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Hey there all fellow rebels around the globe Panczo here with new and shining 4th challlenge. Let's all have a good one, shall we? My last challenge was tittled Finding Balance which is quite funny since my life was far off the balance for these 6 weeks. I overplanned (as usual) and I felt wrecked down at the end (as usual). So instead of doing completely new challenge, I want to build upon good ideas and mistakes from the past. The plan is AGAIN to really find Balance and Peace BUT not by just laying around... So I cut out most of last challenge, which left me with only the most important stuff and I REEEEEEEEEEEEAAAAAAAAAAAAAALLLY want to add meditation which is in line with my continuation of writing my bucket list, life goals etc. Additonally I will have most of the weekends occupied cause I'm DJ'ing at weedings in June. This leaves me tired to around tuesday so I decided to be ok with only 1 gym session per week for now. So here we go: #1. Fitness - BW Strength Training x1/week. str = 4 With injured elbow I am left with BW Squats (10 pistols being my ultimate goal), core exercises (legs raises progression/ hollow body holds) and lower back (supermans etc.) If anyone has ANY sugesstions about training my upper body without using my left elbow - I would be highly thankfull!!! I will also do my morning routine - walks, joints circulations, stretchings, elbow rehabs - which takes me about 30mins but that won't be count here and so if I'm tired I can sleep longer and not worry about breaking my NF challenge stats #2. Diet - prepare meat and salads in bulks at the weekends. con = 3 it will be tricky with my weekends occupied but it's a matter of good organization. It saves lots of time during the week plus it's more healthy so I really want to continue that I would like to bulk one day, but don't know how to handle it since I don't train upper body. In the meantime I don't need to count my calories cause I dont mind maintaing, lossing or gaining weight. So I'm focusing more on eating more healthy stuff but without sucrifices (beer, wine, chocolate, pies - there are all here and there in moderation): I also try to continue to drink extra 0,75l of water at work, eat fruits everyday and eat my mix of seeds, nuts and dry fruits instead of chips, salt rods, etc. every time there is a occassion. - but they won't be tracked this time, so I can slip here and there and it won't break my stats - see how not overplanning I am this time ? #3. MEDITATION !!! 6x/week WIS - 1, HAP - 2 Yuuuuuuuuuuupi !! This one - oh may - I wanted to add meditation since my 1st challenge but never had time for it. This time I believe I do. But relax, I will go super-easy with it. I want to do it slowly and perhaps it will stick with me for good! Plan is to start with at least 5min of meditation in the morning (during my morning routine) and from week 4 add another "at least 5min" session in the afternoon ... After each week I will bump up the minimum time by 1min ! #4. Life mini-goals. WIS 2,5; CHA 2,5; I do like this kind of format for life goal - since fitness-related stuff are only part of my life, though very important, I like to have more than 1 goal for all others areas of my life. And here is where mini-goals comes in handy: a) continue to work on my personal constitution, life pronciples, roles and bucket list - which means more digging inside 2h/week WIS = 2,5 create my blog - have a domain, installed theme AND first post- this is my reward from previous challenge now it's time to keep the promise CHA 0,5 c) at the end of the challenge post before and after pics of me - i don't expect changes, it's more about fighting my self-consciousness. = CHA 2 that's it. Simplicity rules. I throwed out many things from previous challenge, some of them I will still try to accomplish, but they are not my priority at the moment. These things above are! What do you guys think? Am I cured from overplanning for now? some start stats: bw squats: level 5= atg squats 1s x 5r leg raises: level 1=knee tucks 1s x 20r weight: 76kg - 167lbs height: 188cm - 74" BMI: 21,5 BF: 16,54% - using simple body fat calliper waist: 76cm thigh: 54cm S.L.U.T.................

Whaaazzaaaaaa !! ... yyy never mind. My goal for this challenge is simple and straightforward: put on some muscle.BUT WHY PANCZO?!?! WHYYYY?!?! A: I always was skinny weak and so I always wanna to be opposite: muscular and strong. Of course I dont forget about eating clean and doing some easy cardio for health, but they are not my main concern at this moment. I tried to narrow my goals as much as I can so I only choose those most important. I also like my goals to be something I can control instead of just wishing for if I do good. So rather than have :'put on 10lbs of muscle' I would do: 'eat x kcal per day + train hard'. So my goals are as follows: (15 points together) GOAL 1. TRAINING BIG - 5 points Perform at least 1 rep/1s more than last time for each bodyweight exercise for every session = 0/51.This includes: push up, pull up/chin up, planks. They don't include: squats - I am working at my technique for now. That means that sometimes I will have to make short brakes between reps to make it happen. Points: Strength: 3, Stamina: 2 . I will count minipoints for every time I add rep - max 51 minipoints. (17 sessions) GOAL 2. EATING BIG (my blind spot) - 5 points Eat an average of at least 3100kcal and 150g of protein per day = 0/42 => From week 2 it's 3200kcal. (edited)If my weight want come up in 2 weeks, I will change that for 3300kcal + 160 protein My TDEE is 2850kcal and my weight is 166lbs so it is 0,9g of protein/ body mass Points: Constitution: 3 Wisdom: 1 Stamina:1. 42 minipoints =100% - one for each day.GOAL 3. GET BIG TIME DATA - 2 points Take picture of myself once per week = 0/7. Wisdom: 0.5Beat my best maxes = 0/1: Push Up=8, Pull Up=7, Plank=60s. Charisma: 0.5Education: read "Overcoming Gravity" = 0/544. Wisdom: 1Points: Wisdom:1.5, Charisma:0.5 GOAL 4. LEVEL UP MY LIFE A BIG/T - 3 points Finish writing my novel = 0/24When to write: Each tuesday, thursday, saturday, sunday. It is fantasy adventure with main characters being: two dwarfs (one rather dumb, second always drunk), gay elf with dark secret and nymphomaniac she-orc with burns allover her body and awesome fight skills. And they go on the road to ancient Oracle ask for help. Style is something like Terry Pratchett but of course not so good. (So humble ). I already have all story written, I just need to write that in detail now. I think 6 weeks should be enough to do this or at least get A LOT forward. And when it is done I will send it to few publishers, and if they dont want it, I will convert it to pdf and send into space aka internet for free - and hope someone will download it at least once Points: Charisma: 3My starting point: Weight: 75,5kg = 166lbsBiceps: 31,8cm = 12,5inBody Fat% = 14,53%FOR THE SHIRE!!! Any suggestions are most welcome

Welcome everybody - big or small, old or young, boy or lass, elf or orc, etc Finally! Rises from the ashes, new Ent is born from the earth. Another addition to this fine Rebellion. I want to talk about so many things about me, but who will read all that? After all I am just another Rebel, not different than any others newbies. So instead of writing whole essay here, I will let myself answer 10 MOST IMPORTANT questions about me and so you will have general idea of what kind of ENT I am. 1. Panczo you are so awesome, are you single? Nope, sorry… … hello? Next question? 2. I see you can’t see the sarcasm. Ok then. Tell us who you are? I am 28 male; living in small town in Poland; in relationship with gorgeous lass [she might read that one day so ] 2. What is Start Point for Panczo? I.Skinny and Tall – that what I am. - Height: 6,17 feet = 188cm - Weight: 165,35lbs = 75kg - Body Fat %: 14,50% (it was like 17% 180 days ago) - BMI: 21,2 - Biceps: 12,44 inches = 31,6cm II. Strength: - Pushups – x8 - Pull-Ups – x7 - Plank – 60s - Bench Press: 54kg 3. Star Wars or Lord of the Rings? Always LOTR. But also big fan of Harry Potter. My girlfriend always says that I am like Ronald – silly and goofy. And then I say like: WTH gal?!? Check out those biceps! And then she says like: 'Pleeeeaaaase' and walks away ... So I guess I am kinda like Ron afterall 4. What kind of creature will Panczo be around here? Race: Ent Wanna-Be Half-Dwarf Half-Teenage Mutant Ninja Turtle Profession: Warrior. (one day maybe monk, assasin or druid) 5. So you are an Ent and wanna be what? I got 4 favorite movies: Fellowship of the Ring, Matrix, K-Pax, Titans. Although first movie that make me a movie-lover was Twister. Sorry, just wanna say that. About your question: Yes, I wanna be half-dwarf half-tmnt. I guess I like dwarfs the most of all fantasy races. Unfortunately I can’t be dwarf myself (I am to tall) – but half-dwarf is doable: growing my beard at the moment TMNT is about they skills and look. They healthy, they chill yet responsible when they have to, they muscular and strong, their aerobic and fight skills are freakin awesome, they have good lines, they have their own master and they can eat as much pizza as they want – what else do you want? 6. Good luck with that. Any special skills Panczo? I can solve Rubic’s Cube in under 5 min if that counts? No? I am also writing a fantasy novel – actually Panczo is a name of a dwarf from that novel Not interested? I can fly baby fly!!! Aha now you’re listening heh? Sorry, just kidding. 7. No comment. So what are Panczo’s ultimate goals in fitness? That is a hard question cause they are evolving all the time. But at this moment they looks like this: - Push: First Hand Stand for 30s then Hand Stand Push Up - Pull: 15 pull ups - Legs: Squat 100kgs - Bicep: 14,17 inches = 36cm - Static strength: Human Flag - Aerobics: Back handspring - Out of my comfort zone: Bungee Jumping -> Ski Diving -> Jumping of the high cliff to the water ... Nope, that will never happen ... unless 8. How you train Panczo? Last 4 months I did barbell lifting (SS style). I loved it, but my form (especially squat and DL) was not so great so I decided to GET BACK TO BASICS: I will be doing Body Weight Training now. I also walk 1 mile everyday in the morning and sometimes swim on weekends. I had to left soccer behind and do some clean cooking during that time… Oh you meant how hard I train? Well, I like to train as hard as stone girl! 9. Yeah right! Anyways Panczo, what kind of superpower would you like to have, while you can’t have none? That is easy one: ability to stop the time! Like the girl from “Out of this world†ya know? I could do lots of stuff then and always have time get it? Always have time ha ha ha ... Ok, it dosen't make sense to me either 10. Ok, it becomes creepy so we’ll be ending. Last question Panczo. Very important, are you ready? Here we go… Wait, why the hell do you keep your hand in your pants you sick ****!?!? Uhhmm … You see… uhmm… I was just… It was a rhetorical question moron!!! Oh ok. See you around then right? Right? … Hey! Where did she go? …. That is it folks. Of course if you have any questions for Panczo (they don’t have to be nonsense) go ahead, I will be more then glad to connect with all you guys. Ps. Please don’t be offended by any of these. My sense of humor might be a bid weird but I promise I meant no harm or disrespect. Ps. 2. Forgive me all gramma and spelling mistakes – English isn’t my native language for the Shire!!!