Chapter Two [Autumn]; Session 13: Part One 120714 - 121314

Editor's Note:  I am including so much information these days I decided to split he post into two parts. So that we (my future self) and anyone else who might read this, don't get overwhelmed.

Session XIII:   120714 – 122014 – I’m late with the intro. I don’t remember what I was thinking when this session started. No matter… Three days into Session 13; what seems to be happening is actually outside of fitness life. As I try to be more social, opportunities to be social are emerging. Actually, I suppose they were always there, I just didn’t take advantage of them. As far as fitness, the next six weeks… which covers 3 sessions. There will be no Temple Cardio, which will cut my professional cardio opportunities in half. Mornings are occupied by yoga which is a different feel. As for this break, I intend to spend it lifting. On Sunday I got through 10 sets of dead lifts and five sets of flat bench presses. I think I will be able to go similar with a big set of leg-based body work, followed by upper body/chest work – this is the idea anyway. I’m not sure how faithfully I follow my own exercise plans.

I am interested in the Next 90 – the 90 days after the 90 days of cardio. I am still training but there is not the disciplined training of the 90 day thing. Last session’s weight chart shows an overall loss of 1.2 lbs since June 19^th 2014 (The start of Bajai Boot Camp 4), this is essentially maintenance, however there is a gradual increase in muscle mass and an equally retarded increase in fat – so progress is being made. There’s a measuring day coming up in this session also. That will be interesting… it always is.

Okay – so that’s the intro for this session. Some auto-writing & improvisational thinking going on. I have to remember these are for me… my future me and I think we will want to know what my fitness/thinking process was when and if I look back on these entries.

120714 [Sunday #172] – It’s a cold one today – up – snooze – yoga – held the poses for 10 breaths, but it was a lazy set. Two sun-sals and leg stretches.

Left leg aches – wrapped. No snapping, maybe healing…

Feel like I didn’t get enough sleep. Could be slow Sunday at the gig… should be okay to lift at the Y later. Forgot the ACV this morning. Need that bottle in plain sight.

Level I-N; wawa salad for lunch. T-mix, snacks…

Level II-S (good gain). Leaving the gig, headed to the Y. deadlift – pick ups – maybe some bench press. Question – ladders slow progress or pyramids.. more weight – less reps? Maybe change it up today. Let’s see what the body says.

YMCA – Work: Very Happy with today’s work. [It occurs to me I can make comparison tables:

Dead lift Ladders [or Pyramids] –

12-07-14	11-25-14
Weight x Reps	Weight	Reps
140 x 12	140	10
190 x 8	160	9
210 x 7	180	8 [6+2] grip
230 x 6	190	7 [5+2]
260 x 5	210	6 [wraps]
300 x 2	230	5
330 x 1	250	4
330 x 1	270	3
350 x 1	290	2
210 x 5	310	1 [2 sets]
	270	2

This way I can look at my progress. I may be able to get to 400 this season… which ends when the weather gets warmer and I start shredding again…. Maybe March/April. It’s likely a combination of strength and technique, but I feel that this weight is coming off the floor easier than in previous “seasons.” I use wrist wraps for everything over 200 lbs. and a pronated grip – not using alternate grip.

Bench Press

12-07-14
Weight x Reps
100 x 15
120 x 12
140 x 10	Pushed it!!
160 x 5	Tough, no ache
120 x 20	Rep-out

45 Mins.. done!

Post workout – Mushroom soup, bread butter, beer at white Dog w/ Eagles football (vs Seahawks)… loss. Anyway, home, chores, diamond push ups, random, knees are behaving – left one wrapped.

Sleepy at 2020, but to early wondering if weight will change tomorrow. 5 meals and beer, tea before bed and the lifting.

120814 [Monday #173] – 189.8 – 20.4 – 58.2 – 41.3 – WOW! Something told me I’d be heavier today. H2O is down so fat is up, artificially I might add. It’s a cold one today and yesterday’s eating yields many suspects to the cause of this; bread, beer, mushroom soup, creatine, heavy lifting, lack of water…

Anyway, woke before the alarm. I was completely asleep through the sleep-music playlist… good, I say. 31 minutes meditative? Certainly stretch 7 twisting yoga. No sun sals, but back and torso need flex work. Range of motion is short.

Essentially 190 lbs. – but I’m seeing this as one of those crazy high points that will come back down, particularly the fat %. Keep the weight, but bring the fat content down to 15% and I’m okay with that.

Level I – (T) – expressing the weekend. Dreary day at the gig – slow moving but active.

Level II (N) – returning to normal.

Left knee seems to be advancing through the healing/strengthening process. No ache… breathing was clear for a moment also. Still keep the impact to a minimum.

Not hungry… so don’t eat. Have to stop eating out of habit. Need to pack post workout snacks, get eggs on the way back and select veggies for stew, or maybe grab some squash or zucchini.

Level III & IV – N… basic: YGX – I felt weak, but pushed through. Feeling the lack of daily cardio. Yoga is a long term discipline – I will have to make room for it. It seems like morning cardio is more beneficial to energize my day, unless something changes with yoga. It could also be that my universe has been invaded by a bug and a war is going on.

Left hip – ache – chest DOMS – think I’ll get to bed early.

120914 [Tuesday #174] – 188.8 – 18.6 – 59.5 – 42.3 – went to bed too early. It was one of those tired but not sleepy feelings. I didn’t get right to sleep as expected and I woke long before the alarm. I double-snoozed and when I did get up and got into morning yoga fairly quickly.

Significant  correction in weight and numbers. Probably was the food.  It usually is.  Guacamole  early, then TCB and eggs, 2 each, this morning.

The gig… what can I say? Slow day, Levels I & II N… Level III (SS) short set.

YMCA- the work front squats

Weight	Reps	Comments
120	5 + 5	The goal is 10 reps total, even if I have to break them up.
130	6 + 4	Front squats are no joke.
140	4 + 4
150	2 + 3 + 3	Slow progress need to establish a grip protocol.
160	2	Keep elbows up, rest bar on shoulders.

Incline Bench Press

80lbs x 15 reps –

100 x 8 –

110 x 5 + 6 – a little wobbly – second set was a bit stronger.

120 x 4 – left shoulder getting strained – lower lat compensating.

45 Minutes: DONE!

121014 [Wednesday #175] – 188.8 – 17.7 [33.4] – 60.2 [113.6] – 42.7 [80.6] – 3  alarms went off this morning. 2 at 0400 and the one I responded… or got up, to at 0530. Morning yoga, one extra [extended] sun sal, then back, neck, leg stretching.

3 levels before leaving the house. Training today so 9-5 schedule type day. Meat [lamb, goat, pig] crock pot stew for bkft one bowl. Turnips, carrots, red potatoes…what else??? Oh, cup of tea of course.

Pleased with the direction of the numbers. You may have noticed they are at the top of the entry these days. This doesn’t mean they are wake-up weights. Generally I weigh in after whatever exercise I do and I need to wet my feet or have a shower because my body is so dry, externally. Also in the brackets are the actual weights of the fat/water/muscle. They are increasing in proportion to overall body weight. I want the 80+ lbs of muscle, but not the 30+ lbs of fat. I want fat to drop below 30 lbs. How to accomplish this is the big challenge. When I drop weight, everything decreases.

Today’s decision – train or take a break? Even if I train at home… cardio probably.

HOME WORK – with the ankle weights, 1 round of eat sweat – it was freekin’ hard! I’m going to have to switch this around again; Cardio-AM, lift, then yoga in the evening. I need the strength, but the lack of energy since cardio ended is dramatic. Maybe I can alternate.

On the bright side I am over 80s lbs. muscle, but fat is up too.

Leveling up early may be an indication of a change in the system… or maybe just a one-time thing.  Made Level IV (N) – late in the eve after about 12 hours.

Had the CR/BA before my little home workout. Got a little ache in the left elbow. I don’ know if this is more than usual or am I just noticing more because I am recording. I know what you’re thinking and it’s no excuse!

Ate crock-pot stew most of the day… it’s good. Chilled most of the day after training seminar. Nice to relax. Had to almost force myself to stay in. I actually wanted to go out. Maybe this social thing is catching.

121114 [Thursday #176] – 187.4 – 17.4 [32.6] – 60.4 – 42.9 [80.4] – Awakened at 0400 as usual, but went back to sleep – finally got up around 0800-ish. Crock pot stew & tea… but mas agua!!

 

Yup, that's where i feel it.

Got the yoga done, neck rolls, floor stretches – it looks simple but those cross legged neck curls go right down my back to my right gluteus minimus or mideus? Some sciatic action going on there. I can switch yoga to before bed practice after … Christmas and get back to Cardio in the morning. That will be a slow climb back also. Sheesh!

Today I try to stay away from face book and limit it to Fridays. My remarks will be in the form of blog posts. I could perhaps update The Long Road Back daily… and do more work on Minimum Wage Fitness and my master fitness plan.

Today’s plan – straight leg dead lifts. Maybe light and long [high reps] and pull ups and back work at the Y. then maybe get some food. Maybe some Turkey burgers.

These numbers are going in a direction I want. I’m becoming obsessed with the muscle to fat ratio 80.4 lbs to 32.6 lbs, a slight improvement, about 2.5:1 (I’m imagining 85 lbs muscle mass to 28 lbs body fat, a 3:1 ratio. Just updated a table to reflect muscle mass to body weight ratio. Nerd alert!) I’ll dangle this carrot before my subconscious and see if it chases it. No idea what body weight or BMI would be at a 3:1 ratio, but perhaps we’ll see.

Level I – [N] – time ti mix my pre-work and take my vitamins and get me arse to the Y. Eat meat and fat and don’t get hungry too often.. deal!!

YMCA Work: Straight Leg deadlifts (Lower rt back aches a little. Feels like muscle soreness or nerve tightness.)

Weight	Reps	Comments
140	15
150	8
160	11
170	12	Strength kicks in
180	8
190	8
200	6	Bend, hold, lift – no bouncing.

Pull Ups- 4 – 5 – 6* - 5 - *the left side is weak. I can tell when I pull up sideways.

Leg extensions (half ROM) 3 sets of 20 25 reps each… mid-heavy.

From pull down [cable] – 100 x 12: 110 x 10: 120 x 10: 130 x 8 (Next time start at 120.)

Made veggie stir fry for dinner. The stew is gone, maybe I’ll make more. Still have some stock left. ACV and Sudoku before bed.

Oh yeah, 25 diamonds just randomly. A new PB. Slowly making my way up to, whatever… no maximum. Maximums make me think I can stop… and I can’t stop.

121214 [Friday #177] –  Same routine.  I was fairly well rested by 0400 but didn’t have a legit reason to get up. The day drags when I get up at 4 and don’t have work.

Got up at 0700-ish.. AM-yoga and stretching. Wasn’t excited about it, but found during the extended sun salutations, I made a strength & balance breakthrough with the high side plank, from a twist and the pushup into the two-point plank. Lower back and butt didn’t pull as much when I did the neck curls either. Close to 3 weeks into this. Gave some encouragement when I was thinking it wasn’t doing any good.

187.4 – 17.4 – 60.4 – 42.9 – same as yesterday. Still have to wet my feet to get a decent read.

Level I @ wake up. Lentils & cheese for breakfast. Turkey burger, shrooms, cheese, toms, red leaf lettuce for lunch. Deciding to hit the Y. Sun’s out. Last day off. Do some food shopping.. more stew! Back work, pulling I think. Did some back yesterday. Might bench also. Last bench was incline on the 9^th… 3 days ago. I’ll figure it out.

YMCA  - Went from psyched to sluggish, but got the work done.  Bench press proper pyramids… well not exactly, but pretty close.

Weight	Reps	Comments (Bench Press)
60	25	Started with the bar + 10 lbs
80	13
110	10	Strength kicks in.
150	10	Felt that one! Wow a 40 lb. jump
170	3 + 3	Had to make sure. No spotter so I didn’t attempt anything higher. Still gun shy.
140	8
100	15
70	20	Rep out – this is how I increased my bench strength 10 years ago. Both shoulders have been injured since then – while bench pressing. So I’m going slow.

Lat Pull downs – 105 – 12: 120 x 10; 135 x 5 –

Face pulls [cable] – 90 x 12: 100 x 12; 120 x 10* start at 120 work up the reps…

I definitely feel strong across the board, from picking up dead weight to the cable machines to yoga, believe it or now. Now If I can get my push up endurance right and get some running in, when the weather gets better, I should be okay. I need to work the support muscles (triceps 7 shoulders) to increase the bench. Would love to be working/repping with 225/230 again. Yeah baby!! Putting up 2, 100 lb dumbbells. Yes!!  (Conscience: but bench press shouldn’t be that vital… it’s ego. Got to leave the ego. Dumbbells next time.)

Happy Hour… managed one drink, a dark and spicy. Cute bartender, Samantha, filled half the glass with Bacardi Rum, not sure if there was ginger beer or ginger ale, it was okay for a fundraiser… but it wasn’t a dark & stormy. It was a fundraiser.  Water too.

Christmas Party, good food and wine. Great view. Had water after the wine.

121314 [Saturday #178] – wake – short sleep, but enough. Mat yoga – 31 minutes. Neck rolls & back stretching. The day is going smoothly so far.

I couldn’t get a read on the scale, not even with wet feet, so I’ll try later.

Wondering now whether to do back squats after work today or tomorrow and whether to go light 7 deep or load the bar and do half/quarter squats to get used to the weight. [I’m bringing heavy back.] I have 8 hrs to think about it.

Late weigh in 189 – 18 [34] – 60 – 42.6 [80.5] –

Didn’t make it to the Y. Opted to go home and nap so I’d be good to hang.

Dinner time with Tim & Eva. Mustard Greens, I had the Lamb & veggies, no starches.

Got to be close to 2300… not bad. It’s enough sleep.

Here are this week’s tables – maybe charts to follow. Daily weigh ins: Monday blew my freekin mind!! That’s why it’s in Red. I think it was the bread I ate at White Dog, and um, probably the beer I drank. I would not call this week a “good” week for body composition. But it came back to norms towards the end of the week.

Day	Sunday 12-07	Monday 12-08	Tuesday 12-09	Wednesday 12-10	Thursday 12-11	Friday 12-12	Saturday 12-13	Ave.
Weight	188	189.8	188.8	188.8	187.4	187.4	189	188.5
Body Fat	17.7	20.4	18.6	17.7	17.4	17.4	18	18.2
H2O	60.2	58.2	59.5	60.2	60.4	60.4	60	59.8
Muscle mass	42.7	41.3	42.3	42.7	42.9	42.9	42.6	42.5

This is the actual weight based on the percentages of body fat, water and muscle mass from my scale. The date is the average of the 7 days prior. At the bottom in red is the average for the time recorded, and at the far right is the Muscle Mass to body fat ratio. “That which gets measured, can get accomplished,” I paraphrase Peter Drucker, so I am keeping an eye on this as well. Fitness takes a scientific bend when you start making charts & graphs. Looking at the below chart, I am wondering what I was doing the week of November 8^th. I was still in the 90 day cardio phase and my MM:BF ratio was at its highest. I want to keep it at 3:1 if that’s even possible.

Week of	Body fat	H2O	MMass	MM:BF
9-13	34.5	110.7	78.4	2.27:1
9-20	33.4	112	79	2.36:1
9-27	33	112.2	79.6	2.41:1
10-04	34.3	111.1	79	2.30:1
10-11	33.6	110.3	79.4	2.36:1
10-18	32.8	110.7	78.8	2.40:1
10-25	32.6	111.5	79.2	2.43:1
11-01	32.2	111.6	79.2	2.46:1
11-08	31.7	111.6	79.3	2.50:1
11-15	33.8	111.3	79.1	2.34:1
11-22	33.5	112.1	79.5	2.37:1
11-29	33.2	112.3	79.8	2.40:1
12-06	32.9	112.7	80	2.43:1
12-13	34.3	111.6	80.1	2.33:1
Ave	33.3	111.4	79.3	2.38:1

Part II 121414 - 122014

121414 [Sunday #179] – Solo at the gig today. Woke up at the usual time + 1 snooze… Practices yoga for 31 minutes. Started with a proper sun salutation and went into neck & back/sciatic work. I can still feel the pull in the morning when I bow my head. It’s slightly painful – but I’m expecting that to diminish. Tea after yoga. ACV before the tea and last night before bed. Hefty breakfast – t-burger, 2 eggs, avocado, shrooms 7 lettuce. This should cover me for the day. Going to keep the t-mix out of sight. I think I get hungry because I have food.

Level – I (Major) – I think I can get some pushups in at the gig today [a few rounds of reverse pushups on the bars.] squats at the Y are a must today. Think I’ll go for weight.

Changing up the weigh-in times. It might throw off the average, but in the long run it will provide a better picture.

L-II-N: skipping lunch. The body will have to use fat for fuel this evening.  [Ate the calamari… LOL, late lunch.].

YMCA work. Decided to go heavy, slow and half to a quarter if necessary.

Weight	Reps	Comments
140	5	Warm up, deep & easy
190	5	Deep and easy
230	5	Half to deep. I felt the weight, but I also feel stronger. I don’t go this heavy when I’m getting back into it.
280	5	Feeling the weight, working ¼ - ½ ROM. Going to need a proper squat rack if I’m going further, although I have moved some weight at the Y.
280	5	One more set, just to get the feel.

Monster Squats – [as in The Monster from classes. From front squat to standing press.]

30 lbs. – Haven’t done these outside of class in years. Sets: 5 -6 – 6 – 5 – 5… This is a heart pumper no doubt. I was doing 40 lbs. dumbbells when I first did these, but I was stronger than, I guess.. and fatter too. However, these are the deepest squats I do and I’m gett8ing down pretty low too. Keep these in the routine.

Barbell shrugs – Going for sets of 15:

140 x 15: 160 x 15: 190 x 15: 210 x 5 (left grip failing) 6 more (same problem) last 8 reps, grip strength increased a bit. There is weakness in the left wrist, not sure why.

Wrist curls with plates, forward and reverse. Left side needed 5lbs to get started, but finished using 10 lbs.

CR/BA and BCAAs (I usually don’t mention those) before the training. BA stingle was in full effect I nonetheless feel stronger than I have in a long time.

Fatboy signal… left side under the belly near the pelvic area starts to pinch/press… that’s the signal that says I am getting fat and need to make changes. Eat less overall, but maintain the mix. Weighed in before bed* (remember to add it to the charts.)

121514 [Monday #180] – Measuring Day – It wasn’t the first thing I did… but. Looks like I am an inch thicker all the way around. I do feel in when I put shirts on. This is the widest my upper body has been in the history of measuring. But everything else is thicker also. I don’t mind proportion, but I’d prefer to lessen the bottom part of the torso. Guess I’ll just keep working on that. I’ll be back to cardio in a couple of weeks.

Double Monday at the Y today. Level I- [H]… done…. I can have some kind of normal lunch today.

So, yeah, 31 minutes of yoga today. One expanded sun salutation, with a two point side plank, so I actually AM getting someplace with this daily practice. 22 days FYI.

Level II – [N] – Now is the time to get strong.. and kill some fat!!!

	9-17-14	10-31-14	12-15-14
Top	99cm	99cm	103 cm
Middle	91cm	90cm	93 cm
Bottom	95cm	94cm	97 cm
Under	97cm	96cm	98 cm

Final YGX of the year… it was brutal, for me. I a heavier and have less endurance. I’m headed back to bulky (although I do like my definition) and need to nip this in the bud – get back to cardio – Eat sweat, even before Xmas. Got Wednesday and Thursday off. Good time to start is on these days.

121614 [Tuesday #181] – Wake … any day above ground. Despite all my logical thinking… maybe yesterday was just a “weak” day. But it got me motivated. Although my mind won’t allow me to dismiss it that easily.

Got 4 levels… Before the workout.

YMCA – Let’s GO! Dead Lifts

Weights	Reps	Comments
230 lbs	5	Opted to go heavy.
260	5	Wrist wraps… of course, overhand grip
280	5	Actually feeling strong here.
310	3	I don’t even usually rep over 300. Guess that changed
330	1	OK.
360	1	Making that come back. decided to go heavy.
310	1	Wanted to rep down, but forget it. This felt too heavy.

Incline DB Presses: simple sequence: 20lbs x 20 reps; 40 x 10; 50 x 10; 60 x 3 Deal! I’ll take the 3. Been a while since I repped 60 lbs.

Leg extensions: 150 x 16; 200-ish x 12; 230? X 9: rack x 6… didn’t really keep track of the weight.

Neutral grip pull ups 3 x 6 – feeling stronger here as well. Feel I can pull up higher.

Done – 45 minutes.

Slowly beginning to believe that this is real. Start AM-Cardio tomorrow, how will this affect my strength.

Late weigh in: 189.8 – 18.7 – 59.5 – 42.2

Our legs felt the work so we fed them stew… two bowls & 2 cups of tea. We ironed & washed clothes. Massage day tomorrow and AM cardio again… more burpees, and stretch after. Got to shed fat weight and build muscle. Feed the beast!

121714 [Wednesday #182] – wake late – 0800-ish. Restart AM cardio with sun sals and stretches at the end.

Weigh 188 – 17.5 – 60.3 – 42.9 -  I like this, feel great, this is the morning routine. May not get 46 minutes, but 2 rounds of Eat Sweat w/ tactical mobility thrown in & yoga… maybe 36 – 41 minutes or I could get up earlier?

ACV & coco nut H2O before cardio & Levels I-[N] … Level II [N] after tea. When the body moves, everything moves. More dynamic movement… even more? Can I get there? Yes, elevate… there are poses I’m still working on.

Massage Day – didn’t make it to the Y, but no biggie, had a good morning workout.

Got the beans made. Chillaxed. Psyched about restarting am cardio… calling it Cardi-Yoga.

Good report from Keanne, put on more muscle since last time. Scale agrees and so does strength.

Body composition chart/spread sheet measures muscle weight and mm:bf ratio. When muscle weight is 80 or over, dates are in green, since 12-10-14 muscle weight has been <80 lbs… going for 81, but by bit. Red alerts mean body fat is 35 lbs or over… At some point both can happen. Trying to get mm:bf ratio to 3:1 (better, if possible.)  No supps today. No CR/BA/BCAAs

121814 [Thursday #183] – wake 3x finally up at 0700 – 46 Cardi-Yoga.

187.2 – 17.3 – 60.5 – 43 -  Level I [H].

Made it to the Y and glad I did. I ant to call this a “Dozer” work out… like a bull dozer, slow and strong and powerful. Here’s the work! Level II – pre-work, CR/BA BCAA’s

Triple sets: front squats – shin flex – calf press.

Front squats	Shin Flex	Calf Press P= 45 lb plates
70lbs. 6+10	65 lbs x 20	2p x 20 reps
90 x 6 nu grip	25	4p x 40
90 x 6 (OG)	30*	6p x 50
Working on the grip and keeping the elbows up.	20	8p x 25
4 sets.	*hard set

Super sets: Bench Press/Standing Military Press

120 lbs x 10 – 50 lbs x 10

140 x 10 – 80 x 10

160 x 8 – 80 x 8

180 x 3 * - - - 90 x 6

180 x 1 [to make sure] – I will take the 3 reps. No spotter. Might have gotten more with a spotter. I may have to get a partner again.

May do Yoga this eve. Work tomorrow.

[got one extended, quick, sun sal in.].

121914 [Friday #184] – Wake up 0400 – no safety net.. no snooze. 36 minutes cardi-yoga.

Weight 187.2 – 15.5 – 60.3 – 42.9 –

Dreary day at the office. Probably hit the Y today for some back and upper back work. Could go either way.

Level I [H] – got through the day, creatively productive, but low energy all day.

YMCA à

Feel like I mailed the workout in… or should have.

Bent Barbell Row reverse grip: 120 x 10 [warm up] 140 x 6 + 6 + 8

Close grip pull ups on Smith: 6 x 4 x 4, full hangs tho.

Up right row: bar = 20 lbs x 20 reps: 40 lbs x 10 + 12 – left wrist sore.

Leg Curls (cable) – 135 3 sets of 10 – 15 reps done.. and not feeling any more energetic.

This was a weak lethargic day. Can’t even blame it on Pizza Friday. But, I got to the Y and practices some moves at home. Happily I didn’t go out & eat. Didn’t eat much at home either.. tea though (not even tasting the tea anymore, btw)… of course. Not enough H2O actually. And watched marketing videos.

Y tomorrow – Romanian dead lifts, probably light, but I don’t want to commit to “baby weight’ – I may be stronger and more energetic tomorrow. Bed before 2200, g’nite.

122014 [Saturday #185] – Last day of this session and the final entry of Chapter II – Summary, unexpected strength; new charts and tables and tracking solutions.

Wake 0400, Level I [W] – Day 4. Seems like changing up the exercise routine delivered immediate results – this data, because it’s quantifiable, will come in handy in the future.

188.2 – 17.6 – 60.3 – 42.8 –

What’s been happening with morning Cardi-Yoga is starting with plyometric run in place, side to side, one leg hop, jacks (opening triceps by reaching hands to traps.) Heel toe, ski-jumps, jump-lunge-squat, shadow boxing, burpees, downward dog mt. climbers, diamond push up jacks, kicks, twists – stuff like that. It’s different every day.

Today I am sore all over, triceps especially. But got to keep it moving. Saturday at the Y.. make it so.

Level III [N] – getting better but energy is still low, sniffles too, so I have to think maybe it’s another bug battle.

YMCA – Romanian dead lifts – short & strong

Weight lbs	Reps	Comments
210	5	No wraps
230	5	Wraps
260	5	Still amazed at the strength.
280	3	Maybe could’ve done more. Was thinking next set.
310	1	Singles over 300… today, but not a rule.
330	1	Straight legs, first time maybe??
		Must add a sumo day.

Notes; add a sumo lifting day. Get back to the leg press. Go further, but slowly… beyond 400+. Back squats are next. (Monday I believe.)

Bent db flies – 20s x 20; 30s x 10; 35 x 10 – these seemed easy as well. I need to admit that I’m stronger, stop being in disbelief and push a little more. I could have used 40s for a set.

I had a couple of hot dogs at the Y after the workout, no buns, then beans before bed and a cup of tea or two… as usual. I had a good nod.

Level IV [S]

This week’s weights & measures.

Day	Sunday 12-14	Monday 12-15	Tuesday 12-16	Wednesday 12-17	Thursday 12-18	Friday 12-19	Saturday 12-20	Ave.
Weight	189.8	189.8	189.8	188	187.2	187.2	188.2	188.5
Body Fat	18.1	18.4	18.7	17.5	17.3	17.5	17.6	17.8
H2O	59.9	59.7	59.5	60.3	60.5	60.3	60.3	60
Muscle mass	42.5	42.4	42.2	42.9	43	42.9	42.8	42.6

Weight, body fat and muscle mass… and new muscle mass:body fat ration. I am going for 3:1 and aiming for 82 lbs. of muscle and wondering how long that will take and if it’s possible. 

Week of	Body fat	H2O	MMass	MM:BF
9-13	34.5	110.7	78.4	2.27:1
9-20	33.4	112	79	2.36:1
9-27	33	112.2	79.6	2.41:1
10-04	34.3	111.1	79	2.30:1
10-11	33.6	110.3	79.4	2.36:1
10-18	32.8	110.7	78.8	2.40:1
10-25	32.6	111.5	79.2	2.43:1
11-01	32.2	111.6	79.2	2.46:1
11-08	31.7	111.6	79.3	2.50:1
11-15	33.8	111.3	79.1	2.34:1
11-22	33.5	112.1	79.5	2.37:1
11-29	33.2	112.3	79.8	2.40:1
12-06	32.9	112.7	80	2.43:1
12-13	34.3	111.6	80.1	2.33:1
12-20	33.5	113.1	80.3	2.40:1
Ave	33.4	111.7	79.4	2.38:1

Bajai Boot Camp IV weigh gain/weight loss table.  Looking at this gives us an idea how much weight we can gain in a year’s time. From June 19 to December 20 I gained 63 lbs. Imagine if I hadn’t lost 64. Beware, the “unanswered’ weight gain. 

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
XIII	5.2	5	.2	62.9	63.9	-1

End of Session 13

End of Chapter II