Yukon Cornelius

Updates: Spent Friday and Saturday at a whitewater festival, got to run a new river section with 19 class III and IV rapids. Successfully SUP'd some and swam others, was a great time except for it is a very shallow river. Had lots of run ins with rocks all over and have many bruises from it…. Making my lifting workouts a little harder, but still going for it! __________________________________________________________________________________________________________________________________________ Week 5 (Final Week!) Schedule: Monday - Lifting B:Completed, but had some pain related to the WW event over the weekend. New deadlft record at 145 lbs. Cut back on Over head press because of shoulder pain. Knocked out a few lighter sets (45/55) but form was really suffering any heavier due to shoulder pain.Tuesday - Move Around (TBD)Wednesday - Lifting AThursday - GolfFriday - Lifting B.Following this week, I'm going to be on vacation. Go and make some bad food/exercise choices during that week, but will be trying to do some stand up paddling and working out in the gym where we will be staying. Ready for the next 6 week challenge, starting to think about how I want to structure it to be more beneficial…think I already achieved my goal of getting back on track to start moving again. Also have seen some great strength gains so far, and thought many of my lifts are still small, I've gained a good bit of definition in my arms which is nice!

Lifting A completed. Starting to get over this cold, so hopefully can get my lifting and energy levels back on track.

3 weeks under the belt - plans for week 4: Monday: Lifting "B"Improved deadlift: (145 x 5) 3 setsTuesday: Movement of some sortWalking completed.Wednesday: Lifting "A"Lifting completed.Thursday: GolfGolf Completed.Friday: Lifting "B"Missed my Friday lift, took a day off to go to a whitewater festival and spend the day surfing. Made up for it Monday 5/18.Saturday/Sunday: SUP5+ hours paddling Saturday, several hours on Friday as well. Got beat down several times, so took Sunday off.

Thanks Peelout! Looks like a play boat now? I know I tried the Liquid Logic Remix when I tried kayaking a few years back. I really liked it because it was quite comfortable compared to some of the others I had tried. I am always looking for new boards… I think the next one will be an 11' race board or possibly a lower volume surf shape! I've got the money put aside, just need to demo them to really decide. Heading to this festival next weekend, which is always a good time: http://benscreekcanoeclub.com/rendezvous/

Well, it's been a bumpy ride this week but ended up only missing one of my goals which was lifting 3x/week. Will update my tally in the top to determine my overall success at the end. This challenge has helped me get back on track with exercising and putting it first in my mind when I'm not up to it. Since last update: Completed my workouts (except one lifting) for the week. Officially guiding some beginner whitewater standup paddling courses for my friend's company. Spent 5 hours outside teaching yesterday, a great way to spend my Saturday.Am officially over 60 lbs weight lost since beginning my wellness journey. Weighed in the other day out of curiosity and was at 188… still have some fat loss goals going forward, but happy with what I have achieved so far.

Unfortunately, last weekend was dry! I ended up going out on the local lake and paddled about 5 miles of flat water. Looking at the forecast, we should have a little rain leading into the weekend, so hopefully enough to get out on something, even if it is a bit low. Glad to hear you had a good time in Wisconsin. I'll have to look up the rivers you mentioned on AW.

Checked out a new rail trail being put in by my house. Still very rough but walked about 4.2 miles..was caught up in the peace and quiet and didn't realize how far I had walked.

Great job, and keep it up, you're doing awesome! Inspiration to focus back on the diet for the next challenge to try to drop a bit more to lean up a bit. I feel your pain with the bunched up pants. I have been looking for new ones myself recently and also went from 38 to 34 and it is a great feeling!

Week 3 Schedule: Monday: Complete lifting Routine "B"Deadlift: 135OHP: 65Lunges: 65Pullup (Assisted): 3 x 10Reverse Crunches: 3 x 10Tuesday: Cardio choice. Weather getting nice may be a run,biking, or SUP.Easy day, went for a walk on a new trail that is being put in by my house. Very nice trail, ended up walking about 4.2 miles.Wednesday: Complete lifting A routineMissed it. Had a late night after work and did not get it completed…pushed to friday.Thursday: Cardio Choice.Nothing too exhausting. Did a bit of walking just to get moving, had another late night and a few beers after work which probably offset any benefit…not calling it a loss, though.Friday: Complete routine "B"Completed "A" instead, since I had pushed back since Wednesday.Nothing great out of this workout, I was really feeling exhausted. Saturday: ​5 hours of teaching a group of people how to Whitwater SUP. Had a blast, got to enjoy some 90 degree weather and share the joy of the sport with new people.Sunday: ​Woke up sick, not feeling 100% and putting off the lifting until tomorrow. Going to mark it as a miss, so that puts me -1 for the week on lifting.Focusing tomorrow to get "B" Routine started and get back on my M/W/F schedule.So far this is working out pretty well, a few speed bumps along the way, but trying to roll my missed activities forward one day and not focus on the little set backs overall. Starting to think of and plan for the next challenge to stay on track!

DF, I hear you there… I actually like running, but think you're right. The goals I had so far are pretty generic…. there is a 10K I'd like to consider running in Pittsburgh in the fall, but we'll see. I can always buckle down on training closer to that time. Been feeling really good today and the past few days, though busy. Missed my "B" Routine on Sunday so just rolled it forward into today…. Last few days: Saturday: Biked 12.5 miles. Pretty casual but was a great day to get outside!Sunday: Creeks were fairly low so did some SUP on a nearby lake with a friend. Paddled ~5 miles in a little over an hour.Today: Lifted, Routine B, all completed.This week's schedule posted in next post.

Hoping it went (or goes) well for you and you have a good story out of it! Self preservation is key with WW… I've dodged some sections due to sieves, etc. and hoping to nail those parts of the run later this summer.

Thanks Peelout, I appreciate it, and will have to look at cycling this in. I was doing "leg assisted" and considering getting some bands for assisted pull-ups, but can check ou the pull downs at the gym for sure on my light work days. This week has not gone extremely well, the only goal that I met all week was the "wake up at first alarm"…mostly because I had to be at our other work facility which is about 45 minutes away. Spent Tuesday doing some cardio, not running so I will still consider that a small victory and credit toward my running… However, I tried to be much more mindful of my eating than normal on these days I was not working out. Wednesday: Worked from 6:30 AM - about 10 PM… did not work out Supposed to do my "A" lift that day…moved it to Friday (today) to complete. Thursday: Second day of 8 hour straight meetings…did not achieve my running goal that day. Today: Completed Lifting workout A. Looked like: - Bench: 1 x (5x95); 1 x (4x95); 3 x (5X85) (Struggled a little today) - Squat: 5 x (5x105) (10 lb improvement) - Pushup: 3x10 (Still suck at pushups…) - Plank: 3 x :35 (5 second improvement) Overall, the week hasn't been completely wasted, and I can still meet my goals or some formation of them. Weekend plans now look like: Saturday: 14 mile bike ride at the lake Sunday: SUP somewhere + Lifting Routine "B" I may reconsider my second goal. Currently is "run" on the off days but since my goal is really more of a "non-lifting/cardio" focus, I don't want to penalize myself for alternatives such as biking, etc. since my main goal this challenge is just to get myself moving again!

Nice work! Was away from the computer a few days and just catching up now. Good work, keep it up!

Lifting Routine B is a success. Made some small improvements, looked like this overall: Deadlift: 3 x (5 x 125)Overhead Press: 5 x (5 x 55)Barbell Lunges: 3 x (8x55) per sideAssisted Pullups: 3 x 10 -- to get better at pull-ups, I figured I should work on pull-ups, not inverted rows.Reverse Crunches: 3 x 10Another crazy week ahead, trying to plan ahead this week to make sure I hit all my workout goals. Considering modifying the overall programming to include more bodyweight progressions… I think I got ahead of myself and can power through some of the bodyweight stuff, but with crappy form. Took a step back and looked over at Start Bodyweight and thinking of integrating some of those principles to evaluate where I currently am. If not much else, I'm making small gains and learning to adjust on the fly to make it a more effective strength program.

Thanks, I'm going to do my best! Missed one run this week, but can adjust accordingly and try to make up for it before the end of the challenge…. overall, I'd call it a good week.