sozzielou fights for level 10

[sozzielou]

MAIN QUEST

 

My ultimate goal is to fit comfortably in size 14 trousers. To get there, I need to drop a dress size. My illness and stress levels are vastly improved but healthy, mindful habits are still a little impaired. This level of my life story is all about looking after myself, building on my good habits and beating the winter blues. I will not need any bigger clothes than those I already wear.

 

 

1. WALK!

 

My goal is 5 x 10-min walks per week.  STA+2, CON+1

 

A = 30 days or more with a walk

B = 26-29 days with a walk

C = 22-25 days with a walk

F = 21 days with a walk or fewer

 

2. LIFT!

 

Lifting sessions 3 times per week. STR+3, DEX+1

 

A = 18 lifting sessions

B = 16-17 lifting sessions

C = 14-15 lifting sessions

F = 13 or fewer lifting sessions

 

3. DATABASES!

 

My employers have provided me with an advanced course in Access, all paid for, but I need to find a few hours per week to learn it, practice it and take the exam. I want to take the exam before Christmas. WIS+4

 

A = Learned, practiced and exam date set

B = Still practicing, nearly there

C = Still practicing, will take exam but not sure if I will pass

F = Nowere near; will have to defer exam

 

4. CHRISTMAS!

 

I'd like to get out of town for Christmas with my beau. I will need to plan a get-away which will involve going to a new place, travel, accommodation, food, some activities and probably a bit of spending money. CHA+4

 

A = Everything planned and paid for

B = Most of it was sorted but I forgot something small

C = It was OK but I forgot something fundamental

F = We stayed at home for Christmas

 

MOTIVATION

 

“Consider the consequences of doing nothing.â€

[Charlie_Quinn]

Hey suzzielou! Nice clear goals, goals 2 & 3 are similar to mine. 

 

Subbing!

[sozzielou]

Week 1 is going well so far.

 

Monday's workout was:

in circuit:

Barbell deadlifts @ 60kg ~ 5-5-5-5-5

Barbell overhead press @ 20kg ~ 5-5-5-5-5

I also did a brisk walk on the treadmill for 12 minutes

 

Tuesday's workout was a walk / run for 30 minutes and I managed 5.54km.

I started a spreadsheet for Christmas planning activities

 

I have a 2-hour database session scheduled for Wednesday with support from a tutor if needed.

[Endor]

Got your back Ranger, we'll get you through to L10

[Charlie_Quinn]

Wow, that's one hell of a start! Well done!

[Xena]

^^^ That! 

[sozzielou]

Wednesday's workout was:

in circuit:

Barbell back squats @ 50kg ~ 5-5-5-5-5

Inverted rows (bodyweight) ~ 5-5-5-5-5

I also did a brisk walk on the treadmill (hill setting, level 20) for 15 minutes. Feeling really good after that!

 

Lucky I got to the gym right on time this morning because by the time I was finishing up there was a queue starting to form for the power racks!!!

 

Going out to buy some fresh veggies at lunchtime to make another curry. The one I made on Sunday for lunches Mon-Wed is really delicious so I am planning to make something similar but different because tonight's masterpiece for lunches Thu-Fri will be made with lamb instead of chicken. Lamb is my favourite meat.

 

Then 2 hours of databases from 1300-1500, oh joy

[Xena]

You're gonna be the database queen at the end of this! How's the class going ?

[sozzielou]

You're gonna be the database queen at the end of this! How's the class going ?

 

Good thanks! I got given some exercises to do and I knew how to do the first few without looking anything up so that was positive I'm going to need a couple more weeks but am confident I will be exam ready before Christmas.

[Xena]

That sounds great!

[sozzielou]

Thursday's workout was a brisk treadmill walk at Random setting (level 20.)

I achieved 31 minutes; it would have been 30 minutes but I was determined to walk over 2.5km LOL

[Endor]

Ah a kindred spirit, Walking, Curry and Databases, these are a few of my favorite things

 

Oh no you made me have to watch this 

 

[sozzielou]

Did everything I could to get to the gym promptly this morning and still missed out on a power rack *rolls eyes and wry grins at guys doing curtsies in the racks*

Barbell bench press @ 20kg ~ 10-10-5-5-5

Barbell overhead press @ 20kg ~ 5

Jumping pullups @ bodyweight ~ 5-5-5

So I did 20kg bench presses because that's what I was comfortable benching with no safeties. I also did a few overhead presses and jumping pullups before jumping on the treadmill and getting a 15 minute brisk hill walk. 1.26km covered and 110m climbed. Did some good stretches before calling it a day.

[Charlie_Quinn]

Ugh, I hate it when that happens. A couple of weeks ago, I got to the gym and one guy was using BOTH racks! He was benching on the half rack and then going over to the full rack to do pull ups - because it was taller I guess. Why he couldn't just use the full rack and to do both I don't know!

 

Looks like it was a good session none the less. You are seriously kicking this challenge's arse!

[Endor]

Did everything I could to get to the gym promptly this morning and still missed out on a power rack *rolls eyes and wry grins at guys doing curtsies in the racks*

Bummer, this is why I ended up getting a power rack at home and cancelling the gym membership. Definitely annoying to make the effort to get there and then you can't do what you want to. Some places make you book the rack. 

[sozzielou]

Stats update

Using my home scale which I know is probably wildly inaccurate but will be, at least, consistantly inaccurate.

 

Sunday 9 Nov

Weight 86.1kg

BF 33%

Water 48.8%

Muscle 31.6%

 

Sunday 16 Nov

Weight 85.5kg down 0.7kg

BF 32.8% down 0.2%

Water 49% up 0.2%

Muscle 31.7% up 0.1%

 

I think these are all good signs of progress

[Endor]

Stats update

Using my home scale which I know is probably wildly inaccurate but will be, at least, consistantly inaccurate.

 

Sunday 9 Nov

Weight 86.1kg

BF 33%

Water 48.8%

Muscle 31.6%

 

Sunday 16 Nov

Weight 85.5kg down 0.7kg

BF 32.8% down 0.2%

Water 49% up 0.2%

Muscle 31.7% up 0.1%

 

I think these are all good signs of progress

Nice work, everything going in the right direction   

[sozzielou]

End of week 1 review:

 

1. Walk ~ 5 x 10-min walks achieved

2. Lift ~ 3 lifting sessions complete

3. Databases ~ 3 hours of practice achieved

4. Christmas ~ Started planning and made some decisions.

 

Overall a great first week, right on track, no problems. Bring on week 2!

[sozzielou]

Monday seems a good morning for power rack availability. So I did ...

in circuit:

Barbell back squats @ 55kg ~ 5-5-5-5-5

Inverted rows (bodyweight) ~ 5-5-5-5-5

Barbell overhead press @20kg ~ 5-5-5

I also did a brisk walk on the treadmill (random setting, level 20) for 15 minutes.

 

Feeling like a good start to the week.

[Charlie_Quinn]

That sounds like a great start to the week! And well done on week one, you smashed it!

[sozzielou]

Tuesday's workout was a walk / run for 30 minutes and I managed 5.37km. But this was indoors on a machine and so doesn't count towards our Rangers mini challenge.

 

So at lunchtime I went outside for a bit of exploration. I walked for 1.25 miles (according to mapmyrun) and found a few interesting building materials; a large pile of logs and a big heap of earth and bricks. Photos posted on my instagram (link in my signature.) It was sunny and there was a lovely breeze

[sozzielou]

Wednesday holy power rack availability Batman!

 

Did some:

Barbell bench press

@ 20kg ~ 5

@ 22.5kg ~ 5

@ 25kg ~ 5

@27.5kg ~ 5-5-5-5

Barbell front squats

@40kg ~ 5-5-5-5

 

Followed by a treadmill walk for 12 minutes (1.03km). Feeling good but my thighs are really aching!

[Charlie_Quinn]

Fantastic work as always! 

 

Have you tried using a foam roller on your thighs? If I give my thighs a good rolling after a hard squat session, I find it really helps with the evil DOMS.

[sozzielou]

Have you tried using a foam roller on your thighs? If I give my thighs a good rolling after a hard squat session, I find it really helps with the evil DOMS.

 

That's a good idea, thank you. I have to admit I am lax on foam rolling and such recovery. I have tried foam rolling but the roller just sort of scooted along rather than rolling so instead of keep practicing I gave up. I do need to try it again.I keep promising myself a sports massage (we get them at a vastly reduced rate where I work) but never get around to making the appointment.

[sozzielou]

My database session was cancelled by the tutor today (she is off sick) so I did 2 hours revision by myself. Already feeling confident about the first two parts of the subject