 |
| ...The Romance of Pisces Season... |
Survival Protocol
Session XVIII: 21416 – 22716
This Session not only brings us into Pisces Season, but is scheduled to go live while I'm on tour in Asia, so it won't be up to the minute. However we can look at a few charts to see how things have been going.
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| (Numbered weeks are on the X-axis, and pounds on the Y.) |
I read somewhere that in order to be successful you have to be obsessed, but not too obsessed. I may get carried away at times, but I like it and studies have shown that people who measure their progress, make better progress than those who don't. Calorie counters lose more weight than those who don't. Personally, I've found tracking to be a great strategy for me. If you're struggling with your goals, try keeping track.
Unless i can think of anything else interesting to jot down, we can get on with this Session... Pisces Session 18:
After a long plateau and much frustration, something
kicked in mid-week and Thursday found us below 180 for the first time in two
weeks. The weather was also wacky… bitter cold in the beginning of the week,
then warm and wet before it mellowed out. I thought I sensed an invader in the
universe and figured that may have something to do with the drop. I feel like I
slacked off at the gym this week; however I did get some good home-work (weight training) in. Two nights in a row
out on the town eating and drinking beer, so I expect a recovery will be
necessary. The sun moved into Pisces and that’s all I have to say about this
week.
Day
|
Sunday
2-14
|
Monday
2-15
|
Tuesday
2-16
|
Wednesday
2-17
|
Thursday
2-18
|
Friday
2-19
|
Saturday
2-20
|
Ave.
|
Weight
|
180.8
|
180.8
|
180.8
|
180.8
|
179.6
|
178.8
|
179.6
|
180.2
|
Body Fat %
|
15.5
|
15.5
|
15.6
|
15.7
|
15.2
|
15.2
|
15.2
|
15.4
|
BF wt.
|
28
|
28
|
28.2
|
28.39
|
27.3
|
27.18
|
27.3
|
27.75
|
H2O %
|
61.8
|
61.8
|
61.7
|
61.7
|
62
|
62
|
62
|
61.8
|
H2O wt
|
111.73
|
111.73
|
111.55
|
111.55
|
111.35
|
110.85
|
111.35
|
111.36
|
Muscle mass %
|
43.9
|
43.9
|
43.8
|
43.8
|
44
|
44
|
44
|
43.9
|
Muscle wt.
|
79.37
|
79.37
|
79.2
|
79.2
|
79
|
78.67
|
79
|
79.1
|
MM:BF
ratio
|
2.83
|
2.83
|
2.81
|
2.79
|
2.89
|
2.89
|
2.89
|
2.85
|
Summary:
2-14-16:
Cold-ass
day. No gym. Dinner at Mom’s.
|
21416
[Sunday #242] – wake 0645 – AMX, more
dynamic – jumps, 1 leg, burpees, hip openers, etc.
Tea before.
Bkft – spinach,
shrooms, egg, cheese – AM supps.
Same weight…
Best I can get today.
Still vegge.
Caffeine made
sleep slow last night. But, I will have more tea today. Might stay vegge (no
meat0 today. Diner meet up with Tim.
Round I: [N
S&F] –
Round II: [N] –
Out… Cold!
Meal, salmon
salad, Broad St. Diner. (tea)
Casa: Round III:
[BFT] –
Meal at Mom’s –
salmon burgers, potatoes, green, coconut H2O, Apple cake, Dark & Stormy.
Round IV: [TF]
before bed. One for the road. New week, New session today. Pisces Session. I
think we’ve got some new contenders –
Chlorella &
good night.
Summary:
2-15-16: Back to the YMCA today, finally! Treadmill, body weight, and class…
ugly day.
|
21516
[Monday #243] – Wake extra early, but chilled – 0330 –
psoas stretches from the bed. 0400 Up & AMX the usual, more cardio,
stretches.
Tea –
Round I: [N] –
Weigh in – Same.
Made it through the weekend w/o gaining body weight. Not bad with no gym time
of a big walk.
Bkft – lentils,
egg, cheese, AM supps and belly ache right after. Maybe too much too fast?
Gig – Round II:
[N] – 0715 – early. Interesting development.
Round III:
[N-FS]
Lunch 74%
Chicken, Park’s
Round IV: [N] –
Got an early
start. Treadmill and class at the Y today. Hope the break did me well. It’s
gonna be a long return to the running thing.
YMCA – all supps
taken.
Stronger on the
treadmill today… went 10 minutes straight, 3 minute walk, then another ten.
Started finishing up miles. It was brutal. Started at 5.2 mph finished 4.6 mph.
But got’em, thanks Farrah.
Handstand
pushups, wide pull ups, leg ups, 1 arm bench dips, behind the back cable pull,
45 lbs plate front raises, cable shoulder laterals, cable seated row.
Small ff class.
Ride home
(rain).
Home 2x tea.
Finished lentils
w/ cabbage. Fruit & nuts – bed.
Summary:
2-16-16: Temple Tuesday, pre-class 30 minutes elliptical.
|
21616
[Tuesday #244] – WAKE 0400, strong – lazy AMX distracted w/
computer updates…
Weigh in –
same-ish, just a bit higher maybe, despite treadmill and class – fat up, muscle
down. Very small change.
Bkft – turkey
soup & Vitamins.
Round I: [T-N] –
(Home)
Lunch – Park’s
101% Heavy protein, turkey and salmon, avos.
Round II: [BFF]
– more vegge, I think.
Round III: [L] –
warm & rainy – rain stopped, might walk to TU.
To rainy to
walk.. made 32 minutes on the elliptical, fwd-bwd. 2 minute cool down.
Round IV: [L-F]
Strong class,
felt really light after. All supps consumed and after.
Banana before
aqua Box. 2 @ aqua Box – good and fun.
Sore stomach
after throat, left side, just a bit, but took 1g Vit C. b/c I don’t play that.
Listening to the body! Chores at home.
Take Vit C 1g at
home
Later to bed
2000. No chlorella today.
Summary:
2-17-16 – decent day today, but opted out of the Y and got HOME Work done.
|
21716
[Wednesday #245] – Good sleep = good wake. aMX, stretch,
move, etc.. the usual.
Round I: [BFF] –
significant development.
Freekin’ numbers are perplexing me.
Despite the workouts, fat increases. Could be the supps? Feeling the throat,
left side. 1g vit C.
Park’s 84% -
chicken and avos salad.
Runny nose,
sneezes today. May skip the Y. shopping & home work, or maybe shop Friday –
Sat.
Round II: [N] –
Go home and
prep.
A thought. It would be funny of all the
proper charts were not reflecting my actual progress. I like the look, but not
impressed with the digits. Maybe that’s helping.
Home – Tea.
HOME WORK –
upper bod and upper-upper, shoulders, trapz, chest, face and neck work. . Shake
and supps.
More tea, get
some chores done. Okay, so I got the workout in today.
Meal: T-burg,
shrooms, cheese and cabbage.
Chlorella
Round III: [N] –
Late
Bed before 2200.
Summary:
2-18-16: Got off the plateau today. Worked out at home.
|
21816
[Thursday #246] – Off the plateau!!! Is
this a one day fluke or a downward trend?
Round I; [N] –
early.
Wake up, slow,
some coughing overnight and felt dehydrated, but not enough to get up. Had some
mad bizarre dreams that looked very cinematic fea. Eugenio … we were guarding a
house in which someone had died, but people came over with gifts. I the first part
of the dream, I was being chased.
AMX – just a lot
of movement of the joints and stretching and stretching and bending. This
process is super slow, but I feel like I’m getting results.
Left glute/psoas
still tight/short. Remembering to backwards walk up the steps.
Dramatic digits
drop and wondering why of course. I ate dinner last night, skipped the gym. But
could it be the Bod fighting sickness? I noted a sore throat and there was
some sneezing and runny nose, so I
started taking Vit C. Have to watch this pattern.
Bkft – lentils,
cheese, egg. Need more trail mix. 1g Vit C, small t-mix today.
Round II: [N] –
Park’s Lunch 70%
chicken salad.
Round III: [X] –
Round IV: [N] –
Home tea.
HOME WORK –
Flat flies and
upper arms and shoulders, reverse front rows and triceps pushups on bench
balanced on dumbbell. All supps before and after.. T-Mix after hanging out,
should get more food.
Hangin’ with the
Lama at white dog. Shrimp salad.
What if I woke up every morning from now
til the trip and lifted weights for amx/ just light stuff for upper &
upper-upper, vanity work. Start tomorrow and then dead lifts… keep running, but
I think outside too in Asia.
Chlorella 2230 –
I guess a little later but not too late.
Round V: [T-N] –
night cap.
Summary
1-19-16: Pisces season starts! Weight drops a bit more. Continue backwards up
the steps. Hang out with Maasi.
|
21916
[Friday #247] – long good sleep.
Round I: [N] –
Wake, AMX
weights, upper and twists, ank weights…
Tea
Weigh in 178.8
15.2 62 44 – drop weight but no change in ratio. Ate out two days, no gym – but
lift at home. No soreness in throat. eating dinner. Early and late rounds,
weather is still cold but not as frigid.
Walking backwards
up steps, left leg only, it needs a head start.
Big breakfast
maybe too big, t-burg, cheese, bellas, peppers, scallions, guac, cabbage. Heavy
stomach. Probably need an hour before
exercise.
Tea
Round II: [N-D] –
exactly the right call.
Walk 20 mins to
trolley. Cold out, wrong sneaks fer sure.
YMCA – Legs Day
Dead lifts 135;
225; 275; 315; 335; 365; 375; - multi reps low, single reps over 315.
Shrugs 135; 225;
285; 315; 365; - 405 lift holds. Only an inch or two, but I have to feel the
weight.
Leg press –
singles – 90 lbs, two rounds.
Roman chair
shrugs 40 lbs 3 rounds.
Shin flex 65
lbs, 4 rounds.
Handstand pushups
2x, better balance.
Leg extensions.
Done 60 minutes.
All supps taken, walk home.
Home – shake –
tea, guac and cabbage –
Hang @ Tap house
– 2x beers, scallops salad. Walk to Barn – Corona.
Then walk home. Lots
of H2O at Tap house.
Chlorella before
bed 2330.
Summary-
2-20-16: Subbed at Temple today, hang with Maasi and friends, more beer, and
beef.
|
22016
[Saturday #248] – Long deep confusing
sleep. Dreamt about interpreting signals w/o words… best that I can put it.
Tried to focus on spleen/pancreas meridian (mean streak) – but kept getting
distracted.
Wake 0730 – ish couldn’t
swing a snooze.
Sporadic AMX – (not
done) Tea.
Round I: [N-F] –
Temple sub today.
Weigh in – 179.6
– 15.2 – 62 – 44 – Hold steady, good end to the week. Maybe Y today – got time
and opportunity. Treadmill day.
Bkft – spinach,
shrooms and cheese.
Tea
Round II: [N] –
good flow
Fit Session at
TU 3 peeps. BCAA’s and BY after.
Post exercise
prep nap.
More lentils
& cabbage.
Tea
Hang w/ Maasi.
Dark beer 1x –
burger and salad, no fries, no bread, mushrooms – Good.
Walk, maybe ½ a
mile to the train.
In bed just
after midnight.
END of Part 1 of SESSION 18
This week with the reality of a long vacation ahead
of me, it seems I finally got a handle on
the weight. Dropping steadily and consistently until the final live weigh in on
Thursday the 25th when I headed over to Asia. The entries on Friday
and Saturday are based on progressive averages of live weigh ins, February 15th
and March 17th. The results are favorable. The subsequent charts
will show steady progress. It won’t be accurately reflective of the daily ups
and downs of weight loss and body sculpting, but it’s the best we’ve got and
it’s better than a plateau.
|
Day
|
Sunday
2-21
|
Monday
2-22
|
Tuesday
2-23
|
Wednesday
2-24
|
Thursday
2-25
|
Friday
2-26*
|
Saturday
2-27*
|
Ave.
|
|
Weight
|
181.6
|
180.4
|
180.4
|
179.4
|
179.2
|
179.1
|
178.9
|
179.8
|
|
Body Fat %
|
15.8
|
15.4
|
15.6
|
15.5
|
15.5
|
15.5
|
15.5
|
15.5
|
|
BF wt.
|
28.7
|
27.78
|
28.14
|
27.81
|
27.78
|
27.76
|
27.73
|
27.87
|
|
H2O %
|
61.6
|
61.9
|
61.7
|
61.8
|
61.9
|
61.9
|
62
|
61.8
|
|
H2O wt
|
111.86
|
111.66
|
111.3
|
110.86
|
110.92
|
110.86
|
110.91
|
111.11
|
|
Muscle mass %
|
43.7
|
43.9
|
43.8
|
43.9
|
44
|
44
|
44
|
43.9
|
|
Muscle wt.
|
79.36
|
79.2
|
79
|
78.76
|
78.85
|
78.8
|
78.72
|
78.93
|
|
MM:BF
ratio
|
2.77
|
2.85
|
2.81
|
2.83
|
2.84
|
2.84
|
2.84
|
2.83
|
Summary:
2-21-16 – Starting the week in the red, but expected. First outdoor run of
the year, 2miles down the parkway & home work. Good day for training.
|
22116 [Sunday #249] wake
0400 – deep sleep, but short. AMX, lots of stretch and foam rolling, esp left
side, rhombus area – tight/short/sore – could use some work.
Tea
Weigh in [see
chart] Red, as expected. Late dinner, short nap. I will recover from this and
push the wt down further.
Travel week… so
averages are coming.
Bkft – lentils,
eggs, supps. Not sure whether the supps
aid in weight loss, but 3 weeks without them are coming.
Lunch Tootsie’s,
kale chicken feta salad. 72%.
Round II: [X] –
less than 24 hrs.
Get some energy
and run the Parkway!!
Home –
Two miles down
the parkway 5x up the hill backwards walking.
Home work –
chest, shoulders, shrugs, biceps, triceps, upper-upper.
Shake 2x tea,
apple.
Didn’t get
hungry until just before bed… 2200
Chlorella. Let’s
see how we respond.
Summary 2-22-16:
Pushed the weight back to orange. Hit the Y for legs, followed by Functional
Fitness.
|
22216 [Monday #250] – wake
0400, 1 up during the night, otherwise good sleep, mOrning X – stretch.
Tea –
Bkft – lentils &
egg
Weigh in –
better after the run and workout yesterday.
Gig – Round I:
[N] –
Lunch – Park’s
Turkey salad, avos, cabbage, etc. carrots.
Round II: [N] –
Y today, legs,
squats, press, lunges, etc.
Apple – felt hungry
today even after lunch.
Round III: [N] –
slight belly ache. Off to the Y.
YMCA – legs
Front Squats;
start 95, finish 185 1 rep, mostly 5s on the lower weights. Better form,
straighter back, deeper squat.
Leg press; 90 x
20, 190 x 16, 270 x 12, 360 x 10, 450 x 8, 540 x 3 + 5. Been a while, want to
max out on this…
Handstand
pushups and plange-ish plank (practice) feet on the wall.
Functional
Fitness – pretty tired but made it through. We used steps. Rode home.
I always feel like doing more on the way
home, but not when I get there. T-burger? Maybe.
Home – prep for
trip. No dinner, snack on nuts and cashews, seaweed. 2x tea.
Chlorella before
bed. 2200.
Summary
2-23-16: Temple Tuesday- AMX, Cardio sculpt and Aqua Box.. 5 Rounds.
|
22316 [Tuesday #251] – Good
sleep. 1x up before the alarm.
AMX – plange practice,
stretch, etc.
Tea –
Weigh in – same weight,
other digits worse, but not by much. Probably due to not eating dinner.
Bkft – potatoes and
egg, spicy!! & Supps – aminos, glutamine, maca, CLA.
Gig – Round i:
[N] – 1000
Wake up and build up the upper-upper,
shoulders, etc. I want mighty shoulders. Get the plange, free hand stands,
horizontal hang, full lotus, re-energize and power up the legs, better squats
and roll ups from the floor.
Lunch – Park’s
89% - turkey & salmon salad.
Round II: [N] –
Round III: [X-N]
–
Round IV: [D] –
Tea @ TU before the gig. Killing time. Maybe that was the problem. I ws
feeling hungry – bad tummy – Gonna knock out that yogurt and take supps before
class – split the BCAA & BY.
Good aqua
session. 2 people.
Round V: [D-Q]- something was going on. Can’t think of
what.. (maybe breakfast potatoes?). either light meal or shake before bed.
Home – shake,
tea, bed.
No time, sleepy –
chlorella.
|
Summary
2-24-16: Rainy day, AMX, ready to go on the vaca.
|
22416 [Wednesday #252] – 0400 wake up. Straight through, good sleep
– kind of strange though. AMX leg stretches and twists, wrist flexibility.
Tea.
Weight – odd
combo, weight came down, but fat weight is lagging. Wondering of course.
Bkft – lentils,
supps, maybe too much vinegar in the mix today. They reacted differently.
Heavier in the stomach.
Rain today… but
warm. Pattern here.
Gig: Round I:
[D-Q] – continued from yesterday. Might explain the digits.
Awesomely sore
today. Back thighs burnin’. Love it. Give me more, more leg presses.. whenever,
where ever I can.
Round II: [SS-F]
improving, no pain, good sign.
Round III: [X-N]
getting better.
No lunch,
seaweed, t-mix, 2x cheese sticks, apple.
Home t-burger,
shrooms, cabbage.
Supps – BCAA
& BY, full.
Evening supps –
gutamine and Maca.
Chlorella before
bed 2230.
Rain, warm,
thunder, flood watch!
|
Summary:
2-25-16 – Travel day, bizarre dream. Back pack workout. Adios Philly…
|
22516 [Thursday #253] – Pisces
Tour begins… Not really a travel day… but it is. Wake 0700-ish.
Round I: [N] –
got up 0400 then easily back to sleep.
Bizarro Dream –
a helicopter, black, muffled but I could see it and hear it. It came up to my
bedroom window and shone a spotlight through. No way a chopper could even fit
in the space b/w houses. I knew I must be dreaming, but it seemed real and I
was scared to the point I was hiding under my blanket and wondering why they
were looking for me… within the dream. Weird. There were other high contrast
images of a clock on a wall. Analogue.
Maybe I slept
too long. Lots to do before I head out.
Chores will be
my exercise. Maybe stretch. Ok, just a little weigh in: 179.4 – 15.2 – 62 – 44 - back to here.
Bkft – lentils,
egg supps.
Quick walk to 69
and back.
Lunch t-burger,
lentils, some snacks.
Round II: [T-L]
– Just before leaving. Today’s workout, carrying this bag.
Round III: [N] –
EWR.
|
Summary:
2-26-16 In flight.
|
22615 [Friday #254] – Somewhere
over the Atlantic. Not the best flight, expected more from Virgin. Landed at Heathrow, through security again.
Round I: [N]
Next step,
flight to Singapore, arrive tomorrow morning. Expecting more from Singapore
Air.
Round II: [L] –
airborne.
Got to remember
in-flight meals. Not what I’m used to but good.
Round III: [N] –
in flight.
|
Summary:
2-27-16: Land in Singapore
|
22715 [Saturday #255] – Arrived
in Singapore and made my way over to Jervose Close, meet my host family. Party
with Susan and her friends, meet Bally. Drink spicy drinks. Making history I
think.
Wow… Nice way to end a session. I will have to
add pictures later.
End
of Session 18…
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