R-to-R Session XV - 122913 – 11114

Return to Ruggedness Session XV: 122913 – 11114

For all intents and purposes this is the New Year. During this past month I’ve done burpees daily… ok except December 1^st, my breath and endurance has improved. I still get winded, but the last 20 burpees I did, didn’t wipe me out like during the beginning of the month, or even last month. Thing to do is keep going, but improve form. Getting to kneeling pushups is an improvement. The shoulder is better, but ROM isn’t back to normal. Same advice – keep at it. No other choice.

“Eat Sweat” is my new tag line. In the second half of R2R and still don’t feel very rugged. No running, very few if any outdoor sessions – going to have to force it I think.

As far as weight loss – the change is the change. I have been imagining 186, but my subconscious isn’t buying it. I’m looking tighter and leaner and hovering around 190 and not complaining. Still not moving heavy/free weights til October, so I have the better part of the year and the rest of this Boot Camp Year to master burpees and pushups and heal the shoulder, get pushups and back to suspension work.

122913 [Sunday #194] – wake 191.5 23/55 – Rain. Good numbers, short sleep. Got the furnace and chimney cleaned. Good shape. Did some pushups, squats, burpees – details later.

Darn!! Looks like my data from today is missing. Grrrr! [I have it jotted down somewhere.]

Found it!!

2 x 20 pushups, kneeling.  20 kneeling on yoga blocks

20 + 30 squats

20 burpees - stronger. It wasn't a long one, but they don't have to be these days.

123013 [Monday #195] – wake 194.5 43/45: so the holiday weight came finally.

35 pushups on yoga blocks on knees +25 +20 = 80 total

Barbends – 30+30+20+20=100

Boxing 6.5 lbs 100 punches – shrugs

Shoulder lats (Lunged forward) 30L+30R

Peck deck (standing) 20

Mil press 30

Chair pistols 10 each. (20 tot.)

10 burpees @work 23^rd hour, keeping the streak alive.

123113 [Tuesday #196] – am work; movie night

Wake 194.5 – it will be what it is today.

25 burpees. Love it!! Be big!!

20+20 kneeling pushups

2x ankle wt. leg work. The beach (1x ank wt.)

20 squats.

Standing leg curls (2x ank)

HAPPY NEW YEAR  January  2014

10114 [Wednesday #197] – AM – WORK: should be a new book, but oh well. 2014 Will be awesome. I will be awesome because I am awesome. HAPPY NEW YEAR.

WAKE 193 – 35/48 Good way to start.

25 burpees + 25 more [50 total]. 6-7 strength rating.

Squats 20+20 deep (40 tot)

Pushups [kneeling] 30+10+20 = 60

Switched to classical music during learning. Got the French book out again. Need to listen to French tonight.

8 pass-by pull ups. [5+3]

10214 [Thursday #198] – am – work: pull ups 3-4 per set, feeling week and heavy. Did a LOT of chin-ups, sets of chin ups, low reps.

Wake 193; heavy 6.5 boxing.

Kneeling pushups 3x25 + 12 = 87

20 kneeling on yoga blox [107]

Real pushups 10+6  [124] – some muscle spasms, but not much pain. Sissy squats on toes 10+20, kneeling on 2x yoga blox 10 – tough on knees.

Shoulder lats 6.5 [50+a lot more]

15 burpees

10314 [Friday #199] –  wake 193 – Snow on the ground. Too damn cold to go out but I shoveled snow.

25 burpees – fair.

6.5 boxing, shoulder lats etc.

Wallball squats 20+20=40

15 pushups toes +20 more = 35

15+10 pushups on yoga blox.

Pretty good today. Need an ‘Eat Sweat’ maybe practice Mt climbers. Now I have to do daily pushups, maybe add pushups to burpees.

Chilled most of the day, maybe train before bed.

25 pushups, real to close out the day.

10414 [Saturday #200] – wake 193: woke strong after a good sleep. Cold 0 degrees celcius. Snow on the groud, but had to get out. 25 squats to start, trying to get deep. Knees sore from kneeling squats. Unconditioned or maybe that is a bad move? Maybe 3x a week I kneel??

Got some more work done. 15 pushups, 25 burpees – hard, some ball squats etc. fill ya in later. Duck tonight!! Eagles lose.. oh well. Next year.

10514 [Sunday #201] – WAKE 194 32/49 – ACV before bed & duck over night. But I also ate pretzels and nuts and such. Day work is coming soon. I need to step up the cardio and weight drop. YMCA spinning tomorrow. I will return to the mid 180s!! and then push down to a strong comfortable, jacked 175 without compromising leg, back and chest thickness.

EAT SWEAT

This was a strong session It’s been a while since I did this but no break downs and the shoulder was strong during burpees and mt climbers.

                        7:40                13:50 (Fast)    17:16 (Sprint) 24:16

Run                 300                  200                  100                  200

Punch             300                  200                  100                  100

Burpees        15                     15                     10                    10 [50 total]

Mt Climbs       40                    50                    50                    20

Jump Ski        50                    50                    50                    20

Kicks               100                  100                  50                    50

P-Squats         30                    30                    15                     20 [95 tot]

10614 [Monday #202] – wake 192.5 Right direction. Heavy boxing, 20 squats, shrugs, shoulder lats, bent arm circles, shoulder therapy. Y-spin… now burpees maybe.

25 burpees done before spin. Spin was better than expects. Got right back into it. [First of the year after two weeks off.]

10714 [Tuesday #203] – wake 192.5 31/50 leisure day. 25 hard burpees.

10814 [Wednesday #204] – wake 192.5  the weight gain has been slow and steady. Strength has increased, based on shadow boxing w/ weights on my arms. Able to do normal push ups again and continuing the burpees streak.

Today’s work: 20 lb wt vest 2 x 25 squats: punching series 6.5 in the vest: slow cumbersome but I have to advance. 20 pushups = 20 late burpees [weak].

10914 [Thursday #205] – wake 192.5: nite off, but ate beans, lentils 7 cheese. Still not tired of this meal.

Social eval – looking leaner, can’t complain about that. It’s what I want. I’m thinking 175, but my body’s not accepting it. Maybe it’s right. As Doc Fuhrman says, “live your life’ the body will be where it needs to be. I’d prefer 195 @ less than 10% body fat to 175 @15%. Muscles are going to keep joints protected, plus keep the physique aesthetically pleasing…

30 burpees – pushed through. First 15 were strong, last five were… well, they need work. Goal: get 30 strong on the way to 50.

Y90GX – first of the year – awesome – strong!! & Pumped!!

11014 [Friday #206] – wake 192.5 steady, good #s 32/48 (because no way I’m really 32% body fat.)

Full gear mini workout: Punching, shrugs, 2 x 5 burpees [10 total] 10 pushups. Deep squats/hold. Shrugs, bends etc.

11114 [Saturday #207]  - 191.5 ACV – brunch with Mallory. Big Brunch.

10 burpees full gear – wt vest, 6.5 arms, slow but intense. 20 squats 7 punches and shoulder work. The vest makes movement difficult. Just a short workout.

End of session 15!