Chapter Two [Autumn]; Session 12: 112314 – 120614

Session XII:  112314 – 120614 – Let’s do a quick check; at this moment I seem to have an ache on the lower left side of my belly, it feels like muscle spasms and goes away when I stand up. This only happens, as far as I recall, when I’m sitting at work, so it’s probably because I am hunched over. This is partially why I started morning yoga. #2 – annoying dry spot on my outside right pinky finger at the knuckle. There’s a break in the skin, almost like a cut/slice, but I believe it split open. It’s 2 to 3 days old, or that’s when it started to bother me. It’s extremely localized, which makes me wonder. I can’t remember when my left knee started ‘snapping’ when I’d move the weight off of it. This has been ongoing for months now. Maybe it started when I started front squatting, but I’m not sure. It doesn’t hurt and most of the time I don’t even feel it, when I do, it feels like an adjustment. Sometimes when I stretch my hands over my head I get what could be a cramp in the back of my neck, right side – rarely, if ever on the left. I usually roll it out and get back to what I was doing. Oh yeah, my neck snaps and crackles when I roll it. Not that I’m complaining; just noting I may even share this info with my doctor, he seems pretty cool and interested.

Two more sessions left in the Fall Chapter – I predict, and intend to do much heavy lifting and very little shape up work and Yoga every day, or most days. I don’t – at this point see why I won’t be able to practice yoga daily, even if I’m not home. The lifting should be limited to every two or three days, which will give me time for cardio, balance, body-work in between. I don’t have a specific plan just yet; I’m thinking Olympic type stuff, maybe “cross training”  dead lifts, special forces ladders and I need to do lots of pull ups and handstands, and thoracic opening stretches/exercises. Remember to refer back to this… OH, yeah and the eating… more fats.

112314 [Sunday #158] – Waxing Crescent in Sagittarius -  wake 0900 Brooklyn – no hangover. Early Level one – cup of tea.. low sugar. Emergency slice of cheese pizza. Still on break. Travel back to phl today.

Daisy’s breakfast eggs-sausage tomatoes, no starch. Today’s workout 13 pushups with Ruby on my back.

1714 to Philly. Might be back in time for some lifting. Sun sals tomorrow before the gig. Let’s see how much ‘adjustment’ this weekend provided.

186.8 -- 17.5 --  60.3 – 42.9 – no change in weight, but this reading is suspect, ut it’s all I got.

112414 [Monday #159] - Waxing Crescent in Sagittarius – Wake before the alarm and even got to bed late. Sleep didn’t come right away either. It was good though.

AM –Yoga: 31 minutes, 4 sun salutations with neck roles – 5 seconds holds, it went surprisingly fast. The second part of this session is power lifting afternoons and of course, the classes. But no classes at temple from Dec. 8^th until next year. But the gym will be open.

Level II – ate bkft early, before the weigh in, so the numbers either reflect early eating or a decadent Brooklyn weekend of drinking… but I still ate smart.

188 – 18.7 – 59.5 – 42.4 – push to get squats and pushups done at the gig.  Got a set of reverse pushups on the bars and some squats. Don’t want to be too public about it.

IV – but the last one was weak. YMCA bound after t-burger & eggs, butter, avocado – ready for the Monday double. New Day – will I get some deadlifts in before class.. [nope opted out… plan to dead lift at TU tomorrow, and it will be a better workout.] So I tell myself.

YGX was live, but I was beat during cycle class.

Pre-class work: pull ups, handstand pushups, (3=1) just little pulse pushups… pushup T off the bench, dips, swing a big 18 lb stick 20 revolutions, band/tube work.

Chilled when I got home. I think I did chores and watched videos on nutrition, cholesterol and carbohydrates. I probably get to bed too early. Sleep doesn’t come right away, or maybe I should wind down before bed. I’m getting about 6 hours, but this seems like too much.

112514 [Tuesday #160] - Waxing Crescent in Capricorn – Wake @ alarm. Bizarro Q-Tarantino type dreams. They were very violent. Anyway, got up, very normal. 31 minutes Yoga and 5 mins savasana. Omelet, TCB, spinach, shrooms, bkft, in butter. Low carb doesn’t mean NO CARB!!

186.8 – 17.9 – 60 – 42.6 - #’s back where I want them.

Got hungry before 8 am. This is not supposed to happen, but it’s only day 2. Maybe go into ketosis – or not. But I want to see weight loss/muscle gain.

Level II – Slow day. Bagel today, after trail mix… not hungry pre- Temple. Maybe save the salad (lunch) for after the workout. Planning short [30 minutes] Mostly deadlifts, maybe some chest if time/space provides. [Note, IBC was closing at 1530 so I went to the Y.]

YMCA Work:

Dead lift Ladders [or Pyramids] –

Weight	Reps
140	10
160	9
180	8 [6+2] grip
190	7 [5+2]
210	6 [wraps]
230	5
250	4
270	3
290	2
310	1 [2 sets]
270	2

Body work tomorrow YMCA. Had a post-workout emergency pretzel.

112614 [Wednesday #161] - Waxing Crescent in Capricorn – 0400 snooze. Cold & rainy. 31 Yoga, almost broke a sweat.

186.8 – 18.2 – 59.8 – 42.5 –

Day 3 of morning yoga. Body is sore from the lifting/yoga combo and possibly a bodt weight 30 minute today at the Y.  looks like I’ve gained 1.5 lbs in November. Still doing the ‘eating’ thing… turkey burger, eggs, spinach, cilantro for breakfast. Protein should get 93.4 – 158.8 g protein each day. Should slide this up or down according to exercise. Breakfast gives me close to 33% of protein needed for the day. Trail mix adds a bit.. almonds = 20g Protein – 63 g fat – 20g carbs per cup. [maybe divide this by 4, daily]. Cashews = 21g – 63g fat – 45 carbs]

So why am I already not building muscle and cutting fat? Pistachios; 25g protein, 55g fat; 34 carbs per cup.

Good to know I’ve been on the right track eating trail mix all day. I may be messing up the flow with the dried fruit. I don’t get sleepy after breakfast, ut bored at the gig.

Level I - … so maybe I shouldn’t be advancing so much. Can I do/gain more and eat less? Hmmm, so to the Y after work for body work.

Level II – YMCA Body work calisthenics.. bench jump took most out of me. Push up jacks, tried some plyo-pushups, floor is too hard, or shoulders too weak. Couldn’t get a handstand. Pull ups wide & dips. Upper back is blazin’ from deadlifts. Made things a bit difficult. Air squats, stick swings, 3o revs each way. Some kicks, may do some stretching and balance tonight, Yoga tomorrow – quiet T-day. Friday, lift again. YMCA or TU? AM after Yoga? Or maybe skip AM Yoga for AM squats and do yoga later?

Oh yeah.. Leg extensions, cable 7 sets of 10 progressive, slight knee ache. (Left).

Going for Level III: Home work, random stuff with tubes ab roller/where, 2x ank wts. The legs felt strong as if the 10 lbs (on each leg) had no weight. I was missing elements of my cardio. Worked on some bridge-ups for the shoulders and felt the strain in the left. It’ll be a while until I get this or maybe not.. 5 minutes a day.

112714 [Thursday #162] - Waxing Crescent in Aquarius – Thanksgiving – woke up + 1 snooze. Did the yoga. Still sore and still working by the fourth set. Maybe if I did 5 I’d actually sweat.

186.8 – 18.1 – 59.9 – 42.5 -  Body weight plateau, but no biggie. It seems that exercise will build muscle in/on me very slowly. 80 lbs muscle may be possible, but it will be a slow process. Strategy … try to gain so as not to lose.

Suave dinero at the gig. Back to bitstrips. Went the day without lunch. Bkft – T-burger, eggs, etc. t-mix, heavy on sweets. Level II after the gig.

112814 [Friday #163] - Waxing Crescent in Aquarius – slept late. Very hard getting up. 1 hour yoga.

186.8 – 17.2 – 60.6 – 43 – Good direction, maybe new eating is working. Skipped bkft in lieu of brunch w/Tim [pic], but can’t say I was very hungry though. Lox omelet & rye and tea and agua.

My plan is squats at the Y. maybe 30 minutes – then some chest work if I have anything left. Yoga was good in the AM. I may have skipped two planks on the last sun salutation.

YMCA Squats: 30 minutes and shin flex (3 sets): Squats low and slow start with bar, end with 190, sets of two. Got to feel the body push against the weight.

Mussels & beer – white dog. Then to café for another round. 3 beers and 10 glasses of water. Home at 0100.. next day.

112914 [Saturday #164] – First Quarter Pisces – It was an odd day. Just because I didn’t do exactly what I have been doing all week. But it’s okay to change up. Slept late, slight headache at wake up, about 0900.

AM Yoga, one sun salutation and various other stretches. First meal, close to 1300. T-burg 7 eggs. Got to cardio w/ wts, but didn’t time it. Next meal, beans & CTB.

Diamond pushups – sets of 10 – 20, just randomly. Miss the way my upper back and shoulders feel. Keep it tight and strong. Looking good though.

Trying to notice if hunger stays away as I add more fat to my meals. I tend to snack on almonds when I’m home and drink tea often. Doesn’t matter if the weather’s hot or cold. I figured it was too cold to go out for no reason today. Y – tomorrow, late for dead lifts. Legs are well worked from squats yesterday.

Late weigh in: 186.8 – 17.1 – 60.6 – 43.1

Day	Sunday 11-23	Monday 11-24	Tuesday 11-25	Wednesday 11-26	Thursday 11-27	Friday 11-28	Saturday 11-29	Ave.
Weight	186.8	188	186.8	186.8	186.8	186.8	186.8	187
Body Fat	17.5	18.7	17.9	18.2	18.1	17.2	17.1	17.8
H2O	60.3	59.5	60	59.8	59.9	60.6	60.6	60.1
Muscle mass	42.9	42.4	42.6	42.5	42.5	43	43.1	42.7

9-13	34.5	110.7	78.4
9-20	33.4	112	79
9-27	33	112.2	79.6
10-04	34.3	111.1	79
10-11	33.6	110.3	79.4
10-18	32.8	110.7	78.8
10-25	32.6	111.5	79.2
11-01	32.2	111.6	79.2
11-08	31.7	111.6	79.3
11-15	33.8	111.3	79.1
11-22	33.5	112.1	79.5
11-29	33.2	112.3	79.8
Ave	33.3	111.4	79.1

113014 [Sunday #165] - First Quarter Pisces – been feeling lazy, waking up late, staying out, drinking. Still got the yoga done, about 45 – 50 minutes, including the extended sun-sals and stretching, legs, hip-openers.

Breakfast, t-burger, spinach, shrooms; felt odd afterwards, maybe dehydrated? Nose running 7 stuffy – but not stopped up. Weighed in late after bkft and 2 cups of tea…

186.8 – 17.2  - 60.6 -  43 – even after eating and drinking the weight remains the same. This is maintenance/plateau – both actual weight and trending have been even and steady. What to make of this? And is it okay? Body looks tighter. [pic] and strength [as of last dead lift session] seems to be up. Romanian DLs at the Y. we will see how that goes to close November.

Got creatine and beta alanine to take today. Maybe with my numbers steady I can track the difference.  [don’t forget the goods after the Y.]

Two notes:  Seems I suddenly got strong(er) … two – no sweat. Maybe the weather/temp.. or change of diet? Harder to burn fat? Don’t know. Maybe something else?

YMCA WORK:

Straight Leg deadlifts

Weight	Reps	Notes
160	10
190	9
210	8	Wraps
240	7
250	6
270	3 + 2	Got heavy
280	4
300	1 + 1	Maxed out
260	2	Hard
210	5
140	6

This was a wipe out, but not completely. Still surprised I am right back in the 300s.

Flat bench Press: decided to give this a try. Started with 12 reps, just the 50 lb bar.

10 reps with 100 lbs and 10 more with 120 lbs. went to 140 and did 9 reps. Left shoulder started to feel achy [the most recently injured shoulder.]

Leg curls – cable – 135 2 x 10; 150 x 10

Close grip pull ups… 3 (in the locker room).

Here's a look at November 2014's weight chart. Big gains!!

DECEMBER!!

120114 [Monday #166] – Waxing Gibbous Aries – It was almost a relief to get up at 0400 and have to do something… the job.. ugh. Am I starting to look forward to it? Well if I can get up at 0400 for this, I can do it for, say an 0600 yoga class or early cycling class. So a transition won’t be very difficult.

Day 8 Yoga… I took it easy. Normal sun-sals, then one extended and the rest was stretching – did 40 minutes still. Not sure which works better to start my day, am yoga or morning cardio?

186.8 – 17.4 – 60.4 – 49.2 –

Stir fry w/ coconut oil for bkft. I feel light today. Legs feel strong. Maybe the yoga. Yoga weight training combo?

Managed to stay awake at work – kept busy. Didn’t feel strong at YGX. Level III before class. Minor action. Moderately strong in spin, walked to the market afterwards… a short hike – no coconut water – (i buy them all). T-mix mostly after classes, pineapple chunks and nuts. Don’t feel the need to have dinner, cup of tea… drink more H2o before bed. Level IV, late – good 7 different sign. Folding clothes for exercise.. ha ha. Guac and cheese before bed; ate kind of late, but not worried. Another cup of tea also. To bed 2230 – 2300.

OH – pre-work out drink, creatine & beta alanine.

Breathing exercises before sleep, in through the mouth, deep, open the esophagus.

120214 [Tuesday #167] - Waxing Gibbous Aries -  Rough wake up 0400 and some tossing and turning. Made it up, got through the yoga. Beans soup for breakfast.

Level III – and headed for Temple for the last session of the year. Cold rainy, dreary, drowsy at the job. Bagel day and wasn’t hungry for the salad, (t-mix as usual.) Maybe that’s a good sign.

Temple was good, went strong at Cardio sculpt, 3 people at Aqua. Banana between classes. Pre-drink. Home in the rain. Chicken & guac for late dinner, then bed…. Seemed to drop right off.

120314 [Wednesday #168] - Waxing Gibbous Taurus – Thought I hit the snooze, but I guess I turned it off. It took me 19 minutes to figure it out. 31 minutes yoga – two proper sun salutations and leg stretches and balance.

186.8 – 18.6 – 59.5 – 42.3 – questioning why body fat goes over 18% on Wednesdays … at least this month (or these last two). Food, supplements… don’t seem to have anything to do with it. Still the same weight. Setting records here. Maybe things will change during winter break. Maybe it was the bagel? It could also be dehydration… hands are dry to the point of cracking and need lotion.

Level II – head to aqua box – last of the year.

Up through work, but the body – legs especially are sore. Ate slower today. Not much hunger. Banana, trailmix – went slow. Yesterday’s salad… not hungry when I got home.

Pushed some weight [30 lbs dbs.] on an incline, then reduced the incline.. 3 sets each 10+ reps. Straight back seated dumbbell curls 2 sets <10 [6 or 7 maybe]. Gonna do creatine/BA all this week. Will evaluate the gain, muscle vs. fat. I can get some lifting and body work in Thursday and Friday and maybe when.. too?

Aqua was fun, dynamic and strong came home and finished up some more iron pumping. Shoulders are coming through. I wasn’t very hungry after, but ate handfuls of cashews and butterscotch chips… tea, of course.

120414 [Thursday #169] - Waxing Gibbous Taurus -  slept in.. up before 0800. Yoga, two extra sun sals – leg stretches, thoracic stretch [roller]. Tea. Guacamole – the plan is to get to the y for front squats, ladders if possible. Already behind schedule.

ACV – before AM tea.

Level II !!

I get lazy on off days, but once I’m out I’m okay.

Level III … Y – different. Quickly, new fat induced diet? ACV maybe??

Pre-work: Cr & B/A

YMCA Work 30 minutes front squats ladders – start Bar only 50 lbs 10 reps – finish 170 lbs. 1 rep. Call it a day. I’ll take it. May be able to push 185 next round.

I feel like I should be 25 working on a six pack.

Dinner with mom, much meat, rice and curry vegetables, left knee still snaps. No pain… probably should keep it wrapped during training. Runny nose, left nostril.

120514 [Friday #170] - Waxing Gibbous Taurus – Dreary Friday, late autumn.. off day. 8 hours sleep and nothing to do. Days like this I need an extra push.

Today's evals: 12-05-14 Back

AM-yoga 4 proper sun sals, with some Qi Gong arm shoulder work to start. Then ACV  & tea.

Weigh in (wet feet) 187.2 – 17.3 – 60.5 – 43 – Finally off the plateau – up just under ½ lb., fat slightly higher, but muscle…  same % but cracks the 80 lb plateau. Could it be the daily creatine? It’s the only change I made.

Level I: Going to the Y, back work.

YMCA – Back/Lats:

Bent rows: 4 x 10 progressive – start 120 – end 150-ish

Close grip pull ups4 sets 3 reps each, drop down low, square bar on the smith, + incline sit ups… ouch… getting better but still not break 20 rep sets, usually I’m just getting 10.

Lat pull down – 4 sets progressive. (I think I maxed at 120 lbs.. cable)

Wide grip pull ups 3 sets of 3.. lame, but I’ve got to keep this up.

Standing str8 arm push downs, cable – 100, 110, 120 8 – 10 reps.

Stretches – thoracic openers.. lying back bends.

Out – 45 minutes.

Pizza Friday, slice bacon-chicken ranch. I think there’s enough fat to cut the crust (carbs). Good compliments today, one for the arms. I thought I noticed something different. Thanks for the confirmation.

Had a very good day. Reached a goal, but I may have to reach it again.

Front 12-05-14

Level IV-S: before bed – seems a pattern, change or something – moving towards fat burn – muscle build. I’m gaining weight soi have to be sure muscle out paces fat.. and indeed that fat is reduced and my belly doesn’t get bigger, meaning fatter, wider, chunkier. Did pix today.. posted and met with approval. Random diamond pushups. No dinner – just the post workout trail mix. Tea of course. Up a little late. Hair feels good – can’t remember last time I washed it.. diet? I have a good vibe today. G’nite.

120614 [Saturday #171] – Full Moon Gemini – ending the session under a full moon. Waking up was okay, easier than expected after two late days, I didn’t hit snooze. Two extended sun sals.. tough on the shoulders. Never experienced DOMS from front squats.

188 - 18  - 60 – 42.6 -

Lazy rainy day at work.. Bkft Big chicken, eggs, tomatoes, mélange.

Trail mix – daily snack – but not as much.

Wheat bagel veggie spread.

Salmon salad at broad street diner.

Good numbers this week; Fat down [32.9 lbs] and muscle is up to 80 lbs! Goal. Happy about that. I will probably gain weight in the next 6 weeks. Looks like it took close to two months to add a pound of muscle. Should I predict/plan accordingly, or maybe accelerate it… or try?

This is the end of Session XII – probably won’t train today, if so it will be at home.

Charts and tables indicate a 1 lb gain in muscle weight from September to present. Less than 1 lb. per month. There have been some changes with the diet. I’m remembering the morning ACV… and doing creatine daily since Wednesday? Or maybe Monday… not sure.

No creatine today and no evening workout. I can take a break day. Bed before 2230.

Day	Sunday 11-30	Monday 12-01	Tuesday 12-02	Wednesday 12-03	Thursday 12-04	Friday 12-05	Saturday 12-06	Ave.
Weight	186.8	186.8	186.8	186.8	186.8	187.2	188	187
Body Fat	17.2	17.4	17.6	18.6	17.2	17.3	18	17.6
H2O	60.6	60.4	60.3	59.5	60.6	60.5	60	60.3
Muscle mass	43	42.9	42.8	42.3	43	43	42.6	42.8

9-13	34.5	110.7	78.4
9-20	33.4	112	79
9-27	33	112.2	79.6
10-04	34.3	111.1	79
10-11	33.6	110.3	79.4
10-18	32.8	110.7	78.8
10-25	32.6	111.5	79.2
11-01	32.2	111.6	79.2
11-08	31.7	111.6	79.3
11-15	33.8	111.3	79.1
11-22	33.5	112.1	79.5
11-29	33.2	112.3	79.8
12-06	32.9	112.7	80
Ave	33.2	111.5	79.2

Total weight loss/weight gain during this year [from June 19, 2014] & balance.

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	-1.2
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	51.9	54.7	-2.8
XI	4	3	1	55.9	57.7	-1.8
XII	3	1.2	1.8	57.7	58.9	-1.2

End of Session 12