R2R Session 17 - 12614 - 20814

Session XVII – begins! It hasn’t been a “bad” winter, not really bad. There’s been snow and events have been cancelled, but we haven’t been devastated. What am I headed to here? Change of diet, close to vegetarian, lots of beans and egg white omelets; veggie burgers the occasional salmon and chicken or turkey when I’m out, or pork on a pizza. The burpees streak has been going since December 2, of ’13. Sometimes I only do 10, I haven’t done 100 in a single day yet. It’s still a goal. My overall goal is to do them every day and eventually get to doing 100 [or more] a day and not flinching when I do 50 straight. I have yet to add pushups due to the shoulder.

Shift change started last session and my sleeping still hasn’t adjusted. I did estimate 30 days. I’ve added weights back into the program despite saying I wouldn’t lift until October 1^st of this year, but in true Animal Farm tradition I’ve altered my “rule” to not lifting heavy weights. After doing squat-curl-presses at home, ostensibly practicing for the fitness classes, my shoulder actually felt better. To my delight, when I got back to Temple there were 15 lb dumbbells in the group fitness room. Machismo dictates I use the maximum amount of weight available while I am instructing the class. [That’s just partially a joke.]

I’ve monetized my weight loss at a rate of $10.00 a pound towards some new compression fit thermal shirts, possibly Under Armor brand. Starting weight is 191, goal weight is 175 - $160 should get me 3 shirts. Measuring day comes in the first part of this session, so time to make another chart. Not feeling very confident, I must confess, maybe the expected shock will motivate me; hopefully an unexpected surprise won’t make me complacent.

Despite the shift change I have been maintaining my diet. Salads for lunch that I make at home, although I do use the Wawa dressing. Breakfast at home, usually a bean concoction with lentils and mozzarella cheese, still tastes good to me, but not much fruit and not much juicing. I seem to have gotten out of that habit for a while. No protein shakes but I’ve recently restarted the creatine-beta alanine pre workout drinks. Warmer weather is coming. I feel my body will be prepared to go to the next level when spring arrives.

No pictures for quite a while. Nothing special to show, but I should snap a few, especially when I don’t feel I’m looking very successful. These “slump” times are a part of my history as well and should be documented.

12614 [Sunday #222] – wake 192.5: Brunch at Kite & Key, small portions.

Good Home Work

Burpees (gloves) 6 x 12 = 72

Squat press 6 x 12 = 72 [10 lbs.]

Shoulder laterals 6 x 12 = 72  [10 lbs.] had to adjust ROM

Band Shrugs – 20+25+30 = 75

Bench band press 8*+10*+10+12+16!+16=72

*shoulder hurts !hurting less

Bench dips 3 x 12 = 36

Triceps extensions [bands] – 6*+10!+12+12+12=52 [notch #2]

12714 [Monday #223] – wake 192.5 (-$15.00) YMCA 3 miles, 2 running/jogging. Getting there slower than before. Can feel it in the middle of my chest, no stitches though. Spin this eve & burpees at some point. Got to work stronger. Pre-work, supps & drink (Cr+BA). Post work stingle.

10 burpees before spin.

Full spin class, moderate participation on my part. Not bad recovery.

12814 [Tuesday #224] – eyes opened @ 3am but chilled a while and finally got out of bed at 4. Wake 188.5. It’s a big drop and puts $25.00 in my wt loss account. Because I didn’t eat dinner last night, or maybe due to running yesterday morning and spin last night.

Early morning workout 3 rounds of

Wallball squats

Incline bench-band press

Close grip pushups (IG)

Tri-extensions (bands)

I’m trying not to allow my subconscious to get bogged down in the age issue, but it’s tough. Sometimes, particularly when I’m running or doing burpees I feel it in my chest. HR remains good however and recovery is quick. It could be fighting off a cold because I don’t get “full blown’ sick, I have to take note of minor changes in the body. Got a cold sore inside the mouth which gave me another hint.

Regardless of the next birthday looming and the recovering shoulder, I am not allowing age to become an excuse. I think I’ve come up with a pretty good home workout routine for cardio, resistance and strength training. Hopefully I will stick with it until I can get back outside.

I think using the weights/bands is helping my shoulder recover.

Cardio Sculpt was good, got my daily burpees in [10] and a couple of sets of squat-presses and some cardio. Maybe 40% participation from me.

12914 [Wednesday #225] – This is a story of scheduling sleep. Nodded before 9pm yesterday and woke just before 1am… maybe a nap before work. Jet lag Frank called it. I can be awake for 16 hours. Yesterday 3am to 9pm was closer to 18. Today will be..? Who knows? Might be a good time for a shower – better yet a soak. I need to get stronger in the GX Sessions. That will happen.

Wake 190.5 – extra sleep b/c I didn’t get enough. Skipped morning exercises & measuring day. Aqua @ Temple. I was very up for it. Never got around to measuring today. Did 10 exhausted burpees just for the streak and went to be at 9. No actual dinner.

13014 [Thursday #226] – wake 3am [hunger headache??] – 188.5  29/50 and measured.

Top – 100 cm [+1]

Mid – 93 cm [same]

Bot – 97 cm [+1]

Und – 99 cm [+1]

My torso is growing everywhere except the middle. Is this a good thing? Does 1 centimeter even matter? I’ve gotten wider all over except the middle. Yikes!! I’m supposed to be going the other way. Body is telling me to eat better. Listen. I’ve got plenty of time til work.

13114 [Friday #227] – wake 188.5 – Can’t remember how this day went. Slept late, 10 burpees and some other stuff. Hung out at Body Rock.

FEBRUARY 2014

20114 [Saturday #228] wake.. what no weight???

Burpees w/ 10 lbs wts: 10+5 = 15 total. Run in place, worked up a nice easy sweat. Dancing & drinking at 700 club.

20214 [Sunday #229] – Run & box etc, band work. Lite exercise, curls (10 lbs). Burpees streak ended today. Forgot to do them. Super Bowl at Mom’s.

20314 [Monday #230] – wake 191.5: Got to bed by 11pm woke around 3 am, up strong @ 4:20am with the alarm. Run in place, 100 burpees (first time, in multiple sets. See below) Maybe not do every day but go for at least 100 when I do them. Easing back into the weights. Using 10s for exercises.

THE WORK:

Burpees: 20+20+3x10+2x15 = 100

100 crunches

100 knee lifts

Max curls 4 x 50 tot (plus more) w/ 10 lbs.

6++++ No count bands.

Incline band press, including 10s.

20414 [Tuesday #231] – wake 189.5 E! – worked out this am, worled on double burpees… I trained a bit last night too. Omelet for breakfast. Dbl burps 2x5, run, mt climbers, boxing, 20 mins.

GX was awesome, much more energy than last week. More people too.

20514 [Wednesday #232] – wake 188 27/51. The trick is, don’t eat before bed. Wake up exercises, boxing, kicking, etc. not feeling the need to do daily burpees, but maybe. Glorious day.

20614 [Thursday #233] – wake 188 34/49 – morning workout 20 mins, including criss-cross, jack & squats, burpees, run in place, box & kick.

Another purge day. Don’t think I logged the last one. Home run. ACV in the am – maybe that’s the cause. YGX this eve. BE PUMPED!!

Had a purge day. YGX was good, low participation on my part and I left w/ enough energy to buy food. Did some pre-workout work with bands.

20714 [Friday #234] – wake 189.5 – ACV and morning exercise. Tea & beans, etc and to work. To hang tonight or work out?? Chillin at work, home disco nap and out w/ Fram. 2 Beers & salmon, Revolution House.

20814 [Saturday #235] – wake 192 – on the roller coaster, need to train at home tonight!! Exercise psychology workshop @ Temple.

Workout night at home w/ light weights, 12 lbs and band work.

End of session 17

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