C25K
Apparently they changed the end screen so I don’t know the distance and all that. Lovely
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SBS Hypertrophy Cycle 1
CGBP: 155x3x10, 13
SLDL: 205x3x10, 13
BoR: 155x2x12
Notes:
- Going to hit some more back work later
- Absolutely smoked for the rows. Towards the end form was going to shit decided to call it
- Going to do that SSB and burpee AMRAP @T3hPwnisher did for tomorrows work
- Something has really clicked in my head. I’ve been wanting to do more and actually doing more. Surprisingly I feel better than when I do less
- Braised a sirloin tip today. Didn’t come out looking the best but tasted really good. Going to have it over cream of wheat for dinner
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SBS Hypertrophy Cycle 1
Rows: 155x(10x8x6)
Pull ups: 15
Lat pull down: 50lb(20x17x15)
Inverted row: 37 (20x17)
DB Incline press: 15x55, 20x21
DB incline fly: 15x2x15
10 safety bar good mornings and squats
Notes:
- Got blood into all my muscles. felt good
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Looks like lots of good work in here. What’s your plan for the transformation ?
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Thanks for reminding me
Currently my plan of attack is going to be to finished another cycle of SBS hypertrophy and then cut. Will be switching to something like 531 with FSL. Conditioning is going to be something almost everyday (whether it’s running with the dogs or bodyweight circuits).
My plan of attack for the cut is to progressively switch to leaner protein sources. Currently eating lots of ground beef (85-88%) but will start heading towards chicken breasts towards the last 2 weeks of SBS Hypertrophy Cycle 2
The goal of the cut is to get some of the fluff off and make room to gain some more. Not looking to get super lean but probably in that 10-12% range. Probably will be easier than I think because naturally I don’t eat a lot
With Mardi Gras coming up, those days will be my only cheat days. Going to NOLA for it, so will be out of my element for 2 days straight
Short term: Get back to getting up early (class is starting back up soon), keep choosing high quality foods, and switch to if I want a cheat meal, I have to make it at home
Nothing radical but it’s definitely sustainable. Just using the transformation challenge to start heading in the direction
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Conditioning:
Pwn’s SSB (115) and burpee: 10 min (31 rounds)
Notes
- That was actually a fun conditioning session. Hard to pace and involves the SSB (I secretly have a crush on the bar)
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Conditioning:
25 35lb KB thrusters (10-5-5-5)
3 Burpee chins every time i put the bells down
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Conditioning
5 Rounds (3:42 PR)
- 5 pull ups
- 10 push-ups
- 15 air squats
Notes:
- Had expresso glazed short ribs and some ice cream for dinner. Not sure which made me throw up but I think my stomach can’t handle rich foods (short ribs were upsetting my stomach after I finished eating)
- I’ve also decided my side delts and neck are small. Even though, yes I am small overall, I’m going to crank more volume into these areas over the next cycle
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SBS Hypertrophy Cycle 1
Time: 57 min
Squat (straight bar): 275x1, 240x3x7, 10
BTN Press: 70x3x9, 15
75 CTB pull ups
25 Chins
Hanging leg raises: 20x5x10
RH: 210x25
Notes:
- Got into a pullup contest last night with the neighbor. Can’t remember how many I did but that explains the weakness in pull ups today. Also, caught an extra workout (didn’t track it) and got a sick pump last night
- Squats were feeling off but it was purely mental. Honestly, I smashed this squat session and probably one of my best (form,speed,etc.). Lighter single was a smart call though
- Tracking time because school is next week
- About to do C25K with dogs
- Also thanks to @QuadQueen , @AF787V2 , and @T3hPwnisher for putting me onto sweet potatoes. Those things are amazing and easy to make
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Top them bod boys with peanut butter (or really any nut/seed butter) and call it DELICIOUS!! Seriously, life changing… lol
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Will give it a shot. I’ve been reading some of
your other posts on different logs. I just have to say holy shit you are a wealth of knowledge
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Thanks! Every once and a while I say something moderately smart, but most of my knowledge is random and useless. You just have to filter it! lol
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Conditioning
5 Rounds (3:21 PR)
- 5 pull ups
- 15 air squats
- 10 push ups
Notes:
- Going from pull ups to squats really speeds up my time instead of pull ups to push ups
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SBS Hypertrophy Cycle 1
Time: ~55 mins
Bench: 205x1, 235x1 (PR), 180x3x7, 10
Seal row: 135x4x10, 17
Front squat: 140x3x9, 12
100 Pull aparts
Notes:
- I feel like my bench is taking off but my squat is going nowhere. At the same time, I realize how much my form has improved on my squat so i’ll take that instead.
- Hit 205x1 thought about getting 2 but decided to push for a PR. Moved surprisingly easy and quick
- Thinking about testing a 1rm front squat bc it feels like my front squat sets are ending early due to pressure instead of muscle fatigue. I feel it in my quads but maybe with some heavier weights I could get a better stimulus
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Goals- 2023
After being inspired and awoken by our trip to the vet for the dogs vaccines, I’ve decided to actually set goals for this year. The inspiration came from the vet being surprised at how much better health and shape Chief is in for being 10 years old. In the past 6 months, he has moved in with me and everything has improved drastically. The awakening comes from me realizing “Holy shit, Chief is 10 years old”. I am super impressed by this dog and his activity levels. Cairo (bat dog) was described as being an exceptionally well behaved girl (which is a super win because she’s a gremlin around the house). Also, @creative_name inspired me by his goals (If you read this man, I’m super inspired by you knowing what you want to do in the way of extra curricular and such).
Lifting-
- 3/4/5 on SBD (not really caring about the variation and such just a goal to push for)
- 100 Burpees in 10:00 mins
- 75 dips in 5 mins
- 1.5 BW deadlift for 20 reps
- BW x 50 rep on squat
- Most of these feed into the overarching goal at the top of the list, so that’s nifty
School-
- Figure out what the hell I want to do. This is a life long goal but if I can get some better ideas that would be helpful
- Higher GPA. (Inspired by @creative_name and his grades). Finished my first semester with 3 Bs and 2 As. Not terrible but I definitely can do better
- Get involved and meet more people
Self Improvement-
- Learn to keep a structure in my day even when there is nothing big to do that day (such as classes/work etc)
- Find a way to make money doing what I like
- Keep improving my mental health
- Spend less time on screens
Let’s get it
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Love the goals, love the mentality, big fan of what you’re doing.
I DO want to speak to this
People say this is “the dream”, but, honestly: I avoid this. Wanted to share my perspective, just to offer it.
My job subsidizes my life. It’s a way for me to make money so that I can live the way I want to live and be the way I want to be.
When people tie their passions with their income, I find it can rapidly make both vanish. Suddenly, the thing you like doing becomes the thing you HAVE to do in order to exist. And just think: if you’re doing this thing so that you can make the money necessary to do the things you like…what are you going to do when you have downtime? Work for free?
I’ve written my blog for free for 10 years. I’ve been offered money to write. I’ve been offered money to coach people. I’ve been told I should sell my e-book. I’ve turned down all of those things: I write because I enjoy writing, and I don’t ever want to tie money to that joy. I’ll work for money: I’ll write for fun, and work allows me to write.
Just some food for thought.
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I really think this is the end goal. If I wanted to be a physical therapist but it meant I didn’t have time for dogs, family, and stuff outside of work, I know for a fact I would not want to do that at all.
I think my end goal for this is to live comfortably but still have time for what I want to do, not just work and live for the weekend.
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THIS I like. And it speaks to other goals. Smart investing and spending in your youth will take care of you as you get older.
One of my absolute favorite books, given to me by my father, was “The Richest Man in Babylon”. It was an old book when I read it in high school, so it’s ancient now, and it STILL holds true with some very simple wisdom. One of the big things it talked about was taking 10% of your paycheck and putting it away immediately. Don’t even consider that money in your spending budget. You do that, and in 10 years, you’ll have 1 full year’s pay saved away.
So many people these days don’t even have an extra $5k saved away for emergencies. MANY are technically in the negatives, as far as money goes, living in debt and, in turn, in an endless cycle of paying off just the MINIMUMS of the interest on their debt, not actually touching the debt itself.
If you live BELOW your means, save and spend well, you’ll be on your way to accomplishing those goals.
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Appreciate the advice. I’ll definitely make that the next book I read. That’s how “The Alchemist” was to me in a way. Made me realize about the journey of life and how things can go
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