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Volki

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Well I am back for another 4WC(5WC)!!

 

I decided to have a little fun with the theme and go with Sonic this time :D

Each goal will earn me rings to give me power to fight Doctor Eggman.

Ni3AWru_.png

 

So here's the goals:

 

STRENGTH:sonic_ring_by_silhouette_hedgehog-d5nqfma.gifX30 a week

Sonic has to be strong in order to power through all of Dr. Robotnik's robots!

(Need at least 100 rings to pass)

 

sonic__s_muscles_growth_by_effra_bulbizarre-d395gpc.png

Week 1:

Spoiler

 -Week 1-

Day 1

Snatch:

3x3 @ 70%

3x3 @ 75%

Back squat:

4x5 @ 75%

Push press behind neck:

3x5 @ 70%

Snatch pulls:

4x5 @ 110% (of snatch 1RM)

Pullups:

3x8

 

 

Day 2

Clean & Jerk:

3x3 @ 70%

3x3 @ 75%

Snatch balance:

4x3 @70% (of snatch 1RM)

Front squat:

4x5 @ 75%

Clean pulls:

5x5 @ 115%

50 situps

 

 

 

Day 3

Snatch pull + power snatch + snatch 4x3 @ 70% 3x3 @ 75%

Back squat: 3x8 @ 70%

Push press behind neck: 4x5 @ 75%

Snatch deadlift: 3x7 @ 100%

Week 2:

Spoiler

-Week 2-

Day 1

Snatch:

3x3 @ 75%

3x3 @ 80%

Back squat:

3x5 @ 80%

Push press:

5x3 @ 80%

Clean deadlift (use straps):

4x5 @ 100% of Clean 1RM

Box jumps:

5x5

 

 

Day 2

Clean & Jerk:

3x3 @ 75%

3x3 @ 80%

Snatch Balance:

3x3 @ 80%

Front squats:

3x5 @ 80%

Push jerk behind neck:

3x3 @ 80% of jerk 1RM Hanging leg raise

3x12

Day 3

Clean pull + Power clean + clean: 4x3 @ 75%

4x3 @ 80%

Snatch push press:

5x3 @ 75%

1 1/4 back squats:

5x5 @ 80%

Clean shrugs: 4x6 @ 100%

WEEK 3:

Spoiler

Week 3:

 

 

 

Day 1

Snatch

 

2x3 @ 60%

2x3 @ 65%

Back squat

3x5 @ 65%

Push press

5x3 @ 65%

Snatch deadlift

4x5 @ 70%

Box jumps

5x5

 

 

Day 2

Clean & Jerk

2x3 @ 60%

2x3 @ 65%

Snatch Balance

3x3 @ 65%

Front squats

3x5 @ 65%

Push jerk behind neck

3x3 @ 65% of jerk 1RM Hanging leg raise

3x12

Day 3

Power snatch

4x3 @ 65%

Power clean

4x3 @ 65%

Back squat

5x7 @ 65%

Push press 3x5 @ 65

WEEK 4:

Spoiler

-Week 4-

Day 1:

Snatch

2x2 @ 85%

Back squat

 

3x2 @ 85%

Jerk behind neck

3x2 @ 90%

Snatch pulls

4x3 @ 115%

 

 

Day 2

Clean & Jerk

2x2 @ 85%

Snatch balance

3x2 @ 90%

Front squats

3x2 @ 90%

RDL

5x5 @85% of clean

Day 3

Snatch 3x1 @ 90%

Clean & Jerk 3x1 @ 90%

Back squat 4x3 @ 85%

2 clean pull + clean 4x3 @ 80%

50 situp

 

 

SPEED: sonic_ring_by_silhouette_hedgehog-d5nqfma.gifX12 a week

What Sonic challenge would be complete without sprinting?!

I will be doing sprinting drill 6 times a week

(Need at least 40 rings to pass)

 

sonic_running_animation_by_super_sonic_101.gif

 

Week 1:

Spoiler

Week 1

Sprint

Work

Rest

Sprint

Work

Rest

1

20

10

4

20

10

2

10

20

5

10

10

3

15

15

6

10

50

Cooldown: 4 min walk
Optional: 15 min incline walk for extra fat burning
Total Sprint Time for the Workout: 85 seconds
Total Sprint Time for the Week: 510 seconds

Week 2:

Spoiler

Week 2

Sprint

Work

Rest

Sprint

Work

Rest

1

20

10

4

15

15

2

10

20

5

15

15

3

15

15

6

10

50

Cooldown: 4 min walk
Optional: 15 min incline walk for extra fat burning
Total Sprint Time for the Workout: 85 seconds
Total Sprint Time for the Week: 510 second

Week 3:

Spoiler

Week 3

Sprint

Work

Rest

Sprint

Work

Rest

1

20

10

4

15

15

2

15

15

5

15

15

3

15

15

6

10

50

Cooldown: 4 min walk
Optional: 15 min incline walk for extra fat burning
Total Sprint Time for the Workout: 90 seconds
Total Sprint Time for the Week: 540 second

Week 4:

Spoiler

Week 4

Sprint

Work

Rest

Sprint

Work

Rest

1

20

10

4

10

20

2

20

10

5

15

15

3

10

20

6

15

45

Cooldown: 4 min walk
Optional: 15 min incline walk for extra fat burning
Total Sprint Time for the Workout: 85 seconds
Total Sprint Time for the Week: 510 second

 

MOBILITY: sonic_ring_by_silhouette_hedgehog-d5nqfma.gifX10 a week

Sonic needs to be able to jump, spin and move all at the speed of light. In order to accomplish this

I need to get back in to using my foam roller 5x a week. I also need to do at least 10 minutes of yoga or stretching.

(Need at least 40 rings to pass)

Sonic-Roll.gif

 

AAAAAANNNNDDD thats it :D

giphy.gif

 

Side quest:

Complete whatever craziness goes on in the Ranger mini:

 

 

  • Like 7
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Following, well, as much as I can with you sprinting everywhere.

  • Like 4

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52,53,54

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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Hell yeah man, this challenge rocks dude. Definitely loving it. I'll be Knuckles to your Sonic ;)

 

latest?cb=20151218200651

 

W0lf

  • Like 1

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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Good luck!

 

video games games sega sonic the hedgehog

  • Like 2

"Destiny is important, see, but people go wrong when they think it controls them. It's the other way around." - Terry Pratchett

 

                    Lift: 1 of 24                                             Eat Right: 1 of 42                              Stay Sane: 1 of 42   

                                                                                    

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8 hours ago, Volki said:

Thank you! Ill do my best to get all the rings :)

200w.gif

 

LMAO! Funny stuff.

 

tumblr_mj44wkyn6d1rbz9cko1_400.gif

 

W0lf

  • Like 3

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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18 minutes ago, Wild Wolf said:

 

LMAO! Funny stuff.

 

tumblr_mj44wkyn6d1rbz9cko1_400.gif

 

W0lf

Lol I know they r cute. I used to have one when I was little named Sonic(i know super original lol)

giphy.gif

 

This just cuz its awesome^^

Oh I finally figured out how to get rid of a quote that won't delete whrn you are posting on your phone. I just long pressed the quote after deleting everything inside. Then hit cut when it highlighted.

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Just now, mr_willes said:

You've got this my friend!

 

sonic_doin___steroids_by_misterdavey-d4i

 

But just to be sure i will venture into the Warriors from time to time! ;) 

Hell yeah^ body goals lol

Thanks I might need the support to actually get myass up in time to make my lifts. Also you are lifting this 4wc so some Warrior love will do you good!

  • Like 3
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2 hours ago, Volki said:

Oh there will always be chilidogs! My secret side goal was to see how many chilidogs i can eat this challenge

 

OH I do hope there will be heavy documentation...

  • Like 3
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41 minutes ago, ~RedStone~ said:

 

OH I do hope there will be heavy documentation...

Lol in all seriousness it has been way too long since I have had a chili dog. I need to remedy this tomorrow!

 

200w.gif

So my plan is to do a practice run of my lifting session to work on the technique and get an idea of how long it should take for each workout. 

Only the morning will tell if this happens.

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1 hour ago, Volki said:

Lol in all seriousness it has been way too long since I have had a chili dog. I need to remedy this tomorrow!

 

Hot dogs are one of my quiet guilty pleasures, not necessarily chili dogs, but I like the ones with all the weird stuff... every so often I go for the gold LOL

 

 

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1 minute ago, ~RedStone~ said:

 

Hot dogs are one of my quiet guilty pleasures, not necessarily chili dogs, but I like the ones with all the weird stuff... every so often I go for the gold LOL

 

 

that does look pretty good! I like using hotlinks and having jalapenos and  I put this on EVERYTHING:

 

tumblr_ne6jee85PM1tha1vgo1_250.gif

 

**making a list of hotdog related things to get from the store tomorrow**

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4 hours ago, Man-At-Arms said:

Your thread is making me hungry... and it's way past eatin' time! :)

 

A question about your sprinting goal... what do the numbers to the right of the 1, 2, and 3 mean?  Time? Distance? Number of chili dogs per foot?

 

giphy.gif

Lol I fixed it, for some reason the text was black on black. Basically it is just an all out hall ass run for 20 seconds and then a 10 second cool down. Wash rinse and repeat as needed. so basically in essence I only have to run about 30 seconds a day if I wanted to. The goal by doing it 6 days a week is to go for frequency over distance.

 

So I went ahead and did a practice run of my day 1:

 

Day 1

1 arm DB Snatch:

3x3 @ 40# (18kg)

3x3 @ 50# (22kg)

Back squat:

4x5 @ 100# (45kg)

Push press behind neck:

3x5 @ 40# (18kg)

1 arm DB Snatch pulls:

4x5 @ 50# (22Kg)

BW Pullups:

3x8

 

Then I did my 20 seconds of hauling ass followed quickly by 10 seconds of gasping for air lol

 

So overall I feel okay about this workout, I really do wish (and need) I had some heavier weight. But all is not lost on the quest for GAINZ.

I got an email today about the health benefits and discounts I have with Dell. So I can get a membership with 24hr fitness for only $36 a month. I am going to get the 7 day free pass and scope out what kind of equipment they are working with. So if this 24hr fitness has an Oly bar and some plates then I am definitely going to jump on that. Hell, even if they have a respectable amount of DBs then it would probably still be worth it.

 

As for the chili dogs mission, I stopped by the gas station on my way to work and decided the next closest thing to a chili dog that I can get a 6am was a couple of jalapeno and cheese kolaches. Damn they were good and hit the spot :D

 

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1 hour ago, Volki said:

I am going to get the 7 day free pass and scope out what kind of equipment they are working with. So if this 24hr fitness has an Oly bar and some plates then I am definitely going to jump on that. Hell, even if they have a respectable amount of DBs then it would probably still be worth it.

 

YUSSS!!!!

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