Let me guess... The Official Legend of Zelda Ocarina of Time Soundtrack?
REALLY good guess... haha! I start out almost all my bike rides with the world map theme from Ocarina of Time. Awesome song, awesome game, close to my heart
Consistency. It's not a pizza topping.
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REALLY good guess... haha! I start out almost all my bike rides with the world map theme from Ocarina of Time. Awesome song, awesome game, close to my heart
REALLY good guess... haha! I start out almost all my bike rides with the world map theme from Ocarina of Time. Awesome song, awesome game, close to my heart
I'm known for being creepily intuitive.
06/20/08
Training
A1 Full Squat 45x5, 95x5, 135x5, 155x3, 175x3, 195x2
B1 Walking Lunge 45x12x3
C1 45 Degree Hyperextension 45x6, 10x12x3
D1 Sprinter Sit-ups 0x10x2
D2 Decline Sit-ups 0x10, 0x8
Thoughts
So it turns out I was squatting less than I thought I was before. What I thought was 215 was 195. Also, I cleaned up my form a fair bit. Much less wobbly. Few more times and I should look like non-damaged people.
Replaced the RDLs with hyperextensions because I don't want to do any exercise twice in the same week, and I like doing the grip work on Thurs. As you can see, I had no idea what I was doing at first. And man did they kick my ass.
Also switched out a lot of the ab circuit for something more appropriate for my level of fitness. And got a better workout. Intense, but brief. Next time I'll do 3 sets of max reps.
Hope ere'body's workin' up to a phenomenal weekend. I'mma do a whole lot of bike riding. Starting... now.
Training
A1 Full Squat 45x5, 95x5, 135x5, 155x3, 175x3, 195x2
B1 Walking Lunge 45x12x3
C1 45 Degree Hyperextension 45x6, 10x12x3
D1 Sprinter Sit-ups 0x10x2
D2 Decline Sit-ups 0x10, 0x8
Thoughts
So it turns out I was squatting less than I thought I was before. What I thought was 215 was 195. Also, I cleaned up my form a fair bit. Much less wobbly. Few more times and I should look like non-damaged people.
Replaced the RDLs with hyperextensions because I don't want to do any exercise twice in the same week, and I like doing the grip work on Thurs. As you can see, I had no idea what I was doing at first. And man did they kick my ass.
Also switched out a lot of the ab circuit for something more appropriate for my level of fitness. And got a better workout. Intense, but brief. Next time I'll do 3 sets of max reps.
Hope ere'body's workin' up to a phenomenal weekend. I'mma do a whole lot of bike riding. Starting... now.
Nepa 8
Bicycled ~ 10 miles in 45 minutes
I was all vroom vroom, but there were babies and people and older babies and such all up in my ways. Then I had to come back early 'cause it be movie time. But, uh, it's all good. Left some in the tank for what is likely to be a very active "rest weekend".
Also, for NEPA counting purposes (re: my summer goal of 100 hours), I will always round down. 'Cause I'm just that crazy.
Bicycled ~ 10 miles in 45 minutes
I was all vroom vroom, but there were babies and people and older babies and such all up in my ways. Then I had to come back early 'cause it be movie time. But, uh, it's all good. Left some in the tank for what is likely to be a very active "rest weekend".
Also, for NEPA counting purposes (re: my summer goal of 100 hours), I will always round down. 'Cause I'm just that crazy.
06/23/08
Training
BB Bench Press 45x5, 75x5, 95x5, 115x6, 125x3, 135x2
Assisted Chin-up 130x20, 130x15
Seated Cable Row 80x12, 80x11, 80x10
Face Pull 55x12, 55x11, 55x10
DB Shrug 110x15x3
BB Curl 25x15, 25x14, 25x12
Wrist Roller 10x3x3
Thoughts
It's fun having she-hulk along. Distracting, though. She assisted me unasked for on that last bench set. I gave her **** for it, but the truth is I probably wouldn't have made it. Chin-ups were monstrous strong. Face pulls were sloppy as hell. Shrug was breezy, cause every other dumbbell in that range was somehow in use. Grip's getting stronger very fast. And uhh, yeah, for some reason I thought it was Thursday, with the wrist roller, there. Hope that won't be a problem.
P.S. Turns out she's not actually stronger than me. Just seemed that way at the time. This is a great comfort.
Training
BB Bench Press 45x5, 75x5, 95x5, 115x6, 125x3, 135x2
Assisted Chin-up 130x20, 130x15
Seated Cable Row 80x12, 80x11, 80x10
Face Pull 55x12, 55x11, 55x10
DB Shrug 110x15x3
BB Curl 25x15, 25x14, 25x12
Wrist Roller 10x3x3
Thoughts
It's fun having she-hulk along. Distracting, though. She assisted me unasked for on that last bench set. I gave her **** for it, but the truth is I probably wouldn't have made it. Chin-ups were monstrous strong. Face pulls were sloppy as hell. Shrug was breezy, cause every other dumbbell in that range was somehow in use. Grip's getting stronger very fast. And uhh, yeah, for some reason I thought it was Thursday, with the wrist roller, there. Hope that won't be a problem.
P.S. Turns out she's not actually stronger than me. Just seemed that way at the time. This is a great comfort.
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06/24/08
Training
A1 Box Jump 30"+x3x8
B1 Step-ups (Extended ROM) 50x10, 50x5-45x5, 45x10
C1 45 Degree Hyperextension 10x12, 15x12x2
D1 Kneeling (Cable) Sit-up 85x15x2, 100x15, 115x15x3
Thoughts
Random story time: Got into a whole big scuffle with the Y staff over my creative solutions to the box issue. Some dude who claims to be the safety inspector (though he wasn't working at the time) was telling us not to do it, and implying that we should go downstairs and get refunds on our memberships if we have a problem with his telling us what to do. I was like, "Hey, are you working here right now?"x5 until he stormed off. Don't ****ing tell me what to do when I'm trying to have a workout, not breaking any rules, being perfectly safe. ****. 'Course, it might have been the fact that he was black and I was wearing my "I'd rather be... fighting the man!" shirt with the black power fist. Oh, man. I must seem like such a douche sometimes. Anyway I went and complained about him and was like, "You call yourself a fitness facility, and some clown who isn't even working right now is hassling me while I'm trying to do what is probably one of the most common and basic exercises in existence? What is this?" They were very apologetic. I told them to get more portable steps so we wouldn't have this issue. Also to put a leash on that dude. So that's why it says 30"+ for now. Just jumping as high as possible until this is resolved.
Everything else was all good. Extra kneeling sit-ups because neither of us were feeling the baby weights we started out with. Did I mention this girl is a mutant? Seriously. The 30" box isn't high enough for her, either. Difference is she's like 5'nothing.
Also, gonna go play a few hours of lasertag now if I can. Haha, best summer ever. <3
Training
A1 Box Jump 30"+x3x8
B1 Step-ups (Extended ROM) 50x10, 50x5-45x5, 45x10
C1 45 Degree Hyperextension 10x12, 15x12x2
D1 Kneeling (Cable) Sit-up 85x15x2, 100x15, 115x15x3
Thoughts
Random story time: Got into a whole big scuffle with the Y staff over my creative solutions to the box issue. Some dude who claims to be the safety inspector (though he wasn't working at the time) was telling us not to do it, and implying that we should go downstairs and get refunds on our memberships if we have a problem with his telling us what to do. I was like, "Hey, are you working here right now?"x5 until he stormed off. Don't ****ing tell me what to do when I'm trying to have a workout, not breaking any rules, being perfectly safe. ****. 'Course, it might have been the fact that he was black and I was wearing my "I'd rather be... fighting the man!" shirt with the black power fist. Oh, man. I must seem like such a douche sometimes. Anyway I went and complained about him and was like, "You call yourself a fitness facility, and some clown who isn't even working right now is hassling me while I'm trying to do what is probably one of the most common and basic exercises in existence? What is this?" They were very apologetic.
I told them to get more portable steps so we wouldn't have this issue. Also to put a leash on that dude. So that's why it says 30"+ for now. Just jumping as high as possible until this is resolved.Everything else was all good. Extra kneeling sit-ups because neither of us were feeling the baby weights we started out with. Did I mention this girl is a mutant? Seriously. The 30" box isn't high enough for her, either. Difference is she's like 5'nothing.
Also, gonna go play a few hours of lasertag now if I can. Haha, best summer ever. <3
Nepa 22
Couple hours of lasertag, plus the "always" brisk walking to and from teh Y.
Scheduled for like 4 more hours tomorrow. Soon I will be the lasertag master, and all of the 8 year olds and birthday people will fear my greatness!!! And I will crush my little hobbit friend at the lock-in. REDEMPTION SHALL BE MINE, HAHAHAHAHA.
Couple hours of lasertag, plus the "always" brisk walking to and from teh Y.
Scheduled for like 4 more hours tomorrow. Soon I will be the lasertag master, and all of the 8 year olds and birthday people will fear my greatness!!! And I will crush my little hobbit friend at the lock-in. REDEMPTION SHALL BE MINE, HAHAHAHAHA.
Official Summer Goals
Current Stats
Height: (5'9.5") 176.5 cm
Weight: (197 lbs) 89.2kg
Lean Mass: 146.765
Fat Mass:50.235
Body Mass Index: 28.6 kg/m2
Waist Circumference: 87.5cm
Body Fat Percentage: 25.5
09/01/08 (9 week) Targets
Height: (296') Over 9000 cm
Weight: (180 lbs) 81.8kg
Lean Mass: (156.765 lbs) 71.3kg
Fat Mass: (23.235 lbs) 10.5kg
Body Mass Index: 26.2 kg/m2
Waist Circumference: 78.5cm
Methodology
Training:
WSFSB III 4-Day Template, +supplemental posture work tacked onto the ends of lower body days
5+ mile run Wed, Sun
~30 mile bike ride, Sat
****lots of NEPA (Non-Exercise Physical Activity), summer goal is 100*.
*I may need to increase it, since I'm currently 1/4 the way there, and it's been 1 of 10 weeks.
Nutrition:
Berardi principles, 1500-1800 calories, averaging out to 1650 or so. Real tight, no cheating, lots of variety.
Supplements include Fish oil (3.0 g EPA+DHA in 9g of oil), Green Tea Extract, CLA, 200mg anhydrous caffeine 3x/day, One A Day Men's Multivitamin, Biotest ZMA, Glutamine, Glucosamine, and extra electrolytes if I'm short. Usually in the form of sea salted cucumbers (mmm <3).
Thoughts
I now know exactly what to do. As much so as a half-wit simian can, anyway, so there ain't nothin' to do but the doin'. No surrender. :SaiyanSmilie_anim:
Current Stats
Height: (5'9.5") 176.5 cm
Weight: (197 lbs) 89.2kg
Lean Mass: 146.765
Fat Mass:50.235
Body Mass Index: 28.6 kg/m2
Waist Circumference: 87.5cm
Body Fat Percentage: 25.5
09/01/08 (9 week) Targets
Height: (296') Over 9000 cm
Weight: (180 lbs) 81.8kg
Lean Mass: (156.765 lbs) 71.3kg
Fat Mass: (23.235 lbs) 10.5kg
Body Mass Index: 26.2 kg/m2
Waist Circumference: 78.5cm
Methodology
Training:
WSFSB III 4-Day Template, +supplemental posture work tacked onto the ends of lower body days
5+ mile run Wed, Sun
~30 mile bike ride, Sat
****lots of NEPA (Non-Exercise Physical Activity), summer goal is 100*.
*I may need to increase it, since I'm currently 1/4 the way there, and it's been 1 of 10 weeks.
Nutrition:
Berardi principles, 1500-1800 calories, averaging out to 1650 or so. Real tight, no cheating, lots of variety.
Supplements include Fish oil (3.0 g EPA+DHA in 9g of oil), Green Tea Extract, CLA, 200mg anhydrous caffeine 3x/day, One A Day Men's Multivitamin, Biotest ZMA, Glutamine, Glucosamine, and extra electrolytes if I'm short. Usually in the form of sea salted cucumbers (mmm <3).
Thoughts
I now know exactly what to do. As much so as a half-wit simian can, anyway, so there ain't nothin' to do but the doin'. No surrender. :SaiyanSmilie_anim:
haha, I love reading your posts, entertaining stuff. Glad you told that worker off too, epic.. haha.
By the way, what did you say your height goal was???
OVER NINE THOUSAND?! THERE'S NO WAY THAT COULD BE RIGHT... COULD IT?!?!
06/26/08
Training
A1 DB Bench 60x15x4
B1 Lat Pulldown 75x12, 75x10, 60x12, 60x20
B2 Face Pull 55x12, 55x10, 40x12x2
C1 DB Lat Raise 25x12x2, 20x12, 20x11
D1 DB Shrug 140x10x3
D2 BB Curl 35x10, 35x7, 35x4
Edit: Ran 2.4 miles in 28 minutes.
Thoughts
This was a lovely workout. Had fun. Cleaning up my form a bit, and really focusing on doing everything not only with strict form, but also good posture (adding some posterior tilt to my pelvis and shifting my ankles out so I'm not pronating).
I think after this summer is over, I'm gonna bulk for a few months. I bet when I do I will put on disgusting strength and size.
Going for my run in a bit, still on the bike path, but modifying so there's no running up or down of the steep ramps to cross the bridges. I think my leg should hold out just fine, despite all the lasertag (which feels harder on me than the running does XD).
Edit: The rest of me was game, but my right knee wasn't having it. I've decided I'll be running on a treadmill or the track for the foreseeable future. I like the idea of the treadmill anyway, as it's sort of self pacing, which would allow me to just space out. And not have to be so aware of everything and everyone around me.
Training
A1 DB Bench 60x15x4
B1 Lat Pulldown 75x12, 75x10, 60x12, 60x20
B2 Face Pull 55x12, 55x10, 40x12x2
C1 DB Lat Raise 25x12x2, 20x12, 20x11
D1 DB Shrug 140x10x3
D2 BB Curl 35x10, 35x7, 35x4
Edit: Ran 2.4 miles in 28 minutes.
Thoughts
This was a lovely workout. Had fun. Cleaning up my form a bit, and really focusing on doing everything not only with strict form, but also good posture (adding some posterior tilt to my pelvis and shifting my ankles out so I'm not pronating).
I think after this summer is over, I'm gonna bulk for a few months. I bet when I do I will put on disgusting strength and size.
Going for my run in a bit, still on the bike path, but modifying so there's no running up or down of the steep ramps to cross the bridges. I think my leg should hold out just fine, despite all the lasertag (which feels harder on me than the running does XD).
Edit: The rest of me was game, but my right knee wasn't having it. I've decided I'll be running on a treadmill or the track for the foreseeable future. I like the idea of the treadmill anyway, as it's sort of self pacing, which would allow me to just space out. And not have to be so aware of everything and everyone around me.
Last edited:
06/27/08
Training
A1 Full Squat 45x5, 65x5, 85x5, 105x5, 125x5, 145x5, 165x3, 185x2, 205x0
B1 Walking Lunge 45x12x3
C1 Romanian Deadlift 135x10x2, 135x7
D1 Sprinter Sit-ups 0x12, 0x10
D2 Decline Sit-ups 0x10, 0x7
Posture work (Truncated Bridges, Hip Abductor and Adductor work with bands and then with bands and physio ball - Feel free to ask if you're curious about this, anyone)
Thoughts
Added a couple of sets to my squatting, more "working up". Cost me a little at the end, but it was all so much smoother. No precarious wobbliness. Felt very strong. I think what I'll do is aim to get up to 205x3 at the end, then shift everything up 10 or 20 lbs. Shouldn't be long. Also, no more neck diaper. I'm a big boy now. Lunges, I accidentally added 5 lbs, and yet they were also much less wobbly. Rawr. :SaiyanSmilie_anim: The raise on the RDLs was intentional. The rep range was not, but oh well. Limiting factor's my grip, by far, but I refuse to use straps. Gonna get me some Popeye forearms. Ab work at the end kicked my ass, of course. And the posture stuff was great. I really felt it on the way home. I had some "mild difficulty" walking straight and upright.
Hope ere'body's weekin' is kickin'.
Training
A1 Full Squat 45x5, 65x5, 85x5, 105x5, 125x5, 145x5, 165x3, 185x2, 205x0
B1 Walking Lunge 45x12x3
C1 Romanian Deadlift 135x10x2, 135x7
D1 Sprinter Sit-ups 0x12, 0x10
D2 Decline Sit-ups 0x10, 0x7
Posture work (Truncated Bridges, Hip Abductor and Adductor work with bands and then with bands and physio ball - Feel free to ask if you're curious about this, anyone)
Thoughts
Added a couple of sets to my squatting, more "working up". Cost me a little at the end, but it was all so much smoother. No precarious wobbliness. Felt very strong. I think what I'll do is aim to get up to 205x3 at the end, then shift everything up 10 or 20 lbs. Shouldn't be long. Also, no more neck diaper. I'm a big boy now. Lunges, I accidentally added 5 lbs, and yet they were also much less wobbly. Rawr. :SaiyanSmilie_anim: The raise on the RDLs was intentional. The rep range was not, but oh well. Limiting factor's my grip, by far, but I refuse to use straps. Gonna get me some Popeye forearms. Ab work at the end kicked my ass, of course. And the posture stuff was great. I really felt it on the way home. I had some "mild difficulty" walking straight and upright.
Hope ere'body's weekin' is kickin'.
Were you wondering...
What happened to the Velocity Diet?
Welp, it's about that time, if we ignore the unexpected gap. And I just got my massive order from trueprotein, so...
So, Monday of this week is V-Day!
Here are some pics to show you what it'll look like:
Today I drank a litre of tomato paste in water (1:2) for the potassium. That was probably the vilest drink I've ever had. I think I'm gonna rock this Velocity Diet, and I'm pretty sure that will mean I'm officially a beast.
As you can see, aiming for the caloric goals outlined in the example Shugart provided, as I just happen to be a 193 lb man at the moment. How convenient for me. Anyway, for the solid meal I'm gonna throw it in on a random (training) day of the week. Probably Friday after max lower.
Gonna get craaaazy. 180 for August or bust!
What happened to the Velocity Diet?
Welp, it's about that time, if we ignore the unexpected gap. And I just got my massive order from trueprotein, so...
So, Monday of this week is V-Day!
Here are some pics to show you what it'll look like:
Today I drank a litre of tomato paste in water (1:2) for the potassium. That was probably the vilest drink I've ever had. I think I'm gonna rock this Velocity Diet, and I'm pretty sure that will mean I'm officially a beast.
As you can see, aiming for the caloric goals outlined in the example Shugart provided, as I just happen to be a 193 lb man at the moment.
How convenient for me. Anyway, for the solid meal I'm gonna throw it in on a random (training) day of the week. Probably Friday after max lower.Gonna get craaaazy. 180 for August or bust!
[QUOTE='[Focus]
Today I drank a litre of tomato paste in water (1:2) for the potassium. That was probably the vilest drink I've ever had. I think I'm gonna rock this Velocity Diet, and I'm pretty sure that will mean I'm officially a beast.
[/QUOTE]
That first sentence just "cracked me up":yelrotflmao:
The things "we" do in diet and fitness, lol.
You are a beast, and will ROCK this thing, you have the FOCUS on the V diet, understand it, and have education behind it, and will do well young man.
KEEP IT UP!
Remember its only vile for a short while.
Then you smile, strut in style, knowing its all worthwhile.
Best wishes,
Chillen
Today I drank a litre of tomato paste in water (1:2) for the potassium. That was probably the vilest drink I've ever had. I think I'm gonna rock this Velocity Diet, and I'm pretty sure that will mean I'm officially a beast.
[/QUOTE]
That first sentence just "cracked me up":yelrotflmao:
The things "we" do in diet and fitness, lol.
You are a beast, and will ROCK this thing, you have the FOCUS on the V diet, understand it, and have education behind it, and will do well young man.
KEEP IT UP!
Remember its only vile for a short while.
Then you smile, strut in style, knowing its all worthwhile.
Best wishes,
Chillen
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Nepa 40
Hahaha, thanks Chillen. I'm really not worried... I think I'm at a point where mind > body. But support is always good. <3
6 straight hours of lasertag was awesome. I was so tired by the time I got there, but that was nothing a couple of V-style shakes loaded with caffeine couldn't take care of. I'll be surprised if I can sleep now.
Soooo, today I'mma try the run (on the track), even though I don't think my knee will hold up after all that lasertag.
I gotta figure out something to get my salt intake up up up. Please feel more than free to make a suggestion, anyone. At this point I'm thinking ****lots of pickles, orrr, buy some english cucumbers and salt the bejeezus out of them. Orrr, take the salt straight up and hope I don't puke. Your thoughts? XD
I guess I could salt up my shakes...hmmm. I'll have to see what that tastes like. Who knows, might be good.
Also, sup sup to ere'body.
Hahaha, thanks Chillen.
I'm really not worried... I think I'm at a point where mind > body. But support is always good. <36 straight hours of lasertag was awesome. I was so tired by the time I got there, but that was nothing a couple of V-style shakes loaded with caffeine couldn't take care of. I'll be surprised if I can sleep now.
Soooo, today I'mma try the run (on the track), even though I don't think my knee will hold up after all that lasertag.
I gotta figure out something to get my salt intake up up up. Please feel more than free to make a suggestion, anyone. At this point I'm thinking ****lots of pickles, orrr, buy some english cucumbers and salt the bejeezus out of them. Orrr, take the salt straight up and hope I don't puke. Your thoughts? XD
I guess I could salt up my shakes...hmmm. I'll have to see what that tastes like. Who knows, might be good.
Also, sup sup to ere'body.
you're a beast. haha