79,6 - gym day and bjj drilling

Now when I'm growing muscle my weight goes down? Isn't it funny how this works. Good news is that I can eat more. Today is a gym day. I need to do one correction to my current two day split workout. I need to add one 2 RM max attempt for each workout. It should be a squat when I don't have squats on my workout and bench press when I don't have it on my workout. Idea is that low reb high intensity boosts nerves and muscle growth. It's little like the dead-lift or squat - Those moves stimulate hormones and increases whole body muscle growth. Single max reps does the same for nerves. (I just don't want to do singles for it's high risk of injury. Even 2rm is dangerous)  

81 - golf competition and bjj

It's a match game and I am the underdog. Well - I don't have anything to loose so I might as well have some fun playing.

BJJ is very much more on my mind than golf.

I also have a business idea. I just which technology would be more advanced. I need a software that can calculate calories based on portions weight and photograph of it. So people just weigh the whole portion and take a snapshot with their phone:)
I have solution to calorie output and rest, but calorie intake is too hard to follow for me. (Business idea is not the photo base food recognition.)

80,5 - recovery and Yoga

I'm babysitting again - so I'll get to nap to enhance my recovery. For evening I'll try to do a Yoga program from my dvd "äijä jooga" - free translation might be like "dude yoga".

Too lazy to do the Yoga, but I did get some stretching done.

81 - golf and bjj

I'm getting my primary workouts done: golf, bjj and gym, but I don't seem to get any accessory workouts in. My goal is to do some yoga, heavy bag training, tabata and some other small workouts. Small workouts are 15 - 30 minute quickies, but it would give more variety. Jason Scully wrote that one should be positive about training. I feel good that I am doing my gym workouts - and in a positive way of putting it, I have room to do better:)

81,2 - recovery

Today I have best possible recovery day. I am baby sitting my 3,5 y old granddaughter. This means that I will be active all the day - eat a little every two hours and have a nap. This is what an active recovery is all about - to make it perfect I should do some stretching. Maybe on our trampoline at backyard.

81 - golf and gym

After 18 holes gym was tough. I didn't have energy left?

Squat	10 + 8 + 7 reps  70kg
Barbell Bench Press	10 + 8 + 6 reps  55kg (legs elevated over bench)
Bent Over Row	3x10 reps 55kg
Stiff Leg Deadlift	3 x 10 reps 55kg
Ab Exercise	3x20 elevated sit ups

My daughter is making as an Italian dinner today:-) Maybe I'll get some energy...

81 kg and 13% body fat :-)

I've got my weight in acceptable numbers. I think that a man over 50 can have bodyfat from 10 to 15%. So my 13% is fine. If I gain more muscle, I can drop my fat to 10 and still be under 82 kg:-) Okay, it was a joke - I don't expect to gain muscle - just pure strength. Today has been a recovery day - a very much needed one. Tomorrow is golf and gym.

(I bought a kettle ball and a gym ball, too - just to get some functional strength.)

81,2 - some water back:-)

My daughter has a scale with that shows body fat - maybe I should use it to guess if I'm loosing water or fat. After BJJ class I'm about 1 kilo lighter, but after gym I gain half a kilo. I think it's just sweating and bumping up muscles - water.... Today is mid summer and I'll play 18 holes of golf.

80,8 - growing muscle, but getting smaller

I am sure that I have not gained any muscle with my new gym program, but I hope I have not lost much muscle tissue while loosing weight. I've dropped 3 kilos in one week. Hope it's water.

82,5 - feeling my muscles grow (DOMS)

As an old sports man I like to feel that my workout has had some effect and doms gives the feeling:-)
I am not sure when I should do the next workout. Muscle grows during rest and recovery time for a 54 y is much longer than 24 y.

I've planned a gym workout and a golf round for today, but there might be some schedule problems. Yesterday I started my diet experiment. I know that I lost weight due to sweating like a pig in bjj training. I think I got enough protein to grow muscle (145 g). I  ate too much hard fat in yesterdays diet.

83,8 - starting a diet

I promised my daughter to help her loose some weight. My goal is to gain muscle and maybe loose some fat, if it's possible. For the process I will be using a diet software. I've used it earlier and it give exelent information about content of food - not just calories. (Protein - fat - carbohydrates and vitamines, too.)

week at lake Garda Italy - no updates

One week - maybe some workouts, but no blogging.

81,6 - protein chocolade

Just an experiment - I did raw chocolate and added a lot of protein to the mix. First try is not a success, but I'm not giving up. It's eatable, but does not leave you wanting more:-)

Today I've had a day of bad timing. Did not get much golf practise due to course being full and practise area also reserved. An did some BJJ drilling but it was very low intensity. I was 45 minutes early and it cost some consentration during drilling.

81,1 - golf and gym

I'll play 18 holes and do my day A from the split workout. Yesterday was hard on biceps? Maybe it was due to Roy Harris defensive positions.

GYM

Squat	3x10rep 55kg
Barbell Bench Press	3x10reps 45kg
Bent Over Row	3x10 reps 45kg
Stiff Leg Deadlift	10 + 8 + 7 90kg
Ab Exercise	3x20

Golf competition and BJJ class

Looks like I have time to go to BJJ class. I've already played todays competition round.

Bit wasched feeling, but I think that I can handle a bjj class. If it gets too touch, I'll tap faster.

81,9 - gym day "second take"

Yesterday was BBJ class. It was fun.

Today I'll try to do the workout I skipped last time.

Todays gym:

Deadlift	3 x	6-10
Seated Barbell Press Behind Neck	3 x	6-10
Close Grip Bench Press	3 x	6-10
Standing Barbell Curl	3 x	6-10
Seated Calf Raise	2 x	10-25

I bought some protein! I am feeling muscles grow allready:-)