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llw's Become a Model Citizen Challenge (a dual-challenge with SirEarl) Main quest: Be a model citizen. Basically, to stop messin' around and do stuff in a somewhat organized routine. Train every week Lift 3x per weekAdditional random exercise ab work, box jumps, shadowboxing and/or cardio 2x/week (may include fuckarounditis) Eat all the things Eat when hungry, stop forgetting to eat. I'll be listing my foods as usual... if it looks like very little food, yell at meNote: Not even worrying about paleo this time around. I have gained nothing in the past 4 months. Even when I stopped working out (although I've definitely lost some muscle). Mobilize and stretch every day 4 minutes of ankle mobility each dayMinimum 6 minutes of stretching each day, (this includes post-workout stretching) Work before play every day! Put a timer on and complete 2 hours of undistracted school work before any social networking every day after school (This is also where I need to be yelled at.)

This.. is me. I'm a 25 yr old female who likes to fix anything and everything while lifting anything ... and everything. I have been on a year long journey to get my body back in shape. My definition of in shape is the ability to physically do whatever I decide to do. Last challenge it really changed from "I need to be more healthy" to "Let's see how much we can do" and I intend to keep that going. Originally, I was going to do this challenge with the Warriors but after SammyShark convinced me to train for a 5k, and StarPuck inspired me to do skating lessons.. I'm sticking with the Rangers. See the schedule below as a visual indication of why. Fair warning, I'm pretty crazy in how I do things and this thread will definitely veer off course on multiple occasions. There will be an abundance of GIFs for every moment possible and weekly blog links. I do try and save my brain dumps for my blog as I kind of feel that for the most part, this is my exercise log. My blog is where my cohesive and less free-written thoughts reside in electrons. There is a strong possibility of food pictures as well, I do not however promise the pictures themselves will be good. Consider yourself warned. Right: On with it then! If you watched my last challenge you may remember I decided I need to live spectacularly. This is my main quest though it may be abstract and it is not gradable. Main Quest: Live Spectacularly Individual Goals: · Run 1.5miles non-stop · Deadlift 150# ß might be adjusted based upon Personal Trainer · 1 ​​Freestanding Handstand · Eat to my macros as prescribed by Alex (Personal Trainer) Carbs: 183g 150g Protein: 137g 113g Fat: 60g 50g Life Side Quests: · Learn Remedial Spanish – 3x/week · Maintain a cleaner home atmosphere – 15Min/day · Write my Childhood Storybook – 1Hour /week Fitness Side Quest: · Train for a GoRuck Light (Coincides with 5k) · Stretch daily / Meditate · Freestanding Handstand · One HIIT session per week The goal with eats is to eat as Paleo as possible. I do have a dairy issue and have been mostly gluten free long enough to be sensitive to it. I do not claim to even remotely have celiacs disease but I do notice a difference. Without further adieu, here is my schedule of weekly events: As you can see.. I've added a few more things to it. Oh! Hockey is on Wednesday nights starting tomorrow (2/19) On Monday I'll upload my vitals for comparison, each day I will upload a brief food log post and a workout log. Vitals 2/24/2014 Weight: 146.8# BodyFat: 25.9% Lean Mass 108.65# Fat Mass: 38.15# Edited for vitals and new macro stats.

After the success of the previous challenge it’s time I did something a little more… horrible. I'm Shukar, I'm a nerd in my 20s and run because I enjoy it. Nerd Fitness is my family and I’m glad to be able to share my journey toward a higher level me with all of you fine folks. Last challenge I trimmed things down to the basic principles and that worked out very well for me. I’m hoping to continue the things I was doing there and improve upon that version of me with some new skills, and maybe a PHD in Horribleness. Goal #1: Run! A Man’s Gotta Do, What A Man’s Gotta Do How: Execute the training plan this means that each week I will run: Recovery run: 3 miles each week Sprints: Sprint workout each week Long run: 6 miles the first week, 7 in weeks 2 & 3, 8 for weeks 4-6 Technically my plan has the Sprints listed as optional, because if I need to drop something because I just can’t make that run happen that’s the one to drop, but I can do better than that. Having just had one of my two main races for the year last challenge this challenge marks the early stages of the training plan for my Labor Day race weekend. The overall goals this training cycle is to try and drop our time from 2:45 to 2:30 for the half marathon, a big drop really but should still be fairly doable based on the difficulty of the 2:45 most recently. The biggest factor here, at this stage at least, is likely to be consistency, making sure to get in that long run every week. Goal #2: Lift! It’s a Brand New Day How: Pick things up and put them down. 5x5 lifting program twice a week, after Week 3 evaluate adding a third day for the rest of challenge if recovery is keeping up A Day will be: Squats 5x5 Bench Press 5x5 Deadlifts 1x5 B Day will be: Squats 5x5 Overhead Press 5x5 Deadlifts 1x5 Plan is to add 10lb every other session to Squats and Deadlifts, 5 to Bench and Overhead Press I’ve never done any actual lifting before but 4T has been the motivation I needed to start doing it to see how it can help my running, or at least help my life. Running is my thing, and as far as I can tell will continue to be without much contest, but being stronger should help keep down injury risk, and improve quality of life. These are both things I’d very much appreciate. I’m really not very sure how much this is going to tax my recovery which is why the weight increases here are fairly small even for a beginner program, but I’d rather find it’s too easy and tinker with upping it a little than find it’s too strenuous and injury myself, perhaps seriously. Goal #3: Educate! Everyone's a Hero in Their Own Way How: Read at least 10 pages of Supple Leopard per day Apply it’s principles By the end of the challenge have completed my list of health and fitness goals Continue the habits I have been working on from the previous challenge Because you can never know too many things, especially about maintaining ones body and life, also I’ve had this book a while now and made little progress on reading it. With the increased demands on my system from the lifting maintenance and mobility work are going to become increasingly important. That’s where this goal comes in, helping me keep my priorities in focus and my body chugging along smoothly. So that's the challenge, now to make it happen.

Recently I made a topic about rejoining the gym after a considerable hiatus - some 18 months, I forget how long exactly. Anyway, at the end of (roughly) 5 weeks, iv managed to achieve my first big goal namely being able to deadlift my Bodyweight- not only did I manage that, I felt I could manage more and went up to 120KG! Baby lifts in the grand scheme of things I know but I'm pretty happy with the progress for just over a month. As a side note, I progressed to doing free squats instead of using the smith machine, as my form and flexibility have improved. Good things all round! Matt

There's a weightlifing pun in that title, honest. I have a pretty sketchy record with challenges - completed my first, set myself up to fail by the way I structured my second and just flaked out on the third. So yeah, fourth time's the charm. For those who don't know me, let me aware you. I'm a 30 year old guy living in Scotland who has been strength training for about a year and a half and training in Olympic weightlifting for 9-10 months, the last 5-6 of those with a coach. I recently (like, yesterday) made my competitive debut, coming 6th in a flight of 8 in the 94kg weight class. I train 4 times a week doing the Olympic lifts, squats and accessory work for upper body, back and abs. I will be competing again in September and possibly once in the interim, depending on what meets are taking place. Starting Stats: For the sake of tracking progress, here's where I am as of 24 February 2014. Bodyweight: 90.5kg Bodyfat %: ??% Snatch: 82kg Clean & Jerk: 100kg Back Squat: 182kg Front Squat: 140kg I copied this format from my first challenge back in July/August last year and realised that I've put 17kg onto my Snatch and 23kg onto my C&J with vastly better form since then Main Quest Lift heavier things By the end of the 6 weeks, I want to have Snatched 85kg (+3kg on current), Clean & Jerked 105kg (+5kg) and Cleaned 110kg (+3kg). The jerk is traditionally my nemesis but I have been making big improvements with it lately so need to keep that up. Three specific things to work on, one for each lift Timing of second pull on clean; sometimes I pull too earlyThe bar coming forwards and my knees getting in the way off the ground in the snatchThe tempo of my dip and drive on the jerk (slow down, fast up)Mission #1 - The long slow cut to 85kg During this challenge, I want to lose at least 1kg of scale weight, taking me down to 89.5kg or below by the conclusion. I weighed in for competition at 90.56kg on 23rd February 2014. Despite weight coming down, lifts are going up. My medium term goal is to get down to compete in the 85kg class by the Scottish Eastern District Championships in September where I will be attempting to qualify for the national final in November. FYI my current diet is running a small calorie deficit (250-300) per day with macros 25% carbs, 35% protein, 40% fat. I'm essentially IIFYM except that I don't touch gluten as I have a horrible reaction to it. Saturday is a cheat day. Lately I have been tinkering with slightly higher carbs and lower fats and this seems to be working well so I may turn this into a permanent change. Mission #2 - Accessorise and Mobilise During this challenge, I want to keep up the accessory work I have incorporated into my training over the last two months and the daily stretching every morning. Towards the tail end of last year it was becoming clear that my lack of upper body strength and muscle mass was becoming a problem. I was also feeling pretty beaten up by squats and cleans. Since the turn of the year and picking up a back injury, I have had two upper body assistance exercises on an essentially bodybuilding rep scheme programmed into my training, plus ab and back work. This has made a big impact on my strength levels, size and body composition. Stretching every day has also helped my joints feel better and seems to help me recover from training faster, despite the fact that I am training more often. Mission #3 - Keep my squat form pretty As I recover post-injury, I want to ensure that my squat form stays as good as possible as I increase the weight back up, with a particular emphasis on maintaining a strong upper back and chest throughout the lift. My injury was originally caused when I returned to training after a couple of weeks off at Christmas and failed to keep a strong upper back, leading to muscles and joints that weren't prepared for it due to the time off to take the weight. As well as only increasing weight when I feel my form is good, I will also submit a form check video for the NF squat gods to critique. Current squat program is very heavily volume based - think Texas method only with lots of volume on Tuesday and... more volume on Saturday. Weight slowly increasing week on week as I am working at submaximal weights. Life Quest Get ready for moving house My other half and I are going to be moving house this year, but first we need to actually get our shit in order and do what needs to be done to this property to get it sold. By the end of the six weeks, I want to have accomplished at least 3 of the following: Move excess clutter into storageHad assorted electrical and light fittings tested and fixedBathroom re-skimmed with plaster for paintingNew wallpaper in living roomHave the gas fire in the living room fixed Make the room I currently use as an office/mancave presentable

Hi Everyone, In the last 4 weeks, I have transitioned from marathon-training running to focusing on strength-training and some HIIT. I know I'm not supposed to watch the scale, but I've gained 2 lbs and although I really love lifting weights at the gym better than I've ever enjoyed running, I'm panicking. I used to run between 25-35 miles a week - now I run about 10. Please tell me I'm not going to put on fat this way. What do all of you do to lose fat w/out the miles?

So, this is this week so far in review. Monday, I ate poorly and worked a ten hour shift. I felt like crap when I got home. Did research paleo and decided that 10 Feb I will begin a paleo-ish diet. I will cut out almost all grains with a "cheat" day on Sundays. Tuesday- Ate a bit better, cut up and froze some veggies to make quick breakfasts without processed foods, went to my weightlifting class. Squatted 240 (machine squats, since the squat bars fill up quickly) three sets of twelve, 15 pound per hand dumbbell presses three sets of twelve, 90 pound flys which was 12-10-8, 40 pound upright rows three sets of twelve, and 15 pound per hand lateral raises 10-8-8. Walked a mile to my car Wednesday- Slob day. Woke up late, ate badly, worked, came home, went for boneless wings. Thursday- 15 minute walk with my wife, cereal bar for breakfast, a bad back/biceps/triceps day, and a mile walk home. Friday- So far, no food, four cups of coffee, and a 10 minute walk with my wife.

nightlight does...life. Clean slate. I haven't been able to stick with a challenge as of late because things keep happening. The things that keep happening are life. SO this may be a little bit of an un-challenge. I want to just try and get my life back together. Lose the 20lbs (seriously) I've gained since November. Goal 1: Pick Things Up and Put Them Down Liftin' and liftin' and... Follow my 4 day a week WL plan. I've created my own 6 week program based on something JDanger gave me and changed up with some stuff I learned from Ursula and some things catering to my weaknesses. THe plan could compress to 3 days if necessary, not going to sweat that part. There are also accessory movements built into the program. Goal 2: THE OPEN Do work. Complete all 5 open WODs. Goal 3: Ruck. Ruck 1 day per week. I'm not going to go full ruck-tard on this yet. This is more of a side goal, since it's open season and I'll be spending more time at the box since I'll have to judge. That said, I would love to get in one long ruck a week. Starting at 30 min, working up from there. It'll be good, and my challenge is coming up fast: April 25. Side Quest Diet/Lifestyle: Eat to Perform Track it! Part of my neurosis are definitely related to body image, weight, size, etc. The main goal is not necessarily to lose weight or inches, however I will be tracking those. The main goal is to feel good about myself. Feeling good about myself is wrapped up in these neurosis. If I feel good about what I eat, I will feel better about myself. I will achieve this goal by tracking what I put in my gluten-free pie hole. I will be following Eat to Perform for this 6 week challenge. (THIS GOAL FROM LAST THE 2 CHALLENGE STICKS!) I also need to make sure I'm getting enough protein, fish oil, ZMA, and BCAAs. I'll be following this loosely: (or not so loosely) TDEE: 1,974 calories P: 155g C: 170g F: 75g First point is to get enough protein per day. Then make sure my fats are in line, then carbs. Making sure I get proper pre-post wod nutrition also. ** tracking here: http://www.myfitnesspal.com/food/diary/needanightlight Side Quest/Life: UFYL Unfuck MY life! I'm thinking about something like this. 30min per day, 5 days per week, spend 5 minutes on some of the following: UFYH - cleaning the apartment putting things up for sale on eBay practice guitar reading through my feedly of health and fitness articles studying for CSCS writing blog posts Basically, I want to spend a half hour, 5 days per week, doing something that will make my life and surroundings better. Current strength footnote: Back Squat: 190 Front Squat: 175 Deadlift: 235 Clean: 130 Hang Clean: 115 Jerk: 130 C&J: 130 OHP: 90 Bench Press: 120 Snatch: 105 all in lbs

Just a small woot, but today marks my second week of gym sessions after a two year hiatus (lack of funds!)- last summer I lost over 3 stone without a gym membership and as a result, lost as much muscle as I did fat. I looked exactly the same at 14 stone as I did at 17.5, I just took up less space! It feels great to be back doing what I love, and of course adding 30KG to my deadlift in the space of a week feels glorious, gotta love beginner gains/muscle memory. Cheers to everyone on here for keeping me motivated with your success stories, your all awesome lads and lasses, Matt

Two months ago I snapped my back up pretty good the first time I squatted heavy-ish (150kg) after a couple of weeks training very light over Christmas. Bruised/slightly bulging disc on L5/S1 and some ligament strains. Below is the third set of my 6 sets of 4 workout tonight with 140kg beltless so I'm starting to approach old weights again. Thoughts, comments etc appreciated!

Main Quest (for this challenge): "Get Myself Together" This is part 4 of my main quest. Overarching goal is Be Brave. Last challenge I lost my way a bit. I think you all can see more growth in me than I can see in myself, but my eating went out of control and I stopped working out because I was paralyzed by anxiety. I got the news this morning that Asshat will no longer be around. Neither will BoCM. My head says WOOOOOOOOOOOOOOO. My heart hurts and I feel a little dizzy. However, I know this is for the best. My box. My life. Mine. NOTE: this is a 5 week challenge for me. I'll be away from Feb 6-14. (on a boat.) This challenge, I'm back with the Rangers. This challenge isn't really a formal challenge for me. There's going to be no grading. No stress. I will have mini goals that I'd like to meet. But at this point, any expectations that anyone puts on me, I can't commit. Any sort of expectations (by myself or anyone else) is just too much to have right now. I need to pull myself together. Small steps, big changes. From you guys? Just some support. Sounding board, as you've always been. Some of my goals below might be a bit nebulous, but I sometimes don't meet my goals, because I'm afraid people are expecting me to. Which leads me to the thing I wrote two challenges ago that still sticks: After the last challenge kind of face-planting in a number of ways, I really have to vag up, and be brave. It's not about showing anyone else how I can be. It's about letting myself be ME. And not being afraid of that. I have two horrible paralyzing fears that I haven't talked to you all about. I don't actively think about them, but they sabotage me everywhere I go, everything I do. So, here goes. I'm really deathly afraid of success. I don't do the things I'm good at and make excuses on why I don't do them, but the real reason, is because I'm afraid of being recognized. These things are music, writing and photography, for example. The other fear revolves around weight. I've always been heavy. Pre-8yrs old, I was super skinny because I was on medication that killed my appetite. As soon as I went off, I got fat. My highest weight in high-school was 174. My all time highest was probably around the time I moved back to the city, ~185lbs. I've always used my weight as an excuse as to why no one wants to date me. It was just easier to hide behind that, than deal with my own body image and inter-personal issues. I've been told that I keep people at arms-length all the time. And I do. I'm really scared that if I inhabit the body I want, people will see that... and... I don't know how to describe it, but it's scary. It's scary to have to let someone in. Especially after I have tried so hard (Asshat) to do that, and been shut down. The attention is scary. Right now, I feel like this: I want to feel like this: Goal 1: Get back to the box. 3 WODs a week. I absolutely LOVED working on JDanger's cycle. LOVED LOVED LOVED. But because of some other stuff, I feel the best way to get myself back in the game is to get back to my roots. Which is doing the work. Being a part of my box community. I've also been thinking a lot about the Open. Even if I say I'm not going to compete, I will. So, I should prepare for it. I know I am strong enough. I need to do some skill work (see below.) But what really needs work? My motor. What's going to get that better? Doing the work. Goal 2: Skillz bro. 2 Skill days/WL days per week: I want to keep making progress with weightlifting. I'm going to take elements from JDanger's program and elements from some other things and piece together a two day a week WL program. I'll post that once I figure it out. I also need to do some skill work specifically for the open. Ring dips/C2B pull ups, specifically. Goal 3: Maintenance Keep it up, yo!: I need to get back into rehab. Reverse Hypers. Lots. Side Quest Diet/Lifestyle: Eat to Perform Track it! Part of my neurosis are definitely related to body image, weight, size, etc. The main goal is not necessarily to lose weight or inches, however I will be tracking those. The main goal is to feel good about myself. Feeling good about myself is wrapped up in these neurosis. If I feel good about what I eat, I will feel better about myself. I will achieve this goal by tracking what I put in my gluten-free pie hole. I will be following Eat to Perform for this 6 week challenge. (THIS GOAL FROM LAST CHALLENGE STICKS!) ** tracking here: http://www.myfitnesspal.com/food/diary/needanightlight I also need to make sure I'm getting enough protein, fish oil, ZMA, and BCAAs. Side Quest/Life: UFYH Unfuck MY habitat! 5 min per day. Apartment clean up. Current strength footnote: Back Squat: 190 Front Squat: 165 Deadlift: 235 Clean: 130 Hang Clean: 115 Jerk: 130 C&J: 130 OHP: 90 Bench Press: 120 Snatch: 98 all in lbs

I fence épée. Maybe I am taking on too much because I don't think my muscles get ample time to heal between practice (M/W/F and sometimes sundays with tournaments with a lot of sprint cycling every day)... But do any of you fencers have any exercise regimens they suggest to accelerate fencing strengths (especially weights)? We already work on plyometrics during practice, and that's great. But...

Call me Kidney Bean. I'm 22, male, 5'10"/ 178cm, 145 lbs/ 65kg and in relatively good shape. As a teenager I was chubby, but slimmed waay down and have been on a healthy eating and fitness kick for the last few years. I used to be a student and go to a boxing gym (not box per se, but the workouts would involve a lot of cardio, endurance and circuit training) and be active (cycle, run, walk, elliptical trainer, fidget) to near exhaustion on a daily basis. But now I've moved, have a desk job and don't have as much time to dally about. Plus, I want to get STRONG. I think I have a relatively good fitness base, but my body is more used to endurance and bodyweight exercises, and I probably have some minor body image issues in that I am more skinnier than I realise. I've joined a local bodybuilding gym, I suck at the new routine but I already love it and can't wait to improve on everything. What do you get when you add beef to this kidney bean? Chilli. Main Quest: - Get strong and join the Warriors Missions: - Follow the SS program (and get some 20kg plates onto those barbell lifts) COMPLETE: I am stalling a bit on linear progression, and having trouble with reps 4-5 on my deadlift, but I have stuck to the essence of the programme with 3 trips to the gym a week and 4 core lifts. Squats are over my bodyweight and deadlift is at a nice round 100kg. - Be able to do 3 working sets of 8 chin ups COMPLETE: Well, I've managed it, but not as a regular thing. But its an accessory lift after the main workout (something I hadn't really considered when I made it as a goal). I want to focus on pull ups now, as well. - Get 150g of protein a day COMPLETE: Easily, and towards the end I was rarely using protein shakes to get there (never more than 2 per day to begin with). I have learnt the grace of the wok and the wonder of routinely bulk-buying chicken breast, top side pork, lean mince and eggs. Side Quest: - All that time saved with efficient, compound and explosive exercises will be dedicated to finish reading Gravity's Rainbow (started it today). COMPLETE: Yeah, I finished this in like week 3. but the point of this quest was that I would essentially have more time on my hands to do other things I enjoy in my spare time (such as read and cook). I have a lot going for me- I enjoy exercising in general, love to plan ahead and love eating and cooking healthy (plenty of lean meats, veggies, fish, water etc), but I need to chill out about not doing intense exercise everyday, it's not necessarily healthy and will probably be an obstruction to my main quest. That said, I am all ears for suggestions in physical activities to do on my rest days. Also need to re-adjust to the idea of eating in order to alter my body's performance, rather than exercising in order to burn energy (from food) and maintaining a certain bodyweight/ image- body changes will be a side effect of gaining strength, not something to obsess over at this stage. Any support is welcome, it's a nice community here and I will stick around for advice on lifting techniques, progress, rest days and nutrition. Best of luck to all you other new recruits. END OF CHALLENGE EDIT: Here is my chart of progress. Its a start and that is what Level 1 challenges are all about.

There are a few specific things I want to accomplish in my "spare" time this year, and I can't let myself get distracted by time wasters or new things that I didn't know I want to do but now that I know about them must leave everything else half-done so I can try them. Know what I mean? So, the challenge is to set mini-goals for myself over the year that feed into these larger goals and keep me on track. 2014 Goal 1: Deadlift my bodyweight (170lbs/77kg)/do a pull-up. Currently deadlifting 125lbs/56.7kg/hanging 5 seconds Challenge Goal: Increase lifting amounts by 5lbs on specific lifts by doing a lift workout 3x/week. Currently following the NFAcademy Barbell workout 2. Bonus points if I get into the gym a fourth time for an aerobic workout each week. Deadlift: Start: 125 lbsSquat: Start: 105 lbsBench Press Start: 75 lbsOverhead press: Start: 60 lbs 2014 Goal 2: Make meditating a habit Challenge Goal: Meditate for 10 minutes every night at 8:30. Bonus points if I follow this by completing 2 pages of a journal. 2014 Goal 3: Complete a king-sized quilt. Machine or hand pieced, hand quilted. Challenge Goal: Complete the initial design, make pattern. 2014 Goal 4: Read one work-related, professional development book a month. (I know, I'm only allowed 3 - this can count as my "life-goal") Challenge Goal: No more fiction until Content Strategy for the Web by Kristina Halvorson is read.

WHAT?! WHAT IS THIS MADNESS?! Is Angela The Geek back??? Well... kind of. I'm going to use this challenge to try to get back into my groove. I need to be accountable and I want to interact with all my favorite nerds again. I'm following Nightlight's lead and doing an informal challenge. No grading. It's just easier to get back in the groove this way. I do have goals though! I spent the last part of 2013 in a general funk. It was just not a great time for me or the people around me. BUT, I do not wish to dwell on that! ON TO 2014! This year will be different. This year will be amazing from beginning to end. I DEMAND THAT IT IS! Let's start... Goal 1: Get back on the competition platform My big goals this year for weightlifting are to compete in the A sessions at Nationals and the American Open and to total over 190kg in a meet by the end of the year (this was my 2013 goal before I hurt myself). My current best meet total is 177, with a 76kg snatch and a 101kg clean and jerk. This challenge will include two meets. These will be my first competitions since Nationals in July 2013. First meet: January 19 My goal for this meet is to get a total. That's it. I'll be in the middle of my training cycle for the February meet, so this is just to see where I'm at and get a total. Second meet: February 16 My goal for this meet is to go 6/6 and to make 90% of my best total at 160kg. This is really nothing spectacular for me, but I need to have an ATTAINABLE goal, so this is it. I'm hoping to hit much bigger numbers in the following months. Goal 2: Consistency in training I have been slacking with my training and I need to knock it off. 4 days a week, no excuses. I mean, I was doing 6 days a week before, so this should be a piece of cake. My planned training days are Mon/Wed/Thu/Sat. There shouldn't be much deviation from that. Goal 3: Be happier I just want to be happier. I want this looming cloud of sadness to finally dissipate. I have a feeling getting back on track with my training will help that because I was the happiest in my life when I was lifting consistently and always proving to myself how strong I am. What I do on the platform has a HUGE impact on the rest of my life. It just like to remind myself how awesome I am. Goal 4: Accountability Gonna try to keep this updated much better than I have in the recent past. I miss my nerds and you all keep me going... I need this, so I'm going to try to post more. Here it goes... I'm back in the game and ready to rock! Watch out 2014! I'M HEEEEEEEEEEEEEEEEERE!!!

Did you know it is possible to take yourself for granted? Well, last challenge I did (back in July 2013) I decided to direct my Main Quest in a direction that was not sport or nutrition oriented, because I was doing really well in that area. So. Six months fast forward, I am not in good shape. I've stopped running and working out in the gym (I still work out at home) for a couple of months, and now when I run my legs are weak and my knees hurt like hell (when I hit the 2nd kilometer, and up to 2 days afterwards). I know that if my legs are strong my knees will not hurt. I've been there before, and when I saw myself overload with work and decided to pause my physical activity, I thought I was going to be the same when I start again. Well, no. I'm in shape (that is, I'm not fat and not too thin - I hope), but I'm not fit (that is, I can't run a lot or lift a lot and my cardio condition is embarrassing. So, lets go for Main Quest 26 January. 2014 10km race in the Las Palmas Marathon. Even if my time is the worst. I will run it. 1 March. 2014 17.4 km mountain race. 2015 - Half marathon 2016 - Full marathon Steps toward main quest: 3 runs a week. That is, as much as my right knee lets me run, and what it the motherf*** doesn't let me run, I will power-walk and then run again. You don't like soup, right knee? Here, have two plates. 2 swim, bicycle or kayak per week. I'll give my heart some reason to pump 3 weightlifting workout per week. Build that muscles 1 day of rest per week Tools I will use for my quest: Grid where I check weekly targets Accountabilibuddy (can't we name it something easier to spell?) Life quest I will read/study Norwegian for 30 minutes every day of the week. Motivation: I am the captain of my life, I sail where I want to go. Life is not something that happens to me, life is what I am doing everyday. Decisions have been taken already, so if you are not throwing up, fainting, utterly sick or dead, keep doing what you have choose to do, in order to be who you have choose to be. Be present in your now, Angela. Be patient, compassive and truth to yourself. Just keep doing, keep getting up every time you fall. Never let the odds keep you from doing what you know in your hearth you were meant to do. The picture I'm the woman with the Rocky Balboa expression. That pic is from 27th October 2013, I run mere 5km in 23'03''. I can't believe I'm so wasted so soon.

Ok so I blew the last challenge, but I'm back for another try at this. I really hope I succeed this time beacuse I really want to be able to call myself a warrior! All kinds of fitness challenges have been coming my way and it has been hard to focus on what is most important to me: proper lifting. So I'll take this challenge as an opportunity to focus on good form for my lifts. (This is my gym, and all those women and deadlifting and benching and stuff ) My current workout has 5 big lifts: (Among other exercises; this routine was design by a professional and I trust his knowlegde of lifting better than I trust my own --- which doesn't mean I don't take responsability over my own training, this is exactly what I'm doing right now.) 1. Squat (Which has been a major challenge for me since the first time almost 3 months ago.) 2. Front squat* (The same.) 3. Overhead press* (My favorite.) 4. Deadlift (Pretty decent, I believe.) 5. Bench press (Also pretty decent. I mean decent in form, not weight. I'm a slow lifter and I don't even care.) * My front squat and my overheadpress are mixed into one single complex movement, that's how my trainer designed it. Those are the lifts whose form I'll be working on. And here's how I intend to do it: Challenge goals 1. Work on form at home with my prety red broomstick and a camera. Twice a week. (Big M gave me that tip several weeks ago but I haven't acted on it yet. The result is my lifts are still weird and I don't have the courage to load more weight to the bars while I haven't assured my safety under it... So it's about time.) (Oh, I'm not posting this to the community lol. No way. I'll tell you when I did it and you'll just have to believe me.) (The purple broomstick got a new broom brush and went back to being a cleaning tool...) 2. Film myself lifting my reagular weights at the gym and post it to the form check forum. Once every two weeks. 3. Finish reading Starting strength. I'm not doing any side quests or anything because while I do that, I'll still be training with the rugby team and training running so I can last the whole game when the games start, three weeks from today (*scared*). Also, I have to put on a website advertising my proofreading business and work on attracting new strudents and organizing my teaching schedule for the next few months. Good luck, me. Life quest 1. Be a proficient powerlifter. 2. Be financially independent. Main quest >> Improve on good form for my big lifts.

Hey everyone! So I just started doing some weightlifting as part of my 6 week challenge. I consider myself at pretty decent health (Have done martial arts for several years, not a complete couch potato), but lately, after my workout, I'll start shaking all over. Not only right after the workout, but even to some extent for the next two or three days. I've had workouts were I was super sore before, or my muscles would spaz during or right after a workout, but this amount of shaking (and how it comes back on and off for the next couple of days) has me concerned. Am I missing nutrients or something, or is this just something that happens and you just have to suck it up? I thought I'd ask here, because everything except the weightlifting I've done before w/o any big amounts of shaking. Here's my workout, btw: 10 minute warmup (elliptical, crunches, jumping jacks, etc.) pushups 3x25 (trying to get 50 pushups w/o stopping for martial arts) assisted pull ups with 85lb 3x3 (trying to get up to 1 complete unassisted pull up) plank 2x60sec squats 65lb 3x8 deadlifts 45lb 3x8 10 minutes stretching This is a 2x a week thing, on wednesday and saturday, so I have lots of time between workouts (I also have martial arts class monday and tuesday). Normally I try for about 1 minute between sets (pull ups I do 2 minutes). Any help?

Okay, so I typed this up the day this challenge began and I did start, but I didn't post this for whatever reason. But here it is; my declaration of independence! I'm 21 and 140lbs. I've always been doing some kind of sport and therefore didn't really pay a whole lot of attention to what I was fueling myself with. The title reflects my finally taking a hold of that "freshman 15" so to speak... after joining the military I had my first long term food responsibility and I didn't have recreational sports to rely on for fitness. Thus... I put on an inch or two around the belly. I still felt strong but I finally realized that I must consciously make an effort in my diet and in my fitness to be capable of performing anything to the best of my ability. The following is my grading criteria for the next 6 weeks, but I hope to make this challenge a stepping stone for a more conscious lifestyle. My goal is to be fit for my homecoming to my family from Deployment and be comfortable with my body without feeling hungry constantly. Main Quest: Start Paleo, progress further into yoga postures and lose a few inches. Goals: 1. Go to the gym and workout at least 4x per week A = > 5x per week B = 4x per week C = 3x per week D = 2x per week F = < 1x per week 2. Complete a yoga session 3 times a week A = 3x B = 2x with addtl practice C = 2x D = once F = Not at all 3. Reduce intake of foods that fall outside of the Paleo diet to 3x week at most A = < 1x a week B = 2x a week C = 3x a week D = 5x a week F = > 5x a week Life Quest: Meditate for at least 15 minutes a day A = > 6x a week B = 5x a week C = 3x a week D = 2x a week F = < 1x a week Gym regimen and weekly grade out updated daily here: https://docs.google.com/spreadsheet/ccc?key=0AveGObWP-XrjdHVUeTF3RG5WYlRZWjNDeng4MFJFUVE&usp=sharing Motivation: so that I can say honestly and with confidence the following about myself... I feel strong I am spiritually centered I am not embarrassed about my body I am one in mind, spirit, body, and soul.

Hey guys. I started StrongLifts 5x5 a couple of days ago. You may have heard of it. You may have even tried it, but I would love to read your honest opinions about it. I know this program is based more on strength(which I need to build right now), but could you build muscle also? I don't mean really cut bodybuilder-like muscle or any thing like that, but dense muscle for a more bulky, type look? I don't care to have the most asthetic body on Earth, but I would like a body to represent the hard work I'll into the program. What are your experiences, thoughts, opinions, etc. with StrongLifts?

I feel like I have an ok weightlifting/bodybuilding routine dialed in. I actually dedicate a whole day to working on shoulder mobility (numerous dislocation problems and joint damage) and my calves. These are my two major weak points that I don't want to neglect. For the life of me I can't seem to do anything where I actually feel a "pump" in my calves or even slight soreness the next day. I want them to grow like the rest of my legs are growing but they just don't seem to respond. I know it's genetics but I'm determined to get them to grow even just a little! The fact that I'm not even close to sore the day after calf training tells me I'm doing something wrong. I'm planning on working my calves once a week. My gym has a hammer-strength calf press machine and all sorts of other free weights. What can I do to shock these little calves into action?! I've been doing 4x25 on the calf press machine for a total of 100 reps. This clearly is not enough. Can someone tell me their calf-killing routine? I'm ready for some pain here! 500 reps? 1,000?! -Donnie Law (big legs, tiny calves)

Hmmm, so I wasn't planning to do the challenge this time around due to the way my training is currently set up. It's hard for me to plan 6 weeks ahead when I operate on what's essentially a 4 week training cycle. But then I thought... It's time to MOBILISE! Rather than setting up a challenge that's aimed at pushing up my squat and Olympic lifts, which is difficult to predict due to the way I work with my coach, I thought I'd focus on a completely different area that will also contribute to my performance in the gym but that is completely within my control - mobility! My other half recently bought me Kelly Starrett's Becoming a Supple Leopard for my birthday, an excellent gift considering that I've been starting to suffer from stiffness and discomfort over the last 6 or 7 weeks - including a little sciatica. I've read through the book (it's amazing) and have already picked out a few things that I can improve on both to reduce this pain and discomfort and to improve my gym performance. Goal #1 - Mobilise Every Day As K-Star says, there are no off days in mobility programming. I currently train three days a week and do 20 minutes or so mobility work/warm-up before each session so the challenge is going to be to do mobility at home on off days. Each mobility session will concentrate on two positions (see Goal 2), one major and one minor. The major position will be worked in two areas for about 5 minutes each and the minor position in one area for 5 minutes. As an example, let's day that on Day 1 I want to work on mobility for the bottom position of the back squat and for the front squat rack position. The back squat bottom is the major position here, the front squat rack the minor. For the back squat I might do band distractions on my hip for 5 minutes (2.5 minutes each side) to work on the anterior chain and spend some time on my glutes with a lacrosse ball to mobilise the posterior high chain. For the front rack position, I might spend some time foam rolling my thoracic spine for 5 minutes using different combinations of rolling for a few minutes at a time. The nice thing about this approach is that though I am focusing on improving mobility in specific positions/lifts, this has a crossover effect on other lifts too - hitting the anterior chain is also important in improving the split jerk while thoracic mobility is crucial to improving positioning in the overhead squat at the bottom of the Snatch. Progress will be measured each week based on number of mobility sessions of at least 15 minutes completed. 5 sessions is the absolute minimum required for a pass. Goal #2 - Improve Key Weightlifting Positions At present there is weakness in/room for improvement in positions and range of motion for the following four lifts - I've noted the specific positions/elements that need to be improved. Back Squat - Excessive forward lean at heavy weights, toes excessively out, high elbows Clean (Front Squat) - Narrow grip Snatch (Overhead Squat) - Unstable shoulder, chest forward Split Jerk - Open foot leading to external rotation, knee fault The way I plan to approach this is to work each lift as a major once and as a minor once over the course of the 4 non-warm-up mobility sessions I hope to do each week. By doing this,each lift will be addressed twice a week (plus whatever I do in the gym) and in reality, will get more than this due to the same muscle groups being involved in multiple lifts. At the end of the six weeks, I'd like to see a noticeable improvement in form and positioning for each of these lifts, including less missing because my torso falls forward in the Snatch and much more stability in the Split Jerk Goal #3 - Fight Back Against Deskbound Misery So I work in an office and despite making a point of going for a walk at lunchtime every day, my posture is poor as a result of being hunched over a desk all day. I need to make more of an effort to combat this. It isn't always possible for me to get up and move around every 30 minutes or so due to being in meetings or on calls but as part of this challenge, I will endeavor to do at least one thing a day to offset some of the damage I am unknowingly doing to my body. Some sort of office-bound mobility activity 3 out of 5 working days per week is the minimum required for a pass. No life quests right now. We're preparing for a house move hopefully early next year so I have quite enough to be getting on with there

Main Quest I'm ready to start pushing limits: running more, running faster, lifting heavier weights, building a stronger, healthier self. This is longer term than just a few months. I want to lose weight and get stronger. It will probably take about a year for me to lose enough weight to weigh 150 pounds (or less,) which is the upper end of the suggested weight range for my height. I'll judge more by how I look and feel than by the number on the scale. This isn't just about getting SKINNY, though; I want to be able to do more, live longer, and look better. One of my big intermediate goals is to to run (jog, NOT walk) a Warrior Dash. I'm working up to that with weekly strength and cardio training and racing regularly. I've finished two 5k races so far, and hope to run another 3 or 4 races between now and the Warrior Dash on May 10, 2014. Motivation I don't want my fitness level and size to limit what I do anymore. Current Missions Fuel myself properly and earn CON+3 by Eating ONLY when I'm hungry (1 pt per day) Eating ONLY real food--minimally processed meats, veggies, fruits, nuts, and minimal dairy (1 pt per day) Drinking plenty of water (1 pt per day) Eating ONLY between 9 am and 8 pm (1 pt per day) Get stronger, faster, and more flexible and earn STR+2, STA+2 and DEX+1 by completing 4-6 workouts every week, alternating strength and cardio workouts, and stretching for at least 10 minutes after each workout. Improve my health, get stronger, faster, reduce stress, live longer and earn CON+3 by going to bed by 10 pm every night (1 pt per day, 1/2 pt for going to bed by 11 pm) Revised Goal: Improve my health, get stronger, faster, reduce stress, live longer and earn CON+3 by going to bed a little earlier every week or two (1 pt per day.) Starting point for week 3 is going to bed by 11:30 each night. Life Quest Calm and focus my mind, reduce stress, live longer and earn WIS+2 and CHA+2 by meditating for 15 minutes every day (1 pt per day, 1/2 pt for any meditation time)Grading A (100%) 34-42 days 25-30 workouts B (75%) 25-33 days 19-24 workouts C (50%) 16-24 days 13-18 workouts D (25%) 7-15 days 7-12 workouts F (0%) 0 - 6 days 0 - 6 workouts

Main Quest Attain 12% body fat once. Starting Stats: Weight: 81.4kg Body fat: 19% Goal 1: Feed the beast the good stuff....and know it [WIS 2, CON 1] I need to experiment with calories and macros to get to a level where I can continue to lift well but not put on too much fat. It's been creeping up recently. I'm terrible at tracking food and calories, I just don't do it and don't enjoy it but I need to suck it up and get on with it if I want to achieve my main quest. - Track all food. - Eat 80% Paleo - Aim for 2500 cals a day (169g Protein, 206g Carbs, 111g Fat) - Aim for minimum 1800 cal a week worth of exercise. (3 lifting sessions with accessories and 3 walks should easily achieve this) Goal 2: Prepare for Hawaii [CON 2, STR 2] I'm going to Hawaii in December (OMG!), I want to be able to feel strong and confident in the water. - Swim once a week - Surf once a fortnight Goal 3: The elephant in the room [CON 2, WIS 2] I drink more alcohol than I should and it makes me fat. I've tried to tame this in various ways almost every challenge so far, the only thing that has worked has not been drinking at all. Last challenge I went 6 weeks without alcohol, during the rest week I've had it most days. Time to try another approach. - No more than 5 units of alcohol in any one day. - At least two alcohol-free days a week. 100ml wine = 1 unit 1 bottle full strength beer = 1.5 units 1 bottle light beer = 1 unit Fitness Side quest: [DEX 4] Mobilize 4 times a week for 15 mins. - Create a mobilization routine to follow - Follow it 1RM PR's. Back Squat: 90kg Clean: 65kg Strict OHP: 50kg Strict Chinups: 10 Strict Pullups: 8

This will be a brief intro to my fourth challenge. Have been mostly successful in my first three challenges - since mid-April I've lost 68 lbs, made major improvements in a bodyweight workout regimen before transitioning to lifting weights, have worked through most of my newbie lifting progress (squatted 205 last week - hurrah!), and have progressed from jogging several minutes at a time to completing my first 5K distance yesterday (including a massive hill) without stopping. In fantasy warfare terms, I have slain many creeping monsters. However.... The last few weeks have been tougher - struggling with motivation, binge eating several times again which I hadn't done for months, and wrestling with serious fatigue. And I hit a major obstacle in the inter-challenge week - my mother died suddenly on Thursday morning. Her previously stable chronic medical condition caused some internal bleeding and poor clotting, which led to her being admitted to the hospital Wednesday around suppertime and passing away 16 hours later. And while our relationship was complex and not close, this adds to the emotional and physical challenges I need to overcome to be successful in this challenge. So this will be a battle - against thoughts, fatigue, grief, and other "hobgoblins" which seek to derail my health and drive me back to old habits. And I WILL FIGHT! And defeat the hobgoblins!!! My battle plan is as follows: 1. Keep a food log tracking eating and calories, which will be close to 100% paleo except for the occasional sandwich with wheat/light bread that I allow myself, and NO BINGING. Goal is 13K cals/wk, or about 1850/day. <13K A, <14K B, <15K C, <16K D, >16K F +2 Con, +1 Cha 2. Do a minimum of five workouts weekly, alternating between strength and running workouts, the latter usually intervals. I'm going to average this over the challenge to allow for life issues, so I'm shooting for 30 workouts total. 30+ A, 28-29 B, 26-27 C, 24-25 D, 23 or less F +2 Str +2 Sta 3. Stay caught up at work - no more than two undone reports at the end of each week. Since I'm starting way behind, I'm going to operationalize this as finishing each day closer to this goal than I was in the morning until I reach this point, and then staying this way. Will be scored by percentage of days I make progress until that point, then A for each week I hit the goal after that point. +2 Int 4. Stay current with Bible reading and meeting with my small group and other relationships. When I'm struggling, it's easy to withdraw and not those things which help me most. And these two factors are key. Will be scored somewhat subjectively - keep track of reading and being proactive relationally each week both inside and outside of immediate family. +2 Wis I know the above doesn't match the suggested format exactly - oh, well. I'll be back later to insert scoring, and list weights and measurements. [done 9/21] But I wanted to get on the board and serve notice that I am here, and I will keep fighting! Vive` le Rebellion! [edit 9/21] Challenge starting info - actually only weight was measured first day of challenge, measurements were from ending of prior challenge a week prior. But with weight the same, measurements should be same as well. Weight: 250 R thigh 27.5" L thigh 27.5" Waist 42" Hip 46.5" Navel 46" Chest 45" Neck 17" Body fat % 32.88% per the linearsoftware body fat calculator. At 250 lbs this means I have about 82 lbs of fat.