AlexCold's Epic Quest for Badassitude Level 5 - Laying Down the GroundWORK

[swe]

Like the program so far. Seems like a good mix of strength and hypertrophy. Great start to the challenge

[AlexCold]

Found you! Your little man is almost as adorable as mine! But he definitely has more hair. Looking forward to watching you kick this challenge in the ass!!! And good luck with your grad program...I can imagine doing grad school with a newborn, and it fills me with fear and sadness.

 

Thanks. I'm sure your's is almost as cute as mine . School will be tough, but I have an amazing wife. 

 

 

Like the program so far. Seems like a good mix of strength and hypertrophy. Great start to the challenge

 

It's not bad. I like it.

[AlexCold]

Ok, I haven't had time to post much. My life right now is, wake up at 5am, eat breakfast, work til 3:30ish, get to gym about 4:30ish, WORK til 6:30ish, get home and make dinner to go to bed at 9pm. And hopefully not distract myself and sleep much later than that. 

 

So to update (working weights only):

 

Monday 4/14:

 

Warmup walk on treadmill: .5mile at 4deg at 4mph

 

OHP: 90x4x5, 90lbx2x3 - Couldn't muster the last two on my last set so I punished myself with another of 3 for good measure.

Decline Bench: 85lbx3x10 - First time doing this, and damn is it one good workout for your chest. 

Bent-Over BB Row: 95lbsx3x10

Assisted Dips: -46lbsx5x5

DB Hammer Curls: 30lbsx3x10

Assisted Pullups: -76lbsx5x5 - Originally set to 3x10, but I just can't do these with correct form on this machine. I think switching to a lat pulldown would be a lot more beneficial.

DB Curl: 30lbx1x10, 25x1x5 - At this point of the workout, I'm completely wasted physically. I really can't feel my arms anymore. So I go....

Sprints: 1min on/ 2 min off - 3 at 6.5mph & 4deg incline  and 3 at 7.5mph & 4deg incline. total of 18 minutes plus 5 minute cooldown.

 

So I try to go back and do: EZ Bar Curls - 45lbsx1x5, 50lbsx1x5, 55lbsx1x5

 

Completely waste myself at the gym today.

 

Tuesday 4/15:

 

Running late due to heading to robotics.

 

Warmup walk on treadmill: .5 mile at .3.5deg at 3.5mph

 

Deadlift: 235lbsx5x5 - Holy balls this took most of my time and energy. But I ground through it and finished them.

Front Squat: 45lbsx3x10 - Better flexibility and will increase weight.

No leg press, all machines being used.

Leg Extension: 80lbsx3x10 - nice quad burn

Leg Curl: 140lbsx3x10 - nice ham burn

Standing Calf Raises - #8(160lbs?)x3x10; #15(300lbs?)x1x10

 

Cooldown walk: 3mph@3deg for .25 miles.

 

Had to rush out to go out to eat with friends, so I didn't do the leg press. Big woop.

 

What am I learning?

 

CONS:

Lifting at a caloric deficit sucks. I got gassed way too quickly on leg day. It could have been the fact I felt rushed as well. But that's two days now where I had trouble or couldn't continue without modifying. That means something, and I'm thinking I'm not getting enough cals. 

PROS:

I'm only slightly sore during the day. I have zero DOMS, and I feel good throughout the day This tells me I'm getting enough nutrition that recovery hasn't been affected (yet) and that I'm getting enough sleep (still want more). 

 

PLAN:

Continue on for the week. Same nutrition goals, and same workout plan. See where I'm at and how I feel. Lack of time has really been my problem so far. 

 

Wednesday: 4/16

 

Rest day. I'll probably do some pushups for the PVP, and hang out with my son. The dogs need a bath, seems like a good day to do it. 

[Mad Hatter]

How did I miss to follow your thread?! Shame on me. Sneaky non-assassins slip by too easily. But I'm sneakier! 

[chairohkey]

What am I learning?

 

CONS:

Lifting at a caloric deficit sucks. I got gassed way too quickly on leg day. It could have been the fact I felt rushed as well. But that's two days now where I had trouble or couldn't continue without modifying. That means something, and I'm thinking I'm not getting enough cals.

When switching to a program with significantly more volume it's advised not to restrict calories at first. Eat at maintenance for the time being. Let the extra lifting create the deficit for you.

[AlexCold]

How did I miss to follow your thread?! Shame on me. Sneaky non-assassins slip by too easily. But I'm sneakier! 

 

Apparently not, if I found you first

 

When switching to a program with significantly more volume it's advised not to restrict calories at first. Eat at maintenance for the time being. Let the extra lifting create the deficit for you.

 

So what you're saying is I can eat.

[Mad Hatter]

Shhh.... Stop boing all logical.

[AshPS]

 

PROS:

............. (still want more). 

 

 Yeah, I can relate to that one.

 

Those workouts are awesome Alex and it sounds like you are doing well overall. And really proud of you for keeping plugged in here even though you are crazy busy. 

 

Excellent advice from chairohkey, it does sound like you need more nutrition. So, I hope that helps smooth things out for you!

 

Take care and have an awesome day my friend! 

[AlexCold]

Shhh.... Stop boing all logical.

 

My dear, I can't help myself. 

 

 

 

 Yeah, I can relate to that one.

 

Those workouts are awesome Alex and it sounds like you are doing well overall. And really proud of you for keeping plugged in here even though you are crazy busy. 

 

Excellent advice from chairohkey, it does sound like you need more nutrition. So, I hope that helps smooth things out for you!

 

Take care and have an awesome day my friend! 

 

 

Thanks Ash. Hope your day goes well too. 

[trendywendypdx]

Damn, Alex, you are killing it.  Good work!  I really like the decline press, too, but we don't have the right equipment to do it properly.  I've rigged something up a few times but that's just asking for trouble.

 

Happy Thorsday!

[Vella]

I am suitably impressed with that workout.  And by suitably, I mean entirely.  I think taking a week or two to get used to the new routine might not be a bad idea. The first week of a new routine always sucks.

[AlexCold]

Damn, Alex, you are killing it.  Good work!  I really like the decline press, too, but we don't have the right equipment to do it properly.  I've rigged something up a few times but that's just asking for trouble.

 

Happy Thorsday!

 

Happy Thorsday to you! 

 

It's been hard though. I'm just tired most of the day. 

[cline]

ohai

 

here you are

 

[AlexCold]

ohai

 

here you are

 

 

Yup I'm here!

[AshPS]

 

Yup I'm here!

 

Lol, loved that movie!

[AlexCold]

Lol, loved that movie!

 

Me too! Must go watch it again.

[AlexCold]

Ok, so I haven't updated in a while. OOPS!

 

Thursday 4/17

 

Upper Body:

 

Barbell Bench Press

45 lb x 10 reps 

95 lb x 5 reps 

115 lb x 5 reps 

145 lb x 5 reps 

145 lb x 5 reps 

145 lb x 5 reps 

145 lb x 5 reps 

145 lb x 5 reps 

 

Arnold Dumbbell Press

20 lb x 5 reps 

25 lb x 10 reps 

25 lb x 10 reps 

25 lb x 10 reps 

 

Bent Over Barbell Row

45 lb x 10 reps 

65 lb x 5 reps

95 lb x 10 reps 

95 lb x 10 reps 

95 lb x 10 reps

 

Dips - Chest Version

5 reps | assisted | 64 lb

5 reps | assisted | 40 lb 

5 reps | assisted | 40 lb

5 reps | assisted | 40 lb 

5 reps | assisted | 40 lb 

5 reps | assisted | 40 lb (PR) 

5 reps | assisted | 76 lb 

 

Wide-Grip Lat Pulldown

50 lb x 10 reps 

80 lb x 10 reps 

100 lb x 10 reps

100 lb x 10 reps 

100 lb x 10 reps 

 

Hammer Dumbbell Curl

25 lb x 10 reps 

25 lb x 5 reps 

25 lb x 8 reps 

25 lb x 5 reps 

25 lb x 5 reps 

 

Dumbbell Bicep Curl

30 lb x 10 reps 

30 lb x 10 reps 

30 lb x 5 reps

 

Friday 4/18:

 

Had the day off for Good Friday. Took the boy to see his great grandma and spent the afternoon with my mom. I napped, it was glorious. Then due to napping I was running late to get home. Dropped the boy off, and I went to the gym but I was in a hurry so I did an half workout. I hate being rushed but I was going to Good Friday Service afterwards and I didn't want to be late. Still was a tough one, but not the usual.

 

Lower Body:

 

Barbell Squat

45 lb x 8 reps 40

95 lb x 5 reps 50

145 lb x 5 reps 70

145 lb x 5 reps 70

145 lb x 5 reps 70

 

Romanian Deadlift

95 lb x 10 reps 46

145 lb x 10 reps 65

145 lb x 10 reps 65

145 lb x 10 reps 65

 

Leg Press

90 lb x 10 reps 19

180 lb x 10 reps 25

180 lb x 10 reps 25

 

Seated Leg Curl

80 lb x 10 reps 13

120 lb x 10 reps 17

120 lb x 10 reps 17

120 lb x 10 reps 17

 

Standing Calf Raise

15 reps | weighted | 200 lb 11

15 reps | weighted | 200 lb 11

15 reps | weighted | 200 lb

 

Saturday 4/19:

 

I spent the day again with the boy, and let his mother have fun with her cousins. I nearly went insane, not because I hated watching my boy, but the not knowing exactly what he needed is frustrating at times. Mostly we had fun. He's been practicing his walking with me. He's pretty good at walking for a 6 month old.

 

Sunday 4/20:

 

Had a great Easter Service, and spent time with the wife's family as usual. Hunted for eggs and watched Frozen (ughh). Ate all the foodz.

 

 

WEEK 1 SUMMARY:

 

Lifting Heavy 4 days a week at a caloric deficit is tough. Not impossible but keeping your glycogen stores us is difficult. I'm upping my cals to closer to maintenance (2200-2400 kcal) to keep energy up for the next few weeks. Due to my calorie restrictions, I completely binged this weekend. Really not that bad but I ate ravenously. 

 

What did I learn this weekend? I'm definitely insulin sensitive as I got the highest of sugar rushes after having cereal on Sunday morning after many months of not having any at all (I had the sugar rushes then). This is a good thing, as insulin sensitivity is critical in building muscle mass.

[Batwoman]

I'm in awe of what you can lift with your upper body.

 

I do worry about you and your calorie deficits. I try to eat until I'm full and don't eat when I'm not hungry. Your body can tell you a lot, but I know you are trying something new.

 

Glad you had a good Easter weekend. Keep up the good work!

[AlexCold]

I'm in awe of what you can lift with your upper body.

 

I do worry about you and your calorie deficits. I try to eat until I'm full and don't eat when I'm not hungry. Your body can tell you a lot, but I know you are trying something new.

 

Glad you had a good Easter weekend. Keep up the good work!

 

Thanks, I still have a far way to go but it's a nice feeling to lift what I can. The goal this year is a reppable 225lbs (2 plates per side), with an AMRAP to see how I compare to NFL prospects.

 

Thank you for your worry, it means a lot. I worry about them too at times. You and I know, eating at a caloric deficit is super easy following a low-carb Paleo diet and I didn't have issues losing weight then, but I also wasn't weight lifting. I plan to continue this plan for this challenge and see how it goes. For the next challenge, I've been tossing around the idea of going back to a low-carb Paleo diet (while maintaining high protein) and no counting calories. Training wise, I'll lift very heavy low rep and let my body recover as needed and go to the gym when I'm ready. At the most 3 times a week to properly refill glycogen stores. Just a thought. 

[Mad Hatter]

If only we could have everything at once.

[Batwoman]

I think we could all use a challenge like that. It's hard to find the balance between pushing too much and not pushing enough. I'd be curious to see how a more fluid challenge like that would go.

[AlexCold]

If only we could have everything at once.

 

If only, but the hard work we put in makes the reward worth having.

 

I think we could all use a challenge like that. It's hard to find the balance between pushing too much and not pushing enough. I'd be curious to see how a more fluid challenge like that would go.

 

For me it's really where I want to be in the end. I don't follow everything Mark Sisson does, but his lifestyle of being fit for life and the main fitness priority is play is what I want to get to. I want to look good naked for the health benefits, but to stay there I want to play, not work out. So it would be an interesting proof of concept to see if I can drop body fat and still make strength gains with a fluid challenge like that.

[Mad Hatter]

I would think dropping body fat would be tricky while making solid strength gains, it seems very contrary to what we'd do naturally... But I like the idea of having fluid workouts and eating habits. Go for it hard when you feel awesome, take it easy when you feel off and eat when hungry. Do what's fun. Play is always a good thing.  I think that's the way to train and be when you're in a optimal state. 

[swe]

Great workouts. You following a specific program or just lifting what feels right?

 

Keep up the great work. Calorie deficits are a pain for sure

[trendywendypdx]

I'm all for the play!  Wait, that didn't sound right, but you know what I mean!