouts with BCAAs. Late nite casien proten at home for sleeping. GOT TO RUN AGAIN!!! There may be something to this gladiator stuff!!
2 solid sessions at Temple G&B was fun, Aqua ok, (Rachel is cute) 1 bowl stew; 8 oz protein & waxi 1 cup tea. almonds n honey.
102511 - Day 129 - 180?? bean soup, banana chocolate creatine to start curry stew 1 tea. Feel super hungry today, what happened last time I had a hungry day??
102611 - Day 130 - 179 !! of course this is only because I didn't eat dinner last night, but that's normal for my first day off from work. I'm sure the normal weight will come back. Hefty goal for the winter to sustain a wt of 180 or less... I need to get my ass out and running, I keep making excuses and they keep working.. BOOO!! No running again, I did lift at the Y, felt very week, but bullied through, probably not the best choice of words. Made a little video and,pulled a muscle, or a tendon, or, probably didn't pinch a nerve; doing pullovers 90s lbs... heat rub, ice pack and heat pad in bed. Today's line up (b4 Aqua) db press 85; deadlifts 155; shin flex, 60?? or 55 can't recall; round 2, pull overs, standing ez bar curls (50 on bar) n str8/bent arm rhomboid shrugs. Got hurt and called in a day pretty much. There will be no lifting this weekend, as I will be out of town.. Lucky... got time to heal a bit before next friday's lift day.
102711- Day 131 GX YMCA 179 - I am toying with the idea of swimming 51 miles by my birthday.... Nov 1 - Mar 1, within the Ruggedness Campaign. woke with sore neck/trapz.
102811- Day 132 182 walked around manhattan... (Did the Friday lifting on Wednesday)
102911 - Day 133 - road trip to NYC and back, snow day. If anything gets done workout wise it will be lifting or stretching at home.... or just updating and filling in the blanks. (Ha, I didn't do any of that stuff...)
102411 - Day 128 - 182, came in at 185. It was a big eatin' weekend, but i worked out also, 182 & dehyd. v-push ups and some warm ups, tuna-spinach-swiss salad, coc h2o, almonds. 2 arginine, 1 calcium, taking 100 CLA tabs over 25 days to see what happens. Taking the Arg before and after classes/workouts with BCAAs. Late nite casien proten at home for sleeping. GOT TO RUN AGAIN!!! There may be something to this gladiator stuff!!
2 solid sessions at Temple G&B was fun, Aqua ok, (Rachel is cute) 1 bowl stew; 8 oz protein & waxi 1 cup tea. almonds n honey.
102511 - Day 129 - 180?? bean soup, banana chocolate creatine to start curry stew 1 tea. Feel super hungry today, what happened last time I had a hungry day??
102611 - Day 130 - 179 !! of course this is only because I didn't eat dinner last night, but that's normal for my first day off from work. I'm sure the normal weight will come back. Hefty goal for the winter to sustain a wt of 180 or less... I need to get my ass out and running, I keep making excuses and they keep working.. BOOO!! No running again, I did lift at the Y, felt very week, but bullied through, probably not the best choice of words. Made a little video and,pulled a muscle, or a tendon, or, probably didn't pinch a nerve; doing pullovers 90s lbs... heat rub, ice pack and heat pad in bed. Today's line up (b4 Aqua) db press 85; deadlifts 155; shin flex, 60?? or 55 can't recall; round 2, pull overs, standing ez bar curls (50 on bar) n str8/bent arm rhomboid shrugs. Got hurt and called in a day pretty much. There will be no lifting this weekend, as I will be out of town.. Lucky... got time to heal a bit before next friday's lift day.
102711- Day 131 GX YMCA 179 - I am toying with the idea of swimming 51 miles by my birthday.... Nov 1 - Mar 1, within the Ruggedness Campaign. woke with sore neck/trapz.
102811- Day 132 182 walked around manhattan... (Did the Friday lifting on Wednesday)
102911 - Day 133 - road trip to NYC and back, snow day. If anything gets done workout wise it will be lifting or stretching at home.... or just updating and filling in the blanks. (Ha, I didn't do any of that stuff...)
Sunday, October 30, 2011
Ruggedness Training October..:101611-102211
Good thing nobody's reading, I've been spelling october wrong all month. Ha ha. Maybe this will become a podcast.
101611: Day 120 - 184.5 woke up dehydrated, coco water really helped. lots of h2o at work, feel like I peed out a gallon during the shift/ 50 pu w/ vest.
101711: Day 121 - 182 Food drop, guts and butts at Temple 55 push up with the vest, some squats and some db presses.
101811 - Day 122 - 182 no solid food today in preparation for the medical test, plus got the cleanse formula, nothing organic about this. i keep telling myself "I will NOT be hungry."
101911 - Day 123 - procedure day 180.5, nothing to it, didn't feel a thing and the fact that I dropped only 1.5 lbs suggests i am not carrying around a lot of waste in me. I used procedure day weight as a control... anything more than 180.5 is probably food/ liquid. Maybe I'll put on some more muscle this year. Ideally I'd be measuring my belly today, but... oh yeah, still did the aqua class.. felt fine.
102011 - Day 124 - 183.5 still recuperating, got lots of sleep yesterday so I was up before the sun today, got some chores done, walked and carried groceries. YMCA this afternoon for functional fitness, then who knows what?? strength is coming back, didn't realize it had gone until I took that walk..
102111 - Day 125 180.5 This is what I call control weight since the cleanse. I'm 3 days late but here's the 60 day eval. First I've lost a few centimeters off my belly, which was the point of this whole thing anyway. I'm not in the 80s yet, but I have made progress, I may post the numbers at some point. It's a VERY slow process, especially as I am still engaged in some decadent lifestyle choices; I still go out drinking and occasionally indulge in rich foods. I have to admit to being a bit, well, VERY disappointed in my running, once more I have slacked and I am going to have to force myself back into it. The strength training and group fitness have done a wonderful job. I am visibly leaner in both arms and legs and even the stomach, although I can't call myself RIPPED yet... I am still at it. The original Get Ripped project started in 2005!!! I'm not angry, I continue to make progress.
As we head into the winter months it's time for changes in both eating and lifting. as I switch to a more plant based diet (although i will still eat meats, just not as much) I will also lift heavier and probably run less. The classes remain, however I've learned to coach more and participate less. Last winter I didn't gain a lot of weight, which means winter doesn't equal automatic weight gain. Same plan for this year, in fact i think I can continue to drop/maintain (fat weight) and gain muscle.
So far today I've done 50 v-pushups... headed to the Y for therapeutic lifting.
Awesome day at the Y!! Exhausting too.
So here's today's Y workout - I know this is a long entry. (the 3x3 concept is in play on fridays)
round 1: Inverted leg press on Smith (no cable) 3 sets followed by calf presses same wt.; standing calf raises; shin flex, inverted pull ups
r2: db press (85s) decreasing reps will not be advancing next week; preacher curls, increasing wt. 25+5+2.5 ea. side; db triceps b-neck press.
r3: Barbell shrugs 265 lbs, 12+ reps; bent flies 40 -->45s; T-bar row 45+35 too heavy, but will work into it.
r4: Close grip pull ups; triceps cable press down, db shoulder flies.
Stretch - go home
102211: Day 126 - 180 - All body work today YMCA
Criss crosses jacks & squats 12s... 4L (Lunge ladder leg lacerators 12s!!, hi kicks over bench, butt raise (90 secs), lateral leg raises 60 secs. roll ups, roll into push ups, plyo push ups, 2 sets of 6 - ab work, pretty brutal.. I didn't list everything b/c I forgot some. Rush home, go to Brigitte bon voyage dinner.
101611: Day 120 - 184.5 woke up dehydrated, coco water really helped. lots of h2o at work, feel like I peed out a gallon during the shift/ 50 pu w/ vest.
101711: Day 121 - 182 Food drop, guts and butts at Temple 55 push up with the vest, some squats and some db presses.
101811 - Day 122 - 182 no solid food today in preparation for the medical test, plus got the cleanse formula, nothing organic about this. i keep telling myself "I will NOT be hungry."
101911 - Day 123 - procedure day 180.5, nothing to it, didn't feel a thing and the fact that I dropped only 1.5 lbs suggests i am not carrying around a lot of waste in me. I used procedure day weight as a control... anything more than 180.5 is probably food/ liquid. Maybe I'll put on some more muscle this year. Ideally I'd be measuring my belly today, but... oh yeah, still did the aqua class.. felt fine.
102011 - Day 124 - 183.5 still recuperating, got lots of sleep yesterday so I was up before the sun today, got some chores done, walked and carried groceries. YMCA this afternoon for functional fitness, then who knows what?? strength is coming back, didn't realize it had gone until I took that walk..
102111 - Day 125 180.5 This is what I call control weight since the cleanse. I'm 3 days late but here's the 60 day eval. First I've lost a few centimeters off my belly, which was the point of this whole thing anyway. I'm not in the 80s yet, but I have made progress, I may post the numbers at some point. It's a VERY slow process, especially as I am still engaged in some decadent lifestyle choices; I still go out drinking and occasionally indulge in rich foods. I have to admit to being a bit, well, VERY disappointed in my running, once more I have slacked and I am going to have to force myself back into it. The strength training and group fitness have done a wonderful job. I am visibly leaner in both arms and legs and even the stomach, although I can't call myself RIPPED yet... I am still at it. The original Get Ripped project started in 2005!!! I'm not angry, I continue to make progress.
As we head into the winter months it's time for changes in both eating and lifting. as I switch to a more plant based diet (although i will still eat meats, just not as much) I will also lift heavier and probably run less. The classes remain, however I've learned to coach more and participate less. Last winter I didn't gain a lot of weight, which means winter doesn't equal automatic weight gain. Same plan for this year, in fact i think I can continue to drop/maintain (fat weight) and gain muscle.
So far today I've done 50 v-pushups... headed to the Y for therapeutic lifting.
Awesome day at the Y!! Exhausting too.
So here's today's Y workout - I know this is a long entry. (the 3x3 concept is in play on fridays)
round 1: Inverted leg press on Smith (no cable) 3 sets followed by calf presses same wt.; standing calf raises; shin flex, inverted pull ups
r2: db press (85s) decreasing reps will not be advancing next week; preacher curls, increasing wt. 25+5+2.5 ea. side; db triceps b-neck press.
r3: Barbell shrugs 265 lbs, 12+ reps; bent flies 40 -->45s; T-bar row 45+35 too heavy, but will work into it.
r4: Close grip pull ups; triceps cable press down, db shoulder flies.
Stretch - go home
102211: Day 126 - 180 - All body work today YMCA
Criss crosses jacks & squats 12s... 4L (Lunge ladder leg lacerators 12s!!, hi kicks over bench, butt raise (90 secs), lateral leg raises 60 secs. roll ups, roll into push ups, plyo push ups, 2 sets of 6 - ab work, pretty brutal.. I didn't list everything b/c I forgot some. Rush home, go to Brigitte bon voyage dinner.
Sunday, October 23, 2011
Ruggedness Training Octover..:100911-101511
Seems I am two week behind on this, I won't ruin it for you by telling you what's coming. Of course I sometimes forget that this is just for me... but sometimes I link it for those who want/need inspiration.
100911 - Day 113: 186 lbs, 13% body fat which means I am well hydrated. I don't mind the wt so much, first b/c I am still in range and 2d it's mostly water weight. The nutrients have been flowing through the body quite well. Brooklyn was relaxingly NOT philly. I still don't know if I'll get any exercise done before work or at work. We take it from the top tomorrow and I wonder if I'll get any street running logged. Oh yes, it was a very warm day, supposedly 80... NICE!!!
101011: Day 114 184.5 16% - I have to admit that i am having a hard time getting myself back into running, I hate when this happens - I preach consistency but when it comes to running i have a tough time practicing it. In any case, in my ruggedness Mind I decided to do everything I've been doing (except tramp) by putting the 20 lb wt vest on..so here goes... 50 air squats 2 sets of 100 calf raises, 20 squats (touch floor raise arms), up and down the step 3x walking..30 regular push ups - then the vest came off, 20 incline diamond push ups (2 sets), - crunches and leg lifts, add dumbbell to crunch, and ankle wts to rev crunch... go into atomic crunches... and (now...) I'm awake... there's still time to run!?! OK so Gutts and Butts mist have been more intense than I'd planned, we did much less cardio and criss crossed between butts and gutts, the group seemed spent after only 35 minutes.. these are college kids!!
101111: Day 115 - weight hasn't changed: PUMPED and Aqua Box came home, did 35 push ups w/ vest then 20 more, some db curls and slow shoulder raises. I was tired, but had to pump some iron. Then went to work.
101211: Day 116 i Finally back to running, well, if I can call one day back... i think i've rebroken the running ice, if I can mix metaphors. Pre run wt 183... (same 16%)
101311: Day 117 183 wake up, but dehyd as usual..... trampoline is done.... broke in too many places to jump on. It's but I didn't get as much use out of it as I could have.. standard stmt. 50 str8 push ups with vest, squats, calf raises with vest, in fact it's all with the vest unless specified... The vest is 20 lbs, which raises my body wt to 203 - I was heavier than that at my peak... Functional Fitness at the Y, a lil less intense than usual... no big dinner tonight.
101411: Day 118 - 184.5 17.5% late weigh in, after eating.. trying to 86 the meat from my diet again, or significantly reduce it, the plant based diet means to some be a vegan, but I don't think I'm ready for that yet. I am looking fwd to going to the Y and lifting weights... 3x3 (3 stations of tri-sets) at least. The weather has been nuts... it rains hard, then the sun shines, and then another deluge. Global Climate change, the end is near. It's more than likely going to be diet-based when I knock off the rest of this belly. Legs have gotten leaner as has the upper torso, shoulders upper back.... WOW!! still making improvements "at my age" I am seeing more contouring in the gut... but I can be doing better. Friday Highlights at the YMCA: BLAM!! 3 solid sets of 12-15 reps with 80 lb dbs... in rotation shin flex with 55, squats 185, note; I am not not squatting as far as I'd like to, I save deep squats for air and vest. Did calf presses, cable cross overs from the lo-end, lat pull downs - also in the rotation, crunches and inverted pull ups... a few other sets (in the book) just don't want to inundate the post. Experimenting with CLA - bought 2 bottles, VERY short term experiment to see if it will cut some belly fat, meanwhile slowly changing the diet.
101511: Day 119 - 184.5 YMCA - a rare saturday and even more rare lifting 2 days straight... did the 3x3s but they were more like 3x5s.... 3 rounds, 5 exercises. It was vanity day and I worked mostly upper torso, chest and higher, plus arms and shoulders - this feels SO good, like therapy. then went out with the Fram and ate octopus.
100911 - Day 113: 186 lbs, 13% body fat which means I am well hydrated. I don't mind the wt so much, first b/c I am still in range and 2d it's mostly water weight. The nutrients have been flowing through the body quite well. Brooklyn was relaxingly NOT philly. I still don't know if I'll get any exercise done before work or at work. We take it from the top tomorrow and I wonder if I'll get any street running logged. Oh yes, it was a very warm day, supposedly 80... NICE!!!
101011: Day 114 184.5 16% - I have to admit that i am having a hard time getting myself back into running, I hate when this happens - I preach consistency but when it comes to running i have a tough time practicing it. In any case, in my ruggedness Mind I decided to do everything I've been doing (except tramp) by putting the 20 lb wt vest on..so here goes... 50 air squats 2 sets of 100 calf raises, 20 squats (touch floor raise arms), up and down the step 3x walking..30 regular push ups - then the vest came off, 20 incline diamond push ups (2 sets), - crunches and leg lifts, add dumbbell to crunch, and ankle wts to rev crunch... go into atomic crunches... and (now...) I'm awake... there's still time to run!?! OK so Gutts and Butts mist have been more intense than I'd planned, we did much less cardio and criss crossed between butts and gutts, the group seemed spent after only 35 minutes.. these are college kids!!
101111: Day 115 - weight hasn't changed: PUMPED and Aqua Box came home, did 35 push ups w/ vest then 20 more, some db curls and slow shoulder raises. I was tired, but had to pump some iron. Then went to work.
101211: Day 116 i Finally back to running, well, if I can call one day back... i think i've rebroken the running ice, if I can mix metaphors. Pre run wt 183... (same 16%)
101311: Day 117 183 wake up, but dehyd as usual..... trampoline is done.... broke in too many places to jump on. It's but I didn't get as much use out of it as I could have.. standard stmt. 50 str8 push ups with vest, squats, calf raises with vest, in fact it's all with the vest unless specified... The vest is 20 lbs, which raises my body wt to 203 - I was heavier than that at my peak... Functional Fitness at the Y, a lil less intense than usual... no big dinner tonight.
101411: Day 118 - 184.5 17.5% late weigh in, after eating.. trying to 86 the meat from my diet again, or significantly reduce it, the plant based diet means to some be a vegan, but I don't think I'm ready for that yet. I am looking fwd to going to the Y and lifting weights... 3x3 (3 stations of tri-sets) at least. The weather has been nuts... it rains hard, then the sun shines, and then another deluge. Global Climate change, the end is near. It's more than likely going to be diet-based when I knock off the rest of this belly. Legs have gotten leaner as has the upper torso, shoulders upper back.... WOW!! still making improvements "at my age" I am seeing more contouring in the gut... but I can be doing better. Friday Highlights at the YMCA: BLAM!! 3 solid sets of 12-15 reps with 80 lb dbs... in rotation shin flex with 55, squats 185, note; I am not not squatting as far as I'd like to, I save deep squats for air and vest. Did calf presses, cable cross overs from the lo-end, lat pull downs - also in the rotation, crunches and inverted pull ups... a few other sets (in the book) just don't want to inundate the post. Experimenting with CLA - bought 2 bottles, VERY short term experiment to see if it will cut some belly fat, meanwhile slowly changing the diet.
101511: Day 119 - 184.5 YMCA - a rare saturday and even more rare lifting 2 days straight... did the 3x3s but they were more like 3x5s.... 3 rounds, 5 exercises. It was vanity day and I worked mostly upper torso, chest and higher, plus arms and shoulders - this feels SO good, like therapy. then went out with the Fram and ate octopus.
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