Sam Ashen the Chisel

[Sam Ashen]

Hello everybody and welcome to my Challenge Thread.  This is my third Challenge and my second Challenge as a Warrior.  We dropped a little bit of weight in the last Challenge and got exactly to the goal weight.  However, in further reading, I found out that I am at the point where I should be starting a cut, not finishing.

 

Therefore, this thread is about leaning out.  Hence the title:  Sam Ashen the Chisel!

 

Here are my current stats, along with mid-term goals: (Format: Stat / Goal units)

Age: 42 / 43 Earth years

Height: 177 / 177 cm

Weight: 86 / 82 kg

Waist: 86 / 79 cm

Neck: 39 / 40 cm

TM Bodyfat: 16.5 / 9.8 Percent

TM Fat Mass: 14.2 / 8.0 kg

 

By mid-term goal, I mean beyond the 6-week Challenge Cycle, but within the next year.  As time goes on and goals are met and circumstances change, these goals will be adjusted.  I plan to revisit them once per Challenge Cycle.

 

TM means tape measure.  It is what I have the easiest access too.  For comparison, I had a skin-fold measurement a few weeks ago and an in-body measurement.  The skin-fold measurement came it at 17.0% and In-Body came in at 18.0%.  So the numbers are consistent.  The main thing is to get the waist measurement down a bit and see how it affects performance.

 

Here are my mid-term strength goals:  (Format: 1RM / Goal (3RM / 5RM) units)

Squat: 134 / 148 (134 / 125) kg

Bench Press: 102 / 111 (100 / 95) kg

Deadlift: 184 / 202 (182 / 173) kg

 

Snatch: ??? / 61 kg

Clean and Jerk: ??? / 84 kg

 

The increases in the power lifts are based on a 10% gain over my current PRs.  The new 3RM is based on 90% and the new 5RM is based on 85% as a reference to suggest that we are getting close.  Goals in the Olympic Lifts are based on 100% of current Push-Press PR and approximately 75% of current Push-Press PR.

 

Here are the goals of the current Challenge:

 

1. Leveling the Diet:

A. Keep tracking the macros daily.  It has been working!

B. Keep prepping the next day.  Eggs are my friends!

C. Six Days on target.  One Day off!

D. One boxed-meal per week for supper.  Five per week for lunch.  5 Balance Bars.  We have to work with it.  Sorry.

E. Evaluate once per week, on Friday.  This determines what I can on on Saturday!

F. Weigh-in on Saturday morning.

G.  Try 3 new Recipes.  Slowing down just a little.

 

2. Make those weights move!

A. Work through Back Squat, Front Squat, Bench Press, Rowing, Overhead Press, and Deadlifts once per week.

B. Work a 10 to 12-Rep Volume cycle once per week.

C. Work a 3 to 5-Rep Intensity cycle once per week.

D. Practice the Olympic Lifts once per week.

E. Don't forget to stretch and roll!

 

3. Try not to get Brutally Killed Out there!

A. 100 Burpees per day.  Record time.  PR is 9:24 <------The Gauntlet!

B. Try 3 new body-weight HIIT routines.

C. Fran pwned me.  I demand a re-match!  Time 10:48; Pull-ups were terrible.

D. The floor is open:  Give me a Cross-fit WOD to try!

 

4. The Scouts Miss me!

A. One run per week, 5000m or more.

B. 5k run on June 27.  Last year's time was 28:36.

 

5. Putting the "Nerd" back into "Nerd Fitness!"

A. See 3 new movies.

B. Play one computer game from start to finish.

C. Play one Fighting Fantasy Gamebook.

 

Other physical goals, not listed in this Challenge: (Currently optional, but listed)

A. Learn how to do a Muscle-up.

B. Learn how to do a Hand-Stand Push-Up.

C. Learn how to do Pistol Squats.

 

Other goals not listed, but here for reminder. (Currently optional, but listed.)

A. Clean the house.  Keep up with maintenance.

B. Upgrade the Armor!

C. Download Tapatalk on my phone!

 

And smack in the middle of this 6-Week Challenge Cycle, I have a trip planned:  In early July, I am spending a week or so in Calgary and catching the Stampede!  I will also plan a couple of excursions.  One of them will be to Yellowknife and I will get to experience the near-arctic in the summertime.  I am sure all of this will be very exciting.

 

So this means this Challenge has 32 days!  I will get the 5k run in, then have a few days to do some work.  Then I am doing lots of flying.  I will definitely lose a few days.  When I get back, there will be only one week remaining in the Challenge.

 

I am up for suggestions what to do with the ten days of travelling.  Body-weight work can be done.  Weights would be subject to gym access.  The other fun part will be quite like enjoying fair food.  I wonder how much weight I will gain on the trip.

 

Based on this, I might just start a week early.

 

No theme yet.  Sorry about that.

 

It looks like a lot.  I am just wordy.  Substance is to be determined.

 

Pictures will be taken on Saturday.

 

EDIT:  100 Burpees for time.  Got 9:06.  DING! PR

[wildross]

burpees...ouch.  I saw that on a license plate the other day "BURPEES".  I assume the owner is a trainer.

[Trewest]

Your burpee count makes me cry.

[JamesCoombs]

 

It looks like a lot.  I am just wordy.  Substance is to be determined.

 

Pictures will be taken on Saturday.

 

EDIT:  100 Burpees for time.  Got 9:06.  DING! PR

 

 

You're right it looks like a lot. My eyes were glazing over as I read, but hey, reach for the stars and the moon Its a good place to be.

 

And congratulations on the 100 burpees That's pretty sick.

[miss_marissa]

You have very lofty goals. Tuning in...

 

Might I add that the thing that is going to get you 80% of the way to your weight and body fat goals is dialing in on your nutrition. Cooking is your friend.

[shaar]

So I'm in Lowes last night in the gardening section, and turn the corner, to see THIS staring at me...

 

 

I got the sweats for a second.  And I'd totally forgotten that Burpee is a brand of plant seed.............

 

SUBBED!

[Sam Ashen]

You have very lofty goals. Tuning in...

 

Might I add that the thing that is going to get you 80% of the way to your weight and body fat goals is dialing in on your nutrition. Cooking is your friend.

 

I cannot even argue against this!

 

I did put nutrition at the top of the list!  However, in my haste to type up a Challenge, I forgot to mention anything about setting goals for macros.  There will be some looking ahead to see what days will be messed up in the coming week.  That will affect my off day.  I also figured it would be easier to figure out how to eat clean while cutting than how to eat clean while bulking.

 

I also get the impression that I would get more help if I gave a report once per week:  Weight before.  Weight after.  Total macros.  Stuff consumed.  I should be able to figure this out on an Excel spreadsheet.

 

 

You're right it looks like a lot. My eyes were glazing over as I read, but hey, reach for the stars and the moon Its a good place to be.

 

And congratulations on the 100 burpees That's pretty sick.

 

Thanks!  Normally I try to hide my wordiness in spoilers to make my posts appear shorter.

 

 

burpees...ouch.  I saw that on a license plate the other day "BURPEES".  I assume the owner is a trainer.

 

It was the only big HIIT I could think of.

 

Your burpee count makes me cry.

 

I got the sweats for a second.  And I'd totally forgotten that Burpee is a brand of plant seed.............

 

It is also a reminder of the fun times we had in X-COM shooting up all those aliens!

 

About the schedule......  It looks like I have to fit in 1 Run, 1 Ruck, 1 Olympic, 1 Volume with the lifts I mentioned, and 1 Intensity with the lifts I mentioned.  I do not think I can fit 1 Volume day and 1 Intensity day for six major lifts.  Add to that 1 Evaluation and 1 Story Telling day and I have a full week!

 

As for computer games, I have an easy time starting and a very difficult time finishing because I tend towards perfectionism.  I am thinking about starting very simple and very old.  It is a sandbox explore the galaxy space opera and I am going to guess very few of you if any have heard of it.  I already know how to finish the game and it does not take that many hours of playing.  Room for 5 or 6 if you want characters named after you and be included in the AAR.

[Br0din]

[Everstorm]

Twenty-one goals in thirty-two days, because why not?

[Trewest]

It is also a reminder of the fun times we had in X-COM shooting up all those aliens!

Looking at how fast you do burpees, I realize how SLOW mine are. Gotta work on that!

[Stronkey Kong]

[Sam Ashen]

Going at it a little bit early.

 

Wednesday.  Work the bench press back in.

 

Bench Press:

1x20x20 kg empty bar

2x12x30 kg

1x12x39 kg

1x12x43 kg

1x12x52 kg

5x10x57 kg

 

Bent-Over Row:

1x10x30 kg

1x10x39 kg

1x10x52 kg

5x10x57 kg

 

Front Squat:

1x5x57 kg

1x5x70 kg

1x3x80 kg

1x3x84 kg

1x3x89 kg

1x3x93 kg

 

Score for today:

2915 Calories

254 Carbs / 89 Sugar

128 Fat

208 Protein

 

Coming up.  Burpees.  What was I thinking when I signed up for this?

100 Burpees.  9:28.

75 Burpees at 7:00.

60 Burpees at 5:00.

 

I dreaded this run.  I have no idea where the hump is.

 

Total Burpees:  200 / 5500 - Should I make this a big epic boss and have him at 5300 / 5500 hit points and we see who dies first?  What should we name this boss?  My World of Warcraft stories were so long ago!  Maybe I will come up with a name once I get around to putting a theme to this Challenge.

 

Eggs are boiled.  Just need to stretch then go to bed.

 

Comments so far:

The front squats might not get an intensity cycle since I do them without a squat rack.  I clean the weight then start squatting.  The RPE at 3x93 kg was too low to count as an intensity set.  I might work in intensity by going AMRAP with a weight I feel confident cleaning.

 

The bench press is still being re-habbed.  I will find out how my shoulder is taking it tomorrow.  I did work in some mobility work before doing the bench press.  The rows were done with the same weight as the bench press.  I should be able to progress that weight faster.

 

This is a week or so before the Challenge officially starts.

[Sam Ashen]

Looking at how fast you do burpees, I realize how SLOW mine are. Gotta work on that!

 

Hmm.  Thinking.  How many can you do at a time?

 

Have you tried EMOM Burpees?  I started when the X-COM Challenge was issued and worked with sets of ten.  Hit the timer.  Hit the deck.  Do 10 Burpees.  Wait for the timer to reach one minute.  Do another 10.  Each minute.  Another 10.  First time, I quit at 80.  The next day I tried E2MOM.  Same thing.  Every second minute.

 

The Every Minute forces you to work with a cumulative fatigue.  It also forces you to get to work at a specific time instead of rest some more.

 

Something I am trying to figure out:  How some people get this time under 5 minutes.  Last time I checked, it takes me a little over a minute to get 20 in.  So that is 3 seconds per Burpee.  100 would be 300 seconds, or 5 minutes.  Maybe I need to improve the efficiency of my technique.

[Sam Ashen]

B. Play one computer game from start to finish.

 

I am going to humbly ask for some assistance on this one.  I try my best to be creative with names and stuff - and go with a theme.  Here is what I am looking for:

 

A Spaceship.

6 or 7 Crew Members, 3 Human, 2 Bug-Like, 1 Reptilian, and 1 Plant-like, in case that helps.

 

So far I have one name:  Hans Swollo.  I will sleep on it and try to come up with more.

 

EDIT:  Up to 3 to 5 Names.  Almost got the ship named.  Just 2 more, maybe.  Really boring meeting.

EDIT2: I think I got it!  Maybe start it tomorrow!  

[Trewest]

Hmm.  Thinking.  How many can you do at a time?

 

Have you tried EMOM Burpees?  I started when the X-COM Challenge was issued and worked with sets of ten.  Hit the timer.  Hit the deck.  Do 10 Burpees.  Wait for the timer to reach one minute.  Do another 10.  Each minute.  Another 10.  First time, I quit at 80.  The next day I tried E2MOM.  Same thing.  Every second minute.

 

The Every Minute forces you to work with a cumulative fatigue.  It also forces you to get to work at a specific time instead of rest some more.

 

Something I am trying to figure out:  How some people get this time under 5 minutes.  Last time I checked, it takes me a little over a minute to get 20 in.  So that is 3 seconds per Burpee.  100 would be 300 seconds, or 5 minutes.  Maybe I need to improve the efficiency of my technique.

 

You might be onto something there. I think part of it is residual 'I'm lazy and these are hard' floating around my brain. When I do them for hte challenges like XCOM, I inevitably churn out a lot more in a hurry than I think I actually can do. Or would do if it was just for my own sake. This EMOM or even E2MOM might be just the kick in the ass I need...

 THANKS!

[Drazen]

100 burpees per day??  not sure my shoulders can handle that kind of pushing volume

[Br0din]

100 burpees per day??  not sure my shoulders can handle that kind of pushing volume

 

You get used to it.  I used to do more pushups that that on a daily basis in the Army and I was no where near the higher end of physical studliness of some of the other people I knew.

 

Just do it, be awesomer.  

[Sam Ashen]

100 burpees per day??  not sure my shoulders can handle that kind of pushing volume

 

Okay.  I cheat a little bit.  Here is a reference I found in an open PvP in this Forum.

 

 

 

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards

Burpee

At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete's fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Nothing seems to be mentioned about a push-up or a plank position.  Just go from having the chest and hips in contact with the floor to tagging an object 15 cm above standing (not tip-toes) fingertip reach.

 

So from the bottom position, I just have to push the shoulders up and arch the back a little bit, then push up at the hips and pull the legs up, then jump and touch with both hands.  To go down, I try to hit the floor as quickly as I can.  Basically, we are taking out steps in the middle because the reference says nothing about them.

 

I still have no idea how people get this under five minutes.

 

 

You get used to it.  I used to do more pushups that that on a daily basis in the Army and I was no where near the higher end of physical studliness of some of the other people I knew.

 

Just do it, be awesomer.  

 

It is, as they say, my funeral.

 

EDIT:  Just looked at this guy doing it.

 

It looks like from the ground, he is driving the hips up first.

 

EDIT2:  From reading stuff on the internet, they say just do 100 in a row.  Don't take breaks because they will not help.  Just get through it.

[msuroo]

Subbed and stuff

Sent from my iPhone using Tapatalk

[imadork]

following cause I <3 burpees  

[Sam Ashen]

Subbed and stuff

 

Thanks!  Somebody to hold me accountable to work on form for the Olympic Lifts.  My plan is to work on it Saturdays.  It will involve:

High Hang Snatches in sets of 3.

Overhead Squats in sets of 5 or 10.

High Hang Clean and Jerk in sets of 3.

Front Squats in sets of 5 or 10.

 

You have been to my Form Check thread for Olympic lifts.  I will post another video sometime during this Challenge cycle to see if I am getting any better at it.

--------------------

 

Exercise Log is in.  Food log is.  Uh.  Still tallying. in.

 

 

Thrusday.

 

25 Pull-ups AFSAP, 4 Sets, 10, 6, 5, 4

 

Squats:

1x10x20 kg empty bar

1x10x61 kg

1x5x84 kg

1x5x102 kg

5x5x111 kg

 

First set, last two reps, my buddy was wondering what happened.  Some knee caving.  Some squat morning.  I decided to keep the weight for the next four sets and it got better.  Fifth set was the best.  Last rep hung out there in the sticking point to recruit everything.

 

Red lights if the weight stops moving up because some judges might say it went down?  Otherwise, I thought that was my best rep in a long time.

 

Tire flips.

2x16 Small Tire

2x6 Medium Tire all full of water.

 

Score for today:

3364 Calories - Ya right

267 Carbs / 80 Sugar

180 Fat

178 Protein

 

MFP says I burned more calories walking 75 minutes than lifting 75 minutes.

 

Okay.  I met up with somebody after gym.  He needed a key to get inside a building and we went to a burger joint for dinner.  I got a huge burger and a huge plate of poutine.  (I will let you google it, or let Trewest enlighten the rest of you, or say what it is in a day or so.)

 

Imagine three things to make French fries even more unhealthy and you might have a good guess.

 

So diet wise, this week is an epic fail.  Saturday was big.  Monday was bigger.  Thursday was huge.  First weigh-in Saturday morning.

 

On MFP, I used the closest equivalents I could think of because I could not find the exact items.  I still stink at counting calories, so I think I under-estimated the count.

 

following cause I <3 burpees

 

Thanks for the extra motivation.  

 

Okay.  Take a long walk.  Do 100 Burpees when I get back.  Take it easy tonight.  Figure it out tomorrow.

 

EDIT:  Added calorie count.  Still think I got it too low.

 

100 Burpees.  9:51.  They felt sluggish as hell.  Eventually decided on a 10 per minute pace.  Went with a hand clap instead of a ceiling touch.

 

Pretty late tonight.  Still need to boil eggs and stretch.  Messed up schedule tomorrow.  I have not decided how to handle it.  Morning appointment.  Then go to work.  I guess I leave everything in the fridge at home then bring it to work.

[Trewest]

Okay.  I met up with somebody after gym.  He needed a key to get inside a building and we went to a burger joint for dinner.  I got a huge burger and a huge plate of poutine.  (I will let you google it, or let Trewest enlighten the rest of you, or say what it is in a day or so.)

 

 

French Fries. Cheese Curds. Gravy. DELICIOUSNESS.

[CourtnieMarie]

i love poutine! though they don't it well around here and rarely with actual cheese curds. nommmmmmmmmms

[Sam Ashen]

Various subjects:

 

Poutine - The one I got also had bacon on top of it.  I did a reverse-substitution in the morning to finish it off.  PB Sandwich and Nuts out.  Poutine in.  Done.  This week was a fatasstrophy!  We will figure out the rest tomorrow morning.

 

Burpees - Did I count posts in this thread discussing Burpees?  I guess I should tag this thread for Burpees.  (Um.  How do I tag it again?  EDIT:  Yay!  Got it!)

 

Work - My next project finally rolled in.  The trailer had 14 axles.

 

Today is a rest day, but I will type in more later on tonight.  I should have a chance to start my silly game.  I have the ship and all crew members named and themed!  

[Sam Ashen]

Made this a new post instead of editing the last one.

 

Friday.  Rest day.

 

3217 Calories

299 Carbs / 75 Sugar

141 Fat

189 Protein

-----------------------------

Weekly average:

3353 Calories

294 Carbs / 119 Sugar

168 Fat

191 Protein

 

Assuming I was not lying to MFP, this should keep me steady, plus or minus water and poop.

 

EDIT:  100 Burpees.  8:35.  DING! PR!!!

 

This is with the hop and clap, not with the touch the ceiling every time.  So not competition legal, but it is a benchmark.  Once again, I was dreading this run.  I was feeling tired and hungry even though I ate well.  The squats last night gave me hamstring DOMS - Most likely that was because put so many (10) days between heavy squats.