Ratchet Resets

[Wufkar]

/me waves

 

Hey all. I'm skipping out of the Ranger forum for a bit due to life circumstances, namely a distinct lack of heavy stuff to move.

 

Goals

 

1)  Clean up the diet. No, Really.

 

Higher fat, lower carb paleo really works for me. I have more energy and seem to lean up pretty well. So that's what we're shooting for.

1700kcal/day too soon for macros at this point in specificity.

 

I am concerned that I ate at a deficit long enough to cause some issues but after an unintentional bulk, I think I may be okay enough to work on this more carefully.

 

2) Do workouts at least 5 times per week if not more. (

  

I'd really like to do 3 days, 2 times per day.

 Right now I have Convict Conditioning on the brain.

 

3) Ankle Rehab

 

I recently -read saturday - sprained my ankle rather badly. I have 4 weeks before I'm supposed to do a GoRuck in SF with Catspaw, emcee, & smftexas. I will definitely BE in San Francisco, but if I can't run the parking garage stairs by then, I'm going to seriously re-consider.

 

• Ice Twice per day
• DO NOT TAKE THE BRACE OFF (except for showers and sleepage)
• Vitamins to support tendon repair

 

Being I'm more of a lifter with some running.. Please please PLEASE feel free to send me some bodyweight workouts. I have issues with getting bored on bodyweight circuits

 

Here's what I have available to me:

• Rings
• 5 Story Parking Garage
• Floor Space

I walk roughly 2 miles/day to work and back which will continue throughout this challenge but won't be tracked per se.

 

 

Lastly, HAI ASSASSINS!!!

[The.Introverted.Goddess]

Best of luck with your challenge! I hope your ankle heals quickly!! 

[catspaw]

We're rehab buddies.  One day at a time, you and I both, we'll get to the point of the SF ruck  /fistbump

[Salivanth]

Here's the routine I use, summarised in one poster:

http://1.bp.blogspot.com/-Bymi7PIcwbw/Ut9zdrIR8AI/AAAAAAAAB9w/B7sa2I0Y1Pc/s1600/POSTER+FINAL-page-001.jpg

No circuits required It has a lot of the same stuff as Convict Conditioning, but I think it's better. It has less reps, so it's more strength-focused, and it allows you to start handstand conditioning earlier than CC does with pike push-ups and the like. The idea is that you find exercises you can do at 3 sets of 4 without too much trouble, then move up by one rep per workout. (4, 4, 4 to 5, 4, 4, to 5, 5, 4 to 5, 5, 5, and so on)

I'm enjoying it tremendously and getting good results from it.

[wildross]

Good luck

Sent from my XT1080 using Tapatalk

[Yllek]

I sprained my foot really bad 4 weeks ago and still have a week wearing a boot. So it will be interesting to get back into a normal rotine. We have similar goals. Good luck and hope you have a quick recovery.

[Wufkar]

Best of luck with your challenge! I hope your ankle heals quickly!! 

Thanks, you and me both

 

 

We're rehab buddies.  One day at a time, you and I both, we'll get to the point of the SF ruck  /fistbump

we got this, otherwise we have to go off the grid for our own protection. /fistbump

 

 

Here's the routine I use, summarised in one poster:

http://1.bp.blogspot.com/-Bymi7PIcwbw/Ut9zdrIR8AI/AAAAAAAAB9w/B7sa2I0Y1Pc/s1600/POSTER+FINAL-page-001.jpg

No circuits required It has a lot of the same stuff as Convict Conditioning, but I think it's better. It has less reps, so it's more strength-focused, and it allows you to start handstand conditioning earlier than CC does with pike push-ups and the like. The idea is that you find exercises you can do at 3 sets of 4 without too much trouble, then move up by one rep per workout. (4, 4, 4 to 5, 4, 4, to 5, 5, 4 to 5, 5, 5, and so on)

I'm enjoying it tremendously and getting good results from it.

I've seen this before, but forgot about it. Thank you!

 

 

Good luck

Sent from my XT1080 using Tapatalk

You too.

 

I sprained my foot really bad 4 weeks ago and still have a week wearing a boot. So it will be interesting to get back into a normal rotine. We have similar goals. Good luck and hope you have a quick recovery.

I should actually be in a boot right now, make sure to do the ankle rotations and things that I didn't. Best of luck!

[raptron]

Oooooh. Looky what we've got over here.

[Nymeria]

Salivanth's poster looks like a great start.  I've been skipping leg day for awhile, due to an injury, so I totally sympathize with not being able to do as much as you'd like.  You can still get a pretty solid workout with pull-ups, push-ups, hanging leg raises, planks, horizontal rows, and dips, especially since you have those rings to play with.  Good luck!

[Wufkar]

Today - Workout of Sorts

 

Extra walking 2 miles - 4 bricks + 10 flights of stairs

Random assortment of pushups, ring rows and scap pullups.

 

Diet, did well until dinner. New Rule - In order for me to eat it, I have to make it.

 

No out and about food.

 

Ankle Rehab: After ~4 miles of walking today with 4bricks + sundry items, it's not howling at me or swelling. I put tiger balm on it to sleep but did forget to ice it.

 

I really should set ice ice baby as my alarm ring tone.

[Wufkar]

June 5, 2015 Ratchet's Log

 

Foods:

Breakfast:

2 eggs, 4 oz Turkey breast, sauteed onions

 

Lunch:

Leafy Green salad, Tuna mixed in. 1/4 cup of cataloupe

 

Snack

Oat bar. Probably shouldn't get those. 

 

Dinner

Porkchop, Roasted walnuts & onions, 1/2 avocado

 

 

Workout

3 rounds

5 ring rows

5 Incline ring rows

10 elbow in pushups

20 4-count flutter kicks

 

I'll likely do more later, but the ankle isn't happy right now so it will depend. I need a battery for my food scale, and more ghee. cus it's awesomely delicious and gone.

 

When I get back, I'll prob the foot up on some ice and probably watch some TV while chatting with nurds.

[catspaw]

Diet, did well until dinner. New Rule - In order for me to eat it, I have to make it.

I've heard two good repeatable mantras for this:

1) No free food.

2) If I want it now, I can make it later.

[Wufkar]

I've heard two good repeatable mantras for this:

1) No free food.

2) If I want it now, I can make it later.

Both very valid. I may adjust it to "No food is free food."

 

I need to get back to making larger quantities of food on the weekends because I don't really enjoy cooking every.. single.. day.

 

Icing complete. Sleepage time.

[Wufkar]

June 6, 2014 Ratchet Log

 

Foods

Breakfast: 2 eggs, sauteed onions, mushrooms and roasted walnuts with cayenne pepper. Handful of blueberries.

 

Lunch: Large salad with balsamic dressing, mushrooms & fennel - which is new

 

Snack: Carrots & Celery

 

Dinner: Grass fed sirloin, pan seared - more mushrooms & onions. Steamed broccoli & Cauliflower.

 

 

Workout 

3 RFT: 5.32

5 ring rows

5 incline ring rows

10 elbows in pushups

20 4-ct flutter kicks

[starpuck]

Making my rounds for the new challenge.    Tagging posts.  Catching up later.

Why?

Because...

[lullaby88]

Haha finally! We're in the same guild! Subbing, of course.

I know you'll rock this challenge!

Sent from a magical handheld box

[Wufkar]

Making my rounds for the new challenge.    Tagging posts.  Catching up later.

Why?

Because...

It wouldn't feel like one of my threads if you weren't here <3

 

 

Haha finally! We're in the same guild! Subbing, of course.

I know you'll rock this challenge!

Sent from a magical handheld box

Hey! Actively posting too! No more lurking

[Wufkar]

There's a brain dump building.. it's not quite ready yet. Maybe this weekend.

 

On a similar yet unrelated note. I realized I've been a dolt. Having a sprained ankle doesn't mean I can't do weighted workouts, I just need to be careful. I can still do rows, leg extensions, leg curls, hang cleans, power snatches, OHP, Bench, maybe even sumo DeadLifts. I miight even be able to do squats but I should probably wait. The rule still applies, the brace stays on.

 

Later this evening I'm going to go to the gym near me and sign up. For those of you who don't already know this, I'm a recent transplant to Austin so there are a lot of things I'm still trying to iron out. One of them is a gym membership.

 

That being said I do like that little circuit or doing a little circuit while waiting on dinner. I don't like to be still AT ALL. Usually the only times I sit down are to eat or to work. That's it. Icing my ankle is frustrating because I can't do anything else.

 

Tomorrow I will likely try to go work out in the afternoon depending on how the ankle feels after trail day.

[wildross]

Haha finally! We're in the same guild! Subbing, of course.

I know you'll rock this challenge!

Sent from a magical handheld box

There's a brain dump building.. it's not quite ready yet. Maybe this weekend.

On a similar yet unrelated note. I realized I've been a dolt. Having a sprained ankle doesn't mean I can't do weighted workouts, I just need to be careful. I can still do rows, leg extensions, leg curls, hang cleans, power snatches, OHP, Bench, maybe even sumo DeadLifts. I miight even be able to do squats but I should probably wait. The rule still applies, the brace stays on.

Later this evening I'm going to go to the gym near me and sign up. For those of you who don't already know this, I'm a recent transplant to Austin so there are a lot of things I'm still trying to iron out. One of them is a gym membership.

That being said I do like that little circuit or doing a little circuit while waiting on dinner. I don't like to be still AT ALL. Usually the only times I sit down are to eat or to work. That's it. Icing my ankle is frustrating because I can't do anything else.

Tomorrow I will likely try to go work out in the afternoon depending on how the ankle feels after trail day.

yeah for joining the gym! Yes you can work out with a sore ankle..Or smashed toes..Or cuts..Or strained shoulders

Sent from my SM-P905V using Tapatalk

[Wufkar]

yeah for joining the gym! Yes you can work out with a sore ankle..Or smashed toes..Or cuts..Or strained shoulders

Sent from my SM-P905V using Tapatalk

Yea, bit of a d'oh! moment. I mean, I've been working out just not with weights.

 

I want tot move the heavy stuff!!

[Yllek]

Good for you. I've been sticking with upper body seating on a bench. But I'm not supposed to put much weight on my injured foot though. Hoping to move on from that after I see the doctor this week.

[Wufkar]

For the curious, this is the vitamin/supplement regimen I'm currently using and the sources as to why

 

Omega-3 Fish oil (For EPA Fatty Acids)  - 1200mg, 720mg EPA

Reasons: Anti inflammatory & collagen growth promotion

Omega-3 Fatty Acids Enhance Ligament Fibroblast Collagen Formation in Association with Changes in Interleukin-6 Production

 

Bromelain 

Reasons: Increased tenocyte production for tendon growth

http://www.ncbi.nlm.nih.gov/pubmed/20623610

[Wufkar]

June 7, 2014 Ratchet Log

 

I went to my new gym for the first time today, and I may have gone a bit overboard on my first workout back at a gym in a month. It felt very good though, and afterwards the gym owner told me I was doing very well. That's the first time anyone has commented on my lifting at all and it made me smile.

 

Lateral raise

3x10x10
Front raise
3x10x10

 

Rows
4x10x35?  <-- wasn't marked. felt light

 

Bench Press
10x45
10x65
10x75
5x95
2x3x105

 

 

BarBell Rows
10x45
8x65
5x75
4x5x65

 

OHP
10x45
7x65
5x75
2x5x65
4x65 <-- 5th rep failed. Probably had something to do with all the shoulder work before. mebbe.

 

Hyper extensions

3x15

 

 

I also did trail work this morning working on a fence. All things considered I'd say my upper back has gotten quite the workout today and it was a very good day.

[Wufkar]

My life is almost notoriously in flux, by that I mean things happen in an excessively quick and sudden fashion. It's so common for me that my friends have come up with running jokes about how their life just got "[Ratchet] Busy" or crazy. My life events seem to serve as a measuring stick against which other people measure their own. I'm fine with this, in fact the few times it has slowed down I have gotten incredibly antsy and nervous. It's not that "being still" is something I don't want or enjoy, it's just that it has to be scheduled and concentrated on for it to be successful. 

 

One of the perks of a life crammed full of twists and turns is that you rarely have time to sit back and worry about past decisions. I don't experience regret because I don't have the time. That being said, humans are creatures of habit and I am no different. I need some amount of structure and consistency in my life to serve as an anchor point from which I can move forward. When I don't have it I feel lost and incredibly spastic. I get pulled every which way instead of letting life happen where I'm standing. Weight lifting is that anchor for me. It's a time when I don't have to think and in fact now that I know the movements, thinking is detrimental. The majority of things outside of the gym have absolutely no affect on what goes on inside the gym. 

 

These last few weeks I've been flighty, feeling like I have nothing to hold on to and no place to start from. Today, I'm much more calm and sure of myself again. I realized yesterday that I hadn't been inside a gym in 4 weeks. That is the longest stretch since I injured my ankle 2 years ago and was in a boot for six weeks. I certainly have legitimate reasons for it, but that's not the point.Remind me next time I get injured and start feeling like I'm spiraling out of control to go lift something heavy. This won't be the last time I have legitimate reasons to stay out of the gym. I need to find a way to remember that the clank of iron and steel combined with the knowledge that I made it move is incredibly soothing.

 

Dopamine FTW.

[lullaby88]

I'll do my best to help you remember. Lifting heavy seems to be helping a lot of people deal with stress and feelings of the spastic nature. I have yet to pick it up. (Too nervous to join a gym and use free weights. I'm sure I'll get there. Eventually.)

Also, I feel you on the "don't experience regrets" thing. I even have "regret nothing" tattooed on my foot. Because, I figure, why regret? At any moment of time in the past, I chose to do something and was happy with my choice. If the consequences of that choice made it so I lost a friend (not from death) or something else, then so be it. I was happy and enjoyed that moment. Why relive the negative when I can focus on the positive of my own decisions? I will admit to mistakes but I won't regret my actions. *shrugs*

Here's to an awesome day 1. That will start tomorrow.

Sent from a magical handheld box