Jump to content

Martinpanduh's Can't Stop, Won't Stop Challenge!


Martinpanduh

Recommended Posts

WEEK 3, DAY 1

I won't be able to rate my week last week because I don't think I did it justice. I ate a lot more than I should have but the good news is, I seemingly did not backslide on the scale. Which is always a plus. Will try to get a handle on things this week!

WORKOUT:

Heavy day today! Broke through my Squat PR! And totally on schedule too.

2x5 120lbs + bar Squat.

2x5 170lbs + bar Squat.

1x5 220lbs + bar Squat. Here ends my warm up sets.

3x5 290lbs + bar Squat. PR! I'm scaling my total number of sets down to 3, finally! It feels like a giant load off but I still had a tough time. Maintained the gradual descent approach keeping an eye on form. Huzzah.

2x5 100lbs + bar Chest Press. Warm up.

3x5 155lbs + bar Chest Press. One more round then up!

No time for deadlift!

Finished it off with an intense 10 minute jump rope routine. Really feeling that my stamina in this exercise is improving, I just need to master the double-unders (I can do them but not economically in terms of jump height) and I think I'm ready to join the circus. I kid.

NUTRITION:

Today was okay! Lunch was a big salad, cuts of beef and a chicken leg. Snack was a hotdog and slices of meat loaf. Dinner was roast beef and some callos stew.

Tomorrow I have a dinner meeting so I won't get to go to the gym but I will definitely try to do an MWOD. See you!

Link to post

WEEK 3, DAY 2

Not much to report today, got stuck at work so no gym time.

NUTRITION:

Big salad for lunch, chicken drumsticks and some fruit. Had a bit of pasta at 4pm, with corned beef and vienna sausage. Dinner was mung bean soup and fried chicken wings.

WORKOUT:

No workout, just tried to catch up on mastering the 10 minute squat WOD. So far, I beat my old record of breaking it up into 9 individual sets. Just did it in 6!

I can totally feel the progress, it still hurts though after 2 minutes but I feel great. I think I'm well on some way to master this, prognosis might be able to keep it at 3-4 sets before challenge ends.

Problem is though, I can hold the deep squat but my center of gravity down there is shot. I keep having to hold on to a chair after a few seconds. Though anyway, one problem at a time!

Link to post

WEEK 3, DAY 3

WORKOUT:

Light day today!

5x5 90lbs + bar Overhead Press. Not bad, few more rounds.

5x5 130lbs + bar Bent Over Row. Not bad also, few more rounds.

3x5 70lbs + bar Bicep Curls. Weird, couldn't finish the last 2 sets. Not my day.

Ran for 27 minutes at 10kph, sprint for 12kph, 3 minutes. Great stuff!

NUTRITION:

Big salad, pork stew and a bit of pasta for lunch. Two hardboiled eggs and two pieces of small fried chicken at 4pm. Dinner was beef in soysauce and ground pork soup. Not bad!

BONUS:

I finally found my center of gravity on the deep squat! The trick is to squat in between your legs, and not on top of them. Just put it in your mind and try it.

My feet are flat on the ground, turned outward though (but I can easily adjust them inward) and my hands are in a zen like position clasped together. Breakthrough! I'm taking the advice of something I read on the internet: the trick is to just do the squat as often as you can throughout the day. Waking up, right before workout, right before bed etc. Right now, I can hold it to a manageable 1 minute and 30 seconds before I have to get up again.

Goal is unsupported for at least 5 minutes by challenge's end! Wish me luck.

Link to post

WEEK 3, DAY 4 on a roll!

WORKOUT:

Managed a heavy day today! Minus the deadlifts, boo.

2x5 120lbs + bar Squat.

2x5 170lbs + bar Squat.

1x5 220lbs + bar Squat. Here ends my warm up sets.

3x5 290lbs + bar Squat. Pretty okay, I think it has a lot to do with the fact that it's only 3 sets!

2x5 100lbs + bar Chest Press. Warm up.

3x5 155lbs + bar Chest Press. Kind of a doozy this time. Hmmm.

Did a jump rope routine for 10 minutes. Huzzah!

NUTRITION:

Big salad for lunch, chicken stewed in tomatoes and Filipino sausage. Had a piece of cake for a snack (BAD!), then proceeded to eat my two eggs and slices of ham. Dinner was ground pork stew and fried string beans.

Had not such a good day nutrition wise but I'm not sweating the small stuff!

BONUS:

Making a habit of going down on a squat, whenever I can. I managed to hold a full low squat for 2 minutes! To infinity, and beyond!

Link to post

WEEK 3, DAY 5 officially rounding off this week with a complete set of gym workouts! Huzzah! That HAS NOT happened in a while. I hope it's an addiction to exercise, god knows I need it hahaha!

WORKOUT:

Light day today!

2x5 80lbs + bar Overhead Press. Warm up.

5x5 95lbs + bar Overhead Press. Pretty okay, still powering through the last few reps with a jump but yeah, few more rounds.

Did a 2:15 minute deep squat. Lol forgot to do it at the start.

2x5 90lbs + bar Bent Over Row. Warm up.

5x5 135lbs + bar Bent Over Row. Needs work!

3x5 70lbs + bar Bicep Curls. Still stalled on the last two sets.

Finished it off with a 30 minute 10kph run, last 3 minutes at 12kph. Pretty wiped at the end.

NUTRITION:

Ate out for lunch today, had beef kebab wraps! Not the most healthy but it was okay. Back at the office, had some chips (!) and then ate my two hard boiled eggs + slices of roast beef at 4pm. Dinner was chicken stewed in tomatoes.

Not perfect but yeah.

BONUS:

I checked the scale and it's official, I've hit sub 210lbs! HUZZAH! I don't know what it is, but I'm betting it has a lot to do with the IF Protocol. I don't know but I'm just happy with the results!

Link to post

WEEK 3, DAY 7

Just coming in to report. Yesterday was a full-on cheat day if anything, I had pizza for dinner and ended up having drinks at a party. It wasn't a huge bender but I finally broke my almost 50++ days of having nothing but water or liquid calories. A factor I attribute highly to my progress so far.

Today was okay, but no workout. Will resume tomorrow.

I did, however, try to put up some progress on the 10 minute squat MWOD and successfully broke it down to 4 sets of 2 minutes and 30 seconds! And I'm finally doing it without the aid of a chair! I found my center of gravity. Huzzah I am ecstatic.

After mastering this, I am so doing the handstand. Then next, L-seat! BOOM BONUS GOALS UNLOCKED. Haha cheers!

Link to post

WEEK 3 ASSESSMENT!

So I managed to go to the gym today, and lo and behold--I back slid 3lbs. The scale reads I'm currently 212lbs or something again. To be perfectly honest, I was a bit bummed but I just had to remind myself that the scale doesn't tell the whole story. I'm doing well with my MWOD Bonus Goal (feeling pretty good on this!) and I'm top of all of my lifts + cardio, so it could be muscle weight. ORRR it could be the fact that I've totally let go on my carb intake on cheat meals. Which was basically the entire weekend.

So for analysis sake, I give myself a B for last week. A on the workout front (since I completed it all) and a C for nutrition. Sums about right. Now for today:

WEEK 4, DAY 1:

WORKOUT:

Heavy day today! To start things off, I put myself down on an MWOD deep squat warm up with no weights: clocked in at 3 minutes. That's a full 30 second increase from my 2:30 limit yesterday! Huzzah! 5 minutes, here I come!

I'm starting to get addicted to the increasing pain threshold dynamic of the hold. It's like a pain contest. Reminds me of rowing! Anyway, pretty happy about that.

2x5 120lbs + bar Squat.

2x5 170lbs + bar Squat.

1x5 220lbs + bar Squat. Here ends my warm up sets.

3x5 290lbs + bar Squat. Pretty okay, managed them without a hitch. One more round then up to attain my challenge goal!

Did another round of a 3minute deep squat. IT BURNS.

2x5 100lbs + bar Chest Press. Warm up.

3x5 155lbs + bar Chest Press. Pretty okay, one more round then up.

Rounded things off with a 10 minute jump rope routine.

NUTRITION:

Big salad for lunch, sauteed pork and sausages. Had a couple of very mini cupcakes at work. UGH! Then two hardboiled eggs plus slices of beef at 5pm. Dinner was sauteed pork again, chicken noodle soup and I had half a cup of mashed potatoes. Totally letting myself go on the Paleo front!!! It's a bad move on my part, slacking off because the weight is coming off. I need to refocus.

Other than that, I sort of feel great! People I work with keep telling me that I'm shedding some serious weight. I'm not sure if it's true but I'm more than inclined to agree. Here's to hoping I breakthrough the 205lbs mark before challenge ends. Have a good week everyone!

And oh yeah, this week I'm going to China but the good news is our hotel has a fitness center. Hope to keep up with my workouts there! See ya!

Link to post

Just had a bunch of fun catching up on your progress. So excited for you on the weight-loss front! And, killer progress on the squattage!

China had better look out -- there's a Rebel on the loose!

"Enthusiasm is the great hill-climber." - Elbert Hubbard
Human Adventurer

I want to be fit and healthy so I can enjoy all the things the outdoor world has to offer, in all kinds of weather, all the days of my life.

2021 Battle Log2020 Battle Log2019 Battle Log2018 Battle Log2017 Battle Log2016 Battle Log

 

Link to post
Just had a bunch of fun catching up on your progress. So excited for you on the weight-loss front! And, killer progress on the squattage!

China had better look out -- there's a Rebel on the loose!

Thank you Seabright! I'll do my best to keep everything up!

No workout last night, got caught up at work. It's going to be an interesting week in Guangzhou! Hope I get to update over there! SEE Y'ALL REBELS!

Link to post

Hey guys! Quick update! I just got back from China! Guangzhou to be exact. Man oh man was it an experience. It was literally an endless pile of stuff. We stayed at the best hotel, ate a crap ton of Chinese food (chao fan anyone?! That's fried rice in Chinese!) but worked our asses of sourcing the entire day.

The good news is, I managed to run 4 out of the 5 days! Hey, gotta take advantage of the nice hotel gym! I didn't do any weights, but I did work on the MWOD squats every day. From starting out to barely holding a 1:30 set, I've graduated to doing full-deep squats for 4:30 minutes a piece! 30 seconds to my goal!

Just today, I couldn't squeeze time for the gym due to traffic so I did them again. 2 sets of 4:30, and a 1 minute set to round of the 10 minutes. I'm amazed!

So tomorrow, I'll try to make time to go to the gym and hit the weights again. Also, to find out how many pounds I back slid from this trip. Hope it's manageable!

Cheers!

Link to post

WEEK DAY, DAY 4

Aieee! Lost a lot of ground there. Coming back from the food fest that was China: I gained back 3lbs! Currently hovering around 212-213lbs. Well I can't say exactly that I backslid, since I left the country however many days ago with the same weight reading on the scale.

But recently, been getting a lot of comments that I lost weight! Puzzling. But hey, I'm not going to contest it!

WORKOUT:

Finally back on the horse!

Started out with a warm-up deep squat of 4:45 minutes. Not bad! 15 seconds to my 5 minute goal!

2x5 120lbs + bar Squat.

2x5 170lbs + bar Squat.

1x5 220lbs + bar Squat. Here ends my warm up sets.

3x5 290lbs + bar Squat. Difficult! One more round before I move up to my challenge goal.

2x5 100lbs + bar Chest Press. Warm up.

3x5 155lbs + bar Chest Press. Manageable, one more round then up.

Finished things off with a high intensity jump rope routine for 10 minutes.

NUTRITION:

Pretty much bombed the past couple of days. I have this nasty tendency of letting all hell break loose (so to speak) when I'm down and out on my diet. Nothing too bad but yeah, I had a lot of snacking. Will try to have the cleanest time for the upcoming days!

Let's see what I can whip up for the last week! I need to make at least sub 210lbs! Come on!

Link to post
×
×
  • Create New...

Important Information

New here? Please check out our Privacy Policy and Community Guidelines