Wil

Hey all, I've finally accumulated needed equipment in my basement gym to start heavy lifting. I've started 5x5 and need advice on my form. I've watched lots of videos, but since I'm new, it feels awkward. I was hoping I could get some advice on my form, posture, etc... on my Squats and DL from you fine people. Ignore the messy gym area, that is getting tackled this weekend. Thank you! Wil

Which one are you doing? I've done two Spartan Sprints and about to tackle a Super Spartan next weekend. I like you, just kind of jumped into them. I had never really run before, so I started with C25K to increase my running capacity. I also began doing burpees. Lots and Lots of burpees. Because if you can't do an obstacle, you have to do 30 burpees. I think my first race, I must have done 120-150 burpees. As for practicing, work on upper body strength, along with running endurance. There are rope climbs and walls you must traverse. not sure where you are racing, but from what I've seen the venues are usually at ski resorts, so expect a 40 lbs sandbag carry up a steep slope as well. Hydrate! Before, during and after! Depending on the location and temperature, you may want to consider getting a camel back for water. Water aid stations are usually spread out every mile, but again it depends on the venue. Sign up for the Spartan Race WOD email. They give you a workout every day to help increase your endurance and strength. You can scale the workouts to fit your fitness level. Hope that help. Enjoy your first Spartan race and prepare to get hooked! AROO!

Oh, I so fell off the wagon this week. Like really bad. For some reason I let my mind get the better of me and I didn't get up early for any workouts, so I gave myself the excuse that since I didn't work out, I didn't have to eat right either. So now I'm back up to 214 again. I've no one to blame but myself, but I'm getting back on the wagon again and starting over. The great thing is, I found on craigslist a squat rack for 120.00 that I will be picking up tomorrow after work. So I can now start using the Rebel Strength Guide I purchased a few months ago. I picked up an Olympic Barbell and some weights a couple months ago and had been searching for a rack ever since.. This means I'm really going to have to dial my nutrition in. As for my goals, I am currently at 4 solid assisted pull ups. I still cannot do a single unassisted, so I'm going to keep with the training on my assisted ones. I didn't spend a whole bunch of time doing yard work this weekend, but I did manage to get some smaller tree's cleared out around the edge of the woods behind my house. Oh and I found a climbing rope at a yard sale this weekend and I put that up in a tree to practice rope climbs as well! All in all, a bad week for my goals last week, but I got a bunch of things in place now to help me with the next 4 weeks! Have a good one! -Wil

Day 9: 10/3/2012 Weight: 208.8 I get an F for this morning. I didn't wake up until 4:30am which left no time for working out. I'll make it up by doing some sprints tonight for the challenge. I won't promise much, but I'll get some time in. Have a good one! -Wil

Day 8: 10/2/2012 Weight: 209.3 Getting up early was tough today, I almost didn't do it. But I managed to roll myself out of bed by 3:50am, get dressed and do my workout. Today was p90x chest and back day. I did fairly well, my first set of standard pull ups I eeked out 5 assisted. I went down from there to 4, then 3. So I am getting a bit stronger it seems. I'm saving Ab RipperX for after work again as it seems I can squeeze it in while the kids finish up their homework and the wife finishes dinner. My weight went up half a pound from yesterday, but I'm not worried about it because I know what caused it. I had just eaten a lunch of tuna fish and half an avocado, then my boss asked if I wanted to join him for lunch. If it's one thing I learned in business, is never turn your boss down for lunch. So I ended up eating sushi with him (which is my weakness by the way). Again, not worried about it. I can work it off this week. Have a good one! Wil

GAH! Sorry all, I totally missed this challenge. That's what I get for not paying attention.

Day 7: 10/1/2012 Weight: 208.8 Wow, somehow I managed to lose two pounds from yesterday's workout and yard work. I didn't keep track of what I ate yesterday, though I feel I ate enough calorie wise. Today is a rest day from my workout schedule, so I'll likely go for walk with my wife after dinner. We got a bunch of rain yesterday, so I'm hoping all that hard work I put in planting grass seed didn't get washed away. Have a good one! -Wil

Day 6: 09/30/2012 Weight: 210.8 Well the RennFest was great, and while I did manage to take my eating off track, can you say chocolate covered cheesecake? I managed to lose a little weight. Today was KenpoX workout. And while I managed to do the workout, I didn't feel worked out... I may sub an insanity cardio day in for this one or muay tai from tapout xt. I worked in the yard today and managed to plant all the grass seed in the areas that needed it. Since I live on a mountain, we had topsoil dumped for us and we got it all smoothed out, and seed planted, covered with straw,and as luck would have it, it rained while I was starting to water it, so I got to take the rest of the day off. I'll post pics in a day or so. All and all I'd call this week a win in terms of my quests. Have a good one! -wil

Day 5: 09/29/2012 Weight:211.6 (had to re-calibrate my numbers, my new scale had me a little over 3 pounds heavier than the old one. Going to keep starting weight as it was though.) It's Saturday and I didn't have to wake up very early again. Today I did p90x Legs and Back. I'm up to 4 assisted pull-ups in a row now. Going to the Renaissance Festival today with the family and will do plenty of walking as well as consumption of a couple turkey legs. Have a good one! -Wil

Thanks guys! Day 4: 09/28/2012 Weight: Unknown (scale broken, buying a new one tonight) Didn't have to wake up early today to workout, I work from home on Fridays so I get a bit of respite. I got my workout in of YogaX. Definitely need to work on this. Every time that I've done p90x in the past I skipped this workout because of the length. This time around, I'm going to do it. I'm trying to bump up my calorie count a good bit. I've always stayed very low, like 1500 cal. So I'm trying to bump up to 1800 and see how that sits. Have a good one! -Wil

Love the narrative. Keep up the good work. Subscribed!

Day 3 : 09/27/2012 Weight: 209.5 lbs Woke up at 3:20am today because of a thunderstorm woke me before the alarm went off. Actually felt pretty rested, may get a thunder storm ringtone for my phone to wake me up from now on. I drank a small protein shake before my workout and it seems to help a bit energy wise. I did p90x's Shoulder's and Arms this morning for my workout. I didn't go very heavy on the weights like I did before. I went for more reps instead. They say it is supposed to help if you want to lean out. We'll see if it works out for me. When I get home tonight, I'm going to take the 15 minutes to do Ab RipperX and try to do a few sets of pull ups as well. Have a good one! -Wil

Day 0: 09/24/2012 Weight 214 lbs Went for a one mile run to warm myself up after work. Nothing else for this day as I didn't decide to do the challenge after I got back home. Day 1 : 09/25/2012 Weight: 211 lbs Woke up at 3:40am after hitting the snooze button a few times. It's going to take some getting used to that's for sure. I did the P90X workout Chest and Back this morning. This includes some pull up training so I got to practice a bit. The third assisted pull up (palms out by the way) is rough, but I managed to get my chin over the bar. Didn't get to do Ab RipperX because I was too tired. After I got home from work, found out kids had a cub scout meeting. So wife took them to that, and I did Ab RipperX. Day 2 : 09/26/2012 Weight: 210 lbs Woke up at 3:45am today. Hit the snooze twice, but managed to coax myself out of bed. I did TapoutXT's PlyoXT workout this morning. Ok, well only half.. Was so tired halfway through. Need to get a bit to eat before I start exercising I think or I'll crash. No pullups today. Ok so I'm caught up now. Let' see if I can maintain this momentum! Have a good one! -Wil

Here are some images. Don't mind the sour face, It was 3:30am [ATTACH=CONFIG]5530[/ATTACH][ATTACH=CONFIG]5531[/ATTACH][ATTACH=CONFIG]5532[/ATTACH]

Subject Name : Wil Race: Half Elf Class: Ranger Starting Stats: STR - 1 CON - 3 DEX - 2 WIS - 3 STA - 2 CHA - 3 Starting Weight: 214lbs Starting BF%: TBD I'm formally requesting to join the ranks of the elite Rangers. So, a bit about my self. I enjoy food. I enjoy food so much that my favorite saying was, "Why stop at one burger, when two tastes so much better". That mentality along with no exercise got me up to 270lbs in Jan of 2011. When I stepped on the scale that morning, I decided I was tired of being fat and lazy. I did some extreme dieting/exercise and got down to 190 in 6 months. I then proceeded to balloon back up to 225 because I burned out on all the exercise and eating right. Skip forward to Jan 2012, I started exercise and eating better, but very sporadically, but I did manage to drop about 15lbs. I found Nerd Fitness April of this year and started a battle log. I managed to lose another 10lbs and get under 200 again, but I lost interest in tracking and reporting and soon gained 14lbs back. So here I stand again, interested in joining my first challenge and do a better job tracking my progress. I love the idea of the role-playing aspect, though I've always been clueless about stats and stat tracking. Here are my quests for this challenge. Quest 1 - Rise and shine Elder Markel: So you wish to be a Ranger? It takes discipline, something you apparently sorely lack. Starting now, you will rise before the sun and begin your training. You will be allowed one rest day in which you may do what you choose. Come back in 6 weeks so we may check on your progress. Reward - (STA +3, DEX +3) /ooc I need to wake up at 3:30am and do my scheduled workout. I chose to do it the morning to allow time to spend with my family at night. It'll be difficult at first to get used to the schedule change. Quest 2 - Lose to fight Elder Amrik: In order to succeed in your adventures, you must first make yourself lighter and faster than your enemy. Let us start slowly. You must lose at least 12 pounds before the end of 6 weeks. Once you have done so, return to me, and we will continue your training. Reward - (CON +2, CHA +2) /ooc Lose twelve pounds by the end of the challenge. This one should be easy enough. Though I must stay consistent with my workouts and eating clean (Mostly Paleo) Quest 3 - Pulled Bowyer Harral: So ye wish a bow eh? Well, I can't sell a decent bow in good conscience to one who can't even draw the bow string to his cheek. Tell ya what kid, develop some upper body strength by performing 3 unassisted pull ups. If you can prove to me you have what it takes, I'll sell you the best bow I have. Reward - (STR +2) /ooc Do 3 unassisted pull-ups. I can currently do 3 assisted pullups using a giant rubber band. Continual training until I can do 8-10 assisted should get me where I can do at least 1-2 un-assisted, then progress from there. Quest 4 - Time to mow Farmer's wife: Oh kind initiate, can you please help? With my husband gone to fight in wars, I'm overwhelmed with the amount of work to be done around the farm. I'll tell you what, if you can spend a bit of time during the weekends doing some of the outdoor chores, I'll make sure you have a place to stay and a hot meal while you are training at the Ranger's Guild. Reward - (CHA +1, STA +1) /ooc I've been bad about this every year. Every Saturday or Sunday set aside 2-3 hours for working outside. I have grass that needs planted, gutters to clear, lawn to mow, weeds to get rid of, edging and various other landscaping tasks that need done to prepare for winter. So there it sits. I look forward to getting started. -Wil