Orcwarrior's Rookie Ranger Challenge

[orcwarrior]

Orcwarrior here....  have done two challenges as a warrior and evolving into doing strength/running cross-training, so decided to move my hat over to the rangers.  Had several rangers in my accountibilibuddies group last challenge, good folks.  Glad to be here and looking forward to experiencing the joy of rangerness. 

 

Life Quest:  Get under 200 lbs.

    Haven’t been under 200 lbs since shortly after left the Air Force in 1996, 17 years ago.   When I began my NF journey in April I was at 308 lbs, the heaviest I’ve ever been.  Since then I’ve been shockingly (for me) consistent and motivated with diet and workouts, and have lost 49 lbs in about 14 weeks.  I want to get back to where I was at 30, weight-wise, and then set some more goals related to raising my performance in running, biking, lifting, or whatever my physical passion is at that time.

 

1.  Steve says that success is boring…. About doing the same effective thing over and over and over again.  So my first fitness goal is easy – it’s the same one I’ve had in the last two challenges, because it is the core of my success to date.

            Goal:  I’ll keep a food log of what I eat and calories, every day, with goal to keep calories under 13K/wk (down from 14K last challenge).  This is about 1850/day, and I’ve been averaging about 1700-1800 fairly consistently.  +3 Con, +1 Cha (because as I lose weight Cha goes up, right?)  Graded <13K A, 13-14K B, 14-15K C, 15-16K D, >16K F

 

2.  Workout format is in flux.  I’ve been doing strength workouts using bodyweight, first with the Basic Bodyweight Workout, and then the Angry Birds Workout.  I’m going to incorporate more advanced bodyweight exercises to start, shooting for an exercise that will allow me to stay in the 8-12 rep range for three sets to keep increasing strength.  More specifics on this later.   But I’m also shopping for a weight setup, so I may shift over to lifting sometime during this challenge. +4 Str

      Goal:  Do 3 strength workouts/week, formatted to work on increasing strength.  Graded 18 workouts A, 16-17 B, 14-15 C, 12-13 D, <12 F

 

3.  I’ve experimented with steady cardio, intervals, then running (which was low-intensity cardio as I was just starting out with Couch to 5K), and found I really need to focus on intervals to keep my metabolism up and running.

            Goal:  Do 2 or more interval workouts/week, either by doing running intervals or on my elliptical (which I’ll start on during the challenge, as I’m working off a good case of shin splints I picked up running on asphalt).  +3 Sta +1 Dex    Grading 12+ A, 11 B, 10 C, 9 D, <9 F

 

Life Side Quest:  [Edit 7/25/2013]  I'm going to get my finances in order.  Once upon a time I was a militant budgeter, but over the last year or two I've gotten sloppier and less motivated about keeping track of my finances carefully.  Recently got latest Quicken but haven't started using it, just downloaded bank transaction info.  Completing this quest will involve going through and classifying the last seven months of financial transactions into proper budget categories, and getting the Quicken set up to track credit card transactions as well so I can stay on top of my budget carefully and much more easily.  Ideally I'd complete this during the first half of the challenge, but by end is acceptable.

 

Fitness Side Quest:  When I started my NF journey in April, I knew I’d need an intermediate-term goal to work toward, and the timing falls beautifully into this challenge for my side quest.  On August 11 I’ll be running my first-ever Warrior Dash at Clay’s Park in NE Ohio!  Hoo-Rah!!!  Can’t tell you how pumped I am! 

     Goal – to keep running and going through obstacles consistently without stopping or walking aside from when I have to wait at obstacles.   (From what I hear, there’s enough waiting there that this should be relatively easy, but I can’t think of a better way to quantify doing well here.  Ideas welcome!)

 

My Motivation:  I don’t want to be the grouchy fat guy at home; instead, I want to be a hero to my wife and my 2 kids – in my fitness, in my leadership, in the example that I set to them in all areas of my life.  They are my mission.

 

Challenge starting info:  [edit 7/28]

     Weight:  257

     R thigh   28"

     L thigh   28"

     Waist     42"

     Hip        47.75"

     Navel     47.5"

     Chest     46"

     Neck      17"

     Body fat %    34.76%  per the linearsoftware body fat calculator - at 257 lbs this means I have approximately 89 lbs of fat.  Tracking fat loss as part of weight loss will help me evaluate how successful I am with losing mostly fat as I hopefully continue to lose.

 

Question by relative newbie – how do you post pics with the “spoiler†button to hide them as desired?  Thanks in advance….

[Blaidd]

You're already a hero to your family.  Looking forward to seeing what you do this challenge!! Good luck xxx

[starpuck]

(speaks in Orcish)  Greetings half-brother.   Welcome to the Rangers.  You'll love it here.

 

Love the goals!   I like your plan on quantifying the Warrior Dash success - and having done that race myself, think your plan is pretty sound.     I may have to use the same plan for my August 31 Badass Dash!    I have only ever done the races run/walking between the obstacles.   I did C25K and consistently run 3+ miles at a time now ... but I always seem to back off on obstacle races because I want to not be tired when I hit the obstacles.    So, yeah, really like your plan on that!  

[ThunderSnail]

Woot, Orcwarrior!  Love the goals, like Starpuck said, you have a great way to quantify the Dash.  Just be sure to go at your own pace at the beginning, it is easy to get sucked into the initial rush.  Keep in touch over there in Ranger Land!

[mitch_dee]

My Motivation:  I don’t want to be the grouchy fat guy at home; instead, I want to be a hero to my wife and my 2 kids – in my fitness, in my leadership, in the example that I set to them in all areas of my life.  They are my mission.

 

Orc, after loosing 49lbs in 14 weeks I don't think you qualify for the "grouchy fat guy" title!

 

Can't wait to see you rock through this challenge like you did the last!! 

[Thorns]

Rock on!  You're totally my inspiration at this point.  I've taken off 16lbs since I started, so now I've got something definite to reach for.

[orcwarrior]

You're already a hero to your family.  Looking forward to seeing what you do this challenge!! Good luck xxx

Thanks, AB!  You're always so encouraging, you're great!  I'm looking forward to this challenge, too!

 

 

(speaks in Orcish)  Greetings half-brother.   Welcome to the Rangers.  You'll love it here.

 

Love the goals!   I like your plan on quantifying the Warrior Dash success - and having done that race myself, think your plan is pretty sound.     I may have to use the same plan for my August 31 Badass Dash!    I have only ever done the races run/walking between the obstacles.   I did C25K and consistently run 3+ miles at a time now ... but I always seem to back off on obstacle races because I want to not be tired when I hit the obstacles.    So, yeah, really like your plan on that!  

Thanks for the warm ranger greeting, Starpuck!  And from a fellow orc, too!     It's good to hear from someone who's run obstacle races that my tentative goal for the WD is reasonable - maybe I'll go with it as is.  Good luck in your Badass Dash!  Make sure you give the NF community a report back!  And...  (idea...)

 

[sound of trumpet blast]  I hereby issue an official orcish challenge to Starpuck for an obstacle race mud-gathering challenge!  The winner is the one who comes back most covered with mud!  Pics to be posted, thread observers to judge the winner!  You are hereby challenged! 

 

 

Woot, Orcwarrior!  Love the goals, like Starpuck said, you have a great way to quantify the Dash.  Just be sure to go at your own pace at the beginning, it is easy to get sucked into the initial rush.  Keep in touch over there in Ranger Land!

Thanks for the confirmation and the advice about pacing.  I'll keep in touch, don't worry - good luck in your challenge this time around as well!

 

 

Orc, after loosing 49lbs in 14 weeks I don't think you qualify for the "grouchy fat guy" title!

 

Can't wait to see you rock through this challenge like you did the last!! 

Thanks - less fat now, hopefully less grouchy, too!     Let's rock this one together - big guys all the way!

 

 

Rock on!  You're totally my inspiration at this point.  I've taken off 16lbs since I started, so now I've got something definite to reach for.

Thanks, Thorns, I'm touched and proud to be your inspiration.  Sounds like you're making great progress - just keep on keeping on!  For me, the thought that has made the most difference in my head has been the increasing realization that it's totally certain and I'm totally in control.  If I take steps A, B, C, etc., i.e., eat clean in reasonable amounts and focus on being faithful with very doable workouts, it is totally certain I will lose weight, and nothing and no-one else in the world can stop it from happening.  This smashes the old "I'm helpless, it's hopeless, there's nothing I can do" thinking that used to dominate my health-related thoughts.  It's been very empowering and motivating.  Come with me - let's do it together! 

[CourtnieMarie]

yay! don't have time to fully read your goals right now (at work) - but I wanted to sub for future awesome

[starpuck]

Rarr!!!  You folks get to see a gold old fashion orc battle this challenge!       I bet that he's counting on my human side to make me soft and prissy!    Hah!  He's in for a wake up call!!

 

(Great idea Orcwarrior!    My race is on Aug 31!    I shall bring proof of my muddification!)

[Caution]

I'm stopping in to subscribe. I'd wish you good luck, but you won't need it.

[FireAndBlood]

Way to go on getting rid of 49lbs in 14 weeks!  Thats amazing!

 

Your goals look great too! Good luck with all of them! 

 

Shin splints suck!  I'd look at some other alternate cardio options as your recovering.  Biking is great because it's extremely low impact and just fun.  The one that really kills me though is the stair master (its helped me gain back a ton of lower body strength too).  

[orcwarrior]

Note:  Edited first post today and put in starting data.

[orcwarrior]

yay! don't have time to fully read your goals right now (at work) - but I wanted to sub for future awesome

Thanks for checking in!  Good luck in your challenge!

 

I'm stopping in to subscribe. I'd wish you good luck, but you won't need it.

Caution!  Thanks for subscribing - you're right, I DON'T need good luck with faithful friends' support like yours!  Hope your summer's going well!

 

 

Rarr!!!  You folks get to see a gold old fashion orc battle this challenge!       I bet that he's counting on my human side to make me soft and prissy!    Hah!  He's in for a wake up call!!

 

(Great idea Orcwarrior!    My race is on Aug 31!    I shall bring proof of my muddification!)

Hah!  I hear your fighting words, puny half-human!!!  Show me your true muddy visage, and let all see who is... THE ORCISH GRIME KING!!!  

 

You're great, Starpuck!  Looking forward to our intense and epic competition! 

 

 

Way to go on getting rid of 49lbs in 14 weeks!  Thats amazing!

 

Your goals look great too! Good luck with all of them! 

 

Shin splints suck!  I'd look at some other alternate cardio options as your recovering.  Biking is great because it's extremely low impact and just fun.  The one that really kills me though is the stair master (its helped me gain back a ton of lower body strength too).  

Thanks for the good wishes!  I appreciate it.

 

Yes, truly there is great suckage in the frontal calves pain.    I thought I was about recovered, then had some twinges this am. I'm hoping to do some interval road workouts this week - keeping my fingers crossed!

 

Had my own one-day epic journey yesterday - have been scouring craigslist in my area and was lucky to link up with several (widely scattered) people who were glad to get rid of their various pieces of weight equipment.  Over a six-hour driving/negotiating/socializing  trip, I picked up a power rack ($415 on Amazon, bought for $125!!), two Olympic bars, a bench, and about 500 lbs of weights.  I'll be able to shift to using weights instead of bodyweight exercises, which will make steady progression in difficulty and strength a little easier to carry out. 

 

Wound up at one guy's place - neat fellow.  Was told by his doctor at 65 he needed to get in shape, so he began buying weight-lifting gear.  Got more and more into it - told me he'd buy people's setups, and sell off what he didn't want, and used the sell-offs to finance his continuing weight-room expansion.  He took me down into his basement and proudly showed me his set-up (his wife warned me in advance that he would  ) - has roughly 30' x 40' space totally filled with free weights, benches, racks, different lifting setups, etc..  Not to mention he's the fittest-looking elderly man I'd ever seen - he's 75, and has narrow hips, thin waist, broad shoulders, deep chest - shoot, I'd like to look as good as he does.  He sold me a brand-new Olympic bar (chrome, 7', still in tube and plastic - only $50!!) and a heavy-duty bench - he's still got a two-car garage full of stuff he's selling.  Neat guy.

 

Was a good day - I'm pleased.  But a little intimidated - I lifted when much younger, haven't done it for a long time.  Hopefully I won't drop anything too heavy on my head...     So....  off to read Starting Strength (recommended in the weight-lifting general info thread for beginners) and sketch out some sort of workout for tomorrow morning to get going.  I've watched Rippletoe's form vids to help orient and try to make sure I'm doing things properly.  Any and all suggestions/tips welcome.  Thanks!

[tanglebot]

Hey Orcwarrior! Good to see you! You have great goals, of course, and I'm looking forward to following your progress. Good luck!

[Thorns]

Dude! Some serious savings there. I'm impressed. My garage is too full to build a gym inside it right away, but it's in the future plans (First, build a shed. Second, moving garage contents into shed. Third, build a gym inside the garage, piece by piece.).

Definitely going to be looking for garage sales and second-hand goods when I go looking to buy my own equipment. Right now, I have a medicine ball, some kettlebells, balance board, and a sit-up bench, and that's it. Hence, most of my stuff is bodyweight oriented right now.

[Blaidd]

ORC!! What awesomeness is this?? Tons of it!

I wish i had the space to set up my own thing too, but 1 bedroom apartment with 2 people in it is a tight squeeze. I'd put it on our balcony but it rains a lot in the winter down here so it would rust (it's definitely not the weight lifting in the rain that scares me). You're going to do fantastically on the lifting stuff and one day you might have some young'un visiting you and writing about you on their nerdy fitnessy blog. You'll be the older guy with the trim waist and hips and big scary chest

[orcwarrior]

 

ORC!! What awesomeness is this?? Tons of it!I wish i had the space to set up my own thing too, but 1 bedroom apartment with 2 people in it is a tight squeeze. I'd put it on our balcony but it rains a lot in the winter down here so it would rust (it's definitely not the weight lifting in the rain that scares me). You're going to do fantastically on the lifting stuff and one day you might have some young'un visiting you and writing about you on their nerdy fitnessy blog. You'll be the older guy with the trim waist and hips and big scary chest

 

Thanks, AB! You're always so encouraging, you're good for my ego! I am lucky to have a basement that will let me do this, although right now I'm getting a bit of the stern look and "I didn't think this stuff would be this big" reaction from my wife.  Oops... I'm busy reading through Starting Strength and some other stuff trying to put together my first lifting workout tomorrow, looking at form videos, etc. Been experimenting a little with the empty bar just practicing form so I don't hurt myself. But I figure I'm halfway to what you suggested... I'm 48, so I'm already the older guy compared to most of you young pups  , it's just so far I mostly have a trim chest and big scary waist and hips!

[starpuck]

Awesome adventure story there! That's so neat. I craaaave having the space to work out and do cool stuff like that, so I got the green envy going on. Sounds like you are ready to start off rocking! Wooohooo!

[Blaidd]

 

 

Thanks, AB! You're always so encouraging, you're good for my ego! I am lucky to have a basement that will let me do this, although right now I'm getting a bit of the stern look and "I didn't think this stuff would be this big" reaction from my wife.  Oops... I'm busy reading through Starting Strength and some other stuff trying to put together my first lifting workout tomorrow, looking at form videos, etc. Been experimenting a little with the empty bar just practicing form so I don't hurt myself. But I figure I'm halfway to what you suggested... I'm 48, so I'm already the older guy compared to most of you young pups  , it's just so far I mostly have a trim chest and big scary waist and hips!

I do starting strength and their beginner program (the first 4 weeks ish) are really basic - Squats, Bench Press/OHP and Deadlifts! you're supposed to go up 2.5 - 5 lbs per workout, depending where you started (start at the bar if you haven't lifted in a while).  Good luck

[Schmopey]

Hey Orcwarrior,

 

Looks like you're on your way already this challenge. I'll be dropping by from time to time to check in.

[orcwarrior]

Hey Orcwarrior! Good to see you! You have great goals, of course, and I'm looking forward to following your progress. Good luck!

Thanks, tangle!  How are you doing?  Looked for you and couldn't find you - thanks for checking in!  Good luck to you, too!

 

 

Dude! Some serious savings there. I'm impressed. My garage is too full to build a gym inside it right away, but it's in the future plans (First, build a shed. Second, moving garage contents into shed. Third, build a gym inside the garage, piece by piece.). Definitely going to be looking for garage sales and second-hand goods when I go looking to buy my own equipment. Right now, I have a medicine ball, some kettlebells, balance board, and a sit-up bench, and that's it. Hence, most of my stuff is bodyweight oriented right now.

Thorns!  No joke you're doing bodyweight work!  By the time you build the shed, move stuff, build gym, etc., you'll have done several months worth of workouts!    

 

 

Awesome adventure story there! That's so neat. I craaaave having the space to work out and do cool stuff like that, so I got the green envy going on. Sounds like you are ready to start off rocking! Wooohooo!

 

I THOUGHT your profile pic had a green tinge to it today.    I hope to rock, but gently - my main goal for my first week is not to drop anything heavy on exposed body parts. 

 

 

I do starting strength and their beginner program (the first 4 weeks ish) are really basic - Squats, Bench Press/OHP and Deadlifts! you're supposed to go up 2.5 - 5 lbs per workout, depending where you started (start at the bar if you haven't lifted in a while).  Good luck

Thanks for the guidance - I'll start with those, and work up slowly.  Most concerned about my shoulder which still bothers me some.  I'll be particularly cautious there.

 

 

Hey Orcwarrior,

 

Looks like you're on your way already this challenge. I'll be dropping by from time to time to check in.

Schmopey!  You look a lot like some guy by another name I saw last challenge who kept doing massive weight ladders, even at the beach on vacation.     Thanks for checking in - good luck on your challenge, too!

[orcwarrior]

Just an aside - finally took time tonight to start the recipe thread I'd been wanting to do.  Stuck the link in my signature.  The sausage soup is currently my favorite - just made another batch yesterday, had it for supper, then lunch, and supper again tonight.  Mmmmm...

[CourageousKate]

Hey Orc! Great goals and awesome to see you are well on your way! Hope your shin splints are recovered soon. 

 

The Warrior Dash sounds awesome! Looking forward to seeing you annihilate this challenge!!!

[Caution]

Just an aside - finally took time tonight to start the recipe thread I'd been wanting to do.  Stuck the link in my signature.  The sausage soup is currently my favorite - just made another batch yesterday, had it for supper, then lunch, and supper again tonight.  Mmmmm...

Nice! I needed some more ideas for food stuffs.

[orcwarrior]

Hey Orc! Great goals and awesome to see you are well on your way! Hope your shin splints are recovered soon. 

 

The Warrior Dash sounds awesome! Looking forward to seeing you annihilate this challenge!!!

Thanks, AgentKatia, appreciate the support.  I'm tentatively planning to hitting the road outside again tomorrow morning for some outside interval work, see how the legs feel.  Have been doing HIIT on the elliptical the last two weeks, hoping I haven't lost too much.  Realized with shock yesterday it's less than two weeks to the WD.  I'm looking forward to it!

 

Did my first weight workout this am in about 25 years (yes, I know, I know, some of you haven't been alive that long...).  Did beginning of Starting Strength - squat, bench, deadlift, was cautious about going up weight.  Was unsure at first that I got a decent workout, but now 6 hours later am feeling onset of DOMS.     Good stuff!