Waldo 'n Teh Abz, Pt 2

[Waldo]

Well last challenge I was chasing the abs. Figured out that I was fatter than I thought and that abs were further away than I thought. So back for round 2 of a 6 week cut. I'm pretty close though, confident I'll be in the 10-11% BF area by the end of this challenge. 13.something right now at 195 lb.

Character Points:

Class: Bodyweight Powerbuilder Assassin

Level: 9

STR: 25.25

DEX: 19.25

STA: 12.50

CON: 15.00

WIS: 24.75

CHA: 21.00

Goals:

1) Practice Freestanding Handstands 3x/Week For at Least 5 Minutes Per Session

- Freestanding handstands are one of those things you can't just pick up from general strengthening, you've gotta put in the time practicing. And I've never bothered. So I don't have much, couple seconds at most on good attempts, most attempts are fails. Going to practice in the back yard in the grass or in my office, using the wall as a spotter.

Points Available: DEX +4

2) Do 4 Outside of My Usual Workout Schedule Mini-Workouts Focusing On: Tuck Planche Pushups, Bar Muscle Ups, or Explosive Chest To Bar Pullups, Per Week

- These things don't really fit into my normal workout schedule or could use some extra work. I need to watch to not overdo things, so really this is going to be mostly submaximal a few sets type stuff. I've very close to having a full bar muscle up, and could very well get it on my next try.

Points Available: STR +3, CON +1

3) Get My Butt in Bed By At Least 1:00 AM Sun-Thur

- Sleep is an oft overlooked important point. I've had it in a few past challenges and it always helps me. I'm going to be more realistic though this time, usually I want to be in bed by 12 am, that isn't happening very often. More importantly I need to stop staying up super late from time to time on weekdays. It messes me up all week. Going to be less flexible about this goal than in the past given the conditions.

Points Available: STA +2, CON +2

L) Write At Least 1 Post/Page Per Week For My Website AND Spend At Least 15 Minutes per Week On Exercise Lists

- Working on transitioning my habits from what was needed to create things to what is needed to sustain things. This will be a good chance to bridge those habits.

Points Available: WIS +1, CHA +2

Workout Log Key:

I use a lot of easy to write shorthand in my workout log, which greatly increases the data carrying capability without long written out notes, however it does make it a bit difficult to read without a means of decoding it.

Starting with the basic:

Exercise Name - Reps or time in a set

I try to add the unit (secs/reps) as much as possible, though I do forget from time to time.

From there I add a lot of modifiers:

/ = Forward slash indicates that it is single limb work, and that the set is broken up per limb. I always use the convention left/right. 3/3 means 3 reps on the left, 3 reps on the right.

, = delimiter between sets. 3,3 means a set of 3, a break, and then another set of 3.

n = negative reps. 5n1 means a set of 5 with a negative rep at the end. 0n3 means a set of 3 negatives.

c = cluster reps, can have a modifier in () to denote a nonstandard pause time. Standard pause time is 5 breaths. 3c3 means a set of 3 reps, a 5 breath pause, and then another set of 3 reps. 3c(10br)2 means a set of 3 reps, a 10 breath pause, and then 2 more reps.

m{} = myo-reps, I'll usually add a () and note pause time. 10 m{3,3,3,3}(5br) means that I did a 10 rep activation set, took a 5 breath pause, did a set of 3 reps, took a 5 breath pause, did a set of 3 reps, etc... (repeated 4 times total). I often use multiple pause timings when doing myo-reps.

Going past what was done, I also have 2 grading scales in use to note how it was done. The following is added to the rep/hold numbers above for each individual set to grade the set.

Rate of Perceived Exertion (RPE), notes how "hard" the set was. I use shorthand to note the standard RPE scale:

z = RPE 10, need to be mentally prepared for that output (making noises helps as well), true failure/edge of failure, very slow grinding final rep.

y = RPE 9, might have a highly motivated rep left in the tank, failure or edge of failure when training calm, slow grinding final rep.

x = RPE 8, left a rep in the tank (2 or more if highly motivated), rep speed slowed down noticably and there is a slight grind, but not close to failure.

e = RPE's 7 and below, several reps left in the tank, did not lose rep speed, easy work.

Rate of Perceived Technique (RPT) notes how good set form was. I'm going to use my own form rating system at first:

++ = Very high quality form, no major issues, any issues with the form are extremely minor.

+ = Average/above average form. No major issues, though there are some definite problems with the smaller details.

- = Below average form. Major issues possible (though not severe), smaller details need a lot of work

-- = Poor form, major form problems.

[Morrigainz]

Ahahahahhahahaha! I need that...

[Waldo]

Woot:

 

National Weight Control Registry

Thank you for your interest in the National Weight Control Registry. The next step towards becoming a Registry member involves completing forms that we will send to you by mail. Once you have returned those forms, we will confirm your eligibility, and then you will be able to complete surveys using our online system. If you have any questions, please contact ...........................

Today is the 1 year mark from the end of my initial weight loss. Lost down to 189 lbs. Did some bulking/cutting so my weight has yo-yo'd, but I'm 7 total up from that point, yet leaner today than I was. I can say I've maintained my loss.

For those that don't know, the National Weight Control Registry is an ongoing study on weight loss and keeping it off. Everybody eligible should join IMHO. Reaching eligibility (losing 30 lbs, maintaining the loss for a year) is a bigger accomplishment to me than reaching my initial weight loss goal.

http://nwcr.ws/default.htm

[lyranedara]

Woot:

Today is the 1 year mark from the end of my initial weight loss. Lost down to 189 lbs. Did some bulking/cutting so my weight has yo-yo'd, but I'm 7 total up from that point, yet leaner today than I was. I can say I've maintained my loss.

For those that don't know, the National Weight Control Registry is an ongoing study on weight loss and keeping it off. Everybody eligible should join IMHO. Reaching eligibility (losing 30 lbs, maintaining the loss for a year) is a bigger accomplishment to me than reaching my initial weight loss goal.

http://nwcr.ws/default.htm

Congrats! And thanks for the link. I meant to register for it, but forgot all about it. I too am much prouder of maintenance.

[The Tin Man]

Woot:

 

Today is the 1 year mark from the end of my initial weight loss. Lost down to 189 lbs. Did some bulking/cutting so my weight has yo-yo'd, but I'm 7 total up from that point, yet leaner today than I was. I can say I've maintained my loss.

For those that don't know, the National Weight Control Registry is an ongoing study on weight loss and keeping it off. Everybody eligible should join IMHO. Reaching eligibility (losing 30 lbs, maintaining the loss for a year) is a bigger accomplishment to me than reaching my initial weight loss goal.

http://nwcr.ws/default.htm

 

Wow, congrats Waldo!  That's impressive to have kept everything off for a full year.  What number did you drop down from?

[Waldo]

 

Wow, congrats Waldo!  That's impressive to have kept everything off for a full year.  What number did you drop down from?

262.X

I have no idea of what the X is, can't remember.

[Waldo]

So I think I'm going to go back to cutting next week and cut through the whole challenge.

This diet break has been good but I'm still in cutting mode and ready to get moving again.

Will be more proactive with my refeeds.

[Wolverine]

First, nice job!  Your dedication and consistency is something that I totally admire, and it's been a pleasure knowing and learning from you over the past several challenges.

 

Second, I'd never heard of the registry.  Totally going to check it out.

 

Third, how are you going to be cycling the refeeds?  Do you find them necessary for the weight loss in addition to the mental recharge?

[Waldo]

Wolverine, on 30 May 2013 - 16:36, said:

First, nice job! Your dedication and consistency is something that I totally admire, and it's been a pleasure knowing and learning from you over the past several challenges.

Second, I'd never heard of the registry. Totally going to check it out.

Third, how are you going to be cycling the refeeds? Do you find them necessary for the weight loss in addition to the mental recharge?

Thanks.

The biggest takeaway from the registry is that though diet is the key to losing weight, exercise is the way to maintaining that loss.

With refeeds it really has to do with keeping the hormones at bay. I'm going to be doing structured refeeds, meaning not just a free for all, and they will stick within my overall weekly calories. I'm planning to "save up" 100 cal per day 6 days a week and then day 7 eating at maintenence with a massive carb dose and relatively low fat.

Excessively high starvation hormones do all sorts of things we don't want. Raveous hunger, bummer moods, metabolic adaptation, and muscle loss (plus the potential for worse).

[nanako]

 

262.X

I have no idea of what the X is, can't remember.

 

That is so awesome.

*Makes mental note to ask you all the things about maintainence one I reach my goal weight again* 

[drsloomis]

Serious congrats! Your accomplishments are as impressive as your threads are infromative...looking forward to another eduational challenge!!!

[Chaze]

Congrats, Waldo. I had no idea.

 

I also wants to thank you for your website. It's everything I hoped it would be and was an instant "check this site everyday bookmark" for me.

 

The article about breakfast cereal warping our concept of nutrition is so true, and something that I don't think I'll see anywhere else, like so many of your insights. I can imagine generations of people reeling at the concept that vitamins just aren't the end-all of nutrition when compared to other things that are so much more important that also provide those benefits.

 

So much good stuff there and I can't wait for what is to come.

[Waldo]

Well tomorrow I spose I'll get around to goals and whatnot, or writing them down.

 

Didn't write it in my workout log, but I did a few attempts at tuck planche pushups, might start working on them.  Plus I did a few sets of a few easy reps of BW pulls, was soaring today. Can't wait 'till next outdoor muscle up attempts, I've definitely gained some height on my pulls.

 

Realized I screwed up and carried an error forward a couple days, Tue-Wed I was at a 250 cal deficit, not at maintenance.  Partially explains why I'm still losing (though losing for a week after raising cals is to be expected), light day today and waist has shrunk 1/4" since Sun.

 

Workout Log - 5/30

Leg Day B

 

Standard warmup/mobility/cooldown

 

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

 

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

Full ROM Skater Squat (+30) - 5y-/5x++, 4y-/4x+ reps

Full ROM Skater Squat (BW) - 7y+/7x+ reps

 

Assisted Natural Hamstring Curl - 5e reps

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

 

Side Pistol - 2x+/2x+ reps

Cat Squat - 3e-/3e- reps

 

- Wasn't my night on the top end squat sets, backed off and repped out.

 

- Continued slow improvement on the side pistols.

 

- Tried something that for lack of a name I'm calling a cat squat.  Basically a single leg squat in the martial arts cat stance, without letting the front leg touch the ground.  Kinda easy force wise, but difficult to balance right.  Might be better to jump into it, with a  hop backwards; it would oddly enough make the balance easier I think, but would increase the force required.  Either way not as good of a weird single leg squat variant as a side pistol or warrior squat.

 

- Skipped the dragon flags, moving them to Friday nights; I'm sick of having strong ab doms for my Friday workout.

[catspaw]

I'm going to be doing structured refeeds, meaning not just a free for all, and they will stick within my overall weekly calories. I'm planning to "save up" 100 cal per day 6 days a week and then day 7 eating at maintenence with a massive carb dose and relatively low fat.

 

Zoooomg we're weekly low-fat high-carb refeed buddies!!  (My day is Thursday.)

[KB Girl]

Congrats on that year mark! That's really awesome how far you've come over the past year, especially with your mindset.

On a side note, will you be posting here if you make a new blog post? 

[Waldo]

That is so awesome.

*Makes mental note to ask you all the things about maintainence one I reach my goal weight again*

Ask away. Really though need to start planning before that point. Reaching your goal is a dengerous time, where do you go from there? So many think they they are "done" when they get there only to go back to their old habits and gain it all back.

I read somewhere that it takes 3 years for your body to fully adapt to the new normal. Forget where exactly but it seemed logical and it was a great article. All along I've planned to continue doing what I do for at least 3 years beyond reaching my initial goal weight so that the risk of rebound is much lower.

 

Serious congrats! Your accomplishments are as impressive as your threads are infromative...looking forward to another eduational challenge!!!

Thanks!

 

Congrats, Waldo. I had no idea.

 

I also wants to thank you for your website. It's everything I hoped it would be and was an instant "check this site everyday bookmark" for me.

 

The article about breakfast cereal warping our concept of nutrition is so true, and something that I don't think I'll see anywhere else, like so many of your insights. I can imagine generations of people reeling at the concept that vitamins just aren't the end-all of nutrition when compared to other things that are so much more important that also provide those benefits.

 

So much good stuff there and I can't wait for what is to come.

Thanks. Been lazy on it this week. After a challenge where I worked on it every single day, putting it down for a bit is nice.

 

Zoooomg we're weekly low-fat high-carb refeed buddies!!  (My day is Thursday.)

I still have to figure out what day I'm going to use. Leaning toward Sundays or Tuesdays.

 

Congrats on that year mark! That's really awesome how far you've come over the past year, especially with your mindset.

On a side note, will you be posting here if you make a new blog post?

Yeah I'll post about posts. I plan on making it a challenge goal to make weekly posts, so it'll fit my challenge as well.

[Waldo]

Alright, I gotz some gohlz.

Tonight is going to be progress photo night for my old school style of progress photos.

Going to keep doing the detailed weekly progress photos throughout this cut to act as a future reference for me. Probably won't post them every week.

I like these monthly progress photos; flexing with good pump >>>> unflexed with absolutely no pump. There is such a huge difference. My chest really thickens with a good pump. Should be so much easier to get a good ab flex given how little it takes for them to show clearly nowadays.

[tenaciousglee]

Hey, are you still doing the tiptoe squats you mentioned last challenge?  I'm planning to substitute them into my routine when it calls for regular air squats in order to give my calves some extra work.  If you stuck with them, did you notice any change in your calves?

[Vector]

This all sounds good, Waldo. Bizarre to think of you at 262!

[Waldo]

I haven't stuck with them.  Actually forgot about them.  But probably wouldn't make much difference right now since I'm cutting; just hoping to lose as little muscle mass as possible.  The skater squats really do work my calves good though.

[Waldo]

So its late, I'll write out my workout log tomorrow.

But, here's my monthly progress photo:

Decided to say to hell with the bathroom mirror. New phone takes better pictures, but its lens isn't quite as wide so they are hard as heck to take and really turn out like crap. I have a better mirror to use, so I'm going to switch to that from now on. Breaks the symmetry of always having the same shot from the same place, but whatever, had to happen eventually. Lighting is much better from this location and I can do a better job with the pose. Abs are flexed same as always. Think it captures what I actually look like better.

I think I'm going to stop the skater squats and go back to pistols. In addition to whatever is sore on my right foot, likely a tendon/ligament, I think that I've got an (as of yet) minor stress fracture going in the middle of my left foot. Once things heal up I'll use the skaters in moderation. Worried about my run tomorrow. Its real minor but definitely sore to the touch if I hit the right spot.

[obax]

Congrats on the weight loss, and the maintenance! I'm looking forward to following your challenge, as usual, just for the educational factor. I can't wait for the website posts too, for the same reason!

[Waldo]

Workout Log - 5/31
Static Upper Body

Standard warmup/mobility/cooldown

Handstand Wall Walks - 50 reps

Planche Lean - 20 sec
Tuck Planche (Floor/Hands Reverses/Leg-arm contact) - 10, 10 sec
Tuck Planche (PB's/No contact) - 6, 10, 6 sec (42 total sec)
Middle Split Hold - 8, 8, 8, 9, 6 sec

Tuck Front Lever - 25 sec
Advanced Tuck Front Lever - 14 sec
One Leg Front Lever - 1/1, 1/1 reps
Tuck Front Lever Rows - 4 reps

Advanced Tuck Back Lever - 20 sec
Half Lay Back Lever - 12 sec
Back Lever - 6, 6 sec

Dragon Flag - 6 reps

- Continued slow but steady progress all around.

- Trying out doing a little more rep based stuff with the front lever. When I go back to bulking I want to spent some serious time doing rep based work for both the front lever and planche.

- One leg front levers had no hold, negative into the position then pull back up.

- My plan for the tuck planche is to keep going adding total time each week until I hit 60 sec total. To start I'm looking for 20 sec on the floor, then moving to the PB's. No hold will be longer than 10 sec. Once I hit 60 sec (2x 10s on the floor, 4x 10 sec on the PB's), I'm going to drop to a single 10 sec hold on the floor and 5x 10 sec on the PB's. From there I'll creep my max hold times up to 12, once 5x12 is achieve the max will go to 15, once 4x15 is achieved the max will go to 20, once 3x20 is achieved I'm going to reevaluate and come up with a new plan of attack.

 

Workout Log - 6/1 (#1)

Walked half mile to/from school

 

False Grip Chest to Bar Pullups - 5x++, 5x++ reps

False Grip Clap Pullups - 5x++, 5y++, 5y+, 5x++ reps

 

- My old outdoor pullup bar has been replaced by regular playground equipment.  Used the swing set for the first set of both and the monkey bar end for the rest of the sets.  Swingset is a really fat bar.  Monkey bar end is fatter than a normal pullup bar but not as much as a the swingset.  Fat bar of the swingset adds a little extra difficulty.  Monkey bars are the new style with loops hanging down that will make muscle ups a problem if the legs swing too high.

 

- Not really a place to do jump muscle ups or bar dips any more.  Bummer.

 

- Clap pullups are cool.  Going to keep doing them when working outside.

[Morrigainz]

Ohi abs.

 

Nice progress, I like!

[nanako]

 

 

- Not really a place to do jump muscle ups or bar dips any more.  Bummer.

 

 

 

Shucks. What are councils thinking !?! Assassins have needs too !