SESSION XIV –
121513 – 122813
We’re going darn near to new year.
121513 [Sunday #180] -
Measuring Day Wake 190.5
[Chart]
 |
| This session's torso measurements show my torso becoming more cylindrical. Solar plexus are waist are even? That's new and somewhat upsetting. UGH! |
Top…………98cm –
Last time – 99cm
Middle…….93cm –
Last time – 92cm [this is actually a .5 difference]
Bottom…….96cm –
Last Time – 96cm [no change]
Under………98cm –
Last Time – 97cm [solar plexus & waistline are equal for the first time.
Not sure whether this is good or not. Kind of gives me an hour glass figure.]
(Pix today)
No radical
changes but wrong direction. I don’t want this trend continuing. Smaller top is
probably due to no pull ups and injured shoulder. Mid is only .5 difference due
to rounding, but could also be a measuring variance. Watch, but don’t worry.
Weight is plus
2.5 lbs but negligible. Visual looks leaner and tighter. Measurements aren’t
extreme enough to get excited or worried over considering time of year and
shoulder recovery. I have about 45 days off from Temple and 14 days off from
the Y – so I can blast it out or sit it out. I promised a new routine for
Temple ’14. Then day work starts so that could mean a radical change.
MT eval agrees
with leaner impression.
A lot of
training time today.
200 punches
[warn up, just gloves]
100 Punches [all
upper body work with gloves and ankle wts on the arms, unless otherwise noted.]
200 upper cuts
50 shoulder
shrugs [usually between punching rounds]
40+20=60 ski arm
moves.
Cross punches, 3
sets [50+100+120=270] For some reason these were strong.
Torso blasters
100+150 = 250
Downward punches
100
Trunk twists –
Shoulder laterals 5 sets, 105 total.
Hooks 2 x 50 =
100
Part Two – Later
this same day
Front Kicks
[ankle wts on legs] 50+60=110
Barbends – under
grip 50 in 3 sets.
Toy soldiers
gloves + ank wts on legs 10+12=22 total
– working on these, strength & balance. Worth it… mastery!!
Bow squats – 20
Chair pistols 10 each, with ank wts – didn’t lose much.
It’s been a while too.
50 power bar
bends (elbows wide working the upper back)
10 burpees, just to keep the streak alive.
Walk to the
market and back… maybe 20 minutes total.
Upper back is
feeling worked. Last spin class tomorrow
til January 6th, 2014.
121613 [Monday #181] AM – work, back to training at the gig.
Bow Squats
25+25 50
Heavy barbends –
no need to count. This wasn’t really a full workout.
Wake 190.5 E: woke well. Had to air out the house,
heat? Anyway, 15 semi-strong burpees.
Dropped two – regular. Wondering if all these months of body weight training is
the cause of the weight gain. It’s been slow and steady and while it’s only 2.5
lbs my torso measurements have stayed constant. (a .2 – 2cm change isn’t
alarming). My visual evaluations as well as MT’s tactile evals suggest positive
results.
Spin at the Y
today. Last one til next year, I think. Need to get back to Eat Sweat at home,
but have to have the exhaust issue resolved first.
15 burpees before spin gives me 30 for today. Good spin class. Better
recovery.
Going back to
eating stir fry veggies, ‘shrooms, etc. Add eggs back into the mix and switch
b/w eggs and whites. Salmon at home – eat meat when I’m out. I’m going to be a
flexible vegetarian, and who knows, I may go full vegge if it works out. Not
going to try and force it though.
121713 [Tuesday #182] – Wake
190.5 35/48:
Various home
work, inc Burpees, upper body work with gloves and ankle wts & leg work.
Got a set of (2 actually) 50 half pushups – started feeling it in the chest and
not so much the shoulder.
Here’s the WORK:
 |
| Wacky December weight chats. Bad news, weight's moving up. I want a turn around. |
15 burpees
[later 10 more] 25 total
100 punches
gl+anks
50 half pushups,
then 50+25 125 total (PB)
70 front kicks
(anks)
10 deep squats
(ank wts on arms and legs)
100 cross
punches gl+anks.
Lower Body 2x
anks –
The beach Hard!!
Kicks
2 x 50 standing
leg curls 100 total (This looks like an aerobic warm up move)
121813 [Wednesday #183] – wake 190.5 22/55: what changed to get me
off the error message? Sunny day. It’s still chilly.
Note: heat is
off but still have the exhaust feel near the west wall. Neighbor’s suspect.
Getting a furnace clean, scheduled.
Dropped two w/in
a couple hours of waking. This has been te norm, good.
Been at 190.5
for 7 days. Longest streak ever. Maintenance? Physique & weight steady
Maybe I should measure shoulders, chest/back and butt. It’s been a significant
while.
RETURN to Eat
Sweat!
Run in place –
200 – 300 – 300 [I count the steps… yes,
for real]
Box……………….100 –
200 – 200
Burpees…………15 –
15 – 10 – 40 total
Mt Climbers – 50
– 50 – 20* Ran out of steam.
Jump ski……. 50 –
50 – 20*
Front kick – 50
– 60 – 50
Power squats –
20 – 25 – 30 = 75
*This is where I
broke. It was scheduled for 4 rounds. Got 3
30 jacks and 40
half pushups later. It was pretty good
even though I didn’t make my goal.
121913 [Thursday #184] wake 190 dropped 1.5 lbs w/ elim. First
time in a while that it made a difference.
Y90GX – was
good. Got through drills okay, 3 rounds 7 exercises about 5 mins each. Still
standing after. Counting 20 burpees (2
sets of 10).
Bean, lentils w/
cheese mix for breakfast. Could be the source of endurance energy?
122013 [Friday #185] – wake
190 31/50 –
A whole lot of
punching with the gloves and ankle weights [6.5 lbs each] and 12 burpees. Bean,
lentils and cheese soup again. Still like it. This is my protein soup. It seems
to suit me.
122113 [Saturday #186] – solstice wake 191.5 35/48
Wake up Work
Many punches no
weight
Rapid punches
200 no weight
Crazy different
feeling.
40 fast squats
+30 + 20 bow squats 90 total
100 rapid w/
gloves + 60 w/ gl & wr
 |
| This is the 6.5 boxing - gloves & 5 lbs each ankle weights. 121513 |
20 fast(er)
front kicks + 30 more
New rule: Do
everything faster. Warm up at moderate speed, work to peak speed, blow out the
lungs, work down to slow & strong and cool down slow and easy. Got 2 sets
of 30 second planks too. Can I push it up? I must.
122213 [Sunday #187] – 191.5
E
Rapid punching
with gloves: 2x ankle wts each leg. 20 burpees (Details later). Body is looking
tight. Hope I can capture the subtle details with the camera. Shea butter for
the shoulder, etc. Stazja’s in town. Sushi with the llama.
Put the iron gym
pull up bar up and doing pulls and chins on the pass-by.
122313 [Monday #188] – 193.5 ?? Only slept 4 hours – but was up
strong on the rainy day. Shopping and lunch with Stazja & Naz (special
guest appearance.)
EAT SWEAT!
Moderate Fast Sprint Slow
Run - ……………300 200 100 300
Punch 200 200 100 200
Burpees 15
10* 6*
12
Mt.
Climbers 40 30* 50* 20*
Jump Ski 50 50* 50 60
Kicks 70 70 100 100
P-squats 30 20 25 35
*As usual
breaking down during drills. It will be true progress when I can get through a
few drills powerfully!!
43 burpees 100 power squats
Felt really good
afterwards.
122413 [Tuesday #189] – wake 191.5
35/48: Good night’s sleep. Get up, vitamins and “Heavy’ work.
Squats – 50+50+10*
= 110
Fast punch warm
ups – 100
100 upper cuts,
50 hooks.
ankle weight
work.
100 punches:
70+70 military
punches (140 tot)
Shoulder
laterals 30+30 – 60 total.
Crosses 100. (Of
course there’s more than this.) shrugs, shoulder raises, etc.
50 half pushups
+ 30 second plank.
20+15 burpees – for the streak. 35 total
Xmas eve with
the family.
122513 [Wednesday #190]
wake – 193 Christmas eve
merriment. 75 burpees today in 4
sets. [20+20+20+15] personal best.
122613 [Thursday #191] – wake 191.5
Chilled around the
house, punching workout w/ all weights on arms. Realized I can do full kneeling
push ups!! 20 straight burpees, 1
set for now, but it was strong!! 50 mt. climbers. (do more of these on off days
– need to get upper back & stabilizers stronger.) Maybe more later. In all
day. Bowling night.
122713 [Friday #192] – wake 191.5:
Chores, but may have time to train later. Question is, which workout. I’m
thinking Eat Sweat.
Got up the El
steps fairly easily and strong considering I haven’t done it in a while. Over
all in better condition, although I’m slightly heavier, I think I am leaner –
more efficient.
Time stamps - 6:45 12;45 18:23 30:07
Run 300 200 100 500
Punch 200 100 120 400
Burpees 15 10* 6* 10 (slow)
Mt Climb 20 30 20 20 (step)
Jump ski 50 60 70 50
Kick 60 70 50 50
P-Squats 30 20 10 10
41 burpees 70 squats
Not my best
show, but a damn good sweat. Hangin out. Dine and dance. (North & Johnny B’s)
122813 [Saturday #193] - wake
191.5 Work tonight. It was a nice run,
9those days off I mean).
2 sets of 30
kneeling pushups.
 |
| 121513 - Final back eval of the year. Note the difference on the left side. That's the shoulder injury. The back is compensating. |
Resumed pushups
when I got back 30+30+20=80 [140 total]
Boxing work –
all weights.
40 squats; 20
stazja-squats; 10 xave-squats (squats with my kids on my back)
70 total squats.
20 burpees before dinner.
Drinks with the
Fram (Talula’s Garden) and work tonight. Pass-by pull ups, not really enough to
count. Guess I’ll start next week/month/year… End of session.
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