Plumb Tart Two-a-Day: July 21st

My wife is an amazing cook and baker.  Here is a picture of her Plumb Tart, which along with a busted-bike-crappy-day, is the reason for today's two-a-day:

here is the workout: which is the exact same 12 days that I did on Monday:

The Workout

1 Burpee
2 Mt. Climbers 1 Burpee
3 Bird dogs 2 Mt. Climbers 1 Bird dog
4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
8 Bicycles 7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
9 Push ups 8 Bicycles 7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
10 Arm Extensions 9 Push ups 8 Bicycles 7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
11 Crossover Crunches (each side) 10 Arm Extensions 9 Push ups 8 Bicycles 7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
12 Burpees
12 Mt. Climbers
12 Bird Dogs
12 Crunches
12 Lunges (each leg)
12 Prisoner Squats
12 Dips
12 Bicycles
12 Push ups
12 arm extensions
12 Crossover crunches (each side)
11 Crossover crunches (each side)
10 Arm Extensions
9 Push ups
8 Bicycles
7 Dips
6 Prisoner Squats
5 Lunges (each leg)
4 Crunches
3 bird dogs
2 Mt. Climbers
1 Burpee

Good Morning McDonald's Workout: July 21st

I am afraid that I am bound to turn into one of those old men that gets up well before dawn and has jack squat to do, so he goes and hangs out a McDonald's, drinking coffee that is the same temperature as molten lava, and complaining about life with other bored old geezers that can't sleep.  This fear is part of the reason why I have fully embraced working out early in the morning.  Because I'm just not that social or good with name, and those gripe circles just look they take a level of commitment to social interaction that I am pretty sure I'm incapable of maintaining.  Granted those old bastards all seem to hate people, a trait I both share and admire, but for some reason they congregate together to share their disdain for the human race and talk sports, while prefer sit alone in my fantasizing of world devoid of Steve Doocy, reality TV, and text messaging ,where people bike everywhere, and high Fructose corn syrup is considered a toxic poison.  People might be think that the gym is a social place, so what's the difference?  Well, it is a social place and I do interact with people, but with the help of my i-pod, I am able to limit the nature of those interactions and whittle them down to a level that I can handle.  So the gym is my firewall against becoming the a bitter old McDonald's early morning curmudgeon.  There is real difference is here because as a kid, I just dreaded finding myself old as dirt and waiting to die in the McDonald's at butt crack of dawn. And, at least if I am a the gym I'll feel like I am fighting against death as oppose to waiting for it

Anyway, here is the results of today's workout:

Swimming:
2 laps -- Frog
20 laps -- Crawl

Abs -- Bicycles 50
       -- Crunches 50
       -- Crossover Crunches 50 each side
Rehab -- Calf Raises 10 each leg

Lifting: Tuesday 20th

Holy-moly!  I am caught up to today with this Blog.  How the heck did that happen?  Maybe I have sweat out my procrastination gene?  Hmmm . . . doubtful by the site of all the mail that needs sortin' in my apartment.  Really, some of this stuff might need to be carbon dated.  Regardless of just how it happened, I am actually blogging about today's workout, which was good.  I am starting to enjoy lifting somewhat, but I would much rather be running.  Despite the soreness and occasional inflamed feeling, I still think that it is improving, and I am still hopeful that I will be running again by the first week of August.

I lifted upper body today, and everything went well.  I made a lot of good choices regarding the weight I was lifting, and was able to keep my spine from resembling a crazy straw by the end of the workout, which is really about all that one can hope for, aside from not doing a full face plant in front of the entire gym, which I was also able to avoid!  That make to lifting sessions in a row where Newton has not decided to make me his Bitch!

The Workout:

--Chest--
Dumbbell Press:

12 reps @ 30lbs
10 reps @ 35lbs
8 reps @ 40lbs
6 reps @ 45lbs
12 reps @ 30lbs
Dumbbell Flyes: 12 reps @ 25 lbs . . . I tried 30lbs, but it kicked my butt.

--Back--
Pull ups:
12 reps @ level 20 assistance
10 reps @ level 19 assistance
8 reps @ level 18 assistance
6 reps @ level 17 assistance
9 reps @ level 20 assistance DNF

Seated Cable Rows:
12 Reps @ 90lbs

--Shoulders--
Seated Dumbbell Press:
12 reps @ 25lb
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Reverse Flyes:
12 Reps @ 100lbs

--Biceps--
Alternate Hammer Curls:
12 reps @ 20lbs
10 reps @ 25lbs
8 reps @ 30lbs
6 reps @ 35lbs
12 reps @ 20lbs

Alternating Dumbbell Curls:
12 reps @ 30lbs

--Triceps--
Dips
12 reps
10 reps
8 reps
6 reps
12 reps
Seated Triceps Press (two handed):
12 reps @ 40lbs

12 Day of Christmas -- Gimpy Achilles Style -- Monday July 19th

First thing first --my Achilles seem to be getting better -- I think, hope, pray . . . well actually not pray . . . the higher powers out there don't need to be bothered with my whining.  I'll save the prayers for something truly horrid like cancer or hemorrhoids.  Regardless, the Achilles feel more sore and weak than inflamed.  The left one has always felt worse than the right one, but they both seem to be improving.  I've been riding my bike pretty much everyday since I got over my chest infection.  I ride to the gym and work both, which help keep my legs active while my running is curtailed and gives me a good warm up.  But there is of course the rick of over doing it, so I am still doing my stretches and exercises . . . maybe not as regularly as needed, but I am trying.  I think that it will be at least another week before I attempt my first run. 

Since I chose to be an idiot on Sunday, I didn't think it would be a bright idea to swim or lift on Monday, so I decided that I would do a modified 12 days of Christmas workout that avoided all of the running.  I wasn't really sure if it would do enough, but the changes that I made to the workout were ample.  I wasn't wasted at the end, but I felt it for sure.

The Workout

1 Burpee

2 Mt. Climbers

1 Burpee

3 Bird dogs

2 Mt. Climbers

1 Bird dog

4 Crunches

3 bird dogs

2 Mt. Climbers
1 Burpee
5 Lunges (each leg)
4 Crunches
3 bird dogs
2 Mt. Climbers
1 Burpee
6 Prisoner Squats
5 Lunges (each leg)
4 Crunches
3 bird dogs
2 Mt. Climbers
1 Burpee
7 Dips
6 Prisoner Squats
5 Lunges (each leg)
4 Crunches
3 bird dogs
2 Mt. Climbers
1 Burpee
8 Bicycles
7 Dips
6 Prisoner Squats
5 Lunges (each leg)
4 Crunches
3 bird dogs
 2 Mt. Climbers
1 Burpee
9 Push ups
 8 Bicycles
7 Dips
6 Prisoner Squats
5 Lunges (each leg)
4 Crunches
3 bird dogs
2 Mt. Climbers
1 Burpee
10 Arm Extensions
9 Push ups
8 Bicycles
7 Dips
6 Prisoner Squats
5 Lunges (each leg)
4 Crunches
3 bird dogs
2 Mt. Climbers
1 Burpee
11 Crossover Crunches (each side)
10 Arm Extensions
9 Push ups
8 Bicycles
7 Dips
6 Prisoner Squats
5 Lunges (each leg)
4 Crunches
3 bird dogs
2 Mt. Climbers
1 Burpee
12 Burpees
12 Mt. Climbers
12 Bird Dogs
12 Crunches
12 Lunges (each leg)
12 Prisoner Squats
12 Dips
12 Bicycles
12 Push ups
12 arm extensions
12 Crossover crunches (each side)
11 Crossover crunches (each side)
10 Arm Extensions
9 Push ups
8 Bicycles
7 Dips
6 Prisoner Squats
5 Lunges (each leg)
4 Crunches
3 bird dogs
2 Mt. Climbers
1 Burpee

Now that I see this all written down it looks sort of psychotic, which is sort of my goal I guess, so I am happy with this workout.

Gym Dunce: Sunday, July 18th

I wanted to Swim on Saturday.  Don't ask me why, but for some reason swimming was really important to me on Saturday.  I wouldn't even consider lifting or doing anything else.  It is not like I've become hooked on swimming or anything.  I enjoy my time in the water, but I'd much rather be running if I had the choice.  But Saturday, swimming was all that I could think about.  However, there was a constant rumbling of thunder all afternoon, which frustrated me even more because it wouldn't rain.  It would just thunder ever so often, making it impossible to swim because the Y won't let into the water for 20 mins after thunder is heard--Nazis!  I even went there once and just so I could make sure that they weren't letting people swim.  Honestly, I am not sure why I even bothered to confirm it with my own eyes -- really -- like they were going to let people swim just this one time as long as they promised not to tell.  Anyway, around 4:30 the sky opened up and the rains started, which allowed me to put my mind at ease and give up on swimming for the day.

However, I had planned to lift on Sunday, so the thunder storms and my refusal to let nature alter my plans left me with a dilima.  Should I swim on Sunday, Lift, or do both?  I thought that doing both was just stupid, so that's what I did.  Why?  Because sometime we are all stubborn dumb asses, and apparently this was my weekend to shine.  I decided that for safeties sake that I should swim first, lest I drown because my arms were to tired to swim after lifting.

The swimming was no problem, but the lifting truly sucked causing me to curse my jackass self nearly the whole way through, particulerly during the chin-ups and the Alternating Dumbbell Curls.  The underside of my left shoulder in the back right around my arm pit was killing as I did the chin-ups, my form was sloppy as hell during the ADC's.  I had to stop several time to rest so that I could correct my form.  I am really lucky that I didn't hurt my back.  Truly, I wish that I could say that I'll never do this again, but sometimes . . . we all just get a touched in the head and act the fool.



The Workout:

Swimming:
2 laps Frog
20 Laps Crawl

Lifting:

--Chest--

Barbell Press:
12 reps @ 25lbs
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Dumbbell Incline Press: 12 reps @ 35 lbs

--Back--
Pull ups:
12 reps @ level 20 assistance
10 reps @ level 19 assistance
8 reps @ level 18 assistance
6 reps @ level 17 assistance
6 reps @ level 20 assistance DNF
Wide Grip Lat Pull Down:
 12 Reps @ 100lbs

--Shoulders--
Seated Dumbbell Press:
12 reps @ 25lb
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Reverse Flyes:
12 Reps @ 100lbs

--Biceps--
Alternate Dumbbell Curls:
12 reps @ 25lbs
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 15lbs
Preacher Curls:
12 reps @ 50lbs

--Triceps--
Dips
 12 reps
10 reps
8 reps
6 reps
12 reps
Triceps Kickbacks:
12 reps @ 15lbs

Free Falling -- Second Day of Lifting: Thursday, July 15th

Thursday morning was my second day of lifting and it felt good.  I wasn't nearly as sore afterward either.  I did have one small mishap, when I got my feel tangled up in some weights and fell down.  Luckly, the only thing that I hurt was my pride.  This is the second or third time that I have fallen down in public this year.  Everytime, I've been able to bounce back up pretty quickly, but I've never been able to fall without people taking notice.  I would like to think that my falls have all possesed a modicum of style and panache, but  . . . ummm . . . no . . . when you are as big as I am, there is very little that is graceful about falling down, espeically when you holding 30lb. dumbbells.  Anyway, here is the workout:

--Chest--
Barbell Press: 12 reps @ 25lbs
                      10 reps @ 30lbs
                        8 reps @ 35lbs
                        6 reps @ 40lbs
                      12 reps @ 25lbs
Dumbbell Flyes: 12 reps @ 25 lbs

--Back--
Pull ups: 12 reps @ level 18 assistance
             10 reps @ level 17 assistance
               8 reps @ level 16 assistance
               6 reps @ level 15 assistance
               3 reps @ level 18 assistance DNF
One-Arm Dumbbell Rows: 12 Reps @ 30 lbs

--Shoulders--
Seated Dembbell Press: 12 reps @ 25lbs

                                     10 reps @ 30lbs
                                       8 reps @ 35lbs
                                       6 reps @ 40lbs
                                       9 reps @ 25lbs DNF
Reverse Flyes: 12 Reps @ 110lbs

--Biceps--
Alternate Dumbbell Curls: 12 reps @ 15lbs
                                        10 reps @ 20lbs
                                          8 reps @ 25lbs
                                          6 reps @ 30lbs
                                        12 reps @ 15lbs
Hammer Curls: 12 reps @ 25lbs

--Triceps--           
Dips 12 reps
        10 reps
          8 reps
          6 reps
        12 reps
Seated Two Arm Tricep Press: 12 reps @ 30lbs

Weds July 14th: More time in the H2o and some abs

The heel felt a lot better on Weds.  I woke up pain free and stayed that way most of the day.  Also, the chest infection felt much better, some coughing in the morning but for the most part, no problems.  However, Tuesday, I was sore as hell from the lifting and swimming.  It had to take the day off because I could hardly lift my arms above my head, which is a really good sign that I need to make these changes.  I put some under worked and overlooked muscles to good use.  Wednesday morning I was looking forward to swimming that I just popped right out of bed.  The soreness was still there from the day before, but it wasn't that bad once I got in the water.

The workout:
2 Laps: Frog
25 Laps: Crawl
3 Laps : Frog

Abs:
50 Bicycles
50 Crunches
100 Cross over crunches 50 L & 50 R
25 Bird Dogs

Monday July 12: Swimming and Exercises

Still trying to rest the Achilles, which are beginning to feel better, so I  swam this morning and attended the latter part of Plycore where I did some the exercises that I thought would not hurt my heel.  When they were doing things that I couldn't I did some rehab exercises and abs.  I think that this will be my approach for the next few weeks or until my heel improves to the point that I am pain free for an extended period of time.  On a side note, I am really enjoying my swimming I think that it will really reshape my workout.  I already feel more eager for my workout than I had been recently, so if there is a bright side of this injury, it's that it has give me a good reason to change up my workout.

The Workout:

Swimming:
2 laps Frog
20 laps Crawl

Exercises:
50 Crunches
50 Crossover Crunches Left
50 Crossover Crunches Right
25 Bird dogs
heel raises 10
walking lunges: back and forth across the width of two basketball courts
heel raises 10

walking lunges: back and forth across the width of two basketball courts
heel raises 10

walking lunges: back and forth across the width of two basketball courts
Side oblique Crunch 15 each side

Sun July 11th: First Day Lifting

Wow, talk about a change of pace.  I knew that switching to weights would be a big change, but it was shocking just how strenuous it felt.  One of my co-workers gave me this workout plan that he has been doing since January, and I decided to give it a try.  I didn't really follow it correctly, but it was either way it was still a beast.  I will do it right next time.  I know that this change will be good for me because I have been doing a lot of conditioning but not as much strengthening.  I know that lifting will increase my metabolism, which will help me to burn more fat as I build more muscle. However, the danger with lifting and building muscle as you main way of losing weight is that if you don't keep up with it you weight will return quickly, which is one of the main reasons that I have avoided lifting until now.  But, I think that now is the time to make the switch because my body has gotten used to the workouts that I have been doing for the last six months, so I am no longer getting the most effective workouts.  By switching things up, I'll force my body to make adjustments and thus get a more effective workout.

Here is the workout:

Chest: Dumbbell Bench Press: 12 reps @ 20lbs, 10 reps @ 25lbs, 8 @ 30 lbs, 6 @ 35lbs.

          Cable Crossovers: 12 Reps @ 30lbs

          Dumbbell Flyes: 12 Reps @ 20lbs
Back: Pull Ups (assisted): 12 Reps @ 18A, 10 @ 16A, 8 @ 15A, 6 @ 14A (Lower #A is less help)
          Wide Grip Lat Pull downs 12 @ 110lbs
          Straight-Arm Pull downs 12 @ 20lbs
Shoulders: Seated Dumbbell Press: 12 reps @ 20lbs, 10 reps @ 25lbs, 8 @ 25 lbs, 6 @ 30lbs.
                 Reverse Flyes 12 @ 110lbs
                 Straight Arm Dumbbell Rows 12 @ 15 lbs
Biceps: Alternating Dumbbell Curls: 12 reps @ 20lbs, 10 reps @ 25lbs, 8 @ 30 lbs, 6 @ 35lbs.
            Hammer Curls: 12 Reps @ 25 lbs
            Preacher Curls: 12 @ 50 lbs
Triceps: Bench Dips 12 reps, 10, 8, 6
             Seated Triceps Presses (two arms) 12 reps @ 25 lbs
             Triceps Kickbacks: 12 @ 15 lbs

This kicked my butt.  However, I plan to do it again this week.  It was really effective, and I am still sore from the pull ups!

July 2rd to July 9th: Shutting It Down

I had hoped that it would not come to this but no real choice in the matter because when you are sick, you're sick.  I went to First Friday last week and had a nice bike ride, checkout the video here: July First Friday Bike Ride 

During the ride I felt really bad, lots of congestion and when we were riding up hills, I felt like my lungs were going to burst, and these hills we were going up were nothing. As much as I didn't want to, I realized that I was sick and getting worse.  I thought that I might be able to shake it if I rested on the 3rd and 4th.  I had already planned to take the 4th off because of the Holiday and my wife was returning that night, and I planned to spend my free time before my building's BBQ cleaning house.  I also thought that this would be a good time to give my Achilles a rest a well.  I was off on the 5th, but I wasn't planning to do much because I wanted to spend the day with my wife before we would have to go back to work on the 6th, then I off again on the 7th for my Birthday.  Anyway, I took off till the 7th, then tried to go back to the gym and rum, but I felt horrid afterwards, at long last I gave in an went to the doctor yesterday and got some antibiotics, so I should be back in full swing on Monday.  TheAchilles' are getting better, but I need to be careful.  I am shocked by how well my mind has done during this time away from working out.  But, I realized that I had been wearing down for a while and really need to take this time to get back to full strength.  No use in fooling myself.  Just take the time and get back in the gym when I feel better.