Davil - Audaces fortuna iuvat

[War Gorila]

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.

Salute

Monday 28th

Breakfast: 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 tuna
Dinner: 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:

Workout

Chest and Triceps:

Warm up: high knees and 30 seconds of jumping jacks

HIIT: 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 ups
3x10 declined push ups
3x10 wide open push ups
3x10 diamond push ups
2x10 archer push ups
2x10 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?

 

[War Gorila]

Mini Quest 1

• Is 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!

[War Gorila]

Tuesday 29

Breakfast: half canned tuna with 1 tbsp of cottage cheese
Snack 1: A glass of pineapple juice (500 ml)
Lunch: Grilled beef, oven baked potat, coleslaw and tomatoes lime flavoured and 1 glass of orange juice
Snack 2: More tuna!
Dinner: ground beef, potato chips and beans.

Workout

Back/Bíceps, Trapezius, shoulder:

Begular Pull ups                                                            - 3X10
Chin ups                                                                        - 3X10
Close grip Chin ups                                                       - 2x10
Wall assisted Handstand  push ups                              - 3X10 reps
Wall assisted Hdst shoulder taps                                  - 1X10 reps
Wall assisted Hdst waist tap                                          - 1x10 reps
Wall assisted hdst shoulder blade shrink (dynamic)     - 3X10 seconds
Wall assisted hdst shoulder blade shrink (isometrics)  - 3X10 seconds

Lower back:

Hollow body hold  - 3X30 seconds
Superman hold    - 3X10 reps
Archer body hold   - 3X30 Seconds

Waist rotation in ground  - 3X10 reps

And 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!!!

[War Gorila]

Wednesday, 31 July

Breakfast: 2 hardboiled egg
Snack 1: sour cream
Lunch: Went to a japanese restaurant *--*, and can't remember or translate all the names. Most fish, pork, chicken, meat.
Snack: skimmed yogurt
Dinner: Tomatoes salad, and smoked turkey breast

Workout

Warming up

3X15 Bodyweight squats
1 min Running

3X10 60lbs weight squats
3X10 Jumping lunges (alternating)
3X10 burpees
3X10 Pistol squat

HIIT:

Suicide cardio running
Suicide in L running

Abs/ Core:

3X30 secs Plank
3X30 secs Lateral plank (each side)
30 secs L Sit
2X20 addominal exercises for rectus, obliquus.

[War Gorila]

Thursday, 31 July

Breakfast: half canned tuna
Snack: 1 glass of milk, smoked turkey breast
Lunch: Grilled beef, baked potato with herbs and cottage cheese and smoked turkey breast
Snack: 1 hardboiled egg and the other half of canned tuna flavored with lemon, salt and olive oil
Dinner: First Junk food of the week: Canapés and cake with lots of chocolate and cream *--*

Workout:

Chest/ Tríceps

3x10 Chest Dips in parallels 
3x15 Wide open inclined pushups
3x10 Chest Fly (on the floor, using a piece of fabric)
3x10 archer pushups
3x10 Dips with support (for triceps)
3x10 Bodyweight Tríceps extension
3x20 Regular pushups
3x10 Spider pushups

Shoulder

12,10,8 (20 lbs) Side elevation
3x10 Handstand push ups
3X10 seconds wall assisted hdst shoulder blade shrink (dynamic)
3X10 seconds Wall assisted hdst shoulder blade shrink (isometrics)

[amandacoers]

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. 

[War Gorila]

[War Gorila]

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 ($).

[War Gorila]

Friday, 01 August

Breakfast: 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 manioc
Snack 2: one Protein bar
Lunch: Two hot dogs (all natural, without spice or pre made sauces.

Workout

Back/Biceps

3x10 Regular Pull ups
3x10 Chin ups
2x10 side to side pull ups
2x10 Cliffhangers
2x10 Sternum pull ups

2x10 suffering muscle ups with 2x20 dips in bar (trapezium shrinkage)

Bíceps focus

3x10 headbanger or horizontal pull ups
 

[War Gorila]

Saturday, 02 August

Breakfast: Tuna sandwich, one mashed banana with oatmeal
Snack 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.

Workout

Leg workout/HIIT

3X10 60lbs weight squats
3X10 Jumping lunges (alternating)
3X10 Pistol squat
2X10 Bulgarian squat!

10 min. Runnin at 75 % MHR

 

[War Gorila]

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/ Tríceps

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

[War Gorila]

Tuesday, 05 August

Breakfast: 1 bowl of AçaÃcream with honey
Snack 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 Bar
Dinner: Grilled Beef.

Workout

Back/ Biceps

3x10 pull ups
12,10,8 chin ups
10x2 Cliffhanger pull ups
3x10 Superman hold (on the floor)
3x30 Lower back extensions

Bíceps focus

3x7 Medium range chin ups
3x7 Top range chin ups
3x7 full range chin ups
 

[War Gorila]

Wednesday 06, August

Breakfast: 2 banana cutted in pieces with honey, tuna sandwich
Snack 1:  1 Protein Bar; Nuts
Lunch: Parmigiana Steak with fries
Snack 2: Fruit salad (Mango, papaya, apple, and kiwi fruit)
Dinner: 1 shredded chicken breast pizza slice

Workout

Legs/ Abs

3x10 Squat 60 lbs
2x10 Sumo squat 60 lbs
3x10 Bulgarian Split Squat with jump 10 lbs
50 One leg Calv jumps (No knee bent)
30 secs one leg stand with eyes closed

Abs

2X20 Rectus; Oliquus, Bycicle abs, Russian Twists (8 lbs)
12,10,8 Leg lifts on the floor
12,10,8 One leg lift on the floor (the opposite leg should be above the other, making down pressure.

[War Gorila]

Thursday - 7, August 

Rest

[War Gorila]

Friday, 8 August

Breakfast: 2 banana cutted in pieces with honey, tuna sandwich
Snack 1:  1 Protein Bar
Lunch: Japanese food
Snack 2: Half avocado
Dinner: Pork rib, cole

Workout

Chest/ Tríceps

3x10 Chest Dips in parallels
2x10 Dips in bar
3x15 Wide open inclined pushups
3x10 Dips with support (for triceps)
3x10 Bodyweight Tríceps extension
3x20 Regular pushup

3x10 Archer Pushups
6 muscle ups

Shoulder

3x10 Assisted handstand pushups
3x10 Reverse Burpees
3x10 hand-to-hand hindu pushups

[War Gorila]

Saturday 9, August

Breakfast; 1 protein pancake with honey, 1 cup of black coffee
Snack 1: Half tuna can; Half avocado
Lunch: Codfish salad, with dried tomatos and herbs
Snack 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 flour
Dinner: Barbecue!!!!! (I freaking love it) Mangos and pinneaple

Workout

Back/Bíceps

3x10 Wide open Pull ups
3x10 Lever Pull up!
2x10 Hand to Hand pull ups
2x10 Cliffhangers
2x10 Sternum pull ups
1x10 Inverted rows

Bíceps Focus

3x7 Chin Ups

[War Gorila]

Sunday 10, August

Breakfast: Protein Pancake honey, 1 cup of black cofee
Snack 1: 2 Bananas
Lunch: Green Salad, grilled fish, potato sauté with homemade mayo sauce
Snack 2: More Grilled Fish

Workout

Legs/ Abs

3x10 Squat
3x10 Jumping Squats with 8 kg
3x10 High knees in plyo box with 8 kg
2x10 Sumo squat
3x10 Bulgarian Split Squat with jump 10 lbs
3x10 Pistol Squat assisted
50 One leg Calv jumps (No knee bent)
30 secs one leg stand with eyes closed

HIIT

Tabata Protocol
 

[War Gorila]

Monday

Breakfast: Tuna Sandwich,
Snack 1: Strawberry juice
Lunch: Carrots, Grilled chicken breast, spinach salad, avocado,
Snack 2: MIssed
Dinner: Grilled fish


Workout

Chest/ Tríceps

3x20 regular pushups
3x15 Diamond pushups
3x10 Explosive pushups
3x10 Alternate Grip pushups
3x10 Clap pushups
3x10 archer pushups
3x10 Tríceps Dips

Shoulder

3x10 Lateral elevation
Angry Cat walk 

[War Gorila]

Wednesday 13, August

Breakfast: 2 proteic pancakes with honey, one cup of black coffee
Snack 1: Chocolate milk Nescau
Lunch: Roast beef, cabbage salad, manioc, one slice of lasagna
Snack 2: skipped
Dinner: cheese and 2 egg omellet

Workout

Legs/ Abs

3x10 Squat
3x10 High knees in plyo box with 8 kg
3x10 Sumo squat
3x10 Bulgarian Split Squat with jump 10 kg
100 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)

Abs

3x10 Knees to chest with medicine ball (on the floor) in pushups stand
2x20 Russian twists
2x20 regular crunchs
 

[War Gorila]

Thursday, 14 August

Breakfast: 2 bananas with honey and oatmeal, 300 ml Whey protein
Snack 1: Green smoothie
Lunch: Grilled Chicken Breast, mashed potato, lettuce salad
Snack2: Canned Tuna
Dinner: 


Workout

Back/ Biceps

3x10 pull ups
10x3 Front lever
10x2 Cliffhanger pull ups
5x5 Side to side pull up
3x10 Superman hold (on the floor)
3x30 Lower back extensions

Bíceps focus

3x7 Medium range chin ups
3x7 Top range chin ups
3x7 full range chin ups
 

[War Gorila]

Monday, 18 August

Breakfast: Spinach Ommelet, protein shake
Snack 1: Açaí smoothie
Lunch: Grilled chicken breast, gnocchi
Snack 2: Protein Shake
Dinner: Feijoada

Workout

HIIT
Tabata Protocol
20 seconds each exercise intercalated with 20 10 seconds of high knees run
- Jumping jacks
- Squat
- Pushups
- Lunges
- Burpee

[War Gorila]

Tuesday, 19 August

Breakfast: Fried egg, protein shake
Snack 1: Greek yoghurt
Lunch: Cooked beef, lettuce salad
Snack 2: 
DInner: More cooked beef

Workout

Walked 7,5 km in 40 minutes

[War Gorila]

Wednesday, 20 August

Breakfast: 2  Bananas, honey, oatmeal, cinnamon and guaraná powder
Snack 2: 1 cup Yoghurt
Lunch: Roasted Sirloin steak, corn cream
Snack 2: Smoked Turkey Breast with bacon, 1 Shake Whey Protein (250 ml)
Dinner: Roasted Pork loin

Workout

Chest/tríceps

5x30  elevated pushups in paralels
5x10 archer pushups
5x10 Hindu pushups

Shoulders

3x10 assisted handstand pushups
3x10 lateral elevatios 8 kg
5 minutes assisted handstand
 

[War Gorila]

Workout

Now 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 Oakenshield

The 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.

[War Gorila]

Tuesday, 26 August

2 hours Qi gong and Kung fu workout, focus on conditioning and bodyweight leg work. Northern forms and stand