Clanging Irons

[doc_apoo]

Ooooooh man.  My first 6 week challenge.  I'm like a puppy that is all excited because of the stick and throw the stick and oops I peed myself.  All the options in the world of fitness are open to me.  I could base jump, rock climb, cross-fit, do earth push-downs, and even... run? 

 

Nah, I think I'll just lift heavy things.

 

Main quest:

 

Improve my working set in all four of the powerlifting exercises that I do by 30%. 

 

That's right, I want to be lifting one-third more weight than what I'm lifting now.

 

So here's how the numbers break down right now:

 

Deadlift:  315lbs

Benchpress:  225lbs

Sqwaaaaaaat: 275lbs

Overhead press: 145lbs

 

So that means these are the actual weight gainz that I'll have to hit in 6 weeks (These weights are rounded up):

 

Deadlift: 95lbs

Benchpress:  68lbs

Sqwaaaaaaat:  83lbs

OHP:  44 lbs.

 

And that means the grand total is:

 

DL: 407lbs  450lbs

BP: 293lbs

Sqwaaaaaat:  358lbs 375lbs

OHP:  199lbs

 

Obviously, those are weird weights.  The goal is to lift at least that much with a margin of error of 5 lbs either direction.  I think I learned that in statistics.  Or on Bill Nye the Science Guy, which is on Netflix.

 

Side quest:

Run at least twice a week.  I don't care if it's around the block or sprints or for ten miles, I will run at least twice a week.  Even though I'm an American and let's face it, these colors don't run.  Gross, cardio. 

 

Life quest:

As I'm not going to school, it's weird not having a thing to do in the afternoon.  I used to have a vlog on YouTube.  I think... I think I'm going to start back up.  I'm funny.  And handsome.  And loquacious.  And humble.  All the good things, really. 

 

Methodology:

I'm going to keep doing what I do.  I meal prep already, I eat plenty of calories and I lift heavy 4 times a week.  I'll have to add another light lifting day to keep myself filled with precious blood, and I'll need to be better on the weekends.  Even though pizza is my spirit animal.  It's just going to be a grind all the way up, no big jumps, no rushing.  I don't want to come up lame and then the farmer comes and shoots me and makes me into glue. 

 

That would harsh my mellow.

 

Motivation:

Sick gainz.

 

Seriously, I've never been really in shape.  Even during my military career, I was focused more on being a good medic than physical fitness.  While I passed everything, I never excelled physically.  I want to change that before I exit out of this wacky place.  I want to be able to bench press people.  I also want my darling, beautiful baby girl to look at Dad and see him as strong, not flubby.  I might also have a wedding to go to that will be filled with friends that haven't seen me in a few years.  That might have something to do with it.  Maybe.

 

Nah.

 

Grades:

Main quest:

30%- A+

25-29%- A

20-24%- B

15-19%- C

10-14%- D

>10%- F

Side quest:

Pass/Fail

Life quest:

Seeing me?  Everyone wins.

 

Let's get silly.

[Starlite]

Lift the heavy things! Move the heavy things! Put down the heavy things! \o/

 

Best of luck!

[ninjakitten]

Side quest:

Run at least twice a week.  I don't care if it's around the block or sprints or for ten miles, I will run at least twice a week.  Even though I'm an American and let's face it, these colors don't run.  Gross, cardio. 

 

 

I couldn't stop laughing, thank you so much. The first time I had ever been in America was during a stundent exchange and the odd Europeans walked to some place and the next day some super worried neighbour asked me if the car was broken. Good times...  

 

I'm sure you'll have a great time. (And that motivation part is pretty good.) Can't wait for some updates. 

[doc_apoo]

Day one:  Stuck behind an office chair.  Luckily, there are 5 gyms that I can go to after work.  Unluckily, I have to go after work.  This is getting off to a great start.  At least after one meal I'm still on track with my diet.

[Blaidd]

you're humble, for sure, and definitely funny. LOL

 

You might notice that someone has added a tag to your post.  This is not to box you into a corner but rather because your goals or lifestyle have links to the guild you've been tagged and we'd like to bring you to the attention of one of their guild ambassadors. These ambassadors will be able to offer you advice, encouragement and support on your goals.  You don't even have to wait around for them to come introduce themselves to you, you are more than welcome to pop into the Warriors' board and introduce yourself to the guildies there. I am also around to answer any questions that you might have so do not hesitate to PM me.

 

Good Luck with your challenge

AB xx

[doc_apoo]

One week down.  I'm going to try to push past the fact that I'm stuck at work today and bring that comedy hot fire to the page. 

 

 

That's how I felt all week with the barbell.

 

I smashed some sick gainz out of in the church of iron and it felt good.  I can feel myself getting stronger and when I tweaked my form in a few of my lifts, it all fell into place.  I was able to go to the gym, I used chalk for the first time and my, what a difference.

 

I added a bit more weight to all of my lifts this week as I'm pushing past the mental barriers that something is "heavy".  Neutron stars are heavy.  Black holes are heavy.  Planets are heavy.  Barbells?  Easy peezy.  I'm not going to put the exact weights that I lifted because you can find that information at my daily battle log which is also really funny.  This will be a weekly wrap up, a general impression of how I'm doing in the six week challenge.

 

Like how I suck at cardio.

 

 

I try.  I really do.  I put on running shoes and look outside and think, "hey guy; let's go for a run!"  And then my brain says to my brain, "you're stupid and we aren't.  Let's go lift some heavy stuff".  "No, other brain, we can't lift heavy stuff.  If we lift too many heavy things then we won't be able to lift at all".  "Well, I'm not running so suck it".  "Ok, then just stretch".  "Cool". 

 

So I just do shoulder and hip mobs like a boss.

 

I did walk to the store with my daughter strapped to my front.  30 minutes of walking counts, I think.  I also went swimming for a bit, so that's two!  Two cardios!  It fit my macros, I'll count it up on the big board.  A pass for this week.

 

No new YouTube videos this week, it was my daughters' first birthday and I am playing host to all the grandparents and I love them all and want to run screaming from the house and never look back. 

 

 

But I don't, and she had a great party and everyone was happy and now I'm kind of glad to be at work.

 

See you suckers next week!

[doc_apoo]

WEEEEK TWOOOOOO!

 

 

 

As you may or may not have noticed, I have hit two of my main quest goals.  I have deadlifted 405lbs and squatted 375lbs, both of which were within the 5lbs variance I set.  SO, seeing as I reached those goals at the very beginning, I set them a little further.  Because you gotta be the very best, like no one ever was.

 

 

The bench and overhead press have stalled.  I'm still working on them.  I don't wanna talk about it.  It's frustrating.

 

It was also my daughter's first birthday this weekend and therefore I had all the family in town.  Not a whole lot of room for activities.  There was a ton of cardio as my parents like to take walks and it is the perfect time of the year in the Pee En Dub.  So I'll count that as cardio.  Not running, because that is hard and isn't lifting heavy shit.  Man, I've got to do better on that side quest.

 

I've started thinking about ideas on the format of my youtube channel.  The older videos were my just vlogging in front of a camera in my room while I was deployed to Guam.  It was kind of rants, funny observations and such.  I'm thinking of actually filming my workouts and moving more towards being a fitness channel.  I'm starting to storyboard things in my head and once I get over the weirdness of talking into my phone all day, I think I could make it work.  Even if I never make money doing it, it'll be fun to look back on.

 

I'm thinking of posting midweek this week.  Anyone interested? I thought so.

 

[doc_apoo]

Week threeeeeeeeeeeeeeeeeeeeeeeeeee!

 

So far, failed on the whole "mid-week update"  I've been house hunting and as you may know, that is a battle.  It's also been a lot of poopoo doodoo at work.  And it's hot.  Can't a guy catch a break?  Waaaaaaah.

 

So what type of progress has been made last week?

 

I pumped some bench press for 265 new 1 RM.  

I pumped some overhead press for 165 new 1 RM.

 

I MISSED 375 in the skwaaaat AND 425 for the deadlift.  Sad sad day.  I am sad panda.

 

 

Srsly, It was a very productive week and the first week that I've added hypertrophy workouts as well as SKWAAAATs all day eryday.  

 

 

It was hard.  But I did it.  I'm hoping to hit that 275 this week and to pull 425 next week after the two heavy and two volume sets.

 

What I'm discovering on this weight lifting journey is people talk a lot about this and that and methods and endless debates about what exercises and diets and yadda yadda yadda.  I'm not saying that they are wrong, I'm saying that I'm done listening to them unless I actively seek out knowledge.  I'm sure at some point I will grow tired of these basic barbell movements and lifting patterns and I'll see out the knowledge for a good change.  I like the way it is now, and I'm progressing safely and sanely.  I've started to build my base on those beginner gaaaaaainz so I don't become schlubby and lose them all.  Not sure where I'm going, but I'm on track for an A+ on this mother clucking challenge.

 

I did cardio!  I walked!  I think I even jogged.  I dunno.  Cardio is dumb and running is even dumber.  Psh.  I did walk my kid around the Taste of Tacoma, but I consumed around 1500 calories in a few hours so it might not have counted.  No, it TOTALLY counted.  All walking counts as cardio.

 

 

I also wrote blog posts and I'm figuring out a setup for my YouTube videos.  I'm sure I'll have a launch party on here when I reboot all that noise.  Just the fact that I actually wrote something is a big positive step forwards so I'll give this one a big ole' PASS!

 

For realz this time, Friday will not be a shitshow because I'll have the day off and I'll also have time to do accessory work and report back.  In the meantime, you can catch me super sweet daily battle log that is full of my thoughts and workouts and all that fun stuff.  It's in my sig.  Seriously, it's awesome because I'm awesome.  And so are you.

 

[doc_apoo]

Awwww shit, it's week four everyone.  You know what that means, right? 

 

I dunno, I was hoping you could tell me.  Two more weeks left, I guess? 

 

Right.

 

So last week was pretty good, just not a lot to report.  Maybe mid-cycle humdrums.  A lot of volume work and changes in my workouts.  I did get a full week in, which as painful and interesting at the same time.  And then boom, Freedom Day happened and I liberated a lot of bourbon and beer.  And bbq.  The three B's that will get you through the most American of holidays. 

 

'Meruca.

 

 

I've always wanted to do this in a humvee.

 

Anywho, I got a ton of great advice on why it seems like my bench is stalling and what to do about accessory work.  I'll be implementing them this week, and we'll see where it goes.  The body is holding up pretty well considering I've been doing the current sort of kind of program for a few months now.  Not as intense, but for sure lifting all the weights. 

 

I think it helps being a fatbody.

 

 

Of course, I am slimming down and I am seeing results which is nice but not the goal here.  This challenge has transcended goals for me.  Yes, I want to lift all the weights, and be a successful and paid youtuber, but honestly I like that I'm writing blog posts right now and trying to figure out an upload scheme that doesn't involve my uniform.  I don't like trying to make money off my military service, just seems kinda scummy to me.

 

Not that I won't use that after I get out.  I just won't do it in uniform.

 

So, a passing grade for all my quests.  Cardio... I mean, I walked places.  So once again, a win.  Wrote blog posts, also a win.  The weight has stalled but I believe this is going to be a big week for crushing it.  And there is a wedding I'm going to, so I get to buy a new suit.  Which means drying out.  It's ok, I drank most of the bourbon this weekend anyway.  I love you all.

 

Stay frosty,

 

[doc_apoo]

 

OH my gosh, my all things hurt.

 

This last week was heavy on all the things and it wrecked me.  I did the best I could, and I completed all the workouts so there was that.  I almost made it with OHP and bench.  The problem is week 6 of the challenge is all volume work.  Maybe I should take the long term view and enjoy my half success in skwaaats and deadlifts.  Or I'll just throw it up there and see what sticks.

 

 

Or maybe not.

 

Well, ok probably.

 

Last week did get off to a late start, after I got Star Spangled Hammered on freedom Bourbon and victory Beer.  Monday was tortuous and I didn't have it in my to drive to the gym on my day off.  So I started on Tuesday and ended on a Friday, which works out nicely.  Lifting heavy 4 days in a row has its advantages.  The next program I do might not have that so it'll be a little weird but I think doable.  I like the flexibility I have with this one that I sort of do kind of not really.

 

 

So only 3 more weeks until my sweet vacation and I already look good in my sweet booty shorts that I bought off Amazon.  I cannot wait to hit the California sun and I can't wait for the end of the six week challenge to see how I did.  And for other challenges.  And for lifting.  Always lifting.

 

[doc_apoo]

No silly memes.  Just real talk.

 

I fell right off that damn wagon, right at the end.  

 

Life is a funny ole thing, always getting in the way of what I want to do.  My new job at the excuse factory has me putting out a lot of product, so let's go to the showroom.

 

I had friends in town. 

 

I was working off site and longer hours.

 

I had a surprise 6 mile ruck march (with a broken rucksack.  No kidney belt = trap pain for daaaaaaaaaaayz)

 

I had to march in a parade as a colorguard.  Not as cool as it sounds.  Holding a flag, even with a harness, for 1.5 miles in full dress uniform in 95 degree heat is hard.  I did not workout that day.  I fell asleep mid-let's play video that night.  That's how tired I was.

 

I had a comp day today and went to the lake with the fam bam.

 

I did get two workouts in this week.  Tried for the PR in bench and missed.  Got some good volume in for DL.  I dunno, it just felt like a wasted week.  

 

Like all clouds, this one has a silver lining:

 

This is the end of the challenge.  Which means I get new goals.  Pull-ups and nutrition are high on the priority list for next time.

 

Let's see the grades:

 

Main Quest:

 

Deadlift: A+

Skwaaaat: A+

Bench: B-

OHP: B-

 

Overall GPA: 3.5

 

Not bad.  Increased my PRs significantly.  Now I'm going to try to perfect these movements through repetition.  This will bring strength.  This will make PRs obsolete.  All the strength is mine.

 

Side Quest:

Cardio huh?  Well, I walked a lot more, so that's cool.  I also rucked, which is cardio.  Oh... I put running down?  Well then.  I guess we'll just say that's a fail and move on.

 

Life Quest:

I passed this one.  I actually wrote some stuff and when finances come back from doomsville, I'll get the website up and running.  It'll be a lifestyle vlog/blog type deal.  Which I'm sure you will all read because I'm funny and entertaining and humble.

 

I'm glad I got into this challenge, it's given me a goal and a time frame; both of which I was severely lacking.  I got stronger and more confident which is always good.  I'll keep doing these challenges, only as a guild member.  I'll keep posting in my daily battle log because I likes it.  I'll keep lifting because iron is god.  

 

Grip it and rip it, amigos.

 

Ha, no memes?  Yeah right.