Flack

Officially I failed on all challenges. Test results 225lb squat for 10 reps from 205lb for 5rep 2 mile in 14:45 from 16:00mim 2 minute pushup 80 from 60 2 minute situp 85 from 65 Non quest progress Pullups now at 13 or 1 @45lb from 10 or 1@25lb Dips 30, or 5 @45lb from 25, or 5@15lb Deadlift 1RM 355lb from 305lb Finished 1 mile swim from never swimming 23 miles in 1hr bike from 18 miles in 1hr overall my numbers all jumped up greatly. I was just reaching waayyyyyy out there. Overall I am in good shape for basic training and expect to do well. I know some numbers will suffer but I will definitely get good gains on my runs. Thanks nerdfitness and to everyone that followed and cheered me on. My next challenge will be surviving basic and getting a 13:00 2 mile in 3 months. I won't be able to post after april 12th, but I expect to be back.

A wave of pollen swept over my fair Texas town and everyone failed their fortitude saves. Everyone contracted mega allergies. Thanks Tixnleeches for the support. It's 20 reps with as much breathing at the top needed. I like running outside better. Ive never used a treadmill but I do use the bike and rowing machine. There are a few hills and a track nearby I use for testing. After I can breathe again I'll post another update

Good job with the no smoking! I recently did the same. I usually feel better except for like 5 or 10 minutes. I hope it gets easier for us all!

That's exactly what it is. Thanks I can't afford to be hurting myself. Slow is smooth, smooth is fast. My deadlift form is on point, I pulled 350 on Sunday before my grip gave out. Getting close to my old max.

Thanks for the support but I don't think I'm making that 20 rep squat. I had to deload my squat. I was still getting knee issues. My guess is that incorporating those extra cardio hill runs cut into my recovery and my squat started becoming quad dominant and I wasn't driving my hips. Or I'm running/biking/swimming/rowing/getting jiggy too much. Whatever the case I'm deloading and checking form. Pushups are about the same this week. I'm going to test my max next tuesday. Same with run. Speed is hovering the same but I can now cross 5 miles without being winded. On an unrelated note I did do my 1st strict clapping pull up. Then I did 2 more. I also have a 1 plate(45lb) max with my pull up. It may be completely out of left field but I may get a muscleup next week. It's a nice consolation prize for not completing my squats lol.

I'm liking it. Sleep is incredibly important. Congratulations on that pullup. You'll be repping pullups with one plate strapped onto you in no time.

Thanks for the support yall After a few days adding in the pauses, my pushups jumped to 75 in a set! At this rate I'll complete my second subquest. The crunches are cake. Squats started giving me some weird pain in my quad near the top of my knee. I was also dead tired that day. Going to squat for as many reps as possible at 205 to alleviate any doubts. My run time is hovering at 15:30 for now. Still have my breath at the end so I may just need to find my pace.

Squats are at 225lb for 6 reps now. Shooting for 8 on Sunday. Pushups haven't progressed so I'm adding in negatives and pauses at the bottom. Partied hard for spring break so no running test. Gym was closed most of this week for Spring Break. I'm adding in more cardio cross training as I run out of breath first on runs.

Mini quest 2: Done Updated signature to include some things. Currently following/enthusing mikey08, habanerosauce, astronerd, thruhikemaine, and Tixnleeches.

Can't wait to hear about that pull up progress. Recovery is incredibly important. A off day or low energy day is just the body making those recovery gains.

Which martial art are you doing? I don't think a pull up would be a longterm goal. I'm you can do it. Negatives, rows, hanging. You got this. Is your grip slipping on deadlifts or is the bar not moving? Deficit deadlifts helped me along with chalk and kroc rows. Good luck!

Hello, I'm Flack. Looking forward to seeing your progress. I cut out soda a while back and it definitely gets easier. I did Couch to 5k to get my 3 mile jog in and I would heavily recommend it. What you're doing is working too so good job there. I love me some pull ups.

Hello, I'm Flack and we have similar subquests. Looking forward to seeing your progress. I haven't heard of the Spartan 30 and didn't find it on Google. Is it anything like the Spartacus circuit? 10 exercises, 1 min on, 15 sec off. 2 min rest after circuit and repeat 3 times for 45 min.

Fantastic pull up progress. For increased pull up variety add a five second hold at the top, at 90 degrees, and at 135 degrees Frenchies. If at home you can also tie a rope/towel/blanket on the bar, lay down and climb it up and down for simulated Cliffs of Insanity climbing. They helped me with my pull up numbers. It looks like you're doing the grease the groove workout now which is also very good. Good luck to ya!

Two workouts since last post. Squats are at 225lbs 3x5 for now. That's the easy part. Now I have to mentally get myself to a 20 rep set. 1 mile in 7:20. Rested with 100 pushups and situps in 10x10. Followed by a 9:20 mile. Did 6 1/4 mile intervals with 2 minute rest at around 1:45 avg time. Fastest was 1:30 and last was 2 min. I've been riding the stationary bike for an hour after workouts now with about the same averages. Going the full 2 miles at that pace will be the hardest part. If I don't get a 7:10 mile by next friday I will move my run to the beginning of my workout instead of squats because I'm progressing much faster than I thought. May add more cross training for cardio.

Congrats on that 2 plate deadlift. 3 plates is coming up next. I doubt you'll gain much, if any, fat. Keep up the good work.

Intermittent fasting worked wonders for me. Mainly because I love to stuff my face. I hope you get as much from it as I did. I know negative self talk can wear one down. Remind yourself of your achievements. They build up your self. You've done good things so far and you will continue throughout this challenge.

Bodyweight rows would be perfect. Put the pull up bar you bought in between two chairs, face the ceiling grab the bar about shoulder width, pull your chest to the bar and control your descent. Do the same amount as your push ups. Looking forward to seeing your progress!

Stopping smoking is miserable. I use the patches and it does it for me. I've cut from a pack or so to 3 or 4 a day. It's the nicotine that causes the most problem for me.

Step ups are similar to running. From an inside the house perspective. Conditioning workouts are fun for working that sweet sweet VO2 max out.

Nuts are excellent quick snacks. Lunging around the house during your morning routine may help get you started Or calf raises during standing periods. Keep up the good work.

What kind of upper body pulling exercises are you incorporating? The routine seems to neglect the other half of the body which would lead to muscle imbalances and injury. I don't want you to get hurt. Good job on the meditating. It's one thing that I've really begun to enjoy in my life as well.

1 handed pull ups would be an impressive feat! Good goal. What's your pull up routine like? I have a love affair with Frenchies and they've helped me jump from 5 to 8 dead hang pull up sets so far.

It was light physiotherapy. After I added facepulls and turkish get ups into my routine it hasn't bothered me since. We use the wrestling room for judo and their mats were horrible. It was the day before my first competition and my friend threw tai-otoshi and sent me flying. I posted on my elbow. :^/ Today was a good leg/cardio day. Squat 215lb 3x5. 1 mile run in 7:22, 1 mile light jog. Probably 9-10 minutes. 5/8mile jog, 1/8 walk, 1/4 in 1:30. Hopped on the water rower for 500m repeats, rest 2 minute. 1:40, 1:45, 1:55, 1:45. Bike avg 85rpm at avg 155hr. I felt sick during the harder parts but that may be because of this disgusting BCAA mix I got. Got more creatine and now have an empty bottle i can fill with cotton and ammonia. I just need a bro to pop open the bottle and let me sniff it before squats. I read too much for class, but in general it's theoretically impossible to read top much.

Hello all. I am extremely new to this community but it seems warm and I like what I've seen. Some of the other fitness communites I've seen tend to be on the caustic side. Intro: Male,175lb, 23 years, 5ft 7in. Devilishly curly hair. I've had a varied fitness background. I did marching band (saxophone) all throughout high school, joined the powerlifting team my senior year and experienced my first taste of iron metaphorically. I continued through my freshman year of college but didn't eat enough or correctly. Then I joined the judo team for a year, tasted iron literally, and sprained my shoulder. Took time off of everything and got back into the swing last November. In college I was a Philosophy major. I always read more than I should. Now I'm joining the Army while I whittle out my 10,000 hours of writing. Main Quest: Easily score 270 on the APFT. I'm shipping to BCT mid April and want to be as ready as I can for it. Quest 1:Squat 225lb/2plate 20 times in one set. Currently at 225lb x 2. It's mostly mental and I've heard a deity visits you on the 19th and 20th rep. Quest 2: Run 2 miles in 14 minutes. Currently 16:00. Running has always been my weakest exercise. Quest 3: Perform 100 push ups and 100 sit ups in one set each. Currently 65 and 60. Life Quest: Submit 1 finished short story to an online magazine. Plenty unfinished ones are around but I've never actually completed one.