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Grayspeed Trains With The Force: Part II


Grayspeed

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I'll once again be training like a Jedi. Blast Shields and Wookiees are optional.

 

Quest 1. Hand Balancing. +2 DEX

luke-in-training.jpg

Continuing from the last challenge, I'll be working on hand balancing skills with the eventual goal of doing a handstand. Last time I did a pretty good job with Crow Pose, so this challenge I'll be carrying that momentum through. For Quest 1 I will practice hand balancing (Crow Pose, Scale Pose, and Wall Planks) every day.

 

 

Quest 2. Force Push(up). +3 STA, +1 STR

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That's right, more Pushups!

As with my previous challenges, I'll be working towards my goal of 100 pushups in five sets. Last challenge I got to 82, which is making the end goal feel tantalisingly close. This time I'm stepping it up and going for a total 91 reps in five sets. I incorporate a Pushup test into my workouts once a week.

 

 

Quest 3. Force Pull. +3 STR

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No, Kylo. You may not have that saber.

My force push is moving along, but my force pulling abilities could do with some work.

Last challenge I increased my Chin-up Flex Hold time to 27 seconds, now I'll be working on increasing my reps. My current AMRAP is 6 good Chinups, this challenge I aim to complete 10 Chin-ups with good form

 

Quest 4. Creating a Holocron. +1 WIS

star-wars-rebels-path-of-the-jedi-kanan-

A Holocron is a mystical object that Force users create in order to store their knowledge and wisdom. I'm no Jedi Master, but I think it's a good idea to start recording and taking notes on my workouts.

As I did last time, I will use this challenge thread to keep track of my workouts, including notes on progression (or lack thereof).

 

 

Oh, and I'll be needing a theme song..

 

 

Grading

A (100%), B (75%), C (50%), D (25%), F (0%)

  • Like 7

Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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Here you are.  Was having trouble find you.  I'm enjoying watching your pushup and pullup progression.  I'm envious of your pullups. I'm also working on this but can do 1 good rep +3-4 sloppy ones (on a good day).

On 3/29/2016 at 10:04 AM, Grayspeed said:

 

A Holocron is a mystical object that Force users create in order to store their knowledge and wisdom. I'm no Jedi Master, but I think it's a good idea to start recording and taking notes on my workouts.

As I did last time, I will use this challenge thread to keep track of my workouts, including notes on progression (or lack thereof).

 

Have you looked into Google Sheets for tracking?  I'm always the last to find and try new technology so this is probably something you already know about.  But I started one the other day and kind of like it.  It was easy to put the link in my signature and it was easy to set up. 

  • Like 1

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

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5 hours ago, peelout said:

Have you looked into Google Sheets for tracking?  I'm always the last to find and try new technology so this is probably something you already know about.  But I started one the other day and kind of like it.  It was easy to put the link in my signature and it was easy to set up. 

Funny you should mention this, I've actually been working on an Excel spreadsheet for this purpose :).

  • Like 1

Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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25 minutes ago, Grayspeed said:

Funny you should mention this, I've actually been working on an Excel spreadsheet for this purpose :).

Spreadsheets far surpass exercise and diet for getting fit.

  • Like 1

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

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Pre challenge pushup test was done today. Got sets of 22|18|16|15|13 for 84 reps. I would love to keep up a 2 rep improvement every week.

  • Like 2

Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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1 hour ago, Grayspeed said:

Pre challenge pushup test was done today. Got sets of 22|18|16|15|13 for 84 reps. I would love to keep up a 2 rep improvement every week.

How much time do you allow between sets?  Do you keep the rest period length consistent?

 

Great job on consistent increases.

  • Like 1

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to post
29 minutes ago, peelout said:

How much time do you allow between sets?  Do you keep the rest period length consistent?

 

90-120 seconds rest between sets. I generally stick to around 90-100

Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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Day 1

What better way to start the first week than by hitting a new Chin-up PR? :D

Hand Balancing

5 minutes incorporated into workout. Soon it will be warm enough to wear short sleeved t-shirts and my knees will stop slipping off..

Force Pull

Got 7 reps! Was a total surprise, to be honest. Usually pre-noon workouts are a struggle for me but today's went really well. Full disclosure, I really don't see myself hitting 10 reps in 4 weeks, but placing the shiny just ahead of obtainability is oddly really motivating.

Holocron

Crow Pose practice - 5 minutes

Superset 1

Chin ups - Max reps. 7|5.5|5|4|3

Jump Squats - 10 reps

5 sets, 60 seconds rest

 

Superset 2

Pushups (ball) - Max reps. 10|10|8|8|7

Kettlebell Swings - 20

5 sets, 60 seconds rest

 

Loaded Carry Finisher

Goblet Carry

Uneven Farmer Carry

Rack & Suitcase Carry

Rack Carry

Suitcase Carry

Goblet Carry

60 steps each side. Apart from Goblet squats as they are not asymmetrical 

  • Like 3

Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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3 hours ago, Suzaqu said:

How are the new loaded carries going?

Really enjoying them :). Waiter caries are my nemesis, my overhead strength isn't the best..

Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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Day 2

Hand Balancing

Did 10 minutes while watching YouTube videos

15 minutes total so far

Holocron

30 minutes (22.5km) on stationary bike

Squats for the mini

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Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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Are u doing supported or unsupported hand balancing?

Isn't it hard to watch youtube upside down or do you flip the TV over?

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to post
19 hours ago, peelout said:

Are u doing supported or unsupported hand balancing?

Isn't it hard to watch youtube upside down or do you flip the TV over?

I guess listening to YouTube videos would be a more accurate description :P. Doesn't matter if I can't see the screen as it was a movie talk show

 

Day 3

Hand Balancing

None today

 

Pushups

Was determined to make every set count for the mini, which meant I needed at least 15 in each. Sets of 22|18|16|15|15 for 86 reps.

I'm determined to get to 100 soon so I can start working on other stuff.

 

Holocron

5 minutes loaded carries - freestyle.

 

Pushup test

 

Goblet Squats - 12

Chin-up drop sets - Max rep Chin-ups then eccentric Chin-ups to get to 8 reps

 

Kettlebell Swings - 20

Jumping Jacks - 30

 

Note: I don't really like doing the drop sets, I feel I half-ass them for some reason. Next time I might do bent over rows for a bit of variation.

 

  • Like 1

Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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Wow, I've been really bad at updating my challenge..

Day 4

Complete write off. Maybe did some stuff for the mini, I honestly can't remember.

 

Day 5

Hand Balancing

5 minutes in workout

 

Holocron

Hand balance practice (supported Crow - head on medicine ball) - 5 minutes

Superset 1

Chinups - MAx. Reps = 7|5.5|4|3|3

Jump Squats - 12

 

Superset 2

Pushups - Max. Reps = 12|15|15|12|11. Not my best...

Kettlebell Swings - 20

 

Loaded Carries

Goblet Carry - 60 steps

Uneven Farmer Carry - 100 steps

Rack Carry - 60 steps

Suitcase Carry - 100 steps

Goblet Carry - 60 steps

 

Ender

Kettlebell Swings - 20

Jumping Jacks - 30

5 sets, no rest

 

Day 6

Hand Balancing

5 minutes in workout

 

Holocron

Fun HIIT/conditioning style workout today as I wasn't feeling the traditional cardio. Started off with some squats and door-rows for the mini

"HIIT Circuit" = Burpees, Jumping Jacks, Mountain Climbers, Square Jumps (20 seconds work, 10 seconds rest. 3 sets)

Hand balancing - 5 minutes

Loaded carry freestyle - 5 minutes

HIIT Circuit 

Loaded carry freestyle - 5 minutes

HIIT Circuit

Loaded carry freestyle - 10 minutes

HIIT Circuit

Core Circuit - Elbow plank, side plank, side plank, crunches. Set 5 minute timer AMRAP

 

Day 7

Hand Balancing

5 minutes in workout

 

Holocron

Hand balance practice (crow pose) - 5 minutes

Superset 1

Chinups - Max 7|5.5|4|4|4

Jump Squats - 10

 

Superset 2

Rolling Ball Pushups - Max 12|10|10|10|8

Kettlebell Swings - 20

 

Superset 3

Dumbbell Overhead Press - Max 6|5|4|4|5

Plank (feet on medicine ball) - Max. Didn't measure time, but I'd guess around 15-20 seconds

 

Loaded Carries - 10 mins freestyle

 

Challenge update: as of Day 8 hand balancing practice will be required every day (like in my last challenge) I feel this actually motivates me to practice more than the timed approach I used this week.

  • Like 1

Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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I'll try to get something up this challenge :)

Day 8

Hand balancing

Crow pose as part of warmup and then a few extra attempts during the evening.

Holocron

30 minutes (22km) on stationary bike

 

Day 9

Hand Balancing

Scale pose scattered throughout the evening, might add a few Crows in later

Holocron

Chinups - 7|6|4|4|4

Jump Squats - 10 each set

 

Ball Pushups - 10|10|9|8|7

Kettlebell Swings - 20 each set

 

Goblet Carry - 60 steps

Uneven Farmer Carry - 60 steps per side

Rack & Suitcase Carry - 60 steps per side

Rack Carry - 60 steps per side

Suitcase Carry - 100 steps per side

Goblet Carry - 60 steps

 

Dumbbell Overhead Press - 8|6|5

 

+ a total of 50 ninja vaults for the mini

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Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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Day 10

Hand Balancing

Forgot about this. Fail.

 

Holocron

Spring is finally kicking in which means trail running!

Did 4.1km in 35 minutes, according to my MapMyRun app, wasn't going for speed or anything and I kept stopping to do vaults and test out the camera on my new phone. Also took a bug to the eye. Nice.

 

Day 11

Hand Balancing

A few Crow Poses here and there, will do better tomorrow.

 

Holocron

Just did the pushup test, DOMS from yesterday's trail run and general fatigue after a busy day at work threw me off my groove a bit.

 

Pushups

Shit just got real. Decided that as all I'm doing for a workout are pushups, I should probably do really well at them. made a goal to improve every set by at least one rep. Ended up with sets of 24|19|17|16|16 for 92 reps!

Not messing around anymore, I'm going for 100 this challenge

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Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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Day 12

Hand Balancing

Tried out Planche Leans for a change, don't know if these are technically hand balances but I'm counting them.

 

Holocron

Decided that as all I did on Day 11 were pushups I could get away with another strength training workout as long as it didn't include pushups.

Superset 1

Chinups - 7|7|5|4.5|4

Jump Squats - 10 each set

 

Superset 2

Dumbbell Overhead Press - 9|7|6|6|6

Kettlebell Swings - 20 each set

 

Core Circuit

Kettlebell Drag Plank - max

Hip Touch Plank - max

Crunches - 15

5 minute timer, amrap.

 

HIIT Finisher

Burpees

Jumping Jacks

Mountain Climbers

Square Jumps

20 seconds work, 10 seconds rest. 3 rounds

 

Day 13

Hand Balancing

Will be doing random Crow poses spread throughout the day.

 

Holocron

Day off today but did 100 Ninja vaults for the mini challenge.

Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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Remember that time I didn't update my challenge thread in over a week? Blah. This has been a weird week, but I think I've ended it pretty well ;)

Just going to do the short version. 

Week 3 Summary

Holocron: I recently got a square-lined notebook for recording workouts. I feel this makes copying them here fairly redundant, maybe I'll post scans for the sake of accountability.

Hand Balancing: One day missed (21st)

Chinups: Still at an AMRAP of 7 reps, feel like 8 could happen before the end.

Pushups: Been hammering the pushups lately. Did I hit 100? read on to find out! 

19/04/2016 - 25/20/17/16/16 - 94 reps

Next I tried to get 5 sets of 20 rather than going all out each time. It worked pretty well.

21/04/2016 - 20/20/20/17/17 - 94 reps

24/04/2016 - 20/20/20/20/20 - 100 reps!! It freaking happened! I has the pride :D

 

My first fitness goal (April 2014) - Do a set of 10 pushups. 2 years later I get to 100 in 5 sets. Dragon = Slayed.

 

Gotta say, after the last set I kind of felt like this

 its-over-its-done.jpg

 

 

 

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Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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Week 4, day 1

Hand Balancing

I don't know if Planche Lean counts as balancing, but I did some Crow poses as well

 

Holocron

No workout today, but I did do some bits for the mini

  • Like 1

Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

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