Saturday, July 11, 2009
Progress can often be about trial and error. Ideally, we lay out plans, follow them, review progress or lack thereof, and adjust our actions accordingly. Last Monday was a splurge day for me, earned for a week of closely following my plan. I had my splurge meal, trying not to overdo it, and moved on to my second week of the plan. Monday, before my splurge, I was at 161 pounds, 1.5 pounds lost for the week of good work--pretty much what I want. Upon awakening Tuesday morning, I was at 163.5 pounds. I didn't even eat 2 and a half pounds of food total on Monday--despite the splurge. What the heck?! So in the following days I have fought to work my way back down to that 161. Well, first, I got hacked off and ate waffles for my big meal on Tuesday, thinking the whole venture was pointless regardless, but then I started to fight my way back down. I have talked before about how angry I sometimes get at the injustice I feel that I gain weight so easily, and sometimes, I still feel that anger brewing. Certainly when I stepped on the scale Tuesday, it began to rear its ugly head. I have to remind myself, though, that I have been given gifts and advantages in other areas. After reminding myself of just that a couple of times, I checked my attitude and decided that one week of consistency was good for forming good habits, but at least 2 were going to be necessary to make any serious progress. (I huff a little here as I realize that "serious progress" consists of maintaining a friggin' 1.5 pound weight loss.) So as we all know consistency is key, but the depth and breadth of the consistency necessary to see progress is different for each and every person and different from one point in our lives to another.
Act according to plan.
Adjust the plan.
To remind myself of the short-term benefits, here's a pic of this week's prize for a week of sound work, a pair of polarized Monster Pups:
And for 6 weeks of sound work (which started over on Wednesday because I had the crappy Tuesday waffles)... I think this is the pen I want.
5 rounds of...
20kg C&PP 3/3, 16kg C&P 2/2
(I was able to do 2 strict 20kg C&P's on rounds 1 & 2 on the left and on round 1 on the right. The rest of the rounds were with a strict press only on the first rep of the round.)
6 Elevated Pushups
20kg walking lunge x 10
double 20kg deadlifts x 7
plank x 30 sec
...note the increase in reps on the pushups and the deads.
20kg tabata swings
30 Challenge burpees in 4'12"
5 minutes of snatches=72reps
Rest 30 sec ...16kg for 12 rounds
...I spent this 16 minutes truly practicing my swing, focusing carefully on form.
30 Challenge burpees in 4'45"
Black and purple band-assisted pullups/elevated pushups in 3, 5 rung ladders
Partial Pistols counterbalanced with 12kg-1/1 after each rung
30 Challenge Burpees in 4'37"
5 min of 16kg snatches=68
Rest 30 Challenge Burpees.
This was not a particularly strong workout from the beginning.
TUESDAY NO WORKOUT.