Dirty tries to pull herself together

[DirtyLittleSecrets]

Diet and Fitness Goals:

1. Consistently complete workouts: STA: 4 STR:1

 

Now that I’m regularly working out (every second day) I want to build upon that. In the next challenge there are 22 workout days. I’m giving myself a goal of 20 days of working out, taking two off for possible injury or illness (last challenge had me out with a cold for a couple days). Workouts will be required to have 6 main exercises; squats and deadlifts for lower body, sit ups and superman’s/back extensions for the core, and then pushups and pull up progressions for upper body.

 

I’m using 3 apps that are training me to be able to do 100 pushups, 100 crunches, and 150 squats. I’ll be doing the same amount of reps for the deadlifts and the superman’s as their counterparts. I’ll be tracking my progression in my battle log.

 

 

A = 18-20

B = 15-17

C = 12-14

F = 10-11

 

 

With the app’s I’m using right now I’m on schedule by the start of the next challenge to be able to do

• 20 body weight squats

• 10 modified push ups

• 20 sit ups

• Pace for 5 km is 5’40

 

At the end of this challenge I want to at least double that

• 100 body weight squats

• 35 modified push ups

• 60 sit ups

• Get my pace down to 5’20

 

 

1. Be flexible DEX: 1 CON: 1

 

I need to work on being flexible since come January I will be teaching a barre class at our new fitness facility. I don’t want to seem like a wannabe just going through the motions; I want my participants to feel like I walk the walk. After every workout I need to do 30 second stretches for each muscle group I work. I also need to complete a yoga class or one of my beginners DVD’s each week

 

A = 18-20 and 6 classes or videos

B = 15-17 and 5 classes or videos

C = 12-14 and 4 classes or videos

F = 10-11 and 3 classes or videos

 

1. Diet/Fitness Sidequest- Know your body. WIS: 1

 

I’m going to be doing a few anatomy sheets to help refresh the origin, insertion and location of muscles plus their main movements. I have to do my anatomy coloring sheets once a week (six times) and do a type up of each major muscle throughout.

 

A= All 6 coloring sheet booklets completed and a comprehensive muscle directory created

B= All coloring sheets completed and a perfunctory muscle directory

C= All 6 coloring sheets completed

F= 5 or less coloring sheets completed.

 

1. Life Sidequest – Practice driving. WIS: 3

 

 

Since I don’t own a vehicle I’m dedicating myself to 6 hours of driving practice towards getting my driver’s license. I’ll be asking my friends and family for help on this sidequest since I need access to a vehicle and someone with a license to guide me. I need to get my full driver’s license before 2015.

 

*This is an all or nothing quest. I need to meet 6 hours of driving practice.*

[Fonzico]

Good looking goals you've got there I love how you've built a little give into your workouts in case of injury or illness - very wise.

 

Also (I know it's for super cereal, important sciencey purposes) but YAY for colouring books! (the six-year old in me just can't restrain herself).

 

Best of luck to you! Let's do this

[DirtyLittleSecrets]

Also, starting measurements will be posted sometime this week. Doing body fat percentage, circumference and weight. Posted by the end of the week!

[DirtyLittleSecrets]

Good looking goals you've got there I love how you've built a little give into your workouts in case of injury or illness - very wise.

 

Also (I know it's for super cereal, important sciencey purposes) but YAY for colouring books! (the six-year old in me just can't restrain herself).

 

Best of luck to you! Let's do this

 

Thank you , I always believed in planning to do your best but expecting the worst. The colouring is purely for science, I'll absolutely take no joy from it. Except I'll take all the joy.

 

 

We're gonna rock this, it's sedimentary my dear Fonzico.

[5C0T]

Ooh!  Coloring sheets to help learn anatomy.  Can you point me to some?  I don't HAVE to know this stuff, but it's good to know if I'm trying to improve a trap, what the heck a trap is.

 

Good goals.  You'll be great.

[smurray]

Best of luck with your goals.  There are times I wish I didn't have to drive a car for my daily routines, but it is important to be prepared when you have to.  Looking forward to keeping up with you this 6WC.

[fengor]

Good luck with your challenge I like how you plan in a margin for stuff that happens cause it always does Looking forward to see how you do

[Wayne_Kent_Seago]

Great goals! Looking forward to hearing about your progress! Go get 'em!

[Fallyn]

Woah, I love your breakdown of everything, and your grading system. 

[FalseAesop]

I have to ask, when coloring in a anatomy coloring book, is one beholden to the traditional colors? Or are they going to have Magenta abs, with teal obliques, and orange pecs with hot pink traps?

I ask purely in the interest of science....

of course...

[tenaciousglee]

Good luck with your goals!  Your consistency one is very admirable.  Two questions:

 

1. Is your 5k pace 5'20 per mile or 5'20 per km?  (Cause if it's per mile then DAY-UM.  You don't need a car!)

 

2. If you follow me and then I start following you, are we going in circles?

[fluffyrin42]

Yay!  Another great challenge.  Can't wait to see how you do.  

[DirtyLittleSecrets]

Ooh!  Coloring sheets to help learn anatomy.  Can you point me to some?  I don't HAVE to know this stuff, but it's good to know if I'm trying to improve a trap, what the heck a trap is.

 

Good goals.  You'll be great.

 

 

I have mine from a school textbook, it included a colouring book in the packet and I was more than willing to pay full price for my book to get that. Too bad the price was $300; I'm going to make sure I get every cent out of it. Here's one I randomly found on google images!

 

Thank you for the encouragement

 

 

 

Good luck with your challenge I like how you plan in a margin for stuff that happens cause it always does Looking forward to see how you do

 

Thank you! It's always good to give yourself a little bit of leeway. I find people sometimes don't give themselves enough slack when it comes to fitness (probably as a reaction to how many people give themselves too much) and it's counterintuitive if I'm beating myself up over peanuts.

 

Great goals! Looking forward to hearing about your progress! Go get 'em!

 

Thanks Wayne! I hope you'll be watching my battle log as much as I'm watching yours, gotta keep each other accountable .

 

Woah, I love your breakdown of everything, and your grading system. 

 

I'm a perfectionist to the hilt. Once I find a better way of doing something I follow suit, I picked this up from reading other peoples challenges last time!

 

I have to ask, when coloring in a anatomy coloring book, is one beholden to the traditional colors? Or are they going to have Magenta abs, with teal obliques, and orange pecs with hot pink traps?

I ask purely in the interest of science....

of course...

 

I do not have that many shades of pink and red. I'm sure I could, but where's the fun in that? But there shouldn't be any fun, since this is for science and all.

 

Yay!  Another great challenge.  Can't wait to see how you do.  

 

Same lovely! Thank you

[turbo_tortoise155]

Yay new challenge!!! Great goals. Can't wait to see you knock em out of the park!

[TxAg_WxNerd]

Another challenge already! Okay, let's do this. 

 

I am here for support, great goals.

[Librarian of Doom]

Looks like some solid goals! I love that you have a coloring goal

[JuiceeTarget]

Great goals, these look like they will be a stretch for you. But as I always say, if it were easy, they wouldn't call it a challenge!

 

I can't wait to see how you do!

[DirtyLittleSecrets]

Good luck with your goals!  Your consistency one is very admirable.  Two questions:

 

1. Is your 5k pace 5'20 per mile or 5'20 per km?  (Cause if it's per mile then DAY-UM.  You don't need a car!)

 

2. If you follow me and then I start following you, are we going in circles?

Totes going in circles, but that's fine since it's good exercise. And that's km, not mile lol. I would be super fast if it was a mile lol

[DirtyLittleSecrets]

Yay new challenge!!! Great goals. Can't wait to see you knock em out of the park!

 

Why thank you!

 

Another challenge already! Okay, let's do this. 

 

I am here for support, great goals.

 

Thanks :-D

 

Looks like some solid goals! I love that you have a coloring goal

 

It's my favorite goal. Gotta give myself a little bit of stern and structured slack, right?

 

Great goals, these look like they will be a stretch for you. But as I always say, if it were easy, they wouldn't call it a challenge!

 

I can't wait to see how you do!

 

They are, I know I'll be able to manage them if I stick to the plan and I'm excited to rise to the occasion. Can't wait to read more of your challenge, it's like waiting for the next GoT book!

[DirtyLittleSecrets]

16/09/13

 

Consistently complete workouts: 1/22

 

Be flexible: 1/22

 

 

My run today was a lot slower than they normally are. I think that's because I did it after I completed my strength training and I haven't been eating properly lately due to moving into the new place. Bit hard to properly eat when your kitchen is a construction zone :-(.

 

Did dumbbell rows with something heavier than 8 pounds! Was happy when I picked up 10lb and it was too light for me to consider a challenge, so I tried the 12.5lb instead. Did one set, found it a bit too light still (could have gone another 4 reps easily) so I moved up to 15. Still could do 10 reps in a set but figured I should stick with that weight and see if it went lower on the last set. Did not, I had a bit of difficulty with the last two of the ten reps. So.....20lb next workout. If I can I'll try to do 25 and if I succeed doing 3 sets of 8 with that I'm going to move on to inverted rows. I'm going to feel like a dork using the power cage to do them, but whatever.

 

 

Did not enjoy doing the supermans as my back extensions today. We do not have a hyperextension apparatus so I'm not sure if I should use the back extension weight machine. What do you guys think?

 

I finally got the courage to try deadlifts. Was a bit of an underpants gnome and spent half an hour watching technique and fretting but it went well. I felt accomplished doing them but was worrying about my form the entire time. I don't know what it's supposed to feel like so I might use the studio tomorrow before class to practice with a weighted bar.

[Thunderneath]

Hell yeah, back for more!

Awesome goals, and your organization of the challenge puts mine to shame. Well done.

 

I don't know from Supermans, but I might be able to point you in the right direction on deadlift. There's a 4-part YouTube series called So You Think You Can Deadlift that has the best breakdown of deadlift form I've ever come across. It's geared toward powerlifting so it's a bit testosterone-heavy, but the principles apply to any lifter. Hope it helps you some!

[Mel The Hangry]

Good goals, I can't wait to see your progress.

[fluffyrin42]

Sheesh DLS!  Way to jump right out of the gates with strength + run + stretchy all in one.    Keep up the great work.

[Librarian of Doom]

Good start! Woot for upping the weight on your rows! 

 

Re: deadlifts, with form, the thing that I wasn't doing properly until I had someone coach me, was to push my hips back in the starting position to load my hamstrings. Also squeezing the shoulder blades together to keep the chest up. Enjoy! They're still my favorite lift!!!

[DirtyLittleSecrets]

Hell yeah, back for more!

Awesome goals, and your organization of the challenge puts mine to shame. Well done.

 

I don't know from Supermans, but I might be able to point you in the right direction on deadlift. There's a 4-part YouTube series called So You Think You Can Deadlift that has the best breakdown of deadlift form I've ever come across. It's geared toward powerlifting so it's a bit testosterone-heavy, but the principles apply to any lifter. Hope it helps you some!

 

 

I smash up challenges and eat them for breakfast. Thanks Thunder , I figure if I have everything all organized and neat I have absolutely no excuse to fail. I got the deadlifts down, I just want someone else to critique my form and see if all my lines are good. Just realized I can also do that with my phone and the video portion. D'oh! Definitely going to check out the link provided though, never can have too many underpants!

 

Good goals, I can't wait to see your progress.

 

 

Thanks Melinda. I can't wait to see your wedding day photos

 

Sheesh DLS!  Way to jump right out of the gates with strength + run + stretchy all in one.    Keep up the great work.

 

Thanks Fluffy! I was really happy when I realized my workout day coincided with the start of the challenge. It would have been nice to take an extra day off to make sure it lined up, but I wasn't that lucky this time lol.

 

Good start! Woot for upping the weight on your rows! 

 

Re: deadlifts, with form, the thing that I wasn't doing properly until I had someone coach me, was to push my hips back in the starting position to load my hamstrings. Also squeezing the shoulder blades together to keep the chest up. Enjoy! They're still my favorite lift!!!

 

I'm probably going to write a little note on my forearm or in my phone on correct form just to make sure I'm getting everything. The Crossfit gym I'm looking to join posted an article on deadlifting and I was happy to read that a lot of the points I was doing yesterday were mentioned. I think lifts are like children, you can have a favorite but you should pretend that you love them all equally . Thanks for the advice and encouragement!