X-ZACT Training Phase XXI - 32413 - 40613

SESSION 21 (XXI)

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

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

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

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

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

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

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

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

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

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

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

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

32713 (Wednesday #280) AM – Work

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

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

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

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

32813 (Thursday # 281)

AM - WORK – Tonight’s line up:

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

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

another eval session. Big Chunky, 

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

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

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

in the upper body. I'll certainly NOT be

competing in a contest or auditioning as a

fitness model. Snap shot eval pix at home

will have to do for now. Stay tuned.

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

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

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

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

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

A Good Friday workout. Bars & Body

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

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

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

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

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

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

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

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

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

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

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

APRIL!!! Don’t be no fool!!

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

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

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

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

40213 (Tuesday #285) AM –work

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Wake 188.5 Y-GX then dinner w/ mom.

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

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

Yes- Lift Therapy successful.

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

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

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

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

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

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

X-ZACT Training Phase XIX: 22413 - 30913

Session XIX or 19…

Summary - The main theme of this session has been suspension training. The secondary theme is healing. Damn, seems not only did I have to battle another invader, but have to heal injuries as well and a few of them I don't even know exactly how I acquired. Also, yeah... my birthday. I celebrate more responsibly now. It could be because I'm "older;" it could be because I'm training and don't want to sacrifice any gains, it could be because I have vivid memories of embarrassing moments. In any case I celebrated and trained the next day. By the end of this session I am 72% through this year of Bajai Bootcamp II. I set loose, general goals, I experiment with supplements and exercise regimens, keep note, weight myself daily and take periodic measurements of muscle and fat. I treat my body as much like a lab as a temple. I think it helps to know what's going on. 

Here's a shot from mid 2001. I'm about 4

years into my 5 year plan, simply to bench

press my own weight (which was about

225 in 1996.) Here I'm about 200 lbs, still 

bulky with too much fat, but starting to 

take shape. Contrary to what the hype

suggests, this doesn't happen over night

and 90 days, 12 weeks,3 months is just

your initiation. This is lifetime stuff and

if you don't use it, you will lose it.

Guaranteed!!

This session finds gains and pains, a steady drop in weight and without even giving it much thought, a decline in pre-workout drinks. Sometimes the body just switches to auto-pilot.

22413 – (Sunday #249) AM – Work: Various suspension work, mostly pulling. Need to get my strap adjustments right. Also need to make time to loosen/open and strengthen the core!!!

Wake 192.5 – haven’t been here in a while. Random lifting and flexibility exercises. I realize my center needs to be opened and more flexible. I can hardly hold an L position. I can’t bend forward and this I believe is holding me back on many levels. I need to develop and execute and maintain a routine to achieve this progress. 

Didn’t eat much – typical night off routine.

22513 – (Monday #250) 194.5 @ midnight.

Short sleep. Might as well get up, eat, workout a bit. So what it’s 4:22AM!? Got up, folded clothes, ate oat meal and did flexibility exercises, deep squat – stretches, floor touches and stuff I don’t have names for yet.

Went for a nap, it’s still early. May get to the Y for leg presses and close grip presses… That will be my switch-up if I get to the Y w/in 3 days. I’ll do squats & wide grips one day and presses and close grip. Back to work tonight and more suspension push ups. I want to get to 20, make it look easy then get my feet elevated. I want to get to 20 with dips also. I think my waistline is getting smaller. I’m still wearing the “Fat Boy” (36’s) pants to it’s hard to tell.

So much for leg presses at the Y, sleep took over. Will have to re-adjust. Aqua-GX @ Temple, a must.

Temple gym has what I need for legs. I’ll be stopping there say, Mon & Weds after Aqua for shorties… sweet.

Seated Leg Press about 80 reps total, feeling the weight, then calf presses and 35 lb shin flexes, extend ROM on light weight.

22613 – (Tuesday #251) AM – work

Suspension Pushups: 16-16-16-12*-10* total 70
Suspension dips: 6-10-10-10-12*-8
*Switched the order (did dips first.)

Wake 193 – Good GX Sessions.

22713 (Wednesday #252) AM – Work
LEG CRAMP!!! Upper, Inner rt thigh.
Figured I’d relax today, thinking I can maybe do squats after Aqua. Fives – several sets of 5 reps, piling on the weight. We shall see.

BTW – 2 packs of honey and walking and guzzling water seemed to help the cramp. It almost brought me to tears.

Wake 191.5 – had a good sleep too – didn’t want to get up but probably slept too long. Slight headache. Aqua Gx and maybe squats. Cloudy & cool (48)

Good Aqua – mild headache, but hit the gym after.
Squats: 5x5 135-225-235-245-225
Leg extensions 4 – 5 sets.
Shin flex. Good 20 minutes, 2-3 sets. Good dinner.

Something a little more recent,(this decade).

Mid 190s, leaner, but no where near the 

promises of

extreme fitness/diet program claims. 

Another part of real life such programs don't

take into consideration - getting sick, getting

hurt, dramatic life changes, body type,

etc. We can still over come all of these, 

"obstacles" but we have to be relentless.

22813 – (Thursday #253) AM – Work.
Suspension pushups & Dips.
Pushups: 18-14-12-16 60 Total
Dips: 12-10-12-16     50 Total
Showing progress, burned the pecks!!

Still have a slight headache. Talking about fitness excites me. Not bad, increased reps per set. I’ll take it and the burn too. Y-GX Later today.

Wake 191.5 39% 47% - Still blowing snot out of my nose, slight headache – more head than chest now.
(Dinner with Mom).

MARCH 2013 – Hit it Pal!!!

30113 – (Friday #254)
HAPPY Birthday 191.5 (might be a lazy scale, but who cares?)

I imagined I’d hit the gym today, but didn’t. Fridays have become rest days and I make it to the Y on Saturdays. It works. An extra day between heavy squats and hi-rep squats. Since I can do heavy days at Temple I can keep the weight lower at the Y and focus on increasing reps at 135 to 225 lbs. 

The chest is noticeably thicker. Tried on some shirts I got a while back… tight up top.

30213 – (Saturday #255) Wake 193.5: Good day to wake up. Headed to the Y for squats and wide presses, maybe leg therapy. Maybe I can break 100 today; it’s been a while. I think the bug is dead. Knee is… not sore, but not up to 100% either. I can feel its weakness. It will take time.

Got a purge going on. Probably due to eating differently than usual. No stomach pain however.
YMCA

Squats – 100 done!!
Start 175 @ 20 – 15 – 10 then progress to 225 doing 5 – 10 reps (up to 75 reps) Then finish with 155 lbs x 10 reps and 135 x 15… not bad. I should make 125 my minimum next time around.
Wide presses – 115+ many sets 10-12 reps. At the first 8 rep set I drop the weight down.
Did 200 – 300 weightless calf raises.
Shin Flex – 85lbs 3 x 20 – 16 – 12
Leg therapy – single leg extensions
Stretch 75 minutes

30313 – (Sunday #256) Wake 195 @ 430 AM. Stayed up for a while and did some monster squats (squats, curl, press, reverse), some ab stuff w/ ankle weights – hardly felt the weight. Shadow boxing, twisting standing abs. Back to sleep around 11am. Massage 6pm.

30413 (Monday #257) wake 193.5 – early wake 4AM again. Sea salt purgative, 1 pint. Did the job… quickly.

The crazy daily yo-yo remains. Fluctuating between 2 lbs. This is

normal for me. And maybe for most people, so don't get nervous if

you are plus or minus a couple of pounds. Anyway, trending weight

is dropping, just in time for "cutting season. I feel like I can gain and

or drop weight at will these days, because i know how my body works

and responds to what I do to it. It's a good feeling.

Morning stack.

Have to lay off the wide pres for a while, right upper forearm tender and sore. Switch to close grips. Cutting the creatine this month. Will continue with B-A and arginine and suffer through the taste. Add lemon juice to H2O, see what happens.

Pull Day Done Early.
Wide grip pull up via smith machine feet on floor.
L-pulls reverse close grip 3-4-5 (not a good L, but I’ll get it.) 3 sets each.
Db (35lb) rows 3x12 + BB (135) shrugs 3x12
Bent bench flies (35lbs)
Standing db shrugs 35 & 50 lbs
Various abs, leg raises with ankle wts, wide and neutral grip pull up w/ ankle wts.
Wide & reverse close grip pull downs 3 sets each.
1 set dip w/ wts.

Thinking maybe cut B-A & arg for the month and keep extra 10 lbs of weight in my bag for the rest of the month. Knee is still healing.
Aqua then leg work @ Temple.
Seated Leg Presses – calf press - shin flex 3 rounds
3 sets of seated leg curls. 15 – 20 minutes.

30513 (Tuesday #258) – Anticipating some suspension pushups at the gig. Been away from them for a while and think they have added some thickness to the chest. My body hair seems thicker too – hard to say, maybe b/c I haven’t cut it in a while. I’m thinking body hair is a sign f higher testosterone. Could be my bias, but it could also be fact. When in doubt, I’m going with the most favorable scenario.

Suspension Training:
Pushups: 20*-20-20-20-20 = 100 (my first 20 & first 100)
Dips:     10-12-10-10-10-13 = 65
I may have to lay off of these due to elbow, but it didn’t seem to hurt while I was doing them. As long as I don’t try to go wide I should be ok. I think the scores (20s) are for real. Stay here this week and maybe elevate next week.

Wake 193.5 – rushed out, sort of. GX today & Aqua. Good sessions – pretty worn as usual. More coaching – knee is stronger, but still not back.

30613 (Wednesday #259) AM – work Chillin’ updating.
Got two red marks, bruises perhaps, just above the elbow, outside. Doesn’t seem to be any pain. I iced them anyway. I think this could be from suspension pushups, from rubbing on the straps, or strain – I didn’t notice them before. So, now I‘ve got something else to keep an eye on. The price of strength and fitness. Geeze!! Tiger balmed.
Wake 191.5 – Woke up strong, but stole a snooze. Did some core opening exercises, back bending stuff – not that my back bends very much. I’m trying to change that.
Aqua GX, then Squats
Temple Squats (5x5) + 2: 135-225-225-235-250-225-135. The first 225 set was tough so I repeated it.

Right front delt sore, but don’t know why. Ice & rub. Knee still healing.
Dropping weight, eating less meat, perhaps I should eat more or add more fish during the week. Maybe tonight?

30713 (Thursday #260) AM – Work
Suspension work – closer to standing today. Seems like as soon as I’m making good progress something hurts. This shoulder pain came out of nowhere – the elbows I have an idea about. So I’m doing easy suspension early – pulls (lats), triceps & chest. Heat-rubbed the shoulder, & wrist curls, feeling sleep.

Wake 193.5 flex morning stuff, wake stack, meal CLA & Omega-3 combo.
YGX Today
Sore shoulder, iced before bed.
YGX was a LOT stronger today. Moderate knee strength, great cardio & motivation.

30813 (Friday #261) AM- work
Suspension training is not going to work today; elbow and shoulder (rt side) need rest. If I make it to the Y later today I may do leg presses on the smith. Geeze, just when I hit 20 reps sets and 100 reps on the tour.

Wake 191.5 Slept late, or should I say woke and went back to sleep. Cloudy, windy, ugly day. Did flexibility work, esp back bends.
Sore spots: Left ankle, inside – this got iced. I don’t know what I did to either spot (rt shoulder). Left knee is better. Right knee is being tricky. If I step slightly oddly I get pain, but it doesn’t last, doesn’t cripple and the knee remains stable.

30913 (Saturday #262) Last day of session 19 (AM – Work) and I’m lamenting injuries again.. or still! Possibly my usual Saturday routine, wake strong, go to the Y and do what I’d imagined myself doing on Friday. I think I could use some leg presses. The question is, should I lay off lifting next week and do cardio machines flexibility, balance and “easy” stuff – or keep lifting? I wanted to get some bench presses in to see if those suspension push ups made me stronger in that area; but, the same shoulder hurts, that I hurt bench pressing in 2008, in the same place. It doesn’t seem like a good idea, but things can change by Monday. Hmmm. Perhaps I should just wait until Monday to make a decision.
Wake  191.5

YMCA - Made it to the Y today -

100 Leg presses - I didn't even total the weight, I just know I started with 6,  45 lb plates and ended with just over 400 lbs. I did this in the same pyramid pattern I do squats in. Start with a moderate wt and do about 20 reps, add weight, drop reps. I actually got stronger during the process. One set would be 5 reps and the next set, same wt. would be 10 reps. I love inverted leg presses anyway.

Directly after the leg press I did anywhere from 20 - 30 calf presses, then single calf raises, 10 - 16 reps each.
Then, close grip flat bench presses... moderate wt. about 115 - 155... That's a round. I did multiple rounds. Finished up with 100 reps (in 4 sets) of shin flexes.

Then, went to Shakedown and danced my ass off for hours!! Drank lots of water. That's how I ended this session.

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.)

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.

X-ZACT Training Phase XIV: 121612 - 122912

SESSION XIV – 

I had an idea that maybe I’d summarize these sessions in the first paragraph and anyone who’s into the details can follow the daily routines, thoughts, setbacks, etc. 

Session 14 was an extension of the previous session’s body-weight training regimen, with a few days of light weight training thrown in. A week or so into it I went down to Miami to chill on the beach for Christmas. There’s a gym in the building and I did a vigorous routine and the next thing I know I left knee is stiff, achy and swollen, so I had to ease off the leg work, however I could still do air squats and leg raises, step side to side – basically moves with little or no impact. When I got back to Philly it was day after day of icing, heat rubs, Tiger balm, and trying to get the range of motion back. 

I came up with a “new” (for me) way to measure the fat on my belly. I have a caliper; back to the idea of “That which gets measured, gets accomplished.” (Or something like that.) An excuse to make another chart. Speaking of which, this session’s weight chart will be missing a week. No weigh-ins while I was in Florida.

Now, on with the day by day. 

121612 (Sunday #179) Wake 195.5 Start Session XIV (14)

60 Squats, leg work, str8 leg raises, circles, side-2-side, side kick practice… simple stuff

Dinner at Mom’s – meatball sandwiches.

This is the 2012 year end evaluation montage. I've bulked up pretty well and as planned, or at least imagined, I've become stronger, based on how much I can lift. My core is tighter despite the presence of "Big Chunky", balance training has been going pretty well, although I should probably be doing it more. I should probably be practicing yoga more vigorously as well. The real story is Legs & Glutes aka butt, however until I'm brave enough to don a pair of posing panties, you'll just have to catch me in my shorts. Ready for 2013 and the second half of Xtreme Zombie Apocalypse Combat Training aka X-ZACT. 

121712 (Monday #180) AM – Work

Wake 194.5 38.5% 46.5%
Return to Insanity – kicked my ass!! But I got through, weak spot is on the floor, push up and mountain climbers and crabs – must work on this to become stringer. Protein drink post workout.

2 dinners Turkey Burger 7-ish, Chicken thighs 930-ish.

2 workouts too: 70 squats + leg work, raises, circles, air kicks and stretching. REALLY need to extend leg muscles and back-glutes + hips.

121812 (Tuesday #181) AM – Work, bored. Sleepy.0!! must be running on empty.

Salad pretzels – not very hungry. Get some sleep today. Mild and rainy – this weather zaps me, but still got my training in … maybe another shot of Insanity today? Or something similar.

Wake 194.5  27% 51%  Trash day
A few exercises here and there, cannot seem to get enough to eat. Kind of a relaxing do-nothing day. Had some ideas I didn’t pursue. Already thinking about the Spring leaning and raw diet, at least part time.

FYI – joints are snapping, shoulders, elbows. More twisting and twist stretches.

121912 (Wednesday #182) This is the half way point! (more or less).

Wake 194.5 20% 55% (Good wake up numbers) Post dp/getting better.

Insanity Plyo – warm up and stretch, then two rounds of burpees, attack twists – air squats, bar bends, shoulder pushups – I was done after this. I felt the burn in my chest.

122012 (Thursday #183) Work day/travel day.

First time I’ve traveled right after work. This means no sleep, little food. I must have been a sight on the flights – oh, also means no exercise.

122112 (Friday #184) Solstice Miami

The world’s still here. I slept lots of hours had lots of crazy dreams or astral travels… today I eat again.

Made it to the gym, attempted my intervals routine – only made 3 rounds of the first interval, then did an abs interval. No timer so I had to count reps. In some ways I think I went harder – but others not so much. I need the rigid timing for these. 

Second interval I added 20 lb dumbbells to the mix. 

Third interval was true to form, junk run, crabs, fence climb, air squats, stretch – dripping with sweat @ the end so I’ll call that success! 

Denny’s breakfast, Duffy’s lunch – raw salad dinner at home, then to the bar.

122212 (Saturday #185) – Wake up!

Walk on the beach 20 – 30 minutes, eat at home, maybe work out this eve.
Left knee OUCH! Probably from impact yesterday.

GYM: 20 mins elliptical – I should do this more often. This was to warm up and ease impact from my knee.

Leg presses, Pull ups, shin flexes, calf press, single leg extensions. I was tired and left knee HURT!!

122312 (Sunday #186) No training so far.

50 squats & therapy on left knee – swollen and stiff, just above the knee. I’m guessing impact from 122112 session. Iced it today. Did some pushups, should go back to 100(s) of pushups as a daily reminded. Shoulder and elbows snapping… winter? Or winter of life? I still have (expect) another 13 – 15 decades to live… WELL!

122412 (Monday #187) Miami – not much exercise today. Some squats, pushups b/w episodes of Burn Notice. Xmas eve Dinner @ the club w/ Stazja and co-workers.

122512 (Tuesday #188) Beach Christmas II 70-something degrees, maybe 80s. Maybe I’ll train later…Chest, upper body work.

Our Christmas Tradition since 2010 - spend it on the beach 

in Miami.

Chest workout, about 30 minutes or so.

122612 (Wednesday #189) Miami – walk and random squats and pushups? Not much.

122712 (Thursday #190) Back in Philly. Maybe some home work, knee still hurts, ICE IT! Heat rub and wrap. 4(?) more days til I’m lifting and supplementing again. Going to have to adjust/fine tune the eating still more.

122812 (Friday #191) Wake 195.5 E (error = not enough hydration to get a reading)

Sea salt purge worked in about an hour. Left knee still sore – icing often, Tiger balm, heat rub and wrap/band. It’s been about a week now, but this has happened before. Strengthening the thigh muscles helps. Walking today has been a challenge – but, c’est la vie. Right ring finger still swollen and painful (from bowling). This seems like an injury update.

Chest; shoulder; trapz work (at home) shadow box, squat warm up.

Decided to measure my belly fat with a caliper I got a while back. Target areas re both obliques (love handles, either side of the belly button and right in the center at the belly button (or naval.) So here are the digits in centimeters. (I’ll see if I can find a diagram to show you how I’m doing this.) 

Belly – right = 4.3     center = 3.2    left = 4.5
Obliques – right 2.9   left 3.7  (I measured twice, seems strange how vast the difference is between one side and the other) I did some side bends with dumbbells after these measurements.)

122912 (Saturday #192) Wake 194 E

Back to the morning stack: Rez – Vits D3, C, Yohimbe w/ coconut water. Pretty good sleep, a long winter nap – several sets of diamond pushups.

Family Holiday meal time in Delaware two plates (that’ll cost me.)
Break’s over – the question is whether I start loading Creatine (Cr.) and Beta Alanine (B-A) Monday 123112, New year’s Day or first day of work out??

This chart covers the past 6 and a half months since this

Session of Bajai Bootcamp (A year-long commitment)

began. The theory was that I needed to be heavier to

get stronger. I feel as if it worked. I expect this chart to

move the other way from Spring to Fall 2013.

END of Session 14. (We can skip the Phase 14 chart in lieu of the Year-to-date graph. It pretty much tells the story.)