Return to Ruggedness Session XXXIII - 42014 - 50314

SESSION XXIII – 42014 – 50314

This may be the session that changes everything!! I started running more regularly – well better than once in a great while. I’m still blaming the weather when it doesn’t cooperate, but when it does I take advantage of it, when I can. Got to get feet on the dirt, and keep working my legs. I started going to Temple to train legs, on equipment only they have. I started adding tofu to my beans. No negative results yet. Measuring day was more of a surprise than a relief – the numbers are going where I want them to. Maybe it’s the change of season. I started taking protein and creatine again, but not daily.

Gain more strength, drop more weight, shed more centimeters, build more endurance. Age is not an excuse!!

42014 – [Sunday #306] -  wake 193 – E! dropped an early one. No exercises, no breakfast ACV & tea, ate my salad at work.

Pull ups today, new rule – don’t settle for 1 set, go 2 – 3 small sets of 3-4 reps. Get stronger!!

42114 – [Monday #307] –Wake 193 - @ mile run/jog – strong the whole way. Random chores, going to dead lift & leg press before spin. That’s the plan. Only day off, maybe take one this week.

Did some deadlifting – failed at 315, but tried. Leg presses 8 plates. Some EZ bar curls. Spin was great!!! Strong exercise day.

42214 – [Tuesday #308] – Wake 188 – Massive drop, but this is actually a correction/recovery. Dynamic tai Chi & Yoga 3 sun sals, leg stretch, tea, beans w/ shrooms, red pepper, pepper jack cheese. I got some kind of rush after eating. Started sweating, nose running – toxins flowing out of the body… FELT FABULOUS!! Maybe some pushups @ the gig. TGX later today, no ankle wts today.

Gig – reverse pushups 20+22

Another strong day. Good TGX, coached mostly.

42314 – [Wednesday #309] – Wake 188 – Not much energy, slight headache, vivid dreams. Did some work, started leg swinging & movement from the mat. Grilled cheese, tom, romaine & peppers, no “Dinner” last night, last meal was post aqua, possible cause of headache – ACV @ wake up.

Gig – reverse pushups 10+15+10

Don’t feel like I’m getting stronger, but have to remind myself… it’s a long road back.

42414 – [Thursday #310] – wake 189.5 – even w/ no dinner wt gain? Huh! AM work – arm & leg swings, run, jacks 7 burpees, got o reclaim the burps, full scale. Off to work, bean soup & lentils bkft.

Keep on my toes. Intervals to the train station, running across streets cuts off 1-2 minutes, ha-ha. Up the El steps fairly easy.

Gig – pushups (rev) 15+10 (pumpers & boxing) finished with 10? More maybe. Medium/strong day. YGX was energetic – burp-ups getting stronger. No chest pain, breath good.

Funny how the entries have changed. A hundred years from now I’ll be writing, “still alive” ha ha.

42514 – [Friday #311] – wake 189.5 AM exercises including some pushups on the iron gym (IG). Boxing, upper body motion.

Work – rev pushups 20+10

Temple power leg press –

Full range about 600 lbs. 2 sets

½ about 800lbs.  2 sets

Static Hold – about 1000 lbs 40-50 seconds 2x

Seated calf raises & holds

Shin flex 80 lbs… 3 sets

Chest Press/hold (Smith) 110 lbs + bar hold about 25-30 seconds.

42614 – [Saturday #312] – Wake  191.5 – slight headache & stuffy. After Happy hour & leg work… Super tired and in bed in the 9s. Wake up movement. Mental health day. Records purge. Home chores, pushups in b/w on iron gym (IG) – 10 close neutral, 15 (wide, outer handles/back) + 4 x 20 more….

42714 – [Sunday #313] – wake 193 – Run/jog/walk intervals 2.5 miles. No time recorded, no calorie count. Protein & creatine shake & short nap after… what will today bring?? Home work. Love doing the wide pushups on the IG. 3 x 30 and a set of 20 late in the eve.

100 Jax – first in a long time

30 lb shrugs 2 sets so far. 

42814 – [Monday #314] – wake 191 – Immediate IG pushups 20 slow & low wide prone. 35 quick then 40 (first time since the injury doing that many).  2.5 mile run, whole 2 + ½ mile of intervals. (Jog/walk stretch about 50 mins.)

Top Notch day!

Good legs work! Romanian deadlifts low wt reps (grip strength): Leg press, calf work and holds (Inverted). Barbell press practice, bar only 20 reps + reverse press. Incline db press 35lbs. 3 sets 8-10-12. Strong spin class & coconut H2O from save-a-lot Yeah!!

42914 – [Tuesday #315] – Wake 188.5 27/51 – Measuring Day. 6 Sun salutations. (I really should do this more often)

Top … 99 … last 97  YAY

Mid…93 … same (=36.6 inches, that’s pretty thick.)

Bot….97 … same

Under 98 … 100 last time, that’s about an inch and I can feel the difference. WOW!

Top/solar plexus	99 cm	97 cm	+2cm	Looking good
Middle/hips	93 cm	93 cm	0	Steady nxt tells
Bottom/naval	97 cm	97 cm	0	Steady hopeful
Under/waste	98 cm	100 cm	-2	Rite direction

 

This chart may not mean anything to anyone but me, it nonetheless shows how much
thickness I added to my torso from the first time I measured in June of 2011. I want
everything except the solar plexus area to be in the 85 (or less) to 89 cm range. This is an
every 45 day measurement... just enough to keep me honest and alert me of any radical
changes.

Gig – 20+20+15 reverse push ups.

TGX was awesome, great finale!!

43014 – [Wednesday #316] – Goodbye April – 188.5: Legs sore, body sore. Movement this AM, typical Wednesday recovery stuff.

Start 20 wide pushups + 20 rev pushups (gig) +20+10, Curls w/ 10 lb dbs.

Put the workout in WORK> do what I can in the back. steps things up. Did more @ work inc. shadow box, squats, db curls, Zero @ Aqua today… Rain… torrential.

MAY 2014

April 2014 weight chart, back on the roller coaster again. Not many
steady moments.

50114 –  [Thursday #317] – Wake 191  +2.5 lbs. I think this is the weekly correction. Eat sweat work… 2 easy rounds. Should get back to this, this month in prep for zurich. Beans lentils, tofu, squash, cheese bkft… dropped a early one. Ate “dinner” last night. No X at the gig. YGX was good – did some 40 lb incline db presses before class & a few dips.

50214 – [Friday #318] – wake 191 36/47 [snooze] – woke with the urge to do crunches, turned into mat work out and knee lifts, leg work from the mat.

Intervals from hope to the train station – run hirst st, ½ CC to walnut, ½ block from end of fence up the steps. It was good today, little by little.

Gig- 10 reverse pushups.  Tandem curls 10 lb, 20+ (3 rounds tot.)

Temple legs: Leg press, calf raise (+ indies), shin flex 90 lbs (wrong sneaks) leg X, smith press, hold, shrug hold.

50314 – [Saturday #319] – WAKE 191 E: woke well, 3 minutes before alarm. I am on auto wake now.  EZ – ex- pushups, some curls, intervals to the El. 7 mins, so 1-2 mins off the walk. Lazy day at the gig. Got some pull ups done. Shadow boxing.

End of session #23

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.