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  1. 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 lifts. This program can be repeated with endless variation. If you begin to plateau, seek ways of making the workouts harder. An example could be adding some dropsets. SPLIT CHEST/BACK SHOULDERS/ARMS LEGS Quest Objectives: Day 1: Chest/Back | Warm-up 5 minutes of cardio A1) Bench Press 2x6 warm-up, 3x12 working A2) DB Row 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) Hammerstrength incline Chest Press 3x12 working B2) Hammerstrength lat pulldown 3x12 working 1 - 2 minute rest C1) Cable Crossovers 5-7x12 working C2) Reverse Flye 5-7x12 working Day 2: Active Rest | Start with 5 minutes of cardio if you normally don't do cardio, and add 5 minutes to your average time of the cardio you do regularly. Increase total time by 5 minutes every other week. By Week 12 you should be doing 30 extra minutes of cardio. For the sake of this program, cardio is considered 150bpm+ for the whole session. Day 3: Shoulders/Arms | Warm-up 5 minutes of cardio A1) DB Shoulder Press 2x6 warm-up, 3x12 working A2) Standing DB Curl 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) DB Front Raise 2x6 warm-up, 3x12 working B2) Tricep Extension 2x6 warm-up, 3x12 working 1 - 2 minute rest C1) Reverse Flye Machine 2x6 warm-up, 3x12 working C2) Barbell Curl 2x6 warm-up, 3x12 working 1 minute rest D) Skull Crusher 2x6 warm-up, 3x12 working Day 4: Active Rest | Do the same amount of cardio as you did on your first active rest day this week. Day 5: Legs | Warm-up 5 minutes of cardio A1) Squat 2x6 warm-up, 3x12 working A2) Leg Curl 1x6 warmup , 3x12 working 2 - 3 minute rest between A and B B1) Leg Extensions 3x12 working B2) Standing Calf Raises 3x12 working 2 - 3 minute rest between B and C C1) Weighted Walking Lunge 3x12 working C2) Lower Back Extensions 3x12 failure Day 6: REST Day 7: REST Let me know what you think below!
  2. I don't know what I'm doing. I do know that I'm going to keep tracking calories. My current target is 2350 +/- 50 kcal. According to people I trust this should be the right amount of food for me to maintain my current body weight, and also gain strength via the Starting Strength novice linear progression. I also know that I'm going to continue to run the Starting Strength novice linear progression. I'm couple of weeks into it. I should say that I'm doing what Rip and other SS gurus call "NWTFP". This stands for "Not Working The F#(&!g Program.". I've modified the program by committing the sin of not doing power cleans. Sorry Rip. Except I'm not really sorry. Instaed I'm doing a light deadlifts day, where I do more sets at a lower weight. I think this will serve to improve my deadlifts. Later I'll also add chinups and barbell rows for additional upper back work, per the original program, and also in keeping with the intermediate program I'm working toward. I also have several ongoing projects that will need as much attention as I can devote to them. This includes refinishing my daughter's desk and preparing my basement for drainage work in February. But beyond that, I have no idea what I'm doing.
  3. And so the journal begins. Aside from a certain faith figure (I am a Pastor) the other idol I worship is Captain America. I've always wanted to be him... except with a mustache. So it is this demi-god figure that I shall aim to level up too. Not just physically, he is quite handsome (I'm allowed a guy crush), but spiritually as well. To be so self confident, but yet so self giving, he is who I want to be. Are the sights high, hell yeah! can I do? I'll die trying. Just kidding, I'll just keep working at it until I succeed. Every victory gets me closer. I've been trying Nerdfitness Academy for a week now and the motivation has been awesome. Now to turn it into results. Hooah! 10 April 2016, Breakfast was a bit rushed, its Sunday and I am a Pastor, go figure. So it was a protein shake an then out the door. I turned around for a much hardier lunch, which was two pork chops the rest of my mini bell peppers and green beans, all sautéed in butter, yum. The afternoon was spent enjoying some time in the sun, free of the wife and kid (out visiting family), breaking down pallets with a hammer and crow bar (I make stuff out of the recycled wood). I made it through 5 pallets (40ish minutes work each). It was really encouraging, I work bent over with the pallet strewn on the floor (I need to step on it to keep the hammer from knocking it all over, doubling the work). Usually my back starts to get real sore about 3/4 mark of the first one. I've been doing core excercises for the last 2 monthsish, I didn't feel anything until I was just about finished with my final pallet of the afternoon. The rest of the late afternoon was spent exploring these forums. From there it was a wonderful dinner of lemon pepper chicken with steamed broccoli drizzled with lemon juice, really awesome. After a little break to allow time for digestion I smashed the weights hard. I've been following the barbell brigades instructions, I am currently still on lvl 1, I am planning on pacing myself to lvl up at the beginning of each month. Nice slow progression to allow me plenty of time to master the forms as I level up. The stats: Bench Press 5x5 at 145 lbs. (I was lifting heavier before but that was on a circuit, with back to back set up, I didn't want to push it to much, I'll build it back up in no time) Squats 5x5 at 105lbs (Pretty easy, I'll be tacking on another 10 next time, see if I find a grunt or two) Decline Pushups 3x10 (push over, I've been working on Push ups for a while now being in the army, so I've been doing the movement slower and slower to up the difficulty) Planks 3x30s (another pretty easy one, the academy has a static time, but I will probably start to up the time in the week to come) Star Power! Squat Thrusts 5x30s 30s rest (Still pretty easy, before I swapped to power lifting I was in the routine of doing burpee intervals) I am thinking of swapping it out for wall hand stands, I want to steal xp from other guilds mwahahahaha! To reward myself for awesomeness, Another protein shake and a banana. And with that, a good night to you all.
  4. Hey there Adventures! Ken the Brave here with my next quest. A little about me, I live in Colorado with my new wife and I'm very happy to be in a state with so much to do and see! That said, I haven't always taken advantage of that… I'm turning 30 this year and I want my twenties to go out with a roar! My favorite movie as a kid was Indiana Jones so I've decided to model my Last Crusade after his adventures. I hope it's worth following and I look forward to reading your quest as well! My Main Quest: The Philosopher's Stone I want to enjoy the rest of the year and find adventure, knowledge, and happiness. And get ready for more adventures to come! Quest #1: Choose Wisely My wife and I decided to go vegan last year. It's not always easy, but we both feel so much better! My first goal is to keep eating well and track every day! Pass/Fail: For every complete entry, I earn 5 minutes of video game time. Each incomplete entry results in -5 minutes. Doesn't seem like much, but like most things, it adds up over time. Quest #2: Old Friends, New Stories A lot of my good friends from “the old days†have moved away and I've been neglecting my few remaining friends. Every month, I want to go out and do something social and new! Pass/Fail: Every month I go a whole month without any human contact, I will buy the friends I should have been hanging out with a six pack so we have no excuse next month! Quest #3: Three Trials Adventuring demands a lot! I need to be ready to answer the call when it comes. Twice a week, I will either run, bike, or lift. I started doing the 5 x 5 workout last year before getting married and lost all my progress. I want to get that back! My wife and I also signed up to run a 5k later this year and I don't want to be the one panting while I stumble across the finish line. I also enjoyed biking to work and would like to do more of that this year. Pass/Fail: Every week I can't make this happen, I'll clean my bike top to bottom and buy something to fix it up. It's been outside all winter waiting for the spring! Quest #4: Get Lost In My Own Library When you experience new things, you don't so much learn about the world, you learn about yourself. A great way to learn is to read what others have already learned! Every day, I will read at least one page from one of the many books I have but haven't read yet. I am also learning French using DuoLingo and want to keep completing at least two lessons per day! Pass/Fail: Every day I don't read and practice, I’ll make up for it by doubling the lessons the next day. And I'll post an interesting fact about France on that day’s entry (which I may just do anyway. We want to see Paris this year for our anniversary! ^.^)
  5. So it’s the final chapter before my big day in September! Here are my updated quests and a few new ones to help me be the husband I want to be. (My previous quests are here and here) Main Quest: Fusion - Be ready for our big day! Earn at least 1,000 XP before September, 2015 Mission #1: Kinetic Energy XP per Practice Session / Dance / Lesson: +5 XP for at least 1 hour of practice +10 XP if practicing at the gym with partner **Bonus points** +5 With video +2 XP for each new partner danced with at a lesson/dance! PENALTY: -25 XP for every week with no practice!! -5 for getting upset/defensive/frustrated (this is a TEAM effort!!) Mission #2: Source Material +5 XP for each day of 100+ grams of protein PENALTY: -25 XP for every week I don't get enough protein! Mission #3: Biomass +5 XP for each logged workout session per week PENALTY: -25 XP for every week where no progress is made (no workouts = no progress!) Mission #4: Warm Up Sequence +5 XP per day of back stretches PENALTY: -5 XP per day of no stretches!! ---Side Quests--- Side Quest: RTFM Read at least one chapter a week of our relationship book +5 for each week or chapter of reading PENALTY: -25 for each week with no reading!! Side Quest: Bonding Go on a date at least once a week. +5 per date +5 bonus if paid for with cash/debit PENALTY: -25 for each week with no date night!! -5 penalty if paid for with credit!! Side Quest: Background Noise +5 XP for each day with no distractions (no comedy, no TV, no surfing)
  6. Just one easy question (I think); do you count the bar in your total weight when recording weight lifted?
  7. Fitness Goals - Regain strength (want to meet and then exceed my old HS max) and continue loosing weight/body fat, also Warrior dash in July Exercise Preference, Power lifts,Body weight, Olympic lifts Current Physical Stats Male, 29, 5'10", 250 lbs (goal is 195lbs) Previous Training History Many moons ago, BFS, Jump Strech, yes w/ Dick Hartzell and yes he is awesome in person too Woot name drop lol, power lifting, minor Olympic (think clean and press), body weight Current Training Body weight (Since January less this past month) and C25K in week 3 now Last BWW I did was this The Dynamic Warm Up Body Weight Workout 3 Circuits (modified) 20 body weight squats 20 walking lunges (10 each leg) 20 jump step-ups (10 each leg) 10 body weight rows (w/ overhand grip using rings) 10 bench dips 10 body weight rows (w/ underhand grip on rings) 10 push ups 35 second plank with leg raises (5 each leg) 30 Jumping Jacks Beginner Stretching Routine Current Diet 85-90% Paleo, no idea on macros or calories at this point Current Resources/Limitations Standard 8 hour work day, shooting for no more than 90min workouts due to family and time. weights 3x run/cardio/agility 2-3x Equipment: Dumbbells, pullup bar and rings, recumbent bike, lat machine, jump rope Power rack, bench, barbell etc. should be here in a few weeks plan to get a set of bands as well and will have a place to dead lift. On the to do list, get a sledge hammer, make sandbags, plyo boxes etc. Ok so here's the situation. It's been 10+ years since I've been in a squat rack and as my old HS weight is getting closer (15 more lbs ) I've decided to get back into power lifting. This was my plan from the begining, I told myself when I made it past the 50% mark I would get a power rack etc. I know it's going to take some time to get back to where I was and my body used to the lifts again but I'm debating on the program to start with. I've never felt confident making my own program, it was always just handed to me by a coach I've got two maybe three options that I'm looking at, one is 5x5. The other is hitting up my old coach for the program I did 10 years ago (we're going back home for a weekend soon). I don't remember all the details of it but it was split out like this, workout A was Legs, Shoulders, Triceps. Workout B was Chest, Back and Biceps. Week one would be A B A week two B A B, and so on and so forth. The reps would rotate between 5x5, 3x10, 10-8-6, 5-3-1 (this was a rare one maybe 2-3 times a year getting ready for a meet) and some others I've forgotten. Usually 3-4 exercises per group, hard to remember them all since I would just show up and he said you're doing XYZ for this many tonight... My debate is, I don't know if I should start with a program that breaks out muscle groups right away or just do the 5x5 to get used to being under the bar again. My initial thought was to do one full 12 week cycle of 5x5 and then my old program. The third idea I had was to do 5x5+. Basicly follow 5x5 but add in cleans (can't press ceiling too low) on deadlift day, and some combination of body weight rows, front squats. incline bench. pull ups, pushups, bench dips, lunges, curls, tricep db stuff etc.. where they would fit correctly. I just feel only doing 3 lifts a day would be a boring and maybe not the best option for 12 weeks. But I also know too much too soon is bad but I feel like 5x5 alone isn't enough Just looking for some feedback for someone who knows how to lift but just hasn't done it in a very long time. Sorry if this didn't make sense Thanks all. PS the other think I need to figure out is starting weights for lifts....
  8. About me: My name is Stephen. I am a 28 year old male - father of 2 - Married - Working on my Bachelors in Network Administration I live in Pennsylvania I am about 220lbs at 6'1 (This Pic is a few months back when I was training - I put on maybe 8-10lbs since then : / ) I recently stopped working out and I of course regret it I made huge strides - 250lbs to 212lbs - almost doubling my lifting abilities in every area The issue is, I lost my motivation. I was working towards becoming a police officer but due to me being a juvenile diabetic, I realized it would be a liability. I love computers and I know I can be successful in this field, diabetic or not. The issue is, working with computers requires no fitness specifics. I want to do this for me. I am a nerd at heart and I stumbled across this forum and saw it as a sign : ) I am going to Florida in 4 months and I want my goal to be a reality: Main Quest – Build enough muscle and lose enough fat that I am comfortable without a shirt on in public 3 Goals each week Work out at least 3 times a week including 1 dropset Get 8 hours of sleep Cut out junk food – Focus on Protein based meals I hope I can join a team where people who have similar goals want to encourage each other Please message me and I will provide a cell number or email address or w/e so we can become accountability partners or even better accountability teammates : ) Thank you God Bless
  9. Ok heres were i post my goals for the next challange Ok First off Backpacking Lets start reasonable I want to go on at least one excursion with a full multi day load even if its only a one day trip to prep myself for thru hiking ie month long hikes. Part of this will be learning how to pack for a thru hike and going on day hikes at least once a week kind of like rucking. Secondly I want to keep doing at least one GoRuck Challange every 2 months to culminate in a Heavy. I might also do a light every two weeks. Thirdly I want to work on my general physical preparedness ie metcon. I want to get my Metcon totals down for some of the named workouts I will use Murphy as my bench mark "Murph" Run a mile 100 pullups 200 pushups 300 air squats Run a mile 20 pnd body armor on the whole time. Goal is a 30 minute total Fourth Goal Oly and Power lifts i want to get better accross the board goal is at least a 135 pnd Snatch and Overhead Squat. Will work at least once a week on these lifts Lastly Personnel Goal keep working on Fire Management Bachalors and do so those with a High GPA. How i will do this is making sure to do my work as early in the week ie Sunday and monday once assigned to leave the week open to work on my physcial goals Ok wish me luck its alot but here we go.
  10. I'm a wishful Roller Derby girl trying to make that dream a reality. That and a deferred half marathon put me at the starting point of a daunting yet intriguing journey. I choose these goals because they scare me. And we should always do what we are afraid to do. At least that's what Ralph Waldo Emerson says. Cool cat. Main Quest: Get better, faster, stronger and start putting my body back into whack so that it is not susceptible to injury so easily. Main quest will be accomplished in the following ways: 1 Strength training : I have definitely caught the powerlifting fever. I will be tracking my every exercise in my "I lift things up and put them down" notebook. I have ambitions of deadlifting triple digits by the end of this challenge. 2 Improving Balance : Do my chiropractor-ordered stability exercises 4 times a week (to be tracked along with my strength exercises) 3 Flexibility : I'm notoriously bad at remembering to stretch before or after my workouts. I've had muscle/joint strains in the past due to this bad habit of mine. Super important for me to stretch after every workout. Life Quest: Finish designing and finally publish my portfolio website. As a graphic designer, the fact that I don't have my online portfolio up and running on the internet is nothing short of a crime. Six weeks is more than enough time to gather my necessary resources, hole myself in the library for an hour after work everyday or so, and get this monkey off my back. { Also, as a personal quest of accountability, I will be posting my workouts and stats daily on a blog I created just for NF challenges. Feel free to follow if you like. It's more of a way of keeping track of measurements and food for me, but I'll also post useful links to stuff I stumble upon since I'm researching a whole lot on powerlifting and the works. } I'm super motivated to take on my first challenge. I've been training regularly at a gym since April now, and between then and now have come across some speed bumps, as we all do in life. We can't forget ourselves and our health, especially when things get rough. Coincidentally, I've had a significant life event/family crisis this past weekend that has really shaken me, but I was so glad to still make it to the gym on Saturday. The heavy weights drove my focus away from the anxiety and uncertainty of what was happening in my life at the moment and had me focusing on not losing control of the 30 lb dumbbells in my hands. In short, weight lifting keeps me sane. What I'm most excited about in joining this challenge is the prospect of kicking my procrastination habit. In true nerd fashion, I think of this as moving away from the Dark Side, or any villainous situation basically. You know how villains just sit in their caves, poring over a blueprint, or a map, or some kind of battle plan, just scheming away, cackling and rubbing their hands together in sweet, evil anticipation? That's me. Poring over my to-do list, or my life goals. Meanwhile, the good guys are already jumping into action because, well, the city is in chaos, the Bat signal is in the sky – they don't even think twice about it. It's time to move. Jump in the Batmobile and save Gotham. Do work. Get s*** done! It's time for me to be a superhero.
  11. Endor

    Chalk

    This is probably an obvious question but I only just used chalk for the first time the other day and I'm not sure about it. When I should be using chalk? All the time? Just for heavy lifts? Only on hot sweaty days? I've had no issues so far lifting without it but I am noticing I'm starting to get callouses at the base of my fingers. Will chalk help prevent that?
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