Session XVII: 20115 – 21415
20115 - [Sunday #228] – New
month, new session… 17, I think. After a day of being ‘shut in,’ regular meals
and several cups of tea [4, maybe], the numbers remain relatively steady: 188.2 – 17.8 – 60.1 – 42.7 – A change
but not remarkable. I could use more vegetables, I think.
Measuring day
was anticlimactic. All the measures were the same as 45 days ago. At least they
didn’t go up. Ten cm difference between solar plexus and hips. Pretty nice, but
I still want my lower torso to be in the 80s range, even the high 80s. I’ll
need to burn close to 10cm off my gut though. Although the Bod is more
contoured, or because of it, I can see where the fat is being stored. It’s the
usual spots – belly and the sides. Boost activity, tweak diet. It may be
‘difficult’ to boost metabolism at this point, but I might as well try. I cannot allow age to be a factor (in my mind)
– whether other people and statistics – think it is or not!! My rebel
stubbornness will prove them wrong… and if not, I’ll still benefit from having
tried.
I see another 90
day window approaching from March 15th to Xave’s graduation.. Cardio
daily, different moves I want to get better at & continue to lift.. heavy!!
And the fit-friends project. Keep this is mind.
YMCA – The work
Dead lifts -
Conventional
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230 x 3
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No wraps
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Went up EZ: good warm
up
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300 x 3
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No wraps
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Up good. Surprised
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350 x 1
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Wraps
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No problem
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370 x 1
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Wraps
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I was a bit worried I
wouldn’t get this.
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380 x 1
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Wraps
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YES!!! After the fail.
Progress
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400 Fail!
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Got Greedy
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I needed to feel the
weight. I could fail at this again – but maybe by month’s end, if I keep at
it.
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Try dead lifts
with hands outside of legs. Alternate workout to work out. No need for heavy
sumos.
Bench press:
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160 x 5
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Good
warm up.
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170 x 5
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Feeling
strong
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190 x 3
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200 x 3
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Progress!!
No spotter. I may be getting closer to a 5 rep set. Shoulder is hangin’ it.
Left side lagged on third rep.
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Jump rope – 2.5
minutes, missed… I was going for 3 minutes. It’s a long time to jump. Just
straight up and down, nothing fancy. Jumping felt good and strong.
Lunges 20 lbs…
20 total (10 each side0 I am getting more steady. Feeling the difference.
Hate(d) them, but I’m coming around.
Those suckers wore me out.
20215 - [Monday #229] – 188.2 – 17.6 – 60.3 – 42.8 - damn, couldn’t even get a “9”, let alone a
“43” I think I’ve hit 43 once. It’s a Long freekin Road Back!
Restart the
morning routine (with passion & focus) – more formal. Warm up with joint
rotation & balance. Here’s the
run-down. I probably won’t do this every day, I will adjust according to the
day before – day of is not such a concern.
1. Run in place: no jogging, keep the knees up
even if I have to go less than 100-200 steps.
2. Jumping jacks – conventional or modified to
open trapz/shoulders.
3. Heal-toe shuffle/jumps – get high!!
4. Shadow Box
- straight center punch working towards 500.
5. Suicide burpees – will alternate some days
with normal burpees (or none at all) for recovery.
6. Floating lunges – can be switched up with
downward dog to runner’s lunge.
7. Jumping leg laterals – [ringing the bell] get
high… maybe one leg hops as well.
8. Dancing Lion
– signature move. Love this. Add hops and eventually move into a combination
movement that includes kick out and pushup.
9. Diamond plank jack pushups – alternate with 3
and two point pushups.
10. Jumping Lunge squat – or stepping lunges,
when I don’t do it with weights.
11. Kicks – front/back or combo – need to get
these up higher. Build energy!!
12. Elbow to
knee twist –
Modified,
extended sun salutation, with twist, T, and two pint push up. Seated neck circles, hips work.. leg
stack/stretches.
 |
| Muscle weight is about 80 lbs. I need to pack on 5 more! |
About 40
minutes. This should be daily (or at least some form of it) – no excuses –
although I may make them anyway. I should add some stability mornings in this
mix to witch things up. Day 1? Not yet… but maybe, discipline training.
Kind of warm
today, raining I think… or icing.. work today – ugh – feeling the pull of
leave. 14 months to go.
L? – don’t know
where I’m at. No biggie. I’m looking at another 90 day window – this time going
hard and steady for 3 weeks, then chill (maybe just lift or something, or
stabilize). Then 3 more weeks with something different. Figure I can do this
twice a year, which leaves me 185 days for non-fitness related fun.
4 Levels??
I need these
pants loosened!! Take more pix?? But… and video? Heck, I’m gonna get some 36 x
34 pants forget the ego… I need space and length. 34 x 32 look/feel like high
waters to me.
Turkey burger
before YGX – pre drink. Both Y classes were strong. I feel good after.
Bean soup for
dinner – tea. Adequate? Hydration.
Full moon in Leo
– maybe that explains the GX sessions. Had a big group. Foam roller on quads
before bed.
 |
| This is how much fat weight I'm carrying around. about 35lbs.! |
20315 - [Tuesday #230] – Double
snooze – surprising warm in my room, but I’m used to it [the cold] I guess.
Close to 30
minutes of morning cardio. Watching this training video and becoming more
cognizant of how I need to train. There are 6 more weeks of winter – that can
be two 3 week training cycles; joint rotations, jump-cardio- core stability
(should utilize the ball)
188.2 – 17.9 – 60 – 42.6 – pretty sure these are the numbers. Better
than usual. Right on the border though. [Condition Orange – but that’s steady
state]. It may take some time, but I need to be conscious of it. .
Two levels early
– a one-two. Musthave been dinner. I may have to start brining protein powder
with me to the gyms. Don’t really want to be THAT guy – but maybe.
TUGX was good.
More coaching – some participation. Legs are tight! Aqua… okay … didn’t feel
that motivated. Finished salad & guilty pleasure. They don’t even taste
good to me anymore. Focus on hydration, maybe some ball work – stability.
(Nope!)
20415 - [Wednesday #231] –
189.2 – 18.1 –
59.9 – 42.5 – I did not want to get up this morning, but I did (
slept very well). Body rotation protocol today. Typical post-Tuesday recovery.
30 minutes of not very dynamic exercise. Mostly twisting and stretching, no
jumping or running.
 |
| Its the 3 to 1 ration that I'm after: these charts are for Jan.'15 |
Numbers aren’t
as radically down as last week – but fat and H2O are in the red zone. So let’s look at what was different
about yesterday.
At the gig,
snacked on trail mix as usual, but didn’t eat all of it. Still had some left by
TUGX. Bagel with vegge spread, then half the salad before TUGX. No pre-workout
drink. Jumped rope (2.5 mins – missed) before class and worked shoulders and
biceps, also. Focused on hydration during the day, during and after TUGX. 40%
participation during the session. Good sweat & calorie burn (not measured).
Aqua box, two participants, not very intense. H2O post TUGX, no banana this
week. Carrot cake and beef jerky, which was basically dinner. Ate the whole bag
so like 20 – 30 grams of protein?? But it was outside of the 90 minute window.
Finished the salad after both fit classes.
Today – feeling
heavy, from yesterday?. Round I, then II! One-two punch! Close together.
Bean & meat
and shrooms for breakfast and hungry again when I got to work. [Maybe I should
add lentils to this mix, I haven’t had red lentils in some time.]. Oh man…
maybe sick is trying to get me. “Tough” recovery getting up 1 flight of steps
at the gig. UGH!!
This is looking
like analysis day. I have it in mind to go to the Y and do a spec forces
workout. A strong 30 minutes. I won’t have many more chances this week to
train. Acupuncture Thursday and massage Friday, but maybe I can hit the Y after
the massage? Or I can always start working in the stability training at home
afterwards. I had a good home set last week. I should start doing some chest
presses on the ball. In fact, I could probably do a spec-forces swiss ball
combo?? Hmmm, let me ponder that one.
Got a few
balance (one leg laterals) at the gig. Added muscle mass:body fat ration to the
daily table. Lamenting my poor performance, but also realizing I don’t have a
year’s worth of data. Maybe when the weather gets warmer things will change.
What happened to the burn fat build muscle paleo model??? More what? Less what??
Added muscle
mass: body fat ratio to
the daily table. Lamenting my poor performance, but also realizing I don’t have
a year’s worth of data yet.
My best MM:BF
ratio week was in November, so I finally
checked to see why. Seems all that week I was doing my cardio with 5 – 8
dumbbells [hand weights]. I wonder if this can be repeated. And why did I stop?
Can I pick this up tomorrow? My muscle mass was about 2-3 lbs lower then, but
fat was proportionally lower as well. Maybe this is a strategy I need to
include.
YMCA – Spec
Forces Comeback… Day I
150 lbs – 10 –
1: Kicked my ass!! Two things to work on. Keep toes straight. Work towards a
wider/open stance and deeper squats; and spread fingers further apart during
pushups. I need to have my body in significantly better shape by the time I
leave the gig/City.
Jumped rope,
front and back. Pretty lame. Cable pull & turns, 70 lbs?? 3 sets. Dips 2 x
6 & 1 x 8 – I was out in 30 minutes.
Practice with
monster reps?? Can spec Forces be my Wednesday girl, Before aqua?
Did not need to
eat before aqua. Water did the trick. 60 oz done. Got 20 more oz in the bottle
32% of body weight. It could very well be that I’ve been dehydrated, or getting
by on less water than I should drink, for quite some time. 6 rounds, but many
of them were lame and short.
Ended the night
with 90 oz of H2O (47.5% of body weight). Wrist and forearm work with the bar
and 20 step lunges, w/ 20 lb dumbbells before bed.
20515 - [Thursday #232] – 189.2 – 18 – 60 – 42.6 – Morning
workout w/ dbs 5 lbs. Can’t float as well w/ the bells – so I’ll switch off (or
get better at floating). Core stability w/ the ball. No mt climbers, burpees,
or lions. Core stability is low and must be increased. I wobble on the ball. I
have to create for variety.
Good omelet,
toms, spinach, beef, bkft. Feeling kind of worked over today. Acupuncture after
work. Looks like the temp is going to plunge. The digits are right on the cusp
of the Red zone – same as a week ago [1-30], except the weight is down a couple
pounds. Essentially I’m on a plateau, so something has to be done differently. Rotating the morning routine should help…
also adding dumbbells to a few routines. Core stability work and spec forces
Wednesdays and consistently hydrating, especially on work days.
Expected results
–
1. reduce body
fat by 5 lbs [at least].
2. increase
muscle mass by 5 lbs [at least]
3. reduce torso
measurements, below the solar plexus to <90 cms.
Prepare to
initiate OPT protocol. Have stronger morning workouts on days off.
Round I [NB]
before work. Got to get up more often at
the gig. I can do standing core/balance work throughout the day. We [I] have
small weights here. H2O seems to be working. 4 – 5x up the steps so far. [1000
hrs.]
R3[NB]. 40 oz. –
60 oz. 1400 hrs. weights and numbers may be on a 1 – 2 day delay? Does my
behavior on Tuesday show up on the scale on Thursday?? It doesn’t look like
it. R4.
Acupuncture 5 of
10 – trying to go ‘there’, but something always brings me back in. Post acu-
walks… cold and windy!! 80 oz. 2x tea. Lentils with bean stew for dinner. Bod
is sore, perhaps core & stretch before bed.
Balance &
core work, with the ball. I’ve got lots of room for improvement. Standing
balance, lateral leg lifts, bent one-leg raises.
Got 90 oz –
maybe 100?? 1 last cup of tea. Spectrum’s clear. Legs are sore. Massage
tomorrow and off sabado! Ended with 90 oz… decided to save some for the AM.
G’night.
20615 - [Friday #233] – 189.2 – 17.7 – 60.2 – 42.7 – The
difference is clear, except I’m wondering if I’d done nothing more than what I
usually do day to day, if I would not have gotten the same results. Well, let’s
keep going. The H2O didn’t keep me up, but when I woke up I needed to
eliminate, and maybe the .4% drop in body fat was due to the 90 oz of H2O from
yesterday… or the walk. No reason to stop.
If I can continue this for a week – 30 days there may be even more profound
improvements.
Raw omelet
(peppers, shrooms, spinach, scallions, 2 eggs.) for bkft. Took an ACV shot,
which I’d been neglecting for a while. Let’s get back into this habit.
DROP 5 – BUILD
5!!
17% - 18% is
neutral territory. <17% is Blue Zone… so let’s focus on trending downward.
Round I – before
work, feeling improvement @ the top of the El steps.
Round II – NW –
H2O
20 oz done: Day
3 of the H2O thing.
Round III – NW –
40 oz done 1130 hrs – H2O is cutting the appetite, or is it in my mind?
Round IV – I
might get to 60 oz by the end of work. Slowed down on the sipping. Trying to
make it natural, not forced. Decent round.
Turkey burger,
tom, guac 2x tea.
Moved around w/
ankle wts @ the gig – core stability, leg raises, etc. Felt better getting up
steps.
Cheat night,
lamburger on a bun and fries. 3x iced tea [North third.]
20715 - [Saturday #234] – wake
0730-ish: Morning work 30 mins with dumbbells (5 lbs), haphazard but the
basics. Had a One-two round at wake up. [DF] – H2o getting’ in done.
Weight: 190
– 17.8 – 60.1 – 42.7 – [m wt. 81.13] I
had to know. Weight is in the red zone, but everything else is within
acceptable range. I’m guessing the water. Not sure if there’s been anything
like this combo since Sept 2014 when I got the scale.
Drop 5 lbs of
fat – build 5 lbs of muscle. That’s the plan. Bkft … YMCA.
YMCA – 20 minute
walk to the trolley:
Dead Lifts;
Conventional. No records Today. Form, reps. Squat arms outside of legs.
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230 x 5
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Easy lift, but winded. Good warm up. I think I can start higher.
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250 x 5
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Start here next time. [No wraps on first two sets]
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280 x 3 + 3
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Left grip failed on first set. Added wrist wraps here.
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300 x 3
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No problem.
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330 x 2 + 1
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Respectable weight/performance today. Ran out of fuel here.
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Incline bench
Press: decided to start a bit heavier today.
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120 x 5
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Good, easy enough, shoulder’s are good. Expected a pain
that didn’t come.
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140 x 5
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Ok.
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150 x 3
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Feet down on the floor. Was getting tricky with the feet
up.
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150 x 2
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Shoulder played up. This looks like my max for today.
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Military Press –
Barbells standing.
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80
x 5 –
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starting higher this
time. No longer need to start with a bare bar.
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90
x 5 –
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5 is enough. Was repping
8’s last time. Keep reps low and improve strength.
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105
x 3 +5 –
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I thought I bit off more
than I could chew with this weight, but I came back with a surprising 5 reps.
So I went for…
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110
x 3
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– got it, but with a bit
of momentum.
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135 lbs is where
I hurt my back, way back in the 1990s. it would be great to get my revenge on
that weight!! GRRRRR!
20 lunges, 20
lbs. a little easier. May advance to a second set.
Jump rope – kept
missing.
60 oz H2o done.
Having strong
workouts but very little sweat. Where’s the sweat? Spectrum is clear. Proptein
drink post workout within the window. Late lunch. Beef 7 egg, shrooms, spinach.
Round III –
Tight. Feeling the inner core muscles too. Low, under the belly. 80 oz gone.
Gonna do 20 more for the road. Made lemon/lime infused h2O for home. 100 oz
total today.
Fram-style
birthday dinner @ han dynasty – ate thoroughly. Dark beer, 1 each [16 oz. ?]
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Day
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Sunday
2-1
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Monday
2-2
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Tuesday
2-3
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Wednesday
2-4
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Thursday
2-5
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Friday
2-6
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Saturday
2-7
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Ave.
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Weight
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188.2
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188.2
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188.2
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189.2
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189.2
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189.2
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190
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188.8
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Body Fat
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17.8
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17.6
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17.9
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18.1
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18
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17.7
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17.8
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17.8
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H2O
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60.1
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60.3
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60
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59.9
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60
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60.2
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60.1
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60
|
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Muscle mass
|
42.7
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42.8
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42.6
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42.5
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42.6
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42.7
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42.7
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42.6
|
|
MM:BF
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2.40
|
2.43
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2.38
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2.35
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2.37
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2.41
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2.40
|
2.39
|
20815 [Sunday #235] – wake @ 0730-ish… Calisthenics w/ 5lb. warm
up.. core stability. Weight 186.6 – 17.1
– 60.6 – 43.1 – Celebrating H2o. psyched. Hope it’s not a tease…
inspiration to keep going with everything, especially the water.
Round I – at
wake [NF]
Round II – BFF –
This H20 thing is amazing.
Round III –
drink 40 oz. done.
Yesterday
[2-7-15] started infused H2O @ home. Lemon/Lime. Walked to trolley, getting
used to this. 20 mins walk is good. Phlegm coming up & sniffles. Took Vits:
C,E, D3 & B12 before training.
YMCA – Here we
go.
Bent Barbell Row
& Biceps curls super sets.
|
BB
row
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Curls
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140
x 5
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30s
x 5
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150
x 5
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30s
x 5 (extra on left)
|
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160
x 2 x 5
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30s
x 5
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170
x 5
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35s
x 5
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35s
x 5
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I thought 160
was my max, but then went for 170… so… new max. Next time I can start at 150.
Smith, close
grip pull ups: 6 – 5 – 5 – 7 – 5.
Bent bench db
Flys:
25s – 2 x 10
30s – 1 x 10
35s – 10 + 6 –
Better form, slower tempo. Master it.
Medicine ball
pushups:
10 feet close –
so I figured I’d cross them. First attempt wasn’t good. Thought I’d settle for
planks and got 3 pushups, then a 6 so I went for declines (off the bench). Got
a 2 and a 3 count. Stability is kicking in. [speaking of kicking, standing leg laterals are up to a 40 count now.]
Done 60 minutes.
What next? Feeling better and clearer (no sniffles) after the workout.
My size 34 cammies
don’t fit! Well, hard to fasten the button, mainly because I’ve been wearing my
fat-boy pants. I want my 34s to fit like my 36s. so there, I’ve expressed that
desire.
Round IV was
substantial: 90 oz. down, I expect to get 100 – 53% Good enough.
Avocado, cheese,
onions, tomatoes as guac for “dinner.” Maybe I moved, maybe not. I may have
worked on some planks.
20915 [Monday #236] – 190 – 18.4 – 59.7 – 42.4 – I had
to reset the scale this morning. From one minute to the next the measurements
changed, going from bad to worse, even after the shower (wet feet) which
usually gives more accurate data. So what about this water? Maybe these are
results of Saturday’s dinner and will return in a day or two.
60 oz done.
Getting up the stairs is better. Still red zone, but let’s see how the recovery
goes.
R-I [NS] 60 oz
@1230, 70 oz done @ 1410, R-IV – 130 oz done post YGX 1900 – First day of over
a gallon.
Pre-YGX jump
some rope, kept missing… front & back jumps – worked with the body bars as
clubs, upper-upper body, shoulders, spinning them, working wrists, etc.
YGX and spin
were stronger than expected. First classes since drinking more H2O. Finished
just over 130 oz. Cup of tea & lentils, spinach & cheese – post workout
meal. Just chilled and did laundry. Making gains with balance and H2O. How many
days have I been logging the water? (Today is day #5 of… forever, ha ha). Three
weeks makes a habit. 130 oz = 68% of body weight in lbs. this should be a
sustainable goal. Maybe 150 oz. max… (89%) but 80 oz. minimum? Still tracking
the results. Didn’t sweat that much at the Y… maybe l’agua is doing its job. I
may have to wait a few more weeks to properly evaluate this.
21015 [Tuesday #237] – I think my scale is messing up. But as
things go, if you don’t like the results blame the machine. First weigh in
187.8, 18.9 59.3 42.1 solidly in the red zone. After the shower 189 – 17.5 – 60.3 – 42.9 – more to my
liking, but the extreme change made me suspicious.
Morning movement
workout – ankle wts curls, twisting and rotating. TUGX today. I have a cup of
tea every morning, so in case I don’t mention it, I probably had it.
20 oz done
before leaving the house. Lentil & bean stew bkft.
80 oz. done by
end of work. 1430 –
140 oz for the
day.
TUGX was good –
got a good sweat, 60% participation. Got some good work in and wasn’t exhausted
at the end. Beef jerky time, post Aqua – on the ride home. Probably about 30 g
protein, oh yeah, the salt… tea and chill. More lazy than tired.
21115 [Wednesday #238] – 191.2
– 18.9 – 59.3 – 42.1 – Not exactly what I expected with the increased H2O
consumption. No Am exercise… had chores. Crockpot stew and spicy guac for bkft.
I’m vexed at these digits – ready to blame the scale and have another look.
Over thinking the variables – might be too cold. Might get different numbers in
a different location. May try that tomorrow.
20 oz., before
work. Round I [NF]? – Felt tight this AM – maybe the beef jerky? Shouldn’t over
think it. It’s Red Zone Wednesday. Getting up
steps better. It’s not the climb, but the recovery that concerns me.
Ankle weights,
balance stuff – standing. Lower left side sore. I’m hoping this is
muscle/tissue adaptation.
Round II –
Massive. 40 oz. @ 0900. – Three major rounds & 60 oz done @ 1300. Might get
80 oz by the end of the tour.
Spec-Forces Day at the YMCA
|
10 – 1
Squats & Pushups: 155
lbs. 55 each total. Better, but still only doing half of the workout. It’s a
slow climb, but I’m using more weight than ever. Working on better form with
the squats; i.e. toes pointed forward deeper. This gets me winded, but I
fully expect to progress to 20 – 1 and back up.
Shin Flex – 60 lbs, 1
seated 2 lying… 20 – 20 reps + body weight calf raises.
DB Pull overs: 60 lbs x
15 Then 2 sets w/ 80 lbs 10 + 8 – that last set really challenged me. *Now I
remember why my tri’s are so tight.
|
Body feels much
better after the workout! It was needed.
Four rounds –
the final was as usual. Granola bars before and after Aqua.
100 – 120 oz H2O
Crashed early. I
was wiped out.
21215 [Thursday #239] – Blood tests today: 189.2 – 18.1 – 59.9 – 42.5 – RED ZONE. Fasting, how is this possible? H2O only, still
these results? Today is day 7 of hyper hydration… Blood test should be
interesting.
No significant
exercise this morning. No breakfast yet.
Blood taken –
done! Got lots of sleep. Long fast – going for substantial breakfast; 2 eggs
over easy, 2 slices pork sausage, 3 slices bacon, 3 slices French toast and
water. Felt like a cheat day and thinking I should do this a bit more often.
Walk from 69th
st – it’s at least a mile. Rounds I & II were practically back to back. (I
– before the walk, II- after.) basically a one-two punch. I’m not counting the
ounces today – but bottles. On #3, no tea yet.. amazing. Must rectify that.
Dreary day,
flurries (snow, 1 each) while the sun is shining.
Acupuncture
today. I guess I managed to relax. I probably dozed. It’s usually for close to
an hour each time. 50 – 60 minutes of walking cumulative.
HOME WORK
|
Okay – kind of different,
but similar. Started out with joint rotation warm ups and standing balance,
lateral leg raises 50 each side – [a great improvement in balance] and
balanced standing leg curls.
Then a couple of cardio
rounds with the 5 lb dumbbells; running in place, jacks, heal-toe, etc.
shadow boxing.
Next round was the newer
stuff – downward dog-to-runner’s lunge, which is actually brutal – dancing
lion – one set of 10, which was tough and suicide burpees – got 3 of those
and was happy about it.
A round of balance core
stability on the exercise ball, which included moving weight, seated leg
raises with ankle weight, lying db press on the ball; ball planks and such. I
can feel my lower abs/upper pelvics – ‘adapting’ – I think I’m having DOMs
down there but the balance is improving. Haven’t attempted a plange yet… but
maybe soon… this weekend???
|
the long fast
and the big meal kept me satiated all day (probably the water had something to
do with this also.) I snacked al day on trail mix and some blueberries, but
mostly H2O. Possibly moving around all day had a lot to do with it also, as
opposed to sitting at a desk, which I normally do at work. Note: Hair cut today. I note this because I want to know
how fast my hair grows… to the point of needing to be cut. Maybe I’ll add a pic.
21315 [Friday #240] – 190 – 18 – 60 – 42.6 – This is a normal
rating…. Average. Anything below this is red zone. So let’s get this
established now. 190 is Red Zone weight.
And anything under 2.37:1 ratio is
red zone. So, what do I do when I’m in the red? Good question. Panic! Ha ha.
Where shall I put the Blue Zone? Less than 17.5% Body Fat, Better than 43%
Muscle and Better than 2.5:1 Ratio. This is my BLUE ZONE – it will give me
something to shoot for, although one aspect of this is to watch, rather than
try to control [this of course is BS, because the point is to learn to
control.]
It’s a cold ass
day out. 11 degrees F when I walked out the door. I could stay home today – but
I won’t. some opportunities may arise. Stay prepared.
 |
| YMCA - Really need to pump up the chest. |
Two rounds done
– Lunch; salmon & turkey (real turkey) salad. Been having salmon for the
past 3 days. [Just finishing 80 oz.
H2O]. Seriously thinking temple this afternoon for training. It will be the
first time this year. Looking forward to getting into this routine again.
Thinking, leg press, ugh lunges, and maybe some smith presses from the floor,
stuff I did during the shoulder rehab of 2013-14.
Going to have to
take a close look at this session. The weight is up, pants don’t fit, I’m
spending more time in the Red Zone. It could be adjustments, adaptations. I
follow the muscle more than the fat [Charts for January.] I will play out this
hand and keep going as I have gone these years and when the weather gets better
– erggh – back to running and hopefully running through the woods. If I can get
back to the Ruggedness protocol, that would be beneficial. I can jump the
bench, climb the pole and run around this spring.
Made it to
Temple – the place was active, but I managed to get a few [>5] sets in on
the leg press. I was reppin’ 500 – 600 lbs fairly easily, but it’s still 20—300
lbs less than before – but leg press is just vanity and for the numbers.
Smith press from
the floor – 225 (4, 45 lb plates, don’t know how heavy the smith bar is. No
cable, no counter weight.) anyway, limited ROM, but the shoulder held up. If I
get to the Y tomorrow maybe I’ll do some old school super sets for the chest.
I’m due for flat bench work.
Got in a few
shoulder shrugs on the smith as well. By the time I got through 2 stations the
crowd had picked up. More beneficial @ the Y I think. Maybe save Temple for the
late spring/summer.
HOME STUFF
Joint rotation and core stability, leg
stretching, balanced leg laterals, circles 7 curls/kicks. Getting better at
this. Not so good at pistols, even assisted. I’ll be falling a lot more. I need
to pump my ass up for March.
 |
| The back is where i excel. I look better walking away. :Selfie |
Notes: drinking more water, taking
less vitamins… or so I feel. Probably won’t wean off completely, but CLA is
gone, and resveratrol is running out. Sticking with yohimbe, CoQ, green tea,
& red yeast rice and a few others, until they’re gone.
BCAA’s and pre-drink before Temple
work – beef jerky after. No dinner, just snacks and water.
No work tomorrow – maybe YMCA – too
cold to do anything else. No warmer on Sunday it seems so I might as well go
tomorrow. Hopefully I can end this session on a high note.
21415 [Saturday #241] – 190
– 17.8 – 60.2 – 42.7 – Wet feet – as if this is a caveat – improved the
reading. Yet I feel like I’m cheating, yet feel cheated if the reading goes
red. Go with the best news is my philosophy. Weekend off – slept late, maybe
got 8 hours or more. Another cold one. Did some warm up rotation stuff when I
got up and now preparing to hit the Y, stew for breakfast, 2x teas and 2x
rounds, so far – pretty good.
There doesn’t
seem to be that much of a difference – that I notice – since the ‘water thing’
– however it’s still short term. I should be evaluating it after 3 months, but
so many other factors come into play. Gear up for 90 days starting march 15th
– that’s just a month away.
Getting psyched
to bench today and maybe some other chest work. And what else? Upper upper? We’ll
see.
I think it
started to snow when I walked out the door. I walked to the trolley, 20
minutes, well maybe a bit less now, I’m stepping a bit faster.
YMCA –
Chestmageddon Day !!
|
Bench press
|
Pyramids
|
|
160 x 5
|
Starting heavier, and
they went up strong.
|
|
175 x 5
|
Felt that set. (forgot
about yesterday’s work at Temple.)
|
|
190 x 5
|
Dayum!! Surprisingly heavy.
|
|
200 x 2+1
|
Got 3 last time. A step
back, but I’ll deal with it.
|
|
180 x 5
|
Feels light after 200
|
|
170 x 6
|
|
|
150 x 7
|
#8 just wouldn’t go up
|
|
140 x 7
|
I just got stuck doing 7
reps, but it’s a lucky #.
|
Incline bench press,
dumbbells: 45 lbs. 8 + 10 + 12. Yes!!
Cable cross
neutral height, 30 x 10; 40 x 8 + 8 . left elbow and felt the chest, so this
shish is working.
Lunges FINALLY!!
25 lbs dbs – 20 steps. These still exhaust me. I am not the king yet! Stability
and stretch – the Y is empty, maybe 10 people here. Snow’s heavier.
Post protein
shake.. last day of the session. Chilled and chores. Some pix, too…
Charts &
Tables -
|
Day
|
Sunday
2-8
|
Monday
2-9
|
Tuesday
2-10
|
Wednesday
2-11
|
Thursday
2-12
|
Friday
2-13
|
Saturday
2-14
|
Ave.
|
|
Weight
|
186.6
|
190
|
189
|
191.2
|
189.2
|
190
|
190
|
189.4
|
|
Body Fat
|
17.1
|
18.4
|
17.5
|
18.9
|
18.1
|
18
|
17.8
|
17.9
|
|
H2O
|
60.6
|
59.7
|
60.3
|
59.3
|
59.9
|
60
|
60.2
|
60
|
|
Muscle mass
|
43.1
|
42.4
|
42.9
|
42.1
|
42.5
|
42.6
|
42.7
|
42.6
|
|
MM:BF
|
2.52
|
2.30
|
2.45
|
2.23
|
2.35
|
2.37
|
2.40
|
2.38
|
Session by session weight gain/loss
chart.
|
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
|
|
XVII
|
8.2
|
5.6
|
2.6
|
98.9
|
93.6
|
5.3
|
Weight, body fat and muscle mass… and new
muscle mass:body fat ratio. 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
|
|
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
|
|
2-07-15
|
33.6
|
113.3
|
80.4
|
2.39
|
|
2-14-15
|
33.9
|
113.6
|
80.7
|
2.38
|
|
Ave
|
33.5
|
112.2
|
79.7
|
2.37:1
|
End of Session
17
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