Session III 72014 – 80214 – A new book & and new session… it’s
like a new day, a new lover. It’s the anticipation of … correcting past
mistakes, maybe? – that’s exciting. These first two sessions seemed to go on
for a long time. Hard to believe it’s only been 31 days. How much further away
am I from June 19th?
I think I’ve
trained more than the beginning of the last Bajai Boot Camp, but not outside.
Something is keeping me from training out in the park and it’s probably the
people – or maybe it’s the muddy ground – it has been raining a lot, more than
usual, whatever usual is.
I want to ease
myself away from two habits. First is tea, which is more of an addiction –
actually sugar is the addiction, but I think the caffeine in tea has me hooked
as well. Second is bitstrips, which began as a creative outlet and has grown
into a habit and may even be turning into an addiction. I’ll need discipline…
and a place to transfer my energy. Maybe fitness or more reading/study or
esoteric science, or healing sciences.
Speaking of
bitstrips, I wanted to note that it seems to be more about the ratings and
views and feedback and attention than the story. They are running neck and neck
in the race for satisfaction. I should have enough of a following now that I
can put an episode up and leave it until the next time I publish and address
comments at that time. The un-chat chatbar has been stirring emotions, which I
need to stay away from also.
72014 [Sunday #32] – wake
189 E! – cool morning, woke with alarm, then back to sleep for half an
hour. Peas/beans TCB, et al for bkst and was hungry again by the time I got to
work. Strong 6 up the El steps.
Gig: pull ups
& chin ups again today. If I can stay away from bitstrips I can get more
done and focus energy on this afternoon’s work out.
Counting sets
instead of reps [a set is pull ups then shadow box then chin ups.] [3 so far].
I need to do
lunge squats today too. Let’s build up some energy and go to the Y after work.
Sundays at the Y have been good to me lately.
YMCA – Special
Forces. Squats/Pushups. 140 lbs 13 – 1; 1 – 13 38 minutes about 800 calories,
204 reps, each. Then 3 sets of leg extensions, 15 – 12 – 10 from 180 – 225
lbs. 1365 cals in 2:04.
Starting protein
today too. Small shake, nothing fancy. Every other day or every third day.
Don’t want girth, lean muscle. Maybe it’s just after heavy work, 1 tbsp w/
water & blueberries.
I wonder if I
can break for an hour or 90 minutes and work out again… upper body? I must
stretch too. That’s a freekin workout!
72114 [Monday #33] – wake
189 37/48 sore legs of course. Slept til 7-ish but still sleepy. Bizarro
dreams of ambulance, party, Paris and le tour d’Eifel. One pretty substantial
hit. Numbers changed. Nice way to start the day.
Gonna make that
march to the market, about an hour round trip, in boots. No rush.
1:20 – 685
calories inc. shopping, let it go another hour & see what happens. 2:20 =
1014 calories.
YMCA – PRE SPIN
Vanity work.
1. Incline Press
+ Pull ups.
a. Press 110 x 6, 10* (* increase wt 120 in
new starting point) 120 x 4
b. Pull ups 6, 8, (full down) 5, 5,
2. Dumbbell
Flies + Triceps kick backs 40 lbs.
a. flies – 12, 10, 10
b. kicks 3 x 10 each, (with momentum)
3. low flies +
barbell wrist curls
a. flies 25 lbs (heavy, but no turning back)
3 sets of 5
b. wrist curls bar + 10 – 15, bar + 20lbs 2 x
10
Giving today a 7
based on incline press, pull ups and strong spin class. Legs are rockin’!!!
72214 [Tuesday #34] – wake
186 33/50. Lost 3 lbs and kept the digits. Wonder what caused this loss?
The walk, lifting, spin class, protein last two days?
Sore legs… 4
going up the El steps.
Bkft: chicken,
shrooms, onions, tomatoes, spinach.
Sleep was
interrupted by crickets, barking, car alarms, but woke up okay.
Movement stuff,
swiss ball back bends/stretch, modified crescents, core becoming more stable. I
think this is the anniversary of the left shoulder injury.
FLASHBACK: a year ago today I was 188, two lbs
heavier, but my body fat and H2O numbers were better. I was squatting 320 lbs.
I’d just done 50 easy reps in 5 sets. My max reps set was 12, then I went to
bench press a “mere” 190lbs, 3rd set I felt and heard the shoulder go.
Let’s more on… that last year of rehab is documented.
Got through TGX
and aqua pretty well. Chicken wrap, pre-post sessions. [ ½ each time]. Probably
don’t need dinner. Wonder how long the weight will stay here.
6 day – social
interaction.
72314 [Wednesday #35] – wake 188 35/49:
Long sleep and I
think it was good. Woke with a slight headache… caffeine withdrawal?
I was beat down
yesterday, in bed around 9PM.
Lamb, beans,
spinach, cheese, shrooms breakfast, tea + ½ cup more. Got an extra 30 mins
sleep.. solid! Battling mild headache @ work. Seems to be the base of the
neck../upper back. YGX Later today.
9Am and I’ve
been striking out so far today. It will change. Got 1 – 1300-ish.
Nose bleed?
Really?? Not bad, healed up right away. I used to get nose bleeds often as a
child.
YGX – I started
weak and droopy, got a surge of energy and came through strong. 6 day, based on
the class, nice come back. shake w/ fruit BTW.
72414 [Thursday #36] – wake
188 30/53: Cool, woke at the alarm +30 minutes. Morning stretch, swiss ball
back bends, shoulder openers, neck work, rolls – big breakfast [Lamb, egg
whites, fixins – felt strong after.]
6 – up the El
steps.
3rd
base – made it through the day. Made it to temple, pull day and Aqua aerobics.
It’s a new Thursday thing.
TEMPLE GYM –
Pulls
Pull ups – 4
sets different styles, not mant reps tho.
BB rows reverse
grip 35? Lb plates + upright plate rows.
DB shrugs – 70
lbs seated as I recall 3 x 10 at least
Shin flex – 70
lb db & 1-arm bent row combo
Db curls
standing and seated bent flies, started at 22.5, 25, 27.5 to 30s got 10 each,
then did a short set with 35s. maybe 3 each.
Going for the
homer… base hit drives a runner home. That’s been the norm – even if I don’t
record them every day, it’s pretty much always a home run. The trouble comes
when I don’t get a hit, but that rarely occurs. Aqua aerobics next, should be
fun.
Thursday aqua
was bangin’!! & fun. I didn’t find it too tough, but it was challenging.
Anticipating the soreness – but from the weights or the water?
It’s a weird
one, but a 6 day for sure. How many more times can I take this class? I may be
able to take it regularly during the semester.
72514 [Friday #37] – wake 188 E! Good sleep, cool weather – 30 minutes extra.
Bizarre dream f. Anjana.
Anyway, no
exercise this morning. Long shower, etc. Chicken mix for breakfast. At this
point feeling like a Temple legs Friday, & pizza Friday too.
Base hit !!
Double, 3rd base.
Pizza Friday may
count as a cheat day, but still want to hit legs at temple.
Let’s give today
a 7 – with the minor exception of this morning’s phone call [but the social
interaction made up for that] 7 the 6th anniversary of dad’s transcendence.
How good is it that I can give this day a 7 [out of 7] in spite of what would
seem to like negative circumstances.
I asked my
question of the introvert at the gym. I think I willed her to me or predicted
the situation/scenario. Also bestowed blessings upon my Leo friend. I have
still to communicate that I know our friendship will remain platonic, that will
make her more comfortable I think.
And LEGS DAY!!!
Leg press – Many
sets and combos of calf presses on the lower end. The static holds were as
usual except I put the lower weights on the top pegs. Don’t know if that makes
a difference or not.
Left side hip
soreness again. The usual spot.
Seated calf
raises – pushed the weight up to 3 45lb plates [135 lbs.?] nice!!
Front squats –
bar +25s x 10… so I added 10 lbs and did 4 more sets of about 6, starting from
the bottom in a deep squat and curling the weight up… once… this should help
something.
Leg extensions –
singles 25 to start +10+10+10 about 10 reps, then 8s then maybe down to 6 as
the weight increased.
Standing leg
curls hard with 25 lbs. (max) I need to do these more.
Stretch out – 90
minutes about.. walk down broad street, leisurely pace.
Duck rice
spinach dinner, & lots of water.
72614 [Saturday #38] – Luau: wake
192 33/50 – woke by alarm, plus 30, seems to be the habit. Rt nostril
stuffy. Small but early base hit.
Let’s recap
yesterday’s eating.
Breakfast:
chicken, veggie stir fry.
Trailmix –
standard work practice
Pizza Friday – 2
slices, Buffalo chicken
Cherries on
cherry st.
Protein drink
& fruit post workout [legs]
Duck, rice &
spinach @ Aksum w/ The Llama
Today:
No need for
breakfast, just tea. Just nibble on some trail mix til lunch.
Pulls and
shoulder work @ gig. Getting some work in at the gig. Pull ups, dumbbell work.
Have to start doing db work, incline vs. straddled for better balance. The shoulder can support side planks, no weight,
no leg lifts… yet. Shadow boxing – I probably get a good bit of exercise in today.
Stuff I normally don’t do. Try curling dbs from a deep squat on a riser. This
lasted part of the morning.
Luau today – be
disciplined.
Looks gloomy
out.
Toughness
conditioning must be constant – add more high side plank T’s to the mix.
Garden salad for
lunch. Next stop Luau.
I think I was
pretty good at the Luau. Drank a lot, well maybe 3 dark & stormies, ate
mostly protein. We’ll see what the numbers say tomorrow.
72714 [Sunday #39] – wake
192 32/51 – brunch with Sheyna & Persus, hang with Mr. C and company
and back home. Today is looking like a 4 day, but hoping… working to get some
chores done.
Dial in the
diet, the nutrition, new session, new month coming. Reduce carb intake. Skip
meals on off days. Two days on, 1 off – or bodyweight. Cardio Daily, bust these
17 lbs. UGH. Guess I’ll be eating more meat.
Green tea supps
& red yeast rice. Stay on top of info. Diet is the last hurdle. 4 day of
rest.
72814 [Monday #40] – wake
188.5 27/55 – more like it. I like the recovery, considering I didn’t
exercise, but my BF is way up from last year. I wonder if the scale if off.
Will have to take a look, maybe it needs resetting. [It may be set to ‘female’
if so that would mean my numbers have been off for a long time.. oh well.].
Ate several
meals, mostly protein. Did chores. The body could be close to where I want it
to be, I just have to take it a bit further.
Slept pretty
well. Cool. Rain. Up & movement stuff, Up-upper body, shoulder movement,
etc. back bends, upper back, stretches.
Breakfast:
beans, TCB, cucumbers & tomatoes & cheese. May have to ease the cheese.
Moving towards
bodybuilding segment of BBC IV – the long way back.
The body is
close to where I want it. I need to tweak the diet and a bit of the workout
& be more consistent, focused, disciplined. I give myself permission to
spend more on food, but I’m not going to get carried away. I need to go through
my supplements as well.
YMCA Chest &
triceps [old school]
Flat DB press:
warm up set of 20 [40 lbs] 3 more sets w/ 50s to fail, or near enough w/o a
spotter.
Incline flies 35
lbs 3 x 10+/-
DB pull over 50
lbs. 3 x 10 +/-
Rope Pull downs
– 70, 80, 90, to failure.
Skull crushers:
ez bar: 10s then 15 lbs each side. 3 sets.
DB triceps press
[behind the neck] 50 lbs 3x6 – this was heavier than expected but it was the
last exercise, so fatigue may play a factor.
This is the
plan. I’ve been moving in this direction, just needed a kick. Phase out pizza.
Shin Flex 70 lbs
(about) 3 sets 20+ reps, with wrist curls.. [super sets] – I don’t have to go
exactly like the host. Barbell wrist curls 10s then 15 lbs each side. This is
the weight.
Feeling good in
the chest already.
Cycling This
eve, about 4 hours away. Got to eat again. Got trail mix tho.
Don’t Talk
Don’t brag
Just do the
work!
Stay quiet and
let the results do the talking.
Post workout
protein drink w/ live fruit. Walk home from the Y, 2.5 miles, no problem.
El stop
double-double 5.
Home run – Body
is in recovery and doing very well.
Chicken and
lentils before spin. [Get thighs]
Eat more on days
off, reduce portions, and be mindful of what I eat.
Handstand w/ the
wall, before spin. Felt the shoulder, but didn’t fall.
Strong cycling
class – or maybe I didn’t work that hard. Triceps were ringing!
Chillax for a bit
and stretch maybe, and read. Chores & sleep. Let’s see what things look
like tomorrow.
Hands cramping,
from lifting? Is something lacking? More hydration, I think.
72914 [Tuesday #41] – Wake
186.5 31/52 – I was looking forward to these results. Walking seems to be
the key. Should’ve figured that out from Zurich. So at least once a week I have
to walk from the Y, to and from the market and/or down Broad st. Still lots of
good weather left.
Ate many meals
yesterday, mostly protein, but I moved around a lot as well. That’s the trick.
[have to adopt this at the gig]. One cup of tea before workout. Remain
cognizant of carb intake. Under 150 grams? Biggest is probably the trail mix.
Bkft: Lamb, eggs
whites, tomatoes, cheese, spinach.
Woke with the
alarm 4am – but wasted 35 minutes. I will have to get up and do pushups or
something to stimulate the HR, blood flow and motivation.
TGX & Aqua
Today… Proposed schedule – let’s see if it pans out.
Functional
Fitness at the Y – almost forgot about that again!
Dinner with mom
– Thursday [Maybe Y Later.. Pull day]? Or park or home or walk home. .
Friday Temple
legs –
Saturday – Pull
day YMCA
Sunday - /
off maybe? A schedule might help. More
activity at the job.
Stay off the net
as much as possible.
Got 1 – so far.
Can I get up
& run for 20 minutes? Up at 4 or run 4:30 – some cardio down the park. Do I
want to know what’s out there then?
TGX was okay –
just two people. Got some leg presses and calf presses and leg extensions in
before class. Aqua was good too. Energetic.
Actually did a
little work on the ball before bed. Ate lentils & chicken & kale, last
meal, but late.
73014 [Wednesday #42] – wake 188 23/53 – re-calibrated scale for
‘athlete’ – maybe it made a difference.
Got up with the
alarm 4am – slept relatively well … cool night. Seems like there’s a little
fall in the air. Augusts seem to have been cool for the past few years.
Am cardio – lots
of running in place, side to side, jacks, shadow boxing and added 8 lbs to the
mix. Went 23 minutes, then back Swissball, back bends, back stretches and neck
work. [neck work seems to be the right move at this point.] I want to
strengthen the neck so my head doesn’t hang down.
Bkft: Beans,
shrooms, lamb, cucumber, tomatoes – My nose runs when I eat beans. Got some movement going at the gig. Got to
fight lethargy.
Very low energy
today at the gig. Did I mention that ½ cup of tea? Only been going hard for two
days, but doing extra exercise too.
Pushed it at
YGX… was strong and energetic, as I remember it. Getting my mind into the game.
NO-X pre-workout
drink. Turkey burger, tom, shrooms (no cheese all day) before YGX. Workout
stack & BCAAs before & pistachios after. Didn’t feel hungry… more cuts,
maybe some stretch, light lifting, before bed. Cup of tea for sure. Feeling
good, deserving it, loving it.
Walked to the
bus stop, like back in the day. About 20 minutes?
73114 [Thursday #43] – waxing crescent in Virgo (today starting
to add the phase of the moon to see if a detectable pattern emerges: wake 188 34/48… So much for walking.
Woke with the alarm + 30 minutes.
Morning work –
calisthenics run in place, cardio, etc. back bends and ball work. Got a routine
together for core, but felt weak.
Bkft: chicken,
shrooms & beans, small portion. Felt hungry at work early. Dropped one,
base hit. Body should be adjusted.
Still feel the
chest & triceps from Monday’s training. Legs tomorrow at temple.
Normal lunch but
felt hungry right before. Smaller portion for breakfast 7 no trail mix to munch
on. Second base.
I feel weak,
heavy, sleepy. This is why I don’t get up at $AM on days off. I don’t have to
sit around the house all day off Saturday. I’m thinking… Run.
I did have cherries,
blueberries and strawberries to nibble on, but still the energy felt low.
Dinner at Mom’s,
then #4 came strong, when I got home. Was thinking I wouldn’t get the run
today. 5 – day, due to morning calisthenics, otherwise no work out.
AUGUST is here….
80114 [Friday #44] – waxing crescent in Libra. Wake 188 21/55.
Woke with the
alarm – by the alarm actually. Got up and exercised 45 minutes. I’ve got a
routine now that includes neck and core work.
Breakfast –
eggwhite omlete w/ shrooms, toms, spinach, cheese ½ cup of tea… not ‘craving’
tea, but had 3 cups yesterday.
Thinking…
planning leg day at Temple, similar to last week. May or may not include dead
lifts or back squats. Thinking front squats. Thinking front squat are more of a
leg day thing, back squats for spec forces.
El steps
normal.. 5
Another low
energy day @ work. Moon is waxing crescent, let’s keep track of moon &
energy flow.
Trying to work
myself into a ‘serious’ bodybuilding regimen. Weekends will be essential and
will have to slip short ones in if I pick up more sessions at Temple. Let’s
push some weight today.
Not just legs
but Annihilation Legs!!!
Leg press: Many
sets, + calf presses and pushed 100 – 1200 lbs off the pins. 2 warm up sets of
close to 30 reps.
Seated calf
raises – 3, 45s+1 25
Leg extension:
Plates – progressive – 35+25+15…. Keep going. Hard on the shin, maybe wraps for
extra cushion.
Standing leg
curl 25+5
Cable leg press
– warm up set of 30 then 3 or 4 more for high thighs.
Shin flex – 80
lb. 3 x 15
Cable leg
extensions drop sets 100 reps…
Seated calf
press drop sets 100 reps.
Stretch and
outtie… 90s minutes.
80214 [Saturday #45] – waxing crescent – Libra. Wake 188 23/54 7AM. Cool 7 raining. Measuring
day a day early.
Top
|
98
|
|
Middle
|
91
|
|
Bottom
|
95
|
|
Under
|
96
|
These results
are good because they are steady and “inching’ downward, and bad because they
aren’t lowering fast enough for me. I should probably let the tape measure be a
bit snugger when I do it. For the sake of motivation I consider this a plateau,
which I will address immediately.
Morning work –
early base hit. Normal calisthenics – got a couple sets of pushups [25 ea.]
worked the back and neck, the balance stuff.
20 hours after
leg day the soreness is coming, but just slightly. Hoping it won’t be severe,
but mentally ready for it to be.
Breakfast;
almonds, blueberries, M&Ms and honey. Might get a second bkft before
heading out.
Top body parts
to grow and improve.
Legs – always
first. I want more inches, thickness, leanness & power & agility… for
life.
Back – lats
specifically. I want it thick enough to scare the fat & flab away.
Chest – upper
pecks. I need to blast these. They make my chest look slopey. So main chest
exercises will be inclines, until I get results!!!
18:15 legs are
still fine. Thank you Body. The Leg day DOMs never came as bad as I’d expected
it.
On the road with
mah roll dawg. Ate a lot, drank a lil bit. Will pay for it, but recovery time
has been pretty good these days.
Session
|
I
|
II
|
III
|
Gain
|
9
|
4.0
|
7.5
|
Loss
|
6
|
6.5
|
8.5
|
Net
|
3
|
-2.5
|
-1.0
|
Tot.
|
3
|
0.5
|
-0.5
|
End of Session 3
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