Yellowjacket's plan to survive in a foreign Jungle.

[Yellowjacket]

Hi fellow Warriors,

I'll update this with specific goals later but my main goal for this challenge is not to gain weight.  I'm going to try to get leaner but that 1 1/2 week trip is going to be a pain.  I'll really start dropping off fat in earnest the following challenge when I get back.  I want to hit my leanest point for summer.  

 

Anyhow, I am traveling to Toronto for my DMA Composition Recital  (A big hairy deal) where I will be for a week and a half.  From Jan 26th until Feb 5th.  I've managed to take a partial layoff over the holidays and not to gain an unreasonable amount of weight.  I didn't count macros / calories but I mostly avoided the usual carb / sugar filled holiday sweets 95% of the time.  

The problem with not counting macros is that my protein was too low so I've probably lost some lean mass and I'm feeling a bit watery.

 

So, yes.  DMA recital in a different city.  Travelling + Diets = frustration.  I'll be staying at my friends place so I'll have access to a kitchen which is ideal.  I'll take my lunch kit with and try my best to prepare food ahead of time as best I can.  This leaves social dates and plane flights as the problem.  I think I can get through it.

 

So, workout stuff:

 

Last challenge I hurt my back, my knees, my right brachioradialis, and I got my shoulder working again.  BOOO!!!!!

 

The flexibility stuff is huge and I'm going to keep working hard at it.  My knees feel somewhat better from stretching so I currently am thinking that they will continue to improve as I work more on this aspect of my training.  I can squat again but I just need to do lots of sets while raising the weight incrementally and stretching my hips and ankles out a lot between sets.  

My second goal is to increase flexibility / mobility in the hip and shoulder joints.  I'll do this with regular stretching.

 

My third goal will be to be consistent with my weight training and to focus on targeting the muscle.  I'll try to train hard without injuring anything.  Hopefully I can make it to a pro gym a couple of times for my legs but I'll do my best so far.  

[Stronkey Kong]

Sub'd.

[AshPS]

For pity's sake YJ! You really should put something in your sig. so people can find you, lol! 

 

So, good goals! And good luck on the DMA recital! That's fantastic that you will have access to a kitchen!

 

Sub'd of course!

[Yellowjacket]

Haha!  We're getting back on track with counting macros etc:

 

2750kcal

205g protein

175g carbs

140g fat.

 

Going to attempt a back workout today!  

[Yellowjacket]

30min back workout done.  Pretty low key but my back still feels funny from the last challenge.  Plenty of warmups and stretching, particularly with the hips.

Going to start Donar's suggestion of deadlifts with small plates.  Going to start light!  

[AshPS]

Awesome awesome YJ!

 

Thumbs up on the macros and I hope the back holds up!

 

Have a fantastic Wednesday!

[wildross]

What is a DMA Recital?  (from a decidely non musical nerd)

[forkboy]

Back at ya.  Good luck!

[Endor]

I looked up DMA recital, Doctor of Musical Arts eh? Doe sthat mean you can play everything as a one man band?!! Seriously though, what does that involve? Do you play a musical instrument or conduct or what?

 

Good luck with this challenge, some pretty solid goals. I wish I had the tenacity to stick to a mobility program.

[Yellowjacket]

Arm workout = done.  Protein down the hatch.

Macros for yesterday

 

2650kcal

180g carbs

220g protein

120g fat.

 

Ok, DMA.  It differs from a PHd in that it is a 'performance degree'.  For performers, they perform music that they prepare for their recitals.  This often involves solo music works and works with other players.

 

For those of use in the composition focus, we recruit performers to play music we write.  The recital is partial requirement for the degree.  To graduate, we have to take two courses per semester for two years, write 1 hour of chamber music  (i.e. not orchestra), put on a recital, write an 80 page research paper on the topic of our choosing, and complete a thesis. (usually an orchestra piece under 20 min)

For my recital I have:

A piece for two pianos

4 songs from a song cycle.  Tenor and Piano

A 25 min prog / metal inspired piece for Cello and Piano.

A multi-percussion piece for percussion quartet.

A piece for Trumpet and Piano.  

This hits Jan 28th.  =-/  Coming SOON!!!

I do play instruments as well but this is 'extra curricular stuff'.  
For those of you who have followed my challenges, you may remember I was recording an arrangement for my friend's OST.

Here's the project http://kalebgrace.bandcamp.com/album/monocle-man-original-arrange-soundtrack

 

Track 3. is the original and track 11. is my arrangement / contribution.  I played everything on that track.  

For those of you who have not checked out some other stuff here are some short films I wrote music for:

Scrap Metal
http://vimeo.com/23246965

Night Light

http://vimeo.com/41219207

Ragen
http://vimeo.com/sprogis/ragen

Ballin'
http://vimeo.com/64788018


I also compose 'concert music' although I'm not sure how many folks would be interested in that.
 

[Yellowjacket]

Update.  Flexibility milestone:  Touched the ground with straight legs HOLLA!!

[AshPS]

Whoooo Hoooooo YJ!!! Rockin this challenge already!

[wildross]

Very interesting to see how the performing arts studies are using the Internet, etc.  The Night Light video was very cute.

[Yellowjacket]

The internet is fantastic for organizing recitals and hosting videos!  I like the hosting  video bit since I have basically a great short demo reel there already.  I'd love to do a film this year as well but with the rest of my school work, I'm pretty swamped.

[forkboy]

Update.  Flexibility milestone:  Touched the ground with straight legs HOLLA!!

 

Niiiiice!

[Yellowjacket]

I guess it's yesterday now but I did some squats.  Yes, that was my leg workout.   1 hour of 8 squat sets and lots of stretching.

One other thing, I tried something with my form today.  I squeezed the shoulder blades together which allowed me to place the bar further back on the traps.  

The combination of these two things made this the best leg workout in awhile.  I got up to 200lbs for 5 reps.  Nowhere NEAR my PRs yet but things are starting to feel more secure.  I just need to keep working on form.  

[AshPS]

Awesomeness YJ! Quality over quantity. 

 

Have a wonderful Sunday!

[Yellowjacket]

Sorry if I've been a bit uninvolved but things are going nutslike as I am preparing for my recital / trip.  I'm definitely trying to stay on top of my nutrition / workouts.  

 

I did a quick chest workout yesterday and in spite of a wry neck, I will try to get a back workout in here shortly!

Also, my Monocle Man arrangement was featured in a podcast.  Nerd level +1!!!

http://kngi.org/nitro-game-injection-245-147-minutes-of-glory/

I was eating 2,800 kcal per day last week, I'm at 2,700 per day this week, and I'll cut down to 2,600 next week.  I'm going to aim for 2,500 per day in Toronto although there will probably be a meal or two or three at restaurants!  

Oh yes, moar goals.

 

1) GET.  IN.  BED.  FOR.  1AM.   PERIOD.  NO EXCUSES!  (Zelda Skyward Sword is making this difficult)

2)  My traps are incredibly tight.  I need to get my neck to straighten out.  This is the next flexibility goal.  



Did I mention that I had pizza crackers for my last cheat meal.  All kinds of awesome!  

[Yellowjacket]

Back done.

 

It is a challenge to keep the neck straight during trap exercises still but it is worth it, even with lighter weights.

 

Doing deadlifts with small wheels right now.  SUCKS!!

 

70 x 5

120 x 5

170 x 5

200 x 5

 

working hard on form.  Weight feels light on one hand but the extremely compressed starting position is a touch uncomfortable.

Straight arm pulldowns.  Concentrating on flexing lats.

 

30lbs x 15 / 10

Pulldowns.  Concentrating on flexing lats

 

70 x 8

60 x 9

Cable Rows.  neck straight.

60lbs x 10  (30 sec rest)  10, 10, 8

 

Shrugs with neck straight.

 

20lbs x 10, 10, 10, 10.  30 sec rest interval.

 

It's hard to keep lowering the weight but muscle imbalances = weakness so those need to be corrected. 

It's been one big overhaul after another this year but hopefully it's for the best in the long run!!

[AshPS]

Glad to see you check in YJ and congrats on the arrangement!

 

Good job on that workout! And I am sure it will be.

 

Hope all goes smoothly for the trip, have a great Wednesday!

[Yellowjacket]

Still keeping up on things barely.  Did a few arm curls and push downs Wed night.  Did a shoulder workout on what is now yesterday.  One arm overhead dumbbell presses are really effective in the higher rep ranges.  

I'll let you all know how the trip goes but I'm pretty much 8 days away from leaving now. CRAZY TALK!!!

[AshPS]

Yay YJ! Good job on still keeping on it even during a hectic time!

 

Hope all goes well and I wish you safe travels!

[Yellowjacket]

Got four workouts in last week.  I've been sticking to proper foods 97% of the time.  

I haven't calculated my macros / calories yet for today but I should do that soon.  It's just the scramble to get everything together for my recital.   

[Yellowjacket]

back today.  

 

60lb cable rows x 

30

20

15

 

60lb pulldowns x 

30

20

15

 

35lb shrugs x 

10

10

10

10

 

short rest intervals

 

on track with macros but stress is rising!!!

[AshPS]

Awesome on getting the macros and workout in YJ! Especially under the stress.

 

Hope all is going well and you will be ready for your trip!