Tuesday Sept 30- EST

A.M.-
20 minute brisk walk, targeted drills.

P.M.-

Did the first interval portion of this month-long fat attack. It goes like this:
Warm up-
60 seconds hard
120 easy
repeat 3 times
recover 5 minutes, then
20 minutes LSD.

The mode used doesn't matter- cycle, run, row, jump rope, chasing damn bears, whatever you like. I chose running because I really enjoy running, especially fast and outdoors. I went over to the local university cross country course, which is well groomed, hilly and secluded.

I think I actually understand the science behind this also. Intervals to get heart/metabolism up, five minute recoup to allow fat to mobilize into the bloodstream, 20 minutes more effort to burn it off. I imagine this is part of the flight or flight mechanism, from back when the damn bears were chasing us. However it works, I enjoyed it.

Monday Sept 29- Workout 1

A.M.-

20 minute brisk walk, targeted drills.

P.M.-

Ball/roller work, mobility warm-up.

1- Front Squat- warm up 5Xbar,95,3X115,1X135
8X135,155,160

2- Push up w/feet on stability ball & prone jacknife/back lunge & DB row (30's)
Alternating sets of 6 reps each, 6 rounds in 10 minutes.

3- DB squat (35's)& Push up/inverted row w/feet elevated
Alternating sets of 6 reps each, 7 rounds in 10 minutes

4- Aerdyne intervals- 60 hard, 120 easy X 6- 2 minutes warm up & cool down.

Notes: OMG.

Month's recap & Next month's plan

A month ago when I gave some of my background information to Bill & Mike at IFAST, I stated my goals were:

1- Get shoulder healthy.
2- Fat loss.
3- Begin comprehensive program to address weak areas, gain excellent level of conditioning and balanced overall strength.

I feel like I'm well on my way in all of these areas. My shoulder feels a whole lot better, range of mobility is improved, and is also stronger. Plus I now know how to brace them both for proper use, and the stretching and targeted drills are doing plenty of good things. Fat loss is the current emphasis, and progress is happening there already. I'm confident October will see a big difference there too. Overall strength and conditioning have improved as well.

All this in a month's time. Have I said I'm glad I started going to IFAST?

Specific exercise progress:
Start: End:
Split squat- 6X60 8X90
DB row- 8X50 10X65
RDL- 8X115 10X185
Scaption- 8X10 10X20
Front squat-4X115 5X175

I'll be using a program specifically designed for fat loss in this next month, which includes very specific nutrition guidelines. This program was co-written by Alwyn Cosgrove (all bow and kneel) and Mike Roussell, and tailored to my limitations by Bill Hartman. I have high hopes and high confidence in this program. I've been following the nutrition part of it for a week and have already lost 10 pounds, and an inch from my waist. So I feel primed for a wonderful month of wreaking endless torture on my fat cells.

It starts tonight!

Friday Sept 26- Workout A

A.M.-

20 minute brisk walk, targeted mobility drills.

P.M.-

Ball/roller work, mobility warm up.

1a- Split squat- warm up 3X40,2X60
8X80,90,90

1b- DB Row-
10X65,65,65

2a- RDL-
10X185,185,185

2b- Scaption-
10X20,20,20

3- Side planks- 2X6

Notes: Legs sore from yesterday's run, made for even suckier squats.
Last w/o of this program. Dang. Now- on to the next!!

Heating pad shoulder stretch a.m. & p.m.

Thursday Sept 25- Running

A.M.-

20 minute brisk walk, Targeted mobility drills.

P.M.-

Ball/roller work, mobility warm up.

Went for a 40 minute run, which was ugly. It's been over a month since I've done any distance running at all, but I wanted to try it one more time. Plenty of stretching after.

Wednesday Sept 24- at IFAST

Went back to IFAST for the next installment of wisdom, and was not disappointed. Not by a long shot!

Bill and I reviewed the past month briefly, looking for questions and answers. Then he performed some direct work on my shoulder, which was really helpful. Wish that could happen more often. Then a supervised run-through of the mobility warm up, in which I got corrections on form, further instruction and direction for progression.

We next ran through the exercises I'll be doing in the next month, which happily include both back squats (with a Top Squat) and DB bench pressing. Yeah!

Careful sustained consideration to perfect form and shoulder stabilization at all times remain a mantra.

So the rest of this week wraps up the initial 4-week program, then on to the next. What's it about? Here's a clue-
I've already lost 7 pounds.

Tuesday Sept 23

A.M.-

10 minutes moderate rowing, targeted mobility drills

P.M.-
Ball/roller work, mobility warm up

15 minutes rowing
15 minutes Aerdyne
5 minutes rowing
5 minutes Aerdyne

Notes: This was RX'd as LSD but I called Fielder's Choice and used my torturous machinery instead. More on my plans with running in a future post.
Tomorrow I go back to IFAST- what awaits me there??

Heating pad shoulder stretch a.m., spaced out the p.m. session. Duh.

Monday Sept 22, Workout B-

A.M.-

Targeted mobility drills.

P.M.-

Ball/roller work, mobility warm-up.

1- Front squat- warm up, 3Xbar,95,115,1X135,155
5X165, 175
2X180

2a- Paused inverted row- 3X10
2b- paused weighted push up- 35# X 3X10

3a- Prone I on ball- 2X10
3b- Paused plank- 2X10

62 minutes.

Notes: Deload week. This workout went fast. Finished with 15 minutes on the C2, rowing moderately.

Friday Sept 19- Workout A

A.M.-
20 minute brisk walk, targeted mobility drills.

P.M.-

Ball/roller work, mobility warm up.

1a- Paused split squat-
8X70,80,90,90

1b- DB Row-
8X60,60,65,65

2a- Paused RDL-
8X165,170,175

2b- Scaption
8X20,20,20

3- paused side planks- 3X8

Notes: Tired, but I feel good. Progress is motivating, and upward is the direction.
RDL tested grip to absolute limit. Split squats don't always suck. But almost always.
Now- two days off!

1hr 10 min.

a.m. & p.m. heating pad shoulder stretch.

Thursdy Sept 18- KB Swingzilla!

A.M.-
Targeted mobility drills

P.M.-

Ball/roller work, mobility warm up.
24K KB Swing breathing ladder

Notes: Contemplated taking the day off but went on ahead, and felt great! Best swing session yet. Dang- maybe I'll get a heavier bell...
Also solved the problem with deep palm blisters from the swinging- duct tape.

Heating pad shoulder stretch a.m. & p.m.

Wednesday Sept 17- Workout B

A.M.-
20 minute brisk walk, targeted mobility drills.

P.M.-
Ball/roller work, mobility warm up.

1- Front squats- warm up 3Xbar,95,2X115,135
5X155,155,165,165,165

2a- paused inverted row- 2X12
2b- weighted paused push up- 2X15 w/25#

3a- prone I on ball- 3X12
3b- paused plank- 2x12
70 minutes

Notes: After being wiped out last night from the track intervals I felt great all day today, happy and energetic and looking forward to tonight's workout. That said, the front squats were rough, and I had to briefly rack the bar in the last two sets to reset it on my shoulder. But, I get 'er done. Extra 20 minute walk at lunch today.

Heating pad shoulder stretch a.m. & p.m.

Tuesday Sept 16- At the track

A.M.- Targeted mobility drills.

P.M.-

At the high school track-
400,200,100,200,400
400,200,100,200,400
400,200,100,200,400

Notes:
A complete butt-kicking high-paced adventure.
I was surprised to have the track to myself the whole time, weird for a weeknight.

Heating pad shoulder stretch a.m. & p.m.

Monday Sept 15, Workout A

A.M.-

Brisk 20 minute walk, targeted mobility drills.

P.M.-

Ball/roller work, mobility warm up.

1a- paused split squat-
8X70,80,90,90
1b- DB Row- 8X55,60,60,60

2a- RDL- 8X155,165,175,175
2b- Scaption- 8X15,20,20,20

3- Paused Side planks- 3X8
69 minutes.

Notes: 4X6-8 is a fav rep range and I looked forward to this one! Added weight all around and was ready to quit when it was done.
This starts week 3 of the 4 week program and it's the heaviest. I liked the spaced day off and think I'll probably do that on purpose this week, as opposed to taking both weekend days off.

Heating pad shoulder stretch a.m. & p.m.

Saturday Sept 13- Workout B

A.M.-

Targeted mobility drills

P.M.-

Ball/roller work, mobility warm up

1- Front squat warm up 3Xbar,96,115
5X135,165,175
1X185

2a- Paused inverted rows-3X10
2b- Paused push up 25#- 3X12

3a- Prone I on ball 3X12
3b- Paused plank 3X10

Notes: Still improving front squats, did the 185 rep just for fun to see if I could. Ugly, but it went up. 25# plate in a backpack for the push ups, max effort.
67 minutes.

Heating pad shoulder stretch a.m. & p.m.

Friday Sept 12- KB Swings

Thursday wound up being an unplanned off day other than the a.m. mobility work. I was very draggy and bleh all day. Came home and napped, very weird for me. Felt like I was fighting something off. The extra sleep helped and I felt pretty good today. So-

A.M.-

Targeted mobility work.

P.M.-

Ball/roller work, mobility warm up.

24K KB swing breathing ladder.
56 minutes.

Heating pad shoulder stretch a.m. & p.m.

Wednesday Sept 10- Workout A

A.M.-

20 minute brisk walk, targeted mobility drills.

P.M.-

Ball/roller work, mobility warm up.

1a- Paused split squat- 8X70,80,80
1b- DB row- 12X55,55,55

2a- Paused RDL- 12X135,135,135
2b- scaption- 12X15,15,15

Paused side planks- 3X8

Notes: Cold out this morning on the walk. Brrr! More weight all around tonight.
Split squats suck, but all progress rocks. 68 minutes.

Heating pad shoulder stretch a.m. & p.m.

Tuesday Sept 10- Back to the track

P.M.-

Sprints at the local HS track.
400, 200, 100, 200, 400 X 2.
Finished with 2 extra 100's and ran 8 stair reps on the stadium stairs.


Notes: Lunch was a little too big. I really enjoy sprinting, especially the 100. I've never timed it, but it feels fast to me, and it's fun.

Heating pad shoulder stretch a.m. & p.m.

Water

We all know it's important to drink plenty of water. We're told from childhood to have at least 8 glasses a day. Just how much we need for optimum health is apparently unknown for there are many varying recommendations, but plenty and then some sounds right to me. It's a big part of our overall makeup, it helps our bodies function in many important ways, and an ample supply is a help in fat loss efforts also.

I try to remember to drink a lot of the stuff but I don't always. I know I feel better when I do. All in all I figured I was probably getting about a gallon a day. I got to wondering just how much I drink on a given day, so I bought a gallon jug and took it to work. I drank from it when I was thirsty, when I thought of water, and when I saw it sitting there on my desk. At the end of the work day there was just a tad over a half gallon left. So much for perceived level of hydration!

Someone said "If you're not assessing, you're just guessing".
Bottom's up.

Monday Sept 8- Workout B

Weekend Recap-

Saturday I did nothing except for some easy walking. I was tired and needed just that.
Sunday I did targeted drills and ball/roller warm up, then mowed the yard, an hour and a half of hilly pushing.

On to Monday-

A.M.-

20 minute brisk walk, target mobility drills.

P.M.-

Ball/roller work, mobility warm up.

Front squat-Warm up w/3X bar,95,5X115
1- 5X135,155,170

2a- paused inverted rows- 3X11
2b- paused weighted push ups (15# in backpack) 3X12

3a- Prone I on ball- 2X12
3b- Plank- 2X 10

69 minutes

Heating pad shoulder stretch a.m. & p.m.

Notes:
Happy with front squat progress, even as the warm up sets blur with the working sets. More!
Stayed up way too late watching the Colts lose lamely to Chicago. I hate the Bears.

Friday Sept 5- Workout A

A.M.-

Targeted mobility drills.

P.M.-

Ball/foam roller work, mobility warm-up.

1a- Paused DB split squats- 8X60,70,80
1b- DB Rows- 12X50,55,55

2a- Paused RDL- 12X115,135,135
2b- Scaption- 12X10,15,15

3- Paused side planks- 2X8 each side.
Time: 1:15

Notes: Gassed from the start. Stayed with it and actually felt stronger than last time through this, even though I am tired. Weird. Best form on side planks yet.
No walk this morning, short on time.

Heating pad shoulder stretch a.m. & p.m.

It's Friday!!

Thursday Sept 4- KB Swings

A.M.-

20 minute brisk walk, targeted mobility drills.

P.M.-

Ball/foam roller work, mobility warm up.
24K KB Swing breathing ladder to 20 and back.
56 minutes total, -2 minutes from last session.

Heating pad shoulder stretch a.m. & p.m.

Notes:
Used the new roller tonight. Firmer and larger diameter and works much better. Good purchase. Swings are a blast. Sweating like a pig and huffing like a locomotive.
My shoulder is bruised from front squats, both hands have blisters from swinging- life is good.

Wednesday Sept 3- Workout B

A.M.-

20 minute brisk walk, then:
Targeted mobility drills.

P.M.-

Ball/foam roller work, mobility warm up-

Front Squat-
Warm up 3Xbar,75,95
1- 5X115,125,135,155

Alternating set:
2a- Paused inverted row- 10,10,12,10
2b- Paused push up- 10,10,12,10

Alternating set-
3a- Prone I on ball- 2X12
3b- Plank- 2X10

Notes: The Good: Good warm up. Glad to up the weight on front squats, which I like even more and did an extra set just to see if I could. Weight will continue to go up as I better my form and technique.
The Bad: Misread the sets/reps for 2a/b- supposed to be 3X12, so I did an extra make-up set. Duh.
71 minutes with extra sets.

Heating pad shoulder stretch a.m. & p.m., only 10 minutes in a.m.

Tuesday Sept 2- On the track

A.M.-

20 minute brisk walk, targeted mobility work, 4 minute Tabata on Aerdyne.

The Tabata goes like this-
2 minute warm up (already pretty loose from walking and mobility work)
20 seconds flat out
10 seconds real easy
repeat for 8 reps/4 minutes
2 minutes easy recover.

P.M.-

Ran sprint intervals. usually done at the local High School track but tonight they had a football game going on. I went to the large parking lot of the elementary school which I know from measuring previously is very close to a quarter mile oval. There I did:
Two laps warm up
400, 200, 100, 200, 400, 100, 100
Two laps cool dawn.
The last two 100's were extra, still had some ya-yas to get out I guess.

Missed the a.m. heating pad stretch, did a longer p.m. session.

Monday Sept 1, Labor Day- Workout A

A.M.-

20 minute brisk walk, then:
Targeted mobility stretches.
4 minute Tabata on Aerdyne.

P.M.-

Foam roller/lacrosse ball work, mobility exercises and warm-up.

Alternating set:
1a- Paused DB split squat(321)- 8X60,70,80
1b- DB Row- 12 X 50,50,55

Alternating set:
2a- Paused RDL(221)- 12X115,135,135
2b- Scaption- 12X10,15,15

Side Planks- 2X8 each side, 6 sec reps w/ 1 sec rest

Finished w/ 3X500 meter C-2 rows at 2:00 per.

Notes: Finished at 69 minutes, not including rowing. Added aerdyne tabata and rowing for some extra calorie burn. Added weight to all exercises despite higher reps. Grip tested on RDLs. Limiting factor on split squat seems to be quad on trailing leg, hope that's right.

A.m. & p.m. heating pad shoulder stretch.

Happy Labor Day!

Sunday August 31

Day of rest.

I started this 6 day routine on a Thursday and I'd like to keep it symmetrical. I've run through each of the two weight sessions I'll be doing and will start again on Monday as if it were the first day.
My next appt. at IFAST is on September 24th, so I'll have nearly 4 weeks with it by then. I wonder what Bill will have for me after that?

Time also to crank down on a firm nutrition plan, and to set some new goals there.

Today I did most of the Mobility warm up and foam roller/ball work, plus the usual two 20 minute heating pad shoulder stretch sessions.