31812 – Sunday – #274 back in Philly, decent weekend, return numbers 182 lbs 14% body fat 60% H2O – this always happens after a weekend where I drink cocktails and water.. No workout just relax, drink and not over eat. Ankle seems like textbook tendonitis sore after sitting until it warms up.. Knee follows (not much blood flow in Achilles which makes for slow recover, UGH!) Guess I can get them both checked… curious about the knee. Life Guard Training week 3 – felt much stronger and more comfortable in the water, spent a good deal of time at the bottom of 9 feet, pretty awesome.
31912 – AM Monday #275 – Suspension training; went lower with the stronger, early moves. Open chest maybe 12 degree angle, shaking – (when the shaking decreases it will be a major sign of progress.) One arm push outs against the wall, rt side needs assist.. sore shoulder.
Held suspension dips – core and shoulder.
Also my warm up and my favorites, supine grip dive pull back and prone grip… I’ve memorized most of what I want to do, felt strong in the pool yesterday, but the chlorine messed with my eyes.
Subbed Aqua Today
Start Homework… push ups 5 x 10 (Oh, got to make more room in gym and clean.)
PM: slept to the alarm; morning push ups were hard. 182 – six days str8 Not complaining.
Aqua good session, nice view; better guts & butts session.
Thought Mad dog was dead, he’s doing a little last minute barking, lungs are being cleared during GX, UGH…. Kind of tough. Maybe the ankle won’t swell up too badly.
32012 AM Tuesday #276 – Work: suspension training on tap, my rationalization is to imagine it’s my job to hoist stuff, climb ropes etc. If it was my job to do his daily, I’d develop the muscles needed to do the job, thus, any night at work I have the strength to get in here, I should do suspension work.
Restarting Arginine at wake up today. The only difference I noticed was that I got this cold, which I don’t think arg could have stopped. In fact I didn’t stop the NO Explode which had arg and creatine in it. Still taking the OxyElite, haven’t measured yet, but I seem to look leaner – could be the placebo effect, however I still weight 182 (well as of last weigh in.) Also, taking protein almost daily, when I’m home, sometimes pre other times post and at times the casein before bed. 90 days left until the anniversary of Ruggedness training, I may provide a report of the changes that have occurred and perhaps I need to take more pix as well.
32112 Wednesday – #277 woke up 180.5 no symptoms, but I don’t trust Mad dog – nose started running after shower. No or little soreness in the AM, I think I can feel the muscles adapting. Wake up push up rotation. Haven’t lifted wts in a while, missed last Friday & Monday. Aspirin, Eye Stuff, & Arg, Oatmeal w/ syrup and strawbs, vit stack & vit C – Aqua Box today. Finished the goat and spaghetti, ankle hurts less, relentless icing and ointmenting.
Runny nose and congestion. Mad Dog still lives. Good aqua session.
32212 182 – Thursday: #278 Back to normal, suspension training at work, finally felt it. I can go 4 days, then a break. Better today – everything – slight nose run, allergies? Hell no!! Strong in GX at the Y today!! Best of the month. Pyl-husk AM… protein & fruit shake after Y & soft pretzels. Guilty pleasure AM (carrot cake).
32312 – Friday #279 180.5 after morning ritual 77 degrees out. No runny nose but did have to blow some snot out – No allergies!! YMCA lift therapy today, morning protein drink then almonds, bananas, blueberries & honey, Asp. Eye, & Arg. ACV before bed.
Good lift therapy session:
Squats Maxed @ 245 total 4 sets
Leg press – 8 plates no cable (3 sets, progressive)
Calf press – felt the ankle
Calf Raise – 200 ish max + (Smith)
Shin Flex – (super sets)
Various pull ups (will describe later)
Small bar mil press (60 lbs. 3 sets of 10)
Leg Extensions progress to rack.
Leg curls prog to 195 then back to 180.
Seems like I was there for a long time, chatting/advising.
32412 Saturday #280 – Woke up 182 then 180.5 after a whiz, amazing the dif a little fluid makes. Cross fit first time.. OH SHISH!! Push ups, air squats, burpees in teams and a mile run split in 3 sets. Ankle flaired up, looking into acupuncture and Chinese herbs for tendonitis, otherwise spring cleaning, front room, first floor.
Thursday, March 29, 2012
Wednesday, March 21, 2012
Ruggedness Training March 31112-31712
31112 - life guard training. 180.5. #267 (Sunday) Slept most of the day, coughed myself to sleep over and over. Life guard training was pretty good. Not much pool work, but I did feel stronger. Need to practice treading and brick. No coughing or runny nose in the pool. 4 quick lengths to warm up, from going 24 laps to 4, then I get uptight. Can I run, lift, teach and work tomorrow??
31212: (Monday) 181: #268 ... Crazy battle with this virus thru the night, I suppose I’ve gotten used to strange sleep patterns, finally rested in silence. Woke from a dream where someone called to me (wake up..) “Mad Dog” I think I’ll name the virus “Mad Dog” ha ha.. Off to the Y Monday lift therapy, double legs & back, upper back, chest, shoulders, then B&G, maybe have some time for arms??
Felt I was @ 90% strength and energy, then 80% but I move more wt than usual.
Squats: progressed from 135 – 245 keeping the form deep. Last set was only 2 reps. (free squats)
Leg Press (inverted) + Calf raises, progressed to 455 (over load)
BB shrug, rear grip, progressed to 265 – keep the bar off the thighs.
Wide grip pull ups + close grip T-bar row.
Military press – prog from 15s to 22.5s – ready to press 25s for 3 sets.
Cable cross (lo-hi) + bent flies (40s)
Seems it took longer than I’d planned, but I had some convo, and took longer breaks to compensate for Mad Dog and heavier lifts.)
G&B Good session – I thought it was easier than the class did.
31312 (Tuesday) #269 Work, AM: Once again I’m sitting here nursing the Achilles tendon & when I try to look at it I catch a cramp in my inner thigh. Probably won’t get to suspension tonight, want to stay off the foot, usually 2 days of healing, UGH! Will I be able to do that run? Plus my freekin’ knee inside boney hurts on contact, as if it’s bruised.
If I note there’s been no coughing @ work will I take a coughing fit?
4:09AM – Will I cough when I get to sleep?
31312 PM: Wake up 181 – Woke at alarm, fewer coughing fits, coughing is more prevalent horizontally. Feels like Mad Dog is breaking up.
Meanwhile – rt ankle sore, swollen, iced b4 bed and post wake up, heat treated and wrapped, oh yeah 72 degrees out. How does this weather affect Mad Dog, stronger or weaker?
ZAP was more intense than I thought, maybe over compensating for sick and sore, returned tired and hungry to café.. Great salmon dinner.
31412- AM work: (Wednesday) #270 Lite suspension training, short angles, like lifting small wts. Feeling tired – lower coughing – nose started running after popping a Halls!?! Iced the ankle – will probably do that for a few more times today. It’s (rt ankle) visibly swollen and looks sore. Sore to touch too.
DRINK MORE WATER!!
While sipping green pomegranate tea I felt a surge of happiness – it was nice, first time so maybe it isn’t the tea but a comb of things…
PM- 31412 182 – Mad Dog’s weakening. This actually may have been a compound of incidents. Slept well, sweated out some. Some coughing fits at sleep. Achilles is better, still a limp, no chance to ice, AM or PM, thus far.
To Temple for Aqua Box NRG is ok, got this swimming with the brick challenge hangin over me. I don’t remember any soreness after suspension training.
31512 – AM Work – (Thursday) #271 Runny nose, sneezing, Mad Dog’s weakening, suspension training but kind of weak.
182 steady, three days str8 – is this b/c of the cold? Functional Fitness at the Y, pretty good, took it easy on “us” ha ha.
31612 – 182 (Friday) – #272 up early and back to sleep knee snapped back into place, but I didn’t know it was out, thought it hurt b/c it was compensating for the ankle, which is still sore and still wrapped.
NYC – walked around Manhattan, dark & stormies with Mr. Smith, Hiroko and Kaylen, some random peeps at Commonwealth.
31712 (Saturday) #273: Brooklyn chillin’ with spring on the way maybe I should come up with more body conditioning morning routines, ankle seems better, but haven’t walked on it yet. Knee hurts to touch, probably should have that checked. Can legitimately make primary care phys appts now. I am behind on BSR training due to ankle. GRR, flat surface training, no hills, maybe treadmill.
31212: (Monday) 181: #268 ... Crazy battle with this virus thru the night, I suppose I’ve gotten used to strange sleep patterns, finally rested in silence. Woke from a dream where someone called to me (wake up..) “Mad Dog” I think I’ll name the virus “Mad Dog” ha ha.. Off to the Y Monday lift therapy, double legs & back, upper back, chest, shoulders, then B&G, maybe have some time for arms??
Felt I was @ 90% strength and energy, then 80% but I move more wt than usual.
Squats: progressed from 135 – 245 keeping the form deep. Last set was only 2 reps. (free squats)
Leg Press (inverted) + Calf raises, progressed to 455 (over load)
BB shrug, rear grip, progressed to 265 – keep the bar off the thighs.
Wide grip pull ups + close grip T-bar row.
Military press – prog from 15s to 22.5s – ready to press 25s for 3 sets.
Cable cross (lo-hi) + bent flies (40s)
Seems it took longer than I’d planned, but I had some convo, and took longer breaks to compensate for Mad Dog and heavier lifts.)
G&B Good session – I thought it was easier than the class did.
31312 (Tuesday) #269 Work, AM: Once again I’m sitting here nursing the Achilles tendon & when I try to look at it I catch a cramp in my inner thigh. Probably won’t get to suspension tonight, want to stay off the foot, usually 2 days of healing, UGH! Will I be able to do that run? Plus my freekin’ knee inside boney hurts on contact, as if it’s bruised.
If I note there’s been no coughing @ work will I take a coughing fit?
4:09AM – Will I cough when I get to sleep?
31312 PM: Wake up 181 – Woke at alarm, fewer coughing fits, coughing is more prevalent horizontally. Feels like Mad Dog is breaking up.
Meanwhile – rt ankle sore, swollen, iced b4 bed and post wake up, heat treated and wrapped, oh yeah 72 degrees out. How does this weather affect Mad Dog, stronger or weaker?
ZAP was more intense than I thought, maybe over compensating for sick and sore, returned tired and hungry to café.. Great salmon dinner.
31412- AM work: (Wednesday) #270 Lite suspension training, short angles, like lifting small wts. Feeling tired – lower coughing – nose started running after popping a Halls!?! Iced the ankle – will probably do that for a few more times today. It’s (rt ankle) visibly swollen and looks sore. Sore to touch too.
DRINK MORE WATER!!
While sipping green pomegranate tea I felt a surge of happiness – it was nice, first time so maybe it isn’t the tea but a comb of things…
PM- 31412 182 – Mad Dog’s weakening. This actually may have been a compound of incidents. Slept well, sweated out some. Some coughing fits at sleep. Achilles is better, still a limp, no chance to ice, AM or PM, thus far.
To Temple for Aqua Box NRG is ok, got this swimming with the brick challenge hangin over me. I don’t remember any soreness after suspension training.
31512 – AM Work – (Thursday) #271 Runny nose, sneezing, Mad Dog’s weakening, suspension training but kind of weak.
182 steady, three days str8 – is this b/c of the cold? Functional Fitness at the Y, pretty good, took it easy on “us” ha ha.
31612 – 182 (Friday) – #272 up early and back to sleep knee snapped back into place, but I didn’t know it was out, thought it hurt b/c it was compensating for the ankle, which is still sore and still wrapped.
NYC – walked around Manhattan, dark & stormies with Mr. Smith, Hiroko and Kaylen, some random peeps at Commonwealth.
31712 (Saturday) #273: Brooklyn chillin’ with spring on the way maybe I should come up with more body conditioning morning routines, ankle seems better, but haven’t walked on it yet. Knee hurts to touch, probably should have that checked. Can legitimately make primary care phys appts now. I am behind on BSR training due to ankle. GRR, flat surface training, no hills, maybe treadmill.
Sunday, March 11, 2012
Ruggedness Training March 30412-31012
30412 Sunday #260 182. Started LG sessions, all teenies, 'cept me. Realizing I may have bitten off more than i can handle, or maybe it's that I wasn't 100%, still fighting the war and all. I lack bouyancy, treading with arms is tough enough, without, nearly impossible for me. Guess I could practice more. My toes were cramping, got to start the sea salt water stuff again, esp. with the BSR coming. I was wiped out afterwards, plus the cold made for an interesting night.
30512 Monday #261 180 - is normally rock bottom for me, today was just going back and forth between bed, the floor and the tub (hot baths/soaks) and the kitchen. The first thing I do once I can stand is wash dishes. I like having my hands in hot water, i noticed there was very little if any sweating with this war. Not many chills either... a lot of dehydration, dry mouth, taste distortion, cramping. I went thru many coconut waters 17 oz each. Coming out of it now. No lifting today and luckily GX sessions are on Spring Break. Thinkin' i might take an extra night off from the job, just b/c I can - plus that place is NOT conducive to healing. I'll go in when I'm sick already, but not when I'm getting better.
Can't bring myself to exercise, still rebuilding and planning. Legs tomorrow at Temple??
30612 Tuesday #262 180 - Sleep was weird, I felt strong in my dreams and tangled up in my sheet. Woke up easily like 3-4am Ate hearty, turkey canadian bacon, red potato fries mushrooms and onions, seemed to burn it off in my sleep.
So here's the deal.. to the IBC for legs, shoulders and a run if I can hang, then dinner then work. Day Uno is always legs
(no records today) Squats - Leg Slide Press - seated calf raise + shin flex (shin flex doesn't work well due to the type of wts there. Leg extensions, standing lef curl. calf machine presses.
Shoulders - Military press, Shoulder lat-flies, bent flies, front raises, shoulder machine (tough).
30712 - Wednesday #263 182: Resume Oxy-E today after a recovery lay off. BSR training ran (run/walk) 4 miles down prkwy, which brough on coughing and made illness stronger.. or so it seems.
30812 Thursday #264 183: Legs are sore rt ankle playing up again. Suspension training - I can feel the body adapting, more control, more strength "new" muscles are getting used to doing this at work. This is awesome.
YMCA good session, sore ankle, no voice, stronger than last week and I'm still stronger than I ever was when I've been sick.
30912 Friday #265 181.5: Suspension training for the last 3 nites, lift therapy later today, maybe legs and vanity. Still coughing since 30812 AM @ work. Woke up slow and leisurely coughed myself to sleep, nose runny, going to Y for lift therapy. Decided to go heavy today and the theme was barbell work...
Deadlifts - progresses to 305 (4 sets total; started at 245) felt strong even tho sick.
Shrugs - went to 315 3 short sets 6 or less.
Row rev grip - came close to body wt... about 160-185 can't quite remember.
Military Press - 3 sets of 10, note to start with 15 lbs on each side.
Incline Press - small sets 115.. my barbell benching is weak. Is that the price of body wt training?
Curls... think i had 7 lbs on each side.
31012 - Saturday #266 - 183.5 up at 3am, off the previous night; did chores. Back and forth to bed all day... doing battle some very lite abs work in the eve/night. Coughing and bringing up phlegm so at least it's getting out of there. Haven't been sick like this in so long, maybe 12 years now. Gotta start at zero again. Hope it doesn't become a habit.
Some of the characteristics of this virus I've noticed: No stuffy nose, nose often seems to run for no reason and without warning, changing from outside to inside triggers it. There was no coughing until the day I ran, then all kinds of "coughing fits" especially at night or lying on my back. Also no fever and the energy drain only seems to come... or I only succumb to it when I don't have anything important to do. The coughing makes for a sore throat, bit no swelling-type sore throat. Been throwing back the vitamin C's; sea salt in my water and drinking lots, esp at work. Coconut water, tea and elixir (ginger, clove, cinnamon.) And protein drinks too.
30512 Monday #261 180 - is normally rock bottom for me, today was just going back and forth between bed, the floor and the tub (hot baths/soaks) and the kitchen. The first thing I do once I can stand is wash dishes. I like having my hands in hot water, i noticed there was very little if any sweating with this war. Not many chills either... a lot of dehydration, dry mouth, taste distortion, cramping. I went thru many coconut waters 17 oz each. Coming out of it now. No lifting today and luckily GX sessions are on Spring Break. Thinkin' i might take an extra night off from the job, just b/c I can - plus that place is NOT conducive to healing. I'll go in when I'm sick already, but not when I'm getting better.
Can't bring myself to exercise, still rebuilding and planning. Legs tomorrow at Temple??
30612 Tuesday #262 180 - Sleep was weird, I felt strong in my dreams and tangled up in my sheet. Woke up easily like 3-4am Ate hearty, turkey canadian bacon, red potato fries mushrooms and onions, seemed to burn it off in my sleep.
So here's the deal.. to the IBC for legs, shoulders and a run if I can hang, then dinner then work. Day Uno is always legs
(no records today) Squats - Leg Slide Press - seated calf raise + shin flex (shin flex doesn't work well due to the type of wts there. Leg extensions, standing lef curl. calf machine presses.
Shoulders - Military press, Shoulder lat-flies, bent flies, front raises, shoulder machine (tough).
30712 - Wednesday #263 182: Resume Oxy-E today after a recovery lay off. BSR training ran (run/walk) 4 miles down prkwy, which brough on coughing and made illness stronger.. or so it seems.
30812 Thursday #264 183: Legs are sore rt ankle playing up again. Suspension training - I can feel the body adapting, more control, more strength "new" muscles are getting used to doing this at work. This is awesome.
YMCA good session, sore ankle, no voice, stronger than last week and I'm still stronger than I ever was when I've been sick.
30912 Friday #265 181.5: Suspension training for the last 3 nites, lift therapy later today, maybe legs and vanity. Still coughing since 30812 AM @ work. Woke up slow and leisurely coughed myself to sleep, nose runny, going to Y for lift therapy. Decided to go heavy today and the theme was barbell work...
Deadlifts - progresses to 305 (4 sets total; started at 245) felt strong even tho sick.
Shrugs - went to 315 3 short sets 6 or less.
Row rev grip - came close to body wt... about 160-185 can't quite remember.
Military Press - 3 sets of 10, note to start with 15 lbs on each side.
Incline Press - small sets 115.. my barbell benching is weak. Is that the price of body wt training?
Curls... think i had 7 lbs on each side.
31012 - Saturday #266 - 183.5 up at 3am, off the previous night; did chores. Back and forth to bed all day... doing battle some very lite abs work in the eve/night. Coughing and bringing up phlegm so at least it's getting out of there. Haven't been sick like this in so long, maybe 12 years now. Gotta start at zero again. Hope it doesn't become a habit.
Some of the characteristics of this virus I've noticed: No stuffy nose, nose often seems to run for no reason and without warning, changing from outside to inside triggers it. There was no coughing until the day I ran, then all kinds of "coughing fits" especially at night or lying on my back. Also no fever and the energy drain only seems to come... or I only succumb to it when I don't have anything important to do. The coughing makes for a sore throat, bit no swelling-type sore throat. Been throwing back the vitamin C's; sea salt in my water and drinking lots, esp at work. Coconut water, tea and elixir (ginger, clove, cinnamon.) And protein drinks too.
Monday, March 05, 2012
Ruggedness Training February-March 22612-30312
22612 - (Sunday) #253 183.5 - Woke dehydrated and hung over, but this was expected and prepared for. Celebration last night was nice.. pasta,cake, rum and sweets. Just chilled and socialized today.
22712 Monday 184.5: #254 Attribute this to the weekend, expect to return no later than Wednesday . Erratic sleep, but many hours rest. Hitting the Y today before Temple. Trying to figure out what to do. deadlifts to start for sure and shin flex, maybe combine this is possible. Calf raises and db shrugs. Looking like another super set day. Military press* a must to add this to the regular routine. I need this kind of strength, maybe front squats, think I need this also. Maybe call this Gutter Day, moves I need but don't like.
Note: Since i've been doing deep squats my knees have gotten stronger, less if any pain on impact, no twisting and haven't had to ice or heat rub. Will they hold up during the BSR. will maybe stop squats om April 6th, 1 month prior to the run.
Another super set day and felt it!! finished with a solid 20 min soldier walk. So this is how it actually looked.
1. Deadlifts progressive to 255 max (maybe 3 reps??) str8 leg. + shin flex 70lb db.
2. Calf raises (Smith) + front squats, free barbell, light wts (15s)
3. Military press bb (15s-17s) + db shrugs 85s
4. Bent flies (45s) + standing EZ curls 25s (>10 reps)
5. Peck Deck progresses to max 135 maybe??
6. over head triceps extension 100?
7. tri press down w/ lat bar, very wide grip.
8. Soldier walk.
Guts & Butts - a bit more beat than usual but jacked up the session some rt thigh cramping had to get some honey.
22812 - Tuesday #255 Very hyped the first few hours at work, pretzels salad t-mix. Wake up 183.5 morning routine followed my own advice, had oatmeal. blueberries and syrup to prolong NRG for Zombie Annihilation today. Good sessions
22912 Wednesday #256... (184) of course mentioning strength of rt knee and now it hurts, also rt ankle/heel probably Achilles tendon, got me walking slow/limp. Not sure what I did but it probably happened Mon or Tues.
Leap Day slow starter rainy dreary got some extra zzzz good aqua box session got rt ankle wrapped need to ice. 184 at wake up didn't think i had that much food, could it be muscle? Got to start checking BF with calipers. Muscle measure March 1. Appendages.
30112 - Thursday #257.. 184 feel fat. Some TRX/USA work at the job. Lite eats, rt foot wrapped if i don't have my protein as soon as i wake up I don't take it. (Maybe my body doesn't want or isn't craving it? Processing what's already taken?? Who knows?
GX Functional Fitness at the Y Oh yeah Happy Birthday, 100 push ups, weren't so touch, but tough enough. Woke up ACV, Almonds Banana Blue berries w/ Honey good breakfast.
I probably pushed FF a bit hard today, I ran out of strength and energy, and afterwards realized i was coming down with something... I think the Zombies won today. Anyway after fitness training the Birthday became awesome!! ha... Went to work and did Suspension training, just some lite and holding. I am determined to make myself stronger using this stuff... and possibly bigger!!
30212 - Friday #258... 182 The drop took longer than expected but could be because I'm sneezy, achy and dopey, trying to get the bad stuff out, been pumping the vitamin C and it's been staying in (usually if i don't need it it's eliminated.) So the runny nose and sneezing and tiredness kept me from lift therapy today. The baddens are beginning to exit. You know I'm not going down without a battle!!
Appendage measurements in cms. I am aiming for the Grecian Ideal, may link this somewhere sometime.
Left side
Wrist.....................................17.25
Forearm................................28.5
Upper Arm (no flex)................34.5
Upper thigh...........................61
Lower thigh (just above knee)..44.25
Ankle....................................22
Rt Side
Wrist........................................17.25
Forearm...................................29.25
Upper Arm (no flex)......................39*
Upper thigh.................................60.5
Lower thigh (just above knee).......34.5
Ankle........................................22.5
These are the goal numbers: (No ankle, I suppose b/c ankles aren't supposed to grow)
Forearm...................................32
Upper Arm (no flex)...................40
Upper thigh..............................59
Since I'm only measuring appendages I didn't include shoulders, waist, hips or chest, maybe later if I REALLY want to feel bad.
*Significant difference. So I'm a day late things don't always work out as scheduled.
30312 - #259 Saturday 182 Start at the gig, still cold symptomy, but plan to set up the suspension straps and do some work. Don't know what the rest of the day will bring. Maybe some home work, some stretching or just yoga?? Did nothing at work. Slept late today. Should probably take a LONG soak and see what can be done. Also pulled up the Grecian formula of body composition to see how close I am to specs. It's just a guideline.
22712 Monday 184.5: #254 Attribute this to the weekend, expect to return no later than Wednesday . Erratic sleep, but many hours rest. Hitting the Y today before Temple. Trying to figure out what to do. deadlifts to start for sure and shin flex, maybe combine this is possible. Calf raises and db shrugs. Looking like another super set day. Military press* a must to add this to the regular routine. I need this kind of strength, maybe front squats, think I need this also. Maybe call this Gutter Day, moves I need but don't like.
Note: Since i've been doing deep squats my knees have gotten stronger, less if any pain on impact, no twisting and haven't had to ice or heat rub. Will they hold up during the BSR. will maybe stop squats om April 6th, 1 month prior to the run.
Another super set day and felt it!! finished with a solid 20 min soldier walk. So this is how it actually looked.
1. Deadlifts progressive to 255 max (maybe 3 reps??) str8 leg. + shin flex 70lb db.
2. Calf raises (Smith) + front squats, free barbell, light wts (15s)
3. Military press bb (15s-17s) + db shrugs 85s
4. Bent flies (45s) + standing EZ curls 25s (>10 reps)
5. Peck Deck progresses to max 135 maybe??
6. over head triceps extension 100?
7. tri press down w/ lat bar, very wide grip.
8. Soldier walk.
Guts & Butts - a bit more beat than usual but jacked up the session some rt thigh cramping had to get some honey.
22812 - Tuesday #255 Very hyped the first few hours at work, pretzels salad t-mix. Wake up 183.5 morning routine followed my own advice, had oatmeal. blueberries and syrup to prolong NRG for Zombie Annihilation today. Good sessions
22912 Wednesday #256... (184) of course mentioning strength of rt knee and now it hurts, also rt ankle/heel probably Achilles tendon, got me walking slow/limp. Not sure what I did but it probably happened Mon or Tues.
Leap Day slow starter rainy dreary got some extra zzzz good aqua box session got rt ankle wrapped need to ice. 184 at wake up didn't think i had that much food, could it be muscle? Got to start checking BF with calipers. Muscle measure March 1. Appendages.
30112 - Thursday #257.. 184 feel fat. Some TRX/USA work at the job. Lite eats, rt foot wrapped if i don't have my protein as soon as i wake up I don't take it. (Maybe my body doesn't want or isn't craving it? Processing what's already taken?? Who knows?
GX Functional Fitness at the Y Oh yeah Happy Birthday, 100 push ups, weren't so touch, but tough enough. Woke up ACV, Almonds Banana Blue berries w/ Honey good breakfast.
I probably pushed FF a bit hard today, I ran out of strength and energy, and afterwards realized i was coming down with something... I think the Zombies won today. Anyway after fitness training the Birthday became awesome!! ha... Went to work and did Suspension training, just some lite and holding. I am determined to make myself stronger using this stuff... and possibly bigger!!
30212 - Friday #258... 182 The drop took longer than expected but could be because I'm sneezy, achy and dopey, trying to get the bad stuff out, been pumping the vitamin C and it's been staying in (usually if i don't need it it's eliminated.) So the runny nose and sneezing and tiredness kept me from lift therapy today. The baddens are beginning to exit. You know I'm not going down without a battle!!
Appendage measurements in cms. I am aiming for the Grecian Ideal, may link this somewhere sometime.
Left side
Wrist.....................................17.25
Forearm................................28.5
Upper Arm (no flex)................34.5
Upper thigh...........................61
Lower thigh (just above knee)..44.25
Ankle....................................22
Rt Side
Wrist........................................17.25
Forearm...................................29.25
Upper Arm (no flex)......................39*
Upper thigh.................................60.5
Lower thigh (just above knee).......34.5
Ankle........................................22.5
These are the goal numbers: (No ankle, I suppose b/c ankles aren't supposed to grow)
Forearm...................................32
Upper Arm (no flex)...................40
Upper thigh..............................59
Since I'm only measuring appendages I didn't include shoulders, waist, hips or chest, maybe later if I REALLY want to feel bad.
*Significant difference. So I'm a day late things don't always work out as scheduled.
30312 - #259 Saturday 182 Start at the gig, still cold symptomy, but plan to set up the suspension straps and do some work. Don't know what the rest of the day will bring. Maybe some home work, some stretching or just yoga?? Did nothing at work. Slept late today. Should probably take a LONG soak and see what can be done. Also pulled up the Grecian formula of body composition to see how close I am to specs. It's just a guideline.
Sunday, February 26, 2012
Ruggedness Training February 21912-22512
21912 182.5 Sunday #246 - I made the weekend, swimming, yoga and after yoga leg presses and seated calf raises, two things I can't do at the Y. Now I'm tired. Got the night off, nothing to do. So I'll chill, clean, take my daily pic and call it a night. Go big tomorrow.
22012 182 Monday #247 This day was so awesome it took 12 hours of sleep to recover, details later.
Up at 1am to 4am doing chores, back up again at 11am
Chest day at the Y, changed up from the plan:
Incline BB hi wt low reps
flat rev grip bb press (25s)
decline smith w/ cable
pull overs 85 (strong!)
flat flies progressive 20-35 arms wide.
shrugs BB prog 135-225
bent flies.. 45s
Up row bb prog 5s-15s (too much)
Shoulders - seated press 40s low reps
standing laterals 20-25x2
sing arm laterals 15 x 8 reps
Run .75 mi. walked .25
DONE!
Guts & Butts!
Feeling like another purge happening, fat or protein? wt is consistent, eating also, no cheat days recently - going for an everyother day no meat regimen then work into every 2 days. Will probablyhave to intro carbs/starch back into the rotation and see what happens. Protein supps my replace meals, chicken & fish still in.
Guts & Butts pretty intense must've depleted sugar triceps cramped, honey shot did the trick.
22112 181.5 12 hrs rest, wasn't sleep the whole time.. FaTuesday #248 - I never had a doubt I'd make it here when I started, things have changed, but I expect that as well. It was a double shot - I kind of almost burned out in PUMPED today, so we did early abs while I recovered, ha ha... PT at aqua box Tuesday is not a big day there either they will market it better or drop it, is my guess. Then everyone will miss it. I kind of had to rebuild myself from yesterday and then tomorrow - Y first, then Aqua Box then work.
22212 - 182 (Wednesday) #249 - I realized there's no time to hit the Y before Aqua Box unless I'm off Tuesdays, so Weds become a de facto break day, except when I'm on break from Temple, maybe do home work or shoulders afterwards. Tuna, relish & cheese b4 gx. The usual "stack" honey, bcaa, brewers yeast and OxyE post-gx, very light shoulder work. I think I'm taking too much protein. Probably need to get back to p-husk/ACV regimen along with the new stuff i am doing. Need more travel food too.
22312 (AM Entry) Some decent USA(Trx) work at the gig, dips are pathetic, need more shoulder strength - do more of these even if I'm just holding the pose. Healty elim 5:45am back to regular, maybe p-husk one day ACV the next, will experiment and mix things up. Feel like I've got too much foreign stuff in the bod & not enough food.
PM - 183 Thursday #250 - p-husk did its job 24hoiurs later.. serious elim. ate meat for dinner and over night, turkey chicken tuna yesterday. Chillin today, massage, dinner at Mom's probably meat.
Saw some impressive definition in the upper torso this morning, nice. wondering which part of the routine is working (best.) Had fish at Mom's, it was a good dinner, too much chocolate at work, call it a cheat day.)
22412 (Friday) #251 182.5 Very lethargic today, dreary and rainy, dp ain't right, chocolate I'm guessing. p-husk in the AM post work headed to the Y for legs & pull day (back essentially.)
Legs: strong squats last set 225 x 3 solid & deep!
Leg Press was strong also went beyond the norm (+50 lbs) - need to do these more often at Temple.
Pulls - with hooks & straps - ridiculous!! Feeling strong upper body and core/lower abs. Wore me out, came close to the wall and never did more than 8 reps.
Leg Curls, awesome!! 195 new personal best... progress!!
Leg -X strong, racked the last set 225lbs. Need another place to do these.
Once again a seemingly dull dreary weak day turned out to be very strong if not energetic, glad I didn't ditch it!! Maybe I've learned my body..
22512 (Saturday) #252 182 - Wake up, protein drink, crock pot melange w/ curry/jerk chicken. Vanity day atthe YMCA, all upper body all super sets, can't really remember the order, but something like what follows:
BB shrugs rev grip + wrist curls (bb) the reg grip shrugs and rev grip barbell curls.
Cable and mini str8 bar work:
Up row, shrugs, biceps curls
Bent flies (db) wide rev grip triceps pull down
mini bar curls, shoulder laterals, mini bar military press (rear delt/upper rt tricep pain at first, fine by final set.
Almost decided not to train today...Pisces party tonight.
22012 182 Monday #247 This day was so awesome it took 12 hours of sleep to recover, details later.
Up at 1am to 4am doing chores, back up again at 11am
Chest day at the Y, changed up from the plan:
Incline BB hi wt low reps
flat rev grip bb press (25s)
decline smith w/ cable
pull overs 85 (strong!)
flat flies progressive 20-35 arms wide.
shrugs BB prog 135-225
bent flies.. 45s
Up row bb prog 5s-15s (too much)
Shoulders - seated press 40s low reps
standing laterals 20-25x2
sing arm laterals 15 x 8 reps
Run .75 mi. walked .25
DONE!
Guts & Butts!
Feeling like another purge happening, fat or protein? wt is consistent, eating also, no cheat days recently - going for an everyother day no meat regimen then work into every 2 days. Will probablyhave to intro carbs/starch back into the rotation and see what happens. Protein supps my replace meals, chicken & fish still in.
Guts & Butts pretty intense must've depleted sugar triceps cramped, honey shot did the trick.
22112 181.5 12 hrs rest, wasn't sleep the whole time.. FaTuesday #248 - I never had a doubt I'd make it here when I started, things have changed, but I expect that as well. It was a double shot - I kind of almost burned out in PUMPED today, so we did early abs while I recovered, ha ha... PT at aqua box Tuesday is not a big day there either they will market it better or drop it, is my guess. Then everyone will miss it. I kind of had to rebuild myself from yesterday and then tomorrow - Y first, then Aqua Box then work.
22212 - 182 (Wednesday) #249 - I realized there's no time to hit the Y before Aqua Box unless I'm off Tuesdays, so Weds become a de facto break day, except when I'm on break from Temple, maybe do home work or shoulders afterwards. Tuna, relish & cheese b4 gx. The usual "stack" honey, bcaa, brewers yeast and OxyE post-gx, very light shoulder work. I think I'm taking too much protein. Probably need to get back to p-husk/ACV regimen along with the new stuff i am doing. Need more travel food too.
22312 (AM Entry) Some decent USA(Trx) work at the gig, dips are pathetic, need more shoulder strength - do more of these even if I'm just holding the pose. Healty elim 5:45am back to regular, maybe p-husk one day ACV the next, will experiment and mix things up. Feel like I've got too much foreign stuff in the bod & not enough food.
PM - 183 Thursday #250 - p-husk did its job 24hoiurs later.. serious elim. ate meat for dinner and over night, turkey chicken tuna yesterday. Chillin today, massage, dinner at Mom's probably meat.
Saw some impressive definition in the upper torso this morning, nice. wondering which part of the routine is working (best.) Had fish at Mom's, it was a good dinner, too much chocolate at work, call it a cheat day.)
22412 (Friday) #251 182.5 Very lethargic today, dreary and rainy, dp ain't right, chocolate I'm guessing. p-husk in the AM post work headed to the Y for legs & pull day (back essentially.)
Legs: strong squats last set 225 x 3 solid & deep!
Leg Press was strong also went beyond the norm (+50 lbs) - need to do these more often at Temple.
Pulls - with hooks & straps - ridiculous!! Feeling strong upper body and core/lower abs. Wore me out, came close to the wall and never did more than 8 reps.
Leg Curls, awesome!! 195 new personal best... progress!!
Leg -X strong, racked the last set 225lbs. Need another place to do these.
Once again a seemingly dull dreary weak day turned out to be very strong if not energetic, glad I didn't ditch it!! Maybe I've learned my body..
22512 (Saturday) #252 182 - Wake up, protein drink, crock pot melange w/ curry/jerk chicken. Vanity day atthe YMCA, all upper body all super sets, can't really remember the order, but something like what follows:
BB shrugs rev grip + wrist curls (bb) the reg grip shrugs and rev grip barbell curls.
Cable and mini str8 bar work:
Up row, shrugs, biceps curls
Bent flies (db) wide rev grip triceps pull down
mini bar curls, shoulder laterals, mini bar military press (rear delt/upper rt tricep pain at first, fine by final set.
Almost decided not to train today...Pisces party tonight.
Saturday, February 18, 2012
Ruggedness Training February 21212-21812
21212 - (Sunday) #239 182 Chillin at home 182 home shoulders and overnite bod-wit at work.
21312 - 183.5 (Monday) #240 Good strong "Bravo" wk at the Y (details in phone).
New wake up routine; protein drink, then breakfast, NO X pre-workout & honey post workout, soft pretzels, honey almond & papaya dried before next session. (GX). Feel the urge to purge.
21412 - 180 (Tuesday) #241 Got to bed early last night, wake, tea then protein drink & fruit, almonds, yogurt & honey breakfast piddle around the house work... should probably have more substantial food today. Exhausting ZEST session yesterday, chill Aquabox, tired me out. In bed early.
21512 181 (Wednesday) #242 - up @ 4am back to sleep til 11:30am - YMCA chest and arms day then aquabox. Good chest day changed a few things around.
Incline BB press
decline flies (db)
flat press (Dbs)
pull overs (went to 70)
ez bar skull crushers (25 plates)
tri-pres down on lat machine
biceps cable curls /~0~\
mini str8 bar curls
Strong Aqua Box session
Tired and back to work. Days off are like fasting, more supps than food.
21612 181 (Thursday) #243 (I should be measuring today but no time. Will get to it on the wknd.) FF-YMCA: did I just get a headache from eating tuna and cheese? Been doing wake-up protein all week and psy-husk in morn after work (just 1 or 2 days??). Intense FF session, they see to be more intense n the cardio zone which will help me burn more,but i wonder if the shakes & Oxy have anything to do with the alleged(?) energy/intensity increase. Got Vitamin E and flaxseed supps, Pedialite for post workout dextrose, seems expensive for post workout tho, honey is cheaper. Got the aspirin as per doc's recommendation. "baby" aspirin is now "low dose" adult - took one - got a year's worth. I'd better not get a heart attack!! which is unlikely whether i take aspirin or not as the ticker is "normal" which i take to mean normally healthy.
DAY 244
21712 181.5 (Friday) #244 - Lift Therapy... Today was legs and back: Staring with deep squats I pushed the last set up to 205 with 6 solid deep reps!! Then leg presses. 3 sets of wide grip high pull ups (8-10-12) Rev. grip barbell rows with knees close (this makes the balance muscles in the core do more work), High pull (for upper back) seated rows, bent flies (knees close), Peck Deck, lo-to-hi cable crossovers, leg curls* (*180 lbs I haven't done this much in a LONG time, legs have gotten stronger here). Leg extensions, stayed at 195 and increased reps. Oblique work and out!!
21812 - 182.5 (Saturday) #245 - measurement day, OK so I'm a day or two (or more) behind. No matter. Just about every 60 days I measure my belly. I use cm instead of fractions of inches, that would be discouraging and less accurate. I use the same tape measure and the same approximate locations. The last measuring day is up here somewhere. I'm not going to make the whole chart, I'll just note the change from 60 days ago, and from the beginning... 242 days ago. Yes, I'm a bit anal like this.
Top - 97cm + 2cm from last time and +4 from the start - this is due to an expanding back!!
Middle 87.5 - 2.5 - 6cm total!! This is significant, first place I hit my goal of being in the 80s!!!
Bottom 93.5 - 0.5 - 5.5 from the beginning. This is the belly button zone, probably the hardest and it looks like I slowed down in the last 60 days.
Under 94 -0.5 -3.5 another tough zone, the last 60 were small, but overall a significant loss. These areas will have to be dieted and exercised off... and it will take some time.
This actually is encouraging considering the last 60 days included the winter and holiday seasons, usually times of low activity and high caloric (celebration) intake. Next measurement day around day #320 we'll be well into spring and very close to the 1 year mark. Oh yeah, I got a 60 or 90? day supply of OxyElite which is suppose to target belly fat, so we can check if the numbers change significantly. It won't be THAT scientific, but if I make any significant eating changes they will be noted here.
Oh, I signed up for the Broad St. Run, so run training may impact the numbers as well.
Another note before I post this; The last couple of days I've been sleeping straight through to the alarm, where as I usually sleep maybe 4 or 5 hours, wake up and then have to get the last 90 mins. separately.
OK Today's session I posted all over the place: 6 laps swim warm up, than as planned, swim-sprint intervals, basically I swim a fast length, rest, slow swim back and repeat. Did 4 intervals, then ran 3 miles on the treadmill in 35 minutes. That's all. Now I can post.
21312 - 183.5 (Monday) #240 Good strong "Bravo" wk at the Y (details in phone).
New wake up routine; protein drink, then breakfast, NO X pre-workout & honey post workout, soft pretzels, honey almond & papaya dried before next session. (GX). Feel the urge to purge.
21412 - 180 (Tuesday) #241 Got to bed early last night, wake, tea then protein drink & fruit, almonds, yogurt & honey breakfast piddle around the house work... should probably have more substantial food today. Exhausting ZEST session yesterday, chill Aquabox, tired me out. In bed early.
21512 181 (Wednesday) #242 - up @ 4am back to sleep til 11:30am - YMCA chest and arms day then aquabox. Good chest day changed a few things around.
Incline BB press
decline flies (db)
flat press (Dbs)
pull overs (went to 70)
ez bar skull crushers (25 plates)
tri-pres down on lat machine
biceps cable curls /~0~\
mini str8 bar curls
Strong Aqua Box session
Tired and back to work. Days off are like fasting, more supps than food.
21612 181 (Thursday) #243 (I should be measuring today but no time. Will get to it on the wknd.) FF-YMCA: did I just get a headache from eating tuna and cheese? Been doing wake-up protein all week and psy-husk in morn after work (just 1 or 2 days??). Intense FF session, they see to be more intense n the cardio zone which will help me burn more,but i wonder if the shakes & Oxy have anything to do with the alleged(?) energy/intensity increase. Got Vitamin E and flaxseed supps, Pedialite for post workout dextrose, seems expensive for post workout tho, honey is cheaper. Got the aspirin as per doc's recommendation. "baby" aspirin is now "low dose" adult - took one - got a year's worth. I'd better not get a heart attack!! which is unlikely whether i take aspirin or not as the ticker is "normal" which i take to mean normally healthy.
DAY 24421712 181.5 (Friday) #244 - Lift Therapy... Today was legs and back: Staring with deep squats I pushed the last set up to 205 with 6 solid deep reps!! Then leg presses. 3 sets of wide grip high pull ups (8-10-12) Rev. grip barbell rows with knees close (this makes the balance muscles in the core do more work), High pull (for upper back) seated rows, bent flies (knees close), Peck Deck, lo-to-hi cable crossovers, leg curls* (*180 lbs I haven't done this much in a LONG time, legs have gotten stronger here). Leg extensions, stayed at 195 and increased reps. Oblique work and out!!
21812 - 182.5 (Saturday) #245 - measurement day, OK so I'm a day or two (or more) behind. No matter. Just about every 60 days I measure my belly. I use cm instead of fractions of inches, that would be discouraging and less accurate. I use the same tape measure and the same approximate locations. The last measuring day is up here somewhere. I'm not going to make the whole chart, I'll just note the change from 60 days ago, and from the beginning... 242 days ago. Yes, I'm a bit anal like this.
Top - 97cm + 2cm from last time and +4 from the start - this is due to an expanding back!!
Middle 87.5 - 2.5 - 6cm total!! This is significant, first place I hit my goal of being in the 80s!!!
Bottom 93.5 - 0.5 - 5.5 from the beginning. This is the belly button zone, probably the hardest and it looks like I slowed down in the last 60 days.
Under 94 -0.5 -3.5 another tough zone, the last 60 were small, but overall a significant loss. These areas will have to be dieted and exercised off... and it will take some time.
This actually is encouraging considering the last 60 days included the winter and holiday seasons, usually times of low activity and high caloric (celebration) intake. Next measurement day around day #320 we'll be well into spring and very close to the 1 year mark. Oh yeah, I got a 60 or 90? day supply of OxyElite which is suppose to target belly fat, so we can check if the numbers change significantly. It won't be THAT scientific, but if I make any significant eating changes they will be noted here.
Oh, I signed up for the Broad St. Run, so run training may impact the numbers as well.
Another note before I post this; The last couple of days I've been sleeping straight through to the alarm, where as I usually sleep maybe 4 or 5 hours, wake up and then have to get the last 90 mins. separately.
OK Today's session I posted all over the place: 6 laps swim warm up, than as planned, swim-sprint intervals, basically I swim a fast length, rest, slow swim back and repeat. Did 4 intervals, then ran 3 miles on the treadmill in 35 minutes. That's all. Now I can post.
Friday, February 17, 2012
Ruggedness Training February 20512-21112
20512 (Sun) day 232 184 (Sunday) Is it the protein? 10 min treadmill 3.5 mph w/ back back (Temple) 1 hour power yoga w/ Dweeta (Dita). rt shoulder pain when doing side planks. Hope I can keep yoga up thru winter. The test of this session will be in strength, muscle size and reduction in belly size if not weight. Wt should actually increase if I'm adding adequate muscle and shredding fat.
20612 (Mon) Day 233 Awesome workout day lifting at the Y. (wt on chart), Chest day then butts & guts, "C" Day details in phone. I seems to have super energy for gx sessions when I lift for 60-90 mins before. The travel time is the rest period. Even the memories get me stoked!!
20712 (Tues) Day 234 - 183 - Up early, windows and doors going in today. Double shot Tuesday @Temple. Started OxyElite today.
20812 (Wed) Day 235 - (Wednesday) (181.5) Last day of door/window installation, just chilled around the house. Snow - Aqua Box was lite, see what i can do at home tonight maybe lift b4 FF tomorrow @ the Y).
20912 (Thurs) Day 236 - (Thursday) 183 - Pork, chickpeas and spinach for dinner. Aquabox & home shoulders-x last night. Doc's appt today. (now.) Then I'm thinking produce, pull work @ the Y then FF (class) & work.
21012 (Fri) Day 237 182 lbs. Friday lift therapy, a good day at the Y!!
21112 (Sat) Day 238 182 - Cloudy cold snowy day, stayed in even after trying to psyche myself up to swim. One day a da like this won't exist for me. Home shoulders work... feeling stronger I must say and less painful.
20612 (Mon) Day 233 Awesome workout day lifting at the Y. (wt on chart), Chest day then butts & guts, "C" Day details in phone. I seems to have super energy for gx sessions when I lift for 60-90 mins before. The travel time is the rest period. Even the memories get me stoked!!
20712 (Tues) Day 234 - 183 - Up early, windows and doors going in today. Double shot Tuesday @Temple. Started OxyElite today.
20812 (Wed) Day 235 - (Wednesday) (181.5) Last day of door/window installation, just chilled around the house. Snow - Aqua Box was lite, see what i can do at home tonight maybe lift b4 FF tomorrow @ the Y).
20912 (Thurs) Day 236 - (Thursday) 183 - Pork, chickpeas and spinach for dinner. Aquabox & home shoulders-x last night. Doc's appt today. (now.) Then I'm thinking produce, pull work @ the Y then FF (class) & work.
21012 (Fri) Day 237 182 lbs. Friday lift therapy, a good day at the Y!!
21112 (Sat) Day 238 182 - Cloudy cold snowy day, stayed in even after trying to psyche myself up to swim. One day a da like this won't exist for me. Home shoulders work... feeling stronger I must say and less painful.
Wednesday, February 08, 2012
Ruggedness Training January-February 12912-20412
12912 (Sun) Day 225 184.5 back in Philly, may do some light stuff tonight. Got the stress test tomorrow, then GX, maybe i can get a swim in. Note to self, find out about YMCA Lifeguard Training. Sitting home tonight rethinking my workout goals. I think I've cut enough fat and gone in enough different directions to get back to basics. I'd mentioned BtoB earlier in a FB post and I think that's what I need, pre-Spring. 3 days of body builder type lifting, Legs/Back/Chest - Legs/Upper Back/Shoulders - Chest/Tris/Bis - Back/Legs/Tris - and rotate something like that. This is just rain storming.. I'll also have to do it with progressive resistance and keep better notes, even if I don't post them here. Plus I have to get to running again and keep up the swimming.... and eventually swim faster and do swim-run combos. add an actual yoga class and keep up the bod-wt training at work. Full tilt lifestyle, which reminds me... the diet for this... I'll hv to follow my own advice and write down everything I eat, add 2 protein shakes per day and take them more deliberately.Home shoulders training. Gonna need these to bench!.
13012 (Mon) Day 226 183: Stress Test today, then guts & butts... stressed out in so many ways. Rebuilding over night ready for BIG FAT EXERCISE Tuesday!! I think I'll go to the Y before PUMPED if I can.
13112 (Tues) Day 227 180.5 Finished up the month same weight as I started. Now I want to start packing on muscle so it's back to basics if I can get my self together and get to the Y in a couple of hours and THEN teach two classes.. It can be done. Gotta start with a good fueling... breakfast that is. Today I felt like I wanted to go maybe too far: Did a very intense home-workout; shoulders, triceps and biceps this morning, in lieu of going to the Y (didn't budget time well enough.) Then PUMPED - had a very enthusiastic session, the Aqua Box with 2 people. I kinda want to swim tonight, still feel energetic, but who knows how I'll feel in an hour. Mixed a protein shake: 8pz H2O, 7 ice cubes, 1 scoop Casein (blueberry flavor), 1 tbsp hemp protein, handful of blueberries, tbsp peanut butter - blend, tastse pretty good. Second shot of protein sup today. Perhaps body can handle digestion now. Got a 1/4 mi swim in. Weak... I feel like I have to restart from scratch. Added some side and back strokes to the mix this time.
____________________FEBRUARY__________________________________
20112 (Wed) Day 228 180.5 FEBRUARY - Make it to the Y, lift heavy, lead Aqua Box, come home, chill... stretch maybe. Made it to the Y for ALPHA Day workout, Legs/Chest/triceps, then walked 30 mins on treadmill steady 3.5 mph, incline up then down max HR 136 - fat burn zone. That's the key, burn fat build muscle stay in fat burn zone post lifting, do intervals from time to time and swim. Oh forgot the morning workout, just a series of push ups, regular, crab, close & shoulders,
20212 (Thurs) Day 229 180.5 - Decided to walk 30 minutes before Functional Fitness Class... it was good, got me hyped but I was dehydrated by the end of the session, triceps and legs cramped.. not too bad, but it happened.
20312 - (Fri) Day 230 - 182 lift therapy It was a Bravo Day which focused on upper back and lower legs & shoulders, I threw in a set of deadlifts for the low back upper thighs connection. I actually have the routine in my phone, believe it or not. Let's see if I can remember:
Barbell shrugs
Deadlifts
Shin Flex
Bent Lateral Flies
Calf raises (standing)
Seated Shoulder press - (shoulders are weak and need to be pumped up, but slowly)
Bent 1 arm shrug
Up-row
Shoulder laterals
Calf press (on leg press machine)
30 minute solder walk 4 mph inclines and intervals.
Also started Mass builder post workout protein shakes. Will probably alternate between protein shakes to see what happens.
20412 (Sat) Day 231 - 182.5 Weight still fluctuating 2-3 lbs from sleep to waking, which is most likely water weight as it has been since keeping records. Swam 1/2 mile today, broken up, 10, 6 then 2 laps then 30 mins on the treadmill walking. I have to change up the swimming since I've abandoned my distance goal, I'll have to focus on becoming stronger and faster. Considering interval swim training. Still need to go 6 laps so maybe I should try to take them faster... get HR up.
13012 (Mon) Day 226 183: Stress Test today, then guts & butts... stressed out in so many ways. Rebuilding over night ready for BIG FAT EXERCISE Tuesday!! I think I'll go to the Y before PUMPED if I can.
13112 (Tues) Day 227 180.5 Finished up the month same weight as I started. Now I want to start packing on muscle so it's back to basics if I can get my self together and get to the Y in a couple of hours and THEN teach two classes.. It can be done. Gotta start with a good fueling... breakfast that is. Today I felt like I wanted to go maybe too far: Did a very intense home-workout; shoulders, triceps and biceps this morning, in lieu of going to the Y (didn't budget time well enough.) Then PUMPED - had a very enthusiastic session, the Aqua Box with 2 people. I kinda want to swim tonight, still feel energetic, but who knows how I'll feel in an hour. Mixed a protein shake: 8pz H2O, 7 ice cubes, 1 scoop Casein (blueberry flavor), 1 tbsp hemp protein, handful of blueberries, tbsp peanut butter - blend, tastse pretty good. Second shot of protein sup today. Perhaps body can handle digestion now. Got a 1/4 mi swim in. Weak... I feel like I have to restart from scratch. Added some side and back strokes to the mix this time.
____________________FEBRUARY__________________________________
20112 (Wed) Day 228 180.5 FEBRUARY - Make it to the Y, lift heavy, lead Aqua Box, come home, chill... stretch maybe. Made it to the Y for ALPHA Day workout, Legs/Chest/triceps, then walked 30 mins on treadmill steady 3.5 mph, incline up then down max HR 136 - fat burn zone. That's the key, burn fat build muscle stay in fat burn zone post lifting, do intervals from time to time and swim. Oh forgot the morning workout, just a series of push ups, regular, crab, close & shoulders,
20212 (Thurs) Day 229 180.5 - Decided to walk 30 minutes before Functional Fitness Class... it was good, got me hyped but I was dehydrated by the end of the session, triceps and legs cramped.. not too bad, but it happened.
20312 - (Fri) Day 230 - 182 lift therapy It was a Bravo Day which focused on upper back and lower legs & shoulders, I threw in a set of deadlifts for the low back upper thighs connection. I actually have the routine in my phone, believe it or not. Let's see if I can remember:
Barbell shrugs
Deadlifts
Shin Flex
Bent Lateral Flies
Calf raises (standing)
Seated Shoulder press - (shoulders are weak and need to be pumped up, but slowly)
Bent 1 arm shrug
Up-row
Shoulder laterals
Calf press (on leg press machine)
30 minute solder walk 4 mph inclines and intervals.
Also started Mass builder post workout protein shakes. Will probably alternate between protein shakes to see what happens.
20412 (Sat) Day 231 - 182.5 Weight still fluctuating 2-3 lbs from sleep to waking, which is most likely water weight as it has been since keeping records. Swam 1/2 mile today, broken up, 10, 6 then 2 laps then 30 mins on the treadmill walking. I have to change up the swimming since I've abandoned my distance goal, I'll have to focus on becoming stronger and faster. Considering interval swim training. Still need to go 6 laps so maybe I should try to take them faster... get HR up.
Ruggedness Training January 12212-12812
Falling behind on updates, most likely because I realize i don't have an audience. Have to remember I'll be my audience 3-5 years from now.
12212 (Sunday) Day 218 - 184 lbs. just hoping this is solid weight and not fat. Legs are looking ripped!! Home workout, abs and shoulder work.. lite. Good news from the scale, 14% body fat, suggests the weight gain is either muscle or water or a combo of both. Lifting at the Y (details later) Group Xercise at Temple... that's a good day for me!
12312 (Monday) Day 219 - 183.5 Purge Day Went to the YMCA before guts & butts, which is going to be my new routine. I went all out today, full body weight lifting, super sets, then went and led the session at Temple. My note says it was a Good overall workout day.
12412 (Tuesday) Day 220 184.5 Wondering what's up with the weight gain. Temple double shot today, PUMPED & Aqua Box.
I don't think I should be 'noid about the wt gain since the look is still leaner, measurements coming in less than a month. Continuing bod-wit stuff at work, maybe drink more water, eat more fruit & raw. Core is still strong, balance good but should probably stretch more and longer.
12512 (Wednesday) Day 221 - 182.5 Vietnamese (?) Post GX and that held me over. The wt drop is probably due to food & H2O, maybe a little muscle:fat change. Feel like I should run, possibly hit the Y for some HIIT on the treadmill and take a break from swimming until next week, unless the 15th St Y (Brooklyn) has a [pool (they don't). It's cool how cool stuff just seems to come my way. Thanks J-Doc for the sammich.
YMCA - 30 mins treadmill kept it level 2:30 mins warm up then 30 sec. sprint, then increase sprint time to 45 sec. decrease recovery time equally.
Then bod-wit stuff, hanging ab work, leg and torso stretch, All after Aqua Box!!
Seems like my legs got both stronger and heavier & my stride had widened. I don't remember sprinting 8-9.8 mph without my legs going like a lawn mower.Progress, I need HIIT again to ease back into long runs, I think.
12612 (Thursday) Day 222 Functional Fitness at the YMCA. 180.5
12712 (Friday) Day 223 - 182.5 headed to Brooklyn, Happy Birthday Stazja.. :-) Out drinking ruggedly.
12812 (Sat) Day 224 - No Wt. At this point I'm ready to call this a break, a decadent lost weekend. Lots of drink, eating out with bread and good food. Brooklyn eating and drinking traditions.
12212 (Sunday) Day 218 - 184 lbs. just hoping this is solid weight and not fat. Legs are looking ripped!! Home workout, abs and shoulder work.. lite. Good news from the scale, 14% body fat, suggests the weight gain is either muscle or water or a combo of both. Lifting at the Y (details later) Group Xercise at Temple... that's a good day for me!
12312 (Monday) Day 219 - 183.5 Purge Day Went to the YMCA before guts & butts, which is going to be my new routine. I went all out today, full body weight lifting, super sets, then went and led the session at Temple. My note says it was a Good overall workout day.
12412 (Tuesday) Day 220 184.5 Wondering what's up with the weight gain. Temple double shot today, PUMPED & Aqua Box.
I don't think I should be 'noid about the wt gain since the look is still leaner, measurements coming in less than a month. Continuing bod-wit stuff at work, maybe drink more water, eat more fruit & raw. Core is still strong, balance good but should probably stretch more and longer.
12512 (Wednesday) Day 221 - 182.5 Vietnamese (?) Post GX and that held me over. The wt drop is probably due to food & H2O, maybe a little muscle:fat change. Feel like I should run, possibly hit the Y for some HIIT on the treadmill and take a break from swimming until next week, unless the 15th St Y (Brooklyn) has a [pool (they don't). It's cool how cool stuff just seems to come my way. Thanks J-Doc for the sammich.
YMCA - 30 mins treadmill kept it level 2:30 mins warm up then 30 sec. sprint, then increase sprint time to 45 sec. decrease recovery time equally.
Then bod-wit stuff, hanging ab work, leg and torso stretch, All after Aqua Box!!
Seems like my legs got both stronger and heavier & my stride had widened. I don't remember sprinting 8-9.8 mph without my legs going like a lawn mower.Progress, I need HIIT again to ease back into long runs, I think.
12612 (Thursday) Day 222 Functional Fitness at the YMCA. 180.5
12712 (Friday) Day 223 - 182.5 headed to Brooklyn, Happy Birthday Stazja.. :-) Out drinking ruggedly.
12812 (Sat) Day 224 - No Wt. At this point I'm ready to call this a break, a decadent lost weekend. Lots of drink, eating out with bread and good food. Brooklyn eating and drinking traditions.
Saturday, January 21, 2012
Ruggedness Training January 11512-12112
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.
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.
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.
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