Jump to content

Search the Community

Showing results for tags 'calisthenics'.

  • Search By Tags

    Type tags separated by commas.
  • Search By Author

Content Type


Forums

  • WELCOME
    • Welcome to the Rebellion!
    • Rebel Introductions and the Respawn Point
  • REBELLION HEADQUARTERS
    • Rebel Army Base Camp
    • Daily Battle Logs and Epic Quests
    • Rebellion Meet Ups
  • 5 WEEK CHALLENGES
    • Current Challenge - Dec 5 to Dec 25th - 3 Week Holiday Mini Challenge
    • Previous Challenge: October 24 to November 27
    • Adventure Parties and PVP Challenges
    • Previous Challenges
  • FITNESS AND NUTRITION
    • Nutrition
    • General Fitness
    • Running, Swimming, Biking, Walking, Hiking
    • Strength Training!
    • Yoga & Martial Arts
  • NerdFitness.com
    • NerdFitness Suggestions
    • Archives

Categories

  • Getting Started
    • Setting Up Your Character
    • FAQs
  • 4 Week Challenges
    • Challenge Instructions and FAQ
  • Member of the Month
    • 2017

Find results in...

Find results that contain...


Date Created

  • Start

    End


Last Updated

  • Start

    End


Filter by number of...

Joined

  • Start

    End


Group


Location


Class

  1. Okay, so, uh. First off: Happy Holidays y'all! Whatever it is you celebrate this time of year, I hope it rocks socks. Y'all probably noticed I disappeared from the forums for a while. Kind of related to the heart thing, but not on account of anything that actually happened. Kind of got in my head about it for a while, and the last month's been a pretty transitionary period with return to the office and new school and... just a lot. With everything going on I found myself just rolling with it; I didn't make a conscious decision to step away, but it happened anyway. OTOH, I got stress-tested. (it was stressful! But I passed! Cardiologist isn't worried about me and I'm due for another appointment in April). I've had to return to the office, where I found that I can really neatly do all the things I struggled to do at home in terms of writing and napping and meditating. All that time spent out there, however, has made balancing all the disparate elements of my training a little hairy. That's not anything new. It's been a lot, really. And taking care of all that caused me to neglect the forums here instead. I don't think that's fair of me to have done, but I also think it's arrogant of me to assume that I'm really that necessary to the goings-on around here. Either way, done is done. I'm back. I'll try not to drift again. As far as goals go, a lot of it is down to schedule and time-management. Stuff I tried to work on but didn't stick. I'm paying a price for that now. I'm also trying to figure out what effective balance looks like, mostly because I don't want to fall into that martial artist's trap where I live to train and neglect everything else that needs to be done. So, in the spirit of the holidays, just gonna take it easy and make a goal of getting down to bed by midnight. That's it. That's my one goal. I'm not saying that everything else will manage itself necessarily, but I feel like the earlier I get to bed, the more time I have, and the more time I have, the more opportunities I can take to get done what I want to. It's also the one thing that's really challenging me right now. Like I said, the office structure takes all the challenge out of the other stuff. It presents its own challenges in turn, but an early-to-bed, early-to-rise challenge probably will do more to address that than anything else. And if it won't, well, the only I know to find that out is to try. I'll be around to y'all as I can. Wish you well.
  2. Greetings, and welcome to all! I’m a married parent of 4 kids aged 0-8. I’m ultimately an adventurer at heart, though I train similar to a lot of Rangers (and I’m something of a Druid Paladin which is also something of an equivalent to a Ranger). I love hiking, exploring, traveling, and other fun things with the family. Since shortly before joining Nerdfitness, my physical training is typically built around injury rehabilitation (which happens a bit more often due to autoimmune arthritis) and training to be able to travel, explore, and play with my family. I have a pretty effective Disney World training system, and try to ensure that at any point I’m strong enough to carry my whole family somewhere. That has become more difficult as the years go on but I can still do it for the most part. I am also an enthusiastic suburban homesteader bent on establishing an orchard and vegetable garden, so things can get pretty out-doorsy depending on my goals. My needs mean I do a variety of types of training, and my earliest two physical training goals were “run fast” and “be able to competitively play any sport I come across.” I prefer to avoid gyms and do a lot of body weight training. At the beginning of the year, we welcomed baby 4 into the family, my cat was diagnosed with feline dementia a few months ago, we adopted a kitten (our third cat and Rex’s first), and we have returned to school. At the beginning of this year, we started shopping for an existing business with a professional kitchen to give a physical location to our small bakery. I’m not at liberty to discuss much more at this time, only to say it’s a thing that we are working hard on and I expect this challenge to bring several major changes to our lives. The fruit trees and bushes are all doing well, minus the Methly Plum tree which is alive but a deer broke the largest, tallest branch AGAIN and that part is dead. The rest of the branches are healing well. Last challenge we had our first fig, which was awesome. I’ve never had a raw dig before and as Bo Peep almost immediately ate said fig, nothing has changed. Deer chomped my kumquat tree, , my serranos, and my Carolina Reapers a couple of challenges ago but they appear to have regretted that and haven’t bothered anything on my front porch since. I have 2 serranos, my all-time favorite peppers, ready to pick. I am losing hope on the Carolina Reapers; the plant seems to be ok but no fruit . We have several wild pumpkin plants growing including one enormous one that started under our deck and has grown around the stairs. No pumpkins and sadly, I don’t think we have any female flowers. My dreams of a fall homestead surrounded by a bountiful crop of squash will likely need to wait at least another year, though if I possibly can I’ll make it happen this year. The other fruit trees in the back are going fairly well. The Rainier’s replacement will arrive the week of September 19th and I am looking forward to that. Our next door neighbors said they’re looking to get a peach tree, too. Yes, yes, come to the Dark Side (we have orchards!). Their Apple tree is doing well too, and apparently it lost all its leaves last month. The vegetable garden is basically dead. I have only myself to blame. The weeds got totally out of control and choked out pretty much everything. I have some surviving tomatoes and that’s it. The berries are all doing well and provides a decent harvest this year, enough to reasonably blunt out fruit bill. I think we’re going to torpedo the veggie gardens after this season and try again when we can get the cinder blocks and seal off the bottom; the weeds have been atrocious and I don’t think I ever really blocked the root systems underneath them. I want a veggie garden but what we’re doing isn’t working well without a larger amount of maintenance than we’ll be able to provide with society being restarted. Jessie wants to move the whole thing to the deck, which requires more care as far as watering and soil quality go but is virtually weed free. Part of the problem this year has really been mosquitoes. They don’t touch me but they persecute the rest of the family and le bébé is not fully vaccinated against stuff and the love him so I can’t even really wear him in the harness for anything less than actively mowing the lawn. Which, I might add, has looked more like a field or jungle. Between those, the wasps I finally got rid of, and the vicious dogs living behind us, we haven’t really been able to use our back yard this year and that makes me sad. There IS and update I can share, though. The people with those dogs sold their house and they’re moving. They had an open house Sunday and received a pending contract almost immediately. This brings a great relief to me and basically all the neighbors. For those who don’t know, we were warned about the dogs when we moved in. Then one of them came over the fence and attacked my dog out of the blue, and my precious Mama Dog lost half her ear. Turns out that the pair of dogs 1. Gets out regularly and 2. Attacks other animals, children, and even adults. 3. The owners take zero responsibility and gaslight people about it. These are the only neighbors here I don’t like, because they’re an actual danger. I am relieved they’re gone, because it means soon I’ll be able to remove the rabbit fencing I’ve kept at the very back to keep our dogs and kids several feet away from that back fence. I’ll have the freedom to establish a real garden at the back, since my attempts to grow an espaliered tree hedge have largely failed. We do have a thriving Crapemyrtle and blackberries along the back and I look forward to basically making those and the lilac bush a full hedge without the threat of a dog attack. Healthwise, we’ve been living the keto lifestyle for a little over 6 months, and we’ve found it to be incredibly easy to stick to 99% of the time, meaning we’re seeing more success and I’m burning less willpower on food-related stuff. I am past my arbitrary goal weight, and I’m focusing hard now on maintaining around this weight while achieving my goal composition. The last time I was this weight was before I met Jessie and when I was in my student teaching (yeah, before the wrestling coach gig!) That is, one of the best shapes of my life. I want to be lean and strong, not skinny and weak. (Tried that and hated it). I fell off the wagon a bit when it comes to strength workouts. I do push-ups in people’s name as a form of prayer and last challenge saw a lot of sickness and worry, so it sort of took over everything else. I would like to get back into doing squats and deadlifts at the YMCA gym but I think it’s going to take getting the house and routine into order. I have, quite frankly, been struggling with the return to school. Jessie works really long hours, the kids have their school and activities, and I have my job as well as the responsibility to clean and organize everything possible at home. We’re not yet at something sustainable. Further, therapy has been generally going well but I still have been snapping and yelling at people, and that has to end. It isn’t healthy for anyone, including me, and I need to practice healthier ways of expressing myself. So that is a new challenge goal. Feel emotions, and express them in appropriate ways at appropriate times. Goals: 1. Sleep. As best as possible. I’m a nonfunctional mess without sleep and can sacrifice it for a few days ok but then I have to make it a super high priority to regain it. This is critical to managing my emotions as well. 2. Basic calisthenics routine at the least. Preferably with 1-2 big weights sessions at the gym, and I’d like to find home alternatives to the barbell squats and deadlifts. Woody is practicing and building his upper body strength for a ballet lift in his winter duet. The older boys are both in cross country. The oldest 3 are taking dance classes and Rex is back in gymnastics. Jessie and I proposed working out remotely with Marinara since his girlfriend takes zero initiative and doesn’t give him the boost he needs to do it. So we might start that as well. 3. Take one concrete step forward per day- at least one tangible, visible thing to make life better. This ranges from things as small as “dig out the replacement toaster” to as big as “reorganize the playroom.” I don’t have to complete the bigger ones as long as I make progress. 4. Take one concrete step forward per day career-wise. I need my job but I’m not satisfied in it and otherwise need a change. I need to hone/adapt skills and look for other opportunities. -> Currently, this involves working towards dramatically expanding a part-time business into a full-time business, which would have Jessie running that business full-time and likely have me also working it full time within the next few years. I’ve also continued to interview elsewhere to help give us options. I really want the business to work though. 5. I need to retake the yard and the garden. It’s been overgrown for too long and I want it back. 6. Therapy. I have a new diagnoses and new medication that have been, it feels, pretty life changing. I finished intensive therapy that was also insanely helpful prior to that and I am continuing with less frequent sessions. My goal is to better learn how to manage ADHD and how to be a more connected, present, and supportive husband and father. I think I have been progressing well. I feel healthy. I am excited about how this has gone. I am working on anger management and taking a page from the book of Mr. Fred Rogers. I had no idea that he struggled with a strong and volatile temper. He never wanted to be remembered as a saint because he didn’t want his example to be unachievable but I do think he is probably the best person who ever lived a full life. I will be looking to him as an example and we’ve decided to introduce the show as a regular part of our kids’ lives. Gods know it’s as helpful to me as it is to them. The kids love D&D and making movies. Woody destroyed my workstation this weekend and built an art and stop-action animation studio. He and Rex made a short film AND layered voiceover so I’m super proud of him. I am excited for this challenge and what life has to offer next.
  3. I can't believe after playing hundreds of hours of Skyrim I have never done a Skyrim themed challenge. Time to rectify this oversight. As the Dragonborn gets ready to complete the main questline, it is necessary to pass by Tsun, the Nordic God of Trials Against Adversity who tests all who wish to enter the Hall of Valor. Before that trial of combat, Tsun asks by what right the applicant seeks entrance. If you have done all of the other questlines you can choose a number of rights: Right of Birth: I am Dragonborn Right of Glory: Leader of the companions of Jorrvaskr as Harbinger Right of Cleverness: Head of the College of Winterhold as Archmage Right of Blood: Leader of the Dark Brotherhood, the Tamriel Assassins Guild as Listener of the Night Mother Right of Plunder: Thieves Guild Guild Leader and Nightingale of Nocturnal For this challenge I am going to work on each of these questlines so that I can claim the right to challenge Tsun when I reach Sovngarde to enter the Hall of Valor Right of Birth: This is the main quest so this is going to be about the most important aspect of fitness - food. I have learned to make a bunch of different foods but still end up making the same few things over and over. Goal for this challenge is to make at least 20 different dishes over the course of the challenge. Right of Glory: This is the Skyrim equivalent of the warriors guild so this will be the strength component of my workouts. While I don't do much in terms of weighted work, I do a lot of bodyweight strength work which, through the right use of leverage, can be just as good for building strength and packing on the muscle. I am aiming for at least 3 strength workouts per week, split between push, pull and leg. I will try and get more in, but 3 is the minimum Right of Cleverness: This is the Skyrim equivalent of the Wizard's guild and will be for intellectual pursuits. For this challenge that means reading at least one book and learning at least one new ukulele skill as part of a new song (could be a new chord progression, a new strumming pattern or a new picking pattern). Right of Blood: This is the assassin questline but since I already have my calisthenics through the Companions questline, this is going to be flexibility/mobility work. I have not put much work into flexibility in the past because I didn't believe I would get anything out of it. I am going to experiment in 2021 and see if sticking to it long term can lead to actual progress in flexibility. I have paid for a couple of flexibility programs (GMB and MyFlex) and I plan to put those to use. Goal is at least 3 sessions/week Right of Plunder: This is the thieves guild questline, which mostly involves running around to all of the towns in Skyrim and doing sneaky jobs there. Travel is one of the biggest parts of this so this is going to be my running component. I have decided that I need to supplement my strength workouts with some cardio to get my blood pumping and heart rate up. I plan to run on the treadmill for about 30 minutes and/or 5k after each strength workout Alright, let's go!
  4. The ThenMorbidly obese, full-time nerd, soft creative artist type with a penchant for food and videogames. Little to no relationship with exercise until I had a health scare senior year of college, weighed in at 333 pounds and told me to consider surgery. Joined a gym, but didn't get around learning to eat properly until maybe two years later, when I started keto. Keto taught me to log and track, lost much weight, began some barbell 5x5 work and fuckarounditis at a local gym.The NowFormerly obese, part-time (ok still more or less full time) nerd, slightly hardened creative artist type with a penchant for food and not enough time for videogames. As I lost the weight, I became enthralled by what my body could do, learned to love exercise in various forms. Did some starting strength, did a bulk on ice cream fitness, did some calisthenics. Currently at a happy medium with calisthenics twice a week and barbell training twice a week with at least one active rest day in between somewhere.GoalsStay lean, see if I can reach a normal BMI without crash dieting and still kicking butt in the gym. Picking up the running I put down when winter started, by years end I want to run the 16.5 miles from my house down to Pike Place Market. Working on muscle ups and levers, maybe get a floor L sit this year? Basically stay active, enjoy life, don't settle, blah blah. Anyway, What follows next, will likely be a play by play of the last days training or nonsense, as often as I can provide it. Maybe the occasional food porn. Start!
  5. After years in the wilderness (lifting weights in my local gym), undergoing countless horrifying ordeals (queuing for the one decent bench press, getting annoyed as the awesome gymnastics rings setup is used for crossfit classes), as the outside world burns I have returned to my spiritual home: The Guild of the Assassins. Whilst others may be lamenting their lack of a squat rack, the assassins know that all that one requires is the weight of their own body (plus maybe a pull-up bar and a few other bits of equipment) to maintain and even increase their strength. Solitary confinement is all too easy an excuse to allow laziness to take hold and for personal well-being to be discarded so I call upon my fellow assassins to bear witness to my attempts to not just keep in shape but to improve myself and be reborn in the forge of the fires of this insufferable pestilence. As you may be able to tell from my challenge title, in the intervening years I've also been learning 日本語 so for this returning challenge, my goals shall centre around learning from the Japanese chapter of our illustrious order: 忍者 (ninja). I aim to become more balanced, both physically and mentally, return to testing myself on my beloved gymnastic rings, and take my language studies to the next level. Goal 1: Regain my physical balance. At one time I could happily hold a wall handstand for a minute as was even making some progress with supporting myself away from the wall. Recent attempts however have revealed that 40 seconds upside is a challenge for me. My first goal therefore is to practice handstands every day with the aim of being able to consistently hold a 1 minute wall handstand by the end of the challenge. Goal 2: Regain my mental balance. Like with my handstands, at one time I was achieving great success with maintaining a consistent daily mediation routine but this has slipped in the last year. To regain my composure, my second goal is to spend at least 5 minutes a day meditating using the Calm app. The daily 'Calm' meditations are around 10 minutes so I'll try to do those most of the time but if I get pressed for time (unlikely at the moment) I'll make sure I do at least 5 minutes sitting quietly. Goal 3: Back on the rings. Pretty simple really, just create a new workout to be done 3 times a week using my gymnastic rings. I'll look through various sources including the NF rings course and Overcoming Gravity and put together a new routine. Previously, as I would have to be out of the house to got to work by a specific time each day, my workouts had to be kept to under 30 minutes so that i could do everything I needed in the morning. Now that things are much more time flexible, I want to incorporate and proper warm up, skills section, main workout and then decent cool down/ stretching session. My goal is to create this, then test and modify it over the next few weeks so that I have a sustainable workout to see me through however long we are confined inside our houses. Goal 4: Take my studies further by spending 15 minutes a day reading 日本語 text. Along with my anki flashcards and my (now online) tutorials, if I start reading some Japanese every day, I'm sure this will help both my grammar and vocabulary but also improve my reading speed. I was given a variety of dual language texts for Xmas so it's about time I started working through them. Even if I only manage to get through one sentence a day, as long as I feel like I really have a good understanding of it, then I will be satisfied. I also have some traditional folk tales (including some ghost stories) as well as the 4,500 sentences from Tofugu to work through. Those are my goals then. 1. Daily handstands 2. Daily meditiation 3. Create, refine and implement a new rings-based workout 4. Daily reading
  6. This challenge has no theme. This is unusual for me, but, I can't seem to find anything that's really motivating me "theme" wise...and you know what? THAT'S OK. I am currently working from home for my day job, still working weekly at Costco because there an essential business, and doing my best not to succumb to absolute bored-ness during this quarantine. Life is... strange, as I'm sure many of us are experiencing. But, I'm gonna make the best of the situation! I had originally had plans to do a Division Themed challenge this go round, but because my working from home productivity is so Important, I don't have a lot of extra time during the day to write up an epic challenge, and until I can do that, I don't won't to half-ass it. One of the hardest parts about this quarantine is: no hair cuts. I need one. BAD. I didn't have any intention on growing my hair out, so, I'm gonna need to figure something out lol. I'm loving working from home, though. I get to spend some much needed quality time with the Wolfpack™ and I couldn't be happier there. Going to Costco isn't all that bad. We're busy, that's for sure. And lucky for me, they have designated shopping hours for employees so we can get our essentials as well. It's usually at the ass-crack of dawn, but that's good with me. Get in, get out, and move on with the day. I've made do with no gym. I do a lot of "grease-the-groove" throughout the day and will be attempting a 3x a week calisthenic program from Athlean-X that covers full body for a rotating A and B workout. I tried one of the workouts the other day and found it pretty challenging, so, I know I got my work cut out for me. This challenge is all about the No Theme Quarantine Discipleen! (And I spelled discipline that way to rhyme with the other words ) Discipleen #1: Stay the Course Simple. Follow the workout program 3x a week. I have a better schedule to work around now, so, utilize it! Possible Stat Points: +1 STR, +2 DEX, +2 END Discipleen #2: Don't Eat out of Boredom Simple. Don't needless snack and eat junk. Eat quality food 90% of the time. And...NO SWEETS. PERIOD. Possible Stat Points: +2 WIS, +3 CON Discipleen #3: Flexibility for Sexibility Simple. Do yoga 1x a week minimum. Stay limber. Stay flexible. Stay Sexy. Possible Stat Points: +1 STR, +4 CON Actually, you know what? I do have some motivation during this challenge. He goes by the name of: Kumail Nanjiani He'll be starring in the upcoming Marvel movie, The Eternals, and the man has NEVER looked like this a day in his life. He's very average Joe and he's also 42 years old! I realize he had access to the best trainers and nutritionist money could by, but it was his mental fortitude that got him through the day and allowed him to kick ass for a solid year and get this incredible body. I can only HOPE to look that good at age 42. Kamail would mantra to himself when workouts were really tough: Leave your Body. And it didn't always work. He would still be sore. He would still experience pain. And soon, his mantra would become, "Chase the Pain". That's what this challenge is about. Chasing the pain to become a better me. Let's get this party started! (also, check out this ARTICLE from Men's Health about Kumail's story.) Wolf
  7. Guys! Good to see you. It’s been a while. After being active, on and off, in the community from 2012 through late 2017, I dropped off the face of the map. I left mainly because of an ankle sprain that laid me out on and off until September 2018. The injury forced me to set aside my dreams of recovering my old parkour skills for a few months... and then a few more. Since then... it’s been tough to come back, and I’ve suffered physically as a result. I’m no longer as lean as I used to be. What’s more, although I’ve tried to re-implement my old exercise and diet routine, I’ve proven to be a little less... sticky with them than I used to be. It turns out, habits are hard! And then, this last November... I turned 30. So folks, now that I’m a Real Life Adult, it’s time to take care of my sheet. All right, let’s dig in. No fanfare, no theme. 1. Work out 3 days per week, all four weeks. I use a bodyweight progressive strength routine, as is pretty standard among well-informed fitness nerds (you guys!). Usually I make more specific goals for strength, and I do have several goals for the next few weeks. But for this challenge, I’m trying to solve the problem of habit-building and consistency, not just improving performance. So I’m going back to the very basics. Work can get crazy and mess up my schedule, so I won’t hold myself to a particular daily schedule for this challenge goal (although I do plan to work out MWF). I don’t care if I do it on odd days or even if i just eff around and do handstand practice rather than my whole routine; as long as I get a workout in three days per week, I’m winning. 2. Track food intake EVERY DAY. No excuses! Again, I’m going dead simple to focus on habit-building rather than getting too ambitious. However... I’m going through a cut cycle to lose bodyfat. My typical routine is to cut fast, at a 1k calorie deficit, and track my bodyfat with tape measurements and pictures over time. So I’ll be tracking that process here! 3. Build a set of parallettes, and a balance trainer. I dipped my toes into the waters of DIY a few months back when I built my doorway pull-up bar. From scratch! Out of galvanized pipe! That I cut and threaded myself (mostly)! Since I work out with bodyweight, I work out at home, in my apartment. That means I need to provide my own equipment. Since I plan to start training L-sits and get back to parkour training within the next few weeks, that means I’ll need a set of parallettes and a balance/precision trainer, probably something like the railings featured here. This is a bit of a blend of an exercise goal and life goal. But it’ll be fun! 4. Implement my budget. I want to be good at budgeting, but I’m kind of not. I have a very nice, super-reasonable budget laid out in an Excel spreadsheet on my laptop... and I have done exactly NOTHING to put it into action. I win at this goal if by the end of the challenge, my bank accounts are automatically withdrawing money for spending, savings, and retirement; and if I’ve updated my 401k and IRA investments, which I’ve been putting off for about six months. Bonus Achievements: Attain 3x5 Pistol Squats. I used to be great at these. I was no Waldo-esque pistol monster, but I could hold my own! Unfortunately, at 30 my knees are significantly weaker and creakier than they were at 25. Right now I’m doing partial negatives and ancillary exercises to build strength. But I plan to get them back, and if I can manage them within the next month I’ll be ecstatic. 3x5 chest-to-bar Pull-ups. My eventual goal is a bar muscle-up, but these will be a necessary first (baby) step. These used to be easy, but haven’t been easy in a while. Currently I can do 2-3 in a set. 3x3 Wall Headstand Push-ups. I did this once upon a time! I won’t get this one during this challenge, but I want it here to remind myself I WILL GET IT BACK. Hit 14% Bodyfat. If you think this makes me sound vain, you’d be correct. But I want it back. 14% is near the top of my ideal bodyfat range for myself. I perform better and I just feel more attractive. Eventually I wouldn’t mind hitting 10%... I was within a whisper of it only once, back in the days of my training log... but I know it will take a couple of cuts to get myself there, and I’m not ready for that just yet. Post (or repost) 2-4 recipes here during the challenge. You are talking to a man who loves cooking to the point that it’s driven him insane. How insane, you ask? Allow me to cite a short list of things I make from scratch on a semi-regular basis: chicken stock, fresh pork sausage, pasta, most kinds of rice noodles, bagels, sour cream, Sichuan chili oil, lacto-fermented pickles, duck prosciutto, and slabs (SLABS!) of pancetta. Still not convinced? Allow me to show you the carbon dioxide tank I keep under my sink for DIY seltzer water, sparkling wine and cocktails; my 20-pound, eight-inch wide granite mortar and pestle; my pantry collection of food-grade acids; and the fact that my next big planned cooking gadget purchase is a centrifuge. All this is to say... I like to cook, and I take great pains to experiment in the kitchen so that when I’m cutting fat, I’m still eating meals that taste great. However, I haven’t done a great job writing down recipes or techniques that work, so I have a tough time planning good meals in advance. To that end, I’d like to use this challenge to post a couple of recipes that I’m having good success with. They can be things I’ve put my own twist on, or they can be straight-up reposted from a resource I use a lot, like Serious Eats (but I’ll try to give my own take on those too). It’s a lot to bite off for one challenge, so it’s a bonus goal... but one I’d like to have some fun with. And that’s it! For now at least, this will replace the old training log I kept from 2013 to 2017. That log holds a lot of records from when I actually used to be good at this stuff, so feel free to take a look! But it’s time for me to focus on Future Paul.
  8. Well it's been a long slog since February when I started training for the Marines (and even longer since 2015 when I started training seriously at all), but I'm finally selected for usmc ocs! I report in September so this'll be my last challenge for a while. This challenge is to culminate the last 3 years of training into a routine that actually makes sense. I made it by ranking my goals for the future and going from there. These are: 1. General endurance (need it the most for long runs and rucks) 2.ocs specific training 3. Pull-ups: average max < 20 4. Core strength 5. Recovery/injury prevention These goals are done through a set of daily/weekly activities. Daily(m-f): pull up workout (Armstrong usually) and stretching Weekly: 3 running days (1 sprints, 1 medium length, 1 long run) this is a 5k program I used to do. 2 ocs workouts (pppa, fartleks, murph, etc). 2 core/lifting days (I like to mix the two) 1 rest day with yoga and foam rolling. Theres also studying, I wanna study tactics and history and such 3 times a week, I've been struggling with that so somebody yell at me if I don't do it. Besides that it's just work, karate, eat sensibly and relax when I can, business as usual.
  9. I've just come back from a 7-month amazing travelling adventure in Latin America [details in first spoiler]. But I fail at following my challenges while travelling, so I've been mostly out of the NF scene since 2017 Now that I'm back at home (at my parents' house) it's time to set some fitness goals and start taking them seriously again I miss the gymnastics and calisthenics days of 2014-2015 but my goals have also changed a little since then! [details of my NF journey are in the second spoiler]. One problem is that I don't know what level I am at anymore with handstands, pull-ups etc., so it'll make me go crazy to chase achievement-based goals right now, so I'm just going to focus on getting out there and being active. Goal #1: Move and Train again: I'm stealing this one from Mad Hatter. The aim in to collect as many Mad Hatter Points (MPs) as possible during the challenge by doing various movement and training. 1MP: short unstructured movement (short bike ride, couple sets of push-ups, etc.) 2MP: more substantial workout 3MP: proper serious training, high intensity or with specific drills Hopefully I can do something with 2MP on average every day on average. Prepare to laugh at me as I massively miss this Maximum points available is 60. Goal #2: Assassin Training: And so I can't cheat goal #1 by just doing a billion sit-ups, I want to do each of these types of training at least once: gymnastics rings handstands hurdling climbing / bouldering longer run hill sprints weightlifting 3 points available for each of these (Maximum 20) Goal #3: Wim Hof Method: Some people on the forum (zenLara, annyshay, ...) have been experimenting with the, and I now have a reasonably good understanding of the Science behind it. If you want me to explain a little then just ask, but Wim Hof's (inadequate and inaccurate) explanations are on his website. It basically involves a breathing technique that causes temporary hypoxia, and taking cold showers. Other features in the full course include ice baths, yoga exercises and some meditation guidance. I've just come back from several months in the tropics, so I'll need to get used to coldness again haha... I'm not prepared yet to buy the full course (perhaps soon) but I want to get a regular schedule now of doing at least the breathing and the cold showers. 1 point for a cold shower 1 point for doing the breathing exercise (5 minute total retention as a minimum, so 2-3 rounds) 1 point for every new thing I try based on this method (Maximum 40) Goal #4: Bonus List: I just couldn't do a challenge without a "bucket list" type of challenge, so here are some bonus things I want to achieve in the next month: (8 points) learn Stairway to Heaven on the guitar (8 points) compose a new piano cover (4 points) record this new piano cover (6 points) plan professional project for travel at the end of May (6 points) create and memorize a system for decimal digit memorization (6 points) write 5 new articles on the website I maintain: World Mental Calculation (Maximum 30) And yes, the total points available add up to 150. There's no way I'm getting such a high score, so I'll award 1 stat point for every 12 challenge points. Also looking forward to seeing where the NFers are at after half a year not following you! Good luck everyone!
  10. Hello everyone! Starting as I mean to go on, slowly (very slowly), with a lifting log here to throw out my programme with anyone who wants to follow my lifting journey. I'm an Irish guy in my mid twenties, living and lifting in Ireland. I eat all sorts of potatoes, sup all kinds of pints and am passionate about strength training and in general getting better than I was yesterday If you want to follow my journey that'd be cool. I'm about 80 Kilos at 5'9 and prepping for my first powerlifting comp in March, where I'm hoping to hit the following numbers: Deadlift: 440 lbs Squat: 374 lbs Bench: 275 Today I worked up to a max top set of 1x215lbs on the bench and dropped back to 4x5 @ 176 lbs. No touch and go, no ego, just me trying to be less weak than I am. This was followed by one arm rows, incline pressing, front raising and bro curls. I was training in the first gym I ever stepped into, where I once struggled to deadlift 135 lbs, and it was pretty cool to come back a little bit stronger. Anyways, that's all for now, nice to meet you you all and I'll check in tomorrow for some post squat follow-ups. Peace, The Irish lad
  11. Events are the teachers of fools. Hey everyone I am back from a long break and fashionably late to this 43WC. I wan't to channel my inner Doc Holliday and get back to business. For those of you who don't know, Doc was a Dentist who turned gambler and gunslinger when he moved out west for his health(Tuberculosis). Doc was known for his clever wit and intelligence often to a fault when his mouth got him in some hot water. I plan on continuing my studies for my CCNA certification. If I get this certification I can move up into a more prominent role in I.T and get some more $$$. Study for CCNA at least 30mins 6X a week Like I said, he has a way with words. I am currently teaching myself Russian and I want to keep up with it. Study Russian >20min 5X a week Doc traveled around the U.S and despite being ill he never let it get in the way of his goals. I need to get back into working out again after a few months of nothing. I previously followed a Powerlifting routine for close to year (Juggernaut) I had great success with it but I want to ease back into it and just focus on bodyweight stuff for now. BW routine 3X a week 50 Prisoner Squats 50 Diamond Pushups 25 Jumps 25 bodybridge extensions 50 planche Jackknifes 50 Step-ups (25 reps per side) 25 Pull-ups 50 Forward Lunges 50 Diamond Pushups 50 Inverted Rows 50 Squats 25 Chin-ups All of that gunslinging requires great dexterity and speed. In order to increase my flexibility and overall mobility I need to get some more yoga back in my life. Yoga >2x 20 mins a week.
  12. Helloooo, Assassins!! I’m Ensi, and this is my first challenge in the Assassins squad. You can read more about my past in my battle log, but for now, let’s focus on where I am, and where I’m going. I’m recovering from disordered eating that was caused by my feelings of worthlessness. Eating was basically just an obstacle course I had to get right every day, and I was avoiding carbs with a very vague plan (“as little as possible is good”). I’m currently practicing intuitive eating: I respect my body and my hunger, and find other ways to deal with my feelings. I don’t count macros or calories. And I love carbs. As I’ve started to eat more carbs and other foods, my energy levels are waaaaay up, I recover from exercise faster, and I've gotten stronger. After a long stretch of low-carbing and not seeing results, I’m now very excited about bodyweight exercises and calisthenics, and I want to keep working towards becoming a kick-ass librarian who can parkour to the books that the customers want to find Which brings me to my current situation: I’m a librarian working on my University degree. I’m very nearly done, but I’d love to keep studying communications and information systems for a while longer. I’m very interested in linguistics, computer science, information sciences and literary theories. Problem solving is my favourite aspect of my work. I also love art and drawing. Sometimes I write. Goal #1: Push-Ups Push-ups are something I’ve always wanted to get better at. I’m going to practice knee push-ups 2 to 3 times a week. My humble goal is to advance slowly: even one push-up more than during the previous workout is awesome. This would amount to 8 to 12 more push-ups this month, and I could progress to regular push-ups later this autumn! Rock this goal: practice knee push-ups 2 to 3 times a week Push-ups on 6th of August: 10 - 9 - 8 - 6 = 33 in total Goal #2: Treat Yo’ Self… Yo’ Self. Eat Like A Grown-Ass Woman I was first going to make this goal about learning how to make my own sweet protein bars, but on another thought, it makes me focus on snacks instead of having proper meals. During my recovery, I've noticed that eating a hearty breakfast, a filling lunch, and an energizing dinner is the base of my new way of eating So, more real food, less fake substitutes! Rock this goal: stay mindful, practice intuitive eating. - plan ahead proper lunches and dinners Goal #3: Hustle On It’s scary to finish my studies, and my stress coping strategies could be better I’m currently reading a book about stress management techniques, and making plans for the rest of the month, and next semester. I’m going to finish the first draft of my master’s thesis this month, and send it to my instructor. I’m going to tie up all the loose ends I have considering my studies. My current internship ends at the end of the month, and after that I could get a part-time job there. I’d like to keep studying communications and information systems for another year, but I’ll see what life has in store… ** Here we go, fellow Nerds! I'm excited to see how I'll do in Assassins Have a lovely challenge! Current stats: age: 26 height: 170 cm weight: I don’t weigh myself, because it could trigger disordered eating again. Let’s say that I weigh 10 knee push-ups? OK. I’m gonna get as heavy as I can by the end of the month.
  13. Hi guys, im just starting out in calisthenics, but im getting tired really quick which disturbs my workout program, therefore i want to start stamina training but i dont want to lose weight because im already thin (i'm 5.7 feet/ 173 cm and weigh about 130 lbs/ 59 kg). Is there any way i could gain weight, stamina and mucle while doing both, or does anybody have any advice/tips on my topic? (btw i eat 3-4 meals a day)
  14. x-posting from the Facebook group. But maybe I'll get different and more answers here... I have two questions about bodyweight routines: (1.) In general, when my goal is to gain (functional) strength, few reps with high difficulty is best, yes? If so, when should I proceed to a more difficult variation of any given exercise? When I can do 10 reps? 20? (2.) Here are the exercises I currently do, excluding warm-up and cool-down. I do this as a curcuit training, managing three curcuits at the moment. Do you have any thoughts on this? Push-ups Squats Plank Bridge hip lifts Inverted rows Hollow body leg raises Lunges Side plank (+ special shoulder mobilisations ordered by my physical therapist) FYI, I don't have the option to do pull-ups. And I suffer from (lower-)back pain, so focussing on my core is my priority.
  15. What is that you say? Another 4-Week Challenge on the way? Last Challenge I ended up doing quite a few races and learned that my running... Could use some work. So for this challenge I will be more focused on earning some miles. Luckily for me, there is a PVP challenge happening that helps me accomplish just that! Looking ahead in July it looks like I'll be pre-occupied with a lot of hiking and camping, so I'll be taking a break from my Parkour and Martial Arts classes to save money for the trips. So for this month I'll be focused more on running, swimming, and calisthenics. I also found that I have been neglecting my photo journal and decided to spend a little bit of time on that. The past two challenges I found that working towards completing Nerd Fitness Quests was great motivation for sticking to a routine, so this challenge, I'll be doing the same! Quest Challenges Finish a Tough Mudder[POST] Run the 5K Bubble Run[POST] Run at least 10 miles a week[PVP] Swim 2 miles in Open Water[POST] Hike South Dakota's highest peak[POST] Non-Quest Related Challenges Completed 2 major programming projects Make 10 Posts for Personal Blog Make 30 Posts on Daily Photo Journal Complete 4 Fitocracy Quests[POST] Practice Guitar/Piano 30-45 minutes a day ___________________ I think out of all of these Quests my biggest challenge will be swimming in open water. Last week I realized I have a fear of swimming alone in open water(I have an irrational fear that something is going to attack me in the water) and am concerned it'll be a problem for swimming long distances. I am going to try to battle my fear of swimming and see if I can push on through. I feel if I can swim 2-miles in Open Water I would have overcome my fear. Other than that, my non-Quest related challenges are mostly skills I have wanted to learn for a while but have never gotten around to doing it. I am hoping this would be a good way to encourage me to get started.
  16. Hey! So this is my first challenge and I'm coming in late/ have no idea what I'm doing. But! Here goes! I'm a 25 year old trans man living in London. I started a new job 2 weeks ago (win) and am working my way through an online access course. I used to be involved in adventure sports like climbing and downhill mountain biking as well as gymnastics. I've been super sad recently that I let all that go because of some silly preoccupation with no longer being in the shape I used to be. So starting now I'm concocting a plan to rehone my assassin skills. My long term goals: Over the next year: Build strength back up to being able to hold a good form iron cross on the rings Get better at bouldering Develop musculature so that good definition is visible, increase size/strength and reduce overall body fat to 10-15% Learn how to sword fight Eat better without falling back into the ultra clean eating trap that messes with my MH Finish my access course & apply for uni (get accepted) Undergo chest surgery revision next year Move to Manchester Medium/short term goals: Get back into bouldering & join a gym Be able to do 5 unassisted pull ups & chin ups Learn more about calisthenics & develop solid work out program. (Stick with it) Go outdoor bouldering Do good at New job Goals for this challenge: Create a good body weight & flexibility program and stick to it (twice per week) Attend a refresher bouldering class Take home cooked food to work instead of pot noodles! Complete 50% of current course assignment Wish me luck!
  17. Hey Rebels, I've been lurking around NF for a while now and have become sold on the idea of intermittent fasting. From reading people's stories and the articles, it appears to me that most people generally prefer to skip "breakfast" and start their eating window around 1200 after some mid-morning training, then consume the second half of their day's calories in the evening. The issue for me is that I'm a diehard early-morning trainer, for both pragmatic and romanticised reasons. I'm generally in my lab from around 0745 until the evening so I get up at 0500 to train before I get the chance to become tired out from the day, then eat afterwards around 0615. I then stick to a normal eating plan of lunch ~1200 and dinner ~1800. I want to start intermittent fasting, but I don't want to change my training schedule as I absolutely adore training alone in the back garden before everyone else wakes up. Provisionally, it makes sense to me to just shift the fast so that I'm actively fasting in the evening rather than the morning. Ie I train as per usual, then extend my breakfast to include more food and also consume a larger portion at lunch. Giving me a fast from around 1300 until the next morning. I imagine that the collective wisdom at NF contains more grounded information than my hunch though. I suppose, following this, my questions are: Has anyone had any experience with something similar, and if so how did you find it? How would you stagger the calories? 50/50 across Morning and Noon or some other configuration?
  18. Hey Assassins long time no see! Once upon a time I was in the Assassins guild when I first joined NF and I think its time I came back for a new challenge after my break For this challenge I am going to draw inspiration from one of my favorite movies and assassins, John Wick! John's Gun Fu is damn impressive in the films because of his complete awareness and control of all of his limbs so I am going to let the weights take a break from the ass kickin I was giving them doing the Juggernaut Power-lifting program since October and focus on my tried and true BW routine. BW 3x a week 50 Prisoner Squats 50 Pushups 25 Jumps 25 Stability Ball Leg Curls 50 Stability Ball Jackknifes 50 Step-ups 25 Pull-ups 50 Forward Lunges 50 Close-grip Pushups 50 Inverted Rows 50 Squats 25 Chin-ups John has damn good endurance and goes full throttle with the ass kicking the entire movie so its time to swallow the Warrior pride and get some cardio in Walking\Hiking 2x a week John's ability to flex around and manipulate himself and his opponents is impressive so I am going to work on get some flexiness going Yoga 2x a week John is a man of focus and direction as well as a meticulous planner so I am going to draw this inspiration by keeping the house clean and as close to OCD as I can keep it. Pass\Fail per week Headshots(1 time goals): Get on night shift Fix car get 2 more silver Bullion coins for saving Save 200
  19. Four themes, 100 points. Carrying on from last challenge, I'll be sticking to the points format. I've tweaked things a little bit to make some areas more challenging and to bring up performance in weaker areas. The main difference is that I'm going to be aiming to log everything I eat/drink in a notebook rather than posting main meals on here. This will be more beneficial for tracking, and forces me to focus on other tasks to earn points. I'm also doing weekly themes! Completing the criteria for each week will earn extra points. The goal is to inject a little bit of extra skill work during the week. Week 1 - Ninja Week: Practice rolls/cartwheels for at least 5 minutes, four times this week. +3 points. Week 2 - Jedi Week: Practice handstands for at least 5 minutes, four times this week. +3 points. Week 3 - Spider-man Week: Practice grip training (for climbing buildings, of course) for 5 minutes, four times this week. +3 points. Week 4 - Assassin Week: Run a mile for time, three times this week. +3 points. + Points Do a workout. +1 point. Brush the dog's teeth. +1 point. Complete an adulting task. +1 point. Bonus Adulting Tasks. - These will be worth 1 point for adulting in addition to their individual point values. Transfer money into my (currently unused) high interest savings account. +1 point. Set up a direct debit or payment line to that account from my main account. +2 points. Find (and move to) a new mobile data plan. +2 points. Fill in the small hole in bedroom wall. +2 points. Fix broken guitar hanger. +2 points. Complete food log for the day. +1 point. Be out of bed before 7:30 AM. +2 points. Job search, at least 20 minutes. +2 points. Finish reading a book. +2 points. Complete one of my major fitness goals. +5 points. - Points Going a day without doing any mobility. -1 point. Staying in bed past 9AM. -1 point. Go a whole week without brushing the dog's teeth. -3 points. Do not fill in food log. -1 point. Major Fitness Goals. Be able to do 3 consecutive ring dips. 2x3 ring dips 4x5 chinups. Unassisted shrimp squat. Sub 8 minute mile. Be able to do a clean parkour roll.
  20. Want to train pull-ups, dips, muscle-ups, flags, lâches, etc. but don't know anywhere good outdoors? Travelling and need to find a new spot to train in? https://calisthenics-parks.com/ I just discovered this website, which lists 2600+ calisthenics gyms around the world... Just search for your city name, or navigate on the map to find the nearest outdoor gyms with details. I'm currently in Valencia (Spain) and will soon be heading out to find one I just found on here.
  21. Grayspeed Vs Goals. Last challenge I learned how to create processes based on immediate "stepping stone goals" that should eventually lead to my long term goals. Now I've decided to focus in on just two of my goals directly. This should help my really make progress in those areas, while still working on other areas as "background tasks". This is sort of an experiment, so I may change things up as I go. What are my immediate goals? 1) Be able to do an unassisted ring dip. 2) Be able to do a set of 5 reps of good form chinups. That means a hollow body position - no kipping, no half reps, no using knees for momentum. 3) Run one mile in less than 10 minutes. 4) Learn to cartwheel. This will be a precursor movement before getting into rolls, handstands, and other fun stuff. Which goals am I choosing to focus on right now? Chin ups. I'm at 4 good reps right now so it seems logical to get this checked off and move onto the next level. Ring dips. I kinda did an ugly one last week, but I really want to clean it up. Quest 1: Strength. Build strength by doing a NF Rings workout at least 3 times a week. It's probably also worth pointing out that my rings workouts also include lower body exercises and other bodyweight movements. So they're a full body workout that focuses on rings, or at least incorporates them. Quest 2: Mobility. Build up mobility and bodily awareness by doing a 5 minute flow every day. Link to explanation of 5 minute flow. Quest 3: All the other stuff. This seemed like a good place to use an Assassin's Creed gif. Why not. Keep up my other areas of physical fitness by doing at least 3 sessions of physical activity per week. Anything physical outside of my main rings/bodyweight workouts: this can include running, yoga, kettlebell workouts, HIIT training, skill work, walking - whatever I feel like doing really. Just as long as it's physically challenging in some way. Simple stuff. Let's do it!
  22. And thusly it was spring. I emerge from my winter 'bulk' feeling disillusioned with my gains and ready to change things up. Its a bit of the same, a bit of some new, in four weeks, I'm gonna do some stuff: I still want to run 5k. I was pretty damn close last time around. My leg, while not entirely normal, is healing, and I want to 3 miles with it. I still want to deadlift 315. This time I want to do it without a belt, and definitely do it with proper form. I want to hold a 3+ second freestanding handstand. A second or two is a fluke. I aim to finally get some handstands in my life. I want to shed at least 3 pounds. My winter and vacation weight is beginning to show and slow me down. I feel the yearn to unite my slightly newfound strength with slightly less mass. I want to publish 2 awesome tracks of music. I aim to put out an EP or something this year. I'm going to need some awesome tracks, so I'm going to finely hone 2 tracks in this next month. So yeah, its gonna be great, fantastic even. Lets go!!
  23. Hey ya'll! First time on the challenges, long time lurker of these amazing forums. Just gotta say you all are super motivating and the way people encourage others to do cool stuff around here is really uplifting. Ok, enough of that, Its time for a challenge! In 4 weeks, I'd like to get some things DONE: I want to do 5 towel pullups. Done, and now I guess I can crush things with my super hands. I thought I was decent at pullups, but I like, can't hold onto a towel. I want to get strong and do that. I will fast til noon every weekday. When I eat, the real hunger starts, and the floodgates open. Lets keep busy and focus on food for later in the day, yeah? I want to run 5k. Not a 5k mind you. 5k distance. This is mostly contingent on my leg fully healing, as I'm still feeling the aftereffects of overuse from last fall. I want to run again. I will finish at least two books. Easy and done. Moved on to more. Fahrenheit 451 anyone? I've got a stack of books by my bed, and they need to be devoured. Between the bus and bedtime, I am going to crush this. I will talk to my boss about the future. Done, and now the future is less murky, yay! I have a contract job. That contract will end this year. I am scared of the future, and of talking to my boss. I have to get strong and talk about the future. I'm going to deadlift 315. Done, now to do it again with even better form. I've been chasing this for years, stymied by leg injuries and poor form. I'm going to get there in 4 weeks . I will finish my 3d environment. I fancy myself an artist, or at least, my art school degree tells me I am. I still do some 3d art on the side, and I've been noodling on an environment piece. I'm going to finish it in 4 weeks and its going to look awesome. I got a bullet journal and aim to plan out every week and be all productive and stuff. Its gonna be great. Heres to progress! Go forth and reap the gains.
  24. Hello guys, i have created a Muscle Up Tutorial for all those who want to learn it but struggle. I am showing how you can learn your muscle up step by step and what exercises you need to do in order to learn it and achieve it. Have a look and enjoy!
  25. I've been keeping my own personal log for awhile now, so I figured I would lay it all out here for accountability reasons. I've got a bit of catching up to do so this first post will be fairly long. Note: I always do a stretch warm-up routine and mobility drills to increase flexibility. All numbers are representative of the number of reps in a set. Sets are divided by a vertical bar. For planks and cobras the numbers are representative of seconds. I stretch on Saturday's and rest on Sunday's. Here it goes... 10/31/16 bench dips 20 | 20 | 20 pulse squats 25 | 25 | 25 incline shoulder press 15 | 15 | 15 11/1/16 leg raises 20 | 20 | 20 crunches 20 | 20 | 20 plank 30 | 30 | 35 11/2/16 bench dips 120 pushups 20 11/3/16 bench dips 20 | 20 | 20 pulse squats 25 | 25 | 25 incline shoulder press 15 | 15 | 15 leg raises 15 | 15 | 15 11/4/16 leg raises 15 | 10 | 10 pushups 6 | 6 | 6 short bridge 8 | 8 | 8 cobra 20 | 30 | 35 11/7/16 dips 3 | 3 | 4 | 2 (real dips!!!) straight leg raise 10 | 6 | 7 incline shoulder press 10 | 10 | 10 narrow squat 20 | 20 | 20 plank 60! 11/8/16 pushup 6 | 6 | 6 weighted lunge 23 | 20 | 20 (backpack filled with books on shoulder, oompf) straight bridge 8 | 8 | 8 cobra 20 | 25 | 30 11/9/16 dips 5 | 5 | 4.5 straight leg raise 10 | 10 | 10 narrow leg incline shoulder press 10 | 10 | 10 narrow squat 20 | 20 | 20 plank 65 10/10/16 pushup 8 | 8 | 6 straight bridge 10 | 10 | 10 + isometric hold on last rep of last set weighted lunge 25 | 25 | 25 cobra 35 | 35 | 40 11/11/16 dips 5 | 4 | 5 alternating leg raises 10 | 8 | 6 (alternate left, straight, right, right, straight, left) narrow leg incline shoulder press 10 | 10 | 10 narrow squat 20 | 20 | 20 plank 70 11/14/16 pushup 8 | 8 | 8 angled bridge 10 | 10 | 10 weighted pulse lunge 18 | 18 | 18 cobra 60!! 11/15/16 dips 7 | 7 | 7 | 5 alternating leg raises 15 | 15 | 15 narrow leg incline shoulder press 10 | 10 | 10 narrow squat 20 | 20 | 20 plank 60 11/16/16 pushup 8 | 8 | 8 angled bridge 10 | 10 | 10 cobra 60 note: resting legs today 11/17/16 resting today 11/18/16 dips 5 | 6 | 7 | 3 narrow incline shoulder press 10 | 10 | 10 narrow squat 20 | 20 | 20 plank 60 crow pose - practice between exercises
×
×
  • Create New...

Important Information

New here? Please check out our Privacy Policy and Community Guidelines