Return to Ruggedness: Session XVI the Final Session

SESSION XVI – 60114 – 61814 (Extended Final Session)

60114 [Sunday #348] – 184.5 – The sickness is taking its toll. I know when weight drops it’s real. Mostly hydration, but appetite too. This may be the start of a new session  #26 perhaps? The last one for sure. Today + 17 more and I start The Long Road Back. might as well start assessing this year. On paper it might look like I dropped ten lbs, but I’m starting June with some kind of Bug, so it’s not authentic.

The Bug is subsiding. I may get to do some home work after the gig.

What were my goals?  Return to ruggedness – I’m not sure the theme was accomplished. I’ve actually felt weak most of this last 300-something days. A more humble approach this time.

I do want the three way combo of aerobics-calisthenics-body weight work & weight lifting. I still want it all, including that stunning physique.

Maybe my biggest goal was losing weight, but NO, I laid them out twice… somewhere. Perhaps by the end of this year, I will have found them and posted. Many of this year’s goal will carry over to next year, as most of my goals are perpetual.

60214 [Monday #349] – Wake 186 – The battle continues. Adding weight is a good sign when battling a bug. Woke & did some movement stuff for about 20 minutes. The energy is sub-par. I was sleep before it got dark, certainly before 21:00, up at 4:00, 7 hours sleep, it was a decent nod too. What will today bring? Maybe some gig work. Temple tomorrow … no YMCA classes today. It’s still a long road back.

Gig: 20 rev pushups, fairly easy +20 more.

Bug battle – gargle warm sea-salt water, ACV shot, throat not as sore, but coughing still… cough drink water… this is the pattern that’s emerging.

*NOTE – The trail mix doesn’t have the same je ne sais quoi as before vacation. Has my taste changed that much or is the nut store selling “different” stuff, meaning not as good?

Still coughing and drinking. Y today or outside? Leaning towards outside… might be the only good day this week.

Park work: warm ups, but did mostly lateral skips around the bases, 5 laps each direction, 9left lead, right lead) wore my ass out. Interested in the hip’s feelings as far as hip impact and muscle response. Guess I’ll find out tomorrow. Pre-ouch!! Trying to be rugged!!

60314 [Tuesday #350] – wake 186.

Bizarro dreams about Zurich. Anyway seems like we made headway against the bug. Oh, woke tired and took an extra 30 mins. The sweats came w AM tea – good sign. Gargle w/ warm salt water, shot of ACV, big breakfast, sore throat subsiding, runny nose… (Post nasal drip). Super sensitive to cleaning solution (at work). Other than head, nasal & throat challenges the body feels strong, energetic and well rested.

I thought/hoped this would be a 24 hour thing. To a degree it was, but there’s the aftermath (like after an earthquake.)

TGX was the bomb!! Symptoms cleared up for this and aqua box.. and they returned after. Sneezing & runny nose, but the body-aches and coughing are gone.

To track the course – good workout day Thursday, body-aches (legs tight) & tickle in throat and sluggish and tired feeling, Friday. Coughing and sore throat Saturday. More of the same Sunday & Monday. Tuesday PND & sneezing (Not exact about Sunday.) Coughed after remembering coughing symptoms.

60414 [Wednesday #351] – wake 184.5 – I think this is more legit. Bug symptoms subsided, took an extra 30 mins snooze. No exercise this AM. About 7 solid hours of sleep. Breathing well, swallowing well. Nose is back to normal so far. I can feel the… (damn, interruption!)

Reverse pushups.. back to this @ the gig… 11

I think, Temple legs today… make it happen. Might as well & I can work upper body at the Y on Friday.

Did one set of rev pushups but made it to Temple Legs. Needed some extra warm up sets on the leg press but did 3 solid static sets @ 1000+ and the usual stuff. I’m ready to get back into squats – so mark that down for Friday.

Bug symptoms returned after lunch. Don’t know what that’s about.

TEMPLE:

Press -  calf raises – shin flex – static squat up – static press an hour.

60514 [Thursday #352] – wake 184.5 legit! Eyes opened at 3:21 no alarm and an hour later, it was raining so back to sleep. Good bkft (T-burg) then to the Y for old school chest work.

Bench neg blasts, slow descent then strong push 5 sets.

100 lbs – 12x

110 lbs – 8x

120 lbs – 8 x progressed to 140 lbs which puts me close to my stated max (150) but I felt strong and the shoulder held up magnificently.

Incline press neg-blast – started w/ 10’s and went to 25’s (5 sets of 8)…

Bent row 25s (4 sets of 12 – 10)

Seated db shoulder press – by this time I was tired. The strength may be returning and I need endurance to return as well.

Let me keep this up through the fall. I want my chest back!!

Something changes while I was in Zurich. I can’t put my finger on it, but the results seem to be breaking through the weight (loss) plateau I’ve been on, and a different kind of attraction… maybe I’m friendlier, maybe… and maybe I see people differently.

60614 [Friday #353] – wake 184.5 woke 4AM – got up a bit later, ran one mile – walked 1 – kind of lame but oh well. Bean & veggies bkft – cut grass, eat again bkft II then YMCA – legs & back – various errands.

OLD SCHOOL YMCA

Squats start 140 – 190 super deep and slow.

Single arm rows (DBs) 3 x 8 about 65 lbs.

Front squats, very light

Bent flies 35s

Preacher curls ez bar 25s were tough

Triceps press & reverse grip pull downs

Leg X max 210 x 10 (Give Mike props for this.)

60714 [Saturday #354] – wake 186.5 – The falafel wrap just sat in my stomach. Had what seemed like an endless beer (Me’shell concert world café last night) . dropped 2 this AM & 1 sun salutation.  Home run today 2 early and 2 at work. Body’s recovering from wt training – feels sore, feels good.

Steak dinner at Mike’s… recover ensues… ate too much, but let’s see if this turns into weight or how much.

60814 [Sunday #355] – wake 188 – steaks and beers @ Mike’s. I my have eaten myself into a hangover… dehydration type. So, short amount of sleep. Small bkft (almonds, blueberries, honey) no tea. Want to lift at the Y after work. Cycle pump tomorrow. Let’s beat the headache!

I’m up almost 5 [4.5 lbs] from eating and drinking. I think I got my set point down to about 187 – we shall see where the weight settles by Wednesday. Also the weather is warmer and that can work in my favor.

Weekend eats are already beginning to metabolize – had salmon salad for lunch/brunch – psyching myself for chest work at the Y. I think I can start with the classic 140 lbs (bar +2, 45 lb plates) just remember the tempo, down slow and up strong. I need to internalize that pattern.

Maybe chest, triceps, upper back? shoulders? I should have enough time. Will hold off on flies, etc for a few weeks – on, more biceps too. I want my arms back!!

This day is in the books. Didn’t start out as strong as I thought I could. Had to drop from 140 to 120 first bench press set, but made it back to 140. Remember leave the ego!

Incline bench 5 sets (same with BP)

Flat flies, incline db press (40s)

Biceps super set: Alt dumbbell curls & EZ bar standing curls. (15 each)

55 lb db pull overs

Triceps cable extensions

Relax, stretch & done… 60 minutes.

60914 [Monday #356] – 185 35/48; weekend metabolized earlier than expected. Early exercise working on burpess again. Two rounds of 5, proper burpees too. A few other wake up exercises. That funny feeling you get when you wake up Monday morning then find out later, it’s raining.

20 “normal” pushups on the bars.

YMCA –

Deadlift, standard 225 – 275 – 315 solid single lifts. Felt in the left hip area. Got some Romanians, multiple reps, military press (5’s) bent barbell rows 25+5’s

61014 [Tuesday #357] – wake 185: woke up today with the alarm and hit the snooze. Got 7 hours but felt tired and sleepy, I think it’s the weather. TGX this afternoon.

We were sweltering in the session today. Small eats at home.

61114 [Wednesday #358] – wake 185 28/51: Not much doin @ work. A few rev pushups. Headed to they Y, upper body, chest 7 back, bis 7 tris.

YMCA Chest/legs/bis

Flat bench; 1: 120x10 – 2:130 x 6 – 3:140 x 6 (2 sets)- 5: 150 x 3 (2 sets)

The point is I reached my max quicker than I thought. My mind shift now is think reps & tempo and not weight. I must be able to do at least 10 slow descent & quick up reps at 150, then add.

Incline 100 lbs 3-4 sets. Inverted leg press & calf press 6 plates. Did not feel strong, left inner hip.. (inside).

Preacher curls 70 lbs ez bar seemed to get stronger in later sets. Must curl 2-3x a week.

Military press-squats use the bar but don’t squat as far. Left hip ish is preventing as well as shoulder recovery. Work my way down before putting weight on the bar. Not yet strong enough core.

Reverse grip barbell (bar only) curls.

61214 [Thursday #359] –  wake 187 – kind of shocked, but I’ll pretend it’s muscle wt. chores today, considered a run, but will save myself for the YMCA.

YGX – was intermittently strong – need to work on endurance, but I realize it’s not my workout.

61314 [Friday #360] –  wake 187 26/52 – got numbers, usually means a drop is coming. If so I don’t expect more than 2.5 lbs.

Measuring Day

Torso in cms	June 13, 2014	April 29, 2014	June 15, 2013
Top	96 cm	99 cm	100 cm
Middle	91 cm	93 cm	91 cm
Bottom	95 cm	97 cm	94 cm
Under	97 cm	98 cm	97 cm

Basically I’m returning to where I was last year. Also I’m 3.5 lbs lighter than last year (190.5) which suggests more muscle, less fat… or at least less fat.

	June 13, 2014	March 15, 2014
Shoulders	120 cm	120 cm
Chest	103 cm	104 cm
Glutes	104 cm	105 cm

Chest is 1 cm smaller, but is 1 cm thicker… not significant, especially over 6 months. I’m pleased with all these numbers and the direction the weight, the look, the fit of clothes and the comments/observations. (Two people at the Y mentioned more muscular upper body.) I want more endurance, strength and more and quicker healing and regeneration of injured parts.

Now – temple legs!!

Leg press drop sets this kicked ass. I have no idea how much weight or how many reps. I just know ya need 2-3 ppl to pull this off, literally and it killed. (about 700 – 300 lbs) 3 sets.  1000 lb static holds, 3 sets. Seated Calf raises, shin flex 9max 75 lbs) smith floor press & hold. Close grip press, 135 lbs, 5 reps.

Good workout day!!

61414 [Saturday #361] – wake 188!! Was it the turkey burgers yesterday? Or is this a weight gain trend? Measuring day was satisfying. Weight could be muscle b/c pants are still loose and body looks tight. Special YGX sub session today 9AM!! Let’s see how that goes. Haven’t been running in a while since the lame one-miler, but that was right after the bug.

Easy class lots of de-conditioned members so I did more coaching and encouraging (and lecturing) than demo, this is the way it’s supposed to be anyway. I still need more endurance. I need an endurance – spec forces day. Looks like Wednesdays.

Post YGX

Bench press can start at 140 x 8 … went to 150 & dropped reps dramatically. More focus.

Incline 90 lbs was weak, left shoulder played up.

70 lb preacher curls were no problem 10 reps – went to 80 lbs.. ouch11 it may be a while to 85 lbs.

Maybe the deep squats should be part of spec forces Wednesday. I think I can go from 10 to 1 but I must go deep and slow. Same for pushups. Speed is NOT the goal.

Muscle gain – upper body was noted, second time this happened at the Y. significant feedback.

61514 [Sunday #362] – wake 190 E!!! food ate drink at Rich’s, Matt’s graduation party however I lifted yesterday too. I figure 2.5 of the 5 lbs I gained in the last few days are from food and beverage.

3o minutes of movement/aerobic training at wake up.

Work was chill, after work was dead. Got much sleep. Very low energy and no exercise. Just following the body. Got to recover from last week. Going to return to juice snacks, no protein mix, but maybe. I’m at no shortage of protein. Maybe here and there but the last weight gain experience taught me a lesson. If I ever need to gain I’ll know what to do.

61614 [Monday #363] – WAKE 188 35/48: headed back down after recovery evening. Next year I must note recovery days to see if I can detect a pattern. Most likely recovery days come after a lot of activity… traveling, eating & drinking and socializing.

The last several hours … like 24 have been low energy. I surmise my body is metabolizing the consumption of the past week. Can I get back to 185 – get my shirt – and get down to 180-ish by year’s end AND keep getting stronger and gaining muscle?

YES!!

Body’s  in purge mode. A triple so far. Kind of tight in the solar plexus getting up the steps. Did 2 sets of reverse pushups, about 10 each. Don’t know if I’m getting a caffeine headache or an ‘I’m-thinking-myself-into-a-caffeine-headache’ headache.

YMCA

Romanian dead lifts & dips 140 lbs 10 – 5 [after I start my run this noob decides to get on the dip apparatus, so I had to wait. It annoyed me, but made me stronger.]

Then 3 sets of 5 @ 210 lbs.

40 lb flat fly/press 3 x 15!!

Seated shrugs 40s 3 x 16.

EZ bar preacher curls 80 lbs 3 x 5 – (but cheatin’) this is the weight I need to overcome to get results. I almost feel I can do this daily, but every other day… leave the ego!!

Spin was great… I’m toast.

Home run today. Expecting a lb or 2 drop. Won’t be mad if I don’t get it… but I should get back to 185, then push down more. Meatless day (I think.) yeah, I can’t remember having meat today.

Post exercise fruit smoothie – no additives. I suppose I wasn’t sleepy, it took a while and I didn’t realize I was sleep for some time.

I look pale in my video clips, but the back looks ripped!!

61714 [Tuesday #364] – wake 188 32/49 – I expected a drop, but I’m not mad. It might take a while for the metabolism to kick in or the weight to realize it has to go! Lamb & eggs frittata for bkft. No AM exercise, I’ll get mine @ TGX this afternoon.

Got to work hungry. Glad I pack snacks.

I have to come up with 7 ways to evaluate my day.

1. General Feeling

2. Energy Level – like to I pass out on the floor after an exercise session? Do I not get out of the house certain days?

3. Elimination – is the body in purge mode? Am I sick? Food poisoning, over eating, etc?

4. Nutrition – meat day, non-meat, did I eat junk, out drinking etc.

5. Sleep quality – good, deep, restless, bizarre dreams…

6. Mental –

7. Health – am I injured, fighting off a bug, feeling off for some reason…

Oh yes – started today with tea after going two mornings without an AM cup. This makes a difference… or does it?

What will today bring? Tomorrow ends this Episode… the long road back starts Thursday… day 1.

TGX was moderately strong for me – participation is light, but heavy on the coaching. Not sure whether my coaching is due to experience/maturity or just being tired and sore from the weight training.

Left knee – twinge

Left inner hip – sore

Right ankle – feel it sometimes

Breath 80-85%

61814 [Wednesday #365] – Last Day end of an okay year. HAPPY NEW Year Tomorrow

Wake 188 25/53

YMCA

Special Forces 120 lbs squats, 10 – 1; 1 – 10 squats & pushups 17 minutes. No shoulder issues, deep squats.. this was the warm up.

Bent bb rows 4 sets 120 lbs.

Bent flies 25s & 30s 4 sets.

Front shoulder raises 20s

Standing military press 12.5 each side

EZ preacher curls 80 for 2 sets to failure then drop to 70. 80 is getting easier, but I am still cheating it up a bit.

Upstairs

Leg curls 150 4 sets

Triceps push down – 60 & block (on Lat machine)

Leg cable work 360 degrees.

Concluding this year with Warrior Wednesday … hopefully a start of a tradition, unless I pick up a Wednesday class. Feeling good about today. What is sore isn’t very sore. 

End of session 26, End of Year 3... Let's keep going!!

The Long Road Back (<-- click here for the next blog)

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.