R&R Session XIV: 121513 - 122813

SESSION XIV – 121513 – 122813 

We’re going darn near to new year.

121513 [Sunday #180]  - Measuring Day Wake 190.5

[Chart]

This session's torso measurements show my torso
becoming more cylindrical. Solar plexus are waist are even?
That's new and somewhat upsetting. UGH!

Top…………98cm – Last time – 99cm

Middle…….93cm – Last time – 92cm [this is actually a .5 difference]

Bottom…….96cm – Last Time – 96cm [no change]

Under………98cm – Last Time – 97cm [solar plexus & waistline are equal for the first time. Not sure whether this is good or not. Kind of gives me an hour glass figure.]

(Pix today)

No radical changes but wrong direction. I don’t want this trend continuing. Smaller top is probably due to no pull ups and injured shoulder. Mid is only .5 difference due to rounding, but could also be a measuring variance. Watch, but don’t worry.

Weight is plus 2.5 lbs but negligible. Visual looks leaner and tighter. Measurements aren’t extreme enough to get excited or worried over considering time of year and shoulder recovery. I have about 45 days off from Temple and 14 days off from the Y – so I can blast it out or sit it out. I promised a new routine for Temple ’14. Then day work starts so that could mean a radical change.

MT eval agrees with leaner impression.

A lot of training time today.

200 punches [warn up, just gloves]

100 Punches [all upper body work with gloves and ankle wts on the arms, unless otherwise noted.]

200 upper cuts

50 shoulder shrugs [usually between punching rounds]

40+20=60 ski arm moves.

Cross punches, 3 sets [50+100+120=270] For some reason these were strong.

Torso blasters 100+150 = 250

Downward punches 100

Trunk twists –

Shoulder laterals 5 sets, 105 total.

Hooks 2 x 50 = 100

Part Two – Later this same day

Front Kicks [ankle wts on legs] 50+60=110

Barbends – under grip 50 in 3 sets.

Toy soldiers gloves + ank wts on legs  10+12=22 total – working on these, strength & balance. Worth it… mastery!!

Bow squats – 20

Chair pistols 10 each, with ank wts – didn’t lose much. It’s been a while too.

50 power bar bends (elbows wide working the upper back)

10 burpees, just to keep the streak alive.

Walk to the market and back… maybe 20 minutes total.

Upper back is feeling worked.  Last spin class tomorrow til January 6^th, 2014.

121613 [Monday #181] AM – work, back to training at the gig.

Bow Squats 25+25  50

Heavy barbends – no need to count. This wasn’t really a full workout.

Wake 190.5 E: woke well. Had to air out the house, heat? Anyway, 15 semi-strong burpees. Dropped two – regular. Wondering if all these months of body weight training is the cause of the weight gain. It’s been slow and steady and while it’s only 2.5 lbs my torso measurements have stayed constant. (a .2 – 2cm change isn’t alarming). My visual evaluations as well as MT’s tactile evals suggest positive results.

Spin at the Y today. Last one til next year, I think. Need to get back to Eat Sweat at home, but have to have the exhaust issue resolved first.

15 burpees before spin gives me 30 for today. Good spin class. Better recovery.

Going back to eating stir fry veggies, ‘shrooms, etc. Add eggs back into the mix and switch b/w eggs and whites. Salmon at home – eat meat when I’m out. I’m going to be a flexible vegetarian, and who knows, I may go full vegge if it works out. Not going to try and force it though.

121713 [Tuesday #182] – Wake 190.5 35/48:

Various home work, inc Burpees, upper body work with gloves and ankle wts & leg work. Got a set of (2 actually) 50 half pushups – started feeling it in the chest and not so much the shoulder.

Here’s the WORK:

Wacky December weight chats. Bad news, weight's
moving up. I want a turn around.

15 burpees [later 10 more]  25 total

100 punches gl+anks

50 half pushups, then 50+25  125 total  (PB)

70 front kicks (anks)

10 deep squats (ank wts on arms and legs)

100 cross punches gl+anks.

Lower Body 2x anks –

The beach Hard!!

Kicks

2 x 50 standing leg curls 100 total (This looks like an aerobic warm up move)

121813 [Wednesday #183] – wake 190.5 22/55: what changed to get me off the error message? Sunny day. It’s still chilly.

Note: heat is off but still have the exhaust feel near the west wall. Neighbor’s suspect. Getting a furnace clean, scheduled.

Dropped two w/in a couple hours of waking. This has been te norm, good.

Been at 190.5 for 7 days. Longest streak ever. Maintenance? Physique & weight steady Maybe I should measure shoulders, chest/back and butt. It’s been a significant while.

RETURN to Eat Sweat!

Run in place – 200 – 300 – 300  [I count the steps… yes, for real]

Box……………….100 – 200 – 200

Burpees…………15 – 15 – 10 – 40 total

Mt Climbers – 50 – 50 – 20* Ran out of steam.

Jump ski……. 50 – 50 – 20*

Front kick – 50 – 60 – 50

Power squats – 20 – 25 – 30 = 75

*This is where I broke. It was scheduled for 4 rounds. Got 3

30 jacks and 40 half pushups later.  It was pretty good even though I didn’t make my goal.

121913 [Thursday #184] wake 190 dropped 1.5 lbs w/ elim. First time in a while that it made a difference.

Y90GX – was good. Got through drills okay, 3 rounds 7 exercises about 5 mins each. Still standing after. Counting 20 burpees  (2 sets of 10).

Bean, lentils w/ cheese mix for breakfast. Could be the source of endurance energy?

122013 [Friday #185] – wake 190  31/50 –

A whole lot of punching with the gloves and ankle weights [6.5 lbs each] and 12 burpees. Bean, lentils and cheese soup again. Still like it. This is my protein soup. It seems to suit me.

122113 [Saturday #186] – solstice wake 191.5   35/48

Wake up Work

Many punches no weight

Rapid punches 200 no weight

Crazy different feeling.

40 fast squats +30 + 20 bow squats   90 total

100 rapid w/ gloves + 60 w/ gl & wr

This is the 6.5 boxing - gloves & 5 lbs each ankle
weights. 121513

Barbends wide 55

20 fast(er) front kicks + 30 more

New rule: Do everything faster. Warm up at moderate speed, work to peak speed, blow out the lungs, work down to slow & strong and cool down slow and easy. Got 2 sets of 30 second planks too. Can I push it up? I must.

122213 [Sunday #187] – 191.5 E

Rapid punching with gloves: 2x ankle wts each leg. 20 burpees (Details later). Body is looking tight. Hope I can capture the subtle details with the camera. Shea butter for the shoulder, etc. Stazja’s in town. Sushi with the llama.

Put the iron gym pull up bar up and doing pulls and chins on the pass-by.

122313 [Monday #188] – 193.5 ?? Only slept 4 hours – but was up strong on the rainy day. Shopping and lunch with Stazja & Naz (special guest appearance.)

EAT SWEAT!

                        Moderate                    Fast                 Sprint              Slow

Run - ……………300                            200                  100                  300

Punch             200                              200                  100                  200

Burpees          15                                10*                    6*                  12

Mt. Climbers   40                               30*                  50*                  20*

Jump Ski        50                               50*                  50                    60

Kicks               70                               70                    100                  100

P-squats         30                                20                    25                    35

*As usual breaking down during drills. It will be true progress when I can get through a few drills powerfully!!

43 burpees   100 power squats

Felt really good afterwards.

122413 [Tuesday #189] – wake 191.5  35/48: Good night’s sleep. Get up, vitamins and “Heavy’ work.

Squats – 50+50+10* = 110

Fast punch warm ups – 100

100 upper cuts, 50 hooks.

ankle weight work.

100 punches:

70+70 military punches (140 tot)

Shoulder laterals 30+30 – 60 total.

Crosses 100. (Of course there’s more than this.) shrugs, shoulder raises, etc.

50 half pushups + 30 second plank.

20+15 burpees – for the streak. 35 total

Xmas eve with the family.

122513 [Wednesday #190]  wake – 193 Christmas eve merriment. 75 burpees today in 4 sets. [20+20+20+15] personal best.

122613 [Thursday #191] – wake 191.5

Chilled around the house, punching workout w/ all weights on arms. Realized I can do full kneeling push ups!! 20 straight burpees, 1 set for now, but it was strong!! 50 mt. climbers. (do more of these on off days – need to get upper back & stabilizers stronger.) Maybe more later. In all day. Bowling night.

122713 [Friday #192] – wake 191.5:  Chores, but may have time to train later. Question is, which workout. I’m thinking Eat Sweat.

Got up the El steps fairly easily and strong considering I haven’t done it in a while. Over all in better condition, although I’m slightly heavier, I think I am leaner – more efficient.

Time stamps -                        6:45                12;45               18:23               30:07

Run                             300                  200                  100                  500

Punch                         200                  100                  120                  400

Burpees                      15                     10*                   6*                    10 (slow)

Mt Climb                    20                    30                    20                    20 (step)

Jump ski                     50                    60                    70                    50

Kick                             60                    70                    50                    50

P-Squats                     30                    20                    10                    10

41 burpees  70 squats

Not my best show, but a damn good sweat. Hangin out. Dine and dance. (North & Johnny B’s)

122813 [Saturday #193]  - wake 191.5  Work tonight. It was a nice run, 9those days off I mean).

2 sets of 30 kneeling pushups.

121513 - Final back eval of the year. Note the
difference on the left side. That's the shoulder
injury. The back is compensating. 

DJ brunch and hungry too. Cool brunch.

Resumed pushups when I got back 30+30+20=80 [140 total]

Boxing work – all weights.

40 squats; 20 stazja-squats; 10 xave-squats (squats with my kids on my back)

70 total squats.

20 burpees before dinner.

Drinks with the Fram (Talula’s Garden) and work tonight. Pass-by pull ups, not really enough to count. Guess I’ll start next week/month/year… End of session.

Return to Ruggedness session XII – 111713 – 113013

Got to take time to celebrate with the Fram

Starting this session recovering from a birthday party. Drinking was involved. I don’t drink much so when I do it acts quickly, but I had things to do so I had to be both strong and disciplined. When discipline doesn’t work I have to rely on resilience to push through when I’d rather not.

Holiday season is here for all intents and purposes and I have to keep an eye on my weight. This time last year I was trying to gain weight and I shot into the mid-190s, which was all right, so I thought, because I was gaining muscle, but there was fat too. I don’t want this to happen this year. I’ll be keep closer watch, measuring more frequently and practicing more cardio. I may have to finish this info later.

111713 [Sunday #152] – AM- Gig nothing special – recovering. Later today maybe make a comeback update the page.

Eat Sweat – home drills

3 rounds

Run in place

Punches

Burpees

Mt Climbers

Front kicks

I recorded this somewhere and might fill this in later. The numbers don’t really mean that much to me, even though I am going for 10,000 reps of certain exercises. Anyway, I remember this being pretty tough.

Damn, I don’t even have wake up numbers for this day. I must be slipping. I may need some other project to hold my interest.

11813 [Monday #153] – wake 191.5 24/52.5. Got numbers – 500 punches, gloves + weights, elbow strikes 45 degree front kicks, Good wake up cardio. More than 20 minutes. Spin later today. Looks like a nice one. No protein this week. Maybe another 20 minute cardio before the Y – and nod. Good chance to be awake during the day. Walking with the humans.

Didn’t get the cardio done, but I did get the nod. Spin class was good – upped the ride I think but came through better than in past sessions. I might have enough energy to do some training before bed, but then again, Temple is tomorrow.

11913 [Tuesday #154] – wake 189 39.5/46 almost even!!! But no error and back in the 180s. Off of protein this week and creatine… might make it a month. I think the protein is keeping the weight on, if so I have discovered how to maintain weight, also how to gain. The protein supps work for me.

20 squats to wake up. Got my wrist bender things today. TGX drills and aqua.. up for it.

Good GX, good Aqua, some participation but didn’t wear myself out. Need more stretching personally. Good energy though. Not bad considering spin yesterday… almost forgot.

112013 [Wednesday #155] am –Work.  Barbends, don’t bother counting.

Chin ups 3+7* restarting low ROM, wrist/forearm work.

Wake 189 E – extra sleep. Maybe my brain is telling me I need more sleep, but I’m just not motivated to get up any earlier than necessary. Aqua today.

Drank breakfast, no protein, oat meal, fruits 7 veggie juice. Cup of tea, eh? Tasting bland these days. Just habit/addiction, maybe make elixir.

40 squats – 100 punches.

Here's the look for the month of November, doesn't mean
much without comparison. Overall, not much change, although
the green line shows a steady rise. Hopefully the centimeters
will be lower.

Grand slam after Aqua. Two cups of elixir. Maybe cut the tea some more.

112113 [Thursday #156] – AM – Gig Half pushups (what an idea…duh). In fact probably better to do half pulls and pushes to strengthen the shoulder or until it’s repaired completely..

Pushups 12+12*+20= 44  *and feeling it.

Seems like I’m eating more too. Hope I don’t become one of those fat vegetarians. I may have to buy some meat, but, I figure I’ve gone this long without, might as well keep it low volume at least. Oh yeah, practice, I legged hopped on and off the curb to start.

Wake 189 E: Shoulder pain notably less today. Usually hurts when I wake, but not today. Drank breakfast, feel like metabolism and elimination is off, or not what it was. My guess, the protein moratorium. It’s been 4 days without whey. Been putting oatmeal in the shakes and eating more solid food.

YGX Today. I’m up for it.

Tepid today. Felt it in my chest within 10 minutes. Must be something in there; an invader that needs to be vanquished. Went for turkey burger and tea, then elixir. Got a blast of energy before leaving for work. El steps were rough both times; got a twinge rt knee lateral while practicing pistols (one foot on bench, bending rt knee.) Feels like a nerve, but I’m not limping. Think more calf massaging is necessary.

Practice jumping on one leg. Tough start, but doable I think. Need to strengthen legs this way I think.

112213 [Friday #157]  Wake 189 E – Punching, leg work, squats, ½ pushups, various movement, bands, etc. the shoulder is getting noticeably better. Happy about that. Still haven’t found the motivation to run. Left heel still huts on stretch and right ankle area feels weak, but I can still run up the El steps.

Good purge today after a week of no protein supplements. Don’t know if this will change/drop the weight or not. Small meals today. Still trying to get back to more rigorous activity.

112313 [Saturday #158] – wake 190.5 E: Up with the alarm. Normal wake up activity on comp and such.

30 squats/barbends/ 30 half pushups- shoulder soreness is low to mid, out of the house for nuts and diner experience.

Front kicks w/ ankle wts 2 x 50 = 100

Punching gloves + ankle wts, several rounds, slow 2 or 300 total, then punch with gloves & wrist wts.

20 hard burpees!! This is major because I think it’s here that I decided to do burpess daily when possible.

112413 [Sunday #159] – wake 192… stayed in, trained, [on the calendar]. It was a cold one. Punched w/ gloves and ankle wts, getting better at this ~ 500 punches, I’d say.

10 burpees/kicks/leg raises and 30 half pushups, Hops (new item) deep lunge squats. 20 barbends underhanded.

112513 [Monday #160] – wake 191 33/48.5: Slow elimination, usually the duck [early Sunday “dinner’] helps. One week no protein supplements and weight is up – but it’s only a week.

Wake 20 burpees / 30 squats / 30 half pushups / 120 front kicks. Headed to DC for Monday night football w/ The Crowe. That is all.

112613 [Tuesday #161] – wake DC 3:30AM. Philly-bound. Spent an evening in the cold watching the 49’ers beat the Redskins at FedEX field. First live Monday Night game. Great seats. Got about 3 hours sleep, but I’m up strong. Got GX today at temple and work tonight. Naps in between. Trail mix and 20 oz tea. I wasn’t craving -  at least I don’t think I was.

Solid GX @ Temple – single at Aqua, pretty easy for me, about 40-50% effort. Crazy sleep patterns, then work.

112713 [Wednesday #162] – Wake 188 – long sleep, about 10 hours, which might explain the wt drop.

Random exercise [front kicks 100, butt kicks 100, barbends under, extended forward 16] – punches, walking around in ankle wts. Salmon and lentils, peanut butter shake w/ elixir.

I am too fat around the lower belly and have to cut it. I must think ‘diet’ and ‘fat burn’. I’ll have to get back to my fitness regimen. Thanksgiving tomorrow.

112813 [Thursday #163] – wake 190.5

20 burpees  tough, no pushups, but had to do them. Punching w/ gloves, then add 5 lbs ank-wts 1 x 60 and 1 x 40 100 punches but not straight through [about 6.5 lbs on each arm/hand]. Dinner at Mom’s w/ fam, then called off work.

112913 [Friday #164] – wake 190.5 ….44.5/44.5. Dead even, first time ever. Got two rounds of burpees in [check calendar for #s], tough as usual, boxing and some kicks with wts. Didn’t bother going out.

Shoulder is feeling a lot better. Reaching is becoming less painful. I think the session ends tomorrow.

I’ve been feeling lazy for quite some time now. Although I break through on rounds of burpees and boxing and kicks, I cannot bring myself to go to the Y or any other gym unless I’m working. I do everything I’m supposed to, but the fitness side – the ruggedness side is lacking – in my estimation.

Getting/taking, much more sleep. Don’t know if it’s more than I need or not.

Two weeks off protein supplements [powders], still got the vitamins in rotation. I’m trying to resist playing the ‘age’ card because to me that’s a fold. If I had to guess I’d say there are three prime elements concerning me; one – shoulder recover and my vow not to lift heavy weights [with a few exceptions] until Sept 30, 14: Two, my new schedule for work, which I am anticipating positively: Three – retirement. I’d better start imagining and manifesting my future life.

113013 [Saturday #165] –  AM – work: heavy bar bends, pistol pull ups, only a couple of sets.

Wake 192:  21 burpees

Day 14 of no protein powder and weight is consistent, no radical change either way. Whatever is keeping me at this weight doesn’t appear to be protein supplementation. It also doesn’t appear to be red meat, as I have not consumed that in large quantities in several months. This session ends today, maybe I’ll get some home training in this evening.

Start protein regimen tomorrow. Maybe it will improve my mood and drive. Last week of temple for the year coming up, so I’d better do something!! More run motivation!!!

Totals for session xii: + from 102713 - 111713

Burpees – 124+213 = 337

Front kicks – 310 + 1510 = 1820

Pushups – 104 + 39 = 143

Squats – 90 + 500 = 590

Chins – 10 + 53 = 63

Sit Ups – 95

Dips – 52

Pistols – 42

Session XII – over.