Waldo Challenge 9.0

[KB Girl]

Can't offer much, but I was wondering.. Is the appearance your main motivation or do you also have fitness/strength goals for their own sake? Just really wondering, no judgement at all! 

[aj_rock]

I've always been a fan of the ole pareto principle: 20% of the effort gets you 80% there. You've been doing things correct, this I know, but it might be time to start upping the efforts. Start looking into some of that more nuanced stuff that people tend to get into way too early, because it comes up at some point or another.

 

Just remember, you're here for the journey, not for the destination.

[Waldo]

I've always been a fan of the ole pareto principle: 20% of the effort gets you 80% there. You've been doing things correct, this I know, but it might be time to start upping the efforts. Start looking into some of that more nuanced stuff that people tend to get into way too early, because it comes up at some point or another.

 

Just remember, you're here for the journey, not for the destination.

 

Its not like things aren't working though.  I'm not losing LBM.  If anything I'm losing fat a hair faster than I expected.  The inches are dropping fast.

 

It really is just a visual plateau.  Not much I can do about it but wait it out. 

 

Who knew from the first beginnings of flexed abs, I was still 20+ lbs away from unflexed abs. Slowly but surely, little bit by bit, this reality has been sinking in ever since I decided to end my initial cut almost a year ago.  The frustration of constant revision of the past and constancy of the present is the issue I'm struggling with.  I wish a year ago I would have had a Dexa or someone would have told me in no uncertain terms that I was nowhere near 10%, that in reality I was over 15%.  Would have solved a lot.  Even now, where am I really?  Could I still be over 15%?  I've lost 17 lbs of fat since I could first see my abs flexed.  Could I have another 10 to go to even get to unflexed abs?

 

Doesn't help at all though that I know a lot of people shift from the stage I'm in to appearing much leaner practically overnight, in a matter of a week or two.  Waiting patiently....

[Waldo]

Welcome to my hell.  The ever-shifting "it's just around the corner, right?"  I don't have any answers all I can say is "I feel ya, bro."

 

Well if you look at the various leanness stages, you are one beyond me.

 

Full House (20%+)

Hard (12-20%)

Cut (9-12%)

Defined (7-9%)

Sliced (5-7%)

Ripped (4-5%)

Shredded (3-4%)

 

Was trying to figure out if you had a rapid shift.  Best I can tell is that it was sometime early Feb, before you regularly took progress photos.  You mentioned a comment your wife made at breakfast.  Some time in that time frame.  Then been cut ever since, chasing the next stage, the end of all visible fat deposits (save for tiny smooth pockets); from then on its just a matter of sharpening.

 

But yeah, the seemingly endless "just one more pound".  Frustrating and maddening.  At least the first time around.  Once through it once though that uncertainty is removed, that is definitely the worst part.  Which is why I really want to just get it over with on this cut, so I'm done with that uncertainty for good.  I think it would be so much easier if I knew the goals I seek are at XX.X" on the tap measure, and I can expect this or that to occur at XX.X" on the tap measure.

[Waldo]

Can't offer much, but I was wondering.. Is the appearance your main motivation or do you also have fitness/strength goals for their own sake? Just really wondering, no judgement at all! 

 

I think they are somewhat one and the same.  Aside for a few notable exceptions, you will always perform better at a lower BF%, to a point.  And that point is much lower than people are led to believe it is.  Other appearance related issues like symmetry will play out in performance as well.

 

I think the general idea to worry about performance and let appearance go as it may is a huge disservice to the diet side of things, and for some it is nothing more than a mental excuse or crutch to themselves, a way for them to be ok with not putting forth effort on the diet side of things.  Fact is elite athletes have elite appearances.

 

I don't really look up to pro BBers or powerlifters as any sort of ideal I'm interested in.  I really admire elite athletes like Adrian Peterson (as much as it pains me to say as a Packer fan), RG3, Usain Bolt, Michael Phelps, etc..., really all pro athletes, but especially those in the mixed strength/speed/endurance sports (cough, football).  Though natural bodybuilders are somewhat in that vein without the elite performance genetics.

 

Since all of my strength work is relative strength work, there are always 2 parts to that equation, raw strength and bodyweight.  Lowering bodyweight makes me stronger and faster.

[Waldo]

Anyway...

 

Workout Log - 5/14

Dynamic Upper Body

 

Standard Warmup/Mobility/Cooldown

 

Tuck Front Lever - 30 sec

 

Headstand Pushups - 8y+, 7y+, 6y+

 

False Grip Pullup (BW) - 5e++

False Grip Pullup (+20) - 5e++

False Grip Pullup (+40) - 5x++

False Grip Pullup (+60) - 4x+, 5z+ reps

 

RTO Ring L-Sit - 15 sec

Ring Dip - 8x+

L-Sit Ring Dip - 6x+, 7y+

 

- I forgot to do a 2nd set of TFL's.  Oops.

 

- Not my best day on the headstand pushups.  Overthought form, pushed too hard set 1, paid for it.

 

- Wowzers, awesomesauce on the pullups though.  Bangin +40 chest to bar.

 

- Went to z level effort for the first time in a long time on pullups.  I haven't done a z rep on pullup type things since I was doing weighted chins in the fall.  Motivated and grinding, edge of failure.  That last rep was slooooowwww.  Some Ozzy Osbourne came on the player, had to go for it (No More Tears from Live n' Loud).

 

- Damn.  Added a few reps to the L-sit ring dips.

[KB Girl]

I think they are somewhat one and the same.  Aside for a few notable exceptions, you will always perform better at a lower BF%, to a point.  And that point is much lower than people are led to believe it is.  Other appearance related issues like symmetry will play out in performance as well.

 

I think the general idea to worry about performance and let appearance go as it may is a huge disservice to the diet side of things, and for some it is nothing more than a mental excuse or crutch to themselves, a way for them to be ok with not putting forth effort on the diet side of things.  Fact is elite athletes have elite appearances.

 

I don't really look up to pro BBers or powerlifters as any sort of ideal I'm interested in.  I really admire elite athletes like Adrian Peterson (as much as it pains me to say as a Packer fan), RG3, Usain Bolt, Michael Phelps, etc..., really all pro athletes, but especially those in the mixed strength/speed/endurance sports (cough, football).  Though natural bodybuilders are somewhat in that vein without the elite performance genetics.

 

Since all of my strength work is relative strength work, there are always 2 parts to that equation, raw strength and bodyweight.  Lowering bodyweight makes me stronger and faster.

Mm, interesting that you say bodyfat will be a lot lower than people think for optimal performance. I'm not sure it's true if you consider sports like weightlifting. Also in the crossfit world there is a lot of talk about being just a little less lean will help with recovery etc. But hell, we're definitely talking about the difference between defined and sliced there I suppose. 

[Waldo]

Weightlifting is a weird case because it is both a sport in itself and a means of performance enhancment in other sports.

 

When it comes down to it, the enhancement to moving fast and to relative strength that being lighter gives is much larger than the enhancment to peak raw strength that a little fat gives.

 

In the Crossfit world the bigger issue is undereating than being too lean.  Look at professional athletes (males), people who have a lot more than pride riding on their performance.  Fighters?  Single digits.  Sprinters?  Single digits.  Soccer players?  Single digits.  Football players (outside of lineman)?  Single digits.  Gymnasts?  Single digits.  Heck practically every olympic athlete is in the single digits.

 

If you want to look like a pro athlete and perform like a pro athlete, carrying as little fat as possible is important.

[aj_rock]

Mmm I'd give more BF allowance to sports that are primarily contact (so like, soccer and tennis = technically non-contact, football and MMA = contact). I know most linebacks and running backs would be 13-15%, you just NEED to have more BF in order to cushion the internal organs.

 

MIND YOU; these guys look more ripped for a reason that I said in catspaw's thread (I think...).Firstly, the LBM simply hypertrophies most muscles until there is a high degree of visibility, regardless. Secondly, the lifestyle of athletes basically requires the body have easily accessible stores of body fat. When you are going through 5, 6, 7 or even 8 thousand kcal a day, at times your body is gonna run a deficient. Abdominal body fat or thigh body fat is NOT accessible; poor blood flow and receptor patterning prevents good usage. So in order to adapt, the body MUST store visceral body fat (AKA fat that packs in around the organs, rather than under the skin, or subcutaneous), as it is much more highly accessible. Indeed, when you lose lots of weight, and you know its not subcutaneous fat, water, or LBM, its probably visceral. Which you need to empty out in order to force the body to start shifting abdominal fat instead.

[Waldo]

Mmm I'd give more BF allowance to sports that are primarily contact (so like, soccer and tennis = technically non-contact, football and MMA = contact). I know most linebacks and running backs would be 13-15%, you just NEED to have more BF in order to cushion the internal organs.

 

MIND YOU; these guys look more ripped for a reason that I said in catspaw's thread (I think...).Firstly, the LBM simply hypertrophies most muscles until there is a high degree of visibility, regardless. Secondly, the lifestyle of athletes basically requires the body have easily accessible stores of body fat. When you are going through 5, 6, 7 or even 8 thousand kcal a day, at times your body is gonna run a deficient. Abdominal body fat or thigh body fat is NOT accessible; poor blood flow and receptor patterning prevents good usage. So in order to adapt, the body MUST store visceral body fat (AKA fat that packs in around the organs, rather than under the skin, or subcutaneous), as it is much more highly accessible. Indeed, when you lose lots of weight, and you know its not subcutaneous fat, water, or LBM, its probably visceral. Which you need to empty out in order to force the body to start shifting abdominal fat instead.

 

Makes sense.

 

Either way, cutting is making me irrational and grumpy, giving me a case of bummeritis. 

 

Definitely going to be ready for a weeklong diet break at the end of this challenge.

[Vector]

AJ, that jives with what I've seen... Waldo, how tall are you, anyway?

[Waldo]

AJ, that jives with what I've seen... Waldo, how tall are you, anyway?

 

Hair over 6'1"

[Waldo]

Sooo close to my PR on my 2.6M run tonight.  Did it in 23:10, a 30 sec improvement over least week and a continuation of the near linear improvement since I started cutting.  My PR is 22:50 (set 7/14/12).  If my improvement rate continues, that PR might fall next week.

 

Also jumped 8'7" in the long jump.

[Vector]

Thanks, just trying to picture your size on your frame. Good run!

[Wolverine]

Sooo close to my PR on my 2.6M run tonight.  Did it in 23:10, a 30 sec improvement over least week and a continuation of the near linear improvement since I started cutting.  My PR is 22:50 (set 7/14/12).  If my improvement rate continues, that PR might fall next week.

 

Also jumped 8'7" in the long jump.

 

Nice!  Well, nice if the "M" is for "miles" and not for "meters" anyway...

[Waldo]

Well I decided when I got home to check the relationship between the way I measure the waist, and the tape lightly around the waist, then add that difference to the BF% formulas.  What I get is...more reasonable.  Spent more time today trying to figure out where I am visually and I'm pretty settled into the 15% area.  Which works well with the modification I made and the modified YMCA formula (the rest are still low).

 

I'm not sure how this is going to play out mentally for me, but it does feel like a big burden was lifted.  I'm 15%, I'm ok with that.  I'm happy to feel very confident in that number.  Like there is no way I'm higher than that yet, this was the last possible adjustment.

 

But what it also means:

I could see the first hints of flexed abs at 24% BF.

I ended my initial cut at 19% body fat

My first bulk gained muscle so efficiently that I lost BF% (slightly)

My first bulk I gained about 11 lbs muscle and 2 lbs fat

My X-mas cut ended a hair over 16% BF

Gained 4 lbs muscle and 3 lbs fat this last bulk

14.6% BF right now at this moment

 

In light of this I've pretty much settled on the fact that I'm not going to push for 8% BF this time around.  That's just too far.  My current plan that I'm 99% sure on is to cut as far as I can through the next challenge, then start bulking again.  I should make it to the 11% area by that point.  I'm ok with the 10-12% area until next year.

 

Its entirely possible that the reason I've been struggling with the muscle-up, front lever, and planche is quite simply that I was too fat.  When all is said n' done at the end of this cut at the end of the next challenge I should be in the neighborhood of 18-20 lbs lighter that I was at the end of my most recent bulk.  That is a huge amount of weight for low leverage work. 

 

Workout Log - 5/16

Leg Day B

 

Run 1/4 mile @ 6.0 mph

Lunge Matrix x5

Kick Circuit x5

BW RDL - 10 reps

BW Squat - 10 reps

One Leg Standing L - 15/15 sec

 

BW Pistol Squat - 5e++/5e++ reps

Full ROM Skater Squat (BW) - 5x+/5x+ reps

Full ROM Skater Squat (+30) - 4y-/4x++. 4y-/4x+, 4x+/4x+ reps

 

Assisted Natural Hamstring Curl - 5e reps

Natural Hamstring Curl - 5x-, 5y-, 5y- reps

 

Side Pistol - 2x-/2x- reps (side to side)

Dragon Flag - 6x++ reps

 

Run 1/4 mile @ 6.0 mph

 

- Left leg made nice progress on the squats.  Right leg has a bad day due to my trying to limit my big toe due to soreness.

 

- Still - form on the GHR's, but my form is improving a good bit.  Right on the fringe of + form.  Straighter and deeper.

 

- First rep on the side pistols on the left was very good.  Best yet.  Need to test the flow workout again.

[ETFnerd]

Its entirely possible that the reason I've been struggling with the muscle-up, front lever, and planche is quite simply that I was too fat. 

 

well D300 who weighs over 300lbs can do a muscle up... i think you just need to put in some steady work and you'll get there... front lever and planche are all core and shoulder... i think you're lean enough... but certain underutilized muscles just need building...  

 

[ETFnerd]

[Wolverine]

Well I decided when I got home to check the relationship between the way I measure the waist, and the tape lightly around the waist, then add that difference to the BF% formulas.  What I get is...more reasonable.  Spent more time today trying to figure out where I am visually and I'm pretty settled into the 15% area.  Which works well with the modification I made and the modified YMCA formula (the rest are still low).

 

So... what's the waist formula look like now?

[Waldo]

 

So... what's the waist formula look like now?

 

The same mostly.

Say for example my waist measurement is in cell b34.

Instead of using b34 in the forumulas, I used (b34+2)

[Waldo]

Well on the plus side my weight is dropping like a rock, and the measurements are coming along for the ride.  My average is down 5.7 lbs over the challenge, but my daily weigh ins have been even lower as of late.

 

Got a shot of a PB tuck planche today:

 

 

It looks like there is arm-leg contact, but there is not, its just an optical illusion.

 

Workout Log - 5/17

Static Upper Body

 

Standard warmup, mobility, cooldown

 

Handstand Wall Walk - 46 reps

 

Planche Lean - 20 sec

Floor Tuck Planche - 10, 10 sec

PB Tuck Planche - 6, 5, 1, 4 sec

Middle Split Hold - 6, 8, 7, 8, 5 sec

 

Tuck Front Lever - 30 sec

Advanced Tuck Front Lever - 15, 14, 12, 8 sec

Advanced Tuck Back Lever - 20 sec

Half Layout Back Lever - 12 sec

Back Lever - 6, 6, 5 sec

 

- Woot, major progress on the tuck planches.  They are really starting to progress now.  Tried to do a tuck planche pushup, failed.

 

- Middle split holds were strong today.

 

- Not my best front lever day.  Fatigued easy.

 

- Going to start working on a different way to get into a back lever.  Rotating down holding the lever instead of dropping down into a german hang and lifting up into it.

[Waldo]

Man I tell you what, my upper traps/neck are frickin fried tonight.  It has to be those wall walks.  That's about like doing a 23 rep set of 400 lb shrugs, reracking the bar for a second each rep (giving a kind of myo rep like effect).

[BlackWidowEowyn]

Holy repetitions Batman!! I thought I was doing good with 12 wall walks in sets of 3... 

I bet those traps are fried.

nice work

[Waldo]

Holy repetitions Batman!! I thought I was doing good with 12 wall walks in sets of 3... 

I bet those traps are fried.

nice work

 

I think we're talking about different things.

 

There are two completely different exercises that are called handstand wall walks.

 

- One you walk up the wall and back down, belly to wall, getting into and out of a handstand.

- One you get into a belly to wall handstand, then lift an arm and tap your shoulder, switch arms and repeat, going back and forth in short one arm handstands, each shoulder tap is a rep.  Basically mimicking handstand walking using a wall to take balance out of the equation.

 

I was doing the 2nd ones.  Chances are if you can do a rep of those you can do quite a few.

[Waldo]

Entering into the home stretch, one week to go.

 

Gonna make a final push to get my site/blog into a finished state by the end of the challenge.  Been real good about working on it a bit every day, really just a couple minor things left to go before I have something presentable.  Obviously still needs lot of content, but I've got enough.  Moreso all that's left is to really edit and pretty up the content I've got.  Really happy with how it looks (aside for one small thing I need to figure out).  Definitely light at the end of the tunnel.

 

Another Sunday, another picture day.

 

Full Size:

http://i726.photobucket.com/albums/ww269/Waldo56/Self/CutCollagewk6big_zps46c2d690.jpg~original

I'm probably going to have to figure out a new picture layout here soon.  Not much change in the unflexed stuff, but I think the front flexed with arms down shot shows notable change.  The bathroom version of that shot that I use for my older progress photo style actually looks like it has changed a lot.  The one place I definitely see notable change in fat is in my lower back.

 

Diet is still going great effectiveness-wise.  This week was a rapid drop week, averaging about 1.5 lb down from last week.  Waist is down 3/8".  Lost 0.7% BF.  In total since the start of the challenge I've lost 5.8 lbs fat, 1.5" in my waist, maintained LBM, and lost 2.4% BF.  Photographic evidence really isn't in the same universe as other measured evidence.

 

Cutting side effects are definitely starting to take hold.  I'm now perma hungry, though it isn't yet that bad.  Meals aren't really satisfying anymore.  Not yet fantasizing however.  No problems sticking to it.  Going to take a weeklong diet break between challenges.  Defintiely need it.  The fact that I'm taking a break in the near future is definitely contributing to the side effects not being so bad.  There is light at the end of the tunnel.  Though my plan is to go back and cut another whole challenge after that; its gonna really, really suck by the end of the next challenge.

 

Workout Log - 5/18

Run 5 miles in 56:19

- Literally 1 second faster than last week.

 

Workout Log - 5/19

Rodney Yee Total Body Power Yoga (60 min)

- Really enjoy this video.