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Rasheed

Rasheed quietly enters the room...

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Hi everybody! 

 

I joined NF three years ago and my big plans never quite got off the ground. Well, I'm glad my account is still here because I'm in a much different place now and excited to complete my first challenge. A couple months ago I had an emotional/spiritual awakening, and I've been able to establish some really good habits and goals. The past nine or ten weeks have been a good start (I've lost 35 pounds!), and now I'm looking forward to challenging myself even more through strength & endurance training. I've focused my diet on proteins and vegetables, and I'm not consuming sugary drinks or salty snacks anymore -- a big step for me!

 

For these next four weeks, my challenge goals are:

  • Bodyweight and strength training 4 times per week
  • Running a sub-9 minute mile daily (on treadmill)
  • 3 minutes of daily meditation
  • Continuation of healthy eating habits: small but filling breakfasts, vegetarian lunch, nuts and apples for snacking, vegetables and meat for dinner, no late-night eating (past 9:30 pm)

 

I'm moving into a new house on May the Fourth (be with you), and I've already installed a new strength training power cage. I'm excited to start barbell and dumbbell lifting! 

 

Image result for may the fourth be with you gif

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Hello!

I'm curious- did you pick May the Fourth (be with you) to move on purpose, or was it a wonderfully geeky coincidence?

Congratulations on no sugary beverages and salty snacks! That's so exciting!

You mentioned a small but filling breakfast- how do you accomplish this?

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Hi Silent Falcon! Just a happy, nerdy coincidence, I guess :)

 

My breakfasts have mostly been Belvita breakfast crackers or Greek yogurt. I'm definitely hungry by 11:30 or noon, but it powers me through the mornings. Coffee with a little milk but no sugar helps, of course. I'm not a big coffee drinker, though. 

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Welcome back to the rebellion!

 

20 hours ago, Rasheed said:

I'm moving into a new house on May the Fourth (be with you), and I've already installed a new strength training power cage. I'm excited to start barbell and dumbbell lifting! 

I love that your major first install was a power cage.

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8 hours ago, WhiteGhost said:

Welcome!  What does your workout plan look like?

 

Thanks! For now (at least until I get into the new place with my weights):

  • Squats x15, three sets
  • Pushups (normal, sometimes feet elevated) x15, three sets
  • Biceps curls (25lbs) x15, three sets
  • Don't have a good core exercise as part of my routine, so I'm open to helpful suggestions there!
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16 hours ago, Rasheed said:
  • Don't have a good core exercise as part of my routine, so I'm open to helpful suggestions there!

817778010526.jpg

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On 4/24/2019 at 4:33 PM, Rasheed said:

Don't have a good core exercise as part of my routine, so I'm open to helpful suggestions there!

The above is fantastic. 

Additional good core exercises (Gonna be hard to top that image though)

Side planks with reach throughs

Russian Twists

Leg lifts

V-ups

 

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On 4/24/2019 at 7:33 PM, Rasheed said:

 

Thanks! For now (at least until I get into the new place with my weights):

  • Squats x15, three sets
  • Pushups (normal, sometimes feet elevated) x15, three sets
  • Biceps curls (25lbs) x15, three sets
  • Don't have a good core exercise as part of my routine, so I'm open to helpful suggestions there!

 

welcome fellow lifting friend. don't forget about your back muscles ;=)

 

hopefully your move goes smoothly on Saturday!

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On 4/25/2019 at 7:33 AM, Rasheed said:

 

Thanks! For now (at least until I get into the new place with my weights):

  • Squats x15, three sets
  • Pushups (normal, sometimes feet elevated) x15, three sets
  • Biceps curls (25lbs) x15, three sets
  • Don't have a good core exercise as part of my routine, so I'm open to helpful suggestions there!

If you are doing freestanding bicep curls all of the above three should be working your core while you do them.  Planks are probably a waste of time if you are already doing pushups.  If I had to pick just one core exercise it would be deadlifts, but if you want something specifically targeting your abs, @Grumble has some good suggestions

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On 4/26/2019 at 12:34 PM, Grumble said:

The above is fantastic. 

Additional good core exercises (Gonna be hard to top that image though)

Side planks with reach throughs

Russian Twists

Leg lifts

V-ups

 

Thanks @Grumble -- I'm going to rotate these in! 

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All moved in to the new house!!  Still a bit sore from moving day, but I've got my home gym all ready to go and I'm starting my new workout routine tonight after the kids go to bed (they're usually down by 8:30). 

 

Routine's a work in progress... hoping to sketch it out a bit during downtime at work today. I'll let you all know what I come up with! 

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Two workouts down in my new home gym!

 

Monday: Mile run in 8:52, Inclined bench press (115 lbs x8, 3 sets), Bicep curls (25 lbs x10, 3 sets), Planks (30 sec, 2 sets), Barbell squats (115lbs x6, 2 sets), Cool down stretch

 

Wednesday: NerdFitness Dynamic Warm Up, Inclined bench press (95 lbs x8, 3 sets),  Bicep curls (25 lbs x10, 3 sets), Side planks *this is hard* (30 sec, 2 sets each side), Bodyweight squats (x20, 3 sets), Superman *for the back muscles, @saoithin* (30 sec, 1 set), Cool down stretch

 

I couldn't match my bench press weight from Monday, so I dialed it back a bit. The core exercises are INTENSE. Thanks for all the encouragement and advice, everybody!!!

 

P.S.-- Nutrition has remained consistent: small breakfasts, filling, low-calorie lunch, protein/veggie dinner, w/nuts and fruit for snacks. 

 

 

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