Part 1: From Dark Helmet to Darth Oramac

[Oramac]

I'm back!!  And after my last "challenge", I learned quite a bit, but I feel a lot more like Dark Helmet than I'd like.  

 

 

So this time I'm resetting, and revitalizing, and re-something-ing.  Yea.  Don't question it.  

 

Also, All my challenges for the rest of the year are going to be Star Wars themed.  Because Episode VII comes out in just 7 short months, and I AM EXCITED!!!!!  I even took that Friday off work just to see the midnight showing Thursday night.  

 

Without further ado: 

 

The Transformation of Dark Helmet to Darth Oramac!

 

Taking lessons from the best.

 

Goal #1: Radar!

 

I always drink coffee when I watch radar!

 

A true Sith knows exactly what he's eating.  I'll be going to 100% tracking during week 1 to establish a baseline, and at least 2 days per week for weeks 2-6.  Preferably one lifting day and one off-day. 

 

Goal #2: The Schwartz!

 

A Sith knows how to..........handle it.  

 

I must do at least 30 minutes of lightsaber training, at least one day per week (most likely on Tuesdays).  

 

Goal #3: Lug the luggage!

 

That's the stupidest password I've ever heard!

 

A Sith can lift all the things.  Since I don't have the Force, this Sith needs to use his muscles.  I've gotten bored with the SL5x5 program recently, and have a hard time getting into the gym because of it.  So.......I'm switching it up.  For this challenge and the next, I'm trying 2 new lifting regimens.  This challenge I'll be doing the 20-rep squat program, and next challenge, I'll be using the Bajheera Games and Gainz program.  

 

20-rep squat is here.  My estimated 5RM is 163 pounds, so I'll be starting at 70 pounds (which seems Ludicrously Low, but hopefully we can change that by getting Gains at Ludicrous Speed)

 

[shaar]

Oh jeez, he's gone full plaid!!

 

That 20 rep squat sounds brutal.  I did note that while I was reading the article there was a poll on the side that asked me whether I'd vomited during a workout or not.  (I clicked 'no'.)

 

Subbed to see you CLOBBER SOME GOALS!

[Oramac]

Haha.  Yea I noticed that survey too.......   I said no as well, and I'd certainly hope I can keep it that way! 

[Kyellan]

Glad to have you back with us for this round! =)

[BlackTezca]

So you're doing a REAL challenge this time eh?  I gotta I'm loving theme!

 

 

TRACK ALL THE THINGS!  LIFT ALL THE THINGS!  BE AWESOME

 

MAY THE SCHWARTZ BE WITH YOU!!!

[Kishi]

High rep totally counts and can be a great shake up.

 

Swing that saber, sith!

[ladylydia]

subbed

[Stronkey Kong]

 

When I was young, like 4 or 5, I could not tell the difference between Star Wars and Spaceballs, the two were so intertwined with my youth.

[Stonie]

That article on squats scared me slightly - You sir, are a brave man!

 

YAY! Star wars! Excited I am.

[Oramac]

That article on squats scared me slightly - You sir, are a brave man!

 

YAY! Star wars! Excited I am.

 

Honestly, the hardest part for me has always been getting to the gym.  Once I'm there I can usually force myself to keep going.  Though I am looking forward to the challenge of this squat plan.  

[Thrillho]

Darth Oramac, The Flamethrower!

 

The kids love this one...

[jcsimmons]

subbed for star wars and space balls!!!

[DarK_RaideR]

A proper lightsaber training routine? Please, do elaborate...

[Oramac]

Sorry for the late reply.  I was a little under the weather yesterday.  

 

Yes!  The Terra Prime Lightsaber Academy is what I follow.  It's based on Chinese, Japanese, European, and American sword styles.  

[Oramac]

All right, so tomorrow is the official start of the Challenge.  But today is when I batch cooked all my lunches for the week.  So here's the tracking for those lunches at least.

 

NerdFitness Chicken Stir-Fry with rice.

 

Chicken: 1.78 pounds

Veggies: ~1 pound

Rice: 1.5 cups

Teriyaki sauce

 

Per Meal totals:

 

Calories: 459.64

Carbs: 64.35g

Protein: 43.076g

Fat: 10.68g

 

 

I'll be keeping track of the other food I eat starting tomorrow too.  

[Kishi]

Ooh, stir fry. Sounds awesome. Probably the best way to batch-cook.

[shaar]

Ah yes, the Sunday Batch Cook Day... I too was on that train today!  (Choo choo~)

[Kyellan]

Looking forward to when school stops eating my weekends, so that I can batch-cook good eats for the week again! =)

[BlackTezca]

Man stir fry just sounds delicious.   Awesome batch lunch!

[RisenPhoenix]

And here I thought I'd have to comb the desert to find you.

 

[Cheechoe]

WOOOHOOO DARTH ORAMAC!!

 

 

I'll be watching you!

 

 

[Oramac]

Thanks for all the encouragement everyone!!

 

So, Day 1 of the 20-Rep Squat Challenge.  I'll write it out, in order, and put my thoughts at the bottom in a TL;DR.

 

Breakfast:

 

1 Apple: 95 calories; .3g fat; 25g carbs; .5g protein.

 

Lunch:

 

NF Chicken Stir-Fry with Rice: Calories: 459.64; Carbs: 64.35g; Protein: 43.076g; Fat: 10.68g

 

Snack: 

 

1 XS Energy Drink, Summit Blast flavor: 12 calories; 0g fat; 1g carbs; 2g protein.

 

Gym:

 

My official theme is Star Wars, but I have a new unofficial Gym Theme:

 

 

Squats: 1 warmup set of 10 bodyweight;  1 set of 20 @ 70 pounds

 

Pullovers: 1 set of 20 at 25 pounds

 

Straight-Leg Deadlift: 1 set of 15 at 135 pounds

 

Pullovers: 1 set of 20 at 25 pounds

 

Bench Press: 3 sets of 10 at 135 pounds.  [i actually did 5 sets here.  I owed myself 6 reps from the second 2 sets, and for punishment I added two more reps.]

 

Bent Over Row: 1 set at 95; 2 sets at 75.  [it was readily apparent that 95 pounds wasn't gonna happen for sets 2-3.  So I'm going to back off and stick at 75, at least for now.]

 

Military Press: 3 sets of 12 reps at 75 pounds.  [i feel like a pansy.  I know it was the end of my workout, and I was tired, but I really feel like I ought to be able to do 95 here.]

 

Dinner:

 

1 Protein Shake: 2 cups milk and 1 scoop Nutrilite Chocolate Whey Protein Powder: 410 calories; 11g Fat; 33g Carbs; 42g Protein

 

3 Chicken/cheese Quesadillas (total for all 3): 1425 Calories; 67.5g Fat; 139.5g Carb; 55.5g Protein.

 

Daily total consumed:  2401.64 Calories; 89.48g Fat; 262.85g Carbs; 143.07g Protein

 

So there it is!  20-Rep Squat Day 1 is in the books!

 

TL;DR:  I actually feel this workout more in my upper body than lower.  That said, I'm starting at roughly 60% of my 5RM for squats, and I can definitely tell that the squats are going to get much harderer pretty quick.  Overall, I'm happy with this choice of workout so far.  

 

EDIT: I have no idea what those food totals actually mean.  Haha.  If anyone smarter than I wants to weigh in (very punny), I'm all ears! 

[Kishi]

I mean, it doesn't look bad. If you're doing this over the long haul then it'll be a while before you can tell if this particular macro arrangement works for you or not.

 

So... it doesn't mean anything. Yet.

 

Training sounds like it was tough. Mastering 20 reps of a move will definitely make you stronger for sure. Can't wait to see how this goes.

[Stonie]

Very nice workout! I don't know enough about macros to help you out with that, but what you ate looks tasty, if that helps?

 

Also, very soon you will be straight-leg DL-ing and pressing my entire bodyweight. xD Impressed I am. 

[Kyellan]

Lookin' good, man! Like the others, I have no real idea what the numbers mean, but I think Kishi has it right. You've got to figure out what works for you, and the only way to figure that out is to do it and tweak if something isn't working.

 

However, if you need a quick data visualization, here you go! The percentages are probably good to have if an app hasn't given them to you already.