W8J3 - W4D3 (W2D0) - W8J4 - W4D4 (W2D2)

Tuesday 27Jan14
I noticed that I didn't think I really worked out my abs yesterday, but they were a bit sore today.

I started off with some hanging leg lifts (which hurt my hands quite a bit) and some pull up practice.  Once I got to the incline planks and incline presses my nose started bleeding and didn't stop.  I finished the planks and presses then cleaned up the mess and stopped the bleeding.

Wed 28Jan14
Today's workout was intense - even more than normal.  I did completely kick my ass again AND I only accomplished half of my workout.

Upper Body daily set (1x)
Pull Up [bar] 5x
Incline Plank 2x10s
incline press 8 (1 leg down)
dips (parallettes) 15
jump and hold 5x5s

Abs daily set (1x)
Hinge 15
Suspended Crunch 0
mtn climber 0
pendulum 0
standing body crunch 15
hanging leg raise 15

Feel Good Full Body (Lower) (2x)
Abducted Lunge 15
Jumping Jacks 50
Lunge 15
Jump Rope 50
Balance Lunge 15

At 46 mins I had to stop my workout.  My lower back was hurting a little and I may or may not have the flu.  Later tonight, I'll do the Suspended Crunch, Mountain Climber, and Pendulum from above and the entire TRX Force workout below.

TRX Force (W2D2)
Hip Press 15
Overhead Back Ext 15
Lunge 0
Pike 10
Sprinter Start 15
Side Lunge 15
Hamstring Runner 15
Body Saw 10
Half Kneeling Rollout 5 each side
Burpee 8 each
Y Fly to T Fly 15

well, I ran out of energy 20 minutes into the workout.

I accomplished:
suspended crunch 15
mtn climber 15 (alternating)
pendulum 2 each side
Hip Press 15 (2x)
Pike 15 (2x) - by the end of this I couldn't hold myself up and fell to the floor (no injuries)
Sprinter Start 15 each leg

That was it.  I couldn't do anything else.  Tomorrow I'm going to increase my allotted time for my workout to 90 minutes and see how much I get through.

The ab exercises felt really good.  I was surprised at how well I was holding myself up and how little my back was hurting compared to this morning.

W7J4 - W3D4 (W1D2)

Week 7 Juicing Day 4 - Week 3 working out Day 3 - Week 1 TRX Force Day 2

Day 2 of the 18 days to kick my own ass is underway.  I just kicked my own ass.

I had some taco soup (beef, tomatoes, corn in a tortilla flour bowl shell) tonight.  I hadn't planned on it, but I felt like it was the right thing to eat.

I still did all of the juicing I needed to for the day.  I also had my standard veggie protein shake and BCAAs.  Still no Coke.

My work computer was down for the third day in a row so I was able to do a few things on my mac.  I'm still setting up my work laptop from the new hard drive that was installed.  That's not important it's just for reference when I look back through my logs to remember what day was what - after a while they all blend together.

Yesterday, I found that I could not complete my pre-workout, workout, and post-workout workouts without my arms being extremely tired.  Today I mixed it up.  I did the post-workout first, followed by the pre-workout, then the workout.

My Pre-workout
Pull Up [with bar] - could not do one, but was able to pull my shoulders up by a couple inches.
Inclined Plank 2x10s
Inclined Press 4 (with one leg on the ground)
Dips 15 (with parallettes)
Pikes (cut from the pre-workout since I'll be doing those with the TRX Force workout)
Jump hold (with pull up bar - jump up and hold) 5 count x 3

Feel Good Workout (Lower)
Abducted Lunge 12 both sets
Jumping Jacks 50 both sets
Lunge 12 each leg both sets
Jump Ropes 50 both sets
Balance Lunge 12 each leg both sets

TRX Force - W1D2
Hip Press 15
Overhead Back Extension 15
Lunge (none - I did Lunges during the Feel Good Workout)
Pike L2 12
Sprinter Start 15 each leg
Side Lunge 15 alternating
Hamstring Runner 15 alternating
Body Saw L2 10 with 5 done on the floor (L0?)
Half Kneeling Rollout 5 each leg
Burpee 8 each leg
Y Fly To T 15 each

Times
Pre-Workout - 7 min
Feel Good - 8:09 - 8:48
TRX Force - 29

I was going to go back and do the 3rd set of the Feel Good Workout but my whole body is exhausted and I felt like I was going to throw up.  I generally workout at the optimal time after my veggie protein shake and lunch juice - I haven't had any carbs since 7:30 and it's 10:30 now.

Another great kick my ass workout.  Don't tell him I said so, but Jo-Jo is my inspiration for this.  He kicks his ass daily.  When I think about quitting I think "what would Jo-Jo say?" the answer is "get off the f**kin' ground you pu**y" - I don't know why but I'm motivated to finish correctly (not cut corners) and get of the f**kin ground.

W6J5 - W2D5

I have become increasingly obsessed with losing weight.  I should not - it's just happening.  I'm getting stronger, which is good.  I'm getting smaller, which is good.  I'm not losing weight, still good.  My brain is telling me conditioned that losing weight is better.  Most of the time I'll agree with that summation.  As I've mentioned in previous blog entries I've been obsessed with weight since 1997 when the Army told me at 189 I was overweight and I needed to lose weight.  So 18 years later, what am I thinking?  Lose weight.

My goal for the year is to be able to do one single, solitary, pullup.  Nothing more.  My secondary goals are to be small enough to fit back into stormtrooper armor so I can troop as a TK again.  My terciary goal is to be able to do more bar work and planches etc.  That goal has got to be easier to accomplish when there isn't a bowling ball (ok fine multiple bowling balls) on your belly button to keep you from being able to bend the ways you should to accomplish some things... like touching your toes (which I can do).

I am thinking that in addition to my current taping I'll add caliper measurements as well.  That way I can add these to scoobys doc and see what's happening from a fat loss perspective.  I mean, clearly, when I look down there is a difference in size.  As well, I've tried on shirts that are XL (I currently wear an XXL) and those XLs are barely tight.  My pants are falling off.  My underwear is falling off.  Taping measurements show these size losses.  So I'm clearly getting smaller.

Today's workout:
chest press 12-25 - 12 both sets but a steep angle (almost a plank)
50 jumping jacks both sets
tricepts overhead 12-25 - 12 both sets.  steep like the chest press
50 jump ropes both sets
mid back row 12-25 - 12 both sets
biceps curl 12-25 - 12 both sets.

first set time 7 min
second set time 7:30 min

I went with half of what I did last week.  I didn't feel the muscle tiredness I did last week.  I still felt like I got a good workout, but not an excellent one.  Next time I do any of these I'll up the reps to 15-21 and see how that does.

Again, before my workout I attempted a pullup from three different hand positions.  I wasn't able to lift 270 pounds.  I was able to hold the jump-and-hold for 5s without dropping.

I need to figure out a workout to do before and after work and something that emphasizes the pull up every hour.  Maybe 5 mins of pullup bar work or 5 mins of parallette work or evern 5 mins of inverted planks with the TRX.  I don't know yet.  All three of those options sound really good to me.  I'd like to be able to hold myself up on the parallettes.  I also realize that may take some time because at 270 I have to build up that muscle strength and be able to lift me.

W5J3 - W1D2

Started the first day of the smartfoodandfit "Feel Good Full Body TRX Workout"

I was concerned that I would run out of energy during this workout like I did yesterday.  I had my protein shake (vegan) one hour before my workout.

I did not run out of energy even as exhausting as the workout was.

Squats - I did Squat Rows yesterday so I didn't do any of these
Abducted Lunge - 25 each leg (1st), 12 each leg (2nd) - I felt like I overdid it with the 25, so I cut it back.
Jumping Jacks - 50 (each circuit)
Lunge - 12 each leg (each circuit)
Jump Ropes - 50 (each circuit)
Balance Lunge - 12 each leg (each circuit)
Jog in place knee highs - one minute (each circuit)

I was supposed to do three circuits, but only had time to complete 2.

Pre workout
BCAAs
vegan protein shake
16oz water

during workout
nothing today - I normally do BCAAs

post workout
BCAAs
vegan protein shake
16oz water
my juice for lunch

I feel great still.  I'm only a little hungry and that's because I missed my 5 o'clock juice.

I am feeling a little sore, otherwise I feel great.