Author Topic: Strength & Fitness 2017  (Read 67224 times)

jordanread

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Strength & Fitness 2017
« on: December 31, 2016, 01:43:05 PM »
Welcome to the 3rd Annual Strength & Fitness Gauntlet, for 2017!

As usual, I will create a tracking post to list out all of the goals, a resource post for...well, resources, a goal description post so that you can look at all the awesome things your fellow Mustachians are aiming for, and some extra stuff I'm doing for the gauntlet this year. Those will eventually be in their own comment (one of the reserved ones below). I will also move the resources and description posts from last year and include those as well. All stuff that is new to this year will be at the top, and will be marked with a .

I am still working on a surprise for you all (it's gonna be kinda cool, if I do say so myself), but for now, I'm just going to post the basics, so those of you who are familiar with the gauntlet can get a jump on entering your goals.

This thread has been a success for the last two years, and it keeps getting better. With growth comes a little bit of pain, and the fun thing is that any 'pain' that was experienced was always just stuff taken a bit out of context, and everyone has moved on and continued kicking ass. This thread was initially designed as just a place to publicize your goals, and maybe do some check-ins, but it's become so much more than that. It's now a place to share ideas, ask questions, post progress/technique photos, find suggestions on how to deal with difficult circumstances, how to figure out what program is needed to reach your goals, how to make fitness an awesome and sustainable part of your life, identify and overcome hurdles, stay on track and get some accountability, and get a view into alternate viewpoints of strength and fitness. I do think that the mention of finding diet specific threads for nutrition questions as it relates to S&F has prevented some flame wars. I may even wind up doing a general Sister-Thread to this one, just so that people can get pointed to the right place for those questions. Nutrition is a very important part of S&F, but it's also very dependent on each individual.

The Guidelines

Advice, whether solicited or not, is always welcome so long as it remains constructive.
Friendly ribbing/face punches are okay by default, but if you aren't okay with that, just say so, and it won't happen (and it's never personal).
If a comment rubs you the wrong way, say so, and we'll get that figured out.
I will do my best to keep this thread on track throughout the year. To that end, I created a public calendar (ICS File) with a quarterly reminder to update. Feel free to import this into your calendar application of choice.

The goals can be whatever you'd like. Based on the last couple of years, I've found the following are general enough to encapsulate everyone.

  • Vague goals - Not really measurable, no real way to meet them. I've found that people who set goals like these just need to put something out there, and it's more of a motivational technique than something to shoot for specifically. It's kind of a public announcement that "this is something I'm going to do this year".
  • Specific Destination goals - What I did last year. In this case, it's more about the destination than the journey. It provides a lot of lee-way when it comes to how one accomplishes the goal, since the how isn't specified, just the result.
  • Specific Journey goals - This is a goal that focuses more on the journey than the destination. Instead of (or in addition to) a desired result, this is all about having a general idea of what one wants, and a specific idea as to what will get one there.

I will sometimes take liberties with the verbiage as I put goals on the tracking post, but I will always notify you and make sure it's okay. My favorite one from last year was changing the goal of "Liking how I look" to "Increase Mirror-Lust".

I didn't post this as early as I did last year, so the new year starts tomorrow. Get ready to kick ass, increase health/stamina, and be sexier!

Thanks again for joining, as you are the ones who make this a success.
Join the cycling challenge!
Get in shape in 2017!
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jordanread

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Re: Strength & Fitness 2017
« Reply #1 on: December 31, 2016, 01:43:15 PM »
Participants
ParticipantGoals
jordanread
  • Practice slackline >= 80% of park visits/opportunities
  • Perform Convict Conditioning 'Good Behavior' workout > 45 weeks
  • Complete 25m slackline without falling (stretch goal - make it look super easy, embrace nonchalance)
  • Achieve/Maintain <= 18% body fat
  • Joint outdoor activities >= 48 weekends
TightFistedScot
  • Master Parallel V-Sit to Handstand transition
  • Squat 1RM/315lbs
  • Bench (paused) 1RM/258lbs
  • Enter benchpress powerlifting competition
  • Improve handstand form
  • Improve muscle-up form
Lagom
  • Bench 1RM/265lbs (Stretch: 285lbs)
  • Squat 1RM/425lbs (Stretch: 455lbs)
  • Deadlift 1RM/565lbs (Stretch: 585lbs)
meerkat
  • Pass the FitRanx Level 1 test
  • Lose 10 pounds
  • 1 set/2 pullups/chinups
MsPeacock
  • Complete >= 3 sprint triathlons
  • Avoid overtraining
  • Find and consistently follow training plan
  • Increase open water training
  • Develop and follow consistent running program
  • If required, get a running coach
  • Lose >= 5lbs/fat
horsepoor
  • Lose >= 12lbs of fat
  • Deadlift 1RM/185lbs
  • >= 3x/week cardio
  • >= 2x/week strength
  • Run 10k <= 1:00:00 (Stretch: <= 54:00
Well Respected Man
  • Goal
  • Don't die
  • <= 15% body fat
  • Maintain <= 15% body fat
  • Increase body weight while maintaining <= 15% body fat
  • >= 4x/week cardio
  • >= 4x/week strength (weight)
  • Consistently track cardio and weight training
  • Track calories and macros if struggling with weight or body fat %
  • > 2x/week vegan/ethical meals
AcftW
  • Bulk to >= 215lbs
  • 1 set/5 rack pulls @ 455lbs
  • 1 set/5 weighted chinup @ 90lbs
  • 1 set/5 weighted dips @ 90lbs
cincystache
  • <= 34" waist
  • Lose >= 20lbs of fat
  • 1 set/40 pushups
k_to_the_v
  • Make fitness a habit
  • Identify sustainable amount of drinking
  • Reduce screen time
Hedge_87
  • Train to be AWESOME
  • Run 1 mile <= 7:00
  • Identify program to follow
  • Log workouts
  • Track nutrition (macros, calories)
  • Military press 1RM/155lbs
  • Bench press 1RM/225lbs
  • Squat 1RM/315lbs
  • Deadlift 1RM/395lbs
westtoeast
  • Run >= 3x/week
  • Weight training >= 3x/week
  • Stretch consistently
  • Lose >= 2" around waist
  • Run >= 4 miles comfortably
  • Use >= 12lb weights for training
CCCA
  • >= 4,000,000 steps annually
  • >= 5000 pullups annually
  • >= 12,000 pushups annually
  • Consistent bouldering
  • Bouldering at >= v5
  • Lose >=10lbs of fat
  • 1 set/1 bar muscle up
  • 1 set/1 (each arm) one arm pullup
hudsoncat
  • Run 10K <= 1:04:55
  • Run Half Marathon <= 2:17:40
  • Increase consistency in hill and speed work
  • >= 1000 miles cycling annually
  • >= 60:00 non-cardio/week
  • Clean up diet
  • Complete Sprint Triathlon
Mezzie
  • 5/set >=10 shoulder press @ 10lbs
  • 5/set >=10 chest press @ 20lbs
  • 5/set >=10 lat pull-down @ 55lbs
  • 5/set >=10 smith machine @ 30lbs
  • 5/set >=10 hamstring curl @ 100lbs
  • 5/set >=10 quad machine @ 20lbs
  • Swim >= 30:00 non-stop
  • >= 1:00:00 freedom chair on uneven ground
  • Maintain CA High School Flexibility standards
  • Lose >= 4lbs of fat
  • Workout >= 3x/week annually
serious_pete
  • Earn Brazilian Ju Jitsu blue belt
  • Increase running
  • Increase yoga
Friar
  • Maintain <= 200 lbs body weight
  • 3 sets/10 pullups
  • Continue improving patellar tendinosis via physio
  • >= 1:00 third-world squat daily
  • >= 1x/month hiking
LifeHappens
  • Do SOMETHING Active >= 1x/day
Bracken_Joy
  • Meet daily minimums 365 days/annually
  • Do SOMETHING physically active daily
kellyincville
  • Cardio >= 4x/week
  • Weights >= 3x/week
  • Yoga >= 3x/week
  • >= 4.2mph treadmill workout
  • 1 set/1 chin up
  • Increase flexibility to reach toes with knuckles
  • Maintain flexibility
boarder42
  • <= 185lbs body weight
  • Achieve/maintain <= 15% BF
  • 1 set/20 pullups
  • Walk >= 3x/week for >= 15:00
  • Increase ab definition (Miotactic crunches, cat vomit, low BF%)
  • Increase arm definition
kaleidoscopicalkris
  • Find & commit to strength training program
  • Eat cleaner
  • Consistently track nutrition stats
  • Hike >= 2x/month
Overflow
  • Run 5K <= 18:00
  • Drink >= 4 bottles of water/day
  • Run >= 13 miles at once by May
  • Compete in Spartan Beast Race May
  • >= 2:30:00 intense activity/week
  • Build pullup bar
  • 1 set/10 pullups
Mongoose
  • Lose >= 11%/bodyweight of fat
  • 1 set/10 pushups
  • Complete C25K program
  • >= 6000 steps/day
  • >= 10000 steps/day
AerynLee
  • Drop >= 20lbs of fat (STRETCH: By 05/29/17)
  • Complete >= 7 Obstacle Course Races without dying
  • Get stronger
  • Increase tone and visibility of muscles
  • Take >= 3,267,300 steps
Le Barbu
  • 1 set/5 squat @ 360lbs
  • 1 set/5 deadlift @ 445lbs
  • 1 set/5 press @ 145.2lbs
  • 1 set/5 bench @200lbs
  • Run 800m <= 2:30
monstermonster
  • Deadlift 1RM/118lbs
  • Back squat 1RM/118lbs
  • Bench press 1RM/100lbs
  • Complete 1/2 Marathon
  • Yoga >= 100:00:00
  • >= 5x/week working out
  • Bike > 2,518 miles
  • Do full splits
2Birds1Stone
  • Deadlift 1RM/625lbs
  • Squat 1RM/495lbs
  • Bench 1RM/365lbs
  • Compete in >= 1 USAPL Powerlifting meet
  • Complete 1/2 Marathon
  • Complete Lake Placid Ironman (70.3) <= 8:00:00
  • Complete >= Imperial Century Ride
  • Swim >= 1 mile open water
  • Run 1 mile <= 7:00
  • Run 5K
  • Run 10K
  • Set new PR for Sprint Triathlon
  • Cycle >= 25MPH for >= 1:00:00
  • Drop >= 25lbs by 5/9/2017
  • Bodyweight <= 200lbs by 9/10/2017
  • Maintain >= 175lbs Lean Body Mass
tallen
  • Achieve <= 15% body fat
  • Bench press 1RM/225lbs
  • Squat 1RM/305lbs
  • Deadlift 1RM/365lbs
LWTG
  • 1 set/10 pullups
  • 1 set/10 deadlift @ bw
  • 1 set/10 squat@ bw
  • Bench 1RM/bw
  • Complete 1/2 marathon <= 2:00:00
  • Mountain bike >= 50x
  • Mountain bike >= 500 miles
golden1
  • Strength training >= 2x/week
  • Run >= 2x/week
  • Stretch daily
  • Push ups >= 5x/week
  • Planks >= 5x/week
  • Consistently rest 2 days/week
PowerMustache
  • Perfect form front fold
  • Perfect form deep squat
  • Perfect from cross legged/straight back
  • Perfect form relaxed straight legs/straight back
  • 3 sets/8 pullups
  • 3 sets/8 ring pushups
  • 3 sets/8 ring dips
  • >= 3x/week yoga
  • >= 1.5x/week bodyweight fitness (annual avg)
SachaFiscal
  • >= 2x/week strength training
  • >= 2x/week cardio
  • Physical activity when on off days from above
  • Develop daily yoga/meditation routine
  • Stretch/foam roll during TV time
  • Eat health >= 6x/week
  • >= 1 set/1 Pilates push up
2300
  • Follow sleep rules >= 95% annually
  • >=3x/week strength training >= 80% annually
  • Strength data trendline moving up
  • Injuries will not prevent continuing some kind of training
adizb
  • >= 1 bike ride to work
  • Run mile <= 9:00
  • Lose 20lbs of fat
  • 1 set/5 wide grip pullups
  • 1 set/? benchpress @ 250lbs
flan
  • >= 3000 pushups
  • Run >= 100 miles
  • Lose >= 1" off waist
Travis
  • Run 2 miles <= 15:00
  • 65 pushups <= 2:00
  • 70 situps <= 2:00
  • Hold plank for >= 5:00
PerpetualWanderlust
  • Run 10K in April
  • Acknowledge increased mirror lust monthly
  • 1 set/50 pushups
  • Increase flexibility to touch toes with no knee bend
Kerowyn
  • Complete Yoga Revolution
  • >= 100 hours of yoga
  • >= yoga 2x/week
  • Retrieve bike
  • Learn to use foam roller
  • Walk/Bike/Skate to next milestone in park
EngineerYogi
  • >= 30:00/day physical activity
  • Check in weekly
Trifele
  • 1 set/1 pullup
  • 1 set/5 pushups
bridget
  • >= 4x/week gym classes
  • >= 2x/month hiking
  • >= 1 new thing monthly
  • Branch out socially during fitness adventures
  • Reduce bread and cheese intake
  • Increase green and orange food intake
Cherry Lane
  • Join S&F Thread
  • Lose >= 2" in waist
  • Lose >= 2" in hips
  • Increase hip flexibility
  • Lower back PT exercises >= 5x/week
  • Bike commute >= 26x
  • Cardio >= 3x/week
NICE!
  • Lose >= 15lb of fat
  • Cardio >= 3x/week
  • Weekly pushups and squats
GT
  • Bike >= 183 days
headwinds
  • Climb >= 5000 v-points
  • Travel >= 2000 miles by foot
  • Travel >= 2000 miles by bike
  • 3 sets/5 benchpress @ BW
  • 3 sets/5 press @ 75% BW
  • 3 sets/5 squat @ 150% BW
  • 1 set/5 deadlift @ 200% BW
  • 5 sets/3 power clean @ 90% BW
  • >= 15:00 mobility work daily
brute
  • Weigh <= 265lbs
  • Squat 1RM/550lbs
  • Bench 1RM/405lbs
  • Deadlift 1RM/650lbs
  • Overhead axle 1RM @ 315lbs
  • Overhead log 1RM @ 315lbs
  • 400lb stone to 52" platform
  • No injuries
Maverick44
  • Lose >= 18lbs of fat
  • Pass next level of Krav Maga instruction training by May
  • Build up to 3x/week running
  • Run 5K <= 27:00
  • Stretch daily
  • Lower carb intake
  • Carb consumption primarily complex carbs
  • Decrease screen time
  • Hike >= 30x
Jakejake
  • Workout daily
  • Bike >= 3000 miles
  • Bike >= 55 miles in one ride
  • Achieve >=100 daily kettlebell swings @ 25lbs
  • 1 set/5 chinups
  • Complete C25K
Dub_The_Builder
  • Kick to handstand
  • 1 set/5 strict pull ups
  • Be comfortable shirtless
  • Run 5K <= 25:00
frugalwitch
  • Increase strength to achieve press handstand
  • Increase flexibility to achieve splits
Flyingkea
  • Increase mirror-lust
  • Kayak >= 1x/week
  • Identify nutrition plan and follow it
  • Bike >= 1x/week
  • Manipulate small human into staying in a stroller
  • Consistently walk with stroller
Izybat
  • Run >= 3x/week
  • Complete 10K 3/28/17
  • Run >= 4x/week from 06/2017
  • Complete half-marathon 10/8/2017
Bicycle_B
  • Run >= 130x
  • <= 30% body fat
SCUBAstache
  • Consult with physical therapist about back pain
  • >= 30:00/activity >= 4 days/week
  • Join local pool
  • 1 set/10 dead hang pullups
  • Sign up for open water race
  • Complete open water race
Drole
  • Lose >= 8lbs
  • <= 16% body fat
  • Full splits
  • Complete 30 day split program
  • Consistent ab work
  • Consistently perform Stretch Therapy Program
  • Run >= 3x/week
  • Run w/speed, hill or cross-training component-1x/week
  • Yoga >= 1x/week
  • Plank practice >= 3x/week
  • >=07:00 plank
  • Practice press handstand >= 1x/week
  • 1 set/10 Press Handstands
  • Bike to all nearby errands
  • >= 1 hike/month
  • Passeggiata >= 3x/week
  • Find slackline setup location
  • Practice slackline
  • Incorporate social activities in fitness
  • Consistent Keto Eating
andy85
  • Weigh <= 182 by June
Abooki
  • Workout daily
  • Gain ab definition
  • Increase muscle/decrease body fat %
  • Increase tone
« Last Edit: April 12, 2017, 05:03:32 AM by jordanread »
Join the cycling challenge!
Get in shape in 2017!
Frugal FIRE - Episode 2

"Mustachians rarely sit back and let things happen to them. Mustachians go out and happen to things."

Camp Mustache Canada - Sold Out Already!!

jordanread

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Re: Strength & Fitness 2017
« Reply #2 on: December 31, 2016, 01:43:23 PM »
RESERVED FOR EXPANSION
Join the cycling challenge!
Get in shape in 2017!
Frugal FIRE - Episode 2

"Mustachians rarely sit back and let things happen to them. Mustachians go out and happen to things."

Camp Mustache Canada - Sold Out Already!!

jordanread

  • Walrus Stache
  • *******
  • Posts: 6142
  • Age: 32
  • Location: Colorado Springs
  • Live Long, Live Free, Drop Dead
    • Frugal FIRE Show
Re: Strength & Fitness 2017
« Reply #3 on: December 31, 2016, 01:43:33 PM »
Resources

Measurements
Few things are as empirical as solid measurements when it comes to fitness. They also allow you to make awesome charts to get a nice visual representation of your progress at a glance. To that end, I created this section of resources that are all about getting those stats. Remember, the exact method is not nearly as important as remaining consistent. Even if your chosen method of measurement isn't 100% accurate, the consistent error rate still allows you to see your progress.
  • Body Measurements (video)
    Quote
    This video outlines how to measure your neck, forearm, bicep, shoulder, chest, waist, hips, thigh, and calf using just a flexible measuring tape. If you don't have one, a piece of string/rope and a regular tape measure can accomplish the same thing. Again, consistency. This video helps me to make sure I measure the same area each time.

Logging/Tracking
By no means mandatory, or indicative of success of failure, logging does provide benefits. It saves one from needing to remember exactly how the last workout went, a way to track progress, a way to analyze your form, and a way to a tweak your program. Below are some different methods to meet these needs.
Workout Programs
Doing things in a haphazard way very rarely yields good results. There are a plethora of workout programs out there. This is going to contain free programs, and if someone shares a paid one that works, a link to that one as well. There are also books that contain programs, and I'll add those as well, based on recommendations and personal experience.
Motivation
Strength and Fitness is work. Sometimes it's hard work, other times it's fun. One thing that is certain is that the work needs to be consistently done for results to stay, or improve. This section contains different methods of motivation, including apps. If you just need help building the habit, or there is some rough day where you just don't want to work out, this section is the answer to that.
Troubleshooting
All kinds of things happen when working out. Sometimes it's struggling with a specific training exercise, other times things may just feel off, or maybe you wind up tweaking something. This section is for any tools to use while troubleshooting.
General Information
Shared Resources
Since there are all kinds of people here, I've created a writeable uploads folder so that you can share any file that you want. To upload files, just use this link. In order to make sure that nothing gets deleted, I will then prettify the documents, and add them to the resource shared folder (read only).

« Last Edit: January 05, 2017, 12:32:16 PM by jordanread »
Join the cycling challenge!
Get in shape in 2017!
Frugal FIRE - Episode 2

"Mustachians rarely sit back and let things happen to them. Mustachians go out and happen to things."

Camp Mustache Canada - Sold Out Already!!

jordanread

  • Walrus Stache
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  • Posts: 6142
  • Age: 32
  • Location: Colorado Springs
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Re: Strength & Fitness 2017
« Reply #4 on: December 31, 2016, 01:43:39 PM »
2015 Resource Post

Links

  • Strength & Fitness 2015 Thread
  • Strength & Fitness 2016 Thread
  • Whole30 Support Thread
    Quote
    The Whole30 thing is kind of a purge/reset. From the site: Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health.
  • Crossfit site featuring WOD (Workout Of the Day)
    Quote
    The site isn't the easiest to navigate, but it's set up kind of like a blog with a new post every day (that's the WOD). The exercise demos have a plethora of information on proper form for specific exercises.

  • MobilityWOD (YouTube)
    They have fantastic resources for anything mobility related, and heavy PT backgrounds, so really safe and well vetted stuff. Kelly Starrett (aka KStar) is the author of Becoming a Supple Leopard (amazon), and is frankly a genius.

  • Strength Level Standards
    Quote
    The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.
    The Strength Level Calculator can show your exact level of strength at any bodyweight. You can also specify the number of repetitions and it will estimate your one-rep max.
  • Body Fat % Visual Estimation
    Quote
    There are comparison photos for men and women with corresponding body fat percentages. If you don't have an easy way to determine your body fat, this is a good start.
  • How to Measure Body Fat Without Calipers
    Quote
    If the photos aren't quite good enough for you, this link contains some calculations to determine your body fat percentage using a measuring tape and a scale
  • 30 days to splits
    Quote
    I’m going to teach you how to get into the side splits in just 1 month. This will be a VERY REWARDING journey, however, you will need to show me that you are DEDICATED. Increasing your flexibility at this level TAKES TIME. A little every day.  You will need to stretch for at least 10 min a day if you’re serious about getting into the splits in 1 month. But let me assure you right now that this feat is not impossible!
  • Home Body Fat Test
    Quote
    Covert Bailey believes that knowing percent body fat tells you more about your body than any other test. It tells you what your correct weight ought to be, how much fat you have, how much muscle, and what exactly you need to gain or lose. Knowing this one number allows you to design an exercise program to maximize your efforts.
  • Diet Calculator, Body Fat Calculator
    Quote
    The effects of a diet or exercise program can only be monitored when you have accurate biometric data. This web page will help you calculate your Body Mass Index (BMI), Waist-to-Height ratio, percent body fat, and lean body mass. You also get an estimate of your daily calorie and protein requirements based on your level of activity. It is a good idea to record your measurements once per week to keep track of your progress. If you keep the data in a spreadsheet (e.g., MS Excel) you will be able to create charts to see trends more easily.
  • The importance of rest and recovery for athletes
    Quote
    Rest and recovery is an important aspect of an exercise program, especially for high level athletes.
  • Beeminder
    It’s a combination of quantified self and behavioral economics. Essentially, you tell it what you want to do, and if you don’t work towards those goals in a systematic way, it’ll charge you money. It’s helpful in that you don’t have to worry about whether or not you’re making progress on a goal, because Beeminder will tell you if you’re off track. It autolinks to a bunch of other things mentioned in the resources list - like Runkeeper and Strava and Fitbit.

    At the moment, I get charged $5 by Beeminder if I don’t average 10,000 steps a day and average 7 hours of sleep a night (this is an average, so I can make up the time over the week – 9 hours one night, 6 the next is okay in the end.) If I get really behind, I can actually say “I have to go to bed by 8:30 or take a long walk at lunch otherwise I get charged $5″. This helps with making sure I’m on top of my sleep hygiene and daily steps. And I don’t need to do anything special because they’re integrated automatically!
  • Moves App
    This is a really fabulous app that not only has a great algorithm to figure out what mode of transportation you’re using, but keeps GPS tracks of where you’ve been that are really nice and easy to read as a timeline of your day.
  • Gympact
    If you like a "carrot" as well as a "stick", I also use Gympact, which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if I’ve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I haven’t met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didn’t meet their goal. Usually it’s around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.
  • Habitica
    Quote
    Habitica is a free habit building and productivity app that treats your real life like a game. With in-game rewards and punishments to motivate you and a strong social network to inspire you, Habitica can help you achieve your goals to become healthy, hard-working, and happy.
  • Dr. Jordan Metzl's Ironstrength Workout
    Quote
    Dr. Metzl has developed the Ironstrength Workout specifically for runners and triathletes, as featured in his Runner’s World “Inside the Doctor’s Office” series. The videos break down the workout into muscle-group specific sequences, and therefore it is important to complete the sequence in the correct order.
  • Zen Habits Site
  • Coach.me habit app
  • Strength Graphs
    Quote
    Track and compare your big lifts.
Books
Apps (Android)
  • Zombies Run! (Free to install - first 5? missions included...extra missions cost $)
    Quote from: jordanread
    This app is super fun. It's the only way I can really run. There are apparently issues attempting to use the playlist and playing your music in the app, but it's an audio only adventure (with gps stuff and different scenarios, like mobs of zombies that you have to run faster to escape), so I haven't actually tried that feature. Feel free to post your experience here if you've used it!!
  • Google Fit
    Quote
    Effortlessly track any activity. As you walk, run, or cycle throughout the day, your phone or Android Wear watch automatically logs them with Google Fit.
    • Get instant insights. See real-time stats for your runs, walks, and rides. Google Fit will record your speed, pace, route, elevation, and more so you can stay motivated and on track.
    • Reach your fitness goals. Set goals based on steps, time, distance, calories burned. Receive personalized recommendations and coaching for activity goals.
    • Measure your wellness. Aggregates info from other apps to track fitness, nutrition, sleep, and weight: Android Wear, Nike+, Runkeeper, Strava, MyFitnessPal, Lifesum, Basis, Sleep as Android, Withings, and Xiaomi Mi bands.
    • Check in from anywhere. Track your progress from your phone, tablet, the web (fit.google.com) and even your Android Wear watch.
  • MyFitnessPal - Calorie Counter
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    Lose weight with MyFitnessPal, the world’s most popular health and fitness app! With the largest food database by far (over 5,000,000 foods), our amazingly fast and easy to use calorie counter help you take those extra pounds off! And it’s FREE – no strings attached. There is no better diet app – period.
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    Track your runs, walks, bike rides, training workouts and all of the other fitness activities using the GPS in your Android Phone.
  • C25K
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    The proven C25K (Couch to 5K) program was designed for inexperienced runners who are just beginning an exercise routine.The plan's structure prevents new runners from giving up and at the same time challenges them to continue moving forward. C25K works because it starts with a mix of running and walking, gradually building up strength and stamina to fully running 5K.
    (Jordan Note: See the goal description post for more info on the program itself)
« Last Edit: January 05, 2017, 12:38:50 PM by jordanread »
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Re: Strength & Fitness 2017
« Reply #5 on: December 31, 2016, 01:43:49 PM »
RESERVED FOR EXPANSION
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Re: Strength & Fitness 2017
« Reply #6 on: December 31, 2016, 03:33:29 PM »
I'll be posting here!

A tiny bit of background on me: I am a former competitive powerlifter with a herniated disc (L5-S1). I stopped competing 2 years ago because I can't really deadlift at all anymore, and I can squat a bit but have to go fairly light. I'm 5'6", weigh around 155-160, with slightly visible abs, though they are getting blurrier by the day. :P

But despite injury I still lift 4-5 days per week, and have gotten into gymnastics/calisthetics/bar stars stuff in the past year. Like muscle-ups, handstands, front and back levers, explosive push-ups, etc. This was a little sequence I did a few months ago: https://www.instagram.com/p/BGAeN79xrHc/?taken-by=skinnin_kinnon

My fitness goals for 2017 are to:


  • Get my squat back to 315 lbs (3 plates). My previous best squat was 352 at 156 lbs. It's currently around 275 for reps.

  • Get my bench back to 258 (paused) and enter a bench press only powerlifting competition.... I'm currently doing 225 for 5 unpaused.

  • Improve my handstand and muscle-up form so it isn't so sloppy.

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Re: Strength & Fitness 2017
« Reply #7 on: December 31, 2016, 03:51:40 PM »
Yay! Looking forward to more ass kicking from this group. Last year started out strong for me but faded hard (combination of injury and time away from the gym spent hanging with my newborn), and I missed my goals by a fair margin. I am now back a ways below where I peaked around July so I'm actually going to start this edition of the thread with most of my goals lower than what I used for 2016. That said, I have included stretch goals should it turn out I wasn't ambitious enough.

My sport is also powerlifting and thus here is where I hope to be by the end of 2017 (all are for one rep):

Bench: 265lbs (stretch: 285lbs) 
Squat: 425lbs (stretch: 455lbs)
Deadlift: 565lbs (stretch: 585lbs)

For my fellow powerlifters out there who might be curious, I am 6'4" 215 right now. Long arms and legs make deadlift a breeze and bench the worst. I also have weight gain goals but I'm not sure if I want to include them for the purpose of this thread (one day hope to get to a lean 240 but I'm an ectomorph so that will take a few years!).

Good luck everyone and happy 2017!

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Re: Strength & Fitness 2017
« Reply #8 on: December 31, 2016, 06:22:04 PM »
I did a triathlon last year and plan to do 3-4 this year of sprint distance.

My goals:

1.  Don't over train. Follow a coherent training plan. I exhausted myself about two months before my tri last year, then had a month of food poisoning (so sick). Put me in bad shape for the triathlon that came.

2. Put more time on open water swimming so I don't freak out next time.

3. Get a consistent run schedule and possibly some coaching to avoid injury.

4. Lose 5 pounds to get back to training weight.


Goals and plans likely to modify over the year.

ETA -

Last year's triathlon photo -

My arms are basically unchanged. I just need to shave off some middle padding to get back to "fighting" weight. Put in 2 1/2 hours on the indoor trainer between Monday and Tuesday. I'll run tonight, swim on Thursday, try a brick of some sort Friday, Saturday women's running group, Sunday.... maybe a recovery day, particularly if the weather is gross.

I hate exercising indoors.

Trying to be more balanced about doing some planks and ab work and stretching and such rather than just run/swim/bike. Just find run/swim/bike to be a lot more fun and interesting then lifting weights or whatever.



« Last Edit: January 11, 2017, 10:02:14 AM by MsPeacock »

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Re: Strength & Fitness 2017
« Reply #9 on: December 31, 2016, 06:34:34 PM »
So even though I hit some of my goals last year, I found that the last half of the year I backslid. Shit, at some point I was down around 40lbs. I'm currently still down from the beginning of the year (only about 10-15), so I consider myself definitely heading in the right direction, but not in a sustainable way just yet. Even though I wasn't 100% successful as far as my goals go, I'm really looking forward to this year. I do wish it didn't take 3 years to get to this point, but not much point stressing about that.

Here is kind of how my evolution as far as fitness has gone, over the course of running these challenges. The first year, I identified a few different types of goals, and how that influences my commitment to reaching the goals. This was the year in which the community coined Journey and Destination goals. Last year (2016), I nailed down the goals I wanted, and I focused a bit on sustainability. I feel like I got that, and the last part is building the habit. I think I half expected that to just naturally happen as a side effect of the journey goals, and I did okay the first half of the year. However, the second something came up, working out was put off. This year, the actual goals aren't changing much, but my focus is. To start with, I will be focusing more on the act of doing something regularly, not just the workout I had planned. I'm also going to pick up some less scheduled things to fulfill any down time. Things like taking a walk, playing, or whatever.

I'll finish getting everyone's goals so far, but anything else will have to wait until tomorrow.
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Re: Strength & Fitness 2017
« Reply #10 on: December 31, 2016, 06:59:06 PM »
Everyone who has posted so far has been added to the participant tracking post. @Skinnin, so far I think you are the only one who had some goals I wasn't 100% certain of (I do think they are 1RM).

As usual, I do take creative liberties with the goals, so if everyone wants to double check I added them accurately, it'd be appreciated.
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Re: Strength & Fitness 2017
« Reply #11 on: December 31, 2016, 07:51:39 PM »
I'm in again this year!  I will be turning 40 this year, so maybe I can channel some angst about that into hitting the gym more seriously.  However, I'm dealing with quite a bit of uncertainty, which makes goal setting tricky.  Still dealing with a messed up ankle, but hoping I can ease back into running over the next several weeks.  I've just been able to pick back up semi-normal lifting in the last two weeks.  Also, my horse is in training, as she's the one who pile-drivered me into the dirt, causing the messed up ankle.  So my hope is that I'll have her back from the trainer by May, but it will be totally dependent on how she's progressing.  When and if she comes back will play heavily into what sort of exercises I'm doing and how much time I'll have to devote to S&T.  So with that all said, my tentative goals are:

  • Lose 12 pounds
  • Get deadlift back to 185
  • Cardio 3x per week - transitioning to mostly running
  • ST at least 2x per week
  • Run a sub-hour 10K (stretch goal: sub-54:00
« Last Edit: December 31, 2016, 08:14:31 PM by horsepoor »

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Re: Strength & Fitness 2017
« Reply #12 on: December 31, 2016, 09:48:08 PM »
I might as well put this here. I did mostly cardio in 2016, and am nearly down to fighting weight. I would like to push down to fighting weight, and then start to build muscle again, but not via bulking, more like body recomposition.

Destination goals:
 - don't die
 - reach < 15% body fat, and remain < 15% (currently at 17.6%, all measurements according to my scale)
 - after reaching the BF goal, increase body weight while maintaining BF %

Journey goals:
 - cardio 4x/week
 - weights 4x/week
 - continue tracking body weight/cardio/weight training
 - track calories if BW/BF are off track
 - increase % of vegan/ethical meals (currently 2 vegan dinners/week, no farm-raised fish, only cage-free eggs)

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Re: Strength & Fitness 2017
« Reply #13 on: December 31, 2016, 11:51:21 PM »
I'd like to be added to the challenge.  Hoping to be more active in the thread than last year.  I faded out last year due to some injuries that also set a couple of my goals back, though I did continue in the gym focusing on other things.

Goals for 2017:

Bulk to 215 lbs Bodyweight
Rack Pull 455 lbs 1x5
Weighted Chin-Up +90 lbs 1x5
Weighted Dip +90 lbs 1x5

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Re: Strength & Fitness 2017
« Reply #14 on: January 01, 2017, 07:55:29 AM »

Journey goals:

 - increase % of vegan/ethical meals (currently 2 vegan dinners/week, no farm-raised fish, only cage-free eggs)

With you on this one. I'd like to eat a couple vegetarian/vegan meals per week. I'm also going to get back on protein shakes because, even though I hate the taste of them, I find it very hard to maintain my muscle mass otherwise. And I'd like to eat less meat (currently eat meat or fish about 2 meals per day).

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Re: Strength & Fitness 2017
« Reply #15 on: January 01, 2017, 08:14:17 AM »
I'm in! I have let my fitness take a back seat the last few years and I want to make it a priority in my lifestyle again.

Destination Goals:
-Fit into my old pants (34"waist)
-Lose 20 lbs (weight goal of 205)
-able to do 40 pushups without stopping (currently at 10)

I enjoyed MMM's post about strength training instead of doing purely cardio so I want to focus more on weight lifting and bodyweight exercises (squats, plank, pushups, etc.)



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Re: Strength & Fitness 2017
« Reply #16 on: January 01, 2017, 08:30:07 AM »
I'm in as well. I've attempted this half heartedly in the past, but realized I tend to take on too many "personal goals" to try and tackle at once. 2017 my focus is on my physical health. Specifically my goals are:
  • To develop the "habit" of fitness, finding ways to include a variety of healthy activities in my life even when I'm traveling or when life doesn't set me up perfectly for it. To support this, I probably also need to
  • Be much more mindful of my drinking. I have completely abstained in the past, but have struggled to find the right balance of "just enough to enjoy" over the past couple of years. To be honest, this is probably one of the reasons my goals have always derailed in past years (even one extra drink then results in shitty sleep, bad food choices, and obviously not getting in healthy physical activity). Finally, I really need to
  • Reduce my screen time. When I cut cable two years ago, my TV time dropped dramatically, I was reading more, and more active. Somehow, netflix bingewatching and mindless internet time has combined to get me back to pre-cable-cutting levels of sitting-on-my-assness.

In my head, I do have some specific fitness goals, but right now I feel like I need to focus less on the specifics and more on putting some effort into restructuring my life to be the more active, fit, and healthy person I want to be. Once I feel solid on that ground, I'll reevaluate and add some more specific goals.

BTW, for some context, and if you need to deliver appropriate types of facepunches over the course of this thread, I am a single, mid-40s female, with no kids, but a very demanding (but rewarding) job.

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Re: Strength & Fitness 2017
« Reply #17 on: January 01, 2017, 10:10:34 AM »
All right, I've got everyone from here up added to the participant tracking post. Again, please double check them for accuracy.
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Re: Strength & Fitness 2017
« Reply #18 on: January 01, 2017, 10:29:38 AM »
I'm in again this year! Even though I didn't accomplish any of my 2016 goals I did make some progress. I lost about 30 lbs by cleaning up my diet just a little bit. In November I started back in the weight room and have been 100% on my 3 day a week schedule. I am really kicking myself for not getting out there sooner now. After the first two weeks of "Holy cow I can't move i'm so sore" I feel great! My lower back pain is all but gone, I'm sleeping better at nights, and have a ton of energy throughout the day.

For 2017 I want to set the vague goal of "Train to be AWSOME". By this I mean I want to be able to run faster, be stronger, more flexible/mobile, and an all around bad ass (for me at least). I want to accomplish this by training consistently every week and work on getting better everyday.

Specific goals
Be able to run a 7 minute mile. this is mainly to keep honest on my conditioning side of things which is my least favorite part of working out.

I will also have some weight lifting goals by the end of February when I set my maxes for each lift. I've been going pretty much by feel for now as my body gets used to to lifting again.

Journey goal would be to have a set program and record my workout and nutrition.

For context I am 6'6' tall About 230 lbs 29 year old male. I am married with a ten month old and my job is easy most days but can be physically and mentally exhausting with extreme hours.

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Re: Strength & Fitness 2017
« Reply #19 on: January 01, 2017, 10:54:51 AM »
H87, I've got you added.

I know it's early still, but already I'm noticing a lot more focus on logging and tracking. Whether that is nutrition, workouts, or something else. There is a section in Convict Conditioning that very entertainingly mentions one way of doing it.

Quote from: Paul Wade
Making progress simply means beating what you’ve done in the past—but this requires a good knowledge of your performance in previous workouts.
Unfortunately, the mind of man is a fragile, partial thing. When you’re new to training, it can be real hard to remember recent workouts; when you’ve been working out for a while—maybe years—the workouts can blend together. Often, memory can be infected by factors such as time, emotion, exhaustion, or motivation; as a result, an athlete’s recall of performance levels from workout to workout may often be unreliable. This is a problem, because you need a good working knowledge of your performance to know what you need to beat next time, and to analyze your recent progress.
Luckily, a form of technology has been developed that can help athletes completely overcome this potential problem.
The miracle technology I’m about to reveal to you is so astonishing, so unbelievably helpful, that I’d like to invest a few lines in selling it to you. As a platform, it seamlessly integrates text and images at the user’s whim, facilitating maximum freedom and creativity in note-taking. It isn’t dependent upon an external power source or an internal battery; it cannot become corrupted by viruses, Trojan horses or an EMP; it can’t be “hacked” from a remote location; and its format never becomes obsolete and unusable when new advances are made. Plus, it’s easy to use—I guarantee that every person reading this right now has been successfully training in the use of this technology for years. Perhaps best of all, this incredible, versatile technology is available pretty much everywhere, and it costs only a few cents.
You already know what this astonishing development is though, right? You got it; pen and paper.
When you finish your training—or a soon as possible afterwards—write down what you did. Before the next session, briefly review your notes, so you’ll know what you need to match or beat this time.
 Don’t write on loose sheets of paper as they easily become disordered or lost. Get yourself a cheap lined A4 or A5 hard-backed journal from a stationary store. You don’t need to buy anything flashy or pretty—training journals tend to get knocked around, anyway. Just get something plain and solid.

I don't do that, because paper seems silly to me. I type faster. However, now that I've started building the resource post, what tools are you planning on using for your logging? Provide a link, and a review, and any previous experience you've had with it, and I'll be more than happy to add it as a resource.

Spoiler alert: As far as fitness goes, I'm in the process of creating a spreadsheet that tracks metrics for everyone who wants to. There is an automated version, and I'll also create standard LibreOffice Calc and MS Excel sheets for your own private use. This should all be released on Tuesday.

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Re: Strength & Fitness 2017
« Reply #20 on: January 01, 2017, 07:18:26 PM »
Baseline metrics and the first before picture*

Today:


Baseline:




*The not enforced fun 'rule' is that the first person to post determines the pose. I tried to do the splits like Zikoris last year. It was not pretty.
« Last Edit: January 03, 2017, 10:14:31 AM by jordanread »
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Re: Strength & Fitness 2017
« Reply #21 on: January 01, 2017, 08:32:04 PM »
Oooh this is just what I need! I hope these goals are specific enough...

Journey:
+Run 3X week
+Weight training 3X week
(could do both on the same day)
+Don't forget to stretch!

Destination:
+Lose 2 inches around waist
+Comfortably run 4 miles
+Move from 8 lb weight set to 12 lb weight set for weight training

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Re: Strength & Fitness 2017
« Reply #22 on: January 01, 2017, 08:47:07 PM »
Jordan,

When I was in high school (early 2000's) I lifted for football and had percentages programed for each set of every lift. There really wasn't anything electronic portable enough to take to the gym with you so I would sit down and write out a months worth of programing in advanced in my notebook. I would also take a small white board with me where I would write out my workout for the day (pre cross fit era so it wasn't a WOD yet). On the whiteboard I would write down the amount of reps I made and maybe a quick little comment about how each lift that day went. At the end of the session I would sit down and transfer my info from my whiteboard to my notebook and maybe elaborate a little more on how the session went.

When I got my first smart phone I tried to keep my log on it and didn't really care for it. For me there is something more "real" about writing stuff down on paper. Especially when your hands are so shaky you can hardly write and your dripping sweat on the pages. So I will stick with just a notebook for my lifting.

I have thought about setting up a spread sheet to track calculated one rep maxes from each workout and maybe put them in a fancy line graph or something.
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Re: Strength & Fitness 2017
« Reply #23 on: January 01, 2017, 10:57:43 PM »
Thanks for doing this again.
Will re-enter my 2016 goals, slightly modified:
4million steps
5000 pullups
12000 pushups
lots of bouldering
climb at the V5 level consistently and V6 level occasionally
lose ~10 lbs of fat (<15% body fat)
complete a bar muscle up
achieve one arm pull up



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Re: Strength & Fitness 2017
« Reply #24 on: January 02, 2017, 06:16:33 AM »
Thanks for doing this again.
Will re-enter my 2016 goals, slightly modified:

complete a bar muscle up
achieve one arm pull up

Do you watch barstars on youtube/intagram? There are a lot of instructional videos there. Check this out: https://www.youtube.com/watch?v=PMEhv0-WC34


I also want to do a bit of bouldering this year. I tried it ages ago.

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Re: Strength & Fitness 2017
« Reply #25 on: January 02, 2017, 08:34:14 AM »
I'm in again... Some are pretty specific, measurable goals. Some are a little vague, but like you said in the open, I just need to get them out there.
  • PR in 10K, current PR is 1:04.56
  • PR in Half Marathon, current PR is: 2:17.40
  • Be more consistent with hill and speed work 
  • 1000+ miles of cycling
  • At least 60 minutes of non-cardio per week
  • Clean up my diet a bit
  • Sprint Triathlon?

A little background on some:
  • The 10K PR is pretty soft and should be an easy mark off if I can find one that fits in my schedule. There just aren't a lot around where I live and it isn't a distance I'm willing to travel to run.
  • For both PR's I need to identify race(s) and actually set up training plans (which will help with the next goal). I'm signed up for a half for the spring, but it's not really a PR course.
  • "Be more consistent with hill and speed work" Should probably read 'do hill and speed work.' I go through stretches of consistency and then fall off. Still run consistently, just not with any real dedicated workouts
  • Last year I failed miserably on my strength training goal, so this year I decided to just go with 'non-cardio.' Whether it be yoga, just ten minutes of body weight work after each run, or actually doing dedicated strength training. At this point I'd count a solid stretching routine if I could make myself do it with some consistency
  • I've maintained my weight loss as per my goals last year, but I know I could eat better quality food. I also know I feel better while working out when I pay attention to what and when I'm eating, so I need to put some attention there this year.
  • Sprint Triathlon has a question mark because last year I did one and it was awful. But husband  reminded me that my first half marathon was an awful experience and I love them now. So maybe I'll try that again, if nothing else, the training was certainly good for my overall fitness. But I think I need to get back in the pool before I decided this is a solid goal.

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Re: Strength & Fitness 2017
« Reply #26 on: January 02, 2017, 10:09:24 AM »
I have a physical disability, so don't laugh *too* hard at my fairly weak goals. :) I do a bunch of exercises, but I'm listing a few that should gauge my overall strength and endurance okay. I make slow progress, and depending on which joints decide to flare up, I sometimes have to take extended breaks from lifting at all.

I do five sets of 10-12 reps to failure for my strength exercises.

1. Shoulder press: 15 pounds (currently 10)
2. Chest press: 20 pounds (currently 12)
3. Lat pull-down: 55 pounds (currently 40)
4. Smith machine: 30 pounds + bar (currently 15 pounds + bar)
5. Hamstring curl: 100 pounds (currently 60-80, depending on gym machine)
6. Quad machine: 20 pounds (currently 10)
7. Swimming: 30 minutes without stopping (currently about 5... I had a long hiatus due to an eardrum rupture)
8. Wheelchairing* in Freedom Chair: 1 hour uneven ground (currently 20 minutes on paved ground)
9. Flexibility: Maintain current (good enough to pass CA high school requirements)
10. Weight: 120 pounds (currently 124 due to holiday treats). I'm not too preoccupied with the number; I just like the waist of my pants to be comfortable. They usually fit best in the 118-122 range.
11. Workout frequency: Ideal 5x/week. Over the course of the year due to health-related breaks, an average of 3x/week is acceptable.

*I am a part-time wheelchair/scooter user as I can't stay on my feet very long (10-15 minutes max, generally). My ultimate goal is to get back into hiking, which I obviously can't do with my feet, so I spent a ton on a really cool hiking wheelchair that I need to get strong enough to take on an actual trail.
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Re: Strength & Fitness 2017
« Reply #27 on: January 02, 2017, 12:26:10 PM »
I'm in for this year too, but I need to figure out my goals still. I'm hoping to get pregnant and have a kid in 2017, so that will obviously impact my goals! Maybe I'll do different 'tiers' of goal sets, depending on how the year goes. Hmm. Need to think on that!
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Re: Strength & Fitness 2017
« Reply #28 on: January 02, 2017, 01:40:38 PM »
Oh I do like this thread! It's always interesting to see people's fitness goals.

Mine: Get my bjj blue belt. Got a lot to learn but that's part of the fun.

My S&C will be this

http://www.tomfurman.com/product/armor-war-augmented-bodyweight-training/

And this:
http://www.strongfirst.com/kettlebell-simple-and-sinister/

Plus a bit of running and yoga.
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Re: Strength & Fitness 2017
« Reply #29 on: January 02, 2017, 02:23:00 PM »
*Sigh* Here we go again!

Firstly, a recap on last year's goals:

Drop >= 25.2lbs of fat:[/b] I lost 15, then bounced back to 215 by the end of the year. I haven't weighed myself over the past few weeks but I feel it will be around 220lb. Failed

3 sets/10 pull ups: I could probably do 8/5/4 at the moment. Failed

Complete 5K: I managed to get up to 3k before the tendonitis started to flare up again. Put this one on hold. Failed

Static hold  3rd-world squats: Nope. Failed

'Resolve' patellar tendinosis in knee: Took me until September to go and see a physio due to me thinking the internet could solve it for me. Did some treatment and I'm still working through the rehab but I think it's improving, so I'll count this as a tentative win. Passed

Once patellar tendinosis is resolved, start weight training: Part of the rehab for my tendonitis is leg press which has effectively forced me to going to the gym. I started weight training again whilst trying to not mess up the knee rehab side of things. Passed

This year I'll be using my experience of last year's goals to tailor more realistic targets.

Goals for 2017

Achieve and maintain 200lb body weight: Until I weigh in tomorrow I'm unsure how much I have to lose but based on my insulation I expect it to be around 20lb. I'll be putting in a stretch target of 190lb but I won't hold myself to this.

3 sets/10 pullups: This will be achieved this year. Part of my weight training regime includes weighted pull ups. Hitting my target weight will definitely help as well!

Do all I can to improve patellar tendinosis in knee: It has to be done.

Hold a third-world squat for 1 minute every day: A minute a day can't be too difficult, right?

Go hiking at least once a month: Started new years day off with a lovely hike around Loch Lomond in Scotland. My new walking boots were fantastic.

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Re: Strength & Fitness 2017
« Reply #30 on: January 02, 2017, 02:32:55 PM »
Thanks for maintaining this thread again, Jordan.

I've really fallen off the movement wagon in the past year. I want to get myself back to the place where NOT exercising every day feels bad. I'm going to start really slowly here and establish this as my 1st quarter goal:
Do SOMETHING Every Day

The following will count:
Walking/Hiking
Bicycling for fun or transportation
Music gig (this is 3 hours of standing/singing/guitar playing, plus setup and tear down)
Swimming (once the pool is ready to go)
Kayaking
Any type of resistance training
Yoga/Pilates
Yard work/heavy house work - 30 minutes or more

I'll keep track on my Google Calendar

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Re: Strength & Fitness 2017
« Reply #31 on: January 02, 2017, 02:43:11 PM »
Thanks for maintaining this thread again, Jordan.

I've really fallen off the movement wagon in the past year. I want to get myself back to the place where NOT exercising every day feels bad. I'm going to start really slowly here and establish this as my 1st quarter goal:
Do SOMETHING Every Day

The following will count:
Walking/Hiking
Bicycling for fun or transportation
Music gig (this is 3 hours of standing/singing/guitar playing, plus setup and tear down)
Swimming (once the pool is ready to go)
Kayaking
Any type of resistance training
Yoga/Pilates
Yard work/heavy house work - 30 minutes or more

I'll keep track on my Google Calendar

I *really* like you "do something every day" goal. That's flexible enough that whatever happens with my health, I'm covered.

So for right now, let's say:
-Meet my Daily Minumums every day
-Do SOMETHING physically active every day
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Re: Strength & Fitness 2017
« Reply #32 on: January 02, 2017, 03:15:35 PM »
-Do SOMETHING physically active every day

I do like this but I think it would need a lower limit. Whilst getting out of bed, for example, could count as a physical activity I wouldn't class it as achieving the goal!

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Re: Strength & Fitness 2017
« Reply #33 on: January 02, 2017, 03:23:24 PM »
-Do SOMETHING physically active every day

I do like this but I think it would need a lower limit. Whilst getting out of bed, for example, could count as a physical activity I wouldn't class it as achieving the goal!
Wouldn't that be a higher limit?

I'll get all the new people added tomorrow.

Don't forget the current question: what do you use if you log your workouts?
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Re: Strength & Fitness 2017
« Reply #34 on: January 02, 2017, 03:41:28 PM »
-Do SOMETHING physically active every day

I do like this but I think it would need a lower limit. Whilst getting out of bed, for example, could count as a physical activity I wouldn't class it as achieving the goal!
Wouldn't that be a higher limit?

I'll get all the new people added tomorrow.

Don't forget the current question: what do you use if you log your workouts?

Re: lower limits. That's why I also included the "daily minimums". As they currently stand, my list is this:
- Get dressed and morning routine
- Eat breakfast: must involve eggs
- Go for a walk
- Do a yoga flow
- Get under the barbell (Minimum- 1x5 squats with bar)
- Do something on the house- laundry, or wipe counters, or sweep, etc
- Eat a vegetable
- If you didn't eat fish yesterday, you must eat fish today
- Take probiotic, eat yogurt
- Shower and pre-bed routine

As for recording... hmm, I haven't decided yet. I did an excel spreadsheet last year, and it ended up being super slow and crashing my computer and generally majorly frustrating, so that isn't great. Maybe I'll move over to a google doc this year?
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Re: Strength & Fitness 2017
« Reply #35 on: January 02, 2017, 03:43:12 PM »
-Do SOMETHING physically active every day

I do like this but I think it would need a lower limit. Whilst getting out of bed, for example, could count as a physical activity I wouldn't class it as achieving the goal!
Wouldn't that be a higher limit?

I'll get all the new people added tomorrow.

Don't forget the current question: what do you use if you log your workouts?

I think you might be right there.

I use Google Sheets to log my workouts. Pretty simple and I can access it from my phone when I need to.


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Re: Strength & Fitness 2017
« Reply #36 on: January 02, 2017, 05:08:42 PM »
I also use a google sheet. I track my 1RM-10RM for the main three lifts in one grid and for major accessories in another (e.g. close grip bench, deficit deadlift, safety bar squat, overhead press, etc.). Every time I beat a max I update the cell and add a note with the date so I have a historical record. I also track my total (bench+squat+deadlift in lbs) and bodyweight in a separate table.

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Re: Strength & Fitness 2017
« Reply #37 on: January 02, 2017, 05:16:12 PM »
I would like to join you all this year.

Journey:
-Cardio 4+days/wk
-Weights 3+days/wk
-Yoga 3+days/wk

Destination:
-Improve steady state treadmill workout to 4.2mph jog.
-Be able to do one unassisted chin up. 
-Maintain/increase flexibility slightly- be able to reach toes with knuckles.

Tracking via Lift Log app.


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Re: Strength & Fitness 2017
« Reply #38 on: January 02, 2017, 07:06:24 PM »
*Sigh* Here we go again!

Firstly, a recap on last year's goals:

Drop >= 25.2lbs of fat:[/b] I lost 15, then bounced back to 215 by the end of the year. I haven't weighed myself over the past few weeks but I feel it will be around 220lb. Failed

3 sets/10 pull ups: I could probably do 8/5/4 at the moment. Failed

Complete 5K: I managed to get up to 3k before the tendonitis started to flare up again. Put this one on hold. Failed

Static hold  3rd-world squats: Nope. Failed

'Resolve' patellar tendinosis in knee: Took me until September to go and see a physio due to me thinking the internet could solve it for me. Did some treatment and I'm still working through the rehab but I think it's improving, so I'll count this as a tentative win. Passed

Once patellar tendinosis is resolved, start weight training: Part of the rehab for my tendonitis is leg press which has effectively forced me to going to the gym. I started weight training again whilst trying to not mess up the knee rehab side of things. Passed

This year I'll be using my experience of last year's goals to tailor more realistic targets.

Goals for 2017

Achieve and maintain 200lb body weight: Until I weigh in tomorrow I'm unsure how much I have to lose but based on my insulation I expect it to be around 20lb. I'll be putting in a stretch target of 190lb but I won't hold myself to this.

3 sets/10 pullups: This will be achieved this year. Part of my weight training regime includes weighted pull ups. Hitting my target weight will definitely help as well!

Do all I can to improve patellar tendinosis in knee: It has to be done.

Hold a third-world squat for 1 minute every day: A minute a day can't be too difficult, right?

Go hiking at least once a month: Started new years day off with a lovely hike around Loch Lomond in Scotland. My new walking boots were fantastic.

Sorry about your tendonitis mate :(

I had it bad in my elbow all summer and fall but it seems to have finally resolved itself with rest.

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Re: Strength & Fitness 2017
« Reply #39 on: January 02, 2017, 07:16:12 PM »
I had my first workout of 2017 today. I did heavy-ish back and front squats to see where I was at. This was the heaviest I have squatted in about a year.

BS - 130 kg/286 lbs 3x3 (Felt heavy. I think this is around my 4, maaaaybe 5 rep max currently)
https://www.instagram.com/p/BOxxnCiDorB/?taken-by=skinnin_kinnon

FS - 105 kg/ 231 lbs 3x3 (Not so heavy. Could have done 5 for sure).
https://www.instagram.com/p/BOxyMnmjJwe/?taken-by=skinnin_kinnon

Answer to your question: I track some workouts by posting segments on instagram. When I was competitive I wrote all my workouts down by hand in a log book, but I don't do that anymore. I know my maxes by memory (and have the videos on instagram).

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Re: Strength & Fitness 2017
« Reply #40 on: January 02, 2017, 07:26:07 PM »
Glad to see so many people throwing down this year! I had good intentions of running a timed mile today to set a baseline. However, I also hauled off a tree I cut down earlier this week. I had about seven loads of a full sized pickup and car trailer to haul off. I did enjoy all the free deadlifts and loaded carries though. I have a weight session planned for the morning and have to teach class after work so I will plan on running one on Wednesday.
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Re: Strength & Fitness 2017
« Reply #41 on: January 02, 2017, 08:57:24 PM »
Thanks for doing this again.
Will re-enter my 2016 goals, slightly modified:

complete a bar muscle up
achieve one arm pull up

Do you watch barstars on youtube/intagram? There are a lot of instructional videos there. Check this out: https://www.youtube.com/watch?v=PMEhv0-WC34


I also want to do a bit of bouldering this year. I tried it ages ago.


Thanks for the link.  I had been watching a few muscle up tutorials on Youtube to try to figure out the technique.  I practice some half muscle ups on the low pullup bar at my kids school with a jump start, but haven't really gotten the power of the pulling where I get much beyond my shoulder blades above the bar.  I am still working on improving my kip, since I do very strict pullups. 
Check out some of our projects.

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Re: Strength & Fitness 2017
« Reply #42 on: January 03, 2017, 07:02:02 AM »
This year I'll be using my experience of last year's goals to tailor more realistic targets.

That is why I love seeing the progressions people experience year over year. Even if it hasn't been verbalized, I think it's obvious that everyone who regularly joins this gauntlet is all about identifying sustainable ways of staying fit. It's awesome.

Thanks for all of the suggestions regarding how you log your workouts. For those of you who are willing, I created a shared Google Drive Folder, if you want to upload an anonymized version of your log (Lagom, and other people who use paper, a doc/picture with the information you log will allow me to create a printable template). This is purely optional, though, and I don't want to pressure anyone. If you are worried about privacy, just let me know (probably via PM or contacting me via Google Drive - I think you can email me from there), and I'll pull it down, create my own copy, and upload it for sharing under my name. Here is a read only repository for additional resources you can access. I will attempt to avoid putting any copyrighted material in there, but if there is something you want, or something you think should be added, throw it in the uploads folder, and I'll get it added to the read only folder and announce new content here.

TFS, I totally missed that you changed your username, but I've updated the participant tracking post with the new name.

Here shortly, I'm going to break the resource post into specific parts. I previously broke it up by what medium it was, but I now think that sections and icons will be more user friendly. Right now, I'm thinking of the following sections (Comment if there is something else you would like, or have suggestions).

  • Logging
  • Measurements
  • Workout Programs
  • Motivation (apps and the like to keep you motivated - like Habitica and stuff)
  • Troubleshooting/Form
  • General Information
  • List of resources available in drive (maybe?)

Oh, and am I going to be the only one who winds up posting solid baseline numbers and a before photo? When it comes to posting them, it's not the most important part (although it's fun), but having that info available is great for your own progress.
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Re: Strength & Fitness 2017
« Reply #43 on: January 03, 2017, 08:13:35 AM »
Quote
Oh, and am I going to be the only one who winds up posting solid baseline numbers and a before photo? When it comes to posting them, it's not the most important part (although it's fun), but having that info available is great for your own progress.

I plan on getting this done this week sometime. I just haven't been able to get a time where my wife and I are both available to get the measurements and take a photo I would like to do quarterly update photo and measurement as well.
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Re: Strength & Fitness 2017
« Reply #44 on: January 03, 2017, 08:42:43 AM »
Oh I do like this thread! It's always interesting to see people's fitness goals.

Mine: Get my bjj blue belt. Got a lot to learn but that's part of the fun.

My S&C will be this

http://www.tomfurman.com/product/armor-war-augmented-bodyweight-training/

And this:
http://www.strongfirst.com/kettlebell-simple-and-sinister/

Plus a bit of running and yoga.

I like the look of that Armor of War book. I have too many currently to justify it, but it's on the list.

Quote
Oh, and am I going to be the only one who winds up posting solid baseline numbers and a before photo? When it comes to posting them, it's not the most important part (although it's fun), but having that info available is great for your own progress.

I plan on getting this done this week sometime. I just haven't been able to get a time where my wife and I are both available to get the measurements and take a photo I would like to do quarterly update photo and measurement as well.

Cool.
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Re: Strength & Fitness 2017
« Reply #45 on: January 03, 2017, 09:05:42 AM »
sub 185lb and 15% BF
20 pullups in one set
walk 3x a week for 15 minutes as fast as humanly possible - going farther each day
develop definition in my abs using Miotactic crunches and cat vomit and low BF
develop definied arm and shoulder muscles but not huge.
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Re: Strength & Fitness 2017
« Reply #46 on: January 03, 2017, 09:06:12 AM »
I am going to join this gauntlet this year! Last year I achieved my goal of getting below 125 lbs. This year's goal is to get stronger. As for actual, trackable goals:

1. Commit to a lifting program. (I just started working on proper form on Sunday, so I will update the thread with weight goals as I go.)
2. Eat cleaner. (I slipped really bad on my low-sugar goals in December. To help with macros/micros, I'm going to start tracking in MFP.)
3. Go on 2 hikes per month. (This doubles as a good cheap date with my fiancee.)

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Re: Strength & Fitness 2017
« Reply #47 on: January 03, 2017, 09:18:08 AM »
[...] cat vomit[...]

I had to google that. Awesome.

I am going to join this gauntlet this year! Last year I achieved my goal of getting below 125 lbs. This year's goal is to get stronger. As for actual, trackable goals:

Welcome to the gauntlet, and congrats on last years weight loss. 
Join the cycling challenge!
Get in shape in 2017!
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Re: Strength & Fitness 2017
« Reply #48 on: January 03, 2017, 09:23:57 AM »
This is my first year on the Forums, but I will jump in here.

- Run a 5K under 18 minutes. I ran one on 1/1 in 20:12 (my PR is 20:01) so that is my baseline. With only a couple months of serious training, I think I have the potential to shave 2 minutes off my time.

- Drink 4 bottles of water a day (17 ounce bottle) at work.

- Work up to 13 mile runs for Spartan Beast race in May.

- 150 minutes of intense activity per week (30 minutes/5 days). Biking, running, interval body weight work, etc.

- Build a pull up bar for home office. Do 10 pull ups straight.

For tracking I use a couple of tools. Running I use the Runtastic App (keeps pace, distance, etc). Other cardio (including running) I use a Garmin HR wrist watch. It also keeps my step logged which I had never thought about before until I got this thing for Christmas

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Re: Strength & Fitness 2017
« Reply #49 on: January 03, 2017, 09:49:57 AM »
I will jump in (on this and the weight loss challenge). The Decluttering challenge last year was a big help. I'm currently in pitiful shape so I'm starting with low goals.

Goals:
1) Lose 11% of my body weight.
2) Work up to 10 push-ups (if my injured hand will allow it).
3) Complete a couch-to-5k program (the ultra slow version).
4) Start at 6,000 steps per day and work up to 10,000+.
5) Daily stretching.