Author Topic: Strength & Fitness 2018  (Read 2625 times)

oneday

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Re: Strength & Fitness 2018
« Reply #50 on: January 07, 2018, 06:25:19 PM »
Yoga is becoming a fun part of my bedtime routine, and easy to fit in every day.

I am curious about your routine. Also, thank you for reminding me that there are other parts of the day in which I can do stuff.

Hmm, yes.  Bedtime yoga is intriguing.  I will have to remember this once I reach my goal of doing AN pushup. 
Motto for 2017: ďA year from now you may wish you had started today.Ē ~ Karen Lamb

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Jon_Snow

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Re: Strength & Fitness 2018
« Reply #51 on: January 08, 2018, 10:16:28 PM »
Mondays (when I'm in Fitness Mode) have always been my big workout day. Sunday is typically a "do nothing" day do there is lots in the tank.

Not sure I'm trusting the RHR number or the calories credited to the weight workout, but it felt good to be back "on it". One month of this and I'll be ready to relax a bit in Baja...where, incidentally, my DW is running a half marathon. We are on this journey together. :)


Sailor Sam

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Re: Strength & Fitness 2018
« Reply #52 on: January 08, 2018, 10:55:08 PM »
Iíve been doing the Yoga With Adriene 30day challenge. Itís fulfilling my gauntlet goals, but reminding me of how out of shape and overweight I am. These reminders lead to >1 freaking out. I suppose that balances to zero, eh?

Comfort me, Snow. Do it now.

Jon_Snow

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Re: Strength & Fitness 2018
« Reply #53 on: January 08, 2018, 11:30:42 PM »
You're gonna be fine dude.

We're all in this together.

Eucalyptus

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Re: Strength & Fitness 2018
« Reply #54 on: January 09, 2018, 04:44:52 AM »
So far I have a few goals for this year. The first is vague, sorry:
- go as much as possible to the gym at work before my membership expires in June (at least once a week). This will be kept in check by a couple of my goals though:

1. Deadlift 2x bodyweight (raw no straps belts or help) by June (currently 1RM appx 145kg (PB), BW 81kg).
2. 10reps 300kg on leg press machine (current 260kg no worries. Did 5x270kg the other day without hassle).
3. Install a chin-up bar or rockclimbing holds at home by June. Get back to at least 10x full dead hang overgrasp chinups by end of year (currently maybe 3?).
4. Do at least 20 "Stair Runs" with my mate Stephen (he has agreed)
5. Do a 24hr Rogaine, competitively with Stephen (should be doing one in July).
6. Get to 1min34second 500m Row by Jan 31st! (This is a comp set by the gym. One of the guys in my lab group did 1.34 the other day, I did 1.39).
7. Get to 1min30second 500m Row by June.

Cheers and good luck everyone!

tyrannostache

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Re: Strength & Fitness 2018
« Reply #55 on: January 10, 2018, 11:09:02 AM »
@tyrannostache , @Drole , @TX2RVA , I've got you added. Welcome to the gauntlet. @TX2RVA , that MURPH looks intense.

Thanks so much for adding me to the tracking post, jordanread, and parsing my vague goals. I've been planning and want to make my goals a little more specific:

Weightlifting or bodyweight strength workout 3x/week (even if it has to be after 8pm!)
Walk, run, and bike more, including biking or walking to work/daycare 2x/week once roads are safe for baby bike trailer or jog stroller.
Get outside to play with kids more--start teaching 5YO to ski, skate, and paddle.

jordanread

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Re: Strength & Fitness 2018
« Reply #56 on: January 11, 2018, 10:49:39 AM »
@Eucalyptus , I've got you added to the tracking post. @tyrannostache , I've updated your goals.
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Eucalyptus

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Re: Strength & Fitness 2018
« Reply #57 on: January 11, 2018, 06:21:45 PM »
Thanks!


I'm pretty determined to hit some of these goals, particularly the 2x BW deadlift. I've had this as distant goal post for years, but my random gym memberships and then attendance and then injuries (not from DL, ankles and such from other things) have held me back.

HarbingerofBunnies

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Re: Strength & Fitness 2018
« Reply #58 on: January 12, 2018, 11:36:40 AM »
Iíll jump in this year. 2017 was a mixed bag for me. My diet is great, Iím a keto guy, high amounts of meat/eggs/dairy, small amount of veg and occasional berries. We produce about half our own meat (rabbit) and eggs, hoping to increase that this year. We grow a lot of our veg and berries.

 Keto works well for me and is very easy to stick to, as cheating on it makes you violently ill. Iím at my lowest adult weight except for one other period, and during that period I was biking a shit ton of miles every day. Would like to get under 200, which I havenít weighed since I was about 13 (very chubby kid).

My homestead requires a certain baseline of activity every day. Moderate lifting (water and feed) and activity. I feel like I can shovel dirt, carry feed bags or bales of hay at a moderate pace all day if I needed to. Even more so since starting keto. My intense cardio needs some work, something really hammered home since I joined a homeschool family hiking club. I get winded easily climbing hills when hiking, etc. Need to get around to having my bike repaired and then use it. I also enjoy walking and hiking, but struggle to fit it in during the winter when itís so goddamn cold and dark.
Can we talk about how rabbits look like the harbingers of destruction and bloodshed on the battlefield whenever they yawn?

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Jon_Snow

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Re: Strength & Fitness 2018
« Reply #59 on: January 12, 2018, 12:17:01 PM »
Jan. 5   - 197 lbs, 17% BF
Jan. 12 - 189 lbs, 14% BF

On course...probably ahead of schedule really. I've been diligent in using a combo of diet and exercise to fashion a significant caloric deficit per day. Much of my excess, and unwanted weight was a result of excess over December and into the first part of January - I enjoyed all the excellent food and drink and was quite aware of the effects as they inevitably manifested. I knew that a considerable amount of weight would literally melt off rapidly if I put the work in. Averaging 800 calories of exercise burned per day for my first week certainly qualifies I think. :) The remaining 7 pounds I'd like to lose will come off much more slowly...which is just fine.

The current plan is to keep this up for another 3 weeks, catch my breath in Baja in early February, then return home and resume intense training until May...when my gym-centric focus switches to my outdoor hobbies. The intent is hit the ground running in a very fit state so that I can shoot for some ambitious goals that relate to those hobbies. I might post some of these here at some point.

oneday

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Re: Strength & Fitness 2018
« Reply #60 on: January 13, 2018, 10:59:28 AM »
Week 2 is complete! Jogged first thing today, I think it made a difference. Got all the way through Holy Wars...Punishment Due (a 6+ minute song) before walking.

Made some progress on pushups too.
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Jon_Snow

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Re: Strength & Fitness 2018
« Reply #61 on: January 14, 2018, 07:46:55 PM »
It's Sunday and that means the end of my first week of dedication to a new program of diet and exercise that will (hopefully) see me reach the levels of fitness that I achieved a few years ago.

A screenshot from my Garmin fitness app provides a snapshot of what my week of exercise looked like. A BALANCED (and this will continue to be a theme for me) mix of cardio and strength work. As is clearly evident, gym bike work is featuring heavily right now, but once I get a bit more excess weight off I'll start to ramp up the running. I've learned from past mistakes the cost of running too much before my body is ready for it.
 


The one run recorded happened today. My DW and I ran 7k to a local craft brewery where we enjoyed a couple of pilsners and lagers. Remember what I said about BALANCE? This fitness regime has plenty of room for occasional treats such as a couple of brews as a reward at the end of an exercise session. At this very moment, as I'm typing this I'm eating Twizzlers. Again....balance.

One of my goals to hit a minimum of 750 "intensity minutes" was easily made in week one. It's as though my body is telling me that it WANTS to get back to where it was previously. Throughout the week I kept pushing, waiting for fatigue to set in...."listening to my body" is a term that is commonly heard, and I have definitely to do this. I was listening for signs of my body telling me to take a rest day this week...it didn't happen. It might next week, or the week after, and I will dial things back accordingly.

Another snapshot showing the past week in terms of "intensity minutes". As expected, Monday was a big activity day, with both cardio and weights. And just as I was expecting normal fatigue to be setting in on Friday...instead I got a second wind and just crushed out an amazing workout. Saturday amounted to the closest to a "rest day" that I had in Week 1, but DW and I still got out for an 8k walk.




And to help further explain the concept behind "intensity minutes", I'll post this. It really helps illustrate how you can really increase your numbers if you can elevate you workout into the VIGOROUS category.



Week 2 starts tomorrow. :)

TX2RVA

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Re: Strength & Fitness 2018
« Reply #62 on: January 15, 2018, 07:24:13 AM »
Of the very long list of goals I listed on the previous page, these are the ones I'm currently working towards:

-Petersburg half marathon <= 1:54:59
-Pull up 1 set/10
-Dips 1 set/20
-Pistol squats 1 set/10
--

- I'm behind on my mileage due to the weather and we are supposed to get more snow on Wednesday and I really don't want to run on the treadmill.
- My PR for pullups is holding at 5.  However, I continue to get stronger at chinups so at least I can see some progress.
- PR for dips is 12 and I don't doubt I'll hit my goal of 20 by the end of the year.
- My pistol squats are trash!  I have the strength just not the mobility so I'm focusing on increasing flexibility in my lower legs and ankles for now. 

flan

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Re: Strength & Fitness 2018
« Reply #63 on: January 15, 2018, 09:00:40 AM »
It's kind of hilarious how far I am (mentally) from the original goals I set myself by the end of the year, but it is always fun to start a new year and set fresh goals ;)

THIS YEAR'S GOALS:

- attend 100 krav maga classes in 2018
- pass Level 1 belt test in krav maga
- lose 1 inch around waist and maintain

AcftW

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Re: Strength & Fitness 2018
« Reply #64 on: January 17, 2018, 03:39:17 PM »
@jordanread

Will you also add Overhead Press 1x5 @135 lbs to my goals in the tracking post?  Iím committing to actually trying to build it up, and getting over my fear of dislocating my shoulder (again).

chasingthegoodlife

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Re: Strength & Fitness 2018
« Reply #65 on: January 18, 2018, 02:49:03 AM »
Ok, I’m going to do this. Hubs and I are talking about maybe trying for a baby later this year and I’d love to go into that journey in great physical shape.

The specific goals are a bit trickier, and I can’t decide whether I want to join a gym again.

For now I’m going with:
Restart (and finish) the couch to 5k program.
Design a strength training program I can do at home without hating my life, then actually do it 2x per week.
Gentle yoga more nights than not.



asosharp

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Re: Strength & Fitness 2018
« Reply #66 on: January 18, 2018, 04:17:21 AM »
Anyone here use a Fitbit? I have one but I don't have any friends who use it! I'd love to be able to do the challenges and have people on my list that I can do them with.

I really need to lose weight, which I've documented on some other thread about losing weight challenges or something or other in this Throw Down The Gauntlet thingo.

I attempted to do more exercise last year - I took up zumba, Latin dancing, and golf. Unfortunately golf also ruined my knee, and I'm currently seeing the physio.

My #1 goal is to getting my knee into shape, with the help of the physio.

I officially joined the gym yesterday, 12 month contract.
I'd like to do at least 8,000 steps a day as that's the amount of steps WHO recommends.
Also do all of my physio stuff every day, which means going to the gym daily.
I'd also like to lose at least 10 k.g. by the end of the year.

After my knee gets better, I am interested in getting back into zumba and dance classes. I have an 'ultimate' goal where I would love to teach dance class one day.

Not sure about doing golf again though lol... my physio says I shouldn't be put off golf but get a better instructor. A friend told me about a golf club which does 1.5 hour sessions and apparently most of it is to do drills so that golfers don't injure themselves. I'll think about it because surprisingly even my friends who are notorioius for not playing sports actually play golf so it's something the girls and I can do together even if it's just at the driving range.

jordanread

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Re: Strength & Fitness 2018
« Reply #67 on: January 18, 2018, 07:23:39 AM »
@flan @chasingthegoodlife @asosharp I've got you all added to the tracking post. Please look over the goals and make sure I didn't screw anything up.

@AcftW I've added the Overhead Press to your goals.

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jordanread

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Re: Strength & Fitness 2018
« Reply #68 on: January 18, 2018, 08:02:54 AM »
@asosharp you brought up an interesting point. I know @Jon_Snow uses garmin now, we do have a strava group (that I really should put as a resource), and many other people have used fitbits throughout the past. My sense of those communities are that they are a touch more competition than support, so I personally don't join them. But, if there are already existing Mustachian groups for some of these platforms, I'd definitely be interested in people posting them here.

So does anyone have existing groups in any of these platforms designed for Mustachians and/or support?
Join the cycling challenge!
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Jon_Snow

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Re: Strength & Fitness 2018
« Reply #69 on: January 18, 2018, 12:55:29 PM »
@asosharp you brought up an interesting point. I know @Jon_Snow uses garmin now, we do have a strava group (that I really should put as a resource), and many other people have used fitbits throughout the past. My sense of those communities are that they are a touch more competition than support...

Correct, I use the Garmin ecosystem now. I made the switch from Fitbit because I wasn't very pleased with Fitbit build quality...they had the tendancy to disintegrate on my wrist...sun + sea water didn't agree with them it seemed. I've heard it said that the Fitbit software is better than Garmin's....but for my own purposes, I really need something that will physically endure sometimes extreme outdoor environments.

And for whatever reason, I have always been very good at self-motivation, so the joining of online fitness groups and challenges would probably benefit me much.

I'm just off to the gym for a cardio session which will consist of 30 minutes of incline (8%) treadmill walking and 30 minutes of stationary bike (Level 15 resistance). These activities will allow me to keep my heart rate between 145 and 155 BPM, for a total calorie burn of around 800 - and another 120 in my weekly "intensity minutes" bank (remember, X2 credit for VIGOUROUS minutes).

I'm really starting to feel good...the process of being leaner, lighter, stronger in combination with increased cardiovascular endurance is progressing well. I found myself today realizing that my current regime is pretty much identical to the one I embarked upon immediately following my FIRE in 2014. That journey saw me lose almost 60 pounds. Thankfully, I do not nearly have as far to go this time to get to my desired destination. I can't see not being there by April...when I will leave the gym-scape behind and switch over to my outdoor pursuits. 

JR...I might just post a rather bizarre kayaking goal on the board. I need to think further on it's feasibility....or ridiculousness. ;)

jordanread

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Re: Strength & Fitness 2018
« Reply #70 on: January 18, 2018, 01:04:02 PM »
Correct, I use the Garmin ecosystem now. I made the switch from Fitbit because I wasn't very pleased with Fitbit build quality...they had the tendancy to disintegrate on my wrist...sun + sea water didn't agree with them it seemed. I've heard it said that the Fitbit software is better than Garmin's....but for my own purposes, I really need something that will physically endure sometimes extreme outdoor environments.

I've heard, and experienced the same.

And for whatever reason, I have always been very good at self-motivation, so the joining of online fitness groups and challenges would probably benefit me much.

I'm just off to the gym for a cardio session which will consist of 30 minutes of incline (8%) treadmill walking and 30 minutes of stationary bike (Level 15 resistance). These activities will allow me to keep my heart rate between 145 and 155 BPM, for a total calorie burn of around 800 - and another 120 in my weekly "intensity minutes" bank (remember, X2 credit for VIGOUROUS minutes).

I'm really starting to feel good...the process of being leaner, lighter, stronger in combination with increased cardiovascular endurance is progressing well. I found myself today realizing that my current regime is pretty much identical to the one I embarked upon immediately following my FIRE in 2014. That journey saw me lose almost 60 pounds. Thankfully, I do not nearly have as far to go this time to get to my desired destination. I can't see not being there by April...when I will leave the gym-scape behind and switch over to my outdoor pursuits. 

JR...I might just post a rather bizarre kayaking goal on the board. I need to think further on it's feasibility....or ridiculousness. ;)

Dude, by all means post the goal. How'd you do for last year's  2016's goal of 500K paddled?

I've a sneaking suspicion it might involve backwards paddling.
Join the cycling challenge!
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Jon_Snow

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Re: Strength & Fitness 2018
« Reply #71 on: January 18, 2018, 03:49:41 PM »
Dude, by all means post the goal. How'd you do for last year's  2016's goal of 500K paddled?

I've a sneaking suspicion it might involve backwards paddling.

Your suspicion is pretty damned accurate. ;) I've goofed around with backwards paddling before, and MAYBE done a single kilometre in one shot...but a 20km+, around-the-island soujourn would be a much different story. I know for a fact that it would be using completely different muscle groups than the forward stroke does...and a ocean touring kayak is not designed to track very straight backwards and there would be constant looking behind to gauge my route...so the process is likely to become annoying at some point. I suspect this will be a lifetime "one off" event if I do it. It's not really a fitness thing though is it? More of a "why the hell not" thing. But then again, what good is FIRE if you can't occasionally do goofy shit? ;)

I believe I did pull off my 500km's paddled in 2016....I just can't remember if I posted the official results or not. I'll keep track of my distance paddled this year just out of curiousity, but not planning to hit any particular distances.

In other, actual fitness related news....I hit the wall HARD today. Had to dial back the resistance on the bike several levels. This is body telling me something. So I will listen.

jordanread

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Re: Strength & Fitness 2018
« Reply #72 on: January 18, 2018, 04:04:56 PM »
Dude, by all means post the goal. How'd you do for last year's  2016's goal of 500K paddled?

I've a sneaking suspicion it might involve backwards paddling.

Your suspicion is pretty damned accurate. ;) I've goofed around with backwards paddling before, and MAYBE done a single kilometre in one shot...but a 20km+, around-the-island soujourn would be a much different story. I know for a fact that it would be using completely different muscle groups than the forward stroke does...and a ocean touring kayak is not designed to track very straight backwards and there would be constant looking behind to gauge my route...so the process is likely to become annoying at some point. I suspect this will be a lifetime "one off" event if I do it. It's not really a fitness thing though is it? More of a "why the hell not" thing. But then again, what good is FIRE if you can't occasionally do goofy shit? ;)

The best fitness things are based in "Why the hell not" IMHO. 

I believe I did pull off my 500km's paddled in 2016....I just can't remember if I posted the official results or not. I'll keep track of my distance paddled this year just out of curiosity, but not planning to hit any particular distances.

You didn't post. But awesome!!


In other, actual fitness related news....I hit the wall HARD today. Had to dial back the resistance on the bike several levels. This is body telling me something. So I will listen.

How many of you hit the wall this week? What does it mean to you?
Join the cycling challenge!
Get in shape in 2018!
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Spoon

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Re: Strength & Fitness 2018
« Reply #73 on: January 19, 2018, 03:39:02 AM »
Hi Jordanread, Iím in!

My fitness history:
My first full time job was as a bicycle courier, I was riding 600km+ (my guesstimate) a week, training twice a week for rugby, and playing a match on the weekend. I will never be this fit again, but I do find it easy to get my resting heart rate down. That lasted around 6 months, before I started a variety of less active jobs. For the next 6 years or so I spent regular time in the gym and did some yoga. My next major job change was into construction and most days involve moderate physical activity, with not very much cardio. I do a small amount of cardio each year before I lose interest and quit. Gym work is out, but I have the equipment at home for bodyweight fitness, which I did last summer.

The goals:
Increase flexibility, strengthen core, increase fitness and lower body fat percentage.

The plan:
I will do 2 yoga sessions a week. I am a fan of Yoga with Adriene and have done her programs on and off for a few years. I started her 30 day True series and will move on to another 30 day program after that. I plan on doing some extra planks with my sessions from here on in which will increase core strength. Currently sitting on 3/104

I will do 26 days of intermittent fasting,using Michael Mosleyís system. When I am working I lose weight anyway, as I snack less and burn more energy. I have a month holiday booked in the middle of the year and would like to start that in good shape. Currently sitting on 0/26
 
I will do 3 cardio sessions a fortnight. I plan on starting with running to build fitness before moving to H.I.I.T. I did a few months of Body for life around 10 years ago and found the cardio plan there good, so that will be my starting point. Currently sitting on 1/78

I will do one strength session a week. I have never been able to do 10 chin-ups in a row (got to 9 around 9 years ago) and would be pumped to reach this goal. Currently sitting on 0/52

Goodluck to everyone
« Last Edit: January 19, 2018, 01:41:22 PM by Spoon »

Jon_Snow

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Re: Strength & Fitness 2018
« Reply #74 on: January 19, 2018, 04:47:55 PM »
Jan. 5   - 197 lbs, 17% BF
Jan. 12 - 189 lbs, 14% BF
Jan. 19 - 187 lbs, 14% BF

I'm ready to declare the "holiday bloat" gone. Now it's just going to be slow, steady progress until I hit my goals. My DW is in the midst of her half marathon training so if a break in the weather materializes tomorrow we are going to go for a 12km run. I haven't run that kind of distance in quite a while, subsisting instead on a diet of 5 and 7k's. I feel good. I think I'm ready.

Drole

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Re: Strength & Fitness 2018
« Reply #75 on: January 20, 2018, 10:20:30 AM »
Jan. 5   - 197 lbs, 17% BF
Jan. 12 - 189 lbs, 14% BF
Jan. 19 - 187 lbs, 14% BF

I'm ready to declare the "holiday bloat" gone. Now it's just going to be slow, steady progress until I hit my goals. My DW is in the midst of her half marathon training so if a break in the weather materializes tomorrow we are going to go for a 12km run. I haven't run that kind of distance in quite a while, subsisting instead on a diet of 5 and 7k's. I feel good. I think I'm ready.

Well damn....I have to ask...what is your diet?  10 lbs in 2 weeks is mighty impressive to me when you are at that % BF.  I note your very intense workout post above, but would be interested in learning a bit more about what you are doing.

Trifele

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Re: Strength & Fitness 2018
« Reply #76 on: January 20, 2018, 11:53:48 AM »

How many of you hit the wall this week? What does it mean to you?

No wall, Jordan.  I feel great!  Like my body is saying "What took you so long to get back to strength training, slug?"  :)

Patrik

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Re: Strength & Fitness 2018
« Reply #77 on: January 20, 2018, 03:47:17 PM »
I will also join in, as I think it is a good way of holding yourself accountable.

I've been gaining weight more or less for 15 years now, and this is the year it will turn around!

I don't have a working scale right now, but I would imagine I weigh north of 120 kg. I would like to get down to 100 at the end of the summer (31/8). And in the long term down to 80 kg.
I am also serioulsy inflexible, so I will work on that too.

I have already started this process:
  • counting calories
  • Daily short yoga-program
  • Weight lifting program 1-2 times per week (will increase to 3 times per week when my body feels ready for that).
  • 2 hikes per month
  • Once a week longer yoga program

So far it feels great, already lost a bit more than an inch around my waist! Next weekend will be a longer hike for at least 4-5 hours with snowshoes.

jmwagner5

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Re: Strength & Fitness 2018
« Reply #78 on: January 20, 2018, 08:14:53 PM »
Just wanted to check in and provide an update on progress.

Been getting up to do my workouts at 4:30AM so that way I make sure I "put first things first" as the saying goes.  Got in 21 miles two weeks ago and 23.3 miles in the the week that just ended today so the mileage is building up nicely.  Pace has dropped down from 7:18/mile to an average of 7:03/mile for the training runs so I feel pretty good about increasing the speed components now. 

Push ups are up from 20 in a sitting to 50 in a sitting after just 2 weeks of doing them daily.  Here's to hoping that this sort of pattern continues onwards! 

Now I just need to pick some 5K races to actually get a benchmark 5K time down and start looking more into Kettlebells. 

If this all keeps going at this rate, I'm going to need some new goals by June!

jordanread

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Re: Strength & Fitness 2018
« Reply #79 on: January 20, 2018, 09:05:49 PM »
Kicking ass everyone!! @Spoon and @Patrik , I've got you too added.

I've got some things I want to get written out, but I won't get it written up until Monday, which is coincidentally the first real bad weather day we'll have and my first opportunity to overcome some motivation issues I've been dealing with.
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