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Knightwatch

K-dub's long-road-home, from-the-ashes, other-such-imagry Challenge.

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Yep, Eat Stop Eat is what introduced me to IF (actually, I think it was the Warrior Diet, but I wasn't especially inspired by it), the general model I'm using. Though I'm thinking of going with one 24 hour total fast, and one "Catholic fast" as I've been calling it, done for different reasons, but reaping some similar benefits. :D

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Quick workout to start the day.

20 KB swings

5 Burpees

15 KB swings

10 Burpees

10 KB swings

15 Burpees

5 KB swings

20 Burpees

All swings done with a 55lb kettlebell.

That shouldn't have kicked my ass so. Oh well. :)

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All swings done with a 55lb kettlebell. That shouldn't have kicked my ass so. Oh well. :)

You did the Mini-Chrissy! And she kicks everyone's ass. I've actually met her - would you believe it's named after a little thing with almost as much dark hair as she's got attitude? She's a doll and in scary crazy good shape.

Which kb make are you using that's in lbs? =) I swung the 40kg Bulldog for the first time and managed 5 before I put it down... when I first read this I thought you'd said you'd done the workout with the 55kg. I nearly fell outta the chair!

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Mini-Chrissy, huh? I named my 50lb kettlebell suffering to go along with the 35lb pain. I think it fits a bit better :D

Ugh, the bulldog just looks like it would hurt. My long term is to press the beast, but I'm a bit far away from that. And a 55kg swing would be impressive :)

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Mini-Chrissy, huh?

Yeah. The landmark workout is exactly the same but the numbers start at 45 Swings, 5 Knee-Tuck Burpees and you alter by 5's the same way until it's reversed. Chrissy makes you cry. And often vomit. She's a sadistic critter....

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I think I'll pass from anything resembling that workout, thanks. The program minimum from enter the kettlebell is already approaching my level of suffering tolerance. Who thought 12 minutes of swings was a good idea? I know that someday I'll look back at this and laugh, but right now it makes me wonder what possessed me that this would be 'fun'. Right, a crazy russian's idea of fun...he's a sadistic m*f*'r...

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Thanks for all your comments, guys, definitely helps keep me going!

I haven't trained the last couple days due to more work nonsense, and my diet was pretty iffy today. Ah well, I'll get back on track tomorrow (working till 11 tonight. again.).

I think I'm only doing 8 hours tomorrow, so I'll have the afternoon to, a) train; B) restock some groceries; and c) get my life in some kind of order.

It'll be a squat / press / pullup day. Not sure if I'll hit the goals in the squats and pullups, but I should get within serious striking distance.

:)

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Knight, hun.... you ever consider that you might run yourself into the ground with such an insane schedule? Don't get me wrong, mine's not any better right now but it's temporary and even it's not that bad. I've got to juggle a business and school for another year and a half because I'm transitioning. *eyes narrow* Do I need to do an intervention or something drastic, cause we kinda like you and don't want your heart to seize or something negetive.... Spezzy will back me up.

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Do I need to do an intervention or something drastic, cause we kinda like you and don't want your heart to seize or something negetive.... Spezzy will back me up.

hahaha yes! i most certainly will.

though im pretty sure he's already very well aware of me backing this one up big time. :)

Edited by spezzy

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though im pretty sure he's already very well aware of me backing this one up big time. :)

*wicked grin* You're nicer than I am, Spezzy. I blame the Russian blood... I'm half pitbull if you threaten my friends, Knight's fast approaching that designation, and it counts if he's the one doing the damage to himself.

*flutters eyelashes and looks innocent* It's okay, Knight. It won't hurt much.... I promise! I mean, unless you like that kind of thing. That's cool too but, you know, it'll change up how I approach this. *beams*

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haha, OK, OK, You guys win. I'll go easy on myself a lil'.

Tonight, anyway. :D

Yeah, definitely need a bit of a break tonight. I was supposed to be working another double, but I somehow was so lucky as to have evening coverage, so I'm free. Man. This means I'm only working 74-ish hours this week. It's like a vacation!

...sigh.

But I got in a gym session last night. It was..so-so:

SQUAT

bw x 10

45 x 5

95 x 5

135 x 5

185 x 3

225 x max (I got 9. I think this is a PR, and only one off from my goal.)

225 x 5

225 x yeahhhhh. About that. Unracked it and everything felt wrong. Put it right back.

PRESS

155 x 3

155 x 3

155 x 3

155 x 3

155 x 3

WEIGHTED PULLUP

10 x 3

10 x 3

10 x 3

10 x 3

10 x 3

Supersetted the presses and pullups. I've been having a hard time of it lately with my presses; they used to be one of my best lifts, but these last couple times have been...different. Last week it was having trouble with the 165s, this week, which I wasn't exactly failing, the 155 was causing me more trouble that it should have. So weird. Might be the slow accumulation of fatigue from work, but some other lifts are progressing just fine.

Interestingly, though, I switched to a false grip on sets 3, 4, and 5, and felt very strong with it. Wonder what that's all about?

Pullups went fine. Felt very strong, concentrated on really driving myself up and squeezing tight in my lats.

So, then I tried a barbell complex. Um, fail. Just didn't have it in me. Felt absolutely awful.

...so, screw that noise, I went and pumped the gunz up instead!

(what? we're allowed to pump the gunz every ONCE in a while, right? right? hello? :P)

HAMMER CURL RACK RUN

All sets done for 8, non-alternating curls, moving as quickly as I could.

45's, 40's, 35's, 30's, 25's, 20's

And that was that. Off night tonight. Gonna sleep approximately an eon and a half.

...and then rise and kick some kind of ass tomorrow. Even if it's just my own.

:)

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Nice job dude, you're freakin' killing it out there. I kinda did the same thing in squats yesterday... did my warmup, threw 225 on, unracked it... and felt the wrong kind of pressure on my back. I tried to move it around a bit and almost tweaked my shoulder doing so, so I slapped it back on and reevaluated. Checked to make sure my shoulder was ok, then I waited a few mins and attempted again, and it felt a lot better that time. Was kind of in a blah mood yesterday, so maybe I was subconsciously trying to avoid heavy weight, who knows? :P

I had a wtf moment with military dumbell presses too.. just couldn't hit the weight I wanted. Guess we had weird days, eh? Way to kick through it and get an epic gun pump out though, gotta have fun sometimes! :D

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Hey, sorry I vanished there for a couple days. Hope you're all keeping it rockin'!

Just snuck in a quick workout before, ugh, work tonight. Eating pretty light today to try making up somewhat for the dietary nonsense that defined the last couple days!

THE EATS

Breakfast: three eggs, bacon, coffee and water.

Post-Workout: shake with milk, whey, peanut butter and a half banana

Snack (planned): handful of mixed nuts, an apple, some mixed veggies (carrots, broc, and snow peas), and tuna.

Snack (planned): protein shake

THE LIFTS

BENCH PRESS

45 x 10

95 x 5

135 x 4

185 x 3

225 x max (got nine. so close!)

225 x 5

225 x 5

I was thinking I had 10 here. I thought it so hard on rep 7 that my focus, and thus my tightness, slipped, and I had to grind out the ninth. That's what I get for getting cocky! :P

SEATED CABLE ROW, DUAL GRIP

50 x 5

60 x 5

80 x 5

80 x 5

80 x 5

I haven't done cable rows in about forever, but this was a new machine with "dual" grips, so the poundage represents the load per hand. No replacement for rowing free weight, but a nice change of pace.

INCLINE DUMBBELL BENCH PRESS

50's x 15

50's x 15

Alternated pronated and neutral grips every fifth rep.

PULLUPS

max reps (got 8(.5))

max reps (got 6)

If I broke down on my form or tried a kip, I could have gotten nine, but I was going for strict today. Ten is within striking distance!

DeFRANCO'S SHOULDER SHOCKER

25lb plate / 15lb DBs x 10

25lb plate / 15lb DBs x 10

Oh, man. These are freaking brutal. I think I have pretty decently strong shoulders, and this humbled me bigtime. Gonna have to use this more often. I'm not fully in agreement with Coach DeFranco's assessment that these should replace full overhead presses, but I'll definitely mix them in once in a while. Delts and traps are still smoked.

http-~~-//www.youtube.com/watch?v=DJ3T5V_Etnc

I was going to wrap up with 50 burpees, but I didn't have the time or, frankly, the energy.

OK, time to drag myself over to the shower and prep for work. But there's light at the end of the tunnel! This might well be the last 80 hour week! Woohoo!

Edited by Knightwatch

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G'morning, peoples.

Weighed in today. I've lost about 4 pounds thus far in the challenge, and we're halfway though. Clearly I'll need to step it up a notch or three if I'm going to hit my goal of -10. But, I know my the quality of my diet has been scattered, to say the least. We'll see what this week brings!

Speaking of diet, I started another fast last night at about 6pm, and will keep on it through six tonight. Then I'll eat some...um, stuff. Haven't quite figured that part out yet, as I'm in the midst of a double, working till 11 again tonight.

My plan was to get in a workout early morning tomorrow, before working another double-ish shift (more about that soon), but that plan has to change. Now I've been tasked with escorting around a VIP tomorrow. Have to leave here at like 5:30 to get to downtown Boston for 7, just to drive them right back out here. Then I need to drive them back again in the afternoon, and then stick around in Boston since I need to teach a classthing tomorrow night there, which will go to 10:45 or so. Then, drive back out to Worcester again, to be back for another shift (at least a single this time!) at 7am.

So. No time tomorrow, now that I need to leave so early to pick this person up. During the day I have to do my regular job duties, then back to Boston for the escort and class.

Oh well. Unless I can get away for a short bit today, next workout will have to wait till Wednesday evening. Not ideal, but hey, nor is life.

Now, how I'm going to eat right between now and then, well, that's gonna take some fancy dietary footwork.

Oh how I love my job sometimes...

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Guys, this has been a rough, rough week.

By the time I get out of here today, I'll have worked 74 hours. I still need to work both tomorrow and Sunday, bringing it up to 90 hours this week.

The last time I was able to workout proper-like was on...Sunday. Wow. I'm gonna get in sessions in the next three days, if all goes well. Just hope the cumulative fatigue isn't going to make them futile sessions. We'll see!

I haven't been totally sloth-esque, though. On Tuesday night and last night, I taught a RAD course. Tuesday was mostly lecture type stuff, but last night was a lot of moving around. Three hours worth. So that's something, I guess. I was even a little sore this morning, which is kinda sad considering the martial arts and boxing background I come from. Oh well, it was sore in a good, familiar kind of way!

(though I was thinking about that this morning, that I was sore mostly from demonstrating stuff and walking around and shouting commands and cadence and stuff...I wonder how the students themselves are feeling! :P)

Oh well, even if it wasn't the kind of workout I was hoping for this week, the teaching that class did my soul some good. And that's not worth nothin'.

:)

Tomorrow I'll likely do both some benching and squatting, Sunday Im'ma try to get in some deads for the first time in way too long, and Monday will be pressing and pullups and maybe some general bodybuilding style stuff.

That's the plan, stan.

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Hey man, shit happens, right? You've maintained a good attitude and are still making plans to continue bustin' workouts and keeping the intensity up... that's the hard part. Glad to see you've still got the motivation despite having to work so much. Keep at it brotha!

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Wherein there is much wailing, and gnashing of teeth, and beating of breast.

Oy. So, I finally just had a workout. FIRST IN ABOUT 10 DAYS. On other words, about third of the challenge, wasted due to work and sickness and work and sickness.

Arg.

But, got in there tonight. It was...weird. I think I hit a challenge goal. I got reallllllllly close to another. And I fell back several reps on a third.

All in all? Bad workout, despite the possible goal-hitting and near-hitting. Because I felt awful thoughout.

Here's how it went down.

SQUAT

bw x 10

45 x 5

95 x 5

135 x 4

185 x 3

225 x max (I think I got ten. Goal?)

I really think I got it, but I started second-guessing myself. I felt terrible at 5, but kept thinking to myself that I could break it up into a triple and a double with some breaths at top, or a double-double-single. But I was still squatting while I was thinking it, so I got all turned around as to what number I was at. Right, I know, not exactly complex math, but as tired as I am...

So I'm pretty sure I nailed ten. Yay! But I may have only got nine. Sigh. My first thought was to bang out one more for insurance, but I honestly barely got the ninth/tenth one up. Off-night. But I'm hoping for one more workout to solidify the win for myself, as I need to get another shot at the bench.

Oh, and since I felt so terrible, I didn't even try for any other work sets. This is why I'm calling this a bad workout.

BENCH PRESS

45 x 5

95 x 5

135 x 4

185 x 3

225 x max (I got...6???)

This was just awful. Got nine last time. I was still shaky from the squats, the eccentric portion of each rep was awful (felt like I was fighting it instead of drawing it in), I was losing the base foundation in my lats. Just a bad, bad showing.

Like The squats, one work set was enough. Fah.

PULLUPS

Since I had only managed one work set on the squat and bench, figured I'd try one max effort on pullups.

And hey, I got 9.75! I suppose I could have counted the last squirming bit as a rep, but I can't. Nine it is. I was actually happy with this. May just get ten yet.

And that was it. One work set on each. A likely goal-hit on the Squats, though I want to do them again for my own peace of mind, a terrible night on the bench which I'll need to redeem, and very close to hitting my goal on pullups.

But I just felt lousy thoughout. I know, I know. I'm overtired and underfed and sort of sick and coming off a sugar and caffeine crash today. But still. I want to kick my own stupid ass.

So yeah. Got a few days left to kick it into gear. Work's settling down some. It's possible to rack up a couple wins. Not entirely likely, but sure within the realm of possibility. Here's hoping!

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Lemme just say this: next months Challenge will be Deadlift-centric.

DEADLIFT

135 x 5

185 x 5

225 x 5

275 x 3

315 x 3

365 x 2

365 x 1

365 x 2

365 x 1

365 x 1

365 x 1

OK, so with these, I wasn't really feeling it today. I got up to 365 pretty easy, but didn't want to push it any. Granted, it's probably been, what, 7 or 8 weeks, since I DL'd, so I'm not too frustrated, but I couldn't really get into a groove. Chose to just stick with singles and doubles at 365, never really going allll out. Next Challenge will be about getting back to my max (420) and smashing right though it!

PUSH PRESS

45 x 5

95 x 5

135 x 5

155 x 5

165 x 5

175 x 5

Nothing much to report here, except that I tweaked my neck a little on the first work set. WTF, body? You keep failing on me.

WEIGHT PULLUPS

25 x 5

25 x 3

25 x .5 (I just gave up)

These were annoying. The place I was at tonight couldn't find their weight-bearing belt, so I had to hold a 25lb dumbbell between my feet. Add to that the fact that I need to stand on three plates to even reach the bar sans jump, the crappy, sharp-angled foam grip things, and I just wasn't feeling it.

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OK, so, since my last update:

Tried to make up for my deplorable bench session last week, so I hit it again of Saturday. Won't bore you with all the nitty gritty, but I got 225 for 9 and a half on my max effort. Gah!

I did some other stuff, too, including another max pullup effort. Only got 8 on that one. Hrm? So 9 was still my best.

On Sunday, despite my better judgment, and went and benched again. Best effort? 9 and, like, 4/5's. Seriously. ARRRRGH. So close. Then, again, I did some other stuff. Some KB swings and jumproping and stuff.

Yesterday, I made it back to a proper Crossfit class. Push Presses to start (got 170 x 8), and then did a crazy metcon session which I mostly sucked at.

But, in the midst of said metcon, somehow, I randomly managed to string together a set of 12 Pullups. So, huzzah! Last minute GOOOOAAAAAALLLLLLLLLLLL!!!!!

:)

So yeah. Still angry about my Bench, but win on squats and pullups. Could be worse.

:)

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