Chapter I [Summer]: Session I

Chapter I: Summer 61914 - 92714

Session I: 61914 – 70514

This year I want to do a better job of evaluating my days, my energy, my attitude, endurance, health and strength. Hopefully I will be able to detect a pattern. It may be a matter of behaviour, astrology (Mercury in retrograde for example), biorhythms, or some other factor(s). Of course, I always have lofty ideas at the beginning and somewhere along the way I lose interest. We will see what happens this year.

Unlike weights & measures, when it’s up to me to self evaluate; to come up with mental measurements of how I feel, things can become inaccurate, or imprecise – yet still a pattern might emerge.

Usually the first session is abbreviated, but this year it will be elongated to accommodate, well… me. Ha ha. The following sessions will be 14 days, except for the last session. Get it?

61914 [Thursday #1] – wake 188 21/55 –

Day 1, Bajai Boot Camp Four, The Long Road Back –

Sun salutations & stretching & abs at home. Chores – gonna get some in @ the Y before YGX. I can feel my body coming back. It’s a beautiful feeling and a sight to see as well. Keep it going. Use light weights, build endurance, don’t injure your self.

Pre-work YMCA

Bench Press & Shin Flex (60lbs?) & Calf raise (body) – 3 rounds BP 140lbs: 2x6 150lbs: 1x4

Incline Press & Pullovers & decline flies: 3 rounds. IP 100lbs: 2x4, 1x5  60?lbs 3 x 8 30lbs 3x10

	Weight	Sets/reps
Bench Press	140 lbs	2 x 6	150lbs	1 x 4
Shin flex	60? Lbs.	??
Calf Raises	Body wt	3 x 20-ish
Inc Press	100 lbs	2 x 4	1 x 5
Pullovers	60?	3 x 8				Add more
Decline flies	30’s lbs db	3 x 10				Add more
Pull ups	Body	3 x 3	Wide
Db curls	30 lbs	3 x 6
Leg extensions	120 – 165	3 x 10		Progressive		Legs were tight!!

YGX

Good participation especially in Special Forces [used timer] wore my ass out, but survived and feel good. Great way to start the year.

Social: Dollar stroll down B-more ave. had a Negra, but didn’t really have a taste for it.

62014 [Friday #2] – wake 189 E – feel like I undid the last few days, but not – morning movement and stretching. A bit of soreness from yesterday.

“Something in  the air” – very sleepy, hard to stay awake at work. Pizza Friday. Base hit.

Thighs sore from squats – upper body is not very sore despite chest work yesterday. Energy is Low. Still headed to temple to work legs, but may get some upper body in. I covered everything this week except running.

TEMPLE [Not just legs].

Leg Press – about 500 – 600 slow reps. Left glute acting up. Full holds 3x @ 1000+ lbs. Calf presses on the slide between press sets. Some light, deep presses at the end.

Calf raises on the smith 225 lbs.

Seated calf raises 3 sets [55+45+25] plates

Shin flex – 70 lbs. (can get 75 – 80 I think)

Floor press – static holds… 4 45 lb. plates on the smith. Working towards that strength.

Close grip press 135 lbs 3 sets, 5-4-6 reps – still have shoulder concerns.

So, the thighs felt better after the workout… Got through the workout but the energy is still low. My promised salmon salad at the Horse…

Social: Met Maasai at Savas, a couple of beers and some wings and world cup Futbol.

62114 [Saturday #3] – wake 191 – Wow, back to the top. No money in the bank. Chilled at work, napped when I got home. I can have a no-exercise day.

Woke ok with no hangover, after two beers last night. The energy draw can legitimately be recovery as I have trained and lifted most of the week. (I can make boxes for the workout days.)

Social: salmon Nicoise w/ the Llama @ Harvest. Iced tea, no beer or alcohol. Late sleep.

62214 [Sunday #4] – wake 191: No higher thank you. Chilled at the job. Decent run up the El steps. Solar plexus/chest… some-timey. HR is good, I think.

YMCA – made it, straight after work.

	weight	Reps
Bench Press	140 lbs	Not yet 10	2 sets	150 lbs	2 sets	Reps under 10, so no advance.
Crunches						b/w sets
Inc. press	100 lbs	3-4-5-5	4 sets			Matter of confidence with the shoulder
Military press	70 lbs	10 reps	3 sets	Increased to 75 lbs
Preacher curl	80 lbs	6-8 reps	3 sets			Rocked the first set, then focused.

Stretched and out – 60 minutes

Concerns: Left shoulder is strong but iffy, left glute/upper inner hip, still sore.

62314 [Monday #5] – wake 188.5: woke well, got much sleep. Early morning exercises, shadow boxing – w/gloves, squats, push ups, hydrants, & variations… 3 rounds. Good wake-up stuff. Feeling good getting up the el steps. Maybe some pushups at the gig.

Gig: 25 reverse pushups – that was all for the day.

Breakfast, lamb, spinach, tomatoes, peppers, cucumbers, cheese. Hungry again two hours later.

YMCA

Special Forces Monday: Deadlifts & dips: 190 lbs. 10 – 1 … stop.

Bent row 140 lbs 3 x 6

Skull crushers: barbell 20 lbs. (plates)

Wrist curls

Rev. bb curls (10 lbs on bar)

Then cycle class…  feeling very energetic (high) post YMCA – feel like doing pushups, but walking into my sanctuary usually makes me feel tired. Off tonight – most chores done… well not really. I can still shred and clean the bano. Let’s see what happens.

BTW – Love the feeling I get from lifting!!!

62414 [Tuesday #6] – wake 188.5 23/51 – numbers appear, just some movement & commix work. Waited too long to eat. Fruit shake (no supplements). Bkft, TCB (Turkey Canadian Bacon) & vegge mix. Lunch T-Burger, tom & cheese. Head to TGX & Aqua Box.

Upper body somewhat sore from yesterday. Got a lil left groin soreness. Feel energetic, but not using it. Got up the el steps good.

TGX (Temple Group eXercise) was active and energetic. Calorie burn was close to 1000 for the hour. Right about 60% participation. Aqua was good. It’s a good energy day.. Call it a 5-6. I haven’t really set the parameters yet.

62514 [Wednesday #7] – wake 188.5 23/53

Moderate – good sleep. Lamb & veggies for bkft. Good morning for a run, but I didn’t. Protein fruit drink 2d breakfast, then to the Y for Warrior Wednesday.

YMCA

Workout Wise this was a 6 (of 7) day.

Spec Forces: Squats & pushups 12 – 1, 1 – 12  140 lbs 36 minutes. Driven by fear. Fear of failing, quitting. I came back strong for the last two sets. I think I hit stride after the first 5 or 6 sets. This wiped me, but not completely.

Managed some bb curls, wrist curls, shin flex and leg extension countdown: 15 @165; 14@180; 13@195 (stretch break) 12@215; 11@ 235; 10@245 - !!!

Stretch and out. BCAA’s after and done before 3pm. Massage @ 7 – Got time to chill.

Massage evening – good comments on muscle growth, but I seem to be going too hard. Left side misaligned – shoulders too close to ears (pix). This was definitely a 6 day.

Trouble getting to sleep tho after the massage. 

Massage Day - Photo & Massage by Keanne.

62614 [Thursday #8] –  wake 188 22/55 got digits. Not a good sleeping night. Didn’t feel sleepy. Took an extra 30 minutes. No exercise or stretching. AM should be for stretching – yoga style, if not yoga itself.

Didn’t feel hungry this morning. H2O and some trail mix. First day back to work after 2. Legs are heavy, no doubt lumbered up the El steps, but I give it a 4 (out of 7).

Today is shaping up to be a 5 day, but we’ll see how YGX turns out. Very low appetite today. No breakfast, trail mix at work – less than usual, salad with turkey, beans, greens of course. Blueberries before the Y so let’s see… 4 up the El steps. Need to establish my chart.

7. Best possible, run up quickly, double step and not anywhere near out of breath at the top.

6. Good run up the steps, double step, slightly out of breath.

5. slow double step climb, out of breath at the top.

4. Practically walking, double step, low breath, sore body at the top.

3. Running up one step at a time.

2. walking up the steps, 1 at a time and/or a few double steps.

1. take the escalator. No energy or will to get up the steps. .

YGX made this a 6 day. Stronger w/ more endurance than usual. More but not too much participation (75%). Worked through the legs soreness.

62714 [Friday #9] – Wake 188 23/55 – Snooze, + an extra ½ hour. Legs are sore, but in that good way. Some lame-o leg/balance stretches … it’s a start. Gave myself a ‘5’ getting up the El steps, breath was good, felt the chest, but no issue.

Legs – upper thighs were sore all day. DOMS – hopefully I will remember how I managed this feat so I can do it again to see if the legs respond the same way.  Anyway – sore legs made Temple Legs Friday seem ridiculous, so I opted out. Came straight home and fell asleep for about 3 hours. Woke and did some stretches. Back bend stretches are required, I can feel and see myself bending forward.

Straighten up SOMA.

I’ll give today a 4 of 7. 4 days require no exercise and usually have me catching up on rest, chores and stuff, I’d rather not do.

62814 [Saturday #10] – wake 188 31/50 Day 10 – woo hoo!!! Maintaining. This mind control thing doesn’t seem to be working, but I’m not mad. Maybe get to Temple today. Legs are still sore, but Day 2 (or is it day 3?) I’ve got to work them again. So perhaps temple after work today. Then get the AC for Tet.

Temple Legs:

Leg Press/Sled – slow and low, no records, not much weight, I just wanted to get some deep presses. Didn’t do any holds, but I did feel it in t he left hip. Must be misalignment.

Front barbell squats – Bar-10s-15s-20s:

Leg extensions – No big deal.

Stretch… my stretching needs to improve a LOT!!

Give today a 5 – a high five, but not high enough to make it a six.

62914 [Sunday #11] – wake 188 32/49: Vivid dreams, wandering around a mall, shirtless, the Llama grabs and has shirts for me. And I also find out he’s sold my car and got another one for me.

Wander
To dream that you are wandering suggests that you are searching for some direction in your life. You are lacking motivation. Alternatively, the dream represents a transformation

To dream that you are shirtless or that you lost your shirt signifies financial worry, monetary lost or risky endeavor.

Mall
To dream that you are at the mall symbolizes the choices, decisions and options you have in your waking life. These choices will help shape who you are as a person. You are trying to establish your identity and sense of self. Alternatively, the dream suggests that you are trying to make a favorable impression on someone. The mall is also symbolic of materialism and the need to keep up with the trends, fads, and/or the latest technology. Consider the type and name of stores that you see in your dreams.

To dream that your car has been stolen indicates that you are being stripped of your identity. This may relate to losing your job, a failed relationship, or some situation which has played a significant role in your identity and who you are as a person.

Some interesting interpretations. It should be noted that the Llama is one of my best friends, so replacing my shirt & my car, is in line with his personality.  But back to my day.

Woke before the alarm and waited for it. I thought it was Monday.

Morning Work: warm up and back bend work, loosening up the low back & hips must become a regular practice. Already feeling good this morning – feeling I caught up Legs feel good too.

High 5 up the el steps – want to give it a 6, but for real… little out of breath when I got to the top… but enough. I don’t think an energy interval like that will not cause heavy breathing. So it is a 6 according to my chart. [geeze this can get confusing.]

YMCA

Giving this a high 6 – the energy was moderate and I’m still sore in a few spots.

Bench Press: 140 x 10 – goal reached. New minimum is 150 lbs. (150 x 6, 2 sets) 155 x 5 1 set – I give myself permission to max at 170, or 175. Try to stay 25 lbs ahead of my minimum. I’d be very happy to get to 200 – 225 by the end of the year, with no injuries. That would be sweet to be able to pump 225 for 10 reps. But as I recall it was a better feeling than a look. I think I should be going for the look over the strength. [this could change.]

Shin flex – wt no longer matters 3 sets to failure, usually between 15 – 25 reps.

Incline press 105 (advanced) 4-5-6-7 reps. This seems to be how it’s progressing. At some point I’ll get to 10 reps – left shoulder concern – but holds up.

Barbell shrug: 185 ish 200+ is too much

Incline db press – 45s; 10 – 7 – 10

Bent bb row – 140  3 x 6 (kind of jerky, but working on it) +

Db curls – 30 lbs – match 3 x 6 ea.

Wrist curls Bar +20 each

Wrist flex 10 lb plate

Back stretches, swiss ball & yoga moves. 60 mins work, 30 mins stretch.

63014 [Monday #12] – wake 189 22/53 – wondering where this pound came from. Thought I made it through the weekend with no weight gain. Oh well, not mad, just curious. Is it muscle, water or fat? Doubtful it’s fat as I’ve trained all weekend.. my guess/hope is muscle.

AM work – warm up & lower back bend work and stretches – working on crescents, cobra, inch-worm and runners lunges, camel & twists. How long til I feel/see results? More flexibility please.

Pretty mellow day at the gig ready to dead lift and dip. Maybe I’ll get through the whole sequence this time, progress. Been a good day so far.

YMCA

Dead lifts standard 225 – 285, 4 or 5 sets low reps & vanity work. Arms triceps & shoulders. Then spin, a 6 day. Got it in w/ strength and energy. Odd pain in left knee, doesn’t feel like muscle or joint. Activated when I stand, or bend knee.

JULY

70114 [Tuesday #13] – WAKE 188 24/53 – off day and lazy but trying to get out. Back bend stretches and an AM nap, in addition to sleeping late.

Decided to walk like Zurich, packed workout stuff tho, walked the woods and up hill was hard.. solar plexus & short breath [it was hot]. What’s the issue? Sometimes yes, sometimes no…

Jump rope and lateral hop-suicides. I feel lame, short breath, low energy. It’s a LONG ROAD back. I don’t think I could do my class.

Took the 34 to clark park, then remembered I wanted to go to broad st Diner for salmon salad. I think I picked the hottest day of the year to train outside. OY! No wonder I made it to the Y – this is a 6 day.

YMCA –

3 rounds of calisthenics including full but slow burpees – basically I did the 3 rounds of my class.

Weight training

105 lbs, incline press 5-6-7-8 [progress].

Triceps kick backs 30 lbs 8 – 10 [35lbs] 10 – 12

Decline fly/press 40 lbs x 12 – then switched to proper flies wide out 10 & 10 what a difference. Got to expand the chest, open it up and get better and more breath.

Preacher EZ bar 60 lbs +bar 6 – 7 momentum. Still don’t really have this down yet, so keep at it, every other or every 3^rd day. Just freekin’ do it.

Barbell military press bar only 10 reps + 20 lbs 8 reps – then I got chills, I took this as I sign that I was done.

Stretches

Back bends swiss ball, crescents, neck rolls – 90 minutes total and out.

70214 [Wednesday #14] – Bitstrips anniversary (Maybe add a pic) – wake 186 22/54 Choppy sleep. Hot day yesterday. Up the El steps double.. (cross over) gave this a 7 – made the train, recovery was quick.

YMCA warrior Wednesday

 

Another strong 6 day

Warm ups 10 minutes

Special Forces 70 lbs front squats & pushups 12 – 1: 1 – 12 35 minutes. I really didn’t think I’d make it. The strategy is go right past 1 with no break and start up the count again. Once I’ve made the commitment, I’m there.

Close grip press 70-90-110 focus on the neg: 10 – 8 – 6 reps.

Biceps work. Ok

(I may have done some wrist curls as well.)  OK!!

Back bends Swiss ball. Crescent, cobra, thigh stretch 30 mins…. 90 mins total.

Massage & duck dinner at Vietnam Café.

6 Day lots of walking.

Sleep was rough. I was tired but not sleepy. I need some way to wind down after an active day. I should develop a calming ritual. Rain and sweat…

70314 [Thursday #15] – Wake 188 23/54: not hungry, blueberries, tea & cherries. Wake up was hard – below normal, maybe a 3 of 7.

Up the El steps strong, close to a 7 but give it a 6. I’m feeling off today, maybe a bit confused. Not as sharp as usual. Wonder what it is. Lack of sleep? Or the duck? Or something else. This could be the take-a-break signal.

I wanted to give this day a 5, but after YGX boost it to a low 6, but a 6 still. The class was strong and energetic. Participation was normal, 60-70%, breath was good. Not tired or sleepy. Energized, maybe too energized, need to a relax session to sleep.

70414 [Friday #16] – Wake 188  24/54: Cheat Day giving it a 4 – no exercise. Pizza @ Tet’s and nothing nutritious at work. El steps – a solid 6. Chilled at home, no dinner… pizza was enough.

70514 [Saturday #17] – wake 191 35/48 – the results of cheat day. Pretty good sleep, cool dreams (Chum Chum) woke good, but took an extra 30 anyway. Back to beans and lentils for bkft. Salad for lunch, Hit a triple. Elimination has been good, normal, on time. Probably no exercise today, but hopefully no alcohol or BBQ, but still socialize.

Home run today – I expect more. Have to check if this is a typical after cheat days. I’m expecting a 4 day today. No exercise.

#5 at harvest – getting the job done. Hanging with the elder ladies & the Llama’s Momma at Harvest. #6 – good work, Body. Lots of liquids @ Harvest.

End of session 1 – Evaluation – Despite a few ups and downs the weight has stayed pretty steady, around 188. Looks like I’ve managed to work out about 90% of the time. The body is looking better overall, more lean, more tight, more fit. The shoulder is healing. I’m bench pressing. Legs strong, but the left side is lagging… strength, energy and attitude are good. 

Another weight chart. This one tracks gains and losses session by session…

Session	I
Gain	9
Loss	6
Net	3
Tot.	3