Sam Ashen Winter Weight Program

[Urgan]

25 minutes ago, Tanktimus the Encourager said:

Why do you keep playing around with Counterfit if you're not interested?

 

Because he hasn't found a dojo yet. 

[Sam Ashen]

13 hours ago, Tanktimus the Encourager said:

Why do you keep playing around with Counterfit if you're not interested?

 

I thought in that rant, I was saying that I was not currently interested in doing CounterFit competitively.... against the general public.

 

Competing with certain people is a completely different story.  These would be people where I can measure up certain numbers and ratios and be competitive.

 

Getting better at it is a different story, because I am naturally competitive against myself.  It is about sucking less.

 

Tomorrow I will be at the Temple of CounterFit.

 

12 hours ago, Urgan said:

 

Because he hasn't found a dojo yet. 

 

This is a brilliant answer!  Did you know I used to do Monk stuff - a long time ago?  That was back in my life in California.  After I moved from there, I never went back to Monk life.  I think it is because I saw the time commitment in getting involved and never attempted it again.  I burned out pretty badly in California and it had a mixture of consequences......

--------------------------

 

Today was a rest day.  I did not have any food for supper tonight, so I picked up ribs on the way home.  I did not think though this week's meal planning.  The general pattern I am thinking of is..........

 

Wednesday is Garbage Day and my cycle should revolve around that day.  That is when I should throw something big in the microwave and put something in the crock pot that will last a few days.  That will take care of Wednesday, Thursday, and Friday.  Winter is coming, so chili is a winner in this case.  I should learn more variety, of course!

 

Saturday is always my day out and I have not broken that cycle yet.  I try to make it go out for something to eat, then go shopping.

 

That leaves me with Sunday and Monday to figure out.

 

It is not much of a plan yet, but it is a skeleton.

 

Score for Today:

3335 Calories

265 Carbs

163 Fat

227 Protein

 

+4.7 Overall

[Tanktimus the Encourager]

10 hours ago, Sam Ashen said:

I think it is because I saw the time commitment in getting involved and never attempted it again.

And how does that relate to the amount of time you spend in the Temple of Iron?

[Sam Ashen]

11 hours ago, Tanktimus the Encourager said:

And how does that relate to the amount of time you spend in the Temple of Iron?

 

This is a very valid and very good question.

------------------------------------

 

Back to Swole, Week 1, Day 5

 

Today was CounterFit and a partner workout.

 

5 x 10 wall balls

5 x 10 air squats

500 meter row

 

3 x 10 + 5 lunges

3 x 10 + 5 jumping lunges

350 meter row

 

5 x 10 push-ups

5 x 10 ab mat sit-ups

250 meter row

 

10 + 3 x 5 burpees

5 + 2 x 10 hollow rocks

125 meter row

 

True to my cycle, I ate like an asshole, but got a lot of the weekend chores done.  I went out for a prime rib dinner.  Tomorrow is platelets.

 

Score for Today:

3581 Calories

335 Carbs

166 Fat

261 Protein

 

+4.4 Overall

[Sam Ashen]

Sunday rest day today.  Also gave platelets and ate at Chili's.  So much for the plan I laid out yesterday.  I will modify it a bit.

 

Score for Today:

3355 Calories

389 Carbs

108 Fat

173 Protein

 

+4.9 Overall

[Sam Ashen]

Back to Swole, Week 2, Day 1

 

Snatch Pull plus Snatch, 3 at 94, 2 at 114, 1 at 124, 134, 144, 154, 159 pounds

Front-Squats: 3x134, 3x184, 3x224, 3x244, 2x3x209 pounds

Raised Reverse Lunges: 3 x 20 x 24 kg KB

Funky Hip Stability Exercise: 3x8 each side

Alternating Superman, 3x20, superset with

Stability Ball Cobra: 3 x 15 x 2 pound dumbbells

 

Score for Today:

2589 Calories

233 Carbs

106 Fat

191 Protein

 

-6.9 Overall

[Sam Ashen]

Here is an article about how Warren Buffet eats:

https://www.thestreet.com/story/14289574/1/warren-buffett-s-junk-food-diet-has-gotten-him-to-87-should-you-follow-it.html?puc=yahoo&cm_ven=YAHOO&yptr=yahoo

 

Quote

 

Buffett has made attempts to explain his high-sugar, high-salt diet in the past. In 2015, for example, he told Fortune, "I checked the actuarial tables, and the lowest death rate is among six-year-olds. So I decided to eat like a six-year-old.

 

 

Quote

 

Buffett's answer? "There's no evidence that I will any better reach 100 if I had lived on broccoli and water," he said.

 

 

Quote

 

"When I'm not feeling quite so prosperous, I might go with the $2.61, which is two sausage patties, and then I put them together and pour myself a Coke," he told director Peter Kunhardt in the documentary. "$3.17 is a bacon, egg and cheese biscuit, but the market's down this morning, so I'll pass up the $3.17 and go with the $2.95 [sausage, egg and cheese]."

 

 

Quote

"Remember the laugh we had when we traveled together to Hong Kong and decided to get lunch at McDonald's?" Bill [Gates] wrote. "You offered to pay, dug into your pocket, and pulled out … coupons!"

 

[Sam Ashen]

I found another article!  I think I saw this one a year ago or so......

http://pubs.sciepub.com/ijcn/2/1/1/

 

Edit:  Another interesting paper.....

http://ajcn.nutrition.org/content/74/4/474.full

 

I might have to seek out that other goldmine article I found.  I was given a bad time for it being written 20 years ago and how much has changed over the past 20 years.  Of course, I said the physics have not changed one bit over the past 20 years.  (just computer processing)

 

What has changed over the past years is our understanding of physics.  It is gone.  I finally got my butt online and ordered a couple of books, one of them current and relevant to my industry.  The first edition reads too much like a math and physics text book.  Nobody (myself included) understands math and physics anymore.

 

We have computers to figure it out nowadays.

 

Yet somehow, Millennials are to blame for this!

 

[/rant]

 

Back to Swole, Week 2, Day 2:

 

Squats: 4x134, 4x184, 4x224, 4x244, 4x4x264 pounds

Overhead Press: 8x44, 5x64, 5x94, 9x114, 2x10x99 pounds - That tenth rep was just a little ways away, but not today.

Double Overhead KB Carry: 3 x 70 yards x 20 kg, superset with

Weighted push-ups: 3x12 (10 pound technique plate)

Pull-ups: 3 x 8, sort of - I can get it with my five minute breaks!

 

Chicken Stir-Fry

 

Score for Today:

3261 Calories

392 Carbs

96 Fat

230 Protein

 

+0.5 Overall

[Tanktimus the Encourager]

4 minutes ago, Sam Ashen said:

Yet somehow, Millennials are to blame for this!

Whoa there Mr. GenX, just sit back and let the boomers and Millennials tear each other to pieces while we fly under the radar.

[Urgan]

17 hours ago, Tanktimus the Encourager said:

Whoa there Mr. GenX, just sit back and let the boomers and Millennials tear each other to pieces while we fly under the radar.

 

....can't we all just get along??

[Sam Ashen]

Rest day today.  I played some of the original MoO.

 

I was also bored and looked up how to solve a cubic equation because I forgot.  There are at least two reasons I forgot:

1. Over the past 26 years since I was shown the method (some numerical course starting university) I have never needed to solve a cubic equation.

2. It it tedious!  The quartic one must be even more tedious!

 

I tried one example and made one up myself.  Holy crap, I am out of date!  I also learned just how dependent we are on scientific calculators nowadays - especially when the complex numbers start showing up.

 

If I ever needed to solve these on a regular basis in real life, I have no idea how to set up Excel to do it.  I'm supposed to download their complex number module, right?  There is one, right?

 

Well, it gave me something to do during the weekly meeting.

 

Score for Today:

2944 Calories

281 Carbs

119 Fat

207 Protein

 

+0.7 Overall

[Urgan]

But now if a bomb is planted in your building and the code to disarm it is the result of a cubic equation, by God you will be prepared.

[Sam Ashen]

1 hour ago, Urgan said:

But now if a bomb is planted in your building and the code to disarm it is the result of a cubic equation, by God you will be prepared.

 

The last time I tried, it took me about 25 minutes to deconstruct it - and that is knowing what the answer is already - and it is working with easy numbers to work with and not silly ones that show up in real life.

 

It also involves a lot of derivation as opposed to a combination of memorization and intuition.

 

I suppose this weekend, I will be sorting through questions like why complex numbers show up on the way to a real solution and why the square root of 3 keeps showing up and how this knowledge can streamline the process.

 

So that building better not be on a short timer!

 

 

[Sam Ashen]

Well, I'm working out the hacks and it should get easier once I know how the whole thing is going to play out......

 

In other news.....  I scored 97 on that stupid arithmetic game today!

 

Back to Swole, Week 2, Day 3:

 

Cleans: 2x3x134, 3x154, 3x174, 3x3x184 pounds

Jerks: 2x3x134, 3x164, 3x184, 3x204, 2x3x174 pounds

RDL: 10x154, 3x10x174 pounds

GHR Sit-ups: 4x12

FLR: 4 x 1 minute

 

Score for Today:

2784 Calories

275 Carbs

107 Fat

199 Protein

 

-4.3 Overall

[Sam Ashen]

Back to Swole, Week 2, Day 4:

 

Deadlifts: 3x224, 3x274, 3x314 pounds

EMOM Deadlifts: 10x3x329 pounds

Leg Extension: 4x8

Farmers Carry: 3 x 80 paces x 70 pounds - sort of - the grip is harder with these dumbbells and I needed a couple of regrips

Floor Press: 10x44, 10x94, 10x134, 3x10x174 pounds

Rows: 3x10x144 pounds

 

Score for Today:

3224 Calories

289 Carbs

130 Fat

220 Protein

 

+0.1 Overall

[Sloth the Enduring]

[Sam Ashen]

It takes me a while to grind through something like that.  Just like juggling, it is just a skill.  Then I compare it with a calculator to see where I missed in an effort to get better at it, like it is a game.

 

I got one horrified "It is not a game" response.  To me, it is a game.  Is the school environment that bad?

 

Back to Swole, Week 2, Day 5:

 

CounterFit!

 

30-Second push-ups: 36

30-Second ab-mat butterfly sit-ups: 18

30-Second pull-ups: 10 - I broke them up a little bit, because we have 30 seconds on the clock.

 

MB had us rinse and repeat.  So....

 

30-Second push-ups: 37

30-Second ab-mat butterfly sit-ups: 15 - I was going for more range of motion

30-Second pull-ups: 12 - I broke them up more strategically

 

10-minute row: 2645 meters

 

Out for sandwich and smoothie.  Had chicken stir-fry for dinner.

 

Score for Today:

3647 Calories

495 Carbs

82 Fat

232 Protein

 

+4.3 Overall

[Sam Ashen]

Rest day today.

 

Score for Today:

2590 Calories

201 Carbs

106 Fat

186 Protein

 

-2.8 Overall

[Sam Ashen]

Back to Swole, Week 3, Day 1:

 

Miss Broki got to introduce me to snatches from the blocks!

 

Snatches from the blocks: 3 at 94, 2 at 114, 1 each at 124, 134, 144, 154, 164 pounds

It took some getting used to.  It is still taking some getting used to.

Front-Squats: 3x134, 3x184, 2x224, 3x244, 2x3x209 pounds, first rep paused

This time I actually listened to MB's advice to only do two reps at 224 pounds.  She was amazed that I actually listened.

She wonders when I am going to start listening to her food advice.

Raised reverse lunges: 3x20x50 pounds

Funky hip stability exercise: 3x8, superset with

Alternating superman: 3x20

 

She notes that the right side is weaker than the left side.  I will discuss that with the chiropractor next week.

 

We also discussed cardio stuff and I acknowledged that I don't do very well embracing the suck.  I looked at my 10-minute row averaging a pace of 1:54 and I remember a 30-minute row where I held a 2:00 pace.  There should be more difference than that, but I'm not sure if I do a very well at trying to get all those anaerobic calories - or whatever you call them.  But I can lift!

 

Random thought on barbell brain:  I might be somewhat functional seconds after a big lift, then go into zombie mode for the next minute.  I stripped the bar down from 244 pounds to 184 pound, then put on a nickel and dime and looked for a 2.5 pound plate.  MB pointed out that I had 205 215 pounds on the bar and I immediately realized she was correct.  Barbell brain strikes again and I don't know it unless I have it all there and I count it out!

 

For the other people, it is always so wonderful when I get busted like that!

 

Score for Today:

3349 Calories

273 Carbs

153 Fat

227 Protein

 

+1.4 Overall

 

EDIT:  Looks like BBB lasts longer than a couple of minutes.

[Sam Ashen]

Back to Swole, Week 3, Day 2:

 

Deadlifts: 3x224, 3x274, 3x314 pounds

Deadlifts: 10x3x354 pounds EMOM

Floor Press: 8x44, 8x94, 8x134, 4x10x164 pounds

Bent-Over Rows: 3x10x144 pounds

Farmers Carry: 3 x 70 yards x 70 pounds

Leg Extensions: 4x8 - and the weight seemed weird, but such is the nature of leg extension machines, I suppose

 

Family-size meat lovers lasagna and meal prep for the next three days.  They seem to work well together on a Tuesday!

 

Score for Today:

3401 Calories

316 Carbs

154 Fat

202 Protein

 

+1.9 Overall

[Urgan]

9 hours ago, Sam Ashen said:

Leg Extensions: 4x8 - and the weight seemed weird, but such is the nature of leg extension machines, I suppose

 

What weight? Mom and I benched in the smith machine for lulz on Saturday and THAT was truly strange.

[Sam Ashen]

1 hour ago, Urgan said:

 

What weight? Mom and I benched in the smith machine for lulz on Saturday and THAT was truly strange.

 

I started from 110, then added the black 5 pound thinggies, then 130, then another couple of the black 5 pound thinggies.  So 110, 120, 130, 140.  I said it was acting weird because the weight always seems different on different machines.

 

Sometimes it's hard and sometimes it feels like moving weight on the moon - or a Smith machine!

[Sam Ashen]

Rest Day today.

 

I did a couple of things recently.  I ordered a couple of books to study.  No idea how long I will take, but at least I am starting to rebuild my library and have reference material for when I finally decide to build my own Spell Book.

 

I'm also going to Dominican Republic in November.

 

Do something that terrifies you.  Right?

 

Score for Today:

2944 Calories

281 Carbs

118 Fat

208 Protein

 

+0.7 Overall

[WhiteGhost]

2 hours ago, Sam Ashen said:

I'm also going to Dominican Republic in November.

For fun or on assignment?

[Sam Ashen]

18 minutes ago, WhiteGhost said:

For fun or on assignment?

 

Why would it ever be work related?

(EDIT: I never travel for work.)

 

So yes.  Another vacation.   An attempt at a fifth sunburn for the year.