Unofficial weigh-in today was 182. A+ when I consider that I came back from Australia in February weighing 190+. Belts were already too big, but now I'm on the last hole. Will need to cut extra holes or get new belts. On dat YTF program.

Also a little wtf at those pistols. Maybe I misunderstand weight distribution, but if I'm able to do a pistol with more than bodyweight, shouldn't that mean I'm able to do twice the amount of weight when using both legs? Those pistols are ATG ffs!

Our max lifts are almost identical. Bench 240, Squat 240, deadlift 320. Except I weigh exactly 20 less than you. Will score this as a victory for the LOCOmotive. Choo Choo!!

Lemme know when you can perform cf workouts without vomiting and begging to reduce from five rounds to three

Hopefully I can surpass your lifts. That sounds somewhat realistic. I've got a bit more cutting to do tho before I can reach for a true golden loco.

4/24/13

Warmup
Foam roll
Squatting jumping jacks

Workout
FS
135x8
155x5
175x3
195x2
205x1
205x1

OHP (nothing like a new exercise to make you feel like a weak noob)
95x8
115x2
105x5
105x4
105x4

Super confused by the OHP being so hard today, but on 115 I failed at rep #3, and at 105 I failed at rep 5. 95lb felt really good, but tinybro gonna tinybro.

Speed deadlift
185x10
190x10
195x10

Curls
65x5
75x3
85x2
95x1

WOD (11 minutes)
30 burpees
150 jump ropes
20 burpees
150 jump ropes
10 burpees
150 jump ropes

Sorry chis, I wanted to live up to your example with that WOD but had to minimize it. Running low in the tank at this point and had one more exercise to go.

Walk-overs
2x5



I saw a girl warming up with walkovers the other day and thought damn, if you did a bunch of those in a row that would be a killer core workout. So now I'm practicing them. I'm starting by lifting into a handstand and walking down the wall until I land on an elevated platform. I'm slowly working the height down until I'm comfortable lifting off from an ATG backwards arch. It's not so much a strength problem as mental. The lower I am, the stronger I have to push off, but the movement is slightly terrifying haha so I'm easing my way into it.

That OHP is not that bad. That's how that exercise works. You crank out 10 at 95 and then fail at 4 at 115. Standard. Probably something to do with the muscle fiber distribution of the deltoid.

Front squats jack up my elbow. So we'll give you the edge there. Congrats bro, get some sleep.

Nice to see at least one upper body lift I'm stronger in. Of course, you just started and I Press almost every workout (and NFW I'm doing a single HS pushup or walking around on my hands anytime soon).

Nice, looks like you were on your way to taking me down on that one

I'm equally weak in the press. You're in good company.

I've been following this video for tips on improving my back walkovers.



The suggestions to straighten your legs, get your chest over your hands, and use one leg as a counterweight are all pro tips. Has made a world of difference. You can see from the previous video of me that I was going into walkover position way, way too close to the wall. Can't get the appropriate arch with my legs that close. Improving, but still can't get off from ATG

And good lord, this is one hell of an upper body workout. I haven't felt this kind of burn in my shoulders and upper arms in a long, long time. If I don't get over on the first couple of pushoffs I have to bail and go for a higher lift or risk face planting.

04/27/13

Weigh-in day was technically supposed to be yesterday, but I was buried under thesis revisions and barely left the office long enough to sleep.

So today @ 182lbs. Hmmm. Okay, so looks like I might be rocking the -1lb a week! I am still seeing strength gains as well, so hopefully that means lbm is increasing as bf is decreasing.

Need to reset my waist measurement tho. Let's say it's currently at 34". My measurements for it have been wildly inconsistent. Sometimes 33.5, sometimes 34, sometimes 33.25. Always 1" beneath my naval. Only explanation I can think of is that sometimes I black out and suck it in big time.

Wondering if I need to post a new pic one month into the cut phase to see where I stand on the H&F-meter. Might be better for my ego to wait two months. Unless I'm doing it wrong.

Warmup
Foam rolls
Speed punches and side kicks on heavy punching bag
Walkovers

Workout
HBBS
135x8
185x5
205x5
205x5
205x4

Deadlift (all mixed grip)
245x8
265x5
245x5
255x5
255x5

Bench
195x5
195x5
205x5
205x4
195x5

205 felt really good. Felt like I could have busted out a 225x3 really easy, but I didn't have a spotter and am afraid of death.

Weighted pullups
+25x5
+25x5
+25x5
+30x5
+30x5

Weighted dips
+60x5
+60x5
+60x5
+60x5
+60x5

Leg lifts
x10
x10
x10

WalkoversX6 (6" box-step assist)

Walkovers getting much easier after only a few days. I've been doing them at home barefoot, thinking less weight would make it easier, but today I did them at the gym with shoes on, and it looks like the heavier counterweight on the leading leg, plus the better traction with the lift-off leg, makes it much, much easier. 6" elevated assistance felt good, easy to transition from the arch and make it over the parallel mark. The main problem was that by this point my arms felt wasted.

Also, I forget who posted this and in which thread, but I've copied their suggested routine for Mrs. Rhymes and she is loving it, seeing quick results.

Day 1:
- Goblet squats
- DB bench/DB press (or incline DB press)
- Assisted chins/pulldowns
- DB Rows

Day 2:
Whatever the hell she wants. Crossfit, full cardiotard, etc.

Day 3:
- Goblet squats
- DB OHP
- Step-Ups
- Planks

Probably been mentioned before, but what's the thesis on?

Content analysis of genre fiction. Involves coding a mountain of variables and tons and tons of number crunching. A lot of theoretical stuff done to lay the foundation for future research. Can't say much more than that publicly tho.

Are you riding the research/academia train too, chis?

What department is that?

I just started masters in elec engineering, hoping to specialize in information theory, but won't be starting research until probably the summer

Journalism and Mass Comm. We're a gigantic department with lots of sub-departments, eg advertising, public relations. I LOL whenever someone hears the department name and asks me about the state of journalism. I have to shrug. Not that I haven't studied journalism. It's just that I deal in theory and research methodology.

You and I will probably end up with a lot of methodology overlap, especially if you look at linguistics and human perception.

4/29/13

Weighed in today @ 180lbs. I'LL TAKE IT.

I think I need a professional to check my waist size. I feel ******ed. It should be so simple. But my pants are looser, and I have no more notches left to shrink my belts, so even though my noob self can't properly measure my waist, something is shrinking.

Warmup
Speed punches and side kicks
Walkovers

Bench
195x5
215x3
225x2
225x1
185x7

Squat
135x8
185x5
205x3
215x2
225x2
235x1

Squat weight officially above bench weight!

Deadlift
225x5
275x3
295x2
305x1
315x1

Officially lifted 3 big boy plates on both sides! Went in sore and tired and thinking I wouldn't even do deadlifts today. Instead hit a PR.

Weighted chin-ups
BW+25
x8
x8
x8

WOD
1000m row machine, level 10 resistance
For every 15 pulls, perform 10 burpees.

You can lower the resistance, but you're really ****ing yourself over by forcing yourself to do more pulls/more burpees to hit 1000m.

Not sure how long the WOD took me. I set a stopwatch on my cellphone, but at some point while it was in my pocket the application stopped running. I think it was <15 minutes but not sure.

Started to use the voucher I had for 1 month of Crossfit today. Not too impressed (lol sample size). Guy clearly regrets selling the vouchers really cheaply through Living Social, so is not too keen on helping me acclimatize.


Plus, no chicks in sportsbras.
(was a guy doing the WOD in a gasmask, which was really weird even for LA)

WR Deadlift very nice.

4/30/13

The pain of working out truly is the feeling of weakness leaving your body. I learned today why I don't drink or stay out late. Went out with friends last night and had a great time at trivia but a little alcohol and late hours meant I was dead today. Was thinking about not going to the gym until tomorrow, but as usual went anyway and left feeling rejuvenated.

Warmup
speed punches and side kicks

walkoversx5x3 (6" elevated assistance)

Pistols
BWx5
+10x5
+20x3
+25x2
+35x1

WODs

Backwards rolling handspringsx5
Vertical freeze 12 seconds
5 leg sweeps
3 rounds, 1 minute rest between rounds

Squats@95lbsx20
30 pushups
3 rounds, no rests (8 minutes)

Your squat and deadlift catching up with mine is now making me angry. Get your overhead press to catch up (which won't take long) and it'll drive me into a rage. A fat, weak rage. But a rage nonetheless.

Poppa,

OHP almost sent me into a rage. Hitting PRs on benching and then I can't even OHP my warmup bench weight? WTF. Nothing like something new to remind me of my status as a tinybro. Hopefully I will see some quick increases for that exercise, too. Well, hopefully for me But maybe the rage will send you into Hulk-mode and you will PR every exercise!

5/1/13

Warmup
foam roll
walkovers
handstands
static stretching (ldo)

WODs

OHP w/ dumbbells
45lbersx10
50 lbersx5
50 lbersx7
55 lbersx5

FS
145x8
165x5
185x3
205x2
215x1

Pendlay rows
45x10
95x10
115x8
135x5
155x5
135x5

Odd exercise. Never done it before, but I figure pro advice is to follow my namesake's lead.

Conditioning
Run quarter mile
12 pull ups (strict)
21 kettlebell swings (61.7lb kb)
3 rounds, no rests. 1st round ran 10mph, 2nd-3rd rounds ran 8.5mph. Finished in 13:37.

5/4/13

Bench
185x8
205x5x3
135x12 (paused at chest reps 6-12)

Squat
135x8 (atg)
175x5
185x5
185x5
135x5 (atg+pause)

Deadlift
225x8
275x5 (unintentional pause reps 4+5 )
265x5
265x5
225x8

Weighted pullup
+15x8
+25x5
+25x5
+25x5
+15x5

Knee to chest pulls+chin ups
x12
x15
x15 (five second delay at rep 10)

Cut is getting rough. Hitting between 1700-2k cals on rest days, maybe 2100-2200 on workout days. Have to be careful not to eat empty calories, especially before bed, or hunger gives me trouble sleeping.

1 month in is a week from now. Will enter new noodz into the H&F progress meter.

5/5/13

Weighed in at 181.2 on an electric scale. Will take that as my official weigh-in since I think the variance has come from using a non-electric, and I am a noob in manually measuring anything.

Warmup:
Lots of walkovers. 4" assistance. Getting close to ATG!!!!#111!!!

Stole today's WOD from Payoff's log.

This was awful. Probably the most brutal WOD I've ever experienced. I altered round 1 thinking "Heh I'm gonna smoke this fool without scaling anything." But by round 2 I could see I was quite wrong.

Buy in: 800 meter run
Round 1
50 burpees
40 pull ups (strict)
30 pistols (15 each leg)
20 KBS (65#)
10 HSPU

Round 2
50 burpees
40 pull ups (scaled to 20 strict)
30 pistols (12 pistols, 20 air-squats)
20 KBS (65#)
10 HSPU

Buy out: 800 meter run

Took 41:41. Might take tomorrow off from weights. Depends on how I feel in the morning. Would prefer to crawl into a hole and hibernate.