Qeth RKC

Male
from CA

    • Qeth RKC

      Buff Buddies (or: My Lack of Updates)

      2 weeks ago

      Been pretty lazy on the posting side, but my training has continued and is pretty much par for the course. No big milestones, nothing special to report.


      I would, however, like to take this time to properly show off my heir to my empire.


      Cheers, guys!

    • Qeth RKC

      Buff Buddies Week 5

      2 months ago

      Starting weight: 150# (as of 30 November)

      Target weight: 137#

      End of week weight: 145


      8 more lbs!


      Diet: The weekend was bad: had a whole 11" pizza for late lunch on Saturday, and Sunday we had dinner out to celebrate a birthday, and I had way too much good food. The remainder of the week was good... because I came down with a cough and my appetite dropped.


      3/5 douche Blaines, one deduction per cheat meal.


      BJJ: since I was sick, I only trained once this week on Tuesday.


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      1/5 douche Blaines.


      Powerlifting: It's deload week, and since it's lightweight I did it all lifts in one session on Monday. Per the schedule, I only needed to to 1 lift per day over 4 days. I wanted to try this 3x this week, but again, I was down with the sickness (ooh ah ah ah ah!).


      5/5 douche Blaines. Deload weeks are meant to be easy powerlifting weeks, and since I did all the lifts, albeit all in one day, I lifted what I needed to lift.


      Conditioning: I started Sunday, so I was able to get in 47 minutes of conditioning Sunday, 23 minutes Monday, and 20 minutes Tuesday. 90 minutes of conditioning in only 3 days, vs the 60 over the course of 4-5 days. This could have been an awesome conditioning week if not for the cough.


      2.5/5 douche Blaines. Yes, more conditioning than normal, but because it's deload week for powerlifts I should have been able to 120 minutes this week.


      On to next week, hopefully with a less sick me!


      @JoshtheFlanagan

    • Qeth RKC

      Buff Buddies Week 4

      2 months ago

      Starting weight: 150# (as of 30 November)

      End of week weight: 146.5#

      Target weight: 137#

      Diet: I started on a cleaner diet on Monday, 30 November. Weighed in at 150 that morning, a bit heavier than expected. Thanks, Thanksgiving! Good portion was probably water weight retained thanks to the sodium packed goodness. I dropped down quickly to 146.5# (as of this morning) by eating less salty food (and probably pissing out a lot of excess fluid) and decreasing portion size of meals by ~15%. I stumbled a bit and had a weak moment yesterday, had some burgers, fries, onion rings, and beer.

      3.5/5 Hero Joshes. Too early for a cheat meal, that's a paddlin'.

      BJJ: Trained 4 times this week. If I get out of work on time, I can make another one tonight, but I'm not getting my hopes up.

      4.5/ 5 Hero Joshes. I won't award myself the 5th until I can do 5 good BJJ training days in a week.

      Powerlifting: did everything per my spreadsheet. It's PR week, and I hit everything that was planned. Very happy with my 355 squat and deadlift.

      5/5 Hero Joshes. Went as planned.

      Conditioning: target is 60 minutes of conditioning throughout the week (typically ~15 minutes after powerlifting). This week, I did 24 minutes on Monday, 8 minutes Tuesday, and 40 minutes on Wednesday. 72 minutes total, 12 minutes more than planned.

      5/5 Hero Joshes, with a potential 43 minutes more tomorrow.

      On to next week!

      @JoshtheFlanagan

    • Qeth RKC

      Buff Buddies Week 3

      2 months ago

      To give myself an incentive to get better in BJJ, I am planning on competing end of January. This means that I have to drop some weight. I am about 147#, and I need to drop to 137# to be safely in my weight category. My powerlifts and metcons may have to be slightly altered to put priority on skill training.

      BJJ: The academy was closed most of the week due to the holidays. I only managed 1x this week. Not happy. I haven't seen the latest episode of BB, so until then, I'll use the original Meg face rating method of 1/5 Meg faces.

      Powerlifting: 4 lifts, as planned, with some extra accessory work thrown in, in the form of weighted pull ups and chin ups. I would rate 5/5 Meg faces, but my squats were not as deep as I wanted, so 4.5/5 Meg faces. Very happy with my deadlifts this week.

      Conditioning: Conditioning is now post powerlift (if applicable), not pre. The tentative plan is to have 12-17 minutes of conditioning after a powerlift, so 4 conditioning workouts (or 48-68 minutes total) per week. This week is a little different due to the holidays. I did 2 15 minute conditioning workouts after Monday's deadlift and Tuesday's bench press, but on Thursday I did a standalone 47 minute monster MetCon for a total of 77 minutes. 4.5/5 Meg faces, as I had an opportunity to do a Wednesday conditioning circuit, but skipped because I wanted to play some Fallout.

      Over all, not a bad week, if it weren't for the lack of BJJ training. On to next week!

      @JoshtheFlanagan

    • Qeth RKC

      Buff Buddies Week 2

      2 months ago

      BJJ: I only trained 3x this week. One session had very light sparring. Disappointing jits week. 3/6 Zach abs.

      Powerlifting: Powerlifted 4x this week. Failed my 5th rep on my heaviest set on bench press, and failed my 4th rep on my heaviest set on squat. 4/6 Zach abs. I may be overdoing the conditioning pre powerlift.

      Conditioning: 4x this week of 15-17 minutes of conditioning pre powerlifting, so I may be blowing my load too soon. Still, I HIIT (eyyyyy!) it how I planned, so 6/6 Zach abs, although this week may have shown that I HIIT it too hard.

      @JoshtheFlanagan

    • Qeth RKC

      Buff Buddies Weeks 0 and 1

      2 months ago

      Goals:

      1) Earn another stripe on my belt in BJJ in the next 8-16 weeks.

      2) Increase my one rep max on my squat and deadlift to 365# by mid-late January.

      3) Increase my conditioning and increase my "flow" in BJJ and kickboxing.

      To achieve those goals, I will:

      1) Train 4-5x a week in BJJ during my lunchbreaks.

      2) Follow a 531 powerlifting progression and powerlift 4x a week around 2:30 pm, before work.

      3) Do 12-25 minutes of metabolic conditioning at least 4x a week, typically as a precursor to powerlifting.


      Week 1

      1) I was able to train 4x in BJJ this week. I had a week moment today and skipped, because I wanted to head home and download Fallout 4 and get the Cryolator.

      2) It's my deload week this week. I did 4x lightweight powerlifts in anticipation of my heavier sets in the next 3 weeks.

      3) I did 3x metcons this week, all before my powerlifts. I skipped a metcon before one of my powerlifting sessions because of time constraints.

      So how did I do?

      1) 4 Meg faces. I gave in and skipped today's to play video games. Tsk tsk.

      2) 5 Meg faces. Finished per the progression, as calculated by a spreadsheet.

      3) 4 Meg faces. I skipped one... but there's still tomorrow. I might manage a 40 circuit training session.

    • Qeth RKC

      Buff Buddies Workout 12Nov15

      3 months ago

      Lunch time jits. Good rolls today, 7 rounds of 4 minutes, with a 30 second break in between.

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      For lifting, I did my deload overhead presses:

      55# x 8 reps x 2 sets

      70# x 8 reps x 2 sets

      80# x 8 reps x 2 sets

      This followed by:

      Pullups x 5 reps x 2 sets

      Chin ups x 8 reps x 2 sets

    • Qeth RKC

      Buff Buddies Workout 11Nov15

      3 months ago

      Lunchtime jits today.

      Image-1447279358937_zpsjgqsrs2q.jpg

    • Qeth RKC

      Buff Buddies Workout 10Nov15

      3 months ago

      Round 1: lunchtime jits. Takedown and partner drills for warmup. Ended the class with 5 rounds of 4 minute rolls (sparring) with 30 second breaks.

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      Round 2: afternoon kettlebells and powerlifting.

      Kettlebell metcon to the tune of Tabata (20 seconds of movement, 10 second break, repeat for a total of eight 20 second sets):

      -swings

      -clean and press L

      -clean and press R

      -goblet squats

      -alt swings

      -snatches L

      -snatches R

      -lunges

      rest 1 minute, repeat for a total of 3 Tabata sets.

      Powerlifting is still light deload weight:

      Incline press:

      95# x8 reps

      115# x8 reps

      140 # x8 reps

      Bench press:

      95# x8 reps

      115# x8 reps

      140 # x8 reps

      Ended the session with 2 sets of 5 pull ups, and 2 sets of 8 chin ups.


    • Qeth RKC

      Buff Buddies Workout 09Nov15

      3 months ago

      11:30-12:30 was open mat. An hour of rolls. There were 5 of us, so 1 man out resting while 4 roll.

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      2:45 was 1 17 minute kettlebell workout, followed by powerlifting. It's my deload week, which means my powerlifts are at 40-60% of my one rep max.


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      Kettlebells:

      30s each:

      swings

      alternating swings

      goblet squats

      lunges

      1 minute break

      30s each:

      clean and press L

      clean and press R

      high pulls

      sumo squats

      1 minute break

      30s each:

      snatches L

      snatches R

      rows

      sit up to overhead press

      1 minute break

      repeat for a total of 2x through.

      Powerlifts:

      deadlifts:

      145# x8 reps x2 sets

      180# x8 reps x2 sets

      215# x8 reps x2 sets.

      Fun times! What do your workouts look like?


  • Comments (61)

    • Giries RS/OCC Keeper of Drains

      10 months ago

      Mandalorians.3.jpg

      Mandalorians_by_iceman_3567.jpg

      b8eede795cfbb34aef8ba61db28fbf65.jpg

      • Qeth RKC

        10 months ago

        Awwww yiss!

    • Shura0107

      10 months ago

      11070795_10150497386049950_5771819436190

      • Shura0107

        10 months ago

        Now you just have little Fetts.

      • Qeth RKC

        10 months ago

        I could have used that when the girls were younger.

        Qeth4d9a52043d936.jpg

    • Grogusting

      11 months ago

      Your tile work...or destruction of tile work. Pretty darn funny.

      • Grogusting

        11 months ago

        Stick with the first one!

      • Qeth RKC

        11 months ago

        Lighthouse was my second choice smiley8.gif

      • Grogusting

        11 months ago

        Is that what we are calling it? You are definitely not old enough to do that by yourself smiley0.gif

      • Qeth RKC

        11 months ago

        Oh, the tea house? smiley8.gif

    • Shura0107

      1 year ago

      You might like this blog.

      growingupguns.wordpress.com/

      • Qeth RKC

        10 months ago

        I've read a few entries in the blog. I like it so far, and agree with may points the blogger makes. A lot of very practical, useful advise. Thanks for the heads up!

      • Shura0107

        11 months ago

        I have no idea, but let me know what you think.

      • Qeth RKC

        11 months ago

        How is it I never got the notification for this?! I'll give it a read, I swear I wasn't ignoring you smiley8.gif

    • Grogusting

      1 year ago

      Your videos on Insta with the new kettlebells.....pretty damn amazing.

      • Grogusting

        1 year ago

        Oh really.......prove it.

      • Qeth RKC

        1 year ago

        I keep the secret HD version behind a paywall smiley6.gif

      • Grogusting

        1 year ago

        I have a feeling watching that muscle in HD would be bad for me. In a good way. smiley8.gif

      • Qeth RKC

        1 year ago

        Thanks, I try smiley0.gif Wish I could export in HD, that app only does SD when exported as picture in picture.

    • monopoly_j Elevator's not worthy.

      1 year ago

      1.gif
      MERRY CHRISTMAS!
      10359112_922915201074811_789892555278581
      barlites02.gif

      • monopoly_j Elevator's not worthy.

        1 year ago

        Thanks!

      • Qeth RKC

        1 year ago

        Same to you and yours, J!

    • Grogusting

      1 year ago

      So.....I have a physical challenge for you that will push you out of your comfort zone and test your limits.

      • Qeth RKC

        1 year ago

        Hah, sounds dangerous. Do tell.

    • Grogusting

      1 year ago

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    • Grogusting

      1 year ago

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    • Grogusting

      1 year ago

      bestmoviewalls_Frozen_16_2560x1600.jpg

    • Grogusting

      1 year ago

      Two

    • Kiwi OCC Time Lord

      2 years ago

      Went to your profile to find out what you do, but I only know that you work in a lab and love kettlebells! So... what kind of sciencing do you do? smiley1.gif

      • Qeth RKC

        2 years ago

        Sounds complicated!

        Friend request your way, btw.

      • Kiwi OCC Time Lord

        2 years ago

        I work for the Devil. And by that, I mean major banks and loan servicers that invested in CMBS (the reason for the housing market failure in 2008). I review property reports and do oversight for remediation. It sounds more exotic than it is, I basically make sure the banks don't make a bad situation worse and I improve property values so that they get more money back after they've foreclosed on a property.

      • Qeth RKC

        2 years ago

        Documentation has it's headaches, I hear that. I work in a GLP/ GCP environment and we're fair game for an FDA inspection at any time.

        What do you science?

      • Kiwi OCC Time Lord

        2 years ago

        Not for you it isn't - that's what's important! I bet you'd think my work is boring, considering I spend 99% of it at a desk. The other 1% my boss lets me get out of the office to write the reports that I review. Ooohhhh... fun! smiley6.gif

      • Qeth RKC

        2 years ago

        So you're saying my work is boring... smiley0.gif

      • Kiwi OCC Time Lord

        2 years ago

        I think those would put me to sleep! I have an air scrubber (like a loud professional air purifier) running in my house right now and it's strangely soothing...

      • Qeth RKC

        2 years ago

        Biotech/ pharmaceuticals. I test and analyze samples from patients who are in clinical trials. A lot of our stuff is automated or semi automated, and the constant whirrrssss and bzzz make it sound like I'm in a spaceship smiley0.gif

    • Grogusting

      2 years ago

      Not a throwback song...new one but love these guys.

      www.youtube.com/watch?v=3MteSlpxCpo

      • Qeth RKC

        2 years ago

        I was planning on watching them next month! Can't cuz of schedule conflict though, but they sound great.

    • LostInSweden

      2 years ago

      Hey, thx for adding me! =D

      • LostInSweden

        2 years ago

        You are very welcome my friend~ ^^

      • Qeth RKC

        2 years ago

        Thank YOU for the art!

    • p3drit0

      2 years ago

      you should get this shirt! medium_120.png

      • Qeth RKC

        2 years ago

        Got the merc shirt for me and the tiger T for the little lady. Thanks for the heads up!

      • p3drit0

        2 years ago

        www.rogueamericanapparel.com/store/
        lots of workout stuff and cool military stuff. i like the Wyatt Earp shirts, too

      • Qeth RKC

        2 years ago

        I WANTS IT! Linkage?

    • JazzyBellz

      2 years ago

      THE HELL, man! For some reason I can't respond to your comment on my page ~_~... So I'll just copy/paste what I was trying to say:
      Awwww lucky girl! What did she dress up as? What's an RTSF? You mean Rooster Teeth convention in SF? I HIGHLY AGREE! But I bet they wouldn't all show up :( That's the thing that would suck

      • JazzyBellz

        2 years ago

        Haha I saw a guy at the mall wearing an RT hoodie n I was like "Hey I like your sweater!" N he was hella caught off guard lol

      • Qeth RKC

        2 years ago

        Not sure who she was, but it was from a relatively new anime. I had to help her make some super long WWI or WWII era sniper rifle from PVC pipes for her first costume, and her second one was a half black/ half white hooded zip up sweater with ears on the hood.

        I bet we can entice a bunch of the crew if we had a proper RTSF. Heck, I just want to hang out with RT fans. The closest thing I've had was a random citing of a guy wearing a "Cinnamon, NOOO!" shirt at the mall.

    • DivaLindsey

      2 years ago

      any I can find

    • DivaLindsey

      2 years ago

      hi!

      • Qeth RKC

        2 years ago

        I like a few mainstream ones, but don't have as much time as I used to to find the real good ones. Currently on a Sword Art Online kick, been watching on Hulu. What do you watch or read?

      • DivaLindsey

        2 years ago

        yes,u?

      • Qeth RKC

        2 years ago

        So going by all of your user images, you like anime? :P

    • soulchicken9

      2 years ago

      comming rom the SlowMoGuys vid you commented on........ hashtag! dantheman smiley13.gif

      • Qeth RKC

        2 years ago

        Haha, you're right, my mistake.

    • JazzyBellz

      2 years ago

      Hellooo friend :)

      • Qeth RKC

        2 years ago

        Haha! Glad to befriend a neighbor.

      • JazzyBellz

        2 years ago

        Hahahaha, time to start adding more!

      • Qeth RKC

        2 years ago

        Hullo! Looks like I add friend #2 on my second year here :P

    • griffon

      4 years ago

      that bicep is creepy

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