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Big Show gets flexy


Big_Show

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Another challenge with the Warriors!

 

This one is going to look pretty similar to the last one, but now that I finally found a job again I get to switch things up a bit!  And, as I'm settling in to the new job now, it's time to shift my focus back on to the weight loss.

 

1) Jim Wendler's 5/3/1 Boring but Big programme 3 times a week - I'm just starting my 5th cycle through and aiming to keep it up, and finding a way to cope with any inevitable further lockdowns that may or may not be on the horizon.  While I've been managing to fit four workouts in a week, I am now trying to do just the 3 but also fit in a longer walk one day as well.  Which leads me nicely on to:

 

2) Accumulate at least 42,000 steps for the week (6,000 daily) - my target has dropped down as I have less free time now, but I do appear to be able to hit 5000/day quite consistently so it's time to stretch that by another 1000/day.

 

3) Keep total calories to +/-800 of my weekly calorie total (exact figure depends on my weight that week) - I really need to dial this in - 5 weeks today is the Welshman's birthday, and I have a nice shirt that I want to be able to fit into again when I take him out for dinner to celebrate.  So there's a definite deadline!

 

LQ) Get flexy - various joints of mine (especially my left shoulder) are starting to protest a bit as the weights are creeping up again, so I'm going to restart doing the NF yoga sessions as a bit of a preventative measure as they've always worked for me in the past.  The initial goal is to get three of the mini-sessions done during the week, along with a full video at the weekend when I have more time.  That's still only around 50mins/week in total, so there's really no excuse for not fitting it in.

 

Starting weight for this challenge is 116.9kg.  The goal is to be comfortably in the 114s by late November.

 

Let's get flexy!

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Big Show: Human Swift Hunter

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Here to cheer on your Poverty Lifts. ❤️ 

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...But that's the way things are. The choice is yours."

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On 10/20/2020 at 9:24 PM, Laghail said:

Happy to follow along. I ran 5/3/1 for a while and it heavily influenced me as a lifter. 

 

I am definitely loving the structure of it. 

 

On 10/20/2020 at 10:05 PM, KB Girl said:

Ahh UK has been ramping up those phases haven't they? Hope you can keep going to the gym, fingers crossed. 

 

Luckily my county has consistently been one of the least affected throughout the pandemic so far, so I'm just hoping that continues.  And it now looks like gyms will largely be exempt from the tier 3 closures, as so far I don't think any have been linked to the spread in any contact tracing.  I know mine is definitely very hot on making everybody wipe equipment down both before & after use.

 

On 10/20/2020 at 11:05 PM, Tanktimus the Encourager said:

Following along again.

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Dammit Big Show!

 

 

 

 

Nicely played sir.

 

On 10/21/2020 at 2:08 AM, shaar said:

Here to cheer on your Poverty Lifts. ❤️ 

 

And a Doot Doot to you too!

 

On 10/21/2020 at 9:11 PM, spezzy said:

hiiiiii 5/3/1 big but boring is PERFECT in this situation.

 

and love the weekly calorie goals! 

 

following along, obvi :)

 

Thanks for following!

 

----------------------------

 

Thursday weight: 116.9kg

Wednesday steps: 4636 (1364 under target for the week) - instead of my usual post-work "commute" walk, Wednesday nights is the night I do the big weekly shop for us and for my parents, so my first day was a bit low.   It'll definitely pick up though!

Wednesday calories: 2389 (178 under target for the week) - a good start to the week!

 

Friday weight: 116.kg

Thursday steps: 10,002 (2638 over target for the week) - I went for my "commute" with a podcast, and then the Welshman asked me if I fancied popping out for a pint, as we hadn't been out anywhere since Sunday (Asda doesn't count).  It did have the added bonus of another couple of thousand steps though!

Thursday calories: 3163 (418 over target for the week) - the downside was a few hundred unplanned calories.  Still, we really like our new local, it was good beer (they were out of the nice ciders) so it was totally worth it.  And I've got until the end of Tuesday to make up for it!

 

Thursday morning before work was also the first deadlift workout of my new cycle.  I was very pleased that the one other guy in the gym left just as I was finishing my warmup, so I had the entire place to myself!  The work sets were:

70kg x5

80kg x5

90kg x5+ (I only did 5 because it was very early and I'd only had one coffee and forgot I was supposed to do more...)

 

The accessory was then a 5x10 more deadlifts - I've decided to keep this at 70% of whatever the 1+ effort in week 3 is, so today it was 70kg still.  I managed them all fine, just my grip understandably getting tired by the end of it all.

 

The other exercise was flat straight-leg raises and I finally managed 5x10 (albeit with a furiously burning core by the end of the last set), so next time I'll be moving up to forearm bent-leg raises.  Good to be getting vertical at last!

 

Today work has been good, I've been for my post-work walk to get the steps up, done some housework, and now I'm about to settle in with a bit more Assassin's Creed.  Just one thing first - I realised I haven't actually done any of that pesky yoga yet, so before I turn it on I'll do the Touch Your Toes mini-session.   It would be good to be able to do that again, so seems as good a place as any to start!

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Big Show: Human Swift Hunter

Respawning. One day at a time.

Battle Log: #OperationWeddingSuit

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On 10/20/2020 at 1:12 PM, Big_Show said:

Another challenge with the Warriors!

 

 

giphy.gif

 

On 10/20/2020 at 1:12 PM, Big_Show said:

LQ) Get flexy -

 

Wolfie and I are loving #SmoothPanther mobility.  Not saying you don't have enough on your plate, but for static stretching it's pretty decent.  Only 15 mins too!

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20 hours ago, Big_Show said:

the Welshman asked me if I fancied popping out for a pint

 

The answer to this is ALWAYS yes, right?

 

Oh, also - I played Cards Against Humanity for the first time in FOREVER a few weeks ago, and all I had was camp flashbacks, and I even pulled my favorite card - WINDMILL FULL OF CORPSES.  BLESS

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i am not waiting for a hero.  i saved myself long ago.

Level 50 Bardic Time-Mage; of the Furious Heart

STR.55  DEX.43 STA.48 CON.51 WIS.53 CHA.65

"Well...in the end, it boils down to two simple choices. Either you do or you don't.

You'd think with all the problems in this world, there'd be more answers. It's not fair...
...But that's the way things are. The choice is yours."

» visit me @ my BATTLE LOG~

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On 10/23/2020 at 9:51 PM, Rurik Harrgath said:

 

giphy.gif

 

 

kiss.gif.8a4b843947f06c27b72e698d83296fb8.gif

 

On 10/24/2020 at 3:18 PM, shaar said:

 

The answer to this is ALWAYS yes, right?

 

Oh, also - I played Cards Against Humanity for the first time in FOREVER a few weeks ago, and all I had was camp flashbacks, and I even pulled my favorite card - WINDMILL FULL OF CORPSES.  BLESS

 

That is always one helluva card!  And fits a disturbing number of scenarios...

 

--------------------------------------

 

Saturday weight: 116.9kg

Friday steps: 6575 (3213 over target for the week) - Friday was a nice easy day at work, then I headed out afterwards for a bit of a walk and then we settled down in front of the tv for the evening.

Friday calories: 2842 (693 over target for the week) - Not bad, had a couple of drinks in the evening, the meal we cooked was from a diet book (creamy leek & sausage bake - delicious), so that's a pretty good calorie count.

 

 

Sunday weight: 116.1kg

Saturday steps: 6955 (4168 over target for the week) - hit the target again, pleased with that

Saturday calories: 4173 (2299 over target for the week) - this went a bit tits up!  We had my sister's family over in the afternoon and I bought snacky treats for the kids, but we ended up sharing of them as well.  Then the Welshman & I went for a meal out in the evening (because we had some restaurant vouchers) - I think that's the first time we had a proper evening meal out together in a restaurant since January?  I had a delicious pizza and some garlic bread, a few glasses of wine, and then realised just how many calories it had ended up as when I logged it.  So also imagine my surprise when this morning the scales said 116.1kg, which is a new low since my respawn in January...

 

Today we went over to see his mum & step-dad, which meant we also got to take their dog for a walk (he's called Seve Ballesteros.  It's a good name for a Jack Russell.) and while we went out for lunch, I picked a good healthy option so I can start repairing my calorie average.  Plus then when we got back we went out for another little walk, so today's step count is already over 10k.

 

This evening we're making ourselves a roast dinner, with the plan to make plenty of leftover roast vegetables and use them to make buble & squeak for dinner last in the week.  Proper stodgy comfort food, but shouldn't break the calore bank with it!

 

Oh yeah, and yesterday morning before my sister's family visited I headed off to the gym for my bench press day.  The work sets were:

47.5kg x5

55kg x5

60kg x5+ (I did 7).

 

For the accessories I accumulated 50 reps of DB bench press @ 2x20kg (52 total), and then the bent-over DB row @ 22.5kg (51 total).  It felt like a good workout, and I'm already looking forward to the next one!

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Big Show: Human Swift Hunter

Respawning. One day at a time.

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On 10/26/2020 at 4:42 PM, Laghail said:

Forgot to ask, you find that excel google docs yet for 5/3/1? I can dig up a copy if not, it helped me for the first weeks when I was still getting my head around the program.

 

Cheers mate, no need though - I actually wrote my own custom one up in Excel based on the guidance he gave in the book.  Nice and easy to follow, I just copy everything forward into a new tab for a new cycle and adjust my new 1RMs and it spits out all the numbers I need.

 

Monday weight: 116.6kg

Sunday steps: 11,587 (9755 over target for the week) - it was definitely a good total for the day!  Pleased I went for that extra walk when we got back.

Sunday calories: 2515 (2247 over target for the week) - kept it within the limit despite the temptation to have a glass of wine after dinner.

 

Today has been a non-training day, just making a start on the week at work.  Went for a little walk after work, which thanks to the end of BST was entirely in the dark.  Guess I'd better get used to that again.

 

All set for tomorrow morning's gym session - not done an early morning squat session yet during this so let's see how that goes!

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Big Show: Human Swift Hunter

Respawning. One day at a time.

Battle Log: #OperationWeddingSuit

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Tuesday weight: 116.1kg - second time this week I've been down to this, got hopes that knuckling down properly will get me into the 115s soon enough.

Monday steps: 5826 (9581 over target for the week) - didn't realise I hadn't got there on my post-work walk!

Monday calories: 2350 (2030 over target for the week) - I've accepted that I completely missed my target for the week (still trying to stick to my daily target for the rest of the week though).  I understand why - a rare evening meal out, and two separate lots of family time that we don't normally get to have at the moment.  Just means we need to plan ahead better - the only thing on for this week is my parents coming round for a takeaway curry on Friday night, and the rest of the weekend we can be more careful instead.

 

Today started off with a gym trip for squat day - the work sets were:

62.5kg x5

70kg x5

80kg x5+ (I did 7) - my regular squatxiety(TM) still hasn't reared its head, so I'm actually enjoying this!

 

Then it was 5x10 hack squat @ 60kg - first time trying this weight and it was a total success!  Time to put it up again next time.

 

The other accessory was 5x10 calf raises @ 60kg - I did 3 sets and then was getting twinges from round the front of the muscle, so I saw no need to carry on and called it quits.  Discretion is the better part of valour sometimes!

 

After a good day at work I headed out for a two mile to get my steps up, and tonight I'm cooking up the leftover veg from Sunday's roast to make bubble & squeak, which will work nicely with a fried egg on top.

 

And today also marks my first payday since March!  To celebrate I treated myself to a bottle of Auchentoshan and shall be having a wee dram after dinner.  All carefully fit into the calorie count, obviously!

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Big Show: Human Swift Hunter

Respawning. One day at a time.

Battle Log: #OperationWeddingSuit

Previous challenges: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42 

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17 minutes ago, Big_Show said:

And today also marks my first payday since March!  To celebrate I treated myself to a bottle of Auchentoshan and shall be having a wee dram after dinner.  All carefully fit into the calorie count, obviously!

 

Outstanding choice of a beverage! I fully approve, and it is absolutely fitting to splurge on one to celebrate your first paycheck in far too long. Enjoy every sip!

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On 10/20/2020 at 1:12 PM, Big_Show said:

3) Keep total calories to +/-800 of my weekly calorie total (exact figure depends on my weight that week) - I really need to dial this in - 5 weeks today is the Welshman's birthday, and I have a nice shirt that I want to be able to fit into again when I take him out for dinner to celebrate.  So there's a definite deadline!

Any thoughts on the welshman's birthday present? Christmas is coming and I want to crib all the ideas I can.

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21 hours ago, Scaly Freak said:

 

Outstanding choice of a beverage! I fully approve, and it is absolutely fitting to splurge on one to celebrate your first paycheck in far too long. Enjoy every sip!

 

It tasted very nice indeed!

 

21 hours ago, Laghail said:

Any thoughts on the welshman's birthday present? Christmas is coming and I want to crib all the ideas I can.

 

I have absolutely zero ideas as yet - it gets particularly stressful, because as soonas I come up with something and buy it, I then only have a month to think of Christmas presents as well!  It's very inconveniently timed, I should get him to change it...

 

20 hours ago, Mike Wazowski said:

It's been a while since I checked in, so:

 

1) Congrats on the steady health and fitness progress! You're killin' it!

2) Congrats on the new job!

 

Cheers mate!

 

----------------------

 

Wednesday weight: 115.5kg - lowest weight since 1st October 2019!

Tuesday steps: 6807 (10,388 over target for the week) - that walk did the trick, nice total for the week.

Tuesday calories: 2500 (1963 over target for the week) - the bubble & squeak was delicious, and surprisingly good calorie-wise as well.

 

I am very pleased indeed with my weight progress, inexplicable as it may seem considering my calorie excess of the weekend.  Inspired by this though, we have concocted a healthy meal plan for the week and are about to head off to Asda to buy it all now.

 

My overall progress so far since the respawn now looks like this:

 

image.thumb.png.f2599d7dce2761688bb738456b80e2ce.png

 

Looks like this week has been a bit of a plateau-buster!

 

With regards to getting flexy, I didn't do as many yoga mini-sessions as I originally intended so I'm going to fix that this week.  Doing the shoulder one tonight when get back (because I have my shoulder workout tomorrow morning) and making damn sure I hit my target for the week ahead too.

 

Onwards and flexywards!

  • Like 5

Big Show: Human Swift Hunter

Respawning. One day at a time.

Battle Log: #OperationWeddingSuit

Previous challenges: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42 

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23 hours ago, Big_Show said:

I have absolutely zero ideas as yet - it gets particularly stressful, because as soonas I come up with something and buy it, I then only have a month to think of Christmas presents as well!  It's very inconveniently timed, I should get him to change it...

Covid makes it harder, right? Most "experience" based gifts are off the table in the lockdown, bringing us back to the sacred trifecta of hobbies, books, or a new dog. 

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15 minutes ago, Laghail said:

Covid makes it harder, right? Most "experience" based gifts are off the table in the lockdown, bringing us back to the sacred trifecta of hobbies, books, or a new dog. 

 

Only experiences that put you in touch with large crowds of people. The Botanical Gardens in our city are thriving since the pandemic... they are one of the few places that have been able to stay open for "dates" since it's outdoors and wide open so physical distancing is easy.

 

Subscriptions to something the gift recipient will enjoy might be an option? I gave a year's worth of Washington Post to a family member last Christmas, and it was greatly appreciated. Or you can give subscriptions to monthly shipments or various things, like puzzle boxes, wine, skin care products, etc. A lot of those kinds of subscription services also have referral systems, so friends or family who already use them can probably help you get set up with a discount on the first shipment, or something like that. (Hint, hint... ;)

Book Riot Challenge 2021

“I've always believed that failure is non-existent. What is failure? You go to the end of the season, then you lose the Super Bowl. Is that failing? To most people, maybe. But when you're picking apart why you failed, and now you're learning from that, then is that really failing? I don't think so." - Kobe Bryant, 1978-2020. Rest in peace, great warrior.

Personal Challenges, a.k.a.The Saga of Scaly Freak: Tutorial; Ch 1; Ch 2; Ch 3; Ch 4; Ch 5; Ch 6; Intermission; Intermission II; Ch 7; Ch 8; Ch 9; Ch 10; Ch 11; Ch 12 ; Ch 13; Ch 14Ch 15; Ch 16; Ch 17; Intermission IIICh 18; Ch 19; Ch 20; Ch 21; Ch 22; Ch 23; Ch 24; Ch 25; Intermission IV; Ch 26; Ch 27; Ch 28; Ch 29; Ch 30; Ch 31; Ch 32

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16 hours ago, KB Girl said:

That's great progress :)

 

 

Cheers!

 

19 minutes ago, Laghail said:

Covid makes it harder, right? Most "experience" based gifts are off the table in the lockdown, bringing us back to the sacred trifecta of hobbies, books, or a new dog. 

 

And we've just managed to declutter the house while moving that getting a tonne more stuff to put back in it again is not ideal...

 

4 minutes ago, Scaly Freak said:

 

Only experiences that put you in touch with large crowds of people. The Botanical Gardens in our city are thriving since the pandemic... they are one of the few places that have been able to stay open for "dates" since it's outdoors and wide open so physical distancing is easy.

 

Subscriptions to something the gift recipient will enjoy might be an option? I gave a year's worth of Washington Post to a family member last Christmas, and it was greatly appreciated. Or you can give subscriptions to monthly shipments or various things, like puzzle boxes, wine, skin care products, etc. A lot of those kinds of subscription services also have referral systems, so friends or family who already use them can probably help you get set up with a discount on the first shipment, or something like that. (Hint, hint... ;)

 

He's not really a reader (last time we went on holiday I got through four books by the pool, while he managed 80 pages and that was a new record...)

 

I like the idea of the botanical gardens though!  While we do want to visit Kew, that would involve going through London and we're not up for that, but there are some good zoos round here - maybe I could buy us a day trip to one of them!

 

----------------------------------

 

Thursday weight: 115.5kg - still in the 115s!  That means it wasn't a fluke!

Wednesday steps: 4662 (1338 under target for the week) - it was weekly shop night, so no extra walk.  I'll make it all up though.

Wednesday calories: 2437 (115 under target for the week) - nailed it today for the start of my week!  We've got a good week of healthy meals planned too - today's was a nice big bit of pork belly, served with mixed veg in a tomato & garlic sauce.  Quick & easy to cook, and fit nicely into my calorie count too.  Expect similar!

 

I also got my shoulder mobility yoga mini-session done as soon as we got back - I can confirm that my shoulders don't actually have any mobility, so any improvements seen will therefore be enormous, relatively.

 

This morning I was up disgustingly early for my military press session - the work sets were:

35kg x3

40kg x3

45kg x3+ (I managed 3 - just)

 

The first accessory was 5x10 DB press with 2x12.5kg and I immediately struggled with it, so dropped the weight down to complete the reps.  The second accessory was similarly a struggle - 5x10 barbell row @ 37.5kg was lowered to 35kg after the first set.

 

I don't know if I was just on the struggle bus due to lack of sleep, but the main press itself has been getting a lot more harder recently and I'm certain I would fail on the next cycle (if I don't on the 5/3/1 week itself), therefore after the end of this cycle I'm going to follow the protocol for deloading after failure.  I think I calculate my new max, take 10% off, and start working from that again?  I'll have to look it up.

 

I'm also thinking of playing with my accessory lifts a bit.  Currently doing barbell rows on this workout and DB rows on another, but after trying it today I think I'm close to getting back chin-ups so it would be great to focus on them.  5 cycles done, 5 to go, seems like as good a time as any I guess?

 

Right, time to go do some housework - my parents are coming round for a curry takeaway tomorrow evening so I need to give it a quick tidying blitz!

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Big Show: Human Swift Hunter

Respawning. One day at a time.

Battle Log: #OperationWeddingSuit

Previous challenges: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42 

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+1 for chinups, and regressing with negatives (you could also use a band for assistance, if your gym has any, if needed).

 

And FWIW, when I was doing early morning lifting regularly, I was definitely noticeably weaker than if I could fit it in over lunch (perks of having an in-office-building gym with a full weight room - that was seriously one of the best perks of that job!).

 Ballroom dancer, data nerd, calisthenics dabbler

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20 hours ago, KB Girl said:

Chin-ups \o/ 

and you could always do negatives first, if need be. 

 

19 hours ago, Mike Wazowski said:

+1 for chinups, and regressing with negatives (you could also use a band for assistance, if your gym has any, if needed).

 

And FWIW, when I was doing early morning lifting regularly, I was definitely noticeably weaker than if I could fit it in over lunch (perks of having an in-office-building gym with a full weight room - that was seriously one of the best perks of that job!).

 

They do also just look really badass IMO - chin-ups it is!  I think my gym does have a few bands stashed away in the corner, so I'll do a little research when I'm there for deadlifts tomorrow.

 

--------------------------------------------------

 

Friday weight: 115.5kg - very happy with this.

Thursday steps: 6798 (540 under target for the week) - made up a bit of ground, although not a massive amount.  We actually went on a loop that took us to our local, as we once again hadn't been out of the house all week! 

Thursday calories: 2580 (87 under target for the week) - carefully fit those couple of pints of nice cider into my calorie count for the day, setting me up nicely for the weekend!

 

Today at work has been a little frustrating at times (issues being able to access the systems I need to work from), but now it is finally over!

 

Today's step target is going to be horrendously low as my parents are coming over shortly and we're getting takeaway curry delivered.  Should be a good night, and this is our one blowout meal of the week - plenty of walking planned for tomorrow after the gym's done in the morning!  Will also be settling down to watch the long-delayed conclusion of the Six Nations too, so it should be a good weekend all round!

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Big Show: Human Swift Hunter

Respawning. One day at a time.

Battle Log: #OperationWeddingSuit

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