Finally an Update!

It's been about a month now since I've written a new blog post. Here we go!

After a few weeks of the 4 hour body I gave up because it was messing with my system and it proved to be fairly difficult to maintain. So instead of trying to find that quick fix, I decided to put forth the workout effort and get back into a routine. I'm now following the GSP Rush Fit workout program which feels very much like crossfit as far as the moves are concerned; however, it's not as heavy as crossfit in the sense of weights. I only use 2 ten pound dumbbells. I recently got a cold which prevented me from working out the past few days, but I got a good run in today (7.25 miles), which my body felt good my cardio didn't feel as strong as it should be. I have 3 weeks till my half-marathon (2 weekends) so now it's time to get my butt in gear and get to work. I started back at my chiropractor this past week due to some shin pains and super tight hamstrings. So hopefully the adjustments will help my running endurance by keeping my hips in line. After realizing my calves were so wrecked I bought some flats for work, which so far have helped with my calves not being as tight.

I'm attempting to get on a better sleep schedule as well. I find that if I get to bed before 12 and then get up at 5, I can get my workout in; however, I need to get more rest. Soon I'll be on two volleyball leagues again and training for my half marathon. I want to do the Rock 'N Roll St. Louis Marathon this fall. Hopefully having a clean apartment will allow for me to do more with my life other than always organizing and cleaning. I'd really like to get a bike or learn how to roller blade. Summer is coming up and I want a hobby that will help me stay active (other than running and working out).

D15 - 4HB

	MEASUREMENTS (7:05 AM)	MEASUREMENTS (9:30 PM)
TEMP	97.6	98.9
WEIGHT	122.8	124.0
BMI	21.8	22.0
FAT	31.1%	31.0%
MUSCLE	28.6%	28.9%
RM kcal	1241	1246
BODY AGE	27	28
VISCERAL	4	4
BLOOD PRESSURE	107/61 81	108/61 81

For lunch I had a Chipotle burrito bowl with chicken, two types of beans instead of rice, medium salsa and guac. For dinner I had Cajun spiced chicken (3 strips), carrots and a protein shake.

For my workout (and this is what I mean by more effort):

Warmup:
1/2 mile in 5:43

3 x 5 35 pound kettle deadlifts
3 x 5 35 pound kettle posterior pops
3 x 10 35 pound kettle swings

As many rounds as I could do, in 20 minutes of:
5 pull ups
10 push ups
15 sit-ups

I completed 8 rounds with 55 pounds assisted on the pull ups, and the last 5 rounds I completed the pull ups with 60 pounds assisted. In 20:13.1 I completed 13 rounds. This was my first time doing a workout like this in a while and it felt GREAT!

I followed this workout by a long set of stretching, about 20 minutes of just stretching. When I got home, I did 40 minutes of yoga. I've noticed a lot of my muscles are really tight and since I'm going to be running the half in 7 weeks, I need to get loose.

I also have not been consistently taking my pills, mostly because I forget to take my pills to work. I think I need to start taking bags of the vitamins and leaving them at work instead of potentially forgetting them at home. I hopefully will be able to get up earlier and get into a routine in which I take my measurements, eat breakfast within 30 minutes of waking, take my vitamins, and do my yoga. After all of that, I can hopefully get in the shower and to work on time. I think the lack of thermogenics, forgetting my vitamins, not including the cayenne in the eggs, and not consistently working out, is really causing me to fail. I need to get into gear and knock out the 10 pounds I set to lose before hand. The closest I've gotten was 119 and that was after a night out. I know it's possible, I just need to work harder.

D14 - 4HB

	MEASUREMENTS (9:26 AM)	MEASUREMENTS (TIME NOT LOGGED)
TEMP	96.1 AFTER WATER	98.8
WEIGHT	124.2	125
BMI	22.0	21.1
FAT	29.6%	30.5%
MUSCLE	30%	29.4%
RM kcal	1250	1252
BODY AGE	27	28
VISCERAL	4	4
BLOOD PRESSURE	105/67 70	98/60 89

Saturday night consisted of boneless buffalo wings for dinner at BWW, which did not sit well with my stomach. Saturday and Sunday were lazy days and I can tell by the way I feel that I just need to get back on track.

D13 - 4HB

	MEASUREMENTS (10:19 AM)
TEMP	98.2
WEIGHT	119.8
BMI	21.2
FAT	31.2%
MUSCLE	27.8%
RM kcal	1229
BODY AGE	25
VISCERAL	4
BLOOD PRESSURE	102/54 72

SUPER DEHYDRATED this day. I drank a lot the night before and danced for hours. What I'm starting to see is that I'm not working out on a daily basis as it was my understanding that you should only have to put in 4 hours per month at the gym; however, I'm going to test this out by increasing my workout time. You'll see this in an upcoming post as an example.

D12 - 4HB

	MEASUREMENTS (7:21 AM)
TEMP	95.3
WEIGHT	121.8
BMI	21.6
FAT	30.6%
MUSCLE	28.8%
RM kcal	1237
BODY AGE	26
VISCERAL	4
BLOOD PRESSURE	103/58 65

D11 - 4HB

	MEASUREMENTS (7:21 AM)	MEASUREMENTS (11:30 PM)
TEMP	96.4	98.8
WEIGHT	120.8	122.6
BMI	21.4	21.7
FAT	30.6%	29.4%
MUSCLE	28.6%	29.9%
RM kcal	1233	1242
BODY AGE	26	27
VISCERAL	4	4
BLOOD PRESSURE	104/60 71	107/54 65

D10 - 4HB

	MEASUREMENTS (7:16 AM)	MEASUREMENTS (TIME NOT LOGGED)
TEMP	93.8 AFTER WATER	98.4
WEIGHT	121.2	122.0
BMI	21.5	21.6
FAT	30.3%	30.3%
MUSCLE	29.0%	29.1%
RM kcal	1235	1238
BODY AGE	26	26
VISCERAL	4	4
BLOOD PRESSURE	101/57 68	101/59 71