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Mike Wazowski: Back to Basics


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Planned goals (copy and pasted from last challenge thread):

  • Sleep like it's your job: I am so much more pleasant, productive, and energetic when I consistently get ~8 hours of sleep; this year I've really discovered that it's a cornerstone habit for making good choices throughout the day
  • Fuel like an athlete: Eating veggies, fruits, and plenty of carbs will be a cornerstone of my athletic diet; don't need to track but do need to find some way to ensure I'm eating a proper diet (likely will be number of fruit / veggie servings consumed)
  • Work like a boss: More subjective than past work goals, but I want to hold myself every day to a standard of delivering results like I already am at the level I'm gunning for in the next promotion cycle
  • Recover every day: no matter what it is, I need to do something for mobility's sake every day - can be stretching, dynamic mobility work, foam rolling, ankle rehab exercises, foot stretching, etc.
  • Well-rounded every day: Carve out 10-15 mins every work day for language practice and carve out time for two mental toughness workouts (for dance and work) and a short bit of prayer. Yes, this goal is a lot, and it'll probably take more than one challenge to get all of them regularly happening daily.
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 Ballroom dancer, data nerd, calisthenics dabbler

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Image result for it's a job

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May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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yay!

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9 hours ago, MikeWazowski said:

Work like a boss: More subjective than past work goals, but I want to hold myself every day to a standard of delivering results like I already am at the level I'm gunning for in the next promotion cycle

 

LOVE this attitude. Positive action yields to positivity. Excellent plan man.

 

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Week 0, Day 1:

Sleep like it's your job: 0/1, I was unconscious for 8 hours, but I practiced poor sleep hygiene - turned on Netflix when it was time to wind down, fell asleep on my couch instead of in a bed, etc. So not counting as a win

Fuel like an athlete: 1/1, mostly stuck to the plan, though I indulged in more sweets than I should as a daily habit (But didn't let that spiral me out of control)

Work like a boss: 0/1, nowhere near focused enough. Missed here.

Recover every day: 1/1, did some light stretching after dance practice, good enough to count.

Well-rounded (running totals):

Duolingo: 1/1

Work Mental Toughness: 1/1

Dance Mental Tougness: 0/1 (didn't do it before practice like I should have)

Prayer: 0/1 (should've carved out time, didn't)

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 Ballroom dancer, data nerd, calisthenics dabbler

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21 hours ago, Laghail said:

Image result for basic gif

20 hours ago, Grumble said:

Related image

 

Didn't think of the PSL-chugging meaning of basic when titling my challenge - but now I really need to lean into it!

 

12 hours ago, RedStone said:

 

LOVE this attitude. Positive action yields to positivity. Excellent plan man.

 

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Thanks!! I'm pretty good at coming up with excellent plans, but following through on them? That's where the strugglebus happens most of the time.

 Ballroom dancer, data nerd, calisthenics dabbler

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3 minutes ago, MikeWazowski said:

 

Didn't think of the PSL-chugging meaning of basic when titling my challenge - but now I really need to lean into it!

 

 

I'm sure I can speak for @Laghail in this instance saying that we are happy to help.

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"You're going to be amazing." 

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Games: God of War, Kingdom Hearts 3, Destiny 2

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5 minutes ago, MikeWazowski said:

I'm sure. It's not even seasonally appropriate yet, but...

 

 

ha. one of our local cider makers already has their pumpkin blend in stores. UGH

7be067e0-3a28-0133-9d43-0af7184f89fb.jpg

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APRILLLL.gif

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Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Today's lifting:

 

Deadlift:

135 x 5 x 2

155 x 5

185 x 3

215 x 2

230 x 1

245 x 1

260 x 1

275 x 7 (REP and WEIGHT PR!!!)

 

Sumo Deadlift (just for shiggles, still need to look up form on these): 155 x 8 x 2

Single leg RDL w/ 2 DB's: 20 x 10 x 2

Front squat: 130 x 8 x 3 (plus some warm-ups)

Pistol squats: 8 x 2 (each leg)

 

There were some additional calf things and abs stuff that I had to put off for later due to squeezing this in between work meetings. But I will still #domydamnabs.

 

Oh, and I came across a strength standards thing that someone (already forgot who) posted. It was interesting to see that I'm supposedly around intermediate in all of the big 3, with squats being the strongest relative (unsurprising, I squat more weight than I deadlift :lol: )

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 Ballroom dancer, data nerd, calisthenics dabbler

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YEAHHHH PR!

 

SzsBIWn.gif

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Week 0, Day 2:

Sleep like it's your job: 0/2, again, poor sleep hygiene and fell a bit short of the 8 hours mark.

Fuel like an athlete: 2/2, stuck to plan-ish, but skipped oatmeal for second breakfast since I didn't lift first thing and instead added in some greek yogurt and granola at dinnertime. Only thing I'm not loving is a relatively large meal around 9-9:30; gonna try making my evening meal much smaller next week.

Work like a boss: 0/2, more focused than yesterday, but still not where I know I need to be long-term

Recover every day: 2/2, did some light stretching after dance practice, good enough to count.

Well-rounded (running totals):

Duolingo: 2/2

Work Mental Toughness: 2/2

Dance Mental Toughness: 0/2 (didn't do it before practice like I should have)

Prayer: 0/2 (should've carved out time, didn't)

 

Nailing half my goals, completely whiffing on the other half. Time to tweak some things to get the not so good half in line.

 

Action plan today:

  • Don't turn on my radio on the drive to the studio until dance mental toughness is done
  • Pray as soon as I'm home from dance practice (rather than waiting until I'm dead tired)
  • Set a timer, if I do turn on Netflix, and turn off all the electronics when the timer goes off
  • See if work improves on its own - if not, will do some tinkering tomorrow
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 Ballroom dancer, data nerd, calisthenics dabbler

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29 minutes ago, Deciduous said:

YAHHHHH Deadlift! And heck yeah for intermediate in all of them!!!! That is an awesome achievement! I hope to be there someday!
giphy.gif

 

Haha aren't you already like advanced or super advanced in deadlift? Your numbers put me to shame for sure!

 

6 minutes ago, Taddea Zhaan said:

YASSSSSSSSSSSS deadlift PR! 

 

tenor.gif 

giphy.gif

 

This morning's lifting, much less good:

Overhead Press:

45 x 5 x 2

65 x 5

80 x 5

95 x 3

110 x 2

115 x 1

125 x 8 (OW! Left wrist felt very not good after this - I should've warmed up my hands, shoulders, and wrists more before doing these; hoping it fixes itself with rest and sleep, will play the rest of the week by ear to avoid any further injury)

 

DB Press: 45 x 8 x 3

DB Lateral Raise: 15 x 12 x 2

BB Rear Delt Row: 50 x 15 x 3

Pull-ups: 6, 8, 6 (wanted 8 x 3, wasn't happening today)

Cable row: 105 x 12 x 3

Single DB row: 40 x 12 x 2

Lat Pull Down: 85 x 10 (should've been 15-20 reps, but wrist twinge-iness shut it down)

Abs: hollow hold 45 sec x 5, superman hold 45 sec x 5

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 Ballroom dancer, data nerd, calisthenics dabbler

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24 minutes ago, MikeWazowski said:

Haha aren't you already like advanced or super advanced in deadlift? Your numbers put me to shame for sure!

It's not a competition :)

 

YEAAAAA PR!!!! NICE!

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23 hours ago, MikeWazowski said:

Pray as soon as I'm home from dance practice (rather than waiting until I'm dead tired)

 

Good call brother!

 

23 hours ago, MikeWazowski said:

125 x 8 (OW! Left wrist felt very not good after this - I should've warmed up my hands, shoulders, and wrists more before doing these; hoping it fixes itself with rest and sleep, will play the rest of the week by ear to avoid any further injury)

 

Fuuuuuuuq....yeah, rest that wrist man...and in the words of @Laghail "Fapping makes the wrist grow stronger" Or something like that...

 

Wolf

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A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR!

 

Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose.

 

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1 hour ago, Wild Wolf said:

Fuuuuuuuq....yeah, rest that wrist man...and in the words of @Laghail "Fapping makes the wrist grow stronger" Or something like that...

 

Wolf

Yep, looks like I'll need to rest up then I have lots of @Br0din's favorite (wrist accessories) in my immediate future.

 

19 minutes ago, Laghail said:

I think it was "abstinence makes the wrist grow fonder"

I just...can't even.

 

Week 0, Day 3:

Sleep like it's your job: 0/3, for f***'s sake, Mike, stop falling asleep on the couch

Fuel like an athlete: 2/3, had ice cream, greek yogurt / granola, cereal w/ milk, and lots of chocolate chips for "dinner" - can safely say that's not effective athlete fuel

Work like a boss: 0.5/3, upward trend, but still not good enough for full credit

Recover every day: 3/3, did some light stretching after dance practice, good enough to count.

Well-rounded (running totals):

Duolingo: 3/3

Work Mental Toughness: 3/3

Dance Mental Toughness: 0/2 (didn't practice, so no credit but no miss either)

Prayer: 1/3

 

No workout today and plan to also skip tomorrow for recovery - may still go to the gym and do some ballet barre exercises and/or stationary bike and/or Pilates though.

 

Plan for the time off from lifting from this wrist ish:

  • See what I can Frankenstein together for a 4-day variant on PHAT and a 2- or 3-day plan - the Saturday lift will be tricky if not impossible to pull off when I'm traveling for competition weekends and I'll be deemphasizing strength gains in Q4 this year in favor of a cut and more conditioning in the 1-2 minute range of effort (for dance competitions); the 2- or 3-day plan would let me add 2 swimming days into my week, and realistically I should probably do the 2-day plan while cutting and really just focus on strength maintenance there
  • Review the Starting Strength chapters on the bench press, incline press, and overhead press: clearly I need some form work to avoid reinjury here and I know the explanation and illustration style in starting strength works pretty well for me
  • Review the Starting Strength chapter on deadlift: it's unrelated to the wrist issue, but I noticed my form was nicht gut on the AMRAP set earlier this week (even though it was a PR, I could feel my bar path being suboptimal)
  • Play around with ballet barre work and pilates, two things that don't fit in my fitness life with lifting 4-5 days a week but that I do enjoy (and that don't load the wrist at all); if nothing else I'll still be doing something for my body to keep me sane
  • Drop working maxes by an amount TBD when I come back (make sure that I don't reinjure as soon as I'm back) - and assuming that they really were correct maxes, I should shoot back up close to them after one wave of Juggernaut anyhow
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 Ballroom dancer, data nerd, calisthenics dabbler

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any way you can break down the sleep and work goals so they're not these huge aver-aching goals? like, your timer idea for nighttime electronics! maybe there's something small you can make a habit of like that for work too?

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