Retrospective Log:
AUGUST 1-31, 2023: I am now 2310 Days (approximately: 6 Years, 3 Month, 0 Weeks – LINK) and still maintaining my workout streak. I have to keep reminding myself to keep this short and to the point, so I will try to honor that here.
Physical – Beyond a re-developed pain in my left arm (some time back it was tennis elbow for sure), most of my aches have subsided somewhat. They are still there. I am still reminded ever so often as soon as I forget. But generally I am feeling good. I pretty much hit all of my planned metrics this month. I stayed true to the lift, ran and walk each day, except for times when one or the other is not possible due to some constraints. I spent quite a bit of time in Ocala, so I had to skillfully work in the workouts. I did not miss anything though. I was able to get it done. Sleep remains the toughie. I am working at it, but it is not easy.
Financials – The market is still doing relatively well. The buzz right now is about a soft landing of the economy. Inflation is teasing a bit of restraint right now, but with that comes issues with jobs and pay. We are still waiting to see the price points of basics come back to earth, but I suppose that is or will likely be wishful thinking.
Socio/Political – Mayor Deegan is in and is about to make some moves. I think the spirit of the community is more hopeful. The republican presidential hopefuls had their first debate this month. I didn’t watch; they just don’t appeal to me in anyway, but the snips from it indicate that while they are not are not as wild as Trump, except for a couple pathetic ones – DeSantis and Vivek, they are just as hopeless.
Trump continues to rack up charges, he is now indicted 4 times with well over 70 charges. His 4th indictment was for election interference in Georgia. I just can’t wait to not have this guy in our lives. He is such a cancer of a person.
Niger coup (Russia support the junta, while the U.S and France supports the govt. Niger rich in Uranium which powers 1 in 3 French household, while Niger population lives in stark poverty.
We had our first hurricane of the season hit Florida. Hurricane Idalia pass through on (8.30.23); we did not have much of an issue , but we did get some nice winds. I hope things stay that way.
World:
Russia -Ukraine – not much change here. Ukraine is well into its counteroffensive, but things seem to be slow going right now.
Maui suffered a catastrophic fire killed dozens of people
Prigozyn, the head of the Russian back mercenary Wagner Group was killed in an aircraft “accident” – Putin has cleaned house
Goals:
Spanish – Continuing my study streak since 9AUG2022. I have not gained any ground since my last report, but I have maintained my march. Drops also continues to pull me in the right direction. I am really enjoying both.
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DareBee
Still have not missed a day of Daily Dare. My focus right now is lifting and getting stronger, so I have limited my the scope of my workout to cover as much in short a time as possible.
(Kept from previous foreword) – Additionally, I have added a couple layers of complexity or demand to my workout. First, I am religiously sticking to DareBee and the Daily Dare; I am also, keeping the preliminaries. Second, I have added a consecutive component – so, starting with the end of IronBorn (9 April 2017), I have worked consecutively. I intend to push for 60 straight day, then see if I can get to 90. So far I am enjoying it and my body seems to be rising to the occasion. I caught the flu a few day before the end of the last phase (around May 2017) – I worked through it and was back up in only a couple of days. It appears pushing through and forcing my body to continue working, I was able to push the flu out of my way. I am also continuing my virtual push to OKC via Benton. I am really enjoying that but I will have to pick up the mileage here in the next phase as I am running out of time. Keep leaning forward.
JOURNEY AROUND OUR COUNTRY CONTINUES
Updated: 7.1.19
JOURNEY AROUND OUR COUNTRY CONTINUES
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DAY 31 (AUGUST 31) – Day 2234 of 4000
– Summary: Good upper body workout. It was sort of long and I stayed away from biceps. Good walk as well.
– Distance: 8.70 (This month: 308.10) | (Total miles: 19,816.15)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 1:50
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3062/2168: 40 Side Elbow Plank Rotations – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-163/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 30 (AUGUST 30) – Day 2233 of 4000
– Summary: Relative cool rest day. Hurricane/Storm passed by without much to do here, just did my regular items and chilled.
– Distance: 9.10 (This month: 299.40) | (Total miles: 19,807.45)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 1:63
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3061/2167: 50 Side Bends – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-162/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 29 (AUGUST 29) – Day 2232 of 4000
– Summary: Really weird day. I felt pretty lethargic for most of the day – had zombie walk and had to force my quick upperbody workout.
– Distance: 7.20 (This month: 290.30) | (Total miles: 19,798.35)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:00
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3060/2166: 3 Second twist Lunges – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-161/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 28 (AUGUST 28) – Day 2231 of 4000
– Summary: Good upper body lift. Left bicep is just running away with the achiness. Overall awesome workout and nice run afterwards.
– Distance: 10.10 (This month: 283.10) | (Total miles: 19,791.15)
– Cardio (Row): (Treadmill Run): 2.01
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3059/2165: 30 Knee-in with Back Kicks – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-160/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 27 (AUGUST 27) – Day 2230 of 4000
– Summary: Super awesome rest and run day. I am glad I did not attempt this 10k yesterday. Today I felt strong and had a good run.
– Distance: 13.80 (This month: 273.00) | (Total miles: 19,781.05)
– Cardio (Row): (Treadmill Run): 6.26 | (Walk): 2:00
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3058/2164: 10 Tricep Extensions – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-159/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 26 (AUGUST 26) – Day 2229 of 4000
– Summary: Felt pretty moody and weak today. I think it resulted from little sleep the night before. I did ok tho. Keep it moving.
– Distance: 9.90 (This month: 259.20) | (Total miles: 19,767.25)
– Cardio (Row): (Treadmill Run): 1.58 | (Walk): 2:35
– Exercise-1: Strength Training – Active Rest (Fasted – 18H) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3057/2163: 30 Second Leg Raised Hold – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-158/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 25 (AUGUST 25) – Day 2228 of 4000
– Summary: Another solid workout of the legs. I introduced the single leg exercise and I think I will get some good results.
– Distance: 7.60 (This month: 249.30) | (Total miles: 19,757.35)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 1:29
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3056/2162: 60 Second Bear Plank Hold – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-157/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 24 (AUGUST 24) – Day 2227 of 4000
– Summary: Solid workout today. I started feeling a bit gassed coming to the end of my bentover/shrugs. I was able to pull it together tho.
– Distance: 8.40 (This month: 241.70) | (Total miles: 19,749.75)
– Cardio (Row): (Treadmill Run): 2.02 | (Walk): 1:11
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3055/2161: 30 Get-Ups – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-156/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 23 (AUGUST 23) – Day 2226 of 4000
– Summary: Not a bad rest day really. Got up relatively early and got all my dailies done and just chilled all day.
– Distance: 8.90 (This month: 233.30) | (Total miles: 19,741.35)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:07
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3054/2160: 100 Side Jacks – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-155/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 22 (AUGUST 22) – Day 2225 of 4000
– Summary: This was sort of a different workout day. Since I took it relatively easy on Monday, Tuesday was a catch up. It was really good.
– Distance: 10.20 (This month: 224.40) | (Total miles: 19,732.45)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:05
– Exercise-1: Strength Training – Upper/Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3053/2159: 2 Minute Shoulder Taps – Check!
– Exercise-3: Neck and Base Routine – Chk!
– Conscious Eating II-154/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 21 (AUGUST 21) – Day 2224 of 4000
– Summary: Had a really good rest day. I got in my baselines but that was about it. I will have a go at it tomorrow.
– Distance: 10.50 (This month: 214.20) | (Total miles: 19,722.25)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:05
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3052/2158: 30 Second Leg Step Ups – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-153/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 20 (AUGUST 20) – Day 2223 of 4000
– Summary: Really awesome day. Not much rest though. Lugged a couple thousand pounds around. I still got in my dailies, walk and run.
– Distance: 12.00 (This month: 203.70) | (Total miles: 19,711.75)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:06
– Exercise-1: Strength Training – Active Non-Structured (Fasted-16H) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3051/2157: 30 Second Elbow Planks – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-152/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 19 (AUGUST 19) – Day 2222 of 4000
– Summary: I feel a bit out of sorts today. Went in with the female and had a quick calisthenics and run. Will likely chill tonight.
– Distance: 11.30 (This month: 191.70) | (Total miles: 19,699.75)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:04
– Exercise-1: Strength Training – Active Rest (Fasted-18H) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3050/2156: 2 Minute Side-to-Side Chops – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-151/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 18 (AUGUST 18) – Day 2221 of 4000
– Summary: Good workout today. Nice leg workout. Compact and to the point. I am feeling stronger each day. Knock-on-wood!
– Distance: 11.70 (This month: 180.40) | (Total miles: 19,688.45)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:05
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3049/2155: 30 Sit-up Elbow Strikes – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-150/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 17 (AUGUST 17) – Day 2220 of 4000
– Summary: Really good lift today. I am certainly getting stronger. My BF% is looking relatively good. Just need to get more protein.
– Distance: 12.90 (This month: 168.70) | (Total miles: 19,676.75)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:21
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3048/2154: 50 Side Kicks – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-149/180: limited carbs; very limited sugar + Berberine (Day 1) – (Entered in MFP) – Check!
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DAY 16 (AUGUST 16) – Day 2219 of 4000
– Summary: I had a relatively quiet day today. Got up and got some vascular test done. Feeling good but not taking it for granted.
– Distance: 11.50 (This month: 155.80) | (Total miles: 19,663.85)
– Cardio (Row): (Treadmill Run): 00.61 | (Walk): 2:14
– Exercise-1: Strength Training – Active Rest Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3047/2153: 60 Seconds Back Leg Raise Hold – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-148/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 15 (AUGUST 15) – Day 2218 of 4000
– Summary: Another good leg lift today. I got there early and did not have to waste time hanging around; I got in and got out.
– Distance: 9.80 (This month: 144.30) | (Total miles: 19,652.35)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:08
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3046/2152: 60 Elbow Clicks – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-147/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 14 (AUGUST 14) – Day 2217 of 4000
– Summary: Really good workout today at the PP. I left my watch so I could not get my run in there. No worries tho, I got it in at home.
– Distance: 8.20 (This month: 134.50) | (Total miles: 19,642.55)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:05
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3046/2152: 100 Back Leg Raises – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-146/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 13 (AUGUST 13) – Day 2216 of 4000
– Summary: Another good rest day. I got up early today as well and my sleep was pretty much a**. I’ll just keep moving the pile bud.
– Distance: 9.80 (This month: 126.30) | (Total miles: 19,634.35)
– Cardio (Row): (Treadmill Run): 3.43 | (Walk): 2:05
– Exercise-1: Strength Training – Active Rest Day2 – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3045/2151: 40 Leg Raises – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-145/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 12 (AUGUST 12) – Day 2215 of 4000
– Summary: Up early and got a good early walk. Got back and chilled before finishing up with a good run on the treadmill.
– Distance: 14.30 (This month: 116.50) | (Total miles: 19,624.55)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:04
– Exercise-1: Strength Training – Active Rest (Fasted 16hr) Day1 – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3044/2150: 60 Seconds Superman Stretch Hold – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-144/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 11 (AUGUST 11) – Day 2214 of 4000
– Summary: Pretty good leg day. Got in relatively early. My sleep is the issue here though. I need to get by to the cooler room.
– Distance: 13.50 (This month: 102.20) | (Total miles: 19,610.25)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:04
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3043/2149: 30 Sumo Squats – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-143/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 10 (AUGUST 10) – Day 2213 of 4000
– Summary: This was a really good lift day. I am being intentional. I have aches and I am paying attention. I am feeling strong.
– Distance: 10.80 (This month: 88.70) | (Total miles: 19,596.75)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:05
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3042/2148: 30 Seconds Toe Taps – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-142/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 9 (AUGUST 9) – Day 2212 of 4000
– Summary: Good rest day. It is now 1945 and I am heading off to get my walk and then run in.
– Distance: 8.00 (This month: 77.90) | (Total miles: 19,585.95)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:03
– Exercise-1: Strength Training – Active Rest Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3041/2147: 60 Alt Arm/Leg Raises – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-141/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 8 (AUGUST 8) – Day 2211 of 4000
– Summary: Good all around day in the workout arena. I don’t think I had any records lift today, but it was a good one, body aches, but ok.
– Distance: 9.00 (This month: 69.90) | (Total miles: 19,577.95)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:07
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3040/2146: 60 Seconds Boat Pose Hold – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-140/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 7 (AUGUST 7) – Day 2210 of 4000
– Summary: I had a really good lift today. I got there late, but I waited and got what I wanted. Keep taking my time and healing.
– Distance: 8.00 (This month: 60.90) | (Total miles: 19,568.95)
– Cardio (Row): (Treadmill Run): 2.01
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3039/2145: 2 Minute Stretch Hold – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-139/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 6 (AUGUST 6) – Day 2209 of 4000
– Summary: Another good rest day so far. It is now 1826 and I am gonna head out for my wall, do a bit of Drops, comeback do my run.
– Distance: 11.50 (This month: 52.90) | (Total miles: 19,560.95)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:06
– Exercise-1: Strength Training – Active Rest Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3038/2144: 60 Second Knee-to-Elbow – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-138/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 5 (AUGUST 5) – Day 2208 of 4000
– Summary: Not a bad rest day really. I ti snow 2008 and I am heading out for my walk and then run to some Spanish flow.
– Distance: 7.90 (This month: 41.40) | (Total miles: 19,549.45)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:06
– Exercise-1: Strength Training – Active Rest Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3037/2143: 40 Push Up – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-137/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 4 (AUGUST 4) – Day 2207 of 4000
– Summary: Really good lift today. I am going somewhat easy with the weights to be careful with the back. Generally feel good all ’round.
– Distance: 8.10 (This month: 33.50) | (Total miles: 19,541.55)
– Cardio (Row): (Treadmill Run): 2.02 | (Walk): 2:06
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3036/2142: 80 Calf Raises – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-136/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 3 (AUGUST 3) – Day 2206 of 4000
– Summary: Really good lift session today. I am still aching in parts, but I feel strong. I feel as though I am recovering, just have to watch it.
– Distance: 10.80 (This month: 25.40) | (Total miles: 19,533.45)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:02
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3035/2141: 30 Second Pacer Steps – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-135/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 2 (AUGUST 2) – Day 2205 of 4000
– Summary: Good rest day. Body is a bit achy, I think because of the different weight set at Bailey’s. Still did not like the dude vibe there.
– Distance: 6.40 (This month: 14.60) | (Total miles: 19,522.65)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:05
– Exercise-1: Strength Training – Active Rest Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3034/2140: 2 Minute Jumping Jacks – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-134/180: limited carbs; very limited sugar (Entered in MFP) – Check!
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DAY 1 (AUGUST 1) – Day 2204 of 4000
– Summary: Ok workout day today at Bailey’s. Felt a bit like fish out of water, but I got it done. Late dailies did not help things tho.
– Distance: 8.20 (This month: 8.20) | (Total miles: 19,516.25)
– Cardio (Row): (Walk): 2:04
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 3033/2139: 100 Side Leg Raises – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating II-133/180: limited carbs; very limited sugar (Entered in MFP) – Check!