The 32nd Expedition Plan
Sunday, May 14, 2023
Song 1 of The 32nd Expedition Music Approach
Since 2021, I thought the following song makes a compelling case for one of the best walking/running songs that people never heard. And a quick glance at the comment section confirms that...along with 27 million views:
The Training Approach
I am entering my 4th week of lifting and 5th week of doing cardio at the gym. These days pass in quick succession. I suppose that is a benefit of a routine...or it could be a detriment as Taco Bell fills "night after night after night after night...down in Dry County."
Resistance
While I do not feel this is finalized as I continue to experiment, this is my current approach:
Monday: DB Back
Warmup: 5-min shadowbox with 16 oz gloves
Sets: 5x20
- Shrugs (trapz)
- Incline Rows (lats)
- Stiff-Leg Dead Lifts (erector s.)
Tuesday: DB Pecs
Warmup: 5-min shadowbox with 16 oz gloves
Sets: 5x15
- Bench Press (sternal)
- Flys (sternal)
- Incline Bench Press (clavicular)
- Incline Flys (clavicular)
Wednesday: Legs
Warmup: 5-min shadowbox with 16 oz gloves
Sets: 5x15
- Squats (quads)
- Leg Extensions (quads)
- Step Ups (quads)
- Calf Raises (calves)
Thursday: DB Delts
Warmup: 5-min shadowbox with 16 oz gloves
Sets: 5x20
- Seated Rear Lateral Raises (posterior)
- Upright Rows (lateral)
- Arnold Press (anterior)
Friday: DB Arms
Warmup: 5-min shadowbox with 16 oz gloves
Sets: 5x20
- Curls (biceps)
- Hammer Curls (forearms)
- Lying Triceps Extensions (triceps)
Cardio
I continue to follow that by heading up to the gym for 1-2 hours of cardio with a push for an extended cardio session on Saturdays.
I will be integrating an interval workout to gear myself into a running regimen through my Garmin watch. I am returning to 2021...and 1995.
(Editor's footnote: This entire post was brought to you by the 1992 album, Bon Jovi's Keep the Faith.)
The Dietary Approach
I am experimenting with something I tried for a day last Expedition: fat fasting every Sunday. Since Sundays are my rest days (for now), there are no workouts that usher in the influx of protein from my meal of the day. I have always aligned myself with the idea of metabolic confusion, though I did not know to call it as such. I have just always recognized that our bodies are awesome at adapting.
This point was reinforced to me as I watched the following video,
A Macros/Weightloss Summary
The following are the results of my efforts since November and the macros that got me there:
| # | Loss | Fat (g) | Protein (g) |
|---|---|---|---|
| 28th | -30.5 (-10.5%) | 217.1 | 74.8 |
| 29th | -13 (-5.0%) | 200.5 | 76.7 |
| 30th | -11 (-4.4%) | 204.8 | 77.3 |
| 31st | -12.5 (-5.0%) | 220.7 | 79.8 |
* - The macros for The 28th Expedition is only a partial listing as only 25 days were recorded.
There are not enough data to even remotely declare conclusively, but I find it curious that The 29th and The 31st lost the same percentage of weight while The 31st ate 7500 more fat calories. Where is the 2 lb hit?