Session XXII: 41215
– 42515
Welcome to Session
22. A while back I contemplated about health, fitness and personal training
being like financial fitness, whereby we’d keep track of our progress by
regular check ins, measuring and creating tables, charts and graphs to keep us
on track. I’ve been doing the chart/graph thing for a while, but lately I’ve
been compiling more data, which has allowed me to set different kinds of goals
beyond that of mere body weight.
To start this session,
I will be offering some sort of presentation; a quarterly report if you will,
of the progress made on the goals I’ve set. (I have to do something to keep
this stuff interesting. And I don’t mind if you don’t – find it interesting,
that is.)
So, let's start with Body Weight in general. We realized a rise above the warning 190 lbs. mark in early January, which was most likely due to the Holiday season and the abundance of food, drink and merriment of that period. as you can see, after a volatile February we saw a steady decline beginning around the first of March. The spring 90 day fitness challenge began on March 15th, so we'll probably see an even greater decline until it bottoms out. We're predicting lows around 180, give or take 2 - 3 lbs, but no lower. 180 lbs yields a 25.1 BMI which is still considered over weight, but it's not much of a concern.
Here we are taking a look at the Fat Weight Chart based off the readings of our scale. Once again we see the peak around the end of the Holiday season and a choppy winter and steady decline around the start of March, however towards the end of that month it seems to be on the rise again. We envision hitting the 28 lb. fat mark and eventually moving that down to 25 lbs., however as you can see we've yet to break through the 30 lb. barrier. We are currently looking into and implementing more dietary strategies, metabolic strategies and muscle growth to aid us in attaining this goal.
Here we see the muscle mass graph. we expect muscle mass to move in the opposite direction of fat weight, however it seems to be moving in the same directions. you can note on some of the tables presented on the blog, that weight, muscle and fat seem to drop together. Once again, we're working on strategies that will help us elevate our "mm" numbers above the 82 lbs. mark. You can see a dramatic dip around mid March (day82-83) then a rebound and then a dip. You will also note the downward trend, also around March when the fitness challenge began. As we move further into warm weather we think we'll see those numbers increase.
At the end of the day, what we're really looking at is the Muscle Mass to Body Fat ratio. While we'd like to have, say 82 (MM) to 27 (BF) ratio, we'd accept different values. as you can see from this graph, despite drops in fat, muscle and body weight the ratio has been steadily increasing, which suggests that we're on the right track. Keep in mind that this is a brand new venture for us and we're not quite sure what to expect. The latest strategy is upping the post workout protein and fat. Carbohydrates, especially grains, starches and the like, have been cut out. Soda, fruit juices, etc. have long been out of the diet, so at this point it may just be a matter of adjusting portions and properly supplementing and tweaking the exercise program.
Okay - one more.
This graph is tracking the spring 90 day fitness challenge by body weight and comparing it to the Fall 90 day that ran from August to November of last year. We're wondering how much different the resulting patterns will be. The dashes represent a daily average. the green & purple is Fall 2014 and blue & yellow are this year. Last year we hit 184 for a short while, then climbed back up to where we started. This year we're closer to 180 and we'll see how this goes. If we get some early summer help from the warm weather, we may be able to hit 180 and keep in there for a while. Hopefully this means we've dropped some significant fat and can start packing on muscle lbs.
We're also watching inches around the torso, and that graph may be available later in this session.
That's it. Hopefully you have found this enlightening and edifying. Of course your numbers will differ, I do, however encourage you to empirically track your progress, I believe it will better assure your success.
[applause]
41215 [Sunday #298] – Back to AM Cardio. 31 minutes. Need to go
faster – stronger. Sore this morning. Woken by a right calf cramp.
Digits the same:
184.6 – 17.1 – 60.6 – 43.1 – I have
to want more, or I won’t get it.
Round I: [NS] –
headed to work.
Round II: [NS] –
back work at the Y today. That’s the plan. Bent rows. Oh yeah… guess I’ll work
within the 5 x 5 protocol at least for a while, at least for a few body parts.
Maybe back to pyramid training for the
bench press. I thought I was going to remember everything I did about 15 years
ago when I started lifting at the Y, but that wasn’t the case. Luckily I wrote
a lot of what I did down, and even more luckily I found some of those notes. So
at some point, maybe, I’ll get back to the pyramid.
Tootsie’s Lunch
– kale, feta, chicken, toms.
YMCA – good work
at the Y today. Felt strong, not overly energetic. Let’s see if the re-cardio
initiates another fat weigh drop. I may do the AM cardio in the park tomorrow.
THE WORK
Barbell Row + Shin flex
|
120lbs 5x5
65 lbs.
|
Starting conservatively.
Go to 130 lbs.
[2 x 25+15+18+15] super
sets.
|
DB pull over
|
85 lbs. 5x5
|
Go to 90. Add side bends
with 25 lb plate 5 x 25.
|
Standing row
|
30’s lbs.
|
2 x 10; 2 x 12.
|
Cables
Standing Row
|
130
x 15
|
This went well. Good
stuff!
|
140
x 12
|
||
150
x 10
|
||
160
x 8
|
||
170
x 8
|
||
180
x 6
|
||
Straight arm press down
|
110 x 10; 120 x 8; 130 x
6
|
|
Lunges
|
35’s lbs.
|
3 x 10 … still not the king, but increased
weight and stability.
|
Biceps Curls
|
35’s
|
10 – just to see if I
could do them.
|
Done, 61
minutes.
Shake; gainer,
egg, chia, hemp.
Going to take a
week off of the chlorella and charcoal, & maybe start with chlorella next
week.
Bean &
hearts soup.
Evening psoas,
leg, hip, calf stretch.
41314 [Monday #299] – This is day 30 … woke up
late – sore in the core – but yeah, I went kinda hard yesterday. Thinking to do
kettle-bell/squat thrust version of Spec Forces, but tea first? Yes! Round I:
[NS], early. Good work.
I think I have a
pretty good stretch routine as far as exercises. Let’s see what it does. Next a
bar bend sequence. The spring bar can be handy too. I’ve had it for years but
never fully utilized it. Maybe this time.
AM-cardio –
kbell squat thrusts – 10 – 1 short [interrupt] electric man. Today was haphazard and improve. Kicks, knee
raises w/ ankle weights, spring bar and random stuff, but still… Stability ball planks has gotten stronger.
Weigh – 184.6 – 16.8 – 60.9 – 43.2 – So far despite a few peaks and drops my
theory seems to be sound. Could also be the weather. Let’s see how much further
we can go – 2.57:1 – have to make
this ‘normal’ then destroy it.
Am I ready to do
proper 5x5? Let’s find out.
Day
1
(5
x 5)
|
Day
2
|
Day
3
|
Squats
|
Squats
|
Squats
|
Bench
|
Military
Press
|
Bench
|
Barbell
Row
|
Dead
lift
(1
x 5)
|
Barbell
Row
|
I’m going to
have to adjust this to work with my schedule. Ideally, every other day… add 5 –
10 lbs each work out. 5 x 5 does NOT include warm ups (interesting). I can work
support muscle on off days? Not sure I can do two straight days of NOT
training. Classic 5 x 5.
Hmmm, I think I
can squat 200; bench 170 (maybe 160??) barbell row 130? Military press 100,
dead lift 300… Okay, what day will I start?? Wednesday or Thursday? Wednesday
will let me lift on Friday and Sunday… then Monday and Tuesday light, and back
to Wednesday. This might work.
Veggie breakfast
in two parts (greens: spinach, romain lettuce & kale, pepper and onions.
Lunch, guac and
cheese.
Round III: [DP]
– veggie breakfast…. Natural.
Pineapple, egg,
gainer shake, before the Y.
20 Minute walk
to trolley.
Pre-workout
stuff.
Incline bench
press – 120 lbs 5 x 5
Reverse shoulder
raises 20 lbs x 20; 25 lbs 2 sets.
Triceps press
down 67.5 lbs. 3 x 7
Functional
Fitness was awesome. Spin was strong – beef jerky afterwards (last bag).
41415 [Tuesday #300] – slept late –
hodge-podgey workout… before & after weigh in… notable results – 182 – 16.2 – 61.3 – 43.5 – dramatic
change [DAY
300!! Nice day for it] likely unsustainable in the short run – but
achievable long term. (I don’t want to be disappointed tomorrow if the digits
are up just as dramatically.) The resistance training theory is holding. The
weather is warmer and wetter today, too. The weather factor has to be observed
over a longer time period. [2.69:1 ratio]. Still under 80 lbs of muscle –
so this is just a partial “victory” still work to do.
Round I: [NS] –
had tea before training, which was about half an hour – no time limit and no
real design.
Hungry now… must
eat. I like the look, though.
30 Day Report
Note: Today may
have just happened to be a “good” weigh in day for reasons mentioned earlier
and could be completely different tomorrow. In the investment game, current
earnings don’t predict future profits, but in fitness it’s a little different.
If you [we] keep doing what we do to be successful, we should become even more
successful.
Weight
|
Fat wt.
|
Fat %
|
H20%
|
Muscle
|
MM%
|
MM:BF
|
|
3-15-15
|
185.6
|
31.73
|
17.1
|
60.6
|
80
|
43.1
|
2.52:1
|
4-13-15
|
182
|
29.48
|
16.2
|
61.3
|
79.17
|
43.5
|
2.69:1
|
30 day results
|
-3.2
|
-2.25
|
-7%
|
Same
|
-.83
|
>1%
|
+.16
|
Since officially starting the Spring
90;body weigh is down 3.2 lbs [2%]; fat weight is down 2.25 lbs [>7%];
muscle mass is down less than 1% and my muscle mass to body fat ratio has
increased 16 points. For every pound of fat I have 2.69 lbs of muscle. When
most (if not all) of us talk about losing weight, we mean fat weight. So it’s
necessary to be able to measure body fat as best as possible, which is why I
mentioned the scale in the video. Further, for myself, most guys I know as well
as women; building lean muscle mass is also a goal. Again, it’s important to be
able to measure your results. Often people will realize a drop in weight, which
maybe as much muscle as it is fat. This is why I keep track of my mm:bf ratio.
I’m aiming for 3:1, and when I reach it, I’ll go for 3.5:1, not sure what that
will look or feel like, but I might as well give it a go. It’s good experience.
Walk to 69th
street 20 minutes. [Food shopping].
TUGX was good.
Very low participation on my part. Had a lot of noobs/tourists in the session.
Wedge of cheese after. No aqua box, glad to et out early. No evening workout or
stretch. Didn’t need dinner after the cheese. This low-carb thing may have
something to it.
41515 [Wednesday #301] – wake up, 1 snooze –
kbell swing and squat thrust 10 – 1, took about 10 – 12 minutes. Moved some
weight and bent the bar for the rest of the 31 minutes.
181.2 – 16.6 – 61 – 43.3 – 2.61:1 – good weight. Not so good digits – I’m
complaining about this? I’m still in the 16’s where I said I wanted to be ha
ha.
Not sure whether
to be concerned about this or not. Trying not to be, after all 180 – 175 is my
goal, and??? So chill. The weight can come back… as MUSCLE!!
Gig: Two normal
rounds so far. Getting enough H2O I think. Finger tips are dry. This is a
signal of something.
Lunch Park’s 75%
- more meats, cheese, less carbs.
Body is sore,
but going to the Y to officially start 5 x 5: Squat, bench press, bb row, then
aqua box.
Pre-drink &
supps.
Squats 205 – a
bit more than I’d planned to start with. Go to 210.
Bench press: -
160 – just tough enough. Question, 165 or 170.
Barbell Row –
130 – success, go for more. Maybe 5 more or 10 more? No ego.. don’t be greedy.
Maybe I can split the diff… 7 lbs more next time.
Done in 30
minutes.
Aqua Box – Good
session.
Cheese wedge, in
tw parts. Think I’ll have a shake when I get home and maybe some stretching.
Shake – forgot
the egg, oh well. Prepped some potatoes for bkft.. need to finish that avocado
too. 1 tea so far. Probably all I need before bed, besides ACV.
Actually got
some stretching and planking, and core (semi-plange on stability ball) work
done before bed. OK playa.
41615
[Thursday #302] – Over slept, snooze was not a snooze. Up at 0446: 31 minutes
of mainly running in place and abs.
Weigh –in: 181.2 – 16.4 – 61.1 – 43.3 – I may have
bottomed out for now. Will the next weight gain be muscle?
Bkft: potatoes,
2 eggs, guacamole, filled me up.
Round I: [NS] –
Heavy. Satisfied. To lunch. Going easy on the trail mix. (should I be able to
not eat from 6 am to noon?) 6 hours? Not sure. I have to monitor my hunger and
be sure it’s hunger.
Lunch, Park’s
86% - meat heavy.
To the Y. Vanity
Day.
EZ bar, skull crushers
&
Shin flex Super sets
|
(15lbs)
x 10
(20
lbs) x 10
(25
lbs) x 10
(30
lbs.) x 6 + 7
|
First time doing this.
Weight = plates on the
bar.
|
70
lbs 5 x 25 reps
|
||
Tri-Sets Calf Raise
(Smith)
|
4
plates 3 x 20
|
Increase the calf weight,
the others are good.
|
EZ bar curls
|
(25s)
3 x 10
|
|
Standing Tri-Press
|
70
lbs. db 3 x 5
|
|
Triceps push down (Cable)
|
100
x 15: 110 x 12:
120
x 12; 130 x 10
|
This turned out pretty
good. Got more with the reverse curl than I thought. 30s are good. I can do
more with the triceps on the cable.
|
Reverse db curls
|
20lbs
x 20 + 26
25
lbs x 20
30
lbs x 12
|
|
Triceps bench dips
|
3
x 30
|
|
Calf up, no wt.
|
20
+ 30 + 30
|
41715 [Friday #303] – 181.2
– 16.5 – 61.1 – 43.4 – interesting both fat and muscle % increased, but not
weight, 2.63:1 ratio. Wake 1 snooze, been sleeping better. No get-ups, 31
minutes, cardio with kick sequences and calisthenics, shadow box with weights.
(5’s & 8’s)
Stew for bkft
(crock pot, good) w/ spinach (raw)
Round I: [NS] to
to gig.
Round II: [NS]
Lunch from Park’s 97%: turkey, chicken, salmon, spinach, cabbage, avocado.
Round III: [NS]
– YMCA plan 5x5 day 2 – Squats (210), Military press (100), dead lift (300) 1 x
5 – This was successful. Took about 30 – 40 minutes.
Squats got
easier add 10.
Press was
challenging add 5.
Deadlift –
surprised myself add 10 – 20. I think I can do 320, if not I’ll work my way up
to it. We’ll se what Sunday brings.
Leg stretch
tonight? Nope. Had two bowls of stew – very yummy. Go to bed early, 2100-ish.
ACV, adios.
41815 [Saturday #304] – Woke early, before the alarm, still slept
through the night. AM-X, kettle-bell swing+squat thrusts 10 – 1, abs work ankle
wts., dumbbell shoulder swings, leg curls, stretch, elongated pushups, pushups
on fists, etc. The numbers are generally good, but a shocking change compared
to the rest of the week.
185.6 – 17.1 – 60.6 43.1 – Must have been the stew, because I worked
out strong yesterday. And – you don’t gain weight from something you didn’t eat.
Or something like that.
2 eggs, shrooms,
spinach for breakfast.
Round I [NS] –
Gig.
No Trail mix to
munch on today – and my belly’s feelin’ it. Got water though. Trying this
calorie restriction thing – trying to readjust my brain. I’m used to munching
at this time of day [0800]… habit, or am I really hungry.
Seaweed snack!
Beef jerky snack
– last part of the last bag, because it has wheat in it! I know, right?
Lunch, Park’s
103% - mostly salmon, filling… bored at the gig.
Get to the Y!!
There was some
question as to whether I’d make it to the Y or not. For most of the day I was
feeling “blah” and completely would be okay with giving myself a break… but I made
it.
Pre-supps, no
pre-drink.
Round III: [NF] –
beef stew. Next time I will probably broth or soup it, but it will be a while
until I have beef again.
Lower Legs &
Upper Body
Calves and Curls
[Super set]
Smith 2p x 30;
2p+10 x 20 + 25; 2p+25 x 12 + 15 (230 lbs on the bar) – good weight
Biceps curls: 40
lbs x 10 + 14 +3 x 10 (these are totals, basically 5 – 7 each arm, so we’ll
keep the weight here until we’re getting 30 total.) Not too much movement, but
right psoas felt it.
Next Round –
barbell shrugs, (3 x 10); 3d set was heavy (230 lbs). left grip was going.
Bent Flys: 40
lbs 2 x 10 + 12. Good wt. focus on form.
Shin flex 85
lbs. 10 +12+13; Good weight, better placement on feet.
Upstairs –
Reverse grip
triceps pull downs (lat cable) 30 lbs. less than 10 reps each. More of these
are needed on vanity days.
Lateral shoulder
raises 15 lbs. 3 x 10… these are good for the rehab/building shoulders.
Calf press (seated)
315 3 sets different angles.. done in 61 minutes. Short walk to the trolly.
Home: Shake,
gainer, fruit.
Cheese nuts, 2x
tea and ACV before bed. I don’t even mind not being out on Saturday night. I’m
trending away from people/crowds.
Week 5 (of
spring 90) done. I’ve got a few fitness projects going.
This week’s Red
Zone +184.9, 17.2% BF & <60.5% H2O, 43% Muscle & 2.50:1 MM:BF
ratio – higher standards this week. Let’s meet the challenge!!
Day
|
Sunday
4-12
|
Monday
4-13
|
Tuesday
4-14
|
Wednesday
4-15
|
Thursday
4-16
|
Friday
4-17
|
Saturday
4-18
|
Ave.
|
Weight
|
184.6
|
184.6
|
182
|
181.2
|
181.2
|
181.2
|
185.6
|
182.9
|
Body Fat
|
17.1
|
16.8
|
16.2
|
16.6
|
16.4
|
16.5
|
17.1
|
16.6
|
H2O
|
60.6
|
60.9
|
61.3
|
61
|
61.1
|
61.1
|
60.6
|
60.9
|
Muscle mass
|
43.1
|
43.2
|
43.5
|
43.3
|
43.3
|
43.4
|
43.1
|
43.2
|
Ratio
|
2.52
|
2.57
|
2.69
|
2.61
|
2.64
|
2.63
|
2.52
|
2.60
|
This was a stellar week.
Somehow mid-week I dropped 3 lbs, and mm:bf ratio boosted past 2.60:1. Although
muscle mass dropped below 80 lbs., fat weight dropped below 30 for the first
time since measuring. Then, at the end of the week, (I think it was the stew),
total weight jumped back up to where I started. If it is the food, the weight
will return in 2 – 3 days, that’s seems to be the speed of my metabolism on
average. In any case; also this week I officially started 5 x 5 training. At
this point I’ve only done two days – so the first week isn’t done yet. I feel
like I can’t take a break from lifting so between days 1 & 2 of 5 x 5 I did
a vanity day; today I’ll work support muscles, trapz, posterior delts, calves
front & back. Thus far this week, and for quite a while actually I haven’t
experienced much delayed onset muscle soreness [DOMS]. While it does show up at
times, nowhere near how it was before.
I’m trying not to beat
myself up for “blowing” my weight eating crock pot beef bone stew. I know the
benefits will manifest in a few days.
It looks like my 5 x 5
schedule won’t be every other day at first; two days off for classes. The last
classes at Temple are this week, so Tuesday will be open for a while. Trip to
Zona may disrupt my plan for a moment, but at this point I can survive a week.
I can just work on more balance and core stability when I’m not lifting.
41915
[Sunday #305] – 185.6
– 17.4 – 60.4 – 42.9 – Radical!! Back to the start!
Wake and work –
calisthenics and core work. Use 8 lb weights. Big freekin difference from 5’s…
but I need to manage 8’s. The numbers are moving [running] away again and this
week – much of it anyway – will probably be in the RED
ZONE. This seems to be an extreme adjustment. My resistance training
theory could not defeat the stew [if it was the stew, but what else could it be
that puts weight on that fast?] It reminds me of the duck incident. Keeping in
mind that 80% at least is food.
Looking at the
Fall 90 chart, however, it looks like I spiked around the same time. This could
be just the way my body works, every 4-5 weeks, back to the beginning? I doubt
this, but I’m willing to entertain the idea.
Bkft – potato
mix & eggs
I watched this
video workout. It’s Tabata timing: jumping lunge squats; leaping lizards
[basically jumping spider man pushups]; hand stand kick up [this will be tough]
– hi jump knee squats. Gonna give this a try outside… Go for counts.
Round II: [NS] –
short & sweet – Lunch, Tootsie’s, kale, feta, chicken, et al. Boost for 5
x5 after work. 70% - very filling, blue cheese dressing. Dense!
Round III: -
[DS] – Good work.
YMCA 5 x 5
[plan] Squat 220: Bench 170: Row 140
Round IV: [DS] –
5 x 5 Day 3
Good work. I
followed the plan.
Deadlifts 220
5x5 – the 3rd set is when the power comes. This is kind of amazing,
because I don’t think I’ve noticed [or at least I haven’t noted it before.] Add 10 lbs. [Finally, I get 4 plates].
Bench Press 170
5x5 Yes! Once again, 3rd set. Add 5 – 10 lbs? I’ve done 180 before,
so I might as well keep going until I drop below 5x5, then add less. Shoulder
and elbow (left) holding up… The worry
is more in my mind. 90 seconds break between sets.
Bent Barbell
Row: 140 5x5 – add 10. Glad this comes last. 30 – 40 seconds between sets. And
Done: 30 minutes and no hanging around afterwards. I don’t want to rush through
it, but I want to get out of the habit of lingering.
Pre-drink &
supps: Post shake, mass gainer, w/ fruit.
1 tea, probably
beans & hearts. Off tomorrow, rain expected. Vanity day and/or YGX &
Spin.
Cleaned [my]
gym.
Beans/hearts/kale
– chlorella (restart this week and examine.) More tea. No ACV before bed.
42014
[Monday #306] – wake. Slept late – rainy, dreary day. Slow start. Round I: (?).
opening body movement warm ups – tea. Off today, not sure which workout I’ll do
today, maybe a montage. Maybe I’ll practice some moves – some tricky moves.
Round II [DS] –
spicy. It wasn’t the stew that added the weight, but the portions of the stew.
I ate too much. That was two days ago. Wondering what the weigh in will reveal
today. Let’s get to the training.
AM-X 51 minutes
– various, including savasana, leaping lizards & jump lunge squats and
calisthenics w/ 8 lbs.
184.6 – 16.7 – 60.9 – 43.3 - okay, pretty normal rate of change. So let’s
not overdo it with food again. Still have more than 3 lbs to get back to where
I was. I know when I’m eating too much. I may be able to get a walk in today.
Lunch Turkey
burg & spinach.
YMCA – Vanity
Day
Walk to the
trolly – 20 minutes
The work;
Pre-supps – no pre-drink.
Calf raises +
skullies [super sets] 5 rounds, various weights & reps.
Smith max 250
[in plates] new start.
Skullies – 30
lbs of weight on ez bar, on the 5th round. I think I can start with
about 27 – 30 lbs next vanity day.
Shin Flex – ez
bar curls – triceps kick backs: progressed in weight and or reps across these
sets. 3 rounds.
60-65 lbs shin
flex
EZ Curls 50 – 60
lbs [on bar]
Kick backs 30 –
35 - 40 lbs progressive build, 10 – 12 reps each arm.
Amped for YGX!!
Much participation. This usually happens with pre-workout. Cycle was strong
also. Wasn’t hungry afterwards – munched on trail mix tho. 2nd
shake? Maybe the window is closed. Hmmm good experiment.
Biceps are lean
and close to 16 inches (30 ish cms0 – just did a random measure on the left
side… flexed.
Workouts have
been great, satisfying and no soreness. Must be doing something right. This
body is working more efficiently and effectively than 10 years ago, although I
was pushing more weight off of my chest [ but not pulling as much off the
floor] but that’s the only metric that I can recall being better. Don’t know if
I could’ve pumped iron and taught 2 movement classes back then.
Oh, I did do the
second shake. No need for dinner, just snacked on trail mix, ACV and early to
bed. I have no problem going to bed before 2200. I may write about that later.
42115 [Tuesday #307] – Wake up… good sleep,
but sore after yesterday’s activities. Left shoulder needs strengthening.
Probably not a good idea to advance in 5x5 shoulder related stuff. (Military
press & bench) – we’ll see what tomorrow brings. Toes are blistering again.
More care. Mannie peddies maybe?
Montage workout
the AM – with the 8s. Not very energetic following yesterday’s activities.
Opted out of k-bell swing and shoulder stressing stuff. Just TGX today, no
lifting. Weight gets progressively better, but still in the red:
183 – 17.1 – 60.9 – 43.1 –
2.52:1 – Good – or they used to be, but unacceptable now. Ha, I love
progress.
Round I: [NFB] –
at wake up. That was cool. Still a couple of days (at least) til I get back. I
think I’ll break into the 170s during this 90 and into the 15% BF range [I’m
making a daring prediction. Who says I’m not optimistic?] Yes!! Make it so.
Bkft: t-burger,
2 eggs, peppers, etc.
Round II: [NF] –
Lunch 86% Park’s, mostly meat and greens and cabbage, no cheese.
Round III: [NF]
– pre-session, supps & drink. It was a great finale. Cheese wedge between
sessions. No one for Aqua.
Thought about
lifting – but didn’t, so far. Chill at
home, tea and nuts, chlorella and ACV. Nod.
42215 [Wednesday #308] – Wake up, push through
the AM-X, trying to get used to the 8s. was feeling low-energy, then realized
the extra weight is the thing. [Overcome it]. Will be in jersey over the
weekend, but should be able to get something in, both Saturday and Sunday – but
a Sunday break day will be okay too. Oh yeah – the morning cup. I rarely
mention it, but I have a cup of tea every day after the morning workout.
Weigh in: 184 – 17.1 – 60.6 –
43.1 – one lb. up – same digits, same ratio. Stew and egg for
breakfast. Just one spoonful… don’t be scared, be disciplined.
Gig Round I:
[NS] Let’s go back to the pushups. …
Shoulder feels better, so far. Maybe enough to get 5x5 at the Y today. 230 lb
squats: 105 lbs Military press: 320 deadlift. Get 5 baby!!
Lunch from
Park’s 101%, meat salad (chicken, turkey, salmon, I like this mix) w/ avocadoes
Power for later!!
Round II: better
spacing. More consistent. Chlorella. Got about 70 pushups done – 4 sets. Seems
the more I do, the more I want to do. So let’s hit the Y, Then mtg w/ Ant, then
aqua. Last day of this… could be.
YMCA (5 x 5) –
Not sure which episode this is, but it’s still early.
Squats 230 lbs…
done strong! Add weight. 10 – 20 lbs.
Press – 105 lbs…
done but weak on the initial press… repeat. Respect the shoulders!!
Dead lift – 320
lbs… 1 x 4 - felt the left grip going. Repeat this one. Still room to improve.
(I think I’ll be able to do 5 x 5’s on Tuesdays for a while. [TTS scuedule].
Seaweed after
the work.
Lots of bodies
in the room today.
No one at Aqua.
Off for two weeks. Impressed with my ability to read the signs, anticipate the
future and prepare… Pisces Magic.
La Casa – fruit,
egg, gainer shake; nuts legumes, tea w/ coconut oil. Second cup, didn’t really
need it. I drink tea b/c I’m bored. Need to note and switch this up. Not hungry
after workouts. Kind of cool. I get most of my calories before 1500, most of
the time. Days off are different. More freestyle eating. Chlorella & ACV
before the nod.
42215 [Thursday #309] – Woke up – Round I: [N]
– calf cramp [left] woke me from a dream, just before the alarm.
Morning work:
upper body warm up with the 8s (shoulder work) K-bell swings + squat thrust
countdown 10 – 1 … and beach work with ankle weights.
Weigh in 184 – 17 – 60.7 –
43.1 – slight movement, but in the right direction.
Bjft:
beans/hearts, shrooms, spinach, spicy. Small, stew didn’t do damage. Large meat
salad same.
Pushups at the
gig 4 sets of 25 = 100… first century in a long time.
Breakfast is
holding me over well today, so far. That and the H2O – went back to the infused
citrus water a few days ago. So let’s get the weight thing right. May have to
flatten out my fat weight before I can add significant muscle? This doesn’t
sound right.
Month
|
Ave. Fat wt.
(in lbs.)
|
Ave. Muscle Mass
|
MM:BF ratio
|
January
|
34.12
|
80.51
|
2.36:1
|
February
|
33.59
|
80.61
|
2.40:1
|
March
|
31.98
|
79.90
|
2.50:1
|
Today
|
31.33
|
79.44
|
2.53:1
|
Just a quick
check to see… or to be sure, I am progressing.
Vanity Day at
the Y after work. Must include lunges.
Round III [NS] –
Shorty. Lunch, Park’s 86% [I try to get as close to a pound as I can, so I
decided to track it.] meats, salad, avo’s… devoured it.
Round IV: [NS] –
hit the Y for vanity day. Guns & Gams… maybe light shoulders.
Vanity Day YMCA
First off – so far body
seems both willing and able to do vanity after the 5x5… no soreness even 24
hours after.
Chapter I:
Calf raises, Skull Crushers, shin Flex. (Tri-sets, 5 rounds)
Calves – on the smith, started where I left
off with 230 lbs on the bar, repped as many as possible for 2 sets then added
20 lbs on set 3, and finished with 270 on the bar (6, 45s) so not bad. Maybe
go for an even 300 next time, knees, hips, and back are all strong and in the
game. Need to get the trapz used to the bar weight anyway.
Skullies – (triceps) – stated with 55 lbs on
the EZ curl bar for 2 sets of 10, then upped the weight by 5 lbs and finished
with 65 lbs on the bar. It was a bit of a struggle and had to settle for 2
reps on the 5th set.
Shin
Flex – about 70 lbs,
dumbbell, 5 sets of 15 – 25 each. This was leisurely.
Chapter II: 3 sets of 3 exercises. Pullovers, Flies
Pull
overs – (triceps/chest) started with about 70 lbs and repped
out 12… too light. Upped itto 90 and got an 8 and a 7… perfect weight.
Standing
EZ Curls – (biceps) 65
lbs on the bar, 6+6+8. I have to be aware of the inner elbows. They did okay
but I felt the strain. Tried not to rock back so much. Arms are still strong.
Bent
flies – (balancing on
one leg) 25 lbs. 6 on each side, set one. The balance didn’t turn out so
well, but the following sets I got a 6 and an 8… on one leg (shaky). There’s
a lot of room for improvement.
Chapter III: Upstairs
Lunges – 40 lbs. 3 x 10
Cable crosses – 50 lbs x
10 – upped to 60 x 6 +8 (60 is the weight).
Straight Arm pull downs –
(on the lat machine) 45 x 12 too easy. 60 x 6h + 6 a bit easier.
Dumbbell curls – 30 lbs.
slow 3 x 12
|
Done… no time
limit. Pre-supps, No drink.
Had the post
gainer/fruit/egg drink. Need to get more eggs next week.
Haven’t had
peanut butter in a while. I wonder if this has benefitted me or not. Chlorella
and ACV before bed, a few slices of cheese, and little nut snacks before bed.
42415 [Friday #310] – It’s another red zone
day. But this week will reset the average. I’m supposed to be an observer more
than a controller. I still don’t really know how ‘I” got last week’s results.
Oh well… keep doing what ya do and see what happens.
42515 [Saturday #311] – 185 – 17.3 – 60.5 – 43 – Not
much of a change really. 2 rounds – one over night, that’s new. [HNS] – AM
movement, balance and opening joints – 21 minutes.
Woke up, thought
about a snooze, but no time. Travel day. Can’t really blame the stew – this is
the end of this session. No place to train, but maybe yoga.
Round III: [NS]
– Parkwood diner, Maplewood, NJ, sausage and eggs.
This will be a
break/cheat day, but the body can handle it. I’m always curious about the
results of such behaviours.
Small
celebration for the Bulls with the Fram in Brooklyn. Meat, cheese, rice
crackers, Corona [1 each], peach tart and champagne – it stuffed up my right
nostril. Funny and fascinating how our life styles have “matured” changed, evolved… but matured is the best word.
End of Session
22 – It was the best of sessions and the worst. We broke some records at the
beginning only to end with a week in the red. We will have to turn this trend
around!!!
Because of a better than expected week,
this week’s Red Zone +182.9, 16.6% BF &
<60.9% H2O, 43.2% Muscle & 2.60:1 MM:BF ratio – higher standards this
week. Let’s meet the challenge!!
Day
|
Sunday
4-19
|
Monday
4-20
|
Tuesday
4-21
|
Wednesday
4-22
|
Thursday
4-23
|
Friday
4-24
|
Saturday
4-25
|
Ave.
|
Weight
|
185.6
|
184.6
|
183
|
184
|
184
|
184
|
185
|
184.3
|
Body Fat
|
17.4
|
16.7
|
17.1
|
17.1
|
17.0
|
17.1
|
17.3
|
17.1
|
H2O
|
60.4
|
60.9
|
60.6
|
60.6
|
60.7
|
60.6
|
60.5
|
60.6
|
Muscle mass
|
42.9
|
43.3
|
43.1
|
43.1
|
43.1
|
43.1
|
43
|
43.1
|
Ratio
|
2.47
|
2.59
|
2.52
|
2.52
|
2.54
|
2.52
|
2.49
|
2.52
|
Weight gain/loss table: we
are almost done with this Boot Camp Year. I am still amazed at how much weight
I have gained, and I imagine if I didn’t keep active. Despite exercising nearly
every day… I have still gained weight… less than two pounds, but see for
yourself.
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
|
110.6
|
1.3
|
XXII
|
6.4
|
6.0
|
.4
|
118.3
|
116.6
|
1.7
|
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. Very slight
movement in the averages this session; the results of an extremely good week.
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
|
4-18-15
|
30.4
|
111.4
|
79
|
2.60:1
|
4-25-15
|
31.5
|
111.7
|
79.4
|
2.52:1
|
Ave
|
33.0
|
112.2
|
79.7
|
2.41:1
|
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