AlexCold's Epic Quest for Badassitude: BACK TO WORK

[AlexCold]

 

 

Took a bit of a hiatus from the site (still followed some folks) but had to focus and get my thesis project done. I still worked out plenty, but just had to sacrifice my time here. I did 8 weeks of JDangers program (which is good) and I did the first 4 weeks (hypertrophy) of Layne Norton's PH3 (also good). Ended up pulling 405lbs on Sunday for a 20lb PR and bench pressing 225lbs for 2 reps (PR). Not the numbers I was supposed to hit but I wasn't able to stick to the schedule during the last week. Still hit some PRs and I put on some size. Literally, I was up to 230lbs. Which leads me to my goals for this challenge:

 

Goal 1: Lose Body Fat - Low Carb

 

 

Utilize a paleo-ish diet to lower body fat. Why low carb? Because I know it works for me. I've done it before and lost nearly 100 lbs. Higher carbs while trying to lose weight has never worked for me, those damn carbs drive me to more. I won't be tracking super diligently either. Emphasis is on high protein for muscle mass retention, good fats as they come with cooking or from food, and carbs from veggies only. Some starches around workouts from sweet potatoes. Maybe some dextrose preworkout only

 

Goal 2: Train Daily

 

The idea is to keep my strength while I drop the weight. So I'll keep my lifting fairly heavy some days with lower volume and go lighter other days with more volume. Sticking to the big 3. On off days, I'll do some accessory work with isolation exercises. Rest days will be cardio/conditioning days: sprints, distance running, long walks etc. The idea is to move!!

 

Goal 3: Sleep

 

 

Sleep is the hardest thing for me. I have a full time job, finishing my masters, a 2 year old boy, and I'm the lead mentor for a HS robotics team that is about to start it's season. Time is at a premium, but all the training and diet won't be optimized if I don't get sleep. I'm going to try to get to bed by 9:30pm and sleep til 4am. The goal with waking up early is to train in the morning before work at 7am. I'll also try to take naps as much as possible. Something I've never really been about. All the sleep = all the gainz.

 

 

Keep me honest and post/ask questions. I'm terrible about updating when I get busy but if you guys post I'll respond. .... i hope.

 

 

 

P.S.

 

Bonus Goal: Be less fat than Brodin.....

[Br0din]

[AlexCold]

 

Seriously. Woke up starving this morning at 3am.

 

See post script goal.

 

 

Monday 1/4: 232lbs

 

Squat: Warmups, 185x3x5

Bench: Warmups, 165x2x8,1x9

 

Tuesday 1/5: 228lbs

[Br0din]

Seriously. Woke up starving this morning at 3am.

 

See post script goal.

 

 

Monday 1/4:

 

Squat: Warmups, 185x3x5

Bench: Warmups, 165x2x8,1x9

 

LOL!!  good goal.

[AlexCold]

Tuesday 1/5: 228lbs

 

Did not get a chance to workout. Wife is sick and had to deal with some family BS so I went home to watch the boy. I wasn't able to hit the gym, but did go for a walk with the boy. Weather was crap and didn't feel like subjecting my recovering son to the cold in the garage. Either way, fought the urge to eat all the carbs in the house (I am also sick). Didn't and maintained under caloric needs despite eating a delicious grilled chicken quesadilla (I also had a grilled chicken topped salad).  

 

Wednesday 1/6: 226.6lbs

 

Hopefully hit the gym today, or at least the garage (deadlift day, if so). Leaving work early again to watch the boy to give the wife time to rest. Hopefully still able to get some work done (even just slightly).

[Br0din]

I'm going to say that you are losing, but I weighed in at 225.2lbs today.  

[Gainsdalf the Whey]

Welcome back. That goal isn't too hard these days I hear.

[AlexCold]

I'm going to say that you are losing, but I weighed in at 252.2lbs today.  

 

At least for now.

 

Wednesday: 226.6lbs

 

DL: Warmups, 315x5x2

Leg Extensions: 80,85,90x15

Leg Curls: 80x3x15

Calf Raises: 130x3x10

Close (under) grip pull down: 105,90,80x10,15,15

One Arm Cable Row: 40x3x10

Bent Over Cable Row: 100x3x10

[AlexCold]

Thursday: 226.2lbs

Lazy ass day today. Came home to watch the boy. Rainy cold day and I'm not feeling better.

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[AlexCold]

Ok, not too lazy.

Did three sets of the bear complex. 45, 65, 70 lbs. I do not recommend it if you're sick. Yet exercise always makes me feel better. Also did 25 front over head raises with a 10lb plate.

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[elvenengineer]

Ah, it's time for your robotics season now. Mine is over, so I am peacefully enjoying Tuesday nights that don't involve pre-teen girls.

 

Best of luck with the season!

[Br0din]

weighed in at 224.0 this morning

 

[AlexCold]

Ah, it's time for your robotics season now. Mine is over, so I am peacefully enjoying Tuesday nights that don't involve pre-teen girls.

 

Best of luck with the season!

 

Yes, thank you. It will be crazy. I actually have girls on my team this year (not from a lack of trying previously) so it will be interesting.

 

weighed in at 224.0 this morning

 

 

 

That's a lot of crap to go from 252 to 224.....

 

[Br0din]

where did you get the 252?  I started at 228.8 on monday.  So 5lbs is a lot aggressive, but I should be good.

[AlexCold]

where did you get the 252?  I started at 228.8 on monday.  So 5lbs is a lot aggressive, but I should be good.

 

See below.

 

I'm going to say that you are losing, but I weighed in at 252.2lbs today.  

[Br0din]

well, that was just a typo.

 

[AlexCold]

Friday: 225.6lbs

 

Finally worked a full day at work, the wife is feeling better and so is my son, THANK GOD!! 

 

Did a workout in the early evening. Just a quick and simple strength exercise.

 

Squats: Warmups - 225lbsx5x2

Bench: 135lbsx3x10

 

Saturday: 225.8lbs

Slight weight gain from eating a few tortas yesterday pre/post workout. No big deal, some more veggies  today and I'll be fine. This morning the game was announced for my robotics students. It's going to be a doozy. I have a fairly inexperienced team this year, so I will be very busy....

 

 

It's an awesome game and I'm excited. Much better than last years game.

[matty_mcfly]

Did to follow challenges again...starting with yours

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[elvenengineer]

Friday: 225.6lbs

Finally worked a full day at work, the wife is feeling better and so is my son, THANK GOD!!

Did a workout in the early evening. Just a quick and simple strength exercise.

Squats: Warmups - 225lbsx5x2

Bench: 135lbsx3x10

Saturday: 225.8lbs

Slight weight gain from eating a few tortas yesterday pre/post workout. No big deal, some more veggies today and I'll be fine. This morning the game was announced for my robotics students. It's going to be a doozy. I have a fairly inexperienced team this year, so I will be very busy....

https://www.youtube.com/watch?v=VqOKzoHJDjA

It's an awesome game and I'm excited. Much better than last years game.

That is SO cool!

[AlexCold]

That is SO cool!

 

Yes, it makes up for last years stacking game with near zero opposing team interaction. SNOOZE FEST. This one will be challenging. 

 

Week 1 update:

 

Dropped some weight, down to about 226lbs at the end. Did a little bit of a "refeed" on saturday and sunday. Finished Saturday with 2 pb&j and 1 pb&nutella. Sunday was just a couple of sandwiches with some snap pea crisps, so lower cals that day.

 

Lifted weight, but didn't get out for walks much due to weather. We did go to a car show Saturday with perfect weather, where I carried him on my shoulders most of the time. I guess that's cardio.

Overall a good week. Shit gets harder now.

 

Monday: 226.2lbs

 

Not too bad a day. Busy at work and stayed later to work on robotics. We need to make the defenses to test upon. This is where the "elves" (mentors) come in and get shit prepared for the students to succeed. We start meeting today (Tues) and while we (mentors) already have a plan in mind we always talk to the kids and hear them out. They usually don't have a good complete plan but very good singular ideas that we can analyze and determine if they're usable. 

 

School is just starting up as well and watched the second lecture. He's a smart professor and while the topic will be difficult (hybrid controls) I think I'll do fine if I stay on top of it.

 

Workout: Deadlift - warmups, 315x3x5  Snatch-Grip Deadlift - 225x3x5

 

Tuesday: 225lbs

[miss_marissa]

Here for the bonus goal

[AshPS]

Whooooo hoooooo You're Back!!!!

 

So awesome! I shall be following as usual.

 

Awesome goals....I should be doing the sleep one too, but gave up last challenge. There just are not enough hours in the day.

 

Hope your day is excellent and glad you and the family are feeling better!

[AlexCold]

Tuesday: 225 lbs

 

Very busy day yesterday. Busy at work and first day of robotics. Had to scare the kids with a quiz on the rulebook. The entire time before the holidays I said you need to read the rulebook. Almost no one did. Told them they need to pass the test if they want to be on the team. They have to take this seriously if they want to succeed. 

 

It was Taco Tuesday, so I of course had a grilled chicken salad and grilled chicken quesadilla. Damn it was all good. We had a lot of fun with friends and had a good evening.

 

Wednesday: 224.8 lbs

 

 

Seriously very happy how my diet it working right now. It's not very scientifically precise but just using low-carb principles to minimize calorie intake. I imagine I'm between 1600-2000 calories per day. Probably higher on days I workout as i'll throw in some carbs pre/post workout. I've also been meal prepping my lunches on Sundays so that the mornings are easier. 

 

Today is another busy day. Work, robotics, and then going to visit my parents as I haven't seen them since before the New Year (everyone was sick).

 

Hopefully get a workout (squats&bench, or squats&curlz in squat rack) in and potentially listen to my next lecture. Bedtime estimate 10:30p. 

[Br0din]

I'll just leave it here that I weighed in at 221.0lbs today.  No typo's this time.

 

 

I do like how you called me out.  It makes me extra motivated.

[AlexCold]

I'll just leave it here that I weighed in at 221.0lbs today.  No typo's this time.

 

I do like how you called me out.  It makes me extra motivated.

 

Yeah, I guess I should try now.