Not Much Time to Write

Its getting really busy at work for me so I will have to log on tonight and post something more. Just fyi, I was not walking funny all weekend, my body was fully recovered the next day from my adductor soreness. I was shocked, I guess my body is getting better and better at recovering.

Went to my inlaws place in Charlottesville this weekend, no worries about CE’s stayed on track there. More later…

Busted Up

I really fried my adductor muslces during my workout tonight. I must have no life to be posting this at 8pm Friday night, but when your married you are usually home. Anyhow, I was going through a series of thrusters and I noticed my adductors were tight. Next thing I know I am actually sore during the workout, so I stopped immediately and did not complete the full thing.

I attribute it to improper warm up, which I know I did not do properly tonight, ugh… I know I am going to be walking funny the rest of the weekend and I hate that.

Hope you all have a safe a healthful weekend, enjoy!

-Kevin

Experimentation

I might be experimenting with my diet soon. I have been reading up on Zone/Paleo/IF diets that Crossfitters are putting into place. After reading some of the articles regarding Paleo/Intermittent Fasting I think I am almost sold on trying it as an experiment. Read www.fast-5.com www.theiflife.com

Interesting, more later on what I decide on doing…

That Lady Can Talk…

My Grandma called from Kentucky last week with a favor to ask. One of her friends lives right down the street from me in Alexandria and she had purchased some Hummel’s from her and was wondering if I could pick them up. Of course I told her I could, called the lady, and scheduled a pickup for yesterday around 7p.

I get home from work, me and the misses chat a bit and run on ver to pick up the Hummel’s. She invited us in and had us take a seat. She then proceeded to talk our respective ears off about the olden days and how they used to work together at the FBI. She then went into her personal life and how happy she was to be moving to Florida. Finally, we found a stopping point and we tried to scuttle on out the door as quickly as we could (we both were starving by this time). She followed us out and continued talking to us for about 15 more mins on the front doorstep, the whole time I’m holding a box of old hummel’s.

By the time we got out it was around 9 oclock. So the misses convinced me to go to Taco Bell… I fully indulged and got two beef and potato burritos (with ebans instead of beef), a cheese quesadilla, and a bean burrito. Killed it, back on track today though.

It was also a scheduled rest day, adn I got 9 hours of sleep last night so I am feeling pretty good.

CE: 12/16/90 CT: 2/20 RT: 2/20

Weird Night

What a strange night last night was. There are two parts to the story.

First, I was out last night doing my HIIT workout. I typically run on the stretch of road that goes underneath the wilson bridge overpass here in Alexandria (aka S Royal St). It stays pretty barren, the limited lighting and the graveyard make it a not very inviting place at night and the most people I usually see during a session are one maybe two. So I am running along when all of a sudden I notice headlights behind me. I try to move out of the way but the car is following me. Finally I stop and turn around and realize it is the police! They pull up beside me and inform me that someone from the neighborhood called and said I was loitering and disturbing the peace. They asked what I was doing, and I explained to them that I was doing a HIIT session, which they didn’t realyl understand. After taking some time to explain the dynamics of HIIT we all came to agreement that I was indeed not loitering since I was on public property and I wasn’t disturbing the peace since the only sound I was making were my feet hitting the ground. The cops got ready to drive away, they looked and me and said, “run quieter,” and drove away. Needless to say I just continued on with my HIIT session. I’ll be damned if some paranoid fogey is going to stop me from my HIIT sessions. I mean what can i do run in slippers? I really can’t see the other side of the fence on this one and normally I try to be open minded.

Anyhow, now that I had my run in with the cops I went home, had dinner, and went through my nightly routine. Well at about 1:30 am I was awoken by the sound of a gorup of people singing at the top of their lungs. They sounded like they were right outside my window. I looked out into the courtyard of my apartment building and couldn’t see anyone. My Wife woke up at this point and opened the window. The singing was even louder, and it was clearly a bunch of drunk people reciting some sort of fraternity song. I yelled a few times out the window for them to keep it down to no avail. Well 2:30 rolled around and I finally decided to do something about it. I didn’t know who the culprit was but I was going to find them. I went to open the door to the hallway and I heard someone knocking on my neighbors door. I opened the peep hole and saw a guy in his pj’s shuffling back down the stairs. It was clear he had just talked to my neighbor. I decided against banging on their door since they had just been notified of their unacceptable behavior. Well, they closed their window, so now all we heard was muffled singing, which I could thankfully sleep through.

Who in the world leaves their windows open and screams full throttlethese frat songs and DOESNT think they’re disturbing anyone else. It’s not like I live in a college dorm, in fact I am miles from any university at all!

Alright my rantingis over, I am tired and disappointed I didn’t get good recovery sleep.

Workout was: 200m + 400m + 600m sprints x3 rounds with 1:1 rest ratio and for fun I did them uphill.

CE: 11/16/90 RT: 2/20 CT: 2/20

Happy Thursday, Cheers - Kevin

Yesterday was a pretty good day. CE’s were on par, I’m trying out the Zone with 2x fat to try and knock off some more BF. I didnt get enough calories yesterday unfortunately, I will definitely correct that today.

Workout of the day was 5 Pull Ups - 10 Push Ups - 15 Squats 20mins AMRAP. I got in 10 rounds, although I would have liked to hit closer to 15. Just goes to show me how much strength and endurance I need to get back. Hopefully by the end of this 52dc I can run through this workout again and knock out 15 rounds.

Motivated to stay on track today. I was late for work because I was measuring my food… Need to remedy that, aka, measure your lunch out the night before!

Cheers everyone, happy Wednesday, - Kevin

CE: 9/14/90 RT: 2/20 CT: 1/20

Long Weekend

Well I kind of blew it this weekend fitness wise. My wife Brenn and I went up to Philly yo see Shiny Toy Guns at the Northstar Bar on Sunday night. I got a good agent rate at the Sheraton 59.00, and in the city center, can’t beat that! Anyhow, it was nice to relax and take some time to ourselves. We vegged out Sunday, went out to the show, drank way too much and stayed up way too late. We hung out with the band a little bit after the show which was great, especially since STG is one of my favorite bands! It was cool to talk with them, just normal people like you and me…

Monday we got up and went over to Morimoto’s restaurant. Had lunch over there, and it was out of this world! After walking around the city for a bit we jumped back on the train and headed home for DC.

I didnt even come close to a CE or RT/CT session. Although, I’m sure that all of the walking after lunch on Monday could have been considered a CT. So, those numbers were lost, but I am completely OK with that as I think we both needed a weekend just away from the city (although we were right in the middle of another one) , it was pretty rejuvenating and I am ready to tackle the challenge full swing.

CE: 7/12/90 - RT: 1/20 - CT: 1/20

Made It For An RT Last Night

That’s right! Against all odds I still got my RT in last night. And on top of everything else, DC United is still in the playoff hunt!

 Here’s what the workout looked like:

50 Jump Squats - 21 Bodyweight Dips - 10 Hang Cleans - x3 sets for time. Finished in 18:37.

Today my quads are screaming but that’s a good thing! Feeling great that I actually got an RT and a CE in on a game night. My Wife, Brenn, had made a bowl of whole wheat spaghetti when I got back from the gym. So I had my portion of that and had two big pieces of teryaki tofu for some protein. When I got back from the match I had a peanut butter larabar for good measure. Ending my day around 2600 calories.

Tonight I will try to get a CT in, probably just some HIIT intervals since my quads are semi-shot. Happy Friday everyone!

Cheers, - Kevin

The Challenge Has Begun!

Here we are into day 2 of the 52dc challenge.

Yesterday was pretty good, it was my scheduled off day so no CT’s or RT’s. I ran a little in the morning and did some stretching to stay loose. Calories turned out pretty well at 2600 with a perfect zone. I was tempted for dinner but decided on sashimi and it was good!

I kinda screwed up this morning because I was supposed to get up and do an RT session, but it completely slipped my mind so I decided to sleep till 7:10. I will be going to DC United’s final match tonight at RFK and will probably be leaving straight from work. Kickoff is at 8p so I probably wont make it home till 11p which doesn’t look good for my RT number. Who knows though maybe I can break out a metabolic bodyweight circuit outside somewhere and try not to disturb the metropolitan area which I so often seem to do with my crazy exercising.

A little frustrated that I forgot to RT this morning but oh well, just have to work twice as hard: CE 2/90/104, RT 0/20, CT 0/20

Cheers, -Kevin 

Busting it Out

Yesterday turned out pretty well, I am energized and ready for this challenge.

Diet wise I ended up with 2460 calories with percentages at 30% Fat 37% Carbs and 33% Protein. Equalling 82.1 g Fat, 236.77 g Carbs and 197.7 g Protein. Pretty close to my low end numbers which optimally are 201.77 g Carbs and Proteins, and 89.67 g of Fats. Today I am probably shooting into the 2600 range. Carbs came from fruit salad, whole wheat cous cous, 100% wheat bread, and Greek yogurt 2%, I’d say that’s doing pretty well, no bad Carbs there.

As for workout, went pretty hard on cardio. Put on a weighted vest (20lb) ran through some warm ups which consisted of a brisk 1/2 mile jog and some 100m sprints followed by full recovery. After warm ups I went all out on half mile intervals, running 2:50 on the first and around 3:00 on the second and third. This is with 5 mins active recovery in between. Jogged home after that and did some bodyweight intervals for time in the courtyard, kept the vest on. The circuit went like this:

25 Air Squats - 25 Burpees - 25 Box Jumps x3 rounds for time.

My stopwatch didn’t work so I couldn’t calculate my timing on the bodyweight rounds, but oh well, I got a good burn out of it.

This morning went out for a little re-gen work, a brief little warm up jog with some warm up plyo’s. Got some good stretching in before a nice warm shower, feeling pretty good today. Supposed to do Yoga tonight but probably won’t since my Wife and I have a lot of cleaning/planning to do before our party/Philadelphia trip this weekend. This is my scheduled off day anyways and sometimes Yoga can blast my quads which are feeling pretty nice already from last night.

This is the first day of the 52DC, happened to fall on my scheduled off day, but oh well at least I can keep my CE’s in check.

Hope everyone elses challenge is starting off on the right foot!

Cheers, - Kevin