dna's quest.

[dna]

Name:

Dna

Brief overview of goals:

Subject to change and improvement...

Fitness goals:-

Circuit training - 25*3 sets

Lower Body exercises: 20*3 Squats, 20*3 Sumo Squats and 20*3 lunges

Going through a deck of cards fitness routine (Skipping, pushups, squats and crunches) as warm up routine in morning.

Yoga 5 days a week with new poses added per week.

Start off Plank and side planks

Continue my early morning jogs.

Life Goals:-

Cutting Soda down to 1 per week

Continue learning French.

Studying for Certification module.

Continue writing my articles and hopefully this time i get paid for them too.

Send my photographs to Magazines for job selection

If you follow a specific way of eating:

Nothing strict mostly sandwiches as my breakfast and dinner. Have to cut back on the Soda this month thus its made it to my goals of this month.

Any other piece of information you think would be useful for team creation:

Apart from my work schedule and certification courses nothing else. I will see out this Challenge count on it !!!

If you want to be part of a team or if you want to work alone:

Team definitely.

[dna]

Gonna do a quick backtrack of the fitness and diet regime i followed since 7th of this month!!

[dna]

This was my fitness routine for 7th, 9th and 11th.

Fitness Challenge:

5AM - hit the gym straight to the treadmill - 10 minutes (1.30minutes sprint); cycling - 15 minutes; Dips - 5 X 2

6.30AM - yoga 25 minutes

Evening:

Warmup:- Squats (10 X 3) , Pushups (10 X 3) , Lunges (6 X3) and skipping (1 minute X 3)

Dumbbells (10 kg) : Parallels, Verticals, Horizontals - 7 X 3 reps; Tricep pulls - 6X 3; bicep curl - 6 X 3; Wrist curls - 6 X 3

Food:;

Breakfast: Two sandwiches in morning

Lunch: Daal and roti (pulses and bread)

Dinner: fruits and vegetables

[dna]

This was for 8th, 10th and 12th:

Fitness:

5.30 AM - Yoga 45 minutes

breathing exercises along with stretching.

Evening:

Walk - 2km (try to maintain and improve it but for the time being sticking to 2km)

Pack of card fitness regime (pushups, squats, crunches and jumping jacks) - could only do 15 on the first day, the next day (10th) did 20 cards out of the total and on 12th managed to 24 cards. Need to reduce on the resting interval. Currently doing 60 seconds between 5-10th card.

Breakfast: banana and sandwich

Lunch: rice and daal (pulses)

Dinner: grilled chicken salad. (i know bad choice but its addictive)

[Alethea]

Hey, what awesome goals! LOVE the yoga, and your pack of cards fitness regime is inspired! So cool!

[Anivair]

Sounds like you're on the right track. I'm not sure how a grilled chicken salad is a bad choice. Sounds good to me. I'm about to go have one now.

[danblader]

That is a pretty incredible routine you've got there. If you keep it up you'll hit your goals no problem, as well as being incredibly fit!

I have but one suggestion, you listed breakfast as banana and a sandwich.....why not try....a banana sandwich! They are delicious!

How are things going on the job front?

[dna]

@Alethea: thank you... still tweaking away the schedule making it more grueling and hopefully tomm morn i go for a 2 mile run !!

@Anivair: yes for the time being i'm on right path hopefully i stick to it *fingers crossed* well i kinda regimented on having Chicken on weekends along with one drink a week... !!

@Danblader: never tried a banana sandwich *ponders* interesting cuts my time a bit too !! thanks... hopefully i pass this time my fitness goals!! !! Works fine making me travel so making it tough to update my logs... though i'm taking my pack of cards with me so i can get some kind of workout in the dingy hotel rooms !!

[dna]

Update on the fitness regime:

13th and 15th:-

Fitness Challenge:

5AM - hit the pack of cards (30 cards yes yes i'm improving) of squats, pushups, jumping jacks and crunches. Then walked for only 1 km tried more but couldn't. Hopefully by the end of this month i can improve on this figure.

6.45AM - yoga 35 minutes (was soothing and relaxing)

Evening:

Warmup:- Squats (10 X 3) , Pushups (10 X 3) , Lunges (8 X3) and skipping (1 minute X 3)

Incline pushups - 25X3; isometric squats (4 X 3) - tried this in front of a mirror to ensure i do it properly.

Food:;

Breakfast: Omelette sandwich

Lunch: Daal and roti (pulses and bread)

Dinner: Rice and daal (pulses and bread)

Though i was travelling i tried to stick to the schedule.

[dna]

14th and 16th:

6.30 AM - Yoga 50 minutes (breathing exercises along with stretching as a starter then progressed to the more grueling routines)

Evening:

Dint manage to do any as i was pretty tired from the site visits... !!

Food:

Breakfast: Porridge and a glass of milk

Lunch: Daal and roti (pulses and bread)

Dinner: Rice and daal (rice and pulses)

Site visits suck!!

[Martinpanduh]

Good job so far! Let's do this!

[dna]

This was my fitness routine for 17th, 19th and 21st.

Fitness Challenge:

5AM - Since in the plant so i run around the campus for the time being... i clocked 3 km on 21st didn't time myself but i'm happy as i'm not a runner per se...

6.30AM - yoga 25 minutes - coming along just nicely like clockwork !!

Evening:

Warmup:- Squats (10 X 3) , Pushups (10 X 3) , Lunges (6 X3) and skipping (1 minute X 3)

Dumbbells (10 kg) : Parallels, Verticals, Horizontals - 10 X 3 reps; Tricep pulls - 10X 3; bicep curl - 10 X 3; Wrist curls - 10 X 3

Food:

Breakfast: Two sandwiches in morning

Lunch: Daal and roti (pulses and bread)

Dinner: fruits and vegetables

Strange thing the plant has a weights corner but not a treadmill go figure !!

[dna]

18th, 20th, 22nd:

Fitness:

5.30 AM - Yoga 45 minutes (still sticking to the yoga routine no additions or deletions so yay!!)

breathing exercises along with stretching.

Evening:

Walk - 2km (I kinda settled on it considering I'm on site most of the time so generally get to walk this much)

Pack of card fitness regime (pushups, squats, crunches and jumping jacks) - Actually stuck on 29 cards for past three alternative days... guess i'm plateaued else my stamina sucks !!

Breakfast: banana and sandwich

Lunch: rice and daal (pulses)

Dinner: roti & daal (bread and pulses) repetitive but good for health i guess !!

One thing thats screwing me up is my lack of sleep... i'm sleeping less than 3-4 hours and atm it doesn't look i'm gonna improve on that figure !! help somebody??

[dna]

One addition i must say i'm nearly nearly completing a 1,000 situps and 1,000 pushups. I know i didn't add this to my fitness goals so can this be a sub-goal of mine?? Is it ok to do so???

[Denny]

I don't think anyone blames you for adding a goal. Regarding your sleep problems, have you tried taking a nap in the middle of the day or afternoon? Keep up the good work!

[LynnyLee]

Quite an accomplishment. By all means add it to your goals.

[Brometheus]

Good job on that! Yeah, I think modifying the goals and adding it is okay

[dna]

@Denny: thanks for the inputs... naa i cant do so as i'm mostly in the plant side or in the office with boss always hovering around... lol... thanks mate..

@LynnyLee: thanks think i'll be adding it for sure

@Clawed_Bear: thanks for that... yeah didn't expect in the begining of this challenge that i would be able to cross 1000 squats and all...

[dna]

This was my fitness routine for 23rd, 25th and 27th.

Fitness Challenge:

5AM - Still in the plant so continuing my running and walking around the plant... and i dislike runnign per se. Managing decent enough distance 2-3 km. Trying to see if i can push myself to hit the 4km or 5km by end of month doubtful but still

6.30AM - getting my daily dose of yoga into my system perfect way of detoxing myself and getting ready for the day. 25 minutes

Evening:

Warmup:- Squats (15 X 3) , Pushups (15 X 3) , Lunges (10 X3) and skipping (3 minute X 3)

Dumbbells (10 kg) : Parallels, Verticals, Horizontals - 10 X 3 reps; Tricep pulls - 10X 3; bicep curl - 10 X 3; Wrist curls - 10 X 3;

Managing to do the following as well:

Farmers Walk(15 seconds X3), calf raises(15X3) and dumbbell shoulder presses (8X3)

Food:

Breakfast: Bread toasted with single egg.

Lunch: Daal and roti (pulses and bread)

Dinner: fruits and vegetables - generally have the fruits which is provided in our quarters.. tasty and refreshing.

Strange thing the plant has a weights corner but not a treadmill go figure !!

[dna]

24th, 26th, 28th:

Fitness:

5.30 AM - Yoga 60 minutes - incorporated different poses into my yoga routine included Standing, seated to my regular set of sleeping on back and on stomach.

The regular stretches afterwards including the drills which i was taught as a kid... touching the toes, spreading the legs and touching the ankles, twists etc - Bumped up the timing to 25 minutes.

Evening:

Walk - 3.5km (Since I walk the whole day in the plant to go from one place to another I managed to improve my stamina and thus in the evening once i'm back in the quarters i quickly change and go out for a walk not yet at a brisk pace but little faster than a stroll...

After coming back from walk i go into the Pack of card fitness regime (pushups, squats, crunches and jumping jacks) - To remove the monotony of the regime i started mixing up the exercises like pushups i started doing variants like the Indian pushups/Dive bomber pushups or the Diamond pushups etc, squats are generally bodyweighted or Prisoner Squats, Crunches vary from crossed-arms crunches or the wrist to knee crunches etc. I somehow manage to do around 30-32 cards still cant manage to do the entire pack of cards but i'm getting there.

Breakfast: banana and sandwich

Lunch: rice and daal (pulses)

Dinner: roti & daal (bread and pulses) repetitive but good for health i guess !!

[dna]

My sleeps still out for a toss but i'm happy i stuck to my goals and managed to do so far.

Achievement i guess: Pants feel loser; shirts fitting better; I'm getting some kind of definition in my arms, chest and stomach so yaay!!! All that pain and sore muscles are paying off !!

[lwow]

nice work, a lot of improvement over the challenge so far

[dna]

This was my fitness routine for 29th, 31st and 02th.

Fitness Challenge:

5AM - just kept it simple towards the end of the challenge by going up 3.3km thats good for a start must say.

6.30AM - Increased my Yoga time as i felt its improving in my focusing and concentration or maybe i'm just liking Yoga more now !!

Evening: Well to be honest i did not do any of the following exercises on 29th and 02nd on Account of the Big games on Telly (India and Cricket!! )

But 31st went well

Warmup:- Squats (15 X 3) , Pushups (15 X 3) , Lunges (10 X3) and skipping (3 minute X 3)

Dumbbells (10 kg) : Parallels, Verticals, Horizontals - 10 X 3 reps; Tricep pulls - 10X 3; bicep curl - 10 X 3; Wrist curls - 10 X 3;

Managing to do the following as well:

Farmers Walk(15 seconds X3), calf raises(15X3) and dumbbell shoulder presses (8X3)

Food:

Breakfast: Bread toasted with single egg.

Lunch: Daal and roti (pulses and bread)

Dinner: fruits and vegetables - generally have the fruits which is provided in our quarters.. tasty and refreshing.

[dna]

30th, 01st, 03rd:

Fitness:

5.30 AM - Yoga 70 minutes. Stretched and increased the time format which i'm thrilled with tbh.

The regular stretches afterwards including the drills which i was taught as a kid... touching the toes, spreading the legs and touching the ankles, twists etc - Bumped up the timing to 30 minutes.

To compensate for the lack of exercises on 29th I skipped lunch and had a quick 25 minute pack of card exercise routine (squats, pushups, crunches and skipping/jump rope)which i normally used to do. At least i do not need to feel more guilty about it now !!!

Evening:

Continued with the Pack of card fitness regime (pushups, squats, crunches and jumping jacks) - Still do the whole mix n match exercises or variants to keep up the strain and i must say i'm happier doing it. Its been fun and will become a part of my exercise routine in the coming challenges i guess. But i must still say i still cant go through a whole pack of cards damn. Somehow have to stop at 33 cards.

I skipped the walking the past couple of days as in the plant it was easy not while coming back home.... thus i started hitting the weights and continue the same routine as i used to the other days:

Dumbbells (10 kg) : Parallels, Verticals, Horizontals - 10 X 3 reps; Tricep pulls - 10X 3; bicep curl - 10 X 3; Wrist curls - 10 X 3;

Breakfast: banana and sandwich

Lunch: rice and daal (pulses)

Dinner: roti & daal (bread and pulses) repetitive but good for health i guess !!

[dna]

thank you... i'm happy i could stick to my fitness goals this time around !!