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Hello Rangers! I come from the land of assassins, searching for a wider range of technique to accomplish my goals. Last challenge I ended up with a decent body-weight routine, a lot less sugar in my system, and a healthy new attitude about higher education. It's been a lazy two weeks between challenges, so today I'm gonna jump-start my healthy attitude and get the engine purring like a kitten. ______________________________________________________________________________________ Goal 1: Eat Better Last challenge, my weakest goal was to transition to Paleo. A lot of that weakness came from a combination of being busy and not buying my own food. Most of this challenge will be during my summer break, and if I get a certain callback from a certain Pizza Hut today, then I'll be able to start buying my own food again. Either way, here's my plan: -Eat within an hour of waking, and eat total daily calories within 9 hours (via LeanGains) -Eat protein with every meal -Eat veggies and/or fruits with every meal -No more than 1 serving of other carbs a day (preferably potatoes or rice, preferably no servings) Goal 2: Strength Training This was my strongest goal (heh) last challenge. Very few things can get in the way of my strength training. I mean really, it only takes 30 minutes of awesome sexy hard work every other day. I signed up for a barbell class at my college, and that starts on the 26th or so. -Maintain strength training schedule -Continue to beat bodyweight PRs -When school starts, Focus on form rather than PRs Goal 3: Regulate Sleep Regardless of whether I exercise or not, I have always had insomnia. It's been a lot better than it used to be, but I haven't been watching it lately and I ended up nocturnal, oh no. I might have a job very, very soon and school is a month away, so I want to make sure I'm on the right track when it all goes down. -Go to bed from 10pm - 3am -Wake up from 6:30am - 11:30am -The closer it is to school, the earlier I need to go to bed/wake up. Goal 4: Do nice things for the girl that I'm into I was trying to figure out what to do for the "life-bettering" goal, and since I might have a job and school is starting soon, I figured it would be best to keep it kind of low-key. The girl I've had a crush on for a pretty long time has shown a lot of interest in me lately, and I want to show her appreciation and encouragement. Man, she's been really adorable lately. -Finish the bracelet I started making for her a while ago -Plan and execute a second "good deed" during the challenge -Casually compliment her once a week (we see each other once about every 1-2 weeks) ______________________________________________________________________________ Generally, my main focus is eating better, because it requires the most daily attention. I like to keep my goals on the general side, because I find it easier to get back on track if I falter. Specific goals make me put too much pressure on myself and I end up flaking. On a side note, my one-year anniversary for a healthy lifestyle is during this challenge! I haven't gotten as far as a lot of popular success stories (lost about 45lb, learned a great deal about healthy eating, and gained a decent amount of physical skill), but I enjoy my slow and steady pace. I feel like it's more ingrained into me and very likely to last. I didn't make it a goal or anything, but when school starts I'll be cycling about 35 miles a week. I'll also try to do more geocaching during the break so I can be comfy on that unforgiving bicycle seat. If I do well in the cardio dept., I'll probably give myself a couple of extra credit points like last time (I won't go over the maximum, of course).

I'm taking the plunge and buying myself a set of Olympic plates and a bar. I'm buying the plates through my local crossfit box but they don't sell the bars. Now I'm trying to understand why there is such variation in the price of the Oly bars? A couple questions: 1. Is it worth paying double for a bar to get one with needle bearings instead of bushing? (I've only been lifting for 6 weeks) 2. Any ideas why these bars: http://www.cyber-market.com.au/olympic-bars-c-45_74.html are so much cheaper than these bars: http://www.muscledriverau.com.au/Pendlay-Nexgen-Bushing-Bars_c_8.html or these bars: http://www.rogueaustralia.com/bars/ I've read up a little and can understand the difference in cost between bushing and bearing bars but I don't see why the Cyberfit are so much cheaper than the others. Is this an indication of a great deal or poor quality? I have their power rack which is very good quality and I'm very pleased with. Thanks Dominic

My gym does not have a squat rack but has a smith machine which I dont wana use. What alternatives do I have? Since I started following the Nerd Fitness Barbell Battalion Guide which emphasis on barbell squats, idk what to do? Thanks.

Looking to get a power rack for the home gym. Mainly for squats, bench press and overhead press. Looking at the Marcy PM-3800, but seems like most elitist mucleheads poo-poo it as consumer grade garbage. I think it would be fine for me as I'll never put more than 3-400lbs on it. It also has the benefit of dip bars, pull-up bars, and included bench. Can be had online for $390 no shipping or tax. Can I do better for $400 or less delivered? Thanks!

Hey guys! I've been doing a free-weights lifting routine for almost three weeks now, and the only thing I'm struggling with are deadlifts. I have good form with presses, squats, and rows, but I go to do a deadlift and am totally lost! Our gym requires the use of bumper plates with the barbell when doing deadlifts, but with the bumper plates on (they are 45 pounds each) there is NO way I can lift it. There is a rack of smaller, what I'm calling barbells, but am not really sure if that's what they are....they're like half the length of an olympic barbell, and essentially look like stretched out dumbbells. They come from 20lbs - 60lbs, in 5lb increments. I use these for my shoulder presses and bent-over rows and they work great. I've used them twice for deadlifts...Once doing 'regular' DLs, with what was probably horrible form, and once, just the other day, doing straight-leg DLs. The problem with these is that they are so little I can't place them on the ground after each rep without rounding my back. Also, I had no idea where to start weight-wise, so I used a 35 (what I used for my shoulder presses) and felt pathetic. I didn't really feel the burn at the time, they seemed way too easy, and I hear that DL weights should be really high (not starting out, of course, but should it be that LOW starting out?) My hamstrings are screaming after the straight-legs, so I guess it did something. My question is, are these the right kind of bars I should use to deadlift? Is my weight too low? Should I be putting the bar on the floor after each rep, or can I hold it above the ground a few inches and hold for a few seconds before standing up again? I want to incorporate deadlifts more than anything right now, but want to be sure that I'm using the right equipment and the right weight. I'll have to study up on technique and have my lifting partner check me out next time I do it! Thanks in advance Oh, and if this makes a difference, I'm female, 22, 5'2", and 170lbs.