1. Bench Press 250 lbs - Currently 225 lbs 2. Deadlift 350 lbs- Currently 275 lbs down from a best ever 300 lbs. 3. Body Weight 200 lbs- Currently 216.5 lbs 4. Vertical Jump 24"-Currently 12" up from 10" one month ago 5. Crossfit's Linda- Done as Required 53:00 or Less
Linda
(aka "3 bars of death")
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
I've been talking about this at least two years and have never gotten strong enough to do it with the proper weights. If I meet goals 1,2 and 3 this is possible. 53 minutes is not a bad time for this extremely difficult workout, it's also my age.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Alright, here are my goals for the remainder of 2008. I'm posting these in my journal as well:
1. Lose 12 lbs so my weight is at 150 lbs.
2. Follow NROL at least 2 days/week
3. Run 3x/week (This is dependant on my foot healing successfully. I go back to the dr on the 5th, so I'll know more then.)
4. Swim 1x/week
5. Bike 1x/week (spinning class counts towards this)
6. Track meals daily on TheDailyPlate.com no matter how bad it is.
If my foot doesn't heal as quickly as I'd like, I may need to re-think 3 and 5.
"You only ever grow as a human being if you're outside your comfort zone." ~Percy Cerutty, athletic icon
"Hard training, easy combat; easy training, hard combat" ~Marshal Suvorov, Russian General
"Jogging is very beneficial. It's good for your legs and your feet. It's also very good for the ground. It makes it feel needed." ~Charles Schulz, Peanuts
1- 75% compliance or better at my running/HIIT schedule (HIIT on Tuesdays and Thursdays, 1.5mile run once per weekend)
2- 10 real pushups in a row with good form (currently can do 4-5)
3- Lose fat and maintain/gain muscle. Will be measured by photos, measurements, and calipers. Current body fat as per Accumeasure Calipers is 25.5%. Goal BF% for the end of the challenge is 22-23%
4- Find something outside of the gym to increase my activity that I enjoy doing... either a dance or martial arts class.
OK, I give an advanced list of what I am considering for my goals.
1. Weight of 165 lbs/ Body Fat % of 12
This don't go hand-in-hand, so I figured I would put them down as a one or the other. Currently I am 176 lbs and my body fat is around 17%
2. Recieve my black belt in Tae Kwon do
I month ago I wouldn't have thought this to be a problem, so I wounldn't have listed it as a goal. Things have presented themselves to make this MUCH more of a challenge to receive at this point.
3. Run 3 miles in 20 minutes
I am running right now, 2 miles in just over 20 minutes, so a full 35% increase in 5 months.
4. 85% compliant to my nutrition goals
Need to firm up my eating habits
5. Complete the 300 workout in 30 minutes
This might be suicidal but I will put a large goal down as my last one. I will be happy, if I can do it in 40 minutes, but 300 in 30 sounds cooler. Here's the workout:
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
I will have to tweak it a little since I don't have a kettleball, but overall the workout will be "300 compliant"
Here are the details for my goals. I wrote a summary of my career background here in case someone wants to see why my goal #3 is important to me.
1) Exercise -- regular KB/DB/Complex training
2) Skill -- learn to read sheet music and play piano
3) Career -- higher productivity at current job and begin exploring new career paths
Metrics for each goal
1) 4 workouts per week and keep weight under 205
2) Be able to play several recognizable songs by Christmas. Post a YouTube video on the forum as proof. I will think about taking requests.
3) Double my sales call volume. Take initiative on selling new products. Start a formal training/mentor program with my sales guy. Get plugged in with my MBA alumni program for education/networking opportunities.
__________________ Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
Okay I went back and looked at my goals from the first of the year, and while I've been worked on parts of it, I haven't really stretched so my goals are refined versions of what I set up to get me where I want to be.
Goal 1 - 110 Articles for the 153 days left of the year as of August 1.
Metric - Spreadsheet that lists the articles as they appear.
Intial goal - Pay off a good chunk of debt and be more responsible with my money. While I've been working on Paying down debt and being more responsible, I still need improvement.
There are two goals for this area
Goal 2 - Set up a Budget. I have yet to do a budget this year and we're on Q3. I think it would really help me to see things that I'm missing.
Metric - Not sure how I can verify this because I really don't want to put my financial information up on the net. I'm open for suggestions.
Goal 3 - Reduce my grocery bill
Since working with Leigh, I've realized that with menu planning is a key to this one. Right now there's a lot of food that buy because I "think" i'm going to use it and it goes to waste and that's just silly. Goal spend no more than $200 a month on groceries/Sundries and reduce that amount down to $150 or less a month.
Metric - I'll take a lesson from the PN folks and scan the receipts in for posting at the end of the month.
Intial Goal - Be down to 170 by Christmas. While I'm back on track, only time will tell on this one. However, one of the things that will me with this is making sure I eat 3-5 servings of veggies and and 2-3 servings of fruit.
Goal 4 - Compliance of 90% of the time of eating 2-3 servings of fruit a day, and 3-5 servings of veggies.
Metric - Link to sparkpeople.com public food diary.
Initial Goal - Take more pictures this year. Well I've more than achieved that one since getting the Nikon this year.
Goal 5 - Submit pictures to Bay Area Photo Club Monthly competitions.
I just checked the club web site and I've got to find out much the dues are before I fully commit to this one since being a dues paying member is a requirement to participate in the competition.
Metric - Post club results so you can see that I did it.
Goal 6 - Submit pictures to an Arts Alliance exhibition.
This goal will be done in the November Time Frame. A copy of the entry form along with a photocopy of the check I submit for it (identifying info other than my name of course all smudged out) will be the proof.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I'm in. I'll be back to spell it all out once I nail down my specific goals.
Scratch that. I'm backing out. I'll still be around and getting back into the swing of things as the sickness and exhaustion improve but I just can't do a challenge justice right now. Good luck to all of you!!
2. To log everything I eat with honesty 90% of given opportunities... I often have difficulty logging on the weekends, either because my eating slips or time...
3. To discover ways to ease anxiety and stress. I guess this can be measured by trying new strategies and journaling....
I am not sure how these goals will measure up to others, I have 4 fitness related and 2 personal goals. I believe they are all measurable and I consider each of them something to work towards. Any advice is welcome. I will track my workouts in my log as I have all year. I will post monthly photos/stats to track progress of my fat loss goal. Each month I will update progress results on each goal I have set out.
Here are my goals for this challenge: 1. Be able to do 1 pullup. I am starting out on the assisted pull-up machine, slowly decreasing the assistance weight until I can do one without assistance. I will also use the pull up bar in our kitchen to hang, in order to build strength. 2. Lose 15 pounds of fat. In order to achieve this goal I will continue working out 6 days a week and tracking my food at a deficit. My exact plan may change but as of today it is 2 days weights, 2 days cardio, 2 days GPP. 3. Do 100 pushups within 10min. I will be doing pushups on the minute every minute as a finisher or just when I have time, increasing the amount of pushups per minute until I do 10 per minute every minute. (I am currently at 4 per minute). 4. Do 50 burpee's within 10min. I HATE Burpees. This means I had to include them in my goal challenge. I avoid them at all costs now. So I will be starting from scratch with this one - by doing 50 burpees for a better time each time I do them until I can do all 50 within 10min. 5. Go out once a month with Tony -without the children. We never go out together. I don’t care what we plan to do as long as we get a sitter once a month and do something together. 6. Limit ordering food to once a week or less. We cook a lot in our house but still order out about once a week or sometimes more depending on heat, humidity and schedules. This will come down to sucking it up and doing what’s right for health and financial reasons.
I need to modify my goals slightly. I have aggravated my knee so that will limit my ability to do one leg work (at least at the beginning of the challenge)
Here is what they were:
Goal 1: Weight Loss of 43lbs (218 to 175)
Goal 2: Losing 2 dress sizes (18 to 14)
Goal 3: Compliance - Doing one hated exercise per exercise session. Compliance sheet will be maintained. Success at the end will be determined by compliance %.
Goal 4: Perform 10 pushups. (0 to 10)
I am changing Goal 3 to Performing HIIT twice a week and SS cardio 3 times a week.
It still technically falls into the "hated exercise" category but I thought I would be be more specific.
Goal 1: Weight Loss of 43lbs (218 to 175)
Goal 2: Losing 2 dress sizes (18 to 14)
Goal 3: Compliance - Performing HIIT twice a week and SS cardio 3 times a week. Compliance sheet will be maintained. Success at the end will be determined by compliance %.
Goal 4: Perform 10 pushups. (0 to 10)
__________________
AM, homeschooling mom to Wild & Wacky, see my fitness journey here, my training log here and my everything else blog here.
Consistent practice equals consistent progress.
For those of you who measure your food compliance, do you do this with online software or does this require you to make a spreadsheet and figure out how to make the thing work?
Also, for goals like pull-ups, push-ups, deadlifts of a specific weight, is it necessary to make a video of these things or take a picture or is it taking the person's word they've met their goal? (Asking because I could do pictures, but doing a video and getting it to work here would definitely be a stretch.)
Honor system is good enough, you just have to have a starting and ending point.
As to those that have real life things going on and wondering if being away might be a problem. Don't worry about it. When you're getting ready to do, whatever it is that you're going to do just check in and say that you're out for a real life dealy whopper and will put up anything remarkable when you get back or on the next months rotation
For those of you who measure your food compliance, do you do this with online software or does this require you to make a spreadsheet and figure out how to make the thing work?
A while back, someone posted a food-compliance spreadsheet
I'm using it to track my compliance (just not for this challenge). It's pretty much a Yes/No/Missed/NA selection per meal, but it calculates out your compliance % for you.
Goal 1 - sub 6 minute mile run.
the last time I was able to do this was back 5 years ago. Its something i really want to be able to do again.
goal 2 - weigh 220lbs
right now, i'm hovering around 270lbs, which i do not look like i weigh that much, but i don't feel good.
goal 3 - deadlift and squat 450lbs +
goal 4 - enhance leadership skills and public speaking skills
was just recently selected to be on an alumni executive board for a not for profit organization i am apart of. so i do want to improve these professional qualities.
__________________ I Will Try
Open Competition Log
Nutrition goals: measure and count everything that goes in my mouth for at least 4 weeks
Exercise goals: Complete Cressey's Maximum Strength program (16 weeks) and maybe NROL-FL1 at the end.
Family goals: Samantha's goint to Kindergarten in August and I want to make sure that we get off on the right foot. I have a tendancy to fling things together at the last minute and I would like to not do that to her (or us). School starts at 7:45, so we'll need to be out of the house by 7:15...a bit earlier than we're used to. So, no computer time until AFTER she's at school. Jack is also a pretty self-entertaining kid, so I am going to have to make sure that I don't spend too much time on the computer and let him do his thing...I want to engage more with him.
I'll try post some pictures before Aug 1, although I'll be out of town at a funeral until the 3rd.
1. Drop 25# (Stretch Goal #30) bringing me down to 210#(or 205#)
2. Complete 3 lifting/workout sessions and 3 training runs (Stretch Goal 4 runs per week) weekly (1 week off of lifting in Oct or Nov for rest).
3. Complete at least 1 (Stretch Goal all 3) of my 3 remaining 5K races in 2008 with no walking.
4. Take my Mother out to dinner or make it for her at least 2 times a month from September through January 1 (Stretch have tea with her on the other weeks). This may sound bad that I am making this a goal but I am already spending about 8 hours a week taking care of chores and errands for her.
This could be interesting with a couple of vacations, outings and my birthday all falling into this time frame, not to mention the holidays of course.
__________________ -50# by 4/1/10 2 down 48 to go.
I'm in!
1. Lose 15 pounds. Goal weight is 165.
2. 90% whole foods compliance. I tend to rely on energy bars too often, in a pinch. This goal means that every week I will bake protein-rich muffins or energy bars.
3. Make the 8 that races in the Head of the Charles. This means that a) I need to get healthier and continue strengthening my back, and b) I have to compete in the pair, against 30 other women in my club.
4. Add $2k to our savings account.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
One more day, lots of good goals coming in. Good luck to everyone.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
1. Fat Loss: Since I'm not getting testing done, I'm going to have to rely on the scale, measurements and pictures. (Will post pics and measurements tomorrow.) Starting weight is 138, so looking to get to 128-130.
2. Food compliance: 80% or better. Right now I'm in week 2 of Fat Loss Troubleshoot, but then will move on to something else and post that plan for compliance.
3. Workout compliance: just get them all in according to plan. Right now that's OPT for Fat Loss. This includes 4 lift days, 3 cardio days, 3-4 recovery + stretch days, and keeping up NEAT. For me, that means normal household and outdoor chores, plus 5 days a week of 2+ miles bike riding or walking.
4. After OPT, I plan to complete my long-term goal of being able to do a chin-up and a pull-up without any assistance. Right now I am so close, but just can't get my chin all the way over the bar. I'm pretty much stuck at forehead level.
5. Squat and deadlift goal of 135# (close to actual bodyweight) for 8 reps. I just started trying to get to this weight in March of this year and have been stuck at 110# forever.
6. I need to stay off the computer for anything not work-related until I've completed my workout(s) for the day, not including NEAT activities since that's usually a later in the day thing.
1. No knee pain. They've gotten funky lately. Popping, clicking, soreness. It's bugging the hell out of me. Ramped up the hip mobility big time, and will continue to do so. If that doesn't help, then we'll explore alternatives (doctors/MRI). But it's not going to come to that.
2. 5+ full pistol squats. Those who've seen me fall over at the summit know how terrible my hip flexibility is. (being able to do a back squat properly is rolled into this)
3. Buy a car. This is dependent on a job, which should be happening soon.
4. Propose.
5. Kidding about #4.
6. 20 chinups.
7. Under 200 lbs. I've gained some weight this summer having too much fun eating. That has to stop.
8. Break 80 (legitimately) three times on the golf course. Overhauled the clubs this summer, so there's now no excuse not to suck. (I'm in the mid-80s at the moment. The new irons are on the way)
What's going to happen? I guess that's up to me.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sax machine.
8. Break 80 (legitimately) three times on the golf course. Overhauled the clubs this summer, so there's now no excuse not to suck. (I'm in the mid-80s at the moment. The new irons are on the way)
WOW NICK, I did not realize you were a such a stud on the golf course.
hey wait a minute is that miniputt???
__________________
Peter
After all, diamonds are a girl's best friend…
Thanks Gobbla, this is a good idea and should be a good motivator as well as a LOT OF FUN.
Background
I have been struggling with a few things (accidents and operation) that put me off stride fitness wise and I have not exercised much self-discipline as of late. At the end of Dec I had a double hernia operation and have been dogging it as of late. So most of my 5 month goals will be related to getting back to where I was in October or so of last year.
STATS
Height: 171cm, 5’7”
Weight:
Morning: 70.5 kg, 157 lbs
Night: 71.5 kg, 155 lbs
BF%: 22.5% (by tanita scale not used for accuracy but for a “trend”)
I have many detailed “mini goals” that I have categorized and prioritized.
1. Martial Arts
Pass my 1st-dan test in Shorinji Kempo. The test is at the end of August. I will focus on this, which means I will attend at least 4 of the 90 sessions per week. (3 are for “kids” sessions but good for basic practice, and 3 are adult classes focusing on the test materials). Strength training will be subordinated to this because I need to be “strong and fresh for the training sessions. (At my age, pacing and conserving energy for the test is a big point.)(I will post more info about the test requirements in my newly made log).
If I pass the test on the first go, I will then focus more on strength training because my wife and I need to take turns babysitting. She is also ready to test for 1st-dan, but it is impossible without really focusing on training before the test. So if/when I pass the test, I go only to the kids’ sessions with my sons and babysit in the adult session so my wife can go.
2. Diet / general health
A) TNT
I will start the TNT diet on August 1st. I will comply with the diet and re-evaluate after the first 4 weeks.
B) Crap
I will eat NO junk food* in the 5 months (no cookies, no cake*, no carbonated drinks, no chocolate, no chips)
* I will eat cake on my son’s birthday 8/21, my wife’s BD 11/23 and my anniversary 9/8.
I have two boys and it is pretty hard to avoid McD or similar but I will make this a little as possible and eat as healthily as possible – if there is such a thing at McD.
C) Alcohol
With the exception of situations that will make me a complete toad if I do not consume ☺, I will forgo alcohol at my 1st-dan congratulations party (I know, I am being presumptuous), anniversary dinner w/ wife, b-day dinner with wife (on both occasions we usually go out for a nice dinner), a “drinking party for my job (literally that is the translation of the kind of party), opening party for my friends new house, etc. I will not drink ANY alcohol for my own “personal enjoyment”. LOL
D) Cigars
Ouch! I will not smoke any cigars as of August 1. (I like an occasional Cuban, but what they hell!
3. Strength training
A) August
I will train lightly as is suits me. At most, Monday and Friday. After I pass the 1st-dan test, I will train intensely.
B) September
I will train Monday and Friday.
C) October to December
I will train Monday, Wednesday and Friday.
4. The numbers game
I guess I also have to throW down the gauntlet and put up some numerical targets so here they are.
Weight
CURRENT 71.5 kg, 155 lbs
GOAL: 65-67 kg 143-147
BF%:
CURRENT 22.5%
GOAL 15%
(OMG!!! I cannot believe I did that – 17.5% is the lowest I have been)
Lifts
I have gotten really weak (and I was not that strong to begin with)
CURRENT GOAL
Dead lift: 220lbs
GOAL: 250 lbs
Chins: 8 reps
GOAL: 15 reps
Front Squat: 185lbs
GOAL: 220 lbs
Bench: 150lbs
GOAL: 175lbs
220lbs was my max but now it is probably around 200 or less.
185lbs was my max but now it is probably around 170 or less.
Bench has always been my weak point (I also do not have a spotter so I am not a big fan of benching ☺)
I will post pictures in my newly made log which I shall entitle “Death to Gobbla” in the tradition of “Death to Ming” to recognize his contribution to the hell I am going to put myself thru!
__________________
Peter
After all, diamonds are a girl's best friend…
1. Weight of 165 lbs/ Body Fat % of 12
This don't go hand-in-hand, so I figured I would put them down as a one or the other. Currently I am 176 lbs and my body fat is around 17%
2. Recieve my black belt in Tae Kwon do
I month ago I wouldn't have thought this to be a problem, so I wounldn't have listed it as a goal. Things have presented themselves to make this MUCH more of a challenge to receive at this point.
3. Running Goal
What to talk to Tony and a few others to properly state this goal. Since running distance is not really what my focused fitness objectives are right now, I need to figure out some sort of HIIT goal dealing with running.
4. 85% compliant to my nutrition goals
Need to firm up my eating habits
5. Complete the 300 workout in 30 minutes
This might be suicidal but I will put a large goal down as my last one. I will be happy, if I can do it in 40 minutes, but 300 in 30 sounds cooler. Here's the workout:
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
I will have to tweak it a little since I don't have a kettleball, but overall the workout will be "300 compliant"
But all kidding aside breaking 80 is some serious golf. I am a mid 90 guy ( though I have not played in about three years so that will probably be 100-110 when I next get my ass to course )
My saving grace has always been my putting so I think I could still be in around 100-110.
If I could not putt like a hero, I would be in the 110-120 range .
Anyway, shooting for 80 is kick ass.
Cheers
Peter
__________________
Peter
After all, diamonds are a girl's best friend…
Okay, I'm in! I'm posting the condensed version of my stats and goals here, my log has the "expanded and notated version"! Celestialmom Gettin' it Done!
Ok... forcing myself to commit to these goals -- more details are in my log, but the highlights are...
1. Weight: Starting challenge at 145.5# (as per home this morning). Goal weight is 135#.
2. Foam Rolling / Stretching: Foam roll and stretch (real stretch, not "on the run") AT LEAST 3 days/week.
3. Chin ups & Pull ups: Start: 2.75 chin-ups, no pull-ups. Goal: 10 chin-ups and at least 1 real pull-up.
4. Diet: I will schedule and comply with one FULL WEEK refeed (at maintenance or above) before end of the challenge. I will learn to incorporate some treat meals (at least one) into the week. Finish reading Lyle's "Flexible Diet" book as guide to this.
5. Rest days: Take at least one FULL rest day every week. Take at least one week off from lifting every 12 weeks.
6. Karate: Train for and prepare well for Ik Kyu (third and final brown belt) test in November. Pass test!
)
Linear Mode
