Rebel Pilot Gar

Week 5 - Day 4

Monday - 1+ hour fencing circuit training.

Tuesday - 1 hour yoga

Wednesday - worked overtime so didn't formally work out. Walked a lot during work though.

Thursday - 5km rowing (27 min 18 sec)

Edit - I've been working a lot of extra hours this week so I haven't had time (or the desire) to sit down and update. Good news is I get off early Friday. Bad (good?) news is I'm not bringing my computer with me because I'm too addicted to it. So really short update while I have a few min to do so. Sorry for lack of detail

Is the mini-challenge running over into this week as well? I did a "quick-feet" drill as a tabata that I could count for 4 additional min if we are.

End of Week 4 - Results

Work out for at least 30 minutes 5 days a week. (+2STR, +2DEX, +1STA)

Did 3 structured workouts this week. Cardio Intervals on Tuesday and Thursday then Strength (with a range of dumbells and access to bars & squat racks!!) on Friday. Saturday and Sunday did a lot of walking, but no real "exercise". Going to count this week as a C.

Reduce dessert consumption to 3 servings/week or less. (+2CON, +1CHA)

Slipped on this one. Definitely had more than my allotted 3, but not more than 5. Though I guess the good news is that when I do have something, it is a smaller serving than I would have had before starting to improve myself (partly because of guilt, but also less of an ability to eat a ton of sweets). This week I get a C.

Get my 5 a day (+1CON, +1WIS)

Beginning of the week was a little choppy because I wasn't really eating much (boo sickness and lack of appetite). Definitely made up for it Thursday through Sunday though with a ton of fresh vegetables from the local farmstands. A

Use Rosetta Stone at least 5 hours/week (+5WIS)

Got 3 hours in this week!!! This week's mini challenge helped because I counted time taking tests (about 40-50 min) as time spent attacking my weaknesses. C

Lots of C's this week. Definitely need to step it up for the last two weeks of this challenge.

I'm not an early morning person in general. On weekends I'll work out just after I wake up (anywhere between 8 am and 2 pm). I'm a college student, but have a summer job that I get up around 6am for (definitely respect you for getting up at 5:15), but I've been pretty good about working out after I get home from work. When I'm back at school most of my classes start later in the morning so on day's I don't have practice, I'll hit the gym, shower, and grab food before class.

Although thinking about it, I can get up early for sport because some weekends we need to be up before 5 AM for tournaments during the season. I just go with the theory that it doesn't matter when you work out, as long as you get it done.

Ranger Garjan's Mission Report (Progress for mini challenges and points awarded)

Mini Challenge 1 - Powering Up!

I completed the activities assigned to me, but did no extracurricular work to help the rebellion. (no points awarded)

Mini Challenge 2 - The Rebellion Needs You!

Assisted with mission of carrying the located refugees and their belongings back to the Rebellion's base. (Used basement to create a circuit with stations for various exercises. +1 STA)

Mini Challenge 3 - Fortify Your Base

Assisted in base fortification by lifting 30,202.50 lbs (I enjoyed calculating how much weight I moved. +1 STR)

Mini Challenge 4 - Attack

Worked on my weaknesses of not taking time to practice my Polish. (+1 WIS)

Mini Challenge 5 - Across the River

Took my turn rowing our fellow rebels across the river. (Rowed 5000 km. Probably the longest distance I've ever rowed at once. +1 STA)

Week 4 - Day 5

Wednesday I pulled extra hours at work and got home around 9. But I did spend at least 3 straight hours standing/walking around so it wasn't horrible.

Thursday I was running late and only had 20 minutes so I hopped on the stationary bike. 5 min warmup, 10 minute tempo w/ 8 randomly placed "sprints", 5 min cool down. And 5 burpees before a quick stretch. Got lots of veggies in as well. Going to put the extra sprints (probably 2 min total of sprinting) into this week's challenge doc.

Today I got home from work early so I went to the YMCA to use their weights. Quick dynamic warmup then the following to get an idea of how much I can lift.

Alternating Dumbbell Bench Press (reps are "per arm" so Left & Right = 1 rep):

Warmup - 10 w/ 30 lbs

7, 5, 3 w/ 35 lbs. Tried the 40 lbs but couldn't lift it.

Squats w/ Bar:

Warmup - 10 w/ 45 lbs (empty bar)

10 w/ 55 lbs

10 w/ 65 lbs

10 w/ 75 lbs

8 w/ 85 lbs

3 w/ 100 lbs

1 x 110 lbs

Dumbbell Bent over Row (once again reps are per arm):

Warmup: 8 w/ 30 lbs

5 w/ 35 lbs

3, 3 w/ 40 lbs

1 w/ 45 lbs

Deadlifts:

Warmup - 10 w/ 45 lbs (empty bar)

10 w/ 55 lbs

8, 8, 8 w/ 65 lbs

Cooldown Stretch

And I diverted my drive a bit to stop by a Smoothie King for post workout smoothie w/ protein. ((First time I've done this. I'm going to go lurk the protein powder recommendation threads, maybe I'll buy some to have at home.))

Week 4 - Day 2

Apparently Mondays are bad workout days for me... finished Clash of Kings though

Tuesday:

22 min on Elliptical. Just needed to get some brainless cardio in to get all the gunk (stress, long car rides, cold-like symptoms) out of my system. Kept the res low and put the incline all the way up to get my legs moving and loose.

Stretched really well - especially calves, hips, lower back.

2 min "tabata" row (20 sec sprint, 10 sec off x 4) - Don't think i was doing it right. Seemed too easy. Running, biking or swimming sprint next time

2 min pushups "tabata" (16, 11, 9, 7) - Definitely did this one right. Aiming for all sets above 10 next time (keeping good form)

Also, I did 30 min of Polish on the computer today!! (Just 4:30 hours left to get an A). Counting the "tests" at the end of each lesson section towards the Week 4 challenge.

Had a dessert today (1 so far this week). Only 3 servings of fruit/veg though

I've been neglecting cardio in my workouts, so I'm going to work in a HIIT run/swim/whatever sometime this week. Also added a few short tabata-style activities to today's workout (8 min in all)

Also my biggest weakness is not spending any time going through my Rosetta Stone lessons. Going to log the time I use to take the tests at the end of the each lesson during this challenge. (Put in the disc today and took tests from the beginning to see how much I remembered from months ago when I last used the disc. 7 tests took about 30 min.)

I just started taking classes at the local YMCA -- though the teacher for the beginner class seems not to correct mistakes so it probably depends on where you take lessons (only 5 of us last class). I'm certainly not flexible yet to do downward dog with heels on the ground so don't feel too bad about that part.

Just got back from a week on holiday with no internet. Lifted heavy things though. And even went rucking for 3 hours.

Monday - 10,020 lbs

Thursday - 3 hours rucking w/ 5 lb pack (kinda pathetic weight but I could only fit the waters and my sketchbook with me), also lifted 20,182.5 lbs during bodyweight circuit.

So total lifted this week = 30,202.5 lbs

End of Week 3 - Results

Work out for at least 30 minutes 5 days a week. (+2STR, +2DEX, +1STA)

Monday - mixed routine (see update for details) --Lifted 10,020 lbs

Wednesday - short hike, 30 min canoeing, carried things to set up for 4th of July

Thursday -

3 hours rucking hike with light bag (got a bit lost but saw some great scenery)

Bodyweight Circuit (got brother and bf to join in!)

Warmup - Arm circles, torso twists, leg stretches

Circuit (3 times w/ 2 min break between sets) -- Total weight lifted = 20,182.5 lbs

• 1 min pushups (30, 32, 21) = 9067.5 lbs
  
• 1 min squats (35, 41, 38) = 11,115 lbs
  
• 1 min roman chairs (47, 35, 27)
  
• Stretching
  

Sunday - 2 hours kayaking

Did a lot of stuff, especially on Thursday. And I didn't let my unexpectedly long walk keep me from getting a workout in. Should have tried to get another one in on Friday or Saturday - had the time, just didn't get to it. So this week I have a B.

Reduce dessert consumption to 3 servings/week or less. (+2CON, +1CHA)

Only 3 desserts this week!! And over a holiday week as well. Ate a smaller "serving" than I would have done before as well. Said no to doughnuts and pancakes, making myself a healthier snack/breakfast in both cases.

Get my 5 a day (+1CON, +1WIS)

Was getting enough protein (for once), but I fell short on one or two days (vegetable-wise, though I made it up in fruit consumption). Participating in the food shopping helped because I was able to pick up extra veggies for myself. Tried to limit the carbs as well. No sweet corn, and swapped a slice of whole wheat bread for a hot dog bun. Going to give myself an A since the fruit counts.

Use Rosetta Stone at least 5 hours/week (+5WIS)

Didn't bring my computer with me because I wanted to focus more on relaxing and doing outdoor activities. Should have made the goal "finish 3+ books" instead (which was the other goal I thought about). FinishedThe Hobbit and have 200 pages left in Clash of Kings. F again

Good luck with avoiding the desserts this week! I come from a family where many members express their love by feeding people, which may be part of why I had an unhealthy relationship with food for so long. Stay strong!!!

Thanks! I did pretty well. My family is similar, coupled with grandparents who don't know/care about eating healthy. Ice cream, dunkin donuts, pancakes, etc are almost kitchen staples (which I politely turned down). 3 of 3 deserts so far this week, but there's nothing in the house that's a dessert so I won't have a problem meeting that goal

This looks great Garjan. Have fun in the mountains - which ones are you going to?

Thanks, they were really great. I was up in the Endless Mountains in Pennsylvania (near Scranton, PA). The family/family friends have been going up there for decades so it's almost like a second home.

Week 3 - Day 1

Will be my last workout related post until Saturday or Sunday when I get back from vacation.

Did a bodyweight, plyometric, fencing -like routine today. Just a mix of a bunch of stuff.

Warmup:

• 5 min row (1075 m)
  
• Arm Circles, Leg Swings, Trunk Circles
  

High Knees --> 10x Medicine Ball Throws (12 lb) --> Butt Kicks

Did the above 3x with Left, then Front, then Right throws (just one of them for each set)

Backwards Running 2x

3x Advance to end of basement, Retreat back, then 5x Burpees

Fencing Circuit (liked this, will do more than 1 rep next time)

• Advance 1/3 of basement
  
• 15 squats
  
• Advance 1/3 of basement
  
• 10 pushups
  
• Advance 1/3 of basement
  
• 30 sec plank
  
• Retreat 1/3 of basement
  
• 10 pushups
  
• Retreat 1/3 of basement
  
• 15 squats
  
• Retreat 1/3 of basement
  

10x Advance, Advance-Lunge-Recover, Retreat

Cooldown:

Treadmill - 4 min @ 3mph, 5% incline, 2 min (backwards) @ 1 mph, 12% incline, 4 min @ 2 mph, 5% incline

Stretching (pigeon pose, bound ankle pose, quad stretch, shoulder stretches, etc)

~D---------

Garjan had forced herself to get out and help bring the wounded refugees back to the garrison - the Rebellion's stronghold and her new territory. Being surrounded with so many strangers made her uncomfortable, but it was for a good cause even if danger loomed outside the walls. The approaching full moon made her itch for some action, this restlessness she put to use in moving supplies to strengthen the stronghold.

First, the young lycan tossed a 360 pounds of stones (3x 10 MB tosses w/ 12 lb ball) collected by her fellow rangers into a pile for easy access within the walls. Back at the large pile, 2250 lbs of stones were picked up and pushed into places where the outside walls of the garrison needed filling (3x 5 burpees - using 100% of my weight (~150 lbs) for the jump-squat pushup). A further 4875 lbs were moved around to other locations as needed (65%*150lbs*20pushups&30squats). She ate a meal of protein and greens needed to power the human form and remain in fighting shape for the next day. Though walking around the camp, Garjan could not help from moving a few weights here and there for a further 2535 lbs (put in 26 extra pushups to pass 10,000 lbs)

10,020 lbs moved. Not too bad (though let me know if I did something silly in calculations so I can fix it). And first time putting in a story!!

End of Week 2 - Results

Work out for at least 30 minutes 5 days a week. (+2STR, +2DEX, +1STA)

Only did 3 structured workouts, but on my "off" days I made sure to walk more, did a stretching routine, kicked a soccer ball around for 15 minutes, made my chores into a mini-circuit. Stuff like that. So I'll give myself a B for Week 2.

Week 3 I'll be in the mountains. Leaving the computer at home because I am addicted to it and could use half a week away from technology. I have a bunch of bodyweight workouts planned, will definitely go hiking and play frisbee with my the family dog. Boyfriend has been roped into doing the bodyweight circuits with me. I'm going to try to get my younger brother on board - I keep sending him NF articles like Angry Bird's Workout, all the eating healthy stuff, etc. Hopefully some in-person motivation will help get him on the right path.

Reduce dessert consumption to 3 servings/week or less. (+2CON, +1CHA)

Had 4 desserts this week. Did not touch the candy jar (or the cookies at a lunch meeting!!). Week 3 will be tough to get only three since the half of the family I'm visiting doesn't understand the evil of desserts (and they're corrupting my brother). Just gotta keep my head in the game and plan distractions wisely (A lot of "I'm a bit full right now, but I'll grab some later" (or not))

Get my 5 a day (+1CON, +1WIS)

I didn't really count how many servings of fruit/veg I got so may have fallen a bit short on the 5 a day. It's really sad that here in the US getting vegetables when eating out means you're stuck ordering something like a salad (in a lot of restaurants at least). Experimented with 2 different veg I picked up from the farmer's market - broccoli rabe and parsnips. The broccoli rabe was really strong both ways I cooked it. Need to read up more on preparing it or just get used to the taste. Parsnips are great though! Roasted them with some carrots and ate them with a grilled chicken breast. Definitely getting more of those.

Use Rosetta Stone at least 5 hours/week (+5WIS)

Once again I have an F this week. Didn't even put the disc in my computer.... Though I did speak to a few people I work with in polish (speak to meaning exchange pleasantries - since that's about what I know from grandparents).

Nice workout! Somehow the other link I meant to give you got erased; I'm going to blame the kids Bound ankle pose is also helpful.

Thanks! I've been doing that one and the pigeon pose after my workouts as part of my cool down. Definitely going to look around that site a bit more - maybe get a few poses together that I can do each morning before getting ready for work.

I set up my basement today into "stations" for different exercises and did farmers walks with 30 lb dbs to travel between the stations. Deadlifted the dbs to pick them up or put them down.

Week 2 - Day 6

Woke up earlier than my guest so worked out in the basement. Need to do a cardio/agility workout tomorrow though.

Warmup

• 15xea arm/direction Arm Circles
  
• 10x Trunk Circles
  
• 10x Squats
  
• 10x Squat Jumps
  
• 3x Planks (1 min, 1 min, 30 sec)
  
• 10x ea Straight Leg March
  
• 10x ea Walking Quad Stretch
  
• 3x Inchworm
  
• 10x ea Knee Hug
  
• 100x Jump Rope
  
• 
  

Strength Circuit (3x)

Note: Set up "stations" around basement and did a farmer's carry with a pair of 30 lb dbs between the stations for the 1st and 3rd sets. Used deadlift form to pickup and put down the dbs.

• 1 Arm Snatch - 5 w/ 30lb db
  
• DB Lunges - 8ea leg w/ 7.5lb db
  
• Alternating DB Bench - 10ea arm w/ 30lbs
  
• Pistol Squats (holding support pole for balance) - 5ea leg
  
• DB Reverse Flies - 8 w/ 7.5lb dbs
  
• Stability Ball Leg Curls - 10x
  
• Stability Ball Side to Side - 10xea side
  

Cool Down - Traditional stretching across 3 songs (X-Men First Class Soundtrack )

Total Time - 1 hour (maybe a few min over)

That's great that you're incorporating extra activity into your day, especially when you don't have the motivation for a full workout. Your challenge is about building healthy habits, and that takes time.

Thanks, makes me feel a bit better about getting off track this week.

I concur! Very impressed with the way you turned your chores into a circuit!

If you have any desire to work on your hips on your own time, I've found that doing

and pigeon pose (aka one legged king pigeon pose for some weird reason) daily has really helped me open up my hips.

Ah that looks painful. I tried the pose during my cool down today though and it wasn't too bad, not that I was able to completely sink down into the floor but that's what continued practice is for. Thanks for the link!

Week 2 - Day 5

I have been really good at not eating dessert - only once on Monday, but I will use one of my allowances up tonight. BF is coming down and I'm making him dinner (shrimp w/ onions, peppers and possibly a parsnip) and dessert (oatmeal rasin cookies).

Not doing so well with the 5 workouts a week. Did nothing on Wednesday, but turned chores into a circuit yesterday when I was cleaning the house.

Every time I went upstairs I sprinted up them. Did pushups when I reached my upstairs destination. Did squats each time I visited the laundry room.

Also I went to my first yoga class yesterday. It was an hour long. I only had balance issues on Warrior 3 pose when we were balancing on one leg. Need to work on flexibility in my ankles and hips because Triangle pose was painful (hips) and I couldn't touch my heels to the ground in Downward Dog. Definitely going back!

Today I spent most of work either standing or walking around (trying to find people). I don't think I sat at my desk for more than an 40 min at any one time. Also went food shopping. I had a relatively large load to get today, but grabbed a basket and switched hands every 5-10 min instead of going for the easy cart pushing option.

Need to get cardio in this week so probably tomorrow morning. I'm sure I'll be up hours earlier than my guest.

Said no to a cookie from the cafeteria that a coworker offered to me. Might make a "healthier" version for myself over the weekend though...

I'm a ranger looking for advice from an assassin for building a good bodyweight workout that I can use when I'm on vacation next week. Going up to the family mountain cabin - so lots of good places for hiking, fishing, etc (and some really nice rocks to perch on with my sketchbook).

Got 5 workouts in, but 2 of them were volunteer activities I signed up for weeks ago, so no points for me this time. Week 2 Challenge looks awesome though (and there's a park within running distance).

I was really excited when I first saw Steve's post this week was about the Avengers. Actual article was a bit disappointing but that's more on the side of how I've been trying to put together my workouts (going for the sport-specific training rather than general fitness stuff so all that 45 min timeline stuff I just skim over). I did like the sections on Cap and Iron Man though....

Personally I walked out of Avengers with a revival of my childhood crush on Hawkeye... Also, I want to be Black Widow, especially after that awesome interrogation scene which is helping inspire my more complicated bodyweight, agility, etc routines. Rogue is another one of my favorite female superheroes - and she's a good role model for lifting heavy things. And keeping her own with the men from that permanent super strength, flying stuff.

Total comic book geek right here. Still have my old X-men comics from like 1997 stashed away somewhere....

I said no to getting those sweets from the farmer's market, and to eating out at the local coffee shops--no, not even getting a latte!

Great job! Coffee shops are the type of place that I am likely to cave so definitely understand the work involved there.

Week 2 - Day 2

Think I overdid it working outside last week. Either that or I haven't been eating enough. Or both of those things.... So yeah, felt nauseous on Monday and only did a "warmup".

Made sure to eat more (and better) food today and started looking into protein powders since I haven't been getting enough of it.

Today's workout was a Bodyweight Strength Circuit

Warmup:

• 10x Shoulder Swings
  
• 10x Trunk Circles
  
• 5xea 3-way lunges
  
• 10x Mountain Climbers
  
• 10x Squats
  
• 10xea Leg Swings
  
• 10xea Knee Hugs
  
• 30x Jumping Jacks
  

Circuit - Repeated 4x with a 1:30 min break

• 1 min - Pushups (started with military, switched to regular) -- 20, 19, 22, 17
  
• 1 min - Bodyweight Squats -- 31, 32, 34, 27
  
• 1 min - Negative Pullups -- 8, 9, 6, 5
  
• 1 min - Fencing Lunges -- 30(L), 19®, 26(L), 16®
  

Cool Down - 10 min walk

Definitely struggled on the last set. My wrists were store, so I had to switch to knuckle pushups. Also was having problems with my grip and dropping too fast on the negative pullups for the last 2 sets. An explanation for fencing lunges, I switched between left and right handed stance between the two sets and tried to use good form. (Guess which hand is dominant )

Will continue to do work with this routine - definitely kicked my butt and it doesn't require equipment so I can use something like this when I'm camping next weekend.