X-ZACT Training session XXIII: 42113 - 50413

Session XXIII starts today!! I’m in the final 60-some days of X-ZACT and it seems that the first part of 2013 has been wrought with attempted illnesses, injuries and various incidents that have attempted to hold me back and challenge my goals. Despite these non-setbacks it seems I’ve made noticeable gains in size, muscularity, definition and a different kind of strength. My body, however seems to miss running. I can’t remember the last time I ran more than five miles, or even three. As the weather gets warmer I’ll start running the woods again. My buddy wants to do a series of mud runs, so I need to get my butt and mostly my joints in gear for those – just in case they actually happen. There are a few days of travel scheduled in this session which could either result in a break/rest or an opportunity for me to do some body weight “guerrilla” training when and where ever I can. Might be a good time to put a little Tabata in my routine. But who knows. It’s a good thing these introductions are not promises because I’d likely break every one. I go day-by-day. I heard a good quote that goes “Never go to bed today without knowing how you’re going to exercise tomorrow.” The practice exists in the back of my mind; the quote is there just in case I forget. 

For the past four (? Maybe 3) weeks my routine has been such – Monday, Park workouts: Tuesdays GX & Aqua Classes (teaching): Wednesday aqua & Squats: Thursday Y-GX: Friday Lift therapy Saturdays Random usually home work: Sunday – random. Plus Back room training at the gig. So I’ve been pretty consistent. OK let’s get #23 started.

42113 (Sunday #303) – wake 192.5 Party, nothing else to say.

Session XXIII starts on a high note… high weight, but I was celebrating so let’s see how long it will take this to level out and see if it will trigger a great fall.

Massage Day – Feedback: Shoulders got bigger (more muscular). Ice right back (trapz/shoulder – done). Scar tissue build up at rt shoulder/triceps area. No training tonight, but I can still work legs & core. Rt forearm was kind of tight but not as bad as last time. Wonder if I’ll go back to acupuncture. Hello again 23. 

I can still run through the park, squat, jump, kick & role up – taking the workout stack daily, protein shake + recovery before work. Back to salads tonight and fruit+veggie shakes. 

42213 (Monday #304)
Tonight’s casual Lineup: deep assisted squats (maybe try some unassisted), uneven (1 leg elevated) lunge-squats, toy soldiers and walking with the weights on my ankles… like I say, casual. I may not even record reps. (And updated the journal.)

Wake 195  31.5 – 49%  3 gone!! Didn’t take a lot of wake up notes, so let’s see what I can remember. Drank breakfast and the wake stack, then the pre-workout stack and off to the park.

Park work 3 (from the phone);
Conditions 47, sunny, breezy. Pre-work stack, NO Xplode during, protein & recovery after.
I think I may have had too much protein today.
Run/jog thru woods, then across field… 12 minutes
Calisthenics – cross legged side run bk & forth.
Run fwd & back.
Jacks
Fwd & back base run/sprint 3 x 2 (fwd & bk = 1 rep)
Side bench jumps 8 – 12
Turn 180 degree side bench jump (must video this at some point) – new move 6 – 8
Jumping front kicks (march style)
Cross leg side run, bases (on diamond from home to 3rd) 2 x 2
Rope 45 degree squats 20 – 30 – 31 (had to get more than 30 last set)
Bench 1 legged lunge squats 2 x 12 each leg
Surf interval (just 1 pants ripped)

PISTOLS –
Off the low bench no count, two rounds, getting more control
High rope – 8 ea. (Maybe do more high before lowering, maybe 2 rounds each.)
Low rope – 4 ea. Got cocky and made it harder second round.
Stretch time 10 mins stretching/yoga barefoot in the grass – nature.
Backwards walk up hill.
Max HR 168!!!

This was pretty good. Legs feel really good. Give me more!!

Calorie burn data:
1114 first hour
2243 @ 2 hr mark
2570 @ 3 hr mark
2886 2 4 hr mark = 721.5 cph, slightly better than last week.
Salmon & veggies before work.

42313 (Tuesday #305)  -  AM – work: feeling very energized. Wonder if I should chill or do upper body? Probably should give the arm(s) a rest from pushing and pulling. Got the next five days off from work. Zona bound.

TU-GX later today. I should be okay for squats on Wednesday. I think I’m still burning good calories. Looks like I averaged 10 times more cals per hour than sleeping 4 hours yesterday including 1 hour of training.

Wake 191; 26% - 51.5% - the process continues. Stacks, pbh – finish my shake before heading out.

Good GX – thought my cal-burn was light 320 – 2468/ 200 = 740.5 ph – but it’s actually better averaged.

42413 (Wednesday #306) – Wake 189.5 (drank breakfast)  - just eeked back into the 180s – 3 so far. Practiced some 1 arm pushups on knees with yoga block, some regular push pushups, and some off the wall with the right. Air squats, misc exercise b/w chores & wasting time. Ankles are sore, both evenly. I’m thinking exercise/impact even light…

Good aqua GX – broke sweat. Squats: (225 lbs) 44 in 4 sets. 13 reps 1st set.  2 sets of calf presses. Pre-meal, grilled cheese, toms-shrooms-spinach.

42513 (Thursday #307) – Wake 189.5 after a short 90 min. nap (4 AM). Zona bound, drank breakfast. Walked to 69th st.

42613 (Friday #308) – Tucson, AZ.

Ate at the frat house last night. No doubt eating and training differently this weekend. Long sleep, jet lag, time change, etc. hotel gym is only ok, probably do more and better in my room. Woke with sore/tight low back, so more core work @ work. 

Morning cals: squats, pushups, bridge presses, toe touches, - still not done. Aqua Box style pool workout. Pretty rough at first but not bad: jump kicking is beastie, sunning, meditation, 30 mins.

42713 (Saturday #309) – Tucson, AZ. Saturday morning chill. Walked to Waffle House for breakfast, maybe get some pool time or can I see how far I can walk? Keeping no meat breakfast, but still getting some during the trip. No terrible effects.

Chillin' in Tucson - Got a couple of Aqua Workouts in, which I 

immediately incorporated into my aqua sessions at the university.

Pool workout done!! Some new ideas for class, if I can remember. Took a lot out of me. It’s HOT  today!!

42813 – (Sunday #310) – Tucson, AZ – rough night at the hotel. Alarms kept going off. I did get some zzz & dreams. Travel day. No workout today I imagine. Straight to work or call sick// hmmm.
Tucson – 2 Dallas – 1

42913 – (Monday #311) – PHL – wake 189.5 – Took a sick day. Right thing to do. Dreary and rainy… sucks to be here but time is passing, maybe some morning calisthenics, especially back stretch work. Plane got the lower back tight.

100 squats, slow & steady to start the day off. 20 bridge presses, 50 knee lifts – just trying to get started.

Home Work!! Kind of a new combo method. Choose weights, choose reps and try and reduce rest time and sets. 
Two 30 lb dumbbells. We increase reps as the exercises become easier.
#1 Squat-Curl-Press  20 reps in 4 sets  (uneven sets)
#2 Squat-Thrust-Press – 20 reps in 4 sets (even sets of 5)
#3 Squat-Press – 20 straight (probably should have done more)
#4 Shrugs – 25 – 20 – 25 – 30 (change hand position each time)  100 total, they’re shrugs.
#5 Dead Lifts (straight legs) 20 – 20 (slow) will probably increase this as well.
#6 Mat press + pushups (wide off the dumbbells) super sets
              Press – (2, 50 lbs) 15 – 12 – 13 – 15 [the less time between sets the less reps produced]
              Pushups 8 – 7 – 8 – 6  [these buggers were hard, especially wide and right after fatiguing the muscles with the presses. I’ll take it tho.]

Done Deal!! New home work sequence. Keep at this, increase reps, increase strength and power.

43013 – (Tuesday #312) – AM work. Recovering, relaxing and preparing for GX later today.

Wake 189.5 – 100 squats, drank breakfast, PBH Sammich.
Home – 3/Temple – 1/Home 1 – that should clear things up. Extra normal cleaning up from the weekend.
Good gx & Aqua – wiped out as usual. Cal counter went off on me 2742 cals in 2:22, about 1350 per hour. 3026 @ the 2:36 mark. Call it a day. Seems like a lot of intermittent measuring. Clock kept turning off/stopping.

MAY!!! [About 60 days to go]

50113 (Wednesday #313) – Wake 188: drink water. 100 squats; 30 bridges; various other body wt stuff; 120 front kicks (3 x 20 ea.). Thinking I should add the wt vest, but let’s just do more squats. Imagining new routines for TU-GX. Last Aqua Box of the session today – Squats after, try to increase to 50-ish!! Get stronger!!!!

Measuring Day – small reductions throughout [maybe I’ll transfer the data to this log. I don’t feel that excited about it for some reason.] Most lean muscle zones stayed the same. Leaner and hopefully denser all over. Better definition in the belly. Yes!! 

MEASURING DAY RESULTS:
Torso measurements ever 45 days:
Top – 102 cm was 101  +1cm (insignificant)
Middle – 91 cm – was 93 -2cm (less than an inch but going in the right direction)
Bottom – 95 cm – was 97 -2 cm (same)
Under – 97 cm – was 98   -1 cm (right direction): Get my torso measurements down into the 80s, again.

60 DAY MEASUREMENTS
Chest 101 cm – was – 104  -3cm (hopefully this is a loss of fat and not muscle. Definition suggests fat)
Shoulders 122 – was 125   -3 (same)
Butt 104 – was 106    -2 (same)
Thighs 61 [both] was 61
Calves 35.5 [both] was 36 essentially no change
Forearms 29 [both]  29 no change
Upper Arms [bent] – 39 – was 40
Knees both 38 [knees were measured b/c the rt seems bigger, swollen.

Good Aqua!

Squats: 225 – 55 in 5 sets. 15 reps first set. Feeling stronger by the 3rd set. Maybe I should do 5 or more sets a week. Still doesn’t feel any lighter. [155 total squats today.]
Cal-Burn: 3107 @ 3 hr mark. 1036.6 CPH – 7462 @ 8:12 mark. 910 CPH – not bad. Have to note 3 hours at a Limpbizkit concert, may have skewed the results. Hot dog, beer & pizza slice may negate the burn however. This is basically two lbs of fat burned in 8 hours, (waking.)

50213 (Thursday #314) wake 189.5: H2O first thing:110 squats in 4:40 (mins:secs); 50 pushups [felt the burn in my chest and not the pain in my arms/shoulders. Can I get back to 100 a day (in one set)??] Don’t forget one-arms. 40 bridges: 100 knee lifts. Drank breakfast, then almonds, fruit, yogurt covered raisins second breakfast.

To Media – (Great blackened duck salad at Quotations)

My strength and balance in doing this move has diminished from lack

of practice. I've found it difficult to get back into it. As you can see, my 

form is also lacking. Yet another challenge.

Need to get back to practicing planges & back to suspension training at work tonight. I think this session ends this week. Two weeks off from Temple, I should do some run- or jogging. Park tomorrow of lift therapy??
Y-GX: Strong 2505 cals @2:30. Started the cal counter 1 hr before class. 3667@3:41
2:30 – 1002 CPH
3:41 – 995.5 CPH

Y-GX kicked my ass today. I don’t think I ate enough. Protein & meal replacement mix after, but no energy boost. Need to find the formula for high E!!

50313 (Friday #315) AM – work. What to do? Still kind of tired, first night back I never seem to get enough sleep. I think I can hit the park this afternoon, but can I do that and suspension training in antemeridian as well? We will know later…

Wake 188.5
125 Squats, just over 5 minutes
50 pushups
30 bridges
100 knee lifts
20 each side plank (knee) leg raises
Veggie patty for breakfast, stack. Park training, wiped me out. Protein afterwards.

It didn’t feel as intense as previous sessions until I finished. The wake up stuff probably fatigued me. Good.
Run thru grass ten minutes – very rough, slow and embarrassing.
Base Intervals (home plate to 3rd base)
Side shuffle 3 sets.
Cross leg run 3 sets
Run fwd & back 4 sets (walked last set). I am very slow but trying to build speed and endurance. 
Left knee doesn’t hurt but it’s weak. So it slows me down.

This may appear to represent yo-yo dieting, however the weight span is
only a couple of pounds (188 - 189.5). The drama does help to keep me
on top of things. For what it's worth, i think I like the discipline; the
exercise of recording my daily weight, making charts and watching the
numbers more than I am concerned about losing weight. I've been
rethinking the benefits of being at 175, I do believe I'll be faster and
more agile at 175; if I can maintain and or increase my strength that
would be BONUS!!

Bench Jumps (Video); side jumps (16) 180 degree front turn; 180 degree back turn combos

Bench Pistols – Rope pistols – One legged lunge squats off the bench.
Rope pushups easy style. Pushups/Dips bench combos.
Max HR 156 probably higher. Wrecked afterwards
1474 cals at 2:10 680 CPH, low compared to the rest of the week.  Funny I’m burning these cals but have lost no significant weight. Must be the food. I feel like I’m not eating enough. Need to get back to the wake up veggie shakes and perhaps have post workout food on hand. 

50413 (Saturday #316) AM – work. Last day of the Session XXIII – wow, 50 days to go. I’m thinking leg therapy at the Y later today. More leg extension stuff rather than presses etc. I wonder if I should give the wake up squats a break? I’m afraid I won’t come back to them. We’ll see when I wake up. I think my body/mind expects me to do them.

Wake 189 – no workout, just did chores and tried NOT to exercise. Nice way to end a session. Session XXIV starts at midnight (Cinqo de Mayo) and session XXV will be the final session ending midweek June 18th.

Went back to veggie breakfast drink today and decided to add an extra ½ scoop of protein, but I still feel sluggish and heavy. I think maybe my body is missing red meat, or maybe it’s just adjusting. I may have to introduce some lamb back into the diet every so often and maybe even a little pork, or maybe goat. It was sunny and warm today so I can’t blame the weather. I thought I should go to the Y for leg therapy today, but opted to catch up on chores, plus I wanted to get back to the back room workout – suspension training and pull-ups. Oh yeah, the left knee and rt ankle joints need strengthening, they are causing me to be wobbly going up the El (double) steps.

X-ZACT Training Session XXII - 40713 - 42013

SESSION XXII – Starts today

40713 (Sunday #289) AM – work [Summary]

Starting a new session gives me the opportunity to reset, reframe and/or reassert my goals and my strategies. The last two sessions have been complicated due to what we shall euphemistically term a “medical event” it’s all documented in previous sessions so no need to go into it again. 

This session will probably find me returning to the outdoors and possibly even running through the woods again. The all too familiar cycle of cutting the cardio and lifting heavy to bulk up during the cold seasons is making feel conflicted again. When it comes time to start the run/jog I wish I had never stopped, yet I stop every year. 

Okay; so let me restate or possibly even refresh my goals: In three more I’ll be retiring from this gig. I want to be the same weight when I leave that I was when I arrived (170 – 175). Of course I don’t want to wait three years to achieve this. I want my weight to be well established, my health to be immaculate and my body to be ripped, tight, strong and agile. I also want high endurance, nothing like iron man, but pretty close. 

Now, what kind of training will I need to do to accomplish this? And, what kind of eating will I have to do? I have already begun cutting down on the meat and increasing the vegetables beginning back when I started eating salads over night (most had chicken or turkey in them.) I have since started making my own salads, sans meat; and have been getting more greens via smoothies, pretty much daily, with protein and fruit mixed in. I may actually be somewhere close to 50% raw already counting shakes, salads and the fruits, nuts & seeds I eat. I may have to measure this one day. 

New way of lifting. Pick a weight and stick with it. First increase reps, then increase weight, advises Joe Cannon. This will be a test of my discipline. Three  examples, squats, bench presses and leg extensions; 225, 135, 195 respectively going for single sets of 30 reps. (at one time I could do 20 bench reps at 135, but these days I am just about getting 10.) 

I should also have my joints checked out, especially my knees. I need a doctor who’s not going to dismiss these aches as “getting old.” I need someone who understands that I am a fitness enthusiast and I’m pushing the (at least ‘my’) limits. I want my connective tissue to grow strong along with my muscles. 

I should also get back to acupuncture sessions. This should be easy to do, even starting this week because I have two weekdays off. I can probably go Thursday. Let’s see if this happens. I should refer back to these goals and challenges periodically. 

Today’s AM Lineup:
Water Bottle squats: 20 – 20 – 20 – 20 = 80
Chin ups: 6 – 8 – 10 – 10 = 34
Pushups (suspended, legs elevated) – 17 – 17 – 13 – 10 = 57
Dips (suspended) 15 – 11 –  12 – 10 = 48

First round was hard. Right triceps/shoulder area sore and weak after dips. Very close to 20 pushups yes!!!! Second round, wrapped elbow. Surprised myself on the chin ups, burnt on the pushups, sore on the dips. I should do more stabilized dips at the Y. (Took recovery BCAA & Brewer’s yeast 2 each after round two. I may do another round or two before the end of the shift.) Third round – winded. Medium to low hang chin ups in round 3. Last dose of BCAA & BY. Salad between round 3 & 4. Lots of H2O. 
Making progress. Pleased, but right arm hurts, ugh!! 

Wake 189.5 – gained!!

Stretch, work around the house – twists and such. Bands night & maybe some dumbbells n pushup bars. Thinking I can get to the Y or play outside tomorrow.

40813 (Monday #290) AM – work
Band night, blue & green reps!!!

Deep squat lat pulls: 22 – 30 – 30* (add yellow band)
Triceps extensions (overhead) 12 – 16 – 10*
Standing Shoulder press (box) 16 – 16 – 12
Triceps curls (Tandem) 12 – 10 – 8*
Forearm pull (slow) 10 – 10 – 10*
Last round – deep squats & random band work.

Wake 188 – drop two

First Day in the park –
10 mins run/walk thru grass/field… really lame.
Jacks & shadow boxing 3 rounds
Bench jump (up & down) + squats  3 sets of about 8 (This is kickin’ my ass!!)
45 degree squat (on ropes) 20 – 25 each & various chest work, about < 45 degree angle
Rolls (but not all the way up, not the first set anyway). They started to come in sets 2 & 3, pretty awkward but still rolled up.
Squat-mt. climber- pushup combo, roll then reverse. 3 rounds 6 reps each. (Rough)
Ab work, trx type pikes – got 3 good ones.
Stretch, yoga style down dog & cobra, walk backwards up the hill.
Calorie breakdown (experiment)
1120 cals burned during training hour
2122 @ 2 hr mark. (1002 burned first hr after exercise) 1061 cph ave.
2652 @ 2.5 hr mark
2810 @ 3 hr mark. (688 cals burned in 2nd hr.) 933 cph ave.
2990 @ 4 hr mark (180 cals burned in 3rd hr.) big drop, 748 cph ave.

Recovery BCAA & Brewers Yeast.
Pre-workout – Mass gainer veggie shake, workout stack. May have to mix arginine & beta-alanine. Next park op is probably Friday.

I can still train at the gig tonight.
Iced (lf) knee afterwards. Gave me trouble during the first part of the run, but settled after. Opted out of taking a pic although I still think I should have. Oh well. 

40913 (Tuesday #291) AM – work
Make my body do new shit!! 

Low hang pull ups 3 – 5 – 3 of course legs have to stay in L to keep from hitting the floor.
Assisted pistols, legs tightening on this one. 5 ea – 6.
Uneven pushups p/u bar & dumbbell 5 ea then 8.

Train the nervous system and the body will follow. 

Heat rub right shoulder/triceps. 
Hard holding opposite leg out, semi-straight.

Wake 188.5 – drank breakfast, protein, creatine, strawberries, blueberries, ½ banana, chia seed, spinach, kale, coconut water, aloe juice, ginger shot ½, carrot extract shot.

Looks like a breakfast that will take me thru class. Calorie exp. In progress. First hr. preworkout, 3 bogeys shot down before leaving the house. Stomach feels empty… rely on the fat. Be strong for class.

Good GX – came strong w/o big meal. Low calorie burn.  4 hrs 1326 total. Didn’t get the high intensity burn today. Bands tonight.

41013 (Wednesday #292)  AM – work. Band night.

Deep squat pulls – 19 (cramp in left inside thigh, legs have been getting punished this week) This is not going to work.

Straight arm pull  20 -10 – (rev) 5
Shoulder push – 20 – 16
Forearms – 10 -12
Triceps ex. 12 – 12
Box press – 10 – 10
Pushups – 5 ea. – 6 (push up bar & table support) left side seems stronger.
Not so deep squat pull, 20 duh!! 20 more. Decent amount of work – kept me active through the night.

Wake 189.5  - - -  3 bogeys, no change. Drank breakfast, added a scoop of oatmeal. Aqua today and squats 87 degrees – just to note.

Good GX – squats 32 in 4 sets, do more in less sets. Maybe see how many squats I can do in 4 sets and not limit myself to 30-something.

41113 (Thursday #293) – wake 188. Extra fast last night. Last night working on bridges. Do bridges instead of crunches. Work it!! Reminder – pistol chair squats, working them 5 eac. + 5

I have to be as strong as I can be for the rest of my life.

Strong GX-YMCA session. Even more participation (from me).  10 ea. Ball pushups – random body work all day.

41213 (Friday #294) – wake 189 – sleep experiment – 576 cals in 8 hours sleeping. 72 cals per hr. (72 x 24 = 1728). This is pretty close to the rule of thumb that estimates a person will burn 10 calories per pound of body weight per day when they are in a coma. In my case 1890, so I’m just 162 calories off that mark.

Chair pistols – legs are tired. When down and back up doesn’t work, I just press up off the chair.
Lift Therapy at the Y today!!

Lift therapy complete!!
Round I: Leg press 400-ish  (8 plates) 35 reps in 3 sets + calf presses + shin flex (90 lbs) + bent calf presses. 3 sets.

Round II: bent row (135) 10-12-12 + step ups (10 – 16 – 20) + shin flex (90).  3 sets.

Round III: bench press (135) 10 – 12 – 10 + wrist curls 35 lbs. 3 sets: these bug my (rt) shoulder. So I’m keeping the weight light and not breaking the chest plane. Shoulder feels a bit better with reps.

Leg Therapy
Extensions – 195 lbs  6 – 8 – 10 (keep wt constant a increase reps )
Curls 165 lbs 6 – 8 – 8

Stretch & out. Wiped out but happy with the progress.

Note; LT replaced the park due to rain and 45 degrees.

Home work – twists, inverted squats, downward dog pushups, leg stack, just trying to get more flexible.

Workout stack: arginine: carnitine: HgW: yohimbe: guarana: CoQ10: D3: E: B12

41313 (Saturday #295) AM – work

Looking over the progress I’ve made over the past week. Better squats, better leg presses & bench presses. Nothing wrong with moving slowly. I guess it’s more maturing. I still have lofty goals – or inner visions of pushing my limits and becoming stronger, but I also want the agility and balance and flexibility – I want this weight 13 – 15 lbs. off of me so I can move my body more efficiently..

Tonight’s line up:
Waterbottle squats: 20 – 20 -  (suitcase style)
Suspension pushups; 13 – 14 – 10
Chin ups: 10 – 10
Dips: 12 – (kills rt. Shoulder) 10
WB shrugs: 20 – 20

One arm wall push-outs (practice sets)
Table pistols (practice)
Dips – although I dread them, I may have to do a few sets. Need to better stabilize my core. Need to center on nervous system training… the root of the body. If I can imagine this I think I can become better.

Wake 189 – drank breakfast, walk to 69 for groceries.
Chair pistols, up only arms folded, getting better balance. Wondering when I’ll restart insanity sessions.
BW home training this eve. Maybe some balance work, stretch & twists. Bands @ the gig. Hmm, spent home time in the kitchen… end of this week; will begin next week at midnight with the bands.

Ciao,

41413 (Sunday #296) – AM – work ::: Band Day

Deep squat pulls: 25 – 30
Chest Push: 20 – 20
Straight arm pull down: 12 – 10
(Already feeling stronger)
Triceps Ex: 12 – 10
Forearm pull – 12 – 10
(Ready for the orange band, more reps.)  Misc stuff.
One arm wall push outs. Pistol push – chair table.

Wake 188.5 – random stuff; pushups, chair pistols,

41513 (Monday #297) AM – work: EZ night – hard stuff…

Low bar pull ups (L) – 5 – 5- 6
Rev pushups elevated – 5 – 8 – 10
Water bottle press – 12 – 10

Wake 188.5 – 2 bogeys

Park Work: run ten minutes thru grass – a bit stronger but still slow, full pack, wts, boots.
Calisthenics 10 mins. Jax, shuffle, shadow box (should’ve kicked)
Up & down on bench
Side jump over bench, run fwd & backwards.
Leg work 3 – rounds
Air Squats: 30 – 40 – 50!!
45 degree rope squats (push)– 16 – 20 reps tough to hold.
Deep rope squats – 10 – 16 reps each.
Pistols (sort of0 off the bench, up & down alt legs. 8 – 10 total, good control.  – Good stuff.
Yoga stretch – boots off 10 mins in the grass. Open legs/hips, stretch, twist. Backwards walk up hill.
Calorie Burn info;
Max HR 161
Cool down HR 111
One hr. 1016
2 hrs. 1662 (808ph)
4:15; 2908
4:50 – 3035 average 627 per hour. A little less than last week. Could be lower RHR??
NO Xplode & pre-work stack.

41613 (Tuesday #298) AM – work

Not really aspiring to this. I don't think my body could pull it off with-
out drugs, but it's good to illustrate muscularity. I found that gaining
weight, even mostly muscle wasn't that good of an idea. I think my
knee started reacting to the extra weight. It was 15 lbs in about 7 or 8
months. Now that I'm "trying" to lose, I find myself becoming better
defined.

Lite band work, upper back & biceps – red & green bands
Hi pull back – 12 – 12 – 10 – 10
Standing biceps curls – 10 – 10 – 10 – 10
Bent flies (10 lb dumbbells0 12 – 12* (maybe more)

Legs are sore from the park. Got to be strong for Gx-TU today11
No more hoodia – don’t think it did any good.

Wake 188 – TU-GX today. Ate breakfast for a change.

41713 (Wednesday #299) – AM – work, relaxed.
Some upper-inner thigh (near) cramp, honey fixed it (& stretching) legs have been hammered this week, but make them stronger. 

Wake 188.5 21.5 54 (2): chore, did a few chair pistols, legs are sore, esp bottom back near ankles.
Post aqua squats 40 (4 x 10) beasties!!!!
Casein shake before bed.

41813 (Thursday #300) wake 188.5 – Night off no drop. This could be the new norm. still thinking 175, but in light of new info this weight may not be the best for me.

#1 – I’m maintaining weight, eating better and getting more defined. 
#2 – one statistic showed people with BMIs between 25 – 30 do as well or better health-wise than those under 25 BMI. 175 = 24.4 BMI 188 = 26.2 BMI
#3 – Ethnicity works in my favor. Some groups fare better at higher body weights & BMIs (slightly higher). 
#4 – Age, as I get “older” I should be packing on more pounds (muscle) to hedge against age-related muscle loss and maintain high (as possible) metabolism. 

Seems I’m moving into the more scientific realms of fitness, nutrition & health.

Dropped 6 lbs. since starting this book 12-12-12. 

Ate out, chicken sandwich – couldn’t eat the salad. Call it a cheat day.  Lift Therapy tomorrow – but I think I can do some home stuff tonight, upper body, no legs, they need a break. I mean rest…

Kind of sluggish when I got in, went to bed early. No home work… 

41913 (Friday #301)  wake 188.5 8 hrs sleep. Pretty good. Wake stack. Shake – no veggies – maybe a supplement. Not burnt out (on veggies) I don’t think. Lift therapy after lunch. This session ends tomorrow.

The fluctuations aren't as dramatic as they seems. There are
2/10 of a pound between each line. I'm pretty sure the weight is a
combination of fat burn, water drop and muscle build.

Lift Therapy successful – feel good, worked but not worked over. Ate Vietnamese #39 pre-workout.

Round I:
Leg press 360 – 400 lbs. (45 reps in 4 sets) + calf presses + calf raises (no wt.)

Round II: T-bar row (70 lbs) 12 – 12 – 10 + shin flex…

Round III: bench press (135) – 12 – 13 – 10, wrist curls 25 lbs.

Leg extensions 195 – reps.
Leg curls 165 reps
Asst pistols – bridges – stretches – cross leg squats/balance 1:15 mins
Slice of Pizza after, protein + recovery shake after.

42013 (Saturday #302) AM – work –

I may have burnt out on vegetables. They don’t appeal to me at the moment, but there are still lots in my fridge. 

Maybe jump rope tonight or just relax. Last day of Session XXII, maybe 3 or 4 sessions left. One will be short or extra long, they don’t work out evenly. Stop date is June 18 and that may be in the middle of the week. Anyway, I’ll have the opportunity to review the last year. 

I think the smartest thing I’ve done on my entire fitness journey aside from losing the first 25 lbs, is start muscling up my legs. Got a compliment from Frank on them today. (He once referred to them as pink flamingo legs. And I thought “chicken legs” was bad.) 

I don’t want to become obsessed with sarcopenia, but I do want to keep my fast twitchers (muscle fibers) alive and thriving as long as possible, like another 100 years – for real! Not sure whether I’m at the age when I should be trying to lose weight. “They” say we start losing body mass as we age, maybe as early as 40 (which is also when sarcopenia seems to come about), so I need to keep my major muscles as strong, big & condensed as possible. 

I’m noticing unprecedented definition on my torso so (again) maybe 175 is not a beneficial goal. 

Injury (or pain) report:  have to check back to when the ankles started bothering me. I think it was a strong Y-GX session where I did a lot of jumping. They’re still wakable, runable and jumpable. I haven’t wrapped or iced them yet. I should be more pre-emptive. 

Looks like it’s going to be a festive weekend. Been dining out since Thursday and got 2 parties later today. Discipline within reason.

Tonight’s casual line up; toy soldiers w/ ankle weights, db (10s) shoulder presses and flies and front raises, 1 arm push-offs (the wall). This will continue on and off throughout the shift.

Wake 189 – Got some bending and stretching done, esp legs. Got to push and stretch hammies. Chair pistols are still tough! Keep at it. Parties tonight, eat, drink, merriment.

X-ZACT Training Phase XXI - 32413 - 40613

SESSION 21 (XXI)

Welcome to Session XXI – this is like stepping out of the darkness. Yes I’m melodramatic about this stuff. I use my over active imagination to motivate me in exercise, to heal myself and to deal with medical setbacks and injuries. I still insist that I don’t get sick, even though Kid Stone attacked. It hasn’t passed yet. In my mind he and I are doing battle. I’m trying to destroy him before he escapes, he’s trying to do some damage. I couldn’t wait any longer. I had to start lifting again today. I took a personal trainer refresher course over the weekend and learned some valuable information which I plan to incorporate into the remainder of this operation. It’s technically Spring and that means time to cut, sculpt and define and that’s why I’ll be lifting weights and working my own body weight. I did order the exercise bands so I’ll be adding them and more balance and stretching. Officially 76% through the year and I’m pushin’ the limits.  

32413 (Sunday #277) wake 189.5 20% – 50%

No pain, brunch with the ladies. Start session XXI today. Can’t use Kid Stone as an excuse anymore. Going back to old school training; sculpting for muscle size and density. Reps & sets, combos, classics. Should start today buy the y closes at 1800, I could start at home and continue at work.

HOME WORK: Legs – Back – Chest
Front db squats 30 lbs 3 x 10
Db dead lift – 30 lbs 1 x 12 then 40 lbs 2 x 12
Bent row R&L – 40 lbs 3 x 12 ea.
Bent flies – 30 lbs 3 x 12
Spring Bar Bends – 16 – 20 – 25
Floor press 40 lbs 3 x 12

This may continue at work. Good way to start session XXI, let’s see if I can sculpt this body a bit more by June 18th… end of the second year of Bajai Bootcamp.

32513 (Monday #278) AM – work Returning to suspension work. Pushups (*feet elevated), and dips.

Pushups: 20 – 20 – 16 – 10*- 10*
Dips:   10 – 20 – 18 – 11
Curls:   15 – 35 – 41 – 20 (alternating +1 extra for the left arm, sometimes tandem)
Triceps Kickback: 15ea. – 20 – 20 – 10

Maybe 4 rounds is enough. Suspension pushups is the best exercise for my chest. I’ve gotten the best results. Last 2 sets feet were elevated (but stable). A goal achieved.

Wake 190 – sun salutations 2x, then balancing – legs [do these in sets like weights] 12 – 20 – 30 seconds each leg, then repeat. Leg to the front then to the sides. Stretch hams and quads – bridge – didn’t time it. Working into tougher poses.

32613 (Tuesday #279) AM – work.  Kid stone attacked just before midnight – took a pill. Seems like he’s close to leaving, but enough about that. Tonight’s routine.

Chin ups (rev. grip): 6 – 6 – 8 – 5* (*hanging low)
Rev. grip push ups on bars: 10 – 12 – 10 – 8* (closer & slower)
Front shoulder raises (alt): 21 – 25 – 31- 21 (extra for left arm, palms up last set)

Wake 188.5 36% BF – 47% H2O [note body fat numbers are usually off. The scale is not as accurate as it claims.]  Morning ritual.
Good GX session, drank dinner, (protein veggie shake), guac & chick peas.

32713 (Wednesday #280) AM – Work

Today’s session –
Water bottle squats: 10 – 10 -10
Suspension pushups, feet elevated; 6 – 6 -8
Dips: 10 – 10 – 11
Curls (dumbbell alternating):  20 – 25 – 20

Have to relearn to do squats and probably pushups too. This will help me.

Wake 188.5 post ritual. Like back in the day, wake up and …
Wake exercises: body bends, floor touch & inverted no wt. leg press. Headed to Aqua GX felt pain increasing so I took a pill. Thought Kid Stone was gone and thinking these are phantom pains, but got a class to teach so I can’t take chances. I think this moves a little every 2 days. Flowmax may have helped, but oh well.

Good GX, no pain, but wondered if I needed the pill or not.

32813 (Thursday # 281)

AM - WORK – Tonight’s line up:

Pull ups (palms away): 6 – 7 – 4 (wide) - 4
Rev grip pushups, legs elevated: 10 – 10 (elevated) – 10
Deep assisted squats (no wt):  12 – 16 – 20 -20
Shoulder laterals: 10 – 10 – 12 – 10

End of March,(2013)  thought it was time for 

another eval session. Big Chunky, 

remember him... he's my fat belly and he's

got to go. I'm about to go medieval on his

flabby..., well you know. There are some results

in the upper body. I'll certainly NOT be

competing in a contest or auditioning as a

fitness model. Snap shot eval pix at home

will have to do for now. Stay tuned.

Assisted Pistols (high table): 10 ea. – 10 – 12 – 10  (working towards pistols)
Pretty good workout, still new, expecting serious gains in strength and reps.
No Kid Stone pain.

Wake 188.5 25% - 52% Wake rit. Green shake & grilled cheese w/ guac, shrooms & toms – good. Got up El steps pretty good. Y – GX.

Today: Night off, don’t eat too much. Maybe some x-work before session and after. Work pushups & pull ups. Good GX, got a set of pull ups and ball pushups before the session… more participation then subbed zumba, now I’m wiped out. Is that a six pack poppin//

21:10 – Random HR 103 BPM walk to el and up steps.

32913 (Friday #282) woke lazy but had a good night’s sleep – rare that I get to sleep at night. Did a few pushups. Sore from the recent training. Going to hit the Y for some weights; squats, row, press, etc & body work. Then veggie shop, dancing later. Woo hoo!! First Friday at the Y in weeks, maybe months.

A Good Friday workout. Bars & Body

Squats 225 4 sets of 5 reps. Keep weight constant, increase reps & ROM (take reps to 30).
Bent rows rev & prone grip. 135 3 sets 6 – 10 reps.. also going to 30, increase and improve stance.
Shin flex between rowing sets, about 80 lbs.
Body work –
Deep supported squats, no weight, beyond 90 degrees.
Inverted wt less leg presses 30 sets 20 ish reps.
Dips – 3 sets of 8 push these to 30
Wide grip pull ups 3 x 3 – increase reps… maybe decrease sets until I power up the reps.
Stretch quads & hams.
Done – just over an hour.
Body Rock get my dance on.

33013 (Saturday #283) AM – Darling’s Diner. Angus burger w/ cheese & tea. Sleep at night.

Wake 187 post rit. Drop weight get stronger. (I’ll pay for that burger at some point, not so much the burger but the bread.)

187, wow excited!! -1lb. a week for 3 months or 90 days should get me to my goal. But, I’ll have to maintain my good/better eating habits and vary exercise and see what happens.

Bought a HR monitor/watch today. Woke up after a 3 hr nap rhr 48 bpm. Calculate working HR for fat & Calorie burn.

Base; 120 x 65% = 126 BPM or 21 BP10 seconds; 85% = 150 bpm or 25 BP10

Fit test – Got back into the Hawks, been a while. Snug but not tight. Keep living my life. Not very hungry today. Picked at soft pretzels & drank much fluids. No pain, not hint of pain. Got the meds just in case. Another win – but losing means chronic, no – terminal illness, so I’d better not lose, or quit.

Recognize this guy??? Me neither.He actually only kind 
of exists in essence. This is from 1996; pretty much the 
year I decided I'd gotten fat enough and it was time for 
some serious change. Looking at pix over the years 
inspires me. The people I knew back then are kind enough 
to deny on my behalf that I was a fattie. If I'd done so I 
may havehit 250 lbs or more before I came around. 
I may have to put together a retrospective of my journey 
through  fitness... through life.

Duck tonight. Oh yeah, brining my bands to work to add to the variety.
Oh yeah 2 – body’s sore from yesterday’s training. Legs are screamin!!

FLASHBACK – this is day #283 from a year ago - 

32812 – Wednesday #283... woke early, chilled in bed for a while. 180 lbs. 
Suspension training over night – even the wing chest was stronger, more reps on short angles. 
Oh yeah, dips!! More than just a hold, maybe stronger tonight, deeper angles (esp for back/rows) I may stick around a few weeks when I’m off (forgot what I meant by this). 
Notes: I am 7 lbs heavier than this time last year, but coming down. I was doing suspension training but most of it was standing at an angle, about 45 degrees. I was also taking Life guard training this time last year, which may have contributed to the lower weight. No doubt I was eating differently as well. More vegetarian days. I may have to get back to those. Going for more raw veggie meals during warm weather months. 175 by August!! 

APRIL!!! Don’t be no fool!!

40113 (Monday #284) AM – work: working with bands and holding a deep squat for some pull sets. Green & blue seem to be the “weight” – the combo. Just a bunch of random upper body and arms. Anticipating soreness of a different sort later today.

Wake 187.5 24.5% 52.5% Rit-massive!! The weight difference between coming in from work and waking up, including elimination is about 2.5 lbs, back to what has been ‘normal’. Occasionally I’ll drop 3 lbs but only when drinking. 

Left lower forearm – strange soreness, probably from the bands or sleeping on it. 

Last antibiotic today. End of the Kid Stone saga. I probably passed it w/o realizing. There were some stinging events. I’m not even that curious to know what it was. Just have to be diligent in keeping it from happening again – even in another 20 years.

40213 (Tuesday #285) AM –work

After moving steadily in one directions looks like I got a bounce. 

Since the Kid Stone incident I've been eating much differently. My daily

veggie drink has protein and creatine in it. I ate out a couple of times

this session (maybe more.) I've set a goal of 175, by August, at which time

I'll be in my 3rd year of daily fitness documentation. Next step is 

maintain 170 - 175 lbs and get stronger and more agile. I should be 

able to do a bit more when i don't have as much weight to lug around.

The Line Up
Water Bottle Squats – 12 – 20 -12
Pull Ups (L) – 5 – 6 – 6
Push Ups – 16 – 11 – 10 (suspension legs elevated)
Dips – 6 – 10 – (suspended, didn’t even make it to the final set, poor!)
Burning appx 370 cals per hr @ work.

These rounds wore me out. I did do some home work yesterday – squat-curl-presses & shoulder work, nothing too straining.

Wake 188 22.5% - 52%  Banged a double!! Oatmeal for breakfast wake stack + CLA and omega 3. TUGX today.

Two good GX sessions – burning about 1100 calories per hour just leading classes – according to my watch. Of course this is why I’m always beat after classes on Tuesdays.

Note to self – stop talking about fat people. More on this later.

40313 (Wednesday #286) AM – Work: Last week I told myself to remember not to work out Tuesday into Wednesday. Now I’m bored. I could pull out the bands I suppose, but muscles need to rest. Bands tomorrow. Home work after GX.

Wake 188 – only dropped 1.5 lbs, slept til the alarm. Shot down 3 bogeys before 1600. Practiced pushups 25 normal, 15 each side with the dumbbell (right side was weak, needed two sets.) 10 each w/ opposite arm extended on the ball. Maybe squats after GX?? And do pushups with straight arm. Not quite to 1-arms yet. Maybe try 1-arms on knees.

1 each set straight arm pushups at the pool & 30 squats @ 225 in 5 sets. (It averages 5 sets of 6, but that’s not how I did them.)

40413 AM – work. Lite band work. Just to keep busy. Drinking lots of H2O.

Wake 188.5 Y-GX then dinner w/ mom.

Calorie burn experiment #2
700 calories during the 55 minute class.
900 more the first hour after class.
2800 total burned in 3.5 hours after class [2800 – 700 = 2100] so 600 CPH after the intervals. The norm or ‘control’ is 370 CPH.
4 hours later still burning just under 600 CPH.

40513 (Friday #287) 188.5  No weight drop, but I did eat dinner last night so no mini-fast. Lift therapy today???

Yes- Lift Therapy successful.

Round 1 – leg press – calf raises – shin flex  3 revolutions
Round 2 – t-bar row – shin flex – deep assisted squats (no wt.)  3 revolutions
Round 3 – Bench press 135 lbs – step ups (on dumbbells) shin flex  3 – 4 revolutions
Leg curls, Leg extensions (195 go to increase reps) Asst pistols, stretch legs.
Calorie burn appx 800 PH @ 2 hrs since leaving the house.
After 3 hours 700 CPH. At 5h 10 mins 2550 total 494 CPH.

Going to try and take this BMI scale more seriously. Let me see if I can get and memorize the formula. Although it’s more than 150 years old. I’ll get mine into the 24s, but what’s more important is the waistline and bellyline. I’ll be one of my few friends who aren’t “technically” over weight. 

BMI = lbs/ht in inches squared x 703.07 my BMI at 175 lbs will be 24.4
Ht remains constant at 5041 (that’s 71 x 71). So today’s BMI is 26.3. 25 is overweight. I think 180 will get me to 25.1. If I happen to pack on more muscle weight but get my belly down to around 32 inches and Body fat to about 12% I won’t worry much about BMI, but right now, it’s a goal.

It should be noted that I again danced for hours, this was my evening cardio. And drank nothing but H2O and iced tea. I guess those days of not drinking due to the meds just quelled my taste for alcohol. Oh wait, I did make an aloe & dark coconut rum drink earlier this week, just as an experiment. 

40613 (Saturday #288) 188.5 maybe… Last day of  session XXI and this will be the last entry for this document (that’s an admin note.) Today kind of snuck up on me. Walked some errands… need to do more of this. Casual waking takes too long so I need to walk to get somewhere, or pick up what I need. 20-30 minutes should do.

50 slow deliberate air squats, flip kicks and trying to hold a seated, elevated L pose on yoga blocks. Start session XXII on the straps. Ta-ta.

X-ZACT Training Phase XVIII - 21013 - 22313

Session 18 Summary – I don’t even know how long I’ve been taking the creatine-beta alanine mix, I dropped the arginine because of the taste, but I have to use it up so I’ll deal with it when I get to lift heavy again. Less lifting days this session due a weekend in Brooklyn, surprisingly didn’t gain too much extra weight. Continuing the suspension training over night and battling against a bug for most of the last week of this session. Very little home work – due to being home very little. Four days of GX a week. And the knee is improving. It’s weak, but hasn’t been swollen lately. 

21013 (Sunday #235) AM – Work Start Phase XVIII (18)
Suspension Pulls – 3 sets, low.
Wake – 195.5: Air squats 3 20s + deep lunge squats – good stretch I think I can do more of these. Maybe some back work before work? Or just rest and update?
Let’s make pulling dominant this week at home and work. May not train this weekend. Build muscle get leaner!!

21113 (Monday #236) AM – Work. Suspension Pull ups. Just working on strengthening usually about 10 reps every 30-60 minutes.
Wake 193.5 – E: couple sets of bent rows just to stay focused. Good aqua, knee held – no pain, no swelling.
Got some bar work done at Temple, then a long ass walk through North Philly. (Camino Real w/ Benny)

21213 (Tuesday #237) 193.5 Wake up.
To the Y for squats, start at 135 this round, go for 25 reps.

First 2 sets, 25 reps 135 & 155, net 15, then 10s. Maxed at 250, sets of 5 then 3. Wide grip chest press 115 & 125. Shin fle, 90, 95, 100!!! Now I can work with 100s – no going back, but can’t go higher either.

Stingle is with me an hour later, not intense tho. My have to 86 the arginine for a while. Can’t take the taste. Feeling wiped out and got 2 G sessions to do.

21313 (Wednesday #238)
Wake 192 – weekly adjustment wasn’t hungry last night. Pull day and the Y? I’m thinking before aqua g … still feeling the lats from Monday at Temple. Just a few pull ups made an impact.

Pull day and leg therapy at the Y – pull ups are week I need more of this!!!

Leg therapy – no records, just getting the leg curls/extensions back in shape.

Purge day – seems unnatural, wonder what I ate. No stomach pain, but that drawn down feeling…
Good aqua, good, went fast, not very hungry either. Got food w/ me tho – maybe that’s why I’m not hungry.
Pondering whether the purge was a pre-emptive dismissal of flu, or bug or some other interloper. I visualize my body as a Temple surrounded by a fortress, my antibodies are elite soldiers ready to do battle with all enemies and always getting strange. My digestive system eliminates threats before they can get a foot hold. Badass from outside in and inside out.

21413 (Thursday #239) – Suspension push up bars reverse grip, incline, no need to count, feeling kind of worn but I’ve got to keep at it.

Sets – IIII (4): Didn’t eat much during the tour, bean burrito – trail mix – water – wasn’t hungry. Let’s see what later today brings.

Wake 193 – took extra hour thought I was hungry, but appetite was satisfied easily, mix, banana, blueberries, wake stack. Seems like some kind of change occurred. Can’t place it. More energy, brisk steps, moving faster. Let’s see if this transfers to Y-GX today… hey, it could be all the exercise I’ve been doing, even though it’s unorganized and intermittent @ work. I have been to the Y more than usual this week. 
Late dinner

21513 (Friday #240) AM – Home – Sick Day, Brooklyn later, eat healthy this weekend and drink healthy too.
Wake 194.5 – late meal last night, wasn’t hungry but devoured the food. More positive expectations, affirmations. More talking and thinking myself into being.

21613 (Saturday #241) Brooklyn, NY – random morning pushups. Basquiat w/ Po.

The green, trending weight, line is always much steadier than the radical

blue, actual weight line. Looks like the weight loss is coming earlier than

expected, but I'm also getting leaner (sorry no body pix this session),

which is why I noted that I may have crossed into a more efficient muscle

building/fat burning zone. I've changed the way I eat over night, which is

8 hours of low activity. It's the 8 hours that I "work."

Catfish & Hurricanes w/ the Fram. Dark-n-Stormies w/ C & Po. (Commonwealth)

21713 (Sunday #242) Brooklyn, NY – Spicy lamb burgers w/ Corwin & Po.

21813 (Monday #243) Brooklyn-Manhattan-Philly: Last day of Aquarius headed to Pisces. Going back to Philly – got aqua this eve, maybe home work.

Back in Philly 195.5 17% 57% H2O. I may have crossed over into the fat burn – muscle build zone. After 3-4 days away I’m looking pretty good, however I try to account for a bias-factor, but I see thicker veins and more definition. 

21913 (Tuesday #244) 195 Wake. First day of Pisces. Good sleep, pre-workout meal. ACV at wake.

Headed to the Y for squats, maybe start at 155 go for 25… kind of obliged to do more than 100, maybe 100-125 and wide presses at 135 or +? And shin flex @ 100 – keep moving forward.

100 Squats – endurance and strength were down, the knee was functional was functional. Started at 155 for 25 reps. Next set was only 15 reps (added wt.) Got about 4 sets of ultra-wide presses at 135 then dropped down and increased reps. Max squat was 215 today. Got to take a shin flex break b/c the weight is bothering my instep. Massive calf raises, no counts.
Leg therapy, extensions, knee is stronger, slight pain tho.
Leg curls are strong. Stretch & go.

Two powerful sessions at Temple, I’m beat as usual. Back to overnight sessions…maybe. Got to update too.

Setting up for suspension pushups but won’t be mad if I don’t do too many. My “gym” is flooded and unusable, how about that for a sign? Plan B… relax.

22013 (Wednesday #245) AM – Work. Took a break – figured after a workout and two classes a break was in order, plus my workout area was flooded. GX Later today, maybe wake up work.

Wake 195 – Steady – Aqua GX – still think I can lift wts after. It’s self portrait day. Woke with a mild headache but shook it off. LIMBO. Bit of a sore throat and stuffy too. Maybe another battle coming. Took some Vit-C at wake, I think I missed a few daily doses. I think it’s time to get more.

Good GX – note: back to popping CLA + Omega 3 – about to finish another CLA Bottle – wonder if this stuff is really working. I should get some red rice yeast, see if I can knock this cholesterol down faster.
Hands are tightening up again at the outside along the pinky ridge. This hasn’t been happening in some time – what’s changed?? This could be a sign. Thighs are tight, but I blasted them yesterday.
I think a bug’s coming. Took the elixir this eve. The bug could be causing dehydration. Did I mention sore throat? Just mild for now. Left elbow dry. Noticed it yesterday. This could be the cause of yesterday’s lackadaisical weight room performance.
The “exercise room” is dry. Already did pushups and dips, got to take the stack too. 50 minutes until tomorrow.

22113 (Thursday #246) AM – Work –
Already a few sets into the day. The more I do it, the more I want to do it. Do what? Suspension pushups and dips – my feet are resting on a box which makes it a bit more challenging. I think I feel new muscles waking up and maybe these chems are being released and beating up on the bug too! Maybe once per half hour … just whenever. No pressure. I probably won’t count reps unless I get a 20.
Got about 5 sets in doing dips like this is brutal, looking forward to the results.

Wake 193 (after elimination) Woke with sore throat, closer to the top, elixir and chicken & veggies for breakfast. Feel weak and sluggish. Upper thighs (rear) are tight!! Knee is kind of sore, say 3 on a +10 scale. Iced it. I should be good for tomorrow… squats… did some lunge squats today just to stretch. Got my salad fixins, I can ditch Wawa for a while, but need dressing.

22213 (Friday #247) AM – Work
Suspension; seated legs elevated short range pull ups, 45 degree pulls and chest wide-outs (I know what they are, hmm “angels” come to mind).  Maybe 4 or 5 sets so far, just pulling to get stronger and used to it. Muscle ups need to be in my near future.
YMCA Later today??? Squats again, stick with 155 @ 25 reps. Maybe 2 x 25 reps? And get rid of this bug!!!
I can do muscle up training with the straps. Feet are on the floor and my legs are assisting but I can practice making the transition from off the ground to in the air… or from below to above the plane.

Wake 194.5 – The masculine was ready to hit the squats @ the gym, but the feminine wouldn’t allow it. She demanded sleep and rest as the body fought the Bug! (Grrr!) Long deep sleep and vivid dreams, re-woke stronger, lots of bad stuff expelled from the lungs and nasal passages. (Right nostril.) I wonder if it means anything that the snot was coming from the right ??

22313 – (Saturday #248) AM – Work
Last days of the bug battle? First round of suspension push ups and dips – body’s strong but tired from fighting the bug.

Sets = 4 super sets then split sets 2 more each, reps are 6 – 14 (I think is my max).

Wake 193 – surprised, good drop for a work night. Could be the bug too.
Made it to the Y only 75 squats, however I worked in rounds of squats, calf raises, ultra-wide presses, 4 or 5 rounds maybe 6, then a couple of shin flexes @ 95 lbs.

The body & knee held up but I'm worn out. Still at max with the bug. She gave me the resources she could.
First squat set – 165 at 25 reps, I was going for 30.

The body flushed much of the evilness out of itself during and after today’s session. It was truly a battle royale. The bug got the better of me yesterday but I came back with a vengeance today. Although I needed a 30 minute nap after the battle.

This is it for Session 18 – this was a rough one for me, I’ll have to go through my notes for the summary. Session XIX starts at midnight and I’m thinking more suspension work, more pull ups overnight. Oh yeah, started Red Rice Yeast – 2 tabs a day, they should last 2 months. Then I’ll get the cholesterol checked and see what effect it had. Last count was 199 only down 9 points but that put me in the green zone. I want at least 10 – 20 more points of buffer. 

X-ZACT Training Phase XVII - 12713 - 20913

SESSION XVII Starts right now!

Summary: Session 17 seemed especially long. I started back at Temple and my knee wasn’t 100%, plus I’ve forgotten some set up procedures (like the keys) that caused me to get a late start. Made it through though. Also I haven’t been getting to the Y to work out as regularly, being at Temple 3 days a week and Y on Thursdays for GX leaves me the weekend and/or one of my days off for squats. To compensate, I guess that’s the right word, I’ve been doing some random vanity (upper body) work at home. My upper body does feel and look tighter, even those elusive abs are peeking through again, or is that hair?? Ha ha… Also, I’ve been getting some body work reps in overnight – suspension pushups and the pushup bars. Sometimes I do random body weight work at home as well. Looking forward to getting back outside. Maybe next session I’ll try and deadlift again – the knee seems to be healing up and getting stronger. Impact seems to be the enemy. 

12713 (Sunday #221) AM – Work: HAPPY Birthday Stazja!!

I am chillin’ studying and trying to make this back/oblique heal, and thinking about the knee too. Let this be a lesson to myself; either get stronger and more durable or stop hurting myself. I’ll take either, but preferably both! I may have begin phasing out Wawa salads; more variety and better salads if I make  them myself. I’ll just have to set aside more prep time.

I have a feeling the theme of this session will be healing, although I may be able to still push some solid squat weight with my legs. If I can increase 10-30 lbs a week on the squat I’ll take it for now. Oh yeah, I am intermittently pulling up on the straps, no deep angles, I just need to keep doing something to get stronger or keep from losing strength. (The back doesn’t hurt when I do it.)

Wake 193. 5 – Spent most of the day organizing paper and healing. Walked to 6-9 (about a mile round trip) did some air squats just to see if I could do them. Ice and heat the oblique. Off work, sick day, dentist.

12813 (Monday #222) Wake 195.5 – Dentist appt. too much blood from the gums, got to do better. Treating back. Aqua GX went well, not too much pain… healing!

12913 (Tuesday #223) Wake 191.5 !
Could this be the result of not supplementing? Today became crazy because I got my departure time screwed up in my head.

Back & knee are feeling a bit better. This unexpected break is karmic. Eating light to compensate for no workouts. Maybe I can do some light weights tonight and tomorrow.

Going from 198.5 to 191.5 within a fortnight and not really trying to, has some kind of message to it. The message is that I know how or what I need to do to drop weight, at will, but what kind of weight? Metabolism eats muscle last! 

13013 (Wednesday #224) 192 39.5% BF 46% H2O – Measuring Day!!

This is one of those days where everything converges and gets measured, in centimeters. Why? Because they are more precise. Even though a centimeter is like almost 1/3 of an inch, I have comments when I add 1 cm, but it’s better than measuring in fractions of an inch. So here we go: 

Torso: Visually I think I’m looking leaner in the rectus abdominus region as well as the sides. Getting some nice definition.
Top (around the solar plexus) 98.5
Middle (midway between plexus and naval) 92 – this is a drop and I’m happy about it.
Bottom (naval) 96 – not much movement here.
Under (waistline) This is an increase, small, but it’s got me perplexed, unless I’m measuring part of the gluteus minimus (upper butt). If it’s butt I don’t mind, been rockin that area with squats.

The Majors!
Shoulders 125 cm – This maxed out my chart. It’s a gain of about an inch.
Chest 104 – even, no gain. More pushups and bench pressing (more of the latter I’d say.)
Butt 106 – add 1 cm; it’s tricky to keep the eye on the rear end. I may have to get bigger pants, again! As long as my shoulders stay ahead of my butt, I’d like to get the chest thicker too.

One of my final eval pix from 2012. I still feel I need more work on my
shoulders, I certainly need more pure upper body strength. I think I'll
work on that when I get back outside. Take it to the bars!! 

Appendages:
Upper thighs – 62 (both) either they’ve evened out or my measuring is better.
Calves – 36 there’s a .5 difference between the two, not worth worrying over, yet I mentioned it.
Biceps – 40 – they have evened out. I measure them bent but not flexed. I may flex if I can find someone else to measure me.
Neck – 41 – fist time I’ve recorded the neck I think.

Very slight gains all over. I’d say the heavy lifting has been beneficial. Going back to the theory of working harder to maintain gains this small could almost be considered maintenance. Personally I have to gain to maintain. 

The knee is improving, led GX with no brace, Oblique is healing. Did some air squats and a few pushups yesterday. Sneezes are the big test, still hurts when I sneeze, but it’s not crippling.

13113 (Thursday #225) 192 36.5%   47%
What was different about the last week?

1. Returned to Temple GX sessions
2. No heavy lifting due to injury.
3. Took 2 extra days off from work, (4 total.)
4. Cut the calories because I cut activity
5. Dropped weight. Hoping the wt loss was H2O and fat and 0% muscle, measuring day suggests fat loss.
6. No supplementing.

Both the knee and back feel ready to return to the routine of lifting heavy & home work and ready to reintroduce pre-workout and maybe a few protein drinks during the week. I probably have 8 – 12 more weeks available for lifting, then the weather changes and sculpting begins. Hope I can keep this body functioning! 

Guess I didn’t mention I was up at 3am, out at 8am, back in and sleep again from noon and up again at 3pm; one of those funny days. Then GX at the Y, back home and maybe a nap and/or workout before work. 

Started pushups again – sets of 25, moving slowly. I think I’ll be able to squat over the weekend or Monday before Aqua. I think I’d better get my butt to the Y on weekends and maybe Temple too for legs. I can take care of the rest at home. Need to pick up the guest passes at Rittenhouse. 

I let the weather to stop/postpone me, but no regrets. The option is still there – I think.

Fate had me run up the El steps, good knee strength.
Stronger in GX today, knee plays up when running in place, but good during jacks.

FEBRUARY

20113 (Friday #226) AM – work: Ready to get back to work!

Got the straps out, suspension pushups, low angle… just gonna hit several sets of these throughout the night. 
Oh yeah, working to end the Wawa salad contract, or cut it down to two salads a week and see if that has an effect on the weight. 
Wake 192 – Brunch &, First Friday w/ the Fram. Back to training Tomorrow.

20213 (Saturday #227)
Suspension push ups 4 or 5 sets of 8 – 15 or 16 throughout the night. Going deep beyond the plane to hit upper pecks. I think I can feel it already.

Squats this PM at the Y, continue to work on finger push ups.
T-Mix, grapes, white fish and lentils, mush for eats. Thinking maybe pyramid squats and bench press for two weeks, 30 – 45 minutes in the gym and maintenance for home-work and GX the balance. Maybe some pull ups, focus on legs, chest & back work w/ supps – 2 weeks. Oh, got to do the shin flex too.

Wake 193 – back to work and gaining, or could be the beer. Left knee is swollen again, must be the impact, the soreness is behind the knee this time. Frustrating. 6 mg melatonin before bed 7 ACV.

YMCA 100 Squats Pyramids
45 lbs (solo bar) x 10
65 x 10
95 x 10
115 x 10
135 x 10
145 x 8
165 x 8
185 x 6
195 x 6
205 x 6
135 x 16

Shin Flex – 70 – 85 – 75 – 65 100 total. 30 minutes worn out. Post workout profound purge – but was it the pre-workout, the ACV at work, my body or the first session in a week, or more? Or a combo? I know I felt dense, heavy just before. I notice I have this kind of feeling several minutes before elimination. It’s not a sick feeling. Anyway…

Trail mix and BCAAs right after the workout. If I can do 30 minutes in a gym I can do vanity stuff at home.

20313 (Sunday #228) AM – Work.
Suspension pushups – 50x (12-12-12-8-10-6) Vanity work at home I guess and pre-work drink.

Wake 193: Headache mild, but I think it’s the melatonin – no dreams.
80 squats & diamond pushups (so far, going for 100 or each) Maybe home work this eve. Final 20 done. No time for lifting. Curled some bells, 20s-30s-40s.

20413 (Monday #229) AM –work
Suspension push ups going for more than 50 this tour (12-12-15-12-12-12-10) 85

Wake 193.5 No melatonin, more dreams.
14 people in Aqua, I think it was a good session. Iced the knee then hot, weak, but not swollen.

I don't know what to say about this chart. I had a huge weight drop that
I can't explain. It may have been from starting GX and cutting back on
preworkout supplements. However, the weight came back towards the
end of the session. 

HOME WORK

Flat dumbbell presses 150 reps, no need to break down the routine. Used 30s, 40s, 50s, then 3 sets of shoulder shrugs and 9 reps alt shoulder press. I should stretch tomorrow.

20513 (Tuesday #230) AM – Home; 3 hr nap, but it’s 3AM, might as well get things done. Maybe watch a film, fold clothes and eat. Maybe get to the Y & squat today. Add 20 lbs to start, if I get there.
Got CS & Aqua @ Temple. Got to be up for that.
Early morning triceps extensions (triceps bar) 50+ lbs.
Later that day – GX & Aqua exhausting. Note carry food with me!!!
At night a few pushups.

20613 (Wednesday #231) 193.5 Wake up – Sleep was interrupted but I got it back.

Squats at the Y today. Start with 25s on the bar, maybe get more than 100. I can probably do 12 – 15 rep deep sets up to 135 lbs. Start taking glucosamine 3x daily for knee dumbass! Should have been doing this before.
Done deal – 105 squats.
Start 95 lbs (50 lbs on bar) Max 225 (3 sets of 5 reps) warm ups 15-15-12 etc.
100 Shin Flex up to 90 lbs, back to 75 feels good… I work this pyramid style also. Start low weight high reps and so forth. Some leg raises for the lower abs.

HOME
Db presses, informally, 20s-30s-40s plus shrugs and curls.
Veggie dinner.

20713 (Thursday #232) AM – Work
Suspension pushups 5 sets of 15. Really felt it on the 5th set. Meta before bed.

Wake 193 – dreary day – seems I can’t get motivated to get up when the alarm sounds. Opted for an extra hour’s rest. Knee seems to be improving, glucosamine or placebo effect or mind-body healing, whichever works.
YMCA-GX Today – Strongest GX of the year. Not fully participating but working the knee more and more, no apparent swelling. Elimination normal.

30813 (Friday #233) AM –Work –

Push up bars 25-25-20-10 (feeling it – chest) neutral grip hands at body width. Two more sets of declines 10 reps each start high, dip low.
Grave yard stack – Hoodia, Saw Palmetto, Glucosamine, Bee Pollen. (FYI)
Managed some good upper body work. Can still hold a high plange, but still can’t hold it low. Do this more… again.

Wake 193 (Been steady for a while) – Slept for 9 hours. Woke up, did upper body work, mostly shoulders and upper back.
Fruit breakfast, tea, lamb butt for dinner w/ veggies) Made salad for work.
There was a time that Friday’s meant heavy training at the Y. Today I couldn’t get out of bed. Maybe it was the weather, but maybe not. 

20913 (Saturday #234) AM – work
Suspension Pushups – these are working my abs/core too! (10-16-12-10-10) No records, but to do this consistently will have an effect.

Wake 195.5 – the weight came back. I don’t know why. First over night w/o meat or fowl in the salad. Headed to the Y for squats – maybe beat 105 – I think I can do bigger sets on the low end. Knee is stiff, but I think the squats will work ‘em out.

DONE DEAL
120 squats start @ 115 lbs. First 3 sets 115 – 135 lbs 20 reps each. Maxed at 235 w/ 5 reps. (Top 3 sets 5 reps each.) Last two sets low weight 10 reps each.
Ultra wide grip chest presses between squat sets. Didn’t do as many presses it started as an experiment. Went up to 115 lbs, doing 8 – 16 reps each set.

Shin Flex pyramids 80 lbs 25 reps – 85 – 90 – 95 (new PB) – 95 – 90 85 – high rep sets.
Wrist flex experiment, started with 15 lbs, but 25 is about right, up to 30 reps.
Protein drink at Home, Ice then heat knee. Nice way to end the session.

X-ZACT Training Phase XVI: 11313 - 12613

SESSION XVI – (16) 11313 - 12613

Summary: This was a rough one, just as one injury was healing, another occurred, that one was on me. It's been cold the last fortnight so I've been training at home - like way back when I started out, on;y I'm better at it now. I am actually seeing (or at least imagining,) gains.

11313 (Sunday #207) Starting Session 16 on the job, rotating from suspension work, to push up bars, to 10 lb dumbbells, to this big old school bender bar thing, with ankle wts on. Massage day this afternoon.

Woke 195.5 34.5% H2O – 48% Body Fat: coconut water, stack, massage – That was the day.

11413 (Monday #208) Wake 194.5 1 lb drop, don’t get excited. Grilled tuna and cheese bkft – wake stack – knee feels better, but still slight pain on lateral moves.
Max Leg Day – see how things fare. Also bug symptoms have waned, feeling cautious about training.
Upped the B-A dose about 50% - only taking it once a day for training.

Body is on fire in a good way!! Max Legs was successful. 1 concern, seems I’m running short of breath sooner, not dangerously. It’s hard to measure the difference between now and a year ago. Today I’m lifting much heavier weights than in the past five years. I’m carrying more 10-15 lbs body weight than 6 month ago and working with more intensity. Just putting it out there.

MAX LEGS:
Squats 2x8 @225; 2x8 @ 250 + calf raises
Inverted Leg Press – 3 x 10-12 + calf presses (just under max load.)
Shin Flex – 85 good reps
Leg-X therapy single legs left – 120 max/ right 135 max.
Wall Sit – 85 seconds
Thigh stretches from & back – done in 60 minutes.

11513 (Tuesday #209) 194.5 20% 55% - after two: Must be patient, the diet is making a difference, more fruit & greens – keeping and increasing strength.

HOME WORK
Power sequence – I thought I’d have to toss the 40s and I did for the first set. Next 2 sets were more focused and concentrated, less body movement/momentum. 4th set I went with the 50s and back to momentum. Those suckers were heavy. I call this progress.

Floor work – floor press 50s 3 sets:
Floor flies 30s 1 set
Triceps hammer press 20s, 1 set
Rotator press (should demo this) 20s 1 set each arm.
Db lateral flies 20s 2-3 sets
Db curls forced 50s – solid set with the 30s.
Supps…. Wake Stack: Post bkft stack: pre-workout & vitamins, post workout BCAAs tea – Feeling good. Knee continues to improve, but too many moving parts. 
Grilled sandwich before work, pack fruits & nuts, EAT MORE APPLES!!

11613 (Wednesday #210) Long sleep, no sun.

HOMEWORK: wake up stacks & pre-work out
Squats 50 lbs dbs 3x 8-12
Romanian Dead lift 3 x 10
Monster sets Chest & Back 30 lb dbs
Incline press 16 – 20 -12
Incline fly 12 – 14 – 12
Biceps 20 lb dbs.
Incline press (chest on bench) Hammer curls 10 – 12 – 10
Incline curls (back on bench) Normal curls 8 – 10 – 10
Abs work (Surprised that this wore me out.)

11713 (Thursday #211) Wake 195!! Been consistent since the start of this book.
GX was good, knee not 100% but healing. Pre-work & post BCAAs

11813 (Friday #212) Wake 193.5 weekly drop. AM stacks, Lamb butt, et al for bkft. Early to the Y – chest day. Maybe max if I can find a spotter. Old school.
Knee improving, ran up the El steps, run double steps, 1 flight. Good breath.

Old School CHEST DAY (The way I used to do it, just less weight)

Bench Press 5 rep sets fro 155 – 205 maxed a couple single reps
Incline press 5 rep sets 135 – 165, repped a few singles
Close grip bench press + EZ bar curls (6-8 each) super sets
85 lb db pull over + EZ bar curls (60 lbs on the bar.) super sets
Seated military press – 5 rep sets 65 – 95 lbs.
Triceps, press downs, kick backs & pull overs on cables & bench dips.
Done 60 – 75 mins.

I've been practically collecting weights for years. A while

back I got the flooring and just went ahead and made myself

a little work out space. It's been worth it. (Have you seen my

videos?)

11913 (Saturday #213) AM – Work Updating –

Been loving the Home Workout, I think it’s improved the upper body strength and maybe packed a bit of muscle on as well, hard to say. The New pre-workout mix may be having a leaning effect on the torso. I can barely estimate with my eyes, but I think the belly is shedding some subcutaneous fat. Measuring day comes around the 29th or 30th depending on when I have time to do it. Maybe I’ll take some pix tomorrow. Perhaps more home work later today. I’ve been awake for a long time. 

12013 (Sunday #214) 195.5 Wake up: Yoga, 2 sun salutations, Sea salt purgative. Football, food and rum @ Tet’s, go??? oh yeah Ravens!!

12113 (Monday #215) AM – Work:
Max legs maybe? Start squats @ 225?? Yoga, starting out slow, just sun salutations.
Came in at 198!! Woke @ 198!! Whoa – backed off to 195.5 (3). Good digestion or ACV before bed??

MAX LEGS
Squats +Calf raises+Air squats Started at 225 did 4 sets of 8, left knee was sketchy but came through, went deeper each set.

First Eval Session of the year (12013). Was feeling

kind of buff up top and belly is looking a bit more

shredded than in the past. I'm heavier too and it

looks like it's more muscle. I keep telling myself I'll

cut in the Spring. I came within 1.5 lbs of 200 this

session. (See Chart).

Leg Press+Calf press – back to 8 plates, last two sets.

Shin Flex – started at 85x16 reps so I went to 90 lbs, reppin like a king. Putting some inches on these drumsticks.

Seated leg + calf presses non stop, 3 rounds 215 lbs. (maybe add wt next time)
Wall Sits, 75 sec & 90 secs.
Leg Therapy (Extensions) left: 75-90-105/ right 90-105-120
Quads stretch
Uni-leg bench squat-lunges 2 x 10 each.   Done in 80.
Short of breath at the start, but it forces the lunges to work. On fire at the end. Recovery BCAAs & Honey.

12213 (Tuesday #216) Wake 197

Wake up Yoga 2 Sun salutations:

HomeWork – starts out organized then goes into a freestyle session, sometimes I record them, sometimes not.
Power Rounds [Squats-Press-Curl-Shrug-Bend] 40s 1st Rd – 12 reps: 10 reps: 8 reps.  Breathing was better. Got stronger along the way.
Old school sit ups, crunches and reverse crunches.
Shoulder laterals 10 lbs x 12: 12 lbs x 10: 20 lbs x 8
Curls 20 lb x 10: 30 lbs x 10: 40 lbs x 4

This is what it looks like afterwards. It's a whole 'nother
workout just putting things back.

Shrugs 40 lbs & 50 lbs x 16
Cheater Curls 50 lbs x 3 (each) 2 sets.
Mat Work:
Floor press – 50 lbs x 20, 2 sets
Flies – 30 lbs x 10, 2 sets.
Flat Triceps Extensions 30 lbs 6/7 & 8/9* (*extra rep for the left arm). Awesome improvement over last time.
80 Minutes BCAAs + Mass Gainer shake after.
Brought up more weights from the basement.
Triceps press bar, random reps
Standing dumbbell triceps 20s felt light.
*I was off from work and it was like 15 degrees outside, for when I look back at this years from now. I may have video too. The video will have to be edited to fit. I think i can only upload less than 60 seconds.  

12313 (Wednesday #217) Misc. work at home throughout the day. Dinner with Fam and Mom for her birthday, worked out more after dinner. Upper body stuff.

12413 (Thursday #218) Wake 195.5 – expected to be heavier. There weather’s been dry so no BF or H2O readings. Oh and cold too!!

Y-GX this afternoon, some upper body reps, mostly triceps (triceps and shoulders are going to get my bench back up to respectable (2004) levels. 250 on a bad day!! Must heal!!
Rather long walk challenged the knee. Tiger baumed & wrapped it for class. Right ring finger is still sore – I can’t remember which bowling session it was.
HOME OOPS! – Slid off the bench into the wall, took a hit just over the right oblique. It will bruise. Iced and heated. OUCH! 

12513 (Friday #219) AM – Work: Getting the studying done. Feeling a bit soft and dumpy; mid section looks feminine to me. Meanwhile, I’ve got the pushup bars out and knocking out a few reps throughout the night.

Now the back’s sore as well. Kind of pissed on a couple of levels about that. Knee isn’t fully healed yet – next step, a better brace for GX and more stability. May have to see a doc, but would rather avoid it. (Better go before my bennies end..)

Almost decided to omit the chart this session, til i realized it looks

different. The big gain is towards the middle. Could be the cold

weather. I hit 198.5 coming in from work one morning (but I only

chart wake up weight, which was 197.) Weight tells a story, I'm

trying to figure out what it is.

12613 (Saturday #220) – Hmmmm, wake 194

Did some suspension pulls overnight, back and chest stuff.
Suppressed a sneeze and by lower right oblique flared! OUCH!! Iced it twice, took Advil for the first time in five years and heated it up in the shower. This was a tough session with the cold weather and injuries. Got to be strong because I start back at Temple on Monday. (That reminds me, I have to write up the Aqua Routine.)