KungFuTuba

That tablecloth looks like it's gonna be great! As for the game: I would come get it today, but there's the small matter of the 1800 mi. round trip. =P I'll be in town for a wedding the weekend of 4 October...or I could just send you a Flat Rate box if it's really in the way. I know how it can get when you're cleaning and there's that one thing you don't have a place for!

That looks amazing! You are awesome incarnate.

This challenge rules! I laughed out loud at "Don't Eat Like An Asshole;" I'm totally posting that on my cupboard! Also, please tell me the very first thing you do every day when you wake up is scream "Still Alive!" That would be pure, unadulterated win.

Hi there! This challenge sounds so awesome, i just have to subscribe. Looks like you're already doing awesome. Keep it up!

Hurray for active stretching with Yoga!! I love both these circuits; great full body inclusion. If you're ready for a step up I would love to see you do the circuit three times with a medium or long sprint (200-400m, longer run for fewer exercises) between each set. Minimize rest throughout (keep your HR up) and keep track of how long the total workout takes you; strive to do it faster each time. This kind of extended, full-body "sprint" will send your VO2 max (which will help your long runs) and your metabolism through the roof; two birds with one stone. No more than 2-3 times a week and save the other days for more specific workouts; definitely a run, at least. There isn't much back or bicep work in those circuits so they won't interfere with your pull-up program. Looks like you're eating much better too! =) =) Don't forget to re-hydrate and refuel immediately after every workout in addition to your regular meals. Keep up the strong work!

Awesome Challenge; well thought out and accounts for the serious change in situation. I'm a big fan of Maj. Armstrong's pullup regimen, but it's really conceived for people that can already do a handful of reps in a max set. Take a look at the program at twentypullups.com; I think it is a MUCH better fit for your current skill level. Do that once (8 weeks, maybe even add in the morning pushups), then move on to the Armstrong program. When you get to Boot Camp you'll be doing more pull ups than your Drill Instructors, guaranteed. Keep up the good work!

DEBRIEF OBJECTIVE STATUS 1.) ACHIEVE ALL GOALS FOR WEEK ONE - Grade B: Workouts complete, excerpt progress satifactory, DNF Pro Ed Chp 1 +1 STR +1 STA +0 INT 2.) ACHIEVE PERFORMANCE-LEVEL FAMILIARITY WITH ALL EXCERPTS; COMPLETE THREE CHAPTERs - Grade C-: DNF Pro Ed, extensive excerpt progress, but some skills (high range) were are still incomplete. +1 DEX 3.) ALL FOOD WILL BE PREPARED AT HOME WHENEVER POSSIBLE - Grade B+: Good food intake, foiund some very acceptable substitutions for adverse situations. More rice, less bread. +1 CON MISSION COMPLETE I haven't posted for a while, but I kept working! My schedule at work got horrendous with a bare minimum of available internet connection, so I used the minutes I had to send support rather than double-log workouts no one is reading. =P I only allotted 5 points since I picked this one up late. Definitely failed to earn one; I absolutely fell of the Pro Ed wagon. I'll make that a focus for the next Challenge. My Training regimen got highjacked by a new workout group with much more sprinting, speed and agility than I wanted to work on, but I'll roll with it. Evolution complete, and on to the next...

Excellent work...you are well on your way!

Injuries are tough. Keep doing what you can; anything to keep the ball rolling even a little bit. The rule of thumb I've been taught for sprains and strains is keep track of how lond it takes to feel better, then give it half that much time more before you start stressing the joint/muscle again. And, of course RICE-HA applies as well. Good Luck!

^^ Ditto! It's only a failure if you don't keep on keeping on. Keeping the mental momentum going with little successes is incredibly powerful. Even a little success is still success, and it's already adding up to a better you than when you started. Don't stop now! Just let the pace settle into something a little more comfortable until you're ready for your next big push.

Good luck dealing with your troubles. Keep on truckin and we'll see you on the other side!

Keep fighting Lost One! The Marines need more people like you! Don't think of this as a step back, think of it as a respite; a little physical R&R before you get back in the fight. Help your Dad with the chores. Do a little more long cardio. DON'T WORRY ABOUT YOUR WEIGHT! If you are fitting into size 8 jeans your body is just fine. Haters always gonna hate. Smile and nod and let their BS go in one ear and out the other. You just keep working - and for god's sake KEEP EATING - and you can make it through. You ARE a beast! Go beast-mode mentally just like you always do physically. Think of this as a mission in the field gone FUBAR. Don't allow yourself any option but forward. Times like these survival is the only success that matters. It will probably suck and it may not be over quickly...but when you're done you will be more powerful than you could have ever imagined!

WEEK 1, DAY 6-7 HOLIDAY ROUTINE Tuba Practice - Fundamentals (1hr each day), more Berlioz added to list, exercises begin WEEKLY REVIEW PRIMARY TASK - Complete all prescribed training - GRADE: B (workouts complete, satisfactory excerpt progress, DNF Pro-Ed Chapter 1) AUX. TASK 1 - Prepare food at home - GRADE: C (7/10 meals) AUX. TASK 2 - Brace, ice and medicate knee for every workout - GRADE B (4/5 workouts) AUX. TASK 3 - Sleep 6-7 hours per night - GRADE: A (7/7 nights) I decided to ditch the last workout this week, on account of feeling considerably run-down and a new workout regimen cropping up with some guys at work. Lots of active rest (walks/swimming with the fam, a couple hours mowing lawns, some low-level workouts with the CO), a little bonus water and food within the diet and I was ready for Monday with a vengeance! I like to compose my own set of exercises to help deal with all the most difficult passages in my excerpt projects, so I started doing that on Saturday. WEEK 2, DAY 1 FRAGMENTARY ORDER SITUATION - A new workout regimen will be added to your schedule, to be executed at 0600 M-F. This workout will take the place of the previously assigned workout for the day, if similar. 0645 - Warm Up/2 Rounds for Completion: STATION 1: Superset-10 Push Press (#45)-10 Overhead Lunge (#60)-10 1-Arm KB Snatch and Press-10 Overhead Lunge, STATION 2: 15 Large Tire Flips, STATION 3: 25yd Car Push 1300 - Tuba Practice - Fundamentals, range extensions, Berlioz Fun workout yesterday, put together by a group at work. Finally played the high Ab in Le Corsaire today! Not well, but it was there. I was starting to wonder...but there it was. Poor planning on my part led to eating restaurant food for breakfast and lunch. Acceptable substitutes, all things considered, but not nearly as good as what I would've made myself. No Pro-Ed study, either. WEEK 2, DAY 2 0645 - Warm Up/Prone-to-Standing Suicides (20/40/60yds), Dumbbell run (120yds, 30# per hand), Buddy-Up Suicides (Bear Crawl Drag 20yds, Standing Buddy Drag 40yds, Fireman's Carry 60yds) Awesome workout today! Ate great too, but didn't do anything else I was supposed to; no individual practice time and no studying. MUST. DO. BETTER.

Your weather sounds amazing! It's typically 80+ here (27+ in Celsius) by 7am, with matching humidity. Great motivation to get workouts in early. Your routines look brutal; keep knocking them out!

Your weather sounds amazing! It's typically 80+ here (27+ in Celsius) by 7am, with matching humidity. Great motivation to get workouts in early. Your routines look brutal; keep knocking them out!

WINNING!! Keep on killin' it! And don't be afraid of rice; it's good for you! Plenty of cultures eat it at every meal and don't have any problems. Besides, if you legitimately felt better afterwards it was probably not so much a "cheat" as "exactly what you needed." =)

There's an excellent, fully progressive program at twentypullups.com. All you need iis a pullup bar. I've had a lot of success with it in the past, both with myself and training friends. Totally free and no sign up necessary. Just download the free PDF and hang it next to your bar!

Holy cow, you are AWESOME! You already work out more than some Marines, I bet. I would like to say - for what it's worth, coming from the new guy - that you don't seem to be eating and sleeping anywhere near enough. The two days of eating you have posted sound more like what you should be eating PER MEAL, with the Lara Bars for post workout! Did you really do 25 working weight sets, Angie and a bike ride on 1000-ish calories for the day? 5 hours at the gym and 8 miles walked on 1500, and only one hour of sleep?!? That is supremely amazing...but really unhealthy! I promise you Marines don't work out like that. Even Dwayne Johnson only spends a couple hours at the gym per day. You already know you're not sleeping enough, And I don't know what your portion sizes are, but unless you're eating Godzilla-sized wraps and salads you're effectively eating almost as little as you're sleeping. Do what you can to consult a dietitian (or, failing that, do a bit of online homework...maybe even here at NF) about what you should be eating and how much. Drink lots of water with your meals. And DON'T FORGET TO SLEEP!! Remember: it's *not* working out that makes you stronger; the workout actually breaks your body down. It's your body's process of rebuilding and recovery that results in the gains, and it can't do that unless it is properly fed, rested and hydrated. Seriously. You can *totally* negate all your righteously hard work without appropriate amounts of quality fuel, water and rest. Subbed to support your fantastic quest to become one of Uncle Sam's Misguided Children! Good Luck! =D

I love your goals! Sometimes the hardest part of the fight is just getting back into it! Keep attacking those language skills! I used to study German in college and just picked up a Rosetta Stone set to try to learn again. Do you have a pull up program you are working on?

Heck yes man! I hate jumping rope, but everyone says i should start. I think I'll go get a rope today and give it a whirl. Hopefully I won't fall over! =P

Don't let the hectic schedule frustrate you! Doing what you can, when you can keeps the motivational momentum going. Then when you actually have a decent period to you work you'll be ready...and all the more appreciative!

Wow, new house; that sounds legitimately awesome! I hope it all works out. Is moving cleanup why you've been you've been posting pics of stuff I didn't realize I'd lost? =P PS: That gif renewed my faith in humanity. Thanks Chairbrokey!

WEEK 1, DAY 5 0530 - LST Run, 10 Minutes (sneakers) 0800 - Tuba Fundamentals 1230 - ProEd Ch 1 Test failed 2100 - Warm Up/BW Calisthenics 20 minutes/LST Run, 10 Minutes (boots) Morning Cardio felt great, which is saying a lot for an anti-runner like me. =) The rest of the day really got away from me. I didn't get any excerpt practice in. I was able to squeeze an attempt at completing Chapter 1 in between commitments, but then didn't work out until way too late. I kept the calisthenics high intensity, using a card deck of exercises to keep it a bit more random. The run in boots felt horrible...but that's what soldiers do, right? I am doing all my Crossfit workouts in trousers and boots, by the way; I don't think I'd mentioned that before. One more day and workouts are done for the week!

WEEK 1, DAY 4 0600 - Warm Up/STRENGH: 5 sets Front Squat x5/As Many Rounds As Possible (AMRAP) in 10 minutes: 5x Pull ups, 7x push ups, 9x Front Squats (45#) 1200 - Tuba: fundamentals, range extension, Symphony Fantastique review 1730 - ProEd Chapter 1 test review This was a long, empty day; it made for great study and practice progress! I have never gotten the hang of Front Squats, so I started with the bar and did a few bonus sets to get up to 95#. My technique was definitely the limiting factor, especially my wrist flexibility. The AMRAP workout went about as expected. Pull ups have always been a bit of a weakness, but still I managed 7 sets. I got started a little late because I played "a little" Puzzles and Dragons instead getting out of bed. Probably shouldn't do that anymore... =P I'm realizing now what a tremendous pain the Berlioz excerpts are going to be, mainly because I'm a perfect 4th short in the high range department. With an Ab in Le Corsaire and the possibility of a Bb in Fantastique, I decided to add range extension to my practice regimen. Are there any serious tuba players out there that have had similar problems slotting that Ab on a YFB 822?

WEEK 1, DAY 3 0500 – LST Run, 12 minutes 1000 – Tuba Fundamentals 1130 – ProEd Study First day back at work…and a came up short. It was ridiculously hot today, and after working outdoors in the morning, 3 hours on an old hot box of a bus and mowing the lawn at 3pm my body really started feeling like training in my overheated garage wasn’t the best plan. My routine only calls for 5 workouts a week, so I’ll push this week back a day and pick it up from there.