I settled into my two times per week routine. For the core workout, I'm doing the following:
Pull-ups 10,9,8 Dips 3x8
L-sit 40 sec one-leg x 2 Squats 2 x 8 (35 lbs)
Push-ups 3 x 10 rings Low-rows 3 x 9
I'm still doing the warm-up, stretches, core work and position holds (handstands, etc) although I've shortened it a bit. The overall workout takes less than 45 minutes usually.
Twice a week has been great for me. It allows me to run at least once a week and do BJJ three times a week. It's been a great balance and I feel stronger than I've been in the last 25 years. I'm also working out almost as much as I was when I was trying do RR three times per week. Sometimes less is more :-)
The summer is flying by. We spent a week at the shore and a week in Canada. I was able to workout while traveling. RR is definitely easy to do most anywhere.
For July I made the switch to doing RR twice a week. I've moved to a Tuesday/Thursday schedule. I'm running 3-4 miles on Mondays and Fridays. BJJ is Wednesdays and Saturdays and then open-mat on Sundays. At my age, I think I need to figure out how to get one day of rest in there but I really enjoy all of these activities. So far, this schedule is working well. I'm also hoping to compete at a BJJ tournament in late September so I don't want to cut anything out until after the tournament. Why compete at 47? I have no idea. I guess it's something to work towards.
The most noticeable difference RR has made is that I'm clearly stronger. I see and feel this mostly at Jiu Jitsu. I also have better balance in BJJ - I move and anticipate opponents movements better. RR is a great compliment for something like grappling.
The elephant in the room - where's Micah?
June was a tough month for us. I had a BJJ injury. I thought I broke my forearm but fortunately it was just a deep bruise. I missed four workouts while my arm healed. It seems like Micah is losing interest. He's made some noise about joining a gym - he thinks he does better in that environment. I also think having your dad as your training partner while you're a teenager is not actually a motivator.
I'm still making progress but it's slow. I'm doing 3x10 on the ring push-ups without a problem. Everything else has been marginal progress. The think I've noticed the most is that my Jiu Jitsu is improving. The strength and balance has made a difference. I think for July I'm going to go to 2 RR workouts a week so I can do more BJJ and add running back into my routine. I can't seem to find a good balance when I do 3 RR workouts per week. I hit my physical limit on working out sooner that I wish I did. My plan is to do Tuesday Thursday RR, Wed Sat Sun BJJ and then run Monday and Friday. I'll let you know how that goes!
Another good month with BWF. Micah made a minor change to the routine which got him to do it a bit more. I've stuck with it. It's slow growth. This month I've seen improvement with the L-sit and push-ups. I can do 3 x 8 ring push ups without a problem. I'm going to move to 3 x 10 this month. I can hold 40 seconds on one leg L-sits without a problem and have added the bar assisted full L-sit for the last rep. I'm making slow progress on the pull-ups, low rows, and the hand-stand. I'm not quite ready for ring-dips - I think I'll move to 3 x 10 on normal dips this month and maybe try ring dips in August.
Almost half way there. I hope to be able to do a floor L-sit for a few seconds by the half way point and 3 x 8 "clean" pull-ups.
April was a tough month. I'm trying to workout three times a week. Micah has been less committed. This month I missed three workouts (I might have forgot to mark one). One of the challenges is the Regular Routine is a tough work-out. I felt the mental aspect of it four months in. I'm hoping to re-dedicate myself to it during May.
Now on the good side. I'm still making progress. Pull-ups and L-sits are the most challenging parts of the work out. I'm up to three sets of 8 pull-ups but the last few of the last set are not clean. For L-sits, I do one leg assist on each side for 40 seconds and for the third set I use dumb bells as elevation handles and do a knee tuck L-sit. I'm making progress with the hand stand. And I've made the most progress with push-ups. I've moved to ring push ups and can do 3 sets of 7. I've tried the rings with the support hold - it's SUPER difficult. Gymnasts make this look SO easy.
This month I plan to continue to make slow progress on the pull-ups. I hope to have 3 clean sets by the end of May. I will work towards 30 seconds on the ring support holds. And I hope to have a full 30 seconds on the knee tuck L sit. I'm working toward a full L-sit by the end of June (month 6 - the half way point).
Last observation - I'm only doing Jiu Jitsu twice a week and I'm convinced that the RR has had a huge impact of my BJJ. I'm stronger than I've ever been.
Three months in and we're still at it. I'm working out three days a week - Micah is doing it less often. I continue to hop that he picks up the pace. Working out with dad is not as cool as he thought it might be :-)
This month I only missed two days and I'm still seeing progress. Most notable is the progress for push-ups and dips. I'm up to 3 sets of 10 diamond push-ups and don't feel super challenged by them. I just purchased rings so I moving to ring push-ups this coming week. Between my shoulder and sternum issues, I struggled with dips the first two months. I finally got those sorted and 3 sets of 8 dips are relatively easy at this point. Mid April I hope to move to ring dips. I continue to progress on the L-sit. I can hold a full L-sit for a few seconds with hand bars. I've continued to see slow progress on the hand-stand. The place I'm making the least progress is pull-ups. My first set is cleaner than it was last month - I can do 8 very solid pull ups (more if I push myself). But I still can't do 3 sets of 8 legit pull-ups (I do them but the get ugly at the end).
The one place I've struggled is to find balance between the physical activities I love. Three one-hour work-outs is a real time commitment for me (as well as a physical commitment). I'm only going to Jiu Jitsu twice a week at this point. And I'm struggling to find time to run. I might try to cut the RR to twice a week, JJ twice a week and run twice a week. I've been thinking about that a lot -I guess we will see.
February has been a bit of a tough month. I injured my shoulder at Jiu Jitsu. Both Micah and I were sick (Micah was sick longer than I was). The good news is that I only missed two work outs and I'm still seeing progress. Micah missed a bit more. This has lead to some interesting conversations about hard work, discipline and motivation. If you can master those three, you have half of life figured out. The other half has to do with grace, kindness, love and justice :-)
The biggest area of improvement this month has been my L Sit. I'm doing one leg support for 40 seconds. I'm also doing three sets of 10 reps of diamond push-ups. My pull-ups are getting cleaner - 3 sets of 8 reps. And my balance is slowly improving in the handstand. All good stuff! Still loving the workout!!
We began the second month this week. On Wednesday we made our first progression. We moved from regular BWF push-ups to diamond push-ups. We're still working on the form for diamond push-ups. On Friday we made our second progression. We moved from double foot assisted L-sits to single foot assisted L-sits. We had worked to three sets of 40 seconds on the double foot assisted. We started at 30 seconds with the single foot. A great video on the L-sit progression is here!
Are you eating enough? Exercising enough? Sleeping enough?
During staff planning this summer at our school, one teacher shared a story about how his father would always ask the same set of questions when his father thought he needed help, “Are you eating enough? Exercising enough? Sleeping enough?” After sharing this story, the teacher said something that stuck with me. “This takes care of 60% of our problems. We have each other for the other 40%.” So much of what we do in life depends on our overall well being. I have lots more to say on that topic but THIS blog about our 1-year challenge, so I'll stop there.
One month in, and it's going well. Micah is recovering from his knee surgery. Micah has missed two weeks of working out (six total) due to the surgery. I've missed one day so far. The chart we're keeping has been a motivator for me. Knowing it's posted publicly and all our followers (Aiden) see it, also helps keep me honest. But I think the biggest motivator so far is that I'm able to do this with my son. And at his age, 75% of his workout builds muscle and 25% maintains it. It's the opposite for me. So if I want to get close to sticking with him, I've got to put the work in :-)
Micah did his first workout this week since the surgery. He did great! No dips and no leg work, but he was able to do everything else (even the handstand).
Three weeks in and I've noticed a few things. I'm getting calluses on my hands. It's kind-of cool. My form continues to improve. We've been doing wall assisted hand stands for 45 - 60 seconds. Today I was able to pull off the wall for a few seconds during the handstand. It's a baby step AND it's progress. And finally, I've gotten the workout down to one-hour which is great. I'm still loving it!
The other highlight from today was Micah and I helped move the BJJ gym. They got a new spot and we worked five hours moving, laying mats and building stuff. We had a great time and got a good workout in :-)