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  1. 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
  2. 12 Week Hypertrophy Quest Quest Goals: 1) Increase Muscle Mass 2) Decrease BF% 3) Increase Strength In All Lifts Overview/Details Each working set should be performed to near failure with 12 being the most reps you should perform and 6 being the lowest. This workout utilizes supersets.Take a 1 minute break between each superset. Supersets are grouped by letter before them. See Quest Objectives for context. Increase weight on each set by at least 5lbs. Increase weight from week to week as well. By the end of the 12 weeks, you should be 10lbs+ stronger in many
  3. The end approaches. After the last 11 ordeals, I have finally passed from the hands of the old master and onto the new. Although survival is not certain, I must persevere to the end. Less dramatic version: I'm starting book 12 of WOT and Brandon Sanderson has finally taken the wheel. The first time I finished the series, there was a year+ gap between me finishing book 11 and then next three books. I'm actually not certain I read book 12 at all. Oh yeah, goalz. Gym stuff - still cutting and expect me to gripe about that. My program is in the signature, b
  4. Hey y'all, it's that time of year again - ballroom dance nationals are only a month away, and I'M PUMPED!!!!!! Still a lot of stuff to do, but rather than doing anything that feels like cramming, I'm going to try and stay the course. I had a reasonably successful challenge: Based on what went well and where I still need to improve, I've got the following goals on tap this time around: Comply with calorie and protein targets, figuring out weekends: I'm cutting, slowly, and aiming to get to a point where I'm at a physique I feel really good about for competitive
  5. Edit: Based on my New Years’ food resolutions, I’m gonna be making a lot of Mac n Cheese this year. Probably none this first week, but keep an eye out for the first attempt circa 01/07. So I’ve added a bonus goal in addition to the 5 main ones I started this post with! Alright, here goes first challenge of 2018. Everything will start Jan 3rd, my first full day back in Dallas. Clearly I'm getting a little stir crazy staying with my parents in that I'm already typing this up - will add a theme and gifs sometime before the 3rd as well. Hit target calories and protein, eve
  6. "Let the Dragon ride again on the winds of time." The sprawling epic of the Wheel of time is my inspiration this month for practicing better habits in my sleep and my writing. While I'll keep my habit of complaining about my deadlift, I'll also be doing a daily check in for the previous days tally of hours of sleep, creative writing word counts, and journal word counts.
  7. Wandering Monk Chronicles: A Boy Dons the Assassins' Cloak So I've done two Assassin challenges and for both of them I just dropped-off at the end, forgetting to close out. I'm realizing I was trying to do way too many things. This time I will be modelling this more after my first tour of the guild, which seems relatively more successful than my two other ones. A Game of Faces The main goal is building a solid foundation to stand on by the end of the year. It took four previous challenges to get the first three aspects up to an acceptable level (which hopefull
  8. Update from last challenge: Eating 6 times a day fucked me up. Planning dinner with the wife is the key, that's where I need to improve. I worked on Crossfit skills (double unders, Muscle up progression etc) and stayed mobile. I did things at the house. I did not work on my riffle. So part 2 of the 2nd half of the years goals: 1: Give praise in the Iron sanctuary. To do this, I must remain mobile and healthy. I know right? And since I'm sacrificing my gainz at the in the halls of crossfit. #makingcrossfitwarriorsagain Wait, that's
  9. Update from last challenge: I got my Cals and Marco's figured out. I worked on Crossfit skills and stayed mobile. I did things at the house. I did not work on my riffle. So part 2 of the 2nd half of the years goals: 1: Give praise in the Iron sanctuary. To do this, I must remain mobile and healthy. I know right? And since I'm sacrificing my gainz at the in the halls of crossfit. #makingcrossfitwarriorsagain Wait, that's not how they look... Work Mobility every day to include lax ball to the thoracic area, quads, calve
  10. Keeping it simple. 1) Time to Cut: Drop to an average of 2600 calories per day by the end of the challenge I haven't been on a (major) cut since I left for Camp back in September. By and large, I've figured out that at 3,000 calories a day my body is pretty content to hover around 210 pounds, with a gut measurement of 36.5 inches. I'm less concerned about the weight this time, but I'm not feeling that gut measurement. At my thinnest I was measuring a hair under 35.5", and ideally I'd be slightly under 35" and in the 15% bodyfat range. I'm just feeling doughy ar
  11. Titles a bit lame, but I felt like taking a walk down memory lane and posting a f***ton of gifs / memes from my favorite TV comedy, Parks and Rec. Challenge 1: Food Going to attempt a cut this challenge. Eat 2400-2600 calories per day, at least 150g protein, and 80-100g of fat (last one is a total guess). I'll call it a success if I get each one 5 days out of each week. One way to hit that protein goal! Challenge 2: Dance and Accessories Do a mental toughness workout before each dance practice (3x per week) Do Pilates at least 3x per week - I
  12. Last challenge was sort of a warm up as it was my first challenge in about a year. Now I am ready to dive in to the next one....well almost. I am going to be switching up my lifting routine a little, adding overhead press and switching to 4 sets of 5 with increasing weights instead of 3x6 with fixed weights. Lifting schedule remains the same M,T,TH. This time, though I am adding some sprints in on Wednesday. I am not formally restricting my diet any more than the last challenge, though, as I decided last challenge, I am going to try to stop eating for the day once I hit my pro
  13. Hi Friends We are back again for part 2 of this challenge all leading towards my first OCR in June, the Boston Spartan Sprint! Last challenge was a major long list of a bunch of small things that I was using to try and cover all aspects that I thought would help me move towards getting prepped for a spartan race. I discovered over that challenge that some things were actually already far along while others still need some serious dedication. This challenge will hammer down and bring focus specifically on those weak spots while grouping the already positive spots into a
  14. This challenge is focused on destroying @Br0din in the PVP challenge ending March 1st. For inspiration, I’ll be looking to Goliath and the mighty Manhattan Clan in their struggle against Odin and his evil schemes. Odin also hated cardio and loved all things that go pew-pew, basically the same as our fearless moderator - whom I will kill. With death. Cardio hating Br0din ^ Pew-pew loving Br0din ^ Br0din slaying machine ^ Non crazy version: This challenge is going to be a simple one: drop 4-6lbs, run my modified 531 program and don’t g
  15. This is a plan I've made for my 12+ week cut I'm gonna start either at the start of February or March and I was wondering if anyone could read it and give me any notes or just confirm its okay-ness? :') This is meant to be a slow and steady, non-extreme cut as I really don't want to lower my calories too much for general mental health reasons~ Background: I've been lifting 3-4 times a week in a gym for about 4 months (non-seriously for about a year) doing a mixture of strength training (for squat/deadlift/bench/OHP) as well as hypertrophy accessory stuff, and although my main conce
  16. I'm looking to add some lean muscle mass (hopefully replacing some fat in the process) and boosting size a little. I'm a fairly large guy –just under 6' and (currently) about 185#. What'd I'd like is a more defined, cut look along with a bit more size in the arms and chest. My question is how much of this can be achieved through bodyweight exercise? I have some dumbbells, and a pull-up bar. I do kickboxing fitness classes 3x week and have an 80# heavy bag at home for solo workouts too.
  17. So, clearly I took the red pill. Let's see about that rabbit hole! Alright then...the goals: 1. Stay within the weekly calorie goals until I hit maintenance. November 28 - Dec 4 - goal: 1880 daily calories Dec 5 - Dec 11 - goal 1980 daily calories Dec 12 - Dec 18 - 2080 daily calories Dec 19 - Dec 25 - 2180 daily calories (Allowable eat like a jerk day on Christmas - track but don't include in the average.) Dec 26 - Jan 1 - probably 2280 calories, although I reserve the right to change any of these if maintenance happens sooner tha
  18. ☐ ☑ It is time. My birthday is coming up, a day of family and cake, and another of potluck and boardgames with friends and then I am officially a year older. Who would have thought? (What's with the English speaking side of the world continuing to pretend I were 29? What kinda BS is that? I LIVED those years. I EARNED those exp. Who dares try take that from me? -sometimes cultural differences are so hard.) Anyway Wednesday week 1 I am turning 33 and I love it. I am happy and proud to have run my very first Mud Run this past challenge. It was fun, and it was aw
  19. JJones

    Cutting Down?

    Hello all, I am looking to cut down from where I am at: https://www.dropbox.com/sh/4abtyj2tsfsd5w5/AABkWdpnrEtr1kJlouF6Rx0ga?dl=0 To where I want to be: https://www.dropbox.com/sh/6wpex4hp9hqr8gh/AABmFoUAFdYHFWyY1BaR-kMra?dl=0 I should add I run cross country, am 5' 10" and weigh 175lbs. I have no idea how to obtain my goal of cutting down besides that it will involve nutrition and working out. Any help is appreciated! -Justin Jones
  20. Hello all, I am looking to cut down from where I am at: https://www.dropbox.com/sh/4abtyj2tsfsd5w5/AABkWdpnrEtr1kJlouF6Rx0ga?dl=0 To where I want to be: https://www.dropbox.com/sh/6wpex4hp9hqr8gh/AABmFoUAFdYHFWyY1BaR-kMra?dl=0 I should add I run cross country, am 5' 10" and weigh 175lbs. I have no idea how to obtain my goal of cutting down besides that it will involve nutrition and working out. Any help is appreciated! -Justin Jones
  21. Despite the title and introduction picture, I am not one who is particularly interested in the Renaissance Period of history. In fact, as I remember, it caused some headaches when it came to studying it in high school history class. What I am interested in, however, is the Renaissance Periodization diet. My coach has given me their E-Book with all of their concepts and science-y reasoning. Their ideas center around a wave style pattern of cutting/bulking with a focus on carb cycling. They also aim to structure their meal plans around being able to perform in the gym to the best of
  22. That panda probably feels like he is making forward progress. Not so much. I need to stop being that Panda. This challenge takes me back to work (Thursday!), so I need to be on point. So...two sets of goals. ZERO WEEK: 1. Get up progressively earlier each day so that Thursday is not a shock (9 am today) 2. Get my professional development sessions actually finished - this is a top priority 3. Lift 4 times with hiit finishers The Challenge: 1. Lift 4 x per week with gradually more intense hiit finishers 2. Give MFP a
  23. Welcome back my friends, followers, lurkers. And welcome new friends, followers, and lurkers. As usual, if you have any questions for me, don't hesitate to ask. July Quest Fat Mass: 41.6 lbs <---- Go Down This is a link to view my personal tracking GoogleSheet Quick Summary, 7-Day Average: Date Weight (lbs) Fat Mass (lbs) Lean Mass (lbs) LM to FM ratio Fat left to lose (lbs)
  24. Much like the repetitive nature of the Final Fantasy 13 games... Lightning returns with a repeat of the last challenge (with some important changes) MAIN GOAL 135 lbs with an Athletic build and functionally fit _____________________________________________________________________________________ GOAL 1: Cutting Calories Based on my current weight, height, and activity level I need to consume approximately 1500 calories a day in order to lose .5-1.0 pound per week. Since I want to lose fat
  25. Long time no post, but the short version is: I dropped from 67 kg to 59 over the summer, carefully bulked to 62, maintained over the holidays consistently at 62-63 kg. I was planning to cut to 57 from end of January to mid-March so I could bulk a bit before the summer, but I've had to say bye-bye to that plan because nothing is happening. If anything, my weight is increasing - this morning I weighed 64, and almost fainted and/or cried because I can't recall the last time I weighed that much. I don't understand. I've been told time and time again that CICO works, and it did work for me in the
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