Return to Ruggedness Session XXII - 40614 - 41914

SESSION XXII – 40614 – 41914

Going into session XXIII find myself in need of inspiration, so I looked back at last year’s session XXII and pulled out some memories…

The following is from April 7, 2013:

Okay; so let me restate or possibly even refresh my goals: In three more years I’ll be retiring from this gig. I want to be the same weight when I leave that I was when I arrived (170 – 175). Of course I don’t want to wait three years to achieve this. I want my weight to be well established, my health to be immaculate and my body to be ripped, tight, strong and agile. I also want high endurance, nothing like iron man, but pretty close.

Perhaps I’ll add a link. Going over this again, I didn’t find too much to pull out. I can probably use last year’s strategies for this year. Looking back reveals a cycle I have yet to break out of, especially when it comes to running. I blame the changing seasons; I may no longer have that excuse if I find a warmer climate in which to live.

40614 – [Sunday #292] – Wake 190.5 – snooze. Get up and do some moving calisthenics, not much, not even yoga. I think we’re beginning a new session and new chapter. Started some pull ups at the gig. I think I can be more forceful with them. The shoulder’s improving.

Upper body work at home, boxing with 6.5s – all types of arm movements weighted.

40714 – [Monday #293] – wake 189: Up and arm swinging stuff, not really tai chi, but based on it. Yoga 3 sun salutations. Norman arm raise & twist easy then harder. It was tough. 27 – 30 minute walk to shop rite – I can do this from time to time. Cycling this eve and who knows what else will come.

40814 – [Tuesday #294] – wake 189. Morning calisthenics. Then pkwy run/walk intervals. It was weak, but two miles anyway. Headed to TGX – back to drinking N-O Xplode before sessions … trying to use up the last container. Must not drink tea!!!

Elixir alternative & juice again. Awesome GX – more coaching, leg work with ank weights, partially anyway. No bodies for Aqua.. opted out of squats. Chilled at home.

40914 – [Wednesday #295] – wake 188 – dynamic tai chi. 3 sun sals yoga – last 2 with twists, leg stretch. Gig: reverse pushups 3 x 15 so far. (4 more sets of 15, finished with 105 total). Nice, sore. Good aqua then leg press (cable machine). A little ruckus on the way to the train… just a couple of dogs barking. Juice for dinner.

41014 – [Thursday #296] – wake 188 E: Movement exercises but no yoga or sweat. I’ll be doing that at the Y this eve. Reverse pushups at the gig, sets of 10 (2 so far) should skip, but then again… I shouldn’t – backing off is better. Got 30 pushups.

Came strong at YGX – had to push it, bring it, work it b/c I was beginning to feel weak. I need to open up the esophagus for better breathing.

Low cal eats before bed.

41114 – [Friday #297] – wake 188 E. warm up yoga 4 sun sals, bitstrips is back so I was slow to start pushups.

Reverse pushups – 16 +20, regular 20

Decent day – drove to Cape may. Pizza nite & drinking rum.

41214 – [Saturday #298] – wake up Cape May, some wake up movement exercises, but mostly chillin.

41314 – [Sunday #299] – wake up Cape may day 2: Chilled, walk along the beach, heading home. May train this eve.

41414 – [Monday #300] – Wake 191 – off the weekend. Got things accomplished. Taxes, returned car, cleaned room, prep clothes, some body movement. Spin this eve.

Nice dead lift routine 225 – 245 – 275 romanian. 300 standard 1 rep and hold, 2 sets.  I think I can get 315 next week. I need to re-start squats.

41514 – [Tuesday #301] – wake 188.5: fastest recovery ever. Later took a weight, 190.5,  14.5/ 59 – haven’t seen these numbers since last summer.

Some home work, some arm swinging and such and bends, movement, mat presses… Then cardio sculpt @ Temple. Feeling strong. Left knee feeling sore. New leg work putting pressure on it?

The bod is sore from yesterday’s work. Very impressed with party weekend recovery. Let’s push the set-point back to 185, then lower.

41614 – [Wednesday #302] – Wake 187!!! Recovery continues. Questions – could this be due to turkey burgers and bread? Or fruit shakes? Or N-O Xplode? Or simply the body changing.

Up early, dynamic T’ai Chi – for lack of a better description. Yoga (3 sun sals), leg split stretch.

Gig – reverse pushups on bars – always tough the first day back 15+5 (tough!) + 15 + 15 low & deep.

Kind of disappointed with the performance today, but on the other hand I can use a break day after a day like Tuesday. Did some squats post-aqua, bar & 135. 185 bothered the left trap, (no pad, but that shouldn’t matter.)

41714 – [Thursday #303] – Wake 187… 2d day. Didn’t eat “dinner” – woke with a slight headache – did some movement, try to work legs similar to how I swing the arms… most work on that.

Beans, kale, et al for breakfast.. the ‘ritual’ of taking vitamins doesn’t seem as important to me lately. I’m planning to end this practice when I run out, but that will take a while..

Gig – pushups, reverse 3 x 10 – standing lag laterals too.  Pushups are tough tody – am I weaker or just awaiting the surge.

Today was a WEAK day – Got thru the class, but it was tough – that chest tightness. Check up not scheduled yet. Wonder if I’m “innervated’ (only to find out this is the wrong word.) elixir before bed – no dinner. [actually I should call this ‘no meal after 9 pm].

41814 – [Friday #304] – wake 188 – movement. Yoga 3 sun sals, not much work.

Gig – Reverse pushups 12+10+15!+15 –

Temple Friday – good to be pushin weight: leg press 500-ish full press 2 sets: 800-ish half press 2 sets. 1000 – ish static hold 2x just under a minute. Should use a watch.

Seated calf raises can stack 3 45lb plates

Shin Flex 65 then 2@75

Static chest hold (Smith) 225 

Forgot that “sick” was after me, that could be the cause of the chest tightness. It felt clogged up.

41914 – [Saturday #305] – Wake 190.5 – dropped 1 early. Eat sweat work out felt a lot better after this type of training. Took it slow. No chest pain, but the left knee… felt it and it held up.

Gig – matching pushups (rev) & squats 15 ea. + 10 full.

Cheat Day: Quesadillas @ broad st diner & Beer at Keanne’s birthday party. Iced tea & Mussels at North 3^rd.

End of Session 22

R-to-R Session XV - 122913 – 11114

Return to Ruggedness Session XV: 122913 – 11114

For all intents and purposes this is the New Year. During this past month I’ve done burpees daily… ok except December 1^st, my breath and endurance has improved. I still get winded, but the last 20 burpees I did, didn’t wipe me out like during the beginning of the month, or even last month. Thing to do is keep going, but improve form. Getting to kneeling pushups is an improvement. The shoulder is better, but ROM isn’t back to normal. Same advice – keep at it. No other choice.

“Eat Sweat” is my new tag line. In the second half of R2R and still don’t feel very rugged. No running, very few if any outdoor sessions – going to have to force it I think.

As far as weight loss – the change is the change. I have been imagining 186, but my subconscious isn’t buying it. I’m looking tighter and leaner and hovering around 190 and not complaining. Still not moving heavy/free weights til October, so I have the better part of the year and the rest of this Boot Camp Year to master burpees and pushups and heal the shoulder, get pushups and back to suspension work.

122913 [Sunday #194] – wake 191.5 23/55 – Rain. Good numbers, short sleep. Got the furnace and chimney cleaned. Good shape. Did some pushups, squats, burpees – details later.

Darn!! Looks like my data from today is missing. Grrrr! [I have it jotted down somewhere.]

Found it!!

2 x 20 pushups, kneeling.  20 kneeling on yoga blocks

20 + 30 squats

20 burpees - stronger. It wasn't a long one, but they don't have to be these days.

123013 [Monday #195] – wake 194.5 43/45: so the holiday weight came finally.

35 pushups on yoga blocks on knees +25 +20 = 80 total

Barbends – 30+30+20+20=100

Boxing 6.5 lbs 100 punches – shrugs

Shoulder lats (Lunged forward) 30L+30R

Peck deck (standing) 20

Mil press 30

Chair pistols 10 each. (20 tot.)

10 burpees @work 23^rd hour, keeping the streak alive.

123113 [Tuesday #196] – am work; movie night

Wake 194.5 – it will be what it is today.

25 burpees. Love it!! Be big!!

20+20 kneeling pushups

2x ankle wt. leg work. The beach (1x ank wt.)

20 squats.

Standing leg curls (2x ank)

HAPPY NEW YEAR  January  2014

10114 [Wednesday #197] – AM – WORK: should be a new book, but oh well. 2014 Will be awesome. I will be awesome because I am awesome. HAPPY NEW YEAR.

WAKE 193 – 35/48 Good way to start.

25 burpees + 25 more [50 total]. 6-7 strength rating.

Squats 20+20 deep (40 tot)

Pushups [kneeling] 30+10+20 = 60

Switched to classical music during learning. Got the French book out again. Need to listen to French tonight.

8 pass-by pull ups. [5+3]

10214 [Thursday #198] – am – work: pull ups 3-4 per set, feeling week and heavy. Did a LOT of chin-ups, sets of chin ups, low reps.

Wake 193; heavy 6.5 boxing.

Kneeling pushups 3x25 + 12 = 87

20 kneeling on yoga blox [107]

Real pushups 10+6  [124] – some muscle spasms, but not much pain. Sissy squats on toes 10+20, kneeling on 2x yoga blox 10 – tough on knees.

Shoulder lats 6.5 [50+a lot more]

15 burpees

10314 [Friday #199] –  wake 193 – Snow on the ground. Too damn cold to go out but I shoveled snow.

25 burpees – fair.

6.5 boxing, shoulder lats etc.

Wallball squats 20+20=40

15 pushups toes +20 more = 35

15+10 pushups on yoga blox.

Pretty good today. Need an ‘Eat Sweat’ maybe practice Mt climbers. Now I have to do daily pushups, maybe add pushups to burpees.

Chilled most of the day, maybe train before bed.

25 pushups, real to close out the day.

10414 [Saturday #200] – wake 193: woke strong after a good sleep. Cold 0 degrees celcius. Snow on the groud, but had to get out. 25 squats to start, trying to get deep. Knees sore from kneeling squats. Unconditioned or maybe that is a bad move? Maybe 3x a week I kneel??

Got some more work done. 15 pushups, 25 burpees – hard, some ball squats etc. fill ya in later. Duck tonight!! Eagles lose.. oh well. Next year.

10514 [Sunday #201] – WAKE 194 32/49 – ACV before bed & duck over night. But I also ate pretzels and nuts and such. Day work is coming soon. I need to step up the cardio and weight drop. YMCA spinning tomorrow. I will return to the mid 180s!! and then push down to a strong comfortable, jacked 175 without compromising leg, back and chest thickness.

EAT SWEAT

This was a strong session It’s been a while since I did this but no break downs and the shoulder was strong during burpees and mt climbers.

                        7:40                13:50 (Fast)    17:16 (Sprint) 24:16

Run                 300                  200                  100                  200

Punch             300                  200                  100                  100

Burpees        15                     15                     10                    10 [50 total]

Mt Climbs       40                    50                    50                    20

Jump Ski        50                    50                    50                    20

Kicks               100                  100                  50                    50

P-Squats         30                    30                    15                     20 [95 tot]

10614 [Monday #202] – wake 192.5 Right direction. Heavy boxing, 20 squats, shrugs, shoulder lats, bent arm circles, shoulder therapy. Y-spin… now burpees maybe.

25 burpees done before spin. Spin was better than expects. Got right back into it. [First of the year after two weeks off.]

10714 [Tuesday #203] – wake 192.5 31/50 leisure day. 25 hard burpees.

10814 [Wednesday #204] – wake 192.5  the weight gain has been slow and steady. Strength has increased, based on shadow boxing w/ weights on my arms. Able to do normal push ups again and continuing the burpees streak.

Today’s work: 20 lb wt vest 2 x 25 squats: punching series 6.5 in the vest: slow cumbersome but I have to advance. 20 pushups = 20 late burpees [weak].

10914 [Thursday #205] – wake 192.5: nite off, but ate beans, lentils 7 cheese. Still not tired of this meal.

Social eval – looking leaner, can’t complain about that. It’s what I want. I’m thinking 175, but my body’s not accepting it. Maybe it’s right. As Doc Fuhrman says, “live your life’ the body will be where it needs to be. I’d prefer 195 @ less than 10% body fat to 175 @15%. Muscles are going to keep joints protected, plus keep the physique aesthetically pleasing…

30 burpees – pushed through. First 15 were strong, last five were… well, they need work. Goal: get 30 strong on the way to 50.

Y90GX – first of the year – awesome – strong!! & Pumped!!

11014 [Friday #206] – wake 192.5 steady, good #s 32/48 (because no way I’m really 32% body fat.)

Full gear mini workout: Punching, shrugs, 2 x 5 burpees [10 total] 10 pushups. Deep squats/hold. Shrugs, bends etc.

11114 [Saturday #207]  - 191.5 ACV – brunch with Mallory. Big Brunch.

10 burpees full gear – wt vest, 6.5 arms, slow but intense. 20 squats 7 punches and shoulder work. The vest makes movement difficult. Just a short workout.

End of session 15!

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.