tenaciousglee LEGO-fies his life

[tenaciousglee]

Greetings, Assassins!

 

After 3 successful challenges as a visiting Ranger, I have decided to officially jump guilds and join you all here!  I figured that if I want to fit in, have everyone like me, and always be happy, I'd better to turn to Lego for some instructions.

 

As I said, my last 3 challenges have been pretty successful, so I want to keep the momentum going.  I've built some good habits and found a workout routine that works for me, so I want to stick with those. For this challenge, I'll be adding some goals to accentuate what I've already accomplished as well as build some more assassin-y skills.

 

Goal 1: Strike a balance

 

There are a variety of bodyweight skills I'd like to learn, and while striking the pose pictured here would be awesome, my immediate goal is a bit humbler. I really want to master the pistol squat.  I found this tutorial on Rowan's thread this past summer and will be following the progressions.  I can currently perform 20 good form narrow squats with my arms in front. My next step will be 20 narrow squats with my hands behind my head.  I tried these this week and found my balance to be severely lacking, so I don't anticipate mastering the pistol during this six weeks, but I want to continue to progress.

 

Edited to write out the progression so I don't have to keep referring to the external link:

• 30 second Grok Squat
• 50 bodyweight squats
• 20 Narrow squats
• 20 clean deep narrow squats with hands behind my head
• 10 Seated Pistols
• 10-15 Assisted Pistols

 

Goal 2: Sculpt some muscle

 

My last few challenges have focused on getting lean and building strength, which I will continue to do, but I also want to address some of my lagging body parts. My current workout routine includes 2 "work" days and 1 "play" day, based on Anthony Mychal's 242 method.  So on my "work" days, I'll focus on my 6 main lifts and I'll use my "play" day to give some extra attention to areas like my calves and triceps.  For this particular goal, I'm actually going to try this calf raise workout every day. The goal will be 6 weeks of single-leg calf raises, 3 times a day.

 

Goal 3: Use the right building blocks

 

I was very happy with the results of my goal last challenge to lose 5 pounds in an effort to take an inch off my midsection.  I'm going to continue to follow Kinobody's intermittent fasting scheme in hopes of losing another inch.  However, if I do lose another 5 pounds, I'll be down to about 150 and the last time I was that light, I lost a lot of muscle, too.  So, in an effort to keep muscle and just lose fat, I'm going to focus this goal on THE muscle building block - protein.  Greg from Kinobody recommends 0.82 grams of protein per pound of body fat.  I'll be shooting for about 120 g/day and then balance out fats and carbs depending on my training vs rest schedule.  This goal will be graded based on number of days I hit my protein number.

 

 

Goal 4: Be buddies!

 

My last goal is a social one. I've been super busy at work for a while now and unfortunately it looks like it will not slow down for at least the duration of this challenge, so I'm setting a goal of having at least 2 date nights with my wife and 2 guys' nights over the next 6 weeks.  It will take some effort and planning to pull off, but I think it's do-able and very necessary for my sanity and IRL relationships.  Double decker couch optional.

 

There you have it! I'm anticipating another successful 6 weeks with the Assassins. Thanks to all who stop by and I look forward to all the impending awesomeness I'll see on your threads!

 

[Wolverine]

[Elastigirl]

Glad you're sticking around-looks like a great challenge!

[tenaciousglee]

Busy weekend! We took the kids to Baltimore to see the B&O train museum and the National Aquarium.  Both were awesome, but I am exhausted. A lot of driving plus a lot of carrying a 30# four year old in a variety of positions.

 

I still managed to get up this morning and do my workout. If it hadn't been Day 1 of a new challenge, I might have slept in.  It wound up being a bit of a deload day, though I did set a new 1RM for deadlift.  I think my body is still recovering from the weekend's activity.

 

Let the challenge begin!

[elvenengineer]

Happy first day of the new challenge!

[Mikroftt]

Just know that you did better than me this morning.  I totally don't remember turning off my alarm this morning, but apparently I did.  So I didn't make it in to the gym this morning .  I will just have to do my workout tonight instead.  Congrats on the new PR!

[tenaciousglee]

So far, so good!

 

I did 3 sets of 10 single leg calf raises and got 127 grams of protein, though I wound up going 300 calories over my goal for the day.

[Wolverine]

Mini bulk!

[tenaciousglee]

Day 2 results:

3 sets of 10 calf raises

only 74 grams of protein

 

Day 3 midday report:

 

This morning, I was reminded once again that going into a workout without a plan results in a lot of wasted time.  I had this slated as an Accessory Work day and had a general idea of the muscle groups I wanted to focus on, but hadn't solidified which exercises I wanted to do.  Here's what I wound up with:

 

Weighted Chin-ups - 5x25#, 5x25#, 3x25#

Narrow Squats (prisoner) - 6,4

Triceps extension - 10x15#, 10x25#

Lateral raise - 5x30#, 6x30#

Zottman curl - 10x30#, 10x30#

Triceps kickback - 8x15#, 8x15# (each arm)

Lying pullover - 10x25#, 10x25#

 

I did all the chin-ups first and then did the rest in a circuit.  Next week I want to add Incline Bench Press to the circuit and I'm betting I can get 3 rounds instead of 2 since I'll have a plan ahead of time...

[raptron]

[tenaciousglee]

Day 3 recap:

3 sets of 12 calf raises (3/3 so far)

91 grams of protein (1/3 so far)

Slight triceps DOMS - just enough to be reminded I did a little work yesterday

[Wolverine]

Are you doing the single-leg calf raises per the protocol?  I've been pondering adding them in during work days.

[tenaciousglee]

Are you doing the single-leg calf raises per the protocol?  I've been pondering adding them in during work days.

 

More or less following the protocol.  I started with sets of 10 and then bumped to sets of 12 after a couple of days.  The protocol says AMRAP, but I'll probably just keep bumping by a couple until that is the same as AMRAP.  I also haven't been great at always holding for 2 seconds at the top.  And I added 3 dailies in Habitica for Calf Raises 1, 2, and 3.  

 

And you just reminded me to do my lunchtime raises. Thanks!

[Lilith]

You have some awesome goals and I don’t know you yet (and always looking to make new friends ) so hello there!

[tenaciousglee]

You have some awesome goals and I don’t know you yet (and always looking to make new friends ) so hello there!

 

Welcome, Lilith the Assassin Cat!

[Emerald_Dragonfly]

Lego challenge?

How could I NOT follow?!

Nice job so far!

[tenaciousglee]

Lego challenge?

How could I NOT follow?!

Nice job so far!

 

Thanks, Emerald_Dragonfly! I need to remember to keep the Lego gifs coming!

[Wild Wolf]

Swanky challenge TG! Everything is awesome over here . You might be the 1st swoll lego guy..SwolLEGO? MuscLEGO? Anways, following for double decker couch madness!

 

Wolf

[tenaciousglee]

Swanky challenge TG! Everything is awesome over here . You might be the 1st swoll lego guy..SwolLEGO? MuscLEGO? Anways, following for double decker couch madness!

 

Wolf

 

Yeah, baby!

 

[tenaciousglee]

Leaving these here for future reference:

 

http://www.stack.com/2015/01/29/sandbag-training-mistakes/

 

 

1. Front Loaded Good Mornings
2. Lateral Lunge Deadlift
3. Rotational High Pull
4. Crossover Cleans
5. Opposing Side Single Leg Deadlift
6. Cyclone 
7. Lateral Shouldering
8. Overhead Chops
9. Deceleration Deadlift
10. Front Loaded Single Leg Deadlift
11. Crossover Suitcase Deadlift
12. Rear Step Cleans
13. Shoveling
14. Staggered Shouldering
15. Lateral Shouldering
16. Rear Step Shoveling
17. Deceleration Step Cleans
18. Rotational Deadlifts
19. Rotational Snatches
20. Deadlift

[tenaciousglee]

Week 1 Wrap-up

 

Goal 1 - Strike a balance - Got 6 deep narrow prisoner squats - on my way to 20

Goal 2 - Sculpt some muscle - Did 7 days of calf raises, only missed 1 set on 1 day.

Goal 3 - Building Blocks - Hit over 120 g/protein on Day 1 and missed it the rest of the week. Need to do a better job of tracking as well as up the protein.

Goal 4 - Be buddies - Date night #1 was attending a wine tasting at a friend's country club. We go on a double date with this couple every few months and went to celebrate my buddy's birthday this time.  So not a traditional date with just me and the Mrs, but it was still a fun time.

[Mikroftt]

I hear you on the protein.  Some days I don't have to think about it, others I am like, "how the heck am I supposed to get that much protein?!?!"

[tenaciousglee]

Sorry for the lack of updates here.  It's been pretty status quo. I've been having trouble hitting my calorie goal and protein goal, so I decided to bump my calories up by 100 per day.  I hit my protein yesterday, but I also went about 900 calories over my goal.  (Mini-bulk as Dillpedo said.)  We have group dinners at our house every Wednesday night and I basically take Wednesdays off from hitting my calorie limit.  I usually don't even track.  It didn't help that I started the morning breaking my fast at Dunkin Donuts at 8 AM instead of the usual 11 AM.  Also not helping: Pepsi, Payday, Oatmeal Creme Pie.  Oh well, today's a new day!

 

On a positive note, yesterday's workout was good:

 

Wednesday, September 23, 2015

Accessory Work

 

Chin-ups - +25# - 5,5,3 (can't seem to get to 5 on that 3rd set)

Narrow Squats - prisoner - 12, 8 (I'm thinking I may want to do these more than once a week to really see some progress on my pistols.)

Triceps Extension - 10x25#, 6x35#

Lateral Raise - 6x30#, 6x30#

Zottman Curl - 10x30#, 10x30#

Triceps Kickback - 10x15#, 8x15#

Lying Pullover - 10x30#, 10x30#

Incline Bench Press - 5x100#, 4x70#

 

As I mentioned last week, I had intended to do 3 sets of the circuit.  I only got in 2, but the workout took me 36 minutes this week and it was 42 minutes last week, so there is some improvement.

[raptron]

New day, indeed. What stops you from getting in 3 circuits? Just don't have enough time or you get too tired?

[tenaciousglee]

New day, indeed. What stops you from getting in 3 circuits? Just don't have enough time or you get too tired?

 

Ran up against my hard stop this time. I also got started a little late, so if I can coordinate getting started on time with having the plan all laid out, 3 circuits should be no problem!