Looking over the
charts and graphs and tables from last session… whoa; the prognostication is
not looking favorable. Weight is up 1.3 lbs from the start Session I! I’ve been
moving in and out of the 190s for a while now and while muscle mass is up in
the low 80s [80 – 81 actually] fat weight is up as well and the muscle mass:fat
ratio is down from a high of about 2.5:1 in November, when I weighed less. So
go figure.
 |
| That's what I'm sayin'!!! |
A slight muscle
pull last session prompted me to a weight lifting break and more joint rotation
work. I expect to get back to lifting in the first week of this session. I am
further expecting to turn this recent trend towards my favor as Temple is back
in the mix and I can get up there and
work the leg press sled and squat on proper racks. I decided that weekends
would be for heavy legs lifting and when I do have the opportunity to lift
during the week it will be light legs or chest/back. I’ve been able to do some
“exoteric” exercises before classes as well as jumping rope which is doing a
number on my, but I think endurance is improving. But what will this do to my
strength and body composition? Now that I’m tracking I will have some data, if
not answers.
Okay, let’s get
started.
11815 – [Sunday #214] – Woke up in Brooklyn with an ear-bud
lodged in my ear. Doctor visit? It’s a dumb ass moment/event. Chilled all day.
Travel back to Philly. No exercise, not much eating either. Ear priority.
What is my
personal currency?
Two strong – Got
back into la casa.
191 – 18.3 – 59.8 – 42.4 – Not much to eat. Eggs, trail mix, beef
jerky.
11915 – [Monday #215] – with the exception of the ear, the bod
feels pretty good today, both strong and energetic. Did some very random work –
no sore spots on the body. The week off – from lifting – seems like the right
call. Looks like there will be another week off. I think I’ll start with front
squats, then dead lifts and work them on weekends – heavy every time. If I
manage to do them during the week, I’ll go light.
What I thought
would be a decadent weekend in NY actually turned out to be pretty beneficial.
Weight is lower than when I left… but only slightly.
188.8 - 17.9 - 60 - 42.6
YGX was strong
and energetic.. I demo, then motivate, not overly participating. I barely
noticed the ear issue. It wasn’t an issue, in fact it seems most issues aren’t
issues when I’m moving.
Pre-drink,
pre-class, some pull ups, 10 second hand stand – it was smooth – worked with
the bars, shoulders and forearms, and balance [on vid]. Spin was good –
moderate, not beastly. Not sure, but maybe some yoga is in order this evening…
or some leg stretching… I did other stuff today also. Feeling better balance
and leg ROM.
12015 – [Tuesday #216] – It’s routine to get up @ 0400 on a work
day. Couldn’t even snooze – although I tried. Today is a year (or close) since
I’ve been working days. Bud is still in my ear. I opted to come in [to work],
well, give it til Thursday to dissolve or fall out.
188.8 – 18 – 60 – 42.6
Exercise this morning was laundry and some rotation warm ups [joint rotation] TUGX starts today. Got the double, so it should be interesting how the body responds.
TUGX was strong;
40-60% participation on my part, a better job of motivating. Jump rope before
class.. tired.. feel it.
Protein shake
after gx and the banana. Thought I was hungry, but not enough for a full
dinner. 2x teas… boredom tea, not sure I got the exercise done – oh yeah, some
stretching. Thoracic over the foam roller. In bed late, close to 2300.
12115 – [Wednesday #217] – woke, snoozed – stayed up too late
& took too long to fall asleep. Up & twisting circling exercises, so
far no soreness from TUGX… open up. Bud is still in my ear.
Pushups @ the
gig. Either > 100 or < so far 20
reverse, maybe get more done. Not happy with the digits. Haven’t detected a
pattern yet.
188.8 – 18.5 – 59.6 – 42.3 – I have readjusted the alerts. Anything
over 190 lbs is Red. Anything less than 2.25:1 muscle to fat ratio, is Red. Fat
over 17.9% is Red! Setting these levels may push me to improve them.
2 levels done
[N]. Vi-X is making a difference… not sure the body is absorbing the
ingredients, but that could change.
Could it be the
weather? May have to track that too. Tight in the chest and breathing is off.
Not tough or difficult – not alarming.
Aqua GX – 1
person… Anne – good to see her.
I got a sense of
hunger before the session, but subsided. No dinner, no exercise before bed. Got
caught on the net… creating. That’s consolation. Bed before 2300.
12215 – [Thursday #218] – wake 0800 – joint rotation protocol –
30 minutes.
187.8 – 17.5 – 60.3 – 42.9 – Good, but I want better. (Lower 17s to
16s BF and >43 muscle mass. Still aimin’ for more than 25.:1 ration, ideally
3:1).
Headed to docs
to get this Bud out of my ear.
BP: 127/77 –
temp 97.8: Bud is out… Nothing follows.
Lox/onion omelet
after docs. Short break at home the acupuncture. I’m sure I nodded, but
relaxing is still hard. Much of what I ate today was nuts/t-mix &
blueberries and tea as usual.
Movement, joint
rotation, etc, a la casa in the eve.
Don’t feel motivated to exercise vigorously, which means I must… Bring knees up
high when I run in place – so what if I don’t go 100 steps in a clip. I’ll work
to it. I need my body to be further from the ground when I train – work to plyo
pushups – floating lunges, suicide burpees (did a few of those tonight, no
damage/soreness/pain.)
I must write a
new home routine because I am haphazard with this ‘new’ stuff.
I hear a snow
storm’s comin’. I’m not hungry, but might eat. No vits today.
12315 – [Friday #219] – Woke – double snooze – just because.
About 40 minutes of exercise – determined to get the knees high while running
[in place]. And rotate and bend and squat and twist. Threw in some diamond and
crab pushups. There are so many variations.. weight in after cardi-yoga –
187.8 – 17.4 – 60.4 – 42.9 – Average at this point. I want to
determine the cause of the mid-week hump and rectify it. No dinner last night,
just snacking. Wasn’t hungry. Food is always the key. Have to reform the eating
strategy. On with the day. Y, maybe later this afternoon? Temple tomorrow after
work? Sunday off.
YMCA: First day
back to the weights. Sumo’s – began where I left off and I was nervous. May
have to stay moderate while GX is in effect.
Sumos 5x5
|
230 lbs.
|
No wraps
|
Done with no
pain/soreness
|
Calf raises
|
Smith machine
|
50lbs x 30
70 lbs x 20 +25 + 30 + 30
|
|
Shin Flex
|
60 lbs
|
20 + 10 + 10
|
Lying back, makes it
harder. First 20 were easy. I feel this more, think it’s better.
|
Jump Rope
|
2 sets of 200 front
|
4 sets backwards
|
Backwards is getting
easier.
|
Dancing in at
Silk & Trestle Inn. [Trestle was better. No reason to ever go to a Dirty
party again.]
12415 – [Saturday #220] – The alarm went off at 0400 as usual,
after getting in around 0130 – we rode through a wintery mix. I was nonetheless
awake, but didn’t trust it, so I hit snooze twice, barely snoozing between
reminders. Long story short, I expected to be tired and wasn’t. Bean-meat stew
for breakfast. Had no urge for tea (had 2x iced teas with my grilled chicken
salad at N. 3rd last night.) The dancing at trestle was my cardio –
early morning – and I also skipped the weigh in. I’ll take care of that after
work. It’s a wintery mix kind of day. I prepared my trail mix, but didn’t pack
it. DUH! Good experiment – well, if I didn’t get crackers and peanuts to munch
on until I can run out and get a bagel and hot chocolate. I did not drink
[booze] last night. Didn’t feel like it, espite the darm-n-stormy on the N3
menu.
At the gig –
bored, maybe tired, but not sleepy. Maybe I’ll even exercise a bit.
BTW – Level I[N]
– before the gig. Guess I could relax some too. But bod wants to move.
Late weight - 191.5 – 18 – 60 – 42.6
Home work 22
mins warm up cardio, featuring high knees, run-in-place, twists, joint
rotations, butt kicks, jacks – nothing on the floor – center punches.
Second Half:
Chest work.
Flat bench –
30s: 16+18+20
Incline – 30s:
10 + 12 + 15
Flat Floor –
50s: 12 + 15 + 7 (grip, left hand0
Pushups;
diamonds chest, on the dumbbells, wide crabs, 2 sets of one on he stability
ball.
Weight was up,
but Bod-comp was ok. BF on the border – but still Red.
Day
|
Sunday
1-18
|
Monday
1-19
|
Tuesday
1-20
|
Wednesday
1-21
|
Thursday
1-22
|
Friday
1-23
|
Saturday
1-24
|
Ave.
|
Weight
|
191
|
188.8
|
188.8
|
188.8
|
187.8
|
187.8
|
191.5
|
189.2
|
Body Fat
|
18.3
|
17.9
|
18
|
18.5
|
17.5
|
17.4
|
18
|
17.9
|
H2O
|
59.8
|
60
|
60
|
59.6
|
60.3
|
60.4
|
60
|
60
|
Muscle mass
|
42.4
|
42.6
|
42.6
|
42.3
|
42.9
|
42.9
|
42.6
|
42.6
|
12515 – [Sunday #221] – Close to 11 hours of sleep/rest, or in
bed. Nova is haunting me again, but it may be more curiosity than ego. She
had/has her own problems… and the others too. I’m imagining being completely
honest in the future, but how can I when I’m not even sure? I am more
uncomfortable as a “couple” than a single – so what is it I say about comfort?
Ha, the contradictions of life and the philosophy thereof.
187.2 – 17.8 – 60.1 – 42.7 – I am flirting with an even 43% muscle
mass. I want to break this mark and leave it behind.
Headed to the Y.
take a walk to the trolley.
YMCA – The Work.
Front Squats 5x5
|
140 – 5
150 – 5
160 – 5
170 – 5
180 – 3 + 2
|
Strength comes in the 3rd
set. This got heavy after set 3 and I broke a sweat quicker than usual.
Shoulders and legs are holding up.
|
Military press
|
70 x 8
80 x 8
90 x 6
100 x 5
110 x 3
|
Shoulders felt strong
after the set 1, and it looked like I was ready to break the 100lb barrier.
Opted for 110lbs over 105. I think I made the right choice.
|
Close grip pull ups.
Smith
|
5 + 6 + 8 + 4
|
The first 5 went up nice,
same with 6 so I went for 8! I love the improvement.
|
Lunges
|
20 lbs. 1 set of 10 each
|
I hate doing lunges, so I
have to be the lunge king! Exhausted, but got them done. Got to stick with
20s for a while.
|
There’s always some new stuff popping up.
|
12615 – [Monday #222] – It’s snowing now, but not hard. Up at
0800 and was still tired. Took a little while, but finally got into the morning
exercise. About 50 minutes of mostly running in place, butt kix,
heal-toe-shuffle with the emphasis on ‘floating’ the legs up higher than I had
been on these three major moves. This adds more impact, requires more fuel
& burns more calories – and makes for a better workout. Did a few sets of
suicide burpees, which weren’t full burpees, just the suicide part. Focusing on
the ‘float’ and the easy/soft landing. Did floating plank jacks… twists, jax w/
5lbs wts. And such.
Weight was up
slightly but fat was down, muscle was up slightly. This is what I want.
188 – 17.4 – 60.4 – 42.7 –
Glutes are
responding to yesterday’s squats… weekend rinse. So back to cardio these two
days.. if I can swing a light lift day Wednesday before aqua that would be
sweet. Got house chores to get to today. Good day for it. Maybe some back
shaping work before the Y.
Oh yeah, nap
after workout, then proper breakfast; pork, eggs, shrooms, peppers… yum!
I did a bit
today so by the time I got to the Y, I was pretty warm – jumped rope 2 rounds,
2nd round was two minutes – then the FF class. Maybe 40%
participation. Cycling… I’m ready to ditch that class. They should have someone
around who wants that slot.
Harry noted I
looked bigger in the mid-section. Measuring day is coming – I am not denying it
– but wondering what happened and what I can do to remedy it. It could be
muscle size – today’s reading suggests lower fat % - but that’s just the scale. I still need to get this belly fat off
of me.
12715 – [Tuesday #223] – 27 on the 27th Happy birthday
Stazjee: Up with the alarm. Plenty of sleep. Body was sore and with
cardio-sculpt this afternoon, the Bod opted for yoga and stretching. It’s been
a while and we’ve already lost some flex. UGH!
The snow storm
didn’t manifest, so there’s a dusting out there. Once again the FEAR
Forecasters look like fools. Oh yeah, 40-ish minutes of yoga. Must weigh in
after shgower
188 – 17.7 – 60.2 – 42.7
Bean stew last
night – after mentioning that I usually don’t have dinner after GX days. I
needed it though. Give Bod something to chew on overnight.
Avocado as guac
for breakfast & tea… tea seems to not be a necessity these days. Donuts at
work and I ate one. Maybe the rise of
fat% is more a drop in muscle from cardio? Possible?
GX was awesome
and fun. Good times at aqua too. No dinner, per se. trying to figure out
if/when I’m hungry. Didn’t eat much before TUGX and made it through. Banana
after b/w sessions.
Home – plyo
pushups and suicide burpees (low game) for video. I feel the impact!! Good.
12815 – [Wednesday #224] – Break down of muscle, or increase in
fat? Or obstruction of electricity flow? So many variables, it’s hard to
explain these numbers. Maybe it’s just the cycle and I have to find a way to
improve it.
188 – 18.8 – 59.4 – 42.2 –
Today’s workout
was rest. 36 mins of chillin’. Caught a cramp last night – upper, inner thigh.
Took a shot of raw sugar. It eventually subsided.
I’ve got to take
a look at Tuesdays and Wednesdays to see if there’s a pattern. I may be stuck
in a loop. Last week I took protein – but maybe I shouldn’t skip dinner after
Tuesday TUGX. Maybe catch a salad at the Horse or omelet at BSD, or even eat at
home.
Today feels
heavy and I was looking for confirmation that it wasn’t just me.
Considering the
logistics and benefits of hitting the Y for 30 minutes of Romanian dead lifts
and/or bent bb rows before aqua. I think I can pull it off.
I seem to have
worked out a formula to achieve the 3:1 muscle mass to body fat ratio. Today I
am 33.5 lbs BF & 79.6 lbs MM. if I drop 5 lbs of fat (28.5 lbs) and add 5
lbs of muscle (84.6) that will be 2.96:1, I can tweak it from there. Of course
this is easier jotted down that actually accomplished, however, if I know what
I want I can achieve it. And to do so I have to get out of this loop.
Level I [H] –
probably more dehydration. Where’s the moon? First quarter in Taurus. There are
various influences, if I can narrow them down to 2 – 5, even, maybe I can
figure this out. Right now I am thing dehydration. So more water, especially on
Tuesdays, during and after the sessions.
L2 [N] - sort of. L3?? Still down.. headed to the Y…
maybe.
Got o L4
yesterday but BF was still high.
YMCA 30 minute
training. This was good too.
Romanian Dead
lifts 5x5 250 lbs. It was very easy. Need to advance to 275 next for more of a
challenge. Good mid-week session.
Bench Press
barbells: 150; 160; 170: 5 each. 185 x 3; 200 x 2; w/ spotter, but didn’t quite
trust him that much.. or myself. I’ll work my way to 5s. Start at 160 next
week. Keep it fresh.
Stretches before
bed – 2230.
12915 – [Thursday #225] – Woke – snooze – then another 30 minutes
of rest/sleep. Too cold and uninviting. Then I’m feeling yesterday’s workout.
Glad I went to the Y for several reasons.
Despite last
night’s work and guzzling H2O, numbers are in the red across the board. This is
out of my physical control, I think. No dinner – but ate a bag of beef jerky
(over several hours time). Good aqua box session, more than likely it’s an
environmental thing.
Weighed in after
tea and avocado, tomato and cheese breakfast. 2d cup of tea before leaving for
work. Some minor run-in-place and butt kix – but feeling like I could be over
doing it.
Acupuncture
today – oh yeah and tight in the lungs area after going up steps (train
station) – water helps. [I think this is all related.] More water. Will be interesting to compare habits &
results when the weather gets warmer.
Keep in mind,
lose 5 lbs of fat, gain 5 lbs muscle, achieve 3:1 ratio, stay the same weight.
Yeah that works.
Acupuncture 4 or
5. Add 5 more. 6 sessions left.
Walked to b-more
ave. then down the parkway.
Plyo-cardio, exercises
for an hour, with video, before bed. Hmmm. Dinner? Beef, cheese, omelet. Good
night.
13015 – [Friday #226] – wake up – measuring day.
Top: 103 cm:
Middle 93 cm: Bottom 97cm; Under 98: - Kind of happy with these, but come to
discover the numbers haven’t changed.
 |
| Torso Track from June 19, 2011 - January 30, 2015. Measured every 45 days Since 2012 |
Left overs for
bkft.
Weigh in 190.2 – 18 – 60 – 42.6 –
L1 [NF] – I’m
thinking the dehydration angle.
L2 [NF] – pizza Friday
mushrooms, 2 slices.
I think the Y …
for back day, T-bar or barbell row?
L3 – YMCA
I’m thinking the
real issue if dehydration (or carbohydrate) replenishment. That’s probably the easiest
to measure and fix. Remember this Monday & Tuesday.
YMCA – Back Work
T-Bar: 45 x 10;
55 x 10; 70 x 8; 80 x 6; 100 x 3 + 4 (super set with)
Shin flex –
lying back: 20 + 15 + 10 + 15 + 15
Barbell shrugs:
150 x 12 (warm up) – 210 x 8 + 10 + 8 + 10
Jump rope, front
& back, no records
Bent bench flies
20 lbs 3 x 10
Half way through
this workout I stated to feel, “blah” only to find out it was snowing…. Did this
feeling come from the weather change? Stopped in to 5 points Coffee for a
chai.. spicy chai. I think this could become a habit… either post workout chai,
or slice.
13115 – [Saturday #227] – 188.4
– 17.6 – 60.3 – 42.8 – After a ‘cheat’ day. It’s cold out. Off sick from
work. Home: joint rotation and easy calisthenics & chores.
It’s cold and
windy out. Too cold to bother with a building that won’t have running water for
an undetermined amount of time. I slept in – peacefully.. and when I did get up
did the day-start exercises and got to some chores.
Random work
throughout the day. Keeping things moving.
Day
|
Sunday
1-25
|
Monday
1-26
|
Tuesday
1-27
|
Wednesday
1-28
|
Thursday
1-29
|
Friday
1-30
|
Saturday
1-31
|
Ave.
|
Weight
|
187.2
|
188
|
188
|
188
|
189.4
|
190.2
|
188.4
|
188.4
|
Body Fat
|
17.8
|
17.4
|
17.7
|
18.8
|
18.8
|
18
|
17.6
|
18
|
H2O
|
60.1
|
60.4
|
60.2
|
59.4
|
59.3
|
60
|
60.3
|
60
|
Muscle mass
|
42.7
|
42.7
|
42.7
|
42.2
|
42.1
|
42.6
|
42.8
|
42.5
|
*This table includes a correction. Weeks, maybe months back
a math error (DUH!) threw off the data. I’ve been clocking a net gain in weight
since Session 12 (November 23 – December 6, 2014) which was when I ended the 90
Day Fitness journey/discipline. I may
have started lifting heavier than as well. (Maybe I can link you to Session 12,
if interested.) One session is two weeks in duration.
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
|
-2.2
|
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
|
52.7
|
54.7
|
-2
|
XI
|
4
|
3
|
1
|
56.7
|
57.7
|
-2.2
|
XII
|
3
|
1.2
|
1.8
|
59.7
|
58.9
|
.8
|
XIII
|
5.2
|
5
|
.2
|
64.9
|
63.9
|
1
|
XIV
|
8.3
|
7
|
1.3
|
73.2
|
70.9
|
2.3
|
XV
|
9.7
|
7.8
|
1.9
|
82.9
|
78.7
|
4.2
|
XVI
|
7.8
|
9.3
|
-1.5
|
90.7
|
88
|
2.7
|
There will
charts with this at some point.
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
|
1-24-15
|
33.8
|
113.5
|
80.6
|
2.38:1
|
1-31-15
|
33.9
|
113
|
80
|
2.36:1
|
Ave
|
33.5
|
112.1
|
79.6
|
2.37:1
|
End of Session 16…. End
of January too. Generally speaking, this
wasn’t my best session. Fat weight is up, muscle weigh is down. Ironically this
coincides with the start up of group fitness training at the Y and Temple, so
there’s something I’m doing that needs to be corrected.
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