Shadow evolution: from warrior to assassin and beyond. (lrgart's 2nd coming)

[lrgart]

2nd Challenge - Starting stats:

Height: 67"

Weight: 195#

Neck:  15.5

Chest: 46.5

BIcep: 14.25

Waist : 37.25

Hip: 38.75

Thigh: 24.0

Calf: 16.25

 

I have been built like a warrior my entire life but I have aspirations to become more assassiny.  Last challenge I was able to meet my weight lifting/strength training goals no problem, but the mileage and agility training didn't happen as I had planned due to other responsibilities. My beautiful scout and her sister have rocked their training plans beyond belief (go Aimless and Pika24).  I can't begin to put into words how important and inspirational it is to have such strong support networks in place for this kind of work!

 

Goals for this challenge:

Cardio/conditioning: Weekly mileage of 15 miles composed of:  Trail running with natural obstacles as agility and strength training, Road running with playgrounds used as self-abuse waypoints, Swimming. (Nothing like having to time your breathing or else!) +2 STA

 

Strength training: 2 days of upper and lower body functional movement drills to include jumping, rolls, and wall climbs.  There is an exposed I beam at work that I can use for hand over hand work to work on upper body strength and drops into rolls.  Subgoal: 3 trips back and forth 10' section without dropping and increase dead lift to 300#.  +1STR

 

Diet:  I was successful in making meals prior to work with only 2 trips to the store during work to get food.  This was helpful for budget and ensuring that I followed healthy plan.  I want to continue this goal into this challenge.  Added side goal for this is to drop an inch from my waist (this is one area that I tend to carry my body fat).  +1 CON

 

Level up life goal:  Place ceramic tile in kitchen floor, and vinyl in DD's room.  +1 WIS

 

I still plan on completing Tough Mudder 2013 in MO.  Any and all welcome to meet up and slay the beast with me.

 

 

 

 

[aimless]

AWESOME!!! Love the goals! You're still killing my weekly mileage by at least 50% above and beyond what I'm capable of right now... but I'll pledge to try to get you out there to meet that goal this Challenge!!

 

Go for it... you've GOT this!

[CaraStarbuck]

Great goals, best of luck! And I hear you on having a support system; it takes a village.

 

I like that you're using different activities to get your weekly mileage; variety is the spice of life!

[lrgart]

Thanks Starbuck!

[Wolverine]

Awesome goals!  Love the trail running one in particular.  Nothing more assassiny then running through the trees, leaping over obstacles and the like.

 

We've got a home improvement Acountibilibuddy team going if you wanna join up.  A bunch of us have similar projects going this challenge.  You'll find us under the "Got wood?" team.  Cause we're classy like that.

[lrgart]

Thanks Wolverine!  And I'm classy enough to drink out of mason jars, so I think I will fit right in! 

 

Got my 3 mile run in today, and a bonus IM race against my daughter today-She annihilated me in backstroke!  WOOHOOO go Alaina

[Raina]

The "nothing like having to time your breathing or else!" definently made me laugh.

[lrgart]

Raina,

 

Water always shows me how much I take for granted that I can change my breathing rate depth whenever I am training with weights or running.  Butterfly was invented by a masochist, and I like to be abused, so we did some of it... Not for very long, but we did it!  Definitely need to incorporate more into my cardio training!

 

Glad to brighten your day.

 

Art

[aimless]

2nd Challenge - 

I still plan on completing Tough Mudder 2013 in MO.  Any and all welcome to meet up and slay the beast with me.

Hey... I may be fit enough to join you on this without dying (which would be most inconvenient!!!)

[lrgart]

Hey... I may be fit enough to join you on this without dying (which would be most inconvenient!!!)

WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOHHOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

 

THAT IS TOTALLY WICKED!!!!!!

 

er, uh, umm, no pressure love!

[Wolverine]

How old is your daughter?  My son is 10 months old, so he's not beating me at much yet (except maybe licking the refrigerator), but I'm looking forward to some friendly "competition" as he gets older.

[lrgart]

How old is your daughter?  My son is 10 months old, so he's not beating me at much yet (except maybe licking the refrigerator), but I'm looking forward to some friendly "competition" as he gets older.

The one that slaughtered me in backstroke is 10.  I think she is part fish-could be showing potential mutant tendencies   I can still take my other kids in land-based activities, but they make me work for it: 15 yo daughter, 12 yo son, 10 yo daughter, 4 yo daughter.

[rybo]

Sweet goals! Once the weather breaks I will be back to trail running instead of the roads.

[lrgart]

Thanks Rybo - I definitely miss the trails, but they are all covered in sloppy snow!  It would be great for agility training if you can find the trail...

[lrgart]

Yesterday's workout:
5 minutes rowing,
2 mile run,
circuit training 3x:
1 min battle ropes,
10x 50# slamball squat press slams,
box jumps 10x: over 24" box then up to 30"
box then depth jump down over the 24" box,
TRX push up x10 with feet on squat rack
weight tree (18" off floor)
TRX scaption isometric plank 10x 5 seconds
(same footing)
TRX supine pull ups x10 (same footing)

Then dinner

[rybo]

Very solid workout!

[lrgart]

Thanks Rybo

[lrgart]

Registered for Mudder 2013 in MO Sept 14th at 10

[lrgart]

Weekly recap:

 

Had to work this weekend (prn position at local hospital) and vowed not to use the elevator.  The therapy gym is on the 4th floor, but most of my patients were on the 7th, 10th, and 12th floors... I lost track of how many flights I went up and down this weekend.

 

After work, had to let off some steam so final workout of the week:

2 mile warm up

Circuit x 3:

     Battle ropes 1 min

     Lateral 24" box jump with weighted ball to fatigue, then finish off with 5 more unweighted,

     Forward box jump with finger crawl across 10' I beam then drop to floor (10' high) to fatigue,

     Unilateral KB clean and press x 10 each side,

     Slamball squat press and throw down x 10,

     Pull up to fatique,

Depth jumps: from 30" to floor over 24" to fatigue.

Practice planting off low box, and jumping for distance over 30" box to fatigue,

Wall climb practice x 10 Made it to approximately 10',

1 mile cool down

 

Weekly mileage: 10

No house projects with work schedule being nuts and kids having out of town activities-had to divide and conquer with the awesome aimless wonder!

[aimless]

You did awesome this week!!   Proud of you!!!

[lrgart]

Thanks babe! We need to plan another workout date! Silly work getting in the way......  sheesh!

[Wolverine]

Weekly recap:

 

Had to work this weekend (prn position at local hospital) and vowed not to use the elevator.  The therapy gym is on the 4th floor, but most of my patients were on the 7th, 10th, and 12th floors... I lost track of how many flights I went up and down this weekend.

 

After work, had to let off some steam so final workout of the week:

2 mile warm up

Circuit x 3:

     Battle ropes 1 min

     Lateral 24" box jump with weighted ball to fatigue, then finish off with 5 more unweighted,

     Forward box jump with finger crawl across 10' I beam then drop to floor (10' high) to fatigue,

     Unilateral KB clean and press x 10 each side,

     Slamball squat press and throw down x 10,

     Pull up to fatique,

Depth jumps: from 30" to floor over 24" to fatigue.

Practice planting off low box, and jumping for distance over 30" box to fatigue,

Wall climb practice x 10 Made it to approximately 10',

1 mile cool down

 

Weekly mileage: 10

No house projects with work schedule being nuts and kids having out of town activities-had to divide and conquer with the awesome aimless wonder!

 

There's a lot of "to fatigue" in that there workout.  Ouch... and awesome.

 

I got a big chunk of my home improvement project done, but I found that now that I have a very specific goal... I'm noticing all the stuff that needs to be done around the house that is NOT that goal.  I'm working hard but my to-do list is just getting longer... AHHH!

[lrgart]

There's a lot of "to fatigue" in that there workout.  Ouch... and awesome.

 

I got a big chunk of my home improvement project done, but I found that now that I have a very specific goal... I'm noticing all the stuff that needs to be done around the house that is NOT that goal.  I'm working hard but my to-do list is just getting longer... AHHH!

 

Way to go Bub!  I feel your pain on the specific house goals.  We are in the middle of several projects and the house seems to be in a constant state of disaster!  Can't wait to tick off the clutter monster this week, and hope to get one of the floors down this weekend.

 

Fatigue seems to be the only way for me to work-find something heavy enough and go til I can't move without hurting myself.  I am more of a hybrid assassin, hence the minotaur for character. 

[Wolverine]

How often do you workout? What's the recovery like when you're always going to failure?

[lrgart]

Wolverine, I have a day or 2 of rest between heavy weight days. Running/swimming 3-5x week. I am a Physiotherapist by training and have access to equipment all the time. You know what they say about idle hands.... I try to keep my patients routines active, fun, and add new things as possible. Sometimes that means using the retaining wall or drainage ditch. When I train to fatigue, it is a compound movement and it is usually fine the next day.