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It's beginning, let's get this party started!! |
Survival
Protocol
Chapter I: Summer
61915 - 92615
Session I: 61915 – 70415 – Welcome to BBC5. Hopefully you’ve read
the Introduction and the Guidelines and whether you’re
participating, or following along (or both) I hope you get something beneficial
out of this. As you know, this is a [my] yearlong commitment which has just
started its fifth year.
The results have
been fascinating, both to the science nerd in me and to the
[non-competitive] body-builder.
Recently, I’ve become a chart junky, making graphs and charts of my progress
from torso measurements to the individual weights of body fat, water and muscle
mass. The ability to approximate these values has allowed me to set new goals,
just to see if I’m able to accomplish them. I can also correlate my activity,
eating behavior
and lifestyle with weight gain and weight-loss, however it’s
not as accurate as I might like it to be.
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| Today's After pic is tomorrow's before pic. This stuff really works! |
This chapter, I’ll
be putting the tables and charts at the beginning of the week/session so you
won’t have to scroll through the details. I created this blog for myself so I could
look back on what I was doing and it became more and more detailed as I progressed
– details the average reader probably does not need to, or want to know. These blogs
are posted about every two weeks, (or fortnight). I am not competing or
training for anything in particular. These are just the notes of a fairly
average guy who’s decided to live a fitness
lifestyle and document. Follow along and share if you think it will help,
but please – don’t make me famous – don’t make me a guru – however you can
hire me as a trainer/coach and or engage me for exercise workshops and speaking
seminars. More about that stuff later.
And here we go.
Bajai Boot Camp 5: Survival Protocol.
This
is the expanded weight(s) chart. It shows body weight and along with the
percentages of body fat, water and muscle mass, & the actual weight. I noticed
that everything dropped together last season. I want muscle mass to increase,
as fat drops. I think there’s a connection between H2O and muscle mass… but
we’ll see. We will wait until next week to establish red zones, but from
looking at this chart, I can see I’m in the red already.
Day
|
Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
6-19
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Saturday
6-20
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Ave.
|
Weight
|
179.6
|
179.6
|
179.6
|
|||||
Body Fat %
|
16.8
|
17
|
16.9
|
|||||
BF wt.
|
30.17
|
30.53
|
30.35
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|||||
H2O %
|
60.9
|
60.7
|
60.8
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|||||
H2O wt
|
109.37
|
109.01
|
109.19
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|||||
Muscle mass %
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43.2
|
43.1
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43.1
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|||||
Muscle wt.
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77.59
|
77.41
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77.5
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|||||
MM:BF
ratio
|
2.57
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2.54
|
2.55
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Summary 6-19-15: BBC5
started today. Option #1 @ the Y. Pushed the weight to 65 lbs. thrusters gave
me trouble, but I advanced through every other exercise. I was so tired I
went to bed early. Got to stop sleeping on my left shoulder. Details follow.
|
61915 [Friday #1] – woke strong. I was awake for a while. Not
sure what time I got to bed. Anyway, starting BBC5 today. The rain stopped and
it looks like it’s going to be a hot one.
AMX – Focusing
on strength and muscle building. 2 x 25 squats; 4 x 21 pushups; 2 point planks
20 second hold (first set was on the knee); neck work. Does this have to be
daily? Yes… at least flexing. Knee raises, 100, then 50 more. I think these are
helping my stride. Light dumbbell (10 lbs) shoulder presses and bent flies. I
forgot to do side planks. (Must strengthen shoulders.) If I keep using light
weights, muscles and tendons will strengthen… right? *Must stop sleeping on the left shoulder.
Round I: [T] –
Bkft – Turkey soup, tea, after AMX.
Gig: Round II: [
N] – finishing out the stats from season 4. Feeling kind of shaky & chilly,
just before Round II… not sure what it is/was – so of course first thing I did
was drink water.
Round III: [F] –
Dark turn – Park’s for lunch – 84%; added a cauliflower and broccoli to my
usual. [Turkey, salmon, spinach, avocado, cabbage, honey Dijon dressing.]
Finished up the trail mix and had a yogurt before heading to the Y.
So here’s the
challenge: Option #1
Romanians, Thrusters,
Lunges – barbell, 65 lbs. 4 sets of 15 reps each.
That was the
challenge. I did fine on the Romanians… advance to 70 lbs next time.
I’m stuck on the
thrusters, got 3 sets of 10 and powered through a set of 12. I could actually
feel myself getting more (powerful) acclimated to the move, my balance and the
weight. Left shoulder still lags. I’ll be fine at 65 lbs, until I’m strong
enough to meet the reps.
Lunges were
outstanding, although sometimes a little wobbly and left knee felt twingey when
the leg is straightened. Nonetheless, got all 4 sets of 20 done, so 70 lbs next
time.
*I need to make
a progress table before this taxes my brain.
Leg curls 4 x
15, 120 lbs, cable machine.
20 slow easy (HR
123) minutes on the elliptical. 20 minutes walk back from 69.
Pre-work:
arginine, carnitine, RYR, CoQ10, CLA d-Ribose we will see what happens. I don’t
expect any measureable effects, but maybe a placebo effect.
Post-BCAAs,
cherries & seaweed. [First day pic].
Home – Chicken,
guacamole & sour cream. The chix all gone. 1 avo left. I thought about a
shake, but didn’t want one. A nap turned into a nod and I went to sleep early.
No charcoal, no AVC, or dinner. No music… it was cool, almost cold. I may have
dreamed of sitting in the rain waiting for a bus and random people cuddled to
keep warm.
Summary 6-20-15: Lefty
day at the Y. Finally devised a way to “fix” the weakness on my left. Looking
at adding more crawling work to my regimen, more core stability. It was a
good detox day, but I don’t know what triggered it. Hangin’ out a little bit.
|
62015 [Saturday #2] – Double snooze. Cool. In the 70s and rainy.
Morning exercise was washing dishes, some crunches, “planks” – one-armed for
the shoulders and balance on the iron gym (crow/crane, whatever). I realized if
I want – I can train @ the gig today. It’s Saturday; pull up bar and pushups
bars are handy.
Left knee a bit
sore from yesterday. I felt it through every exercise. It doesn’t feel like
muscle. It feels like something stretching right on/at the knee cap. It gave me
trouble up the El steps today. May have to look into this.
If I go to the Y
today it will be “lefty” day. I am constructing a full body… sort of
machine-based workout as I write this. My weakness on the left side is
bothering me. If I can’t correct it myself I may have to seek outside
assistance.
There are a few
movements I need to add to repertoire, crawling and more animal moves for one,
for balance and flexibility and core strength and “low game.” Side lunges.
[pic]. More psoas work and elevated single lunge squats. All the stuff I’ve
neglected because it’s uncomfortable I
need to implement. As I say, “comfort
makes us weak.”
I pretty much
sat around the gig today researching some ideas for myself and the Fall
sessions of CSX (cardio sculpt xtreme) and resisting the temptation to do pull
ups or pushups in the store room.
I really need to
focus on some upper-upper (shoulders, next, trapz), body weight work, etc. I
can maybe work this into my survival theme.
5 Rounds
completed. Rare. I wonder what triggered it. Oh well.
YMCA
– work… Lefty Day.
Only working the left side.
Protocol – All machines,
all left side, 4 x 15 light weights:
Seated Row [4 grips] –
done… 30 lbs. Tough, may add a brick.
Shoulder Press [seated] –
30 lbs. hard.. stay here. (Had to take some long breaks on this).
Leg-X – 45lbs. fairly
easy. Advance.
Curls – 30 lbs. 4 x 15,
with assist on sets 3 & 4 – stay.
Chest press (seated) 30
lbs [2 grips] – done, advance.
Triceps Push down – 40
lbs… 4 x 15 with assist.. stay here.
[I imagined I’d do 6
stations].
Finished… two pretty
brisk walks.
|
Gainer &
fruit & egg shake, then 2 scoops of peanut butter, and salmon salad @ Tria,
hangin’ with the Llama. Chlorella & ACV before bed. Pretty good day.
Two days down…
Summer starts tomorrow, so let’s get stuff done.
Day
|
Sunday
6-21
|
Monday
6-22
|
Tuesday
6-23
|
Wednesday
6-24
|
Thursday
6-25
|
Friday
6-26
|
Saturday
6-27
|
Ave.
|
Weight
|
182.4
|
182.4
|
180.6
|
179
|
179
|
181
|
181
|
180.7
|
Body Fat %
|
17.3
|
17.2
|
16.8
|
16.6
|
16.6
|
16.9
|
16.8
|
16.9
|
BF wt.
|
31.56
|
31.37
|
30.34
|
29.71
|
29.71
|
30.59
|
30.41
|
30.52
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H2O %
|
60.5
|
60.6
|
60.9
|
61.0
|
61.0
|
60.8
|
60.9
|
60.8
|
H2O wt
|
110.35
|
110.53
|
110.00
|
109.20
|
109.20
|
110.41
|
110.23
|
109.86
|
Muscle mass %
|
43
|
43
|
43.2
|
43.3
|
43.3
|
43.2
|
43.2
|
43.2
|
Muscle wt.
|
78.43
|
78.43
|
78.02
|
77.51
|
77.51
|
78.19
|
78.19
|
78
|
MM:BF
ratio
|
2.49
|
2.50
|
2.57
|
2.61
|
2.61
|
2.56
|
2.57
|
2.56
|
Summary 6-21-15:
Nothing like starting a new season off in the red zone. UGH! Up about 3 lbs
seemingly out of nowhere, but I’ll live. Aside from the morning work this was
a [forced] off day/cheat day. Stopped into Smith’s for a couple of Guinnesses
after work. I can do dark beer every so often.
|
62115 [Sunday #3] – despite yesterday’s detox, I am about 3 lbs
heavier and of course I’m looking for reasons. Was it the scale glitch –
because I moved it? Or the two scoops of peanut butter? Then I remind myself –
just track it, don’t try to control it. But control is what it’s about, right?
 |
| December 11, 2011 did 1200 pushups that day |
The wake up work
out was about movement and opening, especially neck and knee raises and pushups
(4 x 22) – I get worried that I won’t make it and today I remembered doing 3
sets of 75 in December of 2011, and felt how much had (or I had) changed. Maybe
I need to post a 2011 photo… would that be inspirational?
Today is a
“break” day – however I may practice more movement later.
Lunch: Tootsie’s
89% kale, chicken, cabbage, feta, cauli & broc.
Guinness after
work, 1.5 – couldn’t even finish the second round. I guess that’s a good thing.
Dinner: Turkey
burger, guac, sour-cream, egg, tomato. 2x tea. That should do it for the night.
Got some beast practice in, but mostly chillin’. Chlorella and ACV feeling the
results of Lefty Day, biceps especially. G’nite.
Summary 6-22-15:
Today I have to think about where I want to be at the end of this season of
BBC. I imagine myself crawling strong and hitting some quasi break dancing
moves, with a little bit of yoga holds thrown in. I still want to pump mad
iron though too. I want to lift and carry stuff, including and especially my
own weight. Got two workouts at the Y today. Details to follow. I’m still in
the red zone, too. Shucks!!
|
62215 [Monday #4] – Double snoozed today, but still got up and
did the work. Mornings have been for joints… neck especially, and hips. Got to
get and keep more energy flowing.
I think I’ve
managed to stay off my left shoulder when I sleep. There’s no soreness when I wake
up… and no “hang over” from that bit of beer I had yesterday.
Woke with the
realization that I didn’t have to do push training this morning. Option #2 is
scheduled after the gig, then YGX… so this morn can be chill.
(Thinking how
much more I can get accomplished by staying off of social media. Maybe I’ll
beat it this season.) – And then there was tea.
Turkey soup for
breakfast, gives me a nice sweat. Good power up the steps, maybe I’ll get to
move a bit at the gig.
Park’s lunch –
93% (of a pound of food, FYI). Turkey, salmon, cauli-broc, cabbage, avo… the
usual.
Y – next:
Cherries, yogurt, but need a better pre-Y meal, from the gig.
YMCA
– Option #2
Bench press – 65 lbs. 4 x
15 done – felt better than the last time. Left shoulder area acts up on first
set, but gets better as we progress. Advance to 70 lbs.
Bent Row – 65 lbs 4 x 15 –
reps come quicker now. I’m conditioned to doing 15 I think. These sets were
tough. Remember to bring the bar to the solar plexus… looking for that full
range of motion and a strong pull and slow release. Advance to 70. Sometimes I
have to take longer breaks.
Incline press – same..
done. Passed. (65 lbs; 4 x 15). Same left side behavior. Final set was hard.
Bent flies 15 lbs. 4 x 15
done, easy. I think this was a new exercise for this option. Go for 20s next.
Lat Pull down – 67.5 (cable)
– not sure whether fatigue made this harder or not. I made all 4 sets, but
almost gave up on the first set. I can stay here or go to 75 next time. I’ll
decide then.
|
Took the juice
mix, creative, argentine mix after the weights and before YGX. It may have made
a difference energy-wise. Rode busses home, figured I had enough cardio.
Gainer &
fruit, coconut oil, half & half smoothie at home. Then t-burg, shrooms,
tomato, spinach, sour cream and olive oil for ‘dinner’. There was no after meal
energy boost. Not sure how many complex carbs were in dinner. Finished a can of
coconut water, then took 31 mins nap. Got up, made tea… will probably hit the
hay soon. Chlorella and ACV (remember) before bed. G’nite.
Unexpected and
unplanned – about an hour of body work – stretching upper body, turning and
rotating the neck. Twisting hips, stretching glutes. Oh yeah, bedtime goodies,
then a shower. Off tomorrow so I can stay up and sleep later. PS I had the blue
liqueur instead of the ACV.
Summary 6-23-15:
First day of Summer 2 at TU and beginning a more refined eating strategy in
an effort to build muscle and burn fat at the same time. Off today, so I took
a long walk to the market and carried the goods in a heavy back pack. Cardio-sculpt
Xtreme went well. Shot down to BSD to eat and got caught in the rain on the
way back. 4 Rounds.
|
62315 [Tuesday #5] - Slept
late, 0700 and immediately went to stretching and rotation, upper-upper and
neck. I can feel results in the middle of my back. I may have spent an hour on
this. Within this session got 4 x 23 pushups and they’re feeling stronger. I am
less nervous about not making the count. Cat/cow, figure 4 butt stretch and a
lot of neck work, while sipping coconut H2O.
First round –
good opener.
Weigh in was
better, but as body weight drops so does muscle, or does it? MM is over 78 lbs.
so maybe I’m on the right track.. or is it a fluke. I’ll have to be mindful of
what and how and when I eat today. The Temple sessions are an hour apart. I have
a plan in mind though.
Time for tea and
breakfast. I think I’m moving slow today – very low energy. Even the tea didn’t
help. Actually lounged in the ez chair for.. how long? Finally – scoop of
p-butter and the last of the turkey soup for breakfast and vits. Oh.. a note –
ACV before tea and that seemed to knock me out a bit, although weakness may
just be a state of the moment, I feel like nodding again. Good thing I’m off. I
don’t have to fight the body today. It’s hot out too… that may have something
to do with it.
Ready to walk to
the market. Had a yogurt.
70 minutes round
trip walk to the market. Heavy backpack on the return on a hot humid day.
Gainer, yogurt, fruit, egg shake – and some relaxing. Got to memorize (study)
the insulin-carb-protein principles for eating, cutting and building. Got to
eat again before TUGX.
Meal – salmon,
spinach, vits.
TUGX – strong &
energetic. Pre-d-rib, CLA, aminos. Post –drink, take BCAAs w/ dinner. I may be
eating in diners on Tuesdays. Eggs sausage @Broad Street diner. Rushed back –
caught in the rain – LG sent participants away before I got there.
This was an
excellent day in the ring. Substantial progress was made, or so it seems.
Home: Finish the
tomatoes w/ sour cream and tea. Rain knocked out the humidity. If the Bod gets
the urge to stretch I won’t stop it. Nutritional experiment continues.
Chlorella,
almonds & ACV to finish up a bizarre day. Back to the Y tomorrow – Legs…
try to go early. Legs and low cardio after.
Summary: 6-24-15: trying to memorize and internalize the
eating method. Insulin is a storage hormone and it responds to high blood
sugar, this is why I started taking the drink after the work out. I have to get some whey protein to add to the
post-drink mix. Hit the Y today for Option #3. Dropped under 180 again and
the MM:BF ratio is up to 2.61:1. Best numbers came when I was recovering from
injury. I think the body burned some fat to help it heal. 2 rounds… unusual.
|
62415 [Wednesday #6] – Up before 0700. Good sleep, maybe too
much. There were some restless moments… I think.
Up and mild
exercise, mostly stretching and rotating. Mornings have become time for neck
flexibility. Found a lunge connection b/w neck and left quad area that needs to
be worked out. Connections are fascinating.
The numbers –
looking good. I must attribute this to the eating strategy. Usually during GX
days fat moves up and muscle goes down. The last two days seem to be proving the
theory. The ratio is 2.61:1 from 2.5:1 just a couple of days ago. Weight is
back under 180. No need to change, just remember the method.
Time for tea. Y
later. Option #3 Today. Legs.
Meal 1:
T-burger, egg, olive oil, spinach & vitamins.
I admit, I am
skeptical as to how far I can go with this method, and when and if I’ll
plateau. So far I have no problems with what I’m eating. Or when, or how. The questionable
part is how the whey protein will mix (taste) with the powdered drink I use. As
for progress, goals, my fat weight goal has dropped to 25 (having reached 28
lbs last season), muscle weight goal is still 82. That would be a 3.28:1 ratio,
which I don’t think I’ll be mad about. (I’m still wondering if that’s possible
and how it will look and feel on me.) I will have to internalize the method and
connect it to the practice – the usual 3 weeks.. makes this day 2 of 21. I like
counting days. Should be pretty jacked by the luau.
Round II: Lunch,
lentils w/ butter, finally made them. I guess I need (to buy) more food.
To The YMCA –
YMCA
– Option #3
Pre- d-rib; CLA &
aminos & vits
Leg/Calf press (Smith)
230 lbs 4 x 15 legs, 35 reps calves. First round was surprising, the balance
was easy. Advance to 3 plates next time. [There’s
no doubt I can move this weight, but I’m being conservative and disciplined. I
have to keep reminding myself.]
Back squat, lift from the
floor – 65 lbs 4 x 15 easy. Almost want to add more than 5 lbs… but STAY DISCIPLINED!! Advance to 70. Left
side weak on the release, which is another reason to go slow. I want my
muscles and tendons and joints to get stronger together.
Shin Flex – 65 lbs db, 4
x 20, maybe 70 if I can find one, but maybe just more reps.
Front lunges – 65 lbs. 4
x 10 – don’t have the reps to advance, but may do so anyway. But discipline..
could be fatigue though too. First set was shaky, knee hit the floor during
set 3.
Leg curls 120 – 4 x 15 –
maybe add a brick next time. 1st two sets were tough. Leg position
is something to polish up.
30 minutes cardio on the
bike. (the results of this may become measureable and I may back it off to 20
in the future).
Post drink – creatine,
arginine, BCAAs.
|
Meal at Aquarius
(sausage, eggs, tomatoes) – Got two more to go. Gainer shake, maybe and dinner,
before 1800. This eating will become a mindful habit, but better food in my
kitchen.
Yogurt – worried
I may be eating too much. May have to work arms this eve. Work tomorrow and
HIIT in the AM, fasting… let’s see how that works out.
Green lentil
soup for the last meal in the window. Didn’t want a shake. Mellow now and
thinking about back stretching, shoulder and some isometrics and such.
Managed some leg
and psoas stretching – improved on what I call “the ski poles” (may have to film or photo this one), great core
work, I think it will help me with my planges and such in the future. Worked with
the Swiss ball, back bends and prone leg raises.
Gainer shake
after – fruit, half & half, coconut oil, egg, still studying and experimenting
with the food-insulin-muscle growth-fat burn process. The first two days went
well. I ate more than usual today and only had two bouts. Hope the nutrients go
where they’re supposed to.
Goat and bean
soup in the crock pot. No veggies this time except celery and onions.
Chlorella, no
AVC before bed. Long day. The next 7 hours will tell. Back to the gig tomorrow.
Summary
6-25-15: Lefty day at the Y. Picked up the ingredient needed to continue my
experiment. The numbers were flat this morning. All day I was wondering if
I’d get my pushups in. I try to do them every other day, 4 sets and one more
pushup per set. (4) bouts.
|
62515 [Thursday #7] – one snooze – decent sleep. Moved in and out
of sleep. Drawn to left shoulder sleeping. Got up – worked out 40 minutes
cardio with light weights and leg bands. Did a few slow burpees – it wasn’t
HIIT method – more like going straight through. Definitely worked on the neck
with turns, rotations and stretches. Getting hands to floor was easier – first
thing – than it has been. Left shoulder’s a little sore, but gaining strength.
The numbers were
the same [see table] amazed considering how much I (think, I) ate yesterday. I
didn’t tally the calories. I expected and envisioned some change, but this was
a surprise.
Must stay
focused on the process. Still got the notes with me to read again and again
until it becomes a part of me. A habit, a lifestyle. Meanwhile track the
results… if any.
Bkft – tea, goat
& bean soup. Didn’t come out spicy enough and no turnips or carrots – so
some tasty elements are missing. This will due me for the week though. Still
under 180 and MM is over 43%, so… Good. But I still want better.
Lunch – Park’s
86% - the usual mix, still adding broccoli and cauliflower.
Snack – yogurt.
Feeling the legs
from yesterday. But mild… not stiffening up. I feel them high in the thighs,
must be the presses and the squats.
Lefty day at the
Y – gonna work with weights today…. So here are some ideas, elevated lunge
squat, row, db press… etc. should take half the time.
YMCA
– lefty day: No need to write “one armed” or legged, right? Opted for 3 sets
of 15, unless otherwise noted.
Elevated
lunge squat + calf raise – tricky balance on the first set, but came around.
I need to start doing these with both sides.
Bent
row + front shrug – super sets 30 lbs. (advance to 35 or 40)
Snatch
up – 3 lbs. 3 x 10. Easier than I thought, but next time, 15s.
Triceps
kickback 30 lbs + side bends 10 lbs 3 x 25
Concentration
curls 20 lbs.
Lateral
shoulder raises – 3 x 15 5 lb. plate.
Done
– about 35 minutes
|
Post drink… cr.
Arg.
Picked up some
whey @ GNC. Test drink/meal.. ok.
Meal goat soup
& BCAA’s by 1915… 3 hour window after working out.
Last ‘meal’
yogurt…
Got a little
workout in.. psoas stretches and 4 x 24 pushups. I think warrior pose is about
psoas stretching… it will be for me. Probably tea before I retire. Chlorella
and ACV before bed.
Summary
6-26-15 – Option #4 at the Y was satisfactory. Still working on the
discipline. Bought some beef and ate some. Had the first protein shake post
workout. Third Base.
|
62615 [Friday #8] – Double
snooze, chilly morning – up and neck work. I exercise before bed and
immediately upon waking up. Maybe it’s too much. Better strategy to exercise at
wake up.
Neck stretch and
rotation work. Good AM stuff, need to polish it up into a routine.
Bkft: t-burger,
2 eggs, sour cream and tomatoes.
Round I:
Numbers are
higher [2 day delay] across the board, despite or maybe because of yesterday.
Wonder if the tea changes the reading. Maybe start weighing in before the tea.
When I get to that 7 day thing… no tea? Ouch! That’s when I get withdraws.
These numbers aren’t going the way I want fast enough.
Happiness makes all the difference.
I have the
protein mix with me today. YMCA today – Option #4 – when things go “right” I
can progress through this in about a week. I think it’s all 65 lbs today except
seated press. WOW! First time for option #4 this season. This overlapped.
Round II:
Have to eat my
lunch later in the day. I can take out the t-mix and yogurt til 1330 – 1400,
fuel up with lunch before heading to the Y. Might be 60 – 90 minutes travel
time. Looks like a food journal is coming.
Park’s 76%
delaying this til 1400 (if I can) or so. Yogurt at lunch time.
Round III: [L/W]
YMCA
Option #4: Protocol – Upper body, 65 lbs barbell, 4 x 15 unless otherwise
noted:
Close
grip bench press – done! Advance. It was easier than last time. No real
issues.
Bent
row, reverse grip – Too easy, I am strong here. Should go higher, but holding
off. Baby steps.
Seated
press – Still at 60 lbs here. Completed the task. Advance to 65. This was
hard as hell, but longer breaks helped me out. Got to bring the shoulders
along slowly.
Pull
ups 4 x 6 – solid, close grip, legs extended.
EZ
Curl – 30 lbs on the bar. 4 x 15 slow reps, inside elbows still screamin’ But
I can move fwd to 40 lbs (or maybe 35??)
Bent
flies 20 lbs dumbbells 4 x 15 too easy, go to 25s.
Protein
drink right after.
|
Walk back from
6-9 15 – 20 minutes.. slow cardio.
Meal 2 – Beef,
egg, spinach, celery, olive oil. I feel pumped when I eat beef! (sorry vegans)
& and cup of tea. Goat soup may be the final meal. (nope).
Didn’t have the
third meal – didn’t feel hungry. Gives me a chance to see how 2 meals works,
maybe add a third later on if/when I feel hungry. Third meal may be small
9scoop or two of peanut butter) ha ha.
Finished off w/
celery and sour cream and chlorella. Maybe the “caffeine” snooze tomorrow,
(Only I’ll use guarana) – see how that works out.
Summary
6-27-15: strange gloomy, rainy day. Got two home workouts in. Ate well but
not too much. Family day in the D-E-L. and that is all. Double.
|
62715 [Saturday #9] – Tried the guarana snooze, but didn’t get
up. Will have to try that on a work day. When I finally did get up (08000 I had
the tea before the AMX.
Round I:
Morning was energetic and intense, I put the b and
around my knees and ran in place, jacked, power jacked, squats and that got the
sweat coming fast. It was relatively short [about 30 minutes] but adequate –
the pushups were strong [4 x 15]. The first two sets were a breeze, I felt the
last two. Making progress. So I’ve hit my first 100, finally. My mind tells me
it’s tougher after this, but it’s still only one more than that last time. I
can do ONE MORE!
The neck and
shoulders felt good this morning so I skipped all the neck work I usually do.
Can always pick it up later in the day.
Weight in – no
huge change. Fat down .1 H2O up .1 mm same. 2 day delay (guessing still) Results will be seen tomorrow.
Family day
today. This will be a weird one. Plans made changed, back ups made… weather
threat – that doesn’t seem threatening. The fall-back, family Day.
Might get some
light work in before I go, otherwise it’s an ‘off’ day.
Okay, time for
breakfast – beef & 2 eggs.
Had another
mini-workout session. Shoulder work, neck rolls, that sort of stuff. Worked
front shoulder raised, slight angle from 3 lbs, 5lbs, 8lbs, 10lbs, 12lbs – 5
sets of 15. Also worked ski poles – made some progress and warrior 1 to
stretch. Brought a 25lb plate up to work with.
Gainer, yogurt,
berries, egg, coconut oli shake after/lunch. Anticipating results. BE PATIENT!
I realized that I love my
body. This shouldn’t be confused with Narcissism. I’m not in love with myself.
And it’s not because I’ve developed it. Quite the reverse. I take care of it because I love it. During the last two decades of my return to “health” an
escape from my 225lb. prison of semi-health, I’ve learned a great deal and have
come to appreciate how fantastic this body (in particular) is. And, because I
love it, it maintains me and I reciprocate. It seems like cyclic duality, but
it’s many parts becoming one.
If that makes sense.
Round II:
Snackin’ and
afternoon vitamins. Headed to DEL, better watch my eating, but a couple of
beers will likely be consumed.
Fam time in the
DEL. 1 beer, ate meat and fish and a friend chicken wing. 2x tea. Good
discipline. Wasn’t very hungry and didn’t gorge. Oh yeah, cherry cheese cake,
one slice.
Chlorella and
ACV before bed. And of a strange day.
This is a more inclusive table of the
week’s weights and percentages. This season we have included not only the
percentages of Body Fat, H2O content and Muscle Mass, but the actual weights as
well. My goal is a 3:1 muscle mass to body weight ratio – at least, but I’m
also striving for 25 lbs of fat and 82 lbs of muscle and I’m trying to
accomplish both simultaneously – and it’s tough. My weight has been rising
proportionately and although I’ve noticed that fat will increase while muscle
drops, it rarely happens the other way around. I have chosen to ignore the usual factors, specifically age, because
that mindset would hold me back. Nutrition and supplements and weight lifting
is the three-pronged strategy. There’s always space to improve the nutritional
aspect, and I am slowly increasing the weight I am moving. Making sure that the low back can handle what I’m doing.
Day
|
Sunday
6-28
|
Monday
6-29
|
Tuesday
6-30
|
Wednesday
7-01
|
Thursday
7-02
|
Friday
7-03
|
Saturday
7-04
|
Ave.
|
Weight
|
181.8
|
181.8
|
181.1
|
178.2
|
179.2
|
180.2
|
182.6
|
180.7
|
Body Fat %
|
17.3
|
17.1
|
17.3
|
16.6
|
16.8
|
17.2
|
17.2
|
17
|
BF wt.
|
31.45
|
31.09
|
31.45
|
29.58
|
30.11
|
30.99
|
31.41
|
30.72
|
H2O %
|
60.5
|
60.6
|
60.5
|
61.0
|
60.9
|
60.6
|
60.6
|
60.6
|
H2O wt
|
110
|
110.17
|
110
|
108.7
|
109.13
|
109.2
|
110.65
|
109.5
|
Muscle mass %
|
43
|
43.1
|
43
|
43.3
|
43.2
|
43
|
43
|
43.1
|
Muscle wt.
|
78.17
|
78.36
|
78.17
|
77.16
|
77.41
|
77.49
|
78.52
|
77.88
|
MM:BF
ratio
|
2.49
|
2.52
|
2.49
|
2.61
|
2.57
|
2.50
|
2.50
|
2.53
|
Summary
6-28-15: Day 10… doesn’t feel like 10 days because I never stopped. Recovering
from Family Dinner, Option #1 today – advanced in weight, except for
thrusters. Still struggling. Good day over all. Looking for results – Be patient!
|
62815 [Sunday #10] – I can deal with this drop. Two snoozes, up
and mild work out. Option #1 today at the Y. 70 lbs… and may have to drop to 65
for thrusters since the fail… or maybe I’ll go for an extra set? Not sure what
will be most beneficial – Round I:
Bkft – almonds,
blueberries, honey & tea. Still full and burning from yesterday.
Round II: status
quo
Spacing out the
eats today – seaweed. Got abbreviated t-mix with me, and slim jims. Trying some
calorie restriction until afternoon, then fuel up for the Y.
Tootsie’s for
Sunday lunch 86% - the usual, chicken, feta, kale, cabbage.
YMCA
– Option #1 – Top of the order.
Everything
is different at this point due to varying degrees of strength.
Romanians:
70 lbs. barbell 4 x 15 – done. This is getting easier the fastest. We went
slow on this due to the lower back healing. It’s been a while so we’re going
to advance to 80 lbs., which is just over 10%
Thrusters
– are really testing me. I thought about going to 70, but backed off
(returned) to 65 lbs. Glad I did. Went 2 x 10 and 2 x 12. The power kicked in
on set 3 and I got a flow going. Still haven’t done a single set of 15 yet..
so here I stay. It’s the left shoulder that’s holding me back. so I did some
left shoulder raises between sets. Also, eagle (yoga) pose is a good way to
stretch that part of the shoulder I need stretched.
Lunges
– were powerful. Core is kicking in. Left knee isn’t as sore – went 4 x 20
with 70 lb. barbell. Will advance to 75. It’s tricky getting the bar off my
back though – left shoulder… ya’ know.
Leg
Curls – 120 + brick (cable) 4 x 15 fairly easy. 135 next time.
30
minutes slow cardio on the recumbent bike. Slow & steady. Felt the sweat
come. HR average about 125 – about fat burn rate.
|
Protein drink
after. No pre-supps (forgot). Done at 1700 –
*Note, I’ve been
worrying that I eat lunch too early and won’t have enough fuel for the work –
but that hasn’t been the case. Yet, for some reason I feel like I should be eating
more. Need to get my mind right on this one. If it ain’t broke, don’t fix it. I’m getting the right stuff at the
right time.
17:30- Goat
stew. Meal 2 w/ BCAA’s, arg & carn. Still a bit hungry. May go with beef
and eggs in an hour? 20:00 the window closes. Coconut H2O w/ the stew.
Meal 3 – Beef &
eggs (2) w/ sour cream & olive oil. High protein & fat.. some, but low
carbs – let’s see.
This week, we’re
doing charcoal before bed. No ACV. Good night.
Summary 6-29-15: YMCA
group exercise today, but no pre-workout. Nothing extremely important about
today.
|
62915 [Monday #11] – Every day I wake up stronger. Guarana
snooze. Got up and got to work. It was hard this morning. A little run in
place, rotation stuff, kicking, standing leg curls, shadow box. Admittedly not
much intensity – neck work, rolls and such. No upper-upper stiffness this
morning. The pushups were strong through all sets. They were more spread out
than Saturday and maybe I’m going a bit faster (4 x 26). Kind of like this
adding 1 method. Theoretically I’ll be up to 100 in maybe 5 months? At some
point it’s got to get difficult. I’ve done 100 straight, but not more than a
single set – and really fast too.
Tea – bkft:
t-burg & 2 eggs. Need t-mix and more greens… meal prep.
Round I: [H]
Today: The Gig –
YGX, no lifting required, maybe some light pre-stuff, but maybe I’ll stop home
before the Y. Need to reload the t-mix stuff too.
Lunch – Park’s
76% chicken & the usual, (cauli & broc) no turkey or salmon today.
Post lunch
Yogurt
Round II:
Pit stop at la
casa. Gainer drink w/ berries and creatine. Felt a little something, lower left
abdomen, like a pinch.
Round III: [N]
YGX is next.
First week there’s been no pre-workout. Hmmm, more energy or less? Don’t really
want to go too intense in cardio, just enough to burn off some fatty-fat.
BTW – YGX was
good, fun, energetic. Good participation. D-rib & CLA pre-class, protein
(whey) right after. That stuff mixes well and goes down smooth and quick,
(before I can taste it. Meal 1 18:00
Meal 2 – beef,
scallions, shrooms, sour cream, olive oil, coconut oil Yum. Quick tea after this meal.
Meal 3 – in the
window. Goat bean, bone soup. Spicy, makes my nose drip.
Charcoal &
tea before bed (2x tea) After YGX.
Summary
6-30-15: it was a busy active one today with lots of eating. Hosted two
fitness sessions at temple and got caught in the rain twice. Went to the Y
early for Option #2 and could feel myself getting stronger. I’m still pushing
way less than before – the back doesn’t hurt much at all, but still I’m
trying to be disciplined. I can add about 10% across the board to my weight
next time O-2 comes around.
Major cramps in the thighs this eve…
ouch! [5].
|
63015 [Tuesday #12] – Farewell June & Happy Birthday Dev –
Triple guarana snooze – first triple, but no work today, so whenever I get up
is okay. Big schedule today. Up at 4:21.
But first AMX –
light neck and upper back stretches & rotations, (4 x 27) pushups and
finished strong. Not bad considering YGX yesterday.
The numbers
regressed to Sunday. Weight is the same. It may take a week or two for
significant change one way or the other to kick in. Early to the Y today.
Option #2; presses & rows & pulls, followed by brunch, then errands
(which I didn’t get to) before TUGX, then Booker, if that still happens and
Aqua Box til 19:10 – so late night to the spot.
Already had my
tea.
Wonder if I
could add shrugs to Option #2? It’s a pull. I think I can handle 70 lbs and fit
it in after inclines.
Round I: [N]
Bkft – chicken thighs,
spinach, shrooms, scallions, cilantro and vits.
Feeling weak and
sleepy, maybe because no cardio this AM. Yogurt.
Round II:
I think the walk
to the shuttle with “vive” me up a bit. Brisk walk to the shuttle (69th)
– pre-supps, d-rib, CLA, DHEA.
Option
#2: 70 lbs barbell 4 x 15 reps –
Bench
press – Done. Still left shoulder lagging, but stronger than before. Done &
go to 80 lbs.
Bent
row – Done. No problems. Have to stop banging my chest though. More control. Advance
to 80 lbs.
Incline
bench – Done, stronger than before. 80 lbs next.
Standing
shrugs – Easy. Done. I can take on 80 across the board next time.
Lat
pull downs – 4 x 15 75 lbs. – cable. Tough, but I can add a brick next time.
Remember to start with
inclines next time.
|
Protein shake
& BCAA’s post workout.
Round III:
To Broad street
diner for meal 2 & meet up: Sausage, eggs, tomatoes – the usual diner fare.
I have to admit during today’s training I
felt the strength returning. It got easier. Lat pulls fooled me, easy first
set, but I paid.
Meal 3 – outside
the window, lentils 7 beef, scallions, coconut oil. It’s a different kind of
day.
Tea.
Round IV: [T]
Then off to TU…
I think rain’s coming. Glad I stopped at home.
Walking strong
through the air. Good energy, stability, speed, balance.
Good TUGX
session. New stuff, mat rolls, combos, overhead squats, etc. tea with Bobbi.
Aqua was good –
not a lot of exertion. Active day. Do I really need another meal? Probably not.
No more tea. Maybe just chill & munch T-mix at home. That’s what I did too.
Whoa! Got major inner thigh
cramps (after falling asleep on the floor) – suddenly!! Broke into a sweat, ate
some sugar, drank some water and coconut water. Don’t know how long it lasted. Couldn’t
stand up straight, couldn’t stretch in any direction. It’s been a long time
since I had one of these episodes. On active days I will have to remember to
stretch and hydrate. That’s probably where I went wrong – well, the stretching
more than likely.
Round V:
Not unusual for
the amount of food I ate today, but I was active. Maybe eating more is what I
need – or eating more often. Time will tell. I can’t do this every day. Tomorrow
I will either take a break – have a light day or do a lot of stretching before
I sub 2 TU.
 | |
| WELCOME TO JULY.... PREPARE TO GET BUSY!!! |
Summary
7-01-15; welcome to July. This is an “off” day which means no Option
scheduled, however a day doesn’t go by where I don’t do some sort of
exercise. I subbed a cardio-sculpt at TU today. Small group, took it easy on
them & worked on some different kind of core stability stuff when I got
home. [didn’t get rained on.]
|
70115 [Wednesday #13] – slept late – 0700 – woke and stretched,
very slow cardio, neck work, some cat/cows – shoulder work, light weights. No early
tea.
Amazing numbers.
After an extraordinary day yesterday, all numbers are back in the direction I want
them. Conclusion… eat more? (probably more activity.)
Bkft – chicken thighs,
shrooms, spinach, scallions celery olive oil.
Round I: [N]
Feeling low
energy today. Will have to force myself outside. Good thing I got TUGX today.
Meal 2 – gainer shake,
fruit, egg, half & half, coconut oil.
It’s getting difficult to tell visually how I’m progressing
(or if). Perhaps a minute change here and there. The belly looks more defined…
even the fat seems to have new boundaries. More definition in the throat too,
which seems to be a family curse. But, since I’m not a slave to my genes I will,
some way define this as well.
Getting some
little works done – curls here & there. Wanted to do pushups, but – discipline.
Although this may be a good day to do them, to get me off the schedule of
pushups on the same day as lifting. I will keep you posted. [I’ve been thinking
about a chart.]
Brisk 1 mile
walk down the parkway. Yogurt. Not very hungry. Guess not. Some time today I had
a couple of scoops of peanut butter.
Small EZ short
session at TU
p-drink meal #1
I’m thinking
some db chest work this eve. Work tomorrow.
Meal – goat &
bean-bone soup. Not much goat. Tea.
Did some disc
(25 lb plate) work over head rotations, shoulder raises, over head triceps
press and band work around the legs – jumping, stepping and such. This is
really dynamic and I think beneficial. It gets the sweat flowing quickly.
Charcoal &
ACV. Got to be up early tomorrow. Neck, psoas work, AM, shoulder rotations and
maybe leg stretch. Not hi-intensity cardio. I think I ate/drank enough today,
Ciao.
Summary 7-2-15: Redefined
legs-day today. Option #3 at the Y. added elevated single leg lunge squats to
the routine after telling myself I should be doing this for…. How long? Like
years. An otherwise uneventful day. If I didn’t have to spend 8 at the gig
what would I be doing? [5]. Got all three post workout meals in the window. I
think I need more fat in my diet, but I don’t want to measure.
|
70215 [Thursday #14] – double snooze, [I just don’t get directly
out of bed anymore. Slacking?] Up and get to work: shoulders, neck, etc. knee
raises 4 x 28 pushups.. closing in on 30 and thinking of going daily after 30
or some other schedule, maybe 2 days and 1 off – or some such. Leg curls… and
that kind of stuff. Then tea.
Numbers are
up/away and I wonder why and remember 2 day delay – so this may be from
Tuesday’s high fuel high activity day.
Two rounds
already: Nothing out of the ordinary. Systems functioning within normal
parameters.
Round III:
Park’s 102%
Heavy today. Turkey and salmon, etc. the turkey is moist and heavy. Added an
extra stem of cauliflower, still 1 broccoli. I am easing this stuff in to
lunch.
Yogurt –
Round IV: - slow
day at the gig. YMCA Option #3 – my favorite because leg press and shin flex.
Back squat and front barbell lunges. These are tricky. May add elevated lunge
squats w/ dbs. No time limit today, so possible cardio afterwards. It might e
better to take that walk home 35 – 40 minutes, is like walking to Mom’s.
YMCA
– Option #3 – I get to push heavy today.
Inverted
leg press (Smith) 270 lbs on the bar [6, 45 lb plates] 4 x 15 & 40 reps
calf press. Pretty easy, so I’ll be adding 50 lbs. next time. Side leg
laterals b/w sets… 20, 25, 30, 30 reps. I am far from my max on this
exercise, but I feel I can get stronger my adding small increments .
Back
Squats – from the floor. 4 x 15 done. Probably take it to 80 lbs next, then
at some point I’ll have to go off the rack – or practice snatch and cleans.
I’ll figure it out when the time comes.
Shin
Flex – 70-ish lbs. [mystery wt.] db. 4 x 20. Good feel.
Front
Lunge – 4 x 16 Power lifter grip. So I’ll practice these two at the same
time. Need to get my elbows up higher too. Did better at this wt. that 65
lbs. so I’m glad I didn’t reduce.
Elevated
lunge squat – 20 lbs dbs. New addition. Off the bench 8 reps each leg, 4
rounds. I can use the balance, stability, strength. I’m getting into this
now, finally. I feel I’m late, but this
will also help me increase my strength and power at a time when I’d “normally”
[or statistically] be losing both.
Calf
press on the slide (cable) 275 lbs, varied feet positions to hit different
angles of the calves and a few static holds between sets.
|
Protein drink
after – 1st meal. Walk to bus stop. Pick up some sugar and cayenne
pepper.
Second meal,
bean & goat soup, and tea.
Third meal –
turkey burger, sour cream, tomato & shrooms & BCAA’s (inside the 3 hr.
window.)
I can probably
relax this eve. I doubt I’ll have time to train tomorrow, but maybe at home.
Almonds and
peanuts to munch on – thought about another tea, but opted out. Better get the
ACV & charcoal before bed, (done). All these supps, they seem to be playing
together okay.
Round V: closing
out the night. Seems more voluntary than necessary. Interesting how functions
& timing change… even slightly.
G’night.
Summary
7-3-15: Normally I’d hit the gym today, but got to, [chose to] work OT at the
gig. Glad I have a little gym setup at home. I got some upper body weight
lifting done before heading out for a double.
|
70315 [Friday #15] – Guarana double snooze – wake, go through the
stretch routine. No cardio – twist and rotate – ski poles and bridge pushups (I
may have to do these like regular pushups, 4 sets… add 1 a day, I will have to
start with 1 rep.) These will be tough. No tea before the weigh in, numbers are
going backwards, but no major weight gain despite the eating. Well, 2 lbs in 2
days – from a high protein, low carb… but perhaps not enough fat?
Round I:
Yesterday we
redefined legs day. I can feel it – but they’re not sore. Five rounds yesterday
and still gained weight & muscle decreased, (by the scale). I still “look”
okay… but the science…
Round II:
Legs are
emphasizing how thorough Option #3 was yesterday adding the elevated lunge
squats made a difference.
Lunch Park’s 91%
- chicken and salmon, and fixins… (no broc).
Round III:
Different series
coming…
Straight home
from the gig. 3 – 4 hrs snooze. Up and upper body work. Incline bench 7 shrugs,
20 lbs, I think. These still have benefits. 15 each (30 total).
Triceps (behind
neck) 30 lbs 4 x 15
Protein drink
& BCAAs, chicken & shrooms, spinach, then out to the gig for 16 hrs.
Designing the
next 16 in my mind. Saturday is a pushups day, I can do these at the gig.
Closing in on 30s and getting kind of confident and excited.
Last meal – in the
window, Calamari squid… waking and
working through the night.
Summary
7-4-15
It
was a long-ass day of being at the gig. I did get my pushups done, on
schedule. Oh yeah, it’s a “holiday” so no gym. Glad I have stuff at home.
|
70415 [Saturday #16] – At the gig. New day. Probably a cheat day…
but I think I can get some pushups done today.
Round I:
Hard &
heavy. Breakfast Midtown II Diner – sausage, 2 eggs, tomatoes. Tired No AMX..
should try to catch a nod so I won’t go to sleep at la casa right away.
I may have to go
“cut month”/”build month” with the changes coming in the AMX. 30 days of AM
cardio then 30 days of AM lifting, which will essentially mean double lifting
days.
Round II: [H]
Lunch 14/ Roast
duck, Sang Kee. Perfect amount.
So here’s the
[or “a”] plan: Do morning x when I get home – must include the pushups, maybe
some squats (have tea first). See where this action takes me. Then weigh in for
Saturday numbers, should be interesting. I’ve been conscious for about 18
hours? Which is normal (but will be more like 20 by the time I get home) – so we’ll
see what the numbers say I can’t nod too early today, it will throw me off.
Round III:
Weigh in – Being
up and eating looks like all food – so a couple of days to metabolize this.
Other numbers are the same, so fat and muscle increase proportionately.
4 x 29 pushups. Strong
but left shoulder is sore first two sets. Too early to sleep – trying to hold
out til 20:00 – will be 24 hrs at 19:00 – will sleep good tonight.
Chlorella this
week and ACV before bed.
Round IV:
Minor… G’nite. End
of a long freekin’ day.
End of Session I … FINALLY.
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