|
|
Post by nxp on Jul 20, 2015 17:31:56 GMT
Woop woop!  Pause squat 225 for reps 3x5, happy Monday! |
|
|
|
Post by nxp on Jul 22, 2015 15:52:21 GMT
Kicked my own ass yesterday and am feeling it today.
Pre-Work - bustin' ass in the gym for some new PR's; 335DL 1x3 no strap OHG, 4x10 pullups, 15#@4x8 weighted dips, and 185 on the bench for reps. Embarrassing, but damnit my skinny rear end is trying.
Post-Work - 3mile run, jog/sprint intervals
Got back from the run, made dinner before Mrs Nxp/kids showed up, and then proceeded to head outside with a chainsaw/bad attitude and drop the dead tree in the front yard. Got everything but the center spine down/trimmed/stacked and yard raked before 2100.
Went in, ate/showered/crashed and missed my usual 0530am alarm. Still pooped and sore but need to drop the rest of the tree tonight.
|
|
|
|
Post by LowKey on Jul 22, 2015 16:50:35 GMT
Kicked my own ass yesterday and am feeling it today. Pre-Work - bustin' ass in the gym for some new PR's; 335DL 1x3 no strap OHG, 4x10 pullups, 15#@4x8 weighted dips, and 185 on the bench for reps. Embarrassing, but damnit my skinny rear end is trying. Post-Work - 3mile run, jog/sprint intervals Got back from the run, made dinner before Mrs Nxp/kids showed up, and then proceeded to head outside with a chainsaw/bad attitude and drop the dead tree in the front yard. Got everything but the center spine down/trimmed/stacked and yard raked before 2100. Went in, ate/showered/crashed and missed my usual 0530am alarm. Still pooped and sore but need to drop the rest of the tree tonight. Keep the cardio to a minimum if you're looking to add muscle mass from your lifts. Maybe 2 miles on you "off" day from the gym....unless you're 18-20. Youngsters don't need rest. On the (my) home front, down to 185lbs from the 215-220 zone. One hardboiled egg at 0800hrs. One hardboiled egg at 1200hrs. One hardboiled egg at 1600hrs. 4 (small) Chicken thighs around 2100hrs. Every 2-3 days a garden salad w/o dressing. Black coffee and/or plain water on demand. All in , about 900 cal per diem. To hell with "wants". To hell with "likes" and "desires". Just the bare minimum of fuel, and that's it. In 120-140 deg heat. Hell will be a cakewalk. |
|
|
|
Post by nxp on Jul 22, 2015 17:54:01 GMT
I honestly don't know if I'll ever have real "mass", I've never had it - ever. I'm one of those people that can eat lots of anything and then nothing happens. I've had to start keeping an eye on it more now that I'm crawling kicking and screaming toward the big fo'tay, but I've been 170 +/-5lbs since highschool. Since Feb, though, I've been running a +800cal surplus with a large focus on protein and trimming "bad" foods for healthier options and have managed to sneak up to the low 180's with my pants still fitting loose in the waist. Personally I think it'd be amazing if I can hit the 200's with a reasonable BF%, but it's going to take a couple years I think. I don't want to do the bulk/cut thing, I question how hard it is on your body to fluctuate between those % of BF while still trying to hold on muscle as your brain is screaming "FEED ME NOW BODY". See this guy? I want to be this guy.  Eventually I'll get there, it's just going to take a bit. AFA the run thing - helping the sis get motivated to complete her goals, and right now kicking around the thought of being competitive in a tri next year. |
|
|
|
Post by nxp on Jul 28, 2015 1:55:51 GMT
Sort of happy moment - after finishing an ugly bicep workout this morning, my sleeves were uncomfortably tight. Same shirt I bought a few years back that was that casual loose/draped thing because I was always between a medium (weird tight) and large (slightly sloppy loose). Wife asked if she was shrinking my shirts, but they're those nylon sport tech jobs that don't shrink.
One step closer. Gettin' there slow but sure.
|
|
|
|
Post by dannusmaximus on Jul 28, 2015 3:45:48 GMT
Sort of happy moment - after finishing an ugly bicep workout this morning, my sleeves were uncomfortably tight. Same shirt I bought a few years back that was that casual loose/draped thing because I was always between a medium (weird tight) and large (slightly sloppy loose). Wife asked if she was shrinking my shirts, but they're those nylon sport tech jobs that don't shrink. One step closer. Gettin' there slow but sure. The answer? Tear off them sleeves! SUNS OUT, GUNS OUT BRO!! |
|
|
|
Post by dannusmaximus on Jul 28, 2015 3:56:30 GMT
ALSO, got back from my New Mexico trip a few days ago. 10 days on the trail, altitude ranged from around 6,500 to 12,500 feet (highest campsite was around 10,500 ft), longest total mileage day was 17 miles (this was a ass-kicker of the first order), averaged around 8-10 per day. Pack weight varied from 52 pounds with full water and food to around 40 on the final hike-in day when food was gone. Lowest temp was around 40 F, highs were in the mid 80's on the warmest days. Results? Well, I was sweating and huffing, legs a burnin', but I've still got this shit down.  Nice to know that with not too much extra training I can still play pack mule and keep up with the speediest guys in the group. If I had superpowers they would consist entirely of the ability to lift moderately heavy things and relative imperviousness to the elements. That said, my tolerance for filth and sleeping on the hard ground are waning. As far as my specific training: 1. Doing the 200 squat program surely didn't hurt, but I don't know that it helped that much. More than likely it just forced me to do something specific to the hiking training, and kept it in the back of my head. 2. The extra running was key, not doing it in the heat of the day was a non-issue. 80 degrees in my AO had me pouring sweat and miserable (humidity), while the mid 80's in New Mexico were downright pleasant. Anyway, Rule No. 1 remains 'Cardio'. At no point did I feel like I couldn't catch my air due to altitude. 3. Hiking training was the critical piece. Specificity, gents. You don't train for pushups by swimming, and you don't train for a long hike by biking. Doing weekly hikes (my longest was 10 miles) with a pack which was a bit heavier than I actually used made sure my feet, shoulders, legs, and core muscles were toughened up for the trip. I didn't get a single blister, and no aches and pains which a few Tylenol popped in the morning couldn't take care of. I'll probably add some pics at some point, because, you know, or it didn't happen... |
|
|
|
Post by LowKey on Jul 28, 2015 5:10:24 GMT
ALSO, got back from my New Mexico trip a few days ago. 10 days on the trail, altitude ranged from around 6,500 to 12,500 feet (highest campsite was around 10,500 ft), longest total mileage day was 17 miles (this was a ass-kicker of the first order), averaged around 8-10 per day. Pack weight varied from 52 pounds with full water and food to around 40 on the final hike-in day when food was gone. Lowest temp was around 40 F, highs were in the mid 80's on the warmest days. Results? Well, I was sweating and huffing, legs a burnin', but I've still got this shit down. Nice to know that with not too much extra training I can still play pack mule and keep up with the speediest guys in the group. If I had superpowers they would consist entirely of the ability to lift moderately heavy things and relative imperviousness to the elements. That said, my tolerance for filth and sleeping on the hard ground are waning. As far as my specific training: 1. Doing the 200 squat program surely didn't hurt, but I don't know that it helped that much. More than likely it just forced me to do something specific to the hiking training, and kept it in the back of my head. 2. The extra running was key, not doing it in the heat of the day was a non-issue. 80 degrees in my AO had me pouring sweat and miserable (humidity), while the mid 80's in New Mexico were downright pleasant. Anyway, Rule No. 1 remains 'Cardio'. At no point did I feel like I couldn't catch my air due to altitude. 3. Hiking training was the critical piece. Specificity, gents. You don't train for pushups by swimming, and you don't train for a long hike by biking. Doing weekly hikes (my longest was 10 miles) with a pack which was a bit heavier than I actually used made sure my feet, shoulders, legs, and core muscles were toughened up for the trip. I didn't get a single blister, and no aches and pains which a few Tylenol popped in the morning couldn't take care of. I'll probably add some pics at some point, because, you know, or it didn't happen... Congratulations on a successful hike, knew you'd smoke it. Good point about the only way to train and condition for a task is to DO that task. Also good to know Cardio is still Rule #1 (also bad, 'cause mine needs major work). Last, I think our most prior service of our generation and earlier share those superpowers of yours. Sort of a grumpy cynical energizer bunny thing crossed with being conditioned to be too dumb to come out of the rain  |
|
|
|
Post by Gingerbread Man on Jul 28, 2015 10:56:04 GMT
Sort of happy moment - after finishing an ugly bicep workout this morning, my sleeves were uncomfortably tight. Same shirt I bought a few years back that was that casual loose/draped thing because I was always between a medium (weird tight) and large (slightly sloppy loose). Wife asked if she was shrinking my shirts, but they're those nylon sport tech jobs that don't shrink. One step closer. Gettin' there slow but sure. The answer? Tear off them sleeves! SUNS OUT, GUNS OUT BRO!! Can totally see that. OMG! These sleeves, these sleeves are going to pay! *Tears a sleeve off then the other. Forcefully throws them down* Look at these guns, look at them!!! Uh, honey aren't you going to work, you better change your shirt. And stop doing that. *eyes roll while she chills on the couch* |
|
|
|
Post by as556 on Jul 28, 2015 14:23:01 GMT
I honestly don't know if I'll ever have real "mass", I've never had it - ever. I'm one of those people that can eat lots of anything and then nothing happens. I've had to start keeping an eye on it more now that I'm crawling kicking and screaming toward the big fo'tay, but I've been 170 +/-5lbs since highschool. Since Feb, though, I've been running a +800cal surplus with a large focus on protein and trimming "bad" foods for healthier options and have managed to sneak up to the low 180's with my pants still fitting loose in the waist. Personally I think it'd be amazing if I can hit the 200's with a reasonable BF%, but it's going to take a couple years I think. I don't want to do the bulk/cut thing, I question how hard it is on your body to fluctuate between those % of BF while still trying to hold on muscle as your brain is screaming "FEED ME NOW BODY". See this guy? I want to be this guy. Eventually I'll get there, it's just going to take a bit. AFA the run thing - helping the sis get motivated to complete her goals, and right now kicking around the thought of being competitive in a tri next year. That guy scares me. Not really, but you get the idea. Kinda reminds me of Pat McNamara, THAT dude is scary fo real. NXP how tall are you? I'm a hair over 6' and 180..I think its a good natural weight, not too big not too small. I too can seemingly eat anything and not gain..doubt I'll ever have true mass, either. If you're under 5'9 I'd consider 180 fairly stocky, honestly. |
|
|
|
Post by nxp on Jul 28, 2015 18:39:42 GMT
Tony - as of 1hr ago it was 6'0", 182.4# (yay), calculated BF% of 16.4. I know the BF as we were talking about it in the shop and decided to play around with some calipers and that's what the math chewed out. Dude in the pic is Lucas Parker, Canadian crossfit stud from a few years back - not sure if he's still competing. His stats put him at 5'8"/187#, which is why he looks like a tank (other than actually being a tank). In order for me to even get a little close I need to smack on another 20-25# of muscle and hold my BF. It's not something that will happen anytime soon, I figure I'll need at least a few years of strong progression. I see it as relatively obtainable, but it will take effort and consistency. I'm three years out before the lawn gets covered in pink flamingos and I have to put up with gravestone jokes. I'd like to be close to that goal by then to make anyone foolish enough to consider putting a "Lawdy lawdy guess who's" banner in my office nervous about getting caught.
Imma pound a foo if I catch 'em.  |
|
|
|
Post by LowKey on Jul 28, 2015 19:19:03 GMT
Tony - as of 1hr ago it was 6'0", 182.4# (yay), calculated BF% of 16.4. I know the BF as we were talking about it in the shop and decided to play around with some calipers and that's what the math chewed out. Dude in the pic is Lucas Parker, Canadian crossfit stud from a few years back - not sure if he's still competing. His stats put him at 5'8"/187#, which is why he looks like a tank (other than actually being a tank). In order for me to even get a little close I need to smack on another 20-25# of muscle and hold my BF. It's not something that will happen anytime soon, I figure I'll need at least a few years of strong progression. I see it as relatively obtainable, but it will take effort and consistency. I'm three years out before the lawn gets covered in pink flamingos and I have to put up with gravestone jokes. I'd like to be close to that goal by then to make anyone foolish enough to consider putting a "Lawdy lawdy guess who's" banner in my office nervous about getting caught.
Imma pound a foo if I catch 'em. Wish I had your body fat%. About the same ht and weight, though. And just 4 years shy of the half century mark...'scuse me while I go chase those darn kids off my lawn.... |
|
|
|
Post by misterdark on Jul 28, 2015 19:25:00 GMT
Tony - as of 1hr ago it was 6'0", 182.4# (yay), calculated BF% of 16.4. I know the BF as we were talking about it in the shop and decided to play around with some calipers and that's what the math chewed out. Dude in the pic is Lucas Parker, Canadian crossfit stud from a few years back - not sure if he's still competing. His stats put him at 5'8"/187#, which is why he looks like a tank (other than actually being a tank). In order for me to even get a little close I need to smack on another 20-25# of muscle and hold my BF. It's not something that will happen anytime soon, I figure I'll need at least a few years of strong progression. I see it as relatively obtainable, but it will take effort and consistency. I'm three years out before the lawn gets covered in pink flamingos and I have to put up with gravestone jokes. I'd like to be close to that goal by then to make anyone foolish enough to consider putting a "Lawdy lawdy guess who's" banner in my office nervous about getting caught.
Imma pound a foo if I catch 'em. Wish I had your body fat%. About the same ht and weight, though. And just 4 years shy of the half century mark...'scuse me while I go chase those darn kids off my lawn.... Hey, I got all ya'll beat! I'm at least 60 pounds heavie---- uhhh, wait. nevermind. |
|
|
|
Post by nxp on Jul 29, 2015 1:59:14 GMT
We've got a guy at work that's BF obsessed - and not in a good way. He's trying to get into the single digits, and quite frankly it's creepy. I'm very happy at 16ish, sure being more cut would look awesome and all but the only people I need to impress are the two kids and a loving wife - and none of them give two craps about my BF%. Everyone else can stuff it.
Do it (what ever your goal is) for YOU. Because at the end of the day, the only one that's gonna give you two thumbs up and tell you how really awesome you are is the guy/gal in the mirror.
Today's kick ass combo - Alternating towel chins followed by dead hangs and then towel farmer's walks with 60# dumb bells. Grip/fingers shot. I call it the Redeye's Express...
|
|
|
|
Post by nxp on Aug 9, 2015 2:11:24 GMT
Big evening for me today - I set a pretty high goal and flat out crushed the mofo - and really that just feels awesome, but makes me want to kick the bar a little higher next time.
Foreword; I hate running. No really, I do. My goal for tonight, something I've been quietly working on for the last month was a long run to see where I was in the mix of things - 6.5 miles. Not terribly far, but keep in mind I've been running around 2.5-3miles on MWF at different paces trying to build up my sis's legs so she's ready for her 5K. This is the first chance I've had to run at my normal cadence/pace, and it's been a long time since I've put real mileage on.
Mile 0-3 uneventful, this is what I'm used to
Mile 3-4 for some reason this mile was inconvenient to me, I felt uncomfortable but it had nothing to do with my body/pace - totally a mind thing
Mile 4.5 Here's where external motivation decided to kick my ass. Apparently I ran over a ground wasp nest and managed to piss off the inhabitants, a few of which decided to sting me smack on the back of the head. Twice. Motherfucker that hurt, not to mention initiating a sprint to get the hell out of Dodge. Once the pain cleared, I was greeted with a renewed amount of energy a feeling of lets get this done.
Mile 4.75-6.5 Rocked it out strong and finished well in advanced of my projected time, finishing at 1:09:20.
My feet/legs still felt strong, so I went on a bonus 2 miler (and of course didn't set my split counter so I have no idea where that put me), but honestly I still felt good at 8.5 miles. Feet were getting sore now, but legs/core still felt good.
All this does is encourage me to keep working toward a half marathon. I know I can do it, and now I can see that I actually COULD do it. That's pretty bitchen in my world.
Now to soak my tootsies...
Oh - best part about the run (other than the end) the trail head is across from a new brewery start up - so after a solid 8.5 I went and got me a fresh new beer. Love it.
|
|
Nice to know that with not too much extra training I can still play pack mule and keep up with the speediest guys in the group. If I had superpowers they would consist entirely of the ability to lift moderately heavy things and relative imperviousness to the elements. That said, my tolerance for filth and sleeping on the hard ground are waning.
