And then checked where the Fish Game was all about.. apparently you’re a medium-sized fish that scores points when eating smaller fish & lose (?) points when eaten by bigger fish.. or do you gain points when you avoid them?
Score was 720 points for the first try.. I did do the lazy bit by lying low to avoid fish (not row) rather than row away as fast as I could (which makes you float to the top).
It was a fun way to pass 4 minutes…
Yes, it is a very fun game, but I don't remember if you score if you avoid the bigger fish. I never rowed so aggressively in my life until I started playing it, LOL. And that was about 2 minutes into the game, when I finally figured out how to play it.
cycl T °C wtkg fat% cals cals devi
days BBT4 4dwt 4dbf pln4 in4d dv4%
a26d 36,7 60,0 25,0 2107 2146 2%
CD01 36,9 60,7 25,1 2188 x
Tuesday November 3 Estimated output: 2511 kcal (lifting, rowing, walking, driving) Planned intake: 2861 kcal Actual intake: 3335kcal (157% of mtn) -170gP
Stats next morning: 60,6kg - 25,4% - 36,74°C
Big drop in BBT, yep, Aunt Flo arrived. Back to dieting again..
Let's put the game face on!
Interesting eats: not really outside having blackcurrant jam/IsoSpark slush as a sports drink for the first time , oh and I've not eaten that type of chocolate much before. Unplanned eats/BLTs: few bites of pizza, cough drops, ‘muscle’ treacle cookie & just before midnight a small cappuccino chocolate bar decided to jump into my mouth.. it knew Aunt Flo was coming Carb up: blackcurrant IsoSpark
Warm-ups
Normal warmup: arm circles, calf stretch, Frankenstein, cat/camel, push-ups, scaptions, Russian twist on ball & Swiss ball crunch w med ball, SHELC + hip stretches, lateral & walking lunges, kb swing
Specific warm up w broom stick: pulls – BOR - GM / back squat - OH squat – drop snatch –Sots press – snatch (latter also with 7,5 kg technique bar)
A power snatch
15x6
22,5x4
25x3
27,5x3
30x2
31x1
32x1
33x1
34xF – 1 – F
25x6, PR
Having a hard time to wait with pulling the bar up till I’ve extended fully & then afterwards to go down fast.. doing it with a much lighter weight was far easier = not being afraid the wt will not go up = better focus on squatting down.
B power clean & jerk
27,5x3+3
29,5x3+3
31,5x2+2
34x2+2
36x2+2
39x1+F (had loaded unevenly)
38x1+1 – 1+1 – 1+F
Was too fatigued in shoulders to really do well here
C ATF (dynamic) front squat
40x6
45x5
48x4
51x4 – 4
54x2 – 2 – 2
Put damper on 4 which translated to 115 .. it was easier now to keep breathing/HR under control, so times were more consistent : 2:25,8 – 2:29,9 – 2:27,7 – 2:21,9 with an avg pace of 31 strokes/min (30-30-31-33)
Hey Espi how ya doing? I could prolly do a fruit omlette but don't think cashew butter on eggs is for me. Sounds like something a pregnant lady would eat lol.
You guys do peanut butter on apples.. that grosses me out a lot more
We have a huge amount of Indonesian people here, who introduced satays = grilled chicken with a peanut sauce. You can also do eggs drowned in peanut sauce or simply add peanut butter.. the cashew butter is a simple variation on that theme...
You guys do peanut butter on apples.. that grosses me out a lot more
Oh no you didn't?!? You did not diss my apples and peanut butter. I believe I could libe off this food combination completely. It is often my mid-afternoon snack. Helps re-energize the mind and body. Plus, it's really really good.
Oh no you didn't?!? You did not diss my apples and peanut butter. I believe I could libe off this food combination completely. It is often my mid-afternoon snack. Helps re-energize the mind and body. Plus, it's really really good.
Ummm...yeah.....x2! And, as you say Espi.....don't knock it til you try it.
Apple with peanutbutter, yack! And a combination of sugar and fats with little protein as well, I never trust that, even as those are the better sources of sugars and fats
Eggs with cashewbutter however sound very nice to me
Friday November 6 Estimated output: 1862 kcal (walking) Planned intake: 1312 kcal Actual intake: 3842kcal (186% of mtn) -95gP
Stats next morning: 60,5kg - 25,6% - 36,80°C
Wt barely up.. BBT up by almost 3/10th degree !
Interesting eats: not really, just fun junkfood (cappuccino flavoured chocolate) Unplanned eats/BLTs: cappuccino chocolate, crisps & licorice Carb up: all of the above .. burp!
Apparently I’m already in bulk/junkfood mode despite the ‘dieting’ phase of the moon.. it was grey all day & I felt like treating myself to good junkfood. We rented a movie but didn’t get to watch it…yet (Hoodwinked) .. supposedly it's a fun animated movie
Peanut butter with jam ? Another totally weird combo
When I told SO you all suggested apple w pb he said it might work, as his grandmother (who happened to be Indonesian), would put sambal (chilli paste) on apples.
Saturday November 7 Estimated output: 2062 kcal (doing the Farmer’s walk) Planned intake: 1512 kcal Actual intake: 1260kcal (59% of mtn) -101gP
Stats next morning: 61,2kg - 22,4% - 36,51°C (1 hr earlier it was 36,35°C)
Carbs weren’t utilized that much so the extra Friday carbs sucked up moisture. Weird bf% readout.. would be nice if it was true.
Interesting eats: mango, several cups of tea.. bought various types among which a herbal fruit sampler , Swiss eucalyptus & African honey tea.. really want to drink more hot drinks Unplanned eats/BLTs: sample of cheese Carb up: no, see Friday
Warm-ups
Normal warmup: arm circles, calf stretch, Frankenstein, cat/camel, push-ups, scaptions, Russian twist on ball, SHELC, glute bridge , lateral & walking BW lunges, kb swing
As for the kb swings: did the usual double hand neutral grip x 15 and then tried if I could do single hand swings. Opted for overhand grip & managed 10 each side w/o too many problems . As it was the first time , that’s an easy instant PR!
As someone pointed out the 24kg one has a slimmer grip, I tried double handed swings with this one too, but after 3 reps, I decided it was too much work for a simple warmup.
Too bad the grip is so thick as otherwise I'd want to do more single-handed kb swings but as it is, I'm too afraid they are going to become air-borne.
Specific warm up w broom stick & 7,5kg technique bar: pulls – GM – BOR / back squat – OH squat – drop snatch - Sots press - snatch
A power snatch
15x6
20x6
22x5
23x5
25x3
27x3
29x3
30x3
Not bad…
B snatch-grip push-press ???
No clue what this was .. forgot to look it up & got some confusing messages back.. one of the trainers asked the owner & showed me what it might be like.. a regular power snatch but no squatting down but instead shrugging it almost all the way up and then pressing it out.
I had thought it’d be like a jerk, but now with a wide grip.
Decided to not do it the way the trainer showed because that would lead to too much confusion now I’m still trying to nail a power snatch properly. So what I did was a
B power snatch + lowering to do a push press ???
25x1+3
27x1+3
28x1+2 – 1+3
This is wayyy too heavy for me.. couldn’t do it unless I’d just do a teeny-tiny ROM = not lower further than about my nose (not chest).
C power clean & push press ???
29x1+3 – 1+3
Was already very fatigued
When I was finished I started wondering if this lift wasn’t supposed to be done behind the neck as in all the other weeks I was supposed to do drop snatches/snatch balances which are also done BTN. Since I’m having shoulder problems (RSI) I’ve replaced those with OH squats…
D ATF back squat
15x8
35x6
42x5
45x5
48x5
51x5
54x3 – 3 – 3
Not bad actually.. maybe I did push butt out too much as it felt too easy. Hmm
E neutral grip chins
BWx5 -5
F hanging leg raise
BWx10
And then played doing floor leg raises, crunches with feet in air &
G Swiss ball crunches
5kg x 15
CARDIO Rowing
Skipped as the other trainer who’s the rowing expert now had his day off & came in to row himself. It’s a joy to watch him do it.. asked why he didn’t have a Concept 2 himself, which he does, but he’s moving places..
OK workout. Very pleased what a ton of junkfood can do 2 days later on.. no real PR outside the easy one for new exercises.. bit mad at myself for forgetting to look up snatch push presses or ask Burgener.. but am still amazed how peeved the owner is when someone picks another person’s program and then asks for advice..
One of the problems is that since Olympic weight lifting has been around for so long, there’s all Dutch terms for them.. he only knows those and can’t ‘work’ with foreign words for them.. maybe he would know the German ones too, but certainly NOT the American ones… besides ‘Americans aren’t good at Oly lifting” Yeah, right.. as if the Dutch are all that good ?
OK, so I’ve looked it up and it seems that my 3rd assumption was right after all.. that it’s a push press done behind the neck!
The snatchgrip pushpresses are nice. I could do that with like the same weights as the clean and jerks. Which is relatively heavy for a snatch related exercise.
But I don't really understand why you should not do it, and especially not what is the exercise by which you had it replaced (
power snatch + lowering to do a push press ???)
I had forgotten to look up what it was like.. so went to the training without a clue what it was... ooops!
Martijn (the younger trainer) thought it was like a power snatch, but one where you don't actually complete the movement but press it up at around face level.
Turns out it's a push press behind the neck which are easiest done from blocks like in that movie.
I'm very very very very ... bad at doing behind the neck presses. My shoulders don't even like upright rows, much less BTN presses. BTN lat pulldowns are also awkward for me.
But at least now I know what they are.. I'd have substituted these with overhead squats if I'd known.
The exercise I did instead was a regular power snatch and then I lowered the barbell for a bit and tried doing something that was somewhere in between a military press and a push press starting out just above the shoulder.. and when I couldn't manage, from around my mouth /nose.
It sucks to have weak shoulders
Too bad the grip is so thick as otherwise I'd want to do more single-handed kb swings but as it is, I'm too afraid they are going to become air-borne.
That's what I think all the time when I'm doing kb swings, even double-handed ones.
I feel your pain re: the shoulder strength issue. Sometimes I think I'll bust out of my plateau of doing one-armed military presses with the 26-lb kb.. and it's yet to happen. However, I really haven't been working steadily on this, so I shouldn't be surprised that is still the case. But it's frustrating regardless!
It sux to have weak shoulders when the rest of your body is fairly strong, at least my back is and my hips are. Legs aren't as strong as I thought/remembered, since a lot of their strength is hip-derived = quad strength isn't all that great.
But shoulders just got totally messed up from years of computer work in a wrong position.. however, I've also totally neglected them (or babied them) as I only did low-wt high rep stuff for them for fear of aggravating the pain.
Turns out that I could have dome more resistance work with them, just should have been more patient in building up strength. Yet.. they'll never be really strong.
Forget the wide-pullups MissDL can do!
Monday November 9 Estimated output: 1842 kcal (walking, driving) Planned intake: 1292 kcal Actual intake: 1342kcal (63% of mtn) -119gP (19-36-46% CPF)
Stats next morning: 60,4kg - 25,0% - 36,27°C
Lowest BBT in a very long time. BW drops, bf% goes up
Felt extremely cranky & irritable yesterday afternoon & then realized it was just from being low in carbs.
Warm-ups
Normal warmup: arm circles, calf stretch, Frankenstein, cat/camel, push-ups, scaptions, Russian twist on ball & med ball crunches, SHELC, glute bridge , lateral & walking BW lunges, goblet squat (kb), kb swing (double & overhand one-arm), Turkish getup (4kg)
WU w broom stick: pulls – upright row – BOR – GM
Specific WU w broom stick & 7,5 kg technique bar back squat - OH squat - drop snatch – Sots press - snatch – clean & jerk
A power cleans
15x5
25x5
30x5
32,5x4
34,5x4
37x3
39,5x3 – 3
41,5xF+2
Most were OK.. wasn’t entirely happy with form.
B pwrclean+ jerks
15x1+6
25x1+4
27,5x1+4
29,5x1+3
31,5x1+3
34x1+2 – 34x1+2
36x1+1 – 1+1 – 1+1
Didn’t try for doubles even though I was supposed to.
C clean (narrow grip) pulls
50x5 - 5
55x 4 – 4 – 4
Could have done more but wanted to spare myself for the RDLs
D1 Romanian DL
60x5 (forgot to do 8)
70x7
80x5 – 5 – 5 – 5 – 5
55x20, big PR (around 120lbs)
All with hook grip . Happy to see my RDLs are finally back to where they used to be… ! Plus a new PR for reps.... it's always so muh fun to take off weight and simply GO for it! Reminded me how I used to do DLs this way too = just use my back.. totally weird how I am only marginally stronger on actual DLs.
D2a box jumps
‘40cm box x 10 – 10
D2b step ups
BW x 7R / 2+FL (40cm)
BWx7L/7R w hand support in the ‘cave’ (30 cm height)
Did it ‘top down’ = step down from above as Aoife pointed out in MissDLs thread and not touch the floor! Harrrrrd! So hard actually I didn't really dare to continue on the lonely box and went to the 'cave' where I can touch the wall with one hand so as not to be afraid of falling.
Actually went in for 2000m but after 1100m decided I wasn’t into it enough for today.. so I stopped. Gym owner starts to totally p* me off in his behaviour of totally ignoring me or rather pretending to ignore me (as in reality he doesn't)
Tuesday November 10 Estimated output:2250 kcal (lifting, rowing, walking, driving) Planned intake: 2700 kcal Actual intake: 2692kcal (127% of mtn) -168gP (47-25-28% CPF)
Stats next morning: 60,9kg - 25,5% - 36,48°C
Some gain (DOMS?), slight BBT gain but still lowish too soon in the cycle.
Interesting eats: salad w eggs - avocado -tomato Unplanned eats/BLTs: swapped avocado (in salad) for a mango (snack), adding cashew pb to last meal Carb up: blackcurrant-IsoSpark
Ok, I can't believe I haven't been here before b/c I love all of your posts-- you're so informative. Hi! Also, I just wanted to say that I love apples and peanut butter. I love all nut butters, and I love sweet and salty together, which is the whole deliciousness of apple and peanut butter. Haven't tried cashew butter on eggs, but I like to cook eggs in coconut oil, so I'm willing to bet I'd like eggs w/ cashew butter, too.
Goddamn women... I am still hoping for a pat on the back for my big RDL PR (55kg/121lbs for TWENTY reps) & what do I get? Food comments
Shouldn't we all wear a T-shirt that says "will squat for food" or "will deadlift for food" ... take your pick!
Wednesday November 11 Estimated output: 1851 kcal (walking, driving, massage) Planned intake: 1301 kcal Actual intake: 1295kcal (61% of mtn) -106gP (24-33-43% CPF)
Stats next morning: 60,7kg - 25,3% - 36,58°C
Retaining fluids, but not feeling bloated
Interesting eats: tomato-avocado-egg combo Unplanned eats/BLTs : eating more than planned Carb up: too much licorice & crisps
Will need to recommit myself to NOT buying candy anymore PLUS adding potato crisps to this food ban. When 'it's in da house , it *will* be eaten".. some foods I just can't eat in moderation which goes for crisps as well as SOFT licorice. Hard candy is not a problem.
will not extend the ban to ice cream, but will try to limit my purchases to smaller sizes = individual Magnums or small cups.
Even though I'm planning to maintain and do culking cycles as I'm fairly happy with current BW (some think I should go for 55-57kg but I'm fine with 60-63kg), there's no reason to gain too much fat over LBM!
Thanks for the pat... will be looking up if I hit another PR today for snatches.
Was thinking "Will snatch for food" but there seems to be a double sexual meaning to that word, so before thinking about T-shirts , the Urban Dictionary needs to be read.. at least now I know that a doxie is both a dog & a broad.
However, I really haven't been working steadily on this, so I shouldn't be surprised that is still the case. But it's frustrating regardless!
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