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.redline's Time to Focus


.redline

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So last challenge went really well in building the gym habit, and I intend to keep that up. My big obstacle now is my big board exam, the USMLE Step 1, coming up in late June. The key for me will be focus - focus and work hard in the gym, and plan ahead so that my diet doesn't suffer, so that I can really pour all my focus into studying.


 


  • Lift!
    • Greyskull LP Program
      • Mon
        • Bench Press 2x5, 1xMax @190, add 2.5 each session
        • Power Clean, work up to 8-10 heavy singles (~185)
        • EZ Bar Curl 2x12 @60
        • Squat 2x5, 1xMax @285, add 5 each session
        • Metcon

      • Wed
        • Push Press 2x5, 1xMax @110, add 2.5 each session
        • Snatch, work up to 8-10 heavy singles (~135)
        • Dips 3-4 sets AMRAP
        • Deadlift Max@325, add 5 each session
        • Metcon

      • Fri
        • Bench Press 2x5, 1xMax
        • Power Clean
        • EZ Bar Curl 2x12 @60
        • Squat 2x5, 1xMax
        • Metcon

      • Bench/Push Press and Power Clean/Snatch are A/B workouts, so they alternate, but everything else stays the same, so I'm squatting Mon/Fri every week and DL once per week.
      • Metcon options: double unders, row, toes to bar, sled push, battle ropes, KB swings, box jumps, etc. etc., for about 10 minutes


  • Eat!
    • Planning early week has made all the difference, so I'm sticking to that
    • Aiming for CAL/PRO/CHO/FAT of 2500/188/219/97

  • Study!!
    • From now-April 30 the plan is to do Step Prep in the morning and study for class in the afternoon. Shooting for 8-10 hours of hard study now, 12-14 hours in May-June.

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.redline  |  Level 2 Warrior


STR 8  |  DEX 3  |  STA 3  |  CON 3  |  WIS 5  |  CHA 1


First Challenge  |  July 29


Second Challenge  |  February 24


Third Challenge  |   April 14

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Lift!


 


Sat 4.12


Bench Press 2x5, 1x5 @190


Power Clean 5 singles @185


Squat 2x5, 1x6 @285


70lb KB suitcase carry down and back x4


 


Metcon


  • 30s DUs
  • 30s Row
  • 7 rounds

Forgot about the curls until after I had loaded up for squat, but that last bench set was a grinder, so I thought I was ok. I want to start incorporating some ab movements to every workout as well, so I'll play around with that a bit. 


 


Suuper proud of my squat though. The last time I squatted (Wednesday) I nearly had to dump my 5th rep of the last set, so I elected to keep the weight the same, and reps 5 and 6 of the 3rd set went up much easier this time. Woo!


 


Eat!


Doing well so far, and I have tonight's meal planned out. I'll plan for the week ahead tonight or tomorrow.


 


Study!


Awesome day here!! I was much more focused today, and I think keeping my daily goals of what to get through in mind will really help with that.


 


 


(This challenge hasn't actually started yet, has it? Ah well :P)


.redline  |  Level 2 Warrior


STR 8  |  DEX 3  |  STA 3  |  CON 3  |  WIS 5  |  CHA 1


First Challenge  |  July 29


Second Challenge  |  February 24


Third Challenge  |   April 14

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Sub'd!  :)

 

It technically doesn't start until Monday, but a big YAY for .redline getting it done anyway! :triumphant:

 

:D

 

Have a most awesome Sunday! ;)

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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Sub'd!  :)

 

It technically doesn't start until Monday, but a big YAY for .redline getting it done anyway! :triumphant:

 

:D

 

Have a most awesome Sunday! ;)

Thank ya, you too!! It looks like things have been doing much better for you :D

 

 

I thought I'd begin this challenge with new measurements, and see how they changed since last measure on 2.27.

  1. Upper Arm (right and left) - 14.75", 14.75" (+.25" both)
  2. Forearm (right and left) - 12", 11.5" (no change)
  3. Chest - 43.5" (+.5")
  4. Thigh (right and left) - 26", 26" (+.5", +.75")
  5. Calf (right and left) - 15", 15" (no change)
  6. Waist (@navel) - 36" (no change)
  7. Weight - 198 lbs

.redline  |  Level 2 Warrior


STR 8  |  DEX 3  |  STA 3  |  CON 3  |  WIS 5  |  CHA 1


First Challenge  |  July 29


Second Challenge  |  February 24


Third Challenge  |   April 14

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Yeah, my hope is to use this challenge to do just that.  ;)

 

So, no raises in the waist measurement is a positive. (nodding) How do you feel about the measurements?

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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Yeah, my hope is to use this challenge to do just that.  ;)

 

So, no raises in the waist measurement is a positive. (nodding) How do you feel about the measurements?

 

That's definitely a positive! I'm happy with my progress so far. I don't think I've had any major gains, but I have noticed that I'm gaining a lot more definition, which is great. I've in the past two weeks finally worked back up to doing some more intense conditioning after lifting, and I think I'll start seeing some progress in dropping that belly measurement. And I'm getting stronger, which makes me very happy! :)

  • Like 1

.redline  |  Level 2 Warrior


STR 8  |  DEX 3  |  STA 3  |  CON 3  |  WIS 5  |  CHA 1


First Challenge  |  July 29


Second Challenge  |  February 24


Third Challenge  |   April 14

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That's definitely a positive! I'm happy with my progress so far. I don't think I've had any major gains, but I have noticed that I'm gaining a lot more definition, which is great. I've in the past two weeks finally worked back up to doing some more intense conditioning after lifting, and I think I'll start seeing some progress in dropping that belly measurement. And I'm getting stronger, which makes me very happy! :)

 

Good! And that is definitely some wins! That's what I am hoping to do after my recovery period, get back into more intense training.  :)

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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Nice set up! I've heard good things about Greyskull.  I also squat M/F and deadlift W.  I really like it set up that way.  Plenty of between squat recovery and deadlifts are the best so they keep me coming back in between haha

 

I'm a big fan of pre planning food. Glad that's working out for you.

 

Good luck with the studying!

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
 Half-Elf Warrior | Current Challenge
 New Battle Log | Old Battle Log
Special thanks to AkLulu for drawing my awesome avatar!

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Nice set up! I've heard good things about Greyskull.  I also squat M/F and deadlift W.  I really like it set up that way.  Plenty of between squat recovery and deadlifts are the best so they keep me coming back in between haha

 

I'm a big fan of pre planning food. Glad that's working out for you.

 

Good luck with the studying!

 

Thanks! I'm really enjoying the program and incorporating the oly lifts.

 

 

Sooo I took a week off to focus on a test and a bunch of life stuff. Back on program now. And oh, what a workout day it was.

 

 

Sat 4.19

Push Press 2x5, 1x13 @110

Snatch 5 singles @135

Dips 1x10 (forgot to come back and do more)

Deadlift 7@325, singles @365, 385

Metcon

  • DUs, 30s on, 30s off, 5 min
  • Row, 30s on, 30s off, at a split of about 1200/600 cal/hr

 

So I haven't 1RM'd deadlift in a long, long time. I put my working set into a calculator, and it spit out 390, so I loaded up! I might have been able to grit through more, but I was already pretty tired. 

 

Goal for next week: get a deadlift 4 pack!!

 

 

(also, I don't think my snatch form is good at all. I'm going to have to drop the weight and figure that one out.)

 

 

And on the food front: made a pile of chicken salad and some spaghetti squash this afternoon for all the studying I'm about to get into. Sauteed crappie (that I caught) over spinach with sweet potato fries for dinner. Yum!

.redline  |  Level 2 Warrior


STR 8  |  DEX 3  |  STA 3  |  CON 3  |  WIS 5  |  CHA 1


First Challenge  |  July 29


Second Challenge  |  February 24


Third Challenge  |   April 14

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What day is it now? Been a busy couple weeks--big exam, final clinical exam, final cumulative exam Friday, and helping the cleanup efforts after these tornadoes have kinda taken up a bit of my time. Still pretty on track though:

 

Wed 4.23

Bench Press 2x5, 1x5 @192.5

Barbell curl 2x10 @60

Decline bench 1x10, 2x8 @40 (each hand)

Squat 2x5, 1x8 @255 (deload)

Metcon

- Row, 30s on, 30s off, at a split of about 1200/600 cal/hr, 7 min

 

Sun 4.27

Push Press 2x5, 1x15 @115, singles @135, 155, 175, 185

Power Clean 5x3 @135 EMOM

Squat 2x5, 1x6 @260

Metcon

- Pull ups and dips, 10/8/6/4/2, a little rest as possible

 

Tues 4.29

Bench Press 2x5, 1x5 @195

EZ Barbell curl 3x8 @65

Decline bench 3x10 @40 (each hand)

Deadlift (nope, back hurt)

Metcon

- 10 min row, 30s @<100 watts, 30s @>200 watts

 

 

Had a very sore back after my big DL day. Not sure if that was the problem, or the general fatigue that led to injury, but I've been taking it as easy as I can on it, hence the deload and dropping DL today. I'm gonna give it plenty of time to improve before I push it any more.

And dinner last night:

yry7uva8.jpg

Grilled pork chop and peppers. NOM! Need to cook about 5x more peppers next time around.

  • Like 1

.redline  |  Level 2 Warrior


STR 8  |  DEX 3  |  STA 3  |  CON 3  |  WIS 5  |  CHA 1


First Challenge  |  July 29


Second Challenge  |  February 24


Third Challenge  |   April 14

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Awesome workouts and that meal looks so yummy! 

 

Hope the back gets to feeling better, I get really sore sometimes in my lower back on deadlifts. Not since I have deloaded though. Do be careful.  ;)

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

Link to comment

Fri 5.2

Push Press 2x5, 1x10 @135

10/8/6/4/2 pull-ups and dips

Squat 2x5, 1x8 @265

Metcon

- 8x250m row, rest 30s between

- 250-300 watt range

 

Thurs 5.8

Bench Press 2x5, 1x6 @197.5

Barbell curl 3x8 @65

Decline bench 3x10 @40 (each hand)

Squat 2x5, 1x9 @270

Metcon

- 8x250m row, rest 30s between

- 250-300 watt range

 

Still working on getting my back to feel right. It's a strange feeling, not so much sore as it is a tweak when I load up at the bottom of my squat. It's getting there though. I'll DL tomorrow light and see how I feel. Got started on the big sprint until my board exam in late June. I think I have a good study system down, just gotta stay focused! 

.redline  |  Level 2 Warrior


STR 8  |  DEX 3  |  STA 3  |  CON 3  |  WIS 5  |  CHA 1


First Challenge  |  July 29


Second Challenge  |  February 24


Third Challenge  |   April 14

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Tues 5.13


Push Press 2x5, 1x10 @140 (ow)


10/8/6/4/2 Pull-Ups/Dips


Deadlift 1x10 @280


Metcon


- Tabata row x2 (8 min total)


 


Back's feeling much better, but now my shoulders are killing me! I played around with handstand holds a couple days ago, did 8x30s holds and 1x1min hold. Next day I was pretty sore. Now it feels like the most medial part of my posterior delts, right where they attach to my scapula, is about to pop right off. Digging in with a tennis ball feels pretty good!


.redline  |  Level 2 Warrior


STR 8  |  DEX 3  |  STA 3  |  CON 3  |  WIS 5  |  CHA 1


First Challenge  |  July 29


Second Challenge  |  February 24


Third Challenge  |   April 14

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Tried something new today! I've been wanting to incorporate some crossfit-type work, because my endurance freaking sucks. I get sooo winded, and I want that to improve. So I looked into strength-focused CF routines, and Crossfit Football looks pretty cool. Did this workout today...


 


Sat 5.17


StrengthWOD


- Bench Press 2x5, 1x5 @200


DailyWOD (a bit redundant, but...)


Complete 4 rounds:


Each round consists of 3 cycles of the following:


- Front Squats @ 80% of 1 RM - 185lbs – 2 reps


- 20 lb Ball Slams – 10 reps


- Strict Pull-Ups - 4 reps


*Rest 2 minutes between rounds.


 


Modified slightly because of the equipment I had. And I am seriously humbled. Completed 2 rounds, the first in 5:55 and the second in 7:00ish. That was very hard. I was winded very quickly, and had to sit around for about 5 minutes before I had the energy to clean up the bar.


 


So I like it! I think I'll stick with this for a bit.


 


 


Also saw some LaX balls at the gym, which I haven't seen on sale anywhere before, and bought two. Woo!

.redline  |  Level 2 Warrior


STR 8  |  DEX 3  |  STA 3  |  CON 3  |  WIS 5  |  CHA 1


First Challenge  |  July 29


Second Challenge  |  February 24


Third Challenge  |   April 14

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