Onward

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 10 Hrs

Water: 4/4 Liters

Weight: 241.6lbs

 

Meals:

8:30am - Banana

10:00am - Rice Cake

12:00pm - Toast

1:00pm - Chicken pasta bowl 

4:00pm - Coffee, Pastry

6:00pm - Hot Dogs, chips

9:00pm - Egg Sandwich

 

Fitness: 

AM - Slept In

PM - Conditioning

 

Meditation:

5 min

 

Notes:

Ended up having a really bad upset stomach in the morning, might have been from the banana I ate and not eating something that absorbs the multivitamins and medication better. Might be too much with the medicine I take. Ate some more stomach settling food and was doing better by noon.

 

Training this afternoon went okay. At 10 reps of 50lb sandbag for clean and press. Will try for 100lbs when I can comfortably do 20 reps and build from there.

 

Based on time going to be splitting activities on conditioning days: Clean/Press on Day 1 and Circuit training on Day 2.

 

With the heavier weights I think I’ll also be going back down to just one workout a day. TBD.

 

Training Notes:

2 Positives -

 -  On track with a max increase of 7 reps to 10 reps on Sandbag Clean/Press

 -  Have more energy to get going and maintain activity.

1 Negative -

 - Slept in, didn’t get cardio in for this morning.

[Jackdaw]

Good job!

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 10 Hrs

Water: 3/4 Liters

Weight: 240.4lbs

 

Meals:

9:00am - Coffee, Oatmeal

1:30pm - Juice, Egg white omelette, toast

4:30pm - Diet Coke, Tuna Sandwich, pudding cup

9:00pm - Milk, 1/4 Bagel

 

Fitness: 

AM - Slept In

PM - JiuJitsu 

 

Meditation:

5 min

 

Notes:

Still working on getting the sleep meds right to wake up early. I think I have it down and will try the new med levels tonight.

 

Training went pretty pretty well today. Still working on learning Grip Fighting. I think there is some footwork at play that I’m missing, but I’m making a concerted effort to practice it every time I’m on the mat.

 

Training Notes:

2 Positives -

 -  Had some good reversals and escapes.

 -  Had a top Mount submission, which I have been working toward for a while.

1 Negative -

 - Still struggling with Gi takedowns and Grip fighting.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 10 Hrs

Water: 3/4 Liters

Weight: 239.8lbs

 

Meals:

9:00am - Coffee, Cheese Toast

2:00pm - Agua Fresca, Chicken Burrito

8:00pm - Root-beer Float

 

Fitness: 

AM - Slept In

PM - Conditioning, 2 Sets 

 

Meditation:

5 min

 

Notes:

Still working on getting up early. That is my primary goal this week.

 

Prepping for a big project this week, so didn’t have time to work out today. Did make it to a recovery meeting so that was a plus.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 12 Hrs

Water: 2/4 Liters

Weight: 239.6lbs

 

Meals:

9:30am - Tea, Toast

11:00am - Cheese, crackers

2:00pm - Iced Tea, cheese sandwich

4:30pm - Gatorade, popcorn

6:00pm - Soda, pizza, chips

 

Fitness: 

Rest Day - Sick with Cold, Day 2

 

Meditation:

5 min

 

Notes:

Caught a cold from Little Miss ReturnOfTheDad. Taking it easy for the rest of the week to let it run its course.

 

Felt better toward the end of the day and was able to eat real food. Hope tomorrow will continue to improve.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 13 Hrs

Water: 2/4 Liters

Weight: 238.0lbs

 

Meals:

11:00am - Tea, Oatmeal

12:30am - OJ, breakfast taco

2:00pm - Iced Tea, Popcorn

5:00pm - Milk, cookies

6:30pm - Sliders, Veggies

 

Fitness: 

Rest Day - Sick with Cold, Day 3

 

Meditation:

5 min

 

Notes:

Feeling better today, hopefully will be done with this cold by Monday so I can get back to training. Might even do some workouts tomorrow if I’m feeling up to it.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 12 Hrs

Water: 3/4 Liters

Weight: 239.0lbs

 

Meals:

9:30am - Coffee, Rice cake w/ PB

12:30pm - Chicken tenders, Mac&Cheese, veggies.

1:30pm - Coffee

4:30pm - Soda, Coffee, snack tray

6:30pm - Mini pizzas

9:30pm - Milk, 1/2 PBJ, Chips

 

Fitness: 

Rest Day - Sick day 4

 

Meditation:

5 min

 

Notes:

Feeling pretty good, ready to try and work out again starting tomorrow.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 10 Hrs

Water: 4/4 Liters

Weight: 238.8lbs

 

Meals:

9:00am - Coffee, Rice cake

11:30am - OJ, Breakfast Taco

2:30pm - Chicken, beans, rice

6:30pm - Chicken, mac&cheese, green beans

8:30pm - 1/2 PB Sandwich

 

Fitness: 

PM - Conditioning, C/P 50lbs. 12 reps 

 

Meditation:

5 min

 

Notes:

Stayed up too late so morning workout didn’t happen. Got PM workout in. Was hoping to hit 13 reps but 12 is okay. Goal is to hit 20 reps by the end of the month.

 

Training Notes:

2 Positives -

 - Continuing C/P progression

 - Agility drills coming easier 

1 Negative -

 - Seriously winded after the 4 day break

[Jackdaw]

It is always hard to get everything right if we get up too late. Good luck with your goal! 20 reps of what? 

[ReturnOfTheDad]

10 minutes ago, XBlackWidowX said:

Good luck with your goal! 20 reps of what? 

Thanks! 20 reps of clean and press with a 50 pound sand bag. As soon as I can do 20 reps I’ll move up to a 100 pound sand bag. Would like to do 200 pounds by the end of the year.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 10 Hrs

Water: 4/4 Liters

Weight: 238.0lbs

 

Meals:

9:00am - Coffee, Oatmeal

1:30pm - Coffee, Chicken, beans, rice

4:00pm - Coffee, oatmeal bite

6:00pm - Steak, sweet potatoes, corn

 

Fitness: 

AM - JiuJitsu 

PM - 3 Miles Treadmill 

 

Meditation:

5 min

 

Notes:

Coming back from being out sick was unpleasant but got my rolls in for JiuJitsu. Really need to work on my Cardio, and getting my weight down will help.

 

Training Notes:

2 Positives -

 - Work continues on my alternating shoulder throw. Actually did it today during light warm up, but that’s a far cry from going full speed.

 - Did a fireman’s take down today

1 Negative -

 - Not posturing on my side enough when on bottom of side mount.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 11 Hrs

Water: 4/4 Liters

Weight: 237.2lbs

 

Meals:

8:00am - Coffee, rice cake

11:00am - Egg white veggie omelette, toast

1:00pm - Coffee

1:30pm - Soda, 1/2 burger, fries

4:00pm - Coffee

6:00pm - Tacos

 

 

Fitness: 

AM - 1.5 Miles Inclined Treadmill 

PM - BW/KB Conditioning, 1 Set, 15 lb KB

 

Meditation:

5 min

 

Notes:

Been trying to ween back on my sleep medication and it hasn’t been going well. Learning that sleep is absolutely critical to my mental health. Going back to my regular dose tonight and hopefully will be in a better place tomorrow.

 

Added kettlebells back into my conditioning workout. Was only able to get one set in, but considering I doubled the number of reps I suppose that’s okay. Will work on building it week over week.

 

Training Notes:

2 Positives -

 - 1.5 Miles on 15 degree incline is getting g easier, even increased the speed a couple of times to 2mph. Still a long way to go though.

 - Able to complete one full Bodyweight/Kettlebell conditioning set.

1 Negative -

 - Was dragging on my bag warm up today. Need to spend some time getting my endurance back up for my kicks.

[Jackdaw]

On 5/4/2023 at 9:26 PM, ReturnOfTheDad said:

Will work on building it week over week.

Sounds like a good plan.

 

Good job with the training, you're clearly improving! I'm curious to see how far you can go.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 11 Hrs

Water: 2/4 Liters

Weight: 240.6lbs

 

Meals:

8:00am - Rice cake

10:00am - 1/2 PB Sandwich

11:30am - Coffee

1:30pm - Coffee, 1/2 Burger, Fries

4:30pm - Coffee, baklava

6:30pm - 1/2 Tex Mex Platter

 

Fitness: 

AM - JiuJitsu 

PM - Kickboxing

 

Meditation:

5 min

 

Notes:

Rough week, so had not posted in a couple of days. Found out layoffs are happening Monday after next and will have to wait and see if I have a job. I think I have some acceptance over it, but still have some fear.

 

Didn’t exercise as usual on Friday so will be doing catch up today and tomorrow.

 

Training Notes:

2 Positives -

 - Learning some finer points of hip movement to set up submissions.

 - High kicks and flexibility coming along.

1 Negative -

 - Still waking up too late and resting too close to workouts.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 12.5 Hrs

Water: 2/4 Liters

Weight: 239.0lbs

 

Meals:

9:30am - Coffee, cereal

12:30pm - Coffee, Chicken sandwich

4:30pm - Coffee, candy bar

6:00pm - Soda, Chicken Sandwich

 

Fitness: 

Rest Day

 

Meditation:

5 min

 

Notes:

Considered working out today but was just too worn out from yesterday. Took the day to rest up and will get back on track tomorrow.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 10 Hrs

Water: 3/4 Liters

Weight: 239.6lbs

 

Meals:

8:00am - Coffee, Toast

11:30am - Turkey Sandwich

1:30pm - Coffee

3:30pm - Coffee

6:30pm - Soda, Cheeseburger, chips

 

Fitness: 

3 Miles Treadmill

 

Meditation:

5 min

 

Notes:

Overall it was a rough day. Had a presentation I’ve been preparing for was today and it didn’t go great. Also, a friend of mine left the company, he was one of my last friends left that I worked with so I’m pretty bummed about it. All of that made it really hard to get motivated for 2 workouts today. Still ended up putting 3 miles on the treadmill at a decent pace. Will work on getting back to my normal workout schedule tomorrow.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 12.5 Hrs

Water: 4/4 Liters

Weight: 237.6lbs

 

Meals:

10:00am - Coffee, 1/2 PB Sandwich

2:00pm - Coffee, steak, potatoes, corn

4:00pm - Iced Coffee

6:00pm - Pork, noodles, salad

 

Fitness: 

AM - JiuJitsu 

PM - Conditioning C/P 15 reps w/50lbs

 

Meditation:

5 min

 

Notes:

Sleeping too much again, need to work on cutting that down.

 

Training Notes:

2 Positives -

 - Had some good reversals

 - Had one good single leg take down

1 Negative -

 - Still working on moving from the bottom.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 11 Hrs

Water: 2/4 Liters

Weight: 237.2lbs

 

Meals:

9:00am - Coffee, breakfast biscuits 

1:30pm - Iced Tea, burger, fries

5:00pm - Red Bull

6:30pm - Burger, chips

 

Fitness: 

Rest Day

 

Meditation:

5 min

 

Notes:

Really down about layoffs on Monday, couldn’t get the energy to workout today. Will do better tomorrow.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 11 Hrs

Water: 3/4 Liters

Weight: 237.6lbs

 

Meals:

9:00am - Cereal 

11:30am - Iced Coffee, Tacos, Fries

3:00pm - Sugar free energy drink, 1/2 PB Sandwich

6:00pm - Banana

8:30pm - Sausages, spinach, mac & cheese

 

Fitness: 

#1 - 3 Miles Treadmill

#2 - Kickboxing

 

Meditation:

5 min

 

Notes:

Presentation today went well. Decided to take tomorrow off and enjoy a long weekend before the layoff news on Monday.

 

Training Notes:

2 Positives -

 - High round kicks are getting better

 - Getting more power in punches

1 Negative -

 - Spinning back kicks need work

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 11 Hrs

Water: 4/4 Liters

Weight: 236.6lbs

 

Meals:

10:00am - 1/2 PB Sandwich 

1:30pm - Steak, Mac & Cheese, salad, banana pudding

3:00pm - Sugar free energy drink

7:00pm - Soda, Moussaka, rice, veggies

 

Fitness: 

#1 - Submission Wrestling

#2 - Conditioning, 1 Set

 

Meditation:

5 min

 

Notes:

Overslept today and didn’t have time to get coffee in the morning which killed my first workout. Just didn’t have that pep in my step that I was desperately needing.

 

It got better in the afternoon after having some food and an energy drink but second workout I was still on fumes.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 11 Hrs

Water: 4/4 Liters

Weight: 238.0lbs

 

Meals:

10:30am - Coffee, 1/2 PB Sandwich 

1:30pm - Iced Coffee, Kolaches

3:00pm - Coffee, Donut

5:00pm - Fish Tacos

9:00pm - Pork Tacos

 

Fitness: 

#1 - JiuJitsu 

#2 - Kickboxing

 

Meditation:

5 min

 

Notes:

Went to my first workout with no food or coffee. No fun. Need to start going to bed earlier on Fridays to get up early enough to eat something before Saturday morning workout.

 

Training Notes:

2 Positives -

 - Some decent throw set ups today

 - Did some light sparring and had some decent combos.

1 Negative -

 - Still working on AbRockers during warm up.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 11 Hrs

Water: 2/4 Liters

Weight: 239.6lbs

 

Meals:

10:30am - Coffee, Pancakes, eggs, strawberries

1:00pm - Soda, Gorditas, Ribs, rice and beans 

4:00pm - Coffee

6:00pm - Steak, potato’s, watermelon

 

Fitness: 

Rest Day

 

Meditation:

5 min

[ReturnOfTheDad]

Got laid off from work. Pretty out of sorts as I’m the only source of income for our household. Got no workouts done yesterday. It was a rough day but trying to get in the other side of it by starting the job hunt immediately. Will try and get back on track with some workouts today. On to the next adventure.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 11 Hrs

Water: 2/4 Liters

Weight: 237.8lbs

 

Meals:

9:30am - Cereal

1:00pm - Sugar free energy drink, hot dog, chips, pizza

3:30pm - Iced Tea

6:00pm - Protein Shake

 

Fitness: 

#1 - Conditioning, C/P 50lbs @ 20 reps

 

Meditation:

5 min

 

Notes:

Trying to keep my head up after the job loss and focusing on the job search ahead of me. To help stretch our budget I’ve had to cancel my gym membership which feels defeating since I just started back with it. I have one month left before my membership runs out. Hopefully will find something before then.

 

Ate too much junk food at lunch, need to watch the emotional eating, that’s a carousel I don’t care to revisit now that I’m making some headway.

 

I have two promising referrals for new jobs. Would be great if one of them panned out this early. Realistically I’m mentally preparing myself for a much longer search.

[ReturnOfTheDad]

2023 - The Long Game

Word of the Year: Balance

Sleep: 11 Hrs

Water: 2/4 Liters

Weight: 237.2lbs

 

Meals:

9:30am - Cereal

11:00pm - Coffee, 1/2 PB Sandwich

3:30pm - Iced Coffee, Tacos

8:30pm - Rice cake and cheese

 

Fitness: 

None

 

Meditation:

5 min

 

Notes:

Having a tough time getting up in the morning and it’s taking a toll on my free time for exercise as I need to put in at least 4-6 hours of applications each day. 

 

Goal is for tomorrow to be better and get back on track.