Frod's 5 week Challenge

[Frod]

Class: Scout / Ranger (Assassin sometime in the future)

GOALS:

Fitness:

1. Follow Rebel Strength Guide (DD section) and the contest/sampling program. Revising this goal to Follow my own workout plan.

2. Start tracking food to make sure I'm consuming enough calories food

3. Continue Running up until a week before the Warrior Dash (May 1st) (Ideally 3 times a week)

4. Complete a handstand with decent form and time (practice 3 times a week)

5. Do well in the Warrior Dash (try to place in top 10 percentile)

6. Improve my 1 mile time to under 6:30. (A+ if under 6:20)

Life:

7. Complete and release a game written under VC++

8. Floss everyday

9. No Games (aside from Family stuff)

10. Have computer off by 7am every night

Special Notes:

*I work nights so I don't post until the following morning

**I plan to take to easy for at least 3 days before the Dash

These were my before pictures (orginally for the Contest). Kind of poorly done.

[Frod]

Day 1

WORKOUT

Chest and Back

I held a handstand (on my forearms) for a while, with no wall.

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

FOOD

-Cream of Wheat (4 Servings)

-Brown Rice (1 Cup)

-Salmon (3oz)

-Spinach (1/4 cup?)

-Walnuts (1 oz)

-Peanuts (2 oz)

-Bannana (3/4 frozen)

-Egg

-Cottage Cheese (1/4 cup)

Protein: 87.5g of 189g

Calories: 2125g of 3483g

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

LIFE

No Programming today.

Dental care should be good.

Computer off by 7 should be good.

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

End of Day Review:

I struggling to consume all of the food I did eat.. yet.. I'm still way under. The 4 servings of Cream of Wheat was an accident.. I was still trying to finish it up until after lunch.

I'm still trying to workout a fromat for this challenge posting.

Uh.. does anyone passing by here know how to change the title of a forum post? I was tired when I wrote the title.

[Frod]

Day 2


WORKOUT
Ab workout (15min)
Calf Raises (25lbs in each hand) 3x10 reps
1 Mile run (with a little warmup and cool down run, and of course stretching)
(No handstand today, will do every other day)
-----------------------------

FOOD
-Malt-o-Meal (3 Servings?) (Finishing the box off, before the mealworms do(I'm not that desperate for protien))
-Egg
-Bannana (3/4)
-Brown Rice (1 Cup)
-Salmon (3oz)
-Spinach (1/4 cup?)
-Walnuts (2 oz)
-Cookie (Wha..??)
-Bannana (3/4)
-Peanuts (4 oz)
-Egg
-Whey Protein (1 scoop)
-Yogurt
-Cottage Cheese (1/4 cup)

Protein: 165.8 of 189g
Calories: 3482 of 3483g
-----------------------------

LIFE

Was able to get 8.5 hours of sleep last night
No Programming today.
Dental care should be good.
Computer off by 7 should be good.
-----------------------------

End of Day Review:
I got closer with the food. I'm going to the store now.. hopefully I'll buy some food that will help me reach the protien and calories I want.

I felt like a wuss running today. The air was all cold and my chest felt very warm. I mannaged to hit 6:21 for a mile though. I'm glad about that. I have a week and a half to focus on improving over a long distance. I'll revisit trying to get under 6:20 after May 1st.

I also got a good amount done at work. So.. I should be able to get home early and do some programming tomorrow.

[Frod]

Day 3

Pre Day Notes

Last night I got aobut 7.5 hrs sleep, my body could of used more, but I was up late making my lunches for the week, going to the store, and sorting the mail.

I ended up hitting my calorie mark yesterday (which is a minimum estimate for gaining weight). Was still 24 g short for protien though.. (4 eggs, 1 protien drink, or less then a cup of cottage cheese). I should hit my minimium amounts today.

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

WORKOUT

(Might rest and just do some stretching, my muscles feel a little sore still)

(Should do a handstand today)

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

FOOD

-Cream of Wheat (2 Servings)

-Cottage Cheese (1/4 cup)

-Raisins (1/4 cup)

-Sunflower seeds (2 oz)

-Brown Rice (1 Cup)

-Salmon (3 oz)

-Spinach (1/4 cup?)

-Walnuts (1 oz)

-Cottage Cheese (3/4 cup)

-Peanuts (2 oz)

-Yogurt

Protein: of 189g

Calories: of 3483g

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

LIFE

()

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

End of Day Review:

()

[Frod]

Day 4

GENERAL

So.. apperantly there are was some sort of zombie apocolypse last Monday. I did seem kind of odd that so many people were out roaming the streets at 4 in the morning, in a very drunkish state. I thought maybe it was spring break or something. I found out toward the end of Day 3. I guess I lost my head a little bit and decided to just hold up in my house and do nothing for the rest of that day. I was also feeling disheartened by the whole thing, but I'm trying to be practical about it all.

FITNESS

Today I decided to head out. Apperantly the zombies in my area are the 24 Days Later kind. I ran good 4k trying to keep ahead of them, and occasionally there would be a sprinter in the mix that would charge out ahead of the pack.. so I in turn also had to sprint. The sprinters would eventually fall, so I was able to return back to a normal sort of pace.

DIET

I've decided tracking my diet bit by bit isn't an effective use of my time. Eating one thing, recording it, and then a minute later deciding to eat another thing.. just seemed so pointless. I know I need to eat alot, and I'll keep that in mind, but I won't bother recording it. Maybe next week.

[Frod]

Day 5

GENERAL

At my main foraging location we used to assign a guy to monitor all the zombie that would come and go. Using a generator I was able to make a program that would automatically track this "vital" information for us.

FITNESS

I don't like guns and have no access to them. So, I have to be prepared to pick up whatever piece of scrap metal that might be laying around.. and swing into a zombies head really hard-like. I lifted weights today (Arms and Shoulders). I was panting and sweating, but I pushed through it. I felt like a beast when I was finished with my swelled-up muscles.

[spezzy]

DIET

I've decided tracking my diet bit by bit isn't an effective use of my time. Eating one thing, recording it, and then a minute later deciding to eat another thing.. just seemed so pointless. I know I need to eat alot, and I'll keep that in mind, but I won't bother recording it. Maybe next week.

i fail miserably at tracking myself... its so hard to keep up with the mass amount of food.

trying to track somewhat at least a few days, just to track protein. but usually forget until its too late.

[Frod]

Spezzy, thanks for the comment. I'll track it again Monday or Tuesday. Maybe a few times a week.

Good luck with the running training.

[Frod]

Day 7

GENERAL

Day 6 was basically a fail. The only productive thing I did was riding my bicycle to the store to forage for some food (don't want to waste my supply of fuel). I got the same stuff I allways get... eggs, cottage cheese, bananas, almond milk, and spinach... and No I have no idea how this food is still fresh.

Also I should note that I only got 5 hours of sleep last night x.x . Hopefully, I reconize that this is very bad and will work to ensure this won't happen again.

FITNESS

So I bought a 20lb weight vest to wear while running.. you know.. trying to be like Goku with my training. But.. it couldn't fit snug around my small waist, so I had to ditch it.

The run seemed good. I felt strong. It really seemed like I was going a bit quicker, but when I got back at the house 30 minutes had passed. The only thing I can do is train harder. My lower leg muscles are most definately feeling it though.

DIET

No number tracking today.

-Egg

-Whey Protien (x2)

-Cottage Cheese (to be eaten, 1/2 cup)

-Banana (x2)

-Pasta Caprei (2-3 plates)

-Sasuage (1/2 of one)

-Peanuts

-Almonds

-Raisins

[Goob]

So I bought a 20lb weight vest to wear while running.. you know.. trying to be like Goku with my training. But.. it couldn't fit snug around my small waist, so I had to ditch it.

Your DBZ reference makes me SOOOOOOOOOO happy. Also, good on you for keeping up with tracking food intake. That's something I've been struggling with.

Rock on, Frod!

[Frod]

Day 8

GENERAL/FITNESS

I did alot of trade work for a group that I know tonight. I got home really late. Now that I'm back in saftey of my home I'll do some light Yoga. I'm posting now so I don't miss the 7am deadline.

DIET

-Egg

-Whey Protien (1/2 scoop.. I think)

-Rasin Bran (~4 Servings)

-Almond Milk (3-4 cups)

-Sandwichs provided by work (x3 Turkey, Swiss, on White roll style bread(White bread taste so good, I typically never have the stuff))

-Pickle (1/2)

-Almonds (2 oz)

-Walnuts (.5 oz)

-(Will eat some post-workout foods Banana, Egg, maybe Cottage Cheese, maybe Whey Protein)

[Frod]

Day 9

GENERAL/FITNESS

I missed my oppertunity to workout last night. I'm sure my legs apperciate the extra day of rest (since Day 7 was very light). I'll definately have to work hard tonight and just destroy them. Fartlek style... I need to be running quicker and longer on the intense intervals and recovering around my race pace (or at least not much slower then).

[Frod]

Day 10

FITNESS

I did Ab Ripper X, Stretched, and then did my run. I intended to run 5k at my race pace. I ended with a time of 23:20... this was disappointing to me, since I felt like I was running really hard, and I've done better in actual races before.. and running at home is in more ideal conditions. And I was walking/slow jogging the rest of the way home.. I was contemplating if maybe my strength training was hurting my running times.

BUT... I like to say butt, no.. I mean.. typing this up I remembered the little legs I run and count as a kilometer are actually 1.08km, which means I ran 5.4km (or 3.35 miles) with a time of 23:20 (1400 sec) (417.91sec/mile) (1298.38/5km) (21:38) or a mile pace of 6:57. This is good for me. This is close to my personal best pace of 6:56 that I made 3 years ago (or 4 seconds total (21:38) compared to PB of 21:34).

No more of that running. I need to do some intense style running (off/on) for like 20 minutes one day. And maybe a long run (which I allways say I'm going to do, but never really do). The end of next week I'll take everything really easy in preperation for the race.

BTW.. I found a blog where a lady posted her Warrior Dash time (3.02 miles for her state w/ like 13 obstacles) along side her established 5k times, about 11 additonal minutes was listed for the Warrior Dash. I'm assuming this will be close to my own Warrior Dash (3.5 miles w/ 10 obstacles), so maybe a time around 32:30 . East Texas just ran last weekend (Arizona is next(my location)).. the guy in my age group with that time was 135 of 702, which puts in the 19th percetile.. which means I need to make some improvements if I'm going to be in the top 10 percent x.X

GENERAL

No zombies seen today. I heard a few looters in the distance, but didn't have any problems.

[Frod]

Day 11

FITNESS

Did my Chest and Back workout. I improved on my pull-ups, but somehow managed to do worse with the pushup type exercises. This is good, because Pull-ups are more important for zombie suvival then pushups.

[Frod]

Day 12-13

FITNESS / GENERAL

So.. Friday night (actually Saturday morning) I got home around 4am-ish. In my head I was debating if I should do hill sprints at the park (which meant I would have to wait until dawn.. and then risk being seen by people O_O), do sprints (which I could do immediantly), or just go to sleep.. because I had to wakeup at 7 in the morning Sunday (9 hours earlier then my normal wakeup time). As I often do when confronted with these decisions, I delayed.. and delayed.. until it was to late to anything, but go to sleep (but not early). Eh..

Wokeup Saturday afternoon.. bicycled to recycling place, the store, and haricuting place. An hour passed. Then I did the unthinkable.. I rode my bicycle to the park in daylight to workout (1st time ever). Not to many people were there, but I still felt kind of foolish. I also only spent a brief time stretching.. I didn't want to like have my butt in the air doing Downward Dog calf stretches, or off to the side doing that straight leg triangle sort of pose.

My workout was basically:

x1 Bicycle hard to the park (15 minutes)

x1 Short easy jog to fountain and playstructure

x5 Hill Sprints (No to many hills in Arizona, So it was up a pedestrian overpass) (downward was a slow backwards jog)

x1 Short easy jog to fountain and playstructure

x5 Real short sprints in the sand (no break period)

x1 Short easy jog to overpass

x5 Hill Sprints again

x1 Short easy jog to back to bicycle

x1 Easy bicycle ride home (Very sore, probably shouldn't even list it here)

(over an hour including the bicycling)

I felt like I was taking it really easy in between the intense stuff, but the muscles behind my ankle are sore (especially the left leg(hopefully I didn't do any damage)).

The main focus was the Hill sprints, I really tried to focus on having my back straight up, getting my legs up, and pushing myself when I thought I wasn't going as fast as I previously did. A number of people passed me(or vice versa really), which really made me want to show my strength. The distance for the hill sprint was about 100 meters long, and about 10 meters high.. so about 10% incline.

The sprints in the sand were very awkward, I felt like I was going to twist my ankle at one point.. so I didn't do any more of these.

Less then a week until the Warrior Dash. I hope this training did something good for me. I should have 1 or 2 more runs in me, then no workouts Saturday, Friday, and maybe Thursday.

[BarefootDawsy]

Keep up the work on the hill sprints as they will do wonders for your form. I think the trick is to get your arms really pumping as for some reason this spurs the rest of your body to work harder. Good luck with the Warior Dash!

[Frod]

Thank you. I'll try pumping my arms more next time I'm sprinting.

[Frod]

Day 14-15

SUNDAY

Day 14 was Easter. I only got 4 to 5 hours the night before. I had nice morning with my brother and my Sister's family. Then we went to our Dad's house. I previously challenged him to an arm wrestling competion. He has beat me in the past and... he won this time as well. Of course this makes me want to work harder. Aside from the slight mental edge he had from a picture from Over the Top.. I think the main fact is he is doing arm exercises with around 50 lbs, while I'm in the 20-30 range. I did however, redeem myself by winning a pushup contest against him. On of my super long term goals is to be more health then him by his age.

I was depleted the majority of the day. At one point I ducked into a room and crashed on the floor, waking up later.. in what seemed like an even worse condition. No exercises for Sunday, just trying to stay awake so I could get back on my regular sleeping schedule.

MONDAY

I did Ab Ripper X, 45 Calf Raises (50 lbs), and then attempted a run. The run was bad.. my lower calfs (in my left leg mainly) were hurting bad. I'm not sure if this was from the Hill Sprints (over 48 hours ago) or doing the calf raises. I also felt like I wasn't breathing through my stomach. They say a strong core is important for running, but maybe over working your abs.. hurts you some. As a final thing.. I got home kind of late so I ate some peanuts and raisins before starting my workout. I helps cure my hunger, but also makes me feel like vomiting during or immedinatly after my run.

The plan is to do another run Wednesday night, with no pre-workout or eating foods. I want to do an Arm/Shoulder workout Tuesday night (because I miss it). I'll do some lighter stuff Thursday night. Friday and Saturday night I'll do nothing.

[Brometheus]

Hey, stopping by to say hi

So I noticed you were tracking your calories. Trying to put on weight? Or just eating till your full?

[Frod]

Thanks for stopping by

Yeah, I'm trying to gain a little weight. I've weighed 145 for the past 10 years. It would be nice to gain a little muscle mass and not be classified as underweight. I would be happy to just get up to 155. I manged to gain about 4lbs in the past two weeks.

[Frod]

Day 16

FITNESS

For my workout today (Shoulder, Tricep, Bicep) I put 5 additional lbs on all of the exercises (dumbbell stuff). My reps of course dropped, but I managed to get at least 6 reps per exercise. I was sweating like crazy, but suprisingly I don't feel as worked as I usually do afterwards... maybe I didn't push myself hard enough.

My lower calfs are still hurting... I'm not sure how tomorrow's run is going to be.

[Brometheus]

Not bad. Have you considered something along the lines of GOMAD?

[Frod]

My stomach can't handle milk, it just passes right through me. I think I might be lactose intolerant. I drink Almond milk instead (occassionally), but it doesn't have the same the protien/fat ratio as milk and is alot more expensive.

[Frod]

Day 17-20

GENERAL

As planned, I'm not doing anything (I decided to not run Day 17). I'll be back on Day 21 (Sunday/Monday morning) or 22 to hopefully, post my results from the Warrior Dash.

[Brometheus]

Yeah, without milk that would be hard. 5000-6000 calories a day would do it, but that's a lot of food :0