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navis

Navis: Building Blocks

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2 minutes ago, Taddea Zhaan said:

Cool whip has like no calories so you are fine. ;)

 

Yeah it's considered a "freebie" on RP.  Pretty sure calories don't count during your period anyway :P

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Took a break from life on Saturday, just because. Nothing happened, just felt like it :) It was a rest day anyway and I still completed most things in my challenge.  Here's Sunday and today.

 

WEEK 3 / DAY 1 & 2
 
Training Sunday was a rest day.  Here's today --  

 

Mobility: Done.

 

Workout: More benching! Feeling better and better.  Did all sets with a forever (ok, maybe 4-5s) pause.

 

** Flat Barbell Bench Press **
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps

 

** Low Bar Squat **
- 165.0 lbs x 3 reps [PR]
- 165.0 lbs x 3 reps
- 165.0 lbs x 3 reps

 

** Pause Squat **
- 115.0 lbs x 5 reps [PR]
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps

 

** Deadlift **

- 175.0 lbs x 5 reps [PR]
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 140.0 lbs x 10 reps [PR]
- 140.0 lbs x 10 reps

 

Conditioning: Rowing done.  My cardio still sucks :D

 

Cutting All good and clean.  Back to weighing in, 147.8lbs this morning.
 
Adulting

 

Do every day yep

  • Do dishes (especially pan for breakfast the next morning)
  • Defrost next day dinner
  • Do Duolinguo German lesson
  • Do Duolinguo Spanish lesson
  • Read (either Supple Leopard or fiction)
  • Put clothes worn on the day away

Do every week not yet

  • Send bench form check video to my trainer
  • Clean one part of the apartment

Do by end of challenge I ADULTED SO HARD!!

  • Pick up clothes
  • Find a home for all the crap on the counter / stools
  • Figure out HSA / insurance
  • Return Amazon order
  • Get missing carry-over vacation days corrected
  • Request payment for freelance work

 

Randomness

 

This adulting / habit building thing is really paying off.  When I came home from the gym this morning I started folding my sweaty clothes until I remembered they were going in the hamper...

 

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WEEK 3 / DAY 3
 
Training 

 

Mobility: Done.

 

Workout: Bench bench bench. New PR!


** Flat Barbell Bench Press **
- 80.0 lbs x 5 reps
- 80.0 lbs x 3 reps
- 80.0 lbs x 6 reps [PR]
- 80.0 lbs x 6 reps

 

** Lat Pulldown **
- 80.0 lbs x 10 reps
- 80.0 lbs x 10 reps
- 80.0 lbs x 10 reps
- 60.0 lbs x 15 reps
- 60.0 lbs x 15 reps
- 60.0 lbs x 15 reps

 

** Seated Cable Row **
- 100.0 lbs x 10 reps [PR]
- 100.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 60.0 lbs x 15 reps [PR]
- 60.0 lbs x 15 reps
- 60.0 lbs x 15 reps

 

** EZ-Bar Skullcrusher **
- 40.0 lbs x 8 reps [PR]
- 40.0 lbs x 8 reps
- 40.0 lbs x 8 reps

 

** Rope Push Down **
- 60.0 lbs x 8 reps [PR]
- 60.0 lbs x 8 reps
- 60.0 lbs x 8 reps
- 60.0 lbs x 8 reps
- 60.0 lbs x 8 reps

 

** Rope Curl **
- 50.0 lbs x 8 reps [PR]
- 50.0 lbs x 8 reps
- 50.0 lbs x 8 reps

 

Abz: Done.

 

Cutting No cheating.  Still 147.8lbs.

 
Adulting

 

Do every day yep

  • Do dishes (especially pan for breakfast the next morning)
  • Defrost next day dinner
  • Do Duolinguo German lesson
  • Do Duolinguo Spanish lesson
  • Read (either Supple Leopard or fiction)
  • Put clothes worn on the day away

Do every week NTR

  • Send bench form check video to my trainer
  • Clean one part of the apartment

Do by end of challenge

  • Pick up clothes
  • Find a home for all the crap on the counter / stools
  • Figure out HSA / insurance
  • Return Amazon order
  • Get missing carry-over vacation days corrected
  • Request payment for freelance work

 

Randomness

 

Duolinguo isn't the most practical to learn new words so I ordered index cards and sharpies to make flashcards.

I've had the same color code since I was 11. THIS IS GOING TO BE SO MUCH FUN!!

 

I also got the first Harry Potter book in Spanish and a puzzle.  I decided to grow old early.

 

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WEEK 3 / DAY 4
 
Training Rest day.

 

Cutting No cheating.  Average 147.4lbs, going down!

 
Adulting

 

Do every day yep

  • Do dishes (especially pan for breakfast the next morning)
  • Defrost next day dinner
  • Do Duolinguo German lesson
  • Do Duolinguo Spanish lesson
  • Read (either Supple Leopard or fiction)
  • Put clothes worn on the day away

Do every week nope

  • Send bench form check video to my trainer
  • Clean one part of the apartment

Do by end of challenge

  • Pick up clothes
  • Find a home for all the crap on the counter / stools
  • Figure out HSA / insurance
  • Return Amazon order
  • Get missing carry-over vacation days corrected
  • Request payment for freelance work

 

Would love to stay and chat, but I have some freelance stuff to do! Adulting is hard :( 

 

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On 2/27/2017 at 7:46 PM, navis said:

Took a break from life on Saturday, just because. Nothing happened, just felt like it :) It was a rest day anyway and I still completed most things in my challenge.  Here's Sunday and today.

 

Workout: More benching! Feeling better and better.  Did all sets with a forever (ok, maybe 4-5s) pause.

 

** Flat Barbell Bench Press **
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps

 

** Low Bar Squat **
- 165.0 lbs x 3 reps [PR]
- 165.0 lbs x 3 reps
- 165.0 lbs x 3 reps

 

** Pause Squat **
- 115.0 lbs x 5 reps [PR]
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps

 

** Deadlift **

- 175.0 lbs x 5 reps [PR]
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 140.0 lbs x 10 reps [PR]
- 140.0 lbs x 10 reps

 

PR CITY!!!!! DAYUMmmmmmm

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2 minutes ago, miss_marissa said:

PR CITY!!!!! DAYUMmmmmmm

 

Haha yeah -- I'm certainly not one to discount rep PRs but most of these are because I just rarely do the movement or rep scheme.

Maxing out on Monday it seems though, hoping for some 1RM PRs!

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WEEK 3 / DAY 5
 
Training 

 

Mobility: yup

 

Training: Mini deload since I'm testing maxes on Monday. 3x6x135 and 2x10x95 on both HB squats and sumo deadlifts.

 

Conditioning: New drill found on T-Nation! 5x300m with 120s rest.  Yep, cardio still sucks.

 

Cutting No cheating.  Can't remember weight, but still trending downwards.

 
Adulting

 

Do every day All but duolinguo and maybe reading too.  I'm doing a puzzle instead :) 

  • Do dishes (especially pan for breakfast the next morning)
  • Defrost next day dinner
  • Do Duolinguo German lesson
  • Do Duolinguo Spanish lesson
  • Read (either Supple Leopard or fiction)
  • Put clothes worn on the day away

Do every week nope

  • Send bench form check video to my trainer
  • Clean one part of the apartment

Do by end of challenge

  • Pick up clothes
  • Find a home for all the crap on the counter / stools
  • Figure out HSA / insurance
  • Return Amazon order
  • Get missing carry-over vacation days corrected
  • Request payment for freelance work
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I tried the rower for the first time on Wednesday, phew! That's some serious full body cardio. Great job getting it done!

 

What is getting in the way of doing the bench video? For me it's usually finding a time when the gym is mostly empty, but I know it depends on the culture at your gym. 

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12 hours ago, Taddea Zhaan said:

I tried the rower for the first time on Wednesday, phew! That's some serious full body cardio. Great job getting it done!

 

What is getting in the way of doing the bench video? For me it's usually finding a time when the gym is mostly empty, but I know it depends on the culture at your gym. 

 

Ha yeah, it's surprisingly tough! I'm always ridiculously breathless in between sets :D Are you going to incorporate it to your routine?

 

It's actually fairly easy to film at my gym, I train early in the morning so it's not too crowded.  I used to feel very self-conscious about it for some reason, but I'm over it now.  There just really wasn't anything to film this week ; I got my trainer's feedback on Tuesday and only benched again this morning... and since I'm seeing him on Monday to review my bench, there wasn't much point.

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WEEK 3 / DAY 6

 

It was super cold in my apartment last night, woke up with the beginning of a cold.  Slept an extra hour since I only had a super short session.  Felt well enough to go but was not in the mood, and came back with a splitting headache.  I ended up working from home... Except I didn't have much work to do, so aside from a couple of ad-hoc requests, I continued my puzzle.

Realization of the day: puzzles may not be the best for people with OCD tendencies.  I can't leave the thing alone.

 

Training 

 

Mobility: Ish. It was rushed, but it happened.  Sorta.

 

Training: Deload bench, 3x6x60 (paused) and 2x10x50.

 

Abz: Done. 

 

Cutting No cheating.  I have plans for dinner and drinks with a friend tomorrow, so I will be cashing in!

 
Adulting

 

Do every day reading TBD, head still hurts a bit not sure I can focus on a book -- everything else done

  • Do dishes (especially pan for breakfast the next morning)
  • Defrost next day dinner
  • Do Duolinguo German lesson
  • Do Duolinguo Spanish lesson
  • Read (either Supple Leopard or fiction)
  • Put clothes worn on the day away

Do every week nope -- bench video not happening this week since I'm meeting with my trainer on Monday

  • Send bench form check video to my trainer
  • Clean one part of the apartment

Do by end of challenge

  • Pick up clothes
  • Find a home for all the crap on the counter / stools
  • Figure out HSA / insurance
  • Return Amazon order
  • Get missing carry-over vacation days corrected
  • Request payment for freelance work
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WEEK 3 / DAY 7

 

Training Rest day.

 

Cutting Averaging at 146.8lbs this week, which is a pretty big drop from last (-1.66lbs).  I'm finally starting to see an overall difference in my body too.  It looks like my hip dip is smoothing out and my upper body is sooo firm, I keep rubbing my shoulders in disbelief.  Seriously, I touch myself all the time.  Didn't go off plan either as plans to be social tonight got rescheduled.


Adulting

 

Do every day all done

  • Do dishes (especially pan for breakfast the next morning)
  • Defrost next day dinner
  • Do Duolinguo German lesson
  • Do Duolinguo Spanish lesson
  • Read (either Supple Leopard or fiction)
  • Put clothes worn on the day away

Do every week 

  • Send bench form check video to my trainer N/A
  • Clean one part of the apartment bathroom is sparkling

Do by end of challenge

  • Pick up clothes
  • Find a home for all the crap on the counter / stools
  • Figure out HSA / insurance
  • Return Amazon order
  • Get missing carry-over vacation days corrected
  • Request payment for freelance work

In other news: I need a new puzzle.

 

 

 

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17 hours ago, navis said:

Seriously, I touch myself all the time.  Didn't go off plan either as plans to be social tonight got rescheduled.

 

4 hours ago, Emerald_Dragonfly said:

Silly meme didn't show up. 

It said:

Sometimes I touch  my own butt.  Because...well...I squat. 

 

IMG_0021.jpg

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WEEK 4 / DAY 1

 

Training Rest day.

 

Cutting No cheat!


Adulting

 

Do every day all done

  • Do dishes (especially pan for breakfast the next morning)
  • Defrost next day dinner
  • Do Duolinguo German lesson
  • Do Duolinguo Spanish lesson
  • Read (either Supple Leopard or fiction)
  • Put clothes worn on the day away

Do every week not yet

  • Send bench form check video to my trainer
  • Clean one part of the apartment

Do by end of challenge

  • Pick up clothes
  • Find a home for all the crap on the counter / stools
  • Figure out HSA / insurance
  • Return Amazon order
  • Get missing carry-over vacation days corrected
  • Request payment for freelance work
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WEEK 4 / DAY 2

 

Training Max testing.  Didn't have time for much mobility or abs/conditioning, but I'm not lifting tomorrow so I'll make up for today's miss instead.

 

Testing went well:

  • Squat: 180/190/200x.  Squats have been super smooth during training, and while I still have a bit of a mental block I've come a long way.  Based on how easy 190 was I think I could have gotten 195 -- mostly it came down to my setup not being tight enough on the last attempt.
  • Bench: 85/90x/90x.  Not quite sure what happened here, it was just not good.  It wasn't so much heavy as I just couldn't push.  Still so much work needed on technique and the more I try, the more I have to compromise on the weight I move.  Soon there won't be any left on the bar!
  • Deadlift (sumo): 205/225/235.  These have felt amazing in training and felt good today.  235 felt slow-ish and but it wasn't a grind.  Very happy with these numbers!

I'm probably not as excited as I should be due to my frustrations with bench, though realistically I've been completely rebuilding it over the last two weeks so it's too early to expect any drastic changes. It has been going better but I'd never tried my new setup AND pause on chest AND being close to my max all at once until today.  There's likely some fine tuning required.  PATIENCE.

 

Anyhoo: +2.5lbs on squats, +10lbs on deadlifts (sumo vs. conventional) and -8lbs bodyweight since I last tested in December... THIS IS GOOD.

 

Cutting No cheat! 


Adulting

 

Do every day Dishes and reading happening as soon as I post. I had some freelance work and chores I prioritized tonight so Duolinguo didn't happen.

  • Do dishes (especially pan for breakfast the next morning)
  • Defrost next day dinner
  • Do Duolinguo German lesson
  • Do Duolinguo Spanish lesson
  • Read (either Supple Leopard or fiction)
  • Put clothes worn on the day away

Do every week not yet

  • Send bench form check video to my trainer
  • Clean one part of the apartment

Do by end of challenge

  • Pick up clothes
  • Find a home for all the crap on the counter / stools
  • Figure out HSA / insurance
  • Return Amazon order
  • Get missing carry-over vacation days corrected
  • Request payment for freelance work
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12 hours ago, navis said:

WEEK 4 / DAY 2

 

Training Max testing.  Didn't have time for much mobility or abs/conditioning, but I'm not lifting tomorrow so I'll make up for today's miss instead.

 

Testing went well:

  • Squat: 180/190/200x.  Squats have been super smooth during training, and while I still have a bit of a mental block I've come a long way.  Based on how easy 190 was I think I could have gotten 195 -- mostly it came down to my setup not being tight enough on the last attempt.
  • Bench: 85/90x/90x.  Not quite sure what happened here, it was just not good.  It wasn't so much heavy as I just couldn't push.  Still so much work needed on technique and the more I try, the more I have to compromise on the weight I move.  Soon there won't be any left on the bar!
  • Deadlift (sumo): 205/225/235.  These have felt amazing in training and felt good today.  235 felt slow-ish and but it wasn't a grind.  Very happy with these numbers!

I'm probably not as excited as I should be due to my frustrations with bench, though realistically I've been completely rebuilding it over the last two weeks so it's too early to expect any drastic changes. It has been going better but I'd never tried my new setup AND pause on chest AND being close to my max all at once until today.  There's likely some fine tuning required.  PATIENCE.

 

Anyhoo: +2.5lbs on squats, +10lbs on deadlifts (sumo vs. conventional) and -8lbs bodyweight since I last tested in December... THIS IS GOOD.

 

YAAAAAAAAAAAAASSSSSSSSSSSSSSSSSSSSSSSSS BADAAAAASSSSSSSSS

kbs.gif

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WEEK 4 / DAY 3

 

Training No lifting post max testing, and I slept like crap so didn't go to the gym.  Since I don't own a rower and didn't fancy doing burpees, I gave cardio/conditioning  a miss.  I did do my abs routine and ROM tests from Supple Leopard for squat, pistol squat, deadlift, press and walk/run.

Turns out I have no ROM issues, so yay.  I am however going to incorporate cues and exercises to prevent things like valgus or pelvis tilt, which aren't recurring issues but sometimes show up under a heavy load or if my setup isn't 100%.

 

Cutting All. The.Cheat.

I had a date last night, we went to a Korean bar where I had a couple of IPAs, a delicious pork belly salad and a few fried chicken wings.  That was all fairly reasonable, but then we went to a wine and chocolate bar for dessert.  Chocolate peppermint martini and cheesecake were worth every calorie :P 

 

Adulting

 

Do every day I came home late and crashed, which I figured would happen, so I did the dishes in the morning and read a fair bit of Supple Leopard during ROM testing.  I put clothes away when I got home.  The rest was a planned miss.

  • Do dishes (especially pan for breakfast the next morning)
  • Defrost next day dinner
  • Do Duolinguo German lesson
  • Do Duolinguo Spanish lesson
  • Read (either Supple Leopard or fiction)
  • Put clothes worn on the day away

Do every week not yet

  • Send bench form check video to my trainer
  • Clean one part of the apartment

Do by end of challenge

  • Pick up clothes
  • Find a home for all the crap on the counter / stools
  • Figure out HSA / insurance
  • Return Amazon order
  • Get missing carry-over vacation days corrected
  • Request payment for freelance work
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On 3/7/2017 at 10:36 AM, miss_marissa said:

 

YAAAAAAAAAAAAASSSSSSSSSSSSSSSSSSSSSSSSS BADAAAAASSSSSSSSS

kbs.gif

 

4 minutes ago, Emerald_Dragonfly said:

Those maxes, though....Great job!

 

Thank you :) 

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WEEK 4 / DAY 4 (damn the last 10 days flew by)

 

Training Rest day.  New program starts tomorrow, excites!

 

Cutting All the bloat after last night's delicious, off-plan meal!  Actually not that bad, weighed in with an extra 1.4lbs which will likely go away by the weekend.

 

Adulting

 

Do every day yep

  • Do dishes (especially pan for breakfast the next morning)
  • Defrost next day dinner
  • Do Duolinguo German lesson
  • Do Duolinguo Spanish lesson
  • Read (either Supple Leopard or fiction)
  • Put clothes worn on the day away

Do every week nope

  • Send bench form check video to my trainer
  • Clean one part of the apartment

Do by end of challenge

  • Pick up clothes
  • Find a home for all the crap on the counter / stools
  • Figure out HSA / insurance
  • Send paperwork to finalize HSA
  • Return Amazon order
  • Get missing carry-over vacation days corrected
  • Request payment for freelance work

 

Today was such a struggle. I haven't slept nearly enough in the last two days and my manager tends to take over projects, leaving you feeling dumb and useless. But at the end of the day I had the lovely surprise of being included in Nerd Fitness's post along with some badass women, and that felt pretty cool :) 

 

Happy international women's day y'all! (I don't know why I said y'all or if I'm even allowed to, but there it is)

 

 

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I say type ya'll and I'm definitely not from the south. 

 

That was a cool post on behalf of NF and well deserved by those women and all the women here! 

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WEEK 4 / DAY 5

 

Training 

 

Mobility: Yes, though had to superset it with warm up sets because I got to the gym a bit late.

 

Workout: The objective was to get 30 reps on squats and bench (with pause), no matter what the rep scheme. Felt pretty good overall, though my bench still doesn't feel tight enough.  I did some research and have ideas/cues to incorporate to tomorrow's workout.

 

** Barbell Squat **
- 155.0 lbs x 4 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 6 reps [PR]
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps

 

** Flat Barbell Bench Press **
- 80.0 lbs x 3 reps
- 80.0 lbs x 3 reps
- 80.0 lbs x 4 reps
- 80.0 lbs x 3 reps
- 80.0 lbs x 5 reps
- 80.0 lbs x 4 reps
- 80.0 lbs x 4 reps
- 80.0 lbs x 4 reps

 

** Lat Pulldown **
- 80.0 lbs x 8 reps
- 80.0 lbs x 8 reps
- 80.0 lbs x 8 reps

 

Cardio: Both rowers were being used so I got on a bike for 15 mins and selected a "moderate intensity" program. Clearly all this rowing has improved my tolerance because it was stupid light. Points for intention, anyway.

 

Cutting No cheat, still carrying bloat weight.

 

Adulting

 

Do every day Yep

  • Do dishes (especially pan for breakfast the next morning)
  • Defrost next day dinner
  • Do Duolinguo German lesson
  • Do Duolinguo Spanish lesson
  • Read (either Supple Leopard or fiction)
  • Put clothes worn on the day away

Do every week Bench vid done

  • Send bench form check video to my trainer
  • Clean one part of the apartment

Do by end of challenge

  • Pick up clothes
  • Find a home for all the crap on the counter / stools
  • Figure out HSA / insurance
  • Return Amazon order
  • Get missing carry-over vacation days corrected
  • Request payment for freelance work

 

Random thoughts of randomness 

 

I crashed at 9.30pm last after struggling to stay up as long as possible, and slept through till my alarm rang at 5.30am.  Still have a bit of sleep to catch up on but it felt amazing to be able to sleep that long!

 

I got a Herschel backpack to replace my duffel bag after seeing a coworker's, but I'm now thinking the lack of compartments is going to be too much of a pain... Yet another order to return! I need something that will comfortably carry shoes, belt, knee sleeves, micro-plates and odd bits such as laX ball, resistance bands, collars, chalk, etc. that I can lug around the gym and isn't a pain to rummage through. Now considering a 5.11, but it looks small. Life is hard.

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13 hours ago, Taddea Zhaan said:

I say type ya'll and I'm definitely not from the south. 

 

That was a cool post on behalf of NF and well deserved by those women and all the women here! 

 

Yes it was! No shortage of amazing women (and people) to draw inspiration from, that's for sure.

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