Saturday, January 30, 2016

6th Cycle Weigh In & Review

Start of 2016 Measurements
Weight - 220lbs
Waist - 40.5"
Chest - 44"
Shoulders - 49.5"
Biceps - 14.5"
Thighs - 24.5"
Neck - 16"
Body Fat % - 26.994%

Today's Measurements
Weight - 214lbs
Waist - 41"
Chest - 43"
Shoulders - 49"
Biceps - 14.75"
Thighs - 24"
Neck - 17"
Body Fat % - 26.714%

I can't quite figure this out.  I have gone down a notch on my belt but my waist size went up?  Also, last week I weighed in at 213, thus week up a pound.  I didn't do much lifting since it was a deload week, so maybe that was why I put a pound back on.  Going to keep plugging away.  I can tell I am getting stronger.  I know its a marathon, not a sprint, but not seeing the results is frustrating.

Make savage the body.


UPDATE

Saw this, needed it.


Flexibility

40 mins



Friday, January 29, 2016

Acts of Defiance: Becoming the Change

It’s time to train your body if you're not doing so already; your own unique instrument for self-expression in a world where almost everything else can be replaced, manufactured, purchased and sold for a price. The most valuable asset you will ever own - the most valuable asset most fail to appreciate. 
Strip away the excess until you are left with nothing but muscle, cock and brain. Go to bed early on school nights so as to rise before the heaving mass of humanity is forced to drag its sagging-ass out of bed in search of caffeine and trans-fats. 
Be the hammer not the nail. Sharpen your axe and prepare for battle. Choose a life of strenuous exertion over that of comfort, online-shopping and jacking-off to porn tube when the coast is clear.

Don’t fall into the trap of vanity for it can become a very slippery-slope. It starts off one-day when you innocently ask your girlfriend if you can borrow her moisturiser cream, then next thing you know you're waxing your legs, arms and eventually your vagina.

Forget about your precious Abs. They only serve to impress teenage girls and bi-curious men. Instead build a pair of traps and a neck that evokes fear in your enemies and admiration from your allies. -Mitchell Strength

Conditioning

RoundsTimeSpeedIncline
1115 sec6-10mph15%

Conditioning

23 min walk

Wednesday, January 27, 2016

6th Cycle: Deload Week 4.2

Bench Press (Max: 195lbs)
WeightReps
80lbs5
100lbs5
120lbs5

Squats (Max: 235lbs)

WeightReps
95lbs5
120lbs5
140lbs5

Conditioing

25 min walk

Tuesday, January 26, 2016

2016 Goals


Looking back on 2015, I am pretty pissed off at myself.  I was making good progress in the fat loss department and then stopped working out for half the year.  I am almost back to where I was when I quit, but thinking about where I am and where I could be pisses me off.  I am happy that I was able to get back in the gym and despite not having a lifting partner(my excuse for stopping last time) I am still training 4-6 days a week and doing at least something activity every day.  Looking back at my 2015 goals, I didn't hit any of them.  I've decided to try and set some simple goals for 2016:

  • I want to be at or below 15% body fat.
  • I want to move up a level in every strength goal. (I am below decent in every one except military press and push ups)
  • I want to read 10 books.

I have a plan in place and if I keep my head down and do the work, I WILL reach all those goals.


Conditioning

RoundsTimeSpeedIncline
1115 sec6-10mph15%

Conditioning

30 min walk

Monday, January 25, 2016

6th Cycle: Deload Week 4.1

Military Press (Max: 140lbs)
WeightReps
60lbs5
85lbs5
90lbs5

Dead Lift (Max: 185lbs)

WeightReps
80lbs5
100lbs5
120lbs5

Mobility

Limber 11

Conditioning

30 min walk

Sunday, January 24, 2016

Fuck the White Flag


"If its a war you came to see, you will never see a waved white flag in front of me."


Mobility

Limber 11

Flexibility

23 mins

Conditioning

32 mins

Saturday, January 23, 2016

6th Cycle: Week 3 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 213lbs


I had a good week this week.  I buckled down on my nutrition.  I ditched the soup at lunch and started eating a turkey sandwich.  I also had a pretty good week at the gym.  Although, I was disappointed I didn't get more than 1 rep on my final bench set and I am a little disappointed in myself that I didn't keep going on my final squat set.  I need to keep pushing myself to go all out every session at the gym.

Civilize the mind, but make savage the body.



Band Pull Apart

SetsReps
310

Conditioning

RoundsTimeSpeedIncline
1015 sec6-9.5mph15%

Friday, January 22, 2016

6th Cycle: 3.4

Squats (Max: 235lbs)
WeightReps
175lbs5
200lbs3
225lbs4

Plate Raises
WeightSetReps
10lbs520

Back Extensions

WeightSetsReps
10lbs5100

Sit Ups

SetsReps
510

Negative Pullups

SetsReps
310

Thursday, January 21, 2016

6th Cycle 3.3

Bench Press (Max: 205lbs)
WeightReps
155lbs5
175lbs3
195lbs1

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
55lbs510

Ez Bar Curls

WeightSetsReps
55lbs510

Farmer's Walks

WeightReps
65lbs2

Conditioning

32 min walk

Wednesday, January 20, 2016

6th Cycle 3.2

Deadlift (Max: 195lbs)
WeightReps
150lbs5
165lbs3
185lbs10

Dumbbell Reverse Lunges

WeightSetsReps
35lbs55

Leg Curls

WeightSetsReps
100lbs510

Negative Pullups

SetsReps
210

Hanging Leg Raises

SetsReps
510

Walking

Time
30 mins

Tuesday, January 19, 2016

6th Cycle: 3.1

Military Press (Max: 145lbs)
WeightReps
110lbs5
125lbs3
140lbs2

Dumbbell Bench Press

WeightSetsReps
45lbs510

Lat Pull Downs

WeightSetsReps
110lbs510

Dips

SetsReps
210

Farmer's Walks

WeightReps
65lbs2

Walking

Time
32 mins

Monday, January 18, 2016

Sunday, January 17, 2016

In Defiance of Domestication

I want war- I want total war - I want to rage against an enemy that sees me as nothing more than a potential buyer - a candidate for market research - another good little boy whom by promising to obey the rules and regulations and accept all the terms and conditions is thus integrated into the system.

The same system that is always one more law away from freedom, one more human-right away from equality and one more pharmaceutical drug away from health.

All around me there is endless noise - the mindless chit-chat of talking-heads that spew from their mouths nothing but recycled trash verbatim.

I desire to discuss art, literature and philosophy - put forth my own questions and in turn share my own answers. Instead I’m subjected to irrelevant statements pertaining to mundane events that history shall soon forget.

I desire to make quiet my mind by eliminating all sources of white-noise that threaten to distract and entertain me as I make savage my body by the forging of iron with flesh - resulting in a heaving mass of bone, muscle and sinew - able to withstand and prevail over what ever forces of resistance are thrust upon it. 

Conditioning

30 min walk

Mobility

Limber 11

Saturday, January 16, 2016

6th Cycle: Week 2 Weigh In & Review


Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 217lbs


Conditioning

30 min walk
10 - 40yd sprints

Friday, January 15, 2016

6th Cycle: 2.4

Squats (Max: 235lbs)
WeightReps
165lbs3
190lbs3
210lbs5

Barbell Shrugs

WeightSetsReps
145lbs310

Plate Raises

WeightSetReps
10lbs150
10lbs230
10lbs320

Back Extensions

WeightSetsReps
10lbs5100

Sit Ups

SetsReps
510

Pullups

SetsReps
13
23
32
42
52

Wednesday, January 13, 2016

6th Cycle 2.3

Bench Press (Max: 205lbs)
WeightReps
145lbs3
165lbs3
185lbs7

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
55lbs510

Ez Bar Curls

WeightSetsReps
55lbs310

Farmer's Walks

WeightReps
65lbs2

Conditioning

25 min walk

Tuesday, January 12, 2016

6th Cycle: 2.2

Deadlift (Max: 195lbs)
WeightReps
140lbs3
160lbs3
175lbs10

Dumbbell Reverse Lunges

WeightSetsReps
35lbs55

Leg Curls

WeightSetsReps
100lbs510

Pullups

SetsReps
12
23
32
42
53

Hanging Leg Raises

SetsReps
510

Walking

Time
30 mins

Monday, January 11, 2016

6th Cycle 2.1

Military Press (Max: 145lbs)
WeightReps
100lbs3
115lbs3
130lbs3

Dumbbell Bench Press

WeightSetsReps
45lbs510

Lat Pull Downs

WeightSetsReps
110lbs510

Dips

SetsReps
210

Farmer's Walks

WeightReps
65lbs2

Walking

Time
25 mins

Saturday, January 9, 2016

6th Cycle: Weigh In & Review // 1.4

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 217lbs

Squats (Max: 235lbs)
WeightReps
155lbs5
180lbs5
200lbs10

Plate Raises

WeightSetsReps
10lbs520

Back Extensions

WeightSetsReps
10lbs5100

Sit Ups

SetsReps
510

Pullups

SetsReps
12
23
32
42
52



Friday, January 8, 2016

Why Do You Train?

A man can train to attract women, but men will admire him more if he trains to scare other men. 

-Jack Donovan


Walking 4.4

TimeSpeedIncline
37 mins3.5mph1.5%

Thursday, January 7, 2016

6th Cycle 1.3

Bench Press (Max: 205lbs)
WeightReps
135lbs5
155lbs5
175lbs7

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
55lbs510

Ez Bar Curls

WeightSetsReps
55lbs510

Farmer's Walks

WeightReps
60lbs2

Conditioning

35 min walk

Wednesday, January 6, 2016

New Year Evolution

Our evolution does not begin on a certain day or commence at a given time; nor does it coincide with convenience. It does not concern itself with the opinions of others, nor does it abide by the rules and regulations laid down and thus enforced by societal expectation and social obligation.  
Nature is our only authority; and her laws the only mandate in which our evolutionary process adheres.
Our physical bodies will reap the benefits; as we commit to not only strengthening ourselves through conventional exercise within the gymnasium; but so to as we continuously strive to reestablish our inherent physicality by reforging our bodies and thus fashioning them into savage instruments of primal expression; by working the land, working with the land and working with what ever implements, obstacles and challenges the land - courtesy of nature - provides.

- Mitchell Strength, New Year Evolution 

Conditioning
25 min walk

Hill Sprints
DistanceReps
Vic Park Hill6

Mobility
Limber 11

Tuesday, January 5, 2016

6th Cycle: 1.2

Deadlift (Max: 195lbs)
WeightReps
130lbs5
150lbs5
165lbs10

Dumbbell Lunges

WeightSetsReps
35lbs55

Leg Curls

WeightSetsReps
100lbs510

Hanging Leg Raises

SetsReps
510

Walking

Time
25 mins

Monday, January 4, 2016

6th Cycle: 1.1

Military Press (Max: 145lbs)
WeightReps
95lbs5
110lbs5
125lbs7

Dumbbell Bench Press

WeightSetsReps
45lbs510

Lat Pull Downs

WeightSetsReps
110lbs510

Dips

SetsReps
210

Walking

Time
25 mins

Saturday, January 2, 2016

Then and Now...Still Work to Do

January 2015



January 2016


2015 Year in Review & 2016 Plan

Starting Measurements
Weight - 240lbs
Waist - 47"
Chest - 45.5"
Shoulders - 50.5"
Biceps - 14"
Thighs - 24.5"

Today's Measurements
Weight - 220lbs
Waist - 40.5"
Chest - 44"
Shoulders - 49.5"
Biceps - 14.5"
Thighs - 24.5"
Neck - 16"
Body Fat % - 26.994%

So 2015 was a little disappointing.  I was making pretty good progress in the spring, took a couple months off and got back on track in August or so.  I got down to 212 but haven't been able to get back there yet.  My diet and my conditioning are inconsistent which I think is the largest part to me not hitting my goals.  I am in a better place than I was starting 2015, but not where I want to be.

Honestly, I am not sure if its good or bad if the numbers go up or down or stay the same.  Obviously the waist I want to go down and biceps go up, but chest?  Not sure.  I know I am getting stronger but the fat loss is slower than I'd like.

In 2016, I am going to keep plugging away at the 5/3/1.  I can tell I am getting stronger and I am enjoying going to the gym.  I am going to make more a concerted effort to get in conditioning.  I plan on combining what Jim Wendler and Paul Carter recommend for conditioning.  I am going to start doing 25-45 min morning walks and then have two sessions of sprinting (including hills) a week.  The walking in the mornings before eating should help with the fat loss.  I am also going to make sure I do the Limber 11 daily to help with soreness and overall movement.

Its not a difficult change, but like all habits will take some time to establish and some will power to get to bed at a consistent time that will make it easier to wake up on time to get it in before work.  Getting more sleep consistently should also help with fat loss.  These are all things I've known about for a while, but things I need to do consistently.

Make savage the body.


Conditioning

25 min walk

Mobility

Limber 11

Friday, January 1, 2016

Happy New Years



We're closing in on new years. Twenty-six-fucking-teen.

Another year is almost gone, plenty of you made no progress in 2015. Plenty of you won't make any in 2016.

Hey, I'm not saying that to be a dick. I've written plenty in the past about how I've let years go by without making progress, then waking up one morning and going "holy fuck, I'm not better today physically than I was last...4 years!"

It happens.

Complacency sets in. We go to the gym. We eat "mostly healthy".

Read more of "New Year, New Me: What You Don't Fucking Know" by Paul Carter.


Conditioning

25 min walk