X-ZACT Training Session XXV: 51913 - 60113

SESSION XXV [25]

51913 (Sunday #331) Thirty days to go and as usual my count’s off, but I’m not going to go back to try and find where I went wrong. Oh well. AM – work updating what needs to be updated and not exercising. Maybe I’ll get something done at home in the afternoon, or maybe late night. Have to get some health tests done on Monday, so hopefully I’ll have some improved numbers to plug into my over all chart.

This week I start my seventh year as a group fitness trainer at the University. A nice lucky milestone, however what I’ve noticed in the last two weeks is that I seem to have fallen off my discipline in cooking dinner and preparing salads for work. I need to get back on that. I am very happy with my strength increases, this slow burn; patience stuff is a good thing. I don’t feel rushed to pile more weight on the bars or go for personal bests every week. I’ve been working my legs out the way I’ve worked my chest back when I re-started my fitness fanaticism somewhere around 1996/97.

As for this sore throat and coughing, I have no idea where it came from, [do we ever?]. Just the environment I suppose. I haven’t had any decadent adventures lately so my immune system and organs should not be otherwise engaged in filtering toxins, such as alcohol. It could be one of those “things” that’s going around. I’ll keep an eye on it, count the days and see my doc if necessary. Being susceptible is pissing me off! I DON’T get SICK, but sick is trying to make a liar out of me.

Wake 192 Seems like a purge. House cleaning, maybe some home work. Throat still sore & coughing, elixir and grapes, probably veggie dinner. Have to fast – blood tests tomorrow [I may have mentioned this already]. Runny & stuffy nose, cough and sore throat. Tracking this for posterity.

52013 – (Monday #332) Wake 188.5: Fasting for the blood test, not much sleep. Stuffed up in the head. Not much coughing or sore throat.

Looks like this will be sort of a [unscheduled] break week with The Bug on my case and appointments and hangin’ and Andee’s graduation – nonetheless, 150 (3 x 50) squats. Maybe I can sweat the bug out tonight.  Made my own saline nose drops, that and cayenne pepper bread (on grilled cheese sammich) seemed to help. Less stuffy but still week.

52112 – (Tuesday #333) Wake 188.5: I have to stop claiming [asserting] that I don’t get sick. In the last two years something has changed and I have to figure out what it is. [Note to those who use age as an explanation; although you may be right, “age” is my final excuse. Once I’ve eliminated a score of other possibilities, I may have to accept age as the culprit.] I feel like I’ve lost track of time. The worst of this has passed – I think. Nose is still stuffy and running. This episode reminds me of Mad Dog. I’ve been asking my self what has changed in the last two years besides my age, my first guess is food… maybe I don’t eat enough. Maybe I should be more scientific about the food?

Anyway – 2 GX classes @ Temple today and maybe squats afterwards depending on how I feel.

Smoothie for breakfast. I need more supplies. This I’ll have some proper tea also. Still dreary out – that affects mood and recovery.

Taught GX. I’m at 75% today. I really felt the drag but this sucker has got to go. We dealt it a deadly blow. Walking into the pool area knocked me down another 5 – 10% but I rebounded and got through the session. Wisely opted out of squats and may not resume them until next week or after I’m back to 95% or better. I’ll try 250 lbs. even if I have to back off reps. Remember, slow burn, slow build.

Just planning to rest at work. Maybe some one-armed push outs if I get restless.

52213 (Wednesday #334) AM – Gig – Chillin’ recovering – coughing & beatin up on the monster!!!

Wake 188.5 Good sleep, some weight lifting, but mostly just polishing off the Bug!

52313 (Thursday #335) AM – work

Water Bottle squats – 16 [guess I should get back into it – feeling weak, but that’s alright. I can do some easy stuff.]

1 arm push-outs 12

Jump rope.

Y-GX later today, should be 90 – 100% by then. I wonder if I can squat before class today. I only need 20 – 30 minutes. Maybe leave early? Hmmm? Might make a difference.

Wake 187.5 20.5% 54.5% after dp. Choppy sleep, much noise outside, but I’m off the weight plateau if only for today. The Bug is lingering – some mild coughing. Drank breakfast, going to try and get some squats in before GX. El steps are still tough, you’d think I’d be more used to climbingthem by now.

SQUATS!!! 250 lbs. 45 in 5 sets – Felt the weight, but didn’t (?) Some part of the weight vs. energy feeling was missing. Maybe it’s what’s left of the bug or getting stronger.

Y-GX was good but some cough and runny nose [PND] ha ha!! Very humid today.

52413 (Friday #336) AM – work Coughing, runny nose Day 7 of this.

Feeling the upper thighs, beginning to think it’s from jumping rope more than anything else. Playing with the bands tonight (triceps) and will probably do some push-outs at some point. Sleepy, but don’t really know why. It’s probably boredom. Back to hermetic study.

I have to get back to the suspension routine and wake up squats and pushups.

Wake 188 – drank breakfast 3 before work. Did a couple of low rep squats sets, some shoulder presses and they ARE getting easier, and a set of standing triceps extensions [60 lb dumbbell]. These are some of the random, casual exercises I do between piddling around the house and a more formal routine. [yes, I know – No Life.] BTW – woke up clear and unstuffed but nose started running after tea. Hmmm, connection?

HOME Work – Chest Day

1. Dumbbell Bench press 50 lbs.; 21-12-10-15-12-16 = 86 total

[Throwing punches in between most sets at least 100 (total)]

2. Flat Hammer Flies – 20 lb 25 rep warm up: then 20 lbs: 20-20-20  85 total, I think I can do 30s next time.

3. Triceps extensions 30 lbs: 9-8-8-8 = 25 One more than last time, but that’s progress!! My tris need work. I MUST conquer this weight.

4. Incline press 50 lbs: 10-10-10 30 reps. Brutal! Fatigued! HR racin’!! Got to push through the last station.

And done. Big chicken & mushrooms, cheese & tomatoes for din-din.

52513 (Saturday #337) AM – Gig. Updating and thinking about suspension stuff. This place is keeping me from healing,

I’m convinced of this. Although I’ve been on this shift for many years, I’m beginning to believe it’s playing a role in weakening my ability to battle bugs. I should train this morning because this eve I’m headed to Brooklyn and that will certainly cost me a few pounds.

Suspension + Pulls + Crucifixes, just a casual thing to keep me awake. Some one arm pushouts.

Wake 191… travel day, Brooklyn Bound.

 52613 (Sunday #338) – Brooklyn: Body movement, dynamic stretching and flexings.

 There’s a smell that’s been following me around, metallic. First noticed when cooking. It seems to be showing up in clothes and potatoes, books & magazines. [I’ve since found out that this is a symptom of a nasal infection, or pregnancy. I’m going with the former since this showed up around the same time my symptoms came on.]

52713 (Monday #339) Brooklyn: some cough, nose is dry & clear. Some leg work (lifts) and dynamic leg stretches, torso opening, after a night of drinking. Thanks to drinking much water there was no hangover. Walking around today and lamb burgers at Oskar’s, a framily tradition.

 52813 (Tuesday #340) AM – work Philadelphia. 2 gone. El steps interval 143 BPM HR. Double GX was pretty good. Strong but PND.

 Got my blood test results and was psyched about the cholesterol drop. I’m in the zone at 185 [down from 218 about two years ago.] Blood sugar is 98 [low is 60 high is 109, so right in the zone here too]. The other results I’m sure you’re not interested in, except maybe triglycerides which are a bit high – my only option to correct this is to lose weight because I do most everything else already and I’m not taking meds.

 52913 (Wednesday #341) – AM – gig. Restless, trying to allow muscles to recover. Practicing some off center squats, but that’s about it. My ligaments and tendons are tight in my legs, I lack both [the] flexibility and balance [core strength] to do what I want to do, so I just have to keep on trying and practicing to get more flexible and stronger in the ways I want to. Trying to program myself to go to the Y later today for squat/intervals – want to hit the 60 reps mark in a week or two.

 Wake 189.5 30.5 49.5 – hot ass day, woke sweaty, no wonder I’m in the 180s again and very dehydrated. Woke a little clear, some sniffles as the day went on, minor coughing. Day 13.

 Squat/intervals turned into leg therapy with squats leading the way. Did a creatine/beta alanine pre-work + stack.

Increased the squat wt to 255 [+5 lbs.] and did 30 reps in 5 sets. Felt very weak doing it too, that 5 lbs shouldn’t have made that much of a difference… I know it’s the cold. Shin flex, 125 reps with 65 lb dumbbell, need to increase the weight on this for sure. Calf raises, no wt – 100 reps [about 4 rounds for both of these stations]. Leg extensions 195 lbs 50 reps in 4 sets = increase wt next time. Leg curl 180, 26 reps in 4 [the extensions wiped me out].

 I want to call this worn-out Wednesday. I was too tired to do anything, including sleep! This is the last day of chicken week – back to fish and vegge eating for a while. I stocked up on fruits & greens so I can go back to my morning green protein shakes.

 A colleague at the Y mentioned how much different I look in my picture from 2008 (which is still hanging on the Personal Trainers’ board.) he says I’ve bulked up. I don’t think I was weighing myself every day in ’08 but I was taking a daily self portrait. I know for the most part I was in the low-mid 180s. It was just in the past year that I put on the weight – mostly muscle.

 The blood results also show that the daily diet of supplements hasn’t harmed my blood, maybe they’ve helped. Between the last blood test and this one my cholesterol dropped 14 points, which is the biggest single drop since I’ve been keeping track. It may have been a stricter diet, but I do have to reveal that I took red yeast rice very regularly between the last two tests, so that may have had an influence also [aside from the green shakes and vegan eating weeks.]

53013 (Thursday #342) AM – Work – another month almost over, 34 more left, for me to be a badass and walk out of here.

Back room training. Trying a new move, suspension pushups [on bars] feet in the straps, elevated, some hanging pull ups and probably some dumbbell work for shoulders and some bands as well.

 

Suspension pushups 10-10-12-10; this is exhausting; I wonder how many I can get to. This strengthens the core also.

Hanging pull ups 3-4-4-3; I feel this deep and low in the lats almost to the obliques. I good feeling of soreness.

Front raises – 20 (tot)

Cruciflies practice set, then 8 (lower than usual)

Standing Arnold presses – 10

Suspended knee crunch [after the 3d & 4h set of pushups] 8 – 7

Bent lunge flies – 10

Curls – 25 [alt] 10

Just a bunch of random stuff and a few camera clips too.

53113 – (Friday #343) AM –Home: after passing out for several hours I woke up and weighed in at 187 – if that’s a fasting drop or correction remains to be seen. I love being awake at home @ 3am – one of those bennies of living alone. The only thing better would be to have a partner who kept unusual hours like me. 4am meetings at diners and/or 3am workouts @ Planet Fitness or some such spot.

6AM – Wake up – 189.5

Saying goodbye to Mayo. Got a few hours rest, if I slept I didn’t notice. Got to run the woods today – with the pack. I may or may not do anything else. The goal is to run/walk the whole path [2 miles]. Time to get this fat weight off. I have to change my belief that I need weight to move weight. I need to drop 15 lbs of fat and then lift more than ever.

Park run, first mile just over 10 minutes. Second mile (intervals) almost 20 minutes.  Max HR 168, but wasn’t really too tired or out of breath. Spent the last 30 mins stretching the legs.

I don’t like that I stop running and have to start again, but it’s been my pattern for many years now.

8:45AM – Recovery & shower. Casual walk to 69 [erreands]. Funny, choppy sleep. I don’t eat right when I’m off work. Better planning. Happy Hour photo shoot – that’s right, I’m a photographer too.

Glad I ran the woods today. Dancing & Body Rock to close out the month.

JUNE!! Home Stretch!

60113 (Saturday #344) – Wake 188. 12 hours sleep. House chores and random squats work. Wide legged, horseback stance, etc. Need to open hips more and make lower body joints more flexible. Kung fu exercises in addition to everything else.

Krazy dancing at 700 Club. Great weekend with the Fram. End of Session 25, by the way.

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 XVIII - 21013 - 22313

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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