Broba Fett Takes Aim

[Broba Fett]

 

 

Life is good at the Fett household.  Last month was a success, with me coming out Oprah-rich in PRs and having a 1.2" reduction in waist size.  The goal this month is to produce more of the same with some tweaks:

 

1. Consistently count calories:  After TDEE estimations, I put myself at about 3000/day to lose 2lbs/week.  When I booted up MFP it put me at 2990 so we are going with that.  I have to track daily because (based on previous experience) if I track I will come in at or under my goal daily.  I'm allowing myself one meal per week that is untracked, simply because it's a bitch to track some things.  I need accountability on this y'all.  Someone(s) check me if I don't post every day.  If you'd like to friend me on MFP post your username or PM me for mine. 
2. Make time for cardio:  My current regimen (CF 2-3x per week + strongman events 1-2x per month) is clearly working to recomp me, thus the reduction in waist size and lack of movement on the scale.  However, my goal is to lose overall at the moment until I get to an overall weight that I feel is sustainable for me.  Whether it be a mile run before or after class, some skills building with jump rope/rowing, a looong walk/ruck, or some sprints, I need to make time to get in the extra cardio to keep the scale going down.
3. Prepare for and pass my Concealed Carry class on 8/27-28th:  I'm finally getting around to taking my IL CCW class but there are a couple things I need to do in the couple weeks before I do so.  I'd like to get to the farm and go through a couple boxes of ammo, get some dry fire practice, and practice wearing my 1911 around my house/the farm/anywhere else I can legally carry without a license to both break in my holster and get used to the weight on my hip.

 

Bonus:  Continue building skills and setting PRs:  I don't want to put PRs as an actual goal as I don't want to push myself to injury, but last month I did a bunch of things (consecutive single-unders, box jumps, 80% wall walk, etc) for the first time ever and got PRs on several others (Deadlifts, Bench, C&J, and Back Squat 1RM, half mile time, everything strongman, so many more).  I'm going to continue to seek performance and keep pushing for either trying something new or a new personal best every time I walk into the gym.

 

Challenge Starting Weight: 392.2lbs, +.1 from June challenge

Challenge Starting Waist: 58.8", -1.2" from June challenge

[Tanktimus the Encourager]

10 minutes ago, Broba Fett said:

and get used to the weight on my hip.

As someone who doesn't carry every day let me assure you this takes some getting used to.

 

Following along again.

[Broba Fett]

1 hour ago, Tanktimus the Encourager said:

As someone who doesn't carry every day let me assure you this takes some getting used to.

 

Following along again.

Good to have you sir.

 

Yeah, I think I'm likely to get something much easier to carry daily but I figure if I can get in the habit of hauling around a 5" 1911 then I can carry just about anything. 

 

Thus far the best way to do so is the weird combination of undershirt suspenders to keep the pants up and my good belt to hook the holster on to.

[Rurik Harrgath]

Oh hell yeah!

 

[Broba Fett]

18 minutes ago, Rurik Harrgath said:

Oh hell yeah!

 

 

I believe your picture failed to post.  Either way, good to have you aboard Mando'ad.

[Broba Fett]

Didn't think to let people know they could add me on MFP.  Please PM me to get username or post in the thread and I'll add you.  I was dumb and used my full name as my username.

[Rurik Harrgath]

18 minutes ago, Broba Fett said:

I believe your picture failed to post.  Either way, good to have you aboard Mando'ad.

 

I think I fixed it.  At any rate, it's a sweet gif of Boba Fett blasting Rebel newbies!

[Tanktimus the Encourager]

Check these guys out for outside the belt holsters that are 100% concealed, like an oversized cellphone case. I use one when I want to carry and tuck in my shirt at the same time.

http://www.sneakypeteholsters.com/

[Jarric]

Following along for another exciting round of "count the PRs"

[Wild Wolf]

13 hours ago, Broba Fett said:

with me coming out Oprah-rich in PRs and having a 1.2" reduction in waist size

 

HELL YES. What a way to sum up all your achievements over the last challenge! Following per usual protocol of my good friend, Broba . Concealed guns and PR's...Concealed PR's?? Well if they are concealed you sure don't hide them for very long, lol.

 

W0lf

[Agnarr]

Following along again! Can't wait to see some more strongman awesomness

 

13 hours ago, Broba Fett said:

Yeah, I think I'm likely to get something much easier to carry daily but I figure if I can get in the habit of hauling around a 5" 1911 then I can carry just about anything.

I love 1911s but they seem more apropriate for open carry than CC

That said, Savoy Leather makes some beautiful 1911 holsters.

 

[Broba Fett]

15 hours ago, Tanktimus the Encourager said:

Check these guys out for outside the belt holsters that are 100% concealed, like an oversized cellphone case. I use one when I want to carry and tuck in my shirt at the same time.

http://www.sneakypeteholsters.com/

Interesting.   I ordered IWB and OWB holsters to try out both and the OWB is obviously much more comfortable.  I'm very ready for fall weather so I could get away with it under a hoody or coat.  I like the idea of hiding in plain sight with the comfort of OWB that those sneaky pete ones.  I'll have to keep it in mind.

 

 

5 hours ago, Jarric said:

Following along for another exciting round of "count the PRs"

Spoiler alert:  Hit one this morning.

 

 

5 hours ago, Wild Wolf said:

 

HELL YES. What a way to sum up all your achievements over the last challenge! Following per usual protocol of my good friend, Broba . Concealed guns and PR's...Concealed PR's?? Well if they are concealed you sure don't hide them for very long, lol.

 

W0lf

I think I prefer the open carry of PRs.  Easier to celebrate with you folks.

 

 

4 hours ago, Agnarr said:

I love 1911s but they seem more apropriate for open carry than CC

That said, Savoy Leather makes some beautiful 1911 holsters.

 

It's an excellent weapon.  Points and fits my hand more naturally than anything else I've shot.  A couple weeks ago I grabbed both an IWB and OWB holster from Alien Gear.  I'm very impressed with both.  I'm amazed at how much a full size steel gun can disappear when in the IWB.  I wore it all night saturday when we had a bunch of friends over and no one caught me printing.  I even mentioned to the fiancee that I was packing after a few hours and she was shocked.  I'll try to snap some pics so you all can see how well it works. 

 

 

Up early before class today to get my squats in.  Weds coach saw me do a set at 75% (~235lbs) and told me I'm stopping just above parallel.   Suggested I back down on the weight and focus on getting my ass down and keeping my chest up.  That kind of destroyed my newfound squat confidence so I dropped to 135 and did my other 3 sets with my butt nearly touching the ground.  Not getting down over it though, just going to come in early next week as well and test my max when I actually do it correctly so I can go off that number from then on. 

 

Warm-up in class was a continuation of "snatch appreciation week" with snatch balance drills.  Basically the second half of a snatch.  You start with the bar on your shoulders, pop up, squat down and catch it with straight arms above your head like a snatch.  I started with PVC, moved up to one of those 24lb stick thingys, then the bar, then 65lbs.  It's tough to get that balance down but I think if I keep practicing that along with the power snatch shrug jumps from monday I'll be putting it together in no time.

 

Strength was Bench 4x5x75%(145lbs) supersetted with 7 banded pull-ups.  My sports massage therapist gave me some tips on my form to keep my shoulder from hurting monday and they worked wonders.  Basically I just have to lay down with the bar closer to my chest than the top of my head.  Helps me to bring the bar down to my nipples rather than my shoulders.  As mentioned, worked great.  Was pressing with enough force to make the weight leave my palms at the top of the motion.

 

I attempted pullups with the two biggest bands we have and was only about to get halfway up with slow negatives.  Someday I'll be a bunch lighter and nailing those reps.  Someday.

 

Conditioning was 21 sets of burpees, starting with one and ending with 21.  I got through 9th set + 3 reps (so 49 I figured out later, curse you 50 burpee drill!) before my knee was hurting too much and I tapped out.  Rather than feel sorry for myself and watch the rest of the class finish, I grabbed a jump rope and kept myself going, beating my old consecutive single-under PR by 5 to 15!    I also made several attempts at my first double under and was so freaking close.  I was hitting the tops of my shoelaces just as they hit the floor on the second go-round.

 

Ate 2981/2990 calories yesterday, so we're good there.  Slightly overwhelmed at the amount of food it's telling me I'm able to eat but willing to give this a solid 3 weeks before passing judgement.

[Jord]

16 hours ago, Broba Fett said:

 

Up early before class today to get my squats in.  Weds coach saw me do a set at 75% (~235lbs) and told me I'm stopping just above parallel.   Suggested I back down on the weight and focus on getting my ass down and keeping my chest up.  That kind of destroyed my newfound squat confidence so I dropped to 135 and did my other 3 sets with my butt nearly touching the ground.  Not getting down over it though, just going to come in early next week as well and test my max when I actually do it correctly so I can go off that number from then on. 

 

 

I suffer from this same sadness. I want to do more weight but I know it is better to do less and with good form. Plus it is better for developing strength long term if you are squatting below parallel. Just tell yourself you are doing it all for dem quads. 

 

16 hours ago, Broba Fett said:

 

Conditioning was 21 sets of burpees, starting with one and ending with 21.  I got through 9th set + 3 reps (so 49 I figured out later, curse you 50 burpee drill!) before my knee was hurting too much and I tapped out.  Rather than feel sorry for myself and watch the rest of the class finish, I grabbed a jump rope and kept myself going, beating my old consecutive single-under PR by 5 to 15!    I also made several attempts at my first double under and was so freaking close.  I was hitting the tops of my shoelaces just as they hit the floor on the second go-round.

 

 

Congrats on the conditioning PRs! Those really fell good, that whole body challenge to push your body where it has never gone before. This makes me think I should start taking notes after my circuit class on new accomplishments, for example I accomplished plank shoulder slaps on Monday, not on my knees, that was a first. How do you track these kind of conditioning PRs for crossfit. Do you have a log or does the facility keep track? 

[Broba Fett]

 

Congrats on the conditioning PRs! Those really fell good, that whole body challenge to push your body where it has never gone before. This makes me think I should start taking notes after my circuit class on new accomplishments, for example I accomplished plank shoulder slaps on Monday, not on my knees, that was a first. How do you track these kind of conditioning PRs for crossfit. Do you have a log or does the facility keep track? 

It is definitely helpful to me to have as many metrics as I can. Improvement is a big motivator to me. If I've gone the wrong way km the scale or a shirt feels tighter than before, at least I can show progress on something like consecutive single unders.

The gym owner gave us a list of things we need to track so I took those and made a spreadsheet on Google sheets. Then I added everything I could think of and stole and entire page of DR's WOD leaderboard in the crosstraining forum:

https://docs.google.com/spreadsheets/d/15cdbgrzY6A_5ov-rYd2k80DE4xZ8YCgOlIBwaaYLBME/edit?usp=drive_web

Sent from my SM-N920V using Tapatalk

[Wild Wolf]

16 hours ago, Broba Fett said:

Ate 2981/2990 calories yesterday, so we're good there.  Slightly overwhelmed at the amount of food it's telling me I'm able to eat but willing to give this a solid 3 weeks before passing judgement.

 

Way to be under the macros brother. 21-days usually builds solid habits so hopefully this proves a success for you  

 

16 hours ago, Broba Fett said:

I wore it all night saturday when we had a bunch of friends over and no one caught me printing.  I even mentioned to the fiancee that I was packing after a few hours and she was shocked.  I'll try to snap some pics so you all can see how well it works.

 

You sneaky bastard-well done! "Hey baby...I'm packing heat right now"  

 

W0lf

[Broba Fett]

8 hours ago, Wild Wolf said:

Way to be under the macros brother. 21-days usually builds solid habits so hopefully this proves a success for you  

That's what I tell my employees.  Stick with a new behavior for three weeks before you judge results.  We shall see how it goes.

 

Speaking of diet, I hit 2926/2990 yesterday.  Today has required some serious number crunching as an HBO rep came in and held a meeting to roll out an incentive and show us some trailers for new shows coming up.  (Westworld looks amazing.)  This in and of itself is not an issue.  The fact that they brought gyros and french fries with them.  This morning was a busy one (see below) and thus I didn't eat breakfast, which is just about the only reason I'm currently under my caloric budget for the day.

 

This morning was a roller coaster.  First day of school for the kid so we were running all over the place getting ready to go and getting her out the door.  After dropping her off I decided I wanted to get my weekly dedicated cardio in by trying hill sprints so I texted the fiancee to find a park with a big hill.  She sent me one but I got lost and it took me half an hour to find the place, but when I did I wasn't disappointed.  It was a BIGASS hill.

 

Hill runs are exhausting.  I can see why Jim Wendler speaks so highly of them.  I only got in 5.  Sprinted the first one and a half or so and then just jogged as quickly as I could without dying.  Didn't walk a step though so I'm very proud of that.  When I finished the last run up, I checked my heart rate and found it was 181 bpm (!), which I believe is 95% (!) of my maximum heart rate.  Quite a workout.  I'm interested to see if these weekly dedicated cardio/conditioning will have an effect on either the scale or my heart rate going forward.

 

So I go home to shower for work and find one of the dogs has torn up two couch cushions, eaten a loaf of homemade banana bread, and peed on the floor.  So that was fun to clean up.  Kennels for everyone today.

 

Oh, I almost forgot!  My 29th birthday is smack dab in the middle of this challenge on 9/1.  That's significant for a couple reasons.  One, I took that week off for my CCW course and to spend the week at the farm, so don't expect a whole lot of posting.  Two, I kind of view 30 as the real start of my new life.  I have a good job and a good relationship, now I need to finish getting my shit together on my fitness so I can start the next 30 on the right foot.  I have a year.

 

 

[Grymm]

I think a man of your size and activity level will burn through more than 3000cal/day pretty easily.

 

Looking forward to seeing how that goes over the next (3) weeks.

[Broba Fett]

2 hours ago, Grymm said:

I think a man of your size and activity level will burn through more than 3000cal/day pretty easily.

 

Looking forward to seeing how that goes over the next (3) weeks.

Likewise.  Shooting for 2lbs per week so it should be pretty aggressive. We shall see.

 

If not, DEXA scan and precise macros to the max.

[Jarric]

Nice one on the running - I hate hill runs so props to you for getting through it and not walking.

 

With the way your're going, I've no doubt in a year you'll well on top of your fitness.

[Agnarr]

On 17/8/2016 at 4:48 PM, Broba Fett said:

Slightly overwhelmed at the amount of food it's telling me I'm able to eat but willing to give this a solid 3 weeks before passing judgement.

So true. When I started tracking macros I realized I could basically eat as much meat and greens as I wanted without going over my calorie goal

 

Nice job on those hill sprints!

[Jord]

15 hours ago, Broba Fett said:

 

This morning was a roller coaster.  First day of school for the kid so we were running all over the place getting ready to go and getting her out the door.  After dropping her off I decided I wanted to get my weekly dedicated cardio in by trying hill sprints so I texted the fiancee to find a park with a big hill.  She sent me one but I got lost and it took me half an hour to find the place, but when I did I wasn't disappointed.  It was a BIGASS hill.

 

Hill runs are exhausting.  I can see why Jim Wendler speaks so highly of them.  I only got in 5.  Sprinted the first one and a half or so and then just jogged as quickly as I could without dying.  Didn't walk a step though so I'm very proud of that.  When I finished the last run up, I checked my heart rate and found it was 181 bpm (!), which I believe is 95% (!) of my maximum heart rate.  Quite a workout.  I'm interested to see if these weekly dedicated cardio/conditioning will have an effect on either the scale or my heart rate going forward.

 

 

At this point, I'm basically mining your posts for new ideas to challenge myself outside of my lifting sessions. After all, my goal while doing Juggernaut is to work on general physical preparedness between lifting days. I'm camping (medieval event) next weekend, I should bring my trail shoes and go hunting for the "sled hill" that is on the map. 

 

15 hours ago, Broba Fett said:

 

Oh, I almost forgot!  My 29th birthday is smack dab in the middle of this challenge on 9/1.  That's significant for a couple reasons.  One, I took that week off for my CCW course and to spend the week at the farm, so don't expect a whole lot of posting.  Two, I kind of view 30 as the real start of my new life.  I have a good job and a good relationship, now I need to finish getting my shit together on my fitness so I can start the next 30 on the right foot.  I have a year.

 

 

Cheers to the new you! You are kicking the old you right out the door!

 

[Broba Fett]

7 hours ago, Jarric said:

Nice one on the running - I hate hill runs so props to you for getting through it and not walking.

 

Regretting it a bit today.  Calves feel absolutely shredded.

 

6 hours ago, Agnarr said:

So true. When I started tracking macros I realized I could basically eat as much meat and greens as I wanted without going over my calorie goal

 

The really amazing part is when you do that and then the next day you eat garbage and realize how much less you get to eat.  Really puts it in perspective.

 

5 hours ago, Taddea Zhaan said:

 

At this point, I'm basically mining your posts for new ideas to challenge myself outside of my lifting sessions.

 

Hill runs will do it.  Just make sure you chow on some protein after.  I only got like 100g yesterday and my calves are feeling it, as mentioned above. 

 

 

2403/2990 cals yesterday.  Intentionally kept myself a little under as I didn't have a way of knowing FOR SURE if the gyros and stuff from the restaurant matched what was in MFP and I'm much rather be a little under than a little over.  Plus I split that meal between lunch and dinner and was legit stuffed all day. On track for today.

 

The kid is back to school which means every other friday is donut day.  We walk a half mile to a local bakery and walk back eating a donut before I take her to school. So got a good mile walk in first thing this morning.  Not much else going on today.  Work followed by a birthday party in a suite at a baseball game tomorrow that I'll be saving cals for, then strongman/open gym sunday.

 

I don't think I mentioned it on here but I ordered a cheap Asics singlet this week for under my clothes while training.  Basically because I spend roughly 47% of my time in the gym pulling up my shorts/compression shorts worried that they're going to roll down my ass and give everyone more than they bargained for.   (This may or may not have happened when last pulling a semi.  You can't really just stop and yank em up.)  So of course I had to immediately try it on.  It's glorious.  I'll report back on how it works after strongman sunday.

 

Anyone still play KOTOR on their phone/tablet?  I just started a new game yesterday on lunch with a character with zero physical bonuses for the first time.  8s in STR, CON, and DEX.  16s in INT, WIS, CHA.  Hoping to make a force power monster.

 

[Broba Fett]

Up three pounds week over week.  Trying hard not to be bummed, telling myself it's likely glycogen sucking up water with the additional carbs this week.  Gonna give it two more weeks.

[Tanktimus the Encourager]

2 hours ago, Broba Fett said:

Up three pounds week over week.  Trying hard not to be bummed, telling myself it's likely glycogen sucking up water with the additional carbs this week.  Gonna give it two more weeks.

This is why we measure our waistlines.

[Broba Fett]

3 minutes ago, Tanktimus the Encourager said:

This is why we measure our waistlines.

Forgot to mention, still at 58.5". 

 

I'm feeling much better about it though.  A friend on here once told me you have to give any diet 3 weeks for your body to normalize before you pass judgement.  Just a momentary freakout.