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A BIT OF BACK STORY My name is Wolverine (a.k.a. Dillpedo a.k.a. Dillon). I am an Assassin. I took a hiatus from NF due to health issues (uncontrollable migraines). I am back now (two thumbs up for medication that works). CHALLENGE INTRO Two big goings on as of late: (1) I'm in the final stages of back injury recovery (bulging disc) and my doc just gave me the green light to start working out again, and (2) the wife and I just bought a house (escrow closes on Friday). Long story short = stress eating, not working out, and large amounts of not giving a damn have been had by all (but especially me). MAIN QUEST An awesomely vague "get beach ready" for a trip to Mexico in February. Since we're now in debt up to our eyeballs... it may be the last vacation we have for awhile and I'd like to NOT look like a beached whale while we're there. What does "beach ready" look like? I'm thinking Jason Statham, but I'll settle for me minus some jiggly bits. GOALS Awesomely not vague, but S.M.A.R.T. goals are as follows: Track Some Stuff Daily tracking of macros, calories, and bodyweight. Weekly progress photos. Eat a Bit Less Stuff Average 2,000 calories per day for the first week. Adjust as needed in following weeks to maintain slow, consistent weight loss. Do Some Stuff I've got two itty bitty calisthenics routines I do every 30 minutes at work (keeps the back from seizing up). I'm gonna continue with those routines five times per week (every workday) until we're settled into the new house. At that point I'll start up "real" workouts again.SIDE QUEST Knock something off the house to-do list every day. Doesn't have to be big, just has to be something. MOTIVATION Confidence. There's a certain feeling I get when I'm "in the groove" and I feel like I've lost that recently. Too much life controlling me and not enough me controlling life.

So, I was gonna post some music today that had a very Chariots of Fire kinda feel, but decided against it because I friggin' can't stand Chariots of Fire. Let's rock instead: This challenge could alternately have been called "Kishi Learns to Doubt His Doubts," or "Kishi Slowly But Surely Goes Out of His Mind." I took stock of myself this past challenge and determined that I'm pretty much on the way to having a lot of my physical issues resolved. My epic quest is also taken care of - barring catastrophe, I will be running in Fenway Park with the Boston Nerds, as I set out to do at the beginning of the year. But the truth is, this body will only go so far as the mind will allow it to. I've been looking at the things I've been saying about myself, as it pertains to my life, and also looking at the life I lead. And there is dissonance. The truth is, I've done/am doing some incredible things with myself. Who learns how to go without food for 24 hours twice in a week? Who learns to run barefoot for miles where there is glass, and who persists in doing such when it's clear that this is a strange thing that violates the social contract? Who wakes up and immediately belts out striking combos? Who finds ways to pass from strength failure through it, to find more reps and to find more challenge? A badass, that's who. It's time I started believing that about myself. But I can't think my way into that. The mind does not have the power to independently think its way into anything. It only has the power to desire change. If I'm going to wash my brain into something else, then I have to use the power of habit. And also, I just don't like the life I'm living. I don't like being poor as I am, and I don't like feeling like I'm unworthy of romancing/being romanced, and I don't like having so many half-baked novels. I just don't like it. So, I'mma start some new processes and see what happens. Process 1: Write Like It's My Job These first processes are about changing myself professionally. I recently saw a man begin his final approach into management at Panera. It took him 3 years. I am not patient enough to put up with this crap for that long. So, I'mma begin by writing. I've already begun to retool the novel I was sending out to you guys by rebuilding it from the ground up using the Snowflake method. It's looking better already. I need to keep applying this, which means one of three things: completing a step of the planwriting 250+ wordsposting writing up somewhereOr any combination of the above. Process 2: System 9 System 9 is a fitness professional marketing system devised by Bedros Keuillian. He's a big-time marketing guru in the field of fitness, sworn by by many of the names that I respect. But the system won't work if I don't work. There are many modules/lectures for me to undertake. I could try to do it all and fail... or, I could undertake just one per week. If I find something immediately applicable in one week, then the following week I will work to apply it. Process 3: Improve My Social Skills So, I wanna get better at talking to girls, ultimately with the idea of asking them out. Most of the advice I've seen has been about how one presents oneself, which means money and such, and I don't have that right now. I'm working to address that now so that I'll be ready, but in the meantime I need to improve something else. Fortunately, Nerd Fitness even has a guide for that. To kickstart this process, I will complete Level 1: I am a funny dude. I don't mind living my life genuinely in front of others, and spinning it in such a way that it makes people laugh.I am kind. If I see someone struggling, I don't mind speaking up to make things easier for them. Sometimes all people need is to know that they aren't struggling alone.I am genuine. I don't have to force myself to be good - I'm a good person, down to my bones. (not perfect, really, this is no humblebrag, but I am good nevertheless).I am strong. No, really. I don't look like much, but when people need help moving their heavy sh!t, I'm usually at the top of the list. And I deliver.And now having completed that, it's time to manage Level 2: the Drive-by Compliment. Play the game and earn 16+ points per week. No Life Goal Because let's face it. These are all about the life I wanna lead. An extra life goal would just be superfluous. And, naturally, I'll be posting workouts and stuff here as well. I'll try to get out and say hello to everyone too, but we've gotten kinna popular lately and the schedule makes that hard as is. If I'm gonna go to work on my life, I can't imagine it gets any easier. So, t-minus 4 days and counting...

This last challenge my goals were to get to the gym and focus on fundamental body weight exercises (rows, pushups, pullups, dips), keep my eating clean, and get in the habit of meditating each day. I learned that (for me) making it to the gym is pretty easy at and eating right is the hard part. So I figure with that said I am going to focus primarily on my diet and nutrition and let the strength training continue as it is. So here we go: Main Quest: Be way more awesome at the end of tomorrow then I was at the beginning of today. Quest 1: Leangains. I'm going to do a leangains bulk aiming to put on .5 lbs a week for 6 weeks. So I will ideally gain 3 lbs over the next six weeks. I am also going to go buy a digital scale and start measuring my macro intake so I have an idea of what I'm eating and can judge how it's working. I will start eating my food in the 8-10 hour window on monday and give myself one week to figure out the macro counting and scale down to an 8 hour eating window. I'm really apathetic about the macro counting but I figure I only have to learn how to do this shit once right. Quest 2: Keep Gymin' It M-F Three days a week, bright and early, 8am gym days. I will continue to work the same routine that I have been for the last 2 months adjusting the skills and progressions as needed. The other two days a week I will either do skill work, yoga, or maybe rest. Quest 3: Read I've been netflix binging hardcore so I need to get that shit under control. I am going to read at least 10 minutes a day, but hopefully once I turn off the tv shows and get into a book I'll keep going. Life Quest: The Muscle Up I need to learn to do this. I don't know if I will be able to learn it in six weeks but I can start to learn more about the progressions and work on the skills and the negatives and everything. Except I did just see that they will be teaching the muscle up at NF camp so maybe that will speed up my skill acquisition. Motivation: because no one ever got anywhere in life by sitting on their ass. As for my Gym Routine: The Routine Breaks down like so: Warmup (15 min) Skill Work (30 min) Strength Work (50 min) Stretch (10 min) Warmup: Dynamic Stretches, Jump Rope, Bear Crawls, Wrist Stretching Skill Work: Handstands and L-sits are my primary focus. I will also start working on my frog stand working up to a tuck planche, front lever, and back lever as secondary skills. Strength: Rows, Dips, Pushups, and Pull ups. I made great progress the last 6WC but I still have a ways to go. Keep pushing and pulling until I feel comfortable with these. I'm also going to include a variety of squats and work on my deadlift. I've been active on the form check forum to improve my form before increasing weight and that will continue until I get it down.

Well, I'm back on the forums after a nearly 9 month hiatus (from the forums, not fitness ). I started a log to track my week in week out achievements as I start my journey of putting on 15-20 lbs of LBM and getting my BF in the 9-10% range. It's most likely going to be a long road, but I'm looking forward to it. A little filler from my hiatus: In the past few months, I hit my goal of finally getting down to 10% (10.8% to be exact ) BF putting me in the mood to really commit the bulking/cutting regime. I started the true bulk - after a couple of weeks at maintenance cals - about a week and a half ago. So far it's going well, but this early on I have seen no notable results. After the few weeks at maintenance, my LBM is sitting around 129 and change. So my final fitness goals will be achieved when I'm sitting pretty with my LBM at 145-150 with my overall weight in the 160-165 range. After that, who knows, but that's my current goal that I'd like to hit before turning 29 which gives me 2 years as I just hit 27 two weeks ago. I feel it's a pretty reasonable goal for a two year time frame. My current plan is to bulk to 15% BF and then cut to 10-11% unless seeing detrimental effects to LBM. Bulks will try to be moderated to where LBM and fat gain remain close to equal if not weighted more towards LBM on a 2-3 week basis. Diet will need to be spot on and effort at max. "Weight" training is purely calisthenic movements with weight added when necessary. I'm truly looking forward to this and seeing what I can do over the next two years.

I wish I was a little bit taller, I wish I was a baller, I wish I had a girl who looked good I would call her, I wish I had a rabbit in a hat with a bat, and a '64 impala. No Skee-Lo just frickin No!!! Well maybe the part of a girl who looked good... anyway I'm Eddie, it's a pleasure. Welcome to my 6 week challenge log. You are all welcome to follow along and comment and give advice yada yada yada as long as its positive. A little about me. I'm a central California kid who has travelled most of of the 50 states and most of North America. I started nerd fitness about 2 months ago and while I am 6'3 I weighed 341lbs. I absolutely smashed my level 1 goal of 10 pounds bringing me a total loss of 24lbs. I currently weigh 317lbs and am losing pant sizes quicker than I can get chicks to get in them... lol kidding, kinda. I am a single Dad to one son and love having my boy in my life and a constant goal for me is to be the best dad in the universe(no disrespect to other dads out there, but seriously good luck). In all honestly I am not even looking for a chick to be in my life at this point because I am absolutely filled with raising this awesome 11 year old and as all parents should he is my focus. In respect to that I need to get into healthier life style habits so I may be able to be there for him and one day my grandchildren. I love boxing and going at it fisticuffs. I will be doing basic body weight strength training and working on keeping a clean diet cause that's atleast 80% of it. Also I have been plagued with weak ankles since I was a little symbiote and will be doing prescribed workouts to excel in that area as well. I have met a few of you on here and the Assassins have made me feel at home. I look forward to growing with all of you and if there is something you want to ask by all means feel free. now onto the goals: MAIN QUEST lose over 100lbs do 100 consecutive pushups do 10 consecutive pullups be able to do some pistol squats run a 5k in under 25 min. Challenge goals: get under 300lbs progess to sets of 20 pushups quit smoking(you evil bastard you) pass ankle one leg hold test to move onto further mobility and strength exercises decrease drinking from 3 days a week to two that should do it for now. Wish me luck suckers!!!

Fifth-and-a half Challenge [August 4th - September 14th] Return of the Jedi from the Crystal Caves Very fittingly, in the last challenge my literary alter ego descended into the dark caves of Ilum, to find a crystal for his lightsaber. In the last months I've been kinda sucked into darkness. I've slowly worked on getting out of it again, but didn't succeed. By now I know the way and started walking into the light, but I'm not there yet. It would've been nice, to start this challenge from the start, but I'm not gonna loose momentum by waiting for the next. Anyway, this is "just" a getting back-to-business-challenge with low-level goals. I'll elaborate a little more later. For now, just the general scheme of this challenge: Fitness Quest: Body Recomp Goal 1 - Follow my workout plan every week I'm in week 8 of a 15 week bodyweight programme. I didn't follow it a 100% in the last few weeks, but finishing 100% of the goals for one week is the essence of goal 1. Goal 2 - The next meal is always the most important one Getting your meals at work makes some things easier and some harder. I try to keep my vegetable and protein intake high, but dessert etc. gets too often on my plate. 0% of that is the essence of goal 2. Goal 3 - Trying new and old stuff out I did a lot of fitness related things - not only in past challenges. Most of them didn't make it through the darkness of the caves though. In this goal I want to do something again or try something completely new, at least once per week. Life Quest: Oral Exams Part of the darkness of the past months was that I was almost kicked out of university without a degree. But I asked and prayed for a second chance, and I got it. To use it and to rock those last exams is my life quest for now.

Hey everyone! I'm Brice. I've been on this site for almost two years now but have never joined the challenges until now. It's kinda funny to me, I was actually able to look at my one and only battle log and saw when I first started working out back in october '12. I never kept up to date posting my battle log here online but I've stayed active with my health and fitness since then. I've hit a point in my own fitness journey that I need to step it up to the next level, so I think this is the perfect place for me. The last 6 months I've just been going to the gym without a plan, lifting whatever is available, taking some cardio classes, doing whatever, and not keeping track of anything. In the last couple weeks I've found that I really enjoy calisthenics trainings. Bodyweight training has been much more enjoyable then solely focusing on weight lifting for me. So I've put together a bodyweight routine based on the intermediate fitloop routine that they recommend on reddit /r/bodyweightfitness. So that's my plan. Hit the calisthenics hard for 6 weeks and develop a strong foundation to continue from. My long term goal is to increase strength, body control, and athletic ability until I am fit enough to fight the Persians next to Leonidas Main Quest: 10 Pull Ups, 20 Dips, 1 min L Sit Hold, 30 sec handstand SMART Quests: 1. I will train 5 days per week: -Bodyweight Skill/Strength training 3 days per week (M W F) -Running, Sprinting, or Stretching and Skill work 2 days per week (T Th) 2. I will eat 3 whole food healthy meals each day -I will meal prep every sunday to set myself up for success for the upcoming week 3.Meditate 5 minutes a day - You can't walk into the face of battle without fear without having conquered your internal self right? Life Quest: Figure out how to quantify my Calorie, Protein, Carbs, and Fat intake Logic: Over the last couple of years I have really cleaned up my diet. I don't eat processed foods or intake a lot of sugar or anything really bad for me (I use the 80/20 rule). Because of this I don't ever worry about how much I eat, I just eat whatever I want whenever I want. I've never counted anything food related (calories, protein, etc.) before. This has worked for a while, but it has also lead to some poor eating habits in terms of keeping a consistent nutrient intake. Some days I eat two meals and other days I eat 5. If I want to level up my diet in the future I need to have an idea of what I am intaking on a daily basis so I know what the numbers are. Then later on down the line if I want to make changes I have a base line to go off of. Gotta start somewhere. What is my motivation: To be the most badass me I can possibly be mentally, spiritually, physically. No one is going to give me my ultimate self. If I want it, I have to earn it.

After the amazing feedback I have gotten from my first post on "What Motivates you to start a healthy Life?" I wanted to dig further into the bodyweight fanatic's mind and ask why, out of all the fitness routines out there, have you chosen bodyweight/calisthenics fitness??? Share your experiences, thoughts, and motivations and maybe your words can resonate with someone else, and enlighten them on the beauty of this lifestyle. I'll start by simple saying I love being outside and experiencing the world as I workout. Being cooped up in a tight packed, people overloaded weight room really messes with my mental psyche.

Will there ever be a calsithenics subforum? It's used to be popular here (australia) back in the 80's (according to family) and it's begun to make a bit of a comeback now. Here is a link to the wikipedia entry for calisthenics, in case anybody doesn't know what it is: http://en.wikipedia.org/wiki/Calisthenics so how about it, mods? if anyone else agrees that there should be a calsithenics sub-forum, drop a comment here, it'll be awesome to see some ideas about portable gyms and bar setups.

Hi knowledgeable Rebels - I've read heaps of good advice on these forums so I thought I'd throw my first try at making a bodyweight calisthenics program in here and see what you awesome people have to say! As background, my goals for the next challenge are in my shiny new Battle Log (link in my sig below), and I've tried to make a workable program based on those goals. My background before finding NF was in weight lifting, though I did gymnastics as a young kid and do Pilates when I have the chance. I understand the progressions for BW and especially strength-building calisthenics/gymnastics are quite different to lifting progressions, so any suggestions or comments are most welcome! My goals themselves aren't for any specific reason except to try and build an overall strong, flexible and resilient body using little to no equipment, plus pistol squats and handstands are cool party tricks I pulled most of the flexibility work from the Assassin's guide for working on Pistol squats, plus splits development I learnt at Pilates. The rest is my best guess from several hours of internet trawling. Aaaaaaand....go! Daily: Handstand work (start with stomach to wall) for 5min; SMR; 2min mini workouts every 20mins (dynamic movement training such as traverse lunges, sit throughs, supermans); walk 10,000 steps Week 1 and 2 plansWorkout 1 (Push, Abs, LB, Flex)Warm Up: Hip mobility (incl leg swings and squats), shoulder mobility, skipping Push up progression: 3 sets 8 reps - knees, flat, one-leg Teaser progression (Pilates): plank, side planks, V-Hold, roll ups, 1-3 reps full Teaser no hold at top Flexibility & LB: bottom squat/pistol squat holds, forward bend, seated forward bend, pancakes, standing leg raise, splits work Workout 2 (Balancing, Flex)Warm Up: Hip and shoulder mobility Foot Balancing: Tree pose, Warrior III, Standing Leg Raise (hold 5-20sec at top) Hand Balancing: 5min freestanding handstand work Flexibility: forward bend, seated forward bend, pancakes, back bends, splits work Workout 3 (Pull, MetCon, Flex)Warm Up: Skipping or light jog, hip mobility, shoulder mobility Sprints: 20 sec run, 10 sec rest, 6 rounds (3min total) Inverted Rows: 3 sets 10 reps Negative Pull Ups: 3 sets 10 reps (OR max reps if too hard) Pull Ups: max reps for 2 sets (OR dead hang 30 sec if too hard) Flexibility: Forward bends, pancakes, leg raise, quad stretch, calf stretch, shoulder/arm stretches Workout 2 (Balancing, Flex) Workout 4 (Push, LB, Abs, Flex) Warm Up: Hip mobility (incl leg swings and squats), shoulder mobility, Bear Crawls, frog hops Crow Pose progression: work up to max hold on flat hands, or fingertips if able Horizontal Jump: work up to maximum Full Teaser progression: plank, side planks, V-Hold, roll ups, 1-3 reps full Teaser 5 sec hold at top Flexibility & LB: bottom squat/pistol squat holds, forward bend, seated forward bend, pancakes, standing leg raise, splits work Workout 2 (Balancing, Flex) Rest Day+ Assassin's Guild mini challenges if they suit Week 3 and 4 plansWorkout 1 (Push, Abs, LB, Flex) Warm Up: Hip mobility (incl leg swings and squats), shoulder mobility, skipping Push up progression: 3 sets 8 reps (or maximum) flat, one-leg, spiderman Full Teaser progression: plank, side planks, V-Hold, roll ups, 1-3 reps full Teaser 10 sec hold at top Squats, Weighted Step Ups, Assisted Pistol Squats Flexibility: bottom squat/pistol squat holds, forward bend, seated forward bend, pancakes, standing leg raise, splits work Workout 2 (Balancing, Flex)Warm Up: Hip and shoulder mobility Foot Balancing: Tree pose, Warrior III, Standing Leg Raise (hold 5-20sec at top) Hand Balancing: 5min freestanding handstand work Flexibility: forward bend, seated forward bend, pancakes, back bends, splits work Workout 3 (Pull, MetCon, Flex) Warm Up: Skipping or light jog, hip mobility, shoulder mobility Sprints: 20 run 10 rest for 8 rounds, 4min total Negative Pull Ups: 3 sets 10 reps (OR max reps if too hard) Pull Ups: max reps for 3 sets (OR dead hang 60 sec if too hard) Flexibility: Forward bends, pancakes, leg raise, quad stretch, calf stretch, shoulder/arm stretches Workout 2 (Balancing, Flex) Workout 4 (Push, LB, Abs, Flex) Warm Up: Hip mobility (incl leg swings and squats), shoulder mobility, Bear Crawls, frog hops Crow Pose progression: work up to max hold on flat hands, or fingertips if able Explosive Jump Squats Horizontal Jump: work up to maximum Full Teaser progression: plank, side planks, V-Hold, roll ups, 1-3 reps full Teaser 10 sec hold at top Flexibility & LB: bottom squat/pistol squat holds, forward bend, seated forward bend, pancakes, standing leg raise, splits work Workout 2 (Balancing, Flex) Rest+ Assassin's Guild mini challenges if they suit

Check out my friend and my video. I'm pretty proud of our progress and the skills help motivate us to push ourselves further each day. Get Outside, Get Active, and be the best you can be. https://www.youtube.com/watch?v=w9dlh6KLcY4 Let me know what you think

Happy to join the rebellion, I am a bodyweight extremist who is starting medical school in the fall and looking for a place to converse with other fitness freaks. I'm excited to use this forum to connect with others, ask questions, and especially share my two-cents about the physiology of the body, medicine, life, nutrition, and support. One of my biggest curiosities is motivation?!? I am fascinated by what motivates people to start working out, continue working out, and live a healthy life in general. Support is our greatest strength, Jay

Whilst I was pretty happy with my progress on the previous challenge, I still have some loose ends to tie up so rather than doing anything radically different, on the whole I'm going to keep on pretty much the same course as before. Therefore, my goals are the following: Goal 1: bodyweight exercising 6 days a week BUT THIS TIME WITH ADDED EXTRAS!!!! (CON +3, STA +2) Working out 6 days a week focusing on just one specific exercise each day to condense the time requires really seemed to work for the last time- it was easier to get into the habit of exercising every day rather than every other day and by doing more workouts for shorter times, I got an extra 15-20 minutes in bed each day and felt a hell of a lot better for it. This time though there will be two slight changes: firstly, to increase my general flexibility I will be attempting to add some stretching to my daily regime especially ones that will help with that days exercise. And secondly... Goal 2: PULL-UPS PULL-UPS PULL-UPS! (STR +3) I can currently do 4 so I going to copy a goal from Nymeria's challenge and have a go at the 20 pull-ups challenge http://twentypullups.com/the-training-program/ . I'm not sure if I'll get to 20 pull-ups by the end of the six weeks but if I manage to stick to working on it 3 days a a week, hopefully I'll be able to make so e sort of progress. Goal 3: even more handstand training. (DEX +3) Last challenge I focused a lot on my crow stands and not nearly enough on the handstands. I really want to get to doing a 60 second wall handstand and to start working on getting a 15 freestanding handstand so, despite this being a goal for the third challenge in a row, I'm going to press on with this again. Goal 4: a quiet and tidy mind. (WIS +2, CHA +2) Primarily I'm going to be using Calm.com to do 10 minutes and restful meditation a day but also, as an added extra goal I'm going to be resurrecting an ambition from years ago and get back to constructing my mind palace. So, although the daily meditation is my actual goal, I may well be posting a whole bunch of stuff about learning the name of Shakespeare's plays in chronicle order and weird stuff about loci and mnemonics. I will explain more later.

It was a cold morning on the 24th of February when it came, his first Assassin assignment came. He woke up in his apartment bedroom, which was a part of a large training academy he shared with the rest of the assassin tribe, typically 3-4 assassins per house. He woke, stretched his arms then noticed it: a neat envelope which was half way through his letter box, which simply bore his name in gold writing: Bambamty. Upon opening he knew what it meant, this was his first Assassin task, everything up until now had been training, practice. But this time was different, if he messed this one up he died, game over. The letter said: Dear Bambamty, We write this letter to you was we believe you are the write candidate for the task at hand. In 6 weeks time, the ogre's plan are gathering, and will likely march to war, you must stop it. Kill the leader Yuzgrut, and bring his head back to camp. Only then will you be a fully fledged member in the noble rank of the assassins. The elders. Breathing heavily he read over it twice, this was going to be the hardest task of his life. He knows he can't kill an ogre through strength, so he draws up a plan to hone his agility, his balance, and his skill, then immediately sets to work. Translation. For this challenge it wont be about weight loss for once, as im approximately the weight id like to be! However, the thing I'm lacking at the moment is some serious agility, balance and co-ordination, so ill need to work on those i think, whilst trying to lose fat (and remain at the same mass) Main quest. For my main quest, id simply like to be in the best shape ive ever been, a little vague i know. But theres no one huge goal i want to be working to, so ill break it up into sub goals! GOAL 1: To get close enough to kill an ogre with my bare hands ill need to have exceptional balance, and to train this i intend to be able to do a free standing handstand by the end of the challenge, so ill be doing the 28 day handstand challenge AGAIN, as im very close to doing this. (+2 DEX, +1 STR) GOAL 2: Another aspect of my life i need to level up in order to complete my task is my agility and co ordination. For this one it'll be a fun one ive been doing since September, but not nearly enough! I aim to do minimum 3 hours a week juggling practice, including the 2 hours on a Thursday with the club, if i can successfully do a 2 diabolo sprinkler by the end, challenge succesful. (+2 DEX, +1 CHA (for the social side)) Goal 3: 20 pullups! Im about 4 weeks into my 20 pull up challenge, so intend to keep going, will need to commit at least 3 times a week to this! (+2 STR) SIDE QUESTS. My first side quest is to commit to a calisthenics routine, not sure how im going to split it up, but itll probably be something like Monday: Chest, triceps, core Tuesday: Back, biceps Wednesday: Big bike ride on wednesdays so no chance of any real calisthenics, might do pullups on weds too Thursday: Chest, triceps, core, Friday: Back, biceps Saturday: Legs, Sunday: Rest. +1 STR, +2 Con (fitness = staying alive),+1 STA Side quest two is to again eat as clean as possible, no strict grading to this one, just grading each week and see how it goes. +1 CON My final side quest is to complete 5 weeks of swimming lessons (embarrassing i know, but i cant swim!) This could be vital, as who knows what terrain is waiting for me on my way to kill the ogre leader. +1 STA Thanks for reading guys, as always ill try and update often. With a weekly round up each Sunday evening! Hope you liked the narrative, its nothing amazing as i suck at writing stories, but it sounded cooler in my head! :L Good luck to all my fellow rebels!

Fourth Challenge [ January 14th – February 23th ] (I know that's not right, but for me it is Initiate Trials Where I came from... Where I went to after this.... BACKGROUND STORY William Waldgeist left the chamber with a smile on his face. He'd just finished the last part of his trial of the Force successfully. He didn't know it, because the examiners had told him. They were forbidden to do so, but each time the youngling had felt a spark of achievement. Others of his friends, who had done this trial before, had on occasion had the same feeling. On one side this made Bill happy, but on the other side it made him anxious. Younglings who were strong in the force were considered to be needed an even more harsh evaluation in the other two trials! --------------------------- High over the constant noise of Coruscant there was just silence when the High Council of the Jedi Order started it's session. Master Verra rose to give the other members of the council an overview over the first parts of this year's initiate trials to discuss how they should proceed. There was little disagreement and no open controversy, until she reached the end of the list: "William Waldgeist, Katarn Clan, youngling here at Coruscant. Finished with the trial of the Force, halfway through his trial of Knowledge, not started the trial of Self-Discipline yet." "He passed the trial of the Force with flying colors, all examiners - including myself - were deeply impressed by his immersion in and manipulation of the Force", Master Kil'Noan added solemnly, "now I know, why you have been so adamant about this boy, Grand Master!" Before Yoda could answer, fellow Jedi Master Sandrin Grell cut him off: "Great power leads to over-confidence and arrogance, which is an open pathway to the dark side! Can we be sure, that there is enough wisdom and self-discipline in him to balance that out?" Master Verra consulted his notes, before she answered: "His trial of Knowledge is going well so far, he is ahead of his peers. So, there is enough reason to believe that there will be wisdom to balance out his powers one day." "It will still depend on how this trial ends...", Grell stated, "he could still fail!" "And there is then the matter of his trial of self-discipline, of course", Yoda interjected, "this the crucial one will be! Not an ordinary trial but a rigorous one it should be." "I agree", Master Grell said a little surprised. The other council members signaled their consent, which Master Verra recorded in her trials notes. -------------------------------------------------- MAIN QUEST – Passing the Trial of Self-Discipline Goal 1 : Meditate and Fast (+2 CHA/+2 CON) Fasting as in intermittent fasting, I might experiment a little with different variants this time, though. Meditating as in I don't know yet. ;-) But I experienced a LOT of stress in the last months generally and the last two weeks especially. Technically the stress period isn't over, but things slowed down a little bit again. I want to use that time, to clear my mind and figure out some stuff about the future course of my life. Also, there has always been something on my mind (usually negative) and Grading: A - 6 weeks of IF + at least 35 daily meditations B - 5 weeks of IF + at least 29 daily meditations C - 4 weeks of IF + at least 24 daily meditations D - 3 weeks of IF + at least 20 daily meditations F - less than 3 weeks of IF + less than 20 daily meditations Goal 2 : Walk through middle earth (+3 STA) I saw this at ApfelStrudis last challenge and I had to copy it. Although since I saw The Hobbit last (and I actually read the complete book compared to LOTR); and that book comes chronologically first - I'll do the journey towards Erebor. Well, techically Rivendell comes first anyway. And I have no idea, how far I'll come anyway, but the following is an educated guess. Grading: A+ - Reaching the Trolls A - Reaching Weathertop B - Reach Midgewater Marshes C - Reach The Forsaken Inn D - Reach Bree/The Prancing Pony F - Not leaving the Shire Goal 3 : Hand-Standing and stuff (+1 STR/+1 DEX) Meaning not only handstands, but everything where I need to hold my own weight through my hands. Including especially crow stands and related stuff, since I managed to learn those (for a few seconds anyway) last challenge. If I can get access to paralletes or rings, that would count for this goal, too. Grading: Consistency measuring A - 35 days B - 29 days C - 24 days D - 20 days F - less than 20 days Basic life : Work out and eat right This is not a goal, there won't be any stats awarded for this. But I want to track it anyway. This is the essence of my healthy life, which I've acquired over the last year: 1) Only paleo food will cross through my lips, 2) Do my calisthenics workouts twice a week for every split, and 3) Go to every karate practice. LIFE QUEST – Passing the Trial of Knowledge Grading: same for each goal, consistency measuring again A - 35 days B - 29 days C - 24 days D - 20 days F - less than 20 days Goal 1 : PolSci Final Oral Exam (+1.5 WIS) Goal 2 : JapStud Final Oral Exam (+1.5 WIS) Goal 3 : DevPsy Module Written Exam (+1 WIS)

Hello guys. This is my first post on this forum but i have been reading NF for a while now! First of all. AWESOME site and community. You guys changed my life... A little about me I'm following the paleo diet for over 3 months now and i'm doing strength training for over 3 months too, but in the last month i added bodyweight workouts to my weekly routine. So this makes 3x weights exercises and 3x bodyweight exercises per week. The weight exercises are for burning fat and they're a full body routine. I already lost around 8kg. Went from 17% body fat to around 11% which is great for me. I'm not looking at gaining much mass, but i want that lean look. My main focus though is control of my body and being generally strong. If i had to choose how i would want to look i'd choose frank medrano I really like how he controls his whole body without a problem. He's the perfect example of how i want to be able to control my body. I know i have to add many calisthenics exercises to my routine but i can't right now. So i made a push/pull routine which i think is great, but i still want to hear some feedback. I looked around on the internetz for a good split routine which uses bodyweight and weight exercises and then i made this routine http://shrani.si/f/3x/J2/2pC0DnW1/1/zaslonska-slika-2014-02-.png Thanks in advance!

I'm still picking up the pieces from 2013, and I'm two days behind on posting. I'm still kicking butt though. Getting closer to fulfilling my epic quest. Main Quest: To get back to silks. My strength has really improved, so I'm focusing on slowly integrating air workouts this challenge. Goal 1: Lower my assisted pullup weights by 20 lbs. I'm nearing the final stretch of my assisted pullup weight, so I know I progress is going to slow from here on out, so I'm realistically looking at a 20 lbs decrease over the next six weeks instead of the weekly decrease I've been doing since I began working out again. Pass/Fail Goal 2: Go to 1 aerial class a week I'm a little short on funds, so I can't go all out and take daily classes like I used to, but if I want to get into the air, aerial classes are the main step in the right direction. Pass/Fail Goal 3: Calisthenic workout 3 x a week I want to get that pistol squat! A - 6 weeks of completed workouts B - 4-5 weeks of completed workouts C - 2-3 weeks of completed workouts D - 1 week of completed workouts F - 0 weeks of completed workouts Goal 4: Stretch an hour a day Essential for aerial work. A - 6 weeks of completed workouts B - 4-5 weeks of completed workouts C - 2-3 weeks of completed workouts D - 1 week of completed workouts F - 0 weeks of completed workouts Goal 5: Daily Yoga Practice Another good practice to get flexibility, strength, and endurance right for aerial work. A - 6 weeks of completed workouts B - 4-5 weeks of completed workouts C - 2-3 weeks of completed workouts D - 1 week of completed workouts F - 0 weeks of completed workouts Side Quests It seems I have a laundry list of things to, so I'm going to pick a few as side quests, and hopefully it will push me to do them. Side Quest 1: Continue Hooping (at least once a week) I know this will be a more obtainable goal once it warms up, because I am cold, all of the time. And it is cold, all of the time. Maybe there's a pattern there? I'll stick with it if I'm doing it at least once a week. Side Quest 2: Enter the bodybuilding.com transformation contest It starts the 13th of January. I'm really interested in doing this, because, well... the money... but also, the sense of accomplishment even if I don't win! Side Quest 3: Actively post on this board 4 times a week Last challenge, I think I only posted an average of once a week. I want to be more active on the boards, but with so little time, it's either workout or surf the internet, and I'm sort of glad I choose the former. I'm going to try to squeeze more in during the week, if I can, but I'm not holding my breath. Life quests Life Quest 1: Continue writing weekly letters to my son. Easy Peasy life quest. Life Quest 2: Work on German 30 minutes a day. My German is getting shotty. I want my son to be able to be fluent in German, so I need to make sure mine is still in working order. Life Quest 3: Start blog! Been trying to do that since I found out I was pregnant over a year ago...

Third Challenge [ November 11th – December 22th ] Endangered Initiation Part II Actually started this on on Monday, November 4th. So, this challenge will last 7 weeks for me, with the first (unofficial week) being known as Week 0. Where I came from... Where I went after this... BACKGROUND STORY The two old Jedi stood on the high gallery and looked down on the training younglings in the great hall. “He has made some respectable progress, I give you that, Grand Master! But there are still weaknesses in him, that will prevent him from passing the Initiate Trialsâ€, the Jedi Seer said in a low voice. “Know that I do, but point out those to him I will later today! Assume they will be fixed, what do you think?†“Hard to see, even his near future is.... Even if he passes, many masters will refrain from taking him on as a padawan because of his past and the long time he took to face the trials. But some may and then I daresay he will pass his Jedi Trials, as well eventually, and become a knight!†The Jedi Seer looked sternly into the contemplating face of the Grand Master, before he added: “Success and failure are strangely intertwined in his fate, he may become one of the greatest or worst of our order, or maybe even no member at all! †The Grand Master sighed: “So, not only my sight is clouded here, but the force itself refuses to reveal his destiny.... Nonetheless, thank you for your help! Continue to specially guide this one, I will, until the trials or thereafter, when his path will be apparent.†--------- “Of course, you can speak to him, Grand Master!†The lightsaber instructor bowed low, before she shouted into the hall: “Waldgeist, you're practice is cancelled, you have a visitor!†The practicing younglings stopped at once and one of them left the circle to join the Master, calm on the outside, but bursting with agitation on the inside. “So, William Waldgeist, some time it has been, since the last talk, that we had. Fare how did you?†“I'm goo..., I mean, I have improved. But....†“Wondering wether it is enough you do?! This feeling memorize well, youngling, for you will need it all your life to push past the limits others and you yourself will impose on you!†Slowly the Grand Master walked around William, watching him carefully. “But, your thoughts now are focused on the trials, as well they should be! Spoken with your teachers and observed you myself I have. Improved you have enough, that the Council will order your trials somewhere in the next 6 monthsâ€, the Grand Master said in a clear voice, concealing the discussions that had led to this result. Many of the other members of the High Council had been of the mind, that William would maybe never been ready for the initiate trials and should be handed over to the responsibiliy of the Reassignment Council to become part of the Jedi Service Corps immediately. His diplomatic skills and the weight of his word as Grand Master and Master of the Order were the only things that had prevented this decision. But the price has been to fix the date of the trials in the next months, knowing that the time for preparation may not be enough. “I'm ready?â€, he asked with overboarding joy. The old Jedi cautioned him: “You can be, by then. But only if on the path you are now on you stay and focus even more on your goals!†“I will, Master!â€, the proud initatie said and bowed. “More there is, though..... Some flaws remain, made even more obvious by your improvement. All of them we cannot fix in the time you have left, but on the most important we have to focus on!†The Grand Master threw away his crane in a swift motion and without ever breaking eye contact with the youngling stood on his hands. “Both feet on the ground may work as a metaphor but for the movements of a Jedi it is not enough. Become a circus acrobat you will not by the time you're trials happen, but certain basics you will need. Know that you've failed here before and that this is something many a initiates struggle with, I do, but conquer this fear soon, you must!†The initiate wasn't surprised, he'd actually expected a pointer here and had already started to make plans, that would lead to improvement. “More flexible you've become, but still a major problem this remains, so concentrate especially on this as well! Shoulders and wrist are indispensable parts of you body, focus on them, you must!†MAIN QUEST – Mastering the Pillar of Self-Discipline (=Leaning Up/Body Recomp/Functional Body) GOAL I – Kill the dead weight (+2CHA / +1CON) “A Jedi with the force he flows like a leave, not a dead rock he is, blocking its current!†Basically this is a continuation of the last challenge(s), dropping fat by dietary means while not loosing (too much) muscle on the way. My usual nutrition (by now) is almost completely paleo, that's my base line and starting point. I'm also used to up to two 24 h IF sessions a week, but not gonna use them much this challenge I think. Aaaand last challenge I managed to half my sugar intake from about 120 g a day to about 60 g (take that sugar demon, hah!). If you look down, you'll see I'm about drastically reduce my sugar (all carbs actually) intake again and right from the beginning instead of slowly over time. Abtacha pointed me towards the carbnite concept/ketolysis in general, and I searched around for them and similar ideas in the depths of the internet. Long story short, I constructed/calculated the following macros for my personal use/need on (non-)training days, as well as more general guidelines for the refeed day/carbnite window. Since getting enough veggies(/fruits) in with that concept might be a little hard, I'll also be monitoring these. Goal is therefore to hit these macros with a margin of error of +/-5%. Revised after Week 1 Non-workout day: Workout day: Carbnite: Calories 1.685 2.055 3.600 PROT (g) 120 135-150 130 FAT (g) 125 155 60 CARBS (g) <30 <30 630 Veggies/Fruits 5 portions a day 5 portions a day 5 portions a day Grading: A – Hit macros on 36/49 days B – Hit macros on 34/49 days C – Hit macros on 30/49 days D – Hit macros on 26/49 days F – Anything less than D GOAL II – Body Control (+2STR / +1DEX / + 1STA) “Without control over his own body and mind, to be a Jedi is impossible!†Also a summarized continuation of my workout goals from last challenge. That includes Calisthenics, Gym, Karate each twice a week. Grading: A+ – A conditions plus passing green belt examinations in december A – Working out at least 13 times in each category B – Working out at least 12 times in each category C – Working out at least 10 times in each category D – Working out at least 8 times in each category F – Anything less than D conditions GOAL III – Weakness Elimination (+2DEX / +1CON / +1STR) “Mind what you've learned, save you it can from failure at the trials ahead of you!†A couple of things, that I lack or need/want to work on, as I noticed during the last challenge. A general part of this is my flexibility/mobility, bodypart-wise the focus is on shoulders and wrists and last but not least skills-wise acrobatics basics (really basic stuff like falling and rolling, but also the first steps towards the handstand) To tackle those weaknesses I want to incorporate them into my nightly routine, which worked out pretty good last challenge. Now I'll just have to invest 15 (or 20) minutes instead of 5, which should be still manageable. Nightly Routine: Karate (Kata, Stances, Kicks) Rolls (Parkour, Forward, Backwards) Handstand Progression Stretching (Hand-to-toes, ….) Shoulder/Wrist mobility Grading: A+ – A conditions plus wall handstand for about 30 seconds A – 7/7 days a week - 40/49 in total B – 6/7 days a week - 36/49 in total C – 5/7 days a week - 30/49 in total D – 4/7 days a week - 24/49 in total F – anything less than D LIFE QUESTS – Mastering the Pillar of Knowledge (=study/research/write) “A true Jedi is not fooled by informations other give him, he seeks knowledge out himself!†Grading for those will all be the same. One point a day if I actually did something, partial points possible, but higher bar than last time: A – 6/7 days a week - 36/49 in total C – 5/7 days a week - 30/49 in total F – anything less Thesis Finish Quest (+2WIS) Nothing new here as well. Just a closer deadline..... While the survey is running, I need to write extensively on all the chapters not dependend on the survey results, e.g. theory and methodology. After the survey's finished, the time for analysis and interpretation has come. Psy Class Mini Quest (+1WIS) 15 Minutes a day investment for either developmental or personality psychology/diagnostics. Be it reading a chapter, watching an online lecture, summarizing either one, making study cards etc. I want to be able to kick those exams' asses in March, so gotta prepare now! Oral Exam Prep Mini Quest (+1WIS) After I submitted my MA thesis, the oral exams will be the next dragons to battle in order to graduate. For the moment only two things to do here: 1) finding topics (and get them approved, but that is already done for 2/4 professors) and collect relevant literature, and 2) prepare 60 pages of original Japanese literature, learning new vocabulary, new kanji including reading and maybe even some higher grammar (that I don't know yet or forgot because of not using it). 15 minutes a day should be attainable, as well, I think.

Happy holidays everybody! In my first challenge it turned out that six weeks were apparently not enough to enforce a strict habit of minimum 3 workouts per week. I will make use of these two weeks and solely focus on integrating this habit once and for all in my life. By doing bodyweight exercises I came to the conclusion that it really doesn't take lots of time and money to be fit. I think I owe my body and my health this minimum effort of about 45 min three times a week, in total 2 hours and 15 min per week. Right now I am staying at my parent's place. I took my time to discover the area and found a playground and a parking lot with a roof that can be used for pull ups. I will do a mix of the following exercises: pull ups, parallel bar dips, push ups, pistol squats, l-sit and leg raises. So first workout done, only five missing. This should be a walk in the park, right? Since cats make everything better in life:

And just like that, the next challenge is upon us. Honestly, I've been raring to go all week. I've got a 90-day training plan I've been sitting on, and I waited until the start of this challenge to apply it. I've spent the past week, pretty much just resting and doing yoga and eating lots of fat and vegetables. It's been pretty okay. Definitely impressed upon me how vital diet is in getting yourself to looking the way you want to look. I'm fasting my way through today after having had cheat day yesterday, and I feel like things are going pretty good. I've ended up in a coaching group led by Jason Ferruggia, and have found myself with probably more in the way of resources than I'll ever really need for a lot less than I was paying to buy individual programs before. Can't believe I didn't think to do this sooner. So! What's up this challenge? Same old same: trying to get to looking great naked while improving strength while training martial arts. The only difference is, this time, I don't have to carry the weight of my own programming anymore. Goal 1: Bodyweight Bodybuilding 4x Per Week Yup. It's a whole slew of exercises designed around using calisthenics to build the body. It's the best of both worlds, as I see it: building strength that's functional, as well as having fun with all kinds of different things. I don't feel right listing the specific exercises; feels like proprietary information, you know? But I will remain accountable to y'all for doing them. It's essentially a bunch of moves and some pre-programmed finishers. Graded out of a possible 24. +4 STR Goal 2: MMA Bodyweight System 4x Per Week And this is where it gets interesting. XD Dunno if you heard of this guy, but he created a system of using MMA moves to condition the body. It's short, intense, to the point. It's basically practicing cage-fighting mechanics, combined with striking work. It's kind of my way of touching base again with martial arts, which I need to get back into again. Same as above, proprietary stuff, can't list the workouts themselves, but I will be accountable to you that I did them. Graded out of a possible 24. +5 STA Goal 3: High Volume Maintenance Right. So I haven't ever been the best about paying attention to my body's needs for maintenance. Warm-up? Cool-down? The hell are those? The thing is, I've gotten a lot better at warming up. I'm not quite so good when it comes to cooling down. That's something I need to do more of. I wasn't so good about warming up before I made it a habit; now I need to make my cooldowns habitual as well. Graded out of a possible 42. +3 CON LIFE GOAL: REDEFINING HUSTLE So, some of you might remember that my car basically bit the dust this past week. And I'd been working on finding a solution to that. My dad basically came in and helped me get a new car, which is awesome. And now I'm going to have to make car payments, like an adult. This is not a problem, except that I need to find another job to help me get there. So, I'll be working the personal training job, plus another job (possibly two), whilst simultaneously attempting to build up some clientele on my own. My work is cut out for me. But for the moment, let's just focus on getting that next job. Pass/Fail. +1.5 WIS, +1.5 CHA So, what's gonna motivate me? After all, I don't have a spouse to look good for, a kid to inspire, or anything like that. Yeah, I want to take care of my family, but being able to do more pull ups or getting teh abzzors isn't particularly relevant toward any of that. What drives me in this? Honestly, it's the fact that I have you all to be an example for. Struggling for physical beauty and capability has just been something I've done for a long time. Y'all give me a reason to keep on fighting over here, because I know y'all are gonna work hard wherever you are. I gotta step up if I'm going to lead you all with anything like a clean conscience. I'm ready if you are. Let's go to work.

Well, I guess I'll go ahead and be the first. My background/goals: I'm a martial artist/low budget training enthusiast. I am also a personal trainer. I'm attempting to figure out some things about effective programming and I wanted to get the input of the community in terms of what works and what doesn't. So. As a martial artist, I am required to have a unique blend of strength properties. I not only need to have a great deal of strength; I also need to be able to exhibit power as well. I'm currently looking at a four-day rotational kind of scheme that mixes things up a little bit. CAVEAT: I understand that this looks like an awful, awful lot. It's really not that much; for the most part, this stuff is done in less than an hour, and it only looks like a lot because I'm attempting utter transparency in breaking down each component. I didn't create this routine without some experimentation, and I can verify that I am capable of performing under the workload. -Days 1 and 3 are dedicated to anaerobic conditioning. For me, this means KB swings and Snatches, because I have access to a gym and the weights are challenging. I am also fiddling around with isometrics on those days; in particular, I'm using a rope and executing maximal contractions against the constraint. Sometimes I get bored and work with Tabata Intervals on a rowing machine too. -Days 2 and 4 are their own unique challenges. Day 2 is a day devoted to maximal strength development. Day 4 is a plyometric kind of day. While they both have their own unique moves, there is a certain similarity between them both in that they each revolve around movement in certain planes of motion. To provide an example: A1: Vertical Pull A2: Squatting Movement B1: Horizontal Push B2: Lunging Movement/Glute-focused Movement C1: Horizontal Pull (Think inverted rows) C2: Calf Movement D1: Vertical Push (Not sure if this should be dips or if it should be an inverted pushing movement, a la pike presses leading to HSPUs). These will also involve core work as well; I'm thinking hanging work, bridge work for the reverse, and planks. Thinking I might alternate that up some, so one day I'll do dynamic core work and another day I'll do static core work. Not sure, really. Assuming that I do not push to failure on these moves, I am planning to incorporate finishers on these workouts as well. This only if I've been performing moves with good form and my body isn't giving me the signals that say, "Kishi, you dunce. Cut it out or I will give you such a pinch." Upper body stuff is gonna be kept down in the 10-12 rep range; lower body will go up to 20 because I'm convinced it can take the abuse. I see no reason to go higher for strength development, particularly with plyometrics and the stress they place on the joints. -Day 5 is a rest/active recovery. I'll need it. So, why am I posting all this? To be honest, it's because I'm really insecure about my ability as a trainer to program properly. I have clients who are looking to me to create protocols for them, and I really want to be able to do right by them. That means I have to do right by myself, too, but I also know that I would benefit from extra eyes having a look and pointing out where I'm being daft. All right. I can't think of any other weird ideas to throw at myself. I'm posting stuff up on my battle log following this routine, and I have a link in the sig, so if any of this is unclear and you want a look at how it works in execution, by all means have a look. I submit myself to your critiques and questions.

WOLVERINE: THE MUSICAL A WORDY INTRODUCTION TO MY 7TH FREAKING CHALLENGE I will be having abdominal surgery on April 17th. I know I've been talking about my damn surgery for FOREVER AND A HALF, but this time it's actually happening. The surgery is routine (for my doctor... not so much for me) and outpatient if it all goes well, but serious. I'm getting a lot of mixed messages about recovery time. My doctor says NO LIFTING FOR THE REST OF TIME (I'm paraphrasing here), but we didn't really get into what "lifting" means and I may have been a little (a lot) overeager in my "But when can I work out again???" line of questioning. It's totally within the realm of possibility that she is being conservative in her recovery estimate so that I don't push myself too fast and too far like a jackass (which is something I would totally do). I have talked to others who have had the same type of surgery and recovery seems to vary wildly based on the sex, age, and health of the person speaking (shocking, I know). The guy who I talked to who is older and not as active as I am (but healthy) said that he was walking around the next day (not like walking but around the house type stuff) and was tired but functional after about a week. He couldn't give me a really good estimate on the training because he didn't (doesn't) do much, but was of the opinion that my doc was out of her gourd with her NO LIFTING FOR THE REST OF TIME (paraphrase) estimate. Needless to say, not really knowing what's coming has played havoc with my goal setting for this challenge. LAME. I'm being forced out of my comfort zone a bit on this one as I can't be as specific and planned as I like to be. DOUBLE LAME. I suppose working on some flexibility/play-it-by-ear-ness will build character or something... Blah, blah, blah. Onto the goals! WOLVERINE'S GOALS OF WONDER AND DELIGHT (WORKING TITLE) I have found myself inspired by my fellow Rebels over and over again. I have learned so much since joining the Rebellion, and I feel like centering this challenge on those that have inspired me would be a cool way to honor all of your places in my journey. GOAL 1: ADAPT MY TRAINING AND STAY CONSISTENT Week 1 (post surgery) workouts will consist of two daily walks. Walks will increase in length and time as I recover. I will re-evaluate this goal each week, and adapt my training (CROMAN RED) to what I am capable of at each stage of recovery. I will not sit on the couch and do nothing. Each week and with each stage of recovery, I will be consistent (ELASTIGIRL and AROCK10) with my training and follow-through. Possible Attribute Points: +1STR +2 CON +2 WIS GOAL 2: PLAN, TRACK, EVALUATE, AND REPEAT I will continue my cut for now, but will keep it slow and steady. I will obsessively regularly track my measurements and diet and continue to take progress photos, so that I have the information that I need to make informed decisions (WALDO) with regard to my diet and training (should I be able to recover enough for a "real" workout). I will also re-evaluate this goal each week, making sure that the current plan is helping and not hindering my recovery, which takes priority over weight loss. Possible Attribute Points: +1 CON +1 WIS +1 CHA GOAL 3: PRACTICE OPTIMISM It is okay to be grumpy when life throws you a curveball; it is not okay to wallow. I will stay positive in tough circumstances (THE WOLF) and I will not talk negatively about myself or complain about my circumstances (DEVYN). I am allowed to feel badly about being sidelined for awhile, but I need to allow myself to feel that emotion, catalog it, and then let it go. My wife is going to have a full plate as it is, she does not need a heaping pile of depressed me as an appetizer (or would that be dessert?). I need to practice happiness, joyfulness, and optimism. Maybe some will stick. Now that I think about it... maybe that's how Wolf got that bangin' midsection? Possible Attribute Points: +1 CON +2 WIS +1 CHA GOAL 4: TRAIN THE MIND I had a revelation recently that the mind can be trained just like the body can be trained (VECTOR). At every opportunity we are faced with choices. Red pill or blue pill? Train or sleep in? Take the freeway or side streets? Some choices are moral, some don't really seem to matter in the grand scheme of things. Take all the emotion and desire out of a situation and it always comes back to a rational, logical choice. I will be flossing daily, taking out my contacts and cleaning them every night, drinking my 64 fl. oz. of water, side/back sleeping (no stomach!), and not drinking alcohol alone for this challenge. Why? Because those are all healthy habits that I tend to slack on and I'd like to rectify that. I will also drink tea every morning instead of coffee brush my teeth with my left hand every day, and prioritize my left hand in other areas of life throughout the day. Why? Because I can. I don't "want to". I don't "not want to". I am making a conscious decision to change a habit that is neither good or bad for the purpose of training my mind to think about habits in rational terms ( a or b ) rather than moral/emotional terms (good or bad). Possible Attribute Points: +1 STR +1 CON +1 WIS

Music! http://youtu.be/XFEAzP1Zm-A I like this song. In between the creepy children's choir and the suspenseful tempo, you hear this clear, ringing sound. In my head, I've always seen it as this epic forge scene, or like the hero is remembering those things that brought him to this moment, which is also epic. I've been playing too much at being a tinker, trying to find a way to increase my abilities by hacking the resting times between exercises. The result has been a lot of stress, a lot of mental effort... and in the end, not really a lot of result. During my assessment, I found that my numbers had not moved in a decidedly good direction. They'd actually done the opposite. Honestly, I suspect that what I found was a great way to do a circuit for a while that ultimately didn't produce anything beyond fat-burning. Might be good later, but it's not useful to me if I want to get strong. So, I found a couple of resources. One is by Al Kavadlo - his books on calisthenics are probably going to be the new Convict Conditioning before too long. The other is a collection of pieces by strongman and coach Travis Stoetzel. This particular manual uses three tools: bodyweight, sandbags, and kettlebells. Since I'm within spitting distance of all three of those, I figure it's only right that I do that, especially given some of the feats the guy has put up. Unfortunately, Stoetzel insists on getting your cals right before you do anything else. Which makes perfect sense. That just gives me some epic fitness feats to shoot for. So, here we go: Goal 1: 'Pushing the Limit' workouts, 3 times per week. I will be making this happen. I'll have to get up earlier on Wednesdays to make it work, but I will make it work. One day for legs, one day for pushing, and one day for inversions. I also have the goal of practicing some kind of pulling on each of those days. +1 STR, +3 DEX. Graded out of a possible 18. Goal 2: Get Back Into Martial Arts I got a raise at work! And my town has an affiliate dojo with the judo school that I train at. So I'm thinking what I'll do is I'll use the raise to finance the training and train here in town, so as to eliminate the travel expense as much as possible. +3 STA. PASS/FAIL Goal 3: Make My Bed and Sleep In It I miss having my bed. I've been sleeping on the futon that's right next to it with just a single blanket. I miss the comfort, and there's no good reason not to do it. It'll work itself out to something good for training, I'm sure. +3 CON. PASS/FAIL LIFE GOAL: $250 In Savings What is money? On a philosophical level, what does it represent? In truth, money is a representation of a person's freedom. The more money you have, the more freedom you have to do things, or to evade the restrictions that less money gives you. This has been something that has made my past challenges a real headache. I'm sick of it. I want out. Getting a savings account built up is the first step. At the same time, I also want to accomplish three other things: two hardship deferrals for my student loans, and the automation of my savings. +2.5 WIS, +2.5 CHA. Graded out of a possible 250. Two other things I'll be tracking here will be my writing and my meditation. These are big goals for me as well, and I'm still trying to figure out how they work. Keeping accountable here will be awesome.