Bajai Bootcamp II
Xtreme Zombie Apocalypse Combat Training (X-ZACT)
Start Date: 61912 (June 19, 2012) Expected End Date: 61913 (Wow!)
Stated Goals:
1. Reduce Torso by 8 – 10+ inches around measured areas
2. Reduce weight set point to <180 (Ideally 173 – 175 consistently)
3. Significantly increase flexibility.
4. Continue to increase SPACERB items (Strength, Power, Agility, Coordination, Endurance, Reflexes, Balance.)
5. Reduce Body Fat % & BMI, increase muscularity.
Starting Torso Measurements: I want everything below the solar plexus in the 80s cm range.
Solar Plexus (Top) 96 cm
Six Pak (Middle) 87 cm
Navel (Bottom) 91 cm
Waist (Under) 94 cm
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| This will have to do for my before pic. I took eval video on this day, but that will have to wait. I can see a difference. |
61912 (Tuesday #1) 182.5 – Because I had something to do I bolted right up, did warm ups and the morning stack. PB, Honey & Cinnamon & Strawberry sammich breakfast, pre-workout stack; pretty hi energy for PUMPED & Aqua Box. Last Temple session until the fall.
Had a purge going on, maybe the Metamucil or the CLA/Fish Oil combo kicking in. Am I eliminating fat from my system?
62012 (Wednesday #2) WORK – relax and go to straps, remember goals.
Wake 180.5 Walk to acupuncture (20-30 minutes): Morning stack, then downtown for trail mix. Chill in Rit square and deal with Greyhound (this is stress management fitness here) Get home pass out. Probably up all night. KEEP GOALS in MIND 175!! Lose weight/FAT!!
I think what I felt today was the change of season.
62112 (Thursday #3) wake 180.5: Practiced yoga for an hour. Walk 20 mins to dentist 97 degrees. Several random naps, did not turn A/C on in the house. Hot & bored. Got to reintroduce lifting into the schedule. Got to battle the ego, go back to chest, shoulders triceps as if I’m brand new at it. Functional Fitness at the Y cancelled due to heat.
Home shoulders/back workout.
62212 (Friday #4) wake 182 (recorded 177.5 after a run, an all time low. Not sustainable at this time, but attainable.) Hard sleep due to heat & naps. 4 mile am run down the parkway. 1 mile walk off, good sweat record wt.
Apparently a two mile run fully packed in boots and weighted gloves makes for an easier 4 miles on paved surface. Now I must increase both (although I think I can do 6, with a few steps). This also could have been better energy do to break in the weather.
Wow, this is only the 4th day. I feel like I had a lame week. Heat, sweat, sleep, rest.
62312 (Saturday #5) 180.5 – This is a gift considering last night (Rum Bar).
Today was the day after the night before. Free drinks (a Cap Morgan promo) put me over. Not drinking tonight.
Average Wt.: 180.30
62412 (Sunday #6) 181 – I feel like I only got minutes of sleep. Slept most of yesterday though, so it’s hard for me to gauge if I got enough sleep. Got in at 2:30AM, laid in bed next check 3:50AM finally got out of bed 5:11AM and into the woods running just before 6AM (66 degrees) Ran (most of) the mile thru the woods w/ backpack, gloves, walked up hill backwards. Here’s where the fun stuff comes in:
Half Mile of side stride jumps (side skipping basically)
50/50 each way walk 50 steps
75/75 walk – 100/100 walk
Walk down the hill exercise on the wood bridge:
Shadow Box, kickboxing, jacks 360, general calisthenics.
100 air squats in 4 sets of 25
Reverse crescent kicks over pole, 25 each 1 set. (maybe should have done 100 ea.)
Jumping front kix 6 each brutal
4x Uphill backward 2x down hill backwards.
Stretching in the sun, nice, getting better as side lunge. Feeling the middle open up.
Did some experimenting with inverted pull ups on pull up bar. Need to pull to waist high.
Didn’t know whether I wanted to try bench jumps, but went for it. Also tried two on the back of a wooden park bench.
1 set: 20x (PB) 2 set: 8 (sideways) 3 set 8 (sideways) 4 set: (attempt a full jump over 4x) 5 set: Complete jump over 3-5x?? (ON VIDEO) 6 set: 3x back of wood bench (can’t do with too many ppl out there).
Climb up and down pole 1x
100 atomic crunches on picnic table. Walk home 120+ minutes
Pre-work, Protein Shake/ molasses, almonds, chicken, wk/o stack.
GOOD WAY TO START THE DAY. Wish I could either get more sleep or be more productive when I can’t sleep.
Finally got some sleep!! Solid 5 hours noon to 5pm. Whew!
62512 (Monday #7) Work: early morning step ups – deep squats (down to the stool), wrist work w/ stick. Leg raises; lite exercise.
PM: 181.5 – slept in today – finally got up and did the mandatory wake up warm up. This literally gets me started and if I don’t do it I’m sluggish all day. Kickbox, shadow box gx stuff.
Thought about going to the Y but did some home stuff including power push ups (2x 12) – it would be cool if I could do 100 of these! Abs stuff, and pivot practice. I can always train at work.
62612 (Tuesday #8) AM – work – Should take wt @ work just FYI stuff, or maybe it’s too much.
Upper body suspension training, 3 point decline pushups; step ups, reverse grip pushups on the bar, deep squats – got to make this feel easy. I should start wearing sweats to work. Have to remind myself DO NOT TRY TO SAVE ENERGY if I want more I have to use more
Suspension training sequence: Back-Chest-Upper Back-Shoulders-triceps-biceps. Alt. Pull & Push. Sometimes isometric holds work also.
I ate a lot overnight- Banana, pretzels (multi-grain), quinoa & saitan (leftovers), apple, salad. The main meal is usually the salad. Workout stack too.. why not? Don’t know if I should take this every day whether I train or not. Gotta make a new mix, I’ll be out of the OxyElite Pro soon and I probably won’t be replacing it. I wonder if I can GO BIG in the park today.
Wake 183.5
No arguments – Good sleep, cool weather. Something kept me from the park, I think it’s the pool, but I need to get over it.
Did some wake up warm ups.
Snacked on good foods.
20 power pushups.
Walk to market 20 mins (produce)
Shadow box and stretch, but sluggish.
62712 (Wednesday #9) AM – Trabajo… suspension training, stick to 5 exercises:
1. Power Pulls – neutral grip low angle.
2. Muscle Pulls – prone grip, pull to hips, working towards muscle ups.
3. Angled flies – Chest front push. Arms out wide.
4. Back flies – lie back, no grips, works trapz.. use wrists/forearms
5. Suspended push ups.
NEED TO WORK SHOULDERS – They need to be strong for plange work!
Wake 182 – Cool, good sleep, vivid dreams I can’t remember. Hydration is very good. Coming in at over 60% H2O waking at around 57-59% which used to be before sleep numbers.
75+ minutes in the park: 10 2 min rounds warm ups/ run-in-place, shadow box, jacks & turns, battle jacks, kbell on short chain/long chain, burpees, air squats/kbell squats, mt climbers (xtreme)
NEXT PHASE:
Bench Jumps (sideways over) 3 x 10
Pushups 3 x >10, dips 3 x >10, fence leg lifts 3 x <10.
This was exhausting.. long necessary breaks (not timed). I felt the wall coming!!!
Pro/recovery drink, apple, Steak shrimp, veggies.
This session took a lot out of me, @2300 +6 hrs after I still feel beat down. This session shocked the body.
62812 (Thursday #10) Wake 180.5 No morning workout – recovery 58% H2O. I should focus on the hydration instead of the BF%, latter is inaccurate. I don’t think it fluctuates as much as the scale suggests.
GX Class took a LOT out of me today. We moved a lot more than usual because we had more room, with fewer people. Maybe I’m not fully recovered from yesterday.
62912 (Friday #11) 180.5 Brooklyn bound. Travel day, no workout, lots of sleep. Passed out early.
63012 (Saturday #12) No wt. Holiday Inn LaGuardia got up early and worked out for an hour in the hotel fitness room. Warm ups and shoulder & trapz work. Just a various about of dumbbell work for the shoulders, presses, raises, pushups, shrugs, etc. No need to detail them. It was a random array but they worked. My shoulders are shredded, but not very big. I’m looking for more volume on the sides & front.
Felt a bit sluggish and tight in the hammies. I should probably eat more vigorously!! Oh yeah, wedding day. It was awesome… I ate and drank wisely at the reception. Drinking for free is my down fall, I kept that in mind.
This is how June ends, and the first two weeks of Xtreme Zombie Apocalypse Combat Training. I have to wonder if the zombie theme will be relevant by the time this session ends, next June. I must remember to post the weight chart as well.
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| There we go. I completely believing in measuring as a way of insuring success, the more variables the better. Every two weeks I'll post the diary and weight chart. Every sixty days, body measurements. Success is inevitable!!. |
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