Return to Ruggedness - Session XIV - 50414 - 51714

SESSION XIV – 50414 – 51714

50414**  [Sunday #320] – Wake 191 … steady. Realized I look and feel good, so don’t fret the weight. Over 200 pushups so far, been doing chores & different work – Massage day. Probably too much tea. Elixir this eve. Maybe protein shake.

Good massage – wore me out. No tea or meal. To bed early. Iced shoulder, post massage. Bought turkey (Burgers & Canadian bacon) from the market. Changing eating style again.  Perhaps I should mentally mark this day.

50514** [Monday #321] – Wake 191 3 AM, an hour earlier isn’t a big deal… did some random exercises including 2 sun sals – run-in-place – 100 jacks, pretty easy too. Brought up the 40s, early AM! Shoulder is sore from the massage.

Breakfast – tea, turkey (TCB) egg sub, shrooms, etc. omelet stuff. Let’s see how this works out. Alt, beans, eggs, turkey, greens, lentils, not feeling the need for the protein shakes/wt. gainers. (I have a surplus)… or fruit shakes either. Must focus on adding that to the mix.

Gig; 15 rev pushups & random DB work. 10 pull-ups + 10 squats.

Less than powerful spin today, new diet? Up an hour earlier? Or one day off from work?

Pre-spin random deadlifts; 135-205-225… did some curls, 20 lbs bench press… yes… 40 lbs and the bar. Started with 20, then 30, because I said I wouldn’t do it again… it bees that way.  20 lbs db flies, I was pretty beat down all day… need some recovery this eve, had much turkey today. Could it be protein OD?  19g turkey burger, 7 TCB only 26 & salad, eggs… far less than 100g I estimate. Had to force myself awake until 10:30 – 11 ishPM

50614** [Tuesday #322] – wake 189: wake up yoga 3 sun sals and various movement.

Gig: rev grip pushups focus on negatives, down slow, up strong w/ 10 lb curls & some shadow boxing.

First park workout of the year!! 4 rounds of east sweat type w/ experimental work. (Push up jacks) 8:1 ratio. Yoga stretches at the end. Jump bench, kick fence, work with tree branch. Lite eats then bed at 10:30PM.

50714 [Wednesday #323] – wake 189, with alarm. Actually it interrupted my dream. Strong walk to the El this morning.

Early workout, warm ups & legs work with ankle weights, about 30 minutes. TCB eggs & beans bkft, tea of course.

Gig 20+20+ feeling stronger on these rev pushups, feeling the triceps.

Did some mat work & shrugs w/ the 40s. Turkey burger & fixins’; shrooms, peppers, mmmm

50814 [Thursday #324] –  wake 189 wz/dp E: No change, but last week I was over 190, so progress. Physical today. YGX later. Non turkey day but will probably hit a diner after the physical.

Strong in YGX today, but don’t feel like I did much.

50914 [Friday #325] – wake 189 30/50: Coconut H2O before bed. Wake up boxing 6.5s some pushups & squats, dry spots on lateral upper thighs, wonder? Weather??

Gig 20 RPU x 3 rounds = 60 total [10 – slow & slow, 10 from shoulder raises]

Temple legs.. SOLID!! 1000+ hold and strong 800 ½ presses and the other goodies. 30 mins elliptical & Happy hour. 90 mins Log.

51014 [Saturday #326] – Wake 191 not surprised. 1 hour park workout session. Short run, calisthenics, pushups, pull ups, jump rope and sun sals at the end, walk back.

51114 [Sunday #327] – wake 191: I’m okay with this.

YMCA weights & static contractions, deadlift, Romanian – progresses from 190 – 280, pretty happy with this. Left hip still sore. Static holds instead of leg press due to sore rt knee. (it got better) wall sits 3x maxed at 1:45 incline bench press 20 reps, (2 sets) bar only w/ 10 lbs on bar.

Calf raises

Seated rows

Seated leg press – holds & Calf press – static leg extensions – triceps pushdown: 90 minutes.

51214 [Monday #328] – wake 191 – post weekend eats & drinks & training. 6 sun sals, body called for yoga. Gig: 5 reverse pushups, rev curls, upright row. Shoulder feels stronger.

Cycling was pretty strong – got a surge of energy. Got some shrugs & t-bar rows in before the class.

Guac & cheese for evening meal. Getting easier /natural not to eat big after sundown.

51314 [Tuesday #329] – Wake 191 40/46 woke kind of sluggish, hit the snooze for 10 mins. Got some movement exercise in, nothing specific; tea of course. Meat day, TCB & egg white omelet, strolled to the train, up the steps ok…

Early start to gig workout – 15 reverse pushups, shrugs, standing press, rev curl. Dropped three today, sluggish, humid, slight headache. What was the trigger?

51414 [Wednesday #330] – wake 191 – No change. Early leg/ankle wt work.

Gig: multiple sets, pushups, rev curls, front raises, shrugs, squats – 10x – 20x

Next round pushups, normal – lateral elbow feeling weak, rev curls. Standing rows.

51514 [Thursday #331] – wake 191 – after turkey burger & lamb dinner no change. Woke up this AM, came close to Eat Sweat workout, I did break sweat, probably about 30 mins of calisthenics & mat wts.

YGX – pretty strong.

51614 [Friday #332] – wake 191: Felt weak, sore, heavy – rain day. Tried some morning work but couldn’t really get started.

Did a set of 15 pushups at the gig & some DB work… one round. Still didn’t get going. Decided it must be a break day. No Temple Legs – came home & hung out with The Llama.

51714 [Saturday #333] – wake 192.5 – I AM ABOVE THE LIMIT!!! The last few days caught up with me. No matter. Cleaning house and lifting in between, got over 100 pushups today. Realized I can curl 40 lb dbs & squat curl 30 lbs. (60 tot.). Been in all day, but it’s my choice. Hangin w/ 2+2 – oh yeah, got 8 hrs sleep overnight.

End of Session 24

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 XVI - 11214 - 12514

Start of session 16. 11214 - 12514

I don’t have much to say about this. It’s beginning during a break, but there’s no real break for me. I may fill this in post session. So far it’s been looking like a renaissance – I got BACK on the treadmill.

11214 [Sunday #208] – WAKE 191.5 – Santa Fe Burrito with Xave. What more can I say, I’ll pay for this.

Short Training Session

20 burpees – hard but intense

20 pushups

10 deep squats – this was merely a streak workout, to keep the burpees streak alive.

11314 [Monday #209] – wake 194: The weekend has caught up to me. ACV this morning. I have to admit I’ve been feeling lazy… my dark age perhaps. Laz in exercise and chores around the house. I have managed to be social. Two more nights of night shift, 5 days off then everything starts up again; day work, fitness classes. I should get a picture with the stache, because I might shave it off. Keep the burns tho. I can think/talk myself into the next “golden age.”

Run in place

25 burpees, then tea.

Spin Today

25 burpees before spin. [50 burpees total]

Spin was strong. I think we went harder than last time.

11414 [Tuesday #210] – wake 192: Extra sleep. Chilled but got inspired to train.

Run, Jacks, 30 squats

15 burpees – hard.

6.5 lb punching/boxing etc.

10 burpees [6.5]

Hulk smash squats 20 [6.5]

50 barbends

6.5 + ankle wts [legs]

10 burpees  [35 burpees total]

50 front kicks

20 pushups

Deep squats/hold.

Boxing on the knees

Barbends from squat – Harder!!!

11514 [Wednesday #211] – wake 193.5 ACV

Wall squats – 10. Stretch hammies, must do burpees today.

10 burpees. I did more stuff than this.

11614 [Thursday #212] –  wake 193.5  22/54: Getting fat again – need to get out of this slump.

20 burpees. YGX, roll ups and band curls before class.

Good GX strong, energetic, solid. Did more burpees, but didn’t count. Keep this NRG going!! Pre-work protein juice-shake.

Late night band work on left biceps and incline band press.* (First attempt)

11714 [Friday #213] – WAKE 191  42/46: Up too damn early, 2am. Back to bed and up again at 8am then finally @ 10am, headed to the Y but pizza first. Renaissance time!

Back to the Y

Run – better part of a mile/ walk 1 mile

2 x 10 burpees

2 x 10 rollups (need hands)

Deep squat stretch

Wall press – 1 legged.

Boxing & tired. Arms getting fat. More triceps work. May have to use cable machines. Good cardio day.

11814 [Saturday #214] – wake 192  33/49

YMCA

Run 1.0 miles

Walk .5 miles

Run .25 miles

Walk .25 miles  2 miles total

EAT SWEAT for time, 3 rounds [34 burpees total]

Jacks: 60 seconds

Punch: 60

Burpees: 30

My Climb: 30

Jump ski: 30

Kicks: 60

P-Squats: 60

Bench jumps 1 x 10

Rollups 2 x 10

Wall sit 30 seconds

Wall press, 1 legged.

Recovery; Brewer’s yeast & BCAAs

11914 [Sunday #215] – wake 192/51 post elim. : Sleeping is crazy. Up early 6.5 boxing and upper body stuff.

YMCA

Treadmill, the first mile was brutal 6.0 mph steady state. Walk .5 mi. 4 mph. Jog the last .5 5.0 mph.

15 burpees, triceps push down, bench dips.

Massage day. Did the shoulder a world of good!

12014 [Monday #216] – Hello Aquarius – up at 3 o’freekin’clock: wake 191 23/54: Consciously drinking more H2O. 3 straight days of treadmill runs and heading for day 4. Early morning boxing, progress from gloves to gloves +wrist weights to 6.5s. Did the usual upper body boxing stuff and some leg work with the bands; bench dips, etc. got about 70 squats in and held chair pose. Slowly starting out. Envisioning my goals and outcomes.

Looks like muscle atrophy is setting in chest and upper arms. Need to take care of this. Push the pushups.

YMCA Day 4

Treadmill 2.5 miles total

1 – run: .25 walk: .75 jog; .5 walk.

35 burpees/ 2 sets of roll ups/triceps pushdowns/ beach, leg work (lift & circle back), crosslegged stand up 3x. abs, knee raises. This took an hour.

3 hrs sleep and back to the Y for spin.

Body purging toxins. Is it from the activity or morning breakfast. In the last 4 days it’s been more solid food and very little protein shakes. No pre-workout mixes either. Is this kicking in the weight loss? Day work & Temple start tomorrow. Sleep has been irregular, but it will come together.

Spin was strong, but I didn’t over do it. It was an active day. Band biceps curls @ home, just doing it… need tighter biceps. (They don’t stand out.)

12114 [Tuesday #217] – wake 191 25/52: Up early again, 6.5 boxing, squats, incline band press, stats later.

Wake up boxing 6.5: 25 pushups: incline press w/ 6.5s (green & red bands): 20 squats.

Later that day

3x10 burpees [30 burpees total]: 2x20 bench dips: everests 20, 1 legged bench lunge 5 each. Seated row, [black & orange]. Shovel snow.

12214 [Wednesday #218] – wake 191 25/52: wake up exercises, boxing, shoulder pushups, squats (30)… nothing intense. Post workout nap.

Decided to adapt the resistance training to the home work out using the bands.

15 burpees & shadow boxing

10 burpees, boxing gloves

10 burpees, boxing w/ gloves + wrist weights.

Wall ball squats, deep – 10-12-15-10

Seated rows [blk+orange] 4 x 20 (I can get to doing hundreds of these I think)

Cross legged stand up – 3 x and getting stronger. But I can only do it with the right leg outside at this point.

Incline bench press 10-16-10-20 then added the blue band to green & red and did 20 more. There was some shoulder soreness early but it subsided. This could actually be helping the shoulder joints.

Seated curls 3 x 10 with all three colors.

Bench dips 2 x 25.

Not too bad. More of these to strengthen muscles.

12314 [Thursday #219] – Wake 191 normal digits. Woke up closer to my mark today, but didn’t have/take time for morning exercises. Got YGX today & trained much yesterday, so I sloughed off a bit. I may have to purposely  wake at 4am, train for 30 minutes, shower, eat and get to work. I wake up strong every day and stay alert on the job. Next week back to Temple. I guess I was lucky, the snow gave me an extra week to get adjusted.

Y90GX was week, but I managed 15 burpees total [10 before class]. I think the shift change, sleep change, snow storm has challenged my immune system. Got a cold sore upper right lip (inside), and low energy and looking fat and deflated… ugh!!! It’s a struggle and I’m up for it!

12414 [Friday #220] – wake 189.5  21/54. I’m not even sure about these numbers. I woke with the alarm at 4:20am. I think the body destroyed the sickness that seemed to be mobilizing, but I was a bit slow and sluggish. Still managed to do some boxing and some pushups with the iron gym. The weight drop is a very pleasant surprise, although that’s what I’m aiming for. Keep up the practice. Thinking maybe have some meat, got some pepperoni & cheese for the weekend.

20 burpees – not getting easier +15 more [35 total]. Added squat press with 10 lbs wts with the rationale of practice for class. Workout cocktail CR+BA& juice. Bad timing, mid workout. I think I can start this regimen again. Feel low energy. Ab work, band shrugs, 30 front kicks w/ ank wts.

12514 [Saturday #221] – wake 191 – got the weight back. early morning ex: pushups 4, + a few more on the iron gym. Bench dips & shadow boxing. Day work. First Saturday to many bodies here. I’m getting some training in – pull ups, shadow box maybe some squats.

LATE NIGHT burpees 6x10 = 60 total

Band shrugs, lite pushups.

End of session 16