Bas Rutten Workout

Training

Warmup

2 minutes of intervals to get warmed up.

5 Pushups – my shoulder is finally feeling strong enough to start adding some pushups in on a regular basis. I’m intentionally keeping the reps low enough that I’m not struggling at all to do them. Sort of the grease the groove concept. This is one area where I do miss my Convict Conditioning workouts, but I just don’t have time to fit in everything that I would like to do all at once.

Stretching – usual stretching routine as outlined in my current
Training Plan.

Bas Rutten Workout

Had originally planned for another 50 reps of kicks, knees, etc, the same as I did in my last workout. In my last workout I had stubbed my big toe, the one that is still trying to grow back its nail, and that really irritated it. Enough so that doing kicks, or coming up on my toes to throw a knee was an issue. So the 50 reps plan got scrapped. I was still able to punch fairly well, just had to limit how high I got my heel off the ground when punching. Ended the workout with 8 rounds of Bas Rutten’s 2m Boxing workout. One thing I noticed from the last time I did this workout was that I am now able to keep up with Bas during the first 7 rounds. I stopped at 8 rounds because my form was went down hill.

Practice, Practice, Practice…

Getting my daily journal postings back on track.

Training

Warmup / Stretching

Couple of minutes of 15s intervals; shadow boxing, jumping jacks, high knees/punch-outs, standing mountain climbers, etc.

Usual stretching routine. I had not done this all week and it felt good to get back to it. Hips were feeling extra tight the last few days and felt much better after stretching.

Muay Thai

Practiced the first half of this quarters Muay Thai 8 routine. Practiced the second half, then put it all together for a few round of the entire routine. Nothing too hard or fast. Tried to stay focused on correct form and hand placement. During last week’s stripe test I was always dropping my left hand when doing a right cover, which made it very awkward to throw the left hook afterward. When I remembered to keep the left hand up in testing, my left hook felt much stronger. Focussed a lot today on what my defending had was doing and less on my striking hand.

Original plan was to finish up with a Bas Rutten workout, but I had recently restored my iPad and had not put my music back on it. So, I didn’t have the Bas Rutten workout to follow. So, I got Pandora playing and started working on kicks, knees, elbows and punches. When I kick I don’t feel like I’m turning my hip over enough, so I threw about 50 kicks each side focussing on getting my hip to turn over all the way. They started feeling a little bit better and I felt I was getting a little bit more power out of each kick. Knees I focussed on projecting from the hip at the end of the knee, instead of just kneeing upwards. Both knees are starting to get some projection on them. Used Master McShane’s suggestion to perform the knee in two stages, (1) bring the knee up and (2) project it forward. Punches and elbows were focussed on body mechanics and keeping my defending hand in the correct place.

Weight Loss Update

Lost weight again this week, plus some measurable loss on my stomach and waist. Average weight loss per week is still 2 lb.

Totals to date are

Weight (lbs) -39 1/4
Stomach (in) -7
Waist (in) -4 1/2
Neck (in) -1 1/2

On going results

Date Weight (lbs) Stomach (in) Waist (in) Neck (in)
6/9/12 Start Start Start Start
6/16/12 -1 3/4 -1 0 -1/2
6/23/12 -1 -1 -1/2 0
6/30/12 -6 1/2 - 1 1/2 0 - 1/2
7/7/12 -4 - 1/2 -1/2 0
7/14/12 -2 1/2 0 0 0
7/21/12 -1 1/4 - 1/2 - 1/2 0
7/28/12 -2 1/4 0 0 - 1/2
8/4/12 -3 3/4 - 1 - 1/2 0
8/11/12 -2 1/2 0 - 1/2 0
8/18/12 -3 1/2 - 1/2 - 1/2 0
8/25/12 -1 1/2 0 0 0
9/1/12 -2 0 0 0
9/8/12 -1/4 0 0 0
9/15/12 +4 3/4 + 1 0 0
9/22/12 -2 1/4 - 1 - 1/2 0
9/29/12 -2 1/4  0  0  0
10/6/12 +1 3/4  0  0  0
10/13/12 -5 - 1/2 - 1/2  0
10/20/12 -2 1/4  0  0  0
10/27/12 -1 1/4 - 1/2 - 1/2  0

The Rules

Weight and measurement taken Saturday morning right after I get up. Stomach is measured around my belly, right at the belly button. Waist, where I normally where pants and neck where a dress shirt collar would be. All measurements are rounded down to the nearest 1/2″. For belly and waist measurements, I get to suck it in as hard as I can.

Tuesday Night Off

I made the mistake of eating fried food for the first time in over 4 months. It was a colleagues 10 year work anniversary and we went out to Captain Scotts for seafood. I used to love fried clam strips, so I ordered some for lunch and a couple of clam fritters, they used to be my second most favorite fried seafood. Apparently my body no longer likes the idea of fried seafood. Within half an hour of eating I had a splitting headache, felt nauseous and just generally horrible. Several rounds of Alka-Seltzer did not help either. So, I ended up skipping my Tuesday night ropes workout and will have to make it up later this week.

Health Update – 15 September 2012

Last week I said it looked like my bad eating habits were starting to catch up with me, well this week the caught up and kicked my butt. I’m amazed at how much I put on in one week due to bad eating. Luckily I did all my workouts or this weeks weight in would have been much much worse. With today’s weight actually going up, my average loss/week is now 2 lb. And, to make it even better I added an inch back to my stomach measurement.

Time to re-group and get back to doing what I know works. I have a belt test in 11 days and would like to at least get back to where I was for last weeks health update.

Totals to date are

Weight (lbs) - 28
Stomach (in) - 5
Waist (in) - 3
Neck (in) - 1 1/2

On going results

Date Weight (lbs) Stomach (in) Waist (in) Neck (in)
6/9/12 Start Start Start Start
6/23/12 - 1 - 1 - 1/2 0
6/30/12 - 6 1/2 - 1 1/2 0 - 1/2
7/7/12 - 4 - 1/2 -1/2 0
7/14/12 - 2 1/2 0 0 0
7/21/12 - 1 1/4 - 1/2 - 1/2 0
7/28/12 - 2 1/4 0 0 - 1/2
8/4/12 - 3 3/4 - 1 - 1/2 0
8/11/12 - 2 1/2 0 - 1/2 0
8/17/12 - 3 1/2 - 1/2 - 1/2 0
8/25/12 - 1 1/2 0 0 0
9/1/12 - 2 0 0 0
9/8/12 - 1/4 0 0 0
9/15/12 + 4 3/4 + 1 0 0

The Rules

Weight and measurement taken Saturday morning right after I get up. Stomach is measured around my belly, right at the belly button. Waist, where I normally where pants and neck where a dress shirt collar would be. All measurements are rounded down to the nearest 1/2″. For belly and waist measurements, I get to suck it in as hard as I can.

Why I Choose to Post Using My Real Name

One decision I had to make when setting up this blog was whether to post under my own name or not. As you may have noticed, in the end I have chosen to post everything using my real name.  I did for several reasons.

  • Using my real name makes me really think about what I’m posting.
  • Practically speaking, this means that my posts are generally positive.
  • In the rare case where I disagree with something, it will generally be with the general idea or concept. ¬†Personal disagreements are a private matter in my mind.
  • I think using my real name to blog lends credibility to what I’m writing about. Not much of what I expect to blog about is controversial, so I can’t see any reason to hide who I am.

What to Expect from Paul’s Workout Journal Blog

Things you can expect me to blog about.

I’ll discuss my training and eating. How classes go, what’s working for me and what’s not. I’ll share my successes as I progress through the ABD belt system. As I make improvements in my health I’ll share those also, but only in a general way. As you may have noticed, I am posting all of this under my own real name, therefore some specifics details I will not share with the world. I will keep my own private journal though, with those pertinent details.

Why Start an Online Workout Journal

I gave some thought about why I wanted to start this blog. First and foremost it’s for me to keep a record of my progress. I’ve heard that the research literature supports the notion that people who journal, for what ever activity it is, seem to perform better long term and stick with their plans better. I’m sure it does not work for everybody, but I’ve never tried it before so here goes.

Secondly, as I make progress towards my fitness goals I hope that others may find some inspiration in what I am doing and make positive changes in their own lives.

Thirdly, anybody looking for one person’s perspective of America’s Best Defense (ABD) in Norwich, will find it here.