The ChillOut Log

Status
Not open for further replies.
This week was a rough one (the "self-Imposed" Mini-boot camp)......

But it leaned my ass out (more), and got rid of the "old genes" in side and replaced with youth:

TriPic2.jpg



Buh,,ha,,,:),,,,,,I will post leg pics in due to time (I am not hiding anything carry a spoon with you when you see them, you will need it, when you eat your own words).

Notice how the lat wraps around the side. Thats from having a back. Even at 162 pounds.

I paid my body back this week, and it paid me in return.

And, the WO went great!

No greater gift, really.




Chillen
 
Last edited:
Thanks for posting that workout, I will be sure to read the lower portion of it when you post it.

Buh,,ha,,,,,,,,,I will post leg pics in due to time (I am not hiding anything carry a spoon with you when you see them, you will need it, when you eat your own words).

Spoon ready. It's made of stainless steel so feel free to take your sweet-ass time, it won't rust.

heheheh
 
Thanks for posting that workout, I will be sure to read the lower portion of it when you post it.



Spoon ready. It's made of stainless steel so feel free to take your sweet-ass time, it won't rust.

heheheh

I had already posted the lower workout (at least during the mini-boot camp), in case your "young" eyes missed it...........

Its on the previous page......:angry3:

Best wishes,


Chillen
 
Ok, thanks for mentioning it...I will look at your previous post when I get home, can't find it atm and need more time which should normally be used for doing my job :cool:
 
Today is Lower Day (with an SS Core addition):


Currently I am in a "basic" design, that will lead into an every 3rd week "progressive" change intervals with one building on the former.


1. 10 rep Front Squats. (4X10)

This is how this works: I pyramid UP in weight each set by 5 pound increments.

Each set has a rep range minimum at 10. If I do not make 10 on the second, third sets, and fourth sets, I rest/pause (30 seconds), until I do. No exceptions. Subsequent workouts are in intensive progressive mode. If you wish I can explain that. Each workout is "designed" to be better than the last. Something IS increasing...better than the last workout...PERIOD.

Over and out. Only way to improve. No comfort zone.

3 minute rest period between sets this week. Next week it gets reduced to 2 minutes and 30 seconds. I watch the time between sets (TBS) (as much as progression). TBS is progressive in nature with a bottom end.

SS First minute of rest, station set-up prior: Light Back Squat: 1X12, past parallel, all the way to the floor nearly in sitting position, and then explosive push up.

Rest remaining

Repeat for 4 sets.

2. Dead lifts (wide and narrow stance variance, over/under hand grip on bar) (4X8)

This is how this works: I pyramid UP in weight each set by 5 pound increments.

Each set has a rep range minimum at 8. If I do not make 8 on the second, third sets, and fourth sets, I rest/pause (30 seconds), until I do. No exceptions. Subsequent workouts are in intensive progressive mode. If you wish I can explain that.

Each workout is "designed" to be better than the last. Something IS increasing...better than the last workout...PERIOD.

Over and out. Only way to improve. No comfort zone.

First Minute of rest: BB-Shrugs 1X10 (same approach) 10 is minimum, progressive. The dead lift is an upper and lower exercise. Its difficult to place in a lower/upper split. IMO, it just needs placed. Since the dead lift is already working the traps, I add this in. It does work the traps two consecutive days. So what.

Rest remaining: 3 minute rest period between sets this week. Next week it gets reduced to 2 minutes and 30 seconds. I watch the time between sets (TBS) as much as progression). TBS is progressive in nature with a bottom end.

Repeat for 4 sets.

3. Good Mornings (4X10)

Each set has a rep range minimum at 10. If I do not make 10 on the second, third sets, and fourth sets, I rest/pause (30 seconds), until I do. No exceptions. Subsequent workouts are in intensive progressive mode. If you wish I can explain that. Each workout is "designed" to be better than the last. Something IS increasing...better than the last workout...PERIOD.

Over and out. Only way to improve. No comfort zone.

3 minute rest period between sets this week. Next week it gets reduced to 2 minutes and 30 seconds. I watch the time between sets (TBS) as much as progression). TBS is progressive in nature with a bottom end.

First minute: Reverse Leg Curls 1X12

Rest 30 seconds.

Second minute: Standing roll-out with weighted vest (to failure 20 to 30).

Rest remaining

4. Barbell calf-raises (4X16)

I respond rather well to the upper rep range on the calves. So they remain high, until my body indicates otherwise.

Each set has a rep range minimum at 16. If I do not make 16 on the second, third sets, and fourth sets, I rest/pause (30 seconds), until I do. No exceptions. Subsequent workouts are in intensive progressive mode. If you wish I can explain that. Each workout is "designed" to be better than the last. Something IS increasing...better than the last workout...PERIOD.

Over and out. Only way to improve. No comfort zone.

3 minute rest period between sets this week. Next week it gets reduced to 2 minutes and 30 seconds. I watch the time between sets (TBS) as much as progression). TBS is progressive in nature with a bottom end.

First Minute 30 second "splits": Hanging weighted leg raise (as many in 30 seconds, logged, and progressive), immediately to Weighted Stability Ball Crunch as many in 30 seconds, logged and progressive.

Rest remaining: repeat 4 sets.

5. Interval "plate weight" Cardio (Cycle): Seat forward, knees fairly close to upper body (for more of a thigh push), cycle is maxed on intensity (I need a new bike).

I finish ALL my workouts (currently) with progressive cardio intervals.

4 minutes all out.

1 minute half-speed.

Rest 2 minutes

Repeat for 3 sets.


Tentatively there is the lower workout. This will get progressively more intense, as the plan is already made out for the next few months.


ROCK-OUT!

Best regards,


Chillen
 
Last edited:
Looks to me like a man who stared down middle age, then kicked its a$$ for good measure. :violent:

HEY! :)

How are things with you! :)

Its good to hear from you.

Ever "want" something bad enough, that this is all you think about, and all "visionary capacities within yourself" are designed to meet this end? This is me.

There is nothing in this life that will prevent this goal. There is nothing I cannot not handle. Why? Because I have armed myself with knowledge of my human body, which in turn "fine tunes this visionary capacity to achieve what I desire".

Additionally, it allows for "educated communication between myself (brain) and my body" to see the pots in the road are covered as I go down this "visionary path".

A Vision has many components. It may start off as a goal, a mission or even a dream. However, whereas the goal, mission, and dream, describe something one accomplishes----------->a Vision is something one becomes.

We all have it.......Thus the soul of why I post the way I do.

If you can "really" believe it........you can in deed achieve it.

Approaching 50. Is it required to look like it?..............Bottom line: No.


Best wishes


Chillen
 
Last edited:
All is good on my end. It's now been 5+ months since I began to seriously adjust my workout and eating habits, and I'm feeling better than I have in about a decade.
 
All is good on my end. It's now been 5+ months since I began to seriously adjust my workout and eating habits, and I'm feeling better than I have in about a decade.

That's good to hear, Wojo.

I am glad things are going well for you!

Continue to ROCK!

There is much life post 40!

Best wishes


Chillen
 
September 18th, 2008: "Thoughts for the Day" (1)

Everyday, I wake up I have a routine.

I drink water first thing when I get up, before eating or doing anything else. I then prepare breakfast (involving the big three), take a vitamin, fish oil, and my new fiber supplement (I am taking in about 35 to 40 grams per day). With action to spike my low blood sugar (morning after 6 hours of sleep), and jump starting my metabolism, I then get a cup of coffee, and walk in the garage.

This may sound weird, but I meditate in my home gym each morning. We have shared so much together: We are ONE. Its part of my life. Its in my heart. It has changed my life. It has given so much, and I have learned so many things. I am so thankful for having a painless back. Others make take diet and fitness training as a nuisance at times, but I do not. It is a part of my life as the air I breathe, and the cloths I put on each day. It is NOT a supplement in my life. It is part of it. I remember the journey, and where I came from. I do not forget. It leads to my future success. 20 years ago I planted the wrong fitness seeds. I removed them and planted new ones.

I will not fail. I will not fail my body.

I am all it has.

Creating Success

(By Leslie Fieger)


All things begin in consciousness.

Consciousness originates everything that is manifest. Universal consciousness makes manifest the entire universe and subsides within its’ creation. You and your individual consciousness are indivisible from the universe and universal consciousness.

That which you create or make manifest originates in your consciousness. Creation of any manifest reality (goal accomplishment) is the successful out-picturing of an ideal.

The process of creation starts with the ideal. The first realm of creation is the ideal, your idealization. Your ideal is made distinct, out of the infinite but imprecise potentialities available to you, by your clear, consistent thought patterns, plus your fervent desire for or love of your ideal, plus your constant fiat or promise to your ideal, plus your faith in or faithfulness to your ideal.

Your ideal is made definite, out of the infinite but imprecise potentialities available to you, by your firm belief in your ideal chosen through your discernment of what is ideal for you, plus your insight into its’ value to others plus the wisdom to effectuate the ideal using natural law.

Then it moves the virtual. The second realm of creation is the virtual, your virtuality. Your ideal is proscribed as probable or virtually true, by your intention to effectuate your ideal, plus your objective or aspiration for your ideal, plus your gratitude for your ideal, plus your detachment from or objectivity toward your ideal.

Your ideal is described as probable or virtually true, by the clear picturing of your ideal in your imagination, plus your visualization or expectation of your ideal, plus your affirmation or declaration of your ideal, plus your congruity or accordance with your ideal.

Then it becomes real. The third realm of creation is your reality. You and your ideal will now have, in reality, achieved clarity, and, as a consequence, all your behavior will be in accord with your ideal. Your actions are true.

You and your ideal will now have, in reality, achieved lucidity, and, as a consequence, all your communications will be in agreement with your ideal. Your word is truth.

Then, finally, the result appears. The fourth realm of creation is your actuality. Your ideal manifests. Harmony of beingness, doingness and havingness has been achieved.

Here is another way to look at it; (often, the way to understand some thing or some process is to de-engineer it, that is, to take the result apart, piece by piece, and examine each piece to see how it contributes or is necessary to the result) ...

Success is goal accomplishment. Success is harmony. It is simply a matter of all the components of the process of creation working together to create the result.

The result is the havingness. Prior to the result is the doingness. Prior to the doingness is the beingness. Be, Do, Have.The reality of your result can also be called its veracity. Is it true? If what you have is true to your ideal, then what you do must also be true to your ideal and how you are must be true to your ideal.

De-engineering your result, your success, you can see from the above-described process of success, that the words you speak or what you communicate and the actions you take or things you do must also be true or harmonious with the result. In order for that to happen, you must have arrived at a certain lucidity and clarity about your goals or results.

Clarity is achieved through detachment or objectivity from your goal. Lucidity comes from your congruity with your goal. These, too, must be in harmony with your result.

  • Your ability to objectify or be detached from your goal comes from your gratitude for its existence.
  • Your gratitude for your goal comes from your aspiration or ambition to achieve your goal.
  • Your aspiration comes from your intentionality about the goal.
  • Your ability to be congruent with your goal comes from your affirmation or assertion of its reality and value.
  • Your affirmation comes from your ability to visualize or expect your goal.
  • Your ability to visualize comes from what you choose to imagine, your imagination.

All these components or attributes must, likewise, be harmonious with your result or success.

Your intentions about your goal arise from your faith in or faithfulness to your ideal.

Your faith arises from your fiat or promise or commitment to your ideal.

Your fiat arises from your desire or love of your ideal. Your desire arises out of the original thought that impressed or defined your ideal.

Your ability to imagine your goal arises out of your wisdom or prudence that you apply to your ideal.

Your wisdom arises out of the insight you have into the expected effectuation of your ideal, your insight arises out of the original discernment or acumen that you used to select your ideal.

Your ability to discern arises from your original belief that expressed or articulated your ideal.

All these components, including your thought patterns and belief structures must, likewise, be harmonious with your result or success.

Your results can be shown to always be in harmony with your thoughts and beliefs, even when your results are apparently discordant with your ideals.

So, it all comes down to the basic components of thought and belief.

You are able to choose how and what to think. You are able to choose how and what to believe; how to be. You are at cause. Your beingness is the causal. Your result, what you have, is the effectual. Everything in between is the flow from being to having.

It is called doing. Doing is the application of knowledge. It is often said that knowledge is power. It is not. Knowledge only defines potential. It is through the application of knowledge that power is employed.

The exercise of your personal power is to consciously create and effectuate your ideals.

Be causal.

========================================================

Politics are a hot topic these days with the Presidential election coming up. And, we are often critical of the actions of our political leaders on various decisions made on a variety of topics and situations.

We often forget, that we possess a type of government within ourselves.

How efficient do you manage and operate?

How are you handling your diet and fitness topics and situations?

How is "your" self-government?


Best wishes,

Chillen
 
Last edited:
Awesome read, Chillen.

It reminded me of an article I read on "Over-whelming force"

I ought to post something on that some time.

Good day
 
Chill Pill,

If you have time, when posting a few workouts do you mind putting the weight used for your lifts? Im interested :D

No problem Big-T: When I post the upper/lower workouts I will list the weights being used at the time. In addition, I will disclose how often I workout per week, etc.

Additionally, when I post the Direct Core/"Free Form-Active Rest" workout today, I will post the weights being used.

I am going to try to post my routine more consistently on the forum.

The reason I don't post it more regularly, is due to the extensive log/history I keep within One Note, Word, and Excel. But, if persons are interested, I will post it more regularly.

As I post my workouts, you will see that "I am not only interested in building strength/size of the muscle", but also the endurance of the muscle, and cardiovascular health. I tend to favor a more well-rounded approach.

I am pretty hardcore, brotha. As you will find out. I know my workout posts have been spotty on the forum. I will post a very clear picture, and how often I work out, etc, next week.




Hope your day goes well, Big-T!

ROCK THE HECK OUT!


Best wishes


Chillen
 
I have been reading a lot and educating myself on soluble and insoluble fiber lately. Not because of its rather obvious health benefits, but due the absorption properties (that they oppositely share), and the more I read, the more interesting it gets.

For example, how could this combo (carb restriction [with reason], and a fiber combo) reduce water, under a calorie controlled diet and fitness plan, and aide a person to lose the last bit that seems rather impossible to lose?

Seems to be a fairly feasible and reasonable approach once you analyze what carb restriction is "capable" of doing, and the general properties of soluble and insoluble fiber, and the diuretic properties of each. Sure some of its water, but under a solid diet and fitness plan, one could lose this water, lose fat tissue, and personally receive better and improved results.

Thus learning that water increase/fluctuations (and hunger cravings) can be controlled just by diet-----manipulation.

I have been doing some experimentation with myself the passed two weeks along with my carb cyclic diet. It is difficult to get about 35-40 grams of fiber (while keeping the other nutrients up, and within calorie restrictions) in hard foods, so to combat this I have been taking a fiber supplement (for about 12 grams approx of "soluble" fiber) in my diet. The reason for the "personal" experiment is to see if the fiber along with carb restriction aides in being "dual combo" natural diuretic, and how in certain combinations how powerful this could be.

The results have been truly impressive actually. I did experience some gas the first week, but this has tapered off. Additionally, my food cravings went down (I feel full more often than normal), and with no modification in my current caloric/carb intake or meal frequency, my skin is as tight as leather (I need to drink more water than I generally do, and adjust because of the increase in fiber). It has brought about even more definition albeit a little dry for my size. I feel so damn tight and lean. I am going to stay on this track, and see how my body adjusts to the dietary change. Before I was only getting about 12 grams of fiber per day, and had concentrated more on the micro and macro nutrients, so going from approx 12 to 40 is a big change (though done in two phases).

Thoughts? I have performed reasonable diet experiments before (this is one reason I have been successful). Diet is the Boss. End.

I believe its rather interesting.


Best regards,

Chillen
 
Last edited:
I'd like to see workouts too Chill Dawg. :devil:
 
Status
Not open for further replies.
Back
Top