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About Hazard

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    Wake up determined. Go to bed satisfied.

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  1. REPORT: DAY 21 Morning cardio (elliptical) -- 619 calories in 60 min. Training [chest] barbell bench press series wide grip, 30° incline 30x12 60x12 80x12 80x12 80x12 80x12 wide grip, 15° incline 100x12 100x12 100x12 100x12 cable crossovers, high pulley 15x15 15x15 12x15 
  2. REPORT: DAY 20 Full Recovery day. No cardio or training. Commentary: I think this was the first day in two months that I didn't do any exercise. Also, I'm 42 now. Which means that for the next year: I'm the answer to life, the universe, and everything.
  3. REPORT: DAY 19 Morning cardio (elliptical) -- 608 calories in 60 min. Training [arms & abs] cable 1-arm curls [sloped pyramid, 2 sets, 80 reps per set] (set #1) 5x20 10x15 15x10 10x15 5x20 (set #2) 5x20 10x15 15x10 10x15 5x20 EZ bar curls [8 sets of 10 with 30 sec rests] 35x10 35x10 35x10 35x10 35x10 35x10 35x10 35x10 dumbbell supinating curls [climb the rack with 60 sec rests] 5x50 10x40 15x30 20x25 25x15 barbell landmine twists [4 sets of 20 with 60 sec rests] 50x20 50x20 50x20 50x20
  4. REPORT: DAY 18 Morning cardio (elliptical) -- 725 calories in 60 min. Training [glutes, hamstrings, & calves] barbell hip thrusts (10 second hold on last rep of each set) 80x12 80x12 80x12 80x12 barbell romanian deadlifts 100x12 100x12 100x12 100x12 barbell standing calf raises 30x50 30x50 30x50 30x50 30x50
  5. Hazard

    Recovery and down time [Manarelle]

    Re: Front Squat Rack on your shoulders, not your hands. I've made a quick demo vid for you.
  6. Hazard

    Wobbegong Gets Creative

    When I did a Walk to Mordor, I completed over 96% of the miles by pacing in my apartment. One of the best things I ever did for my health.
  7. Hazard

    WhiteGhost is Nephalem

    . That's interesting. I trained a variety of grips when I was at the height of my Assassin strength a few years ago. But I don't think I ever worked grip changes at the top of the pull. That's a very interesting idea.
  8. REPORT: DAY 17 Morning cardio (elliptical) -- 605 calories in 60 min. Training [shoulders] warmup cable 1-arm OH presses 5x15 5x20 10x15 10x20 supersets dips / barbell OH presses bw x1 / 30x10 x2 / 50x10 x3 / 70x10 x4 / 90x5 x5 / 100x3 x6 / 110x1 x7 / 110x2 x8 / 105x1 x9 / 100x1 Commentary: The dips were fine. But my shoulders really weren't into these Overhead Presses today. I moved over to some light dumbbell work then called it a day. dumbbell seated laterals 5x10 5x25 10x15 10x20 dumbbell front raises 10x20 10x20 10x20
  9. REPORT: DAY 16 Morning cardio (elliptical) -- 666 calories in 60 min. Recovery day - no training Diet Commentary: When I made this challenge, I forgot the middle of it would be filled with family festivities that I refuse to miss out on. I'm taking a diet break for the next 5 days.
  10. Hazard

    Juice Bar - Rebel Hang Out

  11. REPORT: DAY 15 Morning cardio (elliptical) -- 639 calories in 60 min. Training [upperbody pull / back] pullups (3 reps every minute) 75 total reps inclined inverted rows (15 rep sets with 60 sec rests) 75 total reps cable double-d-grip pulldowns 80x20 80x14 70x20 DIET calories = 2051 fats = 33 g carbs = 179 g proteins = 254 g
  12. Welcome to my challenge! I'm not new to Nerd Fitness. If you're a Level 1, then I'm your Guild Leader. My challenge thread is posted in this Level 1 subforum to serve as an example of a way to format and organize a challenge, in the hopes that seeing how I do it might help give you ideas for your own. About Me My Muggle name is Chris. I'm a 41 yr old semi-retired guy happily at home being the primary caregiver for my 3 yrs old daughter. Which is the Best Job Ever! There's no pay, but the benefit package is adorable and calls me "Daddy." Most of my time each day is invested with her. As such, I've taken inspiration from Dwayne "The Rock" Johnson's early morning workouts, by building the habit of waking up in the early morning (a couple of hours before my daughter normally wakes up) so that I can ensure I get my exercise done each day. My Main Quest for this challenge is to... Get my bodyweight below 180 lbs. As of the end of the the previous challenge (yesterday), I weigh roughly 188 lbs. So we're going for a drop of 8 lbs over the next 5 weeks. My Support Quests that will help me reach that goal are to... Complete daily cardio. At least 500 calories burned via cardio each day. Restrict calories. My diet will vary from day to day, but I'll be trying to eat in the vicinity of 2000 calories. Protein will stay high. Train like The Rock. Inspired by -- but not identical to -- Dwayne Johnson's typical exercise routines, I'm doing a bodypart split schedule with relatively high exercise volume. I created an 8-day rotation for myself: DAY 1: chest DAY 2: legs [quads focus] DAY 3: upperbody pull / back DAY 4: rest (cardio only) DAY 5: shoulders DAY 6: legs [hamstrings/glutes focus] DAY 7: arms & abs DAY 8: rest (cardio only) repeat Thank you for reading. I'd be delighted if you continued to visit my challenge thread, and kept me company throughout this month as I continue along my journey. If you have any comments or questions, please feel free to post them. Your comments are appreciated, and your questions are welcome.