The neverending battle with gravity

[0gravity]

Hi! 0gravity here to start a battle log.
This log will be filled with lots of bouldering and bodyweight training. It will also be filled with detailed food logs. Also with an account of poisons imbibed, as one of my main goals is to free myself of habitual substance use. 
 
So I'll start with yesterday because I haven't posted it here yet.
 
Daily weigh in 195 lbs
 
Starting measurements:
height 74"
neck 15.5"
chest 42.5"
waist 32.5"
hips 38.5"
thighs 22.25"
calves 15.75"
arms 15.5"
forearms 13"
body fat 12% according to US navy calculator
 
Here is a before picture, taken with no flex or pump in not the most flattering light, will have to find a better spot for progress photos

 

 

 

EXERCISE
 
Ran two miles with the dogs
Had a bodyweight workout - started with the lowest progressions from CC and Start Bodyweight, and a little from GMB handstand tutorial, for pushing and legs only. They were pretty easy so I went through the second level as well
 
Wall pushups 5 sets x 8 reps
Shoulderstand squat 5x8
Knnes bent low dips (on paralettes) 5x8
Kneeling plank 5x15s
Kneeling side plank 5x15s each side
Kneeling elbow plank 5x15s
Kneeling elbow side plank 5x15s each
Knees bent hollow hold 15s, 15s, 30s, 60s
Short bridge 5x15s
Standing calf raise 5x15
Standing reverse calf raise 5x15
Incline pushups 5x8
Jacknife squat 5x8
Straight leg low dips 5x8
Kneeling plank 5x30s
Kneeling side plank 5x30s each
Kneeling elbow plank 5x30s
Kneeling elbow side plank 5x30s each
Straight leg hollow hold 60s, 60s
Straight bridge 5x15s
Standing calf raise 5x15
Standing reverse calf raise 5x15
 
~15 minutes of stretching including standing pike, sitting pike, active pike, standing straddle, sitting straddle, active straddle (hard), half straddle, forward lunge, forward split (working towards), wrist series, standing lat stretch
 
Volume = high, intensity = low
 
 
FOOD
 
Breakfast 1030 (resting):
Two slice bacon
3 eggs
200 g chicken
25 g cheese
assorted vegetables
P=92, F=38, C=low
 
Dinner 1830 (PWO)
275g chicken
9 oz beans
5 tortillas
vegetables
a couple spoonfuls chocolate mousse
P=111, C=108, F=16
 
 
POISON
caffeine 960 mg (I'm serious)
Nictoine 18 mg (again, I'm serious)
Alcohol 0g
Benadryl 50mg

[0gravity]

For today

 

Daily weigh in 192.5 lbs

 

EXERCISE

 

2 hours 30 minutes bouldering at Hartley Springs, near June Lake CA

Problems completed:

Muffin Top VB first go

Big Reach Arete V0+ first go

Tree Problem V2 first go

Getting Warmer V3 first go

Napalm Bomb V5 first go, then immediately completed it a second time

Canned Goods V6 first go

Off the Grid V6 second go

 

Made a little short video of the circuit. Here it is if you would like to view it.

 

 

Then came home and did some extra training. Working through the easier bodyweight progressions, for pulling this time.

 

Vertical pulls 5x8

Knee Tucks (from CC) 3x15 - making some wierd not quite painful clicking in my right hip. hmmm

Leg assisted pullups 5x8

Towel pulls 5x8

Flat knee raise 5x15

Jacknife pullups 5x8

Flat bent leg raise 5x15

 

 

FOOD

 

(I don't track vegetables - I eat a lot of them but in my experience they are so low in all macros its not worth typing them in. Plus my macro targets were derived in such a way that estimation is acceptable, so I estimate all vegetables as zero everything)

 

Meal 1 - around 1000

275g cooked boneless skinless chicken breast (its the only kind I eat, from now on just referred to as "chicken" unless otherwise noted)

3 eggs

25g old croc sharp cheddar

veggies

p110 f33 c1

 

Meal 2 - around 1800

core mint chocolate protein bar

300g (weighed when raw) chicken

3 tbsp pad thai sauce

125g pad thai noodles

1 egg

10g peanuts

veggies

p105 c163 f30

 

POISON

caffeine 900 mg

nicotine 15.3 mg

alcohol 0g

benadryl 50mg

[lishvicious]

And I found your log - I will be following with interest. 

[0gravity]

9/19/14

 

weigh in 193.2

 

RECOVERY

 

Poor - slept four hours overnight, though not for lack of trying. Had a one hour nap around midday which was blissful.

 

 

EXERCISE

 

Bodyweight push/legs workout

 

Warmup circuit

Bent leg hollow hold 30s x2

Wrist series x2

Wall pushups x8

Shoulderstand squat x8

Bent knee supported dips x8

Short bridge x15s

Bent knee plank x15s

Bent knee side plank x15s ea

Incline pushups x8

Jackknife squats x8

Straight leg hollow x30s

 

Isometric holds

Extended leg hollow 15s/30s/30s/30s/30s

Pike up to wall headstand and hold 30s/30s/30s/30s/30s and pike down

Short bridge 30s/30s/30s/30s/30s

Bent knee plank 45s/45s/45s/45s/45s

Bent knee side plank 45s/45s/45s/45s/45s each side

 

Concentric exercise circuit

5 rounds, little rest

Short bridge ups 8 reps

Knee pushups 8 reps

Assisted squat 8 reps

Bent knee supported ring dips 8 reps

Calf raise on a block 15 reps

Rev calf raise on a block 15 reps

 

 

FOOD

 

1145 rest meal

Chicken 250g

Eggs 3

Bacon 2

veggies

P101, F31, C low

 

1800 PWO meal

Pad thai again

Chicken 250g

Egg 1

Peanuts 15g

Rice noodles 175g

Sauce 4 tbsp

dessert 60% dark chocolate

P101 F30 C191

 

 

POISON

Caffeine 900mg

Nicotine 9.8mg

Alcohol 0g

Benadryl 50mg

[Odango]

Nice video! You make it look so easy, you do look almost weightless when you climb it's amazing  

 

What does 9.8mg of nicotin represent?

[0gravity]

Thanks Nol! Sometimes I feel weightless  

 

9.8 mg nicotine is about five and a half cigarettes of the full strength variety. I'm cutting back, hopefully eventually to zero. Its a dirty habit i know

[0gravity]

9/20/14

 

weigh in 191.4

 

RECOVERY

 

Fair - 6.5 hours sleep. Had to get up at 0230 for work

 

 

EXERCISE

 

Climbed in my home gym about 90 minutes

 

v0/v1/v2/v3/v4/v5

 

Last two problems took a few tries each

 

Walked the doggies about 30 minutes, maybe 1.5 miles, found a new trail at Hidden Creeks near my house! Psyched.

 

 

FOOD

 

Rest meal 1030

Chicken 275 g

Eggs 3

Fat free feta 25g

P104, F24, C low

 

PWO meal 1800

had to try hard to get enough carbs, and by try hard I mean eat chocolate nomnom

chicken 200g

beans 12oz

corn tortillas 6 thick

chocolate chips 40

1% milk 12oz

torani chocolate syrup 2 tbsp

lindt truffle 1 dark

P101, C176, F26

 

 

POISON

Regression on the nicotine front Feeling good with no alcohol though.

 

Caffeine 900mg

Nicotine 10.5mg

Alcohol 0g

Benadryl 50mg

[0gravity]

I debated posting this next photo vs not posting, and I decided to post it. This is not a progress pic. This second pic was taken about five minutes after the first, and I post it here just to illustrate a point: Differences in lighting, pose, and a favorable angle can make a dramatic difference in the appearance of a physique. And that's even without a pro photographer, makeup artist, and photoshop. The take home message is don't despair when you see glossy bodies looking so great in a magazine, and you don't see the same thing in the mirror. Because if you had the benefit of a makeup artist, favorable lighting, a professional photographer, and photoshop, you might look every bit as good as what you see in magazines.

 

"before"

 

 

before

 

 

"after"

 

 

 

 

Don't believe everything you see.

[0gravity]

9/21/14

 

weigh in 190.8

 

EXERCISE

 

So tired after long shift at work. Managed to get off the couch. Managed to get warmed up. Then...

 

Extended leg hollow 45s/45s/45s/45s/28s(to failure)  goal = 5x60s

bent knee supported PB support holds 30s/30s/30s/30s/30s (easy)  moving to the next harder progression for next time

bent knee elbow plank 45s/45s/60s/60s/60s/60s/60s  (easyish) moving up for next time

bent knee side elbow plank 60s/60s/60s/60s/60s  I think I'm done with these, they are painful on my shoulders. I like the extended arm side planks better. elbows only for the front planks from now on

straight leg paralette low dips 8/8/8/8/8 easy but pumpy, onwards!

knee pushups 8/8/8/8/8 easy but pumpy, onwards!

 

walked the doggies ~20min

 

FOOD

 

breakfast

275g chicken

3 eggs

p104 f24 c1

 

dinner

chicken 225g

quinoa pasta 5 oz

feta 2 oz

didn't have enough carbs so ate peanut butter pandas 70g + nonfat milk 8 oz

still not enough carbs so 48 chocolate chips

p108 c198 f24

 

best diet ever

 

POISON

caffeine 900

nicotine 10.5

alcohol 0

benadryl 50

[amydoesthings]

This is some impressive stuff! You're definitely an inspiration for anyone looking to climb. Keep it up!

 

So jealous of the people who have dogs. Partly for the walks, but mostly because I love dogs.

[0gravity]

Thanks Amy! Well I would say that you should get a dog! If and when you can. I <3 dogs. They bring me much happiness.

[0gravity]

The gym session from the other day:

 

[0gravity]

9/22/14

 

 

RECOVERY

 

Fair

 

I think 6-6.5 hours sleep. Working on going to bed earlier, but it's actually quite challenging to get to bed early enough when your alarm clock is set to 0230. Oof, my work shift is kind of brutal. Crazy bloody day in the ER too, came home feeling pretty worked.

 

 

PRACTICE

 

Did a short but more intense leg workout. I was originally thinking to work my way up from the bottom on the exercise progressions but there are just too many prep steps/ rehab steps in CC/SBW especially for the legs so I just jumped up to a few of the standard variations which I know that I can do.

 

Squats 8/8/8/8/8

Walking lunges 8/8/8/8/8 (a rep=two steps, one for each side)

Glute ham raise with the pin on #11 (#11 is long, shorter distances are harder): 8/7F/6F, last two sets to failure. god damn these are hard for me

Single leg calf raise on a block left side 15/15/12F, right 15/13F/12F

Single leg reverse calf raise on a block left 15/13F/12F right 15/12F/11

Walking with the mutts 20m

 

 

NUTRITION

 

Rest meal

Chicken 275g

Eggs 3

Vegetables

P104, F24, C1

might be boring but it's working!

 

PWO meal

Chicken 200g

beans 8 oz

corn tortilla 5

peanut butter panda 70g

nonfat milk 8 oz

yellow cake 1/2 piece

P101, C198, F22

 

yes!

 

 

POISON

caffeine 900mg - no progress

nicotine 8.1 mg - finally progressing

alcohol 0g

benadryl 50mg

[starsapart]

Stalking~

 

[0gravity]

Oh hai!

[0gravity]

9/23/14

 

EXERCISE  Just took the mutts for a walk

 

FOOD  

 

Breakfast

"egg pie"

chicken 275

eggs 3

veggies

Same day after day but somehow it doesn't get old

P104 C1 F24

 

 

Dinner

Pandas 150g

milk 24oz

strauss nonfat euro yogurt 8 oz

torani chocolate syrup 2 tbsp

whey isolate 2 scoop

P96 C199 F17

 

 

POISON

Caffeine ~1000mg

Nicotine 10.8 mg

Alcohol 0g

Benadryl 50mg

[0gravity]

9/24/14

 

RECOVERY

 

FAIR

 

Slept ~6-6.5 hours

 

EXERCISE

 

Warm up bouldering v0, v1, v2

Fingerboard

Beastmaker1000

mixed hang repeaters "left hand/right hand" 5 sec hang, 2 sec release, repeat x5 reps ("5x5"), rest 2 minutes between sets

jug/jug 5x5

deep 4 finger/jug 5x5

jug/deep4 5x5

deep4/deep4 5x5

deep 2 finger pocket/deep4 5x5

deep4/deep2 5x5

deep3/deep3 5x5

medium 4/deep4 5x5

deep4/med4 5x5

shallow 4/jug 5x5

jug/shallow4 5x5

35 degree sloper/25 deg slope 5x5

25slope/35slope 5x5

35slope/35slope 5x5

 

walk the mutts 20 min

 

FOOD

 

Breakfast 1100

Chicken 275

Eggs 3

P101, C1, F24

 

Dinner

Chicken 225g

Beans 16oz

Tortillas 7

Pandas 20g

Milk 8oz

Torani choco 2 tbsp

P114 C204 F15

 

POISON

Caffeine 1000mg

Nicotine ~11mg

Alcohol 7.5g (~1.5 oz of blackberry wine my roommate made, I tried a couple of sips)

Benadryl 0mg (I forgot to take it - ended up having bad insomnia. boo)

[0gravity]

9/25/14

 

RECOVERY

 

piss poor. every time i would be about to fall asleep something would wake me up - the dogs would bark or some other noise, slept like 2 hours. argh. And I'm working 12 hours in the ER for my sixth shift in a row. And I work tomorrow too. I just can't say no to the overtime.

 

EXERCISE

 

I'm not doing a damn thing when I get off work besides my laundry and sleeping LOL

 

FOOD

 

Not even bothering to track today.

 

POISON

 

Ditto.

 

Will start back on the good road again tomorrow but for today....  fuck it.

[0gravity]

9/26/14

 

RECOVERY

 

Slept seven hours, feeling much better today.

 

EXERCISE

 

General warmup ~15 minutes

Full hollow holds 15s/15s/15s/15s/15s (hard!)

Chest to wall handstands, focusing on hollow body 15+s/15+s/15+s/15+s/15+s

Decline pike pushups 8

pike pushups 8

Partial ROM headstand pushups at wall 4/4/4

Bent arm bent body press handstand attempts on parallettes - numerous, idunno 8-10 or so?

Press to shoulderstand attempts on parallettes - 2 or 3

Kick to freestanding handstand attempts on parallettes and floor - 5 or 6

Kick to elbow stand on floor attempts - 5 or 6

Pushups 8/8/8/8/8

Dips 5/7/6

 

In retrospect maybe should have done the skills work directly after the warmup

 

FOOD

 

Overshot on everything I'm pretty sure. Ate all the things again

 

POISON

 

Caffeine: 1410mg

Nicotine: ~10mg

Alcohol 0

Benadryl 50mg

[0gravity]

9/27/14

 

RECOVERY

 

good.

 

I think I slept around7-7.5 hours this night

 

EXERCISE

 

Went to the sad boulders.

 

Warmed up on v0/v0/v0/v1/v3 then

Mothership Connection v4 - first try

Shazam v5 - first try

>10 tries on Pow Pow v8 which has been my nemesis for a few years now, actually made progress for once which surprised me. It feels like it could go this season, last season it felt kind of impossible. I have it in two parts now - the first four moves, and the fifth move through the top. Still haven't linked the two hardest moves - the fourth and the fifth.

 

FOOD

 

Didn't track. Went to a dinner party. Ate a lot.

 

POISON

 

Caffeine - a lot

Nicotine - a lot

Alcohol - too much

 

 

 

9/28/14

 

RECOVERY

 

Seven hours wasn't enough to sleep off the headache from the wine from last night

 

EXERCISE

 

Only walked the dogs

 

FOOD

 

Didn't keep careful track. Basically ate resting macros for breakfast and dinner as I didn't train

 

POISON

 

Caffeine ~1000 mg

Nicotine ~10 mg

Alcohol 0

Benadryl 50

[Nymeria]

The gym session from the other day:

 

That's your home gym?!  Holy cow.  It's what I would love to have, if I didn't have such low ceilings.  Instead, I just have a bunch of climbing holds on the ceiling/soffit.  I'm so jealous.     It's great seeing more climbers on NerdFitness!  Good luck with your goals.

[hunter2396]

Beastly man! And you have a bouldering place in your home? Holy crap!