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So this 4WC I am coming over from the Rangers to become a Warrior. I feel that I need to focus on just simply lifting and chilling out more. I am going to use the strict determination and self control that a samurai displays for motivation this time. The samurai were strong, intelligent and precise in their movements as well as grounded through Zen to make a well rounded warrior. Anyway here are my goals for this 4WC: Lifting 3X a week: I only have access to a rack of DBs still so my routines will revolve around this fact. Day 1: Squat 5X5 110# Decline situp 5X5 Deadlift 5X5 150# Good mornings 5X5 40# Decline situp 5X5 Day 2: Bench 5x5 OHP 5x5 250#Weighted Pullups(50# backpack) 5x5 Bent over Rows 5x5 250#Weighted Chinups(50# backpack) 5x5 DB Flys 5x5 Day 3 (BW day): 50 Prisoner Squats 50 Pushups 25 Jumps 25 Stability Ball Leg Curls 50 Stability Ball Jackknifes 50 Step-ups 25 Pull-ups 50 Forward Lunges 50 Close-grip Pushups 50 Inverted Rows 50 Squats 25 Chin-ups Swimming 2X a week: I am going to be following these swimming routines here: http://100swimmingworkouts.com/#beginner I would like to finish all 10 by the end but I am shooting for 8 by the end. Zazen Meditation 5X a week at least 10 mins I recently started this meditation and it seems to help with relaxing me and getting me ready for the day. 5am Wake up 5X a week I recently read The Miracle Morning and I really need to work on waking up early enough during the week. If I wake up early then the rest of my day usually falls in line nicely. Linux 3X a week I am working towards getting into Linux and I just started the Linux academy. I need to work on the training videos so that way i can work my way up to getting my Linux + certification. Journaling 5X a week I started using Penzu.com for an online journal. I believe that writing in a journal will help me organize my thoughts alot better and stay focused.

Beast Mode – Bulk Challenge Overview / Motivation: Building on the momentum from the Body Beast Build Phase and beginning of the Bulk Phase. During this challenge I should wrap up the Bulk Phase and begin the Beast Phase (combination of the workouts from the first 2 phases). I feel stronger since starting and more ‘athletic’ if that makes any sense. For this challenge I will incorporate other goals that better facilitate my progress in terms of diet and flexibility. Main Quest: This quest will go beyond this challenge (and probably the next few), but my main quest is to hit the following benchmarks in strength and dexterity/stamina: · Bench Press 300 lbs. · Squat 300 lbs. · Complete 20 Pull Ups · Complete 20 Minutes of Hill Sprints (NerdFitness Academy: Ranger Quest) Side Quests: Average 5 Weightlifting Routines per wek Points Potential: STR +5 Grading: A= Average > 90% B= Average > 80% C= Average > 70% F= Average < 70% Complete 12,000 steps or more per day Points Potential: STA +5 Grading A= Average > 12,000 steps per day B= Average > 11,000 steps per day C= Average > 10,000 steps per day D= Average > 9000 steps per day F= Average < 9000 steps per day Consume 100 grams of protein per day and stretch daily Points Potential: CON +3 Grading A= Average >= 100 grams & average stretching > 95% B= Average > 90 grams & average stretching > 85% C= Average > 80 grams & average stretching > 75% D= Average > 70 grams & average stretching > 70% F= Average < 70 grams & average stretching > 60% Life Quest: Read 20 minutes a day Points Potential: WIS +2 Grading Pass / Fail