Fight Camp Day 3 or 4

I was not able to get a work out in yesterday :-(.  I was stuck at work and my Travel didn't get me in to Pittsburgh really late.  I was able to make it to the gym this morning, even though I wasn't feeling it due to lack of sleep. Here's what I did:

5 minute Concept 2 Rower for warm up
Deadlift 5x5
135 X 5
185 X 5
225 X 5 X 5

Then 5x 1 min hard row then 1 min rest


The hotel I stayed at in Pittsburgh, The Westin, has a great gym.  I'm bummed I'm only finding out about this now.  They have actual barbell free weights, hence the deadlift today.  I plan on making it my regular hotel and will be doing a 5X5 Linear progression of the deadlift and bench.  They only have a smith machine for squatting, so may have to get creative. 

All for now.

Fight Camp Day 2

Tap Cancer Out Jiu Jitsu fundraiser and tournament is March 29, 2020.  I signed up.  I am going to take getting ready for the Tournament seriously.  Yesterday's training:  Jiu Jitsu class.  Today I warmed up with 10 TGU, then 4 with the shoe and 2 with a 15lb KB.  Then I did 50 Russian Kettle Bell swings with a 40 lb bell.  Then 20 minutes on the eliptical (HR kept around 145).  Finally I did one round of 20 prisoner squats (just air squats with your hands behind your head); 15 Push ups; 25 glute bridges; 15 y-raises; and finally 20 lunges.  The lunges are supposed to be jumping and the work out should be three rounds, but I want to ease into this.

Tomorrow will be a run walk 1/1 for 20 min, then will try this mobility work out:

Mobility Workout A (from https://www.bjjee.com/articles/how-to-stay-in-shape-for-bjj-when-travelling/)

Hindu Squat 25

Hindu Push Up 10

Side Lunge 15ea leg

Supermans 10 w/5s hold at top

Sit Through 20 (10ea direction)

Day 6

This morning, I woke up and felt great and today's work out was a lot of fun. Today is day 6 of the LuRong Champions Challenge.  We did the benchmark work out today at the gym:  One minute of work and one minute of rest for 12 exercises (really 6 separate exercises each done twice).

Now, it's time to work on my mobility and then off to the movies with the family.   Couldn't think of a better way to spend a Saturday.

Trying to out run my mouth

I've heard it said before that you can't out exercise your mouth, so I've decided to jump in with my friends at the gym and participate in the 2015 LuRong Nutrition Challenge. I've done this before and felt great once I got through the first week or so.  The challenge runs for 7 weeks and I'm looking forward to getting some health back...OK, who am I kidding, I want to drop 50 pounds.  I've crept back up to 280 pounds and I'd like to be in the 230s to 240s.  I know at a lighter weight, my joints won't hurt as much.

So on the eve of the challenge I am preparing myself for the journey.

Being Human

I am fallible.  My last post was about the Robb Wolf challenge which I did the month of November.  December was a time of holiday, family time and not worrying so much about anything.  We are now 2 weeks into February.  My diet has not been nearly as disciplined as it "should" have been.  My work outs have been consistent, but the actual performance has been both good and bad.

I just keep showing up.  I will break through...

Little Changes

Two weeks in...13 pounds and 2.5 inches. I haven't had much inclination to write much about my experiences, but I think it is important for me to at least put up the numbers.

A friend of mine, a long time ago, got a fortune cookie with the message: speak less of your plans, you'll get more of them done. Hopefully I may get some writing inspiration, but right now I just feel like going down stairs and making some coffee.

I will discuss the physical changes later: 13 lbs, 2 1/2 inches. I will say that seeing these numbers give me reassurance that I'm on the right path. Off to the coffee maker.

Checkin' In

Today is day 9. Nine days ago, I challenged myself to clean eating. No flour, sugar or dairy. I've been weighing, zoning and blocking my food. I missed the flour products the first couple of days, but I really don't miss them all that much right now.

My goal, 30 days. There must be something to this though, because I'm feeling better. The joints aren't hurting as much, I'm loosing weight (about 7 lbs to date) and my workouts are getting to be fun.

We were working on the hang power cleans and according to Lis, I had pretty good form on this one. My elbows are breaking as I come off the ground to throw myself under the weight.

Today's workout, was 49 minutes of torture called "Grindy". This is where the Cindy workout (5 pull ups, 10 push ups and 15 squats) is combined with Grace (30 Clean and Jerks for time). What this looks like is 10 Clean and Jerks followed by 5 rounds of 5 pull ups (I'm still on the bands, but damn close to a pullup), 10 push ups and 15 Squats, repeat then finish with 10 more Clean and Jerks. This is done for time. The rx'd weight for the clean and jerk is 135 lbs, but after dumping the second one (fell right on my arse) I ratcheted down to 115. I wanted to make sure that I could get all 30. By the 50th push up I couldn't imagine my arms allowing me any more so for the second "Cindy" round I had to drop to knee push ups. My time through this challenge was 49:24.