Hazard's Incubator (Done. Closed.)

Hazard · February 2, 2014

I moved the stuff that was in this first post over to the Epic Quest subforum.

Hazard · February 3, 2014

Feb 1, 2014

lbs x reps (kg)

Leg Press

150 x 10 (68)

190 x 8 (86)

220 x 6 (100)

250 x 10 (113)

250 x 14 (113) Increase

Chest Press

70 x 8 (32)

90 x 6 (41)

105 x 4 (47)

120 x 8 (54)

120 x 8 (54) Increase

Lat Pull

45 x 8 (20)

55 x 6 (25)

65 x 4 (29)

75 x 8 (34)

75 x 7 (34) Repeat, missed with half pull

HG Press

40 x 8 (18)

50 x 6 (22)

60 x 4 (27)

70 x 8 (32)

70 x 7 (32) Repeat, failure to launch

Calf Press

185 x 10 (84)

230 x 8 (104)

270 x 6 (122)

310 x 10 (140)

310 x 13 (140) Increase

310 x 10 (140) extra set while waiting on partner to finish up (& because I <3 calf presses)

Hazard · February 4, 2014

Feb 4, 2014

Hazard gets slimed

Runny nose. Sinus pressure. But no fever, so no excuse. I lifted. Took an antihistamine. Now I rest.

lbs x reps (kg)

Squat previous: 115 3 x 5 (52)

bar x 5

60 x 5 (27)

90 x 3 (41)

105 x 2 (47)

120 x 5 (54)

120 x 7 (54) Increase

Bench previous: 120 3 x 5 (54)

bar x 5

60 x 5 (27)

90 x 3 (41)

110 x 2 (50)

125 x 5 (56)

125 x 7 (56) Increase

Deadlift previous: 200 1 x 5 (90)

120 x 5 (54)

140 x 5 (63)

160 x 5 (72)

175 x 3 (79)

190 x 2 (86)

205 x 6 (93) Increase

Chin previous: bw 3 x 3

bw x 1

+9 x 3 (+4) Increase rep

+9 x 3 (+4)

bw x 4

Butterfly · February 4, 2014

hope you feel better soon

Hazard · February 5, 2014

hope you feel better soon

Thanks. I appreciate you checking out my log.

I took the green potion last night (NyQuil) and had plenty of sleep. I've still got the sniffles, but the sinus pressure has let up. So I'm hoping it's just one of those 24 hour deals.

Butterfly · February 5, 2014

no problem. I'm new here too!

fitOsaurus_Rex · February 5, 2014

hope youre feeling even better today! great logs!

Hazard · February 6, 2014

Feb 6, 2014

My nose is stuffed, but I feel fine. On with the show.

lbs x reps (kg)

Squat previous: 120 2 x 5 1 x 7 (54)

bar x 5

60 x 5 (27)

90 x 3 (41)

110 x 2 (50)

125 x 5 (56)

125 x 9 (56) Increase

Press previous: 50 3 x 5 (22)

bar x 5

35 x 5 (16)

40 x 3 (18)

45 x 2 (20)

52.5 x 5 (23)

52.5 x 8 (23) Increase

Deadlift previous: 205 1 x 6 (93)

120 x 5 (54)

140 x 5 (63)

160 x 5 (72)

180 x 3 (81)

195 x 2 (88)

210 x 7 (95) Increase

Chin previous: +9 3 x 3 (+4)

bw x 1

+9 x 4 (+4)

+9 x 3 (+4) Increase rep

+9 x 3 (+4)

(negatives)

+19 x 5 (+8)

Hazard · February 9, 2014

Weekend Workout partner wasn't feeling it today (Sat.), so we postponed the gym until tomorrow.

Saw that my first NF challenge date starts in about two weeks. Figured I could start brainstorming the goals for it. Everything I do in the challenges should ultimately support my Epic Quest.

For the first challenge I'm thinking about getting my diet under control as the main quest.

The supporting goals probably need to be information gathering kind of stuff at this point, I think? Maybe? Tracking calories daily seems like a no-brainier for one of the three goals. If I don't know how much I'm putting in me, I won't know what changes I need to make. I should probably go ahead and get started on tracking instead of waiting two weeks. Certainly won't hurt.

Not sure what the other two goals could be.

Ideas/suggestions?

Hazard · February 9, 2014

Brainstorming for my first Challenge

After looking through some other people's challenges I think I've narrowed some goals for my first challenge a little more.

Brainstorming for First Goal

I used the calculator at http://iifym.com/tdee-calculator/ to get a rough estimate of my BMR and TDEE right now.

est BMR is 1755

est TDEE is 2412

Since I just (re)started barbell lifting, I think my numbers will increase for a little while without having to eat a lot. Seems a good time to me to try to dig into my bodyfat and help level up that quest.

Brainstorming for Second Goal

I've been reading up on protein requirements, and what's out there in the way of non-Bro science suggests that protein gram intake should be between about 0.65 - 0.82 times bodyweight in lbs. Less doesn't appear to support the body's needs, and more doesn't appear to give any extra benefit and is throwing money to the wind.

The science doesn't seem to take into account that fatter people with lower lean mass probably don't need the same protein intake of a lighter individual whose lean mass is higher. In other words, a 190 lb guy with 170 lbs of lean body mass probably needs more protein intake than a 190 lb guy with 140 lbs of lean body mass. In my thinking anyway.

After getting my math on with some numbers assuming healthy bodyfat levels, I came to an adjusted estimate of 0.70 - 0.90 grams of protein per pound of lean body mass.

For me right now that's about

147 * 0.7 = 103 minimum

147 * 0.9 = 132 max benefit

So I'm looking at eating in a range of 103g - 132g of protein daily as a second goal for the challenge. Aiming for the higher end, but as long as I'm over the minimum it's cool. I'll take measurements throughout the challenge and adjust the numbers if they change enough to matter.

Brainstorming for Third Goal

I don't know.

Maybe fiber intake? Saturated fat?

I'll figure something out.

Hazard · February 10, 2014

Feb 9, 2014

lbs x reps (kg)

Leg Press previous: 250 3 x 10 (113)

150 x 10 (68)

190 x 8 (86)

225 x 6 (102)

255 x 10 (115)

255 x 12 (115) Increase

Chest Press previous: 120 3 x 8 (54)

75 x 8 (34)

95 x 6 (43)

110 x 4 (50)

125 x 8 (56)

125 x 7 (56) Repeat, failure to launch

Lat Pull previous: 75 2 x 8, 1 x 7 (34)

45 x 8 (20)

55 x 6 (25)

65 x 4 (29)

75 x 8 (34)

75 x 8 (34) Increase

HG Press previous: 70 2 x 8, 1 x 7 (32)

40 x 8 (18)

50 x 6 (22)

60 x 4 (27)

70 x 8 (32)

70 x 8 (32) Increase

Calf Press previous: 310 3 x 10 (140)

190 x 10 (84)

235 x 8 (106)

275 x 6 (124)

315 x 10 (143)

315 x 10 (143) Increase

315 x 10 (143)

Hazard · February 10, 2014

More First Challenge Brainstorming

Got it. First Challenge will be my quest to get control of my diet through building the habit of information gathering. It's a recon mission. Spy on (track) the daily movement of three targets:

1) weight

2) calories

3) protein

Hazard · February 11, 2014

Feb 11, 2014

lbs x reps (kg)

Squat previous: 125 2 x 5 1 x 9 (56)

bar x 5

60 x 5 (27)

90 x 3 (41)

110 x 2 (50)

130 x 5 (59)

130 x 9 (59) Increase

Bench previous: 125 2 x 5 1 x 7 (56)

bar x 5

60 x 5 (27)

90 x 3 (41)

110 x 2 (50)

130 x 5 (59)

130 x 8 (59) Increase

Deadlift previous: 210 1 x 7 (95)

120 x 5 (54)

140 x 5 (63)

160 x 5 (72)

180 x 3 (81)

200 x 2 (90)

215 x 7 (97) Increase

Chin previous: +9 1 x 4 2 x 3 (+4)

bw x 1

+9 x 4 (+4)

+9 x 3 (+4) Increase rep

bw x 5

bw x 4

Hazard · February 13, 2014

Feb 13, 2014

lbs x reps (kg)

Squat previous: 130 2 x 5 1 x 9 (59)

bar x 5

60 x 5 (27)

90 x 3 (41)

115 x 2 (52)

135 x 5 (61)

135 x 8 (61) Increase

Press previous: 52.5 2 x 5 1 x 8 (23)

bar x 5

40 x 5 (18)

45 x 3 (20)

50 x 2 (22)

55 x 5 (25)

55 x 8 (25) Increase

Deadlift previous: 215 1 x 7 (97)

120 x 5 (54)

140 x 5 (63)

160 x 5 (72)

180 x 3 (81)

200 x 2 (90)

220 x 7 (100) Increase

Chin previous: +9 2 x 4 1 x 3 (+4)

bw x 1

+9 x 4 (+4) Increase rep

+9 x 4 (+4)

(negatives)

+24 x 5 (+11)

EPIC QUEST PROGRESS

Starting Bodyfat: 22%

Current Bodyfat: 20%

21% achieved!

20% achieved!

Hazard · February 16, 2014

Feb 15, 2014

lbs x reps (kg)

Leg Press previous: 255 2 x 10 1 x 12 (115)

150 x 10 (68)

190 x 8 (86)

225 x 6 (102)

260 x 5 (118)

275 x 5 (124)

285 x 5 (129)

285 x 7 (129) Increase

Chest Press previous: 125 2 x 8 1 x 7 (56)

75 x 8 (34)

95 x 6 (43)

110 x 4 (50)

125 x 5 (56)

130 x 5 (59)

135 x 5 (61)

135 x 6 (61) Increase

Lat Pull previous: 75 3 x 8 (34)

50 x 8 (22)

60 x 6 (27)

70 x 4 (31)

80 x 8 (36)

85 x 5 (38)

85 x 5 (38)
85 x 5 (38) Increase

HG Press previous: 70 3 x 8 (32)

40 x 8 (18)

55 x 6 (25)

65 x 4 (29)

75 x 5 (34)

75 x 6 (34) Increase

Calf Press previous: 315 3 x 10 (143)

200 x 10 (90)

240 x 8 (109)

280 x 6 (127)

320 x 8 (145)

330 x 8 (149)

340 x 8 (154)

350 x 8 (158)

360 x 8 (163)

360 x 8 (163) Increase

Hazard · February 18, 2014

Feb 18, 2014

lbs x reps (kg)

Squat previous: 135 2 x 5 1 x 8 (61)

bar x 5

60 x 5 (27)

90 x 3 (41)

115 x 2 (52)

140 x 5 (63)

140 x 6 (63) Increase

Bench previous: 130 2 x 5 1 x 8 (59)

bar x 5

60 x 5 (27)

90 x 3 (41)

115 x 2 (52)

135 x 5 (61)

135 x 6 (61) Increase

Deadlift previous: 220 1 x 7 (100)

120 x 5 (54)

150 x 5 (68)

175 x 3 (79)

200 x 2 (91)

225 x 6 (102) Increase

Chin previous: +9 3 x 4 (+4)

bw x 1

+9 x 5 (+4)

+9 x 4 (+4) Increase rep

+9 x 4 (+4)

bw x 5

bw x 4

EPIC QUEST PROGRESS

Starting Bench: 120 lbs x 5 reps (54 kg)

Current Bench: 135 lbs x 6 reps (61 kg)

135 lbs x 5 (61 kg) achieved!

Starting Chin: +0 lbs x 3 reps (+0 kg)

Current Chin: +9 lbs x 5 reps (+4 kg)

+7 lbs x 5 (3 kg) achieved!

Hazard · February 20, 2014

Feb 20, 2014

lbs x reps (kg)

Squat previous: 140 2 x 5 1 x 6 (63)

bar x 5

60 x 5 (27)

90 x 3 (41)

120 x 2 (54)

145 x 5 (66)

145 x 7 (66) Increase

Press previous: 55 2 x 5 1 x 8 (25)

bar x 5

40 x 5 (18)

45 x 3 (20)

50 x 2 (22)

57.5 x 5 (26)

57.5 x 8 (26) Increase

Deadlift previous: 225 1 x 6 (102)

120 x 5 (54)

150 x 5 (68)

180 x 3 (81)

205 x 2 (93)

230 x 7 (104) Increase

Chin previous: +9 1 x 5 2 x 4 (+4)

bw x 1

+9 x 5 (+4)

+9 x 4 (+4) Increase rep

(negatives)

+29 x 3 (+13)

EPIC QUEST PROGRESS

Starting Deadlift: 200 lbs x 5 reps (90 kg)

Current Deadlift: 230 lbs x 7 reps (104 kg)

230 lbs x 5 (104 kg) achieved!

Hazard · February 22, 2014

Feb 22, 2014

lbs x reps (kg)

Leg Press previous: 285 2 x 5 1 x 7 (129)

170 x 8 (77)

210 x 6 (95)

250 x 3 (113)

290 x 5 (131)

290 x 8 (131) Increase

Chest Press previous: 135 2 x 5 1 x 6 (61)

85 x 8 (38)

105 x 6 (47)

125 x 3 (56)

140 x 5 (63)

140 x 6 (63) Increase

Lat Pull previous: 85 3 x 5 (38)

55 x 8 (25)

70 x 6 (32)

80 x 3 (36)

90 x 5 (41)

90 x 5 (41)
90 x 6 (41) Increase

HG Press previous: 75 2 x 5 1 x 6 (34)

50 x 6 (22)

60 x 4 (27)

70 x 3 (32)

80 x 5 (36)

80 x 7 (36) Increase

Calf Press previous: 360 3 x 8 (163)

220 x 10 (100)

270 x 8 (122)

320 x 6 (145)

365 x 8 (165)

365 x 10 (165) Increase

EPIC QUEST PROGRESS

Starting Bodyfat: 22%

Current Bodyfat: 19%

19% achieved!

Hazard · February 25, 2014

Feb 25, 2014

lbs x reps (kg)

Squat previous: 145 2 x 5 1 x 7 (66)

bar x 5

60 x 5 (27)

90 x 3 (41)

120 x 2 (54)

150 x 5 (68)

150 x 9 (68) Increase

Bench previous: 135 2 x 5 1 x 6 (61)

bar x 5

60 x 5 (27)

90 x 3 (41)

115 x 2 (52)

140 x 5 (63)

140 x 5 (63) Increase

Deadlift previous: 230 1 x 7 (104)

120 x 5 (54)

150 x 5 (68)

180 x 3 (81)

210 x 2 (95)

235 x 7 (106) Increase

Chin previous: +9 2 x 5 1 x 4 (+4)

bw x 1

+9 x 5 (+4)

+9 x 5 (+4) Increase

bw x 7

bw x 6

EPIC QUEST PROGRESS

Starting Squat: 115 lbs x 5 reps (52 kg)

Current Squat: 150 lbs x 9 reps (68 kg)

150 lbs x 5 (68 kg) achieved!

when-life-seems-to-get-harder-you-levele

IronGlider · February 26, 2014

Amazing progress dude, keep it up and you'll be Arnie before you can say "Schwarzene...!?!" xD

Hazard · February 26, 2014

Amazing progress dude, keep it up and you'll be Arnie before you can say "Schwarzene...!?!" xD

Lol, thanks. Arnold had a pretty freaking amazing body. Genetics + hard work + steroids. My genetics are what they are, and I'm not going the steroid route, but I can put in the hard work.

Xahn · February 26, 2014

Man Hazard, putting in some good work there my friend. Great way to keep your logs as well.

I can't wait to see where you land this thing, so many personal records already.

Hazard · February 28, 2014

Feb 27, 2014

lbs x reps (kg)

Squat previous: 150 2 x 5 1 x 9 (68)

bar x 5

60 x 5 (27)

90 x 3 (41)

120 x 2 (54)

155 x 5 (70)

155 x 8 (70) Increase

Press previous: 57.5 2 x 5 1 x 8 (26)

bar x 5

40 x 5 (18)

45 x 3 (20)

50 x 2 (22)

60 x 5 (27)

60 x 8 (27) Increase

Deadlift previous: 235 1 x 7 (106)

120 x 5 (54)

150 x 5 (68)

180 x 3 (81)

210 x 2 (95)

240 x 6 (109) Increase

Chin previous: +9 3 x 5 (+4)

bw x 1

+10 x 5 (+4)

+10 x 6 (+4) Increase

(negatives)

+34 x 3 (+15)

Hazard · March 2, 2014

Mar 1, 2014

lbs x reps (kg)

Leg Press previous: 290 2 x 5 1 x 8 (131)

175 x 5 (79)

205 x 5 (93)

235 x 3 (106)

265 x 2 (120)

295 x 5 (134)

295 x 6 (134) Increase

Chest Press previous: 140 2 x 5 1 x 6 (63)

85 x 5 (38)

100 x 5 (45)

115 x 3 (52)

130 x 2 (59)

145 x 5 (65)

145 x 5 (65) Increase

Lat Pull previous: 90 2 x 5 1 x 6 (41)

55 x 5 (25)

65 x 5 (29)

75 x 3 (34)

85 x 2 (38)

95 x 5 (43)

95 x 5 (43)
95 x 5 (43) Increase

HG Press previous: 80 2 x 5 1 x 7 (36)

50 x 5 (22)

65 x 3 (29)

75 x 2 (34)

85 x 5 (38)

85 x 7 (38) Increase

Calf Press previous: 365 2 x 8 1 x 10 (165)

220 x 8 (100)

260 x 8 (118)

295 x 5 (133)

330 x 3 (149)

370 x 8 (167)

370 x 8 (167) Increase

EPIC QUEST PROGRESS

Starting Bodyfat: 22%

Current Bodyfat: 17%

18% achieved!

17% achieved!

IronGlider · March 3, 2014

Wow man, you are FORMIDABLE!!! And totally inspiring too!

How often do you intend to post body profile picture progress? Monthly?

Either way, this is super exciting and I look forward to seeing where you're heading towards... :-)

Sent from my Z10 using Tapatalk

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Hazard's Incubator (Done. Closed.)

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