Eliminating Doubt, Remaining Stoic, and Staying Committed: NosyJossie's Journal

[NosyJossie]

As I mentioned in my post "From couch potato to a hot tomato (or tomato?)", I decided to work out diligently again after a nasty discovery: I couldn't do more than three wind sprints, I couldn't keep up with a dog, and I couldn't balance myself. I felt like an absolute greaseball instead of the fit-to-sting body I had. I ate the tastiest fried foods, but it wasn't the right path.

Now I'm directing myself on the correct path. I'm doing Thirty Days of Discipline by Victor Pride to go from pushover to bulldozer. I'm also going to be enrolled in Stronglifts 5x5 to get my base strength back up. I'm not taking any days off for the entire month of December. I will finish Thirty Days of Discipline by December 30th.

I was lucky to discover how out of shape I was on November 30th. The next day, December 1st, I decided to start working out again.

I'll be posting two workouts a day, beginning tomorrow, December 14th, to catch up with the date.

[NosyJossie]

12/1

Check-in at 174lbs.
Really flabby. Waist is 33". Neck is 15.25". Hips (at buttocks) are 39.25". Checked in at 2:10PM.

Squats:
Two dynamic stretches (quads, adductors) + static stretch (low squat hold, holding on to the power rack for balance)
Bar 5,7
89lb x5
135lb 5x5 (1 min rest)
Seven static stretches (quads, hams, IT band, hips, calves, butterfly, sitting glutes)

Bench:
Bar 2x5
67lb x5
89lb 5x5 (1 min rest)
Two static stretches (bicep, rear delt) + dynamic stretch (10 shoulder dislocations)

Row:
Bar 2x5
67lb x5
89lb 5x5 (1 min rest)

The gym and Eminem have always made me feel good.

Pull-Ups:
2x5 (1 min rest)

100 push-ups, squats, crunches. Target: <15 min.
Result: 10:50, done in sets of 40, 40, 20. Clap push-up at 90th push-up.

Check-out at 3:19PM. Workout was 69 minutes long. I only drank water at the end, about 15 gulps from the fountain. Exhausted but I felt grounded. All Eminem.

Five minute jump rope session + 60 extra jumps at night.

Total progress:
100 push-ups, squats, and 100 sit-ups / 40/40/20, 10:50
5 minutes jump roped + 60 jumps extra

[NosyJossie]

12/2

Check-in at 2:50PM.

First off: 5 min jump rope + 10 extra jumps.
No water 'til the end.

100 push-ups, squats, crunches. Target: <10:49 min.
Result: 9:32, done in sets of 40, 40, 20. Clap push-up at 90th push-up.
Good ****. Sweaty af.

Got some water at the end. Eminem & Lil' Wayne - No Love. Drop The World. Forever.
Ten shoulder dislocations. And a really good feeling.
Checking out at 3:23PM. (33 minute workout)

Started eating 36 mins later. I make it a priority to get to the table as fast as possible post-workout, because I want to replace lost nutrients, replenish my glycogen (energy) stores, and re-build muscle. Yesterday (12/1) I actually got to the table 16 minutes after the workout.

Total progress:
200 push-ups, 200 squats, and 200 sit-ups / 40/40/20, 9:32
10 minutes jump roped + 70 jumps extra

[NosyJossie]

12/3

Check-in at 3:18PM.

Squats:
Three dynamic stretches (quads, adductors, abductors) x12 + static stretch (low squat hold, holding on to the power rack for balance)
Bar 5,6
61.5lb x5 (mistake)
94.5lb x5
146lb 5x5 (1 min rest)
Decent, keep tighter form on last set. Gonna stretch at the end.

Overhead Press (OHP):
Bar 2x5
61.5lb x5 (1 min rest)

Deadlift (DL):
135lb x5
162.5lb x3
190lb x5 (Good use of the hips)

I would rather be doing this than wallowing in self-pity. I am committed.

"Deadmau5 - Phantoms Can't Hang"

Pull-Ups:
6,5 (1 min rest)
Easy. Good use of lats on 2nd set and form on both.

5 min jump rope + 100 jump penalty (+10 every time I trip on the rope) + 30 sec (progress)

+2 gulps of water (got distracted talking to a friend, spit the third gulp out. I'm not supposed to drink water until the end of the workout)

100 push-ups, squats, crunches. Target: <9:32 min.
Result: 8:37, done in sets of 40, 40, 20.
Tracklist:
"P.O.D. - Boom"
"Robbie Williams - Supreme"
"Lil' Wayne - Mr. Carter"
I push myself.
I don't think I've sweated this much indoors before, or even outdoors...
~3, then 8 gulps. Seven static leg stretches. Add adductor stretch next workout.
Next time I'm going for better time (instead of more reps).
Check-out 4:46PM, 88 min workout. Home at 4:54PM, eating at 4:57PM.

I don't feel okay until I have gone to the gym.


Total progress:
300 push-ups, 300 squats, and 300 sit-ups / 40/40/20, 8:37
15 minutes jump roped + 170 jumps extra

[NosyJossie]

12/4

Check-in at 1:28PM.

6 min jump rope + 40 extra
10 butt kicks + 10 high knees + 10 second static squat hold

100 push-ups, squats, crunches. Target: <8:36 min.
Result: 7:57, done in sets of 40, 40, 20.
Took only 20 sec rest at last set, worth it/ well-calculated.

My body is getting used to 40/40/20.
I'll switch it up to more reps on 1st set.
10 gulps. Good workout. 8 static stretches (Hams, IT band, calves, hips, butterfly, quads, glutes, adductors (standing lunge)), and 10 shoulder dislocations.
Check-out 2:03PM (35 minute workout), back home at 2:13PM. Nice. Eating 15 mins after the work-out.

Total progress:
400 push-ups, 400 squats, and 400 sit-ups / 40/40/20, 7:57
21 minutes jump roped + 210 jumps extra + 30 seconds extra

[NosyJossie]

12/5

Check in at 1:21PM.
Ate half a pound of banana. (Don't eat green bananas.)
Hunger pangs now but I don't care. When I get home, I'm eating good!

Squat:
Three dynamic stretches (quad, abductors, adductors) + squat hold. I always implicitly do these stretches, so written or not in my journal, I definitely did it.
Bar 2x5
111lbs x5
157lbs 5x5
Stretches after the 100-rep circuit.

Bench:

Bar 2x5
78lbs x5
100lbs 5x5
Stretches later

Row:
Bar 2x5
78lbs x5
100lbs 5x5

Pull-Ups:
2x6 40 sec rest

12 Hyperextensions.

100 push-ups, squats, crunches. Target: <7:57 min.
Result: 7:20, done in sets of 60, 40.
With minimal rest. Good job.

Forgot to jump rope, so doing it now. Drinking 10 gulps of water.
6 minute jump rope + alternate skips, 50 times each.

All stretches
15 gulps at end. Great workout. Did 50 extra jumps.

Pain is weakness leaving the body.
I make time to workout. For journaling...for what's important to me and to who I am. The world will not swallow me!

Great workout. Time to re-use (eat) and recover. Check out 3:06PM. 85 min stay (not bad). Those two bananas were great. Everything else was in my head, as usual. Like the doubt about the squats being too heavy, or there being no chance PR'ing in the circuit.

Doubt extinguished.

[NosyJossie]

Forgot to add the total progress for yesterday (12/5), so here it is:

Total progress:
500 push-ups, 500 squats, and 500 sit-ups / 60/40, 7:20
27 minutes jump roped + 260 jumps extra + 30 seconds extra

12/6

Check-in 3:05PM
3 min jump rope/leg. <- That simply didn't work out. Need to start smaller...think it went for a min straight before giving out. Try a minute.

Jump rope
1 min + 30 extra: one leg
5 min + 172 extra: Both legs

100 push-ups, squats, crunches. Target: <7:20 min.
Result: 7:02, done in sets of 65, 25, 10. 3, 1 seconds rest.
Any doubt that appeared was quickly extinguished.
All post-workout stretches. 10 shoulder dislocations.
Six gulps before the circuit, 12 gulps after

Gave some guy advice on strengthening his bench, and before I could say anything, he told me "You told me about the squat, the "below the knees", right? I follow you though" That was unexpected. I told him to keep his wrists straight and he said, "That's it? Alright."

Why did I ever stop? People are more important than selfish desires, like eating fried foods and surfing the web aimlessly. Call me an aisle because I produce.

Check-out 3:57PM, 52 minute workout. Need water, buy more French toast, then eat. Confidence is returning...

Total progress:
600 push-ups, 600 squats, and 600 sit-ups / 65/25/10, 7:02
32 minutes jump roped + 432 jumps extra + 30 seconds extra + 60 seconds one-leg + 30 one-leg L + 30 one-leg R

[NosyJossie]

12/7

Check-in 6:40AM.

3 min jump rope + 1:30 min one-leg jump rope + 40 extra + 15 one-leg L + 25 one-leg R

100 push-ups, squats, crunches. Target: <7:01 min.
Result: 6:50, done in sets of 70, 30. No rest.
I believed it and I achieved it.

This is life.

All stretches + 12 shoulder dislocations. 6 gulps before the bodyweight circuit, 12 after. A little queasy due to eating breakfast but this too shall pass.

Changing clothes...check-out at 7:22AM. 42 minute workout.

Check-in 1:40PM. Ate 0.4lb banana.

Squat:
Bar 2x5
135lb x5
168lb 5x5

OHP:
Bar 2x5
56lb x5
67lb 5x5

DL:
135lb x5
168lb x3
201lb x5

Hyperextensions: 2x8

Pull-Ups:
7,6

On last squat, I felt I was pushing my knees back while pushing my hip forward.
On OHP, keep elbows straight until lockout.
DL's: Same, to a lesser extent, what I felt in squats.
Pull-Ups: Keep legs straighter and don't bend at the knees.

It's getting harder to look at the mirror. I can feel the results, but every glance at the mirror looks good. It's only been a week. A week flies by yet I'm able to get, in the long-term perspective, a small row of bricks laid and glued. This will add up; three years from now I'll have built a strong structure from many small rows.

Time is the most important asset I have.
Check-out from gym: 2:50PM. 70 minute workout.

Total progress:
700 push-ups, 700 squats, 700 sit-ups / 70/30, 6:50
35 minutes jump roped + 472 jumps extra + 30 seconds extra + 150 seconds one-leg + 45 one-leg L + 55 one-leg R

[NosyJossie]

12/8

Check-in 3:02PM. Giving my dress shoes a shot at working out today. In case you're wondering, I forgot my vibrams.

Jump rope 7 minutes + 1 minute L, R + 15 extra L, R + 357 jumps extra

10 circuits today of 10 clap push-up, 10 jump squat, 10 hard crunch (arms overhead).
15 seconds rest each set...

1) 0:50 2) 0:54 3) 0:56
Ran out of claps at #33.

Next: 5 sets of 13 push-ups, squats, and sit-ups. Last set is 15. Rest 20 sec.

1) 0:50 2) 0:53 3) 0:52 4) 0:50 5) 0:52

Goal complete. All stretches + 12 dislocations.

Check-out 4:04PM. 62 minute workout. Gotta get out of here...took way too long. Should have been 35 mins at most: 29 mins shorter.

Total progress:
800 push-ups, 800 squats, and 800 sit-ups / 3 plyometric sets x10, 4 normal sets x13 (Should have been x14), one set x15, all under a minute.
42 minutes jump roped + 829 jumps extra + 30 seconds extra + 210 seconds one-leg + 60 one-leg L + 70 one-leg R

[NosyJossie]

12/9

Check-in 6:38AM.
The best is yet to come...

Squat: (3 dynamic stretches, then static squat hold)
Bar 2x5
146lb x5
179lb 5x5

Bench:
Bar 2x5
78lb x5
111lb 5x5

Row:
Bar 2x5
78lb x5
111lb 5x5

Pull-Ups:
7,6,1

Hyperextensions: 1x10

All stretches + 12 shoulder dislocations.
Check-out at 7:22AM. 44 min workout. Good!

That's why a notebook is handy: I thought I was on my 4th squat set, when I was on my 3rd. Use your legs, not your back. Get shoulders retracted on last bench set.

Check-in 1:50PM. Watching Paper Mario: Shadow Queen Dialogue (Crystal Stars) and Rush: Final Race Scene for motivation.

Jump rope 3 min + 1 min L, R + 40 extra + 20 skips

Here I realized I didn't know how to double-skip. I add, "Look up: how to double-skip."

Circuit, <1:00 :
Clap Push-Ups, Jump Squats, Sit-Ups With Arms Overhead (x10):
1) 0:46 2) 0:51 3) 0:50 4) 0:51 (15 seconds rest each set)

Two-Minute Break

Circuit, <1:00 :
Push-Ups, Squats, Sit-Ups (x15):
1) 0:55 2) 0:55 3) 0:56 4) 0:57 (23 seconds rest each set)

I feel a really good pump.
Check-out 2:36PM. The workout itself was short, maybe like 20 minutes.

Total progress:
900 push-ups, 900 squats, 900 sit-ups
45 minutes jump roped + 869 jumps extra + 30 seconds extra + 270 seconds one-leg + 70 one-leg L + 80 one-leg R

[NosyJossie]

12/10

Check-in 11:15AM
Check-out 11:44AM (29 minute workout)

Circuit, <1:00 :
Clap Push-Ups, Jump Squats, Sit-Ups With Arms Overhead (x10):
1) 0:44 2) 0:50 3) 0:51 4) 0:55 5) 0:56 (15 seconds rest each set)



Circuit, <0:45 :
Push-Ups, Squats, Sit-Ups (x10):
1) 0:37 2) 0:39 3) 0:40 4) 0:35 5) 0:38 (23 seconds rest each set)

All stretches + 12 shoulder dislocations
Eating at 12:00PM.

9:37PM: I forgot my jump rope earlier, so I don't want to work out right now. But I must, since it's my word.

50 doubles mixed with singles. 5 consecutive doubles.
Didn't cower in the face of challenge, and got today's workout out of the way.

Total progress:
1000 push-ups, 1000 squats, 1000 sit-ups
45 minutes jump roped + 869 jumps extra + 30 seconds extra + 270 seconds one-leg + 70 one-leg L + 80 one-leg R + 50 double unders + 5 straight double unders

[NosyJossie]

12/11

Check-in 12:40PM.
Lounged for 20 minutes without much motivation. But I'm here and I'm committed. Like a machine.

Squat:
Bar 2x5
135lb x5
162.5lb x5
190lb 5x5

OHP:
Bar 2x5
61.5lb x5
72.5lb 5x5

DL:
135lb x5
173.5lb x3
212lb x5

Hyperextensions 1x10

Circuit:
2x50, 6:40 PR! (surprising)

All stretches + 12 shoulder dislocations

Let's GTFO. 2:00PM

[NosyJossie]

Forgot to add total progress for yesterday's (12/11) workout (80 min length), so here it is:

Total progress:
1100 push-ups, 1100 squats, 1100 sit-ups / 2x50, 6:40
45 minutes jump roped + 869 jumps extra + 30 seconds extra + 270 seconds one-leg + 70 one-leg L + 80 one-leg R + 50 double unders + 5 straight double unders

12/12

Check-in 3:23PM.

Jump rope 5 min + 160 extra + 1 min L, R + 68 L + 20 R + 25 double unders (alternating with singles, but without tripping) + 5 straight double unders

I won't give up.
I will persist. This will pass. I believe.

Circuit:
1x100 (untimed)

I almost gave up at the 75th-80th push-up. But that's not me. I would rather die than quit. I am not just good enough. I am GREAT. (Can't stop sweating.)

All stretches + 12 shoulder dislocations.

Check-out 4:20PM (57 min workout)

Total progress:
1200 push-ups, 1200 squats, 1200 sit-ups / 1x100 (untimed)
50 minutes jump roped + 1029 jumps extra + 30 seconds extra + 330 seconds one-leg + 138 one-leg L + 100 one-leg R + 75 double unders + 10 straight double unders

[NosyJossie]

12/13

Check-in 1:10PM.
5 min jump rope + 48 extra + 1 min L, R + 10 L + 25 R + 30 double unders + 10 straight double unders

Squat:
Bar 2x5
135lb x5
168lb x5
201lb 5x5

Bench:
Bar 2x5
89lb x5
122lb 5x5

Row:
Bar 2x5
89lb x5
122lb 5x5

Hyperextensions 1x10

Pull-Ups:
5,5,6 30-second rest

Circuit (push-ups, squats, sit-ups):
20, 30, 30, 20 (untimed)

Phone died after my first set of the circuit. I felt like doing it later i.e. giving up, procrastinating, and skipping it. I told myself, "I'll get Chipotle, then do this" or, "I'll do it with music" or, "I have to go write."

First of all I wouldn't even be writing if it wasn't for the circuit. Second of all, the food will taste better after the workout, and especially not if you cheat it. Lastly, music is great, but unnecessary!

In truth, I was scared.

After the circuit and stretches I walked like a ****ing man without even trying. My chest naturally stuck out and my head was held up high. It felt good.

All stretches + 12 shoulder dislocations. Check-out 2:52PM, 102 min workout. Daaang. Probably another reason why I felt like quitting but I endured. Definitely need to split the workout up into two sessions.

[NosyJossie]

Total Progress:
1300 push-ups, 1300 squats, and 1300 sit-ups
55 minutes jump roped + 1077 jumps extra + 30 seconds extra + 390 seconds one-leg + 148 one-leg L + 125 one-leg R + 105 double unders + 20 straight double unders

12/14

7:07AM Check-in!
Jump rope 5 min + 80 extra.

Circuit (squats, push-ups, sit-ups):
4x25 (untimed)

All stretches + 10 shoulder dislocations + water (10 gulps)

Check-out 7:34AM.
Short 27 minute workout.

Total Progress:
1400 push-ups, 1400 squats, and 1400 sit-ups
60 minutes jump roped + 1157 jumps extra + 30 seconds extra + 390 seconds one-leg + 148 one-leg L + 125 one-leg R + 105 double unders + 20 straight double unders

[NosyJossie]

12/15

Check-in 6:56AM.

Jump rope 5 min + 160 extra (just feels like a warm-up now, or easier.)

Circuit (squats, push-ups, crunches):
30, 30 (backward), 30, 10 (squat, push-up, crunch sequence on the last set)
No rest

Check-out 7:27AM. 31 min workout.

Check-in at 1:30PM. Browsing the internet deciding which credit card is best for me. Changing clothes 1:50PM.

Squat:
Bar 2x5
135lb x5
168lb x5
195.5lb x3
212lb 5x5

OHP:
Bar 2x5
61.5lb x5
78lb 5x5

DL:
135lb x5
190lb x3
225lb x5

Pull-Ups:
3x6

Hyperextensions 1x11

All stretches + 12 shoulder dislocations

Check-out 2:55PM. Nice ~1 hr workout!
Notes: 10 gulps of water before last deadlift set.
Deadmau5 - Jaded.
I was slightly scared of the pull-ups, but kept a clear mind as I approached the pull-up bar.

Total progress:
1500 push-ups, 1500 squats, and 1500 sit-ups
65 minutes jump roped + 1317 jumps extra + 30 seconds extra + 390 seconds one-leg + 148 one-leg L + 125 one-leg R + 105 double unders + 20 straight double unders

[NosyJossie]

A mistake - I did sit-ups, not crunches, in yesterday's circuit.

12/16

Check-in 2:40PM. Let's try to be out of here by 3:10PM.

Notes: Find your power song. "Deadmau5 - Good Karma" reminds me of soccer, and how I'm progressing to be a better, improved version of myself. Despite my past, I will turn out on top. I could jump rope effortlessly, and endlessly, too.

Jump rope 5 min + 5 double unders + 21 L, R jumps + 40 extra jumps

Circuit (push-ups, squats, sit-ups):
2x50 (untimed)

Those sit-ups were tough, but I can feel the burn in my upper/mid abs now.
It helps to keep your fingertips brushing the ground. That makes the sit-ups way harder.

All stretches + 12 shoulder dislocations
Check-out 3:16PM. 36 min workout, 6 mins over. Didn't account for journal writing, which I'll do next time. + 12 gulps of water

Total progress:
1600 push-ups, 1600 squats, and 1600 sit-ups
70 minutes jump roped + 1357 jumps extra + 30 seconds extra + 390 seconds one-leg + 169 one-leg L + 146 one-leg R + 110 double unders + 20 straight double unders

[NosyJossie]

12/17

Check-in 11:55AM after breakfast. Tried jump roping but I'm too full right now; I'm getting a side stitch near the lower right ab. Going for the 5x5 first.

Squat:
Bar 2x5
135lb x5
168lb x5
201lb x5
225lb 5x5

Bench:
Bar 2x5
89lb x5
111lb x5
135lb 5x5

Row:
Bar 2x5
89lb x5
111lb x5
135lb 5x5

Pull-Ups:
3x5, 4 (30 sec rest; intended 4x5)

Circuit (push-ups, squats, sit-ups):
2x50 (untimed)

Hyperextensions 1x8

+10 gulps of water

Taking it back. Squat playlist:
Deadmau5 - "No Problem"
P.O.D. - "Boom"
Robbie Williams - "Supreme"
Fort Minor - "Remember the Name"
Eminem - "Till I Collapse"

I did it.

All stretches + 8 shoulder dislocations

One of my harder workouts. Lots of silent doubt and feelings of apathy, despair, and "I don't care."

But that's another out of the way. I need to tune in to more motivating videos. What motivated me today was my ex requesting to follow me on Instagram. I used the anger of "Who does she think she is?!" to fuel my workout.

I denied her request.

Check-out 1:26PM (91 min workout)

[NosyJossie]

Because I forgot to post it yesterday, here's the total progress as of 12/17:

Total progress:
1700 push-ups, 1700 squats, and 1700 sit-ups
70 minutes jump roped + 1357 jumps extra + 30 seconds extra + 390 seconds one-leg + 169 one-leg L + 146 one-leg R + 110 double unders + 20 straight double unders

12/18

Circuit (push-ups, squats, sit-ups):
2x50 (untimed)

Total progress:
1800 push-ups, 1800 squats, and 1800 sit-ups
70 minutes jump roped + 1357 jumps extra + 30 seconds extra + 390 seconds one-leg + 169 one-leg L + 146 one-leg R + 110 double unders + 20 straight double unders

[NosyJossie]

This is some crazy progress!