cjdunnfitness

Yeah I am not the biggest fan of leg day but the more I do it, and the stronger I get the lower the DOMS and bigger the rewards. I am very reluctant to get into lunges and work one one legged exercises

So after the first week I have easily met everything I wanted to except I have not mediated. It is very hard for me to just sit back and relax.

Thanks very much I will be sure to pop by. Looks like you are a wealth of knowledge.

Thanks very much. Still aiming to lose 12-15 kilos so about halfway.

At the moment this is my change from January 1 to March 31st. 3 months of weight loss with an increase in strength,

Hi Everyone, I have named this the Deadpool (Or Skull Poo L - hopefully you get this reference) challenge as my aim is to get back to how I used to look, fight some enemies and have a great time getting there. Hopefully at the end I will of gained a lot more skills and abilities and be better than where I used to be. (Would also be great to look like Ryan Reynolds) To be able to get there I will do what I love but also do some things I dislike to reach my goal. As we all know we only have a certain amount of willpower so will be aiming to minimise times when I will have to use this. I am still recovering from tearing two ligaments in my ankle and am 10 months into an 18 month recovery so believe warrior class is a great fit for me. Main Quest: Weight down to 85kg - heaviest at Jan 1 was 110 kg - Current is 97.3 Body Fat to 12% - Current is 20% Deadlift and Squat double my bodyweight. Deadlift Max = 100kg Squat Max = 160kg Bench Max = 120kg This is mostly my yearly challenge which is suspect to change depending on peformance. Rebel Challenge Level 1 Diet Meal Prep at least 5 meals per week (aim for every lunch time or 4 lunches and 1 dinner) So far have been going surprisingly well but this is the main aim Fitness 80kg Front squat and 120kg Deadlift Current front squat 60kg - Increase is fairly big however only stared front squats last week so big chance of increase Deadlift 100kg Practice Handstands at least 3 times per week https://www.nerdfitness.com/blog/2013/10/24/how-to-handstand-better-than-luke-skywalker/ - aiming to follow this Life Meditate at least 4 times per week In bed before 10pm 4 times per week Weight Current weight is 97.3 - Would like to get to 95 but if other goals are met weight is not as important This is less of a goal but more acknowledging that what I am doing is having an impact Still Deciding on how I will distribute my attribute points but would love some ideas. Strength (STR) - physical strength Dexterity (DEX) - agility and speed Stamina (STA) - Endurance and Energy Constitution (CON) - ability to resist damage and disease Wisdom (WIS) - intuition and sense of things around himself Charisma (CHA) - force of personality and physical attractiveness I believe I will be aiming to improve strength, stamina and constitution but would love some recommendations. Also being Australian I believe this photo works wonders.

Hit a 70kg front squat for 5 reps. Why is leg day such a drain. Still haven't meditated but hoping to get it in tonight.

First Morning of the challenge for me. I get an early start being in Australia so assuming many of you haven't even started :). DIET I did not meal prep on Sunday due to studies so have planned to do that tonight. I brought leftovers to work so still going to be able to eat healthy. FITNESS Awesome 2 and a half hour back session this morning with a little bit of elliptical work. At the moment while on the elliptical I watch Xmen (cartoon 1992) while at my work gym and Full Metal Alchemist: Brotherband when I am at anytime fitness. For some reson I can't get this working at my work gym. I hit a 90kg T bar row for 2 reps and 80kg for 5 which I am very happy about. Also started my handstand practice and can tell I have a lot to go. Started practicing on the wall about 5 shoe lengths from the wall and can only hold it for 20 seconds. LIFE Planning on meditating today or tonight. I was in bed before 10pm while I woke at 5am feeling the best I have in weeks. Hopefully I can continue with these early mornings. WEIGHT Still 97.3 which I am content with. This weekend due to studies and moving into my new place I had limited chances to exercise while I ate out very regularly. I did choose healthier options and will continue to choose the healthier option. My will power is slowly getting beter

Musicals you have to see Aladdin and Lion King Yes I am disney obsessed.

I love your topic name. Really relating to the NerdFitness theme and love Chris Pratt. Goals seem very realistic. In the last three months I have lost 12 kilos which I think is around 25 lbs. Very reasonable to lose a lot of weight early and then will stagnate.

Sounds like an awesome challenge taking it one step at a time. Do you have any other future overall goals?

Still have about 12-15 kilos to lose. So halfway. To me losing the initial weight is easy as it slips of easily with my training and exercise regime. The problem will come when I stop seeing progress and which is why I am hoping to get a lot of motivation off here and improve in areas besides my fat %.

My sessions I do 20 reps at 20% of max (2-3 rep max), 12 reps at 40%, 5 reps at 60%, 2 reps at 80% with 30 seconds rest. Then I go 100% to failure then, 80%, 60%, 40% with a minute rest in between. If I can pump out more than 3 reps at 100% this 100% increase the the next 5kilos.

Hit a 70kg Front Squat so thinking I may increase that goal.

Newbie Here from sydney

Would love to join if we are planning another one

This is me January 1st to March 31st. 13kg's down in 3 months.

Hi Everyone, I have named this the Deadpool (Or Skull Poo L - hopefully you get this reference) challenge as my aim is to get back to how I used to look, fight some enemies and have a great time getting there. Hopefully at the end I will of gained a lot more skills and abilities and be better than where I used to be. (Would also be great to look like Ryan Reynolds) To be able to get there I will do what I love but also do some things I dislike to reach my goal. As we all know we only have a certain amount of willpower so will be aiming to minimise times when I will have to use this. Overall my aim is to move to either the Warrior or Assassin class. I am still recovering from tearing two ligaments in my ankle and am 10 months into an 18 month recovery so believe I will end up moving to the Warrior class. Main Quest: Weight down to 85kg - heaviest at Jan 1 was 110 kg - Current is 97.3 Body Fat to 12% - Current is 20% This is mostly my yearly challenge which is suspect to change depending on peformance. Rebel Challenge Level 1 Diet Meal Prep at least 5 meals per week (aim for every lunch time or 4 lunches and 1 dinner) So far have been going surprisingly well but this is the main aim Fitness 80kg Front squat and 120kg Deadlift Current front squat 60kg - Increase is fairly big however only stared front squats last week so big chance of increase Deadlift 100kg Practice Handstands at least 3 times per week https://www.nerdfitness.com/blog/2013/10/24/how-to-handstand-better-than-luke-skywalker/ - aiming to follow this Life Meditate at least 4 times per week In bed before 10pm 4 times per week Weight Current weight is 97.3 - Would like to get to 95 but if other goals are met weight is not as important This is less of a goal but more acknowledging that what I am doing is having an impact Still Deciding on how I will distribute my attribute points but would love some ideas. Strength (STR) - physical strength Dexterity (DEX) - agility and speed Stamina (STA) - Endurance and Energy Constitution (CON) - ability to resist damage and disease Wisdom (WIS) - intuition and sense of things around himself Charisma (CHA) - force of personality and physical attractiveness I believe I will be aiming to improve strength, stamina and constitution but would love some recommendations. Also being Australian I believe this photo works wonders.

Thanks for catching up with me. Been really busy at work so focusing on diet. But ended up hitting 120 for my bench, Not as great as expected but still happy.

Squatted 160kg for my 1RM. Going to try my bench tomorrow.

The 5x5 stronglifts is the staple of my workout. I believe there are great articles demonstrating the correct techniques on what to do. With the 5x5 stronglifts are yours - squat, deadlift, overhead, bench and bent over rows?? I would also try to include chinups/lat pulldowns to ensure you are hitting a push and pull for ever direction. If the bar is too heavy it is good to start with dumbells and work your way up. There should also be preloaded barbells with weights lower than the bar so you can always use these. Once you get into there are a fair few 5x5 programs but depending on your goal I can help. Hope everything goes well.

Legs - Tuesday Arvo Back Squat 5 x 5 95 Deadlift 5 x 5 95 Leg Press 4 x 8 160 Leg Extension (No Hands) 4 x 8 210 Calf Raises 4 x 8 70kg Smith Shoulders - Wednesday Morning Dumbell Shoulder Press 4 x 8 17.5 Military Press 5 x 5 47.5 Shrugs 4 x 8 32.5 Upright Rows 4 x 8 25 Incline Bench 4 x 8 17.5 Lat Raises 4 x 8 5 Front Raises 4 x 8 5

Yeah that would be some good payback. My problem is I work full time while studying for Professional accreditation of Accounting and gym most days. Doesn't leave much time for finding new social groups since I got injured and had to stop playing sport. I am pretty good at saying no. Or even just having a vodka soda while meeting my macros. And how do you find the assassin phonebook?

Yeah that is true. But to set up base stats I'm seeing what I do and which ones are met properly. I am aiming on increasing strength first of all and a few of the others. It was ok. I am very sociable but hardest thing is when people offer drinks or there are drinking games. Then you get the people that ask why you are so boring, and one drink won't hurt.