Restart day 3

Yesterday was  pcp day mostly, done my morning 5k walk, I did not feel any calf pain, got back and forced myself to go up and to the exercises routine.  Was nice and I can feel the leg muscles tension.

Food wise was also ok, mostly pcp, I just was hungry and eat 2 crackers with cheese before lunch and another 2 after dinner.

I could weigh myself i am 69.6 I dropped about 5kg in two month, let’s see how the next months will do

Today I wanted to wake up early and do the work up quick to get to work early, awoke up just before 7 but does off for another 45 min , walked my 5k and done day 3 routine , shower brake fast and off to work, I forgot to bring my tortilla to work, so eat a 2 slice bread with cheese and humus, and a snitzel for late lunch, not the best , but will do more tomorrow

I want to weigh and check my fat % tomorrow

Restart day 1

I am about 2 month into pcp, however with my calf problems, walking, work, I did not do well at keeping up with the exercises , in the past two weeks I almost did not do any, so I decided to restart from day 1 . 

Food wise I was mostly ok that times, however here and there gave in to small side steps . I think I broke my 70kg mark, but I will set ,on the scale tomorrow and see the starting point, 

Today I walked 5k and done the first day exercises , I added some swing movement I got from watching David gogins rutine, I might add it to the exercises, 

Food wise was good as well, I think I am doing week 6 diet, 

Tomorrow is  another day, I might try some jumps to see how does it feel, 

Day 48 (46)

Done my morning walk, but this time added 2km out of the 5 running, I was surprised I was able to run that 2k , it was a light jug 7min per km pace, that was nice, however I feel my calf area sensitive the rest of the day.

Shower, morning tortilla and  off to work, skipped today’s exercises. Was a good day at work, done a quick report for one Japanese LP, i always like it when I move fast in response to LP request.

Lunch was chicken set, and got back home eat my apple yogurt , but I could not resist, eat 1/2 tortilla pizza,

Dat 47 (45)

Done my working walk, I also added a 2 min run, I think I will add more running tomorrow, slow and steady. Got back and done the workout, I done about 70% of it, the planks were a killer at the end,

Food wise I was on the spot, morning tortilla, chicken breast lunch and apple yogurt, I feel some hunger but I think it is physiological hunger, , people at the office notice I lose weight, I need to stand on scale and find out where I am,

Also the kids ordered pizza for early dinner, I even did not have the thought to take a slice, not bad

Day 46

Monday, I decided to have a day off pcp, no morning walk and no exercises, dropped the young one to school then off to work, , had a very busy and interesting day, worked to one Japanese LP, then a call with Japan office, I was tasked to map the potential opportunities post corona , was interesting to think about it and try to map it out. Still some more work to be done.

Had my morning tortilla set, bought chicken for lunch, and apple yogurt for dinner, I was still hungry after dinner so had a slice of healthy bread , mayo and thin slice of cheese

Day 45

Had my working walk, decided to skip the exercises , I had some quick calls with Japan, and some work todo before picking up my youngest for here on line programming course, 

Had my tortilla morning set and chicken for lunch, I was hungry before lunch so I had a slice of whole bread and tahini spread, I feel hungry still, but will push it till 200 for apple dinner , 

Day 44

Yesterday was a Saturday, I decide to rest completely and not do even the morning walk, as it is just a jump rope day.

Had a good rest,

Food wise was the morning tortilla set, then late lunch stake and salad with come potato , was good, had also a line of dark chocolate, dinner was apple yogurt ,

Drove my mother in law home to Jerusalem, had a chance to visit my brother, was great to see them after this long corona brake, some cat time then drove back home.

Day 43

Yesterday was on the spot day, I know I was thinking of resting, but David Goggins book is in my mind, and I woke up feeling OK, so done the 5K walk and the exercises, was great. felt good and was able to do most of it with some failures at the end. I can feel the muscle even today.

Food was was also all day PCP.

Today I decided to do just the walk, that was good, I can feel the walking , whole week each day 5K is activating other muscles in the legs, I can feel them. , food was a bit off reservation. morning was whole bread (40g) eggs and salad, with a tahini spread, lunch was pasts with tomato source and tuna, and dinner was 1/2 a bun with tahini, apple and yogurt. not the best but not too far, I also had 2 square dark chocolate.

I prepared the steamed veg, so tomorrow will be better in a way

Day 41 (32)

Went for my 5k walk, my shoes sometime act out, today I got wort on my right let heal, I need to change them,. Got back home and went up to do the exercises , done more of them OK, just not the plank. In the rowing I do 8 sets asi do not have a bar to do the chin ups, I got my left neck muscle cramp, done only 5 sets. I think I am getting old.

Had my tortilla, and off to the office, we celebrated birthday for me and Sivan, so there was cake , had a small slice, eat half, for lunch and dinner I had a medium size curry rice,

I think I am over training and decided to rest until Sunday, my right leg is stilll not well to return to jump rope that I miss badly, I want to resume and be careful,

Day 40 (31)

Happy birthday to me,

Dome my daily walk 5k, got back home then shower and off to work, had 3-4 meeting at the office today, it was great to get back to come work normality. 

Eat my morning tortilla  at around 12 , did not have a chance to go down and buy chicken , so eat a granola bar, and when I got back home around 18:00 had a pasta tuna , then we had cake 

Day 39

Yesterday I done day 29 exercises , started that week fro scratch, I walked 5k instead of jump rope, my leg felt ok, had a call and after the meeting done the exercises, was great.

Food wise was on the spot.

Today done the 5k walk again, but did not have it in me to do the exercises, done just the squats and sit ups , I had a bad day mentally and the price was the training,

Food wise lost a bit of epetitr, could eat only 1 morning tortilla before I had to jump on a call. And eat the other one fork lunch, for dinner had an apple banana yogurt , could not Fi it it as well, bad mentale state. Hope tomorrow is a better day, it’s my birthday

Day 37

Yet another half way day,

I woke up with very limited energy and motivation to do anything, but I started reading David Guggin book , seal mentality and the internal discussion. So I got to the roof and done the needed work out, I even tore one of the rubber bands handle, I did not do the jump rope yet, I hope to start walks next week, and slowly build the program back .

Eat my morning set, and went out to buy the food for the weekend. , for lunch is done tomato sauce pasta , eat it with last veg I I had, forgot to add the tuna, so less protein today, I also could not resist and had 1 burka

Dinner was apple, banana set,

Not surprising I have a feeling I am not losing the weight I want, let’s see Sunday.

Day 36

My leg calf are still out of order, so no June rope yesterday and today, I expect it to take weeks before I can regain jumpping rope,

Regardless I dope the needed exercises, was satisfying ,

Food wise was good as well, slough yesterday we had cake for out of the people at the office, it was a crumble cheesecake, in respect I took a small piece . Today was spot on.

Next week I am planning to move on to 29 week program, both diet wise and exercises wise.

Day 34

My leg still hurts, so it was also yesterday,
Yesterday I could not jump more done the exercises, just rested. Food wise it was on the nail, no snacks or anything but pcp

Today I drove my gauge tear north, and done the exercises on the beach, no jump rope today, but done day 22 exercises, it went well, I will need to move along. The days soon,

Food wise, I eat my morning tortilla around 11 as I reached the office, then lunch at 17 back home, was pcp all the way, I will also need to move the eating to the next week soon as well.

So far not so good in terms of jump rope, I am pissed that my leg injured and I can not jump, I was in the groove with it, not I expect it will take 3-4 weeks recovery, I hope I can start a walk instead i, perhaps next week

Day 32

My leg is not good at all, during the training , no jump rope, Donne a few hips, and the calf got tore gain , I completed the exercises , all but the last set of leg up 

Eat my morning tortilla ,  

Day 31+32

Not a good day at all!

I woke up with dedication, dropped the kid to school and got back home for the workout. done the quick warmup I do usually, and planed to jump rope for 11Min, I guessed it would be about 1.1-1.2K jumps

As soon as I started jumping , especially with alternating feet , my right leg tandem burned in pain and I needed to stop right there, it was sensitive and I had a limp. I stopped the work out all together.

rest of the day I eat the PCP way, resisted a great cake that was in the office fridge,

This morning my leg was less sore, I done the workout without the jump rope, I think I will rest jump rope for a week and see, may start walking / running a bit

Prepared lunch (chicken Brest tortilla) and had tortilla breakfast and was off to the office. I also weighed myself 71.6, that is 3.4Kg off from starting. little win at the not so good days

Update from last night , my daughter asked me to make pizza, another one of my criptonite, I made a decision to have some, it was a very slim base, and topping of tuna, also has a small glass of beer, was ok but not are spectacular as I expected, but I do make a mean pizza

Day 29 and 30

No pcp in these 2 days,
Yesterday my legs hurt from the intensive jump rope the great 2 past days, I think I over done that 13 min gave me over 1,500 jumps while I should be at 1,200 or 1,300, today was busy day and I could not spare the time and guess I needed some more rest, in any case I redone the week, so I cam at day 25 exercises

Food wise I was generally on rout, today I was hungry and eat a slice of healthy bread and tahini spread. Not sure I will lose weight this week.

I feel a bit winded from the project. I hope to regain focus this week and continue strong. Planing to get back on the horse tomorrow morning.

Day 29

Started this morning driving my daughter to her navy base, dropped her off and headed down to the beach for training, jumped rope for 13 min, it was very intense , I had a very good rhythm but I think i over done it, I feel pain in my legs. I hope it will pass for tomorrow . 

I decide to redo the exercises of week 4 again the strengthen up, it was not easy at all

The other exercises were ok, 

Drove to the office and eat my tortilla set, I should eat 60g carb, eat 80 and reduced the carbs from lunch that were chicken tortilla,  

Day 28

Saturday, jumped rope for 14 min, the night before I spent some time on YouTube to review jump rope and boxer skip. A few years back in HK business trip I bought a RX jump rope, I love it. It is worth the cost, I am considering making a havier rope to increase the effect, I will try to DIY .

The boxer skip also was very interesting I can feel it help my today’s jump to be better and improve. I had fun.

Food wise was good , eat my morning tortilla set, and chicken, Vega tortilla for late lunch, for dinner I stepped out of pcp and eat a very small piece of cheese cake

I decided to redo this week exercises , this time pcp is my only activity, the first time around I done aikido 2-4 times a week, I could get some extra exercises and strength, this time it is only pcp, so to get stronger I decided to re do last week . I do not feel ready to increase to more complex exercises like next week yet. I am at no hurry

I want to see my weight tomorrow morning if I changed at all?

Day 27

Today was half way in kind of a day, its a holiday so normal is out, woke up later, had a cold coffee and done the jump rope, that done it downstairs, that we OK, however I done only half of the exercises, squats, push ups and v sit ups. did not have the space to do the others,

V sit ups - for the past year or more my lower back is still and hurt in some movement, in the v sit-ups I could raise my legs and my head, upper body up, but could not do a real V shape.

I am thinking internally if not to repeat last week exercises to get extra strength before moving on to more complex exercises

Food wise also not good, had my regular breakfast tortilla, than for lunched a cooked the family curry  rice both vegi version and meat version, I decide this lunch to join the family and eat a curry plate, did not put too much rise , in addition I eat a small slice of cheese cake. for dinner I am planing just a sliced apple no more

waiting for tomorrow Saturday for just jump rope.

I have a feeling that I was OK so far, I can see results but I start to feel some loosening of discipline, I need to get back to normal days.

Day 26

Today is a holiday eve, so woke up and done the workout, jumped rope for 12 min, then run via the program, was ok, plan was shit, 

Run to get the food for the long weekend, breakfast was my tortilla set, for lunch it was not the best , I made cream mushrooms pasta for all, done my whole wheat past 130g and a tuna, I used some of the mushroom cream souse instead of vigi , was just an easy way out, 

As both for holiday and indulgence I had a 1 slice of home made cheese case my mother in law brought it, it was nice, did not take a 2nd serving, for dinner I had a 1/2 of Burke which I live (my criptonite) and a banana yogurt oatmeal , I could eat only half of it   Waiting for tomorrow to get back in line 

Day 25

No jump rope and no sets today, schedule was not open for it. I drove my daughter to army in the morning, then ruched to work to close open issues,  food wise eat my morning tortilla set more towards noon, apple in mid day and rushed home around 17:30 , for lunch dinner had my tuna penne set, I think it was a few extra grams of card and veg, not hungry for dinner

Tomorrow is a holiday, so will have time for workout and shopping for food for the long weekend

There was a holiday buffet arranged at the office, it was on the beach at Herzliya, was a very nice table set with cheese  spreads bread, i did not eat any, was easy to resist, luckily I need to leave early and pick up my daughter fro bus ride getting back from base,  

Day 24

 Yesterday was also a great day, 12 min of jump rope , and most of the sets were good, plank was hard, forgot how much hurt it is.

Food wise was also on the spot.

Day 23

Today was a good day as well, I am felling I got myself into a PCP groove, brings me back 10 years ago , I wish I was in Japan as well.

This morning I drove my daughter to her army base, it has been 2 month since the corona and now they are OK to return to regular service. it is up not by the sea. I dropped her off and had a few conference call from he iPhone in the car, who needs an office these days,

then a drove 2 min to the beach, there was a running lane, and a grass space, with a cushioned training machine space, this is where I done my work out, I jumped rope for 12 Min, took some spare 1 min due to the strong wind, I needed to stop every now and then, but it was great. then done the sets  .   there was an old lady also training and doing her stuff ( I think she was over 70 easy) she started talking with me in Russian , when I told her I do not speak it, she was surprised, she said "you work out so well, like only Russians do...:-) " it was funny.

finished the training then back to the beach near by, had my breakfast (it was almost 12:00) tortilla set, got dressed in the car and wen to meet a good friend of mine working at the Technion, Israel MIT, he is also doing the Kenzai program. it was soo great to see him and chat, and learn about interesting technologies the university is working on.

I picked my daughter and we drove back home, had my chicken Brest tortilla lunch, but this time I reduced the carbs to 80 in stead of 130, I used the spare at dinner with oatmeal , banana and 20g-protein yogurt.

Day 21 and 22

Yesterday was a good day, it was only Jump rope day, so jumped for 10 min, that was great, food wise I kept it PCP almost, I had to have something sweet so took 2 square dark chocolate.

Today was up , had a bit of low energy and I was tired, but I stick to the program and done the exercises , just a few I failed in the last set, it felt good, then my tortilla breakfast , prepared a quick lunch put it in a box and off to the office, later around 14:00 or so I took out the box and had my lunch, yummy , got back home in time to pick up my younger daughter from school and we had an online programming lesson for her.

dinner was almost no carb, I had a Banana and a Yogurt pro with 20 gram of protein (never had that one before, added a table spoon of oatmeal

I am not sure about no carb dinner in the way that I need to take oatmeal every day in hope to lower cholesterol , I had it for dinner for the past 3 weeks, how would I let it go? I need to think about it a bit

Day 20

Today was a better day for sure, first its a Friday:-)
dropped the kid to school, drove the my son to his school and was back quickly, and off to the roof top for the training, initially when I was it is lunges day, I was thinking to switch the trainings, but dug in and done it.
Jumped for 9.5 Min, I thunk it was 1,1K jumps, according the the watch. then all the drills, in some reached failed in the last sets. it felt great. one thing I changed is that I brought boatel of water and drank it during the workout, usually I do not do that , feel my mouth dry, and drink plenty past workout.

one down eat my breakfast tortilla, and off to do the pre weekend shopping, back to pick up my daughter  from school, on the way back home ( just 5 min walk) we stopped at the part to see some friends, the kids go to the same school and class, was great to be in the outdoor normal again.

backed home cooked lunch for the kids, and then done my veggie steaming, and lunch pasta tuna set, was carving some sweat so I took 2 squares, took a 2 hours nap and had a 1/2 yogurt with a tea spoon of Cherry Jam, ( I needed something sweat)

for dinner I changed and took a Banana Oatmeal and mild

I home that the oat meal will help with my high cholesterol numbers, I need some times when the situation is more normal to take a blood test to see how my numbers are, I hope both the PCP and Oatmeal will make a big change, I want to avoid the medication as much as possible

Day 19

Yesterday was not the best day, I had a 9:00 zoom call, so I needed to go through the training very quickly, ended up just doing the rope jumps, 9.5Min about 1K jumps. tried to start the other drills but gave up quickly, and moved the my home office for the call.

It was scheduled for 2 hours but lasted only 1, so I can hit the shower and eat my breakfast tortilla set.

Then I had another call, this time it was the project with the company that relocated me to Japan 16 years ago, they have asked my help over a year ago to help them rebuild Japan again, I tried to help as much as possible, but the market changed and our old partner attitude and attention shifted. This call the Japanese asked to terminate the long time relationship, (I connected them back in 1997) , the business is small and their management attention changed.

Late lunch was my tuna-Pasta set ,

Day 18

Yesterday was a very good day , just dropped the kid to school and came back for the workout on the rooftop. These days are a heat wave in Israel Temp can be up to 40, so it was hot, done 8.5 Min jump rope, could maintain a very good pace , according the the watch I done over 1K jumps. then done the rest of the sets to failure at the last sets. felt great.

then had a quick video call with one of the Japanese partners, hope it will pan out. and got to the office. some of the staff are slowing getting to the office past Corona times.

I managed to have breakfast first, my usual set of tortilla, mashed hard boiled eggs with some yogurt, and veggie , it was great. did not pack lunch, so had an apple at the office and once I got back home about 17:30, cooked quick whole wheat pasta, tuna (from can water based) , veg and Yogurt - was great, I missed that one for long time.

Ilan

Day 16 and 17.
Yesterday was a very good day, although the heat wave in Israel, I done the work out to its fullest, I dune the work out of day 16 ,

This morning, I woke up got the kid to school, then when I was back home preparing to do the work out the school called that I needed to bring a paper for my daughter , that can not be submitted electronically (which I did) so I rushed and gave them the paper, then got up the roof for the workout.

Jump rope was great, done 8.5 minute jumps, my watch app quoted bit over 1,000 jumps, not sure how accurate it is, but I think I done well,

All the rest of the training was not good,  I hate lunges, and done the abs and that's it. it is funny I was soo hyped and motivated for this morning training, and it went bad. no worry tomorrow is a mother day

Day 15 - actually not

Day 14 went very well, just the jump rope. was able to complete it in a breeze,

I have a Garmin watch, and I uploaded an application for Jump rope, the jury is still out on how accurate and effective it is, still its a game for big boys to play with. lets see

Day 15 was not at all, I could only go to sleep around 05:00 last night, so just 2 hours of sleep for me,  do not know why, but shit happen. it is a also a heat wave in Israel these days, so decided not to do any  of the training and pick it up tomorrow , I will do day 15

food wise was also not great, had my usual breakfast , that I just LOVE, I could find in Israel tortilla similar to the flavour I had in Japan , so I am OK in that perspective. however much was not good at all, the chicken Brest came out hard and not pleasant to eat, so I open a can of Tuna instead, I hope not to have hart burn tonight. , plan to go to bed soon and hope to sleep well so I can do the training tomorrow.

I am also thinking it is time to get back to work at the office, perhaps after tomorrow morning zoom call .

nice to blog things out

At it again

10 years passed and I decided to redo the program, not sure anyone will be reading this, but I write it anyway.

I tried a few times to redo the program, but I think I am on the rhythm now. I am at day 13.

Since finishing the program, we were forced to leave Japan back to Israel, due to the March 11 2011 earthquake and Tsunami, one  day we were in Japan, the other day we need to fly back to Israel. However we found out , few days after the Tsunami that we are expecting our third daughter , she is 8 this year.

I was never able to get back on the path of fitness, 2 years back I picked up running and likes it , done 3 times a week and reached a 8KM distance, however the current Corona put a stop to this. Hence my wish to return to PCP (know it is called Kenzai today)

Started 2 weeks ago, we have a roof top terrace , and a deck, I was thinking a few days how to jump rope on the deck with out destroying it, finally I used a tatami mat and it is great.

been keeping up with each days exercise and nutrition, so far so good,

my starting stats:
weight: 75Kg

strange and funny to start posting as well

Ilan