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  1. SYRRAN: [My name is] Arev. T'POL: That means 'desert wind'. SYRRAN: Does it. Why are you here? ARCHER: We could ask you the same thing. SYRRAN: I follow the path of Surak in meditation and study. Challenge goals: Walk Meditate Study Train traditional Vulcan arts Walking is, well, walking. But I'm going to add some light exposure goals, stolen from Andrew Huberman. He says they're the one important thing to do, so on the list they go. Blackout from 11pm-4am, and sunlight early in the day. Meditation, I will technically count anything, but I'll mostly be using Plum Village's pebble meditation, minus the pebbles, and possibly plus swords. I think that's a set of metaphors that Vulcan could go for. They're big into religiously significant mountains, and, like, water, and space and stuff. Maybe I'll add some rest tracking. Studying for challenge purposes will be mindset stuff, encompassing Zen, martial arts, and ADHD. Also I have a book that I want to go through that should fit in there, sorta. I'm keeping a reminder for the dopamine increment habit, because it's not quite sticking yet. Martial arts is sort of limited, since I cannot study space naginata. Even aikido is not really available locally. Heck, even other stuff is a little hard to come by. So we'll work on strength and mobility. I know what you're thinking. You're thinking, "Those pictures contain a lot of weapons for a supposedly pacifist planet, don't they?" Yes. Yes, they do. We're not falling into the soft Zen trap this challenge. The Needs of the One Mon Tue Wed Thu Fri Sat Sun Week 1 Week 2 Week 3 Week 4 Week 5 Total Walk Evening Blackout Morning Sun Meditate Take a rest break Sleep deficit < 7h Study Dopamine Increments Strength Mobility Week 1 Week 2 Week 3 Week 4 Week 5 Total
  2. Let's keep the music themes going eh? 8 weeks till Vacation, or 4/4! And I've set myself four goals to chart. I still haven't gotten my consistency underfoot, but I got really close to nailing it this last week. (Then had a really stressful weekend and by Sunday, I needed liquid courage and woops.) So, this challenge will be a continuation of trying to get my chops back. Figuratively. Exercise Goals - 5x a week. I do best with strength twice a week and random intentional movement on at least three occasions. Some weeks a third strength is fine, but I know I don't do well with 3x every week right now. Music & Art - I was able to get 4 sessions for each instrument in most of last challenge, and, since I want to improve my skills, I do need to aim for this kind of thoughtful amount of time spent. Monday's and Tuesday's work great for getting lots of music in, so do Friday's and Sundays. The rest of the days, if I just strum a bit before other commitments, cool beans. I would also like to get pencil to sketchbook again too, but no pressure on this. Food - Either track, or don't eat like an ahole. Pretty straight forward here. I know what I should be eating, and how much. Just need to do it. Socials & Self Time - I need to work on two things. Getting social and being with people, but also carving out time for myself to unwind and reflect. This can be tallied up in an easy, totally contradicting phrase. "Start saying yes -- Start saying no." Going to track on here, because that should have me checking the forums more often lol! Weekly trackers below. **ALSO! I want to start doing the recreate gifs thing, so look for that! EXERCISE FOOD ARTSY STUFF PIANO BASS GUITAR SKETCH/DOODLE
  3. I'm closing in on 4 years in the forum now, having done my NF Introduction back right before leaving The North. I've finally been able to catch-up on updating my original training log, Third World Warrior: The Eight-Year Training Log (after some technical difficulties deleting like 2 years of logs) and I'll be using the Daily Battle Logs to both track my training and consolidate my challenges. I have been all over the place most of my life, hence many challenges with Rangers, but my issue is that I feed my training ADD and just ride the tides, making hay when the sun's out. Because of this I've gained proficiency in many things, but I'm having trouble tracking if I'm actually getting better in any of them. Hence, a long-term log. I've always been a fan of public training logs (for myself). I was never worried about how my competition was training, I was always focused on what I was doing. However because of this I tend to buy my own BS. A long term training log tracks progress, and allows others to call me out whenever I'm becoming too full of myself. (Perhaps having an Epic Quest might be of use as well, to keep the goal the goal.) I've always been very stubborn and secretive, even to my coaches. This can also cover training while I use 4-week challenges to work on life.
  4. "Hello Guys and Girls... I'm back!" I just couldn't help myself... whenever I hear the words "I'm back" I think of the scene in Independence Day where the dad tells the aliens, "Hello Boys! I'm baaaack!" (2:08 in the clip) Luckily I'm not in the fight of my life, and there are no aliens. There are also the iconic words of Arnold, "I'll be back." Here is a compilation if you can't remember them. Any similar sentiments in other movies/scenes you can think of? Don't be shy, share them here. Didn't really plan on this being the theme, but *shrug* it is as good as any to start a challenge again after being off Nerd Fitness for about a year. I took a break from a lot of things though. For as much as there were changes a lot stayed the same however. We're still homeschooling; I'm still shooting; I never got around to sword training but hoping to change that now... We can catch up during the challenge ahead, because you know I like chatting and using this as a sort of diary to boot. I would really like to catch up with you. So the deal behind my training is (there might be smidges of t.m.i. in the paragraph ahead - be warned): I do it to keep strong and be able to keep up with two teenager boys, as well as join hubby on longer shooting days and just enjoy life in general with him/them. Obviously if I'm fit, strong, healthy and can think, I can tackle life a whole lot better. Certain times I'm not going to feel like training, and that's ok, but I would prefer to get something in, rather than nothing. Then again, that time of the month I often skip the whole week as I seem to be going into peri-menopause, and although I don't have a lot of symptoms, what I have is enough, I don't have to force myself through exercise when I'm not up to it. I don't have to prove anything to anyone, and I'm comfortable in my own skin now. Strength Training: Mondays: Warm Up: Star Jumps 20x High Knees X Elbows 20x Training: Deadlifts 3x5 @ 24kg; 2x5 @ 30kg; 1x5 @ 34kg (this set is a new addition) The Arnold Presses and Skull Crushers form a mini-circuit. I do 5 of each for 3 sets. So 5 AP's followed directly with SC's as one set. Arnold Presses (huh, the video above fits right in now) 2x5kg db Skull Crushers (standing with dumbbell above my head) 1x5kg db Side Lunges (are on their own - not part of a circuit) 2x10 Pushups (knees at this stage) and Mountain Climbers also form a mini-circuit. I do 5 PU's, followed directly with 10 MC's (each leg 10) as one set. I do this for 3 sets. Pushups (knees are fine if I'm tired) 5x Mountain Climbers (each leg) 10x Cool Down: Hang at least 1x5sec, but try for more. This is more to stretch my back than anything else. Downward Dog walkout-cobra stretch-walkin-up Sit-Twist stretch Fridays: Warm Up: Star Jumps 20x High Knees X Elbows 20x Training: Walking Lunges (preferably outside) with Farmer's Carry: 2x10 @ 2x5kg db Dumbbell Halo's (straight arms above my head): 2x10 @ 1x5kg db Tire Jump Squats (or just broad jump squats depending on the weather) 1x10 Scapular Pulls 1x5 Cool Down: Downward Dog walkout-cobra stretch-walkin-up Sit-Twist stretch Sword Training: I can't remember whether I've bought the decorative sword before I left NF, but I bought a Stainless Steel sabre like sword for a steal at a local security shop. Rocco will be helping me with footwork and other movements, as well as teach me how to duel. *Insert big eyes and one very wary mom* He is still taking fencing lessons and although his epeé training (attacks and parries) is a lot different than "old military style sabre fencing", the footwork and some things are the same. He is so looking forward to us training together on a Saturday. I'm... carefully optimistic with a dash of apprehension . In later months I'm going to mix the "military sabre" with a bit of "Han Dao". I've worked out a rough 34 week plan in general, but herewith the first 4-5 weeks. Pretty mundane. I'm going to train left and right to balance things out as much as I can. Don't know if I can do it, or will just confuse myself. Saturdays: One Handed Cut & Thrust Sword Warm Up: Star Jumps 20x Scabbard: unsheathe / sheathe (safely) 20x Footwork: Fwd/Back steps 20x Step Lunge 10x Advanced Lunge 10x Basics: Wrist Circles (small to big to small - clockwise - anticlockwise) 20x Wrist Waggles (left to right; up and down) 20x Cuts 1 and 2 (but try the wrap the brain technique from Han Dao) 20x each I think that's it.
  5. Keeping it simple this challenge. I started the Darebee IronBorn workout program last week, so I am 7 days into that. I am also using the Power Up program as a warmup and have been regularly completing the Darebee Daily Dare, as well as the Easy Arms Challenge. So my goals this challenge are simple: complete IronBorn complete Power Up complete Easy Arms Challenge I am aware that IronBorn is a Game of Thrones reference, even though I haven't watched Game of Thrones, nor have I read the books, so my reason has nothing to do with GoT. I started IronBorn for two reasons: 1) my upper body needs a lot of work and 2) my teaching position was cut, so after May I will not have access to the campus gym and wanted to start a program that uses dumbbells. Yeah... that's news I perhaps haven't announced yet. They are cutting the teaching positions at our program. We will be on transfer, which means we aren't losing our jobs as teachers, just our current teaching positions. There are four of us who have to either find a teaching position at another school or we will be placed at a school with an available position. This may feel like an ending, but... Honestly, I guess this is the "nudge out of the door" I needed to start looking for school administrator positions. It sucks that our solid team of teachers has been broken by bureaucratic bullshit (our supervisor actually said, "It's not personal. It's about money and budget."). So... I really need to keep things simple this challenge. The main go is to stay consistent and not skip a day. This weekend I did not have access to the gym, so I modified the program. For day 6 I was able to use cinderblocks instead of dumbbells, and for Day 7 I borrowed Day 8, which is an ab day that doesn't require dumbbells. Basically, every four days you get an ab workout. Well, I'm going to save some of those for weekends. If I can do the same movements with a cinderblock then substitution won't be necessary. I also started watching Reacher on Amazon Prime, and while I have no plans to bulk up as much as Alan Ritchson, it did motivate me to get serious about building some upper body lean muscle. Ritchson was always fit (not something I can say), but he has put in the work and clearly it paid off. In an Instagram post from 2020, Ritchson said, "There is no substitute for hard work; no powders, no goos, no fancy shoes will get you where you want to go without it. If you want to lose weight or lean out - put out more than you take in and make your heart beat harder than it did yesterday. It’s that simple. Doesn’t matter how you get there. If you’re trying to bulk or add strength, put more strain on your muscles than you did yesterday. It doesn’t matter how you get there. It’s my suspicion that most people ask for 'the secret' because 'not having it' gives them an excuse to wait. But what you need, you all already have. It’s not sold in stores. The only way to get it is to start doing it. Work." In January of this year, Ritchson posted: "... Move something that fatigues your body and heart most days of the week. But here’s a fun fact - hypertrophy and strength training are two different things. Usually they compliment each other. High weight low reps (think - 4-6) will increase strength. Some growth in size (hypertrophy) will occur. But not as fast as if you did lower weight and higher reps (think - you can’t do more reps than 15-25 each set for 4 sets). Body weight exercise like push-ups, pull-ups and dips can add plenty of size if you don’t have access to a gym. All you really need is you and the discipline to push... Just be patient and do the things today the you ten years from now needed you to do. Don’t expect the you two months from now to be the you you want to be in ten years." Solid advice. I would like to say that my efforts paid off, that I am doing the work, the work that me from ten years from now needs me to do. But first I need simplicity and consistency.
  6. So I came off the first challenge practically 100%-ing the darn thing and then... As if I'd been touched by a wraith, all the energy and life force in me just vanished. All that momentum gone. The boulder having pushed to the top of the hill, has rolled down and settled in the valley. I know I can't stay down there with old Bouldy. (That's Sisyphus' job.) So I have to keep trekking forward. I might have small boots, and the journey is long, but I have five weeks of budding habits that work and I know it. So this challenge is going to be more about pushing through the slump. No fancy tracker this time; but I have made one page to use for the whole 5 weeks. Filling in boxes in motivating for me, but I needed less weekly time devoted to the making of it. So Goals Then - Keep on keeping on. Track Food 7x/week - best guess for any 'treat meals'. Move 5-6x/week - 3 strengths works really well for me, a few beat sabers, and fill the rest. Make Stuff - This is art and piano and D&D prep. I really liked hitting the stride of 3-4x a week for music/art. I'd like to keep this going. Misc goal "Grow" - This is about growing emotionally and spiritually. My devotion habit is a habit. Cool. Keep that up. I want to challenge myself going forward. This challenge is going to consist of doing some out of the comfort zone projects. I feel like I might have a problem with envy and a side dish of slander - things I don't want in my card catalog in general. So to combat this, I am planning to "write a letter" to any friend I have ever spoke about, in any fashion, behind their back, and fill it with all the reasons I am grateful for who they are and what they've done for me through the years of friendship. Bonus points if I actually send it to them lol. Other things may come up too, but that's what I am starting with. That's all I got for now. I am hoping to make the rounds on your guys challenges soon here ...
  7. I set out on a new journey; a path that travels through many realms and one that will teach me many things. I often daydream about potential -and must admit that I struggle the most with my friends when I see them failing to push toward their own. Which leads me to the honest confession that I often fail to push the boundaries of my own potential. For me, it's never been lack of effort, or the unwillingness to try in the first place. For me, Fear has been my greatest foe and Perfectionism his best accomplice. The only way I am going to thrive- (because if the past two years has taught me anything, it's that the only thing that stops us from thriving, is ourselves) then I must learn that I can be stronger than my circumstances, and that my hope comes from beyond whatever earthly conditions surround me at any given time. Fear is an illness. If you leave it untreated, it can consume you. I'd like to find some balance in the coming challenges, while picking up a few new hobbies and dusting off some old ones. I'd also like to get back into a healthier lifestyle habit as the past several weeks really had me shut down to 0%. That's going to require facing the scale at least once. While I know it's going to be a number that displeases me, it got there based on my choices. I can't change the past. I can reshape the future. FOOD GOAL The best way to get my habits in line again will be tracking my calories. It usually doesn't anger me, and it helps me make better choices. I'm a big fan of 'more bang for your buck' and that works with food too. Track in MFP 7 Days/Week *Impossible to track treats may be skipped or 'best guessed' but must be limited to once a week. EXERCISE GOAL I feel best when I am keeping in shape. It really just makes every other part of my life better. With winter in full effect it's easier to strength train than cardio, so I will do what's easiest to schedule in. Strength 2-3x a week Fill in other days to reach 5x exercise per week. CREATIVITY GOAL I want to continue drawing and have taken steps (costly ones) to get my desk set up more conducive to that. Draw 2x/week. I'm part of the Bard2022 Gang here, and I have both a full size digital piano with weighted keys (mmm) and a brand new 17 key Kalimba. I was VERY active in music in highschool, but reading music is going to be like brushing up on a foreign language you haven't read in 20 years. Music 2x/week. ESTABLISH A DAILY ROUTINE FOR AM AND PM AM - Devotional / bible study + Positivity journaling. PM - Computer off 20 minutes before bed, Teeth routine + Face routine with good health creams. More to come ... including a 'to do list' to be done during the next 5 weeks.
  8. Last year, Man Uncivilized founder Traver Boehm shared that instead of the typical New Year's Resolutions that many people make (and often fail), he names his year. For me, 2021 was the year of Purpose and Power. In spite of the year's challenges, I did indeed tap into my purpose and power as a father, as a husband, as a leader, as as educator, and (most importantly) as a man. After some meditating and deep contemplation, I have chosen to name 2022 The Year of Connection: connection to my self (my truest self), to my body, to my loved ones, and to the universe. This challenge is step one of that connection: Elevation. (side note: I also binge-watched the Jack Ryan series, so if that influence trickles into this challenge, don't be surprised; and of course, expect some poetry along the way). Elevate Your Body: 40 push-ups upon waking two-a-day workouts: one cardio (running, brisk walking, hiking, elliptical, stairs, etc.) and one strength (weights, machines, bodyweight, kettlebells, cinderblocks, etc.); aim for 30-60 minutes each, but don't stress if this is not possible fast intermittently when practical and eat whole foods when possible cold shower daily drink at least 93 ounces of water daily Elevate Your Brain: at least 15 minutes daily using Duolingo at least 15 minutes daily using Elevate read at least 10 pages daily of any book (I am participating in the Read Harder Challenge for 2022) stay informed via NPR One app & podcasts (with one caveat: do not exceed 15 minutes of news consumption) limit social media Elevate Your Mind/Soul: 0415 wakeup daily meditation/prayer daily scripture/devotional reading daily breath exercises daily spend focused and present distraction-free time with wife and kids evening reflective journaling
  9. Whew! The last two weeks have been extreme opposites in terms of my fitness goals. For the final week of the previous challenge I crushed my eating goals and hit a weight-loss milestone for the first time all year. Then in the off week I ate so lustily that I'm currently feeling like Violet Beauregarde. Things definitely need some rebalancing before the year ends and I rest up over the holidays for a strong run in 2018. I initially had visions of doing a maintenance challenge this time around, but I think the Thanksgiving week's constant feeding frenzy has more than stoked the metabolic furnace, and I should be in good shape for another steep weight cut. Four weeks of leaning out starts now! Off to the juicing room... If only I had some Oompa Loompas... I'm going to rock this challenge again with the same four goals: 1. Sleep. In bed on work nights by 10:30 pm with lights out and ready for proper sleep. I'm still limiting my night-time Netflix viewing to a max of 1 hour, which is helping very much. 2. Wake. Good days start on time, so I'm going to continue to push myself to get up at the appropriate hour. A pass requires me to get out of bed at the first alarm and get moving before 6:45 am. If I oversleep but still make it to work on time then that's worth a 1/2 point. 3. Eat. Still pushing with calorie counting via MFP. I'm not adjusting daily targets for this challenge since I'm already losing at the max rate I think is sustainable for me. As usual I'll take a break on Sunday to eat a little higher and looser. Macros aren't super important, but food quality is. I'm aiming for 80% Paleo/Primal on program days. Free days need to be mindful without being restrictive. I'm abstaining from ice cream for the duration. Daily target is 1860 kcal for six days per week. I'm estimating maintenance at 2700 per day, so any deficit at all is still worth 1/2 point even if I exceed my target. I'm not going to be religious about Intermittent Fasting, but I'm going to aim for more days than not with a limited (8-hour) eating window. Small group has moved from Wednesday night to Sunday evening, and that should help my goals immensely--I'll just need to be conscientious about having Monday lunches prepped in advance. 4. Move. I'm sticking with the Power Cardio regimen (semi-heavy powerlifts at higher-than-usual volume with shorter rest periods to keep my heart rate up) without adjusting any of the weights. I'm still struggling to incorporate afternoon yoga on non-gym days like I intended, so I'm going to take another run at making it work this time around. This will probably be the last time I do this Power Cardio thing--I'm going to try and shake things up for next year, but I'm not entirely sure about what that looks like. During the course of this challenge I intend to assemble a loose roadmap for 2018. The usual spreadsheets are fabricated and ready to go for tracking my progress. Standard weekly check-ins will consist of scale weight, belt notch reports, and progress photos. Week 1 is still a vacation week, so Sleep and Wake goals are blanked, but I'm going to work hard on restoring my diet and getting back in the habit of exercise. Then we'll pick back up full-steam in Week 2. Let's see how much plump I can dump before Christmas.
  10. “Ships on vigor of the waves are skimming Barren summits to the verdant plains Each horizon is a new beginning Rise and reign Far from the Fjords and the ice cold currents Ravens soar over new frontiers Songs and sagas of a fate determined Shields and spears (...) Fires are rising and the bells are ringing Glory take us into Odin's halls Golden glimmer and the sound of singing Asgard's call”* My fellow rebels, welcome to my new challenge! I am gonna report about my progress weekly and post some motivational stuff and music too. If you support me, I’ll try my best to return the favour. Let’s unite our powers! I am gonna level up on the path of a warrior. These are the values of the Vikings’ Code of Values I am gonna pursuit and how I am gonna do it: 1. Strength “It takes a certain kind of warrior to be able to row for hundreds of miles on the open seas and then go raiding for riches. Raw power is necessary, along with endurance and functional strength. Having a physical presence and mental fortitude was essential in surviving.” Strength: My ultimate goal is to become as strong as I can. This month there are only two weeks left of this challenge and I am both sick and injured, so I am gonna include some basics: - learn the proper technique of basic movements of strength training - do what you can without compromising your health - Do exercise to strengthen the joints every day (was injured recently, need to prevent future disasters) (10 min) -Eat garlic every day (if anyone has any advice about other effective ways to boost the immune system, let me know) 2. Discipline “Discipline, again as part of a total way of life, refers to self-discipline. If one is going to live by ones own standards, they are responsible for and must be willing to control your own actions. “ Always do what is planned unless seriously sick or unwell. Never slack off - especially studying. Study every day for at least half an hour (I work 9 h a day, so not that much free time) and more on the weekend. 3. Courage The Vikings were known for their courage and bravery in battle. Courage actually applied to every part of ones life. It take courage to do what you know is right, especially when those around you disagree with your point of view.” Do at least one thing that scares you. 4. Self-Reliance “Warriors are by nature independent beings, they strive to ensure that they don’t have to depend on others for their survival. Indeed family was at the center of Viking life. A Viking is responsible for taking care of himself and his family; this is his first and foremost duty in life. Being frugal and prepared for hardship, as with a long upcoming winter, was an important part of being self-reliant.” Don’t spend more than 1000 yuan (it is 156 American dollars) for personal expenses every month. Save the rest for future adventures and possible hardships. 5. Stay in tune with the gods “The Vikings had a deep connection to nature, to the Earth and the phases of the moon, and Norse spirituality has many similarities with shamanism around the world.” Turn off your phone for two hours a day (on the weekend). Admire the nature. Connect with it and search for that feral feeling deep within. Reach to your roots, to the roots of humanity. *the lyrics at the beginning comes from “Valhalla Calling” by Miracle of Sound. It is my battle hymn!
  11. I've been looking for something more fun. I need fun stuff. I feel stagnant lately. And when I thought about it... I realized I have learned things over the past few challenges. Crime is fun. (Thanks, Leverage!) 1990s feminism was amazing and very stylish, and often had a good soundtrack. (Thanks, Voyager!) I miss traveling. Or even going to some damn art museums. (Thanks, pandemic!) When you add all that together, there's only one thing that needs to be said: Do it, Rockapella! For the hottest G-rated femme fatale crime boss of all time, she never quite got the TV show she deserved, but she definitely got the theme song we all deserved. Well she sneaks around the world From Kiev to Carolina. She's a sticky-fingered filcher From Berlin down to Belize And she'll take you for a ride On a slow boat to China Tell me where in the world is Carmen Sandiego? Steal their Seoul in South Korea, Make Antarctica cry "uncle", From the Red Sea to Greenland, They'll be singin' the blues Well, they never Arkan-saw her Steal the Mekong from the jungle Tell me where in the world is Carmen Sandiego? She goes from Nashville to Norway Bonaire to Zimbabwe Chicago to Czechoslovakia And back. Well, she'll ransack Pakistan, And run a scam in Scandinavia, Then she'll stick 'em up Down Under And go pick pocket Perth She puts the "Miss" in misdemeanor When she stole the beans from Lima Tell me where in the world is Carmen Sandiego? (Oh, tell me where can she be!) Botswana to Thailand Milan via Amsterdam Mali to Bali Ohio Oahu Yeah, she flies around the globe, And she'll flim-flam every nation She's a double-dealing diva With a taste for thievery Her itinerary's loaded up With moving violations Tell me where in the world is Carmen Sandiego?
  12. Okay so, where to begin. Maybe start with the end of the previous challenge. I did 2 OCR's in a weekend. Due to Covid my 2 planned OCR's for 2020 were rescheduled into the same weekend last weekend. I made sure i kept running, and since May started to mix in some lifting, with a little more emphasize on arm and grip strength towards the end. (Which helped a lot!) The distance was not really a problem (13K on Saturday 19K on Sunday, so a total distance of 32K or 20 miles), even with the aggravated achilles, and a slight sprained ankle we never walked between obstacles, except for when we could already see the next obstacle. Even the dreaded cramps were not present. Which is a big win (cause i had a lot of trouble with that in previous OCRs, and a sign that the prep this time was better). But there were a lot of things that could improve too! So what did i learn this weekend and how does this relate to my challenge(s). The masterplan! Running: My stamina on running is on point. At the OCR running in between the obstacles at a moderate pace made me feel like i was restoring energy. So i just want to maintain that, which allows me to drop a little focus on it. I have been running on and off for a couple of years now, and i have had several times where i needed to rebuilt, which is not pleasant but it takes me little effort to get back to running over half marathon distances with relative ease. And i don't want to completely abandon it, just gonna run maintenance for a few weeks, just to see what it takes keep at my current level. Really hope i can make a better GIF after a couple of these challenges... Strength: Always been a stocky guy. Started out with Powerlifting. After that i really liked Strongman classes at the Crossfit. The most recent development is a "Protege™". It's a young (16 years old) nephew of my wife. He quit soccer (for reasons) and it basically came down to the fact that he wanted me to guide him in getting stronger. We are doing a mix of Powerlifting and random other stuff lately. He really likes to be challenged, so i am working at his weak points (and mine) at the same time. It's fun having someone around to clown around with weights. It comes in real handy i've built a pretty decent homegym, and it's still growing with new equipment. He's back at school now which leaves us with nice windows in the evening to plan workouts. That will be a focus, steering a bit away from dedicated powerlifting to a more upperbody/strongman kind of workouts. Lift weights on do fun stuff in the homegum Body composition: This is where things get ugly. The thing i already know but what really was apparent last weekend at the OCR's. I need to lose bodyfat! I am 1.73m (5'8) and weigh 82KG (180 lbs) my BMI is 27.4. Now i know BMI isn't the best way to measure, but it's pretty apparent that i need to lose fluff. According to my fancy scale i have a bodyfat percentage of 24.3%. That's too much. Losing bodyfat will help me in most of the things i want to get better in. Running, Calisthenics, Summerbody (cause i'm a bit vain). You know just the average, wanna look good naked thing. I just need to lose the excess weight that is not helping me out in any way! Before after If you check last challenge you can see i did quite a lot of running, a fair amount of lifting workouts, and had an average of just over 2 resting days a week. During a time where i also had my summer-break at work. So i can pretty safely say i don't belong to the inactive group. Yet it does not shift my weight. Which means the source of the problem is found somewhere else. I already know where this goes wrong. Next to troubles with portion control, i love the wrong kinds of food (mostly high KCAL). Fastfood, pasta, BBQ and my love for beer. It feels like an impossible task to say no when those things are offered AND it's hard to control my portion size. Now i don't look forward to this, but this HAS to be my main goal! So onto a workable summary for this Challenge: just like Running (weekly): 1 short run (sub 10k) 1 long run (over 10k) Lifting (weekly): 3 workouts with Protege™ Body Composition (weekly): Portion Control (7) No Fastfood (6) No eating in between meals (7) Strict Breakfast (7) Strict Lunch (5) No beer (per exception) (number of times per week for a score on this goal) (Exception will be stuff like my birthday or some other stuff which i feel comfortable exempting for) I want to stay accountable and i'm riding a good wave at the moment. So i will be regularly (almost daily) checking in here. Sometimes posts will be long, sometimes just a quick update. Next to reporting on things i need to nail as a goal i will also be keeping a record of weight and BF% here to see progress. I'm gonna run some calculations where i am now and what i want to get to so i will probably edit that on right here! As for a far away goal i am going to use the Rat Race OCR in May 2022. Which helps cause i just based most of this challenge on previous experiences and realizations i made on the last OCR. Calculations around BF% Weight: 81.6 KG BodyFat% : 23.8% Fat: 19.4 KG Fatfree: 62.2 KG BF 5%: 65,5 KG BF 10%: 69.1 KG BF 15%: 73.2 KG BF 20%: 77.75 KG BF 25%: 82.9 KG I know this is an oversimplified calculation! It's just to get something to work too! I wanted to work to BF15% as the Magical number. Which works out to a loss of about 10% of my bodyweight 8.2 KG in absolute numbers Before May 2022 (RatRace) 8 Monhts or ~1 KG per month average
  13. Basically, I'm tired of Kathryn Janeway not being the most awesome thing ever, so it's time to go back with a rewatch and see if we can change that. This challenge: Captain's Log - Stuff is going on in my life, and I need my brain to work on it, so I will write it all down and create documentation. This is the "pics or it didn't happen" of the thinking process. Starfleet Fitness Training - Does what it says on the tin. Vulcan Meditation - Having Vulcan officers makes this hard to avoid. Ship Routines - Routines are hard, but ships run on them. I will try again. What Would Janeway Do - Take advice from Janeway during my rewatch.
  14. A quick introduction: In my former life I was a massage therapist, but stuff and all... Now I'm playing at being a feral housewife, improving my gardening and preserving skills, and caring for one dog, one cat, and one husband. Last challenge I only earned a passing mark by sticking to my stretching and shoulder strength/mobility work; everything else was great, but didn't earn extra credit. This one continues similarly. The aforementioned shoulder work seems to be a product of pushing into harder work before I had proper base strength (pull-ups before I had good posterior shoulder stabilizing strength), combined with not doing all the beneficial stretching and mobilizing work before or after. Yep, duh. Ok, now that the groundwork is set, on the the real stuff! Getting grounded: play in the dirt and get the garden started. mental grounding by mindfulness and awareness work develop ground/base strength in all ways before moving on. spending grounded in value, not price Finding balance: balance budget by playing in the dirt. Don't need to buy if I can grow garden for balancing effort, cost, and use (easier to grow and what I'll actually use/save) balancing productive vs consumptive energy (somewhere there is an NF image about balancing what you consume with what you produce for mental health. Imagine that here) balance strength and flexibility. Same topics but more fleshed out... Fitness I'll continue the shoulder health work. IF I don't continue with improvements, I WILL be seeking PT after this challenge. There, said it, now I'll have to follow through. Right? I'll return to calisthenics strength work with a focus on control, not pushing forward for exciting goals. Controlled arm balances and scap activation hangs will feature here. Back to running! Woot! I was pleased that I was still able to run a 5K last week, didn't worry about time. Also, trying to be lighter on my feet. Healthy Eating I finished my Walk to Mordor and still have "tracking things" energy to spend. This will go to tracking calories for a bit. Other stuff is focusing on vegetarian breakfasts and lunches while maintaining certain nutrition goals. Garden Use the auto-generated garden planner that I pay for. Look ahead to be sure I have the things I need, like fertilizer. Learn preservation methods, canning etc ahead of time so I'm prepared when the time comes. And have some fun along the way.
  15. Yay new challenge time! After my respawn I'm super excited for challenge no. 2. These things are very motivating, aren't they? One day I'll write some nice flavour text about my epic journey to badassery, but I'm a little brain dead this evening So, here's my three goals: Maintain the respawn! Do some flexibility training/stretching every single day Eat 2 of every food colour each day And some specifics on these... 1. My last challenge was to do 3 workouts a week (a mixture of bodyweight circuits and dancing), to walk twice a week and to stop eating seconds for dinner. I didn't quite manage the walks, so for this challenge I'm just going to switch it up to 'get outside at least once a week'. I'm all for meeting easy goals first and making them habit before ramping it up. I've actually signed up for an intro to jazz dance course on top of the weekly ballet classes. For circuit training, I'm super excited to have aced the NF beginner bodyweight program, I'm now aiming for the more advanced one (although not quite there yet!). Keeping off the seconds seems pretty easy at this point, so that's straightforward. 2. Being a good dancer means being flexible! I've been low-key working on this during the last challenge, but now I'm making it official. I'm going to base it on this: https://www.blogilates.com/30-days-30-stretches-to-splits-journeytosplits/ But I'll also be incorporating some other routines I've picked up from ballet. The more intense flexi training days will come after my workouts, but I'm going to do some degree of training in front of the TV in the evenings on rest days. 3. Although I've cut down my portions, I think I'm not necessarily getting too much vegetable variety in my meals. So I'm going to be using this: I know it says it is for kids, but who doesn't love a star chart?! I think for this one, rather than write a comment for every day, I'm just going to do a tick chart for each goal. Then I'll do reflections at the end of the week
  16. This is the Way - Building Habits for Wellness My Kaizen technique of making gradual changes over time seemed to work well for my first challenge of 2021, so I'm trying it in Part II. There are three areas I want to focus on. 5 points per week that I'm successful in each goal, plus opportunities to earn additional points each week with 'bonus' wellness tasks. Sleep I need to get back to an earlier bedtime, so I get a decent amount of sleep each night. Adequate rest is essential for health, wellness, and weight loss. Over the next 5 weeks I will gradually increase the number of days per week that I need to hit my goal of being in bed, lights out, and no devices, by 11:00 pm. Week 1 - 2 nights Week 2 - 3 nights Week 3 - 4 nights Week 4 - 5 nights Week 5 - 6 nights Strength I've been trying to find a program to gradually increase intensity, or create my own program - too complicated. To keep it simple I found a series of DVDs I had received as part of an old weight loss program I had joined through work. The DVDs are good though. They have 5 DVDs covering 5 levels of strength. I don't intend to do one each week, but I hope to make progress at least through the first two, and then we'll see how I've progressed by Week 5. Week 1 - #1 x 2 days Week 2 - #2 x 3 days Week 3 - #2 x 2 days Week 4- #2 x 3 days Week 5 - #2 or #3 x 3 days Sustenance I'm still figuring out exactly WHAT my diet should look like, but I do know that tracking will be important if I want to get moving in the right direction with my weight. So this one is all about tracking everything I eat. Week 1 - Track 2 days Week 2 - Track 3 days Week 3 - Track 4 days Week 4 - Track 5 days Week 5 - Track 6 days BONUS This time it's all about self-care - Sleep and eating better and exercise are already in the plan.. Along with these, I can earn bonus points for journaling, reading, decluttering, taking a bath. I may even attempt meditation.
  17. I openly admit I got my title from a YT group whose Bible teachings I'm currently watching. Changed it a little bit, so as not to infringe on their name/title/rights... but this is what my challenge currently in real life comes down to: the good, the nice, the fun. Also... Rocco (my youngest son) is stuck on silly alliteration rhymes (eg. Peter Piper picked a pack of pickled peppers...) and I guess it rubbed off FOR FAITH, FAMILY & FIREARMS Life threw us all kinds of loops this last two weeks, so I have to change my exercise schedule a bit. Still going to do my strength from last challenge, still going to try to walk (now with the boys), and still going to try to make time to play with Zuzu (better idea to get him to loose weight). Exercise: Strength - Wednesdays: Warmup: Jumping Jacks 30x Squat-Up-KneeXElbow touch 10x each side Walkout2HighPlank 3x Superset 1: do at least 2 sets, try for 3 Deadlift 10x30kg Dumbbell rows 10x5.25kg (both sides together) Jumping jacks 20x Superset 2: do at least 2 sets, try for 3 Bridge form - chest press 10x20kg Bicycle crunch 20x Finish off - Cool down: One legged deadlift 10x 5.25kg each leg Stretches Walking around the block - Mondays / Tuesdays / Fridays: Literally take the boys to walk around the block in between school work - once a day. Hopefully we'll get more than one day a week in, but aiming to start with at least once a week. Fun: Play with Zuzu - any day for at least 15min.: Zuzu is our sterilised Sausage X Big dog (vet thinks a Labrador), who is very muscular, but also overweight. I've been struggling to get him to loose weight via food changes, hoping that him playing with the other dogs, and the boys, would help, but alas... I'm also going to use this to get myself outside a bit more. He used to walk on a leash, but got such a fright when we took him walking shortly after adoption (two years ago), that I never tried again. Now he hates the leash. Spoke to the vet and she said to rather get him playing more in the garden with the other dogs and/or the boys, for now. Faith & Family: Bible study - listen every weekday morning (and some weekend days) to Bible lessons on YT. Washing/Laundry - wash and hang clothes to dry (dryer packed up) - iron if necessary. Finances - still getting into the routine of doing finances on new spreadsheets every Friday. Seems to be working, as I'm actually looking forward to it (I know! GASP! SHOCKING!) PERSONAL UPDATE: That's my intro to this challenge, hope to chat again soon. Have a good week.
  18. Has it been ... 3 years? It has been a while, but I have missed how supportive the community can be! And I'm a week late for this challenge (more like 4 years late), but I want to start! Time for a respawn. Over the past 4 years, I almost gave up completely on ever being a fit person. My excuses have been work, family, travel, etc. It has been over 20 years since my peak fitness days, gone due to a stack of bad choices and daily routines of unhealthy habits. Until recently, I felt trapped in a very unhealthy body. A paradigm shift began in April last year (2020 - that year... lol). My younger brother challenged me to just be consistent. I decided to forget "intensity" and "pushing myself to the brink" as so many of the fitness web-celebs push. I decided to just lift 3x/week, starting with an empty barbell and slowly adding weight each week. Now, 9 months later, I'm lifting more than I knew I could - just by coming back weekly and pushing myself a little harder than the last time. So, I'd like to continue breaking out of my mental limitations and take care of my fitness overall. My focus will be primarily body fat, endurance and overall healthier living (sleep, nutrition, etc). My outcome-goal would be to lose fat while keeping as much strength as possible (maybe gaining strength? not sure) My habit-goals that I'd like to track - expanding my consistency... 1) Get time on the bike daily - indoor stationary bike to boost energy and calorie burn - continue my current habit of lifting 3x per week 2) Nutrition/Calories: Keep at or below 2,000 and shoot for >150g protein - I definitely use food as therapy 3) Sleep - shoot for 11pm-6am - this is the most challenging one to me - seems farthest from what I'm currently doing but might make the biggest difference for me in work and fitness Good to be back - and hope to make some new friends and maybe find old friends.
  19. Rhovaniel stood at the window, arms folded across her chest, staring outside but seeing nothing. Thick fog had gradually enveloped the small town, and not even the cobbled roadway, nor the sturdy row of shops and houses opposite, could be seen. In the room behind her, the fire crackled and hissed as someone stirred the embers, coaxing more life and cheer from it, and the hubbub of voices and the clinking of glasses and earthenware mugs was a heady sirens call. She could wait another hour, another night. Eat another meal with these fine folks, these brave souls on their own adventures, hear tales from all corners of the world. How different it all was – how different she was – from the last calendar turn. Would she recognise herself from a twelve-month ago? So much, and so little, had happened. She sighed, turning away from the gloomy prospects outside and reaching for her cloak and large pack, both ready for her on the coat stand. No, it would not do to delay any further. No more last minute scrambles, no more risking her body and sanity as she struggled to overcome poor training. It was time to feel strong again. Shouldering her pack, she was about to reach for the door when a deep voice called her back. She turned to see the barkeep hurrying towards her, a small parcel wrapped in brown paper and hairy string in his hands. “For the journey. Not provisions, mind. Well, there might be a little something in there. More of a ‘pick me up’, you see. Least, that’s what he tells me.” “He?” “Him who gave it ter me to give ter you. Not saying who, mind. He was quite particular about that. Now, I’ve got a big brunch order just come in, so you’ll excuse me. Fair travels” He was gone again, always surprising her with how fast he could move when he chose. Rhovaniel looked down at the parcel in her hand. There was no note, just her name written neatly in black ink at the corner. The hand was unfamiliar to her, and for a moment, she had the urge to sit back down and appease her curiosity. But something told her that this was not the right time, and besides, she had a lot of ground to cover. Sliding the parcel into the top of her pack, she adjusted her cloak, settled the pack once more on her shoulders and drew the hood over her head, half concealing her face, though the purpose was to ward off the persistent cold. Finally, she took hold of the doorknob, twisted it and stepped outside before she could convince herself otherwise. The contrast in temperature was relentless, but as she slowly left the town behind and began to cross into the wilderness, she began to relax, and as her breath rose in frozen clouds in front of her, a smile tugged at her lips. Adventure lay ahead. So, it is once again a new year – or it will be soon. I’ve had my goals thought about and pinned down for a while now, but I suppose as they are goals for the year ahead, they count as New Year Goals. This is not an exhaustive list of goals, some are private and some I’m having second thoughts on, but I’ll add these to my signature line to remind me always of where I’m going, even when the fog is thick and it’s too cold to think straight: Goals for the Next Twelve Months (so long as that jerk coronavirus behaves itself and lets me play) 1. Run 3 full laps of Oblivion (Nuclear Races). I ran 2 laps last year - well, a couple months ago because it was moved to October – and I think that with a little more training, and having a wonderful ranger pit crewing for me, I can get three laps this time. I want to be as trained for this as possible, and I don’t want to keep having to walk long stretches, or worse fail/skip obstacles because of my lack of strength. Each lap is 12km, so I need to be able to run 36km by May. 2. Run and Complete Man vs Lakes. This is a hilly trail race in the Lake District, of up to 30 miles and no less than a marathon distance (it varies because we have to cross Morecambe Bay and the exact route depends on the tide and weather). I feel like I have such a history with this race, even though I have yet to actually run it. And this year is my last shot because I think there’s rumours of it being the last year. The year I signed up to do it, I had to postpone due to injury/lack of preparation and marshalled it instead. Then, I was meant to run it last year but COVID postponed it, so I’ve been waiting a fair while to do this! 3. Achieve a full, unassisted pull-up and achieve 10 or more unbroken push-ups. I’m putting these two together because of their similarities, and the fact that both are bodyweight ‘benchmarks’ I want to reach. 4. Write at least 90,000 words of a novel. Yikes, there’s the big one. There’s the one I almost didn’t put down on this list and relegated to private. But honestly, it’s not and I need the accountability. I have wanted to put pen to paper and create stories that captivate, transport and enchant people for years and years and I just haven’t. I feel – I fear – that I’ve lost the ability to write, if I ever had it. I loved writing, and now I don’t know where to begin. But I will attempt to find my way, find my voice, and fulfill a dream. Which leads nicely onto number 5… 5. Read at least 20 different books (re-reads are encouraged but don’t count twice). If I want to write, I must read. I must become the avid reader I once was, though without losing sleep and gaining a sore butt from sitting on the bathroom floor at night because that was where it was least suspicious for there to be a light on… Fun fact, my first read through of Lord of the Rings was on that floor. I wasn’t supposed to be reading it because it was ‘too old for me’. See, the thing is that I am actually not that strong, and not that fit, at all. Not nearly as much I want to be, not nearly enough to do the events I want to do, have the lifestyle I want to have, and while in many ways I feel like I’m back at square one, in reality, I have so much more experience and understanding of my own pitfalls and areas of weakness – in a much more objective way – than me simply saying ‘oh, I’m unfit’. I know what I can and can’t do, and I know it’s a lot less than what I want it to be. This year, I aim to change this. So, that’s the 2021 Goals. Now for the 5 Week Challenge. I’m using each one as a handy ‘training block’, where I can evaluate – hopefully with a bit of external insight – what is working, and what is not. My first race should fall within the 4th challenge, so there is time to train and tweak. Vol I: Origin - Get to a ‘writing’ stage of a novel. This gives me 5 weeks to research, plan, tweak, despair and grit my teeth enough to have some semblance of a plot to work with. It doesn’t have to be good, it just has to be something I can use to teach myself this craft once more. - 3- 4 x runs per week. Honestly, this one will be more than I usually do, and I need to take it slow. No mileage goals, I just need to listen to my body, and get it used to this new normal. I will aim for an easy run of at least 5km per week though. I usually work and think in miles. I like miles. Miles make sense to me in a way kilometres tend not to… but Oblivion is tracked in kilometres, and I’m not sure about MvL, so I’m trialing switching to kilometres. We’ll see. I may go out of my mind. - Daily yoga and use massage gun after runs. This is my main injury prevention method for now. I am cautious of my hip, and when I ran more, I had a tendency to develop excruciatingly tight calves. I am hoping the increased mobility work as well as the massage gun (think foam roller but slightly less torturous) will ward off any mishaps there. - 3 x Strength/CF sessions per week. This is mostly subject to Tier restrictions, but I have a set of dumbbells and a pull up bar I can make use of, if the sessions planned on zoom don’t align with my schedule. - Read at least 2 books. Simples.
  20. AIM: To be strong enough for adventuring as soon as it's safe. And by adventuring I mean leaving this 5 mile stretch of coast and visiting friends & a museum or art gallery or something. GOALS: Core strength for travel, walking, & carrying luggage. (with partially healed chronic back problem.) Specifically: - can sit for 3 hours without spasming - can walk for an hour on easy terrain - can carry rucksack & kit in that time Mood Boosting: I'd like my magic back please. I've given myself permission to play with fun things without guilt this year, with the tag #diaryofanadventuress on twitter so I can share about it... I want to build a character for this. Just for fun: let's publish a novella. Why not? Then I can do a livingroom book tour for it. ACTION PLAN: Sooo... 1. Back to a basic bodyweight training. 2. Daily walking (min: a mile/20mins) 3. Research herbs for mood to add to soup. Then a soup recipe. Then make soup. 4. Find podcasts to listen to while I walk/train. For research! And to encourage walking. 5. Rename my mp3 player "Nevyn"? Gandalf? Another guru type name? Phryne. So I can learn from an adventuress. 6. Play with the Adventuress character and a backstory for her... Oh! And... 7. Make a plan for my trip, whenever it might come. Maps, itineraries, packing list... Finding all my travel gear again... Can't have an adventure without kit. Maybe if I make it a "performance artwork" and document it I'll keep at it? DAILY CHECKLIST [] Bodyweight training (exercise) [] Walk (time) [] Herbal activity (research/test/use) [] Adventuress Prep (podcast/backstory/trip planning)
  21. What is the OODA Loop? The OODA loop is the cycle observe–orient–decide–act, developed by military strategist and United States Air Force Colonel John Boyd. Boyd applied the concept to the combat operations process, often at the operational level during military campaigns. It is now also often applied to understand commercial operations and learning processes. The approach explains how agility can overcome raw power in dealing with human opponents. Hi. I'm Ryan or Wolfie to the OG's here on NF. I've been apart of the Rangers since 2014 and apart of NF since 2012. I've been consistent. I've been inconsistent. I've been encouraging. I've been a discouraging. I've risen and fallen with the best of them. Now, I'm back after a "short" hiatus and ready to kick things into gear. I realize that I'm jumping back in the last week of this particular challenge, but I didn't want to wait till next week to get things started, which, funny enough, the old me would of done. I'm also one of those people that tends to start things on Monday and not the middle of the week because I feel like I've lost a lot of time with the missed days. What can ya do? I'm also one for trying to make each and every challenge I do as EPICALLY AWESOME as possible. Sometimes, I put so much thought into a challenge that it stresses me out. Why you ask? I'm not 100% sure. I do know this, though. I go all out when I do something. It's literally a gift and a curse because I'm always dabbling in new ideas and new endeavors. Some that stick and I continue to hone that specific skill. Some I completely discard in my "filed away for a rainy day" pile that sometimes never see the light of day every again. My wife says it's because I'm very "passionate" lol. Well this time, I'm gonna stick to some basics. I'm going to have goals. I'm going to update as often as possible. I'm going to support my fellow nerds. And I'm going to do this all with a smile on my face. Quick Update: I've been keeping up with my workout regimen for the last month or so. I've seen quality results in not only strength, but size as well. I just completed the first phase of a 4-phase workout program which consists of 3-weeks per each phase. In this phase, we add two days a week of lower body work which falls on Monday and Fridays. Other than that, there's a Pull focused day, a Push focused day and then another day consisting of the other auxiliary muscles like forearms and delts. My eating has been on point... mostly. I would say my diet has been about 85% clean. I've also been sleeping WAY more than I used to. I was probably averaging close to 6 hours a night before COVID. Now, I'm averaging almost 8. which has done wonders for my mind and my overall mood. Life has been very good recently. It's also been busy. For anyone that knows me, knows I do a lot, and none of that has really changed all that much. I still work 2 jobs. But, I'm still working from home from my day job that seems to be more of a permanent thing...which is amazing. I love working from home! Because we already home school our children, working from home has allowed me to be apart of the teaching process and I love that! The Wolfpack is still healthy and thriving and Orin just turned 6 years old last week! It's pretty nutty, lol. I've also been listening to a LOT of audible books too. This isn't really something new, but it has been WAY more consistent the last month in a half. Not much else to report, so, let's get to the goals. Goal #1: Reading/Listening to Audible books Right now I'm listening to Leadership and Training for the Fight by MSG Paul R. Howe, U.S. Army Retired. This is where I first heard the concept of OODA aka Observe-Orient-Decide-Act. It's a really neat concept approach to not just war, but business and life itself. I honestly just started this book and looking forward to learning more about the OODA loop and how I can apply it to my own life. I'm also listening to Washington: A Life by Rob Chernow. The book is a deep dive look into the life of our nations first president, George Washington. I'm about 4 1/2 into that book and really enjoying this as I love history. And, for fun, I'm also listening to Meg: Hell's Aquarium by Steve Alten. This is the 4th book in the Meg series based off the discovery of the megaladon shark. I had previously listened to books 1-3 a couple years ago. My goal is to finish Leadership and Training for the Fight by the end of the challenge...or next challenge since I'm starting so late, as well as Hell's Aquarium. This shouldn't be all that difficult considering both books are a combined 21 hours give or take of audible book. The Washington book is a 44 hour total book and I'm only down to 37 hours and some change right now, lol. Goal #2: Help with Home School I have this prime opportunity to help Heather teach the kids since I'm working from home and I don't want to waste it. My main objective is to get them reading more. This will consist of me reading fun stories with them and having them read stuff to me out loud. I want them to be excited about reading and learning new things. I also want to do DIY projects with them and stuff like that. If you have any suggestions, I'm open to whatever honestly. I'm just excited about helping with home school . Goal #3: Finish Phase 2 of the new Workout Program Phase 1 was solid. I didn't miss a single day going 4x a week. Phase 2 adds another workout day for a total of 5, so, it'll be a little more challenging, but I'm pretty disciplined right now when it comes to lifting. I just don't want to lose steam and get lazy. I've done this way to many time in my life already. I also need to be tracking my workouts better and writing down sets and weights as well as taking pics after each phase so I can see the subtle changes in my body. And there you have it folks. A super "not sexy" version of my challenge that should prove to be a good one when it's all said and done. I just need to stick with it! Wolf
  22. I have been fascinated by the sheer size and strength of bigfoot, i want to emulate that to the limit of what's humanely possible. Does anyone know how we could train to be big and strong like bigfoot, as close to humanely possible?
  23. Hi All, First time posting here. So I have found myself in a bit of a dilemma. I am almost 23 years old, currently weigh 86.1KG or 190LB for some of you and I am around 178CM or 5'10'' probably at 18 - 20% Body fat now. My relationship with the gym has been very complicated I have been on and off with it since I was 17, I would stop going to gym when I was happy with how I looked in the mirror and this has been going on for the last 5 - 6 years. So, I kind of know my ins and outs with it. I have had a good physique before around 10-12% bodyfat, but I recently let myself go for over 9 months now. I am looking for a quick fix to get my old physique back of which I had lost most of my strength and gained subsiquent amount of fat around my torso and legs. I just recently took up playing football/soccer 2 - 3 times a week and just got a gym membership again. What is the most efficient way to lose fat and build muscle simultaneously, I have done it plenty of times where I let myself go and I have this thing called beginners luck or what some people may refer it to as muscles memory. What sort of program should I follow, as in strength (3 - 6 reps) or hypertrophy (6 - 12 reps) or (endurance 12 - 15 reps), I used to just mix them up or have phases where I implement hypertrophy for the first 6 weeks and then do a lower rep hypertrophy around 6 reps to maintain my strength or muscle. Please kindly recommend what you think would be the most efficient way to reach my goals which is to get back down to 80KG and be around 10% Bodyfat. On a side note, I am a hard gainer for my chest it seems to grow really slow in comparision to other body parts of mine what would you recommend for this case. Also, would it be okay if I skip some leg days considering I play football 2 - 3 times a week and would like to have lean legs. PS - My body type is 63% Endomorph and 37% Mesomorph, so I tend to gain muscle easier than losing fat. Thank you and have a nice day. Many Thanks, Curiousconner
  24. Hi Rebels, Restarting after a few years off forums, I've changed my username etc for a true respawn. A bit late to the party thanks to the bushfires. The smoke haze that has settled over my town has brought home how much I need and appreciate exercise for my health and wellbeing. There really is nothing like being able to do nothing fitness related to make you appreciate it. The gym has been closed and it is too hazardous outside. The gym finally reopened and I have been getting back into my fitness routine but I thought some accountability after about a month off (and being basically sedentary during that time, and breathing a lot of smoke!) would be a great way to respawn. My endocrinologist encourages me to try to exercise for an hour a day (I'm a type 1 diabetic) and I'm keen to get back to it! Goal 1: 30 minutes of yoga every day - Post run OR - Pre strength OR - Sunday on it's own - I'm doing YWA's latest new year 30 day challenge. I also meditate with Sam Harris' Waking Up app. Goal 2: 30+ minutes of jogging 3 times a week - Tuesday, Thursday, Saturday - Currently doing this on the treadmill because of the air quality - I can't stand treadmills without a distraction so I am using Zombies, Run! - I can comfortably run 5-10 km but have decided to go back to basics to prevent injury and am doing their 5k program. The 10 minute free run at the end makes for a good balance between drills and a jog. Goal 3: Barbell training 3 times a week - I've been lifting for about 6 months after a break of a few years - I've recently changed from Stronglifts to Wendler's Beginner Prep School from the book Forever 5/3/1 - I've deloaded by 10 kg. Possibly unnecessary but I am treating this as though I'm recovering from injury. Life Goal: Prepare my mind and body to tackle my last year of grad school head on I have between 12-15 months left before I submit my thesis. This year is going to be awesome and difficult. I'm keen to stay on top of my health which can quickly go haywire when I'm stressed. This week, my laboratory was still closed because of the smoke in the building, I am taking advantage of that time to prepare for the year ahead and will continue to do so this challenge. There are a couple of fellowships I want to apply for, some papers to draft out and experiments to plan. One thing I want to be strict about this year is my waking and sleeping times. So I'm planning to experiment a bit with timing of things, and alarm placement to improve my chances of this. Let's do this!!!
  25. Last challenge was accomplished though my tracking and reporting was lacking. Because of that I'm going to include "getting you that TPS report" in my goals this time around. I don't get back from our trip to Colombia until the 11th, and then I dive right into rehearsals for Pippin, directing the one-act showcase for the local theatre (that's easy, just three rehearsals and one performance), and work hitting the busiest time of year (start of the semester). I'm focused on getting pre-PA classes taken care of so I'll be taking one class (though that could be counseling instead), and I'm going to try and fit some kind of workouts (cardio, strength, and flexibility) in even if it's just PT for my rotator cuff. I blamed it on skiing at the doc's office but I wonder how much trapeze did too... Anyway specifics are forthcoming but in a general sense: 1. Hike, bike, or run, three times per week. 2. PT four days per week, bonus points for an actual lifting session that includes the PT exercises 3. One stretching session per week. 4. Sign up for either Human Anatomy, Chemistry 1 w/lab, or an appropriate upper-level biology class and do all the assignments, or sign up for one COUN class at the Denver campus and do all THOSE assignments. 5. Report into NF at least weekly. Oh, and I'll make time to go see that movie I earned last challenge with Mrs. MG.... not sure when or how, but it will happen. Hopefully before the in-laws leave so we don't have to find a sitter too!!!
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