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Rhovaniel: Consistency is the Key


Rhovaniel

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I have been on the forums for a while now. Long enough that I really should be seeing more improvement than I am. And the reason for that is simple. I am not  was not consistent enough. I let workouts slide, I skipped more runs than I actually followed through on, I ate poorly. So, this time around my focus is on the short term. The time leading up to BreakPoint (aka favourite thing ever!). Because I really think I can see real, tangible change if I just learn the consistency thing. To that end, I have only three goals:

 

Goals:

 

1.     Stick to the Plan!

2.     Replace snacking at work with going to make a cup of tea or get some water. Edit: Eat only one snack per day at work. 

3.     Track food in MFP daily, excluding weekends

 

I was going to add a narrative goal, but I really want to spend some time working on it and getting it to a stage where I feel more confident it won't burn out again, so it may wait till next challenge. But I am at least writing and planning now!

 

Run 5km

 

 

Week 3: Squats and Bench

 

Yoga 7.30pm

Sprint Intervals

Week 3: Deadlifts

Choice of long cardio: Run, ruck, cycle or swim

Rest Day 

Week 4: Squats

Run 5km

Week 4: Bench

 

 

Yoga: 7.30pm

Sprint Intervals

Week 4: Deadlifts

Choice of long cardio: Run, ruck, cycle or swim

Rest Day 

Week 1, 8s phase: Squats

Run 5km

Week 1, Bench

 

Yoga: 7.30pm

Sprint Intervals

Week 1, Deadlifts

Choice of long cardio: Run, ruck, cycle or swim

Rest Day

Week 2, squats

Run 5km

Week 2, Bench

 

Yoga: 7.30pm

Sprint Intervals

Week 2, Deadlifts

Choice of long cardio: Run, ruck, cycle or swim

Rest Day 

Week 3, Squats

 

 

 

Run 5km

Week 3, Bench

 

Yoga: 7.30pm

Sprint Intervals

Week 3, Deadlifts

 

Choice of long cardio: Run, ruck, cycle or swim

Rest Day 

Week 4, Squats

Run 5km

Week 4, Bench

 

Yoga: 7.30pm

Sprint Intervals

 

 

Day before BreakPoint: Week 4, deload week.

 

 

This is my plan for every single day from this Tuesday (yesterday) until Friday 20th October, the day before BreakPoint. The idea is that I get to colour in a square every single day (on my spreadsheet I can colour the whole table, on here all I can do is change the text colour :(). So far, I have two green squares (hard won - I made myself go to the gym in the evening) and I intend to get an entire table full. It also means I will over-run this challenge into next zero week, or possibly add the last week into the next challenge, but hey. My challenge, my rules ;) 

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Rangers Gonna Ranger

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I'm here!  Good luck with your plan!!!!!

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Good plan. I am disagreeing with you though that you haven't seen improvements. You participated in an OCR, and before that two Breakpoints. The second breakpoint you said you felt much more confident and even helped other people. The OCR you had fun with the giant slide, and did a good job on the other obstacles. 

 

You say that you should see more improvement. What improvements would you like to see? Is there a specific goal that you have  not yet reached that you would like to try for?.

 

Consistency is a good thing, and something we would probably all benefit from working on. I see you as consistent. You had a super stressful job experience, and changed jobs, and yet you still prepped for an OCR, and found an amazing new job . 

 

I love how well you've planned out the next month. I'd say you are consistent now, but just want to level up the game to super power consistency.:)

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5 hours ago, Rhovaniel said:

Long enough that I really should be seeing more improvement than I am.

Not sure what kind of improvements you think would be sufficient, but I have only been following you for a few challenges (3 maybe) and have already seen huge improvements, not only physically but mentally and emotionally as well.  They way you react and adapt to adversity and your overall outlook on life are completely different from the you of even 6 months ago.  You may not see it because you are in the day to day grind, but go back and re-read your challenges from 6 months ago and the differences will be stark.

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7 hours ago, Cheetah said:

This is a really solid challenge.  Following to see you win!

Thanks!

7 hours ago, Stribs said:

I'm here!  Good luck with your plan!!!!!

Good to see you! :) 

5 hours ago, Elastigirl said:

Good plan. I am disagreeing with you though that you haven't seen improvements. You participated in an OCR, and before that two Breakpoints. The second breakpoint you said you felt much more confident and even helped other people. The OCR you had fun with the giant slide, and did a good job on the other obstacles. 

 

You say that you should see more improvement. What improvements would you like to see? Is there a specific goal that you have  not yet reached that you would like to try for?.

 

Consistency is a good thing, and something we would probably all benefit from working on. I see you as consistent. You had a super stressful job experience, and changed jobs, and yet you still prepped for an OCR, and found an amazing new job . 

 

I love how well you've planned out the next month. I'd say you are consistent now, but just want to level up the game to super power consistency.:)

 

4 hours ago, Tanktimus the Encourager said:

EG already set the record straight on improvements, I'll just say I'm here to follow.

 

2 hours ago, WhiteGhost said:

Not sure what kind of improvements you think would be sufficient, but I have only been following you for a few challenges (3 maybe) and have already seen huge improvements, not only physically but mentally and emotionally as well.  They way you react and adapt to adversity and your overall outlook on life are completely different from the you of even 6 months ago.  You may not see it because you are in the day to day grind, but go back and re-read your challenges from 6 months ago and the differences will be stark.

 

I should probably clarify a little. I know I have made improvements from when I started, especially looking back to being scared of the free weights section. But in many ways I still feel like a newbie. I started juggernauts because I simply haven't seen improvement with anything weights related, and I've even dropped OHP till I can do it and not feel like I'm leaning back. I mean, yes I can now lift more than the barbell, but I also skipped or missed a lot of workouts, especially running. This challenge is more about saying 'I know I've made some progress, but just imagine what I can do if I really focus on nailing it every single day.'  

 

 Like today, poor planning means I scheduled sprint intervals after work, but forgot I have that counselling appointment at 6pm, so I can either repeat yesterday and get home really late, skip or modify it. I'm not keen on the first option simply because yesterday dinner didn't happen (I had no willpower left to cook at 10pm!) so I snacked. I don't want to write it off either though. So, I'm going to move it to Saturday and push the long cardio to Sunday. Which is not as crazy as it sounds because I'm planning a long ruck this weekend, though I'm not too sure where, so no running. In past challenges, I'd probably have written off the workout completely. 

 

Side note: Goal 2 has changed. I realised cold turkey may not be the way to go on snacking, so I'm allowing ONE per day. 

Goal 3 only starts from today. And I don't have a calorie or macro target right now. I'm hoping that tracking will help with the grazing on crap anyway since I won't want to log it, but I think it's also useful to get back that sense of knowledge about what I'm eating. 

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Rangers Gonna Ranger

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Following along :)

 

9 minutes ago, Rhovaniel said:

Like today, poor planning means I scheduled sprint intervals after work, but forgot I have that counselling appointment at 6pm, so I can either repeat yesterday and get home really late, skip or modify it. I'm not keen on the first option simply because yesterday dinner didn't happen (I had no willpower left to cook at 10pm!) so I snacked. I don't want to write it off either though. So, I'm going to move it to Saturday and push the long cardio to Sunday. Which is not as crazy as it sounds because I'm planning a long ruck this weekend, though I'm not too sure where, so no running. In past challenges, I'd probably have written off the workout completely. 

 

Well done finding another way to get 'er done.  For me, I find being consistent has a lot to do with being good at contingency planning.  When I already have a Plan B in place, I am much more likely to hit my goals.

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Of course I'm following! Looking forward to seeing you kick ass this challenge. 

 

12 hours ago, Rhovaniel said:

on my spreadsheet I can colour the whole table, on here all I can do is change the text colour

 

@mr_willes had a spreadsheet system on his last challenge where he coloured in the squares, perhaps he can help with this?

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32 minutes ago, Charlie_Quinn said:

Of course I'm following! Looking forward to seeing you kick ass this challenge. 

 

 

@mr_willes had a spreadsheet system on his last challenge where he coloured in the squares, perhaps he can help with this?

 

I did it the quick and dirty way. I made a google spreadsheet. Used all the fancy colors and stuff, and everyday i uploaded a screenshot to my imgur account and paste that here...

 

I spoke to some people, i think it was Rooks, who had incorporated a google spreadsheet in their thread, but apparently you have to be admin to be able to get that working.

... a little odd in the head ...

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I was going to balk at the idea that you've made no progress too but I think I understand what you are trying to get at! Consistency is a great thing to strive for.

 

Little tip though. Stock up your freezer! If you cook something that can be frozen well cook more than you need and separate it into portions and freeze. That way you can plan to have nights where you don't cook and if you do end up in a bind a good healthy meal is only a mircrowave away.

 

and ignore me...

testing testing testing

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4 minutes ago, jonfirestar said:

Little tip though. Stock up your freezer! If you cook something that can be frozen well cook more than you need and separate it into portions and freeze. That way you can plan to have nights where you don't cook and if you do end up in a bind a good healthy meal is only a mircrowave away.

 

So right....I've completely fallen behind on this. A project for the weekend!

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8 hours ago, jonfirestar said:

I was going to balk at the idea that you've made no progress too but I think I understand what you are trying to get at! Consistency is a great thing to strive for.

 

Little tip though. Stock up your freezer! If you cook something that can be frozen well cook more than you need and separate it into portions and freeze. That way you can plan to have nights where you don't cook and if you do end up in a bind a good healthy meal is only a mircrowave away.

 

and ignore me...

 

testing testing testing

Oooh, how did you get the colours?

 

Yeah, I realise now I need a well stocked freezer...

8 hours ago, Xena said:

 

So right....I've completely fallen behind on this. A project for the weekend!

I'll be fixing my lack of Plan B meals asap!

 

So... 

 

It's 9pm and I have lots to do before I get to crash into bed but I am just tired and feeling wrung out. Counselling assessment this evening was hard. Saying everything. Laying it all out there. I got out of there and had to take a good five minutes sitting in my car just getting a hold of myself and getting my headspace right before driving home. Then I got home and M's key was in the door and he wasn't answering the door or the phone. Turns out he was on the loo but standing outside for five plus minutes after the assessment stuff was completely not what I needed. 

 I havent tracked what I ate this evening. I was so hungry when I got out of the assessment my first thought was that I wanted take out. The urge to stop and get MacDonalds or Subway was strong but in the end, I just ate a bowl of cereal whilst waiting for my chicken to cook. So dinner was a bowl of granola and chicken thighs (not at the same time...). It's not quite the proper dinners I'm aiming for, but it could have been worse, and I have to remember that. 

Snacking at work is sort of both a win and a fail. I only had a yoghurt for breakfast (didn't fancy my smoothie for some reason) so I was hungry earlier than normal. Held off till lunch but i ended up eating my salad and then having my clementines and protein bar throughout the afternoon rather than all at lunch. So, I didn't eat more than usual but I spread it out? I also took a walk with colleagues at lunch. Socialisation AND exercise :)

 

Tomorrow will be better. I just feel a little low right now. But that's to be expected, I guess. Gotta hurt before I can heal...

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Rangers Gonna Ranger

Current Challenge: Rhovaniel looks Inwards, to change Outwards

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First of all. I'm very proud of you for going to counselling. That's a really hard thing to do. It is okay if it's left you feeling drained and hurt you've shown your strength by doing it! 

 

14 minutes ago, Rhovaniel said:

Oooh, how did you get the colours?

 

Unfortunately the test wasn't quite as successful as I'd have liked. I did it probably the same way that you got the table into the post. I copy and pasted it. Because Google Docs and the forum use the same mechanisms to do the text editing you can pretty much copy anything out of Google Docs and into the forum but, like you noticed, there isn't  way to actually manipulate it once it is there so you are kind of stuck and you'd have to delete the table and repaste it with the shaded cells with each update, which isn't ideal. I was hoping to figure out a way to update the individual cells. 

 

26 minutes ago, Rhovaniel said:

Yeah, I realise now I need a well stocked freezer.

It really does help. There are many nights when I'm just not interested in cooking. 

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2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

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14 hours ago, Rhovaniel said:

Thanks!

Good to see you! :) 

 

 

 

I should probably clarify a little. I know I have made improvements from when I started, especially looking back to being scared of the free weights section. But in many ways I still feel like a newbie. I started juggernauts because I simply haven't seen improvement with anything weights related, and I've even dropped OHP till I can do it and not feel like I'm leaning back. I mean, yes I can now lift more than the barbell, but I also skipped or missed a lot of workouts, especially running. This challenge is more about saying 'I know I've made some progress, but just imagine what I can do if I really focus on nailing it every single day.'  

 

 Like today, poor planning means I scheduled sprint intervals after work, but forgot I have that counselling appointment at 6pm, so I can either repeat yesterday and get home really late, skip or modify it. I'm not keen on the first option simply because yesterday dinner didn't happen (I had no willpower left to cook at 10pm!) so I snacked. I don't want to write it off either though. So, I'm going to move it to Saturday and push the long cardio to Sunday. Which is not as crazy as it sounds because I'm planning a long ruck this weekend, though I'm not too sure where, so no running. In past challenges, I'd probably have written off the workout completely. 

 

Side note: Goal 2 has changed. I realised cold turkey may not be the way to go on snacking, so I'm allowing ONE per day. 

Goal 3 only starts from today. And I don't have a calorie or macro target right now. I'm hoping that tracking will help with the grazing on crap anyway since I won't want to log it, but I think it's also useful to get back that sense of knowledge about what I'm eating. 

I see  what you mean, and planning does help with consistency. As far as dropping the OHP, I've often found that going forward means going backward.:) You are doing something, think it's going great, realize your form is really sloppy, and then have to regress a bit. It can be frustrating. But usually what happens is after a bit of regress, I than take a big leap forward.

14 hours ago, Kestrel Grey said:

Following along :)

 

 

Well done finding another way to get 'er done.  For me, I find being consistent has a lot to do with being good at contingency planning.  When I already have a Plan B in place, I am much more likely to hit my goals.

Truth 

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"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

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3 hours ago, Rhovaniel said:

It's 9pm and I have lots to do before I get to crash into bed but I am just tired and feeling wrung out. Counselling assessment this evening was hard. Saying everything. Laying it all out there. I got out of there and had to take a good five minutes sitting in my car just getting a hold of myself and getting my headspace right before driving home. Then I got home and M's key was in the door and he wasn't answering the door or the phone. Turns out he was on the loo but standing outside for five plus minutes after the assessment stuff was completely not what I needed.

HUGS for hard therapy sessions!!!  And on another note....What is it with boys and taking forever in the bathroom?

 

3 hours ago, Rhovaniel said:

Snacking at work is sort of both a win and a fail. I only had a yoghurt for breakfast (didn't fancy my smoothie for some reason) so I was hungry earlier than normal. Held off till lunch but i ended up eating my salad and then having my clementines and protein bar throughout the afternoon rather than all at lunch. So, I didn't eat more than usual but I spread it out? 

Due to the timing involved in my job, this is how I eat all the time.  I take like 5 things and shove them in my face whenever I can.  It works for me.

 

3 hours ago, Rhovaniel said:

 

Tomorrow will be better. I just feel a little low right now. But that's to be expected, I guess. Gotta hurt before I can heal...

Great attitude!  I feel you though.  Sometimes stuff just sucks!  Hope you feel better tomorrow

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“And now that you don’t have to be perfect, you can be good.” John Steinbeck

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Current Challenge: Nova Levels Up (and maybe doesn't abandon a challenge...)

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Well done for going to your assessment. I'm so proud of you.  That first assessment is really hard so it's perfectly normal to feel low and tired afterwards. Allow yourself time to decompress and recover. 

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Somehow this slipped right by me, but I am here and following :D 

 

And I just want to echo what everyone else has said about the assessment. It takes a little time to bounce back from it, but you will, and you'll come back stronger.

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20 hours ago, jonfirestar said:

First of all. I'm very proud of you for going to counselling. That's a really hard thing to do. It is okay if it's left you feeling drained and hurt you've shown your strength by doing it! 

 

20 hours ago, Elastigirl said:

I see  what you mean, and planning does help with consistency. As far as dropping the OHP, I've often found that going forward means going backward.:) You are doing something, think it's going great, realize your form is really sloppy, and then have to regress a bit. It can be frustrating. But usually what happens is after a bit of regress, I than take a big leap forward.

 

18 hours ago, Xena said:

Tired and wrung out sounds like you did some good hard work. Get some rest, you've earned it.

 

17 hours ago, Stribs said:

HUGS for hard therapy sessions!!!  And on another note....What is it with boys and taking forever in the bathroom?

 

Great attitude!  I feel you though.  Sometimes stuff just sucks!  Hope you feel better tomorrow

 

16 hours ago, Cheetah said:

 

Yes, it will.  You did good, kid.

 

15 hours ago, Tanktimus the Encourager said:

So proud of you for doing the assessment.

You are stronger than you realize.

 

 

6 hours ago, Charlie_Quinn said:

Well done for going to your assessment. I'm so proud of you.  That first assessment is really hard so it's perfectly normal to feel low and tired afterwards. Allow yourself time to decompress and recover. 

 

1 hour ago, iatetheyeti said:

Somehow this slipped right by me, but I am here and following :D 

 

And I just want to echo what everyone else has said about the assessment. It takes a little time to bounce back from it, but you will, and you'll come back stronger.

 

Thank you guys. I'm still pretty emotional and off key right now. Which sucks because I had a report to get out at work, and another I'm working on has a tricky boundary and I just... made mistakes, didn't understand what people were telling me to do, and just generally felt like I was failing. I will bounce back, I know that. But it made for a frantic last hour and a half, and I had a frantic morning getting up, getting to the gym and then to the shops for lunch because the salad stuff I bought has already turned :(. I just kept telling myself to keep pushing, and somehow it all got done. I don't feel like I deserve to feel this burned out though. My new plan for consistency has barely even begun. Also, one of the cats brought in a live but injured mouse this afternoon. M put it in a shoebox. I got home and it's still alive but breathing really heavy and hasn't moved. I can't bring myself to kill it, and M has gone out. I doubt the RSPCA would come out for a dying mouse... but in my present emotional state I'm really getting upset about this poor mouse. I don't know what to do with it and I hate that I'm too weak to put the poor thing out of it's suffering. May have to get M to do the dreadful task. But I probably shouldn't be getting choked up about a mouse, and right now... ugh. I feel like I want to cry but rationally I know there's no reason to. I'm just in a weird and unpleasant headspace right now. 

 

A side question about the gym whilst I remember. My workouts tend to last around 30-ish minutes with juggernauts. I get the lifts in and then a couple assistance, and I usually have maybe a minute rest or so between sets, but I was just wondering if that's normal or if I should be doing more? Will I still make progress with such short workouts? Paging @jonfirestar and @Charlie_Quinn as people I know follow it to an extent. Today, for example I was done in half an hour, and I did:

 

2 sets of 5 squats (barbell only, as a warm up really)

1 set of 5 reps Deadlift 25kg

1 set of 3 reps Deadlift 30kg

1 set of 1 rep Deadlift 35kg 

1 set of 10+ reps Deadlift 37.5kg (managed 1 extra)

1 set of 5 reps ab rollouts

1 set of 10 reps ab rollouts (I got a bit ambitious here)

1 set of 5 reps ab rollouts

2 x 1 minute farmers carry 16kg (8kg dumbbells)

1 minute elbow plank

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Rangers Gonna Ranger

Current Challenge: Rhovaniel looks Inwards, to change Outwards

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I was literally just thinking about you when your notification popped up ... I'm so sorry you're still feeling low, and I am so proud of you for going to counseling. That's one thing I've never done and I think you're terribly brave to face your struggles head-on.

 

And if it makes you feel any better, I totally get it on the poor mouse - my cat half-killed my hamster when I was 10 years old, and I watched my dad nurse the poor thing for several days before it finally died. It was terribly sad. I wish I could help you with the mouse!! Maybe it will pass on its own soon!  *hugs*

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SKY ELVENWORD NOBLEHEART

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How We Love (82%)  |  Talking Back to Purity Culture (64%)  |  Rhythms of Renewal (60%)  |  Beholding and Becoming (19%)  | What Did You Expect? (36%)  |  A Gentle Answer (0%) 
 

2021 Books Completed:
Harry Potter and the Chamber of Secrets  |  Harry Potter and the Prisoner of Azkaban  |  Harry Potter and the Goblet of Fire   |  Harry Potter and the Order of the Phoenix  |  Harry Potter and the Half-Blood Prince  |  Harry Potter and the Deathly Hallows  |  Lady Windermere's Fan 

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Compassion is not a weakness and don't let anyone ever tell you that it is. You are doing your best with a tough situation while you are in a vulnerable state. None of that makes you weak. Just try and make the poor thing as comfortable as you can.  

 

24 minutes ago, Rhovaniel said:

Will I still make progress with such short workouts?

Short answer is yes, but you can add more if you want. 

 

Long answer:

 

Do you have time/want to do longer workouts? Then add more assistance work to the mix. The general rule of thumb is to use exercises that would complement the big lifts and/or will work the antagonistic muscle group. There isn't really an antagonistic muscle group with a deadlift but think pull ups for OHP and bent over rows for bench. 

 

With deadlifts stuff that'll help your explosive glute activation are good (kettlebell swings, box jumps) or straight up variations of the deadlift (sumo deadlift, stiff legged dead lift, deficit deadlift) to aid in various parts of the movement. I also like to do hamstrings on deadlift day. I always favour big compound movements over isolation movements because of my end goals so I'll do a GHR rather than a leg curl but use what equipment you've got available. 

 

One thing I intend on doing when I get back into the gym is to add movements that are specifically there help with OCR. More pull ups, rows, dips, jumps and swings. More active ab work like hanging leg raises or windmills. 

 

 

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2 hours ago, SkyGirl said:

I was literally just thinking about you when your notification popped up ... I'm so sorry you're still feeling low, and I am so proud of you for going to counseling. That's one thing I've never done and I think you're terribly brave to face your struggles head-on.

 

And if it makes you feel any better, I totally get it on the poor mouse - my cat half-killed my hamster when I was 10 years old, and I watched my dad nurse the poor thing for several days before it finally died. It was terribly sad. I wish I could help you with the mouse!! Maybe it will pass on its own soon!  *hugs*

Thank you, Sky. I took a nap right after posting, and gave myself permission to do nothing for a few hours. I'm going to get an early night and take it pretty easy tomorrow. 

 

And thankfully, I did not have to kill the poor thing. When I checked on the mouse after my nap, it had passed. 

 

2 hours ago, jonfirestar said:

Compassion is not a weakness and don't let anyone ever tell you that it is. You are doing your best with a tough situation while you are in a vulnerable state. None of that makes you weak. Just try and make the poor thing as comfortable as you can.  

 

Short answer is yes, but you can add more if you want. 

 

Long answer:

 

Do you have time/want to do longer workouts? Then add more assistance work to the mix. The general rule of thumb is to use exercises that would complement the big lifts and/or will work the antagonistic muscle group. There isn't really an antagonistic muscle group with a deadlift but think pull ups for OHP and bent over rows for bench. 

 

With deadlifts stuff that'll help your explosive glute activation are good (kettlebell swings, box jumps) or straight up variations of the deadlift (sumo deadlift, stiff legged dead lift, deficit deadlift) to aid in various parts of the movement. I also like to do hamstrings on deadlift day. I always favour big compound movements over isolation movements because of my end goals so I'll do a GHR rather than a leg curl but use what equipment you've got available. 

 

One thing I intend on doing when I get back into the gym is to add movements that are specifically there help with OCR. More pull ups, rows, dips, jumps and swings. More active ab work like hanging leg raises or windmills. 

 

 

Thanks Jon. I'm just glad the poor thing passed on without my or M's intervention. 

 

Thanks for the workout tips. If I'm pushed for time before work, sometimes half an hour is all I have so it's good to know I can still make gains with it. When I have more time (i.e when there's no school and traffic isn't as bad) then the issue is that I just don't know what else to do, so I just bumble around and pick stuff I think will help. 

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