Return to Ruggedness session XX - 30914 - 32214

SESSION XX – 30914 – 32214: This session takes us into the spring and hopefully more outdoor training. I was talking about taking seven basic exercises and doing them as much as possible.

1. Squats – variations, but already doing them.

2. Pushups – started doing them again. Mostly at work.

3. Jumping Jacks

4. Burpees w/ and w/o pushups

5. Mt. Climbers

6. Leg lifts [butt raises]

7. Front kicks [? Subject to change].

Oh yeah… RUNNING!! Guess I won’t add that to this list. Something different as an ‘exercise.’

This is session twenty out of a possible 26. I’ll be glad to end this Year of boot camp just because I don’t think it was very successful. Actually if I thought about it I could come up with some success stories – changing my eating habits for one. I think I’ll be back to regular running again, maybe five miles plus – by the time the next Level starts, (June 18^th).

30914 [Sunday #264] – wake daylight savings time – 190.5. EZ exercise this morning, mostly stretching, but felt invigorated. Options for after work? Might be clear enough to run… MAKE IT A MUST! i must run this afternoon. (I don’t think I did.)

31014 [Monday #265] – wake 191.5 back to zero!! Gah! Must have been the weekend. AM workout, 1 round straight through. Burpees w/ pushup, [15] slow me down, but must be done.

Special Forces [home edition] squats, pushups, 10 – 5 (pushups on knees when necessary.) WOW! Felt good after, but tiring. Didn’t run yesterday… didn’t eat much after work. Stir fry veggies for breakfast.

Bored at the gig, put on ankle weights & started pushups. 40 so far. Doing 10 whenever I get bored. Pretty strong too. I can hear, or think I can hear, the shoulder rustling. Managed 62 pushups, highest set was 12 – cycling this eve. YMCA eat well prior. [haven’t been having pretzels as regularly as before].

After a pretty down day I powered up for spin class. Still pumped. 900 calories in the hour. 1418 @ 1:45 mins.

31114 [Tuesday #266] –  wake 191.5   38/47. I’ve been super pumped since yesterday after spin class. Sleep didn’t come easy. Hit the snooze – but up strong in 10 minutes. Pushups @ work 3 x 15 so far…. 60 done. +20…. 100 Day YAY!!!

31214 [Wednesday #267] – wake 189.5 E!

20 minutes easy training. @ work – pushups – 3 sets of 20 so far. Going for 200 today. 100 done @ 9:15… +20+20+ … (Looks like I only made 140.) The next level is 200, still.

31314 [Thursday #268] –  wake 4 hrs extra sleep  189.5 – odd b/c I went out & drank last night. Slight headache most of the day. Too much sleep or hangover/dehydrated. (Blue moons x 3) Headed to YGX … get some energy. YGX was pretty good. Leg work was strong.

31414 [Friday #269] – wake 188 - - - Day off. Ran 2 miles down the parkway. 30 minutes, 500 calories burned, 575 more in the next 30 minutes. Spent most of the day piddling around the house. There may have been some pushups.

31514 [Saturday #270] – Measuring Day wake 188… again, could this be the start of a steady drop? Woke 4AM did a fair workout, normal warm up – weight training – stretch.

March 15 2014 - I think I was horrified!! I am moving in the wrong direction. 

Measuring Day Numbers & Eval

Top – 97 … - 3cm. this is a significant loss

Mid – 93 … the same

Bottom – 97 … the same

Under – 100 … this freaked me out. It’s a gain of one cm, but it’s wider than the solar plexus and I feel like I’m shaped like cone, well more an hour glass, which isn’t as bad.

This is pretty much an hour glass – Chest is 103, shoulders 120 & butt is 106, so it looks good on paper. I should still be able to get the middle back to the [high] 80s… and the rest of the torso should follow. Should I be excited about the 188? No… get to 185, then get excited. Keep doing what you’re doing. I wonder what’s got the bottom expanding? Could there be any muscle development. This is the area under my belly fat and up over my butt? Maybe the upper glutes influence the measure? The body still looks pretty tight except for the lower belly fat. It must be destroyed!! But how?? Try running and good weather.

@ work pushups 22+20+12 = 64

And then there was drinking with Kev.

31614 [Sunday #271] –  wake 191 … not too surprised. No work out this AM… chores.

25 pushups @ work… maybe push for more… 75 so far (1o:15). Massage day… don’t forget. 100 pushups done before noon. Finished with a set of 26 (126 total) working to 1,000 a day. I thought this was the end of the session, but I have another week to go.

31714 [Monday #271] – wake 191 snow! – Kind of slow workout. Didn’t feel the need to push it. I did increase each phase by one minute. 13 x 3, so 39 minutes minimum. Came into work – 26 pushups to start, + 26 more by 0800. 26 more 4x26 by lunch… did some with morning work. More before I’m done/ Spin this eve – 26 more after lunch. 26 at the end.

Good energetic spin class. Recovery pretzel.

31814 [Tuesday #272] – wake 189.5 the drop came faster than expected this week (one day faster, but not as far) Good sign. Still no numbers. Morning training was mostly punching and moving with the gloves and ankle wts. On my arms. Kind of old school at this point. The stretch is important, straight 30 minutes instead of splitting it up. Got Temple GX this afternoon.

At work pushups – 2 x 27 so far (0830) +27+27 = 108

31914 [Wednesday #273] – wake 189.5   Alarm at 4am, but didn’t see the point in rising early. Chores & errands, no exercise thus far. Chill day, taught aqua.

32014 [Thursday #274] – 189.5 Got numbers – good sign… 32/49-ish? Slept in, ran two miles recorded calorie count & HR for 5 hours. YGX Later.  Compared calorie count from running and Group exercise.

Run	Time(mins)	Cals tot.	Cals per hr.	% of Total	Notes 10am-3pm
	30	545	1090	18.5%	Active jog/run
	60	1100	1100	37.5%	Post run/stretch
	90	1720	1146	39%	Recovery, chillin
	135	2572	1143	39%	Chillin
	155	2603	1007	34%	Chores & Stuff
	215	2764	770	26%
	240	2860	715	24%
	302	2935	583	20%

YGX	Time	Cals tot	c/p/h	% of total	Notes 4pm-9pm
	60	660	660	22.7%	Going to gym
	120	1631	816	28%	Active class time
	197	2520	768	26%	Going home
	220	2657	725	25%	Home chillin
	285	2852	600	20.5%	Dinner etc
	300	2905	581	20%	Relaxin

32114 [Friday #275] – WAKE 188 30/50 – dropped 1 pound, plus good numbers. Exercised twice yesterday and ate – what I thought was a lot. Weight drop just in time for the weekend. OY! Discipline. It’s a birthday party.

OK, up early – warm up. Special Forces (20 lbs.) & pushups 10 – 5 5 – 10, then stretches. 40 minutes total. @ work 30 pushups… cost a lot! 20 more than 2 x 30s….

32214 [Saturday #276] – wake 190: Up early, exercise, aerobic & weights. Good stuff. Leg work w/ ankle weights. Road trip to DC. Great party. Didn’t pig out or over drink.

END OF SESSION 20

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.