Session XXII: 41016 – 42316

Bring the heat... Please!!!

Survival Protocol 

 Chapter IV: Spring 32716 – 61815

 Session XXII:   41016 – 42316

This week was ugly… well not the WHOLE week. My days off were promising, especially Wednesday! A plunge and then a steady rise up, nonetheless the weekly averages are nearly identical to last week which makes me suspect the Body is comfortable here… so I must make it uncomfortable. Gainers out-paced loss this week by almost 2 to 1, which is fine for the stock market, but not for yours truly. This I can honestly attribute to socializing and the eating and drinking that goes along with it. I did get some good walks in and an outside/park workout this week. And that’s pretty much it. In reality these digits are pretty good aside from breaking above the 180 lb barrier… but we’ll recover… so stick with it.

  

Day	Sunday 4-10*	Monday  4-11	Tuesday 4-12	Wednesday 4-13	Thursday 4-14	Friday 4-15	Saturday 4-16	Ave.
Weight	179.4	179.4	177.6	176.8	179	180.4	181.6	179.1
Body Fat %	15.4	15.2	14.9	14.6	15.3	15.5	15.8	15.2
BF wt.	27.63	27.27	26.46	25.81	27.39	27.96	28.7	27.22
H2O %	61.9	62	62.2	62.5	62	61.8	61.6	62
H2O wt	111.05	111.23	110.46	110.5	111	111.48	111.86	111.04
Muscle mass %	44	44	44.2	44.4	44	43.9	43.7	44
Muscle wt.	78.94	78.94	78.5	78.5	78.76	79.2	79.36	78.8
MM:BF ratio	2.86	2.89	2.97	3.04	2.88	2.83	2.77	2.89

41016 [Sunday #297] –    Wake Maplewood 0700 eyes open – chill and then up for the morning exercise; light movement and pushups, twists, etc.  (#026)

Round I: [N] – tea.

Bkft – omelet & potatoes.

Walk 40 minutes to Millburne NJ – Meal at Charlie Brown’s salmon, salad, veggies and mai tai. Walk back.. pass out… (nap).

Travel back to Philly. Good stay. Got to the spot about 0100.

Round (?) – [NF] Right to bed.

41116 [Monday #298] –   wake 0815+ H2O

Round I:

Thinking about which moves to focus on.. similar to the hard stuff… overhead squats, diamond head pushups, plange planks, jump lunges, bridge pushups, faux pistols… little by little, then do more conventional stuff. Pike pushups. Do easy stuff on hard (tired) days.

BWT - #027

Run 300 w/ 10 lbs. shadow Box 200 w/ 5s.

Diamond Heads – still hard 5

Jump Lunges 20

Toe touches

Pike Pushups

Chair pistols 5 each

Bridge pushups/Hold 3 or 4?

Band work.. shrugs and twist against the resistance.

Crow stand; crunches and reverse crunches.

Forearm wall push.

Elbow pushups (reverse)

Weigh in: 179 – 15.2 – 62 – 44.

Protein shake – belly ache! UGH!! Recovery time.

Round II: [XQ-P] – expelling the weekend. Tuma, cayenne 1 can w/ cilantro and vitamins. Couldn’t open the cabbage jar.. weak!!

Round III: [N] – after meditation/nap

Recovery wasn’t bad, just sluggish. Got up strong for the Y. sun’s out and warmer, but chilly in the house. Ride to the Y for FunFit (took the rest of the vits0 Probably pre-supps for class.

Less than the best FF, but got the job done.. sweaty and hot. I can feel the body trying to adapt to BWT.

Walk home, easy walk, eat apple.

Home: tea and practice with sliding towels. Don’t do too much – ease into it. Pbutter and cinnamon and honey and more tea.

Chlorella and imagination. I can be up later due to the nap. Have to start thinking 3.25:1 ratio. Maybe outdoor work tomorrow before Temple.

Inside of 250 days.

OH, I held a 30+ second wall handstand at the Y so I can start pushups again. Hold 30, then push up. Woo hoo!!

Spectrum is clear. BWT tomorrow same, maybe add reps.

G’nite… 

41216 [Tuesday #299]    Wake 0700-ish H2O, seaweed and tea then BWT #028.

Forgot overhead squats, but otherwise an awesome was to start.

Run 400 w/ 10s – boxing w/ 5s

Blocking w/ 5s – hammers w/ 8s.

Band work – shrugs & twists

Diamond Heads 7 straight then 3.

Pikes – need to be higher.

Bkwd up the steps, chair pistols 10 each.

Wrist pushups on the wall, elbow pushups

Bridge pushups – stronger and more flexible.

Crunches, rev crnches, flutters

Got a good one in.

Weigh in 177.6 – 14.9 – 62.2 – 44.2 – a 2.99:1 day!!

Round I [N] – meditation nap.

Iron – chores.. more clothes stuff.

Round II: [Q] – meal, lamb soup. Tea. Back off the sugar dude!

Round III: [N] – Pbutter honey and cinnamon.

Temple double today.

Smashing strong sweaty CSX today. Feltthe push – got kind of tired too. More jumping practice. Banana and pre-supps – BCAAs and t-mix after.

Aqua was good (1) Harper.

Apple after tea and yogurt before bed.

Oh, chlorella.. almost forgot.

Won’t rush to sleep due to nap, but up early tomorrow and what? Shred or push BWT? Depends on what the Bod says.

41316 [Wednesday #300]  - This may or may not be day 300… wake 0400. Finally dozed off and slept straight through.

Bizarro dream… looking for a parking spot – as I drove further from where I was ‘supposed’ to be some of the spots weren’t “right” and some that looked like spots weren’t really spots.

oK.. got up and trained, overhead squats;

400 runs 10 lbs. saving pushups for later or pulls in the park maybe. Lots of band work, shrugs and pulls.

Weigh in – back to 3:1.. YAY!

The trick today is burn more fat. Yesterday I feel I ate a lot and often. GX &TU and a short walk… one train stop.

I may try to run today.

Gig – round I: [N] –

Lunch 79% - park’s chicken.

Round II: [N] –

Round III: [X-N] –

Home – tea.. slowly got ready to go out.

Run through the woods, bkwd up the hill.

Jump rope and various pull ups on the play ground. Jump up and down on rock… (kids around)

Picnic table jumps (vid)

Run back through the woods.

Bear crawl up hill w/ back pcak.. reverse fail.

Remove pack and uphill, but still stuff.

Suspension work for upper body w/ ropes.

Walk backward up the hill.. out about an hour or more.

Protein shake – tea at some point. (Video)

Random snacks – Much H2O, Chlorella. Nod 2200+ 

41416 [Thursday #301]  - slept all night. Decent sleep.. best sleep comes at 220 nod it seems. Wake 0400.. slow start –

Run – no weight, diamond heads 2 rounds 10 + 6.. WOW! 10 straight. Elbow pushups. 30 mins then tea. Weigh in – A rise… unexpected, since yesterday. Body adjustment and probably less sleep/food.

Bkft – lentils, egg, cheese

Strong up the El steps – feel stronger today.

Round i: [N-M]

Park’s 88%

Round II: [N] –

Round III: [X – K] – head out to meet up with Bobbi B.

Cobb Salad, H2O and 2 Yuengling Lagers, walk the river to the station, ride to 69, new 80 lb resistance band, walk home. Create, a few shrugs, light workout.

Chlorella – bed 2200.

41516 [Friday #302] –  Up at 0400.. more powerful BWT#031…

Run 400 w/ 10s.. shadow box w 5s. Overhead squats, jump lunges… band work, shrugs.

Diamond heads – got 8 easy, so I went lower and failed, get 4 more.

Pikes 12

Ultra wide pushups – seems left side was lagging.

Legs and hip stretch, toe touches. No weight leg curls.

Tea

Weigh in – RED ZONE  over 180!!! But same pattern of last week.

Getting some work-Work done, shadow box w/ 5s and spring bar bends.

Round I: [N] –

Park’s 84% Chicken Avos, shrooms…

Round II: [N] –

Meal, Perkins, bkft omelet and potatoes and fruit and Tea.

Round III: [N] -  Home after Perkins.

Home work – Got some random work done. Jump press 5’s: jump lunges, towel and band/shrug work. Spring bar (odd hand positions) That sort of thing, supps after.

2x Tea.

Chlorella before bed 2200 – ish.

41616 [Saturday #303] – Slow wake and tired. Lax BWT – mostly stretch and openers.

Tea

Bkft – lentils, egg, cheese.

Round I: [T-N] –

The Gig: @work-work. Finally got tired of sitting around and being tired so I got up and did some stuff, shadow box and run w/ 5s, pulls with the bar, and bar pushups.

Round II: [N] – t-mix

Park’s [Lunch] – 91% salmon salad.

Round III: [X-N] – yogurt.

To the Y and glad I went!

Start with leg presses 5 sets from 2s to 8s and back to 6s.

Single leg lunge-squats 2 sets.

Thigh dips – tough with the positioning. I can’t use just any bench. (Smith).

Negative sit ups (smith). Not really negs; from the bench at the knees and up. (Maybe make a vid as an example.)

Jump squats 30 lns 3 sets.

Leg press ups,  3 – 4 sets (also works shoulders).

Angled bar pulls on the smith.

Hanging shrugs, wrist-wall pushups, wall sits.

Handstands 3 solid rounds, 30 – 20 – 10 seconds.

A few more items.

Post protein, glutamine, BCAA, BY, Maca.

Walk to HMart then home. Nice walk.

Tea and chill out, stretch and balance tonight if I do anything. (did nothing.)

The work-work got me active at the gig for a while. I should do this more often especially weekends. If I use my body this way daily it should adapt and I can expect it to become harder and stronger.

Chlorella and bed. Tasted some goat soup before bed. It’s okay.

End of Session 22 (Part I)… THANK YOU!!!

Four straight days off from the gig this week, classes at the Y and Temple, house work, but admittedly not a lot of walking… although I did some, yet most of this week is RED! Interesting week in that I figured with days off I’d get more activity in, but it wasn’t necessarily the case. I’d gotten used to shredding fat the day after a 40+ minute walk, but that wasn’t the case this week. I guess The Bod is on to it and is hinting that I’ll have to do a bit more to shock it into consuming more fat. Interestingly the last 3 days of the week weight increased slightly, but the ratio remained the same. This could be an indication that body weight training is having an effect. Did I get two days of training in the park this week, or one? I can’t remember, but I do recall dragging a log around and running a quarter mile dragging a heavy chain. Glad to see muscle weight increasing.. and have to keep in mind the scale is flawed, better to embrace the comments of Keanne (massage therapist) who said it’s the best I’ve looked in the six years that we’ve known each other. Goal-wise, I have to set my intention to a 3.25:1 ratio… and start working towards it… which may meaning running. Do what I gotta do to reach my goals.

Day	Sunday 4-17	Monday  4-18	Tuesday 4-19	Wednesday 4-20	Thursday 4-21	Friday 4-22	Saturday 4-23	Ave.
Weight	181.6	180.4	179	179	179	179.8	181.6	180
Body Fat %	15.7	15.3	15.1	15.1	15.3	15.3	15.3	15.3
BF wt.	28.51	27.6	27	27	27.4	27.51	27.78	27.54
H2O %	61.7	62	62.1	62.1	62	62	62	61.9
H2O wt	112.04	111.84	111.16	111.16	111	111.47	112.6	111.42
Muscle mass %	43.8	44	44.1	44.1	44	44	44	44
Muscle wt.	79.54	79.38	78.94	78.94	78.76	27.51	79.9	79.2
MM:BF ratio	2.79	2.88	2.92	2.92	2.88	2.88	2.88	2.87

41716 [Sunday #304]  - Hard wake up and boring yet necessary and overdue core work – prone leg raises flat, didn’t happen so I popped them up, and used the ball. This can probably help with the plane. Oh yeah – sore today, in new places = new muscle/nervous system activated. More soreness on the left side of course.

Today is my Friday. I should do more exercise at the gig today.

Weigh in: 181.6 – 15.7 – 61.7 – 43.8

Round II – [N] –

@Work – work, but still tired. Calves, shadow box and some pulls. Sore body from yesterday.

Lunch: Tootsie’s 74% kale, chicken.

Round III: [N] – work home or Park?

Everything I’d d for the AM-BWT, made some improvement w/ plange (beginner) training – leaning forward w/ knees on wrists. I tipped over the 1^st 3x. Oh, squats, side bends w/ 30s & 20s (seem very light). Might keep these around. Bridge ups were weak.

Good workout day – To Mom’s for dinner w/ Stazja (I think). Turned out to be Family time @ Mom’s Salmon, ziti & veggies. Dark & Stormy and 2x tea.

Chlorella  at home.

Round IV: [N] – before bed… after midnight.

41816 [Monday #305] –  wake 0743 and thinking how precise time has become. Mild temp in the casa. Sunny outside. Coconut H2O immediately and Round I: [NF]. Day off – so extended Fast & BWT-AM. Imagined starting off with core work just to switch things up. We’ll see how that works out.

BWT Done.. start with the core and even side crunches and lots of twists.

Run 400 w/ 10s; shadow box w/ 5s. toe touches, shoulder work with bands. More coming at FF this eve.

Weigh in: 180.4 15.3 62 44 same as 3 days ago. Still red but not AS red.

Meal – goat soup.. More tea.

Meal Omelet – Big omelet.

Round II: [F-M]

Walk 20 minutes to Y after car drop.

FF – less than stellar performance. Dehydrated, tight chest, breating okay tho. Body is sore.

BCAA’s, BY, aminos and supps after ride home.

Must work more often – I can be more active. Got chores and “study” done today. Early night. Doc’s tomorrow.

I need to start my reports as if I’m doing them for my future self. This is who I am now – But will be who I was then.

41916 [Tuesday #306] –  I was strong @ 0400 but stayed in bed to extend the fast. Up at 0700 and out to Doc’s appt at 0830. Nothing but H2O and no morning work. Will postpone til after eating and possibly bloodwork.

Weigh in – not completely out of the red, but better. I must be much stricter.

BP 135/76, then 130/80 – they think it’s high. This is normal for me.

After at least two hours in the system – Apple and Aquarius diner; the usual sausage, eggs, tomatoes. Easy walk home. Tea. Catching up on eating. Don’t forget Temple.

2 rounds Abs work – BWT; runs, but tired, low blood?

CSX – last class, good stronger than I thought I’d be. Move dynamic Aqua Box too. Supps, pre and post. Only BY left to take… but didn’t take it.

Chlorella before bed.

42016 [Wednesday #307] –  wake 0630-ish.

Round I: [N] –

BWT – solid hour, run 500 w/ 10s, strong jump squats, 2 rounds high jumps – strong diamond heads, strong wides, shadow box w/5s – crunches w/ ankle wts. Overhead squats and front kbell squats. Pike pushups on the ball, balance on bars, band shrugs.

Weigh in – same.

Tea time and breakfast and chores… start the chores sick day 2/3. Massage later. Get a walk in or 2 today, maybe later, evening work.

Bkft: goat, shrooms, cabbage and AM workout supps/vits

House work (Vid) Coconut H2O… Bergman!!!

Massage time – walk to Trolley.. Pkwy 20 minutes.

Round III: [T-N] - @ Pace.

Massage – nice feedback.

Walk home 40 – 42 minutes. Tough walk. Apple towards the end.

Home, protein, cayenne, egg, pbutter

Work on video(s)

Round IV: [SS-M] smooth & satisfying.

Feel energized.

Chlorella before bed and reading.

42116 [Thursday #308] –  Taurus – wake at both alarms but didn’t rise. The day is too long when I get up that early. Day 3/3 sick days.

AMX was lazy, unenergetic, sore-ish… but not like lifting weights sore.

Weigh in – still Red (+15%) but weight is under 180… despite two walks, house work and massage and workout. Takes time to adjust. Will probably do more today, maybe park after 1500. 2x tea so far.

T-Mix and cabbage and hummus for breakfast – maybe a good breakfast for me.

Round I: [N] – at some point.

Laundry… day is flowing.

Nap –

Round II: [N] –

Tea – Force myself to the park.

RIP – Prince.

Park work, long drag chain, mostly legs. Protein drink and supps after. BCAA, glute & Maca.

Hummus and cabbage – bowl.

Chlorella before bed.

Reading, stock photo organization.

42216 [Friday #309] –  Wake 0400 up & BWT – run 500, shadow box 100, OH squats, kbell from squats, shrugs (band), twists and abs, (Leg raises, ankle wts.) Jupiter – diamond heads, strong.

Tea –

Round I: [N] –

Weigh in.. back under 180.. just a smidge. Major error on the scale. Redo.

Bkft – omelet – good, chees, shrooms, AM supps… iodine!

Round II: [N] – some @ work – work.

Gig – banana, T-mix.

Lunch – Park’s Bacon, chicken salad 87% avos, more meat (Blood type O diet.)

Round III: [N] –

YMCA or park today? UD Park? For pull… more pull-oriented work.

Round IV: [X-N] –

HOME Work – kind of… Got energized towards the end. New pushups, still on the knees for this one. Powerful punches and jumping side kick squats. I don’t jump-kick enough.

Prince memorial w/ Fram – 2x rum & coke with pizza toppings.

Bed by 2200.

42316 [Saturday #310] –  Wake 0400 – good sleep, wake and BWT w/ ankle wights, lots of movement and abs/core, upper body.

Tea –

Bkft – lentils, egg, cheese.

Round I: [T-N]

@ work-work, pulls – tucked pulls, wrist wall-pushups.

Lunch – Park’s 101% chicken & salmon.

Round II: [N] –

Round III: [??] – Good walk to 30^th st.

Home – Tea.. chill

Home work – mostly legs and twists, shrugs w/ bands – Good stuff.

Cabbage, shrooms, hummus, cheese salad.

Round IV: [T] -

Hang with ZeLama   Johnny Brenda’s meal salmon salad, goat cheese romaine.

Beer – dark voodoo stoudt. Good just one.

Home & bed after midnight.

End of Session 22 – Good way to end it.