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 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 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.)

X-ZACT Training Phase XV: 123012 - 11213

SESSION XV – 15 Starts Today (Happy New Year)

[Update summary. Sore knee, (Attempted) attack of the flu, Started arginine supplements, amazing results, upper body home work. We cross the 200 day mark also. First attempt at uploading video. Enjoy.]

123012 (Sunday #193)

In case you’re just joining us This is Bajai Boot Camp Year II: The theme is Xtreme Zombie Apocalypse Combat Training (X-ZACT for short). Essentially it’s a daily exercise journal that has expanded to include more than logging in the number of pushups or the amount of weight I press on any given day. It’s begun to include weight charts, as I monitor my weight daily. There are notes regarding my “health” (random heart rate checks, injuries, pains, etc.), what I eat as well as how I train and my philosophy on training and ahem – aging. UGH! A topic I don’t want to acknowledge. 

The original Bajai Boot Camp began on June 19th 2011 and you can look over those posts on this website if you like. 

The general purpose of this journal is primarily to remind me of what I did and how I trained as time goes on. Secondly, as nothing on the web is entirely private, if anyone stumbles on to these sessions and wants to emulate, copy, use or improve upon them, feel free. I learned some time ago that successful body builders make use of journals. This way they can document what works, or worked and what didn’t. 

There are a LOT of exercise programs out here today along with a guru to present them, and the truth is, THEY ALL WORK. The science, strategies and concepts are all sound. They’ve all be tried, tested and proven by the results of their (chosen) participants. Of course they may not work for YOU as QUICKLY or as COMPLETELY as they do for the subjects in the ads, but they do work and they will work for you if you apply a few simple “secret” strategies, that most people think they want to know, but don’t implement even when they are informed of them. 

With this in mind, and a realization that this is NOT a widely read “blog,” I am disinclined to reveal the aforementioned at this time. 

I have divided this regimen into, what will eventually be 26 sessions comprising one fortnight each. I’ve been going for 6 weeks on of whatever the main theme is, then two weeks of a different type of routine. The last few sessions have been heavy lifting followed by two weeks of body weight training and high intensity interval training. Weight charts, measurements and evaluation pictures are also included, just to keep me honest. And that’s pretty much all. 

Hope it helps. 

AM – Work: Left knee is sore, right ring finger’s sore and I have an itchy rash. I’m updating; beginning Session 15 as I’m ending 2012. About to start probably six weeks of heavy lifting with generous supplementation featuring Cr. B-A and protein drinks, although I do plan on eating less red meat, partially because of the cost, and a few other reasons; fowl and fish are still in though. Full disclosure – I have tried to cut the meat before only to bring it back when I found I was losing strength. So here we go again. If I can find some game meat, I may add that here and there.

Today I guess I’ll start loading – I don’t want to go another full week without some heavy lifting.

Wake 195: Sea salt purge, drank the whole quart this time – worked as expected. Mixed my Cr.-B-A stax for tomorrow. I plan to chill today – maybe a lite workout, upper body. Left knee not as sore, but tight. I should ice it.

I can feel the excitement of returning to the heavy phase. Body needs to get together. Getting some lite weight body wt & movement stuff in. The knee actually began to feel better when I worked out. Amazing!!

123112 (Monday #194) First dose of Cr.B-A at midnight. Seems like the stingles kicked in immediately on my lips. Seems funny to start something at the end of the year, but it’s the beginning of the week and a new session.

Maybe I’ll get some dumbbell or suspension work in, between reading. OK, so I didn’t work out, I’ll hit the weights at home.

2 doses.

Wake 192.5 31.5% 49% Good weight drop, Is this the sea salt purge or the Cr B-A??

Focused upper body workout. Chest, shoulders, trapz, biceps, tried some unusual moves to strengthen shoulders more. Cr. B-A pre workout, protein drink post.

Lots of shrugs involved that I’m feeling now. Cr. B-A loaded for day 1.

Turkey, shrooms, spinach, tomatoes, guac for dinner. I still feel spent.

Knee is still weak. ICED once or twice.

JANUARY 2013 The Transition. 

10113 (Tuesday #195)

It’s OK not to celebrate the new year. Resting for more home work this eve. Loading Cr. B-A just 2 doses at the gig, we’ll see if the weight drop was a fluke or not. I drink more when I’m loading – 40 oz extra of liquids. No wonder.

Wake 193 – E Got to be the weather.

Messed around with some forearm work then got into upper body; Back, trapz, chest, triceps, Day #2 of Cr. B-A loading. Fruit breakfast, stack – tea – CLA & Omega 3. White fish & red lentils for dinner.

10213 (Wednesday #196) AM – Work. Day #3 of loading. (Doing solitaire experiment).

Been waking up at the regular time w/o the alarm. Will need to switch it on again tomorrow.

Knee is still achy and swollen, but not as much. I need to stop leaning on it when I type.

I may get to the Y later today for some Leg Therapy. I may be able to squat. Air squats have been okay during leg rehab.

Wake 192.5 21% 54.5% - Significant change. Must be diet or maybe load? Who knows? If I can stay strong and get strong eating like this I’m in (fruits, nuts, little red meat, supplements). Wasn’t very hungry on the job. Saved the salad for tonight.

Heading to the Y for legs. Upper body feels pretty good after 2 days of home training.

Dream cramp right calf. Left knee iced before bed, still mildly swollen and stiff. ROM is not where it was.

LEGS DAY (flix) – I’ve decided this will be an 8 week session. The first two being for re-acclimating myself to the routine.

Squats: 4 x 8 185, last set 205. Lost a lot of strength, however the sore knee must be taken into account. (+ calf raises.)

Sets Round (3x): Smith leg press + calf press + calf raises + shin flex. Heavy but no maxs. (The press and flex are on video.)

Seated leg press – high & focused + calf presses.
Leg curls – still strong
Leg therapy – single leg extensions
Left sore but strong. Done, 60 minutes.

10313 (Thursday #197) – AM – Work. Feeling yesterday’s leg work already. Also feeling Tuesday’s home – upper body back work. Some dormant muscles have been awakened but I forgot a lot of the exercises I did. I woke ‘em up but forgot how.

I’m feeling lower lat soreness, (all around the ribs in fact. Hurts when I take deep breaths.) I cannot ever remember feeling this before. Obliques are kickin in as well.

I looked at some pix from the end of 2011, I’ve really bulked up!!

Not much eating tonight, Day #4 of Cr. B-A loading. Initial results have subsided. Body purge earlier, before work. This is probably the result of fruit breakfasts. Could I possibly be able to bulk and burn? Had chicken breast, spinach & chick peas for dinner.

Wake 193 GX- YMCA – bowling with the fam.

10413 (Friday #198) 193 10 hours sleep.

Fruit, tea, ACV for breakfast – not in that order. Haven’t had the first Cr. B-A does yet. I haven’t been as diligent as the last time. I think I’m well loaded. Errands have to be run today so gym is a question. Maybe train at home. (It’s a nice option.)

Knee is better – still not bounding up steps. Rt ring finger still sore, affects pull & grip. Lower left back sore, but not as bad, should make a diagram to show the area. Seems like DOMS to me. Those muscles were asleep. 

HOMEWORK: Back, tris, shoulders, trapz, flat bench. Brought the 50s up from the basement. Presses, flies, shrugs, curls, extensions, very random and casual upper body session. I like it. Oh yeah, warm ups, included air squats.

10513 (Saturday #199) ACV tea, morning stack, brunch w/ the Fram today. No place for diet.

The left knee is actually feeling better. El (train station) steps are the test, but sitting is another test. Steps are faring better.

10613 – (Sunday #200) Milestone, if my count is accurate. It’s known not to be.

Wake 195 despite a double – some exercise stuff and work, but mostly reading. May do flat mat upper body this eve. Max(?) Legs Monday at the Y.

Knee is improving. Keep icing, rubbing and stretches. Another hit!!

“Body Builder” omelet  at Llanarch Diner, expensive, but a more rare event.

Home work on the floor: Chest, triceps and legs with ank wts. Shoulders, seated shoulder work and lying shoulder work. I feel tired and weak and heavy and fat… you know what THAT sounds like, ha ha!

Realized today that my core is tight, like over-stuffed and inflexible. Need to do more bending, stretching, twisting, old school sit ups. I should ice the knee before work. 

Couldn't quite capture the image I was after. Some things
aren't meant to be captured on "film"

Something I liked about my look today, but couldn’t capture it on “film.” (Photo)

10713 (Monday #201)

Wake 194.5 E

Max Legs & Therapy at the Y

Knee continues to improve. Range of motion of left knee determines depth of squats. I think I can start at 205 today. Squat, press, flex, calves, push, curl, extend – maybe kick 8 rep squats, maybe keep the set count low. Last Max Legs was 5 days ago. Take Cr. B-A blend pre-workouts and once a day for maintenance.

MAX LEGS

SQUATS – were tough, knee held up, 3x8 205. No wt calf raises b/w.
LEG PRESS (Smith) was strong, 3 sets, progressive, calf press super set + calf raises (no wt.)
SHIN FLEX & Bent calf raise (toes in) 2x15-20 75 lbs, then 2 sets 10-12 80 lbs.. Goodbye 70s. The shin flex is becoming powerful. (Video, may or may not work... )
LEG CURLS – Not as strong, but maxing 195 for reps. Healing the knee will cause improvement.
SEATED LEG PRESS/Calf Press continuous, same wt, 195, different leg and foot positions.
THERAPY – Single leg extensions, left leg worked to 120, no probs with the rt leg. Didn’t stretch afterwards, maybe before work? Nope.

Oh yeah, belly looks fat at the bottom, but the pack is showing above. Geeze.. strange.

10813 (Tuesday #202) AM – Work, sniffling, sneezing, runny nose. Third Base ( a triple)… raise the defenses, Vit C +ACV+Sea Salt + Hot Tea. Going back to Miami!!!

Wake 195.5 23 – 53%: fruit breakfast, stax etc. Home work out, mostly upper back stuff.

These symptoms are slowing me down. Two cups of elixir before work. FIGHT!! It’s going around.

10913 (Wednesday #203) AM – Work: Beat back the bug so far today, needed some rest. Knee has improved, still needs work.

Wake 195.5 E Double – (second base) improved my #’s to 19% & 56% - interesting. Elimination is not changing the weight. Hope it’s muscle. (This has become my motto since packing on pounds.)

20 Minute brisk walk to 6-9, the knee hung in but not ready to run yet.

It takes discipline to ride Public Transit!

Woke with a headache, thought it was hunger, but maybe not.

11013 (Thursday #204) expected drop, morning stack, fruit breakfast, random wt lifting, upper body stuff. GX this PM, ice knee (it’s ok, but a little swollen, short ROM).

Knee Iced!!

I like this random home workout stuff, my most challenging interval is, squat-shoulder press-full body curls-shrugs w/ 40 lb dbs, wears me out!! HR, cardio vascular – might film this. Want to take a self portrait today.

Good GX – iced knee again. Lf knee was stronger, but Rt knee started up, rubbed both.

11113 (Friday #205) Wake: 195.5 – E (Ate out +1 beer last night, came in at 197.5)

Sea salt, 1 cup (16 oz) – worked.
Lf knee feels better. Max legs today (maybe?) Maybe I can deadlift. Might be more than sea salt going down. 5!

Did a bunch of walking – legs are sore from GX yesterday – didn’t run (up the steps) for the train – bad sign. I’ll reduce in the Spring (another motto, since I’ve packed on weight.) 15-20 lbs. Keep that in mind.

Always worth it going to the gym. (6 now.)  We can call this a purge day. Ate quite a bit today, but I’ve been awake a long time.

Mini Legs Day: Went lighter than before the break – but I’m back into it.
Romanian Deadlifts 4 sets of about 6 – 185 lbs
Regular Deadlifts 4 sets, 185 (right grip not strong, ring finger still sore.)
Shin flex (85 lbs) lower legs are really starting to reflect this work. Wt less calf raises.
Thrusters 1x8 (45 lb bar); 2x6 (bar+20) deep squats in front.
Leg curls – moderate weight 3 x 8 maybe 4 sets.
Leg Extensions – moderate weight (both legs) just repped out, maybe went to 200 or close.
Suspension work for legs. I don’t really have names for this, and I’m still working on/at it. Maybe a film later. It’s TR X type stuff.

First day adding ARGININE to the pre-workout stack, ½ dose. No noticeable results or side effects so far.

The knee is improving, greater ROM, less pain, ice & rub before work and eat again, better check the weight too.

Didn’t ice, didn’t eat. Knee and stomach didn’t remind me. Drank tea, got fruit and nut mix for work. Maybe a salad?

No weight change.

11213 (Saturday #206) – AM – Work:

Finishing up session XV today. Not sure what will happen later today when I wake up. The dumbbells are lying around the house and my upper body isn’t too sore, I wonder if I’ve gotten used to this already. The upper body is coming back, getting cut, defined, chiseled – whatever it’s called these days – I’m down with it. Big Chunky is still kind of in the way, although I’ve been eating “better” I think. I haven’t taken very many protein drinks, simply due to past results, i.e. adding weight and I don’t think I want to do too much of that. I’m getting close to 200, buck naked, and while I’m liking the definition in my legs and upper torso, it seems that when I take protein on a daily basis, my belly gets bigger. 

I need to find that combination that fulfills the implied promise of making my body a “muscle building, fat burning machine.” The muscle building part seems to be working out; the fat burning part doesn’t seem as noticeable. If both sides of the process don’t work it’s not successful. 

As I am approaching the 200 mark, I have to ask myself, should I start reducing earlier than planned if I hit 200, or keep pumping the iron and stick to the plan. 

On the plus side; the more muscle I add this winter, the easier, theoretically it will be to burn off the fat this summer (I won’t bore you with the science, but you can always request an explanation). The second argument for “staying the course” is simply a matter of committing to the plan and finally, despite some setbacks with the knee, I’m getting hella-strong and powerful. The combination of conventional lifting,  interval-lifting and body work is having very positive results. 

The negative argument, is that I don’t want my weight to get out of control, putting 200 lbs, even of muscle, on this frame (5’ 11”) is still challenging; I’ve still got to move it up steps and in cardio classes. BMI does not distinguish between fat weight and muscle weight, although muscle weight is preferable. 

Okay, so here are my solution for the moment. 

1. First I’ll have to start waking up at 200 lbs. Wake up weight is usually my lowest of the day. 
2. My body fat% will have to rise along with it, even on my wacky scale. I either want to see my weight go up and the BF% stay the same or go lower. 
3. My resting heart rate would have to increase; this would be a bad sign as it would indicate my heart is working harder, this might indicate I’m fatter than it may appear. (Although, my eating continues to improve, this would be puzzling.) 

So, now that I’ve set the “traps” so to speak, I can continue on as I have been. 
Let me break out the p/u bars and crank out a few reps. 

Here's what session 15 looks like on the weight chart. The
dip probably suggests illness and/or soreness. Seems I got
hit with a double as I entered the New Year. Onward!

Wake 195.5 23% 54% H2O (Feels like a new day.)

(Random) Home work, started out with alt. curls and pressing 30 lbs dumbbells, they felt light so I increased to 40s (80 lbs total). The 40s feel light too. So I’m solidly repping, what I’d tossing (using momentum) just a week ago. Amazing!! (But, basically I’m really just back to where I was several years back. On the other hand, this is where I said I wanted to be – back to 2004! This shish works.

Arms – shoulders – triceps- trapz, obliques (worked with the 60!!). Early to work today, little time to train.

Pork, tomato, avocado, cheese, breakfast. Ending this session on a high-psyched note. Even the knees feel better today.