Wizard/Monk/Assassin (Who's your DM?)

[ZachAcid]

<p><span style="font-size:10px;">Alright so I am new here, but I'm going to start my first six week challenge, I guess I'm coming a bit late on it.  However, I am serious about fitness and I'm especially serious about becoming more agile, as well increase my bodies overall strength, endurance, (all the while decreasing fat content.)</span></p>
<p> </p>
<p><span style="font-size:14px;"><span style="font-family:'times new roman', times, serif;">The Wizard astutely arrives in beautiful sunny (not-so-much atm) San Diego, to begin a quest he'd only toyed with in his years of study locked away in his tower.  Now twenty-four years old, the realization that age would catch up to him faster than imagined, it is time to get serious about actually doing these things, as well experience new things and ways of thinking.</span></span></p>
<p> </p>
<p> </p>
<p><span style="font-family:'times new roman', times, serif;">Starting Body (I'm Admittedly Still Self Conscience Even Though I'm Told I Shouldn't Be)</span></p>
<p> </p>
<p style="text-align:center;"><img alt="526404_10151429879529830_222567079_n.jpg" src="https://sphotos-a.xx.fbcdn.net/hphotos-ash3/526404_10151429879529830_222567079_n.jpg" />  <img alt="315038_10151429879524830_2047045534_n.jp" src="https://sphotos-a.xx.fbcdn.net/hphotos-ash4/315038_10151429879524830_2047045534_n.jpg" /></p>
<p> </p>
<p style="text-align:center;">(And I sincerely apologize for the poor image quality, something is wrong with the power in the bathroom.)</p>
<p> </p>
<p style="text-align:center;">Starting Measurements</p>
<p style="text-align:center;">Weight: 215 Lbs</p>
<p style="text-align:center;">Height: 73"</p>
<p style="text-align:center;">Neck: 15"</p>
<p style="text-align:center;">Chest: 41"</p>
<p style="text-align:center;">Waist: 37"</p>
<p style="text-align:center;">Forearms: 12"</p>
<p style="text-align:center;">R Bicep: 13"</p>
<p style="text-align:center;">L Bicep: 12.5"</p>
<p style="text-align:center;">R Calf: 16"</p>
<p style="text-align:center;">L Calf: 16"</p>
<p style="text-align:center;">R Quad: 25"</p>
<p style="text-align:center;">L Quad: 24.5"</p>
<p> </p>
<p> </p>
<p style="text-align:center;">Measurements 4/8/2013</p>
<p style="text-align:center;">Weight: N/A (No Scale)</p>
<p style="text-align:center;">Height: 73"</p>
<p style="text-align:center;"> </p>
<p style="text-align: center;">Neck:15.5"  (+.5")</p>
<p style="text-align: center;">Chest: 40.5" (-.5")</p>
<p style="text-align: center;">Waist: 36.5" (-.5") </p>
<p style="text-align: center;">Forearms: 12.5" (+.5")</p>
<p style="text-align: center;">Biceps: 13.75" (+1.25")</p>
<p style="text-align: center;">Quads: 26.5" (+1.5")</p>
<p style="text-align: center;">Calfs: 17.5" (+1.5")</p>
<p style="text-align: center;"> </p>
<p> </p>
<p>End Goals to work toward:</p>
<p>Parkour</p>
<p>Pure Paleo Diet</p>
<p>Quit Smoking</p>
<p>Hit 185 lbs</p>
<p style="text-align:center;"> </p>
<p style="text-align:left;"><span style="font-family:'times new roman', times, serif;">The road is fraught with many dangers however:</span></p>
<p style="text-align:left;"> </p>
<p style="text-align:left;"><span style="font-family:'times new roman', times, serif;">1.) Sign up and Complete a month of Parkour training at SD United Sports. (+2 WIS; +2 DEX)</span></p>
<p style="text-align:left;"><span style="font-family:'times new roman', times, serif;">2.) Run 2.1 Miles (Around the block) 2 times without stopping. (+5 STA)</span></p>
<p style="text-align:left;"><span style="font-family:'times new roman', times, serif;">3.) Increase Max Push-ups to 55, and Max Pull-ups to 10 (+2 STA, +3 STR)</span></p>
<p style="text-align:left;"><span style="font-family:'times new roman', times, serif;">4.) Perform 10 Consecutive 50 Yard Sprints (+1 DEX)</span></p>
<p style="text-align:left;"> </p>
<p style="text-align:left;"><span style="font-family:'times new roman', times, serif;">Level Up Goal: Write 5,000 Words in my novel (rough draft) (+2 WIS, +2 CHA)

 

Wish me the best of luck, this isn't going to be easy.

[Nuala]

Welcome! Nice to have you with us

[ZachAcid]

Thanks, I'm really stoked about this community.

[Synyster]

Welcome, welcome! Good to see a new guy getting right into the challenges! Awesome stuff! Though you may not reach your goals this 6 weeks, don't feel bad about it as you came in close to the end, which is PERFECTLY COOL! The important thing is you are getting them done! Kick ass!

[ZachAcid]

Thanks for the support Synyster.

[ZachAcid]

As it stands Yesterday I completed these tasks:

5 Consecutive Sprints

Ran 2.1 Miles without stopping (with 1/4 Mile Uphill Sprint)

32 Push Ups

and 5 Sets of 5 Pull-ups (throughout the day)

[Synyster]

As it stands Yesterday I completed these tasks:

5 Consecutive Sprints

Ran 2.1 Miles without stopping (with 1/4 Mile Uphill Sprint)

32 Push Ups

and 5 Sets of 5 Pull-ups (throughout the day)

Awesome deal there!

I wish I could run that distance without stopping my asthmatic self is struggling with 1 1/2 miles! I need to run more.

Good job on the push ups and pull ups. Try to get more consistent with the pull ups, rather than throughout the day, do 5, then wait 20 to 30 seconds, do 5 more. If this is a challenge, do a pyramid like this:

6

20 sec. rest

4

20 sec. rest

3

20 sec. rest

2

20 sec. rest

1

20 sec. rest

Negatives until failure.

If you can go for higher, by all means, go higher! The more consistent you are with it, the quicker you will see improvements!

[ZachAcid]

Fsure! And a tip about the asthma, if you can find a place to swim, try swimming laps while holding your breath, and get to the point where you can swim for a good 1:15 without breathing, this will take a LOT of time.  Another way I'd suggest training this as well, try (whenever you get the chance in a safe place so you don't hurt yourself) is try holding your breath for as long as you can until you get to about 2:30 or 3:00, this really should help you with your asthma.  This is what I did as a competitive swimmer growing up, just to be a better swimmer, and today I haven't had an asthma attack in 14 years.

[Synyster]

I will definitely give this a go. For now, I've got a buddy at the pool on base, so I could practice there. I will also practice the other way...maybe even attempt it while doing handstands for fun? But definitely going to give it a go! Thank you for the advice!

[ZachAcid]

;-)

[ZachAcid]

Rest day today, pushed cars at max pace 5 times over 10 yards.

Pure Paleo diet.

[ZachAcid]

So today was pretty much a total failure (minus that I haven't smoked a cigarette all day) my diet didn't go so well (had to eat Ramen for dinner no second/third choice) and I felt like crap all day and slept all afternoon until 6....  Well Tomorrow time to get back out there and at it.

[Wolverine]

Crappy days will happen, just gotta wipe that slate clean and move one.  It's when the crappy days start adding up that problems arise.  Hopefully you hit it hard tomorrow and get back on track!

[Synyster]

Crappy days will happen, just gotta wipe that slate clean and move one.  It's when the crappy days start adding up that problems arise.  Hopefully you hit it hard tomorrow and get back on track!

Yup! Don't let one bad day be the ruin for the rest of the time. Get back into gear and kick ass tomorrow!

[ZachAcid]

Word I have a good circuit planned to work that ass tonight (admittedly I've stayed good on the diet)!

 

3 x 5 50 Yard Sprints (:45 break)

Max to Failure Pull-ups (:25 break between sets)

3 x 25 Push-ups (:25 break)

2.1 miles Run w/ 1/4 miles 35^o hillclimb sprint

3 x 15 Squats

3:00 Cooldown

 

Will update after workout.

[ZachAcid]

So this is how workout actually went:

 

{2 x 5 50 Yard Sprints

1 x 1 50 Yard Ladder Sprint (Rungs every 10 Yards)}

{4.5 Pull-ups

2.5 Pull-ups

1.5 Pull-ups

1 Pull-up

1 Pull-up

Failure}

{25 Push-ups

19 Push-ups

11 Push-ups}

{3 x 15 Squats}

{3:00 of Stretching}

 

Need to get a stopwatch soon so I can start timing my sprints to see if I'm getting faster (I'm not expecting results yet, I just know that timers really help.)

[Lukeskywkr]

I am also working on increasing my pull-ups for this challenge.  I did some research a short while in and found out that doing max sets or otherwise inducing muscle exhaustion is not the best way to increase your max.  Instead you should do several sets of about half of your max throughout the day.  If you want to look into it Google Pavel Tsatsouline's grease the groove method.

[ZachAcid]

The reason Synyster suggested the burnout method, isn't necessarily for max reps (as you saw by my work out I couldn't even hit 5 which is my max atm with pull-ups) rather H.I.I.T.   So by burning out the muscles required to perform a pull-up I'm quadrupling the amount of exercise I'm performing taking very short breathers in between sets.  This method of pull-up is more desired for Parkour/Freerunning because of the high amount of upper/core/lower endurance and explosiveness you need to perform.  Thank you for the tip though, I look forward to watching your progress as well. Skywalker.... (dooomy music)

[Synyster]

I am also working on increasing my pull-ups for this challenge.  I did some research a short while in and found out that doing max sets or otherwise inducing muscle exhaustion is not the best way to increase your max.  Instead you should do several sets of about half of your max throughout the day.  If you want to look into it Google Pavel Tsatsouline's grease the groove method.

I never had luck with the "throughout the day" method myself, simply because it seems a little silly. Think about it. Do you go to the gym throughout the day to lift weights? Most likely not. This is where, along with the Bar Brothers, I got the idea of starting with negatives until you can do pullups, then on regular workout days shoot for 2 to 3 sets of pullups at the most you can do, or otherwise pyramid down. For example, I couldn't do 3x5 from the get go, so what did I do? Pyramids. I started with 5,3,2,1. When that improved, 5,4,3,2,1. Then I increased to 6,4,3,2,1. You get the picture. Now, this will generally bring you into some form of failure, SO, this is where negatives come in again! Throw in at the most, 5 to 6 negatives after your last full pullup. The more you "tax" your muscles, the more they are going to build up to be ready for the next go. This is where diet comes in. More protein shortly after the routine! Protein=repair=bigger muscle=better pullups. It's a lot of weird stuff it may seem like, but this is what I have done this 6 week challenge and have gone for 0 pullups to 3x10 pullups, plus 3x5 weighted pullups.

 

Another tip: Don't stick to just one type. There are inner grip pullups, middle grip, wide grip, less fingers, explosive (pull up enough to come off the bar and catch/repeat process), etc. Don't settle for just one! Go for it all and you will see results quicker!

 

The reason Synyster suggested the burnout method, isn't necessarily for max reps (as you saw by my work out I couldn't even hit 5 which is my max atm with pull-ups) rather H.I.I.T.   So by burning out the muscles required to perform a pull-up I'm quadrupling the amount of exercise I'm performing taking very short breathers in between sets.  This method of pull-up is more desired for Parkour/Freerunning because of the high amount of upper/core/lower endurance and explosiveness you need to perform.  Thank you for the tip though, I look forward to watching your progress as well. Skywalker.... (dooomy music)

Very nice explanation by the way!

 

[ZachAcid]

Well today proved that I'm still trying to work up to my routine so I didn't quite "get the lead out" as it were, however I did get on it, in an effort to improve my fitness:
 

2 x .25 mile sprints (w/ 15 Push-ups at the top (only did one set))

2 x 15 Squats

.25 jog/cooldown

3:00 Stretching

[ZachAcid]

I did really good today, trying to push myself harder, and harder.  I really need to get a stopwatch for these sprints though.

 

WOD

 

2 x 6 50 Yard Sprints (:30 Break)

1 x 1 50 Yard Ladder Sprint (2:00 Break)

5-3-3-2-1-Failure Pull-up Pyramid

25 - 20 - 11(Failure: Should've been able to hit 15) Push-up Pyramid

2 x 5 Burpees

2 x 10 Mountain Climbers

10(Failure: Should've been able to hit 20) Dips

.25 mi light run/cooldown

3:00 Static Stretching

[ZachAcid]

As you can see I haven't been posting the last couple of days, I haven't lost my motivation, just had to spend a whole day making sure business got done, and a homie out of jail, literally he's been out of jail for 2 hours by this post, so back on the horse today!

[ZachAcid]

So followed my workout programming for Parkour:

 

2.1 Mile Run

2 x 4 Wide Grip Pull-ups

2 x 3 Close Forward Grip Pull-ups

3:00 Stretching