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  1. on we go Lucky fire dragon shifts shape part 3 Shifting shape part 1 had me slim from 70kg down to 68kg roughly, in shifting shape part 2 I got to 67kg but then back up to the 68 and now I'm aiming to stabilize at 67 and/or go lower aaaaaaaaaand stronger again Strength gains happened slowly as I had to tickle myself out of big inertia, but slowly I'm getting into motion again, whooohooo. Now to keep it going and build up a bit more. As shifting shape also needs a certain innate flexibility and clarity in focus, I've been training my meditation skills and wil
  2. 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 kip
  3. Thi challenge I will step into the scary and exciting world of BULKING. I will be eating to gain about a half a pound per week. For the next couple of months, my main focus will be on building muscle. To succeed at the challenge, I need to Climb The Tower of Gainz. Each week I will have steps to climb to get to the top. Three of the steps for each week will be my main goals. In order to finish the step I must either complete all the days of the goal, or do a repair to the step. Then I have extra steps that I earn by picking from various activities. I'm making a pretty gameboard.
  4. Continuing on from my previous challenge with similar goals and Deadpool goodness Goals 1. Stick with Half Marathon Training Plan I've got 8 weeks till my next half marathon and training is going well so far. I just need to stick to my training plan to run 3-4 times a week. The plan is to a long run on Sunday (unless it's OCR week), a recovery run Tues, speed or hill session Thurs and Parkrun on Saturday (again, unless it clashes with an OCR). 2. Strength train when not running incl GtG chin ups. Pretty self explanatory, do a strength training routi
  5. Lucky fire dragon pulls herself up and up and upside down Hi everyone, for those who don't know me yet, I am an amateur pole dancer who got hooked about 3 years ago and is since then slowly, stubbornly building some strength to actually do some dancing on this fabulous thing. It's totally addictive, gives me big bruises and even bigger fun, confidence and has turned me from sluggish desk worker into circus-nerd, active, stronger than I have ever been and roughly 10 kg lighter to when I started three years ago. Apart from pole dance I dabbled with aerial hoop, will get g
  6. THE YEAR OF DISNEY PRINCESSES BECAUSE I AM A MOTHERFUCKING PRINCESS MONK: PRINCESS JASMINE EDITION As is tradition (hey, once totally counts as tradition!), have my favorite Jasmine song: What? She's only got the one song, and as much as I like A Whole New World, I like this better. Rock That Crop Top, Jas. Having some core confidence definitely translates in other areas of life - I mean, just look at that sassy princess in her crop top. I totally need that. And core strength. After all, a rocking crop top isn't going to toss the guys off of me in bjj. CHALLENGE:
  7. It was our family game night. Mr. I, Violet, Dash and I were all sitting around the table playing Pandemic. Jack-Jack was already asleep for the night. It was pretty much a typical game night, Dash dashing out and running around the block every five minutes, Violet disappearing occasionally, and Mr. Incredible texting Frozone about their latest exploits . All the sudden Mr. I interrupted our game, with a loud exclamation “NO†we all looked up at him. He shakes his head as if in disbelief. “What is it?†I ask “We need to turn on the news†He says, quickly grabbing the remote
  8. Prologue The worst happened. We thought we were safe, we thought the thing we feared the most would stay in the realms of science fiction. We were wrong and we were so unprepared. The world as we knew it ended. It happened so fast, no one was ready. Not many of us survived the bombings. Some people were lucky enough to make it to shelters in time before the bio-chemical attacks started. Some weren't so lucky. We thought we were safe in the shelters but we had no idea the horror that awaited us on the outside. Not everyone hit by the bio-chems were killed; some survived, but they can no lon
  9. I find that I can execute at least one chin up, one pull up, and one neutral grip pull up from a standing position with slightly flexed arms. However, I can't figure out how to get my body to that position from a dead hang at this point. I'm thinking maybe flexed hangs for time might help get me to the point where I can knock out a rep from a dead hang? I'm curious what others have done to overcome this hurdle. Suggestions on movements/exercises to facilitate this? Thanks for your help! Just to clarify on the starting position I mention above, here's a video in the event my description
  10. So I'm starting a couple of weeks late but that's ok, it's my first 6 week challenge so I'm not putting too much pressure on myself. My main quest is to do at least 1 chin up by December 31st. Starting weight - 77kgs and a body fat of 28%. This 6 week challenge goal is to complete Level 1 of Steve's road to pull ups which is Bent Over Dumbbell Rows. As I am a woman of nearly 6ft, with little upper body strength, I will be aiming for a weight of 18-20kg @ 8 reps x 3 sets to complete this challenge. Wish me luck! Last week I completed 14kgs @ 8x3 along with: Strength Training Sets
  11. So here lies my official battle log for my annual goal....completing at least 1 chin up! I have a competition going with my sister in Sydney who can do one first - from free hang - no cheating now. Although she is a good 20kgs lighter than me, I won't let that stop me from giving it my best shot! I have taken Steve's articles on pull-ups on board, and have set out my 6 week challenge to help me get there. I am currently working from stage one, aiming for 20kg single arm dumbbell rows. Once there I will move on to supine rows, negatives and assisted pulls. Is there anyone else out ther
  12. Main Quest – Become Resilient People have accused me of becoming “consistent†over the last challenge. Sadly, this remains a struggle for me. Over the last few years, I’ve learned what works to keep me happy and healthy. Far too often, I wander astray because I “deserve some time off†or want to pursue some shiny new method or goal. Time to develop persistence and focus like Batman. Time to bounce back from setbacks even stronger and wiser. Time to become resilient. (BTW, grading = >90% - A 75-89% - B 50-74% - C <49% - F) 1) The Training is
  13. Pull-ups* = pull ups, chin ups, pull up negatives, flex hangs, deadhangs, or wherever you are with your pull-up progressions. The world is our playground! And doing pull-ups on horizontal bars or rings is boring. So, the goal is to go out and find new and interesting objects on which to do your pull-up sets and build your grip strength in the process. +1 point for each new and exciting place or object for pull-ups, but you have to describe where you're doing them. +1 more point for each photo or video posted of yourself doing a pull-up somewhere interesting. The winner is the person
  14. All right. Let's get this party started. So, in case any of you didn't get the chance to see, I've been working on new goals. I've desired to grow stronger and fight better, and my goals to that end have helped me with that a lot. But at the same time, I've been exposed to my limits. I've done manual labor and found that strength training has its limits in terms of what it can do to save you. And I've seen what it's like to wake up in the morning and not feel pain. I like those things. I like them very much. The overarching mission of this year is twofold - one, to make my body move bette
  15. This is my first try at a challenge and I'm feeling ready to go! I'm a type 2 diabetic and my overall quest is to get my A1C number back down to 6. I've done it before but in the last year it has jumped back up to over 9. My next checkup isn't scheduled until late March so I'm not going to set an A1C number as the specific goal for this challenge. In the past setting specific performance goals has served me well, so that is what I will do here. Stats/Current Fitness Level Male, 31 years old, 6'2" 172 lbs. I currently run at least 3 times a week, usually 3-4 mile intervals. For streng
  16. I have been gearing up for this now for about 4 weeks. In fact I am a nerd now because of my goal of being able to chin and pull up with ease. I was trawling the NET for how to do a proper chin up and I stumbled across Steve's Youtube video - which inevitably led me to where I am now. Here with you great guys. So on Friday - after a lot of inverted rows, and assisted chin ups I managed my first one from a full hanging loose position. It felt great!!! I was so stoked that I thought I would 'go big' and try for the full pull up. Well that I am still working on - in fact I was so far awa
  17. Hey there everyone. You mind if I come play over here for a while? I would have hung out in one of the other guilds, but I have too many jobs for Serenity, and I'm not gonna run (much) so the Pavement's out. I'm not trying to bulk so no Weight Gain, but I'm not planning to resist holiday treats either, so Weight Loss is out too. So, the only one left for me to join is this one. I hope y'all don't mind. Anyway, posting up today's workout: Warmed Up Chin Ups: 3x61, 5 (notation indicates the number of sets, out of the total executed, that this particular rep range was used). Pistol Progre
  18. A little while ago I asked Rebels for their thoughts on whether resistance bands would be enough to get me to be able to do an unassisted chin up. Turns out they were! My next challenge is to improve the quality of my chin ups. My form is not perfect - I start close to a dead hang but not quite there, a very slight bend at the elbow. I do quite like this because it seems to be easier on my shoulder joints than a dead hang but at the same time it'd be nice to be able to do strict form. Besides MOAR CHIN UPS, what would be a good way to build the strength needed to improve my form? I find nega
  19. Wow, two pages worth of monk topics, and your guild leader didn't even show up. Wow, guys, I dropped the ball. Sorry for that. So, life done gone became a hurricane in the intervening period. Lease is coming up in August, and I've been trying to get into personal training in a big way. Animazement happened in my town, which led to me meeting up with some friends of mine from high school whom I hadn't seen in years. They didn't recognize me, which was a freaking fantastic validation of my efforts from the old days. Anyway, the war against myself continues. The program I'm following to devel
  20. Hello everyone! I'm newbie here, and recent got a question to do. But first, i need explain one of my objectives.Do pull ups! Right now, i can only do chin ups! Just 4-5, and 0 pull ups! Question 1: Training harder to improve my chin ups will power up my muscles for pull ups? Question 2: The major difference between chin ups and pull ups is the grip form right? But, talking in muscle groups, what is the major difference? From now on, i thank you all! []'s
  21. Hi everyone, For the past couple months I've been rotating all my exercises once to complete a set and doing three sets total. In this way, I could do 12 chin ups each time. Today I decided to do all three sets of the same exercise back-to-back before moving on to the next ones. In that fashion, I could only do 12, 6, and 4 chin ups. Quite the dip!! I know people say it comes down to preference, but am I still getting as much out of my workout if I'm doing so many fewer reps? I don't know if I feel as worn out tonight as I usually do (I was able to push harder on other exercises, so I
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