Return to Ruggedness Session XVIII – 20914 – 22214

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 1^st 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 1^st ½ with push up, very slow. 2^nd 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. 13^th 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

Return to Ruggedness: Session XIII 120113 - 121413

DECEMBER –

 

SESSION XIII – 120113 - 121413

How rare is it to start a session on the first day of the month? I can’t remember what I was thinking as this month began. I know one thing, 2013 is the first year in a long time I am actually looking forward to being over.

120113 [Sunday #166] – WAKE 192 20/55.5 – got these digits back to the “norm.” Up before the sun. worked some punches from zero + gloves to gloves + wrist weights to gloves + ankle weights. Shoulder work/movement – kicks with ankle weights and 2x ankle weights.

Restarted protein supplements w/ chia, wheat germ and creatine. Going to do this every other day this month and maybe increase in January. No dramatic weight loss or fluctuation during 2 weeks of no protein supps.

Changed up the morning vitamins as well; BCAA, CLA, B12, CoQ10, DHEA, Resveratrol, the big 6, maybe add 7, Saw Palmetto perhaps. Last week of Temple this week, so maybe get back to the track. I might surprise myself. Weather is predicted to be mild next 10 – 14 days, some of them wet.

120213 [Monday #167] – lots of sleep. Wake 191. One hour of training with body & body weights, etc. 25 burpees to start. These wear me out but I need to conquer them. Still not adding pushups, but they will add another dimension when the shoulder is strong enough to add them.

Strong-ish spin. It’s phenomenal that feeling of being exhausted and not sleepy. I’d love to sleep right now, but – work…

120313 [Tuesday #168] – wake 191 – 45/45  until the whiz then adjusted to 28/51 – interesting change. Makes me wonder. Perhaps I’ll research one day. Woke up early and strong. Maybe I actually banked some sleep.

Pre-TGX Home Work:

Burpees 26+12(gl + wr)+10 = 48

Punches 300 (gl+wr)

Half Pushups 30

Kicks 100 w/ ank wts.

Pounders – 100 [good stank sweat]

Woke with caffeine withdraw headache, but tea fixed that.

TGX was good – showed drills. My participation was about 40%. Aqua was good too. Burrito after – no guilty pleasure though. Body feels a bit different, but more energetic.

120413 [Wednesday #169] – Wake 191 41/46

50 burpees in 3 sets [20=15=15] personal best.

One foot hops, punches with gl+wr. Burpees with gloves & wrist weights. Shake with fruit & veggie juice & egg whites. Veggie burger. Aqua GX today.

Full sleep, woke @ alarm + 15-20 minutes more. Slight headache so tea was first. Aqua was good. Nice to have athletes in the pool.

120513 [Thursday #170] – wake 191  33/49 or close (at some point this month I decided not to be a nerd and round these halves up.) It was balmy and foggy today with some obvious humidity so I didn’t wake up dry. Woke with the alarm, plus a few extra minutes.

Elim has been off schedule and I am wondering why. I don’t think my eating has changed that much, or perhaps it has. I’m about to give Wawa salads a break again and make my own, so we’ll see how that works out. This means the chicken and turkey I’ve been getting in the salads will be eliminated.

I restarted protein shakes this month/session. Every other day so far. It’s only day 5, so 3^rd day of drinking breakfast.

I trained before the YGX – here’s the rub:

50 squats

100 front kicks w/ ank

30 bow squats

100 back kicks w/ ank

200 punches w/ gl+wr

100 pounders

100 torso strikes

100 standing leg curls

40 half pushups, still feel the strain

*upper left back slight spasm around rhombus.

20 burpees before class at the Y. GX was good. We did drills, special forces, 45 second leg work & 45 second wt work too.

Not very hungry after exercise. I just kind of eat almonds, cashews, etc when I get home. 3 cups of tea today… oh well.

Visually the body looks tight. The torso is getting – or at least looking more firm. Measuring day is coming this month. Dare I snap a photo? I guess I should just for comparison’s sake. Guess I’m communicative tonight.

120613 [Friday #171] – wake 191 e – extra sleep today. Rainy and dreary but managed some home work.

Barbends – 40d bows out, 15d more

20 burpees

100 punches, gl+ank wts

100 torso punches

50 pounders

20 high blocks (gl+ank)

26 years today

100 down punches and various other shoulder work.

Didn’t eat much. 2 cups of tea. Omelet [whites] for dinner, no drink.

120713 [Saturday #172] – 26 years on the job today.

Seems like the system is purging. Between daily burpees and other activities and maybe the reintroduction of protein, he system is updating itself, so to speak. Let’s keep this going. Daily burpees for as long as possible and if I skip a day I’ll have to come back strong.

Wake 192.5  43/45 – surprised by the weight gain, despite some apparent cleansing. Good home work out today. Made a burpees break through. Felt both strong and energetic today. Drank p-drink post workout, dinner out with Tim & Eva.

The Work:

50 bow squats

65 burpees [28+15+12+10=] last 3 sets with gloves & wrist weights.

200 punches gl+wr

50 kicks ank

30 kix 2x ank

40 back kix 2x ank + 20 more

60 step leg curls

Plus other stuff, the usual shrugs, shoulder work, etc. the focus is on max burpees and shoulder repair. There are still some angles that still hurt, but working through. Still no pushups w/ the burpees.

120813 [Sunday #173]  - Wake 192.5 48/43 

120713 back work pays

First time body fat was higher than H2O. No way half my weight is body fat – so as before accuracy of this scale is suspect. Immediate redo gave different results, 30/50 – but I’m not 30% body fat either. Think I’ll go with elixir today. Had thai food and cocktail last night. I’ll probably have time to exercise and some candle shopping before 3pm massage day – but not for me.

So, today ended up being a bust in so many ways. First the car wouldn’t start so I had to pull the battery and cart it down to AutoZone for a replacement and install it as a blizzard was hitting the city. Spent most of the day in the house and sleeping lots. By the way, I finally created my sleep room. Darked out the back room – better for sleeping, even though it’s been cloudy and I won’t have to sleep during the day much longer. Guess it will help. We’ll see.

20 burpees just before midnight to keep the streak alive. Then ab work over the transition.

120913 [Monday #174] – wake about 6am  189 – E:  Very sore from abs work. Low eats facilitated weight drop. It will no doubt return quickly. More training today, a massage – for me, spin class at the Y and work.

Today went well, got some early morning work done. 3 sets of burpees.  Massage [results] lean muscle coming and back is tapering well. Shoulder is doing better.

No sleep. Taught spin at the y – kicked my ass again. Couldn’t sleep at home. Cod for dinner and tea. Then to work. Oh yeah, protein (before spin) drink day.

The work;

100 punches gl+ank

100 upper cuts

Shoulder laterals and various shoulder work, shrugs, roles, raises, etc with the gloves and ankle wts. Biceps & triceps work. Floor work for shoulders; pull overs, shrugs, etc.

Burpees – 12+12+8=32

121013 [Tuesday #175] – wake 189 44/46: Very good sleep. Short home work out & chilled most of the day.

Elimination isn’t as regular as usual and I’m not drinking as much water. More tea because of the weather. Angling back to solid food, less shakes because they are cold. Maybe go back to eggs and find some decent meat for occasions.

Training

20 burpees gl+wr – not very strong

40+20 bow/prisoner squats (ank wts) 60 tot.

50 – 45 degree front kix (ank wts)

40 – half push ups

50 – back kix (ank wts)

25 – ski squats (knees close together)

30 + 30 ea. Front straight leg raises (ank wts.)  60 tot.

Abs work and lower core training w/ ank wts

121113 [Wednesday #176] – Mi casa 7:30am – dropped 5 tough ones at the gig. Purge or beans or cod or ab work of maybe it was fat! Been drinking little water on the job, but not anything else though (no tea at the gig) or soda or juice. Just not feeling thirsty so I don’t think to drink. Got to fix that. Had a Boston cream donut before I left the job. Maybe my 3^rd donut this year. [#6 ha ha!!]. Got a few nods in at the gig so may be able to wake strong before the alarm.

Wake 189 E: Up early. Dropped 6 in a 12 hour time frame, but no weight change.

Juggling act – dealing with Verizon and meeting with John Leary. Maybe some training before work. Burpees if nothing else. ACV before and after wake up. Turkey avocado @ Cosi – bland.

Burpees 15+10+10=35 

Burpees is my new bench press. I have strong days when I have done  50 or more [not many thus far] and I have days when I get 10 and call it a day. I want to keep moving on these, I think it’s the toughest move I’m doing these days.

121213 [Thursday #177] – wake 190.5

20 burpees – tough!  200 glove punches.

GX YMCA – made it easy and made it fun. Easy day.

121313 [Friday #178] – wake 190.5: Turned on the heat. Need the (furnace) system cleaned.

10 burpees warmed me up punches series with ankle wts. Noticed back expansion extends to mid torso and may account for wider measurements? The battle continues to be around the bottom and the sides.

I think I can afford to eat better, both economically and nutritionally. Hard getting out of the house today, but I think I’ll make it. I have to, to clear my lungs.

121413 [Saturday #179] – 190.5 wake

20 burpees

30 bow squats

Breathing workout session with Mei-Yann. Ending this session with a wintery mix and a visit to an art opening.

Totals this session. What am I counting??

Burpees………365 [not bad]

Kicks (Front)..330 [only front kicks are included, but back kicks and side kicks are done also]

Pounders…….250 [these are for shoulder rehab and sometimes done with ankle wts. On the arms.]

Pushups…….. 140 [half push ups and not as intense as before. I work to soreness]

Squats……….. 245 [I can do more squats.]

Previous totals: from 102713 - 121413

Burpees – 124+213 = 337 + 365 = 702

Front kicks – 310 + 1510 = 1,820 + 330 = 2,150

Pushups – 104 + 39 = 143 + 140 = 283

Squats – 90 + 500 = 590 + 245 = 835

Chins – 10 + 53 = 63 [need to get back to these, go halves if necessary]

Sit Ups – 95 [no longer counting sit ups, but increasing core/ab training]

Dips – 52

Pistols – 42

Not much need to accumulate punches anymore as I am doing 100’s almost daily. I should focus on burpees and squats more, until the shoulder heals enough for actual push ups and pull ups.