SESSION XXII – 40614 – 41914
Going into
session XXIII find myself in need of inspiration, so I looked back at last
year’s session XXII and pulled out some memories…
The following is
from April 7, 2013:
Okay;
so let me restate or possibly even refresh my goals: In three more years I’ll be
retiring from this gig. I want to be the same weight when I leave that I was
when I arrived (170 – 175). Of course I don’t want to wait three years to
achieve this. I want my weight to be well established, my health to be
immaculate and my body to be ripped, tight, strong and agile. I also want high
endurance, nothing like iron man, but pretty close.
Perhaps I’ll add a link. Going over this again, I didn’t
find too much to pull out. I can probably use last year’s strategies for this
year. Looking back reveals a cycle I have yet to break out of, especially when
it comes to running. I blame the changing seasons; I may no longer have that
excuse if I find a warmer climate in which to live.
40614 –
[Sunday #292] – Wake 190.5 – snooze.
Get up and do some moving calisthenics, not much, not even yoga. I think we’re
beginning a new session and new chapter. Started some pull ups at the gig. I
think I can be more forceful with them. The shoulder’s improving.
Upper body work at home, boxing with 6.5s – all types of arm
movements weighted.
40714 –
[Monday #293] – wake 189: Up and arm
swinging stuff, not really tai chi, but based on it. Yoga 3 sun salutations.
Norman arm raise & twist easy then harder. It was tough. 27 – 30 minute
walk to shop rite – I can do this from time to time. Cycling this eve and who
knows what else will come.
40814 –
[Tuesday #294] – wake 189. Morning
calisthenics. Then pkwy run/walk intervals. It was weak, but two miles anyway.
Headed to TGX – back to drinking N-O Xplode before sessions … trying to use up
the last container. Must not drink tea!!!
Elixir alternative & juice again. Awesome GX – more
coaching, leg work with ank weights, partially anyway. No bodies for Aqua..
opted out of squats. Chilled at home.
40914 –
[Wednesday #295] – wake 188 –
dynamic tai chi. 3 sun sals yoga – last 2 with twists, leg stretch. Gig:
reverse pushups 3 x 15 so far. (4 more sets of 15, finished with 105 total).
Nice, sore. Good aqua then leg press (cable machine). A little ruckus on the
way to the train… just a couple of dogs barking. Juice for dinner.
41014 –
[Thursday #296] – wake 188 E:
Movement exercises but no yoga or sweat. I’ll be doing that at the Y this eve.
Reverse pushups at the gig, sets of 10 (2 so far) should skip, but then again…
I shouldn’t – backing off is better. Got 30 pushups.
Came strong at YGX – had to push it, bring it, work it b/c I
was beginning to feel weak. I need to open up the esophagus for better
breathing.
Low cal eats before bed.
41114 –
[Friday #297] – wake 188 E. warm up
yoga 4 sun sals, bitstrips is back so I was slow to start pushups.
Reverse pushups – 16 +20, regular 20
Decent day – drove to Cape may. Pizza nite & drinking
rum.
41214 –
[Saturday #298] – wake up Cape May, some wake up movement exercises, but mostly
chillin.
41314 –
[Sunday #299] – wake up Cape may day 2: Chilled, walk along the beach, heading
home. May train this eve.
41414 –
[Monday #300] – Wake 191 – off the
weekend. Got things accomplished. Taxes, returned car, cleaned room, prep
clothes, some body movement. Spin this eve.
Nice dead lift routine 225 – 245 – 275 romanian. 300
standard 1 rep and hold, 2 sets. I think
I can get 315 next week. I need to re-start squats.
41514 –
[Tuesday #301] – wake 188.5: fastest
recovery ever. Later took a weight, 190.5,
14.5/ 59 – haven’t seen these numbers since last summer.
Some home work, some arm swinging and such and bends,
movement, mat presses… Then cardio sculpt @ Temple. Feeling strong. Left knee
feeling sore. New leg work putting pressure on it?
The bod is sore from yesterday’s work. Very impressed with
party weekend recovery. Let’s push the set-point back to 185, then lower.
41614 –
[Wednesday #302] – Wake 187!!!
Recovery continues. Questions – could this be due to turkey burgers and bread?
Or fruit shakes? Or N-O Xplode? Or simply the body changing.
Up early, dynamic T’ai Chi – for lack of a better
description. Yoga (3 sun sals), leg split stretch.
Gig – reverse pushups on bars – always tough the first day
back 15+5 (tough!) + 15 + 15 low & deep.
Kind of disappointed with the performance today, but on the
other hand I can use a break day after a day like Tuesday. Did some squats
post-aqua, bar & 135. 185 bothered the left trap, (no pad, but that
shouldn’t matter.)
41714 –
[Thursday #303] – Wake 187… 2d day.
Didn’t eat “dinner” – woke with a slight headache – did some movement, try to
work legs similar to how I swing the arms… most work on that.
Beans, kale, et al for breakfast.. the ‘ritual’ of taking
vitamins doesn’t seem as important to me lately. I’m planning to end this
practice when I run out, but that will take a while..
Gig – pushups, reverse 3 x 10 – standing lag laterals too. Pushups are tough tody – am I weaker or just
awaiting the surge.
Today was a WEAK day – Got thru the class, but it was tough
– that chest tightness. Check up not scheduled yet. Wonder if I’m “innervated’
(only to find out this is the wrong word.) elixir before bed – no dinner.
[actually I should call this ‘no meal after 9 pm].
41814 –
[Friday #304] – wake 188 – movement.
Yoga 3 sun sals, not much work.
Gig – Reverse pushups 12+10+15!+15 –
Temple Friday – good to be pushin weight: leg press 500-ish
full press 2 sets: 800-ish half press 2 sets. 1000 – ish static hold 2x just
under a minute. Should use a watch.
Seated calf raises can stack 3 45lb plates
Shin Flex 65 then 2@75
Static chest hold (Smith) 225
Forgot that “sick” was after me, that could be the cause of
the chest tightness. It felt clogged up.
41914 –
[Saturday #305] – Wake 190.5 –
dropped 1 early. Eat sweat work out felt a lot better after this type of
training. Took it slow. No chest pain, but the left knee… felt it and it held
up.
Gig – matching pushups (rev) & squats 15 ea. + 10 full.
Cheat Day: Quesadillas @ broad st diner & Beer at
Keanne’s birthday party. Iced tea & Mussels at North 3rd.
End of Session 22
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