Catspaw's Lithe like a Leopardess Challenge

[erawka]

Planned ice cream is the best kind of ice cream. That and salted caramel. 

[Wolverine]

The first thing that popped into my head was some combination of this and this (due in part to your username, I'm sure), but I'm not sure that's enough to get your freak flag flyin' high.

[Vector]

You couldn't find the combined picture???What gives???

[Wolverine]

For you, sir.

[Vector]

Thank you, I feel complete now.

[catspaw]

Lol at you two.

[catspaw]

First shoulder workout since the injury.

 

Sunday, May 5th - Workout Log

 

Hollow body holds

(15 sec on / 30 sec off) x 4

 

PB support holds

(30 sec on / 30 sec off) x 3

 

Leaning cable lateral raises

10 x 10

10 x 6

 

Push Press

(ELECT reps + no rest btw sets)

55 x 3

60 x 3

65 x 3

70 x 1

[30 sec rest and reset]

55 x 3

60 x 3

65 x 3

70 x 1

Holy crap that 3-sec-count lowering of the ELECT reps really sucks the strength out of me.

 

DB military press

(ELECT reps)
22.5 x 10

22.5 x 6

20 x 8

 

1 arm upright row

(ELECT reps + no rest btw sets)

22.5 x 3

25 x 1

[60 sec rest and reset]

17.5 x 3

20 x 3

22.5 x 3

 

Prone skull crushers

20

20

 

Rack press

65 x 6

65 x 6

65 x 6

 

Tricep rope pushdown

(ELECT reps + no rest btw sets)

20 x 3

30 x 3

40 x 1

 

DB Curls

20 x 10

20 x 10

[catspaw]

Wanted to talk a little bit about some of the shit I'm going through with this cut, so that in my next bulk-then-cut round, I can refer to this and realize that I'm not crazy all over again.

 

  - My energy blows.  Like just day-to-day doing stuff, I'm relying way more heavily on caffeine than I should be.

  - I sometimes get an annoying brain fog.  This can last for days.

  - Mood swings!  Huge highs and lows.  It feels like my patience for people is way lower.  Sometimes in the evenings, I sink into the Sads .

  - I've been fantasizing about food a lot.  Things like the feeling of eating roasted chicken with my hands.  I only very rarely fantasize about foods that are treat foods (dessert, etc.)

  - I'm not getting the "cold extremities" that I was last time.

  - I spend a lot of time wondering if I'm hurting my metabolism.

  - When I get hungry, I start to wonder if this is worth it and I should just go back to a healthy, natural set point.

  - Getting complements from strangers on the street feeds my ego but then I find myself getting dependent on these complements

  - Fewer workouts where I go in feeling "RAWR!" and more workouts where I go in feeling "Okay, let's just do this"

  - It's a lot easier to notice foods that make me bloat (my beloved cruciferous veggies, I'm looking at you) and other tiny changes

 

That's all I can think of right now.

[Vector]

You are smart to record this. Are you, to quote Dan John, doing park bench workouts during this time? I can elaborate if you don't know what I am talking about.

[catspaw]

You are smart to record this. Are you, to quote Dan John, doing park bench workouts during this time? I can elaborate if you don't know what I am talking about.

 

Please do.  (Elaborate, haha.)

[Vector]

Okay, I am just playing with this myself though Dan has been talking about it for a couple years. He covers it in detail in Intervention, which I just finished reading and I'm looking at my training in this light now.

 

There are two kinds of workouts. Bus Bench and Park Bench. When you are sitting on the park bench (que Aqualung) you are just sitting on the park bench. You are watching the squirrels, feeding the pigeons, and looking at cute people or people you can make entertaining spot judgements about. There's no time or intensity component. When you are sitting on the Bus Bench, there's a schedule- time and intensity component- you are trying to get somewhere by some particular point in time (or getting rousted by the police in you look homeless). Dan suggests that most of our training time should be spent on the park bench, with lesser amounts of time on the bus bench as and if needed. 

 

A perfect example would be a person (ahem) who had just had abdominal surgery. They should totally be chillin' on the park bench. Another example is that you are on a serious strict cut. Your diet is on a Bus Bench, but your training might work out the best (and thus your recovery and thus your hormones and thus your mind-set or lack thereof) on the Park Bench.

 

For me I'm trying to LIVE on the park bench, as I actually am beginning to understand (I am a very very very slow learner) that consistency trumps load big time. So in this case, my thinking is that if your diet is at 100% intense effort, your training might be best served at 75%. To me 75% is when I can always do more, and feel like I should have worked harder when I'm done. 

[Brometheus]

Okay, I am just playing with this myself though Dan has been talking about it for a couple years. He covers it in detail in Intervention, which I just finished reading and I'm looking at my training in this light now.

There are two kinds of workouts. Bus Bench and Park Bench. When you are sitting on the park bench (que Aqualung) you are just sitting on the park bench. You are watching the squirrels, feeding the pigeons, and looking at cute people or people you can make entertaining spot judgements about. There's no time or intensity component. When you are sitting on the Bus Bench, there's a schedule- time and intensity component- you are trying to get somewhere by some particular point in time (or getting rousted by the police in you look homeless). Dan suggests that most of our training time should be spent on the park bench, with lesser amounts of time on the bus bench as and if needed.

A perfect example would be a person (ahem) who had just had abdominal surgery. They should totally be chillin' on the park bench. Another example is that you are on a serious strict cut. Your diet is on a Bus Bench, but your training might work out the best (and thus your recovery and thus your hormones and thus your mind-set or lack thereof) on the Park Bench.

For me I'm trying to LIVE on the park bench, as I actually am beginning to understand (I am a very very very slow learner) that consistency trumps load big time. So in this case, my thinking is that if your diet is at 100% intense effort, your training might be best served at 75%. To me 75% is when I can always do more, and feel like I should have worked harder when I'm done.

I love this. I've recently come across Dan John's stuff and its all awesome.

[Morrigainz]

Okay, so that's an awesome point of view. I may steal this for the future.

 

I'm surprised I'm not struggling more with the cut...but I also have more to lose than you, so perhaps that's why.

[catspaw]

There are two kinds of workouts. Bus Bench and Park Bench.

[...]

 

Hmm.  Definitely stuff to think about.  Thanks for all the details.

 

think think think.

[catspaw]

Want to play a game?

 

I'm going to get a DEXA scan (body fat %) tomorrow.  What do you think it'll show?  In my experience, everyone sucks balls at guessing female body fat percentages, so you can play a game if you'd like.

 

Here are my most recent progress photos, again.

 

You don't have to post your guess.  Just write it down in your brain somewhere.  Then you can see how close you were, tomorrow.

[cavejen]

Cool, good luck with the DEXA! Always interesting to get a real measurement

 

Solo B2B costumes... I'm not going this year :-( But I always love Waldo, Smurfs and superhero costumes, plus you can wear as little as you want and still kind of stay in theme

[Wolverine]

Okay, I am just playing with this myself though Dan has been talking about it for a couple years. He covers it in detail in Intervention, which I just finished reading and I'm looking at my training in this light now.

 

There are two kinds of workouts. Bus Bench and Park Bench. When you are sitting on the park bench (que Aqualung) you are just sitting on the park bench. You are watching the squirrels, feeding the pigeons, and looking at cute people or people you can make entertaining spot judgements about. There's no time or intensity component. When you are sitting on the Bus Bench, there's a schedule- time and intensity component- you are trying to get somewhere by some particular point in time (or getting rousted by the police in you look homeless). Dan suggests that most of our training time should be spent on the park bench, with lesser amounts of time on the bus bench as and if needed. 

 

A perfect example would be a person (ahem) who had just had abdominal surgery. They should totally be chillin' on the park bench. Another example is that you are on a serious strict cut. Your diet is on a Bus Bench, but your training might work out the best (and thus your recovery and thus your hormones and thus your mind-set or lack thereof) on the Park Bench.

 

For me I'm trying to LIVE on the park bench, as I actually am beginning to understand (I am a very very very slow learner) that consistency trumps load big time. So in this case, my thinking is that if your diet is at 100% intense effort, your training might be best served at 75%. To me 75% is when I can always do more, and feel like I should have worked harder when I'm done. 

 

Point taken.  But when one isn't recovering from surgery (and therefore not a jackass when pushing his (or her) limits)... you get a lot more accomplished with a bus bench.

 

Want to play a game?

 

I'm going to get a DEXA scan (body fat %) tomorrow.  What do you think it'll show?  In my experience, everyone sucks balls at guessing female body fat percentages, so you can play a game if you'd like.

 

Here are my most recent progress photos, again.

 

You don't have to post your guess.  Just write it down in your brain somewhere.  Then you can see how close you were, tomorrow.

 

Do I have to put my guess in an envelope and mail it to you so that when I'm write I'll have proof... and a date stamp?

[Brometheus]

Do I have to put my guess in an envelope and mail it to you so that when I'm write I'll have proof... and a date stamp?

 

*nods*.

[Waldo]

21.5% is my guess.

 

Not real good at estimating females though.  22% is usually what I associate with vertical ab separation (you ladies have it easy there), I think you're a shade under that.

 

With women its about like throwing darts, men are so much easier to estimate visually.

 

Either sex, its always higher than you think.

[Morrigainz]

Yeah estimating bf% sucks and is hard. I was going to say something like low 20s.

[aj_rock]

Because I'm SUPPOSED to be good at estimating, I'm gonna say 24%, higher than Waldo's. Again, guessing female body fat is hard, because you can't get 99% of the picture from the abdomen area. Hips/thighs can be a big target too, so I think that should bump it by a couple percent at least.

[Waldo]

 

Because I'm SUPPOSED to be good at estimating, I'm gonna say 24%, higher than Waldo's. Again, guessing female body fat is hard, because you can't get 99% of the picture from the abdomen area. Hips/thighs can be a big target too, so I think that should bump it by a couple percent at least.

Speaking of which, have a gander at my thread.

I'm thinking the 11.6% of the modified Y is about the most reasonable. Then again, the worst estimator possible is yourself, I feel so much better about estimating others' photos than my own.

As far as Catspaw's, there's enough horizontal separation to give me pause about a higher number. Always love this game.

Wouldn't mind if we had an estimate me thread somewhere.

[nightlight]

Bay To Breakers Costume!

 

Shit, I don't have a plan yet.  The parade's on the 19th.  What should I wear?

 

 

Heh heh heh.  Let's say I'm not willing to FULLY embrace the majesty of Bay to Breakers, but I'm willing to show some skin.

yeah. i was gonna say...

 

 

as for your dexa scan bf% = awesome.

 

 

[aj_rock]

I agree, but we'd have to see how the powers that be agree on that one re: the body fat estimation thread.

 

I suppose if I were to really consider it, 24% would probably be a upper-bounds for where catspaw is, with yours being the lower. 

[Wolverine]

I'm gonna go with 18%.  I think she's out of the 20's...

 

(P.S. I'll ask about the bodyfat estimation thread.)