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Knowing the evil that has tainted his body will not give up its hold easily, Myrik decided to change his focus. He reached into the soft bag containing the focus stones to grab the power stone. His hand barely brushed the stone when he felt a surge of power run up his arm and into his chest. He grabbed the stone and held it in his open hand, then watched as a red mist swirled inside the stone. The mist formed various figures engaged in power building activities. Myrik decided to focus on these power building techniques during the coming weeks. Goal I Power This month I will be focusing on power. I found a website with great Plyometric exercises and will be adding 2 of the beginner ones to each workout. Goal II Meditation I will continue doing the 2 a week meditation with one caveat it must be 10 minutes or longer to count. Goal III Body comp tracking I will continue to track my body comp using @Hazard spread sheet formula. The only Caveat with this is I can't do it 100% while on leave. I have my tape so i will at at least measure my waist daily. This challenge I will forgo the Alphabet grading in favor of points and rewards the points break down will be as follows: Goal I 10 points per work out with 2 beginner power build exercises 5 points per work out with 1 beginner power build exercises An extra 5 points per 2 intermediate power build exercises An extra 10 points per 2 advanced power build exercises Goal II 10 points per 10 minutes of meditation with no half value for anything less, this will be an all or nothing. Anything over 10 minutes will be in 5 minute increments for 2 points per extra 5 minutes. Goal III All or nothing on this I will score 20 points a week for maintaining my tracking log. Rewards: 300 points earns one nerdy reward 350 points earns one nerdy reward plus one fitness reward 400 points earns two nerdy rewards plus one fitness reward 450 points earns two nerdy rewards plus two fitness rewards

After pouring over the codex he discovered a month ago Myrik decides to delve deeper into the ruins the ancient vault was found in. As Myrik enters the lower floor he feels a strong overbearing evil weighing down on him. Using some of the methods he discovered in the Grey Codex he was able to fend off the evil but not before it left its mark on him. Against his gut Myrik push on into the room. Upon entering the room he activates a few more glow sticks and studies the ancient reliefs that show what appears to be the “Jedi” that where mentioned in the Grey Codex. As Myrik looks closer at the Reliefs he catches his reflection in the shiny unknown material and notices the veins in and around his left eye have become black, a sign of the corruption left on him by the evil that assaulted him when he entered this room. While studying his eye he catches a slight white glow coming from a top an altar at the back of the room. Myrik approached the altar carefully not wanting another attack from his unknown assailant. Once he arrived at the altar he discovered a small pouch with six small finely polished stones with small runes etched on each one. The runes correspond to the runes in the Grey Codex for Power, Strength, Passion, Knowledge, Serenity and Harmony. Myrik remembers reading about these focus stone in the Codex and remembers they were used to help the “Jedi” focus their thoughts while training. Myrik feels the encroaching evil again and decides I would be best to leave this ancient place until he is better trained to counter the Evil that stalks the halls. Goal I: Meditation I feel so good when I do this I need to start doing I more, still only shooting for twice a week for now. Going to try a few different apps that where recommended to me and see if they help. Goal II Power Stick with the NFA L4 workout and add more Plyometric exercises. Once I have my "battle rope" do that once a week. I can feel my strength increasing but as any good assassin knows strength without speed makes us vulnerable, Goal III Body Working towards a lower body fat % I fell off the tracking last month but will jump back on it this week. Weight and measure every morning, I will post a link to the sheet when I get home to help keep me accountable. Bonus: Continue attacking those boxes I have yet to unpack. Plan for trip to see family, ensure I have all my workout stuff I need to take with me for 20 days. Get free "battle rope" from fire station.

While investigating a ancient vault Myrik happened upon a old codex depicting a way of life, that could lead to Harmony and Victory. While he doesn't know what this mystic "Force" is he decided to attempt the way of life. Goal I: Strength: Continue my NFA level 4 bodyweight work outs, 3x a week Bonus points for 4x week Goal II: Power: Work on more explosive exercises, Plyometrics will become a staple in my exercises. Goal III: Knowledge: I have an upcoming qualification board for my job that I need to study for. Study 15 minutes a day 4 days a week. Goal IV: Serenity: I need to start meditating again. Shooting for 2x a week. Bonus points: Find a way to mount my 2 other monitors above my main monitor buy and set up LED strip lighting on desk. Pick out swing set for my little ones and submit drawings and request to HOA Submit Workout area design to HOA Finish up last of the boxes that need to be unpacked ( 1 point per 2 boxes)

OK, I did a little better than that, but I still didn't really live up to my own expectations. Howdy, I'm Thrillho. I think I was here last year sometime, maybe the year before, but I am generally over in the Monks' Dojo. I enjoy boxing and MMA, and I've been more focused in slowly reducing my excess weight (down to 255 from 268 so far this year, 238 at my lowest last year and 288 at my highest last year, so... it's a struggle). For this particular challenge, I need to focus more on the strength that my body is lacking. I'm still heavy, but I need to worry less about my weight and more about what my weight is composed of, namely muscle. My lower body is strong and flexible, but my knees are a problem area, particularly with range of motion. I can slowly squat press pretty much the entire stack, and with my legs wide I can squat press the next biggest guy on my gym thrown over my shoulders... but what I CAN'T do is a simple jumping split squat. The speed and co-ordination just isn't there, and if I manage to do it fast enough and high enough my legs give out. My strength is very uneven. I need to fix that. Worse than that, my upper body is quite weak, which is kind of something that a big guy should never be saying. I've been working towards a pullup for the last four years and I keep getting closer but I am still a ways off. I'm not shooting for it THIS challenge (I will be doing it this summer, though). THIS challenge, I am focusing on the shoulders, biceps and triceps, mainly developed through pushups (which I can't do a lot of) and kettlebells (which I keep forgetting I own). So... let's break this down! Challenge #1 - Sproing Not just squats, but jumping squats. Full depth down, full extension up, and knees to my chest while in the air (if possible). Sets and reps to be determined this week, but I already know I can't do A LOT of these in a row. I have good cardio but these will gas me out like nothing else. Challenge #2 - Push'em Ups I think someone from Fedor's camp might have edited that... anyways! Arm strength, as well as the associated shoulder, back and chest strength. The best way to do this for me, at home, without extra equipment? Pushups! Bodyweight. I have no shortage of bodyweight (thank you, belly jiggle). Reps and sets also to be determined this week, but I THINK I can do twelve in a row. Not sure how many I could do for my second set or third. I might just do "as many as I can", and keep track that way. To be updated. Challenge #3 - Pick'em Ups And what is in between those two areas? My core! Specifically my lower back. I'm a big, heavy guy and I spend all day sitting so this is a problem area for me, and when it comes to training and striking that's also a weak spot... the core is the anchor for all head movement and stance switching, and especially for stuffing takedown attempts. The pushups and the jumping squats will help with this somehow, but I will also be incorporating in kettlebell spins and good-mornings, to strengthen that whole area. Spins for time duration (at least five minutes, twice a day, to be determined) and quantity of good mornings to be determined. I don't know what's going on here, but it won't stop me.

So I have been training for a few years now, I am 20 years old and weigh 94kg. I'm not too strong, last time I tested my strength I was able to do following: 1. Squat: 120kg x3 2. Bench: 100kg x2 3. Deadlift: 120 x2 . I used to train mainly bodybuilding style with a 5 day split. Lately (last 4 months) I tried to incorporate a bit more strength work, powerlifting style, and really got to like it quite much, But I do miss the bodybuilding style. I don't want to train purely for one "type". I want to be strong, athletic and look good at the same time (duh... like almost everyone...). So I researched a bit and stumbled upon this webpage: http://swolefit.com/swolefit-v2-cycle/ He mixes it up a bit, Day 1 & Day 4 is Strength and Conditioning (Metcon style), Day 2 & 5 is Power/Speed & Hypertrophy. What do you guys think?

Challenge 20 Recently I've been inconsistent with my lifting and nutrition, hell Weds I made it all the way out to the garage in my gym gear started my workout then blew it off because I was tired. I have been working some enormous hours at work on a new project and neglecting everything else. I need to get back on track and re-focus on what's important to me. The good news is my neck has improved a lot, I'm starting to be able to do some of the movements I've missed out on over the last 18 months. This challenge I will be channeling Winston and his war time spirit for my goals: https://www.youtube.com/watch?v=2uwCMf71nOA Goals: 1. Do your duty. (CON 3, WIS 2) Lift 3 times a week according to Rebel Strength Guide - Barbell Battalion. Reward: New Oly Barbell 2. Defend our Island whatever the cost may be. (CON 3, CHA 2) Full Paleo, 1 cheat meal a week. Reward: TBA 3. Never Surrender (CON 3, CHA 2) Alcohol no more than 2 days a week. Reward: ASUS GTX 970 STRIX Yes, I admit it, spare time recently has been spent looking at computer porn! Oh the shame I'm putting together a spec for a new gaming rig to get ready for the Star Wars Battlefront release in November (BareFootDawsy doesn't know yet but I'm hoping we'll get to play this together ) I haven't built a PC for 7 years so there's a big learning curve to catch up with the technology. My nerd side is showing out though and I'm enjoying the task. I really want this card so it should be good motivation to stick to this goal. Bonus Goal: An hour a day of any exercise, every day or 15 mins working on a skill, e.g. skipping. Reward: TBA Drooooooool......

Checking in and starting my next challenge! I'm currently down 23.2lbs and loving it! Over half way! Only 9.4lbs to the first goal of 210, and 19.4 to the second goal. Since the start of the last challenge I lost about 4lbs. Had a difficult time for a couple weeks as my grandma passed away but i'm using my strength to remember her and continue going in her name! I did also acquire my first belt in Krav Maga! On to level 2 It was one of the hardest tests I've accomplished. Both physically and mentally challenging. Around 30 weeks or so and the level 2 test will take place! I've updated my goals below. Main Quest: Lose (32.6lbs) by June 1 & lose (42.6lbs) by September 1. Both of these numbers are from starting January 1. My main goal started January 1. 2014 didn't end positive, but it started fantastic. The Main Quest will end after a trip to Mexico, so I'm looking to stay healthy on vacation! Quest 1: Go to Krav 3 times a week This should be a simple quest. As I already committed to 3 times a week, this will be a great workout. Quest 2: Run two times a week Sadly this one didn't pass last round, but when I did run, I wasn't winded at all! Thank you Krav Maga Quest 3: Go 90% Paleo Paleo has not been easy for me. I've done it about 80-90% of the time and I'm okay with that. there are a few things that I still enjoy enough that are not too horribly bad for me. Side Quest 1: Go for a run/walk in the morning before work. I've been getting better sleep, so I go to bed earlier, and wake up earlier. I will use the extra time before work to run or walk. Side Quest 2: Ride my bike more often This goes with Quest 1 and 2. I ride my bike to the gym to work out and run. Motivation: Friends, Family, Coworkers. I've had a lot of friends follow my progress of working out, running, trends that I've taken on. I want to encourage everyone to not only follow what I do, but to see them commit to it and be healthy themselves. Life Quest: Podcast is going great, want to grow that to be even bigger Moving out of the stressful house this year, that will free up time and money! Reward System: Weight Loss Info(Instead of credits, xp, or $, I prefer info. Its value goes beyond anything else): 100% complete - 200 info 90% complete - 90 info 80% complete - 80 info 70% complete - 70 info 60% complete - 60 info 50% complete - 100 info 40% complete - 40 info 30% complete - 30 info 20% complete - 20 info 10% complete - 10 info 700 info total, (100 extra info available).

Hey there my fellow rebels. I've recently gotten back into fitness and as such, I'm returning to my first love. The Circus. I've had a thing for the circus for a few years now, and although my love for it had developed later in life, it still fill me with childlike wonder. Currently I am looking into making a workout for myself that will help me at least pretend I'm in the circus. So far I'm going to work on my physical strength, endurance, and flexibility using a bodyweight routine and some extensive stretching. My question: are there any skills I can work on by myself that fit with the theme. I quite obviously need to work on my handstand, but if anyone has any info of ideas that would help me with goal setting, please share . also, viva the rebellion,

Here is my list of goals for this challenge. I'll fill out where my starting point is at a later point, but wanted to at least get this up here. Goal 1: Eat at least 80% paleo. Allowance of 42 Non-Paleo Tokens (NPTs) (accounting for 3 meals and up to 2 snacks per day)Goal 2: Lose at least 2.5% body fat. Starting point: 28.58%Goal: 26% or lowerGoal 3: Complete the NF Teenage Mutant Ninja Turtles Workout 2-3 times per week. Life Goal: Get rid of 50 more pounds of stuff. Onward!

Each week I will defeat a different baddie. From Three-headed dogs to revolting aliens, I will own them with my parkour skills and assassin strength! Enjoy Dudes!

I'll get started tomorrow. Just deciding some goals. Since the end of the last challenge I've got a new job for next school year as head of department, and my girlfriend and I got engaged, and I can get into all but one pair of trousers despite weighing exactly the same as I did about 45 days ago. I'm more interested in seeing everyone else's challenges than my own this time, they're more entertaining somehow! I like the ideas.

The line in the sand has been drawn. I have created a plan of attack and success in this quest is destiny. My inner warrior is about the be born. The quest has been there for the last ten years, waiting for me to be ready for it. I have gained the knowledge and have decided to create my legacy. This entails dropping approximately 20-30 lbs of bodyweight. At a height of 5'3'' that will put me at 115-125lbs. This will not be done by sacrificing muscle. The loss must be fat, while retaining and building strength and fitness. The route on the map is clear. 1. Hit the gym for strength training 4 days a week. 2. Steady state cardio one day a week 3. Follow a low carb high fat diet plan, consuming carbs exclusively in the form of vegetables and limited fruits. My life quest is to improve my archery skill. Hopefully by the end of six weeks of strength training I will need a bow with a heavier pull. Quest will be completed by: Weight training 4 x per week, miss no more than 3 workouts in 6 weeks (+3 strength) cardio one day per week, missing no more than oneworkouts in 6 weeks (+1 stamina) Diet: Not more than one cheat per week (a cheat =alcoholic beverage or starchy carb) (+2 constitution) Archery: Practice minimum of 20 minutes a day, 4x per week (+2 dexterity) Success in all aspects (+1 wisdom, +1 charisma) April 14 is the beginning. There is no end.

I've been looking forward to this for a while. I joined NF about two weeks ago, and I've been doing my prep work for the challenge. A bit about myself, I'm scrawny, weak, and miserable. I started working out using the UFC Trainer for the XBOX Kinect, and have seen some noticeable differences over the past month. I've actually enjoyed pushing it, working out, getting better, and I keep at it as often as I can. Nerd Fitness gave me a new perspective; a way to plan out how my workouts will go, and what goal I can achieve at the end of them. Since we have some challenges here, I'm going to list each one and how to go about doing it. My Main Quest: After finishing up the last five days of my endurance training, I want to do the thirty day STR training for the UFC Trainer. I missed some days of my endurance training due to laziness, so my main goal for the STR training regimen is two-fold; not miss a single scheduled day, and to complete every single exercise. I'm not entirely sure how well my physical results are going to build up, or how much of a change I can predict, so I feel more comfortable with setting this minimal of a goal before jumping out and saying something naive like "I want to double my weight in a year in sheer muscle mass". So end game: Complete STR training Regimen for the UFC Trainer. Move on to the Advanced Endurance training if time permits. The three ways I plan to accomplish this are: Wake up early, cut out being lazy, and do the blasted work. My Life Side Quest: This is a basic and simple one; to finish my collegiate degree. I've made some mistakes, and am currently attending a community college with a minimal course load, working towards an A.A. My Motivation: Sturm Brightblade from Dragonlance; A Knight in Words and Deeds. So this is Day 1 of the challenge. Thus far, I'm a bit off-track; I woke up late, and instead of getting to breakfast/workout regimen, I'm procrastinating my workout by posting this.

I'm looking for some advice on adding some intense cardio to my week. At present I am eating well, 70-80% Paleo, non-paleo is to help me with carb shortfalls. Lifting 3 times a week: Mon: Back squats, Upper body work Weds: Cleans, Push Press Fri: Front squats, DB rows and DB press Other days: Walking and once a week swimming. As you can see, not much cardio, although I get out of breath supersetting my weights and a fit test on a running machine tells me I'm "above average". I love squash and used to play amateur comp at a low level (bottom division but I don't care I enjoy it so much). Last week on Thursday I played squash for the first time in a long time (18 months or so) and it took me about 5 days to recover and feel normal again. I was totally exhausted for the first 2-3 days. I didn't lift on the Friday as I was too tired, lifted on the Saturday instead. Even though it knocked me sideways I really had fun playing and my lifting has seriously improved my fitness and my game, I destroyed my opponent as I was no longer held back by my fitness level, it came down to strategy and technique. I don't think I've ever been in that position before. I found it inspiring enough that I am considering playing competition squash again, there is an over-35 comp on Tuesday nights for us old folk . I also used to surf and am planning to get back into that one morning a week, probably Sunday for about 2 hours. This is preparation for a holiday to Hawaii in December where I want to be capable of catching a few waves. However, I am really enjoying my lifting and that needs to come first, I don't want it to be held back by Cardio work. I was so tired from the squash last week that I'm concerned I will not recover quickly enough to perform well at my lifting if I take up squash again. Does anyone have any advice on: - Will intense burst cardio hold back my lifting? - How to recover faster? - Do you think I would get used to the extra cardio work?

Hi Guys. It's been a while since i've posted here in the Nerd Fitness forums. I maybe absent in the forums but i've always been active in reading the articles. Anyhow, let's get down to business... As my first " return to the forums" post, I'd like to show my Squat. This is 90% (295 lbs) of my 5RM (325) Front View Side View I'm having some minor "tingling sensation" in my right knee. I think it's not yet quite alarming but I just want to prevent any major injuries that might happen soon. Today, I tried to do a wider stance in my back squat. I don't feel any pain whenever i do heavy squat but i can feel something whenever I do body squat. that's probably because of stance. Please feel free to comment on my form. I'm willing to hear your criticisms and suggestions. Thanks.

GRRRR, ok, seriously, HOW DO YOU PUT A VIDEO IN HERE?!? Oh... it does it automatically... wierd... What's this about limits? Sorry, I don't know none. What's this about some DB limit? Sorry, I can't hear none. You can take a little cruise down the river of booze, Act all poor and defeated. Shout to the mountain some boo-hoo blues, But I'll stand here and repeat it: I'm an Earth Rocker! Everybody hear me now!? I'm an Earth Rocker! Everybody get the message!? *ahem* Sorry, just had to get that out of my system. I've learned a lot with the last challenge. I learned a lot of what works for me, and what doesn't. I've learned what can be a huge trigger for behavioural change towards the negative, and I've learned those little things that can be a little catalyst for little changes towards the positive. It should be noted, the negative catalysts are totally easier. And more fun. And absolutely no help whatsoever. So, consequently, there have been some refinements. The weather here makes it a little difficult to plan to jog to and from work, particularly when I might have to spend all day seventy feet above ground in a pulp mill (ever been in one? Not fun). The driving, or at the very least biking a few times a week, is compulsory. I've modified my goals as follows: Food: this is the biggest one, for me. Food has always been my weakness, and the one thing that, when it slips, takes everything else with it. I did very good with the last challenge, I made it almost four weeks on high-protein, high-fibre, high-veggie soups, no sugar in my coffee, significantly less alcohol, tiny breakfasts, no junk food... well, you get the idea. The goal here will be to go the full six weeks on that, with a few modifications: one diet Coke allowed per day, as my reward. I need something to satisfy the junk food craving, and something with no sugar works well for that. Also, since I plan to be working out harder in the morning (it really gets me going!), protein powder and juice in the mornings. I have been slacking on my protein and supplements. Making another giant batch of soup this week, and I found the local Bulk Barn, so I can eat for ridiculously cheap. WOO. Running: the second biggest one. I like to run, but the problem for me has always been "I could go running... but there's so many other things I could be doing with my time, like reading / writing / watching TV / cooking / eating / sleeping...". You know, anything except being productive. Running to and from work is out by necessity, and I want to do strength in the mornings. SO, for this: running in the evenings. Before bed. I did that back in January and February, and I never slept so good. Tiring myself out before bed is crucial, I think. Lifting: my favorite one, I have to say! I have seen strength gains many times, but each time I do... I backslide. NO MORE. SCREW BACKSLIDING. I don't have much in the way of weights right now, but I've been skimping on what bodyweight I can do. Pushups & planks, complemented with my overhead press, curls, triceps, flys, etc. Working out in the mornings: the way of the future. Words Daily Updates: well, we've discovered that I can write a crapload when I have some time away from the family. No need to beat that one to death. No, what I need is something to help me with my biggest Six Week Challenge problem: making it the whole six weeks. I want to post daily updates, even if it's just something small. Something to show that this is still on my mind. This will be especially important when I am once again out of town to visit my family, around the 10th, 30th, and July 4th. (Lots of weddings to go to, and my son's Arthritis Walk). In fact, one way people could help (if they wanted to) is ask me questions. I love to babble on about stuff. It doesn't even have to be about me, or about anything I know the slightest thing about. OK, SHORT VERSION: Food: healthy soups, one diet pop, protein powder in the mornings, and MODERATION when I am out with other people. Running: running, every night, at least 30 minutes, before bed. Lifting: lifting, every morning, at least 30 minutes, alternating muscle groups. Updates: daily, even if it's something small. And last, but not least: Don't look to me for answers, 'Cause I don't got-a-one! I just came to have a good time, And I'm gonna have one! Yes, I've lost many battles, And even more days! But if I had to do it over, I'd do it just the same! 'Cause I'm an Earth Rocker! Everybody hear me now!? I'm an Earth Rocker! Everybody get the message!?