Andrew's (Spring85sigma) BodyBlog

Friday-November 20, 2009-Redemption!

spring85sigma — Sat, 21 Nov 2009 00:26:18 +0000

Today’s workout more than made up for yesterday’s. I felt really bad about the workout. I know that we can’t be "on" all of the time. I had been spoiled by a pretty long string of great workouts. I guess missing meals and attending to a lot of family business takes its toll. Today, however, I felt a sense of redemption.

I hit the back pretty hard and had a great planche push-up training session. I did my cardio, including the intervals, agility drills, etc., etc. I expected to have another poor run like I did yesterday, but had one of my better 2-mile runs today! I guess we can never quite figure things out! I ran a 14:45 2-mile today and was extremely surprised and happy.

Overall, as I move into the last two weeks of this exercise cycle, I’m happy with the consistency that I’ve been able to maintain in spite of some very tough circumstances. I’m looking forward to tweaking workouts for the next cycle. I figured out a way to do dips in my room and will be adding a chest workout using them during next cycle. I will keep chipping away at the planche training. I’m positive that I will reach my goals in 2010 as far as achieving the push-up is concerned.

Anyway, I wish everyone a great weekend!

Here is what I did today:

3 x 25 Dead Lifts (db)

3 x 25 Push-up Rows 3 x 25 Reverse Push-ups

3 x 12 Pull-ups

2 x 18 Pull-ups

Tuck Planche:

3 x 30 seconds*

Pseudo Push-ups:

3 x 30*

Push-ups:

3 x 30*

Reverse Crunch:

3 x 30*

Tiger Push-ups: 3 x 30*

Cardio:

3 x 1.5 min Jump Rope 3 x 50 Jumping Jacks

3 x 50 Windmills 9 x 40 yd Agility Drills

9 x 40 yd sprints 3 x 40 yd Bear Crawls

2 mile run

Thursday-November 19, 2009-Great ab workout, HORRIBLE run!

spring85sigma — Fri, 20 Nov 2009 01:21:57 +0000

Today, I hit my abs really hard, concentrating on all of the contractions and the various twisting exercises. When it came to the run, however, the energy was just not there. It reminded of the days when I was younger and HATED to run. Nevertheless, I managed to hang in and still was surprised to find I finished it in 23:10! Not the 22:00 of the other day, but given how I was feeling, I will take it!

I realized today that although the diet is NOT as clean as it should be, I’m really not eating much. Took a few pics today to see how I was looking and was sort of surprised. They are not too bad! Today and tomorrow I will concentrate on eating clean and then do 24 hours of EAT-STOP-EAT (basically liquids for 24 hours) to jumpstart my fat burning again.

Hope everyone had a great Thursday. Tomorrow is FRIDAY and I am looking forward to it! Take care everyone!

Here is what I did today:

(Circuit w/2 minutes rest)

3 x 35 Push-ups-Weighted
3 x 40 Half-Burpees
3 x 100 Reverse Crunch
3 x 100 Oblique Crunch
3 x 100 Crunch
3 x 100 Trunk Twisters
3 x 100 Side Bends

Cardio:

3 Mile run

Wednesday-November 18, 2009-My legs ache!

spring85sigma — Thu, 19 Nov 2009 03:55:03 +0000

I hit the legs very early this morning in order to go with Grandma to dialysis. Concentrated very hard on form and worked them hard. I could tell the workout was good because during cardio, they felt like I was running through thick mud. The rope-jumping was also challenging, but I managed to get through it. They are somewhat sore this afternoon, but with a good night’s rest and a little ibuprofen, they should be ready for tomorrow’s three mile run. I doubt, however, that it will be in the 22 minute range like Tuesday’s run. I also did my three tuck-planches today. Interestingly enough I’m in a place where they have been difficult for me as of late (perhaps not enough rest or FOOD-been eating badly and sporadically). I’ve got to get myself better organized given the new realities of being unemployed and helping Grandma and my mother out with things. I’m looking forward to Thanksgiving as kind of a break for me.

Hope everyone had a great Wednesday. Here is what I did today:

3 x 20 Squat Thrusts

3 x 20 Calf raisers

3 x 20 Quad Squats

3 x 1.5 min. Walking Calf raisers

Tuck Planche:

3 x 32seconds*

Pseudo Push-ups:

3 x 30

Tiger Push-ups:

3 x 30*

*2 minutes rest after each circuit.

Cardio:

5 x 1 min Jump Rope

3 Mile Interval Run

Tuesday-November 17, 2009

spring85sigma — Wed, 18 Nov 2009 06:11:27 +0000

Had a great workout today. Did planche push-up training and worked chest. It was good to get outside once again in the beautiful weather. I had a great breakthrough with my run…22:00 for the 3-miles. This is the fastest I’ve run in a long time. It has been my goal to get to a 6 minute mile at some point. This run, puts me at a 7:20 mile! I will continue to push on the run.

I’m off to dialysis with Grandma on tomorrow, so I will have a VERY EARLY leg workout in the morning.

I hope everyone has had a great Tuesday. I’m a little late writing the bodyblog. I was over at Grandma’s house with my mother assisting her in getting prepared for tomorrow.

Here is what I did today:

(SWISS BALL)

3 x 25 Chest Press

3 x 25 Pec Flys

3 x 25 Push-ups

Tuck Planche:

3 x 32seconds*

Pseudo Push-ups:

3 x 30

Tiger Push-ups:

3 x 30*

*2 minutes rest after each circuit.

Cardio:

1 Mile walk

3 Mile run

Monday-November 16, 2009-The Short BodyBlog! LOL!

spring85sigma — Tue, 17 Nov 2009 06:20:08 +0000

GREAT WORKOUT…arms and shoulders

SURPRISINGLY GOOD 2 MILE RUN…15:06!

TRANSPORTATION PROBLEMS FOR GRANDMA!

ON TELEPHONE…MOST OF DAY!

VISITED GRANDMA AT DIALYSIS CENTER!

RAN ERRANDS FOR GRANDMA!

RAN ERRANDS FOR MOM…..

TIRED!

Here’s what else I did today:

3 x 25 Hammer Curls

3 x 25 Overhead Triceps Extensions

3 x 25 Military Press

3 x 25 Upright Rows

3 x 25 Lateral Dumbbell Raises

6 x 12 Chin-ups

Cardio:

3 x 1.5 min Jump Rope

3 x 50 Jumping Jacks

3 x 50 Windmills

9 x 40 yd Agility Drills

9 x 40 yd sprints

3 x 40 yd Bear Crawls

2 Mile run

Sunday-November 15, 2009-Overcoming Ida’s Impact! LOL!

spring85sigma — Mon, 16 Nov 2009 02:19:49 +0000

Finally got to get out into the great outdoors to workout after what, seemed like to me, days of torrential rain and clouds. Until today I hadn’t run since Tuesday. I did my leg workout on Wednesday thinking I could get out and run, but the wind and the rain were too strong even for me to run in! The next few days were as bad and I just lost the motivation to workout without being able to do my cardio! Unfortunately I ate pretty much what I wanted and am left to assess the Ida’s impact on my physique! So, today I got out and made up my ab and back workouts and did planche push-up training and EXTRA cardio! I took a few "progress" pics to assess Ida’s impact. I need to crack down on the diet this week and hit every workout hard.

I hope everyone had a great weekend! Now that we’ve seen how dialysis is going with Grandma (She’s taken to it wonderfully, is eating and walking better, and generally back to her fiesty self.), I can manage my time better, concentrate more on the workouts, my projects, and generally trying to make ends meet until I can work on my certification.

I wish everyone a great work week and even better workouts!

Here is what I did today:

(Circuit w/2 minutes rest)

3 x 35 Push-ups-Weighted

3 x 100 Reverse Crunch

3 x 100 Side Crunch

3 x 100 Crunch

3 x 100 Russian Twists

Tuck Planche:

3 x 30 seconds*

Pseudo Push-ups:

3 x 30*

Tiger Push-ups:

3 x 20*

*2 minutes rest after each circuit.

3 x 25 Bent Over Rows

3 x 25 Good Mornings

3 x 25 Reverse Push-ups

6 x 12 Pull-ups

6 x 12 Hanging Leg Raises

Cardio:

3 x 1.5 min Jump Rope

3 x 50 Jumping Jacks

3 x 50 Windmills

9 x 40 yd Agility Drills

9 x 40 yd sprints

3 x 40 yd Bear Crawls

2 Mile walk

3 Mile run

Wednesday-November 11, 2009-Thank You to our Armed Forces!

spring85sigma — Thu, 12 Nov 2009 02:50:45 +0000

I had a great leg workout, but absolutely could not get a run in today. It was soaked in the yard, so I could not run my "flat" course and raining too hard to run the road. I didn’t want to take the chance with the drivers. I will see how things look tomorrow and get a run in. I will also make one run up on Sunday!

I just wanted to say THANK YOU TO OUR ARMED FORCES AND THEIR FAMILIES. Their dedication and sacrifice make it possible for us to live our lives in freedom. It is my hope that we as a nation give them the honor and respect that they deserve.

Everyone enjoy your Wednesday and Veteran’s Day!

Here is what I did today!….NO CARDIO

3 x 2 x 20 Lunges

3 x 20 Calf raisers-Seated

3 x 20 1 Legged Squats

3 x 20 1 Legged Calf raisers

Tuck Planche:

3 x 30 seconds*

*2 minutes rest after each.

Tuesday-November 10, 2009

spring85sigma — Tue, 10 Nov 2009 23:10:17 +0000

Just a short BodyBlog today! I had a great planche push-up session. I held all of my tuck planches for the 30 second interval without experiencing the muscle fatigue that I sometimes get with this training. I’m getting stronger. I have to be patient to reach the 1 minute mark. Chest training was push-ups with weighted backpack. The chest continues to slowly improve. My run was especially encouraging…22:42 for the 3-mile run. That’s the best I’ve run in a while. I’ve been sort of going through the motions on my cardio. This week I wanted to push myself a little more.

I hope everyone is enjoying Tuesday. Tomorrow is Wednesday and another day with Grandma at dialysis. This means a very early leg workout in the morning! I’ve been adjusting my schedule and liking getting back to the early workouts. It reminds me of when I was back in Syracuse—hitting the gym at 6:30 am!

Here is what I did today:

3 x 35 Push-ups-Weighted

3 x 35 Push-ups Inclined

Tuck Planche:

3 x 30 seconds*

Pseudo Push-ups:

3 x 40*

Tiger Push-ups:

3 x 20*

*2 minutes rest after each circuit.

Cardio:

3 Mile run

Monday-November 9, 2009-Busy Day-Split Workout!

spring85sigma — Tue, 10 Nov 2009 03:50:06 +0000

I was up early this morning determined to get my workout done before I went with Grandma to dialysis. Got my coffee, Bible Study, prayer in and half of my workout in. The telephone rang. Grandma’s transportation company had screwed up and wanted to pick her up at 9:15 am for a dialysis session that was scheduled to begin at 11:30 am. This would have made her have to stay in the center for an hour and a half before treatment. I called the transportation company and got routed to several people. Instead of arguing, I decided to drive her instead. We worked the schedule out with the Social Worker at the Center. Hopefully, everything will go correctly on Wednesday. Needless to say, I burned up my cardio time and had to leave to take Grandma to the dialysis center.

After running some errands and getting her some food (her appetite is greatly improved), I arrived home after 4:00 pm. I had to really push to get the cardio in before sunset. I believe it actually afforded me the opportunity to get in a really good cardio session. I managed after being on my feet a good part of the day, to run a 15:30 2-mile! So, I’m extremely happy. My earlier arm and shoulder workout went very well also.

Have a great week everyone!

Here is what I did today:

3 x 25 Dumbbell Curls

3 x 25 Skull Crushers

3 x 25 Military Press

3 x 25 Shrugs

3 x 25 Front Dumbbell Raises

3 x 24 Chin-ups

Cardio:

3 x 1.5 min Jump Rope

3 x 50 Jumping Jacks

3 x 50 Windmills

9 x 40 yd Agility Drills

9 x 40 yd sprints

3 x 40 yd Bear Crawls

1.2 mile walk

2 Mile run

Sunday-November 8, 2009-Made up my workout!

spring85sigma — Mon, 09 Nov 2009 00:36:09 +0000

Today’s workout was essentially a "make-up" from Friday. Grandma started her dialysis and I spent the time with her. This was her first time at the new center. Her earlier treatments had been conducted while she was in the hospital. She had to go through her "intake process" before started her dialysis. She’s blessed in that she ONLY has to go through THREE hours of treatment. Many others are in the center for FOUR to FOUR and ONE-HALF hours. The biggest thing is watching her blood pressure during the process. She did fine on Friday.

In the meantime, I snacked out of the vending machine and really didn’t pay too much attention to what I ate. Saturday was the same! I attended a funeral of the father of one of my high school and college friends. So, the few pics I put up this week are not HORRIBLE, but they definitely show my neglect of diet this week.

I had a good but tough workout as I combined my Friday workout with elements of my Sunday planche training. Hopefully, I’m off to a good start for the week. I know I will need to work out early in the morning because I will be going with Grandma to dialysis again on tomorrow.

Here is what I did today! WHEW!

3 x 25 Dead Lifts

3 x 25 Push-up Rows

3 x 25 Reverse Push-ups

6 x 12 Pull-ups

1 x 12 Chin-ups

Tuck Planche:

3 x 30 seconds*

Pseudo Push-ups:

3 x 30*

Reverse Crunch:

3 x 30*

Push-ups:

3 x 30*

Tiger Push-ups:

3 x 20*

*2 minutes rest after each circuit.

Cardio:

3 x 1.5 min Jump Rope

3 x 50 Jumping Jacks

3 x 50 Windmills

9 x 40 yd Agility Drills

9 x 40 yd sprints

3 x 40 yd Bear Crawls

2 Mile walk

2 Mile run