Project: Higher, Further, Faster, More (part 1)

[Allycat2407]

Project: Higher, Further, Faster, More

 

CLASSIFIED

 

Between March 7 and July 15, recruit Allycat2407 completed the four challenges of project Rebirth under Capt. F. Castle. The project was successful in its goal of lowering his weight from 104.0 kg (229 lbs) to 87.5 kg (193 lbs). Body fat percentage also went down, but not enough, although that is probably because it's so darn hard to measure. This is why BFP will be replaced with WHtR.

 

In the fall of 2016, the recruit will join project Higher, Further, Faster, More through multiple challenges. The primary goal of this project is to increase physical fitness and attain a more athletic appearance to go along with it. In measurable terms this means attaining a weight-to-height ration of 43%, which corresponds to a waist circumference of 85 cm (33½ in). The recruit is currently at 48.7% or 96 cm (37¾ in), which means there's 11 cm (4¼ in) left to go.

 

The first phase of project Higher, Further, Faster, More will start on Monday August 22 and will end on Sunday September 19. There will be weekly weigh-ins and measurements on Monday morning, with a final weigh-in and measurement on Monday September 19.

 

During this challenge, the recruit will be working toward the following objectives:

• Fitness objective #1: Complete a workout twice a week (routine to be detailed later on).
• Fitness objective #2: Go swimming twice a week.
• Fitness objective #3: Bike on a stationary bike once a week.
• Dietary objective #1: Have a treat day with unhealthy snacks and/or alcohol no more than twice a week.
• Level up your life objective #1: Stop biting nails and rims.
• Level up your life objective #2: Spend one night a week reading for at least four three hours.

 

The recruit is expected to keep track of weekly progress in this dossier.

 

Signed,

Capt. C. Danvers

[Vibrantella]

Project Rebirth seems to have been a great success, well done!  Good luck with the HFFM project!  

[fleaball]

Love your intro. Good luck!

[Allycat2407]

I just did my first weigh-in. My starting weight is 85.3 kg (188 lbs) with a waist of 93.3 cm (36.7 in). My WHtR is now 47.4%.

 

Later today I'm doing my first exercise routine, which I hope to post about.

[Allycat2407]

Yesterday, late in the evening, I did my first work-out with the new routine. This is what I managed to do:

 

Warm-up

• 1½ hrs of Pokémon GO on bike
• running up 3 flights of stairs
• 12 × speed skaters (6 left, 6 right)

Circuit #1

• 12 × incline push-ups
• 12 × Bulgarian split squat (6 left, 6 right)
• 12 × dumbbell row (6 left, 6 right) with 15 kg (33 lbs)
• 15 × hip thrust
• 30 seconds front plank

2 minute break

 

Circuit #2

• 12 × incline push-ups
• 12 × Bulgarian split squat (6 left, 6 right)
• 12 × dumbbell row (6 left, 6 right) with 15 kg (33 lbs)
• 15 × hip thrust
• 30 seconds side plank (right)

2 minute break

 

Circuit #3

• 12 × incline push-ups
• 14 × Bulgarian split squat (7 left, 7 right)
• 12 × dumbbell row (6 left, 6 right) with 15 kg (33 lbs)
• 15 × hip thrust
• 30 seconds front plank (left)

Stretching

 

First time trying some of the exercises, but it went well. I can feel it mostly in my upper body, whereas the NF beginner bodyweight work I felt mostly in my legs. This is a good change: I don't have a car and cycle everywhere, so workout for my legs is not quite as important. Let's see if I can up the number on my second go this week.

[Allycat2407]

Yesterday was supposed to have been my first swim of the new season, but it turns out my local swimming pool decided to prolong its summer holiday by a week, without actively telling anyone. (It's a great swimming pool, but their communication sucks to the point of non-existence.) Anyway, after returning from not swimming (and playing Pokémon GO on the way there and an extra round on the way back) I decided to do another workout instead.

 

Warm-up

• 1½ hrs of Pokémon GO on bike
• running up 3 flights of stairs

Circuit #1

• 12 × speed skaters (6 left, 6 right)
• 12 × incline push-ups
• 12 × Bulgarian split squat (6 left, 6 right)
• 12 × dumbbell row (6 left, 6 right) with 15 kg (33 lbs)
• 15 × hip thrust
• 30 seconds front plank

2 minute break

 

Circuit #2

• 12 × speed skaters (6 left, 6 right)
• 12 × incline push-ups
• 12 × Bulgarian split squat (6 left, 6 right)
• 12 × dumbbell row (6 left, 6 right) with 15 kg (33 lbs)
• 15 × hip thrust
• 30 seconds side plank (right)

2 minute break

 

Circuit #3

• 12 × speed skaters (6 left, 6 right)
• 12 × incline push-ups
• 14 × Bulgarian split squat (7 left, 7 right)
• 12 × dumbbell row (6 left, 6 right) with 15 kg (33 lbs)
• 16 × hip thrust
• 30 seconds front plank (left)

Stretching

[NY153]

Great intro!

Seems like you had a good start with your challenge, best of luck with the rest!

[Allycat2407]

It wasn't quite as good a start to be honest. I was really busy in the later half of the week and I didn't do any further exercises. I ended up with a real black-and-white week. I either succeeded or failed completely, no in-between.

• Fitness objective #1: I complete a workout twice a week. A
• Fitness objective #2: I did not go swimming. F
• Fitness objective #3: I did not use the stationary bike. F
• Dietary objective #1: I had two treat days. A
• Level up your life objective #1: I did not manage to kick this habit. F
• Level up your life objective #2: I had one reading night. A

My weight stayed at 85.3 kg (188 lbs) and my waist saw a (negligible) increase to 93.5 cm (36.8 in).

[Allycat2407]

Again, not a very good week. I was suddenly swamped with work and had to work overtime till deep in the night twice (02:30 and 04:00). It's no excuse, but it made it hard to stick to the objectives, many of which I didn't meet.

• Fitness objective #1: I did not do any workout. F
• Fitness objective #2: I did go swimming twice. A
• Fitness objective #3: I did not use the stationary bike. F
• Dietary objective #1: I had two treat days; but also had a little bit of dark chocolate on some other days. C
• Level up your life objective #1: I did not manage to kick this habit. F
• Level up your life objective #2: I had one reading night. A

On a more positive note, my weight started dropping again to 84.7 kg (187 lbs) and my waist saw a decrease to 92.5 cm (36.4 in).

[Allycat2407]

Today I did some exercises again, not the full circuit though, because this time I didn't go at it alone. My partner showed her routine and I did her exercises. Then I showed my routine (1 circuit) and she did my exercises. She did also challenge me to plank for 60 seconds instead of 30. It was hard, but I managed in the end.

[Allycat2407]

Finally able to do more exercising, although I'm not fully there yet. Hopefully in this last week I'll manage to meet the challenge.

• Fitness objective #1: I did my workout only once. C
• Fitness objective #2: I did go swimming twice. A
• Fitness objective #3: I did use the stationary bike. A
• Dietary objective #1: I had two treat days. A
• Level up your life objective #1: I did not manage to kick this habit on one day. D
• Level up your life objective #2: I had one reading night. A

My weight stayed at 84.7 kg (187 lbs) but my waist was back up to 93.5 cm (36.8 in).

[Allycat2407]

Last week was again not great. I was ill.

• Fitness objective #1: I did my workout only once. C
• Fitness objective #2: I went swimming only once. C
• Fitness objective #3: I did not use the stationary bike. F
• Dietary objective #1: I had two treat days, but also had some small snacks on other days. C
• Level up your life objective #1: I did not manage to kick this habit on one day. D
• Level up your life objective #2: I had one reading night. A

My weight stayed went down to 84.5 kg (186 lbs) and my waist was back down to 92.3 cm (36.3 in).

[Allycat2407]

To summarise

• Fitness objective #1: I did my workout 4 out of 8 times. C
• Fitness objective #2: I went swimming 5 out of 8 times. C+
• Fitness objective #3: I used the stationary bike 1 out of 4 times. E
• Dietary objective #1: I had 8 out of 8 treat days, but smuggled some other treats in. B
• Level up your life objective #1: I did not manage to kick this habit only a few times. D
• Level up your life objective #2: I had 4 out of 4 reading night. A

My weight went from 85.3 kg (188 lbs) to 84.5 kg (186 lbs) and my waist went from 93.3 cm (36.7 in) to 92.3 cm (36.3 in).

 

All in all not great progress. It's hard getting back into exercising after the summer. In my week off I plan to on joining a friend who is really happy about this local gym to see if that's something for me. I will have to set more realistic goals for the next challenge, because time-wise the next few months will be really busy.