 |
| Transition: leaving the Fall; into the Winter. |
Survival
Protocol
Chapter II: Autumn 92715 - 121915
Session XIII: 120615 – 121915
So far, in this part of the world we haven't had very bad weather; it hasn't been too cold, wet or windy. Sometimes Autumn did a better job at "Springing" than spring itself. Despite several gorgeous days I haven't been exercising outside. I'm kind of stuck, I guess in my cycle of lifting and teaching group fitness. Well, that's not entirely true. I did manage 30 days of Yoga (the 30th day was December 6th) and I have done more walking - which brings me to the "formula."
I think I noted this earlier, but it's worth mentioning again and again (until it becomes a part of me). By the way, I lightly kick myself for not implementing this earlier because all the data was there - but anyway; heavy lifting, followed by a 30 - 40 minute walk, some suggest brisk, but after lifting I'm sluggish and even a sluggish walk seems to work. Protein after working out and in general good nutrition and sleep... the more (up to 8 - 9 hours) the better. studies suggest that too much can be detrimental.
Since this isn't an exercise science paper, I won't go deep into the details. Suffice to say, this has been working for me during the latter half of this Chapter. During Session XII I dropped below 180 lbs. for the first time since July and I'm convinced it's because I brought the aforementioned elements into a formula - which I must admit, i don't adhere to very rigorously.
Which brings me to the obstacles - Life in general, and responsibilities, real or imagined (like maybe you feel the producers are counting on YOU to watch your favorite TV show) can keep us away from our fitness goals. It's a slow process and sometimes we have to make a conscious decision about our priorities.
Before this starts reading like a lecture, let's just get on with the Session. this will be the last one before Winter comes along and I'm already trying to get my mind right about how I'm going to deal with this transition. The YMCA, where I work and train is being renovated. On the up side, that means new equipment. the transition will likely mean i won't be able to train there for a while. I can, however train at home, although it's harder to stay focused there. I can't count on the weather and even if I could that's no guarantee of outdoors exercise. Maybe by the end of this Session I'll have a strategy. something will come to me.
At this point I'm hooked on this fitness high, so one way or the other I'll make it through.
This week began with a shocking 2 lb. gain, so back
into the 180s. Things settled down the next day, but by mid-week an “orange
alert” was issued with the 16% body fat. It may have been an overreaction, but
if so, it worked. We leveled out to keep the BF below 29 lbs. for the remainder
of the week. I taught 3 group fitness sessions this week and managed to lift
twice or maybe three times and got a few walks in. Yoga every day and few
social engagements that involved dining out. On Saturday I decided it would be
better to run in place and do burpees before yoga. It seems like a good idea,
but I’ll be better able to evaluate it in three weeks – which will be next year.
WOW!!
Day
|
Sunday
12-6
|
Monday
12-7
|
Tuesday
12-8
|
Wednesday
12-9
|
Thursday
12-10
|
Friday
12-11
|
Saturday
12-12
|
Ave.
|
Weight
|
181.8
|
180.8
|
180.8
|
182
|
181.2
|
181.2
|
181.2
|
181.3
|
Body Fat %
|
15.8
|
15.5
|
15.5
|
16
|
15.7
|
15.6
|
15.7
|
15.7
|
BF wt.
|
28.72
|
28
|
28
|
29.12
|
28.45
|
28.27
|
28.45
|
28.46
|
H2O %
|
61.6
|
61.8
|
61.8
|
61.4
|
61.7
|
61.7
|
61.7
|
61.7
|
H2O wt
|
112
|
111.73
|
111.73
|
111.75
|
111.8
|
111.8
|
111.8
|
111.86
|
Muscle mass %
|
43.7
|
43.9
|
43.9
|
43.6
|
43.8
|
43.8
|
43.8
|
43.8
|
Muscle wt.
|
79.45
|
79.37
|
79.37
|
79.35
|
79.37
|
79.37
|
79.37
|
79.4
|
MM:BF
ratio
|
2.77
|
2.83
|
2.83
|
2.73
|
2.79
|
2.81
|
2.79
|
2.8
|
Summary
– 12-6-15 AM Yoga, day 30, heavy workout at the Y, walk home, make turkey
soup.
|
120615 [Sunday #172] – Wake 0400 right with the
alarm. Got to bed a little later. The wake up timing was perfect.
AM Yoga – Day
30, first time I’ve done 30 days straight. I think I’ll continue the practice –
hip openers especially.
Weigh in. ugh!
But I’d wished for digits like these on a bad day. Got to push the fat down to
< 15.5% consistently and muscle up over 44%... dream & accomplish.
Bkft – 2 eggs
and lentils – simple. Can I keep it this simple on work days? Is it filling?
Round I: [T] –
Lunch: Tootsie’s
64% - kale, chicken, feta, tomatoes.
Round II: [N] –
Round III: [N] –
|
Home, tea, talk,
peanut butter, make soup, seaweed. More tea. Maybe something else. It’s late.
Blueberries maybe? Night ritual, I think.
No blueberries –
but had another cup of tea and some cashews… excited about the soup cooking. No
carrots this time, but green, yellow and red peppers.
Got three
fitness sessions this week, and finally (fingers crossed) a meet up with Izzi
and reunion with Bobbi on Thursday – so social is upon US. Got the chlorella…
so call it a night.
Summary:
12-7-15: Pearl Harbor Day – but more importantly, it’s my 28th
year at the gig. Body weight training at the Y, then Functional Fitness and a
long tired walk home.
|
120715 [Monday #173] – wake 0400, get to the
yoga – starting my second month. I can feel some improvements. Start from the
chair, add blocks to extend the stretch. One sun sal, just to convince myself
it’s yoga. Hip work 90/90 twists.. crescents and twists. Hip openers, deep squat
holds, bridges, table top… proper. 50
minutes.
Tea.
Round I: [T]
Weigh in –
numbers going back in a good direction. Got all 4 elements in; lift, walk, eat
(protein supplement), sleep – so digits took a good leap. Still gnashing my
teeth at 43.9% MM though.
 |
| 28 years on the job... 1 more to go. |
Bkft – Turkey
soup – had to do the vits at the gig. Feeling strong on the walk and up the
steps.
Gig: Hungry and
dove into the apple abd t-mix. Seems I gobble up food until about 1 pm, then
ease of (and work it off.)
Round II: [N] –
Lunch – Park’s
82% chicken and salmon salad. Seems I’m eating less.
Round III: [N] –
Today’s plan:
Body work at the Y before Functional Fitness; pulls, push, plange, reps,
handstand with pushups, etc.. oh and dips.
Round IV: [L] –
always good to leave the gig. This place pulls the energy right out of me. It
is that kind of day though, too.
YMCA- Body
weight training. Pre-supps: Just do as many as I can.
Pull ups – close
grip on the smith 3 rounds + squats and calf raises (weightless)
Bench jumps (3 x
10 took my wind) – leg raises on dip machine and dips 3 rounds.
Wide pull ups
and handstand pushups… very short ROM, but the handstand is strong. It’s
semi-against the wall, but I can feel the balance coming.
Jump rope,
pushups, squat crawl (which I’m using to describe going from a squat backwards
and then coming back to a deep squat again. Might need video for this one.)
Plange attempts
were unsuccessful. Couldn’t hit that pose
Windowsill
triceps dips.
Functional
Fitness – I started slow and tired from the BW training, but seemed to get a
second wind. Walked home. Power shake (protein/gainer) & BCAA’s.
Tea – super
tired, but recovering. Sleep will be welcomed.
Body work training kicked my ass (more
tea). I didn’t want to admit it. I have to get back (Spa Day) and own it!! And
not neglect the weight lifting. I have to move iron and move this flesh and
bone!
Tomorrow I can
lift at the Y and do Muscle Pump class. I’ll go with moderate weight. Rom
elevated dead lifts, bent bb row, snap snatch (knees to shoulders) incline
press, lunges, some kind of front raises or upward row. I should lift after
work, eat and come back to the Y for class. If I can pull that off. It might be
tricky. G’night. No rituals.
Summary:
12-8-15: Many birthdays today. AM Yoga; Lifting at the Y and then a Muscle
Pump class – at the Y as well. Big exercise day.
|
120815 [Tuesday #174] – Tough wake up at 0400 –
but something jolted me and I was good. Slept right to the alarm, but had one
of those experiences where I felt like I was awake, but realized I was asleep
b/c I woke up. AM X was yoga-esque, but the focus was hip opening – so lots of
that, from the chair and zero sun sals.
Weight in digits
remain the same. Good let’s move forward. Got everything in yesterday except
weight lifting – it was body weight – I don’t think that had a negative effect.
Maybe it takes a couple/three days to catch
up – but sometimes the change come suddenly.
ACV-M before
yoga and tea after breakfast – turkey soup + 2 scoops of peanut butter before
heading out. Sleepy but energetic and strong. If I can maintain this state I can probably expect improvements
on the days off.
Mien body is
sore! Upper shoulders, must be the handstands.
Round I: [S-M]
Round II: [S-M]
–
Lunch – Park’s
85% - chicken & salmon salad.
Round III: [Q] –
expected from the pattern. Protein?
Round [X] – slow
start… but… Then out the door to the Y
for MY workout. Jupiter seems to be a normal state lately.
|
Meal: The usual
from Aquarius Diner. Feeling warn. Got Muscle Pump class at the Y after this. All
I have to do is coach.
Really Fun rush
of a Muscle Pump class.
Wound down at
the casa. Went to be a bit later than usual. 2x tea. And good night.
Summary:
12-9-15: AM Yoga, special study-week CSX finale at Temple, and hang out with
Izzi. Good vibes.
|
120915 [Wednesday #175] – wake 0400. Excited about the day. AM Yoga –
start from the chair and notice improvement in bending to the floor and getting
palms flat so I added blocks and imagined I’ll adapt to this also. Shorter
today, 40 minutes – mostly hip work and one sun-sal. Didn’t do the 90/90 maybe
this evening. Last day of the gig this week.
Tea.
Digits shocked
me, but I’m over it. Looking for reasons, as usual. Orange alert… 16% used to be
good ha-ha. The way things change.
Round I: [N] –
Round ii; [N] –
Lunch, Park’s
87% tomatoes, chicken & salmon.
Round III: [N] –
Kwyi-Chang is sore! Body wt. training will have to change. Jumps, get ups, more
intricate moves.
Home – tea.
Round IV: [SS-K]
– off to TU.
Body weight days
must include kicks (jumping kicks) leg raises, extreme leg raises and hip
openers.
CSX @ TU… fun
and strong. Jump rope and 1 good plange before class.
Meal; Chicken
hummus salad w/ Izzi – beautiful vibes, strong connection. Good spirit.
Summary:
12-10-15 – Off day, slept in. Yoga, walking, lifting at the Y. changed up the
routine. Think I started something new.
|
121015 [Thursday #176] – I really thought I’d
wake up at the usual time – but I held out until 0700 – about ten hours sleep. Got
up and went straight to the AM stretch. More stretchercise than yoga. Hip
openers and trying to balance in the deep squat. 90/90 and coming up half way
from the 90/90 position, especially when the left leg is behind me.
Round I: [N] –
Day off;
extended fast and a lift day. But first – the numbers. Dropped a bit overall
and when this happens I can expect H2O and MM% to increase.
I’ve been close
to 44% MM. I really want it – but don’t know consciously how to do it. Just
have to keep growing the big muscles – so keep working heavy and steady.
Front squats
today and I may have to force myself to do lunges. Or thrusters may be the
call. Decline db press… some kind of front raise or shrug. Maybe I can shrug
from a deadlift?
Bkft – Soup, 2x
tea.
When to go to
the Y? FB rant. Bites on left hand, 2 between thumb and pinky.
Walk to the
trolley, 20 minutes.
|
Walk to Aquarius…
about 25 minutes.
Meal – the usual.
Eggs, sausage, tea.
Walk home from
69, slow walk. Chills at la casa, but fine during the whole walk. Bod is
recovering. A good nod, if possible… not possible.
Meet-up with
Bobbi @ Vintage. Burger and a touch of fries… not many. Negra Modela (beer).
Home, tea in New
Yoda Mug. Work on video.
Bed, close to
midnight. It was a good day.
Summary:
12-11-15: Wake up, Yoga. Brunch with Tim. Some walking. Pretty much a break
day.
|
121115 [Friday #177] – Wake 0800 or close. Usual
amount of sleep. Got to bed a bit later.
Round I: [N] –
AM Yoga with
sun-sal (1) and hip openers and twists. No 90/90. Maybe get to the Y today, but
if not, no biggie.
Tea –
Weigh in..
numbers got a little better, but I expected more.
Got creative and
wrote something. This morning went quickly.
Walk from 30th
& Market to 21st & South. Tiring, surprisingly. Still recuperating from
the gym, I’ll bet.
Lunch w/ Tim at
Honey’s. First meal except for munching almonds and cashews (maybe that’s why I got
tired on the walk)
Meal – Honey’s,
blackened chicken salad, my current favorite.
A couple of
walks 30th to South and back.
No gym – will go
tomorrow or Sunday. Chores at home. Bod is in pretty good shape.
Meal – turkey soup.
Chores – no actual
exercise today. Rest day. Prep for tomorrow.
Chlorella before
bed.
Right elbow
outer, sore, maybe due to snatches? Hurts on the twist and push.
G’night.
Summary:
12-12-15 – Back to work, start with Yoga, lift heavy.. bench 210 for the
first time since 2013 shoulder injury and fail the next set. No walks today.
|
121215 [Saturday #178] – up, right on time –
just before the alarm. Did it differently today. Ran in place and 15 burpees
before the yoga/stretch and it made a difference. Deep squat holds and
transitions are getting better. Hip openers improving. Went from the burpees to
the chair. Significant ROM increase in the chair & with blocks, so I
flipped the blocks sideways.
Okay, back to
the gig today and gym later. Option #1 more or less depending on time and
energy.
Weigh in – same
– not bad, no exercise yesterday.
Bkft 2x
t-burgers and 2 eggs. Bigger than normal, (204 calories 51g protein) trying to
eat enough to last til lunch. Have to not ‘boredom’ eat my trail mix (that
didn’t work).
Round I [T] –
Round II:
[BFF-K] –
Round III:
[XC-K] –
Lunch – Park’s
64% seafood salad, shrimp & crab, slaw.
YMCA –
pre-supps, more dynamic warm ups, as promised. 10x over the bench. Better deep
squat transitions, 360 lb deadlift and 210 bench press with Sammy on spot.
Didn’t lunge again, maybe at home (I’m going to have to pay up and lunge daily
for maybe 30 days or something.) details follow.
Details:
Deadlifts – it was
heavy today, and I was sore.
No wraps, weak
switch grip: 230 x 6; 250 x 6; 280 x 4:
No wraps, strong
grip: 310 x 2 – strong and working on form.
Wraps, strong
grip; 330 x 1 – more legs.
360 x 1 – all I could
think about was failing at 330 back in ’07 maybe? And then this guy came in and
gave me a look… or so I thought, so I know I had to get this off the floor. So I’m
climbing back towards 400 – 410… again. Geeze.
Shrugs 275 x 10;
295 x 10; 315 x 10 345 x 4 + 5 w/ wraps.
Bench press (w/
Sammy on the spot) worked from 165 to 210 x 1; failed on the next one, but the
arms and shoulders held up. No major pain. Good.. thank you!
45 lb front
plate raise 5 or 6 x 10 reps. Went smooth, too smooth, need more up-up
challenge.
Then out. Good company,
good spotter. I probably talked too much.
Post BCAA’s,
Protein, by, apple, tea. (Sheyna in the crates… more records out of the house.)
Chlorella and
good night. Before 2200… on a Saturday.
End of session 13 part 1
The numbers were volatile this week. I feel that this
was not a very strong exercise week. I did however balance it out with being
social, beginning with a Framly brunch on Sunday, a failed attempt at not
eating meat, and drinking beer on Tuesday and skipping two days at the gym
because I just didn’t feel like it. So if weight’s up, however slightly, it’s
my own fault. I can blame a combination of socialism
and lethargy. Towards the end of the week I can blame the weather – sort of –
but mostly it’s just me. I did pick up the no meat-eating diet the next day
however… and paid for that burger too. Still doing morning yoga and/or stretch
and may have to go with AM Cardio next chapter because I don’t know how often I’ll
be able to get to the gym. Forecast for the first week of winter… record high
temperatures, so I may just get my butt down to the park. The new YMCA arrives in January.
Day
|
Sunday
12-13
|
Monday
12-14
|
Tuesday
12-15
|
Wednesday
12-16
|
Thursday
12-17
|
Friday
12-18
|
Saturday
12-19
|
Ave.
|
Weight
|
181.2
|
183.6
|
181.6
|
181.6
|
180.2
|
181.2
|
182.4
|
181.7
|
Body Fat %
|
15.7
|
16.1
|
15.6
|
15.7
|
15.5
|
15.6
|
15.9
|
15.7
|
BF wt.
|
28.45
|
29.56
|
28.33
|
28.51
|
27.93
|
28.27
|
29
|
28.52
|
H2O %
|
61.7
|
61.4
|
61.7
|
61.7
|
61.8
|
61.7
|
61.5
|
61.6
|
H2O wt
|
111.8
|
112.73
|
112.05
|
112.05
|
111.36
|
111.8
|
112.17
|
111.92
|
Muscle mass %
|
43.8
|
43.6
|
43.8
|
43.8
|
43.9
|
43.8
|
43.7
|
43.8
|
Muscle wt.
|
79.37
|
80.05
|
79.54
|
79.54
|
79.11
|
79.37
|
79.71
|
79.58
|
MM:BF
ratio
|
2.79
|
2.71
|
2.81
|
2.79
|
2.83
|
2.81
|
2.75
|
2.79
|
Summary:
12-13-15: Framily brunch, AM Xercise incl. burpees and yoga. Walk from Upper
Darby, and some video.
|
121315 [Sunday #179] – Wake before the 0400
bell – at this point it’s okay. I get the sleep I need. If my eyes open before
I just lay there, chill, think, imagine – until it’s time to get up.
AMX – run in
place and 15 tough burpees. The aches seem to be all over my body, likely from
lifting and a more dynamic-ballistic approach to it. Then there’s tea.
Weigh in – same
numbers. They aren’t bad, but they’re not where I want to be. If I landed at
3:1, I’d want 3.5:1… maybe. Not sure if 4x the muscle to fat is even
attainable… or 3:1 for that matter, since I’ve yet to attain it.
Round I: [N] –
Round II: [N-X]
–
30 days of
lunges? More flutter kicks, more out right abs work. More get-ups.
Brunch w/ the
Fram. Backyard, 73 degrees in December.
Got some things
done today; shredding, walk, over 20 minutes, lunges, dishes, some videos, 2x
tea. Chlorella and good night… Oh yeah, got into an old pair of pants that used
to be tight. YAY!!
Summary:
12-14-15: The numbers popper today, but no biggie. AMX burpees, Yoga &
stretching, lifting after work combined with body weight exercises, then
Functional Fitness. Good fitness day.
|
121415 [Monday #180] – Definitely red today (but actually orange) woke strong, but
groggy. Dynamic AMX with run, burpees (15) moderate, but straight through. Good
wake up. Chair yoga 1 sun-sal, twists and hip openers, deep squat and leg
stretch.
Tea –
Weigh in- After
yesterday, not a surprise. Holidays & no exercise other than the walk.
Gym today, GYX…
could be a lift day, but should be body weight.
Round I: [T] –
Round II: [N] –
might need to go vegge for a week or two. But no wheat. I was asked why – because it feels right. I answered and
it was sincere and not being my normal smart-ass.
Round III: [N-K]
– 11:11 just sayin.
Lunch Parks 92%
no meat – tomatoes, shrooms, slaw, spinach, cabbage, chick eas, hb eggs, broc,
cauli, cheese, avos, peppers. Finished this in two parts.
Today’s work
(plan) – front squat, t-bar, db press/flies, maybe pull over, over head press?
Lunges? Body work? Some sets will be cut.. or super sets. (You may have noticed
my plans don’t always become the workouts, usually due to time or my wimping
out along the way.)
Round IV: [X] –
Round V: [XL] –
YMCA
– today’s work (pre-supps)
Dynamic
warm ups including bench jumps and licks/leg raises
Front
Squats: (Smith) & Calf raises (no weight)
135
x 5; 150 x 5; 160 x 3; 170 x 2; 185 x 1; two things going on here in addition to moving the weight.
1 dealing with the weight on my shoulders, and 2, going deep and slow,
balancing in the squat and mindfully
pushing up through the heals.
t-Bar
row & dips (5 sets of 10 and it was ferocious)
45
x 6; 60 x 6; 70 x 6; 85 x6; 100 x 5: (weight does not include the weight of
the apparatus.)
Incline
bench press & pull ups (Smith) 4 brutal sets of 6
70
x 6; 90 x 6; 115 x 6; 125 x 5
(heavy!)
About
60 minutes; Protein drink and BCAAs (finished bottle) and then Functional
fitness and I was worn out, too.
|
Long chat with
Robin after FF, Miriam gives us the news she’s resigning. It won’t be a secret
by the time I post this.
Home 2x tea..
apple on the way home, and didn’t need dinner.
Round VI: [N] –
Late and rare, but explains enough. Oh yeah, “hurt” rt foot kicking medicine
ball, should be okay, but dumbass me.
2200-ish.
G’nite. Measuring day tomorrow and Mr. C in town.
Summary:
12-15-15: Measuring Day, nothing dramatic. Slightly better than last time, in
most places. Subbed at the Y, hangin’ with the brothers. Ate a burger w/ bun
so the no-meat thing must be restarted.
|
121515 [Tuesday #181] – Measuring Day;
Countdown begins.
Crawled out of
bed today, usual time, 0400. Went to work out. Run in place to wake me up.
Twist and turn, if there’s such a thing as yoga-burpees, I did 15 today. That
wakes me up. Then chair yoga, sun-sal w/ crescent, deep squat, table top, etc.
Tea – weigh in
and measure. Good #’s from the scale, the tape is pretty close to the same: best
news is the middle is looking to get out of the 90s, which hasn’t happened
since 2011, if I recall correctly.
Top
|
Middle
|
Bottom
|
Under
|
98
cm
|
90
cm
|
94
cm
|
95
cm
|
Gig: Round I:
[N]
Lunch – Park’s
86% No meat.
Round II: [N] –
Jupiter
Round III:
[XQ-K]
Home – tea and
peanut butter. Not very hyngry, but got class. Mixed a protein shake for later.
Round IV: [N] –
maybe take a walk to the trolley.
 |
| countdown begins 12-15-15 |
Bod work,
handstand pushups, plange – a couple of good ones, high kicks over the bench,
wide pull ups, jump rope.
Super fun class,
pix & vid. Post protein shake. Hangin’ next.
Hangin with the
bros – the Bar(n) – burger 2x Guinness and a Corona.
Summary:
12-16-15: Very social day with Isabella and the Fram. Morning work. Good day.
|
121615 [Wednesday #182] – Might as well be
accurate. Got to bed today just before 0200… 3 beers, the last was a Corona. We
had a pitcher of water on the table. I drank (not) enough to not wake up
dehydrated, about 0800. So, can of coconut H2O and Round I: [BFT] first thing.
AMX will happen before I go out. Meet Izzi this afternoon.
Tea –
60 mins yoga,
stretch and leg and flex work.
Round II: [N] –
Cloudy day, but no rain excepted.
Bkft – lentils,
close to noon. Got to start the no meat thing.
Walk around the
city w/ Isabella.
 |
| My YMCA Mentor for almost 20 years, Frank. |
Fram Time Meal:
salmon & vegge. City Tavern/Tap, 2x iced tea Great day!
Round III: [TX]
– before bed +2200. Better than last night. R3 actin’ stooped!!
Been off the
ACV-M for a minute.
Y tomorrow &
Donna maybe after. (elevated Romanians, lunges dammit, 1 arm snatch, swings,
flies, should have much time to work.)
Round IV: [DQ] –
is that why they call it a smash burger? Body doing its job.
Round V: [DQ-P]…
complete. Good night!!
Summary:
12-17-15 Dark, bleak, rainy day, stayed in. Did chores, drank tea. No meat
again. Is this Day 2?
|
121715 [Thursday #183] – It’s dark today. Had
very bizarre dreams, that I knew were dreams. I even remembered to look at my
hand, but it didn’t wake me up. There were heights I managed, wolves I wasn’t
afraid of, monsters and women. Mom appeared. Can’t remember how it ended.
Wake – well, I
got out of bed 0800-sih.
Round I: [SS-M]
– a better show.
Good time for a
transition.
Tea –
AMX 60 minutes –
stretching hips, inside and out. 15 burpees, diamond pushups (slow), reach back
planks/pushups… tough. Rt side lower psoas soreness. Let’s weigh in and see
what yesterday caused. .. 180.2, 15.5,
61.8, 43.9 Been here before. Good work, Bod. I should treat you better.
Rain, so Y plans
probably won’t happen. I can see intermittent home work and chores, but I’m
sore (might be due to weather). It’s almost noon and no food yet. Good fast but
time to break.
Chilling and
munching on nuts & tuna most of the day. Stayed in. getting some shoulder work
in. Light wts. I can do this at work. I can blow these shoulders up a little.
Got some more work in. P-butter and lentils. Meal. It’s a hibernation day. No
vitamins/supplements, but lots of tea… and sugar.
Summary:
12-18-15: Coming to the end of this Chapter. AM Yoga, but ditched the Y
again! Did get some home-work done though. Feeling in a slump, kind of.
|
121815 [Friday #184] – Woke early and chilled in
bed. Out at 0400. Yoga – AMX – twist, stretch, bend, psoas sore, rt side
bottom. 60 minutes I guess.
Tea –
Weigh in. The
stay-in-all-day and drink tea diet. Not bad, but I’ve got to keep it moving.
Back to the gig today and maybe the Y after. I’ll prep for it.
Bkft – lentils.
Round I: [N] –
gig
Round II: [N] - …
Vitamin C 4g
because I felt something was coming.
Lunch .. Park’s
90% no meat (salad), eggs, chick peas, shrooms, etc & avos.
Round II: [S-D] –
Vitamin C?
Round IV: [L] –
Typical afternoon battle.
Himmin’ and
hawin’ on the Y. maybe work at home. Imagining that. Temp dropped but sun is
out. Psoas is still sore.
Got home and
napped… not sure how long. Up and tea, snacked but no meal.
Home work:
Romanian dls w/
dumbbells, dead lift into tuck and press. Deep front db squats. Squat-press,
bent flies.
That kind of of
exercise b/w work.
Escape stuff (not necessarily exercise stuff). Air BnB
account. FiOS upgrade, need to fill out SW FB book/resume.
Right shoulder
sore.. a funny feel I don’t recognize.
Round V: [N] –
Night cap.
Good night.
Autumn ends tomorrow.
Summary:
12-19-15 Finished up this Chapter with celebrations after work and Am
training. Goodbye Autumn.
|
121915 [Saturday #185] – Perfect wake up. AMX was improv’d, mostly
hips and yoga-esque work. Not too long. Run in place to wake up. Feeling a
slight difference in squats. Goodbye Autumn – winter Chapter starts tomorrow. I
wonder if I reached my autumn goals. Will recap today.
Got new progs in
my comp; I hope it will help keep track of this stuff.
 |
| My Peeps... The Framly 12-19-15 |
Tea – of course.
Haven’t been hungry or eating much after lunch; just munching and lentils
daily. No meat since Tuesday night. So let’s see what’s happening.
182.4 – 15.9 – 61.5 – 43.7 – Yuck! Maybe orange zone? This is what
happens when I don’t train.
Bkft – lentils
and peanut butter after.
Round I: [T] –
Gig: Round II:
[N] – Out to lunch. My body is sore. I can get a good, body-soring workout at
home. Need to start working on get ups.. maybe wake-up get ups?
Lunch – Park’s
83% no meat. Seafood salad. Fake crab and shrooms.
Fram set. Wine and
snacks, no full meal. I’ll pay. New start tomorrow. Tea before bed.
Good vibes.
End of Session 13
End of
Chapter II
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