Hazard Posted April 22, 2019 Report Share Posted April 22, 2019 Welcome to my challenge thread. I'm not new to Nerd Fitness. If you're a Level 1, then I'm your Guild Leader. My 4-week challenge thread is posted in this Level 1 subforum as an example, in the hope that you seeing how I format and organize my challenge might help give you ideas for your own. About Me My Muggle name is Chris. I'm a 41 yr old semi-retired guy happily at home being the primary caregiver for my almost-3 yrs old daughter. Which is the Best. Job. Ever. The pay is non-existent, but the benefit package is fantastic and calls me "Daddy." For the past few months my main fitness drive has been weightloss. I dropped 19+ lbs in January's challenge. I dropped another 7+ lbs in the February-March challenge. Then illness struck during the March-April challenge. After it passed, I ended up kind of spinning my wheels. I'm not the type of person who likes getting stuck. I recognized that I simply don't feel like being hungry right now. So dieting down via low calories is out the window for the time being. Instead, I'm going to shift gears and spend some time eating well and working hard. My Main Quest presently is to... Eat and Train like "The Rock" My Support Quests for this challenge are to... Cardio like The Rock. 45 minutes to 1 hour a day on my treadmill and/or exercise bike. Lift like The Rock. Info for his typical workout routines is all over the internet. I'll post my daily training anyway, for public accountability, so you'll see the exercises in my daily updates. Eat like The Rock. A couple of provisos here. DJ is 6'5" and 260 lbs. I'm significantly smaller at 5'9" and under 200. I'll be eating like the Rock, but not identical to him. I'll have big meals like he does, but I won't eat after a meal until I'm hungry again. I'm not going to force-feed myself if I'm not hungry. That would just lead to me being uncomfortable and pukey. So while my meals may be big, I'll probably eat fewer meals per day than he does. I'm not setting a number on that. I'll be listening to my body. When it's hungry, I'll eat. When it isn't, I won't. Secondly, I'm not rich. I'm substituting a few things in the Rock's diet to bring the cost of his food down into my affordability range. Instead of pricey fish, I'll be relying on good ol' cheap chicken breast. And when I have steak, I'll be using cheaper cuts like Eye of Round. With regard to exercise, I don't have access to all the equipment that he has. But I want to keep the overall work volume in the gym the same as he does. So when he's got exercises that require equipment that I don't have, I'll be doing my best to sub in similar exercises. If you got this far, thank you very much for reading. I'd be delighted if you continued to visit my challenge thread, and kept me company throughout this month as I continue along my journey. If you have any comments or questions, please feel free to post them. Your comments are appreciated, and your questions are welcome. 9 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
Hazard Posted April 22, 2019 Author Report Share Posted April 22, 2019 DAY 1 Exercise Bike 17 min. at tension setting #3 33 min. at tension setting #4 Break-Fast 2 scrambled eggs 10 oz (cooked weight) chicken breast 5 oz (dry weight) Irish oatmeal 3 grams (capsules) of fish oil Strength Training Incline bench press x12,x10,x8,x6 Paused bench press 4x12 Incline hammer grip DB press (alt. arms) 4x12 DB flys (alt. arms) 4x12 Cable crossovers (alt. arms) 3x15 Dips - pyramid to fatigue Wide arm pushups - sets of 10 to fatigue Lunch 8 oz (cooked weight) chicken breast 1 cup california blend vegetables 1.5 cups white rice a banana a mandarin orange Dinner 10 oz (cooked weight) eye of round steak 1 cup california blend vegetables a telera roll 4 blocks of hershey bar Supper 10 egg white omelette mixed with 1 cup of bell peppers & onion Bedtime 30 grams protein powder 2 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
Arkania Posted April 22, 2019 Report Share Posted April 22, 2019 Uh, this sounds really cool! Will you also participate in the TItan Games? 1 Quote Battle Log | Epic Quest | Instagram Actual Challenge: Work hard play hard Old Challenges: Lvl 1 Challenge - Arkania chases herself - Arkania's life will be cleared to the base with downshifting - Arkania transforms to Ronja Rövardotter - Arkania is back in black - Arkania goes far and beyond the Ninja Warrior Casting Link to post
Tanktimus the Encourager Posted April 22, 2019 Report Share Posted April 22, 2019 Where is the dishonor on your cow gif? Dishonor on your cow sir, dishonor on your cow. 1 1 Quote Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51 "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to post
WhiteGhost Posted April 22, 2019 Report Share Posted April 22, 2019 Time to get pretty 2 Quote HUNTER OF ALL THINGS SHINY Intro Thread Bodyweight Exercise Library The Arruvia Conspiracy Challenges: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Other Challenges: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15 16, 17, 18, 19, 20, 21, 22, 23, 24, High School [Current] Level 2 Ninja Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11 Link to post
Hazard Posted April 23, 2019 Author Report Share Posted April 23, 2019 14 hours ago, Arkania said: Uh, this sounds really cool! Will you also participate in the Titan Games? I've never actually seen that show. I remember seeing promos for it, but I didn't get around to watching it. Is it good? 11 hours ago, Tanktimus the Encourager said: Where is the dishonor on your cow gif? Dishonor on your cow sir, dishonor on your cow. Dishonor on m-... my cow? 10 hours ago, WhiteGhost said: Time to get pretty The Tooth Fairy was the movie an airline decided to show us on a trans-atlantic flight. My first reaction was, "Whhhhyyyyy are you torturing uuuuusssss?!?" Then at some point during the movie, somehow, someway, I actually started to like it. To this day I'm still not sure if it's secretly a good movie in disguise, or if there's just something wrong with me. 2 1 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
CJL Posted April 23, 2019 Report Share Posted April 23, 2019 Looks like a great challenge. Good luck! 1 Quote Get Healthy: 4 of 35 Get Strong: 1 of 15 Get Outside: 1 of 10 Get Off the Phone: 4 of 35 My Challenge Past Challenges: 1 “If you trust in yourself. . .and believe in your dreams. . .and follow your star. . . you’ll still get beaten by people who spent their time working hard and learning things and weren’t so lazy.” ― Terry Pratchett, The Wee Free Men Link to post
Hazard Posted April 23, 2019 Author Report Share Posted April 23, 2019 15 minutes ago, CJL said: Looks like a great challenge. Good luck! Thank you. Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
Hazard Posted April 23, 2019 Author Report Share Posted April 23, 2019 DAY 2 Exercise Bike 7 min. at tension #3 16 min. at tension #4 22 min. at tension #5 Break-Fast 4 egg whites 10 oz ham 4 oz cream of wheat 2 g fish oil Strength Training natural leg extensions 4x10 paused box squats 4x16 romanian deadlifts 4x12 standing barbell calf raises 5x30 <---- This was supposed to be 5x75, but my calves were on fire by 30 reps. I'll have to build up to it. weighted walking lunges 3x24 Lunch 10 oz chicken breast 1 cup mixed vegetables (brocolli, cauliflower, carrots, brussel sprouts, bell peppers, onion) 9.5 oz potatoes a banana a mandarin orange Dinner Breads, peanut butter, fruits, and chocolates. I didn't bother writing any of it down. There was no meat or veggies involved. This meal was off-plan, and a mess of just grabbing whatever I felt like eating. Not a wise choice. I'll do better tomorrow. Bedtime 30 grams protein powder 4 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
Arkania Posted April 23, 2019 Report Share Posted April 23, 2019 8 hours ago, Hazard said: I've never actually seen that show. I remember seeing promos for it, but I didn't get around to watching it. Is it good? I like it. It's a bit dramatic but not that much (like other competition shows). 1 Quote Battle Log | Epic Quest | Instagram Actual Challenge: Work hard play hard Old Challenges: Lvl 1 Challenge - Arkania chases herself - Arkania's life will be cleared to the base with downshifting - Arkania transforms to Ronja Rövardotter - Arkania is back in black - Arkania goes far and beyond the Ninja Warrior Casting Link to post
Hazard Posted April 24, 2019 Author Report Share Posted April 24, 2019 DAY 3 Exercise Bike 4 min. at tension #3 31 min. at tension #4 25 min. at tension #5 Break-Fast 6.5 oz steak 4.5 oz ham 4 egg whites 5 oz Irish oatmeal 2 g fish oil Strength Training super set of EZ bar preacher curl 4x12 EZ bar standing curl 4x12 DB curl (alt. arm) 4x12 super set of Rope pushdown 4x12 Rope overhead tricep extension 4x12 Lunch 8 oz chicken breast 1 cup mixed vegetables 2 cups white rice a can of vanilla coke Dinner 8 oz chicken breast 2 mandarin oranges a pear Bedtime 50 grams protein powder 4 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
StillStar Posted April 24, 2019 Report Share Posted April 24, 2019 omg that's a lot of protein! I knew that you have to eat a lot to build muscle, but to see it all written down like that... phew! good luck! 1 Quote Link to post
Hazard Posted April 25, 2019 Author Report Share Posted April 25, 2019 17 hours ago, StillStar said: omg that's a lot of protein! I knew that you have to eat a lot to build muscle, but to see it all written down like that... phew! good luck! Thanks! Yeah I'm eating near 300g of protein every day. Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
Hazard Posted April 25, 2019 Author Report Share Posted April 25, 2019 I'm crawling into bed and the computer's off anyway. Posting this as a reminder to myself that I need to post today's (Wednesday, Day 4) update sometime tomorrow. 1 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
Arkania Posted April 25, 2019 Report Share Posted April 25, 2019 11 hours ago, Hazard said: Thanks! Yeah I'm eating near 300g of protein every day. That really IS a lot 1 Quote Battle Log | Epic Quest | Instagram Actual Challenge: Work hard play hard Old Challenges: Lvl 1 Challenge - Arkania chases herself - Arkania's life will be cleared to the base with downshifting - Arkania transforms to Ronja Rövardotter - Arkania is back in black - Arkania goes far and beyond the Ninja Warrior Casting Link to post
Hazard Posted April 25, 2019 Author Report Share Posted April 25, 2019 3 hours ago, Arkania said: That really IS a lot The protein hasn't actually been the hard part. I snapped a shot of my breakfast back on Day 2. It took me only a few minutes to eat the eggs and ham. That bowl of cream of wheat, however, was a chore. Took me something like 20 minutes to eat through that. 3 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
Hazard Posted April 25, 2019 Author Report Share Posted April 25, 2019 DAY 4 Near the end of the last NF challenge, my treadmill broke. The part I needed arrived, and I got my treadmill working. I'm happy to be running again. Cardio 15 minutes on the bike 45 minutes on the treadmill Break-Fast 10 oz chicken breast 2 whole eggs scrambled 3.5 oz cream of wheat mixed w/ cane sugar a banana 2 mandarin oranges 2 g fish oil Strength Training wide grip lat pulldowns - 4x18 DB rows (alt. arms) - 4x10 rope lat pulldowns - 4x12 cable rows - 4x16 bodyweight wide grip horizontal rows - 5 sets to fatigue deadlifts - 3x10 DB shrugs (15 sec hold on last rep of each set) - 4x12 Lunch 3.5 oz sliced turkey 3.5 oz sliced ham a bagel (made a sandwich with the turkey & ham) 4 oz chicken breast 1.5 cups mixed vegetables (broccoli, cauliflower, carrots, brussel sprouts, bell peppers, onion) 4 blocks hershey bar Dinner 7 oz steak Pretend Bedtime (I was up another couple of hours after this) 52 g protein powder Actual Bedtime 50 g more protein powder, because why the heck not. 4 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
Hazard Posted April 26, 2019 Author Report Share Posted April 26, 2019 DAY 5 Cardio 52 minutes on treadmill Break-Fast 8 oz steak 4 egg whites 5 oz Irish oatmeal 2 g fish oil ((That meal’s not entirely accurate. A certain someone used her Too-Cute-to-Deny-Me superpower to get bites of Daddy’s breakfast.)) Strength Training barbell OH press - 4x12 seated DB press - 3x10 standing DB side laterals - 4x12 cable side laterals - 3x10 cable reverse flys - 4x16 headstand pushups - 5 sets to fatigue Second Breakfast 8 oz chicken breast 1 cup mixed vegetables 1 cups white rice a banana Lunch 8 oz chicken breast 3 mandarin oranges can of vanilla coke Afternoon Tea bagel with slice of cheese 6 pieces of pepperoni can of vanilla coke Dinner 5 oz chicken breast Supper 11 eggwhite omelette Bedtime 90 g protein powder 1 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
WhiteGhost Posted April 26, 2019 Report Share Posted April 26, 2019 Glad you got your dreadmill working again. 1 Quote HUNTER OF ALL THINGS SHINY Intro Thread Bodyweight Exercise Library The Arruvia Conspiracy Challenges: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Other Challenges: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15 16, 17, 18, 19, 20, 21, 22, 23, 24, High School [Current] Level 2 Ninja Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11 Link to post
Hazard Posted April 26, 2019 Author Report Share Posted April 26, 2019 10 hours ago, WhiteGhost said: Glad you got your dreadmill working again. Come now, you know the drill, let's stay chill with that swill and only bring goodwill for my treadmill cause it's the real deal that gives cheap thrills and pays the bill to refill my body's landfill with the next meal. 3 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
Tanktimus the Encourager Posted April 26, 2019 Report Share Posted April 26, 2019 Good job fixing The-Machine-That-Must-Not-Be-Named. 1 Quote Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51 "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to post
Hazard Posted April 27, 2019 Author Report Share Posted April 27, 2019 4 hours ago, Tanktimus the Encourager said: Good job fixing The-Machine-That-Must-Not-Be-Named. "I can make bad things happen to people who are mean to me. I can make them hurt, if I want." ~~ Treademort 4 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
Hazard Posted April 27, 2019 Author Report Share Posted April 27, 2019 DAY 6 Cardio 60 minutes on treadmill Break-Fast 6 oz chicken breast 2 whole eggs scrambled 4 oz cream of wheat 2 g fish oil Strength Training romanian deadlifts - 5x12 standing barbell calf raises - 7x40 exercise bike -- 10x30 sec around 100 rpms at tension #7. ((There's still a spot at the top of my thighs that hasn't recovered from Monday's leg day. I attempted natural leg extensions, front squats, lunges, and back squats. All were a no-go. Since the rest of my thigh muscles were fine though, and I wanted to work them, I resorted to using the exercise bike as a strength exercise -- by doing "sprints" on it at a relatively high tension setting.)) Second Breakfast 60 g protein powder Lunch 2 chicken sandwiches at Chik Fil A Dinner 6 oz chicken breast 1 cup mixed vegetables bit of chocolate Supper 10 eggwhite omelette Bedtime 70 g protein powder 3 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
Guzzi Posted April 27, 2019 Report Share Posted April 27, 2019 3 Quote Make Life Rue The Day Turning back the clock Recipe book 14 Life is far too short to take seriously Link to post
Hazard Posted April 28, 2019 Author Report Share Posted April 28, 2019 DAY 7 No exercise or fussing over food today. Our family had a dangerous medical emergency. I wasn't the patient, but I was at the hospital E.D. all day. Things are okay now. We're back home. 6 Quote You haven't seen my Final Form There is only one god, its name is death; and there is only one thing we say to death: "Not today" Link to post
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