 |
| Ho-ho-ho Mo'fo!! |
Survival Protocol
Chapter III: Winter 122015 - 32616
A New
Day
It feels like a
new day and I’m treating it like a new day. Likely my last sickie of the year.
I slacked – ha ha, and didn’t take them (my sick days) to the edge this year.
But back to this
new beginning.
I felt as if I’d
been slacking that last week or two (Session 13); can’t blame the weather
completely and can’t blame social activities – I think I was just bored,
lethargic – could’ve been an invader or something.
Anyway, Chapter
III – The Dark Chapter is here and I have a sense of newness. I can train at
home – do anything except for extra heavy weight lifting. The Y is supposed to
have new stuff, including TRX and a leg press (slide); hopefully squat rack and
decline bench, so I should be covered on both fronts. I also intend to continue
the stretching, yoga, handstands and implement the get-ups (constant
reminders).
Essentially the
first half of Survival Protocol is over. I can prepare a report from June 19 to
December 19; weight overall chart, basic comparison. Last year’s chart. What’s
the standout difference? No wheat! I can’t think of anything else. Average
weight for BBC4 vs BBC 5?
So here’s a
quick look at the first 6 months of Bajai Bootcamp 5: Survival Protocol
Body wt
|
Bf%
|
BF wt.
|
H2o%
|
H20 wt
|
MM%
|
MM wt
|
Ratio
|
|
6-19-15
|
179.6
|
16.8%
|
30.17
|
60.9%
|
109.37
|
43.2%
|
77.58
|
2.57:1
|
12-19-15
|
182.4
|
15.9%
|
29.00
|
61.5%
|
112.20
|
43.7%
|
79.71
|
2.75:1
|
Diff. act.
|
+2.8 lbs
|
-1.17 lbs
|
+2.83
|
+2.13
|
||||
Diff %
|
+1.5%
|
-3.8%
|
+2.50%
|
+2.6%
|
The three
metrics I’m most interested in are:
Body weight – up
1.5% (not a lot, less than 3 lbs.)
Fat weight –
down 3.8%. It’s a relatively small loss, but what makes it huge, is that it’s
a loss in the context of an overall body weight gain. Which means…
Muscle Mass – up
2.5%, which is the point of this experiment
(project). And of course the ratio realized an 18 point improvement.
The average body
weight for the period of June 19, 2015 and December 19th was 182.38
lbs, compared to 187.34 lbs for the same period last year. Activities both
years were largely the same; weight lifting, teaching group exercise classes
and keeping track. The biggest difference is the diet; and specifically eliminating
wheat from the diet.
Session XIV: 122015
- 10216
This week’s numbers were outstanding!! We stayed
below 180 for three days straight and then popping over a bit on Christmas… to
be expected, but still got away with a weekly average of just under 180, which I
believe is a first for the year. Winter has been more like spring, but I’m not
sure I can attribute the weight loss to El Nino. Let’s look deeper. Fat weight
averaged below 28 lbs – which was our goal up until June of this year when we lowered
it to 25 lbs. Muscle mass is holding very close to 79 lbs. I’m kind of
disappointed that I’m not realizing any increases in muscle weight without
overall increases in body weight; however I’m very happy not to be losing
muscle. With 5 days left in this calendar year, we took a closer look at the BF
and MM numbers. Body fat declined 3.5% from last week and an amazing 20% from Sept.
2014 when we switched to the new scale. Conversely muscle mass has remained
steady declining less than 1% since Sept. 2014. Muscle mass has averaged 79.25
lbs. since we started tracking it. Overall body weight is 2% lower than my average
weight for 2015, and 3.3% lower than the ten year average. In the parlance of
popular culture... I’m winning (the weight
control game.) But, I know I have to up
it in 2016. Here’s how this week played out.
Day
|
Sunday
12-20
|
Monday
12-21
|
Tuesday
12-22
|
Wednesday
12-23
|
Thursday
12-24
|
Friday
12-25
|
Saturday
12-26
|
Ave.
|
Weight
|
179.4
|
181.4
|
179
|
179
|
179
|
180.4
|
180.4
|
179.8
|
Body Fat %
|
15.1
|
15.7
|
15.1
|
15.3
|
15.3
|
15.4
|
15.4
|
15.3
|
BF wt.
|
27.1
|
28.48
|
27.03
|
27.4
|
27.4
|
27.78
|
27.78
|
27.51
|
H2O %
|
62.1
|
61.7
|
62.1
|
62
|
62
|
61.9
|
61.9
|
61.9
|
H2O wt
|
111.4
|
111.9
|
111.16
|
111
|
111
|
111.66
|
111.66
|
111.3
|
Muscle mass %
|
44.1
|
43.8
|
44.1
|
44
|
44
|
43.9
|
43.9
|
43.9
|
Muscle wt.
|
79.12
|
79.45
|
78.94
|
78.76
|
78.76
|
79.2
|
79.2
|
78.9
|
MM:BF
ratio
|
2.92
|
2.79
|
2.92
|
2.88
|
2.88
|
2.85
|
2.85
|
2.86
|
Summary
12-20-15 – First day of a new Chapter and amazing digits!! AMX dynamic rounds
then yoga & Hanging with Sheyna. Soup’s on.
|
122015 [Sunday #186] – wake
just before 0800, stopped two alarms
AMX – a dynamic
combo: run, lunges, pushups, 3 rounds, then chair yoga and hip openers.
Round I: [T]
Tea
Weigh in: 179.4 – 15.1 62.1 44.1 – amazing
adjustment and wondering why.. of course.
Four days of no
meat eating – no gym (home work, but slight0 not having an evening “meal”.
Lentils for breakfast and train mix at work. This is not a fad diet. I’ll have
meat today. See what happens. Nice way to start a chapter… with record digits.
Walk to 6-9, 20
minutes. Meal aquarius diner with Sheyna. The usual, vits later. Walk back, get some HMart goodies. It’s
turkey soup season.
Vits @ Home.
Prep soup, drink tea. Learn blender.
Maybe another
walk to 69? Sun’s out, but chilly. Home work this eve perhaps? Gig tomorrow, 1
day, then off two, then Xmas.
Round II; [BFT]
psyched about several things right now.
Meal – lentils,
itching to go out, getting dark, but candle run. Another round-trip to 69th
st. Candles and new kicks.
Apple & egg
w/ whites & scallions, shrooms. Soup’s on and I’m excited about it.
No home work.
Worked on scripts and video. Drank much tea. Glad to have apples again. Maybe
yogurt tomorrow after work. The weight room may be closed. Act as if it is and
come home and work. Don’t know if I can maintain today’s numbers, but I’m on
the right track. I’ll eat as normally as possible this week, not the
mini-diet/fast , to see what happens. Good day. Tea before bed.
Summary
– 12-21-15 Winter arrives, solstice starts. Hard sleep. Invader. AMX, numbers
bounce back.
|
122115 [Monday #187] – sleep came hard last night as I felt the
invader arrive. I could feel that familiar ache in or near my tonsils, left
side. I can only wonder if yesterday’s drop was a warning sign. I don’t think
there’s a precedent for it, that I’ve noticed.
No matter. I
trust the Bod will get the sleep it needs, even if I don’t notice it’s
sleeping.
Wake 0400 – AMX
run, overhead squats (15 lb. dumbbell) and 16 burpees. One round was all. Chair
yoga, stretch and twist. Bod feels weaker than usual. From a high yesterday to
below normal today. Not low enough to keep me from the gig. I can do one more
day.
Took a gram of
Vit C before AMX… may need to utilize this to eliminate the invader.
Tea – feeling
better.
Weigh in – 181.4 – 15.7 – 61.7 – 43.8 – back t
normal, somewhat disappointed. This is the opposite of the “ab” normal rise in
weight. So I’ve been there and I can get back. Today’s digits were once a
fatasy,
Bkft – spicy
turkey soup. And Iodine (i don’t take it regularly, haven’t gotten in a routine
yet.0
Round I: [N] –
Round II: [N] –
Lunch 88% no
meat
Round III: [N] –
An invader is
present. Bod is doing its job, it’s a skirmish, not a war… not yet. Let’s get
this done quickly. Napped a couple of hours.
Round IV: [N] –
Home: exercising will probably stimulate my system.. besides, I want tea first.
Light stretches
and twists mid/core openers.
Meal – turkey
stew 2x tea, apple 4 – 5 g Vit C today.
Basement work.
Throat soreness
eased for a while, but maybe basement dust irritated it. I think I made
progress.
Summary – Massage day and meet up with Donna
Marie; AMX and late home work as well.
|
122215 [Tuesday #188] – wake
0730 –ish. Kicked ass against the invader. Felt stronger, more energetic,
throat less sore. Morning cup of tea, before AMX.. run, punch, jump, lunges (20
lbs dbs x 20 reps) pushups on blocks (20) front raise 25 lbs plate… 3 rounds..
a little sweat.
Note: I haven’t
been taking the supps b/c I haven’t been to the Y> I associate “pre-supps”
w/ the Y> I need to change that.
Mild and wet
today (the weather that is). Massage and meet-up with Donna. Weigh in and quick
breakfast, then out. Will write more tardes.
Round I: [N] –
Weigh in 179 – 15.1 61.1 44.1 comeback, and I’m
wondering if just wetting my feet makes more of a difference than a full
shower. But then, it wouldn’t effect the weight. Maybe the AMX had influence?
Or yesterday’s boost was the abnormality? Oh well, don’t over thing (too late).
So I dropped 2.4 lbs in 24 hours? OK moving forward.
BKFT – 2 eggs
over medium..
Rainy parkway
walk.. pretty cool.
Massage time –
good one. Body feels good, no pains. Funny that a rub on my erector spinae
triggered a cramp in the opposite foot.
Meal: salmon
salad / Donna Marie @ Harvest.
Round II: [N] –
yogurt at home (picked up 20 cups at Fresh grocer 40th st)
Round III [NF] –
Home work out –
lifts
Legs (squats,
dls, roms and upper-upper – snatch, overhead press, combos w/ 30 lbs dbs.
Pre-supps and post protein & BCAAs.
Apple – feeling
this workout!
Meal – turkey
soup.
Booked to SG.
The invader is
at bay. May not be defeated yet.
Return to
chlorella, prep for Jan race? And Feb travel. Pisces season – be strong &
fit and lean.
Summary
– 12-23-15: Rough sleep, good numbers, in all day, battling the invader.
Evening workout @ la casa.
|
122315 [Wednesday #189] – Couldn’t
sleep past 0200, so I got up had tea, packed vitamins, took 2g of Vitamin C.
coughing and sore throat when swallowing – so the invader got stronger. No
fever and no continuous cough… phlegm is coming up. Might get back to sleep at
the time I usually wake up.
Back to bed at
0400 and up again at 0930-ish. Wet feet weigh in: 179 – 15.3 – 62 – 44 – backed off, but I’m more convinced these are
as legit as they’re gonna get w/ this scale, despite peetox.
The invader
launched an offensive. Throat sore again, so warm sea salt water gargling. Time
for more tea, bkft and exercise later. Might be a long walk.
Tea –
Round I: [N] –
More rain. May have to bus it, or bag it today (the walk). Got to get the work
in too. Some more proper yoga
perhaps.
Bkft – lentils
Tea-
Round II[S] –
Let’s do some
work – exercise that is. Chest & Back? Don’t feel yesterday yet.
Chest, shoulders
and upper-upper – fairly continuous and improvisational. Post protein/gainer,
yogurt & soup.
Shredding, mid
back sore.
Another
workout.. back & lats and shrugs. It’s starting to really look like I’m
burning fat!!! 3 to 1 here I come. Maybe even break into the 14% BF zone. Oh
yeah, stretches and bends too and a handstand hold, short crane/crow holds too.
Just informal, but it works.
Despite not
going out, and bad sleep I pulled this day out!!! I’m a BOSS!! Ha ha.
Summary
– 12-24-15: We’re in a battle for our health. We’re tracking and dealing with
an invader to the system. Meanwhile we’re getting good numbers.
Coincidence? Or does the theory of
weight/fat loss to do battle seem legit?
|
122415 [Thursday #190] – wake
– all night coughing, except for bizarre dreams featuring a lot of people in my
house, but no X’s. Got up at 0400… AMX was a snooze-stretch combo. If Bod got
the proper amount of sleep, it didn’t let me in on it. Back to the gig today.
Tea.
Weigh in Same
(see chart). This is where I want(ed) to
be. I can still do better, it’s not 3:1 yet.. but I think I can achieve it. And
I haven’t been doing much heavy lifting either.
Gig: Round I:
[N] –
Round II: [N] –
I think lunch will be apple and yogurt today. That should do.
Made a nuts run
to 69, then walked home.
Tea, of course,
then chilled/vegged.
Meal – eggs
shrooms and scallions
Round III: [N] –
Lift or cardio?
Got ankle weights on, walking around. Maybe start with some lunges. Can’t
forget them.
HOME WORK –
Random stuff
with 2 rounds of 10 lunges w/ 30 lbs dbs. DL (85 lb lbs tri-bar). Bent flies,
triceps extensions on the floor.. etc.
pre supps and post.
Tea – late night
coughing.
Yogurt almonds
and cashews during the evening.
The invader is
getting brave close to bedtime. Coughing is down, but left nostril is blocked.
Maybe a hot steamy shower will help.
How will I train
tomorrow? Yoga I think.
Summary – Merry Christmas. Proper yoga, this AM, OT at the
gig…. 36 minute walk to Mom’s and family gathering for Christmas.
|
122515 [Friday #191] – Merry
Xmas: woke up in a grog at 0400. Sleep wasn’t as bad as yesterday. Less
coughing.
AMX – warm ups
and more proper yoga. Two sun sals, hip openers, leg stretch.
Weigh in [chart]
– not alarming. Almost expected given lack of dynamic movement exercise. Looked
into intermittent fasting (again) no way I’m skipping breakfast. My off-day
strategy seems to work. Hearing young boys “brag’ about less than 10% body fat
gives me an eye roll, b/c there’s so many other factors involved… but let me
not hate, because I am long-term aiming for that myself.
Bkft – turkey
stew. I packed my goodies, but I think today’s lunch will be duck! I intend to
recreate Thanksgiving; half duck and walk to Mom’s after work.
Gig: Round I:
[BFF] – Late battle. I think the apple had influence. I’ve experienced this
before.
Lunch: Roast
Duck, Sang Kee. Ate ½ of it. Oh yeah, 3 sausage links on the gig. Ate half the
trail mix as well. Did well with small eating today.
36 minutes hike
to Mom’s. apple when I got there.
I should note
the presence of a most likely sinus headache – still at war with the Invader
and going as usual (as far as moving through the symptoms go.)
Dinner at Mom’s,
mac-n-cheese, sweet potatoes, collards, 2x tea, nuts cheese two dark &
stormies.
Round II: [N] –
Nice way to
spend Christmas. Home and bed, close to 2300, but I’ll be fine.
Summary 12-26-15: still battling the invader and it’s taking
my energy. Small AMX, walk from 69, and strong evening workout at home.
|
122615 [Saturday #192] – wake 0400, eye
boogies!! Good sign, invader is being expelled1 AMX was brief – some run and
hip openers… but too weak from the war.
Tea…
Weigh in same. Finish up the week in decent shape.
This will finish the first week of the Holiday Session. I
get out with decent numbers. The true effects of Xmas may not show up until
tomorrow – might be a spike. Might get some decent Home Work in today after
work. Sun starts moving north again. Longer days. Made it through the void.
BKFT – turkey soup.
Round I: [T] –
Coated around the eye with coconut oil, just in case of pink
eye.. no swelling, but..
Round II: [N] –
Lunch – Finished the duck.
Round III: [N] – Can I get myself out in the vest to run/
will it rain/
Off from work to 6-9 pick up more vitamin C. walk back.
Home – nap. Maybe an hour. Tea
HOME WORK – Cardio/Lift rotations
Run-Jack-jump-shadow box
Lunges 30 lbs 10 – 12 reps total
Pushups on blocks 20 reps
Front raises /k-bell and chains – hard 6 – 10 reps
Standing db press (30 lbs) 10 – 16 reps total
4 rounds of this! “You want a piece of me?” this shish was
rough. I need more power. Get some!!
Hip stretches.
Tea & meal 2x t-burgers and shrooms and scallions –
filling. Duck & turkey today. Much protein. Very few carbs.
Treating the eye as if it’s pink. Who knew you could swab it
with ACV? The universal!
Tea..
Write and read before bed. I’ll just allow myself to sleep
whenever. 5 days of war.. so far. This war’s been everywhere.
End
of session 14 Part I.
This week ends both the year and the holiday season,
so I can get back to work and maybe even start working on some stronger
strategies. Overall the year has been great for weight loss, which was mostly
fat. This week, however was
regressive. Zero days in the gym, although I did lift at home and got 3 days of
walking in. For me, there’s no contest between working out at home and at the
gym; I have better focus, lift heavier and have a generally better routine. I
did restart the Eat Sweat protocol on
Friday the first – no challenge – I’ll just do it every day I can, in addition
to everything else and see what happens. I’ll have to get more walking in this
year and maybe even more running. Walking seems to do the most good when it
comes to fat loss. I also have to find a way… or maybe just a discipline… to
add more muscle mass (no drugs). I want a mere 3 lbs this year… (an even 5
would be better) – but 3 lbs. will do.
For most of the year I want to be solidly at a 3:1 Muscle to Fat ratio. Originally
I wanted to leave the City at 175 lbs, I’ll take 185 under certain conditions –
more on them as we move through the year.
Day
|
Sunday
12-27
|
Monday
12-28
|
Tuesday
12-29
|
Wednesday
12-30
|
Thursday
12-31
|
Friday
1-1-16
|
Saturday
1-2
|
Ave.
|
Weight
|
181.6
|
181.6
|
179.8
|
178.9
|
181.2
|
181.2
|
181.2
|
180.8
|
Body Fat %
|
15.7
|
15.7
|
15.4
|
15.2
|
15.7
|
15.7
|
15.6
|
15.6
|
BF wt.
|
28.51
|
28.51
|
27.7
|
27.2
|
28.45
|
28.45
|
28.27
|
28.2
|
H2O %
|
61.7
|
61.7
|
61.9
|
62
|
61.7
|
61.7
|
61.7
|
61.8
|
H2O wt
|
112.05
|
112.05
|
111.3
|
111
|
111.8
|
111.8
|
111.8
|
111.73
|
Muscle mass %
|
43.8
|
43.8
|
43.9
|
44
|
43.8
|
43.8
|
43.8
|
43.8
|
Muscle wt.
|
79.54
|
79.54
|
78.93
|
78.72
|
79.37
|
79.37
|
79.37
|
79.2
|
MM:BF
ratio
|
2.79
|
2.79
|
2.85
|
2.89
|
2.79
|
2.79
|
2.81
|
2.81
|
Summary
12-27-15 – Normal day, lazy AMX, decided to change up the eating at lunch.
Less eating out, but this could change when GX sessions start again.
|
122715 [Sunday #193] – Wake 0400 and grateful. Seems like a night of
violent coughing – but somehow didn’t ruin my sleep. Crazy. Throat is back to
normal. The eye is better… just keep the fingers out of it and it will be fine.
Probably not pink eye, b/c it didn’t swell up.
Up and AMX – not
super dynamic, but did some ball work, squat trans (front & back) ball
pushups – that sort and hip openers. More flexible; toe touches this AM>
Then tea, chill.
Weigh in .
steady, moved away from my goal. Could it be healing? Sick theory takes fat?
Not sure but I’ll keep it in the back of my mind.
I feel the need to change up lunch
strategies and keep some $$ in my pocket. Lunch doesn’t break me, but I should
take responsibility for myself more often during the week.
Lentils for
breakfast.
Sunday, right?
Gig: Round I:
[BFS] – kind of late.
Round II: [SS] –
Lunch 69%
Tootsie’s. kale tuna, feta shrooms.
Yogurt.
Throat hurts
from coughing so much. More towards the bottom.
Home: Tea.
Round III: [N] –
HOME WORK –
Various, legs, upper chest, overhead squats w/ 12s, 3 x 5, back step-ups, floor
press – DL deep to overhead press 40 lbs.. progressive.
Jupiter –
pre-supps.
Chilled and read
before bed.
Summary
– 12-28-15: Yoga for AMX and afternoon/evening workout at home. Kind of miss
the gym, but I’ll get back there.
|
122815 [Monday #194] – wake 0400… a bit confused, but stronger.
Decent sleep. I think the internal forces are mopping up the last of the invader.
They must do a thorough lest they regroup. These badboys seem to get stronger
despite my ever-increasing knowledge and health and preparedness… maybe the
latter is lacking.
AMX – more
proper yoga practice w/twists, crescents, chair work, deep squat transitions,
hip openers, neck rolls, floor touch, pretty good.
Tea and cashews
and almonds.
Weigh in: same –
all digits.
Breakfast –
lentils.
Gig: Jumped
right into the t-mix, nothing going on at work. Symptoms tame. Entered the gig
with 3 huge sneezes!!
Round I: [NX] –
Lunch time.. Do I need lunch? Got apple and yogurt.
Hmmmm…
Lunch – hot
chocolate, apple later, hunger is managed.
Round II: [N] –
How will I train
today? Eat sweat? Park? Too cold for the park. Last day of work this week.
Maybe home, nap, up late?
1 hour walk to
Shop Rite from 6-9 and back home.
Round III:
[X-TS]
Meal – Turkey
soup. Floor nap.
HOME WORK:
Romanian Series
40 lbs. DLs 2 x 10
Rom-Snatch 8?
Rom to Press – 6
Triceps-X
standing; 30, 40, 60, lbs db.
Curls 20, 2
sets.
Shoulder
laterals 20 lbs 3 x 10
Shrugs 40 lbs. 1
set.
Shadow Box w/
light dumbbells.
Prett good run.
Glad I got it done.
Tea – gonna go
back to Night ritual. Chlorella, BTW – outer, left eye dry, chapped – coconut
oil on it.
Summary
– 12-29-15: 12 hours sleep, bad news about a friend. Market hike, with video.
Invader seems to be defeated.
|
122915 [Tuesday #195] – wow, did I just sleep for 12 hours? I heard
the rain and drifted back to sleep. Woke and out of bed at 1000.
Round I: [N] –
Tea and social
media. Finding out that a friend (4-17) is fighting breast cancer. She’s a
young doc and one of my favorite people.
Anyway… long
sleep, headache, tea and short AMX hasn’t helped yet. Probably dehydrated,
coconut H2O and shower. Weigh in – bkft and hike to the market. Cloudy – but
rain stopped. Feeling sad b/c of Sam, but most .. but.. most I’ve felt for a
distant friend in a long time.
Did some
pushups. Feel good overall. More tea. Extended fast afternoon, no ‘food’ yet
snacked on cashews. Fewer cold symptoms, btw… worth noting.
Round II: [N] –
ish
Weigh in- 179.8 15.4, 61.9, 43.9 Long fast, maybe
the walk. Good ratio, but no muscle growth, I think I will have to address that
at the new Y.
Bkft – omelet,
scallions and shrooms, got this omelet thing down I think.
Hike to market
and back, at least a mile, maybe 1.5. [video] more tea for sure and yogurt.
Meal – lentils
and salmon.
Munching
cashews, almond and peanut butter.
More footage –
put porch stuff out, including records.
Most of the signs of the invader are
gone. A few coughs before bed irritated the lower esophagus, but the eyes, the
nostrils and lungs are clear. Good job team. We’ll be ready if this one tries
to return. I’ll work on keeping the Immune system strong.
Chlorella before
bed. Got iodine today. I need to put that where I can remember. More shopping
tomorrow- apples, greens, lentils, maybe more turkey or maybe price lamb.
Goodnight.
I felt your presence today Isabella.
Summary
– 12-30-15: amx, another walk, house work and some lifting at home.
|
123015 [Wednesday #196] – Wake
pre-0800.
Tea –
Round I: [BFT] –
AMX some cardio
and front deep squats – pushed the fast to the edge, so AMX was out by the need
to eat/fuel.
Weigh in 178.9 – 15.2 – 62 – 44.0%
So probably good
walk, good fast, decsent exercise.
Yogurt with
chia, scoop of pb.
Meal 3 eggs in
coconut oil (3 is too many, 2 is perfect).
Round II: [L] –
Walked to 6-9
more shopping. Stock up day. Push this too. PB/Honey/Cinnamon and BCAA’s after.
Rode the train back, still got that walk down the parkway. Third day walking.
Porch work, lifted
some weights, p-nuts and apple. I really felt like being outside the last few
days, although they were bleak and damp. How to explain this? Dunno. Sometimes
the weather drags me down and keeps me in, but not this time and coming off of
an event. Back to work tomorrow.
Turkey stew –
done.
More yogurt and
2x tea. Some curls.. I should do curls to pump up these guns, I feel like
they’re sagging, although I have a decent peak/split that came from – I don’t
know where. Worked on a short film for NYs – got some basement work done. I
have a plan to bring up shelves and set up a small record/cd “store” on the
porch.
Summary
– 12-31-15: crunched the year end digits and got some lifting in this eve,
then early to bed.
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123115
[Thursday #197] – Wake 0400, proper yoga
AMX from the chair, 2 sun salutations, twists & crescents.
Tea –
Weigh in: 181.2 – 15.7 – 61.7 - 43.8 These digits aren’t “good”
anymore…. They are orange.
Bkft – lentils &
salmon
Gig: Round I:
[T-K]
The Yearend
Digits:
Average weight 2015: 183.6 lbs.
|
||
Ave Fat 16.9% (31lbs)
|
Ave H2O 60.8% (111.6 lbs)
|
Ave Muscle 43.2% (79.3 lbs)
|
Weight Loss: start 188 lbs.
|
End: 181.2
|
Loss 6.8 lbs (3.6%)
|
Body Fat: start 32.9 lbs.
|
End: 28.45
|
Loss 4.45 lbs (13.5%)
|
Muscle wt: start 80.65 lbs.
|
End: 79.37
|
Loss 1.28 lbs (1.6%)
|
H2O wt. start 113.36 lbs.
|
End: 111.8
|
Loss 1.56 lbs. (1.4%)
|
MM:BF Ratio: start 2.45:1
|
End: 2.79:1
|
Increase 43%
|
Round II:
[N-F-K]
Lunch – Park’s
61% no meat
Round III: [X]
- combo
Home: 2x tea,
prepped and started soup. Added garlic this time & black eyes peas.
Got some lifting
done, upper chest and shoulders, trapz and biceps.
No actual
dinner, no supps.
Apple, chlorella
before bed.
Restart Eat
Sweat tomorrow with mind towards shredding for Bajai Escape from Philly Tour.
Summary
– 1-1-16: Got right back into Eat Sweat and it wasn’t that bad. Happy 87th
Harry. (Fam time).
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10116
[Friday #198] – HAPPY NEW YEAR!! – wake 0400
– Eat Sweat returns. Run, burpees (15), jacks, deep squats, pushups, jump rope,
shadow box…3 rounds, crunches, hip openers. This was brutal, but I made it
through. Small sweat… it won’t take me that long to get back to this.
Yoga may have to move to evenings.
Tea –
Weigh in: The
same. Same start as finish. Makes it easy.
Bkft: Turkey
stew – zingy.
Round I: [T] –
Round II: [N] –
finish the t-mix. Hunger at bay.
Lunch – Home made
turkey soup. Quiet day. Party this eve. Food. Stay in control.
Round III: [N] –
Happy Birthday
Harry, 87th. – chips salsa, collards and turkey. Some fun with the
kids.
Home, tea bed… (I should maybe drink something else before
bed.)
Summary
– 3 Rounds of Eat Sweat, Workout at the new YMCA fitness room. Good leg
press.
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10216
[Saturday #199] – 0400 Wake up. Colder
today. There’s a mix of dread and excitement for Eat sweat. I know I have to
push harder this year, tweak the routine to knock of these 6 lbs and build
muscle, so GET AT IT!!
3 rounds; run,
burpees (16), jacks, deep squats (16), rope, pushups, shadow box. 30 minutes,
then hip openers, tea.
Weigh in… still
orange.
Bkft: Guac,
tomatoes & cheese.
I wonder if I
take the pre-supps first thing, before AMX, will it make a significant
difference? Got to remember.
GIG: Round I [N]
–
Round II: [X-K] –
Lunch 7-11
salad, third rate & Hot chocolate. Jupiter.
Round III:
[N-ish]-
SEPTA drama so I
took an alternate route to the Y, got a walk in from 42 to the spot. Almost
bagged it, but glad I didn’t. First workout at the new Y.
Pre-supps.
Leg press worked
up to 450, easy, but won’t be able to put much more on.
Deadlift, with
proper form from 135, 2 sets of 5 to 225, 2 sets of 3. I won’t get much DL
done.
Front raise 45
lb plate 2 x 10.
Handstand
pushups – 2 sets.
I’m gonna make
this work. May need more time at TU.
Post protein
& BCAA’s and Brewer’s yeast.
North 3rd
w/ the Llama, first hang of the NY. Salmon and salad, 2x iced tea.
Home – hot tea.
Eyes look heavy
in the video… later to bed tonight, but hit the chlorella and coconut oil.
End
of Session 14
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