vengefulpear

That's the dream On and off really, I was okay at some of the diet, but to be honest I've fallen from the wagon this past week, I went home for the bank holiday (which meant lots of beer) and then got ill (which the beer probably didn't help). I also stopped counting my calories so I feel like I'm back to where I was at the start of the challenge... but if I hadn't tried to do the challenge I'd be even worse so I'll wait for the next challenge and kick its ass

Thanks Waanie Once I get to about 10 each time (or 12 depending on how I'm feeling about it!) I'll try and incorporate pull ups into the routine rather than negatives. I'm thinking as an end goal to do one handed pull ups

Wow, awesome second week for you! And congratulations on finishing the lead climb! At least the busy week is almost over!

Okay so time for a few days' updates. I didn't do very well over the weekend, a sausage roll here and a piece of cake there meant that the weekend was a bit of a write off. But nonetheless here's Wednesday's workout: 3x6 Push Ups 3x6 Step Ups 3x7 Negative Pull Ups 3x5 OHP (7.5kg) - I accidentally went up a weight rather than a rep for these ones... but it didn't seem too bad after so never mind! 3x5 Zottman Curls (7.5kg) 3x5 Back Flys (7.5kg) Then I did an hour's run on the Thursday which was nice, to the castle and back, and did a bit of a sprint up the stairs - which I may leave for shorter runs next time. Then today I did another Strength workout: 3x7 Push Ups 3x7 Step Ups 3x8 Negative Pull Ups 3x5 OHP 3x6 Zottman Curls 3x6 Back Flys

Monday's Workout (Never Skip a Monday!) 3x5 Push Ups 3x5 Step Ups (each leg) - Man these were harder than I thought, definitely a "just stepping? how hard can it be! .... Oh, I see, that hard" moment! 3 x 6 Negative Pull Ups - These weren't so bad although at the end it was a little tough, so good to see some slow improvement 3 x 6 OHP Dumbbells (6kg) - I think i pushed this more than I realised but we'll see how my shoulders feel tomorrow 3 x 5 Dips (on a chair) - My form was a little bit awful on some of these, so I'll keep these at 5 till I can do better 3 x 6 Zottman Curls (6kg) 3 x 6 Back Flys Dumbbells (6kg)

Week One Overview: We've come to the end of the first week (all to quickly), and already begun the second! So, how did I do on my quests? I definitely managed my running goal, although one was squash and then the other was a rather short run as every step brought a shock to muscles that were still aching. The Strength training likewise was good, although the second was a little short. I fell down on the Life Quests and Eating. I stopped tracking my eating towards the end of the week and it definitely wasn't paleo, and the life quests I also lost track of, although I did do some story planning/writing I don't think I made it to doing that over five days. Week One: Quest #1: Eat within calorie limits and try for 80% or more as paleo (2/7) 30% Quest #2: Run 2+ times per week: 2/2 (100%) Quest #3: Strength Training 2+ times per week: 2/2 (100%) Quest #4: Complete a Life Quest at least 5 days a week (3/5) 60% Now on to week two!

Thanks very much! Please do! I always found that it was nice to throw in an extra few exercises of weights when time/equipment allowed. It definitely seems to help speed up some processes¬

Strength Workout 2: 3 x 5 Knee Push Ups 3 x 8 Bodyweight Squats 1 x 3 Negative Pull Ups 3 x 8 barbell overhead press (5kg) 3 x 5 dips 3 x 8 Zottman Curls (5kg dumbbells) 3 x 5 Bent over Back Fly (5kg dumbbells) Goal Update: Quest #1: Eat within calorie limits and try for 80% or more as paleo (2/7) 30% Today I had a pretty massive dinner, which was excellent, but was probably ~1000 calories if not more which tipped me above 1900 Quest #2: Run 2+ times per week: 0/2 (0%) Quest #3: Strength Training 2+ times per week: 2/2 (100%) I will see if I can do another before the week is out, but I'm playing squash tomorrow (so I'll get Quest 2 ticked off) and didn't want to push it too hard Quest #4: Complete a Life Quest at least 5 days a week (2/5) 20% Nothing for Wednesday but yesterday I did read/submit a critique on the online writing group which gives me enough credits to send in two of my own stories (one of which I wrote about a third yesterday as well!)

Strength Workout 2: 3 x 5 Knee Push Ups 3 x 8 Bodyweight Squats 1 x 3 Negative Pull Ups 3 x 8 barbell overhead press (5kg) 3 x 5 dips 3 x 8 Zottman Curls (5kg dumbbells) 3 x 5 Bent over Back Fly (5kg dumbbells) Goal Update: Quest #1: Eat within calorie limits and try for 80% or more as paleo (2/7) 30% Today I had a pretty massive dinner, which was excellent, but was probably ~1000 calories if not more which tipped me above 1900 Quest #2: Run 2+ times per week: 0/2 (0%) Quest #3: Strength Training 2+ times per week: 2/2 (100%) I will see if I can do another before the week is out, but I'm playing squash tomorrow (so I'll get Quest 2 ticked off) and didn't want to push it too hard Quest #4: Complete a Life Quest at least 5 days a week (2/5) 20% Nothing for Wednesday but yesterday I did read/submit a critique on the online writing group which gives me enough credits to send in two of my own stories (one of which I wrote about a third yesterday as well!)

Strength Workout 1: 3 x 8 Knee Push Ups - I thought I'd start off easy here to test myself, they were harder than I wanted but glad I got to 8 each time 3 x 8 Bodyweight Squats - Again, starting off relatively easy here, I was starting to feel it at the end 3 x 5 Negative Pull Ups - I just about managed the last of these, quite pleased I managed uniform sets and the form only slipped a little at the end 3 x 8 barbell overhead press (5kg) - Every so often I get a twinge in my shoulders (from an injury a few years back where I tore the muscle in my shoulder) so I've pushed my shoulder as much as I wanted here 3 x 5 dips (on a chair) - These got really tough towards the end and my form suffered in the middle, something to work on next time 3 x 8 Zottman Curls (5kg dumbbells) - This one wasn't too bad, it was really just 5kg because that's what it was when I was doing my shoulder, so I will up it next time 3 x 6 Bent over Back Fly (5kg dumbbells) - This was tougher but then it was at the end of the workout so I'm not surprised! Weekly Quest Update: Quest #1: Eat within calorie limits and try for 80% or more as paleo (1/7) 15% I think I did okay with this one, I had about 1800 calories today which isn't too bad, still ~600 under my TDEE and I'll try and have less tomorrow to compensate Quest #2: Run 2+ times per week: 0/2 (0%) Quest #3: Strength Training 2+ times per week: 1/2 (50%) Quest #4: Complete a Life Quest at least 5 days a week (1/5) 20% I applied for a new job today, I actually have an interview on Wednesday for a job at the same company for the same role (just a different department) so hopefully I'll be a strong contender!

Thanks Hazard! I'm pleased to be back, although sorry I just disappeared like I did. At the moment my plan for strength training is what I would do before which is 3 sets of each of exercise until I can get to 8-10 reps in every set and then I move up to the next, more difficult variation: The main four exercises being: Push Ups, Squats, Dips, Pull Ups And then I will also try and do some L-Sit work, as well as some dumbbell exercises (back rows, shoulder exercises, and bicep/tricep work) and in my new flat there's more room so some handstand practice if I have the time so I can get to the super-duper-end-goal of handstand push ups Getting to the pull-up again is why I'm doing extra dumbbell back work as well as the pull up variations (no doubt I'll be on just one or two negative pull ups to start) to try and build up back muscles Thanks for making me lay it out, it helps to keep the goals SMART!

I certainly will do At least the challenges are only 4 weeks now so it should (hopefully!) be easier to keep it up! Thanks Lokesbrah I'm looking forward to finding the track again! Thanks very much! It's good to see you around here still!

Good luck building your superhero! Making a plan will definitely help get you there Sounds like we've got similar goals for running and strength!

Welcome back! Looks like we've got a few old rebels coming back to fight for the rebellion again!

Ah, I hear you on the sleep and calorie tracking... I need to get better at both! My alarm goes off at half six but I don't think I've actually gotten out of bed until 7am in the past month... So good luck with your challenge!