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I've always been a fairly active person, but the last few years I've been getting more and more sedentary (despite Pokemon Go).  I started getting back into working out this past week.  I've been logging my progress over on my tumblr:  http://liampboyle.tumblr.com/post/148705874765/so-this-was-last-weeks-exercise-summary-this

 

http://liampboyle.tumblr.com/post/148738098010/training-log-10-august-2016

 

"Before" picture to show what I'm starting from

 

http://liampboyle.tumblr.com/post/148787291900/training-log-11-august-2016

 

http://liampboyle.tumblr.com/post/148837454530/training-log-12-august-2016

 

So here's the current workout plan:

 

Taiji CMC/ZMQ 37 posture form - 1 round to the 1st cross hands - 2:00 minutes.
Stretching - 5:00 minutes.

Strength Circuit Training
1st circuit
    Bodyweight Squats - 1:00 minute
    Pushups - 1:00 minute
    Lunges (forward) - 1:00 minute
    Plank - 30 seconds
    Sit-ups - 1:00 minute
2nd circuit
    Bodyweight Squats - 45 seconds
    Pushups - 45 seconds
    Lunges - 45 seconds
    Plank - 15 seconds
    Sit-ups - 45 seconds
3rd circuit
    Bodyweight Squats - 30 seconds
    Pushups - 30 seconds
    Lunges - 30 seconds
    Plank - 15 seconds
    Sit-ups - 30 seconds

The goal is to do as many repetitions as possible in the alloted time while keeping proper form. I then went to Indian clubs.

 

Wrist/Shoulder rotations - 1:00 min
External arm rotations - 1:00 minute each arm
Internal arm rotations - 1:00 minute each arm
Front and back sideways swings - 1:00 minute
Arm Cross Swings - 1:00 minute
Front swings with twirl - 1:00 minute
Front and Back swings - 1:00 minute

 

Yoga - 15 minutes (for cool-down)

 

This is going to be my standard M-W-F routine.  Tuesdays and Thursdays it will just be taiji and yoga.

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Ok, Saturday and Sunday are my rest days, so the only things I really have to log are nutrition information:

So yesterday -

Water: 9 glasses, 76 oz

Coffee: 3 mugs

Breakfast: a nature valley fruit and nut granola bar & a stretch Island organic fruit leather

Morning Snack: Slim Jim big stick and a 20oz Sweet Tea my brother handed me as we were running an errand.

Lunch: salad with Iceberg lettuce, a carrot, a stalk of celery, a quarter of a tomato, and 2-3 tbls of Italian dressing.

Afternoon snack: Some low salt potato chips

Dinner: Macaroni & Cheese with burger and broccoli

Alcohol: 3 12 oz Raspberry ciders

Activity -

Sleep (Fri-Sat): 6hr 31minutes @ 95% efficiency (as recorded by Samsung S Health from my Gear S2)

Active Minutes: 94

Steps: 8905

Weight: no ****ing clue

I'll be posting my weekly summary for last week a bit later once it's ready in my phone's S-Health app.

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Last week's summary from S-Health: http://liampboyle.tumblr.com/post/148940049150/activity-summary-for-last-week-from-s-health

Progress pics following week 1

b26906385148236e66dc065138f5ef02.jpg

cce801a5e39b888026254d437621c3f7.jpg

957af217997adacd7808dcdc881f816e.jpg

Still have a long way to go, but I'll get there.

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Ok log for 14 August 2016

Sleep (Sat-Sun): 7hr 58min @ 95% efficiency.

Active minutes: 65

Steps: 6283

Water: 6 glasses

Coffee: 2 mugs

Alcohol: 3 Woodchuck Hard Ciders, a shot of Bourbon, and a shot of Vodka (stressful day, but I need to do way better and quit using alcohol as a crutch)

Breakfast: 2 Nature Valley Soft Baked Oatmeal Squares.

Snack: Stretch Island fruit Leather

Lunch: a bowl of leftover burger broccoli mac 'n cheese from last night

Snack: snack pack of chips ahoy cookies

Dinner: Burger in brown gravy over mashed potatoes and green beans

Extra splurge: a piece of leftover chocolate, cream cheese, cherry icebox cake from my birthday two weeks ago with whipped cream, chocolate sauce, and a tipsy cherry (whiskey infused maraschino cherry) on top.

Meditation: 2 minutes

Workout: rest day

In all honesty I feel like crap for my choices today. I know better, but I just caved and lost my head. My stomach feels like **** right when I was getting it settled after last week, I've got a splitting headache, and overall feel like crapola.

I actually remembered to take my meds, and some probiotics this morning, but with the poor diet choices I made my gut feels like a war zone.

Anyway, I need to try and get some sleep 4:30 AM comes around way too early.

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I was defeated in my quest to work out daily this morning by my old enemy - the snooze button. I overslept and missed my window for exercising. I'll try to work some footwork drills in during work. I shall report my daily summary this evening.

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Log for 15 August 2016

 

 

Sleep: 5hr 34min @ 89% efficiency.

 

Active minutes: 120

 

Steps: 10430

 

Water: 12 glasses

Coffee: 4 mugs

Alcohol: None

 

Breakfast: carrot and apple snack tray with almonds and cheddar

Snack: Nature Valley Chocolate Chip Oatmeal Bites 2 pouches :-(

Lunch: Veggie tray with carrots, celery, & broccoli

Snack: Nature Valley Peanut Sweet & Salty granola bar

Dinner: Chicken cooked with rotel and zucchini over pasta

 

Meditation: 10 minutes

 

Workout: MISSED :-(

 

Progress Towards Challenge Goals:

Diet: 0%

Workout: 0%

Level Up My Life 30%

 

 

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Log for 16 August 2016

Sleep:  5hr 44min @ 95% efficiency.

Active minutes:  134

Steps:  10532

Water: 12 glasses

Coffee:  3 mugs

Alcohol: None

Breakfast:  Panera Bread Blueberry Bagel w/ Hazelnut cream cheese

Snack:  2 oz raisins

Lunch:  Dole Bacon & Bleu Chopped Salad

Snack: 12oz Coca-Cola, Milky Way Bar, 1 oz raisins :-(

Dinner: Homemade 1/2 Bacon Cheeseburger on Whole Wheat Bun

Meditation: 9 minutes guided walking meditation

Workout:

Yoga:  20 minutes Down Dog app Beginner 1 routine. (My tree pose really needs work these days)

Work Movement

12:00 ish 10 fencing lunges each leg.

Progress Towards Challenge Goals:

Diet: 0%

Workout: 20%

Level Up My Life: 45%

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Log for 17 August  2016


Sleep:  3 hr 56 min @ 93% efficiency.

Active minutes:  120

Steps:  9588

Water: 12 glasses
Coffee:  3 mugs
Alcohol: None

Breakfast:  Leftover burger patty from last night on wheat bread
Snack:  1 oz raisins
Lunch: Dole Pomegranate Chopped Salad kit
Snack: 2 oz raisins
Dinner: 2 Oscar Mayer Angus Dogs - Cheese filled, on wheat bread.

Meditation:  16 minutes

Workout:

Taiji CMC/ZMQ 37 posture form - 2:00 min partial round

Stretching - 2:00 min

Strength Circuit Training

1st circuit:
    Bodyweight Squats - 1:00 minute
    reps:  17
    Pushups - 1:00 minute
    reps:  18
    Lunges (forward) - 1:00 minute
    reps:  10 each side
    Plank - 30 seconds
    Sit-ups - 1:00 minute
    reps:  15
2nd circuit:  SKIPPED
    Bodyweight Squats - 45 seconds
    reps:
    Pushups - 45 seconds
    reps:
    Lunges - 45 seconds
    reps:
    Plank - 15 seconds
    Sit-ups - 45 seconds
    reps:
3rd circuit:  SKIPPED
    Bodyweight Squats - 30 seconds
    reps:
    Pushups - 30 seconds
    reps:
    Lunges - 30 seconds
    reps:
    Plank - 15 seconds
    Sit-ups - 30 seconds
    reps:

Indian clubs @ lbs. SKIPPED
    Wrist/Shoulder rotations - 1:00 minute
    External arm rotations - 1:00 minute each arm
    Internal arm rotations - 1:00 minute each arm
    Front and back sideways swings - 1:00 minute
    Arm Cross Swings - 1:00 minute
    Front swings with twirl - 1:00 minute
    Front and Back swings - 1:00 minute

Yoga - 15 minutes (for cool-down) - Down Dog app Beginner Restorative.

 

Progress Towards Challenge Goals

 

Diet:  only two snacks today :-)  20%

Workout:  got it done. - 40%

Meditation: 15 minutes - 60%

 

*************

 

So, I found a dedicated workout app that can sync with the S-Health tracker on my phone and work with my galaxy gear watch.  I was able to put in my bodyweight exercises as a custom workout, which was nice.  I'll definitely be giving it a try.

 

The increase in vegetables and water is having certain effects on my digestive system, so hopefully that will settle soon.  Anyway, I am off to bed early for some much needed rest.

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Log for 18 August 2016


Sleep:  6hr 46min @ 96% efficiency.

Active minutes:  165

Steps:  12585

Water: 9 glasses
Coffee:  3 mugs
Alcohol: 2 16oz Cans of Beck's

Breakfast:  1 pack of brown sugar & cinnamon pop tarts
Snack:  1 box greek yogurt covered cranberries
Lunch:  Chicken caesar salad & 1 box raisins
Snack: Heath Bar
Dinner: Pork chop, green beans, penne pasta w/ homemade cheese sauce

Meditation: 5 min walking meditation

Workout: Yoga 30 minutes Down Dog app Beginner restorative routine.

Work Movement:  10 fencing lunges each leg

Progress Towards Challenge Goals:

 

Diet: only two snacks 40%

Workout: 60%

Meditation: 75%

 

I actually had the money this week to order the 5 lb iron Indian clubs I had wishlisted on Amazon.  2 or 3 lb wooden clubs from revolution clubs (the same people who run woodenswords.com - huge HEMA supporters) would have been my preference but the iron are what I could afford.  So yay, the wife let me get new stuff.  Now to get the waist size down before I try and order any utili-kilts. :-)

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Log for 19 August  2016


Sleep:  2 hr 49 min @ 97% efficiency.  I actually went to be around 11:00 PM but, apparently I was restless enough that my Gesr watch didn't realize I was trying to sleep until after 1:00 AM

Active minutes:  216 minutes

Steps:  17807

Water: 13 glasses
Coffee:  2 mugs
Alcohol: 2 pints of Reds Wicked Apple Ale (actually I didn't even finish the second one actually)

Breakfast: 
Snack: 
Lunch:
Snack:
Dinner:

Ok, I just started eating everything in sight.  That always tends to happen when I don't get enough sleep. So it was a complete diet fail.

Meditation:  8 min walking meditation


Workout:


Taiji CMC/ZMQ 37 posture form - Skipped

Stretching - replaced w 10:00 min Yigs

Strength Circuit Training

1st circuit:
    Bodyweight Squats - 1:00 minute
    reps:  24
    Pushups - 1:00 minute
    reps:  16
    Lunges (forward) - 1:00 minute
    reps:  9 ea side
    Sit-ups - 1:00 minute
    reps:  16
    Plank - 30 seconds
   
2nd circuit:  SKIPPED
    Bodyweight Squats - 45 seconds
    reps:
    Pushups - 45 seconds
    reps:
    Sit-ups - 45 seconds
    reps:
    Lunges - 45 seconds
    reps:
    Plank - 15 seconds
   
3rd circuit:  SKIPPED
    Bodyweight Squats - 30 seconds
    reps:
    Pushups - 30 seconds
    reps:
    Sit-ups - 30 seconds
    reps:
    Lunges - 30 seconds
    reps:
    Plank - 15 seconds

Indian clubs @ lbs. SKIPPED
    Wrist/Shoulder rotations - 1:00 minute
    External arm rotations - 1:00 minute each arm
    Internal arm rotations - 1:00 minute each arm
    Front and back sideways swings - 1:00 minute
    Arm Cross Swings - 1:00 minute
    Front swings with twirl - 1:00 minute
    Front and Back swings - 1:00 minute

Yoga - 2 @ 10 minutes

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Ok weekly progress pics.

2eb6c563f684e9cfa99743ef4f46f99d.jpg

d7ad38017727c63fd02dc194ff529c4c.jpg

9242f6ee5ab4fd73387556d489561c95.jpg

Any reduction in gut size at this point would be more from postural correction from the yoga at this point, than anything else. However my new Indian Clubs should be arriving today, those should help accelerate the leveling up of my life and health.

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Great job on the workouts. Do you like the Indian clubs? They are something I'd love to try.

 

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Great job on the workouts. Do you like the Indian clubs? They are something I'd love to try.

 

Thanks, actually I really like Indian club exercises. I don't have an actual set yet. I use some practice daggers that weigh about a pound each for a basic routine. I did just get a 5 lb iron club, but it was a single when I thought I was getting a pair. The guy who runs http://www.indianclubs.com.au just posted a FB video showing how to use short staffs to check your form on clubs swings, so I might do that until I can get a second club.

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1 minute ago, Liam P Boyle said:

Thanks, actually I really like Indian club exercises. I don't have an actual set yet. I use some practice daggers that weigh about a pound each for a basic routine. I did just get a 5 lb iron club, but it was a single when I thought I was getting a pair. The guy who runs http://www.indianclubs.com.au just posted a FB video showing how to use short staffs to check your form on clubs swings, so I might do that until I can get a second club.

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That's a great idea. I'll see if I can find something I can use. Then I can tell how much I really like it.

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That's a great idea. I'll see if I can find something I can use. Then I can tell how much I really like it.

All you need is something about 18 - 24" long that weighs 1-3 lbs to start. For the short staffs for form check I have two 36"x1" dia oak dowels to use.

I highly recommend this routine:

Here are a bunch of basic swings: Indian Clubs MOVEMENT LIBRARY

And if you have the money for an actual club set: http://www.revolutionclubs.net

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Log for 20 August 2016

Sleep:  10hr 17min @ 92% efficiency.

Active minutes:  107

Steps:  10164

Water: 3 glasses :-)

Coffee:  3 mugs

Alcohol: 4 Guiness & 3 Amber Ales over a 9 hour period

Breakfast:  Leftover Penne Pasta w/ Homemade cheese sauce

Snack:  NA

Lunch:  1 bag Snyders of Hanover Honey Mustard & Onion Pretzel Pieces

Snack: NA

Dinner: Garlicky Chicken pasta with peas and carrots, light amount of parmesan and provalone.

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Log for 21 August 2016

Sleep:  6hr 28min @ 96% efficiency.

Active minutes:  64

Steps:  5885

Water: 12 glasses

Coffee:  2mugs

Alcohol: None

Breakfast:  2 Nutri-grain apple & cinnamon cereal bars

Snack:  None

Lunch:  2 Oscar Mayer Selects Beef & Ceddar dogs on wheat sandwich bread.

Snack: Orange Slice Candy & Arizona Green Tea

Dinner: Ground Beef/Pork mix with Farfalle Pasta and cheese

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Log for 22 August  2016

Sleep:  5 hr 17 min @ 94% efficiency.

Active minutes:  160 minutes

Steps:  10594

Water: 12 glasses

Coffee:  3 mugs

Alcohol:  None

Breakfast:  2 cereal bars and some raisins

Snack:  a package of mini doughnuts

Lunch: leftovers from last night

Snack: pack of nutter butters

Dinner: ground beef and rice with peas and carrots

Meditation:  missed it today, I might try to do some before bed.

Workout:

Taiji CMC/ZMQ 37 posture form - Skipped

Yoga - 10 minutes

Strength Circuit Training

1st circuit:

    Indian Club Squats - 1:00 minute

    reps:  25

    Pushups - 1:00 minute

    reps:  15

    Sit-ups - 1:00 minute

    reps:  12

    Lunges  (forward) - 1:00 minute

    reps: 10 each leg

    Plank - 1:00 minute

   

2nd circuit:  SKIPPED

    Bodyweight Squats - 45 seconds

    reps:

    Pushups - 45 seconds

    reps:

    Sit-ups - 45 seconds

    reps:

    Lunges - 45 seconds

    reps:

    Plank - 15 seconds

   

3rd circuit:  SKIPPED

    Bodyweight Squats - 30 seconds

    reps:

    Pushups - 30 seconds

    reps:

    Sit-ups - 30 seconds

    reps:

    Lunges - 30 seconds

    reps:

    Plank - 15 seconds

Indian clubs @ lbs. - 5:00 minutes mixed rotations

    Wrist/Shoulder rotations - 1:00 minute

    External arm rotations - 1:00 minute each arm

    Internal arm rotations - 1:00 minute each arm

    Front and back sideways swings - 1:00 minute

    Arm Cross Swings - 1:00 minute

    Front swings with twirl - 1:00 minute

    Front and Back swings - 1:00 minute

Yoga - 2 @ 15 minutes

Challenge progress:

Gratitude statements (Druid mini-challenge):  Done

Diet - 15/105 (I held myself to my two snack limit, though the quality could be improved)

Workout - 20/100

Meditation - 0/105

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On ‎8‎/‎21‎/‎2016 at 4:55 AM, Liam P Boyle said:

All you need is something about 18 - 24" long that weighs 1-3 lbs to start. For the short staffs for form check I have two 36"x1" dia oak dowels to use.

I highly recommend this routine:

Here are a bunch of basic swings: Indian Clubs MOVEMENT LIBRARY

And if you have the money for an actual club set: http://www.revolutionclubs.net

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Log for 23 August 2016

Sleep:  7hr 25min @ 95% efficiency.

Active minutes:  110 minutes

Steps:  8839

Water: 9 glasses

Coffee:  3 mugs

Alcohol: None

Breakfast:  2 Panera Blueberry Bagels with Hazelnut

Snack:  None

Lunch:  leftover pasta and pot roast (half servings)

Snack: pack of Oreos

Dinner: My wife's breakfast casserole (eggs, hashbrowns, cheese & bacon(

Meditation: 9 minutes

Workout:

14 minutes Indian Clubs @ 0.5 lbs - mixed rotations.

Progress Towards Challenge Goals:

Diet - 30/105

Hydration - 45/105

Workout - 40/100

Meditation - 15/105

Gratitude Statements - 45/105

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Log for 24 August  2016

Sleep:  6 hr 37 min @ 92% efficiency.

Active minutes:   90 minutes

Steps:  8301

Water: 6 glasses

Coffee:  3 mugs

Alcohol:  3 Corona's (metamour's insistence)

Breakfast:  a chocolate chip clif bar

Snack:  mini doughnuts :-(

Lunch: two quaker snackwiches, apple & caramel, and some cheez-it sanwich crackers :-(

Snack: kar's peanut, almond, cashew mix

Dinner: the wife ordered pizza hut due to sick kids.

Meditation:  5 minutes before work

Workout:  SKIPPED - tried to do some club swings throughout the day, probably got in a good 40 minutes in 3-10 minute increments.

Progress Towards Challenge Goals:

Diet - 30/105

Hydration - 60/105

Workout - 40/100

Meditation - 30/105

Gratitude Statements - 60/105

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