Session XXVI:
60715 – 61815
[Final short session 12 days]
I don’t have an
intro for this session. It’s the last one. The back is better and I have yet
another plan to test a fitness theory I heard about. It will show up in the
last two weeks of this season. I need to get back to running more often, but I
always seem to come up with an excuse not to. The answers are in the excuses.
60715 [Sunday #354] – Good sleep – very deep, it seemed. Double
snooze – slight sweat but cool. I certainly did not want to get up, but I did
and got to the morning cardio – about 30 minutes. More plyometric today as I’ve
given the erector spinae, [or fascia or tendons] time to heal. Now it’s time to
get back to muscle building.
Noted 30
cat/cows. Arms feeling stronger, may go for 35 this week. Shadow boxing with
the 10s, feeling mighty, mighty.
Weight in –
AHHHHHHH!! I’m making Home alone face! Over 180!! Over 17% BF – 180.2 – 17.2 – 60.6 – 43!!! This is a
shock and I can’t explain it… which is what bugs me out. That and it was
unexpected and I trained yesterday. But, oh well. I can get back to light
lifting.. and this could be the payment for Friday’s night out, so I’ll deal
with it.
Round I: [HF]
kind of but, nothing major. Kind of a rare development.
Bkft – shake… do
we need the ingredients at this point?
Giggin’ solo
today – so possibly some pushups, if I’m not too lazy. I’m actually rather
motivated now. Trying to hold out until 0800 before I break out the t-mix.
Round ii; [N] –
didn’t get any exercise done. Plotting on the Y after work to ease my way back
to weight training. Legs (first day is always legs day); Romanians, front
squats, lunges, over head squats, or thrusters, some combo of combos.
Round III: [SS]
– Going to Tootsie’s for my weekly salad, 78% have to start adding cauliflower
to the diet. It’s not as bad as I imagine, yet I have an aversion to it.
Post lunch
yogurt. Maybe I should get out of this chair and get revved for the Y. I’ve
been preparing the next season of Bajai Boot Camp.
Round IV: [NS] –
answering the question of weight? Looking forward to getting back to the Y.
allowing myself to be excited.
First day back
to the Y since the back episode – so I went light. Imagined that it was my
first day. Bare bar (50 lbs) for everything. 4 sets of 15 reps for Romanians
& thrusters (where are no joke!) and then 4 sets of 20s for the lunges.
First time I can remember doing lunges with the bar across my back. It got
easier as I went along. Then body weight stuff – mule kicks 25 each. Got to
keep going on these to get better. I did well enough to advance to 2.5 lbs
weights on the bar next time. Thinking of casein protein drink at home w/ fruit
and creatine. Pre-workout supps, BCAA’s,
Arg and Carnitine.
Home – heavy
casein protein shake w/ strawberries, p-butter and honey – heavy heavy – must
have h2o to back that up. Results… I better stay away from the casein stuff… or
water it down.
Handful of
blueberries and avocado and spices – tea – some kicks, and swiss ball
semi-pikes, but probably not much more exercise… stretch here and there.
Tomorrow AM squats, pushups, lunges, burpees? Body work.
G’nite.
60815 [Monday #355] – One snooze and out of bed at 0409. Retired
last night with none of the usual goodies [ACV, chlorella] – should do a week
of charcoal to test results.
Changed up the
morning work out. Warm ups included jumping (fake rope and jacks0 and knee
raises and twists then 4 x 15 squats w/ 10 lbs counter weight, then 4 x 15
pushups which were brutal, then 35 cat/cows, arms held, but it was tough after
the pushups. No tea this morning.
Weigh in better
– no change in weight 180.2 – 16.9 –
60.8 – 43.2 – but fat’s down, h2o and muscle are up – so good signs. I have
to remember the two day delay. Usually results don’t show up on the scale for 2
days.
Round I: [HS] –
Legs sore all around. Not too bad, but knowing they’ve been worked.
Round II: [NF] –
unusual event.
Lunch at Park’s
greens, grilled chicken bacon, cabbage, 59% - thinking maybe I don’t need big
lunches w/ t-mix and the yogurt.
Round III: [NS]
– kind of amazed at the amount of work/weight moved yesterday and the way my
legs feel… but then, it has been two weeks.
YMCA – pre-class
work. Pre-drink & supps.
All work was 4
sets of 15 reps, bare bar (50 lbs.).
Bench press –
too ez, but moving slowly. I want to see if this micro increase strategy works.
Bent Row – bar
to solar plexus – full range. Feels heavier when done “right”.
Incline Bench
Press- The bar got heavier here. Not sure if it’s fatigue. So incline bench
will come first next time.
Successfully
completed, so I can advance the weight 5 lbs.
Rode stationary
bike for 15 mins [4 miles] slow pace.
Jane found a
trigger point in my lower back and “fixed” it. May have to SMR that spot at
home, but ice it first.
Class was
exciting. Lots of people. Good participation from me. No need for hard work at
home. Just stretch and ice. Looks like rain.
Home – ice back.
Bid farewell to aunt Viv, my god mother… tea & yogurt, fruit smoothie w/
egg. Lovely, no need for powder. Should grill chicken.
Grilled that
chicken and ate some too. Maybe 6 oz.. protein eh. Body can use it, I think.
Having a red zone week so far…
60915 [Tuesday #356] – Deep sleep and one snooze. I was
extraordinarily sleepy this morning [oh yeah, first day back at YGX in 3 weeks,
no wonder.] one of those days where I blame the weather for how I feel.
Got up and did a
rather lame morning workout – so much so I had to keep telling myself ‘This
counts.’ Got some SMR in with the sock focusing on where the trigger point used
to be.
ACV first today.
Weigh in – 179 – 16.7 – 60.9 – 43.3 – better but
after that 15.9% BF, this is lacking. Stay focused on the 173 – 178 range.
[Hmmm, what would 175 lbs and say 48% muscle weight be like… wow it would still
be less than 80 lbs.]
Ladies at the Y
noted and commented on the weight loss. Good confirmation. If nothing else
(although there seems to be plenty) I hope I’m an inspiration to the members.
Round I: [N] –
Breakfast was
substantial; guac, tomatoes and some of that chicken I grilled up last night.
Tea, but very slow sipping – I didn’t feel as if I needed it. [My relationship
with tea & sugar is complicated.] I still feel like I’m walking quick and
strong through the atmosphere. I still feel the low back – it’s healing.
Possible massage on Thursday.
So far no DOMS
from weights yesterday. TUGX today…
Spring 90 ends
this Friday – this was much more successful than the Fall 90.. or was it? We’ll
see when we crunch the numbers.
Round II: [NSF]
There seems to be a change. A combo – something’s coming through. Not sure yet,
but no ill effects.
Lunch – Park’s
73% salmon, greens, cabbage turkey. Good mix I think. Need to keep it low.
Round III: [N] –
tight fingers today. Wonder what that’s about. Got some leg stretches in today
at the gig. More of this… More stretch.. I lost flexibility during the lo-back
episode.
TUGX was strong
– good comeback. The Lion returns. We did many squats.
Pre-TUGX – jump
rope, got a set of 2 minutes, best set. Db curls.. 40, 12 lbs. side lunge
stretch.
Home for gainer
shake w/ creatine.
61015 [Wednesday #357] – went down for a nap yesterday before
sundown, and never came back. Long sleep. Not completely uninterrupted – maybe
9 hours. Then double snoozed on top. There was a slight headache. I want to
speculate – but will hold my pen.
Early-X: run in
place, shadow box, w/ 5s & 8s (100 punches for each set) 10s 2 sets of 50.
At least 2 sets of 100 knee raises (taps). 4 x 16 pushups and 10 cat/cows, plus
twists and such. This could be day 88 – day 91 and the next week are important
because I don’t want the weight back.
I think the main
difference between Fall and Spring is wheat, bread, pasta. I had dark beer
& rum – very little – but during the Fall, I didn’t drink at all. So this
will be the blue print for my lifestyle diet. Potatoes are okay, but in
moderation – probably less than that.
Weigh in – 179 – 16.5 – 61.1 – 43.4 – ACV before
the meal. Bkft – lamb stew, vits, tea. Coconut H2O.
Round I: (H) and
out!
Train was
delayed due to eq problems and I seemed to get uptight against my will… of
course it could be something else… but I felt pressure within. Strange, as I’m
to be laid back. Of course it could be recovery from yesterday [or this
morning] too. TUGX was dynamic! H2O to the rescue?? I’ll take it.
61115 [Thursday #358] – wake up about 0600 – no, or very little
back pain – I know it’s been there. Round I: [N] – tea and chill a bit before
AMX – shoulder raises, lat & front, 3 lbs straight arm, incline bench db
30s, 4 x 15 & seated shrugs, left shoulder raises, 5 lbs & 10 lbs. Bent
db row 30 lbs. 4 x 15 – crunches & reverse crunches – all performed w/
ankle weights (on ankles).
Weigh in 179 – 16.4 – 61.1 43.4 – minus .1% fat,
okay, usually first day off I drop more weight, (or second day off.) But oh
well. Even a small improvement is an improvement.
Bkft – lamb stew
and tea. Not real keen on taking the vits for some reason. About to head out
for massage day. So I’ll take my walk down the parkway to the trolley.
Round II: [N] –
keeping it simple. June 13th is measuring day.
Massage and
lunch, salmon salad @ Harvest w/ Keanne.
Lefty day – just
some left handed work… basic stuff. Got to work it out to hit the erector
spinae on the left side, (atrophy). Guac – tea, hungry again. May be able to
hold til dinner – but got the t-mix. Forgot, I put red beans in the lamb stew.
Goat cheese
salad w/ chicken – The Bard w/ Fara.
ACV &
chlorella, before bed. It was a good social day.
61215 [Friday #359] – Slept in – woke early enough but lounged. Did
kind of an old school morning workout 4 x 17 pushups. Felt like I could do 20s,
but the discipline… add one a day. If it gets really good I can add a set. Did some
crunches and 2 x 5 pull ups. The Y is in the plan after the Media meet (Ty). It’s
legs day again.
 |
| Day 90 @ The YMCA, I still trained. One ends another begins.. |
No back pain
today. It makes a difference.
Weigh in 180.4 – 16.8 – 60.9 – 43.3 – decent numbers
to end with. Down 5 visible pounds. 2.58:1
Fruit yogurt
shake for breakfast. Round I: [N] – looks like it’ll be a mix of cherries today
until the Y, unless I deviate.
YMCA – Legs day –
Romanian
deadlifts, thrusters, lunges (4 x 20) All other exercises 4 x 15… 55 lbs [Bar
+5 lbs]. All stations completed and able to advance.
Leg curls 105 –
4 x 15
Calf presses – 2
x 25
Pre-drink and
supps.
Lamb stew – post
workout. But super sweaty & hot today. Maybe relax… or stretch… or out
later.
Little workout
at home – 1 legged stand-up, (from the bench) db curls 100 reps, 5 lbs, then 8,
then 10s. Leg work (spreads) again the band and some jacks.
Sweatin’ shish
off… coconut H2O cherries, I want tea but don’t… oh yeah chlorella. Went for
the tea before bed. Ha ha ha.
61315 [Saturday #360] – Measuring day. Improvement right away.
Torso Track
|
6-13-15
|
4-29-15
|
3-15-15
|
Top
|
95 cm
|
98 cm
|
101 cm
|
Middle
|
89 cm
|
91 cm
|
94 cm
|
Bottom
|
92 cm
|
97 cm
|
98 cm
|
Under
|
94 cm
|
97 cm
|
98 cm
|
The changes in
the past 45 days have been dramatic. At least as dramatic if not more so than
the weight loss. Compared to the previous 45 days. 13 total centimeters off the
torso, (that’s 4 – 7 inches) no wonder my pants are so loose. Okay, we’re on the right track, let’s not blow
it.
Round I: [N] –
Weigh in - 178.6 – 16.7 – 60.9 – 43.3 –
AMX – k-bell
swings, shadow box, some jacks, 100 front kicks – lite, 40 cat/cows. Very
random workout.
Bkft – fruit,
goat milk, yogurt, egg shake, no powder.
Day 1 to Day 91
comparisons
Day 1
|
Day 91
|
Difference wt
|
Change %
|
|
Body weight
|
185.6
|
178.6
|
-
7
|
-3.7%
|
Fat weight
|
31.73
|
29.82
|
-1.9
|
-
6.0 %
|
H2O wt.
|
112.5
|
108.76
|
-3.75
|
-3.3%
|
Muscle wt.
|
80
|
77.33
|
-2.67
|
-3.3%
|
Round II: [N] –
Lunch, Park’s 80% - salmon, cheese, cabbage, spinach.
Round III: [N] –
Playing catch up, are we? I’m going to have to design a body building regimen –
or maybe the one I’m doing now may yield the desired results. Lifting can help
burn fat!! I’ve got 4 – 5 lbs to lose. ONLY that.. but only lost 2 in 90 days. So
better, do something.
Round IV: [N] –
yeah. Catch up. Out the gig… to the Y.
YMCA – increments,
upper body.
Today’s
protocol: Bench press, bent row, incline bench press. 55 lbs. [bar +5 lbs] 4 x
15. Passed all levels. Will advance to 60 lbs next. Lat pull down, cable 60
lbs. 4 x 15 down. Took about 45 – 60 minutes.
Add these
exercise sessions to the incremental lifting project.
Smith leg press –
4 plates to start with.
Back Squat –
start at 60 lbs. Go deep.
Shin flex..
nothing above 70 lbs. (may take this beyond 4 x 15).
Next upper body
plan.
Reverse grip
bent row – start 60 lbs.
Close grip press
– 60 lbs. (bar)
Seated shoulder
press – 60 lbs.
Dinner – salmon patties
(2) at mom’s. 2 x tea. Visit with my cousins. Charcoal capsules before bed.
Note: add sour cream to the strategy.
Here we are in the final session. This
week’s standards will be pretty much the same as last week… Here are this week’s Red
Zone numbers +178.3, 16.5% BF
& <61.1% H2O, 43.4% Muscle & 2.63:1 MM:BF ratio –This is the first time in a long while that the
red zone has stayed constant. This could be a prediction of the future.
Day
|
Sunday
6-07
|
Monday
6-08
|
Tuesday
6-09
|
Wednesday
6-10
|
Thursday
6-11
|
Friday
6-12
|
Saturday
6-13
|
Ave.
|
Weight
|
180.2
|
180.2
|
179
|
179
|
179
|
180.4
|
178.6
|
179.5
|
Body Fat
|
17.2
|
16.9
|
16.7
|
16.5
|
16.4
|
16.8
|
16.7
|
16.7
|
H2O
|
60.6
|
60.8
|
60.9
|
61.1
|
61.1
|
60.9
|
60.9
|
60.9
|
Muscle mass
|
43
|
43.2
|
43.3
|
43.4
|
43.4
|
43.3
|
43.3
|
43.3
|
Ratio
|
2.50
|
2.56
|
2.59
|
2.63
|
2.65
|
2.58
|
2.59
|
2.59
|
Body Fat, H2O,
Muscle Mass and the MM to BF Ratio, by Month. This is a more consolidated
version of the weekly chart you may be used to seeing. The values represent the
average weight in lbs for the given month. Ratio value compares the amount of
muscle to 1 lb of fat, i.e 2.33:1 means there is 2 1/3 more muscle than fat. My
goal is 3 to 1. (3x as much muscle as fat.)
Month
|
Fat wt.
|
Water wt
|
Muscle wt.
|
Ratio
|
Comments
|
September 2014
|
33.8
|
111.5
|
79.0
|
2.33
|
Starting point.
|
October
|
33.3
|
110.9
|
79.1
|
2.37
|
|
November
|
32.9
|
111.8
|
79.4
|
2.41
|
|
December
|
33.6
|
113.0
|
80.3
|
2.38
|
Holiday season.
Gains across the board.
|
January 2015
|
34
|
113.3
|
80.4
|
2.36
|
New year’s recovery.
|
February
|
33.5
|
113.4
|
80.5
|
2.40
|
|
March
|
31.9
|
112.4
|
79.8
|
2.50
|
The spring 90
begins.
|
April
|
31.4
|
111.7
|
79.4
|
2.53
|
|
May
|
30.6
|
110.8
|
78.7
|
2.57
|
End of week 11
Spring 90
|
June
|
29.7
|
108.9
|
77.5
|
2.61
|
To Date 6/13/15
|
July
|
|||||
August
|
|||||
(To Date) Averages
|
32.6
|
111.9
|
79.5
|
2.44
|
Week ending 6-13-15
|
OK, let’s get
into the final 5 days of Bajai Boot Camp 4. I’m excited about season 5.
61415 [Sunday #361] – Double snooze – I do not feel like getting
out of bed. Made it though. Four sun salutations and 4 sets of 18 pushups –
those sun-sals take some time. Got a few cat/cows also.
Weigh in – 178.8 – 16.7 – 60.9 – 43.3 – hot tea.
Round I: [BFF] –
at least there’s something new… or different.
Breakfast –
morning shake, fruit, yogurt, egg… no powder – go to work.
Sleepy. Got sun,
but low energy.
Round II: [N] –
Getting some work done at the gig. 2 sets of 5 pull ups so far. Leg and back
stretches and 1 legged knee raises, holding a water bottle.
Round III: [S] –
different somehow. Got a set of 6 pull ups, but abs get sore holding the legs
out (and up). Need more psoas stretches and handstands.
More than 45
minutes = chronic cardio. Keep this in mind when I run. I can still be out for
two hours, but I have to break things up. Maybe park today? Power sprint
intervals with pack?
Lunch –
Tootsie’s 74% kale, chicken, cabbage, feta.
I didn’t make I
to the park today… no matter. I needed the day off. I nodded on the mat. I did
some k-bell swings and worked on my hands with my feet on the wall. I really
need this for the upper-upper. I can see this being a morning thing. Practiced
side planks, left side is weak as it has been. Hopefully this will strengthen
the whole side. Need to get the low game back as well as my faux pistols until
I can get them right.
Lamb stew for
dinner – finished it. Tea and fruit and almond & honey bowl for snack.
Charcoal and I’ll do a shot of ACV before bed, (done.)
What else
happened? Not much fitness-wise. The final chapter of Season 4 ends on Thursday
… I’m off – don’t know what I’ll do. It’s like the Mayan calendar ending… The
next day just begins again.
Have to cut some
more carbs out for a while. No carrots or potatoes in the next soup, but
turnips… yes. No need to pick up the wheat habit again. Just a little tweak.
Got to stay focused on the 173 – 178 range with 175 being optimum. I think –
that is all.
61515 [Monday #362] – One snooze this morning, then the haphazard
morning exercise; pips, stretches, run in place, knee raises, etc.
I feel like I
haven’t been sleeping the best in the past two days. Maybe the heat, the
aftermath of the 90, or the music is too loud. Maybe it shouldn’t even be on.
I can use this
week as a break or transition – take time to think about Summer Chapter, goals,
etc. Still want to get to the ‘sweet zone,’ but I’m moving farther away. No
need to change anything about lifting. If I add 5 lbs a week, by the Fall I’ll
be putting up some good numbers and the weather will be cooler.
Gig: 4 sets of
19 pushups, front and back leg stretch, but hard. Need more of this stuff at
work. The flexibility had diminished. No back pain, by the way. Still a hint of
the past though – and I still shouldn’t be lifting heavy yet, due to that
injury. So the incremental advance has another benefit. Pushups made me shaky.
Round II: [T] –
it gets like this early. What’s changed???
Oh yeah, had tea
after the AMX… as usual.
Round III: [N] –
lunch, Park’s 865, salmon, turkey, cabbage, avo, broccoli and cauliflower (one
each, working them in slowly). Finished out the gig with more activity than
usual, including leg (hamstring & quad) stretches and deep squat-hold
practice.
YMCA – work,
BCAA’s pre-work
There’s a bit
more diversity in this workout.
Leg press/calf
press combo (Smith) 4 x 15 press + 4 x 30 calf press. Too ez, so I’ll add 50
lbs to this next time. I did feel the back during this exercise… the stretch.
Not pain… but I felt it working.
Back loaded
squats (from the floor) – 60 lbs. 4 x 15. Good place to start. Will eventually
have to take this to the “squat rack” but that will be a while.
Shin flex – 65
lb db decided that 15 – 30 reps would due… got 20 the first round, then settled
for 3 more sets of 15. I’ll take it as long as I feel results.
Front loaded bb
lunges, 4 x 10 60 lbs. first time doing this was good. Will probably advance on
the reps before increasing the weight. Although a 5 lb. advance may not be too
much. I may be able to advance reps as I advance load. Hmmmm. Aiming for 20
reps.
Inverted wall
work, hand stand practice, wall sits, leg lateral stretches, back bends over
swiss ball.
Long journey
home [SEPTA shuttles until September, may inspire more walking.]
Dinner, chicken,
guac, tomatoes, olive oil. Two scoops of peanut butter. Didn’t feel hungry but
ate anyway. Tea – its hot and I’m drippin, but no A/C. How long can I do
without?
YGX was wicked!
Didn’t feel up to it after the workout, but that changed. It was a good
session. Got some turnips for the next soup, which will be with peas and navy
beans and probably turkey. Oh, I can get some celery too. OK… maybe make that
this week.
No reason to
stay up late. G’nite 2115.
61615 [Tuesday #363] – opted to sleep with no music and door
closed. Maybe sleep was better but who knows? Woke – one snooze, just because –
got up and did work. Coconut H2O started the day. Tea after exercise. Weight in
and fat weight is up, H2O & Muscle mass down 179.6 – 17 – 60.7 – 43.1 – typical for a day after GX. Maybe H2O is
the way to affect muscle weight? Or maybe those fruit smoothies for breakfast
are too much? Maybe grilled chicken, eggs, spinach today.
Today’s AMX
ankle weights on legs, but it wasn’t enthusiastic… more habit.
Round I [T]: but
at least early.
More activity @
the gig – kick-raise-balance, probably won’t pushup today. Got TUGX after work.
Round II[C] –
combo. Lunch, Park’s 82% 1 broccoli, 1 cauliflower and salmon, turkey, spinach,
cabbage oh yeah, Honey Dijon dressing, avo. Finished this is two parts. Portion
management.
Lose 5 lbs in 7
days?
1. More H2o
2. drastically
cut sugar & carbs
3. High intensity
interval training 3 times a week. 20-20 x 3. 2 minute break, 3 rounds. What will
I do with the extra time?
There are two
other practices, but I forgot. I may try
this during the next season.
Round III: [L] –
Charcoal or food choices. TUGX next.
Pineapple yogurt
before this session. Let’s see if fat fuel works. Got some new vits so I’ll try
them too.
TUGX was good –
pre-class 3 x 30 intervals, jumping rope. I was energetic for class, but sore
and stiff, probably from yesterday. Must make a point to stretch tonight.
Cheese after and seaweed & cherries @ home. Maybe something later… tea…
haven’t had a gainer shake in some time. Wonder if it makes a difference. I was
taking it yet I lost muscle mass.
Chicken sour
cream, guac & tea. Almonds, prep the soup. Chores, maybe some iso-work, but
I really shouldn’t. Charcoal and ACV before bed – 2300-ish.
61715 [Wednesday #364] – The weather cooled off last night. There
was a breeze. It was comfortable. Stayed in bed til 0530 – checked the soup –
went back til 0800… The Bod’s sore, but not bad – yoga should be the call this
morning. Simple sun salutations, maybe I’ll have tea first.
Yoga-esque
workout. Lots of rotations and neck work
Round I: [N] –
There’s lots of chores to be done today, also, it’s an off day and Day 364/365
of BBC4.
Weigh in – 178.6 – 16.4 – 61.1 – 43.4 – good. Back
to “normal.” I wonder how much what I ate post workout influenced the weight.
Gonna dive into some spicy turkey soup. Good soup! Damn good.
Out @ 1002 – if I
get to the Y today it’s option #4, reverse grip bb rows, close grip press, pull
ups and seated shoulder press. 60 lbs bb… 4 x 15. Pull ups, as many as
possible.
Great day with a
Pisces Princess (no gym) – meaty omelet at Honey’s & latka, beer at Spruce
St pier thing. Grilled chicken salad and dark & “crabbie” at Cavanaugh’s – feeling a bit buzzed… but headed home and
train when I get there.
This ended up
being a chill night – much texting and talking. No eating except yogurt and
strawberries.
At some point I went
to bed, about 2200 I’d say.
61815 [Thursday #365] – Cancelled both alarms. It was cool and
rainy when I finally got out of bed. This is the final day of BBC4. There’s a
sense of completion, but not an end. I can look back @ the stats from the last
year. I can review the theme… The Long
Road Back and think about where and what I got back to. I got back to the
170s as far as body weight goes. I got back to ‘normal’ BMI and I got part of
my belly back into the 80s, centimeter-wise (even though it’s 89). I can
declare BBC4 a success, despite a minor low back injury, which oddly enough
found me in the 15s% (again, 15.9) in boy fat %.
AMX – lots of
neck flex work, 4 x 20 pushups – the first 2 sets were tough; 100 kicks, shadow
box and shadow block, deep squat hold, cat/cow and some SMR, (foam rolling).
Round I: [H] –
This seems like vengeance, due to being out and about yesterday.
179.6 – 16.9 – 60.8 – 43.2 – and this after a day of dining out and
beer and a dark & crabbie (rum drink). Pretty good, but don’t abuse it.
The Y is in my
future today, but now breakfast & tea, yippie!! Soup, and vits and another
tea. Temp is 66, not mad. Can use the coolness.
To the Y… maybe
I’ll add curls. Got a heavy pre-work load, maybe I’ll save the BCAAs for after.
Kind of tough up the El steps… I may only log this when it’s a problem.
Sometimes I get tight in the chest getting up those steps, but I haven’t been
able to figure out what triggers it. Next season cardio will be short
intervals, or long slow walks or rides, or jogs. Spend more time on muscle
building.
YMCA Work – Pre-supps
d-Ribose, red
yeast rice (RYR) w/ CoQ10, etc. Glucosamine and others.
Round II: [F] –
but strange.. charcoal?
Protocol #4 [Or
Option #4]
Bent row,
reverse grip – 60 lbs 4 x 15 – easy. Advance. It looks like I will progress through
this quickly.
Close grip flat
press – 60 lbs 4 x 15 – this surprised me. First two sets I really felt it. Guess
where (left side). Made it thru, so advance t 65 lbs next time.
Pull ups 2 x 5
and then 2 more sets of 5 after the seated press.
Seated shoulder
press – this will be a challenge. The goal is 4 x 15, but only got 4 x 10s,
which is acceptable for the first try, but will not allow me to advance. Little
by little. I am going to have to make patience an intention next season.
EZ bar curls –
Bar +20 lbs. 4 x 15.. advance. Sometimes my inner elbows hurt when I do curls,
but feel better as I do more.
Heavy bag
punches, slow and hard, this is for the impact. Beats punching the floor.
15 minutes on
the recumbent bike – slow steady ride.
Shoulder rehab
work, lying on the bench, side press, lateral raise, front raises 1 x 15 each.
Done, in about
an hour.
T-mix (no dry
fruit) & BCAAs.
Brisk walk to
the market then to the bus stop with 10 cans of coconut water in my pack pack…
(170 oz added some weight).
Home: gainer
shake, fruit & fat, creatine , coconut oil & butter. Is that my fat for
the day? Maybe avo, sour cream and chicken later. Work tomorrow & BBC
starts. Gonna strip cardio down to 3 days a week, (including classes). See what
needs to be tweaked.
Round III: [N] –
Chickenm guac & sour cream. Eve X? Stretch? Balance?
Nope… bad
disaster flicks, shower and out.
We’re done. Now
for all the stats and charts and stuff.
We’ve got a short week to finish out the
year. Last week was mostly in the red – this is how cycles work. It looks like
this week will be easier to meet our marks, but nothing is guaranteed. Here are this week’s Red
Zone numbers +179.5, 16.7% BF
& <60.9% H2O, 43.3% Muscle & 2.59:1 MM:BF ratio –This is the first time in a long while that the
red zone has stayed constant. This could be a prediction of the future. The weekly average is in blue, year to date (From Jan 1, 2015) in black. We're beating the average. Sweet!!
Day
|
Sunday
6-14
|
Monday
6-15
|
Tuesday
6-16
|
Wednesday
6-17
|
Thursday
6-18
|
End
Of
Year 4
|
Ave.
Week
|
Ave.
Year to Date
|
Weight
|
178.6
|
179.8
|
179.8
|
178.6
|
179.6
|
179.3
|
185.2
|
|
Body
Fat
|
16.7
|
16.7
|
17
|
16.4
|
16.9
|
16.7
|
17.3
|
|
H2O
|
60.9
|
60.9
|
60.7
|
61.1
|
60.8
|
60.8
|
60.5
|
|
Muscle
mass
|
43.3
|
43.3
|
43.1
|
43.4
|
43.2
|
43.3
|
43.0
|
|
Ratio
|
2.59
|
2.59
|
2.53
|
2.65
|
2.56
|
2.59
|
2.49
|
Body Fat, H2O,
Muscle Mass and the MM to BF Ratio, by Month. This is a more consolidated
version of the weekly chart you may be used to seeing. The values represent the
average weight in lbs for the given month. Ratio value compares the amount of
muscle to 1 lb of fat, i.e 2.33:1 means there is 2 1/3 more muscle than fat. My
goal is 3 to 1. (3x as much muscle as fat.) This will be continued in season 5.
I won’t have a full year of data here until September, 2015.
Month
|
Fat wt.
|
Water wt
|
Muscle wt.
|
Ratio
|
Comments
|
September 2014
|
33.8
|
111.5
|
79.0
|
2.33
|
Starting point.
|
October
|
33.3
|
110.9
|
79.1
|
2.37
|
|
November
|
32.9
|
111.8
|
79.4
|
2.41
|
|
December
|
33.6
|
113.0
|
80.3
|
2.38
|
Holiday season.
Gains across the board.
|
January 2015
|
34
|
113.3
|
80.4
|
2.36
|
New year’s recovery.
|
February
|
33.5
|
113.4
|
80.5
|
2.40
|
|
March
|
31.9
|
112.4
|
79.8
|
2.50
|
The spring 90
begins.
|
April
|
31.4
|
111.7
|
79.4
|
2.53
|
|
May
|
30.6
|
110.8
|
78.7
|
2.57
|
End of week 11
Spring 90
|
June
|
29.7
|
109.0
|
77.6
|
2.61
|
To Date 6/18/15
|
July
|
|||||
August
|
|||||
(To Date) Averages
|
32.5
|
111.8
|
79.5
|
2.45
|
Week ending 6-18-15
|
There’s a chart
that goes with this table, but what I want you to see by the numbers in the total gain column, is that my total
weight gain is over 133 lbs., in the year. That’s ONLY two-and-a-half pounds a
week. Through exercise and diet and awareness, I managed to lose over 138 lbs.
for a net loss of 4.9 (might as well say 5 lbs.). This season of Bajai Boot Camp
included TWO 90 day fitness regimens; so for 180 days out of the past 365, I was
purposely and consciously in a fitness-disciplined state. The first 90 days I gave
up beer and alcohol; the second 90 I gave up wheat. (Giving up wheat gave me
better results.) I don’t have to imagine (or experiment) what the results would
be if I was not diligent in my diet & fitness regimen. (Diet is first for a
reason.)
Tracking this
weight has also shown me that my weight seems to fluctuate differently during
different seasons. There’s a table for that somewhere too.
Session
|
Gain
(lbs.)
|
Loss
|
Net
|
Total
Gain
|
Tot.
Loss
|
Total
|
I
|
9.0
|
6.0
|
3.0
|
9.0
|
6.0
|
3.0
|
II
|
4.0
|
6.5
|
-2.5
|
13
|
12.5
|
0.5
|
III
|
7.5
|
8.5
|
-1.0
|
20.5
|
21
|
-0.5
|
IV
|
7.0
|
6.0
|
1.0
|
27.5
|
27
|
-0.5
|
V
|
5.5
|
6.0
|
-0.5
|
33
|
33
|
0
|
VI
|
3.8
|
6.0
|
-2.2
|
36.8
|
39
|
-2.2
|
VII
|
6.3
|
7.5
|
-1.2
|
43.1
|
46.5
|
-3.4
|
VIII
|
6.8
|
6.2
|
0.6
|
49.9
|
52.7
|
-2.8
|
IX
|
1.8
|
1.2
|
0.6
|
51.7
|
53.9
|
-2.2
|
X
|
1.0
|
0.8
|
0.2
|
52.7
|
54.7
|
-2
|
XI
|
4
|
3
|
1
|
56.7
|
57.7
|
-2.2
|
XII
|
3
|
1.2
|
1.8
|
59.7
|
58.9
|
.8
|
XIII
|
5.2
|
5
|
.2
|
64.9
|
63.9
|
1
|
XIV
|
8.3
|
7
|
1.3
|
73.2
|
70.9
|
2.3
|
XV
|
9.7
|
7.8
|
1.9
|
82.9
|
78.7
|
4.2
|
XVI
|
7.8
|
9.3
|
-1.5
|
90.7
|
88
|
2.7
|
XVII
|
8.2
|
5.6
|
2.6
|
98.9
|
93.6
|
5.3
|
XVIII
|
2.3
|
4.8
|
-2.5
|
101.2
|
98.4
|
2.8
|
XIX
|
2.9
|
4
|
-1.1
|
104.1
|
102.4
|
1.7
|
XX
|
4.4
|
4.2
|
.2
|
108.5
|
106.6
|
1.9
|
XXI
|
3.4
|
4.6
|
-1.2
|
111.9
|
111.2
|
.7
|
XXII
|
6.4
|
6.0
|
.4
|
118.3
|
117.2
|
1.1
|
XXIII
|
2.4
|
3.4
|
-1
|
120.7
|
120.6
|
.1
|
XXIV
|
3.2
|
8.2
|
-5
|
123.9
|
128.8
|
-4.9
|
XXV
|
5
|
5.4
|
-0.4
|
128.9
|
134.2
|
-5.3
|
XXVI
|
4.6
|
4.2
|
0.4
|
133.5
|
138.4
|
-4.9
|
Below is the chart that goes with this table. The x axis (going across) is a Session (a two week period). The y axis (up & down) is a weight value. If I gained more weight that I lost in two weeks, that value show up there. For example from Sessions 1 - 3 I lost more weight that I gained. During the Winter Sessions, I was gaining weight. There's a Seasonal table down below - for those who like that kind of stuff.
According to
this data, as you can probably imagine, weight loss occurs, or seems easier in
spring and summer. Autumn, I didn’t gain much, nor did I lose much. Still, I gained
more than I lost. We will check again next season and see if the stats remain
constant. We can see if I’m doing better, or slowing down.
Pounds
Gained/Lost by Chapter (Season)
2014 - 2015
|
||
Gained
|
Lost
|
|
Summer I
|
43.1
|
46.5
|
Autumn II
|
21.8
|
17.4
|
Winter III
|
43.8
|
42.7
|
Spring IV
|
29.4
|
36
|
Total
|
133.5
|
138.4
|
End of Chapter
IV
End of Year –
what will this day look like?? It rained... I went to the YMCA... Continued Here.
