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Found 6 results

  1. Kwesadilo changes up his routine

    Recently, I've been trying to build habits of things I want to do, and I've gotten pretty good at getting to bed at time, programming multiple times a week, and doing yoga multiple times a week. I've been getting to the gym when I mean to lately, but I've been kind of stagnating. I still feel stiff sometimes, but I don't seem to be getting much better at the yoga positions I've been trying. Getting to bed on time and working on programming multiple times a week seem to be good ideas, and I'd like to keep doing those, but I think my lifting and mobility programs could use some work. Goals Lifting: I have stopped making regular progress in all of my lifts at this point. I still make progress intermittently, but it doesn't feel like programming, in that my progress is basically independent of my plans. If I'm being honest, I have not made much progress overall since I finished my linear progression, like 2 years ago, at which point I started a heavy-light-medium split. During that time, none of my lifts have increased more than 55 lbs., and I know I should be able to grow faster than that at this point. I don't think heavy-light-medium is working well for me, and I want to figure out what will work better. My goal for this challenge is to select/design a new program and start trying it. That seems kind of underwhelming, but I don't think that 4 weeks are a long enough time to evaluate whether a program is working well. That's probably what has dissuaded me from experimenting up until now. I'm good at following routines, but committing to a programming change for months when I don't know what the results will be feels very risky. Flexibility: I've been doing the Nerd Fitness Yoga videos for awhile, and for most of that time, I've been able to do the hard ones. I also stretch briefly after lifting on Mondays. Admittedly, I don't always do either of those things exactly the way I intend, but it's been awhile since my flexibility seemed to improve. I still can't sit comfortably on the ground for extended periods of time, and I occasionally feel too tight to get into position properly for squats and deadlifts. My goal for this challenge is to figure out whether I need to change up my flexibility routine. I will still keep doing the routines twice a week, but I want to do some research and figure out whether I could be making more efficient use of my time. A significant part of the routines is warmup or strength work, which I arguably don't need. If I could just stretch quickly after lifting and get the same benefits, that would be preferable to me. Sleep: Same goal as before. Get in bed by 11:30 pm on five nights each week. SICP: Work on SICP for at least 30 minutes at a time, at least twice a week. Not having specific days seemed to work as well as having specific days, so I'll give myself the flexibility to use different days.
  2. Raptron Falls Repeatedly

    Because falling down and getting back up is what RAPTRONNNN STUFF is all about. I do gymnastics, lift weights, bake pies, run around sometimes, and really, really, really like themes and costumes. 1. Sunday Funday *Work out every Sunday I have so much trouble getting to the gym on Sundays, but WE GOTTA, ok?! There are only like 6 weeks until my powerlifting competition on Dec. 2! 2. Don't Forget to Assassin *Vault 2x *Uneven bars 4x *Back handsprings on high beam at least 2x *Routine/choreo run-through at least 2x (<-- which means I have to have it ready to gooo!) Just because I am competing in powerlifting doesn't mean I should ignore the incoming gymnastics competition season, especially as there is a meet I could choose to compete in as early as Dec. 10! 3. Eat More Good *Aim for eating real meals at home (dinner with a vegetable, sitting down) 7x week *Eat out < 8x over challenge I'm a little soft around the edges right now from all the travel and wanton disregard of nutritional needs. I do want to actually compete in the weight class I signed up for, after all, and once that is over, leotards are pret-ty small. I am not doing a formal cut or anything, but there are some unnecessary indulgences I can stand to lose for a bit. I maintain within like a 10 lb range and am just at the higher end of that range right now. 4. New Beginnings *Apply for a job that I am genuinely excited about 2x per week It's time to turn over a new leaf! I love my workplace but there is no growth potential and I want to start being serious about seeing what is out there for me.
  3. Doctorake Battles JAWS!

    This time around I am settled in Florida and ready to commit to a challenge. I know I know, this sounds like a broken record the past few challenges. This time I am serious! A big issue is I have a GORUCK Challenge in a week from Friday on the 28th. I have been rucking but I have not been lifting much. I am going to break this challenge into some themes for catching JAWS and assign point values to the categories. Boat In order to catch JAWS I need to have a solid boat. For me this will be my daily home habits. Things like taking the trash out, doing dishes, etc. Some are daily some are weekly on specific days, I track them in habitica so nothing new. Each day I do all of my dailies I earn 5 points. If I do the unpack 15 minutes daily I get a bonus 2 points since I need to finish off unpacking. Strength and Endurance In order to battle JAWS and reel her in I need to build strength and Endurance. To earn points here I will workout daily, 3 rucks and 3 lifts per week with a rest day. Daily sit ups, push ups and stretching included. 10 points for all finished and 2 points bonus for stretching. Bait My Cats, I have a smaller house now and I really need to scoop the poop twice daily. Also they need some food and water and occasional brushing. Daily get them all done, 5 points. Keeping it Together Random tasks. 1 point each, try to do at least one daily. Things like fixing house stuff/boat stuff etc. Food/Drink Each day I don't drink alcohol is 2 points. Each day I eat correctly(2k calories < 100 grams of carbs and one day a week at 150 grams) is 1 point. That is it, each day is potentially worth 27 points + additional random tasks. 33 days counting today. That means I could max at at least 891 points. I am really hoping to just see what percentage I can get of possible points. Obviously the higher the better but I would think 80% would be passing.
  4. So a lot of stuff happened in the last year. Got a job, got laid off, got a new job. Got married. Got a dog. Bought a house. Gained 40 lbs? (whoa) My name is Angela and I'm here to get back to living a healthier lifestyle. Let's do ittttttt. Main Goal: Run a half marathon in June. What am I doing to get there? - I would like to lose some weight to make the distance easier to cover. - I would like to continue to lift weights to maintain strong bone health and to keep my metabolism kicking. - I want to start running again on a regular basis. - I want to do all these things without going 110% and immediately burning out and going back to doing nothing at all. Goal 1: Get up by 5:30AM on weekdays If I am up early, I am able to make a smoothie for breakfast, pack a lunch, deal with the dog, and get myself ready and out the door with minimal stress. If I'm not...ehh sometimes that stuff happens and sometimes it's a crazy rush to the door where I stop for a mocha on the way into work. So, up and at 'em! Goal 2: Lift 3x week I am on a program that calls for lifting 3x week. Ideally this would happen M/W/F but if it gets done, it's a win. Not going to set rep limits or everything since I'm generally pretty good at doing the scheduled stuff once my butt is in the gym. Goal 3: Meditate at least 10 minutes daily. This is something I've been working on a lot but need to get more consistent with. I think it makes a difference in my mental health and I'd like to make it more of a habit. Goal 4: Pack lunch for work 3x/week. This is something I struggle with because man, I love eating out at lunch. But my budget disagrees, and it's a way to get more healthy food into my diet. 3x/week is a win for now, we can move it up in future challenges. All right, let's do this thing!
  5. Jon Firestar: Challenge of the Living Dead On an inconspicuous day near the end of 2017 the dead started to rise from their graves. Nobody could explain why they had risen. Was it a disease, the effect of nuclear radiation or was hell simply too full? Whatever the answer to the question the human race wasn't prepared for their own dead to rise up. Within weeks civilization had collapsed with disparate bands of survivors eking out an existence in the wilds trying to keep away from the hordes of walking dead! Welcome to the Halloween challenge! I love zombie movies so that is going to be the theme for this one. With survival of the zombie apocalypse at stake there is a lot of work to be done! Rule #1. Cardio In order to keep abreast of the zombie masses one needs a good cardio engine! You need to keep running to keep ahead of the zombies. Outdistance the Zombies: The walking dead do not get tired. One must be able to keep ahead of them over large distances to keep the advantage! Simple milage goal of 150 miles in the next 5 weeks. This is worked out from the intended milage over the following few weeks. Who Thought Fast Zombies were a good idea!? It turns out that slow lumbering zombies are not the only threat! Someone also had to go ahead and develop fast zombies. Got to run fast to outrun a fast zombie! Two Quality Speed workouts per week! (Tuesday and Thursday) So my running plan hasn't really changed for a number of months. I'm starting to ramp up the milage again but that will be done very slowly from now until the new year. I'm going to be starting a dedicated marathon plan in January but until then I'll keep up with my current cycle because it is working quite nicely. Strong Enough To Battle the Horde! In order to survive sometimes one must battle the zombie horde. If you are strong and well conditioned that fight will go a lot better for you! I'm back into the gym after nursing a shoulder injury though my Spartan Race. The shoulder feels good and so I'm now I'm going to be rolling back into the Juggernaut Strength Program: Juggernaut 2 days per week (Monday and Wednesday) With my goal of running more, bigger and better OCR races I also want to focus on movements and exercises that will aid me directly in that goal. OCR conditioning workout once per week (Friday) Short OCR focused Tabata workouts during my other strength days. Supplies! Getting food during the zombie apocalypse is a challenging and dangerous endeavour! In order to maintain the strength and cardio strength one needs to scour the land for the best and most nutritious food available! Eat 2600-2700 calories per day. Record everything on MFP, record and post for accountability I'm trying to knuckle down and get on top of my eating. This one is really self explanatory but very important. The most important part is that I want to make sure I record and state all the things to try and maintain accountability! Handle the Fallout! There are two races in this challenge. At the end of Week 0 is the Maverick Trail Race. This is a local 15K Trail race and should be lots of fun The Second at the end of Week 3 and is Nuclear Fallout, a 7K OCR. That also should be a lot of fun to tackle. I'm looking forward to both but I've got no intention of going hard on either. I'm looking to have fun and enjoy the company of a few of the most awesome Rangers in the UK.
  6. Hello and welcome to my battle log, est. 2016! I've been doing challenges for over a year straight and I decided to experiment with an alternative style that gets away from the feeling of being perpetually "on" and one step away from the pointy end of the spear that is the 4WC format while not losing the structure that said 4WC format provides. Kinda strike a balance, like? This will be an ongoing experiment, with some room to adjust. This will be accomplished by a month-to-month formal re-evaluation of goals, without grading per say, and the freedom to change things up at any point with no regrets. All in one place! No need to wonder when my new thread will be up, just stay tuned for the next day's post! Below I will update links to each month's first post so you can see change over time. To round off 2016's activity, I'm posting links to prior challenge activity for the sake of completeness. ...And we're off! Index 2016 Challenges: January, February, March, April 2016: May, June, July, August, Intra-Month Madness, September, October, November, December 2017: January, February, March, April, May, Intra-Month Madness v.2, June, July, August, September, October, November Lessons Compendium *~* 5/6/2016 *~* Magnesium deficient is something you don't want to be--supplement You might also be deficient in other vitamins and minerals--supplement with a multivitamin Magnesium is a diuretic Squat foot position should be maintained at hip width, no farther: a wide stance is Trouble for your inner legs *~* 5/21/2016 *~* Ukemi must be executed with one's head tucked There is in fact such thing as too much ukemi, especially when biased to one side of the body TM Fact: If you get to a place on Intensity Day where you struggle to PR, add volume to volume day *~* 8/1/2016 *~* Daily neck stretches keep even small tension headaches away Too much of the wrong kind of foot rolling can lead to TIGHTER feet *~* 8/27/2016 *~* Stress is real and it will harm training momentum. Knee sleeves are good tools in the gym for preventing quad tension. *~* 11/7/2016 *~* 1/wk DL Intensity Day is too intense. 2/month is good. *~* 1/29/2017 *~* When stressed, a massive deload is not necessary. Just hold fast to the same weights and...wait it out. Too much magnesium = diarrhea *~* 7/10/2017 *~* A reminder: sleeping on one's back reduces the risk of headaches and muscle knots.