meditation Myrik delves deeper

[Myrik]

After pouring over the codex he discovered a month ago Myrik decides to delve deeper into the ruins the ancient vault was found in.  As Myrik enters the lower floor he feels a strong overbearing evil weighing down on him.  Using some of the methods he discovered in the Grey Codex he was able to fend off the evil but not before it left its mark on him.  Against his gut Myrik push on into the room.  Upon entering the room he activates a few more glow sticks and studies the ancient reliefs that show what appears to be the “Jedi” that where mentioned in the Grey Codex.   As Myrik looks closer at the Reliefs he catches his reflection in the shiny unknown material and notices the veins in and around his left eye have become black, a sign of the corruption left on him by the evil that assaulted him when he entered this room.  While studying his eye he catches a slight white glow coming from a top an altar at the back of the room.  Myrik approached the altar carefully not wanting another attack from his unknown assailant.  Once he arrived at the altar he discovered a small pouch with six small finely polished stones with small runes etched on each one.  The runes correspond to the runes in the Grey Codex for Power, Strength, Passion, Knowledge, Serenity and Harmony.  Myrik remembers reading about these focus stone in the Codex and remembers they were used to help the “Jedi” focus their thoughts while training.  Myrik feels the encroaching evil again and decides I would be best to leave this ancient place until he is better trained to counter the Evil that stalks the halls.

 

Goal I:

Meditation

I feel so good when I do this I need to start doing I more, still only shooting for twice a week for now.  Going to try a few different apps that where recommended to me and see if they help.

 

Goal II

Power

Stick with the NFA L4 workout and add more Plyometric exercises.  Once I have my "battle rope" do that once a week.

I can feel my strength increasing but as any good assassin knows strength without speed makes us vulnerable,

 

Goal III

Body

Working towards a lower body fat % I fell off the tracking last month but will jump back on it this week. Weight and measure every morning, I will post a link to the sheet when I get home to help keep me accountable.

 

 

Bonus:

Continue attacking those boxes I have yet to unpack.

Plan for trip to see family, ensure I have all my workout stuff I need to take with me for 20 days.

Get free "battle rope" from fire station.

[Myrik]

Monday 15 AUG: 

Workout:

 

So today I learned that having others in the Gym doing weights makes me push my Bodyweight workouts even farther. 

 

3 sets of negative pull ups 5 second descend

3 sets of Negative Chin ups 5 second descend

24" box jumps: 20/10/10/10/10

Decline push-ups: 10/10/10/10

Decline diamond pushups 5

Assisted pistol squats 5/5(each leg)

Facepulls: 5 @ 50# 5 @ 75#

5 plyometric push-ups. 

[Red1263]

Score for having added motivation!

[Myrik]

SO I have decided to add 1 more aspect to this months challenge. 

 

Goal IV:

Nerd Fitness Academy Quests:

I will work on and hopefully finish the following quests by the end of the Month.

1) Complete 50 Consecutive Bodyweight Squats in less than 2 minutes.  2 quests 1 go. Completed 20AUG

2) 60 Second Wall Handstand

3) Complete 10 Wall Walks in a row

4) Complete Handstand pushup against the wall.

 

[Myrik]

Tuesday 16 AUG: 

Workout:

 

I forgot to post this yesterday because as soon as my workout was over I headed home from work.  Don't normally do 2 in a row but felt the need to take advantage of the 90 minutes I get while stuck in the Command Center from 12 hours.

 

Squats: 10/10/10

Lunges: 10/10/10

Assisted Pistol Squats 10/10/10

hanging leg raises: 10/10/10

Oblique Knee Raise: 5/5/5 (each side)

Box jumps 18 inch box: 20/20/20

decline pushups; 10/10

Leg lower downs: 5 (these hurt after some many squats did them at the end)

Spiderman planks 10 seconds each side x 2

 

Today my sides are hurting in places i didn't know could.  Today is a rest day 100%, well might go for a bike ride or swim if the weather holds up and lets me.

 

[Akura]

A fellow meditationer? (Is that a word?) I follow!

 

Where's the (spread)sheet you promised in Goal III?

[Myrik]

Here is the Spreadsheet i haven't added anything to it because my measuring tape has gone missing.

[Myrik]

Thursday 18 AUG: 

Workout:

 

3 sets of negative pull ups 5 second descend

3 sets of Negative Chin ups 5 second descend

 

Hanging Scapular Retraction: 10/10

push-ups: 10/10/10

Squats: 10/10/10

 

Meditated today while at work.  Added column for meditation tracking to my Spreadsheet to keep me honest.

 

Would have done some more today but don't have anything to jump on for box jumps and my shoulder near the socket is hurting a little when i do any fast pushing movements ie. punches, and plyometric pushups.

[RogueLibrarian]

Do it, man! Good goals. Good start to the challenge!

[Myrik]

Do it, man! Good goals. Good start to the challenge!

Thanks man. Got to keep at it. Get harder, better, faster.....

Sent from my LG-H901 using Tapatalk

[Akura]

On 19.8.2016 at 4:22 AM, Myrik said:

Meditated today while at work.

 

How did it go? I have troubles meditating in unfamiliar places.

[Myrik]

4 hours ago, Akura said:

 

How did it go? I have troubles meditating in unfamiliar places.

It went okay, i used the buddhify app, and hid in a out of the way bathroom.  Not the most ideal location but no one to disturb me.

[Manarelle]

9 hours ago, Myrik said:

hid in a out of the way bathroom.  Not the most ideal location but no one to disturb me.

 

Brilliant.  

[Myrik]

Saturday 20 AUG: 

Workout:

 

1 negative pull up in neutral hand position.

10 Hanging leg lifts

5 Hanging Scapular Retractions 

push-ups: 10/10 (w/ hands on foam roller, balancing on that thing was hard.)/ 5 (uneven hands each side)/22

Squats: 10/10/50(less than 2 minutes, that's 2 assassin quests knocked out.)

10 Leg lower downs

30 second flutter kicks.

 

Meditated after working out don't know how long because i passed out during and woke up 45 minutes later.   

 

Did a lot of walking at the Zoo with the family and a old shipmate i haven't seen in almost a decade, His oldest girl and my oldest are BFF's after their first meeting a few weeks back.  Feels good to have an old friend back in my life.  Felt like no time has passed.  

 

Came home mowed most of the back yard, hasn't been mowed in over 2 weeks due to rain, so its a jungle.   Have the same friends I went to the Zoo with coming over tomorrow night for dinner.  

 

Didn't get the video put together i promised in the Assassin's den due to grumpy 1 year old.  Will try again tomorrow.

[Myrik]

7 hours ago, Manarelle said:

 

Brilliant.  

Thanks it got the job done.  might have to do it more often, bring my earbuds with me and do it everyday.

[Manarelle]

Woot, congrats on knocking out the quests! Glad you got to see your friend - that feeling of picking up right where things were is pretty cool. 

 

Random question for you on the scap pulls - I've been doing them to increase my dead hang time, and I've noticed now that when I do hanging leg raises, I naturally hang with my shoulders engaged instead of relaxed. Not all the way pulled back, but down enough that breathing is not compressed. Have you noticed similar? 

[Myrik]

2 hours ago, Manarelle said:

Woot, congrats on knocking out the quests! Glad you got to see your friend - that feeling of picking up right where things were is pretty cool. 

 

Random question for you on the scap pulls - I've been doing them to increase my dead hang time, and I've noticed now that when I do hanging leg raises, I naturally hang with my shoulders engaged instead of relaxed. Not all the way pulled back, but down enough that breathing is not compressed. Have you noticed similar? 

I have, it becomes second nature.

[Myrik]

MOnday 22 AUG: 

Workout:

 

Jump Rope Singles - 3 sets of 30 seconds

Bodyweight Squat - 10 reps

Divebomber Pushup - 5 reps

Doorframe pulls in place of ring rows. - 10 reps

 

Hanging Leg Raise - 2 sets of 10 reps

Hanging oblique crunches - 2 sets of 5 reps each side

 

Did some bike HIIT sprints today as well; 30 second max effort 4 minutes cool down for 5 sets.

 

RODE 5.21 MI ON 8/22/16

ISTANCE

5.21mi

 

 

DISTANCE	SPEED	ELAPSED TIME
1.0 mi	11.0 mph	00:05:26
2.0 mi	12.8 mph	00:04:38
3.0 mi	11.2 mph	00:05:20
4.0 mi	10.0 mph	00:05:56
5.0 mi	10.9 mph	00:05:30
5.2 mi	6.6 mph	00:01:53

 

DURATION 

29:34

AVG SPEED 

10.6 mph

KCAL

270

[Asa Pond]

Following! Your workouts make me want to go do box jumps now.

[Myrik]

1 hour ago, Asa Pond said:

Following! Your workouts make me want to go do box jumps now.

My legs love box jumps.  I need to build myself one for home....

[RogueLibrarian]

I cannot jump rope. ... I know, maybe if I kept trying instead of complaining about it.

[Myrik]

I cannot jump rope. ... I know, maybe if I kept trying instead of complaining about it.

I believe in you. Remember Yoda. Do or do not there is no try. If you keep telling yourself you can't you won't be able too. That was how I was able to one legged squats(non pistol) unassisted.

Sent from my LG-H901 using Tapatalk

[RogueLibrarian]

Hnnngh. I think you've been talking to my shrink behind my back, but yes, you're right.

[Myrik]

Did some adulting today on top of my workout. Will post workout soon.

Below is the 2 pictures of some of the stuff I did.

Installed power strip and work light for workbench

Sent from my LG-H901 using Tapatalk

[Myrik]

Made a forearm workout thing. Can't remember what they are called but it works great