Session XVIII
Three major
stories this session, 1) The burpees streak ended and the very next day I
reached the 100 burpees in a single series goal, and I haven’t done them the
same way since. 2) I started lifting weights again. I’ve been smart enough to
keep them light, at this point no more than 20 lbs. but I can curl those
suckers pretty easily for reps; slow & steady. 3) I can do pushups again!!
YAY! Even started doing pushups for half of my burpees sets. So as one burpees
era ends, another one begins.
In not so major
news, I’ve adjusted to day work. No more falling asleep when I get home from
where ever and waking up at midnight or 2 AM, I try to keep work-night sleep to
10PM – 4AM. I wake up strong at 4AM and exercise for about 40 minutes. If I get
up earlier and don’t mess around I may get an hour in. I am feeling the
difference in small ways. I make & eat salads for lunch most days and 4
days a week I’m teaching fitness classes. The snow has gotten in the way a few
times, but it is what it is, isn’t it?
Indeed I am
feeling more energetic and generally better, if not stronger. For the past
week, or so it seems my weight has been at 190.5. I am going for 175, but in
the tradition of having to get in condition to get in better shape, I feel I
have to get in a certain condition to drop the weight and I have to NOT STOP
just because I get close to my goal. I am not going to be able to coast in. In
fact when I try to coast I get further away.
I haven’t felt
the need to desire to take any powdered supplements of protein or creatine. I
do still take the vitamin/pill supplements daily.
No pictures have
been taken of late. I think I’d just be taking more before pictures and I have
enough of those. Big Chunky is perplexing; last measuring day showed gains,
[slight as they may be, but they add up] in the lower torso, however there’s
more definition. The bod is definitely “toning” up and becoming more defined,
but the belly seems to be going nowhere. Not sure whether it’s contrast that
makes it seem bigger and flabbier or whether I’m losing fat everywhere else
except Big Chunky. Well, not going to do surgery, and not going to starve
myself and there is no pill, so I might just as well keep doing what I’m doing.
Two things that
psyche me up; one is the prospect of training outside again and two having my shoulder
back to 99% and making it stronger this time around. I don’t plan on benching
any time soon, but I think I’ll be able to put up some dumbbells and get back
to those dips as well. … and actual pull ups – palms away. And climbing ropes
and poles and suspension/TRX stuff out in the park!
So let’s really
return to ruggedness and have something to show for it.
20914 [Sunday #236] – woke
190.5 / 175 1.088 over my goal 9%
over desired weight.
Breathing
exercises 2x 4:16:8 (inhale:hold:exhale)
12 min warm up
12 min strength
12 min cool
& stretch
373 calories 36
mins.
Keep HR in fat
burn zone.
The system: run,
box, squats, pushups, kicks, burpees, jacks, fence climbs.
21014 [Monday #237] – wake 190.5: shoveled snow. Sleep was ok,
dreams of snow & Marsha Jones (she could smell snow in the air.)
Did breathing a
few times today, working on 5:20:10 ratio. Spin was strong. Got good energy.
PB&Honey/cinnamon sammich before spin. 3 BCAA after, still have NRG!! Maybe
wts at home?? Nah, no home work. Did chores and played on FB. Sleep at 10:30pm
ish. (22:30).
21114 [Tuesday #238] – woke up with alarm. 190.5 32/49. I think
the Fat/H2O measurements will become more important, ut I’ll still track the
weight.
Woke determined
and did 36 minutes of exercise 12-12-12 with attention to HR, 410 calories
burned according to measure. Lentils, beans, tea, vits. Living strong and
getting used to days a bit faster than I expected, even though I expected to
adapt faster than I expected. TGX this eve & Aqua. Maybe I can sneak in
some squats and kicks or push off something at work.
ROM in left
shoulder has increased again – still got a ways to go and still working on it.
I have to resolve to go beyond my goals and set mind & behavior goals. I
must pursue more human connections.
TGX was very
strong, creative and exciting through both sessions, then home. Didn’t need to
eat dinner, just some almonds, blueberries. Sleep by 23:00.
21214 [Wednesday #239] – wake 190.5 29/50 – noticing the FB/H2O
are changing, good sign. Weight will follow. Still 9% above desired weight.
Morning exercise
12-12-12, close to 400 calories, didn’t go as hard as yesterday. Beans, lentils
breakfast and tea or course. Sleepy/bored @ 10:30, dozed while writing this…
Got breathing done 10 x 5:20:10 first time, maybe 2 more today. Aqua tonight.
Then snow.
21314 [Thursday #240] – woke 190.5 E! Up strong after a snooze,
to a blizzard. Made it to work. Had a great breakfast. Trailmix did the work @
work, wasn’t hungry. Started working on 7:28:14 breathing, it actually gets
easier, maybe that’s why I wasn’t so hungry. Y is closed today. No YGX.
Shoveling snow was the workout. Seriously considering bringing up the 20 lb.
dumbbells to work out with. Did I predict this? Have to stay with the bands
also. Maybe bands first.
HOME WORK
Warm up phase:
(I scribbled down some times & HRs – maybe I can make them out.)
The warm up
phase was 3 rounds of running in place (60 secs.), boxing (100 punches), 10
burpees, 20-30 mt. climbers, 20-30 jump-lunge-squats, 50 total front kicks
& 20 – 25 power squats. Took about 12 minutes. Burned about 146 cals. [cal.
Count is for demo purposes.]
Training Phase:
3 rounds of squat-press, power burpees, deadlifts & flies.
Round I: 10 lbs
dbs 10 reps HR 132 79% about 5 minutes.
Round II: 12
lbs. 10 reps HR 132 79% - it was tougher and slower.
Round III: 20
lbs 5 reps HR 144 86%. This is where I want to be, using 20s and getting reps
& keeping HR 70-85%
Mat Phase:
Press, flies, tri-x, pull overs
Round I: 10 lbs.
15 reps 65% HR
Round II: 12
lbs. 10-15 reps 58% HR
Round III –
various wts. (20 lbs press, 12 lbs. the rest) 64% HR.
Standing Curls
12 lbs. 30 reps
total 64% 106 bpm
20 lbs. 20 reps
tot 73% 121 bpm – 2 sets.
43 minutes in
547 calories.
*weight gloves
on for this session 1.5 lbs each.
Stretch Phase –
mostly lower back & hamstrings, balance, warrior type, standing then
seated. Ending HR 88 bpm.
60 minutes 691
calories. Not mad about this. Trying to keep HR to fat burning levels, esp at
home. Intervals for TU/YMCA.
21414 [Friday #241] – Wake 190.5;
Holding steady, but no numbers?
Had a great Homework session last night. Ate some sweat. Basically did the
cardio-sculpt routine. I guess I’m back to weight work. Can’t skip the bands,
maybe I’ll work with them today.
I’m going to
have to get back to the body building/sculpting techniques, plus outside low
heart rate high endurance stuff and back to juice practice and be more
disciplined and focused.
I’m going to
have to strength train differently, with the body and sculpt with the weights
and bands. What I need is a mighty mission – the 175 by 55 goal doesn’t seem to
be inspiring me.
I may have
mentioned this before – bit I need some serious motivation to get back into my
badass attitude and badass training. Then I remembered “An old man in a hostile
city.” Will that do it? Being in condition to walk forcefully through a
blizzard to get to work? I’ve never been so motivated than when I was doing it
for my kids. (Or so I told myself.) Maybe I can conjure someone to protect,
someone to impress besides me. No days off!!! [Print & post, b/c I almost
forgot.] seven days a week. Got to do SOMETHING!!
Today’s Work
Warm up 12
minutes – the normal warm up is two rounds of the 7: run, box, burpees, mt.
climbers, jump-lunges, kicks & squats. Training 30-40 minutes.
Chest band
(red,blue,green) press & matching pushups: 8-8*-4-4-5 * hard round
Wall ball deep
squats 5 x 10, pretty easy, do more.
Chin ups 5 x 5 =
25 weak on this.
Tri-x Bench
Bands 8-6^-6-6-4 to failure ^=deeper ROM
Stretch 12 mins
– usual leg, yoga style.
Lapping up the
tea today, 3 cups. In all day, took off sick. Maybe legs later. Probably won’t
go out. I don’t see the point.
Training Round/Session
II
6.5 boxing and
upper body work, & leg/mat work, a la TUGX sessions.
Had some success
with breathing exercise today 7:28:14
inhale & holds went well, but exhale was too fast. May Y tomorrow?
21514 [Saturday #242] – Wake 190.5 32/49 – woke sore from
exercise. Breathing through both nostrils. Got extra sleep. Maybe close to
10-11 hrs. dreary out – thinking maybe go to the Y, or just go out to be out.
Pretty much a full day of exercise. Just random & intermittent.
THE WORK
Kicks.
50 squats &
50 w/ ankle weights
50 kix over the
ironing board & 50 w/ anks
30 each standing
band leg curls, (orange & black) + 30 w/ anks.
Boxing gloves
& wrist weights
Curls – 10 lbs
(gl&wr) & 12 lbs.
Shoulder lats –
10 lbs no pain, increase to 12 lbs.
Shrugs, curls progress
from 10 – 20 lbs.
Shoulder press –
neutral 12 lbs.
Triceps kicks –
Incline db press
20 lbs. 2 sets of 10.
21614 [Sunday #243] – wake 190.5 E
20 pushups &
boxing. Sore from yesterday’s work. Maybe more today. Looks like the sun’s
trying to shine. Wake up breathing 7:28:14, 2 groups of 5. More success, almost
ready to go for 8:32:16, & actually progressing. Don’t quit. See how far I
can go, maybe this will work for swimming.
5 burpees – slow
w/ pushup, box & random stuff.
Late workout:
warm up 2 rounds, plus twists & bob 18 minutes *5 burpees w/ pushups each,
and 5 without.
Training w/
weights
2 rounds 12 lbs
– 10 reps;
Squat, press
Power burpee
Deadlift
Back flies.
Mat Training 1st
round 12 reps, second round 10 reps.
Press: 20 lbs
(all others 12 lbs.)
Flies,
Triceps
extensions (skull crushers0
Pull-overs
21714 [Monday #244] – wake 190.5 32/49 36 minute morning
exercise.
Warm up rounds;
run-jack-box-burp-mt. climb- jump lunge-kick-p’squat-bob-weave.
* split burpees
1st ½ with push up, very slow. 2nd ½ no pushups.
10 first 12
second.
Training round,
more intense, but same stuff.
Cool down,
stretch, legs as usual.
Strong through
cycling [YMCA] & energetic after omelet for dinner. (8pm)
21814 [Tuesday #245] – wake 190.5/175 - 9%
over, still!!
Early morning
training 12-12-12. Breathing, working on 8:32:16 the exhale is giving me a
challenge. No need to detail the work I guess, but I did write it down, but
here’s a brief:
Slow start but
went through training phase 120 squats (3 rounds), pushups 3x25 – this is
significant; shrugs & curls, 20 lbs.
420 cals 36 minutes.
TUGX was strong & exciting, had a full room. Aqua was okay one belissima.
Ate on the run,
no legit dinner. Bed by 22:30, but woke well before the alarm 04:10.
21914 [Wednesday #246] – Pisces season begins. Wake 190.5 32/49, BF/H2O going the wrong way. Dropped
5-6 yesterday but no weight loss, interesting & unconcerned. Have to trust
that I am burning and eliminating fat. I haven’t been doing this regimen long
enough to evaluate yet. Next measuring day is in March and I’m wearing
‘fat-boy’ pants [a size too large] because they are the warmest I have.
Today’s
unmeasured AM training: warm up & box.
Training phase
w/ 6.5 [gloves & ankle wts on wrists] + 20 lbs dumbbells. 2 rounds.
Squats, 20,
shrugs, mat press, bent 1-arm row, mat tri-x, standing curls.
Stretch phase,
regular stretches, pushed it a little bit.
Beans, lentils,
cheese for bkft. Aqua later today.
Breath work:
8:32:16 – tough, mostly the exhale. Working towards 10:40:20. Got 10 @ 8:32:16,
exhale is still weak, but getting stronger. Dropping 3-6 a day, maybe fat is
breaking down & eliminating.
Aqua was good. 6
people. Felt good. Tea /Austin. No dinner.
22014 [Thursday #247] – wake 190.5 27/51. I like seeing change,
even small change.
Got to the
morning training, made it easy today. Had a must-do attitude warm up was mostly
calisthenics – training mostly squats & pushups, (expecting shoulder pain
and happily surprised when it doesn’t come.). Mat set of squats – 60, no
burpees… will do them @ YGX this eve. 12 mins stretch.
I must move
more at work. Maybe light cals & stretching, stuff I can do in the back.
YGX, slow start,
but I got a surge 10 minutes in. still not my best performance, tho not bad for
being up 13 hours.
22114 [Friday #248] – Wake 190.5
27/51. 13th straight day at this weight. Slept late, lazed
the first part of the day. Have a slight headache, maybe routine change. Headed
to the Y to train, not sure what I’ll do, but I have spec forces in mind as
well as trying some dips to test the shoulder. Not expected to be long, but we
never know. Dreary day, lite rain due.
Rain’s heavy.
Made it to the Y.
Standard warm
Up.
Training Phase –
Special Forces 10 to 5 and 5 back to 10 reps. Break between each set. Easing in.
can feel the left shoulder while holding the bar, but it held up for the
pushups. Standard stretch.
Barbell weight
125. 50 minutes time.
22214 [Saturday #249] – wake 8 AM 190.5 ACV before bed. E message.
Dropped one early. Day 14 – this is maintenance, how long til the fat drops? No
measuring til measuring day. Ow many days straight have I trained?
Headed to the Y.
5 times 8;32:16 –
breathing on the trolley. Not bad.. it does get easier. Stick here for a while
til I’m up to 3x a day.
Ginger, cheese,
beets.
Today’s work
done 55 minutes. Felt much stronger during the warm up.
Standard warm up
Spec forces
ladders; deadlift 140 lbs & db presses, [25s] – 10-5 & 5-10
Standard stretch…
making progress.
Session 18 ends
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