Sam Ashen Winter Weight Program

[Sam Ashen]

On 7/27/2017 at 11:11 PM, WhiteGhost said:

So I asked Ghostlet about this. In his school (Chinese public school) the rule is hard and fast - equal level operations must be done left to right unless specifically noted by parentheses. 144 is the only valid answer.

 

I am okay with this.  It gives everybody in China the same answer.  I believe I have been taught the same thing, but I have no text books to prove it.  I have never heard of 1 being an answer until these posts were floating around on Facebook, deliberately putting that hard and fast rule to the test.

 

It is also an issue that the first-glance response is 1, then reconsidering the order of operations, arriving at 144.  Based on the number of people who do come up with 1 as an answer, it is generally good practice to use brackets to make it clear.  So (a/b)c if you have to write it that way for some reason - or a/(bc) if it is supposed to be expressed the other way.  All of the text books I have are clear in that way.

 

I am still curious if there really are text books that teach it the other way.

 

Here is an EE professor asking Dr. Math a very similar question.

 

Interestingly, he says he was taught that all multiplication has priority over division and not multiplication and division have the same priority and are resolved from left to right.  I have never heard of such a convention until I read this.

Quote

 

As I remember them being taught to me, the rules giving the precedence 
order for the four arithmetic operations are:

  (1) all multiplication (in any order)
  (2) all division, as they occur from left to right
  (3) all addition and subtraction, as they occur from left to right

..............

Based upon inquiries I have made of my math 
colleagues, I am not the only one who remembers multiplication as 
being given *sole* top precedence.

 

 

So now I am searching textbooks for at least three conventions!

 

He also quotes a source showing:

 

Quote

 

"multiplication indicated by juxtaposition is carried out before 
division." Thus, in general, for any variables a, b and c, we would 
have  a/bc = a/(bc) (assuming, of course, that b and c are nonzero). 
Indeed, this convention is consistent with what I have seen in many 
mathematical books at various levels; for example, on p. 84 of 
Allendoerfer and Oakley, _Principles of Mathematics_, 1969 (my 
pre-college math book), we find:

     (a / b) x (c / d) = a c / b d

 

 

Since he cites his work properly, I can go looking for this text book!

[Sam Ashen]

I have been slow updating.

 

Yesterday was a rest day.  Yesterday's Score:

3379 Calories

344 Carbs

139 Fat

186 Protein

 

+1.7 Overall

 

Today is my last full day with my parents and I drop them off tomorrow morning.

 

I did not make to CounterFit this morning, so ran instead.  It was the same 4.41 mile / 7.05 km route and this time took me a little over 45 minutes.  I will take it!

 

Score for Today:

3200 Calories

189 Carbs

189 Fat

170 Protein

 

-3.5 Overall

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 15 of 30:

 

Rough start to the day.  I dropped off the parents, then lay down for a while, then got up to do workout.  It was almost noon and I still have not eaten.

 

Deadlifts: 5x224, 5x314, 3x364, 5x389, 4x5x364 pounds - I almost said NO to the fifth rep at 389 pounds.

Leg Extensions: 3 sets of 8 each leg, plus 8 both legs

Pull-ups: 2x10+5+5+9+1 - I took a video where I was going to break up the last set of 10 into 2's and 3's to troll She-Who-Must-Not-Be Named, but got 9 reps.

So I posted a video of 10 bitch-assist pull-ups.

Technique plate push-ups: 4x12

Landmine Bro-Rows: 4x10x50 pounds

Overhead KB Carries: 4 x 20 paces x 28 kg

 

Score for Today:

3323 Calories

263 Carbs

163 Fat

198 Protein

 

-0.8 Overall

[Sam Ashen]

Mostly a rest day and still getting rid of stuff in the fridge.

 

Score for Today:

3489 Calories

289 Carbs

152 Fat

241 Protein

 

+6.2 Overall

[Sam Ashen]

This morning, I had a vivid dream that I was playing an MMO and my character, obviously a Warrior, climbed a ladder to enter a room to fight a boss and some mobs.  He gibbed the boss, but the mobs put him to his knees and chopped his head off.  Of course I was mad and I had to wait for the reload screen before I could rez and try it again.  Then I woke up.

 

Just a couple of hours after posting this on the AMA thread, the interpretation of the dream dawned on me.  I was on my knees doing those heavily assisted pull-ups and I was going to see Miss Broki tonight and she was going to chop my head off.

 

My troll post on IG with the b*tch assist pull-ups got me a tongue lashing like you would not believe.

 

What was that all about?

.......

Don't get mad at me when you don't get better.

......

Don't laugh!  It's not funny!  I'm not laughing.  (but you're smiling)  That's not a smile.  It's my natural expression.  (You're smirking.  You're yelling at me on the outside and laughing on the inside.)

........

 

She threatened to unfollow me on IG!

 

Then we were talking about the County Fair and I was showing off the food I ate there.  Who needs MFP when you have my phone!

........

What's the point of tracking in MFP when you just eat whatever?

(remorselessly posting high scores, obviously, but I did not say that, because she was on a rant.)

..........

 

What's for dinner tonight?  (Family-sized Lasagna!)

No vegetables?  You should have one with every meal.

 

It gets better:  This is when another troll showed up in the discussion.  He talked about how vegetables are bad for you and all the best vitamins and minerals are found in animal products!

 

On one side, I wonder if I actually did it.  From the troll perspective, MISSION ACCOMPLISHED!

 

I wonder if I net more followers on IG if she carries out her threat and stops following me.

 

Sam Ashen Summer Swole Program, Day 16 of 30:

 

Front-Squats: 5x44, 3x134, 3x184, 3x3x229 pounds

Jerk Recoveries: Lots at 134, lots at 184, 3x224, 3x244, 3x264, 3x3x244 pounds

Rows: 3x10x134 pounds

Pull-up Negatives: 3x10

Dumbbell Bench Press: 10x40, 3x10x50 pounds

 

Score for Today:

3401 Calories

350 Carbs

138 Fat

215 Protein

 

+1.9 Overall

[Tanktimus the Encourager]

Sometimes I would like to be a fly on the wall when you poke the bear.

[Sam Ashen]

Here is the offending IG post:

 

 

Sent from my LG-D800 using Tapatalk

 

 

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 17 of 30:

 

Snatch Balance + Overhead Squat: 3 at 94, 3 at 104 pounds - with a power bar and not an Oly bar

Squats: 5x134, 5x184, 5x224, 5x5x269 pounds

BB Split Squats: 4x10x109 pounds

 

I had to split this session in half because of hair.  I came back later to finish it off, because I had to get this done today.

 

Leg Press: 10 x 2 plates, 10 x 4 plates, 4 x 10 x 5 plates

Farmers Carry: 4 x 20 paces x 70 pounds

Forward-Leaning Rest: 3 x 1 minutes, superset with

Overhead Sit-ups: 3 x 10 x 17.5 pounds

 

I went with chili today.

 

Score for Today:

3054 Calories

293 Carbs

125 Fat

215 Protein

 

-2.9 Overall

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 18 of 30:

 

Deadlifts: 5x224, 5x314, 3x364, 3x5x389, 2x5x384 pounds

Push-ups with 25 pound plate: 4 x 10, superset with

Landmine Bro-Rows: 4 x 10 x 45 pound plate

Pull-ups: 10, 7+2+1, 5+4+1, 4+4+2, superset with

Overhead KB Carry: 4 x 70 yards x 28 kg

Leg extension: 3x(8 each leg + 8 both legs)

 

Score for Today:

3379 Calories

348 Carbs

121 Fat

234 Protein

 

+1.1 Overall

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 19 of 30:

 

Given that I have made weekend plans next weekend, following Week 5, there was no choice but to get the work done today.

 

It was slightly easier as the power went out in my workplace and they sent us home early.  Fortunately, I did not lose any work, because I did not do any work.  I was busy arguing with somebody on FB.

 

Later on in the afternoon, he apologized for being asinine.  How often does that happen on the internet?

 

2 Snatch Pulls + Snatch at 94, 114, 124, 134, 144, 154, 164, 2Fx174 pounds - and that was as far as I was getting today.  I tried.

Clean + Front-Squat + Jerk at 134, 164, 184, 194, 204, Fx214, 214 pounds

Squats: 3x184, 3x224, 3x264, 3x284, 3x3x269 pounds

Funky hip stability exercise:  2 x 3 x 60 seconds

Superman: 4x15, superset with

Stability Ball Cobra: 4x15 with 3 pound dumbbells

12 pull-ups as a bonus

 

Score for Today:

3359 Calories

335 Carbs

127 Fat

238 Protein

 

-0.5 Overall

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 20 of 30:

 

Today was CounterFit - a partner workout:

75 Russian KB Swings each (24 kg)

25 Plate to Overhead each (45 pounds)

50 Sumo DL KB Pulls each (24 kg)

25 Plate to Overhead each (45 pounds)

75 Calorie Row each

25 Plate to Overhead each (45 pounds)

 

That did not go too badly.  Then they took us outside for lunges.  It was not long before I lost my cool and decided SCREW THIS - and went inside to do lunges on the turf.  I have no idea why I pulled off crap like that.

 

When I think about it even more, I was a little bit like that with my previous trainer and it might have something to do with trainer-client relationships and group classes.  It could also be that group classes are not my best suit.  On the other hand, I did martial arts classes a long time ago and for some reason I cannot put a finger on, it seems different.

 

Also, if I wanted to inflict pain and torture myself in the name of developing character and building friendships with poor souls in the same situation, I would go back to Monk training.  Wait!  @Urgan suggested as her kind of cardio!

 

Thinking about it even more, I might do better in Little John's class for a host of reasons.

 

I also took a trip to the library, searching for some insight on that little bit of ambiguity in the order of operations (implicit multiplication) and the search came up empty.  In the mean time, posting a question like what is 6/2(2+1) is an excellent troll post and you get treated to a show as two people will fight each other to the death over it.

 

It is very similar to playing a board game and suddenly a big argument and mortal struggle erupt over something in the rules and what exactly the rules say and what exactly the rules mean.  May the best rules lawyer win!

 

Score for Today:

4359 Calories

445 Carbs

198 Fat

226 Protein

 

+7.6 Overall

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 21 of 30:

 

Front-Squats: 3x44, 3x134, 3x184, 3x3x234 pounds

Jerk Recoveries: 3x134, 3x184, 3x224, 3x254, 3x274, 3x3x259 pounds

Seated Single-Arm Rows: 4x10

Dumbbell Bench Press: 10x40, 10x50, 10x55, 2x10x60 pounds

Pull-up Negatives: 3x12

Rows: 4x10x134 pounds

 

Score for Today:

3208 Calories

249 Carbs

159 Fat

214 Protein

 

-2.9 Overall

[Sam Ashen]

Have I been calculating oxygen consumption wrong my entire life?

http://www.collegesportsscholarships.com/measure-oxygen-consumption.htm

 

They apparently use 5 Calories per Liter of Oxygen.  I always thought it was 4.  For a long time, I was having trouble retrieving this information.

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 22 of 30:

 

Partially as an experiment, I joined Little John's band of Merry Men for some CounterFit.

 

Warm-up with Pidgeon Pose and 4 rounds of 20 plank shoulder taps and 16 KB swings.

 

Overhead Press: 3x44, 3x94, 3x114, 5x3x124 pounds

DB Overhead Press: 17 x 35, 10 x 35, 9 x 35, 8 x 35 pounds

Hang Power Snatch: 3x94, 3x114, 5x3x124 pounds

Pendlay Rows: 3x8x114 pounds

 

Lunges with 45 pound bar, but not on pavement: 20, 18, 16, 14, 12, 10 - superset with

Hand-release Push-ups: 20, 18, 16, 14, 12, 10

 

I got it done inside the 10-minute time cap with 1:20 to spare.

 

Score for Today:

3765 Calories

351 Carbs

164 Fat

233 Protein

 

+6.2 Overall

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 23 of 30:

 

Go figure.  Miss Broki was more mad at me about the pull-ups.  She said last night she made her crew do lunges around the building, which is about a quarter mile and she says it took them 20 minutes.

 

Otherwise, it was a very quiet day at the Temple, like something was off.

 

Snatch Balance plus Overhead Squat, 4 at 94 and 2 at 114 pounds

Squats: 5x134, 5x184, 5x224, 3x254, 2x5x269, 2x5x259 pounds

BB Split Squats: 4x10x114 pounds - and I was worried she was going to make me do them outside on the pavement

Overhead Sit-ups: 3x10x15 pounds, superset with

Forward-Leaning Rest: 3x60 seconds

 

I experimented with a chicken stir-fry tonight.

 

Score for Today:

3371 Calories

457 Carbs

81 Fat

223 Protein

 

+1.6 Overall

[Tanktimus the Encourager]

3 minutes ago, Sam Ashen said:

 She said last night she made her crew do lunges around the building, which is about a quarter mile and she says it took them 20 minutes.

That's whole galaxies of nope for me. No way I'd ever pay for a class like that.

[Sam Ashen]

8 minutes ago, Tanktimus the Encourager said:

That's whole galaxies of nope for me. No way I'd ever pay for a class like that.

 

I love you, brother Tank!  <3

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 24 of 30:

 

It dawns on me:  9 consecutive training days.  I am going to finish this program before I go off on vacation!

 

Deadlifts: 5x224, 5x314, 3x364, 5x5x394 pounds

Pull-ups: 2x12 + 3x8 - sort of

Landmine Bro Rows: 3x10x45 pound plate

Leg Extensions: 3x8 each side, plus 8 both

Overhead KB Carry: 4 x 80 paces x 28 kg

 

And I forgot the weighted push-ups!  Oops!  Maybe I do a skipped accessory day on Sunday.

 

Score for Today:

3242 Calories

349 Carbs

121 Fat

212 Protein

 

-0.4 Overall

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 25 of 30:

 

Today marks ten consecutive training days.  Tomorrow and Saturday I have friends in town and therefore they are rest days.  Sunday I will finish off the Accessories I did not get done during the week.  I am getting my amusement park fix for the year!

 

Snatch High Pull + Snatch: 4 at 94, 2 at 114, 2 at 134, and 1 each at 144, 154, and 164 pounds - and I had an..... incident....

Clean, Front-Squat, Jerk: 2 at 134, 2 at 164, and 1 each at 184, 204, 214, 224 pounds - the 224 pounds took two tries to get.

Squats: 3x184, 3x224, 3x274, 3x289, 3x3x264 pounds

 

We are sharing a spot in the Temple of CounterFit and my last snatch rep coincided to a long and detailed explanation of the next part of their workout.  So I held the weight overhead waiting for her to finish, but the explanation kept going on and on.  (We are talking about two exercises:  Bulgarian Split Squats and those push-ups on those bars.)  Finally Miss Broki yelled at me to put the weight down, along with what the heck I was doing, so I dropped the weight down and it hit the ground with loud clangs.  The explanation was still going.

 

So the lecture I got was she would never have me hold the weight overhead like that and that is how one gets injured.  So......  I should have done a triple overhead squat?  (Or maybe ten reps with the length of the explanation.)

 

Then I realized just before I started the rep, she was trying to tell me to either control the weight on the way down, or wait.  Something is funny with the communication this week.  It should have been fairly obvious if she was trying to tell me something important that I did not understand the message at all.

 

I have not figured out what.

 

Score for Today:

3088 Calories

363 Carbs

110 Fat

174 Protein

 

-1.9 Overall

[Sam Ashen]

Sam Ashen Summer Swole Program, End of Week 5:

 

My guests arrived Friday morning and Friday night.  We ate at Chili's.  Hindsight says I should have had the fried cauliflower, because I get nagged about needing more veggies in my diet.

 

Saturday was all day at Valley Fair for my annual amusement park fix.  It was crowded during the day, of course, but we managed to get our pick of the feature rides well enough, but not all of them.  That would be very challenging, logistically.  Ditch the younger kid and leave her with Mom and Auntie for the water park and kiddie land and reconnect later.  We managed to get the 6yo on the smallest woodcoaster.

 

Later that evening I got dragged from kiddie ride to kiddie ride and that must have been a very amusing sight, given the number of pictures and videos they took.  It's the small things, right?

 

Sunday morning they were gone, freeing up the rest of the day to recover and finish off the week's accessories.

 

Leg Press: 10 x 2 plates, 3 plates, 4 plates, 4 x 10 x 5 plates

Farmers Carry: 4 x 80 paces x 70 pound dumbbells - The last two sets I had to rest a bit.

Weighted push-ups: 4 x 15 x 10 pound technique plate

Funky Hip Exercise I had been doing wrong all along: 3 x 6 whatever that means

Superman: 4 x 15, superset with

Stability Ball Cobra: 4 x 15 x 3 pound dumbbells

 

Shopping got done.  I'm all set for one more week!

 

Score for Today:

3121 Calories

246 Carbs

167 Fat

227 Protein

 

-0.2 Overall

[Urgan]

9 hours ago, Sam Ashen said:

Later that evening I got dragged from kiddie ride to kiddie ride and that must have been a very amusing sight, given the number of pictures and videos they took.  It's the small things, right?

 

I demand evidence. 

[Sam Ashen]

14 hours ago, Urgan said:

 

I demand evidence. 

 

...as requested!  They did not post on my page or tag me, so I am being selective about who to share with.

 

Sam Ashen Summer Swole Program, Day 26 of 30:

 

CounterFit with Little John.  Apparently, he just announced he is moving to Colorado.  I will be sad to see him go.  I really like him.

 

Warm-up with 3 rounds of 15 push-ups, 12 empty bar RDL, and 9 PVC Overhead Sqauats

 

Deadlifts: 4x224, 4x314, 4x364, 2x4x404 pounds

Rows: 4x8x134 pounds, superset with

Single-Arm KB rows: 4x8x20 kg each side

 

4 rounds of:

10x35 pound DB OHP

15 Band pull-aparts

10 Hollow Rocks

10 empty bar curls, in the squat rack, of course

 

4 rounds of:

20 sit-ups

10 x 94 pound hang power snatch

 

Score for Today:

2925 Calories

310 Carbs

95 Fat

221 Protein

 

-2.2 Overall

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 27 of 30:

 

It has been a while since MB has not seemed so mad at me.  I forgot to post my foodie pics from the amusement park.  Oops.

 

Front-Squats: 5x44, 3x134, 3x184, 3x224, 3x244, 3x254 which were getting ugly again.  I do not remember where my 3RM was before.

Overhead Press: 10x44, 5x94, 3x114, 3x124, 3x134, 2x139 pounds

Pull-up Negatives: 3x12

Bent-Over DB Rows: 3x10x45 pounds

DB Floor Press: 10x35, 10x45, 10x50, 10x55 pounds

Funky Hip Stability Exercise: 2x2x5 each side

 

Score for Today:

3222 Calories

354 Carbs

120 Fat

194 Protein

 

+0.1 Overall

[Sam Ashen]

Of course, I am not the first person to ask what effect stray metal has on biometric impedance.  I found a paper!

 

http://upcommons.upc.edu/bitstream/handle/2117/85998/Pallas_EMBC_37th_Effects+of+Stray+Capacitance+to+Ground+in+Three.pdf;jsessionid=AB72623B96F598C45629A67FE50957DC?sequence=1

 

Can I translate it?  Not yet.

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 28 of 30:

 

Training right after seeing the chiropractor sure makes for a long day!

 

Snatch Balance plus Overhead Squat: 6 singles at 94 pounds

Squats: 5x134, 5x184, 5x224, 3x254, 5x5x279 pounds

BB Split Squats: 4x10x114 pounds

Leg Press: 10 x 2 plates, 3 plates, 4 plates, 5 plates

Farmers Carry: 4 x 70 paces x 70 pounds

Overhead Sit-ups: 3 x 10 x 17.5 pounds, superset with:

Forward-Leaning Rest: 3 x 60 seconds

 

Finally I got home and ate everything that was in the crock pot.  I'm not sure what I am eating tomorrow night.

 

Score for Today:

4658 Calories

265 Carbs

156 Fat

257 Protein

 

+12.4 Overall