Oct 23
8 days left in my Reddit Body Transformation Challenge. I'm not going to get anywhere my weight loss goal. My initial goals were set basically to just make some goals and I think they were realistic but along the challenge they weren't really that important. I can't really even remember them but they are written down somewhere - I'll bust them out at the end of the challenge.
For this challenege I decided to build my foundation with strength training. I am absolutely freakin' loving it. Below is my workout from today. The starred bullets are noteworthy lifts. Last week I failed with the 190x5 - I had no problem today.
The other is the 475x1 deadlift. That's the highest I've pulled in over 10 years. I have never pulled 500 and at 44 I thought I was too old to accomplish such a heavy lift but I'm thinking I just might be able to do it.
I wish I could just go right into another Reddit challenge but I don't think the next challenge is starting soon...bummer!
momona earned 1363 points for:
- Cycling (stationary):
- 0:12:00 || 2.5 mi (+51 pts)
- 0:06:00 || 1.3 mi (+24 pts)
- w/u & c/d
- Barbell Squat:
- 135 lb x 10 reps (+54 pts)
- 205 lb x 5 reps (+71 pts)
- 255 lb x 5 reps (+89 pts)
- 315 lb x 5 reps (+110 pts)
- 385 lb x 5 reps (+134 pts)
- 410 lb x 5 reps (+143 pts)
- I have no idea when this will end. :)
- Standing Barbell Press:
- 95 lb x 8 reps (+25 pts)
- 135 lb x 5 reps (+33 pts)
- 160 lb x 5 reps (+39 pts)
- 190 lb x 5 reps (+46 pts)
- I failed last week but I had no problem this week??
- Barbell Deadlift:
- 135 lb x 5 reps (+47 pts)
- 225 lb x 4 reps (+76 pts)
- 315 lb x 3 reps (+103 pts)
- 405 lb x 2 reps (+129 pts)
- 475 lb x 1 reps (+147 pts)
- Decade high!!!
- Walking (treadmill):
- 0:20:00 || 1.2 mi (+42 pts)
Oct 11
I've got 3 weeks left on the btfc challenge. I haven't lost any weight since I started - that's a disappointment, but there have been so many great things I've done and learned.
I am very happy that I learned about and used 5x5 strength training systems like stronglifts, madcow, wendler 5/3/1 & Rippetoe's starting strength. I look back at those steroid bodybuilder magazine routines I used to try and say what in the fuck was I doing. All's good now, I'm on the right track.
I really had no idea that I would be doing Escrima, somewhat of a funny story how I ended up doing it. You'll have to read my ending post on day 84 to hear how that happened.
Below is my workout done on the 10th. Light squat day and a great bench press day. 300x3 and soon 300x5 accomplished!
momona earned 1534 points for:
- Barbell Squat:
- 45 lb x 8 reps (+17 pts)
- 135 lb x 5 reps (+47 pts)
- 190 lb x 5 reps (+66 pts)
- 245 lb x 5 reps (+85 pts)
- 295 lb x 5 reps (+103 pts)
- 295 lb x 5 reps (+103 pts)
- Walking (treadmill):
- 0:05:00 || 0.25 mi (+5 pts)
- w/u
- Barbell Bench Press:
- 145 lb x 5 reps (+50 pts)
- 190 lb x 5 reps (+66 pts)
- 235 lb x 5 reps (+82 pts)
- 270 lb x 5 reps (+94 pts)
- 300 lb x 3 reps (+99 pts)
- 315 lb x 2 reps (+100 pts)
- I got this!
- Seated Cable Rows:
- 55 lb x 8 reps (+14 pts)
- 95 lb x 5 reps (+23 pts)
- 130 lb x 5 reps (+32 pts)
- 145 lb x 5 reps (+36 pts)
- 185 lb x 5 reps (+46 pts)
- 265 lb x 5 reps (+66 pts)
- Short on time, used machine rows to finish w/o
- Fencing:
- 2:00:00 (+400 pts)
- Escrima not fencing!
Oct 4
Today, was my first day doing Escrima. Freakin LOVED it! Fitocracy doesn't list Escrima in their martial arts selection, so I decided to select fencing...I can't wait for Wednesday to come and do it all again! HellYa!
momona earned 1754 points for:
- Swimming:
- 0:20:00 || 1000 m (+284 pts)
- Ocean swim - Ala Moana.
- Barbell Squat:
- 135 lb x 5 reps (+47 pts)
- 190 lb x 5 reps (+66 pts)
- 235 lb x 5 reps (+82 pts)
- 280 lb x 5 reps (+98 pts)
- 280 lb x 5 reps (+98 pts)
- Back to back squat days. I'm trying to fit everything into a new schedule.
- Standing Barbell Shoulder Press:
- 110 lb x 5 reps (+42 pts)
- 135 lb x 5 reps (+51 pts)
- 155 lb x 5 reps (+59 pts)
- 175 lb x 5 reps (+67 pts)
- Barbell Deadlift:
- 135 lb x 5 reps (+47 pts)
- 225 lb x 5 reps (+78 pts)
- 275 lb x 5 reps (+96 pts)
- 315 lb x 5 reps (+110 pts)
- 370 lb x 5 reps (+129 pts)
- First day using Madcow 5x5 for deadlifts...Exclusively Madcow now.
- Fencing:
- 2:00:00 (+400 pts)
- Not fencing - Eskrima!
Today
Monday's Workout:
momona earned 1225 points for:
- Elliptical Trainer:
- 0:04:00 || 0.43 mi (+14 pts)
- w/u
- Barbell Squat:
- 135 lb x 5 reps (+47 pts)
- 190 lb x 5 reps (+66 pts)
- 235 lb x 5 reps (+82 pts)
- 280 lb x 5 reps (+98 pts)
- 330 lb x 5 reps (+115 pts)
- 375 lb x 5 reps (+131 pts)
- Allday!
- Barbell Bench Press:
- 155 lb x 5 reps (+54 pts)
- 195 lb x 5 reps (+68 pts)
- 235 lb x 5 reps (+82 pts)
- 260 lb x 5 reps (+91 pts)
- 285 lb x 5 reps (+99 pts)
- No problems
- Pendlay Row:
- 135 lb x 5 reps (+47 pts)
- 155 lb x 5 reps (+54 pts)
- 165 lb x 5 reps (+57 pts)
- 170 lb x 5 reps (+59 pts)
- 175 lb x 5 reps (+61 pts)
- I know I've said it before, I don't like barbell rows, Pendlay rows are better but still - I went a little lighter today.
Oct. 2, 2011
Sep 30
Apparently, I overlooked the weekly btfc discussion threads. I am going to quickly go through them the next couple of days. Below are questions for the 1st week of September:
http://www.reddit.com/r/BTFC/comments/k4fml/btfc_discussion_thread_for_the_week_of_september/
-
The progress of your transformation. Do you have any new progress pictures? No
-
What has worked for you thus far? Stronglifts 5x5 has helped me tremendously; 1. It's very challenging. 2. It's fun to go into the gym wanting to constantly improve. 3. It took the guesswork out of the "what should I be doing?"
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Successes/failures you had this week. Success was improving form and lifting to build a base. Failure - there wasn't much other than the feeling that I should be lifting more and not following a slower improvement by jumping to higher weights too early.
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Do you have any eating tips or recipes? That's the million dollar question. Recipes: I hadn’t tried mixing protein powders with food prior to this. I mixed 1 scoop creamy vanilla Optimum casein powder with about 2/3 a cup of Fage Greek Yogurt (0% fat), some frozen berries (blueberries, blackberries and raspberries) and 2-3 tbs skim milk that I really enjoyed.
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Have you found any articles that you've found helpful or motivational? Mostly http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ because it took me away from looking at all the steroid educated bs articles I forever had been looking at in the past. I find most of the motivation from the users at Fitocracy and Tumblr.
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Would you like some new Fitocracy followers or BTFC buddies that you can exchange PMs with? Sure, I'm at http://www.fitocracy.com/profile/momona/ on Fitocracy. My btfc blog is http://momona.tumblr.com/
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Do you have any questions or concerns about the competition? Anything you'd like to see changed for the next round? I'd recommend to keep it simple like it is.
My workout for Friday, September 29th
momona earned 1217 points for:
Sep 28
I've got to find a way to lose some weight. In the past unsuccessfully I've tried CKD, IF and calorie counting. All these methods I still believe could work for me but for whatever reason I quit before I saw any success. Not to say I didn't give them a fair shake though. There are many variations of these so perhaps I did them incorrectly. I actually enjoyed both CKD & IF and will probably give them a try again. As I've said before I have been consistantly in the gym for 2 years and I haven't lost a pound. My composition is more muscular but of course - I lift heavy. It's what I enjoy.
Next, I'm going to try Lyle McDonald's PSMF diet a try. PSMF is essentially a ketogenic diet without the dietary fat. The caloric intake is really low and that worries me. Between 500-800 will mean that I will need to significantly reduce my strength training. I'm going to go from 7 sessions every 2 weeks to 4 sessions every 2 weeks. That's going to be difficult becaust I love to lift. We'll see what happens?
Oh, I found out my gym YMCA of Honolulu offers Escrima classes. It's not at the location I usually go, but thats easy for me to accomidate. This is big news for me. I was researching all the different schools, and styles only to find out I can get started for free. HellYeah!
Below was my workout from yesterday September 27th. I have almost completely blended Madcow 5x5 into my former SL 5x5 program. The only stronglift I am still doing is the deadlift. It might end soon, but my lifts are still moving up. Squats from yesterday are considered a light day. I honestly felt like I was cheating myself, but remembering just a little over a week ago I felt I was WAY overworked by squats using stronglfts, I just have to accept the less workload. It'll get tougher soon especially when I start PSMF next week. I hope this works!
momona earned 1142 points for:
- Elliptical Trainer:
- 0:06:00 || 0.45 mi (+9 pts)
- w/u
- Barbell Squat:
- 185 lb x 5 reps (+64 pts)
- 230 lb x 5 reps (+80 pts)
- 275 lb x 5 reps (+96 pts)
- 275 lb x 5 reps (+96 pts)
- light day 4 squats.
- Barbell Bench Press:
- 140 lb x 5 reps (+49 pts)
- 170 lb x 5 reps (+59 pts)
- 205 lb x 5 reps (+71 pts)
- 240 lb x 5 reps (+84 pts)
- 275 lb x 5 reps (+96 pts)
- 315 lb x 1 reps (+97 pts)
- 330 lb x 1 reps (+102 pts)
- It seems that I'm only ready to lift heavy after the 6th set. I could of repped 330 at least 2-3x.
- Pendlay Row:
- 95 lb x 5 reps (+33 pts)
- 115 lb x 5 reps (+40 pts)
- 135 lb x 5 reps (+47 pts)
- 160 lb x 5 reps (+56 pts)
- 180 lb x 5 reps (+63 pts)
- Too low starting weight but i'll stick it out. I really dislike rows but Pendlays are better than the rest I guess.
Sep 22
BTFC stands for Body Transformation Fitness Challenge 2. Its a 12-week transformation challenge at Reddit.com that I started about 7 weeks ago. I've started several 12 week challenges in the past, but for one reason or another I haven't completed one. One of the problems is that I've never really felt comfortable with supplement company transformation contests, and that's the only type I've heard of besides this challenge. Everyone always seems to be kissing the supplement company's ass. Anyway, this challenge (2) is closed but another will probably begin sometime later this year? I encourage you to participate if you have an interest in transforming your body and improving your health.
momona earned 1410 points for:
- Elliptical Trainer:
- 0:15:00 || 1.1 mi (+29 pts)
- 0:26:00 || 1.7 mi (+56 pts)
- w/u & c/d
- Barbell Squat:
- 135 lb x 6 reps (+48 pts)
- 180 lb x 5 reps (+63 pts)
- 225 lb x 5 reps (+78 pts)
- 270 lb x 5 reps (+94 pts)
- 315 lb x 5 reps (+110 pts)
- 360 lb x 5 reps (+126 pts)
- Madcow! Small error though, I did week #2 day 1 workout and it should of been week 1 day 2 --oh well it worked!
- Standing Barbell Press Behind Neck:
- 135 lb x 6 reps (+34 pts)
- w/u
- Standing Barbell Shoulder Press:
- 170 lb x 5 reps (+65 pts)
- 170 lb x 5 reps (+65 pts)
- 170 lb x 5 reps (+65 pts)
- 170 lb x 5 reps (+65 pts)
- 170 lb x 5 reps (+65 pts)
- Still Stronglifts 5x5: Set 5 I lost my balance and almost dropped the barbell, that would of been embarrassing. It's getting pretty heavy, but I will continue with SL5x5.
- Barbell Deadlift:
- 185 lb x 5 reps (+64 pts)
- 275 lb x 3 reps (+90 pts)
- 315 lb x 3 reps (+103 pts)
- 355 lb x 5 reps (+124 pts)
- 3 sets to warmup - 1 set of 355x5 for the workset.
- V-Bar Pulldown:
- 70 lb x 10 reps (+18 pts)
- 85 lb x 10 reps (+22 pts)
- 100 lb x 10 reps (+26 pts)
Sep 17
I'm ok, but my lifts have simply become to demanding. I don't need to deload everywhere I just need to deload squats - three and four times per week cause other lifts to suffer. SL5x5 is difficult when squats are over 350. I'm going to deload squats and bench press and begin Madcow. Deadlifts, rows and SOHP will continue on SL5x5 program. I'm looking forward to the change!
momona earned 1042 points for:
- Elliptical Trainer:
- 0:12:00 || 0.9 mi (+22 pts)
- 0:23:00 || 1.7 mi (+48 pts)
- 0:18:00 || 1.2 mi (+36 pts)
- w/u, c/d & xtra
- Barbell Deadlift:
- 135 lb x 5 reps (+47 pts)
- 225 lb x 5 reps (+78 pts)
- 315 lb x 3 reps (+103 pts)
- 345 lb x 5 reps (+120 pts)
- Hand strength almost gave out. i think another day of rest would of probably helped.
- Barbell Squat:
- 185 lb x 6 reps (+66 pts)
- 245 lb x 5 reps (+85 pts)
- 135 lb x 6 reps (+48 pts)
- Sore back, the starz were out of alignment and I bailed. I was excited to go for 375 5x5 but I think all these power lifts combined are interfering with all the lifts. Heavy squats 3-4x per week has taken its toll. Deload squats and shift workout to Madcow for squats and BP.
- Standing Barbell Press Behind Neck:
- 155 lb x 5 reps (+37 pts)
- 155 lb x 5 reps (+37 pts)
- Standing Barbell Shoulder Press:
- 165 lb x 5 reps (+63 pts)
- 165 lb x 5 reps (+63 pts)
- 165 lb x 5 reps (+63 pts)
- 165 lb x 5 reps (+63 pts)
- 165 lb x 5 reps (+63 pts)
- Increase next w/o and remain on SL5x5.
Sep 14
My workout today was somewhat of a relief. My lifts keep going up but my workout sessions were getting long because of the required rest from such grueling lifts. I believe that my squats have interferred with my bench press but it's ok. Next workout I'll deload - only on the bench presses and I'm think of going right into Madcow (only BP). Also, I started to cut calories - more about that later. I've never had success cutting, any tips?
momona earned 1803 points for:
- Barbell Squat:
- 135 lb x 6 reps (+48 pts)
- 225 lb x 6 reps (+81 pts)
- 315 lb x 5 reps (+110 pts)
- 360 lb x 5 reps (+126 pts)
- 360 lb x 5 reps (+126 pts)
- 360 lb x 5 reps (+126 pts)
- 360 lb x 5 reps (+126 pts)
- 360 lb x 5 reps (+126 pts)
- I can still handle this lift but I feel much stress in the arms and wrists. I believe that it's the cause of my lower than expectations on the Bench Press lifts that concluded my workout. Anyway, I will deload on BP and continue adding weight on my squats:)
- Elliptical Trainer:
- 0:12:00 || 0.9 mi (+22 pts)
- 0:23:00 || 2 mi (+70 pts)
- w/u & c/d
- Pendlay Row:
- 135 lb x 6 reps (+48 pts)
- 155 lb x 6 reps (+55 pts)
- 180 lb x 5 reps (+63 pts)
- 180 lb x 5 reps (+63 pts)
- 180 lb x 5 reps (+63 pts)
- 180 lb x 5 reps (+63 pts)
- 180 lb x 5 reps (+63 pts)
- I hate rows but Pendlay rows are my favorite variety - whatever that means?
- Barbell Bench Press:
- 155 lb x 8 reps (+58 pts)
- 225 lb x 6 reps (+81 pts)
- 275 lb x 5 reps (+96 pts)
- 275 lb x 5 reps (+96 pts)
- 275 lb x 4 reps (+93 pts)
- I felt strong enough to complete the lifts but I feel stress in my armbones. I think the squats are interfering--regardless time to deload my BP only.
Sep 13
I ripped my shorts squatting and had to quit my workout. If you know a good type of shorts that I should use let me know.
momona earned 864 points for:
- Elliptical Trainer:
- 0:12:00 || 0.87 mi (+22 pts)
- W/U
- Barbell Squat:
- 45 lb x 8 reps (+17 pts)
- 135 lb x 5 reps (+47 pts)
- 225 lb x 5 reps (+78 pts)
- 315 lb x 2 reps (+100 pts)
- 345 lb x 5 reps (+120 pts)
- 345 lb x 5 reps (+120 pts)
- 345 lb x 5 reps (+120 pts)
- 345 lb x 5 reps (+120 pts)
- 345 lb x 5 reps (+120 pts)
- Workout interrupted - I split my shorts...yes again.
Sep 12
I ripped my shorts squatting and had to quit my workout. If you know a good type of shorts that I should use let me know.
momona earned 864 points for:
- Elliptical Trainer:
- 0:12:00 || 0.87 mi (+22 pts)
- W/U
- Barbell Squat:
- 45 lb x 8 reps (+17 pts)
- 135 lb x 5 reps (+47 pts)
- 225 lb x 5 reps (+78 pts)
- 315 lb x 2 reps (+100 pts)
- 345 lb x 5 reps (+120 pts)
- 345 lb x 5 reps (+120 pts)
- 345 lb x 5 reps (+120 pts)
- 345 lb x 5 reps (+120 pts)
- 345 lb x 5 reps (+120 pts)
- Workout interrupted - I split my shorts...yes again.