Dan Juson's Fat Loss Program

[daniel juson]

4/4/04

Slavlyanski byeg 30 mins
RPE:5
RT: 3-4

WW Intermediate

Need to re-watch the running tape. Overall felt great throughout the run especially thru the middle and end. Did not sap energy at all but felt more energetic thru and afterwards the process. Tried to focus more on skill acquisition/refinement of efficiency vs. effort and time vs. distance.

[Doug Szolek]

Dan, looking forward to seeing your progress bro.

[daniel juson]

4/05/04
Am
20 sets of 5 for 20 mins with #15-- swing to shoulder park/squat
RPE: 7
RT: 5
WW intermediate

--Harder towards mid-teen sets and onward. Focused more on Performance breathing during these sets. Stiff back after 20 mins. Legs shook a bit.

PM
20 sets of 5 for 20 mins w/15#-- inward/outward pendulums + side step
RPE: 6
RT: 5

--Felt good. Not too taxing. Focused on performance goals of tracking club w/eyes and locking out arm by bringing clubbell 45 degrees from parallel to ground at start of pendulum action.

Rolled a bit with brother and friend who digs ROSS/mma. Fun but got chocked. hehe. Lookin forward to studying ROSS.

[daniel juson]

4/06/04
WW Intermediate

Bodyflow ~20mins.
Spinal Rock (Roll back and foward) + Reverse Long Arm roll (over arm "A") + Foward Long Arm Roll (over arm "B") + Lateral Shoulder Roll (over arm "A") + Spinal Rock (Roll back and foward) + Reverse Long Arm roll (over arm "B") + Foward Long Arm Roll (over arm "A") + Lateral Shoulder Roll (over arm "B").

RPE: 8
RT: 3

--Lots of room for work and improvement. Focused on exhalation upon compression to relax and be breathed by movement. Felt great after session.[/code]

[daniel juson]

4/07/04
Am
20 sets of 5 for 20 mins with #15-- swing to shoulder park/squat
RPE: 7
RT: 5
Warrior Wellness™ intermediate

--Seemed hard today. Probably tired.

PM
20 sets of 5 for 20 mins w/15#-- inward/outward pendulums + side step
RPE: 6
RT: 5
--Felt good. Not too taxing. Probably ready for sets of 6.
Scott H. of CST Delta came over and we worked on bodyflow and clubbell nuances. Hes a super athlete.

[daniel juson]

4/08/04
AM
WW Intermediate
~20 mins bodyflow w/above mentioned kinetic chain
RPE: 8-9
RT: 3
--Was tired. Much work to do w/this chain but am up to challenge to test myself and deepen my practice.

PM
Low to no volume skill practice of clean to order and parry casts w/bruiser GTG style 2X couple of hours spaced apart. Felt good.

Prime your bioenergy

---finished with lower dog breathing and full body vibrational drill. Felt relaxed afterwards.

[daniel juson]

4/09/04
Am
20 sets of 5 for 20 mins with #15-- swing to shoulder park/squat
sets 1-11 RPE: 5, RT: 6
sets 12-20 RPE: 6-7, RT: 6
Warrior Wellness™™ intermediate

--Felt good at sets 1-11. 12-20 seemed harder. Will probably do 1-2 more workouts at 5 rep range for adaptation. Legs were a bit shaky which kinda interferred w/WW.

PM
20 sets of 5 for 20 mins w/15#-- inward/outward pendulums + side step
RPE: 4
RT: 6

--Groovin. Feel ready for 6 rep range. Felt good, got blood flowin.

[daniel juson]

4/10/04

Didn't get around to body flow but met with friends and explored cbells, kbells and skateboarding. Active recovery.

[daniel juson]

4/11/04

Slavic Running: 40 mins.

--Felt great. Ready for upcoming week :)

[daniel juson]

4/12/04
Am
20 sets of 5 for 20 mins with #15-- swing to shoulder park/squat
RPE: 6, RT: 7 sets 1-14
sets 15-20 RPE :7, RT: 6

Warrior Wellness™™ intermediate

--Less leg shaking, probably adapting to load. Was harder towards end of cycle and back just a tiny bit stiff.

PM
20 sets of 6 for 20 mins w/15#-- inward/outward pendulums + side step
RPE: 5-6
RT: 6-7

Prime your bioenergy

--Upped the rep range to 6. Felt great and feels like skill is grooving.

[Doug Szolek]

Good work Dan :D

Keep it up.

Also, don't worry about swapping your structured active recovery for some other fun activity as long as it's an activity that engages your whole body, which you know how to do well enough so that your not stressing your already taxed nervous system, and that you don't do it to the point of fatigue. Keep it all as play time.

In faith,

[daniel juson]

Play time it shall be :D. Thanx again Coach!

[daniel juson]

AM
Bodyflow w/above mentioned kinetic chain. ~20 mins
RPE: 8, RT: 4-5
WW Intermediate

--KC was kinda hard so did component BMEs and tried going slow to ease into the groove of things. Felt more relaxed afterwards.

PM
Bodyflow w/above mentioned KC ~30 mins.
RPE: 7 RT:4-5

--Tried back spinal rock and was able to touch feet to mat :o . Wow wasnt expecting that(especially w/my big pack on my stomach). I guess the AM slow session really greased the relaxing groove. Was able to even pull off a rough neck roll for first time.
I reminded myself and bro to be aware of tension throughout movement and not to fight it but rather 'melt' w/it. Build awareness. Also upon effort or compression especially in neck/shoulder movements to exhale and relax. Great session.

[Scott Sonnon]

Congrats on your progress, Dan!

[daniel juson]

Thanks Coach Sonnon!
4/14/04
AM
Swing to shoulder park/squat
20 sets of 5 @20 mins
RPE: 6, RT: 6-7
WW Intermediate

--slightly less stiff back and leg shaking. Slowly adapting to load. Sets 16+ were more challenging

PM
Inward/outward pendulums to side step
18 sets of 6 @18 mins
RPE: 5, RT: 7

--Skill is groovin. Felt great.

[daniel juson]

4/15/04

--Listenin to body/intuition to take a full rest day today. Sleepin early tonite to help recover from last nites spontaneous session of beer and pizza with some of the local Tribe.

[daniel juson]

4/16/04

Unfortunately caught the cold so I'm taking a rest day or two. I may have overtrained a bit with all the extra 'practices' lol so I'm gonna tone down a bit and just stick to current routine.

[daniel juson]

4/17/04

As usual takin the day off to recover from cold. Probably gonna eat less today and eat more fruits and veggies to facilitate recovery. Have a great day!

[daniel juson]

4/18/04

On the road to recovery. Coach Sonnons rant on intuitive recovery couldn't have come at a better time. Another rest day takin it easy and drinkin plenty of water. I remember the day I got sick when practicing skills, the 15s felt way heavier than usual. Should have stopped right there and then. Listen to your body.

[daniel juson]

4/19/04
Day of rest. Can't wait to get over this cold/flu bug. However I'm having a blast reading all the posts here. Noticed that more videos being posted which is way cool. Who knows maybe posting bits and pieces of workouts/training ideas on video will become commonplace. Have a great day everyone!

[Scott Sonnon]

Dan, get well soon, amigo.
Yes, with the new website, there will be a massive hi-tech leap coming!

[daniel juson]

Thanks Coach!
4/20/04
Another rest day but feeling much better. Will attempt to do a light WW session tommorrow to gradually get back into the groove.

[daniel juson]

4/21/04
AM
A light WW Intermediate session

--felt awesome as I did it in between classes at PSU's park blocks are. Air was so crisp and clean, was surrounded by green grass and tall trees. Felt in tune w/nature.

PM
light Prime your bioenergy session

--felt great also. Was a bit dark out but O2 was refreshing from staying indoors most of the time. Will repeat tommorrow to gradually get back into things and help facilitate healthy homeostasis.

[daniel juson]

4/22/04

WW Intermediate light

--took it real easy w/WW. Thinking about doing some light recovery work with the #10s. We'll see. Feeling much better overall however.

[daniel juson]

4/23/04

AM
WW Int. Light
Parry cast and swings w/#10s
RPE: 3, RT: 8

PM

Parry cast and swings w/#10s
no to low volume
RPE: 3, RT: 8
Prime your bioenergy

--Feeling good. Did active and very light recovery work w/#10s. Kept focus on practicing skills and 'experiencing' or 'getting inside' each exercise. Planning on starting my program again on monday but conservatively. I'm in this for life :)

[daniel juson]

4/24/04

AM
WW intermediate

10-15 mins of bodyflow
slow work with spinal rocks

PM
10-15 mins bodyflow same emphasis on developing spinal flexiblity

--Getting stronger by the day. I really want to slowly but surely build spinal flexibility to really be comfortable doing neck rolls. Practiced spinal rocks, variations of shoulder rolls, long arm rolls etc with slow melting tempo. Feel relaxed and progressive. Looking forward to practicing with the local tribe tommorrow.

[daniel juson]

4/25/04

No real routine today as some of the local tribe got together to practice CST, kettlebells etc. Was a fun and educational experience interacting with likeminded knuckledraggers in the area. Looking forward to future sessions. Connie, it was a pleasure to finally put a face to a name and look forward to future knuckledragging.

I wanted to add another dimension of accountability on my log and actually track my weightloss progress by weighing in each sunday and tabulating progress or regress on the forum. So here goes:

current weight: 248lbs

Hopefully will be 247 or 247.5 next sunday. I'm planning on going back to the program tommorrow keeping in mind to focus on quality of movement and skill for health and fatloss/improving physique as a by-product. Talk to you soon.

[Scott Sonnon]

Way to spread the word, amigo!

[Connie Brown]

4/25/04

No real routine today as some of the local tribe got together to practice CST, kettlebells etc. Was a fun and educational experience interacting with likeminded knuckledraggers in the area. Looking forward to future sessions. Connie, it was a pleasure to finally put a face to a name and look forward to future knuckledragging.
Right back atcha Daniel! It was a blast. I'll put more thots in reply to the announcement about the Portland gathering.

And now that I know you are there with that awesome home gym.. :D :D

[Scott Sonnon]

Home gyms, especially co-op garage gyms are the way to go!

[daniel juson]

--Woke up too late to start double D therefore just practiced some basic skills with the bruiser. Will start tommorrow w/bodyflow.

PM

WW Intermediate
ABC Parry/reverse Parry casts
very low volume RT: 4 RPE: 8

Side swings RT:4-5 RPE:6-7

Did similar session later that night.

[daniel juson]

4/27/04

AM

WW Intermediate

Bodyflow session ~20 mins.
Basically did the components of the KC doug made for me separately.
RT: 5, RPE: 7-8

---Again focused on relaxing through the movements. Sometimes felt valsalva effect and therefore took long pauses between moves and focus more on exhaling and not holding in air. On somedays I can touch feet on back spinal rock and somedays I can't. Fear reactivity in the works I think. Did no evening session whatsoever since I felt tired and weak and need to listen to body and intuition.

[daniel juson]

4/28/04

AM
20 sets of 5 in 20 mins swing+shoulderpark+squat
RPE: 5-6, RT: 7

WW Intermediate

PM
18 sets of 6 in 18 mins I/O pendulum+lunge
RPE: 4-5, RT: 7-8

---Skill is groovin. Will step up to next level of density. Hoping to reach full density w/in the next 4 weeks, recover and possibly try something new.

[daniel juson]

4/29/04

Afternoon
Body flow:
Components of KC
F/R spinal rock, F/R long-arm rolls, shoulder rolls
RPE: 6, RT: 5
~20 mins

Evening
same BF session ~10 mins
WW Intermediate

---Getting easier to touch feet to ground on back spinal rocks; spinal flexibility improving and gotta give props to incremental progression, deepening the daily practice and melting w/tension.

[daniel juson]

4/30/04
AM
18 sets of 6 of CTO+shoulder park+squat in 18 mins
Sets 1-9 RPE: 5-6 , RT: 7
Sets 10+ RPE: 6-7, RT: 6-7
WW Intermediate

PM
16 sets of 7 of I/O pends+lunge in 16 mins
RPE: 4-5, RT: 7
Prime your Bioenergy

--AM session was a killer. Starting at around set 10 and onwards legs started to shake a bit. A few sets later started to feel back aching just a bit and about sets 11+ I really had to performance breath in rest periods and tried literally smiling through the comfort and increasingly perceived effort and performance barrier(O2 debt). It also seemed that through those difficult sets the rest periods were sooo short! I do want to go past this stage so I will stick to 18x6 but will cut back on reps during really difficult sets and build up on from there. PM session was much easier and had a nice long session with Prime bioenergy drills.

[daniel juson]

5/01/04

Afternoon

WW Advanced

--Finally tried my hand at adv. level WW and I got a lot of work ahead of me. The 4CBD is a killer.

[daniel juson]

5/02/04

AM
WW Intermediate
Slavic Running ~30 mins.
RPE:4-5, RT: 5

weight: 249lbs :(
Next weeks goal: 247-248 lbs.

--Weight went up a bit but then again I haven't exactly been eating the greatest which seems to be one of my weaknesses. Re-read Connies article on diet sophistication and gauge myself as definitely being in the 'form' phase where I need to work more on putting the good stuff into the diet equation. I am considering putting a food log on this same page to further 'motivate' myself to watch what I eat.

[sin_goodfellow]

Daniel,


Sometimes the weight going up on the scale isn't a bad thing. It might be some added muscle. I had a similar period of being too sick to do much training after a few weeks of my interval intense training only to find myself a little heavier when I got back into training. I was dismayed, but then I found myself stronger and understood.

I'm starting to dissipate the last of my stubborn fat and I think the toxins stored in them hit my system causing a " toxin purge" cycle that was similar to my body responding to a virus invasion. My body took the time of relaxation to repair my damaged muscle...wala, increased mass/strength.

It's always an inspiration to me to continue striving when I read of people doing the same, thank you for sharing your striving with the Tribe Daniel.

[daniel juson]

--Jesse, I appreciate your support and thanks for the encouragement :)

5/03/4
AM
18 sets of 6 in 18 mins. swing to shoulder park/squat
RT: 7.5, RPE: 5

Afternoon
WW Intermediate

PM
16 sets of 7 in 16 mins. I/O pendulums to side step
RT: 8, RPE: 4-5
WW

--Morning session is getting a bit better less feeling of O2 debt, a bit less leg shake and back ache altho there is still slight presence. Adapting baby! PM sesh is pretty laid back and I feel that skill is coming along, I think I'll try the AM session where its at one more time and bump up the reps in the PM sesh.

[Scott Sonnon]

Keep it going, amigo. It's not IF we do not make our goals, it's WHEN we fall short, and how fast we recover mentally, physically and emotionally from a falter. We're with you.

[daniel juson]

---Thanks coach. I like your approach of the performance spiral applied to life in general and its utilization for speedy recoveries when things go awry. Pure gold.

5/04/04

AM
Warrior Wellness int.

PM
Bodyflow ~15 mins.
Spinal rocks, lateral shoulder rolls, F/R long arm rolls, neck rolls
RPE: 7, RT: 4

WW int.

---Am enjoying myself in this cycle. Feel like my spinal flexibilty is grooving in good. Hoping to finish this cycle within the next 4-6 weeks.

[daniel juson]

5/05/04
AM
18 sets of 6 in 18 mins swing to shoulder park/squat
RPE: 4.5-5, RT: 8

WW int.

PM
14 sets of 8 in 14 mins I/O pendulums to side lunge
RPE: 5.5, RT: 8

--AM session: experiencing much less leg shake and back ache so SAID is at work. Will go for 16 sets/7 reps next time and see what happens.
PM: Suprisingly, found 8 reps starting to be more work. Perhaps was just tired and/or here is where the challenge begins.

[daniel juson]

5/6/04

Felt a bit tired today so took the whole day off. Will get back on track tommorrow.

[daniel juson]

5/07/04

AM
16 sets of 7 in 16 mins swing+shoulderpark+squat
sets 1-9, RPE: 5-6, RT: 8
10-16, RPE:7-8, RT: 7-8

WW int.

PM
14 sets of 8 in 14 mins I/O pends+side lunge
RPE: 4, RT:8

Prime your bioenergy

--Went a notch up on the morning session and was getting to be challenging towards the latter sets. Slight back ache and leg shaking towards the last two sets. I must say that this is pretty challenging as the rests are getting shorter which keeps me having to 'smiling' thru the distress. I had to performance breath myself to normalcy at the end of the 16 sets(probably eating too much dairy and getting allergic/asthmatic). Evening session was relatively easier and will bump up one notch.

[daniel juson]

5/08/04

WW int.
Bodyflow~20 mins.
F/R spinal rocks, F/R arm-shoulder rolls, lateral shoulder roll
RPE: 7, RT:4

--took it easy today.

[daniel juson]

5/09/04

WW int.
--went for a walk(~30 mins) w/family and a friend in place of slavic trotting. Went up a bit on the weight altho I know its water. I think I have to start keeping a food log as often times my tendency to not eat right takes over. I think the log will help a bit in creating better 'form' (ala CBrowns article).

Was able to get to 247 but went up to 251 in water weight the next day. Hope to make it to 240somethings and will start a food journal on this thread if its ok. Thanks for reading.

[Scott Sonnon]

Dan,
Check out Kathleen DesMaisons' books. Don't worry, amigo. Keep steady.

[Connie Brown]

I still keep a food log. I found out my tendency is to forget to eat or to put it off, and then I get into trouble. log told me that.

[daniel juson]

5/10/04

AM
16 sets of 8 in 16 mins. swing+shoulder park+squat
sets:
1-6 RPE: 4-5, RT: 8
7-10 RPE: 6, RT: 8
11-16 RPE: 7-8, RT: 7-8

Afternoon
WW int.

PM
12 sets of 9 in 12 mins. I/O pends.+side step
RPE: 4, RT: 7
Prime your bioenergy

--Morning session was tough particularly at the last half of sets. Nice thing was slight leg shakes and back stiffness was felt during last 3 sets.
PM was more challenging in that doing more reps challenged my being able to keep focus/attention on movement, breathing, and structure; in other words proper form.

Food Log

Breakfast:
Bannana
Wheat bread slice w/peanut butter
Kashi wheat cereal
Coffee

Lunch:
Taco salad
burrito

Dinner:
apple
Kashi wheat cereal
Kievski tort(piece of russian cake)

RPE: 5, RT: 4

--I know, I know...maybe a bit excessive but do what ya gotta do. Plus I'm using ALL the tools of CST (thanx connie).

[Connie Brown]

hi dan, do you want feedback on the food log?

I am with ya all the way!

[daniel juson]

Most definitely :)
Thats one of the reasons why I posted 8)

[Connie Brown]

Okay then, in the spirit of "putting the good stuff in:"

how much protein are you getting in your serving sizes?

the rule of thumb for .4 - .6 gram of protein per pound of body weight
would say you would need about 42 grams of protein at each meal.
(the rule of thumb is from the PnP book which is close to the US RDA)
I know also that some strength athletes go up to 1 gram of protein per pound of bodyweight per day.

[daniel juson]

Wow, I havent kept track of protein intake since my bodybuilding days. Well, this morning I ate 2 eggs and had Kashi wheat cereal that says high protein content and and had soy milk.

[Connie Brown]

alas, if you don't get enough protein the whole machinery doesn't work as well. You are about halfway there with the 2 eggs and kashi I bet.

I sure have to pay attention to enough protein because if I don't I skimp.
who wants to stop and eat anyway!!!!! :?

[daniel juson]

5/11/04
AM
WW int.

PM
Bodyflow~30mins
F/R arm-shoulder rolls, F/R spinal rocks, lat. shoulder rolls
RPE: 7, RT: 5

---Felt great. Spinal flexibility improving slow but steady.

FOOD LOG

Breakfast:
apple
kashi cereal
eggs

Lunch:
olivyei(russian salad)
apple
2 tacos

Dinner:
apple
olivyei
kashi
2 small pieces of homemade pizza
RPE: 5, RT: 5

---got some work in the protein dept. Also need to drink way more water.

[daniel juson]

5/12/04

--Due to poor sleep I was not able to finish my practice today and ended up cutting the AM session short. I will take the rest of the day off and possibly all of tommorrow but may do bodyflow if energy permits.

AM
Only made it to 12 sets/16 sets. Swing+shoulder park+squat
Sets: 1-6 RPE: 4, RT: 4-5
6-11 RPE: 6-7, RT: 8-->6(declining as sets progress)
12 RPE: 8, RT: 4 decided to stop before something unecessary happens

WW int.

FOOD LOG
Break:
pear
kashi cereal
3 eggs

Lunch:
Taco salad
kazinaki (sweet sunflower/sesame dessert)

Dinner:
tofu
brown rice
spinach
kashi

RPE: 5, RT: 5

[daniel juson]

5/13/04

--Felt tired today and decided to take the full day off for passive recovery. Will attempt to get back into it tommorrow.

FOOD LOG
Breakfast:
Pear
kashi
olivyei

Lunch:
2 soft taco supremes
2 crunchy taco supremes
salad

Dinner:
watermelon
shortcake w/fresh strawberries
kashi
whole milk

RPE: 4, RT: 4