Soldier's Redefine Yourself Contest Log

[IrishSoldier]

Time to test myself on this one guys. It's time for me to get into a more athletic style of lifting and working out. Mainly the same workouts with added in swimming, hitting heavybags, tabata theory, hiit sprints. Water only from now on. Got Finaflex PX Black on my side, which means I'm fully strapped! Based off my other log it is obvious I have a gold base to start with. I also have a lot of definition to obtain! Not saying I look like **** but I got room for improvement that I will utilize as my advantage! Here is my before pic that I sent in. Hopefully by the end of this log I'm not the same size cuz that would be embarrassing I have good faith! Let's run ****!

Will also post this on finaflex forums as well.

[snagencyV2.0]

[Montego1]

Here for support when needed!

[iparatroop]

Here to add quips and useless knowledge. Did you know Ty Cobb had the highest career batting average?

[iparatroop]

But, I have another few questions that pertain to the challenge. What is your plan for dieting (I hate that word because it makes people think of starving or limitations), or better yet, what is your eating plan?
Do you have a goal for a bf%? I'm not the expert on reaching goals, but I've found that they are easier to reach if you have clear ones.
And last, what are you gonna do if you win?

[edje007]

But, I have another few questions that pertain to the challenge. What is your plan for dieting (I hate that word because it makes people think of starving or limitations), or better yet, what is your eating plan?
Do you have a goal for a bf%? I'm not the expert on reaching goals, but I've found that they are easier to reach if you have clear ones.
And last, what are you gonna do if you win?

Let's get s.m.a.r.t. with your goals

[DreamWeaver]

Here we go!!!

[snagencyV2.0]

Here to add quips and useless knowledge. Did you know Ty Cobb had the highest career batting average?

duh

[IrishSoldier]

Gf is here till tomorrow. Good weekend off before this all begins. Dinner and a movie tonight! Tomorrow I'll be active once again.

[DreamWeaver]

Just this one break then down to biddness....

[EBF_2356]

In bud

[IrishSoldier]

Thanks guys. Working a few 8 hour shifts ina row so I'll be lifting at night times. Plan on simply trying to cut carbs and calories while adding some athletic training in there. Gonna hit the bag tonight after chest lifts.

[IrishSoldier]

Chest Day
Bench press:
140x5
190x5
210x5
190x5
190x5
160x10
160x10

Dumbbell chest flyes:
3x35x12

Incline/Decline Pushups superset
3 sets of 10 each

Incline dumbbell presses:
2 sets of 10- 40lbs

Wheel of Death: knee position
3 sets of 10

Decline Ab Curls:
3 sets of 15

Front and Side Planks
1 set - 60 seconds each

Hit a chest day and threw in some core after it. Wheel of Death is a killer workout. I do it from the knee position and still struggle with full extensions but I'm new to it so it's expected. Gonna try to shape my abs and obliques which I have honestly never really fully attempted. Just planning on implementing different core workouts to shape it up, can't really say I know what I'm doing but ya gotta start somewhere. Hiit sprints tomorrow way before my back workout which will be later on. Feelin good!

[Montego1]

I normally do weighted rope crunches on cables, hanging leg raises, flutter kicks and that's about it. Sometimes ab wheel but it doesn't do the trick for me any more really.

[snagencyV2.0]

on WOD, I've found the key to be serious mind-muscle connection..
can do them from both standing and kneed position, but really - if you are doing them to perfect form, there may be no need for standing
make sure the ass does not drop below your back at any time, keep the back as flat as possible, mind-muscle focus to use the arms simply to balance on and not to aid the movement, and when drawing back FOCUS on using those abs to pull it in, flexing thruout

love these things!

[IrishSoldier]

Very intense mind muscle connection. I was so focused during this workout and really had to feel it out. At the end of the 3rd set I just started laughing on the floor because this **** really got me going lol and put me to the test. Got me some steaks and ground beef for the week. I'm planning on cooking the ground beef and bringing it to work to eat in a container all week so I avoid bad weis food. Late night eats last night at like 12, this weis steak cooked on my George foreman was better than the steak I got at Applebees the other night.

[snagencyV2.0]

on the ground beef - 80/20 is a ton of fat to take in, even on the foreman - and if you are eating any higher amount of this (8oz 1-2x daily or more) that satfat can add up in a HURRY!
you may want to look at the lower fat stuff, like sirloin (90 or 93%), or even 96% (can be had a weis I am sure, tho I don't have one in my area)..I usually go top sirloin for the steaks as well, pretty lean cut - altho my fav for taste is most definitely a nice fillet no contest there

[Montego1]

Lean ground Turkey and ground chicken could also be an option if you are wanting convenience.

[DreamWeaver]

on the ground beef - 80/20 is a ton of fat to take in, even on the foreman - and if you are eating any higher amount of this (8oz 1-2x daily or more) that satfat can add up in a HURRY!
you may want to look at the lower fat stuff, like sirloin (90 or 93%), or even 96% (can be had a weis I am sure, tho I don't have one in my area)..I usually go top sirloin for the steaks as well, pretty lean cut - altho my fav for taste is most definitely a nice fillet no contest there

Yep top Sirloin has a good flavor to it as well.

[snagencyV2.0]

Yep top Sirloin has a good flavor to it as well.

oh no doubt - love it!
jus sayin, filet mignon made right = mmmmmm

[IrishSoldier]

Yeah normally I get 96% ground beef but when I clocked out last night at 9 there was only one thing of ground beef left and it was the 80%. I'm only eating it once a day pretty much though so it wont be too bad. Yeah top sirloin is good! I am also looking for convenience, ground turkey will probably be good on my foreman. I don't like chicken cooked on there, I just can't get it right! Tastes rubbery and gross but nething less will be undercooked.

[DreamWeaver]

oh no doubt - love it!
jus sayin, filet mignon made right = mmmmmm

Go to costco and pic up a whole tenderloin trim it and you have really cheap filet mignon to feed an arrmy.... with the left over bits skewer it. Great trick whne expecting guests.

[Montego1]

Yeah normally I get 96% ground beef but when I clocked out last night at 9 there was only one thing of ground beef left and it was the 80%. I'm only eating it once a day pretty much though so it wont be too bad. Yeah top sirloin is good! I am also looking for convenience, ground turkey will probably be good on my foreman. I don't like chicken cooked on there, I just can't get it right! Tastes rubbery and gross but nething less will be undercooked.

Ahhhh the chicken trick. Here is what you do. If they were whole breasts that are thick cut them halfway through longways on one side then halfway through shortways on the other side. Flip them very often as we'll. Don't freeze them before you cook em either. Also don't press down on the foreman lid if you do that. Don't.

[snagencyV2.0]

^^ nice - except you should only have to flip once ~ halfway thru cooking time

soldier - I will not eat 80/20, at any time..ewwww
srs, cannot stand that greezy taste

[Montego1]

^^ nice - except you should only have to flip once ~ halfway thru cooking time

soldier - I will not eat 80/20, at any time..ewwww
srs, cannot stand that greezy taste

On mine it willl burn them if ii don't flip em regular. Ain't nobody got time for dat.

[snagencyV2.0]

Ain't nobody got time for dat.

taroo dat
damn bronchitis anyways

[DreamWeaver]

What's bronchitis got to do iwth flippin burgers and why are you cookin on a foreman grill in the summer

[snagencyV2.0]

[IrishSoldier]

What's bronchitis got to do iwth flippin burgers and why are you cookin on a foreman grill in the summer

I have a low tolerance for waiting for food. All I grill up on the foreman takes me 5 minutes tops. Don't feel like using my dad's charcoal and spending 20 minutes to make some food! I must say, I am a lot better at using my foreman now then I was before. And snags, as for the 80%.. it was good

[Nooshefx]

Im in to check in on this log. My wife and I joined the challenge as well. Good luck to you sir. I hope you reach all your goals!!!

[IrishSoldier]

Im in to check in on this log. My wife and I joined the challenge as well. Good luck to you sir. I hope you reach all your goals!!!

Hey, you too! And thanks for following. Doing this for fun with a competitive edge to it, thought it should be interesting to try.

[IrishSoldier]

Bent over barbell rows:
Warm-up: Just the bar x 10
120x10
130x10
2x150x5
130x10
120x10

Hyperextensions:
3x35x15

Dumbbell Rear Delt Flyes:
3x35x15

Dumbbell rows:
3x40x10

Boxing Heavybag:
Warm-up jabs
4, 2-minute intervals
2 minute breaks in between

[snagencyV2.0]

rear delt flyes w/ 35lb'ers for sets of 15? dang
if you are doing these w/ mind-muscle focus, that's pretty good!

[IrishSoldier]

rear delt flyes w/ 35lb'ers for sets of 15? dang
if you are doing these w/ mind-muscle focus, that's pretty good!

Sounds nice doesn't it? Nah I only did 2 sets of 15 with questionable form. I Normally do these with 30lbs and tried to up the weight today. No fly zone, fleight was cancelled

[snagencyV2.0]

maybe drop down to 15 or 20lb'ers and go slower tempo with a slight pause in the top position
run these for couple sets of 12-15 and report back

[iparatroop]

maybe drop down to 15 or 20lb'ers and go slower tempo with a slight pause in the top position
run these for couple sets of 12-15 and report back

Agreed. Lookin cool with good form is way more beneficial than lookin cool with big weight.

[IrishSoldier]

maybe drop down to 15 or 20lb'ers and go slower tempo with a slight pause in the top position
run these for couple sets of 12-15 and report back

Will do

[Montego1]

Agreed. Lookin cool with good form is way more beneficial than lookin cool with big weight.

...... Spoken like a true woman.

[snagencyV2.0]

^^ lol

wellll - are we bodybuilding and shaping the body, or are we powerlifting?

pick a goal....it's a damn transformation contest, not a strongman competition!

[iparatroop]

^^ lol

wellll - are we bodybuilding and shaping the body, or are we powerlifting?

pick a goal....it's a damn transformation contest, not a strongman competition!

Don't get me wrong now, I love me some strongman stuff. Those guys are amazing. Thing is, when you watch the good ones you notice that even they succeed through impeccable form. Once you get your form perfected, much easier to measure your true ability to move a certain weight. Funny thing is, you can manipulate how heavy a weight feels by changing the tempo of a movement. It's all in how you approach the movement itself.