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  1. I'm experimenting with workout schedules. That's the science. In my last challenge, linked here: I had the following goals: Goal 1: Workout every day. Goal 2. Eat more, earlier in the day, and in smaller portions to avoid bingeing at night; and everything should be clean. Goal 3. Water/Sleep: 6 cups at least & 6 hours at least. I'm not changing the goals for this challenge, I probably won't change the goals for a while. But because my completion chart looked like this at the end of the challenge,.... Monday Tuesday Wednesday Thursday Friday Saturday Sunday Work Work Work Work Work Jujitsu (AM) Church “ “ “ “ “ “ “ “ “ “ Cardio Resistance Jujitsu (PM) Life Group Errands Cardio Resistance Endurance or Speed Hams (RDLs) & Chest Yoga Abs Yoga Endurance Hams (RDLs), Lats & Delts Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 0 ✔️ ✔️ 4/6 ✔️✔️5/8 ✔️✔️3/6 ✔️✔️2/3 ✔️✔️4/5 ❌✔️4/8 ✔️✔️6/7 Week 1 ✔️✔️5/7 ✔️✔️4/7 ✔️❌4/7 ❌✔️idk ❌❌idk ❌✔️4/7 ❌✔️4/8 Week 2 ✔️✔️3/5 ✔️❌4/6 ❌✔️2/8 ❌✔️3/6 ❌❌ idk ❌✔️idk ❌✔️4/8 Week 3 ✔️✔️4/8 ✔️✔️4/7 ❌✔️ idk ❌✔️idk ❌✔️idk ❌✔️4/7 ✔️✔️4/8 Week 4 ❌✔️ idk ❌✔️3/8 ✔️✔️ 5/6 ✔️✔️ idk ❌✔️ idk ❌✔️4/6 ✔️✔️5/7 Week 5 ❌✔️ idk ❌✔️ idk ❌✔️ idk ❌❌ idk ❌✔️ idk ❌❌ idk I figured I should reevaluate my workout schedule. I to see more green this time around. Changing my schedule around to look like this: Sunday,--Cardio: preferably hikes to build endurance, (Is there anything better on a Sunday afternoon?), but since the weather will be iffy over the next month, anything will be fine. Monday--Weights: RDLs + (Bench & Lats) or (Rows & Shoulders) Tuesday--Cardio: Doesn't matter what kind. Wednesday: Jujitsu & Abs/Core work, If no jujitsu class -> Weights again Thursday- Yoga: I usually have church activities on Thursdays, so I get home very late and in varying states of fed/hungry. So I'd rather do something simple and at home, while I get ready for bed. Friday-Abs/Core work: I run my errands on Friday nights, so I need something I can do at home, that's relatively quick. If all else fails, 1min. planks suffice just fine. Saturday- Weights again. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 0 Week 1 Week 2 Week 3 Week Xtra Week 5 I know this challenge is only three weeks, but I didn't feel like making a new chart, now or in the future. I'm also going to start a week now, and go the week after Christmas. Because my main goal going into next year is to workout consistently, so there is no point in taking a week off anywhere and disrupting that. I'm less tired than I was a few months ago, and my strength and endurance are slowly picking up, so I know at least something is working.
  2. Hello world! I'm excited to log my fitness journey. I want to be accountable and I want to share. Life has gotten off the rails lately and I want to get in charge of my now. Thank you for stopping by! April 19th Start of my journey. Here we go. Let's keep this up. Attached is me today! Today, I'm running about 2 miles to and fro the playground with my daughter, Rowan. I'm going to try to do tonight some at home booty body weight exercises. I lifted yesterday. It's a deload week and I had a lovely time at the gym. Still getting the courage up to take my daughter to the daycare there- I'm freaked out about the cesspool of germs no doubt layering every surface there. We shall see! Trying to decide whether I want to track my macros. In the past, it has contributed to some disordered eating to be frank. I'm in this to help get my mind healthy as much as my body. I've been struggling w/ depression and w/ the introduction of some pharmacological intervention as well as conscious choices and mindfulness I've been feeling a lot better. I eat pretty healthy, snack a bit because of the mom lifestyle. I meal prep for my husband's lunches, toddler food for my little 13 month old bundle of joy. I'd like to start meal prepping more for myself, too. xxoo QUEST Hobbit frame of mind daily walks/runs outside w/ the pooch, baby Rowbug, and possibly husband (if I can convince him) weekly hike weekly dinner w/ in laws, my parents, and friends finishing permitting for the TINY HOME!! Fitness life GYM 3x/week (continue Strong by Bret program Hip thrust 3x10: 155p in one month squat 3x3: 145p in one month Run x2 week w/ family Elven Studies lecture/reading x2 per week
  3. Before one undertakes an adventure they are best advised to prepare for it. Not too much preparation though. Otherwise, where is the adventure? This challenge is all about preparing for my adventures in life. (No Pure, reaaaaally) While my Epic Quest for Adventure details both fitness/health related quests and non-fitness/health related quests I'm going to try and keep my challenges specific to fitness and health, though I'll still mention other things in these threads as well, they just won't be the subject of them. This challenge I will be working towards my Archery, Hiking and Personal Growth Adventure Badges (see Epic Quest for less confusion). My tasks are: Attend archery training if it is held (must go to southern training if it is own and northern training isn't) Archery Badge Start Zombies, Run! again and keep at it Hiking Badge, but also assists with Personal Growth task of Complete Charity Walk Put wrist balancer together. It's a PVC pipe that I need to fill with water and seal so I can use it to improve my wrist strength Find out my 1 rep max for bench, row, squat, deadlift and OHP Personal Growth Badge Track calories Assists but doesn't contribute to Personal Growth Badge
  4. I’m actually starting a week early, in the hopes of getting a decent jump on weight loss for this challenge and to make it 4 weeks. Main Quest To live a healthy and balanced life by exercising and trying to eat healthy. My motivation I've successfully dropped weight by counting calories, but I’ve been slacking with this a lot. I need to get back into the habit of eating better and getting more exercise. I know the holiday season, basically from Thanksgiving through New Year’s, is really hard food-wise to be good, but I need to do better. And I’ve got a performance at the end of December that I want to look my very best for! Smaller Quests 1. Cookie Counter - Eating Habits In an effort to drop some stubborn weight and to knuckle down again, I’m dropping to 1000 calories per day M-F. Mostly because I shouldn’t be eating the sweet treats in the evenings anyway. Those 200 calories are always spent on things like Oreos, which they shouldn’t be! To be a bit lenient since it's the holidays, I’m not including Christmas Eve, Christmas Day or Dec 27th for a family function and my performance. Scoring: x/17 Reward: +5 CON & +5 CHA 2. Walking in a Winter Wonderland - Walking Walking is a good filler exercise and it’s mildly enjoyable because I get to watch TV while I do it. Scoring: x/30 miles in 4 weeks (6 miles per week) Reward: +2 STA EDIT: I upped this from 24 miles to 30 miles because I seemed to be really succeeding in this, so I upped the difficulty on 12/9/19. 3. Rockin’ Around the Christmas Tree - Weight Training It’s been too long since I lifted heavy things (June 2019!), so I want to add weight training back into my gym routine. Bench press: 45lbs → 60lbs Squat: 50lbs → 75lbs Deadlift: 50lbs → 75lbs Scoring: +1 for each achieved Reward: +3 to STR
  5. Joining late and fist week is not as good as I would like but here it is. My Goal = Improve fitness, reduce % body fat and get stronger Each day has tasks worth points each week I give myself a score out of a possible total of daily points. Week days = Early AM workouts; Nutrition tracking; 10,000 steps; martial arts training; Drink water Weekends = Nutrition tracking; drink water; 10,000 steps; Long distance run; cleaning Just to make life easier for me I am counting Sunday to Saturday as a week.
  6. 12 Week Hypertrophy Quest Quest Goals: 1) Increase Muscle Mass 2) Decrease BF% 3) Increase Strength In All Lifts Overview/Details Each working set should be performed to near failure with 12 being the most reps you should perform and 6 being the lowest. This workout utilizes supersets.Take a 1 minute break between each superset. Supersets are grouped by letter before them. See Quest Objectives for context. Increase weight on each set by at least 5lbs. Increase weight from week to week as well. By the end of the 12 weeks, you should be 10lbs+ stronger in many lifts. This program can be repeated with endless variation. If you begin to plateau, seek ways of making the workouts harder. An example could be adding some dropsets. SPLIT CHEST/BACK SHOULDERS/ARMS LEGS Quest Objectives: Day 1: Chest/Back | Warm-up 5 minutes of cardio A1) Bench Press 2x6 warm-up, 3x12 working A2) DB Row 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) Hammerstrength incline Chest Press 3x12 working B2) Hammerstrength lat pulldown 3x12 working 1 - 2 minute rest C1) Cable Crossovers 5-7x12 working C2) Reverse Flye 5-7x12 working Day 2: Active Rest | Start with 5 minutes of cardio if you normally don't do cardio, and add 5 minutes to your average time of the cardio you do regularly. Increase total time by 5 minutes every other week. By Week 12 you should be doing 30 extra minutes of cardio. For the sake of this program, cardio is considered 150bpm+ for the whole session. Day 3: Shoulders/Arms | Warm-up 5 minutes of cardio A1) DB Shoulder Press 2x6 warm-up, 3x12 working A2) Standing DB Curl 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) DB Front Raise 2x6 warm-up, 3x12 working B2) Tricep Extension 2x6 warm-up, 3x12 working 1 - 2 minute rest C1) Reverse Flye Machine 2x6 warm-up, 3x12 working C2) Barbell Curl 2x6 warm-up, 3x12 working 1 minute rest D) Skull Crusher 2x6 warm-up, 3x12 working Day 4: Active Rest | Do the same amount of cardio as you did on your first active rest day this week. Day 5: Legs | Warm-up 5 minutes of cardio A1) Squat 2x6 warm-up, 3x12 working A2) Leg Curl 1x6 warmup , 3x12 working 2 - 3 minute rest between A and B B1) Leg Extensions 3x12 working B2) Standing Calf Raises 3x12 working 2 - 3 minute rest between B and C C1) Weighted Walking Lunge 3x12 working C2) Lower Back Extensions 3x12 failure Day 6: REST Day 7: REST Let me know what you think below!
  7. http://www.discovery.com/tv-shows/dude-youre-screwed/bios/matt-graham/
  8. Hello All, I'm excited to part of the rebellion! Why I am here? I'm looking for my online parttyyy for fitness adventures and support TBH, I also want somewhere to record my fitness journey! I'm a 32 year old RN (right now very part time hospice studying for my IBCLC) and mom of a little bug (just turned one!). I led an active pregnancy and have maintained my activity levels somewhat in this last hectic year full of life changes and, to be honest, piles o' stress. I ran cross county and track in high school. I've done yoga for years but mostly for the mental/emotional benefits. I started lifting weights about three years ago and really enjoy it. I follow the monthly Strong by Bret (Contreras... yes, the king of bottoms! highly recommend) program. I'm a big fan of the at home workout as well and generally go to the gym 3x/week but have been skipping days lately. I'm 5'8, 138 pounds currently. Right now, I am up about 15 pounds from before I started lifting and was very thin and about 8 pounds up from where I was when I was more muscular. I'd like to get my muscle back and feel good in my body. I've been making a lot of changes to get my mind in a good place and I know going through my body also helps that too from past experience. I'm someone who really needs to sweat to get to a place to feel good. I used to have the goal of looking like a character of mine from Skyrim but don't know how realistic that is? My tangible quest: weight lift consistently w/ progressive overload. Increase my hip thrust by 20 pounds w/in a month (currently 3x 10 @ 135). Increase 3 rep max for squat to 145 over next month while mainting good form. Go on runs w/ my family x2/week. Diet wise, vegetarian w/ meat eating family so I'm always down to find meat recipes. I'd like to get more serious about meal prepping. Can't figure out my class? When I played D&D with my brother growing up I always wanted to be a Ranger/Bard but I am a nurse and nurturer... so my adult self= healer?? Non fitness interests: I play the harp (but not as much as I would like!), making at home beauty products, fantasy novels, LOTR, cooking, baking, deep history, cults, archeology, Russia, watching tiny home videos on youtube OH! AND we are building a small house ourselves right now! Not a tiny house because it won't move but the same size! My life goals right now are to live the hobbit life. I've decided my vision board is basically Hobbiton w/ a little Rivendell thrown in there for spice and hotnessss
  9. I was a bit late for the last one so I just skipped it while I dealt with some other stuff. Slowly I've been pulling myself out of a sort of funk (#depression) and I'm ready to start going after this again. My work schedule changed so that took some getting used to and i'm ready to start chasing my goals again. Challenges: Go to the GYM at least 2x a week!! So I got signed up but I have to get a habit/schedule going. I'm going to be following this plan from bodybuilding.com so I have an idea of what to do at the gym lol. Stay under 1462 calories 6x a week I followed a formula to get this number for how many calories I need to eat while on like a 20% deficit or something. I'll be monitoring this on myfitnesspal ( y'all can follow me there, I'm RoachRex ). And the 7th day is cheat day! (saturday is my cheat day). I am starting to learn about macros but tracking is a pain so I think I'll stick with this version for the time being. Level up in cooking! I want to learn how to use spices not just in frying but in the other ways that I cook as well. Additionally, at least ONCE this challenge I want to bake a loaf of bread!! Get outside! I've got some gear together so I really want to go camping!! But if I can't go camping, then at least I want to go on a day hike!! Weather may not permit me to go camping (I live in socal and our wild places are kind of a little bit on fire) but in that case then I'll try to at minimum go for a hike in a local park or botanical garden or something. Ideally more than once but, we'll see.
  10. Carrying over my goals from the last challenge: Work out 5 days a week (run / row) Eat in accordance with my doctor's orders (as vegan as possible) My running goal is to get into consistent (re: at least one week) 10:30 1 mile time. Once I hit that 5 days in a row, I will increase my distance from my current 1 1/2ish miles to 2 miles. My food goal is to continue practicing Intermittent Fasting 5 days a week, and to continue experimenting with new and delicious meals.
  11. Hi everyone, I have been gone a while, getting things in my life in order and what not. But I am back now. So I have finally found the perfect diet for myself and I have even dropped one size since April. I am feeling great and I am motivated again (I lost my track a little at some point). I am even going to attempt the next 4 week challenge. Yay! Anyway, so I am looking for a little advice from some advanced members on my sets and reps. Its a simple question that I have really, and I am looking for a simple answer. I do a one set of 12 low weights to warm up (about half my heaviest weight) and on my heaviest weight I am currently doing 3 sets of 8 reps for each exercise. I am busy weight lifting to build lean muscle and lose all my extra fat. It is the only thing that has been working for me. Sometimes I still doubt myself though. Am I on the right track or should I be doing 4 - 5 sets of 8 instead for a better result? I am unsure if it is unnecessary to be adding extra sets. So far the 3 sets of 8 make me stiff but not unbearably sore. Is it necessary to add the extra and create more "post workout soreness" (for lack of a better description). Or should I stick to my 3 sets of weight and just increase my weight when I feel that it is no longer effective? What sets of reps do you suggest? Thank you for in advance for easy to understand advice. You guys rock!
  12. 2017 was an amazing year for me and involved the biggest changes my life has ever gone through. Bigger then going away to school, bigger than getting my own house, bigger then getting married... in 2017, I became a Dad! Since the bulk of this years focus was on waiting for and finally taking care of a baby; things like eating sensibly, working out, and taking time for myself were put on the back-burner. In 2018 though, I am going to put more emphasis on taking care of myself and setting a good example for my daughter. To that end here are my quests for this first challenge. Lift: I plan on lifting 3 days per week following this plan. Monitor: I will be charting my calories daily into my LoseIt! app. I will try to stay at my goal that it sets, but my real challenge is holding myself accountable for recording what I eat. Cook: I have been extremely bad about fast-food for the past year and it needs to stop. I will not be eating at any restaurant that has a drive through over the course of this challenge. Read: I will set aside time for my self to read daily. This reading will be from books, because when I try to read off of electronic devices I find myself jumping around and not really focusing on the story. I will start officially tracking my stats on these 4 challenges starting on January 1, but will use the next couple of days to get adjusted to them and possibly make any necessary changes. Good luck everyone!
  13. Hey everyone, I kind of forgot about last time around but I'm back! and I even lost some weight while I was gone! So let's keep it up! Challenges: Go to the GYM at least 2x a week!! I finally signed up at a gym! It's close by my house and open when i'm omw to work! I'm going to be following this plan from bodybuilding.com so I have an idea of what to do at the gym lol. Stay under 1500 calories 6x a week According to myfitnesspal this is the number of calories for me to lose weight on. ( y'all can follow me there, I'm still RoachRex ). 7th day is cheat day! (saturday is my cheat day). I am starting to learn about macros but tracking is a pain so I think I'll stick with this version for the time being. Level up in cooking! This time around my goal is sort of two-fold. I have a basic understanding of the frying process but I don't know a thing about spices or herbs so it always comes out a bit bland (salt helps sure, but I want more!) So i'm gonna start trying to experiment with herbs, spices, and marinades! I want to eat healthy but I also want it to taste good!! Get outside! I've got some gear together so I really want to go camping!! But if I can't go camping, then at least I want to go on a day hike!! Weather may not permit me to go camping (I live in socal and our wild places are kind of a little bit on fire) but in that case then I'll try to at minimum go for a hike in a local park or botanical garden or something. Ideally more than once but, we'll see.
  14. Hi guys! So I will be doing my first 4 week challenge during this course. I fell like I still have a lot to learn and I am so eager to get started. I love the idea of this challenge because I get to get to focus on bettering myself one small step at a time and I am all about people pushing themselves to be the best version of themselves that they can be. So I have decided to start with two main quests, out of which I will choose three small challenges in one and one small challenge from the other that kind of overlaps the two main quests in the end. I am starting small because I can tend to feel overwhelmed very easily and I really am looking forward to enjoying this and creating an awesome experience instead of a stressful one. Here we go! I have decided to focus on my weight loss, as well as spending time with my dogs. Sure, they see me everyday and we greet each other with hugs and kisses, but between life happening and all that it sometimes get tough when I realize that I don't spend all that much REAL QUALITY TIME with them. That is one thing at this moment that I also feel is super important to level up in my life. Like they say, if it bothers you then do something about it. QUEST: LOSE THE WEIGHT Challenge Goals 1. Eat Clean - Follow diet 2. More Weights - Weight Lift 4 - 5 times per week 3. More Cardio - Jog / Dance for 20 minutes at least once per week QUEST: PUPPY LOVE Challenge Goals 4. Tricks and Games - Play fetch with the big dogs 1 - 2 times a week Okay, so let me go ahead, prepare and do this! Whoop whoop!
  15. It’s been awhile since I participated with the Warrior’s Guild, and since I was made a Warrior Ambassador too, I’m back and ready to lift all the heavy things again! And since this challenge runs over Halloween, my favorite holiday, it’s werewolf themed again! Main Quest To live a healthy and balanced life by exercising and trying to eat healthy. My motivation I've successfully dropped weight by counting calories so my diet will mostly be staying the same with 1200 calories per day M-F and then blow meals on the weekends. I've managed to put on some muscle in an effort to become stronger by weightlifting and I’ve discovered that I love lifting heavy things! I enjoy doing themed workouts and for this challenge it will be werewolves. For several reasons but mostly because 1. I love them 2. they’re the best fantasy monster and 3. they’re amazingly fast and incredibly strong beasts not to be messed with. This is perfect for a warrior challenge! Smaller Quests 1. Big Beastie = Weight lifting It’s time to get back to lifting all the heavy things! I’ve missed it, so it’s time to re-set and lift stuff again. I like it, it makes me feel better about myself and it’s got practical, real-world purposes. Werewolves are, first and foremost, destructive forces with incredible strength. Most werewolves are particularly strong in the upper body, although they’re really just all-over slabs of muscle. Scoring: x/5 (1 for each weight achieved) Bar Curls: 20lbs → 25lbs Bench Press: 60lbs → 75lbs Deadlift: 65lbs → 80lbs Pullups: 3 → 6 Tricep Pullovers: 20lbs → 30lbs Reward: +5 to STR (+1 for each completed) 2. Loup Garou = French I’m going to Europe this winter so it’s time to learn a new language! I’ve already given French a try and it’s hard, so I need to practice to be ready by February. I want to practice at least three DuoLingo sessions each day, once a day. This will be difficult because of my schedule on weekends and going to Grand Caymen in a few weeks, but I need to do this and I find that I practice more regularly in conjunction with a challenge here. One of the most famous werewolf legends is that of the French loup garou. It’s even got a cousin in New Orleans called the rougarou. Scoring: /28 Reward: +4 to WIS 3. Stalking = Walking I’ve done running for challenges and I’ve done walking and I think walking is actually better for me personally. I’ve seen better weight loss and toning results because of it. It doesn’t make me break as big a sweat as running does, but it makes my legs stiff in new and painful ways so that’s gotta’ count for something! Also, my husband walks A LOT and I want to be able to keep up with him better. And while in Europe I’ll be walking everywhere so I need time to get into proper walking shape so I’m starting early. The third week of this challenge will likely get tricky for this though as I will be in Grand Caymen and thus, underwater scuba diving most of my days. Hopefully, I can get to my 20 mile goal without needing to walk a lot while on vacation. Werewolves are the perfect predator; not only are they incredibly strong, but they’re also excellent stalkers. They are silent and deadly that not only rely on their inhuman strength, but also on their quiet stalking skills. Scoring: x/20 miles in 4 weeks (5 miles per week, at the gym) Reward: +3 to STA & +3 to DEX
  16. Hey guys! Parker is back for her second challenge in a row. The last challenge was a glorious success and en lieu of this progress, I am keeping my last goals through this one because they became healthy habits that I will continue to maintain! Now I'm going to ramp things up a bit and build off of those goals and their momentum. 1. I will be counting my calories for every meal and keeping a log. I aim to consume a maximum of 1300 so that I am at a deficit, and I will be sticking as close to paleo as I can. 2. I will cook at least 3 meals out of the week at home. I will probably focus on a particular meal (i.e. cooking at least 3 dinners out of the 7 at home instead of eating out). 3. I will get 8 hours of sleep every night. Besides tonight, I will try to be in my bed with electronics off by midnight. 4. Level-up Goal - Apply to 20 different jobs within my career field. (And if it's necessary for applying, have at least 3 clips prepped to use on my demo reel) I am very excited to crush this challenge like I did the last one. I feel like Izuku when he realizes how much needs to be done before his body can handle All Might's ability. The task is daunting, but manageable, and I am so expectant for the amazing results I will be proud of down the line. Let me know how y'all's challenge is going and don't be a stranger!
  17. Since I've respawned I might as well re-start my battle log again: Hi!! I'm Noddy - short for Nadoriel. Welcome to my Grinding log! I'm a nurse and a geek. That basically means that in between my nursing deeds I also read, draw, listen to music, play MMOs, cook, garden, clean the house and work out in the gym. Nursing is my main life skill to attain money for traveling, getting a house and probably acquiring new and amazing items for my inventory. Everything else is for fun and also to keep me fit and healthy ^^ My main character goal is to get fit. I'm pretty much healthy, I reckon. But the chubbiness is not welcome, and I totally want to cosplay one day. And everyone knows manga characters are usually not chubby! At least the ones I like ^^ So here's what I've been doing: BLE weight loss protocol diet. BLE means maintaining bright lines. There are a few of them, but I kind adapted them to my life. Right now that means: - No cacau/chocolate of any any any kind. EVER; - No sugar and avoid sweeteners like the plague; - No flour of any kind; - Eat 3 times a day; - Drink plenty; - Keep BLE portions reasonably. BLE portions stand as follow: Breakfast: 1 protein, 1 fruit, 1 starch/grain Lunch: 1 protein, 6oz veggies, 1 fruit Dinner: 1 protein, 14oz veggies Fruit is supposed to make around 6oz. Protein is around 8oz for milk/yogurt, 4oz for meats and fresh cheese, 2oz matured cheese and nuts. Weight lifting: I've been using Stronglifts since June but already stalling, so I will start with Starting Strenght to try it out when I come back from holidays. So far I've got: - Squats: 52.5kg - OHP: 22.5kg with some jumping to managed the whole sets - Deadlift: failed today at 67.5kg - Bench press: failed on 32.5kg - Row: 32.5kg I'm training 2x week, since I work long shifts and my days off are usually paired together - not advised for weight training. And this is me! I'm also playing on Europe servers Black Desert Online, if anyone fancies it... =P at least until I buy a new laptop that allows me to play Witcher 3!
  18. So my kickboxing class is on fridays and I figured I could lift on Mondays and Wednesdays and Friday before/after class. My lifting schedule is pretty simple and clean: Monday: squats, overhead presses, and pull ups Wednesday: deadlifts, bench presses, body rows Friday: lunges, dips, chin ups Since Friday is one of the lighter days and my kickboxing class are on the same day it's one of my more active days. As for what I do when I'm not in the gym, I'm biking everywhere, I'm a college kid so I use my bike to get to class and work. (School is two miles away and work is 3.8 so like 4 miles.) I have class on Tuesdays and Thursdays and work everyday I'm not in class so I'm biking quite a bit, I know cardio can stunt the progress you make in lifting but I think cycling can also stunt it? I'm not sure but anyway I'd like any feedback and advice any of you have thanks!
  19. Greetings citizens! I've identified the Strongman competition I'd like to compete in next year (for the curious it's the Charm City Strongwoman Competition). The kicker is that I have a minimal strength, so right now I'm working on conditioning where I'd like to be focused for 6 months, then I'd like to spend 6 months doing Strongman event work. My "program" is below. Thankfully my gym actually has Strongman equipment in it (yay for The Edge 2.0 at Tyson's Playground), so when I make that 6 month transition I don't have to go far. When I first went to Tyson's Playground I met up with one of the cats there who introduced me to some good Strongman conditioning workouts, and I've been doing them ever since. (A couple months, maybe 6 or 7 times a month, not crazy frequent.) My current workout "program" is below: Tire flips: 270 lbs, 6 reps, 3 sets Barbell front squat: 65 lbs, 10 reps, 3 sets Overhead bar press: 45 lbs, 10 reps, 3 sets Deadlift: 65 lbs, 10 reps, 3 sets Farmers carry: 80 lbs, 25 m and back, 3 sets This weights include the weight of the bar, which is actually 25 lbs because they're Strongman specific bars instead of traditional weightlifting bars. I'm also going to a gym to get a trainer to help with programming and more importantly form. Any recommendations how I can add to this workout without dedicating my whole world to it? I do Strongman workouts 2 x a week, and cardio (rowing for 30 minutes) 1 x week.
  20. Good morning everyone! This weekend I used my new Rehband Weightlifting Belt during strongman training, and ran into a women specific problem. I have a Mirena IUD, and sometimes during sex or rugby I would get cramps during impact or pressure. Unfortunately strongman training is no different. My weightlifting belt ended up fitting perfectly, but in doing so squeezed everything internally and I wound up with uterine cramps after a gym session. How do you all handle uterine cramps from a piece of equipment that is necessary to prevent bodily injuries? (I'm looking for weight lifting related cramps advice here.) Secondly, has anyone else with an IUD who lifts and uses a belt experienced this?
  21. Last challenge I committed to completely giving up alcohol. I was successful in this endeavor (as well as my other goals), and found a new appreciation for all the benefits that come with not being a regular drinker. I have decided to continue this goal, in the hopes it will be the keystone to my overarching effort: In the past few challenges, I have focused on improving my diet and working out consistently. I am now at the point where I have a solid foundation of recipes I enjoy meal prepping and consuming, and a workout routine that I both enjoy and innately push to see progress in. Now I want to hone these choices into a singular effort to start pairing down on the extra inches I've been carrying around. I am overweight by an estimated 15Lbs (-/+). I make this estimation based on previous clothing, rather than pounds - but the number on the scale has increased in conjunction with my clothing size, and I cannot ignore that correlation. My intention is to use my clothes as the final measure of my progress, and the scale for weekly indications of my speed and direction down this path. And.... *deep breath*... I will commit to posting weekly Challenge progress photos. Not because I think I'm going to make that much progress, but because I want to start documenting my progress with pictures so that I can put together the Ultimate Flip Book of Fitness Progress. Let the saga continue… ULTIMATE GOAL: Gain the High Ground Intelligence Report Materiel Report Assault Plan RANGER TRAINING 10 minute Warm Up - Rowing machine - Cycling - Walking (outside/treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Scoring I’m doing this the old fashioned way and keeping a straight tally. Only mini-boss and boss fights are worth more: 5 marks for a mini-boss, 10 for a boss-boss. There is no end goal: I want my high ground to be an ever-growing mountain of the skulls of my enemies. Tally W1 ///// - ///// W2 ///// - ///// W3 ///// - ///// W4 ///// - ///// 12 Feb - 11 Mar One mini-boss battle included Grade: F 19 Mar - 15 Apr One mini-boss battle included Grade: A 23 Apr - 20 May One mini-boss battle included Grade: B 27 May - 23 Jun No mini-boss battle this 4WC Grade: B+ 09 Jul - 05 Aug One mini-boss battle included Grade: B Shit that's changed No more crazy work shifts for myself or my husband, so I am hoping that this challenge remains uneventful throughout. DOMESTIC RANGERING M Vacuum & Sweep T Clean guest bathroom W Vacuum & Sweep Th Clean master bathroom F Vacuum & Sweep Sa Laundry & General Pick-up (house & yard) Su Grocery shopping & meal prep Daily: Clean kitchen before bed Clean litterbox
  22. 1. Strong Enough to Shoulder It He grabbed the Librarian by two handfulls of chest hair and pulled him up to eye height.'I'm not bloody well going to have it, understand?' Vimes shouted, shaking the ape back and forth. 'Oook,' the Librarian pointed out, patiently.'What? Oh. Sorry,' Vimes lowered the ape, who wisely didn't make an issue of it because a man angry enough to lift three hundred pounds of Orangutan without noticing is a man with too much on his mind. -- Guards, Guards Goal: Lift Heavy Things (preferably not Orangutans) 3 times a week I've decided to scale back on running slightly and start folding in some weightlifting. To this end, I've joined a gym near work. The goal is to go workout before my morning meetings, but we'll see if that pans out. If it doesn't, I can go at lunch or after work instead. 3X a week. 2. Dis-Organizer Mark V 'Good Morning, Insert Name Here! I am the Dis-Organizer Mark Five, "The Gooseberry"TM. How may I —' it began, speaking fast in order to get as much said as possible before the inevitable interruption. 'I swear I switched you off,' said Vimes. 'You threatened me with a hammer,' said the imp accusingly, and rattled the tiny bars. 'He threatens state-of-the-Craft technomancy with a hammer, everybody!' it shouted. 'He doesn't even fill in the registration card!' -- Thud! Goal: Keep Bullet Journal Updated 80% of the time I filled up my old bullet journal and got a new one, and I'd like to keep it newly organized and do better about keeping up with it. This is a bit of a cheat because instead of focusing on goals like Meditate Every Day and Write Every Day and Keep Checkbook Balanced, I'll just track how well I track all those other things. 3. Run Hungry Someone was running, and they were chasing. They were chasing because he was running, and he was running because they were chasing. -- Men At Arms Goal: Run and Intermittent Fast 2 times a week Slightly scaled back, but still there. On days that I'm not lifting weights, I'm going to 1. Fast for 18 hours and 2. Go for a short 1-2 mile run in the mornings. I'd never try to do any serious cardio distance on no fuel, but a short run while fasting has been shown to have all kinds of good benefits. Special Long-Term Quest: Cholesterol II Vimes carefully lifted the top of the bacon, lettuce and tomato sandwich and smiled inwardly. Good old Cheery. She knew what a Vimes BLT was all about. It was about having to lift up quite a lot of crispy bacon before you found the miserable, skulking vegetables. You might never notice them at all. -- Thud! Goal: Lower cholesterol numbers (significantly) by August. No changes here.
  23. Hi there, I have just joined you guys. Yay! I am a female, height 154cm, weight 69kg. I am trying to lose weight. I started about 3 months ago. It has been a rocky road this far but I lost 3kgs in 3 months and only a few 8cms. It is a small amount over 3 months and the number on the scale refuses to dip below 68. I was doing resistance band routines in the morning and about 3 weeks ago started doing dumbbell (I think endurance) routines with a friend that was looking for a partner in the afternoons. I also do a 10-15 yoga (very beginning beginner, so nothing hectic) whenever possible. Next week I am starting with weight training in the mornings, and will still join m friend in the afternoons at least. I am hoping that this will boost me into losing more the inches. One thing that I am stuck on though is my calorie in take. I have been eating veg and meat and fruits and eggs at a deficit, and still my results are low. After reading a few articles on NerdFitness I have come to realise that this may have been a terrible idea. All in all, I am completely uncertain on how many calories I should be eating with my amount of exercise, especially for weight loss. I have been told over and over to eat 1000 - 1200 calories, but see no change. If anyone has the right type of advice for me, please send some light my way. Thanks a million!
  24. Okay so maybe the last challenge wasn't a good return, so I guess you could call this my "Re-return"! So I am going to do a similar challenge, 1. Lift at the gym four days a week(1 week pass allowed) 2. 5/7 days eating prepared meals and not eating out. 3. Only making essential purchases. I've got loads of books to read and a full netflix list of movies to watch so I need not buy any books or movies! These are my goals for the month and hopefully you'll see a pretty rocking progress picture soon
  25. I have been MIA from here for around 18 months! The last time I took part in a challenge I had just become a pharmacist, so I was working 60 hours/week, plus trying to plan my wedding, my dad was having health scare after health scare and I'd just moved house. Since then my job has settled down, I'm comfortable at home and everything is okay with my family. I've also put on 10kg since my wedding. I'm ready to re-boot, and be accountable. I've been a part of Noom coaching for around 8 weeks now, so I'm half way through, I've also got a new gym buddy (though she's working at Glastonbury festival right now), and I'm rediscovering whole30 Going shopping tomorrow using my Whole30 list, then I'm going to post my meal plan for the week here! Also going to post about workouts I get in, and weekly weigh ins If I can keep up with this, then I might have a go at the next challenge after my holiday in July
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