X-ZACT Training Phase XIV: 121612 - 122912

SESSION XIV – 

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

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

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

Now, on with the day by day. 

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

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

Dinner at Mom’s – meatball sandwiches.

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

121712 (Monday #180) AM – Work

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

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

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

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

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

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

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

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

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

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

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

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

122112 (Friday #184) Solstice Miami

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

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

Second interval I added 20 lb dumbbells to the mix. 

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

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

122212 (Saturday #185) – Wake up!

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

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

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

122312 (Sunday #186) No training so far.

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

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

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

Our Christmas Tradition since 2010 - spend it on the beach 

in Miami.

Chest workout, about 30 minutes or so.

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

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

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

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

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

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

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

122912 (Saturday #192) Wake 194 E

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

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

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

Session of Bajai Bootcamp (A year-long commitment)

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

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

move the other way from Spring to Fall 2013.

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

X-ZACT TRAINING: Phase X (Cooler looking than "10") 102112 – 110312

Just a few reminders in case you’re just joining us. 

1. X-ZACT Stands for Xtreme Zombie Apocalypse Combat Training. I literally jumped on the Zombie Band wagon a year ago and have been coming up with acronyms ever since. The theme is admittedly fizzling out, however…

2. This is a year-long fitness program, so I feel as though I can’t or shouldn’t change the title mid-stream. I must stay the course. Although it lasts a year, it is broken down into different phases or cycles. I jot down a few notes, routines, philosophies, impressions and when I’m not feeling “right,” in my notebook DAILY (even if I don’t train) and upload everything to this blog fortnightly. (When I transpose these notes I rarely edit so it may seem as if it’s written in real time.) 

3. Yes, I am anal, empirical, consistent, determined, however I have several personality traits working against me, which I won’t mention but I am trying to overcome. I weigh myself daily, take eval pix on a regular bases, workout 2 – 4 times a week for myself and teach fitness classes 3 days a week. 

4. I am not training for anything in particular. I have no fights coming up; no black belt tests, no body building competitions – when people ask me what I’m training for I’ll either tell them, “the zombie apocalypse,” or “to be an old man in a hostile city,” either one will do. 

5. FINALLY, I do this for me to look back on and for anyone who’s reading to get what they can (or will) out of it. To some it may be information, inspiration, voyeurism or entertainment. So let’s get on with Phase X!


This is also the beginning of six weeks of heavy lifting during which I plan to get stronger and leaner. I also plan to follow the science of body building including eating and supplementing. You’ll see the results if any; the excuses, if any. Phases 10 through 12 will be about body building. I wish I could tell you I’ll be lifting as if for a competition – but I honestly don’t know how to do that in real life. Nor do I want to restrict myself from certain elements of my lifestyle. I’m not that dedicated. Plus, in order to do this I’d have to hire a trainer who’s had experience training for competition (note, if you plan to do this, get a guy or lady who’s done it. Even if they didn’t win, they know what it takes to get you there.) I’m actually thinking of sequestering myself. My socializing experiment doesn’t seem to be going well. This is a good time to hibernate anyway. 

102112 (Sunday #125) AM – Work: Studying supplement stacks. No information about how this stuff works for guys my age… I guess I’ll be the lab rat. As a fitness professional I can write these products off as business expenses. Of course my “research” won’t be clinical or “blind” the conclusion will come down to – ‘did this work for me?’ – that might be good enough.

- Going into a one week load phase with creatine (Cr.) and will probably merge in beta alanine a week or two later. I did some research, seems okay.

Wake 191 – grilled cheese sandwich w/ tomatoes No Exercise… Massage Day.

102212 (Monday #126) – AM Work

Start Cr. Loading phase. Got my little film canisters filled with Cr. & Kool Aid – 3 8 oz. (5g Cr.) doses on the tour. Another before the Y and the last one probably before I leave for work. Then start the cycle again. I’ll have to adjust the times to compensate for odd work schedules.

In – 193; wake 191 23% 53.5% 62` 6.5 hrs sleep. Legs & Back at the Y – got 4 (20g) of Cr. In me – less what snuck out … maybe that’s why you load? Anyway, excited to get back to pumping iron. Let’s see what the next 6 wks bring.

PB& Honey w/ Cinnamon. Dropped 2 before the gym. Things are normal.

SOLID WORKOUT!!
10 sets of 5 reps (Squats) start 185 ---> 275. Slight soreness in rt knee (outside) subsided by the third set. Short 30 – 60 second rests. Done in 20 minutes.

Leg press rotation 3 rounds within 3 rounds: [Leg press then 10 second rest followed by calf presses 10 seconds then repeat. Add weight, then repeat. This is a thigh burner especially after the squats.] This takes 10 – 15 more minutes. Increase weight between rounds.

Bent barbell row (reverse grip) 135 3x8

Leg Curls (seated) 120 ---> 210 (still struggling with the 210s, but getting stronger).
Single leg extension up to 150 lbs w/ effort.

I believe in and count on the placebo effect, although Cr. Has been studied and proven (but not by me). I have to will/want it to work.

102312 (Tuesday #127) AM – Work

Day 2 Cr. Load – 12p - 3:30a – 6a approximately. Next as close to GX as possible, then 9pm – I’ll have to alter the timeline today.

Turkey pepperoni & cheese.

HR 57 BPM (I take it randomly from time to time) – really tired & sleepy probably due to workout.

Wake 193 – in 193 unbelievable BF over 20 then 35% & 43.5% H2O; wt dropped to 191.5 considering how the scale works there’s much less conductivity in my body or the scale’s electronic pulse has gotten weaker. I think it’s new scale time. This one may be up to ten years old, (closer to 7 I think). Time for a replacement or a second opinion.

More coaching than participating in GX today. Unleashed the monster, but hardly felt the effects, just now noticed, I got though it pretty easily. Maybe reverse next week?

Legs are sore, like they’ve not been in a long time, (from yesterday).

102412 (Wednesday #128) 8 hrs. not uninterrupted tho.

Woke 190.5 and dehydrated. Had two doses of Cr. Before bed (@ 2am) didn’t disturb sleep. Sore upper thighs and butt from squats Monday. Did 2 sets of air squats this morning.

Veggie omelet for breakfast.

Chest & back at the Y, then Aqua GX at Temple. It’s a high carb day… so brown rice I guess or I’ll go out to eat maybe. I’m so used to a not-so-high carb diet … maybe a slice of pizza or I’ll go to Silk after Temple… Options.

6 Stations – sets of 5 reps 45 mins.

Incline Bench press – 135 – 140 6 x 5
BB Shrugs 12 – 10 – 8 – 5 progressively heavier
Declines (Smith) 6 x 5 progressive  (no records)
One arm row – DB – 4 x 6 80 lbs.
Close grip press 90 warm up set then 4 sets with 135 lbs 4 – 5 reps.

BCAA’s Honey – PB Honey & Cin sandwich.

Ended up just snacking most of the evening. Never did get that pizza slice. Maybe tomorrow. Took last dose Cr. On time.

102512 (Thursday #129) – Wake 3 different readings on the scale – 188.5 – 190.5 – 189 30% 50% H2O time for a new scale for sure (189 charted.) Took the first Cr. Dose 1am (1 hr before bed). This is day 4 of loading.

Chest is sore from yesterday’s session it was probably the most beneficial in a long time. By the book so to speak. Got six stations in 45 minutes – minimal rest between sets average 45 – 60 seconds.

First signs of a purge event? Seems to be a cyclical thing toward the end of the week.

Can I repeat the success of the past … only faster? Lose weight by predominantly lifting? Now that I think of it – I don’t have the luxury of solely lifting – so this will be an interesting experiment. If I am indeed 30% body fat – can I gain 10 lbs of muscle and lose 10 lbs of fat?? Maybe my mind can help, it may also help to clean the leads on my scale – or buy a new one. 

YMCA – GX; on the way challenging Y-GX f. The Monster & guerrilla work. Left knee issue subsides after a few minutes returns.

Chicken thighs & mushrooms for dinner. Almost forgot tomato & cheese & avocado (guac) for post wk/o snack, plus trail mix.

Just a few at the end of the workout, got to get the legs up
higher. Keep the core strong, or super strong! Ouch!

Cr. #5 of the day. I still look fat. I’m obsessing, but that’s the key to success.

102612 (Friday #130) AM – work
Just chilled. Day 5 of Cr. Last loading day.

Wake 190.5 22%  (appx.)

I am seriously going backwards, unless the scale is off. But even going up the El steps has got me breathing heavier than I remember. Measure day 103012 or there abouts. Legs & back today. Deadlifts and pull ups. 

Forgot to do the pull ups, except for the pic of he day.

Deadlifts (Romanian) 4 sets (opposite grip alter each set, 1 hand up 1 down) 5 to 3 reps 225- 235- 255- 275
--- 2 sets Romanian single lifts – 295 & 315 (not bad, felt pretty strong)
--- 2 sets of Power lifts (legs bent singles) 345 went up surprisingly easy. 365 w/ effort. Pretty cool, I haven’t lost too much off of this. Might have been easier without the earlier sets.

Shin Flex: Hi (75 lbs) 7-10 reps & Low (35 lbs)  20 – 30 reps. + standing calf raises (smith machine) 4 or 5 rounds.

Bent BB rows (pronated) 135 + bent flies 35s + more calf raises – 4 rounds.

Sitting cable shrugs (pulling downwards) + military press (small bar) 45 lbs.
Cable twists, done 75 minutes.

Last day of Cr. Loading, switch over to maintenance for 4 weeks. BCAA’s & PBH&C post workout and grape for snack.

Happy hour – got buzzed on 2 glasses of hose wine!?! I’m dubious.

Chicken avocado & spinach for dinner. Last Cr. No crazy side effects of any effects noticed. (I suppose I can credit creatine at least partially with this week’s performance. Reintroducing apple cider vinegar (ACV) to the system this weekend as a regular additive. Maybe every other day. Eating so much protein, well maybe not that much.

CLA has been suspended for a month. I think it has stopped working.

102712 (Saturday #131) AM – work:
Dropped 2 – not very hungry – had my salad and trail mix – I think the maintenance phase should start today 5g Cr. Daily, before workouts and even on non workout days. I’m wondering if there will be any withdraws. This first week was okay … hopefully I’ll have some legit bragging to do by week 6. I’m sleeping in today. I may do some ab work when I wake up.

6:40AM Random HR 70 BPM just walked a few blocks and down stairs to the train platform.

In @ 194 – wake 194 19.5% 55.5%: the BF/H2O changed to 27.5/51 after elimination, which goes contrary to the existing pattern as well as theory. YMCA scale put me at 195 post workout yesterday so … corroboration. Hard to argue with.

I’ve named my belly “Big Chunky”. The enemy has been identified and must be eliminated. Next strategy – portion control. (I’m not at measuring the weight of my food yet.) I’m eating the right stuff as far as I know, but maybe increasing the protein portions wasn’t a good idea. Oddly enough, I continue to see more definition in my upper belly, in my legs and chest and above. Two or three of my evaluation parameters are conflicting. 

Left knee pain – ice today. Done. 
Grilled cheese n tomato – stack good carbs on non workout days?

Did pretty well today. Partied with Keanne at the mansion. Had some falafel a few oz of keg beer, but that was it. Relaxing day.

102812 (Sunday #132) AM – work

Dropped 2 w/i 3 hours… nothing major. This has become the norm.

Almost forgot – squats scheduled today at the Y do to subbing @ Temple Monday. Maybe I can get some lifting in at Temple too, we’ll see. Maybe a lifting day Thursday afternoon as well since there’s no GX at the Y.

In 196!!! Beginnings of a soar throat. 

Wake 196 – where’s the weight. Maybe the legs.
Air squats and shadow boxing to wake up. A hurricane (sandy) is nigh. I’m wondering if I can make it to the Y before it gets bad!

Mango salsa salad, bag of pretzels and pepperoni & cheese & coconut water.
Two days til next measuring day Tuesday night (post GX)

Weather be damned – glad I came!! Posted some good digits!
Max Legs today:

Squats 10 sets x 5 reps ea. 205; 225 (x2) getting good deep push; 245; 255; 275; 300; 315 (x2) 325 (solid & steady). I think I can start at 225 now & go deep. What is the Y is open and it’s not pouring tomorrow? Keeping it deep to about 250.

Chest and shoulders? Maybe add shin & calves?

Leg press/calf press rotation – 3 rounds of 3 rounds. 30 minutes
Single leg extensions – went to 150 struggled but made it… 6 progressive sets of about 5 reps.
Leg Curls – started higher, 210 has gotten easier so I upped my max to 225 (3 reps). Stretch and out- 75 minutes.

I don’t usually start my workout week on Sundays, but maybe I should. Not very many people in the room.

Cr./placebo effect (whichever is at work) 325 lbs squats is not a personal best per se, but it is the first time I’ve repped that much at the end of a session. The 225 leg cur could be the result of either or both. I don’t think I’ve had any clearly outstanding gains with the creatine – but it’s only the first day of week two (maint.) I’m feeling confident. 

Throat’s better, left knee wasn’t sore and didn’t affect the squats. (Still I wrapped it). 

Got a good compliment from a fellow lifter who’s seen me “lean out” over the past 10 years, from when I was chubbier. As I tell folks, ‘others will notice before you do.’ 

102912 (Monday #133) AM – Work – The city and transportation authority have been shut down due to an impending Frankenstorm scenario, by which Hurricane Sandy is supposed to meet up with a Nor’easter that’s supposed to wreak  havoc on Philly. You will note I am at “work” because I am “essential.”

By yesterday’s scale I am 16 pounds heavier than I was at the beginning of the year. I’m heading back to my weight of 2004, which I’ve documented as my strongest year. It was the year before I became a certified personal trainer. I not sure I can “see” the weight… the beneficial weight that is. I have to acknowledge that my thoughts often play tricks on my eyes. Because of my history I associate heaviness with being fat so when I check the mirror I see Big Chunky looking back at me and it clouds my vision. 

Looking back on this journal, I’ve made some strength and endurance gains. I am moving with vigor through GX classes and I’m lifting heavier more consistently. 

However, pants are fitting tighter – some pairs notably in the legs, and I’ll take that, others around the waste, which I am disinclined to accept. This is a first not only in my career as a body builder, but as a person. The last time I gained weight, I #1 wasn’t monitoring it and #2 wasn’t exercising. Plus I know how to drop this weight if it gets out of hand. I’d be slightly annoyed about the time factor, but I’m benefitting from the strength gains. This time around I’m in different condition. So as stated before I’m going to stick with this at least until the end of the year, and see what happens. 

So I'm evolving into the metaphysical
practices and merging them with the body
exercise sciences. Results I can see and
feel. Still in the study phase.

103012 (Tuesday #134) [Hurricane Sandy] It’s measuring day… but I’m at work. We’ll see how far Big Chunky has gotten out of hand.

Chakra Study – wear red [picture] when lifting… wonder if that would help.

Wake 194.5 – No GI activity for a while. Part of a cycle I suppose. Planning home workout upper body – heck the YMCA might be open. Should dedicate some time to the house and measure.

Last measuring day was about 45 days ago.
Solar Plexus – 99cm + 1.5 from last time. Love that!
Middle – 92  -1 cm from last time. Not much but moving in the right direction.
Navel – 94    -2 that’s close to an inch and that’s thick belly fat
Waste – 96.5  -0.5 all I can say is it’s the right direction. 

Those are the regular every 45 days measures. I decided to measure some other spots as well (they were last measured in June of 2012):

Chest  - 104.5 - +3.5cm (that’s more than an inch!!)
Butt – 106          +3.5 maybe THIS is the real reason my pants got tight. Not complaining I need that power for what I do… ha ha
Shoulders – 124  +3.5  proportioned growth

Needless to say I like what the numbers are telling me this time around. I was a bit shocked last time.

On June 19, 2012 I weighed 183.5 today I weigh 194.5. That’s 11 lbs. in 4 months. I still want to carve out the torso (abs) But if I can keep the muscle growing at this pace for even a little bit quicker (maybe 2cms per month on average) I’d be happy with that. Just don’t go backwards!!

Homeworkout: Chest triceps shoulders (dumbbells 40 lbs max) Seemed to look better behind the numbers.

103112 (Wednesday #135) 2AM – Home  194.5 16% 58%

Excited and encouraged by yesterday’s measurements and although the torso numbers shrank only minimally I’m happy they’re going lower instead of higher. The results had an effect on my self perception, I seemed to look more defined. I’m not going to ignore or neglect Big Chunky – it needs to go because it’s blocking everyone’s view of my enlarging abs!!!

Planning to hit the Y today before Temple (back work) – mixed the Beta alanine (B-A) into the cocktail and realized I’m basically mixing my own workout drink. BA has a tingle/burn to it, but it’s supposed to block fatigue, we shall see and I’ll report back. (BTW that “tingle” is annoying. It feels kind of like fire ants biting you. It’s supposed to be harmless.) 

Wake 192 and hungry!!! Steak omelet. – Chillin’

Back work: Top/Middle and biceps

I find the less time I take b/w sets, the less time I need to take. B-A kicked in (skin tingle) about 30-45 minutes into a 50 minute workout. Maybe I should take it more than 30 minutes before. Just before I leave the house. 

So here’s the lineup:
Pull ups – Bent Barbell rev grip rows – barbell shrugs – bent dumbbell flies – behind the back barbell shrugs – hi pull ups on the smith machine – lat pull downs – close grip rev grip pull downs – dumbbell curls. Done in 50 minutes!

Went for a slice of pizza and up to Temple but no one showed for class. Haven’t been keeping track of carb days. I inked a 6 day schedule so the days would change then lost track. Low-L-L-High-Moderate-M (Although I almost never do really high carb days, not purposely. I’ve never loaded.) 

NOVEMBER!!

110112 (Thursday #136) Wake 193.5: Kind of chilly in the house. Is that why I have chills, or something else? Day of rest – no workout or classes. Maybe do something at home, just abs maybe. Got to be strong tomorrow – deadlifts, legs & chest.

Speaking of which, arms feeling delightfully sore from yesterday. Primary muscle work i.e. biceps beats secondary i.e. bent rows – but the combo is priceless.

Chicken thighs, celery, peppers to break the fast. Got to do a Cr. w/o the B-A for maintenance. Still in week 2. Seems like a long week due to the hurricane or was it even a hurricane?

Had a pretty good mid afternoon nap in prep for tonight’s gig. Created “Ab Giant” to do battle with Big Chunky. I actually have large abdominal muscles due to crazy amounts of crunches and such done to prove points – mostly to myself.

I should be 101% for tomorrow. Got to post this weekend too.


110212 (Friday #137) AM – work: Chillin’
Expanding consciousness and trying to quicken my vibrations. Looking forward to going to the Y today.
BIG FRIDAY!!

Came in this morning at 192, a low especially for my first night back to work. Woke at 193! This doesn’t happen – I don’t gain weight when I sleep. Redo… sans the sweat pants, 191. Did the really make that much of a difference or do I need to 86 the scale?

I dreamed of lifting today (I don’t sleep at night). I saw it happening. Now to work the plan, (I omitted numbers b/c I’m superstitious. )

No dreams came true today. I could barely get 365 off the floor and not all the way up. It was a mind thing for sure. Also, I decided I’d go straight into a power deadlift with legs instead of how I usually do it – I warm up with repping Romanians to about 315 – 325 lbs, then switch to singles with more weight (gloves, straps, the whole deal.) Next time I’m going back to the formula. Also, after the first few lifts – just didn’t feel like it and I fizzled… poof!

Still, I got through the session, went back and did some Romanians repping 275 lbs for a couple sets. Then did a series of super sets involving calf raises on the smith – progressing to close to 250 lbs.. and wondering why I’ve been starting with 135 when I can clearly do more, especially on the smith machine – and shin flexes starting with a 55 lb dumbbell and going up to 65. These new kicks (I have a pic from screwing around with my camera) can handle the load. (Shin flexing involves putting a dumbbell between your feet on your toes and contracting the shin area. If the shoe is thin the dumbbell will make your toes very uncomfortable.) 

Did 4 sets of thrusters with very little wt on the bar (30 lbs). Those puppies winded me, then what I call headbanger lunges, which is a lunge squat while ding a triceps press with an EZ curl bar – first time doing it so I didn’t use so much weight. This increases the amount of balance you need beyond that of a normal lunge. As you bend your knees you bend your elbows – as above so below – as you push up you press up. It involves a bit of rhythm and coordination. Too early to eval the benefits yet.

Leg Extensions a couple warm up sets then 3 sets with the whole rack (255) 6 – 8 – 10 reps.

The B-A kicked in earlier than last time, about 15 minutes. So I’ll have to adjust and get my timing right. Maybe I didn’t notice last time b/c I was already lifting. 

Thought I’d do chest today as well … HA HA! I was burnt from the DLs, then the combos. Maybe I’ll come through tomorrow; rare Saturday training.

BCAA’s, honey and pretzel recovery on the spot Maybe start protein again Monday?

Don’t seem to have the problem with my knee joint slipping out – maybe the ligaments or tendons tightened or got stronger. I haven’t fully tested it, but it seems stronger, more stable. 

110312 (Saturday #138) Already!! AM – Work:

This is the last day of Phase X. I’m suddenly tired from yesterday’s training. I’ve become as obsessed with my with lower/back muscles i.e. butt, legs – as I was with chest when I started. That reminds me – now that I’m lifting again I can break out my dumbbells here and work shoulders. Maybe add another inch in the next 45 days? I think the bigger muscles grow, the bigger they can grow, to a point and the stronger they can grow. 

I really need – still – to open and make the hips & groin more flexible. More twisting/stretching as well. That’s what GX is for. 

191 wake up 46` No Bf/H2O reading.

I’m on point for getting to the Y. Figure chest and legs (leg work being different from yesterday … assisted squats, maybe some wall-sits and kicking, ad/abductor perhaps. Priority is chest though; 3rd of the big 3 groups… #1 in vanity.

This chart corresponds to the week i started loading creatine & began
lifting weights again... heavy! Beta alanine was added  towards the end
of this session. As you can see actual weight blue line fluctuated as it
does as a result of food and water, the green line which is trending wt.
stays more stable but is still rising. COMING BIG!! 

Went beastie on ‘em today!! Took the cocktail just before changing, 10-15 minutes it kicked in. Main stations were incline bench press & close grip flat bench: 10 or 11 sets started w/ 135 @ 5 reps;  and added 5 lbs every set until I can only get 1 then break it down the wts and rep out (up to 5, because I was burnt by then.) Maxed at 175. 

Close grip flat – same process, started at 125 lbs, progressed quicker, maxed at 155, no break down. Both cases power kicked in kicked in after the third set. Glad I didn’t stop after the third set. 

Flat DB flies 3 x 10 40 lbs, pretty easy.
Triceps press on  lat machine 3 x 6
Cable cross (upper chest) work. Various positions and grips, low wt.
Hanging twisting ab work.
Biceps cable work (110 lbs) 3 x8
Bench dips – 1 legged.

Otherwise, a wall sit, and a few reps of asst pistols… didn’t really get to the legs.
About 90 minute total.

I keep telling myself – COME BIG!!!!

BCAA’s – Honey – PBH sandwich: recovery. (Still felt pumped afterwards).  This session ends at midnight!!

Protein drink at home, chicken thighs (2), red peppers spinach in olive oil.

ELEVATE Session Eleven!!

X-ZACT Phase 6: 82612 - 90812

Phase VI starts now!!

This will be my first full fortnight back in the fitness flow. This phase will not only take me into September but also into the Group Fitness Fall season at Temple U. and the YMCA, so I need to be in top condition if I am going to lead the troops into Xtreme Zombie Apocalypse Combat Training!! I need to get back into jumping those benches, running through the woods and on the track, pumping iron and body lifting, stretching and yoga – Full On Human Machine Conditioning!!

82612 (Sunday #69) AM – I think I’ll do Insanity when I wake up this afternoon. Meanwhile I have the pushup bars out and I have to do low and slow sets of 10+ with different hand positions. I may even break out the straps!!

The pushups got easier the more I did. Rt shoulder is still a bother.

Wake up Insanity, made it to level one drills. Getting stronger during the warm ups and first interval

185 18% 57% 

This is actually maintaining for progress these #s will have to change radically. How would a ten pound drop in wt effect the other #s? If I were 175, I don’t think the scale would show 18% BF. Guess I’ll just have to do it and see…. Or how about this? What would 185 look like with 10% BF and what maybe 65% H2O??? There’s a body fat/hydration relationship built into the way that scale works. Maybe I should buy another one to compare??

82712 (Monday #70) – Woke up after about 5 hours, it was raining, Hurricane Isaac I presume, so I stayed in bed for 4 more. Took psyl-husk before bed … all week in fact. First weight in dropped H2O but no weight. This is noted because it’s unusual. I didn’t have any big meals last night either, which has been good for a 2-3 lb drop, so something different is going on. This isn’t a bad thing, it’s likely due to the new diet which includes at least one protein drink a day, two on lift days.

Will skip Insanity today and focus on lifting & pulling at the Y.

Re-weight let’s see if the results differ. Steady at 185, 18.5% & 56.5%.

Not even home a week yet so I’ll give it more time, monitor and see how long the diet and routines take to kick in…

Measuring Posts:
Body weight.
Body Fat %
H2O%
Look – Fit – Feel.

YMCA
Special Forces 6x – 100 lbs squats.
HR 25 – 30 BPT (ten seconds)
Pull ups/ Shrugs Super sets
Bent Row/ Shin Flew? Bent fly – tri sets
Seated Military press
Single Leg extensions 90 lbs 10-12-15 reps
Stretch….. 60 minutes, + 15 chillin.

82812 (Tuesday #71) Insanity wore me out! I went to the final stretch, with gaps, breaks, modifications. Warm ups and first intervals are getting better. Only the fifth session. It’s a week today since I’ve been back.

184  18%  56.5%

Started with protein & creatine.

Post insanity; almonds, blueberries, yogurt covered raisins, & honey. Water, brewer’s yeast (recovery) banana.

Pork and broccoli for dinner and ACV before bed.

82912 (Wednesday #72) AM – Work
Straps, pull and chilled mostly.

Heavy lifting this afternoon.

Wake 186.5 19.5% 55% - if this is the result of the protein and diet, everything is rising except the H2O.

I woke up dry, and I felt it.

No Insanity today, just lift at the y and run up the el steps. Getting better and more powerful running up the steps.

GOOD STRONG DAY!!

Started with deadlifts (Anabolic window) regular bent knees with wrist straps (thanks Frank): 245 – 275 – 325 lo reps hi-weight final lift one-rep.

Flat bench – warm ups 3x6 135-145-160, felt both strong and confident. Rt shoulder played up for first 3 sets. Power sets: 185 – 205 – 215 – (single and/or double reps)
Knocking on the door to 225*

*in 2008 I injured my right shoulder lifting 225 and haven’t lifted this heavy since. So me, my shoulder and the Duce and a Quarter have history to resolve.

Inclines started lo with 6 rep sets, then switched up to power sets.. maxed at 145 – 155 maybe??

Declines (Smith no cable) steady 6 – 8 reps, 3 sets.

Dumbbell pull overs 75 lbs. 3 sets of 10.

Stretch out, done in 75 minutes. Just in time to head into power/ strength phase. Actually a little earlier than usual, so maybe I’ll get a jump on things.

Had to take a bit of a nap after this session. I probably didn’t eat fast enough.

Still haven’t been back in the pool. This may change after school starts and the weather gets cooler. May have to set another swimming goal, however I REALLY want this season’s goals to involve getting back to my lifting routines. I think I can lift off 10 to 15 lbs (with park, gx and Insanity) workouts every other day. I think this combination can be a winner. Oh yeah the eating also… I will stay hi-protein lo carbs (starches) I’ll still do the fruits and veggies.

83012 (Thursday #73) AM – work
Decided to schedule different gig workouts. Straps one day, dumbbells the next and push up bars, maybe ankle wts another night. On weeks I do five days I’ll rest one. Dumbbells are mostly to get the shoulders stronger. Practically therapy.

This afternoon will be an Insanity day. I actually like it. I’m drenched in twenty minutes or less HR is getting beyond 85% of Max, but it will level out the more I do it. Got to commit to doing his plyo phase til I can do the whole thing, or when I see impressive results.

Oh yeah. Yesterday I calculated what my weight might be today if I had NOT decided to get my ass into condition.

In 1987 I weighed 167 lbs. In 1996 I weighed 225. Let’s call it ten years at 5 lbs a year to make the math easy. I started training in ’96 and went into the Y around 1997 and started lifting. Slowly – VERY SLOWLY – I stopped eating fried chicken and fries, buffalo wings and fries and drinking lots of beer. If I had kept my lifestyle the way it was, I could have realistically added another 50 lbs by 2007, putting me at 275, and all the issues that go along with carrying around that much weight on my almost six foot frame. It’s not completely unrealistic to imagine myself at 300+, diabetic, arthritic, smelly and making excuses. 

I was feeling a bit under accomplished because I wasn’t making the kind of progress I’d imagined I should be making. So I decided to envision myself had I not followed this path. I have several friends who continued with their lifestyles; they are pushing 300 lbs if not passed it. I also have friends who’ve followed the fitness and nutrition path, and are in good, if not ideal condition and better health than they were in a decade ago. 

Part of this health and fitness thing is keeping your mind, thoughts and impressions healthy also. Sometimes if we feel our efforts aren’t being rewarded we may be tempted to give up. There are no angels on my shoulders… just two devils, two fat, sloppy ugly devils – Me, if I ever stop training. 

Came in at 188 after waking up, Insanity etc the numbers were 186.5 17.5% (body fat) 56.5% or close (H2O).

Went all the way through Insanity plyo with breaks during the second half and modifications. I forced it today. Slept longer than usual and was sore from yesterday’s workout(s). Also had a slight headache. Protein & creatine at wake.

Quick look at heart rates during plyo sessions. (HR is taken at breaks)

(8-24): 22: 27: 26: max=162 BPM – over 85%
(8-26): 25: 30: max = 180 BPM –
(8-28): 27: 28: 30: 27): max 180 BPM
(8-30): 26: 28: 26: 23: average was 162, peak was 168 so either the HR dropped (= heart becoming stronger) or I was slacking on this day. I went further today than the others, but I felt slower. Some days are slower.

83112 (Friday #74) Work – EZ pushups, shoulder’s (rt) sore. Got a purge going. It may be a regular thing or a transitional thing. Keep consistent. Power leg training this afternoon.

August 31, 2012 Day #74. I added Insanity Plyo to my
regimen of heavy lifting, cross-fit style outdoor training
and daily protein shake supplements. Upper body only
tells part of the story. I am more brutal on my legs and feel
that's where most of the muscle growth is. 

Somehow I didn’t record my wake up weight… oh well, it’s charted somewhere.

Maximum Legs turned into mini-max, no extensions or curls, but no matter:
Squats: 5 reps 7 sets maxed 300 – lighter weight deeper squats, working on going deeper and heavier.
Barbell calf rises 205 3 x 10
Smith Leg Press – More Range of Motion & stronger, went beyond capacity 8 45 lb plates + 2 35s
Inverted calf press – 300 – 400
Shin flex – 35 lbs – 3 sets high reps
50 Minutes

Ready to credit Insanity for these results, or diet or all of the above.
Legs feel super strong. Maybe finish up with leg lifts at home.

SEPTEMBER!!!

90112 (Saturday #75) AM Work – The word is purge! Or body cleanse. It wasn’t planned but a diet of meat, fish, chicken, protein shakes, fruits, nuts and veggies over the past week will have an effect. This is not the weekend pig out.

I like sevens, so here are seven ways I monitor my health-fitness-physique

#1. Weight – call me obsessed but I’ve been weighing myself daily for the last several years. I consider this collecting data. Could be valuable in the future. 
#2. Strength – pretty self explanatory. I record my max lifts; squats, deadlifts, bench press, in that order.
#3. Look – Mirror and photos. Sometimes the two don’t agree.
#4. Endurance – cardio, classes, park, cross fit, and plain running. (This is low.) 
#5. Fit – clothes
#6. Heart Rate – I periodically measure my “resting” HR and of course when I am interval training. The lower the better. (means my heart is pumping strong.)
#7. Measurements – This is relatively new, since last year. This keeps me honest and sometimes frustrates me. It’s certainly a motivator.

Wake Up: 186.5 16.5% 5-something H2O
Park work Kicked my ass!!
Here’s the deal: cardio warm ups, combo kickbox, calisthenics, movement, stretches (realizing improvement here)…. Then
Cross Fit style 3 rounds
Bench jumps – 12 – 8; run/sprint (usually jog or walk really)
Push off squats (may need a pic for this) with ropes – 20 -16
Decline pushups (off bench) 20 – 12
Body pulls (with ropes) 16 – 12
Crunches (flat) 50 – 40

The further I advance the smaller but more significant the results seem. HR was around the same as Insanity, my endurance is up, but it doesn’t feel like it. (I may need to bring a stop watch with me to the park) I notice better balance in certain areas and more definition. Did 4 sets (each leg) of assisted pistols. That set the HR up.

What I must start doing is having planned recovery meals. My energy drops when I get back and I end up taking a nap instead of eating. Probably should have a recovery shake ready.


Came in from work 188 14.5% 59.5 – this is significant because body fat and H2O numbers have been associated with lower weight. Leads me to believe in muscle growth.

90212 (Sunday #76) – 186.5

I’m holding the weight even though I didn’t have dinner last night – a first night off tradition – and a pretty extreme cardio workout in the park. Water and food weight fluctuate, muscle doesn’t, as much, right?? It’s very probable that the combination of diet, lifting heavy & cardio is producing the desired effects; increase muscle, decrease fat. When weight is up 3-4 lbs & body fat stays steady, that’s a good sign.

90312 (Monday #77) 186.5

Solid brunch at Darling’s w/ Bennie. May do some work today… Later.

I thought this would be a break day – but got up and did Insanity to the end of the first stretch then went into my own thing, leg rotations with ankle weights.
Lying 36 & standing 30 reps each leg/each exercise

Spicy (jerk) chicken breast, spinach, p-‘shrooms & cheese for dinner. Sweating out now!

Just the first bit of Insanity has me dripping sweat and HR up to 162 BPM (still below 99%)

90412 (Tuesday #78) AM – Work

I feel fat!

I figure if I write it down I’ll conquer it. Probably still making adjustments. I wonder if the ab muscles are getting thicker or is it the fat layer?? 

This week proper Meta after work/before bed, The knock off works better I think.

Going to hit the Y today – Last Tuesday I’ll be able to do this. I’m thinking Special Forces 8 with 100 lbs if I can get the rack. I’m going for 20s again. I kind of like the sweating, the drenching, dripping sweat, with all the cardio & meat fruits and veggies how can I be fat!?!

Measurement day comes in about 10 days… we shall see. Honestly I’m not optimistic, but that could change.

Wake 188 19% 56% - Rain – didn’t want to get up. YMCA!

The 8s didn’t work out, instead started with squats heavy 5x5s (actually 4 sets)
225 – 245 – 275 – 315 (getting stronger and more powerful) didn’t go too deep.

Benched flat – warm ups then power: Maxed a single 225 rep!! First time in four years. This was a victory. Let’s stay here for a while, even a month if it comes to that.
Keep the lifting to strength/power stuff, work cardio on GX days & weekends. Keeping the eating, protein fat high & fruits & veggies – few grains – just eating out, rare cheat days. I don’t think my body craves carbs (breads & such) anymore. Haven’t eaten them for so long, they are just like treats now.

If I have to choose between strength/power and a fat belly, guess I’ll take the strength. I’m not going to sculpt a six pack at the expense of strength, that doesn’t make sense to me. I’m no fitness model. 

90512 (Wednesday #79) AM Work

Strap work, wide chest and assisted pistols. Figure I’ll work 2-3 moves at a time. Maybe week to week.

Another cleanse process. I haven’t counted the days. Maybe the Meta is kicking in. No stomach pains of any kind.

Wake 187 (I swear there were some days I recorded a 188 on the chart)

My shoulders feel thicker in this t-shirt, but my belly seems flabbier. Maybe I’m paranoid. It’s just been two weeks. Maybe things will change by week six. (I’d better plan what I’m going to do that week. GX I’m sure, but I should probably schedule some yoga.) Have to remember to stay on track. I don’t crave bread, rice, potatoes, etc. … although I did have taters & toast w/ my omelet on Monday. I’m not counting calories, but this could change. 

Insanity plyo kicked my ass!! Still haven’t gotten past level 1 drills, but I keep tryin.
My recovery time from current Insanity plyo sessions is close to 3 hours. Dinner was white fish & tomatoes.

90612 (Thursday #80) AM Work

Strap work opening chest and assisted pistols… pistols are paying off,  just need more confidence to go without support.

Wake up 186.5 19% 56%

Low hydration or more fat? That’s the question. 3 weeks into this phase since getting back from Quebec. Is this weight drop from the body adjustment phase?

May just do a break & house work day (watch ancient aliens) I want a strong pull day Friday.



90712 (Friday #81) I’ve noticed, both in writing and reading over these posts, that there is more philosophy and self examination (highlighted in yellow) this year and possibly – if you can believe it – less about the workouts and techniques themselves. I’ve further noticed within the plethora of fitness and exercise science “information” I receive, that every 90 to 180 days, perhaps even less there’s an article announcing that “everything you know about” exercise, diet, supplements, vitamins, etc., “is wrong.” I recently skimmed a column that suggested eating carbs after sundown is a GOOD eating strategy, and it went on to support the position. 

It’s frustrating if you’re someone trying to get your food intake right; it’s downright infuriating when you’re a trainer or nutrition consultant and you have to keep going back to your clients with conflicting information. The conspiracy theorist in me believes the food industry is up to no good and has infiltrated the fitness industry and is manipulating the information. 

Currently I’m in the third week of my comeback strategy; a high protein (pork, chicken, fish, & shakes), fresh (and dried) fruit & veggies and nuts diet (little or no grain carbs) with a combination of high intensity plyometric interval training indoors and out and two to three days a week of weight lifting. You’ll be able to see the weight results when I upload the chart and the visual results via the pix. 

The first 25 pounds I lost actually took less than the 5 years I thought it did – turns out I did it in about 3 years; the point is that loss was the result of primarily weight lifting and a bit more cardio activity such as walking to public transportation rather than driving to work. The aerobic activity and better nutrition came years later. The way I figure it, today – a combination of weight training, high intensity cardio and better eating will get me the results I want. 

If you’re following this, I hope it helps you. I think I’ve been very honest with the results I get versus the results I get. I should probably at some point list the supplements/vitamins I take. I take a lot – I consider myself a vitamin junkie, but I think I’ll save this for another post. 

OK – this being updated; 3 things to work on this AM; Assisted pistols + shoulders; reverse grip pushups, elevated, and open chest flies (straps). As advertised.

Sore throat coming. Change in weather?? Shit!!

Wake up 188.5 18.5% 56.5% Haven’t been this weight in a long time. I am looking for greater muscle definition in he mirror – not seeing it. Wakey – protein/creatine. I didn’t wake up with urgency and excitement.

Pull Day at the YMCA COMPLETE!! – Low energy day, it wasn’t just me. Wondering what the combination is… nutritional? Astrological, bio-rhythmical? Something to do with the sore throat? I just want to sleep!

Anyway:
Str8 legged deadlifts 4 sets no records, with various ab work in between
Shrugs front and back
Str8 legged pull ups 3 sets maxed at 8 reps.
Seated rows 2 sets of 10
Stretch. 45 mins total.

Recovery – honey, protein drink. Salmon & lentils for dinner. Did end up taking a nap. Maybe I should not have taken Thursday off??


90812 (Saturday #82) AM – Work: Last Day of Phase VI!!
Thought maybe I’d work shoulders today. Maybe it will happen. This should be a high carb weekend. Let’s see what the body does. I am 1.5 lbs away from 190 and this was supposed to be a diet that would cut fat and build muscle. Stay with it. Evaluate at week 6!

Got some Am shoulder work in with the dumbbells!!
Wake: 188.5  Slept 8 hrs – went home and turned off the alarm. It was a good day to sleep in. bad day for park training. It rained. Woke up, chilled a while. Forced myself to take a break then went dancing with #1 dance partner Jackie. (Shakedown) Danced into a sweat and that counted!! I look a bit more cut now. Looking for improvement in the torso, you know… BELLY!!!

You can see how dramatically my weight has increased, and has plateaued
then back into a roller coaster pattern. I've gained 8.5 lbs since I started the
"year" (June 19, 2012). 

X-ZACT Training Phase 4: 72912 - 81112

Start PHASE VI – This phase will be interesting. First measurement day comes around, then I’ll literally be traveling for about three weeks. Let’s say I gain no more than 4 pounds during this phase. I’m not sure how often I’ll get to train. I hope I won’t be over indulging in food. This could be a revealing vacation.

72912 (Sunday #41) Chillin at the job. Not even trying to break out any gear.
PM: Wake up: 184.5 (kind of forgot the rest)
2 part training, inside: staff squats, shoulder pushups, leg stretch & crunches.
Outside: 25 yd suicides, side straddle moves, sciamachy – punches and kick w/ ankle wts. Knee kicks, toy soldiers, back kix, front kick rotation, crescent kix over bench. Rope pulls and squat work, step ups on bench. Didn’t seem that tough but got a good sweat. 30-40 mins outside, dropped 3 b/w wake & work.

73012 (Monday #42) back to suspension training at work – straps n dumbbells, and pushup bars. Shoulder work, mainly lateral delts, supinated pushups, maybe ? a leg or two. Actually did some significant work tonight esp side plank shoulder raises. Mainly shoulder work. (Splats-raises) “SPlatSrs”
Wake: 184.5 18.5 56.5 – Maybe I should make a BF/H2o chart? BF 10-20 (off the scale)
2 mile walk thru woods w/ wt vest (20 lbs) 30 mins. Then calisthenics, squats, pushups, combo 60-60 in 3 sets. Dips, deep squats / support. If I go too deep I lose balance, so deeper squats include improved balance & more flexibility in hip joints & muscle flex in thighs. Home – stretch & obliques.

Squats & push ups with the 20 lb. weight vest.
As close to spec. forces workout as I could get
without dumbbells... 

73112 (Tuesday #43) – Last day for my lil note book. Chillin at work, don’t know if I’ll exercise or not. I should be in the park later today.
Wake: 185.5: 18% 57% 7 Hrs.. No change in wt during sleep, just Body Fat (+3%) & H2O (-2.5%)
Park Training: (Video) 20 mins warm ups included mt. climber, pushup rolls, kickboxing, broncos, battle jax, typical warm up stuff, with some intervals… oh yeah burpees too… ouch!!
Main Event – I really pushed it this time:
12 reps of everything 3 rounds – No time Limit
Bench jumps (sideways) – Incline bench pushups – Kbell Swing – R: rope asst runner squats – Kbell swing-L – rope pull ups 45` - French fries (off bench). Cool down.
I offered everything and it was TAKEN!! Great way to close out the month.
183.5 15.5%: 58.5% post workout

80112 (Wednesday #44) Up early for house work and conspiracy theory documentaries.
Wake 184.5 18% 56.5% 7hrs. 78`
Good day to open the month. GAINS GAINS GAINS!!!
2.5 mile walk to the Y. Chest-Triceps-Shoulder-Legs
Bench Press 3 rep sets, 3 power sets 210 max! (+5 from last week)
Incline Bench rep sets & power sets 165 max!
Decline (Smith, no cable) 155
Seated Mil press 85 lbs. (new to the mix)
Pull over + kick bax super sets. 80/40 3 rounds 8-12 reps
Leg-X (1 legged) 135 & 150 3 sets, reps.
Leg Curls – 150, 180, 195 x 5, 210 x 3 GAINS!! PB.
Triceps push down 3 x 10 120 – 150
Front shoulder raises 1 x 20
Strength is coming, slowly waking up the “back-in-the-day” muscle fibers.

80212 (Thursday #45) Measurement Day. The day has just begun, but I’ve been anxious. Hope I’m not disappointed.
(1 AM 184.5 13.5% 60.5%)
Top: 96 …(0)……. Middle: 91 …(+4)… Navel: 93 …(+2)… Waist 96  (+2) (centimeters)

I measured again and again as if I were trying to MAKE the numbers fit what I wanted them to, but had to deal with the results. All of the numbers are up!! The middle by 4 centimeters, (or more than an inch!!) This is a 45 day interval instead of last year’s 60 day interval. These are small increases, but still I’d expect between the outdoor cardio training and weight lifting I’d have different results. The mirror seems to tell a different more encouraging story. To me, I look leaner, even in the stomach. I have also been pumping iron twice a week for the past 4 or 5 weeks and I am getting measurably stronger so it would stand to reason I’d get a bit thicker and more dense. Can’t say I’m shocked, just a bit surprised. A long break in the norm is coming so we’ll see what happens. Next measurement day is September 13th, around the time Group-X sessions will be starting again.

Wake (184.5 20.5%: 55.5% 6 Hrs) Casein protein before bed.
I managed to have a good break/off day. Just a bit of movement to get me going.

80312 (Friday #46) AM-Work

Studying diet, exercise, the endocrine system, anabolic dieting. Need to pay more attention to properly fueling the body in the next phase. Anabolic diet calls for more red meat in the diet, but I doubt I do much beef; and less carbs well I do minimal carbs already, or so I think, I may have to count calories for a few weeks again to see where I am. 

In between I’m doing some dumbbell work for the upper body. Need to keep side plank shoulder raises on the mind.

Notes Worthy: (from internet sources)

Natural production of testosterone can be increased by big muscle compound moves up & down such as squats & dead lifts. (I’m on point here.) The bigger the muscle the more testosterone is released. I should start every workout with squats or deadlifts to get the hormones flowing. (I believe at some point I was doing exactly this. Every workout started with either squats to dls.)

The body begins to shut down its output of anabolic hormones after 45-60 minutes. Maybe I should shorten my sessions, or move faster, which means shorter breaks. Less conversation.

I’m going to have to customize my own regimen, so far I think I’ve been doing a pretty good job. With a bit more knowledge and discipline I can go further.

The growth hormones, known as the BIG 3: growth hormone, testosterone & insulin.
For anabolic action w/o fat storage you want insulin spikes first thing in the morning (sleep: the mini fast during sleep triggers an anabolic window) and right after your workout (they call these anabolic windows).

Quick carbs (honey) are suggested, maybe protein, OJ w/ molasses at wake up? Let’s see how that works. May have to get more protein. I can try this when I wake up and see how the workout goes later today.
HR Check: 55 BMP 3:45AM.

Wake 184.5 17?? I forgot just that quick. It’s recorded somewhere.

2.5 mile walk to the Y. Went with the plan; had a wake-up protein drink, fruit & nuts & honey pre-workout (will probably switch this up to egg white omelet in the future). Pre-workout stack, will list this at some point.) Kept the heavy part of the session to 60 minutes.

Squats: 2 warm up sets, light wt.: 5 progressively heavy sets up to 300 lbs, reasonably deep, probably half squats towards the end 5 reps: 2 sets of deep squats, 135 & 185 lbs. Got to feel comfortable with the wt on my back and going deep with it. I expect the two will meet around 225 – 250.

Dead lifts (Romanian) 2 medium-heavy sets 2 reps: 5 power sets progress to 280 5 reps, 3 on last set. Funny how I’m squatting more than I’m deadlifting. Guess if I started with the DLs I’d be squatting less.

Barbell Shrugs were strong today went from 225 to 265 and combined with one arm rows (85 lbs) 6 reps each.

Side plank shoulder laterals, 15 & 12 – by this time I was over an hour. I figure I’ll save the easy (non-hormonal) stuff for last. Honey shot right after lifting, quick energy jolt.
1 mile walk home (from Trolley line) Protein recovery mix (2d anabolic window).
Go to fine tune the 80% that is diet/fuel. September is coming…

80412 (Saturday #47) AM Work – just going to recover tonight.
54 BPM HR 6:20 AM work. Ate an apple thought I’d check the HR seems calmer than when I wake up.
HR Targets: 152 = 85% 25 BPM for 10 seconds: - 130 = 65% 21 BPM for 10 seconds.

Scored a double!! Fish and red lentils for dinner. Trail mix & salad at the job + H2O.
Wake 184.5 17% 57.5%
Leo Luau, no work, just food and drink.

80512 (Sunday #48) Came in at 188 lbs 12.5% 61 H2O, of course because I’ve been drinking. Woke up back to normal 184.5 16.5% 58 H2O 7 Hrs sleep 86`. Don’t know if I’ll train today or not. Got a bit to do before I role out.

80612 (Monday #49) 184.5 18% 56 H2O??

Set point as I attempted to LOWER my weight set point, I succeeded in raising it by about two and a half pounds. For a long time my wt stayed around 180 – 182, in the past 5 or 6 weeks it’s been around 184.5 to as high as 188 when I do lots of drinking (not ONLY alcohol)

Normally before bed I’m 186.5, 6-7 hrs sleep later I’m 184.5 and this has been steady even on nights off when I don’t eat dinner. I believe as noted before, this is due to weight training.
I have also been told I look tighter (with which I agree), despite increase in both wt and inches.
I have for the past week (maybe) been starting my day with a scoop of protein w/ molasses, which probably has not been enough time for any significant results.

Today may be my last chance to train (as I have become used to) for about 3 weeks. This will test my physiology. Although I may be lucky or imaginative.

Once the tour’s over I’ll have about 3 weeks until I get back to full-on group fitness sessions. These three weeks will be more short rep heavy weight, large muscle groups, with maintenance (park) cardio in prep for GX.

YMCA – Change Up…
Deep squats + Db toss super sests
Flat bench multi sets of 5-6, progressed to 185, shoulder hurts less on every set.
DB rotation press, flat, fat neutral, hammer flies 3 rounds.
Incline Db press 50 3 x 5s
Seated Military press 2 heavy sets, (25s) 3 medium sets 10s/15s about 60 mins.

LEGS
Leg curls start 165 hi-reps to 210 x 3!! Measurably stronger.
Single leg-x hi-lo no records.

SHOULDERS
Lying shoulder lat raises 15s.
Shoulder pushups 2 sets 8-10.. done in 90 minute. Getting the heavy stuff out of the way in 60.

80712 (Tuesday #50) – Philadelphia, travel day headed to Los Angels. Tour begins today.

80812 (Wednesday #51) Los Angeles – 30-40 minutes (maybe less) Aqua workout, then lounging by he pool.

80912 (Thursday #52) Los Angeles – walking down town hydration melt down today. Didn’t eat enough and certainly didn’t have enough H2O. Broke out into a sweat, I think this is what it feel like when glucose gets low. I always want to stress I’m not diabetic, it’s good to know what this feels like tho. Got a great 15 minute mall massage! Lessons learned the hard way!

81012 (Friday #53) LA Union Station, had to eat at Subway, best option. Not bad but I won’t be making a habit of it. Today’s work out was playing games with Quinn in the back yard. (San Diego)

81112 (Saturday #54) San Diego to Chula Vista – Chillin’ with Seena wondering how long it will take me to get back into my routine. Longest time off, but will allow the body time to reset, recharge, then go hard. No supplements, protein mixes, but getting some good home cooked meals. Soldier walk to Auntie Viv’s anyway from 2 to 3 miles, maybe more in the heat. I had water with me.
END of Phase IV (In the middle of the Tour)

After a crazy peak, I've been steady for about a week. Oddly enough I was trying to lose
and I gained and became steady. Go figure. 

X-ZACT Training Phase 3: 71512 - 72812

71512 (Sunday #27) – Begin Phase 3 

AM: (AM stuff is generally done at the job. It’s not very regimented, but it keeps me awake and active.)
Suspension – dumbbells – light stuff. 1 round of stool step ups. Legs felt worked.
Came in at 186.5 lbs 16% BF 58.5% H2O 87`: ACV (a shot of Apple Cider Vinegar) after work. Slept 8.5 hrs. may have to recalculate wt. etc. I’m beginning to think the body takes 20-30 mins to adjust to being awake. Maybe run a couple of miles this eve.
Not eating anything unusual. Protein shakes daily (adding less water for more concentrated mix) for the past week? Keep closer tabs.
1 mile on the street 1 mile through the woods. Commit to 2 miles a day.
Post run dropped 1 lb. has to be all water, but H2O was up .5%
The daily photo shoot, I have to admit I am actually seeing some improvement (definition) in the belly! I was beginning to get frustrated. Everything else is getting very lean, especially forearms and lower legs. Back is well defined, and upper torso around the shoulders… but the freekin abs are dragging me down.
I realized there are two ways for me to fix this, but both are out of the question one: steroids, two: starvation (crash diet like) oh yeah, three: hormone therapy… or the two I’ve always opted for, patience and consistency. I felt as I’d gotten weaker as I trotted through the woods, but that was just momentary doubt. I just need to push a bit harder. I’ll get used to it.

71612 (Monday #28) AM The usual, suspension, dumbbells in between activities. Internalize the run today – on the street or in the woods? Woods might be soggy. Upload Phase 2 also.
Wake up: 184 16.5% 58% I waited, (probably not the 20 minutes.)
Run/walked the loop. I thought it was a weak outing, but felt supercharged about 15 minutes after finishing. This is the second day in a row “running” (doing) the loop.
Cross Fit with Tom & the Crew.
Nailed it, four rounds 15:05, this is the time to beat:
Jump rope 50 singles; “sprint” kbell swings (16 kg) 10x: air squats deep 10x: burpees, chest to ground, jump up clap 5x … like I said 4 rounds of those. Only took short rests between. It’s good to have a coach, I pushed a bit more than I would on my own.. I think.

72612 - This is not an eval shot, although I
been noticing changes since I returned
weight lifting to the rotation. At some point
I started taking CLA & Omega-3 fish oil combo,
which could be helping, or it could be more
fruit in my diet. Measuring day is 80212,
results will be posted.

71712 (Tuesday #29) AM Moments into the day I’m feeling a bolt of ecstasy move through me. It moved me nearly to tears. I couldn’t pinpoint where it started, lower back maybe. My main thoughts in this state were about my kids. Secondary thoughts were about how I could share or bring out this feeling in others, naturally.
I wonder if this was induced by yesterday’s training. I’ve felt it before. I will have to check my notes. That’s why I keep them.
Anyway, this came to mind – “Optimism is a self perpetuating circumstance.” The thought is not original, but maybe the sentence is. (*They say healthy active people think more clearly. Maybe this is an example.)
I may just chill through the night. I haven’t had lots to eat, but I don’t feel hungry. I know I went through a gallon of H2O yesterday. Ready to flush the system, although I don’t think I have much, if any bad stuff in me.
Wake: 184 17% 57% 92` - “Ran” both ways through the woods. Tried some “deer intervals” on the way back. This way of running is good for getting over the stones. Encountered some stone-throwing zombies on the way back… I chased them away.
Sunset XZACT Training in the park. Took it ez or so I thought. I was already spent from the run and low on energy.
No ACV before bed this morning and no deuce the whole day until just before heading out. Hmmm, wonder what that means. Been eating light, fruit, nuts, honey, drinking lots of coconut water, H2O, tea and OJ.
182 after exercise today.
Park work included pushups (of various sorts inc. walking, jax, shoulder, etc.) squat tucks, kickouts, inversion, hand stand, but not very strong pushups. Suspension pulls and chain and kbell work. I came into this one sweating!
Just remembered a plyo set I saw and did a while back, call them broncos because you look like a broncking buck when you do them. Would be nice to add them in. Did NO bench jumping this round.

71812 (Wednesday #30) AM – Minor dumbbell work, mostly lateral delts: ACV before bed.
Wake 182: 15%: 59% H2O: 96` - post d2. Cleaning out today it seems. Lifting at the Y – off tonight. Wt drop expected.
GAINS DAY!!
Benched 200 lbs 2x… comin’ back!! Incline up to 135!!
Flat flies 40s-45s-50s 10x each
Pull overs 80s. Also worked legs, shoulders and triceps

71912 (Thursday #31)
181: 19%: 56.5%: 10 hrs sleep 79` - Woke at home.
Longer sleep means longer fast, more H2O used or sweated out. Less food, less wt. No overnight eating, however the wt drop was only a pound from yesterday (used to be 2-3 lbs lost on nights off.)
***LAST DAY of OxyElite-Pro… thoughts?
Just like hydroxicut I think there’s a high placebo factor. OEP’s ingredient is supposed to target belly fat but I remain skeptical that any pill does this. The measurements don’t suggest I lost any more inches around my lower belly than I did before I started using OEP.
I started out just taking it during work hrs when I was inactive and ended using it in a pre-workout stack. No outstanding results.
Next phase, some 45-90 days w/o OEP and measure results. I must also keep in mind I am training differently and eating more “clean.” Hoping I don’t GAIN anything.
GX Today at the Y! No run again, 2 days now. May have to force a Friday run.
GX Finale at the Y = awesome! I think I over did legs tho – ha ha. Rum Bar night!
Since I have a moment: The Functional Fitness Session has a good flow Cardio – legs – stretch – upper body – yoga cool down. Ths can be adapted to Temple sessions. Intro new moves.

72012 (Friday #32) 183.5: 56.5%: 18% 68` 11 hrs sleep.
Came in with a high H2O of 62.5% and 11.5% BF. Whenever I drink, whether alcohol or not, it raises my weight & H2O% and lowers my registered body fat, due to the way the scale works. No way I’m 11.5% when I go t sleep and 18% when I wake up. BF measurements are tricky, the scale’s just a guide.
YMCA Legs today. Not very hungry 2 days? w/o protein.
3 2Ds before the gym, post drinking night, clearing out. Good thing I don’t do this often.
DON’T SAVE anything for the end of the workout!! Abs??
Measure @ 45 days if possible (I think I’ll be on tour.)
COMPLETE – USED IT ALL!!
Legs – done! Solid Squats finished w/ 2-3 reps @ 250 (can probably go deeper.)
Dead lifts 225 3 x7 1 x 5 Aiming for 4 sets of 10, but will probably add more wt before then.
Leg Press+calf raises+shin flex – 3 rounds.
Back – Power pull ups + barbell shrugs (weak): Bent flies + t-bar row (2d parts of super sets both weak, ugh!)
Triceps & shoulder work; cables, dbs and bands. Protein drink after, then pizza slice. (This is considerably more detailed than last year. I’ve modified it a bit, plus have more time for entries.)

72112 (Saturday #33) AM Recovering!
Dbs; push ups, rt shoulder & ankle kind of sore.
Wake: 184.5: 18%: 56.5%: 6.5 hrs. 77`? (about) a lot to remember but it’s good practice.
XZACT – Cobbs Creek Park:
Warm Ups, then Main Event – 3 rounds.
12 reps each, side bench jump-overs, run/jog to goal post & back (25-40 yards maybe), kbell (10 lb) swings, pushups on bench (incline) dips, squats w/ kbell – rest as needed. 15 mins +/- kick boxing rounds, chain swings, suspension work, various w/ legs/balance focus.
An all around good workout. I should add a speed day or two.. I am sooo slow! Short sprint intervals… let’s call them “sprintervals” does anyone use that word yet?

72212 (Sunday #34) Sore from rope work in the legs. Like a new feeling, excited about doing more.
Duck nite – slow digestion (the duck seems to be saltier than is used to be, may have to give it up or purchase elsewhere.) May take a break or chill day and stretch… or hang out.
Wake: 184.5: 17.5%: 57.5%: 6 hrs:
Slow GI. Turned out to be a chill day.

72312 (Monday #35) Wake – 184.5: 56.5%: 18%: 77`
Glaucoma (eye pressure) test today. Pressure normal, another bennie from exercise and diet.
The Zombies won today. Park workout was weak, uninspired and I had a headache, I was probably dehydrated and it rained… well drizzled. I still managed 40-45 minutes and a couple rounds of some interesting stuff, and the rope work for the legs. I call this a dignified retreat. I didn’t do any clobbering, but I didn’t get clobbered either.
Badass moves over the bench (power bench jumps), climbing the goal post – the bird shit is a turn off – pushups + mt. climbers 3 sets of 8 nonstop. Decline pushups off bench. It was a solid effort in the rain. I will either rest or stretch tomorrow so I can lift strong on Wednesday. That’s the plan at least.
(I’ve sneezed too many times today!!) Maybe the headache is a warning. Best to rest.

72412 (Tuesday #36) Wake – 182: 17%: 57.5%: 89`: 7 Hrs.
No work out today, but still going to have the protein drink n the stack. Clean up, trash day… nite off remember to eat dinner.
Waked to 69th St, about 30 mins. Warm ups and stuff, Leg stretching. Did some GX practice, suicides, log jumps, just to get used to the moves.

72512 (Wednesday #37) Wake 184: 20%: 55.5%: 76`: 8 Hrs.
Lift Day!! Flat start at 155-160, incline 135
DONE DEAL!! Didn’t get the 3 x 10 on the flat bench, but did get 2 power sets of 205 (a one and a two). Should keep this as a max for now and close the gap over the next several weeks to come. Go for a solid 6-10 reps at 205, make sure I don’t damage the shoulder (again). I think I can get beyond 225 and back to 250, but the progress has to be slow.
Chest- Triceps-Legs- Shoulders: I need a day when shoulders are priority, but they fatigue so quickly.
Chest: Flat, Incline trying to remember if I went past 135 on the incline??, decline  was heavy without he cable, went wide on a few sets, reduced the reps.
Triceps: Pull overs + kick backs (super set)
Chest: cable cross, (lo – hi) + wide triceps push downs.
Shoulders – upright row, speedbag w/ band.

72612 (Thursday #38) 182.5: 19%: 56%: 11hrs 79`
Danced last night, thought I’d hit the park today – no dice. Ended up doing Spec Forces workout at home with the staff, 10-1 and back, then 110 crunches. Worked up a good sweat, took me 13 mins Stayed in most of the day and did chores, although it was a nice day out – actually got things done. Could us somewhat of a break. This may be the day I started studying French again.
Dancing was much fun last night and my legs felt both stronger and more agile. I attribute this to the multiple ways I’ve been training them. Got some props from the girlies too.

72712 (Friday #39) AM work, dumbbells, maybe straps, Seems there’s a lot of actual ‘work’ to do. Later today, lift: Legs – Back – Biceps – May skip shoulders if I get enough done at work.
Wake: 184: 17.5%: 57.5%: 6Hrs: 86`
Today’s Plan: Normal Legs & Back: Squats/Romanian DL + Stretch/ Leg Press + Calf press + Shin Flex. Shrugs (solo go for more power) Pull ups (power) + 1 arm rows, T-bar/Bent Flies, Triceps, shoulders…
USE IT ALL!!
(It didn’t go quite according to plan)
Strong & slow. Increased squat, deadlift & leg press & shin flex!!!
Squats – Reps: 145, 205, 255! (Power) 255, 290… (300 next week??)
DL – 225 2 8s, 1 10, increased wt to 245 one set of 6??
Leg press/calf press max 8 (45s) + 2 (25s) 410 + bar.
Shrugs are strong in single sets. Pull ups + T-bar row <10 reps, exhausting in super sets.
Bent flies 3 x 10 35s.
Pizza, Short walk home. Protein drink, recovery, no change in wt. Feel dehydrated, humidity maybe? Been eating chicken thighs all week. Yum-Yum…

72812 (Saturday #40) AM – you know those dedicated shoulder workouts I mentioned? I do them at work, kind of leisurely, almost therapeutic. A couple of ten pound dumbbells, slow and deliberate during breaks. Maybe get to 100 reps in an 8 hr. period. We’ll see if it helps.
I have no workout plans for today, maybe some pushups when I wake up, but nothing strenuous.
Wake: 184: 17.5%: 57% - 3 hrs later 2D – 15.5% 58.5% The scale suggests the food I’m eating is not the source of the weight. Elimination used to account for 1 – 3 lbs. of actual weight loss (on the scale), now it accounts for a change in Body Fat% & H2O%. I’ve been using the same scale since I began keeping track. Diet has changed considerably in the past year. Less red meat, lots more fruits and nuts as grab-snacks. Mostly water, tea, coconut water, orange juice, protein drinks (w/ water) or mixed with fruit, cocktails occasionally.
Had time to do some GX warm up work, crab pushups (feel this in the rt upper forearm). Step lunge squats 2-4-8 , leg stretches… seems like I didn’t do much, but still worked up a good sweat.
SHRED THE FAT, KEEP BUILDING MUSCLE – My belly is looking different, like the fat is being sucked into my belly button.

This is the end of PHASE II – 40 days in.

Despite a dip here and there, mostly my first night off, my
weight has been steadily at around 184. I perceive maintenance
to be a myth; I am maintaining weight yet working harder.
Or so it seems. This isn't a yo-yo diet BTW.

X-ZACT Training Phase 2: 70112 - 71412

July 2012 Begin Phase 2 (We’re posting every two weeks.)

70112 (Sunday #13) Queens, no wt.
Now I can get back to lifting – multi-pronged attack: wts. Bodyweight outside, flex… etc.
Today’s workout was a fast walk from 34th & 7th to the Port Authority due to a slow ass #3 train. I made my bus.
182.5 returning from the Brooklyn/Queens weekend where I ate well & balanced meals. I may pick up a few more pounds in the next couple of days, this is very significant, a year and a half to two years ago returning from NYC I weighed in at 185 – 187 lbs. It suggests to me anyway my “set point” has moved down.

71512 actually... I'm no longer sure that I'm
seeing what I think I'm seeing. Every place else
is becoming lean except (it seems) my "fat,
fat belly." This pic is giving me hope, not
enough to stop what I'm doing, just to go
a touch harder.

70212 (Monday #14)
Time to add a lifting day into the rotation, maybe spec forces* to start, then chest, 3 stations & back 3 stations?? Tri-bi-shoulders? *warm up 20+ mins before the lift work – CONTROL EGO!
Suspension Training: 2 rounds of the five, 16 – 8 reps. (double deuce) – metabolized weekend?
Pretty decent work this AM, not much to eat – salad, pretzels, soup.
One mile walk today, beginning to see results. Impatient with belly.

70312 (Tuesday #15) – Mind exercise writing and some leg work. Legs (quads & hammies) are too tight, need loosening, kicks, low steps, hi steps, str8 leg hi-kix. Good for hammies.
wake 182.5
Home chest work… Dumbbell work w/ quad stretches.
Slight incline 3 x 20 (30 lbs) hi-incline 3 x 16 (30s) Power push ups 3 x 10, wide hammer flies… whatever. Isometric chest work, maybe continue the chest work tonight, or sus-training who knows.. options
Park Tomorrow??

70412 (Wednesday #16) Clockin some $$$ at the job after a b-day bbq, I ate & drank wisely.
Suspension Training – medium with db shoulder work, lite. (Oh yeah, I brought my 10 lb orange dumbbells to work, thanks Dad.) No need to overdo it. Can I run or Part-train today before BBQs??
GX Shuffle program.. In progress
1. Lateral Shuffle 8 steps left & right 2x
2. add 8 punches (slow or fast count) 2x
3. add 8 jax ………………………… 2x
4. add 8 kix slow count …………….. 2x
5. Maybe add 1 burpee… take it to the top and then go backwards subtracting one each time.
Need to figure out how long this takes.
PM – Wake 181 -1.5lbs. :Am I really feeling bad b/c I can only train once a day?
M&Ms and OJ didn’t provide the same boost, must have been something else.

70512 – (Thursday #17) 182: Clocked in w/ 184.5 lbs 11.5% BF and 62.5% H2O. First time seeing these numbers. It was b/c I was out and did lots of drinking, H2O, juice, ginger ale and one cocktail. Goes further to prove my theory that my scale is better at measuring hydration that body fat content.
Didn’t do much today so far, got gx at the Y, staying hydrated & eating lightly. It’s hot a humid, 90s, but not extreme. Felt strong during GX class, lots of energy and flow, tired afterwards, need to keep recovery food with me, (those pretzels aren’t doing the trick.)

70612 (Friday #18) 180.5 55% H2O. . . 12 hrs sleep, pretty much. I was depleted combo of heat and gx I’d say. Glad I didn’t go out… or maybe the body wouldn’t allow me to go out even if I wanted to. I need to get out into the park today, maybe lift this afternoon.
Let’s get started.
Two mile run thru woods, over fence 2x back via bridge. Temp 76-83 degrees.
Kick box with laterals; air squats; swinging ank wt (5 lbs) 2 hands then singles, front side-side-back kix w/ 4 ct.
Power moves: CF Sequence –
Jump on bench 20x; side jump over bench 12; jump over bench 4x, 6x; *Power jumps (up, down, over *video demo) Various push ups and dips, pulls on fence.
Started out strong but was too beat to make it up the hill, had to cool down ½ way up. Total 75-90 mins, outside feels awesome… skipped the stretch and any low work. Will feel better after recover. 179 post run.. chart it!
PART DEUX: 
Complete a double wk/o day
Chest, flat; incline; decline, flat flies… beginner wt. Pull overs
Legs – xtensions & curls
Triceps trio – wide press downs/kick bax/ v- press down.
Shoulders, lat flies & front raises.
Felt chills.. so I stopped.
Stretch – legs are defined.
Been throwin’ back crazy H2O today… 60.5% H2O @ 182 lbs, post wk/o. Still crampy upper-inner lf thigh.

70712 (Saturday #19) – wake up 180 sore legs, about time. Well hydrated 58.5%? not very good at remembering H2O, been focused on Body Fat readings.
I don’t expect a workout today, ut perhaps sus-training on the job tonight. Oh yeah, it was a HOT-ASS day… went to 102 at the airport, 10 in my hood… and I turned on the A/C.

70812 (Sunday #20) wake 182.5 60% H2O 14 BF: Managed some sus-traning at work in the AM, but was very tired. May get to the park this eve, but no promises. CF with Tom tomorrow 5:30PM, maybe some leg work over night.
Round –trip walk to the market, about 20-30 mins total. No park wk/o, did some incline db presses and brought the 40s up out of the basement.

70912 (Monday #21) Finishing up the third week. Updated the journal and trying to figure out what to work on tonight. Got dumbbells, straps, push up bars and various exercise goodies to play with – now some energy please…

71012 (Tuesday #22) 184 58.5 H2O – same as yesterday.
Realized I’ve been off the protein shake routine & diet has been shaken up a bit by social activity. May have to do something radical to hit 175.
Got to get into the park today. I dreamed my workout. Got to limit the rests b/w my sets. (Proposed)
Side Bench Jumps
Decline pushups
Kbell squat-swings
Butterfly sit ups (grass?)
Burpees
After warm ups
Awesome day in the park!!
The finale looked like this: After warm ups and kbell chain swinging & stretches.
Side bench jumps 10x| Decline pushups 10x| Kbell squat raise 10x| Butterfly pushups 10x| Fence Chain pull ups 10x| Bench dips 10x| - Managed 3 rounds with modifications, 12 minutes, rests as needed.

71112 (Wednesday #23) 184 57% H2O – Sleepy & bored, could be from yesterday’s session. Weight & hydration reverting, how is this happening? I wonder if the weather has an effect. Hot days I weigh less & have better hydration. Cooler days 80s more weight, less hyd. 3-5% hmmmm
LIFT THERAPY (Plan)
Chest, Legs, Triceps, Shoulders
Chest – presses and flies 4 stations, flat, incline, decline.
Legs – shin flex, extensions, curls
Triceps – tri-sets/super sets (pull downs, wide: kick backs: close grip press downs.)
Coming off some good park work.
Good lifting day – upper body is responding as if it’s missed the work.
Bench: 135-145-155 x 10: 160 X 5: 185 x 2 – Body weight
Incline db: 50s & shin flex 55lbs.
Decline (Smith) & flat flies
DB pull overs – 15-10 55 lbs.
Leg Extensions: progress to full rack
Leg curls – progress to 190 ( want to curl past 200)

71212 (Thursday #24) 181.5 lbs 10 hrs sleep. Wt drops, H2O drops definite correlation. Maybe run today, certain GX (YMCA).
3 miles Cobbs Creek-Whitby Ave. course 82-84 degrees.
Strong GX Session Seems easy to me, I wonder if it’s the contrast with what I’m doing in the park or am I taking it easy on the class?
Supplement
This is how I remember increasing my bench press back in the day.
Start weight: 10 reps, add 10lbs: 10 reps, repeat for 3 sets; then add wt & reduce reps until I get down to a 2-3 rep set. Next workout start at base wt +10-20 lbs.
Next session start at 145-150 lbs. Next goal 225!! No time limit, however if I can add 10 lbs a week… 4 to 6 weeks. (without injury). I’m psyched!!

71312 (Friday #25) 181 57% H2O – had an old fave last night, spinach & mushrooms cooked in butter. Reintroduced butter to the mix (unsalted), headed to the Y early 1PM-ish.
It’s been a good workout week already. I don’t want it to end. I want to plan for tomorrow but let’s get today done.
Plan- lifting, legs & back, deadlifts, squats, leg presses – go for reps, no records.
Back – pulls, shrugs, rows.
Delts (lateral) up rows, lifts, aesthetically need to round out the lateral delts!!
LET’S GO!! - -  - - - ACCOMPLISHED!!
Legs: Squats (185) deadlifts (225 4 sets of 5)+shin flex (55lb.) Leg Press (315)+Calf presses.
Pull ups + Shrugs (155lbs) + bent laterals (35 lbs)
Shoulders, Up row (dbs 15 & 20s). Lateral band raises (yellow & red) 10 reps each.
Cable negative shoulder pull downs 30, 40, 50 x 10 reps. Shoulders Getting work!!

71412 (Saturday #26) AM – Simple db work (biceps) at the job.
My left foot is swollen due to an itchy rash!! Been treating with Gold Bond powder and Neosporin (Keeps it from itching. Heal this badboy!!). Summer skin issues!
PM: 184 57% H2O cool.
Home work – Chest- Tris-Shoulders:
Incline Press 40s 3x10s
Triceps press behind the neck – 40 lbs.
Hammer flies 20s + neutral press (super set)
Arnold shoulder presses 20 lbs.
Seated bent flies 12 (2 sets) 20s (2 sets)
About 30 minutes total.
Second Phase Done.

We see a dramatic drop followed by an even more dramatic gain.
I expect this is more muscle than fat or water due to weight
lifting. At least this is my hope. The data seem to bear this out.
Started taking whey protein around this time as well.