Bones...Round Two!

[Bones]

Whoops, I originally posted in the wrong challenge sub forum...

I decided to migrate over to the Rangers side of the house as I think it’ll be good fit for this challenge! I am very excited about this one; the last one really motivated me and kept me focused (I’m an instant gratification kind of person, so that’s a big deal). Love this community! So, for a quick overview…

I am active duty Navy and have been in South Carolina for several weeks for school and it’s been sort of a “vacationâ€, if you will, from my life and work(ship). It has been very easy to fit in workouts because my schedule is very cut and dry and I have no other distractions (i.e. boyfriend, dogs, roommate, beer. ..Skyrim doesn’t count.) . The overall idea here is, upon my return, to adapt working out to my constantly fluctuating ship schedule and to, in general, make better use of my time. I am the type of person who always wishes they had more hours in the day as I lay on the floor daydreaming for 2 hours after work. Enough of that! Here are my goals…

 

1.  Pass the Navy Physical Readiness Test with an overall Excellent!

The test is coming up May 20^th. In order to pass with an Excellent I need to accomplish the following:

Curl-ups- 87 w/in 2 minutes (Not my strong point…)

Push-ups- 39 w/in 2 minutes (Definitely not my strong point but they set the bar pretty low…)

1.5 mile run- 13:15 (My strong point, hurray!)

 

I will accomplish this by:

 

A. Adding the “100 push-ups†sets at the beginning of my lift days (M,W,F). I will have to deal with the loss of gains I may have in OHP and Bench.

 

B. On rest days (T, Th), I will time myself for 2 minutes and do sit-ups till failure and the P90X Ab Ripper X video. I would like to do the timed curl-ups every day, maybe every morning, but twice a week will suffice for now.

 

C.  At least one day every weekend I will run 1.5 miles.

 

2. Continue the SL 5x5 program!

As I will be returning to my ship, I simply want to maintain consistency here.

I will go to the gym even if it’s packed with giant meatheads that intimidate me.

I will go to the gym even if I’m at work till its dark outside and I’ll get stuck in traffic.

I will go to the gym even if I’ve been invited over to a friends house after work/have something “better†to do.  

Also, I will maintain proper form and ask for help if I feel like I’m slacking!

 

3. Fuel my body the right way!

I will maintain a healthy weight by eating a balanced, clean diet full of variety! Specifics:

 

A. Define “cleanâ€: Keep the majority of meals simple and with at least one meat/protein and one veggie/fruit per meal. I will stray away from anything frozen or boxed.

 

B. Meal plan! I will make a flexible plan for meals for the entire week every Sunday, and buy groceries according to that. I’m going to set myself up for success by pre-marinating and freezing meats, pre-slicing frequently-used veggies, and divvying up snacks into baggies for grab-and-go.

 

C. Juice during the weekdays! I am going to convince my bf to let me adopt his juicer and then make one green concoction every morning! I should pre-assort veggies and fruits according to recipe so I can do this quickly in the mornings. Also, I’d like to primarily use veggies/fruits that I don’t care to eat raw…i.e. ginger, pears, grapes, beets, kale. Since it’s his juicer, I should expect to be making 2 green concoctions every morning…

 

4. Less procrastination…more domination!

A. Get my damn motorcycle license! Call and make the appt, get it approved through my command, go to said appt, pass…That’s all there is to it!!

 

B. Make one piece of art per week. This can include drawing, painting or completing some kind of craft. Get those creative juices flowing! I’d like to post what I do here maybe for accountability…we’ll see.

 

Overall:

Juice each morning. Eat clean. Craft once a week. Get my bike license.

M-Pushups/ Lift

T-Curl-ups/Abs (along with divisional PT)

W-Pushups/ Lift

Th-Curl-ups/Abs (along with command PT)

Fri-Pushups/ Lift

Sa-Active rest (or run)

Sun-Active rest/(or run)/ Meal planning & grocery shopping

(Excluding duty days)

 

Wish me luck and I am open to feedback!

 

[pandraztic]

I fully support all of this. Particularly the license. Question though, have you already accomplished an MSF? If yes, how long ago? Speaking as A) a fellow ride, someone who lost a close shipmate to a motorcycle just shy of one year ago to a wreck, and C) a Command Safety Officer at my previous command, if you haven't ridden in the past 6 months, at the very least get into an Advanced Rider Course/Sports Bike Rider Course/etc.

 

As for situps, I'd recommend adding in some alternative abs exercises as opposed to situps and curlups. That is my strong point on the PRT and I find things like full body situps, planks, rugby (yeah... I know  ) and floor sweepers are vastly more effective in upping sit-up scores. But, that is just my two cents. For all I know these things are part of the other two ab workouts you listed, because I've never done them. 

 

Good luck! The PRT is the bi-annual bane of our existence. 

[Ba'sini'on]

I agree with pandraztic on the sit-ups, try and be diverse with your abdominal exercises.

 

Great challenges! I didn't know you were an artist! So am I but, I haven't really drawn anything for a VERY long time. *sigh*

And good luck on the PT, you'll get a perfect score I just know it. Don't worry about the meatheads, ignore them and show them who lifts like a BOSS!

[Bones]

I fully support all of this. Particularly the license. Question though, have you already accomplished an MSF? If yes, how long ago? Speaking as A) a fellow ride, someone who lost a close shipmate to a motorcycle just shy of one year ago to a wreck, and C) a Command Safety Officer at my previous command, if you haven't ridden in the past 6 months, at the very least get into an Advanced Rider Course/Sports Bike Rider Course/etc.

 

As for situps, I'd recommend adding in some alternative abs exercises as opposed to situps and curlups. That is my strong point on the PRT and I find things like full body situps, planks, rugby (yeah... I know  ) and floor sweepers are vastly more effective in upping sit-up scores. But, that is just my two cents. For all I know these things are part of the other two ab workouts you listed, because I've never done them. 

 

Good luck! The PRT is the bi-annual bane of our existence. 

 

The required Basic Rider Course is what I was talking about...is that the same as MSF? I'll take your recommendation and try and get into an adv course also. I have very limited experience riding. My bf has a sports bike, but I am really uncomfortable riding that style of bike. I suppose it couldn't hurt to maybe take on small errands here and there just to get some mileage under my belt...

 

The reason I was gonna do sit-ups in particular was because I was thinking they were kind of like pushups/pullups in that you have to do that particular exercise in order to get better at it, ya know? I'm thinking you're right, though.. The P90X abs workout is pretty legit and includes full body situps and a couple other things so I'll definitely make sure I do that and maybe do curl-ups once a week just to see where I stand. I almost want to cut down weight training to one day a week and just focus on core and muscle endurance and some yoga...Damn decisions!

Thanks!

 

 

On to my update...

1st day adding pushups to the lifting routine was kinda rough. HUGE decrease in bench performance. I was excited about lifting 80 successfully for all 5 sets last workout but I could barely get through 2 sets after starting off with 40 or so pushups this time (yeah, I know..."duh!"). I was expecting some difficulty but damn! I am just so baffled why pushups are so taxing for me...They look so easy! I am wondering if this is going to affect my OHP also and just render Bench and OHP completely useless. Also had to deload 10 lbs on squats, which is a tad disheartening although I knew it had to happen eventually. These are those moments, when you aren't making the progress you were, where having accountability makes just that tiniest bit of difference...and thank god for sites like NF and The Berry's Daily Motivation!

 

As a "mental note" here, I ran out of Mass Gainer last week. I didn't want to buy a new tub since I am leaving in about 3 days and there is no way that giant thing will fit in my suitcase. However, it sure does seem like I have made less progress in the last 2 weeks. I am curious if this has to due with a deficit of calories or if it's just coincidence and I have just hit a small plateau. Hmmmm...

[pandraztic]

Yes and no. MSF is the people who run the course, most folks just say, "The MSF course". If you're a beginner, TAKE THE BASIC COURSE. Even though I've been riding for years, if I go more than one year without riding, I buckle down and take the basic course again. Then a little later in the season I do the advanced course. Give yourself at least 500 miles of road time between them.

[Ba'sini'on]

The required Basic Rider Course is what I was talking about...is that the same as MSF? I'll take your recommendation and try and get into an adv course also. I have very limited experience riding. My bf has a sports bike, but I am really uncomfortable riding that style of bike. I suppose it couldn't hurt to maybe take on small errands here and there just to get some mileage under my belt...

 

The reason I was gonna do sit-ups in particular was because I was thinking they were kind of like pushups/pullups in that you have to do that particular exercise in order to get better at it, ya know? I'm thinking you're right, though.. The P90X abs workout is pretty legit and includes full body situps and a couple other things so I'll definitely make sure I do that and maybe do curl-ups once a week just to see where I stand. I almost want to cut down weight training to one day a week and just focus on core and muscle endurance and some yoga...Damn decisions!

Thanks!

 

 

On to my update...

1st day adding pushups to the lifting routine was kinda rough. HUGE decrease in bench performance. I was excited about lifting 80 successfully for all 5 sets last workout but I could barely get through 2 sets after starting off with 40 or so pushups this time (yeah, I know..."duh!"). I was expecting some difficulty but damn! I am just so baffled why pushups are so taxing for me...They look so easy! I am wondering if this is going to affect my OHP also and just render Bench and OHP completely useless. Also had to deload 10 lbs on squats, which is a tad disheartening although I knew it had to happen eventually. These are those moments, when you aren't making the progress you were, where having accountability makes just that tiniest bit of difference...and thank god for sites like NF and The Berry's Daily Motivation!

 

As a "mental note" here, I ran out of Mass Gainer last week. I didn't want to buy a new tub since I am leaving in about 3 days and there is no way that giant thing will fit in my suitcase. However, it sure does seem like I have made less progress in the last 2 weeks. I am curious if this has to due with a deficit of calories or if it's just coincidence and I have just hit a small plateau. Hmmmm...

 

For some women pushups are harder to achieve, and guys definitely have it easier! Full pushups came easy to me because I come from a long line of Amazonian women, I gain muscle WAY faster than I burn fat (a blessing and a curse). My mom already have muscular arms and legs before she started bodybuilding.

 

Why don't you try cutting down the weight lifting like you planned, for two weeks and see where it takes you? You might be surprised at the results. I'm thinking about doing all bodyweight workouts (my only weights will be dumbbells and the sandbag) next week. Along with doing the Parkour workouts I get e-mailed to me.

[Bones]

"I gain muscle WAY faster than I burn fat (a blessing and a curse)."

We are on totally different ends of the spectrum here, lol!

 

The main reason I don't want to do a body weight workout is honestly because I just absolutely despise them! I have no doubt that they are very effective and HARD, but, they are just not fun to me and I don't think I'll stick with it if I quit lifting cold turkey. For now...I'm just going to cut down my OHP and Bench to 2 sets and add weight every other week. Today I did OHP with 60 for just 2 sets and I wanted to do more because it felt so easy. 60 was rough for me last week. I think I just need to find a balance and pay special attention not to overwork upper body and give it a chance to adapt a bit. If, in 2 weeks or so, I'm not seeing progress on any lifts/pushups then I'll probably scale back lifting to 1 day and maybe do the P90X chest workout...which is pushup-intensive.

 

Update...

Completed Ab Ripper X yesterday. 20 minutes of pain...my hip flexors, oddly enough, were the only things that were sore today. (According to Google, this is very common! Who knew...)

Today I did:

Pushups 10, 8, 7, 7, 10

Squats 110 5 sets, 5 reps

OHP 60 5sets x2reps (Need to add weight)

Deadlift 115 x1rep, 125x5reps

Also, DEF need to get more calories...I think adding the Mass Gainer back into my routine and having a kitchen again (only 1 more day till I'm homebound!) will help A LOT.

[Ba'sini'on]

"I gain muscle WAY faster than I burn fat (a blessing and a curse)."

We are on totally different ends of the spectrum here, lol!

 

The main reason I don't want to do a body weight workout is honestly because I just absolutely despise them! I have no doubt that they are very effective and HARD, but, they are just not fun to me and I don't think I'll stick with it if I quit lifting cold turkey. For now...I'm just going to cut down my OHP and Bench to 2 sets and add weight every other week. Today I did OHP with 60 for just 2 sets and I wanted to do more because it felt so easy. 60 was rough for me last week. I think I just need to find a balance and pay special attention not to overwork upper body and give it a chance to adapt a bit. If, in 2 weeks or so, I'm not seeing progress on any lifts/pushups then I'll probably scale back lifting to 1 day and maybe do the P90X chest workout...which is pushup-intensive.

 

Update...

Completed Ab Ripper X yesterday. 20 minutes of pain...my hip flexors, oddly enough, were the only things that were sore today. (According to Google, this is very common! Who knew...)

Today I did:

Pushups 10, 8, 7, 7, 10

Squats 110 5 sets, 5 reps

OHP 60 5sets x2reps (Need to add weight)

Deadlift 115 x1rep, 125x5reps

Also, DEF need to get more calories...I think adding the Mass Gainer back into my routine and having a kitchen again (only 1 more day till I'm homebound!) will help A LOT.

That's a good idea, maybe your muscles just need some R&R.

 

Good luck on your plan of attack Madam! I salute you!

[Ba'sini'on]

How's it goin?

[Bones]

I am totally sucking at this challenge!

My work schedule is CRAZY. Like, 7am to 8pm plus 2 duty days a week kinda crazy. My diet is good but no juicing in the morning...it's just not practical as the juicer is a pain in the ass to clean .As far as lifting goes...no bueno. I think I'm just gonna chalk my lifting goal up to a loss (till my schedule settles down) and do P90X at home. I've done Ab Ripper X before and the upper body video but I've never buckled down and actually followed the P90X schedule. I even got a free Yoga mat today...I think it's a sign.

So, new plan...

Do P90X until at least next paycheck, when I can get a membership to the gym down the street that is open late and NEVER busy. Done.

[Ba'sini'on]

I like it!

 

I did the P90X before, REALLY brutal! My favorite video was the Ab Ripper X, and Yoga.

 

LOL yes I would take that as a sign! Sorry the juicer is out of the question...maybe soaking it or something and then cleaning it when you have time? I don't know, we had a juicer once but that was a long time ago. I wouldn't know how the newer ones are cleaned (though you'd think it'd be just a splish splash, rub a dub, done!).

 

Don't work yourself to hard!

[Bones]

Back in the game! Work is more mellow this week and I took the plunge and bought a membership to a gym down the street...some things are worth the extra money. So proud of myself for completing all 5 sets of ATG squats with 115 and good form and it felt pretty damn easy! Also completed my Pendlay and Bench sets! I feel so much better. Off to make some black bean quesadillas!

[Ba'sini'on]

*Back In Black*, *Nothing's Gonna Stop Us Now*, *Eye of the Tiger* Should be playing!

 

O.k., 115 lb. ATG squats (looked them up eeeep!  ) 5 sets, and it was EASY!! Sheesh! You have stronger legs and shoulder than I do. I bow to your awesomeness dear lady! Glad you feel better, hope you still feel better tomorrow.

 

Black beans, Mmmmmm!

[Bones]

*Back In Black*, *Nothing's Gonna Stop Us Now*, *Eye of the Tiger* Should be playing!

 

O.k., 115 lb. ATG squats (looked them up eeeep!  ) 5 sets, and it was EASY!! Sheesh! You have stronger legs and shoulder than I do. I bow to your awesomeness dear lady! Glad you feel better, hope you still feel better tomorrow.

 

Black beans, Mmmmmm!

Thanks, homie!

[Bones]

Completed all my sets of ATG squats with 125 today...I am able to squat my bodyweight and it feels awesome! This was after doing about 10 tire flips, too. Barely able to get my Pendlays done, but I'm too happy about the squats to care!

[smazzon1]

Awesome goals. Keep it up!

 

[Ba'sini'on]

WHOOOOOOOOOOOOOOOOOOOOOAAAAAH! Badass in the HOOOOOUSE!

[Bones]

About to do my PRT! Wish me luck!

[Ba'sini'on]

Good luck!

 

Fingers crossed!

 

Sending prayers!

 

Now show the PRT who it bows down to

[Bones]

56 Curlups

30 pushups

12:12 Run...

ehh...Def need to try a hell of a lot harder next time!

[Ba'sini'on]

Did you pass though?