Return to
Ruggedness – Session V
Well
friends, as fate would have it, I injured my shoulder bench pressing and also
found a creative interest that has kept me away from updating this journal as I
should. [But no one’s reading this so it’s no biggie.] I haven’t been feeling
very rugged, almost no running especially thru the woods for various reasons
not the least of which are kids throwing rocks and dead animals left in garbage
bags along the route. But those are just excuses. I haven’t been jumping benches
or climbing pole much either. Could this be the end of this type of workout, or
could I just be going through the year 13 “jinx”? In either case it’s worth
documenting. I want to be able to go back and look at the year I slowed down.
A few “crazy”
health issues have occurred this (calendar) year… no need to rehash it, they’ve
been documented. [You’ll have to go back to the X-ZACT blog, as these journals
run from June 19th of one year to June 18th of the next.]
It may
not be too late to recapture these goals, if I look at them enough… internalize
them…
Thinking
about goals. In no particular order, just as I think of them.
#1. Keep
going in the current direction; continue outdoor exercises and maybe build the
endurance and confidence to participate in mud runs, warrior dashes, a 5K or two
and obstacle courses. So far this has not
be accomplished.
#2.
Continue better eating practices. This
has happened. Keep it up!
However,
I think I need specific goals to be successful.
#3. I
want to be bench pressing at 2004 levels; at least “250 lbs. on a bad day,” and
maybe push up to 300-ish. This goal got
me injured – can’t really BLAME the goal – but I won’t be benching heavy for
some time.
#4. I
want my torso measurements, especially hips in the 80 – 89 centimeter range. This is realistic and according to last
measurements optimistically attainable.
#5. Long
distance running, 5 miles minimum – or 6 to get that high. I can still do this. In fact I may have to.
Okay,
let’s do it. Oh yeah, HIIT challenge with Xave 10, 1 minute rounds with 30
second breaks between rounds. [Short range goal.] I’ve done this two or three times, but not sure I can do it at will. Need
to return to this practice.
The
weight will do what it does. I’ll track it but not try to control it unless it
gets out of hand & is fat weight. I don’t think I’d mind being a dense,
muscular 195 if I could get this excess fat off of me, run five miles with
little effort and bench 250 on a bad day. I need to internalize this.
As with
last season, these goals are subject to review, possibly in 6 months or so.
Unlike last season, this year will be – ‘televised’ in a manner of speaking. I lost my verve in ‘televising’ this
session. I got one episode done. I haven’t even done a lot of eval pictures
until recently.
Okay let’s
go!
81113 [Sunday #54] – 188.5
23% 53.5%: woke early, no alarm, wake squats & lunges, body flex, leg
work w/ ank-wts. Drank bkft, new mix, hemp protein, chia, oatmeal, wheat germ
w/ veggie juice, fruit, the whole mélange. Probably should stop having tea
first. Is this a new session? Can’t keep track. Outdoor training has not been
happening, however I’m happy to be lifting heavy despite shoulder injury.
What will I do
today? Prep for vacation, ride train to Schuylkill banks – don’t really want
to, think I’ll be bored. Maybe better to organize my stuff.
81213 [Monday #55] – wake 188.5
17.5% 57.5% - great wake numbers. Diet no doubt. Haven’t bothered with
pre-sleep #’s, officially on vacation and headed to the Y. Can’t stop. Seems the
physique will not be maintained w/o exercise.
Kind of
disappointed in the workout today. 320 seemed heavier so I stuck with it. Went lower
with less reps on subsequent sets. Then did a couple of low sets at 230; deep
squats hip openers in between. Wore me out in a strange way. Seated leg press,
single legs 135 up high. Single leg-x 135. Calf presses, stretch quads. 1
legged wall sit, work it longer and lower.
Chill on the
bank of the Schuylkill river.
81313 [Tuesday #56] – wake 185.5
22.5% 54% wt & H2O related. 8 hrs rest if not sleep. Low cal eats make
energy low. Bored and not feeling like doing much last night.
Wake drank bkft…
out to media. $$$ year.
81413 [Wednesday #57] – wake – good sleep. 188.5 26% 52.5% Kind of a
surprise but not a big one. 100 squats – am, plus flex stuff. And low game
stuff. Tried some one-arm squat thrusts. Go and wander today. Lovely day to get
out.
81513 [Thursday #58] – wake
187 29% 50%. Too much tea. Woke 100 wide slow, low as possible squats … all
bnt stuff. Coconut H2O – grilled cheese bkft. Still want more energy, but won’t run!! Pissin’ me off!!
Walking around
Philly with Xave, lots of drinking w/ plenty of H2O b/w.
 |
| This is the vacation weight chart, which is why it looks so dramatic. Although that bounce did eventually come after another dip. The gain from vacation wasn't as much as I thought it would be. |
81613 [Friday #59] – wake 187 25.5%
55% post 2. Casual wake up work. Shoulder is still sore. Got errands
to run before vaca. I can feel the dehydration. Didn’t believe that weight, so
doubled checked. Not bad, high 180s, but have to keep the heavy squats and leg
work & add low gate stretch & hip openers, balance and core & repair
shoulder. Sea salt purge today. Drank bkft and looking tight.
81713 [Saturday #60] 189.5
26.5 51.5 – woke slightly hung over. Helium last night. Fitness vaca begins
today.
81813 [Sunday #61] Duck, NC, no weight check.
Run/jog about 20
minutes on beach and road. Squats and leg work after. Some pool exercise –
drinks & solid food. Brought trail mix with me. First meals & H2O.
probably no shakes this week. Shoulder still sore, but improving. This will be
a long road back.
81913 [Monday #62] wake NC OBX – sleep through the night. Will have
to get back to night work schedule, probably won’t be too difficult. No
vitamins or supps on this trip.
Beach run and
leg work, about 36 minutes. Down the beach and back on the street… beach-street
run, let’s call it. Then leg work; deep squats, standing mule kicks, step ups,
bent mule kicks, muscle flex & shower.
82013 [Tuesday #63] Duck, NC
Woke, ran the
beach non-stop this time, just over ten minutes w/ back-pack – no ways it’s a
mile tho. Then through the development and intervals back to the house. Ab work
& squats, bkft then beach day. Salt water takes the energy. Then chilled
all day – oh yeah, stretch, flex work, shoulder therapy and drink.
82113 [Wednesday #64] NC
No wake up run,
maybe calisthenics later. Maybe an eve run. Last nite’s moon was awesome, first
conscious moon rise ever, turns out it’s a “blue” moon” [second full moon in Aquarius)
. managed some pool calisthenics and a long walk loop, beach & street. Not
exactly a fitness vacation – but I’m getting some stuff in. It would be too
easy to just relax and rest on the years I’ve lived.
82213 [Thursday #65] OBX – wake up and very light movement stuff.
The body was kind of sore. Solid bkfts all week will have an effect. Body will
respond once I get back to the standard routine. This week is like being on a
diet, like a reverse diet.
Today’s training
was in the ocean, most notably backwards running against the current and waves.
Saved the drinking until after sundown.
One month since
the shoulder injury. Better, but still sore. Still can’t bench or do full push
ups. It will get better… return to “REPAIR”.
82313 [Friday #66] – Outer banks
 |
| This is probably the best (& my favorite) pic from OBX week. Besides being in Daddy-mode, it gives me a chance to eval my back. More pulling & push- ing and less weight lifting. Photo by Carol. |
Last full day here.
The running has not become a habit, although I won’t complain about the 3 days I ran. I’ll just
have to restart back in philly. I have been doing upper body muscle flex and
squats intermittently.
Weight training
comes easy but I haven’t established a HIIT & stretching routine. Maybe just
jot something down. Ten rounds of HIIT 20 minutes as ignition, 2-4 minutes
stretch. Legs- squats, lunges, air leg press, steps, in a circuit, abs legs
stretches, keep it simple. Continue with squat days. Continue to work towards
pistols and continue rehabbing the shoulder. Maybe I should get it checked. I’m
due to see the doc anyway.
I’m going to
have to clear out my system when I get back. Maybe have to figure a way to
bring my juice with me. And core work, strengthening and opening.
82413 [Saturday #67] – last day of vacation and last day of Session
V. nice how this works out.
Hittin the road.
Not mad about the workout week or the vacation. Now to get back to what keeps
me busy & photo evals, 30 – 45 days? I’m due.
Arrived home 191.5 16% 57.5% Not bad, but time to
get back to the 180s.
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