X-ZACT TRAINING: Session XXVI: 60213 - 61813

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 18^th, 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.

 #1 – pushups [legs suspended using pushup-bars] 10-10-10 = 30

#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 3^rd 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.]

 Even sorer, but glad I did it.

* 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.

 Opted to stay in and ‘rest’ and do some bounce-stretch exercises. As I recall this type of stretching isn’t – or wasn’t recommended, but it feels right for me in opening up hip-back-pelvic areas. I don’t even feel guilty for not running the woods, we have tomorrow for that. No rain in the forecast.

Did 50 slow squats, I have to work back up to 125 then go beyond that. I hate starting over. Several sets of standing db press, 30 lbs, [max 21 reps]. Getting easier. I want to get to 51 before I go to the 40s. did beach legs and already out of shape from not doing them. I should do these daily. Did some db flies, standing, 20lbs… shoulders seem to be responding.

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 5^th 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 

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 1^st 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!!

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).

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.

 

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.

 

X-ZACT Training Session XXIV: 50513 - 51813

Cinqo de Mayo – Session XXIV, the penultimate session of X-ZACT (Xtreme Zombie Apocalypse Combat Training) is over and I’m going back to the Ruggedness theme; we’ll call this Ruggedness II, like a movie sequel, but I don’t want to give too much away, or get ahead of myself. I’ve still got the next 14 days – which by the way there’s no training at Temple, so I can either do my own thing or vegge for two weeks. I think I should probably run, jog or walk down the parkway whenever I can, or maybe through the woods – I think I’d prefer the woods; less people. 

I’ve been debating on whether or not to add 10 pounds to the squats. I can’t decide whether to set the increase-the-weight mark at 50 or 100 (total), or whether I should have both a total reps and a single set goal. Last time under the 225 my first set was 15 reps and my total was 55. The weight was manageable but didn’t feel light. I want 225 to feel like 135, which is probably a lot to ask. More than likely I will add the weight; two 5 lb plates won’t make that much of a difference. 

Also anticipating more park work this session. I need to get back to the playground, particularly to climb swing poles, but I have to do it when there are not a lot of kids around. They always want to work out with me and it gets their parents uptight, most of the times

50513 (Sunday #317) AM work – Backroom sessions planned – as much variety as often as I can manage.

Pull ups: 6 – 6- 6- 8
Pushups: 10 – 13 – 10 – 10 (suspension)
Dips: 8 -8 -8 – 5 – 6 – ouch (high elevation suspension)
Triceps push down – 12 – 12 – 15 – 16 (bands)
WB shrugs (2) – 12 – 12 – 20 – 10  water bottles
WB Standing press: 10 – 11 – 10

“Game day” blue pre- work chills & sweats, but maybe it’s wasn’t this stuff.

Wake 191 – wake up session, drink water – stack-
125 Squats – 40 bridges – 20-20-20-20 alt str8 leg and knee lifts
Stretch etc.
Drink breakfast – tasted good.

Park Workout;
Calisthenics were lame. I am slow and have low endurance. This will be the new focus, maintaining squats & occasional lift therapy. Cals = rollups, walking pushups and roll. Cross run w/ kbell, kbell chain swings, jacks, plank jacks w/ boots and wt gloves. (Solidly lame in this area, but much room and time to improve.) 

Rope work, upper body and abs (video) – not much jumping today.

Recovery stack & the other half of breakfast (vegge, fruit, creatine & protein) and tea. Catfish & red & black beans for dinner. Headed to work. Thinking bands & bells for light muscle work… shoulders and arms.)

50613 (Monday #318) am – work

Light stuff – 1 arm wall push outs, 10 lb db curls, triceps extensions and kickbacks, shoulder laterals and front raises.

I’m stuck on the Y, but I should run/jog-walk thru the woods – priority is speed and endurance, those will help with the lift… bodyweight will make the body stronger – that and squats.

Wake 188 22% BF 54%H2O better numbers – diet probably. Is this sustainable?

125 wide squats (mat width) keep it here for a while and go deeper.
50 push ups – keep it here, go lower
40 bridges – go for 50. Don’t know if the pelvic/low back area is any more flexible. It may take a while longer.
Stretches, seated toe touches.
Working with my cuz (Lacey) today. (Climbed a swing pole, woo hoo!!) Generally trying to move faster, even, esp walking.

Chicken (thigh) soup for dinner w/ shrooms, 4 thighs devoured!!! Lunch tomorrow at Temple.
No work-out, no workout stack. Iced left knee.
**At some point I noticed if I walked down the steps with my back more erect, shoulders back, with better posture, my joints didn’t hurt, particularly the knee. I think this is significant. 

50713 (Tuesday #319); wake 189   (14.5% BF and 191 before bed. Haven’t been this low in a while.)

Looks like leg therapy today at the Y. Wonder if I can do squats tomorrow in addition? One day at a time. I can sleep without knowing how I’ll exercise the next day, but I know I will exercise.

LEG THERAPY DONE
Leg Press (no cable) 4 sets plus calf press 6 plates then 8
Straight Leg deadlift – 235 3 sets low reps
Shin flex – 65lbs – high reps 3 sets.
Leg extensions 195 (4 x12) I can increase this now.
Leg curl   165  (3 x 10)
Recovery stack and Pizza slice.

50813 (Wednesday #320) 188 Woke strong. No wake X. big, too big breakfast, double turkey burger, bread cheese, etc. went back to sleep and couldn’t get up (too sleepy). Rain, etc.

Next Round – woke up, veggie drink, off to the Y for squats, maybe some lift therapy or cardio… should be cardio.

YMCA SQUATS

235 lbs 40 total, max reps 12 (last set) let’s move this to 250 next time.
30 minute speed intervals (treadmill) Max hR 172 ave. 142
Wall stand pushups 3, hammies are tight, but a different kind of tight.
Casein before bed.

50913 (Thursday #321) Wake 188 – up and out. Wake stack h2o grapes, lunch at nook, dentist. To train before gx or not to/? Maybe some squats or pushups?

Felt energetic after the dentist, not sure why. Wasn’t hungry. Had tea. Took pre-workout stack – NO powder drink, supps – packed some t-mix, ready for the Y. 

I should add intervals weekly. Increase leg ex to 215, increase squats to 250, leg curl to 180. More pull ups and/or climbing. Decent gx, left knee hurt during hoops, but not too bad. Butt & hammies tight from squats yesterday.

51013 (Friday #322) AM – work … bands & pull ups (low)
Deep squat pulls
Low hang pull ups l-style
Triceps extensions
Forearm pulls
Standing pull overs
Rev grip triceps pull
Not gonna count sets or reps, just intermittent mostly pull ups.

Wake 188 – double. This looks like rock bottom for now. Still in good shape though.
PARK WORK 6

Ran the short park path, then walked backwards up snake hill and back down (fwd) ran back, then 125 squats on a manhole cover. Then some rope work from a tree, -video-. Then rope assisted squats and pistols, pistols off the bench. Innovated some single leg moves w/ rope assist. Upper body rope work , elevated pushups attempted 1 leg plange pushups but realized I’ll need a stronger core for this, just to hold the pose before I even get to the pushups. Stretching, yoga in the grass, backwards uphill and recovery. 
Running the path felt easier, maybe go a bit further next time, til I can make the whole path – about 2 miles - 
Later 25 push ups + 10 on fists neutral wrists. Shoulder work with 10 lb db. 

**Note, I can get into last summer’s trousers… those 2 centimeters make a difference. Still tight around the legs, but that’s all muscle.

There’s a good bit of fat on my back, I noticed today. I can definitely drop 10 – 20 lbs of blubber. It’s not all Big Chunky!

51113 (Saturday #323) – AM –work: A few chin ups and one legged (balancing) shoulder laterals [10 lbs] but mostly chillin’. May lift [upper body] at the Y later. I deserve a good chest workout. Maybe follow with intervals?

Wake 190?? Yes 190!! Good BF & H2O tho…
HOME WORK – CHEST
Pre-work stack, CR & B-A drink. FIRST DAY BACK TO THIS.

Flat dumbbell press [ 50 lbs] – 12 – 16 – 14 – 10 = 52
Dumbbell Flies [20 lbs warm up 10 reps] – [30 lbs negs] 6 – 7 – 8 – 10 = 31 Open slow, close up quickly.
Incline press [ 40 lbs] 15 – 10 – 12 – 12 = 49
Done in 30 minutes – Casein smoothie & recovery stack. Got the B-A stingle.
Dinner, salmon, spaghetti – sweat after… off to work. Thinking duck tonight.

51213 (Sunday #324) AM – work second half of session 23 –

Suspension pushups today* – 10 - 10 – 12
One armed push-outs – 8s – 10 [nose to the wall] – 12
Push up bars [neutral] 10 – 10
*suspension feet elevated. A bit awkward – muscle memory needs to kick back in. right triceps – shoulder area sore [again or still?] Duck tonight!!!!

Wake 191 – 23 BF – 53% H2O decent numbers. No exercise, no shake. Mothers’ Day with Mom.

Casein before work. Bars & bands tonight (well, tomorrow.)

51313 (Monday #325) Am – work: Low bar pull ups – Over bar push ups [need this] – Band curls [this also works the leg that’s keeping the band on the floor]. No counts. This is tiring. Added a hang at some point. 3 rounds total.
Strengthen the body more – 100 punches.

Wake 191.5 drank breakfast – water – wake stack. YMCA Squats – Intervals
YMCA
Squats – 250 lbs 30 total in 5 sets. Got pretty deep too.
Intervals 2.5 incline, started with 7 mph intervals but couldn’t maintain, adjusted accordingly both time and speed. Incline remained constant. This is the setting until I beat it. [this kicked my add].

Hanging ab work, stretch – go home. Finish protein drink, burger with Xave.

51413 (Tuesday #326) wake 190

100 bow squats – water & stack
30 squats [10 slow 20 fast, practicing this pattern]
Punches 200 – 300 over 3 sets. [I just do this when I think about it or get bored. Helps keep my shoulders strong and used to keeping my arms up.]

Drank lunch – maybe train today. Maybe not. Home work or Y? Haircut today?? Pix??

HOME WORK – CHEST

Flat bench [50 lbs] – 20 – 15 – 18 – 18 = 71
Flies [30 lbs] – 12 – 14 – 15 – 12 = 53
Triceps ext. tandem [30 lbs] -  8 – 8 – 8 – 7 = 31 – struggled with these.
Incline press [50 lbs] – 10 – 8 – 8 – 10 = 36 rough, fatigued at this point.
Seated shrugs [50 lbs.] 50 – 25 – 30 – 16 – 10 [last two sets very slow with chin down.]

Done – recovery BCAA & BY. Beneficial, casein before bed.

51513 (Wednesday #327) – Wake 190 – these 2 lbs seem solid. Ate breakfast, veggie patty and fixins.

About 5 hours sleep woke before alarm, maybe leg therapy today? Got to be at the Y anyway. Looks like rain so no park today.

HOME WORK (leg therapy didn’t happen)

Some exotic experimental homework.
Cross legged squats – figure 4 one legged squats – downward dog push ups one leg extended on bar, neutral – power curl [negatives] 50 lbs. This basically involves muscling the dumbbell to the top position and lowering it as slowly as possible. I’m working towards a solid 50 lb curl.

Cod & lentils for dinner. Casein veggie smoothie before work.

51613 (Thursday #328) AM – work
BACKROOM WORKOUT

Strange pattern this time around. As usual I'm thinking and
indicators are suggesting this is a muscle and not fat weight gain,
but i could also be food & water!

Dead hang pull ups – 3 – 3 – 3 – 3 [YO, I felt the hell outta this, must do more. I think this will make me strong!!!] In “L” too.
Hanging single leg raises 2 sets of 8 ea. [from a hanging position kick one leg straight up and lower it]
One arm push outs [off the wall] 12 – 12 – 12 (each)
Standing band upper rows [16 – 12]
WB rows 10 ea. 8 ea. Slow.

Just a bit – cool stuff – go further, get stronger. Y-GX later today. ACV before bed.

Wake 190  21.5 BF 54 H2O – double/ wake stack, no wake up exercise, drank breakfast.

Very good Y-GX today. Good breath and joints. Recovery BCAA & BY.

Sore throat started today with thickness in the back of the tongue.

51713 (Friday # 329) AM - work
Suspension –
Pushups – 10 – 12 – 10 [not back to full counts yet, and haven’t reached 20 reps]
Dips – 8 – 10 [this bothers the rt shoulder triceps area, still]
Shoulder laterals [balance] r-8; l-10 – r-10 ; l-12 – both 10 last set.  10 lbs.
Tandem front raises – 8 – 10
Military press [dumbbells] – 16 – 10 – negs.

One challenge I encounter is not wanting to over train, I take a break which lasts too long. My arms are sore. Better to do as many sets within an hour as possible instead of waiting. I’ll probably get more done.

Wake 190 – took extra sleep and slowly got ready for YMCA Lift therapy. My body is beautifully sore and more impressively sculpted than ever [in my memory] although there is still a lot, [too much for me anyway] of fat around my torso and on my back. My legs are jacked and strong and enviably veined with thick strong visible blood vessels around my ankles and feet. This is important for circulation, which I believe I had problems with in the past and don’t want in the future.

LIFT THERAPY – YMCA

This was a GREAT SESSION – especially the bench press – closing in on 50 total reps and increasing the weight. 

These are all done back to back
Leg press – [360 – 400 lbs/ 8 plates] 55 reps in 4 sets
Calf press [same weight] 4 x 25 – 100 reps
Deep assisted squats [no wt.] 4 x 10
Weight less calf raises – 4 x 25

Bent Barbell Row reverse grip [135 lbs] 4 x 8
Shin flex – 70 lbs 4 x 25

Leg extensions – 215 lbs 40 reps in 4 sets
Leg curls [seated, 180 lbs] 4 sets of 6 reps. Increased the weights on these machines as scheduled.

Bench press was extremely satisfying – little to no right shoulder struggle! This made my day. Shooting for 50+ total reps before adding wt. looking to get a 20 rep push as well.

Thinking to add 30 – 50 lbs to the leg press [inverted on smith machine, I have footage of this]. 50 rep totals signal wt. increase. When can do squats this week?? Wednesday perhaps. Hair’s short so back to the pool, no more excuses. When can I work this in??

51813 (Saturday #330)  AM – work – just a few sets of bar-ups [half of the muscle up]. I like the way these feel, may help me with a full muscle up.

Sore throat escalating into cough, bringing up phlegm here and there. Been gargling, taking tea and honey. Staying strong and ready for a fight!!! 

Wake 192 – last day of SESSION – rain will keep me out of the park… but I can catch up on some house work. Weight’s up four lbs since the session began. This is when I make sure I still fit into my pants and the weight’s not showing up on my belly. Next measuring day is probably not until the end of the BootCamp year [June 18th].

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.