SESSION XVI –
60114 – 61814 (Extended Final Session)
60114 [Sunday #348] – 184.5
– The sickness is taking its toll. I know when weight drops it’s real. Mostly
hydration, but appetite too. This may be the start of a new session #26 perhaps? The last one for sure. Today +
17 more and I start The Long Road Back. might as well start assessing this
year. On paper it might look like I dropped ten lbs, but I’m starting June with
some kind of Bug, so it’s not authentic.
The Bug is
subsiding. I may get to do some home work after the gig.
What were my
goals? Return to ruggedness – I’m not
sure the theme was accomplished. I’ve actually felt weak most of this last
300-something days. A more humble approach this time.
I do want the
three way combo of aerobics-calisthenics-body weight work & weight lifting.
I still want it all, including that stunning physique.
Maybe my biggest
goal was losing weight, but NO, I laid them out twice… somewhere. Perhaps by
the end of this year, I will have found them and posted. Many of this year’s
goal will carry over to next year, as most of my goals are perpetual.
60214 [Monday #349] – Wake
186 – The battle continues. Adding weight is a good sign when battling a
bug. Woke & did some movement stuff for about 20 minutes. The energy is
sub-par. I was sleep before it got dark, certainly before 21:00, up at 4:00, 7
hours sleep, it was a decent nod too. What will today bring? Maybe some gig
work. Temple tomorrow … no YMCA classes today. It’s still a long road back.
Gig: 20 rev
pushups, fairly easy +20 more.
Bug battle –
gargle warm sea-salt water, ACV shot, throat not as sore, but coughing still…
cough drink water… this is the pattern that’s emerging.
*NOTE – The
trail mix doesn’t have the same je ne sais quoi as before vacation. Has my
taste changed that much or is the nut store selling “different” stuff, meaning
not as good?
Still coughing
and drinking. Y today or outside? Leaning towards outside… might be the only
good day this week.
Park work: warm
ups, but did mostly lateral skips around the bases, 5 laps each direction,
9left lead, right lead) wore my ass out. Interested in the hip’s feelings as far
as hip impact and muscle response. Guess I’ll find out tomorrow. Pre-ouch!!
Trying to be rugged!!
60314 [Tuesday #350] – wake
186.
Bizarro dreams
about Zurich. Anyway seems like we made headway against the bug. Oh, woke tired
and took an extra 30 mins. The sweats came w AM tea – good sign. Gargle w/ warm
salt water, shot of ACV, big breakfast, sore throat subsiding, runny nose…
(Post nasal drip). Super sensitive to cleaning solution (at work). Other than
head, nasal & throat challenges the body feels strong, energetic and well
rested.
I thought/hoped
this would be a 24 hour thing. To a degree it was, but there’s the aftermath
(like after an earthquake.)
TGX was the
bomb!! Symptoms cleared up for this and aqua box.. and they returned after.
Sneezing & runny nose, but the body-aches and coughing are gone.
To track the
course – good workout day Thursday, body-aches (legs tight) & tickle in
throat and sluggish and tired feeling, Friday. Coughing and sore throat
Saturday. More of the same Sunday & Monday. Tuesday PND & sneezing (Not
exact about Sunday.) Coughed after remembering coughing symptoms.
60414 [Wednesday #351] – wake
184.5 – I think this is more legit. Bug symptoms subsided, took an extra 30
mins snooze. No exercise this AM. About 7 solid hours of sleep. Breathing well,
swallowing well. Nose is back to normal so far. I can feel the… (damn,
interruption!)
Reverse
pushups.. back to this @ the gig… 11
I think, Temple
legs today… make it happen. Might as well & I can work upper body at the Y
on Friday.
Did one set of
rev pushups but made it to Temple Legs. Needed some extra warm up sets on the
leg press but did 3 solid static sets @ 1000+ and the usual stuff. I’m ready to
get back into squats – so mark that down for Friday.
Bug symptoms
returned after lunch. Don’t know what that’s about.
TEMPLE:
Press - calf raises – shin flex – static squat up –
static press an hour.
60514 [Thursday #352] – wake
184.5 legit! Eyes opened at 3:21 no alarm and an hour later, it was raining
so back to sleep. Good bkft (T-burg) then to the Y for old school chest work.
Bench neg
blasts, slow descent then strong push 5 sets.
100 lbs – 12x
110 lbs – 8x
120 lbs – 8 x
progressed to 140 lbs which puts me close to my stated max (150) but I felt
strong and the shoulder held up magnificently.
Incline press
neg-blast – started w/ 10’s and went to 25’s (5 sets of 8)…
Bent row 25s (4
sets of 12 – 10)
Seated db shoulder
press – by this time I was tired. The strength may be returning and I need
endurance to return as well.
Let me keep this
up through the fall. I want my chest back!!
Something
changes while I was in Zurich. I can’t put my finger on it, but the results
seem to be breaking through the weight (loss) plateau I’ve been on, and a
different kind of attraction… maybe I’m friendlier, maybe… and maybe I see
people differently.
60614 [Friday #353] – wake
184.5 woke 4AM – got up a bit later, ran one mile – walked 1 – kind of lame
but oh well. Bean & veggies bkft – cut grass, eat again bkft II then YMCA –
legs & back – various errands.
OLD SCHOOL YMCA
Squats start 140
– 190 super deep and slow.
Single arm rows
(DBs) 3 x 8 about 65 lbs.
Front squats,
very light
Bent flies 35s
Preacher curls
ez bar 25s were tough
Triceps press
& reverse grip pull downs
Leg X max 210 x
10 (Give Mike props for this.)
60714 [Saturday #354] – wake
186.5 – The falafel wrap just sat in my stomach. Had what seemed like an
endless beer (Me’shell concert world café last night) . dropped 2 this AM &
1 sun salutation. Home run today 2 early
and 2 at work. Body’s recovering from wt training – feels sore, feels good.
Steak dinner at
Mike’s… recover ensues… ate too much, but let’s see if this turns into weight
or how much.
60814 [Sunday #355] – wake
188 – steaks and beers @ Mike’s. I my have eaten myself into a hangover…
dehydration type. So, short amount of sleep. Small bkft (almonds, blueberries,
honey) no tea. Want to lift at the Y after work. Cycle pump tomorrow. Let’s
beat the headache!
I’m up almost 5
[4.5 lbs] from eating and drinking. I think I got my set point down to about
187 – we shall see where the weight settles by Wednesday. Also the weather is
warmer and that can work in my favor.
Weekend eats are
already beginning to metabolize – had salmon salad for lunch/brunch – psyching
myself for chest work at the Y. I think I can start with the classic 140 lbs
(bar +2, 45 lb plates) just remember the tempo, down slow and up strong. I need
to internalize that pattern.
Maybe chest,
triceps, upper back? shoulders? I should have enough time. Will hold off on
flies, etc for a few weeks – on, more biceps too. I want my arms back!!
This day is in
the books. Didn’t start out as strong as I thought I could. Had to drop from
140 to 120 first bench press set, but made it back to 140. Remember leave the ego!
Incline bench 5
sets (same with BP)
Flat flies,
incline db press (40s)
Biceps super
set: Alt dumbbell curls & EZ bar standing curls. (15 each)
55 lb db pull
overs
Triceps cable
extensions
Relax, stretch
& done… 60 minutes.
60914 [Monday #356] – 185
35/48; weekend metabolized earlier than expected. Early exercise working on
burpess again. Two rounds of 5, proper burpees too. A few other wake up
exercises. That funny feeling you get when you wake up Monday morning then find
out later, it’s raining.
20 “normal”
pushups on the bars.
YMCA –
Deadlift,
standard 225 – 275 – 315 solid single lifts. Felt in the left hip area. Got
some Romanians, multiple reps, military press (5’s) bent barbell rows 25+5’s
61014 [Tuesday #357] – wake
185: woke up today with the alarm and hit the snooze. Got 7 hours but felt
tired and sleepy, I think it’s the weather. TGX this afternoon.
We were
sweltering in the session today. Small eats at home.
61114 [Wednesday #358] – wake
185 28/51: Not much doin @ work. A few rev pushups. Headed to they Y, upper
body, chest 7 back, bis 7 tris.
YMCA
Chest/legs/bis
Flat bench; 1:
120x10 – 2:130 x 6 – 3:140 x 6 (2 sets)- 5: 150 x 3 (2 sets)
The point is I
reached my max quicker than I thought. My mind shift now is think reps & tempo
and not weight. I must be able to do at least 10 slow descent & quick up
reps at 150, then add.
Incline 100 lbs
3-4 sets. Inverted leg press & calf press 6 plates. Did not feel strong,
left inner hip.. (inside).
Preacher curls
70 lbs ez bar seemed to get stronger in later sets. Must curl 2-3x a week.
Military
press-squats use the bar but don’t squat as far. Left hip ish is preventing as
well as shoulder recovery. Work my way down before putting weight on the bar.
Not yet strong enough core.
Reverse grip
barbell (bar only) curls.
61214 [Thursday #359] – wake 187 – kind of shocked, but I’ll
pretend it’s muscle wt. chores today, considered a run, but will save myself
for the YMCA.
YGX – was
intermittently strong – need to work on endurance, but I realize it’s not my
workout.
61314 [Friday #360] – wake 187 26/52 – got numbers, usually
means a drop is coming. If so I don’t expect more than 2.5 lbs.
Measuring Day
Torso in cms
|
June 13, 2014
|
April 29, 2014
|
June 15, 2013
|
Top
|
96 cm
|
99 cm
|
100 cm
|
Middle
|
91 cm
|
93 cm
|
91 cm
|
Bottom
|
95 cm
|
97 cm
|
94 cm
|
Under
|
97 cm
|
98 cm
|
97 cm
|
Basically I’m
returning to where I was last year. Also I’m 3.5 lbs lighter than last year
(190.5) which suggests more muscle, less fat… or at least less fat.
June 13, 2014
|
March 15, 2014
|
|
Shoulders
|
120 cm
|
120 cm
|
Chest
|
103 cm
|
104 cm
|
Glutes
|
104 cm
|
105 cm
|
Chest is 1 cm
smaller, but is 1 cm thicker… not significant, especially over 6 months. I’m
pleased with all these numbers and the direction the weight, the look, the fit
of clothes and the comments/observations. (Two people at the Y mentioned more
muscular upper body.) I want more endurance, strength and more and quicker
healing and regeneration of injured parts.
Now – temple
legs!!
Leg press drop
sets this kicked ass. I have no idea how much weight or how many reps. I just
know ya need 2-3 ppl to pull this off, literally and it killed. (about 700 –
300 lbs) 3 sets. 1000 lb static holds, 3
sets. Seated Calf raises, shin flex 9max 75 lbs) smith floor press & hold.
Close grip press, 135 lbs, 5 reps.
Good workout
day!!
61414 [Saturday #361] – wake
188!! Was it the turkey burgers yesterday? Or is this a weight gain trend?
Measuring day was satisfying. Weight could be muscle b/c pants are still loose
and body looks tight. Special YGX sub session today 9AM!! Let’s see how that
goes. Haven’t been running in a while since the lame one-miler, but that was
right after the bug.
Easy class lots
of de-conditioned members so I did more coaching and encouraging (and
lecturing) than demo, this is the way it’s supposed to be anyway. I still need
more endurance. I need an endurance – spec forces day. Looks like Wednesdays.
Post YGX
Bench press can
start at 140 x 8 … went to 150 & dropped reps dramatically. More focus.
Incline 90 lbs was
weak, left shoulder played up.
70 lb preacher
curls were no problem 10 reps – went to 80 lbs.. ouch11 it may be a while to 85
lbs.
Maybe the deep
squats should be part of spec forces Wednesday. I think I can go from 10 to 1
but I must go deep and slow. Same for pushups. Speed is NOT the goal.
Muscle gain –
upper body was noted, second time this happened at the Y. significant feedback.
61514 [Sunday #362] – wake
190 E!!! food ate drink at Rich’s, Matt’s graduation party however I lifted
yesterday too. I figure 2.5 of the 5 lbs I gained in the last few days are from
food and beverage.
3o minutes of
movement/aerobic training at wake up.
Work was chill,
after work was dead. Got much sleep. Very low energy and no exercise. Just
following the body. Got to recover from last week. Going to return to juice
snacks, no protein mix, but maybe. I’m at no shortage of protein. Maybe here
and there but the last weight gain experience taught me a lesson. If I ever
need to gain I’ll know what to do.
61614 [Monday #363] – WAKE
188 35/48: headed back down after recovery evening. Next year I must note recovery
days to see if I can detect a pattern. Most likely recovery days come after a
lot of activity… traveling, eating & drinking and socializing.
The last several
hours … like 24 have been low energy. I surmise my body is metabolizing the
consumption of the past week. Can I get back to 185 – get my shirt – and get
down to 180-ish by year’s end AND keep getting stronger and gaining muscle?
YES!!
Body’s in purge mode. A triple so far. Kind of tight
in the solar plexus getting up the steps. Did 2 sets of reverse pushups, about
10 each. Don’t know if I’m getting a caffeine headache or an
‘I’m-thinking-myself-into-a-caffeine-headache’ headache.
YMCA
Romanian dead
lifts & dips 140 lbs 10 – 5 [after I start my run this noob decides to get
on the dip apparatus, so I had to wait. It annoyed me, but made me stronger.]
Then 3 sets of 5
@ 210 lbs.
40 lb flat
fly/press 3 x 15!!
Seated shrugs
40s 3 x 16.
EZ bar preacher
curls 80 lbs 3 x 5 – (but cheatin’) this is the weight I need to overcome to
get results. I almost feel I can do this daily, but every other day… leave the ego!!
Spin was great…
I’m toast.
Home run today.
Expecting a lb or 2 drop. Won’t be mad if I don’t get it… but I should get back
to 185, then push down more. Meatless day (I think.) yeah, I can’t remember
having meat today.
Post exercise
fruit smoothie – no additives. I suppose I wasn’t sleepy, it took a while and I
didn’t realize I was sleep for some time.
I look pale in
my video clips, but the back looks ripped!!
61714 [Tuesday #364] – wake
188 32/49 – I expected a drop, but I’m not mad. It might take a while for
the metabolism to kick in or the weight to realize it has to go! Lamb &
eggs frittata for bkft. No AM exercise, I’ll get mine @ TGX this afternoon.
Got to work
hungry. Glad I pack snacks.
I have to come
up with 7 ways to evaluate my day.
1. General
Feeling
2. Energy Level
– like to I pass out on the floor after an exercise session? Do I not get out
of the house certain days?
3. Elimination –
is the body in purge mode? Am I sick? Food poisoning, over eating, etc?
4. Nutrition –
meat day, non-meat, did I eat junk, out drinking etc.
5. Sleep quality
– good, deep, restless, bizarre dreams…
6. Mental –
7. Health – am I
injured, fighting off a bug, feeling off for some reason…
Oh yes – started
today with tea after going two mornings without an AM cup. This makes a
difference… or does it?
What will today
bring? Tomorrow ends this Episode… the long road back starts Thursday… day 1.
TGX was
moderately strong for me – participation is light, but heavy on the coaching.
Not sure whether my coaching is due to experience/maturity or just being tired
and sore from the weight training.
Left knee –
twinge
Left inner hip –
sore
Right ankle –
feel it sometimes
Breath 80-85%
61814 [Wednesday #365] – Last Day end of an okay year. HAPPY NEW
Year Tomorrow
Wake 188 25/53
YMCA
Special Forces
120 lbs squats, 10 – 1; 1 – 10 squats & pushups 17 minutes. No shoulder
issues, deep squats.. this was the warm up.
Bent bb rows 4
sets 120 lbs.
Bent flies 25s
& 30s 4 sets.
Front shoulder
raises 20s
Standing military
press 12.5 each side
EZ preacher
curls 80 for 2 sets to failure then drop to 70. 80 is getting easier, but I am
still cheating it up a bit.
Upstairs
Leg curls 150 4
sets
Triceps push down
– 60 & block (on Lat machine)
Leg cable work
360 degrees.
Concluding this
year with Warrior Wednesday … hopefully a start of a tradition, unless I pick
up a Wednesday class. Feeling good about today. What is sore isn’t very sore.
End of session 26, End of Year 3... Let's keep going!!
The Long Road Back (<-- click here for the next blog)
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