Waldo's Epic Toning Journal

[Waldo]

Challenge Wrap-Up:

The backdrop of this challenge was a cut before Christmas, my first cut following a bulking cycle. Overall it went well, though I could have probably been a bit more aggressive. I wasn't as lean as I thought I was at first. Lessons learned. I'm glad I did it, so when it comes time to cut for the summer, I'll be more prepared. And it won't take as long.

Goals:

1) Upgrade My Recordkeeping

Two items need urgent attention:

- My weight/calories/measurements spreadsheet has grown out of control. While it works great, on the flipside is is bloated and undecipherable without really knowing it. This is just a byproduct of the organic nature of its growth. Now that I've got well over 400 days of entries and a lot of experience, its time to come up with version 2.0 of the spreadsheet, start anew with better thought out organization, some new graphs, and import all the important old data.

- My running/walking log needs to be backfilled. I started it last spring, a means of keeping track of distance traveled and running time. It is organized and easy to use. However I want to go back and add all data from 2012. When I first created it I went back to 3/30/2012, but I want to go all the way back to 1/1/2012. I have all my blog workout logs saved in a big text datafile, so I have the information, it is just a matter of entering the data into the spreadsheet.

Grade: A

Achieved everything I wanted to achieve with this goal. Made a new spreadsheet for weight/measurements, it works great. I backfilled my running/walking log to the beginning of the year. I even picked up a new workout log book as my other one is running out of pages.

Points Awarded: WIS +4

2) Develop a Straddle

(I'm changing this goal mid week 1 from procuring more resistance as that goal proved to be too easy)

Eventually I'm going to need the ability to hold a good straddle, and in the not too distant future I'd like to begin working on the straddle L. The straddle is a form of active flexibility that I just haven't spent any time on. Currently I'm at near square one, I usually get epic cramps in my flexors when I even attempt it.

I'll take a multifaceted approach to this goal.

- Stretch, specifically the side splits, after each leg day and running day. I need to get back in the habit of stretching again in general, working my splits specifically will help to motivate me.

- During upper body warmups I'll do a seated straddle hold, where I sit on the ground in a straddle, then push my hands down between my legs to lift my legs off the ground (butt stays). This develops the glute and flexor strength to hold a straddle.

- During yoga I'll find a way to fit both the splits and seated straddle practice in to each video.

Grade: B

I didn't stretch as much as I had a goal of doing. I did work straddle practice into my warmup and made a lot of progress on it, going from able to hold it a few seconds to 30 second holds. I'm finally past the cramps as well. This in turn did cause a good bit of progress on the front splits, so I made a lot of progress on the stretching side of the goal without working it as regularly as I planned on.

Points Available: STR +0.75, DEX +2.25

3) Address my Weak Spots

Its time to start really turning my attention toward lagging areas. To me there are two spots that really need attention.

- Arms. Relatively speaking my arms are pretty small. While both of them need attention, and every muscle in them, my biceps could really use some remedial work. Part of this goal will be to do two sets of concentration curls per arm at the end of each upper body workout (2x a week).

- Left calve. My calves are where the most egregious size mismatch is, my right is noticably larger than my left. Its going to take a lot of work to balance them, but to start off I'm going to do 2 sets of toe raises with my left leg at the end of each lower body workout (2x a week).

Grade: B

I didn't quite stick to the plan 100%, so I'm giving myself a B instead of an A. I did a good job with this goal. More for habit forming than any sort of results though. Against the headwind of a deficit, very little muscle growth is to be expected, and very little occurred. I slacked on the calf work a little much. Though the squat mini-challenge showed just how uneven my quads are strength-wise, so that was added to the list. I slacked on the curls a bit too toward the end, but did make good progress there at least strength-wise. I'm going to be bulking in a few days, so it'll be time to really put what I started with this challenge goal into action.

Points Awarded: CON +3

4) Accomplish More Around the House

Sometimes I get complacent and don't do much around the house unless asked, and things tend to build up. This challenge I'm going to try to change that. Putting forth an extra couple minutes a day and a dedicated hour or so a week should really help to get a lot of things accomplished around the house.

- Be mindful of when I can help out without being asked. Try to help out with cleaning or do some maintenance every day. This is in addition to my normal tasks.

- Each week I'd like to accomplish one small-mid size project, whether a cleaning or maintenance project.

Grade: B

I accomplished quite a bit with this goal and did quite a good job. However I could have done more to help out day to day. As far as weekly projects, I did very well with a number of repair/cleaning tasks that needed attention. My wife has not complained much as of late, so that's good.

Points Awarded: CHA +2.25

New Attributes:

Race:...............................Correllian

Level:...............................5 (+1) -> 6

Strength (STR):.................13.75 (+0.75) -> 14.50

Dexterity/Speed (DEX):.....11.50 (+2.25) -> 13.75

Stamina (STA):..................10.25 (+0.0) -> 10.25

Constitution (CON):............6.75 (+3.0) -> 9.75

Wisdom (WIS):..................13.00 (+4.0) -> 17.00

Charisma (CHA):...............11.25 (+2.25) -> 13.50

Measurement Change:

...to be updated after I take new measurements

[cammocat@gmail.com]

Whoa, this is super awesome! Love seeing your progress and your goals so far. Ab wheel sounds so cool! I hadn't heard of one before now.

I'm guessing you haven't finished editing. That's cool, but I can't wait to see your next two as well.

[drsloomis]

Weight vests are an easy way to jack up the difficulty of any exercise...but also to some quick plateau-busting gains. Awesome goals so far!

[PitBull_Liz]

Holy crap your pictures are amazing. What a transformation!

[Waldo]

Workout Log - 11/12

Leg Day A, intensity

Run 1/4 mile @ 6.0 mph

Lunge Matrix x5

Kick Circuit x5

BW RDL - 10 reps

BW Squat - 10 reps

BW Pistol Squat - 3/3 reps

DB Front Pistol Squat (15 lb) - 3/3 reps

DB Front Pistol Squat (25 lb) - 3/3 reps

DB Front Pistol Squat (30 lb) - 3/3 reps

DB Front Pistol Squat (35 lb) - 3/3 reps

DB Front Pistol Squat (50 lb) - 2/2, 2/2, 2/2 reps

Run 1.0 mile in 8:36.40

DB One Leg Toe Raise (35 lb) - 10/0, 10/0

- Ramped up the intensity to my pistol peak. The 50 lb reps are grinders. Weights held in the front rack position, using an upright pistol form. Exact same performance as last time I did this workout.

- Damn treadmill crapped out on me at the end of lap 4 when I had it at sprinting speeds (breaker tripped). But I hit the stopwatch and saw where it was, I eased into the mile with a lap beforehand, from walking to a 6 mph jog, so added a quarter lap at 6.0 mph (38 sec), even though I was going about 9 mph in that last bit when it tripped, and would have had a better time.

[drsloomis]

In looking at your bicep goal, have you considered static curls? They're really good in that you get the benefits of both isotonic and isometric actions.

[Waldo]

In looking at your bicep goal, have you considered static curls? They're really good in that you get the benefits of both isotonic and isometric actions.

I hit isometric bicep work with both the back lever and tuck planche.

I do the concentration curls pretty slow. Might be worth it to check out static curls though.

Gotta do something for the gunz. Kinda depressing that I've gained almost 4" in the chest, 2" per thigh, yet only 1/2" per upper arm, especially given that my arms were always behind everything else, they've just fallen further behind. Sadly I see 16" arms as being further off an more difficult to achieve than 28" thighs or a 50" chest, most that are talking those thigh and chest #'s would be closer to 18" arms.

[Waldo]

Allright, finally done writing out my workout plan.

Now to come up with some points for my goals....

[Church]

This looks like it'll be an amazing challenge. A lot of your organization is a little complicated/in depth for me to grasp, but it's clearly working for you. And I love how specific and detailed your goals are.

I have no doubt that you'll own this challenge. Not only cuz you're a BAMF, but because you've already put THIS much work into it. Lol. Best of luck to you

[Wolverine]

Yeesh, bro. "Training" is always an understatement with you.

I'm most interested in how your new static scheme works for you. I had planned on incorporating it (and still might) but I'm having trouble getting through the number of exercises at 3 sets, let alone 6 for some...

I'm selling my weight vest if you're interested. 60 lb. max weight and looks like this one: http://www.amazon.com/o/ASIN/B005CDS3SQ Nice vest, it's used but in super good condition. My frame is so small that I'm swimming in it. I'm going to buy a new narrow/slim model. I think I can fit it all in one of those any weight USPS boxes so shipping would be like $15. Maybe $60 total? Lemme know, I'll send pics if you want to take a look.

[drsloomis]

I hit isometric bicep work with both the back lever and tuck planche.

I do the concentration curls pretty slow. Might be worth it to check out static curls though.

Gotta do something for the gunz. Kinda depressing that I've gained almost 4" in the chest, 2" per thigh, yet only 1/2" per upper arm, especially given that my arms were always behind everything else, they've just fallen further behind. Sadly I see 16" arms as being further off an more difficult to achieve than 28" thighs or a 50" chest, most that are talking those thigh and chest #'s would be closer to 18" arms.

Right there with you.

The biggest gains I ever saw in the biceps came from cranking out strip set static arm curls--nice combination of isometric / isotonic and high weight-low rep / high rep-low weight sets in a single circuit.

Your workout plan looks great! Taking notes as I develop my own workout for the end of the challenge.

[Waldo]

I'm selling my weight vest if you're interested. 60 lb. max weight and looks like this one: http://www.amazon.com/o/ASIN/B005CDS3SQ Nice vest, it's used but in super good condition. My frame is so small that I'm swimming in it. I'm going to buy a new narrow/slim model. I think I can fit it all in one of those any weight USPS boxes so shipping would be like $15. Maybe $60 total? Lemme know, I'll send pics if you want to take a look.

Definitely interested.

That one seems to have the opposite problem that I hoped to avoid, that is being too small for me. As I creep closer and closer to a 50" chest, things made for normal sized people don't fit quite so well.

I'll shoot you a pm later.

[Waldo]

Right there with you.

The biggest gains I ever saw in the biceps came from cranking out strip set static arm curls--nice combination of isometric / isotonic and high weight-low rep / high rep-low weight sets in a single circuit.

Your workout plan looks great! Taking notes as I develop my own workout for the end of the challenge.

Conventional wisdom around NF is to stop doing curls bro, but my arms are nonresponders. When weighted chins and straight arm isometrics don't do the trick, isolation exercises are needed.

Though at some point I may have to add in extra tricep work too. Not sure what I'd do, probably sets of weighted dips to infinity and beyond. My muscles respond best to hella volume it seems.

[Wolverine]

The biggest gains I ever saw in the biceps came from cranking out strip set static arm curls--nice combination of isometric / isotonic and high weight-low rep / high rep-low weight sets in a single circuit.

THREADJACK. Can you explain what these are?

Definitely interested.

That one seems to have the opposite problem that I hoped to avoid, that is being too small for me. As I creep closer and closer to a 50" chest, things made for normal sized people don't fit quite so well.

I'll shoot you a pm later.

Coolness.

[drsloomis]

Conventional wisdom around NF is to stop doing curls bro, but my arms are nonresponders.

Normally I agree with the conventional wisdom, but my arms are like yours...and sometimes you gotta do what you gotta do.

THREADJACK. Can you explain what these are?

Pick a starting weight and do 16 curls--4 right, 4 left, 4 right, 4 left--holding the non-curling arm at 90 degrees (

). Drop down to the next weight level (usually 5 lbs lighter), and repeat, resting for no more than 30 seconds between sets. My best set looked like this:

20# - 4l / 4r / 4l / 4r

:30

15# - 4r / 4l / 4r / 4l

:30

10# - 4l / 4r / 4l / 4r

:30

5# - 4r / 4l / 4r / 4l

Five pounds will NEVER feel as heavy as it does at the end of that set!

[Wolverine]

Pick a starting weight and do 16 curls--4 right, 4 left, 4 right, 4 left--holding the non-curling arm at 90 degrees (

). Drop down to the next weight level (usually 5 lbs lighter), and repeat, resting for no more than 30 seconds between sets. My best set looked like this:

20# - 4l / 4r / 4l / 4r

:30

15# - 4r / 4l / 4r / 4l

:30

10# - 4l / 4r / 4l / 4r

:30

5# - 4r / 4l / 4r / 4l

Five pounds will NEVER feel as heavy as it does at the end of that set!

Ooooooooooo. I'm stealing this.

[Chaze]

I'm so glad Elastigirl pointed me to your threads. I'm working on bulking and leaning for my next few challenges and need to learn how to do a food journal and how much I need to be eating to make it work.

By the looks of it, I've got quite a few threads of yours to read. Just what I was looking for.

[Waldo]

I took a progress photo today. Updated the original post with it. Subtle differences, but it is really noticeable to me under my belly button.

Workout Log - 11/13

Dynamic Upper Body - Intensity

Warmup/Mobility:

Run 1/4 mile @ 6.0 mph

Hollow Hold - 30 sec

Reverse Plank - 30 sec

Planche Lean Plank - 30 sec

Superman Hold - 30 sec

Wall Handstand - 45 sec

Parallel Bar L-Sit - 30 sec

German Hang - 30 sec

Fingertip Pushups - 10 reps

Wrist Pushups (knees) - 10 reps

Dorsal Pushups (knees) - 10 reps

1st Knuckle Pushups - 10 reps

Fingertip Dead Hang - 10 sec

DB Wrist Extension (25 lb) - 10/10, 10/10 reps

Scapular Wall Slides - 10 reps

Rope Shoulder Dislocates - 5 pronated, 5 supinated

(this will be the only time I write this whole thing out, I do the same thing before each upper body workout; took 22 minutes)

Diamond Pushups - 10 reps

Wide One Arm Pushup - 3/3 reps

Narrow One Arm Pushup - 3/3, 3/3, 3/3 reps

Chinup - 5 reps

Wt. Chinup (+20lb) - 3 reps

Wt. Chinup (+35lb) - 3 reps

Wt. Chinup (+45lb) - 3 reps

Wt. Chinup (+55lb) - 5, 6 reps

Wall Headstand Pushup - 4+1, 5 reps

Tuck Front Lever Rows - 8, 7 reps

Concentration Curlz - 5/5, 5/5 reps

Run 1/4 mile @ 6.0 mph

- Couple of notation items: #/# means L/R (to note single limb work), +1 means a negative at the end of the set

- I did much better on the narrow (feet shoulder width) one arm pushups than I expected to do. Probably as good as my form has every been.

- Due to the longer ramp up, I did one fewer top end chinup set

- No new PR's, but right there with the best I've done on the peak sets.

- Faded toward the end, can usually do a lot more of each of those exercises.

[Church]

Holy cow dude! 0_o that's CRAZY! You're like a machine!

... Are you a Terminator?

[Waldo]

Holy cow dude! 0_o that's CRAZY! You're like a machine!

... Are you a Terminator?

The warmup/mobility work looks like a lot all written out, but it is no big deal. I go through stuff almost nonstop. None of it is particularly difficult for me ('cept for the figertip deadhang, that's a tough one).

The only difficult work I did where I didn't stop with several reps/seconds left in the tank were the top OAP sets, the top weighted chin sets, all tuck lever row sets and headstand pushup sets, and curl sets. All in all 9 work sets that were taken to failure/near failure and some curls at the end.

It looks like a lot, but it isn't nearly as crazy as it seems. There is a lot of lesser work to build up to the high output stuff. I find my peak output is higher/better when I ease into it this way. This is something I took from barbell programming, and I noticed it in my own data. My last work set always seemed like the easiest, this builds up to that point without wearing you out.

[Ghost]

I must say, you are my new idol here.

Anyone that busts out Narrow OAPs like that must be good.

[Church]

Totally. Waldo's definitely the guy to emulate. Lol.

[Wolverine]

I'm surprised you started with the wide OAP and not the harder narrow OAP. Same logic behind the pyramid with the weighted pulls? i.e. Ramping up into the top, work sets?

[Waldo]

I'm surprised you started with the wide OAP and not the harder narrow OAP. Same logic behind the pyramid with the weighted pulls? i.e. Ramping up into the top, work sets?

Yes.

The wide OAP's are to introduce my arms to the heavier load and my body to the form, without going straight to the narrow form.

3 reps is less than half my single set max on the wide OAP's, so 3 reps doesn't take a whole lot out of me despite getting me primed for heavier work.

[Waldo]

For the 2nd iteration of protein fluff that I'm making, I switched out the berries for peaches. Berries are good and all, but the seeds are annoying. The peach flavor is a little on the weak side, but its good.

Tried to copy my absolute favorite....peach light greek yogurt. Stuff is frickin ambrosia, and at 90 calories and 16g protein, macros don't get much better. Fluff is good, but not in its league flavor-wise.

Workout Log - 11/14

Walked 2 miles on the 'mill at a 5% avg incline (switched between 2% and 8% every 1/8th mile)

20 minutes of in-depth stretching

- I've got a 5K to run at work tomorrow at lunch time, so I tried to take it easy tonight.