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Old 08-03-2013, 04:41 AM   #1
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Default Off the Beaten Path of Normal, With Don & Ben

This is going to be a team journal between my friend, Ben (EliteDreams) and I.


There comes a time when you have to stand up and shout:

This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me... or leave me. Accept me - or walk away! Do not try to make me feel like less of a person, just because I don't fit your idea of who I should be and don't try to change me to fit your mold.

If I need to change, I alone will make that decision.

When you are strong enough to love yourself 100%, good and bad - you will be amazed at the opportunities that life presents you.”

The longest journey is the journey inward: If you keep emptying the bank into your head no person can take it away from you..................It's an investment in knowledge that always pays the best interest.

As I walk this journey: “Who I am really keeps surprising me.”

Thank you, Iron, for teaching me this. The journey has been far too short, we need to make more
harmony and music together, and strum our souls together.
================================================== ========

I think its safe to say, I am an unusual, guy, and I do not care.
I do not look to the next person, to obtain their permission for this. I ask my heart for any permissible actions and goals under the iron. This strums my consistency and kicks me in da' ass when I need it the most. All discipline begins within, no matter the external outlay, when concerning dieting and training. Strum your heart.

I am hard on myself (but I am fair and have common sense), and I will be hard on Ben. I see NO LUCK INVOLVED..do not wish me none.

I eat nails for breakfast, and then fire them out my ass....yep, this is how I roll.

=======================
We have decided we are going to do a short video intro. I will get mine up by Tuesday (day off from work, if not before).
=======================
Two persons whom have completely different goals. Ben strums his heart, and I strum mine, were share the journey, and encourage each other to reach our goal wants.

I will be the first to say, this will be an unusual journal. I say this because I can get a little "RAD" and "FIRED-UP" at times, its the nature of the fire that burns inside me, for my ailing wife, and to help, aide, and assist the common person in what "they want" out of the iron and diet.

I have posted this before, but I primarily post it for Ben (in case he didn't see it, so he can get to know me better), and for others whom haven't for a little background:

He is a brief history:

Name: Don

Age:52 (August 25)

Height: 5’ 7”

Current Weight: 168 (BF 7.8%) (originally 200 lbs)

I will post my current goals, and approach on training later.

Occupation: Network Engineer, PC Tech, Marketing Developer, Customer Service Specialist: General Manager Major Hotel Chain

Associate Degree: General Studies (FSCC)

Bachelor Degree: Computer Information Systems (CIS), (SLU)

Bachelor Degree (2): Business Management, Minor: Philosophy

Master Degree: Computer Information Systems

College Credits: Well over 190 college credit hours.

Awards: Cum Laude Honor Graduate, National Dean’s List, Business Recognition Award.

Developed and implemented a program for my current employer called HISS: Hospitality Incentive Sales System:

Sub Programs :

A company with “Participative Vision”

Sales Stimulus System (S.S.S.)
Split-Infinitive Points System (S.I.P.S. )
Special Thanks and Recognition System (S.T.A.R.S.)
Customer Improvement System (C.I.S. )
Catch and Hook System (C.A.H.S.)
Employee Referral System (E.R.S.)
On-Peak Sales System (O.P.S.S.)
Penetration Attractants for Off-Peak Season (P.A.O.F.P.S. ) (pay-offs)

Military Service: K.A.R.N.G 6-7 years. (1983-1990); Honorable Discharge

Military Training: Army Basic/AIT, Fort Sill, Oklahoma

Rank: Lt. (Officer Candidate School, 1 year) 1986

Law Enforcement Experience: 10 years; earned Medal of Valor in performance of duty.

Law Enforcement Training: K.L.E.T.C. (Class #111, 1990, 2007, Kansas Law Enforcement Training Center), Hutchinson, Kansas

Additional Training: Drug Identification, Interview and Interrogation (Barton College), Narcotics Investigations (KBI, Kansas County and District Attorneys Association), Gangs Investigations (MO Southern State College), PR-24 advanced techniques training, Stun-gun tactics and use, Self-defense Training (still on-going, which includes the philosophical side), and others.

Reason Leaving: Physical injury on the job answering a call for service (Medal of Valor); my wife gave me a personal ultimatum, and I chose my wife instead of the love of my career.

Marital status: Married 30 years (once); two children 27, 23.

Years training: 6 or more

==========================

This is a VERY quick "overview" and not detailed. I still have all the diet and training data from these periods for the purpose of reviewing and learning "what this book wrote" so I can apply what is learned in the future.

2006-2007: (First Fitness Goal Attempt)

Starting Weight 2006: 190 to 205 pounds (approximate), "very fat", overweight with man boobs. Body fat very high.

Didn't check so not sure on Percentage.

Ending Weight May-June 2007: 152-154 pounds, over 40+ approximate pounds lost.

Ending Body Fat June 2007: 8% (DEXA SCAN)

Goal met: 40 pounds of weight lost. Defined ab core, maintaining/building as much muscle--as possible. Reduce back pain, take care of health and dexterity to be in a position to provide care for my wife as we get older.

June 2007 (Second Goal Attempt)
July 2007/2008/2009 (approximately): Slow bulk, IF, Depletion, etc.

Weight Starting: 152-154 pounds
Body Fat: 8% (DEXA SCAN)

Ending approximate weight: 161-162 pounds (9 pounds, took a couple of years or so)
Body Fat: 7.8% (DEXA SCAN)

August 2010/2012

Goal Met: Two-year careful bulk to "net" a 7-8 pound increase in overall weight, and dip under 8% Body fat. Loooong, slow road, let me tell ya.

Ending approximate weight: Around 168 pounds
Body Fat: 7.8% (DEXA SCAN)

Present Standing:

Approximate weight: 168 pounds (Maintenance, endurance focus, at moment), VERY good physical condition, and VERY lean.

Body Fat: 7.8% (DEXA SCAN)

Future goal?

To be determined...right in this log...


==============================

I look forward to teaming up with Ben, and I think its going to be an unusual and enjoyable ride to take together....


Peace to all of you today, tomorrow, and everyday,


Don
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After losing 40+ unwanted lbs:

At 152/154lbs:


At 162-168:

Last edited by Chillen; 08-03-2013 at 09:10 AM.
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Old 08-03-2013, 10:41 PM   #2
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Great post Don! Alot of experience and a long time still ahead, let's do this!


Sat Aug 3rd

Skwats

Wanted to start this log off with a bang and hit a squat pr. But on my way to 405 I missed 365 twice. Sigh. Nothing left to do but continue forward. Beware this video is loud.

Tried to rep out 225 but was in pain. We'll try squats again Monday and see what happens.

Pendlay rows
225
5x7

Leg curls
Leg extensions - full stack x15...

Seated rows
175 x15

Kettlbell swings
35lbs 2x20

Planking


Posted this pic on a fb group and got my balls busted about being fat. I'm not uncomfortable and really don't care though.


https://photos-a.xx.fbcdn.net/hphoto...71963603_n.jpg


Although the bar rolled off slow, I feel fine (we'll see tomorrow). Psychologically I'm messed up.

Thank you and goodnight.
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Old 08-03-2013, 10:42 PM   #3
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Decided to up the assistance since I lost my squatting.
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Old 08-04-2013, 05:41 AM   #4
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Quote:
Originally Posted by EliteDreams View Post
Great post Don! Alot of experience and a long time still ahead, let's do this!
And, we will. I have no doubt, We do not allow doubt, we dominate doubt with a positive mental attitude, and stand and deliver, and eat it for breakfast, lunch, dinner, and snacks.

Quote:
Sat Aug 3rd

Skwats

Wanted to start this log off with a bang and hit a squat pr. But on my way to 405 I missed 365 twice. Sigh. Nothing left to do but continue forward. Beware this video is loud.
Its all in the way...ya choose to look at the weight in which failed to lead you to the PR. You are what you think. You are what you go for. You are what you do. You choose, you have strong love or strong hate for it, or a combination of the two, and each which can be fuel, to embrace this stepping stone to the PR. But it is the stepping stone in which "will" lead you right to it.

Embrace it, wrap your head around it, no matter the trips, "eye of the tiger, baby!"

Its never too late to be what you might have been.

Quote:
Tried to rep out 225 but was in pain. We'll try squats again Monday and see what happens.
Whats going on here?

Quote:

Pendlay rows
225
5x7

Leg curls
Leg extensions - full stack x15...

Seated rows
175 x15

Kettlbell swings
35lbs 2x20

Planking
Awesome work, Ben.

Quote:
Posted this pic on a fb group and got my balls busted about being fat. I'm not uncomfortable and really don't care though.
No one can “hurt your feelings” without your permission.

Each one of those "peeps" that busted your balls, have "self-stink" of their own, and should even open their stupid mouth.

And, it seems though there eyes and mouth are open, they can not see passed there eye lashes because this self stink impedes "the true vision" of what there is in reality to see, and their texting mouths proves this poison.

The world is full of critics and jealous people and the more successful you become the more they will come out of the woodwork to attack you (Because it’s easier to tear down someone else’s castle then to build one of your own). Trust me when I tell you, I know this to be true.

Do not place any value in it...do you understand me? The only value you consider is what is in YOU. Ya got this, Ben?

You DONT deal with these loser butt-heads, you ignore them and you deal with your own response to them. (Especially coming from some gutless anonymous jerk who doesn’t have the spine to identify himself and say it to your face).

There are a lot of internet tough guys, writing behind a screen. Writing tough, doing...nothing, but spreading hatred, distaste, and separation. Consider the source, and put it where it belongs:

In the mental garbage bin. Ya got this?

If you allow someone else’s criticism bother you, let alone “devastate” you, then you have just allowed someone else’s opinion of you become more important than your opinion of yourself. No one can “hurt your feelings” without your permission.

YOU WORRY ABOUT WHAT THE IRON THINKS OF YOU!

Like that 405....its reaching out to you buddy....calling you...this is the only buddy you care about what its telling you....and speaking right now.

But first, you have to take care of its little brother, tugging at you telling you I am the stepping stone to lead you to the 405, and its the very fuel that will get you there....think about it...

Feed on this fuel....my fellow power lifting brother.

Quote:
Psychologically I'm messed up.

Thank you and goodnight.
Battle scars, suck it up....

The psychological pain, can suck it ya got? It can suck on your nads, you ass, but not on your being....

I always wanted to be somebody, but now I realize I have to be more specific..

In times like these, you have to be specific in what and who you are...

you define it...

rock and roll...

Now make the pain, suck your balls, because your "being" is willing it so.

(What manifests itself within the brain will eventually materialize on the outside.)

Best wishes,

Chillen
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After losing 40+ unwanted lbs:

At 152/154lbs:


At 162-168:

Last edited by Chillen; 08-04-2013 at 06:02 AM.
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Old 08-04-2013, 05:57 AM   #5
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I will be posting my training and dieting program sometime after work today, leading into the end of the month. And, what I have decided to pursue after this month ends (as I am in a program now that ends at the end of the month around my birthday).

I train for "all-around" strength and endurance, to be in the position where, I can run up hill (for example, for reps-or several times), and then be able to "still" punch out, a 115 over head press for reps (example). As you will see when I set out the outline.

There are a couple of other tag a longs, like posting the 10 minute incline plank,(there is a 5m 10s video now in the incline plank thread), and I did a 7M (which does not count since I do not have a video up), and I plan to post this 10m beast up soon.

The thing here is I do not train doing planks. Most of the stamina/endurance here comes from high rep front squats, "walking" renegade rows. Which usually keeps me around the 4m to 5m maintenance area on the plank experience has taught, and progression doing plank directly usually comes
at a fast pace after this, since I have trained this way for a long..time (briefly stated).

Best wishes,

Don
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Old 08-04-2013, 10:11 AM   #6
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Great workout Ben! Hope whatever pain you had with the 225 or previous sets isn't anything major bud! Keep working big guy!!!
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Old 08-04-2013, 11:43 AM   #7
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Dem Latz!!
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Old 08-04-2013, 12:02 PM   #8
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Ben:The Dangerous Convict

(By Chillen)

For a long time, I sat in sorrow
I thought there was no tomorrow.

I am SICK and believe I am to THICK.

Then it CLICKED.
I removed all internal CONFLICT.

I knew I possessed the super-human powers to achieve.
I chose to believe.

I became remarkably TOUGH and I learned I had the STUFF

I became STRICT and a diet and fitness ADDICT

I enclose myself in a jail without BARS, sucked-up all of my battle SCARS


I will not FAIL. I have given myself no BAIL

I have no key to let me OUT. I do not DOUBT

I am the "Dangerous CONVICT"

Keep on trucken my friend, the most dangerous convict.

Screwing off at work, I guess I can do that being the GM, IT Manager, etc. Lolz...

Be posting the training regime tonight! Rock things out of the park.....like....normal....Ya got this? Yep...
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At 162-168:

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Old 08-04-2013, 12:06 PM   #9
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Quote:
Originally Posted by EliteDreams View Post
Great post Don! Alot of experience and a long time still ahead, let's do this!

www.youtube.com/watch?v=XQWI2vxmxrk

Sat Aug 3rd

Skwats

Wanted to start this log off with a bang and hit a squat pr. But on my way to 405 I missed 365 twice. Sigh. Nothing left to do but continue forward. Beware this video is loud.

Tried to rep out 225 but was in pain. We'll try squats again Monday and see what happens.

Pendlay rows
225
5x7

Leg curls
Leg extensions - full stack x15...

Seated rows
175 x15

Kettlbell swings
35lbs 2x20

Planking

www.youtube.com/watch?v=rcN3Niwtyxk

Posted this pic on a fb group and got my balls busted about being fat. I'm not uncomfortable and really don't care though.


https://photos-a.xx.fbcdn.net/hphoto...71963603_n.jpg


Although the bar rolled off slow, I feel fine (we'll see tomorrow). Psychologically I'm messed up.

Thank you and goodnight.
Great effort. You'll get that skwat! This is just one man's opinion, but I would bring the safety bars up a hole or two if I were you.
And screw the people who were calling you fat.
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Old 08-04-2013, 06:17 PM   #10
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