1) Finish NROLW. I started a few weeks ago and and halfway through Stage 1. This is important, less for the weight loss thing than for the fact that I am back in the gym again, getting into a routine.
2) Decrease resting HR to 60 or below. When I was an athlete in HS, my resting HR was down around 50. I'd like to get it to 60-ish. CUrrently up around 110.
3) Get into a paramedic program. The recent loss of my job has opened up doors for me that I've been waiting on because I had a job. This is my opportunity.
4) Complete at least 2 pull-ups/chin-ups. Not sure if this'll happen by AUgust, but it's a goal by the end of the year.
5) Completely rehab my shoulder. I had shoulder surgery to repair a torn rotator cuff in August. My goal is to be totally healed up and as strong as I was before by the time the year is up.
2) Decrease resting HR to 60 or below. When I was an athlete in HS, my resting HR was down around 50. I'd like to get it to 60-ish. CUrrently up around 110.
Whoops! Meant to type 100. not that that's much better.
Coming back from Antarctica to a relatively sedentary job, and then the recouping from the surgery sent it up. I was at about 70-80 this time last year.
It can be done. Mine was in the 90s more than a year ago, and now is about mid 50s most of the time. Good luck with all your goals, specifically the career ones. I'm pretty much in the same boat at the moment. I left a job, and eventually ended up back in school (unplanned), but it ended up being a very good thing.
I'm not seeing a decrease in my over-all resting heart-rate, but I am seeing a decrease in the time it takes me to recover after working out. I'm also starting to see a decrease in my max HR when doing the NR routine, and when doing cardio. So there's a plus there.
My job loss was unexpected, but I'm trying to parlay it into something good. I've been wanting to go to medic school for about 10 years now, and college, and then working got in the way. If I can just find something to pay the bills until September, I'll be all good.
I completed the NROL Break-in workouts, and I will start the Fat Loss I program next. I did see some strength gains, so that's a good thing.
My weight has actually increased during the last month, so that's not good. I went from 155 to 160. My goal is 145. Need to get even more strict about diet.
Number of pullups and pushups is about the same, but I have noticed some other strength gains for squats, lunges, and deadlifts.
Running is going pretty well. I've only been doing 3 mile runs, but my speed has been pretty good. I'm giving the strength workouts priority over running.
I'm just about done with Phase 1 of NROL4W. So far I'm down 10 pounds, but I'm not seeing much in the way of my clothes fitting a heck of a lot better. Maybe a little, around the waist, and the bras, but not a whole lot. Then again, my eating has been slacking off lately. Restaurants are my downfall...
Resting heart rate is down to 82 or so. Not bad. I've been keeping track of my heart rate during workouts, and it's definately not as high as it was in the beginning, even with a similar intensity workout. My recovery time is faster as well (as measured by HR at the end of cardio, and then 5 minutes later, after stretching). So that bit is going well.
Still not sure about the pull/chin-ups by August, but my seated row and lat pulldown weights have gone from about 70-100 pounds (weight as given by the machines...I know they're not uber-accurate). This week it'll increase as well (moving to the last 2 weeks in phase 1, so lower reps=higher weights).
As for shoulder, I'm done with formal PT, and doign it on my own now. Still a bit of pain and stiffness, mainly after workouts. Shoulder presses are only at 20lbs, because I physically am not strong enough on the affected side to do more than that. Also, I"m trying not to push it since my physical therapist seemed down on shoulder presses (she said they could lead to impingement). Still 20 lbs isn't too shabby for someone who couldn't lift their arm above 90 degrees 6 months ago.
Paramedic program is being worked on. I keep calling and leaving messages, they don't call back. I'll be calling again tomrorow.
1- 5 consecutive unassisted chinups.
Haven't tested this in a while, but I think I'm still at 1.
2- Work on shoulder prehab/rehab and glute activation on my off days, as well as chin-ups, push-ups, and some type of metabolic circuit or aerobics (treadmill), and stretching. Shooting for 2-3 days a week, 90% compliance or better.
Didn't hit 90% this month. I think I need to make this goal more specific and come up with an actual concrete plan for my off days. When I get that in place this goal will change slightly.
3- Drop my bf% from around 24% to 20% while maintaining lean mass.
Scale weight hovers around 130 currently, and bf% (per health central) is 24%
No change here. Hoping for some this month.
4- Increase my DL from 95lbs (6-8 reps) to 120lbs or more. My ultimate goal is to get to 135lb for my DL, but I don't know if that's do-able in a couple months. It is my goal for the year though.
Currently at about 95lbs for 6-8 reps with good form.
-Managed 3 sets of 1 at 135 a few weeks ago, but haven't attempted again since then. For 6-8 reps I am over 100 now.. around 105. So I'm getting there.
5- Participate in something active outside the gym.
Have not started this yet. Called around to check prices on tennis lessons which are too pricey. The roommate and I may try ballroom dancing though when the classes start up again. Possibly later this month.
6- Track food for at least the month of February, may continue in to March.
Haven't figured out the exact percentage, but it's definitely over 75%. In my mind I had the %s switched for this goal and goal #2. This one was closer to 90% and the other was closer to 75%. Have not decided yet if I will continue for March, so far I have taken a few days off of formal tracking, but I think I will go back to it to try to get my bf down.
Not the best month... but it was a short month, so not too unhappy about it. Trying to make March a better month!
March Update:
Weight lifting: Get back to where I was at my best
1. Bench goal of 220x1 (currently 195x1)
2. Squat goal of 300x1 (currently 275x1)
3. Deadlift goal of 400x1 (1rm = 245, still not really tested)
Body Comp: Stop being a fatty
Goal 13% Current = ?, I forgot my measuring tape so this one is a bit of a mystery. Starting weight was 162 naked, current weight is 167 w\ clothes. I dunno if I'm actually getting fatter or if the scale is off. There's still plenty of time to get this one strait.
Personal Goals: Professional Development
1. Read 11 books from CSAF recommended reading (finished 2, started #3. Way boring)
2. Study 30min a day x 4 days a week of professional "stuff". 3 weeks good, 2 weeks bad
Remember to port some kind of an update and let us all know how you're doing. When I get home from work I'll send PMs to everybody who hasn't posted an update yet. (Guess that means I'll PM myself too.)
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
10 Chins Ups and 5 Pull-Ups with Correct form
No Change
Complete the 'I will List' 90% Compliance
1 Day missed, still within the boundary. That was for not doing Mag.Mob or my math practice. I will read at least 3 books per month
1. Die Trying by Lee Child. Fantastic read
2. Chris Moyles' Autobiograpghy. (english DJ)
3. Life of Mammals by David Attenborough Weigh 182lbs or less, with a wiast of 33” or less
No Change. I've been down a few lbs, up a few lbs. I need to concentrate on this.
__________________
*****************************
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
My March 10 Update:
Goal 1 - I am up to 3 sets 10 push-ups on the floor. This is very hard for me.
Goal 2 - Wow! I did 3 sets of 10/85lbs today!! Goal MET!
Goal 3 - I am up to 3 sets of 10/75lbs
Goal 4 - I am still on track with the NROL4W. I really love this program. It is interesting, challenging and it WORKS!!
It looks like I way underestimated my goals. It will be interesting to see where I will be in August.
Resolutions???? I first have to get control of my life. Learn to say no...and take freecell off of my computer. List my gaols on a 3X5 card and place it like a picture on the hutch on my desk. Then watch out......
1)Fat loss
I've been bouncing up and down within a small range. (I was at 164.6 on the Feb 1st and March 1st I was 164.0.) Right now I'm taking a maintenance break.
2)Read about exercise and nutrition
I've done pretty close to no reading.
3) Writing
I only hit goal of an hour of freewriting one week and missed my goal of an hour of hour a month of writing-related stuff (like editing, rewriting, sending out submissions, classes/workshops/networking). I did do a vast jump from having stopped writing all together.
freewriting week by week for week 1-4: 30 minutes, 60 minutes, 35 minutes, 50 minutes
writing related for the month: 25 minutes of writing related stuff (editing work)
4)Financial Goal I'm aiming to spend 140 minutes a week (if not caught up) on keeping track of money/spending/bills. Close but not there this month.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
When you really don't want to get moving and work on one of your goals do you have any strategies to get yourself moving and start doing?
One of my own strategies is that I have a "Take On the World" playlist that I blast when I really don't want to get moving or don't want to go to the gym. I'm actually getting tired of some of the individual songs, but somehow it still works.
Speaking of which, I need to get moving now. Time for the tunes!
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Goal 1: Do 10 consecutive chin-ups
Starting Level: 3 chin-ups
Current level: 3 chin-ups. No real improvement, but I can now do 3 more consistently than I could before.
Goal 2: Do 30 push-ups with good form
Original level: 10 push-ups
Current level: 15 push-ups. Improving somewhat.
Goal 3: Run a 10K in under 45 minutes (7:15 average pace)
Original level: 50-55 minutes
Current level: Probably about the same. I have been concentrating on strength training, and haven't been running much. I am planning to run a 10K on April 19th, but I don't expect to break 8 minute miles.
Goal 4: weight 145 lbs.
Original level: 155 lbs.
Current level: 162 lbs. Bummer! I gained weight. Hopefully at least some of it is muscle. I took a vacation in March and pigged out on rich food. I have to do a lot better in April.
Goal 5: reduce waist size to 32"
Original level: 34"
Current level: Still about 34", but my pants do feel a bit looser.
Overall, my progress looks pretty poor. However, one good thing is that I am getting stronger. I finished the NROL Break-In workouts, and I'm currently about half way through Fat Loss I. I have been able to increase the weight I used each week for at least some of the exercises, and it is easier for me to lift and carry my toddler now. I have also been more consistent with my exercise. I currently have a cold, so I am resting today, but otherwise I have been exercising most days, alternating between the lifting workouts and aerobic workouts (running, cycling, swimming).
April Update:
Weight lifting: Get back to where I was at my best
1. Bench goal of 220x1 (currently 205x1) (+10lbs)
2. Squat goal of 300x1 (met)
3. Deadlift goal of 400x1 (1rm = 365)
Body Comp: Stop being a fatty
Goal 13% Current = (-8lbs)
Personal Goals: Professional Development
1. Read 11 books from CSAF recommended reading (finished 2, started #3. no change)
2. Study 30min a day x 4 days a week of professional "stuff". 3 weeks good, 1wk bad)
Well, I keep forgetting about this challenge's specific goals. I've been working out 3x/week and being good with my nutrition (mostly...) but I really need to start concentrating on these goals...or change them slightly.
1- 5 consecutive unassisted chinups.
Jan: 1
Apr: 1 and a little bit
2- Work on shoulder prehab/rehab and glute activation on my off days, as well as chin-ups, push-ups, and some type of metabolic circuit or aerobics (treadmill), and stretching. Shooting for 2-3 days a week, 90% compliance or better.
Jan: randomly doing it
April: Still random, but doing it as a warmup on weight days... so 90% per week is still true, but it's not on my off days... so I guess that's a FAIL on that one
3- Drop my bf% from around 24% to 20% while maintaining lean mass.
Jan: 24.8%
April: 24%
4- Increase my DL from 95lbs (6-8 reps) to 120lbs or more. My ultimate goal is to get to 135lb for my DL, but I don't know if that's do-able in a couple months. It is my goal for the year though.
Jan: 95
April: Tested 1RM yesterday and got 135. But for 6-8 reps I'm at about 110 or so. Still an improvement!
5- Participate in something active outside the gym.
Epic fail on this... I'm working on it. I just decided to start looking into buying a townhouse (I've only ever rented) so I've got a lot going on at the moment. I have looked into tennis lessons and dance lessons though so I will probably pick one.
6- Track food for at least the month of February, may continue in to March.
Done! Tracked well in February and for about half of March.
I am started the Max Strength program this week, so I'm hoping that this program will help me with my chin-up, Deadlift, and bf% goals. It should also help my activity on my off days since "energy workouts" are part of the program! Now I just have to work on signing up for tennis lessons or dance classes!
1) Finish NROLW. Just started stage 2. I haven't been in the gym as much as I could have recently because I've been sick, but things are getting better now. While weight loss is not a goal, I have lost 16 pounds since I started this in January.
2) Decrease resting HR. My resting HR is now down around 80. This makes me happy.
3) Pull-up. Not sure if I can do this by August, but I'm still working on it.
4) Paramedic program. Just have to mail the application in, but the director of the program has said that there isn't a problem with me getting in.
5) Shoulder rehab. The shoulder is much better, though not to where I want it to be. The Cuban prone snatches are hell on my shoulder, but I'm hoping it'll get better shortly.
Don't forget to post your updates by the end of the 10th.
I'm sending out PMs to those who still need to update.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
10 Chins Ups and 5 Pull-Ups with Correct form
No Change
Complete the 'I will List' 90% Compliance
Fail - in terms of nutrition and wokouts I will read at least 3 books per month Fail Weigh 182lbs or less, with a wiast of 33” or less
Nothing big enough to note. Still up and down
__________________
*****************************
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)Fat loss
A very very slight loss over the month with lots of little up and down spikes along the way. (160.8 on the 31st of March)
2)Read about exercise and nutrition
I've done some reading in several books, but haven't finished any of them.
3) Writing
I twice missed my weekly goal of an hour of freewriting and twice reached it. I did hit my goal of an hour of hour a month of writing-related stuff (like editing, rewriting, sending out submissions, classes/workshops/networking).
freewriting week by week (week 1= March 2nd-8th): 70 minutes, 20 minutes, 55 minutes, 65 minutes
writing related for the month: 60 minutes of writing related stuff (editing work)
4)Financial Goal I'm aiming to spend 140 minutes a week (if not caught up) on keeping track of money/spending/bills. I got caught up the first week of the month then slacked like crazy.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
1) Finish NROLW. I am halfway through Stage 2, having hit a few injury bugs and illness along the way, which forced me to take some days off. This week should be much better, and I'm looking forward to moving on.
2) HR @ 60bpm or lower: No change. Still at or around 80 bpm resting. More cardio is being integrated into the workout to work on this.
3) Paramedic program: Accomplished!!! I was accepted to the program of my choice last week. Classes start in August.
4) Chin-ups: N/A. Wn't know till August
5) Rehab shoulder: shoulder is getting stronger, as seen in increase in weight during certain shoulder exercises. Now the left one feels like it's going, so I'll have to work on it. Still some pain and weakness in repaired shoulder, but it's getting better.
__________________
*****************************
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)Fat loss
160.8 on the 31st of March and 163.8 the last day of April. In spite of that I did hit a brand new low part way through the month and expect to get back to it.
2)Read about exercise and nutrition
I finished one book (which counts as a half book since I was part way into it when the challenge started), am half way through another (Tom Venuto's latest), and have been dipping into two others.
3) Writing
I twice missed my weekly goal of an hour of freewriting and twice reached it. I did hit my goal of an hour of hour a month of writing-related stuff (like editing, rewriting, sending out submissions, classes/workshops/networking).
freewriting week by week (week 1= March 30th-April 5th): 60 minutes, 30 minutes, 50 minutes, 60 minutes
writing related for the month: 60 minutes of writing related stuff (editing work)
4)Financial Goal I'm aiming to spend 140 minutes a week (if not caught up) on keeping track of money/spending/bills. Not so good.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
10 Chins Ups and 5 Pull-Ups with Correct form
Up to 8 and 4. I think any further improvement will come from a drop in weight rather than added strength.
Complete the 'I will List' 90% Compliance
Back on track with this one since the Summit. I will read at least 3 books per month Failed
Weigh 182lbs or less, with a wiast of 33” or less
Down since the Summit but still some way to go.
__________________
*****************************
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
I just wanted to say that I dropped the ball on this but good. I never sent out June or July PM reminders and I let this thread slide in general. In spite of my muddle-headedness it was neat to see the goals and progress that people posted.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Don't forget to post your update by the tenth!
too.)
. I've been down a few lbs, up a few lbs. I need to concentrate on this. 
Getting up and out the door
Linear Mode
