Waldo Challenge 9.0

[Waldo]

Workout Log - 5/24

Static Upper Body

 

Standard warmup/mobility/cooldown

 

Handstand Wall Walks - 48 reps

 

Planche Lean - 20 sec

Floor Tuck Planche (hands back, w/ arm-leg contact) - 3c1, 9, 4c6 sec

PB Tuck Planche (no contact) - 6, 10 sec (39 sec total tuck planche)

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

 

Tuck Front Lever - 20 sec

Advanced Tuck Front Lever - 15, 8c4, 12, 7 sec

Advanced Tuck Back Lever - 20 sec

Half Lay Back Lever - 12 sec

Back Lever - 6, 6, 6 sec

 

- Not my best day.  Balance wasn't great, hence the cluster reps.  Kept overbalancing on the tuck planche.

 

- Some of my holds just sucked.  Not sure why.  Bad days happen I guess.

 

- Woot though, 10 sec on the PB tuck planche.  Going to work toward 10 sec x 6 now.  Until I've got across the board 10 sec holds, I'm going to limit holds to 10 sec.  Once achieved my next goal will be 15 sec x 4, at which time I'm going to seriously start working on the tuck planche pushup, one of my major long term goals. 

 

- Changed my grip on the PB's a bit.  Last week one set aggravated my old forearm splints nemesis, le sigh.  Was definitely a case of squeezing the bar at near crushing level and using too much wrist to balance.  I switched to what amounts to more false grip, gripping with my fingertips underneath instead of wrapping my hand around the bar.  Seemed to help quite a bit.

 

- Damn my neck is sore again.  Those wall walks really wipe out the upper traps.

[Waldo]

Crazy how much the forum slows down toward the end of challenges.

 

Fun day today.  Spent much of the afternoon tanning.  Took the little one to the splash park for the first time this year.  Had a blast.

 

 

 

Workout Log - 5/25

Run 5.0 miles in 53:46.37

- Quite a bit faster than I've run the last few weeks.  Didn't run overly hard either until the last half mile.

[sammiejune29]

Crazy how much the forum slows down toward the end of challenges.

 

Fun day today.  Spent much of the afternoon tanning.  Took the little one to the splash park for the first time this year.  Had a blast.

 

 

 

Workout Log - 5/25

Run 5.0 miles in 53:46.37

- Quite a bit faster than I've run the last few weeks.  Didn't run overly hard either until the last half mile.

 

Such a great picture Looks like you were both having a ton of fun!!

[Church]

Looks like you were having epic fun there! And I TOTALLY see six-pack

[Chaze]

That pic is seriously the best. That's the very reason for all of this. Lots of smiles looking at that. I think I'm going to have to take the boys to the pool this weekend.

[KB Girl]

Great picture

Must be nice not to have to think twice about taking your shirt off! 

 

I didn't even notice the forum slow down that much, you'd expect sort of a last rush?

[Wolverine]

Swimming with my kid with my shirt off is the number one reason I started losing weight.  Couldn't stand the thought of having all these pics of me with my shirt on in a pool looking like a chubby bratwurst.

 

That is to stay... way to be a stud, bro.

[Waldo]

Swimming with my kid with my shirt off is the number one reason I started losing weight.  Couldn't stand the thought of having all these pics of me with my shirt on in a pool looking like a chubby bratwurst.

Me too.

Not just pictures though, didn't want to be shy/embarrassed to take my shirt off (or the flipside, good heavens man put it back on).

I knew going to a public pool and related things was going to be coming in the somewhat near future, whether I liked it or not.

[Waldo]

Well, good enough for now, at least it looks decent and works.

Good enough that I can concentrate fully on writing for a while.

www.strengthunbound.com

[Georges]

It looks better than decent

I'm glad you made working on the website one of your challenge goals!

[I-Jo]

glad I can open this today- I can't wait to come back from the gym and dive into it.

 

I feel like your diet knowledge is my weakest point- THAT and you are all about the body weight crazy ridiculous exercises- which ZOMG ME TOO- and I feel so far behind!!! 

Thank you for sharing- sqwwueeeeeeeeeeeeeeeeee now off to workout and dance- if only to come back and eat some protein and digest your thoughts via blog!!!! GO GO GO Gooooooooooooooooooooooooo

[KB Girl]

Very nice! Can't wait to read more.

[BearsBeetsBSG]

The site looks great! Read a few articles; I really like the losing weight vs. cutting one. It was never really a distinction that I would think to make, but it definitely is two very different mindsets. Can't wait to see more!

[aj_rock]

Totally digging the matching father/son sandals New website looks pretty spiffy too!

[Aeryn]

Woohoo, website! Bookmarking it now. Also, heck yeah, that photo is awesome, you both look like you're having a great time.

[Wolverine]

Well, good enough for now, at least it looks decent and works.

Good enough that I can concentrate fully on writing for a while.

www.strengthunbound.com

 

YES!!!  *bookmarked*

[Vector]

Waldo, site loks good. Great pic with the kid! 

[Waldo]

Spose I've got some catching up to do.  I'll post a challenge wrap up tomorrow most likely.

Took progress photos last night, didn't get around to posting them:

 

Full Size:

http://i726.photobucket.com/albums/ww269/Waldo56/Self/CutCollagewk7big_zps287748d0.jpg~original

Pretty meh results overall photo-wise.  Surprisingly little change given how much I lost in weight and inches.

 

***********************************

 

Raised my cals to maintenance (2800) today.  Gonna hold maintenance for a 2 week diet break before starting another 6 week cut.  Next cut I'm going 100 cals lower, down to 2100 cal, which should give a weekly loss of 1.4 lb/wk.  This past 6 weeks I cut at 2200 cal, and my loss was right in line with the 1.2 lb/wk expected.  Either way I'm looking to get into the high 180's by the end of that cut.  Then I'll be going back to bulking, dropping my bulking setpoint to 3100 cal, a gain of 0.6 lb/wk, and planning on riding it out until next spring, somewhere in the neighborhood of 30 weeks; wanna put on at least 10 lbs of muscle, which will have me in striking range of my long term goal (205 lb @ 10%).

 

One thing I figured out today, that I've never been able to figure out, is what sort of male body my wife really likes.  Just not a subject I ever get anywhere with in convo (I'm not looking for reassurances about myself whenever I touch on the subject).  I've gathered she likes pecs.  Just like most ladies she doesn't like too big or too lean.  Not a fan of monster traps.  She finally let it slip, so to speak, that she thinks Hugh Jackman is just about perfect.  That's about as big as you can get natty, so it looks like my long term goals are pretty much perfect.

 

***********************************

 

Workout Log - 5/27

Leg Day A

 

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+/5e+ reps

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

 

Run to/from sprinting hill (0.64 mi each way) - 7:07.37, 7:49.09

 

110M hill sprints

Run 1 - 17.53

Run 2 - 15.40

Run 3 - 15.84

Run 4 - 17.12

 

- Wore shoes for the first part of the workout, hoping to see some improvement in the right big toe by doing that.  Not sure what the deal is, almost positive its not a stress fracture, and it doesn't really limit me much, but its an annoyance I'd like to have go away.

 

- Very much a holding pattern workout, very little change from previous, which is both good and bad.

 

- Runs were slower than last week by a hair (0.03 sec and 0.09 sec on the main 2 runs).  Really thought I had a PR on the first fast run.  Bummer, I just can't seem to match my time from a few weeks ago.  I'm hoping raising cals will get me a PR next week or the week after.  Day 1 body still hasn't adjusted to the raised cals at all.

 

- Was really wiped out though going into the workout.  I don't care what anyone says, tanning wears you out, especially in fairly high doses (even dozing through it).

[BlackWidowEowyn]

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.

Ah.. yes i was thinking of the first one... ok the number of reps is more humanly possible now although we have come to expect quite a bit from you Waldo 

I started adding these second kind a couple weeks ago... good for handstand walk practice. 

[KB Girl]

 

One thing I figured out today, that I've never been able to figure out, is what sort of male body my wife really likes.  Just not a subject I ever get anywhere with in convo (I'm not looking for reassurances about myself whenever I touch on the subject).  I've gathered she likes pecs.  Just like most ladies she doesn't like too big or too lean.  Not a fan of monster traps.  She finally let it slip, so to speak, that she thinks Hugh Jackman is just about perfect.  That's about as big as you can get natty, so it looks like my long term goals are pretty much perfect.

Sorry but that's actually kinda cute  Your wife has great taste though, he's especially yummy playing wolverine! My boyfriend asks me occasionally too and then proceeds to ignore me. (only complaint I got with him is that damn beard he grows every now 'n then)

Anyway, hope you're not too dissapointed that there isn't an earth shattering difference in the pictures- but it kinda seemed like you'd realized during this challenge that it'd be a little while and then it'd come sudden. Seems like you stuck to the plan very solidly!

[Waldo]

Challenge Wrap Up:

1) Learn To Use My Left Pinkie Toe

- I started out really good, almost obsessed with this goal. But faded as the challenge went on. However I did come to be able to move the bones in my foot attached to my toe (which moves the toe). Still can't move it on its on, but I did make a fair bit of progress. It did however teach me a lot about my feet and calves and using them for various movements.

Grade: C
Points Awarded: DEX +1.5, CON+0.5

2) Switch To Full ROM Weighted Skater Squats As My Primary Leg Exercise

- An interesting experiment to be sure.  I progressed rapidly at first, but have stalled out as of late.  These things really hit the weak points of my legs, especially my left leg.  They require far more calf use than pistol squats.  Doing them dramatically changed my ability to do shrimp squats.  They were far more productive than doing shrimp squats (which are partial ROM squats).  The only negative is that I think I was/am using my right big toe too much, which has led to it being somewhat sore all the time.  I'm starting to wear shoes when doing them to see if that helps.  I'm going to keep going with them for a while unless my right big toe further degrades.
 
Grade: A
Points Awarded: STR +4

3) Take Weekly Progress Photos

- Well I stuck to this goal perfectly.  Things didn't go as I expected though.  Despite the weight lost and inches lost, there wasn't much change in the photos, which led me to concluded that I was at a much higher BF% at the start of the challenge than I thought I was.
 
Grade: A
Points Awarded: WIS +1, CHA +3

L) Spend At Least One Minute A Day Working On My Website/Blog

- Only during the draft did I miss this goal.  Every day I made sure I did something, almost always a little work became a lot of work.  I was able to finish up all the site design (aside from one pesky white bar in the twitter feed widget on some pages), at least set up most assocated social media pages, and come up with enough content to have it all looking right.  Mission accomplished.
 
If there was a negative it was that I spent too much time working on it and went to bed way too late a few times.  Fortuantely I should be past that for a bit, as the culprit was often trying to figure things out or fix things, and I think I've got just about all those issues worked out.  Its much easier to hit save draft and go to bed than drop things in the middle of problem solving.
 
Grade: A
Points Awarded: WIS +3
 

 

Character Points:

 

Class: Corellian -> Bodyweight Powerbuilder

Level: 8 -> 9

 

STR: 21.25 (+4.00) -> 25.25

DEX: 17.75 (+1.50) -> 19.25

STA: 12.50 (+0.00) -> 12.50

CON: 14.50 (+0.50) -> 15.00

WIS: 20.75 (+4.00) -> 24.75

CHA: 18.00 (+3.00) -> 21.00

 
 

[Georges]

Nice Work!  And on a selfish note, I'm glad you did so well on the Life Challenge

 

Just one thought:

  Things didn't go as I expected though.  Despite the weight lost and inches lost, there wasn't much change in the photos,  
 

Either you and I are looking at different photos, or you had crazy very high expectations.  Have you looked at just the first and last set together?

[Waldo]

 

Nice Work!  And on a selfish note, I'm glad you did so well on the Life Challenge

 

Just one thought:

Either you and I are looking at different photos, or you had crazy very high expectations.  Have you looked at just the first and last set together?

My expectations were very high.

Biggest thing was I went into the challenge thinking I was about 5% BF lower than I thought I was. Fat loss went exactly as planned. If I was where I thought I was at the beginning of the challenge, I'd be at 9% BF and very much into the fitness model area of body fat.

As is I ended the challenge 2% higher than I thought I was at the start.

I did lose about 20% of my body fat, which is generally a pretty huge change that is plainly obvious. There's just something about the mid-teens where lots of loss has only tiny effects on your appearance. By % of total fat lost its up there with as fast as I was going at my weight loss peak.

After this next cut I'm going to be even more aggressive, looking to lose over 30% of my remaining fat mass. 

[sammiejune29]

Have you done a photo collage with just the starting and ending pics? Because I can see a lot of difference there. We are always our own toughest critics though.

 

Great job with this challenge and I'm loving the new website!!

[Wolverine]

I agree with everyone else.  Photos look great.  Abs are much more defined and your legs are starting to pop now that the saddlebag area is starting to slim out.