Sam Ashen Posted April 27, 2018 Author Report Share Posted April 27, 2018 Cardio Row day today. I might change something up next week and experiment. 25 minutes. I got pissed off at the idea of HR zone training to the point that I changed all the numbers. Next week, I'm just going to do a 25 minute row to verify where I'm at, then experiment with some five-minute interval cycles. Meal plan was a bit messed up. Score for Today: 3020 Calories 335 Carbs 113 Fat 196 Protein +1.5 Overall 3 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
RedStone Posted April 27, 2018 Report Share Posted April 27, 2018 20 minutes ago, Sam Ashen said: I got pissed off at the idea of HR zone training to the point that I changed all the numbers. Next week, I'm just going to do a 25 minute row to verify where I'm at, then experiment with some five-minute interval cycles. That... sounds like you 20 minutes ago, Sam Ashen said: Meal plan was a bit messed up. Come over. We'll have ice cream. 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Sam Ashen Posted April 28, 2018 Author Report Share Posted April 28, 2018 Snatch Balance plus 2 Overhead Squats at 94, 114, 124, 134, 144, and 154 pounds, two of the sets at 154 were only one OHS Deadlifts: 8x224, 8x274, 8x294, 8x314, 8x324 pounds Push Press: 3x94, 3x134, 8x3x159 pounds EMOM Dumbbell Bench Press: 8x40, 8x45, 8x50, 8x55 pounds Seated single-arm row: 4x10 Today was a good day for respawn calories. Score for today: 3999 Calories - at least 372 Carbs 174 Fat 204 Protein +7.2 Overall S'mores! 3 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Emerald_Dragonfly Posted April 28, 2018 Report Share Posted April 28, 2018 On 4/26/2018 at 9:57 PM, Sam Ashen said: I got pissed off at the idea of HR zone training to the point that I changed all the numbers. Of course you did. 2 Quote ~Emerald_Dragonfly Level 13 Warrior Link to comment
Sam Ashen Posted April 29, 2018 Author Report Share Posted April 29, 2018 Saturday. It's against the recommendations of people who care about me, but I'm giving it my best shot. First go at the gym. Check in. Change. Look for jump rope for the WoD I was given. There was none. Decide to mess around with a few pull-ups, anyway. Go to the bar. Do three pull-ups. Change. Go for lunch. Get home. Try the playground. Pull-ups: 5x8 I felt a little better in the evening, so I went shopping for a jump rope. I stopped by to give the WoD one more shot. 25 minutes of: 5 Pull-ups 15 Box Jumps 25 Air Squats 35 Jump Rope I think I got through 6 rounds of it and I kept forgetting the jump rope, so inserted a round of jump rope before and after the air squats. It actually took 27.5 minutes. Score for Today: 3239 Calories 219 Carbs 156 Fat 209 Protein +2.3 Overall I think I'm dealing with a combination seasonal affective from that winter that just would not quit, followed by seasonal allergies hitting suddenly and hitting hard, and a burnout that has been accumulating since the beginning of the year. Counting the number of jobs in various stages of design and production might provide an explanation where the stress is coming from in that direction. General management attitudes do not help. Discussing the situation with my replacement, he believes something will happen to one of us soon enough. Maybe I should be paying attention that DEFCON situation again. .....and taking care of #1 3 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Tanktimus the Encourager Posted April 29, 2018 Report Share Posted April 29, 2018 9 hours ago, Sam Ashen said: Saturday. It's against the recommendations of people who care about me, but I'm giving it my best shot. You must be sick if you're willing to do a WOD. 1 Quote Current Challenge "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to comment
Sam Ashen Posted April 30, 2018 Author Report Share Posted April 30, 2018 I feel a bit better today. Snatch Pull, plus 2 power snatch: 3 at 94, and 1 each at 114, 124, 134, and several runs at 144 pounds, with a lot of misses and press-outs. Squats: 5x144, 5x184, 5x224, 5x264, 5x294 - and it's been a while since I did such a glorious squat morning! Squats: 8x3x224 pounds EMOM Lots of videos were taken. None were posted, for very good reason. This was a sloppy session. Pull-ups: 5x8 Scap retractions on the pull-up bar: 3x12 KB rows: 4x8x45 pounds Hollow holds: 3x45 seconds Score for Today: 2866 Calories - probably more because I had a salad with a lot of stuff I did not bother to count and breakfast / lunch out 183 Carbs 167 Fat 158 Protein -5.5 Overall Most likely, there is stuff I forgot, but whatever. 3 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Urgan Posted April 30, 2018 Report Share Posted April 30, 2018 On 4/28/2018 at 10:14 PM, Sam Ashen said: General management attitudes do not help. LBR this never helps anyone ever. Quote Level 13 Shape-shifting Warrior Monk STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27 The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein Battle Log : MFP : Instagram : Challenges - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Sam Ashen Posted May 2, 2018 Author Report Share Posted May 2, 2018 Well, the drama is leveling up. Yesterday, I stirred up a hornet's nest by refusing the criticism / abuse that goes along with something I either neglected to detail or left for the next stage of the project. For some reason, I refused to be beat over the head with it. So he came back an hour later after he said he calmed down to talk about it and I told him I was not interested in talking about it. I was given threats like there will be hell to pay and I will not get far with my attitude, but today is the day after. Today was the calm after the storm. I found some peace cleaning out my desk and removing stuff that is mine. I should be able to finish this job by the end of the week. I was also finding some fond little memories and a bunch of scribbled calculations that I decided were worth keeping. But don't worry about me. I bring this on myself. EDIT: Also, on the burnout scale, I feel better. When I think about it more and was explaining it to a couple of friends last night, I would have responded much different had the problem been addressed instead of the person attacked. Yesterday was also a rest day. Yesterday's Score, as well as I can recall it: 2719 Calories 220 Carbs 118 Fat 215 Protein -1.5 Overall Today was cardio row. I skipped the zone training, but watched what happened to my HR instead. 25 minutes, a little bit over 6250 meters for a 2:00 pace that was hard to hang on to as time went on. Score for Today: 3239 Calories 300 Carbs 152 Fat 222 Protein +3.7 Overall 3 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Tanktimus the Encourager Posted May 2, 2018 Report Share Posted May 2, 2018 Good job standing up for yourself. It sounds like you are in a toxic work environment for sure. 2 Quote Current Challenge "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to comment
Sam Ashen Posted May 3, 2018 Author Report Share Posted May 3, 2018 5 hours ago, Tanktimus the Encourager said: Good job standing up for yourself. It sounds like you are in a toxic work environment for sure. In a way, I think the toxic seeped in from higher levels. Somebody goes in with better intentions and tries to change it in the culture. Also, the jobs we did recently are hitting the fan, so to speak. Today's drama was highlighting something that went wrong on my replacement's unit that is easily fixable, so got an email bomb about the latest fail from the design team and a list of my replacement's jobs that had rework presented as the problems so far this year. It is a misrepresentation. The list is much longer than that. Meanwhile, my replacement dismisses it all as noise and playing for power. (Hablamos.) This marks two days after. I feel more calm, anyway. Today was a rest day. Score for Today: 2699 Calories 181 Carbs 139 Fat 201 Protein -1.7 Overall 2 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
RedStone Posted May 3, 2018 Report Share Posted May 3, 2018 Calm is good Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Tanktimus the Encourager Posted May 3, 2018 Report Share Posted May 3, 2018 11 hours ago, Sam Ashen said: Meanwhile, my replacement dismisses it all as noise and playing for power. (Hablamos.) That was my guess as well. Quote Current Challenge "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to comment
Urgan Posted May 3, 2018 Report Share Posted May 3, 2018 It's always nice when upper management is always on top of the problems well after the damage has been done but can't be found when decisions need to be made. Specifically the decisions that would make the evaluation of said problems much clearer but might also attach their name to the breakdown. Hope the calm hangs around a bit. Quote Level 13 Shape-shifting Warrior Monk STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27 The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein Battle Log : MFP : Instagram : Challenges - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Sam Ashen Posted May 4, 2018 Author Report Share Posted May 4, 2018 4 hours ago, Urgan said: Hope the calm hangs around a bit. I think that was the storm for a while. Things seem normal now. However, it must be pretty bad if even Miss Broki is worried about me instead of saying that I am just bringing this on myself and she would have written me up so many times. Today was the early morning session. Two Cleans and Two Jerks: 2 at 134 and 1 each at 154, 174, 184, 194, 204, and 214 pounds Front-Squats: 5x134, 5x184, 3x224, 5x234, 4x4x199 pounds Snatch grip barbell holds: 2 x 1 minute x 84 pounds Score for Today: 3028 Calories 224 Carbs 134 Fat 228 Protein -1.1 Overall 2 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
RedStone Posted May 4, 2018 Report Share Posted May 4, 2018 Spoiler 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Tanktimus the Encourager Posted May 4, 2018 Report Share Posted May 4, 2018 Happy Birthday. 2 1 Quote Current Challenge "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to comment
Urgan Posted May 4, 2018 Report Share Posted May 4, 2018 2 Quote Level 13 Shape-shifting Warrior Monk STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27 The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein Battle Log : MFP : Instagram : Challenges - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Sam Ashen Posted May 6, 2018 Author Report Share Posted May 6, 2018 Yesterday, I took the day off to celebrate with an amigaza. She wanted to meet the infamous Miss Broki, so that's what we did. Birthday Deadlifts, worked up to 9x5x315 pounds EMOM I'm not sure why I kind of struggled with this. Maybe it was just because the thought of EMOM gets me out of breath. A couple of planks, at 30 seconds and a little over a minute. I was feeling kind of disinclined to hold anything much longer than that. I read somewhere that there's not much point in holding it longer than a minute. Then four rounds of: Approximately 180 meter run 10 burpees 10 dumbbell thrusters with 18 pounds 10 dumbbell front squats with the same 18 pounds 2 minutes rest We did not time it. Oh, well. Score from Last Night: 4428 Calories - Lots of ice cream! 336 Carbs 246 Fat 197 Protein +12.4 Overall Today was a rest day. We got a couple of errands done and did some dog walks. Score for Today: 2937 Calories 228 Carbs 135 Fat 159 Protein +0.8 Overall 3 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Sam Ashen Posted May 7, 2018 Author Report Share Posted May 7, 2018 Sunday started off very lazy. Finally I got around to a little bit of work. Snatch Balance plus two Overhead Squats: 1x94, 1x114, 1x124, 1x134, 1x144, 1x149, 3x154 pounds Push Press: 3x94, 3x134, 3x154, 8x3x164 pounds EMOM Dumbbell Bench Press: 8x40, 8x50, 8x55, 8x60 pounds Seated Single-Arm Rows: 4x10 Score for Today: 2625 Calories 261 Carbs 114 Fat 184 Protein -5.4 Overall Right now it does not exactly feel accurate, but maybe later it will get better. 2 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Tanktimus the Encourager Posted May 7, 2018 Report Share Posted May 7, 2018 19 hours ago, Sam Ashen said: Score for Today: 2625 Calories 261 Carbs 114 Fat 184 Protein 2 2 Quote Current Challenge "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to comment
Sam Ashen Posted May 10, 2018 Author Report Share Posted May 10, 2018 Score from Monday night: 3198 Calories 228 Carbs 184 Fat 159 Protein +3.2 Overall Score from Tuesday night: 2897 Calories 391 Carbs 87 Fat 164 Protein -2.4 Overall Score for Today: 2912 Calories 314 Carbs 116 Fat 200 Protein +0.5 Overall Tuesday morning's work: Snatch Pull + Power Snatch: 2 at 94, 2 at 114, and about 6 at 134 pounds Squats: 5x134, 5x184, 5x224, 3x264, 5x289, 8x3x229 pounds Hollow Holds: 3 at 45 seconds 2 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.