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Bernard Marx

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About Bernard Marx

  • Rank
    Recruit
  • Birthday 11/01/1986

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    Wisconsin

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  • Class
    ranger

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  1. So far so good. It's always easy to stay with things right at the start though. I haven't raised my voice at home (although I haven't had any particularly frustrating situations yet either). I haven't spent a single red cent in the cafeteria or vending machines at work, I've been brewing my coffee at home and bringing it with me in a thermos in the mornings, then drinking tea and water throughout the day. Monday night, I did some light yoga poses before bed. My wife and I have both been trying different ways to get physically active, so we decided Tuesday th
  2. I think it sounds like fun. I'm not sure what your goals are, so it's hard to give feedback on how this kind of training would help or hurt those goals. If you're just trying to keep working some strength and functional fitness while building up some bad 'donkey' points, I'd bet this'll work just fine. If you were specifically trying to build up your max in certain lifts, it might not be the best. My only suggestion is to start cautiously and build up in a controlled way. If you're not accustomed to dynamic movements and explosive training like you're refere
  3. I'm a big fan of freezer cooking. I take a weekend a month (or a vacation day if necessary) and just go ape in my kitchen. I typically do Friday evening planning, Saturday shopping and prep work (pre cooking dried beans, cutting veggies, setting marinades/sauces), Sunday meal assembly, cooking and portioning. Once everything is portioned out and in the freezer (my wife and I did it for a while with just the small freezer above our fridge, then we bought a chest freezer when we realized we'd stick with it), week nights become very simple. Grab your meal out of the refrigerator and h
  4. Happy New Year everyone. I've decided to start by subdividing my goals a bit. I fully appreciate the concept of breaking down large overarching objectives into quickly winnable and measurable bites of progress. In that vein, here are my goals for January that will support my goals for the year. I intend to document my progress at least three times/week as I work through this. I will not raise my voice at home. I will record in my log any instance that I fall short of this goal as well as documenting a way I could have handled the situation better for my future reference. I w
  5. Ok. I think I have a rough idea of my 2017 goals mapped out. I tried to keep them somewhat aligned so that each of this year's goals support one of my level 50 criteria. One of my fitness goals is a carry over from last years goals (I kind of last minute replaced some of the strength training goals with running because I wanted a more social experience with my workouts). I will continue to review my goals, define how I will measure them and determine success. So far, I have 10 goals, three of which will be year long overarching goals, and the remaining 7 are things I should be able to work at
  6. A new year is soon to begin. In that vein, I've chosen a new username and am starting a new battle log. 2016 went well for me. Despite the ups and downs, I've netted 15 lbs of progress toward my goal. I'll start this thread by listing the good things I've accomplished so that every time I visit I'm reminded of the momentum I carry. Completed my Bachelor of Science, graduating at the end of the fall semester. Trained for and ran my first 5k in just over 29 minutes Completed a nutrition support program at work with a total weight loss of 20lbs from star
  7. First, I'd suggest a physical therapist, kinesiologist, or doctor to try and diagnose your specific problem. If that's not an option, and you want to try to self diagnose or experiment to see if you can resolve it yourself, some things you could try: Warm up before and cool down after your shift. Try a good dynamic warm up routine (google could help) before your shifts to loosen your joints and get your muscles ready. After a shift, try some controlled movements or stretching to keep things loose. Tai Chi, Yoga, etc. Similarly, try some kind of stretching o
  8. Thanks for sharing your thoughts. I wound up repeating the final week twice, but each repeat, I tried to do Monday - hold my pace under 8 min for as long as I can, jog it out, then see if i can push back up like an interval. Wednesday, nice easy jog, 10:30 or more, Friday, try to maintain my goal pace for the duration. Not sure if it helped, but I ran the race today, and finished 404 out of 1200 at 29:04 (9:17/mi average). My goal was to break 30 min, and I met my goal, so I'm happy. Debating now whether I want to do one of the 5k improver programs to see if I can get f
  9. A little over a month ago, I decided to sign up for my first 5k and started using the rundouble C25K app. I allotted more than nine weeks from starting the program before the date of my race on the advice of the internets claiming that many people need to repeat a week or two in the program. Well, so far, I'm in Week 6 and haven't needed to do that. In fact, when I did the twenty minute run workout I felt really good averaging a 9:30 pace (my race goal for the first one is to try and come in under 10min/mile). So I'm looking at the calendar and realizing that if I don't wind up ne
  10. I missed a workout Tuesday, and have had a rough couple days. Just feeling drained and stressed out. I tried to make myself shake it off yesterday. I logged all my food again and got back into the gym. I hit my sets and reps deadlifting 165, so I'm going up to 170 next time. I've also been more aggressively dropping the assistance weight on the pull up/chin up/wide grip pullups in my plan. Since I alternate through the three of them each workout, I've been (and I'll keep doing it as long as I can keep hitting the reps) cycling my assistance weight downward relying on the fact that
  11. The 'punishing' comment was meant more as a half joke because the ride home was harder than I had planned. I know some people struggle with themselves emotionally when they fall off diets but I've gotten used to it. I've been going up and down over almost three years now, and as long as it's more down than up, I can accept it. It took me almost ten years to get up to 280, and I haven't been below 220 since I was in middle school, so right now I'm tied for the 'best shape of my life.' I want to go further, and I want to get better, but I'm not a professional athlete, fitness model, or really an
  12. RIP win streak. Blew it again this weekend, with no holiday for an excuse. It was getting late Saturday, I was working on a term project and the kids were getting hungry, so we decided to order pizza for a quick dinner. I should have known better. The combination of stress and my old weakness/nemesis of pizza. Before I knew it, I'd eaten almost an entire medium pizza by myself. After a day of not tracking my eating at all. I think I nuked any calorie deficit I might have cultivated during the week with that one. The only upside to the weekend was an unseasonably warm day yesterday
  13. Now I just need to make myself cry in the gym... So I can say I put blood, sweat, and tears into rebuilding my body. Scuffed my shins up pretty good with the deadlifts today. Maybe I should wear longer socks for these workouts... Hit all the reps easy enough and had enough gas left in the tank for another set or two if I wanted, so next DL workout I'll go up to 165x5. It's been a while since I deadlifted regularly, so I was pretty conservative on the weight I started with. I don't want to get hurt by doing too much too soon, but I feel like somewhere between 175 and 185
  14. I am not at all a medical professional, so my overarching caveat is ask your doctor if you're unsure. That said, what if you started doing some bodyweight squats, or circle back to an empty bar for a few workouts? Something with minimal load that will allow you to get those muscles moving again without risking further injury. The empty bar option might also give you an opportunity to check your form carefully, because my understanding is that lower back injuries from squatting are typically caused by either too much weight too fast or improper form and since you've said you were fo
  15. Yesterday counts as a win. I stayed within my calories and did my workout. I went pretty hard on my workout. I decided to be a bit more aggressive with progressive loading than I was before. Before, I was mainly concerned with not losing too much muscle while losing fat, so my rule was add weight when you complete all reps and feel like you could do more. This time, I'm borrowing the progressive idea from stronglifts that if I hit all the reps, the weight goes up. Period. If I don't hit all reps, I'll stay at the same weight and if I get stuck for three consecutive workouts I'll drop down and
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