War Gorila Posted July 29, 2014 Report Share Posted July 29, 2014 Hi everyone, i'll keep this thread as a battle log and try to keep it udated daily or at least every two days. You guys feel free to comment and suggest about nutrition an workout tips.SaluteMonday 28thBreakfast: Banana and oatmeal and honey, 1 cup of black coffee.Snack: Almods and nuts and a glass (500 ml).Lunch: Roast chicken and oil and lime flavoured vegetables, manioc, sugar beet.Snack: Hardboiled egg and canned tunaDinner: skipped (wrongly)In my lunch time i have 2 hours free, and i use this time to go my "gym", the Dojo where i train. Without weights there, i only have ropes and bodyweight. My workout was simple, but effective:WorkoutChest and Triceps:Warm up: high knees and 30 seconds of jumping jacksHIIT: 20 secs fastest high knees and 20 secs of jumping jacks in 1 minute, 30 seconds to rest. 3 minutes.2x30 planche knees to chest 4x10 regular push ups3x10 declined push ups3x10 wide open push ups3x10 diamond push ups2x10 archer push ups2x10 spider push ups 30 seconds rest between the sets, and 3 minutes rest after spider push up.Dips on parallels 'till failure (this one kills)._________________Thinking that i'll have to increase the amount of food daily if i want to become bigger, and stop missing meals. Suggestions? Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted July 29, 2014 Author Report Share Posted July 29, 2014 Mini Quest 1Is your overall quest achievable (over a short or long period of time)? Is it reasonable?Yes it is, with hard work and focus. Do your 3 quests all build towards your main quest in little ways, or are you taking on too much? Do your quests have sub-quests or is it just one thing to focus on?Absolutely, my side quests are the way i've found to achieve the objective in main quest, everything working together, like a gear. Are your main goals realistic? Can you scale them to smaller steps to fit your life better, even if it will make it take a little longer to achieve them?Yes, they are, and they are out of trading and still yet flexible, i've planned them to fit in my work and studies routines. Are your goals able to be measured and tracked? What will you use to track them?Writing them down, in good'old way: pencil and paper. I find it easier. How are you grading your goals? Are they pass/fail (“every dayâ€, “not even once over the six weeksâ€)? Is there a reward for the effort, or are you only grading yourself on whether or not you “lose the weight†or “run the distanceâ€?Both, i think. My reward will be a better life, with a better body. Or be strong and faster as i can, or fail. What is your plan for continuing/altering/grading those goals if you become ill or injured?Work harder when i'm recovered, hehe Did you take into consideration any special occasions (Labour Day, Independence Day, birthdays, anniversaries, etc) that may occur during the challenge? What modifications do you need to build into your goals for those?SInce i use calisthenics, i think it will be not a problem, everithing in 15 minutes can be a good workout, but i can hold over, and reorganize my workouts. Do any of your main goals conflict with each other? Will one goal make it hard to do another?I think that not, as i said above. The quests work together to give more strenght, speed and focus to achieve the main quest. Do you already have the time in your schedule to actually complete the goals you’ve set? If not, what are you planning to do to make time for them?Yes, i do. They are adaptable, flexible with my daily routine. Are you trying to build multiple habits, or is all your energy focused on your main quest?I'm a reader addictive, i'm trying to increase the number of books i read in a week. This month (july) i'm finishing with Bernard Cornwell's The Saxon's history 7th book: The pagan lord, and others about history and militay (my favourites). Also i'm taking drawing lessons because i'd like to work with concept art, character creation, etc and i will start a cooking course, because i love food! Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted July 30, 2014 Author Report Share Posted July 30, 2014 Tuesday 29Breakfast: half canned tuna with 1 tbsp of cottage cheeseSnack 1: A glass of pineapple juice (500 ml)Lunch: Grilled beef, oven baked potat, coleslaw and tomatoes lime flavoured and 1 glass of orange juiceSnack 2: More tuna!Dinner: ground beef, potato chips and beans.WorkoutBack/BÃceps, Trapezius, shoulder:Begular Pull ups - 3X10Chin ups - 3X10Close grip Chin ups - 2x10Wall assisted Handstand push ups - 3X10 repsWall assisted Hdst shoulder taps - 1X10 repsWall assisted Hdst waist tap - 1x10 repsWall assisted hdst shoulder blade shrink (dynamic) - 3X10 secondsWall assisted hdst shoulder blade shrink (isometrics) - 3X10 secondsLower back:Hollow body hold - 3X30 secondsSuperman hold - 3X10 repsArcher body hold - 3X30 SecondsWaist rotation in ground - 3X10 repsAnd that is it, Arms and shoulder started to burn (not literally)and it was awesome!I miss my protein shake. Thank God the month is almost finished and i'll have money for more WHEY!!! Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted July 31, 2014 Author Report Share Posted July 31, 2014 Wednesday, 31 JulyBreakfast: 2 hardboiled eggSnack 1: sour creamLunch: Went to a japanese restaurant *--*, and can't remember or translate all the names. Most fish, pork, chicken, meat.Snack: skimmed yogurtDinner: Tomatoes salad, and smoked turkey breastWorkoutWarming up3X15 Bodyweight squats1 min Running3X10 60lbs weight squats3X10 Jumping lunges (alternating)3X10 burpees3X10 Pistol squatHIIT:Suicide cardio runningSuicide in L runningAbs/ Core:3X30 secs Plank3X30 secs Lateral plank (each side)30 secs L Sit2X20 addominal exercises for rectus, obliquus. Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 1, 2014 Author Report Share Posted August 1, 2014 Thursday, 31 JulyBreakfast: half canned tunaSnack: 1 glass of milk, smoked turkey breastLunch: Grilled beef, baked potato with herbs and cottage cheese and smoked turkey breastSnack: 1 hardboiled egg and the other half of canned tuna flavored with lemon, salt and olive oilDinner: First Junk food of the week: Canapés and cake with lots of chocolate and cream *--*Workout:Chest/ TrÃceps3x10 Chest Dips in parallels 3x15 Wide open inclined pushups3x10 Chest Fly (on the floor, using a piece of fabric)3x10 archer pushups3x10 Dips with support (for triceps)3x10 Bodyweight TrÃceps extension3x20 Regular pushups3x10 Spider pushupsShoulder12,10,8 (20 lbs) Side elevation3x10 Handstand push ups3X10 seconds wall assisted hdst shoulder blade shrink (dynamic)3X10 seconds Wall assisted hdst shoulder blade shrink (isometrics) Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
amandacoers Posted August 1, 2014 Report Share Posted August 1, 2014 Your workouts look awesome! Great job! I'm new, but glancing over your food intake, it looks to me like you need more food - unless you're trying to drop weight. If you're a guy looking to bulk up a bit more, you can add some protein powder to your morning oatmeal, and throw a few more shakes in your day. I like to take cottage cheese, blend it with 1/2 cup strawberries, and some natural sweetener (I like stevia, but you can use honey). It's a good snack with protein that tastes like a little dessert. You can also make it with cottage cheese, and a couple of spoonfuls of peanut butter. Throw that mix into some popsicle molds and freeze - heck yes! So good. 1 Quote Mother of Seven - eating adventure for breakfast Former flabby half-orc, morphing into a human: Lost almost 50 pounds since February, working on that last 10! Level 1 Super Slow ScoutSTR 2 | STA 2 | CON 1 | WIS 1 | CHA 1 Battle Log for my first 6 Week Challenge Battle Log for my second 6 Week Challenge Personal Blog Link to comment
War Gorila Posted August 1, 2014 Author Report Share Posted August 1, 2014 Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 2, 2014 Author Report Share Posted August 2, 2014 Your workouts look awesome! Great job! I'm new, but glancing over your food intake, it looks to me like you need more food - unless you're trying to drop weight. If you're a guy looking to bulk up a bit more, you can add some protein powder to your morning oatmeal, and throw a few more shakes in your day. I like to take cottage cheese, blend it with 1/2 cup strawberries, and some natural sweetener (I like stevia, but you can use honey). It's a good snack with protein that tastes like a little dessert. You can also make it with cottage cheese, and a couple of spoonfuls of peanut butter. Throw that mix into some popsicle molds and freeze - heck yes! So good. Thank you for the help!I was trying to lose some weight (fat), because it let me too heavy and slow. But now i realized that muscles are too way heavier than fat, so now i'm trying to reduce my BF%, without losing muscles. Will protein powder help me? And loved the recipes, gonna try as soon as i can ($). Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 2, 2014 Author Report Share Posted August 2, 2014 Friday, 01 AugustBreakfast: Tuna salad sandwich, one greek yogurt,Snack 1: mashed banana pancake.Lunch: chicken breast grilled, Drover (or trooper) Beans, (a brazilian recipe with bacon, eggs, cole, and corn floor) Fried maniocSnack 2: one Protein barLunch: Two hot dogs (all natural, without spice or pre made sauces.WorkoutBack/Biceps3x10 Regular Pull ups3x10 Chin ups2x10 side to side pull ups2x10 Cliffhangers2x10 Sternum pull ups2x10 suffering muscle ups with 2x20 dips in bar (trapezium shrinkage)BÃceps focus3x10 headbanger or horizontal pull ups Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 4, 2014 Author Report Share Posted August 4, 2014 Saturday, 02 AugustBreakfast: Tuna sandwich, one mashed banana with oatmealSnack 1: 1 Protein bar (26 gr)Lunch: BARBECUEE!! Grilled meat, grilled pork, grilled rib, grilled chicken, grilled everything!Snack 2: 1 Protein Bar (22 gr.)Dinner: 1 1 fried egg, 3 sirloin steak; letuce, 1 tomato.WorkoutLeg workout/HIIT3X10 60lbs weight squats3X10 Jumping lunges (alternating)3X10 Pistol squat2X10 Bulgarian squat!10 min. Runnin at 75 % MHR Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 5, 2014 Author Report Share Posted August 5, 2014 Monday, 04 August Breakfast: Half canned tunna, ariche, 1 black coffe cup Snack1: 1 portion of dried apricot, 1 portion of nuts, 1 portion of almonds Lunch: Roasted chicken breast, carrot salad, tomatos, 2 boiled eggs Snack 2: 1 Protein Bar Dinner: Grilled tenderloin, chicken breast and bacon! And a kafka, an ottoman recipe. Mine was "Minas Cheese" (a traditional from my province, just like a cottage cheese, but more salty or spicy) and chicken breast milled. Workout Chest/ TrÃceps 3x10 Elevated diamond pushups 3x10 Hindu pushups 3x10 Spider man pushups 3x10 Alternate Grip pushups 3x10 archer pushups Piramide pushups, with 2 seconds interval: 2,4,6,8,10,8,6,4,2. (BURNS AS HELL) 3x10 Dips in bench Shoulders 3x10 Assisted handstand pushups 3x30 secs. Assisted handstand Shoulder taps 3x10 Planche pushups 12,10,8 Shoulder lateral elevation 10 kg 12,10,10,2 Shoulder frontal elevation 10 kg 3x5 Frogs to handstand Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 6, 2014 Author Report Share Posted August 6, 2014 Tuesday, 05 AugustBreakfast: 1 bowl of AçaÃcream with honeySnack 1: 1 glass (500 ml) Pinneapple Juice + 1 Protein Bar/Lunch: Japanese food, and i never know its names. Chicken, Meat, Salmon!Snack 2: Another Protein BarDinner: Grilled Beef.WorkoutBack/ Biceps3x10 pull ups12,10,8 chin ups10x2 Cliffhanger pull ups3x10 Superman hold (on the floor)3x30 Lower back extensionsBÃceps focus3x7 Medium range chin ups3x7 Top range chin ups3x7 full range chin ups Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 7, 2014 Author Report Share Posted August 7, 2014 Wednesday 06, AugustBreakfast: 2 banana cutted in pieces with honey, tuna sandwichSnack 1: 1 Protein Bar; NutsLunch: Parmigiana Steak with friesSnack 2: Fruit salad (Mango, papaya, apple, and kiwi fruit)Dinner: 1 shredded chicken breast pizza sliceWorkoutLegs/ Abs3x10 Squat 60 lbs2x10 Sumo squat 60 lbs3x10 Bulgarian Split Squat with jump 10 lbs50 One leg Calv jumps (No knee bent)30 secs one leg stand with eyes closedAbs2X20 Rectus; Oliquus, Bycicle abs, Russian Twists (8 lbs)12,10,8 Leg lifts on the floor12,10,8 One leg lift on the floor (the opposite leg should be above the other, making down pressure. Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 10, 2014 Author Report Share Posted August 10, 2014 Thursday - 7, August Rest 1 Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 10, 2014 Author Report Share Posted August 10, 2014 Friday, 8 AugustBreakfast: 2 banana cutted in pieces with honey, tuna sandwichSnack 1: 1 Protein BarLunch: Japanese foodSnack 2: Half avocadoDinner: Pork rib, coleWorkoutChest/ TrÃceps3x10 Chest Dips in parallels2x10 Dips in bar3x15 Wide open inclined pushups3x10 Dips with support (for triceps)3x10 Bodyweight TrÃceps extension3x20 Regular pushup3x10 Archer Pushups6 muscle upsShoulder3x10 Assisted handstand pushups3x10 Reverse Burpees3x10 hand-to-hand hindu pushups Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 10, 2014 Author Report Share Posted August 10, 2014 Saturday 9, AugustBreakfast; 1 protein pancake with honey, 1 cup of black coffeeSnack 1: Half tuna can; Half avocadoLunch: Codfish salad, with dried tomatos and herbsSnack 2: peanut chikki and paçoca, an extremely popular candy in Brazil,delicious! Is basically grounded roast peanuts, sugar (or brown sugar, or another powder), a pinch of salt, and toasted manioc flourDinner: Barbecue!!!!! (I freaking love it) Mangos and pinneapleWorkoutBack/BÃceps3x10 Wide open Pull ups3x10 Lever Pull up!2x10 Hand to Hand pull ups2x10 Cliffhangers2x10 Sternum pull ups1x10 Inverted rowsBÃceps Focus3x7 Chin Ups Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 12, 2014 Author Report Share Posted August 12, 2014 Sunday 10, AugustBreakfast: Protein Pancake honey, 1 cup of black cofeeSnack 1: 2 BananasLunch: Green Salad, grilled fish, potato sauté with homemade mayo sauceSnack 2: More Grilled FishWorkoutLegs/ Abs3x10 Squat3x10 Jumping Squats with 8 kg3x10 High knees in plyo box with 8 kg2x10 Sumo squat3x10 Bulgarian Split Squat with jump 10 lbs3x10 Pistol Squat assisted50 One leg Calv jumps (No knee bent)30 secs one leg stand with eyes closedHIITTabata Protocol Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 13, 2014 Author Report Share Posted August 13, 2014 MondayBreakfast: Tuna Sandwich,Snack 1: Strawberry juiceLunch: Carrots, Grilled chicken breast, spinach salad, avocado,Snack 2: MIssedDinner: Grilled fishWorkoutChest/ TrÃceps3x20 regular pushups3x15 Diamond pushups3x10 Explosive pushups3x10 Alternate Grip pushups3x10 Clap pushups3x10 archer pushups3x10 TrÃceps DipsShoulder3x10 Lateral elevationAngry Cat walk Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 14, 2014 Author Report Share Posted August 14, 2014 Wednesday 13, AugustBreakfast: 2 proteic pancakes with honey, one cup of black coffeeSnack 1: Chocolate milk NescauLunch: Roast beef, cabbage salad, manioc, one slice of lasagnaSnack 2: skippedDinner: cheese and 2 egg omelletWorkoutLegs/ Abs3x10 Squat3x10 High knees in plyo box with 8 kg3x10 Sumo squat3x10 Bulgarian Split Squat with jump 10 kg100 mts Leg Extensions Walk with 85 kg (walking backwards with legs flexed, one leg pulls, extend and contracts and so on).50 One leg Calv jumps (No knee bent)Abs3x10 Knees to chest with medicine ball (on the floor) in pushups stand2x20 Russian twists2x20 regular crunchs Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 18, 2014 Author Report Share Posted August 18, 2014 Thursday, 14 AugustBreakfast: 2 bananas with honey and oatmeal, 300 ml Whey proteinSnack 1: Green smoothieLunch: Grilled Chicken Breast, mashed potato, lettuce saladSnack2: Canned TunaDinner: WorkoutBack/ Biceps3x10 pull ups10x3 Front lever10x2 Cliffhanger pull ups5x5 Side to side pull up3x10 Superman hold (on the floor)3x30 Lower back extensionsBÃceps focus3x7 Medium range chin ups3x7 Top range chin ups3x7 full range chin ups Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 20, 2014 Author Report Share Posted August 20, 2014 Monday, 18 AugustBreakfast: Spinach Ommelet, protein shakeSnack 1: Açaà smoothieLunch: Grilled chicken breast, gnocchiSnack 2: Protein ShakeDinner: FeijoadaWorkoutHIITTabata Protocol20 seconds each exercise intercalated with 20 10 seconds of high knees run- Jumping jacks- Squat- Pushups- Lunges- Burpee Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 20, 2014 Author Report Share Posted August 20, 2014 Tuesday, 19 AugustBreakfast: Fried egg, protein shakeSnack 1: Greek yoghurtLunch: Cooked beef, lettuce saladSnack 2: DInner: More cooked beefWorkoutWalked 7,5 km in 40 minutes Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 21, 2014 Author Report Share Posted August 21, 2014 Wednesday, 20 AugustBreakfast: 2 Bananas, honey, oatmeal, cinnamon and guaraná powderSnack 2: 1 cup YoghurtLunch: Roasted Sirloin steak, corn creamSnack 2: Smoked Turkey Breast with bacon, 1 Shake Whey Protein (250 ml)Dinner: Roasted Pork loinWorkoutChest/trÃceps5x30 elevated pushups in paralels5x10 archer pushups5x10 Hindu pushupsShoulders3x10 assisted handstand pushups3x10 lateral elevatios 8 kg5 minutes assisted handstand Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 29, 2014 Author Report Share Posted August 29, 2014 WorkoutNow that i've back seriously into my Chinese Martial arts workout, my body is only muscle pain and soreness. Sunday's workout focus was modern wushu flexibility, kicks and acrobatic, and the entire workout took about 3 hours no stop that i can feel my legs burn till today (i work in place with lots of stairs ). I have to confess that i never took modern wushu seriously, thinking it was just appearence and only Sanda, Sanshou and Sui jiao (chinese judo/jujitsu) may have some advantage."I've never been so wrong in my life" - Thorin OakenshieldThe legs and core are so much recruited that you can't ignore the strenght it has. Jumping higher, stretch it to impossible, infinite jumping squats, lunges, postures. I highly recommend it for calisthenics workout. Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
War Gorila Posted August 29, 2014 Author Report Share Posted August 29, 2014 Tuesday, 26 August2 hours Qi gong and Kung fu workout, focus on conditioning and bodyweight leg work. Northern forms and stand Quote WarriorLevel 1 STR 6; DEX 5,5; STA 6; CON 5 WIS 1; CHA 4.2nd Challenge/Battle log Previous Challenges:1st "Fortune favors the brave." Link to comment
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