nightlight

hmmm....

i love that uncharted gif. now i want to play that game again.

and you will meet your "be social" next week, i know this for sure. 

now with goals!

On 1/30/2017 at 9:45 PM, wildross said:

You'd have to be active on the boards yourself you know...

Thanks, dad.  (you know, not my real dad, but... you get it.)

MOTHER PUSSBUCKET. 

I never got any of these notifications.

Well. I'm gonna move this thread over to the feb challenge now.

2 hours ago, spezzy said:

Serious question: how does one log a double yolk?

Sent from my iPhone using Tapatalk

one does not. magic eggs don't have macros.

YES YES YES

hi hi  hi

On 1/2/2017 at 0:28 AM, spezzy said:

 

 

2) Trust the program.

Write out my exact programming for the next ten weeks, and follow it, including off days / stretching time / cardio. If it says squat 200lbs, do not squat 225lbs. If it says deadlift 350, do not put 400 on the bar. FOLLOW THE PROGRAM. 

ACTIONABLE ITEMS:

will finish out program today

 

 

 

ORLY?

I completely forgot about my January challenge and now I'm a little early for the February Challenge. I'll dispense with the long back story and try and keep it short. I got injured a few years ago and got really depressed. I've now moved to a smaller city, got a dog, and got a coach. I'm not coaching anymore, which is a little sad, but I'm ok with that right now. I'll be on vacation/cruise from the 17th - 26th so this thread might be boring then when I'm not updating much. 

GOAL 1: SLOW PROGRESS

I've got 3 herniated discs in my back. I've been in pain most every day for the better part of the past 3 years. I don't want to re-aggrivate them. Though, a lot of times I feel like I'm waiting for the other shoe to drop. Now that I've got a coach, the priority is not moving a lot of weight. It's efficiency of movement, technique, and not getting anywhere near getting injured. While my programming may call for this: Snatch 80/1 6  (Movement %/reps sets), I won't be following the percentages. Our goal is to add a little bit each week to each movement as I feel necessary. 

I will complete this goal by tracking my workouts here, and noting how I feel, so I can determine if there are any patterns that develop. 

GOAL 2: BODY MAINTENANCE 

I had an AMAZING physical therapist in NYC. He helped me get out of the constant pain cycle. I need to be better about taking care of myself as I get older. I want to stay out of pain, and increase my range of motion. 

I want to create a body maintenance routine to do on my off-training days. I train 3 days a week, and have 4 off days. This goal will be to start feeling out a routine 3 days per week for 10 minutes. I can accumulate the minutes throughout a given day. I'll log that here.

GOAL 3: EAT TO SUPPORT TRAINING

I gained a lot of weight when I was injured. I've lost some. Now that I'm training again, I can't eat like an asshole if I want to make sure I get fitter. I'm not eating out every night, but it's too easy to buy a bag of cookies (or whatever) at the grocery store and devour them. It's too easy to get fast food. 

I will track my food at least 5 days per week in MFP, and stick to my 1500 allotted calories on non-training days. One day per week, I can eat whatever I want - BUT IT MUST BE TRACKED. Even if it's 5k calories of Five Guys hamburgers and fries.

GOAL 4: SPEND QUALITY TIME WITH SADIE

Since I'm training 3 nights per week, I'm away from Sadie more than I'd like. Even though I work from home, I don't get to play with her as much as I'd like. We've been doing obedience classes and agility classes together. Because of my training and the cruise, a lot of the time available for classes is much lower. 

I will spend at least 10 minutes (can be accumulated) 5x per week working on obedience/tricks. 
I will take Sadie to 2 classes in the month of February. 
I will take Sadie to the big dog park at least 2x in February. 

good job you all.

Day 2 wrap up:

Job One: Build Good Habits
 
Exercise 
CARs - Y
Back Exercises - N
Flossing - Y
Supplements/Meds - Symbicort  - Y
Zoloft - Y
Vitamin D - Y
Tumeric/Curcumin - Y
Fish Oil -Y 
Ashwagandha - Y
ZMA - Y
Rhodiola - Y 
 
I didn't do my back exercises...more below. 

Job Two: Keep This Thing Alive
 
7a - 20 min walk 
12pmish - 20 min walk
4pm - 40 min walk 
9:30pm - out to pee
 
The dog appeasing collar does not work. I was invited out to dinner with some nerds, and Sadie cried the whole 2 hours in her crate. I am typically not crating her but my living/dining area is a mess because I'm building my dresser and I didn't want her to get in any trouble. I was such a nervous wreck at dinner. I feel so horrible. I'm neurotic in general, but this just made it worse. When I got home, I waited until she stopped crying to let her out of the crate. (not very long) When I let her out she was full body wagging her tail and so happy to see me. I took her out to pee, and then cried for 45 minutes because I feel so stressed out by this. I'm trying to be patient with myself and trying to not get super worked up, but i was. I know I've only had her for 10 days, and I can't expect her to be perfect. I don't expect her to be perfect at all. I just need to be able to leave the apartment without worrying that she's going to be crying and howling the whole time. So I didn't do my back exercises because I was crying and just needed to calm down. I ended up taking a long shower, and getting into bed and passing out. 

Day 1 wrap up:

Job One: Build Good Habits

Exercise 

CARs - Y

Back Exercises - Y

Flossing - Y

Supplements/Meds - Symbicort  - Y

Zoloft - Y

Vitamin D - Y

Tumeric/Curcumin - Y

Fish Oil -Y 

Ashwagandha - Y

ZMA - Y

Rhodiola - Y 

Job Two: Keep This Thing Alive

7a - 20 min walk 

12pmish - 20 min walk

5pm - 40 min walk 

9pm - out to pee

I got Sadie a dog appeasing pheromone collar. It's supposed to help them be calmer... we'll see if it works. i need to test her to see how long it is for her to freak out when i'm gone. so I'm going to do that today. This way we can work in incremental pieces. I'm also trying to teach her that she only gets a peanut butter kong if I am gone.

58 minutes ago, RisenPhoenix said:

I want to give Sadie all the pets and ear scratches.

 

And then lift heavy things with you.  There needs to be a plan to make this happen.

yup. come to austin. 

1 hour ago, RhiaWolfe said:

 

Awwwwww! Super cute puppy! 

 

I want a puppy so badly! However, as you have found out, puppies are a lot of work and require a lot of time and attention. It would be irresponsible of me to get a dog right now since I have so many other things going on. Instead I have two pet rats that are lazy and like to just hang out in their cage. LOL!

 

Good luck in your challenge!!! You can do eeeeet!

She is adorable. She is definitely not a puppy and I didn't want to adopt a puppy because of ALL THE WORK. 

Quick first day check in: 

YAY

5 crossfit classes a week. now i miss my box in NYC

1 hour ago, wildross said:

Move to TX, get a dog.  This seems to be a pattern (you, Spezzy, Wufkar).

Getting a dog was a huge reason for moving out of NYC. 

*waves* 

20 hours ago, spezzy said:

Starting early because meet waits for no one.

 

SQUAT - 

250 for 4 sets of 4 at 9. This was 15lbs heavier than I was planning on going today and felt so light I kept double checking the bar.

 

BENCH - 

paused 145 for 3 sets of 7, 3ct pause 135 for 1 set of 7.

These felt heavy AF but luckily Monday is supposed to be light volume.

 

SAFETY SQUAT BAR BELTLESS PIN SQUAT - 

5 sets of 3 at 170lbs. Slowly easing into these, did 150lbs last week, 170 felt at a solid 9 so perfect. Not sure I'll be able to add 20lbs next week but maybe!

 

CHEST SUPPORTED ROW

3X8

 

ABZ 

5x6

i'm amazed there isn't a shit ton of body building stuff

*waves*

4 hours ago, Haikoo said:

Hi! You can do these things! I love that you are walking her so much, she will be so appreciative. Not to mention added exercise benefits!!

I am gonna try my darndest. Walking her is good for both of us. Especially since I'm working from home, I want to be able to give her a little extra instead of just lazing around all day. Especially because she's some sort of herding breed she needs the exercise. Also when I'm sick or can't give her the exercise, I won't feel bad because she's getting good exercise otherwise. 

4 hours ago, Tanktimus the Encourager said:

Great challenge. There is nothing like having a dog to help you feel like you're doing a good job at something. That looks like some sort of Cow Dog, and they are very friendly and loyal. I already know you're going to take good care of your fur child.

Thanks, Tank! They think she is a border collie/lab mix, but her coloring looks like a cattle dog. I should get a doggie DNA test on her.

4 hours ago, raptron said:

 

hahah.

22 minutes ago, spezzy said:

 

 

SADIE!!!!!

YES! I can't wait for you to meet her

Job One: Build Good Habits

This one is related to my last challenge. I will continue to log my food. This has been helpful as my last challenge was pretty successful (and really, if I'm honest, I half assed it.) I've also got a calendar in my bathroom where I'm tracking some habits that I want to make sure I do every day. I'm not making myself feel bad if I don't do them, but I want to track them to see if I notice a difference in my back pain/mental attitude.  

Here they are:

Exercise (this one I'm not putting a huge emphasis on this challenge, because I have Job Two...) 

CARs - Controlled Articular Rotations. I've been trying to build a habit to do these every day for over a year... i'm not so good at habits. 

Back Exercises - I have a few things that I want to do daily to make my back feel better (continually) 

Flossing - Because I suck at it! But the past month I think I only missed one day. I'm a GREAT brusher. Shitty flosser.

Supplements/Meds - I have asthma because I was premature (born at 27 weeks) and I suffer from depression. Sometimes get ornery about taking my meds because I feel like I shouldn't have to deal with these things. However, I know in my heart that I need to be my best me and give myself the best chance at success. So, Every day I have to take my Symbicort and Zoloft. I also have crazy allergies, so I do a Zyrtec every day and that helps. Other supplements for shits and giggles: Vitamin D, Tumeric/Curcumin, Fish Oil, Ashwagandha, and ZMA. Most of these are for their anti-inflammatory benefits, and the others are mood/sleep support. 

Job Two: Keep This Thing Alive

This is Sadie. She's my first dog. She's 3 years old and very smart. I brought her home on Sunday and I am still petrified that I will do things wrong and maybe she won't love me and I will have to bring her back. But she's been wonderful. 

My goal for this challenge is to get into a good routine with her. Seems like it's going to be something like this: 

7a - go out side for a potty break and walk ~20-30min

7:30ish - in for her breakfast while I make coffee and start working

11-12pm ish - out for a quick 15 min walk 

5-6pmish - out for our long walk. 20-45min depending on how we feel

6:30 - Dinner for Sadie

9pm - out for potty and then into crate for bed.