realworksuks vs [Focus] - "LIKE DONKEY KONG, SON!"

[Focus] said:
so, I guess I'll wait til end of Sept. Do you care? ^_^
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I declare: I care. And, will growl until September like a bear.

So, I say a prayer.

That Focus will "repair this growl of despair" by displaying his awesomeness so will all can share in being a motivational millionaire.

So,,,,,sit in that chair and see that I care

ROCK ON my dear friend,

Chillen
 
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Haha, thanks C~Unit, but I'm not despairing. I quit like my results. It's just that the V Diet didn't really do **** for me, despite my best efforts. Now that I know why, though, it's all good. You can watch me go from 20% bodyfat to 10% in the next two months. Results will now be proportionate to effort, and there'll be pix, I promise. :D
 
[Focus] said:
Haha, thanks C~Unit, but I'm not despairing. I quit like my results. It's just that the V Diet didn't really do **** for me, despite my best efforts. Now that I know why, though, it's all good. You can watch me go from 20% bodyfat to 10% in the next two months. Results will now be proportionate to effort, and there'll be pix, I promise. :D
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COOL!

I will be looking for them......Keep up the fantastic work! Keep going mentall BERSERK.........IT WORKS!

Mental clerks have their perks,; it cleans out the motivational jerks, and a brand new Focus lurks.

What awesomeness........and classiness.......yep.....

WE wait......for the class act.

Best wishes

Chillen
 
08/29/08

Training

A1 Full Squat 85x5, 155x5, 215x5x5, 255x1 (PB)
B1 W Full Squat 145x18, 145x16, 145x12
C1 R BSS 30x10/10x3
D1 45 Deg Hyper 55x12x3
E1 Sprinter Sit-up 0x20x2
E2 Machine Sit-up 150x20x2
E3 Crunch +5x10-0x10, +5x10-0x10

Thoughts

Today was probably the funniest day in the gym ever. And the walk home... hahaha. But I don't have time.

It appears the rate at which I am gaining strength has accelerated rather than slowed down as I transition back into a strict deficit.... I suppose there are worse problems to have. ;)
 
[Focus] said:
Training

A1 Full Squat 85x5, 155x5, 215x5x5, 255x1 (PB)
B1 W Full Squat 145x18, 145x16, 145x12
C1 R BSS 30x10/10x3
D1 45 Deg Hyper 55x12x3
E1 Sprinter Sit-up 0x20x2
E2 Machine Sit-up 150x20x2
E3 Crunch +5x10-0x10, +5x10-0x10

Thoughts

Today was probably the funniest day in the gym ever. And the walk home... hahaha. But I don't have time.

It appears the rate at which I am gaining strength has accelerated rather than slowed down as I transition back into a strict deficit.... I suppose there are worse problems to have. ;)
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When you can spare the time, I would love to read about it, young man. Ought to be exceptional reading.

ppplease.......he, he :)


Best regards,

Chillen
 
Tom please stop spamming this thread with your sh1t.

BTW did i ever mention Focus you need to focus, and RWS you need to tickle my chest.
 
Babbly babbly times

So on Hal's schedule today is 5-k "race" day. But I'm not gonna waste my time on that, I don't think. I figure since week 4 (last week) was 5m, week 6 (this week) is 5k race and week 8 (next week) is 8m, it would make sense to run either 6.5 or 7 today. And I think I'll do 7 today so I can bump week 8 to 9m and week 10 to 11m. Then taper as planned on week 12 (it's a 4 mile run early in the week, then a 2, then consecutive days of straight rest - which in my case will of course not be actual rest but strength training days, and some cross probably).

Also, I was re-reading doggcrapp's stuff and it occurs to me that I am being very retarded with the bench press. So, if my current 5 rep range strat doesn't work, then next time I get in there, I do something other than bb flat bench. Smith bench, I'm thinking. I know, I know, is dumb and bodybuilder'ish, but I have.. a feeling. Also gonna try it at just two "working sets" after a bunch of grease sets and maybe even some of this "intense stretching". If that doesn't show a big improvement each week, then I'll swap out to decline. Then incline. And if that doesn't work, weighted push-ups! Avoiding having to do those should be all the motivation I need. :rofl: Also this rotating of exercises will serve another function, which is to give my wrists a bit of a break. I didn't mention it, but they've been somewhat broken for weeks. Slowly getting better, and still more than functional ("functional" - not so painful as to collapse onto the floor, curl up into the fetal position, and sob like a schoolgirl who skinned her knee), but they're definitely hurt. In conclusion, experimenting is fun. :D

P.S. Stfu, Tom. Nobody cares. :rolleyes: ;)
 
K so...

7 miles in 60 minutes is 8.6'ish mm. That's what I'mma do it in. This will be a full 2mm faster than I ran the 13 a couple weeks ago, and quite a bit better than my present overall best (fastest lengthy) run. Pretty sure I can do 'er up.

Made myself a fun little script to map out the route with gmaps pedometer and set benchmark each mile so I know that by time 1 I should be at location A. Is it just me or am I deliciously nerdy. 'Sup, ladies. ;) And Tom.

I'm dedicating this run to sparrow, because I saw her say she ran 7 miles in under an hour easy and I was like, why not me. Why not me. :action14: Ilubb, even if you ignore me all the time and pretend you're not. <3 It's because of that thing I said about Jesus, I KNOW IT.

kbrb
 
K so...

Nutrition.

Tomorrow I'mma throw up some pics of what I look like upon waking (most likely all squishy and whatnot) after taking almost 3 weeks off from portion control. Day or two after that, I should have updated bodyfat numbers. Weight was static.

Regardless of the results of that assessment, I will now be transitioning into some "true" carb cycling, ala Thibideau. Quite excited, as this will be my final frontier, nutritionally. Also I get to eat the way I naturally would, which is neat.

Setting calories at 2600/day average, which should be roughly 20% less maintenance, and almost as much as I (on average) consume when completely free to eat whatever I want, apparently, haha. The major difference will be no carbosplurging before/after runs, except where pwo nutrition comes into play. And eating some heavy meals before training (yeay performance!). That and I can't be having 200g of sugar from fruit each day, haha. I's has to eat vegetables. :(

Training.

Gonna incorporate some new tricks into the weight stuff, different exercises, more power compounds, as they seem to yield the best results, while continuing at a 5'ish rep range instead of a 1-3'ish. Also gonna start actually doing all 3 runs each week. Mon, Thurs, Sat. Mon and Thurs directly after weight training. Instead of a brick on Wed, I will just do a 1h'ish "race" bike (as there's no way to fit in the third run, otherwise, for the time being). And I've decided it's my goal to run the half-marathon at 8.5mm - 2mm faster than my benchmark run.
 
I worked out yesterday and today...

My life actually got very busy in the last two weeks or so.. I got offered an awesome job, which I took, I decided to enroll in college again (after just graduating in May) to pursue CPA certifications, and uh... yea, time is of the essense nowadays.

I plan to still get in the gym at a minimum of 4 days per week... and damnit, I wanna keep "cutting" until I am at a bodyfat level that I am happy with... hopefully by the end of september I will be there. I just have to quit ****ing eating so damn much... damnit! Ya, and getting my ass in there for cardio, which I don't like... hmph.

So I benched 235 today, was just peanuts..!

and did my typical routine of:

bench
leg press
military press
pullups
stiff leg deadlifts
seated rowing


I also did some calves today too... ehh.. But ya, lifted nice and heavy. THEN! one of my buddies is leaving the country, so I took him out to eat at a buffet we use to always bike ride to as kids.. in another town close to mine. We drove this time cuz it was really windy and hot... ehh. But ya, of course I ate a ton of food and etc.

So.....! Starting tomorrow I am going to go for uh... 3-5 days on a nice defecit! Then eat at maintance for a day and repeat.. ehhhh... Maybe just ****can the refeed altogether... I dunno.
 
09/01/08

Training

A1 BB BP 45x20, 75x10, 130x5, 130x4, 130x3, 155x0, 115x8
B1 WG Pull-ups -120x25, -120x20
C1 CS Rows 35x12x3
C2 DB "P Clean" 45x10x3
D1 CG BP 95x11, 95x7, 85x12
E1 He-Man Shrug 450x15, 500x15, 520x22
E2 Power Curl 70x15, 75x12x2
F1 Bar Hold 225x2x3

Ran 4.5 miles in 40:40 @ 9.04 mm

Pace went: mile 1 - 10mm, mile 2 - 9.5mm, mile 3 - 9mm, mile 4, 8mm, remainder - 6.6mm

Thoughts

Calves and shins spittin' fire ere'wurr, but apparently if I ignore them they give up after a while.

It's quite a lot more work getting in 300g of carbage than I thought with only 1 piece of fruit. All this quinoa and oats and shiet. Beh. 300g of protein is pretty easy, though. Just doubled portions.

Oh, and I figured out what's wrong with my bench. Definitely the pronation in the wrists. So, new rule - if the wrists ain't straight, it doesn't count.
 
realworksuks said:
what's a "He-Man Shrug" Focus??
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It's me doing semi-power standing machine shrugs. My traps seem to be monstrously strong in comparison to the rest of me. They've also pretty much quadrupled in size in 3 months, haha. I do these because I can't even feel the amount of weight I can hold on to. But I can shrug 500 lbs like a joke. Thinkin' about doin' some of those cable shrugs from the new t-nation article, also, but as I mentioned earlier I'm going towards power movements. I wanna be 200% functional. :D

Buut, what I really wanna do, and have waiting on getting into the Uni gym for (which means waiting on the move, which should be sometime in the next couple days here), is replace these lameass mostly-traps shrugs with jump shrugs. Basically, when it comes to DLs, if I can get it off the ground, I can lock it out. So jump shrugs will be awesome. Wouldn't be worth the insane hassle the Y people will give me to try it there, tho, haha. Bunch of little bitches, they are.
 
09/02/08

Training

A1 Box Jump 33+"x3x8
B1 Speed Squat 45x10, 65x20x3
C1 Mod Step-up 35x8/8x3
D1 RDL 245x10x3
E1 Crunch +20x15x4

Thoughts

I think I may have learned how to squat today. Pretty excited, but only time will tell.

I like the way this carb cycling feels, but also realized that what I ate yesterday was a mod day (and not the high it was supposed to be). Jebus. Brown rice is the easiest to munch on so far, for grains. Calorie totals are tending a couple hundred higher than they ought. Pretty conflicted about tomorrow's assessment, but also mature enough now to just take it in stride. It's curiosity, mostly.
 
K so...

Summer2008-1.png


Click here for higher resolution image.

06-25-08

Fat mass: 50.235 lbs
Lean mass: 146.765 lbs

09-03-08

Fat mass: 38.61 lbs
Lean mass: 159.39 lbs

Change

-11.625 lbs fat
+12.625 lbs muscle
 
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09/04/08

Training

A1 BB BP 95x15, 95x13, 95x9, 65(S)x6-55(S)x14, 55(S)x20x2
B1 Chin-up -70x10x3
B2 W,P Facepull 50x10x2, 60x10
C1 Standing DB MP 55x10x2, 55x6
D1 Speed CG BP 50x20x3
E1 BB Shrug 225x10, 275x10, 225x10
E2 BB Curl 60x10x3
F1 Bar Hold 135x2x3

Ran 4.57 miles in 38.42 minutes @ 8.41mm (9.5, 9.0, 8.5, 8.0, 6.84)

Thoughts

Good news makes me strong; being strong is good news. It's a vicious cycle. ;)
 
Do some jump shrugs with a childish weight like 135 or something and get more out of your traps.
 
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