Wufkar's all inclusive challenge

[Wufkar]

This.. is me. 

 

I'm a 25 yr old female who likes to fix anything and everything while lifting anything ... and everything.

 

I have been on a year long journey to get my body back in shape. My definition of in shape is the ability to physically do whatever I decide to do. 

Last challenge it really changed from "I need to be more healthy" to "Let's see how much we can do" and I intend to keep that going.

 

Originally, I was going to do this challenge with the Warriors but after SammyShark convinced me to train for a 5k, and StarPuck inspired me to do skating lessons.. I'm sticking with the Rangers. See the schedule below as a visual indication of why.

 

Fair warning, I'm pretty crazy in how I do things and this thread will definitely veer off course on multiple occasions. There will be an abundance of GIFs for every moment possible and weekly blog links. I do try and save my brain dumps for my blog as I kind of feel that for the most part, this is my exercise log. My blog is where my cohesive and less free-written thoughts reside in electrons.

 

There is a strong possibility of food pictures as well, I do not however promise the pictures themselves will be good. Consider yourself warned.

 

Right:

 

On with it then!

 

If you watched my last challenge you may remember I decided I need to live spectacularly. This is my main quest though it may be abstract and it is not gradable.

 

Main Quest: Live Spectacularly

 

Individual Goals:

·         Run 1.5miles non-stop

·         Deadlift 150#  ß might be adjusted based upon Personal Trainer

·         1 ​​Freestanding Handstand

·         Eat to my macros as prescribed by Alex (Personal Trainer)

Carbs: 183g  150g

Protein: 137g 113g

Fat: 60g 50g

 

Life Side Quests:

·         Learn Remedial Spanish – 3x/week

·         Maintain a cleaner home atmosphere – 15Min/day

·         Write my Childhood Storybook – 1Hour /week

 

Fitness Side Quest:

·         Train for a GoRuck Light (Coincides with 5k)

·         Stretch daily / Meditate

·         Freestanding Handstand

·         One HIIT session per week

 

The goal with eats is to eat as Paleo as possible. I do have a dairy issue and have been mostly gluten free long enough to be sensitive to it. I do not claim to even remotely have celiacs disease but I do notice a difference.

 

Without further adieu, here is my schedule of weekly events:

 

 

 

As you can see.. I've added a few more things to it. Oh! Hockey is on Wednesday nights starting tomorrow (2/19)

 

On Monday I'll upload my vitals for comparison, each day I will upload a brief food log post and a workout log. 

 

 

Vitals

2/24/2014

Weight: 146.8#

BodyFat: 25.9%

Lean Mass 108.65#

Fat Mass: 38.15#

 

Edited for vitals and new macro stats.

[Loren Wade]

Bop it good?

[Wufkar]

Bop it good?

I felt the need to 90's up my "hold this" post.

[wildross]

Where would we be without "The Princess Bride"??

[Wufkar]

Where would we be without "The Princess Bride"??

[ChristArtist]

Tradition!

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[starpuck]

Yay for awesomeness.    I am going to keep coming back and reading your set up, so I can get inspired and find a nice, neat, organized way of doing it.  Yup!   Because Wufkar motivates me.    I am so excited about your skating!   Just, don't get too much better than me too fast, ok?

 

When we finally get to meet at a meet up, we will go skating for sure!

 

Your week looks much like mine often look like, and I am wondering if I should be less crazy this time around.   But then, if Wufkar can do it, I can!    I am sooooo getting on this train with you.

[Wufkar]

Oh snap! This isn't it's final form yet! I should share the gadgets behind the curtain if you're going to try to duplicate it.

There is a trick though, I have fail safes built in. I've ranked each goal so that if something comes up that is uncontrollable or unforeseeable I know which ball to drop first.

That will keep me from dropping all the balls just because I was caught unawares.

We're definitely skating whenever we do meet up. The sooner it happens, the less likely I am to be better than you. I am currently at the "look cool...oh crap oh crap!..Kewl didn't fall. Look cool.." Stage. That's the technical term for that stage too.

Please excuse any errors. The monkeys are slacking

[Wufkar]

Alright so, I've categorized my goals and ranked them like so:

 

Rankings:

 

 

Then I say "Okay, this is how I'm going to get to these goals" like so:

 

 

BTW, CC is "Convict Conditioning" it's a bodyweight program I found after posting that lovely original post and decided I'm game for it. It should help me get to freestanding handstands and increase overall fitness.

 

So now that I've added all these activities.. How do I know which one to drop if something smacks me in the face? The first few times I tried this.. I got overwhelmed. Which it's easy to do looking at all the activities behind all the goals. Enter "Activity Rankings". This includes all the things that have to happen..period.. regardless of the challenge. Though, technically I didn't include work.

 

 

There's some nuance and variation as since Ice Skating is ONLY on Wednesday.. and I paid for it, it's going to take a significant and un-deferrable life chunk to kick that one out of the loop. Since I don't cook at 5am, Cooking is not going to interfere with the Gym, plus.. again I paid for sessions with Alex, so it's going to be difficult for me to justify not following through on that.

 

Hopefully. This didn't make this all incredibly confusing.

 

Oh.. I also have a grading table, but I'm still working on the formulas.

 

I also know that in order for me to succeed at all these goals, I have to set myself up right. I have to go into work with the mindset of only doing work so that I don't end up leaving feeling like I didn't do everything I possibly could have. The latter of those two attitudes causes me to work from home more which then bounces stuff down the list. I also can't really focus on how many things I'm juggling at once, which though that may seem counter-intuitive, I don't know how to do one thing at a time. I never have. If I stop to think about what all is going on, I usually either start patting myself on the back (Which takes away a juggling hand) or try to get super fly fancy with it. (Think.. 15min of cleaning a day? pfft what about 45? why not this many? and then suddenly I don't have enough time.)

 

Notice I also planned in a cheat day every week. That doesn't mean I take it, but it provides me the mental out that if Monday is a bad day I say "Ya know what.. just make it til Saturday and you can have a gnarly burger with a beer down at Granite City". That works for me vs Monday: "UGh.. I need a beer", which quickly rolls into Tuesday:Ugh.. I had one yesterday.. which screwed up the gym.. and I still have more I might as well." etc. It's there to mitigate my own mental snowball effect. Having already picked the place I would go for the cheat, I also mitigate the overall sabotage affect of driving around looking for food.

 

Aaaand that's a novel. Also, it's time for bed because I have Couch 2 5k Day 2 tomorrow

 

Oh.. side note, I'm well aware this weekend may throw off everything because if all goes as expected, my brother will be here while working on my car. Hopefully, it's all taken care of Saturday. Otherwise I have to renege on SammyShark (Which .. she's probably finding out as she's reading this because I just remembered I've forgotten to tell her), or I end up cooking late again. Likely the latter. *Sends Sammy a text message* There. now I don't feel like a jerk.

 

Feel free to ask me questions about my method if you intend to implement it. My madness certainly has method. Methooood maaaaaan *Rocket Man tune*

 

Gif for all the text:

[wildross]

Glad to know brother is coming

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[Wufkar]

Glad to know brother is coming

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He was coming last week too. *cough* I told him to tell me when he starts driving. At that point I'll start adjusting plans.

[SammyShark]

So hopeful plan is...

 

Friday - birthday partay.

Saturday - brother time.

Sunday - lift at home, lift at gym, Granite City? Or 9 South? I'm gonna have to run Sunday also, but just 30 min, so nothing major.

 

Also, I don't know where to write things anymore - this thread or the old one, so I'm just doing both! *spam spam spam*

[Wufkar]

So hopeful plan is...

 

Friday - birthday partay.

Saturday - brother time.

Sunday - lift at home, lift at gym, Granite City? Or 9 South? I'm gonna have to run Sunday also, but just 30 min, so nothing major.

 

Also, I don't know where to write things anymore - this thread or the old one, so I'm just doing both! *spam spam spam*

Yes, that's the hopeful plan.

 

On Monday, only do this one. Til then.. don't care they both spam me.

[Jittersthe.Clown]

Your goals look awesome.  I like the Children's Book idea, I've been looking for time to write one as well.  Can't wait to watch you kick this challenge in the face.

[Wufkar]

Your goals look awesome.  I like the Children's Book idea, I've been looking for time to write one as well.  Can't wait to watch you kick this challenge in the face.

Thanks!

 

It's actually a book of my childhood stories growing up. 

 

It's gonna be a rough start if my brother does come out. 

[ChristArtist]

It would help if the document of your life would finish the photo books! Lol!

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[Wufkar]

I talked to Alex today, and I'm not sure that 150# deadlift will be achievable during this next 6 weeks.

 

Purely because he's only letting me Deadlift once every 10 days and I just deadlifted today so I'd only have 3 attempts to increase from 135 to 150.

 

I believe then that I'll change that goal to 1 Freestanding handstand. I can already do a 30second Wall-Handstand and Alex has me working on HollowBody which correlates to handstands.

 

*Edits initial post*

[ShadowLion]

Oh, I am just geeking out at the schedule and tables and formulas....me like and will sincerely flatter by copying! I started creating written "disaster management plans" last challenge because, *cough* like Starpuck *cough*, I tend to overload my weeks and then wonder why I crash and burn when one of life's little surprises hits. These are way better!

 

Thanks for sharing your method, Wufkar, and being willing to answer questions!

 

Looking forward to watching you rock this challenge!

[Wufkar]

I have tables for everything! also tons of orphan tables laying around where I started lists and then abandoned them as something else came up.

 

I swear my brain is a large spreadsheet with relational databases attached.

[ChristArtist]

I have tables for everything! also tons of orphan tables laying around where I started lists and then abandoned them as something else came up.

I swear my brain is a large spreadsheet with relational databases attached.

You could finish the tables and sell them on Craig's list! I know you give them away! Lol!

You don't want to know how many versions of color wheels are spinning in my head! I did try a data base type. ..but there were too many variables!

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[Wufkar]

Cooking day part 1

Sweet potato apple mash, my go to PWO food


First attempt at slow cooker chicken


That chicken has attitude, seductive chicken pose.
 

edit: Holy crap! those pictures are huge!

[starpuck]

Your chicken is turning me on a little. 

 

I'm going to get my shopping list in order tomorrow.   And try to figure out what 'dinner' I am cooking for the next two weeks.   Maybe I will cook up something I can take for lunches this week too!  Oh look at you motivating me already!

[Wufkar]

Your chicken is turning me on a little. 

 

I'm going to get my shopping list in order tomorrow.   And try to figure out what 'dinner' I am cooking for the next two weeks.   Maybe I will cook up something I can take for lunches this week too!  Oh look at you motivating me already!

It's the "come hither" wing.

 

Meatloaf Muffins!!!! Or salmon patties oor orr chicken stir fry!

[ChristArtist]

Chicken reminds me of the turkey! And I want too know more of this mash!

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[Wufkar]

Chicken reminds me of the turkey! And I want too know more of this mash!

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Pretty close seasoning wise, just added lemon slices for the chicken to sit on and used the crockpot instead of the oven.

 

Mash is roasted sweet potatoes (Oven, 400degrees, wrapped in Aluminum foil for 40min or until soft) and boiled apples mashed together. Ratio of 3:1 potatoes to apples by weight.

 

Just about the simplest recipe there is.

 

1 jar has approx 82g carbs, 4g protein, 300 cal.

 

I mix in cinnamon, nutmeg and allspice when mashing the potatoes and  the apples together. You can substitute any other fruit too, cranberries, pears, blueberries. just keep the ratio the same