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  1. [She's] alive, Damnit! Females are strong as hell! Yep, it's Kimmy Schmidt time! With the new series coming out this month, I had no option, and I'm loving it So last I had a good challenge, but having so many guests definitely hurt my progress. I also had several times when I just didn't want to do my quests, I think because they were too long. So this month I'm going for short tasks, done often. Simplify and hit it hard! I do once again have people visiting in the 2nd week, so I'm modifying the goals for that week. (Iowa, not Indiana, but it works ) Quest 1: Crow pose again! 5 times a week I'm going to do a minimum of 5 crows a day, just to get into the groove of it. My goal is a 5 second hold. My current crow video is in the spoiler from the end of last challenge. Quest 2: Pistol squats! Again a repeat from last round, which I'll be modifying a bit. At least 5 times a week I'll do assisted pistols and at least 15 reps of modified shrimp squats per leg. Hopefully I'll get to a intermediate shrimp squat and a full range of motion on my assisted pistol. Quest 3: Stretching/splits. 5 times a week I'll do stretches with the goal of improving my splits (side and middle) and my squat depth/flexibility. My current plan is: Sit in deep squat - 1min Frog - 1 min Hamstring stretch - 30 sec each Pyramid - 30 sec each L/R splits - 30 sec each Middle splits - 30 sec Quest 4: Pushups. Like last round, I want to work on my diamond pushups. 5 times a week I'll work on those, doing as many reps as possible, with the goal of doing at least 4 pushups on the floor. Quest 5: Abs. A few days ago I started a daily ab challenge from Bloglates because I'm missing my regular ab work. So everyday I want to keep up with it. I'm super excited for this challenge, and I'm digging my theme, so bring it on April! Tracking Quest 1: 0/5, 0/3, 0/5, 0/5 Quest 2: 0/5, 0/3, 0/5, 0/5 Quest 3: 0/5, 0/3, 0/5, 0/5 Quest 4: 0/5, 0/3, 0/5, 0/5 Quest 5: 0/7, 0/5, 0/7, 0/7
  2. Hi fellow Assassins! I'm Godnattish. If you don’t know me, I’m the young, somewhat cocky guy with huge goals . Welcome! Here is a link to my previous challenge. I did some pretty awesome stuff, but nothing compared to what you’re about to witness! My Main Quest: "To Free My Body" Everything society and our environment tells us is making us less free, we are slaves, and it's getting worse every single second you're not actively doing something to prevent it. If you just go along like everyone else, work 9-5, get wife, achieve kids, buy what society tells you to buy, watch what you're told to watch, YOU ARE A SLAVE. You need to break free. This is my quest, and it's not something you ever reach, because the moment you think you achieved it and consider yourself "done" or "content", you are by definition a slave again. It's a process and the closest you can ever come towards the goal is to keep pursuing. Free your body. The practical application and pursuit of this is to improve myself every day, in every aspect. To do something that takes me towards my goal, and be done with it, wake up the next day without any worry about yesterday, do something that moves me towards my goal, and be done with it. A necessity for this is to be open-minded, there is NO progress or improvement if you're not open-minded. It's so easy to get stuck in comfort, in a routine, a lifestyle etc. If you ever find yourself doing the same thing every day, CHANGE IT COMPLETELY. There is nothing worse than being stagnant. I’m in a weird phase of my life. I worked as a (bloody) salesman for a couple of months last year, and earned way too much money (using skills, not lies, I might add). Luckily, I’m a clever young man, and I got out of the business before I got stuck. This has resulted in me not â€having†to work. I plan on studying (Sports Science) this fall. So for now, I train. That’s it. I invest all my time & energy into growing as a human being, physically & mentally. I’m happy to say that my previous challenge made me a full-on Assassin. I was the gym guy lifting weights, but somewhere during my last challenge I completely fell in love with training outdoors. I’ve been training outdoors 2x/day for weeks now, and I certainly won't stop! I also fell in love with using gymnastic rings, and I’ve seen great progress with them, so expect a lot of my challenges to be connected to the almighty rings ! I do, however, still fucking love lifting heavy shit. The more I fall in love with training outdoors, the more I love the feel of the barbell back at the gym. I believe I’ve found the perfect training recipe (for me). I use rings for upper body, and I use weight & plyometrics for lower body (for strength training, that is). As Ido Portal says: â€The upper body craves complexity, the lower body intensityâ€. I have found this to be very true. I will use weights for my lower body training, and I will have some goals for this, as-well! I’m following GMBs programs at the moment. Ring training, floor training (hand-balancing, tumbling etc), movement practice, stretching. All GMB. I love GMB:D. Well, I’ll stop ranting and get into my goals for this challenge. Brace yourselves. Yang:Goal 1 - 200kg (440lbs) Deadlift. (2 STR (+1 CHA if done beautifully, decided by you!))The deadlift is my favorite lift, which is convenient, since it’s also (by far) the most important. I’m a strong deadlifter. For a couple of months I’ve been working with sub-maximal weights to develop my deadlift speed (mostly because of my focus for the previous challenge). My all time PR for the deadlift is 190kg (418lbs), that was back in February when I weighted 86kg (190lbs). I weight around 78kg (172lbs) now. I don’t want to â€grind†a 200kg deadlift, I want it to look pretty, and FAST. That’s what I’ve been working on since February, and now it’s time to get back to lifting heavy & pushing my boundaries, while maintaining the explosiveness & speed. LET’S GET IT! Goal 2 - Rebalance myself using Front Squats. (2 CON, 1 STR, 1 CHA)I realized that I've been doing the low-bar squat exclusively for almost a year. The low-bar position works the posterior chain. This coupled with deadlifts (which also works the posterior chain mostly) has developed a pretty bad imbalance. I also realized that deadlifting & squatting very heavy each week is more detrimental than beneficial considering my other goals. My goal for this challenge will therefore be to work the Front Squat. The front squat is superior to the back squat for posture, flexibility and teaching proper form. It's impossible to do the Front Squat if you're imbalanced, it will highlight your weaknesses big-time! I want to become very good at front squats, because that will carry over greatly when I go back to heavy squats again, and will ensure I have proper form and no imbalances! The goal is not necessarily to increase the weight on Front Squats, but to learn absolutely perfect form, then increase the weight while maintaining that perfect form! Goal 3 - Bent Arm Stand. (2 STR, 1 DEX, 1 WIS)I’m a member of GMBs â€Alpha Posseâ€. They have monthly challenges with awesome prices. This months challenge was just released and I quickly decided that I’m going to win. The challenge is on the Bent Arm Stand. Most progress in 4 weeks wins. The challenge ends 30th June. Goal 4 - (Ring) Muscle-Up -> L-Sit -> Shoulder-Stand -> L-Sit. (2 STR, 1 DEX, 1 STA)This is the big one. I see little to no use in having a single skill if you can’t apply it probably. This is the basis of GMBs philosophy. The last phase of every GMB program they have a couple of weeks called â€flow masteryâ€. This means putting everything you learned from the program together into a â€flowâ€. This mini-flow starts at the bottom. You do a Muscle-Up to get above the rings, then go straight into a L-Sit, you immediately â€roll†back into a full shoulder stand, then back to the L-Sit. Very beautiful, very impressive, very hard. I look forward to being able to do this! Goal 5 - Improve overall conditioning & 60m time. (1-4 STA)I’ve been slacking on my conditioning lately. It’s still great, don’t get me wrong. 2 session daily with gymnastic style training goes a long way conditioning wise, but I want more. I’ll be combining sprints with longer distance running. I’ll measure my time before the challenge in a 60m (65yards) sprint. Stat points awarded depends on my progress! Sprint time. Before: 8.9s, After: Yin:Goal 6 - 30s Freestanding Handstand. (1 DEX, 1 STA, 2 WIS, 1 CHA)What’s strength if you can’t control your own body? I believe balance is the most underrated aspect in fitness. I follow GMBs â€Floor 1†which is all about motor control. Tumbling, jumps & hand-balancing to name a few aspects. I’ve seen great improvements in my handstands lately. I was very scared to do them a month ago, now I can kick-up against the wall with ease and â€float†of the wall for 5-10s. I’ve yet to nail the freestanding consistently, but with all the preparation work GMB focuses on (holding a perfect handstand 60s+ against the wall before progressing etc), I’m certain I will get good at a freestanding handstand once it's time for that progression, and all the drilling of the basic will pay off. Goal 7 - Pistol Squat. (1 DEX, 1 CON) My ankle flexibility sucks. It has improved lately, but it’s still my weakest link. Working towards the Pistol Squat forces me to get good ankle flexibility, hence, it's a great goal for me. Goal 8 - Front Split Progression. (1-3 CON)My previous flexibility oriented challenge was the Full Bridge, I nailed it. I feel like it's time to tackle them splits. It will be completely humiliating but I want to achieve both splits this year. For this challenge I'll start working on the Front Split. It's certainly nothing you achieve in 6 weeks, so I'll award stat points depending on my progress. Expect before & after photos! Goal 9 - Meditation. (2 WIS)I want to meditate more. For this challenge I'll meditate 2 times every day, preferably after each of my training sessions (as part of cool-down, after stretches). No set time, but aiming for above 10min per session! Side goals:Get & stay below 7% body-fatVery straight forward. I track my body-fat weekly & count my macros daily. I’m currently at 7.4% body-fat (not accurate numbers). My goal is to get below 7% (on my caliper) and stay below for the entire challenge. Find an apartment for this fallAs I mentioned above, I’m going to study this fall. I want to find my own apartment in the city where the school is located. I’ll know if I’m accepted to my program by June/July, and I’ll start looking for an apartment right away! Finish another round of ElementsElements was the first program I did from GMB. It's the foundation, the very basics that you then build upon. I've chose to restart this & really master & perfect the basics. The importance of having a bullet-proof foundation cannot be stressed enough! There it is friends! Same as last challenge, a video (of me) demonstrating every single goal must be uploaded on this thread prior to 19th July for me to pass this challenge. I'm honored if you choose to follow me for this challenge! I promise active updates with videos of me and my progress towards my goals. Let's smash this! Godnattish!
  3. Okay, so I typed this up the day this challenge began and I did start, but I didn't post this for whatever reason. But here it is; my declaration of independence! I'm 21 and 140lbs. I've always been doing some kind of sport and therefore didn't really pay a whole lot of attention to what I was fueling myself with. The title reflects my finally taking a hold of that "freshman 15" so to speak... after joining the military I had my first long term food responsibility and I didn't have recreational sports to rely on for fitness. Thus... I put on an inch or two around the belly. I still felt strong but I finally realized that I must consciously make an effort in my diet and in my fitness to be capable of performing anything to the best of my ability. The following is my grading criteria for the next 6 weeks, but I hope to make this challenge a stepping stone for a more conscious lifestyle. My goal is to be fit for my homecoming to my family from Deployment and be comfortable with my body without feeling hungry constantly. Main Quest: Start Paleo, progress further into yoga postures and lose a few inches. Goals: 1. Go to the gym and workout at least 4x per week A = > 5x per week B = 4x per week C = 3x per week D = 2x per week F = < 1x per week 2. Complete a yoga session 3 times a week A = 3x B = 2x with addtl practice C = 2x D = once F = Not at all 3. Reduce intake of foods that fall outside of the Paleo diet to 3x week at most A = < 1x a week B = 2x a week C = 3x a week D = 5x a week F = > 5x a week Life Quest: Meditate for at least 15 minutes a day A = > 6x a week B = 5x a week C = 3x a week D = 2x a week F = < 1x a week Gym regimen and weekly grade out updated daily here: https://docs.google.com/spreadsheet/ccc?key=0AveGObWP-XrjdHVUeTF3RG5WYlRZWjNDeng4MFJFUVE&usp=sharing Motivation: so that I can say honestly and with confidence the following about myself... I feel strong I am spiritually centered I am not embarrassed about my body I am one in mind, spirit, body, and soul.
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