REST day – day 34

Taking a Rest day today on day 34. I feel kinda sad about this since I took a rest day the other day due to being up too late the night before… but hopefully I can change that sleep pattern going foward to do better in the future. Neck was a little sore/stiff due tot he kettlebell and shovel glove routines yesterday so I’m thinking I need to rest/recover today and then start back at the workouts strong tomorrow.

Day 33 of the 1000 day challenge..

Today’s workout is now complete… I did 17 minutes of the 40 minute kettle bell workout. I still was exhausted at the get ups stage like I was last time I tried this video…

but… unlike last time, I was using 15 lbs on the weights this time whereas last time it was only 7.5.

So then I took a 5 minute breather/ water break, got out the 10 lb one sided weight bar (shovel glove) and then did several shovel glove moves, doing 10 or so reps on each arm for each exercise. Exercises I got through were aim the spear, giant wrench, levered curl, tricep extension, levered overhead press and finally moulinet.

I really liked todays mix because the kettle bell works legs/lower core/back and the shovel glove works the upper body/arms/upper core… so it’s a combination that pretty much tackles the whole body with a pretty good workout… and since there is variety you are not working one muscle group to exhaustion…

The shovel glove bar has a couple of bolt holes in the center of it. I really like the whistling sound it makes when doing the moulinet…. sort of a low pitched whirring sound… I got myself a silver lightsaber thor hammer, lol.

I think this combination of kettlebell/shovel glove is probably going to be my one a day workout on the weekends… probably done once on Saturdays since Sunday is chore/laundry/rest/s day… I still might grab kettlebell or shovel glove to do a few swings after some other workouts during the weekdays, but not a full workout like today…

Eventually, someday I will conquer that kettlebell tape and do the full 40 minutes, even if it’s the last thing I do – it will get done someday, lol.

Here’s an interesting article I found yesterday about someone else doing mix of sledge and kettlebells:
http://www.mikemahler.com/online-library/articles/fat-loss/maxwell-sledgehammer-workout.html

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note – about an hour after posting this I did another little session with the shovel glove… and about an hour after that did another little session with about 20 kettlebell swings, and 20 pass around the waists both ways.

‘shovel glove’

After some experimentation, I got the clips off of one of the dumb bells, put them on the longer pole that used to be used as leg lift on my old hand me down weight set from many years ago… (the same pole that I took the foam pad off and cut to allow it to act as handles for the dumbbells…)

and I put a 10 lb weight on the end. This will work as my tool to do shovel glove moves in our apartment. I love this since it’s an adjustable weight system, which means it’s really more adaptable, and more importantly, economically smart than just buying a real sledge hammer. It also negates the need for the ‘glove’ part of shovel glove… with that they were putting towels, sweaters or other cloth materials on the sledge hammers so as to not damage anything… a rounded weight on a bar shouldn’t hurt much unless I really hit it hard straight on or something on purpose.

If I need the weight to go down, I just will swap the 10 lb weight down to 5 lb, etc. If I want to go for the gold, I can add tons of weight to it eventually… probably won’t ever go past 20 lbs but you never know… Not sure what the weight capacity for this bar is? It wasn’t really intended for this sort of quick movement in these type of angles, but for now it will do well…

The bar is about 3 feet long or so, so it’s around the same size as a sledge. Only thing I’m not too sure about is if clips might slip with a lot of movement… but I have some heavier clips that I can use if I really need to. This is a bar off of an old school weight set, so it’s made of fairly thick metal – much more solid I think than the light weight metal used in the dumbbell set I recently bought… Between the kettle bell for lower core/leg strengthening and this thing for upper core and arm strengthening there’s lots of potential here…

Cash saved from this – used to buy Just Dance 3 at a used cd store today… πŸ™‚

That game is going to have a high calorie burn I think… http://www.myfitnesspal.com/topics/show/447589-just-dance-3-wii-game

If you don’t have an old school weight bench available that has a leg left/curl thing on it at the bottom… you can probably cut a full sized benchpress bar in half or something to get a bar that’s about the same length.


edit – added some duct tape to the end of the bar at the very end just before the clip to help so clip won’t slip off… I don’t think it would have anyway, but little extra precautions like this can help keep big accidents from happening.

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Also, reading around on some forums… thinking the next time I have some free cash to spend on exercise stuff, I might get this thing
http://www.gymboss.com/… looks like it would be useful if/when I get in to doing a lot of my own routines instead of using videos to time things.

Here’s a review on it…

resting today…

It’s Friday, but I’m going to probably use today as a rest day because I was up a lot later than we should have been last night. We went out last night to celebrate Tekla’s passing the final in her technique class with final test score that was actually over 100% due to a couple of bonus questions!… We ended up having to go all over town to find a place to eat since the first try or two the places were super crowded…. that’s what you get during football season in a college town in the SEC I guess, lol.

We finally settled on the Pasta Factory, and that was nice, but diet soda and pasta that late at night was a lot of carbs and caffeine too late in the night… so I got to bed a lot later than I should have… so got up later than normal this morning with a slightly sore neck/upper back.

I’m not sure if I’ll use one of the weekend days tomorrow or Sunday as a rest day too or not, but right now I think I’ll probably try to aim to workout once a day on both of those days since today will be a rest day… and then next week is a new week, so I can try to aim to get back to normal rest day on the weekends then.

2nd evening of the two days — Evening of the 31st day of the 1000 day challenge

Tonight’s workout is now complete. I did the Cardio Abs III-IV tape. It was tough. My sugar was 101 after I got home tonight… my sugar levels seem to be getting more stable since I’m working out more. I worry that the two a day workouts like this might not be giving me enough rest and recovery time for my body, but so far the workouts have not been too painful. I suspect that as long as I focus on only cardio in the morning and do circuits or cardio type workouts at nights it shouldn’t be that bad. It’s going to be interesting seeing what future weigh ins look like since I’m doing these two a days now.

Oh, and at work, it’s three days in a row of writing at lunch… but it is still tough to work it in… I might get about a half page or page of free-thought writing done… It’s not the three pages a day the Artist’s way calls for, but it’s a start. I might try to work in some in evenings too eventually… for now I just want to stay with this level and this level of workouts for this month’s focus… one thing good habbit to develop at time… got to stay focused and keeping it simple since doing more will just jumble things up and screw up the progress.

31st morning of the 1000 day challenge…

Well, it’s the 31st day of this 1000 day challenge, and today I decided to do a little kickboxing… The workout was Fitness Blender’s Cardio Kickboxing. Be careful if you do this one after doing Power 90 like I have been… the punches are much quicker than in P90, and if you are not careful you can overextend arms or legs and hurt yourself.

30th evening…Let the two a days begin!

Tonight’s Cardio Ab III-IV tape is now complete. I had a little problem and had to start it later than normal because sugar level was 96 when I got home… I’m definitely going to have to keep an eye on carbs vs energy burn to keep this up from here on out… eventually I may even have to have my doctor cut me back on some meds… tomorrow is a new day. Didn’t miss much by doing the workout in prime time though because all that’s on right now is the Presidential Debate, lol.

Day 30 of the 1000 day challenge

It’s day 30 and the morning cardio session has been completed. Today is the first day I’m going to try to do a workout twice a day. I’m hoping to do this every day. This morning’s sugar was 99 though so hopefully it doesn’t go too low today. I’ll definitely need to keep a close eye on it.

Day 29 – (warning: there’s a weigh in and video)

one month of weight loss

Well, it’s the 29th day of the 1000 day challenge. Tomorrow is day 30, the time of no more taking it easy…

Tomorrow I will start the 2nd month’s challenge, which will be doing that second workout every day, at least 5 days a week – 6 if possible. I will keep doing the one workout a day in the morning, and then do this second workout after work. I expect to see some major calorie burning going on since I’m basically going to be doubling the number of calories burned daily through exercise. Because of that I probably will need to keep an eye on my blood sugar a lot more than I have up til now because going low on sugar can be a big problem for me since I’m diabetic. It’s never been an issue too much up til now since I never really went to my max on exercise, but doing two hard workouts daily might put me there…

Today I also tried doing a little writing at lunch. I’m going to try to make that in to a habit over time.. I’m using the habit tracker from the LDS that was linked to from one of the first posts about the 1000 day challenge. I’m using that tracker for stuff like that instead of the main ones because it lets me track a little easier than the regular one that tracks day by day… since it’s a cross off tracker. I’m also using that tracker to start tracking my times of going to the gas station and paying at the pump (instead of going in, and likely picking up some diet soda and snacks in the convenience store while at as I typically have done in the past – a bad habit I’m trying to start to break…)

I decided to go ahead and shoot the video for this ‘month’ tonight since it’s still afternoon so the light is good…

Plus I really just kind of want to see where I am visually with the video comparisons so that I know where I need to go as that sort of gives me inspiration about what level I need to aim for tomorrow and going forward. The videos take a little while to upload and link to, etc. and this blog posting takes a little while to put together so I’m probably going to not exercise tonight, or on other month ends when these types of videos get posted.

Today’s weigh in weight is 273.6 lbs. That’s 19 lbs down since 9/3/2012, and 22.9 lbs down since 6/24/2012. That puts my goal of ‘getting in to my BMI target range’ at somewhere between 96.6 lbs -133.6 lbs more to lose. It’d be nice if I reach that goal in the next year or so, but if it takes longer, it takes longer… That’s why I’m making this is a 1000 day challenge, not a 30 day challenge, not a 90 day challenge, but 1000 day challenge… In the past I’d have seen this sort of progress and just quit after that… not this time… going all the way to that 1000 days, exercising and doing other things to live a better life than I ever have in my entire life. It will be so nice to actually get to the ‘BMI’ weight that Doctors are always talking about… that weight where people can’t say you are obese any more… where you can look at them and say I got down to my goal weight, why aren’t you there yet?… πŸ˜‰

Here’s the video I shot this afternoong, Day 29 of the 1000 Day Challenge (10/2/2012)
273.6 lbs:

Here’s the video from Day zero of the 1000 day challenge (9/3/2012) – 292.6 lbs

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Below are the videos and weight ins from before the 1000 day challenge when I tried to do the Power 90 but had to quit around day 60 because of an accidental stab wound… which caused me to have to ‘rest’ 2 weeks which really was not good on the weight loss thing, but that’s the past… I’m looking forward now… Just looking at the videos for comparison purposes… Even though the past is the past, it’s good to know where you came from so that you can tell where you are going…

8/21/2012 – 284.6 lbs

8/16/2012 – 285.3 lbs:

8/9/2012 – 281.8 lbs

8/1/2012 – 284.8 lbs

7/24/2012 – 286.2 lbs

7/17/2012 – 289.2 lbs:

7/14/2012 – 288.6 lbs

Before then

6/29/2012 I was 292.1 lbs

6/24/2012 I was 296.5 lbs

Memorial Day – May 28, 2012 –

4/30/2012

4/10/2012

I have to thank my amazing wife, Tekla, for being behind me all the way in this crazy 1000 day challenge thing. Sorry I wake you up so early darling but now you can start to see the progress…

This is only the beginning…

Much more to come. πŸ˜‰ πŸ™‚ :p

(*note – if some of the videos don’t show yet, it’s probably because they are not done uploading yet… Currently uploading the oldest ones and they are only at 5% upload progress so far in youtube at the time of this posting… if you really have to see the vids, come back and look again tomorrow…*)

Day 28

Day 28 of the 1000 Day Challenge.. Just did half of the III-IV Cardio Abs tape tonight since supper’s almost done. I should have done the workout earlier in the evening but didn’t. Tomorrow is a new day. Not sure if I’ll workout in the morning, but might just to try to get a few more calories down before day 30 weigh in… but maybe not since after day 30 it’s morning and evening workouts every day from here on out as much as possible.

Let myself have caffeine the last couple of days – coffee on weekend and diet dew after that… that has blood pressure way up and the really doing the run lunges right is hurting shins/calves… May need to go back to my ol modified way that I was doing without even thinking about it to continue… a few of those and I can’t do the jumping jacks since it’s too much lower leg pain… got to listen to my body…

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edit – did a couple of sets of 10 kettle bell swings and 10 pass arounds with it both ways for a total of 20 per set for each of the two sets.

How many hours a day should I draw?

Came across an interesting thread over at conceptart.org today…

http://www.conceptart.org/forums/archive/index.php/t-35391.html

One poster in there indicates that he draws 4-8 hours a day. Currently since I’ve been focused on working out/loosing weight, I have cut back my own personal time to do art… but I want to get back in to it.

I also might possibly try writing during lunch/afternoon/morning breaks at work to make more time for ‘morning pages’ but maybe not… because I rarely have a bunch of free time at work even on breaks…between going up stairs, to bathroom, to cafeteria, then back down stairs, etc. there’s rarely more than 5-10 minutes of ‘free time’ during breaks… I could possibly get up earlier, but am not sure if that will work or not since plan of going to be bed at 10 only gives 7 hours max when getting up at 5…. been going to bed much later than 10 lately… one night during the weekend I was up til 2 AM I think… luckily next day I could sleep in since it was weekend… sleeping in on weekends is something I need to do away with eventually.

Goal for second month of the 1000 day challenge (which starts in two days on Wednesday) will be to do a second work out a day in addition to the one a day I’ve been trying to get in this first month. I originally was going to make doing the NO S diet the third month’s goal and possibly doing one page of ‘morning pages’ in the evening a goal for the month after that but may make drawing/painting the goal for the third month. I might try to do it some little bit during second month to get used to it more…. working it in might be tough but should not be too hard since I have all of my color pencils next to the couch now all organized by colors… light reds/earth tones, dark reds/earth tones, light blues, dark blues, light greens, dark greens, neutral/black/white/silver/gold, and yellows… I also have some room set up in the art/storage room on a few tables to do paintings/drawings… now just need to make the time.

Honestly, the first few weeks of the working out twice a day will probably be tough on me due to sore muscles/etc… so it’s probably a good thing it’s not the second month’s goal to draw/paint right at the first…

Now for the third month I need to think about how long to draw/paint… and how much time to set aside for each. Paintings typically take me a very long time to do since I’ll rework an area over and over and over and add new layers later, etc. then there is drying time, which for acrylic is not as long as with oil painting but it still is time…

In theory evening workout time should be from about 5:00 pm – 6:30 pm by the time I get shower etc. done. That leaves from 6:30 – 10:00 to try to work in some art, assuming Tekla and I are not spending quality time together, etc. 20 minutes of drawing, either in one session or like four 5 minute speed drawings mith work… maybe alternate between those two, and/or ten 2 minute drawings to fill the same space maybe… then after that 20 minutes go on to longer work.. either with acrylic or color pencil for an hour or three… and then 10 minutes or so cleanup time to get brushes clean, etc. might work. Not sure if I’ll be able to do that every night, but want to make it a goal to get to that level, give or take a little… and then work in art on weekends too. Saturdays being the ‘rest days’ on workouts should be best day for art in theory… but on Sundays being laundry day might be better as a ‘rest day’ instead of Saturdays since gym shorts can’t be dried so have to be hung dry, and are not always dry all the way through before I want to workout if I work out on Sundays… I alternate between shorts and then wash them at the week’s end so that way I don’t have to have a 6 or so pairs. I used to only use one pair but working out twice a day, that’s not acceptable since they are typically still sweat soaked by the time the next workout rolls around. I might need to buy more gym shorts with the next incentive money, if more comes in in the future… and also might get at least one more kettle bell set so that I can do two arm kettle bell workouts eventually, or so there will be one set for me and one for Tekla if we start working out at the same times regularly.

Right now, I’m thinking maybe 2 hour minimum of drawing after month 3 starts might be a good low aim, and any more than that is just nice little extra. that way I’m not kicking myself with negativity snowballs from hell if I don’t get in a full 3 hours a night…

Eventually I’ll need to get the scanner going again… laptop needs to be used for that since main computer doesn’t have a driver for it… laptop is on it’s last legs I think, but it is still useful for that and a few other oddball tasks that I don’t have drivers for on the latest version of windows… Just wish Linux, which is what I use on laptop, had a driver for US-RR 360 sound recorder… becuase i really don’t want to have to reinstall windows xp or drag out an old computer from storage that has it to be able to use the sound recorders again…

Day 26 of the 1000 day challenge.

I just got done with the III-IV Cardio Abs tape. I think this is the first time I’ve ever done the run lunge the proper way… Prior to now I wasn’t pushing my legs back far enough so it was more like just running with raising arms… that was tough on the legs so I had to the do modified bunny hops a little.

After the workout I grabbed the ab wheel and did about 20 rolls straight out and then 20 side ones changing sides every time.

Finally, upped the weight on the kettlebell to 15 lbs and did a few swings and exercises in the gold’s gym kettlebell workout.. Almost had to bend the pin on the thing since the hole for the middle part of the kettlebell adjustable weight thing isn’t lined up just right… it’s close, but just off a little. Finally had to use some plyers to get it to work.

Day 24’s Workout…

Just finished Day 24’s workout… Did Level III-IV Cardio Abs and then tried to do a little bit of medicine ball workout with this little 54 minute video:

I only made it to 6:25 on the medicine ball workout since my back/abs are exhausted from the cardio abs tape. I really like this adding either kettle bell or medicine ball workout after the evening workouts like I’ve done the last couple of days, so might continue with it after I after I start doing the 2 a day workouts again, assuming I will have enough energy to do that… I think the kettle bell may actually be easier to handle than the medicine ball since it has a handle I can grip. Medicine ball tends to slip a little if it gets sweat on it since it’s made of plastic.

94… sugar…

At 10:56 pm sugar level was 94… well somewhere between 90-94 since one test said 90, and the next said 94… so I’m having a banana, some deli meat and a couple of mini-tomatoes… I wouldn’t think sugar would be this low since I had such high carb snack after work, but with diabetes and exercise you never know what will happen… felt headache coming on so figured I’d better check. Glad I did now… also glad we didn’t go to bed earlier… might have to increase carb count or something to balance things out with these tough workouts.

Day 23 – workout…

Just completed my workout tonight on the 23rd day of the 1000 day journey…

I did the Level III-IV circuit…

then… I decided what the hell, lets try something different…

so after that I tried this gem of a 40 minute kettle bell workout I found on youtube…

Of course, I was only using the 7.5 lb weight on the kettle bell. If I ever get all the way through that tape, I’ll might eventually up it to 15 lbs, or go for the gold with 30 lbs someday… 40 minutes of that at 30 lbs would kill me after about 5 minutes at the level I am now, lol.

I got to 16:25 before I decided to call it quits. It wasn’t too bad til he started doing the get up off the floor maneuver… I could go a while longer since the caffeine from today is still rolling through my veins … had probably two 45 oz mixes of mt dew with about a shot glass of Tropicana Hawaiian Punch in there + two 30 oz diet mt. dews with a splash of cherry pepsi… I hate diet dew by itself since it’s kinda salty tasting… but… I got to not do this any more… it’s slowly killing me… got to go back to water… caffeine headache is killing me.

I think part of it is the weather… today was extremely gloomy and overcast all day long…

sleeping in and caffiene makes me irritable!

Slept in today since I was wanting to ‘go easy’ on myself before day 30 when I crank up the workouts to twice a day every day at least 5 days a week… but did something foolish the last few days and drank coffee, and diet soda… all that caffiene is just making me irritable… and cranky…. I need to make it a point to wipe caffiene out of my life. I was doing ok with that goal a while back but then let a little in, and it all snowballed in to addiction again… it’s a very vicious cycle… it’s a very dangerous cycle too, especially with exercise involved since it artificially accelerates heart rate way above where it should be, which is not good during workouts or during ‘rest’ periods…

Stuck some paper clips in the handle of the coffee cup I usually use at work again today and stuck it in the back of the locked file cabinet instead of in it’s usual location on top of the desk in hopes that that might help some…

I might have to ‘mummify’ the wallet again. I didn’t get around to that this week and having that card handy has been causing problems. Caffiene addiction is more than that though.. it’s tough to beat coffee addiction where I work because they have the coffee pot hooked directly up to a water tap, so no one even has to fill the pot up with water… and it’s one of those commercial pot systems that has 3 burners, so as soon as a pot is done, someone will move it to another burner and start up another pot, all day long… as if that’s not bad enough, there’s both sugar and sugar free sweeteners and hot cocoa packets there too, and it’s all less than 20 feet away from where I sit at my cubicle… so I have that smell all day even if I’m not drinking it…

but I’ve done this stopping caffiene thing before, so I know i can do it again…

Just a matter of exerting some willpower…

Also, I think some of the crankiness comes from not working out in morning. That early morning workout makes me feel more in control of life, and full of energy in a good way due to the endorphins, etc. it creates… as well as the weight loss it causes. (weighed in last night 2 lbs over last weigh in — mainly due to lasagna the last few nights as leftovers for dinners and due to Tekla making some yellow cake with chocolate icing a few days ago – very nice of her to do that, but that type of cake and pasta are my downfalls, so the weight comes on like a magnet when they are around…)

so… tomorrow I might reset clock to get up and workout in morning… but only time will tell if I actually work out or not.

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darn caffeine always put me in to an eat everything mood… so at the gas station after work I said to hell with it and had the 100 g carb gardettos and King size Kit Kat…

Why does this shit put me in to this overeating mode? Got to stop… got to control it… Damnit… headache from hell makes me want to make the pain go away… and food makes it go away, but only so temporarily… damn it… damn it… damn it… all this creates self hatred and feeling bad about it… which just causes even more vicious cycle from hell… and the cycle continues…

Might work out tonight, but might not.. need to… but…
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that’s the problem… butt… and gut… damn it…guilt, shame, self loathing, but why?… that just causes more of the same… got to smile… got the say no more, I can control this and stop… I can turn it around right here… right now…


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day 22 – half rest

The bungees last night gave me a pretty hard workout, and then after last night’s workout I went ahead and did several medicine ball exercises. I love that thing. It’s so much like a little toy, but it’s heavy enough you get a workout with it.

We were up pretty late last night, and my back is a little sore today

so.. today is a half rest day and I slept in. I will do a workout tonight though. I think I need this morning as a rest to allow muscles time to repair/heal…

also, I think I might do half rest days the next few days til day 30 since after that I’m going to definite two a days as much as possible on the workouts… don’t want to burn out, so figure I’d better allow myself this little reprieve for the next few days so I don’t regret not giving myself this little rest before starting it up hard on day 30 with two a days every day… I am human.

21st evening of the 1000 day challenge

Well, it’s the 21st evening of the 1000 day challenge. I just completed a pretty hard power 90 routine using the bungee cords as bands. They are very nice for working out because you can control the tension much more than with weights… if it’s not enough weight, pull tighter.. if too much, ease up. It doesn’t make it any easier… if anything, it makes it harder on some of the exercises…

Nice workout.

It’s a little over a week til day 30 since I started this 1000 day thing (quite a while after that if you count when I originally started the Power 90 before I had the week or two off to heal up from the knife injury… started the 1000 day counter after I could workout again because I am after long term goals, not short term goals, and some little incident like that shouldn’t get in the way of goals, but if I was just strictly going for 90 days of power 90 it would have messed with the goal a lot since 3 months is really not a heck of a long term thing, especially if you have to be down and out at least a week due to injury).

I plan to take it up a notch or two after day thirty and really get in to being strict with doing two workouts a day, at least 5 days a week. Since there’s so many various videos online and that we have in our dvd/vhs collection, I might still occasionally link to the video I’m doing that day, but other times, maybe just do a short quick one liner here and there. I’m probably going to switch it up a little here and there… I do plan on doing 2 workouts a day, but one day it may be something super hardcore, and others maybe something light and easy. I am still listing stuff in the diet and exercise workout video online link as I come across it (just added a few more links in there today)… It’s amazing how many various videos there are out here in this wild internet.

If you haven’t been following this blog long…

Here’s where you can find out what this 1000 day thing is all about… and you can follow it here. Basically, it’s a series of 30 day challenges which snowball in to one another… I’ll continue with the first 30 day challenge – working out once a day at least 6 days a week in to the second month when I make the next big 30 day challenge to work out a second time during the day in addition to the first time I’ll already be doing it.. and just slowly add in more and more good habits, adding one new ‘big goal’ habit per month… 33 months is approximately 990 days give or take since there’s roughly 30 days in a month most months… so I just rounded it up to 1000 days for easy counting reasons. Also, I did that so that I have reachable goals that are long term, but not super long term… basically it’s three and a third years… that should be enough time to reach a secret goal that’s sort of hidden in the first two month’s challenges and why they are the first two month’s challenges, and that is to get to my recommended bmi weight by the end of the 1000 days. It’s really sort of a long term plan to get healthy, and improve my life in various ways that I should be doing anyways, but have not the last few years for various reasons… laziness, addiction to snack foods, addictions to soda, addictions to tv, addictions to video games, etc. It’s all about flipping everything around to get myself in to habits/addictions for healthy things instead of the opposite of healthy things. It is about setting reachable and obtainable long term and short term goals and actually achieving them one by one to drastically change my life for the better – something I should have done a long time ago, but couldn’t for various reasons up til recently.

Day 21 – crazy hard morning workout

This mornings workout was Fat Slaughter Real Time Sweat from Bodyrock.

I got up to the last round of star pushups at 14:15 or so out of this 17 minute workout before I had to quit because I was beyond exhaustion and could not continue. It’s only 17 minutes, but it’s 17 minutes from the pits of hell! It is a good workout though. If you can complete it – kudos to you! I might try it again another day at some point in the future.

Day 20 of the 1000 day challenge

Just completed Cardio III-IV tape. Used the camping mat. That enormously helped with the ab ripper… much, much less pain/strain on the back with that… Put a tee shirt down under the back so I didn’t get suction cup action going on with the back like happened last time I used the mat for this… that helped a lot. I use a tee shirt as my sweat towel instead of regular towel since it dries a lot quicker and does not trap the sweat for a super long time causing mold/mildew. I just used that tee.

Probably won’t workout tonight since I’m sort of only doing one workout a day on Sundays since it’s really a weekend. Not sure if I’ll change the rule or not after the first 30 days or not… but might not since I am human and a weekend is a weekend… (goal for first month is to workout at least once a day, 6 days a week – met that goal pretty much so far except for the day after I had that incident with the dips where the bar slipped on me. Goal for second month is to do two workouts a day – was going to make it 6 days a week too, but might just do 5 days a week on that to be easy on myself on weekends… )

also did a little bit of shopping with the few bucks left on the gift card and a little extra out of our own account and got some bungee cords to use as elastic stretch bands. I think bungees work better for that than rubber/latex bands because plastic/rubber bands will break eventually (partly what happened to the bands that I got with the original p90 set). A good, strong bungee should not break as easily… I strung a few bungees together to make a couple of longer cords… Tied them together so it should work nicely when I get around to using them. Also didn’t cost nearly as much as the latex/rubber bands… 9 or so bucks for a full set of 23 or so bands (well handful of them wouldn’t be strong or long enough to work, but most of them are) vs about same price for one latex band that can/will break after a month or two of use…

Day 19 – Rest.

Today is a rest day, but I did do a few Kettle bell swings. I decided to lighten the load to one of the 7.5 lb weights for now since I’ll probably do more reps and focus on weight loss/learning correct form vs muscle gain for now. Also, spent a few hours this morning watching youtube videos and linking to some of them in the little Diet and Exercise Video section of this blog. I am starting to get a quite a few little links in there. Will add more over time. If I get a ton of them eventually I’ll probably try to organize it a little more so it’s a little easier to understand what’s what etc.

Tekla’s going to be starting an Eat to Live diet in a few days. The book just came in the mail yesterday… Seems like an interesting diet plan… have not had time to read all of it myself yet, but based on what she and I have talked about in the first few pages and various pages she’s jumped around to in it it seems a little like a vegan version of an Atkins diet sort of, with focus on veggies instead of meat. I’m not sure I can do that myself much since I need protein I think, and lean meat has the best form of that.

18th Evening… Went shopping! ;)

Today was staff appreciation day at work so I got a nice bbq lunch for free! Also, the boss decided to hand out ‘incentive cards’ today… We don’t work on a commission, but do work on a system that is somewhat similar to that sort of, where we have monthly audits done, and if you do so well in an audit you are eligible for an incentive card. There’s been a few months before now that I was not getting cards since our section was not eligible for them because of a joint team agreement to not have audits done for a few months due to a massive change in job duties (we wen’t from a single payer per patient account rep system to an alpha split based on patient’s last name so we all had to learn one another’s payers websites, phone numbers, contact info, special billing procedures, etc. inside and out and have been doing that the last couple of months)… The max incentive is $100.00, and we get a percentage of that based on audit scores. This round – I got the full one hundred bucks… so I decided to go and spend it…

Went to Wal-Mart with the intention of buying a doorway pull up thing that I saw a few months back… but ended up getting a 7 in 1 system that included that from Gold’s Gym. This thing has the door way pull up system, a ab roller (which basically is a lawn mower tire with an axle on it), and something very similar to the ‘perfect pushup’ infomercial item that is always blasted on late night tv these days… UNFORTUNATELY I won’t be able to use the pull up bar for a while until I get below 250 lbs since the Walmart employee at Wal-mart that I asked about the weight max on it (since it didn’t have it on the box, just on stuff inside of the box in manual, etc.) lied and said that the max weight was 300 or more lbs… I should take it back based on that premise alone, but won’t… It’s just an incentive to get down to that weight. I’ve come so far… hopefully a few more months and I’ll be there. I can still use the other parts in this kit for now… Also got a neat little tool in this gizmo… comes with a gizmo that has screwdriver and little hex wrench and hex screwdriver thingy too.
(there was another combo set from Gold’s Gym there that didn’t have the ‘perfect pushup’ gizmo but had something similar to the ‘shake weight’… after watching the South Park Episode on Shake Weight a few weeks back, and also after feeling how much strain is on my wrists doing the close pushups in the Power 90, I figured I definitely wanted the pushup gizmo instead of the shake weight deally bopper, lol)

Then decided to look around at Walmart for a few other things while I was in the exercise equipment aisle…

Found a nice little 8 lb medicine ball… Its a lot softer than most medicine balls I’ve seen… it’s like a plastic ball with sand inside of it… the plastic is soft. I hope it holds up. Seems like it’s very much more ergonomic than most medicine balls I’ve seen before that are made from hard plastic that is more like a basketball… this thing is more like a volleyball/kickball type of material… and it’s nice design… looks like a bowling ball from a distance.

Then… found a nice little dumbbell set that comes with a adjustable kettle bell handle so went ahead and picked it up too. I figure I better learn how to do the swings on this lighter adjustable system instead of trying to use that heavy ol ghettobell/concrete block and rope monster I put together a few days ago. There are four 7.5 lb weights there so there’s a max of 30 lbs if I use them all (unless I mix and match with some of my other weights that I already own). I’ll probably start with just two of them – or 15 lbs since that’s a fairly light weight amount, but enough that it’ll be a challenge at the start of learning this thing… I’ve read and heard on various kettle bell instruction videos in various places online that if you are going to get in to it, you need to use a weight that’s not too heavy but not too light because too light of a weight (which I suspect 7.5 lbs would be for me) will teach you bad form… which is bad news for when you go up in weight…

Well, about 75 bucks out of the hundred is now gone… but this is some stuff I’ll be using for years from now, and the benefits of having it will be enormous. I will still keep the ghetto bell in the car for now, but won’t probably approach it for a while til I’m ready because I think the last couple of times I tried it my back/neck was really strained afterwards much more than they should have been. Need to build up to that…

The other 25 bucks will probably go doing something fun with Tekla tomorrow… (on rest/s day). We are thinking about going to see a movie, but the only one that looks like it’d be worth spending money on that’s playing is Judge Dredd, which I’m not really sure if either of us wants to see or not… if we don’t do that we’ll do something else.. maybe go out and eat or something.

18th morning of the 1000 day challenge…

I decided to go light on the exercise a little this morning since my upper back/neck was still hurting a little from the Ghetto Bell and Circuit last night, so went with this little cardio workout from exercise tv… It’s a little dance-ish in places, but is more of a walking tape than anything.

17the Evening…

It’s the 17th evening of the 1000 day challenge. I just completed the level III IV circuit. It was harder than normal since I did a few of the ‘ghetto bell’ swings and flys before this workout after work, as mentioned 2 posts ago… Neck and back is a little sore so I probably won’t do the ghetto bell stuff for a while til I build up to it. I did have to use the 5 lb weights on the shoulder flys during the Circuit tape, but stuck with 8.5 lbs (plus whatever the weight is of the concrete filled bars they are on) through most of the rest of the workout. I did use the mat and do some ‘girl pushups’ on the 777 push ups and max push ups. I probably will continue to use the mat for those since I really don’t like the strain on the wrists that the close handed pushups give you, and also I can do more reps with the max pushup part this way without giving out completely. What don’t kill ya will heal ya.

various ghetto bells online…

My own personal ghetto bell:
Jeff's Ghetto Bell

In the post before this one where I first showed the above image I mentioned that I’d seen various ghetto bells online in various locations… so without further ado, here’s a little gallery of ghetto bells I’ve seen online (may add more as I come across them in the future)
Ghetto Bell, two 20lb dumbells duct taped to a 35lb kettle bell

 

 

 

 

Ghetto Bell

Inspired by various other ‘ghetto bells’ I’ve seen in various places online, and various blogs and websites that talk about how great of an exercise the kettle bell is, the other day I decided to create my own ghetto bell. A ghetto bell is a home made kettle bell substitute…

Here is this lovely beauty:
Ghetto Bell

I will probably use it after work since I keep it in the trunk of my car. It sits next to my ‘Samurai crowbars,’
samuari crobars

which I plan to use to do workouts that are similar to the Phayze’s Shovel Glove Moves:

I tried the ghetto bell out today and did about 10 kettle bell swings from between the legs to over head and it is very nice movement and weight, and then did a few shoulder flies with it and it works very nicely. Back was not used to that load, but as I practice it more I will get more and more used to it I think. It’s tough staying with your shoulders far enough back to not hurt your back like you are supposed to do with these sort of heavy swings, but it’s far from impossible. Trick is keeping tailbone and lower back tucked in somewhat, and shoulders back.

Day 17

The morning workout for Day 17 of the 1000 Day Challenge is now completed. I started out doing Live Exercise’s Kick Boxing routine, only using 5 lb weight instead of bands… then the roku stalled on me, so I had to abandon that and move on. I see that there’s a bodylastics channel on youtube, so I might try to get some videos from it on the plex channel in roku instead of going through the regular live exercise channel on roku since it seems to stall a lot. I might try to get some bands someday, but for now, the weights should be ok I think.
http://www.youtube.com/user/bodylastics?feature=watch

Moved on to 12 Minute Madness workout from Bodyrock. That is a tough workout. I had to pause it about one minute before the end to catch my breathe because I was breathing so hard. It’s only 12 minutes, but it will hit you hard if you try to do it all the way through.

16th evening of the 1000 day challenge…

Tonight’s evening workout has been completed! πŸ™‚ I just got through the the Level III-IV Power 90 Cardio/Abs video. The abs were definitely tough but I got through all 20 of every exercise somehow! I used a camping mat that I bought a few years back as a yoga mat and I think that helped a little but it’s sort of made out of foam, so my back was constantly sticking to it with suction cup tightness… might need to get a real yoga mat someday. I think I will use this mat a lot more in the future since I think part of my past leg and knee problems earlier in this 1000 day challenge was due to knees on our floor.. we have carpet on the floor but it’s a concrete floor in a basement so it can’t be that great on the knees and back.

Day 16 of the 1000 day challenge – Moira kicked my A$$

Decided to try something a little challenging this morning and did the Week 4 Interval training from the Efit 6 week boot camp cardio. Oh my God. Moira really hit me hard with this workout… Just when you think it’s about over, time for another round or two!… Burpees are not as tough as the suicides on the Fit for Duty podcast since there’s not a pushup in the middle, but there’s more endurance needed for this thing because there’s so many rounds of that and the other workouts in it, and very little time to rest in between, which is why it’s called interval training… I did have to pause it in the middle during the water break to actually have time to drink some water, lol. Sweated hard and had heart rate going very intensely in this little tough freebie online workout. Have fun.

Day 16 weigh in.

Day 16 weigh in for this 1000 day journey:
276.5 Lbs.

That’s a weight loss of 16.1 lbs since 9/3/2012 when I started the 1000 days, and a loss of 20.00 lbs exactly since 6/24/2012 when I originally started the Power 90 workouts before being interrupted by the knife wound. It feels good to finally officially be able to say I’ve lost 20 lbs in less than 3 months! πŸ™‚

Now, if I can just keep it up and stay focused til I get to the BMI goal weight, which is anywhere from 140-177 lbs roughly…. That means the goal is somewhere between 99.5 – 136.5 lbs more to lose. It feels fantastic to be able to say that the goal is less than 100 lbs away. I have not been able to say that for quite some time. I know I probably can’t keep up the speed of loss that I have been able to do so far since I probably will hit plateaus along the way, but if I can, I should hopefully be able to achieve the bmi goal far quicker than I originally intended. However, I’m not going to put too many hopes on that yet since I don’t want to push myself too darn hard. Just work it slowly off, working a little every day towards the goals.

Once I do get down to that bmi weight the main goal for this 1000 day thing will be met, but then will come the tough part of maintaining that weight. That’s one of the reasons I made this challenge at least 1000 days in length – to give myself enough time to stay healthy for a relatively lengthy period of time. I do plan to keep it up the rest of my life actually, but 1000 days is just sort of a way to mentally keep track of an obtainable end goal for now. Little 30 day challenges, crash diets, and stuff like the Power 90 by itself are short term goals, not ‘healthy living for the long haul.’ I’m in this for the long haul! πŸ™‚ (that’s something I could not say a few years ago since I was always looking too much at short term goals, getting disappointed when the short term goals were not getting met, and then just gave up… no more giving up… )

Day 15 evening — not so hot…

This afternoon I’m not working out. I started the Power 90 tape a few minutes ago and then had to stop it after a few stretches since Tekla needed some help in the kitchen. She’s home tonight. She’s decided to only work on the weekends for now til her school is over in a year. Up til now she was working weekends and on the days she was not going to class during the week too… big changes…

anyways, the reason I’m not working out is not that… it’s that I let myself have coffee today and overdid it with two 16 oz cups of coffee with sugar free hot chocolate mixed in there… The truth of the matter is I had coffee and/or diet sodas the last few days… which is bad. Over the weekend one night we stayed up til 12:30 and that really started it all off since the next morning I was tired and that caused me to crave caffeine a little… and then once that bad addiction started up it just snowballed… Coffee in the amounts I had today makes me have a massive headache that runs from temple to temple and also have a lot of sore muscles if I do workout since it tenses me up and winds me up very tightly… the muscles are tight… the heart rate is up… the ears feel weird which causes imbalance issues since the hairs on the inside of the ears tend to stand up due to all of the crazy caffeine side effects… I need to back off of the stuff… I like the roller coaster that it causes but really hate the coming down side to it… I also hate that it just makes me so damn irritable and anxious for way longer than it should…. but it’s hard to get off of it in the middle of the week like this since tomorrow I can almost guarantee I’ll be tired as heck in the morning like I was today…

Oh well, at least I got this morning’s workout in, and am still in the first 30 days of the 1000 day goal and the ‘real’ goal for this month is to do at least one workout a day, so I’m getting somewhere, and making big accomplishments even if it doesn’t feel like it… πŸ˜‰ πŸ™‚

Day 15 of the 1000 day challenge – Kick Boxing…

Courtesy of Youtube and Bodyrock, here’s the stretching I did this morning before my workout:

Courtesy of Youtube and Adrienne White, here’s the thirty minute workout I did itself right after the stretching:

As I’ve mentioned in previous posts, it’s really amazing how many free workout tapes there are online if you just know where to look! πŸ˜‰ πŸ™‚

No walking/Shovel Glove for a long while…

Today, they found this little guy behind our building at work:
Hisser at QD

Needless to say, I don’t think I’ll be walking out in the peremeter of the parking lot and in the trail out in back of the building where the exercise equipment is that I was on the other day for a while. The woods out there is thick. I have heard rustling in the leaves when back there but assumed it was just squirrels up until now. I guess I’ll focus on the video workouts more for a while. After the knife injury a while back, and the dip injury yesterday, I don’t need to add poisonous snake bite to the list…

DAY 14 – FORCED REST

It’s Day 14 of the 1000 day challenge… I’m taking it easy today and not working out because my back is hurting badly. I think I must have done a little more damage with that dip accident yesterday than I thought I did. However, I’m really hoping it’s just muscle strain and that a day of rest will make it all better. We’ll see how I feel tomorrow. I really hate accidents.

If the pain does not go away, I might eventually have to see a chiropractor? http://en.allexperts.com/q/Neck-Injury-2727/2009/9/Upper-pain-dips.htm… either that or have my wife work on me some more with her massage techniques. She helped my hip/legs a bit last night after the accident. Might have to have her work on my neck/upper back. Neck is feeling similar to the guy’s injuries mentioned in the above link.

Day 13 of the 1000 day challenge..

It’s Day 13 and I just completed the Circuit III-IV tape. I sweated a lot more than normally because I’ve been drinking coffee this morning as my parents gave me some sugar free hazelnut flavoring to put in to coffee last night… Tekla does not drink coffee much so I don’t make pots of coffee any more, and use the little individual packets that come in tea bag type of things. The bleach flavoring or whatever they use in those filters on that stuff is extremely bitter but with a tad of flavoring like this hazelnut stuff it’s tolerable. I basically microwave a cup of coffee with the packet in it, drink it, then refill the water and zap it again without changing the bag. One bag can make about 4 or 5 cups of coffee, that are progressively weaker every cup, but still tolerable. I don’t do that sort of thing much except on weekends, and when I get special little ‘treat’s’ like this flavoring…

I did the Laundry this morning… That’s somewhat of a cardio workout I guess… if you include taking several loads over to the machines across the hall, and then load/unload/fold, etc. Add in a few chores like vacuuming, etc. and it’s sort of cardio. I think I’ll probably make Sundays the dedicated laundry and cleaning day and that way I can count that as one workout sort of and just do one of the workout videos so that I don’t have to take two showers on the weekends. Saturdays will be more sort of default rest/S day.

The bar that I put on top of the stool to do the dips slipped on me while in the middle of the dips today, and I fell down to the floor, giving me a little bit of a back ache in addition to normal aches from lifting the 8.5 lb weights and doing the pushups… so I won’t be using that any more… it’s too dangerous. I was lucky to be on the lower part of the dip when it happened instead of at the top part… or else I might be in the ER right now.

11th Evening – Feeling Strong!

11th Evening of the 1000 day challenge. I wanted to up the ante a bit so Did the Cardio III-IV tape with the 8.8 lb weights. I made it through but my arms, neck, shoulder and legs are burning a little now from that strain… Moving from I-II to III-IV is never easy since they up the speed and lower the break time a lot. I was barely able to work in 15 reps on most of the exercises before they went on to the next one since I was still wanting to do the I-II speeds… I did make it through though.

Tomorrow is a rest day. I think I’m going to need it. It’ll also be a bit of an S day since my niece’s one year birthday celebration is tomorrow!

11th Morning of the 1000 Day Challenge

Day 11’s Morning workout is now complete. I did about half an hour on Wii Fit Plus. I didn’t get but about a handful or the activities done though since I forgot to use the plus and minus signs to find the flags in the radar on the bicycle course, so did about 3 more rounds around the track than I really needed to do, lol.

Day 10 Evening…

Evening 10 of the 1000 day challenge – just completed Cardio abs I-II tape just now. It was hard to get moving at first since this dreary rainy day is having an impact on my mood a bit, but once I got in to it it was not that bad and by the time the tape was done I was feeling great. I do feel this doing the workouts after work is difficult sometimes but if I push through it, it’s usually not that bad, and actually massively helps my mood, self esteem, and outlook on the world in a positive way.

After work, I wrapped a big ‘clothesline’ rope I had in the trunk around the concrete block to make myself a little ‘ghetto bell’ — sort of the poor mans/redneck version of a kettle bell. I have no idea if I’ll use that thing too often, but might. I want to really nail down the two a day workouts and get through them with little/no pain before doing too much of that heavy lifting type of stuff or else I think I’ll overdo it and possibly burn out, which is definitely not something I’m wanting to do… I downloaded mp4 versions of all of the shovel glove moves the other day and finally put them in to plex last night so that I can watch them on the tv from time to time to practice. I probably won’t tonight, but might in a few days. I think doing some of that heavy swinging the pry bars and concrete block around will be something that will be good eventually, but I really don’t want to kill myself or overdo it or injure something by doing that stuff too often or too early… I have had a little taste of it, but need to build up some strength with the daily video workouts til I’m ready to move up to that as a regular part of my routine. Most of the shovel glovers, I think, use that as their primary exercise daily based on what I’ve read about it… I will probably be using it as a sort of secondary strength/power building part of my routine… a way to push myself a little harder… but right now since it’s hard enough to just push through pushing play every day I need to back off a little and not overdo it. I do feel strength gains after the other day swinging the brick around, but there’s no way I’m ready to do it everyday yet… I might eventually make it a once a week or every other day thing or something but it’ll take some time to build up to that. The rope handle probably is going to add a lot of weight to the brick since the cloth material likely will hold a lot of moisture since it’ll be in the trunk every day… I think it was most of a either a 50 or 100 foot of rope that was used. I just wrapped it around the brick creating a sort of handle up top, and then used some duct tape to sort of make the handle hold together. I think the handle may be too wide, but maybe not. I’ll have to adjust it if/when I get around to trying it again… The rope on the brick trick may leave it swaying too much and be dangerous, but I wrapped enough rope around the sides of the handle on both sides that I think it’ll help hold it in place enough that should not be too much of a problem. If it is, I’ll use more duct tape or find some more rope… I think I have some bungees I might have to use on it eventually… Back in college I remember hauling my huge portfolio around all over campus, and it was just a folio with small handles that I used a similar type of rope and tape contraption on (actually that wasn’t rope,… it was a book bag strap that I tied a rope on to), and it held up sturdy with huge amounts of oversized artists paper in it and most of my drawings from several years of school – and I walked all over campus with that, so I think this little contraption should work… I think biggest concern is that the brick may cut in to the rope over time, but hopefully it’s tied on tight enough that won’t be too big of an issue, and even if it is is, a little more duct tape can save the world, lol.

Day 9 Evening workout…

Tonight being the 9th evening of the 1000 day challenge, I pushed harder than I have up til now…

This morning – took concrete block out and put it in the trunk of the car…

At work, walked quite a ways to the car since I parked at the top of the hill on the back lot again today. On the way down the hill, used lunch box to do curls and shoulder flys… I’m actually making that a bit of a habbit these days… doing them on the walk down the hill in to the building and then down the long hall to my end of the building. I also do shoulder flys when I have lunch box going up and down the stairs at lunch to the cafeteria… about 5 shoulder flys on each of the 2 sections of the steps, switching arms in the middle. I then do about 5 or so curls on each arm doing that as I walk from bottom step to my cubicle in the cube cell hell down there (imagine the movie Office Space – I’m already in the basement, lol.. not quite as bad as the movie, but some times it feels like it..)…

After work, walked up to cafeteria and out the side doors next to the cafeteria that opens out to patio… (sometimes this is locked, but not when whether is ok)… from there, walked down the path that the boy scouts built there a couple of years ago. Something that many don’t realize that never explore back there… there’s gym equipment back there.. two inclined benches with bars to put your legs to do incline sit ups, and a shoulder fly machine that uses your own weight as the weight you are lifting… so I did about 10 situps, a few lifts with lunch box next to the bench and then did about 30 or so shoulder flys on the machine… then around the corner and up that massive hill… all the way around building all the way around perimeter of the parking lot did a walk. Finally near the end I got to the hill and climbed it, doing a few more curls, and shoulder flys..

Got to the car and decided that since I had this brick I may as well use it. Put on my webbed work gloves and away I went…

Walked the brick and two pry bars over to the little grove of trees close to where I park. I like this area since it’s about 10 feet wide and surrounded by trees on all sides except on two that face where I park and where the road is… it’s sort of a spiritual little place of sorts.. Not so much in to eastern philosophy yet, but have played lots of rpgs back in the day like Ninjas and Superspies and Heroes Unlimited from Palladium… my wife might teach me some about chi and stuff like that since she’s learning massage therapy, etc. Anyways.. this little grove seems to be high in positive yang chi energy, or whatever if you want to think about it that way… if not, it’s just a nice little place for me to workout… good fung shui or whatever… I love the 5 o clock shadows when I am up there since I’m facing away from the sun and my shadow is following me through this workout… feel like I’m watching some sort of martial arts movie or something…

so… anyways, did several moves with this huge prybar… a few curls… a few overhead holds with both hands, one hand and then the other, a few swings now and then like a sword jab, a few swings around to increase the weight with centerfugal force…a few other moves… then arms were burning since that big pry bar is so heavy so switched to the small bar and did a few of the same moves with it… probably did about 15 reps on each little move… then… when I was really feeling arms starting to get sore… went ahead and went for the killer… grabbed the concrete block tried to do a few moves similar to what I’ve read are typical moves that some folks are doing with kettel bells… swing from between legs with both hand up to overhead. I have no idea how much that brick weighs but it’s not light… Did a handful of those… and then a few curls with the brick…

finally sat down on the brick and just relaxed a little while before hauling it all back to the trunk..

went home… and then did the Power 90 I-II circuit with the 8.8 lb dumbbells (two 4.4 lb weights on each bar).. Did all the moves with as many reps as I could… 15 on most of them, 12 on a few of the push ups where Tony moves on to the next thing before I can move on… Since I took the padding off of the bar that normally went to do leg lefts on bottom of the bench press at mom and dad’s house, I figured why not use it, so used it to balance myself on the stool I use to do the dips… that helped a lot since that stool is not really as wide as my hips so it’s hard for me to grasp otherwise… I might have to eventually tape that bar there so that there’s no chance it’ll slip and hurt me when I doing dips… but for now, will probably leave it loose so I can use it to practice some of the shovel glove moves so that I can get them down for the next time I get out the ol pry bar after work. Don’t want to put the real pry bar in the house since it’ll break something if I start swinging it around in here… the smaller bar from the leg lifts off of the weight bench should do ok for just helping me learn those moves… I think I’m going to be sore tomorrow… but I’m feeling great!

Day 9 – switching it up

It’s Day 9 of the 1000 day challenge, and today I decided to do something a little different…

so.. Tonight I’ll do the Power 90 tape that I’ve normally been doing in the mornings up til now since I really ‘want’ to do that every day if possible, and my body is starting to get used to that workout so it’s nothing unexpected and too hard on me like the fit for duty was the other day. I think doing it at night will make me not give up the evening routine as much as I have been.

That leaves the mornings open to try something new… so I just completed a Martial Fusion Cardio Blast workout this morning on the All Fitness TV channel in the Roku. That was a nice slow paced cardio workout that was awesome. My back is a feeling a little pain since I’m not 100% used to the ‘horse stance’ yet, but it was light cardio and a nice sweat, so I think I might do more things like this in future mornings from time to time. Switching it up works more muscles and makes me work harder since it’s not the same movement every time, keeps me from getting ‘used to’ the same ol routine and also makes it a little fun to try something new now and then.

sore and tired…

I’ve been very sore and tired this afternoon. I think the lactic acid from the overdoing it yesterday afternoon is catching up to me again. Going to not do a workout tonight to let my body repair itself a little before starting it up again tomorrow… eating supper right now right after work… I was feeling famished this afternoon… not sure if it’s really a physical need for food, or a mental thing that is compensating for the lactic acid. Either way… sore, tired, hungry… going to go finish eating now…

Day 8 Morning…

Well, it’s September 11, and my 8th day of the 1000 day challenge. The morning Workout was just completed.

Almost forgot to eat some ham during breakfast, so added that as a note to my daily excel tracker. It’s important to have protein after workouts according to many forums and blogs I’ve read since your body supposedly ‘absorbs’ the protein best within one hour after working out… so I probably will start snacking on a little ham, turkey or something similar after both the morning and evening workout. I don’t plan to do a lot of other snacking, but am considering this an important snack so won’t count it as an S on the No S diet that I’m starting to follow, but not as strictly as I probably should yet… I may even convert it in to supper after the evening workout if I feel the need to eat more since my wife doesn’t always get home til fairly late in the evening, and as mentioned in a previous post, I’m diabetic, so I don’t know if I can keep up waiting for her all the time for supper because I need my energy for the workouts and also to keep up sugar levels since my lunch is actually fairly early most days at work. We are trying to eat healthier… lots of salads, veggies, a few fruits, and stuff like mushrooms, spinach, etc. Lots of salads will probably be our near future.

My typical breakfast these days is a bowl of honey cheerios in milk with ginger sprinkled on it and a couple of teaspoons of milled flaxseed, and sometimes a little sprinkle of tumeric (the ginger and tumeric are supposed to help with inflammation, so in theory help keep pain levels down a little). My typical lunch is a ham, turkey, or some other type of meat sandwich with a slice of cheese, two slices of bread, a sprinkle of tumeric and sometimes some other sort of spice on it – curry, or garlic salt, or Italian, or just the tumeric and somedays not even that, just the turkey and cheese… sandwich has some spinach or lettuce on it most days, but not all days. Sides for lunch are usually some type of fruit – usually an orange, and some type of veggie or ligher version of fruit or light healthy food — peppers, mushrooms, mini-tomatoes, grapes, etc. Suppers vary from day to day, but I’m probably going to try more salads with some meat and light fruits in it.

Last night, after the ‘Fit for Duty’ workout I was fairly sore in back and calves. Luckily, my amazing wife is currently in training to be a massage therapist so she gave me a very nice calf rub last night that helped enormously. I also took a hot bath after that to help a little too. I haven’t had a ‘bath’ for years since I’m usually a shower person, but as I increase the intensity and amount of workouts I’m doing daily, I probably will start doing that more often since that hot water and steam is amazing for the leg pain. I think that I really need to start working bathes in more since my calves get so tight after some workouts if I really push it, and because my shins seem to be a magnet for shin splints if I overdo things too much.

In this mornings workout, I was able to do at least one and a half rounds of jumping jacks and bunny hops before I had to switch to doing the side steps due to the leg pain… so my endurance is definitely improving. I probably will try to stick with the I-II tapes for most of 30 days since I’m working in an evening workout when I can since I don’t want to overdo things and burn out… taking it nice and slow and easy on this round of Power 90 because I don’t have day 90 as my end goal… I have day 999 as being one day away from an end goal… actually, I don’t even really have much of a pre-conceived goal in mind because I think sometimes that type of thing, when it comes to weight loss and getting in shape is really counter-productive…

I do plan to get in shape, get healthy, and ultimately get to my BMI target goal someday… I do not plan on setting a day that I’ll get to that weight goal and then beating myself up if I don’t get there by day X. I just am enjoying the ride towards this healthier way of living… It’s an amazing new way of life! πŸ™‚

Do whatever you must do – whatever it will be – it will be the right choice… No need to beat yourself up if you don’t always meet your goals 1000% of the time… You should be congratulated for at least trying since that’s 90% more than most people do. If you don’t get to where you want to be, just re-adjust, alter course, and head in a new direction unhindered by past failures… No need to beat yourself up for trying to do the right things! πŸ˜‰

Day 7 Evening…

Afternoon/Evening accomplishments for today:
Did one Fit for Duty Cardio workout. Man, that is one hard work. I was expecting something to do with running since it is cardio, but no, it’s all pushups, crunches, squats and suicides!.. Suicides are where you squat down, put hands on ground, kick legs back, do a push up, pull feet back in, and then explode up, jumping as you go… crazy hard stuff that I’d consider power strength training, but that I guess the armed forces considers cardio…

Before that workout, did some walking/exercises at work. We have a tilted bench to do incline crunches on and a machine that lets you pull your arms together by raising your own body weight outside of the building. I did about 20 crunches, and 20 of the arm pull in things… Also did some ‘lunch box’ shoulder fly and curl exercises as I walked down to that equipment and up from there around the building, around the parking lot, and up the hill to where I park now. I have no idea on how far the distance is around the building but basically between going down there, around outer perimeter of the lot, and up the hill, it’s probably about a 10 minute walk or so… I used to walk the lots with my Aunt on breaks in morning and afternoons, but can’t do that any more since she’s probably going to retire in a couple of years, and I never know when my breaks are going to be since I’m always on the phone with insurance companies and may be on hold, or end up in some last minute meeting that was called 10 minutes beforehand that seem to get called more and more these days so scheduling a regular time to take breaks is hard where I work. Same with lunches… Somedays it’s 11, other days it’s 12, sometimes even 12:30 or 1, depending on the meetings that day.. which those calling the meetings never ask the other folks involved when they prefer to take the meeting, etc.. irritating, but that’s the way it works there…

At the car, before coming home, after climbing that hill, I took this long pry bar out of the trunk that I got from my Granny’s house earlier this year and used it to do a mini-workout. Granddad passed away several years ago, and Granny finally had to go to a retirement home, so the kids and grand kids cleaned out what we could this year so that the house can be sold… If you need a great house in Columbia Area, this place is really nice…

Since I’ve been doing this No S thing, the ‘shovel glove’ exercises over there got me interested in figuring out how to do something like that, but since I don’t have a sledge I just used this prybar… It’s less like a barbaric hammer to work out with, and more like a bo staff… pulling a Donatello from TMNT instead of Thor, lol. I have no idea how much the pry bar weighs, but it’s solid steel, and I’m guessing it’s about did 12-20 lbs or so… It’s about the size of a good walking stick… maybe 3 feet long or so… I did about 15 ‘chopping’ type of swings with it on both sides, but since it’s not really weighted like a hammer or axe, it seemed more like extremely heavy baseball swings, so by the end I think I was treating it more like those than like an axe. Then I did about 15 sort of jab moves where I held it up and just sort of jabbed it forward like a sword type of thing… Did that on both arms… then did about 15 moves that were like stirring a witches cauldron in both direction, with hands placed in different positions and holding the thing up to where the top of it was about even with my shoulders… then I did about 20 or so curls with it, and a few one hand curls in each arm too. My hands were all read after that due to callouses that are starting to come up and because the red paint from the thing was coming off like crazy. I’ve got some webbed work gloves that I picked up and put on my lunchbox after I got home so that I can use those if I do that sort of thing again. All this weight training… I’m probably going to sore in the morning… I actually am already there a little. Those suicides are tough on your back if you are not ready for them, and probably are even if you are ready for them…

I’m going to also try to take a concrete brick with me to put in the trunk along with the pry bar tomorrow… because it might work as a neat little workout piece of equipment…

Look out world, the Vigilante known as the Bare Footed Midnight Moon Runner is about to raise from the grave like a Phoenix, lol.

gaS does have an S in it.. but…

Gas does have an S in it, but I need to stop treating days like today when I filled the tank as S days on the No S diet…

What I need to really do is pay at the pump so that I’m not tempted by what’s inside of the gas stations… but ol habbits are hard to break.. so today, I had a 44oz mix of diet mt. dew with a splash of tropicana hawaiian punch to flavor it since dew is too bland by itself… then foolishly had a ‘smoke stack’ — which is a beef jerky type of thing with cheese sticks, and crackers and cheese on top…

then still had the wallet at work, so at lunch overate by having 3 cookies in the cafeteria as well as a 32 oz mix of mt. dew and wild cherry diet pepsi…

What I must do… or need to do… not treat the days I need my wallet (and don’t have it mummified where it takes me 5-10 minutes to unwrap it as a means of keeping myself from having too easy of an access to cash/debit card) as S days, and/or only fill up on gas on the weekends on S days so that way I’m not tempted to overdo it like I did today, and have more control. I wanted to do that over the weekend, but Friday, Saturday and Sunday all three, I managed to say I was going to fill up with gas and did not… part of that saying it might have caused subconsious type of rebellion that caused today’s actions?… also, I think the harder workout today with the dumbbells than I’m used to might have caused some pain or sense of deprivation that caused that rebellion to scream and release itself from the subconsious… old habbits are hard to break, and new ones are hard to establish, but working through it like I’m doing here in this post is one small way I can accomplish just that… now it’s acknowledged, time to move on, and not harp about it anymore, which just causes more negativity snowballs that cause pain and misery. Time to smile in a mirror and move on happily, brush off the dust from this slam on the ground, get up, and move on with even more determination than I had before! πŸ™‚

Day 7 of the 1000 day challenge

It’s day 7 and the workout for today is done! πŸ™‚

I did the I-II Circuit. I upped the weight a little today. Over the weekend I finally found a way to get the little dumbbells to work since I couldn’t use them up til now due to no sleeve on the middle (these are ancient weights from way back when I was in high school, so not all of the parts are there, lol)… Took the foam sleeve off of the leg bar that used to go on the bottom of the bench press for leg lifts and cut it in half, using half for each little bar. Works perfectly on the little weights! Surprised I didn’t think about this up til now… I used 4.8 lb weights on there, so 9.6 lbs on each arm + weight of bar itself, probably makes it close to 10 lbs each. Amazing how much better real dumbbells with bars work than just lifting a 10 lb weight by itself with my middle finger or index finger going through the hole in the middle. This was tough. First time I’ve done this type of workout with ‘real’ bars like this and did it with more than 5 lb weights. I felt the burn. I did end up using the little open handed 5 lb weights on the shoulder fly, but all the other exercises today were using the bars. I’m thinking about possibly doing a workout tape tonight, but we’ll see. If I do, I’m thinking about possibly trying a Fit for Duty podcast or something similar. I’m not sure if my arms are going to be ready for that or not. Will just have to try it and see where I am pain-wise.