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sashi

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About sashi

  • Rank
    Rebel
    Newbie
  • Birthday 01/13/1976

Character Details

  • Location
    Lakewood, CO
  • Class
    warrior
  1. Diet/Fitness Goals Drink a minimum of 8 glasses (8oz) of water per day -- even on the weekends. Hydration is important, and I've always struggled with this. A-/B+ - I had some mishaps on a few days. Follow my calorie intake and macros with ETP. C+/B- I actually got quite good at this toward the end (minus the past two days which didn't count as part of the challenge). Do my ab/back accessory work after every training session. (Tuesday stretch classes count) A: I did this AND at least attempted all the mini-challenge finishers. Level Up My Life Goals Submit my proposal to the Comics and Popular Arts Conference. Once submitted, gather required research to write the finished paper. (2 parter because the proposal is due halfway through the challenge) B: I have a stack of books and articles from the library visit last Sunday, but I haven't actually read any of them. CHALLENGE AVERAGE: B+ Not too shabby.
  2. Diet/Fitness Goals Drink a minimum of 8 glasses (8oz) of water per day -- even on the weekends. Hydration is important, and I've always struggled with this. A-/B+ - I had some mishaps on a few days. Follow my calorie intake and macros with ETP. C+/B- I actually got quite good at this toward the end (minus the past two days which didn't count as part of the challenge). Do my ab/back accessory work after every training session. (Tuesday stretch classes count) A: I did this AND at least attempted all the mini-challenge finishers. Level Up My Life Goals Submit my proposal to the Comics and Popular Arts Conference. Once submitted, gather required research to write the finished paper. (2 parter because the proposal is due halfway through the challenge) B: I have a stack of books and articles from the library visit last Sunday, but I haven't actually read any of them. CHALLENGE AVERAGE: B+ Not too shabby.
  3. I did this on Thursday. It was the devil. I'm pretty sure I looked ridiculous.
  4. Wednesday 1/27/16 Exercise Technique primer: Muscle clean + tall clean - 15kg (3+3) x1, 20kg (3+3) x2 2-position clean (floor, knee) - 2RM, 95%, 90% - 35kg, 38kg, 40kg, 42kg, 44kg, missed 2nd clean of 46, 42kg, 40kg Clean pull - 56kg x3, 59kg x3, 61kg x3 Front squat - 49kg 3x3 Stiff-legged deadlift - 41kg 4x3 3 sets, no rest: 15 standing twists/side, 15 bicycles Food Breakfast: egg muffin w/ salsa, coffee Lunch: Italian chicken in a tortilla, chocolate covered hazelnuts Preworkout: oatmeal w/ cranberries Dinner: Vietnamese spring rolls, pho Evening snack: greek yogurt w/ protein powder & granola Calories: 1921 Macros: 178C, 70F, 145P Water 9 - 8oz cups General Feelings So, so tired. Like I really need to sleep better.
  5. I found some edamame pasta at Costco the other day. And some Kodiak Power Cake pancake/waffle batter that packs a protein punch. Trying out the edamame pasta tonight.
  6. Tuesday 1/6/16 Exercise Technique primer: Tall jerk + push jerk behind the neck in split - 15kg (3+3)x1, 20kg (3+3)x2 Pause jerk + Jerk - 2RM, 95%, 90%: 35kg, 38kg, 40kg, 42kg, 44kg, 46kg (missed 2nd jerk), 42kg, 40kg Power clean - 35kg 3x5 Push press - 30kg 3x4 1-hour stretch class Food Breakfast: egg muffin w/ salsa, coffee Lunch: country ribs w/ salsa Preworkout: oatmeal w/ cranberries Dinner: italian crockpot chicken, beer Evening snack: donut Calories: 1830 Macros: 149C, 60F, 144P Water 9 - 8oz cups General Feelings Jerks are just bad. I'm still tight. I did hit my calories an my macros more generally (to fit in a beer). I call it a win.
  7. Monday 1/25/16 Exercise Technique primer: Muscle snatch + tall snatch - 15kg (3+3)x3 2-position snatch (floor, knee) - 2RM, 95%, 90%: 28kg, 30kg, 32kg, missed hang snatch on 34, 30kg, 29kg Snatch pull - 44kg x3, 46kg x3, 48kg x3 Back squat - 64kg x1, 56kg x3, 65kg x1, 58kg x3, 67kg x1, 59kg x3 Back squat jump - 15kg 5x5 3 sets, no rest: 15 sit ups, 15 back extensions Food Breakfast: egg & bacon "muffin", coffee Morning snack: rice cake w/ peanut butter Lunch: pork roast, sweet potato & kale hash Pre-workout: oatmeal, vanilla whey, cranberries Dinner (post workout): mahi mahi, white potatoes, salad Evening snack: greek yogurt w/ granola & vanilla whey Calories: 1836 Macros: 155C, 71F, 146P Water 9 - 8oz glasses General Feelings I was a little disappointed in my snatch performance today. I'm still sore from the Week 3 finisher I did on Saturday, so I'm attributing much of it to just general tightness. That said, when I moved to my pulls, I was pretty surprised at how easy I pulled 44. There is no reason I shouldn't be able to get under that weight in the very near future. You know, on a day when I don't feel like I'm recovering from being hit by a mack truck. I nailed my macros today, but I'm relying a bit more than I'd like on protein powder. Which I don't like. That said, my Sunday Costco run netted me some Kodiak power cake mix and some edamame pasta. But we have a friend coming into town for a visit, so there will be a lot of eating out for dinner and guestimating macros. I'm getting better at the guessing game, though, so that's something.
  8. ^^This^^ Especially if you were willing to bring in bumper pads.
  9. Weekend Update Friday 1/22/16 Exercise Recovery day. (I did go out dancing for ~4 hours, though) Food Breakfast: egg muffin w/ salsa, coffee Lunch: pork roast, broccoli Dinner: sushi Late night: gin & tonics Calories: 1581 Macros: 134C, 48F, 111P Water 8 - 8oz cups Saturday 1/23/16 Exercise Technique primer: Tall jerk + push press in jerk - 15kg (3+3) x3 Snatch + OHS - 2RM, 95%, 90%: 28kg, 30kg, 32kg, 34kg, 36kg, missed 38, 34kg, 32kg Clean + Front Squat + Jerk - 3RM, 95%, 90%: 35kg, 38kg, 41kg, 43kg, 45kg, missed jerk on 47kg, 43kg, 41kg Back squat - 56kg 3x3 Good morning - 15kg 4x2 7 minutes timed: 5 pushups, 5 hanging leg raises -- 15 sets Food Brunch (pre-workout): breakfast tacos, hashbrowns, mimosas Post-workout: Greek yogurt w/ protein powder Dinner: Tuna, lentils Late night: Greek yogurt w/ protein powder Calories: 1824 Macros: 139C, 61F, 147P Water 7.5 8oz glasses Sunday 1/24/16 Exercise Recovery. Food Breakfast: Greek yogurt w/ granola & protein powder Lunch: pork chop, pork roast (cleaning out leftovers) Dinner: chicken thigh, sweet potato & kale hash, pasta Late night: cottage cheese Calories: 1706 Macros: 131C, 67F, 143P Water 8 - 8oz glasses General Notes Not a bad weekend. A swap from planning to go to an Indian place to sushi for dinner Friday meant I was lower on fat than I had wanted to be. Other than that, I'm totally getting the hang of this. Also, went grocery shopping and got all the protein fortified stuff. I'd really like to move away from using protein powder so much. Saturday's training wasn't bad. I successfully performed at 90% my C&J with that added FS. It's obvious that the jerk is still my weak link. It always has been. That finisher, though. I'm still paying for it.
  10. Week in Review Diet/Fitness Goals Drink a minimum of 8 glasses (8oz) of water per day -- even on the weekends. Hydration is important, and I've always struggled with this. A-: I only drank 7.5 Saturday. Follow my calorie intake and macros with ETP. C+ - Mucked up my macros on Thursday due to spontaneous dinner. Was slightly under a couple of other days. Do my ab/back accessory work after every training session. (Tuesday stretch classes count) A - I counted Saturday's finisher as this because of all the hanging leg raises. Level Up My Life Goals Submit my proposal to the Comics and Popular Arts Conference. Once submitted, gather required research to write the finished paper. (2 parter because the proposal is due halfway through the challenge) Gathered some research on Sunday, but haven't read any of it.
  11. Dear lord. I managed 15 sets in 7 minutes on Saturday. Had to do knee pushups after awhile because that's what happens when every day is leg day. I thought the leg raises were easy. Until Sunday. And this morning. Apparently I have not been doing nearly enough ab work.
  12. Thursday 1/7/15 Exercise Technique primer: Muscle snatch + push jerk in snatch - 15kg (3+3) x3 Power snatch - 27kg 2x4 Power jerk - 32kg 2x4 Snatch push press + OHS - 28kg (3+1)x4 Back squat jump - 15kg 3x3 3 sets, no rest: 15 windmills, 15 Bicycle ab/side Food Breakfast: egg "muffin" w/ salsa, coffee Morning snack: rice cake w/ peanut butter Lunch: pork roast w/ quinoa Preworkout: gummy starfish (quick carb) Postworkout: gummy starfish (quick carb) Dinner: hummus w/ pita, mussels w/ garlic bread, saison Calories: 1685 Macros: 95C, 78F, 89P Water 7.5 - 8oz cups General Feelings So, late morning I found out a friend was coming through town and we decided to have dinner. No plans were made and we ended up at a tapas place. There weren't a lot of good protein choices, so I ended up way low on my protein. Carbs were low also, but I had a beer, so alcohol calories come out of my carbs. I had intended to the the finisher today, but didn't have time since I was meeting my friend for dinner. I'll make an attempt at that one on Saturday.
  13. Week in Review Diet/Fitness Goals Drink a minimum of 8 glasses (8oz) of water per day -- even on the weekends. Hydration is important, and I've always struggled with this. B+: I only drank 3 glasses on Saturday. Follow my calorie intake and macros with ETP. C - Getting better. Blew my calories and my macros on Saturday. Staycation for the win. Attempted logging. Do my ab/back accessory work after every training session. (Tuesday stretch classes count) A - While this seems like an easy no-brainer, I was really bad about skipping it, so having it as a challenge just forces me to do it. Level Up My Life Goals Submit my proposal to the Comics and Popular Arts Conference. Once submitted, gather required research to write the finished paper. (2 parter because the proposal is due halfway through the challenge) Proposal submitted. Discovered Denver Comic Con's Page 23 submittal is in March. Decided to submit to both. Haven't done research yet, but have plans to maybe bounce down to UC-Denver and hit up their library on Sunday.
  14. Weekend & Busy Bee Update Friday 1/15/16 Exercise Recovery day. Food Breakfast: rice cake w/ peanut butter, coffee Lunch: venison chili Afternoon snack: Szechuan chicken Dinner: Elk burger, sweet potato fries, IPA Calories: 1702 Macros: 120C, 45F, 121P Water 8 - 8oz cups Saturday 1/16/16 Exercise Does snowshoeing count? Because that's what I did. Food I logged, but it was all guestimated since we were out of town. The day did involve going to a chili cook off where I had copious amounts of chili and sampled 4 different excellent beers. Water 3 8oz glasses Sunday 1/17/16 Exercise Recovery. Food Again, I logged, but can really only confirm the macros for my dinner since that's the only meal I cooked myself. Was an excellent weekend. Water 8 - 8oz glasses Monday 1/18/16 Exercise Technique primer: Muscle snatch + tall snatch - 15kg (3+3)x3 2-position snatch (floor, knee) - 28kg 2x4 Snatch pull - 40kg 3x3 Back squat - 60kg x1, 53kg x3, 60kg x1, 53kg x3, 60kg x1, 53kg x3 Back squat jump - 15kg 3x5 3 sets, no rest: 15 sit ups, 15 back extensions Food Breakfast: egg & bacon "muffin", coffee Lunch: pork roast, kasha Pre-workout: oatmeal, vanilla whey, blueberries Dinner (post workout): mahi mahi, rice, salad Evening snack: chocolate cake Calories: 1647 Macros: 132C, 69F, 124P Water 10 - 8oz glasses Tuesday 1/19/16 Exercise Stretch class - 45 mins (missed first 15) Technique primer: Tall jerk + push jerk behind the neck in split - 15kg (3+3)x3 Pause jerk + Jerk - 35kg 2x4 Power clean - 33kg 2x4 Push press - 28kg 3x4 Food Breakfast: egg & bacon "muffin", coffee Lunch: chicken sandwich w/ avocado, french fries Preworkout: protein bar Dinner: calamari steak w/ red bell peppers, rice Evening snack: beef jerky, chocolate covered cherries Calories: 1739 Macros: 138C, 71F, 132P Water 8 - 8oz cups Tuesday 1/19/16 Exercise Technique primer: Muscle Clean + Tall Clean - 15kg (3+3)x1, 20kg (3+3)x2 2-position clean (floor, knee) - 36kg 2x4 Clean pull - 51kg 3x3 Front squat - 46kg 2x3 SLDL - 38kg 4x2 3 sets, no rest: 15 jack knives, 15 weighted twists/side Food Breakfast: egg & bacon "muffin", coffee Lunch: pork roast, quinoa Preworkout: oatmeal, whey, blueberries Dinner: Seared lemon chicken, potatoes, kale Evening snack: chocolate cake, licorice Calories: 1756 Macros: 126C, 76F, 135P Water 11 - 8oz cups General Notes Our weekend staycation was very good for both of us. Little mountain cabins are good that way. I'm getting better at macro tetris, slowly but surely. I decided to bump the ramp up faster - spending only 4 days at a level instead of a week. So far no bloating or anything (even with the practical free-for-all Saturday). I did have some noticeable weight gain when I got back that went away as soon as reined in my salt (minus the fries on Tuesday.... was on a work trip out of town for the day... made it mostly fit my macros).
  15. I attempted this. I made it exactly three cycles before I just couldn't do any more. Of course, it's been a pretty heavy week all around, and the lightest KB we have at our gym is 35lbs. I will accept this loss and try again with next week's finisher. (Still proud of last week's completed bear complexes.)
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