Sam Ashen Posted May 23, 2017 Report Share Posted May 23, 2017 I just got my new programming in and it is just in time for this Challenge cycle! As usual, looking over the next six weeks...... Week 0: May 20 to May 26 - Program Week 1 Week 1: May 27 to June 2 - Program Week 2 - Memorial Day Week 2: June 3 to June 9 - Program Week 3 Week 3: June 10 to June 16 - Program Week 4 Week 4: June 17 to June 23 - Deload Week most likely Week 0: June 24 to June 30 - We will figure that out when we get there! Hmm. Not much going on this time around! It is getting ready and looking down on myself, I realize that I am nowhere near ready for Beach Season! HA! Just kidding of course! Here's what we got going..... Quest 1 - Keep Lifting I just got a new program! Here is what it looks like. It's five days. Day 1 - 15RM Squat, 2x15 backoff, DB Lunges, Clean Pulls, Ham Curls, Core stuff Day 2 - 3RM Front-Squat, 3x3 backoff, 3x8 OHS, lat pulldown, push-ups, OH KB carry, shoulder raises, sit-ups Day 3 - Clean complex, 4x4 deadlifts, pull-ups, push-ups, 5RM OHP, 3x8 OHP backoff, Rows Day 4 - Snatch pull, squats, RDL, KB row, upright row, farmers carry, more core Day 5 - CounterFit So it looks like a lot of accessory work for the next four weeks. Quest 2 - Keep Eating It looks like my target macros are..... 1040 Calories - 260 Carbs 1044 Calories - 116 Fat 900 Calories - 225 Protein Next up is politely explaining to Miss Broki that this does not even add up to 3000 Calories and I am going to starve. One thing at a time. I am pretty sure she meant portions, 35% + 35% + 30%. For those of you who missed pieces of my last Challenge, I gave her some say in my macros. As Tank put it..... "He chose poorly." Quest 3 - Don't Die Track the number of times I die. The last time I died was on April 1, 2017. So. Number of Cycles: 4 Number of Deaths: 4 Date of last death: April 28, 2017 I swear it is a monthly cycle. 11 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Sloth the Enduring Posted May 23, 2017 Report Share Posted May 23, 2017 Following for the after Speedo pic. 4 Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
Sam Ashen Posted May 23, 2017 Author Report Share Posted May 23, 2017 Today was a rest day. I had chili again. Score for Today: 3380 Calories 376 Carbs 105 Fat 235 Protein +5.1 Overall New Program begins tomorrow! Give me a week or so and I will have a good name for it! 5 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Blocky Posted May 23, 2017 Report Share Posted May 23, 2017 10 minutes ago, Sam Ashen said: Day 1 - 15RM Squat, 2x15 backoff, DB Lunges, Clean Pulls, Ham Curls, Core stuff Well... this sounds terrible... 4 Quote Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9! My Instagram STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4 Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg. Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K... Link to comment
Tanktimus the Encourager Posted May 23, 2017 Report Share Posted May 23, 2017 6 minutes ago, Sam Ashen said: New Program begins tomorrow! Give me a week or so and I will have a good name for it! Based on your thread title of "Preparing for Beach Season" I'm going to suggest: Life's a Beach or The Beach Bod WOD 5 Quote Current Challenge "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to comment
Urgan Posted May 23, 2017 Report Share Posted May 23, 2017 53 minutes ago, Sloth the Enduring said: Following for the after Speedo pic. 6 Quote Level 13 Shape-shifting Warrior Monk STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27 The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein Battle Log : MFP : Instagram : Challenges - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
AugustaAdaByron Posted May 23, 2017 Report Share Posted May 23, 2017 2 Quote Level "I have no clue" Warrior Current challenge Battle log Link to comment
RedStone Posted May 23, 2017 Report Share Posted May 23, 2017 9 hours ago, Sam Ashen said: Next up is politely explaining to Miss Broki that this does not even add up to 3000 Calories and I am going to starve. 9 hours ago, Sam Ashen said: As Tank put it..... "He chose poorly." LMAOOOOOOOO 9 hours ago, Sloth the Enduring said: Following for the after Speedo pic. DEMAND. #samashendirtycut #beachbodtroll #only3pizzas 4 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Jord Posted May 23, 2017 Report Share Posted May 23, 2017 9 hours ago, Sam Ashen said: Quest 1 - Keep Lifting I just got a new program! Here is what it looks like. It's five days. Day 1 - 15RM Squat, 2x15 backoff, DB Lunges, Clean Pulls, Ham Curls, Core stuff Day 2 - 3RM Front-Squat, 3x3 backoff, 3x8 OHS, lat pulldown, push-ups, OH KB carry, shoulder raises, sit-ups Day 3 - Clean complex, 4x4 deadlifts, pull-ups, push-ups, 5RM OHP, 3x8 OHP backoff, Rows Day 4 - Snatch pull, squats, RDL, KB row, upright row, farmers carry, more core Day 5 - CounterFit 9 hours ago, Sam Ashen said: Quest 2 - Keep Eating It looks like my target macros are..... 1040 Calories - 260 Carbs 1044 Calories - 116 Fat 900 Calories - 225 Protein Looks like someone is going to be more than ready for beach season. 4 Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
Mike Wazowski Posted May 23, 2017 Report Share Posted May 23, 2017 11 hours ago, Blocky said: Well... this sounds terrible... I just assumed that was a typo and he meant 5RM. Quote Ballroom dancer, data nerd, calisthenics dabbler Link to comment
Urgan Posted May 23, 2017 Report Share Posted May 23, 2017 3 minutes ago, MikeWazowski said: I just assumed that was a typo and he meant 5RM. Have you seen his prior programming? Madness this way lies. 4 Quote Level 13 Shape-shifting Warrior Monk STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27 The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein Battle Log : MFP : Instagram : Challenges - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Mike Wazowski Posted May 23, 2017 Report Share Posted May 23, 2017 2 minutes ago, Urgan said: Have you seen his prior programming? Madness this way lies. Fair point. 1 Quote Ballroom dancer, data nerd, calisthenics dabbler Link to comment
Br0din Posted May 23, 2017 Report Share Posted May 23, 2017 12 hours ago, Sam Ashen said: Quest 3 - Don't Die Track the number of times I die. The last time I died was on April 1, 2017. So. Number of Cycles: 4 Number of Deaths: 4 Date of last death: April 28, 2017 I swear it is a monthly cycle. I'll admit, this is my favorite quests. However, I think you are looking at it wrong. You should be trying to die in battle. Stop holding back and go balls out. 3 Quote May Br0din bless you with mighty gains, and may your shaker bottle always be full. Wheymen ...and, if you die... Walk it off - Captain America Level 13: 1/4 Giant Warrior STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24 My food logging is here*: MFP: tyrsnbdr Link to comment
Laghail Posted May 23, 2017 Report Share Posted May 23, 2017 I mean, that's a body and there's a beach involved; yay beach body?? 2 Quote Level 34 [Yorkie Packmaster] Link to comment
Urgan Posted May 23, 2017 Report Share Posted May 23, 2017 54 minutes ago, Br0din said: I'll admit, this is my favorite quests. However, I think you are looking at it wrong. You should be trying to die in battle. Stop holding back and go balls out. 7 minutes ago, Laghail said: I mean, that's a body and there's a beach involved; yay beach body?? Yes. 1 Quote Level 13 Shape-shifting Warrior Monk STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27 The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein Battle Log : MFP : Instagram : Challenges - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
AugustaAdaByron Posted May 23, 2017 Report Share Posted May 23, 2017 3 hours ago, Br0din said: I'll admit, this is my favorite quests. However, I think you are looking at it wrong. You should be trying to die in battle. Stop holding back and go balls out. I'll be THAT person and say that this was not said by Plutarch. It was "Either with it or on it!", with "it" meaning the shield. It was what Spartan mothers' were telling their sons when they were sending them to fight in a war. (Nowadays it is mostly seen as a tattoo on the arms of deluded extremist right wings who think the blood of ancient Greeks runs in their veins.) 5 Quote Level "I have no clue" Warrior Current challenge Battle log Link to comment
Laghail Posted May 23, 2017 Report Share Posted May 23, 2017 9 minutes ago, AugustaAdaByron said: I'll be THAT person and say that this was not said by Plutarch. It was "Either with it or on it!", with "it" meaning the shield. It was what Spartan mothers' were telling their sons when they were sending them to fight in a war. (Nowadays it is mostly seen as a tattoo on the arms of deluded extremist right wings who think the blood of ancient Greeks runs in their veins.) Ancient Greek blood gets around. I swear half of Alabama and a good portion of Georgia claim kinship. 3 Quote Level 34 [Yorkie Packmaster] Link to comment
Urgan Posted May 23, 2017 Report Share Posted May 23, 2017 14 minutes ago, Laghail said: Ancient Greek blood gets around. I swear half of Alabama and a good portion of Georgia claim kinship. Uh. 3 Quote Level 13 Shape-shifting Warrior Monk STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27 The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein Battle Log : MFP : Instagram : Challenges - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Mike Wazowski Posted May 23, 2017 Report Share Posted May 23, 2017 41 minutes ago, AugustaAdaByron said: I'll be THAT person and say that this was not said by Plutarch. It was "Either with it or on it!", with "it" meaning the shield. It was what Spartan mothers' were telling their sons when they were sending them to fight in a war. (Nowadays it is mostly seen as a tattoo on the arms of deluded extremist right wings who think the blood of ancient Greeks runs in their veins.) Nerd moment: This was one of the quotes that showed in the loading screen of the "Rome: Total War" computer games. The Spartan moms quote was one of my favorites. 2 Quote Ballroom dancer, data nerd, calisthenics dabbler Link to comment
Br0din Posted May 23, 2017 Report Share Posted May 23, 2017 2 hours ago, AugustaAdaByron said: I'll be THAT person and say that this was not said by Plutarch. It was "Either with it or on it!", with "it" meaning the shield. It was what Spartan mothers' were telling their sons when they were sending them to fight in a war. (Nowadays it is mostly seen as a tattoo on the arms of deluded extremist right wings who think the blood of ancient Greeks runs in their veins.) And Molon Labe is definitely apart of the American Military Culture. I wouldn't call us right wingers... but that may be a matter of perspective. 5 Quote May Br0din bless you with mighty gains, and may your shaker bottle always be full. Wheymen ...and, if you die... Walk it off - Captain America Level 13: 1/4 Giant Warrior STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24 My food logging is here*: MFP: tyrsnbdr Link to comment
Sam Ashen Posted May 24, 2017 Author Report Share Posted May 24, 2017 Beach Bod WoD, Day 1 of 20 23 hours ago, Blocky said: Well... this sounds terrible... Well. I survived. I would say the backoff sets were also rough. I am told it gets better, but that sounds like a lie somebody from MinniBulgaria would tell. We did a slightly shorter and lighter version of Day 1, but here it is: Squats: 8x44, 8x134, 8x184, 6x184, 15x224, 2x15x179 pounds Clean Pulls: 2x5x134, 5x184, 2x5x224 pounds Dumbbell Lunges: 3x20x25 pounds GHR: 3x10 Hollow Rocks: 3x20 that looked more like hollow pikes, superset with Overhead DB Sit-ups: 3x10x10 pounds Score for Today: 3120 Calories 320 Carbs 108 Fat 222 Protein -0.2 Overall I am going to leave the Hitting the Broad Side of a Barn part alone until I am more clear on macro targets. But this day looks pretty good. 6 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
RedStone Posted May 24, 2017 Report Share Posted May 24, 2017 Bod Wod. lols 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Sam Ashen Posted May 25, 2017 Author Report Share Posted May 25, 2017 Beach Bod WoD, Day 2 of 20 Front-Squats: 5x44, 3x134, 3x184, 3x224, 3x244, 3x3x194 pounds Overhead Squats: 8x94, 8x114, 8x124 pounds Lat Chin-up Pull-Downs: 3x10x80, superset with Push-ups: 3x15 KB Carries: 70 yards at 18, 24, 24, 24 kg DB Lateral Raises: 3x10x20 pounds, superset with GHR Sit-ups: 3x12 Score for Today: 3257 Calories 368 Carbs 97 Fat 229 Protein +0.5 Overall 7 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Jord Posted May 25, 2017 Report Share Posted May 25, 2017 Is a lat chin up pull down just reversed grip... or? Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
Sam Ashen Posted May 25, 2017 Author Report Share Posted May 25, 2017 1 hour ago, Taddea Zhaan said: Is a lat chin up pull down just reversed grip... or? Ya. Reverse grip. Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
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