Sunday was a 'rest' day, though I did teach class. Monday, Sept. 26, 2011. Training was cut brutally short by a day full of preparations for a presentation I was to give on cultural historical analysis of the French Revolution (you're probably asleep now). Warmup: 10 1 minute rounds of: Rope skipping Ginga Rope skipping (alternating feet) Burpees Rope skipping (feet together) Mountain climbers Rope skipping (alternating feet) Giro de Mao Rope skipping (feet together) Role de Banco Bodyweight Training: A1 Pull Ups: Shoulder width grip (5), Close grip (5), Wide grip (3), Chin Up grip (4), One arm assisted (2) A2 V Ups (tucked): 5-5-5-4 B1 Push Ups (on rings, done from chair now instead of from feet at 45 degree angle as before): Archers (6), Jacknife* (4), Ring Flys (4), Tricep* (4), Wide Grip (4) B2 Arch Ups: 5-5-4-4 *Did the Jacknife and tricep push ups from the floor. Thinking about replacing the Jacknife pushups with Jack Lalanne style Superman pushups (should be good for some comedic moments). paz, dormindo
Tuesday, Sept. 27, 2011. Ross Training ICT #8, consisting of... 5 Pull Ups 10 Medicine Ball Slams 15 Burpees 20 Jumping Jacks The exercises are to be done in 75 seconds at which time, the beep gives you a 45 second break, before starting the cycle all over again from the top. This is to be repeated for 20 minutes (10 cycles). The added diffuculty for me with this training is that the pull up station is in the apartment and I have to do the other exercises outside, so as not to disturb the downstairs neighbors. So, after doing the pull ups, I run down a flight of 20 stairs and do the other exercises until the beep for rest, walk up same flight to await the next beep to begin pull ups. You might say it was an additional exercise added by my circumstances. Results: I completed the ten cycles, but 1 minute 15 is not a lot of time. I'd easily (well, not so easily) complete the pull ups and medicine ball slams, but never got past 6 burpees per cycle and, thus, never got to do any jumping jacks. Worked those stairs, though. Later in the afternoon went for a 60 minute run, covering 6.75 miles. paz, dormindo
Thursday, Sept. 29, 2011. Very short session as I had to give an exam to the undergrads today. Warmup: Skipping rope Ginga Skipping rope Burpees Skipping rope Mountain climbers Skipping rope Queda de quatro circles Skipping rope Troca/Passagem de pernas Bodyweight Training: A1 Body curls: 4-3-4 A2 Lateral Hanging Leg Lifts: 4-4-4 B1 Pull Ups: 5-5-4 B2 Dragon Flags: 4-4-4 C1 Push Ups (on rings): Pseudo Planche (4), Divebomber (2), Pelicans (2 very poor ones) C2 German Hang Pulls: 4-4-4 Skipped my usual Thursday run due to lack of time (meeting, paper, exam). That sucked. paz, dormindo
Friday, Sept. 30, 2011. Ross Training EIT #3, consisting of: 400 meter run 20 Medicine Ball Slams Rest 60 seconds Repeat 6 times I did this at the local park, which is slightly more than 800 meters around the outer perimeter. As a result, I left the medicine ball in one location and when I got half way around the park (400m run) to the other side, I substituted pushups (one area where I could use help). This led to me doing 3 sets of the medicine ball slams and three sets of 12 pushups (regular, wide arm and 'diamond' variations--chest touches the ground, of course). The one Ross workout where I can feel like a champion! The rest rightly kick my rear! paz, dormindo
Saturday, Oct. 1, 2011. Did my weekly LSD run today for one hour and 30 minutes, covering 8.91 miles, so I was slightly slower today than I typically am. We'll see how it goes next week. paz, dormindo
Sunday was a 'rest' day, as I taught class. Monday, Oct. 3, 2011. Warmup: 10 1 minute rounds of Skipping rope Ginga Skipping rope Burpees Skipping rope Mountain climbers Skipping rope Queda de rins Skipping rope Troca/Passagem de pernas Bodyweight Training: short session A1 Pull Ups: 5-5-4-3-2 A2 V Ups (from L-sit position, knees bent, on floor): 3-3-3-3 B1 Pushups (on rings, feet elevated slightly above horizontal by stool): 4-4-3-2-4 B2 Archups: 4-4-5-4 paz, dormindo
Inspired by JWT, I will start keeping track of what I eat in this log as well. Furthermore, I will outline some monthly goals at the beginning of the month and assess any gains at the end of each month. paz, dormindo
Tuesday, Oct. 4, 2011. Warmup of 4 minutes of solo capoeira, followed by 3 minutes of rope skipping. Ross Training ICT #9, consisting of: Burpees x 60 seconds Chinnies x 60 seconds Divebomber Pushups x 60 seconds Lunges x 60 seconds Medicine Ball Slams x 60 seconds Rest x 60 seconds Repeat for 3 sets Completed it, though the third set was tough (in future, I need to keep track of the reps in the timed challenges). Followed the ICT with 15 minutes of working on footwork patterns in ginga. This afternoon I ran for 60 minutes, covering 6.8 miles. paz, dormindo
October goals. Running: get my pace up to 8 minutes per mile during my weekday runs (Tues. and Thurs.); get my LSD run up to one hour and fifty minutes and 11 miles of distance. Bodyweight training: get my reps into the 5-7 range and reintegrate static holds into my workouts. Capoeira: Reintegrate my 4x week at home training schedule. Etc.: Start rock wall climbing and playing some pickup basketball. paz, dormindo
Okay, today's food: Morning Banana smoothie (18 bananas and water) Afternoon Huge salad, consisting of... 15 or so small spinach leaves .75 head of romaine lettuce a few pickle slices a sliced up banana pepper 2 sliced up olives 1/2 an avocado 1/2 a small tomato about 20 grape tomatoes one large carrot one medium cucumber Late afternoon/early evening 3 figs (the rest weren't ripe yet) banana smoothie (19 bananas and water) Water intake for today (not including smoothies) was 1 and 1/2 liters Total calories: 4,321 Will put the nutritional breakdown in a separate post in case people want to skip it. paz, dormindo
Everytime I read someone's food log, I get hungry, even if I just ate. It's just sounds so.....good! Heck, even water seems appealing when listed in a food log. Anyways, nice going so far.
Nutritional breakdown, Oct. 4, 2011. Nutrition Summary for October 4, 2011 General (93%) Energy 4321.1 kcal 138% Protein 61.2 g 78% Carbs 1070.7 g 161% Fiber 137.6 g 362% Fat 28.6 g 82% Water 4296.7 g 116% Vitamins (97%) Vitamin A 43224.0 IU 1441% Folate 1539.0 µg 385% B1 (Thiamine) 2.0 mg 164% B2 (Riboflavin) 4.0 mg 304% B3 (Niacin) 35.8 mg 224% B5 (Pantothenic Acid) 17.5 mg 349% B6 (Pyridoxine) 17.3 mg 1333% Vitamin C 550.3 mg 611% Vitamin E 10.8 mg 72% Vitamin K 983.8 µg 820% Minerals (93%) Calcium 574.2 mg 57% Copper 4.4 mg 484% Iron 20.0 mg 250% Magnesium 1435.9 mg 342% Manganese 14.2 mg 619% Phosphorus 1293.0 mg 185% Potassium 18748.7 mg 399% Selenium 47.2 µg 86% Sodium 1029.8 mg 206% Zinc 9.5 mg 87% Lipids (40%) Saturated 6.9 g 34% Omega-3 1.7 g 104% Omega-6 4.0 g 24% Cholesterol 0.0 mg 0% paz, dormindo
That's pretty impressive. Which calculator did you use for that? A bit high carb for my liking, I try and keep carbs in the 50 - 200g range unless I'm doing something exceptionally energy draining. Am I right in remembering that you're vegetarian?
You're correct in remembering that I'm vegetarian--though I suppose fruitarian might be accurate, as fruit makes up the abundance of my diet. I eat high carb as I do a bit of running and biking in addition to my MA training and, quite frankly, I feel weird if I get a lot of protein and really sluggish if I have a lot of fat. As for the calculator, I use Cron-o-Meter. I use the desktop version, though there is an online version as well. Both are free. You get colorful charts and the like to chart your progress. I'll demonstrate tonight when I post up today's food log. Thanks for the inspiration to add this to my log. paz, dormindo
And, while I'm giving credit where credit is due, I want to acknowledge that my shifting my goals to 5-7 reps for BW exercises is thanks to Bigmikey's recommendation to do away with a set number of reps and have a range that you work with. This, I feel, will make me push a bit more. Thanks, Bigmikey! paz, dormindo
Wednesday, Oct. 5, 2011. Rest day today. Gotta grade papers--oh joy. Will post the food log tonight. paz, dormindo
Funny - I'm the opposite. Lots of carb now makes me feel hyper if high GI, sluggish if medium or low gi in high quantities, whereas fat I just burn with no highs or lows and I need protein! I try and keep fruit to a bare minimum and get most of my nutrients from meat and low carb veg.
Food for today and since JWT was asking about food calculators, I'm posting the images from Cron-o-Meter. It'll save me some typing anyhow. 3,914 calories in total. paz, dormindo
