Turning a Setback into a Comeback

When you’re off kilter, the name of the game is to build new habits.

I’m currently working on a new experiment. I’m aiming for 5 days a week of exercise and 2 salads a day. So far I’ve been successful a little over 50% of the time — I logged three workouts last week (3/5 = 60% completion rate) and I think I had salad for lunch and dinner about 4 days as well (4/5 = 80% completion rate).

Same goals for this week will apply. Hoping to have something more like an 80-100% completion rate for both. The light at the end of the tunnel is a FlyWheel and/or FlyBarre membership. My coworker is already peer pressuring me into joining so I have to hurry up and feel worthy of my reward! Also, I have a Tuesday afternoon appointment with the orthopedic surgeon. Hoping that my next set of x-rays give me some good news and that I could do some light running or something again. This lack of cardio is driving me absolutely bananas!

Week of 4/20/14 recap:

Monday, April 14, 2014:

1 set of Trunk Rotations Max reps 30, max weight 0 lbs.
1 set of Elbow-Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Cable Crossover Max reps 30, max weight 0 lbs.
1 set of Wrist Curl Max reps 30, max weight 0 lbs.
1 set of Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Neck Rotations Max reps 30, max weight 0 lbs.
1 set of Bicycle Kick Max reps 30, max weight 0 lbs.
1 set of Chair Pose Max reps 30, max weight 0 lbs.
1 set of T-Push-ups Max reps 30, max weight 0 lbs.
1 set of Chair Pose Max reps 30, max weight 0 lbs.
4 sets of Dips Max reps 15, max weight 0 lbs.
4 sets of Upright Row Max reps 15, max weight 20 lbs.
4 sets of Dumbbell Tricep Press Max reps 15, max weight 14 lbs.
3 sets of Upright Row Max reps 10, max weight 14 lbs.
3 sets of T-Push-ups Max reps 15, max weight 0 lbs.
3 sets of Bent-Over Row Max reps 15, max weight 14 lbs.
3 sets of Upright Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Side Lateral Raise Max reps 10, max weight 14 lbs.
3 sets of Dumbbell Fly Max reps 10, max weight 14 lbs.
1 set of Wall Chest Stretch Max reps 30, max weight 0 lbs.
1 set of Downward Dog Pose Max reps 30, max weight 0 lbs.
1 set of Shoulder Stretch Max reps 30, max weight 0 lbs.
1 set of Finger Flexor Stretch Max reps 30, max weight 0 lbs.
1 set of Elbow Across Stretch Max reps 30, max weight 0 lbs.

Tuesday, April 15, 2014:

1 set of Windmills Max reps 30, max weight 0 lbs.
1 set of Neck Rotations Max reps 30, max weight 0 lbs.
1 set of Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Chair Pose Max reps 30, max weight 0 lbs.
1 set of Reverse Crunch Max reps 30, max weight 0 lbs.
1 set of Elbow-Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Small Arm Circles Max reps 30, max weight 0 lbs.
1 set of Trunk Rotations Max reps 30, max weight 0 lbs.
1 set of Pushup Max reps 30, max weight 0 lbs.
1 set of Burpees Max reps 30, max weight 0 lbs.
4 sets of Dips Max reps 10, max weight 0 lbs.
4 sets of Upright Row Max reps 15, max weight 14 lbs.
4 sets of Dumbbell Tricep Press Max reps 15, max weight 14 lbs.
3 sets of Bent-Over Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Upright Row Max reps 15, max weight 7 lbs.
3 sets of Upright Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Dumbbell Curl Max reps 15, max weight 14 lbs.
3 sets of Side Lateral Raise Max reps 15, max weight 14 lbs.
1 set of Doorframe Chest Stretch Max reps 30, max weight 0 lbs.
1 set of Back Raise Max reps 30, max weight 0 lbs.
1 set of Neck Stretch Max reps 30, max weight 0 lbs.
1 set of Overhead Press Max reps 30, max weight 0 lbs.
1 set of Shoulder Stretch Max reps 30, max weight 0 lbs.

Thursday, April 17:

1 set of Windmills Max reps 30, max weight 0 lbs.
1 set of Neck Rotations Max reps 30, max weight 0 lbs.
1 set of Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Chair Pose Max reps 30, max weight 0 lbs.
1 set of Reverse Crunch Max reps 30, max weight 0 lbs.
1 set of Elbow-Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Small Arm Circles Max reps 30, max weight 0 lbs.
1 set of Trunk Rotations Max reps 30, max weight 0 lbs.
1 set of Pushup Max reps 30, max weight 0 lbs.
1 set of Burpees Max reps 30, max weight 0 lbs.
4 sets of Dips Max reps 10, max weight 0 lbs.
4 sets of Upright Row Max reps 15, max weight 14 lbs.
4 sets of Dumbbell Tricep Press Max reps 15, max weight 14 lbs.
3 sets of Bent-Over Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Upright Row Max reps 15, max weight 7 lbs.
3 sets of Upright Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Dumbbell Curl Max reps 15, max weight 14 lbs.
3 sets of Side Lateral Raise Max reps 15, max weight 14 lbs.
1 set of Doorframe Chest Stretch Max reps 30, max weight 0 lbs.
1 set of Back Raise Max reps 30, max weight 0 lbs.
1 set of Neck Stretch Max reps 30, max weight 0 lbs.
1 set of Overhead Press Max reps 30, max weight 0 lbs.
1 set of Shoulder Stretch Max reps 30, max weight 0 lbs.

I’ve also thrown another wrench into my schedule since I’ve decided to go back to school to finish up my program at Golden Gate University. I was about halfway through my masters a few years ago when I dropped out for the second time. I figured that since my next year or two will be heavily involved with strictly design (less marketing than what I’m used to) this will keep my non-design brain satiated for a bit. I’ve also decided to pull the trigger on applying for a complementary masters program in human-computer interaction. If my grand scheme works to plan, I’ll be able to go to school in two places at once, for two different degrees at once, and finish in about two years with two degrees. We’ll see how things work out.

Goals for the week:

1) 80-100% completion rate for 5 workouts this week
2) 80-100% completion rate for 10 salads this week
3) Wrap up my work for my old team
4) Start kicking serious butt on my new team
5) Finish reading 65-75% of the textbook of my upcoming class
6) Follow up with the HCI application

Short term reward: Flywheel/Flybarre membership in late May 2014

Long(ish) term reward: Hiking the Grand Canyon rim-to-rim in late summer 2014

Mantra of the week: Respect the training. Honor the commitment. Cherish the results.

 

 

== Leave a comment ==