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Steve

Steve the Troubadour Assassin Returns

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It looks like you're doing great, sir. Totally envious of your ability to do both heavy calisthenic and barbell work. That's really cool. May you get bigger and stronger still.

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Traveling in San Diego, hit up 24 hour fitness 
 
Weight: 185
 
A) Back squat
 
Warm-up: 10xbar, 5x95
 
1.5 REPPERS
 
  • Week four: 3x3x115 [1.5 reppers] @6
 

B1) Snatch grip romanian deadlift

 

Warm-up: 10xbar, 5x135
 
  • Week four: 3x8x185 @6 no chalk or straps!

 

C1) Pistol squat - 4 sets @ 2 reps per set w/ 3 second pause @ bottom @8 boom

 
C2) L-Sit on parallel bars – 4 sets @ 10 seconds hold @8

 

D) COMPLEX - 3 total sets

D1) Straddle compression leg lifts x 3 with a 1 second pause

D2) Straddle V-ups x 3 x 3-10

 

E1) Calves, 3x20x90lbs

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Nashville? You are a fellow Tennessean then! I live about an hour south of Nashville myself. I find myself at the Flying Saucer and Preds games on a regular basis though. Keep up the good work on this challenge.

 

 

Woke up Tuesday feeling like there was a brick in my stomach, and spent most of the day curled up in a ball on the couch, and then got super achey (I'm thinking flu or cold?). 

Weird. I felt the same way. I could barely eat through the Thanksgiving holiday...

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Currently on a 10-12 day trip, so no violin, but keeping up with meditation and handstands. 23 straight days!  The next week is gonna be challenging, as we have a big team meeting for a few days and then I have a bachelor party. yikes. SERENITY NOW :)
 
No access to weights, just rings and dip bars at muscle beach in Santa Monica 
 
A1) 15 min handstand work
 
A2) Tuck front lever pull ups/rows 
 

B1) Front lever work

4 sets total

  • 2 set @ 6 seconds, tucked hold.
  • 2 sets @ 1 negative, straddle hold.
 
B2) Planche work

4 sets total

  • 2 set @ 6 seconds, tucked hold.
  • 2 sets @ 3 reps tucked hold push-ups.

 

C) Ring complex x 3

1. Muscle-up

3. Ring dips x 3

4. Archer chins x 1 per side

5. Retract and depress x 10s
 
D1) More Dips, False Grip Pull Ups.
 
Off to Vegas!
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Meditation streak: 25!

 

Quick workout today in Vegas before meeting up with Team Nerd Fitness for the day.

 

Just two exercises, in and out. but PR on the deadlift and it was quite easy!

 

Weight is down to 181 or so. After 5 weeks of eating like a cow, i took a week to mostly eat paleo on off days....time to pack the pounds back on!

 

A) Conventional deadlift

Perma-warm-up: 10xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x275
  • Week four: 2x330 *PR
 

B1) Front squat

Perma-warm-up: 10xbar, 5x65, 5x95

 
  • Week four: 3x6x145 *PR
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Hey steve! you probably know her already, bit here is Lindsey Sterling playing Dragon Age on the violin. Thought you'd like it

She does zelda, lotr and many other songs as well as trip hop. Pretty cool nerd violinist :)

http://youtu.be/AuJnvC8voJY

Sent from my iPhone using Tapatalk

 

Oh yea, Lindsey's videos are wonderful .... and inspiring for an assassin/bard combo. 

 

 

Meditation streak: 25!

 

Quick workout today in Vegas before meeting up with Team Nerd Fitness for the day.

 

Just two exercises, in and out. but PR on the deadlift and it was quite easy!

 

Weight is down to 181 or so. After 5 weeks of eating like a cow, i took a week to mostly eat paleo on off days....time to pack the pounds back on!

 

A) Conventional deadlift

Perma-warm-up: 10xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x275
  • Week four: 2x330 *PR
 

B1) Front squat

Perma-warm-up: 10xbar, 5x65, 5x95

 
  • Week four: 3x6x145 *PR

 

 

Congrats on the PR!!

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Phew! 12 day adventure. San Diego, Los Angeles, and Vegas.  Lost 6 lbs over the 12 days, which was to be expected as I wanted to drop a few lbs of fat and didn't have access to 4000 calories a day like normal.


 


Sadly, my 25 day streak on Calm.com for meditation came to an end. Maybe it was 16 person bachelor party for 4 days that left me without a voice and severely sleep deprived :)  That's okay though, back at it today. Flew in last night, back in the gym today and felt 100x better after the gym than before it.


 


Time to climb back up to 190 lbs.  My goal: Chris Evans in Captain America. He's 6 feet, and 195 lbs, probably 8% BF.  I'm currently 6 feet, 180 lbs, and 11-12% BF.  So slow bulk up to 200 or so, and then cut back a bit to 195.  This has been the best year i've had from a gains and consistency and strength standpoint, so I'm gonna keep it up! 


 


Back in the gym today!


 


Weight: 180


 


DAY A NOTES



 


A1) Neutral grip pull-up


Perma-warm-up: 5xBW, 5x20lbs




  • Week one: 5/5/5 x 47,5

    5, 4, 4



A2) Weighted dips


Warm-up: 5xBW, 5x20 lbs




  • Week one: 5/5/5 x 57.5 @8 *PR



B1) Front lever hold


5 sets @ 2 seconds @9


B2) Planche hold




5 sets @ 2 seconds @10



C) Ring complex -


3 sets –

 

1. Muscle-up

2. Dips x 1-2

3. Archer x 1 per side

4. Straddle front lever negative



5. Back lever if you got the energy

 

@10 failed on final muscle up but elbow didn't bother me this time I got through the other complexes no problem. 



D1) Reverse curls


12x25, 8x30, 10x30


D2) P-bar complex – 3 total sets, 3 “reps”


1. Push-up

2. Planche push-up

3. L-sit

4. Planche push-up

5. Push-up


Did 3 progressions total. Will do 3 sets of 2 next time


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Violin update! Had a new lesson today:

 

 

Not gonna get any calls from Howard Shore anytime soon, but I figure with Battle of the Five Armies coming up, it felt appropriate.  Don't have the sheet music for it and I have a long way to go, so I know it's in the wrong key and pitchy....but getting better :)

 

-S

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Time to climb back up to 190 lbs.  My goal: Chris Evans in Captain America. He's 6 feet, and 195 lbs, probably 8% BF.  I'm currently 6 feet, 180 lbs, and 11-12% BF.  So slow bulk up to 200 or so, and then cut back a bit to 195.  This has been the best year i've had from a gains and consistency and strength standpoint, so I'm gonna keep it up! 

 

Back in the gym today!

 

Weight: 180

 

 

Congrats on the progress and consistency!  I'm guessing they're related.  :rolleyes-new:  Out of curiosity, what time frame do you have in mind for slow-bulking up to 200?  I also have a goal of adding 20 pounds and want to make sure I set realistic expectations for myself.

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Congrats on the progress and consistency!  I'm guessing they're related.  :rolleyes-new:  Out of curiosity, what time frame do you have in mind for slow-bulking up to 200?  I also have a goal of adding 20 pounds and want to make sure I set realistic expectations for myself.

 

It depends on each person individually and how far along they are in their training. If I'm being honest, it'll probably take me 16 months to put on those 20 lbs of muscle, especially if it's a slow bulk. Might try to speed up that process, expecting to put on a bit more fat than expected.  When that happens, i'll probably spend a week eating more paleo to cut back a bit, but really keep the focus on building muscle - if I don't reach the calorie threshold then I'll not build muscle...but if I go way over, i'll at least build the muscle and cut the fat eventually.

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Today's workout!

 

Weight: 182 - crawling back up towards my high of 186. Meditated, did handstands, played violin for 30 min. 

 

Currently reading SHIFT (Hugh Howey) and the autobiography of the Howard Schultz who built Starbucks into what it is.

 

Weight: 182

 

A1) Overhead press

 

Perma-warm-up: 10xbar, 5x65, 5x95, 1x115

  • Week one: 5/5/5 x 130 @9 *PR

A2) Dumbbell row

  • Week one: 8/8/8 x 75 @8

B1) Front lever work

  • 5 sets @ 2 seconds @8
B2) Planche work
  • 5 sets @ 2 seconds @10 really struggled with the new hold but final set I finally got it…but then panicked when I thought I was gonna fall off the dumbbells lol

C) Ring complex - 3 sets –

 

1. Muscle-up
2. Dips x 1-2
3. Archer x 1 per side
4. Straddle front lever negative
5. Back lever if you got the energy
 
@10 but did it! hit all 3 sets and all muscle ups
 

D1) Reverse curls

 

1225, 12x30, 6x35

 

D2) P-bar complex – 3 total sets, 3 “reps”

 

1. Push-up
2. Tuck Planche push-up
3. L-sit
4. Tuck Planche push-up
5. Push-ups
 
did 3 sets of 2 reps. beat up! but felt good.

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Weight: 182 - crawling back towards my high of 186. Keep it up!

 

Woke up this morning and read the entire second half of "Shift" by Hugh Howey. Moving immediately onto Dust. Can't wait. 

 

Also meditated, and then went to the gym.

 

DAY D NOTES

 

A) Conventional deadlift

Perma-warm-up: 10xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x275

  • Week one: 3x330 @9.5

B1) Front squat

Perma-warm-up: 10xbar, 5x65, 5x95

  • Week one: 3x5x150 @8

C1) Bulgarian split squats

  • Week one: 3x6x25lbs @7
 
D COMPLEX BELOW – 3 total sets @6

D1) Pike leg raises x 3 with a 1 second pause

D2) Pike good mornings x 3

D3) Pike scoots x 3
 
E1) Ins and Outs and Rotators x 6 per side
E2) Calves, 3x20x55lb dumbbells – RPE @8

E3) Shins

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Weight: 184

 

DAY A NOTES



 


A1) Neutral grip pull-up




Perma-warm-up: 5xBW, 5x20lbs



  • Week two: 6/5/5 x 47.5 @9.5



A2) Weighted dips




Warm-up: 5xBW, 5x20 lbs



  • Week two: 6/5/5 x 57.5 @8



B1) Front lever hold


5 sets @ 2 seconds


 


B2) Planche hold




5 sets @ 2 seconds



 

C) Ring complex -



3 sets – @9.5

 

1. Muscle-up

2. Dips x 1-2

3. Archer x 1 per side

4. Straddle front lever negative

5. Back lever if you got the energy




 

D1) Reverse curls



12x30 reverse, 4x35 reverse 4x35 hammer, 4x35 reverse 4x35 hammer, 


 


D2) P-bar complex – 3 total sets, 3 “reps”


1. Push-up

2. Planche push-up

3. L-sit

4. Planche push-up

5. Push-up


3, 2, 2


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Hey Steve!

Woo, the big boss guy actually is an Assassin, and a muso too?! COOL MAN!!

Haha, I read your quests and thought, this is cool - it wasn't until I got to day three and you said something about crushing content for NF that I actually looked at who this guy was...!

 

But yeah, post a rec of your violining sometime and we can cheer you on :) I actually saw some freakishly cool violin & guitar playing buskers in the city the other day - perhaps I should link the vid sometime.

 

All the best :)

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weight: 184

 

Violin and Voice lessons today! Had a breakthrough with the voice lessons, where if I smile a bit and just belt out the high notes, I actually hit them. For me, it's 90% confidence, as I just told myself "you're a terrible singer be quiet" for 30 years...and my singing voice is VERY loud (perfect for a street corner), so I just have to GO for it.

 

Got some new violin songs to mess with. Traveling for the next 12 days (something different, ha!), but I'll be bringing my violin with me.

 

DAY B NOTES



 


A) Back squat




Warm-up: 10xbar, 5x95



  • Week two: 3x3x135 [1.5 reppers] @7



B1) Snatch grip romanian deadlift




Warm-up: 10xbar, 5x135



  • Week two: 3x8x185 @7



C1) Pistol squat - 4 sets @ 2 reps w/ leg switch @8.5

 




 

D1) Straddle compression leg lifts x 3 with a 1 second pause



D2) Straddle good morning x 3




D3) Straddle L-sit x 3 secs per side



D4) Smashers x 10-20




 

E1) Calves, 3x20 – RPE @ 8-9 60 lbs



E2) Shin raises



 


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Here's the full ring progression from Monday.

 

Working on a fun ring progression. This is towards the end of my workout, so I didn't have great power and didn't love how much leg swing I needed for the muscle up, but I'll take it!
 
1) Muscle up
2) Two dips with support position at the top
3) Archer pull ups
4) Straddle front lever negative
5) Tuck back lever.

 

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See, now, all you need is some hip-hop/dubstep going in the background and you could star in those calisthenics vids you find on YouTube.

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San Diego! Workout 11/18/14

 


A1) Overhead press




Perma-warm-up: 10xbar, 5x65, 5x95, 1x115



  • Week two:4/4/4 x 135 @9 ***PR



A2) Dumbbell row



  • Week two: 9/8/8 x 75 @6



B1) Front lever work



  • 5 sets @ 2 seconds each leg @8


B2) Planche work @10 really struggling with these 




  • 5 sets @ 2 seconds



C) Ring complex - no clearance for muscle up, so did false grip pull ups


3 sets –

 

1. Muscle-up

2. Dips x 1-2

3. Archer x 1 per side

4. Straddle front lever negative



5. Back lever if you got the energy



D1) Reverse curls


12x30, 8x35, 5x35 Reverse 5x35 hammer 


D2) P-bar complex – 3 total sets, 3 “reps”


1. Push-up

2. Planche push-up

3. L-sit

4. Planche push-up

5. Push-up


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