Month 2- DC workout, MH

Feeling spent after traveling back East for Thanksgiving. Flew into NY, had a couple late nights there, then drove to Western Mass for Turkey day- caught up with a bunch of relatives there, then back to Dover, and to Boston for my reunion (was very fun!), and then another brunch (other relatives), and a bday dinner with my sister. I know, you're saying- Gabe- How do you do it?? I do what I can, gentle reader.

On the fitness side (the subject of this blog)- definitely loosened up the diet in NY- a few slices of pizza- was pretty good on no beer... Had a bagel at a brunch in Mass...So overall was pretty good. Got to the gym last Wed in NY, and skipped Fri in Mass. Monday 11/30 was a travel day, so missed it there too. But got back on Tues and did Chest and Back and Wed did a bodyweight version of Legs at home.

What's the takeaway?
1- Doing something is always better than doing nothing...

2- If you fall off, accept it, and get back on....

3- There's a rebound effect- if you go too hard, you may fall off after the goal's been met.

Regarding #3 above, I've seen this a bunch of times. If I deny myself too much, I will fall off harder...It's just something to be aware of.

Interviewed my friend, Angela, yesterday who's interested in training with me. Asked her a few questions..

1- What do you want to accomplish in how much time?
2- How important to you is it? Why do you want to do it?
3- What's your diet like? What did you have for bkst, lunch, and dinner yesterday?
4-How much beer do you drink? Alcohol?
5- Sports background?

I said let's get started with walking daily- 20 min walk. And ditch beer, sugar, reduce carbs after 2 pm. Next week we'll add bodyweight lifts- like squats, push up, and back. That's called an Intro phase. The truth is it's about diet more than exercise- though muscles do fuel metabolism. They're also expensive in terms of protein content.

So today is Thursday, Dec 3, 2015- and there's 3 weeks until Xmas. Most people's diets fall apart totally in this period. Holiday parties, colder weather, and social pressure have people eating more sugary foods- pies, cakes, pastries. But if you're able to tighten up right now and then loosen a tiny bit, that's what's up. Recommit to the DC program. 8 weeks is a good amount of time. Going strong with this until the end of the year. I have a sprained ankle still, so that's a challenge. But when you're injured, that's the time to focus on what you are able to do.

Keep going out there...Stay strong. Find your motivation. And most of all- show up.

G

The Best Shape Ever

I was just reading an interview with Simon Waterson, the trainer for Daniel Craig. Nothing too amazing discussed. Cross fit style workouts based around script requirements. Plyo moves worked into heavier conpoubd lifts. High protein diet. No carbs after 2pm. A pre- production training period- during production- and post. Treating clients as athletes first and thinking of aesthetics second.

Just saw the new Bond film and have to say, the main things I noticed were Craig's shoulders and his gait. He looks lean and muscular but ready to pounce. He also looks like he could do some serious pull-ups, dips, sprinting, and fighting. The Men's Health workout plan is circuit based on MF, but bodybuilding based on TWR....Interesting. Wonder if it's just a mix of things. You read different accounts- that he worked out two hours a day after shooting, that he took supplements, etc.

Cheers-
Gabe

Thoughts on 20 Years of Lifting

The day of my high school reunion...Been twenty years. Pretty amazing. I write this from my parent's house in Western Mass. My parents are not athletic. They go for walks and that's about it. My dad was a champion wrestler and for the past 50 years has been a yo yo dieter. His days of cutting weight influenced him greatly- and he's cut weight for various functions- Bar Mitzvahs and weddings, but overall, he's spent his adulthood overweight and w high blood presure. My mother has negative associations w exercise that she's carried for a lifetime. She was picked last in gym class. She gets winded easily. As a kid, they rarely came to soccer and baseball games- and growing up in my family.  arts were encouraged. We were naturals at moviemaking, cartooning, acting, painting, and music. I played basketball until 8th grade- as a center and a forward, but started guitar in 9th- following in my brother's footsteps. This decision more than any has affected my adult life. The kids I hung out with in middle school became the football players and jocks- and I identified myself as an artist. I ate in the art room at lunch, hung out in Boston, and grew to love jazz and the clubs and record stores of Boston and Cambridge. But by senior year I felt I'd missed out on the social life of my school- parties and girls, and I began lifting the summer after in prep for college. Vassar College was not anything like Wellesley High School. I think I came in looking for a do-over of high school, but quickly found it was completely different. Lifting and running became a mainstay for me through college- and afterwards. I never wanted to be out of shape. It's only recently that I've loosened up a bit. But traveling is tough- and late night pizza in NY and thanksgiving yesterday are challenging. Nevertheless- I was excited when a distant cousin asked me last night what I did to be so muscular and athletic looking. I was like surfing- and some lifting. Pull ups, bench, and squats along w sprinting is the real answer, as well as largely Paleo eating. I've been lucky- sand despite the hassle of getting to the gym- the rewards have been much greater than the effort expended. I am grateful for finding exercise as an outlet and a pursuit, and though I'm not in the ridiculous shape I would've liked for this reunion, I'm still feeling pretty good about the strides I've made athletically in the past 20 years. Major accomplishments include a mini triathlon in 2005, surfing Waimea in 2014, and being Paleo for 4 years.

Happy Thanksgiving-
Gabe

Week 3, day 1- final week, Bond workout

The Bond workout is a great one....Combined with last week's tightening of the diet, I definitely noticed results...until Thursday. As soon as I let alcohol back into my life, my dietary discipline diminished (alliteration). Now it is a holiday week and it actually feels like it's over....but it's not.
Tomorrow is the beginning of week 3, Bond w morning cardio and ab work. Beyond that- we're talking no more beer.

I was successful last week w  the diet. But I'll tell you, my abs were sore for days after Wed's workout w the hanging leg raises. I did sprints Thursday and Friday an arm workout from home. Traffic was ridiculous Friday. So it wasn't all alcohol. I also was successful cutting out bread again and haven't had bagels. Until today, I had no beer.

So that's what's up. Get back on. Get aggressive. Close out November like a champ. Celebrate the end of the workout w seeing the Bond film next Sat w Rich in Boston.

All you readers do the same. Get inspired and stay active. Stay Paleo!!

G$

Day 4 recap- Thurs 11/19

You guys- I was dead tired when I woke upA and could feel congestion in my throat and sinuses. Did not run early. Did not lift. I rested. I know-  what a wimp!! Nah- dudes, it's for the best. Pushing yourself is good. But you gotta listen to your bod and respect it. Better safe than sorry.

Ended up doing sprints tonight. And did well w diet today- tho had two mixed tequila drinks tonight. Feeling def a little borderline sick. Got a stuffy nose and throat is weird-- but I gotta say- I think this MH Bond program is working well. In getting back into shape. In about 2 weeks- I'll be in good shape again. Just did clean and press for the first time in a long time on Wed. Tough- but great exercise.

Tomorrow is the power circuit again. Also- successfully completed M- Fri no drinking challenge. Def felt a difference.

All the best-
G

Week 2, Day 3, son

Yo yo yo....Back in the house..your man Rosenn on the streets of LA, getting in shape from week to week, and day to day...

Just listened to Tribe Called Quest, Love Movement, while doing some morning cardio. 8 am out the do', hitting my flow, after a cup of joe, back at the crib at 845, feeling my juice, feeling my vibe...aw yeah aw yeah....

Getting the morning cardio done for the next 10 days, a la Owen McKibbin 2 week tweak...One of the best workout books ever is his Cover Model workout book from Rodale publishers, Men's Health. Owen was their lead cover model and used to play volleyball for USC, possibly soccer too. His methods are great- and usually incorporate sprints. He's got a lot to say in the book too about water, finding your motivation, meal prep, lifting techniques, and his own moving story about his father who passed away early.

Later today, I'll bust out the Power circuit from the bond workout.

Clean and press
Hanging leg raise
Step ups
Incline push up
Flies
etc

But for now its ab work, followed by a scrumptious egg white breakfast. Is it possible to get in shape in 21 days....Yeah it is. But you gotta want it. What's your motivation? Find it. Do it. Be it.

Later-
GPX

Week 2- Day 2- Tuesday- Arms/Shoulders

Was in Santa Cruz and SF over the wkd. A lot of driving....Stayed true to the diet though. Had tequila sodas on Sat night and a couple of light beers on Sunday night- so not terrible. Was majorly fatigued from the drive today. Nevertheless- I'm committed to seeing this program through. So this is what's up:

Work out from home means- ARM/SHOULDERS

1- Bicep curls- seated-10 reps x 4 sets, 1 min rest

2- Lateral Raise- seated- 10 reps x 4 sets, 1 min rest

3-Dips- Two barstools- 10 reps x bodyweight x 4 sets, 1 min rest

4- Shoulder press, seated-  10 reps x 4 sets, 1 min rest

5- Owen crunches- 2 sets x 25 reps

6- Rev roll ups- 2 sets x 25 reps (tough)

7- Bicycles- 2 sets x 10-20 (not good)

8- Push-ups- 4 sets x 25 reps

It's all about getting back on that horse. Fall off. Get back up. Fall off. Get back up. Missed a day. Get back on. Fucked up your diet. Correct it today. Keep a journal. Recognize patterns. Keep going!