Day 33: Harvey Dent

The email:  Postponed 24 hrs.

When I began this blog, I mentioned having 2 jobs. During the day, I run and operate a call center for market research data collection and political polling. The other, a server at a fancy 3 star unrated Bar and Grille. I am a part owner and head of sales for the research firm here in RI. I explain to people that my company is the group of people that call you at dinner to have you take a survey...And you all now know who to direct your hatred of these calls to. FYI- Its a good job and because you know me from this blog, make my life easier and answer the damn surveys!

As you can imagine, during a presidential election cycle, I get pretty busy at the office during the day, as is currently the case. I'm currently managing work for almost 200 state rep and senate districts nationwide. Doing this requires a plethora of support both internally and from those we outsource our work to. There comes a time in every cycle that one of those vendors f**ks something up so intensely, that I need to reallocate my time and tolerance to them and set it right. Last night was one of those nights. Leaving the restaurant, I checked my emails overlooked while delivering the cholesterol infused dishes to people that ask me for glasses of "peanut no eyer" (Pinot Noir) and "Case-a-Dillyas" like their frigging Napoleon Dynamite, and noticed some disturbing end of night numbers sent by my auxillary center in Florida.

 I built my company on integrity, performance and reputation. I'm like Marty McFly with my rep, its everything to me. And when a client tries to get a hold of me, I'm always available. That's the standard I set for myself and the expectation of the people I choose to partner with. "Work smarter and harder than the smartest and hardest working people around you, that's where you find your success." This is hanging in my office and is the mantra I tell all my staff...and I tell them I'm the person you need to outsmart and out work.



This is the conversation I will be having with the center this morning. I might add in a little "Do you know who I am?!?!?" in there because I can.

Long story short, I left for the office this morning to beat some heads in instead of going for my routine, using Suday's rest today and shifting things back a bit. Sul asked me to post today, because life does get in the way sometimes and you need to attend to your priorities as it is required. I'll be back tomorrow with my results and will be in a much better place.

P.S. I running right now 40 political districts in MA including Springfield and East Longmeadow, so if you are asked about a state race or Senate race...you know the drill.


BOOM!

Day 32: Act 2 Scene 1

The email:

CM,

Today is a repeat format but with different exercises.

5 exercises in which you will do 4 sets. Do as many possible reps as you can without a break (anything longer than a deep breath ~1 second or so). Once you complete the set rest 75 seconds and repeat the effort trying to get the same number as set 1, note if you went to true failure you should NEVER get the same number, don't get discouraged just focus on recovery and nailing down the next set.

1. Pull ups using large superband for assistance

2. squats holding large cinder block against chest (must break parallel with upper thigh to ground)

3. pushups

4. Hanging leg raises

5. Frog jumps (hands must touch the ground every rep)

Go for broke on all sets pal! BOOM

Geoff Sullivan

  
The Equipment: 

New exercise phase and new equipment constituted a change of scenery and with pullups and hanging leg raises being half of my workout, where better to do it than on the Oak tree in my back yard. Overall, it was a great idea and good for me to mix it up a bit. And it made for some new excitement with my new "toys"??


It a good thing I happened to have a large elastic to assist me this morning on my pullups, because without it I would have looked like a normal person struggling to get my arms up and chin to the bar. But WITH the elastic, that image went away and instead I was left looking like a man that had just saddled a camel and was trying to put his foot in a stirrup without a ladder.Not going to lie to you, I got a great stretch in just trying to get my feet IN the elastic to do the pullups. Once properly mounted, I stayed inside my stretchy home and pulled out 4 sets on the tree limb. 9,5,2,2(the last set I couldn't allow myself to do just one) The very last pullup I did looked like some form of spasmodic gesture to the tree gods, but I got there. And Sul, all were done with an overhand grip.

So I then proceeded to underestimate the weight of the large cinder block and  needed 3 attempts to get the weight and awkwardness of it fitted for my bulky chest:



I thought nothing of going for 15, a common goal with the air squats and such and nearly rocketed my knees across the back yard, needing to stabilize and add just a touch more focus on these exercises. I was too "going through the motions" nad the first rep got snapped me right back into it (and by surprise!)



I finished 10,8 ,7,4

Blew through the pushups, 24, 18, 12, 6. By the last set, I was breathing very heavy and was dreading the frog jumps.

Hanging leg raises: 16,8,6,5 (exhausted at this point)
Frog jumps: 12,10,6,5

I'm progressing through this and ready for any challenge. My brother in law Corey said once to our kids "You know why I appreciate Uncle Chris so much? He is never afraid to try anything once! I can't even say that." I'll tell you, that resonates every morning when I see these workout requests. I'll try anything once.

And it's paying off! I'm seeing even more changes, feeling even more awake, and more prepared to take on the day...and I'm shaping up nicely from my last pic:



(6 pack is set, now on to the 8 pack)

Interested to see what tomorrow brings...

BOOM!

Day 31: I'm Louden Swain

The email:

Equipment the 50 lbs log

Start at your driveway.

Start with 25 burpees. Grab the 50 lbs log and run .25 miles away from the house. Drop the log at the .25 mile marker and run back to the house. 25 Burpees then run out to the log and carry it an additional .25 miles away from the house, drop it, return to the driveway, 25 Burpees. Run out past the log to the .75 mile marker. Turn around head back to the house picking up the log on the way back and drop it at the driveway, 25 Burpees and then you're done.

Ya, I know

The equipment:  

It's amazing what some people think is good exercise. Had I known I was going to portray Paul Bunyan, I'd have dressed the part:

Another rainy day here in playground land and getting started this morning was a bit easier than I thought. After all, today is the first day of school for the kids! I'm grateful today for Jen showing up and running with me. With the rain steady, the 55 pound log (FYI Sul, the only zeros on that log are the circumference of the log itself. I have 25, 35 and 55 lb logs) felt like 155 lbs, each step causing the bark to dig into my neck line.My route runs parallel to a highway and I can only imagine what people must have been thinking when they saw a kid running with a log on his shoulders. 

After all, I'm Louden Swain. (For you Sul! One of your favorite movies made the blog)

I had to drop the return runs after the halfway point, already feeling like I was swimming in my clothes. I did carry a 55lb log 1 mile and complete umpteen Burpees in the process. My shoulders are numb, and heavy to carry. I'm still being questioned at the office, this time for walking like this guy:

Off day tomorrow. See you all on Thursday! BOOM!

Day 30: A metà strada is Italian for Halfway point

The Email:

Perform 5 rounds AFAP

Swing pushups

Hanging leg raises

Thruster (35 lbs log)

Monkey bar passes (each change of hands = reps) 

Box jumps 

Run 1/2 mile

Round 1 = 20 reps

Round 2 = 16 reps

Round 3 = 12 reps

Round 4 = 8 reps

Round 5 = 4 reps

Don't pace yourself just Kill it! Break for water after the run it will help mentally signify the completion of a round. Time this

Geoff Sullivan

The Equipment:  

With Saturday's workout behind me and a killer 30th birthday party ahead of me, I entered last weekend hoping to recapture my rock stardom form from back in college. There were cups that flipped and ping pong balls thrown in a hysterical night of uninhibited gaming and debauchery. My visits with my brother are far enough between that I often forget how funny he can be with a few drinks in him. It was overall, a great time. Happy 30th little brother.

I also received a special visit from an old friend who, as a present to me, dropped off a pile of logs with the weights of said logs clearly labeled and cement blocks covered and filled with concrete. What a thoughtful gift (Jerk).

This morning was particularly difficult to get started because I'm not a rock star, nor should I EVER attempt to be one. More importantly, I'm not 20 something and recovery for me is everything now, especially having 4 kids that can't sleep past 6:30 am regardless of what time I desire to be up for. I gingerly dressed and prepped myself for another hour of torture, still sore from Saturday's workout.I grabbed my log (in the purest of ways) and headed out to train. I imagine my neighbors drinking their morning coffee on the porch had a good chuckle when skipped down the street with a giant piece of wood in hand. I often think about how the ideas are contrived at CPC, and have posted a few thoughts in prior days, but this one was definitely an result of our upbringing. It is evident that the following commercial clearly impacted the men at CPC far more than us "normal" people:

Today was a perfect day to workout, yet I had little to no ambition to do anything. I was tired from partying on Saturday, then hosting my son's 3rd birthday party on Sunday. 50 people at my house, a pinata, burgers, hotdogs, alcohol, and a large mess when all was said and done wiped me out. It was the thought of getting this crap (workout) done as fast as possible that got me through today. I pushed and pulled everything I had at each round, eager to just be done. I wanted to start my day of lazy as fast as possible (though even THAT won't be possible today given the amount of work I walked into this morning. I'm using my lunch time to write this today.)

The swing pushups were perfect to start for me. I enjoy doing them. Its an exercise I'm decent at, so there is little thought when doing them. I ripped through the first set, no issue, hit the hanging leg raises and mustered through them without a break and trudged to the thrusters contemplating how I could explain myself if someone strode by. "Um...see...I'm training to be a spotter on that show Ax Men. I need to throw lots of logs if I'm going to have a chance to get on TV!" That may just work!



(That is the actual log Geoff sent me to workout with. That must be Geoff posing)

I got through the thrusters fine and had moderate to extreme difficulty with the bars...still. Geoff says its grip strength, I say the bars shouldn't be greased prior to going across them. The cost of the motor oil alone is killing me! (Just kidding Sul) The run, for the first time EVER, was a relief for me. It allowed me to lengthen my stride and stretch the muscles a bit before getting back to it.

My splits were as follows:

14 minutes, 11 minutes, 9 minutes and 2 rounds at 8 minutes

I never looked at my time after the first round, and paused just long enough to catch my breath and hit the lap button on the timer. My last set was an air gasping experience but knowing I could take as long of a shower as I needed, I pushed through the cramping and got it done.I was proud of my accomplishment...until I got to work and everyone started asking me if I was sexually assaulted over the weekend because of the way I was walking.

Sexually, no. Mentally and physically through an email...perhaps.

We are officially halfway through the program and I am super stoked with where I have come in such a short amount of time. I've gone from this:
(Taken 2 days before I started the program)

To this
(taken yesterday)

I lost a whole freaking chin!!! But more importantly I've regained my self confidence, my stamina (EVERYONE is happy that's back! **Wink**) and my willingness to be up and about with the family. I'm excited to have come this far and can;t wait to see what the next 30 days hold. Hold on to your seats, this is gonna be fun!

Look out Bradley Cooper, I'm on a mission to be your stunt double.

BOOM!

Day 29: 1500! Is there a 300 version??

The Email:

50 yard sprint x 10 (walk back to start each time )
100 hanging leg raises
150 pushups
200 walking lunges
250 bicycle crunches
300 jumping jacks

Done

P.S. You wanted 1500 training, you got it...

The Equipment:

Let me post this workout again. I couldn;t believe it the first time either:

50 yard sprint x 10 (walk back to start each time )
100 hanging leg raises
150 pushups
200 walking lunges
250 bicycle crunches
300 jumping jacks

I did have a few questions for the big guy and the texts ensued. My first (and probably most important) was if he accepted a lay a way plan for his routine requirements. See, I figured even with a 10% holding fee, doing only 100 each week would have gotten me done in time for christmas. That way, I'd be able to move after the morning ended today. The answer was not as pleasant as the question. And FYI, there is no Lay a way.

Other questions:

Can I mix and match sets? NO

Can I do them in any order? NO

Will you drive down to spoon feed me after this because I won't ba able to move? NO, You have a family for that.

Needless to say, I had a huge workout ahead of me and it took a few extra minutes to psych myself up to get this done, then it was off to the sprints.

First obstacle I hit was holding on to the rings (PS. I Tried the Archer pull up. It was nasty, but I will nail it soon!) 100 hanging leg raises is BRUTAL! The last 10 reps I could feel my lower abs trying to commit suicide instead of working through it. It took everything I had to get them done. Same came with each subsequent exercise. First 20 push ups were easy as pie, until I realized I didn;t even put a dent in the reps owed, then it was 20 rest 10 rest, 5 long rest then repeat.

About the time we finished the pushups, a yard sale a block away sprung up out of nowhere. There was a good crowd growing at the yard sale too as we started putting a dent in the walking lunges. Nothing better on a Saturday morning than seeing 2 grown men prancing down a sidewalk like balerinas while attempting to purchase someone else's crap. Imagine the scene:

Yeah, that's what it looked like. Last 50 reps were hell. I felt like my hamstrings disappeared and I was lifting my body without having muscles. I had to take a quick break at this point to get some water to flush back the dinner I had trying to escape me and it was back to bicycle crunches. Tore through these, mostly because I wanted to finish the program before it turned into Sunday, and then hammered through the jumping jacks 100 a set.

This day was one hell of a workout. Knowing tomorrow is an off day, I'm sure Geoff wanted to make today grueling so I needed 2 days to recover, just in time to tear it up again. That and today is my brother's birthday, and it will be the first party I've gone to in quite a while that I won't worry about whatI eat or drink. Today's debacle was paid for by blood sweat and tears and I'm off to enjoy it thoroughly.

See you Monday! BOOM

Day 28: Run to tomorrow, then come back

The Email:

Cm,

3.5 mile run today - start off 1st1 mile at slower pace and really try to hammer the remaining 2.5

GS

The Equipment: 

Let's take just one more minute of time on the Core destruction that happened yesterday. Apparently, there are certain muscles in your body that, when exercised, hide their pain deep inside until you least expect it. Let's take...neck muscles. Neck muscles don't tell you they are sore until about 8 hours AFTER you work them out. Further,  making this face

















while doing situps, stresses the neck muscles, causing you to feel like your muscles are strangling your esophagus for making them active during swallowing. We are now going to save this new knowledge for next time... filed under "don't do this when exercising"

I often wish there was a way to get back into shape without having to run. There is little more in this world I despise more than running. This morning, however,  was day 3 of beating my alarm to the punch, this time fully dressed and ready to go by the time it attempted to summon me from my slumber. I was ready to go and get the run over with, heading out to yet ANOTHER heavy misting morning. Too anxious to get this workout behind me, I left the phone at the house, not ready to get it wet and ruin it...yet (we have been fighting a bunch lately and I'm ready to turn her in for a newer model. She better start playing nice...)

While out there this morning, I did begin to notice how the running is starting to become less labor intensive during the first mile than in past and was through my first mile marker feeling pretty good. I picked up the pace for mile two and got to the quarter mile corner after that mile before needing to slow to a brisk "saunter". Took the brisk walk for another quarter mile and was back to the run. I think the fact that I dressed appropriately for today helped:
 














(You ALWAYS have to factor in wind resistance)

I finished up in 44 minutes, longest run to date. I'm noticing more and more the physical changes now. my triceps feel powerful, I can see a bit of bulge in my biceps. My legs show definition again and my midsection is slimming. All my 38 waist pants fit again, not just the ones with the hidden elastic sides (yeah, I have them). My belt is learning a new loop hole and is giving the crease from the prior hole a break.

We still have a ways to go, but we are almost half way to our 60 days. I'm psyched to continue on...


BOOM!

Day 27: He called it "Core Destruction"!!!

The Email: Subject: Core Destruction


Some straight sets.
Equipment: you need a full 1 gallon jug of water

1/2 Turkish get up x 8 (one side) using a 1 gallon container SLOW
1/2 kneeling get up x 8 (one side) using a 1 gallon container SLOW
Rest 20 seconds and then repeat on opposite side. 4 x total

Old school - partner sit ups. Have one guy hold the others feet and preform sit ups in the following sets (no bouncing from the bottom) 50, 40, 30, 20, 10 rest when needed but do not switch guys until you achieved prescribed set.

Inchworm pushup 8 x in one direction then turn around and do 8 back to you starting position.
Single hand thruster with 1 gallon container 15x AFAP (as fast as possible) - I need you to make sure that your hips clear your knees. Break parallel on the legs
Do NOT rest here go right into your next set of inchworms repeat 4 x total (switch hands)

Sea saw hanging trunk flexion. Jump up to the handles on the sea saw. Using your entire body (no worries there is no cheating here) shift the entire sea saw from one side to another. Move the entire unit back and forth 6 x before resting. rest 40 seconds and then repeat effort 4 x

10 sprints from park bench to end of your walkway. As soon as you reach the walkway do X burpee(s) then jog back to bench. No rest just repeat as soon as you get there.

"X" = the rep your on is equal to the number of burpees. 1st sprint is 1 burpee, 2nd sprint is 2 burpees, etc.

Don't come back until your midsection is convulsing.

The Equipment:

Never in my life would I have ever assumed that I could hate a gallon of water as much as I did after today's workout. I also never assumed I could hurt as much as I do from said water jug. Once again Sul, well done. A day of rest after the epiphany, and I am right back to thinking how foolish I was to let you know it. Why wouldn't you bring it to the next level to put me back in my place. I wanted to throw up at least three times during this workout, but my core hurt so much, the muscles told ME they didn't have the energy to vomit.

During the Turkish getup series, the cold water began to sweat the jug (The jug may actually been sweating itself because of how intense the workout was, we're still not too sure)  which then dripped on my face, teasing me with the contents inside. I was so tempted to drink from the jug at each break so as to lighten the load and make each progression easier. The thought of Sully finding out and making the jug full of sand on the next go around quickly dissipated any malicious thoughts I had toward the evil jug.

 











(This is how I think I may have looked at this point already)

Then on to old school situps...Umm, were you expecting to see us workout like this?

 The first 10 of each set were a piece of cake...mostly because I imagined a piece on my knees and shot up each rep trying to eat it. then I would do sets of 5, making sure my partner was counting and paying full attention while doing so because each completed situp was golden and precious in every way...it was one less I had to do. The sets of 5 then went to sets of 2, then quickly to 1 with a disgusting and disturbing grunt at the bottom of each rep. My innards were like the Leonidas and the 300 fighting off the Persians, each situp was a wave of enemies attacking the few strands of muscle fiber left in my stomach. Surrender was discussed several times:

 








But good coaching from Chris, left me to battle through it.










Oh, Btw, Chris, my workout partner, is JACKED! Comparatively, its night and day between he and I:

















There isn't enough time in the day to describe the inchworm push up into thrusters series. Yeah, I'm going to repress those memories for now. A few therapy sessions may be needed to detail those at a later date.

Then, we hit the seesaw. This exercise is by far the most unique (that's nice for "the most totally F***ed up exercise I've ever seen") exercise I've had the distinct pleasure of participating in. I, along with 3/4 of the team can't do 4 sets of this yet. the spring (yes I said spring while describing a seesaw) holds you back something fierce. I was able to capture Chris H, our resident wrestler and future playground GQ model, ripping off a set:

 I was short on time after needing more than my typical hour to get this far so we had to cut the workout short on the sprints, getting through only 5 rounds. Once again, I'm totally spent, each workout pushing me to the brink before completion. I called Sully today after the workout and tried to rattle off as many swears as I could at him in the least amount of time. I felt like George Carlin rambling off the seven dirty words skit (did I just date myself there???)

We are closing in on the halfway point and I must say, I've never felt better. My confidence is restored and I feel sexier even proud of my body










Watch out world! Here I come...


BOOM