Sam Ashen Winter Weight Program

[Sloth the Enduring]

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.

All I got out of that was they measured bacon.

[Sam Ashen]

11 hours ago, Sloth the Enduring said:

 

All I got out of that was they measured bacon.

 

 

Try this one!

 

It does not show anything about the resistivity of bacon.

[Sam Ashen]

Last night's farmers carry:

Sent from my LG-D800 using Tapatalk

[Sam Ashen]

That paper is an amazing gold mine of information!  It is amazing!  @Urgan - The writer is also a medical physicist and it looks like he speaks my language, too!  It is specific to a different device, but a lot of the underlying assumptions are detailed!

 

I have been seeking information like that since before I was even at NF!

 

Sam Ashen Summer Swole Program, Day 29 of 30:

 

Snatch Singles: 3 at 94, 2 at 114, 2 at 134, 1 at 154, 164, and finally at 174 pounds that took three attempts to hit

Clean and Jerk Singles: 2 at 134, 1 at 184, 204, 214, 224, and finally at 234 pounds that also took three attempts to nail

Front-Squats: 3x184, 3x234, 3x274, 3x284 pounds

 

Snatch was giving me trouble because I always have a hard time with it.  I think the issue is psychological.

 

I think I was having trouble with the jerk because yesterday was kill the legs day and I struggled with the front-squat part and that left me too tired to jerk.

 

I ran out of food in the house, so went out for steak.  Tomorrow is company picnic, so I will also take a rest day and it is unlikely I will be eating much in the evening.  Saturday, is, of course, Saturday.  Sunday I fly out.

 

Score for Today:

3021 Calories

226 Carbs

157 Fat

195 Protein

 

-2.6 Overall

[Urgan]

9 hours ago, Sam Ashen said:

That paper is an amazing gold mine of information!  It is amazing!  @Urgan - The writer is also a medical physicist and it looks like he speaks my language, too!

 

Well then, you know you've come to the right place lol. It takes a lot of know-how in multiple fields to be a good medical physicist and it takes nearly as much intelligence to understand one lololololol. But seriously, that paper looks right on the money. 

 

9 hours ago, Sam Ashen said:

Snatch was giving me trouble because I always have a hard time with it.  I think the issue is psychological.

 

I think I was having trouble with the jerk because yesterday was kill the legs day and I struggled with the front-squat part and that left me too tired to jerk.

 

'Tis a sad thing when your brain gets in the way of performance. 

[Sam Ashen]

14 hours ago, Urgan said:

Well then, you know you've come to the right place lol. It takes a lot of know-how in multiple fields to be a good medical physicist and it takes nearly as much intelligence to understand one lololololol. But seriously, that paper looks right on the money. 

 

Maybe one day he will be on here!  But that might not be on the top of your list of thoughts.

 

Right now, I am sifting through the assumptions one by one and trying to make sense of the whole thing.

 

Today was a rest day and company picnic.  I ate lots, but was not really feeling social before or after the event.  I am not slowly getting into vacation mode.

 

Score for Today:

3429 Calories

319 Carbs

157 Fat

218 Protein

 

+5.6 Overall

[Sam Ashen]

Guys, I am in Vacay Mode, so I am also going to take a week off from MFP tracking.  Don't count vacation calories.  Vacation calories don't count.

 

Meanwhile, in teh internetz, I found even more amusing light reading!

http://weightology.net/cheat-your-body-fat-test/

 

So the general concept is to eat a heavy meal before your DEXA scan!

 

If I wanted to gain an edge in a body transformation contest over time as measured by BIS, it looks like I would be:

1. Do a water and carb cut one week before the initial weigh-in, as if I was trying to hit a lower weight class one week before a meet.

2. Except - Drink lots of water one hour before the weigh-in.  The added water weight will not reduce resistance and will therefore be counted as fat.

3. Weigh in early in the morning to get the maximum body fat percentage.

4. By this time, I must be hungry!  It's time for all you can eat Chinese Food!  There is one right next door!

5. We have a few hours to kill, so let's hit the gym again.  We want to work out for pump!

6. Wait two more hours.

7. Get final weigh-in.

 

If I understood all of this correctly, I should be able to reduce my BF by 5% and increase my LBM by 1%, all within 8 hours!  I kind of want to try this for science!

 

Sam Ashen Summer Swole Program, Day 30 of 30:

 

Deadlifts: 5x224, 5x314, 5x364, 5x5x404 pounds

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

Pull-ups: 10+2, 8+4, 6+6x1, 3x4 because 4 sets of 12 were just not happening.

This would have been a good time to pretend to misread this as Russian notation and do 12 sets of 4.

Or just consider the set and rep scheme to be merely a suggestion and get 48 reps in whatever way I feel like.

Or run a shorter and shorter range of motion.

Weighted push-ups: 4x15 with 25 pound plate

Landmine Bro Rows: 4x10x45 pounds

Overhead KB Carry: 4 x 80 paces x 28 kg

 

And that concludes the program.  I have no idea what the results are, really.  I think the squats are looking a little bit better.

 

When I come back from vacation, I will either post my next program here or start a new BL.

[Sam Ashen]

I just got back from vacation and the new program is in.  I have a zero week this week and that will be enough time to come up with another name.

 

Last night was a post-vacation junk session:

12 pull-ups, sort of

Overhead Press: 5x44, 5x64, 3x94, 3x114, 3x134, 3x144 pounds

Cardio Row:  7500 meters in 30 minutes

 

I saw Miss Broki today instead of Tuesday and we went over the new programming.  If I kept my mouth shut, then I would not have gotten chewed for eating nearly two pounds of frozen yogurt Thursday on Vacation, but then I miss out on the fun.  It was weigh and pay.  She figured I must have bought $42 worth of frozen yogurt.

 

Today's work:

Squats: 4x134, 4x184, 4x4x224 pounds

Overhead Press: 10x44, 3x10x94 pounds

Push-ups: 3x12, superset with

Double Overhead KB Carry: 3 x 70 yards x 20 kg

Pull-ups: 4x8, sort of

 

This time I tried a chicken stir-fry with Thai rice noodles.  That would be why the carbs are so high.

 

Score for Today:

3354 Calories

446 Carbs

80 Fat

227 Protein

 

+2.1 Overall

[Tanktimus the Encourager]

49 minutes ago, Sam Ashen said:

 She figured I must have bought $42 worth of frozen yogurt.

So how much did it actually cost?

[Sam Ashen]

Just now, Tanktimus the Encourager said:

So how much did it actually cost?

 

I think $13.  I got $1 off because she took a picture of it and wanted to upload it to IG.  I still have not seen it.

[Urgan]

10 hours ago, Sam Ashen said:

 

I think $13.  I got $1 off because she took a picture of it and wanted to upload it to IG.  I still have not seen it.

 

The Insta Discount. Hopefully it does indeed get posted.

[Sam Ashen]

Week 0.2 Break, Tuesday

 

I had lots of time to kill this evening.  I did an 11-minute row and got to 215 Calories and almost 3000 meters.  I was trying to hit a 1:50 pace and came up short.  Maybe if I really pushed it at the end.  It will come with time.

 

Then I saw the chiropractor.  I had little to fill in on the complaint sheet, so I said I just got back from vacay and I was sunburned to a crisp.  My legs are starting to peel.  She tortured me.  It turns out my traps were tight beyond recognition.

 

Final CounterFit with Little John:

 

Quad Smash with a bar - It turns out my quads are tight, too.

4 rounds of:

10 KB Goblet Squats with 20 kg

5 KB Swings with 20 kg

 

Squats: 5x134, 5x184, 4x5x224 pounds, 5x244 pounds

Push Press: 5x94, 5x134, 5x164, 2x5x144 pounds

Hang Power Cleans: 3x134, 3x154, 3x164, 3x174, 3x184 pounds

Toes to Bar: 8 sets of 4

 

3 rounds of:

10 Hang Power Cleans with 134 pounds

30 second rest

Ring Rows: 20, 25, 30 reps

30 second rest

 

I finally found the user manual for the correct model InBody device they use at DarkSide Fitness!  Of course, there is not much information, except for some protocol.  The previous paper I found was a gold mine of information.

 

https://cdn.shopify.com/s/files/1/0832/8945/files/InBody520_User_s_Manual.pdf

 

So basically, the idea is to be consistent on time in the "cycle."  I would say it works kind of in the opposite way of bloat.  So if you are bloated, then skinfold might give you a high number, but biometric impedance might give you a low number.  Carb load.  I will experiment, of course!

 

Score for Today:

2684 Calories

231 Carbs

115 Fat

199 Protein

 

-4.6 Overall

[Sam Ashen]

Today was a Rest Day.  How often does that happen?

 

I also had a haircut.  Then I got home and played about 132 turns worth of Master of Orion II with a twinked out version of the Klackons.  The theme is mega-productive colonies.

 

Score for Today:

2916 Calories

249 Carbs

143 Fat

185 Protein

 

+0.5 Overall

 

And guess who has two thumbs and thought of a creative new name for the new program?

[Sam Ashen]

Some more light work with Miss Broki.

 

Snatch Pull + Hip Snatch: 3 at 94, 2 at 114, 4 at 134 pounds

Paused Front-Squat plus 2 Front-Squats: 1 set at 134, 3 sets at 184 pounds

Raised Lunges: 3x20x25 pound dumbbells

Funky Hip Stability Exercise: 3x8 each side

Opposite Superman: 3 x 20

Stability Ball Cobra: 3 x 15 with 3 pound dumbbells

 

We will be starting the Back to Swole program after the Labor Day weekend.

 

Score for Today:

2971 Calories

312 Carbs

123 Fat

178 Protein

 

-1.7 Overall

[Sam Ashen]

Back to Swole, Week 0, Friday

 

More light work to start the weekend.

 

Cleans: 3x134, 3x144, 3x154, 3x164 pounds

Jerks: 3x134, 3x144, 3x154, 3x164 pounds

RDL: 4x10x134 pounds

Forward-Leaning Rest: 3 x 60 seconds, superset with

GHR Sit-ups: 3x10

 

Score for Today:

2751 Calories

257 Carbs

104 Fat

215 Protein

 

-3.9 Overall

[Sam Ashen]

Back to Swole, Week 0, Saturday

 

I did not wake up on time to make it to CounterFit.  Sometimes I wonder if this is a Saturday morning theme.  Sometimes I just want to wake up a little later.  So I ended up finishing off Week 0.

 

Deadlifts, 3x3x224 pounds

Deadlifts, 10x3x304 pounds EMOM

Leg Extensions, 4x10, with gradually increasing weight

Farmers Carry: 3 x 80 paces x 65 pounds

Floor Press: 10x44, 10x94, 10x114, 10x134, 10x144 pounds

Bent-Over DB Rows: 10x35, 10x45, 10x50 pounds

 

Tomorrow is mostly a rest day.  Monday will start Week 1.

 

Score for Today:

2964 Calories

208 Carbs

145 Fat

208 Protein

 

-4.1 Overall

[Sam Ashen]

Rest Day today.

 

I played a bit more MOO2, using a slightly different variation of the super-productive Klackons.  I found myself in a fairly isolated part of the map, with only one system in range - and it was guarded by a Space Crystal.  I suppose that is no big deal if I develop my tech slightly different and take it out before Turn 100.  We had ourselves a Large Ultra-Rich Artifacts world to ourselves on Turn 91, which is very early in the game!  Meanwhile, our part of space is just surrounded by systems guarded by monsters!  The game is now on Turn 124 and we took out another Space Crystal and claimed a Huge Gaia Ultra-Rich world!

 

This game is going to be fun!  We already have ourselves a fleet and some massive production set up and research is obviously taking off.

 

In other news, I scored a new PR in that Stupid Arithmetic Game at 92!

 

Score for today:

2928 Calories

307 Carbs

114 Fat

179 Protein

 

+0.6 Overall

[Sam Ashen]

I thought about starting a new Battle Log to go along with starting the new program, but I'm feeling too lazy right now.  So here it is.

 

Back to Swole, Week 1, Day 1

Squats: 4x44, 4x134, 4x184, 4x224, 4x4x254 pounds

Overhead Press: 10x44, 10x64, 5x94, 10x109, 3x10x89 pounds

Pull-ups: 4x8, plus 1, sort of

Plate push-ups: 4x12

Double OH KB Carry: 3 x 80 paces x 24 kg

 

Here are the squats:

 

For a short while, I am back to YouTube, because I finally dropped and cracked my phone and am in the process of getting a new one.  I have not been able to log on to IG, but I have been able to upload a video to YouTube.

 

Score for Today:

3150 Calories

204 Carbs

159 Fat

213 Proten

 

-1.3 Overall

[Sam Ashen]

Back to Swole, Week 1, Day 2

 

I saw Miss Broki today for:

Cleans: 3x134, 3x154, 3x3x169 pounds

Jerks: 3x134, 3x164, 3x184, 3x194, 3x154 pounds

RDL: 2x10x134, 2x10x154 pounds

Forward-Leaning Rest: 3 x 60 seconds

Alternating Superman: 4 x 20

GHR Sit-ups: 3 x 10

 

I tried another stir-fry.

 

I have my new phone up and running.  I just have to download FB and IG and remember how to log in.

 

Score for Today:

3459 Calories

450 Carbs

93 Fat

209 Protein

 

+2.5 Overall

 

MB gave me a bad time for having 1.25 McDonald's Quarter-Pounders in my food log.  I said that was because the macros are the same as the burger at DarkSide Cafe.  Let's see how close I am......

 

McDonald's Quarter Pounder:

417 Calories

38 Carbs

20 Fat

24 Protein

 

DarkSide Cafe Grass Fed Burger:

680 Calories (oops - more like 1.5)

58 Carbs (oops - more like 1.5)

35 Fat (oops - more like 1.75)

35 Protein (oops - more like 1.5)

 

So I should have used 1.5 instead.  Or let's look at the Big Mac:

563 Calories - McDonald's has this down to a science!

44 Carbs - Now a 1.25 multiplier gets me to 55.

33 Fat - Closer to 1.0.

26 Protein - The 1.25 multiplier gets me to 32.5.

 

Whether I use the Big Mac or Quarter Pounder for macros, the trigger effect still works.

[Urgan]

Keepin' it , I see~

[Sam Ashen]

Back to Swole, Week 1, Day 3

 

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

Front-Squats: 3x134, 3x184, 3x204, 3x224, 3x234, 2x3x189 pounds

Raised Reverse Lunges: 3x20x35 pounds

Funky Hip Stabilization Exercise: 3x8 both sides

Stability Ball Cobra: 4 x 15 x 3 pound dumbbells

 

Score for Today:

2711 Calories

249 Carbs

105 Fat

208 Protein

 

-5.0 Overall

[Sam Ashen]

Back to Swole, Week 1, Day 4

 

Deadlifts: 3x224, 3x264, 10x3x304 pounds

Floor Press: 8x44, 10x134, 3x10x174 pounds - sort of, maybe on the last one

Rows: 3x10x134 pounds

Farmers Carry: 70 yards x 65 pounds, 3 x 70 yards x 70 pounds, because MB said the first one did not count

Leg Extensions: 4x8

 

Family-size lasagna today

 

Score for Today:

3414 Calories

322 Carbs

152 Fat

208 Protein

 

+2.0 Overall

[Sam Ashen]

In other news, MB asked me if I was interested in a CounterFit meet in one month.

 

I started with first of all, a month is very little time to prepare.  I asked for what exercises would be on it and then gave it a hard pass.  I cannot do HSPU right now and my shoulders are okay right now, but otherwise a mess.  Also, the rep scheme for pull-ups.  Also, I do not kip pull-ups.  Okay, seriously.  The scaled-down version is jumping pull-ups.  Or I could learn to kip them.  And mess up my shoulder more.

 

I did admit that all this stuff was a lot easier when I was 15 pounds lighter.  If I am going to be converted into a CounterFitter, then dropping that weight would make it a lot easier.  However, that goes against my current goal, which is to become strong and fat.

 

That IS what strong AF means, right?

 

/rant

[WhiteGhost]

20 minutes ago, Sam Ashen said:

That IS what strong AF means, right?

Sounds legit

[Tanktimus the Encourager]

10 hours ago, Sam Ashen said:

In other news, MB asked me if I was interested in a CounterFit meet in one month.

 

I started with first of all, a month is very little time to prepare.  I asked for what exercises would be on it and then gave it a hard pass.  I cannot do HSPU right now and my shoulders are okay right now, but otherwise a mess.  Also, the rep scheme for pull-ups.  Also, I do not kip pull-ups.  Okay, seriously.  The scaled-down version is jumping pull-ups.  Or I could learn to kip them.  And mess up my shoulder more.

 

I did admit that all this stuff was a lot easier when I was 15 pounds lighter.  If I am going to be converted into a CounterFitter, then dropping that weight would make it a lot easier.  However, that goes against my current goal, which is to become strong and fat.

 

That IS what strong AF means, right?

 

/rant

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