Caius

🗓 2020 10 14 [2 rounds of 60:0s with 2 min rest between rounds] Training Time: 34 mins 1. Alt 1-Leg Box Squat > 1.5 RP Squat > Jump Squat 2. Pushaway > Rotational Pushup > Knee Cobra Pushup 3. ALT 1-Leg Heel Touch Squat > Alt Sprinter Lunge > High Plyo Sprinter Lunge 4. Seated Pullup > BW Sliding Pulldown > Inverted Chin Curl 5. Rev Corkscrew > Black Window Knee Slide > Levitation Crunch 6. Angels & Devils

I have iOS 14 and with the update they are alerting users when apps copy from the clipboard or are using the mike/camera. I noticed that the other day and decided I didn’t like it. I’ll still be using the spreadsheet to track my progress though ... and I’ll be catching up to you before too long. 😆 🏃🏻‍♂️ 💨 💨

🗓 2020 10 09 [2 rounds of 60:0s with 2 min rest between rounds] Training Time: 34 mins Alt 1-Leg Box Squat > 1.5 RP Squat > Jump Squat Pushaway > Rotational Pushup > Knee Cobra Pushup ALT 1-Leg Heel Touch Squat > Alt Sprinter Lunge > High Plyo Sprinter Lunge Seated Pullup > BW Sliding Pulldown > Inverted Chin Curl Rev Corkscrew > Black Window Knee Slide > Levitation Crunch Angels & Devils 🗓2020 10 12 [2 rounds of 60:0s with 2 min rest between rounds] Training Time: 34 mins Floor Bridge Curl > Bridge Straight Leg March > Feet Elevated Hip Thrust Knee Decline Pushup > Knee Shoulder Rotation > Tricep Extension Alt Stepup > Alt Rev Lunge > Alt Split Jump Jack Chinup > Bent Knee Inverted Row > Back Widow Ab Halo > Knee Tuck > Twisting Situp Rev Hyper Extension

@artemisprimeI've deleted the Walk to Mordor app because it is copying information from my clipboard for unknown reasons and I'm not ok with that.

It's that time for a weekly update again. Probably not such good news this time around. Training: That's found on my battle log and I've completed the three workouts for the week and got in two of the 3C workouts. ✔️⭐⭐ LUYL: I've basically have given up on this one. I'm sure it was something not aligned with with my goals or what I actually wanted to do. Either way, I think this week I only got in two days. Felt more like a chore than anything else. I guess if it was easy, it wouldn't be a challenge. ❌ Nutrition: Another fail here. Basically a repeat of last week. Looks like Friday started off on the wrong foot and never got back on track. ❌ Part two here is the photographs of the non-planned food. I will add those pictures when I pull out my phone once again. ✔️ Friday 6 Oct: 6 pieces of Snickers bar - bought for a friend and ended up being tempted by them Friday 6 Oct: 1 cream puff - bought by roommate who stated they wouldn't eat it and it was about to go bad Friday 6 Oct: 1 box of ice cream - after lunch snack that I didn't need after having the above Friday 6 Oct: 1 box of ice cream - after dinner snack that I didn't need but wanted after work Wednesday 7 Oct: 1 bag of popcorn - after dinner snack that I probably while having a beer Thursday 8 Oct: 1 bag of popcorn - after dinner snack because dinner wasn't satisfying enough I don't know when this ends. It started on 7 Sep. My first update was 18 Sep and included week 1 and a prep week. The thread is labeled as a 5 week challenge with an end date of 17 Oct. The NF Character page calls these 4-week challenges making 12 Oct a 5 week challenge (4 week activity + 1 week prep). 17 Oct would make it a 6 week challenge (5 week activity + 1 week prep) ... I dunno, probably should have asked about this before now. Also not sure how grading works either, but looking at a few of my updates ... I'm not doing so hot.

🗓2020 10 08 Training Time: 10 mins External Rotation Low 10 RP [2.3 kg] External Rotation High 10 RP [2.3 kg] Low Trap Press 20 RP [2.3 kg] Reverse Fly 20 RP [2.3 kg] Straight Arm Lat Pulldown 20 RP [5.9 kg] Scapular Protraction 20 RP [5.9 kg] MB Lateral 10 RP Ladder Walk [13.6 kg]

🗓2020 10 06 Training Time: 11 mins External Rotation Low 10 RP [2.3 kg] External Rotation High 10 RP [2.3 kg] Low Trap Press 20 RP [2.3 kg] Reverse Fly 20 RP [2.3 kg] Straight Arm Lat Pulldown 20 RP [5.9 kg] Scapular Protraction 20 RP [5.9 kg] MB Lateral 10 RP Ladder Walk [13.6 kg] 🗓2020 10 07 Training Time: 34 mins [2 rounds of 60:0s with 2 min rest between rounds] Floor Bridge Curl > Bridge Straight Leg March > Feet Elevated Hip Thrust Knee Decline Pushup > Knee Shoulder Rotation > Tricep Extension Alt Stepup > Alt Rev Lunge > Alt Split Jump Jack Chinup > Bent Knee Inverted Row > Back Widow Ab Halo > Knee Tuck > Twisting Situp Rev Hyper Extension

🗓 2020 10 05 [1 round of 60:0s ea] Training Time: 18 mins Alt 1-Leg Box Squat > 1.5 RP Squat > Jump Squat Pushaway > Knee Rot Pushup > Knee Cobra Pushup ALT 1-Leg Heel Touch Squat > Alt Sprinter Lunge > High Plyo Sprinter Lunge Seated Pullup > BW Sliding Pulldown > Inverted Chin Curl Rev Corkscrew > Black Window Knee Slide > Levitation Crunch Angels & Devils Note to self: focus on the muscles being worked: angels and devils, 1-leg squat L, heel touch squat focus on form: cobra pushups more RoM on the pulldown

It's that time for a weekly update again. Probably not such good news this time around. Training: That's found on my battle log and I've completed the three workouts for the week and got in one of the 3C workouts. ✔️⭐ LUYL: I've slipped a bit this week. I am counting 2 missed days and not sure which two. The Google note reminder does not show while I am using other apps and since this is more like a chore than something I want to do ... I don't actively want to do it. Maybe next week will be better. ❌ Nutrition: Another fail here. I did not make the shrimp and bean combo. Mostly because you what what happens when you eat beans. But also I did not do the shopping on Sunday and did not have the material to make it. Likewise I tried to substitute salmon for the tuna because I'd rather not eat tuna for ecological reasons. Anyway that can of salmon made the whole dish unpalatable and coupled with the lack of shopping on Sunday ... yup you guessed it ... didn't make it. ❌ Part two here is the photographs of the non-planned food. I will add those pictures when I pull out my phone once again. But really all I had was a bit of parfait after dinner while watching YouTube. ✔️ Monday 28 Sep: 1 package of Blueberry Cheesecake Parfait for dessert Note to self: save these people's sanity and take the picture BEFORE you eat it ... smh 😒

🗓 2020 10 02 [3 sets of 12-15 with 1 minute rest] Training Time: 32 mins 1. Reverse Crunch 60 / 60 / 60s 2A. Pushup [BW] 15 / 13 / 12 RP 2B. DB Squat 13.5 kg 15 / 14 / 14 RP 3A. Band Row 17.7 kg 15 / 15 / 14 RP 3B. DB 1-Leg Deadlift 13.5 kg 12 / 12 / 12 RP

🗓 2020 09 30 Training Time: 36 min [3 sets of 12-15 with 1 minute rest] 1. Band Wood Chop 9.4 kg 15 / 15 / 15 RP 2A. Bridge Curl 12 / 12 / 12 RP 2B. DB Overhead Press 10.0 kg 15 / 14 / 12 RP 3A. DB BSS 7.0 kg 15 / 15 / 13 RP 3B. Band Pulldown 12.7 kg 15 / 15 / 13 RP Note to self: OHP and BSS freeze

🗓 2020 09 28 Ruck March [2.0 kg // 3.87 kph // 25.2 RW] 12.6 km @ 3.28 hr 🗓2020 09 29 Training Time: 11 mins External Rotation Low 10 RP [2.3 kg] External Rotation High 10 RP [2.3 kg] Low Trap Press 20 RP [2.3 kg] Reverse Fly 20 RP [2.3 kg] Straight Arm Lat Pulldown 20 RP [5.9 kg] Scapular Protraction 20 RP [5.9 kg] MB Lateral 10 RP Ladder Walk [13.6 kg]

I wish you the best in making that perfect plan and getting that cardio in for the week. If it's bodyweight exercises, DB Swings, aquarobics, jump rope, etc. it's all good. 👍 My perfect plan is one that I made based on my situation, needs, preferences, desires, and experience. Try something out. What did you like and hate? Make a change. Make it your own. I'm sure you'll get that cardio in this week. 🍻

Thanks! I appreciate the compliment. This turned into a long reply, and I'm sorry about that. Here's my short response: I do what I want when I want. Below is my thought process: I have workout days based on my schedule and if I'm following a 3 or 4 day split routine. I'm currently on a 3-day total body routine, and based on my schedule Monday, Wednesday, Friday are actually good days for me, but sometimes Fridays get crazy and I'm not able to workout. In these cases, Saturday is a good option for me but not always. I'm ok with pushing a workout back a day if needed. Sundays and Thursdays are the only really bad days for me, so my plans will be made around them. Through experience, I know that working out after work is not best for me, so I chose to workout before work. In the past, I used to have a very rigid workout time and it was nice because it was first thing in the morning, but these days I am more flexible with the timing. See, I got really fixated on that workout time and developed an idea that if I didn't workout at that time, then it wasn't effective or I failed. It was toxic and looking back at it regretted the whole situation. I still generally exercise at the same time, 10:00 for example, to give me time to get my coffee in and do a bit of housework. But sometimes I just don't feel like doing it so I will push it back a bit, 10:30 or 12:00 for example, until I can get into the mood and hungry to train. But either way there is always a cutoff time to start a workout, 14:00 would be that time for today, so that I can get it in for day. Even if it's just one set. If I did one set, and after that set I still wasn't in the mood, I'll call it quits for the day and try again the next day. This happens, and I'm ok with that. My body just needed extra time to recover or something. It's fine. Usually though, after the first set, I get into the groove or mood of exercising and can finish the plan. A lot of this second situation comes from my past where I was forced to exercise and give 100% regardless of the weather, time, or feeling. I can't describe it, but if I start exercising my body pushes the negative thoughts about working out away and says, "Right, time to get to work and we have to do this thing." I guess most of this started from a habit formation. I started small doing one thing, then added and evolved what I did over time to what you see in the battle log. I still tweak things as I find that something isn't working for me, but at the end of the day, I'm at a point where I feel bad or dirty if I didn't exercise as most people might feel if they didn't brush their teeth for a day. Dang I type too much. I'm sorry for the novel. 🙇‍♂️

Training Time: 30 min [3 sets of 10-12 reps with 1 minute rest] 🗓 2020 09 28 Reverse Crunch 60 / 60 / 60s 2A. Pushup [BW] 12 / 11 / 10 RP 2B. DB Squat 16.0 kg 12 / 11 / 10 RP 3A. Band Row 19.0 kg 11 / 11 / 10 RP 3B. DB 1-Leg Staggered Hip Hinge 17.5 kg 12 / 11 / 10 RP

That momentum may look like it's in the sunset, but it's actually right beside you and helping you. Always has been. Just compare what you accomplished this week to what you did last week ... or the week before ... or the month before. Can you see the difference? There's your momentum. Sure you got an 8/12 this week. But guess what it wasn't ... a 0/12. Guess what next week can be ... a 9/12. You got this.

Perhaps you can set some qualitative and quantitative standards? Something like choosing 4 exercises (eg: Jumping Jack - Bear Crawl - Kick Through - Skater Jumps) to rotate between in a circuit for 2 rounds and starting with a 30:30s work:rest template (so 4 exercises at 1 min each for a total of 8 mins). And then as you get better, add 5 seconds of work and take away 5 seconds of rest each week until you end up performing each move for 60 seconds with no rest between movements. Maybe Weeks 1 & 2 - do it 3x per week with a day rest between Then maybe Weeks 3 & 4 - do it everyday Just some 2 cents from the peanut gallery. Of course you can choose to do anything that best suits and interests you and these examples may not work for you, but make the goal to do X minutes in the morning 3x a week and progress from there.

Workout B [3 sets of 10-12 with 1 minute rest] 🗓 2020 09 25 Training Time: 34 1. Band Wood Chop 14.1 kg 12 / 12 / 10 RP 2A. Bridge Curl BW 10 / 10 / 10 RP 2B. DB Overhead Press 12.5 kg 12 / 12 / 10 RP 3A. DB BSS 7.5 kg 10 / 10 / 10 RP // [CT BSS w/BW 60s x3] 3B. Band Pulldown 15.4 kg 12 / 11 / 10 Notes to self: Focus on form on 1 Focus on glute tension on 2A CT BSS replaced DB BSS because of current knee pain

I suppose a weekly update is due. Training: That's found on my battle log and I've completed the three workouts for the week and got in two of the 3C workouts. ✔️⭐⭐ LUYL: So, I've made great improvements here. The Google note reminder has done trick to remind me to do it. I think I missed once and did it when I woke up because the reminder came at a time when I was using the phone and it suppresses notification. Still, much better than last week. Definitely no gold star for extra credit because I only did one a day. And this is turning into a chore and not a habit. ✔️ Nutrition: I'm still making the 3 meals twice a week. The shrimp meal became a bit more work intensive with dried beans being used and needing to soak/boil them. For some reason, beans aren't sold in large quantity here on the cheap ... and that's frustrating. The second half of the avocado, I decided to freeze and will see if it holds flavor later today. Part two here is the photographs of the non-planned food. I will add those pictures when I pull out my phone once again. But that cereal seems to lead me down the wrong path each time I have it. Most of the things I have had replaced a meal/snack and although not the greatest choices in the world ... 80% good choices is still a good thing and only 3 are actually above and beyond the plan. ✔️ Friday 18 Sep: 1 slice of cake - was a birthday Saturday 19 Sep: 1 bowl of cereal - ran late to work and used to quickly replace my planned meal Saturday 19 Sep: 500 kcal of nuts - eaten after work as a snack because of hunger instead of my planned snack Saturday 19 Sep: 1 bag of popcorn - moment of weakness I didn't need but wanted ... because of the Ilithidae Tuesday 22 Sep: 1 confectionary - eaten after my lunch because I saw it lying around Thursday 24 Sep: 8 pc chicken nuggets - housemate was going to throw these out and used them as my snack replacement

🗓2020 09 24 Training Time: 9 mins External Rotation Low 10 RP [2.3 kg] External Rotation High 10 Rp [2.3 kg] Low Trap Press 20 RP [2.3 kg] Reverse Fly 20 RP [2.3 kg] Straight Arm Lat Pulldown 20 RP Scapular Protraction 20 RP MB Lateral 10 RP Ladder Walk 13.6 kg

This is a portion of my off-day workout. It usually involves a core workout and a cardio workout which I have chosen to not do on this day and it also includes corrective exercises which I chose to do this day. The exercises listed here are actually part of my upper body warmup, but since it included the exercises I normally do and a few more, I chose to replace those with these.

Yup, I like to film myself to check my form and ensure that I'm working the muscles to do the exercise. I see that I have made compensations in my squats and might need to work on that.

A Discord user? I love Discord. NF has a Discord? That would be pretty cool. Welcome back to NF. And much luck in obtaining your very attainable goals. I look forward to seeing you achieve them.

It's a nice place to visit. Australia is the last continent (excluding Antarctica) for me to visit. Where do you recommend for a visit for an adventuring ranger type like myself? One day, I'll take vacation in the down under ... when the pandemic settles down anyway.

Workout A [4 sets of 8-10 reps with 1 minute rest] 🗓 2020 09 23 Training Time: 39 1. Reverse Crunch 60 / 60 / 60 / 60s 2A. Band Chest Press 14.5 kg 12 / 12 / 9 / 8 RP 2B. DB Squat 17.5 kg 11 / 10 / 10 / 8 RP 3A. Band Seated Row 17.9 kg 10 / 10 / 10 / 10 RP 3B. DB 1-Leg Deadlift 16.0 kg 12 / 11 / 11 / 10 RP Note to self: Pain in L knee and compensation with R in 2B; freeze and correct Focus on trap engagement in 3A