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.
1. I've lost 3 pounds.
2. I've been at about 85%, but this week I'm at 100% so far. Weekends are usually tougher for me, but now that I have a routine (and I'm back at work), M-F is easy.
3. Not sure yet, but results from seatracing lead me to believe that I'm on top of the heap.
4. I've added ~ $500. Again, this goal only matters because traveling to Boston for the race in October is going to be pricey. I'm a little bummed by that, but most things that hurt are worth it, right?
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
I know I already put most of my update in this thread, but I had to wait for my bf to visit and bringhis calipers before I could analyze the body-fat progress. Here is my info for that:
And i had him re-do my measurements since I knew mine weren't right:
Pretty happy with the progress so far, especially since not everything has been spot-on recently. But things are going in the right direction!
Start Maximum Strength by Cressey. Score: FAIL. I have been so overwhelmed by drama I'm trying to straighten out and Samantha starting school, I haven't even started. I am going to get three MS workouts in this week..no excuses.
Food weighing for four weeks: I got three weeks of tracking...not necessarily counting.
Weight goal: When it's not my TOM, I'm under 160...sometimes as low as 156.
Spending more time with Jack: I'm doing well on this. Three mornings a week, we're talking the dog for a walk together after we drop Samantha off from school. The weather has been beautiful in the morning.
Progress:
1. Stretching / mobility: full body stretching to be done at the end of the day at least 5x /week - I pretty much didn't go "above and beyond" with this one but I've stretched after every workout and have not done stretching on off days like I would have liked
2. Diet: eat cleaner and track macronutrient intake with 85% compliance. Haven't really even tracked but I definitely eat clean 85% of the time (ask Kara )
3. Hypertrophy: will strive to add at least 1.75 cm to all specified measurements. See below for new numbers... first month wasn't too spectacular, but oh well there's plenty of time remaining.
4. Career-oriented: specifically devote time each week to reading journal articles / studies (or anything similar) to prepare me for my doctorate in physical therapy as well as my clinical work. I have been faithfully reading Robin McKenzie's books as well as lowerlumbar studies to assist me in my clinical affiliation so I'm sticking with this goal pretty well
5. Pushups: completion of 100 good-form push-ups consecutively. August max (with unfaltering form) is a meager 25. September max (with good form) is 40 so I'm doing pretty good here
Chart for starting measurement and specific goals (pics will be on my training log):
Age: 26
Height: 5'10"
Current Weight: 155 (up 3 lbs. from September)
Be able to do 1 pull up. I can do like 1/4 of one. In my workouts I am doing 30 assisted pullups at 55# assistance.
Lose 15 pounds of fat. I am at 1.9 for the month - pictures and measurements are here in my log.
Do 100 pushups in 10:00 I can do 70 now in 10:00
Do 100 Burpees in 9:00 I made it through 100 - in 10:04
Go out once a month with Tony. We did it we really went out - we ate taco bell in the lobby of the theater and then watched Dark Knight! WoOtWOot. You may or may not understand my excitement. anyway...
Limit Ordering food to once a week or less. Who the F came up with this stupid goal, it is LAME. Obviously I sucked at sticking to this goal - I refuse to give details! eh, hem.
Do 100 Burpees in 9:00 I made it through 100 - in 10:04
That's a killer, congratulations.
__________________ '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.
142# this morning, but might be down more by Monday? Rough month...
2. Foam Rolling / Stretching: Foam roll and stretch (real stretch, not "on the run") AT LEAST 3 days/week.
Still getting the bare minimum in...
3. Chin ups & Pull ups: Start: 2.75 chin-ups, no pull-ups. Goal: 10 chin-ups and at least 1 real pull-up.
Did 5 chinups AND as of this week I can do 3 pull-ups (one at a time, but I can do 'em!).
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. This will also help to decrease the frequency of my unplanned refeeds. Finish reading Lyle's "Flexible Diet" book as guide to this.
Refeed done last month. Doing some treat meals, but haven't hit 1 each week yet.
5. Rest days: Take at least one FULL rest day every week. This means I can't count a karate-only day as a day off just because it wasn't at a gym. Take at least one week off from lifting every 12 weeks.
Done.
6. Karate: Train for and prepare well for Ik Kyu test in November (third and last level of brown belt before I can test for Black. Black belt test will be summer '09 IF I pass my Ik Kyu test). Pass test! Specific goals for testing for me: focus on allowing myself to be thrown and fall / land without getting tense. Continue process of letting go of my fear of injury. I have improved a lot in this area, but my journey is not complete.
Still training. Had a setback / opportunity in that I SUCKED at a tournament in sparring two weeks ago. So I've been really focusing on some sparring and facing my fears (going in, committing to the attack, not moving out til I get in a good hit, even if I get hit first) - so using my lousy performance as impetus to work on some of my fear of getting hurt issues...
1. Bench Press 250 lbs - Currently 225 lbs still 225 lbs 2. Deadlift 350 lbs- Currently 275 lbs down from a best ever 300 lbs. still 275 lbs 3. Body Weight 200 lbs- Currently 216.5 lbs now 210.5 lbs 4. Vertical Jump 24"-Currently 12" up from 10" one month ago now 15.25" 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
None of the stats have changed since last month. I was disappointed in the lack of results from Max Strength so I switched to a lot of 3x8 Deadlifts and Bench work....for two weeks of the month. The results....about the same. My knees have been sore and I voluntarily skipped basketball for the first time ever this week to give them some rest. I've been looking for a workout plan that would excite me and help me reach the goals of this challenge. I think I've found it on the Ross Training message board. Essentially it would focus on one exercise per workout followed immediately by a metcon workout 3 or 4 days per week. I haven't been logging this month either....that will change tonight after my workout.
__________________ '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.
Open Challenge Goals
Goal 1: Weight Loss of 43lbs (218 to 175) - Last month I was at 210. This month I am at 197. A loss of 13 lbs this month, 21 lbs total. Twenty-two pounds left to reach Open Challenge Goal. (195 has always been a sticking point for me so I am going to have to refocus myself!!!)
Goal 2: Losing 2 dress sizes (18 to 14) - Last month I was still in an 18. This month I am comfortably in a 16 and can wear a few 14s. I may try to reach a 12 by the end of the challenge. I haven't been in a 14 since well before my first son was born and I am not sure I was ever in a 12! (I think I jumped straight from a 10 to a 14 right after highschool.)
Goal 3: Compliance - HIIT twice a week and SS cardio three times a week - Last month my compliance was 75%. This month I had an unscheduled week off when I got my tattoo. If we count that week then I am at 75%, if not I am at 100%. (For those that didn't see it, it was not a little tattoo! LOL) Goal 4: Perform 10 pushups. (0 to 10) - Push-ups - Last month I could not do any regular push-ups. This month I am able to do 4 in a row and 12 spread out in sets. I have restarted the 100 push-ups program with the new layout and doing regular push-ups. I am progressing slower than I should because I am taking 2 rest days in between each workout because the regualr push-ups are harder on my back. So far, 2 rest days has really helped and I am finding my back is less and less fatigued each time.
__________________
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.
1. Fat loss: Met this goal--reached 128.0 this morning--and will continue working on fat loss for a while. Lost inches, too, but I think I can still do better.
2. OPT food program compliance: This month: 31/37=84% Since challenge start: 52/65=80%
3. Workout compliance: This month: 37/37=100% Since challenge start: 65/65=100%
4. Chin-up goal: Still in the same place here (almost 1), but have a new plan to work on chin-ups for several small sets each day. (Per Lost Dog's idea that I read in Celeste's log.)
5. Squat and DL goals: Still working on a plan for this one that will fit in with my other goals.
6. Stay away from computer until main workout of the day is done: This month: 34/37=92% Since challenge start: 59/65=91%
1. Weight of 165 lbs/ Body Fat % of 12
Still at 175lbs, but usually bounces to 179.0 after the weekend
2. Receive my black belt in Tae Kwon Do - COMPLETED
3. HITT Goal
Was doing fine with running, but have developed shin splits so moving towards different cardio workout
4. 85% compliant to my nutrition goals
roughly 60% this month, missed 11 days out of 30
5. Complete the 300 workout in 30 minutes current time is 38:52 - I have screwed up my left rotator cuff after doing this workout and have been unable to do any worth-while workout towards this goal.
Goal 1 -- 4 weekly workouts and keep weight under 205. Starting point was 194.
STATUS: Epic fail. Never got back on track with workouts after Hurricane Ike chaos. Weight now 198.
Goal 2 -- Learn how to read music and play piano
STATUS: Epic fail. Did a few minutes here and there of messing around, but no formal practices in three weeks.
Goal 3 -- Increase productivity at work and explore new career goals/paths
STATUS: Epic fail. Only closed one sales deal in October (company was out of power for over two weeks). That means I lost a bet and had to post an embarassing picture in my training log. No, I won't link it and make it easy for you.
Obviously a bad month. The hurricane dominated our lives for a good while there. I'm still motivated to get back on track with the career and piano goals. My declining fitness level is less of a priority to me right now, for some reason. Need to think about that one a little more and figure out what's going on in my weird brain.
__________________ Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
Goal 1 - sub 6 minute mile run.
I've been running much more. Running almost 1 1/2 miles with my sister a few times a week. Need to test my time out soon. But running is getting better overall. breathing easier
goal 2 - weigh 220lbs
Ending RFL around 245 yesterday. So 25lbs to go. I'm liking the progress here a lot
goal 3 - deadlift and squat 450lbs +
Hit both a 385 squat single and a 385 deadlift (3 singles at 385) so this is moving along. really hard to push weights when on a huge deficit. So I do see these moving up a bit faster as i transition to a more moderate diet
goal 4 - enhance leadership skills and public speaking skills
Going goo. Have my first board meeting tomorrow. Got some ideas for how I can be more of a help.
goal 5 - 10 pullups
I can still get 3 pullups. I see this moving up more once i focus more on it
__________________ I Will Try
Open Competition Log
The major regret that I have this month is my lack of control in eating on vacation (we're not even talking moderation here!!) I have moved on of course, but it took me almost the remaining two weeks to get back to the weight that I was when I left (130). The main thing though is that I'm back on track.
The other problem I see is that my body fat % isn't really decreasing even though I'm losing weight...if my scale is accurate (and I think it should be as I only count the bf% when I am at the same hydration levels), I've actually lost 1.5 lb of muscle and basically no fat. The mirror says differently though...so whatever. Anyway I know my measurements are going down and I'm getting lots of pr's so whatever...right?!
1- 75% compliance or better at my running/HIIT schedule (HIIT on Tuesdays and Thursdays, 1.5mile run once per weekend)
This changed to compliance with the pushups program after my knees started acting up. This month I've been almost 100% non-compliant. I will try to get back on the wagon for next month
2- 10 real pushups in a row with good form (currently can do 4-5)
Completed this goal last month. I forget what I changed it to after I completed it, I think it was 15 in a row, which I can also do now. So I will have to push this to 20 in a row, which I can't do yet
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% Couldn't do the calipers this time, but in two weeks I will be able to have Bri check it for me. I used a bodyfat calculator that Bri found that is really quite close to what the calipers. It has me at 23.4 right now, but it could be off by at least a % or so.
4- Find something outside of the gym to increase my activity that I enjoy doing... either a dance or martial arts class.
Well, finances on my roommate's part have prevented us from doing the dance classes yet, but hopefully we will be able to get started in the next month or so.
Put in many aplpication forms, so hopefully may get some bites. I have, however, been offered another Civil Service (Govt) job starting next feb; I have until mid Nov to decide.
Waist size of 33”.
34" - no change
Maintain 90% meal compliance throughout the entire challenge
Just on target
Follow one program to the letter for it’s entirety
Still rocking and rolling
Perform 1 Full Pistol Squat
No, not now - not ever
__________________
*****************************
Walk on
With hope in your heart
And You'll Never Walk Alone
*****************************
There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
1- 75% compliance or better at my running/HIIT schedule (HIIT on Tuesdays and Thursdays, 1.5mile run once per weekend)
Well this goal has gone totally down the crapper. I stopped the running because of my knees, then thought I'd change it to compliance with the 100-pushup program, but I didn't do that either. So can I just delete this goal altogether?
2- 10 real pushups in a row with good form (currently can do 4-5)
Completed this early on in the challenge and changed it to 20 pushups in a row, which I think I can do, but it has been a while since I tried. I know I can do 18, so I'm sure 20 is do-able. If not, this will be tackled by the end of the challenge.
3- Lose fat and maintain/gain muscle. Will be measured by photos, measurements, and calipers.
Started at 25.5 and the current reading as of this morning (with 1-site suprailliac calipers) was 22.1%!! My goal here was 22-23, so this goal is considered achieved! (Photos and measurements/stats are posted in my log.)
4- Find something outside of the gym to increase my activity that I enjoy doing... either a dance or martial arts class.
Well, the roommate and I have decided that November is the month to FINALLY start this! So classes start on the 20th I believe. I am hopin and prayin that she's actually up for it this time! Current status... I'm workin on it!
Nov 2
Bust - 42.5 (no change)
Chest - 35 (no change)
Waist - 38.5 (-.75)
Hips - 45 (no change)
Thighs - 24.25 (no change)
Calves - 14 (no change)
Upperarm - 14.75/15 (-.75/-.5)
Forearm - 11.5 (no change)
Wrist - 6.5
Neck - 14
Weight - 191.8 (-5.6)
BF% - 34.5 (no change)
Total inches lost this month - 2
Open Challenge Goals
Goal 1: Weight Loss of 43lbs (218 to 175) - Last month I was at 197. This month I am at 192. Only 5 pounds this month but I broke through my 195 sticking point and actually lost during a month of crappy eating!!
Goal 2: Losing 2 dress sizes (18 to 14) - This goal was reach this month. I am officially a size 14. Not that I have many to wear since my clothing budget is totally maxed out!! LOL
Goal 3: Compliance - HIIT twice a week and SS cardio three times a week - 50% this month. My schedule has bee so crazy I am lucky to fit in my regular workout and that takes precedence over HIIT and cardio. Goal 4: Perform 10 pushups. (0 to 10) - Push-ups - I got up to 6 push ups this month. I had to switch back to incline push-ups though a couple of days ago because my shoulder and back have been bothering me. Hopefully I will be back to regular push-ups soon.
What is up with my hair in some of these pictures!!!
__________________
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.
140# this morning... starting to see changes in progress pics (posted in my log and on the women's challenge thread)
2. Foam Rolling / Stretching: Foam roll and stretch (real stretch, not "on the run") AT LEAST 3 days/week.
Not getting it done . Still a month to get back up to speed, right?
3. Chin ups & Pull ups: Start: 2.75 chin-ups, no pull-ups. Goal: 10 chin-ups and at least 1 real pull-up.
I think I've done 6 chinups in a row? The good part is I can do FOUR pullups in a row (no rest) now. Obviously, I've focused on that more than the chinups...
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. This will also help to decrease the frequency of my unplanned refeeds. Finish reading Lyle's "Flexible Diet" book as guide to this.
Refeed done first month. Doing some treat meals, still haven't hit 1 each week yet.
5. Rest days: Take at least one FULL rest day every week. This means I can't count a karate-only day as a day off just because it wasn't at a gym. Take at least one week off from lifting every 12 weeks.
Done.
6. Karate: Train for and prepare well for Ik Kyu test in November (third and last level of brown belt before I can test for Black. Black belt test will be summer '09 IF I pass my Ik Kyu test). Pass test! Specific goals for testing for me: focus on allowing myself to be thrown and fall / land without getting tense. Continue process of letting go of my fear of injury. I have improved a lot in this area, but my journey is not complete.
Still training. Really working on my sparring after last month's tournament debacle. Still working on that whole landing thing, letting go of fear, etc - hopefully improving. Test is Nov 22.
1. Fat loss: Met this goal--reached 124.8 and am still working on the final whatever.
2. Food program compliance: Was OPT and now is Leigh's 30 Day Challenge. This month: 21/26 = 81% Since challenge start: 73/91 = 81%. I was following the plan, but Leigh advised that I should take a longer break than 4 days between finishing OPT and 30 Day Challenge. So, at the last week of OPT I was on a compliant to a plan, just wasn't OPT and I counted it as non-compliant to OPT.
3. Workout compliance: This month: 26/26=100% Since challenge start: 91/91=100%
4. Chin-up goal: I made it! I can only do 1-2 at a time, but can do as many little sets in a day as I want to.
5. Squat and DL goals: I am up to 115#/8 in my DLs now, which is just 5-10# from where I'd like to be and maybe I'll even surpass my body weight. Squatting my body weight is a goal I'm going to have to let go of until next year. There's only so many things I can work on at one time and squat form + increasing weight isn't going to happen for a while yet.
I'll apologize for the formatting to begin with. My computer died as most of you know, and I don't have forever on dh's laptop, so I'm trying to cut corners a bit.
October End Stats:
Age: 35
Height: 5'5"
Date
Weight
Fat %
Waist
Belly
Thigh
Hips
Bicep
Chest
Ribs
7/30/2008
134.20
25.5%
26.5
32.0
22.0
36.0
10.8
34.0
31.0
8/29/2008
130.80
25.0%
26.00
30.00
21.50
35.75
10.50
33.50
30.50
10/6/2008
128.6
25.0%
26.00
30.00
21.00
35.00
10.50
33.50
28.50
11/08/2008
130.0
24.3%
Goals:
1. Diet: 90% compliance or better, all foods logged.
(I was NOWHERE near 90% before this challenge, and
if I "fell off the wagon " (at least before April), I would stop logging altogether.)
Week 1
>90%
My hard drive crashed after week one--after that I had no computer on which to log (and no, I never thought of something as simple as a notebook!) I didn't log and my eating was mediocre. I ate mostly good food, healthy, but too much of it.
2. Workouts: Lifting 2-3x per week as prescribed in NROL4W
and then probably NROL, cardio at least 2x per week, min of 20 min.
(Before challenge, currently lifting 2-3x/week and cardio an average of once per week.
My pattern is that when my schedule or routine changes or we go away for any length of time,
I get out of the habit of exercise and end up quitting for several months.)
Week 1
3x lift
2x cardio
Week 2
2x lift
2x cardio
Week 3
Farm Work every day
Week 4
2x lift
5x other
3. Rehab/mobility: Do all recommended stretches and exercises 5x per week
as long as recommended (for shoulder and knees).
(I did them religiously before the challenge for about a week or two and then kept forgetting…)
Basically I do mobility and extra stretching now before and after workouts, which I think is working out well.
4. Education: Read at least two diet or fitness related books recommended on this forum.
(Have only read one book that I can remember besides NROL4W, which was The South Beach Diet.)
Halfway through Power Training, almost finished with NROL. (Okay, so I've been reading horse books instead!)
5. Sport: Find and become active in a sport or activity that I enjoy besides what I do in the gym.
Martial arts class is on hold, b/c the times are conflicting way too often with other activities that we have. However, we bought two horses and although at my level of riding I'm sure I don't have to be very athletic, the work I do with them, the riding, and the barn work all are very active!
So basically, the last month has been absolutely crazy with my computer crashing (yes it was my whole life...) and making barn and pastures ready for two horses, not to mention riding and training. I did not log or measure food, and ended up gaining two pounds. My bf% did go down however, and seems pretty reliable as I only compare % when my hydration levels fall between a certain % as well. If correct, I gained two pounds but actually lost .5 lb fat. So we'll take it with a grain of salt--I can't say I'm ecstatic, but I'm not going to kill myself over it either. I'm joining fitday or sparkpeople tonight or tomorrow, depending how much time I have. Then my records will be online, not my hard drive. I FORGOT to take measurements this am, but no biggie, they're not required so I'll do it next month. The great thing is that I have been working out so I'm officially "on the wagon!"
. Still a month to get back up to speed, right?
Linear Mode
