RisenPhoenix Tries His Hand at the Forge

[RisenPhoenix]

 

I give no guarantees that I will be as epic as that dwarf.

 

So, in my two and a half years here on NF, I have never done a challenge outside of the Monk’s Guild.  I love the Monastery, but lately I’ve been having a goodly chunk of lifting questions and thoughts pop into my head, so I figured now is a good time to show up and learn from all your wonderful Warrior-type people.  By and large, this is going to be a weird challenge for me.  I go on vacation starting in….. 12 hours?  Which means I’ll be doing Challenge-light stuff for the week or so I’m gone.  And then starting in the middle of the last week, I’m going away to Japan.  Guess how much Challenge-related stuff I’ll be doing then?

 

So, new guild location means that I’ll give a short bio about myself for any onlookers who are curious but haven’t seen or followed me before.

 

I’m a martial artist who studies aikido, a martial art focusing on using an attackers energy against them, using their own momentum and strength to either throw them away or immobilize them up in a joint lock.  It’s an art that is centered not on using strength, but physics and anatomy.  So strength training for me is an odd balancing act of getting stronger (and hopefully gaining more endurance), while practicing an art where that strength isn’t required.  Because of that (and really just how often I’m at the dojo), I only strength train twice a week.  Slower strength gains, but it fits my schedule.  In addition to that, I run with the November Project Tribe here in Boston on Wednesday mornings doing Stadium sprints.  It’s all good fun. 

 

So, for this challenge I have really two major physical goals, and a life goal I’ll focus on.

 

1) Record Lifts

 

I ain’t talking this:

 

I’m talking this:

 

~Make recordings of my form and post them for critiques

 

I really should post some form check videos.I’m really bad about it.At the moment, I’m doing 5/3/1 twice a week, based on the Black Iron Beast (https://blackironbeast.com/5/3/1/calculator) calculator.I’ve done one cycle already, and rather enjoyed it, but really, really should get some extra sets of eyes to check on me.Goal is to take recordings of my lifts this week (I’m on vacation and I’m lifting, what of it?), post them when I get back, and hopefully address any issues you guys see.

 

Honestly, I’d also like to try and branch out beyond squats, deadlifts, bench press, and OHP, but right now I don’t think I have the mental fortitude (or time) to work on that.But if I have a spare day or three, I may try to work on cleans as well (figure start with the hanging cleans with just the bar and eventually graduate up to power cleans).But that’s secondary, but will definitely require videos if/when I do it.

 

2) A Cut Above the Rest

 

~Keep a cut of 2300~2500 calories per day (16,000-17,500 calories per week)

 

I’ve lost a good chunk of weight since starting here.But I still haven’t quite hit my goals, even though I’ve modified them a bit as of late.I would like to eventually be around 200 pounds.Last November I was ~205, and (incredibly fun) Nerd visits, holidays, and stress made me balloon up to ~225.I’ve spent since January trying to get my weight and body fat percentages down using my tried and true method of just counting the damned calories.I feel more comfortable and definitely make better choices.

 

Ultimately, I want to be under 215 for my trip to Japan.Which, for the curve ball, I apparently have succeeded at.As of this morning I weigh 214.6 pounds.So I guess I should aim for more like 210 for Japan.But really, if I can keep under 215 I’ll be happy for my Japan trip.

 

Largest issue I have is at work – snacks are plentiful and more often than not junky.But I also tend to chow down on a lot of fruit.I think to make this okay I’m going to try to limit myself to 1-2 pieces of fruit a day at work, and then only 2 cookies a week.I’m not Paleo, so no worries on that front.I’ve actually been doing this cut since the end of the last challenge and it seems to be working fairly well (down from 217 in 10 days, which is weird).I think I can sustain it.Just a matter of making sure I can sustain my performance levels as well.So I’ll probably have to factor in more effective pre and post workout meals.I’m honestly more worried about my aikido classes, as those are in the evening and last a while.Lifting I do early in the morning with a decent breakfast in me.

 

3) Traveling Monk

I apparently use a lots of Avatar gifs.  I decided to keep it going.

 

Complete the List:

-Buy JR rail Pass

-Buy Personal hotspot

-Find Hombu membership card

-Buy some easier-to-travel-with clothing (lighter, easier to clean)

-Quick drying towel? Not Needed

-Get a basic schedule done

-Get some more LaX balls for Travel

-Buy small travel backpack

-Organize list of must-travel gear

-Something else I probably forgot and will continue to update this list with

 

Like I said above, I’ll be going to Japan at the end of the challenge.I’ve been…. Rather lax about getting schedules for this.The first part of the trip I’m going to be with a chunk of people from my dojo and it’s been fairly solidly planned.At least in terms of “We need to be here on this day” for things.The minutiae aren’t planned, but I really want to keep myself loose for this in general.I don’t do vacations in a highly planned way – I’m kind of a hyper planner normally, so vacations I take it easy (beyond a general guideline) on that front.

 

Anyway, going to be in Tokyo for a little less than a week, then I want to go to Kyoto and see Fuji.I may also travel to Osaka because coincidentally my brother and his partner are going to be in Japan at the same time as me.But really… I got no big plans.Anyone who’s been to Japan want to give suggested things to do?

 

And that about covers it for this challenge.  It kind of amounts to “Keep doing what you’re doing,” but it should be okay.  I’m not sure if I’ll ramble on about aikido/monking in here, or spare all you warrior types the martial arts philosophizing and keep it in my Battle Log.  Or maybe I’ll just go create a ramble space in the Monk’s guild to make sure I don’t get accused of abandoning my Monks.

 

Onwards and upwards!

[Urgan]

I've had some curiosity about Aikido, never been to a dojo, however. How was it like for you when you first started?

 

Anyway, going to be in Tokyo for a little less than a week, then I want to go to Kyoto and see Fuji.I may also travel to Osaka because coincidentally my brother and his partner are going to be in Japan at the same time as me.But really… I got no big plans.Anyone who’s been to Japan want to give suggested things to do?

 

Pics plz? Um, if I were really going on a trip to Japan, I'd hit Akihabara, since there's a lot of cool tech/nerd stuff, and I'd also be sure to hit the Square-Enix store. And I'd make it a mission to find a Shinto shrine, those red gates are epic and hope for some really good scenery around said shrine. I know you were probably looking for advice for someone who'd been, but does someone who's fantasized about it for years count? #lolnope 

[raptron]

Wanna come to CSC on Friday night?

[SevenFootGeek]

You traitorous dog...

 

I thought I'd find you here...

 

I guess I'll follow you this time.  

[RisenPhoenix]

I've had some curiosity about Aikido, never been to a dojo, however. How was it like for you when you first started?

 

 

Pics plz? Um, if I were really going on a trip to Japan, I'd hit Akihabara, since there's a lot of cool tech/nerd stuff, and I'd also be sure to hit the Square-Enix store. And I'd make it a mission to find a Shinto shrine, those red gates are epic and hope for some really good scenery around said shrine. I know you were probably looking for advice for someone who'd been, but does someone who's fantasized about it for years count? #lolnope 

 

It's a fun art for me.  I'm big, and I was bigger when I started (6 foot and 250ish pounds) three years ago.  The entire concept of using a person's natural tipping points with anatomy and physiology amazes me.  It's hard to master, but that's partially it's allure for me.

 

When I started, it was a bit tricky.  I hadn't done anything particularly physical in years, but I had done a bit of fencing in college and the idea of spacing and movement with an opponent in mind was tucked in the back of my mind/muscle memory.  My dojo is really good about helping beginners become comfortable with falls and techniques, so I felt awkward, for sure, but never was treated as an impedence.  I will say I kind of lucked out though.  Since I was bigger, I was semi-forcibly given to a higher ranking senior member (10+ years experience, just a rank below black belt) because with my height and weight he was the only one who could comfortably work with me (he's 6'3" or so and ~240 himself - you don't have to be tiny in aikido, but it damned well helps).  So I got up to speed very quickly I feel.  Then again, I also was training 7-9 hours a week, even back then.

 

Anyway, it's fun.  If you can find a place go watch a class or two.  From the outside view it looks like a choreographed dance (and in some regards that is true), but when you work with a higher ranked person, you then realize that it's not a fake dance art that some people try to claim it to be.  Soft and fluid, yes.  But it's sometimes hard to see the soft when you get slammed on the mat with full force by a senior ranked member.

 

Try it! (And then visit the Monk's Guild.   Cuz we're awesome and like gifs.)

 

Wanna come to CSC on Friday night?

 

Friday night I will be in San Antonio.  Preferably drinking a margarita whilst on the Riverwalk.

 

But seriously, I feel like we should schedule a monthly "Lets lift at CSC" session or something.

 

 

You traitorous dog...

 

I thought I'd find you here...

 

I guess I'll follow you this time.  

 

Hey, I gave the warning last challenge.  And the doctor cleared me to lift.

 

If you wanted me to stay you should have answered my lifting questions.

[raptron]

Oh, boo. We definitely should make a monthly thing though!

[Teirin]

[Mistr]

You can't escape us that easily. Following you.

 

Go to the shrine at Iwama. That is the heart of aikido, while Hombu in Tokyo is the head.

[wildross]

subbing

[The Tin Man]

 

But seriously, I feel like we should schedule a monthly "Lets lift at CSC" session or something.

 

 

Agreed. Right now with my work schedule Fridays are the only day that works for me. But not this one, because running the BAA 5k in the morning and I am staying in JP.

[maigrey]

What is it with all the warrior invasions lately?

Oh hai

[wildross]

What is it with all the warrior invasions lately?

Oh hai

The call of the iron is hard to resist.

[TeaKwonDo]

Things to do in Japan: Gundam cafe, Gion, collect all the Dragon Balls...

[Urgan]

Things to do in Japan: Gundam cafe, Gion, collect all the Dragon Balls...

 

...and then compete in the World Martial Arts Tournament...

[Kishi]

...and then compete in the World Martial Arts Tournament...

 

...and then defeat some redneck dude using ansatsuken...

[RisenPhoenix]

I'm here!  I'm alive!  I'm currently running on 4 hours of sleep and work has seriously handed me a shit storm as soon as I walked in this morning.  As you can imagine, I feel just fantastic.

 

Vacation was nice, and too short.  Not inactive, exactly, but I certainly didn't stress too much.  Thursday was the most active day, when I went to the gym with the girlfriend and somehow was okay with following her crazy routines.  Lifting happened only once, which actually kinda screwed me - I managed to have my deadlifts and OHPs recorded, but not squats or my BP.  Which of everything, I really am more concerned about my squat, so I feel extra stupid for not just doing a few sets when I had the chance on Thursday and having her record them for me.  As for the OHP/DL videos, they are on the girlfriend's phone, so I have to wait for her to upload them to youtube before posting them here.  Clearly I was not thinking about this.

 

DL:

160# x6

200# x5

240# x3

260# x5

290# x5 (Mixed grip)

335# x5 (Mixed grip, 5+ set)

 

I was super pissed about this.  Everything felt terrible, like most of my lifting last week.  I want to blame it partially on the heavy cut I've been on, but my form looked super bad on the video, too.  I was apparently all out of sorts.  Add in the fact that the gym I was at had octagonal plates that didn't set down right, and I was so screwed.  Sigh.  Stupid.

 

OHP:

55# x5

70# x5

80# x3

90# x5

100# x5

115# x5 (5+ set)

 

And more annoyed.  Because I should be able to get more here.  Not many more, but more than the 5.  Ugh.

 

No actual accessory work like I normally would do.  Instead I jumped in to the routine the girlfriend and a friend of hers were in the middle of.  It involved some box jumps (32 or 36"?  I dunno.  Kinda just jumped up on it.), burpees, rowing, some crazy forearm stress exercise (which is STILL effecting my fingers several days later), and some other odds and ends.  And then after the gym did a bike ride for the first time in like, 20 years, and went for maybe 5 or 6 miles?  Maybe 7?  We didn't have map my run or anything on, so I have no idea how long it was.  We also were supposed to go for a run with my girlfriend's dog.  Crappy weather made that not happen.  I'm not saddened by this - too much cardio for my liking.

 

But that was all for actual workouts.

 

Friday we were stuck in a car mostly, but ended up hiking through some underground caverns (for a whole MILE.)  Saturday was walking all over San Antonio's Riverwalk.  Sunday was a drive back, and Monday was lounging before my flight home (minorly bummed that I didn't get to lift yesterday, but not heart broken).

 

So, today would be my normal lifting morning, but I'm going to lift on Thursday and Saturday instead.  Debating maybe switching the Day 1 (Squats+Bench) /Day 2 (DL/OHP) around because I feel I could record myself easier on Saturday than early Thursday morning.  But I'm not sure changing the program order is wise.  Thoughts, Warriors? (See, it's these types of questions that are the reason I'm here right now.)

 

Also I'm not allowed to weigh or measure myself for 2 weeks.  I ate a lot, very freely, while on vacation.  I'm sure some of this is water weight and will come down in a few days, but I want to make sure I don't freak myself out.  Also after having really crappy lifts last week I'm thinking I may attempt to do a refeed once a week.  Not quite sure.  I'll think on it for a bit and go from there.

 

Okay.  Back to the grind.  T-minus 30 days to Japan.  Gotta get rolling on that front, too.

[RisenPhoenix]

No lifting yesterday, but yesterday was the restart of my food logging.

 

According to MFP, I came in just under 2300 calories (2269).  This annoys me.  Not because I don't think it's low enough, but because I ate some crap that ballooned up my calorie count kind of needlessly.  I didn't need a cookie.  I didn't need a bunch of dried-fruit-and-sugar trail mix.  I DEFINITELY didn't need the Cadbury mini eggs (a particular weakness of mine).  Without all those, I would have been at ~1890 calories for the day.  Yea, I probably would have munched on something else, but 130 calories of dry roasted edamame is a lot smarter than 130 of sugar-laden trail mix.  And would have filled me up more.  Gah.  I'm going to blame post-vacation need for junk.  Going to try and stymy that going forward.  Protein was a bit low at 121 grams.  At 215# and a LBM of ~170, I should be aiming for at least 130-140 grams of protein per day.  Not terribly low, but I want to keep that more in the forefront of my mind, especially since this is the first semi-severe cut I've done while lifting at the same time.  My performance the past two weeks has been kind of crap, and I'm worried that it'll only get worse in the near future.  But I guess I'll see how 3+ week goes this week.

 

Today I'm currently sitting at 2147 calories, though this assumes I only eat what I have planned in MFP right now.  I'm assuming it'll be a bit higher as I munch on fruit at work, maybe some edamame.  But definitely should be well below the 2500 mark for today (which capping at 2500 is okay, since Stairs+aikido means I need a fair amount of fuel).

 

Also wrote a bit in my battle log about my Aikido and November Project thoughts.  Figured that would be the best way to keep the BL in my mind and not clog this thing up with non-warrior stuff you all might find dull.  But feel free to ask questions if you're curious here or there.  Dun matter to me.

[RisenPhoenix]

Pestered the girlfriend about uploading the videos.  I present them for critiques and feel again the need to state that these felt like crap. >.> <.< 
 
OHP @ 115#:

 

Deadlifts @ 335#:

 

Moar Deadlifts (Girlfriend broke the video into two segments because I reset my positioning pretty seriously half way through):

 

Ugh.  All so ugly. >.<

[Gainsdalf the Whey]

What is it with all the warrior invasions lately?

Oh hai

 

The call of the iron is hard to resist.

 

We're awesome, and clearly the most superior guild. Using our strength against us. Psh.

 

So, today would be my normal lifting morning, but I'm going to lift on Thursday and Saturday instead.  Debating maybe switching the Day 1 (Squats+Bench) /Day 2 (DL/OHP) around because I feel I could record myself easier on Saturday than early Thursday morning.  But I'm not sure changing the program order is wise.  Thoughts, Warriors? (See, it's these types of questions that are the reason I'm here right now.)

 

Order of lifts is often overblown. If you've got a reason to switch them around, do it. The second ones might suck a little more than usual, but the ones you now put first will be better. It's not going to hurt anything in the long run.

 

Pestered the girlfriend about uploading the videos.  I present them for critiques and feel again the need to state that these felt like crap. >.> <.< 

 

"The Girlfriend" (cracks me up tht this is how she's referenced) filmed them in the wrong orientation. Hence, I refuse to view them.

[RisenPhoenix]

We're awesome, and clearly the most superior guild. Using our strength against us. Psh.

 

Pretty sure the Monks are the most awesome.  We're just all Zen-humble about it.  So we'll let you keep on bragging to help sooth your egos.

 

Order of lifts is often overblown. If you've got a reason to switch them around, do it. The second ones might suck a little more than usual, but the ones you now put first will be better. It's not going to hurt anything in the long run.

 

Kinda what I figured, I've switched the orders around before in a day, just never flipped days.  Anyway, I ultimately decided to just keep doing what I was doing.  In retrospect, the fact my quads were crying because of November Project Stairs (Stadium sprint) it was probably a less-than-wise idea.

 

Said workout:

 

Cycle 2, 3+ week, Day 1

 

Bench Press:

85# x5

105# x5

125# x4

150# x3

170# x3

190# x4 (3+ set)

 

Meh.  Want more.  Compared to my last 3+ week this number of reps is pathetically small.  Sigh.

 

Squats:

100# x5

125# x5

150# x3 5 (was supposed to be 3, and accidentally did 5 as I was recording the set)

175# x3

200# x3

220# x3 (3+ set)

 

Meehhhhhhhh.  God my lifts sucked today for me.  Continuing the trend of everything feels awful for the past 2 weeks...  Last cycle I had 225# as the 1+ week weight and managed 4.  There is no reason I should get only three at 220.  Except for the cut.  I'm going to blame the cut.

 

Chin ups:

6, 4, 4, 5

 

Dumbbell Rear Laterals

10# x15

10# x15

10# x15

 

Still hate these with a passion.

 

Dumbbell BP:

40# x10

40# x10

40# x10

 

Felt a bit wobbly, but okay.  I really want to up this weight soon, but with this feeling meh I'm going to hold off another week.

 

Actually had enough mental energy to record my lifts this morning.  Required a bit of, uh, landscape rearrangement and co-opting some unused benches, but it was a fairly slow morning, so I'm okay with it.  Also as an aside I'm amazed how much more alert I am when I get 7-8 hours of sleep.  Too bad that mostly means I would have to get to bed by 9:30 most nights.  And that isn't going to happen soon (given I get home around 7:30-8 most nights without dinner in me).

 

Bench Press @ 190

 

I should have recorded multiple sets at different angles, but I can only do so much at 6:30 in the morning while trying to lift heavy things AND stay motivated when I feel like crap.

 

Three sets of squats videos, since I'm most concerned with my squat, as it's my worst lift.  Also a bit far away, and only one angle.  Again, could only do so much.  Tell me better angles to get and I'll do my best next time to get them.

 

Squat @ 150

 

Squat @ 200 & 220

See below

 

I could probably get a little lower on my squat depth.  But my mobility is kinda crap.  But I should get lower.  No excuses.  Maybe I should alter my current program for now to emphasize form, mobility, and volume over weight while on a cut.  Dunno.  That probably would have been wiser.  We'll see how the end of this cycle goes and then reevaluate when I get back from Japan.

 

Food yesterday was mostly solid.  Kinda had another cookie, but only one... and a half.  But it's my favorite cookie we get in the office, so I'm not feeling too bad about it.  More importantly I managed to keep it under 2300 calories and still managed ~170g of protein, so I'm pretty happy there.  Also amazed how little I ate.  Tuesdays and Wednesdays I have been eating 2,800-3,000 calories recently (because they are my heaviest workout days), so that's a huge drop off for me.

 

Today is looking fairly solid for food.  Partially because the office snacks have dwindled and the guy who bought them this week didn't do a good job.  Hoarding pieces of fruit at my desk to hold me over for today and tomorrow, though.

[RisenPhoenix]

Can we only embed two videos per post?  EDIT - apparently the case.

 

Squat @ 200

 

Squat @ 220

[RisenPhoenix]

Annnnd Rest day today.

 

But full disclosure for food yesterday can be summed up in one word:  Whoops.

 

*ahem*

 

Logged 2,650 calories into MFP yesterday.  Mostly because of snacking.  Okay, not mostly because of snacking.  Mostly because I might have had Cadbury mini eggs.  Damn, those things are my weakness.  And since 24 eggs are 360 calories.... yea.  And I found some plantain chips that I snacked on, which were another mostly-empty 140 calories.  Plus, uh, another cookie at work.  Yea.  Not well behaved last night.

 

I blame video games.  I started playing Terraria not too long ago (behind the curve, I know), but holy hell I'm addicted to the game.  I seriously lose time, and I haven't had that happen in ages with a game.  It seems to hit both my exploring-and-building urges, and is simple enough that I don't over think those concepts.  Not only that I can keep looking at maps and convince myself to go to "One more Cavern" or build "One more room" and then.... it extends.  I really should play that game with a timer....

 

Anyway.  Time to get back to work.

[raptron]

Carbs ain't emptyyyy.

 

And yeah, those explorer style games get out of hand quickly, haha. But they're fuuun!

[Gainsdalf the Whey]

mini-eggs are mine too. Wifey and I killed a whole bag in one night last week.

 

I miss playing video games...

[RisenPhoenix]

Carbs ain't emptyyyy.

 

And yeah, those explorer style games get out of hand quickly, haha. But they're fuuun!

 

Yea, carb's aren't empty.  But 500 calories of them from snacking and not fueling a performance is kinda empty.  Empty snacking behavior.  Delicious, empty behavior.

 

Seriously.  And I've been keeping my eye on No Man's Sky for PS4 for a while now.  Pretty sure no one will see me when that game finally is released.

 

mini-eggs are mine too. Wifey and I killed a whole bag in one night last week.

 

I miss playing video games...

 

Yea, I don't share my mini-eggs.  I've devoured whole bags in one sitting.  My parents still make up Easter baskets for me and my brother, and these days they are more or less a bag or two of the mini-eggs.

 

What, small human taking up too much of your time or something?   All your fault for creating something that adorable.

 

In the mean time, any comments on my damn videos there, Gains?