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Dekados harnesses the power of Fusion


Dekados

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Right, this is my second challenge and my first an assassin.

 

My main goal remains the same, get strong and start to like what I look like in the mirror more :)

 

As I completely concentrated on bodyweight exercises last challenge I thought I'd reintroduce something I used to love training with kettlebells.  Workouts going forwards will be a fusion of bodyweight and kettlebell work.

 

Quest 1: Fusion workout - +4 str, +2 sta

 

Plan here is to work out four times a week combining bodyweight and kettlebell exercise.

 

The routine I'm planning will involve the following:

 

3 x 20 Diamond Pushups

3 x 10 Kettelbell Cleans (each arm) - this will be upgraded to snatches as soon as I start feeling more comfortable.

3 x 10 Kettlebell Push Press (each arm)

3 x 10 Feet together bodyweight Squat (reps to increase as I get better)

3 x 60 seconds kettlebell swing

3 x 45 seconds full bridge

3 x 40 seconds crow stand

 

Rated as follows:

4 workouts: A

3 workouts: B

2 workouts: C

1 workouts: D

0 workouts: fail

 

Quest 2: Fuel for fusion - +3 con

 

I've come to the conclusion that although my diet seems pretty good I have no idea how much I'm actually eating.  Fusion needs adequete fuel so I'm going to start tracking calories every day using myfitnesspal.  This will be everyday with no excuses.  Hopefully I can then workout if I'm eating enough/too much/not enough.

 

Pass/Fail

 

Quest 3: Stamina to fuel everything else - + 2 sta, +2 dex

 

I've realised I'm not getting much cardio in (I did a half marathon in February and it destroyed my interest in running).  I've always wanted to be able to use a skipping rope (I always suck when they get used in martial arts classes) and the carido will complement the strength training.  Using a rather awesome Al Kavadlo article I found in a magazine I will be skipping rope twice a week.

 

2 workouts: A

1 workout: B

0 workouts: Fail

 

Lifequest - +3 wis

Read more!  When I was a kid I was renowned for having a book in my hand and I want to return to this.  I will be attempting to read every day, specifically some life enhancing/motivational material.  Doesn't matter if it's five minutes every day I'll still be reading.

 

Pass/Fail

  • Like 2

Level 2 Mul Assassin

 

STR 3 | STA 0 | DEX 4 | CON 0 | WIS 5 | CHA 1

 

Current Challenge can be found here.

 

1st Challenge can be found here

 

Do not pray for an easy life, pray for the strength to endure a difficult one"

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Love the idea of merging KB and bodyweight.  I might have wimpier forearms than you, but I found it really difficult to work on crow holds after KB swings-my arms and wrists were already too blasted.

  • Like 2

Wisdom 18   Dexterity 11   Charisma 12   Strength 16  Constitution-12

Elastigirl Endeavors, Experiments, , and Explains - Current Challenge: May 9 to June 12 - Nerd Fitness Rebellion

"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

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Love the idea of merging KB and bodyweight.  I might have wimpier forearms than you, but I found it really difficult to work on crow holds after KB swings-my arms and wrists were already too blasted.

That's a very good point I hadn't thought of! I'll have to see how it goes and may have to change the order!

Thanks for the tip :) Appreciate the help :)

Level 2 Mul Assassin

 

STR 3 | STA 0 | DEX 4 | CON 0 | WIS 5 | CHA 1

 

Current Challenge can be found here.

 

1st Challenge can be found here

 

Do not pray for an easy life, pray for the strength to endure a difficult one"

Link to post

Hey! Thought i'd come check out your kettlebell plans. What weight bells do you have? Great that you're working your way up to snatches :)

Thanks for dropping in. I've got a 20kg bell coming in the post this week. I'm hoping to grab another next month when I can afford it. I was working on a 16kg bell before so I think the 20 should challenge me and give me room to grow :)

  • Like 1

Level 2 Mul Assassin

 

STR 3 | STA 0 | DEX 4 | CON 0 | WIS 5 | CHA 1

 

Current Challenge can be found here.

 

1st Challenge can be found here

 

Do not pray for an easy life, pray for the strength to endure a difficult one"

Link to post

Oh definitely, those are plenty heavy! It's nice to have some variation because what can be challenging for the snatch can be easypeasy for things like a push press. 

 

That's definitely a good tip, thanks for that :)

 

Luckily there are two 12 kgs a the martial arts dojo I teach at so I've been practicing some more advanced stuff quickly before classes, mainly snatches but I was looking at the jerk as well. 

  • Like 1

Level 2 Mul Assassin

 

STR 3 | STA 0 | DEX 4 | CON 0 | WIS 5 | CHA 1

 

Current Challenge can be found here.

 

1st Challenge can be found here

 

Do not pray for an easy life, pray for the strength to endure a difficult one"

Link to post

Heck yea! Subbing for sure :) I like the theme of "fusion" and its gonna work well with KB's and calisthenics. 20kg is a 45 pounder? I have a 16kg/35lb and 45lb kb. The difference in the two is actually quite astounding even though its only 10lbs of a difference. I used to have a 53lb KB but sold that to my buddy who was using KB's more frequently than I...but I do miss that beast of a cannon ball.

 

I just started listening to "Unbeatable Mind" by Mark Divine on Audible. Mark created SealFit, FYI. It's greatness man and I would highly recommend a read through or listen too in my case. If you want something more raw and science fiction related, check out the Red Rising trilogy. The 3rd book doesn't come out till next year but the 1st two books are fantastic!

 

Wolf

Wild Wolf- LEVEL 2 (but probably more like lvl 50 if I didn't respawn so much)

Class: Howler/ Height: 6'2 / Weight: 192#

Stats: MIGHT: 12 / CONSTITUTION: 9 / DEXTERITY: 11 / PERCEPTION: 10 / INTELLECT: 9 / RESOLVE: 13

Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell

Current Challenge: Omnis Vir Lupus

Spoiler

Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16

Unchained Predator Saga: 1

Epic Challenges: Welcome to the Fireteam & Wolfpool 

 

Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider

 

A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR!

 

Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose.

 

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Heck yea! Subbing for sure :) I like the theme of "fusion" and its gonna work well with KB's and calisthenics. 20kg is a 45 pounder? I have a 16kg/35lb and 45lb kb. The difference in the two is actually quite astounding even though its only 10lbs of a difference. I used to have a 53lb KB but sold that to my buddy who was using KB's more frequently than I...but I do miss that beast of a cannon ball.

 

I just started listening to "Unbeatable Mind" by Mark Divine on Audible. Mark created SealFit, FYI. It's greatness man and I would highly recommend a read through or listen too in my case. If you want something more raw and science fiction related, check out the Red Rising trilogy. The 3rd book doesn't come out till next year but the 1st two books are fantastic

 

Wolf

Yeah 20kg is about 45lbs which is a nice fun weight :) 53lbs of kettle bell sounds monstrous!

Unbeatable Mind sounds awesome, I'll check it out, thanks for the recommendation :)

  • Like 1

Level 2 Mul Assassin

 

STR 3 | STA 0 | DEX 4 | CON 0 | WIS 5 | CHA 1

 

Current Challenge can be found here.

 

1st Challenge can be found here

 

Do not pray for an easy life, pray for the strength to endure a difficult one"

Link to post

Yeah 20kg is about 45lbs which is a nice fun weight :) 53lbs of kettle bell sounds monstrous!

Unbeatable Mind sounds awesome, I'll check it out, thanks for the recommendation :)

Yea man, the 45lb is definitely a "fun" weight lol. I used to have 2 35's but sold one so that leaves me with just one other 35lb and a 45lb.. Which is plenty.. For now, lol. Eventually I would want 2 20kg cuz there are a ton of double KB exercises that breakdown muscle and build up the lungs aka kettlebell front squats! I love doing front squats with kettlebell's- they are so much more comfortable then using a bar or Dumbbells. And double clean and press- I could do those all day. Next to pull-ups, clean and press is my favorite exercise :)

Enjoy the book my friend! I'm only on chapter 2 but it's been some heavy material that I'm absolutely loving. Let me know when you get a chance to read/listen to it, I would love to have a discussion on it :)

Wolf

Sent from my iPhone using Tapatalk

Wild Wolf- LEVEL 2 (but probably more like lvl 50 if I didn't respawn so much)

Class: Howler/ Height: 6'2 / Weight: 192#

Stats: MIGHT: 12 / CONSTITUTION: 9 / DEXTERITY: 11 / PERCEPTION: 10 / INTELLECT: 9 / RESOLVE: 13

Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell

Current Challenge: Omnis Vir Lupus

Spoiler

Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16

Unchained Predator Saga: 1

Epic Challenges: Welcome to the Fireteam & Wolfpool 

 

Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider

 

A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR!

 

Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose.

 

Link to post

Jerk is actually quite the opposite of snatch, it'll make things much much lighter/easier once you get the hang of it! 

 

Awesome stuff, I shall keep at it!

Level 2 Mul Assassin

 

STR 3 | STA 0 | DEX 4 | CON 0 | WIS 5 | CHA 1

 

Current Challenge can be found here.

 

1st Challenge can be found here

 

Do not pray for an easy life, pray for the strength to endure a difficult one"

Link to post

Right day one over.

 

Managed to get a workout in, given Eastigirl's input and a couple of tester session last week some stuff has changed.  Workout was as follows:

 

- 3 x 15 Diamond Pushups

- 3 x 40 seconds crow stand - much more consistent with this now which is awesome.

- 3 x 10 Kettlebell clean (20 kg bell, 10 reps each arm)

- 3 x 45 seconds two handed kettlebell swing (20 kg)

- 3 x 5 Kettlebell Push Press (20 kg, 5 reps each arm)

- 3 x 10 Feet Together Bodyweight squats - these feel really good so will probably up the reps next week

 

Logged all food and got some reading in (currently reading Get Change by Chris Moore).

 

Pretty happy with the 1st day :)

  • Like 3

Level 2 Mul Assassin

 

STR 3 | STA 0 | DEX 4 | CON 0 | WIS 5 | CHA 1

 

Current Challenge can be found here.

 

1st Challenge can be found here

 

Do not pray for an easy life, pray for the strength to endure a difficult one"

Link to post

Day 2 and 3 report as follows :)

 

Got a skipping session in Tuesday, very tiring but I am at least getting better.  Been sticking to the basics so far but my try some different stuff next week.

Food has been logged both days and I've read at least once a day so all happy!

  • Like 1

Level 2 Mul Assassin

 

STR 3 | STA 0 | DEX 4 | CON 0 | WIS 5 | CHA 1

 

Current Challenge can be found here.

 

1st Challenge can be found here

 

Do not pray for an easy life, pray for the strength to endure a difficult one"

Link to post

Looks like a great day one workout sir! Give us a little "taste" of what you're eating :)

 

Wolf

Wild Wolf- LEVEL 2 (but probably more like lvl 50 if I didn't respawn so much)

Class: Howler/ Height: 6'2 / Weight: 192#

Stats: MIGHT: 12 / CONSTITUTION: 9 / DEXTERITY: 11 / PERCEPTION: 10 / INTELLECT: 9 / RESOLVE: 13

Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell

Current Challenge: Omnis Vir Lupus

Spoiler

Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16

Unchained Predator Saga: 1

Epic Challenges: Welcome to the Fireteam & Wolfpool 

 

Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider

 

A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR!

 

Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose.

 

Link to post

Hey ! Found you, it's Nice to see you in the assassins too ;) how is the skipping rope going ?

 

Hey man, good to see you :)  Skipping rope isn't going too badly at all.  I'm getting better which is the important thing!

 

Looks like a great day one workout sir! Give us a little "taste" of what you're eating :)

 

Wolf

 

Typical day looks a little like this:

 

Breakfast: Tin or sardines, bowl of greek yoghurt with honey and blueberry

 

Lunch: Whole chicken breast with salad and sweet potoato

 

Snacks: Various unsalted nuts and fruit

 

Dinner: Whatever my wife has cooked!  She's an awesome cook so she does the bulk of the cooking.  It's normally pretty healthy to be honest.

 

What are you reading?

 

I'm currently reading Get Change by Chris Moore which can be found here.

 

Really enjoying it so far :)

  • Like 2

Level 2 Mul Assassin

 

STR 3 | STA 0 | DEX 4 | CON 0 | WIS 5 | CHA 1

 

Current Challenge can be found here.

 

1st Challenge can be found here

 

Do not pray for an easy life, pray for the strength to endure a difficult one"

Link to post

Apologies for being awol, I've had a load to deal with over the last week including something that will hopefully improve my working life but we shall have to see.

 

Summary for week 1 as follows:

 

Managed 3 bodyweight workouts, jumped rope twice, read everyday and logged food everyday.  I'm a happy man :)

 

I've also started randomly doing flex hangs and one set of pull ups when I get up in the morning.  I'm not great at this so hoping this will help me improve :)

  • Like 2

Level 2 Mul Assassin

 

STR 3 | STA 0 | DEX 4 | CON 0 | WIS 5 | CHA 1

 

Current Challenge can be found here.

 

1st Challenge can be found here

 

Do not pray for an easy life, pray for the strength to endure a difficult one"

Link to post

Hi all

Sorry about the absence, work has been pretty bad and I've not been well mentally or physically.

Week 2 and 3 have both been pretty similar, three workouts completed, 2 skipping sessions, all food logged and I've read everyday. Challenge is going well.

I'm definitely feeling stronger, some of the kettle bell moves are getting easier :)

I shall try and be a little more regular.

Level 2 Mul Assassin

 

STR 3 | STA 0 | DEX 4 | CON 0 | WIS 5 | CHA 1

 

Current Challenge can be found here.

 

1st Challenge can be found here

 

Do not pray for an easy life, pray for the strength to endure a difficult one"

Link to post

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