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  1. As the title indicates, I've been deadlifting with dumbbells (4lb threaded standard handles, around 14 inches long). The way the handles bump into each other is kind of awkward. So last night I tried loading up one dumbbell but there really wasn't enough room for me to grip it comfortably with both hands. A barbell is on my wish list, but until that becomes a reality, what's my best option here? Keep doing what I am and deal with the awkwardness? A little Googling came up with people deadlifting with the dumbbells at their sides instead of in front, but that looked more like a squat than a deadlift. Do single-leg Romanian deadlifts? (My thought here being that a lighter weight would make it easier to hold the dumbbells away from each other.) Find a pipe to fit over the dumbbell ends to keep them in line with each other? Something else that I'm overlooking? Thanks for any advice!
  2. Hello there. I'm a 26yo skinny fat male, 182cm/68kg For the last many years I've been sitting in front of my PC playing games and learning programming. Since I didn't have money I couldn't afford eating burgers and stuff like that so I only ate what my mom cooked me, thanks to this I'm not overweight, but I do not have muscles while percentage of fat is pretty high I'd say (around 25%). For the last few monthes I've been doing some push ups and squats so I can do 24 push ups in a row. 5 weeks ago I was 71kg but decided to cut my calories intake (to 1500) and in 4 weeks I became ~67kg. A week ago I bought a pair of dumbbells that have some different weights and I can vary them (max is 18kg per dumbbell so it would last forever). I started eating 2100 calories a day and my aim is to get as much muscles as possible untill my body weight becomes 71kg again. I've googled for a workout plan with dumbbells at home and found this https://coachmag.co.uk/fitness/workouts/dumbbell-workouts but it sucks for me because some exercises in supersets such as Front raise + Shrug require different weights to be good for me, and since it's a superset I don't have time to change the weights. Unscrewing my dumbbells to change the weights takes about 2 minutes. So I'm looking for an alternative workout plan. I thought about mixing workouts of that workout plans so that I would have supersets comprised of exercises that requre kinda same weight, so I don't need to unscrew the dumbbells and change the weight, but I'm not actually sure if that workout plan any good for me or not, so I'll appreciate any tips and suggestions from you guys. p.s. my aim is to train for hyperthrophy, I'd like to get results as fast as possible and I'm not gonna skip legs days or anything like that, I wanna become super sayan or so, you know.. ka-me-ha-me-ha!!! gosh, I love DB, but having Saitama's physique is good too, he is kinda shredded I believe.
  3. Hello everyone! This is my very first post on the NF forums, and I'm hoping to find some help. I'm a 21 year old female, 152 lbs, and since I was in late elementary school (so about 13 or so years), I've hated my body and have never been comfortable in my own skin. I was diagnosed with PCOS (Poly Cystic Ovary Syndrome) and have been told that that is the reason why I've always had issues losing weight and getting healthy. I've been thinking about it lately, and I realized I never actually tried to exercise properly, and I'm just using my syndrome as an excuse as to why I haven't been able to put of weight. When I was in community college, I walked for thirty minutes to an hour every day and was totally fine. When I started my desk job, I put on so much weight from unhealthy meals and canned teas that I very regrettably later on found was filled with grams and grams of sugars. I probably had about five a day when I worked. Fast forward five years, I've dropped the sugar filled drinks all together but I still eat very unhealthily. So lately, I've been looking into eating better and working out, and this time I'm determined to start and work hard at it; I want to be comfortable in my skin and happy with my body for once. So I turned to Pinterest, Instagram, Google to look up different workouts and see what other people were doing, and probably saw too much; I feel like I've seen so many different workouts I don't know where to start. Yesterday, I did my first workout since high school PE classes xD I decided to try and work on glutes and legs, so I did ten minutes on my stationary bike for a simple warmup (I was actually decently impressed with myself, I thought I'd be dying and out of breath by the end of easy peddling, but I didn't breathe hard or sweat at all); I did 10 reps of goblet squats with a 10lb dumbbell, 10 stationary lunges per leg with a 7.5lb dumbbell, 10 straight leg RDLs with a 7.5, 10 jumping squats, 10 hip thrusts with a 7.5, and 10 side lunges. I was supposed to do 3 sets of each exercise, but I could only manage 1 set. My legs are dying today. They only really hurt when I walk up and down stairs and hurt a little if I move how they're positioned while I'm relaxing, but hopefully I'll get to the point where they won't hurt so much after a workout. I want to work more with dumbbells over time, do the beginner body weight workout tomorrow, and I was going to try some yoga this week as well, but do not know where to start. I want to work out three to four times a week, with a rest day in between each workout, but I still feel like because I saw so many different types of workouts, I don't know where to start. I only started a workout yesterday because I was aggravated with myself for looking into working out for days without actually starting; I knew if I kept looking into it, I'd eventually lose interest and not actually start. I have an outline of what I want to do: Glutes and legs one day, yoga one day, and beginner body weight the third day, with flexibility stretching and walking on my rest days. Now that I have an outline, I need to figure out what exercises I should put into them xD Does anyone have any recommendations for glutes and legs, yoga, and flexibility stretching exercises?
  4. My third kid is due this week... another girl! I've been reading Nerd Fitness for a couple years. I'm still in my twenties, and as a dad I know that if I don't battle for my fitness now, it'll be a much more difficult uphill battle if I start later on in my 30s or 40s. I've got a pair of dumbbells, a barbell, and a swimming pool. Anybody else out there been in a similar situation and has seen success? I'm looking for like a group of fitness pin pals. I'm new to the boards, so you should know the nerdiest thing about me is probably my ocarina. I bought it earlier this year at a street market. After looking at if for a while I asked the guy if he could play something on it. You guessed it. He played Sarai's song from Zelda, the Ocarina of Time. Classic! Instant buy! Haven't regretted it once. Alright, so who wants to help me get started with some dad lifts? I'll try not to disappoint. Post with your tips or join the adventure with a pledge that you want to not just be a nerdy mom or dad, but a fit one! For the Rebellion! Sandy_Romans12.2
  5. It's been a long time since I was on these forums and probably even longer since I took part in a challenge. I've been in a lull for quite a while, not exactly eating healthy but not being so bad that I've lost all the progress I had made last year. However, the past couple of months I've felt like absolute rubbish. Both mentally and physically. Work has been horrible and it has affected how I'm coping in my downtime. And no amount of moping at home is going to change that. So I want to change my system. I want to start getting stronger again and get back to the place where I feel confident, happy and strong. This challenge I want to start that progression. I've chosen to return to the Rangers which is where I started making real turns in my health over a year ago, in the hope it has a similar affect this time round. My goals this challenge are: Mind - Meditate/Quiet time minimum 2xweek for 10 minutes For a minimum of 2xweek I want to spend 10 minutes being quiet and still to reflect on day or week. I'm not great at sitting still and I've found sometimes because I'm so busy I forget to just stop and take a breath. I'm hoping this will help with stress levels. Body - Exercise 3xweek - run at least once Simple. Or not. I struggle with doing this. Excuses appear left right and centre and even though I know I feel better after a workout I still struggle with exercising (even though I love sport). In the three exercise sessions I want to include at least one run. I prefer doing dumbbell workouts but want to improve on my cardio side too and running is the easiest way to do this where I live. Diet - Limit Fizzy drinks to two a week I went almost two years without having a fizzy drink after kicking the habit however since I went to Toronto I've been back on it. Not too much but I can see it could get out of control quickly. I've decided I don't want to completely remove it as I do like the taste every now and then and water is very boring when that is all you really drink. Hopefully the above is achievable for the next four weeks and starts the change of my system to living life.
  6. Hi folks, I was so pumped up to start strength training but I realised my gym (planet fitness) as not barbells, no squat racks and have smith machines is it possible to mimic the classic 5x5 routine with dumbbells? Could someone help me with that? It would be so awesome. I can't wait to start on Monday. Cheers
  7. This may be a dumb question, but... If I'm doing a dumbbell press with two 25 lb. dumbbells, is it considered 50 lbs. since I'm using two or 25 lbs. This has always confused me and I have never thought to ask before now. There it is, my dumb dumbbells question. Thank you.
  8. World 2: The Capitol - Train for Survival 02.29.16 - 03.25.16 Target 1: Improve survival skills (work out 30+ minutes 10 times) Target 2: Eat for strength (track food/water intake 15 days on MFP) Target 3: Rest while I can (be in bed by 11pm 15 nights) Bonus: Stay flexible (stretch and hang 15 times) Starting stats (02.29.16): Weight: 189.2 lbs Body Fat: 35.5% Push Ups: 1 Pull Ups: 0 Progress Reports Target 1 Workouts Completed: 8/10 02.29 - Stronglifts 03.02 - Stronglifts 03.04 - Stronglifts 03.09 - Stronglifts 03.16 - Stronglifts (at gym!!) 03.19 - 3 hours of walking (totally counting it) 03.21 - Stronglifts 03.22 - 7 hours of walking (longest day ever) Target 2 Days Tracked: 9/15 03.01 03.02 03.07 03.08 03.09 03.16 03.19 03.21 03.22 Target 3 Good Night’s Sleep: 12/15 03.02 03.03 03.06 03.09 03.10 03.11 03.13 03.14 03.16 03.18 03.19 03.22 Bonuses Stretch: 6/15 Hang: 0/15 I wasn’t sure which guild to post this in. I’m kind of half warrior, half assassin and half adventurer. And 150% indecisive. I don’t know what I want. NO, I do not want a sugar cube. This is going to be a crazy month for me. I’ve finally started seriously looking for a job (just moved to Texas last month). I’ll have another biology exam near the end, and a lab practical in the middle. And I’m finally starting Stronglifts 5x5 (kind of), which I’ve wanted to do for a long time but always made excuses. Right now I’m stuck with dumbbells, a pull up bar and a bench made of strips of foam wrapped in a yoga mat. No, I’m not kidding. I’ll post pics. So yeah, because of Stronglifts and how excited I am to see how much more I can lift by the end, I’ve decided to make this a warrior challenge. And Hunger Games themed because I can. It’s from Katniss’ point of view, but let’s be honest. I’m here for the Effie Trinket gifs. Starting weights: Squat: 20 lbs Deadlift: 20 lbs Bench Press: 20 lbs (Though I could probably do 30, I just need to buy heavier dumbbells) Overhead Press: 10 lbs Row: 20 lbs Same rules as always. I have to complete all targets in order to defeat this world and move onto the next. The bonus is optional, it does not affect whether I pass.
  9. This is my first challenge thread. My challenges may be hobbit-sized because I got off to a late start this month. But I can talk your ears off about them anyways. Diet challenge: Planning and cooking ahead of time. My weakness food-wise is the tendency to think "I can last without food until I get home" when I had lunch at 12:30 between classes and then have to go to work until 7. What invariably happens is my brain hits a wall halfway through the afternoon and I end up buying a giant cookie or some nasty cafeteria food to keep me going. Or I stop on the way home after work and buy junk food and then pig out once I get home because I let myself get too hungry. The plan is to find recipes that will keep me ticking over throughout the day, make them ahead of time, and remember to bring them. Breakfast: this is easy. Something carby, and some protein. Usually a hash brown patty and an egg, or herring and cream cheese on toast. Lunch: something that doesn't need to be refrigerated or microwaved, since I'll be eating it outside my locker between classes. Going to scout out some recipes for salads with things like root & green vegetables with a bit of protein. On Sunday I cooked up a big batch of noodle salad with buckwheat soba, peppers, snow peas, and zucchini ribbons, and a bit of ginger-soy dressing. (Note: who needs a spiralizer when you have a good potato peeler?) Not bad except I overcooked the noodles. But lunch is covered for this week because I made that. Snack: carbs are needed to keep the brain at full steam. This is only a problem on Tues/Thurs when I have work until early evening. I'm either going to portion out some nuts and dried fruit into little boxes to take with me, or make some muffins (if I can find the recipe, I have one for muffins with frozen fruit and a little dark chocolate, and no other added sugar). Dinner: if I had a snack in the afternoon and I'm not starving when I get home, I can take the time to make a decent dinner that isn't based on a box of mac & cheese or a can of soup. If all this works out... I still like my takeout food and my chips once in a while, but I won't be tempted to buy them several times a week because I forgot to bring a meal and got hungry sooner than I thought I would. I can plan when I want to have this stuff and not overeat it. I will also probably end up drinking less coffee because I won't be having glucose crashes and mistaking it for needing caffeine. Fitness challenges: 1) Figure out the school pool schedule so that I can get in at least one and preferably two endurance type workouts per week, until there's enough daylight and warmth to bike on the park trails. Depending on how long I can swim they could be after work on Tuesdays and Thursdays, or I might just have to make the extra drive and do them in the mornings on two other days. I suspect the latter. I hate this bus-free bike-unfriendly city sometimes. (Fitness gear goal for the summer: install Ben-Hur-style spikes on my bike hubs for the cars that get too close.) 2) Do home workouts with body weight or dumbbells on the other days. I'll make a point of having two rest days during the week. Or do I need a rest day after every workout day? Anyways, the home workouts are easy to schedule at this point. I've been doing 3x3x10 with the dumbbells (standing overhead presses, bent-over rows, and ... what do you call that thing where you hold the weight in front of you with your arms straight and then lift it to chest level? Those things.) Life challenges: 1) Get a new doctor at a clinic that takes my insurance. The guy at the insurance-free clinic is a weird old quack and I can't really talk to him. If I have insurance now I'm going to make the most of it. 2) Finish up the stuff for the little wee book I'm writing. I have to write the introduction and acknowledgements and source some photography. That's IT. Geez. Why is the last bit so hard.
  10. I am running a tad behind posting my challenge. To top it off it is outlined on another computer so I am going to modify it as soon as I am able. My main goals for 2016 are to continue to loose weight, build strength, run and bike longer, do a handstand, do a pull up, and just continue to have fun getting healthier as I set a good example for my family. Okay my family and extended family loves RWBY. We have a blast watching it so I am going to have fun and do some RWBY themed challenges (bascially making them fit my goals just because it is fun). Jaune Arc – Leader of team JNPR (pronounced Juniper) because of his leadership ability even if he does not realize it. He has trained much with Pyrrha and improved his skills. Building physical strength as I build mental strength. Stay smart with my goals and training. Yet be consistent and put in the effort to get physically stronger otherwise I will post a picture of me dancing in a dress and I doubt I will look as good as Jaune (hilarious scene). He did it to keep his word to a friend trying to make them smile. Believe me if I have to post such a clip you would not be smiling. LOL Stay consistent and strength train 3-4 days a week no excuses for a total of 12-14 times total during the challenge otherwise you might cry.NORA: This girl knows how to have fun! She is bubbly, slightly over the top intense, and well she can smile while wielding her hammer Magnhild. That is how I feel when I swing Giggles around. Rucking also leads to me feeling all badass. Cross train with sledgehammer and rucking. Do each once a week for a total of 8 (4 each) this challenge.Pyrrha – ...able to change quickly with her weapon (spear, riffle, short sword)...My legs are my weapon. Stay the course for biking and running training. You can not get that good at anything without the work. Keep to the plan for biking and running.Lie Ren – calm and studious I mean he is without his weapon and has the presence of mind to be able to break the fangs off of King Taijitu and stab it in the eye. They all have cool weapons. He is calm and cool even around Nora. Read/meditate daily
  11. I think there is a spy among us... Hey there Warriors! I'm BlackTezca a gif crazy code Monkey that has decided to temporarily abandon my Martial Artist bodies and join in with the strong folks! You may remember me from such posts my bloody introduction From Lurker to (Newb) Rebel!, the uber violent and continuous macabre fest known as BlackTezca's Daily Battle Towards Feline Greatness, and the absolutely colossal and titanic grab bag quest known as BlackTezcas' 6th Trial: An Artsy, Geeky Amazon Becomes Colossal...in 5 Weeks. This time I'm ready to level from week vampire to a badass Draculina courtesy of you guys and of my awesome vampiric theme... Why Hellsing Ultimate?! Isn't Halloween before the challenge? You are correct! However, I love Hellsing Ultimate; the animation is gorgeous, the violence is just juicy, and despite it being very plot driven, the growth of Seras is a great bit of character development and acceptance of being what she is and growing stronger for it. It also helps that I have been on a vampire kick for a while, been disillusioned with the start of vampires in Young Adult fiction and Hellsing just reminds me of how awesome, horrific, and badass vampires can be. Especially the big ole Drac himself. Now, I thought the great Nerd gods would give a little bit of a break but already these awesome new forums are up and ready for the next greatest thing and I'm uber excited to level up my strength with the experts this time! No surprise here due to my main goal! My epic quest!! My Main Quest is to be as POWERFUL and BATTLE READY as Wonder Woman The main focus this time with my fitness is strength training! I have been doing it consistently for while, but not really as a main focus and I'm looking to decrease the amount of cardio I'm doing (lots of HIIT) to increasing strength training as well, since the kickboxing classes I take add a shit ton of cardio already and Winter is coming so that means Maintenance as well as no more walks outside... I'm not that hardcore With that out of the way, let's get this party started!! Alucard: "It's time to educate you on how a real vampire does battle!" Details: The strongest, most powerful, oldest vampire. The real O.G. Alucard (otherwise known as Dracula cause of course). This is my strength training quest; I too would love to be over powered and to do that I need to ramp up my strength training and get buff! This will be a pretty simple quest; do strength training with weights four times a week, working either legs, arms (or both). Contingencies: None, this will be just be part of my normal routine that I do anyways. Tracking: I'll be tracking the stretching sessions using MyFitnessPal ( username BlackTezca ) with the workout listed as 'Calisthenics Vigorous/Moderate" for this thread. This thread will be updated with numbers (weight per hand, sets, and reps). Grading: A for Strength Training at least 4 times a week ( 3 Str 1 Sta ) B for Strength Training at least 3 times a week ( 2 Str 1 Sta ) C for Strength Training at least 2 times a week ( 2 Str ) F for all else Walter: "Oh dear, I missed...I guess I'm not as spry as I used to be." Details: So I work out five days a week, with three of those days being for kickboxing, 4 of those days including strength and one day with...well not much. Nothing super hard. I may dedicate this extra day to doing some yoga training for strength and core, as well as continuing my stretching work for after kickboxing as well. Walter is very spry, even in old age, and I think I need to stay just as spry as well, especially as days get colder! Contingencies: None; stretching and yoga can always be done, even when sore. Tracking: I'll be tracking the stretching sessions using MyFitnessPal ( username BlackTezca ) with the workout listed as 'Yoga' or 'Pilates' or depending on how hard it is 'Aerobics Low Impact'. Grading: A for Flexibility work 5 times week ( 3 Dex ) B for Flexibility work 4 times week ( 2 Dex ) C for Flexibility work 3 times week ( 1 Dex ) F for all else Seras Victoria: "I'm not afraid of anything anymore." Details: Seras Victora was a newly turned vampire who just refused to get enough liquids (okay, blood. She refused to drink blood). This left her weaker than many of her opponents, even though her master was Dracula himself. Only when she finally got the sustenance she needed did she evolve into a Draculina and a true vampire. I need to drink more water. I haven't been tracking as much I need to do and I slack on the weekends, so now it's time to keep track! Contingencies: None. This is water. I should be drinking water with all my meals too. I can't really think of a contingencies for water. Tracking: I'll be tracking my water using MyFitnessPal ( username BlackTezca ) as well as keeping myself accountable using this thread. Grading: A for 64 oz of water 6 to 7 days a week ( 2 Con ) B for 64 oz of water 4 to 5 days a week ( 1 Con ) F for all else Alexander Anderson: "I want nothing more than to be a bayonet...wielded by the hand of God." Details: This will be a bit different! Anderson is a badass. Massive badass. He is a fantastic fighter and nigh-indestructible human being. However, he is fantastic with children, an honorable, noble person, and someone who I think fits what this Life Quest will be about... Thankfulness. Every day, I shall think of something to be thankful for and update my thread with it. This could be about what is good about the day, or about family, etc. One thankful, happy thought, especially since Thanksgiving is coming soon! I'm not a religious person, but a bit of a sentimental one, so this will be a feel good kind of quest . Tracking: I'll be updated this thread with my 'thankful' thought each day once the challenge begins! Grading: A for 42 to 38 thankful thoughts ( 2 Wis, 1 Cha) B for 37 to 34 thankful thoughts ( 2 Wis ) C for 33 to 29 thankful thoughts ( 1 Wis ) F for all else Pip Bernadotte: "It was never about the money, it was always about the fun." Details: Pip is human, like Anderson. But he is also the weakest physical character. He is creative, has leadership qualities, but in the world of vampires and werewolves, he is woefully lacking in strength and power. However, he loves, he cares, and he is French. He represents my art challenge! I will not have a number of works to do this challenge. Instead I will dedicating 30 minutes a few days a week to just working on art straight. I want to have less stress overall with my art and thus holding myself to spending a set amount of time on art maybe a lot easier on me mentally than trying to pump out work. We'll see how it goes. Contingencies: There will be busy days of course. My hobby should not stress me out. But 30 minutes most of the days in this challenge should be doable I think. We'll see. Tracking: I have an art Tumblr and I also have a DeviantArt (WATCH ME FOR ACCOUNTABILITY). I shall use those and this thread to keep track. I shall also post up WIPs of my work, maybe not after every 30 minute session, but several times a week to show progress on the current work. I have only two things to work on, and I will announce a new project after those two works are done, but that will not factor into this quest. Grading: A for 30 minutes of art 5 to 6 times a week ( 2 Cha 1 Wis ) B for 30 minutes of art 3 to 4 times a week ( 2 Cha ) F for all else That is a bit to keep track of, but I'm still quite excited to get back to a more normal routine! Especially after my vacation! Here are some starting measurements (starting from where I ended the last challenge) along with the latest fitness image of me! Starting Measurements: Date: 10/15/2015 @ 6:15 am Weight: 124.6 ***Body Fat***: ~19% Waist: 23 Waist @ Navel: 23.5 Hips: 33.5 Neck: 12 Chest: 32 Left Bicep: 10.5 Right Thigh: 16 Wrist: 5.5 Forearm: 8.5 I probably should take account my vacation the last week of last challenge but...nah I'm too lazy! I rather work from this high point like this instead . This challenge is looking quite fun so far! And should be quite manageable as we get closer to the holiday season! Let's do this strong Warriors! I mean, strong is what being part of the Warriors (for this challenge) is all about right?! W00t!! Time to go check out who else has there awesome thread up!
  12. I am currently doing a recomp, this is my current program: Here is what my macros will look like: Training day macros = CAL/PRO/CHO/FAT = 1600/150/150/44 On non-training days, I will drop 4 fats, 35 protein and 30 carb Non-training day macros = CAL/PRO/CHO/FAT = 1300/115/120/35 And I have a Refeed Meal once a week consisting of carb loading. (ex. spaghetti, chili, ect.) Here is my basic meal plans for training/ non-training days: http://rebellion.nerdfitness.com/index.php?/topic/36495-ashps-battle-log-recomp/page-2 Weight Training Program 3 times per week (M,W,F) This will be: (including warm up & acclimation sets) Monday (Chest & Arms) Flat DB Bench: 4 sets of 6, then 2 sets of 15-20 at 40-60% Incline DB Bench Press: 3 sets of 4-8 reps, then 2 sets of 15-20 reps at 40-60% DB Curls: 3 sets of 6 reps, then 2 sets of 12-16 sets at 40-60% Lying DB Tricep Extentions: 4 sets of 6 reps, then1 set of 15 at 40-60% Wednesday (Legs) DB Lunges: 3 sets of 16-20 (8-10 per leg) DB squats: 4 sets x 12, 12, 10, 8 followed by 1 set of BW squat jumps x 20 DB RDL : 4 sets of 10 DB Calf raises: 3 sets of 20 Friday (Back and Shoulders) Bent over DB row : 4 sets of 8-12, then 1 set of 15 at 40%-60% Inverted Rows: 3 sets of 4 - 8 Seated DB press: 4 sets of 6, then 1 set of 12-16 at 40%-60% DB rear lateral raises: 3 sets of 15 Knee Raises number to be decided T, Th....currently C25k, Sat. Zumba/ bellydance practice Sunday OFF Love you guys! â¤ï¸
  13. Hello to all the Rangers! This is my second challenge, and my first with the big boys and girls outside of the safety and security of the recruit forum. Exciting! *disclaimer - the theme of this challenge is NOT just an excuse to trick people into posting me scrummy pictures/gifs of Matt Smith. Quest 1: Geronimo! Complete a dumbbell workout three times a week. (Starting on NF DB Level 1). Continue working on that elusive push up! Quest 2: Come along, Pond (The happy, jolly, we're off on an adventure "come along, Pond", not the devastatingly sad, don't you dare choose Rory over me by letting that damn angel touch you "come along, Pond") Complete a 30 minute run, twice a week - with a focus on increasing my pace. Double points awarded for any run that is completed in the real universe (not on the treadmill). Quest 3: Bow ties are cool Fit in some yoga somewhere along the way, once a week will do for now. Hopefully at least one of the yoga poses will involve twisting my arms or legs into a vaguely bow tie shaped position so I am able to justify the name of this quest... Life Quest: The swimming pool is in the library? Make sure you put it back where it's supposed to be! After six months of enjoying my very own personal housekeeper (an unemployed son), as of yesterday, I am now back to sharing the household chores (because he selfishly went and found himself a job). I pledge to do two household chores a day - no putting it all off till the weekend and then doing a rush job or, worse, no job at all. I need to plan a rota of some sort. It shall be pretty and I shall stick it on the fridge!
  14. Quest 1: Let’s get complicated. By which I mean, cut out simple carbohydrates (sugar, grains) from all but 18 meals during the course of the challenge. I’m interested in heading in the Paleo direction but I don’t want to make drastic changes all at once and fall off the wagon. I like Steve’s free food day a week idea, but I would like those meals to be more flexible options than a one day carb load. I am emboldened by my success with cutting out potatoes in my last (first) challenge, which was definitely helped by me bringing lunch to work (=fewer potato chips and french fries). I really wasn’t watching what I ate otherwise though. True to form, my before and after pictures for the challenge look identical (granted, they were waist up and I saw definite changes in my quad muscles – thanks squats!). That’s when I realized… I really need to focus more on healthy eating if I’m going to get anywhere. I heard Steve’s articles echoing in my head citing whatever extremely large percentage of fitness comes from diet. I had a good start with bringing lunch to work and starting to eat breakfast, so I want to keep those habits going for sure and cut out simple carbs as much as possible in exchange for focusing on meat and vegetables. I’ve started researching good recipes but I need to delve into this more. I like the idea that this style of eating can be unchained by calorie counting, but I also recognize that it could get out of hand. I don’t like recording what I eat – I find it time consuming to do it right and if I really invest the time I end up getting obsessive about it. That said, if it seems like there’s a chance I’m overeating, I’ll record my food for a few days to get an idea of what’s going on and adjust from there. Quest 2: Become the ultimate female. By which I mean, strength train 4x/week mostly according to “The Ultimate Female Training Guide†on simplyshredded @ http://www.simplyshredded.com/the-ultimate-female-training-guide.html. For my first challenge, I did the beginner bodyweight workout 3x/week. This worked out really well for getting me in the habit of working out, but it’s starting to be too time consuming now. I wouldn’t say I outgrew it, because I made a lot of progress in some exercises (squats went from 20/set sitting on my toilet to 30/set low squats without a helper, planks went from 30 to 90+ seconds) and not so much in others (push ups, bent-over rows). Since I’m working out in the morning before I leave for work, I need my workout to be efficient. My sister recommended “The Ultimate Female Training Guide.†I like that it has a 12-week plan that transitions you into lifting heavy: weeks 1-4, lift what you can in the 8-12 rep range, weeks 5-8 lift what you can in the 6-8 rep range, then in weeks 9-12 transition to the 4-6 rep range. I also like that I will be adding weight not reps, so that the total amount of time it takes should theoretically stay the same. It has a 4x/week training plan with alternating upper body and lower body workouts. I was worried about starting with high weight/low rep when my body isn’t used to lifting at all, so I’m hoping this will be good for injury prevention. I did notice that several of their suggested exercises use machines or are isolation exercises, so I tried to sub those out where I could. I’m also planning on using primarily dumb bells because that is what is immediately available to me for keeping my workout early morning, but I might switch to going to a full service gym later on if barbells seem more appropriate. If anyone is familiar with this workout, I would love to hear any opinions! I did my first one this afternoon. Hopefully I’ll be sore tomorrow. Quest 3: Cycle through my fear. By which I mean, ride my bike to work at least 8 times during the course of the challenge, at least one of which must be alone. It’s a roughly 8-9 mile ride depending on which way I go. It’s less the distance and more the city cycling that intimidates me. My boyfriend rides to work a couple times a week and is a strong cyclist, so I will hopefully be able to get comfortable with the route etc with him before attempting it alone. I’m mostly scared of getting hit by cars (I live in Chicago). I know I need to just get out there more often and I’ll get over it, but I have trouble getting myself to do it. Hence, putting it in my challenge to push me into doing it. Also getting some cardio in while waiting for my Achilles tendon to finish healing up. I also want to get in the habit of biking to work because I’m moving to San Diego at the end of the year, and I am stubbornly convinced not to buy a car and to just live in biking distance of work and a grocery store. Life Quest: Worm my way through some books. I’ve somehow gotten out of the habit of reading for pleasure. Okay before you judge me, I have always loved reading and it was pretty much all I did as a child. I almost completely stopped reading for pleasure when I started grad school because I spend so much time reading for work (about brains). I love what I read for work, but it can make more reading seem like more work. However, I realized that I only feel that way when I haven’t been reading much recently. So, I want to read a little bit for pleasure every day. No page minimum, just any amount. I have plenty of time when I’m transiting to or from work (on days I’m not biking…), I just have to limit my time playing chess on chess.com on my phone (side note: if anyone is interested in playing, PM me). I tend to feel happier/less harried/more relaxed when I read regularly, so this is really a health-motivated quest as well. Happy challenge everyone!
  15. Hi guys Im at home during summer and have only a pull up bar and dumbbells that go up to roughly 20kg (gym too far and cba to walk). Could anyone help me build a beginner workout plan with just this equipment? (obviously can include push ups etc too ) . Ideally would do either monday wednesday friday but im pretty flexible. Thanks
  16. Here we go. Two challenges down and onto the third. The woman who could never stick with anything, and certainly not exercising. In previous challenges, overall I did pretty well with workouts, started getting on track with lunch meals. I'm going to keep tracking those as part of this challenge to keep on top of it. I've deviated from the straight bodyweight workout, using Fitnessblender dumbbell workouts, as I found it more motivating to workout along with the videos. So: Maintenance: 3x workouts and 2x yoga a week 4x prepared lunches for work Also, I'm going to attempt a pushup challenge: If it takes longer than 30 days (Haha. Most likely) well, the aim is to try Cut the Crap I have terrible habits of buying lollies and chocolate on a pretty daily basis. So, this challenge I will limit this to one treat a week. Doing this will help that little bit towards. . . Clear the Debris Work towards clearing off my credit cards and saving up. I have a trip planned at start of July (Vancouver and Vancouver Island!) Okay, the hard part with this will be to NOT buy more stuff just because hey, I've cleared of $$ so it won't hurt if I now buy *insert random unnecessary thing* for $$. Well, that's a start, I probably won't do the stat points, or, I'll figure it out later, in the weekend, maybe. Along with rewards and etc ETA Rewards If I meet all my goals each week bar 1-2 goals missed, I will allow myself online shopping up to a set amount at the end of the challenge. Note that this is void if I buy anything online in the meantime, or use my credit card. The true reward for the budget goals will be to have money for the trip, and I'll be able to DO things. So the reward will be to make some fun plans for the trip, like go caving, talk my friend into a road trip, etc.
  17. Hey all, Im now 35 and had a log here awhile ago and just now coming back on after a year or two layoff. my first venture I lost a bunch of weight and got nice and strong even though I stopped logging. I broke my foot in several places and because of a dvt(blood clot) in the same leg it took over a year to heal. it still gives me pain but some of that is due to me gaining the unwanted weight back on. I now weigh 328lbs and want to paleo and body weight myself down to about 210lbs before I start weight training again and then put on another 10-20 in lean muscle leaving me somewhere between 220-230. I'm a tall bastard at over 6'4 barefoot so even with that weight I am will be a skinny bastard. I plan on doing marches 5x a week and body circuits 3-4x a week until it falls off from the paleo. I blame no one but myself for the weight gain. I got depressed, ate like shit, smoked again, overall just awful health style. I am here to stop crying and keep honest, log workouts, and maybe converse a little bit with folks about the multiverse. I am a single dad to one son who is now 12 and want to be an inspiration to him in all things in this crazy life. feel free to comment and follow along as you will. I will list measurements and stats after tonights trial workout.
  18. Hi all, What I find most difficult by far in doing dumbbell presses is getting the weights into position, I feel like I have to settle with lighter weights than I could because of this. Are there any tricks that can make this easier? Thanks in advance!
  19. Lucky fire dragon levels up her Dance Quest 1: Level up my dance (+1STR +3DEX) - train 3x/week on the pole, signed up for LEVEL 2 course block starting beginning of March and am super excited as it took me a year to feel confident in Level 1+, literally levelling up here, wheeeeeee - keep up 15min or more of yoga 5x/ week chill-out sessions, flexibility and easing into the morning count as well Bonus level: train one new pose/week, either yoga or pole The bonus level won't get any points, but will feel good, therefore - bonus Quest 2: Level up my strength (+2STR +3STA) - train 2x/week with dumbbells am a total newbie with this, only tried it out once so far, but loved it and am curious what it will do for my strength to make the pole moves easier, plus hoping for a little weight loss, which will also make the pole moves easier got us good training plan (seems to me) and will start with 50% of max weight to ease into it and make sure technique is good before adding more weight - does that sound right to you guys?? - train 3x/week HIIT with skipping rope for heart strength did my second training with that today, 3sets of 1 minute fast skipping with 1 min slow skipping for rest in-between. Am proud to say this time I managed better and counted 110 skips/min, let's see how many I can do at the end of this challenge, let's gain some speeeeeeeeeeed Bonus level: add foam rolling for more mobility 2-3x/week This is, if there is time, but I could add it in after the HIIT sessions as they really don't take long or maybe after pole training at home, too, to prevent DOMS, will have to see what works best Quest 3: Level up my balance (+1WIS +2CON) - keep up the email ninja 5x/week being in and out so quickly no one can even see me - loved it during the last challenge, definite keeper - level up the water intake to 2 liters/day for 4x/week and 2,5 liters for 3x/week 2 Liters is good, but 2,5 is often better, don't want to do this too strict but give my body room for day-to-day feedback in its needs. It's just if I drink any less than those 2 liters, I don't feel my natural thirst so much any more whereas if I do drink those 2 liters regularly I do feel when I need more Bonus level: be pro-active on a medium or long-term work project for 30min 3x/week they tend to be left aside, but every time I kick my ass to proceed on them it gives me a huge boost overall. Plus they mean more income long-term Quest 4: Level up my joy (+1WIS +2CHA) - keep up the daily meditation - spend 15min or more on something fun and creative (drawing, baking, playing games with kids, playing my harp again - which I haven't done in years, try new recipe, embroidery, gardening, rearranging a part of the house,...) Bonus level: spend daily quality time with at least one family member or good friend I spend so much of my day being there for other people that this part can come short and I really don't want it to. These are the most important people in my life, I will treasure them more consciously again Sooooooooo, here's to new powers and joy, fellow rebels, let's take off into a GRAND Challenge!! Before pics and measurements will follow still, although I might be lazy and just use the after ones from last challenge as the one week probably didn't make that much difference... Will rather feed the thread with up-to-date pole achievements throughout the challenge
  20. My 2013 to 2014 photos So Chapter 1 was a mix of good and bad. I started off really well and lost it at the end. The only part of my challenge that I really succeeded in was Quest 3: Only drinking Water. So the great thing about that is I'm onto the next step for my diet plans. The other quests I had, looking back, seemed a bit too complex. I expected too much. I started off the challenge really well, simply because I was still on holiday from work. When I got back to work I realised it was so much harder to keep up with the goals I set and is one of the reasons why I think towards the end I almost just stopped caring about the challenge. So for this chapter I am going to, hopefully, make things a bit more simple and it starts with 2 quests and a life quest. Quest 1: Dumbbell Division twice a week I haven't had a proper routine in awhile for my workouts, effectively making it up just before, so this time round I am sticking with a routine from the NF Academy. Still only doing 2 a week as I can't even consistently complete this yet. Quest 2: No chocolate/sweets Last challenge was only water. This challenge I tackle the sweet tooth. Since starting work I have been eating so much chocolate or sweets that I need to change. This will be hard as there is so much temptation but I did manage this about 9 months ago for 2/3 months before my exams hit and the stress called for chocolate. Life Quest: 5 minutes German Practice a day Last challenge I said learn german 3x a week - it didn't really work as there was no timings associated to that. So I am going for small doses more often. That's my challenge.
  21. Starting a new thread here to continue logging my workouts beyond the first 6 week challenge. I have been focusing on bodyweight workouts and yoga. After a bit of changing around, I have settled on the workout: 10x knee lifts 10x lunges 10x squats 10x from the knee pushups 10x leg lifts 10x burpees Then, 10x rows with weight, which I am aiming to keep increasing. Main goals are to become stronger (6 weeks ago I was weak as a day old kitten; now, maybe a couple of days old), more flexible and agile. Short term goal now is to increase strength with dumbbells from 5kg up to 10kg, and to go from knee pushups to full pushups (I can do. . 2 full pushups at most after the six weeks) The goal with yoga would be to improve with balance as I go through the routine. Today I got through 5 sets of the bodyweight routine, and 3 sets of the dumbbell rows with 5kg.
  22. I almost didn't post a challenge thread this go 'round. Some other folks have created battle logs instead of the challenges while others have gone to lurking as that's what they have time for. Honestly the battle log probably makes the most sense for me. But, I opted for a challenge thread simply because it has a definite end point to use as a convenient comparison/evaluation marker. See, last challenge went well but I ran into a few overuse injuries (forearm, knee, ankle) and the week between has been a good healing time. I used that time to come up with a plan and move forward. I've tried to turn the plan into quests for the challenge, but the ultimate goal is to finish this 6 weeks stronger and pain free. Quest #1: Get things moving again Then plan here is 3 training sessions a week for the first 2 weeks. Those training sessions are 3 circuits and or supersets (depending on the day) of either BW or DB exercises followed by a finisher circuit. The goal is to get stuff moving again and used to moving weight while shortening the rest interval and becoming metabolic conditioning on top of resistance training. Meanwhile, running will drop to one session per week. It will either be sprints or a slow 5k. The sprints will be better for fat loss, the 5k will be better to measure where my knee and ankle are at. Quest #2: Torch some fat...pain free The last 4 weeks will be MRT circuits 3x/week. Should give me plenty of cardio and some strength building as well. This won't happen unless those first two weeks finish up pain free. If they do, then I'm going to open things up to include barbell and kettlebell exercises. The plan for the running will remain the same. Quest #3: The continuing story of me vs. carbs I made good progress during the last challenge in reducing my carb intake slowly. So, this one is to simply continue that progress. Simple, no? That's it. Like I said, a battle log probably makes the most sense except that I want to re-evaluate where I'm at in 6 weeks, so the challenge forces that discussion.
  23. Main quest: Reduce body fat to 25% Last full challenge I fell off the wagon around thanksgiving. I got back on it and gave myself Christmas off. But still failed my 2 week serenity challenge because of parties and friends and fun. I don’t regret it – I’m just explaining why I keep having the same goals over and over. I’d like to really string together some good weeks. Not just 4 days here then 2 days off the charts then 5 good days and etc. etc. Goal 1: Protein. (over 35%) Goal 2: Fat. (25-29%) Goal 3: Carbs. (35-45%) Grading: 6 or 7 days within goal A; 5 days B; 4 days C; <4 days F Calorie goal may change. Starting at 1760 and depending on what I’m seeing in my workouts and on the scale after a couple weeks I may raise it. I also love constructive criticism if anyone has any input on these numbers Side quest: Continue lifting and bodyweight work 3x/week. I’m still focusing on progressing pistol squats and pushups. I completed 15 reps of incline pushups last challenge and thought I’d be moving to the floor. I was not able to do so. So, I moved to a lower incline and we’ll work from there. Someday, folks. Someday. Regarding pistol squats: I can kind of do 8 reps of pistol squats on a raised bench. I say kind of because I’m still leaning forward a bunch and can’t get my butt below parallel. Again, any tips or criticism is always appreciated. I hope to continue exploring new recipes that fit my macros and make eating easy and delicious!
  24. My initial goal is to lose 5% body fat. In order to achieve this goal I will do the following: 1. Do dumbell weight exercises 3 times per week 2. Crossfit/yoga one-two times per week 3. Walk three times per week for 30 minutes building up to running for 30 minutes one day a week and walking 30 min two days a week
  25. I love the idea of strong lifts and squats, dead lifts, bench presses etc... but I only have dumb bells. I can't afford shelling out money for equipment though. I'm twenty.6 foot, around 168 poundsand around 20% body fat. My goal is to lose .bf while gaining strength and muscle. I'm eating at just about my caloric level. I have lots of weights for the dumbbells. I need advice as to what exercise would be best for me(variation of strong lift, bodyweight, etc...) please help, stuck at crossroads!!!
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