Chapter IV: Spring: Session XXI 32915 - 41115

Session XXI:   32915 – 41115

A Bright New Day

I was looking at “old” pix from 2012 and realized, with the help of my beloved “cone chart” that 2012 was one of my best years, not just in fitness but in travel as well. The pix showed a vibrant, almost glowing, Zombie Fighter. Yeah… that was the year the theme for everything from my personal workouts to the classes I taught/led was about preparing for the Zombie apocalypse. Of course, it didn’t happen – at least not yet. But that’s not the point. The point is my imagination affected my brain which inspired my body. 2011 was the lightest I’d been in years – my average weight being 183 and some change. I was coming off of that and decided that I needed to gain some muscle weight and some strength. I was also training outside a lot – more than ever (since) as it turns out.

So I’m thinking I need to kick start my imagination again. Maybe it doesn’t have to be a zombie attack, maybe it could be aliens, or maybe I could imagine myself into the role of a lone survivor, i.e. most of my cinematic heroes. Right now I have it in my head to get a rope and climb up some of the slopes down the park, find some old bags, fill them with “sand” from next to the creek and carry train with them. This may or may not happen, however there have been times when I’ve had an idea, forgotten about it, and let my imagination take over.

Speaking of new ideas – I think this session I will spend/make more of an effort to diversify my morning meals. Today I have an avocado and a fruit smoothie with mass gainer. When I got to work I wasn’t as hungry as usual and didn’t have to jump into my trail-mix pacifier for three hours. I did however delve into a pack of seaweed, which I finally picked up at the Korean spot. That should supply a little extra fat and protein (and a few carbs) to the system.. we will see where that goes. Since it’s quote-unquote spring, I should be able to add more fruit to my diet, which should accelerate the fat burn, increase the energy and get me closer to my 3:1 ratio.

 

May 2012: I should grow my hair too

This is also week three of the Spring 90 day fitness adventure so I am committed to continue my wake up cardio routine for this week and then next week I can switch it up and bit, then get back to the cardio. I’m still not sure what I’ll do during week 4, but I’m leaning towards a weights and body weights rotation, that will include balance and core training and hopefully I’ll get my feet up against the wall and in the grass.

Finally – this was originally envisioned as a diary of sorts, but I’ve been sharing it both for inspiration and information. You might find it boring, so I put more pictures in (does that even make sense?) I have found it useful to go back and read over sessions to see if I’m doing what I’m supposed to be doing, and why I had good weeks and not-so-good weeks. It’s helpful. I particularly like the charts; I like being able to see the progress – (one day this will be a service I provide my clients, the visual ones at least.)  So if you take a peek from time to time, it’s okay to make a comment, ask a question, etc., I’ll try to answer it.

We’re getting into the home stretch now. We have less than 100 days left until the end of this macro-cycle. Then Bajai Boot Camp continues with yet another theme. Maybe next Year, I’ll start facing my training demons – more on that when I’m braver.

32915 [Sunday #284] – [186.8 – 17.5 – 60.3 – 42.9] Up and 36 mins of exercise. Call it Heidi Protocol : kick lunges, mule kicks, side lunges, mt. climbers, pushups, chair dips (although I have not been doing it in this order). 3 rounds out of 4 (I know)  - pic.

New breakfast experiment, avocado w/ cheese & shake, mass gainer and strawbs, hemp seed & chia.

Round I: [HF] – back feels better this morning.

Round II: [NS] –

Round III: [SS] – Lunch, Tootsies, kale, feta, cheese, chicken… some items neither Park’s nor Pagano’s offers. It’s my Sunday salad bar.. planning to hit the Y. should be able to dead lift today. Get some 300+ reps, but no records (are planned) – probably add some leg presses and pull ups… I think I can get back to the back today.

Monday, dentist – maybe sneak to the Y before classes & get something in… but first… Today.

I’m thinking DL, leg press, thrusters, maybe lunges, shrugs, pull down, face pull, pull ups… let’s see how this goes.

Made it to the Y to reps deadlifts today:

300 lbs x 4+4+3+2+2 (15 tot.) – felt the grip slipping – used wraps on the final set. May stay here until I can get 5 x 5… but my ego might encourage me otherwise. I shouldn’t trap myself in some kind of a box, if I feel I want to try to pull 390 or 400 I should go for it.

Leg Press + Calf Press:  super sets

Warm up – 6 plates x 15?

4 sets of 10 w/ 8 plates on the smith. Calf raises, low 20 to hi – 35 This seemed easy, even after the dead lifts.

Thrusters 70 lbs – 2 x 6; 1 x 8 had to get the right grip width – tough though.. leave the ego dude.

Barbell shrugs – progressive & heavy high – 12/low 6-8

Pull ups on Smith: 5+6+6+6+6+6 …legs out straight.

Cable work: low – high face pulls 3 sets, up to 100 lbs.

Straight arm pull downs – up to 110 3sets of 10.

Seated Leg Curls – 3 x 150…

Done 90 minutes.

Left knee is unstable again. The “snapping” is more intense. I sit too much.

33015 [Monday #285] – I got sleep-greedy this morning. No giggin’ today; dentist appt. shut down the 0400 wake up call and the 0530 by just over half an hour. I got up with zombie-slaying in mind; set the timer for 41 minutes and eased into the Heidi protocol. Today I did all 4 rounds and extended the non-weight bearing exercises (mt. climbers & mule kicks) beyond the 20 count. Did 3 of 4 sets of pushups on my fists (1 set of diamonds) and they started getting good to me.

I may be a week ahead of myself “doing a different” morning routine – but nah… do it my way… follow my own mind. Still week 4, I can get outside to change things up. Question can I, or will I get to go outside on off mornings? Conditioning.. Think… ZOMBIES!!!

Post work – tea. Weigh in – 185.4 – 17.3 – 60.5 – 43 – these digits would be fine a month ago, but now I want more – more, more…  23 minute walk to dentist. Good report “uninteresting mouth” no bleeding, (well, not much) I suppose the baking soda tooth therapy works – and the diet also.

Aquarius Diner – sausage, eggs, tomatoes (second breakfast). Gainer shake w/ strawbs, hemp & chia first bkft. Walk back 

Round II [SF] – pretty standard.

Round III [NS] – “pumping iron” Home chores.

Strong enough to get the job done at the Y today. 2 classes – I feel like I participated more, but didn’t over do it. Still strong. ZW!!!

33115 [Tuesday #286] – 184.6 – 17 – 60.7 – 43.1 – Can I keep these numbers steady long enough to improve upon them?

I did not want to get out of bed this morning – finally rolled out at 0800-ish and eased into an hour plus of training based around the Heidi protocol. Managed to extend the reps in the first three rounds; pushups on fists are coming easier, still cushioned though. Kick lunges surprised me… pushed them to 30 over 3 rounds. Time was unlimited, between rounds there was shadow boxing and twisting, so…

The digits are going the right way. They still are within normal parameters. Progress is slow, especially when back-steps are involved. `

Can I consciously direct my body to burn off 5 lbs of fat? It doesn’t seem like that much. Despite what I’ve been doing body-fat wt stays over 30 lbs. My 3:1 goal looks like 28 lbs fat 84-86 lbs muscle mass… and I haven’t even cracked 82 lbs MM yet. More lifting I suspect and maybe more gainer supplements.. but only for 5 lbs? Perhaps one meal supp a day will help.

TUGX double today – More coaching I suspect, but may do some arms work before I go. Feeling strong and energetic though… and looking good too.

Selfies?? End of third week… this week, if possible.

Round I: early before training [NS] – am I in the second week of minerals and clay regimen? Not sure. I don’t think I’ll see the results. I’m so used to chillin’ all day I’m even chillin’ at home. I got stuff to get done, so…

Round II: [SF] – lunch, potatoes, & eggs. Yum.

Two strong sessions at TU – didn’t over do my part. Never did pump at la casa. Maybe this eve. Balance work is doin’ the job. Remember to take that eve shake. T-mix between sessions. Maybe some beef jerky too?

Some movement – long arm pushups (practice, still on the knees), reverse elbow push on yoga blocks. Some vanity biceps curls – 30 lbs good challenge. May need some pix at the end of this week.

APRIL 2015 (Don’t Be No Fool)

40115 [Wednesday #287] – Up @ 0800-ish – thought about dead lifting today, but realistically I think this will be a “cheat” day, but not in the traditional way sense… maybe a “chill” day. Already did warm up exercises, two sun salutations and warrior-weight training [balance] which seemed tougher than yesterday. Up until it’s time for aqua I will be stretching, planking, balancing, foam rolling and maybe some weights. Then I’ll go out.

Round I: [NS] – everything is moving slow today. Drinking water (sip), breaking the fast (T-burg, cheese, romaine, shrooms and spices/onions, peppers). Let me get on the ball for a while.

Weigh in – 184.6 – 17.1 – 60.1 – 43.1 -  fat moved up a point. I see where this is going. Not bad, but I’d rather it moved down.

Infraspinatus fascia – sore but the foam rolling relieved it. I’m surprised.. ok more work. (2x tea btw). I may have to do some cardio today just to energize.

Round II: [NS] – intermittent exercise  throughout the day… and not much else, but recharging. Aqua box @1730 – glad to have this to get me out of the house. I could always dead lift down the basement if I REALLY needed to.

Lunch – omelet, real good one, all veggie. More tea? No acupuncture tomorrow – so DL after work.

Vitamin re-stock. 

Breakfast stack: Omega 3 Fish Oil Bee Pollen Super Guarana Green Tea extract Resveritrol CoQ10 Vi – X (Multi) Folic acid Arginine Carnitine Calcium

Lunch stack; Minerals (Multi) Chlorella Charcoal Arginine Carnitine (Aminos)

Workout Stack BCAA’s Arginine Carnitine DHEA Creatine (mix)

Got energized after the omelet – make a note, eggs first thing? Like old school warrior days.

Strong, lively, talkative aqua box. Feeling pretty good, post. Maybe get something done at the casa. (If I did I forgot, or it was little bitty stuff.

Been remembering the ACV before bed.

40215 [Thursday #288] – 184.6 – 17.4 – 60.4 – 42.9 – What can I call this effect? It looks like I get a strong read early in the week, or a sudden re-set, then day by day the numbers move away from my goal. Weight is holding, but the other elements are shifting. I want them to stay in one direction – towards my goal!!

Heidi protocol this AM – was tough, after just one day of not doing it. I added twisty mt. climbers and half set of pushups on the squishy ball.. I could only get ten, did the last ten on my palms. Keep progressing.

Bkft – omelet w/ avocado, cheese, spinach, no meat… wassup? Am I going meatless and not telling myself? I’ve still got the lamb-bean soup. I’ve got some salmon and salmon patties too. I should eat that , but I get salmon from Park’s almost daily.

Round I – [HS] maybe? Early hit & run.

What if the body was a business? It’s been more than 90 days since the first of the calendar year and I’m looking at the charts and assessing my ‘success” relative to my goals [or, the goals of the company] as if I’m presenting to a board of directors. “We propose to increase muscle mass to fat ratio to 3:1. There is no dead line. Since this is our first conscious effort into such a venture we must rely on scientific theory and see if we can make it fact. “The data we gather will assist in scheduling future ventures.” Question: do we want to add a relative strength component to a future venture, i.e. one rep max (1RM) in dead lifts, squat, bench press and military press… maybe leg press…??  Will we eventually add Olympic/power lifts as well?

Breakfast is really holding me over well. It’s after 1100 and I haven’t eaten much trail mix and I’m not hungry. Haven’t finished the first 33 oz of H2O yet, but  I only need 3 of these bottles. Finish this one, second half of work and the last one at the Y. I should be okay. Don’t over think it. (I had some this morning too before work.)

Increasing the dosage of arg and carn (as directed by the label) we shall see. 3 each day; breakfast, lunch and before training. There is no dinner to speak of. It seems I have simply “matured” into the eating habit of big breakfast, smaller lunch, then snacks until bed time. (Not candy and donuts snacks either.)

Bigger than usual lunch – same stuff though. Took lunch supps, feeling full. Low back, upper glutes feel worked. Pain or soreness, not sure which.

Round III – occurred at some point, but not sure. Still undefeated. Scoot out of the gig and to the Y. first Thursday in quite a while. Thursday people… I guess I’m the intruder.

The work.. back to boxes: 

Deadlifts: Going for 5 x 5’s Repping over weight. Don’t really feel strong, but I think I can do a few.	225 lbs  x 5
	250 x 5
	300 x 3 + 2	Felt the grip going by rep 3 so I finished up with wraps.
	320 x 3	Ha, I thought it was 300.
	330 x 2	My dead lift weight is down, but reps are up. How do I measure strength-maximal? Maybe go for max weight next week.

Bench Press: decided to do static holds between sets. A hold is just holding the weight above the bar for 10 – 20 seconds. It gives me a feel for the weight.	Reps: 160 x 5	Hold: 210
	Reps: 170 x 5	Hold: 230
	Reps: 180 x 5	Hold: 240
	Reps 190 x 3
		Wishing I had a good partner to work with on this one. My bench is where it was when I was in Argentia. Ok, enough nostalgia.

Military Press: I am not lifting this off the floor, I start from shoulder height. It’s not THAT kind of exercise.	80 lbs. x 8	And probably could have done 10, so I need to start higher.
	90 x 6
	100 x 5
	105 x 3	Cheats – necessary at times. Followed up with 4 solid presses.
	110 x 4	Cheaters/negatives – Power it up then bring it down slowly. The gains are in the negs – remember this. Got stronger in this exercise.

Lunges + Db curls super sets… 30 lbs.

Lunges – 14 + 12 + 10 (this is the most weighted lunges I’ve ever done.

Biceps curls – 20 + 12 + 20 (don’t even ask what happened on set 2. I went from twisting the curl to a straight curl. May need a demo to explain this.)

Reverse Grip shoulder raises 25 lbs. 10 + 12 + 16 (total… love overcoming these.)

Cable work:

Standing cable row: 120 x 12; 140 x 10; 150 x 10 w/ power – 160 x 8; shaky, but I can start higher (130 – 140). I have more stabilization in the lower body.

BOSU/Cable

Straight arm pull down: 60 x 16; 80 x 10; 90 x 9, pretty steady, maybe try this on a med ball.

BOSU Bent Fly – 25 lbs. 9 + 10+ 12 – Almost fell the first set.

Done in 90 minutes. Home, shake + nap. Got some chores to catch up on.

Seaweed and ACV before bed, I may have attempted some balance exercises.

40315 [Friday #289] – 186 – 17.3 – 60.5 – 43 – Moved closer – which makes me wonder… is lifting the key? I have to check to see if this is indeed a pattern.

Anyway, up after dreams in which I had to face some demons (from childhood) and I didn’t even need DMT to do it. Wonder what was up with that?

36 minutes light cardio & attempts at balance, stability ball planks and such. Oh, started off the set with 3 rounds of 20 squats and pushups.

Maybe I’m seeing what I want to see in the data… however it looks like I get closer to my goals following days of strong/heavy lifting workouts and the effects last for two days. The change is usually dramatic, like the period between March 16 – 22. That deserves a closer look. It looks like I worked out before classes and the AM-X was done with weights. Resistance training… more than just calisthenics seems to be the key. This gives me an idea for week 4.. Can I lift wts first thing in the morning and calisthenics at night? Hmmm, week 4 will be a good experiment.

Two Rounds – no surprises. Timing has changed like the sun.

Round III [DF] – BTW, breakfast, potatoes, kale, 2 eggs, in the mix – olive oil. Filled me up. This is a good breakfast. Better keep eggs around… and dropping weight too. Maybe add some muscle also.

Lunch from Tootsie’s means kale and feta in the salad and supps. Walked around w/ ankle weights for a while… drag.

Here’s my Y plan… front loaded squats; db pull overs, shin flex, calf work, barbell rows, pull ups, tris & bis – I think I can pull off another arms set, leg curls (seated) – maybe jump rope, if I remember. Let’s see how this goes.

Dreary rainy day, pulls the life out of me… must go to the Y!!!

Round IV: [NS] – is this a week end trend? Off to the Y and I’m dozin’ on the train.

Front squats: 5 x 5 Lbs. 100; 120; 130; 140; 150 This surprised me. I struggled with 140 the last time I tried these ad it’s been a while. I can start higher next time. I feel I could have done more reps, but 5 is sufficient.

Bent Barbell Row: I already know form-wise I’m not where I want to be, so the weight remains. Close and wide grip, 120 lbs. 4 sets of 10. Keep it simple.

Dumbbell pull over & Shin Flew super sets. 85 lbs. 3 x 8 (pull over) 3 x 16 (flex)

Skull crushers/ EZ Bar: (weight does not include the bar) 30 lbs. x 10 warm ups. 50 lbs 3 x 6 – I’ll stay here until I’m more awesome.

Cable work: Crossovers (Low) 50 x 10; 60 x 8 (loaded, short ROM) 2 sets 70 x 4 + 6 (Loaded, inner elbows screamin’)

High face pull 100 lbs 3 x 15 Jumped rope 3 sets of 100 and the sweat came. Take note – a little cardio after lifting…

Just over an hour. Beef jerky and seaweed after. Gainer shake @ home (w/ strawberries). Pre-drink and supps before the work. Low H2O today close to 60 – 66 oz.

Round V: [NS] – unusual. Party Time, but guac first to curve the hunger. Can’t be eatin’ crap. I’m in training.

There was a round VI [NS] – but it wasn’t the usual.

I ate some jerk chicken at the party and cheese and pepperoni. I remained true to my eating and it wasn’t hard. I don’t crave rice, or bread. Later than usual, but not too late to la chamber 2300.

40415 [Saturday #290] – Woke up sweaty – not from (any known) anxiety… just warm… or burning the later-than-usual food I had. Hit the snooze, then got to this morning’s routine. Lunge squats and actually did some classic abs work towards the end. Mostly balanced leg raises in various directions, twisting and such. Left side’s sore, gluteul area, lower back and hip… odd feeling. Anyway, 36 minutes.

Weigh in – 186 – 17.1 – 60.6 – 43.1* - just over 80 lbs muscle and a 2.52:1 ratio… last time this happened was March 8^th… good sign I hope. Hope I can maintain and improve.

The numbers moved in the right direction adding evidence to the weight/resistance training theory. I can probably manage to lift over the next 4 days. I don’t think it has to be heavy. Since week 4 starts tomorrow, my AM-x will be lifting and probably body weight stuff like pushups, squats and even pull ups in the doorway. I’m imagining this, along with warmer weather will help the process along. Not sure what more I can do with the food, besides measuring. That may come, but not yet.

Round I; [NS] – lamb/bean soup for breakfast and some supps. Decided it’s better to take the minerals in the AM, get them through the body and the absorbing stuff in the eve. Let’s see how that works.

Today’s soreness could be in part due to the ankle wts. Yesterday, too.

Round III: - Left side is feeling less stressed, or strained or whatever it is. Let’s go to the Y.

Today’s plan: Pull ups a must – Light dead lifts; incline press; leg curls; (stuff  missed yesterday) biceps – iron & maybe cables, jump rope maybe bosu stuff? Balance and abs and stretch. I can spend much time there today.

THE WORK:

Romanian Dead lifts; Reps 140 lbs steady 5 x 10		First round, rt knee bothered me, subsequent rounds it stopped. Better for in the final 4 sets.
Pull ups: neutral grip, on the proper pull up apparatus. 6+5+6+6+5+4 (32)		Took gloves off after the first set, last set was full drop, hang and pull. Yeah – ouch! I’ve been neglecting pull ups for too long.
Incline bench press: 120 lbs. For reps. 6+6+8+7+6 (33)		I should get to 5 sets of 10 of these. One session go for reps and the next go for weight.
Dumbbell row + Barbell shrugs (super sets). 3 rounds 12(each) of everything.		The comment is no comment.
Bent dumbbell flies: 30 lbs. 15 +16+16+20		Couldn’t plan that last set. I can probably go heavier. Will have to be 40s, b/c there are no 35s in the weight room. This session worked out the soreness on the left side, which suggests it was DOMS rather than a strain of some sort.
Single leg cable row: 80 lbs x 10 each 90 x 10 100 x 12 110 x 10		I can start higher. This isn’t has tough as I thought it would be. Hopefully this will work me into pistols and I can go deeper into the squat as I get stronger. May need to vid-demo this.
Medicine ball pushups – 3 sets		Didn’t get many reps. First set legs together, set 2 & 3, legs crossed, got maybe 3 or 4 reps. Keep practicing this one.
Dumbbell Curls 35 lbs. 3 sets of about 20…		First set I usually twist from a hammer curl into a regular curl to get the feel – the last 2 sets I went straight curls… My vanity veins are dancing around in my biceps – nice!!
Leg Curls: 150 lbs x 10 pretty easy. 165 lbs 3 x 6 9Prayer feet)		Nice to feel stronger in this.
Straight arm shoulder raises, reverse grip. 25 lbs – 14 + 16 + 20 (total)		Getting better at these, more control. Maybe try 30s next time. I may have to cheat them up for a few sets.
Jump Rope: got two solid sets of 200, and some backwards set that weren’t as successful 9not even 50 yet). Did another 100 before calling it a day.		Session Done – 90 minutes. Didn’t get to abs or stretching.

Had seaweed for the post workout then dinner with the Fram – salmon and veggies at a Thai place. Enzymes with the meal, lots of H2O with dinner. Tea before bed at 2300. Good timing, good times.

This week’s Red Zone +185.6, 17.5% BF & <60.3% H2O, 42.8% Muscle & 2.45:1 MM:BF ratio

Day	Sunday 3-29	Monday 3-30	Tuesday 3-31	Wednesday 4-01	Thursday 4-02	Friday 4-03	Saturday 4-04	Ave.
Weight	186.8	185.4	184.6	184.6	184.6	186	186	185.4
Body Fat	17.5	17.3	17	17.1	17.4	17.3	17.1	17.2
H2O	60.3	60.5	60.7	60.6	60.4	60.5	60.6	60.5
Muscle mass	42.9	43	43.1	43.1	42.9	43	43.1	43
Ratio	2.45	2.49	2.54	2.52	2.47	2.49	2.52	2.5

  Ok, so here’s the tricky thing about this week. 186 is technically in the red zone, but this week it represents a gain of muscle, especially on Saturday as we pass the ‘magical’ 2.5:1 ratio, and the equally as “magical” 80 lbs of muscle mass mark. This is why we can’t be ultra dogmatic about our numbers. Anyway, a new tougher set for next week. I think I’ve discovered a strategy to progress to where I want to be (if my theory is correct), but it’s going to take some discipline.    

Fat took a significant drop this week and it looks like muscle is on the rise, although it’s to early to predict a trend, we are optimistic.

 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
9-13-14	34.5	110.7	78.4	2.27:1
9-20-14	33.4	112	79	2.36:1
9-27-14	33	112.2	79.6	2.41:1
10-04-14	34.3	111.1	79	2.30:1
10-11-14	33.6	110.3	79.4	2.36:1
10-18-14	32.8	110.7	78.8	2.40:1
10-25-14	32.6	111.5	79.2	2.43:1
11-01-14	32.2	111.6	79.2	2.46:1
11-08-14	31.7	111.6	79.3	2.50:1
11-15-14	33.8	111.3	79.1	2.34:1
11-22-14	33.5	112.1	79.5	2.37:1
11-29-14	33.2	112.3	79.8	2.40:1
12-06-14	32.9	112.7	80	2.43:1
12-13-14	34.3	111.6	80.1	2.33:1
12-20-14	33.5	113.1	80.3	2.40:1
12-27-14	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	2.39:1
2-14-15	33.9	113.6	80.7	2.38:1
2-21-15	33.2	113.8	80.8	2.43:1
2-28-15	33.2	112.9	80.2	2.41:1
3-07-15	32.3	113	80.2	2.48:1
3-14-15	31.4	112.3	79.7	2.53:1
3-21-15	31.4	112.4	79.8	2.54:1
3-28-15	32.5	111.9	79.4	2.44:1
4-04-15	31.8	112.1	79.7	2.50:1
Ave	33.2	112.3	79.8	2.40:1

40515 [Sunday #291] – 186 – 17.4 – 60.4 – 42.9 – Theory blown?

Wake – one snooze. Welcome to week 4 – day 22… hit the weights first thing, circuit, 20 lbs. front squats, dead lifts, bent row, incline press, standing press, biceps curls.. 3 rounds 31 minutes. 

Morning 6 Pack - Week 4 40515 -  2, 20lb dumbbells Front Squats - 10 + 12 + 12 Dead lifts - 20 + 20 + 25 Incline bench press - 3 x 20 Bent Row neutral grip - 16 + 20 + 20 Standing Press - 16 + 20 + 20 Biceps curls - 10 (tandem) + 30 + 30 (alternating) Done 31 minutes

I must admit I hit the scale this morning with expectations that were unfulfilled, thus far. Still looking for a pattern and a predictable way to control fat & muscle mass ratios. But 3 days don’t make a rule. Starting the week in the red zone.

Got some before after pix; 12-05-14

OK, so breakfast after the daily cup of tea. Gainer shake, chia, hemp, egg & strawberries was filling. I added an avocado as well. Let’s see how this holds me @ the gig. I’m not anticipating a workout this evening. (Oh yeah it’s Easter.)

Round I: [NF] – out to the gig. Munching on strawberries and trail mix. Breakfast is holding me over. May have to switch up the shakes to the AM for a while.

Round II: [NS] – DOMs is starting to set in. Talk about delayed… I haven’t felt this way in months. Thinking about what my next (tomorrow’s) morning 6-pack will be. Lunge-squat to overhead press anyone? Flat pess, triceps kick backs, incline bench flies, reverse shoulder raises, 1 arm lat row.

Wawa salad – lunch. BLT Turkey. No Y today… maybe run?

Round III: [SF] – Thinking about my spot down the park. Jump rope, jump bench, sprint, up steps, burpees, side step etc. We’ll see what happens.

From March 15 (the start) up to today, I am actually a little worse off numbers-wise.

March 15	185.6	17.1	60.6	43
April 5	186	17.4	60.4	42.9

It’s not that much. Practically the same in the big picture, but let’s see what the next 3 weeks brings.

Zombie apocalypse training in the park. First one. Not bad. Not super badass, but I worked. Need to build – rebuild endurance. Jumped rope, step up on the wall, backwards up the hill, wall sit one-legged and curls. Pepperoni & cheese after.

Walked to Mom’s 41 minutes – dinner. Ham, green beans, potatoes, strawberries 7 vanilla ice cream. (No ill effects) Made it to bed before midnight.

40615 [Monday #292] – Up after 0700. Got some muscle soreness – but I expect that. Off today so no need to rush through the morning pump. I can have my tea first.

4-05-15; Slight improvement, i think

Thinking I’m not drinking enough H2O – not measuring, but I can evaluate by sight. But maybe I should go back to tracking… hmmm. Round I: [NS].

AM workout done – details.

Lunge Squat Press - 6 each + 8 each + 10 each (This was tough, left knee sore) Stability Ball press - 20 + 20 + 25 Triceps kick backs - 15 each + 16 + 16 Incline Bench back flies - 12 + 15 + 20 Reverse Shoulder Raises 20 (total) + 30 + 30 One arm lat row - 20 (each) + 20 + 22! Ankle wts on. I'm worked! Abs, stretch, neck stretch on mat. Done No time limit.

185 – 16.8 – 60.9 – 43.2 YAY!! – Are these results from yesterday’s activity or accumulated from last week? Either way I’m okay with this.

Guacomole for breakfast, probably 2 x tea by this point.

Meal Two: potatoes, shrooms, 2 eggs, spinach. 40 mins walk round trip to pathmark 4.39 for 18 eggs!?! I can do better. Chores, shredding, laundry, good day for it.

Supplemental meal – pineapple, strawbs, gainer shake, chia, hemp w/ creatine.. so no need for supps before class.

Round II: [NS] – Cup of tea @ Toast. YGX today. Lower abs sore: DOMS. Likely they are waking up.

Fairly strong in FF (YGX) good participation and spin. Hungry (or thirsty) afterwards – no meal – but H2O and almonds, etc. No more tea after Toast.

Chores kept me busy til bed. Enzymes & ACV before sleep.

12-05-15 Front View

40715 [Tuesday #293] – It took a long time to get out of bed. Lower core/abs sore. Probably do some foam rolling before the morning lift. Try not to worry about where the numbers go. Still “hoping” my theory is basically sound, at least in the long run. I can lift daily for this week. Maybe I should run, or jog. TUGX later today.

Oh, mouth is dry – dehydration? H2O doesn’t seem to help. Not enough H2O – time to infuse again.

Round I: Gonna have tea before I lift, too.

AM – Six Pack 

6 Pack, ankle weights. 20 lbs dumbbells Lunges - 20 + 22 + 30 Bent Row (tandem) - 20 + 22 + 30 Bridged Matt Press - 20 + 25 + 30 Standing Shrugs - 30 + 36 + 40 Reverse Curls - 20 (total) + 24 + 30 Shoulder Lats - 10 + 11 + 12 (these are hard.) Coming up from the sides instead of the middle. I can see the compensation in the left shoulder. Either lower the weight or get stronger. Think I'll get stronger. Felt this one. Abs, stretch. Done. No time limit.

4-05-15 just a bit more definition.

Weigh in 184.4 – 17.1 - 60.6 – 43.1 – Good, but I’m not complaining, not really. Just questioning. Time to eat again. Lazy day. Why not? I either have to add long walks or runs to this regimen – and I’m going to keep writing it until I actually do it.

T-burger – egg – pepper, romaine and power stack (Yohimbe, B12, Guarana, Arg & Carn. Off to TU.

Good sessions at Temple. Gave me some ideas. May have to weight-balance tomorrow. Cheese wedge after class. Most times I don’t remember what I do before bed. I may have stretched a little. Another practice I have to employ is Moon salutation. I think I know how to do it; it’s like running… I just don’t do it.

DUH!

40815 [Wednesday #294] – 184.4 – 16.9 – 60.8 – 43.2 -  Good wake – Morning 6-Pack

Two, 20 lb dumbbells, and ankle weights six exercises + abs & stretch

Front Squats: 12 + 15 + 16:	The most challenging part of this is not the squat, but holding the weight still and steady.
Mule Kicks: 3 x 30 each.	5 lbs ankle weights
Stability Ball Press:	20 + 25 + 26
Push Ups (feet elevated on the stability ball) 3 x 20	My pushups have become pretty lame compared to past years.
Triceps extensions from the mat (tandem):	10 + 12 + 15
Chair Dips:	12 + 22 + 25
Abs work with the ankle weights, enhances the burn.

Done – 36 minutes

Tea – weigh in: shake for breakfast & minerals, multi & aminos.

Round I: [NS] – Off to the gig.

Round II: [NS] –

Round III: [NS] – Lunch from Park’s – the usual, but less of it… not much less. I try to keep it under a pound. (92% today).

Getting ready to hit the Y for cable work before Aqua Box. Trying to come up with a routine – but it looks like it will be heavy with back work. I may get some chest. Maybe upper body + leave it at that. May go stronger on legs tomorrow. No classes.

Round IV: [SS] – something about today. Colder after the heat. Something’s going on.

YMCA – Body Work & Cables

Wide Pullups + Cable Lat Pull down. (Super sets)	6+5+5 (pull ups suck too) 75 lbs. 16 + 10 + 10 (fatigued quickly here)
Dips	10 + 10 + 8 (Do better)
Single leg cable row. (Matched each side)	110 lbs. 10 +12 + 12 each leg
	Balance on one leg and pull handles towards the body, i.e. row. Balance doesn’t seem to be a problem. Good core stability. The cable counters my body weight.
Biceps pull downs	75 lbs 3 x 12
Leg Curls	165 lbs. 3 x 7 progressing.
Abs	We’ll call this prayer crunch, on the cable pull down. 3 sets, progressive resistance.
	Medicine Ball leg lift 6kg, 3 sets of 10.
	Hanging Windshield wipers. 3 sets of 6 – 8 total (side to side). I used to find these to be fun.

Done in about 30 minutes. Quickie before Aqua Box.

Beef jerky after Aqua Box (good class). It contains wheat and soy, so no more (After the next bag.) they are right – everything contains wheat!!

40915 [Thursday #295] – 185.4 – 17.7 – 60.2 – 42.7 – WOW! Crazy jump. Review the last two days.

Morning 6- Pack – Balance & weights, finally. I was nervous about doing this but it turned out okay. I only used 10 lb. dumbbells. Details

1 legged squats	10	12	Each round has two sets.
Cheer alternate press	20	20	Balance on one leg, the other extended laterally.
Condor	10	12	Balance on 1 leg, like warrior 3 and do flies, like a condor.
Biceps curls	12	15	Leg extended forward, tandem curls. Elbows close to the body.
Triceps kickback	12	15	Balanced fwd on one leg, arms bent, extend arms back.
Upright row	10	15	Leg bent at the knee – bring weights to top of the chest.
Abs work			No ankle weights for this session.

I’m not going to sweat the digits – more interesting observations – like sleeping through the night. Like I’m 6 months old and it’s a big deal. Maybe since I’m not fretting about the H2O… or other factors. Still, I double-snoozed this morning.

Tea after the workout. Weigh in and shake for breakfast. I’ll have to get more strawberries… maybe eat some “real” food after the gig – after the Y-work.

Round i: [NS] – Cold and wet today. Misty. Still feels like winter. Still got some funny soreness. Body – nervous system adaptations I suppose. Another day in the red. Wonder if the beef jerky had anything to do with that. One more bag and I’m done with that stuff. It was nice to have in cases of perceived hunger. Maybe go back to eating apples.

Round II: [NS] – Lunch 98% - added turkey today instead of chicken. [Park’s] they have actual turkey… not processed.

Short & heavy at the Y

Dead lifts: 230 x 5; 280 x 5; 300 x 3 (felt the grip going)  320 x 3 (wrist wraps) 350 x 2 – This may be a first. It wasn’t a lowering and raising, it was down on the floor and pick it back up. I want to say I don’t feel like I’m progressing, but I have to remember this stuff takes time.

Bench press: 160 x 6; 170 x 5; 180 x 5 (hard) 190 x 2 + 2; 140 x 6…

Comparably my bench sucks. I don’t remember how long it took me to break 200 lbs the last time… may have been 2 – 4 years of steady work. So if I want to get to 250 again I may have to over work the bench press muscles (and find a partner), but that could cost my legs. Not sure bench press is that important. Maybe it’s time for a more show than go approach.

Post – work. Pineapple gainer shake w/ egg. Not hungry now – but that can change before bed.

Actually had ‘dinner’; beans and shrooms, spinach.

41015 [Friday #296] – Wake 1 snooze – up and get to work. 31 minutes. I think I woke up during the night, since I noticed that I wasn’t.

AMX – with ankle weights on and 20 lb dumbbells. 31 minutes just 2 rounds of 6. It was tough I added reps so each set took longer. I’m sore this morning, realizing I’ve started my day with weights for the past 6 days. Next week, back to cardio mornings. I think this session is ending tomorrow so there will be an evaluation, the usual tables and perhaps some charts as well, (recalling the ‘corporate’ idea.)

Round I: weigh in – 184.6 – 17.1 – 60.6 – 43.1 – breakfast 2 eggs omelet, raw, peppers, shrooms & spinach.

41115 [Saturday #297] – I find “break” days uncomfortable and although I worked out – as usual – in the AM, I didn’t lift after work (or do any cardio). I couldn’t think of a muscle group I hadn’t worked this week. So I chilled, did some cleaning (I have too much stuff) – and worked on my moon salutation. My flexibility is low.

I’m more tired when I don’t exercise. No surprise – but I was due for a break. Still I stretched or something.

I woke up and took a 20 minute snooze before I got out of bed for the morning training. I upped the weight to 30 lbs. (2* dumbbells) and did mainly upper body and arms (triceps*) with ankle weights on just for GP.

Incline press	12	15	15
Seated shrugs	12	15	20
Bent Flies	10	15	12
Standing triceps extension (* 1 db)	20	20	20
Standing press	10	8!	10
Bent row (Tandem)	12	15	15
!= left shoulder

Abs: crunches; plank; reverse crunches, leg curls done in 31 long minutes… and this was only because I HAD to do it. If I was not in a 90 cycle I would not have done it. That’s the difference.

Post workout tea, then the breakfast shake (Maybe I should do this the other way around. I need more fruit and half-n-half.) 

Weigh in: 184.6 – 17.2 – 60.6 – 43 – (.1 more fat weight, otherwise nothing has changed.) These numbers are way better than in the past, but I want better… and then I will want still better until I reach my goal, and then I’ll set new goals.

Round I: [HSB] – thinking squats etc. @ the Y today. Essentially, lifting twice a day since Thursday… (well actually no, since I didn’t lift Friday.) anyway – the body will adapt… positively.

Round II: [NS] – Lunch, Park’s – more meat and cheese [85%]. Psoas is way too tight – must loosen; stretch night. Program design.

Round III: [NS] – To the Y.

YMCA Work – good form on the squats, good progress on the military press. Did some concentration curls & surprised myself. Will have to start bringing protein to workouts??

THE WORK

Squats: form, dorsiflexion, feet pointed forward, 5x5	140 x 5	OK, I’ll get there. Good strength and focus.
	190 x 5
	200 x 5
	210 x 4
	220 x 3
Military Press – (Permission to cheat, and neg)	100 x 5	I remember when this was hard.
	105 x 5
	110 x 5	Cheats.
	110 x 4	Decent lift.
	115 x 2	Negatives/cheats/ power up, left oblique.
Intermediate work	Medicine Ball	Med ball throws against the wall. 3 -5 sets of about 25 each.
Calf raises (Smith Machine 4, plates) & single leg calf raises. [super sets]	20+20+25+20+20	Single leg body weight calf raises. And stretches.
	10+16+13+20+15
Concentration Curl	35 lbs.  3 x 10 each
Cable cross over	50 lbs. 2 x 12 60 lbs. 2 x 6	Good progress on this.

Home: BTW pre-drink, aminos & BCAA’s for this workout. Took a gainer shake, & egg. Bean-heart soup.

Psoas stretch and bar bends in the eve. Nuts, ACV, enzymes before bed.

Psoas stretch sequence:

Cobra – modified w/ yoga blocks

Crescent – both sides

Bow (one leg at a time, maybe I’ll work into two.)

Dancer (upright, basically a quad stretch.)

Hero (modified w/ yoga blocks.)

Need to work this into a regular routine.

Last day of this session. Got reports to do. [see below].

This week’s Red Zone +185.4, 17.2% BF & <60.5% H2O, 43% Muscle & 2.5:1 MM:BF ratio – higher standards this week. Let’s meet the challenge!!

Day	Sunday 4-05	Monday 4-06	Tuesday 4-07	Wednesday 4-08	Thursday 4-09	Friday 4-10	Saturday 4-11	Ave.
Weight	186	185.2	184.4	184.4	185.4	184.6	184.6	184.9
Body Fat	17.4	16.8	17.1	16.9	17.7	17.1	17.2	17.2
H2O	60.4	60.9	60.6	60.8	60.2	60.6	60.6	60.5
Muscle mass	42.9	43.2	43.1	43.2	42.7	43.1	43	43
Ratio	2.47	2.57	2.52	2.56	2.41	2.52	2.50	2.50

Weight gain/loss table – Since June of 2014 I’ve gained almost 112 lbs. Imagine if I led a sedentary lifestyle and hadn’t balanced out this weight gain with a 112 lbs weight loss. But of course there’s fat weight and muscle weight. [Which is shown in the next table.] I imagine I could pull off 190 – 200 lbs on this frame if weight was majority muscle weight. But even if it was, I wouldn’t want more than 30 lbs of fat on me.

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
XVIII	2.3	4.8	-2.5	101.2	98.4	2.8
XIX	2.9	4	-1.1	104.1	102.4	1.7
XX	4.4	4.2	.2	108.5	106.6	1.9
XXI	3.4	4.6	-1.2	111.9	111.2	.7

Week of	Body fat	H2O	MMass	MM:BF
9-13-14	34.5	110.7	78.4	2.27:1
9-20-14	33.4	112	79	2.36:1
9-27-14	33	112.2	79.6	2.41:1
10-04-14	34.3	111.1	79	2.30:1
10-11-14	33.6	110.3	79.4	2.36:1
10-18-14	32.8	110.7	78.8	2.40:1
10-25-14	32.6	111.5	79.2	2.43:1
11-01-14	32.2	111.6	79.2	2.46:1
11-08-14	31.7	111.6	79.3	2.50:1
11-15-14	33.8	111.3	79.1	2.34:1
11-22-14	33.5	112.1	79.5	2.37:1
11-29-14	33.2	112.3	79.8	2.40:1
12-06-14	32.9	112.7	80	2.43:1
12-13-14	34.3	111.6	80.1	2.33:1
12-20-14	33.5	113.1	80.3	2.40:1
12-27-14	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	2.39:1
2-14-15	33.9	113.6	80.7	2.38:1
2-21-15	33.2	113.8	80.8	2.43:1
2-28-15	33.2	112.9	80.2	2.41:1
3-07-15	32.3	113	80.2	2.48:1
3-14-15	31.4	112.3	79.7	2.53:1
3-21-15	31.4	112.4	79.8	2.54:1
3-28-15	32.5	111.9	79.4	2.44:1
4-04-15	31.8	112.1	79.7	2.50:1
4-11-15	31.8	111.8	79.5	2.50:1
Ave	33.2	112.3	79.7	2.40:1

Looking at the averages of this table isn’t very impressive. The results here are somewhat bittersweet. One the positive side 4 out of the last 5 weeks muscle mass to fat ratio has been 2.5:1 or better. On the neutral end (the end that represents a goal yet to be attained), muscle weight is under 80 lbs., and I am wondering why it’s so difficult to gain 2 lousy lbs. of muscle. I might just have to step up the meat consumption. Maybe start adding more protein (turkey burger patty, I’m thinking) to breakfast… and lifting more. However it may be something as simple as having a protein shake after lifting. I may have to lift more often at home, because I don’t like traveling around with protein powder and shakers.