DECEMBER –
SESSION XIII –
120113 - 121413
How rare is it
to start a session on the first day of the month? I can’t remember what I was
thinking as this month began. I know one thing, 2013 is the first year in a
long time I am actually looking forward to being over.
120113 [Sunday #166] – WAKE
192 20/55.5 – got these digits back to the “norm.” Up before the sun.
worked some punches from zero + gloves to gloves + wrist weights to gloves +
ankle weights. Shoulder work/movement – kicks with ankle weights and 2x ankle
weights.
Restarted
protein supplements w/ chia, wheat germ and creatine. Going to do this every
other day this month and maybe increase in January. No dramatic weight loss or
fluctuation during 2 weeks of no protein supps.
Changed up the
morning vitamins as well; BCAA, CLA, B12, CoQ10, DHEA, Resveratrol, the big 6,
maybe add 7, Saw Palmetto perhaps. Last week of Temple this week, so maybe get
back to the track. I might surprise myself. Weather is predicted to be mild
next 10 – 14 days, some of them wet.
120213 [Monday #167] – lots of sleep. Wake 191. One hour of training with body & body weights, etc. 25 burpees to start. These wear me out
but I need to conquer them. Still not adding pushups, but they will add another
dimension when the shoulder is strong enough to add them.
Strong-ish spin.
It’s phenomenal that feeling of being exhausted and not sleepy. I’d love to
sleep right now, but – work…
120313 [Tuesday #168] – wake
191 – 45/45 until the whiz then
adjusted to 28/51 – interesting change. Makes me wonder. Perhaps I’ll research
one day. Woke up early and strong. Maybe I actually banked some sleep.
Pre-TGX Home
Work:
Burpees 26+12(gl + wr)+10 = 48
Punches 300
(gl+wr)
Half Pushups 30
Kicks 100 w/ ank wts.
Pounders – 100 [good stank sweat]
Woke with
caffeine withdraw headache, but tea fixed that.
TGX was good –
showed drills. My participation was about 40%. Aqua was good too. Burrito after
– no guilty pleasure though. Body feels a bit different, but more energetic.
120413 [Wednesday #169] – Wake
191 41/46
50 burpees in 3 sets [20=15=15] personal best.
One foot hops,
punches with gl+wr. Burpees with gloves & wrist weights. Shake with fruit &
veggie juice & egg whites. Veggie burger. Aqua GX today.
Full sleep, woke
@ alarm + 15-20 minutes more. Slight headache so tea was first. Aqua was good.
Nice to have athletes in the pool.
120513 [Thursday #170] – wake
191 33/49 or close (at some point
this month I decided not to be a nerd and round these halves up.) It was balmy
and foggy today with some obvious humidity so I didn’t wake up dry. Woke with
the alarm, plus a few extra minutes.
Elim has been
off schedule and I am wondering why. I don’t think my eating has changed that
much, or perhaps it has. I’m about to give Wawa salads a break again and make
my own, so we’ll see how that works out. This means the chicken and turkey I’ve
been getting in the salads will be eliminated.
I restarted
protein shakes this month/session. Every other day so far. It’s only day 5, so
3rd day of drinking breakfast.
I trained before
the YGX – here’s the rub:
50 squats
100 front kicks w/ ank
30 bow squats
100 back kicks
w/ ank
200 punches w/
gl+wr
100 pounders
100 torso
strikes
100 standing leg
curls
40 half pushups, still feel the strain
*upper left back
slight spasm around rhombus.
20 burpees before class at the Y. GX was good. We
did drills, special forces, 45 second leg work & 45 second wt work too.
Not very hungry
after exercise. I just kind of eat almonds, cashews, etc when I get home. 3
cups of tea today… oh well.
Visually the
body looks tight. The torso is getting – or at least looking more firm.
Measuring day is coming this month. Dare I snap a photo? I guess I should just
for comparison’s sake. Guess I’m communicative tonight.
120613 [Friday #171] – wake
191 e – extra sleep today. Rainy and dreary but managed some home work.
Barbends – 40d
bows out, 15d more
20 burpees
100 punches,
gl+ank wts
100 torso
punches
50 pounders
20 high blocks
(gl+ank)
 |
| 26 years today |
100 down punches
and various other shoulder work.
Didn’t eat much.
2 cups of tea. Omelet [whites] for dinner, no drink.
120713 [Saturday #172] – 26 years on the job today.
Seems like the
system is purging. Between daily burpees and other activities and maybe the
reintroduction of protein, he system is updating itself, so to speak. Let’s
keep this going. Daily burpees for as long as possible and if I skip a day I’ll
have to come back strong.
Wake 192.5
43/45 – surprised by the weight gain, despite some apparent cleansing.
Good home work out today. Made a burpees break through. Felt both strong and
energetic today. Drank p-drink post workout, dinner out with Tim & Eva.
The Work:
50 bow squats
65 burpees [28+15+12+10=] last 3 sets with gloves
& wrist weights.
200 punches
gl+wr
50 kicks ank
30 kix 2x ank
40 back kix 2x
ank + 20 more
60 step leg
curls
Plus other
stuff, the usual shrugs, shoulder work, etc. the focus is on max burpees and
shoulder repair. There are still some angles that still hurt, but working
through. Still no pushups w/ the burpees.
120813 [Sunday #173] - Wake 192.5 48/43
 |
| 120713 back work pays |
First time body fat
was higher than H2O. No way half my weight is body fat – so as before accuracy
of this scale is suspect. Immediate redo gave different results, 30/50 – but
I’m not 30% body fat either. Think I’ll go with elixir today. Had thai food and
cocktail last night. I’ll probably have time to exercise and some candle
shopping before 3pm massage day – but not for me.
So, today ended up being a bust in so
many ways. First the car wouldn’t start so I had to pull the battery and cart
it down to AutoZone for a replacement and install it as a blizzard was hitting
the city. Spent most of the day in the house and sleeping lots. By the way, I
finally created my sleep room. Darked out the back room – better for sleeping,
even though it’s been cloudy and I won’t have to sleep during the day much
longer. Guess it will help. We’ll see.
20 burpees just before midnight to keep the streak
alive. Then ab work over the transition.
120913 [Monday #174] – wake about 6am 189
– E: Very sore from abs work. Low eats
facilitated weight drop. It will no doubt return quickly. More training today,
a massage – for me, spin class at the Y and work.
Today went well, got some early morning
work done. 3 sets of burpees. Massage
[results] lean muscle coming and back is tapering well. Shoulder is doing
better.
No sleep. Taught spin at the y – kicked
my ass again. Couldn’t sleep at home. Cod for dinner and tea. Then to work. Oh
yeah, protein (before spin) drink day.
The work;
100 punches gl+ank
100 upper cuts
Shoulder
laterals and various shoulder work, shrugs, roles, raises, etc with the gloves
and ankle wts. Biceps & triceps work. Floor work for shoulders; pull overs,
shrugs, etc.
Burpees – 12+12+8=32
121013 [Tuesday #175] – wake 189 44/46: Very good sleep. Short home
work out & chilled most of the day.
Elimination isn’t
as regular as usual and I’m not drinking as much water. More tea because of the
weather. Angling back to solid food, less shakes because they are cold. Maybe go
back to eggs and find some decent meat for occasions.
Training
20 burpees gl+wr – not very strong
40+20 bow/prisoner squats (ank wts) 60 tot.
50 – 45 degree
front kix (ank wts)
40 – half push
ups
50 – back kix
(ank wts)
25 – ski squats
(knees close together)
30 + 30 ea. Front
straight leg raises (ank wts.) 60 tot.
Abs work and
lower core training w/ ank wts
121113 [Wednesday #176] – Mi casa 7:30am – dropped 5 tough ones at
the gig. Purge or beans or cod or ab work of maybe it was fat! Been drinking
little water on the job, but not anything else though (no tea at the gig) or
soda or juice. Just not feeling thirsty so I don’t think to drink. Got to fix
that. Had a Boston cream donut before I left the job. Maybe my 3rd
donut this year. [#6 ha ha!!]. Got a few nods in at the gig so may be able to wake
strong before the alarm.
Wake 189 E: Up early. Dropped 6 in a 12 hour time
frame, but no weight change.
Juggling act –
dealing with Verizon and meeting with John Leary. Maybe some training before work.
Burpees if nothing else. ACV before and after wake up. Turkey avocado @ Cosi –
bland.
Burpees 15+10+10=35
Burpees is my
new bench press. I have strong days when I have done 50 or more [not many thus far] and I have days
when I get 10 and call it a day. I want to keep moving on these, I think it’s the
toughest move I’m doing these days.
121213 [Thursday #177] – wake
190.5
20 burpees – tough! 200 glove punches.
GX YMCA – made it
easy and made it fun. Easy day.
121313 [Friday #178] – wake
190.5: Turned on the heat. Need the (furnace) system cleaned.
10 burpees warmed me up punches series with ankle
wts. Noticed back expansion extends to mid torso and may account for wider
measurements? The battle continues to be around the bottom and the sides.
I think I can
afford to eat better, both economically and nutritionally. Hard getting out of
the house today, but I think I’ll make it. I have to, to clear my lungs.
121413 [Saturday #179] – 190.5
wake
20 burpees
30 bow squats
Breathing
workout session with Mei-Yann. Ending this session with a wintery mix and a
visit to an art opening.
Totals this
session. What am I counting??
Burpees………365
[not bad]
Kicks (Front)..330
[only front kicks are included, but back kicks and side kicks are done also]
Pounders…….250
[these are for shoulder rehab and sometimes done with ankle wts. On the arms.]
Pushups…….. 140
[half push ups and not as intense as before. I work to soreness]
Squats……….. 245
[I can do more squats.]
Previous totals: from 102713 - 121413
Burpees – 124+213
= 337 + 365 = 702
Front kicks –
310 + 1510 = 1,820 + 330 = 2,150
Pushups – 104 +
39 = 143 + 140 = 283
Squats – 90 +
500 = 590 + 245 = 835
Chins – 10 + 53
= 63 [need to get back to these, go
halves if necessary]
Sit Ups – 95 [no longer counting sit ups, but
increasing core/ab training]
Dips – 52
Pistols – 42
Not much need to
accumulate punches anymore as I am doing 100’s almost daily. I should focus on
burpees and squats more, until the shoulder heals enough for actual push ups
and pull ups.
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