Sam Ashen Winter Weight Program

[Sam Ashen]

4 sets of 6 pull-ups today.

 

That's it!

 

I was just catching up on the stuff I forgot to do during the week.

 

Score for Today:

3070 Calories

357 Carbs

111 Fat

147 Protein

 

+2.0 Overall

 

+2  today for running into a couple of people.  Jailbird is one of them.  He kind of disappeared for a year and a half and he was there today.  I also ran into one of the first CounterFit instructors I had.

[Sam Ashen]

Sam Ashen Winter Weight Program, Week 2, Day 1, Monday:

 

This was mostly cardio and accessories.

 

3000 meter row.  It took 11:07.3 seconds, approximately.

Shoulder activation stuff.  4x10 band pull-aparts, 4x10 cable face pulls, 4x10 cable external shoulder rotations

Pull-up bar active holds, 4 x 30 seconds

Superman, 4x20

And a bit of foam rolling

 

Score for Today:

3231 Calories

249 Carbs

149 Fat

222 Protein

 

+0.9 Overall

[WhiteGhost]

24 minutes ago, Sam Ashen said:

3000 meter row.  It took 11:07.3 seconds, approximately.

Rough approximation?

[Sam Ashen]

Winter Weight Program, Week 2, Day 2, Tuesday:

 

We are still working kind of light.......

 

Snatch Pull, Snatch, Overhead Squat: 3 at 94, and 1 each at 114, 124, and 134 pounds and I skipped the OHS on the last one because my shoulder was not feeling it.

Squats: 3x134, 3x184, 5x5x229 pounds

Overhead Press: 5x44, 5x74, 5x94, 5x114, 5x109, 5x104 pounds

Pull-ups: 4x6

 

Score for Today:

3257 Calories

224 Carbs

174 Fat

206 Protein

 

+1.2 Overall

[Sam Ashen]

Winter Weight Program, Day 3:

 

Jerk warm-up

Clean Pull, Clean, Jerk, 3 at 134 and 1 each at 164, 184, 194, 204, 214 pounds

Front-Squats: 3x5x184 pounds, last two sets with a one-second pause

Clean Deadlifts: 5x224, 3x5x274 pounds

Walking Lunges: 3 x 20 x 35 pound dumbbells, superset with

Hollow Rocks : 3 x 12

 

Score for Today:

2943 Calories

304 Carbs

106 Fat

217 Protein

 

-2.0 Overall

[Tanktimus the Encourager]

How have you been lately? 

[Sam Ashen]

11 hours ago, Tanktimus the Encourager said:

How have you been lately? 

 

Forum-wise?  Slowly getting back into it.  In general, the best way to get my attention is to simply tag me.  I don't have a newsfeed set up like all the cool kids.

 

Today was an active rest day.

 

25 minute cardio row - I got a little over 6250 meters

Single-arm DB rows - 3 x 10 x 50 pounds

 

Score for Today:

3253 Calories

397 Carbs - Christmas Cookies

116 Fat

207 Protein

 

+1.1 Overall

[Tanktimus the Encourager]

I actually meant how are you doing in General.

[Sam Ashen]

Winter Weight Program, Week 2, Day 4:

 

When I organize the days next year, I'm going to make sure I get one night off per week!

 

Snatch Deadlifts: 5x134, 5x2x184 pounds

Bent-Over Rows: 5x134, 5x5x184 pounds

Pull-ups: 4x6

Incline DB Bench Press: 6x45, 6x50, 3x6x55 pounds and I will look up what I did last week

Seated DB Press: 10x35, 10x40, 10x45 pounds and the last set felt just a little heavy for my shoulder

Reverse hypers: 3x12

 

Score for Today:

3293 Calories

368 Carbs

129 Fat

216 Protein

 

+1.5 Overall

[Sam Ashen]

Winter Weight Program, Week 2, Day 5, CounterFit Day

 

Today was CounterFit:

 

15 rounds of:

5 wall balls with 20 pounds

3 wall walks because I cannot do handstand pushups

1 deadlift with 314 pounds

 

Score for Today:

3550 Calories

292 Carbs

182 Fat

192 Protein

 

+4.1 Overall

[Sam Ashen]

Rest day Sunday.  I did not do much at all.

 

I reconnected with JailBird and got the rest of his story.  His time might be coming.

 

Meanwhile, on FB, I reconnected with another person from my school years.

 

Score for Today:

3238 Calories

258 Carbs

161 Fat

202 Protein

 

+3.7 Overall

[Sam Ashen]

Winter Weight Program, Week 3, Day 1:

 

Cardio Row: 4000 meters - It took 15:05.6.

Shoulder mobility and activation stuff

Pull-up bar holds: 4 x 30 seconds

Superman: 4 x 20

Some foam rolling stuff

 

Score for Today:

3303 Calories

251 Carbs

169 Fat

203 Protein

 

+1.6 Overall

[Sam Ashen]

I think last night was Week 4, Day 1.

 

Snatch + Overhead Squats: 3 at 94, 2 at 114, 2 at 124, 2 at 134 pounds - still shoulder fun. 

Squats: 5x134, 5x184, 5x5x229 pounds

Pull-ups: 4x7 superset with

Single-Arm KB rows: 3 x 9.3 x 20 kg

 

The OHP will be left for another day.

 

Score from last night:

3008 Calories

281 Carbs

139 Fat

171 Protein

 

-1.3 Overall

 

I weighed in that morning like a fat PoS, at 206.0 pounds.  It's slowly coming back to "normal."

[Sam Ashen]

Winter Weight Program, Week 4, Day 2

 

Clean, Front-Squat, Power Jerk: 3 at 134, 1 at 154, 1 at 174, 2 at 184, 1 at 194, 2 at 204 pounds

Front-Squats: 4x5x184 pounds

Clean Deadlifts: 2x5x184, 3x5x224 pounds

KB Lunges: 4 x 20 x 16 kg, super set with

Hollow Rocks: 3 x 12

 

Score for Today:

3636 Calories

423 Carbs - getting rid of a cherry pie

143 Fat

170 Protein

 

+3.9 Overall

[Sam Ashen]

Winter Weight Program, Week 4, Day 3:

 

Grinding through accessories.....

 

Overhead Press: 5x44, 5x64, 5x94, 3x114, 3x124, 5x134, 5x129, 5x119 pounds

Pull-up bar active hold: 4 x 30 seconds

Superman: 4 x 20

Rowing Machine: 5000 meters, 20 minutes

 

The cherry pie is gone.  I think there is only a little bit of junk left over.

 

Score for Today:

3495 Calories

332 Carbs

144 Fat

238 Protein

 

+3.5 Overall

 

For the start of the year, MFP is right!  I'm becoming a fat asshole!

[Sam Ashen]

Winter Weight Program, Week 4, Day 4:

 

Snatch Deadlifts: 5x134, 5x2x184 pounds

Rows: 5x5x184 pounds

Pull-ups: 4x7

Incline DB Bench Press: 6x40, 6x50, 5x6x60 pounds

Seated DB Press: 10x30, 10x35, 10x40 pounds

Reverse Hypers: 4x12

 

Score for Today:

2707 Calories - which is a guess because I was out for dinner again due to logistics fun

276 Carbs

106 Fat

173 Protein

 

-4.3 Overall

[Tanktimus the Encourager]

12 hours ago, Sam Ashen said:

Score for Today:

2707 Calories - which is a guess because I was out for dinner again due to logistics fun

276 Carbs

106 Fat

173 Protein

Whenever I see your score below 3000 I feel like a stereotypical grandmother who wants to get on to you for not eating enough.

[Sam Ashen]

CounterFit Today!

 

5 rounds of:

3 laps running, or approximately 0.3 miles per round,

15 box jumps,

15 wall balls

 

Score for Today:

3310 Calories

269 Carbs

173 Fat

176 Protein

 

+1.7 Overall

[Sam Ashen]

Ugh!  I have been taking a long break!  I even took a break from logging.  I have almost started for the year...  I have a few days logged from this week and a few days from last week and I almost have the MFP habit restarted.

 

Tengo hambre

 

The new program just came in and Miss Broki was talking about it the way my best friend talks about his RPG character.  Speaking of, I should get back to playing my Baldur's Gate game with my namesake character.

 

Warm-up leading to overhead squats

Having snatch balance + 3 Overhead Squats, 3 sets at 94 pounds - shoulder stability is a thing

Squats: 3x134, 3x184, 3x224, 3x264, 3x284, 4x3x254 pounds

Push Press: 3x134, 3x164, 3x184 pounds, the last set was really more of a pressed out power jerk

Tempo single-arm rows: 3x8x20 kg

 

Score for Today:

3416 Calories

304 Carbs

162 Fat

204 Protein

 

+2.7 Overall

[Tanktimus the Encourager]

33 minutes ago, Sam Ashen said:

The new program just came in and Miss Broki was talking about it the way my best friend talks about his RPG character.  Speaking of, I should get back to playing my Baldur's Gate game with my namesake character.

I miss the BG screenshots.  I would pay real money to see Miss Broki look at you when you are setting up for a lift and scream "GO FOR THE EYES BOO, GO FOR THE EYES!"

[Urgan]

17 hours ago, Sam Ashen said:

Tengo hambre

 

 

 

 

17 hours ago, Sam Ashen said:

The new program just came in and Miss Broki was talking about it the way my best friend talks about his RPG character.  Speaking of, I should get back to playing my Baldur's Gate game with my namesake character.

 

17 hours ago, Tanktimus the Encourager said:

I miss the BG screenshots.  I would pay real money to see Miss Broki look at you when you are setting up for a lift and scream "GO FOR THE EYES BOO, GO FOR THE EYES!"

 

After every rep, red numbers materialize overhead and MB yell out stat buff cues. This is how one really slays the weights.

[Sam Ashen]

22 hours ago, Tanktimus the Encourager said:

I miss the BG screenshots.  I would pay real money to see Miss Broki look at you when you are setting up for a lift and scream "GO FOR THE EYES BOO, GO FOR THE EYES!"

 

She might be able to do an Immy impression.  I'm quite sure she could do an Immy Cosplay!

 

Alora is also a solid choice, but she does not get so much love because she shows up so late in the game and it's too late.

 

When I think about it more, the image I painted is..... darker! 

 

It has been a while!

 

I think it would be funny to run the end-game with Imoen at Strength 25 and backstabbing!

 

5 hours ago, Urgan said:

After every rep, red numbers materialize overhead and MB yell out stat buff cues. This is how one really slays the weights.

 

I don't recall BG doing that!  I do recall chunking things when they are hit hard enough!

 

Thanks for the welcome back!

 

Day 2 on this new block of programming!

 

Jerk warm-up where I just never seem to figure out the split jerk stance

Hang Clean and 2 Push Presses at 134, 154, 164, 174 pounds

Paused Front-Squats: 3x134, 3x184, 3x204, 3x224 pounds

Weighted Pull-ups: 3x7 with 5 pounds, super-set with

Elevated reverse-lunges: 3x20x16 kg

Planks: 3 x 1 minute

 

We also experimented a bit with their new water rower, because I was curious if I could figure out the calorie calculation.  I was usually off by about 10% and I think it was partly because it was harder to maintain a constant speed and consistent stroke.

 

Score for Today:

3103 Calories

286 Carbs

126 Fat

229 Protein

 

-0.4 Overall

[Sam Ashen]

Day 3 back on the Winter Weight Program:

 

This was the cardio row day.

Rowing: 10 intervals of 30 second sprint, 120 second recovery - I made sure I hit 6250 meters. 

Active pull-up bar holds: 6 x 30 seconds and a bit, because 45 seconds was just not going to happen.  First one was close to 40 seconds.

Shoulder activation stuff

A little bit of foam rolling

 

Score for Today:

2993 Calories

300 Carbs

110 Fat

233 Protein

 

-1.5 Overall

[Tanktimus the Encourager]

2 minutes ago, Sam Ashen said:

2993 Calories

You know what I'm thinking.

[Sam Ashen]

1 minute ago, Tanktimus the Encourager said:

You know what I'm thinking.

 

One more slice of cheese?