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It’s Been Awhile, a Couple Months to be Exact, or Better Yet, an Entire Summer…

summertime

 

It has been a couple months since I last posted, so I am now committed to blogging more regularly.  I find that the exercise of blogging is therapeutic for my soul and psyche, and going long periods without, for me, has the same effect as lapses in physical exercise and lapses in creative expression; both of which I try to avoid going without for any prolong period.  So, what have I been up to the last couple months?  Actually we can say, what did I do this entire summer. Let’s see.

I have most importantly, spent quality time with the family in the form of a couple beach trips.

I have experienced my oldest daughter’s first summer in between the school year which has consisted of a variety of summer camps.  (Kudos to my wife for her stellar organization and scheduling skills and making this period seamless and smooth for us all!)

Next, I attended a college friend’s wedding and got to spend time with some other college buddies, and it was at my old NC mountain stomping grounds. It felt really good to revisit this terrain, and was both a beautiful wedding ceremony and scenery.

I got to take my daughters to their first concert, and their first live baseball game which they thoroughly enjoyed.  I also got to attend another concert with my wife that was on my music bucket list.

Speaking of music, I got to listen to a lot of good new music, and make some new music for myself and my best friend’s new project.  (congrats to my pal and the birth of his baby girl during this time!)

And of course, I’ve read a lot of good books, watched a lot good movies, and played some good video games these past couple months.

Finally, I tried to keep my physical fitness up, the whole time, in the form of regular, weekly gym sessions and pickup basketball.  The weather has been extremely hot and rainy so the outdoor activity has been very limited, but I have tried to compensate in the form of hard workouts, good nutrition, and supplementation.  As a matter of fact, these last two months I have been doing a form of fasting called time restricted feeding which I will blog about soon.  I feel really good, but we will see what the results are since I am in the process of my annual physical and blood work as we speak.

That about wraps it up, and it has been a very fruitful and enjoyable past couple months. I look forward to writing in detail about some of these things, very soon.

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Workouts, Vacation, and Ruminations from the Last Two Weeks.

kettlebell pics

 

Managed 4 workouts over the last 2 weeks I was absent from this blog (3 at the gym and 1 at home).  2 of the gym workouts were at my new gym and focused on metabolic conditioning centered primarily around the crossfit box.  The third gym workout was at my old gym and centered around heavier compound lifting with H.I.I.T. sets between lifting sets.  The home workout was body weight focused with some cardio intervals and a lot of stretching and active recovery.  Also was able to get in some walking and body weight work while on vacation.

 

 

Spent 3.5 days at Emerald Isle on Memorial Day vacation with the family and with the in laws.  Perfect, albeit hot, and sunny beach weather and nice water conditions for three days.  Did have a real scare with my older English Bulldog on the way to the beach with the 3 hour drive. He managed to get severely overheated despite the AC conditions in our vehicle to the point where we had to make an emergency landing and cool him off and narrowly missed a fatal outcome.  He recovered and we took precautionary measures on the trip back and he is doing fine now.  The heavy rain on the way back helped and that rain has continued daily since Monday, 5/28/18, with today being Thursday the 31st!

 

 

 

In this time I was able to watch some sports, MMA and the NBA playoffs.  Most of these events were lackluster so I may not bother to write about them individually.

I was able to listen to great podcasts like Onnit with Paul Check part 2 and JRE with GSP, as well as great music like the new albums by Beachhouse and Pusha T.  I will probably write about those soon.

 

 

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Workout Log 5/15/18 & 5/17/18

kettlebell pics

 

5/15/18- New Gym 9:45 PM- 11 PM

  • Home warm up and stretch (10 min)
  • H.I.I.T. circuits (5 min/around 50 calories each) beginning, in between strength training sets, and at end. **Rower, treadmill, cycle, battle ropes, turf wind sprints
  • Crossfit box total body strength training including bodyweight excercises, kettlebells, dumbells
  • foam roller at the end (total body)

5/17/18- Home Workout 10 PM – 11:45 PM

  • Inversion table
  • Plyos
  • versa climber circuit (5 min total/1 minute interval all out)
  • Dumbell and body weight excercises
  • shadow boxing/kickboxing  (5, 3 min rounds)
  • Yoga/ stretching
  • Foam Rolling
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Workout Logs 5/8/18 – 5/13/18

gym image

 

 

5/8/18

Home stretch and foam roller

Gym 10:20 PM to 11:30 PM

  • Total body (body weight focused)
  • H.I.I.T. (5 min sets) at beginning, in between strength training sets, and at the end of workout on treadmill, cycle, and battle ropes (20 min total)
  • foam roll and stretch to end workout

5/10/18

**Tried out and signed up to new gym with many added capabilities and equipment.

Gym 5:30 PM to 6:30 PM

  • Crossfit box workout including kettlebells and TRX (total body)
  • Interval cardio before, between, after strength training including rowing, cycling, and treadmill (25 mins total/5 min sets each)

Home stretch and foam roll

5/12/18

Outdoor basketball drills and shoot around (30 mins in the morning at around 10 AM)

5/13/18

New Gym (12:30 PM to 2:20 PM)

Home stretch and warmup

  • H.I.I.T. cardio rowing (5 min sets) beginning, in between, and at end of strength training sets.
  • Total body strength training focused on legs with heavy weights.
  • Basketball drills and shoot around (indoor gym) for 30 mins after workout

 

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Workout Logs: 5/1/18-5/6/18

kettlebell pics

 

5/1/18- Gym (10: 20 PM to 11:25 PM)

  • Home warm up stretching and inversion table
  • Total body strength training ( compound/body weight focused with heavy dumbell sets)
  • H.I.I.T  cardio sets (5 min) before and after workout and in between strength training sets

5/3/18- Gym (10 :30 PM to 11:30 PM)

  • Home warmup (foam roller)
  • Total body strength training (compound, heavier weights, and stretching)
  • H.I.I.T  cardio sets (5 min) before and after workout and in between strength training sets

5/5/18- Home active recovery (foam roller and stretching)

5/6/18- 30 min outdoor basketball drilling and shoot around

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Workout Logs 4/21/18 – 4/27/18

 

gym image

 

I decided to keep this in the very brief, multi days format from last time.

4/21/18 :

  • 5 on 5 outdoor Full court basketball (2.5 hours total)

4/22/18 :

  • Yard work (4 hours total)

4/24/18 :

  • Home warmup (inversion, stretch, lacrosse ball therapy)
  • Gym (body weight and hi rep total body focus with interval cardio between each 2 strength training sets) 1.5 hours total

4/26/18:

  • Home warmup (inversion, stretch, lacrosse ball therapy)
  • Gym (heavier weight compound lower body excercise focus with interval cardio between each two strength training sets) 1.25 hours total
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Workouts 4/14/18 – 4/19/18

kettlebell pics

 

**Since I was unable to record the exact details of my workouts during this past week, I thought I would try something new and just simplify things by recording a very brief summary of my workouts during this time.

  • 4/14/18 – Full Court Basketball Outdoors , 5 on 5 (around 2.5 hours total)
  • 4/15/18- 3 mile green way hike around lake with family
  • 4/17/18- Gym (strength straining- lower weight and body weight/higher rep focus with interval cardio at beginning, middle, and end)
  • 4/18/18- Active recovery (very light and including foam roller)
  • 4/19/18- Gym (heavier weight lower body focus and TRX full body, and also interval cardio at beginning and end)