Spring Into Summer Muscle Challenge!
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So I now see that I screwed up my running plan to hit 200 km. Looks like I just planned out for up to June 12, not 21st so my 200 km seems a little more do able now. Derp derp derp
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1. Increase squat & deadlifts from 65 to 100
2. Incorporate more of the spiritual into my whole body/kind/spirit health by meditating for 5 minutes each day.
3. Lose the capris & free the quads!! I'm tired of wearing capri pants to hide my flabby quads and want to wear shorts and swimsuits confidently this Summer so need to lose the flab on my quads.[/quote]
1. Going well! Did 90# squats today, 95# deadlift
2. So so not great here...
3. Losing a few inches this month but not impacting the quads as id like. Probably a little too aggressive goal.
having fun though and making progress in general0 -
I didn't get to last week's WOW
my schedule got crazy hectic all of a sudden and won't let up until the end of June.
I've been doing well on my daily water intake. Only a few days I didn't make it so far.
I have not been doing well on my biking goal. Part of it is I'm traveling so much so don't know if I'll make it but that's OK.
I don't think I'll stall too much on my progress which is my big why goal. I did a pull up the other day but I cheated a little and kicked. I had also been drinking so I think that evens it out
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Aw man, been crazy busy here too. Haven't really had a chance to even think about this week's WOW, so let me pull one out of my hat real quick. (I was gonna write @$$ but you probably wouldn't like that xD. That may be where you want me to shove it once you find out what I've cooked up, tho >_>)
30-24-20 reps (or 15-12-10 reps per side if that looks less daunting) for time of
- Plank up-downs (1 up down is 1 rep, but do alternate arms each rep)
https://www.youtube.com/watch?v=L4oFJRDAU4Q
- alternate 1-legged romanian deadlift (reps total)
Score is time flat. You *can* use weight on 1LRDL if BW only is not challenging enough, but focus on solid reps where you,re not stumbling everywhere first. Get down on your knees if the plank up-downs are too hard. Breath and curse my name if it helps.
I haven,t done last week's WOW myself yet. Just too darn tired and busy. Mobility is out the window. Still plodding along on the chin-up negatives but I've missed enough days that I may not make it back. We'll see.0 -
So I am a little dumb. Is it 30 reps plank up-downs, 30 reps 1LRDL. 24 reps plank up-downs, 24 reps 1LRDL and then 20 reps plank up-downs, 20 reps 1LRDL?0
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Llamapants86 wrote: »So I am a little dumb. Is it 30 reps plank up-downs, 30 reps 1LRDL. 24 reps plank up-downs, 24 reps 1LRDL and then 20 reps plank up-downs, 20 reps 1LRDL?
Yep. But now that I think of it, the plank up-downs are totally evil. O_o I must've been half asleep when I wrote that. Go with 15-12-10 but make it reps PER LEG on the rdls0 -
WOW 11:53 Fun!!! I'm wasted after doing my regular workout & wow but fun!
After pics
Goals:
1. squat 100#, deadlift 115# (check!)
2. Meditate daily-25% done
3. Free the quads- hmmm not quite yet but soon
Thanks for the fun and challenge!
Hope your race was awesome Krokador!!!
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Wow no weights on the DLs (I still have doms from my last squat workout on Thursday). 4:53.
1) I am at 124.5 KM out of 200, sticking to training plan and I should end up with around 215km
2) I have been doing my mobility work pretty religiously this last week.
3) still not willing to try on those pants.... (yes I am a chicken)0 -
indianarose2 wrote: »WOW 11:53 Fun!!! I'm wasted after doing my regular workout & wow but fun!
After pics
Goals:
1. squat 100#, deadlift 115# (check!)
2. Meditate daily-25% done
3. Free the quads- hmmm not quite yet but soon
Thanks for the fun and challenge!
Hope your race was awesome Krokador!!!
Doh! I thought the challenge ended today!! 3 more weeks yeah! Can I change once of my goals to "pay attention to details"?0 -
indianarose2 wrote: »indianarose2 wrote: »WOW 11:53 Fun!!! I'm wasted after doing my regular workout & wow but fun!
After pics
Goals:
1. squat 100#, deadlift 115# (check!)
2. Meditate daily-25% done
3. Free the quads- hmmm not quite yet but soon
Thanks for the fun and challenge!
Hope your race was awesome Krokador!!!
Doh! I thought the challenge ended today!! 3 more weeks yeah! Can I change once of my goals to "pay attention to details"?
Haha, yeah, well I should change one of mine to " keep track of the day of the week" xP I'm not even done with the oast 2 weeks' WOW but here's what this week's gonna look like:
20 min of yoga/pilates/dynamic stretch routine of your choice
If you already include that in your schedule: awesome! You don't need to do any more than your normally do! Altho I would say: try something new! If you don't: here's your excuse to try it out
It doesn't all have to be super strenuous and push your physical limits (albeit if youve never done yoga or pilates before, prepare for sore abs).
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I'm still here!
Goals:
1) Run at least 6 miles per week. Still on track and actually going over a little bit. I'm really enjoying getting outside and running this year. Nice change to inside workouts!
2) Do 50 push-ups a day. Missed a few days but made myself make them up, so I'm pretty sure I'm still on track. And getting better at them too. Yay!
3) I know this will happen after the challenge is over, but my daughter and I are planning to run a 5k in July.
@indianarose2 - you look amazing and I don't see any reason you couldn't wear shorts. Free the quads!
Keep up the great work everyone.0 -
Thanks Justmytype! (Bashful smile) the quads are definitely worse in person. I tried a pair of shorts on the other day and just said nope, not yet. Darn gravity... Awesome job on your goals!!!0
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I'm still here but not much progress to report. I am drinking water thought so that's a bonus.0
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Well my balance sucks. Did 20 minute yoga video for digestion. Figured I was supposed to try something new so I did.
1) running, still on track to get well over 200km
2) much better at doing my stretching and mobility work. I didn't miss a day this week
3) I finally got the courage to try those pants on (I'm up a couple of pounds and don't feel like I've made any progress) they are fitting noticeably better and I think they will be in my regular rotation by the end of the challenge
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So, guess I should check in on how far along I am on those goals, eh?
1) 323/750 chin-up negatives. I've been at 300+ since the 28. Elbow is making these impossible
2) 16 or 17 days of extra mobility work. I guess I really didn't care *that* much. I've also been exhausted and even 20 minutes seems like a long committment for me, either before or after work
3) I've gotten worse, considering the injury and the weight gain.
... What an example I am setting! Ooof! I R Disappoint! Such fail. Much struggles. Shame!
2 weeks to go ladies. Time to pick it up and race for the finish! No matter where you,re at, you have it in you to end it strong!
As for this week's WOW, we're going for POWER OUTPUT! I am assuming here everyone has dealt away with snow at this point (I hope so xD). So geddout and geddit done!
6x50m sprints ALL OUT with 1 min rest between each (if you're still reeling for air, feel free to take a *little* longer, but don't go beyond 1.5 minutes if at all possible)
If you can't measure distances on a track, 50m is about 75 paces when walking normally (unless you walk really short steps). So drop a water bottle on the street, walk 75 steps, drop another marker, and have fun! Score is the total time of the running + fastest overall (so report them separately, pl0x!)
(I haven't done any editing or compiling whatsoever so far, but I WILL go back once the challenge is over and put it all together. Keep checkin' in!)0 -
Thanks Krokador! You have just met other goals - 2 grueling obstacle races instead! Very inspiring!!indianarose2 wrote: »Goals:
1. squat 100#, deadlift 115# (check!)
2. Meditate daily-25% done
3. Free the quads- hmmm not quite yet but soon
1. Deloaded squat from 105# to 45# as of today. Backwards!?! Think I need to concentrate on glute activation and balance for this lift so going to do split squats and other accessory work and add weight back gradually to squat. I'm glad I made my goal earlier and learned where my weakness is!
2. Getting my meditation done most days!
3. Lost a pound last week but no inches on legs.
Planning on doing a Pilates or stretch routine for last week's wow today and this week's wow on tomorrow. Not going to be all out though because I don't trust my shins yet to truly sprint so my times will be snail slow.0 -
This week's wow 11.40,12.05,11.41,10.94, 10.65, 11.040
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Goals:
1) Run at least 6 miles per week.
2) Do 50 push-ups a day.
3) I know this will happen after the challenge is over, but my daughter and I are planning to run a 5k in July.
Doing okay with the running. Actually running a bit over my 6/miles per week (this past week was 8 miles). I'm a little behind on the push-ups due to the last few days being so busy. I WILL make them up this week!
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Woops, sorry for the lack of WOW. I haven't had a chance to edit the video I was gonna use to demo the move, so consider yourself exempt of that one.
Also a reminder the challenge ends soon! But i'll give you til the end of the month to submit your RE-TEST scores in and final measurements (those should be 21st or prior, tho!)
Not sure I knew about this trip back when I started the challenge (or work picking back up to 5 days a week), so I'm sorry, it turned out I was a lot busier than I thought I would be!
But hey, I could keep coming up with WOWs once this is over, if that's something you gals would be interested in? 0 -
Did my re-test this morning.
AMRAP 7 rounds and 5 g2oh
BW finish in 9:41
400 m 1:58
plank 1:21
Goals:
1) run 200 km, I have 10k left and Sunday is long run day. I'll hit this without much trouble
2) daily I have hit 31 of 50 I am going to get back at it and finish strong these last 3 days should hit 34 total
3) Pants, I will try them on when I get back from camping on sunday
Measurements: I will take those on sunday. Hopefully this will keep me in line while camping ...0 -
Father's Day weekend no time for retest... Ill have to do mine on Monday.0
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It'll be a few days before I get to do the retest. I did two back-to-back endurance events totaling 18.5 hours this weekend, so I'm wiped out and sore.0
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As for my goals:
1) 1000 push-ups: 1090/1000
2) Stretch everyday: 29/51
3) Feel better in my skin: somewhat, I feel decent about where I'm at, but I still have my days where I beat myself up.0 -
Hey Krok,
Do you have a form for the after stuff?0 -
Llamapants86 wrote: »Hey Krok,
Do you have a form for the after stuff?
I will, I just need to clone the old one and edit a few things so it shouldn't take too long to fix it, I just haven't had access to a desktop for a week and I forgot how tedious it was to do things on my laptop. Vacation's over, so I'll be getting my stuff together today and then should be back to normal.
Sorry again that I haven't really been as active with this as I said I would in the beginning.
I'll give you guys 'til the end of the week to complete the re-test. I don,t think I can make it before tuesday or wednesday myself. Totally understanding, here! 0 -
Works great for me. I've been under the weather and couldn't have done it any sooner either! Thanks!0
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So... I just noticed on my to-do list I was supposed to fix up the survey and do all the scores and whatnot.
:shame:
Can I safely assume by the lack of uprising you guys don't really care that much? We're all winners in the end, especially those of you that stuck with it til the end?
(spoiler alert: I think llamapants woulda probably won anyway xD)
Note to self: you can barely keep up with day-to-day chores for the most part, throwing challenges that require extra work is not a good idea >_>0 -
It's all good! I never did the final workout/test. Not that I didn't want to just been feeling worn down a bit.0
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Is there any (relatively not intensive) way to get me a copy of my pre challenge form. I would like to see if i made any improvement but I didn't rrecord my starting point anywhere0
