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Thepalv goes harder, better, faster, stronger


thepalv

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Hello fellow assassins! First challenge completed last month, second starts tomorrow!

Main quest: as in the title, no one specific goal but lots of smaller goals.

Goals below followed by current status:

One real unassisted pull-up - six assisted with foot on chair.

One real unassisted chin-up - ditto.

90 degree pike on trapeze/pull-up bar - feet are currently about a foot off the ground.

Do the splits properly, down to the ground - am about a foot off the ground with hips square.

Complete a handstand - hate being upside down, can manage one minutes practise before arms shake.

20 push-ups in a row - at twelve currently.

6 minute plank - at four mins currently.

Scoring: seven very high goals have been set. Complete four to get an A, three for a B, two for a C. More than four gets a plus for every extra goal.

Path to achievement: 40 mins yoga each morning followed by twenty mins work on the above goals, Monday to Friday. Weekends are for catching up what I didn't get done during the week. Have started circus school last week, so continue that every Wednesday during the challenge. Need to build up some serious callouses on my hands cos they hurt like hell after last weeks class!

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Food goals - minimum 100g protein, max 100g carbs five days per week. I need something concrete for grading, my first challenge food goals were a bit all over the place. I eat more at weekends but don't worry too much cos am still getting leaner.

Scoring: meet food goals five days a week, A grade for that week. Meet goals four days per week, get a B, meet three days get a C.

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Progress checks:

Take photo for current position in pike and splits and take every two weeks.

At the end of each week log progress here.

Take weight check before and after, and caliper measurements and photos before and after to chart progress.

Starting weight 8 st 10, Jackson pollock calipers 16.79%

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Looking forward to meeting you all on this six week journey to awesomeness!!

Thepalv

EDIT

Going to split up the food goals. A for protein, A for carbs. I would like to concentrate on the good efforts, and I rarely make it under 100g carbs, I like too many vegetables and am eating breakfast again, and a lot of fruit. May revise in a couple of weeks.

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These are great goals.

I hope to install a pull-up bar soon so I can start on those chin-ups and pull-ups. We also seem to be at a similar point with push-ups.

Best of luck

Continue to do all of the things!

best 20 quid ive ever spent, that pullup bar. can practise pike pose on it for trapeze lessons. Its one of the ones that braces the doorframe front to back so i dont panic that its going to come crashing down!

hurrah for pushups and ergo, lovely shoulders.

good luck batwoman, i am currently wearing a batgirl tshirt in support of your challenge. its so old it has big holes under both arms but i will never throw it out. NEVER! post-21811-0-56328000-1384282629_thumb.j

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Rawr!  Great goals!  Good Luck!

 

Mmm, pull-up bar...  After I gain some more arm muscles that will be something I will get for myself. 

 

Yay Plank!  Rawr!  Rawr!  We can do it!  Good luck and have fun!  Rawr!

Challenge: #1  #2  #3  #4  #5  |  Recipes  |  Level 6.  Kiwi Bird:  Rawr!   |  Team

 

Blogs I stalk:     Mark's Daily Apple  |   Nom Nom Paleo  |  Ancestral Chef  |  Greatist  |

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so, week one day four -

Have been up at six every morning and doing forty five mins of ashtanga yoga, then stretches and strength work as outlined above. The allotted fifteen mins isnt enough to do all of them so I am doing plank and pushups and then i mix it up until seven. I am coming around to the idea that if i want to achieve four out of seven goals minimum I will have to put in a lot more time in the evenings. Or get up earlier. I do a short walk when i get to work cos I leave early to not be sitting in traffic. Half hour walk if its not raining, then half hour again at lunchtime, cos I have a desk job. Today its raining hence I am writing this on my lunchbreak.

Muscle definition coming along nicely on arms and abs, but I dont feel like im getting much stronger. I know that after this challenge it may be time to to take it up a notch and join a gym to do free weights, but i hate gyms. Maybe ill make a sandbag, i read that post again last night. I am also tempted by crossfit but equally i like to do my own training at my own pace. But equally that's why I cannot do a pullup yet, nobody shouting at me. I will see how I am feeling about it after christmas, at the moment I am spending enough time each day exercising.

That said, I am considering looking for a bikram class for monday or tuesday evenings. OH works til nine mon tue and wed, and I already do circus school on a wed so would like something else to entertain me. Also would be good to make friends.

Food wise I am doing fairly crap. I am not food wise at the moment. I am making my protein goal pretty much but am eating a lot more than i had been the last few months. So my carbs have been well over 100g per day this week. I have been increasing my cals over the last six weeks, through greed, but I am still losing weight. I am now averaging about 1800 per day, whereas it used to be about 1400 per day. But the majority of the cals are homecooked meals with lots of veg and protein and fats. It bumped up cos I am now eating breakfast again, to let my stomach recover. I will see how my weight reacts over the next three or four weeks and maybe look again at the numbers. Im going to worry about it too much yet. I have updated my original post to split the food goals so I can still get As for protein.

Love circus school, am really happy I joined. Thing is, I have a fear of heights and I am learning trapeze! I joined to help me get over my fear of heights, cos I know it is all just in the mind. Am really bad sometimes, get dizzy on a stepladder, its ridiculous. Anyway, even though the learning trapezes are low, once you are hanging upside down it is very disconcerting. I am going to have to practice hanging from my pullup bar during the week so I am more prepared for each class. Also I need to seriously build up my arm strength cos we had to do the mermaid pose holding onto the bar with one hand, not easy. I knew one arm wouldnt hold me so i just went back to pike and came down. I don't like backing away from a challenge, but being at a height and upside down and holding the ropes with my feet and then being told to take one hand off the bar was just a bit much! Also, two people in the class fell off at that point so that kind of put me off! So some practise at home to get used to hanging off things. More time being a sloth really, but an actual sloth, not a lying on the couch feeding my face sloth.

Anyway, I think i can get over my fear of heights. I was also irrationally afraid of spiders until about three weeks ago. I saw a huge one on the stairs, and initially i was like - aaahh! but only for a split second. Then i just said to myself, yep, thats a spider, so what? and then i saw a picture of a big blue hairy tarantula on facebook and it didnt scare me and i was able to look at the picture for ages and also touch the picture. Sounds mental but somehow I have just removed the fear. I wouldnt be getting one for a pet or anything but if I can just cut away the fear of heights in the same way I will be so happy. I think i can work on that at home on the pull up bar, cos its the fear of falling mostly.

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Makes sense that your average calorie intake would go up. It should be higher on days that you work out... 1400 cals sounds way too low for someone that is burning cals through exercise during the day.

 

I'm unsure of what your stats are. I'm 5'9" about 185 and eat about 1800 cals on days that I'm not working out.

I'm a time traveler, but I can only go one way and only a second at a time.

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Makes sense that your average calorie intake would go up. It should be higher on days that you work out... 1400 cals sounds way too low for someone that is burning cals through exercise during the day.

 

I'm unsure of what your stats are. I'm 5'9" about 185 and eat about 1800 cals on days that I'm not working out.

Yeah I think I'll have to do some number crunching. I worked out my TDEE over the summer was 1900, that was including average 300 cal burn six days a week doing insanity workouts. Burning way less than that doing strength circuits and yoga, based on hrm it's no more than 150 cals a day. I log my cals and weigh/log everything. That was over a six week period and took into account pounds lost so it was pretty accurate. I'm only 5" 4 and weigh about 124 at the moment. I'm about three or four pounds off what I would like to look like, but that doesn't take into account any muscle gain in the meantime. Maybe about two percent less body fat would be more accurate. I think I may go back to dropping breakfast just a few days a week, rather than everyday. Now I'm off caffeine my stomach should be able to handle it. I think maybe see where I am in another two weeks or so? I can readjust the numbers then if body fat has gone up.

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Rawr!  The eating target calories/macros was hard for me to stay on track, but after a week of two, I got the hang of it.  I find that eating more protein and carbs and lowering fat has definitely helped me to stay on track of losing fat and gaining muscles.

 

Good luck with everything!  Rawr!

Challenge: #1  #2  #3  #4  #5  |  Recipes  |  Level 6.  Kiwi Bird:  Rawr!   |  Team

 

Blogs I stalk:     Mark's Daily Apple  |   Nom Nom Paleo  |  Ancestral Chef  |  Greatist  |

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Circus school sounds like so much fun! Way to go for challenging yourself mentally too!  I'm taking my second session of pole dancing right now and it's so much fun!  In this level we start doing thing where you have to hold on with your legs.  That means you have to be wearing short-shorts in order to be able to grip the bar.  At first I was nervous, but even looking around the room, while I may be bigger than a lot of the other girls, none of them have as much muscle/muscle definition as I do!  Boom!  

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Circus school sounds like so much fun! Way to go for challenging yourself mentally too!  I'm taking my second session of pole dancing right now and it's so much fun!  In this level we start doing thing where you have to hold on with your legs.  That means you have to be wearing short-shorts in order to be able to grip the bar.  At first I was nervous, but even looking around the room, while I may be bigger than a lot of the other girls, none of them have as much muscle/muscle definition as I do!  Boom!

That sounds like brilliant fun!! And you will have thighs like rocks after!!

I have had a pretty bad week, challenge wise. In fact, my most off the chart week since I started this healthy kick in July. In fact, my only really off week. Had been doing yoga in the mornings and trying to fit the other strength work in around it, or catch up with what I hadnt done in the morning when I came home from work. This did not work at all, in hindsight. The goal stuff is measurable, i do more each day or each week. I was not getting time to do much in the morning after the yoga session, and was not very proactive in the evening - I never am, hence the morning workouts. So was doing yoga and maybe a 4m plank and some pushups. Started to lost focus on monday, had been home for the weekend in dublin and did not get any real rest that weekend so the week was off to a bad start. Tuesday I turned the alarm off at 6am and went back to sleep. Told myself I would do saturday instead. Wednesday only got up cos I didnt want to skip two in a row. did yoga and bare min strength, ditto thursday. Skipped friday, did no exercise yesterday and none today thus far. Went drinking last night and have been over on cals most days, by a significant amount. Have been thinking about it a lot yest and today and I think I know where I went wrong.

1. Didnt take a week off after the last challenge.

2. Started the challenge with way too many strength goals planned, without making a reasonable plan to achieve them.

3. started challenge doing insanity, then switched to yoga, then it fell apart.

4. Too lenient on food goals, so not much guilt when not adhered to.

5. Irregular, rare NF time. Lost focus too easy, didnt update here and become accountable.

Result of above mistakes

1. no closer to original goals

2. feel pretty icky and unhealthy and not as full of energy as i had been (damn carb overloads)

3. still fit clothes fine but i dont look as lean in the mirror as i did, so I think ive probably put on a pound or two

4. guilty feeling for sliding

plan of action

1. its not too late to turn this challenge around. We are only halfway through. I just have to get smart.

2. stop the messing and chopping and changing exercise routines. Habit works for me.

3. felt I got the most benefit from strength circuits monday wed and fri, and cardio tues and thurs, so going back to that for the last few weeks. yoga can be added in in the evenings, if i feel like it. This way I will be spending majority of my exercise time on the strength goals as outlined above, so have the most chances to achieve some of them. Cardio makes me feel good, I like to be sweating and feel the burn. Great for the endorphins.

4. Wont weigh in or measure until the end of the challenge, dont want to rock the boat

5. NO CONFECTIONERY MON TO FRIDAY

6. make more protein snacks that I can have to keep cravings at bay. It worked in the past.

7. In bed by ten sunday to thursday so i cannot tell myself at 6am that I need the sleep.

8. Spend more time on NF getting inspiration and checking in here to keep myself accountable.

Lessons learned:

1. Make a reasonable, achievable plan and chart it as you go.

2. Be stricter with foods, and make tasty protein snacks so its easier to be wise.

3. Dont try to DO ALL THE THINGS

4. Take a week off between challenges, so you actually are excited to start the next one and have time to plan it carefully

now, off to have a delicious meal out and home to bed early and plan the circuits for tomorrow ;)

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Way to re-define your goals!  I find it's always hard to admit that you were overly ambitious, so good job.  :)  

 

I'm definitely finding that I've been a lot more lenient with this challenge as far as checking in on NF and making "friends".  I think I'm going to start keeping a notebook to track my progress because I found that if I come check in on NF too much I get sucked into a time vortex and then do nothing all night.  lol

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