Session XXIII: 42615 – 50915
42615 [Sunday #312] – Wake Brooklyn (average numbers today). It’s
a travel day and first of the new session. I usually have a whole philosophic
rap about a new session, but nothing comes to mind at the moment… maybe later. I
can and did make a 30 minute workout happen.
Round I: [NS]
we’re making massive moves so far. And this is normal. 31 minute slow movement
montage; stretch, balance, joint work. I honestly under appreciate this kind of
work, so I don’t do it as much as I should. It should probably do it
shortly before bed.
 |
| November 2011. You'll get some current pix this blog |
Good sleep,
bizarre dreams I can’t explain… (orange hair). Calves cramping again. Over
work? Dehydrated, or a combo… I speculate.
Round II: [NS] –
Chez Oskar’s for brunch, then a walk around Brooklyn to DUMBO and a round of
dark-n-stories at SuperFine, and more walking about.
Travel day,
trail mix, H2O, tea before bed, back in Philly. ACV, chlorella and good night.
42714 [Monday #313] – Pretty good numbers considering… 185 – 16.8 – 60.9 – 43.2 – a couple of
days of drinking, (honestly, not much) in Brooklyn… but it takes a couple of
days to adjust.
Round I: [SF]…
Mostly movement and stretch workout this AM, then changing – about 40 minutes
total. Long fast, about to break it with eggs, probably. Got errands and maybe
5x5 before the YMCA classes. No need to get out too early.
Chanting =
results, but what… Just a magnification of the good stuff I’ve got going on
now. Less body fat, more muscle… leaner, more tolerant, nicer, find my
“imagined” GF… still cynical about that… but maybe less cynicism.
First Meal:
beans….
Second meal:
t-burger, 2 eggs, spinach… to the Y… probably a triple (workout) today. If I can lift all
week – the morning stuff can be flex, stretch, balance, core… FSBC.
Round II: [NS]…
YMCA – work: I
opted out of the 5x5 today, kicked it ole skool w/ some vanity work.
Tri Sets:
Pull ups: 6+5+7 – went up
pretty easy too. Close grip, Smith.
Incline db Bench: 45 lbs…
3 x 10
Seated shrugs; 45 lbs … 3
x 10
|
Super Sets:
Bent flies 45 lbs… 3 x 10
DB Front raises 20 lbs. 3
x 20 (Total)
|
Super Sets:
Biceps Curls: 20 lbs. x
20; 30 lbs x 16; 40 lbs. x 10 + 8
Standing triceps press
(DB): 50 lbs. 3 x 10
|
Cables: standing
Row: 100 x 20; 140 x 14; 160 x 10 + 8 – Much stabilization in the core &
calves.
Triceps –
overhead extensions 3, 4, sets.
Standing face
pull, up high – 4 sets of 10 60 – 90 lbs. More stability.
This turned into
a combo vanity and ole skool thang.
 |
| Day 45 of 90, April 28, 2015, just a slight difference |
Functional
Fitness & Spin were both good, strong, participation good on my part.
La Casa: fruit
shake, gainer, egg… tea of course. No need for dinner. Almonds and cashews..
ACV & Chlorella before bed.
42815 [Tuesday #314] – Wake – had a bowl of broth/stew before the
36 minute workout – mainly joint rotation and movement. And that small amount
filled me up… or so it seems.
The numbers – 185 – 17.8 – 60.1 – 42.7 – could be due
to anything from Sunday brunch to this morning’s soup sample. So I’m not going
to fret much. I’m at the half way point with the 90 day thing. Measuring
day in a couple, then I have to start prepping for Zona.
Left shoulder
feels like it’s been injured. ROM is pretty good, but lateral elevation is
somewhat painful. May have to go backward on the 5 x 5… booo! But ya never
know. More morning joint work may do the trick.
Round I: [HS] –
Then out to the gig. Left knee… soreness – maybe it’s time for lunges. Maybe
some pushups today at the gig. Been chanting too. It keeps BS thoughts from
invading my mind, if nothing else. I do see pictures when I chant.
 |
| I rarely show the legs but I work'em... 4-26-15 |
Round II: [NS] –
got some fruit with me today, blue & strawberries and pineapple. This might
become the normal for warm weather… in season stuff.
Round III: [NS]
– Lunch, Park’s 103% salmon, chicken, turkey, greens, cabbage, avocado. That’s
the recipe.
Round IV: [NS] –
Round V: [SS] –
YMCA… 5 x 5 day.
I was a bit nervous about this one
because the left shoulder was sore and weak. No pre-drink, but got the supps
in.
I got through
the squats. After 2 warm ups I put up 250 lbs pretty strong. Fairly deep, legs
close [hip distance] and feet forward. I think I can do 260 – 270 next time.
Military Press:
was a different story. 105 gave me trouble so I backed it off all the way to 70
lbs. and got it done. I’ll increment by 5’s – got to respect the shoulders. I
may have to do the same with the bench press – but I can probably get 80 lbs up
next time.
 | ||||
| Here's a look at December 2013, the year I decided to get bigger. |
Dead lifts –
warm up set 230, then jump in to 320… 1 x 3 [1 rep less than last time, grrr]
it’s the grip strength. I’m staying here for a while until the grip catches up.
I did a follow up set of 2, which I think I’ll start doing, until I get the
full set of 5, I’ll do multiple sets. Don’t give into the temptation to use
wraps. Maybe I’ll ditch the gloves.
Lunges; aren’t
part of the 5 x 5, but this takes only 30 minutes so I throw in a set of lunges
because I hate them [but actually love the results and benefits I’m getting]. 3
x 10.
Seaweed was my
immediate post workout snack. Made a shake at home, had a bowl of broth, and
chicken hearts, romaine and peppers for ‘dinner.’ I may have done some shoulder
work before bed… read a bit then out.
 |
| After the Fall 90 Day - November 2014, tightening up, even the gut |
42915 [Wednesday #315] – Measuring Day – Wake up.. double snooze.
More balance, flex, stretch, etc. with shoulder work, 8s and 3s… 31 minutes.
Need to make a routine for this, 6 exercises including single leg squats,
downward dog walks, vinyasa pushups and such. Much twisting and opening. Not
quite yoga, but inspired by it. [why not just do yoga? Good question.]
Numbers got
better but still in the red zone – 185 – 17.2 – 60.6 – 43 – weight hasn’t changed.
This is the latest plateau.
Round I [HS] –
early. Thinking vanity day at the Y… Upper-upper… arms for sure &
calves/shins, the usual. Got to keep SOMA alive.
 |
| These are from 4-28-15 - leaner, more defined. in only 2 years!! |
I’m pretty sure
the ACCO store changed their sugar. It looks and tastes different. Maybe it’s
time to change my tea habit. Better to do this when the weather is warmer.
Maybe I’ll make lemonade as my back up drink.
Round II: [SS] –
The gig.. tendon and ligament strengthening. Get some pushups today [50 total.
GRRR I used to do that in a single set… oh, the “old” days of “youth.”]
Lunch: Park’s
101% - the usual dish.
Round III: [SS]
YMCA – Vanity Day… this was work!!
THE WORK
Triple
sets – (or mini
circuit, 5 rounds)
Calf raises: 270 lbs on
smith bar: 2 x 10; 2 x 12; 1 x 15
Skullies: 70 lbs x 12; 75
lbs. 2 x 10; 80 lbs. x 6 + 8
Shin Flex: 75 lbs: 25 + 20
+ 26 + 30 + 25
|
Triple
sets – (3 rounds)
Standing Flys – 20s 2 x
12; 25s 1 x 12 [shoulder held up]
Triceps Pull over – 75 lbs.
3 x 10
Curls – 30 lbs. 3 x 14 (total)
|
Reverse EZ Curls
40 lbs 1 x 12; 50 lbs. 3 x 10
Cable work:
Reverse grip
standing row 110 – 130 lbs 3 – 4 sets, 6 – 10 reps.
(Assisted
Pistols) basically I’m holding on to something as I’m doing this. This is a
mofo to conquer.
Face pulls
(rope) 110 – 120 lbs. 3 sets 8 – 10 reps.
Leg Curls
165 3 x 6 (feet flexed)
This was work.
But feeling a bit stronger. Shoulder held up. Measure when I get home, because I
forgot it was measuring day. Gainer, fruit, eggs, chia, hemp shake.
Torso measurements
|
4-29-15
|
3-15-15
|
Difference
|
Plexus
|
98
cm
|
101
cm
|
-
3 cm
|
Hips
|
91
cm
|
94
cm
|
-
3 cm
|
Navel
|
97
cm
|
98
cm
|
-
1 cm
|
Waist
|
97
cm
|
98
cm
|
-1
cm
|
Chest
|
101
cm
|
n/a
|
|
Butt
|
104
cm
|
n/a
|
|
Shoulders
|
123
cm
|
Analysis
I can legitimately
declare that I shed 8 cms from my torso. It’s been a long time since I measured
the chest, shoulders and butt, however the numbers are pretty much the same.
Looking back at my dimensions 45 days ago [the last measuring day] – I find
that they are statistically identical regarding weight, [fat & muscle] as
today. Essentially I am maintaining [although I’m infamous for not believing in
maintenance.] Visually, the bod seems to be better defined, certainly to my eyes,
if not confirmed by my scale. The electro-scale body fat meter isn’t the best
way to measure but it’s all I’ve got. Skin fold tests might yield different
results.
During the 315
days of this Boot Camp Year, I’m starting to think that the numbers don’t mean that much. Yet, at
the same time measuring is a good tool/strategy for keeping one’s self honest. I will probably continue,
because I like to make the charts and see the progress that way, however if
someone (a client perhaps) absolutely refused to keep such records, I couldn’t
launch a passionate argument in favor of it.
Night Life
The shoulder
[left] stiffened up after the work at the Y, so I played with some
pseudo-Indian Club exercises, which seemed to help. Better pass on the 5 x 5
tomorrow – have an extra day and hit it hard Friday, (Saturday, Tuesday,
Thursday schedule might work.) OK… chlorella and ACV before bed… the usual
time.
43015 [Thursday #316] – wake one snooze, then up and into the
morning work; balance, stretch, flex, etc. 31 minutes. Still working with the
8s, working on the shoulders, 1 legged squats and condors, it’s coming
together.
Weigh in, eh… 185 – 17.2 – 60.6 –
43 – nothing special. Numbers are flat & in the red zone.
Beef stew for
breakfast, expecting strong satiation. Of course there was tea… considering a
break from 5x5 and hitting the park… maybe a run and calisthenics… practice
some of those animal moves.
Round I: [NF] -
@ the gig… 20 pushups + 25 more. It’s a
chore, but they must be done.
Lunch, Park’s
100% - the usual.
Round II: [NS] –
late; looks like it’ll be a break day, still thinking about the park.
Straight home
for a change, no gym, no park… my version of a break day, but still worked the
shoulders (I feel like I am rehabbing them, but didn’t suffer an injury – that I
know of) – with the pipes and leg flex, plyo and balance work. (I never really
take a break). Got a little done around the house – but not much. Did not eat
out of boredom, but did snack on nuts and cheese on either side of dinner – a
bowl of stew… it’s good. Shoulders are feeling better, but got to keep the
fluids flowing. Limited myself to one cup of tea with coconut oil in it.
That’s it… keep
thinking low carb, high fat and keep the protein steady... [no supplements, (BCAA’s
Creatine/ drink) today], seems to be good where it is. Keep moving, keep changing…
hope it works when I’m walking.
Going for my ACV
then, good night.
MAY 2015 – People Like to say “Hello” to
May
50115 [Friday #317] – 185
– 17.2 – 60.6 – 43 – Same plateau – not bad for a non-workout day after.
Round I: [HS]
first thing.
31 minutes,
morning montage, whatever came to mind; shoulder work, low game jumps, ankle
weight work, mountain climbers.. it went fast. Worked with the 8s and the
rods.. what did I call them yesterday? [Pipes].
Round II: [NS] –
Gig. Heavy.
5 x 5 later
today; 260 lbs squats, 180 bench, 160-170 bent row?
Round III: [SS]
– Lunch time, Park’s 96% The usual.
Round IV: [NS] –
YMCA 5 x 5 Pre-drink, supps.
Don’t want to
call this one a ‘fail,’ but I had to modify a bit due to the left side
shoulder-back complex.. and on the squat, because I apparently advanced too
quickly. The plus side is, I found my weight limits.
Squats (5 x 5),
+ 2 warm ups [140 + 230]. Modified the depth of the squat to get the reps. I
was thinking I could do this weight for the rest of the year. It would help me
better control the bar & weight, go deeper and improve form. But, I’m not
that patient. (Am I?)
Bench Press –
this is where the back/shoulder issue came in. The plan was to go 180 in
reality, after 2 warm up sets [140 & 160], 180 x 5 was tough and I was
concerned about another injury, so I dropped to 160, got 5 too easy; up to
170.. 5 more. Back to 180 for 4 and 3
reps sets. I took it, grudgingly.
Bent rows – 170
5 x 5, this was the only exercise that went as expected, but I can still polish
up the form, so I’ll stay at this weight for a few weeks too.
So that’s the
story. Out in half an hour, mixed feelings, and certain feelings about this
week in general. Home, shake and maybe… foam rolling.
La Casa: Got
some foam rolling in, for the shoulder and back mostly. Working with the pipes.
Seems I got a bit of a routine going. Hopefully it will improve right, elbow,
forearm, shoulder strength, flexibility, speed and power.
Chlorella &
ACV and 2x tea… and bed. G’nite.
50215 [Saturday #318] – Wake, one snooze and get to work – body
flex, 8’s, downward dog walks – side lunges/stretches – more about the flex
than the sweat… but I did break one… a sweat, that is.
Day 4 on this
plateau – 185 – 17.2 – 60.6 – 43 – maintaining
a 2.50:1 ratio, but it’s not where I want to be.
Turkey burger
& eggs for breakfast.
Round [NS] –
then to the gig.
Round II: [SSB]
– Lunch, Park’s 78% salmon and greens and cabbage.
Round III: [DF]
– Vanity Day at the Y. Less than enthusiastic. Left side sore and weak right
down to the oblique.
2 Blocks of
triple sets. 3 exercises; 5 rounds each. Stuck with the same weight for most
exercises and too lazy to record them. Too (tired or smart) to increase weight
every set. Pre-drink and supps.
Block One:
Calf Raises [smith] –
were strong, at least 15 reps after the first set of 10 reps.
Skullies – gave me a
struggle. Moderate weight [75lbs I think]. Got a few sets of ten reps early,
but had to settle for 6 on the last one.
Shin Flex – the anterior
tibialis is strong, it’s the placement of the weight most of the time… 85
lbs, 5 sets of at least 20
|
Block Two:
Shrugs [smith] – were
tough but strong. Used 4 plates (45 lbs ea.) and picked up some 5s and 10s
from the floor. Got 10s every set.
Pull overs – were
challenging, used the 85 db, good weight. About 8 reps each. I can stay here.
EZ bar Curls – same wt as
the skullies, inside elbows… pain, 5 sets of 6. Gunz were blazin’ tho. I
probably don’t need much more wt, but those tendons in the bows must be
strengthened.
|
Finished up with
some wrist curls.
HOME – shake –
adding cinnamon to the mix and it’s good. Worked on shoulders and washed my
wallet.. duh! [This is a very important item to mention.]
Last week was entirely in the red
zone… this week’s Red Zone +184.3, 17.1% BF & <60.6% H2O, 43.1%
Muscle & 2.52:1 MM:BF ratio – We did not meet last week’s standards for
whatever reason!! However as I usually predict, what was once impressive will
become standard, then unacceptable.
Day
|
Sunday
4-26
|
Monday
4-27
|
Tuesday
4-28
|
Wednesday
4-29
|
Thursday
4-30
|
Friday
5-01
|
Saturday
5-02
|
Ave.
|
Weight
|
185*
|
185
|
185
|
185
|
185
|
185
|
185
|
185
|
Body Fat
|
17.1
|
16.8
|
17.8
|
17.2
|
17.2
|
17.2
|
17.2
|
17.2
|
H2O
|
60.7
|
60.9
|
60.1
|
60.6
|
60.6
|
60.6
|
60.6
|
60.7
|
Muscle mass
|
43.1
|
43.2
|
42.7
|
43
|
43
|
43
|
43
|
43
|
Ratio
|
2.52
|
2.57
|
2.40
|
2.50
|
2.50
|
2.50
|
2.50
|
2.50
|
* out of town
average
50315 [Sunday #319] – Day off. BSR day, but I’m not runnin’.
Slept in. Gotto do the AM work – and can relax the rest of the day… but there
are chores. Yard work.
Two early
rounds… [NS]
Three rounds of
eat sweat protocol and got a sweat too. The online interval clock really keeps
me focused. 21 minutes of eat sweat and the next 10 working shoulders and
stretching, etc.
Weigh in 183.8 – 16.5 – 61.1 – 43.4 – 2.63:1 – I
felt yesterday, like something had changed. A break through; not with weight
training, but the GI track. Further, I told myself, I needed to get back into
the Eat sweat flow. Good day to start… (beginning of a new week). I also feel
that days off are a contributing factor. I sleep longer and extend my fast. I’m
not in a rush to do anything and don’t have to be anywhere. Last week of work
coming up, then off for 15 … including a week in Zona… so no pressure. I can
get the proper elements in… training wise.
Okay – cup of
tea before the Eat Sweat. Probably do a gainer shake before official breakfast.
Made an interval timer for eat sweat. Ot helped a lot.
Gardening.
Shoulder work (with the pipes). Lunch, eggs & hearts & spinach) –
Chanting. More tea. Got into the cammies that didn’t fit a month ago. Hard to
believe it was a one centimeter difference. I may have measured wrong. [Ha,
wrong pants. I thought this was funny enough to keep in. The one’s I had in
mind still don’t fit.]
Round III: [NS]
– right time. Right style. Walk in the sun – for shopping – 30-40 minutes.
Not worrying,
but wondering if the weight will change tomorrow. I’m gonna make more soup.
Round IV [SS] –
long day. Early eve. After a decent nap. Making turkey soup in the crock –
smells good. The bod is doing good work. I may do some arm work tonight and
stretch. Been working with the pipes regularly. Good for grip, elbow and
shoulder rotation, strength and reflexes.
Round V; [DP] –
full moon… maybe this is significant to today’s activities and the weight drop.
Time for some chest work. Need to beef up a bit.
Note: should probably
alternate 5 x 5 to include incline bench presses.
HOME WORK –
Incline db
presses 30s 3 x 10 eccentric focused.
Spring Bar Bends
Isomentrics,
Bull worker squeeze.
Cup of tea w/
coconut oil. Chlorella. Don’t forget the ACV (need more). I can probably stay uplater tonight due to
napping. Got to get up strong tomorrow & train. Seems like it’s been a long
day.
50414 [Monday #320] – Up… kind of strong.. deep sleep. No get-ups
over night. Even with the nap, I slept well.
Round I: [NS] –
Light warm up.
Eat Sweat 28
minutes, including 3 rounds of cardio and 1 round of stretching and abs.
Weigh in- 183 – 16.5 – 61.1 – 43.4 – The week is
starting strong. Beware of pitfalls and temptations.
Tea, turkey soup
for bkft. Let’s see how this holds me over.
Round II: [NS]
Nickels and dimes, before the gig.
Lunch, Park’s
100% - no turkey today.
Round III: [NS]
– Light work today.
Half the salad
satisfied. Wow! Trail mix munching from 0800 – 1000, daily. That’s the usual
routine. I can finish lunch closer to the workout. It’s a 5 x 5 day and double
@ the Y, so I’m thinking maybe skip 5 x 5 today in lieu of something else.
We’ll see. Things can change in a few hours.
Round IV: [SS] –
For real. Big change in progress.
Round V:[DP] –
second day straight. Something in the shy??
YMCA 5 x 5 –
Changed it up and backed it off. Made it through.
Front Squats 130
– done. Pretty easy. Good way to get my form together. Have to try and not lean
forward too much.
Military Press –
80 lbs. Done – strength is there, but the left shoulder is aching and that’s
holding me back.
Incline bench
press – 105 done. Once again, left shoulder. So I think I need to be
disciplined enough to stick with these weights until the shoulder heals.
Lunges 40 lbs… 3
x 10.. left knee – this left side is a mess. I may have to get back to
acupuncture and MT is MIA.
Class was strong
– good energy and participation. Shoulder is sore, rehab continues. Spin..
extra good. Ending it this month. Headed home. Lunch and everything else held
me over through the lifting, and two classes. Wasn’t hungry afterwards.
Gainer shake –
and bowl of turkey soup and tea. Wondering if I am going to pay for this.
Chlorella, ACV,
bed… noidea what time. I was exhausted when I got back to my cave.
50515 [Tuesday #321] – Double snooze – workout – extended fast. 185.4 – 17.3 – 60.5 – 43 – soup and/or
gainer shake??
This morning was
a typical Tuesday. Burned out from Monday’s workouts and classes. Just a bunch
of movements in 30 second intervals, which included some pipe work and joint
rotation, balance and kicks, but it wasn’t energetic. Then the numbers… boom! –
right back… it was the soup, or just eating a bunch of stuff close together.
We’ll see how it metabolizes. Considered skipping breakfast, but didn’t.
T-burger – kale – egg.
Round I: [NS] –
To the gig. Chanting as I walk to the train. Not sure these words actually
communicate with the “universe.” One could probably chant
supercalifragilisticexpialidocious and get similar results.
Sneezing too
much today @ the gig and stuffy nose. What is this?
No TUGX today,
or this week. Might just take a day off. Yoga @ home, maybe let the systems
recover.
Round II: [NS] –
Lunch. Park’s 97% - turkey in the mix today and ate it all!!
Still haven’t
decided what kind of workout I’ll do… but I’ve got to stop staying in the
house. Oh, got to check PFCU post gig.
Round III: [SS]
– still thinking.. can I maybe run??
Round IV: [NS] –
no biggie.
PARK WORK –
(yes, I made it to the Park!)
Jog half a mile
with backpack… (maybe 5 – 10 lbs) This was rough and I thought I’d at least
make a mile. Calisthenics and pipe work. Lateral movement, and throwing a big
(25 lbs maybe) log around, lifting and squatting and more throwing (front toss,
over the head, sideways) [Video]. Finish up with a few lateral jumps over the
bench. Pre-drink and supps before this one. Gainer shake with pineapple,
blueberries, cinnamon, egg, coconut oil… Yum!!
No dinner, start
the fast early. Chill, study [Sleep video w/ Bergman]. Foam rolling.. cashews,
tea, chlorella and don’t forget the ACV… then goodnight.
50615 [Wednesday #322] – Wake up. 1 snooze. Slept well. Smelled
the park (grass). 36 minutes yoga-esque stuff. Outside wore me out. Got some
new soreness going on. Numbers are still in the red. (the same).
185.4 – 17.3 – 60.5 – 43 – RED
ZONE – is my world these
days. The last two anyway.
Round I: [N] –
done at wake. Kind of lame performance.
Beef stew &
kale for breakfast. So weight is unchanged, despite no dinner… oh yeah… two day
delay. Need to resupply t-mix. Maybe @ lunch. Feeling very low energy. That
“off” feeling… “disease starts in the gut”… and that’s where I feel this… come
to think of it, tea tasted off this morning.
Round II: [SF] –
significant.. chlorella, I guess… or maybe something else. Got to move today… 5
x 5 or break? Or vanity… maybe I’ll make a comeback by the end of the day.
Pushups (gig) –
went well. Very little shoulder pain… (did 4 sets of 25 each throughout the
tour.)
I think a bug I
didn’t know I had got its ass kicked. [autonomic body defense system].
Lunch – Park’s
113% - not even feeling hungry. Big lunch in 2 parts.
Round III: [SS]
– no comment.
Round IV: [SS] –
Praise for the Bod, getting down and doing its job! Maybe some vanity work at
la casa and calisthenics in the park?
Opted for home
vanity work – upper body. Just worked with 30 lb dumbbells for incline bench
presses, and flat, bent bench flies, curls, pull overs.. used 8s for shoulder
work. It was a casual workout.
Turkey soup for
dinner. 2 x tea.. and not really feeling tea much. I should make a new drink..
probably infused H2O. Foam rolling, chlorella, ACV before bed. G’night.
50715 [Thursday #323] – wake up, tired.. but had good sleep. 31
minutes of the fitness montage. Just run, shadow box, k-bell swings and such.
Weigh in – 185.4 – 17 – 60.7 43.1 - better numbers. Hearts & eggs, kale, bkft.
Round I [NS] –
Off to the gig. Sometimes I chant on the way to the station. I’ve been getting
up the steps strong with no heaviness in the chest/solar plexus. I significant
improvement I thought I’d mention. I’m going to have to look back on these some
day because I’ll surely forget.
Gig: Pushups –
150, total in 5 sets. (I did a set of 30 every time I won a game of solitaire.
WOW! This is killer!! I’m done.
Sore throat
coming? Maybe the bug wasn’t beaten? (Left side, just under the jaw.) Gone or
hibernating?
Round II: [SF] –
Not very hungry. Got food from Park’s 83%. I delayed lunch by about 2 hours
[1300].
Feel like I’ve been slackin’ this week,
because I haven’t been over doing it. Summer will be nice, just one day at TU.
I could get spoiled. Maybe I’ll work at home again. Meet RO later… some home
work might be a better choice.
Round III: [SS] –
detoured from planned route to check out the car. Funny how situations veer us
away from a direction we shouldn’t be going. I can handle another day off from
lifting (5 x 5).
Walked a few
blocks, sat in Rittenhouse Square. Back home, nice evening. May work on squats
form – after compensating all these years, I want ass to grass, so go light.
The amazing this is, I’m not hungry. Didn’t
get hungry. Haven’t had a meal since 1300, [6 hrs]. Had some cashews, but not
excited about dinner. That may change in the next few hours.
Worked on squats
form – did some slow deep goblets, with 15 lbs in front. Had a bowl of
blueberries, almonds and honey. The usual ritual, before bed. I could probably
get in bed earlier if I have this unknown reason for wanting to stay up. I can
pack a whole day in… everything between the hours of 0400 & 2000 – a 16
hour day is doable.
OK, that’s a
wrap. G’night.
50815 [Friday #324] – Wake up… pecks sore from all those pushups
yesterday. Morning cardio.. kicks and such.. work with the 8s…. they are heavy.
Leg and hip openers.. deep squats.. I can maybe do this daily as a matter of
stretching. Ankle weights work – leg curls, lifts etc.
185.4 – 17.4 – 60.4 – 42.9 – Even though I skipped dinner – or rather,
didn’t need it… I’m back in the red. The only thing I can think of is no
lifting for two days and no killer cardio in the A.M.
I’m not sure
there’s any rhyme or reason for these digits – no dinner last night (I keep
forgetting the two day delay… could be the soup showing up from Wednesday.) Bit
no heavy lifting the last two day as well. I wonder if I could actually survive
a week of no lifting and small high fat, low carb eating.
Bkft – omelet, 2
eggs, tomatoes, portabella, scallions, olive oil. So much for this week. Get me
back to the 16% bracket… body fat!! (It might also be the scale… but I still
have to do my thing.)
New bar graph
that shows BF% H2o% and Muscle Mass.. and ratio, averages for each month. Hmmm,
maybe add the running average as well.
Round I: [NS] –
Gig. Sorethroat went away yesterday. Sometimes I forget to follow up.
Pushups again
today – 30 + 30 so far. (135 total).
50915 [Saturday #325] – slept in despite a lot of sleep. Repair,
fasting. Up around 0800 – morning montage, pipes, pushups, 8s, squats, leg
stretch, etc. Mt. climbers, tea.. then I’ll weigh in. What am I expecting?
Weight – 184 – 16.8 – 60.9 – 43.2 – sleeping and
fasting… but can I achieve this or better and maintain it in day-to-day life?
Finally a day out of the Red Zone.
2 rounds – two
meals – soup & t-burger and fixins.
Park workout
with log & pipes and 1 mile (.75/.25) jog/walk. 1 hour total.
42 minute walk
to Mom’s for dinner. Salmon, potato, salad with cheese.
Round III: But
not too tough. Weighed in again after park work – no change – just checking.
Ending this session today. This Chapter and this year is almost over. I should
prepare Bajai Bootcamp 5, but what’s the theme? Old Man in a Hostile City? Too long. Hmmmm… what do I want to
accomplish aside from 3:1? (I can maybe lift a bit before bed.) Maybe that will
help.
Shadow box w/
the ankle wts on my arms before bed. Then reading, chlorella & ACV… then
done.
Another week in the red zone… this week’s Red Zone
+185, 17.2% BF & <60.6% H2O, 43.0% Muscle & 2.52:1 MM:BF ratio
–Slightly easier to maintain this week, but of course I want to beat it. The
biggest change was no Tuesday fitness class, but I still did two on Monday. I
think there are some other factors at play.
|
Day
|
Sunday
5-03
|
Monday
5-04
|
Tuesday
5-05
|
Wednesday
5-06
|
Thursday
5-07
|
Friday
5-08
|
Saturday
5-09
|
Ave.
|
|
Weight
|
183.8
|
183
|
185.4
|
185.4
|
185.4
|
185.4
|
184
|
184.6
|
|
Body Fat
|
16.5
|
16.5
|
17.3
|
17.3
|
17.0
|
17.4
|
16.8
|
17
|
|
H2O
|
61.1
|
61.1
|
60.5
|
60.5
|
60.7
|
60.4
|
60.9
|
60.7
|
|
Muscle mass
|
43.4
|
43.4
|
43
|
43
|
43.1
|
42.9
|
43.2
|
43.1
|
|
Ratio
|
2.63
|
2.63
|
2.49
|
2.49
|
2.54
|
2.47
|
2.57
|
2.54
|
All the crazy charts for this session... are next!! Going to have to consolidate these for the Year End evaluation. The weight loss has all but caught up to the weight gained. someday these data will be valuable to me. (Or us).
|
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
|
117.2
|
1.1
|
|
XXIII
|
2.4
|
3.4
|
-1
|
120.7
|
120.6
|
.1
|
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
|
|
9-13-14
|
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
|
|
5-02-15
|
31.8
|
112.1
|
79.5
|
2.50:1
|
|
5-09-15
|
31.4
|
112
|
79.5
|
2.53:1
|
|
Ave
|
33.0
|
112.3
|
79.7
|
2.41:1
|
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