Grayspeed shows up early

[Grayspeed]

Hey guys. I'm Grayspeed 

I joined NF a couple of weeks ago and this will be my first full length challenge. I started working out properly in May/June 2014 so I have a reasonable grasp on things, but still consider myself a newcomer to fitness. As you can see from my challenges, I mainly train bodyweight and kettlebell, but I also love me some good old fashioned cardio.

 

 

Main Quest: Be healthier, happier, and more alert.

 

Quest 1:

Commit to working out 6 days a week.

This will be alternating days of bodyweight/kettlebell circuits and cardio, with one day off each week. A standard week will look something like this:

Monday  - Cardio (stationary bike)

Tuesday - Bodyweight/Kettlebell circuit

Wednesday -  Cardio (stationary bike)

Thursday - Bodyweight/Kettlebell circuit

Friday - REST DAY

Saturday - Bodyweight/Kettlebell Circuit

Sunday - Cardio (stationary bike)

 

 

Quest 2:

Be able to do 4 pull-ups and 5 sets of at least 10 full push-ups.

I'll measure this in a once weekly test (probably after cardio at the weekend). I will get 3 attempts at doing 4 pull-ups and will do 5 sets of as many push-ups as I can do, with 60-90 seconds rest between sets.

 

Quest 3:

No skipping breakfast on work days.

I have a bad habit of missing breakfast in the morning rush, this usually leads to me snacking like a maniac at work. For the full 6 weeks I will make sure I eat breakfast each day. Days off from work are no problem as I usually have plenty of time to relax and eat breakfast. When I am at work I will try to eat before I leave OR take something healthy to work to eat during the morning - this will probably to some sort of (healthy) snack bar. Or I'll just eat the fruit we have at work.

 

Life Quest:

Read The 7 Habbits of Highly Effective People.

Time to get to work levelling up my life, this book seems like a good place to get some great tips and develop some good habits.

[Scooby Chick]

Grayspeed-- you got some serious speed going on with those specifics in your quests and goals there! Good for you  I can't wait to check in and see how things are going for you, especially as you came early to the party. You seem super committed, so let's do this! 

[Mr_Willes]

Bodyweight kettlebell and cardio, i like you already! Clean and simple but good thought out challenge, even better! Don't you think the cardio workout is gonna be a bit plain after a while? If i were you i would try to mix it up a little, some running, some stationary bike, and i have the luxury to having an elliptical at home. But not everyone has. Even though i prefer to go running, i occasionaly use the elliptical when i have to stay at home (and the wife is working).

 

My challenge (still a WIP) is also gonna include some upper body strength. So i see some similarities!

 

I will try to occassionaly pop in here to check how it's going for ya.

 

In case you haven’t noticed, i’m an Assassin Ambassador. The Assassin Guild is a guild made up of people who like to be masters of their own bodies. We like training anywhere, anytime with anything. For ourselves, in competition, in cooperation or just for plain fun! The whole world can be our playground!

 

We Ambassadors assist, support and encourage new recruits. So if you have any specific questions don’t hesitate to ask me or any of the other Ambassadors or Guild Leaders.

 

There is a thread specific for recruits who are thinking about becoming Assassins, you can find it here: Level 1 Assassin Initiates Q&A/Chat. It’s a place where you can meet other recruits who are also thinking about becoming Assassins after your first challenge as a recruit.

 

If during your first 6-week-challenge you want to know what is going on within the Assassin Guild this thread is a good one to follow. Assassin Guild Info & Announcements You can find some basic info and all announcements regarding the Assassin Guild.

 

If you are into just hanging out with some assassins there is the  Assassins' Den. There will be talk about all sorts of things over there. Feel free to roam around! If you want to know what it’s like to be an Assassin you can check out the thread with the Assassins which have been interviewed, its called Assassins Uncloaked. There is even a thread on Food: Assassins' Scullery.

As you can see there is plenty to explore in the world of the Assassin Guild. Good luck on your challenge and be sure to PM me if there is anything i can do for you.

[Grayspeed]

Thanks, I am definitely thinking that the Assassins are the guild for me.

I plan on starting a running plan soon actually, it'll be one of my fitness goals for 2016. The great thing about the stationary bike is that I can catch up on Netflix shows while I work out 

[Mr_Willes]

Yeah i also do that when using the elliptical. Running trumps that though. Outside, complete me-time, just me and my music breaking a sweat!

[KB Girl]

Hi! Spotted the pull-ups and kettlebells so thought i'd drop in to lend some cheering on if you need it

Good luck with the challenge!

[Grayspeed]

Did a test today to see where I'm at with push-ups and pull-ups before the challenge starts. I got 2.5 pull-ups and in my 5 sets of push-ups I managed 11, 7, 7, 7, 6.

[trawlerman]

Hi Grayspeed,

Fellow recruit here. I'm glad to see someone else with a reading goal!

What kind of BW/KB circuit are you doing?

[Grayspeed]

Hi Grayspeed,

Fellow recruit here. I'm glad to see someone else with a reading goal!

What kind of BW/KB circuit are you doing?

Been doing this a lot lately, but I usually substitute the one armed swings for 20 standard swings

I tend to mix my resistance workouts up quite often to keep me interested and motivated. This guy on YouTube does some pretty good kettlebell workouts that I take from a lot

[Grayspeed]

Day 1 is finally here 

Took breakfast to work with me, did my 40 minutes of cardio. Tomorrow I'll be pulling a 14 and a half hour shift, so it'll be my "rest" day...

[KB Girl]

14.5?? How is that even possible?

[Grayspeed]

14.5?? How is that even possible?

Lots of caffeine.

The good news is we were able to leave 45 minutes early, so that's nice

[ellis_e]

Day 1 is finally here 

Took breakfast to work with me, did my 40 minutes of cardio.

 

Good job! I like your Hemingway-quote. Have a picture of the man in full-on fight mode.

[Mr_Willes]

Due to some bugs in my personal system

 

 

My original post incorporated some links to the previous challenge, and not this one.

 

 

These are the right links be sure to check them out!

 

Level 1 Assassin Initiates Q&A/Chat  (be sure to follow this one!!!)

 

Assassin Guild Info & Announcements

Assassins' Den

 

 

That is all... (for now)

 

[Grayspeed]

Week 1 Update.

Quest 1 - Assuming that nothing out of the ordinary happens tomorrow, I'll do my cardio workout and have worked out 6 days this week.

 

Quest 2 - I'm actually surprised how much my push-ups have improved, last week I did 5 sets consisting of 11,7,7,7,6 pushups. This week I got 12,10,9,10,8. I may have just been having a good day though, some days I really struggle with push-ups. Probably due to tiredness?

I think I'll struggle with pull-ups more, I kind of managed 3 but my form wasn't amazing.

 

Quest 3 - Doing well so far, I'm actually finding that my appetite is improving in the mornings now. Usually I just don't want to eat when I get up early, but I've noticed that making myself eat something small but filling in the morning (before I get too busy) seems to be training my body to want food earlier in the day.

 

Life Quest - I haven't started yet, but I have downloaded the book onto my Kindle. Half way there? 

 

Overall it's been a good start to the challenge, lets see if I can keep up this momentum next week.

[Grayspeed]

Lets get this mini underway 

• 
  Is your overall quest achievable (over a short or long period of time)? Is it reasonable?
  Absolutely, although my main quest isn't super specific. My goals are achievable within 6 weeks as well as being sustainable.
• 
  
  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?
  I think they do. I've made sure my quests are linked to my main quest and are simple, which makes them easier to manage.
• 
  
  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, and yes.
• 
  
  Are your goals able to be measured and tracked? What will you use to track them?
  I have a word document I use to track my workouts, it is probably a good idea to start using this to track my diet related goal as well.
• 
  
  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€?
  Quest 1 - I think this one should be pass/fail every week, I will lose a stat point for every failed week. Although I do have a contingency plan if I absolutely have to miss a day (see next question. Quest 2 - Pass/Fail depending on how many push-ups/pull-ups I am able to do in my final test. Reward for passing this quest - A new gym mat to replace the smelly tattered one I am using now. Quest 3 - Pass/Fail every day. I will count my failed days into consideration at the end of the challenge. Bonus Life Quest - Pass/Fail after 6 weeks.
• 
  What is your plan for continuing/altering/grading those goals if you become ill or injured?
  This should not affect quest 3 or my bonus quest. The severity of the (hopefully hypothetical) injury/illness will affect how this affects my grading. A broken leg will require more leniency than a missed workout caused by a stomach bug, for example. I have a contingency plan for if I have to miss a workout due to working too much overtime - on a day off from work I will do 2 workouts in one day. Cardio in the morning and bodyweight in the evening (or vise-versa).
• 
  
  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?
  I will be on holiday in Crete for a week towards the end of the challenge. I will work on a workout plan for this week that takes travel days into account. This will probably be alternating days of swimming/jogging and bodyweight hotel workouts
• 
  
  Do any of your main goals conflict with each other? Will one goal make it hard to do another?
  No, I made sure my goals all worked together.
• 
    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?  
  Hopefully I do. I have written my contingency plan for Quest 1 in an above question.
• 
  
  Are you trying to build multiple habits, or is all your energy focused on your main quest?
• 
  I think that the habits being built in this quest are all related to my Main Quest

[Luciana Valerosa Culming]

Wow, six workouts. You started strong this week. Exercise is always my toughest part. Looks like your goals seem to work for you.

[Grayspeed]

Wow, six workouts. You started strong this week. Exercise is always my toughest part. Looks like your goals seem to work for you.

Thanks 

Work has been stressful these last few weeks and I find that exercise helps me "sweat the day off" in a therapeutic way. I'll probably be dropping back down to five a week after this challenge, I just wanted to really push myself for this one. Plus I plan to start jogging regularly which will probably require more recovery time than stationary bike workouts.

[Luciana Valerosa Culming]

Thanks

Work has been stressful these last few weeks and I find that exercise helps me "sweat the day off" in a therapeutic way. I'll probably be dropping back down to five a week after this challenge, I just wanted to really push myself for this one. Plus I plan to start jogging regularly which will probably require more recovery time than stationary bike workouts.

That's right. Jogging really stressed me out. Stationary bike not so much. Although I was fast. But nowadays I do other things because it's much too boring to stay inside. For example I enjoy long walks, because I always see something new. And I love the Zombies-Run App. There is a free trial version.

[Mr_Willes]

Use workouts to "compensate" the work days. I need that regularly too Looks like everything is going strong. Keep going and i'm curious to see some sort of challenge-wrap-up-of-week-1

 

 

Wait...

What...

14,5 hour work day

 

[Grayspeed]

Update for Mini #2:

1. Create a signature with a link to my challenge. Done

2. Join an Accountabilibuddy Group. Done (Assassin Initiates) although I should really post in there more often.

 

This was quite a boring update... Here's a fun Gif to make it worth everyone's while

[SaffronTurtle]

Hey Grayspeed!

 

Fellow wannabe assassin from the initiates group here, thought I'd drop in and take a peek at your challenges. I must say I'm impressed! On both your success with pull-ups and sticking to your workouts and goals so far. Best of luck! I'll be looking forward to seeing updates on progress

[Grayspeed]

Slightly late week 2 update..

 

Week 2 was a bit tougher, work is kicking my ass at the moment and it's definitely affecting my energy levels. I haven't missed a workout yet but I have definitely had a couple of sub-par ones. On Sunday I almost skipped my cardio but ended up taking the dog on a 5KM walk, so I'm counting that. I did manage to do 3 pull-ups on a tree branch, though 

The results of my push-up test were pretty bad, didn't even hit the same amount of reps as in my first test - more on this when I post my next Mini Challenge. Still haven't got round to reading that book, I really need to get on that.

Overall not a defeat, but definitely a close call with some lessons learned.

 

 

I have this week all planned out and everything should be OK. I'll be working 12 days straight (hooray, overtime   ), but having a weekly plan is really working out for me so far, I'm not too worried.

[fffffinn]

work is kicking my ass at the moment and it's definitely affecting my energy levels.

I hear you. On the upside, I myself have got a lot of control on how much I put hours in. On the downside, I'm a deadly combination of lazy and short of cash. 

[Grayspeed]

Week 3 Mini:

So your challenge for this week has 3 parts:

1. Pinpoint the quest in your journey that is giving you the most uphill (or one that you're struggling to achieve)

This is easily my push-up/pull-up challenge (quest 2)

 

2. Search through NF (forums or articles) to find one that is able to offer some assistance

This article on Pull-ups and this article on Push-ups

 

3. Apply it to your challenge (no collecting underpants here).

I have 2 areas I will work on in order to improve:

1. Improve back strength - Incorporate more of the following exercises into my routine: Bent over rows, kettlebell high pulls, and more challenging/creative plank variations.

2. Better form - Make sure I am always pulling shoulder blades back (pull-ups). Make sure to keep core tight (push-ups)