Session VII: 90416 – 91716
Interesting start to
Session 7; I worked the holiday weekend and then took 4 days off. Three of
those days I slept for close to eight hours and extended the fast (more or
less) into my workouts… and didn’t feel hungry or week. Good experiment for my
future lifestyle. Although I probably should get into the gym earlier… I was
going late in the AM… about 1100.
It was also a very social
week, dining out every day except Friday. What are we to conclude from this???
The balance of rest, exercise and decent nutrition remains the key. I didn’t do
much extreme walking this week, no
running and no cardio classes. What might have happened if these elements were
added? The weather was rather mild, almost cool for the first part of the week
and then blazed out from Thursday onward. I’m not as convinced that the weather
has much to do with weight loss, however it does have an effect on my energy.
Saturday I began a new AMX
routine; very much body-weight oriented featuring scales, squats, crawls, more
powerful pushups, as well as kicks and twists and balance exercises. Sept 10
was the first day. I am intending to
make this a routine until the end of my countdown in Philly. This should be
maintainable during the week in Los Angeles.
At the end of the week,
losses beat out gains by a lb., and we’re once again beneath the zero line…
just .2 lbs below where we started.
Day
|
Sunday
9-4
|
Monday
9-5
|
Tuesday
9-6
|
Wednesday
9-7
|
Thursday
9-8
|
Friday
9-9
|
Saturday
9-10
|
Ave.
|
Weight
|
183.4
|
182.6
|
181.4
|
180.2
|
181.2
|
180.8
|
180.8
|
181.4
|
Body Fat %
|
16
|
15.7
|
15.6
|
15.3
|
15.6
|
15.4
|
15.4
|
15.5
|
BF wt.
|
29.34
|
28.67
|
28.3
|
27.57
|
27.72
|
27.84
|
27.84
|
28.18
|
H2O %
|
61.4
|
61.7
|
61.7
|
62
|
61.7
|
61.9
|
61.9
|
61.8
|
H2O wt
|
112.6
|
112.66
|
111.92
|
111.72
|
111.8
|
111.91
|
111.91
|
112.1
|
Muscle mass %
|
43.6
|
43.8
|
43.8
|
44
|
43.8
|
43.9
|
43.9
|
43.8
|
Muscle wt.
|
79.96
|
79.98
|
79.45
|
79.3
|
79.37
|
79.37
|
79.37
|
79.54
|
MM:BF
ratio
|
2.73
|
2.79
|
2.81
|
2.88
|
2.86
|
2.85
|
2.85
|
2.82
|
Annual
average: 180.3 Monthly (September) Ave: 181.6 weekly average 181.4
90416 – [Sunday #78]: wake 0400 – vivid dreams. Trying to explain
someone’s behavior and choices to their family.
AMX – the usual.
Round I: [N] –
Tea –
Weigh in – No
change over night.
Bkft – chicken
soup.
Round II: [BFF]
–
No lunch – No
hunger.
Blowout stack –
Round III: [N] –
Feel energetic.
Headed to Clark Park.
Tea at Green
line to kill some time.
Apple –
Clark Park
workout w/ Dan – bench jump, killer warm up, but mostly worked him him. Some
pushup demos and squats.
Walk to City Tap
for the final sundae. Salmon dinner and dark beer.
Ride home.
Tea –
Weigh out – same
Zero change.
Maybe I can knock some off tonight. I
wasn’t hungry after finishing the trail mix.. about or before 1100. 5 hours
later I worked out a little, then ate before 2000, so okay. OT tomorrow. ACV
before bed.
90516 – [Monday #79]: Labor day.. wake 0400.
AMX – mostly
abs/core to start – chair yoga stretches and some pushups for shoulders.
Tea –
Weigh in [-.8]
stuck scale… 2nd opinion. Cool day.. nice breeze. Hint of fall.
Bkft – lentils,
egg, cheese,
No scheduled
training today.
Gig – round I:
[N-SF]
Round [N] –
Home… apple
& Tea.
Nod – despite
the block party’s bad music, & bad DJ… ugh. Wake and…
Round III:
[N-SF] –
Meal – p-butter,
blueberries, cinnamon and honey.
Round IV:
[N-ish] – But odd timing.
Tea – ACV
Mellow holiday
101 days. The adjustment may be tricky.
Weigh out 183.4 [+.8]
Another day I managed on breakfast, trail
mix and no lunch. Maybe because my mind knew nothing was open on the holiday,
(although Wawa and 7-11 were open). Anyway, no large meals today. 2x tea and a
decent nod. Practice retirement this week and when I get back to the gig shyt
gets real. 100 days start tomorrow at 1500 hrs. I’m excited!!! Can I manage a
run tomorrow before breakfast? Can I even get out of bed before sunrise? Good
night.
90616 – [Tuesday #80]: wake 0730… long sleep and lots of sleep
b/w yesterday and today. Seems like a sunny cool morning. Did I think I was
gonna run? Ha… I turned those alarms off so fast. What kind of a retiree will I
be? Will I follow my vision? My quest? Whatever that might be. Anyway –
Round I: [N] –
Round II: [X-N]
– Back to back – matter flow. Got Yoga (instructing) at the Y today, so a
little more practice b/w now and then.
Weigh in –
[-2.0] – two pounds down.
Bkft – cottage
cheese and blow out stack –
Note – No
vitamins or supps yesterday. Did that have an effect on the detox? Will have to
keep this in mind.
Ride to the Y…
Round II: [N] –
wow 3 before noon. Something’s up. Change in the weather or day off? Or no
lunch for 2 days?
YMCA – Yoga:
Good class. Went well. Good feedback.
Hest work after,
dumbbells and cable work.. short and strong.
Short. Hungry!!
For real!!!
Post protein
drink. Ride home.
Home – beef
burger, spinach, shrooms.
Round IV: [X-L]
–
Round V: [ X-P]
– detox..
Applebees, steak
salad, iced tea… w/ Bobbi Booker
Round IV: [Q-P]
– lots of iced tea. Lots of Peetox..
Wasabi peas,
dark & stormy at home.
Up late. Weigh
out 181.4 No difference [zero]
Protein salad
and lots of iced tea (w/ saccharin). Is that the secret.. or just being off
from work?
90716 – [Wednesday #81]: wake 0700-ish day 2 of 4 ‘stay-cation’
99 days out.
Round I: [N] –
AMX not too
strenuous. I feel yoga class from yesterday…
Tea –
Weigh in 180.2
[-1.2] – apparently the free-flowing iced tea cleared me out. What I call
peetox, in addition to sunshine and yoga. No long walks or heavy lifting or
extensive workouts. It’s mostly eating or lack there of. I didn’t need much…
gonna hit the Y for proper legs and then maybe get nuts and Tim’s show.
Blowout stack
and cottage cheese and almond and nuts.. walk to trolley.
YMCA – Legs…
and???
YMCA – legs –
pre-aminos and BY
Single leg press
90 – 100 – 110 – 140.
Band work and
shin flex (75 lbs) in between. More band work and leg extensions.
Fatigued quickly
and sweat came also. Post aminos and glute.
Ride home, met
up with Fam at la casa.
Turkey soup
meal…
Round II: [N] –
Tea –
Round III: [X-L]
–
Tim’s opening.
H20 cheese and chocolate kisses and dinner with the Fram. Cobb salad, dark and
stormy. H20 Home.. tea.
ACV – weigh out
182.4 [+2.2] Peetoxed out a pound. Water wt is real.
90816 – [Thursday #82]: wake 0700 – 0730… cus I just lay around a
bit.
Round I: [N] –
Tea –
Weigh in –
interesting bounce back… less to drink and no constant flow of iced tea [-1.2]
Bkft – p-butter,
blueberries, cinnamon and honey.
(Blowout stack w/ breakfast.)
Round II: -
[L-ish] – energy drain. May have to force myself outside today to the Y.
Dragged me arse
out to the Y…
Upper-Upper
front, back and top.
Handstand
pushups; shoulder pushups (off the bench) 3 sets… standing flies 20 & 25
lbs.
Standing db
press and shrugs, 30, 35, 40… 2 sets of 40s
low reps.
Pull ups (for
upper back)
Decline smith
press 90 to 140 from the neck/clavicle area.
High cable pull
and lat/shoulder downs. (Still on the low part of the stack.)
Pull laterals –
keep forgetting the name for these.
Stretch and out…
+60 minutes. But didn’t really time it.
Round III:
[PWOP] ha ha..
Pre and post
aminos.
Walk to AQ diner
– (Oh, t-mix and cheese and beef stick on the walk) it’s blazin out!!! Sausage and eggs.
What’s next?
Home or S. Philly? Hot & sunny today. Blazin’ hot – so much for fall.
Tea and t-mix
and history at the spot.
Out to South st.
Lite beer and
jerk chicken hangout with Isabella… Good times.
Home – maybe
some vegge juice. Weigh out 183.8 [+2.6]
maybe take off or do walking exercises tomorrow. Supposed to be hot!
Eating out is catching up to me.
90916 – [Friday #83]: wake 0700-ish… was awake and alert enough
at 0400… good sign b/c tomorrow I’ll have to get up. No stirring agenda today.
Nuts are the priority. It’s a quadruple 9 day according to Hermanita. So
romance, no romance for me, just wanderlust.
Chair and mat
yoga… twisted and upper back & neck recovery.
Tea –
Round I: [N-F] –
not in that order.
Weigh in came
before the tea 190.8 [-3.0 lbs overnight] Go Chicken!!
I expect to do some walking today. 97
days out. Not hungry… should eat before I head out. No daily vits most of the
week. Been starting the day with the blowout stack. Think I’ll do vits today.
Cold breakfast.
Surprisingly I’ve been eating out a lot
more than usual this week, and I’m close to 180. Might win this week if I don’t
screw up. Drinking lots of iced tea seems to help detox and knock off some lbs.
“Old man bladder”indeed! Ha ha. I’ll prep for the Y, but won’t be mad if I
don’t go. Walking should be the PT, so set up some ops to walk. Maybe stop
through a park or something. Looks like a hot one today.
Round II: [N-F]
– blazin hot. 30 minute round trip from sub to Wricy nut factory. Chuggin’ H2O
and beat too.
Home – Tea.
Dinner –
T-burger, moz, shrooms, spinach. More tea and nuts of course and H2O. gig
tomorrow.
Cool day off but
it was a hot day.
Weigh out 182 [+1.2]
so picked up less than 1 ½ lbs. seems like I lose proportionate to what I gain
during the day. Chlorella seems unnecessary… maybe before the full moon. No
ACV, didn’t feel hungry most of the day. Up early.. g’nite.
91016 – [Saturday #84]: wake 0400…
AMX – BWT –
scales, squats, kicks, crawls, pushups… if I can remember and continue this
routine it could make a significant difference. Hot humid this AM. (Need
traps).
Tea –
Weigh in – [-1.2
lbs] over night.
Bkft – turkey soup.
Gig: Round I:
[N] –
Round II: [L] –
Lunch 64%
salmon, cottage cheese, greens.
Round III: [N] –
Blowout stack.
Go to Gym. Hot
out!!
Round IV: [N] –
YMCA – legs: (pre-supps
and post supps as usual)
Romanian dead
lifts start w/ bar and go to 230, palms-down grip throughout. Did these without
the gloves on. Much band work for legs and shoulders. Lunges, w/ 25s and w/o
wt. Seated leg curls, jump lunges.. wasn’t a super energy day, but good stuff.
Might walk home.. got shopping to do.
Round V: [PWOP-F]
Walk to Barclay
square, got the shopping done. Long journey home!!
Walked to Bus
42.. ride home.. finally.
Fruit/creatine
shake.
Cottage cheese
and wasabis.
Tea & ACV.
Weigh out – 181.8
[+1.0] Not bad
Today was an odd one. Got shopping done,
waited too long for the trolley and decided to walk to the bus, then thr
trolley showed up. The bus was out of service, so a long wait til the next bus.
The universe wanted me to walk home and I defied it, so I was made to wait. I had
the time though.
Good night…
END OF SESSION 7
– Part One
End of session 7
End of Chapter I
This week was a nickel and
dime roller coaster ride that ended up the same place I was last week at this
time. We ended the week even. The weather was cooler and we got in a good combination
of weight training, band work, AM-BWT, walking and pulls this week. Although we
took two days off – in a row – we managed to break even.
Comparing the YDT gain/loss
score to last year, we’re doing slightly better.
Last year at this time we’d
gained 40.9 lbs, & lost 37.2 putting us up 3.7 lbs.
This year we’ve gained 35.6
lbs. in 8 weeks and lost slightly more (35.8 lbs) – so we’re basically even
with where we started in June.
I think that because I’ll
be essentially starting a new life at the end of this year, Bajai Bootcamp 6
will be abbreviated and the “Bootcamp”
metaphor may or may not be eliminated and updated to something more suitable to
what my lifestyle will be about. Evolution
comes to mind.
Day
|
Sunday
9-11
|
Monday
9-12
|
Tuesday
9-13
|
Wednesday
9-14
|
Thursday
9-15
|
Friday
9-16
|
Saturday
9-17
|
Ave.
|
Weight
|
180.6
|
182.4
|
182.4
|
180.8
|
181
|
181.8
|
180.8
|
181.4
|
Body Fat %
|
15.4
|
15.7
|
15.7
|
15.5
|
15.5
|
15.7
|
15.4
|
15.6
|
BF wt.
|
27.81
|
28.64
|
28.64
|
28.02
|
28.06
|
28.54
|
27.84
|
28.22
|
H2O %
|
61.9
|
61.7
|
61.7
|
61.8
|
61.8
|
61.7
|
61.9
|
61.8
|
H2O wt
|
111.8
|
112.54
|
112.54
|
111.73
|
111.24
|
112.17
|
111.91
|
112.1
|
Muscle mass %
|
43.9
|
43.8
|
43.8
|
43.9
|
43.9
|
43.8
|
43.9
|
43.9
|
Muscle wt.
|
79.28
|
79.9
|
79.9
|
79.37
|
79.46
|
79.63
|
79.37
|
79.56
|
MM:BF
ratio
|
2.85
|
2.79
|
2.79
|
2.83
|
2.83
|
2.79
|
2.85
|
2.82
|
91116 – [Sunday #85]: wake AMX-BWT day 2… better scales, forgot
crawls.
Tea –
Weigh in –
[-1.2] – Challenging way to start the week.
Bkft – soup.
Need to restock vits.
Strong on steps
today. Legs a bit sore.
Gig: - t-mix.
Hungry early. Usually the t-mix takes out the hunger.
Round I: [NF] - stay in for lunch. Maybe munch after.
Walk pkwy 20
mins.
Tea –
Dinner at Fare,
bison burger, green beans and potatoes w/ Za’Lama. Double chocolate dark beer.
Heavy meal, done before 2000. Take some time to digest the food, though.
Results should be interesting.
Feeling the
hammies.. yeah!!
Weigh out 184.2 [+4.2],
but big heavy dinner just an hour ago. What will the Bod do with this?
Be more positive. But when mainstream
lies than the alt perspective that seems negative is really positive… or
something like that.
Good night.
91216 – [Monday #86]: wake 0400 – pretty strong Singapore dreams…
(explained in my goodbye-philly blog).
Round I: [N]
Amx – scales
better, crawling and shoulder pushups bring sweat, but must keep at them.
Squats, kicks and methodical, not dynamic.
Tea –
Round II: [M-K]
8 hrs fasting.
Weigh in – 182.4
15.7 61.7 43.8 [-2.4] dropped about ½ of
what I gained.
Not sure I need
to break the fast this early. Probably cottage cheese or p-butter… maybe pack
some vits.
ACV – will
probably eat before I leave.
Got to put the
paperwork in today.
Bkft – cottage
cheese and vits.
Strong up the
steps.
Gig – t-mix and
someone brought in donuts and I ate one!
Call it an experiment. But my belly already regrets it!!. Luckily I’m back
to the Y today. May have to skip or delay lunch.
Round III: [MX]
–
Submitted the
paperwork.. the countdown got real!!!
Lunch 64%
Park’s.. turkey, cottage, greens.
Round IV: [N] –
YMCA – pre-supps
and BTW before class. Band work. Thigh dips w/ 15 lbs. Pull ups w/ 25 lbs.. 3
sets, neutral grip. Dead press (smith) from the floor. Warm ups on the floor.
Good class –
post supps. Walk home
Round V:
[PWOP-N]
Dinner Time –
soup and spinach.
Tea –
Round IV: [X-P]
- #6 by definition is a purge, but this seemed normal. Just resetting. P-nuts
and ACV before bed.
Weigh out 182.4
– no change.
Unbelievable!!!
91316 – [Tuesday #87]: wake 0400 – no dreams to remember.
AMX-BWT – 1
round – took it easy today, since I did it in class last night.
Tea –
Weigh in 182.4 –
can’t even believe I’m on this plateau.
I’m calling hang out day today.
Bkft – lentils,
egg and cheese and vitamins.
Round I: [N] –
Walk down to
Penn’s landing after work and chill a while.
Home – Tea and
creative stuff.
Right upper
hammie tight and sore and rt ankle nerve playing up again.
Off tomorrow –
extended the fast tonight.
91416 – [Wednesday #88]:
wake 0644
Round I: [N] –
Tea –
Round II: [XF] –
First training
will be at the Y today, so brief breakfast and I’m thinking p-butter and fruit
and blowout stack. Best get moving. It could be a fulfilling day.
Weigh in – 180.8
15.5 61.8 43.9
Bkft – as
imagined.. a bit much tho.
Round III: [X] –
what’s this about? Nothing exotic yesterday.
AMX – YMCA pre-
and post supps.
Walk to trolley.
Warm ups, scales
and shoulder pushups, incline press db 30 – 50 lbs 3 sets of 50s (I wanted to
start at 50… wow got week here. Band work with legs.. 3 sets each. Do more of
these and more sets.
Leg press – 270
x 30 need to start with 360 (8 plates) go from there. Getting stronger here.
Topped out at 540 lbs. 3 sets, reduced the ROM w/ wts.
Shin flex 75
maxed.. more reps.
Decline smith…
140 max.
About 90 minutes
and done.
Need to eat
before massage… [but that didn’t happen.]
Walk 40th
& Market to 47th and Chester. Good hot day. Massage.
Meal: squid
vermicelli.
Round IV: [X] –
Ride trolley –
walk 1 mile parkway.
Round V: [L] –
rushed for this??
2x Tea… some
nuts. H2O
Last meal was
the Café 1630.
ACV.
weigh out 182.4 [+1.6]
weigh out 182.4 [+1.6]
91516 – [Thursday #89]:
wake 0700.
AMX – the
important stuff.
Tea –
Weigh in [-1.4
lbs.] – can’t seem to maintain 44%, still look tight though.
Bkft – Angus and
cottage and spinach. Today is a chores day.. catch up on laundry… and time to
do more.
Nap and ironing
clothes.
p-butter and
fruit
round I: vey
late. Rest day, but I expect a 2.5 mile walk soon.
Walk to Mom’s 40
minutes.
Dinner – salmon,
veggies and riced cauliflower and lots of tea.
Round II: [N] –
Full moon in Pisces.
Home – tea.
Weigh out 181.8
[+.8] not bad. Felt stronger on the walk to Mom’s. More walking if not
running.
91616 – [Friday #90]: Full Moon in Pisces. Wake 0400. AMX-BWT and chiar stretch.
Tea –
Weigh in [same]
–
Bkft – lentils,
eggs, cheese.
Round I: [T]
Gig – T-mix
Round II; [L]
Lunch – Park’s
80% salmon, turkey, cottage cheese and greens.
Long walk after
work to Rittenhouse Square (Caitlin) across UPenn to 39th and
Spruce, ride home from there.
Round III: [N] –
Tea and App-fill
the phone.
Round IV: [N] –
I should eat. Cool nite, I should catch the moon.
91716 – [Saturday #91] – wake 0400… choppy sleep.
AMX-BWT – 20 scales,
palms down – shoulder pushups – closer in, harder 1 set [6], deep squats/sits
feet closer together. Challenge balance.
Single leg bow
stretches –
Coconut H2O –
Weighed in
before tea – 180.8 [-1.0]
Round I:[N] –
Lunch –
strawberries.
Round II: [X] –
Round III; [XL] –
Blowout stack.
YMCA – warm ups
and pre-supps.
Round IV: [X-N] –
A bit weaker
today at the Y. maybe yesterday’s walk took more than I thought. More jumping
warm ups needed… outside.
DB press start
65 lbs x 12 better start, 2 sets of 70s and 2 more at 75 lbs… good
pattern. Stay here.
Pull ups – wide dayum!!
4 sets.
Band work for
legs left hip needs help here.
Neutral pulls
with 35 lbs. short sets stay here.. good challenge.
Rows – seated cable,
stronger here, but tired. 45 minutes and out.
Apple
afterwards. Ride home do post supps w/ meal… meat or maybe turkey.
Meal 2x turkey
burgers and cheese.
Tea –
Round V: [N-ish]
– another big day.
Round iv; [N-P]
by definition “P”. wondering if this is keto related. Better stick to the fat
& protein.
Out to ICA – Philly
nites.
ICA – good set
from Sze.
Sucked into
White Dog for a dark beer. Low key on Saturday. Keep this in mind.
Home – weigh out
181.8 No change.
 |
| Weekly weight tracking comparing 2015 to 2016 - Summers are fairly close. |
 |
| Week to Week net weight gain/loss - below the zero line at the end of this Chapter. |
