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Sam Ashen ONE Thing at a Time


Sam Ashen

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Hello again, everybody and welcome to my fifth Challenge!

 

The last Challenge, I ended up just tracking the eating and lifting and find I still struggle with including other essential things such as mobility.  A lot of this might have been due to trying to keep track of so many things at the same time.  So in this round we are focusing on....

 

ONE Thing at a Time!

 

Main Quests:

 

We start with a simple cooking quest:

Goal 1 - Food:  Try cooking ONE new thing.

It does not matter what.  I lean towards chili.  Just ONE thing.

 

Chili was done on Week 2!

 

Next is our Stretch Goal:  (pardondontpardon the pun)

Goal 2 - Mobility:  Do ONE thing per day.

Again.  It does not matter what I do.  Just ONE thing.

Week 1:  4/7 Days

Week 2:  6/7 Days

 

Goal 3 - Conditioning:  Do ONE thing per week.

It does not matter if I do Running, Burpees, or Crossfit Chicks.  Just ONE thing.

Week 1:  3 Days Walking.  Assassins' Mini-Challenge.  Not Conditioning but I am counting it.

Week 2:  2 Days of Conditioning Work.

 

Goal 4 - Lifting:  Work on ONE main lift per session.

For the next few weeks ahead, the lifting will be Squat and Accessories; Bench Press and Accessories; Deadlift and Accessories.

Week 1:  6/7 Days

Week 2:  3/7 Days

 

Side Quests:

 

A. CAAAAMMMMPPPP!!!!!!  Get ready for that Cosplay!

 

B. COMP!  There is also a competition happening at CAAAAMMMMPPPP!!!!!!!

 

C. Shoulder.

Progress has been pretty stagnant.  The Healer has prescribed some mobility work, stability work, and functionality work.  Light bench press work for reps.  I also like push-ups because the shoulder gets better after sets.

 

The simplified formula I have to measure shoulder condition is:

 

W / (1.03 - 0.03R) = Condition in Percent, where:

W is the Working Weight in kilograms; and

R is the number of Reps.  5 working sets assumed.

Week 1: 84%

Week 2: No significant result, but pinged a Bench Press PR.

 

D. Quests Added as they come in.

Related to A above.  Study the character in cosplay.

Week 1: 8/15 Episodes Watched.

Week 2: 13/15 Episodes Watched.

 

E. Quests Added as they come in.

 

 

 

Daily Tracking as Follows:

Score for Today:

CCCC Calories

CCC Carbs

FFF Fat

PPP Protein

 

Eating - IN / OUT / BOX

Exercise - Lift / Conditioning / Rest

Mobility - Either Area Hit with what Object.  (Example:  Today, I hit the Glutes with the Office Chair!)

 

Weekly Score:

CCCC Average Calories

CCC Average Carbs

FFF Average Fat

PPP Average Protein

 

Eating - Total IN / OUT / BOX

Exercise - Total Lifts / Conditioning / Rest

Mobility - Total Hits

 

Results:

Week 0:  192 pounds / 87 kg Starting Weight

Week 1:  194 pounds / 88 kg Finish Weight

Week 2:  188 pounds / 85.5 kg Finish Weight

Week 3:  LBS pounds / kg kg Finish Weight

Week 4:  LBS pounds / kg kg Finish Weight

Week 5:  LBS pounds / kg kg Finish Weight

Week 6:  LBS pounds / kg kg Finish Weight

 

Squat:

10RM from 225 pounds / 102.5 kg to LBS pounds / KG kg

5RM from 275 pounds / 125 kg to LBS pounds / KG kg

3RM from 299 pounds / 136 kg to LBS pounds / KG kg

2RM from 305 pounds / 138.5 kg to LBS pounds / KG kg

1RM from 314 pounds / 142.5 kg to LBS pounds / KG kg
 

Bench Press:

10RM from 175 pounds / 79.5 kg to LBS pounds / KG kg

5RM from 205 pounds / 93 kg to LBS pounds / KG kg

3RM from ??? pounds / ??? kg to LBS pounds / KG kg

1RM from 225 pounds / 102.5 kg to LBS pounds / KG kg

 
Deadlift:

10RM from 325 pounds / 147.5 kg to 324 pounds / 152 kg

5RM from 384 pounds / 174.5 kg to LBS pounds / KG kg

3RM from 404 pounds / 183.5 kg to LBS pounds / KG kg

1RM from 424 pounds / 192.5 kg to LBS pounds / KG kg

 

And here we go!

 

EDITS:

Added Quest D.  9/9/15

Added Benchmark Squat 2RM.  9/10/15

Added Deadlift 10RM PR 9/13/15

Weekly Results 9/19/15

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Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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I like one thing. One thing is good.

*insert One Direction joke here*

  • Like 2

Current Challenge

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This man is always hard to keep up with, but I'll still be checking in.

 

One thing, yes...

 

Ron-Swanson-Never-half-ass-two-things.-W

  • Like 4

Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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Following, I like how you Warriors always seem to have precise formulas for measuring success.  Really good measurable goals.

some of us.  Others...not so much.

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Warriors don't count reps and sets. They count tons.

My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar

Tally Sheet for 2019

Encouragement for older members: Chronologically Blessed Group;

Encouragement for newbie lifters: When we were weaker

 

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Sometimes Five is the magic number, but in your case it's definitely One, like the One Ring.

 

178c7449d9bf6d0dfbc09829ec349e98fdfb6d89

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i am not waiting for a hero.  i saved myself long ago.

Level 50 Bardic Time-Mage; of the Furious Heart

STR.55  DEX.43 STA.48 CON.51 WIS.53 CHA.65

"Well...in the end, it boils down to two simple choices. Either you do or you don't.

You'd think with all the problems in this world, there'd be more answers. It's not fair...
...But that's the way things are. The choice is yours."

» visit me @ my BATTLE LOG~

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Following, I like how you Warriors always seem to have precise formulas for measuring success.

 

Welcome.   :lol:  Well.  You asked for it!   :devilish:

 

Here is something that puzzles me.  My RMR test came back.  They say they predicted 2850 Calories per Day, and tested within 1% of that.  Of course, I never did see that prediction beforehand, so they could have simply picked any formula that works.  I have no idea what that formula might be.

 

Basic Data:

70 inches height

200 pounds weight - I ate HUGE the night before, so I weighed in super heavy.

42 years of age

 

Quickie based on weight:

11 x 200 = 2200 Calories per Day

 

Quickie based on Lean Body Mass:

14 x 160 = 2240 Calories per Day

 

Harris Benedict:  (modified for US Standard Units and simplicity)

6.2 x 200 + 12.7 x 70 + 66 - 6.8 x 42 = 1910

 

Miffin - St. Jeor: (used my MFP and claimed to be more accurate)

4.5 x 200 + 15.9 x 70 + 5 - 5 x 42 = 1810

 

The test ran for about 45 minutes, so in those 45 minutes, I would have burned according to....

Test @ 2850:  89 Calories

Quickie @ 2200:  69 Calories

HB @ 1910:  60 Calories

MFP @ 1810:  57 Calories

 

The test would have likely measured the change in Carbon Dioxide, so I do not doubt the accuracy of the test.  So next comes the accuracy of the assumptions and where those extra 32 calories came from.  Was I relaxed or was I fidgeting?  The test took longer than expected because it took a while to establish a truly relaxed state.  Meanwhile that mask was eating my face.  I lost patience and started logging here for support.  Also, I do not play video games on my phone.  I also mentioned I ate HUGE the night before, or about 12 hours prior to test.  So I would have been processing something of epic proportions in my intestines, (WTMI alert) but I do not know if that would account for 30 calories.

 

So generally, I do not trust tests like this.  The number seems way to high.  Better is to just track and see how the weight changes.  We have months of data where the weight has not changed much at all.

 

Also, I do not trust computers.  They have a big tendency to turn geniuses into idiots and idiots into geniuses.  But that is another subject altogether.  Maybe.

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

 

EDIT:  Next discussion I forgot to add:

 

Based on 2850 Calories per day, assuming 4 Calories per Liter of Oxygen, 24 Liters per Mole of Ideal Gas at 25°C, I get......

 

2850 x 365 x 0.044 / 4 / 24 = 477 kg of Carbon Dioxide produced per year.  So that would be my contribution towards global warming.  Never mind the other gasses produced.

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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Free samples until I officially start on Saturday:

 

I took tonight off for multiple reasons.  I should have done some of that shoulder mobility stuff, but will only get one round done tonight.  I ended up starting up another game of Master of Orion, this time with the Mrrshan (Color Red, with a leader I named Bloody Mary) because everybody here seems to love kitties.  It is also an experiment to establish how long I can actually pay attention to a game.  I played 40 turns in the early game, so the year is 2340 and we have 4 systems.  It seems to be off to a decent start with lots of pickings, but also lots of neighbors.  We have already seen 3 of 5 opponents and I have no idea how big the other two are going to be.  Better move quickly.  (Screenshots on request, but the general pattern here is people want to see my lifts, not my games.)

 

Score for Today:

2780 Calories

296 Carbs

122 Fat

140 Protein

 

Eating - BOX

Exercise - Rest

Mobility - Today, I hit the Glutes with the Office Chair!

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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Had some time left over, so watched another FF Episode.  Added another side quest:

 

 

D. Quests Added as they come in.

Related to A above.  Study the character in cosplay.

4/15 Episodes Watched.

 
Used this time to get some lacrosse ball rolling and shoulder mobility work in.

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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I did a Bod Pod and an RMR combo a few years back.  Unsure of how accurate the BodPod was (I had no point of comparison), but my RMR test was off.  From experience, my maintenance level calories were a lot lower than they said they were.  Don't know what that means, but there ya go.

 

What cosplay are you studying up for... or is it under wraps?

Wolverine

Level X Mutant

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I did a Bod Pod and an RMR combo a few years back.  Unsure of how accurate the BodPod was (I had no point of comparison), but my RMR test was off.  From experience, my maintenance level calories were a lot lower than they said they were.  Don't know what that means, but there ya go.

 

I thought about this some more.  As relaxed as you are, they measure RMR while you are awake.  I am sure you run a lot lower while sleeping.  They have my maintenance calories at 3800 and I know that's not true because my weight has been holding after months of logging around 3300 on MFP.  I lie a little bit on MFP, but not that much.

 

What cosplay are you studying up for... or is it under wraps?

 

It went public in the last thread.  Malcolm Reynolds from Firefly.  Somewhere I made a list of things I need to get.  Maybe I will go shopping this weekend for those suspenders.

 

 

 

So true. Sometimes I think ours might be the last generation that actually knows anything (without googling it first)

 

I did not know we were the same generation.  Hmm.  I will check out your Challenge.

 

One thing the computer does is allow somebody to mindlessly enter numbers into a calculation and come up with an answer, without any understanding of what is behind the calculation.  The other thing is after a short while, we forget.  I find this takes just a couple of months, maybe.  If it has been that long, I have to look up how that calculation works and how it was derived.

 

Granted, yes.  I do use a calculator.  I am not old enough to have a slide rule.  Maybe I will ask for one for Christmas.

 

I also find it kind of disturbing that at 42, I am still a kid in this industry.  In 25 or 30 years, I might want to retire and see the rest of the world, but how am I ever going to retire if they don't bring on kids?

 

 

Following as your goal 2 is effectively my entire challenge

 

Uh-oh!  Somebody just checked in to hold me accountable!  This is a goal I have been struggling with since my second Challenge cycle.

  • Like 1

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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It went public in the last thread.  Malcolm Reynolds from Firefly.  Somewhere I made a list of things I need to get.  Maybe I will go shopping this weekend for those suspenders.

 

Very cool.  I figured FF was Firefly, but you never know about these things.  I'm learning about new fandoms all the time from the people in this forum!

Wolverine

Level X Mutant

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Thursday.  Another Pre-Challenge sample!  I offically start on Saturday that is the day of my "official" weekly weigh-in.

 

Squats:

1x10x20.5 kg empty bar - This one was a 45 pound bar.

1x10x61.5 kg

1x5x84 kg

1x5x102.5 kg

1x3x125 kg

1x2x138.5 kg - This marks a benchmark double.  When I beat this, it will be a PR.

5x3x125 kg

 

Some reps were grinders.  Some were epic grinders.  It can be seen and felt how much the form falls apart due to fatigue.  I do not have the video to prove it, but the second rep at 138.5 kg looked prettier than that single I posted at 142.5 kg in the last cycle.  I should really post it again because that was on the Labor Day weekend when nobody was around to watch it.   :tongue:

 

Leg extensions - 15+15+30

 

60 Lunges - 30 each side

 

Score for Today:

3552 Calories - Made spaghetti tonight!

419 Carbs

130 Fat

180 Protein

 

Method of counting servings for spaghetti:  Assume 3 servings.  Mark total on the box.  When box is done, compare claimed total to what the box says.  Ya.  Scale would be easier.  Maybe.

 

Eating - IN

Exercise - Squats

Mobility - Today, I hit the Glutes with the Office Chair!

 

Last night I got quite a bit of stuff done while watching an episode of FF.  Right now, I am boiling eggs while typing this.  I will watch another episode and update.

 

(EDIT:  Oh yeah.  Another 17 turns of MoO and claimed another two systems.  The opponents showing up so far are pretty dangerous.  Seen 4 of 5 of them and we are only 57 turns into the game.  One hour or so.  I tend to be slow and micro-intensive.  The abundance of nearby systems makes it easier.  The opponents might almost balance it.  I'm not sure if this qualifies as a graduation from the level I am playing at.)

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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Yay forethought!  Designer jeans today and I am crawling all over something dirty and nasty and smelly and oily.

 

Regarding move:  Don't feel ready for a move yet and certainly do not want to pull the trigger on one as quick as they would like to.  It would amount to going to CNF as usual, but changing the return destination or hitching a ride with somebody else.  Still.  I should get a story and think of what numbers will make me move.  It will be good preparation for a next time.

 

Or when I moan about next year's evaluation season and they seem to forget about pulling miracles to make year-end look good and pick on trivial issues, everybody gets to hold me accountable:  Here was a situation where you could write your ticket and name your price.

 

Also.  Way overdue for a general life reset.

 

So ya.  I'm being lame.

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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