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Sam Ashen Preparing for Beach Season


Sam Ashen

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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.

  • Like 11

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 post

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!

  • Like 5

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

 

 

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10 minutes ago, Sam Ashen said:

Day 1 - 15RM Squat, 2x15 backoff, DB Lunges, Clean Pulls, Ham Curls, Core stuff

 

Well... this sounds terrible...

  • Like 4

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...

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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

 

  • Like 5

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52,53

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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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.

 

giphy.gif?response_id=5924202a6218db9bb8

 

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

  • Like 4
Link to post
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. 

 

triceps.gif 

  • Like 4

Jǫrð, Delvian Nomad - Level 12 { Battle Log }

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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.

  • Like 4

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, 23456789101112

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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.  

 

Image result for with your shield or on it

  • Like 3

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

 

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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.  

 

Image result for with your shield or on it

 

7 minutes ago, Laghail said:

 

I mean, that's a body and there's a beach involved; yay beach body??

Related image

 

Yes.

  • Like 1

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, 23456789101112

Link to post
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.  

 

Image result for with your shield or on it

 

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.)

  • Like 5

Level "I have no clue" Warrior

Current challenge

Battle log

 

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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.

 

Image result for redneck meme

  • Like 3
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14 minutes ago, Laghail said:

Ancient Greek blood gets around. I swear half of Alabama and a good portion of Georgia claim kinship.

 

Image result for redneck meme

 

Uh.

  • Like 3

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, 23456789101112

Link to post
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.

  • Like 2

 Ballroom dancer, data nerd, calisthenics dabbler

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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.)

 

Image result for never believe a quote from the internet

 

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.  

  • Like 5

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 post

 

Beach Bod WoD, Day 1 of 20

 

23 hours ago, Blocky said:

Well... this sounds terrible...

 

Well.  I survived. :P

 

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. :P

 

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.

  • Like 6

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 post

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

  • Like 7

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 post
1 hour ago, Taddea Zhaan said:

Is a lat chin up pull down just reversed grip... or?

 

Ya.  Reverse grip.

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

 

 

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