ETFnerd workout log

[ETFnerd]

"The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it." - Michelangelo

Goal #1: Run/Walk/Crawl 10,000 miles by 12/31/2020.

Goal #2: Goal #1 is not more important than my wife and two daughters. They come first.

Goal #3: To build my character without selfish motives and with grace in my heart, helping others along the way when able.

2011 - Target: 1,000 miles - To Date: 1,111.4 (Goal reached 12/11/11)

2012 - Target: 1,000 miles - To Date:

2013 - Target: 1,000 miles - To Date:

2014 - Target: 1,000 miles - To Date:

2015 - Target: 1,000 miles - To Date:

2016 - Target: 1,000 miles - To Date:

2017 - Target: 1,000 miles - To Date:

2018 - Target: 1,000 miles - To Date:

2019 - Target: 1,000 miles - To Date:

2020 - Target: 1,000 miles - To Date:

1/1/2011 - Height: 5'9" - Weight: 255 - Body Fat: 26-28% (estimated with handheld omron monitor) - Waist: 40"

2/28/2011 - Height: 5'9" - Weight: 212 - Body Fat: ?%

4/15/2011 - Height: 5'9" - Weight: 202 - Body Fat: ?%

5/31/2011 - Height: 5'9" - Weight: 194 - Body Fat: ?%

6/30/2011 - Height: 5'9" - Weight: 186 - Body Fat: ?%

8/15/2011 - Height: 5'9" - Weight: 178 - Body Fat: ?%

9/15/2011 - Height: 5'9" - Weight: 171 - Body Fat: ?%

10/01/2011 - Height: 5'9" - Weight: 168 - Body Fat: 16.5%

10/27/2011 - Height: 5'9" - Weight: 165 - Body Fat: 15.5% - Waist: 31"

11/05/2011 - Height: 5'9" - Weight: 163.4 - Body Fat: 15.5% - Waist: 31"

11/13/2011 - Height: 5'9" - Weight: 161.6 - Body Fat: 15.1% - Waist: 31"

11/30/2011 - Height: 5'9" - Weight: 160.0 - Body Fat: ?% - Waist: 30"

12/09/2011 - Height: 5'9" - Weight: 158.4 - Body Fat: 14% - Waist: 30"

12/30/2011 - Height: 5'9" - Weight: 159 - Body Fat: 13.5% - Waist: 30"

My Abs Progression Photo Log:

http://nerdfitness.com/community/showthread.php?6098-The-SITUATION-Room-An-ABS-Photo-Progression-Log

[ETFnerd]

2011 Part 1

01/01/2011 to Monday 04/03/2011 - Miles: 0.0 Cum: 0.0 - Records prior to 04/04/2011 were incomplete so will not be counted.

Monday 04/04/2011 - Miles: 4.1 Cum: 4.1 - Walk 62 min 4 mph - Assisted wide-grip pull-ups (minimum 25) 7, 5, 4, 5, 3, 2

Tuesday 04/05/2011 - Miles: 4.1 Cum: 8.3 - Walk 62 min 4 mph - Assisted wide-grip pull-ups (minimum 25) 7, 5, 6, 4, 4

Wednesday 04/06/2011 - Miles: 4.1 Cum: 12.4 - Walk 62 min 4 mph - Assisted wide-grip pull-ups (minimum 25) 7, 5, 6, 4, 3

Thursday 04/07/2011 - Miles: 0.0 Cum: 12.4 - Rest day.

Friday 04/08/2011 - Miles: 0.0 Cum: 12.4 - Rest day.

Saturday 04/09/2011 - Miles: 0.0 Cum: 12.4 - Karate point sparring 2 hrs.

Sunday 04/10/2011 - Miles: 0.0 Cum: 12.4 - Rest day.

Monday 04/11/2011 - Miles: 4.1 Cum: 16.5 - Walk 62 min 4 mph - Assisted wide-grip pull-ups (minimum 25) 7, 5, 4, 5, 3, 2, 2

Tuesday 04/12/2011 - Miles: 0.0 Cum: 16.5 - Rest day.

Wednesday 04/13/2011 - Miles: 4.1 Cum: 20.7 - Walk 62 min 4 mph - Assisted wide-grip pull-ups (minimum 25) 6, 5, 4, 3, 3, 4, 3

Thursday 04/14/2011 - Miles: 0.0 Cum: 20.7 - Rest day.

Friday 04/15/2011 - Miles: 0.0 Cum: 20.7 - Rest day.

Saturday 04/16/2011 - Miles: 0.0 Cum: 20.7 - Rest day.

Sunday 04/17/2011 - Miles: 0.0 Cum: 20.7 - Karate point sparring 2 hrs.

Monday 04/18/2011 - Miles: 4.1 Cum: 24.8 - Walk 62 min 4 mph - Assisted wide-grip pull-ups (minimum 25) 5, 5, 4, 3, 3, 2, 2, 1, 1

Tuesday 04/19/2011 - Miles: 0.0 Cum: 24.8 - Rest day.

Wednesday 04/20/2011 - Miles: 4.1 Cum: 28.9 - Walk 62 min 4 mph - Assisted wide-grip pull-ups (minimum 25) 6, 5, 4, 3, 3, 2, 2, 1, 1

Thursday 04/21/2011 - Miles: 4.1 Cum: 33.1 - Walk 62 min 4 mph - Assisted wide-grip pull-ups (minimum 25) 5, 5, 4, 3, 3, 2, 2, 1, 1

Friday 04/22/2011 - Miles: 0.0 Cum: 33.1 - Rest day.

Saturday 04/23/2011 - Miles: 4.1 Cum: 37.2 - Walk 62 min 4 mph - Assisted wide-grip pull-ups (minimum 25) 6, 5, 5, 3, 3, 2, 1, 1

Sunday 04/24/2011 - Miles: 6.3 Cum: 43.5 - Walk 45 min 2 mph - Walk 72 min 4 mph - Assisted wide-grip pull-ups (minimum 25) 5, 4, 5, 3, 3, 2, 1, 1, 1

Monday 04/25/2011 - Miles: 0.0 Cum: 43.5 - Rest day.

Tuesday 04/26/2011 - Miles: 4.1 Cum: 47.6 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Wednesday 04/27/2011 - Miles: 0.0 Cum: 47.6 - Rest day.

Thursday 04/28/2011 - Miles: 0.0 Cum: 47.6 - Rest day.

Friday 04/29/2011 - Miles: 4.1 Cum: 51.8 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 1, 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Saturday 04/30/2011 - Miles: 4.1 Cum: 55.9 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Sunday 05/01/2011 - Miles: 0.0 Cum: 55.9 - Karate point sparring 2 hrs.

Monday 05/02/2011 - Miles: 0.0 Cum: 55.9 - Rest day.

Tuesday 05/03/2011 - Miles: 4.1 Cum: 60.0 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 1, 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Wednesday 05/04/2011 - Miles: 0.0 Cum: 60.0 - Rest day.

Thursday 05/05/2011 - Miles: 4.1 Cum: 64.2 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Friday 05/06/2011 - Miles: 0.0 Cum: 64.2 - Rest day.

Saturday 05/07/2011 - Miles: 4.1 Cum: 68.3 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Sunday 05/08/2011 - Miles: 4.1 Cum: 72.4 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 1, 1, 1, 1, 1, 1, 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Monday 05/09/2011 - Miles: 4.1 Cum: 76.6 - Walk 65 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 1, 2, 1, 1, 1, 1, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Tuesday 05/10/2011 - Miles: 0.0 Cum: 76.6 - Rest day.

Wednesday 05/11/2011 - Miles: 4.1 Cum: 80.7 - Walk 65 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Thursday 05/12/2011 - Miles: 0.0 Cum: 80.7 - Rest day.

Friday 05/13/2011 - Miles: 6.3 Cum: 87.0 - Walk 1 hr 35 min 4 mph - BW wide-grip pull-ups (minimum 25) 3, 2, 2, 2, 2, , 2, 2, 2, 1, 1, 1, 1, 1, 1, 1

Saturday 05/14/2011 - Miles: 4.1 Cum: 91.2 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 3, 3, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1

Sunday 05/15/2011 - Miles: 0.0 Cum: 91.2 - Karate point sparring 2 hrs.

Monday 05/09/2011 - Miles: 4.3 Cum: 95.5 - Walk 65 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 1, 2, 1, 1, 1, 1, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Tuesday 05/10/2011 - Miles: 0.0 Cum: 95.5 - Rest day.

Wednesday 05/11/2011 - Miles: 4.3 Cum: 99.8 - Walk 65 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Thursday 05/12/2011 - Miles: 0.0 Cum: 99.8 - Rest day.

Friday 05/13/2011 - Miles: 6.3 Cum: 106.2 - Walk 1 hr 35 min 4 mph - BW wide-grip pull-ups (minimum 25) 3, 2, 2, 2, 2, , 2, 2, 2, 1, 1, 1, 1, 1, 1, 1

Saturday 05/14/2011 - Miles: 4.1 Cum: 110.3 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 3, 3, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1

Sunday 05/15/2011 - Miles: 0.0 Cum: 110.3 - Karate point sparring 2 hrs.

Monday 05/16/2011 - Miles: 4.1 Cum: 114.4 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1

Tuesday 05/17/2011 - Miles: 4.1 Cum: 118.6 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 2, 2, 2, 2, 2, 2, 2, 3, 1, 1, 1, 1, 1, 1, 1

Wednesday 05/18/2011 - Miles: 5.8 Cum: 124.4 - Walk 87 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 3, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Thursday 05/19/2011 - Miles: 5.8 Cum: 130.2 - Walk 87 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Friday 05/20/2011 - Miles: 4.1 Cum: 134.3 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1, 1, 3, 1, 1

Saturday 05/21/2011 - Miles: 0.0 Cum: 134.3 - Rest day.

Sunday 05/22/2011 - Miles: 0.0 Cum: 134.3 - Karate point sparring 2 hrs.

Monday 05/23/2011 - Miles: 4.1 Cum: 138.4 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1

Tuesday 05/24/2011 - Miles: 4.1 Cum: 142.6 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1

Wednesday 05/25/2011 - Miles: 0.0 Cum: 142.6 - Rest day.

Thursday 05/26/2011 - Miles: 4.1 Cum: 146.7 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 3, 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1

Friday 05/27/2011 - Miles: 0.0 Cum: 146.7 - On vacation rest.

Saturday 05/28/2011 - Miles: 0.0 Cum: 146.7 - On vacation rest.

Sunday 05/29/2011 - Miles: 0.0 Cum: 146.7 - On vacation rest.

Monday 05/30/2011 - Miles: 0.0 Cum: 146.7 - On vacation rest.

Tuesday 05/31/2011 - Miles: 0.0 Cum: 146.7 - On vacation rest.

[ETFnerd]

2011 Part 2

Wednesday 06/01/2011 - Miles: 0.0 Cum: 146.7 - Karate point sparring 2 hrs.

Thursday 06/02/2011 - Miles: 0.0 Cum: 146.7 - On vacation rest.

Friday 06/03/2011 - Miles: 0.0 Cum: 146.7 - On vacation rest.

Saturday 06/04/2011 - Miles: 0.0 Cum: 146.7 - Karate point sparring 2 hrs.

Sunday 06/05/2011 - Miles: 0.0 Cum: 146.7 - On vacation rest.

Monday 06/06/2011 - Miles: 0.0 Cum: 146.7 - On vacation rest.

Tuesday 06/07/2011 - Miles: 0.0 Cum: 146.7 - On vacation rest.

Wednesday 06/08/2011 - Miles: 0.0 Cum: 146.7 - On vacation rest.

Thursday 06/09/2011 - Miles: 0.0 Cum: 146.7 - On vacation rest.

Friday 06/10/2011 - Miles: 4.1 Cum: 150.8 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 3, 2, 3, 2, 2, 2, 2, 2, 2, 2, 1, 1, 1, 1, 1

Saturday 06/11/2011 - Miles: 0.0 Cum: 150.8 - Karate point sparring 2 hrs.

Sunday 06/12/2011 - Miles: 0.0 Cum: 150.8 - Karate point sparring 2 hrs.

Monday 06/13/2011 - Miles: 6.0 Cum: 156.8 - Walk 90 min 4 mph - BW wide-grip pull-ups (minimum 25) 3, 2, 3, 2, 3, 2, 2, 2, 3, 2, 1, 1, 1

Tuesday 06/14/2011 - Miles: 0.0 Cum: 156.8 - Rest day.

Wednesday 06/15/2011 - Miles: 4.1 Cum: 161.0 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 25) 3, 2, 3, 3, 3, 2, 3, 2, 3, 2, 1

Thursday 06/16/2011 - Miles: 4.1 Cum: 165.1 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 50) 3, 2, 3, 2, 2, 2, 3, 2, 3, 2, 3, 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1

Friday 06/17/2011 - Miles: 4.1 Cum: 169.2 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 50) 3, 2, 3, 3, 3, 3, 3, 2, 3, 3, 3, 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1

Saturday 06/18/2011 - Miles: 7.6 Cum: 176.8 - Walk 1 hr 54 min 4 mph - BW wide-grip pull-ups (minimum 50) 3, 2, 3, 3, 3, 3, 3, 3, 3, 3, 3, 2, 2, 2, 2, 2, 2, 2, 2, 2

Sunday 06/19/2011 - Miles: 4.1 Cum: 181.0 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 50) 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 2, 2, 2, 2, 2, 2, 2, 2, 2

Monday 06/20/2011 - Miles: 4.1 Cum: 185.1 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 50) 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 2, 2, 2, 2, 2, 2

Tuesday 06/21/2011 - Miles: 4.1 Cum: 189.2 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 50) 3, 4, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 2, 2, 2, 2, 2

Wednesday 06/22/2011 - Miles: 0.0 Cum: 189.2 - Rest day.

Thursday 06/23/2011 - Miles: 0.0 Cum: 189.2 - Rest day.

Friday 06/24/2011 - Miles: 8.3 Cum: 197.5 - Walk 2 hrs 4 min 4 mph - BW wide-grip pull-ups (minimum 50) 3, 4, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 2, 2, 2, 2, 2

Saturday 06/25/2011 - Miles: 4.1 Cum: 201.6 - Walk 62 min 4 mph - BW wide-grip pull-ups (minimum 50) 3, 4, 3, 3, 4, 3, 3, 3, 3, 3, 4, 3, 3, 2, 2, 2, 2

Sunday 06/26/2011 - Miles: 0.0 Cum: 201.6 - Karate point sparring 2 hrs.

Monday 06/27/2011 - Miles: 4.8 Cum: 206.4 - Run 57 min 5 mph - BW wide-grip pull-ups (minimum 50) 5, 4, 3, 3, 2, 3, 2, 4, 3, 3, 4, 3, 3, 2, 2, 2, 3, 1

Tuesday 06/28/2011 - Miles: 5.5 Cum: 211.8 - Run 63 min 5.2 mph - BW wide-grip pull-ups (minimum 50) 4, 3, 4, 4, 3, 3, 2, 3, 3, 2, 2, 3, 2, 2, 2, 2, 2, 2, 2, 2

Wednesday 06/29/2011 - Miles: 5.5 Cum: 217.3 - Run 63 min 5.2 mph - BW wide-grip pull-ups (minimum 50) 4, 4, 4, 3, 3, 3, 2, 3, 3, 3, 2, 3, 3, 2, 2, 2, 3, 2, 2

Thursday 06/30/2011 - Miles: 4.1 Cum: 221.4 - Run 62 min 4 mph - BW wide-grip pull-ups (minimum 50) 4, 3, 4, 4, 4, 4, 4, 4, 2, 3, 3, 3, 3, 2, 2, 2

Friday 07/01/2011 - Miles: 0.0 Cum: 221.4 - Rest day.

Saturday 07/02/2011 - Miles: 5.5 Cum: 226.9 - Run 63 min 5.2 mph - BW wide-grip pull-ups (minimum 50) 4, 4, 4, 3, 4, 3, 4, 4, 3, 3, 4, 3, 3, 2, 2

Sunday 07/03/2011 - Miles: 0.0 Cum: 226.9 - Karate point sparring 2 hrs.

Monday 07/04/2011 - Miles: 5.5 Cum: 232.4 - Run 63 min 5.2 mph - BW wide-grip pull-ups (minimum 50) 5, 4, 4, 4, 4, 3, 4, 4, 3, 3, 4, 3, 3, 2,2

Tuesday 07/05/2011 - Miles: 5.5 Cum: 237.8 - Run 63 min 5.2 mph - BW wide-grip pull-ups (minimum 50) 5, 4, 5, 4, 4, 4, 4, 3, 3, 3, 3, 2, 3, 3, 2

Wednesday 07/06/2011 - Miles: 4.6 Cum: 242.4 - Walk 19 min 4 mph - Run 24 min 5.2 mph - Walk 19 min 4 mph - BW wide-grip pull-ups (minimum 50) 5, 5, 5, 5, 5, 5, 4, 3, 3, 3, 3, 2, 3

Thursday 07/07/2011 - Miles: 5.2 Cum: 247.6 - Walk 5.5 min 4 mph - Run 51 min 5.2 mph - Walk 5.5 min 4 mph - BW wide-grip pull-ups (minimum 50) 5, 6, 5, 5, 4, 4, 4, 3, 5, 3, 3, 4, 3

Friday 07/08/2011 - Miles: 0.0 Cum: 247.6 - Rest day.

Saturday 07/09/2011 - Miles: 0.0 Cum: 247.6 - Rest day.

Sunday 07/10/2011 - Miles: 0.0 Cum: 247.6 - Karate point sparring 2 hrs.

Monday 07/11/2011 - Miles: 5.4 Cum: 253.0 - Run 62 min 5.2 mph - BW wide-grip pull-ups (minimum 50) 6, 5, 5, 4, 7, 3, 4, 4, 4, 3, 4, 3

Tuesday 07/12/2011 - Miles: 5.6 Cum: 258.5 - Walk 7 min 4.3 mph - Run 50 min 5.5 mph - Walk 7 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 6, 6, 6, 6, 5, 4, 5, 5, 5, 4

Wednesday 07/13/2011 - Miles: 0.0 Cum: 258.5 - Rest day.

Thursday 07/14/2011 - Miles: 4.5 Cum: 263.0 - Walk 30 min 4.3 mph - Run 2 min 5.5 mph - Walk 30 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 6, 7, 7, 5, 5, 4, 6, 5, 6

Friday 07/15/2011 - Miles: 4.7 Cum: 267.8 - Walk 23.5 min 4.3 mph - Run 15 min 5.5 mph - Walk 23.5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 7, 7, 6, 6, 4, 6, 5, 5, 5 - Very tired today.

Saturday 07/16/2011 - Miles: 0.0 Cum: 267.8 - Rest day.

Sunday 07/17/2011 - Miles: 0.0 Cum: 267.8 - Karate point sparring 2 hrs.

Monday 07/18/2011 - Miles: 5.4 Cum: 273.2 - Walk 6 min 4.3 mph - Run 50 min 5.5 mph - Walk 6 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 7, 7, 7, 8, 6, 6, 5, 5

Tuesday 07/19/2011 - Miles: 0.0 Cum: 273.2 - Rest day.

Wednesday 07/20/2011 - Miles: 5.4 Cum: 278.7 - Walk 6 min 4.3 mph - Run 50 min 5.5 mph - Walk 6 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 8, 7, 9, 6, 5, 6, 5, 5

Thursday 07/21/2011 - Miles: 5.4 Cum: 284.1 - Walk 6 min 4.3 mph - Run 50 min 5.5 mph - Walk 6 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 8, 7, 9, 6, 5, 6, 5, 5

Friday 07/22/2011 - Miles: 0.0 Cum: 284.1 - Rest day.

Saturday 07/23/2011 - Miles: 5.5 Cum: 289.6 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 8, 7, 9, 6, 5, 6, 5, 5

Sunday 07/24/2011 - Miles: 0.0 Cum: 289.6 - Karate point sparring 2 hrs.

Monday 07/25/2011 - Miles: 4.5 Cum: 294.1 - Walk 30 min 4.3 mph - Run 2 min 5.5 mph - Walk 30 min 4.3 mph

Tuesday 07/26/2011 - Miles: 4.5 Cum: 298.5 - Walk 30.5 min 4.3 mph - Run 1 min 5.5 mph - Walk 30.5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 8, 7, 8, 5, 6, 4, 5, 5, 4 - Very tired today.

Wednesday 07/27/2011 - Miles: 5.5 Cum: 304.0 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 9, 9, 8, 8, 6, 5, 6

Thursday 07/28/2011 - Miles: 4.9 Cum: 308.9 - Karate point sparring 2 hrs - Walk 15 min 4.3 mph - Run 30 min 5.5 mph - Walk 15 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 10, 7, 6, 8, 5, 6, 6, 6, 5

Friday 07/29/2011 - Miles: 0.0 Cum: 308.9 - Rest day.

Saturday 07/30/2011 - Miles: 0.0 Cum: 308.9 - Rest day.

Sunday 07/31/2011 - Miles: 5.6 Cum: 314.5 - Karate point sparring 2 hrs - Walk 10 min 4.3 mph - Run 50 min 5.5 mph - Run 2 min 8 mph - Walk 10 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 9, 7, 8, 6, 5, 6, 5, 5

[ETFnerd]

2011 Part 3

Monday 08/01/2011 - Miles: 5.5 Cum: 320.0 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 9, 8, 6, 9, 7, 4, 5, 4

Tuesday 08/02/2011 - Miles: 5.6 Cum: 325.5 - Walk 5 min 4.3 mph - Run 50 min 5.5 mph - Run 2 min 8 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 8, 9, 10, 9, 9, 8

Wednesday 08/03/2011 - Miles: 5.6 Cum: 331.1 - Walk 5 min 4.3 mph - Run 50 min 5.5 mph - Run 2 min 8 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 8, 9, 9, 9, 8, 6, 6

Thursday 08/04/2011 - Miles: 5.5 Cum: 336.6 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 9, 8, 6, 9, 7, 5, 5, 4

Friday 08/05/2011 - Miles: 0.0 Cum: 336.6 - Rest day prior to the US Capitol Classic Karate Tournament.

Saturday 08/06/2011 - Miles: 0.0 Cum: 336.6 - Rest day prior to the US Capitol Classic Karate Tournament.

Sunday 08/07/2011 - Miles: 5.5 Cum: 342.1 - Entered and won the US Capitol Classic Karate Tournament - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 0) 9, 9, 8, 7, 8, 9, 6

Monday 08/08/2011 - Miles: 5.6 Cum: 347.6 - Walk 5 min 4.3 mph - Run 50 min 5.5 mph - Run 2 min 8 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 8, 9, 8, 6, 7, 9, 6

Tuesday 08/09/2011 - Miles: 5.5 Cum: 353.1 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 10, 9, 8, 8, 6, 6, 7

Wednesday 08/10/2011 - Miles: 0.0 Cum: 353.1 - Rest day.

Thursday 08/11/2011 - Miles: 5.5 Cum: 358.6 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 10, 8, 6, 9, 8, 5, 7

Friday 08/12/2011 - Miles: 5.5 Cum: 364.1 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 10, 8, 7, 9, 9, 7

Saturday 08/13/2011 - Miles: 5.5 Cum: 369.6 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 9, 11, 8, 8, 7, 9

Sunday 08/14/2011 - Miles: 5.6 Cum: 375.1 - Walk 5 min 4.3 mph - Run 50 min 5.5 mph - Run 2 min 8 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 10, 8, 8, 8, 8, 8

Monday 08/15/2011 - Miles: 5.5 Cum: 380.6 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 10, 8, 12, 10, 8, 8

Tuesday 08/16/2011 - Miles: 5.5 Cum: 386.1 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 10, 13, 11, 10, 8

Wednesday 08/17/2011 - Miles: 0.0 Cum: 386.1 - Rest day.

Thursday 08/18/2011 - Miles: 5.5 Cum: 391.6 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 12, 12, 11, 10, 8

Friday 08/19/2011 - Miles: 0.0 Cum: 391.6 - Rest day.

Saturday 08/20/2011 - Miles: 5.5 Cum: 397.1 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 13, 10, 9, 9, 9

Sunday 08/21/2011 - Miles: 0.0 Cum: 397.1 - Karate point sparring 2 hrs.

Monday 08/22/2011 - Miles: 5.6 Cum: 402.6 - Walk 5 min 4.3 mph - Run 50 min 5.5 mph - Run 2 min 8 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 13, 12, 8, 12, 8

Tuesday 08/23/2011 - Miles: 0.0 Cum: 402.6 - Rest day.

Wednesday 08/24/2011 - Miles: 0.0 Cum: 402.6 - Karate point sparring 2 hrs.

Thursday 08/25/2011 - Miles: 5.5 Cum: 408.1 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 14, 10, 10, 10, 8

Friday 08/26/2011 - Miles: 5.5 Cum: 413.6 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 14, 12, 10, 8, 9

Saturday 08/27/2011 - Miles: 5.5 Cum: 419.1 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph

Sunday 08/28/2011 - Miles: 5.5 Cum: 424.6 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 14, 12, 12, 12

Monday 08/29/2011 - Miles: 5.5 Cum: 430.0 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph

Tuesday 08/30/2011 - Miles: 5.5 Cum: 435.5 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 15, 12, 12, 12

Wednesday 08/31/2011 - Miles: 0.0 Cum: 435.5 - Rest day.

Thursday 09/01/2011 - Miles: 0.0 Cum: 435.5 - Rest day.

Friday 09/02/2011 - Miles: 5.5 Cum: 441.0 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 14, 16, 14, 12

Saturday 09/03/2011 - Miles: 5.5 Cum: 446.5 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph

Sunday 09/04/2011 - Miles: 5.5 Cum: 452.0 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 17, 14, 12, 10

Monday 09/05/2011 - Miles: 0.0 Cum: 452.0 - Rest day.

Tuesday 09/06/2011 - Miles: 5.5 Cum: 457.5 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 15, 12, 14, 10

Wednesday 09/07/2011 - Miles: 5.5 Cum: 462.9 - Walk 8 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph

Thursday 09/08/2011 - Miles: 5.5 Cum: 468.4 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 15, 16, 12, 10

Friday 09/09/2011 - Miles: 5.5 Cum: 473.9 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph

Saturday 09/10/2011 - Miles: 5.5 Cum: 479.4 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 17, 15, 12, 12

Sunday 09/11/2011 - Miles: 5.5 Cum: 484.9 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - Karate sparring 2 hrs.

Monday 09/12/2011 - Miles: 5.5 Cum: 490.4 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 15, 15, 12, 10

Tuesday 09/13/2011 - Miles: 5.5 Cum: 495.8 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph

Wednesday 09/14/2011 - Miles: 5.5 Cum: 501.3 - Walk 5 min 4.3 mph - Run 52 min 5.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 15, 16, 12, 10

Thursday 09/15/2011 - Miles: 0.0 Cum: 501.3 - Rest day.

Friday 09/16/2011 - Miles: 6.0 Cum: 507.3 - Walk 5 min 4.7 mph - Run 20 min 5.5 mph - Run 12 min 6 mph - Run 20 min 6.5 mph - Walk 5 min 4.3 mph - BW wide-grip pull-ups (minimum 50) 17, 14, 12, 10

Saturday 09/17/2011 - Miles: 6.0 Cum: 513.2 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph

Sunday 09/18/2011 - Miles: 6.0 Cum: 519.2 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 18, 15, 12, 11

Monday 09/19/2011 - Miles: 6.0 Cum: 525.1 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph

Tuesday 09/20/2011 - Miles: 6.0 Cum: 531.1 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 18, 15, 18

Wednesday 09/21/2011 - Miles: 0.0 Cum: 531.1 - Rest day.

Thursday 09/22/2011 - Miles: 6.0 Cum: 537.0 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 21, 17, 15

Friday 09/23/2011 - Miles: 0.0 Cum: 537.0 - Rest day.

Saturday 09/24/2011 - Miles: 6.0 Cum: 543.0 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 20, 17, 15

Sunday 09/25/2011 - Miles: 6.0 Cum: 548.9 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph

Monday 09/26/2011 - Miles: 6.0 Cum: 554.9 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 17, 24, 15

Tuesday 09/27/2011 - Miles: 6.0 Cum: 560.8 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph

Wednesday 09/28/2011 - Miles: 6.0 Cum: 566.8 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 25, 15, 12

Thursday 09/29/2011 - Miles: 0.0 Cum: 566.8 - Rest day.

Friday 09/30/2011 - Miles: 6.0 Cum: 572.7 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph

[aj_rock]

So... many numbers...

[ETFnerd]

^^^:-)^^^

2011 Part 4

Saturday 10/01/2011 - Miles: 6.0 Cum: 578.7 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 21, 17, 14

Sunday 10/02/2011 - Miles: 0.0 Cum: 578.7 - Karate point sparring for tournament tune-up 2hrs.

Monday 10/03/2011 - Miles: 6.0 Cum: 584.6 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 22, 17, 15

Tuesday 10/02/2011 - Miles: 0.0 Cum: 584.6 - Karate point sparring for tournament tune-up 2hrs.

Wednesday 10/05/2011 - Miles: 0.0 Cum: 584.6 - Rest day.

Thursday 10/06/2011 - Miles: 6.0 Cum: 590.6 - Walk 5 min 4.5 mph - Run 52 min 6 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 22, 17, 15

Friday 10/07/2011 - Miles: 9.7 Cum: 600.3 - Walk 5 min 4.5 mph - Run 1 hr 23 min 6.5 mph - Walk 5 min 4.5 mph

Saturday 10/08/2011 - Miles: 6.4 Cum: 606.7 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 24, 15, 14

Sunday 10/09/2011 - Miles: 0.0 Cum: 606.7 - Karate point sparring for tournament tune-up 2hrs.

Monday 10/10/2011 - Miles: 9.7 Cum: 616.4 - Walk 5 min 4.5 mph - Run 1hr 23 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 22, 16, 14

Tuesday 10/11/2011 - Miles: 0.0 Cum: 616.4 - Karate point sparring for tournament tune-up 2hrs.

Wednesday 10/12/2011 - Miles: 6.4 Cum: 622.8 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 6.5 mph - BW wide-grip pull-ups (minimum 50) 25, 17, 12

Thursday 10/13/2011 - Miles: 6.4 Cum: 629.2 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph

Friday 10/14/2011 - Miles: 6.4 Cum: 635.6 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 6.5 mph - BW wide-grip pull-ups (minimum 50) 25, 15, 12

Saturday 10/15/2011 - Miles: 0.0 Cum: 635.6 - Rest day to be fresh for karate tournament.

Sunday 10/16/2011 - Miles: 13.1 Cum: 648.7 - Entered and won Battle of Baltimore Karate Tournament - Walk 5 min 4.5 mph - Run 1 hr 54 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 25, 17, 12

Monday 10/17/2011 - Miles: 9.7 Cum: 658.4 - Walk 5 min 4.5 mph - Run 1hr 23 min 6.5 mph - Walk 5 min 4.5 mph

Tuesday 10/18/2011 - Miles: 5.7 Cum: 664.1 - Walk 31 min 4.5 mph - Run 31 min 6.5 mph - BW wide-grip pull-ups (minimum 50) 25, 15, 12 - Very tired today.

Wednesday 10/19/2011 - Miles: 0.0 Cum: 664.1 - Rest day.

Thursday 10/20/2011 - Miles: 6.4 Cum: 670.5 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 3 min 4.5 mph 2 min 4 mph - BW wide-grip pull-ups (minimum 50) 25, 17, 12

Friday 10/21/2011 - Miles: 6.4 Cum: 676.9 - Walk 21 min 4.5 mph - Run 30 min 6 mph - Run 11 min 6.5 mph - Didn't feel good today.

Saturday 10/22/2011 - Miles: 6.4 Cum: 683.2 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 3 min 4.5 mph 2 min 4 mph - BW wide-grip pull-ups (minimum 50) 26, 17, 12

Sunday 10/23/2011 - Miles: 9.7 Cum: 693.0 - Walk 5 min 4.5 mph - Run 1hr 23 min 6.5 mph - Walk 5 min 4.5 mph

Monday 10/24/2011 - Miles: 6.4 Cum: 699.4 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 26, 20, 12

Tuesday 10/25/2011 - Miles: 6.4 Cum: 705.8 - Walk 4.5 min 4.5 mph - Run 53 min 6.5 mph - Walk 4.5 min 4.5 mph

Wednesday 10/26/2011 - Miles: 6.4 Cum: 712.2 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 29, 22

Thursday 10/27/2011 - Miles: 6.4 Cum: 718.5 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph

Friday 10/28/2011 - Miles: 6.4 Cum: 724.9 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 31, 22

Saturday 10/29/2011 - Miles: 6.4 Cum: 731.3 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - Felt good catching up on sleep.

Sunday 10/30/2011 - Miles: 10.9 Cum: 742.2 - Walk 5 min 4.5 mph - Run 1hr 34 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 31, 21 - Ran 49.3 miles this week. Feel great and currently testing how I do skipping the rest day. Don't think I'll do this going fwd.

Monday 10/31/2011 - Miles: 6.4 Cum: 748.6 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - Felt worn out today but ran/walked 175.9 miles and over 700 pull-ups in October so its awright ;-)

[ETFnerd]

2011 Part 5

Tuesday 11/01/2011 - Miles: 6.4 Cum: 755.0 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 31, 21 - Was going to rest but went to work out to start the month right :-)

Wednesday 11/02/2011 - Miles: 0 Cum: 755.0 - Rest day.

Thursday 11/03/2011 - Miles: 6.4 Cum: 761.4 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - Assisted Inverted Punching Bag Sit-Ups (minimum 50) 5, 25, 20 - Started a new exercise. Did them assisted with a towel for the time being.

Friday 11/04/2011 - Miles: 6.4 Cum: 767.8 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 22, 30 - Felt tired during running. Lost grip in first pull-up set.

Saturday 11/05/2011 - Miles: 6.4 Cum: 774.2 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 50) 31, 22 - Abs were sore running and thought I wouldn't finish but got through it.

Sunday 11/06/2011 - Miles: 6.4 Cum: 780.6 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 22, 22, 12 - Tired and ran out of gas again. Regressed in pull-ups by going on 3 sets to complete.

Monday 11/07/2011 - Miles: 6.4 Cum: 787.0 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 50) 40, 11 - Run fel t good, but knees pounded a little. Better sit ups.

Tuesday 11/08/2011 - Miles: 6.4 Cum: 793.3 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 29, 21 - Run was good but just eeked out 50 pullups in 2 sets. Bad form in a few.

Wednesday 11/09/2011 - Miles: 6.4 Cum: 799.7 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 50) 51 - Run felt good. 51 assisted sit ups. Yey!

Thursday 11/10/2011 - Miles: 6.4 Cum: 806.1 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 29, 21 - Run was good but just eeked out 50 pullups in 2 sets again. No progress, but no regression either.

Friday 11/11/2011 - Miles: 6.4 Cum: 812.5 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 50) 36, 15

Saturday 11/12/2011 - Miles: 6.4 Cum: 818.9 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 30, 22 - Run was tough but good. Pull ups felt good in spite of lack of progression.

Sunday 11/13/2011 - Miles: 6.4 Cum: 825.3 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 20, 35, 30, 15 - Run felt good. Cranked it up to 100 assisted punching bag situps/day. Weighed in at 161.6lbs, ran every day this week for a total of 44.7 miles, did 152 pullups and 253 situps.

Monday 11/14/2011 - Miles: 6.4 Cum: 831.6 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 30, 22 - Run was tough as I broke in new sneakers and had to run on a different treadmill. Pull ups felt good in spite of lack of progression.

Tuesday 11/15/2011 - Miles: 6.4 Cum: 838.0 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 40, 25, 35 - Was exhausted during run. Switched to Asics Gel GT-2160. Did situps in 3 sets.

Wednesday 11/16/2011 - Miles: 0.0 Cum: 838.0 - Rest day.

Thursday 11/17/2011 - Miles: 6.4 Cum: 844.4 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 30, 16, 10 - Run was tough for the first 20 minutes, but got stronger through to the end of the run. Pull ups fell short and regressed as I needed 3 sets to complete.

Friday 11/18/2011 - Miles: 0.0 Cum: 844.4 - Rest day. - Slept in as I was tired and felt really cold when I was ready to go to the gym, not from outside temperature, but from lack of body heat regulation.

Saturday 11/19/2011 - Miles: 17.0 Cum: 861.4 - Walk 5 min 4.5 mph - Run 150 min 6.5 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 20, 20, 25, 35. - Slept 12hrs and wanted to empty the tank on a long run. Started sluggishly with inverted punching bag situps (minimum 100) at 20, 20, 25, 35. Ran 17 miles in 2hrs40min @ ~6.5mph pace. Felt really good through the 2nd hr, broke down in the 3rd hr.

Sunday 11/20/2011 - Miles: 6.4 Cum: 867.8 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 30, 22 - Run was tough but not nearly as tough as getting out of bed to run 6.4 miles after running 17 yesterday. Once I got going it was ok though. Progression is still stalled on pullups. Will see if I can level up next week.

Monday 11/21/2011 - Miles: 6.4 Cum: 874.2 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 40, 20, 40 - Struggled 10 minutes into the run. Had to grind it out to finish but got to the end. Grinded the situps too.

Tuesday 11/22/2011 - Miles: 0.0 Cum: 874.2 - Rest day. - Drove 10 hrs. Tried to go to gym but was closed.

Wednesday 11/23/2011 - Miles: 6.4 Cum: 880.6 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 30, 22 - Run was tougher than I expected after a rest day. Pullups felt good and easy.

Thursday 11/24/2011 - Miles: 5.3 Cum: 885.9 - Walk 0 min 4.5 mph - Run 43.17 min 7.29 mph - Walk 0 min 4.5 mph - No situps - gym was closed. Ran Newport Pie Run 5.31 miles in 43 minutes. Avg 7.29mph at 8min13sec/mile. Would have kicked earlier at the end if I had a better sense of where the finish line was.

Friday 11/25/2011 - Miles: 7.8 Cum: 893.7 - Walk 5 min 4.5 mph - Run 65 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 32, 21 - Run got a little challenging as the 30 minute mark, but was no problem. Tacked on a little mileage to 7.8 miles to make up your yesterday's shortage due to the race. Pullups b/c there was no punching bag. Easy peasy.

Saturday 11/26/2011 - Miles: 6.4 Cum: 900.1 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 50, 35, 15 - After a 12hr car trip back home in traffic and a mechanical failure, was exhausted when I got home. Still dragged myself to the gym and did situps which felt easy. The run was a little tight in the beginning, but posed no problems once I settled in. Glad I made it out to work out. Travel diet wasn't great so I will work on that next week.

Sunday 11/27/2011 - Miles: 6.4 Cum: 906.4 - Walk 5 min 4.5 mph - Run 52 min 6.5 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 30, 25 - This week: ran/walked 38.6 miles, 158 pullups, 200 inverted punching bag situps. Today: Returned to black belt sparring group for point sparring 1hr30min in morning. In the evening ran/walked 6.4miles and did 55 pullups. Got side kicked, bruised my left thigh and I spin-side-kicked someone in the elbow, bruised my right heel. Both felt funny all day and for the first 20 minutes of the run but felt fine after that-glad I went for the run/pulls. Finished run and pulls easy.

Monday 11/28/2011 - Miles: 10.0 Cum: 916.4 - Walk 5 min 4.5 mph - Run 1 hr 25 min 6.5 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 32, 30, 38 - Situps were tough b/c I was wearing my running tights and I kept slipping down the bag. I think I will do this again b/c it forces me to squeeze the bag to grip it, working my leg muscles. Run was surprisingly easy on anchovy pizza power. Must be my spinach.

Tuesday 11/29/2011 - Miles: 7.0 Cum: 923.4 - Walk 5 min 4.5 mph - Run 53 min 7.1 mph - Walk 4 min 4.7 mph - BW wide-grip pull-ups (minimum 50) 32, 20 - Leveled up by increasing my pace from 6.5 mph to 7.1 mph for a 53 minute run. Run was tough from about 10 min in and had to really concentrate to relax into the pace. Pulls felt easy.

Wednesday 11/30/2011 - Miles: 6.6 Cum: 929.9 - Walk 5 min 4.5 mph - Run 17 min 7.1 mph - Run 35 min 6.5 mph - Walk 4 min 4.7 mph - Inverted Punching Bag Sit-Ups (minimum 100) 50,50 - Today was supposed to be my scheduled rest day because I attended an awards banquet at a Chinese restaurant where they served an 11-course meal. My accountability thread has pictures of every course. I ate small portions of every course, but I ate every course so I felt deflated when I walked out of the gathering. I then decided to go work out. Seems like I have some illness or ocd. Anyhow it was situp day and I did 100 in two sets of 50 which was a first. I thought I would bring it back down to 6.5mph on the run because I had eaten a lot an hour earlier, but when I stepped up to the treadmill I set it for 7.1mph (there's something wrong with me, I can't seem to pull back). Was exhausted on minute 22, dialed it back to 6.5mph and coasted to the end of the 62 minutes. This was a bad week for me in terms of food, but I am trying to outrun my food. We'll see if I make it...

[ETFnerd]

Weighed in today on my 2 scales at 160lbs and 158lbs so I'll call it that I've made my weight goal for the year a month early from my year end projection. Yes, I guess it's pretty neurotic that I have to confirm my weight on a second scale and it appears one of them needs to be calibrated. Now on to changing my body composition to drop to 8% BF. It's been a long road here this year, but satisfying in many ways.

[Nvpunk]

That's inspiring ET. I really like the "Move 10,000 miles" goal. I might adopt something similar. Walk/run/crawl at least 2.7ish miles a day to get to 1000 each year sounds very doable.

[ETFnerd]

You won't regret setting your sights high on your hopes for life. Make sure you reflect inward so that your goals are right for you. Choose the right dreams and make them come true. One thing that I realized is that for me, people and relationships are more important than things like muscles or money. Health is important because it allows me to care for my loved ones as long as I can. In the end it's about finding your road to happiness. Good luck Nv.

[ETFnerd]

November Recap - Ran/Walked 26 of 30 days for a total of 181.3 miles. Did 686 BW wide-grip pull-ups and 955 assisted inverted punching bag sit-ups. It was a tough month where I could have rested more, slept more and recovered more. Hopefully I learned this lesson, but I doubt it.

[aj_rock]

Hey ETF, sometimes that's why those of us with lofty goals would do well to get a coach. It's been proven that people who just coach themselves tend to end up doing things they wouldn't recommend to anyone they were coaching themselves. Get someone who can at least objectively be able to tell you when you need a day off

[ETFnerd]

Thanks aj. i think you're right but when I think about finding the right person and investing all that time to get them up to speed in knowing enough about me, I cringe and would rather be working out. I guess I've had bad experiences with moron coaches who wanted to mold me into a version of them. I want to be me; a better version of me, but me nonetheless.

[aj_rock]

Haven't we all. Choosing the right coach is a mission in and of itself.

[Guest Snake McClain]

Duder you're looking amazing! (just saw your ab blog). I tried to read this thread but damn there is a lot of info on here. i can't even follow it. You are doing awesome. I feel...humbled...

[ETFnerd]

Thanks Bruce. We're all walking our respective paths toward our goals and are at different points. I think that you've set out some tough goals for yourself, much tougher than what I have set, so let us know if we can help. A lot of us are hoping for your success (and discounted WWF tickets) and we look fwd to all going to Madison Square Garden to cheer and watch you fight for the Inter-Continental World Title.

[gugi9000]

"The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it." - Michelangelo

What an excellent quote!

[ETFnerd]

Thursday 12/1/2011 - Miles: 6.5 Cum: 936.4 - Walk 5 min 4.5 mph - Run 52 min 6.6 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 30, 22 - Was tired today and didn't want to attempt 7.1 mph. Cranked it slightly to 6.6 mph. Was still challenging. Pulls were easy.

Friday 12/02/2011 - Miles: 0.0 Cum: 936.4 - Rest day. - Exhausted tonight. Going to bed early and sleeping late.

Saturday 12/03/2011 - Miles: 6.5 Cum: 942.8 - Walk 5 min 4.5 mph - Run 52 min 6.6 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 55, 30, 15 - Situps were tougher than I expected on 12hrs sleep. Started strong with 55 but petered off in the 2nd set at 30. Run should have been easier after a rest day, but wasn't super difficult.

Sunday 12/04/2011 - Miles: 6.5 Cum: 949.3 - Walk 5 min 4.5 mph - Run 52 min 6.6 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 30, 25 - Went to black belt sparring group for point sparring 1hr30min in morning. A top rated fighter joined and lit up the class and me. Was like taking serves from Any Roddick all day. In the evening ran/walked 6.5 miles and did 52 pullups. Finished run and pulls easy.

Monday 12/05/2011 - Miles: 6.5 Cum: 955.8 - Walk 5 min 4.5 mph - Run 52 min 6.6 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 30, 35, 15 - Only did 80 situps as the punching bag station was busy, and I lost the bag when I turned around for a minute. Run was not easy, not hard.

Tuesday 12/06/2011 - Miles: 6.5 Cum: 962.3 - Walk 5 min 4.5 mph - Run 52 min 6.6 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (making up for yesterday's shortfall) 20 - BW wide-grip pull-ups (minimum 50) 32, 20 - Made up for the 20 situp shortfall from yesterday. Run and pulls were easy today. Definitely a cold is coming on today though.

Wednesday 12/07/2011 - Miles: 6.5 Cum: 968.7 - Walk 5 min 4.5 mph - Run 52 min 6.6 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 25, 12, 13, 20, 20, 10 - Situps were hard today. My bag grip with my running tights was slipping and had trouble doing more than 20 reps at a time. Run was easy.

Thursday 12/08/2011 - Miles: 6.6 Cum: 975.3 - Walk 5 min 4.5 mph - Run 52 min 6.7 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 30, 22 - Leveled up by increasing my pace 0.1 mph from 6.6 mph to 6.7 mph for a 52 minute run. Run and pulls felt not too hard nor easy.

Friday 12/09/2011 - Miles: 6.6 Cum: 981.9 - Walk 5 min 4.5 mph - Run 51 min 6.7 mph - Run 1 min 11 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 35, 30, 25, 12 - Situps were still not progressing as I needed 4 sets. Still having issues with bag grip wearing my tights. Run was challenging but no problem. Also really got the lead out in the run.

Saturday 12/10/2011 - Miles: 11.9 Cum: 993.8 - Walk 5 min 4.5 mph - Run 1 hr 40 min 6.7 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 30, 22 - Long-run today to get the lead out and did just under 12 miles. Was a little tough 10 min to start and 15 min at the end but felt good during the run. Thought the pulls would be harder after the run but weren't. Was really cold and exhausted when I got home. May have been from not having eaten enough calories prior to the run and slept for two hours after the workout. Looks like I may make my annual run/walk goal tomorrow.

Sunday 12/11/2011 - Miles: 6.6 Cum: 1,000.4 - Walk 5 min 4.5 mph - Run 52 min 6.7 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 45, 35, 20 - I guess I made my run/walk/crawl goal of 1,000 miles today. I am proud of this accomplishment. Weekly summary: This week, my BMR estimate was 12,390kcal (1,770/day x 7days; the BMR dropped slightly because I lost some weight and stand at 158lbs). I also burned an estimated 6,097kcal this week through exercise, which was a high-watermark for me, for a total of 18,487kcal expended. I ate an estimated 18,102kcal this week according to my food log so I hit it pretty close for maintenance, but with a lot of whey protein supplementation to get there. Ran/walked every day for 51.1 miles, 156 pullups, 402 inverted punching bag situps. Today: Black belt sparring group was cancelled. In the evening ran/walked 6.6 miles and did 100 situps. Made a mistake drinking 2.5 cups of skim milk with 2 scoops of whey protein (52g) and a sweet potato 30 min before the workout. Spent the whole time trying to keep the food down. Run was challenging b/c of the meal early on but after 20 minutes was fine and not too difficult. I do the situps before the run and being upside down did not help keep the food down. Situps were not bad but not my best.

Monday 12/12/2011 - Miles: 6.6 Cum: 1,007.0 - Walk 5 min 4.5 mph - Run 52 min 6.8 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 25, 25, 25, 25 - Messed up and did situps when I should have done pullups. Was hard because of bag grip again with my tights on. Leveled up run by 0.1 mph from 6.7 mph last week to 6.8 mph. Run was not easy, not hard.

Tuesday 12/13/2011 - Miles: 6.6 Cum: 1,013.7 - Walk 5 min 4.5 mph - Run 52 min 6.8 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 31, 22 - Run was tough. Almost quit at the 25th minute in, but gritted through. Got easier in the last 15 minutes. Left ankle and right knee were complaining. Pulls were easy.

Wednesday 12/14/2011 - Miles: 6.6 Cum: 1,020.3 - Walk 5 min 4.5 mph - Run 52 min 6.8 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 45, 15, 25, 15 - Still struggling with situps. Bag grip is limited with the spandex tights so I need to really use leg strength to keep on the bag. It's straining my left keen and right ankle. More leg workout than core, it feels like. Run was surprisingly easy after the tough situps and I coasted through.

Thursday 12/15/2011 - Miles: 6.6 Cum: 1,026.9 - Walk 5 min 4.5 mph - Run 51 min 6.8 mph - Run 1 min 11 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 31, 22 - Run was relatively easy, no problems. Same with pulls. Easy day.

Friday 12/16/2011 - Miles: 0.0 Cum: 1,026.9 - Rest day. - Drove to the gym, wasn't feeling it, turned around and drove back home. Going to bed and sleeping late.

Saturday 12/17/2011 - Miles: 6.6 Cum: 1,033.6 - Walk 5 min 4.5 mph - Run 52 min 6.8 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 25, 25, 30, 20 - Still struggling with situps. Bag grip is limited with the spandex tights so I need to really use leg strength to keep on the bag. More leg workout than core, it feels like. Run was surprisingly tough after a rest day. All in all a bad day but got through it.

Sunday 12/18/2011 - Miles: 6.6 Cum: 1,040.2 - Walk 5 min 4.5 mph - Run 52 min 6.8 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 31, 22 - Weekly summary: This week, my BMR estimate was 12,390kcal (1,770/day x 7days). I also burned an estimated 5,491kcal this week through exercise, for a total of 17,881kcal expended. I ate an estimated 16,545kcal this week according to my food log so I came in under maintenance, but with a lot of whey protein supplementation to get there. Ran/walked six out of seven days for 39.8 miles, 159 pullups, 300 inverted punching bag situps. Today: Black belt sparring group was on and hopping. In the evening ran/walked 6.7 miles and did 53 pullups. Made a mistake again of drinking 2 cups of skim milk with 2 scoops of whey protein (52g) 60 min before the workout. Spent the first half of the workout trying to keep the food down. Run was challenging b/c of the meal early on but after 20 minutes was fine and not too difficult. Pulls were easy.

Monday 12/19/2011 - Miles: 0.0 Cum: 1,040.2 - Rest day. - Holiday rest day. Ate about 4,000 kcal today. Was sushi, sahimi, lean meats (roasted chicken and ham) and got a whopping 330g protein so I'm not that concerned. Fuel for this week.

Tuesday 12/20/2011 - Miles: 6.6 Cum: 1,046.9 - Walk 5 min 4.5 mph - Run 52 min 6.8 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 35, 5, 15, 10, 10, 10, 10, 10 - Modified situps for concetration on isolation. Slowed it down and was much tougher. Run was tough in firsy 20 minutes but was grooving afterwards. Created new (I think) exercise called NERDEES.

Wednesday 12/21/2011 - Miles: 0.0 Cum: 1,046.9 - Rest day. - Stayed up late previous night figuring out youtube. Too tired. Will pick it up tomorrow, I'm going to sleep.

Thursday 12/22/2011 - Miles: 6.6 Cum: 1,053.5 - Walk 5 min 4.5 mph - Run 52 min 6.8 mph - Walk 5 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 30,20 - Run was easy after my calves openend up 15 minutes into the run. Pulls were tough today. Tried doing the nerdee twice and failed each time. Will keep trying until I get it.

Friday 12/23/2011 - Miles: 6.6 Cum: 1,060.2 - Walk 5 min 4.5 mph - Run 52 min 6.8 mph - Walk 5 min 4.5 mph - Inverted Punching Bag Sit-Ups (minimum 100) 10, 10, 7, 14, 10 - Modified situps for concetration on isolation were tough and cut it down to 50 to focus on quality over quantity. Run was tough throughout but only mildly so. Kept trying the NERDEES.

Saturday 12/24/2011 - Miles: 6.8 Cum: 1,067.0 - Walk 5 min 4.5 mph - Run 52 min 6.9 mph - Run 1 min 11 mph - Walk 4 min 4.5 mph - BW wide-grip pull-ups (minimum 50) 31, 21 - Run was easy and the sprint at the end @11mph was draining. Felt good. Pulls were a little challenging but good. No Nerdees today as I was short on time.

[Crooked]

You're looking amazing! Congratulations on all your success so far. I really love your goals.

Are you planning on incorporating any more strength training into your workouts?

[ETFnerd]

Hi Ally, I try to keep my daily workout contained to about an hour, but it's already spilled out to about 1:15. Once I hit my BF% goal, I think I'll cut the running to about 50min including warm-up and add some more strength. Maybe Big3 lifts + Snatch + C&J on a 5-day cycle. I lost a lot of weight and muscle this year and I'd like to get some of it back. I'd like more dynamic intensity a la crossfit, but I'm an old dude now.

[aj_rock]

Hey, you mentioned SFS before, why not give UD2 a try? It's pretty good if you're feeling paranoid about gaining fat... like some of us

[ETFnerd]

Idk, I guess since I'm about 14pct bf I would soon be in the 10-12pct range for sfs. Just thinking about next year.

[aj_rock]

Fair enough. It's just that you mentioned wanting to get back some muscle mass, and SFS definitely won't give you more

[weirdquark]

Created new (I think) exercise called NERDEES.

Well, I'm curious.

[nightlight]

wow. you're doing great! glad i finally found your thread!