84 - recovery day

Today I might do some stretching, but nothing more. It's recovery and it means my body has an opportunity to construct/ build the muscle I've been working for. I'll write something about bone density and martial arts.

82,8 - crosscountry and gym

It's going to be an active day. After washing yesterdays two gi's I'll do a HIIT with crosscountry. The same 10 x 1 minute 90% intensity with 2 minute cool down. (Cool down will lower my heart rate to 70% of max). It's a good aerobic workout. After a lunch I'll go to University to refresh my SPSS skills for a 4 hour lecture. And then hit the gym to do my squats (72,5 kg) and other moves, too.

83,5 - fatso limit is getting closer

I have a personal fatso limit 82 kg. I'm only 1,5 kg over it and closing the cab fast. My plan in January was to get to normal weight in April, but it's looking good at the moment. I have a free rolling session in the morning and Aikido in the evening.

84,1 - Mixfit day

Yesterday was 1 hour of no gi rolling. Today is my mixed martial arts fitness day. It has evolved to more like free sparring day:-) Some heavy bag workout, rolling, boxing and kicking pads. And of course squats. Today it's 4x5 (70kg). I'll be doing some Aikido also - it's more like a cool down for mixfit workout:-) (I was able to get an extra inbody measurement for next week. It will give a hint if my intermitten fasting routine is working. I know that my weight is going down, but am I loosing fat - or muscle or both? Or loosing a lot of fat and gaining muscle?)

83,7 two workout per day

Today is only one workout, but in previous week I've done two sessions per day. I'm starting to feel it. Neck is stiff. It might be from several qilliotine's too. Looks like I'll be doing a lot of bjj for coming weeks. Bjj is a powerful medisine for burning fat.

83,6 - Plans change, but fat for ever

Ok - yesterday I was doing my morning exercise p90x2 core workout and I got an urgent call to go to babysit my grandchild. During the day I checked if my Saturday garage session is still on - and it was not. My training partner has a match and can't make it.

When plans change you just have to make new ones:-)

Today is a bjj sparring session in the morning. And my gym workout in the afternoon. And squat is still the main event in gym - 5x5 (70kg). It's not the hardest part - my cardio at the gym is most demanding. Today I'll try to get my heart rate monitor to record the session.

84,3 - crosscountry and BJJ

I did my morning HIIT. Maybe a little lazier than previous HIIT, but good.

It has been a long break from BJJ class so I'll try to take it easy - but attack all the time:-)
I've collected the drills for the next Saturday's garage session

Image link is "an old one" but I'd like to try it in todays class:-)

83,7 - Les Mills and gym

My sweaty February project is going well. I did a very good HIIT crosscountry skiing workout yesterday morning. I did intervals 1 minute 90% of max and 2 minutes rest periods 10 rounds ( or 12), but Suunto heart rate monitor ranked my workout as being perfect:-) Total workout was 45 minutes with average heart rate 143, but over 10 minutes was more that 150. 150 is high, because my max is 168. In the evening I did a Aikido class which is more like recovery workout.

Today I'll start with Les Mills 45 minute workout and in the evening I have my gym routine. For squats I'm doing 4x4 ( 67,5kg), 1x3 (70kg), 1x8(67,5kg). But I'll start with 3 rounds of 4 minute functional core moves. Previously I think I hit max heart rate ( or almost:-). I also have a two monster sets: chin ups - dips ( 25) and bench press - bend over row  2 x 8 (65 kg) and one more circuit: turkish get up 5 + 5, step ups and dead lift with dumbbells ( 3 rounds). I like this workout. I get two kinds of fatigue: two times cardio workout (total about 25 min) and two times  major muscle stress.

84,9 - bjj drilling

Yesterday was one off my best gym workouts. I did my legs (5x5), but after that I did a functional set 3 rounds of 4 x 1 min moves. Hit cardio at 93% of max. A little monster set with chin ups and dips ( 25 reps total) and a 2 x 6 bench press. and to finish up a functional circuit of three moves: Turkish get up, step up and lunge back and a dead lift with dumbbells.

85,5 - Les Mills and Suunto

I got a heart rate monitor - Suunto Quest. Now I know how long I should rest to be totally recovered. (2 hours should do it at the moment :-) I don't know if I can wear it in Aikido Class? (I might tape the watch very up near my shoulder?)

85,3 - back to small cup

It's mentally hard to feed after a gym workout. I mean eating is fun, but knowing that it's going to set you back on your scale. I know that I should trust the process. Burning fat is one step and growing muscle is another phase. Weight goes up and down:-) I've been following my 5x5 workout for legs. It's still in an easy phase, but it will get harder. I wish I could see it there was any progress. It would be so much easier if there was a way to know that this is working. BUT I'll know in a half a year...

84,5 - nice activity

I've been tracking my calorie consumption and I've been hitting over 3000 kcal every day. It's much better than earlier. To get over 3000 I need to do an extra cardio. Today is a gym day and I'm busy after it so I'm not going to burn so much. Luckily today is a feed-day so - no worries:-)

84,6 -Intermitten fasting

I'm dropping fat and trying to gain muscle at the same time. I'm trying to do it with a version of IF. I have feed-days after gym when I eat more carbs. Otherwise it's proteins and low calories. Found a nice self-experiment about IF.

85,2 - skiing and yoga

Today I'll do a HIIT exercise. I'll do an interval training skiing cross country and after it I'll do an old man's yoga. I need to stretch and meditate more. For diet I'm trying to use smaller cups and plates to have smaller portions. BUT eat more often:-) 2 - 3 hours between meals. I'm following my plan on weight dropping, but I don't know if I'm getting more muscle. I'm getting stronger, but I think it's just that I'm getting better in technical aspect. (Learning technique - not so much growing muscle.)

My program for February   
It's two workouts per day. Three times Aikido, Three times BJJ, Three times Gym and then it's cardio or different video workouts. Total amount of workout is about 12 per week.

85,1 - squats

I did my cardio and next is my gym. I'm at 5x5 65kg parallel squats. It's still in the easy phase of the program, but loads go up 2,5 kg every week. My quest for collecting data from multiple devices to evaluate physical activity is stuck. I can't get a polar heart rate monitor to speak with Garmin communicator and Garmin is the only device that can be connected to Bodymedia armband. I had a software called MetPro where you could manually import different activities, but it does not work on Windows 7 (or Linus). So next step might be to try to find a semi intellect physical activity diary where you can import your own data. I'd like it to have some features like calculating physical activity levels or even epoc? One solution could be to get an omegawave monitor that

Trying to connect polar to BodyMedia

My experiment on armband at gym demonstrated that armband is not very sensitive on weight training and moves like core hoovers etc. It showed moderate intensity to my workout that I did almost max. To get bodyMedia to work correctly, I'd need a Garmin heard rate monitor, but I don't have one. (Got a Suunto and a Polar - so I'm not interested in getting a new one.)

So project is to find a "round about" and use polar for Bodymedia heart rate:-)

85,0 - Work is bad for me

My new armband bodymedia shows that I should stay out of work. It's too much sitting and calories don't burn. Today I'll hit the gym and I have a small cardio session inside my workout. First it's squat, but after that I'll burn some calories by doing a circuit.

(Aikido was about 3,6 mets.) Vigorous activity is 6 mets.

85,4 - aikido

Did my Les Mills in the morning and it's aikido in the evening. Kind of low intensity cardio fat burning day. Just had lunch and it made my hungry. Maybe I need a cup of coffee.

85,7 -mixfit

It's my mixed martial arts fitness day. I have a link to today's workout, but workout is written in Finnish and without any explanations.

For the weight lose. I need to eat less. I'm still keeping up with my goal, but a small adjustment is in place. (Or I need to move more.)
Image has a link to andi-darce and here is a darce.

86,2 skipping cardio

I'm not going skiing today. It's a recovery day:-)
Got a new armband. It tells the total calorie count for the day.
(Today it's not much, but we'll see..)