ZachAcid

Can't wait to post my updated stats at the end of this six week challenge, I think I'm going to see great results.

I did really good today, trying to push myself harder, and harder. I really need to get a stopwatch for these sprints though. WOD 2 x 6 50 Yard Sprints (:30 Break) 1 x 1 50 Yard Ladder Sprint (2:00 Break) 5-3-3-2-1-Failure Pull-up Pyramid 25 - 20 - 11(Failure: Should've been able to hit 15) Push-up Pyramid 2 x 5 Burpees 2 x 10 Mountain Climbers 10(Failure: Should've been able to hit 20) Dips .25 mi light run/cooldown 3:00 Static Stretching

-50 Exp For 1/2 Bean and Cheese Burrito For Breakfast -75 Exp For 3 Beers -125 Exp For 5 Cigarettes +100 Exp For Paleo Dinner (Turkey Burger Salad Yum!) +50 Exp For Increase in Workout Threshold +50 Exp For 6 Consecutive 50 Yard Sprints +50 Exp For 6 Consecutive 50 Yard Sprints +50 Exp For 1 50 Yard Ladder Sprint +25 Exp For 5 Pull-ups +15 Exp For 3 Pull-ups +15 Exp For 3 Pull-ups +10 Exp For 2 Pull-ups +5 Exp For 1 Pull-up +25 Exp For 25 Push-ups +20 Exp For 20 Push-ups +11 Exp For 11 Push-ups +25 Exp For 5 Burpees +25 Exp For 5 Burpees +25 Exp For 10 Mountain Climbers +25 Exp For 10 Mountain Climbers +10 Exp For 10 Dips (Upperbody failure) Overall Battle Log Exp: 1,456/2,000 Battle Log Level: 2

So you ever heard the saying you can't teach an old dog new tricks. Well this doesn't apply to your kids!!! As a formerly obese child/teenager with serious self confidence and depression issues, let me tell you, you can change this! These are tips to keep your children healthy, and self-confident: Restrict Gameplay: Yup, sucks to think that's the case, but it needs to be done. Encourage Physical Activities: Don't "But he/she's gonna get hurt." your kid, that's part of being young, recuperating faster physically is what they do. Encourage Self Expression: Have your kid dress how they feel comfortable, even if it's a bit shocking to you. Sometimes these small moments of self esteem can be beneficial for a lifetime. Workout with your kid; and MAKE IT FUN!!!!!: I can't think of how many overweight parents I've seen never participate physically in a sport with their children. The encouraging notion that your parent is there doing it with you, struggling too, or even help nurture the idea they want to be like you, is invaluable. Parents of the world, take responsibility, your kid only knows what you've taught them. The sooner you start correcting their behavior, the sooner your children will live happier, healthier lives. (This is not meant to be a blast at any parents, nor meant to offend, I'm merely trying to prevent the lifestyle that I was given for any other kid.)

I'm not sure where you live, or how safe it is around there, but I would suggest an expanding circle endurance run to get yourself up there and in shape. When I started working the Assassin's path (long before I found this site), I could only run .5 miles, but I ran it, and ran it as fast as I could even if it left that copper taste in my mouth and fire was spewing from my lungs. That turned into a mile, which turned into 2 which turned into 4.75 miles which turned into 4.75 miles in 28 Minutes. If possible I'd find some kind of tracker that counts your distance/time, and if you can get into a set route just keep at it. I know it's embarrassing to get out there and go running, but you'll be surprised how many people genuinely will support you (though I never had to worry about catcallers, rofl.) From there I'd start getting into the more explosive, H.I.I.T. workouts, you'll be amazed how much fat you can cut just running and eating right (keep up the strength training though it'll produce more enduring gains throughout the day.)

Whenever I question my self-control discipline I like to read the first chapter of The Art of War by Sun Tzu; it is filled with amazing wisdom and strong encouraging statements that macromanage your micromanagable faculties. My Favorite Excerpt: Sun Tzu said: The art of war is of vital importance to the State. It is a matter of life and death, a road either to safety or to ruin. Hence it is a subject of inquiry which can on no account be neglected. The art of war, then, is governed by five constant factors, to be taken into account in one's deliberations, when seeking to determine the conditions obtaining in the field. These are: The Moral Law; Heaven; Earth; The Commander; Method and Discipline My personal translation of these faculties are The Moral Law: What am I obliged to do for myself to stay healthy? Heaven: Weather conditions; Job constraints Earth: Distances, Heights, Obstacles, Terrain Commander: Self (Sun Tzu said this perfectly, "The Commander stands for the virtues of wisdom, sincerity, benevolence, courage and strictness.") Method and Discipline: Troubleshooting Problems, Problem Solving, Planning, Execution, Results Hope this helps somebody else!

I found that the biggest and most important part of 'eating cleanly' was knowing how to recognize when I was full, and when I was eating because I was bored, or worse eating because I was happy. I, personally, would suggest keep visual track of all the foods your eating, when your eating them, and why. I used to be 289 lbs and a size 42, now I'm 200-215 size 36 and I'm just beginning my training to learn parkour, seven years later. However, I yo-yoed a lot with dieting because I never really thought about what I was eating and why I was eating it. I'm sure this list could be potentially embarrassing for you, however if you do it in a private environment, like your room (white board maybe), bathroom mirror, where people could still potentially see it, think of how motivated you'll feel when it's all good. But you don't need to start there, try just keeping a notebook with you and writing down what you ate (not the portions, just the food), then add the times, and so forth. Before you know it you'll be six months into your diet and in such a good rhythm about eating, I dare you to try those "good" foods again. It'll blow your mind.

Lol, I'm mostly focusing on the strength/endurance portion for now, I can precision jump a two and a half foot block. I guess I should be more clear then just ramble, currently I've allowed myself to get just about out of shape (none of the above workouts are completable, they're intended to be impossible; for now) Once I get to the level that this is a regular workout, I have this really nice long wall nearby that increases it's incline at like a constant 5o angle, so as it extends it gets taller, after the subsequent six week challenge, I'm going to include all the quadrupedal/jumping exercises into my routine.

Well today proved that I'm still trying to work up to my routine so I didn't quite "get the lead out" as it were, however I did get on it, in an effort to improve my fitness: 2 x .25 mile sprints (w/ 15 Push-ups at the top (only did one set)) 2 x 15 Squats .25 jog/cooldown 3:00 Stretching

Just so everyone who reads this is aware (if you can't tell by my workout) I'm in decent shape as is (not incredibly ripped or anything like that) but I have stayed in shape. To the point, I want to participate in Parkour with every fiber of my being but have been given limits based on poor starting eating habits, to incorrectly developed muscle. I'm pretty sure I'm getting the hang of this H.I.I.T. stuff, but I'm hoping a few pros, or some wise travelers could give me some tips to really spice up my workouts and make them equally more effective. So getting back into a steady workout routine I think I've got a legit formula for breaking my body down and building it back up: Monday/Wednesday/Friday: 2 x 4 .25 mi Uphill Sprints 15 Push-ups at the Top of Each Hill (:30 break at top of the hill, jog back down next rep; end of set break 2:00) 3 x 25 Squats (:45 Break) 3 x 10 Single Legged High Stairs (Pistol Squat Training) .25 mi jog 2 x 5 Wide Grip Pull-ups 2 x 5 Chin-ups 3:00 Stretching Tuesday/Thursday: 2 x 6 50 Yard Sprints (:30 Break) 1 x 1 50 Yard Ladder Sprint (Rungs every 5 Yards) (1:30 Break) Max to Failure Pull-up Pyramid (:30 Break) 25 to Failure Push-up Pyramid (:30 Break) 2 x 5 Burpees (:30 Break) 2 x 10 Mountain Climbers (:30 Break) Max to Failure Dips Pyramid 1:30 jog/cooldown 3:00 Stretching Saturday/Sunday 2 x 10 Box Jumps (Measurement will be added) 2 x 10 Precision Long Jumps (Measurement will be added) 2.1 mi Run (x 2 if possible) 1:30 jog/cooldown 3:00 Stretching General :30 :20 :15 :10 Frogstand Pyramid

+000 Exp Ramen Breakfast +50 Exp In-n-Out Bunless Burger No Sauces +25 Exp Subway Sandwich (No dairy on it but -75 for the bread.) -100 Exp For Beer Drinking +50 Exp For .25 mile uphill sprint +15 Exp For 15 Push-ups +50 Exp For .25 mile uphill sprint +25 Exp For 2 x 15 Squats +25 Exp For .25 jog/cooldown + stretch Overall Battle Log Exp: 1,170/2,000 Battle Log Level: 2

The reason Synyster suggested the burnout method, isn't necessarily for max reps (as you saw by my work out I couldn't even hit 5 which is my max atm with pull-ups) rather H.I.I.T. So by burning out the muscles required to perform a pull-up I'm quadrupling the amount of exercise I'm performing taking very short breathers in between sets. This method of pull-up is more desired for Parkour/Freerunning because of the high amount of upper/core/lower endurance and explosiveness you need to perform. Thank you for the tip though, I look forward to watching your progress as well. Skywalker.... (dooomy music)

Gah I hate being poor ate Top Ramen for breakfast (Hopefully someone comes through today)

DING!

Just remember when you're lifting for size you want max weight/low repetition sets. Plus you're probably going to lose some fat off your thighs in the beginning, which is going to translate in inches, I'd recommend giving the Paleo diet an entire month with your workout routine, and see if it doesn't have results. Anyways anyone who's read some literature on diet and muscle building knows that protein (especially in fish) produces the best results, carbs just give you energy.

So this is how workout actually went: {2 x 5 50 Yard Sprints 1 x 1 50 Yard Ladder Sprint (Rungs every 10 Yards)} {4.5 Pull-ups 2.5 Pull-ups 1.5 Pull-ups 1 Pull-up 1 Pull-up Failure} {25 Push-ups 19 Push-ups 11 Push-ups} {3 x 15 Squats} {3:00 of Stretching} Need to get a stopwatch soon so I can start timing my sprints to see if I'm getting faster (I'm not expecting results yet, I just know that timers really help.)

Word I have a good circuit planned to work that ass tonight (admittedly I've stayed good on the diet)! 3 x 5 50 Yard Sprints (:45 break) Max to Failure Pull-ups (:25 break between sets) 3 x 25 Push-ups (:25 break) 2.1 miles Run w/ 1/4 miles 35o hillclimb sprint 3 x 15 Squats 3:00 Cooldown Will update after workout.

-200 Exp for late night snack +000 Exp for breakfast (ate as close to Paleo as possible, but still potatoes.) +50 Exp for lunch (It was Jack n the Box but it was nobun/nocheese/nosauce) +50 Exp for reattaching Shocks (Heavy lifting/Repetitions Cranking Wrenches) XP DUMPING!!!!!!!!!!! (Good Workout in Today!) +50 Exp for 5 50 Yard Sprints +50 Exp for 5 50 Yard Sprints +50 Exp for 50 Yard Ladder Sprint +40 Exp for 4 (COMPLETE) Pull-ups +20 Exp for 2 (COMPLETE) Pull-ups +10 Exp for 1 (COMPLETE) Pull-up +10 Exp for 1 (COMPLETE) Pull-up +5 Exp for failure pull-up attempts +25 Exp for 25 Push-ups (Good Form) +19 Exp for 19 Push-ups (Good Form) +11 Exp for 11 Push-ups (Good Form) +50 Exp for 3 sets of 15 Squats (Gonna Have to Up those for Friday) +70 Exp for only smoking 3 cigarettes (compared to the normal 10 a day) Overall Battle Log Exp: 1,030/2,000 Battle Log Level: 2

So today was pretty much a total failure (minus that I haven't smoked a cigarette all day) my diet didn't go so well (had to eat Ramen for dinner no second/third choice) and I felt like crap all day and slept all afternoon until 6.... Well Tomorrow time to get back out there and at it.

So Day One without cigarettes has been good, albeit it a crappy one (I've been stuck sleeping all day to feel better.) Here's my Exp log: -200 Exp for Midnight Snack +100 Exp for Paleo Breakfast (no pictures today wasn't feeling good) +50 Exp Going whole night without cigarettes +100 Exp Going whole day without cigarettes -50 Exp for Top Ramen (Only half exp reduction due to only food in house.) +10 Exp for Sancking on an Apple Daily Journal Exp: 720/1,000 Exp Journal Level 1

Rest day today, pushed cars at max pace 5 times over 10 yards. Pure Paleo diet.