Sons of Medusa Tech Marine Conversion Update and .... I just had to rearrange my work shop again

It has been a busy bit of work lately, but I am committed to see a truly productive year of painting.

Somewhere in the last few months I have mutated from a player/some times painter to a painter/never player. So really feeling the itch to get some games in. But it is weird the thought of taking all my finished models out of the display case has become slightly uncomfortable...lol...expect that to pass. But such a switch for me.

Anyways onto some pics and updates.

First up, I quite like my 'On Deck' area (s). I thought at one time seeing all the models out at once would daunt me and I would cease to try to paint them...but, it is just the opposite. It has built a desire to get them done and in a case. Each day I find myself "oooh, I want to paint that next." So I get a surge of motivation to get going.

I did find that I really needed more organization, so I went through the host of models and separated them into an "Ork group" an "Imperial group" and a "Chaos group." This met some deep seated need in myself and I felt much better once it was done.

All told this is about 750 models, not counting the boxes on top shelf, so should keep me busy for years actually.

Next is an update on the Sons of Medusa Techmarine on a bike for my Pathfinders. I am trying "easy NMM" that I found on line somewhere...will give recipe when all done.

Here is my April commitment for 1HouraNight painting challenge. Just felt the urge to get some Nurgle on with the mutilators. I need the attack bikes done to continue my Pathfinders and be able to run some of the detachments in the new WS book.

Lastly a Weightlifting update;

Still hovering around 265lbs, but feel 'tighter' and so feel breaking 260 is right around the corner. I have finally settled on a long term work out plan that incorporates medium reps for hypertrophy and lower reps for power that I like and my old body can tolerate.

I may or may not compete in power lifting again. I certainly will not until I crack 250lbs in body weight and also out lift all my previous bests. This honestly may never happen. As a competitive guy it is tough going up against guys who use Performance Enhancing Drugs when I chose not to. This does not detract from my motivation to lift...I love to lift...that is why I do it. Competition is another thing though.

On a good note, while I may struggle to beat my previous max lifts, I know I will lose a few pounds as my company goes all in for Wounded Veterans and participates in a 9k charity event run/walk every July in Boston, MA. I have a certain expectation to participate in my current position, and would not miss the opportunity for this great cause. A side benefit is trip to Boston for the weekend...so likely will turn this into a vacation for me and the wife.

9K is about 5.6 miles. So training for that over the spring and summer will carve a few fat pounds off me. Currently I get in about 5.2 miles in 60 minutes. I move like a wounded Clydesdale....but I keep moving. Not too many runners after a 5 mile run can do 20 pull ups and bench 250lbs for 20 reps at 265lbs....a small, frivolous, ego consolation...but I will take it!

Sample of recent work out: Currently in "Group 1" of  8 week plan.

Dead Lift 385 for 4x8 (100 sec resc)
6 Sets of single leg lying leg curls (30 second rest)
10 min walk
6 Sets of 12 Pull Ups with 6 different hand spacing (100 sec rest)
4 Sets of seated single arm lat pulls (12-15 reps each, 30 sec rest)
4 Sets of seated single army lat pull downs (12 reps each, 30 sec rest)
4 Sets of heavy shrugs (3 sec rest)

Thanks for the read,

BDS

One Hour a Night Painting Challenge Feb + Lifting Update

Feb Painting challenge crashed and burned and I did not complete the Salamander Land Speeder Storm for my Pathfinders.

You can see the partially done model in the back ground of the pic.

I will carry on!!!

March 2016 I have declared the month of "The Clean Up" and the challenge resolves around getting a host of partially finished models done and off the 'On Deck' shelf and into the display case.





That list includes:

• Finish Salamander LSS and base (which is like 4 models really)
• 10 Pink Horrors, based and washed so far
• 6 Gretchin, about 3/4 done
• 1 Ork Psyker, about 1/3 done
• 1 Medusan Tech Marine on Bike, about 1/2 done
• 3 Chaos hounds to be repainted as Fenrisian Wolves
• 4-6 Sons of Jaghatai, about 1/2 done
• 1 Salamander Stern guard, primed and partially based
• 5 Desert Talon Pathfinders need squad markers
• 1 LSS for said Desert Talon Pathfinders needs markings
• 4 Desert Talon Scouts from near scratch
• 9 Nurglings, based and washed
• 1 Nurgle Herald based and washed

A tall order but feeling the mojo currently...and I really need to boost my purchase to paint ratio...as I know I will be picking up the Death Watch box set that has like 50 models in it.

Weight Lifting (WL)

Yesterday was heavy dead lift and run.

I worked up to a heave single of 475lbs that felt hard, but confident. Felt good as I have not lifted that heavy in training for over a year and very geeked that this spring will see me finally dead lifting in the 5 plate+ clubs in training. This has been a long road.

Worked up to a quick 330lb close grip bench to work out some soreness

Finished with 2.5 miles in 30 minutes for cardio...and shoveled beautiful MI snow for 30 minutes before AND after my work out for extra cardio!

Body weight was 263lb on the nose today.

Thanks for the read,

BDS

Light Box Practice + Weight Lifting Update

Still practicing with the home made light box. Changed the set up a bit to let more light in and that helped quite a bit.

This a LSS for my Pathfinders, from the Desert Talon Tribe that I recently decided on the Tribal symbols for.

I plan to finish up the 10 man squad this month and get the symbols added.

This pic is closer to what I am after..as this is very close to my naked eye and a much better pic than what I have gotten in the past...so working on it!

Weight Lifting:

2.28.16 was Upper Body, Over load day

Kept it simple but heavy:
Started with Flat Bench 235 x 10, 275 x 10, 295 x 8, 315 x5 ( in lbs)
Followed with some partials with 405, 425, and 455lbs
Finished with some Pause reps with 315

In between sets I completed 7 sets of 10 on various grip pull ups and 5 sets of Yates Rows with 225lb for 10 reps each.

Good and spent by the end and got to play with some big boy weights. Felt good.

Thanks for the read,

BDS

2.8.14 TFH 2nd Annual Push/Pull Meet

Just a quick update on how the Power Lifting Meet went. Videos and more pics to follow. I ended up taking first in my age and weight class of 3 lifters. I missed attempts at personal records on bench but hit a meet and personal record for Dead Lift:

Ended up with 832.6lb total for the two lifts. With a 319 Bench and 512 Dead Lift. Weights were in Kg so that is reason for weird lbs. Had fun and plan to make great progress this year. Next meet is the Senior Nationals in June.

Training 1.22.13

I did not go into detail in my "New Stuff for 2013" post regarding how my training went for 2012, but I will shed a little lite here and some more as the year goes on.

I would start this year with coming clean, in a way. I'm 47 years old this Superbowl weekend. Over the years through bad luck and bad choices I have not been kind to body. This causes me some pain. Like pain daily. In my ankles, knees, hips, back, and neck. It is the kinda of pain that makes me climb down a flight of stairs while using both hands and makes me take a 30 second pause before I let my feet hit the floor in the morning....cause I know it's coming the instant I stand.

But, this is not a "whine-a-thon" it is just a precursor to why I modify, limit, and do certain things in the gym and bring us to lesson one about working out with weights:

If it hurts, don't do it. Despite what "Mr. Kinesiolgy Trainer" says or your HS foot coach. I don't mean the kind of pain you get from it being hard, or creating lactic acid build up, aka "burn", or post work out soreness...that is not pain. Pain is when your joints are screaming at you to knock it off. I feel this with box squats and full depth back squats. Just have to admit I can't do it and find an alternate exercise. For me that is the Safety Squat Bar; which simulates a front squat and the power squat machine. 

Another example for me is straight bar curls. These really hurt my elbows, like every time I did it for years because I thought "It is the only way to build biceps". Yeah, if YOUR joints don't like a movement....LISTEN!

K, enough moving on. So here is my list of injuries to shed light on why the above mentioned exercises are tough on me:

In 1980 (yeah, remember I said I was old) I was run into by a large passenger car moving at over 65 mph. I was on foot.

I broke my lower left and right leg in over 30 places, shattered my right hand, left arm, both colar bones, all the ribs on my left side, tore off a significant portion of my face, and had seven sub dural hematomes (head wounds). Yeah good stuff. I will try and find  a picture for you guys. So, long story only slightly longer it has been a long road.

Enough of the the walk down the memory lane of pain. I have gotten a couple emails on squats and just wanted to point out why I modify my leg work outs.

Training 1.22.13 Legs and Hvy Bench, Bdy Weight 284

Warm up and warm up sets

Back Squat to 3/4 depth 335 x 15 x2

Flat Bench 335 x 5, 5

Safety Bar Squat 260 x 10,10 (These I can go ass to grass and do)

Incline Bench 275 x 5,5

Power Squat Rack 4 plates x 10,10 (These are also ass to grass)

Close Grip Bench 275 x 8,8

Bicep D-bell curls 65's x 8, 70's x5

Does not look like much on paper, but does me in. Takes about 1hr after warm ups. I was pretty happy how the workout went as been sick for a week with the flu. Legs actually went up a few reps and ready to add some weight on Back Squats and reps on SSB and PSR.

Thanks for the read, 

BDS

New Stuff for 2013

I was going to post a 2012 retrospective and goals etc. for 2013, but
I have decided to keep it short and sweet.

Here are 2012 goals and how and did:
45/40 Games Played

1/2 Completed Armies
<16% Body Fat
7/6 40k Tournaments (100% Painted)
Dead Lift 500lbs (PR 485lbs)
Bench 405lbs (PR 385 lbs)
Bench 225lb x 40 (PR 225lb x 35)
Squat 365lbs for 5 sets of 12 reps (PR 315lbs for 7 sets of 10)
Standing Overhead Press 225lb (Done!!! on 12.24)
Enter a Power Lifting Competition
(Entered Feb 2, 2013...Can AM Bench Press Championships

Increase Range of Motion of Right Ankle
0/1 40k Short Stories
0/1 Gaming Table Built

You can see how I did without going into great detail. I am particularly happy with getting 45 games in and 7 Tournaments with a fully painted army. I also was geeked to get a standing press with 225lb( 102kg). This was done strict no calf, leg bounce. All in all a good year of gains.

My 2013 goals are posted on the right for anyone who is interested.In the upcoming year I plan to get a few more games in and have upped the some of the other goals as listed.

As far as the blog goes, here is a list of some of the things I have planned this year:

More WIP and Painted figures pics
Video/Video links ( Because when it comes to weight lifting and the Internet, everyone can lift 500lb this way or that way)
More Work Out entries
Some video battle reports
Some 40k and general fiction

Good stuff to come. Thanks for hanging with me so far and looking forward to the next year.

Thanks for the read,

BDS

The Objective Marker 9.13.12

Been too long since I posted. Work has been very demanding. When time is limited I try to hit the gym or even play a game of 40k.

But, no one wants to hear my whining about work schedule. Let's talk about what I have been up to:

The Objective Marker

A quick update.

7.21.12 First 6th ed tournament:

 *Lost horribly first round to GK's...though many problems in game from too many GK's in squads to issues with wound allocation. But, I rode it out.

* Won second and third game, ending 5th.
* Walked away with $25 and free lunch for the cost of $0. So, a great day and really got a crash course in 6th Ed. rules.

Got two more games in over last two weeks, so 5 in about two weeks. 6th is starting to take shape in my mind a bit more.

I have also entered into a "negative dice zone" as in my dice rolling is at an all time low. In my last game I failed 15/16 3+ armor saves in a row and 3/4 2+ saves. I also failed 5/6 charges at 6" or less. This makes it really hard to assess anything and really sucks the fun out of playing for both me and my opponent.

So....I of course needed to buy some new dice, as pictured above, and will give them a go next week. If I like them I may pick up another set or two. The objectives come in handy as well...and could probably double as servo skulls.

I have also laid out some painting project as I work on a Nurgle CSM/Epidymious 2000 point army.

It is interesting to watch the community adjust to 6th and follow the TO's decision making process on what to allow in tournaments. I would suggest TO's play 6th as intended wherever logistically possible.

I have also just finished a 3 week higher repetition phase in lifting; getting most of my goals. They included; Bench 300lb x 12 reps for 2 sets, Overhead Press 170lb x 12reps for 2 sets, Squats 315lb x 12 x 4, Dead lift 415 x 5 reps, Bent Over Row 300lb x 12 x 2 (8,8 with no straps).

I began a low repetition higher weight phase on 8.5.12. Started off with 3 working sets of 3 reps with 350lb on the Bench. Today is squats where I will attempt 345lb x 12 x4 and Overhead Presses with 205lb 3 x 3.

Thanks for the read,

BDS

Training Update: 6.29.12

Just a quick note on how training is going.

 I have put most of my work outs in my Training Log, save the last couple as I have been pretty consumed with work and the impending release of 6^th edition rule set.

This Sunday I complete my current 2 week phase of what I would call a “high rep push pull” routine. 

To review; this is a program I startedback in January based on some research regarding building both the posterior and anterior muscle chains. 

Training Update 5.31.12

Time for a training update as it has been a banner week!


 This post does not pertain to 40k.


So if your not interested save yourself the the time and do not click on the "read more."

The Weekly Objective Marker

On the heels of this post: Group of Random Updates and Thoughts I decided to develop a weekly installment titled "The Weekly Objective Marker."

I will compile what I have been working on over the last week and break down long term goals into smaller objectives...see the tie in...40k objective based missions and all....see the double tie in...yeah some what clever for a Gretchen herder.

Anyway, had to come up with a snappy title and a proper flag pic to alert the eye to a new installment...and away we go!

Training Update 3.28.12: Forbidden Alchemy "Turning Lead to Gold" or "Replacing Fat with Muscle"

It has been some time since I last talked about training. But, fear not, I have not been idle!

So for any 40ker's not interested in supplementing their hobby with physical fitness...skip this post. For those interested in making their tournaments and long hobby days a little easier on the ol' back and legs (or those who also have an interest in weight training)..strap in for a bit of a ride.....

Training Update 12.1

A quick note regarding how my training is going. This month has been a whirl wind, with many family, work and personal projects needing attention. Despite this, I finally managed to get my ever expanding backside into a local gym. 

I was going to lament about the training facility provided by the apartment complex I live in, but realized that such a view is quite precocious and self centered. 

Many parts of the US, or the world for that matter,  would probably think the standard apartment gym quite luxurious. Who am I to complain. So, I won't. 

Instead I would mention I took a portion of my "Biggest Loser II" winnings and purchased a monthly membership to a gym nearby (6 miles/9.5kilometers) that has way more equipment than my apartment gym. 

On a side note, it is always interesting to me how different weight settings on universal machines versus free weights vary. For example at my apartment gym I was completing 15-25 reps with 220lbs(98kg) on the universal machine bench press. At my new gym I am able to only complete 10 reps with 225lbs(102kg) on a free weight bench. 

I have always known this, but not everyone does. Especially if new to working out. Moral of the story, don't let that disrupt your focus or decrease your motivation. Just keep plowing along and use weight settings that make you fail 1-2 reps from your desired objective for that exercise. 

Since I had not been in the gym for quite some time, it was time for a general fitness test. The goal for December is to rebuild my cardio, core strength, and burn off some of the Holiday calories. Setting myself up to succeed with my 2012 goals; which I will post separately. 

• I weighed in at 257 pounds (116.5kg)....a 8lb/3.6kg gain in one month :(
• I warmed up and completed 10 reps with 225lbs/102kg on the free weight bench.
• Completed 10 pull ups with full body weight. 
•  Completed a 5k run in 38minutes 20 seconds. 
•  Then I retested my general strength with 8 complete reps on bench with 225lbs/102kg and 6 full body weight pull ups. 
•  I followed with some lighter benches mixed with pullups with various hand spacings in sets of 6 reps. 
•  I finished the work out with some Burbpees and Heavy Bag work for about 20 minutes mixed with general Abdominal work. 

All in all, not too shabby for my age, weight, and time off....but yeah; man was I sore for the next two days. 

The very cool thing is that my new gym will soon offer MMA(mixed martial arts) training, Jujitsu, and striking classes...very cool! 

Looking forward to 2012 and seeing what this old broken body can do.


Thanks for the read,

BDS

Biggest Loser II: Wrap Up

The second round of the “Biggest Loser” competition at my office ended 11.22.11. 

This time around I managed to pull off first place with a total weight loss of 13 pounds. 

This was a tough one for the judges to call, as we had 9 of 12 participants drop off the Loser Bandwagon mid stream; including one participant who had lost 13.5 pounds prior to quitting.

But it was determined that not only must you run fast…you must stay in the race…there is a moral here somewhere just cannot lay my finger on it.

For the year I have managed to peel off 24.5 pounds. April 24, 2011 I weighed in at 275.5 pounds and 11.24.11 finished at 249.0 pounds (Now Thanksgiving definitely added a few back!). 

But I am ready to start the New Year about 25 pounds lighter and much more fit…and work towards new goals for 2012!!

I also walked away with $70 to put towards either some Ork Bikers or a Gym membership.

Good Stuff. Thanks for the read,

BDS

Training Page Added

It's been awhile since I talked about my training.  It has been spotty to say the least. But, I have added a page to my blog...link provided ....for those interested in how I am doing.

I will keep a running log that can be read anytime on my Training Page. Comments, if any, can be posted with this page.


Future posts on Training I am working on include the "Biggest Loser II" follow up and "End of Year Goal Analysis".

Thanks for the read,

BDS

Training Update 9.1

The second “Biggest Loser” contest continues. The last two weigh-ins saw me tip the scales at 252.5lbs. 

This equates to 9.5lbs lost this round and since the beginning 21lbs total. 

This is giving me some good motivation to keep going.  It has not been easy. Battling through pain, injury, work and personal stress has almost seen me cop out on more than one work out. 

But, I have managed to hang in there.

Recently my running has taken a bit of step forward since the outdoor 5k.
 

Training Update 8.4

I recovered from my outdoor 5k and managed to get in two more indoor 5k runs before my weigh in last week.

Due to a work conference on Thursday and Friday, I weighed in early on Wednesday August 24 and managed to peel  yet another pound off....tipping the scales at 254lbs (115kgs).

I went ahead and ate whatever I wanted for the weekend and set back to training this morning.

I attempted a 4mi run to begin training for the October 22 outdoor 5k. I did have to walk a few minutes here and there finishing at the 45 minute mark. I felt quite slow and plodding, but gave it a solid try.

While I will be beefing up my running sessions I intend on fine tuning my weight work outs as well and hopefully will see continued gains there over the next few weeks.

Thanks for the read,

BDS

Training Update 8.3: "Can't Talk Right Now...Trying..To..Breath"

Here I am at the end of the...ahem "Race." The gentleman to my left was a 60 something fellow racer that I tried to keep pace with while he lightly trotted ahead of me.

What's worse is he and a female racer that could have graduated high school with my mum kept up a steady flow of conversation almost the entire time.

That is, I think so, as it was hard to hear everything over my belabored breathing.

I did manage a burst of speed in the last quarter mile that saw me pass several sectarians and even a few octogenarians....oh, the small victories in life! 

Ever see that US commercial about the middle aged man starting his fitness plan one sunny morning? He jogs out on the street with an intense and purposeful look on his face. He appears to be really giving his training his all....all to the tune of "Rocky"......then a little old man in his eighties flies past him and says..."On your left sonny!" All the intensity pours out of the middle aged man and he is left with only a look of "what the heck" on his face. Have you seen that commercial?.....Yeah, I had about 36 minutes and 30 seconds of that...:)

But, it is all good. Even though I poke fun at myself and not take myself too seriously, this really was a big victory for me. I set a goal...a pretty lofty one compared to the kind of shape I was in only 3 months ago. I kept training through pain, injury, and the stress of every day life. I got out there and lined up on the starting line and left nothing on the field.

My physical accomplishment will not break any records, nor be recorded in the annals of great runners, but... I did it. It is a long story for another time, but there were a few doctors that at one time predicted I would be in a wheel chair by age forty. I am glad to prove them wrong. I can also say from the couple hundred runners I saw, there was only one that was near my size, so was glad to represent the big man.

Now, if they had a 5k run followed by a bench press contest...I may have moved up a few places in the ranking...and I know I would have had a chance at the title if the 5k was followed by a pizza eating contest! I say this, because the winners of the 1mile, 5k, and 10k all received a years worth of free Buffalo Wild Wings...not sure how these two things go together (running and high fat food)...but, it is what it is in a local event. (The 1mile was won by a 8 year old girl who ran 6min 36sec. I did not hear the winning times for the 5k or 10k)

OK, now it is time to beef up my weight training, get back to shedding body fat, and train for the Halloween run on October 22, 2011. My goal here is to not gas, run non stop and beat the 30 minute mark. A lofty goal to be sure, but I now have a much better appreciation for running outside.

Thanks for the read,
BDS

Training Update 8.2: "Oh, the pain!"

Well, the Melon Ball 5k saw me at the start and the finish line last night.

I will say that running cross country is NOTHING like running on a treadmill.

By my estimate I would need to run 4 miles at varying elevation on a treadmill to equal the difficulty of running 3.1(5k) miles out side on various terrain and inclines.

My goal was to run non-stop and finish. I managed to finish. I just had to stop at two points due to shortness of breath and pain in my bad leg.

I finished with a time of 36minutes 30 seconds and was very fatigued. By comparison my last indoor 5k was at 31minutes 30 seconds and I felt pretty good afterward.

Today my right (bad) leg is very sore especially my right ankle and I am walking with quite a limp. I doubt I could run around the block to catch a hundred dollar bill. However, I did complete the race and I actually was ahead of quite a few people when I finished.

There is another 5k run near Halloween on October 22. I already have the flier on my fridge. I plan to up my training and set a goal to beat that outdoor record by several minutes.

Thanks for the read,
BDS

Training Update 8.1

It has been a while since I posted on my ongoing training. But fear not! I have been working hard to achieve my goals.

Let me summarize what I have been up to. The last “Biggest Loser” challenge ended June 26, 2011.

 I organized a new one. This time around the contest will run for approximately 16 weeks; beginning July 21, 2011 to October 20, 2011. There is a $15.00us buy in. Contestants will need to ante up $0.50 for every week they gain weight or miss a weigh in.

 Prizes will include overall winner (greatest % body weight lost), Poster Child (he/she who demonstrates the largest visual change as voted on by contestants), One Week Boss (most weight lost in a single week).

Even though I had a few weeks off, I stayed with my healthy eating plan and consistent work outs. I did need to recover from a calf tear; which I did by lessening my cardio and temporarily stopping my running for a few weeks. I then started back slowly and adding a little distance each week.

Here is the breakdown of my weekly weigh ins:

·         Beginning: 262lbs (Nice!! Did not shoot way up during the time off)

·         Week 1: 256.5lbs (Wow!! Big loss of 5.5lbs. I knew this was probably mostly water weight so I expected a bounce  back)

·         Week 2: 258.5lbs (There came my bounce back!)

·         Week 3: 256lbs (Ahh, back on track to steady, controlled healthy weight loss)

·         Week 4: 255lbs (Weight as of today)

While participating in the weight loss challenge and slowly adding distance to my runs, I have used this activity to train for my first outdoor 5k Run. There is a 5k race every summer in the town I live in during an annual melon festival. I have also improved my time significantly from the last challenge in the 5k run; from 36min 4 sec to 31min 35sec.

The “Race” (using that term loosely, as I am so slow) is this evening and I am all set and feeling fine. I have coaxed my fiancé to come and cheer me on and I will try to get her to take some pics as well.

She is also there in case I need an emergency rescue ;)

Thanks for the read and wish me luck,

BDS