Return to Ruggedness Session XVIII – 20914 – 22214

Session XVIII

Three major stories this session, 1) The burpees streak ended and the very next day I reached the 100 burpees in a single series goal, and I haven’t done them the same way since. 2) I started lifting weights again. I’ve been smart enough to keep them light, at this point no more than 20 lbs. but I can curl those suckers pretty easily for reps; slow & steady. 3) I can do pushups again!! YAY! Even started doing pushups for half of my burpees sets. So as one burpees era ends, another one begins.

In not so major news, I’ve adjusted to day work. No more falling asleep when I get home from where ever and waking up at midnight or 2 AM, I try to keep work-night sleep to 10PM – 4AM. I wake up strong at 4AM and exercise for about 40 minutes. If I get up earlier and don’t mess around I may get an hour in. I am feeling the difference in small ways. I make & eat salads for lunch most days and 4 days a week I’m teaching fitness classes. The snow has gotten in the way a few times, but it is what it is, isn’t it?

Indeed I am feeling more energetic and generally better, if not stronger. For the past week, or so it seems my weight has been at 190.5. I am going for 175, but in the tradition of having to get in condition to get in better shape, I feel I have to get in a certain condition to drop the weight and I have to NOT STOP just because I get close to my goal. I am not going to be able to coast in. In fact when I try to coast I get further away.

I haven’t felt the need to desire to take any powdered supplements of protein or creatine. I do still take the vitamin/pill supplements daily.

No pictures have been taken of late. I think I’d just be taking more before pictures and I have enough of those. Big Chunky is perplexing; last measuring day showed gains, [slight as they may be, but they add up] in the lower torso, however there’s more definition. The bod is definitely “toning” up and becoming more defined, but the belly seems to be going nowhere. Not sure whether it’s contrast that makes it seem bigger and flabbier or whether I’m losing fat everywhere else except Big Chunky. Well, not going to do surgery, and not going to starve myself and there is no pill, so I might just as well keep doing what I’m doing.

Two things that psyche me up; one is the prospect of training outside again and two having my shoulder back to 99% and making it stronger this time around. I don’t plan on benching any time soon, but I think I’ll be able to put up some dumbbells and get back to those dips as well. … and actual pull ups – palms away. And climbing ropes and poles and suspension/TRX stuff out in the park!

So let’s really return to ruggedness and have something to show for it.

20914 [Sunday #236] – woke 190.5 / 175  1.088 over my goal 9% over desired weight.

Breathing exercises 2x 4:16:8  (inhale:hold:exhale)

12 min warm up

12 min strength

12 min cool & stretch

373 calories 36 mins.

Keep HR in fat burn zone.

The system: run, box, squats, pushups, kicks, burpees, jacks, fence climbs.

21014 [Monday #237] – wake 190.5: shoveled snow. Sleep was ok, dreams of snow & Marsha Jones (she could smell snow in the air.)

Did breathing a few times today, working on 5:20:10 ratio. Spin was strong. Got good energy. PB&Honey/cinnamon sammich before spin. 3 BCAA after, still have NRG!! Maybe wts at home?? Nah, no home work. Did chores and played on FB. Sleep at 10:30pm ish. (22:30).

21114 [Tuesday #238] – woke up with alarm. 190.5 32/49. I think the Fat/H2O measurements will become more important, ut I’ll still track the weight.

Woke determined and did 36 minutes of exercise 12-12-12 with attention to HR, 410 calories burned according to measure. Lentils, beans, tea, vits. Living strong and getting used to days a bit faster than I expected, even though I expected to adapt faster than I expected. TGX this eve & Aqua. Maybe I can sneak in some squats and kicks or push off something at work.

ROM in left shoulder has increased again – still got a ways to go and still working on it. I have to resolve to go beyond my goals and set mind & behavior goals. I must pursue more human connections.

TGX was very strong, creative and exciting through both sessions, then home. Didn’t need to eat dinner, just some almonds, blueberries. Sleep by 23:00.

21214 [Wednesday #239] – wake 190.5 29/50 – noticing the FB/H2O are changing, good sign. Weight will follow. Still 9% above desired weight.

Morning exercise 12-12-12, close to 400 calories, didn’t go as hard as yesterday. Beans, lentils breakfast and tea or course. Sleepy/bored @ 10:30, dozed while writing this… Got breathing done 10 x 5:20:10 first time, maybe 2 more today. Aqua tonight. Then snow.

21314 [Thursday #240] – woke 190.5 E! Up strong after a snooze, to a blizzard. Made it to work. Had a great breakfast. Trailmix did the work @ work, wasn’t hungry. Started working on 7:28:14 breathing, it actually gets easier, maybe that’s why I wasn’t so hungry. Y is closed today. No YGX. Shoveling snow was the workout. Seriously considering bringing up the 20 lb. dumbbells to work out with. Did I predict this? Have to stay with the bands also. Maybe bands first.

HOME WORK

Warm up phase: (I scribbled down some times & HRs – maybe I can make them out.)

The warm up phase was 3 rounds of running in place (60 secs.), boxing (100 punches), 10 burpees, 20-30 mt. climbers, 20-30 jump-lunge-squats, 50 total front kicks & 20 – 25 power squats. Took about 12 minutes. Burned about 146 cals. [cal. Count is for demo purposes.]

Training Phase: 3 rounds of squat-press, power burpees, deadlifts & flies.

Round I: 10 lbs dbs 10 reps HR 132 79% about 5 minutes.

Round II: 12 lbs. 10 reps HR 132 79% - it was tougher and slower.

Round III: 20 lbs 5 reps HR 144 86%. This is where I want to be, using 20s and getting reps & keeping HR 70-85%

Mat Phase: Press, flies, tri-x, pull overs

Round I: 10 lbs. 15 reps  65% HR

Round II: 12 lbs. 10-15 reps 58% HR

Round III – various wts. (20 lbs press, 12 lbs. the rest) 64% HR.

Standing Curls

12 lbs. 30 reps total  64% 106 bpm

20 lbs. 20 reps tot 73%  121 bpm – 2 sets.

43 minutes in 547 calories.

*weight gloves on for this session 1.5 lbs each.

Stretch Phase – mostly lower back & hamstrings, balance, warrior type, standing then seated. Ending HR 88 bpm.

60 minutes 691 calories. Not mad about this. Trying to keep HR to fat burning levels, esp at home. Intervals for TU/YMCA.

21414 [Friday #241] – Wake 190.5; 

Holding steady, but no numbers? Had a great Homework session last night. Ate some sweat. Basically did the cardio-sculpt routine. I guess I’m back to weight work. Can’t skip the bands, maybe I’ll work with them today.

I’m going to have to get back to the body building/sculpting techniques, plus outside low heart rate high endurance stuff and back to juice practice and be more disciplined and focused.

I’m going to have to strength train differently, with the body and sculpt with the weights and bands. What I need is a mighty mission – the 175 by 55 goal doesn’t seem to be inspiring me.

I may have mentioned this before – bit I need some serious motivation to get back into my badass attitude and badass training. Then I remembered “An old man in a hostile city.” Will that do it? Being in condition to walk forcefully through a blizzard to get to work? I’ve never been so motivated than when I was doing it for my kids. (Or so I told myself.) Maybe I can conjure someone to protect, someone to impress besides me. No days off!!! [Print & post, b/c I almost forgot.] seven days a week. Got to do SOMETHING!!

Today’s Work

Warm up 12 minutes – the normal warm up is two rounds of the 7: run, box, burpees, mt. climbers, jump-lunges, kicks & squats. Training 30-40 minutes.

Chest band (red,blue,green) press & matching pushups: 8-8*-4-4-5  * hard round

Wall ball deep squats 5 x 10, pretty easy, do more.

Chin ups 5 x 5 = 25 weak on this.

Tri-x Bench Bands 8-6^-6-6-4 to failure ^=deeper ROM

Stretch 12 mins – usual leg, yoga style.

Lapping up the tea today, 3 cups. In all day, took off sick. Maybe legs later. Probably won’t go out. I don’t see the point.

Training Round/Session II

6.5 boxing and upper body work, & leg/mat work, a la TUGX sessions.

Had some success with breathing exercise today 7:28:14  inhale & holds went well, but exhale was too fast. May Y tomorrow?

21514 [Saturday #242] – Wake 190.5 32/49 – woke sore from exercise. Breathing through both nostrils. Got extra sleep. Maybe close to 10-11 hrs. dreary out – thinking maybe go to the Y, or just go out to be out. Pretty much a full day of exercise. Just random & intermittent.

THE WORK

Kicks.

50 squats & 50 w/ ankle weights

50 kix over the ironing board & 50 w/ anks

30 each standing band leg curls, (orange & black) + 30 w/ anks.

Boxing gloves & wrist weights

Curls – 10 lbs (gl&wr) & 12 lbs.

Shoulder lats – 10 lbs no pain, increase to 12 lbs.

Shrugs, curls progress from 10 – 20 lbs.

Shoulder press – neutral 12 lbs.

Triceps kicks –

Incline db press 20 lbs. 2 sets of 10.

21614 [Sunday #243] – wake 190.5 E

20 pushups & boxing. Sore from yesterday’s work. Maybe more today. Looks like the sun’s trying to shine. Wake up breathing 7:28:14, 2 groups of 5. More success, almost ready to go for 8:32:16, & actually progressing. Don’t quit. See how far I can go, maybe this will work for swimming.

5 burpees – slow w/ pushup, box & random stuff.

Late workout: warm up 2 rounds, plus twists & bob 18 minutes *5 burpees w/ pushups each, and 5 without.

Training w/ weights

2 rounds 12 lbs – 10 reps;

Squat, press

Power burpee

Deadlift

Back flies.

Mat Training 1^st round 12 reps, second round 10 reps.

Press: 20 lbs (all others 12 lbs.)

Flies,

Triceps extensions (skull crushers0

Pull-overs

21714 [Monday #244] – wake 190.5 32/49 36 minute morning exercise.

Warm up rounds; run-jack-box-burp-mt. climb- jump lunge-kick-p’squat-bob-weave.

* split burpees 1^st ½ with push up, very slow. 2^nd ½ no pushups.

10 first 12 second.

Training round, more intense, but same stuff.

Cool down, stretch, legs as usual.

Strong through cycling [YMCA] & energetic after omelet for dinner.  (8pm)

21814 [Tuesday #245] – wake 190.5/175  -  9% over, still!!

Early morning training 12-12-12. Breathing, working on 8:32:16 the exhale is giving me a challenge. No need to detail the work I guess, but I did write it down, but here’s a brief:

Slow start but went through training phase 120 squats (3 rounds), pushups 3x25 – this is significant; shrugs & curls, 20 lbs.   420 cals 36 minutes.

TUGX was strong & exciting, had a full room. Aqua was okay one belissima.

Ate on the run, no legit dinner. Bed by 22:30, but woke well before the alarm 04:10.

21914 [Wednesday #246] – Pisces season begins. Wake 190.5  32/49, BF/H2O going the wrong way. Dropped 5-6 yesterday but no weight loss, interesting & unconcerned. Have to trust that I am burning and eliminating fat. I haven’t been doing this regimen long enough to evaluate yet. Next measuring day is in March and I’m wearing ‘fat-boy’ pants [a size too large] because they are the warmest I have.

Today’s unmeasured AM training: warm up & box.

Training phase w/ 6.5 [gloves & ankle wts on wrists] + 20 lbs dumbbells. 2 rounds.

Squats, 20, shrugs, mat press, bent 1-arm row, mat tri-x, standing curls.

Stretch phase, regular stretches, pushed it a little bit.

Beans, lentils, cheese for bkft. Aqua later today.

Breath work: 8:32:16 – tough, mostly the exhale. Working towards 10:40:20. Got 10 @ 8:32:16, exhale is still weak, but getting stronger. Dropping 3-6 a day, maybe fat is breaking down & eliminating.

Aqua was good. 6 people. Felt good. Tea /Austin. No dinner.

22014 [Thursday #247] – wake 190.5 27/51. I like seeing change, even small change.

Got to the morning training, made it easy today. Had a must-do attitude warm up was mostly calisthenics – training mostly squats & pushups, (expecting shoulder pain and happily surprised when it doesn’t come.). Mat set of squats – 60, no burpees… will do them @ YGX this eve. 12 mins stretch.

I must move more at work. Maybe light cals & stretching, stuff I can do in the back.

YGX, slow start, but I got a surge 10 minutes in. still not my best performance, tho not bad for being up 13 hours.

22114 [Friday #248] – Wake 190.5  27/51. 13^th straight day at this weight. Slept late, lazed the first part of the day. Have a slight headache, maybe routine change. Headed to the Y to train, not sure what I’ll do, but I have spec forces in mind as well as trying some dips to test the shoulder. Not expected to be long, but we never know. Dreary day, lite rain due.

Rain’s heavy. Made it to the Y.

Standard warm Up.

Training Phase – Special Forces 10 to 5 and 5 back to 10 reps. Break between each set. Easing in. can feel the left shoulder while holding the bar, but it held up for the pushups. Standard stretch.

Barbell weight 125. 50 minutes time.

22214 [Saturday #249] – wake 8 AM 190.5 ACV before bed. E message. Dropped one early. Day 14 – this is maintenance, how long til the fat drops? No measuring til measuring day. Ow many days straight have I trained?

Headed to the Y.

5 times 8;32:16 – breathing on the trolley. Not bad.. it does get easier. Stick here for a while til I’m up to 3x a day.

Ginger, cheese, beets.

Today’s work done 55 minutes. Felt much stronger during the warm up.

Standard warm up

Spec forces ladders; deadlift 140 lbs & db presses, [25s] – 10-5 & 5-10

Standard stretch… making progress.

Session 18 ends

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