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I fell off the wagon in the middle of last challenge. Honestly I'm not sure I was on the wagon to begin with, but I digress. TENTATIVE WEEKLY SCHEDULE: Monday - work 8h Tuesday - classes maybe, evening church group Wednesday - work 8h split Thursday - moar classes maybe, evening church group Friday - work 4h, maybe class Saturday - ???, church in evening (online ofc) Sunday - ??? probably housecleaning tbh TO-DO: Cooking Lunch duty M Dinner duty TWRF probably (dinner by 5 or 5:30 because that's when Mom gets off) Weekends are always up in the air Regain my gainzzz 100 Knee Pushups Challenge Split lunges and goblet squats (10 lb unless I can come up with something heavier. No, my cat doesn't count.) I guess inverted rows? 5-minute ab workout (crunches 1 min, plank 1 min, side plank 1 min/side, some kind of boat pose 1 min) Walk/bike with Mom when schedule allows (it mostly doesn't). Schooling Send in those forms so I can sign up for the stupid classes on May 7 Read Dune. Finish before Mom finishes Anne of Green Gables Pick up the alto clarinet at least 1x/wk for 40+ minutes (assembly and maintenance times not included) Bonus points for breathing exercises Bonus points for playing anything in boat pose. Don't waste all my free time on Animal Crossing. (Wild World - don't ask for my friend code.) 1 hour of gameplay per day, max. Spend some time outside in the sun! If I think of anything else I'll add it. Have a spreadsheet.

Lifting and eating. Eating and Lifting. Maybe running. Definitely eating. I will also be updating the day's post as it happens, instead of at the end of the day.

I have been MIA from here for around 18 months! The last time I took part in a challenge I had just become a pharmacist, so I was working 60 hours/week, plus trying to plan my wedding, my dad was having health scare after health scare and I'd just moved house. Since then my job has settled down, I'm comfortable at home and everything is okay with my family. I've also put on 10kg since my wedding. I'm ready to re-boot, and be accountable. I've been a part of Noom coaching for around 8 weeks now, so I'm half way through, I've also got a new gym buddy (though she's working at Glastonbury festival right now), and I'm rediscovering whole30 Going shopping tomorrow using my Whole30 list, then I'm going to post my meal plan for the week here! Also going to post about workouts I get in, and weekly weigh ins If I can keep up with this, then I might have a go at the next challenge after my holiday in July

Hey Everyone! Since I’m in new and uncharted territory right now, I thought I would introduce myself. Names Wild Wolf but most people call me Wolfie I’ve been with the Rangers for the past 2 years now and it’s been a wonderful stint with even better people but now my workouts have shifted more to an iron heavy routine whereas normally, I’m more of a BW/Calisthenics enthusiast who plays around with kettlebells and parkour and other fun equipment. They call me the Werespartan because I went from “not a fan of running and never covering more than 5 miles at one time” to running the Spartan Beast with fellow NF Ranger, @EricMN and ended up covering 12+ miles that day and over 4 ½ hours on the course. Fuckin A, right? So, I like to dabble in a lot of things. Well, whilst “dabbling in things“ back at the end of January this year, I fell on my shoulder and caused a Type 2 AC joint separation. BUMMER!! ...I know. A type 2 AC separation is something I can live with, but it greatly effects my lifting game. Overhead press is basically out...clean and press, front squats...even backsquat’s. It’s been since last September/October since I’ve lifted real weights so I had NO idea what my shoulder would tolerate. Thankfully, I’ve gotten back into a lifting routine and I’m now on my second week of 3x a week. Last week was a little funky because I decided in the beginning that I wanted to do the Juggernaut 2.0 program and then mid-week decided I needed something a little more basic and decided to go with Starting Strength. So, Friday and Monday, the 24th marked the first 2 days of Starting Strength. My lifts are as followed: A Day Zercher Squat 3x5 Bench Press (partial reps stopping 2 blocks (6-8 inches) above chest) 3x5 Rack Pull 1x5 B Day Zercher Squat 3x5 Bent over row 3x5 Rack pull 1x5 This prolly looks a lot different than someone else’s Starting Strength big lifts but none of these lifts compromise my shoulder and that’s what’s important. I haven’t figured out what to do about the power clean/clean when I hit the next phase of SS but maybe I can employ the help of you fine, iron bending folks when the time comes. My #’s are not very impressive but I’ll shoot up in no time and I’m excited about adding some lean muscle back onto my already lean frame. My challenge will continue off my last 2 challenges over in the Ranger’s guild. It follows the story of Ryan, an up and coming hacker who is discovered by a hacktivist group called DedSec and one of its prodigy’s, Marcus Holloway. Marcus is grooming Ryan aka W0lf, to be a l337 hacker and help DedSec take down the evil spying corporation, Blume. All this is based off the upcoming video game, .Watch Dogs 2, which releases November 15th, the day after my birthday! If you would like to check out the last two challenges, I have them linked in my signature and down below in the profile post. The story and the theme are all related to me trying to get my A+ certification and move on from there. My 365-day challenge to myself is to complete A+, Security+, Network+ and then move onto Linux+ all by this time next year. I also want to get into some programming like Python. Right now, I work at a job I don’t really like but it pays me decent money. I want to work somewhere...doing something I’m actually interested in and hacking/IT stuff, especially the deeper level stuff REALLY interest me. And then working out again… I hope to get in the groove with Starting Strength because this past week has been wonderful. I missed working out and I missed lifting to be specific. The change of scenery should be fun because I already recognize a few familiar ugly mugs around here. *Cough* Rurik, Willes, and Volki *Cough* Here are my goals below: A+ Training- No more fucking around-shoot for 4-6 hours of trainings a week. FINISH the 801 Module and prep for the exam Starting Strength 3x a week-get to gym earlier to have more time for accessory work Focus on mobility and “limberness” on off days. Gaelic Football and/or Parkour on the weekends. Mass Gain-get back on your protein shake/post workout smoothie game to help with mass gain. Lots of water. Lots of sleep-take naps during the day if needed Cool things going on this Challenge: My birthday is November 14th! (W00t! 29!) Halloween-I'm going as Ace Ventura...lol. Thanksgiving-I usually attend 4-6 of these because of split families and in-laws. This means lots of leftovers but more importantly "bulk food". I could just load up on turkey, sweet potatoes or mashed potatoes w/ brown gravy and any choice of yummy veggie tray... Yep! I can't wait for Thanksgiving. Finally getting my hair trimmed/cut-got an appoint for the 5th. I know that sounds girly but whatev's I've been growing that shit for over 11 months now lol. I've discovered I have "locks" as my sister and wife call them lol and I think I inspired our very own @Volki to grow his out as well? It won't be a drastic cut but I need some shape bad. I almost have a mullet. Almost. Thanks for having me Warriors! W0lf

Took a bit of a hiatus from the site (still followed some folks) but had to focus and get my thesis project done. I still worked out plenty, but just had to sacrifice my time here. I did 8 weeks of JDangers program (which is good) and I did the first 4 weeks (hypertrophy) of Layne Norton's PH3 (also good). Ended up pulling 405lbs on Sunday for a 20lb PR and bench pressing 225lbs for 2 reps (PR). Not the numbers I was supposed to hit but I wasn't able to stick to the schedule during the last week. Still hit some PRs and I put on some size. Literally, I was up to 230lbs. Which leads me to my goals for this challenge: Goal 1: Lose Body Fat - Low Carb Utilize a paleo-ish diet to lower body fat. Why low carb? Because I know it works for me. I've done it before and lost nearly 100 lbs. Higher carbs while trying to lose weight has never worked for me, those damn carbs drive me to more. I won't be tracking super diligently either. Emphasis is on high protein for muscle mass retention, good fats as they come with cooking or from food, and carbs from veggies only. Some starches around workouts from sweet potatoes. Maybe some dextrose preworkout only Goal 2: Train Daily The idea is to keep my strength while I drop the weight. So I'll keep my lifting fairly heavy some days with lower volume and go lighter other days with more volume. Sticking to the big 3. On off days, I'll do some accessory work with isolation exercises. Rest days will be cardio/conditioning days: sprints, distance running, long walks etc. The idea is to move!! Goal 3: Sleep Sleep is the hardest thing for me. I have a full time job, finishing my masters, a 2 year old boy, and I'm the lead mentor for a HS robotics team that is about to start it's season. Time is at a premium, but all the training and diet won't be optimized if I don't get sleep. I'm going to try to get to bed by 9:30pm and sleep til 4am. The goal with waking up early is to train in the morning before work at 7am. I'll also try to take naps as much as possible. Something I've never really been about. All the sleep = all the gainz. Keep me honest and post/ask questions. I'm terrible about updating when I get busy but if you guys post I'll respond. .... i hope. P.S. Bonus Goal: Be less fat than Brodin.....

If this rings a bell, you came to the right place Many years ago, pro wrestler-turned-mayor Mike Haggar took justice into his own meaty hands in order to save his kidnapped daughter Jessica with the help of Guy and Cody. Her kidnappers, the Mad Gear gang, were hoping to use their hostage as leverage to crack down on his attempt to eradicate crime. Instead, it resulted in the destruction of the city’s largest gang and organized crime syndicate, themselves. Prominent members of the gang managed to evade capture or bail out of prison, but the damage was already done. There was no way Mad Gear could become what it used to be. Still, some kept hoping and put in the effort. In their attempts, they literally woke up a sleeping giant. Hugo Andore, a 7’10”, 440lbs beast of a man used to be a member of Mad Gear. His defeat at the hands of fellow pro wrestler Mike Haggar sent him into a spiral of depression and self doubt, made worse by the collapse of the gang. Hugo disappeared and isolated himself, living in a trailer, until former members of Mad Gear came knocking on his door. Their bullying when they say his fallen state made him snap and after single handedly getting rid of the thugs, he decided to enter the Street Fighter tournament in order to prove his worth.

Hey everyone—I’m Spalm (Sarah in real life!) and this is my first challenge. First post, even! I’ve been working on strength, mobility, and improving my nutrition since Jan 2015, which is also when I joined the rebellion. I REALLY like picking up heavy things and appreciate a good sweat sesh (HIIT and tabata, anyone?). I joined the rebellion because I really want to change how I approach fitness and nutrition. I want to get strong and lift heavy, which means eating more! Having been the chubby girl in the past, losing the weight, and starting to gain lean muscle, this is a totally terrifying concept that I’m ready to take on Main Quest Lift my body weight (squat and deadlift) —115lbs, here I come! Current stats: 100lb back squat, 95lb deadlift I'm gunna grow one. Quest 1 At least 3 lifting days/week, working to increase weight with each session - 2 squat + bench or press days -1 deadlift + bench or press day Quest 2 At least 2 days/week (1 day each) of: -Yoga -Kettlebell conditioning Quest 3 At least 2 days/week fasted AM cardio —yeah, yeah… this might go against my main quest a bit, but as I said, I like to sweat! Life Quest At least 4 sketches of anything, any size/week Motivation Someday I want to have kids and I want to be an awesome version of myself when that happens! This includes being able to drag the little beast(s) around (gracefully… because—muscles).

Ooooooh man. My first 6 week challenge. I'm like a puppy that is all excited because of the stick and throw the stick and oops I peed myself. All the options in the world of fitness are open to me. I could base jump, rock climb, cross-fit, do earth push-downs, and even... run? Nah, I think I'll just lift heavy things. Main quest: Improve my working set in all four of the powerlifting exercises that I do by 30%. That's right, I want to be lifting one-third more weight than what I'm lifting now. So here's how the numbers break down right now: Deadlift: 315lbs Benchpress: 225lbs Sqwaaaaaaat: 275lbs Overhead press: 145lbs So that means these are the actual weight gainz that I'll have to hit in 6 weeks (These weights are rounded up): Deadlift: 95lbs Benchpress: 68lbs Sqwaaaaaaat: 83lbs OHP: 44 lbs. And that means the grand total is: DL: 407lbs 450lbs BP: 293lbs Sqwaaaaaat: 358lbs 375lbs OHP: 199lbs Obviously, those are weird weights. The goal is to lift at least that much with a margin of error of 5 lbs either direction. I think I learned that in statistics. Or on Bill Nye the Science Guy, which is on Netflix. Side quest: Run at least twice a week. I don't care if it's around the block or sprints or for ten miles, I will run at least twice a week. Even though I'm an American and let's face it, these colors don't run. Gross, cardio. Life quest: As I'm not going to school, it's weird not having a thing to do in the afternoon. I used to have a vlog on YouTube. I think... I think I'm going to start back up. I'm funny. And handsome. And loquacious. And humble. All the good things, really. Methodology: I'm going to keep doing what I do. I meal prep already, I eat plenty of calories and I lift heavy 4 times a week. I'll have to add another light lifting day to keep myself filled with precious blood, and I'll need to be better on the weekends. Even though pizza is my spirit animal. It's just going to be a grind all the way up, no big jumps, no rushing. I don't want to come up lame and then the farmer comes and shoots me and makes me into glue. That would harsh my mellow. Motivation: Sick gainz. Seriously, I've never been really in shape. Even during my military career, I was focused more on being a good medic than physical fitness. While I passed everything, I never excelled physically. I want to change that before I exit out of this wacky place. I want to be able to bench press people. I also want my darling, beautiful baby girl to look at Dad and see him as strong, not flubby. I might also have a wedding to go to that will be filled with friends that haven't seen me in a few years. That might have something to do with it. Maybe. Nah. Grades: Main quest: 30%- A+ 25-29%- A 20-24%- B 15-19%- C 10-14%- D >10%- F Side quest: Pass/Fail Life quest: Seeing me? Everyone wins. Let's get silly.