btfc - Day 58 of 84

My post workout dinner - Ahi Poke (raw, fresh, yellow-fin tuna, green onions, chili peppers, sea salt, soy sauce, sesame oil, roasted kukui nut, and limu seaweed) & rice bowl.

I had a great workout day. I'm very happy with my Monday and Wednesday workout schedule - Ocean swim, strength training followed by Escrima. Life is good!

 

I'm looking for more people to join me on Fitocracy, the social game you play to improve your fitness. It's helped me so much, especially with my strength training. I strongly recommend trying it - it's always free!

Play Fitocracy to track your fitness activities, earn achievements, beat quests, and compete against your friends.  It's the most fun way to get fit!

Join Fitocracy for free: http://ftcy.co/rbmggw

 

momona earned 2370 points for:

  • Swimming:
    • 0:40:00 || 2000 m (+610 pts)
    • Ocean Swim - Ala Moana Beach
  • Barbell Squat:
    • 135 lb x 5 reps (+47 pts)
    • 190 lb x 5 reps (+66 pts)
    • 280 lb x 5 reps (+98 pts)
    • 330 lb x 5 reps (+115 pts)
    • 380 lb x
    •  3 reps (+125 pts)
    • 280 lb x 8 reps (+106 pts)
    • I <3 squats!
  • Barbell Bench Press:
    • 145 lb x 5 reps (+50 pts)
    • 185 lb x 5 reps (+64pts)
    • 225 lb x 5 reps (+78 pts)
    • 255 lb x 5 reps (+89 pts)
    • 300 lb x 1 reps (+93 pts)
    • 300 lb x 5 reps (+105 pts)

008

It's me! This is the main branch of YMCA of Honolulu - Nuuanu. Prime time 6:30 pm and the gym is bare, especially the freeweight & powerlifting sections. Amazing! Looking at the picture my legs look pretty decent, hard to see but my stomach is way too fat! I really need to lose my gut, but how?

    • 315 lb 1 reps (+97 pts)
    • 225 lb x 8 reps (+85 pts)
    • On the 5th and 6th set I had 10 lbs more on the right side. I noticed it while lifting the 5th set. I stopped after 1 rep inspected both sides and didn't notice the right side had 35 lb plate and the left had 25.
  • Seated Cable Rows:
    • 85 lb x 5 reps (+21 pts)
    • 100 lb x 5 reps (+25 pts)
    • 115 lb x 5 reps (+28 pts)
    • 130 lb x 5 reps (+32 pts)
    • 145 lb x 5 reps (+36 pts)
    • I just felt like trying something besides Pendlay Rows for a change.
  • Fencing:
    • 2:00:00 (+400 pts)
    • NOT fencing - Escrima!

Oct. 5, 2011 

 

Filed under  //   beach   bench press   eskrima   fish   hawaii   madcow   martial arts   rice   stronglifts 5x5   swimming   tuna   weightlifting   weightloss  

Day 46 of 84 - btfc question?

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.

 

Filed under  //   fitness   hawaii   hiking   madcow   martial arts   stronglifts 5x5   swimming   weightlifting   weightloss  

btfc - Day 44 of 84: What is btfc?

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)

 

Filed under  //   btfc   fitness   fitocracy   health   madcow 5x5   reddit   stronglifts 5x5   transformation  

btfc - Day 42 of 84 - Crossover from Stronglifts 5x5 to Madcow 5x5: Renewed Energy!

I switched bench press and barbell back squats from Stronglifts 5x5 to Madcow 5x5. It's pretty much the same workout but with ramping sets of 5x5 instead of constant sets of 5x5. This should be less work, but allow for a much higher final set. I need to lose weight / fat and really it should be my priority, but I just can't seem to get it going? It's frustrating, but I know it's me, my diet and lack of committment that's f'ing it up. Being "Husky" is great but for once I'd like to be ripped again...

 

momona earned 1281 points for:

  • Stair Machine:
    • 0:04:00 (+15 pts)
    • warmup - in a hurry.
  • Barbell Squat:
    • 135 lb x 8 reps (+51 pts)
    • 175 lb x 6 reps (+63 pts)
    • 220 lb x 5 reps (+77 pts)
    • 265 lb x 5 reps (+92 pts)
    • 305 lb x 5 reps (+106 pts)
    • 350 lb x 5 reps (+122 pts)
    • Crossover from Stronglifts 5x5 to Madcow 5x5 and I am happy! SL5x5 is a killer at higher end weights - loved it though!!!
  • Barbell Bench Press:
    • 135 lb x 6 reps (+48 pts)
    • 170 lb x 5 reps (+59 pts)
    • 205 lb x 5 reps (+71 pts)
    • 235 lb x 5 reps (+82 pts)
    • 270 lb x 5 reps (+94 pts)
    • 315 lb x 1 reps (+97 pts)
    • Again, like squats crossover from SL5x5 to Madcow 5x5 for BP.
  • Pendlay Row:
    • 135 lb x 6 reps (+48 pts)
    • 185 lb x 5 reps (+64 pts)
    • 185 lb x 5 reps (+64 pts)
    • 185 lb x 5 reps (+64 pts)
    • 185 lb x 5 reps (+64 pts)
    • I will remain on SL5x5 for Pendlay rows until failure x3.

  • Bent-Arm Dumbbell Pullover:
    • 90 lb x 8 reps (+22 pts)
    • 110 lb x 8 reps (+27 pts)
    • 135 lb x 8 reps (+34 pts)
    • 155 lb x 8 reps (+39 pts)
    • 185 lb x 5 reps (+43 pts)
Sept. 19, 2011 

 

Filed under  //   bench press   husky   madcow   pendlay   squats   strength   stronglifts 5x5  

btfc - Day 39 of 84 - Need Some Changes.

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.

Filed under  //   btfc   fitocracy   legs   madcow   strength training   stronglifts 5x5   weightloss  

btfc - Day 37 of 84: De-Load Bench

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.

 

Filed under  //   bench press   btfc   cut   fitocracy   madcow 5x5   squats   stronglifts 5x5  

btfc - Day 35 of 84: Ripped Shorts

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.

Filed under  //   btfc   fitocracy   shorts   squats   strength training   stronglifts 5x5  

btfc - Day 35 of 84: Ripped Shorts

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.

Filed under  //   btfc   fitocracy   shorts   squats   strength training   stronglifts 5x5