crashy

Thanks, also congrats to you for the 20 knee pushups, you're already up 5 which is impressive. Looks like we're at the same number, joint pvp quest to get to 40 each by the end of the challenge?

My AMRAP was 21 for Standard Pushups. I must add this was after my 5x5 Bench, so I was a little tired. Will keep posting on how things go

Totally worth it. I'm in. Will do my first AMRAP on Monday morning and let you know the results. My last PR (done about a week ago) was 20, and I do standard pushups

Thanks for the welcome! Yup, born and bred. 1984-2008. Lived in Chase Valley Downs. Attended Maritzburg College. I'm in Cape Town now.

Following since you have great family quests, and are a fellow South Africa, AND are from my home town

Quest Update Time. I did have a Daily Battle Log forum post, but thought here would actually be better Quest #1 - Slay the Fat Dragon - Vitality Quest (Note: This is for the full 2017, not just this challenge) Quest Completion Criteria: Reach 12% Body Fat Summary: I’m aiming high here. Currently my body fat percentage is in the 25% range. It’s going to take lots of cardio and lifting to get in shape. Worth it. Side Quests for Feb-Mar challenge (+2 STR, +1 STA) . Do 25 consecutive push ups - I've done 20 consecutive push up's and continuing to work on this . Do 1 chin up - Tough, will attempt at the end of the challenge. Can do 5x assisted chinups with -30kg weights . Squat 50kgs (roughly half my body weight) x10 reps - Part of the 5x5 I'm doing, currently squating 42.5x5 and it's fairly easy . Deadlift 50kgs (roughly half my body weight) x10 reps - Part of my 5x5 I'm doing, currently DL'ing 40x5 Quest #2 – Love thy Wife, Love thy Son – Family Quest (Note: This is for the full 2017, not just this challenge) Quest Completion Criteria: TBA Side Quests for Feb-Mar challenge (+1 CHA) . Have "Date Night" atleast once with my wife - Still in the planning stages . Change at least 1 nappy per day - On track for this. Quest #3 – Connect to the Light – Spiritual Quest (Note: This is for the full 2017, not just this challenge) Quest Completion Criteria: TBA Side Quests for Feb-Mar challenge (+1 WIS) . Decide on which Church to be a part of. Haven't started Quest #4 – Find the Hidden Treasure – Finance Quest (Note: This is for the full 2017, not just this challenge) Quest Completion Criteria: TBA Side Quests for Feb-Mar challenge (500 Gold) . Sort out all bills, invoices and claims for baby's medical journey into the world - I have claimed all of this from Insurance, waiting for their reply to see if it's sorted. Quest #5 – Enhance the Mind – Knowledge Quest (Note: This is for the full 2017, not just this challenge) Quest Completion Criteria: TBA Side Quests for Feb-Mar challenge (+1 WIS) . Read Level Up Your Life book - About 40% of the way through. Actually read (and listened via Audiobook to Living with a SEAL concurrently. Very cool and funny book, recommended)

Thanks, the only way that I like to get things done is to tick things off a list, so the more smaller goals there are the more things there are to tick. I'll drop @elizevdmerwe a message, looking at her profile she actually lives in my home town (I live on the other side of the country now though)

Time to drop the excuses and stop being lazy! Will figure something out to see what I can integrate nicely into my life.

Meals look good! Following

Thanks for the reply and input. In terms of cardio, I really want to run but have an injured ankle, so for the moment I use either the exercise bike or the step up machine, but ultimately (hopefully 8 weeks) it will be running. I do manage to get semi-enough rest in at night, especially while my wife in on maternity leave (the next 4 months), but from then on I may have a challenge. Food is a bit of a challenge at the moment, and probably the biggest stumbling block in my quest (since I think the dropping weight\fat is 70% diet). I try and eat "responsibly", but there isn't a proper plan in place (mainly due to the pregnancy and random family members staying with us). The best diet that I have used before (which I will try use again when it becomes less busy) is Banting (I think it's more a South African thing, basically LCHF). Wouldn't mind looking into Paleo as people seem to indicate that it gives some good results. I'll post some updates on how things progress since starting the SL 5x5

Great thanks for the feedback, nice to know that it worked for someone else

Hi @FutureInt, I see this post is years old, but did you do the Stronglift 5x5 AND cardio, and how did it work for since I'm wanting to try this.

Incase any Rangers following this want to give some input on the routine I'm trying to get into

Hi All, Hope you're well, thanks for reading this, and hope that you're able to add some insights into it so that I can complete my quests So just some general information. I'm a Ranger, i.e fairly into weights and also fairly into cardio. I did a fair amount of running towards the end of 2016, but unfortunately injured my ankle quite badly and therefore running it out for atleast another 2 months (it's been 2 months already =[ ). So during this time I've started to do some weight training at the gym, and have progressed from machines to free weights to lifts. I then started (this morning) doing Stronglifts 5x5 Now the above is all great, the main questions I have is that the Stronglifts 5x5 is a 3 day a week program, and the actual workout takes me around 45 minutes (I added in 3 assistance exercises too). I like to gym 5-6 days a week for atleast 60-90 minutes. As you can see the numbers don't quite correlate. So some cardio is in order (I assume) Can anyone give comments on (I'll do this each week) Day 1 - SL 5x5 Workout (whichever the App tells me) + Cardio 15-20 mins Day 2 - Cardio 60 mins Day 3 - SL 5x5 Workout (whichever the App tells me) + Cardio 15-20 mins Day 4 - Cardio 60 mins Day 5 - SL 5x5 Workout (whichever the App tells me) + Cardio 15-20 mins Maybe 1 more Cardio session We have a 2 week old baby, so I gym when I can, which means that my 1-2 rest days could be basically anytime. The real question is, can I combine the Stronglifts with this Cardio?

+1 Welcome, will follow this to keep an eye on progress!

Thanks for the input. Definitely going to try and copy some of that. I was running lots towards the end of last year, did a half marathon a weekend for a month (which was giving good results) but hurt my ankle, it's been 12 weeks and it hasn't healed yet. Seeing a specialist next week to try and do something about it.

Thanks for the follow. I tried to have a look through your previous challenges to see what you did to drop the body fat, was it mainly Paleo for eating, and then what did you do for exercise?

Good imagery! Totally thinking about that right now.

Following all the things!

Following. Mad props for the wedding planning, and good luck with the little picture challenges.

Reviving an old post. Hey fellow ZA members! I'm from Cape Town

May the force be with you. Following.

Hi Fellow Rangers, This is my first post on these forums, and after reading a few posts by other users, and about the guilds, I've decided that the Rangers are for me. *Crash buys a round of drinks for his buddies at the bar* I'd like to introduce myself briefly, as well as pledge myself to the Rangers for Feb-Mar challenge. By day I go by the name Mark, I'm the Head of IT at a company in Cape Town, South Africa. I'm married and have just had our first baby with my wonderful wife (literally, he's 2 weeks old). By night I'm leveling up my Ranger skills as much as I can, in order to be a fit (not fat) hero that can smite the evils that appear! This Ranger is definitely a cross between the Scout and Warrior, being able to do both reasonably well. My Scouting abilities have been vexed recently as I was injured in a running tournament and hurt my ankle quite badly, the healer is only going to be able to look at it in mid Feb, but prior to that I was able to run far afield between the towns (21.1km). My Warrior has come to the fore as a result of my scouting injury, and have since spent many an hour in the training ground improving my strength. I'm in the process of planning out my 2017 quests - http://www.geartime.co.za/the-story/quests-for-2017/ - and the quests that I have assigned for this challenge are aligned to my overall epic quests. Quest #1 - Slay the Fat Dragon - Vitality Quest (Note: This is for the full 2017, not just this challenge) Quest Completion Criteria: Reach 12% Body Fat Summary: I’m aiming high here. Currently my body fat percentage is in the 25% range. It’s going to take lots of cardio and lifting to get in shape. Worth it. Side Quests for Feb-Mar challenge (+2 STR, +1 STA) . Do 25 consecutive push ups . Do 1 chin up . Squat 50kgs (roughly half my body weight) x10 reps . Deadlift 50kgs (roughly half my body weight) x10 reps Quest #2 – Love thy Wife, Love thy Son – Family Quest (Note: This is for the full 2017, not just this challenge) Quest Completion Criteria: TBA Side Quests for Feb-Mar challenge (+1 CHA) . Have "Date Night" atleast once with my wife . Change at least 1 nappy per day Quest #3 – Connect to the Light – Spiritual Quest (Note: This is for the full 2017, not just this challenge) Quest Completion Criteria: TBA Side Quests for Feb-Mar challenge (+1 WIS) . Decide on which Church to be a part of Quest #4 – Find the Hidden Treasure – Finance Quest (Note: This is for the full 2017, not just this challenge) Quest Completion Criteria: TBA Side Quests for Feb-Mar challenge (500 Gold) . Sort out all bills, invoices and claims for baby's medical journey into the world Quest #5 – Enhance the Mind – Knowledge Quest (Note: This is for the full 2017, not just this challenge) Quest Completion Criteria: TBA Side Quests for Feb-Mar challenge (+1 WIS) . Read Level Up Your Life book I look forward to having some companions on my journey!