| l4dyh4wk | the sequel |

[l4dyh4wk]

| main quest |

 

simply lose fat, gain muscle

 

specifically..

i would like to weigh around 75-80kg, although i would rather be 85kg and strong, than 75kg an blown over in a light breeze! 

i want to be able to dead lift 150% BW, squat 100% BW, bench 100% BW and perform 5 chinups in a row.. i want biceps, lats and a squat butt! 

 

i have been walking this path for near on 18 months now, but had massive fade outs and drop outs, then having to restart..

i want to get some dedication and consistency into my training and routine.. some accountability.. 

 

Pure vanity is the motivation! I turn 40 next year and want to be, and look, fitter and stronger than I ever have before.

 

while i realise that my long term goals lean much more towards the warriors, i am not yet ready to make that transition . i am still eating and working out to lose weight rather than to gain muscle, and I still have a lot of other stuff going on in my life that would distract from a pure muscle bound challenge.

 

the big thing this challenge is to become a pure non-smoker.. i have been quitting half heartedly since april.. going a few days then slipping up then quitting again

I am happy to celebrate the small wins.. like i used to smoke 25-30 cigarettes a day.. now it is more like 0-5.. big changes.. but i know i need to actually make the proper commitment..

 

i will also be continuing the goals made in challenge 1.. ie gym/weights x3 week and tracking my calorie intake

 

| challenge goals |

 

| one | quit | 

 

no excuses.. no cigarettes

 

| grading |

this is a flat out pass-fail goal

1 constitution point for each week without a cigarette

| attribute points |con⁶| *i know 5 points per goal is generally the limit, but for such a big challenge i think 6 is appropriate

 

| two | train | 

 

attend gym M-W-F and complete scheduled weightlifting session. happy to swap for 3 circuits of BBWW if unable to attend.

 

| grading |

• | A | 18 Attendances
• | B | 16 Attendances
• | C | 14 Attendances
• | D | 12 Attendances
• | F | <12 Attendances 

| attribute points |str²|sta¹|

 

| three | intake | 

 

continue eating at 1500 calories per day, tracked using myfitnesspal but making a point of not eating the exercise deficit (or not too much of it anyway)

eating ~80% primal, cooking from scratch, avoiding processed food solutions as much as possible without being a complete wowser!

 

| grading (adjusted) |

• | A |  week average 0-50 0-100 calories over daily goal
• | B |  week average 51-100 101-200 calories over daily goal
• | C |  week average 101-150 201-300 calories over daily goal
• | D | week average 151-200 301-400 calories over daily goal
• | E | week average 201-250 401-500 calories over daily goal
• | F |  week average >250 >500 calories over daily goal

| attribute points |con²|wis¹| 

 

| four | handstands | 

 

complete the 28 day handstand challenge, but continue for the full 6 weeks.

following the program i need to practice for 5 minutes every day. if i miss a session i have to make it up the following day

 

| grading |

• | A | average 300 seconds per day 
• | B | average 250 seconds per day 
• | C | average 200 seconds per day 
• | D | average 150 seconds per day 
• | E | average 100 seconds per day 
• | F | average <100 seconds per day

| attribute points |str¹|sta¹|dex¹|

 

| goal tracking report format |

 

| 1 | 0 | 0 | 0 | 0 | 0 | 0 | 

| 2 | 0 | 0 | 0 | 0 | 0 | 0 |

| 3 | 0 | 0 | 0 | 0 | 0 | 0 |

| 4 | 0 | 0 | 0 | 0 | 0 | 0 |

 

| specs | start |

 

updated for start of challenge

 

| height | cm | 181 | 

| weight | kg | 87.9 |

| body fat | % | 30.5 |

| measurements  | cm |

| chest | 100 |

| right bicep | 35 |

| left bicep | 35 |

| waist | 84 |

| hips | 109 |

| right thigh | 65 |

| left thigh | 65 | 

[l4dyh4wk]

| motivation |

 

and yes... this is it!

 

[AlexCold]

LadyHawk! 

 

Welcome to challenge 2!! Love the goals, they are great changes to be made. I will enjoy watching you progress. Not to mention the motivation photos!

[Jittersthe.Clown]

Looking like a great challenge for you.  Go kick some butt!

[ScoutSays]

Awesome challenge!! Good luck!!

[l4dyh4wk]

LadyHawk! 

 

Welcome to challenge 2!! Love the goals, they are great changes to be made. I will enjoy watching you progress. Not to mention the motivation photos!

 

 

Looking like a great challenge for you.  Go kick some butt!

 

 

Awesome challenge!! Good luck!!

 

 

thank you rebels

i'm expecting big things.. from everyone

[Kishi]

Hey! I saw we had some tags in common, so I thought I'd drop by and cheer you on. Good luck!

[JessFit]

Love your goals! I have to follow this because I am always so impressed with your lifts (even if I have to use a website converter to fully understand what you're lifting) Good luck darlin!

[Jittersthe.Clown]

thank you rebels

i'm expecting big things.. from everyone

...so many good jokes there...

[JessFit]

...so many good jokes there...

You're a dirty bird jitters

[Jittersthe.Clown]

I have my moments...  and they usually occur when I am sleep deprived and sore from working out, so these next 6 weeks are going to be great!

[deeann96]

Great goals!  Good luck on your challenge.

[l4dyh4wk]

Hey! I saw we had some tags in common, so I thought I'd drop by and cheer you on. Good luck!

 

Awesome ty i'll have to look you up

 

Love your goals! I have to follow this because I am always so impressed with your lifts (even if I have to use a website converter to fully understand what you're lifting) Good luck darlin!

 

hehe I might have to start posting with weight conversions for you jess

 

...so many good jokes there...

 

haha i know i know... i didn't post with caution that time!

 

Great goals!  Good luck on your challenge.

 

ty deann you too

[l4dyh4wk]

[GingaNinja]

Good luck on your goals, sounds awesome. Good luck with giving up smoking that is such a big one!

[l4dyh4wk]

Good luck on your goals, sounds awesome. Good luck with giving up smoking that is such a big one!

 

Thank you so much for your wishes.

I really believe i can do this.. in fact have been 'almost quit' for half the year.. i stopped in april and cruised through nearly 3 months, then had surgery and smacked straight into my kids school holidays and suddenly it was all too hard.. I started sneaking smokes from my parents and buying the odd packet as well.. tbh it has all been rather humiliating.. and all that is lacking is a firm commitment to re-quit.. rather than allowing myself to cheat.

 

So today is the first day of the rest of my life.. a life in which i am a happy non-smoker.. i will not regret 'giving up' a toxic poison addiction, rather I will enjoy gaining better health and a fatter wallet

[l4dyh4wk]

| week 1 | day 1 | gym/weights |

 

| superset 1 |

| assisted chin up | 64x5 | 57x5 | 50x5 | 43x5 | 36x5 | 43x5 | 50x5 | 57x5 | 64x5 | 

| assisted dip | 64x5 | 57x5 | 50x5 | 43x5 | 36x5 | 43x5 | 50x5 | 57x5 | 64x5 |

| seated cable row | 23x5 | 30x5 | 36x5 | 43x5 | 50x5 | 43x5 | 36x5 | 30x5 | 23x5 | 

 

| superset 2a | or stop doing situps in my squat rack biatch! |

| bw squat | bwx10x3 |

| bear complex | 20x5x3 |

 

| superset 2b |

 

| bw squat | bwx10x6 |

| bb squat | 15x5 | 20x5 | 25x5 | 30x5 | 35x5 | 40x5 |

 

| stretch |

had a go on the foam rollers today ouchie ++
worked over ITB, calves, quads, hammies, butt and lower back

| notes |

 

| 1 | ffs people just because summer is coming you feel the need to come in and crowd up MY corner of the weights section? where have you been all winter huh?
sorry needed little vent lol.. it was very very crowded today and I didn't get to fit in everything I wanted to do in the time alloted blah!

| 2 | special note for JessFit.. remember that 10kg = 22lb.. so just double the weight i lift and add a little.. eg 40kg = 88lb 

[Kishi]

It's bad now. It'll get worse come January, I guarantee. You just gotta lift 'em out of the way.

[l4dyh4wk]

It's bad now. It'll get worse come January, I guarantee. You just gotta lift 'em out of the way.

 

hehe maybe, though it will probably be too hot for the part timers by then! ~fingers crossed~

 

[l4dyh4wk]

| motivation |

 

oh yes!

 

[l4dyh4wk]

| photos |

 

challenge start reveals.. oh and stats have been updated in the OP too.. lowest weight today in at least 5 years! woot shows that C1 has stuck, coz with 2 weeks of gym slackness and no calorie counting the weight is still slowly dropping off

 

front

 

side

 

other side

 

butt

 

flex it!

 

cheeky selfie i sent to the bf

 

better lighting i think hehe

[GingaNinja]

Great muscles! You look really cool in your gym gear

[l4dyh4wk]

Great muscles! You look really cool in your gym gear

 

naww shucks KL ty.. i think I kinda intimidate the girls at the gym a little.. i'm just under 6 foot tall and tend to throw their bodyweight around in iron.. as a warm up

i'm looking forward to when I can intimidate boys too hehe.. will have to move gyms for that tho.. my current gym is a ladies only, mega cushy place.. kinda has a resort feel.. BUT also has a great, under used free weights section.. win-win

[JessFit]

Those arms! Woah!

[l4dyh4wk]

Those arms! Woah!

 

thanks Jess.. it helps the motivation when you start seeing results.. hehe i'll often find myself sitting there feeling up my own muscles absent mindedly ~blush~