Today starts Session III
71413 [Sunday #26] – AM – work Duck!
Some
squats & need to work duck squats and duck walks – got to lengthen thighs
above knees.
Wake 191 – got to double check the other
digits [of course I didn’t]. fam time – no exercise today. Guess this is the
break, although it’s been 2 days. It’s hot and muggy!!
Maybe
some pushups tonight and see how the shoulder holds up. Seems a bit stronger.
I need to stop being a punk and start
running again. Maybe even short ones! To the El and back?
71513 [Monday #27] wake 192.5
21 54.5 – no change. One gone. Suspension pushups in the
AM-gig-time. 6 HIIT intervals and wake – drank bkft – but kind of hungry.
Subbing aqua today. Maybe a few post aqua squats? Hot out, 93F!
Very
strong Aqua today. 13 people no after squats… maybe a little home work.
Rethinking my diet though. Probably 5 days between squats days… No more, like
10 I think, could be a good excuse to go straight to 315. I really WANNA!!
71613 [Tuesday #28] AM – work.
Occasional pull ups, but felt stronger doing them.
Wake 189 22 54? Wake up #’s are getting higher
as before bed #’s stay lower. Actually they are rising too, but not above 20 BF
yet. Probably weather and diet affected.
Headed
to double-shot Tuesday. I may need to eat more. Strong but mild GX – it was hot
so no need to go crazy. Aqua was the same. Left shoulder sore, but functional.
Maybe back to squats tomorrow.
71713 [Wednesday #29] AM – work:
suspension pushups – intermittently between comic strips. Thinking squats this
afternoon.
Wake 189 22.5 54 – Hot! 95F – slow start, drank
breakfast, pre-workout formula, 1 down today.
To the Y
– squats, BP, maybe dips but want to try grip work too.
YMCA
Session
#1 –
Squats – 315 36/5 max 11 3rd
set
#2 –
Bench 185 22/5 weak after squats
#3 –
Flex 100 100/5 – Is there a point when
this muscle stops growing??
#4 – EZ
Bar 3 finger deadlifts no weight.
#5 –
dips – body weight 66/5
#6 –
seated shoulder press 60 lbs 36/5
#7 – 1
mile run 6 mph
This was
a 6 day.
I was
told the bar I use to bench is 5 lbs heavier than I thought. So 185 becomes 190
and presto – I’m pressing my body weight (at least today.)
71813 [Thursday #30] wake 187 21.5 53.5 – expected drop, probably
not a trend, but if I can stay away from partying this weekend I could probably
send this fat weight south!
Final GX
at the Y today til Fall session. Left shoulder hurts – still functional, but
won’t be doing any heavy shoulder presses for a while. May have to chill on the
thrusters too.
Very hot
– good GX – random sleep throughout the day. Big sweat. Sore shoulder and right
foot… foot’s not that bad. Achy left wrist/hand too. I’m pretty jacked up.
71913 [Friday #31] Wake 185.5 20.5 55 [Correct on Chart]. It’s
the heat. Woke kind of strange @ 5:30AM – stretched – drank breakfast headed to
the y – deadlifts – very little shoulder pushing. Used tiger balm .. Yes!! More
later.
 |
| Every so often I get a big drop. I don't really know why but usually it's a day or two of very low calorie intake and then I bounce back and level out for a while. Main- taining the average at this point. |
YMCA
Session
#1 –
Romanian dead lift 40/5 230 hbar: best so far 2 x 10s to start – grip stronger
w/ 3 fingers grips b/w sets.
#2 –
Bent row – 140 40/5
#3 –
shrugs 190 30/5: This was heavy after the other stuff. Went for 280 to start!!
Yikes!
#4 –
Chin ups – smith 25/5
#5 – Leg
curls 195 20/5 hard ones
#6 –
Long stretches, no run, lunch @ Ruby
Tuesdays Springfield mall.
72013 [Saturday #32] – wake 189
21 54.5: Woke, juiced,
piddled – went back to sleep til afternoon. I’m no good before noon. Came in @
194 lbs, mostly liquids, but added at least 4 – 9 lbs to yesterday, but that
was a crazy heat related no-eating low. Maybe home-work tonight. No desire to
go out. Nice to be off, but plans failed so may as well have worked this
weekend.
72113 [Sunday #33] wake 188 19 56 – about 7 hours sleep.
10 HIIT
rounds – kicked my ass! Then some ab work. Drank breakfast. Celery juice has a
over-powering flavor. Sunday brunch, massage, sleep – hopefully, then work.
Back to bit-strippin’ [Note no massage.]
72213 [Monday #34] Pull ups, legs
later, probably squats. Waking with good #’s – 188 175. 57!! Y Next.
INJURY!!!
Left shoulder, during 190 lb bench presses. Got 9 in 2 sets… in better news,
320 lb squats 50 easy reps in 5 sets, 12 rep max. tried 370 lbs for size, got
three reps.
Leg
extensions 47/5 full rack + brick for the last round. [I was pissed about the
shoulder & took it out on the legs.]
Will
have to figure what I can’t do with the shoulder injury. More legs, more
running – rehab wt., bands, more HIIT – time to switch up.
I figure
two weeks of lite duty on the shoulder. More running, more leg work, might be
able to work by vacation.
72313
[Tuesday #35] wake 190.5 18 56. Day 1
shoulder injury rehab, possible rotator cuff damage, if not tear. Trouble removing
shirt yesterday. Trouble putting bandana on.. actually haven’t been able to do
it.
Ice –
heat – muscle rub & research & rehab.
Good GX
classes despite the shoulder. Iced when I got home.
72413 [Wednesday #36] wake 189
20 55.5: day 2 – icing shoulder, resting & repairing.
Random
body weight exercises with legs, getting up off the floor w/ no hands. Icing
shoulder. Today is a “4” day.
72513 [Thursday #37] wake 188
29.5 50.0 – odd combo of numbers. I attribute it to tea and staying
in yesterday. I’ll be out today – maybe walk to the Y and pick up transpass…
day 3 of shoulder rehab – iced, better ROM can touch the neck.
Random
exercise at home. 2 ice sessions, raised arm over head. Still painful, but it
moves! Progress, working on other body stuff. Get up off floor, leg/hip work –
HIIT w/ 1 arm. Still rather unenthusiastic about it… REPAIR!
72613 [Friday #38] – wake 190
29.5 50, lower post ritual.
Been
using the shoulder as an excuse (day 4) not to go outside and exercise. I can
legitimately use a week off though. So, the question is, when will I get back
and how strong?
Icing
the shoulder @ wake up & working the good arm and doing legs lifts, etc,
for about 20 minutes. I’m still doing some work.
Nothing over night as I have a
new preoccupation that keeps me on my ass most of the night. Hope I don’t
repeat the early 90s when I gained all that weight. Doubtful as the eating is
still way under control.
No shake
today. Finished up the lentil & beans and added salmon for din-din before work.
72713 [Saturday #39] wake 189.5
21.5 54 – woke iced shoulder, drank breakfast (day 5). End of
Session III – Very anticlimactic.
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