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Rab397: Training together
ExpectJade posted a topic in RangersThis challenge will be a continuation of my challenge last week with a few new additions Part 1 Strenght training I have to go to the gym 2 times a week to focus on general body strentgh Part 2 Monday, wednesday and friday are mandatory running days Part 3 Nutrition will be reporting my total KCAL count here everyday Part 4 Training a new superhero. My girlfriend decided to join me in a viking run next year. This means training together and the emergence of a new super hero in our home.
rab397 Return from Ivy Town
ExpectJade posted a topic in Rebel Introductions and the Respawn PointI have ghosted on the forum for a big ammount of time. This happened due to the illness and passing of my father in law. Combine this with a part-time job and school stress. I had to take a step back and the forums got cut out of my daily routine. Just like Oliver Queen when he moved to Ivy Town with Felicity this did me good. I kept working out a little, had time for the family and got recharged. Now i am back at the rebellion to support all of you on the forums. I will be chilling with the Doodlies if they still want me, for now i will join the rangers to continue my training and will make daily updates again.
rab397 Rab397 channels the Arrow
ExpectJade posted a topic in RangersSince a short while i have been rewatching Arrow on Netflix and refound one of the most inspirational Rangers out there. Oliver Queen AKA the Arrow. This guy trained himself to be one of the most brutal survival machines out there. In order to get myself on the same path i will have 3 main goals. Goal 1: Nutrition. The base for any endeavor in either gaining or losing can be found in nutrition. My goal is to Lose weight. In order to do this i will Use a foodtracker and a prerequisite trainingsplan on there in order to keep my KCAL consumption on the right place. Goal 2: Excercise To boost my weightloss and train my endurance and strength. I will excercise a minimum of 4 times a week. 2 times running 2 times lifting at the gym. 5 would be the optimal ammount right now and to this i would add 1 more running day, this is dependent on my personal life and school. Goal 3: The Connections The Arrow has connections everywhere and friens helping him. Nerd Fitness will be my connections. I want to get more involved in the community. I will do this by joining the ranger guild hall chat and the ranger challenge this week.
Rab397: Getting ready for the raid
ExpectJade posted a topic in RangersThis challenge is a simple continuation of my previous challenge. This challenges consisted of 3 main elements. Run like the wind, Strength of Thor and Healthy viking. Run like the wind This part of the challenge is all about increasing my stamina and running distance. I have to follow my 10K trainingsprogram which means 3 times a week running. There is something to keep in mind though. There are still 2 weeks of training left while my challenge takes 5 weeks. For the remaining 3 weeks i will focus on increasing my running speed. I still have to find a program fort his. Suggestions are more than welcome. The deadline fort his is the end of this week. Strength of Thor This part of the challenge is alla bout strength training. I got a 30 day bodyweight routine set up. The idea is to do this everyday in order to get my strength level up and help in the weightloss process. Healthy viking The healthy viking challenge is alla bout good eating and losing weight. What is good eating? Well that is different per person. For me healthy eatig is an 80% paleo diet with almost no carbs. How does this look in practice. This means, fruits, salads, vegetables, boiled eggs, Lean meats, Unprocessed nuts and Feta cheese. The cheese part is why it is only 80% paleo. This part of the challenge combined wit hall the excercise should really kickstart my weightloss again. A simple tracking sheet for my challenge Goal Accomplishment Monday Tuesday Wednesday Thursday Friday Saturday Sunday Run like the wind Strength of Thor Healthy viking A planned line graph on where i went to be at what time during this challenge
rab397 Rab loses some extra "Bagage"
ExpectJade posted a topic in RangersThis year is going to be all about losing weight for me. Last year i totally kicked ass by increasing my running performance. i went from being out of breath after 500meters to running a 19k with obstacles. I really proved my worth on that. This years focus will be all about losing weight and passing my second year at college. How am i planning to lose weight? The idea is to get my food straight and excercise. nothing special there. Everything will be monitored in a Kcal app from "Het voedingscentrum" My days will consist of something like this Breakfast A slice of bread with peanut butter and banana 2 slices of bread with cheese. For lunch i will bring veggies like tomatoes, carrots and cucumber paired with 2 slices of bread and some lean chicken cuts. The veggies can also be saved for a snack after lunch. For dinner i will make myself something like chicken with potoes (Or rice) with vegetables. The goal is to get around 1600-1800 kcal a day. This way my craving should be kept in check
Rab climbs the fatty mountain 1
ExpectJade posted a topic in RangersClimbing Fatty mountain I just finished the year of the viking by completing my 19k race. Which means i should start working on a next challenge. I already discussed this a lot with my psychologist and i came to the conclussion that my focus should go towards losing my excess weight. This is known as Fatty mountain. The fatty part makes sense but where does the mountain set in. This is due to a book i have been reading. Bear grylls everyday survival guide. IN here he describes how you have to climb your own personal mountain. For me this is my mountain of fat. Therefore The climbing of Fatty mountain. How to climb the mountain? Climbing the mountain consists of 2 parts, excercise and diet. I also want to make 2 extra goals. 1 motivational and 1 Commitment goal. Excercise I don't want to let go of my running skills because i still want to run more OCR's. Therefore every challenge wil have some running in it just not as much before. i will start this challenge by doing Darebee's 30 days of change. Diet This is going to be something new. A low-carb diet. I am allowed to have 1 carb moment a day. This during one of the 3 big meals. These have to be complex carbs like brown bread, whole wheat pasta and rice etc. For example: One day i can have yogurt with banana and oats for breakfast and the next day a pasta meal for dinner. Friday is my cheat day, this is tradition. I am allowed to have a beer and some pizza or fries to clsoe of the week, Motivation This part is very simple, posting a motivational text on here everyday. The psychology behind this is reading a piece everyday and sharing it everyday makes it part of my own internal motivation. And if i inspire someone with this +1 for me. Commitment This will happen in the sense that i need to check in here more often. For this i need all of your help. Besides having a daily post goal it would be so much of a help if some people actually come over to this thread and remind me of posting everyday. Part of this is also posting in atleast 1 doodlie topic a day. LETS GET GOING
Rabs glorious return
ExpectJade posted a topic in RangersHello everybody! Geuss what, i am back! Full of motivation, inspiration and perspiration. This challenge is very special for me. uring this challenge i will run the last viking run of the year, 19KM. It was a year of training and hardwork all coming to fruition in one challenge of body and mind. The ascension to valhalla. So how am i going to prepare for this? Well first of all, keep running, DON'T STOP RUNNING EVER. 4 times a week running to prepare and take 3 days of in advance to get my muscles relaxed. EATING IS KEY Specificaly getting my snacking habbits in order. I will set up friday as my cheat day, i will be allowed to cheat one thing. I will also keep a photo food diary in order to track my food progress. i will post a share link for all of you who are interested.
2016 year of the viking Rabs battle of the inspirations
ExpectJade posted a topic in RangersI am taking a break from my traditional viking theme and taking a new aproach during my summerbreak. Battle of the inspirational characters (Name pending) During this challenge i will continue my normal training which consists of folowing my running plan, eating plan and strength plan. IThe running plan is simply going through with my 21K training app. The eating is clean eating, on week days no carbs, weekends something with carbs and friday is a cheat day Strength is simply going on with my strength training app. NOW FOR THE SPECIAL PART every week i will select an inspirational character/fictional person. Based on this person i will add one extra goal for that week. Also some of my buddies will be choosing an inspirational character/fictional person of their choice and announcing their weekly goal. We will be battling against each other for who sticks best to its goal that week. THe selection will be randomly done for each week. If you can't join me a certain week let me know in the spreadsheet. https://docs.google.com/spreadsheets/d/1pahGbwKxrLTM3usQhjnSG5gZc-zr5_g8usw18LRCMrI/edit?usp=sharing KICK SOME ASS
Rab397 returns from Exile
ExpectJade posted a topic in RangersAfter a brief period of exile i decided to return to the ranger guild. I feel confident enough in going for another challenge. so here i am! I am not joining the doodlies this challenge but i sure hope to see a lot of doodlies around here. So here is an important update on the year of the viking. I finished run 2. 13K water edition! It was amazing and very very empowering to complete it. I even cried a manly tear for completing it. It feels so good to be past the halfway point of this year and also to have achieved my greatest athletic feat so far. A little action shot from the run, more to come! Back to the challenge at hand! Training for the 19k edition in octobre. I will start next week, so this will be a 3 week challenge. My three elements are coming back again. Run like the wind, Strength of Thor and Healthy viking. Run like the wind. Simple, Stick to the 21K program Strength of Thor Simple, Stick to my strength routine. Healthy viking This part is new. I noticed i have some diffculty sticking to my food plan and i need some encouragement and accountability here. Therefore i want turn this into a PVP. We both select a food related goal and whoever sticks to it the best wins that week.
Okay guys! I need your help. For those of you who don't know my challenges but running distances is an intergral part. I finally reached a marker i was aiming for. I can't tell what due to a pvp challenge going on. My next target is increasing my running speed but i have no idea how to go about this. So annyone anny advice?
year of the viking Rab397 : Returning from the raid
ExpectJade posted a topic in RangersAfter a succesfull first raid it is time to set my goals for the next raid. With the finishing of the first raid i earned my first Viking bracelet. The first steps towards earning the title of viking has been taken. 2 more to go! The next one is completing the 13KM water edition in june! [youtube] Strength of Thor This part will have to be determined later. This will be about increasing my strength. I can only do this once the nearby gym opens. the only thing i know is that it will open soon. I don't know when yet. So an update for this will soon arrive Scouting with the druid My GF is training for a ruck with school. She is the yoga type and therefore the druid reference. As a Ranger she asked my advice and i will train with her once a week for this challenge. A nice change of pace Run like the wind Somehow i forgot to add this part. Basicly run 3 times a week according to my training plan. A healthy viking is a strong viking Part of my last challenges was a mix of controling sugar and planning my meals. I will continue this in the way that on before hand i will plan my meals. I am not allowed to eat annything different then my planned meals. Only exception is if i feel my health is suffering. Say if i did a workout, and i get headache because my planned meals arent sufficient enough. To restrict myself from overeating or eating unhealthy i use Shello her snack Chart and edit it to my own use. A little addition to this part. In order to reinforce good behavior. I will reward myself every friday if i stuck to my planning with a cheat day. I really enjoy a good burger and a beer. So if i stick to my plan i can have a burger on friday. Not just any burger but special ones. So if you guys have anny good burger recipes post them here and i will make one. Calories carbs/protein THE FAMOUS PICKLE WRAPPED IN CHEESE Banana + PB 300 33/10 Cheese and crackers 300 19/13 Roasted Almonds (24) 180 6/7 Granola bar 170 20/4 1 egg + 1 egg white 120 2/10 Greek yogurt and berries 106 15/12 Cashews 100 5/3 1 egg 100 1/7 Piece of fruit 50-100 15/1 Hummus (2T) 50 5/1 carrots (½ c) 35 8/1
Rab397: Let the raid begin!
ExpectJade posted a topic in RangersLet the raids begin! During this 4 week challenge i will run my first viking run. The 7km mud edition! I am so stoked for this and it looks like all my training is starting to pay off. My stamina has greatly increased since i started training. I feel great about this progres. Now it is time to expand this and start looking to the future and finnish the final preprations for the coming raid. Run...RUN LIKE THE WIND So obviously a big part of the training and being a vikign is about being able to run and cover distances. That is why i keep going with my current schedule both in prepration for the coming raid and also for future ones. Average 3 times a week of running +3 stamina Average 2 times a week of running +1 stamina Average that is less than 2 times a week running no XP Strength of Thor Strength is crucial in a vikigns life. Everything is heavy, the life, the weapons, the lifestock... some of the women. So strength is crucial. One of the biggest examples of great strength is thor the thunder god. Average of 3 times a week strength routine +3 strength Average of 2 times a week strength routine +1 strength Less then 2 times a week strength routine equals no XP\ A well fed viking is a happy viking This is all about nutrition. If i feed myself on good products, fresh made meals, no sugary shit. I will be a happy viking and my weight will drop. Therefore this challenge consists of 2 parts. Planning is essential the idea here is to plan every meal ahead and therefore make sure i won't overindulge on any sweet stuff. The weekend will be les strict but it is mostly focussed around schooldays. So 5 days a week planned meals + 3 con 3 days on average planned meals +1 con Healthy shit This one is easy, no sugar = happier viking. So for the entire duration of this challenge, no sweets, tarts, liquid sugars etc. if completed +3 con
Rab397: Preparing for the summer raids
ExpectJade posted a topic in Rangers2016 Year of the viking, Challenge 1 Preparing for the summer raids So now that i have your attention with that grand opening. For me 2016 willl be the year of the viking, what does this mean? Well it means i will run the strongman viking run on all 3 lengths, 7Kms, 13Km and 19Kms and earn my viking torque. http://strongviking.com/ To get this done i need to get in shape for the runs and thus the theme of this challenge will be preparing for the summer raids. Because the runs will be around summer. How does one prepare for the summer raids? There are 3 parts to preparing for the raids. Part 1 Strength. The strength part of this challenge will be fairly simple. It will be focussed at boddy weight training to increase my effective strength. I don't have to be superman strong but strong enough to lift myself over some obstacles. I set up a little training schedule for myself. it is based on 3 days a week boddyweight training and i have to stick to 2 times a week for half points and 3 times a week on average for full points. This is a steep Hill but i like to push myself Part 2 Endurance. The endurance part will be all about getting my ass ready to run the 7Km's. This challenge i will start with the zombies run c25K program to get myself ready to run 5kilometers at the end of 8 weeks, I figure that with a little extra training the 7km's should be a piece of cake. The gradation for this challenge is the same as the strength part. 2 out of 3 on avrage only means half of the points. Full points is 3 times a week average. Together with the strength part i have 6 days a week of training. Part 3 General well being. In order to keep myself happy there also is the general well being part. This holds up 2 goals wich are more personal and not really Strongmen related. 1 Lose weight. Starting this new year i will try something new regarding my diet. I will intermittent fast on a low carb diet. The fasting part will be the folowing, i can start eating as soon as lunch time has arrived. 12:00 and i can't eat after 20:00. This gives me an 8 hour eating window wich should help me regulate what i consume. Combine this with a low card diet except for friday (Because cheat day reasons) i should be able to lose some weight. Depending on the new rules i will ad scores. 2 Work on posture. Part of this is taken along in my training regime with Pilates excercises, the other part is very simple. Watch my back and force myself to sit straight and stand straight. Same goes here, as soon as the new system is released on the 4th i wll make scores for this.
Rab the (Aspiring) Viking
ExpectJade posted a topic in AdventurersI am Rab397 and some of you might already know me. The adventurers are my guild for the coming challenges i want work on general strength, endurance and weightloss. Thanks to the doodlies i got this guild recomended and i am looking forward to starting my next challenge here. Why the viking part, well that is easy. There is a strongman run here called the viking run and i want to run it If you have anny questions about me just ask.
Rab397 The journey to my best self
ExpectJade posted a topic in Daily Battle Logs and Epic QuestsSo in this post i will discuss my goals my main focus and what and how i will be posting here. My Longterm Goals Lose 55lbs Develop a healthy relationship with food Cook 3 healthy meals a week for at least a month Log every day and upload a log every week, this is a repeating goal Learn parkour Complete the viking run Earn my black belt (This list is still growing) Main focus At the moment my main focus is to beat my addiction to food and develop a healthy relationship with it. I will do this by logging my food, get the remaining sugars out of my body and learn a healthy way of cooking for at least 3 times a week. My posts here My posts here will consist of 2 things, 1 my week log of food and excercise. 2 any problems i encounter and how i dealt with them or a reqeust for help. This is verry short but i hope it gives you a view in my struggle.