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After years of trying, I finally attained my long-term goal of being able to perform the muscle up.  As is often the case, when you achieve a long term you goal I floundered for a bit trying to figure out where I wanted to focus next.  After a fair bit of contemplation I have decided that I am going to double down on calisthenics tricks and have come up with a very ambitious plan.  It is a long term plan and, by all rights, so ambitious as to be almost laughable.  But like the old saying goes: Shoot for the moon, because even if you miss you still end up among the stars (with only limited food and fuel until you eventually die of asphyxiation). 

 

For some reason they always leave that last part off...

 

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 My goal is by the end of the next year (2022) I want to be able to perform the following 8 skills:

  • Front Lever
  • Back Lever
  • Human Flag
  • Handstand Pushup
  • Press to Handstand
  • Planche Hold
  • Planche Pushup
  • Iron Cross

 

Some of those are realistic and should be attainable within that timeframe with reasonable effort.  Others will be much more challenging.  For example, the guy I am following for Iron Cross progressions was bragging that he was able to get the skill after training it for only 3 years...

 

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I have split these skills into groups, with the first 3 and Iron Cross on Pull Day and the remaining 4 on Push Day.  The workouts consist of 3 sets of 5 reps each for 3 progressions, consisting of my current skill level and the 2 levels before that.  Some of them (like the planche hold) I cannot even get the first progression, so the other 2 will be working on prerequisite skills/ strength building.

 

I am going to continue with my current system for the remainder of this year and then at the beginning of 2022 I will make an assessment of where I am and where I need to be by the end of the year and set targets for various progressions over the course of the year.

 

In addition to working on these new skills, I don't want to lose the skills I have already built up, so after each workout I will also do 5 reps each of the following:

  • Muscleup
  • Russian Dip
  • Straddle Handstand (min 20 seconds each)
  • Dragon Lift
  • Bar Walkover (Front & back is one rep)

 

And that is my very ambitious plan for my showoff skills.

 

But that still leaves the other half of the challenge, the naked part.

 

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Being able to do skills is one thing, but having a body that looks good doing them is even more impressive.  Not to mention the benefit to learning these skills that comes from having less bodyweight to move around.

 

This part of the program comes in 2 parts:

  • Calories in
  • Calories out

 

That is probably not very controversial so let's get to it

 

Calories out has mostly been cardio.  After my workouts I have been walking/running (OK, mostly wallking) for 5K around the park.  I don't feel like it has been particularly useful and in fact often leaves my joints wishing I had just left well enough alone.   As it so happens, as I have been running (walking!) through the park I have watched other groups in the park each doing their own things, dancing, playing instruments, painting, etc. and one group in particular has been working on some dance moves that I thought looked pretty cool.  Last week I stopped by after my run and asked if I could join them and they enthusiastically agreed.   So starting from this challenge, my cardio is going to from learning a sweet dance routing that looks like it could very well be based on some TikTok viral dance.  

 

Calories in is going to be about cooking real food and limiting snacks.  This is going to be particularly hard during this holiday season, but if I don't have a goal I will end up eating all the cakes and pies which would be counter-productive to the rest of my goals.

 

Specifically I need to have at least 5 home cooked meals each week (although I don't necessarily have to be the one that cooks them).  I have learned from past experience that if I don't have a meal plan in place I have a much harder time actually making stuff so my first point of action for this is to come up with a meal plan of some sort for the remainder of the challenge.

 

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Intro Thread    Bodyweight Exercise Library   Shuffle Club

The Arruvia Conspiracy Challenges: 1, 2, 3, 4, 567, 89, 10 

Other Challenges: 12345, 6, 7, 89, 10, 11, 1213, 14, 15 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 3132Ambition [Current]

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32 minutes ago, WhiteGhost said:

But that still leaves the other half of the challenge, the naked part.

 

So this is a secret Speedo challenge then, right?

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I'm more than adequate. Leave Kanye out of this. 

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I saw naked so here I am! 

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Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero

Level: 19 Ranger | STR 36 | DEX 29 | STA  35 | CON  43 | WIS 35 | CHA 23|

 

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Accountibillibuddies: Doodlies setting the world alight

Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 | 2021

 

I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room.

 

Current Challenge: Shello Finally Fitnesses (sort of) and does some other things

Challenges: 1, 2, 3, 4, 5, 6, 789, 10, 11, 12 , 131415, 1617181920, 21, 2223242526272829303132, 33, 3435, 36??

Starting weight = 290.4; Current weight = 269; Total pounds lost: 21.4

 

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On 10/17/2021 at 1:07 AM, WhiteGhost said:

Calories in is going to be about cooking real food and limiting snacks.  This is going to be particularly hard during this holiday season, but if I don't have a goal I will end up eating all the cakes and pies which would be counter-productive to the rest of my goals.

 

I discovered last holiday season that applying then "never two in a row" principle actually works surprisingly well for limiting snacking.

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On 10/17/2021 at 3:39 PM, deftona said:

 

So this is a secret Speedo challenge then, right?

Oh heavens no, speedo season isn't until late January/ Early Feb.  

 

On 10/17/2021 at 9:26 PM, Tanktimus the Encourager said:

Following along for the impending nudity. 

No Idea GIF - I Dont Have Any Idea What Youre Talking About No Idea -  Discover & Share GIFs

My dear sir, this is not that kind* of porn site!

 

23 hours ago, sarakingdom said:

Season 9 Nbc GIF by The Office

Now that is ambitious nakedness...

 

22 hours ago, Happienumber said:

 

702075.jpg.5dc83c7203508b03170802bbc49d002e.jpg

Don't believe it, the eyeball sucking this is just a myth :P 

 

20 hours ago, Jupiter said:

Following. :) 

Welcome!

 

14 hours ago, Mr_Willes said:

Ooow and we need progress pics, because, well, we uhm, need to see if there is, like, progress...

You're talking about my planche progressions, right?

 

10 hours ago, Tanktimus the Encourager said:

Screen_Shot_2020-04-28_at_12.21.48_PM.pn

hahahaha, I think you are going to need to keep this image in reserve.  I can see it being useful a lot when a certain person is around ;) 

 

8 hours ago, Shello said:

I saw naked so here I am! 

You are here for all the right reasons, then :) 

 

13 minutes ago, Scaly Freak said:

 

I discovered last holiday season that applying then "never two in a row" principle actually works surprisingly well for limiting snacking.

I suppose that might work depending on the definition of "two".  When "one" consists of an entire pumpkin pie, "never two in a row", while very sound advice, seems a little insufficient

---------------------------------------------------------

 

Yesterday was freezing cold (well almost, it was 3C) but I still went out to the park anyway and started things off with a pull workout.  Details of the workout in the spoiler for anyone interested

Spoiler

 

Front lever: tuck bounces 2x5, Single leg bounces 1x5/leg, Single Leg holds for max time x3

Back Lever: Tuck bounces 1x5, Single leg holds max time x2, full lever lifts x2

Human Flag: Single leg bounce 1x5/side, double leg bounce 1x5/side, Full drops 1x3/side

Iron Cross: Hands out static hold max time x5, Hands out bounces 3x5, Strap Support hold max time x2

Grease the Groove: 5 each of muscleup, Russian Dip, Dragon Lift, Bar Walkover, Straddle Handstand

 

 

After my workout, I went over to West Gate to find the dance group.  There was no way I could keep up with their movements so they taught me the basic steps and I spent about an hour just practicing the basic step.  Apparently this dance style is called shuffle and the basic movement is the running man.  They gave me some homework to come back and watch some tutorials because they didn't feel like they could explain clearly how to do the movement properly.  An hour of this was some serious conditioning and I was more sweat, out of breath and just plain exhausted than running 5k.  Definitely a good cardio workout.

 

Once I was finished dancing, I went back to the calisthenics sections and did some stretching and ran through my gymnastics routine a few times (I didn't have time for that before dancing).  I like hanging out to do my stretching at the park because there is a crew there that I can stretch with and doing stuff together with likeminded folks is way more enticing than doing it alone.

 

When I got home I spent the afternoon playing Skyrim, and then for dinner made some Sausage stir fry

GaJiYuO.jpg

 * we are this kind of porn site :P 

 

I am trying to clear out the freezer a bit and we have a couple of bags of Chinese sausages that have been there for a while because I didn't know how to use them.  Ghostess gave me some tips so I decided to try it out and it ended up coming out much better than I expected.  

 

I spent the rest of the evening doing laundry and watching Youtube tutorials for Shuffle dancing

 

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HUNTER OF ALL THINGS SHINY

Intro Thread    Bodyweight Exercise Library   Shuffle Club

The Arruvia Conspiracy Challenges: 1, 2, 3, 4, 567, 89, 10 

Other Challenges: 12345, 6, 7, 89, 10, 11, 1213, 14, 15 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 3132Ambition [Current]

Level 2 Ninja

Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11

 

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2 hours ago, WhiteGhost said:

Apparently this dance style is called shuffle and the basic movement is the running man.

 

Just googled this and now I want to learn. Holy moly, I can see why it's serious conditioning. I am out of breath watching it. 

 

 

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THOUGHTS become WORDS
WORDS become ACTIONS
ACTIONS define your CHARACTER
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On 10/17/2021 at 9:07 AM, WhiteGhost said:

dance routing that looks like it could very well be based on some TikTok viral dance. 

 

14 hours ago, WhiteGhost said:

Apparently this dance style is called shuffle and the basic movement is the running man. 

 

"TikTok viral dance" 🤣   Hahah LOL 😂   Stop, I can't breath! 

 

I so wish I could shuffle! I love the music, I love the dance style. If there are any kind of progress videos I want to see this challenge/coming year it's your shuffle progress!

 

 

From the comments on that video :D

image.png.ef220d58292d89a1164f8e432161f2c6.png

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Here!  I'll be the outlier and say feel free to keep your clothes on.  We're not that kind of friends.

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20 hours ago, Happienumber said:

 

Just googled this and now I want to learn. Holy moly, I can see why it's serious conditioning. I am out of breath watching it. 

 

 

Right?  In the past when I was running I would see this group doing their thing and I would think to myself, "you know, I would rather be doing that"

 

17 hours ago, Mr_Willes said:

 

Oh heavens, no speedo season isn't until late January/ Early Feb.  

 

FTFY

And once again we learn just how important punctuation is :D 

 

9 hours ago, Tobbe said:

I so wish I could shuffle! I love the music, I love the dance style. If there are any kind of progress videos I want to see this challenge/coming year it's your shuffle progress!

Well, it is the start of a new challenge so if you want to learn along with you are welcome to join the club :)    As for that video, I just happened to have that particular one open in another tab because that girl is one of the folks I am referencing for tutorials

 

9 hours ago, Epsilonte said:

Yesss, awesome challenge, count me in! Can't wait to see your naked progress and all that delicious (food) porn. :D

Welcome aboard!  I hope to eventually have some progress to show off :) 

 

8 hours ago, Cheetah said:

Here!  I'll be the outlier and say feel free to keep your clothes on.  We're not that kind of friends.

Yet ;) 

 

-----------------------------

 

Yesterday I went to the park only to discover that they did some maintenance on the pullup bar (the cement around the base was getting loose and it was starting to get wobbly. They pulled it all out and replaced it with new cement).  Luckily I did not have much on my program for yesterday that required a pullup bar because it was push day.  Workout in the spoiler:

Spoiler

 

Handstand Pushup: handstand steps, NSPU negatives 3x5, semi-supported half rep HSPU 2x5

Handstand Press: handstand kickups 3x5, hip lifts 3x5 

Planche: hip lifts 3x5, ring taps 3x5, planche leans 3x5

Planche Pushup: leg lifts 3x5, swing dip negatives 3x5, swing dips 3x5

 

 

After my workout it was time to meet up with the dance group so I did some dancing for about an hour and completed ran myself ragged.  I took a video to show where I am starting from

 

After dancing I went back to the calisthenics section because I still hadn't done my Grease the Groove stuff yet.  I did all of those, but the muscleup was tricky because I had to use the monkey bars for it.  The additional width was really challenging and my shoulders are not thanking me today.  After my GTG stuff I spent some time stretching.

 

I got home and cleaned up but before I had time to have lunch or even a protein shake the cleaning lady showed up and I didn't feel right cooking stuff while she was in the kitchen cleaning.  I was starving, though, so I ended up stuffing my face with a bunch of almonds until she was done in the kitchen and I could go make some lunch.

 

Dinner was just a vinegared cucumber and some roasted duck from the freezer.

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HUNTER OF ALL THINGS SHINY

Intro Thread    Bodyweight Exercise Library   Shuffle Club

The Arruvia Conspiracy Challenges: 1, 2, 3, 4, 567, 89, 10 

Other Challenges: 12345, 6, 7, 89, 10, 11, 1213, 14, 15 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 3132Ambition [Current]

Level 2 Ninja

Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11

 

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1 minute ago, Manarelle said:

 

246059304_4645773462110440_2895480762012225437_n.jpg?_nc_cat=108&ccb=1-5&_nc_sid=8bfeb9&_nc_ohc=zUh5NzMKd38AX9A6pbV&_nc_ht=scontent-iad3-1.xx&oh=299ffa03d4db13aa8bb9b168ffcfc112&oe=6196AF1E

 

Following. 

Hmm, I think my overarching goal is to never end up with a beech body :D 

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HUNTER OF ALL THINGS SHINY

Intro Thread    Bodyweight Exercise Library   Shuffle Club

The Arruvia Conspiracy Challenges: 1, 2, 3, 4, 567, 89, 10 

Other Challenges: 12345, 6, 7, 89, 10, 11, 1213, 14, 15 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 3132Ambition [Current]

Level 2 Ninja

Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11

 

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7 hours ago, WhiteGhost said:

After my workout it was time to meet up with the dance group so I did some dancing for about an hour and completed ran myself ragged.  I took a video to show where I am starting from

 

This is great!! Videos are best for learning how to dance - you can see where you are and what to improve and you have something neat to look back to a few weeks, months, years down the road. Very motivating. :)

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Previous challenges: 1,2,3,4,5,6,7,8,9,10

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Now I want to learn to shuffle...

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Great job on the shuffle! 

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Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero

Level: 19 Ranger | STR 36 | DEX 29 | STA  35 | CON  43 | WIS 35 | CHA 23|

 

Spoiler

 

Epic Quest Avatar Lifting profile | D&D Character Sheet

Accountibillibuddies: Doodlies setting the world alight

Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 | 2021

 

I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room.

 

Current Challenge: Shello Finally Fitnesses (sort of) and does some other things

Challenges: 1, 2, 3, 4, 5, 6, 789, 10, 11, 12 , 131415, 1617181920, 21, 2223242526272829303132, 33, 3435, 36??

Starting weight = 290.4; Current weight = 269; Total pounds lost: 21.4

 

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