DrFeelgood - Lean and Strong 2.0

[Shello]

2 minutes ago, DrFeelgood said:

Netflix only has the first season, but I'm getting a huge kick out of it.

I think every episode of season 1 was great.  I stream season 2 on Sling.  It's a bit more 'meh'.  

 

4 minutes ago, DrFeelgood said:

Every day can be Christmas when you're Santa.   And I even got a small year-end bonus (though most of that is going to medical bills, which are almost gone!).  My problem right now is space: we're already cramped in this house.  I gotta find something bigger.

Space is my issue too.  

[DrFeelgood]

23 hours ago, LadyShello said:

I think every episode of season 1 was great.

 

I just finished it last night.

 

Spoiler

Holy mother-forking shirtballs!  I kinda suspected something like this, but it was still a cool twist.  Now I'm super interested to see where Season 2 goes, but not interested enough to renew my Sling subscription.

 

[Shello]

4 minutes ago, DrFeelgood said:

 

I just finished it last night.

 

  Hide contents

Holy mother-forking shirtballs!  I kinda suspected something like this, but it was still a cool twist.  Now I'm super interested to see where Season 2 goes, but not interested enough to renew my Sling subscription.

 

Spoiler

Right? I was blown away.  It did make for a good plot twist.   I wouldn't renew your Sling just for the 2nd season though. 

 

[DrFeelgood]

W1D5 - 4 points.  Full marks again, and we seem to be in cruise control.  I can dig it.   Wake was perfect--up and out of bed with MFG after only one snooze; dressed, fed, ready for work, and out the door on time.   Eat was similarly awesome--breakfast of eggs and toast; lunch of leftover pot roast with carrots and mashers (So! Good!); dinner of taco salad (no shell) plus one crispy taco just because.  I'm taking Tank's words about Intuitive Eating to heart and un-banning all food items, and this just happened to coincide with a lovely slice of chocolate cake for dessert.  MFG and I gave the Minions coupons in their Christmas stockings that allow them each to choose a dinner and dessert to help prepare for the family (among other coupons), so Boomer wanted to make Chef John's Chocolate Decadence cake.  It was delicious!  Day closed out at 2230 kcal with a decent macro split.

 

Move also got crushed.  I powered up the treadmill before dinner and put Rogue One back on my tablet for a 30-minute walk at 4 mph that increased in pitch by 1 degree every three minutes.  With a five minute cool-down I walked over 2-1/4 miles and climbed almost 500 feet.  It was a burner for sure.  Interestingly, Rogue One works really well in 35-minute increments.  I let it run a few minutes longer while I did some deep calf stretches after walking.  Then it was on to the rest of the evening, which consisted of budgeting, getting caught up on hockey happenings (still can't believe the 'Hawks traded Panik for a Coyotes defenseman), going nearly full-tilt during Rocket League practice (and finally getting ranked--I'm just a lowly Silver II), and then hanging out with the boys telling jokes, saying prayers, and tucking them in.  I headed to bed early myownself and streamed a few episodes before lights-out.  In retrospect I would've been better off starting my book before going to sleep, but it didn't impact the night and I had another good start to the day this morning.

 

I've been working on my spreadsheet to incorporate the RR's bodyweight progressions a little more fully for tracking purposes.  That's also helped me get my head around what my next workout should look like, and I have a bit more confidence about heading to the gym today after work.  Plus I put on my deadlift socks this morning, so I'm as primed for success as I can possibly get.  Just gotta go do it.  

 

Rumor mill is saying we're one of a few Army installations that are going to get a Ninja-Warrior style training gym soon.  Nobody's asked me to do any design work for it yet, but I'm eagerly keeping my eyes and ears open for any developments along that front.  It would be a cool project to work on and an even cooler facility to use in my own fitness quest.

 

Y'all keep rocking it, and have a fantastic weekend!

[Shello]

Boomer has good taste.  That looks amazing.  

[T2sarahconnor]

Nice week!  Way to crush those goals!  Cake looked amazing too.

 

Ninja-Warrior style training room?  Sign me up!

[Raxie]

6 hours ago, DrFeelgood said:

Rumor mill is saying we're one of a few Army installations that are going to get a Ninja-Warrior style training gym soon

 

Whaaaat?! God our gym is still so 1980s I'm jealous!

[DrFeelgood]

2 minutes ago, Raxie said:

Whaaaat?! God our gym is still so 1980s I'm jealous!

 

We recently built and opened a new huge fitness center, and MWR shuttered the old meathead gym (which I honestly preferred).  The old building has been sitting vacant for over a year, so this would be a good new use for it.

[Raxie]

1 hour ago, DrFeelgood said:

 

We recently built and opened a new huge fitness center, and MWR shuttered the old meathead gym (which I honestly preferred).  The old building has been sitting vacant for over a year, so this would be a good new use for it.

 

I'd be happy with a meathead gym.  This is like sad-trying-to-be-meathead gym but is really just a hole in the wall.

[DrFeelgood]

On ‎1‎/‎12‎/‎2018 at 11:23 AM, LadyShello said:

Boomer has good taste.  That looks amazing.  

It was excellent; very rich and dense so it was easy to eat just a little piece.

 

20 hours ago, T2sarahconnor said:

Nice week!  Way to crush those goals!  Cake looked amazing too.

 

Ninja-Warrior style training room?  Sign me up!

Thanks!  It's been good to get back in the mode.

 

I'm not entirely sure how it's going to shape up, if at all, but I'm definitely anxious to see what comes of it.  The DoD rumor mill can often be a bunch of junk.

 

16 hours ago, Raxie said:

I'd be happy with a meathead gym.  This is like sad-trying-to-be-meathead gym but is really just a hole in the wall.

Turns out the meathead gym is still open, but only weekday mornings.    We had a fairly decent set-up at Rock Island, but it certainly didn't compare to what Big Army gets.

[DrFeelgood]

W1D6 - 2 1/2 points, with 1 1/2 passterisks.   A pretty good day, so long as I keep my definition of "day" loose.  Wake was fine, even though I ran a little behind and ended up grabbing a less-than-quick breakfast at McD's.  Lunch was leftover taco salad.  I got a bit extra snacky in the afternoon and added some peanut-butter crackers, then I raided the candy drawer for a Kit Kat.   By the time I got home I had given up on tracking, but the rest of the day wasn't horrible.  MFG made a couple of different chicken-rice soups that were really tasty, then we ate the last of Boomer's cake.  I sampled a bit too much of the pecan cake Bubbles made for her friend's sleepover, then later in the evening I ran out to Qdoba for some chicken nachos for MFG, and I happily helped her finish them.  There was a small smattering of pecans and prunes in the mix, too, before the day ended.  I don't have a calorie total, and I don't much feel like revisiting the day, so I'm just giving Eat a half point based solely on I want to.

 

Move didn't happen since I was at the office a little later than planned and just wanted to get home to MFG when I finally left, but I didn't scrub it entirely.  Well, technically I did for Friday, but I went to the gym this morning and punished myself appropriately so as to count yesterday's goal complete.  I did the full warm-up, some pitiful attempts at bodyline mechanics (what even is a reverse plank, because whatever my attempt at it was I sucked at it. ), disappointed myself with the skill work (rings are a long way off for me, it seems), and then cried at regular intervals during the actual strength portion.  Even my deadlift let me down.  Oh how far the mighty have fallen.  Good news is that I can definitely see improvement in my future, especially as my core gets stronger and my joints become more flexible.  There's almost no where to go but upward!

 

Friday night was nice.  After dinner I spent an hour or so doing some guitar practice for Sunday's worship set.  Then I put on the Blackhawks game to watch with my boys.  Once that ended and I tucked them in for the night, MFG and I got caught up on our TV shows and then turned out the lights for a good night's sleep.  No reading or Rocket League practice, but there's plenty of time this weekend for that stuff.

[Ensi]

I want a Ninja Warrior training room, too!!

 

1 hour ago, DrFeelgood said:

I did the full warm-up, some pitiful attempts at bodyline mechanics (what even is a reverse plank, because whatever my attempt at it was I sucked at it. ), disappointed myself with the skill work (rings are a long way off for me, it seems), and then cried at regular intervals during the actual strength portion.  Even my deadlift let me down.  Oh how far the mighty have fallen.  Good news is that I can definitely see improvement in my future, especially as my core gets stronger and my joints become more flexible.  There's almost no where to go but upward!

 

That's the spirit  Reverse planks are lovely, once you get the hang of them. Try to imagine that you're pushing yourself up from the ground, and focus on keeping your body straight by tightening ze muscles. And then you can progress to full bridge and creep people out with your new powers.

[deftona]

39 minutes ago, Ensi said:

 And then you can progress to full bridge and creep people out with your new powers.

 

 

[DrFeelgood]

On 1/13/2018 at 1:32 PM, Ensi said:

That's the spirit  Reverse planks are lovely, once you get the hang of them. Try to imagine that you're pushing yourself up from the ground, and focus on keeping your body straight by tightening ze muscles. And then you can progress to full bridge and creep people out with your new powers.

Right now it only seems to be happening in my imagination. 

 

 

On 1/13/2018 at 2:11 PM, deftona said:

 

 

That dude's a trip.  Also, who ever expects a guy that size to move like that?

____________________________

 

Oh holy freaking crap.  Everything hurts.  I think I'm going to spend the rest of the day playing my PS4 because I legitimately can't even straighten my arms.

[DrFeelgood]

W1D7 - Zero points.  Well, I've discovered that I probably shouldn't attempt a fast day along with a workout.    Saturday was fine through dinner, but as the evening wore on I got so hungry that I couldn't deny myself any longer.  I want to think I was mindful enough, but I honestly don't remember what all I ate.  Whatever it was it bloated my Sunday weigh-in.

 

Week 1 Check-in.  Scale said 230.6 for a loss of 6.5 pounds on the week--nearly all of it holiday bloat.  Sunday was actually slightly higher than Wednesday's mid-week check, so even though I bailed a bunch of bloat over the week I was still discouraged by that number.  Add in that I'm not feeling particularly well from the weird eating and that my body is super sore (holy sweet freaking Moses, it's even worse today) from Saturday's gym session and I was in no way prepared to take a progress photo this week.  Belt is squealing at Notch 39.  Hopefully I can rein it in over the coming week.

 

W2D1 - Zero points.  Eating yesterday went off the charts because I completely abandoned any semblance of reason.  I basically just ate whatever was around and didn't track any of it.  There's no doubt it was super high, but I'm not overly bothered by it.  I didn't have a sleep goal since today is a work holiday.  Today I've got a few hours of solitude at the house while MFG and the kids are at co-op, so I'm going to relax and enjoy it while eating Poptarts and watching The Price is Right.  I will go to the gym this afternoon, and even though I don't expect to progress much, if at all, I have some hope that the work will help unkink these DOMS.

[Shello]

3 minutes ago, DrFeelgood said:

 

W2D1 - Zero points.  Eating yesterday went off the charts because I completely abandoned any semblance of reason.  I basically just ate whatever was around and didn't track any of it.  There's no doubt it was super high, but I'm not overly bothered by it.  I didn't have a sleep goal since today is a work holiday.  Today I've got a few hours of solitude at the house while MFG and the kids are at co-op, so I'm going to relax and enjoy it while eating Poptarts and watching The Price is Right.  I will go to the gym this afternoon, and even though I don't expect to progress much, if at all, I have some hope that the work will help unkink these DOMS.

But will you toast them?  I'm guessing since you buy the unfrosted atrocities, you'd have to toast them for them to be edible.  

[DrFeelgood]

23 minutes ago, LadyShello said:

But will you toast them?  I'm guessing since you buy the unfrosted atrocities, you'd have to toast them for them to be edible.  

 

Only a frosting-o-phile would even think to ask such a question.

 

Interesting note, the frosted version has more sugar (slightly) but fewer calories.  So if you want a Poptart that actually has a decent amount of fruit filling (and tasty fat) then an informed consumer would surely choose the unfrosted version over the mouth-offending abomination of sprinkles and weirdness that comprises the frosted variety.

 

To the Mutant Aisle with you!

[Shello]

2 minutes ago, DrFeelgood said:

 

Only a frosting-o-phile would even think to ask such a question.

 

Interesting note, the frosted version has more sugar (slightly) but fewer calories.  So if you want a Poptart that actually has a decent amount of fruit filling (and tasty fat) then an informed consumer would surely choose the unfrosted version over the mouth-offending abomination of sprinkles and weirdness that comprises the frosted variety.

 

To the Mutant Aisle with you!

I like my fruit filling with frosting.  And I'm fairly happy in the mutant aisle.  The Hot cocoa Oreo's live there too.  

[DrFeelgood]

W2D2 - 1 1/2 points.  The work holiday was fine, though it was a little tough to get motivated about anything.  Between the cold, the wind, my DOMS, and the fact that I had the house to myself for the whole afternoon I had plenty of excuses reasons to just sit around under blankets and do next to nothing.  So I took advantage.   At least I got some minor stuff done to one of the Timmycasters.

 

Eat was okay enough.  Breakfast started with an everything bagel with cream cheese before moving on to a lovely toasted pair of Poptarts.  That was plenty of sustenance for most of the day, so I didn't bother with much of a lunch--just snacks of almonds and cheese before finishing off the box of corn flakes so the kids wouldn't fight over it.   For dinner I made pork chops with rice and broccoli, then the kids and I split a tub of Blue Bell rocky road ice cream, where my lion's share sufficed to take my daily total a bit higher than target.  I'm calling it a half point.

 

I didn't do anything for Move, and the only attention I paid to my physical fitness at all was to do a few shoulder exercises to loosen up the impinged joint.  I also laid on a bolster for a good bit to open up my chest while the boys were playing their turns on our hockey season, and when that was done I dug out my spiky therapy ball and rolled on some of the tighter muscles.  None of that really counts for my Move goal, though, so it's red on the day.

 

Fortunately I was exhausted enough to go to sleep on time, so rituals and lights-out were completed ahead of schedule.  Even so I overshot this morning's alarm by a lot.

 

I've reformatted my program a little bit. This includes dropping the third gym day per week and returning to a Tuesday & Thursday strength schedule.  I'll still walk on off-days, so now that will be on M-W-F.  This will also let me move my Fast days to Mon/Fri instead of Tue/Sat, which should work better.  I'll give it a trial run this week and see if it's a little more sustainable with my work-, home-, and church-life priorities.

[Emerald Eagle]

Nice job! Dropping your holiday weight in a week is pretty impressive. My body is still holding on to at least half of mine  But as you say, onwards and upwards! 

[DrFeelgood]

2 hours ago, EmeraldEagle said:

Nice job! Dropping your holiday weight in a week is pretty impressive. My body is still holding on to at least half of mine  But as you say, onwards and upwards! 

 

Oh I haven't even dropped half yet.  I went from 219 before Thanksgiving to 237 on Jan 7th.  Six weeks, 18 pounds, and so far I've only dropped seven.

 

On the plus side, I don't have to add any weight to my dips.

[peelout]

I was just thinking of your pictures from last year today and couldn't remember who it was.  Then I saw you on another post, so following again. 

 

Those incredible shrinking you pictures at the start were amazing.

[Sloth the Enduring]

I was just thinking of your pictures

I think about his pictures a lot too

[DrFeelgood]

12 hours ago, peelout said:

I was just thinking of your pictures from last year today and couldn't remember who it was.  Then I saw you on another post, so following again. 

 

Those incredible shrinking you pictures at the start were amazing.

Thanks, peelout.  Glad to have you back in the mix.   I wish I wasn't in the position of needing to shrink all over again, but such is life.

 

37 minutes ago, Sloth the Enduring said:

I think about his pictures a lot too

 

Quads envy.

___________________________

 

W2D3 - 3 points.  That's a little better.  I managed to tighten up the rest of the day after completely shirking Wake.  And since the band leader cancelled Tuesday night's worship practice I was able to focus on completing my fitness tasks without being rushed or cutting any corners.

 

Eat was okay; I managed to get close to target despite capitulating to afternoon munchies.  Breakfast was my usual drive-thru order at McD's.  Lunch was leftover ham, cheese, potato casserole with steamed green beans.  I ran out for an afternoon snack, but the Kwikee Mart's protein-y cooler was ransacked and none of the items I wanted were in stock.  I threw caution to the wind and grabbed the big bags of potato chips and m&ms along with a liter bottle of DDP--not my finest choices, but they didn't completely bork the day.  Dinner was Italian sausage with even more green beans.   That brought me up to 2449 kcal with way too much sugar, but I'm counting it as full marks.

 

Move went great!  I spent 90 minutes at the gym starting with a full and in-depth upper body warm-up (Antranik's video).  Then it was on to the bodyline drills:  plank for 1 minute (tough), side planks for 30 seconds each (tougher), reverse plank for 1 minute (impossible), hollow hold for 1 minute (ouch), and superman for 1 minute (ouchier).  I held them all except for the reverse plank, but even that I managed to do a couple of 20-second holds with a short rest.  Next up was skill work, so I did 5 minutes of wall-handstands and 3 minutes of parallel bar supports, alternating holds and rests as needed (many rests were needed).  Finally I was ready for strength work:  eccentric pull-ups were really painful but I managed to match my previous session; dips were similar, too; horizontal rows felt a bit stronger; push-ups graduated to the next progression and are feeling pretty good; barbell squats felt awesome!; and hanging leg raises brought the pain again to finish up.  It'll be slow-going, but I can see the potential for getting stronger--especially as I get leaner.  Hopefully the need to drop body weight for strength performance will be sufficient motivation to stay out of the fattening snacks.

 

Sleep was excellent.  Owing to exhaustion after a long work day and a depleting gym session all I did once I got home was to eat my dinner, watch a couple periods of hockey with the boys, then head up for a good shower, the rest of my nightly rituals, and a very early bedtime.  Regrettably the afternoon DDP kept me up a bit, but I still got the lights out on time and managed a decent night's sleep.

 

It was a good day.  Today should be another one.

[Raxie]

Wow that warm up looks super thorough! It makes my warm ups feel inadequate.  Yay for good days!