Legolas "Cap" Greenleaf

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About Legolas "Cap" Greenleaf

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    Recruit

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    warrior

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  1. Legolas "Cap" Greenleaf

    Cap has been MIA...

    Friday – 22 March Traveled for the past week…. Walked about 500 miles.. but no gym meant limited lifts since this challenge started.. Reporting a day or so earlier than usual too… so might get some work in tomorrow… we’ll see Weight Quest: No goal… just tracking. Current weight: 183.2 Weekly gain/loss: 0.0 pounds Cumulative Challenge gain/loss: 0.0 pounds Training Quests: Quest 1: Run minimum of 2 times per week at a minimum of 4 cumulative miles (~6.4km). Maximum of 10 (~16KM) cumulative miles. This week: 0 Challenge: Avg = 0 runs @ ---K cum distance Did you not see I walked bout 500 miles this week? I might get a run in Saturday at some point, but the wife is doing a half marathon so if it happens it won’t be much. Probably get my workout cheering.. Lift quests: Quest 2: Lift heavy things a minimum of 3 days per week This week: 2 lifts.. Travel. Whatcha gunna do? Challenge: 2 lifts / week avg Quest 3 Bench: Goal is to get as close to 215 @ 5 as I can. Long-term goal is to get to reps at 225. This week: 5 sets of 3 @ 215 – Feeling good. Should be able to hit at least 1 set of 5 by the end. Challenge: 3 @ 215 Quest 4: Squat Simply work them into my workouts. Let the results be what they are. This week: 5 @ 175 Challenge: 5 @ 175 Quest 5: Deadlift Been doing 3 sets of 5 @ 305-315 lately. Goal is to get to 3 set of 5 @ 325. This week: Sets of 5 – 1 @ 315 – Didn’t hit too many reps coming back off a trip where I didn’t lift much but walked a ton. Challenge: 5 @ 315 DL side quest – 1RM: Not sure what my PR is.. I think 355ish? Goal is going to be 370+. This week: Technically did 1 @ 315 this week.. but wasn’t a true 1RM.. but counting it for tracking anyway. Challenge: 1 @ 315 Quest 6: Lat Pulldown / Pull up work This week: Yup.. did it. Actually lat pulldown is getting pretty strong. Up to 1.23X bodyweight. Challenge: Week 1 (X) Quest 7: Press Show progress on Press… If I get a press work out in each week that’ll be a good start. This week: 5 @ 105 – Felt good. Need to start gradually upping the weight. Challenge: 5 @ 105 Food Quest: Didn’t track because of travel. Given weight hasn’t changed since the end of Feb I must not have been too bad on myself. Not a great training week. But ready to get pumped up to get back into it more next week. Let’s do it!
  2. Legolas "Cap" Greenleaf

    Snowkc Un-Hibernates

    At what calorie level? Just curious because if you are trying to go for the calorie deficit too, this will obviously be harder to maintain. 150 g of protein = 600 calories. So if you are trying to eat something like .... 2,000 calories... 30% of your diet needs to come from protein. That isn't that unreasonable if you actively try a bit. But if you are trying to do something like 1,500 calories you suddenly need to hit 40%... that becomes a lot harder for most people to do without really holding back in some foods and supplementing a fair bit.
  3. Legolas "Cap" Greenleaf

    Cap has been MIA...

    Yeah I'm with you for sure.. Plus... lifting is just so much more fun than run training... though I do enjoy the occasional race for sure.
  4. Legolas "Cap" Greenleaf

    Cap has been MIA...

    Well, I’ve missed the last couple of challenges. I guess you could say, Cap has been MIA. I have continued to work out and watch nutrition, but it is pretty interesting to me how much less seriously I take it without the monthly challenges. Yes, I lift. But am I pushing myself as hard to hit higher weights? Nope. So, realizing I was missing my secret stuff, I decided to come back for this one. Some travel this quest that will be where I don’t have a weight room at all. That may mess some of this up, but I’ll do what I can. Weight Quest: No goal… just tracking. Current weight: 183.2 (this is down ~9 pounds from the end of December. Decided to do a little cut the last couple of months I've been MIA.) Weekly gain/loss: --- pounds Cumulative Challenge gain/loss: --- pounds Training Quests: Quest 1: Run minimum of 2 times per week at a minimum of 4 cumulative miles (~6.4km). Maximum of 10 (~16KM) cumulative miles. Been SUPER lazy on this front. I recently got a new position at work and the number of workouts total per week has just dropped... oh well, maybe this challenge it will recover a bit. Focus is on prioritizing lifts over runs though. This week: --- Challenge: Avg = --- runs @ ---K cum distance Lift quests: Going to simplify the lifts I track for the purpose of this. With less workouts per week, can’t get in as many accessory type lifts. So… I’ll still work some accessory lifts in when I can, but I’m not going to track as many here and simplify those I do track. Quest 2: Lift heavy things a minimum of 3 days per week This week: --- lifts Challenge: --- lifts / week avg Quest 3 Bench: Goal is to get as close to 215 @ 5 as I can. Long-term goal is to get to reps at 225. This week: --- Challenge: --- Quest 4: Squat Simply work them into my workouts. Let the results be what they are. I know I’m not gaining on this lift by not pushing the weight, but not doing it at all is even worse. This week: --- Challenge: --- Quest 5: Deadlift Been doing 3 sets of 5 @ 305-315 lately. Goal is to get to 3 set of 5 @ 325. I’m going to be more focused on these over squats because of the DL side quest below… This week: --- Challenge: --- DL side quest – 1RM: Not sure what my PR is.. I think 355ish? Goal is going to be 370+. I’d still like to hit 400 by the next complete rotation around the sun, which occurs this April. Going from 370 in March to 400 in April seems a lot.. But I also usually feel I have some extra in me when I’ve been doing PR DLs lately. This week: --- Challenge: --- Quest 6: Lat Pulldown / Pull up work Not going to over complicate it… I’ll work them in, but not going to “force myself” to do one or the other. I’ll track whatever I do each week. This week: --- Challenge: --- Quest 7: Press Show progress on Press… If I get a press work out in each week that’ll be a good start. This week: --- Challenge: --- Food Quest: Because of travel and what not I’m not going to go into the weeds on this. Track food when not on travel as best I can.. Make sure getting protein. Next challenge I might do some Macro math for my food tracking. Let's do it!!