Croman Red, Fifth Challenge: To Hell and back.

[Wolverine]

Now, how the hell do we calculate ab work???

 

I'm going with 50% of bodyweight.  Too much you think?

[Croman Red]

I can see two ways to measure ab work.  First, duration of sustained hold.  5 minutes of hollow body, that kind of thing.  Second, sheer reps.  You could also figure in the weight of your upper body for stuff like crunches (probably the same number as for push ups), but really?  1000 crunches speaks for itself.  Turning it into poundage is both unnecessary and complicated.  Save that for the easy stuff; exercises that involve iron.  But if you're determined, from your photos, I would guess that your upper body accounts for about 40-45% of your body weight.  Legs are dense with muscle mass.  The upper body has a lot of hollow organs and comparatively small muscle groups to compare with the glutes, thighs, and calves.  Unless you're a popsicle man, and then all bets are off.

[Wolverine]

I can see two ways to measure ab work.  First, duration of sustained hold.  5 minutes of hollow body, that kind of thing.  Second, sheer reps.  You could also figure in the weight of your upper body for stuff like crunches (probably the same number as for push ups), but really?  1000 crunches speaks for itself.  Turning it into poundage is both unnecessary and complicated.  Save that for the easy stuff; exercises that involve iron.  But if you're determined, from your photos, I would guess that your upper body accounts for about 40-45% of your body weight.  Legs are dense with muscle mass.  The upper body has a lot of hollow organs and comparatively small muscle groups to compare with the glutes, thighs, and calves.  Unless you're a popsicle man, and then all bets are off.

 

Since a lot of my work is without iron, I'm gonna make the extra effort to figure out the bodyweight stuff.  If I were just tracking the iron I'd be leaving A LOT out.

 

40% it is!

[Croman Red]

Do a plank on your shoulders and your heels.  Have your shoulders on the scale and have your wife read the measurement.  Call that your crunch, sit up, whatever, weight.  If you're doing dragon flags, go with 85% of your body weight.  Your a smart guy, don't go with BS guestimations when you can narrow it down more.  Your killing me with this!!!

[Wolverine]

Why plank from heel to shoulders?

 

I wonder if I could rig a fish scale to measure the dragon flags?

[Croman Red]

Try a dragon flag with your shoulders on the scale.  The fish scales would work for a negative...

[BlackWidowEowyn]

this is why keeping track of things drives me right over the edge

 

GAHHHHHHH!! too many maths!

[Wolverine]

this is why keeping track of things drives me right over the edge

 

GAHHHHHHH!! too many maths!

 

You think I should account for the fan being on or off?  The breeze might affect the scale...

[Croman Red]

18 July 2013, Day 13

 

Joint Rotations 15 min

Stretch 20 min           

Dragon Flags 10                          

Weighted Crunches DL 10 10 kg    = 550.00

TR DL 10 x 2,  89 kg                        = 9790.00          

Squats DL 10 89 kg                         =  4895.00               

Shrugs DL 10 49 kg                         = 2695.00

NGIB DL 10 39 kg                            =  2145.00  

TPD DL 10 30kg                               =  1650.00  

STP DL 10 14 kg                              =    550.00              

 

                           

Tons today     24.55

Total kg     22,275.00  

Lbs this week     247,657.96

Total Lbs     49,107.96  

Tons this week     123.82         

Lbs/Min    892.87

 

Notes:

55 minutes today.

Felt the strong urge to whittle things down today in an effort to find the essentials.  A bit off target on total tonnage, but clearly a more efficient set of exercises.  Felt much better.  Snatches are more of a skill, and many of the ditched exercises seemed redundant.  The new ones seemed necessary for balance. Burpees just suck.  Trying to find the sweet spot between working hard and working smart.  Hard is easy, smart is not.  Along with this will be some new experiments with rest days.  Yesterday's seemed helpful.   

[Croman Red]

You think I should account for the fan being on or off?  The breeze might affect the scale...

 

As I understand it, the air flow might reduce energy expended by you, but the weight is still the same.  The lift provided by the fan is a freebie.  Unless you can clock the wind speed.  Then you might be able to calculate the degree of lift.  I suppose the angle of the fan to your body would also be a consideration.  To actually figure out the details you would probably have to get with Waldo, he's full of esoteric knowledge, right?  And maybe BWE...she seems to dig this kind of problem:)

[Croman Red]

Why plank from heel to shoulders?

 

I wonder if I could rig a fish scale to measure the dragon flags?

 

Why a plank from heel to shoulders?

1.  I was thinking it would be more accurate than a shoulder-butt plank weight.

2.  I get a kick out of suggesting stupid/crazy ideas to you to see if you'll run with them:)

[BlackWidowEowyn]

*walks away shaking head mumbling*

nuts with their numbers

 

I wash my hands of this madness

Now if you would just be sensible and come do burpees with me....

[Croman Red]

19 July 2013, Day 14

 

Joint Rotations 15 min

Stretch 27 min           

Dragon Flags 10                          

Weighted Crunches, 10 kg x 10 reps + 10 sec hold x 20 sets = 2000 kg

TR DL 89 kg x 10 reps + 10 sec hold x 20 sets = 17,800 kg                            

Squats 89 kg x 10 reps + 10 sec hold x 20 sets 89 = 17,800 kg               

Shrugs 69 kg x 10 reps + 10 sec hold x 10 sets = 6900 kg                       

NGIB 39 kg x 10 reps + 10 sec hold x 10 sets = 3900 kg                             

TPD 35 kg x 10 reps + 10 sec hold x 10 sets = 3500 kg                                

STP 16 kg x 10 reps + 10 sec hold x 10 sets = 1600 kg                                  

DBC 5 kg x 10 reps + so sec hold x 10 sets = 500 kg

                           

Tons today  60.07     

Total kg     54,500  

Lbs this week     367,207.58

Total Lbs   120151.93    

Tons this week     183.60         

Lbs/Min 1560.41

 

 

Notes:  

77 minutes today.  

Interesting results.  Don't think I worked that much harder than yesterday, but I did work smarter.  Changing the ladders to consecutive sets of 10 reps is more efficient (easier to do the math too!), and doubling up on the high value exercises like calf raises and squats really ups the poundage moved and minimizes time lost changing weights and configuring the rack.  Starting to get noticeably thicker.  Still need to burn a lot of fat off the waist.  A work in progress.

[Croman Red]

*walks away shaking head mumbling*

nuts with their numbers

 

I wash my hands of this madness

Now if you would just be sensible and come do burpees with me....

 

People who do burpees are way more serious about their fitness than I am.

[Croman Red]

20 July 2013, Day 15; rest day

 

 

21 July 2013, Day 16

 

Joint Rotations 20 min

Stretch 22 min           

Dragon Flags 10                          

Weighted Crunches, 10 kg x 10 reps + 10 sec hold x 30 sets = 3000 kg

TR DL 109 kg x 10 reps + 10 sec hold x 10 sets =  10,900 kg; 

            89 kg x 10 reps + 10 sec hold x 20 sets = 17,800 kg

Squats 89 kg x 10 reps + 10 sec hold x 20 sets = 17,800 kg; 

            69 kg x 10 reps + 10 sec hold x 10 sets  = 6,900 kg

Shrugs 89 kg x 10 reps + 10 sec hold x 10 sets = 8,900 kg; 

            69 kg x 10 reps + 10 sec hold x 10 sets = 6,900 kg;

            49 kg x 10 reps + 10 sec hold x 10 sets = 4,900 kg  

NGIB 39 kg x 10 reps + 10 sec hold x 10 sets x = 3,900 kg                             

TPD 35 kg x 10 reps + 10 sec hold x 10 sets = 3,500 kg                                

STP 16 kg x 10 reps + 10 sec hold x 10 sets = 1,600 kg                                  

DBC 5 kg x 10 reps + 10 sec hold x 10 sets = 500 kg

                           

     

Total kg today     83,600

Total lbs today   184,306.45

lbs this week     184,306.45

Tons today        92.15

Tons this week     92.15        

Lbs/Min 2047.84

 

Notes:

90 minutes tonight.  Still increasing the efficiency of my routine, which is improving my performance numbers-wise.  Hard to say where that leaves off and adaptation begins.  Just finished "Ultramarathon Man" by Dean Karnazes.  This guy makes me look like a pillar of sanity.  Very inspiring, and on point about what's going on in an ultra's head.