Dantes

Sick! Every heard of tricking?

Speaking as someone who has changed a lot of routines over the last year or so. Don't change something too much! And also give it time to actually work. Consistency is the most important variable in getting stronger and being able to lift heavier weights. You can't magically jump up 20kg on your squat but you can however jump up 20kg over 8 squat sessions in 2.5kg increases quite readily. Just my 2c

I do aim to please regarding the names. NEED MORE ALLITERATION! Right. I hope everyone has at least had a glance over each others challenge threads by now? I'm going to be heading away for a brief Easter holiday on Tuesday (1 week) so I was thinking of setting a minor challenge. At the moment erring on the line of the 80/20 rule: That is: Identify the 20% of things that will make the greatest (>80%) improvement to your fitness/appearance/mental sanity/life/goals/job etc etc Choice is yours, but I'm going to limit you to the two biggest ones. The reason we are doing this is because I have a firm belief that you have to take control of the biggest things in your life. Anyway, this is just a short mental exercise. Also, write out a paragraph as to WHY they are important. You need to actually think this through if you want to get the best results. Template Improvement Area: Item One: Item Two: Why these two are the most important: Example: Improvement Area: Get Stronger Item One: Eat 4000 Cal/Day Item Two: Squats Why these two are the most important: Absolutely need to have enough food to spur muscle growth and to improve recovery. Consistency is important so I need to eat enough to ensure my energy levels are up and that I can accomplish all of my weight lifting goals which will result in me becoming stronger. The Squats are the king of all exercises. This exercise is absolutely crucial regarding building muscle and getting strong and being a more well rounded solid individual with character (Note, this is heavily simplified) Have a good weekend everyone.

Just for interest. I got my cage and bar during a sale at a local fitness warehouse type place. It's all heavy duty stuff and I got it all for half price. As this sort of equipment does not deteriorate when used properly I am viewing it as an investment. In NZ it is difficult to obtain equipment of this caliber and I expect to be able to sell it when I graduate and move. Hey Tiny_Oak I think I'll read all of the books before watching the t.v. series. I love books but always hate movies/tv series that were adapted from them. They just never "feel" the same. Date: 15/04/2011 1. Get Massively Strong Today was my well deserved rest day. I slept over at my gf's last night and she has a horrible bed which always flares my old back injury up. I prefer to sleep in my own bed before doing heavy squats Also, 5 consecutive days can be draining. 2. Get Massively Lean/Ripped Bit of a refeed today as my energy levels are a bit low. Also, said gf bought me some carrot cake so I had that (delicious, though she doesn't believe me) 3. Get Massively Faster I'm actually slacking on this goal quite a bit. I should have done SOMETHING today. Fuck, gota sort this out. 4. Get Massively Well Read My kindle arrived so I have returned to reading A Clash of Kings. I'm also intending on reading a bit of Brave New World by Huxley afterwards 5. Get Massively More Educated Extension was granted on my assignment (software licensing issues at my university meaning it cannot be completed at this time) Thus, bit of a slow day in terms of education improvement I'm afraid. Might do a bit of reading tonight. 6. Get Massively More Involved Got a big concert tomorrow as a thank you to everyone who volunteered to help clean up the city after our big earthquake recently (Christchurch not Japan) So I'm gona get pretty damn hammered Luckily I'll be squatting before I start drinking though. Hope everyone has a good weekend.

+1 for Beer Garden.

At least it's coming into summer for you northern hemisphere folks. Thus sickness should clear up soon right? How cold does it get up there that you need beard hats? I kind of want one now...

Dr Dantes D-Day Demolition Death Defying Destructive Detail work?

Good to have you on the squad. Just a quick heads up. Paleo isn't that amazing for bulking up. It's great for leaning down though. Have you worked out before? Remember to post lifting numbers to track progress.

The falling to sleep is a timing issue. It just means your weighting your meals too heavily towards the end of the day is all. Looking forward to following your progress. Oh and remember to post lifting numbers

It's just a photo right? Beside. Think how awesome it is when you post them side by side at the end of the challenge? Good to have you on the squad.

Nice. Ambitious goals. Good to have you in the squad.

Titsworth following up the win with another epic win. Good start

Keep adding weight buddy. Small increases will always win over big jumps in the long run. Good to have you aboard.

Btw. If you can get a video of you throwing a telegraph pole by the end of the challenge I will be forever in awe. Looks good. May I recommend working on total body compound power exercises? Training explosively with heavy weights to work on the neurons. Power cleans, squats etc? They'll all help your throwing as you'll be able to use your legs as well as your arms to project force.

Okay Okay, Not a fair fight. We all know barbells crush the gentle yogi amongst us. However, this is a fight over consistency. Alethea and me both have workout ADHD every now and then. I am officially laying down the gauntlet and calling her out. Do not change your routine for 6 weeks. Stick with it. Own it. Become one with it. Downward facing dog it. Whatever you need to do to get it working. Prizes TBA

Be careful with the Gomad around training times. I usually train reasonably fasted without any performance losses. Bloated however just puts me in a shitty mood to train. Also, you sire need something heavy to get that squat working.

Hey Forge, Just remember your body is capable of much more than your mind lets it do. Seriously. If you believe you can do something. You can do it. (If you've ever done a widowmaker squat set this will make a lot more sense) My kindle should get here tonight. I just find the convenience to be unparalleled as it lets me take books on a wide variety of topics anywhere. Also, it is incredible when traveling. It's not like imperial system is useful at all right? It's also interesting that anything which needs to be measured precisely by your technology companies is done in SI units. Makes you think.

Date: 14/04/2011 1. Get Massively Strong Smashed the workout today. Holy crap that felt good. Back Squat 80kg 2x5 100kg 2x5 125kg 5x3 Weighted Pull Up (Neutral Grip, both wide and narrow) +10kg 2x5 +15kg 2x5 +20kg 4x3** ** Failed on the fifth set so not counted Bench Press 60kg 2x5 75kg 2x5 92.5kg 4x3** ** Failed on the fifth set so not counted Summary: First time going heavy on the low bar squats. It feels much much much much more comfortable. I just need to work on the racking/unracking as I need a pin about 1cm lower.... The weighted pull ups weren't as fluid as I'd like. First time doing them in ages though. On the bench I was focusing on technique. I really had to grind out the third rep of each set and focus on breath control and eye positioning. Starting to really test myself here. 2. Get Massively Lean/Ripped Fasted until 12pm where I then had a big bowl of scrambled eggs (5 eggs) and cheese as a pre workout meal Followed up the workout with a 1.5 scoop protein shake in milk which tasted oh so good. 3. Get Massively Faster Might do some sprints tonight depending on the legs, still have class this afternoon. 4. Get Massively Well Read My kindle is in the country and with a local carrier! It should arrive either tonight or tomorrow. I'm really hoping tonight! 5. Get Massively More Educated Got caught up to date with all of my lectures. Unfortunately the proprietary software needed to complete my only assignment stopped working this morning (license issue yay DRM) So, I'm going to head in early tomorrow to get it sorted. 6. Get Massively More Involved Well, I booked a trip away over easter to head up to lake Mangakino with a friend to go wakeboarding, waterskying, donuting, swimming etc etc. It's gona be cold, I'm gona get drunk, it's gona be a whole heap of fun. Also today. I haven't procrastinated anything at all. Go me?

Hey Suse, Not entirely. I just switched to an IF style of eating which gives a shite load more flexibility. That being said though. Not worrying about it has caused my consumption to decrease considerably. Oh, and I bought a crap load more bacon. So much bacon! @ Spezzy, a) I thought you always looked at shirtless guys at work? Yup, the low bar just puts the back in a much nicer position. Going to go heavy on it (125) later on tonight. c) Honestly get a video of yourself squatting. I cannot recommend this enough. Even if you think you're doing it right you'll still pick up a dozen things you can do better. d) Yup, I'm keeping the DL one low at the moment as I've injured myself on it before. I just want to get more volume into the workout and I'm sticking with triples at the moment so 5x3 @ 200kg would be insane. I constantly reevaluate my goals as I progress though so it isn't a big deal @ Prefect Yea, it's just so I can compare easily vs what spezzy and KW and the other lifters are doing. Also, I figure most people reading the thread will still be using the mildly retarded version of measurement. I'm looking forward to that email buddy!

Spezzy skipped a deadlift day? What has happened to the world? Also, your numbers are embarrassing me... I may need to set some heavier goals.

Good to see you back into it Alethea. Bout bloody time your foot started moving reasonably.

Loving the Theme. GJ Clawed.

Date: 13/04/2011 1. Get Massively Strong I worked on form today so I kept the weights really low and did a bunch of Ab shite. Essentially. I'm going to move to low bar squatting after repeated videoing of my squat technique. It feels much more comfortable and I don't get any lower back rounding. So.... Win? 2. Get Massively Lean/Ripped Fasted until 11.30am today: Meals could have been better but I was feeling really lazy for some reason. 3. Get Massively Faster Went for a short run. It sucked. Bad. Oh well. Gota do the shit you hate. 4. Get Massively Well Read Kindle is in Los Angeles! It will arrive soon 5. Get Massively More Educated No research or assignments completed today: I did however tie up a bunch of loose ends. 6. Get Massively More Involved Finally got around to sending in my signed contract. Got my first aid requirement for my degree sorted. Handed in my practical work report. All in all. Good day for doing things I've been putting off.

You sir are only wearing a towel. Do you have any set workouts for when you have bugger all time? E.g. Pick a big compound lift and just go hard at it for a set amount of time trying to get as many reps as possible.

Date: 12/04/2011 1. Get Massively Strong Workout today was: (All Raw) Back Squat 80kg 2x5 100kg 2x5 122.5kg 5x3 Bench Press: 60kg 2x5 75kg 2x5 90kg 5x3 Dumbbell Row 45kg 2x5 60kg 5x3 Dips BW 2x15 Plank: 2x80s In other news. I received my dip belt today! Time to chuck some weight on these chins and dips and get that strength back. In other news. I'm going to begin doing lower weight higher volume deadlifts in an effort to strengthen my lower back with proper form. With my current program although I'm increasing in weight it just feels a touch too tight for my liking. I'm also going to try and get a video of me deadlifting so I can access my form. 2. Get Massively Lean/Ripped Had a protein shake in water @11am before my 11.30am workout. After the workout I entered my feast mode and smash another protein shake and a big bowl of eggs, bacon, onion, mushroom and cheese. So tasty. 3. Get Massively Faster Did some light skipping as a warm up to my workout: Tomorrow I'm going to do some early sprints before my post workout meal to measure the effect on performance. 4. Get Massively Well Read Kindle is currently in Lousiville KY on it's way here! 5. Get Massively More Educated Completed the majority of my consulting work today: Also went in to Uni and completed the majority of my first assignment which is due next tuesday. Should be finishing the assignment completely tomorrow 6. Get Massively More Involved Today there has been very little procrastination. Woke up: Did my consulting work. Worked out: Walked to Uni and worked on my assignment. Came home, bit of downtime but I budgeted for it so it's all good.