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 XVII - 12713 - 20913

SESSION XVII Starts right now!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

FEBRUARY

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

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

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

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

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

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

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

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

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

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

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

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

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

HOME WORK

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

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

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

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

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

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

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

30813 (Friday #233) AM –Work –

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

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

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

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

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

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

X-ZACT Training Phase XVI: 11313 - 12613

SESSION XVI – (16) 11313 - 12613

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

videos?)

11913 (Saturday #213) AM – Work Updating –

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

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

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

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

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

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

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

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

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

session. (See Chart).

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

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

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

12213 (Tuesday #216) Wake 197

Wake up Yoga 2 Sun salutations:

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

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

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

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

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

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

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

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

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

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

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

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

trying to figure out what it is.

12613 (Saturday #220) – Hmmmm, wake 194

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