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May Challenge. Language and content warning ahead, it’s been a tough year so far and my filter is off for this Yasha-pool challenge. You’ve been warned. This challenge my accountabillibuddy is Wolfie! (Goddamit man, what is your tag? I don't have time to sift through the millions of wolf-related usernames)... We're kicking each other's arses into gear to take back 2018 as a year of awesome instead of a year of suck. Cut the shit (decluttering): It is possible that my sister may move in with us if she comes to study. If she does the whole spare/study/nerd room needs to be empty to be her bedroom. I have been doing this little by little, but for this challenge I will follow a more structured approach: 1 item on day 1, 2 on day 2, etc up to 28 on day 28 which in total will be 406 items decluttered. We don’t have heaps and heaps of junk, as I semi-regularly declutter, but if we are having a housemate I will need to unearth a fair amount of space (maybe we do have heaps and heaps of junk… every time I go looking for something to declutter I find something and our house is often messy…). $0 days: I have a budget which I am working with to repay our honeymoon loan early. Tracking that is going ok but not mind-blowingly awesome. I’ve also seen some lifestyle ‘creep’ in terms of buying soft drink at work etc (I know, I know). One tip I saw on another website was to track zero-spend days to minimise the leaky-wallet syndrome where money trickles out each day adding up to large amounts. I’ll be tracking this on the calendar so my shame victory is clear for all to see. Drugs and douche-brain: track mood out of 10, take medication and vitamins. This has had a huge impact on my mental health and is worth tracking. Where possible it would be ideal to apply for other jobs, but I have no control over them being advertised so I will keep an eye on the jobboard but not make it a goal. Fuck fizzy. No fizzy drink. No excuses. Gymming once a week, kettlebell workout at home once a week. (Pic chosen for @Mr_Willes) So – each day you should see: A picture of what I’ve decluttered, a photo of my calendar (with a fat $0), a mood number /10 + confirmation of meds, a 'Fuck fizzy!', plus twice a week a workout confirmation. You’ll probably also see a bunch of trash-talking too, directed at @Wolfpool (found you!). We will be kicking all of the asses this challenge to live our best lives.

Update from last challenge: Mobility is going better, Nutrition was static. I've been between 225 and 229 for the last 5 months. I'm getting better at the Crossfit skills including my first 5 muscle ups. No work was done on my rifle or gun. So part 2 of the 2nd half of the years goals: 1: Give praise in the Iron sanctuary. To do this, I must remain mobile and healthy. I know right? And since I'm sacrificing my gainz at the in the halls of crossfit. #makingcrossfitwarriorsagain Wait... I have to quit Crossfit because of time and money, so I'll be going back to the Bro gym and doing something. I need to design a WL/PL/CF style workout plan that I can do at the bro gym and not get kicked out. and still do mobility. Work Mobility every day to include lax ball to the thoracic area, quads, calves and lats. And do distracted stretches to help my hips and ankles. And the other various stretches my PT says. I have 4 times a day where I can really do this (morning, mid day at work, pre workout, evening.) So I don't have all of these all at once, but break them up and hit trouble spots multiple times if needed. With all that said, I feel the best I have felt in years right now. My shoulders are opening up, my hips are moving better, my ankles move well, everything feels good except my foot. 2. Stop being fat. Whatever I have been doing isn't work. Try new stuff. Details to come. 3: Be better at Crossfit. Train hard, rest when I'm dead. And I discovered that there are a bunch of skills that I suck at or just can't do. Some I'm going to practice these one or more of these skills 5 times a week. Over head squat: I need more shoulder mobility and maybe scapula strength to do this properly, but If I want a 225lbs snatch... I need to learn to get under the bar. Double unders: This is the one skill that is single handily preventing me from Rx'ing WODs. I need my own jump rope that is sized for me for me to truly progress. Current record is 11 dups. Muscle Ups: I have done 5 total, but I can't do them on queue. Be better. Handstands/handstand walks: Didn't you all watch Stongman's fury in the Xfit games? I could do some of that... but not the handstand walks, I want to be better. I need to actually do a freestanding handstand, stop being a bitch. 30" box jumps: Need to be more explosive with these. I can do 24" really easily now, its the next step. *space reserved for other things as I remember I really want to do them* 4. I've been working on prepping for Ragnarok all this year, but I didn't really know why. But now I do. Br0dinsdottir is on her way to reign havoc. So, I have lots of work to do to prep the house. Build various furniture, clean rooms, etc etc... So I will do all the things and maybe do them before the wife nags me to doing them. I have a dresser and a changing table that needs to be built. and of course, still do my gun stuff, like paint my AR. And those who were following last challenge, wife indirectly told me I should get a pistol for everyday carry and home security. But... Then her car broke down and we had to surprise buy a new car over the weekend. So I feel like I need to sit on my Christmas/birthday money for a while.

Update from last challenge: Eating 6 times a day fucked me up. Planning dinner with the wife is the key, that's where I need to improve. I worked on Crossfit skills (double unders, Muscle up progression etc) and stayed mobile. I did things at the house. I did not work on my riffle. So part 2 of the 2nd half of the years goals: 1: Give praise in the Iron sanctuary. To do this, I must remain mobile and healthy. I know right? And since I'm sacrificing my gainz at the in the halls of crossfit. #makingcrossfitwarriorsagain Wait, that's not how they look... Work Mobility every day to include lax ball to the thoracic area, quads, calves and lats. And do distracted stretches to help my hips and ankles. And the other various stretches my PT says. I have 4 times a day where I can really do this (morning, mid day at work, pre workout, evening.) So I don't have all of these all at once, but break them up and hit trouble spots multiple times if needed. With all that said, I feel the best I have felt in years right now. My shoulders are opening up, my hips are moving better, my ankles move well, everything feels good except my foot. Now the bad news... I tweaked my back on Saturday. I feels like I have a bulging disk and my lower back froze up to protect my spine. I found a chiro who crossfits and understands what I want to do with my body and I also have a Dr Appt of Friday. Last time I hurt my back, I became a lazy POS and did nothing. This time, I'm going to stay active. i.e. yesterday I did 5 rounds of 10 cal on assault bike, 25 air squats and 10 strict pull-ups. And I felt great afterwards, my body responded well to it... or maybe it was the drugs. 2. Stop being fat. And I did what I usually did for the last 3 years.. and I didn't lose any weight. I was eating 1950-2050 cals/day. So for the last 2 months I have been reverse dieting and last months goal is to eat 3K cals/day. Reverse Diet has been working well for me so far and I've been still losing weight. Now is time for the cutting. I will bring it down in a controlled manner and finally start losing fat. I got down to 225 and 35.1" before I went on vacation. This weeks goal is 2800 cals/day with 40% C/30% P/30% F which works out to 278g C/209g P/93g F. I'll evaluate total cals on a weekly basis. 3: Be better at Crossfit. Train hard, rest when I'm dead. And I discovered that there are a bunch of skills that I suck at or just can't do. Some I'm going to practice these one or more of these skills 5 times a week. Over head squat: I need more shoulder mobility and maybe scapula strength to do this properly, but If I want a 225lbs snatch... I need to learn to get under the bar. Double unders: This is the one skill that is single handily preventing me from Rx'ing WODs. I need my own jump rope that is sized for me for me to truly progress. Current record is 2 dups. Muscle Ups: cause when you do one... everyone knows you're bad ass. New coach taught me something new, so now I need to practice. Handstands/handstand walks: Didn't you all watch Stongman's fury in the Xfit games? I could do some of that... but not the handstand walks, I want to be better. I need to actually do a freestanding handstand, stop being a bitch. 30" box jumps: Need to be more explosive with these. I can do 24" really easily now, its the next step. *space reserved for other things as I remember I really want to do them* 4. I've been working on prepping for Ragnarok all this year, but I didn't really know why. But now I do. Br0dinsdottir is on her way to reign havoc. So, I have lots of work to do to prep the house. Build various furniture, clean rooms, etc etc... So I will do all the things and maybe do them before the wife nags me to doing them. I have a dresser and a changing table that needs to be built. and of course, still do my gun stuff, like paint my AR. So the wife and I were talking... and she told me that she would feel safer knowing that I was packing. Did she just know what she really asked? So guess who basically got permission to use his own money to buy a pistol? So, I want to get a pistol this challenge period. That means I need to go to the range and test them all out.

Hi Rangers, I got lost on my way to my gym and started Crossfit. So this challenge will be more of the same except that I'm going to give up my gains... and the change of venue. 1: Continue to get my workout back in order. 2 challenges ago, I changed to order of my work out order and I like it. I'm doing a modified 5-3-1 with emphasis on Bench and front squats. I've changed the order of my workout so I do squats/legs on day 2 and DL/back on day 3. This has reduced my back fatigue/pain in the week I've done it. Last Challenge I separated out the OHP from bench day and now truly doing a 4 day 531 cycle with the exception of pushing DLs. I still don't feel comfortable programming heavy DL's so I do some volume and call it good. Fuck this shit, I'm doing crossfit. I pushed myself to about the limit I could push myself too, coaching myself. I found a Coach who loves fitness and has already helped me improve my technique and called me out for my bullshit. Needless to say... I'm in love. Plan: 1: Be better at Crossfit. Train hard, rest when I'm dead. 2: I got fat(ter). I hit over 240lbs a couple of times (I was 212 in OCT) and I'm measured the highest I have ever measured on the waist. This is unacceptable. a. Track all the foods. I did better, but I've decide that I need to fix my metabolism. reserve diet starts now. I'm going to add 100 cals a week and then evaluate how I feel each week. This week I'm going over 2300 cals but not over 2400. Of course this experience doesn't work if I straight up eat like an asshole, so keep tracking. b. Be less fat. Using the Marine body fat test, I'm 21% BF with 50lbs of fat and a LBM of 186lbs. So, losing the 25lbs I gained will quickly fix the problem that I don't fit inside my armor. I hit 226 and under 36" around the waist, 10 weeks ago... now I'm 233 and 36". Stop being a fat fuck! Make better decisions, I know what I have to do, have some goddamn discipline. Fuck this shit. I'm reverse dieting now. 3. Ragnarok will require proper defensive positions and weapons. So, I need to build proper defensive positions. Then I will train with my new Sword (in the Romeo and Juliet sense (no, the Leo/Clare one!)) I did finish the shed and cleared out most of my garage and I did get to the gun range once. Things I want to do this month to improve my defensive positions: A: Sell my Army uniforms. I found a surplus guy, we coordinated to meet, but he had to cancel, I need to follow up and sell it. I think I can get about $2000 for them. Uniforms have been sold B: Clean out my garage fully. Move the rest of the stuff out of my garage into the shed, then sweep and clean out the garage. Complete C: Clean out computer room and move stuff to the garage, shed or good will. Build racks in the Garage to mount my snowboards. Not started D: Touch up paint a couple of spots around the house, and WD40 the door hinges and garage door. Complete 4. Lastly, I've not been around the forum like I should be, so (Doing better, but can always do better.) I disappeared for 2 weeks last challenge, be that troll I know I am again.

Last challenge I kinda abandoned for reasons. I kept coming up with some funny, witty and self trolling summaries to post... but I never got around to actually doing them. I guess I was paralyzed by my expectations of posts that prevented me from actually posting. So, I'm going to repeat because my standards on myself are high and I'm not going to accept the stagnation that happened. So, lets repeat. 1: Continue to get my workout back in order. 2 challenges ago, I changed to order of my work out order and I like it. I'm doing a modified 5-3-1 with emphasis on Bench and front squats. I've changed the order of my workout so I do squats/legs on day 2 and DL/back on day 3. This has reduced my back fatigue/pain in the week I've done it. Last Challenge I separated out the OHP from bench day and now truly doing a 4 day 531 cycle with the exception of pushing DLs. I still don't feel comfortable programming heavy DL's so I do some volume and call it good. Plan: A. Continue to lift and maybe think (this went well last challenge, I'm at my strongest again) about taking a 2nd rest day during the week. What are rest days? seriously, Ahh, fuck it. I'll take a rest day when I'm dead. No seriously. If I feel decent, I'll gym, if life comes up... I'll gym then do the life thingies. And If I'm really tired... I'll sleep. B. More abs. Do 15 min abs workout 4-5 times a week. Abs help carrying load barring equipment into battle. This is routine now. C. Conditioning. I need to improve my conditioning a bit. So, I'll do some type of sprints, rows or horizontal cardio 3 times a week or go snowboarding for the day. Everyone knows you can't kill frost giants all day long... if you can't last all day long. Ski resorts will be open to july, golf weather is getting great, go do stuff outside, or torture the fuck out of myself with the rowing machine. C1. Also, Since I got my promotion last summer and was moved to a first floor building, I realized that I'm missing the stairs in my life. Therefore, all bathroom/water breaks will be done on the 3rd floor (highest floor of my building.) Cause stairs are good. (this started to fall off, need to focus on this again) 2: I got fat(ter). I hit over 240lbs a couple of times (I was 212 in OCT) and I'm measured the highest I have ever measured on the waist. This is unacceptable. a. Track all the foods. This fell off last challenge, time to get my shit together. b. Be less fat. Using the Marine body fat test, I'm 21% BF with 50lbs of fat and a LBM of 186lbs. So, losing the 25lbs I gained will quickly fix the problem that I don't fit inside my armor. I hit 226 and under 36" around the waist, 4 weeks ago... now I'm 233 and 37". Stop being a fat fuck! Make better decisions, I know what I have to do, have some goddamn discipline. 3. Ragnarok will require proper defensive positions and weapons. So, I need to build proper defensive positions. Then I will train with my new Sword (in the Romeo and Juliet sense (no, the Leo/Clare one!)) I did finish the shed and cleared out most of my garage and I did get to the gun range once. Things I want to do this month to improve my defensive positions: A: Sell my Army uniforms. I found a surplus guy, we coordinated to meet, but he had to cancel, I need to follow up and sell it. I think I can get about $2000 for them. Uniforms have been sold B: Clean out my garage fully. Move the rest of the stuff out of my garage into the shed, then sweep and clean out the garage. Complete C: Clean out computer room and move stuff to the garage, shed or good will. Build racks in the Garage to mount my snowboards. Not started D: Touch up paint a couple of spots around the house, and WD40 the door hinges and garage door. 4. Lastly, I've not been around the forum like I should be, so (Doing better, but can always do better.) I disappeared for 2 weeks last challenge, be that troll I know I am again.

1: Continue to get my workout back in order. Last challenge I changed to order of my work out order and I like it. I'm doing a modified 5-3-1 with emphasis on Bench and front squats. I've changed the order of my workout so I do squats/legs on day 2 and DL/back on day 3. This has reduced my back fatigue/pain in the week I've done it. And for those who know 5-3-1, I'm doing OHP on bench day. Not trying to get super strong in OHP, just build strong looking shoulders. I'm going to attempt a back squat cycle to see how my back handles it. Plan: A. Continue to lift and maybe think (this went well last challenge, I'm at my strongest again) about taking a 2nd rest day during the week. What are rest days? seriously, B. More abs. Do 15 min abs workout 4-5 times a week. Abs help carrying load barring equipment into battle. This is routine now. C. Conditioning. I need to improve my conditioning a bit. So, I'll do some type of sprints, rows or horizontal cardio 3 times a week or go snowboarding for the day. Everyone knows you can't kill frost giants all day long... if you can't last all day long. Ski resorts will be open to july, golf weather is getting great, go do stuff outside, or torture the fuck out of myself with the rowing machine. C1. Also, Since I got my promotion last summer and was moved to a first floor building, I realized that I'm missing the stairs in my life. Therefore, all bathroom/water breaks will be done on the 3rd floor (highest floor of my building.) Cause stairs are good. (this started to fall off, need to focus on this again) D. (New) start doing Yoga. I have a reduced pass for a week at 2 places. I need to check them out and strech out my Glutes and Traps/Rhoms. Yoga days don't need to be double up with a heavy lifting day. I can step away from the gym to stretch... (this did go well.) Time to pay up to keep this going. 2: I got fat(ter). I hit over 240lbs a couple of times (I was 212 in OCT) and I'm measured the highest I have ever measured on the waist. This is unacceptable. a. Track all the foods. Better at tracking, but lots of room to improve b. Be less fat. Using the Marine body fat test, I'm 21% BF with 50lbs of fat and a LBM of 186lbs. So, losing the 25lbs I gained will quickly fix the problem that I don't fit inside my armor. I hit 226 and under 36" around the waist, keep building on this. c. (new) reduce sugar intake. My wife did the whole 30 for a month last year and she really liked it and I really liked the foods, even though I didn't want to fully participate. Mainly, I didn't want to give up my whey. This year, I'm interested in trying the whole 30, but the wife isn't, (food is really expensive.) So, I'm not going to do the whole 30, but I'm going to read the book and incorporate as many principles into my nutrition as I can. This will be hard to track. Going to cancel this one, not feasible right now. 3. Ragnarok will require proper defensive positions and weapons. So, I need to build proper defensive positions (I.e that shed Mrs. B wants me to finish.) Then I will train with my new Sword (in the Romeo and Juliet sense (no, the Leo/Clare one!)) I did finish the shed and cleared out most of my garage and I did get to the gun range once. Things I want to do this month to improve my defensive positions: A: Sell my Army uniforms. I found a surplus guy, we coordinated to meet, but he had to cancel, I need to follow up and sell it. I think I can get about $2000 for them. Uniforms have been sold B: Clean out my garage fully. Move the rest of the stuff out of my garage into the shed, then sweep and clean out the garage. Complete C: Clean out computer room and move stuff to the garage, shed or good will. Build racks in the Garage to mount my snowboards. Not started D: Buy a carry case for my 1903 Springfield and then take it to a gun smith to ensure that its serviceable (pending the money from my uniforms.) weapons at gunsmith. 4. Lastly, I've not been around the forum like I should be, so (Doing better, but can always do better.)

As I never did a closing post for the last challenge, I'll both close this one out and start the next one. Things I'm going to continue building on: 1: Continue to get my workout back in order. Last challenge I changed to order of my work out order and I like it. I'm doing a modified 5-3-1 with emphasis on Bench and front squats. I've changed the order of my workout so I do squats/legs on day 2 and DL/back on day 3. This has reduced my back fatigue/pain in the week I've done it. And for those who know 5-3-1, I'm doing OHP on bench day. Not trying to get super strong in OHP, just build strong looking shoulders. Plan: A. Continue to lift and maybe think (this went well last challenge, I'm at my strongest again) about taking a 2nd rest day during the week (new.) B. More abs. Do 15 min abs workout 4-5 times a week. Abs help carrying load barring equipment into battle. (this went alright, I got about 2-4 core sessions a week.) C. Conditioning. I need to improve my conditioning a bit. So, I'll do some type of sprints, rows or horizontal cardio 3 times a week or go snowboarding for the day. Everyone knows you can't kill frost giants all day long... if you can't last all day long. (this didn't go as well as I wanted, lots of room to improve. Actually go snowboarding twice this month.) C1. Also, Since I got my promotion last summer and was moved to a first floor building, I realized that I'm missing the stairs in my life. Therefore, all bathroom/water breaks will be done on the 3rd floor (highest floor of my building.) Cause stairs are good. (this did go well.) D. (New) start doing Yoga. I have a reduced pass for a week at 2 places. I need to check them out and strech out my Glutes and Traps/Rhoms. Yoga days don't need to be double up with a heavy lifting day. I can step away from the gym to stretch... 2: I got fat(ter). I hit over 240lbs a couple of times (I was 212 in OCT) and I'm measured the highest I have ever measured on the waist. This is unacceptable. a. Track all the foods. (did good for 3/4 weeks) b. Be less fat. Using the Marine body fat test, I'm 21% BF with 50lbs of fat and a LBM of 186lbs. So, losing the 25lbs I gained will quickly fix the problem that I don't fit inside my armor. (I lost 12lbs, 2 inches off waist and at 17% bf over last challenge, need to keep this up.) Also, I've been called out in bf% PVP, so I have to destroy me some up and comers and get back to being this guy: c. (new) reduce sugar intake. My wife did the whole 30 for a month last year and she really liked it and I really liked the foods, even though I didn't want to fully participate. Mainly, I didn't want to give up my whey. This year, I'm interested in trying the whole 30, but the wife isn't, (food is really expensive.) So, I'm not going to do the whole 30, but I'm going to read the book and incorporate as many principles into my nutrition as I can. This will be hard to track. 3. Ragnarok will require proper defensive positions and weapons. So, I need to build proper defensive positions (I.e that shed Mrs. B wants me to finish.) Then I will train with my new Sword (in the Romeo and Juliet sense (no, the Leo/Clare one!)) I did finish the shed and cleared out most of my garage and I did get to the gun range once. Things I want to do this month to improve my defensive positions: A: Sell my Army uniforms. I found a surplus guy, we coordinated to meet, but he had to cancel, I need to follow up and sell it. I think I can get about $2000 for them. B: Clean out my garage fully. Move the rest of the stuff out of my garage into the shed, then sweep and clean out the garage. C: Clean out computer room and move stuff to the garage, shed or good will. Build racks in the Garage to mount my snowboards. D: Buy a carry case for my 1903 Springfield and then take it to a gun smith to ensure that its serviceable (pending the money from my uniforms.) 4. Lastly, I've not been around the forum like I should be, so (this went better last month, I'll continue on with this.)

I have returned to return to my awesomeness. During my Br0din sleep, I had injured my lower trap, got sick, went on vacation them went through the holidays. ...and I got fat and fat Warriors won't do well when Ragnarok comes around. rare before photo: and rare after photo: Therefore, I have to get the basics back into order and start new things! 1: Get my workout back in order. I'm doing a modified 5-3-1 with emphasis on Bench and front squats. I've changed the order of my workout so I do squats/legs on day 2 and DL/back on day 3. This has reduced my back fatigue/pain in the week I've done it. I'm not lifting my deadlifts on a scheduled plan, just going to do 4-5 sets of 5 to work my back, glutes and hammies. And for those who know 5-3-1, I'm doing OHP on bench day. Not trying to get super strong in OHP, just build strong looking shoulders. Plan: A. Continue to lift and regain strength and get stronger because strong people crush weak people in battle. B. More abs. Do 15 min abs workout 4-5 times a week. Abs help carrying load barring equipment into battle C. Conditioning. I need to improve my conditioning a bit. So, I'll do some type of sprints, rows or horizontal cardio 3 times a week or go snowboarding for the day. Everyone knows you can't kill frost giants all day long... if you can't last all day long. C1. Also, Since I got my promotion last summer and was moved to a first floor building, I realized that I'm missing the stairs in my life. Therefore, all bathroom/water breaks will be done on the 3rd floor (highest floor of my building.) Cause stairs are good. 2: I got fat(ter). I hit over 240lbs a couple of times (I was 212 in OCT) and I'm measured the highest I have ever measured on the waist. This is unacceptable. a. Track all the foods. b. Be less fat. Using the Marine body fat test, I'm 21% BF with 50lbs of fat and a LBM of 186lbs. So, losing the 25lbs I gained will quickly fix the problem that I don't fit inside my armor. Also, I've been called out in bf% PVP, so I have to destroy me some up and comers and get back to being this guy: 3. Ragnarok will require proper defensive positions and weapons. So, I need to build proper defensive positions (I.e that shed Mrs. B wants me to finish.) Then I will train with my new Sword (in the Romeo and Juliet sense (no, the Leo/Clare one!)) But first I need to prepare my sword for battle like buying sights for it and paint it "tacticool." But do I got Multicam or black and white stormtrooper? or The more I look at it, the black and white is freaking cool looking. But before I paint it, I need sights and have my sling mount put on it. 4. Lastly, I've not been around the forum like I should be, so

Bros and SwoleMaidens, I conquered a kingdom and partook in too my festivals in my honor... and now I'm fat(ter). Its time to get back to work and make Br0din great again with this easy to list 4 step method: 1: Stop eating like an asshole. No more if it fits into my mouth. It must fit my macros, it must be counted. 2: Start lifting again. I have (what I think is) server tendinitis in my right elbow and forearm. Drugs and REST didn't help, so PT it is, starting tomorrow. So, lots of legs until I'm cleared to lift upper body. *(may have to reevaluate this after PT session.) 3: restart my abs exercises. I'm become lazy with my back PT because of time. Stop it. start doing abs. 4: Be awesome and spread my awesome to others. Same rules as past challenges, no need to restate them.

That's it. I"m getting my shit together. I've lost my way and not been disciplined like I want to be. So, I got some simple things to get me to my goals. 1. Track everything. cyclying between 1a: 3 weeks eating at 1800-1900 cals 1b: 1 week of 2500 cals (and don't eat all the extra cals for dinner.) 1c: put down the beer and wine. 2. Get to 205lbs. 3. Post daily on my thread. don't worry about putting cool gifs in my posts, just post. 4. Create a challenge for the Warriors this cycle. Here is an update since the last time I've challenged Good: I've been doing great to sticking to 5-3-1. I found a new app that does the plate math and tracks sets preformed vs failed. I've been getting stronger and just missed a 5lbs pr for my bench in the last VPL comp and almost getting a set PR every week. Bad: I've sucked at tracking foods, I would track breakfast, lunch and snacks... but fail to track dinner. I've been in recomp/slight bulk for too long. And got fat(ter) I keep drinking the beer and wine... then get hung over and can't lift the next day... or I have to heavily medicate to be functional. But enough about me, lets talk about you too! Since I'm obviously struggling at taking care of my own thread, I'm really not making time for others. So feel free to bring your PR's, success, failures and dramas in here.

Bro's and Swolemaidens, Its been too long. And I need to awaken from my Br0din sleep. When you last saw your lifting god in action, I was adjusting to a new boss, new work internet restrictions and figuring out tapatalk (why do I keep getting unsubscribed from treads!!!!) In the last 6 weeks: 1. supported the wife in her whole 30 quest. Cooking was fun, food tasty, but I stalled my weight loss cause I didn't count cals, because I didn't want to stress her out. Turns out she didn't whole 30 almost perfectly. 2. A coworker past away. Being the good guy I am, I volunteered to come in to work 2 hours earlier (that's 4AM now) to help cover his shift until new people can be hired and trained. 3. A manager asked me if I was interested in a position that he was trying to hire for the last 3 months. I think I'm a shoe in for it, but patience is a virtue. 4. 5-3-1 has been very successful for my bench strength. I don't mean to brag, but I got new PR's of 5@290lbs and 3@315. So, now to the future. 1. Count all the cals so I can get down to 205. (today, I'm at 217.4, but was at 212 10 days ago) 2. Continue 5-3-1 for bench. Be awesome. 3. Get Tan. stop looking like this: and start looking like this: So, shirt off tanning oil on, and play my stupid phone game out in the sun. 4. troll @Flex Luthor as every opportunity presents itself. 5. get sleep, don't be afraid to take a day off from the gym Yeah, your right. Sleep when your dead. Gym now.

Lift 14x run 15 miles Stretching/mobility 4x Arm work 4x track everything measure food 75% aim for 160# http://blackironbeast.com/5/3/1/calculator?assistanceWork=boringButBig&massUnits=pounds&maxesSwitch=trainingMax&militaryMaxReps=1&militaryMaxWeight=200&benchMaxReps=1&benchMaxWeight=300&closeGripBenchMaxReps=1&closeGripBenchMaxWeight=300&inclinePressMaxReps=1&inclinePressMaxWeight=300&powerCleanMaxReps=1&powerCleanMaxWeight=300&hangCleanMaxReps=1&hangCleanMaxWeight=300&frontSquatMaxReps=1&frontSquatMaxWeight=320&squatMaxReps=1&squatMaxWeight=400&deadliftMaxReps=1&deadliftMaxWeight=500&stiffLegDeadliftMaxReps=1&stiffLegDeadliftMaxWeight=500&militaryTrainingMaxWeight=110&benchTrainingMaxWeight=162&closeGripBenchTrainingMaxWeight=270&inclinePressTrainingMaxWeight=270&powerCleanTrainingMaxWeight=270&hangCleanTrainingMaxWeight=270&frontSquatTrainingMaxWeight=290&squatTrainingMaxWeight=270&deadliftTrainingMaxWeight=295&stiffLegDeadliftTrainingMaxWeight=450&militaryOnePlusWeight=175&benchOnePlusWeight=260&closeGripBenchOnePlusWeight=260&inclinePressOnePlusWeight=260&powerCleanOnePlusWeight=260&hangCleanOnePlusWeight=260&frontSquatOnePlusWeight=280&squatOnePlusWeight=345&deadliftOnePlusWeight=430&stiffLegDeadliftOnePlusWeight=430&barWeight=45&platePairs_100=0&platePairs_55=0&platePairs_45=10&platePairs_35=1&platePairs_25=1&platePairs_20=0&platePairs_15=0&platePairs_10=1&platePairs_7_5=0&platePairs_5=2&platePairs_2_5=1&platePairs_2=0&platePairs_1_5=0&platePairs_1_25=0&platePairs_1=0&platePairs_0_75=0&platePairs_0_5=0&platePairs_0_25=0&warmup=none&programming=fresher&weeksOrder=531D&order=normal&extraSets=noneExtraSets&firstSetLastSetsSelect=3&firstSetLastRepsSelect=5&boringButBigOption=across50&boringButBigSwapOption=lessBoring&daysPerWeekOption=4&fullBodyPhaseOption=1&fullBodyFullBoringSquatOption=65x5_75x5_85x5&fullBodyFullBoringBenchOption=65x5_75x5_85x5&fullBodyFullBoringDeadliftOption=65x3_75x3_85x3&boringButBig3MonthChallengeMonthOption=1&buildingTheMonolithWaveOption=1&youngJimWendlerSeasonOption=offseason&deload=1&boringButBigDeloadOption=5x5x50

Brothern and Swolemadien, When I started 4 weeks ago, this was my mental spot But last Challenge I get back to fighting shape, but not close enough to where I want to be. So, lets keep the momentum going Fitness/nutrition Q1: Gym all the time, but don’t be afraid to take rest days, don’t be afraid to take some days off if the lower back feels strained. Snowboarding counts as a gym day Q2: Do Physical Therapy every day, even on days not going to the gym. Q3: Track all the foods and eat at a deficit. Superbowl Sunday will be the reward day for this awesomeness. Q4: Post before and after progress pics to show awesomeness achieved. LUYL: When there is fuck around time at work, take the free classes that they give me and stop surfing the internet. and of course Gotta have fun.

Brothern and Swole Maidens, I have been asleep for too long And allowed Broki to run amuck. Time to wake up and get back into fitness and stop eating everything and getting my drinky drinky on But now is a new year, and new start and time to stop this and pay for our sins But, the goals are still the same: Fitness/nutrition Q1: Gym all the time, but don’t be afraid to take rest days, don’t be afraid to take some days off if the lower back feels strained. Snowboarding counts as a gym day Q2: Do Physical Therapy every day, even on days not going to the gym. Q3: Track all the foods and eat at a deficit. Superbowl Sunday will be the reward day for this awesomeness. Q4: Post before and after progress pics to show awesomeness achieved. LUYL: When there is fuck around time at work, take the free classes that they give me and stop surfing the internet.

I have a strained rotator cuff and it sucks. All this pent up energy and no outlet. So... 1. still count dem calories. last Challenge 3 bad weekends sabotaged all my gains. this time, get it down to 1. 2. I still need to do my lower back PT. I haven't done it in 12 days but most of it was because I was sick. I can still do it all even if I'm resting my shoulder. 3. Figure out my PT (and dont take 6 weeks to get an appointment.) Do what they say, and dont rush back too quickly. 4. Be more social in other peoples challenge threads. Lots of great stuff going on, but I"m not being apart of it. workout in here.

Post your favorite fantasy swear words and their sources! For example: "Dark and empty!" -Jak the Halfing, the Erevis Cale Trilogy, by Paul S. Kemp. "Fak!" - Nix the Lucky, the Hammer and the Blade, by Paul S. Kemp. (I heart Paul S. Kemp.) "Clangadin's Fartin' Arse!" -Athrogate the Dwarf, The Crystal Tower, by R.A. Salvatore. Go!

So. This rucking challenge ends in Boston with the ruck. I've been toying with the idea of not doing a challenge because I keep dropping out because busy. Holy hell did moving ever turn my last challenge sideways. I decided instead to do a challenge and just have the Boston/ruck nerds to beat me up if I didn't keep a lively and up to date challenge. You can sign up here if you'd like to punch me in the face if I drop out of the challenge... I've got a few things I'm going to be addressing over the next 6 weeks. Wake the fuck up, asshole Roll that shit up Eat, motherfucker Squat.Tons of people think that last one's a dirty word too. No one in here does though, right? RIGHT? I've gotta make breakfast and do a few things. I'll expand this post during breakfast, or on lunch or something. ----------------------------------- Here we are, after breakfast making. Have some explanatory stuff: When I work, I'll be up pretty early, having a quick breakfast and whatnot. This only applies to days that I don't work. Or weekends. I'd like to keep things consistent. I'm going to set my alarm for 6:30. We'll see how that goes. I may need to extend it earlier as it gets later in the summer depending on how work goes. I might have to start leaving at 7 some mornings, so in those cases, it's a 6am wakeup. I'm not doing anything fancy with it. I'd just like to start using some different hours of my day, and I'm pretty consistently falling asleep early, so now let's wake up early also. This is mostly a matter of posture. As in mine's getting pretty terrible, not that I'm/other people are posturing. My shoulders are getting pretty rounded. My hips are doing whatever they want (up to and including lying) so we've got to get this shit under control again. This is a two-part event: Practice Perfect Posture and Mobilize Malicious Muscles. I'm going to keep note of how many times a day I have to remind my shoulders not to be douchebags, etc and we're going to do some push/pull penance. This just means that if I have to correct my posture 18 times, there's 9 each pushups and pullups that need to happen. I'll probably be doing push/pull ups like 90 times each. And I'm going to mobilize a couple times a week. Food. I like food. But I'm not sure anymore that I'm shoving enough down my steak hole. I've downloaded mfp and installed it on my phone again. So we're going to keep track religiously again. I'm setting a soft target of 3300. I have the macros divided and conquered in MFP, but those are a little less important than getting the 3300 in. If I'm keeping track throughout the day, I'm pretty good at making sure my next food grab will balance the macros a little better, so I'm not too concerned about coming in on macro targets. As an example, yesterday: Calories: 3210, Fat: 117g/117g, Carbs: 291g/394g, Protein: 232g/219g pretty nearly perfect. On Saturday, I did a bunch of heavy sets to determine approximately what a training max should be for this cycle and these are the terms I've settled on: Squat: 330 lbs Bench: 165 lbs Dead: 350 lbs OHP: 110 lbs I'm going to be running a 4 day a week, pretty vanilla Texas Method. It's going to look like this: Monday: Volume -> Squat, Bench/Press, Rows *Tuesday: Accessory -> Shrugs, RDL, Curls Wednesday: Light -> Front Squat, Press/Bench Friday: Intensity -> Squat, Bench/Press, Dead, Curls *(Saturday) I think. I have it written down somewhere so I'll edit if I find that this isn't what I wrote down. Days that are asterisked are my ruck days. I think that's everything? Let the 75th Hunger Games begin and may the odds be ever in your favour! _____________________________________________________________________________________________ For as long as I remember, here are quick links to each of the daily recaps! Week 1: Day 1 Recap | Day 2 Recap | Day 3 Recap | Day 4 Recap | Day 5 Recap | Weekend Update Week 2: Day 1 Recap | Day 2 Recap | Day 3 Recap | Day 4 Recap | Day 5 Recap | Weekend Update Week 3: Day 1 Recap | Day 2 Recap | Day 3 Recap | Day 4 Recap | Day 5 Recap | Weekend Update