Waldo Lifts Things that aren't Waldo

[Waldo]

....that's right Waldo is now a Warrior, training with mostly bodyweight is a thing of the past.

 

I have given up on my long term goal of becoming a Jedi.

 

 

While Mrs. Waldo was busy growing Waldo Jr #2, Waldo unfortunately liked Mrs. Waldo's belly too much and got one for himself.  Jedi training had gone stale and Waldo had an insatiable urge to Build all the Things, which led to little in the way of training, contributing to Waldo's belly.

 

But Waldo Jr #2 has become a thing, and now the herd of folks needing to come see Waldo Jr #2 have gone.  With the New Year came renewed focus to lose the fat and build the muscles, especially now that at least most of the things have been built.  With the New Year also came a move to a new office for Waldo at work, which means workday access to a gym for free, as well as an easy low stress commute on the train.  

 

January was a good month for Waldo.  Weight is down.  Training is again an everyday thing.  Strength is returning.  Cardio fitness is returning.  All the good habits have come back.

 

Starting Point:

6'1", 211 lbs 

35 3/8" waist

 

Current (1/29) Working Weights (@ 5 reps):

 

OHP - 105

Flat Bench - 135

Chinup - Me (10 reps)

Dips - Me+20 (7 reps)

Front Squat - 135

Deadlift - 205

Pistol - Me (7 reps)

 

So now, goals:

 

1) Track everything.  

 

Food logging.  Daily weight.  Every other day waist.  Workouts.  Full set of body measurements.

 

- I expect to never fail at food logging, that is a given, to miss even a meal is an F, I'm only including it because it is part of everything.

 

- If I miss a day or two on the scale a week, that is C level effort.

 

- If I miss a waist measurement a week, that is C level effort.

 

- Workouts are only on here because they are part of everything.  F if I don't write down everything, not something I ever miss.

 

- I need to do a set of full body measurements, its been nearly a year.  C if I only do it once.

 

2) Don't lift like an idiot

 

- I'm still recovering from some sort of shoulder ailment, likely impingement, and have at least moderate tendonitis in it.  I'm also new to the bar, even though I've been strength training for years.  I used to do crazy things when BW training.  I'm not yet ready for that.  Be smart and stick to a linear progression.  I'm cutting, doing stuff like rest-pause work is training like an idiot.  I don't have enough time under the bar to go 1RM hunting yet.  Don't lift like an idiot, make a reasonable plan and stick to it.  I have about 25 years until retirement and can go lift at lunch almost every day the rest of that 25 years, time is my friend.  Patience.

 

3) Don't be a Cardio Wuss

 

- Its winter, it sometimes sucks outside.  Don't skip cardio days because I don't need the cals.  I have a dreadmill, use it if it sucks outside on running days.  Finally do the T25-Alpha Cardio video all the way through without following Tonya once.

 

L) Them Chairs aren't Going To Build Themselves

 

- In the shop I'm working on a copy of a Selig Z Chair and am making a loveseat variation as well.  Work on it at least a little everyday, and some day they will be done.  This is somewhat challenging as baby doesn't sleep well though loud things, and in the shop, loud things happen.  Time management is key. Missing 1 day a week without extra effort another day is C level effort.

 

Bonus goal - replace all the outlets in the house that aren't tamper-proof with tamper proof outlets.  I've got about 3 months to complete this before our new little one is old enough to move.  Them push in things suck and are annoying, tamper proof outlets are much better.  I've got about 20 or so to do.

[Br0din]

HA!  first thread and first to follow!  I see everything

[matty_mcfly]

YES!!! 

 

Happy to have you finally join us. Didn't read too much yet but the liking Mrs. Waldo's belly too much made me laugh, so I'm in.

 

How old dem kids be, mayne?

[Waldo]

YES!!! 

 

Happy to have you finally join us. Didn't read too much yet but the liking Mrs. Waldo's belly too much made me laugh, so I'm in.

 

How old dem kids be, mayne?

 

#1 is almost 5

#2 is almost 10 weeks

 

I'm still a bit of a Warrior in-training.  I'm already the strong guy in the work gym (took all of 3 weeks), but in here, lol, bro doesn't appear to lift.

[Grizzy]

There there. This broette doesn't appear to lift either.

[Rookiebeotch]

I'm already the strong guy in the work gym (took all of 3 weeks)

 

I am jealous because I am not the strong guy at my work gym, because I don't go to my work gym, because my work gym designed to be a dance studio with rows of bicycle machines. Like I said, I am jealous.

[Stronkey Kong]

Gotta see this one.

[Yuen]

Gotta see this one.

 

Me too

 

Damn... Waldo lifting weights... *walks away shaking his head*. Has the world gone topsy-turvy?

[Sea Level]

Hey, good to see you again. This'll be sweet.

Sent from my iPhone using Tapatalk

[AugustaAdaByron]

....that's right Waldo is now a Warrior, training with mostly bodyweight is a thing of the past.

 

So there's some other guild asking where's Waldo?

[SpecialSundae]

 

It's depressing being the strong one in the work gym, you can have a bad day and no one understands because you're still lifting more than them but you're really pissed off that you're not doing better... Or is that just me?

[Waldo]

Me too

 

Damn... Waldo lifting weights... *walks away shaking his head*. Has the world gone topsy-turvy?

 

As I explained, I think in my battle log, 2 key conditions were met.

 

1) It doesn't cost me any $$$

2) It doesn't cost me any time

 

In fact, it actually saves me time.  The time I used to spend just walking, on my lunchhour, I can now go lift, freeing up time at night.

 

Were either of these not true, I would not be lifting weights.

 

Though, as I noted in my battle log, it has been reinvogorating.  BW training had defintiely gone stale, it had been so long since I made any meaningful progress.  This whole linear progression thing is hella motivating.

 

Granted I'm also returning from a ~9 mo training hiatus, that too contributes to lol weakness and rapid progress.  Just wish that hiatus would have gotten rid of whatever shoulder ailment I have.  Nope.  Though I do feel like it is getting better since I've been lifting.  It hurts more, but in a different sort of way, more superficial, just like a bad case of general returning from a hiatus tendonitis.  Very similar to my knee at one time.

[Waldo]

Diet-wise I'm gonna still be cutting a while.

 

Clocked in at 35 1/4" on the waist this am, and been hovering around 213.  I'm pretty happy about the scale as a of late, its sort of lollygagging as my waist goes down.  My goal waist is 31 1/2" for this cut (about 9.5% BF), so I have 3 3/4" left to go, or 15 lbs of fat, or 10 weeks more cutting at my current pace.  So I should end up in the high 190's.  At first I was concerned that I'd end up in the low 190's (or even worse), no bueno, that would mean not insignificant muscle loss.

 

I started out late Dec @ 219 and a waist probably near 37" (36 1/4" the first time I measured it, Jan 14th), so January was a darn good month on the diet front.  I don't have a before pic but there already has been a dramatic difference.  3 weeks in the gym made me return to at least looking like I lift, and I'm at least nearing the area where I can pretend I have a 6 pack by flexing.  And the fit of my clothes is no longer overly concerning.

 

Fri PM I did the T25 Alpha Cardio Video.  Didn't need to follow Tonya (the easy modifier) at all, though I cut a couple things short a few seconds.  Still not there.  Been doing this video 2x a week (tue, fri) since late Dec.  Its a totally different sort of cardio than running.

 

Sat PM I ran about 4 miles.  This was the first run this year where I felt good enough to push.  To this point its still been hard just to run, or hard enough I wasn't comfortable powering up hills or speeding up at times.  I pushed it at times during this one.

 

Sun PM I walked almost 3 miles on the dreadmill.

 

I spent a good amount of time in the shop today working on the loveseat.  I'm nearing an important milestone in the construction.  The way Z Chairs are built, there are rigid carved side frames connected fairly simply in-between.  I'm almost done with the 2nd side frame, carving them has been a ton of work.  Here is a pic of the first side almost done (I'm not quite this far on the 2nd side).  I hope to be done with both sides by next weekend.

 

For my bonus life goal, I ordered 2 dozen tamperproof outlets, so at least I'll have the stuff to do it.  Its actually something I can work on quite a bit, swapping outlets isn't going to wake baby, so I can do it while he naps.

[Wolverine]

The wife and I are contemplating kid #2.  We're running about a year behind you, methinks.  Recommend or no?  Too early to say?

 

Welcome back to the challenges!

[Gainsdalf the Whey]

The OHPs will help with impingement if you're doing them right. They're very anti-flare as far as the proper movement pattern goes.

 

What are these special outlets you speak of? I have about 60 of the little plug things around the house.

[Erick the Red]

I am currently doing just the opposite Waldo, and using BW rather than free weights because it is more convenient (and so more sustainable) and because I am currently seeing progress where I was stalling out under the bar before.

[Waldo]

The wife and I are contemplating kid #2.  We're running about a year behind you, methinks.  Recommend or no?  Too early to say?

 

Welcome back to the challenges!

Well we're still in the first 3 months, so my viewpoint is a bit tainted, even though he's been pretty easy as newborns go. Kid #1 has been great with it, the worst with him was right before she gave birth. But my that point we'd been talking about it with him for months and months and months, and his imagination had taken over a good bit and he'd get upset about silly things, though once #2 was born all that went away and he's been a very good big brother.

We tried and tried and tried to have #2 closer to #1, but we just had no luck. But this spacing does work good, #1 was already in preschool before #2 was born.

[Waldo]

The OHPs will help with impingement if you're doing them right. They're very anti-flare as far as the proper movement pattern goes.

 

What are these special outlets you speak of? I have about 60 of the little plug things around the house.

http://www.nfpa.org/safety-information/for-consumers/causes/electrical/tamper-resistant-electrical-receptacles

That explains it better than I could.

Not that I ever want to sell, but I imagine listing that all outlets are tamper resistant is a big selling point.

It cost me $45 to order a 24 pack of Leviton TR outlets from amazon. About 1/3rd of the outlets in the house are already TR, hopefully the 24 pack will be enough. I imagine it would cost big $$ to have your whole house retrofitted by an electrician, but swapping outlets is something I'm plenty capable of doing safely and correctly myself.

To check if yours are, tamper resistant outlets have the letters TR molded on them.

[Hermione Gainser]

 

Welcome! (says the gal who has not done a challenge in like... 2 or 3 challenges)

[CourtnieMarie]

hello! good to see ya around these parts

[Waldo]

2) Don't lift like an idiot

 

- I'm still recovering from some sort of shoulder ailment, likely impingement, and have at least moderate tendonitis in it.  I'm also new to the bar, even though I've been strength training for years.  I used to do crazy things when BW training.  I'm not yet ready for that.  Be smart and stick to a linear progression.  I'm cutting, doing stuff like rest-pause work is training like an idiot.  I don't have enough time under the bar to go 1RM hunting yet.  Don't lift like an idiot, make a reasonable plan and stick to it.  I have about 25 years until retirement and can go lift at lunch almost every day the rest of that 25 years, time is my friend.  Patience.

I suppose I should elaborate on this point. The plan.

 

A couple basics about the plan:

- I regard cardio as important too and always allow for it in the plan (meaning I give myself a chance to run with relatively fresh legs)

- I am a powerbuilder philosophically.  I really don't care how much I lift (that much), appearance is more important to me.  But I train strength to build mass.  I have no interest in competing in anything.

 

I'm sticking to the basic upper/lower split and weekly schedule I used to use because I find it very sustainable; it works well whether I'm cutting or bulking, allows for running, and allows for both core strength and accessories.  Since all lifting days are weekdays, this works good for the limitation that all lifting is done at work.

 

I'm changing the emphasis compared to my BW days, at least a bit (in the legs I use to have a heavy day and a volume day, in the upper body I had a static day and a dynamic day).  In the legs I'm doing a quad emphasis day and a ham/glute emphasis day.  All upper body days will be the same for now, though with time I'll probably move to a horizontal/vertical split as it becomes too much to OHP and bench in the same day.

 

So my weekly schedule is:

Mon - Legs (quad emphasis)

Tue - Upper Body

Wed - Running

Thur - Legs (ham-glute emphasis)

Fri - Upper Body

Sat - Running

Sun - Rest/other

 

The main barbell strength lifts I'm doing are

Front Squat

Deadlift

Bench Press

OHP

 

The plan is to follow a basic linear progression, where I lift 5 reps/set for 3 work sets, adding weight each workout. 

 

Bodyweight/loaded BW work I'm doing includes:

Pistol Squats

Chinups (pullups hurt the shoulder)

Dips

L-Sits

 

I have a history with these so I'm progressing with them as much as I can, working to near failure.

 

Accessories vary by day, I want to keep them in the 10-15 rep area, but it varies by exercise.  These include:

Single Leg Extensions

RDLs (maybe?)

Natural Ham Curls (maybe?)

Standing EZ Bar Curlz

Cable Flys (maybe?)

 

I'll probably add a rowing variant if I most to a horizontal/vertical split.

[Flex Luthor]

Do my eyes deceive me? Is this a dream?

[Wolverine]

I suppose I should elaborate on this point. The plan.

 

A couple basics about the plan:

- I regard cardio as important too and always allow for it in the plan (meaning I give myself a chance to run with relatively fresh legs)

- I am a powerbuilder philosophically.  I really don't care how much I lift (that much), appearance is more important to me.  But I train strength to build mass.  I have no interest in competing in anything.

 

I'm sticking to the basic upper/lower split and weekly schedule I used to use because I find it very sustainable; it works well whether I'm cutting or bulking, allows for running, and allows for both core strength and accessories.  Since all lifting days are weekdays, this works good for the limitation that all lifting is done at work.

 

I'm changing the emphasis compared to my BW days, at least a bit (in the legs I use to have a heavy day and a volume day, in the upper body I had a static day and a dynamic day).  In the legs I'm doing a quad emphasis day and a ham/glute emphasis day.  All upper body days will be the same for now, though with time I'll probably move to a horizontal/vertical split as it becomes too much to OHP and bench in the same day.

 

So my weekly schedule is:

Mon - Legs (quad emphasis)

Tue - Upper Body

Wed - Running

Thur - Legs (ham-glute emphasis)

Fri - Upper Body

Sat - Running

Sun - Rest/other

 

The main barbell strength lifts I'm doing are

Front Squat

Deadlift

Bench Press

OHP

 

The plan is to follow a basic linear progression, where I lift 5 reps/set for 3 work sets, adding weight each workout. 

 

Bodyweight/loaded BW work I'm doing includes:

Pistol Squats

Chinups (pullups hurt the shoulder)

Dips

L-Sits

 

I have a history with these so I'm progressing with them as much as I can, working to near failure.

 

Accessories vary by day, I want to keep them in the 10-15 rep area, but it varies by exercise.  These include:

Single Leg Extensions

RDLs (maybe?)

Natural Ham Curls (maybe?)

Standing EZ Bar Curlz

Cable Flys (maybe?)

 

I'll probably add a rowing variant if I most to a horizontal/vertical split.

 

Your setup is almost identical to my own... though I have no interest in running whatsoever, so will be doing other random things for cardio.

 

I decided on a 5/3/1 set/rep scheme for upper body as I've been able to train it through injury, but started with the Starting Strength/Strong Lifts/etc. setup for squats and deads since it's been so long.  Interested to see how far I'll get before feeling truly challenged by the weight.

[Waldo]

Your setup is almost identical to my own... though I have no interest in running whatsoever, so will be doing other random things for cardio.

 

I decided on a 5/3/1 set/rep scheme for upper body as I've been able to train it through injury, but started with the Starting Strength/Strong Lifts/etc. setup for squats and deads since it's been so long.  Interested to see how far I'll get before feeling truly challenged by the weight.

Whoah, Wolverine!!! I come back and my dead friends are back from the dead.

You still doing insanity videos for Cardio? I've been doing a T25 Cardio Video 2x a week.

This is my first go with a barbell, I really don't know what it means to be challenged by the weight.

[Heather D.]

This is my first go with a barbell, I really don't know what it means to be challenged by the weight.

 

You'll learn soon enough.