Retrospective Log:
February 1-29, 2023: I am now 2462 Days (approximately: 5 Years, 5 Month, 0 Weeks – LINK) and still maintaining my workout streak.
As I write this on March 1, (it is actually the 11th) – Much of what I had to do at the start of the month got pushed significantly because we set out on a trip to Montreal for sending off Uncle Frankie. The time was a mixed one. We had problems with our van (nothing serious, our right rear shock went out on us), so we had to spend an addition day in Plattsburgh, which was unplanned. It was not a miserable time though, as we filled the day with joy. We decided to stop in DC to check out the African American Museum and then headed on home.
AREA 1:
Body:
**Injuries/Aches: Body is doing relatively well. For the most part, the aches I mentioned last month have calmed down some. Hmmm…I might not be able to really claim that the sciatica on the left has receded, so I will leave that on the table. The ones of the arm, abdomen/pubic and right back , however, have been doing much better – I would think because my lift level has not been up to par.
**Routine: Again, beyond my dailies, I have not been able to do as much lifts and my routine just go the a** whenever I am on the move. I am able to get the basic in, but I have to be able to maintain volume and intense as well, on the road.
**Tracked Metrics: I hit all of my planned metrics for the month, and again, I am pretty excited because of the travel period.
**Supplements: No change here: 2x Berberine with meals, Psyllium Husk (fiber), Fish Oil, multi-vitamins, B-complex and Magnesium.
**Diet: I have move much on this. I still want to get the meal delivery thing going. My protein consumption has fallen off with my workout process. I don’t feel that I am that far off though, as I think I get to touch the rock regular enough to keep the feeling. That is not the goal though. (From a previous entry: The big focus this year is on A1c, prostate health and muscle gain and weight maintenance).
Goals:
**Spanish: My streak on Duolingo (581) 9AUG2022 and Drops (352 days). I just discovered how far behind I am on my Spanish, so I am redoubling my efforts to catchup. Duo is not a game – it is a tool and so I will be using it as such. I will also be pulling out my Wondrium on front stage. I will be studying Spanish for 1-2-hr per day with the goal of writing my W. a full letter.
**Reading: This program as totally gone to sh**. I think my aim now is to read at least 1 page of each.
AREA 2:
Financials:
Markets are sort of moving sideways now for me.
Socio/Political:
US: Biden and Trump wrapped up as primary winners. Now the madness really starts.
World: Israel-Hamas situation continues; Israel continue to press the offensive.
World 2: Ukraine-Russia war continue – stalemate continues.
AREA 3:
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Chey – Still doing her thing at Woodland Acres. She has signed up to continue and take on additional dues with City Year
Marcus – I have not heard much since he started on the Truman. Hope to catch up soonest.
Grid – Her program has all but collapse, but she would not admit that. She does look bad though, if I am being honest. She needs a new program. We discuss and will implement.
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DareBee
Still have not missed a day of Daily Dare – yup; not a one.
(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.
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—————————————————————————————————————————————————————————————DAY 29 (FEBRUARY 29) – Day 2456 of 4000
– Summary: Late Entry: In transit between Jacksonville and Montreal. Rest in Peace Uncle Frankie
– Distance: 7.10 (This month: 266.80) | (Total miles: 21,425.25)
– Cardio (Row): (Treadmill Run): 0.00 | (Walk): 0:00
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 376/2348: 30 Staggered Deadlifts – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-341/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 28 (FEBRUARY 28) – Day 2455 of 4000
– Summary: Late Entry: In transit between Jacksonville and Montreal. A pretty nice workout at the Plattsburgh Hampton Inn.
– Distance: 6.50 (This month: 259.70) | (Total miles: 21,418.15)
– Cardio (Row): (Treadmill Run): 0.00 | (Walk): 0:00
– Exercise-1: Strength Training – Active Rest (Fasting…) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 375/2347: 50 Toe Taps – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-340/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 27 (FEBRUARY 27) – Day 2454 of 4000
– Summary: Late Entry: In transit between Jacksonville and Montreal. Rest in Peace Uncle Frankie.
– Distance: 5.00 (This month: 253.20) | (Total miles: 21,411.65)
– Cardio (Row): (Treadmill Run): 0.00 | (Walk): 2:10
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 374/2346: 40 Second Pacer Steps – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-339/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 26 (FEBRUARY 26) – Day 2453 of 4000
– Summary: Awesome lift day. I got in a really great lift. I did not compromise at all and got a solid workout.
– Distance: 8.10 (This month: 248.20) | (Total miles: 21,406.65)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:26
– Exercise-1: Strength Training – Hybrid – Check!
– Exercise-2: Baseline + (DareBee EOD) – 373/2345: 3 Minutes Shoulder Taps – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-338/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 25 (FEBRUARY 25) – Day 2452 of 4000
– Summary: Pretty quiet day today for my birthday. I did not do much. My mood was pretty low vibration so I will take a round turn on this.
– Distance: 6.70 (This month: 240.10) | (Total miles: 21,398.55)
– Cardio (Row): (Treadmill Run): 0.00 | (Walk): 2:08
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 372/2344: 60 Seconds Elbow Plank Hold – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-337/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 24 (FEBRUARY 24) – Day 2451 of 4000
– Summary: All around good day. Had a pretty good lift and not so good run. I am feeling pretty good outside of that.
– Distance: 13.00 (This month: 233.40) | (Total miles: 21,391.85)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:07
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 371/2343: 20 Jump Lunges – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-336/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 23 (FEBRUARY 23) – Day 2450 of 4000
– Summary: A much better feeling day today, as I am getting rested up from the lift yesterday. Feeling much better.
– Distance: 7.80 (This month: 220.40) | (Total miles: 21,378.85)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:05
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 370/2342: 30 Seconds Knee-to-Elbow – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-335/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 22 (FEBRUARY 22) – Day 2449 of 4000
– Summary: Today was a tough workout day. I went in feeling weak and did just about everything I could to get through the workout.
– Distance: 11.90 (This month: 212.60) | (Total miles: 21,371.05)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:09
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 369/2341: 15 Upward-Downward Dog – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-334/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 21 (FEBRUARY 21) – Day 2448 of 4000
– Summary: Pretty good rest day today. I am gonna focus on getting the financial done and do some work int he front.
– Distance: 11.70 (This month: 200.70) | (Total miles: 21,359.15)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:04
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 368/2340: 30 Seconds Wall Sit – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-333/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 20 (FEBRUARY 20) – Day 2447 of 4000
– Summary: Pretty awesome workout today. I am getting my weight up bit by bit and I am feeling good doing it.
– Distance: 11.30 (This month: 189.00) | (Total miles: 21,347.45)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:03
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 367/2339: 30 Single Leg Bridges – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-332/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 19 (FEBRUARY 19) – Day 2446 of 4000
– Summary: Relatively quiet day. Pretty much just did the bare minimums. Hopefully, I can get onboard and have an awesome tomorrow.
– Distance: 6.70 (This month: 177.70) | (Total miles: 21,336.15)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:06
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 366/2338: 5 Cross Tricep Extensions – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-331/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 18 (FEBRUARY 18) – Day 2445 of 4000
– Summary: All around good day. It rained all day today as well, but I got out and got my lift on. Feeling great. Need to get rest tho.
– Distance: 11.50 (This month: 171.00) | (Total miles: 21,329.45)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 0:00
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 365/2337: 50 Side Bends – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-330/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 17 (FEBRUARY 17) – Day 2444 of 4000
– Summary: Pretty lazy ok day. It pretty much rained all day. I was able to get pretty good walk this morning before the rain started.
– Distance: 9.50 (This month: 159.50) | (Total miles: 21,317.95)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:01
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 364/2336: 80 Knee Strikes – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-329/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 16 (FEBRUARY 16) – Day 2443 of 4000
– Summary: I did not take no for an answer today and got everything in. I pretty much kept time, but I will have to be stricter.
– Distance: 9.30 (This month: 150.00) | (Total miles: 21,308.45)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:05
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 363/2335: 50 Side Plank Rotations – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-328/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 15 (FEBRUARY 15) – Day 2442 of 4000
– Summary: Just chilled out today and hung out with Ms. Marge while she got her shed down and drawn away. Thanks for the blessings.
– Distance: 10.00 (This month: 140.70) | (Total miles: 21,299.15)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:01
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 362/2334: 60 Second Elbow Plank Hold – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-327/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 14 (FEBRUARY 14) – Day 2441 of 4000
– Summary: Really good lower body workout today. I did not get to a couple auxiliaries, but the main job was done.
– Distance: 11.20 (This month: 130.70) | (Total miles: 21,289.15)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:05
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 361/2333: 30 Butterfly Situps – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-326/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 13 (FEBRUARY 13) – Day 2440 of 4000
– Summary: Just getting the numbers done. I am actually doing this on the 15th, but no worries, I got my items in.
– Distance: 10.00 (This month: 119.50) | (Total miles: 21,277.95)
– Cardio (Row): (Treadmill Run): 1.00 | (Walk): 2:05
– Exercise-1: Strength Training – Active Rest (Fasting…) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 360/2332: 30 Reverse Plank Kicks – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-325/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 12 (FEBRUARY 12) – Day 2439 of 4000
– Summary: Good working out day so far. Got up relatively early and getting ready to do my lift at 10:46. I had a pretty awesome lift.
– Distance: 6.40 (This month: 109.50) | (Total miles: 21,267.95)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:08
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 359/2331: 40 Get Ups – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-324/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 11 (FEBRUARY 11) – Day 2438 of 4000
– Summary: Laid back day. It is now 16:08 and I am gonna get a 3.2mi run in right now. Pretty good run.
– Distance: 8.40 (This month: 103.10) | (Total miles: 21,261.55)
– Cardio (Row): (Treadmill Run): 3.26 | (Walk): 2:04
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 358/2330: 30 Side to Side Lunges w/ Toe Point – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-323/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 10 (FEBRUARY 10) – Day 2437 of 4000
– Summary: All around good day. The lift was not that bad. I got in all my evolutions, but I pulled back some on the leg press.
– Distance: 10.70 (This month: 94.70) | (Total miles: 21,253.15)
– Cardio (Row): (Treadmill Run): 2.01 | (Walk): 2:03
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 357/2329: 60 Squats – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-322/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 9 (FEBRUARY 9) – Day 2436 of 4000
– Summary: Taking it easy on my body today. I think to lower inflammation (I might be full of it on this) I need to space out my lifts.
– Distance: 7.90 (This month: 84.00) | (Total miles: 21,242.45)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:06
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 356/2328: 40 Elbow Plank Arm Raises – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-321/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 8 (FEBRUARY 8) – Day 2435 of 4000
– Summary: Good all around lift today. The run was a bit of a struggle, but I was able to pull it through – still feeling some ill-effects.
– Distance: 9.60 (This month: 76.10) | (Total miles: 21,234.55)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:02
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 355/2327: 60 Seconds Superman Stretch Hold – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-320/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 7 (FEBRUARY 7) – Day 2434 of 4000
– Summary: A quick early walk and workout. I was able to get everything in between 0800 – 09:50 with shower.
– Distance: 6.50 (This month: 66.50) | (Total miles: 21,224.95)
– Cardio (Row): (Treadmill Run): 1.00 | (Walk): 2:00
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 354/2326: 10 Triceps Extensions – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-319/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 6 (FEBRUARY 6) – Day 2433 of 4000
– Summary: Really not a bad lift day. The ache in lower right (I am gonna use the word hernia) started acting up some, so I pulled back.
– Distance: 8.80 (This month: 60.00) | (Total miles: 21,218.45)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:04
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 353/2325: 2 Minutes Side Leg Swings – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-318/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 5 (FEBRUARY 5) – Day 2432 of 4000
– Summary: Early rise and walk and early lift. I was finished by early afternoon. But will push to get this before 11:00 each day.
– Distance: 8.00 (This month: 51.20) | (Total miles: 21,209.65)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:00
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 352/2324: 50 Side Bends – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-317/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 4 (FEBRUARY 4) – Day 2431 of 4000
– Summary: Late night. Had a relatively good day.
– Distance: 6.20 (This month: 43.20) | (Total miles: 21,201.65)
– Cardio (Row): (Treadmill Run): 0.00 | (Walk): 2:06
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 351/2323: 40 Leg Raises – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-316/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 3 (FEBRUARY 3) – Day 2430 of 4000
– Summary: A bit under the weather, but I was able to pull out a few things before crashing. Felt ok generally tho.
– Distance: 11.00 (This month: 37.00) | (Total miles: 21,195.45)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:04
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 350/2322: 30 Climber Taps – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-315/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 2 (FEBRUARY 2) – Day 2429 of 4000
– Summary: Relatively good day. I did not get any lift in, but I am getting there. My body feels good and I just need to get on the road.
– Distance: 14.70 (This month: 26.00) | (Total miles: 21,184.45)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:07
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 349/2321: 20 Jumping Lunges – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-314/360: limited carbs; very limited sugar (Entered in MFP) – Chk!
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DAY 1 (FEBRUARY 1) – Day 2428 of 4000
– Summary: Not a particularly great workout day, but I got the minimums done. Need to pick it up, but a huge benefit are the lack of aches.
– Distance: 11.30 (This month: 11.30) | (Total miles: 21,169.75)
– Cardio (Row): (Treadmill Run): 2.00 | (Walk): 2:06
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 348/2320: 60 Second Split Jacks – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III-313/360: limited carbs; very limited sugar (Entered in MFP) – Chk!