Scott H.'s Kenzai Iron program, Iron | Sep 9 2019, starts in 19 days.
As IRON approaches on the calendar and I start to re-establish that Kenzai state-of-mind...last week's update...
Week of August 11...
- Sunday: 18 holes Golf
- Monday: 25 miles on the Bike
- Tuesday: Member/Guest Golf Tournament...12 holes played (3-over), rained out!
- Wednesday: Customer Golf in CT (18 holes) + Workout at Hotel gym...home away from home
- Thursday: Travel Day
- Friday: 22 miles on bike plus @ home workout
- Saturday: 18 holes golf + my brother's surprise 60th birthday party...no workout, no bike ride, but some really good wine!
Sunday and Monday of this week were exercise washouts...kettlebellz in action earlier today...3 cycles/Day 22 of daBellzONE!
Picture above: not every night is a picturesque sunset at Lambert's Cove...
The GOOD news...Kenzia Iron begins in 29 days.
The NOT-SO-GOOD news...when IRON begins the "unofficial end-of-summah" also begins. I call it the "shoulder season"
...and so the countdown begins. 29 days to Day 1 of IRON --- I'm pretty psyched honestly. I have NEVAH, not once, lifted, picked up, pulled, pushed or dropped a barbell. I have however wrapped a resistance band around one to anchor my shoulder/chest flys!
I've been enjoying my summah-break focused mostly on biking for exercise. Over the next 4 weeks, beginning tomorrow, we will have many houseguests coming and going, including our children and grand-children staying with us for the next 4 weeks. To get back in the Kenzai swing and start prepping my body for 90 days of IRON I will be:
- cleaning up my diet slowly over time
- add 2 workouts the week of Aug 11
- do 3 workouts the week of Aug 18
- 4 workouts the week of Aug 25
- ...and 5 workouts the week of Sept 1
Plus 1-2 bike rides per week (100 mile charity bike ride coming up Sept 21) and 1-2 rounds of golf/week and Matt B...maybe even a run here and there. Also, some kayaking, beaching and porch drinking (rut row). I love having a plan and looking forward to getting back to fitness business.
This past weekend me and 22 of my (Bike) Teammates joined forces with 6500 other riders to participate in the Pan Mass Challenge (PMC). The PMC (www.pmc.org) is a 192 mile two-day bike ride from Sturbridge Massachusetts out to the tip of Cape Cod in Provincetown, MA. The PMC benefits Boston's Dana Farber Cancer Research Center and the Jimmy Fund (Boston Red Sox) and in it's 40 year history the PMC has raised over $700M … yes … $700M! I am a founding member of my bike team and I am very proud to say that this year we will top $1M raised as a team over our 14 year Team history...and 100% of every rider raised dollar goes directly to the Dana Farber.
The PMC has a long and storied history here in Massachusetts and being a part of this most incredible event is emotional and inspiration with lots of tears, laughs, hugs and high fives. It's a weekend that brings the human spirit to life right in front of your eyes as 6500 riders, 4000 volunteers and hundreds of sponsors and thousands of spectators all join together for 2 days to support a single goal...to eradicate cancer.
Some who might be reading this post were kind enough to support the PMC, my ride and my Team ---THANK YOU!
I also want to thank Kenzai, the Kenzai Trainers and my trainee friends and teammates. This year beginning in January I did KB3 + Ranger + Blast + some Chisel (audited the class) and because of this effort with Kenzai as my North Star I rode lighter, faster, with less effort required, more comfortable and overall significantly better overall fitness than in any previous year. And ohhhhhh what a difference. A difference during the ride and certainly a difference in recovery. This sh!t just works...again, thank you Kenzai.
So I am still on my Kenzai Summertime schedule and most of August I will be beaching, biking, golfing, grand-fathering and enjoying family and friends visiting. We will have overnight guests almost the entire month of August into Labor Day. I'll be back in FULL Kenzai spirit starting September 9th. Below are a few pictures from Pan Mass weekend.
1) Opening Ceremonies with PMC Founder Billy Starr
2) Friday night Bike Staging in Sturbridge MA
3) Saturday morning 5AM at the start line
4) Team photo at the Pedal Partner Tent - photo in the middle is Max, our Pedal Partner Buddy
5) Crowd at Opening Ceremony
6) Another Team photo on Sunday visiting my Mum
7) Photo at Mass Maritime Academy (Bourne MA) - "Living Proof" (cancer survivors who rode the PMC)
8) Sunday morning 5:30AM looking down the Cape Cod Canal
9) Map of the PMC 192 mile route (through 47 towns) to Provincetown Cape Cod
10) Mighty Max with Julian Edelman (NE Patriots)
11) PMC Finish Line
12) Party Boat heading back to Boston via Massachusetts Bay
Graduation Ghost GRADUATION POST
Well...………….…………………………...since I audited this course I did not expect to write a Graduation Post so not sure what the Kenzai Krowd at HQ has in mind. But I am happy to jump on the blog and say again...thanks to Team Bellona! A few of us had some challenges and many stayed the course...well done! Chisel is not for the timid...it has beaten me now THREE times...holy sh!t...I will be back!
Since my departure I took a week to get my head and body back on track and have been riding my bike, mixing in a few workouts a week, 8MA and yes...even a few runs (on the beach). Also been benchpressing the visiting grand-littles. The pic to the right is my make shift chest dip set up at home! Whatever it takes, right?
Thank you again to the TEAM...again my apologies for being the dunce of the class and having to drop out. Thank you also to Trainer Sharmali...aka...Supahmum. Thanks for showing me the correct form for those Scoop Push-ups!
Hope to see you'all again!
So Chisel has won again. I do not know what it is about this Program but it has my number. My first Chisel attempt was derailed by injury, my second defeat in Chisel was illness...and now...when I thought that a third time was a charm it has beaten me again...yes, I am dropping out of class.
I do realize that we are just one week from graduation but I have to look in the mirror and be honest with myself, my Teammates and SupahmumSharm. Since my vacation and Grandlittle-palooza I have been skipping class and have been virtually absent from the blogs. Frankly my effort has been a bit underwhelming overall and I am just not a fake it to you make it kinda person. Even my somewhat silly and kooky "Back to Skool" self-prescribed challenge did not get my rear into gear...so, I'm auditing the course.
I'll be back and plan on taking IRON in September. In the meantime I am taking a K-break...I have been at it since Jan 1 and maybe Summahtime on the island is just not a good time to be "training" … I dunno know for sure. Between now and Sept 9 I will be focused on riding, some K-life workouts now and then and will certainly continue to eat smaht. I also have a few more Grand-little vacations planned before Labor Day.
Thank you to my K-friends and teammates for your support. My apologies to you that I was mostly absent. Coach SupahmumSharm...this was my first class with you as Trainer and I didn't show up...not a good first impression. I do hope we have another opportunity soon.
Over and out...next stop, Texas (Yes, I'm on the road again...)
...but it has been a challenge for sure. My son and his family including 2 of my Grandchildren have been here since Wednesday and my workouts, while getting done, have not been optimal. Another son came to visit on Saturday and my sister-in-law showed up yesterday (Sunday). Today my Mum will be coming to the house for 3 days...everyone leaves on Thursday. Needless to say it's been a bit crazy. As VP of Kid Entertainment my schedule is pretty full. Beach, Boating, Kayaking, Fishing, puzzles, sandbox time...walks and just overall kid-time.
The kids get up early so my morning routine is off the track...therefore, I'm getting in some quick runs for cardio warmup and then pushing through 1 or 2 cycles "sometime" during the day when they are napping. Then I catch another cycle later if needed. I have managed to get in a couple 25+mile rides VERY early in the morning (yawwwwwwwwn). I have not really had the time to sit quietly and Blog so my apologies to everyone. I have been reading the lessons as I can get to them, mostly on the App while sitting on the porch listening to family conversation. Speaking of the porch...this is where the family gathers most of the time and at night it is where games and alcohol make their appearance. I have had a few drinks here and there but not too many. Hangovers and kids do not mix well early in the morning.
Vacations past I have tended to imbibe with my older children here and there but not this time really...I am very happy about that and I do credit Kenzai. Being on a Program during this time s keeping me honest and accountable to myself and while I am not 100% squeaky clean I have been very mindful to not misbehave. My Back-to-Skool program however has suffered and with 14 days to go my current grade is B.1 so my A+ is in jeopardy. I have some extra credit in the bank but I am going to have to pick things up a notch or two when the house empties out on Thursday.
I do expect to be back in full Kenzai mode beginning on Thursday but until then, the grand-littles are priority #1.
2 weeks to go folks...cycle time = hammah time!
Yesterday I officially kicked of my training for the Pan Mass Challenge (PMC) … a 2-day, 192 mile bike ride across the Commonwealth of Massachusetts to raise money for cancer research. If you wanna learn more visit www.pmc.org So yesterday was a free-cardio quick spin of 38 miles. I gotta say that I felt pretty solid on the bike... legs were pumping and lungs felt strong. Some of the hills that are often a struggle at first were not a problem...I surprised myself. I am 20 lbs lighter than this time last year and having been in Kenzai mode since January 7th I know the regular K-training has made a significant difference. The Magic of Kenzai!
Even though I took a Blog-lashing from Fish & Chips and Koach SupahmumSharm I feel pretty good about last week. 7 Lessons, 7 workouts, good diet (excluding that...well you know) plus a couple of days of extra credit for my Back to Skool program. Current Grade = C.6. I have done some extra credit (8MA, long walk/run on the beach) but not enough to make up for the, well you know.
The Kexercises so far have not been THAT bad. I am a little surprised that I am bangin out 15 pushups at a time, no problem...shoulder feels good. I credit Rangerin! And the burpees are not wasting me like they have in the past. 3-cycles now? Sure, whatevah...bring it on.
Headwinds on the horizon! 4th of July week + vacation (through July 10) and my son and his family are visiting for a week starting on Friday July 5. It's Summah on the Rock!
...and Koach SupahmumSharm...EVERY dinnerdate with the lovely Eileen is a special occasion! :)
(and to all you KBellz2 gunners...#finishstrong)
On my 3rd DHT today my left shoulder gave out and crash I went to the mat, face-plant! Ouch, that hurt. Finished the set and the workout...shoulder is OK, ego is bruised. No big deal. Last year at this time I couldn't even make the attempt.
4 of 5 clean days so far since I went "Back to Sckool" … glass of wine last night at dinner with the lovely Eileen looking onto the harbor (See picture below, blue building, 2 floor white railing...restaurant is called Lobsterville). It was a beautiful night and I just did not want any more water. I have done 1 session of extra credit so far this week but that's not enough to reclaim the detour. Overall though feeling strong...some DOMS, not too bad.
One of my goals with Chizz-Sizzle is to get back below 165lbs. I had finished KB3 earlier this year and reached 164. I'm currently at 169 and do not want to go back above 170. I'm not a slave to the scale (any longer) but I do weigh myself now and then to keep things in perspective. By the way, clothes that were getting a "little" tighter 3 weeks ago are now loose...the magic of Kenzai!
So as is typical my start to the Program has been a bit lackluster. Last week was much better than the first but still not up to par...not even close. Last week I was locked in a conference room for 4 days...ugh. Did 5 of 7 workouts (6 of 7 if you count walking 18 holes free cardio)...read 5 of 7 Lessons and made good food choices...not great, but good. And a glass of wine or two may have passed over my lips socializing with a few workmates. Overall, so far, I'll grade myself a C … very average. Average sucks...period.
So...I am bringing a new level of accountability to the balance of this Program. Here's how it will go...as of today I have a Grade of C and I want to earn an A+. The way to climb out of the sucky C grade is to have a clean day...one day at a time. Clean means workout, check...lesson, check...diet, check...blog and/or comment on other teammate blogs, check...and finally...no alcohol, check. Each day I "go clean" I earn a point towards the A+.
This Program ends on July 21st...that's 28 more days (including today). After a clean day today I will have earned a C.1. Tomorrow when clean will be a C.2...and so on. In 10 days, if totally clean the Grade will be a B.0 and so on. The MAX Grade I can earn is an A.8 which will translate to an A+
I will also add in some extra credit work now and then which might help me to make up for a bump or two in the road now and then.
Keep tuned to this channel for Progress Reports.
I have several goals still to reach in the Kenzai-Blitz (KB3 + Ranger + Beach Body Blast + Chisel) … this is the final leg of the Quad-fecta before I take a short break. I have been a bit too lax and now is the time to tighten it up. Someone recently said to me, "embrace the suck" … seems odd yes but it did resonate. The key word is "embrace"...
So let's all embrace Chizz-Sizz and all Grade out with an A+ !!!
This has been my schedule for the past 3 days...I more day to go...
4:10am alarm clock
4:25 to the gym
6am: email and work until 7:30am
8-6pm: work meetings
All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy. All work and no play makes Jack a dull boy.
It was Helen who asked me about my "Plan" for this week. I am sitting in a conference room with 200 of my closest workmates...what could go wrong? In days not that long ago I would be in the bar, eating out and sleeping in...not any more.
I am at these sales conferences once per Quarter and I keep it pretty simple, especially when on Program. Knowing that I can easily get de-railed at night for a number of reasons I set the alarm to wake up around 4am (see picture) to get my workout done. No distractions and the gym area is ALWAYS empty. Then I get a little work done before I head to breakfast.
At night I do not attend the planned dinners...too much food, too much drinking and usually people are out too late. I prefer to have a small dinner with a few friends and then back to the room, early. When people ask I simple say I am tired and I am getting up early (which is why I'm tired)…
Boring I know...but it works. No alcohol, better food choices, good conversation with only a few folks and early to bed and early to rise. I'll do this every day which helps me escape the headwinds and any cliff dives into the bad choices abyss.
I am looking to lose another 6-10lbs. and drop another inch or two on my waist. And, I am in search of abs! Let's all stay strong and stay disciplined! As Coach Wooden has said, "it's the little things that make big things happen"
I have been somewhat MIA since last Thursday...seems like such a long time ago. So, full disclosure...Thursday after the Day #4 workout I left for a long weekend of friends, food, drink and golf. Knowing that diet was to be locked in on Day 8 I did take FULL advantage. Friday was a one day golf tournament with HIGH SCHOOL friends, 36 of us...this is an annual event and as you can see from the picture to the left I took home the Trophy, albeit the 2nd place Trophy!!! Damn! Missed it by THAT much. The 2nd place trophy is hideous for a reason...it's second place! Whatevah...I get to keep it for a year.
Happy belated Father's Day to all the Father's out there in the Kenzai Kommunity. I celebrated by installing a few (new) storm windows, hanging a new Bird House for the lovely Eileen (my Father's Day gift to her) and oh, yes...more golf! I walk 18 holes most often and did so yesterday...can that be my alternate cardio? Hmmmmmm, not sure really cuz it certainly is not that difficult. Don't think I mentioned I missed Friday AND Saturday workout cuz, well...ya know...it's often that way when I get started on a new Program. I usually trip and fall right away and then go strong --- that's the Plan.
0:Dark:30 this morning for A-side of the album. 14 minutes per cycle, not too too bad I guess. Although this morning was not really that tough a workout honestly I still sweated out the weekend. I'm taking it easy on the Burpees...I am doing them but at a somewhat slow pace. Last year a bad burpee strained my lower back which put me down for a bit so I'm being more careful.
Anyway, as Koach Supahmum Sharmali said...let's lock it in! Abs are made in the kitchen! I'm hitting the reset on the NBoS!
And oh yeah...I'm on my way to New Jersey for 5 days...Sales Meeting...headwinds for sure but I have a Plan...
It's biking season here so I'm starting to get out and about now and then but I do need to get into a routine. I have a few fundraising rides on the calendar and they are fast approaching...mileage anywhere from 50 miles in a day to 192 over a weekend. Chizz Sizzle is an intentional part to my overall conditioning and desire to move a few more El-Bees (lbs aka pounds) off this old frame.
Never have I used Strava before but did finally download it onto my phone and took it for the first spin yesterday -- after the Chizz Day 1 workout. I want to do a little extra each day so yesterday was a quick 17 mile spin. Strava said I rode 1.2 miles at an average speed of 56mph...wow! Perhaps I need to go back and read the directions. Anyway, I'll figure it out and then can share some island rides with everyone.
Today I had the entire gym to myself (picture below)...this is the dance studio room at my hometown gym. I am hitting the road on Thursday for the next 9 days so I'll be doing Kenzai on the road (KOTR - new acronym). My destination has a great gym but diet will be challenging...but I'll figure it out. I do travel a fair amount so this is nothing new.
Day 2 was another good workout...left a puddle of sweat behind. I have struggled in the past with HT and DHT due to wobbly shoulders but today I did pretty well, was happy with my output. Finished Cycle 2 in 16 minutes including stretches. But my damn toes are hurting from those HTs! Also, I pushed out 10 Chest Dips no problem...never before have I been able to push 10 in a row and today did it twice - FTW! I blame The Ranger work earlier this year for the Chest Dip endurance.
I let a few pounds creep back on over this past month and I'm looking forward to Chizz-sizzling dat sh!t off! As my good friend Peter Cetera once said, "only the beginning..."
No Booze Streak: 1 (hahahahahahaaaa)
Ready, Set, GO! This will be my 3rd attempt at Chizz-Sizzle. The first time I crashed and burned...it wasn't pretty. Last year I got sick in the middle and tried to power through it...no dice...dat wasn't happenin! So, here I am again, third time's a charm.
I'm coming off a Kenzai tri-fecta (KB3 + Ranger + Beach Blast) so I am feeling good. I do think however that I began to suffer from a Kenzai hangover during the third and fourth weeks of da'Blast but managed to finish OK...a little wobbly on the diet --- and after Blast I figured I'd get ready for Chizz-Sizzle … but alas, instead I have been having a golf + eating + drinking party with anyone who will join me. When the weather turns to sunny and 75 degrees with a cool soft ocean breeze and I have this sunset (picture at left) to look at...my discipline often goes right down the crappah!
Anyway...I had a great day yesterday golfing, lunching, drinking with friends on the hahbah and watching the Bruins tie up the Stanley Cup series...a great day to celebrate on all fronts but now it's time to lock in and lock down. The picture below is my last IPA for a few weeks...6 weeks to be more exact. I'm needing to run this one VERY tight so hang on! Here's to you...and here's to Team Bellona.
Day #1 done and dusted! Let's Chizz-Sizzle folks!
IRL: Portland and Blast Review GRADUATION POST
Wait...what happened to the final workout...Blast is already gone from my dash! I took a Field Trip over the weekend planning to finish BLAST this morning (Monday) and poof...BLAST is no where to be seen! Ugh! Now what? Summer class to graduate?
Spent the weekend Bike Riding, hiking up Mount Major (New Hampshire/Lakes Region) and listening to one of my favorite local bands with friends. The first show on Friday night was in Portland Maine and I managed to have a Kenzai - IRL moment with Kenzai greats (see pic to left) Kaptain Ward and Thomas...what a treat! As you can see, I am showing evidence that yes, on Day 26 and IPA or two (or, more...gulp) passed through my lips, NO REGRETS! Next morning managed to crank out 24 miles and change on the bike PLUS Blast workout #27. Then, watched my friend's High School playoff game and following the game, on our way to Plymouth NH stopped off at the base of Mount Major for a quick hike to the summit. Then, up to Plymouth for show #2 at the Flying Monkey. It was an all day affair for me to get home on Sunday so no-Kenzai...the plan was always to finish Day#28 today...now what?!!
Beach Baby Body BLAST was a BLAST...and tough, grueling at times...but oh so effective, and efficient. I was not as chatty on the blogs as usual so I do apologize to the Team for being a bit outa touch. I did miss a few workouts due to travel, that always happens to me. The lessons I thought were particularly insightful and interesting...the days just flew past...and suddenly another month was in the rear view. I loved the simple no bands-only body weight approach. Made it so you could do the workouts almost anywhere. BLAST is the new ReBoot. Having now done KB3+Ranger+BLAST I did suffer a bit from a K-hangover but interesting that also I found my body ...AND MIND … craving exercise.
So now, after this weekend, my bike riding/training is under way...very happy about that. Chisel is next. Injury and timing have prevented me from completing Chizz-Sizzle in the past so I am looking forward to this one.
Patrick, BLAST is a winnah!