The Longest Day

Well the official start of the 52 day challenge today (technically yesterday).  I'll do a recap of the past couple of weeks:  RT's and CT's fell off sharply.  I'm going to blame finals for that.  But with the exception of one night out with a friend, I made it tobacco free, smoked a couple that night.  So that's the big win.  I somehow pulled out a B in Pediatric Nursing, so that was a huge relief.  I'm not going to lie, it was pretty tight there at the end.  I've got my Medical-Surgical Nursing final in about 7.5 hours, so here's hoping that goes well.  Unless I totally bomb the final I should wrap that up with a B as well.  I may have a cheat tomorrow to celebrate the end of the semester with some classmates, but don't look for that to be a habit.  As it stands my goals for the official challenge are:

CE - 85/104
RT - 20
CT - 20
PG - 5% Body Weight Loss
PG - 52 Tobacco Free Days

I'm feeling pretty good right now coming off that B.  I've got to work Friday, Saturday & Sunday this weekend and next, so I'm going to be hating life, but I did have some time off this month and the money will be nice.  That being the case, I'm probably going to be getting off to a sluggish start but the wrath will be coming on Monday for sure.  Having the whole day off through out the week should give me time to really hit the gym hard.  Also, I'm sure most of my friends will be hitting the beach or the lake before 3rd semester starts up, so it should give me some real time to focus.  

End of week recovery

Yesterday I did my RT before watch and my max heart rate was about the same as the first day. So it went back up a few beats per minute but I also took less rest in between. Ate clean all day on watch felt much better after eating two salads full of spinach. It's crazy how just pumping my body full of spinach makes such a significant different in my energy levels. The day before I didn't have any salad and was seriously struggling by the end of watch. Yesterday I didn't hit a wall at all and was fine driving home. Today I did the RT before work again and this time didn't rest at all in between arms for the Turkish Get Ups. I felt fine and the heart rate didn't go crazy or anything. The Man Makers went fine and the max heart rate was 191. But the last couple days my left trap has been bothering me and I think I might have tweaked it. I wanted to make all 5 work outs this week but next week I'm going to lay off any shoulder/back exercises and hit the lower body ones to let the upper body heal. Looking forward to hearing about your progress and hopefully everything is going alright.

Sedit qui timuit ne non succederet

"He who feared he would not succeed sat still"...I like the latin intros. Especially when it's applicable to what we're doing. It's much easier to sit around and feel sorry for ourselves and just not even bother because the journey seems too long or the objective unobtainable. So I think that deserves some credit already. Anyway, keep up the motivation, even though at times it's easier to just say screw it.

Didn't post yesterday cause of internet problems but I kept clean (I sound like a drug addict) and the workout went well. It was the first time I used my heart rate monitor for the workouts since it had been packed away from the move. It was definitely good to use it as a way to tell how hard I was actually working. HR hit around the 160s during the TGU and my max heart rate reached 192 during the last few Man Makers. Today Max Heart Rate reach 189 at the same place. So within a day my body already adapted, if only a little. This morning I accidentally I lost count and did 6 TGU on the left side and didn't even notice. But when I was substantially faster on my right side I figured I must have added one. That definitely is an improvement over day one when my shoulder failed at the top of number five on both sides. Anyway, I'm definitely feeling good about my plan and I can tell that I'm building a good base and working muscles that I'm not used to.

Hope you stayed on the wagon at Ricky Wayne's but if not, it's not the end of the world and I know you'll just pick right back up when you get back. I completely agree about revamping the amount of CT and RT for the 52 day challenge. You should constantly be assessing how your progress it going and changing the program to keep you moving forward. I'm 100% behind you on the choice to hit up cardio harder. I mean, sure doing RT will build muscle and increase your metabolism etc...but it's that high intensity stuff that will really give you that extra boost. So keep up the sprints and intervals and stay motivated.

Morituri te salutant

Are you not entertained?

Latin for, "Those about to die, salute you."  That's been in my head today.  Probably in regards to my respiratory exam today.  It was brutal.  Hopefully everyone made it out alive.  It was also in my head on the treadmill tonight.  That was some brutal shiz, but I'm getting better every time up.  That's always something to bring you back.  You know I am amazed at how much the Marine Corps taught me about running.  Now a little history: I've always HATED running.  There has never been a time in my life when I thought, "Hey, I know, I'll go run."  There were a few drunken nights in college when that seemed like an awesome idea, but I'm strictly speaking about times when I was in my right mind.  All that being said, after all this time, I still remember how to run.  When I was younger I used to tighten my entire body when I ran. Jaw clinched.  Hands balled into fists.  Scowl set firmly upon my brow.  (That's how much I hated running.) That's all just wasted energy.  These days I'm loose and relaxed.  One thing I have now that I didn't have access to in college is an awesome playlist.  It's so helpful to take your mind off the monotony and just run with the song.  Or to use the song as a benchmark, "I'm going to go as hard as I can through this chorus."  Other milestones on the run:  

1) I got really pissed at one point (I guess just thinking about certain circumstances going on in my life).  It was awesome to be able to instantly run that negative energy out. 

2) There were a lot of gym rats in there tonight and I could just feel their eyes on me.  Whether it was real or imagined it was motivating as hell.  I imagined they were placing bets on how long I would last.  Spite has always been a driving force with me.  

The biggest problem I'm having is after a CT like that one, I don't have anything left for an RT.  In the past I've always put a higher priority on my strength training, and I could always half ass a CT afterwards.  Well after a true 100% effort on the treadmill, there's nothing left in the tank.  I'm going to have to split my days and readjust my goals for the upcoming challenge.  See this challenge for me is about health.  I'm always going to be a strong guy (God willing).  I need to get some flexibility and endurance.  I want to start enjoying my youth while it's still here.  To do that CT's are going to have take precedent.  

lol, for posterity's sake I guess.  Not quite as intimidating as Maximus... Not yet! 

Insert clever title here...

I need to start stepping up my clever and motivational titles since you're clearly blowing me out of the water with yours...not to mention your high speed pics, videos and songs...Well day one of the five day work out went great and I felt really good. Faster times again for everything and I started thinking to myself that I'm not pushing myself hard enough....but that was after I laid motionless for a good 15 minutes on the floor while my heart rate dropped back down to normal post workout...so maybe I'm fine where I am. Either way, this is all about building a solid base and I know I'm tempted to bite off more than I can chew from fear of not pushing hard enough to improve. But speaking of heart rate, I should actually start measuring resting heart rate in the mornings as another way to measure progress. Clean all day today and tomorrow should be another ground hog day of errands. Hoping to make it to the gym for an additional workout before running errands all day, but we'll see. I'm glad to see that you're making the sacrifices and hitting the gym when you'd rather be sleeping and making those tough decisions that are really going to pay off in the long run. Keep up the awesome work and we'll talk soon.

Scars are souvenirs

"Scars are souvenirs you never lose
the past is never far."

Ever have one of those days when you just feel like a song?  This is the song I feel like today.  No under lying reason, no symbolic message.  I just feel like this song, just kind of melancholic.  On a happier note.  I rocked an RT and a CT this morning.  I got to the gym about 0400, and it was awesome.  I was a little rushed, but I still got in almost 2.5 miles.  My pace improved a lot from the other day.  It was a little harder getting started that early, but I feel great knowing that I'm done for the day, and I did what I needed to do.  Here's a couple of shots from this EARLY morning's workout. 

My Nicoderm patch.  Motivating.

Roman - 2, Treadmill - 0

No one's perfect...

Hey Man, sorry I didn't post yesterday but I was having internet issues since I'm not at work. I ended up having three beers at the going away party and then ate clean the next day until I went out to dinner again with work friends and unless you go to eat Subway in this country, nothing is clean. So temptation hit me too and now I'm down two days on the clean front. I know that you might be regretting the pie now, but don't feel bad about the occasional slip-ups. The way I see it, you shouldn't deprive your body to the point of uncontrollable temptation to begin with so the occasional piece of pie or beer or whatever is only natural and in the grand scheme of things, necessary. I think the whole point of this journey is that you establish a lifestyle of healthy choices and understand and see the benefits of those healthy decisions. And if you do that then you're no longer a slave to temptation. I'm on the fence for the argument that "just one's not gonna hurt" because I definitely believe that you can't deprive your body to the point you break down, but health is also a series of conscious decisions about what you put in your body and it's the sum of all those decisions that result in either a healthy lifestyle or a poor one. So far this week your sum is definitely toward the healthy choices and so that's something to be proud of and strive to achieve next week. Tomorrow starts day 1 of the 5 day work outs plus incorporating cardio and other lifting. I'm on night was wednesday and thursday so I'll at least be able to get the dumbbell work out in before I leave for work. Keep the strength and I'll talk to you soon!

It's 3 AM

"It's 3 am I must be lonely." 

Well after a mediocre day (fitness wise), I'm awake and contemplating hitting the gym in a few minutes.  I didn't stay on course with the diet, although I wouldn't call it a typical "Roman Cheat."  The grandmother came into town yesterday and brought with her some low sugar coconut pie that was calling my name.  CE goal is now out of reach, since I was shooting for perfection.  No physical activities, unless washing the car while chasing two kiddos counts (It really should).  I've got a 12 hour shift coming up, and a long night ahead studying respiratory, God be with me.

CE - 7/8/30
RT - 2/12
CT - 1/10
PG - 4/15

In this life

"In this life, you don't have to prove nothin' to nobody but yourself." - Fortune.  

Whenever I need some additional motivation, I think about those movies and songs that inspired me to keep on keeping on.  Rudy was always on that list.  I'm needing some motivation today.  

Yesterday was definitely a tough day.  I knew work was going to be tough: doughnuts, bagels, and coke products abound.  But I made clean choices.  Numbers through yesterday.

CE - 6/6/30

RT - 2/12

CT - 1/10

PG - 3/15 days clean

I don't know what I'm going to be able to work in today, as I'm currently enjoying a day off with the kids.  It's looking like a "dirty dozen" day or something like that.  After a night wedged between these two I might need to partake in some yoga or something.  How children can sleep in contorted positions like that will never cease to amaze me.  

No Brats for this guy!

So despite there being Brats at the command picnic, I did not partake (mostly because I was on watch and couldn't go and no one brought me any)...but bottom line, still clean now for 6/6...I have a goodbye party for a friend tonight at a pub so I may drop that down to 5/6 depending on whether or not I'm forced to do "goodbye shots" although since I have to drive home on poorly lit, badly paved English roads, I'll most likely take it easy.

The work out went great this morning and I did both sides of the TGU in 1:00 and felt great. I did the Man Makers in 1:47 seconds and did all five in a row without stopping...unlike the first two sessions. Session 1 I did 2, had to rest, did another 2, had to rest some more, and then finished the last one. Session 2 I did 3, had to rest and then finished the last 2. Session 1 took 6 minutes, session 2 took 4 minutes and so I'm happy with 1:47. My times went down from the TGU from 2 minutes in change, to a minute in a half to one minute. So that's progress. Next week the goal is as little rest in between all reps and sets and then raise the reps the week after plus start incorporating my regular cardio and lifting plan.

Keep the motivation strong man. It's easy to keep pumped after three days but just keep the same level of intensity and you'll destroy it. Talk to you soon!

Get up you son of a bitch

"Get up you son of a bitch, cause Mickey loves ya!"  

That's how I feel right now.  Like I just took a shot from the champ.  Well tonight marks my first serious attempt at a CT in some time.  I hopped on the treadmill.  That's right the mf@#& treadmill, not the elliptical, not the bike.  There is a reason that I've avoided that hell spawn for over five years and you guessed it, pain.  But you know what?  It was fantastic.  I put in three miles.  Now for some of you runners out there saying, "So what?"  I would like to direct you to another site.  Maybe this one would be more to your liking.  I did a combination of HIIT and SS cardio.  When the music hit me AND I could still breathe I kicked it up substantially.  The following photo should serve as evidence that I am not bullshitting.  And for clarity's sake I am in the bathroom, I don't typically photograph myself at the gym.  Usually other people photograph me.  I also knocked out an RT for those playing at home.

The gym had its usual cast of characters come and go while I was on the deathmill.  We saw the classic short-tatted-to-the-nines guy that did curls for 30 minutes while his girlfriend was leisurely walking on the treadmill beside me.  I was 10 minutes in when she got there and I stayed on about 10 minutes after they left.  Take that oddly-attractive-roadie-lover-girl.  I forgot my headphones so I just cranked the iPhone on speaker.  Those poor bastards got everything from T.I. to Killswitch.  I figure after almost 15 years of proper gym ettiquette I'm entitled to be the ass.  Although I didn't take the cake.  Lo and behold while I'm sweating my Nicoderm patch off, I see a teenager lifting (you guessed it - biceps), and his gatorade bottle was slowly filling up with - wait for it - dip spit.  Good for you son.  I seriously had a Shawshank moment when I saw that: "I want to talk to him. I want to try and talk some sense to him, tell him the way things are. But I can't. That kid's long gone and this old man is all that's left."  Speaking of Gatorade, you guys are gonna love where I picked up my hydration.  It's so fitting.

You think I'm walking to Publix after that?

Edit: Just for clarification, I got a Powerade Zero at the package store.

I love Gerard's brats!

Hey man, in case I don't get a chance to post when I get home, I'll be irresponsible and update you at work (which I should probably take more seriously since I wasn't paying close enough attention yesterday and let a classification mistake get by - who's got two thumbs and getting a security violation? This guy...) Anyway, still doing well on clean eats and hit 4/4 so far. Working out tomorrow morning and then stepping up the frequency next week to all five mornings of the exact same workout and see how that goes. 2nd work out was easier than the first and hopefully tomorrow feels even better. We have the command picnic tomorrow so I might use one of those as a non clean half day depending on whether or not they serve Brats...but I'm on watch and so won't be able to go anyway. Keep the motivation up and even though 12 RT sessions seems brutal, if it were easy, everyone would look like Gerard Butler in 300. Hope your test went well!

Trying to be somebody

"Cause i'm trying to be somebody
I'm not trying to be somebody else"

That's what I'm talking about.  One of my favorites.  

Posting results from yesterday:

CE - 2/2/30

RT - 1/12

CT - 0/10

PG - 1/15

I don't know what I was thinking with that RT goal.  I must have been a little out of it.  12 sessions in 15 days.  That reminds me of college.  I actually might have to double up a bit to make that one.  Oh and here's a shout out to my nursing school peeps that obviously read this enough to make fun of me.  Thanks for your readership.

Practice makes perfect

You know how you get to Carnegie Hall, doncha? Practice.

Maybe Aldo the Apache was onto something.  Today was the first day of putting my best laid plans into practice.  Practice went well.  Got up early this morning for a clinical rotation at Glenwood.  They take care of autistic and emotionally disturbed youngsters out there; it was something to see.  They definitely don't pay those people enough for what they do.  I ate some oatmeal for breakfast and a nice lean lamb salad at Taziki's during our lunch break.  After wrapping things up I made my way to the gym for my first RT session.  It was solid.  Maybe a 7/10.  I came home and made a nice chicken salad sandwich for dinner.  No mayo makes me sad, but it was clean as a whistle.  Lots of pepper sauce, and some mustard made it at least bearable.  I've been pounding the H2O all day, and I'm feeling pretty good.  The hardest part of the day was the no tobacco PG.  But it's almost 2000 and I'm clean so far.  Hopefully that gets better.  

I've got a huge test in Pediatric nursing tomorrow, so that's #1 on the list.  But I'm going to get an RT and a CT tomorrow.  Wish me luck as I pull yet another all-nighter.

Love, Commitment, and Turkish Men

21 July - Hey buddy, I hit the weights this morning and did my 5 Turkish Getups, 5 Man Makers and added 10 dumbbell swings, all with 40 pounds...definitely was winded afterward. Clean eating going well too...I already declined Cinabuns, Chocolate chip cookies and sausages...That's love and commitment. Hope your first day is still going well. Keep the faith.

Punishment

When asked what made him different from the criminals, the Punisher's response was simple "They've got something to lose."  I guess that makes me a criminal?  Time to pull myself out of the gutter and dawn the black jacket again.

Thanks Tom for the motivation. It's time to quit playing around, time to quit making excuses. It's time for punishment.

So with that I'll go ahead and post my goals for the upcoming 2 weeks (15 days to be exact). I'm looking to get in the groove and start off the next 52 day challenge with a bang.

For the new folks out there, first a lesson in vocabulary.

CE - Clean Eats

RT - Resistance Training

CT - Cardio Training

PG - Personal Goal

The clean eating blocks are 2 per day. That way if I blow it for breakfast there's no excuse for not getting back on track at lunch.

CE - 28/30

RT - 12

CT - 10

PG - No Tobacco