Survival Protocol
Chapter II: Autumn 92715 - 121915
Session VIII 92715 - 101015
Welcome to Fall,
of as I like to call her, Autumn.
Usually I like to set up my theme for the Season at the beginning but for some
reason I didn’t get to it this time. Maybe I didn’t know exactly what the theme
(or my goal for that matter) was going to be. Throughout the daily updates I’ve been
expressing my goals – sometimes, I have to admit I don’t know what my goals
are, I just let the mind/body combo figure it out and I just go along for the
ride.
For the most
part my goals haven’t changed; burn more fat, build more muscle. Achieve a
muscle mass to fat ratio of 3:1. There’s evidence that the combination of
lifting heavy weights and walking for 30 minutes or more will help me achieve
this goal. And speaking of goals, the running 30 out of 90 days… I’ve had to put
that on the back burner. It’s not that I don’t like running, even though I kind
of don’t… it turns out that I’d rather lift weights than run. I could probably
do both, but not well, plus the 8 hours of “working”
gets in the way. I might be able to run and lift if I didn’t have the gig. We may
soon see.
Okay, so that
went off topic a little bit – but that’s okay.
Last Chapter and
into this one I completed 30 days of doing 30 burpees. I finally did 30 in a
row on the 30th day. I’d gotten used to breaking them up into sets –
one day I even did 3 sets of 15.. I guess that’s when my mind told the body we
could do 30 straight. Burpees take a lot out of me. It’s not something I’d want
to do for more than 30 days straight. I may come back to them, however this
Chapter I started a new 30 day thing; basic calisthenics with a 20 lb. weight
vest (you’ll see the pic).
In the lifting
arena I’ve found myself working more on the upper-upper body… that which is
above the chest.. or let’s say nipple line. I’m surprised (I must have
forgotten) how quickly and dynamically these muscles respond. Psychologically I
may have been a bit timid about attacking this region because of my shoulder
injuries. I’m also surprised at how relatively little weight I need to develop
these muscles. In some ways I still have that young boy (ego) ideology that I have to lift super heavy to get
results. Mind maturity and muscle maturity… it’s a beautiful combo.
So – the theme,
strategy and goal for this Chapter… lift heavy. Focus on upper-upper body, but
don’t neglect the legs. More front squats and combination exercises for the
lower region. Probably not as many leg presses – I’ve pretty much maxed what I
am able to do at the Y. More and heavier back work also, which falls right into
line with the rest of the orchestra… and walk.
Finally – since the
beginning of October I’ve felt energized. It may be too early to brag but, this past week especially I’ve
been up strong at the alarm… no snoozes. Hopefully this will continue. Okay –
rant completed, I suppose. Time to get on with Chapter Two: Autumn.
Looks like all the numbers
are up this week, but nothing devastating. No red zones. I don’t feel very
analytical about this week, but I do feel that Autumn is going to be better
than the summer when it comes to building muscle and shredding fat. I’ve
learned a few things, observed a few and discovered a few more. Now, if I can
implement them, my predictions for Fall may come true and my goal to stay lean
and get strong during the Winter will be attained.
Day
|
Sunday
9-27
|
Monday
9-28
|
Tuesday
9-29
|
Wednesday
9-30
|
Thursday
10-1
|
Friday
10-2
|
Saturday
10-3
|
Ave.
|
Weight
|
184.6
|
184.6
|
184.6
|
183
|
183
|
184.8
|
182.6
|
183.8
|
Body Fat %
|
17
|
16.7
|
16.4
|
16.2
|
16.4
|
16.8
|
16
|
16.5
|
BF wt.
|
31.38
|
30.83
|
30.27
|
29.65
|
30
|
31
|
29.22
|
30.32
|
H2O %
|
60.7
|
60.9
|
61.4
|
61.3
|
61.1
|
60.9
|
61.4
|
61.1
|
H2O wt
|
112.05
|
112.42
|
113.34
|
112.18
|
111.81
|
112.54
|
112.11
|
112.3
|
Muscle mass %
|
43.1
|
43.3
|
43.4
|
43.5
|
43.4
|
43.2
|
43.6
|
43.3
|
Muscle wt.
|
79.56
|
79.93
|
80.12
|
79.61
|
79.42
|
79.83
|
79.61
|
79.58
|
MM:BF
ratio
|
2.54
|
2.59
|
2.65
|
2.69
|
2.65
|
2.57
|
2.73
|
2.62
|
Summary
9-27-15: First day of the Fall Chapter (2). Last day of Pope-stock and the 12
hour shift. 30 burpees (3 x 10). Not much to this day. Getting antsy not
being able to work out as usual. Level 3
|
92715 [Sunday #101] – wake 0300 – 30 burpees (3 x 10). Foot isn’t
that bad. Coming back strong. Forgot to ice because it didn’t hurt. Just getting ish done today. Last day of
Pope-watch… when I get on the bus this morning I’ll feel like I’m done.
Walk to 6-9 for
bus. First day of new chapter – I should say something. Recap the last chapter
at least.
Bkft – turkey
soup.
Last day of Pope
detail, snacked a lot – 2x tea and 2 more before bed. Dinner was Chinese
broccoli, squash and shrooms and cheese.
Sleepy at 2100
and not fighting it. Glad this weekend’s over. It was trying or difficult –
just a lot of time at the gig. I was required to be there and so I was.
Summary
9-28-15: Back to normal… kind of. Decided I can do more than 30 burpees and
more than 2 sets. Got back to the Y for some exotic lifting and Functional Fitness. Level (4). Good day.
|
92815
[Monday #102] – wake up soon after the 0400 alarm. Round I [N] … Get to the AMX
burpees (3 x 12) first day doing more than 30 – I’ll take the just one more approach, even if it’s 2
or 3 more. Still need to get 30 straight and strong. Twists, stretches and
reverse crunches as well.
The numbers are
moving back… getting over the no-workout weekend.
Bkft – turkey
soup. Time to make more. Pretty good up the El steps after two days of not
doing it or much of anything.
Gig – Round II:
[N] – Regular day and it feels very much like the day after. More normal. Got
YGX after, so I’ll get to lift a bit – probably vanity, aerobics then walk
home. It will give me an opportunity to double-check the walking strategy.
Round III: [M] -
Lunch –
Chinatown…. My usual spot wasn’t open. Chicken, zucchini, mushrooms w/ ginger.
It was really like two meals so I split it up.
Round IV: [M] –
I should probably work on the left side for the bench press, over head squats
and upper – save heavy legs for Tues or Weds.
YMCA
– The exotic: different types of upper body work to ease me back into the
routine.
1
arm chest press dbs, of course. Plus Bent bench fly super set.
What
I learned from the one arm press is the low back postural muscles kick in to
balance me on the bench. Feels like the left side works when I lift with the
right arm (makes sense) and vice
versa.
Shoulder
Sledge hammers – 25 lbs x 20 (total) then 30 lbs 3 x 10 (total). Stick with
the 30s and polish up the movements.
Wrist
curls: (have become a regular part of
the daily workout)
Bar
(50 lbs) x 40;
60
lbs X 20 + 12 + 10 – Properly fatigued.
That
was pretty much it for the weights. Pre-stack at work – then some wide pull
ups. They feel stronger. Then I tried a whacky pistol supported with a body
bar, and some highlanders (before class).
Then
functional fitness – low participation on my part. BCAA’s after class.
Rain
washed out my walk home.
|
Protein/gainer
shake at home and laundry… a must! And clean room. I’m a child again, again.
Maybe dinner or not. Might get to bed early. Tea, chlorella and ACV are all
question marks. Avocados might be ready tomorrow & seaweed before class
& apple afterwards.
Had tea, went to
bed early.
Summary:
9-29-15 – Off day. 39 burpees. Lifting at the Y and more recovery.
|
92915
[Tuesday #103] – well, I’m finally out of bed. Between exhaustion, the weather
and subliminal Spanish lessons it was
an epic battle. I’d get up, go back again and again. By 0700 I’d won.
Round I: [RMP] –
I’m also sore and facing the AMX and at least 30 burpees. The one-armed db
press activated the lower erector spinae muscles – or something and they need
to be stretched. Got TUGX – CSX this afternoon and Aqua and lifting at the Y,
but I don’t think I’ll go heavy. Still sleepy, but the activity will bring me
around.
39 burpees.
Pretty good (3 x 13) and tea. Numbers are coming back [see chart]. Should be
able to get back to the 15s and get off this 185 plateau. Y this morning or
eraly noon – not sure what I’ll do; maybe chest, upper back and some more
exotic – out of the ordinary stuff I generally avoid. Guessing I’ll eat out
after the Y and hit Temple for the double.
Bkft – guac,
baby arugula and cheese …
Chores –
Meal – Yogurt
& blueberries and out to the Y.
YMCA
– (Round II: [S/F]): Pre-supps. Today’s
protocol, wasn’t pre-planned, more upper body, wrist curls/forearm work seems
to be daily. I settled on “reverse” day and went from there.
Reverse
grip bent barbell row:
140
x 13; 150 x 10; 160 x 8 – this was
heavy and not the best form. I should lower the weight, bend more and
increase the ROM.
Reverse
bench Press:
70
x 15; 100 x 10; 120 x 6 + 3* + 7 + F
*set
2 was a bad grip. This was hella heavy. Set 4 didn’t even happen because I
couldn’t get the off the rack. Ha ha.. Fail!
Incline
dumbbell press, up high –
30
lbs 4 x 15 ……… short and sweet.
Triceps
kick backs 30 lbs 10 + 12 + 15 + 16 each. Funny how quickly it comes back. Muscle memory.
Seated
incline curls (alternate) – 10 + 12 + 16 (total, so stay here b/c I didn’t
even do a set of 10 each.)
Other
stuff that happened between sets:
wrist/forearm work with plates. Reverse EZ curls from bar to 40 lbs on
the bar. Usually 15 to 8 reps. Front raises with 25 lb plate 8 – 10 reps. This is actually tough.
I feel that my
upper-upper muscles are tender and weak and fatigue quickly and too easily.
Part of my quest is to remedy this. I might grow a stronger body on the way.
I should have at least one up-up exercise every workout, even on legs day.
Post
–protein & BCAA’s
|
Walk got rained
out again.
Meal, sausage, 2
eggs and tomatoes & tea at Aquarius Diner, very much in the window.
Headed to Temple
– got snacks – maybe grab some bananas. I’ve fueled up a lot today. Mostly good
stuff.
Round III: [N]
then CSX.
Strong & fun
@ CSX… was strong into Aqua Box too and lively. Banana between sessions.
Trail mix on the
way home.
Humid – kitchen
light doesn’t work. Time for a new switch.
Tea
Strawberries, I
think, before bed.
No need for
another shake.
Lil “Chunky” is
getting thick again… or maybe just NOT getting thin. I won’t be starving
though.
Strawberries
& yogurt. I think I can do the ritual tonight.
Summary:
9-30-15 – Massage day. Another day off. Aside from the morning work, I took a
break and a couple of 1 mile walks… and housework. I think that burns a
calorie or two.
|
93015
[Wednesday #104] – Woke up lazy, hazy, humid and sore… in a good way. Typical
Wednesday. An hour or 90 minutes and no AMX yet. Tea though… round I: [N] – AMX
is next.
Bizarro dream
that had me walking through a mall and eventually to a donut shop – where the
donuts were expensive, I couldn’t make out the flavors and the woman gave me
the wrong change. More in change than I paid her… and she put the money in her
pocket. Seemed shady, but I went along with it.
Kept seeing Izzi
in my mind too… whenever I closed my eyes.
Today AMX was
mainly burpees 45 (3 x 15) this is the way to do it I think… but I feel no need
to do 50 or 60 tomorrow. Still need to knock out 30 straight and walk away
tall. Also cat/cow run in place, jump rope and stretch.
 |
| Today's ridiculous selfie 9-30-15 |
Massage day.. oh
yeah.. ridiculous selfies too. Eat and go… need stuff for this week’s soup and
weigh in.
183 – 16.2 –
61.3 – 43.5 better quick recovery. Aquarius breakfast doesn’t seem to do any
harm.
Pkwy walk 1
mile. Massage next.
Excellent
massage session – No pain, no cramps, no spasms. Banana bread dessert after
(ate too much). Good but rich. Pkwy walk back 2 miles walking today.
Iced calves at
home and strawberry yogurt bowl… half. Wasn’t as hungry as I thought. Mostly
chillin’ around la casa hoy.
Home –work is an
option for later this eve or core work or stretch… or rest. Wide open. I want
to dead lift tomorrow and legs… ease back into it.
Keanne (MT) says
I’m building muscle and have trigger points in back and calves. I feel the
back. Thinking Thursday and Sunday for heavy days.
Round II: {NM] –
tea.
Getting chores
done – no work out.. yet. Still holding out but it’s getting late.
Meal from
earlier: T-burger, eggs, veggies. Feeling the weather. Hurricane Joaquin is
near by, so wet, breezy, humid, draggin’ my energy. Diggin’ the grooves in my
grotto though and sorting out clothes.
At some point I
went to bed. Probably should not talk with Lil Italy (and her angst) before I
sleep. Ciao.
OCTOBER
Summary
10-1-15: Hello October.. 32 burpess and a 370 lb deadlift. Not a record, but
that’s where I was just before the back injury.
Generally it was a good, yet dreary cold day. Level (3).
|
100115
[Thursday #105] – Hello October. Woke with the alarm. AMX – 32 burpees (2 x 16)
a little slack compared to yesterday. (I
have to keep in mind that fitness progress is NOT a straight line.)
Bridges, toe-touch, warm up, esp with upper-upper.
Numbers are
moving away from where I want them. It was a break day yesterday. Weight held,
maybe because of the two mile walks.
ACV before tea
and breakfast, fruit bowl, banana, berries and walnuts. Maybe a ‘normal’ day
today. First day back to work since the Papal visit.
Round I: [T] –
Lunch – Park’s
99%. Welcome back, first in a week. Chicken salmon, toms, avos, slaw, cabbage,
greens.
For upper-upper strength
and development I will have to start inversion/handstand pushups or pulses of
decline pushups. Got to do it!
Today’s workout
– Main event.. Dead Lifts… not going for a records, but I might feel strong by
then (I don’t feel strong now). Maybe more reps. Other leg work – lunges or
bench squats. Wrist curls and upper-upper. I’ll figure it out. I should get
back to the options.
Round III: [MD]
–
YMCA
– pre-supps and feeling like I didn’t eat enough – I figure the Bod will have
to eat the fat for fuel.
Dead
Lifts – not feeling strong
On
with the rest of the show…
Shrugs
(BB) and shin flex super sets.
Single
arm db bench press – for balance. Legs on bench after the first set.
Plus..
calf raises, on the smith. 180 on the bar.
(15
+ 20 + 25 + 30) different foot angles.
Reverse
grip EZ curls – 20 lbs (on the bar) x 15; 30 +bar 2 x 10 + 8 more. No thumbs.
Oly
Bar high row. Up top
Bare
bar x 10
60
lbs x 10 – to the nose
65
x 10
70
x 10 – Maybe add more weight of better pulls.
Inverted
pushup (knees on bench) 2 x 15
Call it
a day. Did more than I expected. Low back, slight soreness. Post protein
& BCAA’s – chips and seaweed. Rode home. Rain again.
|
||||||||||||||||||||||||||||||||||||||||||||||
Home, tea, guac
and arugula. Maybe more later. Peanut butter scoops. No stew yet.
ACV – chlorella,
before bed.
Summary
9-2-15: weather made it a low motivation day – opted out of the Y, but got
some good Home Work done.
|
100215
[Friday #106] – Double snooze – cool and rainy and not very motivated – 30 (3 x
10) burpees – just because I had to. Low left back and left shoulder sore. Toe
touch, stretch – that kind of stuff.. DONE!
Weigh in – going
away from my goal. It may be the standard adaptation.
Woke in the
middle of sleep.. first time in a long while. That was different and worth
noting.
Bkft – lentils,
salmon and arugula. Decent mix.
Round I: [T] –
Played with the
balance/ski-poles last night. They got slippery, I could hardly grip them. The
grip was weaker after the DL no doubt.
No vitamins
today. I think more habit than need. (Still weeding them out). My mind might
tell me I’m missing them, but the universe caused me to leave without them today. I can use the
break.
Lunch Park’s 89%
-
Round II – [N] –
Opted out of the
Y today. Pouring rain, cold and windy. I came straight home. Decided on Home
Work. Training @ La Casa is very different, more casual, no time limit, more
experimental and lighter weights too. Sometimes intensity is greater… not
today.
Home
Work –
Lunges
– 10 lbs dbs, bare feet, slow and steady. 4 x 20, easy enough, but still felt
it. Trick is not to add weight too quickly.
(Sipping
tea between sets)
|
Front
Shoulder raises 25lb plate & bar (something
I put together) in horseback stance: 2 x 6; 2 x 8. Good posture too.
|
Bent
shoulder raises 5 lbs x 15; 8 lbs x 15; 10 lbs x 15; 12 lbs x 15.
Need
neck work, w/o wt.
|
Biceps
curls – 25 plate/bar 3 x 15, 1 x 20.
Horseback
triceps extension 15 reps – Triceps extensions on knees 3 x 15 (same weight)
|
Front
raises – 12 lbs x 30T; 20s x 10 +12 + 16.
Plus
bent shrugs 12 lbs x 15; 20 lbs x 15 + 2 x 20. Shrug/ pull center of back.
|
Spring
bar bends – short squeeze up and down-
Dn=80;
Up=25 (tougher, inside elbows); Dn = 60; Up = 40 reps.
Pretty
good for the chest.
|
Reverse
Curls 25 lb pl/bar 2 x 12 +15 + 16, no thumb grip.
|
Shoulder
raise from the floor:
8
lbs x 20T; 10 lbs x 20T –
Reverse
db skullies 8s, 10s maybe 12s… it got experimental here and after.
|
Eventually
finished up.
Meal – lentils (from
breakfast) & guac.
BCAA’s –
thinking about a shake, but not really feeling it. And cup of tea… of course
Should make stew
tonight.
Maybe…
Kind of sleepy –
I blame the weather. Nap then stew? Y tomorrow?
I hear there’s a cold going around. Colleagues at the gig
are coughing, sniffling, sneezing. I don’t get sick!! Keeping the immune
system strong. Popped 2k mg of vitamin C as a boost. The spectrum is clear and
has been more abundant than usual. Good hydration. No aches, pains, sore
throat, or any of the warning signs, (sore upper teeth) – but I’m on guard with
the vitamins and spices and probably the stew. Ox feet, I think, this week.
Peanut butter
and chlorella and bed. G’nite. Good sleepin’.
Summary
10-3-15: Happy Birthday Izzi. Day 1 of Staycation. Made it to the Y, 30
burpees straight through, and a little dancing in the night time.
|
100315
[Saturday #107] – Long sleep with a few interruptions.
Round I [N] – GS
AMX 30 burpees straight
through, without collapsing. Got in some warm ups before and stretching after.
Weigh in –
better numbers.
Bkft – Ox stew,
ok, broth is thick and spicy. Gets you in the back of the throat. Maybe burn
some throat fat, and opens the nose. Cold and wet again, but I think I can hit
the Y.
Front squats,
snatches and power shoulder press on my mind as the main events. Maybe bb bench
press. Body is sore as usual, lower ribs, left side, feels like muscle
soreness.
Round II – [NF]
How did that happen?
Round III – [SF]
– Cleaning up the place I think.
YMCA – pre-supps… feeling weak and kind of funny dehydration or battling an
invader? The latter is a possibility given the folk around me. So here goes…
Front squats. Thought I’d start with 140, but nope…
Power Press (standing)
Snatch (from the knees to the chest)
Well done. Made a surprise comeback after a slow start. 75
minutes. Post protein and BCAAs.
|
Quick Open
studio visit to see Tim.
Meal Broad St.
Diner, sausage, egg, tomatoes, tea. Meal
of champions. Same meal at Aquarius is $2.00 less. Tea is included, might be
the over head.
Round IV: [N] –
Late.
Dancing and a
Negra Modela at Cuba Libre.
ACV &
Chlorella before bed @ 0100. Late night, but worth it.
End of Part One
of Session VIII
This week’s numbers are unremarkable, however moving
in the “right” direction, that being a good thing for me. It was a good week for
the gym and for walking. The routine has been haphazard yet focused on the upper-upper body with less emphasis on ultra heavy lifting… thinking I can save
that for every 10 days or so. I started a new AM exercise routine this week,
which will no doubt prompt the body to adapt in positive ways. I may need to eat
more food to support this, or the body may be forced to burn more fat for fuel.
This is how it’s supposed to work… so let’s see. Looking at my full body and
not just the belly, I think I can see 15 pounds that need to come off, just
above the belt line, the legs look pretty sharp. I don’t worry as much about
burning fat from those limbs as much as building muscle. So, here we are, Part
2 of Session VIII. Weight chart below, details and pictures to follow.
Day
|
Sunday
10-4
|
Monday
10-5
|
Tuesday
10-6
|
Wednesday
10-7
|
Thursday
10-8
|
Friday
10-9
|
Saturday
10-10
|
Ave.
|
Weight
|
182.4
|
183.4
|
181.4
|
181.4
|
183.4
|
183.4
|
183.4
|
182.7
|
Body Fat %
|
16.2
|
16.3
|
15.7
|
16.3
|
16.2
|
16.2
|
16.4
|
16.2
|
BF wt.
|
29.55
|
29.89
|
28.48
|
29.57
|
29.71
|
29.71
|
30.1
|
29.6
|
H2O %
|
61.3
|
61.3
|
61.7
|
61.2
|
61.3
|
61.3
|
61.1
|
61.3
|
H2O wt
|
111.81
|
112.42
|
111.92
|
111
|
112.42
|
112.42
|
112.05
|
112
|
Muscle mass %
|
43.5
|
43.5
|
43.8
|
43.5
|
43.5
|
43.5
|
43.4
|
43.5
|
Muscle wt.
|
79.34
|
79.78
|
79.45
|
78.91
|
79.78
|
79.78
|
79.6
|
79.47
|
MM:BF
ratio
|
2.69
|
2.67
|
2.79
|
2.67
|
2.69
|
2.69
|
2.65
|
2.68
|
Summary
– 10-4-15: Happy Birthday Medusa. No burpees today, finished 30 days
yesterday. Pretty much of a break day. Went to the mall, lunch at Ruby
Tuesday and some PM Xercise.
Got
the ear reopened.
|
100415 [Sunday #108] – Slept long and late – no
matter though. It’s a chill day. Maybe hit the Y, maybe not. Day 30 of 30
burpees so I got to do them, but no rush. (Then
I realized that yesterday was day 30… booyah!!)
Bizarro Dream –
the room was full of group fitness folk and I couldn’t get the music right.
Because I’m listening to down tempo music while I sleep. People were falling
asleep in class and I’m ready to give them a free class. Then I give up because
I realize it’s a dream. That’s when I got up.
Round I: [N] –
Put the tea on.
Yesterday was
officially the 30th day of 30 burpees and I don’t feel like doing
them today. I can take a break… maybe do them later… start another 30 day thing
or whatever. I can walk to the markets and get supplies, sugar, cashews, etc.
maybe hit Target for mason jars. Maybe have an “active” day off. I haven’t
walked in a while. Walk, ride, explore.
 |
| This is my next 30 day fitness "challenge" started Oct 5, 2015 |
Weigh in – Good,
normal.
Breakfast –
which is coming at lunch time; Ox soup… won’t be doing Ox very often. I prefer
turkey.
Tea and walk to
6-9. Finally out of the house @ 13:21… out just to be out. Might as well run
some errands.
Meal Ruby
Tuesday salad bar, salmon, zucchini, 2x iced tea. Ok meal
Round II [N] –
Target (got mason jars).
Walk from Garret
and Avon.. good 30 mins I think. Recovery time. BCAAs.
PMX – some
standard exercises with the wt vest o. New for this Session. Experimenting with
chain and k-bell for ant delts… kind of nervous about off balance, or new
balance weights work. Spider rows, t-plank shoulder press, etc. Shoulders are
stronger, but there’s a concern.
Chlorella and
ACV before bed.
Summary
10-5-15 – First day of AMX in the weight vest. YMCA max-chest workout, and
Functional Fitness after. Powerful day after the break.
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100515 [Monday #109] – wake 0730 ish. Third day
of staycation. New AMX today… Warm
ups.
Then weight vest
and gloves.
Run in Place – 100 – 200
paces
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Squats – wide stance,
deep as possible
|
Jump Rope – 50 – 100
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Lunges – 20 or more
|
Pushups – at least 10
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Crescent Kicks – inside
out.
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3 rounds, vest
off, and hit the toe touches, cat/cow, butt stretch, seated stretch (lotus),
right foot still sore from the turn on Pope weekend.
Tea – feeling
pretty good this morning. Hit the Y early, then back again for YGX… not many
chores/errands today. Maybe hike to the market.
Interesting to
see what the weigh-in is like after that Ruby Tuesday meal. It really wasn’t
that big, plus the walk off and last night’s Home Work. Really want to drop
under 180 and stay there all winter.. but it will be tough. More walking I
think, is the key. (Actually, what I want
to drop is fat… down to about 25 lbs of it. Not very worried about the total
weight as long as fat content is low. It just seems like I am going to have to
drop total weight to kill off this blubber.)
Round I: [NF] –
Weigh in –
average numbers [see chart]. Keep it movin.
Round II:
[S/F/P] – 20 minute walk to the Y.
YMCA – Chest day on
a Monday is a beautiful thing!
Protocol – old
school. Keep it light to moderate.
Bench press
Static Holds (Bench)
– 230 lbs – 10, 15, 20 seconds. Just holding the weight off the rack for an
isometric. Got to feel the weight. One day I’ll be pumping this… again.
Decline dumbbell
press/fly high. 40 lbs x 15; 45 lbs. 3 x 12 – Good weight.
Incline barbell
press
Peck Deck (Cable)
Seated Chest Press –
Low seat, high arms – cable
75 x 10 + 12; 90 x
10; 105 x 8….
Done… about 75
minutes.
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25 minute walk
and meal 2 AQ Diner – the usual, sausage, eggs and tomatoes and tea.
It’s a very up
and energetic day. Been the whizzard of oz for about a week now. Probably some
detox going on. Will monitor more closely.
Round III: [N] –
Been runnin’
(not literally) today. About to go back to the Y for Functional Fitness…
imagining tomorrow already.
Strong, energetic
FF 50% participation (from me) – left standing. Picked up nuts and avos, $$
almonds went up.. WOW!
Walk back from
6-9, lots of walking today. No dinner per se – tea, more than likely and
chilling.
ACV &
chlorella before bed. Strong day.
Summary
10-6-15 – Bizarro dreams again, AMX in the vest, Temple double with the
gymnastics squad. Bizzy day, but lovely out. Nosh with Keanne.
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100615 [Tuesday #110] – wake 0730 Last day off… beautiful.
Woke in the
night, dehydrated. Right calf tight, near cramp. Something is …. Anyway, got
up, got H2O. Thought about staying up. Didn’t know the time. Eventually got
back to sleep.
Bizarro Dream
about heights and multi-tasking and responsibilities toward other people.
Hammock in the sky, basically. Then I had the tough guy dream where I made this
guy eat my loafer because he defiantly stepped on it, (in the sand). And I’m not
even on roids. Why am I having these dreams? I’m peaceful.
AMX – Done.. 3
rounds in vest and gloves. Warm ups first. The jumping is tough, lunges, squats
are strong. I felt energetic doing this despite yesterday’s activities… or
maybe because of them. Maybe I’m thinking backwards… the more NRG I put out,
the more I get back. Don’t rest until Bod tells me to.
Tea.
Round I: [ND] –
eggs and sausage?
Shower, weigh
in, breakfast, hike to the market and back. Temple this eve, maybe connect w/
Keanne.
Wt 181.4 … 15.7% …61.7%
… 43.8%... great numbers, walking, so if I walk and lift I should
affect changes.
Bkft: T-burg,
eggs (2) veggies. Hike to market and back. Cut 3 – 5 minutes off the time via
the grass and hills… ad less people traffic.
Meal – salmon,
lentils, arugula.
Round II: [NF] –
felt kind of funny – dehyde or recovery from walk? 20 -30 lbs of groceries…
good stuff.
Tea… TUGX today,
bananas maybe? & Aqua.
Left knee – had to
wear a band at YGX yesterday. May have to today as well. Probably vest weight.
Strong CSX - crazy aqua box 22 people, women’s
gymnastics team… again.
Meal – kale salad,
no meat w/ Keanne @ White Dog, nice chat, good friend.
Home & chill…
no eve ritual. Did I mention light back work earlier in the day? Just a bit for
the up-up.
Wasn’t sleepy,
but 2200… time for bed. Back to work tomorrow.
Summary
10-7-15: Back to work. AMX of course and being a friend today. No Y, no
classes.
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100715 [Wednesday #111] – Up… alarm, no snooze, no mid-sleep
wake-ups. I was pretty strong the AM. Could be the weather, activity, days off –
a combo. Got the AMX done – 3 rounds, 16 pushups, 20 lunges, figure; stay
consistent on the numbers… I don’t have to push this one. When I’m ready, add
another round. No stretch after. Took about 30 minutes. BTW – I felt sore while
asleep, but pretty good after the AMX (vest & gloves)… tea – of course. Oh,
the ACV before the tea.
Weigh in – fat took
a big jump, considering activity yesterday. Could be other factors as well.
I should note that
the numbers improve with length of sleep which equals extended fast.
Bkft – Ox stew
& lentils.
Gig: Round I:
[N]
Round II: [SF]
Lunch – Park’s
Chicken and steak 76% and the usual. DHEA, carn & Arg supplements.
It’s a big maybe
whether I’ll get to the Y today, however park or home are options. I want to do
up-up but may opt for something out of the ordinary involving a long chain.
Left claw hand
today (cramps)… not much H2O.
Round III: [N] –
out errand for Jocko.
Did my good deed
for the day. Marched a mile or 2 with the backpack – my 20 lbs-ish running
errands…
So get home 2x
tea. Chill and think about some upper-upper. Don’t really want to train (hard)
just before bed and again when I wake up. So tonight might be a stretch/yoga if
anything.
Yogurt &
strawberries.
Ended up doing
some upper-upper and shoulder work w/ chains and k-bells and dbells, shoulder
laterals especially. Can do more tomorrow lower in the back. Protein/gainer
shake w/ cayenne is the de facto dinner and post drink. Got BCAAs already. Got about
an hour left of eyes open… maybe more. I’ve gotten used to being in bed by
2200.
Belly’s still fat
– but maybe when the up-up blows up, belly will look (be) smaller. More muscle
up top, more metabolism…
Summary
– 10-8-15: Happy Birthday Tony. AMX – pushed a few extra reps here and there.
YMCA pull day, upper-upper, walk home and wiped out.
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100815 [Thursday #112] – HBD Tone! Wake 0400…
Round I: [N] –
Get to work. 3 rounds AMX – stronger, more pushups and few more squats in round
one; 5 lbs dbs round three – run & squats. Been feeling more energetic
lately, since Oct came. Better weather? Better workouts? Better food, r combos.
I hope I can keep this going. I know I’ll have a dip, but not too low and not
to long – Tea.
Numbers steady.
Breakfast –
arugula, tomatoes, avo salad. Let’s see how this lasts.
Gig: Two rounds
[SS] – [S/F]
Lunch – park’s
102% Heavy today.
What’s the y
challenge today? Pulls.. deadlifts, rev grip bent row, shrugs, high row, seated
db press, maybe some cable pulls?
Round IV: [N] –
YMCA
YMCA
– Pulling, Shrugging, Rowing. Pre-supps.
Dead
lifts, supine grip, both hands:
230
lbs 3 + 4 + 4 + 3 + 3 – weak grip and low energy, strong legs. Need to use
wraps for heavy lifts, will work the grip on forearm exercises. Disappointed
with this performance.
Barbell
Bent row, reverse grip
Barbell
shrugs
High
Row – Barbell 70 lbs x 8; 3 x 10
Hanging
shrugs 30 lbs – 2 x 20; 40 lbs (one arm) 2 x 16 balanced from the bench.
Shoulder
press (seated) 4 x 8 + db shrugs (seated) 30 lbs
4
x16
Standing
row – thighs to chest 70 lbs. 4 x 8 (fatiguing here)
Bench
shrug (more of a press) 185 4 x 10.
95
minutes. Done. Post protein & BCAAs.
|
Walk home,
slower than usual. Got home, wiped out. Ox soup, pseudo nap.. tea.
Early nod, no
rituals.
Summary
– 10-9-15: AMX, YMCA pull work, Dad shows up at the gym, Level 5 – and early
to bed.
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100915 [Friday #113] – wake 0400 – I think an
energy dip may have started yesterday. Not sure I remember going to bed. There were
dreams – signs in words, comparisons. I live a whole different life in my bizarre
dream world… Pisces!!!
AMX 3 rounds. A
bit easier. Pushed a few more squats and pushups in round two. The body will
adapt. Upper-upper looks a bit more jacked. Didn’t know it would blow up that
fast. Probably because it’s been neglected so long. Sorry team – we’re gonna
fix that and not neglect the legs.
Tea after AMX…
Happily getting up w/o a snooze. Kind of warm this morning.
Round I: [N] –
Weigh in – same..
cut and paste.
Bkft – salad,
arugula, toms, guac.
Blueberries and
yogurt.
Gig: Round II
& III [N] – Double play. Never really know how to score these.
Round IV: [N] –
YMCA Plan today.
Thrusters, close
grip press, front raises plate, upp-upp stuff, flies etc. shin flex.
Lunch Park’s 87%
chicken and steak, peppers, slaw, cabbage, greens.
Round V: [L] –
somewhat. On Jupiter today. Been here for a while.
YMCA
– pre-supps, legs, upper and tris/bis. I could probably do some kind of upper
work on a 2-on 1-off schedule, I bet.
Thursters
– off the rack: 4 x 8. Got easier on the 3rd set. Also practicing
the bar hold. I have no flexibility in the triceps for this.
Close
grip Bench press + shin flex super sets.
Bent
db flies + front raise (Plate)
Wrist
curls + sledge shoulders
One
arm dumb bench press – 40 lbs: 2 x 10 each; 2 x 12 each.
Dumbbell
curls 30 lbs alternating (total count reps)
10
+ 12 + 14 + 20 (pop again)
Done
80 minutes. BCAA’s Rode home, surprise rain storm.
|
Started out with
low NRG, but it came back strong at the end.
Home, protein
shake/creatine & fruit, no gainer.. and tea.
Early to bed. No
ritual.
Summary
– 10-10-15: Celebrate Mike’s Birthday, AMX, 33 minute walk. Different diet
today. Call it a cheat day.
|
101015 [Saturday #114] – HBD Brother Maoul. Wake 0400 at alarm.
Nodded early, maybe before 2030, up a few times to adjust the music, but right
back to sleep. It was a catch up on sleep night… Friday too!.
Round I: [T] –
typical morning.
AMX went well,
almost 30 minutes. Maybe time to add an extra set. 1st round + 5 lbs
dbs, 3rd round +8lbs. Bod is holding up. Not too sore. Mildly sore.
Tea –
Weight’s the
same, fat up, H2O and muscle down.
Bkft – Ox soup –
second cup of tea, not finished.
Energetic this
morning during the walk to the train and up the steps.
Gig: Yogurt and
trail mix. I just munch all morning. I think it keeps me from eating late at
night.
Left fingers and
elbow are sensitive to touch for some reason. Stuff that normally doesn’t hurt,
hurts. Could be recovering from all the grip/weight yesterday. Also I feel
dry.. which reminds me. Hydrate.
Round II: [N] –
Lunch Park’s 97%
seafood, salmon, shrimp and crap.
Mostly chillin’
at the gig.
Walk 33 mins to
mom’s through the grass and up and down hills.
Celebrate Mike’s
birthday. Fam time, cheat meals; fried fish, mac-n-cheese, green beans and
cake. I know I’ll pay, but I can’t be strict all the time. The Bod will bounce
back, usually about three days.
Chlorella and
ACV before bed. And that’s all …
End of Session 8
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