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Last Time: F A I L. Not sure what happened. Time got all scrambled again. Brain is a bag of fish. Started taking supplement, it hasn't helped so far but it might still do something. Options will be re-evaluated once the supplement runs out, according to the results. In the meantime, time to get up and try again. again. This Time: Unfortunately for everyone who knows me, I finally saw Captain America: Civil War. Have not yet stopped screaming about Bucky. My brother is probably going to punch me through a wall if he hears me say 'Bucky', 'Avengers', 'Civil War' or 'Sebastian Stan' one more time. Bucky Barnes, man. Most personally relatable character since Merlin. Also utterly heartbreaking and everything about him makes me want to cry. Also gorgeous. Currently at the forefront of my ever-shifting lineup of most favorite/pondered/analyzed characters. Largely due to being the most recent to grab my attention. (Note: if anyone wants to shriek and flail or even actually calmly talk about anything related to Bucky or Civil War or anything of that sort (hell we can even talk about Jefferson) please. I'm here fo dat.) Logical Course of Action: We bout ta do a Bucky Challenge. The Set-Up ____________ It's become apparent this week that I'm on unsteady ground and will have to shrink my theme to suit. Gonna run this Challenge in two sections; Maintenance and Missions. (ERROR: currently in a quagmire again, not sure how this is going to go, will edit this for better stuff once I no longer feel like crying hysterically for no reason)

OK, time to speed it up. I'm training for a half marathon in November and I have no doubt I'll get the distance in, but I want to tick my speed up a little. From a bit of research it seems the two things that will kick up my speed a notch are sprint training (which trains short twitch muscle fibers giving me anaerobic speed over short distances) and fartlek (teehee) training which raises VO2 Max (the oxygen efficiency in your muscles for distance). To sum up research in a few sentences and grossly simplifying things: Sprinting will improve my over all pace slightly, my "gear switch" to a fartlek, and the final sprint at the end of the race. Farklet training will increase my VO2 max allowing me to run faster overall AND get me used to speeding up the pace for a while then recovering at a slower pace. This results in an overall faster average pace. So I'm going to do a little of both for the four week challenge. Sprints: I'm going to train sprints on Mondays during my short run (7-8km). I'll be doing a ~2k warmup run and then hitting the track at a nearby school. For whatever reason they have 110 meters marked off clearly so I'll do that. 3 sprints at about 70% of effort and jogging around to the line again, then 2 sprints at maximum effort and walking to recover. Then I'll have about 3k left to run as a cool down. Fartlek: I'm going to train fartleks on Wednesday with my medium runs (9-11km) and include a 1 minute fartlek every 3 km. On top of this I need to keep to up my lifting (I got injured doing marathon training as soon as I dropped the weights - I'm convinced that's no coincidence) and get my distance increased to 22 km (over 13.1 miles). I've got spreadsheets because I'm me here. I'm not using the lift schedule on there. I haven't set up my October schedule yet (which will be easier), but here is September.

July/August Challenge A Civil War has turned everything upside down. It is a time full of upheavals and changes. The heroes of our world have left their old paths to remain the protectors we need.... I too have left my old path and am seeking a new one. But I'm still in the grey jungle in between them. I need to complete the transition this challenge.The time-table is somewhat clearer now, but can still change to a certain degree. I most likely won't move before the end of August and maybe even a month later. Depending on how the appartment and job hunting goes. My fitness goals are ongoing as well. And actually relate to my life change. If I get into my first choice programme in the first round I need to get a medical examination (saying I am able to do exercise) before the end of July to make the enrollment deadline. While I am confident in my body to pass such an examination (including such tests as blood pressure, heart rate, EKG, pulmonary function) I'd like to be in the best possible condition for it. Goal 1 - Strength Ketllebell + Bodyweight workouts for 4 times a week Goal 2 - Endurance Kettlebell swings, snatches or bodyweight based endurance work for 5-6 times a week Goal 3 - Nutrition Meals are for eating, in between time is not. Just keep it simple again. Goal 4 - Life Change Appartment and Job search

So, I thought I could escape the Hype of Civil War. I couldn't. As I was thinking about this challenge and my goals only one character came to mind: Captain America. Well, actually, I kinda also thought of Bucky, but I thought that his style would not suit my current quests. Maybe next time. So, small changes that need to be made, hopefully to keep and improve my health/life: Quest 1: EAT = +2 CON, +1 STR I am a bit skinny and underweight (I am in the bottom limit of both the recommended fat levels, and BMI, So I am on the verge of being "Unhealthy"). I figured it's time I did something about it. For now I'll try to eat more (Repeat a plate at lunch and dinner). At the same time I reckon that I know myself enough to know that I'll be checking what I am eating, because I'll be conscious of the fact that I am eating more. Bonus: Don't forget the Snacks for the middle of the day! +1 CON, +1 STR Quest 2: SLEEP = + 1 CON, +1 STA, +1 STR Yes, I sleep a lot less than I should. As a consequence I am currently feeling very tired, almost like I have no energy for nothing, not to study, not to play, not to do anything. So this has to change. I vow to sleep always between 7 to 8 hours. Bonus: Stop doing coffee! +1 CON Quest 3: FOCUS! +2 WIS, +1 CHA I stopped meditating, so this time, since I am feeling always drifting and not being able to focus on what I am doing, I'll need to return to this. This time, however, I am doing only a 10 minute meditation on whatever problem I am currently facing. For 10 minutes I'll sit in silence and quiet my mind and my body so that I can freely explore my problems. Bonus: Phone on Airplane mode during class! +1 WIS Quest 4: Parkour = +1 STR, +2 STA This is one is the one I will drag until completion. I need to train at least once a week, although I am going to make a conscious effort to go train more that that. I'll organize my week and my schedule in a way to make sure I'll go train parkour. I need to keep up with the Cap, of course. This time I am looking for 80% completion. If I don't do it 80% of the time 'till the end of the challenge, I'm calling it a fail. I am also still doing the Air Alert Program, so I'll stick to it as well. I am also going to reduce the amount of reports I give. So I'm thinking either every other day, or just once a week. Let's start on the 8th, full force until the end. Like Steve said: "it's either HELL YEAH or NO"... so I guess... HELL YEAH!

Hey nerds - I'm going to try to post here daily. I'm in the process of slimming down while I get healthy. A little about me: I am an IT guy at work. I lift 3 days a week (more when I can) and should go back to running. Last summer I had a gout inflammation and went to the doctor about it. I got on the scale and to my surprise, I weight 347 lbs! I knew I'd gotten bigger but I had no idea how big I'd gotten. I spent a few months trying to cut back on eating out (for both health and money reasons). Then I decided to get serious starting December 1st. I began studying nutrition and changing how I ate. I also started working out regularly, although I was primarily using machines because I was intimidated by free weights. The first week I had DOMS (Delayed Onset Muscle Syndrome) which made me wary of going back to the gym. I managed to keep my motivation up thanks to Arnold and the other guys in the movie 'Pumping Iron'. Fast forward 11 months: I am now 242 lbs. I have lost 105 lbs! I want to get down to about 185 to 190 lbs and then put on 10 lbs of muscle. I have gone from XXXL shirts to L shirts, and size 48 waist jeans down to halfway between 36 and 38. I'm the smallest I have ever been in my adult life and easily the most in shape I've been in my whole life. I still have about 50 lbs to lose, but I'm not sweating it. I've reached a point where I'm more interested in the journey than the results, so I'll get there. Questions? Wanna talk? Feel free!

Phoenix Riviera | The First Avenger Whatever happens tomorrow you must promise me one thing. That you will stay who you are. Not a perfect soldier, but a good man. This will be my first mission as a Ranger. I know it will take a lot of courage, heart & determination but I wouldn't have it any other way. Goal One | Super-Soldier Serum I need to monitor my dietary intake more closely. This is a big part of the transformation. I can't mess this up or it won't work. For this goal, I will use MyFitnessPal everyday to make sure I eat less than 70g of sugar. Less than 70 g = A 70 g - 80 g= B 80g - 90 g = C Over 90 = F +3 Wisdom for eating smarter +2 Charisma for looking goooood when I'm done Goal Two | Train For War Anything can be thrown at you in a war. I need to have speed, agility and strength. I will complete strength training 3x a week plus cardio 1x a week. Strength x3 + Cardio x1 = A Strength x2 + Cardio x1 = B Strength x1 + Cardio x1 = C Less than Strength x1 + Cardio x1 = F +3 Strength +1 Stamina +1 Dexterity Goal Three | Shield To protect oneself, one must acquire a shield... can also be useful when a boost is needed. I will take Vitamin B Complex, Calcium & Magnesium everyday. This will assist with energy levels, bone strength and muscle relaxation. Vitamins taken everyday = A Vitamins 5 or more days = B Vitamins 3 or more days = C Vitamins less than 3 days = F +3 Constitution +1 Stamina +1 Wisdom Me at the end of this mission: Not finishing this challenge was frustrating... It goes to show how important keeping your immunity up is... I have been sick on and off for like a month now! SO NOT GOOD! Based on that, and not to be too harsh on myself I have still awarded points as follows: Goal One | Super-Soldier Serum Less than 70 g = A 70 g - 80 g= B 80g - 90 g = C Over 90 = F +2 Wisdom +1 Charisma Goal Two | Train For War Strength x3 + Cardio x1 = A Strength x2 + Cardio x1 = B Strength x1 + Cardio x1 = C Less than Strength x1 + Cardio x1 = F +1 Strength +1 Stamina Goal Three | Shield Vitamins taken everyday = A Vitamins 5 or more days = B Vitamins 3 or more days = C Vitamins less than 3 days = F +2 Constitution

Hey everyone. It’s been exactly one year since my first challenge J. Back then I was just trying to do 10 push-ups in a row. Now I can do that with no problem. And I used to have designated cheat-days and now I am basically full on Paleo/Primal with allowances for the occasional indulgence. Oh and I also used to be 30lbs heavier, which is crazy. That is like having a backpack full of books strapped on me at all times. Insanity. I really hold this site/forum near and dear to me. I know I only communicate with all of you over the interwebs and not IRL but I still consider you all my friends and you all motivate me tremendously in my day to day life. Without the community some days I just would not have the will to push through and do my fitness related tasks. So I want to return the favor. After a year of fitness now my body/mind is at a point where it needs to work out every day. I am not a sedentary person and my muscles crave movement, so the status quo just isn’t cutting it anymore. I usually just do some activities that strike my fancy and don’t really progress into more difficult exercises. Well this challenge I want to button up and start to keep track of my strength progress and really make strides to do more “fun” and badass movements. Consistency is key. I want to be a role-model for those that might feel a little stagnate in their routines with constant work and effort we can achieve anything. I truly believe that. So my “spirit hero” for this challenge will be Captain America. I hope to be kick ass this challenge and motivate all the rebels as they motivate me. MAIN GOAL: That elusive pull-up. I know it will be a stretch to achieve it this challenge, but damnit if I’m not stubborn and determined. I held my bodyweight in the chin-up position last challenge and I made some small movement in the pull-up position, so let’s just aim for the stars and see where we land. When I do finally get this pull-up I will probably burst into a thousand stars. FITNESS: Follow the schedule and maintain consistency. (+3 STR, +2 DEX) https://docs.google.com/spreadsheets/d/1vKgApXwmoyaEh1ngfZ2RA-v3jzsaaK433Dux84SYAkE/edit?usp=sharing So basically what I did was create a super awesome spreadsheet of destiny. I’m trying to do BWW 3x per week while following the Zombie5k program. 6 days a week for fitness, 1 day for rest. This of course will need to be adjusted from week to week due to events and happenings in my life (going to Portland at the end of the month) so I’ll make a spreadsheet every Sunday and plan to follow it out for the following week. I created BWW idea from Steve’s article on How to Build Your Own Workout. This way I focus on every muscle group and also throw in some variety from workout to workout. And FINALLY I will be incorporating a dynamic warm-up (with lots of punching) and I’ll also be adding stretching after every workout. I’m going to try 5 minutes of handstand practice daily, because it’s only 5 minutes and this is a skill that needs more consistent practice. I’ve also been really curious about other forms of movements like hand balancing, rope climbing, gymnastics rings, etc. but this all fits on the “extras” side of things. GRADING A – missing 0 – 5 tasks B – missing 5 – 10 tasks C – missing 10 or more tasks SIDE QUEST: Run a 5k. (+3 STA) I should be able to do this within a few short weeks if all goes according to plan with the Zombie 5K trainer. If I accomplish this goal early I’ll come back and add a new goal to run a mile in a certain amount of time… or sprints… or something to the effect. GRADING Pass/Fail DIET: Limit carbs to 50 – 100g per day. Log food on MFP. (+2 CON) I loathe logging food, but it shows results when I do. So I’m going back to tracking carb intake and making sure I lie in the 50 – 100g range for weightloss (according to Mark Sisson). GRADING (not including Portland trip) A – miss up to 1 day of logging food. 1-3 days of going over the carb limit. B - miss 1 - 3 days of logging food. 4 -8 days over carb limit. C - miss 3 - 5 days of logging food. 8 or more days over carb limit. LIFE: Cleanliness is next to Godliness. (+2 WIS) HEY! Easy Cap. I struggle with adulting, as does my partner. We would rather play hours of video games than spend time doing stuff around the house, but when we actually do it and the house is nice and clean we are happier people. Soooo, I want to dedicate 15 minutes to cleaning per day. A little goes a long way. GRADING (not including time away, obviously) A - 15 minutes of cleaning each day of the challenge. B - Missing 1 - 3 days of cleaning during challenge. C - Missing 3 - 7 days of cleaning during the challenge F - Totally neglect cleaning and becoming a frat house. SIDE QUEST: Scheduling (+1 WIS, +1 CON) I like having things plotted out. I’m a busy person and sometimes I just don’t know where my time is going, so I want to be better at planning out my day and writing down what I’m actually doing all day. It’s one thing to plan the day and not do everything on you to-do. It’s another thing to actually write down “scrolled through Tumblr for 5 hours.” Daily. GRADING A - Scheduling each day of the challenge. B - Missing 1 - 3 days of scheduling. C - Missing 3 - 7 days of scheduling. F - Totally neglect scheduling and spontaneously combusting.

Saw the premier last night. Did not expect that ending, that's for sure!