Sam Ashen Posted July 12, 2017 Report Share Posted July 12, 2017 Due to timing, I decided that a Battle Log would be easier than running the same thing over the next 1.6 Challenge cycles. Today I got my programming for the next six weeks. It has a lot of accessory work and we are trying to fix a squat-morning. Normally it takes me a couple of days or even weeks to name a program, but this one only took a couple minutes. Welcome to the..... Sam Ashen Summer Swole Program! Here is what the next six weeks looks like: Week 1: July 9 to 15 - Pick up Parents on July 15 Week 2: July 16 to 22 - Parents are in town Week 3: July 23 to 29 - Parents are in town - Drop off some time on the weekend. Week 4: July 30 to August 5 Week 5: August 6 to 12 Week 6: August 13 to 19 August 20 to 26 I am out of town once again on vacation! As well as I can detail it right now, there are days of lifting and one day of CounterFit. It is kind of hard right now for me to describe the lifting days and they change slightly from week to week. Day 1: Relatively light 3x3 Front-squat, jerk recoveries, DB bench press, eccentric pull-ups, and lots of rows Day 2: Snatch balance comples, light 5x5 squats, 4x10 split squats, 4x10 leg press, farmers carry, forward leaning rest, overhead sit-ups Day 3: Light 5x5 deadlift, leg extensions, pull-ups, slightly weighted push-ups, landmine row like a bro, OH KB carry Day 4: Snatch complex, Clean and Jerk complex, 1x3 squats + 3x3 backoff, funky hip stabilizing exercise, superman, stability ball cobra Day 5: CounterFit Diet is hard to describe right now. I am just off vacation for a few days, then a two-week parental visit bulking program. Then I have another four weeks of what I would describe as "normal," then another one-week vacation. I am supposed to be spiking my protein macro. Let's not talk about sodium yet. I will be resuming my daily posting of my MFP score very shortly. I have not yet decided how to maintain this during the parental visit. I was somehow able to manage last year. Ready? GO! I'm just going to post this up, then talk about Day 0. 4 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
Sam Ashen Posted July 12, 2017 Author Report Share Posted July 12, 2017 Signature updated. Whew! Sam Ashen Summer Swole Program, Day 0 of 30 Today is what I am calling Day 0, because Miss Broki was going over all the accessories I will be doing over the next six weeks. Tomorrow is starting Day 1. Detail is going to be very sketchy. 2 Snatch High-Pulls, Snatch, Overhead Squat: 3 singles at 94 pounds Clean, Hang Clean, Jerk: 2 singles at 94 pounds, 2 singles at 134 pounds Split-Squats: 3x10x94 pounds Landmine Rows: 2x10x25 pounds Eccentric Pull-ups: 2x8 Leg Extensions: 2x8, 8 with the left leg, 8 with the right leg, 8 with both legs Some work with jerk recoveries with just the bar to figure out the height and how it works Family Size Lasagna today and meal prep for the next few days. So Wednesday, Thursday, and Friday will be all set! Interestingly enough, the amount of time required to nuke the lasagna coincides with the amount of time for the meal prep. Score for Today: 3354 Calories 372 Carbs 129 Fat 208 Protein +2.1 Overall 2 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 July 12, 2017 Report Share Posted July 12, 2017 Following. ETA: I didn't notice this was a BL. Welcome to the Dark Side. 2 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
Urgan Posted July 12, 2017 Report Share Posted July 12, 2017 Hello! As is customary, here is your BL membership card. We'll go over the secret handshake shortly. 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
Wild Wolf Posted July 12, 2017 Report Share Posted July 12, 2017 BOOM! Found ya sir I hopped from Warriors to Rangers and couldn't find your swole ass anywhere! This is a mega solid set-up sir and it's good to see you still kicking a bunch of butt, even whilst the parents are in town. Wolf 2 Quote Wild Wolf Class: Peerless Scarred/ Height: 6'2 / Weight: 188# Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell Current Challenge: Intro to Wolflean Spoiler Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16 Epic Challenges: Welcome to the Fireteam & Wolfpool Gotham Project: 1 " Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR! Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose. Link to comment
Sam Ashen Posted July 13, 2017 Author Report Share Posted July 13, 2017 Sam Ashen Summer Swole Program, Day 1 of 30 Here's the start! A bunch of warm-up and shoulder nonsense. Front-Squats: 3x44, 3x134, 3x184, 3x3x214 pounds Jerk Recovery: 3x134, 3x184, 3x204, 3x224, 3x244, 3x5x194 pounds Single-Arm Row: 4x10, working up to 70 on this machine which might have been just a big much. Increments are 15. DB Bench Press: 10x35, 10x45, 10x50, 10x55, 10x45 pounds - figuring out where my working level is going to be Pull-up negatives: 3x8 Bent-over Rows: 10x94, 10x114, 10x124 pounds Score for Today: 2787 Calories - I am missing that Balance Bar and it is going to be like this for the next three days! 250 Carbs 106 Fat 216 Protein -4.6 Overall 5 hours ago, Wild Wolf said: BOOM! Found ya sir Oh, yes. Welcome to my thread! Just let me know if you have any questions about what I mean when I say something and need to fill you in. 3 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
Raxie Posted July 13, 2017 Report Share Posted July 13, 2017 16 hours ago, Wild Wolf said: I hopped from Warriors to Rangers and couldn't find your swole ass anywhere! When I couldn't find him in Warriors I thought maybe he had finally converted to the Ranger that he is. But alas, he is here. 4 Quote forty-seven: Raxie and the Joining of Unlike Things << previous challenges >> >> instagram || goodreads << Link to comment
darkfoxx Posted July 13, 2017 Report Share Posted July 13, 2017 ^ Bwahahahaha One Day .... 3 Quote Level 87 Wood Elf Druid Druid: || 59 | 60 | 61 | 61.5 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 | 75 | 76 | 77 | 78 | 79 | 80 | 81 | 82 | 83 | 84 | 85 | 86 | 87 || Ranger: || 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 | 54 | 55 | 56 | 57 | 58 || ||Char/RPG|| STR: 57 || DEX: 59 || STA: 52 || CON: 47 || WIS: 59 || CHA: 59 Link to comment
Raxie Posted July 13, 2017 Report Share Posted July 13, 2017 3 Quote forty-seven: Raxie and the Joining of Unlike Things << previous challenges >> >> instagram || goodreads << Link to comment
Wild Wolf Posted July 13, 2017 Report Share Posted July 13, 2017 You cannot resist us! 12 hours ago, Sam Ashen said: Just let me know if you have any questions about what I mean when I say something and need to fill you in. What are your go-to's for hitting 200+ grams on protein each day? Wolf 1 Quote Wild Wolf Class: Peerless Scarred/ Height: 6'2 / Weight: 188# Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell Current Challenge: Intro to Wolflean Spoiler Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16 Epic Challenges: Welcome to the Fireteam & Wolfpool Gotham Project: 1 " Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR! Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose. Link to comment
Sam Ashen Posted July 14, 2017 Author Report Share Posted July 14, 2017 Sam Ashen Summer Swole Program - Day 2 of 30 Warm-up and shoulder stuff. Snatch Balance + Overhead Squat: 3 doubles at 94 pounds Squats: 5x134, 5x184, 3x224, 5x5x244 pounds Split Squats: 4x10x94 pounds Farmers Carry: 4 x 70 yards x 65 pounds Overhead Sit-ups: 4 x 12 x 14 pound KB, super-set with Forward-Leaning Rest: 3 x 45 seconds-ish, maybe Leg Press: 10 x 2, 3, 4, 5, 4, 3, 2 plates - trying to find where I was and decided to do a pyramid instead. Score for Today: 2772 Calories 234 Carbs 113 Fat 212 Protein -5.1 Overall 10 hours ago, Wild Wolf said: What are your go-to's for hitting 200+ grams on protein each day? A pound of meat should go a long way. During the work week, I will pack a Balance Bar. Eggs help. After that, my hacks are cottage cheese, Greek yogurt, and a protein powder I mix with almond milk. So it's pick my poison until I hit a number I'm happy with. MB is trying to get me to 35% for some reason, so that would be a nominal 225 grams. I have not discussed reasoning with her yet. Eventually, I will try to get back to more chicken. #eatmorchikn She is also bugging me about veggies. I trolled a post somewhere about that feeling when you eat one piece of broccoli. I asked if it was at least drenched in ranch dressing, then followed up with #dontforgetyourveggies and that made it personal. #pokingthebear She also told me low-bar squats are not an option. 2 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
Urgan Posted July 14, 2017 Report Share Posted July 14, 2017 12 hours ago, Sam Ashen said: She also told me low-bar squats are not an option. If it's MB or low-bar squats.... 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
Sam Ashen Posted July 14, 2017 Author Report Share Posted July 14, 2017 1 minute ago, Urgan said: If it's MB or low-bar squats.... I did not quite understand what you are saying. 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
Urgan Posted July 14, 2017 Report Share Posted July 14, 2017 35 minutes ago, Sam Ashen said: I did not quite understand what you are saying. I am saying don't make me choose between low bar squats and another thing. I disagree with her 1000%. Of course then again you are trolling her veggie crusade, so there may be slight context details missing. 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
Sam Ashen Posted July 14, 2017 Author Report Share Posted July 14, 2017 1 hour ago, Urgan said: I am saying don't make me choose between low bar squats and another thing. I disagree with her 1000%. Of course then again you are trolling her veggie crusade, so there may be slight context details missing. Missing context detail: It was a counter-troll response to my IG post with low-bar squats. High-bar squats are implicitly specified in my programming. When I get ready for a PL meet, then we will be doing low-bar squats. 1 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
Sam Ashen Posted July 15, 2017 Author Report Share Posted July 15, 2017 Sam Ashen Summer Swole Program, Day 3 of 30: Deadlifts: 5x224, 5x314, 5x364, 5x369, 5x374, 5x379, 5x384 pounds Leg Extensions: 3x(8 each leg, 8 both legs)x50 Pull-ups: 4x8 10-pound technique plate push-ups: 4x10 Bro Single-Arm Landmine Rows: 10x25, 10x30, 10x35 pounds each side OH KB Carry: 4 x 20 paces x 24 kg Score for Today: 2852 Calories 250 Carbs 114 Fat 219 Protein -4.3 Overall It looks like this week might balance out last week. Parental Visit Bulking Program starts tomorrow. 1 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
Sam Ashen Posted July 15, 2017 Author Report Share Posted July 15, 2017 Sam Ashen Summer Swole Program, Day 4 of 30: Today was a CounterFit partner workout. I had a great partner today. I liked him! 70 yard bear crawl 2x5 Pull-ups 20 Calorie Row - It was kind of amusing watching my partner go all-out to finish this thing in 40 seconds instead of 72 seconds. 30 x 30 pound dumbbell snatch (Rx was 35 pounds) 40 x 20 kg Russian KB Swings (Rx was 24 kg) 30 x 30 pound dumbbell snatch (Rx was 35 pounds) 20 Calorie Row - Gliding to the finish line 5+3+2 Pull-ups 70 yard bear crawl I decided to go a little bit less than Rx, half-way between men and women. My partner and I were also first to finish. I had a good partner. It is also entirely possible that I misunderstood 30 reps of dumbbell snatch as 15 each side instead of 30. It was also 13.5 minutes instead of 30 minutes. It was a good confidence run! My Grand Coach's advice was a winner! Score for Today is still accumulating. Today is also Day 0 of the Parental Visit Bulking Program! I pick them up this afternoon! Added: Score for Today: 3176 Calories 237 Carbs 149 Fat 214 Protein +0.3 Overall 2 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
Sam Ashen Posted July 17, 2017 Author Report Share Posted July 17, 2017 Sam Ashen Summer Swole Program, Day 5 of 30: 2 Snatch High Pull + Snatch at 94, 104, 114, 124, 134, 144, 154, 164 pounds and I decided that was good enough. Clean, Hang Clean, Jerk at 134, 154, 174, 184, 194, 204, 214 pounds 224 pounds was Clean, Hang Clean, and JK - just rack it Squats: 3x184, 3x224, 3x264, 3x3x244 pounds Funky hip stability exercise: 3x60 seconds each side Superman: 4x15, superset with Stability ball cobra with 3-pound dumbbells: 4x15 Score for Today: 2988 Calories 239 Carbs 141 Fat 179 Protein -4.3 Overall It's hard to tell the quantities. Dinner was chicken and I am not the best at gauging the actual size. 2 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
Sam Ashen Posted July 18, 2017 Author Report Share Posted July 18, 2017 Today is a rest day and also Week 1 of the Parental Visit Bulking Program. Finally the macros are almost looking more like it. Score for Today: 3153 Calories 294 Carbs 143 Fat 191 Protein +2.8 Overall 3 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
Sam Ashen Posted July 19, 2017 Author Report Share Posted July 19, 2017 Sam Ashen Summer Swole Program, Day 6 of 30: Front-Squats: 3x134, 3x184, 3x3x214 pounds Jerk Recovery: 3x134, 3x184, 3x224, 3x254, 3x3x214 pounds Eccentric Pull-ups: 3x8 DB Bench Press: 10x40, 10x50, 2x10x55 pounds Single-Arm Seated Cable Rows: 4x10 Steak for dinner! Score for Today: 3606 Calories 262 Carbs 177 Fat 242 Protein +4.6 Overall 1 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
Tanktimus the Encourager Posted July 19, 2017 Report Share Posted July 19, 2017 Following from here on. As to your Ranger Status: 2 Quote Current Challenge "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to comment
Sam Ashen Posted July 20, 2017 Author Report Share Posted July 20, 2017 Sam Ashen Summer Swole Program, Day 7 of 30: Snatch Balance + Overhead Squat: 3x94, 3x104 pounds with one nasty dump behind. I just put it in the wrong place. Squats: 5x134, 5x184, 5x224, 5x5x249 pounds BB Split Squats: 4x10x99 pounds Leg Press: 10 x 2 plates, 2 x 10 x 4 plates, 2 x 10 x 5 plates Farmers Carry: 3 x 80 paces x 65 pounds Overhead Sit-ups: 3 x 12 x 15 pounds KB, superset with Forward-leaning rest: 3 x 60 seconds Roast Beef for today and another reminder that I have very little concept of how much stuff weighs. It might be useful to grab a weight off a scale somewhere. Score for Today: 3057 Calories 301 Carbs 109 Fat 209 Protein -2.9 Overall 2 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
Sam Ashen Posted July 21, 2017 Author Report Share Posted July 21, 2017 Sam Ashen Summer Swole Program, Day 8 of 30: Deadlifts: 2x5x224, 5x314, 3x364, 5x5x384 pounds Pull-ups: 2x8+4+2+1+1 and MB got really mad at me for splitting up the last set like that, which made me even more inclined to do it Landmine Bro Rows: 3x10x25 pounds, superset with Push-ups with technique plate: 3x10 Single-arm OH KB carry: 3 x 70 yards x 24 kg Leg extensions, single-leg, double: 10+2x8 Score for Today: 2808 Calories 250 Carbs 112 Fat 192 Protein -4.0 Overall Parents still visiting. Logs are shorter as a result, because evenings are shorter. They are after me to get a hobby other than lifting heavy things. 3 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 July 21, 2017 Report Share Posted July 21, 2017 Doesn't Crossfit count as a different hobby? 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
darkfoxx Posted July 21, 2017 Report Share Posted July 21, 2017 Crossfit even involves being social theoretically! It should suuuuper count. You also have that long and involved game you were playing a few challenges back. Sent from my iPhone using Tapatalk Quote Level 87 Wood Elf Druid Druid: || 59 | 60 | 61 | 61.5 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 | 75 | 76 | 77 | 78 | 79 | 80 | 81 | 82 | 83 | 84 | 85 | 86 | 87 || Ranger: || 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 | 54 | 55 | 56 | 57 | 58 || ||Char/RPG|| STR: 57 || DEX: 59 || STA: 52 || CON: 47 || WIS: 59 || CHA: 59 Link to comment
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