Erick the Red: Harnessing my Fury

[Erick the Red]

Day 22, Monday, 26 Jan 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 1/7 for the week.

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 1/7 for the week.

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 1/2.

Warmup jog on treadmill 5 min, 0.5 mi

Barbell squat 45 pounds x 10 reps, 95x5, 145x5,5,5,5,5

Bench press 45x10, 100x10,10,10

Assisted pullup (69.5 lbs of assist, so pulling roughly 110 pounds) 10,10,10

Farmer's walk (two 35 pound plates) 1 lap, then got half a lap before grip gave out.  Finished the lap after a rest.  Grip was shot after the pullups I suppose.

Static stretches

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 0/2.

[elinox]

Great start to week #4!

[TwinBear]

Outstanding progress, Erick!

 

I remember you saying I was being consistent last challenge. Looks like you've set a new bar for consistency around here.

[Raxie]

So glad you've found your motivation again and are really making progress! Even your "worst week yet" in some of your goals are well above half of what you had wanted, which in my book Is awesome.

[Librarian of Doom]

So glad you've found your motivation again and are really making progress! Even your "worst week yet" in some of your goals are well above half of what you had wanted, which in my book Is awesome.

 

Listen to the happy Dalek, she speaks wisdom

[Erick the Red]

Lots of kind words on this thread.  Thanks.

 

Day 23, Tuesday, 27 Jan 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 1/7 for the week. First weekday in a while that I missed this.  I could blame the root beer I had for lunch, but I started by not getting enough early in the morning.  Start the day off right, and you won't go far wrong.  

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 1/7 for the week.  My wife was out all evening, and I was distracted with staying on top of things.  But if I had just put the roller on the pillow like I had planned, I would have remembered.

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 1/2.  Plan Wednesday night.

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 0/2.  Need to make time for this.  I don't know when right now though.  :/

[rowan]

0.o I AM GOING TO FIND THESE PEOPLE OF MANHATTAN! Oh my god my life just got a bajillion times better!  

 

Also, I think Jakkals might need to be made Official Officer of the Office of Rewards.  

[Erick the Red]

0.o I AM GOING TO FIND THESE PEOPLE OF MANHATTAN!

 

What a horrible pun, "Canton of the Grate Whyt Whey". 

 

But there are e-mail addresses and phone numbers and everything, so shouldn't be too hard.

[Erick the Red]

Day 24, Wednesday, 28 Jan 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 2/7 for the week.  No issues.

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 2/7 for the week. Thorough static stretching after workout, plus rolling before bed.

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 2/2. Plan Wednesday night.

Warmup rowing five minutes, 4/10 resistance, 1035 meters

deadlift 135 pounds x 5 reps, 185x5, 205x5.  I love deadlifts

dumbbell overhead press (2x20)x10, (2x35)x7,7,7,7,7.  Up one rep per set from last week, will add a rep until I get to ten, and then raise the weight. Slow and steady -- shoulders are the hardest for me.

farmers walk (2x35)x1 lap, 1 lap, 1 lap.  A lot better than last time.  Next  time I will try to extend the distance a little.

treadmill run 20 minutes (2 miles), walk 5 minutes cooldown

static stretches

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 1/2. Plan to do a Neila Ray workout on Thursday evening.

[CourtnieMarie]

nice job getting pre-hab/re-hab in!! keep it up

[Librarian of Doom]

My coach let me use her Stick on my calves today after CrossFit...I have gotta get me one of those. 

 

Nice workout!

[Erick the Red]

Day 25, Thursday, 29 Jan 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 3/7 for the week (Missed one day so far).

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 2/7 for the week (missed two days). Got busy and forgot again.  :/

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 2/2.

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 1/2. Didn't make time on my normally busy Thursday evening.  Will do it Friday, as Saturday will be busy too.

[Erick the Red]

nice job getting pre-hab/re-hab in!! keep it up

 

I'll try.

 

My coach let me use her Stick on my calves today after CrossFit...I have gotta get me one of those. 

 

My father in law is a physical therapist and gifted me one.  Lotta pain in a little piece of rubber and plastic.

[CourtnieMarie]

I'll try.

 

 

My father in law is a physical therapist and gifted me one.  Lotta pain in a little piece of rubber and plastic.

 

Do you use a calendar or anything like that to plan your days (outside of work)? I find plugging in even mundane things like "make egg casserole" or even "grocery shopping" which I do EVERY weekend really helps me keep track of what I need to get done. Might be helpful to plan in what times each day you think you'll be able to get the pre-hab done.

[Erick the Red]

Do you use a calendar or anything like that to plan your days (outside of work)? I find plugging in even mundane things like "make egg casserole" or even "grocery shopping" which I do EVERY weekend really helps me keep track of what I need to get done. Might be helpful to plan in what times each day you think you'll be able to get the pre-hab done.

 

I don't calendar out of the office like I do in the office.  You are right that I should.

 

I have thought about using some kind of application on my phone that has a list of daily or weekly chores, and as each are accomplished they drop off the to-do list until the next week.  I do something like this at work, but I would like something that I can pull out during a quiet minute to remind me of what I have to do.  If I can't find something like this, I suppose I could go stone age and just write things down. 

[CourtnieMarie]

I tried one of those apps and it totally didn't work for me! Now i just use icalendar which is also on my phone and its a shared calendar with the SO

[Xena]

your Wednesday lifting session looked really great. Seems like you are in a good groove.

 

I loved reading the list of SCA classes. As I looked at it, I thought the university one sounded the coolest....and then I found out your were the teacher. Cool! Really great idea!

 

I am so old school with the lists! Paper all the way :-)

[Erick the Red]

I tried one of those apps and it totally didn't work for me! Now i just use icalendar which is also on my phone and its a shared calendar with the SO

 

Thanks for the support and suggestions.  I will try some things and see what works.

 

your Wednesday lifting session looked really great. Seems like you are in a good groove.

 

I loved reading the list of SCA classes. As I looked at it, I thought the university one sounded the coolest....and then I found out your were the teacher. Cool! Really great idea!

 

I am so old school with the lists! Paper all the way :-)

 

Glad the lifting looks good from the outside.

 

Some events have lots of interesting classes and you can't get to all of them.  There was an event today that could have been a day trip that we didn't attend, simply because none of the classes really appealed.

 

This evening or tomorrow I am going to print off some physical calendars to help with tracking.

[Erick the Red]

Day 26, Friday, 30 Jan 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 4/7 for the week (Missed one day so far).

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. Still 2/7 for the week (missed three days).  :/

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 2/2.

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 1/2.

 

 

 

Day 27, Saturday, 31 Jan 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 5/7 for the week (Missed one day so far).

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 3/7 for the week (missed three days).  

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 2/2.

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 2/2.  Ran 5 miles, 51:52. After helping to clean around the house, went for a longish run.  Well, actually about as long as I could safely do right now in a pretty de-trained state.  Lots of walking, and even though it was under 45 degrees F I was still nearly overheated at the end.

[Erick the Red]

Day 28, Sunday, 1 February 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 5/7 for the week (Missed two days). Saturday I did so well, and had everything planned out so that I was at my gol before 7pm.  Today, not so much.

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 4/7 for the week (missed three days).  Just have to remind myself before bed.  I have a printed calendar that I am using to track this.   

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 2/2. Rest day.

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 2/2. Rest day. 

[Erick the Red]

Week 4 roll up:

Planning may not be everything, but failure to plan (and/or subsequent distraction and forgetfulness) gets me nowhere.

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 5/7 for the week (Missed two days). 

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 4/7 for the week (missed three days).  

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 2/2. 

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 2/2. 

[CourtnieMarie]

hey! i see definite improvement on your habit building! nice job.

[Erick the Red]

This seems to be the boring part of the 6-week challenge, where for the most part I am just recording things I have done rather than dissecting and discussing my inner-most feelings about ice cream.

 

Day 29, Monday, 2 February 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 1/7 for the week.  Working at a different location this week.  Found a routine to drink a little every hour that helped me get my water and stay mobile.

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 1/7 for the week.  Before bed.  

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 1/2.

rowing machine 5 minute warmup

barbell squat 45 pounds x 10 reps, 95x5, 145x5,5,5,5,5

barbell bench press 45x10, 105x5,5,5,5,5

assisted pullup (69.5 pounds, so pulled about 110)  x 10,10,10

treadmill run 20 minutes, 2 miles, negative split (started slower and got faster)

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 1/2. 

treadmill after lifting

 

Good start to week five.

[elinox]

Good start to week five.

 

Yes it is! Keep the energy going the rest of the week!

[CourtnieMarie]

yes! you did everything yesterday!

we can always talk about ice cream if you want...