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Showing results for tags '5/3/1'.
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It occured to me that I haven't been paying much attention to my 2017 Roadmap. With only 2 challenges left in this year, its time to take stock of the rest of my goals for the year and make as much progress as possible. I haven't necessarily been neglecting the Roadmap as most of my goals have been aligned with the goals I set out for the year but some goals are further along than others. The purpose of this challenge is to get out that map and follow it to my selected destination. I've taken stock here and come up with a list of goals that still need work. The two goals that still require the most work are sleep and achieving Onederland status (weight below 200). Sleep Not only am I addicted to my snooze button but I perpetually get too little sleep. I made the goal to work on my sleep habits so that I could wake up on a weekday, at least once, without the use of an alarm clock. What was I thinking? I've only got 2 challenges left to achieve this. I'm going to spend this challenge working on getting enough sleep and then next challenge I can work on timing. Goal: Get at least 7-1/2 hours of sleep every single night. This entails going to sleep by 11:30 on weeknights. I'll also keep track of how many times I hit the snooze button. Currently, the max is 8 times! Bonus points for reducing. However, this could work against the other goal if I wake up sooner than normal. To do these effectively, I'll aim for a 11:15 bed time and try to start the alarm later in the morning. Onederland I have no intentions of losing enough to get to Onederland in the next two challenges but I need to keep my focus on this. More importantly, I need to focus on doing things that bring me joy and keep me fit and losing fat as a means to enjoy those other activities. This has two components: training focused on activites I enjoy or preparing me to be able to do whatever I want, and eating to fuel those activities and to learn to eat smart in a sustainable way so that my weight doesn't keep me from doing any of those activities. I am still pursuing a way to incorporate the benefits of Whole30 in a sustainable way. I go back and forth between the desire to not have to track food by eating compliantly and being able to accommodate variances in a smart way. Goal 1: Continue eating Paleo Plus (Paleo plus moderate dairy and limited whole grains). Rather than counting variances, if I want to accommodate non-compliant foods, I just need to track calories for that day and make it work byn staying under 1600 calories. This has the benefits of eating mostly compliant food and not needing to track everything but also being able to work in other foods while being aware of calorie intake. Eating non compliant foods over the calorie limit count as a variance. Since this goal is more lenient than before, I'll only allow 1 variance per week. I've been thinking a lot about the right training to prep for the HammerRace next year and there is no reason to wait until next year to start. So I've really stepped up my training. I will continue lifting according to my 5/3/1 program twice a week. I need to be better about accessory work and getting the most from my gym days. Each lift day will have 3 accessory movements, 2 push/pull, and 1 ab. I am woefully weak in the cardio area so I need to stick to cardio 3 times a week. This will mostly be at home so walking still counts, as will running, rucking, dancing, etc... I am being deliberately open about this as long as I get the 3 cardio workouts in each week. In addition to this, I'll be doing a kettlebell swing 30 day challenge. This is a daily challenge that rotates 4 kettlebell workouts, hopefully improving time. The 4 workouts revolve around goblet squats and KB swings. But wait, there's more. On one of those cardio days, I'll also throw in a bodyweight workout. I wanted to lift three days a week but I don't really want to drive to the gym 3 days a week so this is the compromise. This workout will include donkey kicks, clamshells, squats, sideleg raises, and this darebee workout Goal 2: Stick to the workout schedule. This may seem like there is a lot going on but I have already edited for RangerBrain. I did schedule 2 rests day each week. Also, the schedule worked out well to stick to the 30 days of the KB challenge. So my challenge will start on Wednesday during 0 week and end on the final Thursday of the challenge. Tidbits I still want to keep track of decluttering/house projects as well as being more present and spending time with family. I'll continue to report on it in my updates though there aren't any goals attached to it.
Hey all So after a fair amount of lurking the forum I've decided to try and keep up a log. So, I'm 31. Weigh 106kg and am looking to drop fat while maintaining (building if I'm extremely lucky) muscle. I have no idea of bodyfat % but I'll see how I go with posting and may throw up some progress shots. I'm sure someone will have a much better idea than I do. The backstory is I haven't lifted for 5-6 years, but when I did I was damn strong. Unless anyone is curious I don't think the numbers are that important, and besides that, they just make me sad to look at now. Current Program: 5/3/1 BBB Current Lifts (Haven't truly tested my 1RM): Squat: 95kg 130kg 135kg Deadlift: 110kg 140kg 150kg Bench: 75kg 95kg OH Press: 55kg 62.5kg 65kg Diet (As of 18/9/17) Ketogenic 2000-2200cals < 50g Carbs a day Goals: Drop 10kg by end of the year (ish. This can happen much sooner, or on the date. First goal is to weigh less than 100kg Feel free to drop a line and let me know what I'm doing wrong, or suggestions and such. I'm going to try and get in all my workouts and the odd random thought, rant about whatever I'm watching on TV, meme. We'll see how things go.