Evicious Posted June 26, 2017 Report Share Posted June 26, 2017 Last challenge I committed to completely giving up alcohol. I was successful in this endeavor (as well as my other goals), and found a new appreciation for all the benefits that come with not being a regular drinker. I have decided to continue this goal, in the hopes it will be the keystone to my overarching effort: In the past few challenges, I have focused on improving my diet and working out consistently. I am now at the point where I have a solid foundation of recipes I enjoy meal prepping and consuming, and a workout routine that I both enjoy and innately push to see progress in. Now I want to hone these choices into a singular effort to start pairing down on the extra inches I've been carrying around. I am overweight by an estimated 15Lbs (-/+). I make this estimation based on previous clothing, rather than pounds - but the number on the scale has increased in conjunction with my clothing size, and I cannot ignore that correlation. My intention is to use my clothes as the final measure of my progress, and the scale for weekly indications of my speed and direction down this path. And.... *deep breath*... I will commit to posting weekly Challenge progress photos. Not because I think I'm going to make that much progress, but because I want to start documenting my progress with pictures so that I can put together the Ultimate Flip Book of Fitness Progress. Let the saga continue… ULTIMATE GOAL: Gain the High Ground Spoiler This is the most crucial goal to achieve, because once you own the hill you’ve pretty much won every battle after that. The only thing you have to do from that point on is keep your balance, and not let anything sneak up to the walls. Also, be ready to light the Beacon of Gondor if the enemy starts to overwhelm. Gaining the high ground means reaching a point where I no longer have to fight to maintain everything. It means I’ve found what works for me, and I do it automatically every time, without questioning its necessity. Intelligence Report Spoiler It’s vital to every military operation that you have a working knowledge of your enemy beforehand. Having fought the holidays on many previous occasion, I am already armed with the aforementioned knowledge. And here’s what I know: The Four Holidays of Undoing Halloween – Infiltrates the mind via Pinterest browsing, luring unwary Pinners into harvest-themed feasts and imaginative cocktails sugary enough to kill a witch. Thanksgiving – Snatches innocent cooks up by the throat and stuffs them like a goose being fattened for pate’. And like the goose, the poor cook musters only the weakest of resistance. Christmas – Wraps hapless carolers in layers of soft clothing, firelight, and warm apple cider while simultaneously singing happy lies about how far away swimsuit season is. New Year’s Eve – Preys upon those sucked into the grey vacuum of time between December 26th and January 1st, plying them with drinks and leftover Christmas ham, and the promise that “Next year you’ll do better! Just enjoy yourself in the meantime.” Those are the Final Bosses. But they’re not the only ones: some of their minor bosses will have to be confronted before I can advance to the end game. Minor Holidays of Undoing My Birthday – A tradition of slothfulness and gluttony; the official slogan is “Do nothing, eat everything”. St. Patty’s Day – Loud music and green food coloring in every consumable available disorients festival-goers, making healthy choices seem dowdy and the unhealthy delightful. Cinco de Mayo – A devilish combination of taco worship and low-priced cervezas is a crossroad deal: it’s all sugar skulls salsa and salsa-ing ahora, but you sell your soul down the toilet bowl come mañana. 4th of July – Uses good ol’ fashioned American peer pressure to turn a day of historical remembrance into one only those under the age of 18 will remember (or at least not regret). Materiel Report Spoiler You can have all the fighting spirit in the world, but without a steady supply chain bringing you the right equipment at the right time, the battle will be lost. Previous engagements have highlighted my most pressing needs and valuable assets for this war: MREs – AKA, meal prepping. The tastier, healthier version of the military’s MRE, meal prepping takes the guess work out of my diet and lets me focus on getting through the rest of my day. I have done this in the past with enormous success, but I made the mistake of sacrificing variety for cooking convenience. Lack of enthusiasm for my prepped food (“Baked chicken and broccoli again…. Yay…”) led to unhealthy choices on the fly (“Burger King’s not *so* bad, right? It’s just a hamburger…”). This time around, I will focus on creating a menu of high quality items for the week that I will be happy to select from every day. Fresh water – I am a multiple-carafe-a-day kind of coffee drinker. My hydration levels routinely hover between “I am drinking a cup of coffee now” and “I’ll go pee on my way to the coffee pot for a refill.” I am aware this is not an ideal method of hydrating. I have decided to swap my travel mug out for my large water bottle. This will have two effects: one, I will no longer be able to carry coffee with me everywhere I go; and two, I will be carrying water with me everywhere I go. Rucksack – Not just a gym bag. I have made a point of packing a gym bag for myself in the past, but that met with mixed success. Some days I’d forget to pack it the night before, and would be too rushed to do it in the morning. Other times, I’d pack it the night before and simply forget to bring it with me. And sometimes I’d change my mind about the workout I had packed for and use that as an excuse to go home and binge-watch Netflix. This time around, I want to upgrade my gym bag to a rucksack: a single bag to consolidate my purse, my lunch box, and my gym bag. I have a large backpack that will serve my purpose perfectly. I can pack for multiple workouts, and I am guaranteed not to forget to bring it because I will literally only have one bag to carry. Med Kit – No, not a real one (although I do have several). This is my “I fucked up” kit. I anticipate I’m going to lose some battles, either due to poor judgment calls on my part or simple exhaustion. My med kit will have the following: coconut water, a snack pack of trail mix, a simple bodyweight workout card, and notebook for reflection on the 5 W’s of the failure. Assault Plan Spoiler This is not a passive endeavor. I am not trying to dodge bullets anymore: I am going on the attack. This is a full-on assault against all the factors that have brought me where I am (and keep bringing me back again). So here’s the plan: I never rush. I prepare for every day in advance. Every evening I pack my rucksack with my workout gear and work clothes, and my lunchbox with my chosen meal (which will go in the rucksack when I leave). Every evening I lay out the clothes I’ll be wearing to my morning workout, including my FitBit (I put that on the charger if the battery is low). I get up early. I get up at 04:00 to give myself enough time to enjoy a cup of coffee before the gym. I pack my lunch in my rucksack, and spend a few minutes mentally going over my workout and what I want to get out of it. Then I pick up my rucksack and go. I move. I set my FitBit to remind me to move every hour throughout my day. If I’m in a meeting, I at least stand up from my seat. If I’m at my desk, I take a lap around the building. I reward myself at the end of the day with a workout. After spending 90% of my day staring at a computer, I get to go to the gym and literally unwind. Whether its yoga, weights, or just a slow jog on the treadmill, I get out of my head and back into my body. I go to bed on time. I go to bed at 20:00, so at 19:00 I start preparing for tomorrow morning. I take care of my evening hygiene, and I go the fuck to sleep. Because tomorrow is another fight, and I need my beauty sleep so I can look good while I’m kicking ass. RANGER TRAINING 10 minute Warm Up - Rowing machine - Cycling - Walking (outside/treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Scoring I’m doing this the old fashioned way and keeping a straight tally. Only mini-boss and boss fights are worth more: 5 marks for a mini-boss, 10 for a boss-boss. There is no end goal: I want my high ground to be an ever-growing mountain of the skulls of my enemies. Tally W1 ///// - ///// W2 ///// - ///// W3 ///// - ///// W4 ///// - ///// 12 Feb - 11 Mar One mini-boss battle included Grade: F 19 Mar - 15 Apr One mini-boss battle included Grade: A 23 Apr - 20 May One mini-boss battle included Grade: B 27 May - 23 Jun No mini-boss battle this 4WC Grade: B+ 09 Jul - 05 Aug One mini-boss battle included Grade: B Shit that's changed No more crazy work shifts for myself or my husband, so I am hoping that this challenge remains uneventful throughout. DOMESTIC RANGERING M Vacuum & Sweep T Clean guest bathroom W Vacuum & Sweep Th Clean master bathroom F Vacuum & Sweep Sa Laundry & General Pick-up (house & yard) Su Grocery shopping & meal prep Daily: Clean kitchen before bed Clean litterbox 4 Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
Evicious Posted June 26, 2017 Author Report Share Posted June 26, 2017 Week 0 RANGER TRAINING ///// - ///// Spoiler M Daily Steps: 5,650 Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: 17:03 - I walked the first and last 1/4 mile; gotta ease back into this after the last 2 weeks with nothing! T Daily Steps: 4,837 Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS W Daily Steps: 3,552 Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS Th Daily Steps: 5,372 Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS F Daily Steps: 3,467 Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- DOMESTIC RANGERING ///// Spoiler M Vacuum & Sweep - Husband did a lot of this! T Clean guest bathroom W Vacuum & Sweep Th Clean master bathroom F Vacuum & Sweep Sa Laundry & General Pick-up (house & yard) Su Grocery shopping & meal prep Daily: Clean kitchen before bed Clean litterbox --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- THE DAILY CAMPFIRE ///// Spoiler M Daily Calories: 1,230 - If MFP's calculator is correct, this is much too low. I literally did not put anything else in mouth that wasn't water, so I'm going to have to bump this number up another 200+ kcal at least. Spoiler Breakfast: Egg and avocado breakfast sandwich, 383 kcal Spoiler 2x eggs (cooked in microwave), 2 oz avocado, 1 Aunt Hattie's Hamburger Potato Bun Pic: Forgot to take one before I ate it! Lunch: "Seafood Salad", 257 kcal Spoiler 1 cup imitation crab meat, 4 cups loose-packed spinach leaves, 1 cup chopped cucumber, 2 oz chopped carrot, 8x cherry tomatoes Dinner: Grilled teriyaki pork chop with sides, 415 kcal Spoiler 5 oz grilled marinated pork chop, 5 oz yellow potato, 1 cup cooked broccoli Snacks: Apple, string cheese stick, 175 kcal Spoiler Pic T Daily Calories: 1,742 Spoiler Breakfast: Protein shake with banana and avocado, 356 kcal Spoiler 6 oz banana, 2 oz avocado, 1/2 scoop whey protein powder, water Lunch: Left over grilled pork chop and broccoli, 333 kcal Spoiler Dinner: Bratwurst on potato bun (x2) with homemade french fries, 878 kcal Spoiler Snacks: Honeycrisp apple and mozzarella string cheese stick, 175 kcal Spoiler Pic W Daily Calories: 1,448 Spoiler Breakfast: Burger King Veggie Burger (no drink or sides), 410 kcal Spoiler Lunch: Left over grilled pork chop and broccoli,, 333 kcal Spoiler Dinner: "Pizza Pasta" boxed meal (Banquet), 530 kcal Spoiler Snacks: Honeycrisp apple, mozzarella string cheese stick, yellow potato with Sriracha, 385 kcal Spoiler Th Daily Calories: 1,330 Spoiler Breakfast: , 372 kcal Spoiler Lunch: Salad with hard-boiled egg and mozzarella string cheese stick (cut-up), 253 kcal Spoiler Dinner: Homemade fish cakes (I had 3 - see The See-Foodie group for recipe), 537 kcal Spoiler Snacks: Honeycrisp apple, mozzarella string cheese stick (work); popcorn (home, after-dinner snack), 195 kcal Spoiler Pic F Daily Calories: 1,255 Spoiler Breakfast: Leftover homemade fish cake (just 1) , 170 kcal Spoiler Lunch: 2x leftover homemade fish cakes (last ones), 253 kcal Spoiler Dinner: Arby's Regular Roast Beef sandwich (double meat), 500 kcal Spoiler No Pic Snacks: Honeycrisp apple, mozzarella string cheese stick, hard-boiled egg Spoiler No Pic Progress Tracker Spoiler WARNING - CONTAINS PHOTOS 27JUN17 - 192Lbs Spoiler 2 Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
Evicious Posted June 26, 2017 Author Report Share Posted June 26, 2017 Week 1 RANGER TRAINING ///// - ///// Spoiler W Daily Steps: 7,971 Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS Th Daily Steps: Forgot my FitBit at home Then didn't do anything for the rest of the day Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS F Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- DOMESTIC RANGERING ///// Spoiler M Vacuum & Sweep T Clean guest bathroom W Vacuum & Sweep Th Clean master bathroom F Vacuum & Sweep Sa Laundry & General Pick-up (house & yard) Su Grocery shopping & meal prep Daily: Clean kitchen before bed Clean litterbox --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- THE DAILY CAMPFIRE ///// Spoiler W Daily Calories: 1,597 Spoiler Breakfast: 2x random microwaved potatoes; Burger King Whopper (plain - literally just a patty and bun), 420 kcal Spoiler No Pic of the potatoes- ate them in the car on the way to work. Lunch: Homemade bean burrito (canned beans + tortilla) with greek yogurt, 517 kcal Spoiler No Pic Dinner: "Creamy Chicken & Biscuits" boxed meal (Banquet), 660 kcal Spoiler Snacks Spoiler Pic Th Daily Calories: ???? Spoiler Breakfast: 1/2 Tuna Wrap (store-bought) Spoiler Lunch: 1/2 Tuna Wrap (store-bought) Spoiler Dinner: Vegetable pho, 2x giant spring rolls with peanut sauce (not pictured) Spoiler Snacks: 8.5 oz red potato (microwaved) Spoiler F Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
Evicious Posted June 26, 2017 Author Report Share Posted June 26, 2017 Week 2 RANGER TRAINING ///// - ///// Spoiler M Daily Steps: 5,092 Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS T Daily Steps: 5,171 Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS W Daily Steps: 8,084 Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS Th Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS F Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- DOMESTIC RANGERING ///// Spoiler M Vacuum & Sweep T Clean guest bathroom W Vacuum & Sweep Th Clean master bathroom F Vacuum & Sweep Sa Laundry & General Pick-up (house & yard) Su Grocery shopping & meal prep Daily: Clean kitchen before bed Clean litterbox --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- THE DAILY CAMPFIRE ///// Spoiler M Daily Calories: ???? Spoiler Breakfast Spoiler Pic Lunch: Garden wrap Spoiler Dinner: Steal, potato, veggies Spoiler Snacks Spoiler Pic T Daily Calories: ???? Spoiler Breakfast: Fish cake (not shown, becuase I ate it before I remembered to take a pic) and canned, pickled beets Spoiler Lunch: Leftover steak, veggies and a potato Spoiler Dinner: A mutherfuckin Southern feast! Grilled chicken thighs, pork rib, and mushrooms with green beans and macraroni-n-cheese Spoiler Snacks Spoiler Pic W Daily Calories: ???? Spoiler Breakfast: Fish cake and beets (no pic) Spoiler Pic Lunch: Leftover steak, green beans and canned mushrooms Spoiler Dinner: Rice stick noodles with Prego spaghetti sauce (don't judge), cut-up leftover grilled chicken breast and the last of the grilled mushrooms. No pic, because I was in a hurry to eat and go shopping with my friend. Spoiler Pic Snacks Spoiler Pic Th Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic F Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
Evicious Posted June 26, 2017 Author Report Share Posted June 26, 2017 Week 3 RANGER TRAINING ///// - ///// Spoiler M Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS T Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS W Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS Th Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS F Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- DOMESTIC RANGERING ///// Spoiler M Vacuum & Sweep T Clean guest bathroom W Vacuum & Sweep Th Clean master bathroom F Vacuum & Sweep Sa Laundry & General Pick-up (house & yard) Su Grocery shopping & meal prep Daily: Clean kitchen before bed Clean litterbox --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- THE DAILY CAMPFIRE ///// Spoiler M Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic T Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic W Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic Th Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic F Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
Evicious Posted June 26, 2017 Author Report Share Posted June 26, 2017 Week 4 RANGER TRAINING ///// - ///// Spoiler M Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS T Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS W Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS Th Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS F Daily Steps: ##### Spoiler 10 minute Warm Up - Rowing machine - Cycling - Walking (treadmill) Active Work - Pick 3 exercises for 4 sets each - Barbell: Squat / Deadlift / Bench Press / Row - Dumbbell: Curl / Press/ Fly / Kickback / Side Raise / Row - Cable: Pull-up / Pull-down / Extension / Curl / Fly - Bodyweight: Plank / Weighted Russian Twist / Flutter Kicks / Ab Roller Wheel Cardio 1 mile run (treadmill) Time: MM:SS --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- DOMESTIC RANGERING ///// Spoiler M Vacuum & Sweep T Clean guest bathroom W Vacuum & Sweep Th Clean master bathroom F Vacuum & Sweep Sa Laundry & General Pick-up (house & yard) Su Grocery shopping & meal prep Daily: Clean kitchen before bed Clean litterbox --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- THE DAILY CAMPFIRE ///// Spoiler M Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic T Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic W Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic Th Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic F Daily Calories: #### Spoiler Breakfast Spoiler Pic Lunch Spoiler Pic Dinner Spoiler Pic Snacks Spoiler Pic Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
RhiaWolfe Posted June 26, 2017 Report Share Posted June 26, 2017 FIRST!!! Kinda... Following again, fellow RAGEr! You've made excellent progress. Let's keep it up! 2 Quote Heroine of Time Height: 5'8 Weight: 261 lbs Current Challenge: RhiaWolfe Returns (Zelda Memes Wanted) Previous Challenges: 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 "Reach for the stars! If you only make it to the moon, you've still done good!" - My Dad "Hyaaaat! Jeeyat-Hiyaaaah Hiet! Hyaaaaaaa Hiyyyyet! Hiyaaaaat Hiyaaaa!" - Link * Good Reads Link to comment
Maigs Posted June 26, 2017 Report Share Posted June 26, 2017 Here! Out of curiosity, are you planning on staying alcohol free for the 4th of July? 2 Quote Maigs Respawns as a Warrior Battle Log Link to comment
Evicious Posted June 26, 2017 Author Report Share Posted June 26, 2017 1 hour ago, RhiaWolfe said: FIRST!!! Kinda... Following again, fellow RAGEr! You've made excellent progress. Let's keep it up! LOL Yes! We shall keep it up indeed! Together, we will conquer all our goals and defeat all our demons! 31 minutes ago, Maigahane said: Out of curiosity, are you planning on staying alcohol free for the 4th of July? I haven't decided yet... I'm curious to see where my tolerance levels are after so long without drinking... buuuuut I'm also hesitant because I don't want to enjoy myself drinking and feel like I'm "depriving" myself over the next couple weeks either. <--- I guess this applies to Week 0 (this week). I dunno. I'll probably make the decision spur-of-the-moment. Just realized I answered my own question! Week 1 will begin the official "Eat healthy, work hard, lose weight" campaign so I won't be drinking from that point forward. 2 Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
Salinger Posted June 26, 2017 Report Share Posted June 26, 2017 Good luck on the no drinking! Ive been drinking a bit this week *roll eyes* need to reign it in again... Following along x 2 Quote Link to comment
Evicious Posted June 26, 2017 Author Report Share Posted June 26, 2017 30 minutes ago, Salinger said: Good luck on the no drinking! Ive been drinking a bit this week *roll eyes* need to reign it in again... Following along x Thanks, @Salinger! It took me a veeeeeerrrry long time to get to a point where I felt I had a reasonable chance of success at this goal. I can't count the number of challenges I included "cut back on drinking" as one of my soft goals. Come to think of it... I don't believe I ever 100% succeeded any time I did include a goal like that. BUT. Sometimes I did, for a little while. Some days I did manage to drink a little less. And that led to a couple of days in a row where I drank less. And that led to a couple of strange days where I didn't actually drink at all. And then a few days in a row where I didn't drink. And then a week went by without drinking, and I drank myself silly that weekend in celebration (and immediately regretted it the next day). And then it started to become more normal to not drink for several days in a row, and I started noticing the negatives of drinking in between those days - that I felt more tired, that I had headaches, that I didn't eat well and I felt worse because of that, too... And eventually, I got to the last challenge, and I realized something that changed everything for me on this one goal. That I didn't get to this point by succeeding. I got here because I didn't stop trying. And I figured, "Ok, so I think I can succeed now. But even if I don't, it's still going to get me closer to my goal anyway." So I said I'd try - really try - and see just how far I could get. And I got to here: right where I said I'd go, right where I wanted to be. So my advice to you on this front is to keep cutting back on your drinking. No matter how many times you fail, just keep trying. It *is* making a difference. I guarantee it. 2 Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
RhiaWolfe Posted June 26, 2017 Report Share Posted June 26, 2017 1 hour ago, Evicious said: I haven't decided yet... I'm curious to see where my tolerance levels are after so long without drinking... buuuuut I'm also hesitant because I don't want to enjoy myself drinking and feel like I'm "depriving" myself over the next couple weeks either. <--- I guess this applies to Week 0 (this week). I dunno. I'll probably make the decision spur-of-the-moment. Just realized I answered my own question! Week 1 will begin the official "Eat healthy, work hard, lose weight" campaign so I won't be drinking from that point forward. Hell yeah! Avoid the temptation! You got this! I"m so proud of you for your decision! 2 Quote Heroine of Time Height: 5'8 Weight: 261 lbs Current Challenge: RhiaWolfe Returns (Zelda Memes Wanted) Previous Challenges: 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 "Reach for the stars! If you only make it to the moon, you've still done good!" - My Dad "Hyaaaat! Jeeyat-Hiyaaaah Hiet! Hyaaaaaaa Hiyyyyet! Hiyaaaaat Hiyaaaa!" - Link * Good Reads Link to comment
Salinger Posted June 26, 2017 Report Share Posted June 26, 2017 Amazing post, thank you xxx 2 Quote Link to comment
Shello Posted June 26, 2017 Report Share Posted June 26, 2017 I love your challenge write up. It's so damn motivating! 2 Quote Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero | Affiliation: Doodlie and Pancake for Life Respawn Challenge Arcs: 2021 | 2022 I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room. Original Spawn Challenges 2014 - 2020: 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, ?? Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 Starting weight = 290.4 (2014); Current weight = 241.2; Total pounds lost: 49.2 Link to comment
Evicious Posted June 26, 2017 Author Report Share Posted June 26, 2017 43 minutes ago, LadyShello said: I love your challenge write up. It's so damn motivating! Thank you! I'm motivated daily by the progress of all my fellow Rangers. 2 Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
Rinna Posted June 27, 2017 Report Share Posted June 27, 2017 Following..... 2 Quote Level -20 Zombie Princess "The only way to lose is to give up." -Tanktimus the Encourager "You can't beat someone that refuses to give up." -Björn Járnhamar Spoiler Link to comment
Evicious Posted June 27, 2017 Author Report Share Posted June 27, 2017 @Rinna!!! Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
RhiaWolfe Posted June 27, 2017 Report Share Posted June 27, 2017 3 Quote Heroine of Time Height: 5'8 Weight: 261 lbs Current Challenge: RhiaWolfe Returns (Zelda Memes Wanted) Previous Challenges: 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 "Reach for the stars! If you only make it to the moon, you've still done good!" - My Dad "Hyaaaat! Jeeyat-Hiyaaaah Hiet! Hyaaaaaaa Hiyyyyet! Hiyaaaaat Hiyaaaa!" - Link * Good Reads Link to comment
Evicious Posted June 27, 2017 Author Report Share Posted June 27, 2017 to all my fellow RAGErs. I'm really not sure what I did without you guys before. 5 Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
RhiaWolfe Posted June 27, 2017 Report Share Posted June 27, 2017 9 minutes ago, Evicious said: to all my fellow RAGErs. I'm really not sure what I did without you guys before. You were awesome before us. But now you are just more awesome! Awesomeness by proxy. 1 Quote Heroine of Time Height: 5'8 Weight: 261 lbs Current Challenge: RhiaWolfe Returns (Zelda Memes Wanted) Previous Challenges: 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 "Reach for the stars! If you only make it to the moon, you've still done good!" - My Dad "Hyaaaat! Jeeyat-Hiyaaaah Hiet! Hyaaaaaaa Hiyyyyet! Hiyaaaaat Hiyaaaa!" - Link * Good Reads Link to comment
Evicious Posted June 27, 2017 Author Report Share Posted June 27, 2017 8 minutes ago, RhiaWolfe said: You were awesome before us. But now you are just more awesome! Awesomeness by proxy. LOL I will take awesomeness anytime, anywhere. You guys are the best. Today's daily affirmation: Spoiler I browsed Pinterest for awhile before I decided on this. I saw a lot of body-positivity posts that made me tear up, or made my heart swell, or made imagine myself standing in front of the mirror and smiling at my reflection. But I decided on this because it is fierce. I already know how to stay soft and be kind without losing strength. That's not going to help me. What I need right now is fire. I need to burn hotter and brighter than my shame: I need a reason for my face to go red and my eyes to water. So I choose this affirmation, because I'm going to breathe fire at the stupid little voice in the back of my head that's lying to me about my self worth until nothing is left but ashes. 7 Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
Salinger Posted June 27, 2017 Report Share Posted June 27, 2017 wow @Evicious you made me well up, what fucking brilliant words....i will tell myself the same. THANK YOU xx 1 Quote Link to comment
Maigs Posted June 27, 2017 Report Share Posted June 27, 2017 11 minutes ago, Evicious said: Today's daily affirmation: Reveal hidden contents I browsed Pinterest for awhile before I decided on this. I saw a lot of body-positivity posts that made me tear up, or made my heart swell, or made imagine myself standing in front of the mirror and smiling at my reflection. But I decided on this because it is fierce. I already know how to stay soft and be kind without losing strength. That's not going to help me. What I need right now is fire. I need to burn hotter and brighter than my shame: I need a reason for my face to go red and my eyes to water. So I choose this affirmation, because I'm going to breathe fire at the stupid little voice in the back of my head that's lying to me about my self worth until nothing is left but ashes. I absolutely love this! I'm going to have to re-read this every day or two 1 Quote Maigs Respawns as a Warrior Battle Log Link to comment
honeybadger Posted June 27, 2017 Report Share Posted June 27, 2017 Love the challenge and the goals. You continue to impress me with your strength and bravery. You should be so proud of your alcohol goal. I know how much you have struggled with this over past challenges and you kicked its ass this challenge!! That is HUGE! I also think it's smart to take the photos for reference and then put them away for reference much later in the challenge. I always wish I had before and after pictures but have always been too self conscious to take them. 1 Quote Ranger/Recruit/Professional Do-gooder Challenge #1, Challenge #2, Challenge #3, Challenge #4, Challenge #5, Challenge #6 Challenge #7, Challenge #8, Challenge #9, Challenge #10, Challenge #11, Challenge #12, Challenge #13, Challenge #14, Challenge #15, Challenge #16 , Current Challenge "The Hardest thing in this world is to live in it. Be brave. Live." -Buffy Summers Link to comment
Evicious Posted June 27, 2017 Author Report Share Posted June 27, 2017 38 minutes ago, Salinger said: wow @Evicious you made me well up, what fucking brilliant words....i will tell myself the same. THANK YOU xx We are Fierce! 3 Quote Evicious, Khajjit Ranger STR 7 | DEX 13 | STA 3 | CON 6 | WIS 16 | CHA 4 Current 4WC: Evicious: The Unburdening II + Blitz Week! Fitocracy! I Play To Win! Keep up the momentum! Link to comment
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