Ryuu1011 Performs Human Transmutation

[Ryuu1011]

Ryuu1011 Performs Human Transmutation

Challenge #4: June 8th- July 19

 

Transmute My Fat: Turn the Fat into Muscle

Goal One: Loose 2% of my body fat [and maybe -3lbs] (+2 Cha, +1 Con)

Starting Body Fat: 15.4% Goal: 13%

Starting Weight: 153lbs Goal: 150lbs 

I've got my diet pretty well under control (so long as I stay away from the cookies...) and would like to push harder into the 13% or lower body fat range. Since I'm mostly going to be aiming to loose fat and build muscle I'm unsure of if I will actually loose weight or gain weight, so I'm not setting a hard goal there I'm just guessing I've got a few more lbs to loose before I really focus on only building muscle.

 

Transmute My Skills: Get that F'n Handstand

Goal Two: 15 Second Free Standing Handstand (+2 Dex, +2 Stam, +1 Str)

& At least 5 minutes of handstand practice 7 Days a week. ___/42

So if any of you have been following me for the past two challenges you will know that one of my goals has been to hold a decent handstand (15 seconds) and it has eluded me so far, BUT NOT THIS CHALLENGE! I AM GOING TO GET IT THIS TIME. I will also be working on my push press/ crow press into handstand but that's not really a main goal, just a fun thing I found out I could do a few days ago. 

 

Transmute My Body: Get Bendy 

Goal Three: Improve my Flexibility. (+3 Dex, +1 Wis)

GMB's Flexibility Routine 7 Times a week.  ___/42 and Do Yoga 3 Time a week. ___/18

I know that improving my flexibility would help me out in many areas of my fitness so that is going to be one of my goal for this challenge. I bought the app 'Yoga Studio' for my iPhone last week and I am really enjoying the beginning yoga routines on there, and they also have intermediate and advance so I know it will still be helpful for quite a while. I'm also considering getting GMB's Focused Flexibility Routine but don't know if I'll have the money for it till I get paid at the end of the month, but I should be able to afford it I got FF and am going to use it during this challenge to work on my hip flexibility while still continuing to use my yoga app to increase my general flexibility. 

 

Transmute My Mind: Learn another Language

Goal Four: Learn some Spanish.

Get 20+exp everyday in Duo Lingo and get a 42 day streak. ___/42

(I will allow the use of the streak freeze item in Duo Lingo once and still give myself full credit) 

If you didn't already know I'm an Art Teacher and I have a lot of students who speak Spanish and little to no English so to be better able to communicate with them I would like to learn some basic Spanish. If you are on duo lingo and want to be friends feel free to add me I'm (shockingly) www.duolingo.com/Ryuu1011 and would be happy with some language friends

 

Boss Battle: The Summer Fellowship

I will be fighting the dreaded Work Demon over the course of the summer and hope to be able to conquer him with my fitness routines & habits still intact and have a calisthenics routine ready for when I will be unable to make it to the gym. (I got a teaching fellowship for over the summer and want to make sure that I stay in shape when my routine and schedule are changing constantly from week to week) 

 

Loot: (Some Possibilities)

Yoga Cashe: Mat, Bag, Blocks, Socks, Gloves 

 

Progress Photos:

End of 2nd Challenge vs End of 3rd Challenge (i.e Start of the 4th Challenge) 

April 16, 2015 vs May 21, 2015

BF 17% vs BF 15%

 

These are the progress photos from the "Total Body Transformation Challenge" that I did

March 30, 2015 vs May 25, 2015

BF 17% vs BF 14%

 

And yes, I did shave my chest for the TBT Challenge and since I love you guys so much I took before and after photos of that too (mostly for the lols, but I must admit you can the see the definition in my muscles better) RIP Pelt you will grow back soon...

May 21, 2015 Pelt vs Shaved

 

Starting Measurements:

Weight: 156.8 lbs

Body Fat: 15.4%

Waist/Abs: 30"

Hips: 31"

Arms: 13.5"

Calf: 14"

Chest: 39" 

Thigh: 22"

Shoulders: 44.5"  

[Ryuu1011]

Flexibility Goals and Pre-Pictures

Ultimate Flexibility Goals:

Compact Pike Stretch (face to knees) [standing & Sitting]

Compact Straddle/Pancake (face to knees) [standing & Sitting]

 

I highly doubt that I will actually get my head all the way down for my pike or my chest all the way down for the straddle but I'm hoping for some noticeable improvement, and since GMB's Program says to try and work on your flexibility every day I've decided to move my goal for the challenge from 3 days a week to 7 days a week O.O! we'll see how this goes:

 

Before Pictures:

Pike Standing

Pike Seated

Pancake Side

Pancake Front

Split Front

Split Right

Split Left

 

[Nymeria]

FMA, handstands, flexibility, and DuoLingo!  I'm in!

[imadork]

Looks like we have few similar goals, I've got a hang, bend, balance challenge going! Excited to follow your challenge  

[Stonie]

Woooo! Let's do it all again! FOR BRIGHTWATER!

[Urgan]

Armstrong~!

 

I am so very here.

[Ryuu1011]

FMA, handstands, flexibility, and DuoLingo!  I'm in!

Glad to have you here Nymeria! I'm sure you'll have some more awesome advice during my flexibility struggles too

 

Looks like we have few similar goals, I've got a hang, bend, balance challenge going! Excited to follow your challenge

Thanks! I'm excited to have you here as well! I'll make sure to pop by your thread ASAP so I can see what you are up to as well!

 

Woooo! Let's do it all again! FOR BRIGHTWATER!

LETS DO IT! FOR BRIGHTWATER! Tea, there isn't anyone else who I would rather save Brightwater with, I'm so glad you're here!

 

Armstrong~!

 

I am so very here.

I had a tough time deciding between an Armstrong gif and a gif of Greed's body hardening for my first goal, glad to see I chose right ;D hahaha Glad to have you here Urgan!

[Urgan]

I had a tough time deciding between an Armstrong gif and a gif of Greed's body hardening for my first goal, glad to see I chose right ;D hahaha Glad to have you here Urgan!

 

Arstrong > Greed.

[Ryuu1011]

Progress Photos Updated. I also included some extra photos for the body transformation challenge that I took part in during the last challenge too, and a super secret photo that shows what happens when you shave off the bear that resides on your chest.

 

And I've just got to say, Look at that back! Damn those weighted pull ups are doin' work! I was shocked when I first saw those photos So motivational to keep up my hard work and just keep improving! 

[Trewest]

YAY RYUU!!!

 

Found you on Duolingo. I am surprisingly Trewest there so yeah... Hola!

 

Also, I died at the shaven pictures. This is my ghost writing this. Goodbye pelt of manliness, hello visibility of muscle definition. You must let us know how much it itches as the bear grows back though My brother had to do the same when he went into a muscle competition. The men in my family come in 2 shades of body hair: Chewbacca and Chewbacca's brother the redheaded furball.

 

Good luck in the summer chaos schedule!

[tenaciousglee]

Farewell, pelt...

 

But congrats on the gainz!!  Very impressive.

[Urgan]

It's all for the gainz...

[Mad Hatter]

Mmm gainz...

[Ryuu1011]

YAY RYUU!!!

 

Found you on Duolingo. I am surprisingly Trewest there so yeah... Hola!

 

Also, I died at the shaven pictures. This is my ghost writing this. Goodbye pelt of manliness, hello visibility of muscle definition. You must let us know how much it itches as the bear grows back though My brother had to do the same when he went into a muscle competition. The men in my family come in 2 shades of body hair: Chewbacca and Chewbacca's brother the redheaded furball.

 

Good luck in the summer chaos schedule!

Yay more friends on Duolingo!! 

I'm sorry for killing you :'( *Uses a phoenix down*! NOW YOU'RE ALIVE AGAIN , but yes I am torn as well the pelt is so manly...but seeing my muscles/ progress is so cool! OMG...the itchy is real, so very itchy. Thanks I'm going to do my best to keep you guys updated and keep up with all the progress that I have been making.

 

Farewell, pelt...

 

But congrats on the gainz!!  Very impressive.

It's all for the gainz...

Mmm gainz...

FOR THE GAINZ!!!

[Trewest]

Yay more friends on Duolingo!! 

I'm sorry for killing you :'( *Uses a phoenix down*! NOW YOU'RE ALIVE AGAIN , but yes I am torn as well the pelt is so manly...but seeing my muscles/ progress is so cool! OMG...the itchy is real, so very itchy. Thanks I'm going to do my best to keep you guys updated and keep up with all the progress that I have been making.

 

LOL, it's all good.  But the floof hair with the hip muscles is a dangerous combination my friend. When my brother got too itchy, he discovered that using conditioner on it helped soften the hair and make it less itchy. Hope that helps.

[Ryuu1011]

Defeated the Rugged Maniac for my Boss Battle in my last challenge and finally got the pictures back, so I made an album so all of my friends on here could see them, check it out here!  

[Trewest]

Defeated the Rugged Maniac for my Boss Battle in my last challenge and finally got the pictures back, so I made an album so all of my friends on here could see them, check it out here! 

 

the one of you jumping over the fire is pure avatar material Where was that image for the House Targaryen times eh?

[blkhole24601]

Handstands and flexibility! Relevant to my interests. Following!

[Godnattish]

Hellooooo:) 

 

I'll be following along! Let's get that handstand man!!!

 

I really recommend Focused Flexibility! It blows everything else out of the water (from my experience, of course )!

 

Good luck! :onthego:

[Ryuu1011]

Week -1 Overview & Week 0 Day 1 

Week -1 Overview: Research! 

This week was my deload/rest week so I didn't do any strength workouts but instead worked on active resting and took some walks and did some yoga to start working on my flexibility (which, funnily enough, made me so much sore than most of my strength workouts) [i'm just using the app Yoga Studio that I bought for my iPhone, beginner class]

I also spend a great deal of the week reading Overcoming Gravity, by Steven Low and trying to construct a good routine that I will be using for this next 6 weeks or as it is known in the book a mesocycle.

This book is a tome of a book, clocking in at a little over 500 pages (but about 1/2 the book is exercises and how to do them) It has been by far one of the best books I have ever read on body weight training. Unlike most other books that just vaguely say science-y things he goes into depth into the how and why for all of the exercises, how to construct a routine biased on your workout goals. He also talks about routine structure (should it should go Warm-Up --> Skill Development --> Main Exercises --> Cool Down/ Flexibility/ Pre or Rehab) and that your exercises you do, should go in the order of importance. He even goes into exactly how many sets/ reps of an exercise you need to force your body to get stronger and come back stronger for your next workout, and the importance of deloading/ rest weeks every 6-8 weeks.

 

I also realized that one of my major problems last challenge was having a lot of body-weight related skills as goals without really including them into my actual workouts all that much. So for this 6-week I'm changing up and creating a routine clearly set around my Body Weight Strength Goals. 

 

Included in the book is a chart of Strength exercise progressions which he levels from lv1- lv16 (free standing HS is a 4 and the full planche is an 11) and while initially I thought I was between lvs 3-4 for most of the progressions but after reading his section on the exercises and how to do them with correct form (never flare out your elbows lol) I realized that for most of them I'm really only a Lv 1 or 2. For example I though I was ok doing handstand push up against the wall but I hadn't been doing them with my elbows in and my head touching the floor everytime before pushing back up- which makes the exercise A LOT harder. I ended up dropping down to pike pushups but was then able to maintain correct form. So after a slight blow to my ego the routine that I will be working on for the next 6 weeks is below:

 

Main Exercise Goals: [Exercises Progressions that I am working on I don't expect to actually get many of the full versions of these in just 6-weeks] 

Planche (H-Push) Muscle Ups (Comb.) Back Lever & Front Lever (H-Pull) HS Push Ups (V-Push) Pistol Squat (Legs)

Main Skills Goals: [skill Progressions that I am working on]

Handstand & L-Sit*

*Steven Low Recoments the L-Sit --> Mannna progression more than any other exercises because it is one of the few that works the shoulder at that particular angle/ range of motion 

 

Workout/ Routine

Warm Up: 

Wrist Circles & Wrist Stretching (all ways) ~30-45s

Shoulder Dislocates ~30-45s

Rings Turned Out Support holds ~60-90s 

German Hang Shoulder Stretching/ Skin the Cats ~3sets, 6s strech

15 Burpees (ful,l w/ push up and jump) 

 

Skill Work:

Handstand (Belly to Wall): Hold as long as possible, kick off slightly with toes and try to maintain a straight body throughout controlling only with your hands/forearms ~5min

L-Sit: Tuck L-Sit on Floor 3 sets of 6 second holds (hands should be facing backwards if possibly as least out to the sides) *I am only able to do out to the sides right now and its still very tough. 

 

Main Exercises:

[super Sets- I do the exercises in 4 pairs, resting about 2min 30 sec between each set] 

Planche: (Adv. Tuck PL)

4 sets 9s 

Front Lever: (Tuck FL Pull-Ups)

3 sets 6 reps 

 

Muscle Up: (Kipping)

3 sets 5 reps 

Back Lever: (Tuck- Hold)

4 sets 9s 

 

Rowing: (Wide on Bar)

3 sets 8 reps

Pistol: (Assisted- Walking down with pole)

3 set 5 reps

 

Dead Lift (Straight Leg) * the only weights I'll probably be using*

3 Sets 5 reps @ 135lbs 

Handstand Push Ups: (Pike Head to ground Push Ups)

3 Sets 5 reps

 

*The goal is to be able to increase in reps/ seconds every workout and then once I hit about 8-10 reset back down to 3-5 at the next progression*

 

Flexibility: *To be determined*- I did end up getting GMB's Focused Flexibility I just haven't had the time to really look though it yet I'm planning on doing that today since I finished reading Overcoming Gravity (or at least till I start progressing) Also Pre-Flexibility Photos Coming soon...

 

Week 0 Day One

Completed my first workout routing with my new routine today it was quite challenging especially doing all of the exercises with perfect form: "Practice doesn't make perfect, perfect practice makes perfect" 

Routine

Warm Up: 

Wrist Circles & Wrist Stretching (all ways) ~30-45s

Shoulder Dislocates ~30-45s

Rings Turned Out Support holds ~60-90s 

German Hang Shoulder Stretching/ Skin the Cats ~3sets, 6s strech

15 Burpees (full w/ push up and jump) 

 

Skill Work:

Handstand (Belly to Wall): Hold as long as possible, kick off slightly with toes and try to maintain a straight body throughout controlling only with your hands/forearms ~5min

L-Sit: Tuck L-Sit on Floor 3 sets of 6 second holds (hands should be facing backwards if possibly as least out to the sides) *I am only able to do out to the sides right now and its still very tough. 

 

Main Exercises:

[super Sets- I do the exercises in 4 pairs, resting about 2min 30 sec between each set] 

Planche: (Adv. Tuck PL)

4 sets 7-9s 

Front Lever: (Tuck FL Pull-Ups)

3 sets 6/6/8 reps *Possibly go up 

 

Muscle Up: (Kipping)

3 sets 5/5/2* reps That last set was brutal

Back Lever: (Tuck- Hold)

4 sets 9s  Work on perfecting form 

 

Rowing: (Wide on Bar)

3 sets 8/8/8 reps *Easy, go up 

Pistol: (Assisted- Walking down with pole)

3 set 5/5/5 reps these were a lot better than the last time I did them did not swing from side to side nearly as much

 

Dead Lift (Straight Leg) * the only weights I'll probably be using*

3 Sets 5 reps @ 135lbs 

Handstand Push Ups: (Pike Head to ground Push Ups)

3 Sets 5/5/5 reps *holy ship these were hard to do with correct form had to go down two progressions just to make sure I was doing them with proper form

 

Flexibility: Did my pre-flex photos and worked on my pike stretch (standing and sitting), my straddle, and splits (front, and sides) Still reading FF by GMB and will start doing that routine one I get it figured out, should have it down by the time the challenge actually starts 

[Ryuu1011]

Hellooooo:) 

 

I'll be following along! Let's get that handstand man!!!

 

I really recommend Focused Flexibility! It blows everything else out of the water (from my experience, of course )!

 

Good luck! :onthego:

Thanks glad to have you on board!!! I just got FF and am reading and looking through all of the videos now. I agree from what I have seen so far it was a very, very worthwhile purchase and I'm excited to be working on my flexibility!  

[Trewest]

I'm liking hte sounds of Overcoming Gravity. From the way you make it sound, it might be really useful for me once I get to the level where I can actually perform those types of movements at even a basic level.

[Ryuu1011]

I'm liking hte sounds of Overcoming Gravity. From the way you make it sound, it might be really useful for me once I get to the level where I can actually perform those types of movements at even a basic level.

Yeah even the basics that he talks about done with really good form are quite challenging since I'm not use to them, but I think I 'll be back to levels 3-4 pretty quickly once I get the form right (plus I'd rather get the form perfect at the lower difficulty than have to go back up because my form is bad once I start getting to the higher levels. Overall, I enjoyed the book a lot. I read, highlighted and took notes throughout most of my copy, its kind of expensive (~$50) but it is very much worth it if you are serious about bodyweight training and learning cool bodyweight skills.

 

There is about the first 100pgs available to read his website online here:  http://www.eatmoveimprove.com/2010/3/the-fundamentals-of-bodyweight-strength-training/

[Trewest]

Yeah even the basics that he talks about done with really good form are quite challenging since I'm not use to them, but I think I 'll be back to levels 3-4 pretty quickly once I get the form right (plus I'd rather get the form perfect at the lower difficulty than have to go back up because my form is bad once I start getting to the higher levels. Overall, I enjoyed the book a lot. I read, highlighted and took notes throughout most of my copy, its kind of expensive (~$50) but it is very much worth it if you are serious about bodyweight training and learning cool bodyweight skills.

 

There is about the first 100pgs available to read his website online here:  http://www.eatmoveimprove.com/2010/3/the-fundamentals-of-bodyweight-strength-training/

 

I don't mind putting money into making myself healthier, it's an investment if I ever plan on being RCMP!

[Mad Hatter]

I borrowed a copy from the library (and then it somehow disappeared from their system so I miiight have kept it, but shhhh) and I have to say that while the contents of the book is great, the structure is really messy. I think there's a second edition coming though.