R2R SESSION II: 63013 – 71313

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 4^th 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 3^rd 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. 

This is the closest I have to an eval pic for this session.
That's my Framly in the pic at the annual Funky Luau. This
event added weight, but it metabolizes in about two days. I
Know this because I keep records. (Nerd style.)

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 21^st.

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…

 

R2R: SESSION I - 61913 - 62913

Session I [61913 – 62913]

61913 [Wednesday #1] Wake 189.5 24% Body Fat / 52.5% H2O … 3 – drank breakfast, chocolate mass gainer, pnut butter, spinach & fixins.

I think the lower leg tightness/near cramps come from enthusiastic jumping during gx sessions. Could be the calf raises/presses also. Stretch these more.

YMCA

#1 SQUATS – 275 lbs. 38 reps in 5 sets

#2 BENCH – 185 lbs. 30 IN 5 – struggled. I’m feeling kind of inadequate not benching at least my own weight, however, I have to remain disciplined, work my plan and progress as I will. I’m eyeing 225 at some point with multiple [more than 10] rep sets.

#3 SHIN FLEX – 95 lbs. 115 in 5

#4 DIPS – 66 in 5 – more fatigued, first time I didn’t beat the previous day. Looking to rock a century in 4 sets or less, then maybe I’ll add weight.

Followed by Yoga – first time teaching a class in about two years.

Yoga went well… Happy! Good combo; lift heavy, practice yoga.

Random item: My wake-shake makes about 24 oz, I drink 12 immediately and the rest after the workout.

Ingredients: whey protein, creatine, chia seed, oatmeal. Ice, fruit, coconut water, juiced (or whole) fruit & veggies (mostly spinach & kale). I’ve been doing this since March 18^th of this year, right after the Kid Stone incident. This is when the six began to emerge.

62013 [Thursday #2] AM – work

Recovering/relaxing GX-YMCA this afternoon. I should try to do some pull ups before class…

What are some of the “reasons” [excuses] I use to slow down or stop progress?

One that comes to mind is “over training.” Maybe it was a legit concern at some point, but now it seems like an excuse.

Solution – no scheduled breaks. What has happened in the past is my body/spirit will let me know what it’s time for a break; or situations, trips, duties, vacations – will require a break. In the past, after unscheduled breaks I’ve come back stronger.

At some point I remember thinking or writing about whether I could return to my 2004 upper body bench press weights. Overall, in cardio and lower body I’m more efficient. I want to see if I can modify this into a combination of Strength, Power, Agility, Coordination, Endurance, Reflexes (Speed) & Balance. I need to elevate every element and see what happens. I have to overcome the initial tiredness, and force myself into intervals, running and more climbing.

Wake 189.5 25% - 52.5% ACV [apple cider vinegar] before bed. Drank breakfast, fruit juiced & veggies.

Strong performance at GX-YMCA today. Two rounds of interval challenge wore me out… in two minutes. Just that fast!!

Salmon & spinach for dinner. Cheat night at the gig, and probably this weekend will be decadent.

62113 [Friday #3] – Summer at the gig.

My body is so delightfully sore these days, between pumping iron and stretching and body weight stuff, I don’t need to exercise overnight. However it makes for a longer tour. In any case I relax and contemplate this season of R2R.

 Fridays at the y have been awesome. I have to tell myself to wake up strong, get out early and hit some Romanian deadlifts, pull ups, straight bar dips and maybe some dumbbell presses… maybe inclines and/or some handstands [+ push ups? This didn’t work out so well last time.]

 Wake 189.5  25% - 51% low hydro lately, what’s changed/?  Off to  the Y. No NO-Xplode pre-workout today. Used it all week.

2 Rounds of HIIT Challenge to warm up – killer. I think it wore me down.

#1 – 225 lb Rom DL – 30/5 the grip is still holding me back. I may have to strengthen my grip before I add more weight. It’ll come along.

 #2 – wide pull ups – 25/5 tough but respectable. Got to get to 50+. There’s no adding weight to this one, just more reps.

 #3 – Pull-overs 95 lbs. 30/5 first time in a while!!

 #4 – Leg extensions – 240 lbs 33/5 This is the correct weight. I can stay here for a while. Got to make it feel easy.

 #5 – Overbar dips – 42/5 getting better but need to go deeper, chest parallel to the bar is my goal. I need a more stable bar however.

 #6 – assisted pistols 8 each. Basically I’m holding on to something and doing these. The balance and strength and control in the hammies still hasn’t come. I’m far too inconsistent with these.

 Slightly below average energy today. I’m going to make a scale for this. I think 1 – 10 is too much, 1 – 5 to small, so probably 1 – 7; more on this later.

62213 [Saturday #4] early wake up 189.5 – actually did some push ups and deep squat hip openers. Road trip day. One drink and ate wisely, but not much physical activity.

62313 [Sunday #5] wake 191.5. Up early, did some chores, had first egg-white omelet w/ raw fixins; pretty good. Back to sleep for several hours. Low energy day. [A day like this would probably be a 3. I stated strong early but ran out of things to do so I went back to sleep. Maybe should’ve eaten more. But I needed to get some sleep for work so I think it worked out.]

Did some lifting around the house for triceps & shoulders, did some stretching. Some other activity my occur before work. Body looks good, but sore. Energy is slowly building. Still low energy day. Managed to pump some iron and get several tasks accomplished. Probably train some at the gig… suspension most likely. Squats tomorrow? This week looks normal.

First 10 days of weight tracking. The trend from the last year
continues. I'm rockin the high 180s- low 190s, and lifting heavy.

62413 [Monday #6] – AM – work; Can’t bring myself to train this morning as I plan/imagine my afternoon workout… Squats, bench press, shin flex, dips – maybe add a fifth and jog a mile after, if I can get a treadmill.

Wake 190.5  21%  54.5%:

3 rounds HIIT before breakfast, which I drank. Then a double. Y, today. Rain today, but I feel strong right now. 6 Day on a 1 – 7 scale.

YMCA Action

#1 – Squats 275 – 45/5  10 rep max: Closing in on 50 reps, but think I should be able to go deeper. Maybe not be so fast to add 20 – 25 lbs once I hit 50. Maybe I should have a few 50 rep days.

#2 – Bench 185 – 32/5  10 rep max. – getting stronger again and bigger in the upper body. Old shirts are getting tighter. Shoulders are hanging in.

#3 -  Shin flex – 100 – 60/5. This is the right weight, just have to get used to the pressure on the top of my feet.

#4 – Dips – 100/5 25 rep max. Finally got to 100, now I have to dip lower and slower. More deliberately.

#5 – Handstands 5. Barely held for 3 seconds. These really should be pushups, but later.

#6 – one mile run, with a .25 mi walk. Need to be able to run a solid mile [6-7 mph] after doing all this.

#7 – Abs work

#8 – Leg stretches, deep runner lunges.

Out – 105 minutes.

Body items: left knee is tight with twinges of slight pain, but stiffness makes it tough to run, however this didn’t affect my  squats power. Left shoulder is tight when raising it to drink for instance. I get a massage this weekend.

Recovery: brewer’s yeast and BCAAs

Pre-work NO Xplode – finished the bottle before the end of the workout this time. This seems like a good way to start the day.

62413 [Monday #6] – AM – work; Can’t bring myself to train this morning as I plan/imagine my afternoon workout… Squats, bench press, shin flex, dips – maybe add a fifth and jog a mile after, if I can get a treadmill.

Wake 190.5  21%  54.5%:

3 rounds HIIT before breakfast, which I drank. Then a double. Y, today. Rain today, but I feel strong right now. 6 Day on a 1 – 7 scale.

YMCA Action

#1 – Squats 275 – 45/5  10 rep max: Closing in on 50 reps, but think I should be able to go deeper. Maybe not be so fast to add 20 – 25 lbs once I hit 50. Maybe I should have a few 50 rep days.

#2 – Bench 185 – 32/5  10 rep max. – getting stronger again and bigger in the upper body. Old shirts are getting tighter. Shoulders are hanging in.

#3 -  Shin flex – 100 – 60/5. This is the right weight, just have to get used to the pressure on the top of my feet.

#4 – Dips – 100/5 25 rep max. Finally got to 100, now I have to dip lower and slower. More deliberately.

#5 – Handstands 5. Barely held for 3 seconds. These really should be pushups, but later.

#6 – one mile run, with a .25 mi walk. Need to be able to run a solid mile [6-7 mph] after doing all this.

#7 – Abs work

#8 – Leg stretches, deep runner lunges.

Out – 105 minutes.

Body items: left knee is tight with twinges of slight pain, but stiffness makes it tough to run, however this didn’t affect my  squats power. Left shoulder is tight when raising it to drink for instance. I get a massage this weekend.

Recovery: brewer’s yeast and BCAAs

Pre-work NO Xplode – finished the bottle before the end of the workout this time. This seems like a good way to start the day.

62513 [Tuesday #7] – AM – Work. One week in. relax, update.

I wonder what will happen by not training overnight. I’m getting some solid workouts during the week & making good strength progress. I can always go back. TU-GX this afternoon.

Wake 191 19% 56% - good wake up numbers. Typical Tuesday, wake up with no time to do anything. Drank breakfast, headed to TU.  – double. Iced left knee and heat rubbed left shoulder before bed.

Strong GX with good energy left for aqua box. Woohoo!!

62613 – [Wednesday #8] AM – work – Recovering from GX as usual. Not much going to, ‘cheat night’ no salad.

Wake 191 20% 55% - good wake numbers. Double. 3 rounds HIIT Challenge – I can take all summer for this. I do feel better when I do it though – but starting is hard. Drank breakfast; chocolate, pbutter, kale, strawberries, etc. Got to make it to the Y. I was teetering as to whether to go or not. This is an example of a ‘5’ day [1<7 scale]. Felt like I didn’t want to go, but pushed it. Low – mid energy. Humid, almost gloomy day.

 YMCA

#1 – Romanian deadlifts – 225; 36/5 the grip has become stronger. Kicks, farmer walks [20 lbs], bend hammy stretch between sets.

#2 – wide grip pull ups – 30/5 … progress

#3 – Pull overs 95 lbs.; 24/5 this was a drop in reps – probably an indication of my low energy.

#4 – leg curls 180 lbs.; 33/5 same as last time.

#5 – Seated row 135 lbs. 40/5  not a bad showing, still looking for the right weight on this one. I can probably increase next time.

Didn’t do any above bar dips, b/c smith was being used, and left shoulder – but maybe it’s just an excuse. Left shoulder seems to affect military type presses and it needs to heal. I want to add military presses to one of these sessions. I’m thinking they’d go well with leg presses day.

Felt kind of weak today. Hot, humid and rainy. Worked up a good sweat though. Stretch legs – feeling the hips opening, a bit painful, but hopefully will lead to increased flexibility there. Stretched abs on the swiss ball, then out.

Recovery, BCAA & Brewer’s yeast, banana and trail mix. Maybe the 30 – 60 extra minutes of sleep cost me. Got to wake up strong every day. I need something to do daily.

Iced left shoulder, then heat-rubbed it. Grilled cheese w/ raw ingredients for dinner. Wasn’t very hungry post workout. Got to bend knees more and more often. Left knee stiff, but not sore.

Thinking about adding biorhythms chart in here, but I don’t know whether I should do it pre or post – if I looked ahead would I be influenced by what I saw? I’m still trying to devise a scale to accurately describe my days.

For instance a 1 day would be unable to get out of bed. Too sick and tired to get anything done, even at home.

A 2 day would be too sick to go out, but working out at home intermittently.

A 7 day, is pure power and energy. Up and energetic, and breaking records at the gym, or if not at the gym everything is going my way. [however, these are to describe workout days.]

So far I’ve had a 6 & a 5 day… I’ll get this together.

 

62713 [Thursday #9] – AM – work. Taking August off from protein and creatine? Simple wrist curls, left hand tight, cramp-ish.

Wake 190.5 17.5 57% very good wake #s. Not bad for pep & cheese, salad & various fruits & nuts over night and no exercise.

 Woke ok. Stretches and some squats for about 30 minutes or so. Hit a double as usual. Y-GX today. Drank bkft. Pretty standard Thursday so far.

 3 Jump rope intervals. 60 secs. On 30 off, before class. Good GX, just 2 ppl in class. Thinking it’s a 5 day just b/c of weather and my energy is lower than normal. Nite off, so chores, maybe a bit of home work. Left shoulder still sore.

62813 [Friday #10] – Wake 189 20 – 55.5 either my waistline’s getting smaller of the elastic in my boxer briefs is getting looser. Nonetheless they are still tight around the thighs. Measurement day comes in about a month, we’ll see then. [*smaller waist makes belly look bigger. It’s still Chunky.] Morning stack, ate bkft [raw egg-white omelet.]

Got a meeting in media today and early Friday workout at the Y. Leg press etc, maybe toss in some front squat thrusters and catch up on the over bar dips and some power cleans. Oh yeah, save time to run a mile & stretch.

 Speaking of… tried some shea butter on the sore spots, lf shoulder, which feels better and lf knee – also a bit better, but we’ll see after the run.

 I think my current regimen is pretty productive. I’ll add & subtract exercises as necessary, but the basic 50 rep in 5 set strategy seems sound. Although it’s taking me a while to get to 50 reps of a 185 lb bench press, I can envision myself hitting 50s with 225 possibly by the Fall, barring any unforeseen setbacks.

I think August is the month I’m going to cycle off the supplements. Its vacation month, so we’ll see what happens. What I expect is to find the protein is the primary source of the weight/mass gain, and lose a few pounds, but as always… we shall see.

A 7 Day is a 6 day without pain. I’ll give this day a 6.

YMCA – work

 #1 – Inverted leg press: 450 lbs 60/5 + calf presses and standing calf raises + farmer walks [2 10 lb plates] b/w sets for grip training.

 #2 – Thrusters & power clean practice. 65 lbs. 40/5 steady 8 sets, first time. Add 10 lbs next time. Bounce stretching something between sets. [*Ballistic stretching is not recommended, however I’m doing it in a more controlled manner.]

 #3 – Overbar dips – 66/8 body weight [I may have to demo this to show you what I mean. I’m trying to get strong enough for muscle ups.] I was able to get a little lower.

 #4 – Leg slide press – 275 60/5 add wt next time. Plus calf presses [toes in/out alternate].

 #5 – Low pull ups, neutral grip, L-posture. 30/5 (steady 6).

 #6 -  1 mile treadmill walk. Sore left knee and fatigue kept me from running it.

 #7 – Floor touch stretch, standing on dumbbells. 3 sets of 100 [I think these made my obliques sore.

 #8 – Core stretch, leg stretch, sivasana & out. Obliques are screamin!!!

BCAA recovery, NO-X pre +  regular pre-work stack. Blackened duck salad at Q’s. I could use that massage now!! Casein shake post [@ home] – out dancing and one beer later that night.

62913 [Saturday #11] – Wake 190.5 20 55.5 woke with stiff neck/trapz – left side. Stretch 7 heat rub. Can’t wait for massage. Thinking YMCA today, chest and back work, maybe light legs – work tonight. Forgot to mention dessert last night @ Silk – apple pie and some kind of ice cream.

 This is looking like a 4 day. Didn’t go to the Y, although it’s not too late now. I did a lot of sleeping and meditating & stretching. After 5 days of lifting and aerobics classes maybe today should be as it is. They say we can’t catch up on sleep, but it can catch up on us.

 Managed some leg work, squats & weight vest (new standard) kicks, stretches, shoulder rehab/therapy work. Thought about upgrading to a 5 day but the energy never came and I never went out. This pretty much defines the 4, middle of the scale day, or chill day. Maybe a 3 day would be no exercise at all, b/c I was blah, not b/c I was out doing something fun. Can’t blame the weather for this either, it was a lovely day.

I’m going to call this the last day of Session I, since June 30 is a Sunday; it’s a good day to start Session II.

PS: This year the blog will be subject to much editing and additions. Pictures, charts, videos will possibly be added later. Be sure to check out the Gateways to Health Page. Thanks.