I have goals, which are things I want to focus on at least early on within the year, so will post here too as part of the goal is to remember to keep putting up posts here. I like to make goals for the year and break it down to each month. We'll start for now with the wanted focus for 2018.
Fitness
Deadlift - 315
Squat - 230, then... 250
Bench - BW and 135, not sure which will come first
Push Press, Clean&Jerk, Snatch - 100+
Run a Half-Marathon
Weigh - 120 (first get to 132 weight class, then worry about the rest)
Reading/Writing
Read 18 books
- 3 from Wheel of Time
- 2 nonfiction
Rewrite/Edit Novels
- Boys Read Romance
- North West
- Aeon Fading
Submit to Agents
- BRR
- NW
World Build
- Aeon Fading, Xan, other books in series
- Tattle Tell, Standing Ground, Rogues of Revolution series.
Finish First Draft
- Snow
- List 13
- Under Paper Stars
- In the Horizon He Saw Rain
Youtube/Blog
Make progress on both and post at least once a month. Portion some of the time each week to work on this along with writing, reading and exercise.
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Monday, January 29, 2018
Friday, August 25, 2017
Online Presence Priorities
We all know that we have to prioritize in order to get things done. While some say they don't have time, others of us see it as knowing what things they find more of a priority than others. This also goes for what time we spend online and to which sites we give the most attention to over the weeks.
Clearly, blogging hasn't had my priority thus far this year. Was not my initial intention but it is something I can't deny the fact either. I'm still making fiction and fitness my priority, after work, of course but where I spend online is limited and that's okay.
Question time:
Which website(s) do you use the most?
For me, it has been mostly bodybuilding.com and some with myfitnesspal or sparkpeople. I post in the forums on bodybuilding.com including having my own journal where I put up my lifting sessions and some every day babble. I often read other posts and do comment on occasion as I've made online friends on the site, and the other ones too.
Then there is Youtube. Had a slight setback with the laptop struggles. I have a power cord issue as in, I don't have a working one right now. Have to use someone else's until get my own again. Makes it hard since editing takes time and power. I have videos, just need to put the priority in getting them polished and posted.
Diet is a struggled priority as well, but that's a different topic. ;-)
We all have priorities and that goes for our online presence as well as the every day life elements. It is up to us to decide what needs to come first. Now get to it!
Clearly, blogging hasn't had my priority thus far this year. Was not my initial intention but it is something I can't deny the fact either. I'm still making fiction and fitness my priority, after work, of course but where I spend online is limited and that's okay.
Question time:
Which website(s) do you use the most?
For me, it has been mostly bodybuilding.com and some with myfitnesspal or sparkpeople. I post in the forums on bodybuilding.com including having my own journal where I put up my lifting sessions and some every day babble. I often read other posts and do comment on occasion as I've made online friends on the site, and the other ones too.
Then there is Youtube. Had a slight setback with the laptop struggles. I have a power cord issue as in, I don't have a working one right now. Have to use someone else's until get my own again. Makes it hard since editing takes time and power. I have videos, just need to put the priority in getting them polished and posted.
Diet is a struggled priority as well, but that's a different topic. ;-)
We all have priorities and that goes for our online presence as well as the every day life elements. It is up to us to decide what needs to come first. Now get to it!
Tuesday, July 11, 2017
C4 Preworkout Taste Test
Compilation of my thoughts on the C4 pre-workout products. I posted on bodybuilding.com along with the cellucor web site my thoughts on the products as I was sent a few samples to taste test. I don't use pre workout often, so it was interesting to try them out.
C4 Zero - Pink Lemonade
This one is listed as a tamer pre-workout, or at least that is one way to interpret the description listed on the web site. If you haven't checked out Cellucor, then you should go here: https://cellucor.com/collections/pre...nt=31934263378
I took this one after a work shift, so not in the morning. If I work in the morning then my shift often starts at 7 am and I don't go to the gym beforehand. So, I mixed up the preworkout at work before heading over to the gym that is about a block away (one of the reasons I go to that particular commercial gym).
Flavor: Wow, this is had a kick. Might not be listed as the heavy hitter but the lemonade element really stood out strong. Usually, I consider pink lemonade to be a more sweet than tart approach to lemonade but this one had a bit of a tart kick.
Mixability: A little questionable at first. Could see some little bits spinning around the shaker cup after adding the water and giving it a good shake. But it all worked out once it gave a few moments for things to mix together. The tiny bit of after taste had a little grit from that fact but it was minimal.
Overall, a decent flavor with a little twist. A tad stronger than the orange mango so I'd probably put this one over that but think I like the extreme so far a little more than the zero ones. I got through a decent workout and managed some heavy squatting attempts even after having worked 8 hours on my feet.
Summary
Flavor - 8/10
Mixability - 7/10
Energy - 8/10
C4 Zero - Orange Mango
For the flavor, it had a more prominent orange element to me. Reminded me a little of the orange space drink, which brought up the still unanswered question: Why do they call it that on cupcake wars and not the actual name? They never say Tang. Suspicious.
So, yes, it had a bit of a tang flavor to me, which is pretty good overall. It wasn't overly great and this is another zero so it's listed as being aimed more towards someone wanting a lighter pre-workout. I didn't have a super heavy session when I tried out this one but it worked quite well for giving me enough but didn't give any type of pow. I wasn't high in energy but not low either. Overall, it was a decent workout and decent result with a pretty good taste.
Flavor - 8/10
Mixability - 7/10
Result - 7/10
Good flavor but not near the top for me.
C4 Extreme Cherry Limeade
I picked this flavor as it's one that sounded the best in the moment of deciding and beyond. It was consumed over a week ago before a mid-morning heavy session at the gym. I didn't get up early but at the dame time, it was earlier in lifting for me than normal and it was a day to attempt heavy deadlifts without consuming much beforehand.
The Flavor: Had great flavor. The cherry and lime elements were both present. This one was not the zero, it is ultimate, but even then it's light in the calories. The product has 5 calories per scoop, which is good for those of us doing a cut and needing a boost. I will say that the flavor did have a sweet element that was noticeable right away. The flavor profile was strong and sweet, which is good for me as I'm a fan of sweet for the most part (except maybe watermelon as I do like my sour candy). I consume candy a little too often but that's another story... Either way, I did like this flavor and it is one that I'd consider buying if/when I have funds for a pre-workout.
The Result: It didn't amp me up or anything. I'm low key in general so there isn't much of a chance with me getting all hyped up and I consume caffeine enough to have a certain level of tolerance. However, I did feel a boost that day. It was 1 rep max testing and I managed to get the 1 rep deadlift of 265 lbs, which I was very pleased to finally achieve. It had been a goal the peak cycle before but failed then and doing another attempt after trying during a somewhat failed cut cycle was going to be a challenge. I made it and had energy for work afterwards. The site claims the extreme isn't for the casual lifter but I didn't notice an intense result, just enough of boost to keep me going to get through the workout of the day.
Quick Version:
Flavor - 9/10
Mixability - 9/10
Results - 9/10
I'm a fan of this one.
C4 Extreme - Icy Blue Razz
I wasn't sure about this flavor before trying because most of the time, I'm not a big fan of blue raspberry flavors. It seems weird putting blue and raspberry that gives me this automatic impression of something a little fake. They often have that slightly altered taste, just like how cherry can often have that cough drop flavor/reminder and a couple of others do give off the often artificial taste. So, I went in this one not expecting to have the greatest result in personal opinion over taste.
It was pretty good. I kind of like this one, even more than one of the zero flavors. The extreme has the stronger result since it's geared exactly for that but also, just the flavor had an appeal. It still wasn't like that "oh natural raspberry" but for this one, the result was much better than others I have experienced and way better than the fruit punch pre-workout I had over a year ago. I used it before a simple workout so I didn't really need a huge boost but it wasn't over the top either. None of the pre-workouts were that intense, not from the samples at least. The only eh moment was the last couple of sips on this one and more that had a little grit like I needed to maybe use just a little more water than I had.
Flavor 8/10
Mix 8/10
Result 8/10
C4 Ultimate: Apple Berry
Like many others, I have a similar opinion so this won't come off as much of a surprise. This flavor is good. While I don't know what is exactly different between their different lines of preworkout (original, ripped, extreme, ultimate, etc), when it comes to taste this one is spot on. I can't quite feel the difference between the ultimate and the extreme but did manage to get in a good workout. The day I tried the apple berry, I had upper body and cardio. Not one rep max type but back into things as I started getting ready for my summer prep. It was also a long day since I went out late that night so was good to have energy throughout.
Flavor 9/10
Mixability 8/10
Results 8/10
One of the top flavors for me and if I had funds and really wanted a pre-workout, this is one I'd consider buying. Very soon will have a video up if anyone wants to see me actually try all of the samples. If not, hope the reviews here help and there will be reviews on the site store very soon too. Thanks again to Cellucor for letting us sample their pre-workout.
C4 Zero - Pink Lemonade
This one is listed as a tamer pre-workout, or at least that is one way to interpret the description listed on the web site. If you haven't checked out Cellucor, then you should go here: https://cellucor.com/collections/pre...nt=31934263378
I took this one after a work shift, so not in the morning. If I work in the morning then my shift often starts at 7 am and I don't go to the gym beforehand. So, I mixed up the preworkout at work before heading over to the gym that is about a block away (one of the reasons I go to that particular commercial gym).
Flavor: Wow, this is had a kick. Might not be listed as the heavy hitter but the lemonade element really stood out strong. Usually, I consider pink lemonade to be a more sweet than tart approach to lemonade but this one had a bit of a tart kick.
Mixability: A little questionable at first. Could see some little bits spinning around the shaker cup after adding the water and giving it a good shake. But it all worked out once it gave a few moments for things to mix together. The tiny bit of after taste had a little grit from that fact but it was minimal.
Overall, a decent flavor with a little twist. A tad stronger than the orange mango so I'd probably put this one over that but think I like the extreme so far a little more than the zero ones. I got through a decent workout and managed some heavy squatting attempts even after having worked 8 hours on my feet.
Summary
Flavor - 8/10
Mixability - 7/10
Energy - 8/10
C4 Zero - Orange Mango
For the flavor, it had a more prominent orange element to me. Reminded me a little of the orange space drink, which brought up the still unanswered question: Why do they call it that on cupcake wars and not the actual name? They never say Tang. Suspicious.
So, yes, it had a bit of a tang flavor to me, which is pretty good overall. It wasn't overly great and this is another zero so it's listed as being aimed more towards someone wanting a lighter pre-workout. I didn't have a super heavy session when I tried out this one but it worked quite well for giving me enough but didn't give any type of pow. I wasn't high in energy but not low either. Overall, it was a decent workout and decent result with a pretty good taste.
Flavor - 8/10
Mixability - 7/10
Result - 7/10
Good flavor but not near the top for me.
C4 Extreme Cherry Limeade
I picked this flavor as it's one that sounded the best in the moment of deciding and beyond. It was consumed over a week ago before a mid-morning heavy session at the gym. I didn't get up early but at the dame time, it was earlier in lifting for me than normal and it was a day to attempt heavy deadlifts without consuming much beforehand.
The Flavor: Had great flavor. The cherry and lime elements were both present. This one was not the zero, it is ultimate, but even then it's light in the calories. The product has 5 calories per scoop, which is good for those of us doing a cut and needing a boost. I will say that the flavor did have a sweet element that was noticeable right away. The flavor profile was strong and sweet, which is good for me as I'm a fan of sweet for the most part (except maybe watermelon as I do like my sour candy). I consume candy a little too often but that's another story... Either way, I did like this flavor and it is one that I'd consider buying if/when I have funds for a pre-workout.
The Result: It didn't amp me up or anything. I'm low key in general so there isn't much of a chance with me getting all hyped up and I consume caffeine enough to have a certain level of tolerance. However, I did feel a boost that day. It was 1 rep max testing and I managed to get the 1 rep deadlift of 265 lbs, which I was very pleased to finally achieve. It had been a goal the peak cycle before but failed then and doing another attempt after trying during a somewhat failed cut cycle was going to be a challenge. I made it and had energy for work afterwards. The site claims the extreme isn't for the casual lifter but I didn't notice an intense result, just enough of boost to keep me going to get through the workout of the day.
Quick Version:
Flavor - 9/10
Mixability - 9/10
Results - 9/10
I'm a fan of this one.
C4 Extreme - Icy Blue Razz
I wasn't sure about this flavor before trying because most of the time, I'm not a big fan of blue raspberry flavors. It seems weird putting blue and raspberry that gives me this automatic impression of something a little fake. They often have that slightly altered taste, just like how cherry can often have that cough drop flavor/reminder and a couple of others do give off the often artificial taste. So, I went in this one not expecting to have the greatest result in personal opinion over taste.
It was pretty good. I kind of like this one, even more than one of the zero flavors. The extreme has the stronger result since it's geared exactly for that but also, just the flavor had an appeal. It still wasn't like that "oh natural raspberry" but for this one, the result was much better than others I have experienced and way better than the fruit punch pre-workout I had over a year ago. I used it before a simple workout so I didn't really need a huge boost but it wasn't over the top either. None of the pre-workouts were that intense, not from the samples at least. The only eh moment was the last couple of sips on this one and more that had a little grit like I needed to maybe use just a little more water than I had.
Flavor 8/10
Mix 8/10
Result 8/10
C4 Ultimate: Apple Berry
Like many others, I have a similar opinion so this won't come off as much of a surprise. This flavor is good. While I don't know what is exactly different between their different lines of preworkout (original, ripped, extreme, ultimate, etc), when it comes to taste this one is spot on. I can't quite feel the difference between the ultimate and the extreme but did manage to get in a good workout. The day I tried the apple berry, I had upper body and cardio. Not one rep max type but back into things as I started getting ready for my summer prep. It was also a long day since I went out late that night so was good to have energy throughout.
Flavor 9/10
Mixability 8/10
Results 8/10
One of the top flavors for me and if I had funds and really wanted a pre-workout, this is one I'd consider buying. Very soon will have a video up if anyone wants to see me actually try all of the samples. If not, hope the reviews here help and there will be reviews on the site store very soon too. Thanks again to Cellucor for letting us sample their pre-workout.
Monday, April 3, 2017
List 13 Update and Retro April
We are over 4 weeks into the 13 week challenge, so it's time for an update. So far things are making good progress but have quite a bit to get done in order to reach my goals.
I've made some progress on the novel. List 13 has about 10,000 words so far and I'm finishing up chapter 5. I've been studying for the PTCE and can cross it off the list but need to study more. Made it through the class sponsored by work. I read the book from class but haven't finished a fiction book yet. However, for sure I can cross off the new intro for my youtube channel.
Weight wise, I started the month at 135-136. Ended the month at 131-132, though today's weight was 133.4 as body weight tends to fluctuate. Plus hormones are involved right now. Still, making progress and that's what we're hoping to see.
Measurements
I didn't take my measurements until the 18th of March, so this is more of a two week update on those than anything else but since I'm doing the month log for SizeSlim, I'll measure every two weeks just to get more than one point for that forum posting. I'm not pulling the measuring tape very tight and I do measure two areas on the stomach since I have a dip in my stomach.
2-18-17
hips - 38
waist (smallest) - 36
waist (upper) - 38
chest (over bust) - 35
chest (under bust) - 33
thigh - 22
bicep - 12
wrist - 6
neck - 13
weight - 135.4
3-3-17
hips - 38
waist (smallest) - 36
waist (upper) - 37.5
chest (over bust) - 34.5
chest (under bust) - 32.5
thigh - 21.5
bicep - 11
neck - 13
wrist - 6
weight - 133.4
I was provided a bottle of a weight loss supplement from SizeSlim to log over on bodybuilding.com. The disclaimer is I don't normally take a diet supplement nor do I think anyone needs that in order to lose weight. Supplements are extra and one can reach their goals without taking a pill. Still, I'm going to give this a try to see about the claims of appetite suppressing, mood enhancement and focus.
Company site: https://sizeslim.com
My supplement log: https://forum.bodybuilding.com/showthread.php?t=173803371
I also got to taste test some protein cookies. Triple chocolate by Muscletech. They are pretty good. Not quite a replacement for Lenny and Larry cookies for me as the Muscletech ones are whey based and the other brand are vegan. Still, a nice treat that includes a little protein too and very chocolately tasting.
Muscletech link: http://www.muscletech.com
Retro April
One thing I forgot to mention in my youtube video was that for the month of April I'm doing a sort of throwback, retro, childhood type of month. Let's call it Retro April, just to give it some type of "creative" name.
TV shows to watch: Rugrats, Doug, Care Bears and many more. I also am going to watch some Anime shows that aren't from my childhood but still, enjoyable. Going to check out some new ones too. Also going to watch Disney movies like Mulan. I want to go see the new Power Ranger movie too as I used to play that when I was in elementary school. I rarely get to go out so will be nice if I can find a reasonable priced theater to see the movie in, even if I go alone.
Full day of eating is a possibility in the works too for the nostalgia month.. Maybe include a lunchable. Definitely need to find some gushers or fruit roll ups, something along those lines, or all of them. mmm fruit snacks!
Summary: Work in progress on List 13 and plenty to come. Diet log started and more taste tests to come. Check out the videos over on my youtube channel for more.
Fiction and Fitness Youtube Channel
What are your favorite shows from your childhood?
What was your favorite food/snack?
I've made some progress on the novel. List 13 has about 10,000 words so far and I'm finishing up chapter 5. I've been studying for the PTCE and can cross it off the list but need to study more. Made it through the class sponsored by work. I read the book from class but haven't finished a fiction book yet. However, for sure I can cross off the new intro for my youtube channel.
Weight wise, I started the month at 135-136. Ended the month at 131-132, though today's weight was 133.4 as body weight tends to fluctuate. Plus hormones are involved right now. Still, making progress and that's what we're hoping to see.
Measurements
I didn't take my measurements until the 18th of March, so this is more of a two week update on those than anything else but since I'm doing the month log for SizeSlim, I'll measure every two weeks just to get more than one point for that forum posting. I'm not pulling the measuring tape very tight and I do measure two areas on the stomach since I have a dip in my stomach.
2-18-17
hips - 38
waist (smallest) - 36
waist (upper) - 38
chest (over bust) - 35
chest (under bust) - 33
thigh - 22
bicep - 12
wrist - 6
neck - 13
weight - 135.4
3-3-17
hips - 38
waist (smallest) - 36
waist (upper) - 37.5
chest (over bust) - 34.5
chest (under bust) - 32.5
thigh - 21.5
bicep - 11
neck - 13
wrist - 6
weight - 133.4
I was provided a bottle of a weight loss supplement from SizeSlim to log over on bodybuilding.com. The disclaimer is I don't normally take a diet supplement nor do I think anyone needs that in order to lose weight. Supplements are extra and one can reach their goals without taking a pill. Still, I'm going to give this a try to see about the claims of appetite suppressing, mood enhancement and focus.
New Product: SizeSlim
Company site: https://sizeslim.com
My supplement log: https://forum.bodybuilding.com/showthread.php?t=173803371
I also got to taste test some protein cookies. Triple chocolate by Muscletech. They are pretty good. Not quite a replacement for Lenny and Larry cookies for me as the Muscletech ones are whey based and the other brand are vegan. Still, a nice treat that includes a little protein too and very chocolately tasting.
Muscletech link: http://www.muscletech.com
Retro April
One thing I forgot to mention in my youtube video was that for the month of April I'm doing a sort of throwback, retro, childhood type of month. Let's call it Retro April, just to give it some type of "creative" name.
TV shows to watch: Rugrats, Doug, Care Bears and many more. I also am going to watch some Anime shows that aren't from my childhood but still, enjoyable. Going to check out some new ones too. Also going to watch Disney movies like Mulan. I want to go see the new Power Ranger movie too as I used to play that when I was in elementary school. I rarely get to go out so will be nice if I can find a reasonable priced theater to see the movie in, even if I go alone.
Full day of eating is a possibility in the works too for the nostalgia month.. Maybe include a lunchable. Definitely need to find some gushers or fruit roll ups, something along those lines, or all of them. mmm fruit snacks!
Summary: Work in progress on List 13 and plenty to come. Diet log started and more taste tests to come. Check out the videos over on my youtube channel for more.
Fiction and Fitness Youtube Channel
What are your favorite shows from your childhood?
What was your favorite food/snack?
Thursday, January 26, 2017
Exercise for Cancer Patients by Virgil Anderson
Welcome to the blog and this post is a special one. We have a guest blog by Virgil Anderson who has some insight on how exercise can be helpful for people who are battling various forms of cancer. Thank you to Virgil for offering this article to my blog and I hope everyone can learn from the information offered.
Should Cancer Patients Be Exercising?
Being sick means you need rest, right? Yes, rest is important, but researchers are finding more evidence all the time that everyone, including people fighting a difficult cancer like mesothelioma, can benefit from physical activity. A cancer patient may not be training to run a marathon, but guided workouts with limitations in mind can provide a whole range of benefits.
Exercise Boosts Energy and Beats Fatigue
One very important reason to include exercise as a component of overall wellness is to battle fatigue. Cancer patients are vulnerable to severe fatigue that makes it challenging even to get out of bed in the morning. While exercise may be the last thing on a patient’s mind, getting in some physical activity can help reduce this fatigue and provide a surge of energy. In fact, in some studies, cancer patients exercising regularly experienced up to 50 percent less fatigue than patients not exercising.
Cancer Patients who Exercise Have Longer Life Expectancies
As with healthy people who work out regularly and are physically fit, cancer patients can benefit from exercise by increasing their lifespans. One study found that breast cancer patients who worked out for at least two and a half hours per week were at a 67 percent lower risk of dying than similar patients who did not exercise. Other studies have found similar results and found that exercise also helps reduce the risk of a recurrence of cancer after remission.
Physical Activity Boost Mood
Cancer patients are understandably susceptible to depression, anxiety, stress, and other negative emotions, which can become overwhelming and difficult to live with. Exercise has long been known to have a positive effect on mood, reducing feelings of anxiety, depression, and stress, and helping people to feel more relaxed. Cancer patients can use exercise to help mitigate these negative feelings and as a healthful way to cope with them.
Exercise Helps Maintain Fitness and Weight
Regular physical activity keeps bodies strong and helps people maintain good cardiovascular fitness, while also helping people stick with a healthy weight. For cancer patients all of these are especially important. Being sick with cancer can cause fitness and muscles to deteriorate. Some patients may even gain weight. Regular exercise can help reduce the loss of fitness or build more strength, which in turn helps patients recover better. Maintaining a healthy weight has health benefits, but also helps cancer patients feel better about their bodies.
Exercise is not something to be taken lightly for someone living with cancer. If you have cancer, talk to your doctor before trying an exercise routine. You need to know what your limitations are. Once you do get started with fitness, consider working with a trainer who can help you meet your goals, safely.
Getting in physical activity is now recommended for most cancer patients as a way to improve overall health, to increase mobility, to boost mood, to fight fatigue, and to generally feel better about living with this illness. Fitness is important for everyone, but thanks to research we now know just how crucial it is for those of us living with cancer.
- Virgil Anderson
Should Cancer Patients Be Exercising?
Being sick means you need rest, right? Yes, rest is important, but researchers are finding more evidence all the time that everyone, including people fighting a difficult cancer like mesothelioma, can benefit from physical activity. A cancer patient may not be training to run a marathon, but guided workouts with limitations in mind can provide a whole range of benefits.
Exercise Boosts Energy and Beats Fatigue
One very important reason to include exercise as a component of overall wellness is to battle fatigue. Cancer patients are vulnerable to severe fatigue that makes it challenging even to get out of bed in the morning. While exercise may be the last thing on a patient’s mind, getting in some physical activity can help reduce this fatigue and provide a surge of energy. In fact, in some studies, cancer patients exercising regularly experienced up to 50 percent less fatigue than patients not exercising.
Cancer Patients who Exercise Have Longer Life Expectancies
As with healthy people who work out regularly and are physically fit, cancer patients can benefit from exercise by increasing their lifespans. One study found that breast cancer patients who worked out for at least two and a half hours per week were at a 67 percent lower risk of dying than similar patients who did not exercise. Other studies have found similar results and found that exercise also helps reduce the risk of a recurrence of cancer after remission.
Physical Activity Boost Mood
Cancer patients are understandably susceptible to depression, anxiety, stress, and other negative emotions, which can become overwhelming and difficult to live with. Exercise has long been known to have a positive effect on mood, reducing feelings of anxiety, depression, and stress, and helping people to feel more relaxed. Cancer patients can use exercise to help mitigate these negative feelings and as a healthful way to cope with them.
Exercise Helps Maintain Fitness and Weight
Regular physical activity keeps bodies strong and helps people maintain good cardiovascular fitness, while also helping people stick with a healthy weight. For cancer patients all of these are especially important. Being sick with cancer can cause fitness and muscles to deteriorate. Some patients may even gain weight. Regular exercise can help reduce the loss of fitness or build more strength, which in turn helps patients recover better. Maintaining a healthy weight has health benefits, but also helps cancer patients feel better about their bodies.
Exercise is not something to be taken lightly for someone living with cancer. If you have cancer, talk to your doctor before trying an exercise routine. You need to know what your limitations are. Once you do get started with fitness, consider working with a trainer who can help you meet your goals, safely.
Getting in physical activity is now recommended for most cancer patients as a way to improve overall health, to increase mobility, to boost mood, to fight fatigue, and to generally feel better about living with this illness. Fitness is important for everyone, but thanks to research we now know just how crucial it is for those of us living with cancer.
- Virgil Anderson
Saturday, December 17, 2016
The Push Press
That is right, we're talking upper body and an overhead lift known as the push press. When it comes to some of the basic lifts, the press is often a difficult one to increase on and the form is definitely important. Even when I was doing the 5x5 of Stronglifts, which uses the strict/military press, both males and females would often question how to get stronger on that lift in particular because many stall on the press. With the push press, using the legs is an added bonus allowing for a little more weight to get lifted.
The Lift
A weight training exercise for the anterior head of the deltoid (shoulder). The push press is similar to the military press; however, the movement is started by a 'push' from the legs. This begins the momentum of the movement, the weight is then slowly lowered back to the shoulders.
Equipment: (options vary)
Barbell
Dumbell
Barrel (maybe, lol)
Essentially you need something that can be held and put overhead. On occasion at work I have to almost push press totes full of products to stack as I'm short and most get stacked taller than me.
To see and learn how to do the lift, check out the links posted below. While some might refer to this lift as a "cheat" there are plenty who can list the reasons for the lift beyond just trying to get up a little more weight.
Some links:
http://www.bodybuilding.com/exercises/detail/view/name/push-press
https://www.t-nation.com/training/the-push-press
https://www.youtube.com/watch?v=fFY7CGKjGNM
http://www.muscleandfitness.com/workouts/leg-exercises/videos/barbell-push-press
For fun, I took part in a push press challenge over on the forums at Bodybuilding.com. It was fun and I even placed 2nd out of the females in the 132 weight class. And this time it wasn't 2nd out of 2 like the bench press challenge.
https://www.youtube.com/watch?v=PPac1_IQdKI
That is all for this lift. While it's not quite as fun as say, the deadlift, it's still one I enjoy even if it's one I can lift the least amount overall. One day I'll get 100 lb overhead, one day.
What do you think of the push press?
How much can you lift overhead?
The Lift
A weight training exercise for the anterior head of the deltoid (shoulder). The push press is similar to the military press; however, the movement is started by a 'push' from the legs. This begins the momentum of the movement, the weight is then slowly lowered back to the shoulders.
Equipment: (options vary)
Barbell
Dumbell
Barrel (maybe, lol)
Essentially you need something that can be held and put overhead. On occasion at work I have to almost push press totes full of products to stack as I'm short and most get stacked taller than me.
To see and learn how to do the lift, check out the links posted below. While some might refer to this lift as a "cheat" there are plenty who can list the reasons for the lift beyond just trying to get up a little more weight.
Some links:
http://www.bodybuilding.com/exercises/detail/view/name/push-press
https://www.t-nation.com/training/the-push-press
https://www.youtube.com/watch?v=fFY7CGKjGNM
http://www.muscleandfitness.com/workouts/leg-exercises/videos/barbell-push-press
For fun, I took part in a push press challenge over on the forums at Bodybuilding.com. It was fun and I even placed 2nd out of the females in the 132 weight class. And this time it wasn't 2nd out of 2 like the bench press challenge.
https://www.youtube.com/watch?v=PPac1_IQdKI
That is all for this lift. While it's not quite as fun as say, the deadlift, it's still one I enjoy even if it's one I can lift the least amount overall. One day I'll get 100 lb overhead, one day.
What do you think of the push press?
How much can you lift overhead?
Saturday, October 29, 2016
Motivation and Priorities Q&A from WDC part 1
I posted an item on writing.com in order to get questions for a Q&A Youtube video with a focus in particular on writing. I'm also posting here in the blog to put those answers down in longhand form along with my video rambles. Granted, the questions were a while ago but hoping to play catch up and hey, this means I need to post more often. This first post deals more with motivation and connecting fitness with writing.
Question posted by jiminicritic: Keeping physically fit is obviously important, but at what point does it interfere with one's writing? How do you stop from overdoing it?
Answer: This will depend on the individual, like many other things in life. Honestly, it can interfere with writing in that one can't always do everything at the same time. When it comes to getting things done, some will get priority over others. At times, writing had more of a priority. I will admit that the year of focusing on weight loss and starting to lift did meant that I wrote much less. For NaNoWriMo 2015, I only got about 30,000 words. I finished the first draft recently, which is a plus considering sometimes it takes me years to finally get the draft done even if I hit the magic 50k number during NaNo. Plus, the novel was YA contemporary so the first draft wasn't going to get to any crazy numbers, unlike the fantasy one I have.
As for what point is it an interference? That I can't pinpoint. One of the good parts of being unpublished is it's not like I'm missing deadlines or anything. And to be honest, I feel in some ways the thing that interferes both my writing and fitness goals both is the thing I have to do: work. Having to make money to pay bills unfortunately takes priority over writing and lifting because those can't quite help with rent or student loans at this point in time.
Overdoing it can be a challenge for some people in any given venue. For me it's often a one thing gets big focus and others lay awaiting for a little then the tides shift. It's the same with novels. NaNoWriMo gives me a chance to focus on one single novel (or two) for a month and that is a big main focus in November, so a couple of other things go to the side. It can feel like overdoing it when doing things like writing over 100,000 in a month but then things shift again. Fitness was a big focus and I still have my cycles where it's more of a forefront and other times where it's on the side.
Though have to be careful not to go overdo it to the point of injury. Have to be cautious when doing things like training for powerlifting. I've done it mostly when trying to lose weight, which means a calorie deficit and that can sap some of the energy as food does equal energy.
Question posted by Octobersun: How do you motivate yourself to train regularly?
Answer: The main method of staying motivated to train on a regular basis was that I found something I enjoyed. If I tried to force myself to do something I'm not as fond of, like say I decided to do spinning as I didn't enjoy that when I tried it, then I'd struggle to keep going. Even with running where it's a challenge and not what I thought I'd like, it gives me the chance to create music playlists and was a good time for thinking of novels and other things. Weightlifting, I had enjoyed in the past. My first time was with bench press and a few machines back in high school when I competed in track where I was doing throwing, which involved lifting as part of the training. While I hadn't done deadlifts, it was interesting to try the other lifts and I quickly found I liked the challenge. And it gave me something to focus on besides the scale while trying to lose weight. Plus, I also have goals which helps with the focus. Getting ready for a meet or a long distance run, that helps push me to keep going even on the days when I might want to just stay home.
Question by Ruwth: How has your weightlifting experience impacted your writing?
Answer: I don't think that weightlifting has impacted my writing much except maybe it distracted me from writing. Now, when I'm not at work, a few hours a week are spent in the gym instead of at the computer. Health wise, it's probably for the better though. However, it does help at time with ideas and doing physical activities can help when writing more action type elements in a story. Granted I can't do magic or anything but I know how some things feel and can expand from there when I'm writing what a character is going through in certain scenes. I also have a romance story that is between a long distance runner and a body builder, which is inspired a little by the anti-cardio weightlifters and the runners who don't do weight training. So, it has both helped and hindered my writing a little but for the most part is a separate entity in my life.
Youtube link: https://youtu.be/zHONFtGbDP4
Question posted by jiminicritic: Keeping physically fit is obviously important, but at what point does it interfere with one's writing? How do you stop from overdoing it?
Answer: This will depend on the individual, like many other things in life. Honestly, it can interfere with writing in that one can't always do everything at the same time. When it comes to getting things done, some will get priority over others. At times, writing had more of a priority. I will admit that the year of focusing on weight loss and starting to lift did meant that I wrote much less. For NaNoWriMo 2015, I only got about 30,000 words. I finished the first draft recently, which is a plus considering sometimes it takes me years to finally get the draft done even if I hit the magic 50k number during NaNo. Plus, the novel was YA contemporary so the first draft wasn't going to get to any crazy numbers, unlike the fantasy one I have.
As for what point is it an interference? That I can't pinpoint. One of the good parts of being unpublished is it's not like I'm missing deadlines or anything. And to be honest, I feel in some ways the thing that interferes both my writing and fitness goals both is the thing I have to do: work. Having to make money to pay bills unfortunately takes priority over writing and lifting because those can't quite help with rent or student loans at this point in time.
Overdoing it can be a challenge for some people in any given venue. For me it's often a one thing gets big focus and others lay awaiting for a little then the tides shift. It's the same with novels. NaNoWriMo gives me a chance to focus on one single novel (or two) for a month and that is a big main focus in November, so a couple of other things go to the side. It can feel like overdoing it when doing things like writing over 100,000 in a month but then things shift again. Fitness was a big focus and I still have my cycles where it's more of a forefront and other times where it's on the side.
Though have to be careful not to go overdo it to the point of injury. Have to be cautious when doing things like training for powerlifting. I've done it mostly when trying to lose weight, which means a calorie deficit and that can sap some of the energy as food does equal energy.
Question posted by Octobersun: How do you motivate yourself to train regularly?
Answer: The main method of staying motivated to train on a regular basis was that I found something I enjoyed. If I tried to force myself to do something I'm not as fond of, like say I decided to do spinning as I didn't enjoy that when I tried it, then I'd struggle to keep going. Even with running where it's a challenge and not what I thought I'd like, it gives me the chance to create music playlists and was a good time for thinking of novels and other things. Weightlifting, I had enjoyed in the past. My first time was with bench press and a few machines back in high school when I competed in track where I was doing throwing, which involved lifting as part of the training. While I hadn't done deadlifts, it was interesting to try the other lifts and I quickly found I liked the challenge. And it gave me something to focus on besides the scale while trying to lose weight. Plus, I also have goals which helps with the focus. Getting ready for a meet or a long distance run, that helps push me to keep going even on the days when I might want to just stay home.
Question by Ruwth: How has your weightlifting experience impacted your writing?
Answer: I don't think that weightlifting has impacted my writing much except maybe it distracted me from writing. Now, when I'm not at work, a few hours a week are spent in the gym instead of at the computer. Health wise, it's probably for the better though. However, it does help at time with ideas and doing physical activities can help when writing more action type elements in a story. Granted I can't do magic or anything but I know how some things feel and can expand from there when I'm writing what a character is going through in certain scenes. I also have a romance story that is between a long distance runner and a body builder, which is inspired a little by the anti-cardio weightlifters and the runners who don't do weight training. So, it has both helped and hindered my writing a little but for the most part is a separate entity in my life.
Youtube link: https://youtu.be/zHONFtGbDP4
Wednesday, May 18, 2016
First Powerlifting Meet and Youtube
At long last, the blog post about the experience I had at my first powerlifting meet. I took part in Elite Spring Challenge within the APA-WPA federation. It was held in Oregon and was a qualifier competition for another meet that will be held in October. Here is the video I put together with the lifts someone was nice enough to film for me along with the details of my experience at my very first and definitely not last powerlifting meet.
Had a great first meet experience. Another lifter offer to have her friend film me too and email it to me, so that was super nice because I had no one (friends or family) there with me. I didn't get all 3 attempts on all of the lifts but overall am pleased with how it went. Considering making notes on kg during training instead of just lbs to practice cause that conversion was a little rough at times when making decisions on my next attempts, maybe.
Squat - 3 white lights on the first two but failed on near 210, started to lean forward when trying to grind it out but that's okay. Got 198 on second attempt and all of my attempts were kinda slow, so things to work on.
Bench - First attempt 3 white lights, 1 red on second (not sure reason but eh, still counted) and failed the attempt at close to 125 (pesky conversions). That pause is just too long for me at that weight for now. 115 was my second attempt so that's still my max for good reps though I've done 125 touch and go.
Deadlift - Got all three attempts with just 1 red light on one attempt. I ended up going for a little more than planned on the third attempt as the second went well and trying to pick a decent weight with the conversion. Managed around 248. Not quite at goal of 2 times body weight but getting closer.
For a half minute or so, held a total record, which was kind of fun in the moment as he announced when your attempt was for a record before the lift.
Results, I don't remember the exact kg total but around 560ish lbs. Ended up placing second in the open division for the 132 weight class. This meet was also a qualifier for a "world" meet that is held in the same location in October. So, I'm qualified to compete in that one and can focus my training in preparation for APA-WPA World. Maybe I can get my total to above 600 if I get those last attempts worked out in bench, squat (okay, increase a little on both) and get over 2xbw deadlift. #goals
Really enjoyed the meet. Everyone is nice and encouraging. I had a good time, lots of nerves and energy and can't wait to compete again.
My Youtube Channel
Aside from the video of my lift and a couple lifts I'd put up for a little competition on bodybuilding.com, there are other videos along with future plans. I decided to start my own youtube channel in connection with the topics of this blog.
Fiction & Fitness Youtube Channel
The channel will have similar topics as the blog with a little more emphasis on the fitness than writing as it's a little easier to show video of lifting and food compared to the writing side. There will be writing ones too though, I can guarantee that. I have many plans in how to use topics for the video along with the longer worded stuff for here on the blog. It is a little weird filming myself and hearing my voice on the videos because you sound so very different in your head compared to recordings. Taking time to get used to it but should be more consistent with content as I learn programs, editing and get to posting different videos and blogs.
Coming soon: LA, Music Festival and Novel Updates.
Had a great first meet experience. Another lifter offer to have her friend film me too and email it to me, so that was super nice because I had no one (friends or family) there with me. I didn't get all 3 attempts on all of the lifts but overall am pleased with how it went. Considering making notes on kg during training instead of just lbs to practice cause that conversion was a little rough at times when making decisions on my next attempts, maybe.
Squat - 3 white lights on the first two but failed on near 210, started to lean forward when trying to grind it out but that's okay. Got 198 on second attempt and all of my attempts were kinda slow, so things to work on.
Bench - First attempt 3 white lights, 1 red on second (not sure reason but eh, still counted) and failed the attempt at close to 125 (pesky conversions). That pause is just too long for me at that weight for now. 115 was my second attempt so that's still my max for good reps though I've done 125 touch and go.
Deadlift - Got all three attempts with just 1 red light on one attempt. I ended up going for a little more than planned on the third attempt as the second went well and trying to pick a decent weight with the conversion. Managed around 248. Not quite at goal of 2 times body weight but getting closer.
For a half minute or so, held a total record, which was kind of fun in the moment as he announced when your attempt was for a record before the lift.
Results, I don't remember the exact kg total but around 560ish lbs. Ended up placing second in the open division for the 132 weight class. This meet was also a qualifier for a "world" meet that is held in the same location in October. So, I'm qualified to compete in that one and can focus my training in preparation for APA-WPA World. Maybe I can get my total to above 600 if I get those last attempts worked out in bench, squat (okay, increase a little on both) and get over 2xbw deadlift. #goals
Really enjoyed the meet. Everyone is nice and encouraging. I had a good time, lots of nerves and energy and can't wait to compete again.
My Youtube Channel
Aside from the video of my lift and a couple lifts I'd put up for a little competition on bodybuilding.com, there are other videos along with future plans. I decided to start my own youtube channel in connection with the topics of this blog.
Fiction & Fitness Youtube Channel
The channel will have similar topics as the blog with a little more emphasis on the fitness than writing as it's a little easier to show video of lifting and food compared to the writing side. There will be writing ones too though, I can guarantee that. I have many plans in how to use topics for the video along with the longer worded stuff for here on the blog. It is a little weird filming myself and hearing my voice on the videos because you sound so very different in your head compared to recordings. Taking time to get used to it but should be more consistent with content as I learn programs, editing and get to posting different videos and blogs.
Coming soon: LA, Music Festival and Novel Updates.
Friday, April 15, 2016
The SMFPA Chapters 7, 8 and 9
Last of the meet prep, or at least the gym time. One thing left after this and that is the competition. Things went pretty well except for getting a cold. It hit me hard for a couple of days then had the lingering parts for a while. Going low calorie is not my recommendation when recovering from a cold, even if you don't feel like eating, but sometimes it just has to be done that way. Been tired and had some rough moments with the cardio but overall, things went well. Can't wait to see the results this weekend.
Chapter 7
OHP
OHP 2x10 @ 45, 1x6 @ 65, 3x5 @ 80 - tough but managed
pull-ups 3x1.5, chin-ups 1x3
tricep push down 4x10 @ 80
cable bicep curl 1x1 @ 80 for fun then 3x10 @ 50
pallof press 3x10 @ 40
30 minutes on elliptical watching Chopped on Food Network
Trying to get a little extra cardio in on a regular basis but nothing crazy. Usually just 20 or 30 minutes. Have the next two days off so can update more soon. Plus tomorrow is squat and going to try it in singlet.
Squat
warm up on elliptical for 10 minutes
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x3 @ 185 with belt
working sets with belt 3x1 @ 200 (1 & 3 were grindy)
sumo deadlift 1x6 @ 135, 1x5 @ 170 and 3x5 @ 195
20 minutes on elliptical but didn't care for the show on Food Network
Bench
Bench 2x8 @ 45, 1x6 @ 75, 1x5 @ 95 and 3x1 @ 120
db bench press 4x4 @ 40
bent over row 4x6 @ 90
cable tricep pushdown 3x10 @ 80
cable bicep curl 3x10 @ 60
That is all. Skipped cardio as it was late and needed to do a thing before bed for the 250k challenge that ends today. Was very pleased that 120 went well as I didn't fail or anything on it. One more weekend of lifting then it's rest until the meet. Getting closer, so quick and slow at the same time.
Deadlift
low bar squat 2x10 @ 45, 1x8 @ 95, 3x6 @ 135
Deadlift 1x6 @ 135, 1x3 @ 185, 1x3 @ 205 and 3x1 @ 230
I also forgot my belt and didn't use my straps making this a minor PR on deadlift since my max without straps was 225. I have done 235 with straps for 2 reps and the belt is still new to the mix. Was happy with the performance even though it was slow, especially that last rep.
Did slow cardio on elliptical just cause and watched Cutthroat kitchen but by the end felt very blah. I would sleep all day but I still have 2 work days, then I will have my two days off.
Chapter 8
Squat
Squat 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x3 @ 185 and 1x1 @ 200
185 and 200 were with belt
overload @ 280 for about 12 count though didn't step back after unracking cause wow was it heavy
Then just 35 minutes on the elliptical to watch food network.
Bench and Deadlift
bench 2x10 @ 45, 1x8 @ 75, 1x5 @ 95, 1x1 @ 105 and 1x1 @ 115
-this went pretty well, just feeling out cause upper strength is slow back after cold
deadlift 1x6 @ 135, 1x5 @ 185, 1x1 @ 230 and well that's all cause failed 240
-tried to follow plan but couldn't get 2 @ 230 but tried 240 anyways. I was slow off the floor on 230, which was unusual too. 240 went a couple inches and no more.
Body Weight: 131.8
Chapter 9
First Attempts
warm up for squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135
Squats 3x1 @ 185 with belt
warm up for bench - 1x10 @ 45, 1x8 @ 75, 1x5 @ 95
Bench 3x1 @ 105
warm up for deadlift - 1x6 @ 135, 1x5 @ 185
Deadlift 3x1 @ 225 with belt
Imagined the cues on them all. Still a little nervous about that and all of the details that will be different, like the number of people around. Wish I had family or something nearby so that I didn't have to do the whole event alone. I would like to get video but that may not be plausible since no one is going with me. Will have to wait and see.
Watching the weight on the scale as need to be at 132 or less for the weigh in, which is Saturday. Last step on the scale was at 130.4, so should do just fine. Then will be food and the fun. Can't wait to see how my numbers go at the meet. Hopefully this slow cold recovery doesn't affect my strength too much but will have to wait and find out on the big day.
Chapter 7
OHP
OHP 2x10 @ 45, 1x6 @ 65, 3x5 @ 80 - tough but managed
pull-ups 3x1.5, chin-ups 1x3
tricep push down 4x10 @ 80
cable bicep curl 1x1 @ 80 for fun then 3x10 @ 50
pallof press 3x10 @ 40
30 minutes on elliptical watching Chopped on Food Network
Trying to get a little extra cardio in on a regular basis but nothing crazy. Usually just 20 or 30 minutes. Have the next two days off so can update more soon. Plus tomorrow is squat and going to try it in singlet.
Squat
warm up on elliptical for 10 minutes
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x3 @ 185 with belt
working sets with belt 3x1 @ 200 (1 & 3 were grindy)
sumo deadlift 1x6 @ 135, 1x5 @ 170 and 3x5 @ 195
20 minutes on elliptical but didn't care for the show on Food Network
Bench
Bench 2x8 @ 45, 1x6 @ 75, 1x5 @ 95 and 3x1 @ 120
db bench press 4x4 @ 40
bent over row 4x6 @ 90
cable tricep pushdown 3x10 @ 80
cable bicep curl 3x10 @ 60
That is all. Skipped cardio as it was late and needed to do a thing before bed for the 250k challenge that ends today. Was very pleased that 120 went well as I didn't fail or anything on it. One more weekend of lifting then it's rest until the meet. Getting closer, so quick and slow at the same time.
Deadlift
low bar squat 2x10 @ 45, 1x8 @ 95, 3x6 @ 135
Deadlift 1x6 @ 135, 1x3 @ 185, 1x3 @ 205 and 3x1 @ 230
I also forgot my belt and didn't use my straps making this a minor PR on deadlift since my max without straps was 225. I have done 235 with straps for 2 reps and the belt is still new to the mix. Was happy with the performance even though it was slow, especially that last rep.
Did slow cardio on elliptical just cause and watched Cutthroat kitchen but by the end felt very blah. I would sleep all day but I still have 2 work days, then I will have my two days off.
Chapter 8
Squat
Squat 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x3 @ 185 and 1x1 @ 200
185 and 200 were with belt
overload @ 280 for about 12 count though didn't step back after unracking cause wow was it heavy
Then just 35 minutes on the elliptical to watch food network.
Bench and Deadlift
bench 2x10 @ 45, 1x8 @ 75, 1x5 @ 95, 1x1 @ 105 and 1x1 @ 115
-this went pretty well, just feeling out cause upper strength is slow back after cold
deadlift 1x6 @ 135, 1x5 @ 185, 1x1 @ 230 and well that's all cause failed 240
-tried to follow plan but couldn't get 2 @ 230 but tried 240 anyways. I was slow off the floor on 230, which was unusual too. 240 went a couple inches and no more.
Body Weight: 131.8
Chapter 9
First Attempts
warm up for squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135
Squats 3x1 @ 185 with belt
warm up for bench - 1x10 @ 45, 1x8 @ 75, 1x5 @ 95
Bench 3x1 @ 105
warm up for deadlift - 1x6 @ 135, 1x5 @ 185
Deadlift 3x1 @ 225 with belt
Imagined the cues on them all. Still a little nervous about that and all of the details that will be different, like the number of people around. Wish I had family or something nearby so that I didn't have to do the whole event alone. I would like to get video but that may not be plausible since no one is going with me. Will have to wait and see.
Watching the weight on the scale as need to be at 132 or less for the weigh in, which is Saturday. Last step on the scale was at 130.4, so should do just fine. Then will be food and the fun. Can't wait to see how my numbers go at the meet. Hopefully this slow cold recovery doesn't affect my strength too much but will have to wait and find out on the big day.
Thursday, April 14, 2016
The SMFPA Chapters 5 and 6
Got behind again but here is the update from weeks ago back when I did the weeks 5 and 6. Weeks 7, 8 and 9 will be combined and next as weeks 8 and 9 weren't much. Spoiler, I got a cold during that time which didn't help. Anyways, the meet is this weekend. I'm lifting Sunday on April 17th 2016.
Chapter 5
OHP
Did a light warm up on the elliptical since I don't work today. Followed by band pulls between warm up sets of OHP using my yellow resistance band.
OHP 2x10 @ 45, 1x6 @ 65 and 4x3 @ 80
pull ups 3x2ish, almost two per set. I can see above the bar but not get my chin there
chin ups 1x3, getting closer to 4
tricep pushdown 4x8 @ 80
incline bench on smith machine 3x5 @ 50 - just the weights counted and tried it out for fun
pendlay rows with straps 3x5 @ 100
Jogged 30 minutes on treadmill while watching Food Network.
Squat
warmup squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x5 @ 155
Squats 2x4 @ 170 (one without belt) 2x3 @ 180 - rest with belt and slow
overload 240 for 15 count - Freakin' heavy
pause squats 1x4 @ 120 and 1x3 @ 130 all with 8 count
sumo deadlift 1x6 @ 135 and 3x5 @ 190
Bench
Yep, today was bench and I failed on my last set. It wasn't so bad as I've failed before at 115 and once on incline bench, which was far more awkward and at a lighter weight. Had to roll of shame it but got it handled well enough. There was one guy there, in the squat rack, and he did actually ask if I was okay. Though he also made a comment about how I should get someone to spot me and such. He later failed on squats and ended up having the safeties a little low (not the best time to discover that factor) but didn't respond when I just asked if he was okay. Do hope he didn't hurt anything cause that would suck. He left after squatting and I finished up my accessories in the empty gym.
band pulls warm up 3x10
Bench warm up 2x10 @ 45, 1x8 @ 70, 1x6 @ 95
working set 2x4 @ 105, 1x3 and 1x2 @ 110 (last rep failed)
pull ups 3x1.5 and chin ups 1x3
db bench press 4x5 @ 40
db fly 1x8 @ 30 and 2x10 @ 25 - 30 felt a tad heavy
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 35
Overall, okay but tad rough with the fail on 110 as I've done it many times before. Oh well. Onward and carry on with tomorrow being deadlifts.
Deadlift
low bar squat - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155
Deadlift - 1x6 @ 135, 1x5 @ 185, 2x4 @ 200 and 2x3 @ 210
cable kickbacks 3x10 @ 40
good mornings with fixed barbell 3x10 @ 60
30 minutes on elliptical watching Food Network
Chapter 6
OHP
10 minute warm up on elliptical
OHP 2x10 @ 45, 1x6 @ 65 and 3x5 @ 75 - not too heavy but not the lightest either
pull ups 3x1 barely, here was where my arms were just blah. Also 1 set of chin ups for 2ish reps. Talked some with gym owner during this time too about pull ups and such. He showed me a pick of him in his early 20's when he did competitions. Interesting at least.
tricep cable pushdown with rope 3x8 @ 80
bicep cable curl 3x10 @ 40 - gym got a new attachment for cables
seated row 3x10 @ 70
lateral raises 3x8 @ 10
around world 3x8 @ 5 - tried just for fun
30 minutes on elliptical. Also managed to hit my bag that had my notebook in it with elliptical pedal and dinged up the front cover. Poor book. Got to watch Chopped so that was fun at least.
Squat
warm up on elliptical
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x4 @ 165
working set - 3x2 @ 190 - last rep was a grind for sure
overload 260 for a count of 15
pause squat 140 1x2 - easy since just 2 reps
good morning 3x10 @ 95
sumo deadlift 1x6 @ 135, 3x5 @ 195 - heaviest so far but managed okay
30 minutes on elliptical while watching food network to end the session and legs were tired after all of that. Now I'm going to eat some soup with extra veggies and chicken added cause mm sodium. Think next squats day I'll try it out with the singlet too. Fun times to be had still.
Bench
elliptical warm up 10 minutes
Bench 2x10 @ 45, 1x8 @ 70, 1x6 @ 95, 1x2 105, 3x2 @ 115
115 used to be my 1 rep max so woot for getting 3 sets of 2
db bench 4x4 @ 40
pull ups 3x1.5 and chin ups 1x3
db fly 1x6 @ 30 and 2x10 @ 25
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 40
Deadlift
low bar squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155 with belt
Deadlift 1x6 @ 135, 1x5 @ 185, 3x2 @ 220 with belt
And some cardio on the elliptical. Was lazy so didn't do any accessories, still waiting for pad for the hip thrusts. Plus it had been a long day since Easter Sunday I worked 9 hours before going to the gym.
That was chapters 5 and 6. Not bad even with the one fail. Lots of lifting and some pictures posted on Instagram. My username is Fiction2Fitness on Instagram if anyone is interested in such.
Chapter 5
OHP
Did a light warm up on the elliptical since I don't work today. Followed by band pulls between warm up sets of OHP using my yellow resistance band.
OHP 2x10 @ 45, 1x6 @ 65 and 4x3 @ 80
pull ups 3x2ish, almost two per set. I can see above the bar but not get my chin there
chin ups 1x3, getting closer to 4
tricep pushdown 4x8 @ 80
incline bench on smith machine 3x5 @ 50 - just the weights counted and tried it out for fun
pendlay rows with straps 3x5 @ 100
Jogged 30 minutes on treadmill while watching Food Network.
Squat
warmup squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x5 @ 155
Squats 2x4 @ 170 (one without belt) 2x3 @ 180 - rest with belt and slow
overload 240 for 15 count - Freakin' heavy
pause squats 1x4 @ 120 and 1x3 @ 130 all with 8 count
sumo deadlift 1x6 @ 135 and 3x5 @ 190
Bench
Yep, today was bench and I failed on my last set. It wasn't so bad as I've failed before at 115 and once on incline bench, which was far more awkward and at a lighter weight. Had to roll of shame it but got it handled well enough. There was one guy there, in the squat rack, and he did actually ask if I was okay. Though he also made a comment about how I should get someone to spot me and such. He later failed on squats and ended up having the safeties a little low (not the best time to discover that factor) but didn't respond when I just asked if he was okay. Do hope he didn't hurt anything cause that would suck. He left after squatting and I finished up my accessories in the empty gym.
band pulls warm up 3x10
Bench warm up 2x10 @ 45, 1x8 @ 70, 1x6 @ 95
working set 2x4 @ 105, 1x3 and 1x2 @ 110 (last rep failed)
pull ups 3x1.5 and chin ups 1x3
db bench press 4x5 @ 40
db fly 1x8 @ 30 and 2x10 @ 25 - 30 felt a tad heavy
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 35
Overall, okay but tad rough with the fail on 110 as I've done it many times before. Oh well. Onward and carry on with tomorrow being deadlifts.
Deadlift
low bar squat - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155
Deadlift - 1x6 @ 135, 1x5 @ 185, 2x4 @ 200 and 2x3 @ 210
cable kickbacks 3x10 @ 40
good mornings with fixed barbell 3x10 @ 60
30 minutes on elliptical watching Food Network
Chapter 6
OHP
10 minute warm up on elliptical
OHP 2x10 @ 45, 1x6 @ 65 and 3x5 @ 75 - not too heavy but not the lightest either
pull ups 3x1 barely, here was where my arms were just blah. Also 1 set of chin ups for 2ish reps. Talked some with gym owner during this time too about pull ups and such. He showed me a pick of him in his early 20's when he did competitions. Interesting at least.
tricep cable pushdown with rope 3x8 @ 80
bicep cable curl 3x10 @ 40 - gym got a new attachment for cables
seated row 3x10 @ 70
lateral raises 3x8 @ 10
around world 3x8 @ 5 - tried just for fun
30 minutes on elliptical. Also managed to hit my bag that had my notebook in it with elliptical pedal and dinged up the front cover. Poor book. Got to watch Chopped so that was fun at least.
Squat
warm up on elliptical
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x4 @ 165
working set - 3x2 @ 190 - last rep was a grind for sure
overload 260 for a count of 15
pause squat 140 1x2 - easy since just 2 reps
good morning 3x10 @ 95
sumo deadlift 1x6 @ 135, 3x5 @ 195 - heaviest so far but managed okay
30 minutes on elliptical while watching food network to end the session and legs were tired after all of that. Now I'm going to eat some soup with extra veggies and chicken added cause mm sodium. Think next squats day I'll try it out with the singlet too. Fun times to be had still.
Bench
elliptical warm up 10 minutes
Bench 2x10 @ 45, 1x8 @ 70, 1x6 @ 95, 1x2 105, 3x2 @ 115
115 used to be my 1 rep max so woot for getting 3 sets of 2
db bench 4x4 @ 40
pull ups 3x1.5 and chin ups 1x3
db fly 1x6 @ 30 and 2x10 @ 25
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 40
Deadlift
low bar squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155 with belt
Deadlift 1x6 @ 135, 1x5 @ 185, 3x2 @ 220 with belt
And some cardio on the elliptical. Was lazy so didn't do any accessories, still waiting for pad for the hip thrusts. Plus it had been a long day since Easter Sunday I worked 9 hours before going to the gym.
That was chapters 5 and 6. Not bad even with the one fail. Lots of lifting and some pictures posted on Instagram. My username is Fiction2Fitness on Instagram if anyone is interested in such.
Thursday, March 31, 2016
The SMFPA Chapters 3 and 4
I'm way behind so hope to post a few days in a row. Almost 2 weeks until the meet. Prep chapters 3 and 4 were easier still but was starting to get a sense of the upcoming challenges.
Chapter 3
OHP
elliptical warm up for 10 minutes
band pulls 3x10 yellow band
OHP 2x8 @ 45, 1x6 @ 55, 3x5 @ 70
pull up 3x1.5 and chin up 1x2
tricep push down 3x10 @ 70 - one time with bar and 2 sets with the rope
pendlay with straps 3x5 @ 115 - meh. Can tell I haven't done these in a while. Need to work on form and tried straps just cause hand is acting up right now.
pallof press 3x10 @ 35
chair abs 3x9 BW
Squat
elliptical for 10 minutes warm up
band pulls for shoulders before warm up squat sets
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 4x4 @ 160 - okay but rather slow
Overload/Walkout 1x 15 count @ 230
Pause Squats 2x4 @ 110 for 8 count
good morning 3x10 @ 85
sumo deadlift 1x5 @ 135 and 3x5 @ 180
30+ minute jog outside at the park. Didn't quite do the full playlist, which was about 40 minutes. Some rain but at least not a downpour.
Bench
band pull warm ups 3x10
Bench 2x10 @ 45, 1x8 @ 75, 1x6 @ 85 and 4x4 @ 100 - went okay but tad slow at times. Maybe next weekend I will go before work and see if the staff person can do a hand off so I can practice that instead of getting the bar myself each set as the meet will involve that unless I request to not have anyone help.
pull ups 3x1 barely, struggled with them this time, and chin ups 1x2 both on the smith machine
db bench press 3x6 @ 35
db fly 3x10 @ 25
one db row 3x10 @ 40
face pull 3x10 @ 60
pallof press 3x10 @ 35
Deadlift
low bar squat 2x10 @ 45, 1x8 @ 95, 1x6 @ 115 and 3x5 @ 145 - feels heavy when doing low bar versus high bar
Deadlift 1x6 @ 135, 1x5 @ 165, 4x4 @ 190
leg press 3x10 @ 225
cable kick back 3x10 @ 40
hanging ab chair thing 2x10
Chapter 4
OHP
warm up was 10 minutes on elliptical and 3x10 band pull aparts
OHP 2x8 @ 45, 1x6 @ 60, 4x4 @ 75
pull ups 3x1 - still not yet at 2 reps at all, chin ups 1x3 - woot, one more rep!
tricep push down 4x10 @ 70
bicep curl 3x10 @ 25ish - ez curl bar plus 10
shoulder press 3x8 @ 50 - 25 per side, tried it just for fun
pendlay rows with straps 3x8 @ 95 - much better form this time with the lower weight though still a few eh reps.
30 minutes jog on treadmill
Squat
(This one was off from the program cause silly me forgot the notebook at home so guessed numbers and while I did the right weight for squats, the overload and pause ones were lighter than on plan.)
warm up on elliptical for 10 minuts
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 155 1x5
working sets = 170 4x3
overload 230 for 15 count (was supposed to do 240)
pause squats 1x4 @ 110 and 1x4 @ 115 for 8 count each rep (was supposed to do 120 2x3)
good morning 3x10 @ 95
sumo deadlift 1x6 @ 135 and 3x5 @ 185
Bench
Bench - 2x10 @ 45, 1x8 @ 70, 1x6 @ 95 (heavy)
working sets - 4x3 @ 105
pull up attempts 3x1 almost at 2, chin ups 1x3
db bench press 4x5 @ 40
db fly 3x8 @ 25
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 35
Deadlift
band pulls 3x10
low bar squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 115, 1x5 @ 150 and 2x5 @ 150 with belt
Deadlift 1x6 @ 135, 1x5 @ 185, 1x3 @ 200 and 3x3 @ 200 with belt
hip thrust 3x10 @ 115 using mat as padding, awkward but might increase next time
rack pulls 2x5 @ 205 - eh, hands ached
Thus far not too bad. Near the end the posts will get easier because there are less accessories and such. Last couple weeks are mostly the main lifts and the final week is more the first attempt and light work, but nothing too heavy the few days leading up to the meet. Next 2 chapters coming soon.
Chapter 3
OHP
elliptical warm up for 10 minutes
band pulls 3x10 yellow band
OHP 2x8 @ 45, 1x6 @ 55, 3x5 @ 70
pull up 3x1.5 and chin up 1x2
tricep push down 3x10 @ 70 - one time with bar and 2 sets with the rope
pendlay with straps 3x5 @ 115 - meh. Can tell I haven't done these in a while. Need to work on form and tried straps just cause hand is acting up right now.
pallof press 3x10 @ 35
chair abs 3x9 BW
Squat
elliptical for 10 minutes warm up
band pulls for shoulders before warm up squat sets
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 4x4 @ 160 - okay but rather slow
Overload/Walkout 1x 15 count @ 230
Pause Squats 2x4 @ 110 for 8 count
good morning 3x10 @ 85
sumo deadlift 1x5 @ 135 and 3x5 @ 180
30+ minute jog outside at the park. Didn't quite do the full playlist, which was about 40 minutes. Some rain but at least not a downpour.
Bench
band pull warm ups 3x10
Bench 2x10 @ 45, 1x8 @ 75, 1x6 @ 85 and 4x4 @ 100 - went okay but tad slow at times. Maybe next weekend I will go before work and see if the staff person can do a hand off so I can practice that instead of getting the bar myself each set as the meet will involve that unless I request to not have anyone help.
pull ups 3x1 barely, struggled with them this time, and chin ups 1x2 both on the smith machine
db bench press 3x6 @ 35
db fly 3x10 @ 25
one db row 3x10 @ 40
face pull 3x10 @ 60
pallof press 3x10 @ 35
Deadlift
low bar squat 2x10 @ 45, 1x8 @ 95, 1x6 @ 115 and 3x5 @ 145 - feels heavy when doing low bar versus high bar
Deadlift 1x6 @ 135, 1x5 @ 165, 4x4 @ 190
leg press 3x10 @ 225
cable kick back 3x10 @ 40
hanging ab chair thing 2x10
Chapter 4
OHP
warm up was 10 minutes on elliptical and 3x10 band pull aparts
OHP 2x8 @ 45, 1x6 @ 60, 4x4 @ 75
pull ups 3x1 - still not yet at 2 reps at all, chin ups 1x3 - woot, one more rep!
tricep push down 4x10 @ 70
bicep curl 3x10 @ 25ish - ez curl bar plus 10
shoulder press 3x8 @ 50 - 25 per side, tried it just for fun
pendlay rows with straps 3x8 @ 95 - much better form this time with the lower weight though still a few eh reps.
30 minutes jog on treadmill
Squat
(This one was off from the program cause silly me forgot the notebook at home so guessed numbers and while I did the right weight for squats, the overload and pause ones were lighter than on plan.)
warm up on elliptical for 10 minuts
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 155 1x5
working sets = 170 4x3
overload 230 for 15 count (was supposed to do 240)
pause squats 1x4 @ 110 and 1x4 @ 115 for 8 count each rep (was supposed to do 120 2x3)
good morning 3x10 @ 95
sumo deadlift 1x6 @ 135 and 3x5 @ 185
Bench
Bench - 2x10 @ 45, 1x8 @ 70, 1x6 @ 95 (heavy)
working sets - 4x3 @ 105
pull up attempts 3x1 almost at 2, chin ups 1x3
db bench press 4x5 @ 40
db fly 3x8 @ 25
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 35
Deadlift
band pulls 3x10
low bar squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 115, 1x5 @ 150 and 2x5 @ 150 with belt
Deadlift 1x6 @ 135, 1x5 @ 185, 1x3 @ 200 and 3x3 @ 200 with belt
hip thrust 3x10 @ 115 using mat as padding, awkward but might increase next time
rack pulls 2x5 @ 205 - eh, hands ached
Thus far not too bad. Near the end the posts will get easier because there are less accessories and such. Last couple weeks are mostly the main lifts and the final week is more the first attempt and light work, but nothing too heavy the few days leading up to the meet. Next 2 chapters coming soon.
Thursday, March 17, 2016
The SMFPA Chapters 1 and 2
First 2 weeks of weightlifting in the Story of My First Peak Attempt.
Chapter 1
OHP
Band pulls for warm up, between 45 (bar) warm up in OHP for 2 sets and one set at 55, then just another warm up ohp at 55 but no band pulls
OHP 3x8 @ 65 - more reps than I'm used to, need to figure out the numbers for this lift for the next few weeks ahead of time.
Pull up attempts bodyweight 3x1 and by one I mean almost not a full one as I can't get my chin over the bar yet. chin ups 1x2 as I couldn't get in a third rep
Tricep extension 3x12 @ 70 - between pull up attempts
Seated row 3x10 @ 80
30 minute run on treadmill while watching Food Network.
Squat
warm up sets 2x8 @ 45, 1x8 @ 95 and 1x6 @ 115
squat 4x5 @ 140
overload @ 210 - first time trying this. One set at 15 seconds of standing at the ready position with safeties nice and high, just in case.
pause squats 2x6 @ 80 - holy pause squats batman, that was a challenge. Did counts to 8 per rep and it was hard figuring out the breathing during
good morning 4x12 @ 60 - used fixed weight so much lighter since had to clean is from the floor.
hanging abs 3x8 bodyweight between good morning sets
leg extension 3x10 @ 100 - was waiting for power cage
sumo deadlift 1x5 @ 135 and 3x5 @ 175
Bench
warm up on elliptical for 10 minutes
Bench 2x10 @ 45, 2x8 @ 75 and 4x5 @ 90 - decent working set.
pull up 3x1 almost and chin up 1x2
db bench 3x10 @ 30
one db row 3x10 @ 40
db fly 3x8 @ 25
face pull 3x10 @ 60
cable bicep curl 3x10 @ 50
Deadlift
band pull apart warm up 3x8
low bar squats 2x8 @ 45, 2x8 @ 95, 1x6 @ 115, 3x5 @ 35
Deadlift 1x5 @ 135 rdl, 1x5 160, 4x5 @ 170
hip thrust 3x10 @ 115 - oww, need a pad for that bar cause hit a spot on my hip that just hurt
leg press 3x8 @ 225
pallof press 2x8 @ 20 - tried to see what it was like
Chapter 2
OHP
band pulls for warm-up, 3x10
OHP 2x8 @ 45, 1x6 @ 55, 4x5 @ 65 - Figured out the numbers to work on so it's following more along what I have set for bench and such. Just doing similar weights but few more sets than the reverse grip that was recommended for auxillary bench day.
Pull-ups 3x1 where first one I got chin above bar, Chin-ups 1x2
Seated row 3x10 @ 80
tricep pushdown with rope 3x12 @ 70
ab chair thing bw 3x8
pallof press 30 3x10 on each side
30 minute run on treadmill after work while watching Food Network.
Squat
squat warm ups 2x10 @ 45, 1x8 @ 95, 1x6 @ 115
Squats 2x6 @ 140, 2x5 @ 150
Overload (walk out) 1x15 count @ 210 - weight goes up from now on for these
Pause Squats 1x6 @ 90 and 1x5 @ 100 - still counting roughly to 8 though trying to figure out breathing too
good morning 3x12 @ 85
cable rope crunch attempts 3x12 @ 50
Sumo deadlift 135 1x5 and 175 3x5
Bench
elliptical warm up for 10 minutes
Bench 2x10 @ 45, 1x8 @ 75, 2x6 @ 90 and 2x5 @ 95
pull up 2x1.5 and 1x1-ish, chin up 1x2.5 - slow progress
db bench press 3x10 @ 30
db fly 3x10 @ 25
one db row 3x9 @ 40
cable bicep curl 3x10 @ 55
face pull 3x9 @ 60
pallof press 3x10 @ 35
Deadlift
low bar squat 2x10 @ 45, 1x6 @ 95, 1x6 @ 115, 3x5 @ 140
Deadlift 1x5 @ 135, 1x5 @ 155, 2x6 @ 170 and 2x5 @ 180
leg press 3x8 @ 225
attempted to do calves a little after each set
cable kick back 3x 8 @ 40
pallof press 3x10 @ 30
First two chapters went well. Getting into things, figuring out the accessories and it's not too far off from the Upper/Lower split that I followed before signing up for the meet. I'm on week 5 now, so look for chapters 3&4 soon.
Chapter 1
OHP
Band pulls for warm up, between 45 (bar) warm up in OHP for 2 sets and one set at 55, then just another warm up ohp at 55 but no band pulls
OHP 3x8 @ 65 - more reps than I'm used to, need to figure out the numbers for this lift for the next few weeks ahead of time.
Pull up attempts bodyweight 3x1 and by one I mean almost not a full one as I can't get my chin over the bar yet. chin ups 1x2 as I couldn't get in a third rep
Tricep extension 3x12 @ 70 - between pull up attempts
Seated row 3x10 @ 80
30 minute run on treadmill while watching Food Network.
Squat
warm up sets 2x8 @ 45, 1x8 @ 95 and 1x6 @ 115
squat 4x5 @ 140
overload @ 210 - first time trying this. One set at 15 seconds of standing at the ready position with safeties nice and high, just in case.
pause squats 2x6 @ 80 - holy pause squats batman, that was a challenge. Did counts to 8 per rep and it was hard figuring out the breathing during
good morning 4x12 @ 60 - used fixed weight so much lighter since had to clean is from the floor.
hanging abs 3x8 bodyweight between good morning sets
leg extension 3x10 @ 100 - was waiting for power cage
sumo deadlift 1x5 @ 135 and 3x5 @ 175
Bench
warm up on elliptical for 10 minutes
Bench 2x10 @ 45, 2x8 @ 75 and 4x5 @ 90 - decent working set.
pull up 3x1 almost and chin up 1x2
db bench 3x10 @ 30
one db row 3x10 @ 40
db fly 3x8 @ 25
face pull 3x10 @ 60
cable bicep curl 3x10 @ 50
Deadlift
band pull apart warm up 3x8
low bar squats 2x8 @ 45, 2x8 @ 95, 1x6 @ 115, 3x5 @ 35
Deadlift 1x5 @ 135 rdl, 1x5 160, 4x5 @ 170
hip thrust 3x10 @ 115 - oww, need a pad for that bar cause hit a spot on my hip that just hurt
leg press 3x8 @ 225
pallof press 2x8 @ 20 - tried to see what it was like
Chapter 2
OHP
band pulls for warm-up, 3x10
OHP 2x8 @ 45, 1x6 @ 55, 4x5 @ 65 - Figured out the numbers to work on so it's following more along what I have set for bench and such. Just doing similar weights but few more sets than the reverse grip that was recommended for auxillary bench day.
Pull-ups 3x1 where first one I got chin above bar, Chin-ups 1x2
Seated row 3x10 @ 80
tricep pushdown with rope 3x12 @ 70
ab chair thing bw 3x8
pallof press 30 3x10 on each side
30 minute run on treadmill after work while watching Food Network.
Squat
squat warm ups 2x10 @ 45, 1x8 @ 95, 1x6 @ 115
Squats 2x6 @ 140, 2x5 @ 150
Overload (walk out) 1x15 count @ 210 - weight goes up from now on for these
Pause Squats 1x6 @ 90 and 1x5 @ 100 - still counting roughly to 8 though trying to figure out breathing too
good morning 3x12 @ 85
cable rope crunch attempts 3x12 @ 50
Sumo deadlift 135 1x5 and 175 3x5
Bench
elliptical warm up for 10 minutes
Bench 2x10 @ 45, 1x8 @ 75, 2x6 @ 90 and 2x5 @ 95
pull up 2x1.5 and 1x1-ish, chin up 1x2.5 - slow progress
db bench press 3x10 @ 30
db fly 3x10 @ 25
one db row 3x9 @ 40
cable bicep curl 3x10 @ 55
face pull 3x9 @ 60
pallof press 3x10 @ 35
Deadlift
low bar squat 2x10 @ 45, 1x6 @ 95, 1x6 @ 115, 3x5 @ 140
Deadlift 1x5 @ 135, 1x5 @ 155, 2x6 @ 170 and 2x5 @ 180
leg press 3x8 @ 225
attempted to do calves a little after each set
cable kick back 3x 8 @ 40
pallof press 3x10 @ 30
First two chapters went well. Getting into things, figuring out the accessories and it's not too far off from the Upper/Lower split that I followed before signing up for the meet. I'm on week 5 now, so look for chapters 3&4 soon.
Wednesday, March 9, 2016
Update: Decided to Compete in Powerlifting
Yep. I am officially signed up to compete in a powerlifting meet on April 17th. And I have been for weeks, so no worries. I'm not doing this at random with less than 6 weeks until competition. I am in the middle of prep, working on a peak cycle on a small deficit in order to reach a very close to where I'm at now weight class. Just figured it would be good to make the official posts on the blog and that way I can share my lifting here too, along with the writing I'm doing. Yes, still writing. Will update on that too.
I looked for meets in the area and had two options. One was this meet in April and the next one wasn't until near the end of August. I might do the August one too but we'll have to wait and see how this first one goes. I just didn't want to wait all the way until then so I went with the less time available option. Which means I'm attempting my first peak cycle and getting all of the necessary equipment in less than 12 weeks but should be fun no matter how things turn out. I also have been lifting since very end of October 2014, so don't have high expectations. I'm going to see what it's like and for me, no other reason to compete.
The competition: APA-WPA Elite Spring Challenge
Full Power - Open Class
Weight class: hopefully 132, which means I have to weigh less than 132
My goals: Squat 210
Bench 125
Deadlift 240
Before prep maxes were: 200 squat
115 bench (clean rep, 125 barely qualifying rep)
225 deadlift
These are in lbs as I don't know the kg conversions. ;-) Since I'm new to this all, I did find a template to use for the weight lifting, keeping to the upper/lower style split I'd done for the past several months with a focus on the specific lifts each day. In my journal on Bodybuilding.com and the groups on MyFitnessPal where I list my exercises, I gave this peak cycle a title and am showcasing each week as chapters (novella length since I didn't have 12 weeks for a peak or more). I am calling it:
The Story of My First Peak Attempt
Fun times right? lol I am on Chapter 4 now but will combine some chapters and post soon to get this blog caught up on all of the good times. Hopefully will catch up in a couple of days. Look for the first 2 chapters next. Plus other things too and of course, novel work.
I looked for meets in the area and had two options. One was this meet in April and the next one wasn't until near the end of August. I might do the August one too but we'll have to wait and see how this first one goes. I just didn't want to wait all the way until then so I went with the less time available option. Which means I'm attempting my first peak cycle and getting all of the necessary equipment in less than 12 weeks but should be fun no matter how things turn out. I also have been lifting since very end of October 2014, so don't have high expectations. I'm going to see what it's like and for me, no other reason to compete.
The competition: APA-WPA Elite Spring Challenge
Full Power - Open Class
Weight class: hopefully 132, which means I have to weigh less than 132
My goals: Squat 210
Bench 125
Deadlift 240
Before prep maxes were: 200 squat
115 bench (clean rep, 125 barely qualifying rep)
225 deadlift
These are in lbs as I don't know the kg conversions. ;-) Since I'm new to this all, I did find a template to use for the weight lifting, keeping to the upper/lower style split I'd done for the past several months with a focus on the specific lifts each day. In my journal on Bodybuilding.com and the groups on MyFitnessPal where I list my exercises, I gave this peak cycle a title and am showcasing each week as chapters (novella length since I didn't have 12 weeks for a peak or more). I am calling it:
The Story of My First Peak Attempt
Fun times right? lol I am on Chapter 4 now but will combine some chapters and post soon to get this blog caught up on all of the good times. Hopefully will catch up in a couple of days. Look for the first 2 chapters next. Plus other things too and of course, novel work.
Wednesday, March 2, 2016
Motivation from Pinterest
I have found Pinterest and its hold is strong, though I do forget about it for days or weeks at a time. However, I will say that when it comes to both writing and fitness, Pinterest does have some uses. Okay, for crafts, cleaning, cooking, art, decorating and many other areas too. In particular when looking at fitness and writing one can use the site to find motivation. I have two boards set up that I use in particular for this. I have one with words and sayings, many of which are for writing purposes, and the other one is fitness specific incorporating both motivation pins and some site links that caught my attention.
This helps in particular for people who appreciate visuals. Many of them incorporate both images and words to convey a message. Some are just text, in particular some writing ones, but most have imagery to a certain extent, even if it's just a very nice background.
Here are the links to my two boards and a couple samples of what I have pinned as part of the motivation for writing and fitness.
Writing Motivation
https://www.pinterest.com/dawnembers/sayings-and-phrases/
Fitness Motivation
https://www.pinterest.com/dawnembers/fitness-and-such/
Do you use pinterest?
What is your favorite motivating pin?
This helps in particular for people who appreciate visuals. Many of them incorporate both images and words to convey a message. Some are just text, in particular some writing ones, but most have imagery to a certain extent, even if it's just a very nice background.
Here are the links to my two boards and a couple samples of what I have pinned as part of the motivation for writing and fitness.
Writing Motivation
https://www.pinterest.com/dawnembers/sayings-and-phrases/
Fitness Motivation
https://www.pinterest.com/dawnembers/fitness-and-such/
Do you use pinterest?
What is your favorite motivating pin?
Tuesday, January 5, 2016
The Reveal aka My In Progress Photo Update
A very long overdue post. It's not a final one, just a progress report, but I've wanted to share some of the success I've had in the last year+. I waited because of reasons involving family, who hadn't seen in in over a year and didn't know the changes I'd made. Now, however, I am posting online again. Just hadn't posted on the blog. This is also the first time I'm posting pictures of myself on here. May have more in the future but not very often. For other pics, check out my instagram account @fiction2fitness where there is me, other stuff and of course, cats.
Starting off with the picture that I took back in September 2014 to use for my updates like this one. I started on the little journey weighing in at 211 lbs (not my heighest), which was pretty heavy for being only 4'11.5" in height. The picture wasn't right away, so the weight had dropped a little to 209. I tended to fluctuate over the years between 205 and 220, so it wasn't unusual but I did make the decision to try and eat a bit better and add some exercise to my life around that time. And yes, there is a lot of laundry soap because of sale prices plus coupon. ;-)
I also put together a progress photo from two family events. The first image was taken back in 2011 at my older stepsister's wedding in DC. I weighed around 220 and the dress was a size 22, though was more of a size 20 and had issues with my capri pants being too big on that trip. We had a great time out there. What I remember most is dancing with my grandma (grandpa passed away a few years beforehand) both slow and fast songs, and hoping she didn't really know what some of the lyrics meant. It was fun. May not like some of the photos of me but the memories are better. Things were a little different in 2015 for younger stepsister's wedding, but not by much. We were in Colorado at a small place, in November with the ceremony outside (it was not that cold, at least). Being around family was the best and we had a good time. My dress was a size large from the junior's department and I still don't like pictures taken of me. Either way, time with family was great, I was just a little smaller.
And this is just me from the gym with my struggling posing attempt (might work on that in 2016, lol). Over a year later, from 211 to around 140 lbs. I've fluctuated between 136 and 140 since before the wedding to now, varying during the months. However, in those months I also managed to lose inches in waist, hips, and chest during as I measure once a month.
Summary: That is me. Still working hard and gyming in 2016. My stomach still sticks out some but I'm making slow progress. I'm working on getting into the 120's and will go from there once I make it as I'm taking the slow route. Have some plans for fun things, new adventures, maybe some filming and of course writing.
Stay tuned for more blog posts about both fiction and fitness.
Starting off with the picture that I took back in September 2014 to use for my updates like this one. I started on the little journey weighing in at 211 lbs (not my heighest), which was pretty heavy for being only 4'11.5" in height. The picture wasn't right away, so the weight had dropped a little to 209. I tended to fluctuate over the years between 205 and 220, so it wasn't unusual but I did make the decision to try and eat a bit better and add some exercise to my life around that time. And yes, there is a lot of laundry soap because of sale prices plus coupon. ;-)
I also put together a progress photo from two family events. The first image was taken back in 2011 at my older stepsister's wedding in DC. I weighed around 220 and the dress was a size 22, though was more of a size 20 and had issues with my capri pants being too big on that trip. We had a great time out there. What I remember most is dancing with my grandma (grandpa passed away a few years beforehand) both slow and fast songs, and hoping she didn't really know what some of the lyrics meant. It was fun. May not like some of the photos of me but the memories are better. Things were a little different in 2015 for younger stepsister's wedding, but not by much. We were in Colorado at a small place, in November with the ceremony outside (it was not that cold, at least). Being around family was the best and we had a good time. My dress was a size large from the junior's department and I still don't like pictures taken of me. Either way, time with family was great, I was just a little smaller.
And this is just me from the gym with my struggling posing attempt (might work on that in 2016, lol). Over a year later, from 211 to around 140 lbs. I've fluctuated between 136 and 140 since before the wedding to now, varying during the months. However, in those months I also managed to lose inches in waist, hips, and chest during as I measure once a month.
Summary: That is me. Still working hard and gyming in 2016. My stomach still sticks out some but I'm making slow progress. I'm working on getting into the 120's and will go from there once I make it as I'm taking the slow route. Have some plans for fun things, new adventures, maybe some filming and of course writing.
Stay tuned for more blog posts about both fiction and fitness.
Wednesday, September 30, 2015
Hero Up to Run Distance and Phoebe
Hi there. It has been a while and September is almost gone but I really wanted to get this post up before the month ended. I'm going to talk about jogging again because I've done a total of three 5k events so far and it's almost time for my 10k one (October 25th).
As a non-runner, the idea of paying money to run a course even when I can do it for free seemed odd at first. One of the runs in fact is in the area I do my long runs at every week. However, what makes the races great and the money worth spending is what those funds go to support. Every 5k this summer that I attended raised money for a cause or organization. The one this month, however, was my favorite and I already have plans for next year.
September 5th, I took part in Hero Up. It was a timed 5k and half marathon where participants got to dress up as super heroes in order to raise money to help fight against children's cancer. There was also a kid's run too. Even though I knew no one there, the whole atmosphere and event was awesome. From Hulk leading the event, many people dressed up like batman (most common outfit this year), all the way to the little baby superman, it was just a great few hours.
http://hero-up.org
http://hero-up.org/about/
My costume for the one this year was based off a character that my sister recommended: Huntress from Bird's of Prey. I based my costume on a couple images I found on pinterest and google, much like this one:
I hope to take part in the Half Marathon next year. Never thought I would run that far but for a cause like this one, it's worth the effort. While running doesn't seem like it would do much, the funds they can raise and the awareness are what make it a good reason to run. Which, brings me to the next set of links and similar topic that could use some promotion.
A wonderful couple that I associate with on a regular basis online had the recent misfortune of their child being diagnosed with Leukemia. Phoebe is only 5 and has a tough road ahead of her but the writing community of Writing.com have been showing their support for the family. Her story is public on Facebook.
Some links:
https://www.facebook.com/FriendsOfPhoebe?pnref=story
https://www.booster.com/friends-of-phoebe
http://www.gofundme.com/FriendsofPhoebe
Hopefully next year, things will be looking better and the money raised by the different organizations help make a big difference in the fight against children's cancer, on personal and global levels. Expect a post next year and a different hero. Maybe even a picture of me as I will Hero Up for September and the fight against children's cancer.
As a non-runner, the idea of paying money to run a course even when I can do it for free seemed odd at first. One of the runs in fact is in the area I do my long runs at every week. However, what makes the races great and the money worth spending is what those funds go to support. Every 5k this summer that I attended raised money for a cause or organization. The one this month, however, was my favorite and I already have plans for next year.
September 5th, I took part in Hero Up. It was a timed 5k and half marathon where participants got to dress up as super heroes in order to raise money to help fight against children's cancer. There was also a kid's run too. Even though I knew no one there, the whole atmosphere and event was awesome. From Hulk leading the event, many people dressed up like batman (most common outfit this year), all the way to the little baby superman, it was just a great few hours.
http://hero-up.org
http://hero-up.org/about/
My costume for the one this year was based off a character that my sister recommended: Huntress from Bird's of Prey. I based my costume on a couple images I found on pinterest and google, much like this one:
I hope to take part in the Half Marathon next year. Never thought I would run that far but for a cause like this one, it's worth the effort. While running doesn't seem like it would do much, the funds they can raise and the awareness are what make it a good reason to run. Which, brings me to the next set of links and similar topic that could use some promotion.
A wonderful couple that I associate with on a regular basis online had the recent misfortune of their child being diagnosed with Leukemia. Phoebe is only 5 and has a tough road ahead of her but the writing community of Writing.com have been showing their support for the family. Her story is public on Facebook.
Some links:
https://www.facebook.com/FriendsOfPhoebe?pnref=story
https://www.booster.com/friends-of-phoebe
http://www.gofundme.com/FriendsofPhoebe
Hopefully next year, things will be looking better and the money raised by the different organizations help make a big difference in the fight against children's cancer, on personal and global levels. Expect a post next year and a different hero. Maybe even a picture of me as I will Hero Up for September and the fight against children's cancer.
Friday, August 14, 2015
A Weight Goal Achieved
Yep, I made it to one of my goals and am dedicating a post to a little scale victory.
I don't know how many of the followers will remember, but back in May of 2013, I took part in a health blog hop and talked about weight goals. Link to Blog Post
That was over 2 years ago. My goal at the end of that post was to make it to 160, which was still obese for my height. However, it wasn't a final, that is the lowest I could ever attempt, type of goal, which I had to clarify in the comments. It was an interim goal since the lowest I had been as an adult was 179 and it was hard to picture lower.
I now weigh even less than that goal.
I reached 160 on April 18th. As I got closer to that weight, my goal changed to then make it to 150 because that marked the line at my height for overweight instead of obese.
On July 20th, I reached that goal too. In fact, I now am at 143 and still slowly losing weight. Have a ways to go in order to reach what is deemed a healthy weight for my height, but I can see it more now. When I weighed over 200 it was hard to imagine even weighing 150 let alone much less. As I make my way down this path, I see things a bit more now. I don't have a final goal range just yet, and I may even one day do a bulk (purposefully gain weight at a very very slow pace in order to gain muscle), but for now, things are going well. I will reach the year mark from when I decided to be more active in a couple of weeks and have lost over 65 lbs. Even better than that is the things I can do and the activities I want to try doing in the future.
I can jog 4 miles and hope to soon increase that number. I also can squat 160, deadlift over 180 and bench 100 (all in lbs for either 3 to 5 reps).
I still have many goals, which still includes novel writing, as it's not about the end but the journey it takes to get there.
I don't know how many of the followers will remember, but back in May of 2013, I took part in a health blog hop and talked about weight goals. Link to Blog Post
That was over 2 years ago. My goal at the end of that post was to make it to 160, which was still obese for my height. However, it wasn't a final, that is the lowest I could ever attempt, type of goal, which I had to clarify in the comments. It was an interim goal since the lowest I had been as an adult was 179 and it was hard to picture lower.
I now weigh even less than that goal.
I reached 160 on April 18th. As I got closer to that weight, my goal changed to then make it to 150 because that marked the line at my height for overweight instead of obese.
On July 20th, I reached that goal too. In fact, I now am at 143 and still slowly losing weight. Have a ways to go in order to reach what is deemed a healthy weight for my height, but I can see it more now. When I weighed over 200 it was hard to imagine even weighing 150 let alone much less. As I make my way down this path, I see things a bit more now. I don't have a final goal range just yet, and I may even one day do a bulk (purposefully gain weight at a very very slow pace in order to gain muscle), but for now, things are going well. I will reach the year mark from when I decided to be more active in a couple of weeks and have lost over 65 lbs. Even better than that is the things I can do and the activities I want to try doing in the future.
I can jog 4 miles and hope to soon increase that number. I also can squat 160, deadlift over 180 and bench 100 (all in lbs for either 3 to 5 reps).
I still have many goals, which still includes novel writing, as it's not about the end but the journey it takes to get there.
Thursday, August 6, 2015
Dawn Does... a 5k
Yep, I jogged a 5k in June. In fact, I took part in Neon Glow for Pride up in Portland. Neon clothes, glow sticks and all kinds of rainbows were prominent for the evening jog, plus fun music playing to keep everyone energized.
Picture:
Sorry, just my shoes. hehe I'm still on a no online posts rule for pictures of me but I am taking progress photos.
I had the neon shoes as those happen to be the running shoes I got from the store. Worked out well. I also had a neon yellow shirt I got on clearance and blue/yellow neon shorts. It ended up colder than I had quite expected, so I was glad that I had knee-hi socks on that evening.
Prior to the event, I spent months training using Couch to 5k. It is a great program for anyone who wants to start running. Before that I just did walking with short bits of running (for about a 3 minute song and worked up to a one interval middle of my walk on treadmill at 8 minutes). I did all of the C25k ones outside and still prefer to do my jogs out at the park or even around the neighborhood. I did find the program helped me to be able to jog a whole 30 minutes without stopping but that wasn't 5k for my short stride and slow speed. I had weeks before the event when I made it to the end, so I just kept the same schedule and increased my time each week. I ended up able to jog 40 minutes without stopping not long before my scheduled 5k, which worked out to be enough time for me.
In June, I jogged the whole 5k at the event, which was my goal. It wasn't timed so I don't know how long it took me but I wasn't near last and had fun cheering the others as they made it to the finish line.
I have 2 more 5k events coming up. One is a bubble/color run and the other is a hero run, so I'm needing to work on my costume for that. I'm also training for a 10k to help me get some distance and used to running as I'm still a beginner in order to get better at the 5k distance. I am signed up for a 10k at the end of October, which will be costume related and fun as well.
While I still prefer lifting compared to running, I'm enjoying the process and look forward to reaching more milestones in fitness.
I had the neon shoes as those happen to be the running shoes I got from the store. Worked out well. I also had a neon yellow shirt I got on clearance and blue/yellow neon shorts. It ended up colder than I had quite expected, so I was glad that I had knee-hi socks on that evening.
Prior to the event, I spent months training using Couch to 5k. It is a great program for anyone who wants to start running. Before that I just did walking with short bits of running (for about a 3 minute song and worked up to a one interval middle of my walk on treadmill at 8 minutes). I did all of the C25k ones outside and still prefer to do my jogs out at the park or even around the neighborhood. I did find the program helped me to be able to jog a whole 30 minutes without stopping but that wasn't 5k for my short stride and slow speed. I had weeks before the event when I made it to the end, so I just kept the same schedule and increased my time each week. I ended up able to jog 40 minutes without stopping not long before my scheduled 5k, which worked out to be enough time for me.
In June, I jogged the whole 5k at the event, which was my goal. It wasn't timed so I don't know how long it took me but I wasn't near last and had fun cheering the others as they made it to the finish line.
I have 2 more 5k events coming up. One is a bubble/color run and the other is a hero run, so I'm needing to work on my costume for that. I'm also training for a 10k to help me get some distance and used to running as I'm still a beginner in order to get better at the 5k distance. I am signed up for a 10k at the end of October, which will be costume related and fun as well.
While I still prefer lifting compared to running, I'm enjoying the process and look forward to reaching more milestones in fitness.
Thursday, April 30, 2015
Z is for Zeal
We made it. The end of the month and the alphabet. Woot!
Link: http://www.a-to-zchallenge.com/p/a-to-z-challenge-sign-uplist-2015.html
Z is a tough one and I'm going to use similar words for both of my blogs. They do work well though and I think will be a good last post for the challenge. For this one, we are going to talk about fiction and fitness in relation to...
Zeal
Definition: great energy or enthusiasm in pursuit of a cause or an objective.
Fiction
In fiction we pick the story we work on and hopefully it is one that we have enthusiasm or zeal towards in order to have the drive to get the work down. Each draft takes pushing and effort. A little zeal towards the project helps, though one can't rely on just enthusiasm the whole time, but it certainly can help the process.
Characters can have zeal too, whether it's for the good or the bad. Conflict can be incorporated when two different great energies/passions go against each other. There is plenty of room for zeal in fiction.
Fitness
I think it's also pretty common for people to have zeal when it comes to fitness. When posting on forums asking about how to force oneself to do a type of activity they hate because it's healthy, the most common answer is: don't. Find something that you will enjoy and try out different things because you never know. Something you didn't expect to enjoy might be a type of fitness that you have zeal towards in the future. And our goals can be something we need zeal towards in order to reach. So, get zealous and enjoy your fitness.
Do you have zeal?
Link: http://www.a-to-zchallenge.com/p/a-to-z-challenge-sign-uplist-2015.html
Z is a tough one and I'm going to use similar words for both of my blogs. They do work well though and I think will be a good last post for the challenge. For this one, we are going to talk about fiction and fitness in relation to...
Zeal
Definition: great energy or enthusiasm in pursuit of a cause or an objective.
Fiction
In fiction we pick the story we work on and hopefully it is one that we have enthusiasm or zeal towards in order to have the drive to get the work down. Each draft takes pushing and effort. A little zeal towards the project helps, though one can't rely on just enthusiasm the whole time, but it certainly can help the process.
Characters can have zeal too, whether it's for the good or the bad. Conflict can be incorporated when two different great energies/passions go against each other. There is plenty of room for zeal in fiction.
Fitness
I think it's also pretty common for people to have zeal when it comes to fitness. When posting on forums asking about how to force oneself to do a type of activity they hate because it's healthy, the most common answer is: don't. Find something that you will enjoy and try out different things because you never know. Something you didn't expect to enjoy might be a type of fitness that you have zeal towards in the future. And our goals can be something we need zeal towards in order to reach. So, get zealous and enjoy your fitness.
Do you have zeal?
Wednesday, April 29, 2015
Y is for Yet
Almost to the end but we aren't there quite yet. Will I be able to find a Z topic for both fiction and fitness? You will have to come back tomorrow to find out but also check out the other blogs to see who has survived the month over at the A to Z Challenge.
Y is for Yet
I picked this word after a few hours of trying to come up with a good topic that could work for both fiction and fitness for a reason. Often times we hear not to let the word "can't" get in our way. It even has become a slogan or saying to take the word "can't" out of our personal vocabulary. And while I get the sentiment, I actually do not agree. In fact, I get a little teen angsty and want to tell people to stop trying to limit my vocabulary. lol
To some degree, there are going to be things that we may not be able to do for varying reasons. That, however, is not my focus either because well, that doesn't start with a Y. Instead, I want to offer that sometimes instead of not using the word at all, instead that we add one to it.
I can't... yet.
It is usually something we may not be capable of at this time but that doesn't mean we can't work towards accomplishing it in the future. There are lots of things I can't do now but if I want to work towards them then can't will be come can.
Fiction
I can't submit a novel... yet.
I can't write finish a world building project... yet.
I can't decide which novel to write for NaNoWriMo... yet.
Fitness
I can't kayak... yet.
I can't coordinate a fist fight... yet.
I can't jog a 10k... yet.
What is something you can't do... yet?
Y is for Yet
I picked this word after a few hours of trying to come up with a good topic that could work for both fiction and fitness for a reason. Often times we hear not to let the word "can't" get in our way. It even has become a slogan or saying to take the word "can't" out of our personal vocabulary. And while I get the sentiment, I actually do not agree. In fact, I get a little teen angsty and want to tell people to stop trying to limit my vocabulary. lol
To some degree, there are going to be things that we may not be able to do for varying reasons. That, however, is not my focus either because well, that doesn't start with a Y. Instead, I want to offer that sometimes instead of not using the word at all, instead that we add one to it.
I can't... yet.
It is usually something we may not be capable of at this time but that doesn't mean we can't work towards accomplishing it in the future. There are lots of things I can't do now but if I want to work towards them then can't will be come can.
Fiction
I can't submit a novel... yet.
I can't write finish a world building project... yet.
I can't decide which novel to write for NaNoWriMo... yet.
Fitness
I can't kayak... yet.
I can't coordinate a fist fight... yet.
I can't jog a 10k... yet.
What is something you can't do... yet?
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