After 2 Weeks Back to TRifs Workout One

Slack, slack, slack. Last week I was on call and had two bad nights which totally disrupted my sleep and training. Also, my right shoulder is just not up to snuff. I didn't even do any microsets of pushups this week in order to rest it. Anyway, I was feeling sluggish and kinda' depressed. I knew I needed to workout. It was a struggle to get started. But I got started.

Warm Up

Walk 15:00, 0.56 miles for an average of 2.2 mph.

Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 15x10x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

I walked slowly through a light rain. I still wasn't feeling it after the walk. I sat down for a couple of minutes then told myself I would at least do my warmup circuits and if I didn't feel it after that I would stop. I still really didn't feel it after the circuits, but I said well just do the first 5 sets of swings of Tracy Reifkind's Workout One after that I could quit. 

Once I had knocked those out I decided to just keep on going and I felt reasonably good. I figured if I wasn't in to it after the swings I would skip the get ups. But I really did feel good after the swings and finished up with the get ups. But in deference to my shoulder I dropped the weight to 25 pounds. It felt really light but it was for the best. In fact even after two weeks off the 35# bell felt kinda light on the swings.

Warm Sunny Outdoor Training

Got up late. Lazed around. I wasn't overly sore but I had that good, well worked feeling in my muscles. Put on my exercise gear. Lazed around some more. Finally got out and got to work. Simple and Sinister calls for daily practice with the kettlebells unless one is just too sore or are in a crunch for time.

Warm Up Circuit

• Prying Squat
• Lying Hip Extension
• Halo

The Practice

• Kettlebell Swings 
• 1x10x20# Two Handed
• 1x10x20# Right Handed
• 1x10x20# Left Handed
• 1x10x20# Two Handed
• 1x10x20# Two Handed
•  Turkish Get Ups 5x1x15# (Actually 1 rep per side then a short break before next set.)

Walking 2.3 miles in 42 minutes.

I used the basketball goal post to work on my deep squats. It was easier to use and I could get my elbows inside my thighs to work on prying open my hips. Nice warm up, but I meant to do some flying dogs, too. Next time.

During the swings I did a couple of sets one handed as noted above. Felt good but I think I should stick to two hands for a while longer. I upped the weight for the get ups from 10# to 15# as the 10 pounders was just too light yesterday. Then I went off for my walk. Felt good.

Simple and Sinister

I felt such resistance to exercising today. I put on some sweats and a tshirt but I just couldn't get to it. I did laundry. I made up our bed. I started cleaning the bathroom. Finally a little more than an hour ago I went out into the back yard and got down to it. Except for walking this is my first session since last Saturday.

I was searching for something about kettlebell training and came across Simple and Sinister by Pavel Tsatsouline. Actually I think I heard about it on Episode 3 of Tim Ferriss' podcast when he interviewed Kelly Starrett and Dr. Justin Mager. And what do you know, Ferriss interviewed Pavel Tsatsouline this week in Episode 55.

Anyway, I bought the book and decided to put it into practice. I had combined kettlebell swings and Turkish get ups into a workout before. They are a great combination. Simple and Sinister includes some key mobility exercises including the "prying goblet squat." That one kinda intimidates me, I know I need to increase my mobility and staying in a deep squat is a challenge. Anyway, here's the workout.

Warm Up Circuit

• Prying Squat
• Lying Hip Extension
• Halo

The Practice

• Kettlebell Swings 5x10x20#
• Turkish Get Ups 5x1x10# (Actually 1 rep per side then a short break before next set.)

6 Minute Abs

• Myotatic Crunch 1x10
• CVE 1x10

Walked 1.61 miles in 33:00 minutes. 

All in all a good training session. I did the squats holding on to the fence gate so I could get my but to my heels and stay down there. I tried to move into it, side to side a bit, to work open my hips. Man it's tough! As I get more comfortable down there I'll start holding a kettlebell as recommended.

I bumped up my weight for the swings since I'm doing lower reps. I think I can use heavier kettlebells for both swings and get ups, but I don't have any heavier ones yet. The get ups were pretty easy but I could feel my abs tightening up by the time I finished. That just made the 6 minute ab routine more fun! I was going to skip walking but I'm on a roll of daily 30 minute walks so I got it in. I feel good.

Chill but Sunny Outdoor Workout

I walked yesterday at lunch as per normal. I covered 1.42 miles in 34:31. Decent but not as fast as I would like. My goal is to get consistent at a 3 mph walking speed.

Today I worked out in the afternoon and outside. I didn't go for a walk but I've still managed to walk for more than 40 minutes. Thanks for tracking that Google Fit.

• Two Leg Hip Extensions 20 reps
• Flying Dog 15 reps per side
• Kettlebell Swings 2x50,25 w/ 15# kettlebell
• Myotatic Crunches on Swissball 10 reps
• CVE 10 reps

I upped my reps on the first set of kettlebell swings from 40 (done on Thursday) to 50. Hooray! I can't believe how involved my calves become when doing high rep swings. I do wear Vibram Five Fingers, maybe I'm unconciously gripping the ground?

I need to slow down on the crunches. I need to count 4 on the way down and on the way back up. On the CVE's I should focus more on really pulling my belly button toward my spine. All in all it was a good workout. I can feel it. 

If I can hit 75 straight swings on Monday I'll move up to my 20# kettlebell. After that I reach 75 straight with that one, I'll need to purchase a new kettlebell. I'll probably get a 25# and a 30#.

Evening Workout

I didn't post yesterday but I walked 1.61 miles in 34:02. Today I walked at lunch time even though it was only 27°F. I covered 1.64 miles in 34:39. However, it was sunny and the howling winds of last night had abated. Noom Coach and Noom Walk are not tracking my steps accurately. Oh well.

Once I got home from work I sat around for about an hour and then got my workout on. I went up from a 10 pound to a 15 pound kettlebell for my swings.

• Two Leg Hip Extensions 20 reps
• Flying Dog 15 reps per side
• Kettlebell Swings 2x40,35 w/ 15# kettlebell
• Myotatic Crunches on Swissball 10 reps
• CVE 10 reps

I like this short, simple workout. A little dissapointed that I didn't get 75 reps like my previous workout but getting it done in two sets of 40 and 35 reps matches my first workout with 10 pound kettlebell. I look forward to continuing to use heavier and heavier kettlebells. It will be even better once I can get up and moving early enough to do this routine before breakfast in the morning.

75 Straight Kettlebell Swings

I walked 1.6 miles in 31 minutes at lunch time. I stopped at Wal-mart on the way home. Even though that made me later than usual getting home, I did not snack. I did a couple of chores then got straight to my brief workout.

• Two Leg Hip Extension 20 reps
• Flying Dog 15 reps per side
• 75 Kettlebell Swings Straight! 10#
• 10 Myotatic Crunches on Swissball
• Cat Vomit Exercise 10 reps

Proud of myself for powering through the swings. Even with such a light weight I could feel my thighs and calves burning. Now an hour or so later I can feel soreness in my back muscles. Thankfully my abs didn't cramp up like they did the last two workouts.

After my workout I had a nice slowcarb dinner of broiled salmon, cabbage, black eyed peas and water. 

Missed A Day

I missed a day but I'm back on track. There was just too much rain on Saturday. It finally let up today. Also, I was just lazy. I could have done my kettlebell swings and 6 minute abs yesterday but I didn't. Got it all in today.

• Walk 2.4 miles in 52 minutes.
• Kettlebell Swings 2x50,25 w/ 10# in 4 minutes.
• Myotatic Crunches on swiss ball 10 reps
• CVE 10 reps

My walking speed today, 2.8 mph, was faster than Friday's 2.7 mph and slower than Thursday's 2.9 mph. But look at that! The mean is 2.8 mph. LOL! Yes, I'm a nerd.

Just a Quick Walk Before the Rain

Got in a quick walk before the rain. Only 1.6 miles in 36 minutes. But enough to ease the soreness in my legs and abs from yesterday's workout. Might do a little mobility work throughout the day. My goal is to get at least 30 minutes of exercise every day. I plan to do kettlebell swings and the 6 minute ab routine every other day. BTW, my hip doesn't hurt or feel weak like it did yesterday. That is all.

Movement Is Medicine

First workout of the year. I'm so tired of being overweight. Tired of my joints hurting. I was just walking in the kitchen this morning and my hip almost gave out. My right shoulder is hurting even now. I can't lie on my right side for very long without my shoulder hurting. I even get tingling in the fingers of my right hand. Movement is medicine so I got moving.

• Walked 2.36 miles in 49:20.
• Kettlebell
• Deadlift from point A 5 reps with 10#
• Deadlift from point A 5 reps with 10#
• Swings 5 reps with 10#
• Swings 2x40, 35 with 10#
• 6 Minute Abs
• Myotatic crunches 10 reps on Swiss ball
• Cat Vomit Exercise 10 reps

After the crunches my abs cramped up so hard and painfully that I had to just stretch out on my yoga mat. I also tried to stretch them out with little success. Overall a good workout.

Warm Evening Walk and Yoga

The only nice thing about Daylight Savings Time is that it was still light outside when I left for my walk at nearly 7PM. I really didn't feel like exercising this evening but I got myself out the door. It went like this. I'll just put on my workout clothes. Then I'll just go outside and give the dog some water. Then I'll just walk for 5 minutes. If I feel okay, then I'll keep on walking for another 5 minutes and so on. I ended up walking 40 minutes but it was kind of slow, only 1.73 miles. I should have covered at least 2 miles.

Once I got home I got a nice big glass of ice water. Then I did the Prasara yoga recovery routine from BB4FL. I feel great now. Nice and loose and energized.  It was beautiful and warm today. I spent most of the day inside. I'm glad I didn't talk myself out of taking a walk this evening. Tomorrow another basics routine of chin-ups, push-ups, squats and 6 minute abs.

Basics Week 4 Day 1

Chin-ups: Week 3 Day 1
Push-ups: Repeating Week 2 Day 1
Squats: Week 4 Day 1

Intu-Flow warm up routine from the BB4FL 7 minutes.

Plan: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 6, Australian Pull-up 4, Assisted Chin-ups 5, Australian Pull up 5,  then 1 Max Hang & Negative Chin-up
Push-ups 9,11,8,8 max ( at least 11)
Squats 24,30,22,22 max ( at least 34 )

Actual: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 6, Australian Pull-up 4, Assisted Chin-ups 5, Australian Pull up 5,  then 1 Max Hang & Negative Chin-up
Push-ups 9,11,8,8 max => 8,5,2
Squats 24,30,22,22 max => 41

19'56"

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total time 28'00"

Prasara cool down routine: 15'00".

This was a good workout. Rounds 2 and 4 were done outside. I think I'm doing better on the assisted chin-ups, not using as much assistance. The australians really pump my back muscles, which feels really good. I know I could do more reps of them but I'm sticking to the plan.

I was doing really well on the push-ups until I got to the max set. I don't know if it was my mind or really muscular fatigue. I paused at 8 reps, then cranked out 5 more, paused then cranked out 2 final reps for a total of 15 reps. That matched my last max set but then I did 13 and 2. Of course I did a 4 more reps total leading up to the max set per the plan.

Squats were good. I still need to focus on getting rock bottom and keeping my knees out. I worked the same rep ladder: 10,8,6; 10,8,6,4,2; 10,8,4; 10,8,4; then 10,8,6,4,2,1,2,4,4. I only paused long enough between reps on the ladder to take three deep breaths then on to the next group of reps. I think next time I'll do 10,9,8,7 and so on like that.

The main part of the routine took 2 minutes longer than last time. I'm not sure why. I thought I was moving pretty quickly. I didn't take extra rest. I don't think I did two minutes worth or extra reps but maybe I did. after a two minute break I did the 6 Minute Abs from the Four Hour Body. I finished up with the prasara cool down from BB4FL.

I feel extremely good right now. I must dial in my diet. Exercise is a must, but to really make a difference in my weight and fat loss diet is the key. My plan is to eliminate wheat and follow the Slow Carb Diet with Saturdays as my cheat day. Also I will use an Eat Stop Eat 24 hour fast once or twice a week.

Back to Basics Progress Test

After three full days off it is time to check progress. I meant to only take one day off but work got crazy.

Intu-Flow warm up: 7.75 minutes

Max Chin-ups: 1.25

3 Minute rest

Max Push-ups: 13

3 Minute rest

Max Squats: 33

3 Minute rest

Then Six Minute Abs

Myotatic Crunch 1 x 10

CVE 1 x 10

I'm really disappointed with my progress on the chin-ups. I got one full chin-up, then half way up into second but couldn't get my chin to the bar. I know as I lose weight the chin-ups will get easier but come on! I won't give up. This just means I'll need to stay at level one of 7 Weeks to 50 Pull-Ups routine.

I got 13 push ups. I think I might have been able to do a couple more though it felt like my triceps were on fire. I will push harder next go around. Thirteen is pretty good but also keeps me at level one of the 100 Push-ups routine.

The squats were pretty good. My quads were burning at 30 reps but I pushed on to 33. I might have been able to get to 35. I'll push harder next time. This means I stay on level two of the 200 Squats routine.

I kept my reps very slow on the Myotatic Crunches. Even though I was focusing on slow movement as my abs got fatigued I know I sped up some. But my abs are getting stronger. The CVEs make for a super burn all through my core.

Exercise in the Sun

Well part of my exercise was done in the sun and I'm sitting out in the sun in my backyard typing up this post, too. I started out indoors with an Intu-Flow warm up. Then, since I don't have a place to do chin ups outside I alternated rounds inside and outside. Inside for chins, outside for Australians.

Intu-Flow warm up routine from the BB4FL 8 minutes.

Plan: 5 Rounds with 90 second rest between rounds

Assisted Chin-ups 4, Australian Pull-up 5, Assisted Chin-ups 6, Australian Pull up 5,  then 1 Negative Chin-up
Push-ups 5,7,5,5 max ( at least 8)
Squats 16,18,13,13, max ( at least 21 )

Actual:  5 rounds with 90 second rest between rounds

Assisted Chin-ups 4, Australian Pull up 5, Assisted Chin-ups 6, Australian Pull up 5,  then 1 Negative Chin-up
Push-ups 5,7,5,5 max => 10
Squats 16,18,13,13, max => 25

6 minute Abs:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Prasara Yoga Recovery Routine 12 minutes

I didn't resist working out today. In fact I was looking forward to it. Doing the Australians outside let me set the bar at the proper height. There is a corner of the fence in the backyard that is just right for me to position a metal bar to do these inverted rows. I got a much better range of motion than using the indoor pull up bar with my feet on a stool.

Since I still wasn't hitting the required number of push ups for my max set, with good form and without pausing for several seconds between clusters of reps, I dropped down again to level one. Very ego bruising but probably better in the long run. I also dropped down to level two for my squats. I figured part of the problem with the push ups might have been how winded I was getting from the very high rep squats. Sure enough I got my 10 solid, unbroken reps for my max set of push ups.

Again with the six minute abs routine from the Four Hour Body. The calisthenic workout took 24 minutes. Once I was done with that I intended to do the Prasara Yoga cool down routine from BB4FL but mistakenly did the Prasara recovery routine. I didn't realize I was doing the wrong series of poses until I was almost done!

Adding up the time from all components of this workout and I'm at 44 minutes. That's pretty decent. If I actually do the longer cool down routine on calisthenics days it will push the total time up past 50 minutes. It might be better time-wise to do the cool down on days when I walk. I really want to try to get my calisthenics in before going to work during the week so keeping the total time under 45 minutes is crucial for that.

Four Minute Abs

Earlier today I did my main workout consisting of chin-ups, push-ups and air squats. I postponed my direct ab work until just now so I could go to the Piedmont Humanist meeting almost on time.

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total time just four minutes. Brief but intense. Then back to our regularly scheduled programming. I must admit that I should slow down more on the crunches as in the linked video. The CVE's are also known as kneeling ab vacuums.

Overestimated Pushup Ability

Still on the basic routine. Last time I thought I had chosen my level for squats and pushups poorly. Turns out I overestimated my ability to do pushups.

Plan: 5 Rounds with 60 second rest between rounds

Chinups Assisted 3,5,4 then 1 negative and 1 max hang/negtative
Pushups 10,12,8,8, max ( at least 12)
Squats 13,16,13,13, max ( at least 16 )

Actual:  5 Rounds with 60 second rest between rounds

Chinups Assisted 3,5,4 then 1 negative and 1 max hang/negative
Pushups 10,12,8,8, 8
Squats 13,16,13,13, 20

Then:

Myotatic Crunch 1x10
CVE 1x10

As you can see I failed to get the required number of reps on my max rep pushup set. I had to rest/pause to even get 8. In fact it was a struggle to get 8 reps on the 4th set. Squats were fine. So it looks like on my next workout I need to use level 1 for chinups, level 2 for pushups and level 3 for squats. I probably would have known this if I had actually done the tests before starting the routines as recommended. Too impatient and head strong!

The four hour body ab routine makes my abs burn every time even with such low reps and sets. The key to visible abs is diet not endless sets of crunches and other ab work.

Back to Basics on a Snow Day

I really enjoyed Phase One of the Bodyweight Blueprint for Fat Loss. I got kinda' off track before starting Phase Two. It has been eight days since I did my final Intu-Flow workout. I was starting to feel like a slug and I could feel my weight starting to creep back up. Shoot, I haven't even weighed myself in two or three days.

Now we're in the midst of winter storm Pax. We could be stuck at home for a two or three days. I felt like I had to get some exercise in. I had also been thinking that I want to get myself stronger and more fit with some basic calisthenics rather than the esoteric moves of BB4FL.

So, I've put together a simple, quick routine based on a combination of hundredpushups.com, fiftypullups.com, twohundredsquats.com and some elements from The Four Hour Body.

Plan: 5 rounds with 60 second rest between rounds.

Chin-ups: 3,4,3, 1 negative, 1 max hold
Push-ups: 6,6,4,4,13
Squats: 8,8,5,5,16

Then

Myotatic Crunches 1x10
Cat Vomit Exercise 1x10

I arbitrarily chose level 1 of the pull-up routine and level 2 of the push-up and squat routines. That was a good choice for the chin-ups. BTW, the chin-ups in the 1st three rounds were assisted with one foot on a stool. I should bump it up to level 3 for the push-ups and squats on my next workout. I stopped at 16 on my max set of squats but probably could have done more. My so called "max hold" on the chin-ups was like one pitiful second. It can only get better right?

I then did Tim Ferriss's two favorite ab exercises. Following the minimum effective dose, just 1 set each of 10 reps. Oh, I chose to do chin-ups ( palms facing my body ) rather than pull-ups ( palms facing away from my body ) this time. Chin-ups are 10-15 percent easier than pull-ups because they involve the biceps more strongly. This should do two things, give me a quicker sense of improvement and help pump up my arms.

After a week or two of this, I'm going to add in kettlebell swings to accelerate fat loss ala the 4HB. I also need to scout out a grassy hill for hill sprints. I really should keep doing Intu-Flow as a warm-up and Prasara Yoga as a cool down. The core of this routine works all of the big muscles and many of the small muscles of the body with three simple compound movements. Simple, direct and quick! I finished the whole thing in fifteen minutes. No gym required.

That last bit, that the current routine is so short is also an argument against adding anything. I find it extremely hard to carve out an hour to workout especially on days when I drive to Clemson for work. No excuse, but it is true.

Oh, and I did this work out in doors because it is so cold and snowy outside. And unfortunately, I don't have anywhere outside in my yard to do chin-ups. So, I'm probably going to be doing my exercise mostly indoors for the next few weeks.

Three Workouts on Schedule

I did my third workout on schedule! Well almost. I didn't get started until after 0900 even though I took advantage of the time change to get up at 0530 instead of sleeping in an extra hour and getting up at my normal time of 0615 or so. I would really like to get to the place of being able to workout before going to work. I did this workout outside, barefoot and shirtless again like my friend, Steve Cooksey!

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side, alternating
3. Kettlebell Swings
• Point A 5 x 12.5 lb. t-bar homemade kettlebell
• Point B 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 30, 30 x 17.5 lb t-bar homemade kettlebell
4. Turkish Get Ups (TGU)
• Weak ( left ) Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
• Weak  Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
5. Myotatic Crunch 1x5
6. Cat Vomit Exercise (CVE) 1x5 reps

This workout took about 34.5 minutes. Early on in the workout I went back in the house to get a hand band to hold my hair out of my face. I also took a minute to switch out batteries in the battery charger. That probably added about 2 or 2.5 minutes to the workout.

I kept my focus on the swings, kept my core tight. One Tuesday I'll go for 35 reps in each of my two working sets of kettlebell swings. The TGU are getting easier. I think on Tuesday I'll add one more set of "weak" side TGU. I moved slowly and squeezed my abs hard during the myotatic crunches. I kept breaks between reps of the CVE to 5 secs and really focused on exhaling forcefully and trying to pull my belly button through my spine. Great overall workout.

Almost On Schedule

Almost on schedule. I got in another workout with only one day off. However, I would prefer to workout in the morning but got this one in after work. Still light and not full sets and reps, but a workout nonetheless.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side, alternating
3. Kettlebell Swings
• Point A 5 x 12.5 lb. t-bar homemade kettlebell
• Point B 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 30, 30 x 17.5 lb t-bar homemade kettlebell
4. Turkish Get Ups
• Weak ( left ) Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
• Weak  Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
5. Myotatic Crunch 1x5
6. Cat Vomit Exercise 5 reps

I finished in 33 minutes. A minute slower than last time but I did a total of 10 more reps of swings in my two working sets. I really slowed down on my crunches. Also, I could really feel my abs contracting strongly in the sit-up portion of the TGUs. I feel really well worked out from my neck down to my knees. Not much in my calves or arms. I think I'll eventually need to switch up from this workout to one more focused on building up muscle mass. I think I'll wait to do that until I've shed 20 or 30 pounds of fat though. It was a little too cool and damp for me to do the barefoot and shirtless thing today.

Got It In

Ten Days...ten days since my last workout. What is wrong with me? I've got to do better. My health, physical and mental, must be my priority. Without health everything else falls apart.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side, alternating
3. Kettlebell Swings
• Point A 5 x 12.5 lb. t-bar homemade kettlebell
• Point B 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 25, 25 x 17.5 lb t-bar homemade kettlebell
4. Turkish Get Ups
• Weak ( left ) Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
• Weak  Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
5. Myotatic Crunch 1x5
6. Cat Vomit Exercise 5 reps

Done in 32 minutes. Outside in my natural gym, barefoot and shirtless in the sunshine!

Tired of Starting Over Then DO NOT QUIT

So, I haven't worked out again for seventeen days, not since I tweaked my back working out when I was in Atlanta for DevOpsDays. I've seen the slogan which is the title of this post on Facebook, Twitter, Google+ and elsewhere on the internet. I need to make it my motto. I keep beginning workout plans and stopping, beginning to eat more healthily and stopping. I've got to get in a groove and stay in it.

Fellow sysadmin and online acquaintance @magurski inspired me with his weight loss tweet:

lost 2.4 lbs since his last weigh-in! Magurski's lost 61.8 lbs so far. #myfitnesspal - Michael A. Gurski (@magurski) October 19, 2013

My wife and sons left a couple of hours ago to ride their bikes on the Swamp Rabbit Trail. I still don't have a bike and my hip has still been bothering me so I decided not to go along. I could have rented a bike, but again you wouldn't believe how uncomfortable riding a bike with an irritated hip socket can be.

Therefore I took a page out of another of my online, Steve the Diabetes Warrior, acquaintance's play books and got my workout in outdoors, barefoot and shirtless. Again, I did a light, brief routine to get myself back in the groove hopefully without hurting anything or making myself too sore.

1. Two-legged Glute Activation Raises 1 x 15
2. Flying Dogs 1 x 15 per side, alternating
3. Kettlebell Swings
• Point A 5 x 12.5 lb. t-bar homemade kettlebell
• Point B 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 30, 30 x 17.5 lb t-bar homemade kettlebell
4. Turkish Get Ups
• Strong ( right ) Side x 5 x 5 lb. dumbbell
• Weak ( left ) Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
• Weak ( left ) Side x 5 x 5 lb. dumbbell
5. Myotatic Crunch 1x5
6. Cat Vomit Exercise 5 reps

I finished this routine in thirty-two minutes. I focused on keeping my core tight during the kettlebell swings so as not to repeat the back tweaking, injury. I need to slow down on the myotatic crunches and hold at the top position for a few seconds. The TGUs really had my heart pounding and my lungs working like a bellows. Rising from a supine position to standing and then returning to a supine position repeatedly can be quite a workout even with a light weight. Next workout on Tuesday.