Stress and Sanity Mangagement through Physical Activity

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dogchild
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Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Tue Jun 22, 2010 10:48 pm

Well,

I took the last two weeks off, mainly. I ate and drank and went fishing, then ate and drank some more. Not surprisingly, I put some weight back on, back up to 232#. My foot is no longer hurt, and it's been two weeks, and I'm starting a new "program" so it's time for a new log.

My life is kind of a mess right now. I got married just under a year ago, my wife found her long lost sister and is going to meet her in a couple days, I got laid off two weeks ago, and we're moving in July, so I've been selling and giving away a lot of my stuff. We're trying to fix our place up so hopefully we can rent it. To top it all off, I'm pretty sure the world is shaking itself apart, either economically or with peak-oil related problems.

So there's that.

I have a bunch of 15-25 minute workouts that I've clipped over time, and I'll be working through these. I'm going I'm just going to keep it short and random and shoot for about 3x a week, with yoga on the off days. I don't expect great gains from this or anything, it's really to maintain myself with some physical exercise to help reduce stress and maintain sanity.

I'm drying out, as I've been averaging about 4 drinks a day or more over the last two weeks. I picked up smoking again somewhere, so I'm quitting that too. And I think I need to quit eating. I'm going to try an alternate day fasting program, fasting on the days that I lift for 16-32 hours. This is a bit crazy, but it's easier than obsessive calorie/carb/fat/whatever counting.

So today went pretty well. I didn't quite fast--I had the last soda in the fridge. I'll be eating something tonight for dinner, too.

"Superhero workout" by Mike Mejia

I did this in a circuit, resting about a minute between each exercise. I repeated the circuit 1x

Spiderman pullup: Overhand pullup with one knee at a time coming to the bent elbow. 10 reps
Hulk superleap: half-squat to jump, 10 reps
Superman back extension: a back extension with arms extended, I held 5 lb. weights in each hand. 10 reps.
Thor's Hammer: curl and press an olympic bar. Due to space issues (kept nailing my power rack) I used an underhand grip to press. 6 reps.

Took about 20 minutes total.

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Fri Jun 25, 2010 5:33 am

Wednesday: Went to meeting with HR to figure out if they can offer me something else. No word yet. Walked a bunch. Drank 1 beer, no cigarettes.
Thursday: "Muscles Built to Move" by dos Remedios. Fast around 20 hours. Drink 4 beers, no cigarettes. A friend took me out for drinks.

Cycle, doing the max reps in 30 secs, then resting 30 secs between each set,
1. Judo Pushup
2. Seesaw Lunge (lunge forward, then step into another lunge back) right foot
3. Plank reach--a one handed push up with the other hand sliding overhead. Used a bit of paper to make the sliding hand go out smoother. Alternate hands
4. Seesaw Lunge (left foot)
5. Full Squat, Jump, repeat

Repeat 3x

This gassed me pretty good. Not a bad little workout. I'm curious how well this retardo @fit style of training with no progression will work.

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dogchild
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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Wed Jun 30, 2010 11:19 pm

Weekend--off, too much crap going on still.

Monday, fasted, no workout.
Wednesday: Fasted 21 hrs at time of workout

dip/pullup: 10/10, 10/5, 5/3 with 2 minute rest periods
swing: 2 handed 24kg swing, 3x10, 1 minute rest periods

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dogchild
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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Sat Jul 03, 2010 3:50 am

Friday,

Fasted around 20 hours. Pullup 3x8, Dip 2x8, got a phone call and ended up distracted from my workout as an old friend dropped in.

TomFurman
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Re: Stress and Sanity Mangagement through Physical Activity

Post by TomFurman » Sat Jul 03, 2010 4:24 am

Your Avatar. Blue Bully, or Gotti bloodline?
"There is only one God, and he doesn't dress like that". - - Captain America

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dogchild
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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Wed Jul 28, 2010 3:59 am

TomFurman wrote:Your Avatar. Blue Bully, or Gotti bloodline?
Your guess is as good as mine; probably better. The last dog I actually owned was 15 years ago, the dogchild name is reference to something probably better forgotten, but no other type of avatar really makes sense.

I am moved in temporarily at my parents place; August 1st I move into a place that's about $1000 less than what I was paying per month, but I will have to take a bus into work for a total of 1.5 hrs of commute time a week. I was able to get another position in a different department with my same employer. I was able to rent my condo out and the last month has been a dizzying array of moving, helping other people move, scheduling work, doing work, and massive amounts of cleaning.

The only problem being that, since June 6th when I got laid off, I have put on 15-20 lbs. This morning weighed in at 240 lbs with a 43.5 in waist, which is pretty terrible.

The best thing for me is to get back into a schedule, so here it is:

Diet: NoS and Glass Ceiling, with a GOWAD (gallon of water a day) policy.

Exercise: Dan John's 40-day exercise program with the following exercise selections:
Squat, Bench, Pullup, Hanging Leg Raises, DB/KB Swings. 10 minutes of mobility daily, 20 minutes of cardio to replace all the walking I was doing. Workout Monday-Wednesday, Friday-Saturday with shopping and food prep on Thursday and Sunday.

The idea is basically threefold:
1. start slowly so I can ramp up later as needed (if you start with 500 calories of all-protein, 2 hours of long-slow distance training and tabata sprints daily, you have nowhere to go from there. This is supposed to be a sustainable level of a program that I can complete in about 45 mins-1hr). 2. Start establishing some habits so I'm used to working out every day again.
3. establish some 'baseline' levels of fitness so I know if changes are working or failing. (e.g. I add tabata sprints with the weights. Does it work or hurt?) The basic plan is to work this plan for a month, then measure how the changes I made worked, then make a single change to my diet or exercise plan at a time.

Here's how today went:

AM: Got up and did Maxwell's Daily Dozen. Once I unpack my foam roller, I will do Joe DeFranco's Agile 8 to warm up. Walked up 10 flights of stairs.
PM: 135# x 2 x 5 for Squats, 65# (each hand) DB Benches, my extra hefty bodyweight for chins, hanging leg raises (fairly easy), 55lb. swings x 20. Dinner, steam bath and epsom salts in a hot jacuzzi.

Complied with my dietary restrictions. 5 quarts of water, 3 meals and 2 beers.

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Thu Jul 29, 2010 2:52 am

AM: Up, walk on treadmill between 1-1.5% grade at 3-4 mph for 20 mins, 2 minute cool down.
Tactical walking.
Lunch: 20 minute steam bath. Maxwell Daily Dozen (couldn't get foam roller-buried too deep) 10 reps, 10 minutes total.
PM: Pullup 2x5, squat 145# x 2x5, bench 135#x2x5, hanging leg raises 1x5, 55lb swing x 21 reps. Took about 17 minutes.

Total of about 47 minutes. Perfect because I wanted to do more and held back. My chest is surprisingly sore--must be the extended ROM with dumbbells.

Complied with all dietary restrictions, 5 quarts h20, 3 meals, 0 drinks.

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Sat Jul 31, 2010 6:39 pm

7/29 - Off, complied with dietary restrictions
7/30 - AM 20 minutes at 4-4.5 mets elliptical. Got feverish and achy in the afternoon/evening so I didn't train. After sleep I am just feeling tired, so I may train today. Took an 's' day on diet; still down 4-5 lbs.

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Tue Aug 03, 2010 3:18 am

8/2/2010
AM: 20 mins stepper
PM: Daily Dozen, Pullup 2 x 5 x BW, bench 2 x 5 x #155, squat 2 x 5 x 175#, hlr x 5, 25 x 55# swings

adhered to all my dietary restrictions

this weekend I got off track due to sickness etc. so it's good to get back on track.

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Sat Aug 07, 2010 6:22 pm

8/3, workout 4 of the planned 30 workout 'cycle'.
AM: 20 mins cardio

PM:
SQ 2 x 5 x 185#
BP 2 x 5 x 175#
PU 2 x 5 x BW
HLR 1 x 5
Swing 30 x 55#
Complied with dietary restrictions, no time for mobility.

8/4
AM: did Daily Dozen
PM: off to celebrate new job, overshot my two drink max.

8/5
AM: did 20 minutes 1-2% grade, 2.0-5.2 MPH, 9 METS on treadmill
PM:
Daily Dozen
SQ 2 x 5 x 215#
BP 2 x 5 x 185#
PU 2 x 5 x BW
HLR 1 x 5
SW 30 x 55#

complied with dietary restrictions, 2 glasses of wine--up until 'late' like 11PM

8/6
AM: slept in until 6:15 AM, no time for cardio
PM:
SQ: 2 x 5 x 135#
BP: 2 x 5 x 135#
PU 2 x 5 x BW
HLR 1 x 5
SW 20 x 55#
No mobility or cardio, another late night.

8/7
AM: treadmill did 20 minutes 2% grade, 2.5-6.0 MPH, 10 METS max. I increase by 0.5% grade or 0.1 MPH each 30 seconds, so start at a walk and end at a jog.
Daily Dozen
SQ: 2 x 5 x 185#
BP: 2 x 5 x 155#
PU: 2 x 5 x BW
HLR 1 x 5
SW 25 x 55#
's day' so had cinnamon rolls for breakfast
This workout is harder when performed all in one session.

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Sat Aug 14, 2010 5:11 am

8/8 - Sunday: off, got an hour massage, broke my drink maximum
8/9 - Monday, AM: 20 min walk. PM: 2x5x225# SQ, 1x4, 1x5x205# BN, 2x5xBW PU, 1x5xHKR (hanging knee raise), 20x55#swing. No mobility.
8/10 - Tuesday, AM: 20 min walk, PM: 20 min walk. No mobility, ate out and ate 2nds...3rds... etc.
8/11 - Wednesday, AM: 20 min bike, PM: 2x5x245# SQ, 2x5x135# BN,2x5xBW PU, 1x5xHLR, 25x55# swing, no mobility.
8/12 - Thursday, Off, but kept on diet.
8/13 - Friday, PM: Mobility-Daily Dozen, 1x2x255#, 1x5x225# SQ; 1x2x225#,1x4x205# BN, 2x5xBW PU, 1x5xHLR, 35x55# swing, 20 mins bike.

Need to do more mobility. Also, sticking to diet is very important when you are more liberal on the weekends.

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Wed Apr 20, 2011 1:39 am

By the way, I have gout. That is what the messed up foot was about.

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Mon Nov 14, 2011 1:54 am

May 25, 2011
Pull-Up:
x5, 4, 4, 3 ,2
Dips
x5, 4 , 4, 3, 2

(superset with 3 minute rests)
Body Weight Squat:
12, 12, 11, 10, 10 ,11, 9

Done tabata style. Score = 9, move up to weighted goblets next

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Mon Nov 14, 2011 2:02 am

May 26, 2011

Turkish Get-Up (kettlebell):
53.0 lbs x 10 x single
Done as singles alternating left/right (5 per hand)

One-Arm Kettlebell Clean:
53.0 lbs x 4 x 5
in conjunction with military press, alternating sets right to left
Standing Military Press:
53.0 lbs x 4 x 5
Dips:
5, 5, 4, 3, 2
Superset with pull-ups, 3 min rests between each superset
Pull-Up:
5,5,4,3,2
Superset with Dips, 3 min rests between each superset
Crunch:
20
Standing Calf Raises:
240.0 x 15
240.0 x 15
one leg, bodyweight (240 lbs)
Body Weight Squat:
x5

Weird layout due to fitocracy quest whoring

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Mon Nov 14, 2011 2:19 am

May 27, 2011
Pull-Up:
6,5,4,3,2
superset with dips, 3 minutes between sets
Dips
6,5,4,3,2
superset with pull-ups, 3 minutes between sets

Two-Arm Kettlebell Swing:
53 lbs x 50, 30
finisher, 1 min rest between sets

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Mon Nov 14, 2011 2:23 am

May 30th, 2011

Dips/pullups superset
6,5,4,3,3
3 min rests between supersets

Two-Arm Kettlebell Swing:
53 lbs x 80
finisher

walked dog 1 mile

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Mon Nov 14, 2011 2:39 am

May 31, 2011
Walking:
30 mins, 1.5 mi
interspersed walk/run with dog

Dips superset with pullups
6,5,4,4,3
2.5 mins of rest in between supersets

Goblet Squat (kettlebell):
16 lbs 10,9,9,9,9,8
finisher, done tabata style. Move to 8 sets next time. Brutal!

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Mon Nov 14, 2011 2:48 am

June 1, 2011

Walking:
45mins 2.3 mi
Walked with Dog, sprint, walk, stop

Dips superset with pull-ups, 2.5 mins between sets
6,5,5,4,3


Turkish Get-Up (kettlebell):
53 lbs x 10 x 1
alternating left/right (5L/5R)

One-Arm Kettlebell Clean & press
70 lbs x 2 x 3 L/R alternating

Crunch x 50
fitocracy quest whoring

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Mon Nov 14, 2011 2:52 am

June 2, 2011
Walking:
45 mins, 2.8 miles
Walking dog, no running
Pull-Up: 6,6,5,4,3
superset with dips, 2.5 mins of rest between supersets

Two-Arm Kettlebell Swing:
53 lbs x 25,25,25,10
1 min rests. Very tired from dog walking. she's wearin' me out.

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Mon Nov 14, 2011 2:57 am

June 3, 2011
Pull-Up:
7,6,5,4,3
superset with dips 2.5 minutes between supersets. No finisher, did squats in separate session pre-bath.

Walking:
00:30:00 min 2 mi
hobbled about with dog. Lower legs shot from minimalist shoes. Need to build up to these walks better, but the dog isn't going to wait.

Goblet Squat (kettlebell):
18 lbs x 12,12,11,9,9,9,9,8
tabata finisher

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Mon Nov 14, 2011 3:00 am

June 4, 2011

Walking:
1 hr 2.8 mi
easier walk with dog

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Mon Nov 14, 2011 3:02 am

June 6, 2011
Walking:
45 min 2.1 mi
Pull-Up:
7,6,5,4,4
superset with dips, 2 min rests between supersets

Two-Arm Kettlebell Swing:
53 lbs x 40, 35, 25
1 min rest between sets

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Mon Nov 14, 2011 3:24 am

June 7, 2011

Pull-Up/dip superset
7,6,5,5,4
2 mins rest between supersets

Goblet Squat (kettlebell):
25 lbs x 10, 9, 10, 9, 8, 7
tabata style finisher, work up to 8 sets next time at this weight
Walking:
45min, 2 mi
walked dog

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Tue Nov 22, 2011 3:48 am

June 8, 2011
Walking:
1:00:00 3 mi
walk dog outside

June 9, 2011
0:45:00 || 2.2 mi
walk dog

June 10, 2011
Walking:
1:00:00 || 2.5 mi
walk dog

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Re: Stress and Sanity Mangagement through Physical Activity

Post by dogchild » Tue Dec 06, 2011 3:54 am

june 12, 2011
Walking: 1:30:00 || 4.5 mi
Pull-Up:
12
max test.
Dips - Chest Version:
20
max test. Dip PR I believe.

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