It's good lighting and his abs are barely visible. Going to go with .... you don't want to know.

?

It's ok. When I hit my target weight I'm gonna get all dehyrdated, work up a pump, manipulate the lighting, use a good camera, etc. That way I'll look much leaner than I actually am!

Today my workout took 72 minutes.

Here is what today looked like:

Deadlift 275 x 5
Left Side Plank BW x 45 seconds
Deadlift 275 x 5
Right Side Plank BW x 45 seconds
Deadlift 275 x 5
Russian Medicine Ball Swings 25 pounds BW x 28
Standing Military Barbell Press 97.5 x 5
Right Cross Leg Diagonal Crunch BW x 26
Standing Military Barbell Press 97.5 x 5
Left Cross Leg Diagonal Crunch BW x 26
Standing Military Barbell Press 97.5 x 5
Left Leg Donkey Kickbacks BW x 28
Standing Military Barbell Press 97.5 x 5
Right Leg Donkey Kickbacks BW x 28
Standing Military Barbell Press 97.5 x 5
Decline Sit-ups BW x 26
Hang Cleans 155 x 3
Right Toe Touch Crunches BW x 26
Hang Cleans 155 x 3
Left Toe Touch Crunches BW x 26
Hang Cleans 155 x 3
Flutter Kicks BW x 68
Hang Cleans 155 x 3
V-Up holds BW x 26
Hang Cleans 155 x 3
Full Plank BW x 70 seconds

Pretty solid. The DL is coming along nicely. My OHP has moved to micro-loading which is fine. I'm really week but bringing out the micro plates means I'm getting it dialed in. And my hang cleans are pretty inconsistent. But I'm hitting all the reps so it'll come with time.

Life is good, WIM

Interesting hand from earlier:

LAG player makes 20 from MP and I look down at AKTJ (the KT diamonds) and 3-bet to 60 from the CO. The SB over calls, an early position limper over calls and the LAG player calls so we take flop 4 ways.

It comes K96 with the 96 spades. I have the naked As to got with my TPTK and gut-shot. They all check to me and I evaluate. If we were heads up it's a super easy c-bet in position here but with 3 players behind me (who love to trap me) I figure that taking a card in position here is a slightly better play. My hand is still extremely playable here so I'm happy to take another.

The turn brings an ace. The SB casually throws out 80, EP folds and the LAG player calls. Now I've obviously got a nice hand here, and I've got AA well within my range here. At this point raising seems like a good play. Partly for equity protection, and a big raise here could serve as a bluff to get someone off a set of 6s or 9s, and possibly get someone off the same hand. So I decide on 320. The SB shows his neighbor and eye rolls as he pretty quickly mucks. The LAG asks how much and calls after thinking for a moment.

The river brings an off-suit 4 and the LAG checks right away. I checked back pretty quickly announcing top two and it's good.

Some post hand notes/thoughts:

The SB actually had 99! I know he's capable of that lay down, and I'm glad my merge raise on the turn worked for that.

However, my river check back in the river is pretty bad the more I think about it. Since I've got the As in my hand he's got to have a ton of K high flush draws in his range, kings and aces up, and any other sort of wrap/ combo draw. So basically he's paying me off with a worse hand or folding. Pretty big free roll for value I missed out on. In real time I was pretty sure he bricked a draw and the result would have been the same but that's a pretty bad check by me.

Pretty active day so far. As of writing this I have over 24k steps, and I'll probably break 27k before the day is over. I got out and disc golfed. After a pretty mediocre round 1, I was able to string together a really nice 2nd round and birdied some holes I've never birdied.

After that I had a great racquetball session and won 2/3 games. Only the second time I've ever been able to win more games than I lost. Once I get my shoulder warmed up I've been able to hit the ball really hard which has helped a lot.

After that I got out and lifted for 60 minutes. Mostly accessory work today. Here is what it looked like:

Barbell Shrug 185 x 5
Push-ups BW x 27
Barbell Shrug 185 x 5
Incline Push-ups BW x 27
Barbell Shrug 185 x 5
Decline Push-ups BW x 20
Bent Over Barbell Row 140 x 5
Right Forearm Dumbbell Curls 32.5 x 15
Left Forearm Dumbbell Curls 32.5 x 15
Bent Over Barbell Row 140 x 5
Right Arm Seated Dumbbell Curls 40 x 7
Left Arm Seated Dumbbell Curls 40 x 7
Bent Over Barbell Row 140 x 5
Low Bar Back Squat 150 x 10
Pull Ups BW x 5
High Bar Back Squat 150 x 10
Chin Ups BW x 7
Front Squat 150 5

Pretty happy with getting 7 chin ups, although my shoulder was wondering why I was putting it through that.

I'm really having trouble not hurting my wrists and shoulders on front squats. Not sure if it's how I'm racking them, if it's my lack of flexibility or what. It just hurts a lot.

Anyway, pretty solid day.

Life is good, WIM

How does SB fold this to you?! You run good, my friend. eta: Idk, river check back seems k unless you've really seen him (LAG) make terrible bluff c/rs in this spot?

I keep forgetting there's a disc golf course nearby my house, I want to go. Can you recommend a disc? I don't know how to throw properly, but I am pretty quick at picking up stuff like this. Any recs on how to learn or what to spend my time on when learning, if I just want to get good as fast as possible (aka I am not going to make a big time investment)?

I'd start with a disc like a stingray, a cobra, a roc, or possibly any putter.

If I could go back in time and maximize my learning efficiency I would:

Go out to a field with someone who knows how to throw and has a bunch of discs. I would have them throw, and then try and replicate what they are doing. I would film myself while throwing. So watch them throw, try to replicate. Watch back the tape. Watch them throw, try again, watch back the tape. Then I'd go watch a couple clinics on youtube and compare my film.

A few days of doing that would have saved like 9-12 months of just sorta dinkin' and dunkin' around.

I think you'd enjoy it tho. The first time you throw a disc 400' plus is rewarding in a way like nothing else is.

Finished my lifting today! I hate waiting until Sunday to finish but I was pretty busy all week.

Here is what today looked like:

Bench Press 135 x 10
Jump Rope 200 reps in 90 seconds
Narrow Grip Bench Press 135 x 10
Step down jump-ups BW+30 pounds 16" x 25
Wide Grip Bench Press 135 x 10
Right leg lateral jumps BW 41" x 10
Flat Bench Dumbbell Bench Press 52.5 x 11
Left leg lateral jumps BW 41" x 10
Incline Dumbbell Bench Press 52.5 x 11
Kettle bell swings 80 x 28
Stiff Leg Deadlift 195 x 10

Now I'm off to do some yardwork.

Life is good, WIM

Crushing it!

Yeah boy! Gettin back to non embarrassing levels of strength is nice. I'm still really weak by lots of standards but I'm in a really good rhythm of diet and exercise.

I'm not losing lots of weight right now, and here are what I believe to be the biggest 2 factors:

1. I've been going out of town a lot. I'm really active on these out of town trips, but I'm not tracking calories there so I think it's a 4 steps forward, 4 steps back sort of situation. Which I'm totally fine with.

2. Playing all this disc golf and I think my FitBit is just generally crediting me with too many calories. Which again I'm fine with. I'm not gaining any weight and my lifts are going up still.

So even though the weight isn't dripping off, I'm eating well, having a ton of fun and feeling super healthy. I won't be off the hook on this bet til I hit 169.9 and at this rate I'll be doing this for quite a while unless I really buckle down with discipline for a few weeks. Which I might, we'll see.

Anyway, I got out and lifted for 62 minutes today.

Here is what it looked like:

Low Bar Back Squat 225 x 5
Sit-ups BW x 29
Low Bar Back Squat 225 x 5
Crunches BW x 29
Low Bar Back Squat 225 x 5
Elbow Plank BW x 85 seconds
Low Bar Back Squat 225 x 5
Right Arm High Partial Sit-ups BW x 29
Low Bar Back Squat 225 x 5
Left Arm High Partial Sit-ups BW x 29
Bench Press 165 x 5
Right Heel Touch Crunches BW x 29
Bench Press 165 x 5
Left Heel Touch Crunches BW x 29
Bench Press 165 x 5
Mountain Climbers BW x 40
Bench Press 165 x 5
Leg Raises BW x 18
Bench Press 165 x 5
Bicycle crunches BW x 32

Notes: the first 3 sets of of squats were really tight, really solid. The last 2 sets were fine but the form was a little loose and sloppy. Oh well, just gotta focus a little more next time. The bench sets were interesting in that the first set felt reasonably tough but each set was the same level of difficulty, I didn't experience in real overlapping fatigue there. Which is good, I suppose.

Now I'm off to try and scoop some money at disc golf.

Life is good, WIM

ty very much, I'll TR if and when I start...

Sweet!

I got out and lifted today for 57 minutes. Was decent.

Here is what it looked like today:

Deadlift 285 x 5
Left Side Plank BW x 50 seconds
Deadlift 285 x 5
Right Side Plank BW x 50 seconds
Deadlift 285 x 5
Russian Medicine Ball Swings 25 pounds BW x 29
Standing Military Barbell Press 100 x 5
Right Cross Leg Diagonal Crunch BW x 30
Standing Military Barbell Press 100 x 5
Left Cross Leg Diagonal Crunch BW x 30
Standing Military Barbell Press 100 x 5
Left Leg Donkey Kickbacks BW x 30
Standing Military Barbell Press 100 x 5
Right Leg Donkey Kickbacks BW x 30
Standing Military Barbell Press 100 x 5

Notes:

I was able to stick with the plan of double over hand grip on my deadlift for the first rep before switching, and did that on all three sets which I'm happy with.

I experimented with different width of grips for the OHP to try and cause my shoulder less pain. It was def better with a much narrower grip. The reps were easier and my shoulder felt better. Which I thought would be opposite but at least I know.

So I still have a couple hours of lifting left to bang out but I'll get after it later this week.

Off to disc golf!

Life is good, WIM

Didn't even post my last two workouts. But I'm going strong today.

I'm starting a 10 day push today of eating 1200 calories max. Gonna be tough but I'm ready for it.

Today I had a great workout, which lasted 100 minutes.

Here is what I did:

Low Bar Back Squat 230 x 5
Sit-ups BW x 30
Low Bar Back Squat 230 x 5
Crunches BW x 30
Low Bar Back Squat 230 x 5
Elbow Plank BW x 90 seconds
Low Bar Back Squat 230 x 5
Right Arm High Partial Sit-ups BW x 30
Low Bar Back Squat 230 x 5
Left Arm High Partial Sit-ups BW x 30
Bench Press 170 x 5
Right Heel Touch Crunches BW x 30
Bench Press 170 x 5
Left Heel Touch Crunches BW x 30
Bench Press 170 x 5
Mountain Climbers BW x 42
Bench Press 170 x 5
Leg Raises BW x 19
Bench Press 170 x 5
Bicycle crunches BW x 34
Deadlift 295 x 5
Left Side Plank BW x 55 seconds
Deadlift 295 x 5
Right Side Plank BW x 55 seconds
Deadlift 295 x 5
Russian Medicine Ball Swings 25 pounds BW x 30

Squats were hard. But I got em. Bench feels the same as it does every week. Deadlift felt good. Only thing I was having trouble with was grip and I was still able to do the first set of all 3 reps was double over hand. Booyah!

Now I'm off to disc golf!

Life is good, WIM

Soooo you're doing RFL, but with the classical "JonFon don't follow no gotdamn rules!!!" spin to it? Have fun!

Yea what do you expect!?

It's more like I'm going to drop a few pounds real quick to buy myself a month or so of reasonable moderation.

Got out and had a good lift today. Was nice and warm out which I really enjoy.

Today's workout took 60 minutes.

Here is what it looked like:

Standing Military Barbell Press 102.5 x 5
Right Cross Leg Diagonal Crunch BW x 31
Standing Military Barbell Press 102.5 x 5
Left Cross Leg Diagonal Crunch BW x 31
Standing Military Barbell Press 102.5 x 5
Left Leg Donkey Kickbacks BW x 31
Standing Military Barbell Press 102.5 x 5
Right Leg Donkey Kickbacks BW x 31
Standing Military Barbell Press 102.5 x 5
Decline Sit-ups BW x 27
Hang Cleans 165 x 3
Right Toe Touch Crunches BW x 28
Hang Cleans 165 x 3
Left Toe Touch Crunches BW x 28
Hang Cleans 165 x 3
Flutter Kicks BW x 72
Hang Cleans 165 x 3
V-Up holds BW x 28
Hang Cleans 165 x 3
Full Plank BW x 80seconds

Notes:

OHP is just tough. Not sure I got full extension on all reps but I tried my best. I really need to switch to DB presses. The hang cleans were awesome. The heaviest I've done in a month and the lightest they've felt so far.

Now I'm off to scoop some money at DG then PLO!

Life is good, WIM

Finished off my lifting for the week today. Actually lifted slightly longer than 4 hours this week. Not by much, just a few minutes.

Honestly I'm still waiting for the diet crash. Surprised it hasn't happened yet. I'm experimenting with doing 6 meals at roughly 200 calories over the course of the last 6 hours I'm awake. So it's basically IF with steady eating once the window is open. High protein, high vegetables, high fiber small portion meals to keep me going. Lots of caffeine, lots of water, lots of fluid to help my stomach feel full.

Yesterday it was stretched much longer due to being forced to stay awake much longer than anticipated so I was eating 60 calories helpings of tuna every hour toward the end. But I made it, and actually had 24 calories to spare. Interesting.

Anyway, here is what my lifting looked like today:

Barbell Shrug 195 x 5
Push-ups BW x 29
Barbell Shrug 195 x 5
Incline Push-ups BW x 29
Barbell Shrug 195 x 5
Decline Push-ups BW x 22
Bent Over Barbell Row 150 x 5
Right Forearm Dumbbell Curls 37.5 x 10
Left Forearm Dumbbell Curls 37.5 x 10
Bent Over Barbell Row 150 x 5
Right Arm Seated Dumbbell Curls 37.5 x 15
Left Arm Seated Dumbbell Curls 37.5 x 15
Bent Over Barbell Row 150 x 5
Low Bar Back Squat 160 x 10
Pull Ups BW x 6
High Bar Back Squat 160 x 10
Chin Ups BW x 8
Front Squat 160 5
Bench Press 140 x 10
Jump Rope 190 reps in 90 seconds
Narrow Grip Bench Press 140 x 10
Step down jump-ups BW+30 pounds 16" x 25
Wide Grip Bench Press 135 x 10

My jump rope broke right before I was getting ready to finish. Other than that everything felt really good. Some of it felt really heavy but I got it all.

Now I'm going to eat some cod and green beans.

Life is good. WIM

So... I ended up doing a cheat day on Saturday. I was well within my bets with Aidan but I did break my 1200/calories a day regimen. It was just in time, too. I was crashing suuuuper hard. So today's great workout was brought to you by Saturday's cheat day.

Here is what today's 90 minute fasted workout looked like:

Low Bar Back Squat 235 x 5
Sit-ups BW x 31
Low Bar Back Squat 235 x 5
Crunches BW x 31
Low Bar Back Squat 235 x 5
Elbow Plank BW x 95 seconds
Low Bar Back Squat 235 x 5
Right Arm High Partial Sit-ups BW x 31
Low Bar Back Squat 235 x 5
Left Arm High Partial Sit-ups BW x 31
Bench Press 175 x 5
Right Heel Touch Crunches BW x 31
Bench Press 175 x 5
Left Heel Touch Crunches BW x 31
Bench Press 175 x 5
Mountain Climbers BW x 44
Bench Press 175 x 5
Leg Raises BW x 20
Bench Press 175 x 5
Bicycle crunches BW x 36
Deadlift 305 x 5
Left Side Plank BW x 60 seconds
Deadlift 305 x 5
Right Side Plank BW x 60 seconds

Squats felt tough but they were good. Surprised I got all of them, but I'm glad. The bench press was suuuuper tough but again I got all the reps. And I was scheduled for a 3x5 on DLs today but opted just for the 2x5 today. My form wasn't that great and I wasn't able to pull a single rep with the double overhand grip. Which is fine. Still an awesome workout.

Off to play DG with my new discs!

Life is good, WIM

I leave you with a recent pull-up pic

Boom baby!



More bets coming soon with Aidian.

Finally had a bad lift today. Just in time to get back on the food wagon. I worked my way through it, though.

Here is what today's 90 minute workout looked like:


Standing Military Barbell Press 105 x 4
Right Cross Leg Diagonal Crunch BW x 32
Standing Military Dumbbell Press 45 x 4
Left Cross Leg Diagonal Crunch BW x 32
Standing Military Dumbbell Press 40 x 5
Left Leg Donkey Kickbacks BW x 32
Standing Military Dumbbell Press 102.5 x 5
Right Leg Donkey Kickbacks BW x 31
Standing Military Dumbbell Press 102.5 x 5
Decline Sit-ups BW x 28
Hang Cleans 170 x 3
Right Toe Touch Crunches BW x 29
Hang Cleans 170 x 3
Left Toe Touch Crunches BW x 29
Hang Cleans 165 x 3
Full Plank BW x 80 seconds
Barbell Shrug 205 x 5
Push-ups BW x 30
Barbell Shrug 205 x 5
Incline Push-ups BW x 30
Barbell Shrug 205 x 5
Decline Push-ups BW x 23
Bent Over Barbell Row 155 x 5
Right Forearm Dumbbell Curls 40 x 10
Left Forearm Dumbbell Curls 40 x 10
Bent Over Barbell Row 155 x 5
Right Arm Seated Dumbbell Curls 40 x 10
Left Arm Seated Dumbbell Curls 40 x 10
Bent Over Barbell Row 155 x 5

Couldn't hit my OHP first set. Switched to DBs couldn't hit that first set either. Then I failed my first 2 attempts at the HCs but stuck with it and got a few reps in. After that it was all fine.

Kinda grumpy today. Gonna see if I can squeeze in some meditation

Life is good, WIM

Alright back to work. Gonna go pretty hard for these 2 weeks. Lots of diet and exercise.

Here is what I did today:

60 minute workout

Squat 225x5
Incline push-ups BWx20
Sit-ups BWX25
Squat 225x5
Push-ups BWx20
Crunches BWX25
Squat 225x5
Decline push-ups BWx20
Mountain climbers BWx30
Bench press 165x5
Dumbbell shrugs 45x15
Right arm high partial sit-ups BWX25
Bench press 165x5
Side lateral raises 10x15
Left arm high partial sit-ups BWx25
Bench 165x5
Alternating arms KB swings 18x100
Alternating arms KB swings 35x50
Farmers walks 45x75 seconds
Right arm dumbbell curls 30x15
Left arm dumbbell curls 30x15
Right forearm curls 30x15
Left forearm curls 30x15

Solid day, over 17k steps and counting.

Life is good, WIM

Another good 60 minute workout toady. It's 108 degrees out and I love it. So much better than cold and rainy.

Here is what I did today:

Squat 230x5
Push-ups BWx21
Sit-ups BWx26
Squat 230x5
Incline push-ups BWx21
Crunches BWx26
Squat 230x5
Decline push-ups BWx21
Plank BWX60 seconds
Bench press 170x5
Kettlebell swings 35x50
Right heel touch crunches BWx26
Bench press 170x5
Kettlebell swings 50x35
Left heel touch crunches BWx26
Bench press 170x5
Skull crushers 35x10
Barbell curls 45x20
Right toe touch crunches BWx26
Dumbbell push press 45x5
Side lateral raises 10x10

Worked up a really nice sweat.

Life is good, WIM

Another solid 62 minute workout in 109 degree heat.

Here is what today looked like:

Deadlift 275x5
Push-ups BWx22
Bicycle crunches BWx26
Deadlift 275x5
Incline push-ups BWx22
Russian medicine ball swings 25x25
Deadlift 275x5
Decline push-ups BWx22
Leg raises BWX20
Standing dumbbell press 35x5
Elevated left side plank BWx35 seconds
Pull-ups BWx3
Standing dumbbell press 35x5
Elevated right plank BWx35 seconds
Chin ups BWx4
Standing dumbbell press 35x5
Hang cleans 135x3
Flutter kicks BWx60
Hang cleans 135x3
Right side diagonal crunches BWx26
Hang cleans 135x3
Left side diagonal crunch BWX26
Hang cleans 135x3
Incline elbow plank BWx60 seconds
Hang cleans 135x3

Not super heavy or anything but feels good to get back into it. I was having trouble with my grip today on the pullups, chinups, DL and a little on the HCs. I think part of it that the metal is really hot, part of it is that my grip is just weak and rusty, and part that I'm really sweaty and slippery. Oh well.

Now I'm off to do some field work!

Life is good, WIM