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Tearing down my challenge to the basics, plus two adulting goals.

 

job-meme.jpg

 

Lift 4x per week, do the program

Average 10k steps a day

Do rolling/stretching 10 min 6+ days a week

Eat 95g+ protein 6+ days a week

Eat 1450-1600 calories on average per week

Get my old retirement plans from old jobs rolled over JUST DO IT

Study a little every day

 

Ungraded but tracked: Fat & Saturated Fat

I seem to feel best between 38 & 60g of fat total

The aim is for 22g or less of saturated fat (but I really aim for the 15g mark)

 

THAT IS IT.

(Ok maybe this is more than one job, but I based that on the singular focus on that retirement rollover that I hate vehemently and keep putting off NO MORE. no more. If there's anything that will disappoint me at the end of this, it will be not having done this or at least tried my very best. It sounds so stupid, but my aversion to frustrating phone calls about accounts is SKY high, plus something about this just seriously has me crying on the phone I do not understand why it's so hard for me.)

 

Creative dropped off because I really gotta get the exam done hopefully before March, but I hope to squeeze it in sometimes anyway.

 

Grading template:

Week #: 0/4, 0/1, 0/6, 0/6, 0/1, 0/1, 0/7

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This is so NOT GOING TO GET OLD!!!

 

Yay for simplicity :D YOU GOT THIS. IMMA WATCH YOU GOT THIS. ALSO FIRST. BOOM.

 

P4llAiQ.png

 

 

 

 

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you-had-one-job-49804.jpg

 

7 hours ago, ixaera said:

my aversion to frustrating phone calls about accounts is SKY high

Frustrating phone calls are always hard. And when you add money into the mix... deadly. *hugs*

  • Like 5

Introduction (where I started, May 2016) ~*~ NF Character (dormant)

 

 Progress as a Nomad: Battle log where I do my own challenges

Useful posts on my battle log: Useful Links and Travel Schedule, Future Challenge IdeasGoals for 2017 as a whole, Assorted Goals (not on rotation), Elements W1D1, Last Quarter Goals

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6b8cab48d5a87ba81d0e5af4ae55d4e5.jpg

 

Cackling over these images mwahahaha

 

4 hours ago, Dagger said:

Frustrating phone calls are always hard. And when you add money into the mix... deadly. *hugs*

 

Seconding this, ESPECIALLY about money.  My phone terror is being caught unawares and not knowing what I'm talking about, and not being prepared with every possible answer/option or just getting flustered and not sure what to do so I might cry and hang up, JEEZ ok I need to go calm myself down now.

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i am not waiting for a hero.  i saved myself long ago.

Level 50 Bardic Time-Mage; of the Furious Heart

STR.55  DEX.43 STA.48 CON.51 WIS.53 CHA.65

"Well...in the end, it boils down to two simple choices. Either you do or you don't.

You'd think with all the problems in this world, there'd be more answers. It's not fair...
...But that's the way things are. The choice is yours."

» visit me @ my BATTLE LOG~

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13 hours ago, Laghail said:

What program are you doing?

 

Variations on Beyond 5/3/1, where the variations involve decent volume. For example, today's workout went thusly:

3 Bench warm up sets

3 Bench working sets with AMRAP on the 3rd set

3 Bench joker sets with AMRAP on all

3 variation close-grip bench ala First Set Last on a 3x8

(I seem to be responding well to high volume)

 

I have been supersetting these with some accessories like DB rows, curls, and I TRIED to superset facepulls today but, well, that story in a bit.

 

Then the second group is a secondary compound movement (squats today) done Advanced 5/3/1 style, so this week is 5 rep week, so a 5x5 at 75%

I superset this with the "big" accessory, which for bench I like to do rows.

 

There's a third group I always do on bench day and I'm trying to add it in other days as well but it's just two exercises at a 3x8-15

 

(Note: bench and ohp main days are high volume days for me, because my arms don't like to get stronger unless I throw good volume their way... squats and deadlifts I don't seem to have to do as much of to move up in weight, so you won't see me doing 12 total sets on those like bench or ohp-type movements.)

 

Basically the formula is main lift gets most of the attention and accessory focus, secondary lift is treated not exactly like a light day, but not exactly like a volume day either, and I plan to often do a variation-- like today I did my squats on the SSB. 

 

7 hours ago, Dagger said:

Frustrating phone calls are always hard. And when you add money into the mix... deadly. *hugs*

 

2 hours ago, shaar said:

Seconding this, ESPECIALLY about money.  My phone terror is being caught unawares and not knowing what I'm talking about, and not being prepared with every possible answer/option or just getting flustered and not sure what to do so I might cry and hang up, JEEZ ok I need to go calm myself down now.

 

So much this. I am honestly DREADING this part of my challenge, but I know 75-year-old me will thank me for it. The crying is NOT an exaggeration. I had to speed-exit a phone convo (didn't hang up just said ok thanks sorry bye) because the tears were coming and I was like "this person will think I am crazy pants for crying over not understanding what form to what or who to call or what information you have to have or what goes on what line" I swear they make it this complicated to take more money from you somehow, except even the receiving account is difficult to deal with and they're the ones GETTING the money it's like seriously come on don't you WANT this? I know it's not exactly Bill Gates level money here but geez people

 

Oh no I worked myself up too ><;

 

 

job-meme.jpg

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It's zero week for me and I'm not grading anything this week b/c BREAK TIME FOR REAL but I am throwing my workouts in here anyway just because

 

DB Bench warm up

1x5 30 lbs

1x5 40 lbs

Barbell warm up 

1x3 49.5 lbs

 

Barbell work sets

1x5 53.5 lbs

1x5 62 lbs

1x11 70 lbs <-- rep PR

Superset these with DB Rows

3x13 25 lbs

 

Barbell joker sets

1x9 74 lbs <-- rep PR

1x7 78 lbs <-- rep PR

1x5 82.5

Superset these with EZ bar curls

3x8 29 lbs

Story: There were a lot of bros in the arms area today and somewhere in these sets I'm 85% sure I heard "I think her name is bench press"

 

Close-grip bench press, first set last

3x8 53.5 lbs

Superset on first set w/ cable face pull

1x8 30 lbs 

One of the bros jumped on the cable machine I was using and set the flippin' thing really high and I didn't want to keep struggling to move it so I nixed the last 2 sets. I had asked to work in before noticing he'd moved the thing to the top notch, so hopefully that wasn't too awkward (but seriously, this guy really was in the way of everything I was doing except squats)

 

SSB Squats

5x5 95 lbs

Superset with Hammer Strength machine rows

3x8 50 lbs

This is the machine where you put the plates on the thingo and it works by levers. I like it mildly better than cable rows.

 

EZ bar skullcrushers

3x12 29 lbs

Superset with DB flies (flat)

3x12 24 lbs

Overheard bros talking about the safety squat bar during these, I was the only person to use it all morning, I felt uncomfortable that they were probably paying too much attention to what I was doing.

 

Left happily tired after a long deload week full of head cold. (It's only a mild cough now, and I still need NyQuil to sleep comfortably.)

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14 hours ago, Lighthouse said:

Mind my asking if you're following a particular roll / stretch routine?

 

Not at all. Honestly, I try to hit most joints with some kind of mobility, I focus on posterior chain more because I'm ALWAYS tight there (desk job, lots of desk hobbies too). I kind of follow Alan Thrall's 10 min mobility drill, it has some good stuff, but I turn the walk out and then cobra-pose into a down dog on the way back up (it's basically the best parts of a sun salutation anyway). I do the 90-90, but also turn into the hip on the rear leg when I'm done stretching forward (that's a weird stretch for me, I can always feel stuff moving around and slipping and sliding over stuff, creeps me out). His drill is good, but I do deviate:

 

 

 

2 minutes ago, Emerald_Dragonfly said:

job

 

Oh man. I giggled like a wild woman!!

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* crawls gasping across 2016 finish line *

 

....I'm here....somehow...and following as per the usual.

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Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

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On 1/1/2017 at 8:57 PM, ixaera said:

Get my old retirement plans from old jobs rolled over JUST DO IT

 

Did I read a plural?

 

JUST DO IT

 

Okay, I get it and I should not be judgmental.

 



Hmm.  2 Traditional IRA's, 2 Roth IRA's, 1 401(k), 1 Taxable Account, 1 Foreign Taxable Account, 2 Houses, 2 Mortgages.  Checking in.

 

Hmm.  Did I get it all?

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Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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2 hours ago, Sam Ashen said:

Did I read a plural?

 

YUP

 

Three jobs' worth. (Kind of sort of 4, but one of them is two jobs in one, because it was for the same overarching institution.)

 

Of varying types, too, and I can't contribute to any of them in their current state. Not that I have the ability to add much to such a fund right now anyway, but I would be a lot more comfortable if I could. What if I won a million dollars? That would go right into retirement, you see, a good 3/4ths of it. This girl wants as worry-free of an old age as possible. Seriously, the women in my family live to 98 with UNhealthy lifestyles... barring terrible things and accidents, I could well live some into three digits if I do very well and get lucky. This means what? That I either can't retire til I'm 85, or that I need a LOT in a retirement fund.

 

Anyway, that would be easier if they were lumped together in two balls instead of 4. I don't plan on trying to roll it into my current retirement plan at my current job, because, well, what if I get a new one and then I have to do all this mess again? arg Plus they aren't all compatible with it anyway.

 

And then there's the mortgage (only one!). But my car's paid off, never had any student debt, and my car probably has a solid 6 years left in it if I'm nice to it.

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Another workout to throw in for zero week!

 

DB Seated Press

1x5 24 lbs

1x5 30 lbs

 

Barbell OHP (found the crap bar! woohoo sub 45 weights!)

1x3 37 lbs final warm up set

 

Work sets

1x5 38.5 lbs

1x5 44.5 lbs

1x7 50.5 lbs <--- rep PR (the only PR today)

Superset with hammer strength pull downs (the lever version of the cable pull down)

3x8 65 lbs

 

Joker sets

1x5 53 lbs

1x5 54 lbs

1x4 55 lbs

Superset with hammer strength pulls not directly overhead (different plane, but not lateral by any means)

2x8 65 lbs

1x12 65 lbs

 

First set last sets

3x8 38.5 lbs

Superset with DB curls 

3x8 12 lbs

 

Deadlifts (not superset with anything because phew)

5x5 110 lbs

As light as these are, they still feel like real work. I guess I'm still not back in business...

 

Superset finale

One-arm standing db press

3x12 12 lbs

Cable tricep pushdown

2x12 40 lbs

1x20 40 lbs

 

 

 

job-meme.jpg

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BATTLE LOG (Current)

 

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Here you go.....

 

850.jpg

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Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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14 minutes ago, ixaera said:

 

job-meme.jpg

 

But really, who doesn't want a derby Nala?

 

Putting in the work, starting off 2017 right.

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Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

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I might have to steal your stretching video there!

 

Image result for nerdy you had one job

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Fitocracy  GoodReads  MyFitnessPal

Spoiler

Previous Challenges: 2020: 1.20  - 2019: 1.19 l 2.19

2018: 1.18 l  2.18 l 3.18 l 4.18 l 5.18 l 6.18 l 7.18

2017: 1.17 I 2.17 I 3.17 I 4.17 I 5.17 l 6.17 l 7.17 l 8.17 I 9.17 l 10.17  

2016: 1.16 l 2.16 l DA v.1 l DA v.2 I DA v.2 Reloaded I DA v.3 I DA v.4 I 8.16 I 9.16 I DA v.5 I 11.16 

2012: 1 2013: 2 l 3 l 4 l 5 l 6 l 7 l 8 2014: 9 l 10 l Not Done Yet l Time to Conquer l  Conquering 

HFC for Life!

 

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