Still In The Hunt

There's 17 days left in the challenge and I'm going to have to double up to make my RT/CT and 40-4-40 goals. Work has been busy lots of travel and a week without a rental car and a different hotel every night didn't help.

I've used the gym membership as much as I can and I think it's paying off.  After being away from from a barbell for a solid year and a half I've managed to get both my deadlift and ATG squats back up to 225lb for reps. Hey, it's a start.....

I've ran over 13 miles in the last 7 days, with a couple of those runs being over 4 miles......still not a runner but I'm contemplating a few of the local mini-tri's or a 10k...we'll see.

The diet has been so-so, nothing that bad, still eating clean but more than I should and for whatever reason there has been lots of specials on beer at the grocery store.

I'm still in the hunt and trying to get re-focused.....

Picture Of The Day

Sign at dinner the The Dixie Springs Cafe' & Lounge

Picture Of The Day

As seen in Hattiesburg MS

Picture Of The Day

Blue Monster Energy Drink Ford Fusion Edition....

Picture Of The Day

Alligator Alley East bound.

Picture Of The Day

Meeting Time

Picture Of The Day

Morning Cardio

Possibly A Third One This Year

Looks like they've added another Warrior Dash in Florida...Set for January 2011....I had thoughts of heading to TN this September in order to complete the Triple Crown but now I might not have to wander all that far. Mud, Sweat and Beer......

I Thought This Stuff Only Happened In Florida

A police officer in Independence, Missouri, who thought he was killing an alligator on the loose actually shot a life-size concrete lawn ornament. The police department ended up apologizing to Rick Sheridan, the cement gator’s owner. Sheridan heard gunfire as he was working in his garage last weekend. When he went out to see what was going on, he discovered several police officers with their guns drawn. “The officer fired two rounds and killed my concrete, ornamental alligator,” Sheridan said. The police department said a man called to report his children had seen an alligator. The police department checked with state conservation officials and were told they should kill the animal if they could find it. Sheridan said he has found the alligator to be more effective than “No Trespassing” signs to keep strangers from wandering onto his property. He said vandals just rip the signs down. LINK

This is the reason that I have one of those "Lawn Gnomes" in my front yard.

Rewiring The Body

Two weeks into working out in a gym and my body is sore in places that it hasn't been sore in for years....but it's a good kind of sore.

Last Thursday I did over squats, an exercise that has been absent from my programs for years, and my shoulders still felt it on Friday.  Yesterday was back squat day! Due to a jacked up L1-L5 I've stayed away from back squats for the last 18 months. During that time I've done DB lunges, sled pulls and Goblet squats and really concentrated on strengthening my core. Yesterday I re-watched EliteFTS so you think you can squat series on You Tube since I've been out of the groove for a while. I managed to work up to a set of 175, far from where I had been in the past but it felt good. After I was done one of the trainers came over and said I had one of the best squat forms that he had ever seen........since he didn't try to sell me a block of training sessions I taking it as him being serious LOL.

This morning was cardio day..... a 40 minute run. I manged to knock out 3.4 miles running HIIT style. My total for the week was just under 10 miles, not bad for someone that's not a runner.

Oh yeah, I still haven't gotten on the scale to find my starting weight for this challenge.....I should have made it my goal to be under 210 instead of just losing 5lbs, oh well live and learn.

Been There

Worth The Watch

An Audio Post

Just trying something different - an audio post - 6 minutes of your life that you will never get back..

Day One

The latest 52DC challenge began this morning and runs till July 22nd, my anniversary.
Since I've recent;y joined a gym I'm dragging out a template that I did several years ago from Men's Health Power Training.
Week 4A
Hang Power Clean
Front Squat
Single Leg Romanian Deadlift
Bench Press
Bent Over Alternating Dumbell Row
Push Press
Single Arm Pulldown
Seated Russian Twist
Plank

Week 4B
Hang Power Snatch
Lateral Stepup
Zercher Good Morning
Close Grip Bench Press
Standing Cable Row to Neck
Jackknife Pushup
Mixed Grip Pullup
Seated Russian Twist
Plank

Week 4C
Snatch Pull
Split Squat
Single Leg Back Extension
Reverse Grip Bench Press
Facepull
Push Jerk
Side to Side Pullup
Cable Wood Chop
Plank

Week 5A
Muscle Snatch
Single Leg Squat
Romanian Deadlift
DB 1 Arm on Ball
Facepull
DB Split Jerk
Chinup
Barbell Torque
Plank

Week 5B
Hang Power Clean
Back Squat
Single Leg Good Morning
Bench Press
Two Point Dumbbell Row With Twist
Push Press
Single Arm Pulldown
Swiss Ball Weight Roll
Plank

Week 5C
Snatch Pull
Bulgarian Split Squat
Romanian Deadlift
Dumbbell Incline Bench Press
Standing Cable Row to Neck
DB Push Jerk
Chinup
Barbell Torque
Plank

Week 6A
One Arm Dumbbell Snatch
Overhead Squat
Single Leg Back Extension
Incline Bench Press
Bent Over Two Point Dumbbell Row
Push Jerk
Pullup
Cable Wood Chop
Plank

Week 6B
Clean Pulls
Stepup
Seated Good Morning
Side to Side Pushup
Standing Cable Row to Neck
DB Push Press
Mixed Grip Pullup
Wood Chop on Knee
Plank

Week 6C
Power Clean
Split Squat
Single Leg Romanian Deadlift
Dip
Facepull
Split Jerk
Side to Side Pullup
Seated Russian Twist
Plank

The first exercise is 3 sets of 3 the rest of the exercises follow reps of 10,8,8,6. This program contains a lot of volume but I will enjoy the variety of the exercises.

My goals

CE:90
RT: 20
CT: 20
PG1 (40-4-40):
PG2 (Drop 5lbs):
PG3 (No Alcohol 40 days):

PG1 40 minutes of exercise for 40 days
PG2 Hey everyone can afford to drop 5lbs
PG3 I always have 3 PG's...so it's no beer while on the road only on Friday and Saturday nights.

I'm Back

As yet another 52 Day Challenge approaches I am reminded that I haven't updated my blog in a month or so.....

I did manage to participate in yet another Warrior Dash. What a blast Mud, Sweat and Beer. the best part was that both my wife and my Mom were able to participate.

Where else can a 47 year old cover himself in mud and then get 3 free beers and a medal? This is the second Warrior Dash that I've worn this same shirt and this time my Mother took on the challenge of getting the mud out of it.....

At the race end most donate their shoes where Green Sneakers washes and then washes them again and ships them off to those who need sneakers....not a bad way to be a humanitarian and get 3 free beers.




Since the last warrior dash I've eased off the weights, it's really been the first break since last summer. I did manage to keep up with my cardio logging approx 12 miles or so a week. My weight has held between 214 and 218 those 3 free beers have planted themselves right on my hips.

I joined a local gym.....The special that they were running was one of those deals that I couldn't pass up. This evening was my second visit and lo and behold there he was 18 years old 6' 2" 140lbs and doing curls.....in the one and only squat rack...I almost pee'd in my pants.

My goals for the Summer Challenge are as follows
CE: 90
RT: 20
CT: 209
PG1: 40-4-40
PG2: Drop at least 5lbs
 Why is that 210lb mark so damn elusive?