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!
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/
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The progress of your transformation. Do you have any new progress pictures? No
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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 24
I'd like to do some type of recreation on my rest days. I really wanted to trail run and hike, but I think that's was to strenuous for a rest day activity - I did try and it was interfering with my lifts (SL5x5 program). Currently, I am swimming because it's not too strenuous and that's going ok, seems like there is no lag in my strength training (Now doing Madcow 5x5), but it's just a little boring. I'm thinking martial arts (Judo, Akido or most likely Eskrima). What do you think? btw, I need to lose weight. I'm at 280 and I'd like to get to about 235 and I have no intention of aborting 5x5 strength training.
momona earned 1736 points for:
- Cycling (stationary):
- 0:15:00 || 3.4 mi (+81 pts)
- 0:27:00 || 6.7 mi (+192 pts)
- w/u & c/d
- Barbell Squat:
- 175 lb x 5 reps (+61 pts)
- 220 lb x 5 reps (+77 pts)
- 265 lb x 5 reps (+92 pts)
- 305 lb x 5 reps (+106 pts)
- 360 lb x 3 reps (+118 pts)
- 265 lb x 8 reps (+100 pts)
- Madcow 5x5 Week 1 day 3. Perfect workout coming off SL5x5!
- Barbell Bench Press:
- 135 lb x 5 reps (+47 pts)
- 170 lb x 5 reps (+59 pts)
- 205 lb x 5 reps (+71 pts)
- 235 lb x 5 reps (+82 pts)
- 275 lb x 5 reps (+96 pts)
- 325 lb x 1 reps (+100 pts)
- 205 lb x 8 reps (+77 pts)
- Madcow 5x5 wk 1 day 3. Perfect w/o program to go to after SL5x5
- Pendlay Row:
- 135 lb x 5 reps (+47 pts)
- 190 lb x 5 reps (+66 pts)
- 190 lb x 5 reps (+66 pts)
- 190 lb x 5 reps (+66 pts)
- 190 lb x 5 reps (+66 pts)
- 190 lb x 5 reps (+66 pts)
- Still doing Stronglifts 5x5 on rows, standing OHP & deadlifts.
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)