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 CUT it out (Road to Cap part VI)

    Sunday 20 January 2019 Weight Quest: Weight at the end of last challenge 192.2. Challenged starting weight 189.4 Current weight: 186.4 Weekly gain/loss: - 1.4 pounds Cumulative Challenge gain/loss: -3 pounds Training Quests: Quest 1: Lift heavy things a minimum of 3 days per week This week: 4 lifts Challenge: 3.66 lifts / week avg Quest 2: Run minimum of 2 times per week at a minimum of 4 cumulative miles (~6.4km). Maximum of 10 (~16KM) cumulative miles. This week: It appears I only ran once this week….. guess I got busy. 1 run @ 5.12KM.. I did row 5K also though, letting my heel heal a bit. Challenge: Avg = 2 runs @ 8.24K cum distance Run side quest – Flying 5K times: 5K with stroller goal – 21:30; 6:55 / mile; 4:18 / KM This week: 22:38; 7:17 / mile; 4:31 / KM – Keep hitting this exact time… so weird. Ran it in a race with the kiddo in the stroller. We won my open division age group with a stroller so that is always good. (For those that don't speak racing it means I ran with a stroller and beat everyone in my 5 year age window even though they ran without a stroller. Times like that aren’t super fast but will occasionally get you age group victories depending on who is on the course.) Challenge Best: 22:38; 7:17 / mile; 4:31 / KM 5K without stroller goal – 20:59; 6:45 / mile; 4:11 / KM - at least once this challenge I’ll go try to lay down a time. This week: N/A – Did not attempt – Might try to lay down a solo 5K time this week. Challenge Best: 26:55; 8:39 / mile; 5:23 / KM Lift quests: Quest 3 Incline Bench: Finished last time at 190 @ 5, but my form has been garbage. Goal is to be at a solid good form 185 @ 5 This week: 175 @ 5; Form focus --- same as last week Challenge: 175 @ 5 Bench side quest 1: Flat Bench Press Finished last challenge 205 @ 5; Goal to finish at 215 @ 5 This week: 205 @ 5 – one of those weeks where it just felt heavy. I think the way my lifts were programmed had a lot to do with it. Challenge: 210 @ 5 Chest side quest 2: Weighted Dips Challenge: Week 1 (X) Week 2 (X) Week 3 (X) Quest 4: Squat Finished last challenge at a max of 190 @ 5; Goal to finish at 195 @ 5; (Complete 195 @ 5 10 Jan) This week: 185 @ 5; Did 5 sets across work so dropped the weight a bit. Challenge: 195 @ 5 Quest 5: Deadlift Finished last time at 295 @ 5; Plan on starting this challenge at 275 @ 5 with more work sets than I was doing before; Goal is to finish at 305 @ 5 (Complete 305 @ 5 14 Jan) This week: 305 @ 5 Boooooom I really think I'm on a good path to hit the 1RM at ~400 by my birthday in April. That'll be ~11 months into my return to weights seriously and ~8 months into my deadlift journey. We'll see if i get there! Challenge: 305 @ 5 DL side quest: Finished last quest with a 1RM of 325; 1RM Goal of something over 350 is what I’m shooting for. This week: N/A – Did not attempt – As this challenge is only 2 weeks away from complete, it’ll be this week or next that I go for 350+ Challenge: 1RM @ 345 Quest 6: Romanian Deadlift Finished last time with 245 @ 5; Plan on starting at 230 @ 5; Goal is to finish at 250 @ 5 This week: 245 @ 5; Next time I do this lift I’ll try to remember go add a little extra and do 250. Challenge: 245 @ 5 Quest 7: Lat Pulldown Finished with 215 @ 5 last time; Going for any increase on this one. This week: N/A – Packed with people – Pull ups instead.. seems lat pull is as popular as bench press in January. It has been slammed. Challenge: 205 @ 5 Back side quest: Do some amount of pull ups and/or chin ups in workout. And start working in some weighted pullups and/or chin-ups. Challenge: Week 1 (X) Week 2 (X) Week 3 (X) Quest 8: Press finished last challenge at 110 @ 5; Goal is to finish at 120 @ 5 This week: 115 @ 5; Same. Forgot my goal is 120 actually. Given I’m that close I’ll probably give it a shot this week. Challenge: 115 @ 5 Food Quest: When I’m not on travel, I plan on tracking food intake in MFP. Goals: ~2800 calories intake; Averaging ~3200 since September so this is a slight decrease for sure. Min protein: 1 grams * pounds starting weight= ~190 This week: Avg Calories: 2766; Avg Protein 186 Challenge: Avg Calories: 2701 ; Avg protein 201 Fitness brain quest: Goal: Read or watch something that makes me smarter on fitness each week. I’m not going to force myself into doing anything specific here other than improve knowledge. Likely some internet research for sure. This week: ehh I’m not really sure this week. I was quite busy at work and got into some pleasure reading at home again. Have to let that brain have a mix it up day every now and then too. Distractions happen....
  2. Legolas "Cap" Greenleaf

    Cap CUT it out (Road to Cap part VI)

    On this episode of the Road to Cap… Captain America gets cut!! Cut... it..out... no? anyone? OK.. yeah.. maybe not. But! I am going to be doing a bit of a shred challenge with some people. This is a bit counter to all of my “weight gain” quests I’ve been doing, but I figure it doesn’t hurt to mix it up. Spring run season is coming up and I have a few small races scheduled soooo... it all works out. I actually started a bit early, on 26 December… Because apparently I’m just such a fine guy over the holidays. Weight Quest: Weight at the end of last challenge 192.2. Current weight 189.4 Only tracking from an awareness perspective. Basically, if I drop weight too quickly I’m going to adjust so I don’t start cannibalizing muscle. Ideally I don’t drop a ton of weight this challenge because I’m able to continue to add a little bit of muscle, but we’ll see. Main measurement is going to be the “mirror test”… Do notice changes over time or not? My work peeps and I are also going to go get BodPod measurements… just because we have access for free. That’ll be interesting to see what that shows. http://science.dodlive.mil/2014/05/09/the-bod-pod/ Training Quests: Quest 1: Lift heavy things a minimum of 3 days per week Quest 2: Run minimum of 2 times per week at a minimum of 4 cumulative miles (~6.4km). Maximum of 10 (~16KM) cumulative miles. I’d like to try to hit 3 times a week more often than not. Lift quests: Plan on mixing up the # of sets in some of my lifts. This, combined with diet changes, will lead to unknown results here. Bottom line, main goal is clean form and some type of improvement over the challenge. Going to set some goals anyway, as I find they keep me motivated. Quest 3 Incline Bench: Finished last time at 190 @ 5, but my form has been garbage. Goal is to be at a solid good form 185 @ 5 Bench side quest 1: Flat Bench Press Finished last challenge 205 @ 5; Goal to finish at 215 @ 5… some day I’ll get to that solid 225 number Chest side quest 2: Weighted Dips (Yeah it isn’t bench… whatever) I’ve been working in weighted dips instead of decline bench. Going to focus on increasing the weight here. No goal other than to do it. Quest 4: Squat Finished last challenge at a max of 190 @ 5; Goal to finish at 195 @ 5; Yeah… small increase, but I’m not sure how solid that 190 @ 5 form was and I plan on doing more work sets here. Quest 5: Deadlift Finished last time at 295 @ 5; Plan on starting this challenge at 275 @ 5 with more work sets than I was doing before; Goal is to finish at 305 @ 5 DL side quest: Finished last quest with a 1RM of 325; 1RM Goal of something over 350 is what I’m shooting for. Quest 6: Romanian Deadlift Finished last time with 245 @ 5; Plan on starting at 230 @ 5; Goal is to finish at 250 @ 5 with more work set work here (when I do this lift) also Quest 7: Lat Pulldown Finished with 215 @ 5 last time; Going for any increase on this one. Back side quest: Do some amount of pull ups and/or chin ups in workout. And start working in some weighted pullups and/or chin-ups. Quest 8: Press finished last challenge at 110 @ 5; Goal is to finish at 120 @ 5 Food Quest: When I’m not on travel, I plan on tracking food intake in MFP. Goals: ~2800 calories intake; Averaging ~3200 since September so this is a slight decrease for sure. Min protein: 1 grams * pounds starting weight= ~190 Fitness brain quest: Goal: Read or watch something that makes me smarter on fitness each week. I’m not going to force myself into doing anything specific here other than improve knowledge. Likely some internet research for sure.