Sam Ashen Winter Weight Program

[Tanktimus the Encourager]

2 hours ago, Sam Ashen said:

I'm also going to Dominican Republic in November.

That's where my favorite cigars come from.

[WhiteGhost]

22 minutes ago, Sam Ashen said:

 

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.

90% of the travel I have done in my life has been work related, so I tend to assume others are traveling for work as well.  Hope you enjoy your trip

[Sam Ashen]

http://thinkpedia.info/how-to-seduce-the-mbti-types-in-3-easy-steps/

 

INTP

• lean in
• closer
• sensually whisper into their ear the periodic table of elements song

The quadradic formula would work, too.  I never knew there was a song for the quadradic formula until a few months ago.  I made the mistake of looking for it online.  Now it pops into my head every time I use the quadradic formula.

 

This is several times per day.

 

My life is ruined!

 

It might be the payback I get for shoving math down everybody's throat.  Payback is a b*tch!

 

Back to Swole, Week 3, Day 3:

 

Squats: 4x44, 4x134, 4x184, 4x224, 4x4x264 pounds

Overhead Press: 10x44, 10x64, 5x94, 2x9x114, 10x114, 2x10x99 pounds

Pull-ups: 4x8

Plate Push-ups: 4x12 with 10 pound technique plate

Double overhead KB carry: 3 x 80 paces x 24 kg

 

That set of 10x114 pounds just did not want to happen.  I tried a third time and finally got it!

 

Score for Today:

3064 Calories

305 Carbs

113 Fat

225 Proten

 

-2.1 Overall

[Urgan]

7 minutes ago, Sam Ashen said:

That set of 10x114 pounds just did not want to happen.  I tried a third time and finally got it!

 

Third time is the charm, after all. 

[Sam Ashen]

Back to Swole, Week 3, Day 4:

 

Cleans: 3x3x134, 3x164, 3x3x184 pounds

Jerks: 3x134, 3x164, 3x184, 3x199, 3x209 pounds

RDL: 4x10x184 pounds

GHR Sit-Ups: 4x10, superset with

FLR: 3 x 1 minute

Stability Ball Cobra with 2.5 pound plates: 4x15

 

Score for Today:

3044 Calories

305 Carbs

112 Fat

221 Protein

 

-2.3 Overall

[Sam Ashen]

Back to Swole, Week 3, Day 5:

 

CounterFit Day

 

It was a partner workout, where basically we alternate doing:

 

2x25 Wall Balls

38 American KB Swings with 24 kg

13+12 Burpees

7+6 Pull-ups

5x5 Burpees - because it was just too taxing

2x19 American KB Swings with 24 kg

5x10 Wall Balls

 

Before that, I was experimenting with the rowing machine and looking up how to row properly.

 

Score for Today:

3497 Calories

401 Carbs

106 Fat

251 Protein

 

+3.6 Overall

[Sam Ashen]

Rest Day Sunday.  I experimented a bit with the rowing machine.  I already said my rowing form is a hot mess and I'm reading Maddie's booklet which also uses the same term, hot mess.

 

I rowed 2000 meters and it took a little over 440 seconds and it had me at about 28 strokes per minute.  That works out to a little over 200 strokes, or 205 strokes.  So that works out to just under 10 meters per stroke.

 

If I am going to improve this to 400 seconds, then the stroke rate going to 30 would work, but that seems to be a bit too fast.  I am supposed to be slowing down and finding my tempo, because 6 minutes and change is longer than I would think.  It's almost cardio!  What I am supposed to be doing is enjoying the recovery from the stroke and taking more time between strokes and getting the most out of each stroke.

 

If we get 12.5 meters per stroke, then we only need 160 strokes to hit the 2000 meter mark and a stroke rate of 24.

 

So we will work on fixing the tempo and get the legs-arms-arms-legs thing happening and not care about the time and just care about the tempo.

 

Score for Today:

3090 Calories

362 Carbs

81 Fat

232 Protein

 

+2.2 Overall

[Tanktimus the Encourager]

15 minutes ago, Sam Ashen said:

Rest Day

 

16 minutes ago, Sam Ashen said:

 I experimented a bit with the rowing machine.

 

Error!

Checksum Invalid.

Does not compute.

 

[Sam Ashen]

Back to Swole, Week 4, Day 1:

 

I was seeing the Healer today and working around CounterFit, so things were a bit rushed.

 

Squats: 4x44, 4x134, 4x184, 4x234, 4x4x269 pounds

Overhead Press: 5x44, 5x64, 5x94, 3x114, 9x119, 7x109, 2x8x110 pounds - and I moved around and changed bars and it felt weird

Pull-ups: 4x8 - ya the two minute rest period does not work so well.  How about five?

Plate push-ups: 4x12

Double OH KB Carry: 3 x 80 paces x 20 kg - I went a little lighter because it is what I could find and I was in a hurry and it was a crowded introverts' nightmare

 

Day 1 of experimenting with the rowing machine stroke.

 

Score for Today:

3089 Calories

282 Carbs

120 Fat

228 Protein

 

-1.9 Overall

[Urgan]

So are you swole yet? 

[Sam Ashen]

12 hours ago, Urgan said:

So are you swole yet? 

 

It's hard for me to tell lol

 

Today was a rest day.  In other news, my journey to find out how much Spanish I can learn in five weeks from zero starts today!

 

Score for Today:

3144 Calories

273 Carbs

138 Fat

220 Protein

 

+2.7 Overall

[Tanktimus the Encourager]

36 minutes ago, Sam Ashen said:

 

It's hard for me to tell lol

 

Today was a rest day.  In other news, my journey to find out how much Spanish I can learn in five weeks from zero starts today!

 

Score for Today:

3144 Calories

273 Carbs

138 Fat

220 Protein

 

+2.7 Overall

Duolingo is a good place to start.

[Sam Ashen]

10 hours ago, Tanktimus the Encourager said:

Duolingo is a good place to start.

 

I might be playing that all day instead of that Stupid Arithmetic Game!

[Sam Ashen]

Back to Swole, Week 4, Day 2:

 

This went to Hell in a hurry.  I think the setup screwed me over mentally.

 

Snatches from the Blocks: 3 at 94, 2 at 114, 2 at 124, 2 at 134, 1 at 144, 1 at 154 pounds including a miss and that is when I realized I just did not like the setup. Then I tried snatches.
Snatches: 2 at 134, 1 at 144, 1 at 154 pounds.  I really was not liking this either - or I thought the previous setup was no good for this one, so I called it.

Front-Squats: 3x154, 3x194, 3x224, 2x249 pounds including a miss, 2x3x224 pounds

Raised reverse lunges: 3 x 20 x 45 pounds

Funky Hip Stability exercise: 3x8

Alternating superman: 4x20, superset with

Stability ball cobra: 4 x 15 x 3 pound dumbbells

 

The way I had the platform set up, there was no way I could dump the bar and I did not figure out where to put the weights so that I had room somewhere.  The weights bounced kind of ugly.  On the miss, I impaled a plate on one of the supports and it was fun dislodging it.  On the other one, I smashed my locker room key.  It took me a little bit to get the smashed tag replaced.

 

So I think all this was bugging me.  It does not take much.

 

Score for Today:

2763 Calories

263 Carbs

101 Fat

213 Protein

 

-5.1 Overall

 

I had chili waiting for me at home, so going out for respawn calories was no option.

[Tanktimus the Encourager]

11 hours ago, Sam Ashen said:

 

I had chili waiting for me at home, so going out for respawn calories was no option.

That's a good thing, because you didn't died. Respawn calories are for when you didn't have enough energy (at least from what I have observed). You had a bad day due to a bad setup. You'll come back as soon as the setup gets fixed.

[Sam Ashen]

Back to Swole, Week 4, Day 3:

 

Cleans: 3x134, 2x154, 2x174, 2x184, 3x3x194 pounds

Jerks: 2x3x134, 2x154, 2x174, 2x184, 2x194, 3x204, 3x214 pounds

RDL: 3x10x184 pounds

GHR Sit-ups: 4x12, superset with

FLR: 3 x 60 seconds

 

Score for Today:

2883 Calories

279 Carbs

106 Fat

218 Protein

 

-3.3 Overall

[Sam Ashen]

Back to Swole, Week 4, Day 4:

 

Deadlifts!  3x224, 3x274, 3x324 pounds

Deadlifts:  10x3x379 pounds EMOM

Leg Extensions: 4x8

Farmers Carries: 3 x 80 paces x 70 pounds

Floor Press: 10x44, 10x94, 10x134, 4x10x174 pounds

Row: 4x10x154 pounds

 

Score for Today:

2889 Calories

343 Carbs

89 Fat

197 Protein

 

-3.2 Overall

[Sam Ashen]

 Back to Swole, Week 4, Day 5:

 

Today was CounterFit.  It was a small class for some reason and we had more liberty to work on skills.  So I decided I wanted to work on rebuilding my rowing stroke.  That was also in the workout.  Partner workout:

 

2x250 meter row

5x10 thrusters with 20 kg bar

4x5 burpees

2x250 meter row

 

Score for Today:

3356 Calories

380 Carbs

94 Fat

229 Protein

 

+1.5 Overall

[Sam Ashen]

Today ended up being a rest day.  I hung out with a friend all afternoon and played Diablo and rewatched the first two seasons of The Guild.

 

Oh.  And we ate a lot of junk, starting with Culver's.  I am sure my score was much higher than what I say it was, given how hard it is to find large concrete mixers in MFP.

 

Score for Today:

3699 Calories

350 Carbs

181 Fat

176 Protein

 

+8.3 Overall

[Sam Ashen]

Back to Swole, Week 5, Day 1:

 

Squats: 4x44, 4x134, 4x184, 4x224, 4x274, 4x284, 4x279, 4x284 pounds - Not sure how these really went.

Overhead Press: 10x44, 10x64, 5x94, 4x114, 9x119, 8x119 pound and the 10th rep continues to elude me.

Pull-ups: 4x8, every 2.5 minutes

Weighted push-ups: 4x12 with a 10 pound bumper

Double Overhead KB Carry: 4 x 80 paces x 24 kg

 

Score for Today:

2793 Calories

310 Carbs

91 Fat

203 Protein

 

-4.8 Overall

[Sam Ashen]

Back to Swole, Week 5, Day 2:

 

This time I made the mistake of asking Miss Broki what she is mad at me for this week.  Her answer was kind of a surprise.  She said she was mad at me for doing 9 reps when 10 is just one more.  She decided to make me do more OHP today and make sure I get that 10th rep.  Just before, she quizzed me.  How many reps am I going to do?  I held up 9 fingers.

 

Snatch from the Blocks: 3 at 94, 2 at 114, 2 at 134, 1 at 144, 154, 164, 169 pounds and I'll take it because it felt at the bottom I did not have it.

Front-Squats: 3x134, 3x184, 3x224, 1x244 pounds and oops I got stuck at the bottom of the second rep and I was told DUMP like she was yelling at her dog.

Overhead Press: 5x44, 5x94, 3x114, 10x119 pounds and finally got it

Raised reverse-lunges: 3 x 20 x 55 pound dumbbells

 

My feelings are mixed.  I'm really excited about hitting a new 10RM on Overhead Press after more than two years, but right now I hate her!

 

In other news, somebody trolling one of my FB groups put up this IQ test based on Raven's Matrices.

http://test.mensa.no/

 

I got 121, so nothing incredibly exceptional over here.

 

Hmm.  It looks like there is a strategy guide to this game!

http://www.iqmindware.com/iq-mindware/how-to-do-a-raven-matrices-test/

 

So I guess you practice it and learn the ground rules and improve it like any other skill?

 

However, given the nothing exceptional score over here and little evidence of underachieving my potential, I should consider ISTJ or ISTP MBTI types instead of INTP who I understand tend to rule these tests.

 

Oh - And enjoy, by the way!

 

Score for Today:

3429 Calories

318 Carbs

156 Fat

204 Protein

 

+2.2 Overall

[Tanktimus the Encourager]

40 minutes ago, Sam Ashen said:

My feelings are mixed.  I'm really excited about hitting a new 10RM on Overhead Press after more than two years, but right now I hate her!

I think that is exactly what she's going for.

[Sam Ashen]

Mental Arithmetic for Coaches and Meatheads:

 

Convert 491 pounds into kilograms.

1. Do I have the conversion memorized?  Nope.  On to step 2.

2. Do I have anything close memorized?  Let's say I don't.  So on to step 3.

3. Find a number from 490 to 500 that is divisible by 11.  That number is 495.

4. Divide the number from Step 3 by 11.  495 / 11 = 45.

5. Multiply the number from Step 4 by 5.  45 x 5 = 225.

6. Find the difference between the number in pounds and the number from Step 3.  So the difference between 491 and 495 is -4 pounds.

7. Add back in half the difference from Step 6.  So 225 - 4 / 2 = 223

 

491 pounds is approximately 223 kg.  So the idea is to be within a half kilogram or so.  To be exact with the 2.2 conversion, you divide difference by 2.2 instead of 2.0 to get -1.818 in the above example and get a final answer of 223.18 kg.

 

If you want to be more precise, you can subtract 0.2%, or 0.44 kg to get 222.74 kg.  The number according to Google is 222.714 kg.

 

Enjoy! 

 

Today was a rest day.  I got hair cut and did crash course in Spanish, Lesson 1.  I have no idea how far I can get in five weeks. 

 

Score for Today:

3036 Calories

273 Carbs

133 Fat

205 Protein

 

+1.7 Overall

[RedStone]

7 hours ago, Sam Ashen said:

Today was a rest day.  I got hair cut and did crash course in Spanish, Lesson 1.  I have no idea how far I can get in five weeks. 

 

don't worry, you don't need much. Repeat after me:

 

Hola! Me llamo Sam. Soy un panda complicado. Done esta el bano?

[Sam Ashen]

Back to Swole, Week 5, Day 3:

 

Cleans: 2x3x134, 3x154, 3x174, 3x194, 3x204, 3x214 pounds

Jerks: 3x134, 3x154, 3x174, 3x194, 2x204, 2x214, 2x224, 3x224 pounds

RDL: 2x10x164, 2x10x174 pounds

 

Score for Today:

3071 Calories

281 Carbs

134 Fat

205 Protein

 

-1.4 Overall