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Martinpanduh's 6 week challenge!


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Hey guys! Last challenge was a complete and utter bust for me (several out of town/out of the country trips plus busy times at work). My schedule basically threw a wrench in my progress. But here I am again, I fixed my schedule and now I have ample time after work to get in a solid workout. Better late than never, right?

As some of you may know, I was on a strict StrongLifts 5x5 regimen ever since late last year. My peak was 275lbs + bar squat just last month. I think I'm going to modify my workouts to add more emphasis on cardio and explosive crossfit type workouts. I haven't been getting the results I've been wanting for the past month, here's to hoping a change of pace will shake things up.

I've regressed (bad eating + lack of exercise) back to 210lbs, according to the scale but I don't necessarily feel fatter (well my clothes are still cooperating) from a month back. Maybe it's muscle gain, who knows. I still have a giant gut to contend with and my plan for this month is to face it, once and for all.

My solid goal for this month is to get my weight under 200lbs. If I manage to lose 2lbs/week on this six week challenge, that's well over 12lbs! Hopefully more. Believe me when I say that I shall try to pull-out all the stops, all the little steps to make this goal happen--no more congratulatory chocolates (the "hey, it isn't carbs!" excuse shan't be valid from here on out), no more sneaks of chips and most especially, no more soda. Diet or otherwise.

My workouts for this month shall follow the base exercises of the 5x5 workout: namely squats, bench press, overhead press, deadlift, dumbell row. I'll still try to progress with a 5lb increment each week with a decent cap of 250lbs for the squat (considered my heavy day) and whatever cap I can reach with the other exercises. But my plan is to include an interval run on the treadmill OR a crossfit type workout (either Bear Complex or bodyweight circuit) to pad out my cardio goals. I will still maintain my 95% paleo approach to eating, it's the only thing that's preventing me from ballooning up to 300lbs so it's been a lifesaver. More to follow in the coming days!

Today: I put in a 200lbs + bar squat (5 sets, 5 reps of varying weights for warmup) for 5x5, 100lbs chest press for 5x5 and finally a 20 minute run on the treadmill (4 minutes 8kph, 2 minutes 10kph rinse repeat). By the end of it all, I was wiped.

Will totally feel this tomorrow, haven't been in the gym in weeks! Looking forward to read along with your goals and progress. I promise, this time I will stick this! Cheers!

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adding CF type stuff will definitely help everything overall. the high intensity is definitely a change that your body will be confused about :)

with the adding CF type workouts, id say add some bodyweight exercises in if you havent already. and tabatas. both will help your overall strength, and the intensity will help cut fat.

for the soda, may i suggest keeping a bottle of water with you at ALL TIMES? that way, when you go for the soda... its easier to say no, because you have water, so you can't use "but im thirsty and nothing else is available" as an excuse?

“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
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adding CF type stuff will definitely help everything overall. the high intensity is definitely a change that your body will be confused about :)

with the adding CF type workouts, id say add some bodyweight exercises in if you havent already. and tabatas. both will help your overall strength, and the intensity will help cut fat.

for the soda, may i suggest keeping a bottle of water with you at ALL TIMES? that way, when you go for the soda... its easier to say no, because you have water, so you can't use "but im thirsty and nothing else is available" as an excuse?

Thanks for the tips Spezzy! Actually, I owe my weight loss success two years ago to effectively killing my soda addiction. These days, I have a pretty good grasp on my resistance already but yeah, I need to include diet soda and plain-old complacency in order to make it 100% effective.

As for Tabata, I have no idea what that is but I'll definitely research on it!

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So just checking in.

Today I pulled out 3 sets of 5 chin ups in between my exercises. 5x5 (2 warm up sets) of overhead press with 50lbs + bar. 5x5 (2 warm up sets) of 60lbs + bar bent-over row. Then I did a 5x5 of barbell curl with the ez curl bar, 30lbs + the bar just to make things interesting. And for my cardio/CF component, I pulled out a 5x5 Bear with 40lbs + bar.

Felt pretty okay to be honest, I mean I still got winded at the end of it all but definitely looking forward to increasing the weights. My legs are still sore as fu from yesterday, but funnily enough, whenever I put my gym shoes on--they go away, but now they are back with a vengeance. Cheers and good luck!

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Rest day yesterday! Man, were my legs super sore! I ate healthy the whole day (healthy meaning no chocolate/mindless snacking) but come dinner time, I ended up eating more than I bargained for. Bad but whatever, over it.

Today I set out to do my heavy lifts + some time on the treadmill. Got in some 5x5 Squats of 205lbs + bar, 205lbs + bar deadlift (hurt my palms a lot, it's been a while) and then 105lbs + bar chest press in between. I was getting myself ready to run when my Grandmother called and I had to go back and help her out at home.

Bummer, didn't get to run but the workout was pretty solid. As I type, my legs are still frakking sore and I missed this feeling! Great start to this challenge, goodluck to everyone!

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My solid goal for this month is to get my weight under 200lbs. If I manage to lose 2lbs/week on this six week challenge, that's well over 12lbs! Hopefully more. Believe me when I say that I shall try to pull-out all the stops, all the little steps to make this goal happen--no more congratulatory chocolates (the "hey, it isn't carbs!" excuse shan't be valid from here on out), no more sneaks of chips and most especially, no more soda. Diet or otherwise.

I had a really bad diet soda problem recently - in the range of five cans of Sprite Zero/Coke Zero per day - and for me, the best way to get over it was to go cold turkey. I stopped making excuses for myself like "Well, I haven't had any in a while, so this one is probably okay," and it really made a huge difference. Now I'm down to drinking water, coffee, tea and seltzer, and I feel so much better without the chemicals. I think seltzer has been really helpful in weaning me off the other things; I probably have about a can a day, just enough to get my carbonation fix.

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Thanks for the tips guys! Actually, I've already overcome the diet soda fixation. It's just I let myself go whenever there's some readily available. It's just a simple choice for me these days, but yeah, I let it get the better of me sometimes.

@Samantha, thanks for checking in! Looking forward to see you progress this challenge!

Today, got some time in the gym again. Increased all my weights by 5lbs. So, in between 5x5s of 55lbs + bar overhead press, 65lbs + bar bent over row, 35lbs + bar bicep curls (with ez bar), I put in some 3 sets x 5 reps of chin ups. After the weights, I did the Bear Complex 5x5, 45lbs + bar with a minute rest in between each set.

Felt great after! Looking forward to do some running this weekend if time permits! Great first week!

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Finally, got to put in some running time this Sunday! I weighed myself again today, just for kicks. NO CHANGE! I'm still around 210 pounds, yikes but it isn't bothering me. I had my kit on (lol kit = ipod, shoes etc. etc.) so probably was inaccurate. I had a bad dinner yesterday though, I mean I ate too much at a party--looking forward to burning it all away.

Today I ran 20 minutes of varying intensities 8kph/10/12. And then I pulled out 7 sets of 5 reps of the Bear complex, with varying weights. Started out with 30lbs + bar then 35/40/45/50/55 and then 60lbs + bar for the final set. I finished it at 18 something minutes, it was intense but definitely could've done it faster.

Here's to a good week everyone! Cheers!

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NO CHANGE! I'm still around 210 pounds, yikes but it isn't bothering me. I had my kit on

Hey, that can be a good way to trick yourself! Now next time you weigh yourself accurately you might be a lower weight!

(But if you're not - that's just how it is sometimes. I feel like I've been at my same weight FOREVER.)

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Hey, that can be a good way to trick yourself! Now next time you weigh yourself accurately you might be a lower weight!

(But if you're not - that's just how it is sometimes. I feel like I've been at my same weight FOREVER.)

Lol the way you cut my quote, makes it sound like I intend to weigh myself naked. You know, without my kit on HAHA! But yeah, I just thought I'd lose a bit of weight for all my efforts. Honestly right now, diet could be bitter but I'm doing a great job of avoiding all the sweets, junk food and chocolate. Isn't easy when there's a lull in the office. My boss is a pretty well known designer in Manila, and clients send him cake and chocolate almost every waking hour. He's on a diet too so he sends it straight up to our office. Yikes.

At any rate, today was a good workout. I put in 5x5 of 210lbs + bar squats, same weight 5x5 of deadlifts and 110lbs + bar chest press in between both. It's a heavy weight day for me, then I put in 20 minutes of 8kph/10/12 interval run on the treadmill for cardio. Looking forward to tomorrow's lighter/CF day!

Whew, felt pretty winded after but feels great now. Doesn't it feel really good to eat a big meal (Paleo, mind you) after a good workout? Tastes twice as good hahaha. Maybe this is why I'm still fat, at any rate. See y'all tomorrow!

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Good day today, didn't eat anything out of the ordinary. Just had a lot of fruit for snacks. Some green mango and an apple throughout the day.

Had a light workout after I got home today, put in some 5x5 60lbs + bar overhead press, 70lbs + bar bent over row and 40lbs + bar bicep curls. With 5 reps x 3 sets of chin ups in between. After, I did 40lbs + bar 5x5 of the Bear Complex with 1 minute rest between each rep.

Tiring, but yeah this is technically an off-day. Pretty happy!

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Hey Martin, just wanted to pop in and say that you're doing awesome so far this challenge. The same fate befell me last challenge (crazy schedule, fell off the wagon) so this is my time for redemption, too. :D Time to kick some ass.

PS: you're still dominating me on your 5x5 lifts. Gonna take me awhile to catch up, but damn it, I will. :P

 

"Did you go to the gym when you were alive?"
"I died in 1938. For exercise, we drank sloe gin and smoked Lucky Strikes."
- Dead Like Me

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Hey Martin, just wanted to pop in and say that you're doing awesome so far this challenge. The same fate befell me last challenge (crazy schedule, fell off the wagon) so this is my time for redemption, too. :D Time to kick some ass.

PS: you're still dominating me on your 5x5 lifts. Gonna take me awhile to catch up, but damn it, I will. :P

Seems like everyone hit a storm last challenge, but yeah onward we go! Time to kick butt!

Good luck on your 5x5 lifts! Oh my god, I totally deloaded. My max 5x5 from last challenge was 275lbs + bar, it was crazy! I took 5 minute rests in between sets. Took 30 seconds per single lift, it was that intense. I'm not sure if I want to go back up there, especially now that I'm incorporating more cardio to lose the fat. I'm capping myself at 250lbs + bar squat. Slowly getting there!

So today, technically supposed to be my real rest day but I have plans tomorrow night so moved my heavy day today. Thankfully, wasn't sore at all. Pulled out 5x5 of 215lbs + bar squat, 115lbs + bar chest press and 215lbs + bar deadlift. After that, put in a 20 minute interval run on the treadmill for 8/10/12kph. Getting stronger on the runs, I can't feel it. Not as tired, can totally ramp up my intervals.

As for the eats today, only thing bad I ate was a few cups of crispy corn. This native kind of junk food, that is 140 calories per cup. Not bad but I totally didn't need it in hindsight. Excited to check in on the scale on Sunday to see if my efforts are paying off! If they aren't, time to re-asses everything. Feels great!

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Hey guys! End of the second week, how are y'all faring? I'm going to be honest, I had bender on Thursday which didn't allow me to work out until today, Sunday. Bad eating, no exercise--the usual tropes. But counting today, at least I did 4/5 planned workouts for this week, only missing one but all in all, I could've done better.

ANYWAY. So today's my weighing day (scale lol, sucks) and lo and behold, after 2 weeks of intense workouts, I gained what seems to be 3 more pounds from my starting weight of 210. It's bananas, I felt like such an idiot when I saw it. But honestly at this point, I feel stronger and faster (run-wise) than I've ever been, I'm not taking it too seriously but it's enough to put me into action of finding another way of measuring my progress. I took measurements (hopefully, those won't lie) and not only that: I'm going to post (half)naked pictures of myself on here just to show you guys, and myself, where all this is going. Well here goes:

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Forgive the stupid blurry picture (and my overall state of FAT) but yeah, this is me--in my tiny rowing shorts at 5'10, 213lbs. Chest measures in at 43 inches and the biggest part of my stomach (belly button line) at 41.5 inches. I'm pretty happy with those numbers (hey, at least my stomach circumference is smaller than my chest).

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Just for reference, here I am at my thinnest (peak of my rowing career, almost 2 years ago--ignore the girl, we're frenemies now) lol I was 5'10 (surprise) and 193lbs. But I have to say, I was not as muscular then as I am now but you could really see how thin my face/torso was and I kinda miss it. Really aiming for myself to reach sub-200, ideally 180lbs. I know in order to reach that goal, I need to watch my diet more. And seriously, this I swear, will try to ramp it up this week.

So finally, today's workout: I did a serious interval run on the treadmill 3/2/1 (minutes) of 8kph/10kph/12kph alternating for a total of 20 minutes. After that I did the Bear Complex, increased my starting weight by 5lbs. So I started at 40lbs + bar for 7 reps, 5 sets. It was deathly, right up until the end.

All for now! Be nice to my pictures! Hope they motivate me to RAMP IT UP. Thanks.

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Light workout today! I did 5x5 of 65lbs + bar overhead press (getting heavy), 75lbs + bar barbell rows (not quite yet) and then 45lbs + bar bicep curls. In between each of these, did 3x5 chin ups--still quite the bitch to pull off but I'm just hanging in there.

After I did the Bear Complex, 5x5 with 45lbs + bar. Felt pretty light compared to my max load of 60lbs + bar yesterday but will ramp up in time. After, I was winded but felt like I still had some juice in me so I ran for 10 minutes at 10kph (wow, I'm really getting my endurance back on the running) and sprinted at 12kph for the last minute. Pretty good, diet was okay too today. Nothing major. See y'all on the flipside!

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Heavy day today! Just got back from an awesome workout, can't say the same for my food intake, however. I ate so much at work today (our lunches are subsidized, semi-family style so there's always a lot of food). I eat Paleo though so it's not as bad as it sounds but ugh, I feel this is really hampering my progress. Too much calories. Had a field day with the afternood merienda too. It's Spanish/Filipino thing for mid-afternoon snack. Terrible, it was fruit though so whatever.

At any rate, will try to eat less tomorrow. As for the workout, pulled out 5x5 of 220lbs + bar squats, 120lbs + bar chest press (felt more solid than ever!) and then 220lbs + bar deadlift. After it all, pulled out a steady state run of 10kph for 19 minutes, with the last minute at 12kph.

I have to say, that's a great sign of my running stamina improving. Sustaining that speed used to be hell for me just even at 3 minutes alternating between 8kph and 10kph, I'm happy. This increased cardio thing is doing wonders for my fitness! See y'all in two days.

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Oh my god, put in a great workout today! But before all that, argh--I was supposed to work out yesterday but the gym was closed when I got there. Total bummer, lost a day this week but at any rate, hopefully I made it up today.

Heavy day of 5x5 225lbs + bar squat, 125lbs + bar chest press (getting difficult but I think this is a 5 rep all-time PR!) and then 225lbs + bar deadlift. After, I did a 19minute run at 10kph, final minute sprint of 12kph. It was so tiring. I got home, super winded--so tired, I didn't even feel like eating (that's how I know it was HUGE!) but rest assured, after 10 minutes I was raring to go eat dinner.

As for the eats, today was pretty okay. No glaring mistakes but it could've been better. Really need to watch my food intake during lunch. Looking forward to getting more gym time during the weekend! Cheers y'all!

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It's Sunday! My measuring/pure CF/cardio day. So, I got up on the scale today to round up our third week and lo and behold, I dropped some weight. Let's just say it isn't as high as what I weighed last week, but I'm not really putting any dice on that. I got myself measured again: last week I measured 43 inches across the chest and 41.5 across the widest part of my stomach (belly button, love handles).

Today I still measured 43 on the chest, but got a 41 on my waist! I'LL TAKE IT! I'm beyond happy with that, at least I'm going somewhere. However, a small side note, my Grandmother is an accomplished tailor so she measures with a bit of allowance, I told her to hug the tape as secure as possible this time and my measurements came out thus: 42 across the chest, 40 waist. I'll just follow these from now on. Anyway, progress!

This weekend, I was a bit lax in the diet department. Felt like I had two cheat meals (no rice or carbs or anything) but I ate a LOT and had some dairy too, I don't feel bad about it but again, not to sound like a broken record, but things could've been better. I'm really thinking of recording all my food intake during the day so that I can keep a closer watch on my calories. At any rate.

I did a 20 minute interval run on the treadmill today, 3 minutes/2/1 of 8kph/10kph/12kph respectively. Wasn't as hard as my straight 20 minute 10kph runs though. After, I pulled out a 5x7 reps of the Bear starting at 45lbs + bar/50/55/60/65lbs + bar for the final set. It got tough nearing the end but I think I'm nowhere near the CF standard. Feels great to be on track!

How was your third week? Good luck!

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Light day today to start off the fourth week!

5x5 lifts of 70lbs + bar overhead press (felt okay, actually), 80lbs + bar bent-over row and then 50lbs + bar bicep curls (difficult). In between each set, put in 5 reps of Chin Ups as usual. After everything, did another Bear Complex 5x5 at 50lbs + bar, with 1 minute rest in between each set. I wasn't that winded after everything, but felt like I needed to take it easy for my heavy day tomorrow.

Diet was okay, spent the day at home (no work, wuhoo!) but back to the grind tomorrow! I'll see ya.

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Heavy day today! Did okay for the most part in terms of diet, had a few sneaks of food for the goods but no big. I feel like my workout nullified it.

Did 5x5 of 230lbs + bar squats, 130lbs + bar bench press (SO HARD! But powered through, this could be a PR for 5x5) and then rounded it off with 1x5 (with two warm up sets) of 230lbs + bar deadlift. At the end of it, I rested for a few minutes then pulled out a 20 minute 10kph run on the treadmill.

Great workout! I'm really feeling the progress, not so much as seeing it but I feel great at this point! Hope I make some solid goals this challenge!

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Had a "light" day today at the gym, in and out in under an hour.

5x5 reps of 75lbs + bar overhead press (getting tougher but still powered through with great form, I think)

5x5 of 85lbs + bar bent over row

5x5 of 50lbs + ez bar bicep curls.

In between each exercises, 5 reps of chin ups for 3 sets. After everything, did 5x5 of 55lbs + bar Bear complex, with a minute rest in between. Didn't stall as much this time, got pretty winded at the end.

Diet today was okay, ate some bad things (gosh, my office does not stop with the evil desserts) but I'm not too miffed. I feel like I can afford it at this point. Cheers!

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You're doing great! I also hang my head in shame that your "light day" OHP is still heavier than my "oh my god why is this so hard" everyday OHP. :)

As the adage goes, appearance follows fitness. I'm sure the strength you're feeling will soon start to outwardly manifest itself, as it were!

 

"Did you go to the gym when you were alive?"
"I died in 1938. For exercise, we drank sloe gin and smoked Lucky Strikes."
- Dead Like Me

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You're doing great! I also hang my head in shame that your "light day" OHP is still heavier than my "oh my god why is this so hard" everyday OHP. :)

As the adage goes, appearance follows fitness. I'm sure the strength you're feeling will soon start to outwardly manifest itself, as it were!

Thanks for the encouragement Prefect! Up until recently, OHP was one of my hatest exercises. But now that I got the form down pat (thanks to Knightwatch and Rippetoe videos), I look forward to besting myself each and every time. The progress is slow but you can really feel the work if you perfect your technique, as is with every exercise but OHP for me was really one of the harder ones to master.

So today is Sunday! End of our fourth week, as it is! I didn't get to exercise all of Thursday, Friday and yesterday because there was a typhoon in the country. Pretty scary, so I stayed much of the time indoors and couldn't make my way to the gym. Put in some time today, for a total of 4 workouts this week. I'll take it. As for the diet, it wasn't stellar but nothing too bad. I still feel in tip top shape!

Today I did an interval run of 8/10/12kph for 3/2/1 minutes respectively for a total of 20 minutes, sprinted the last 2. Felt pretty winded at the end of it. Took a 10 minute rest and proceeded to my weekly Bear Complex progression workout. I did 5x7 reps of 50lbs + bar/55/60/65/70. It was hella hard, but it's still nothing compared to the weight of the guys in the CrossFit youtube page.

It was the first time I had to rest the bar on my thighs just to get a handle on the grips. It was that heavy, but I felt like a champion coming out of it. Well that's how my weekend went, forgot to make measurements so I'll try to get those in tomorrow. But as for now, I'll see ya!

Heavy day tomorrow if things go well, hasta la vista!

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