Session VI 83114 – 91314 – Coming into this session off of a
vacation and a new 90 day mission of renewal and physique make-over. It’s
exciting. So far I’ve been perfect with the morning cardio. I’ve gotten at
least 20 minutes and even when I’m not feeling up to it, I get up for it
whether it’s been 4 AM or early afternoon. This is one reason I like working
days; it helps me get up and going early. Some of the challenges I see this
session is a visit to New Haven. I will have time to get the cardio done on
departure day from Philly and I’ll probably be able to train a few days while
I’m up there, (she’s into exercise too). But being out of the routine is always
a yellow/caution flag for me.
Group exercise
at Temple resumes this session as does the YMCA. Mondays and Tuesdays are
double aerobics days so lifting will be a “maybe.” I may have to adjust my 2-on
1-off schedule. Wednesdays I can train/lift before I teach the Aqua Box session
at Temple, and I can also lift if necessary before I take the aqua aerobics
session on Thursdays.
Also, went the
first week without an alcoholic beverage. It’s not a big deal, because I’m not
an alcoholic, yet I feel it’s worth mentioning… for the discipline. It’s been
said that anything we do for three weeks becomes a habit. Fitness in general is
already a habit for me; this 90 day thing is a session within a session and the
habit I’ve yet to form is daily cardio exercise dedicated to a goal. It’s GOT
to do SOMETHING!!! 11 more weeks to go.
83114 [Sunday #74] - Waxing Crescent in
Scorpio Wake 187.6 – 19 – 59 – 42
(rounded)
Start of week 2 – first full week with
the new scale, so I’m sure I’ll be obsessed for a while. No need to fight it,
just roll with it and let it run its course.
Allowed myself 20 extra minutes before
I dragged [it wasn’t that bad] myself out of bed and made it through the
cardio. I managed a few easy burpees, plank-jack-pushups and the mat running.
Mostly it’s running in place and lots of jumping/hopping, quasi-plyo stuff. It
does the job. Good sweat, wakes me up, HR in the target zone & hopefully
burning fat.
By the end of this week I’ll have a
table to track this progress.
This new scale is modulated to 0.1 and
I’m tempted toward this level of accuracy, however for everything except weight
I may round up or down to the 0.5 [um, or not] just for my memory’s sake.
Feeling the legs!! Thinking chest and
tris today at the Y. I can probably go a bit longer than last week.
Y is closed! Home work – that means
unlimited time, but I could get distracted.
CHEST DAY – House of Chang Fitness:
Because I am training at home I gave myself extra sets to do. I pushed through
a little harder and I feel a little stronger. Although I didn’t have enough
energy, strength or drive to do triceps, so I will postpone them until Labor
Day.
Incline bench press
|
40 lbs
|
5 sets: 16-18-(3x15)
|
Ready to move to 45 lbs…. although
one of my weights was a touch lighter than that other.
|
Flat Flies
|
30 lbs
|
5 sets: 16 – 17 – 12*-10- 10
|
*took it wider with straighter arms,
felt great!
|
Incline hammer flies
|
10 lbs 16 reps
Increased to 12 7 got 15 reps
|
20 lbs is the wt.
10-10-6
|
This one was new. High incline, grip
palms down, arms straight(-ish) open & close. Worked up to 20 lbs dbs.
Looking to hit high pecks.
|
Flat/mat presses
|
50 lbs
|
3 x 10 – keep this one simple.
|
Brought the 50s up for this set and
actually felt stronger towards the end, but exhausted when I stopped.
|
It was nice to be able to take my time
through this routine and to know I can do a solid chest routine at home.
Protein shake with blue & straw berries after. No dinner per se. Just some
snacks.
NOTE: easing the Apple Cider Vinegar
back into the rotation. This was a staple a few years back. it may turn out to
be a significant aid in reaching my goals.
 |
| Weight Chart: August 2014 |
SEPTEMBER
90114 [Monday #75] - Waxing Crescent in
Scorpio [Labor day]: Hello September – starting off pretty good. Wake 186.8
17.6 60.3 42.8
AM cardio – actually felt strong, but
my legs were still sore from leg day. Made it through though. Damn burpees. But
the real reason is inadequate upper body strength to hit those pushups.
Speaking of… 15 PJP’s.
Bkft – beans peppers, lamb, etc. ACV
before cardio.
#1 @ the gig. Legs sore. 100
weightless leg curls @ the end of cardio. Got to condition the hammies… over
work for progress. Really… just don’t forget them.
Contemplating arms today at home.
Triceps from yesterday & biceps for tomorrow, wrists/forearms. Then
tomorrow, more focus on back and upper back. .
Two today, curious.
HOME WORK – ARMS
Standing
Triceps extension
|
40
lbs: 16-12-13-10-16
|
This
was tough. I thought I’d go to 50 lbs.
|
Triceps
kickbacks
|
20
lbs 16 each
30
lbs: 3 x 15
|
I
can do 35s at a gym, but hv to do 40s at home.
|
Alternating
db curls
|
30
lbs.: 10-8*-6
|
*
left shoulder felt the soreness/strain.
|
Bench
dips
|
5
x 20
|
I
got tired, although I was doing other stuff between sets.
Working
at home…
|
Hot, humid,
sweaty. Take that fat. I can take this though. All summer, didn’t use the AC. Now fall is on the way and
‘heatwave!!’
Third base late:
Chicken thighs, shrooms for dinner. Lox onions & swizz for lunch at the
diner. Too much tea today. We will check the results Tuesday.
I found a
workout journal from 2005. I am about the same weight, minus a couple of
pounds, but I’m not lifting nearly as heavy. Not riding my bike or walking as
far. However back then I wasn’t teaching fitness or spinning classes. It’s a
different time and a different, yet better body that’s almost ten years… dare I
say… older??
Right knee
blistered & popped… grrr. In bed early.
90214 [Tuesday #76] – First Quarter
Sagittarius wake 185.8 19.6 58.6 41.8
Up strong with
the alarm. Anxious to get up actually. Told myself ‘light cardio’ this morning,
but I went hard, got sweaty nonetheless and it was fabulous (I wanted to film
it). 15 no-pushup burpees and some pushups, frog stretch, leg curls, bow
stretch – these are priorities.
I noticed Monday
that my walk to the train station has quickened from 8-9 minutes to 6-7
minutes. I was impressed and surprised. This is consistent with the lower
weight and higher energy. Keep at it.
Temple season
opener today. Never know what to expect, so I expect the best.
No ACV this
morning – wonder if that will make a difference. #1 – A taco grande… amaze. New
bites on the left pinky, [swollen] – we discussed this. I suspect spiders.
#2 – tuna salad
and greens for lunch. Split this into two meals so I can eat before Temple.
Need some backup
exercises in case the gym is crowded. Shouldn’t be though, 2p – 5p is a lull.
TEMPLE backs the
plan: DB row, pull ups, straight arm pull down, shrugs, thinking I have time
for 3 – 4 stations.
Headed for TU
for opening day. I’m psyched!! Plus, back workout. I’m starting this season in
the best condition I can remember.
Temple – the gym
was heavy but not too packed. Managed to work around the hindrances.
Seated
Cable lat pull.
|
Not
sure of the weight 42.7 maybe
|
Got
4 sets a warm up of 15 then never again.
|
This was tougher than I thought. Full
pulls to the body.
|
1
arm rows
|
60
lbs no wraps
4
sets…
|
10-12-15-15
|
I had to work up to 15 reps and then
had to do a pause with the left side.
|
Barbell
shrugs
|
225
lbs off the squat rack
|
4
sets, I’m sure I got more than 10 reps per set.
|
Had to resist the temptation to use
momentum.
|
EZ
curl bar upright row
|
70
lbs.
|
4
x 10? Not sure I made it to 15.
|
I think the IBC
is going to be hit-or-miss for the next three to four weeks. I will have to
look into alternatives around campus, the Y at home, or maybe a short
membership at 12th st. or cross fit.
Cardio Sculpt –
Good session. Didn’t get much feedback from the crowd (lots of sweat though).
Some regulars came back. that was satisfying. Coached most of it… did legs on
the beach. It was pretty easy for me. Literally sweat drips were all over the
floor. [It was a hot day.] I think they got a good workout.
Aqua Box was
good too. I should work the cardio w/ more noodles.
I think I was in
bed by 2100. A combination of boredom and lack of energy. I’m up for 17 hours
by this time so that’s about right.
90314 [Wednesday #77] - First Quarter
Sagittarius wake 185.8: 17.7: 60.2: 42.7 -
I may have bottomed out, weight-wise.
A plateau, or maybe it’ll take a while for Tuesday to kick in. My body would
not allow me the 20 minute snooze I thought I wanted. So, 35-ish minutes of AM
cardio, including 30 burpees [full] in 4 sets (6-6-8-10) and 100 weightless leg
curls. Remember to do those often, if not daily, until I no longer feel sore,
then double it.
AM cardio was strong & sweaty. It
started pouring out right at the 20 minute mark. Three weeks to make a habit.
I’m 11/21 of the way there… 52%. I think I’ll have to go harder to get results
after week three though.
ACV this morning, after cardio. No new
bug bites noticed.
Today’s workout question – Shoulders,
calves and abs… is go straight to Temple workout & wait for Aqua Box or go
home, do shoulders and abs, do Aqua in the water as a continuation? Might try
the latter. Travel time though.
Second base and on the plate. Turkey
& greens for lunch. Didn’t finish the trail mix ‘til after lunch… unusual.
HOME WORK: Shoulders
Standing
dumbbell press
|
30
lbs
|
10-11-12-13
|
I
was surprised. These were hard.
|
Shoulder
Flies
|
20
lbs x 15 reps easy.
|
30
lbs. 3 sets of 10 each.
|
Rockin’ but strength will come.
|
Front
raises
|
20
lbs
|
3
x 15 & 1 x 16
|
Left shoulder trying to keep up. Alternate
lifts.
|
Lying
laterals
|
8
lbs. left & right
|
3
sets 8 – 10
|
Lefty got the job done. Right side, no prob.
|
Seated
shoulder laterals
|
8
lbs.
|
3
-4 sets
|
Lefty made it with no drops, went to 10 lbs.
|
Headed to aqua
Box… Fruit and almonds for snack. NO-Xplode… gone!
Aqua Box was
good, just one person. Don’t think ppl know about it yet.
Finished up with
a homer. Had a pretzel at the Y, cured the hunger and I didn’t need dinner. Not
the ideal way to go, but I’ll take it.
90414 [Thursday #78] – Waxing Gibbous
Capricorn wake 185.8: 18: 60:
42.8
Up with the
alarm & AM cardio as usual. 3 day plateau. Fat burn should probably slow
down but not stop. It’s an “off”/travel day. Train to NHV. Should be able to
continue the cardio streak. It wouldn’t kill me to miss a day, but I shouldn’t
have to. Stir fry for breakfast; pork, toms, ;shrooms. #1 – good show. 2x tea.
Easy ride to New
Haven. Time meant nothing and it was a good feeling.
Evening Cardio
and body weight workout at JCC. Intense! Tried some “new” moves; plyo pushups
jacks and table top kicks, pull ups and dips were strong, but not plentiful.
90514 [Friday #79] - Waxing Gibbous Capricorn wake New Haven, Ct. No wt.
AM Cardio, simple, run in place,
punch, kick, 100 each rotate 360 degrees NESW so not to get bored. Still got it
done. #1 – Traveling throws off the routine, but that’s no surprise.
#2 – quick walk body purge. Must have
been what that headache was about. Reminds me of that day in NC. Funny how the
body tells us what’s up, all we have to do is listen and understand.
LEG DAY – New Haven Planet Fitness
(North Haven?)
$20 day pass plus tax, but worth it. I
didn’t flinch. We’ll keep the documentation simple. I didn’t max anything out
or hit any personal bests. I’m trying to keep to the body building regimen.
·
Front Squats: 35s on the
bar: 4 x 7 [ I haven’t been doing many back squats lately. Fronts have become
the priority. I’m still working with 70 lbs on the bar and have yet to break a
10 rep set.]
·
Hack Press – started
with 4 plates repped out and finished with 12 45 lb plates [540 lbs]. haven’t
been on one of these machines in some time. I love the feel. Almost like an
inverted press. So I did stack the weight on this one but, um…
·
Calf press – Whenever I
got the chance I got a round of calf presses in.
·
Leg extensions – pushing
it.. first 3 rounds of 15 reps then pushed some short heavy sets.
·
Leg Curls – 3 sets,
pretty tough. Low-High-Medium
About an hour – need to stretch. So
happy to have gotten leg day in, on schedule. I know at some point I’m going to
have to adjust my schedule. I’m pretty lucky to be able to go from the Y, to
Temple and other gyms when I’m on the road.
90614 [Saturday #80] – Waxing Gibbous Aquarius wake
New Haven
Got a little movement done @ la casa –
but it looks like an early gym day that could be a long one. Chest and triceps
today. Perhaps some extra work on shoulders, calves and shins and in the water.
CHEST & TRICEPS – JCC of Greater New Haven
Pre- cardio: 30 minutes on the
treadmill with intervals, good sweat, topped out at 8 mph. I surprised myself.
I should get back into doing intervals. Maybe after week three. I’ll have to do
something a bit more intense.
Incline press DBs
|
45 lbs
|
4 sets. 1st set was 15 reps
|
The others were about 10. This is the right
weight for now.
|
Flat Flies
|
35 lbs
|
4 sets, no 15s
|
This is the right weight
|
Decline hammer strength machine
|
2, 45 lb plates
|
4 sets about 8 – 10
|
Special sets. Won’t see this machine for a
while.
|
Flat press machine
|
2/ 45 lb plates
|
4 sets – to failure
|
Pushing from lower rib cage. I like it.
|
Triceps Pullovers
|
50 lbs
|
4 sets: maybe got 2 or 3 15s.
|
I was very fatigued at this point. [Good.]
|
Skull crushers
|
30 lbs – 50 lbs
|
30 x 15: 40 x 15
50 2 sets 12 – 15
|
Fixed wt. ez curl bars
|
Reverse grip barbell press
|
Bar only up to 15s
|
10 reps
|
Increased to 15 lbs on each side.
|
Face pulls
|
Progressive weights
|
4 x 15
|
Haven’t found the ideal weight yet.
|
Seated triceps (push) extensions
|
Progressive weight
|
4 x 15
|
Cable machine
|
Stretch cool
down – 100 leg curls.
Grateful for
this workout.
Travel day. Beach
Day. Week II video done!
Had great
workouts all weekend. Back home weight [2300] 188: 18.6: 59.5: 42.3
Day
|
Sunday
8-31
|
Monday
9-01
|
Tuesday
9-02
|
Wednesday
9-03
|
Thursday
9-04
|
Friday
9-05
|
Saturday
9-06
|
Ave.
|
Weight
|
187.6
|
186.8
|
185.8
|
185.8
|
185.8
|
-
|
188
|
186.6
|
Body Fat
|
19%
|
17.6
|
19.6
|
17.7
|
18
|
-
|
18.6
|
18.4
|
H2O
|
59%
|
60.3
|
58.6
|
60.2
|
60
|
-
|
59.5
|
59.6
|
Muscle mass
|
42%
|
42.8
|
41.8
|
42.7
|
42.8
|
-
|
42.3
|
42.4
|
90714 [Sunday #81] - Waxing Gibbous
Aquarius wake 186.5: 18.5: 59.6: 42.3 –
Not bad numbers. Better than last
night, but I’m wondering, with 3 days of training, including cardio (double on
Thursday) why did my weight & fat increase and H2O and muscle mass decrease
(even so slightly)? It could either be food or the formula the scale uses. It
is uniform. If I gain ten pounds would all the numbers adjust accordingly?
Would it, can it tell the difference? Hmmm… I have a way to test it. If I hold
ten lbs. of weight the scale should still read the same body fat & H2O but
increased weight and or muscle mass. [More info - http://www.brianmac.co.uk/fatbia.htm]
research confirmed that these scales aren’t accurate, but they are a good
guide.
Anyway, ruckus AM cardio featuring
burpees & PJPs… maybe a bit more extreme stuff after this week. Oh yeah,
increased leg curls to 150 and added 50 more on yoga blocks.
Second base – but not easy.
Walked to the market – looked over and
tried some TapouT band work. I may (probably WILL) add this to the morning work
after this week.
Turkey burger for dinner. Still
getting bitten, UGH!!
90814 [Monday #82] – Full Moon Pisces –
wake 186.2: 17.9: 60: 42.6 – numbers returning to where I want them and
maybe push them a little more.
AM cardio was strong. Pushed the
burpees to 12, but the rest of the floor work was difficult. Worked on hops
between running (later introduced this to the functional fitness class) in
place. Sidekicks and different leg work. 36 minutes overall and leg curls @ the
end, and stretching of course. [also working on extending the turning radius of
my neck so that is a regular part of the morning workout.] Hammies are no
longer screaming afterwards. Stretch the legs and shoulders. Breakfast in two
parts (home & work. Made too much.) Had to toss the chicken thighs. Better
prep on my part and buy less, or maybe just stick with the lamb & pork.
Gig time and catch up. [sometimes I
want to get some pushups in at the gig, but I think that might be overdoing
things.]
Second base! What’s ahead today? Back
& biceps – don’t want to forget straight arm push-downs and face pulls for
upper back. Bent row, shrugs, bent flies, maybe bench laterals – but bis? Extra
day [or I can do them with shoulders.] Then Functional Fitness.
LATS & TRAPZ – YMCA
Bent BB Row
|
140 lbs.
|
10x10x12x10
|
Working towards 15. I got the 12
b/c some kid pissed me off. Thanks buddy!
|
Shrugs barbell
|
230 lbs x 15
|
250 lbs new wt.
10 x 11 x 10
|
Focus on getting to 15 before
adding weight.
|
Wide pull ups
|
Body weight smith machine
|
6 x 5 x 6 x 6
|
Going for 15 still. I mention
the smith b/c it’s not ‘normal’ bar pull ups.
|
Straight arm pull downs (cable)
|
80 lbs x 15
Added wt
|
90 x 15 – 10 – 12.
|
This will do for a while
|
Bent Flies
|
40 lbs.
|
10 – 12 - (2 x 10)
|
Better form, slower, keep this
wt. go to 15 reps.
|
Face pull (Rope/cable)
|
90 lbs 2 x 15
|
100 x 12 – 15
|
100 is the right weight for now,
but I can imagine advancing quickly on this. Extend ROM though.
|
Bent Hammer Flies
|
20 lbs x 15
25 lbs x 15
|
30 x 10
|
30 is the weight, better form,
less swinging. More deliberate.
|
Functional
Fitness was good, strong & dynamic! Lots of coaching and about 40%
Participation.
Strength &
Spin or maybe it’s Spin & Strength… was good also. I was too tired to be
tired and I felt my legs working. I always go too far. Gave them a creative
stretch lift combo. I need to polish this up. I don’t want the weight work to
be a copy of what we do in functional fitness.
Post – YMCA: fruits
& trail mix & tea at home. Shower, laundry. bed.
Ended up with
One run and one left on base [5]
90914 [Tuesday #83] - Full Moon Pisces – wake 185.4: 18.1: 59.9: 42.5
Easy cardio 21
minutes no big deal because I’ll be going hard at temple.
Note; started green tea & red yeast
rice supplements this session. Maybe I’ll have another blood test before the
end of the year.
#2 – Chillin
Today… thinking about what I can get done @ Temple … shoulders and biceps
maybe? But that depends on the crowd.
#3 – Noticed
quads are poppin up top. I feel the difference.
Cardio-sculpt
was powerful today. We have an exciting & daring group. I’m psyched. Next
week get combat ready. Opted out of lifting today. Too much of a crowd, so
Home-Work tomorrow between work and aqua box.
Finished with a
homer. Chicken wrap from 7-11 (1/2) before & after CSTU. Not much before
bed. Slept well.
91014 [Wednesday #84] - Waning Gibbous
Aries – WAKE 185.4: 18.7: 59.9: 42.2
Most excellent sleeping weather so I
gave myself an extra 21 minutes to snooze. My body almost gets itself out of
bed to exercise… even before my mind can figure out what’s up. AM Cardio for
sure… 31 minutes.
Fat is up, muscle is down. Maybe
protein shakes a couple of times a week. Today & Friday might be good, and
Sunday if I manage to lift.
#2: Today – HOME WORK – shoulder and
biceps. Won’t need an hour so maybe 40 minutes, then aqua box.
Heading to aqua box realizing today
that the Monday – Tuesday double combo is a killer!!
HOME WORK
Seated shoulder press
|
30 lbs.
|
4 sets: 10-10-12-10
|
Lefty took a while to
kick in.
|
L-lifts
|
10 lbs
|
4 sets 10 each
|
Hold arm laterally in
the shape of an L rotate shoulder up and down.
|
Front raises
|
20 lbs
|
3 x 15
|
Still swinging, but
control will come
|
Inline curls (Tandem)
|
20 lbs
|
4 x 10
|
Feet are in line like
on a tight rope.
|
Done: Turkey
burger & blueberries ½ cup of tea
Aqua Box brought
me out of my mini-slump. Yeah! Energy on!!
91114 [Thursday #85] - Waning
Gibbous Aries – wake 185.4: 19:7: 58.7: 41.7: -
is this the weekly weight plateau? What can I expect. Last week I gained, then
dropped below where I’d been… but just under ½ lb. anyway, 2 early. Feel like
I’m catching up.
31 mins cardio.
All over the place. Combat mode… “New” Am cardio stuff; battle pushups, dive
bombers, table top press & kick. Need more twists though. Got through it. I
feel like I had to force myself up today – woke 0412, battled through the
cardio. Turkey Canadian Bacon & egg
substitute for breakfast.
Temple legs
(early morning 0700-ish) feels “weaker” than afternoon training.
TEMPLE LEGS
Leg Press (sled)
|
518 lbs
|
4 x 10
|
Tougher than usual.
Maybe b/c of the time of day or coming so close to the cardio?
|
Front squats
|
35s on the bar (115
– 120 lbs)
|
4 x 8
|
Had to push, but got
it done. Part of this discipline is resisting going heavier before I get the
reps. (although sometimes I go heavier anyway.)
|
Leg extensions
(Plates machine)
|
45s
|
2 x 10 &
2 x 12
|
|
Seated calf raises
|
3, 45 lbs plates (maybe 4)
|
I just rep out on
these.
|
|
Shin Flew
|
70 lb dumbbell
|
3 or 4 sets
|
It was tricky on the
bench. It blocked full decline. Repped out.
|
Quad work. Straight
leg on the leg x cable machine.
|
4 sets
|
High Reps
|
A la frank. 4 sets
high reps, progressive. Better at the Y I think.
|
Leg curls seated
|
About 130 cable
|
10 – 15
|
Start reps just
tough enough
|
Single leg press
(cable)
|
4th block
|
8 each trial
|
Stretch out
about an hour. IBC getting full around 0830-ish on a Thursday. Mostly groups
training.
Third base
before noon and it was a good solid hit.
Bases are loaded. I got chores to do, maybe get some bi-curls in. another meal
then back to TU for aqua. Taking the class this time.
As weight
increases and body fat drops, H2O & muscle mass increases? Clocked a 43% MM
today and wondering how quickly – if at all – I can get to 45%. Is 50% muscle
mass even possible and/or sustainable? At 185 50% MM is 92.5 lbs. There’s be no
room for fat.
Fruit protein
drink for dinner. Early to bed.
91214 [Friday #86] - Waning Gibbous
Taurus - wake 184.6: 18.2: 59.8: 42.5: slept late although the body wanted to get up
at 0400 as usual. We opeted for 0630. AM Cardio 46 minutes. It’s a wide variety
now. Burpees, but not as many. Power Plank jacks, PJPs – and more combat –
plyo-pushups (knees) – leg curls w/ ankle weights 100 reps. Back bends and neck
work.
The sweat
doesn’t come as quickly. Good breakfast, egg, pork, tomatoes, spinach, cheese.
First base. Going to the Y for chest & tris.
YMCA – strong,
comfortable a 7 workout day (out of 7). Been a long time. Lowest body-weight of
the year.
Pre-work
Creatine.
Incline bench Press
|
45 lb dumbbells
|
4 x 15
|
Set 3 felt powerful.
Lefty got with the program. Advance to 50s. 1 set of 10
|
Flat Flys
|
35 lbs dbs.
|
4 x 15
|
Advance to 40s. 1 set
of 10. Lefty came in on the 2d set. Noticeable stronger.
|
Incline BB press
|
100 lbs
|
10-8H-8-8
|
Started strong 2d set
was hard. This is still an improvement.
|
Dips
|
2 x 10 inward
2 x 10 outward
|
||
Pull overs
|
60 lbs
|
Warm up x 12
3 x 15
|
Should advance if I
can find a 70 lb db.
|
Triceps extensions EZ
bar
|
10s plates
|
2 x 15: 1 x8 reverse
grip
1 x 15
|
Should use 15 lbs next
time.
|
Peck deck
|
75 lbs (cable)
|
4 x 15
|
Advance to 90 lbs.
Good work.
|
Calf work
|
Various on machines
& steps
|
Repped out
|
Body weight.
|
Looking for a
high protein lunch. Pho Café – grilled chicken bun.
I can already
feel chest day.
91314 [Saturday #87] - Waning Gibbous Taurus wake
186.2: 19.1: 59.2: 42
AM cardio 31
minutes w/ gloves. Stepping it up just a bit, but still the sweat doesn’t come
as quickly or as thick. More combat, burpees and leg work with ankle weights.
Bean/turkey soup
for breakfast.
I was hungry
again by the time I got to work. 0930 Hungry Man special at Midtown II –
sausage egg & french toast. Second breakfast, but this should do me for a
while. [I don’t think Body liked the second breakfast. Got a surreal feeling
walking back from the diner. But more than food coma. Have to see where this
goes. Felt like a cold was coming] Second
base. Might have second cardio this eve, also. Pic/vid day.
Seems I’m
craving carbs today.
36 mins cardio
w/ gloves and second part with ankle weights. Salmon @ spinach w/ peppers to
finish off the week & this session.
End of week 3.
End of session 6.
This weekly chart tracks body weight,
body fat, water & muscle mass
Day
|
Sunday
9-07
|
Monday
9-08
|
Tuesday
9-09
|
Wednesday
9-10
|
Thursday
9-11
|
Friday
9-12
|
Saturday
9-13
|
Ave.
|
Weight
|
186.5
|
186.2
|
185.4
|
185.4
|
185.4
|
184.6
|
186.2
|
185.7
|
Body Fat
|
18.5
|
17.9
|
18.1
|
18.7
|
19.7
|
18.2
|
19.1
|
18.6
|
H2O
|
59.6
|
60
|
59.9
|
59.9
|
58.7
|
59.8
|
59.2
|
59.6
|
Muscle mass
|
42.3
|
42.6
|
42.5
|
42.2
|
41.7
|
42.5
|
42
|
42.2
|
This is the first session that shows a
loss. (It’s the makeover project.)
Session
|
I
|
II
|
III
|
IV
|
V
|
VI
|
Gain
|
9
|
4.0
|
7.5
|
7
|
5.5
|
3.8
|
Loss
|
6
|
6.5
|
8.5
|
6
|
6
|
6
|
Net
|
3
|
-2.5
|
-1.0
|
1
|
-0.5
|
-2.2
|
Tot.
|
3
|
0.5
|
-0.5
|
0.5
|
0
|
-1.2
|
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