SESSION
II 63013 – 71313 – In the interest of better tracking, measuring, monitoring
and theoretically better results, I’m going to launch a Session Stats Page, [if
you’re a chart/stats junky you’ll probably dig this] to keep a running
bi-weekly tab on my progress. I certainly envision keeping an eye on my weight
and measurements, especially around the torso [chest, shoulders, et al are
measured every 60 days and I could probably extend that to 90 days.] But I may
also keep tabs on how much I’m lifting especially in areas like squats, bench
press and rep-counting things like dips & pull ups, more so at the YMCA
rather than say overnight. I’ll pretty much keep this up until I get a life and
don’t have time to do it anymore.
63013 [Sunday #12] Start Session II
AM –
Work.
Suspension
push ups; shoulder presses; scapula stretches; wrist curls; triceps work w/
bands… all night long. No counts. I do better at night.
Wake 190.5 19% Body Fat: 56% H2O – Good wake up numbers, same wt
as coming in 15.5% Massage Day Finally!! Salmon @ Viet Café.
JULY
70113 [Monday #13] AM – work: The end
of Session I brings forth some questions about keeping charts, not worth
uploading though, I’ll figure it out. Looking forward to getting to the Y this
afternoon. Wake up strong!!
Wake 191.5 19 56 or 57, anyway, still good. These
are summer numbers, probably having to do with the heat and humidity. Rain
stopped, sluggish start but came along. Drank bkft – headed to the Y to squat,
bench, shin flex, dips & leg extensions, maybe handstands, that’s the plan.
Left knee’s sore-ish, [orange] shorts are tight.
YMCA –
WORK!!
#1 –
Squats: 275 lbs. 52 in 5 advance to 295, 12 reps first set!!!
#2 –
Bench press: 185 lbs. 26 in 5 – felt heavy, I guess so after squats, but I have
to be able to lift this AFTER squats. Although if I get an extra day I may try
and put up some fresh reps.
#3 –
Shin Flex 100 lbs. – 72 in 5 – can’t go any heavier at the Y, so more reps.
#4 –
Dips 55 in 5 – low as possible, fuller range of motion. Have to hit 100 strong
before I start adding weight. Got to get those shoulders opened.
#5 – Low
Hang NL pull ups – 35 in 5.
#6 –
Assisted pistols, 2 x 8 each.. working towards 50 each, then less and less
support until I can do them unassisted.
Abs
& stretch… no run.
70213 [Tuesday #14] AM – gig, chillin
healing – NO GX today, maybe hit the gym??
Wake 191.5 18.5 56 – slow wake, no urgency – sore
in all the previously mentioned places except legs where I’d expect it after
yesterday.
5 Rounds
of HIIT challenge w/ modifications of course. Good sweat. I may have to force
myself to do this daily. I need it.
70313 [Wednesday #15] AM – Work; Found
a new past time that keeps me from training at the gig… bitstrips. I wonder if
this will be relevant by the end of the year.
High carbs in the last 24 hours.
Wake 194 17.5 56.5 – expected weight increases, but BF & H2O #s remain
steady. Good news.
So, woke
up, 5 rounds of HIIT, stack, drank bkft, ready for the Y, showered, then the
crash came. Went back to sleep.
Could it
be time for a short break – just in time for the 4th of July long
weekend?
I should
keep this pattern in mind. I don’t know how long I’ve been going without a
break. Maybe I’ll take 4 days away from weights, run, jump? Or maybe just
stretch. I feel like I want to train over night tho. This was a 4 day.
70413 [Thursday
#16] – suspension training tonight and probably WB deadlifts, not gonna count
reps, just get it done. All night. I really think it was the suspension pushups
that helped thicken my chest. I may have to train @ home today. But what about
the break? Maybe another HIIT bout.
Wake 192.5 20%BF 55% H2O already a good day dropping 1.5
lbs. extra – 10 rounds of HIIT [first
time] challenge with modifications, but already feeling more energetic. Can
I do ten rounds for 30 non consecutive days? Like every other or every 3rd
day and maintain lifting regimen as well? Keep progressing? We shall see. Oh &
I super sweat afterwards… like dripping off my brow & nose… everywhere. Drank left over bkft, morning stack, tea. Need
to eat then socialize. Seem slike a 6
day, especially if I can get out.
70513 [Friday #17] Wake 191 21% 54.5%
Not bad
considering a couple of drinks and some party grub yesterday. Up at 5:30 am.
I should
maybe start writing down my dreams. Today’s involved taking Frank C. home from
the Y and Christmas trees [there was snow], one in the trunk, one in the front
seat. Maybe I’ll get to the Y today.
Drank
bkft – chocolate, no veggies. Headed to the Y – so much for a long break. Rom
DL routine today, chin ups and thrusters, long bar dips, maybe leg-x, so mostly
legs and back – maybe get some HIIT in later.
YMCA –
action
#1 – Rom
DL: 225 40/5 stronger grip, ready to
move add 90 lbs. and slow the progress
#2 –
Thrusters: 95 20/5 this is the correct weight.
#3 – Low
hang chin ups – 30/5 even 6s I think.
#4 –
Str8 bar dips – 70/5 keep trying to go lower.
#5 – leg
xtensions – 225 32/5 whole rack, this is the right weight. May have
to go to ridiculous reps.
* farmer
walks [2 10 lbs plates] & side leg extensions & leg stretch between
sets.
Quarter mile
5.5 mph run – cramps in rear upper thighs abbreviated the run.
Call this
a 6 day - close to 7 but cramps and post workout; lf
knee soreness. Need more side stretching. Getting close to 50 on the dead
lifts, probably should jump 50 – 90 lbs? To be conservative or not?
70613 [Saturday #18] wake 189 20 55.5 surprised after beer last night. 5 rounds of
HIIT then luau at Tet’s.
June going into July and the summer season, still bouncing around,194 may have been the peak to date for this year. |
70713 [Sunday #19] Wake 192
20 55.5 [3 hrs sleep]. Luau weight
gain, but later dropped to 190.5 which was good news, all food weight. Went back
to sleep for 3-4 more hours, up and out with Xave. Midtown II meal.
10
Rounds HIIT Challenge – kicked my ass, but not as badly. Maybe sus-pushups
overnight. Got to work on next episode and next routine for TU-GX. A 6 day.
70813 [Monday #20] AM – Work – trying to
get myself to start suspension pushups, maybe I’ll update tonight too. I believe
these solidified my chest, so if I do a single exercise, this will be it.
Feeling
the effects of HIIT too – didn’t think they did that much. Wrong again buddy!! Squats
later today – start 295 lbs. rest of July & August then vaca and all or mostly body weight training.
So it’s going to be sus-pu and db shoulder presses all night. Going for 50
before I elevate next time. Mostly pushes and presses. My legs will be strong
for squats today. Breathe and wake strong!!!
Wake 190.5 19.5
55.5 - came in at 13.5%BF a low for the year I think.
Drank bkft – double.
Today’s
line up, squats first day 295; bench, still 185; flex 100; deep dips, maybe
handstands and/or leg extensions, rack it and run if no cramps or pain. Let’s
Go!!
YMCA –
Action
#1 – Squats
295 … 30/5 first day, think I should’ve added more, but go slow and strong.
#2 –
Bench 185 … 23/5 weaker. I used to love to bench. Could be the pushups, but I have
to do both.
#3 – shin
flex 100 … 88/5 foot placement better
and pressure not as bad.
#4 –
Dips … 66 deep and start low.
#5 –
seated shoulder press [machine] … 50 lbs 40/5 this was more therapy.
#6 – Ran
a solid mile on the treadmill. 5.5 mph first .75, then 6 mph the last quarter
mile.
Abs,
stretch, done. Just about 90 minutes.
*Kick
and stretch b/ squats; calf raises [various angles] between shin flex.
Pre-work,
beta-alanine, arginine powder blend. I don’t like the taste. I either need to
cut it more or concentrate it so I can drink it faster and get the taste out of
the way. Got a little stingle from the BA.
70913 [Tuesday #21] AM – Work. Update
and pull ups – wide and low, don’t bother counting. Had to rub left shoulder.
TU-GX later today.
Wake 190.5 20 55 TU-GX & aqua today. Back to
busy Tuesdays. Dropped – 2.
Good GX
sessions. Strong 1 more post GX.
Took
workout stack first, no wake stack til later. Banana, guilty pleasure and
spinach lentils wrap post workout.
(Dreamed
of Ches, then saw her double on the way to GX. Strange scene.)
Home –
iced calves, left knee and left shoulder. Shoulder still throbs. Thinking
sus-pushups tonight.
71013 [Wednesday #22] AM – Work,
Suspension pushups all night long then maybe intervals before celebrating Xave’s
21st.
Wake 191 19.5 55.5
5 HIIT
rounds, ate breakfast, hangin w/ Xave on bday. Sangria & salmon burger. 5
day.
71113 [Thursday #23] wake 190.5
24.5 52.5 unusually high, but
probably do to two cups of tea before bed. No work last night & wasn’t very
hungry. Work naturally – days off were usually reserved for chores. I think I can
lift today and go back and teach class.
July has been unusual… actually
since the end of May I’ve been drinking more than usual, which is maybe 2-4
drinks per weekend (not to get drunk) – but when one is generally have a drink
or 2 per month, it’s a marked increase. I’m sure there’s an effect but it’s not
profound and it doesn’t seem to be holding me back. There are a few more
parties this month so I’ll probably continue my moderate social drinking.
To the Y…
the plan, DLs, Thrusters, pull ups, pull overs, seated row.
Started confident,
but the grip started failing around the third set.
#1.
Romanian Dead lift – 225 lbs 34/5 8 max
#2.
Thrusters – 95 lbs. 32/5 [not sure if
this is an increase or not. Maybe just the weight.]
#3. Pull
overs – 95 lbs. 26/5
#4. Leg
curls – 180 lbs 43/5 12 max. [may have
done 195 at some point but, it will come soon enough.]
#5. Wide
grip Pull ups – 30/5 once again, the
story is the grip.
The grip seems to be an issue
which I expect will improve, the more I use it.
GX Later
today… less than 4 hours.
I need to coax more energy out of
this body!
Y-GX was
insane. I was tired but energetic, probably from the earlier workout. Drank lunch,
doubled as pre-work for GX, feeling like I wanna crash now.
71213 [Friday #24] am – home: It’s
like 2 or 3 am and I just discovered I had a nose-bleed!! Wha? Looks like it clotted
before it really got going… but for real/ I wonder what caused it. Good thing
it stopped on its own.
Worked on Episode II, maybe leg
presses and some incline chest work today and shoulder therapy. I’ll think of
the line up later. I think measuring day is coming up. I’m still too flabby. Maybe
I need more discipline, more intense training or less food!?! Or more patience.
I am seeing improvement, hope the numbers concur.
Wake
188.5 25% 52.5% - woke up too early,
stretched and fell asleep on the floor. Finally made it to bed and got enough
sleep to work tonight. Thinking Y for legs press, incline bench and calf work.
Need to get started. Sore from yesterday’s double.
YMCA –
Action
#1. Leg
press (inverted) – 450 lbs 65/5 + calf
press & raises.
#2.
Incline bench – 135 36/5 first time out for this
#3. Leg extension
– 225 [rack] 40/5
#4. Low
Pull ups – 30/5 tired
#5. Shoulder
press seated – 50 lbs… 50/5 [therapy]
Pre-work
formula Cr+BA mix, good stuff. Got tired early today, but after yesterday I understand.
Left shoulder soreness-to-pain… maybe suspensions tonight?
71313 [Saturday #25] –wake 191 22.5 53.5 Nothing over night
except nursing a sore left shoulder. Weight came back to normal. This was a
complete chill/chores day, although I did more chillin’ than chorin’. Made
juice though. Squash, kiwi, orange 7 cucumber – it really doesn’t taste too
bad. I hesitate to say it’s good, however. A calculated 4 day.
Today is the end of Session II –
need to get Episode II done. Subbing aqua Monday so my lifting schedule will
have to be adjusted. No time in the park. Ironically Ruggedness was about being
outside exercising, guess that’s how things go. I’m not complaining. I’ll get
to it when it stops raining so much… or when I feel like it.
I like what I’m doing now. Tempted
to go straight to 315 with the squats. The internal battle between patience
& discipline and impatience, I guess. I’m sure I can do five sets of 6 to
8, but I want to be sure my ligs and tendons keep up. 315 is no personal best,
so muscle memory will likely kick in. I’m probably not going as low as I could either.
I’d like to think I can hover at 315 for a while and get VERY comfortable with
it before I add 20 – 50 lbs to it. (I also have to make sure my trapz get used
to the weight of the bar and my obliques get used to it also.
I don’t want to lose my squat
strength over vacation. That’s my real concern. A week off will make me
stronger and heal me up.
Duck tonight.
Yeah. Done Session II, here comes
part three…
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