Join the Rangers - fit to squash the opposition

[Endor]

Week 1 summary:

 

Goal 1 - Improve my Stamina and Endurance (STA 5)

- Don't miss any more than 1 scheduled session per week.

 

Exercise this week

Mon - None (scheduled rest day)

Tues - Squash match

Weds - 6km walk

Thurs - PT 30 mins (20 min AMRAP)

Fri - None

Sat - PT 30 mins (Lifting), 6km walk

Sun - 6km walk

 

Goal 2 - Sub 80kg (CHA 2, DEX 3)

This is not going well, too much sugar and alcohol.

Weight: 84.9kg

BF%: 21.5

 

Goal 3 - 80% Paleo  - 17 main meals per week. (CHA 3, DEX 2)

12 for the week, need to do better. 

 

 

My plan for this challenge for my exercise:

Mon - rest

Tues - squash

Weds - lifting

Thurs - fitness session 1

Fri - lifting

Sat - fitness session 2

Sun - lifting

 

On top of this I walk the dog 6km most days.

 

This is a lot more exercise than I have been doing and my feet have been sore recently so I will see how I go, might need to adjust as I go, main thing is to avoid injury.

[Endor]

Pushup PVP starts today, everyone welcome to join in

 

In:

dominic

@Blaidd

@Choronodon

 

Maybe (decision time!! ):

@joedog

@redtomato501

[Blaidd]

imma ice you in the PVP

[Endor]

imma ice you in the PVP

 

[Sambalina]

"We're going to Boonie Doon.... We're going to Boonie Doon...."

Hehehe, love that movie! So many good quotes!

 

I know what you mean about an increase in activity giving you sore feet. I think the dancing I've started doing has played havoc with mine. I do the rolling them on tennis balls trick, which seems to help a bit. 

[Yuen]

Thanks for organising the latest Sydney meet up Dominic It was fun! (just like last time )

 

I tried out the vanilla protein powder when I got home with some full cream milk... tasty stuff! I'll let you know in the morning if I get any stomach cramps

 

T-shirt fit pretty well too - will be a good workout shirt.

[Endor]

No worries was great to see you again, I'll pay some pics tomorrow. Just got home so off to bed!

[Yuen]

Your protein powder isn't causing me any stomach issues.

Also I have created a new flavour - choc vanilla. Eat your heart out Tetsuya!

[Endor]

So its definitely me good that you're OK though! Maybe you'll make your fortune as a whey blending maestro!

[Blaidd]

many sads for not living in a NF populated area

[Endor]

many sads for not living in a NF populated area

It's shame, I would of thought there would be plenty of peeps near you, odd that.

[Endor]

Well things are not going to plan this challenge, work and life has got very busy. I am having to commute which is not helping.

 

Falling behind on exercise and eating the wrong food which is leaving me low on energy. I'm also working in an environment that is quite political, which I'm not used to and am having to deal with some negative people, it's sapping my willpower.

 

Mon: 6k walk with dog, 2 Paleo meals

Tues: no exercise, no paleo, fun NF meetup though

Weds: no exercise other than pushup pvp, no paleo

 

I'll be picking up my ultrabook from the repair center today, it's an hour's drive in each direction out of my way so I'm going to have to work late again to make up the time but at least I will get it back at last.

 

Now I can't have whey for breakfast I really need to find something I can make and eat quickly in the morning. Chicken soup was a great idea from Sambalina and works well  but only if I have pre-prepared it in advance on the weekend. Does anyone have some ideas for paleo breakfast? What are you guys eating in the mornings before work? I can't do fasting, I just get angry and/or distracted if I'm too hungry.

[Choronodon]

Homemade frozen things. Burritos, hashes, maybe scrambled eggs, etc.

[Endor]

Yes you're right Choro I need to be more organised and fill up my freezer. Took your advice and had mexican meatballs for breakfast this morning, I usually save them for dinner when I'm commuting but they were so good for brekky! I was thinking that there's actually no reason I can't have my smoothie just without the whey powder, dunno why I never thought of that before, probably because I was mainly having it for the whey but the oats are good for brekky too (although not paleo). I might put some quinoa in there, jury is out on that stuff though I need to research it a bit more. 

 

Thurs: 6km walk, paleo dinner only

Fri: PT 1hr, Paleo brekky & lunch, indian curry for dinner

 

I've had another tough couple days but it's Friday and I'm pulling it back from the brink and trying to pull myself out of my funk and brooding. 

 

PT today - 1 hour. 

 

Complex of Clean (from floor), Front Squats, Push Jerks, keeping same weight for each, starting at 5 reps.

 

Warm up sets: 

5/40kg/2

 

Working sets:

5/50kg/1

1 min rest

4/55/1

1 min rest

3/60/1

1 min rest

2/65/1

1 min rest

1/70/1 <-- Clean PR , Push Jerk PR

 

I can't tell you how good that 70kg clean felt, I have been stuck at 65 for several months and to finally break it was awesome. Massive roar as I took it down followed by PR bell ring, I was so stoked! 

 

Next:

3 rounds of 300m run then 10 x 9kg wall ball squats/throws to 10 ft line

 

I'm celebrating my PR with a big fat grass fed T-bone 

[Endor]

Sat: Brekky 3 egg omelet

 

 

Training:

6km walk

then

14 Min AMRAP 7 horizontal rows, 7 pushups, 14 air squats

I managed 8 rounds, then did 4 extra pushups. My wife did this AMRAP with me and really enjoyed it so we may be training together on my fitness workouts

 

That's 60 pushups for the PVP

[Endor]

Week 2 summary:

 

Goal 1 - Improve my Stamina and Endurance (STA 5)

- Don't miss any more than 1 scheduled session per week.

 

Exercise this week

Mon - 6km walk

Tues - none

Weds - none

Thurs - 6km walk

Fri - 1hr PT, lifting (clean PR w00t!) and conditioning

Sat - 14 min AMRAP (hard!), 6km walk

Sun - 6km walk

 

Bonus: 150 pressup points this week. 

 

Goal 2 - Sub 80kg (CHA 2, DEX 3)

Ugh heavier again this week, maybe not all fat but definitely some of it. 

Weight: 84.9 -> 85.3kg

BF%: 21.5 -> 21.1

 

Goal 3 - 80% Paleo  - 17 main meals per week. (CHA 3, DEX 2)

Mon: 2

Tues: 0

Weds: 0

Thurs: 1

Fri: 2

Sat: 2

Sun: 3

Total paleo meals: 10

I'm glad I am finally tracking this properly, clearly I'm not doing as well at this goal as I think I am. Explains why I'm not dropping weight, need to focus on food this week.

 

I went through some work stress this week which combined with 4 days of commuting meant for a very tough first half. I immediately felt better after lifting and conditioning on Friday, I really must try to get the exercise in even if I am commuting this week (I am definitely Mon/Tues).. 

[Choronodon]

Gonna leave this here: http://www.theclothesmakethegirl.com/2014/03/08/march-meatball-madness/

Sent from my Nexus 7 using Tapatalk

[Endor]

Gonna leave this here: http://www.theclothesmakethegirl.com/2014/03/08/march-meatball-madness/

OMG that looks fantastic, thanks for the share mate, I will definitely be trying some of these. 

 

The first one sounds amazing:

Monday, March 10: Bacon-Jalapeno Burger Balls with Special Sauce & Sweet Potato Fries

[Yuen]

Congratulations on the clean PR! 70kg sounds like some serious weight.

[Endor]

I'm getting there, I think I should be a lot heavier by now but I've had a lot of injuries (I know you can sympathise!). Technique is pretty good now, on Friday coach said "it's time to go heavy", uh oh!

 

Food today:

Monday: Breakfast: meatballs, Lunch: Pork roast with crackling and veggies (nom nom), dinner: 3 egg omelette.  Snacks: Plum, Orange, glass of coconut water

 

First full Paleo day for a while, I cracked and tried to buy a packet of pork scratchings from the vending machine, fortunately it was broken!

 

Mon Exercise: 6km walk.

 

Bonus: 20 decline pushups.

[goodbye_farewell]

Not a bad week 2 really. Don't sweat the weight gain, you are hopefully forming good habits!

[Endor]

Not a bad week 2 really. Don't sweat the weight gain, you are hopefully forming good habits!

Thanks, I'm trying to get back to the good habits, some success!

 

Tues, Commuting, Breakfast: Bacon and Egg Roll Lunch: Chicken Souvlakia and salad, with a bread wrap, Dinner: Grass fed steak.

Tues: Exercise, Squash match.

 

No pressups today as I have squash and want to be at my best as it's going to be a tough match this week.

[Endor]

I won my squash match last night in 3 games, the conditioning is undoubtedly helping. It's making me faster around the court and giving me quicker recovery, I might not be as strong in the squats as I was before but I'm loving the fitness and speed I'm developing from a Ranger's life. I need to drop some weight to further the gains but one thing at a time for now, getting all my workouts in is the most important focus at the moment (thanks for the inception there @wovercast )

 

Weds:

Breakfast: meatballs, Lunch: Steak, Dinner: chicken curry w rice, snacks: banana, yoghurt

 

PT 30 mins:

Complex: 3 hang cleans, 1 push jerk, Max rep pullups

 

Warmups:

40kg/5/2

 

Working sets: 

50/3+1/1  + 3PU

55/3+1/1 + 3PU

57.5/3+1/1 + 2PU

60/3+1/1 + 2PU

62.5/1/1 + 1PU <- failed second clean, coach stopped it there

 

6 Min AMRAP

200m row, 5 x weighted burpees (2 x 15kg dumbbell )

Managed 3 rounds 

4th round I did it all except the last burpee, just ran out of time. 

 

Bonus: 20 decline pushups for PVP

[Endor]

Thurs: Breakfast: Unreal bacon & eggs, lunch: chicken souvalkia dinner: leftover chicken curry w rice

 

Exercise: 6km walk, 20 decline pushups

[Endor]

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