Chapter III: Winter Session XIV 12214 - 31415

Welcome to Chapter III, winter will arrive in a couple of days, and we are more than half way through this episode of Bajai Boot Camp IV. Before I go on about what I expect – or what goals I will set, or imagine in this chapter, let me recap the last Chapter.

First, I completed the 90 Fitness regimen and the results surprised me. In the first three weeks – which I think I mentioned in the “91^st Day” (which may or may not be published at this time) I dropped 7 lbs.. There were two or three weeks of plateaus and towards the end I began to gain weight. At the end of the 90 I was only down about 5 lbs., but I definitely had a different body.

Second, I decided to do 30 days of AM-Yoga, as I was already used to getting up and doing cardio, pre-dawn exercise was already a habit, no need to stop that. Three weeks into this practice I started gaining weight and began feeling sluggish in the cardio classes I was teaching. Although this “weakness” might have been cold or flu trying to ‘catch” me, I figured I’d better get back to the cardio. However, it’s not as if the yoga wasn’t working, I was getting stronger at doing the poses, so I decided on something called “Cardi-Yoga’ which is a cross between Eat Sweat protocol, some dynamic quasi-yoga moves and calming stretches at the end. This is still in development, but four days in I started losing weight and fat. Of course it could have been something else.

Third, the confidence to lift returned and on a particular day I went to dead lift, (legs bent style) and to my utter surprised, I pulled 350 lbs off the floor (wrist wraps) after an absence of maybe two months. Every time I dead lift I remember failing at 335 lbs. Eight days later I successfully lifted 360 lbs., not a personal record, but close. Analysis – perhaps that combination of cardio training,  yoga, and a more Paleolithic diet (I’ve added more fat, and a variety of meat in small doses) have yielded these positive results.

Finally – tracking. Learning how to work Excel, it’s been easier to track my body composition and thus set goals towards advancing to a general goal. When I got the new scale in September, my muscle weight was fluctuating between 78 & 79 lbs. and fat was about 34.5 lbs. Fat weight has remained consistent, but muscle weight is up a pound. I’d set a goal to have muscle weight at 80+  and now I am aiming for 85 – 90, with a muscle to fat ratio of 3:1, if that is even possible. Current Muscle Mass to Body Fat ratio is 2.5:1 [I have a chart for this as well.].

The mantra, “Past performance does not guarantee future success,” often used to mitigate expectations from the investments market, applies here as well. Anything can happen in the next 3 months, however my plan is to continue as I have. No reason to stop training when I wake up in the morning. The best strategy is something that gets my heart rate up, moves me and makes me sweat, with a goodly amount of time to stretch and bend, etc. Lifting after work has also been beneficial. Ideally I go for 30 minutes of heavy lifting, But when I don’t go as heavy, I will go a little longer. Even my bench press is slowly getting stronger. I’m getting to the point where I want a spotter so I can go beyond the 200 lb., threshold – (I know what I wrote earlier, I have to balance ego with… goals and gains I guess.)  I think I can do some proper yoga evenings before bed (when I’m not being social). Maybe I will take or teach a yoga class over the winter, but don’t hold me to it.

Now that this is out of the way, let’s get on with the Winter Chapter and see what happens.

Session XIV:  122114 -  10315

122114 [Sunday #186] – I was awake, it seemed, long before the alarm went off, yet I still hit the snooze. Maybe it’s a habit. Maybe I should be rising earlier.

36 minutes of Cardi-yoga. 1 sun salutation, normal – it seemed easier. Getting better.

Weight is up 189.8 – 17.9 – 60 – 42.6 – Probably proportional.

Levels 1 – 3… all very different. But active.

Note to self: be sure not to lift today. Maybe home work, stretch, maintenance, rest.

Lunch – 7/11 salad, hot chocolate and carrot cake. It doesn’t have the appeal of hold on me it once did. Chilled at home. I drink a lot of tea when I’m home. Started working on the front room/apt. Practice Sudoku, maybe I need more mind games/puzzles for mental exercise. Early to bed, before 2200. Nice start.

122214 [Monday #187] –  No work yesterday. Wake… 36 cardi-yoga, energy was low, but it came up. Burpees were tough, leg stretches and bends etc.

189.9 – 18.1 – 59.9 – 42.5 –

I actually had to get up during work today and move around. Need to do more of that. Stiff body, left knee?? Not hurting, but aching, tendons probably. Headed to the Y for squats.

YMCA WORK –  DEEP Back Squats… Deep & Low.

Weight	Reps	Comments
140	6 + 6	Two sets of 6
160	6
170	3 + 5	Felt a cramp coming in rt upper, inner thigh. Stretched it out, never fully materialized. Next set was strong.

Incline Bench Press:

Weight	Reps	Comments
100	6
110	6
120	6
130	5
140	5	Feet down on the floor, more support
150	3	Feet down, cheat, approaching flat bench weight.

Flat flies 25 lbs dumbbells: 3 x 10 – tried to get as wide a spread as possible.

45 minutes – done!

How do I still have a headache? And why? More than weather; trapz, neck, muscles? Cold house? Caffeine didn’t even help.

122314 [Tuesday #188] – Slept late – Level I [S] – 61 minutes Crdi-yoga, I ca probably do close to 81 on days off. Went to bed and woke with a headache. !?

188.4 – 17.5 60.3 42.9 -  

Hungry, must eat. Level II [S] – keep it movin’

Cardi-yoga was mostly plyo. I did two burpees… wow, No downward dog lunges, maybe I get to the Y later, after lunch with Xave.

YMCA Work – a bit more than I planned and replaced two stations, but it works… Level III [D] – Mad Mex Lunch.

Station	Weight	Reps	Comments
Dumbbell press	50	3 x 16	Felt it on the second set. Seems better to stay steady, weight-wise today.
Close grip barbell press	100  x 120 x 140 x	10 6 6	Good work. Getting close to bench press weight.
T-bar row	70	6+8+10	Good progress, it’s been a while since I did these.
BB shrug	160	16+20+20
Military Press	100lb	5+4+5	Stay here til I get to 10 solid reps. Kept thinking of George Costanza, he can lift 100 lbs over his head!
Pull overs	70[?] 90	X 12 5+5	Better ROM with the mystery weight, but the 90 lbs db gave me more of a challenge. I’m ready for it. I can stay here for a while.

Feeling upper back coming alive. Could use a massage, but icy hot will due for now, if I can reach the spot. Really need to open and strengthen and muscularize this part of the body… upper upper. This should be the theme for 2015.

Did some shoulder work on my knees before bed. Upper bod is fairly strong, maxed front and lateral raises @ 12 lbs.

122414 [Wednesday #189] – Slept in. warm but rainy. 40 mins cardi-yoga w/ emphasis on “extreme” leg movements, not speed & plyo, single leg work, stretches, trapz/back touches.

Weigh in: 188.4 17.7 60.3 42.8 – rise in BF = drop in MM, point for point.. it’s a guide. Remember I do this for me, my goals. If others like it, that’ an added benefit. Don’t lose track.

It’s Christmas eve – early nosh with the Llama, then Xmas eve at Mom’s. Eat drink and be merry… the weight will come off.

122514 [Thursday #190] – Ho ho Ho… Merry Christmas, wake up with about an hour’s sleep, then go back for another 90 minutes… or at least try to. Finally made it out of bed at 0530. Get up, make it to the gig. Extend the fast, except for a cup of tea – because I have enough food in the tank from Xmas eve.  No exercise – but the body was pulling me towards it.  Good to know too. Will probably do that after work. Just want to chill today and let the time pass. Weigh in comes later.

Post gig – I had a few disco naps and got my ish together and practiced some cardi-yoga.. mostly legs and improving movement. Shoulders and trapz work of course, openers, no impact or weight on the upper-upper.

Weigh in 192.2 18.4 59.7 42.4 !!! Red alert!!!  And this is how we ended Christmas… with a quasi-throwback to the Bush administration threat level color code. I think I’ll adopt this. No excuses, no passing it off. However, if my weight gets to this level and the waistline stays stable, that’s another story my friends… but I don’t even need a calculator to see my fat weight is over 35 lbs!!!

122614 [Friday #191] – Boxing Day – Day 10 of Cardi-Yoga… or at least since I started counting again. Granted it’s not as intense as the last one, but one never knows what can be accomplished. This could build. It’s tough during the holidays too… and I haven’t abstained from alcohol, which is a huge factor in both weight gain and energy level.

Slept well, but kind of hard getting up.

36 cardi-yoga, more of the latter.

191.4 – 18.2 59.8 – 42.5 – so maybe it’s more of an orange alert now. At least I’m coming down. Proportionately I’ve reached 81 lbs of muscle, but the ratio isn’t where I want it. 81 lbs muscle should be again 25lbs of fat… about. That would be my 3:1. So keeping at it. The plan is hit the Y for some sumo dead lifts. Maybe wraps, maybe alter-grip. Just got to get through this shift first.

YMCA – Short & Heavy – Pre-drink & BCAAs

Sumo Dead lifts: *Forgot to pack sweat pants so I lifted in street clothes. [No excuses].

Weight	Reps	Comments
230	3 + 3	Short warm up. No wraps, alt. grip.
280	1 + 1	No wraps, grip held.
330	Failed	Left grip just wasn’t there. Use wraps next set.
330	1 rep..	OK!
370	1 rep max	Alt grip w/ wraps, wide stance.

Done in 30 minutes. Probably would have stayed longer with proper attire.

Salmon salad @ Café. Ices tea & 1 beer. Two salads today. Guess it’s okay to have more than one salad per day, huh? Some low game practice – squats folds, neck-trap work, before bed.

122714 [Saturday #192] – Slept super late and still didn’t want to get up. Finally did near 0800 and contemplated lifting at the Y, but let time slip away and opted for 52 mins of cardi-yoga’gility… the word’s getting longer. Working on some Tacfit/primitive movement stuff, mixed in with “basic’ calisthenics.

189.6 – 17.7 – 60.2 42.7 – Back to “normal” but this brings muscle weight down too. I need muscle up!! Fat down.

Had a headache from neck/trapz work. I think from when I woke up, but after the work out it went away.  Neck bridge is still sore. Fam time in Delaware this afternoon/eve.

41 minute soldier walk to Mom’s. I should do these more often. Nice day too. Sunny, mid 50s. 

Day	Sunday 12-21	Monday 12-22	Tuesday 12-23	Wednesday 12-24	Thursday 12-25	Friday 12-26	Saturday 12-27	Ave.
Weight	189.8	189.9	188.4	188.4	192.2	191.4	189.6	189.5
Body Fat	17.9	18.1	17.5	17.6	18.4	18.2	17.7	17.9
H2O	60	59.9	60.3	60.3	59.7	59.8	60.2	60
Muscle mass	42.6	42.5	42.9	42.8	42.4	42.5	42.7	42.6

122814 [Sunday #193] –  Got up at 0400 – for practice, I think, then went back to sleep until nearly 0900. It was dreary and rainy. Did some movement and stretching and flexibility stuff… didn’t time it.

I may have to force myself to the Y today. Front squats and bench press if I can manage the energy. Breakfast might help. Dishes have piled up.. OY! Another beneficial exercise I’ll have to force. Sun came forth around 1100 inspiration maybe.

188 – 18.4 – 59.7 – 42.4 … rolls eyes.

Breakfast: T-burger, shrooms egg whites, cheese. The sun is hidden again… this day is bringing my energy down. It’s a MUST-DO TODAY !! Once I get out I’ll be okay. The trick is, to get out [of the house.]

YMCA – as per usual… I’m very happy I ‘forced’ myself to the Y. walked to the trolley… about 20 minutes and The work.

Front squats	5x5 ish	100 x 5 – warm up 120 x 5 – 140 x 5 – feeling strong 160 x 3 – feel it. 170 x 1 – ok, redo 170 x 2 – Body talk – it works
Shin flex	85 lbs:	10 + 12 + 20 + 20 – Placement is key
Chin Ups Smith Machine	3 + 4+ 6	OK, sore left medial elbow.
Straight arm Cable Pull down	110 x 12 120 x 10 130 x 8 140 x 6	I can feel the strength. Technique. Better feel. I may be using momentum too much tho.
Face Pull Cable/Rope	120 x 10 +10 130 x 8	Brutal. Better body stability.
		Stretches, legs and out. 65 minutes.

Completed the night with Sun salutations – extended, progressive (3 rounds) leg and thoracic stretches, etc. stayed up kind of late.

I’m thinking theres no need for me to stay up on New year’s eve… I’ve seen plenty.

122914 [Monday #194] –  slept late again, but still got up at 0400 for practice. After 5 days off it will be tough to get up early – especially on New year’s Day.

Anyway, opted out of AM cardi-yoga for YMCA work. Will do the home-stuff later. Pre-drink CR/BA?

YMCA – The work

Bench Press – Going for 6 x6  but low reps, heavy weight.

140 x 6 easy warm up. I can remember when I was afraid to try this much. (Post shoulder injury)

160 x 6 – big jump, good set.

170 x 6 – Best I may have done thus far.

180 x 3 + 3 – No spotter, but went for it. Very satisfying. (I may add the table later.)

Military Press

100 x 5 – Ouch. This was tough. Opeted for a hi-low approach.

70 x 8: 90 x 5: 60 x 10: 80 x 6; 100 x 3 + 3 – I am going to conquer these 100 pound presses. Once upon a time I was pressing 135…. Ahhh, I’m a has-been… ha ha.

Pull-overs – I LOVE these. 85 lb dumbbell. 10 x 6 x 6 x 6. I think this is one of the most beneficial exercises for me. Probably because I have strong triceps. I usually feel the work the next day.

Done 1 hour. Video eval.

Been rockin’ the ACV lately, just because I remember to. Should weigh in when I get home and hit some agility stuff tonight. White Dog Happy hour? (nope).

Pizza Day. My eating is different than the 90 day thing. Less strict.

38 minutes of quasi-random movement motion, legs stretching, bending and tacfic/primitive work before bed. It was tough, but I could sense the body adapting.

188 – 17.5 – 60.3 – 42.9  g’nite

123014 [Tuesday #195] –  Multiple days off is like practicing retirement. So far I’ve slept late, but have been awakened by my alarm every day @ 0400 – I won’t stay up unless I have something to do… ergo, I will need something to do.

Up at 0800 and sore.. not a bad sore, but feeling what I did yesterday. Full hour of upper body work (relatively) heavy… the walking and eve work. Today should be a rest… so rest = basic calisthenics and or yoga.

Turkey beans for breakfast and tea of course. Will weigh in later. If I go to the Y today… pull ups – dips or maybe just take a long walk. Seems like a decent day. Nice for dec. 30^th, but just decent over all.

Level I: Cleaning house – weight 188 – 17.8 – 60.1 – 42.7

Got chills and felt weak/hungry after this. T-burger & shrooms for lunch.

Level II [S]: to the super market. (Shop Rite) walk. 40 minutes-ish round trip. ABD – need a code for this long walk event.

Level III: [S] – okay. Next move?... dishes, bathroom, Yoga, white Dog? Didn’t do any of this yesterday.

30 minutes movement, back stretch, dynamic poses… ideas, thoracic bend/openers, before bed. Late again.

123114 [Wednesday #196] – I still will not get up @ 0400 with nothing important to do. Nothing vital… and so, on this last day of 2014 and last day of my “stay”cation, I got out of bed, and then got back into bed.. and didn’t even sleep well. In fact, my brain stayed on last night, thinking about my bitstrips series.

 

when I wanted to up my lifting I read this guy's book. Franco Columbu

I did some movement stuff, but yesterday was supposed to be a break day. I stepped on the scale before breakfast and didn’t like the results, so I’m going to hit the Y for some dead lifts and try to keep from feeling my own pressure to pull more than last time. I’ve been adding 10 lbs. a week to my max. I may need to hit some fails before I can move on. I have 400 on my mind and things… doubts, happen when I get close.

Turkey beans, shrooms & spinach for breakfast. Take the vits. Added Arginine to the pre-workout punch, hate the taste so extra sugar as well. Those sugar packs are coming in handy.

30 minutes at the Y easily turns into 60 and sometimes I don’t want to leave.

YMCA Work

Deadlifts	Start stronger	250 x 6	280x5			320 x 3		350 x 1			380 F,F
		I think I needed the fail. I wanted it and thought myself into it. Came half way up the first set.
DB Row	1 arm 60 lbs	L & R		10 reps			12 reps			15 reps
Pull Ups	Neutral grip	10 + 6 + 5 Extra props to the cutie in the room.
Lat Pulls	Cable	105 x 10			120 x 8				135 x 6

Post workout weigh in: 188 – 17.6 – 60.3 – 42.8 – At this point it doesn’t seem to be making any difference. Better these days to weigh in once the fluids are circulating. Not staying up – I don’t even have a TV. In bed before 2200.

HAPPY NEW YEAR – JANUARY 2015… What’s Coming??

10115 [Thursday #197] – up at 0400 it’s for real today.

36 – 40 minutes of cardi-yogagility. Got to get back to the burpees and jacking pushups, but also the agility work The body is coming along. The work is getting smoother. Then I can try some other moves. The body is stiff tight, taut, not-very-flexible.

188 – 17.5 – 60.3 -  42.9 – Nothing changes on New Year’s Day. Slow holiday protocol at the gig. Levels are not progressing as normal. Eggs & TCB for breakfast. Hot chocolate at lunch time with a salad pending. May get maintenance work at home, otherwise it’s a break day. Oh, must take Day 1 photo. Kind of a tradition, although I look so raggedy I don’t usually post them.

Chill at work, 3 levels.

So here's the 2014 weight track. I finished the year down - that dip that
shows up around October is due to the 90 day fitness regimen.

Really just took the day off, got some chores done, spent too much time on the computer, didn’t get to the car. Got the day 1 photo done, dishes, ate, that sort of thing. A decent day.

10215 [Friday #198] – It’s getting cold. Might be time to turn on the heat. I have a temp range in mind, but it hasn’t gotten there yet. I am fortunate to have the choice and ability to use or not use it as necessary. Anyway, another normal day, up at 0400, thought about snoozing but didn’t see the point. Got up and worked out, mostly cardio-agility combo. The two things I try to work on daily are downward dog – lunge combos and the… I don’t even know what to call these things… or what other people call them, low cross kicks for the sake of this record. I’m getting better endurance on the dd-lunge (although I think my overall endurance is diminishing due to no classes and lifting.) also getting better with the low kick thingies. I want & need more flexibility in my knees and hips.

190.2 – 18.4 – 59.7 – 42.4 – This is what happens when I don’t work out. Oh well. This morning’s workout was sluggish. I can probably get better numbers later in the day, but this will do. I’ll work the average. I did practice – in addition to the above exercises, some plyo-pushups (aka clapping pushups) and more airborne burpees, which I may have to demonstrate when I have the opportunity.

Today’s plan… heavy squats at the YMCA after work. Short range, low rep, heavy… let’s see what I can handle. I really want to get my deadlift up in the 400s. I cannot allow my mind to settle for simply 400… 8, 45 lbs plates = 360 + the 50 lb bar… ok 410. Entering that club is my goal for this year as far as lifting goes (and staying in it, too.)

YMCA – The work

Back squats halfs & quarters if necessary (it was necessary.)

Back squats	Most of these weren’t full. Went heavy & short ROM	160	230	250	270	280	300
		6	6	6	6	6	6
Leg press +	Smith Machine	6p X20	8p X12	8p X12	8p+50 X 6
Calf press		35	30	40	20

Starting out the year of being more Social: Foto J. Domingo

Cable twist pulls – experimental… 3 sets, didn’t count the reps. More of these to be done throughout the year.

Finished with a Level 5 [P] – which made it official. But don’t know what I did to achieve this. I haven’t been moon-watching. Post workout half pretzel and vino with a Fram at an art show.  Turkey beans before bed.

10315 [Saturday #199] – I try to wake with little knowledge of which day of the week it is. I know that I have to work, so I have to stay awake and do my morning exercises. I was sore from squats yesterday, which is a welcome feeling; the legs/butt have not been challenged like that in a long time. I think maybe the leg presses on top of the squats had something to do with it.

Did 41 minutes of movement and dynamic stretching. Lots of twisting and trying to work out the soreness… reaching, squats. Just several random exercises and try to get 30 reps of each. Balance stuff, cross legged from lunges… that sort of thing.

The numbers were disappointing, but it’s cold out and fluids don’t more as well. This could just be an excuse, as I weighed in after some wine sipping and a cup of morning tea.. so –

188.8 – 20 – 58.5 – 41.6 – i could have waited until later in the day for “better” numbers, but the heck with it, I am tracking more than controlling – maybe a little bit of both.

We are finishing up this session with an off day. Looking at my gym attendance I’d say it was a great session, the numbers however suggest it wasn’t as good as it looks. On the other hand, the work I do now will show up when the weather gets warmer. I definitely felt both stronger and more flexible doing the leg presses and although I didn’t go full squat, I felt my body-mind was in control of the weight.

YMCA sessions start again next week, we will see how the body responds. This is the end of the first session of Chapter 3 – winter. Where are my charts?? 

Kidnapped and taken across state lines for a comedy tour at the AC Convention center. Good show too. Fast fried food, but I’ll work it off. Got in just after midnight.

 

Day	Sunday 12-28	Monday 12-29	Tuesday 12-30	Wednesday 12-31	Thursday 1-01	Friday 1-02	Saturday 1-03	Ave.
Weight	188	188	188	188	188	190.2	188.8	188.4
Body Fat	18.4	17.5	17.8	17.6	17.5	18.4	20	18.2
H2O	59.7	60.3	60.1	60.3	60.3	59.7	58.5	59.8
Muscle mass	42.4	42.9	42.7	42.8	42.9	42.4	41.6	42.5

Weight Gain/weight Loss Totals session 14/YTD

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
XIV	8.3	7	1.3	70.3	70.9	-0.6

At this point it looks like I am only ½ lighter than I was at the start of this boot camp year. But the year is only half over, we just came out of holiday season and this is a different body, by far. Not that I’m making excuses, just a way of looking at it and predicting that the future will be better. We come out of the winter and hit the home stretch towards June, which will be the real tale. We just closed the calendar year and the chart shows a vivid decline in weight across 2013. Too bad I don’t record my strength gains. I guess long term I am stronger in some ways and not as strong in others. Sometimes measuring stuff like one-rep-max is a matter of having a good or bad day and generally preparing for it.

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
12-27	33.9	113.7	80.7	2.38:1
1-03-15	34.3	112.6	80	2.33:1
Ave	33.4	111.8	79.4	2.37:1

I am certainly moving in the wrong direction. I blame (in addition to myself) the holiday-eating season. I’m pretty sure I’ll settle down when my schedule gets back to “normal.” However, let this be an example of what happens when we slack and or quit. 

End of Session 14