Chapter III Winter: Session XV 10415 - 11715

Session XV:  10415- 11715: The question on my mind today as I work my way into Session 15 –is, “What motivates me?” I put this out there because I have been asked what I train for. The answer has evolved across time and has indeed come full circle. I’ve been asked if I was training for some type of event, which martial art I was practicing and even if I owned a gym. Today as I walked through the mall I was asked if I was an Army Ranger (but that was probably just because of my boonie hat.)

Anyway, I usually have a glib response that’s more or less based on the truth. In the mid-1990s when I worked my way back into a regular training regimen – which continues to this day – my main motivation was the young men my nine-year-old daughter would be dating in 5 years. “I train to scare my daughter’s boyfriends,” I’d respond. This was true; I based the amount of weight I wanted to move on the biggest guy I imagined her bringing home to meet me. That goal required a five year plan. The next five years was just to keep up with my athletic son. By the time he graduated from high-school I had to come up with different “excuses;” Preparing for the Zombie Apocalypse, was a classic and most recently, “To be an old man in a hostile city,” which, while glib, has its basis in truth.

What it comes down to however, is that I like it; I like the results. I like pushing the weight, I like the control it gives me over my body, I like the way my body looks and now, arguably late in my fitness lifestyle, I like the way doing this allows me to move. After a combined 30 years of weight training (with close to a decade off, of bad behavior), it’s one of the most rewarding and welcomed feelings ever.

It might be my imagination or my ego, but I don’t think I’ve peaked. I actually feel as if I’ve gotten stronger (as reflected in the past few weeks of dead lifting and squats and the bench press is returning slowly). My body is still building muscle, albeit slowly (I know, because I can sort of track/measure it now) and it continues to heal itself and regenerate, as suggested by the non surgical/medical recovery of both shoulders injured over the past five years [2008 & 2013].

I’ve been lifting weights since age 12 or 13. Back then, I exercised to get strong and to be strong. I fell out of that lifestyle for close to a decade, gained 50-60 pounds, looked like shit, felt like shit, lost a bit of strength, but was still relatively strong and (mentally, at least) fought my way back into it, and gained a better understanding of body mechanics, physiology and most of all, an immense respect for something I had squandered and could have lost forever.

Anyway, that’s what spilled out of my mind and on to the page as we start Session XV. Coming towards Spring, I want to launch TWF (Training with Friends) a series of outdoor training sessions, but more on that as we get closer.

10415 – [Sunday #200] –  woke up strong in the 5’s. Actually a bit surprised, but grateful (after getting at after midnight and going straight to bed). Skipped the cardio (which I can do now). Quick jump to Level I and turkey beans & spinach to break the fast. ACV before all that (I’ve been remembering) and a cup of tea. The plan is to hit Y for some bench pressing, maybe half an hour or longer if my imagination kicks in. I may do some other chest work, but who knows how I’ll feel in 9 hours.

It’s a warm & rainy one today, 15C (61F) High forecast. Level II [N] – hot chocolate, and pepperoni & cheese at the gig, and trail mix. I should be fueled for the workout. I like training on Sundays even though the idea of Sundays being an off day is stuck in my mind from – well, society – but let’s not even go there. Let’s instead, go to the Y.

YMCA – The work Bench Press Pyramids.

Weight	Reps
140	10
155	8
170	6
190	3
200	1
200	1
180	4
160	6
150	10

*No spotter. I think I could’ve gotten more at the top with some support.

Seated shoulder presses:

30s x 10:

35s x 10 + 10

40s X 6 + 6

Medicine ball balancing, with a few squats.

Medicine ball pushups (legs apart, vs. legs straight makes a difference. Straight is harder.) These were tough. So, of course I have to do more.) 8 (out) + 4 (in) + 6 (out) + 5 + (in)

I sliced potatoes and friend them in olive oil with scallions and beef hearts. I like beef hearts… I ate the during my pre-Navy body building days. They are cheap and high in protein. Can’t overdo it though. I still have to switch up here and there and keep the meat to “other” protein ratio, moderate.

Weighed in after the Y – 192.2 – 18.6 – 59.5 42.3 – Still under Red alert, but I benched 200 for the first time since before I injured my shoulder… WOO HOO!!!  Oh and it’s day 200. Nice when these things work out on their own.

10515 – [Monday #201] – Ditched two alarms this morning and woke up in the 8’s. couldn’t wait to get to the beef heart bean stew. Yum!! Add mozzarella cheese and… The body was sore, possibly from the long sleep and yesterday’s training. 38 minutes of yoga-esque exercise fixed me up. I noticed that sciatic tightness in the right lower butt is, or can be reoccurring. With regular 9easy, I might add) stretching, it goes away. Left side is tender too (hip area0 need more twisting.

Functional fitness starts today at the Y. I’m up for it whether I’m ready or not. Got some chores completed; Porch, tools, mail and got some items out of the car.

Weight – 191.2 – 18.4 – 59.7 – 42.4 – Still red.

Maybe I should do a three week cardi-yoga, no drinking sprint around the end of January when temple kicks back in. the first 3 weeks of the 90 day deal yielded the best results. Perhaps 3 weeks focuses and a week of “normal” and 3 more weeks focused. Let’s see how that works.

YGX was pretty good. Got through FF and spin and felt good afterwards. Beef hearts & eggs for dinner. Maybe practice some stuff tonight. I worked with body bars/Indian club style – best I could before functional Fitness class.

10615 – [Tuesday #202] – 187.6 – 17.4 – 60.4 – 48 Minutes Cardi-yoga. Up at 0600, early weigh in, but had to wet my feet. Wondering about the drop. It could very well be that I regularly weigh more than 190 lbs towards the end of the day, after a full day’s activity and eating and such. I should maybe randomize when I weigh in.

Snowing to my surprise, but still made it to the Y. Level I [H]. The weight drop is unexpected, but maybe the YGX/spin and no dinner combo. Got a disco nap before going to the Y. this is a day I happily have nothing to do.

Deadlift Day: Romanians… Reps over weight – Yeah, but still got 300. Every dead lift day I want at least one lift at, at least 300, until I can move it up to 325! Imagine that. 

Romanian dead Lifts
140 lbs	15 reps
210	10
260	5
280	3
300	1
Big jumps… no need to dilly-dally.

The last lift was on the easy side of normal. Would LOVE to be able to get 15 reps of 200-210 to start. Someday this year maybe. Still got lots of time. GET STRONG BABY!! Look tight, Get more flexible. Be peaceful and powerful… That’s what I’m sayin’!! 

Leg Press/Calf Press Combo (Smith)
6 P	12/20
8 P	6/20
8 P	10/20
8P – 50	5/16
Last 50 lbs makes a difference.
P= 45 lb. plate.

I’ve noticed I can go deeper and widen my leg-base more with these. I’m already over the max, so I’ll need to get back to Temple, probably weekends to test the strength on the leg sled.

Shin Flex: - 60 lbs: 35 + 25 + 20… Good weight, lie back makes it more challenging.

Some triceps work, 90 minutes, but long breaks between deadlifts.

Freekin’ first snow of the New Year 2015!

10715 – [Wednesday #203] – The body woke up about 0300, but stayed around til the alarm… gt up and pushed myself through 41 minutes of Cardi-yoga. Cup of tea as usual. I think my agility is improving and my core strength and balance, so I’m trying other moves. I didn’t wake up with sore legs from yesterday’s training. The day-after soreness hasn’t been showing up in some time – however, I did get a little DOMS last week after squats and leg presses, but I can deal.

Checked resting heart rate the other day 61 BPM, a little higher than I like it, but still good. I should check it several times this month/year and get a good average.

187.6 – 17.4 – 60.4 – 42.9 – Coming off this heavy spell, not sure what caused it. Maybe I was “sick.” Just a theory – but maybe my body needed to hold on to fat to fight some battle… or maybe it was the food, or just being dehydrated, dry weather etc.

Level II [Ns] – weights or tumbling, agility, etc @ home.

I did kind of just relax tonight – some leg stretch and twists finally and reverse pushups on dumbbells, etc.

10815 – [Thursday #204] –  slept well, glad I turned on the heat. Still gave myself a 9 minute snooze. Early Level I – took some time and was challenging. I just let us do our jobs. It’s a cold one today. 10 degrees says the weather. That means lounge pants under the fat boys, don’t know about the weigh in. Maybe post shower.

Weight, same as yesterday – 187.6 – 17.7 – 60.2 – 42.7 – Not too bad considering, no gym workout. Will be interesting to compare when Temple starts again.

Spinach & potatoes for bkft – seemed very filling. Those carbs. Normal lunch. YMCA Level 4.5 some odd-ball ish, but it’s been like that all day. Level I was early and took a while. No pre-mix before the workout.. difference?

YMCA – The work Front Dead lifts

120	10	Good warm up
140	5 + 5	Strong
160	3	Good holds & balance.
170	1	Deep, low & held it.
		These take some breath.
		+ 2 heavy sets of calf raises on the smith.

Smith machine Pull ups – 3 sets 4 – 5 – 5 – felt strong and held the legs out. It was the medial left elbow that flared and I could hear the right shoulder crunching, but it didn’t feel weak.

Worked with body-bar-club style for shoulders, rotation and stuff.

Some stretching and such before bed.

10915 – [Friday #205] –  Got up and snoozed for 9. Felt weak and did more of a yoga workout this morning. Weight up, just into the red zone.

Haven’t leveled yet. Lunch. To Y or not to Y? I am thinking back, incline presses and cable work for the upper-upper. Muscle growth seems to be flat and only increasing proportionately with overall body weight – at least I’m not losing… but anyway.

Level III [N] – knocked them out pretty close together. Some funny biz at the end of L-3, but whatever. Done deal!

YMCA – Work

45lbs	10 reps
55	10
70	10
80	6
90	6
100	5
T-Bar Row – 47 reps. Plates + whatever the bar weighs
Incline Bench Press
100	6
120	6
140	3 + 5
150	1

Dumb Bell Row –

70 lbs: 10 + 10 + 12 (both arms) Left medial elbow, it’s a hard pain. And it’s been there for years whenever I overdo curls or pulls. How do I make this stronger? Where are the support muscles? Maybe they are tiny.

Cable Push down [Straight arms]

120 x 10; 130 x 6 + 7 + 5: Kill the momentum, don’t bend, tighten core… Rock it.

Random triceps work, cable pull/twists.

90 Minutes and done – Pre-drink and BCAA’s too. So much for the 30 minutes. It’s good for that first heavy station, but then I like to do some support work too. I have the time. There’s almost never a rush and I like that about my current state of living.

11015 – [Saturday #206] – How can I evaluate the quality of my “sleep”? I’ve been waking up before the alarm. Does that mean I’m supposed to get out of bed? Have I had enough sleep? Anyway, I gave myself a snooze today. Don’t know why.

Level I [N]- 36 minutes movement, twisting etc. the body was sore when I got up and my eyes were “heavy” not sure what that was about.

Thinking sumo dead lifts today. Another opportunity to bust through 380 lbs!! Maybe I should add protein drinks on heavy lift days. Maybe it will accelerate muscle growth. Two more Levels, (3 total) easing up. Might make 4 today. Feeling cocky.

YMCA WORK!!

Weight	Reps	Comments
230	3	Going heavy quickly today. Low reps, high weights, long rests.
320	2	Ok…
340	1	Check.
390	F + F	Double fail on this. Got it off the floor, but couldn’t straighten out.
320	3	Went back to this. Got 2 solid reps and went for #3 – got it, but it cost me.

Left side pain. Upper medial thigh area?? Along the belt line. Need to look this one up. Ice later, Icy-hot right after the workout.

Suma Deadlift - Double fail 390 lbs. KEEP AT IT!!

Meanwhile…Standing Military presses: (The dead lift didn’t affect this round… Thank you.)

50 (bare bar) x 10; 70 x 10; 90 x 8; 100 x 5; the bean was easier than last time.

So far the dead lift hasn’t affected walking. I need to watch this and stretch. Might need a break from heavy bends, let’s say for a week. Switch to light lower & go harder on upper & body work/agility and cardi-yoga.

Day	Sunday 1-04	Monday 1-05	Tuesday 1-06	Wednesday 1-07	Thursday 1-08	Friday 1-09	Saturday 1-10	Ave.
Weight	192.2	191.2	187.6	187.6	187.6	190	190	189.4
Body Fat	18.6	18.4	17.4	17.4	17.7	18.1	17.9	17.9
H2O	59.5	59.7	60.4	60.4	60.2	59.9	60	60
Muscle mass	42.3	42.4	42.9	42.9	42.7	42.5	42.6	42.6

End of session 15 (Part one) To be continued….

11115 – [Sunday #207] – Double snooze this morning. Day 1 after the lifting incident. It’s a dull pain that comes mostly when I’m sitting [for too long.] doesn’t keep me from walking, going up stairs or weightless squats. Iced it last night. More of an annoyance than pain, but still focusing on healing energy. Left side is considerably weaker. The whole left side. Might be something to the misalignment theory.

191.2 – 18.4 – 59.7 42.4 –

Kind of surprised by the weight. Back in the red. 2.3:1 ratio, but 81 lbs of muscle… no consolation. I realized I haven’t sweated much during morning cardio. I’ve been waking up tired. Maybe too much sleep. Two days off coming.  Today is a rest day. Just in time. All this week at the gym will be body wt stuff. Maybe I’ll even get some hand stands in.

Day of rest – salad and beer at White Dog with Xave, and later Beer and calamari with Bobbi B. – good day for catching up.

11215 – [Monday #208] – Didn’t even think of waking with the alarm. Dreary and raining, but “warmer.” Up at 0800 and into 50 minutes of morning exercise. Most moves can be done with no pain from Sartorius[?] or whatever muscle or group was affected by the lift.

Double YMCA today (Classes) & Lunch with Xave.

Got some chest dumbbell work before class. FF was fun… I didn’t burn out. Spin too – figured it out. No pain/stiffness.

Bag-checked at H-mart by noob-guard, and they want $6.00 for eggs. Deciding whether to allow them to keep my business or not.

I think I did some calisthenics before bed… very light though. Not sure.

11315 – [Tuesday #209] – Slept a long time – 8 hours or more, two alarms went off, which I ignored. Decided to deal with Verizon & email today. Got in but not sure if it was worth it.

188 – 17.3 – 60.5 – 43 – 44 minutes cardi-yoga

Slow start to exercise – but I tried a few more things – airborne burpees, twist kick, low game tactical combos. The numbers came strong, but not sure why. Possibly the cardio. Soreness down the left side has subsided, bu I’m sticking to the week off… 3 of those days in Brooklyn… ahh, got to come back Monday in time for the Y, then temple starts.

Got acupuncture today and a couple of 20+ minute walks along the way. May train afterwards, or not.

Acupuncture today – felt tightness in left foot, nothing major and a slight headache after. I think this happened the last, first time. Must learn to relax. Can’t seem to let go when I’m drifting. Once I realize I’m drifting it stops… or I stop it. I become aware and that kills the feeling. It’s so un-Zen.

11415 – [Wednesday #210] –  I had dreams but felt like I woke up a lot too. Maybe I need to turn off the music. Woke up strong with the alarm though… 0400, just because I was tired of being in bed.

41 mins of cardio-yoga-esque random moves – a lot of twisting. Really want & need to get the core strong, loose, flexible.

189 – 17.7 – 60.2 – 42.7

Got my YMCA workout on – jumped rope, demo’d squat kicks, and airborne burpees, etc. Then jumped the bench, knee/ankle touch hops, db jacks, med-ball balance, high kicks over the bench, med-ball pushups… got some footage too.

Tea @home – maybe stretch myself into relaxation. No music tonight --- demos!!

Yoga stretch… nothing mapped out, try to relax.

11515 – [Thursday #211] –  WOKE – didn’t wasn’t  to.. 0400. Not sure I slept any better without t eh music. Might as well turn it back on, or sleep with some zen lectures in the background.

41 minutes of movement. Left knee sore from yesterday’s movement. Lunges are tough, so do them daily. Deep squats, tough. I bend forward (during squats) probably too much, to compensate… but practice.

189.8 – 18.7 – 59.5 – 42.2

Pushups at the gig, front 7 reverse. 20 each so far.. 10 more front. Feeling very low energy today.

Acupuncture [2/5] and long walks. Trying to relax, it won’t come over night, but have to be cognizant. Twice, no three times, in the last five years I left Philly and lost weight. I think living here keeps at least 10 anxiety pound on me. But that’s no excuse, I’m still going to try to shred them off of me!!

  

Just sayin'

11615 – [Friday #212] – woke feeling like I slept better, but who knows? 1 snooze, then got into the morning routine, more cardio than yoga… put the ankle wts on [2x] and did some leg curls and upper thigh lifting. There was a bit of plyo in the mix as well. Need to add more single hops in various positions. Did a short set of plyo-pushup jacks too.

Pork, eggs, shrooms, scallions, bkft. Weigh in 189.9 – 17.9 60 42.6 – Condition orange. No shower needed to get these numbers. Worked up a bit of a sweat during the exercise. Maybe I am coming out of the injury slump.

The cardio GX routine begins Monday – The next time I’ll be able to lift is next Friday, so the week off turns into two. I can use it.

Knocked out 40 pushups 20 front, 20 reverse [r].

3 strong levels… finished the day with less than 100 pushups, very low soreness in the Sartorius, bit still feel weak, low energy and tired. Probably gonna hit the Y.

YMCA – I felt like I’d performed badly and realized the jump roping took a lot out of me. Endurance vs strength/power… since I won’t be lifting for another week, it seems, I should see if I can jump rope daily to build up this wind. The coordination is fine, it’s the endurance… or lack thereof, that does me in.

Wrist work with the stick, pushups on the ball, kickouts and squat crosses – working on fingertip planks and wall pushups with the back of the hands… very weak and stiff here. Vast improvement is needed and expected.

worked on body work rotations before bed. Neck, wrists, joints, etc.

11715 – [Saturday #213] – WOKE UP READY. Body work, joint rotations. Travel Day – Brooklyn bound. Nothing vigorous.

Today was a break/cheat day, eating and drinking beer until the ritual dark & stormy @ Commonwealth.. drink was okay, but not up to standards. Things change.

End of Session 15 – Tables & Charts below.

Day	Sunday 1-11	Monday 1-12	Tuesday 1-13	Wednesday 1-14	Thursday 1-15	Friday 1-16	Saturday 1-17	Ave.
Weight	191.2	189.6	188	189	189.8	189.9	189.9	189.6
Body Fat	18.4	17.9	17.3	17.7	18.7	17.9	18.1	18
H2O	59.7	60	60.5	60.2	59.5	60	59.9	60
Muscle mass	42.4	42.6	43	42.7	42.2	42.6	42.5	42.5

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
1-10-15	33.9	113.6	80.7	2.38:1
1-17-15	34.1	113.7	80.6	2.36:1
Ave	33.5	112	79.6	2.37:1

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	-.6
XV	9.7	7.8	1.9	80	78.7	+1.3