SESSION XXVI – The Ultimate: 60213 – 61813
As the final 16 days of Xtreme Zombie Apocalypse Combat training (X-ZACT) commence, I’m looking back on the year and going over what were the most effectives segments. I’m also planning to video tape next year’s updates, bring friends, fans and followers along on the journey and maybe help us all be a little more motivated and successful in the next 365 days. As for now, it’s time to jump into Session 26 – I can’t slack during the end. If you’ve been keeping up with this journal, it ends on June 18th, there will be no more posts. Please check out Return to Ruggedness (this should probably be a link, but the first post won't be up until June 30th) for Bajai Boot Camp #3.
60213 [Sunday #345] – Wake 189.5: Park work – very hot; run/walk 8 minutes and mostly leg stretching dynamic work. Start of session 26 the last, almost 3 weeks of X-ZACT. Bajai Boot Camp #2 is almost history.
A bit of dancing @ Sundae – first visit in a long time. No alcohol, had Arnold Palmers [iced tea & lemonade], healthier than soda. Home by 10pm and in the bed.
60313 [Monday #346] 4:30 AM Home. Woke 1-ish
Midnight Home Workout [Upper body]
#1 – flat dumbbell press [55 lbs]* 15-12-12-11 = 50
#2 – standing Arnolds [20 lbs]* 10-12-12-16 = 50
#3 – flat flies [30 lbs.]* 12-12-10-15 = 49
#4 – standing triceps-x [60 lbs] 10-12-10-8 = 40
#5 – seated shrugs [55 lbs]* 15-15-15 = 45
#6 – incline bench back flies [20 lbs]* 4 x 13 = 52
#7 – standing db mil press [30 tandem] 8-9-8 = 25 … done!
* increase wt.
[Later that day] – wake 189.5 16.5% body fat 56.5% H2O
YMCA Squats this PM if I can get a few hours sleep & intervals. I want more energy and endurance.
YMCA Squats/Leg therapy
#1 – squats [255 lbs] 36 reps in 5 sets w/ pulls, jacks, runs, stretch between sets. [pull up leg pump, which I thought was pretty cool].
#2 – shin flex [80 lbs] 100 reps in 4 sets.
#3 – front squats [bar first, then added 30 lbs] less than 15 total reps. I’ll take these slow, got to get used to the weight on my arms and deeper squats.
#4 – leg extensions [210 lbs] 48 reps in 5 sets.
#5 – leg curls [180 lbs] 36 reps in 5 sets.
Weightless horseback squats, side leg raises, stretch out & done!!
Got a new juicer & juiced!!
60413 [Tuesday #347] 187 – 27% - 51% Wake up. Caught up with clerical work & movies and the gig. GX today @ Temple. Wondering if I can juice fast for 3 or 4 days. Do I need to jump start weight loss? Hmmm.
A lot better in sessions today. I think the class may be too hard, but there’s no going back. Maybe some upper body @ home? I’m pretty sore all over. May have to break my rule tonight.
60513 [Wednesday #348] AM – work.
Suspension stuff – my entire body is sore… no pain [slight twinge in left knee] but workout soreness.
#2 – cruciflies 6-7-4 = 17 [trying to go lower & use a lower angle]
#3 – dips [hands in straps, feet on floor] 6-10 = 16
#4 – dips II [feet hanging high using pushup-bars] 12-12 = 24
#5 – deep squats [assisted] 20-12 = 32 [I think I did more and didn’t record a set, oh well. This was casual]
#6 – chin ups – 6-7 [maybe a 3rd set]
#7 – horseback squats [need to do these to open the hips. I should do these daily, but I seem to forget. Sometimes I’ll do them at the train station.]
#8 – hamstring stretches
#9 – one arm push-outs 8 – 10. Trying to get the angle lower and increase range of motion. Progress is slow, but it’s still progress.]
* 1 leg hanging while raising the other one supported on pushup-bars. The feet are hard to thread, but it may be a matter of getting used to it.
Wondering about a 1 – 2 day juice fast. Can I put protein powder in it? Can I last 2 days? Can I exercise? This should be an experiment.
Wake 188 30.5 49.5 – must be dehydrated. Sometimes I can feel it in my mouth, that dryness.
We’ll see how they hold up under a barbell. I should run & Y tomorrow, if I can get enough sleep.
What would a 3 day juice fast do for me? Hmmm.
60613 [Thursday #349] AM – work
Random band work, upper body pulls, nothing major. Park run later today. Do it!!
Run through the woods – intervals 35 mins, with interruptions of chasing rock-throwing kids.
HOME WORK [Upper Body] – had to make some 65 lb dumbbells. Don’t know how heavy I’ll go at home. I may have to modify my padding.
#1 – flat bench [65 lbs] 11-8-10-8 =37 [auxiliary help acclimate the body to the weight. Side kicks between sets.]
#2 – incline press [50 lbs] 10-8-10-8=36 [stronger on these earlier in the workout. Leg raises b/ sets].
#3 – bent row [60 lb. db] 4 x 10 =40 [not used to this brutal, high HR
#4 – bent flies [30 lbs] 12-13-10-11=46 I can probably increase to 40s. need to remember to breathe deep on these reps.
#5 – lying tri-x [30 tandem] 10-10-7-6=33 Running out of fuel by the 5th station. Must be the run. Did 7 stations last time.
DONE!! Felt good too. Peanut butter blast smoothie afterwards. I don’t suppose peanut butter can be a part of a juice fast??
60713 [Friday #350] AM – WORK Considering some leg stretching and openings & leg therapy this afternoon, and dancing tonight.
YMCA – LIFT THERAPY
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| So, this is the weight chart for the last session of X-ZACT, it's been steady the the past few days. The real story has been in the body fat and H2O numbers, at best down around 14% for body fat and up tp 60% for hydration. |
Leg press – 410 lbs – 36 in 4 & calf presses. The weight is hard on the feet, but the legs can push. Need to get to TU for the slide.
Bench – 135!! 50 in 4 sets. 16 reps max 1st round. Finally can get off this weight. Jumping to 185. It will be a challenge. Did one set of 3. Much stronger lifting in second round, also credit HOME WORKOUTS for strength in shoulders.
Shin flex 125 in 4 [70 lbs]
Seated row [120 lbs] 45 in 4. Not bad, raise weight. I don’t do these much. Done, feel good.
Feeling Old school strong – the strength has shifted to the lower body. BTW side kicks and hb squats, b/w sets. When I train daily, I don’t have to go as long. This seemed like a short work out.
Got some dancing in at trestle inn.
60813 [Saturday #351] – Wake 190 – Trestle Inn last night, did some dancing, ate some nachos. No booze. I can do this I think. Random Home work, picking up weights.
Squats, hb-squats, leg stretches and hip openers.
STANDING WORK
Db press – [30 lbs] 21 – 31 = 52, increased to 40 lbs. seemed easy, 2 sets of about 11 – 15. Same goal 50 in 2 sets [25 each arm alt presses, maybe go 50 each??] then increase. Next increment 50 lbs. At my strongest I was doing seated 70s, so I’m still off any glory day numbers.
Shrugs [65] 2 sets of 15-ish
Triceps extension [60 lbs] 2, 15s I think. I feel stronger.
Shoulder laterals 30 lbs 2 x 6
Curls 30 lbs 2 x 15 [total count alt curls]. The reps are just a guide – Reminder, reps first, then increase the weight.
What will today bring?
60913 [Sunday #352] Wake 190 27% - 51%: Road trip to B-more and Shakedown yesterday. Ate bad, but didn’t eat much. Had some sushi. Thinking squats at the Y, maybe Odunde – maybe some benching too, get acclimated to 185 … it’s been two days. Treadmill?? I wonder if the protein’s been keeping the weight on. I shouldn’t worry about it. Probably more activity. Was thinking Insanity again and realized I did it in August b/c I don’t have GX Sessions. This season do it on vacation if possible. I think I can get egg whites back in my diet – have some ew-omelets for breakfast from time to time, but continue with the shakes. I think the green shakes are working.
YMCA
Squats – [ 255] 50 in 5, 5 solid sets of 10 – on to 275, practice deeper ass-to-grass with lighter weights & front load squats. This was not expected but welcomed.
Bench press [185 lbs] 22 in 4. Getting 6 good reps before calling it a set. I think I can increase to, maybe 20?? I’m having dreams of 225, but need to go slow. I may be here for the rest of the month.
Dips – 50 in 4 I can do more dips than this, let’s go for 100.
Down & Dirty!! 60 minutes
Odunde – [walked, ate fried shrimp, mac&cheese, candied yams, soul food] rest/slept – tea, fruit, vegge patty & cheese before work. Metabolization… two days. No alcohol over the weekend. Work tonight. Update. Pool tomorrow, maybe…
Never made it to the pool, again.
61013 [Monday #353] AM – work. Notable [ knock wood] no illness or injury to report (so far).
[Wake 191.5] – still metabolizing the weekend. Rain – may or may not train today.
Some stretch, squats, leg & hip work hb-squats hip openers, mostly chillin over night. GX Tomorrow.
61113 [Tuesday #354] AM – work: More leg and hip opening stuff, shadow boxing w/ 3 lbs wts. Update and relax & reflect. Decided I had time later in the week for lo-bar & suspension work.
[Wake 191.5 21% BF 54% H2O] Metabolization seems to be on schedule. 4 before class.
Very strong in GX today; breath, joints, energy all very high!! (Both sessions) Gratitude!!
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| This is what the past 365 days look like for me weight-wise. If you've been following this you know I'm a measurement freak, I mean enthusiast. At the end of the year, I'm up very close to 10 lbs and most of it (and you'll be able to see this in the video) is muscle. There's a bit of upper body development, butt [sic], I believe most of the weight and strength I've gained is in the lower body, butt, thighs, calves. |
61213 [Wednesday #355] AM – Work
Push stuff:
Over bar [bar dips] 16 in 2; 13; 7 – I love the way these feel. Works a part of my back I rarely get to. I can’t go very deep yet, but working on it.
Reverse grip, feet elevated pushups; 8, 10, 10 [on p/u bars].
Rolling chair pikes; 8 & 8
Pike pushup (shoulders) – 8 & 10: This was a casual night, I do the work between assignments.
I was looking over the posts from this session and the following came to mind; I’ve been sick more this year than ever before in this century. I’ve gained the most weight this year since I’ve been measuring it. Coincidence? Perhaps, however the evidence suggests cause and effect and since I need not weigh over 190 lbs anyway, I need to set my intensions to getting back to the low [even mid – 180s] and eventually to 175.
[Wake 191.5] – back in the 190s… must be this social lifestyle, weekends off and such. Need some soulitary time.
Meet with Ty, Get to the Y (after diner breakfast) deadlift & Pulls?? Upper back, flies??.
Rethinking the Y… I can do deadlifts at home… might as well use the bar and the basement. I can get over 200 lbs on there and see how many reps I can do.
Low energy today – exercise plans didn’t pan out. Did chores, got an extra nap. Managed a set of 3 deadlifts, 200 lbs on the bar. I can work my way to 50 reps. I have a few more 25 lb plates I can add on at some point. Mainly this will be a Y thing. I should start noting high & low energy days, maybe there’s a pattern.
61313 [Thursday #356] AM – work: Got to ‘force’ the workout today. GX-Y later, first week of this session.
WB-romanian-deadlifts: 10-10-10
Dead hang pull ups wide 4, 5
Kung fu squats 10ea., 5 ea. These seem easier than they actually are, the balance involved.
Hammy stretch – 50 each, 2 or 3 rounds.
Single ankle calf raise, opposite leg elevated & supported, 25ea. 30ea.
1- arm pushup on bar 5 ea – only partial pushups, these are little more than planks, but I have to start here.
Low bar pull ups 5
Low bar push 5,
Getting that feeling in my throat again!! Perhaps the lo-energy day is a sign of another attack?
[Wake 191.5] <2> no sore throat at wake up, Thank you!! Drank breakfast, plus almonds and blueberries, off to the Y for first GX of summer I. EL steps were kind of tough, it was a walk/climb. Body is sore in a stretching king of way.
Excellent GX, very strong. Better breath, no aches, cramps, slightly sore rt ankle.
61413 [Friday #361] I’m four days off… somewhere I doubled up. I have to fix this next year. I’m just going to change them now… the four phantom days are in there somewhere.
AM – work – Hamstring stretches, upper body band work for lats, triceps, maybe biceps and some chest & upper back. Red/green band combo still does the trick. Maybe some kicks too for balance, HB Squat work… a midnight mélange. Getting good pump in the arms with the bands, I can maybe do a few more rounds (3 so far) reverse the grip.
[Wake 190.5] drank breakfast [still doing morning stacks BTW, a slightly different combo, Vits C,E,D3, Calcium et al]. Some wake-up squats.
YMCA
275 LB SQUATS 30 in 5 sets – a good way to start. Maybe go deeper. The strength came the more sets I did. I think 5 is optimum.
185 lb bench press 28 in 5 barely missed an even 30, but I’ll take it, gives me something to strive for. Need to get a 15 rep single set, but I’m giving myself time.
90 lb Shin flex 120 in 5 sets. Maybe I can take this back to 100, but it’s not moving the weight as much as letting it sit on my feet.
Dips 80 in 5. Got solid 15s and 20 on the last set, I can take this beyond 100. Dip strength is returning.
This was a solid session, four basic exercises [ok the shin flex is a bit esoteric]. I’m happy with the progress. Stay steady, a break shouldn’t set my weight back. Jump right back into the weight and lower the reps if necessary.
Pizza night, laundry night, chores, measuring day tomorrow.
61513 [Saturday #362] am – home wt. 190.5 14% BF 60% H2O; these numbers have been steady the last 3-4 days on weigh in before bed. Measuring day later. Mostly liquid nutrition today, a slice of pizza, scoop of pnut butter some almonds, surprisingly not hungry. Took an ACV shot before bed. Let’s see what wake up #s are. Maybe deadlift, pull & fly tomorrow at Y. really need to clean house & yard too.
Got a small soreness, rt side mid torso, maybe from squats, I feel it when I sneeze like when I banged my back. Jes’sayin’
Wake 190.5 25.5% 52% the weight doesn’t drop during sleep these days, instead bf raises 11 pts, H2O drops 8. The scale is just a guideline, but I wonder what the relationship is and if it’s constant.
MEASURING DAY (Last one of this year).
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| This chart tracks the circumference of my torso. the top is around the solar plexus, middle is the hips [right around the middle abs], bottom is around the belly button, and under is around the waist. The top grows with the expansion of my back. These measured in centi-meters, all peaked during winter then settled down. I'm to get everything under the solar plexus into the 80s cm range. |
Top … 100 cm … 2cm drop, not mad
Middle 91 cm … no change
Bottom 94 cm … 1 cm drop, insignificant but right direction
Under …97 cm … no change.
Drops and holding steady are better than gains. I’ll take it. Summer’s a week away, more burn times.
YMCA
Deadlifts pull ups, leg therapy/ maybe dips???
GOOD SESSION!!
225 Romanian dLs – 33 in 5 – weak grip, otherwise strong. The grip must increase, no bands used for reps work.
28 pullups on the smith, need more grip strength
48 low bar dips, still not getting very low.
225 leg extensions, 50 in 5 … increase… I’ll be racking this soon and will need to do like 60 – 100 reps.
5 handstands – pushups weren’t happening at this time.
10 ea one arm pushouts
100 crunches… done 60-70 mins
Diner day – time for solid food, ha ha, sleep too. Refueled the trail mix ingredients. I AM seeing a difference… it’s not my imagination. 3 more days.
61613 [Sunday #363] father’s day 2011 I started the first year of documenting Bajai Bootcamp.
Wake 5AM 190.5 – Juiced some stuff and made a smoothie and back to sleep til 10A. Out to Narb, HIIT training with Xave, climbed the pole – tougher than last time (2 years ago). Body is sore from Friday and Saturday did a few pull ups, but wasn’t really into it.
Meant to report that I haven’t had to wrap up any joints in maybe a month or more. Thanks, grateful for this.
61713 [Monday #364] One day left and I want to compare the last part of the year with the first. Just weight and torso [see charts]. Made another chart. I like charts.
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| This chart tracks my average weight per session [a 14 day period] the blue line. The red line represents the year to date weight average, which is a more moderate indicator. The numbers along the bottom are session numbers, [session 1 began in June 2012, session 25 ended june 2 of '13. I didn't add data for session 26.] You can see that late fall & winter was where I made weight gains. |
My body is sore. I probably shouldn’t lift anything tonight, just stretch. Want to hit the Y & squat later … is it too soon? Last squat session was Friday – may or may not get to it Wednesday and this Friday looks like a social day – unless – hmmm. Let’s see, maybe leg press, & leg curls, pulls, dips?? Maybe bench? Got a few options here, running doesn’t seem to be one, but that HIIT challenge w/ Xave, got to start that.
Mostly stretching [over night] made the legs feel better. More stretching!!
Wake 190.5 22.5% 55% down from 14.5% 59% same weight.
YMCA
#1 – Inverted leg press 410 lbs. 55 in 5 powerful!! I’m at max weight so I have to do more reps.
#1A – plus calf presses, same weight.
#2 – flat dumbbell press 85 lbs. 31 in 5 – heaviest in a long time and it was tough.
#3 – leg [slide] press 235 lb. 66 in 5
#3A – calf presses same wt.
#4 – leg curls 180 42 in 5 – kind of ready to add wt., but have to stick with the program.
#5 – Dips 82 in 5 [closing in on the century] 20 the first set.
#6 – Atomic crunches 50
#7 – stretch and out
Dinner – mixed veggies, red taters, ‘shrooms, stir fry. Casein shake before work.
Upper back thigh near cramp on way to work.
Since I had time for the Y, I can stretch more at work. Last day of X-ZACT coming up. What are my goals? I’ll think about that.
61813 [Tuesday #365] – I’ll end this season @ GX-TU and stretching overnight – hip & legs openers – how about some kicks/leg raises. [No kicks, but did get some stretching done.]
Wake 190.5 26% 51-ish. Maybe it was the solid food? No matter – still good numbers. Ending X-ZACT today.
GX-TU – good, strong, breath, joints, energy – cramp lower, rear calf at the end. Low hydro is my guess. Aqua was strong too.
Time to close out this book and this year of Bajai Bootcamp. I’m very pleased with the results. “At this age” TV commercials are telling guys they are losing testosterone and that it’s harder to gain lean muscle, burn fat and get stronger. I disagree. Although I’m not as strong lifting-wise than I’ve ever been, I’ve made gains. However, the gains I’ve made are already history… today’s after picture is tomorrow’s before picture. I’ll have to go harder and smarter in the next 365 days.
Check out the new blog Return to Ruggedness.
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