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Tis the first challenge of the year and thanks to the December Mini, I'm raring to go! 😁 1. Get to bed earlier I am really really horrid at this right now, so this is going to be my hard goal for the challenge. I think this might have more of an impact than anything else, but it will be interesting to see. I will also be trying out a few things to see if it helps me get to sleep and stay asleep, so it will be a little more complex than just 'change the time on the alarms'. Week 1 - Bed 9, Lights Out 11, Awake 745 Week 2 - Bed 9, Lights Out 1045, Awake 730 Week 3 - Bed 9, Lights Out 1030, Awake 715 Week 4 - Bed 9, Lights Out 1015, Awake 700 Week 5 - Bed 9, Lights Out 10, Awake 645 2. Take more daily steps I am at 2k average right now, but I'm not trying at all and on dog walk days it gets up to 6k... so I'm hoping this one will be a medium-easy win. I have a treadmill for rainy days, but I'm hoping to get most of the steps via cleaning/decluttering the house and dog walking (when it's not raining). Week 1 - 3k steps average Week 2 - 3.5k steps average Week 3 - 4k steps average Week 4 - 4.5k steps average Week 5 - 5k steps average 3. Work on shoulder flexibility and being able to keep arm raised (without weights) This one is my 'not sure about' goal. It's not something I can really fix in a single challenge, so this time around I am just going to look up a bunch of various streaches and bodyweight excercises. I'll get a baseline for where I'm at and what I can do... and then update the goals as needed. I meant to get it done before the challenge kicked off, but, err... life happened. 😅 Week 1 - Experiment with a bunch of things Week 2 - ??? Week 3 - ??? Week 4 - ??? Week 5 - ??? ----------------------------------------- Other things I will also be doing and probably commenting on: Artwork, Writing, Cleaning, Decluttering, Cooking, etc. ----------------------------------------- I used the following BuJo/Planner printables (may be tweaked as the challenge goes along): 2022 Overview - https://docs.google.com/drawings/d/1zlf3E_RJRhHap1errir22Zp5RjHutsA8a3rnMVeriAo/edit?usp=sharing Goal Brainstorming - https://docs.google.com/drawings/d/1bKbZ9C2_u3-8uofp5BNnm3i8W7i9qs-ga016a2KOLFk/edit?usp=sharing 5-week planning page - https://docs.google.com/drawings/d/1JRvBceRfOeKqEFE8shiEVGG5x1Nj1b7hqsRh4uZAD4A/edit?usp=sharing 1-week tracking page - https://docs.google.com/drawings/d/18hTMHjX3ufmUCMxDh6z1sEnPefCpMKsImpASB6BqK4w/edit?usp=sharing

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!

This will be updated throughout the days, and will look back at this later. but here is the first draft! So in the last challenge I worked on reading everyday, however I found out that I had a good habit of reading in the train, I have 2x 45 minute in the train 5 times pr week, and im reading in most of those breaks (when I dont do this challengetext ;)) so I will try to see if I an maintain that without it being part of the next challenge. 1. I won't miss you when you're gone keyword: Minimalism Object: To own 1 less thing for every day of the challenges. Rules: For every day get rid of one thing, (28 total for the duration of the challenge), if I for some reason dont chose a thing, ill get rid of 3 the following day (so 1penalty item) If I buy new things I will have to get rid of the same amounts of stuff, so 1 pair of jeans in, an additional item out. Ill post here either by words of pictures what I get rid of :). Rules 2: I dont count hygiene items like toilet paper and so forth, the same with food items that I need to maintain a daily living. 2. Get your hands dirty keyword: Movement & Balance Object: To have my hands buried in the dirt it being actually dirt or just a dirty floor every day. Rules: Every contact counts, this can include crawling, locomotion, handstand, headstands, grounding or yoga, anything goes. Rules 2: Variety is key, get those hands dirty! what is an assassin covered in dark, if your hands are white! 3. How to juggle life keyword: Juggling, Balancing, Manipulation and Contact Juggling. Object: Spend one turn on the hourglass at least 5 days a week, doing one of the things in the keyword Rules: Anything that can be used should preferable be used: Juggling balls, flair bottle, sticks, Crystal bowl. The duration of the hourglass is 20 minutes. Rules 2: Video update once pr week. 4. On the shoulders of giants. keyword: Shoulder flexibility and mobility Object: Focus on mobility and flexability of the shoulder joint, both directly movement of the shoulder, but also strengthening of the back and relaxing of the chest. Rules: Use whatever you have of equipment to help. Hanging from a bar, foam roller, lacrosse ball, sticks and weights. Just get those shoulders working!. Rules 2: Pictures will be uploaded every week, with baseline pictures this sunday. Eagle pose will be one of the measurements.

I have no idea where this post belongs but it is only tangentially fitness related at best and long hair is not a women's only issue so here we go: I have been growing my hair out for the past couple of years and it has become long enough to go past my shoulders. This means that, occasionally, when I roll around at night I somehow end up pulling my head and neck back by my hair with my shoulders. It's not painful but I do wake up sore from being in an odd position all night, and generally speaking I would like to not wake up sore from sleeping (waking up sore from a workout is different). My hair is very thick and heavy (I am the envy of my sister, mother, and every hairstylist I meet), but this means that if I braid it, when I roll over it often whacks me in the face, waking me up. My hair is long enough that a pony tail does not eliminate the shoulders problem, and a bun makes many sleeping positions uncomfortable. Aside from cutting my hair off, does anyone have any suggestions for this? I've read a few posts with workout hairstyles and while they do seem great for workouts, I would rather not sleep with my hair pinned up or tied back tightly.

Full Blog Post here: https://airawear.com/index.php/blog/shoulder-stretches/ Hey guys, I just published this article about shoulder stretches you can do anytime (very work-friendly!) but I wanted to share a short-and-sweet version here for you. You must be either a young kid or a truly healthy person to have never gotten stiff shoulders in your entire life. Unfortunately for most of us, we don’t fit the above bill. That includes me, and probably you too. Maybe right now your shoulders are stiff. Tense. Sore. Rounded and hunched even. Or maybe yours are like mine, creaking and clicking every morning. Just like rusted joints that haven’t been greased in a while. And if you didn’t get those stiff and sore shoulders from injuries or working out… You probably have been hunching horribly while working overtime for 2 weeks straight. Meanwhile, lazy cats like me get them from lying on the bed sideways, binge watching The Walking Dead on a laptop. What happens here is that we adopt awkward (sitting) postures… Developing unnatural tension in the upper back. What truly matters here is getting rid of those aches and pains. There’s a gajillion moments where you don’t really have a convenient solution. You know, when your partner isn’t around to rub your shoulders. When you’ve hit the weights 3 days ago but the ache still lingers. Especially when you just need that dull, jaw-clenching sensation gone… Before your irritability hits the roof and you murder 7 soon-to-be ex-coworkers. Let’s work on getting rid of the stiffness and aches in the shoulders. 1. Back Scratcher | GIF Step-by-Step Instructions: Raise one arm above you, placing the hand behind your neck area. Use your other arm to grab your elbow, and gently pull it inward for 15 seconds. Repeat for other arm. 2. Reverse Prayer Pose | GIF Step-by-Step Instructions: Try to bring your hands behind your middle back. Slowly clasp your palms together, bringing in from your last finger to your thumbs. As your palms come together, push your chest out a little and squeeze your shoulder blades. 3. Standing Wall Stretch | GIF Step-by-Step Instructions: Find a wall and stand at an arm’s length away from it Press your palms against the wall at shoulder height Without moving your palms, lean your upper body forward as if you were making it parallel to the ground 4. Corridor Stretch | GIF Step-by-Step Instructions: Find a wall, corridor, or pole and be at one arm’s length away. If none are available, proceed to find another person for support (don’t forget to seek permission first). Grip one arm on the surface Turn away from the surface and hold the position 5. Cow Face Pose | GIF Step-by-Step Instructions: If you aren’t flexible enough to reach for your hand, grab something elongated (e.g. ruler, towel, stick) Place both arms behind your back – one from below and one from above shoulder level As far as you can, reach for both hands to touch each other If you’re using a stick, use your free arm to grab the other end of the stick Repeat for the other side by switching your arms 6. Sitting Cat and Cow | GIF Step-by-Step Instructions: Adopt a upright sitting position Curve your back inwards as far as possible, with your head looking towards your belly button Your shoulders will be pulled forward at this position Arch your back outwards, with your head looking skyward or even behind Your shoulders will be pulled backward at this position 7. Dipping Stretch | GIF Step-by-Step Instructions: Grab the back of your chair support (or the edge of the arm support as seen in the gif) Bring you butt to the edge of the seat, or as far from the back as possible Let me know if this is useful to you guys! Would love to hear whether it helped you If you want more stretches, you can see them in my blog post here: https://airawear.com/index.php/blog/shoulder-stretches/ Cheers!

Hi. I am llw. I am a monk. I used to hit things but now I climb things. This is my challenge. These are my goals: Climb 3x per week. Or do a supplementary work out, but primarily climb. Eat vegetables. 4 cups per day. Yoga 1 hour per week. I purchased a yoga program for climbers. There are 9 routines, I will be completing and repeating the set focused on shoulders and core for this challenge. Read 30 minutes everyday. Either a book I am working through or a published scientific study for a paper I hope to publish, or for prospecting graduate school. Please note: All readers who post comments stating or referring to how I rarely or never complete challenges will owe me a doughnut when I kick this month's ass. By commenting as such, you agree to these terms.

Hey! Just wondering what would be a good exercise to broaden my shoulders and also give my back a good workout at the same time. Some background info (I guess lol): Female, 150cm, 43-44kg. Thanks!

I've always been a very tiny girl (5 feet, 88 lbs) and for as long as I can remember very weak. I'm 21 now and I've just recently started going to the gym in hopes of getting stronger and bigger but mostly just stronger, thankfully I have noticed a difference in my body from when I first started but as I continue going to the gym i'm not sure if i'm seeing any more results. I think it may have something to do with my exercise routine, I do a split routine for all my major muscle groups but I don't really switch up the exercises. For example, whatever exercises I do for leg day, I would just repeat for every leg day using heavier weights and doing less reps and more sets. So my question is can you get bigger and stronger doing the same exercise routines but increasing the weights you use for those exercises ? My routine usually goes something like this LEGS AND ABS Plank Side bends bicycle crunches or in and outs some times i'll do weighted bridges sit ups leg press hamstring curl calf raises and i'll either do deadlifts or barbell squats ARMS AND CHEST bicep curls dips pull ups hammer curls overhead extension dumbbell flys dumbell bench press incline chest press sometimes i'll do deadlifts as well on this day SHOULDERS AND BACK deadlifts bent alternating dumbbell rows cable row dumbbell shoulder press dumbbell raises both side and front one handed dumbbell rows dumbbell shrugs If I continue doing these exercises but using heavier weights will I be able to get bigger and stronger ?

So: when doing dips, my ROM (range of motion) has always sucked. It’s been this way all throughout my training in dips: I’ve done them both on P-bars and on rings, and I’ve always had this problem. When I test my shoulder hyperextension (arms behind my back), it’s not great. I stretch after my workouts, but not daily. I know that in order to get more ROM out of my dips, any extra flexibility needs to be a useful ROM for my muscles – that is, I need to be able to apply force in that ROM. I think that means I need both stretching and some light exercises. However, I don’t know what exercises to do. Does anyone have a method that helped them with a similar shoulder problem?

Beach Bods pt. 1 Hello Warriors! Welcome to the start of the Summer! In these next few challenges, we're going to take a look at how to level up your beach bod. How to get a good "pump" on some of your most noticeable muscles while you're out there styling and profiling on the beach circuit. Now normally, we don't like to boost our own egos here in the Warrior Hall. But here's the thing, we're the strong ones, the tanks of the party, we take bruising every once in a while for the sake of our teammates. So, every once in a while, we like to strip down and show off dem muscle groups which help us deal damage and make our saving throws against constitution. Each week, we'll give you a new exercise or two that we'd like you to throw into your programming. Get your pump on and gain a point for both Strength and Constitution. ______________________________________________________________________________________________ First up, we're going to take a look at our shoulders and upper back. Why would you want one and how do you get one. Feast your eyes upon Lü Xiaojun(Chinese Weightlifter) and Kali Muscle(mother trucking monster). These guys get these giant traps and rhomboid muscles from pulling super, silly weights. This muscle growth takes years of work, but we can get you started on how to build up the shoulders and upper back using two of these simple exercises. The Shrug We can use either a barbell or a dumbbell for this exercise. The barbell will allow you to get more weight moving, which will stress the muscles more. The dumbbells will allow you to isolate the muscle groups and get a bit more of a squeeze into it. The movement remains the same. You grab your weight and let it settle down into your grip. Let it stretch out your shoulders and back. Keep your back tight the whole time, with a slight convex arch. Pull your shoulders back and then literally "shrug" them. You should be feeling the pull on the muscles right underneath your shoulders in your upper back(check the traps/rhomboids links for maps of the muscle groups). This movement should be slow and deliberate, nothing jerky about it. The more slowly you can bring the weight up and down, the more your muscles will tear, providing you with more stimulation for growth. Depending on the weights you use, you can either go for low weight x higher reps(8-10) or heavy weights x lower reps(3-5). Both work for different purposes, definition versus thickness respectively. The Push Press There are a lot of different variations on the pressing movement. This week we're going to look at the push press because it allows you to move about 25-30% more weight than you can strict press. More weight equals more gains. That's science. If you know how to strict press, then the only addition you need to add is a little leg drive. Start from the front rack position and drop your hips straight down about 4" or so(dependent on your height) and then start your drive. Push through your heels, up through your hips, and finishing through your shoulders. When your knees and hips are locked out, that bar should already be on its way up; your only job now is to push that bar straight up with your shoulders. Be sure to move your head out of the way instead of moving the bar around your head, that's just not efficient. The movement finishes with everything tightened up: your abs, your glutes, your upper back, and your elbows locked above your head. After that, you want to just reverse the movement. Bring the bar back down into your front rack position and let your knees bend a bit to allow for some give when you catch it. This movement hits your traps and rhomboids again, but also the deltoids as well, which give you that wider taller shoulder musculature. Dem shoulders, yo. Look to get in a 5x5 workout with your max strict press. That should get you a good pump. Have at it, Warrior. You have until midnight EST next Saturday.