Return to Ruggedness session XIX - 22314 - 30814

Session XIX – My Favorite Roman numeral.

SESSION XIX – I can’t recall what I was thinking today. 22314 – 30814

22314 [Sunday #250] – Wake 188.5 25/52 – WoW!! Dropped 2 lbs. Quick 30 minute workout, then hangin out with the Homies. (I was so tired today I came home and slept on the floor. I thought it was Monday.)

22414 [Monday #251] – wake 190, 36/48, then 18/57 post dp & exercise, which explains a lot about morning weight. Juiced this AM w/ workout. Feeling shaky. Work out with weights. No wake up vitamins. Doubled down this morning. That’s new. Salmon, mac&cheese and spinach last night at Copa II & beer.

Spin was lively. No pretzel, no dinner, per se. appetite lowered.

22514 [Tuesday #252] – wake 190 27/51. Not bad. No workout this AM [chat with Berenice]. Made bkft ate ½, packed the rest. Should eat lite and well at work and have enough left for Temple. Last session before spring break.

Have to clean the juicer and make more tonight. Should aim for a 3 day supply.

Strong & fun GX – participation is rising – 903 cals in an hour. I’ll take it. No aqua, home early. Digestion is difficult. Took juice to work. Still adjusting.

22614 [Wednesday #253] – wake 190 – hi fat/low h2o. TGX yesterday, very little  to eat before bed. Juice & elixir. Didn’t feel hungry but woke less than super energetic. EZ AM work out – in slow motion. The stretching is helping. I think. I know it works.

Today I felt dragged down by the weather. It snowed, but the sun came out PM. Still teaching aqua. The AM workout wasn’t intense, but that’s okay.

22714 [Thursday #254] – wake 190: 38/49? I seem unable to remember these numbers. Oh well. Woke with more energy today. No dinner last night and no serious drop in weight. No proper workout yesterday either.

The AM work was energetic and strong. Warm up was 1, 12 minute interval and lifted weights during the training phase. Stretch was standard. No tea this morning, elixir instead, plus juice.

22814 [Friday #255] – wake 190 E. AM work, but not very energetic. Brooklyn bound today. Major TD and two base hits. I think the eating strategy is working. Moderate energy today. Watch eating this weekend. Water between drinks.

Made it to Brooklyn – 6 gone! Makes it a purge day. Don’t ruin it w/ bad food early. Going for vegge wrap.

MARCH WELCOME and HAPPY BIRTHDAY to Me!!

30114 [Saturday #256] – woke up in Brooklyn on my birthday, not Waikiki beach. No weight. No workout.  Minimum Wage Fitness .com, nice birthday gift. Lots of drinking.

30214 [Sunday #257] – Brooklyn – chill day. Travel, no exercise, JUST WALKING. Slight headache/hangover? Hydrating. Salmon salad. No meat this weekend. Back to the flow PHL.

30314 [Monday #258] – Wake Philly 191.5 E: No wt gain, at least not showing up yet. Morning exercise, normal rotation. 36 – 40 mins – since it’s Monday let’s go over it.

A – warm up phase

1. Run in place

2. jacks

3. Box

4. Burpees w/ pushups, but slow (10)

5. Mt. Climbers

6. Kicks (lifting from the hips)

7. Power Squats

B- Training Phase 20 lbs dumbbells

1. Squat Press – 10x

2. Deadlifts

3. Shrugs

4. Curls

5. Bent lateral Rows

C. Mat work

1. Press

2. triceps extension (1 db)

D. stretch phase

1. leg stretches, gaining flexibility and increasing range of motion. Shoulder is holding up.

30414 [Tuesday #259] – wake 190.5 E

Almost didn’t notice the weight loss. Snoozed – but managed morning exercise: warm up – normal – burpees w/ no pushups. Training round – special forces , front squats and pushups 10-1. Sometimes pushups are on the knees. Stretch round – legs noticing results. Didn’t finish the tea. Off from temple today – sleep or train? Shoulder’s improving still.

30514 [Wednesday #260] – wake 190.5 – slow wake, but managed workout, etc. esp. stretch. Today’s training wasn’t intense, but I got it done.

Various home exercises with ankle weights (last night) on legs. Brought a 30 lb dumbbell from the basement. I can curl, but not well. I’ll ease into this.

Evening work – brought the other 30 lb up & did some mat presses. Spec forces ladders 10 – 5, curls & deadlifts, 20 lbs – I keep saying I’ll work with bands, but I haven’t yet.

30614 [Thursday #261] – 190.5 29/51 – I’m wondering if this is a pattern. Alarm sounded @ 4am – I got up @ 7:15am … ha ha. Did breathing exercises 9:36:18 and 10:40:20 on the last round. I’m ready to advance. Can I make the Y today?

Dreamed I was in a gym, commercial type – sneaked in, no membership, saw Tony Irazarry from the Navy, there. He was exercising of course. He looked exactly the same. I did 50 push ups. The place was crowded with people, mostly standing around or watching TV.

What will today bring?

Did some dumbbell training today in between chores. Managed to run the parkway to the basketball courts and back. Maybe I can get a jump on spring. YGX in a couple of hours. I’ll be pumped for that.. Not ready for 30 lbs on the shoulder (incline bench press) but mat presses & curls are fine, as are one-arm rows. Can I stick to basics and not try to get clever or exotic? Restarted video blogging as well – I want results!!

30714 [Friday #262] – wake 188.5 E! Funeral today. Slept late, but woke at 4AM, just for practice. Ran for 17 minutes just over a mile. It was a hard run, heavy breathing, tight chest.   Applebees & out for drinks.

30814 [Saturday #263] – woke earlier than the 4 o’clock alarm – 190.5 E. AM training. One 10 minute round, run-jack-hi-knee raises-punch-burps (15)- mt. climbers – jump lunge – power squat – twists.

Training: Squat press [20 lbs] – 2 rounds & mat presses [30 lbs]… then deadlifts & shrugs-curls 30 lbs. 37 minutes.

Stretch Phase – usual, leg work.

Two miles after work, jog-walk-jog type thing, tight chest, hard breathing despite breathing practice.

End of session XIX! That was fast. I think the best or most significant part of this session was the return of weights, pushup burpees and running outside. Very much looking fwd to getting back to park workouts. On to session twenty.