Dan “The Fit Ferret” Conaghan’s Challenge

09/25/14 – On Hold

Hey everyone! I regret to inform you that the challenge is going to have to be put on a temporary hold. I have suffered a shoulder injury that unfortunately is going to take several weeks to heal. It is very sad and unfortunate to have to come to terms with this and that it is going to put a huge dent in my progress. In all reality, through this I will probably be restarting even lower on the bar to hitting my goal of 170.

No, this injury was not sports or lifting related (Ironically, I have never been seriously injured playing an organized sport or from lifting. All these things tend to happen during practice, pick-up games, or general horsing around. This injury was a direct result of Horsing Around.)

Now, as upset and bummed out as I was about this, someone dear to me reminded me to keep true to myself and always look for a silver lining.

So, in place of the challenge until I am fully healed and it resumes, I will instead be keeping a recovery journal of my progress and methods to share with all of you! Everyone has had injuries, and this is a perfect opportunity to show you my methodology for bouncing back after a huge set-back.

So please, join me once a week (as you were before) at the new page “The Recovery” while we journey through the ups and downs of coming back from injury.

09/15/14 – Update #4

Monday 09/081/2 Cup Oatmeal, Peanut Butter, Brown Sugar

Banana

Caesar Salad

Pasta w/ ChickenTuesday 09/091/2 Cup Oatmeal, Peanut Butter, Brown Sugar

Granola Bar, Banana

Baked Macaroni and CheeseWednesday 09/101/2 Cup Oatmeal, Peanut Butter, Brown Sugar

Peanutbutter and Jelly Sandwich

2 Chicken Thighs, 1 cup Rice, BroccoliActive RecoveryStretching + FoamrollingRestRest

Thursday 09/111/2 Cup Oatmeal, Peanut Butter, Brown Sugar

½ cup Rice, 4 Chicken Thighs

Peanutbutter and Jelly SandwichFriday 09/121/2 Cup Oatmeal, Peanut Butter, Brown Sugar

Apple

2 Chicken Thighs, Peppers, Zuchinni

Fast Food, Burger, Chicken Sandwich, Chicken NuggetsSaturday 09/131/2 Cup Oatmeal, Peanut Butter, Brown Sugar

Apple

Chicken BurritoRestRestRest

Sunday 09/141/2 Cup Oatmeal, Peanut Butter, Brown Sugar

Apple

4 Slices PizzaRest

09/08/14 – Update #3

Monday 09/011/2 Cup Oatmeal, Peanut Butter, Brown SugarPear

1 Can Tuna, ½ Cup RiceTuesday 09/021/2 Cup Oatmeal, Peanut Butter, Brown Sugar2 Chicken Thighs, Spinach

Apple

1 Chicken Thigh, ½ cup riceWednesday 09/031/2 Cup Oatmeal, Peanut Butter, Brown Sugar2 Chicken Thighs, Broccoli, Peppers

1 Cup Oatmeal, Peanut ButterChest + HamstringsDead Lift (5 sets)INC Barbell Bench (4 sets)

Barbell Bench (4 sets)

Cable Low Flys (3 sets)

Cable Flys (3 sets)

Stability Ball Ham Curl (1 set)

SB Ham Glute Raise (1 set)

OH Hammer Press (3 sets)CoreHanging Levers (3 Sets)BOSU Leg Lifts (3 Sets)

TRX-Saws (3 Sets)

Hanging Pendulums (3 Sets)BackChin Ups (4 Sets)Bent Over Row (4 Sets)

Lateral Pull Down (4 Sets)

Thursday 09/041/2 Cup Oatmeal, Peanut Butter, Brown SugarApple, Banana

1 Chicken Thigh

Friday 09/051/2 Cup Oatmeal, Peanut Butter, Brown SugarTurkey Sub, Apple

Banana

1 Can Tuna, 1 Cup RiceSaturday 09/061/2 Cup Oatmeal, Peanut Butter, Brown SugarMacaroni & Cheese

Salad, Broccoli, Cottage Cheese, 2 Slices PizzaBalance + StabilityInstabilityBOSU JumpsCherry Pickers

RDL Cherry PickersActive RecoveryStretching + Foam RollingRest

Sunday 09/07Fluffernutter Sandwich, Protein Granola BarTrail Mix, Protein Granola Bar

Fluffernutter Sandwich x 2

Trail Mix, Protein Granola Bar

2 Slices PizzaHiking20 Miles, 7 Peaks (Presidential Traverse)

09/01/14 – Update #2

Monday 08/252 Cups Coffee, 1/2 Cup Oatmeal, Peanut Butter,BrownSugarPearTurkey Bacon Avocado Sandwich1 Can Tuna, ½ Cup Rice Tuesday 08/261/2 Cup Oatmeal, Peanut Butter,BrownSugarApple, Banana2 Chicken Thighs, Mushrooms, Broccoli, ½ Cup Rice2 Chicken Thighs, Mushrooms, ½ Cup Rice Wednesday 08/271/2 Cup Oatmeal, Peanut Butter,BrownSugarAppleLots ofCoffee2 Chicken Thighs, Mushrooms, ½  cup rice1 Chicken Thigh
CoreL Sits
BOSU Hip Raises
TRX-Saws
Supine Turtles
ShouldersHandstands (4Sets)
Preacher Raises (4sets)
Inverted Rows (4sets)
Dumbbell High Pulls (4sets)
LegsSquats (8 Sets)
Thursday 08/281 Egg, Pear, ½ Cup Oatmeal,Peanutbutter,Honey1 Chicken Thigh,SpinachToasted ItalianSandwichSpinach Salad, Banana1 Can Tuna, 1 Cup Rice, Banana Peppers Friday 08/29Banana, Apple, ½ Cup Oatmeal,Peanutbutter2 Chicken Thighs, Broccoli, SpinachReuban, French Fries, Mac n Cheese Saturday 08/30½ Cup Oatmeal, Banana,PearTriple Patty Bacon Cheese Burger, Mushrooms, Onions½ Cup Rice, Spinach
ChestDumbbell Bench(3 Sets)INC Dumbbell Bench(3 Sets)DEC Dumbbell Bench (3 Sets) BackBarbellBentover Row (3 Sets)Lateral Pull Down (3 Sets)T-Bar Row (3 Sets) Active RecoveryStretching + Foam Rolling
Sunday 08/312 Eggs, AppleMedium Chicken Spinach Pizza, 1 Bowl Pasta with Sausage
 Rest

08/25/14 – Update #1

Hey everyone, here is the very first update of the challenge! Below you will find my diet for the week, my exercise routine and a short video-blog on the experience so far.

Monday 08/182 Cups Coffee, 1/2 Cup Oatmeal, Peanut Butter, Brown Sugar

Apple, Banana

1/2 Chicken Breast, zucchini

1/2 Chicken Breast, zucchini, Peanut-Butter Jelly SandwichTuesday 08/191/2 Cup Oatmeal, Peanut Butter, Brown Sugar

Apple,  Banana

1 Can Dr. Pepper, 1/2 Chicken Breast, Summer Squash

EAS Shake (Whey Protein)

1/2 Cup Rice, 1/2 Chicken Breast, 1 Egg, Peanut Butter Jelly SandwichWednesday 08/201/2 Cup Oatmeal, Peanut Butter, Brown Sugar

Apple, Banana

1/2 Chicken Breast, 1/2 cup rice

1 Egg, Peanut Butter Jelly Sandwich, 1/2 Cup Rice, 12oz BeerCoreLeg Lifts /Plank

Captain’s Chair Crunch / INC Plank

Plate Side Crunch / Side Plank

DEC Sit Ups / DEC PlankChest + BackDumbbell Press / Dumbbell Row (4sets)

Dumbbell Fly / T-Bar Row (4sets)Posterior Legs + ShouldersDeadlift / OverHead Dumbbell Press (4sets)

Hamstring Curls / Preacher Raises (3sets)

Thursday 08/212 Eggs, 1/2 Cup Oatmeal, Peanut Butter, Brown Sugar

Chicken Caesar Salad

1/2 Cup Rice, Chicken Caesar Salad

1/2 Cup RiceFriday 08/221 Egg, 1/2 Cup Oatmeal, Peanut Butter, Brown Sugar

Chicken Thigh, 1/2 Cup Rice

1/4 Chicken Breast, Wheat Pasta Macaroni and Greek Yogurt Cheese, 1 Egg

6 BeersSaturday 08/23Sausage Gravy, Biscuits, 2 Eggs

Steak And Cheese Sandwich

6 Pieces Spicy Tuna Roll, 6 Pieces Spicy Salmon Roll, 6 Beef DumplingsActive RecoveryFoamrolling + StretchingArmsCable Post. Curl (3sets)

Cable Post. Ext. Single Arm (3sets)

Anterior Curl (3sets)

Anterior Extension (3sets)

Superior Hammer Curl (3sets)

Over Head Cable extension (3sets)Unleashed GymVarious Bodyweight activities in an Obstacle Course Training Gym

Sunday 08/24Sausage Egg sandwich3 Patty Bacon Cheese Burger, Cajun fries
Rest

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