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 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 XIII: 120212 - 121512

SESSION 13! 

Two weeks of cardio-body work and maybe back to Insanity Plyo.

120212 (Sunday #165) Wake 193

Woke early, then went back to sleep pretty much all day. A couple of beers last night and a portabella sandwich.

This was meant to be a buffer day b/c tomorrow I have to get out and run and calisthenics and maybe run some errands. Caught up on chores today and rest. Didn’t eat much.

120312 (Monday #166) Midnight 195.5 probably fluid (23.5% BF 53% H2O) picking up from yesterday – No Cr. Of B-A. Hopefully I’ll rise early enough to do a park work out; run, legs (Squats & lunges) – burpees, pull ups, push ups, ropes/suspension. I’ve lofty ambitions which I seldom achieve completely. Ciao,

Wake & run 2 miles in the fog. Tough at first but got into it. No time measured. Weigh in 193 18% 57%, post run. Didn’t do any outside work, but did manage a few sets of air squats afterwards. My recovery was actually pretty good.

Made bean soup. I should add more spices. Will take it easy with the meat this session and no supps (but will take vitamins). Post run B-Y, Am stack: Run, squats, abs post run. Ran some errands, slice of pizza, chai latte and muffin then went to sleep for 4 hours. I should mention it was nearly 70` today, the third day of December.

I figured, since I haven't taken any decent eval pix this session I'd add
some random images that i thought were pretty cool.  Just to break up the
page.

120412 (Tuesday #166) AM – Work

Feeling the high thighs (front) from the run. Got the straps connected and pushup bars, one round done already. 3 stations of suspension (pulls) and  modified pushups since my sandals slide I can add an abs/core component to them, and squats. Bored tho I shouldn’t be sleepy in the least.

2 down so far.

In @ 194.5 17% BF Wake 194.5 27% BF – 17 is a long time low. Maybe coconut water doesn’t do as much as I thought so back to more straight water.

Last T-GX Tuesday, let’s see what happens. It’s nearly 70 degrees (66). Good GX session, participated enough to be effective.

Bean soup, avocado for dinner – tea, banana, falafel post aqua. Good 1 before work.

120512 (Wednesday #167) AM – work: Beans, beans they’re good for your heart & so forth!

Got straps out and p/u bars – intermittent rounds/sets/reps – sore-core. Bodywork training = sore-core.

Strap work: triceps extensions, single leg flies, pronated pull ups,
P/u bars: single leg pushups
Air Squats
Table top single leg raise (P/u bars)
Dip position leg raises (singles) … 2 rounds of this stuff.

Stomach settled finally, got to wonder if it’s worth the protein.

Hope I don’t get too weak over the break… shoot… I won’t be lifting heavy again til next year. This session will last til the 15th, then Miami from the 20th – 27th-ish Session 14 is 1216 – 1229 then we’re in 13. Might as well continue cardio & body work in FLA. At least there’s a gym on site. Eat accordingly. 

Speaking of which – lamb butt is in the rotation this week, probably some pork next week.

Wake 194.5 30 BF 49% H2O. Crazy ratio almost even.

Intermittent stuff, squats, pushups, stretch, balance.

Last Aqua Box of the year Salmon salads.

120612 (Thursday #168) AM – work. Chilled, read.

In @ 196 16% BF 57.5 h20. Wake 196 E – I think it’s muscle. Some wake up warm ups, squats, pushups, shadow boxing, stretch.

Turkey burger, romaine, tomato AM stack, bft stack. Y-GX 2 more wks then Miami.

Strong in YGX today, stayed with the cardio round, good demos and participation. Energy is back. Made errands, came home, slept/fasted for tomorrow’s physical.

120712 (Friday # 169) 25 years on the job.

194 wake, then later 192.5. Figured I should’ve dropped more. I didn’t have very much to eat and I slept a lot.

Physical today, which is really just a check up, get some numbers, give some blood, see what’s up, then errands, Spa day at the Y later?

Got my numbers back from the Doc - his message,

"Keep doin what you're doin." I have a few digits that

need to go lower, but overall - GOOD HEALTH!

Did you know that body is connected to the Zodiac?

Certain body parts are ruled by certain constellations, for

instance, Leo - Heart ruled by the sun. Pisces is feet, 

Gemini Hands/Arms & Lungs (the twins) & Scorpio of

course, the Genitals (says a lot doesn't it?)

BP 136/92 good, but I’m usually in the low 70s… wassup witdat?

YMCA – Cardio Body. 4 exercises: 3 rounds: 30 seconds each – Run: Burpees: Power Squats: Jacks.
Next interval Shuffle Punch: Air Squats: Kicks: Climb the fence. Crunches between intervals.
Push ups-role- m climbers, repeat 8 – 6 – 4
Rope/suspension work, random.

This wore my ass out!!

Didn’t have much to do so I was in bed by 6:30 (18:30) slept well and deep til about 1:30 that’s AM!! Late Fall is odd for me, I guess I ‘catch up' on sleep and house cleaning b/c going out doesn’t interest me.

120812 (Saturday #170) Wake early 2AM (When most people are going to sleep) 192.5 30.5 49.5% There may be something to this scale… nah, it fluctuates too much and is manipulated by liquid, still 30.5 BF @ wake up is a recent change that came with wt gain, although other indicators suggest mostly muscle; legs, arms, upper chest have gotten lean, belly still looks jiggly. This could be a matter of my own perception. Have to stay objective.

Odd sleep patterns, dreary day, I think I should go to the Y for pulls, pushes, dips, my legs are sore and the only weight I moved was mine. I think the rope work (suspension) helped also. 

Body cleanse –

YMCA – Cardio Interval Training

Two Intervals: 4 exercises: 4 rounds: 30 seconds each.
Interval I: Run: Burpees: Fence Climb: Air Squats – 30 second break, crunches

Interval II: Junk Run: Squat Thrusts: Jacks: Kicks

Pull ups wide and narrow neutral good but swollen ring finger from bowling. Dips were strong!!! Surprisingly strong.

Random suspension work – push ups, leg work, pulls, etc. (I don’t have clever names for this stuff, or a solid routine. It’s nothing fancy but effective.)

If muscles have memory then maybe lungs do too. Made 4 rounds (originally scheduled for 3) 30 second breaks, no longer. Slowed the pace on round 4 but made it through, 20 minutes then push up, pull ups dips, etc, felt powerful after. 

Got to find the NRG!! Day 7 of 14 Session 13 went quick…

LOOKING AHEAD:

Session 14 will be split Lift then cardio – Philly, then Miami.
Session 15 crosses the New Year, may not get much done, probably more home work, kind of depends on the weather and whether I want to deal with it. Cr. Load and return to heavy work Eval previous sessions. 

120912 (Sunday #171) Wake 193 6AM

Sleep has been frequent but not of a “normal” schedule. Wake early, do some chores, go back to sleep. Weather has been dreary and wet and I don’t feel motivated to do anything other than train or minor household chores.

Worked legs, small home work stuff, squats, lunge sequence and lifts w/ ankle wts. Today is the first day of the last week of cardio-body work. Work tonight and back to the Y tomorrow for more interval training (I actually like this). Imagining 3 intervals, the final being more body twisting, less speed and less foot work. That would put it at about 30 32 minutes, working y way up to 48 – 60. 

Let’s see: 2 min intervals 30 sec break = 2;30 x 4 rounds = 10 minutes x 4 intervals = 40 mins plus a min between intervals 44 minutes. I could either add a fifth exercise, another round or 15 seconds to the round. 

I felt stronger the 2nd day in a row, but on day 3 (today) I thought I should rest. Let’s see how the break works.

Random HR 56 BPM

121012 (Monday #172) AM – Work

Despite lots of sleep, a less meat-centric diet, cardio sessions, I feel very unenergetic. It could be the weather, but what if it’s not? Could be I’m just bored also. 

Running out of pages in (my) book – maybe I’ll start the next issue on 12-12-12 – auspicious enough for its numerology – “9” whatever it means… actually it would be a “2” if you added the “2012.”

YMCA This Afternoon

Not feeling very hungry either. 4!!! Wassup?

Wake 194.5 – Woke early.

YMCA Strong Cardio!!

3 Intervals: 4 exercises each: 30 seconds each exercise – 30 second break between rounds. Abs rounds between cardio intervals… Got it?  Solid performance. Here’s the layout.

Interval I: Run in place; Burpees; Jax; Power Squats

Abs Interval: Crunches; Knee lifts; Atomic crunches: Elbow-to-knee

Interval II: Junk Yard Run; Squat Thrust; Fence Climb; Kick-around

Abs Interval (switch the order)

Interval III: Shadow Box (change punches each round): Foot grab; Toes Touch; High Punches

Abs Interval  about 40 minutes

Next: dips, assisted pistols, rope (suspension) push ups, leg work on the ropes, rope assist pistols. 

Left knee pain – slight (iced post wr/o.)

Pork/broc/shrooms for dinner.

No nap after – the energy level is back up. I swear this flows in patterns I have yet to detect. Maybe another session tomorrow, skip Wednesday (home stuff) return strong for YGX Thursday  - Spa Day Friday, break over the weekend. 

121112 (Tuesday #173) AM – work.

Just relaxed 2!! Gone. Didn’t feel hungry. Just trail mix and salad. Stomach felt kind of funny. Appetite could be waning do to cardio. I thought about lifting a couple of days but I think I’ll extend the cardio through session 14 and add some balance weight lifting, maybe a film demo, who knows? 

Wake 194.5 BF & H2O were a lot better. I may retro add later [guess I didn’t].

I was indecisive about what to do – considered the Y, but since I went yesterday and this is my first Tuesday off in a long time I “piddled.” I did manage 50 air squats and some pushups of different types and even some lunges. As mentioned before, legs have become the new chest for me. The chest is coming together, but the legs have to hold me up. 

I’m finishing this book tonight, 121212 seems like a good day to start a new…

Cheers. (I kept this in even though it doesn’t make sense, unless you know I write most everything in a note book before I post it here, or maybe you did know that.)

121212 (Wednesday #174) AM – work

Doin a bit more noddin’ than usual. Just bored. No need to work out b/c I’m getting’ it in before. No weights this week and legs are sore from last night. At least I need less sleep during the day. Maybe I’ll wake early and refreshed, buy nuts and go to the Y. 

Let's just say, "As above, so below." Moby is on point

when he sings, "We're all made of stars." 12-12-12 - I

have a 12-12-12 picture, but will probably post next session.

Wake 194.5  31% 49%, then down to 23% & 50-ish post ritual.

Thinking back on how this scale used to read @ wake up – I used to get daily error messages (meaning no BF or H2O reading) so maybe it’s actually better. Maybe I am waking up MORE hydrated than a year ago. 

Getting calf & toe cramps in my sleep again. At least I can ease them without fully waking up and getting out of bed. Heading out for errands, then the Y for Intervals. May be a late night. Day 11 of no supplements, no heavy lifting. Weight is steady, energy is different. I’ll say increased. Sometimes I try to go back to my habit, a 31 minute post workout nap, but don’t NEED it. 

Turkey patty, CLA, Omega 3 & wake stack (Vitamins)

YMCA – C-B/W Intervals (Changed things up a bit, but still basically the same.)
Here’s the strategy behind this session. Get the jumping out of the way first, while you’re strong. Get the blood pumping and the HR up to speed. 

Run in place: Burpees: Jacks: Power Squats – feet are leaving the surface during these rounds. 10 minutes. 30 seconds each exercise + 30 second break between rounds.

Abs Round – 2 minutes straight of abs work; crunches, knee lifts, elbow-to-knee, atomic crunches. 

Next Cardio Interval – feet still moving – Junk Yard Run (legs spread apart, knees high, moving as if you’re running through tires); Squat thrust (which is actually an in-and-out thrust); Fence Climb; Air Squats, finally, feet/legs are still. 10 minutes

Abs Round – 2 minutes. 

Final Interval – Body moves feet are still, well kind of. Shadow boxing, change punches each round; Foot grab (hands over head, lift rt knee, touch bottom of foot with same hand, switch sides, alternate for duration.); Kick Around front kick, side; side; back kick; toe touches. 10 minutes. 

Abs Round – 2 minutes. 

This takes 35 minutes to complete. Modifications were in effect. It’s pretty exhausting, but satisfying. (Think I’ll use it next year for Temple.) 

Next – dips – 2 regular sets 1 negative set. 
Wall sit (phantom chair) 60+ seconds, quad stretch 30 sec ea. Leg. 3 rounds. 
Hand stand – (no pushups tho)
Stretch, rest – out in 60 minutes! 

Wasn’t very hungry when I got home. Finished my pretzel, made some guac, put it on tomatoes and that was that. I have a salad at the gig, some trail mix and an apple… OH yeah, decided to get a couple of Tastykake Pies. Had the éclair last night, pumpkin tonight, probably. This won’t become a habit. They are not as good as I remember.  

121312 (Thursday  #175) Recovering from the day. GX at the Y tonight

Wake 194.5 – the scales not givin up an oz. 27.5 50.5.

50 squats to start the day. YMCA – GX unleashed the intervals on ‘em. This is gonna be my thing for the rest of the month. I can do it anywhere. All I need is a lock, and not even that. Got to be major jacked for the new year.

Had a slice after GX, cup of tea, tired but couldn’t sleep. Don’t know about dinner, not very hungry. I’ll attack my salad at work. Got more oranges. 

121412 (Friday #176) AM – Work… 3!!!

Ate the salad and some trail mix but still not very hungry. Low appetite, high energy is a good combo I don’t remembering experiencing recently. (This is why I keep a journal.) I’ll have to pay more attention to this when I get back to “The Heaviness.” I’m thinking home Insanity this afternoon; see if his last 2 weeks of intervals has improved my endurance. 

Wake 194.5 24.5 52.5. The story is BF/H2O!

60 squats, gardening and some pushups. Ate  Perkins w/ Xave, Steak, eggs potatoes. Never did get to insanity, oh well.

Here's the week on graph. Been holding steady for 3 days, then a drop

and I'm right back up again. I am carrying this weight about the same as

I carried 10-15 lbs less. Someone told me I looked as if I lost weight. Guess

it IT more muscle and it's true what they say about muscle:fat ratio.

121512 (Saturday #178) A couple of days early, but measuring day!!

Wake 193, 26 51.5

Top 99cm (had a reading as high as 101 and should have stuck with it.) This is pretty much the same as last time.

Middle 93.5 + 1.5cm Back to what it was 90 days ago. Definition looks better though.

Belly Button 96cm +2 – more muscle of more fat? THAT is the question.

Under (waist) 97cm +1.5, no wonder I need bigger pants. Still definition is visible.

These are the results of 6 – 8 weeks of heavy lifting and focusing on big muscle groups, esp legs and cardio sessions (teaching) twice a week. Today’s wt is only -1.5 from last measuring day (103012). 

I’m okay with this. Still need to shed fat. I think that’s happening, albeit slowly.

End of Session 13 XIII: headed to the Y extending the cardio workouts to year’s end. Will reverse in the Spring/Summer. Seems I didn’t dose high enough w/ the B-A last time. The comeback begins around Jan 2, I’d say. I guess I’ll be loading Cr as well that week.

YMCA – This session was brutal – close to the wall. Wrapped it up after the intervals. 40 minutes total w/ 30 second breaks every 2 minutes. Standard rotation (3 Intervals: 4 rounds: 4 exercises: 30 seconds ea. Exercise) w/ abs work between intervals.

Holiday Party. Lots of food I don’t normally eat and rum. Not drunk though.

HAPPY AWAKENING!!

X-ZACT Training Phase XII - 111812-120112

SESSION 12!!! 

What clever comment can I make about this session? Oh yeah, it brings us into the Holiday season. Yikes… Maybe a quick flashback to remind me what last year was like. Well… last year wasn’t that expressive, but here it is nonetheless, day 152 of Ruggedness: 

111711 - Day 152 - WOW, a milestone day and didn't even realize. 183. Went a few days without the psy-husk and waste accumulated and I felt it; lack of NRG, however that could have been the weather, bad sleep, several factors. Today (a Thursday) Functional Fitness at the Y tried some new moves that met with approval. Ditched the hot legs today. Abs are looking impressive I must say, could be the swimming, or probably a the combo of things. I cite the swimming b/c that's the newest part of the routine. 


111812 (Sunday #152) And now, back to the present: AM- Work. I am chillin’ updating this journal and looking forward to a massage this evening. I mentioned my seven measuring strategies last week, I forgot #8, which is the massage. After a year Keanne can tell me – and does – how the body is developing. Legs have definitely improved, by her estimation, (touch), and by the way my boxer-briefs are fitting – more snugly. I’m expecting my knee to be back in shape in a week or less, however I am also thinking I can take December to focus more on two strength and muscle building exercises – bench press/pushups and squats. I can do back on a tertiary level as it’s in pretty good shape, plus the back gets work with pushups as well. I can work biceps/triceps/shoulders on off or odd days) Essentially back to vanity through the winter and start shredding again when the sun is reborn. 

111912 (Monday #153) Wake up 193 woke up strong, well and rested.
Breakfast: Chicken thighs & broccoli. Some warm up push ups. Interview/chat at Lifesport Gym. 2 slices of Pizza (pre-workout meal)

Max Legs Monday
Squats 10 sets of 5 (most if not all sets had 5 reps) didn’t go very high maxed at 325, no extreme knee pain. 2 deep sets at the end 205 lbs. (deep squats affect abs)
Tri sets – Calf raises (barbells)/Leg press (heavy and deep ROM)/ Calf press 3 or 4 rounds, good and strong…
Shin Flex started with 70 lbs, ended with 3 sets w/ 80 lbs… fluke or real strength, we’ll see next week.
Leg Curls – didn’t max out or go very heavy (someone was waiting)
Leg X – started with a set of singles, but wasn’t feeling it so went doubles and racked out.
Seated leg press, high and deep 4 sets + calf press
Stretch and out about 90 minutes

Max Legs + !! Post stacks, protein drink and nap.

I’ve noticed strength and balance increasing, flexibility and agility decreasing. Guess that’s the balance of things. Speaking of balance, the increase is noticed while riding the train. I feel I’d lost it for a while but it’s come back stronger.

I have recognized the value and benefit of pushups on the knees, easier but a different kind of push.

112012 (Tuesday #154) 193 30 BF/ 49% H2O  readings are still nuts

Up at 4AM back to sleep. Realized left knee didn’t hurt. Off to TGX – that will be a test.

Eval day. Hope I passed. Although I didn’t fully participate I felt run down afterwards. I cite yesterday’s lifting – although I may need to push the cardio harder. The last 2 sessions I felt kind of weak. 
A few pushups just because.

Legs feel heavy going u the steps.

11212 (Wednesday #155) AM _ work (3 straight wins at solitaire, pick 3 vegas style, just sayin.)

Wake 193 – steady
First meal at Perkins (w/ Stazja & Charlie) Steak and double spinach, then to the Y – Back day! (I was thinking it was chest day.)

BACK WORK!!!

Chin Ups L/ Pull Ups on the smith 4 x 6
T-Bar 10 sets 5 reps 115 max
Shrugs on the smith
Shrugs rev grip BB (185-ish)
Bent flies 50 lbs 4 x 6
Seated Mil Press prog to about 80 lbs. 4 x 6 (no shoulder pain)
Lat pull downs 3 x ?? 6, 8 maybe
Biceps pull downs – 3 x 6 150 max
DB Curls – 40s – rocking the 40s 4 sets of 5 each. (Need to bust out some 10s before going to 45s)

Just over an hour I think. Post workout stacks (BCAA & Brewer’s yeast) and protein drink (20g) at home

194.5 random wt after a cleanse event.

112212 (Thursday #156) AM- Thanksgiving, work. Updating everything.

I can probably get away w/o training today. Dinner w/ fam, maybe a rest day, strong on Friday? Or the weekend. I won’t be shopping.

Oh yeah – some dumbbell shoulder work. Minor stuff.
Wake 194.5 :


112312 (Friday #157) Prep for chest day at the Y – Lift Therapy Friday

Wake 194.5 40 BF 46% H2O Ridiculous!! Cup of tea before bed – not the best idea. Woke up and realized no time for gym and dinner so…  pushups 6 to 8 sets nice and easy, slow various styles to focus on different parts. Some practice squats and Saturday for chest.

Two more weeks of Temple, then two months off (budget cuts) guess what?!? Yeah – more time for me. 
Maybe tired or energy down due to dinner or not training or a combo. Can’t recall the last time I missed two straight days (week days that is). Must make at least one up on Saturday. 

Thinking of doing morning burpees for a spell. I may need to do slowly when I wake up. Nod to Tom.

1124212 (Saturday #158) AM – Work.

Let me just note that I felt very un-energetic until I started exercising, dumbbells and straps. Must get to the gym to finish up this week.

Need to start thinking about my routine X-mas week in Miami.. I’m thinking body work BLASTS!!

Came home straight to bed 197 lbs!!! Holiday eats & drinks. Slept 10 hours (intermittent alarm when off and I went straight back to sleep) Good stuff.  Glad I worked out at the gig.

Lower left side sore – core sore.

Got some P90X+ vids YAY!!

Lite warm up stuff, maybe get a little chest before work – maybe do more at work too. Plus maybe the Y tomorrow.

This is the end of week 5 of 6 – home stretch – but holiday celebrations get in the way.

HOME WORK OUT: Chest- triceps-shoulders… Let’s go (got an exercise video on for inspiration, though I’m not doing their routine.)

1. Flat bench press 40lbs 4 sets of 15 reps (4x15)
2. Standing triceps extensions (behind the head) 40lbs 4x15
3. Lateral raises (standing) 20 lbs 4x10
4. 1-arm dumbbell push (flat bench) 40lbs 2 sets of 5 reps each arm (last set was 8,5 each arm)
5. Flat lateral flies 20 lbs. 3x16
6. Triceps kick backs 30 lbs 3x10 each arm
7. Seated dumbbell press 30 lbs. 3x10

Done about 55 minutes.

Protein drink – forgot to take the BCAA’s (took them later, before work)

Here’s the meal stack. (Once a day with my biggest meal usually the one before the workout.
Calcium; Saw Palmetto; Vitamin E; Omega 3 Fish Oil; Glucosamine; Bee Pollen

Figured out why I’m moving so slowly – FOOD! DUH!. The body needs to metabolize the dinners, and it’s overloaded b/c I don’t usually eat this much. In case you don’t know this – (disclaimer - ) some nutritionists believe that the body uses the most energy to digest the food we eat. That’s the priority. The more we eat, the more energy it takes to digest the food – and the less energy we have to do anything else. This is what’s known as the “itis.” 

I might also note that I stepped up the Apple Cider Vinegar (ACV) shots post Holiday eating. I’m a huge advocate of ACV and encourage everyone I mention it to, to look up its benefits. 

I’ll probably do more training tomorrow (AM) in case I don’t make it to the Y.

112512 (Sunday #158) AM – Work.
Got the dumbbells and pushup bars out and using them. Trying some new and old stuff. Did this intermittently throughout the tour. I should get back to this.

Salad, trail mix & grapes; wasn’t hungry all tour.

Wake 194

Home Work: Chest shoulders biceps & Squats – thinking about intermittent exercise throughout the day and night, light weights & body weight. Save heavy days for the Y. Also check out a new gym.

No pre or post supps from what I can remember.

Incline Bench – dbs 5 sets progressed to 40 lbs.
Bent flies (seated) 12s
Biceps curls 30s progressive
A few others … various, random but focused on these 3 muscle groups, maybe hit some pushups on the yoga blocks.

Bowling with the fam – felt the lf knee towards the end.

112612 (Monday #159) Wake 191 this is the post holiday drop, surely I’ll get back to wt class.

Chores done – get to gym early, eat again.

Max legs: let’s start the squats at 250 this week.

Felt a lil in the left leg from bowling, upper body sore from last 2 days of intermittent upper body work. 
Damn! Pants are tight, maybe just cuz they’ve been washed… But … Start CLA today.
Final (extra) week of Cr. Supp. 

I’m still dealing mentally with the fat/heavy/muscular/strong quadernity. I still need to be better prepared to eat; keep some raw snacks in the house. I think the trail mix probably isn’t doing me that good with all the sweets I put in there. I’ll have to nix the chips for a while, stick with nuts and get more almonds and oranges too. 

Note: Shopping after the Y Max legs - !! Hit the WALL after squats . had to throw in the towel, burst out into a sweat. 

Squats were very successful tho. Solid 335 sets and deep 225!!

Had some pains I think in the area of the spleen – purge episode followed, don’t know what caused it, but I’m thankful (and hopeful) it’s out.

PS: Post abbreviated workout; BCAA’s & Brewer’s yeast and protein drink at home.

Next measuring day around Dec. 15th…

112712 (Tuesday #160) AM – Work

I think I’m going to pick up the intermittent training more enthusiastically. I feel I’m making gains with the 10s at work and the straps and the dumbbells at home, esp on days I don’t get outside (with shorter days and all). I think I’ll take my straps to Miami to train. I’ve advised not to “save strength/energy” and I should take this advice. I almost always feel better when I train before a fitness class. 

I have the dumbbells out … so, some reading and exercise and meditation – body/mind/soul.

Wake 191

GX seemed easy. I think I could’ve pushed more in GX-T today, my cardio energy is lacking. I’ll pick it up during the break. Doc’s appt cancelled, plans thrown off, but I’ll deal. BCAA’s & BY post Aqua. Maybe some intermittent wt training @ home. Eh – didn’t do it. 

Tummy feels funny and got me feeling blah – cold wet weather didn’t help.

Had spinach lentil wrap , tea and guilty pleasure post aqua. Hmmm crock pot chicken left overs for dinner & reintroduce the elixir tea substitute.

112812 (Wednesday #161) AM  Work

Going to db strap & leg work tonight, no chance to lift later today, unless no one shows for aqua, got ankle wts on already.

OK so no strap work, balance wt work and butt raises.

Wake 193 – no change.

Warm up squats – crazy zombie dreams. I was after them for a change. May have to do home work this eve.

112912 (Thursday #162) AM – work.

Started some pushups w/ the bars, maybe some balance wt work with the bells… maybe straps, but I’m lazy.

I kind of want to get back into doing crazy amounts of push ups, but then again I don’t – maybe. Stuff like curls while balancing on one leg, et al will do more good, esp core-wise. 

Mostly balance db stuff but not too much, will I push YGX today?? GI is still kind of funny. It may have been 2 days w/o tea, been drinking the elixir instead and ACV before bed in the morning. Maybe I can get back to dead lifts Friday? End this session and flush out the Cr. 

Wake 195 – Solid even post rituals. Feel like I’m lacking in energy, guess it’s taken this long to catch up w/ me and the weight. YGX in less than 60.

Went ok, I’m a bit stronger but not fully participating. Had to break out the fatboy pants, roomier, but warmer too (that’s why I keep them around). I have a belly ache, (GI stuff). Next measuring day will be interesting.

113012 (Friday #163) AM – work

Ankle wts & reading. 3X!! Stomach settled but the body was doing some serious evictions. Going over my mental menu to imagine what the food culprit was, if any. It could have been fighting off a bug. May have to have a Meta-cocktail before bed. Maybe legs again Friday. Haven’t lifted (heavy) since Monday and THAT was abbreviated. Last 2 days of Cr. Supplementing, went kind of fast even though Novo seemed to go slowly. Go figure.

YMCA Legs today… Wake 193 (after 3 tries body fat and H2O are practically even, this scale!. 1x pre workout.

Another short one, went heavy with dead lifts/calf raises (smith) super sets, then leg extensions – fatigued quickly.

I think there’s a bug the body’s trying to eliminate, feel more tired post wk/o. 
Considering 2 wks cardio/body work. Wrap up the past 6 weeks tomorrow.

DECEMBER!! 

120112 (Saturday #164)  (Straight to the journal) AM - Work

I wonder if I’ll get my ass up and hit the gym today for some back and chest work. I’ve been lazy on cold but sunny weekends and I can easily find an excuse or 7 to bag it today. First legit weekend off in how many weeks?? I don’t even know, so we shall see. 

This is the end of the session…. 12, it is (I had to look). Lucky 13 coming up, and as I sit here typing this in, I am imagining what I’m going to do fitness-wise for the next fortnight. I’ve been telling myself cardio & body-wt work and add burpees to the mix, daily, like I used to do push ups. Maybe run a few times down the parkway (remembering how that turned out last time.) One more week of TGX and my Tuesdays and Wednesdays will be completely free so a run and some park workouts – late Autumn style may actually come to pass. There’s always the possibility of getting back on the treadmill as well. Which ever the case I’ll be sure to document it. 

I don’t want to lose the gains I’ve made especially in the squats, but I’ve got some leg work that might make these gams even stronger and more ready for the squat rack. Stay tuned. 

Oh man, almost forgot – and really wish I had; I think I’m supposed to do some eval pix. UGH!. Maybe after the gym… when I’m a bit more pumped up. It will be interesting to see if there’s a significant difference between these pix and any I do after two weeks of cardio and body wt blasting.

Wake 193 – Got the heat on. Made it to the Y, thought about chest, but back and shoulders were more important (appealing too).

T-Bar First – much stronger. 5 sets wide grip progressed to 120, 5 – 3 reps ea.
Then 3 sets neutral/close grip 3 reps between L-pull ups on the smith. (The cross bar of the smith is about 2x4 and makes the grip more challenging that a regular pull up bar.) I do as many as I can and try to bring my view up over the bar. I get 6 the first set and decrease from there. Wide grip pull ups on a proper bar/grip were pretty lame. I didn’t get the height, but still felt the work. I wonder if I can muscle up by he spring??

Barbell shrugs w/ wrist straps – progressed to 315. Some people including me at times frown on using wrist-assists, but when it’s time to go heavier than my normal grip allows or in the case of a semi-swollen digit, I’m usin’ ‘em!

Bent fly (50s) + up right row (EZ curl bar 40 lbs) 3x6 super sets – this was tougher than I thought it would be. I felt strong at first but seemed to fatigue quickly.

I'm a chart fiend! This is from Session 12 which includes the big holiday
increase and drop in weight. I decided to put last year's chart in for
comparison.

Lat pull downs 3 x 6 @ 105 + Shoulder laterals 25s 3 super sets.

Reverse flies with a band – this is basically spreading your arms open as wide as possible against the resistance to work the upper back muscle group, (teres major, rhomboids, etc.) the cool looking ones we almost never see. (BTW, this is tough at the end of a session, or maybe b/c I’m not used to doing it.)

6 weeks DONE!! Now cardio/body work for session 13. I don’t really have time for pix. Sorry I’m late in posting this too, I’m sure you’re hanging on every exercise and keeping me honest, ha ha.

Low-middle left side of belly is tight, abs or organs?? I need to look this up. It’s a regular occurrence.

PS: Oatmeal & blueberries, pre-work drink & stack, & post BCAAs. Off of supps for 2 wks. No Cr. For a month.

This is the same week a year ago. I am a solid 10 lbs. heavier this year

which was indeed the plan. The year-to-date chart, which I'll post around

the half way point (Day 180 or so) will show when and how the weight gain

took place. It corresponded with adding protein, eating more meat and

lifting heavier. I still have to figure out how it will affect me over the long

run. 

X-ZACT PHASE IX (9) – 100712 – 102012

A "Break" (from weights lifting) Session

Wow!! Starts Now. And six more weeks. 

100712 (Sunday #111) A Good day to start with.

Several pairs of pants I wore effortlessly during the summer have gotten tight. I may have to reluctantly admit that I’ve gotten fat. All my measurements were up around the torso, belly and waist, but at the same time I’m seeing more definition in my lower torso, I’m stronger, have more energy (easier to get through my own classes) and my shoulders have gotten broader, leaner and more defined. I may have to post an inquiry to a body building message board, or I can speculate myself based on what I’ve learned. 

Worst case scenario – despite more heavy lifting and regular cardio workouts and a high protein/low carb diet, I have accumulated more fat. Although I must consider this, I’m still a bit dubious; everything from the mirror to the scale (body fat % is within same parameters as ever) to the science suggests I’m leaner than six weeks ago. 

Best case scenario – I’ve lost some fat, gained more muscle beneath the fat and this is what has caused the circumference of my torso to increase. Looking in the mirror, it seems I am becoming leaner from the top down. I noticed more definition in my neck and in the area of my clavicle especially when I’m working out. Veins are showing up in places I’ve NEVER seen them before. That’s a sign of less fat between the skin and the muscle. 

As for the diet, I’m not strictly dieting, i.e. not writing down every meal and calculating calories. I make high protein meals, fowl, pork, salmon, tuna and such with vegetables, mainly spinach, broccoli at times, squash when in season. Salads over night at work. Fruits, nuts (almonds, cashews) and the occasional sweets in the trail mix (M&Ms and butterscotch chips). Oh yes and my guilty addiction, tea (w/ raw  sugar). I may have to take my own advice and start keeping track of meals and measuring food. I don’t necessarily want to lose weight, I think I can get up to a lean, muscular, solid and healthy 200, while maintaining a 34 inch (well a size 34 pant, loose fit, ha ha) but it might take me longer than the 90 days advertised. 

I also speculate that a portion of my belly fat is due to some unacknowledged stress. I call it Philly stress, because I really want to leave this city. This is another story, but perhaps making my escape a project and writing about it, will spur my success. Hmmmm. 

AM-Work – The purge continued through the last minutes of yesterday. Seemed like it was ending. Probably the Temple of Bajai eliminating the last of the riffraff.

Duck Night – planks and side planks, some squats.

Wake 191 low H2O 2 mile run down the pkwy 25:19 50` and damp. Barely had energy to stretch afterwards. I imagined myself doing yoga.. maybe later. 189.5 after the run, I expected all the cardio I’ve been doing to improve my run, now that I think of it, I wasn’t breathing that heavily. It was moving these heavy legs that slowed me down.

Wake stack Egg white om/avocado, red pepper, red onion, pbella shroom, cheese, tom, spinach.


100812 (Monday #112) AM – Work: already feeling the effects of yesterday’s 2 miler. Legs are tight and will have to be stretched and worked today. I also feel like I’m feeling the planks too. Only did 2 sets on pushup bars – plank – side plank – center – other side, try to hold 10 seconds each.

Trying some leg work, but sore. Asst pistols & lunges.

Wake 189.5 The rest were high I think, two sun salutations, I’m tight. Lower abs work, open heart, leg stretch, seated L pushup, not too substantial.

Morning and bkt stax, no protein drinks during the break. They may be the cause of the increased wt & dimensions, maybe cut bk to 3-4x a wk, see what happens.

I’m feeling off today, maybe the weather. Significantly cooler, body adjustment perhaps.

Tuna salad for bkt, will hv to break out the crock pot soon, stew meat, NO STARCHES.
EZ Aqua, 1 body. No sweat stretch @ home.
Cream filled donut (at work) just b4 midnight.

100912 (Tuesday 113) AM  - Work: Strap work, legs & chest, asst pistols, open chest flies, slight angle. Plank rotation 30 sec. count, this will do some good. 50 air squats w/ pelvic thrust. (Got to remember the thrust)

Wake 189.5 24% 52.5% (my body fat is increasing even on athlete mode UGH!) could be dry feet too. (Stop making excuses).

GX – Stunning session!! Participated up to mat work. Zero for Aqua.
Some stretching at home using yoga blox to increase ROM.


101012 (Wednesday #114) AM – Work:

I think I’m energetic enough to work the legs – maybe some upper bod, straps & planks on p/u bars. Leg stretches – feel a bit stronger from the close pushups, haven’t pulled out the straps, just some air squats, maybe some lunges. Surprisingly not sore from GX yesterday.

Random HR check – 63 BPM – wonder what I’ll do when I wake up. I think I should run Thursday and shop for t-mix fixins.

(Just had an idea to look back one year ago today during the Ruggedness Campaign. Here’s a look)

Here we see the wt. tracking from this week a year ago.

This was the "Ruggedness" campaign during which I was

trying to lose weight and inches. This year the aspiration

is different. Trying to gain weight, strength and inches but

still trying to lose fat and reduce body fat percentage. It's

been a great challenge. 

  ***101011(Monday) Day 114 184.5 16% - I have to admit that I am having a hard time getting myself back into running, I hate when this happens - I preach consistency but when it comes to running I have a tough time practicing it. In any case, in my ruggedness Mind I decided to do everything I've been doing (except tramp) by putting the 20 lb wt vest on..so here goes... 50 air squats 2 sets of 100 calf raises, 20 squats (touch floor raise arms), up and down the step 3x walking..30 regular pushups - then the vest came off, 20 incline diamond pushups (2 sets), - crunches and leg lifts, add dumbbell to crunch, and ankle wts to rev crunch... go into atomic crunches... and (now...) I'm awake... there's still time to run!?! OK so Gutts and Butts mist have been more intense than I'd planned, we did much less cardio and criss crossed between butts and gutts, the group seemed spent after only 35 minutes.. these are college kids!!

Zero at Aqua Box extra free time..Guilty pleasure at Horse. (Asian salmon salad).

Wake 192 23% 53% H2O stretch & ab/core work, maybe some pushups. Aqua Box – time to switch up the routine.

Yoga block pushups, this is how I do them now – maybe get 1-3 reps, ha ha [picture]. Good break week.

101112 (Thursday #115) Wake 190.5: Lazy today – nice out. Thought I would run but didn’t. I got several “to-do’s” done. Worked the core, lower abs, 125 bent knee lifts, 50 straight, extended the back, opened the heart. Got Y-GX this eve. Restocked the veggies, post GX (maybe).

Another strong GX session, did everything except spec forces as usual. Maybe work on films tonight and the to-do list.

101212 (Friday #116) Wake 187.5 Wha?!!?

End of week 1 of break I’m down 4.5 lbs from peak? Just a one day thing I’m sure, like dropping from 180 to 177 or something. It usually comes right back. Got to run errands and hit the Y. Could be due to no protein drinks this week also. We shall see. It was regular protein that seemed to spur the wt gain. 

Purge day – No ACV, Meta or protein all week. Maybe I don’t need as much as I’ve been taking. 

Good Y Session! All body stuff – jumping side to side and front to back over the bosu ball, roll ups, pull ups, jak-squat cris-cross, balance stretch, nice job. Maybe more details later (Really need to make this into a routine and not improve it). 

Jack-squat combo 8 no problem. Missed the plank rotation, yoga block Ls and handstand pushups (Tried a handstand pre-Y-GX and it was hard to get up. Extra wt.?? )

Checked calf, forearm and thighs early AM – last chk was 41912. 
Calves gained 1.5 cm each Makes me wonder if it’s worth it. However there is visibly more muscle so the improvement goes further that the measured increase. 
Forearms actually got smaller by (lf) 2 cm & rt 1 cm. I’m thinking this is fat loss b/c they are much leaner. 
Upper thighs gained slightly, to the same dimensions they were at first measure 30212 both are 61.5 cm. 
Didn’t bother with biceps, ankles or lower thigh.

If I angle a board will asst pistols work better?

101312 (Saturday #117) AM – Work.
Strap work – pulls and pushes, maybe some plank work. Back to the original strap work, but lesser angles. Nothing strenuous. I keep it easy at work.
Didn’t get to the plank rotation, ended up just recovering from yesterday’s workout and being up all day.

Wake 189.5 but came in at 191. Maybe I made too much of yesterday’s “adjustment.”
Backpack walk to 6-9 for shopping.. slow twitch work.

Very interesting GI events, it’s working very well w/o psyl-husk, fiber supps or apple cider vinegar. (need more of this BTW). My digestion hasn’t been bad, in many many years so this shouldn’t surprise me.

Slice of pizza bbq chicken.
Pork and veggies for dinner, tea, drinking much tea. Goat crock pot coming up – fixins!!

101412 (Sunday #118) AM – Work

Got some asst pistols with straps and a couple of plank rounds… mostly just watched some flicks.

Wake 191.5 70 degrees today… 
normal… better than normal elim. BF is way up, H2O is down, like below 50% which I find pretty hard to believe

Wake stack minus BCAA – gonna save them for post wk/o’s as directed.
Birthday dinner w/ bro & the fellas, fries, nachos, mussels – it’s the weekend.

The body aches (hips) when I’m not moving. Running up the steps has the chest feeling a bit different, like it’s congested, but not manifesting in phlegm or much coughing, a sneeze or two here and there. 

On a long enough time line everyone’s survival rate drops to zero (fight club). I feel sometimes like “life” by which I mean age is catching up with me and maybe I’m trying to stay ahead of it… then as soon as I write this down, I double my resolve. I have several “items” that I need to get done. I’m not going to worry about the weight or the BF% or the belly (which will be tough). The next Phase (X) I get back to lifting hard and heavy and cardio and running whenever I can or feel like it. Changing up the protein supplementation, maybe intro some suitable carbs into the diet. Face stress and do something about it. (But I have to find it first. It’s lurking.) 

101512 (Monday #119) AM _ Work. Mostly I’m doing nutrition and supplement research for my return to heavy lift training. My workouts are pretty much on auto pilot since I’ve been doing them for so long. What I need to plan are my meals. For later today I’m wondering if I can get myself to the park, kbells, ropes & chains, and maybe the camera.

The time went fast… lots to do. I may have to stay away from fruit – back to oatmeal just in time for cold weather.

Wake 191.5 – later 190 even 30% BF 49% H2O ?? Got me wondering.
Rain, no park, but amped for the Y.
*Back to pre-workout oat meal. Tweaking diet and supps.

Rockin workout! Dynamic and exhausting. YMCA park stylin’

3 rounds non stop:
Run in place (60sec): Jump Bench (12x): Jax (60sec): Shadow box w/ turns (16 cts.)

Next:
3 rounds (some breaks)
Air Squats 30 – 20: hi kicks over bench left & rt legs 16-20: Jmping lunges – short stack

Next 2 rounds to failure
Mt Climbers roll pushups 16 – 2nd set failed at 8 pushups… wah!

Atomic crunches

This is how I do push ups now.
This is what I tell myself when I want to do standard push
ups. I figure the more I do these, the better I'll get. My body
will respond as it has with other "tricks" I've learned to do. 

Roll ups (35 secs) – hard getting stable on my feet.
Str8 leg lifts
 Wal sit 65 secs.
Balance stuff – hold 30-60 secs.
Yoga block pushups/hold/balance [see pic]
Plank Rotation 1 time.

101612 (Tuesday #120)AM- Work:
Study & rest. Looks like I’ll have to come clean… admit I’m a body builder and start training and eating like one. And count calories too:

Turkey BLT salad from Wawa –
Fat 16g: – Pro: – 23g Sodium – 800mg (33%) Sat fat: 8g Carb 8g Diet Fiber 3g (12%) Sugars 4g
Calories 260 w/ Blue Cheese Dressing
Fat 24g Sod 320 mg (13%) Carb 2g Pro 1g:
This salad gives me slightly more protein than my morning 20g drink. (1 scoop)

Maybe I can pick this diet and supp regimen up by next week. Kick the ‘tood into gear.

Wake 191.5 Error Message – not enough power to make the connect… super dry. Straight to the loo.
3x before leaving +1… makes me wonder, purge or cycle??
Great GX session.. None for Aqua Box.
Tofu Egg sandwich & tea post workout and BCAAs (4)
Lamb Butt slices with veggies (shrooms, toms, celery, scallions, red peppers n spinach) and guacamole.

101712 (Wednesday #121) AM – Work. Debating whether to exercise more or relax. I didn’t go full force in GX yesterday, spent a bit of time watching and some coaching. At some point this AM I was feeling very amped. I have to do a better job of taking and listing my supps – I kind of take them willy-nilly, to use a scientific term.
Munching on trail mix (papaya, pineapple, pistachios, almonds, yogurt peanuts, cashews, m&ms, butterscotch, sunflower seeds.) Wawa salad – (Stats in book, will probably update later.)

Easing into calorie counting or at least tracking – somewhat:
Wawa Salsa Salad:
Fat – 10grams
Carb – 16g
SatFat – 2.5g
Fiber – 3g
Protein – 21g
Sodium – 610 mg

This is one of the salads I’ve been eating over night at work for months and it’s probably years actually.

Wake 189.5 23% 53.5% - purging again. 2x before bkft. Wake stack

Item: strange vibrations, muscle spasms? Waist/upper pelvic area front.

Lower ab work w/ ankle wts. Bent knee raises and atomic crunches str8 leg raises (no wts.)
Oatmeal for bkft day 3.

Post Aqua Box meal: Hummus sandwich, stick of cheese, carrot cake
Carrot Cake (my guilty pleasure)
Fat - 16.7g
Carbs – 42.37g (Good for hi-carb days)
Protein – 3.9g
Sodium – 147 mg
Fiber .9g

Cheese Stick
Fat – 6g
Sod – 220mg
Carb – 0
Pro – 7g

Hummus Sandwich (7-11)
Fat – 4g
Sod – 345mg
Carb – 56g
Fib – 8g
Sugars – 4g
Pro – 12g

Will do the totals later… maybe.

101812 (Thursday #122) Wake 189.5 E (too dry to compute)

Hi-carb day … so far not hungry and trying to clean house.

GX YMCA-
Wasn’t tip top for YGX today. Maybe I didn’t eat enough? That’s my guess. Hi-carb day. (Staff pretzel day).

Feel kind of low energy today, supposed to be hi carb day but didn’t eat much. Probably not enough. Maybe low food or sick (bug) comin’ after me. Got bread for hi & moderate carb days.

Red lentils and white fish for dinner. Handfulls of cashews and almonds and dried pineapple.

101912 (Friday #123) Wake 189.5  9 hrs sleep: 65`: 25% BF 52.5% H2O

First thing I do when I wake up if open a can of coconut water and take my morning stack. It’s different everyday, but lately it’s included Reveritrol, saw palmetto, some herbal extract for vision – I‘m just using this up, I don’t think it really works and yohimbe bark. 

Peanut butter (chunky, commercial and probably not the purest for me, but I like it) honey, & cinnamon sandwich on Sara Lee wheat bread. Only bread I could find that didn’t have high fructose corn syrup in it besides Arnold’s (they were sold out. I think people are reading the labels, and the word about HFCS is getting out.) Moderate card day – I need to establish what “moderate” is.

Lunch Lamb Butt slices (5g protein per oz.) w/ shrooms, scallion, red bell pepper, bok choy. Break ends Saturday, massage Sunday, legs Monday. This session ends Saturday too.

YMCAnity!! – Had a powerful, exhaustive full body wt. session at the Y today. Looked something like this: The warm ups were taken right out of my classes. 3 rounds 6 exercises 30 – 45 – 60 sec. no breaks (supposedly)

Run in Place
Jumping Jacks
Power Squats
Bottle hops (side jump over water bottle one foot at a time)
Shadow Box (jabs 1 round, upper cuts another)
Front Kicks (then back kicks, then combo front & back)

 I modified this every round and changed the order for a break b/w jumping exercises.

Set 1 – 3 rounds
Roll ups – roll back on a mat and roll up to standing
Air Squats
Shadow Box
Butt Kicks

The roll ups got easier, everything else got harder, breathing became labored, but I made it through, minimal breaks.

Strength Set (2)  3 Rounds
L-Pull ups w/ pull up ‘rings” 4 reps
Wall Sit – 60 – 65 – 85 seconds
Mt Climbers – roll – Pushups (16): Reverse Order (16): 2 sets of 8 each
Bench Kicks – hi-karate kicks over wt bench. 18 inside-out 10 outside in (getting tired here) 8 inside out closer, requires more height from thigh.

Strength & Balance
Yo-blk pushups – getting a bit better balance. Pushups are more like bounce ups at this point.
Assisted pistols – still holding on to a grip as I do these. The balance/strength comes and goes & is not consistent yet. Haven’t tried unassisted in some time. May try some balanced holds first.

Stretches and some practice planges (rev grip)

BCAA’s post workout & Honey shot & plum.

12 oz Salmon & ½ cup brown rice for dinner. It was quite filling – something like 60g protein in the salmon alone. Don’t know how many carbs I had today. If I count the carbs in the coconut water, I’ll probably be high everyday – I should take these with me for recovery.

Here is the weight chart from Phase 9 of this year. Note the familiar

roller coaster pattern, which I don't quite have a scientific answer for.

My best guess is my work schedule, usually on my first night off  I

don't eat dinner, and sleep over night instead of eating at work. This

usually causes a significant drop in weight, which I gain back over the

next several days. (Green line shows trending or average wt. for the past

fortnight. 

102012 (Saturday #124) – am – Work!

This is the last day of the lifting break. It didn’t turn out as I’d imagined it. I ran once, practiced  proper yoga once, however guerrilla yoga during classes and post workout stretch, more frequently.

This was two weeks of a lot of aerobic/cardio – body work that involved classes – jumping workout benches, kicking over same, wall-sits – but I never got to handstand pushups and a few other items on the list. (Problem was I didn’t actually have a list.) 

At some point I felt a bug was after me, I think it hindered my ability to get up the train steps … I could feel the difficulty in breathing increase… worthy of seeing the doc about, I’m due anyway.

Body weight has remained steady around 190 (tempted to average out my wake-up wts but trying not to be TOO anal!) with a crazy drop to 187-ish. I thought it was because I’d stopped having protein drinks. Although weight stays steady BF/H2O numbers are showing a vast difference between sleep and waking .. sometimes my wake up BF is 25%!! With the scale set on ‘athlete” Add 8% pts for a normal guy. Am I really 48 lbs of fat??

My digestion has been very good and regular. What I call purge days, have been natural without any assistance from Apple Cider Vinegar or psyllium husk. Come to think of  it, maybe I was crediting these products for something my GI was doing on its own. Hmmm. 

Technically beginning tomorrow I’ll be easing myself into a more disciplined body building mode. However I’m still responsible for my hi-cardo classes so at least two days a week I’ll be moving and breathing fast. 

Anyway next 6 weeks – heavy combo exercises and large muscle group days. I think I can combine legs and back and back and chest on Monday’s and Fridays with classes Tues – Thurs. Maybe some small muscles at work and/or on weekends. 

I don’t envision getting anything done today and I have a massage scheduled for tomorrow. 

Getting myself psyched and trying to plan meals/supplement cycling strategies.

Wake 191 19.5% 55.5% but dropped to 188.5 18.5% 56.5% - sometimes the scale gets lazy.

I got the idea to get a weight chart from this time last year for comparison (see above). I am considerably heavier, and thicker. I know my torso is thicker as are my legs (thighs & calves). My workouts are different, my classes are more intense and involve moving for 13 – 15 minutes straight before our first break, so I believe my endurance is up as well. 

I jotted down a few numbers today, but didn’t plug them into a formula to calculate calorie intake or anything. Did some lower abs work before heading out. GI is in fine shape. Today was to be a moderate carbs day, however I had not established the criteria for what Moderate is (at the time.)  Climbing those El steps – running up them actually – is still messing with my HR & breathing. I DID put my doc’s digits in my phone. I can do a whole essay on the process it takes for me to get something like a physical done. I work the same, slow,  “procrastonative” way across the board. But what can I say? 

I’m closing this phase now. See you in Phase X (or 10.)