cotey bucket

Totally gonna work that in! Thanks for the tip.

I've been starting with pull ups on all my work outs and I'm doing lots of supplementals {chins, rows, deadlifts} but my numbers just wont budge. I seem to just hover around five or six. Most distressing.

Looks like its that time again. So then, first off, foods. Wed - Fat = 164.8g or 70% Carbs = 42.4g or 8% Pro = 115g or 22% Thu - Fat = 152.3g or 67% Carbs = 26g or 5% Pro = 142.3g or 28% Fri - Fat = 183.2g or 68% Carbs = 44g or 7% Pro = 148.9g or 25% Sat - Fat = 237.4g or 66% Carbs = 5.4g or 7% Pro = 221.5g or 27% Sun -Fat = 225.8g or 70% Carbs = 51.8g or 7% Pro = 168.2g or 23% Mon - Fat = 204g or 63% Carbs = 61.7g or 8% Pro = 209.5 or 29% Tue - Fat = We shall see As you can see my carbohydrate intake has slowly crept up over this week. The closest thing I did to cheat this week was have a chocolate bar {90% cacao} on saturday. Oh and then the remainder of said bar on sunday. The rest of the carbs are just from veggie sources. I’m taking those numbers back down. Next we get... Measurements for today: Chest = 37 inches Waist = 31 inches {yup, it’s working} [ATTACH=CONFIG]5812[/ATTACH] Then all the lifting starting with... Wednesday oct 3rd: Bike Time = 18 minutes 41 seconds. {Not gonna lie, sore and tired today :} Lift -Pull ups 3 x max = 4 x 4 x 4 -Diamond push ups 3 x max = 15 x 10 x 7 -Lunges 3 x 15/ @ 30 = 30 x 30 x 26 -Shoulder press 3 x 10 @ 30 = 10 x 7 x 6 -Deadlifts 1 x 10 @ bar = 10 (Still not sure if I’m quite right. I’ll add them in with a little wieght next week and see how it feels.) Time = 22 minutes 35 seconds. (Pre wiped, must have been work.) Stretch Time = Whoops.Sometimes I just completly space. {Notes from the day} So tired all day, just wasted. Friday oct 5th: Bike: Time = 18 minutes Lift: -Pull ups 3 x 5 = 5 x 4 x 2 -Deadlifts 3 x 8 @ 90{O} = 8 x 8 x 8 -chin ups 3 x max = 6 x 4 x 3 -Wide push ups 3 x 15 = 15 x 15 x 11 -Turkish get ups 1 x 8/ @ 20 = 8 Time = started timer one set of puus in, we’ll say 20 minutes 30 seconds. Stretch: Time = 16 minutes 21 seconds. Monday oct 8th: Bike: Time = 18 minutes 14 seconds The road bike is in the shop for however long so it’s the mountain bike for mornings now. Lift: -Pull ups 3 x 5 = 5 x 3 x 4 -Deadlifts 3 x 8 @ 90{O} = 8 x 8 x 8 -Chin ups 3 x max = 5 x 2 x 3 -Wide push ups 3 x 15 = 16 x 15 x 10 -Turkish get ups 1 x 8/ @ 20 = Time = 24 minutes 4 seconds. {notes from the day} So last friday rocked me so hard I figured why not do it again What’s happening here? You get stronger!!! Maybe I’m not eating enough? Maybe I’m not fully recovered from last week? I don’t like seeing these numbers go down. Make them go up Stretches: Time = 16 minutes 8 seconds So last week was pretty brutal all around I think I wasn’t getting enough calories but its hard to say. On friday I was dead on my feet all day at work so when Monday morning came I ate an avocado at breakfast, after my workout, and I really think it helped because I felt great all day. I did my first part of the volunteer challenge on Sunday. Theres a little community garden/art space downtown called Grow House, I went down there and helped garden for a couple of hours. I really just pulled weeds the whole time but it was good. I got to hang out with kids again {haven’t done that since my last TA job} and also meet some grown ups. Neither of those things has happened much since I moved to Arizona. My next effort is scheduled for the 16th of this month, I’ll be helping to build a campground for the Lost Dutchman park, which is right up my alley considering I’m a trail builder and all. Glad as always to see everyone doing so well. Keep it up!

Sweet work on the work out! sounds like your kicking some serious tail. I actually skipped the burpee challenge {holds head in shame} because I was worried it would leave me to tired for my other goals. thats great that you found a way to incorporate it and rock it out. I was just talking yesterday to my coffee friend and he was telling me how coffee is sometimes rated for viscosity. That totally clicked in my head. Thats one of my favorite things about it and it's hard to find a proper substitute for sure. Super sweet stuff all around. Hope the run went well. Keep it goin!

I started using this to help slow me down a bit. It's nice to have the videos because it feels more real in a way, like "oh I'm gonna sit and do this specific thing now". But then after a while you just drop the videos out (if you want) but still keep the same schedule. Not for everyone but thought it might be helpful. Great work on your goals keep on keepen on!

Well, It's time for another update in cotey buckets battle of the challenge for the stuff. My last update was on Friday so Saturday it is. foods: Sat - Fat = 109.4g or 64% Carbs = 17.2g or 4% Pro = 118.5g or 31% Sun - Fat = 167.8g or 68% Carbs = 34.3g or 6% Pro = 146.7g or 26% Mon - Fat = 193.8g or 65% Carbs = 30.1g or 4% Pro = 208.7g or 31% Tue - Fat = 205.3g or 71% Carbs = 44.7g or 7% Pro = 140.9g or 22% The foods been easy accept for restaurants. Lots of them have nutritional information available on line but its by the plate so if you order something that comes with rice and beans and then say hold the rice and beans you have to kinda guesstimate what that difference is going to be. Work out: So saturday morning started with me and my bike on a trial at sunrise. beautiful! full moon still high in the air. I took my camera with me so there was really no point trying to time the ride but it was super fun thats for sure. Side note I actually build trails and this particular preserve just got finished up a couple months ago. I got called of the trail I rode that morning to work on another job so it was super fun to see it for the first time while riding it. Oh right, so the I went home did some stretches and what I like to call " " from this super sweet old school video I found. I’v been doing these ones off and on for a while now and I don’t actually watch the video anymore. What I do is use this sweet app called round timer. It basicly a programmable boxing timer on your phone. Great for interval training. Plus its got cool alarm sounds like “goat” and “cat”.-Mon: Bike. Time = 17 minutes 24 seconds (give or take) -pull ups 3 x max = 5 x 4 x 3 -squats 3 x 15 @ 45 {bar} = 15 x 15 x 15 -lat raises 3 x 10 @ 20 = 10 x 6 x 5 -wide grip push ups 3 x 10 = 15 x 12 x 10 -turkish get ups 1 x 5/ @ 20 = 5/ Time = oops; can’t imagine this one fluctuating in time to terribly much. Then them stretches. Time = about 14 minutes 40 seconds. I started the timer three stretches in. Excerpts from the log: "A bit of a twinge behind my right shoulder today. I’m thinking its from the lat raises. Not sure if I said before but I’m doing 2 minute rests between sets. I don’t know if my bar is really 45 pounds. I was under the assumption that all olympic bars are but it doesn’t feel like it. I just got it a week or two ago (craigslist). Also I know 15 isn’t much for squats with such low weight but since I haven’t done them in a while and I’ve had minor surgery on both my knees i’m working into them. I need to practice deadlift form as well so I can safely incorporate those into the routine." P.s Twinge gone. Tue- -Bike around the park = 8 minutes 43 seconds. so the distance on this one is maybe a mile or so but this ride is done on the "tiny bike" e.g. BMX. -Stretches = 14 minutes 31 seconds So the photos, and these here numbers tummy 31 ½” back 36 ½ “ were taken this morning {always want to make that one word} before my bike ride and what not. More excerpts in regards to measurement taking. "At least thats what I can see this morning. It feels to me like there’s a bit to much objectivity in measuring yourself but it’s what I’ve got so oh well." I apologize for the bad focus. Wow figuring out this image thing took forever. cotey bucket over and out.

friday morning was 3/3/2.

I tend to agree with this. I don't usually like to supplement but I did accidentally find some stuff thats pretty safe for allergens and it even works for the veg kids. "Protein and Greens" its got 6g fat 3g carbs and 22g protein and its made out of about a billion veggies and herbs. The first time I had it I freaked because I was expecting some tasty treat to be mixed with the raw milk I had access to at the time but it ended up tasting like peas. Then one breakfastless day I had the bright idea to mix it with warm beef broth (something all us paleo kids should just have laying around) and it tasted like a yummy soup. Oh also tempe is Ok as far as soy products because the fermentation process renders all bad juju inert. {oh yeah that was science}

I wanna play. 5-9 range for me please.

Also so is the devil http://www.utne.com/2007-07-01/Science-Technology/The-Dark-Side-of-Soy.aspx I'm all about eggs, meats, and fishes. Oh every great once in a while I take a scoop of some green protein powder that tastes like pea soup and I mix it with some beef broth for an on the go quicky breakfast. Just heat it slow and stir it in.

This isn't exactly what your asking for but I'll to do a roast about two or three times a week. Takes about 5-10 minutes of prep in the morning throw in sweet potatoes, onions, garlic, brussel sprouts, whatever. Let that slow cook all day while your at work, you know 10, 11, hours get home and you got dinner and probably a couple days of leftovers. I also jar up the broth for those mornings when breakfast isn't going to happen. meaty veggie goodness.

So I found the answer to the challenge points. Heres the link if anyone else is curious http://www.nerdfitness.com/community/showthread.php?17755-Real-Life-Roleplaying-Attribute-Points-and-the-Challenges. now to assign. Ok, got it, soooo: Lose the inches (tums) = str+2 cha+2 (look good feel good) Gain inches (back) = str+3 cha+1 Track them macros (nutrients that is) = wis +3 con+1 Volunteer = cha+1 Wis+1 con+1 Done and done.

Nice work all around. Instant improvement and feedback sure does help to keep one motivated. Climbing gym = super fun! Keep it up KiwiScout!

"Specialization is for Insects" no cordyceps in my brains thanks much.

cotey bucket reporting in. since I got my challenge started a bit late I’m missing the beginning of the week but I’ll give you all I’ve got. First off, the foods. Tue- Fat = 184.8g or 68.2% Carbs = 33.7g or 5.5% Pro = 160.1g or 26.3% Wed- Fat = 241.7g or 60% Carbs = 65g or 7.2% Pro = 296.9g or 32.8% Thu- Fat = 427.3g or 85.3% Carbs = 54.5g or 4.8% Pro = 110.8g or 9.8% Fri- Fat = 386.3g or 81.4% Carbs = 29g or 2.7% Pro = 169.4g or 15.9% I’m loving on the fact that the app I’m using will take photos of food barcodes and then plug in the numbers. Oh what’s that? organic pasture raised omega 3 eggs? Yep, it has the break down. Pretty cool. I am starting to think I should buy a food scale though. I can guesstimate a cup pretty good {or just use a measuring cup} but when it comes to guessing in milliliters and ounces, nope, totally lost. So the work out, here we go. Wed: Bike 4.6 miles. I forgot to time it this morning. -bent rows 3 x 30/ = 10 x 10 x 10 (the “/†in this case is to indicate per hand as I am using dumbbells if the, “/†is after the “=†it indicates sides of the body as in lunges) -shoulder press= 3 x 30/ = 10 x 10 x 8 -diamond pushup= 10x10x6 -lunges= 3 x 30/= 10/ x 10/ x 10/ -turkish get ups 1 x 5/ @ 20 = 5/ stretch Fri: Bike 4.6 miles. Oops, somewhere around 15 minutes. -Pull ups 3 x max = 3 x 3 x 2 -Lat raises 3 x 10 @ 15 = 10 x 12 x 10 -Chin ups 3 x max = 5 x 3 x 2 -Wide grip push ups 3 x max = 16 x 10 x 9 -Turkish get ups 1 x 5/ @ 20 = 5/ 17 minutes 34 seconds stretches. 17 minutes 29 seconds I guess I forgot to mention I have some deep tissue/nerve damage in my right forearm. Basicly a repetitive motion injury the has turned my muscle into scar and partially trapped a nerve up at the elbow. It pretty much makes straight curls impossible but I can still do chin ups. Maybe I could do bar curls instead of dumbbells but I like them chins just fine Notes from friday morning. “The sorest part of me this morning: my glutes. Thinking it must be the lunges/bike ride/getups. buns of steel here I come.†As for my measurements e.g. “Lose two inches of my stomach {32 1/2"}. Gain two inches around my back/chest {36"}â€. Those are the ones I took thursday morning before breakfast. I took the photos at the same time. [ATTACH=CONFIG]5622[/ATTACH] Anyway since I just took them yesterday I’m going to have to say that, as of yet, there is nothing to report. No volunteering yet either. I have zero time on weekdays and I’m out of town visiting friends this weekend so unless I end up helping out at the prescott food not bombs you’ll have to wait till after next weekend to hear about that one. Week one in the bag. So looking forward to millions more like it. Keep up the good work everybody! You rock! Oh p.s. how do we determine how much each challenge is worth? I was thinking the measurement challenge obviously has an element of strength but since it also has so much to do with self confidence and body image {read issues} then it should also count toward charisma. Also what would volunteering go under? No really, signing off.