Return to Ruggedness Session XXXIII - 42014 - 50314

SESSION XXIII – 42014 – 50314

This may be the session that changes everything!! I started running more regularly – well better than once in a great while. I’m still blaming the weather when it doesn’t cooperate, but when it does I take advantage of it, when I can. Got to get feet on the dirt, and keep working my legs. I started going to Temple to train legs, on equipment only they have. I started adding tofu to my beans. No negative results yet. Measuring day was more of a surprise than a relief – the numbers are going where I want them to. Maybe it’s the change of season. I started taking protein and creatine again, but not daily.

Gain more strength, drop more weight, shed more centimeters, build more endurance. Age is not an excuse!!

42014 – [Sunday #306] -  wake 193 – E! dropped an early one. No exercises, no breakfast ACV & tea, ate my salad at work.

Pull ups today, new rule – don’t settle for 1 set, go 2 – 3 small sets of 3-4 reps. Get stronger!!

42114 – [Monday #307] –Wake 193 - @ mile run/jog – strong the whole way. Random chores, going to dead lift & leg press before spin. That’s the plan. Only day off, maybe take one this week.

Did some deadlifting – failed at 315, but tried. Leg presses 8 plates. Some EZ bar curls. Spin was great!!! Strong exercise day.

42214 – [Tuesday #308] – Wake 188 – Massive drop, but this is actually a correction/recovery. Dynamic tai Chi & Yoga 3 sun sals, leg stretch, tea, beans w/ shrooms, red pepper, pepper jack cheese. I got some kind of rush after eating. Started sweating, nose running – toxins flowing out of the body… FELT FABULOUS!! Maybe some pushups @ the gig. TGX later today, no ankle wts today.

Gig – reverse pushups 20+22

Another strong day. Good TGX, coached mostly.

42314 – [Wednesday #309] – Wake 188 – Not much energy, slight headache, vivid dreams. Did some work, started leg swinging & movement from the mat. Grilled cheese, tom, romaine & peppers, no “Dinner” last night, last meal was post aqua, possible cause of headache – ACV @ wake up.

Gig – reverse pushups 10+15+10

Don’t feel like I’m getting stronger, but have to remind myself… it’s a long road back.

42414 – [Thursday #310] – wake 189.5 – even w/ no dinner wt gain? Huh! AM work – arm & leg swings, run, jacks 7 burpees, got o reclaim the burps, full scale. Off to work, bean soup & lentils bkft.

Keep on my toes. Intervals to the train station, running across streets cuts off 1-2 minutes, ha-ha. Up the El steps fairly easy.

Gig – pushups (rev) 15+10 (pumpers & boxing) finished with 10? More maybe. Medium/strong day. YGX was energetic – burp-ups getting stronger. No chest pain, breath good.

Funny how the entries have changed. A hundred years from now I’ll be writing, “still alive” ha ha.

42514 – [Friday #311] – wake 189.5 AM exercises including some pushups on the iron gym (IG). Boxing, upper body motion.

Work – rev pushups 20+10

Temple power leg press –

Full range about 600 lbs. 2 sets

½ about 800lbs.  2 sets

Static Hold – about 1000 lbs 40-50 seconds 2x

Seated calf raises & holds

Shin flex 80 lbs… 3 sets

Chest Press/hold (Smith) 110 lbs + bar hold about 25-30 seconds.

42614 – [Saturday #312] – Wake  191.5 – slight headache & stuffy. After Happy hour & leg work… Super tired and in bed in the 9s. Wake up movement. Mental health day. Records purge. Home chores, pushups in b/w on iron gym (IG) – 10 close neutral, 15 (wide, outer handles/back) + 4 x 20 more….

42714 – [Sunday #313] – wake 193 – Run/jog/walk intervals 2.5 miles. No time recorded, no calorie count. Protein & creatine shake & short nap after… what will today bring?? Home work. Love doing the wide pushups on the IG. 3 x 30 and a set of 20 late in the eve.

100 Jax – first in a long time

30 lb shrugs 2 sets so far. 

42814 – [Monday #314] – wake 191 – Immediate IG pushups 20 slow & low wide prone. 35 quick then 40 (first time since the injury doing that many).  2.5 mile run, whole 2 + ½ mile of intervals. (Jog/walk stretch about 50 mins.)

Top Notch day!

Good legs work! Romanian deadlifts low wt reps (grip strength): Leg press, calf work and holds (Inverted). Barbell press practice, bar only 20 reps + reverse press. Incline db press 35lbs. 3 sets 8-10-12. Strong spin class & coconut H2O from save-a-lot Yeah!!

42914 – [Tuesday #315] – Wake 188.5 27/51 – Measuring Day. 6 Sun salutations. (I really should do this more often)

Top … 99 … last 97  YAY

Mid…93 … same (=36.6 inches, that’s pretty thick.)

Bot….97 … same

Under 98 … 100 last time, that’s about an inch and I can feel the difference. WOW!

Top/solar plexus	99 cm	97 cm	+2cm	Looking good
Middle/hips	93 cm	93 cm	0	Steady nxt tells
Bottom/naval	97 cm	97 cm	0	Steady hopeful
Under/waste	98 cm	100 cm	-2	Rite direction

 

This chart may not mean anything to anyone but me, it nonetheless shows how much
thickness I added to my torso from the first time I measured in June of 2011. I want
everything except the solar plexus area to be in the 85 (or less) to 89 cm range. This is an
every 45 day measurement... just enough to keep me honest and alert me of any radical
changes.

Gig – 20+20+15 reverse push ups.

TGX was awesome, great finale!!

43014 – [Wednesday #316] – Goodbye April – 188.5: Legs sore, body sore. Movement this AM, typical Wednesday recovery stuff.

Start 20 wide pushups + 20 rev pushups (gig) +20+10, Curls w/ 10 lb dbs.

Put the workout in WORK> do what I can in the back. steps things up. Did more @ work inc. shadow box, squats, db curls, Zero @ Aqua today… Rain… torrential.

MAY 2014

April 2014 weight chart, back on the roller coaster again. Not many
steady moments.

50114 –  [Thursday #317] – Wake 191  +2.5 lbs. I think this is the weekly correction. Eat sweat work… 2 easy rounds. Should get back to this, this month in prep for zurich. Beans lentils, tofu, squash, cheese bkft… dropped a early one. Ate “dinner” last night. No X at the gig. YGX was good – did some 40 lb incline db presses before class & a few dips.

50214 – [Friday #318] – wake 191 36/47 [snooze] – woke with the urge to do crunches, turned into mat work out and knee lifts, leg work from the mat.

Intervals from hope to the train station – run hirst st, ½ CC to walnut, ½ block from end of fence up the steps. It was good today, little by little.

Gig- 10 reverse pushups.  Tandem curls 10 lb, 20+ (3 rounds tot.)

Temple legs: Leg press, calf raise (+ indies), shin flex 90 lbs (wrong sneaks) leg X, smith press, hold, shrug hold.

50314 – [Saturday #319] – WAKE 191 E: woke well, 3 minutes before alarm. I am on auto wake now.  EZ – ex- pushups, some curls, intervals to the El. 7 mins, so 1-2 mins off the walk. Lazy day at the gig. Got some pull ups done. Shadow boxing.

End of session #23