Session XXIV: 51015 – 52315
I
don’t have a great introduction for this session. I am too busy packing for
travels. This will be up late, but I’m sure there will be some surprises.
51015 [Sunday #326]- Wake up lazy and rolled around in bed for
a while. Nothing particular to do - test weight @ wake up - didn't believe or
like the results.
Morning montage for close to
an hour. Got most of what i wanted to practice, bit forgot balance work.
Thought about going to the park early, but didn't make it.
Proper weight 182.8 -
16.4 - 61.1 - 43.4 - 2.64:1 good stuff... Good start to this session and
days off... it's up to me. Got YMCA and TUGX Mon & Tues. Seems like I'm
knocking on the door with the ratio goal (3:1) but it's a disciplined way off
and the trip is coming.
2 Rounds. 2x tea. Late
breakfast - soup, spicy and broke sweat. House work today... maybe some Home
Work(out) between chores & who knows? Maybe park this eve.. Last Session is
up but incomplete. (Well, it’s complete
now.)
Round III: [NS] - Chest
work, arm work, house work. Getting a sweat. Must be hot out.
 |
| I need to get back to this - everyone says this... |
Gainer shake: fruit, eggs,
cin, half & half - meal replacement.
1600 - Soon I will hike to
the market.
Visualizing the park today,
but maybe not... A day of rest perhaps.
Round IV: [NS] - and out for
the first time. Finally 1640. Hike to market.
Finished up with light back
work on the bench. I think this light stuff works better than heavy, short
reps.
Strawberries, chlorella.. No
ACV before bed. Reading. Good night.
51115 [Monday #327] - Palindrome day. Up early... flipped and
flopped at night. Probably because I had too much rest yesterday. Took a short
nap that wasn't recorded... out of boredom.
Round I [NS] - Immediately.
Then to the park for AM workout. Got the full mile jog w/ backpack. Did 3 sets
with the new heavier log. Deep squats, log press side to side, proper over head
press with a couple of tosses... some flips a la the tire. Pipes and balance
work. Must've been about 45 minutes. The video didn't work. Shucks!!
Tea after & shower &
weigh in - about the same 182.8 - 16.5 - 43.4 - This is what I have to
do to keep these digits?! Looking good too - I almost want to take pix.
I literally dreamed the
workout I wanted to do today in the park. The log gave me trouble at first, but
the body adapted quickly. I may actually be stronger than i realize.
Shake for breakfast.
Guess we can call this lunch
- T-burger & egg.
Round II: [NS] - Let me get
at these chores. Got YGX today and Spin & wondering if pumping iron after
the morning run and log work is too much (with the classes). I can do some
light stuff at home. More chest work with the 30s for shape. My eyes suggest
it's working.
Shake - egg, strawbs &
bluebs, coconut oil, cin, honey, almonds. To the Y - early for whatever.
Round III: [NS] - Before YGX
YMCA - got some good vanity
work in; Chest, upper back, bi's and tri's. Kind of tired in YGX, but made it
through. Spin was moderate... made that too. Surprisingly not hungry. Can munch on t-mix a bit, but no appetite.
What awaits at home?
Chores... more likely a nap... about 1:15... Got to be up late/early.
51215 - [Tuesday #328] - Tossed and turned over-thinking,
over-planning travel. I'm probably not as good a traveler as i think... or
maybe the opposite because i think of the details.
Round I: [NS] - @ wake up.
Anyway, slept late, extended
the fast. Up at 0800-ish AM workout - upper body, shadow box, run in place,
pipes & boxing with ankle weights on my wrists. Tea.
weigh in 181.8 - 16.4 -
61.1 - 43.4 - pretty much the same
ratio. Probably a low for this calendar year as well as the Boot Camp year. F:
29.8 M:78.9 Ratio 2.64:1 Getting closer but muscle mass is dropping,
despite the weights an dgainer shakes. As mentioned before I may have to bottom
out first on the fat... get out of this 16% range.. for good!
Hair Cut (3 months to the
day since the last cut). Bkft at Aquarius Diner, 2 eggs, pork sausages, tea. My
version of cheating - no carbs!!
TUGX Later.. what can I fill
my day with? Home lifting... more lats, rowing work. I feel I've been
neglecting this area.
Round II: [NS}
Substantial... kicks, pull ups? Lat work b/w chores and packing.
Round III: [NS] -
"Lunch" salmon, two pieces and 1/2 cup of tea. It's hot out. Headed
to TUGX... got to be up for it.
Good group at Temple. I was
strong through it. Then out. Cool with JG... okay. home & preppin' - a
series of pull ups sets. As I'm about to be away, I can maybe get back into it.
I may save tomorrow's training for Zona.
51315 [Wednesday #329] - 183.6 - 16.7 - 60.7 - 43.3 - Wake
0100. Anxious sleep.
 |
| Best back shot.. My fave from Dec. 2012 |
Round I:[NS] - Get ready to
go. Bkft - blueberries, strawbs, almonds & honey. Morning cardio 1 mile (20
minute walk) with back pack, to the bus station. (it's a travel day). The
numbers -weight's up, but not too bad. Ratio is 2.59:1 not as good as
yesterday, but the body is under stress. (Travel stress).
Round II: [NS] - DFW - much
nodding on the plane. Arrive Tucson.. random pull ups in the Lagoon House...
errands.
Nap in crazy house in Zona.
dinner... Vietnamese, catfish and vermicelli. Practically a cheat day.
Back to the spot. Jet
laggin' to the Nod!
51415 - [Thursday #330] - Palindrome week. didn't notice (but I
did). Ha ha.. wake early in Tucson. Get the morning stuff done. Shadowbox, run,
jump, kick (more kicks and knee strikes needed, I must remember.)
Two early Rounds [NS] -
extended fast.. of course. Not sure about the cooking here. Should probably
take some record shots.
Bkft: sausage, eggs,
tomatoes, Frankie's Lunch. Finally got some greens. Greek Lamb Gyro salad, iced
tea. Then walk around town - some aqua work. Pull ups are stronger.
Round III: [LS] - Hot yoga?
didn't happen.
Swank Dinner - Foothills,
salmon and veggies. (Getting good at double-vegge ordering)
Round IV: [DS] - Adaptation?
Different diet. No stomach pain or anything. Got some pull ups in today too.
Getting stronger one pull up at at time.
51515 - [Friday #331] Wake Zona - (Graduation Day) 31 mins
cardio, kickboxing, more kicking and working strikes. Get those legs up!! What
i can do in this small room.
Round I: [NS] - blueberries
to snack on before bkft.
Round II: [NS] - The spot.
Round III: [SS] - Zona
campus. Post Big Salad. My first of the day (Gentle Ben's).
Round IV: [DF] - full blown
flora adaptation - it's a double. And probably more to come.
Round V: [DP] - Sushi,
Korean BBQ. dark Beer at Ben's. It was a day of celebration and family
gathering and eating.
 |
| This Kid Graduated today. Congrats (Zona 2012) |
51615 - [Saturday #332] Tucson. I can't say I've been eating
BAD... just way outside of my normal diet. There have been no home cooked
meals... all restaurant stuff. "Good" (tasting" food, but ya
never know how it's prepared. Food/fuel has become that important.
Crazy on/off sleep due to
the house activity. Nonetheless - I get up and move. Not an intense workout but
45 mins of shadow boxing, kicking, twisting and jumping etc.
Round I: [NS] - Normal so
far. Morning food. H2O, blueberries, strawberries. I did drink a lot of H2O
yesterday despite the beer. Getting some tea here and there - sometimes iced.
No vitamins since Wednesday
and not stressing about it, (that I know of). Yesterday's activities may be a
result of no vits... but most likely food.
100 minutes walk around
Tucson... maybe 5-6 miles based on my walking speed. Low food intake. Sabino
Canyon. Guac and chips. Lot's of H2O.. late meal. Pork & salad and
veggies.. broccoli.
Half of this week will be averaged due to
traveling. You probably don’t even want to know the process. Averages will be in… blue. This week’s Red Zone
+184.6, 17.0% BF & <60.7% H2O, 43.1% Muscle & 2.54:1 MM:BF ratio –The
only digits last week that stayed out of the red were for muscle mass, the one
bright spot.
Day
|
Sunday
5-10
|
Monday
5-11
|
Tuesday
5-12
|
Wednesday
5-13
|
Thursday
5-14
|
Friday
5-15
|
Saturday
5-16
|
Ave.
|
Weight
|
182.8
|
182.8
|
181.8
|
183.6
|
183.2
|
183
|
182
|
182.7
|
Body Fat
|
16.4
|
16.5
|
16.4
|
16.7
|
16.8
|
16.9
|
16.9
|
16.6
|
H2O
|
61.1
|
61.1
|
61.1
|
60.7
|
60.7
|
60.7
|
60.7
|
60.8
|
Muscle mass
|
43.4
|
43.4
|
43.4
|
43.3
|
43.3
|
43.3
|
43.2
|
43.3
|
Ratio
|
2.65
|
2.63
|
2.65
|
2.59
|
2.58
|
2.56
|
2.56
|
2.61
|
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. Muscle mass has
been decreasing along with fat, but not as fast. MM:BF ratios are increasing
slowly. I don’t think the scale is as accurate as it claims, but it’s all I’ve
got. It’s my guide.
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
|
5-16-15
|
30.3
|
111.1
|
79.1
|
2.61:1
|
Ave
|
32.9
|
112.2
|
79.7
|
2.42:1
|
51715 - [Sunday #333] - Wake Tucson. Better sleep. Am work, but
first, blueberries and t-mix first meal.
Round I: [NS] - short bout.
Morning cardio, shadow box
& kick.
Round II: [DS] - the one-two
punch, almost back to back.
Morning Cardio... continued.
Movement and tired myself out. But no sweat.
Round III: [DS] - Time for a
walk. Grab a hot tea at McDonald's. It took an amazingly long time to complete
an order of hot water and a bag. McD's is rarely a "good" or even
adequate experience. It was the tea... and curiosity. (I had to request both
sugar and stirrers.)
It's tough to keep up the
routine in unfamiliar surroundings. So imagine being on the road and every
place is kind of new and different. I takes extra discipline.
Exercise, I reluctantly
admit, isn't as important as food. The food hasn't been what I'm used to
and the body has been responding properly. I don't want to get used to eating
as i have. This is one reason I am ready to get back. Guess I like the routine.
It's comfortable.
I wonder how far off the
weigh distribution will be. No vitamins, no supplements, no heavy lifting or
body weight work. Should be interesting to measure the "price" of a
break. All this week will be averaged. I think today Day 64.. Sunday may have
even started a new Session.
Family Brunch - Steak &
Eggs.. finally got some more eggs. Let's see how this works out.
Dinner.. Salmon salad, dark
& stormy and H2O and Guinness w/ Stazja.
51815 - [Monday #334] - wake 0530-ish. Good sleep. No
interruptions - no guests in the house.
40-50 minutes upper body
movement; shoulders, neck & upper back, need to make these areas more
flexible and stronger. (wall push outs). should find time to do this at home.
Joints, tendons, ligaments snap, crackle and pop... this can be fixed.
I don't seem to sweat a lot
here... in the desert... even walking. Body holds H2O? or maybe I don't drink
enough, but it seems H2O is what i drink most.
Bkft - strawberries,
blueberries 7 t-mix.
Round I:[NS] - adapted?
Round II: [HS] - The
protein.
Brunch... steak & eggs
(Philly Cheesesteak omelet.) It was a monster. Needed two parts to finish it.
More movement work &
chillin' and studying. Truth about food and Bergman talks.
More soup, more juicing,
food diary. Wonder how far I've fallen and how long it will take me to get
back. I may have 3 weeks until the end of Bajai Boot Camp 4.
Dinner - Miss Saigon...
soup.
51915 - [Tuesday #335] - Tucson... Travel Day. Anticipating the
exit. 0330 - So I've been awake/asleep on & off.
Round I: [HS] - I've already
mentioned the change in diet; eating out, no lifting, just movement and
walking... and driving. I haven't driven this much in two years. I can still do
it though. It will seem a long day traveling through time.
Bkft - Yogurt -
Round II: [HS] - TUC
international. Yime to break out the t-mix.
Round III: [NS] - DWF - this
is becoming a habit. tea... extend the fast if possible. Plenty of t-mix.
Imagine the next several day's training.
Round IV: [NS] normalizing..
airport layover DFW - spent hours here.
Round IV: [NS] - Back home.
Bumpy flight - cold sweat but held it together. Extended the fast... just nuts
and H2O and a tea. Weigh in for the average and get some food. In at 1900.
weight 182 - 17.1 - 60.6
- 43.1 - Lost weight, gained fat.
After nearly a week of
eating out, more driving that walking and a couple of beers and a cocktail,
I've dropped almost 2 lbs. even though fat % is up. This will require some
analysis (speculation).
Of course it could be due to
a travel day fast and things could come back tomorrow morning, but we'll see.
Oh yeah, no supplements too.
Not very hungry now, but can
munch on nuts before getting to bed early. But maybe I've slept too much
already.
Also white sugar in my tea.
The Bod did do much to fight off (eliminate) what I ate and there was no bread
or potatoes. There was noodles in the soup and tortilla chips with salsa and
guac.
So far it looks like The Bod
is pretty good at self-regulating as Dr. Bergman asserts. I'm a believer. But I
still have to do my part.
Tea & coconut oil,
stretching and foam rolling and bed... later than expected.
52015 - [Wednesday #336 ] - wake Philadelphia... start pull ups,
100 crunches, reverse crunches... AM Cardio? Haven't gotten to that yet. Maybe tea
first. Not feeling hungry despite no big meals yesterday. Back to supps with
vits today and maybe back to the Y... Reset/restart 5 x 5... I'll start lower
and progress slower this time. Maybe start even (140 lbs) except military
press.. and see which (legs) muscle group advances quicker. There's still a
slight ache in the left shoulder - but range of motion seems to be better.
179.6 - 16.6 - 61 - 43.3 -
2.61:1 - Amazing... but this isn't normal (yet). I was
a long fast, but I wasn't hungry or didn't
feel hungry.
Am workout; push ups,
crunches, shadow boxing with weights... etc. But here's the down side. 77 lbs
muscle mass... just under 30 lbs fat weight... But it's more about the ratio. i
can gain weight... but that usually means fat too.
So what did I learn last
week?
More dairy eliminates more
fat.
More juicing (predigest
food) and more soup. drinking extra H2O doesn't effect skin... doesn't make it
softer or smoother. It also doesn't help fill you up when you're hungry. It may
be a placebo effect, but not that won't even work.
Bkft: Gainer shake, fruit,
egg, chia.. metabolism kicked in almost immediately.
20 pull ups so far. This is
how I got into it when I worked at the Y (in 2008).
Caffeine restricts the blood
vessels to the brain. The rush of blood during caffeine withdraw causes
headaches. two days in - maybe 3... Seven days to full withdraw. May have to do
weekends w/o tea. But the supps have caffeine.
Lunch Time - haven't been in
the ring all day. T-birger, 2 eggs, broke sweat (just eating) maybe too much.
No carbs.
Digestion!!! 30 pull ups
total!!
45 pull ups.
Two rounds [NS] back to
back... 1, 2 punch! Travel diet recovery.
walk round trip for fruits
& veggies for soup 7 juice.
Protein shake w/ creatine
and cin, mango, strawbs, agg, half & half.
Evening lifts. Chest work
maybe arms.. 50 puul ups. Call it a day. Going for 100 a day... then... climb
steadily to see what happens. No chest issues during the walk. Down 5.8 lbs
since 32215.
Chest work: incline dumbbell
press; 40 lbs 10 - 15 reps each. Shoulder ached, but came through. 2 sets of
curls, 40 lbs. 8 total.. inside elbow.
Chlorella & ACV..
handful of t-mix and wondering what my BMI is today. Probably not overweight.
Closest I've come to 175 in five years. Not to get too excited... I'm on a two
day delay... so tomorrow or Friday may be revealing. I didn't go to the Y or
the park today, but I made the food run. Got 60 total pull ups done and had 3
or 4 mini workouts at home. Tomorrow will be better.
How about only one cup of
tea today? almost had one before bed, but I felt I really didn't want it. Soup
should be ready in the morning. Get up, exercise, have a bowl, go to the Y...
or maybe go to the Y first thing and workout early for a change.
Good night.
52115 [Thursday #337] - Up "early" (pre-0700). Bowl
of lamb soup first thing, but first a quick weight check (179.6) but no other
numbers. Will wait til after the Y.
Round I: [NS] - hand
fulls of t-mix. I am not craving tea...
but I want to want it, but don't have a taste for it. Morning stack taken.
Today’s plan: 5 x 5 - squat,
press, row and lunges. Maybe other stuff, but ideally, keep it brief.
Round II: [NS]
YMCA 5 x 5 Done!
Back Squats, bench press,
bent bb row... 140 lbs, everything 5 sets of 5 reps. 1 x 10 lunges with 40 lbs.
Left knee destabilized on the second set, so i completed it weight(s) less.
Left side again. Return to
acupuncture. Out in 60 minutes.
5 x 5 was successful despite
the joints (shoulder, elbow & knee) on my left side acting up.. aching. I
can only be as strong as my weakest joint - so I may have to look around for
some repairs work.
scored some coconut H2O on
the way home. Got a dozen 17 oz cans. It's been a while.
Took the gainer shake with
mango, coconut oil, cin, strawbs and egg & half & half.
Round II: [NS] - wondering
if i can manage on a liquid diet... but no need. when I get back to work..
solids, t-mix, soups and juices... and good variety.
Rain. No park today. Maybe
stretch and balance later today. Already it's post 1300.
[Catching up on this
journal] - sipping coconut water, not feeling hungry or craving tea.
Strange.
 |
| Catching up with Cat Man (Center) |
late weigh in 178.6 -
16.3 - 61.2 - 43.5 - this ties the
all time high for muscle % but muscle wt is at an all time (measuring) low.
Ratio is 2.67:1 BMI is 24.91 which puts
me at "normal" for the first time that i can remember. Maybe 5 years.
dinner out with CatMan
Meeshu: Gypsy Burger, 2 dark beers.. H2O b/w the brewskis. I feel I have enough
to play with but who knows? Still not craving tea. What gives? May have one anyway,
but more water first. Gypsy burger... just right, w/ an egg.. over medium.
52215 [Friday #338] – Good moanin’ … woke up in the dark and went back to bed, until 0800-ish and 10 pull ups. (It’s a pull ups day.) The Bod is sore.. let’s recap yesterday – what didn’t make the journal.
Went the whole day without a
cup of tea… significant. That won’t happen today. I may have gone a day last
week w/o hot tea, but I did have it iced.
Made some stretching before
bed, rotating joints and sitting in a deep squat, back as vertical as I could
manage, with counter weight (10 lbs.). there are portions of my haunches that
have awakened this morning. They are understandably grumpy after being dormant
for so long.
I may have woken up with a
“caffeine” headache, mild as it was – however if you’ll pardon the pun – it could just be in my head. Tea was on
my mind yesterday and my favorite mug was in plain sight. I just didn’t have
the taste for it. Sometimes I drink it out of boredom.
Round I: [NS] – thorough..
Smooth.. Spicy.
Today I’m thinking vanity
work at the Y. Mem-Day long weekend starts Today, so the Y will probably not be
as crowded. I can probably get some leg presses done, curls and some shoulder
sculpting – or not… I may just wander today. Haven’t decided. The weather is
still cool.
12 more pulls… tough!
70 Minutes cardio, shadow
boxing w/ weights 8s got ez, so I did2 50s with 10 lbs. Two rounds of 100
kicks… 100 was the theme. Did.. or tried to do 100 reps of most exercises. Lots
of jumping, pushing off the wall.. crunches, reverse crunches and leg curls w/
ankle weights towards the end.
Weigh 179.6 – 16.7 – 60.9 – 43.3 – payment for yesterday I suppose, but
not too severe.
Question – Can I move into
the 15% range by the end of BBC4? I have a bit more than 1.5 lbs of fat to lose
before I reach my goal of 28 lbs., fat, but muscle is waaay off!! Fat can (and
will) go even lower. I don’t just want to maintain muscle, which I seem to be
doing a bad job at – I want to grow and build it. 5 x 5 should show some
results. Nonetheless, keep shredding fat is a healthy strategy.
Shake bkft time. It’s
extended long enough.. after 1130.
9 more pull ups
Lunch – lamb soup w/ kale. Slowly
taking the vits today.
¼ cup tea – 3 more pull
ups heavy!
Round II: [SS] – time to go
out (1445) Hike to market, hunt/gather. I don’t taste the tea anymore.
Yogurt w/ fat.. finally got
some.. coconut. (I can probably add coconut oil to the low/non-fat yogurt, but
that won’t cancel out the sugar. Hmmmm.
I finished the tea and had
another cup. Back to normal I guess.
Dinner was vegge [spinach,
onions, peppers, shrooms and eggs]. I miss that combo… tomatoes too. Got the
chlorella and ACV… a couple of handfuls of bloobs.
Maybe out early for the Y
tomorrow. That will be the am workout 5
x 5; front squats, mil press, deadlift.. should I fall back on the DL is what I’m
wondering. I pulled 320 last time, 5 reps, no wraps, after failing a couple
times. Guess I’ll decide tomorrow.
G’nite.
52315 [Saturday #339] – wake, sore
hip/upper glute-rear, guess which side… left. Strength and adaptation. Anyway,
tea.. normal taste. Got up moving, but saving the AM work for the Y. It’s a 5 x
5 day. Front squats, mil-press and DL. I may do more than one set of dead
lifts.
OK- Round I: [NS] – no hassle
here. Bkft.. lamb soup and vits.. packed the bag – got my pre-workout stuff
together. Will weigh in after. Have to admit I’m a bit paranoid about topping
over 180… but… so it’s bound to happen. Just laugh it off.. it’s probably
reverse psychology, but in my case, it’s double-reverse psychology. It’s after 0900.. time to go.
Round II: [SS] – Now to the
Y.
YMCA Work – 5 x 5
: Pre- drink and supps… warm
ups, 100 jacks, shadow box, kicks, run in place. Left ankle aches, left
hip/glute too. (didn’t affect the session though)
Front Squats – 140.. done..
advance 5-10%
Military Press – 70 lbs.
done, advance 5 – 10% (don’t get greedy).
Round III: [SS] – good timing…
 |
| Zombie Apocalypse Training august 2012 |
Dead lift – went a bit
differently this time. We could call the first 3 sets warm ups and the last set
a tryout… 230 to start.. 5 reps. Good grip, good strength, short breath.
280 x 5 good set.
300 x 5 felt it, but
everything was good.
330 – I went for this, but I
think I may have done too many ‘warm ups’.
Anyway, I got two strong sets of 1.
The grip held up, but I think the strength for reps was gone. This is the
weight that must be conquered for 5 reps. Then I’ll move to 5 – 10% (16 – 33 lbs)
which will put me around 250. (I may stop at 240… I’ll keep that option open.)
100 crunches…
Lunges – 30 lbs.. a
regression but necessary… 10 reps.. then 30 weightless reps. I should go for
100 weightless reps before I pick up weights again.
20 biceps curls w/ 20 lbs.
Good long, deep squat held
60 seconds, 20 lbs counter weight. Bending back stretch 60 seconds.. could feel
the flex improving.
Left should ache diminished
during the presses. Don’t get greedy!!
After the 5 x 5 and before
the shake weigh in 179.6 – 16.5 – 61.6 –
43.4 – Day 70 of The 90. End of week 10 ad I’m under 180… by a smidge.. but
still under. MM moving in the right direction but still lower than I want. The
visual looks good. I can see the sides tightening up. So, on with my day.
Finished up the day with a
nap – some random pushups on yoga blocks, 100 total 10 lbs curls went well, so I
did a set with 12s (got to 70 before the arms got tight). Went for another
century and realized one of the dumbbells was 15 lbs… so lefty gets the 15,
since I only have one… the left needs all the help she can get… (LOL).
Dinner was eggs, vegge and
stuff. Had a yogurt w/ bloobs and handfuls of t-mix.
Tomorrow, up early for
calisthenics or shadow boxing and back to the gig. Got to prepare for Charlotte
too. More work on the site. Maybe vanity day after work @ the Y. Got to add
more muscle. Like 3 lbs is easy.. maybe it is and the scale’s not picking it
up. (Yeah, blame the technology.)
Good night.
The first two days of this week are
averaged numbers. Last week so was ridiculous, I figure much of this week will
be red. Here are this week’s Red Zone numbers +182.7, 16.6% BF & <60.8% H2O,
43.3% Muscle & 2.61:1 MM:BF ratio –the average usually works in my favor,
but not this week. Even some of the blues are red!
Day
|
Sunday
5-17
|
Monday
5-18
|
Tuesday
5-19
|
Wednesday
5-20
|
Thursday
5-21
|
Friday
5-22
|
Saturday
5-23
|
Ave.
|
Weight
|
182.4
|
182.2
|
182
|
179.6
|
178.6
|
179.6
|
179.6
|
180.6
|
Body Fat
|
17.0
|
17.1
|
17.1
|
16.6
|
16.3
|
16.7
|
16.5
|
16.8
|
H2O
|
60.7
|
60.7
|
60.6
|
61
|
61.2
|
60.9
|
61.1
|
60.8
|
Muscle mass
|
43.2
|
43.2
|
43.1
|
43.3
|
43.5
|
43.3
|
43.4
|
43.3
|
Ratio
|
2.54
|
2.53
|
2.52
|
2.61
|
2.67
|
2.59
|
2.63
|
2.58
|
Body Fat, H2O,
Muscle Mass and the MM to BF Ratio, by Month. This is a more consolidated
version of the weekly chart you may be used to seeing. The values represent the
average weight in lbs for the given month. Ratio value compares the amount of
muscle to 1 lb of fat, i.e 2.33:1 means there is 2 1/3 more muscle than fat. My
goal is 3 to 1. (3x as much muscle as fat.)
Month
|
Fat wt.
|
Water wt
|
Muscle wt.
|
Ratio
|
Comments
|
September 2014
|
33.8
|
111.5
|
79.0
|
2.33
|
Starting point.
|
October
|
33.3
|
110.9
|
79.1
|
2.37
|
|
November
|
32.9
|
111.8
|
79.4
|
2.41
|
|
December
|
33.6
|
113.0
|
80.3
|
2.38
|
Holiday season.
Gains across the board.
|
January 2015
|
34
|
113.3
|
80.4
|
2.36
|
New year’s recovery.
|
February
|
33.5
|
113.4
|
80.5
|
2.40
|
|
March
|
31.9
|
112.4
|
79.8
|
2.50
|
The spring 90
begins.
|
April
|
31.4
|
111.7
|
79.4
|
2.53
|
|
May
|
30.9
|
111.2
|
79.1
|
2.55
|
To date (5-23-15)
|
June
|
|||||
July
|
|||||
August
|
I’m not sure what was different about this session… beyond
vacation, but I dropped 5 lbs more than I gained. This looks like the biggest
net weight loss of the Boot Camp Year, not that I’m complaining. I am wondering
if there was something more going on with my body that I realize. Like maybe I got
‘sick’ and didn’t have any of the usual symptoms. Maybe the body got rid of the
intruder by way of elimination, self regulation etc. Something to think about.
(This chart will also be consolidated.)
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
|
XXII
|
6.4
|
6.0
|
.4
|
118.3
|
117.2
|
1.1
|
XXIII
|
2.4
|
3.4
|
-1
|
120.7
|
120.6
|
.1
|
XXIV
|
3.2
|
8.2
|
-5
|
123.9
|
128.8
|
-4.9
|
…end of session 24
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