Author Topic: Strength & Fitness 2015  (Read 179546 times)

jordanread

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Strength & Fitness 2015
« on: December 30, 2014, 12:55:03 PM »
The Challenge
Set a specific goal. Identify hurdles. Create plan to overcome hurdles. Execute plan. Meet goal.

The Guidelines
The goal you choose can be anything fitness related that you want. I've listed some examples below.

  • Lose 15lbs / Weigh 160lbs
  • Drop body fat by 2% / Have 15% body fat
  • Perform a single one armed pushup with each arm
  • Complete Insanity Asylum workout program
  • Run a 6 minute mile
  • Workout every day

You'll see that some of the examples above have two different methods of verbalizing them. For me, I've found that stating the end goal puts a more positive spin on it, and makes it less likely to get down on myself if something happens, but I know that doesn't work for everybody.

This thread is for questions, friendly comments, constructive criticism, and advice. I don't want this to devolve into some kind of body weight vs iron argument, or paleo vs vegan, or whatever. This will be for support, advice, and the occasional face-punch or friendly ribbing.

The second post will be for keeping track of participants and the goal. This is an all year challenge. Come one, let's do it!!

jordanread

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Re: Strength & Fitness 2015
« Reply #1 on: December 30, 2014, 12:55:17 PM »
ParticipantGoal
jordanread
  • Get to the "Master Step" of the Big 6.
  • Complete my 25 meter slackline without falling
  • <= 15% body fat
  • Weight <= 165lbs (subject to change)
kpd905
  • Run a 50K
NICE!
  • 15 pullup set
  • 100 pushup set
  • 95+ Military Fitness Test
  • Flatten stomach (metric TBD)
  • 170lbs by May '15
Zikoris
  • Head or higher foot height on Grand Battement
  • Full splits
  • Increase balance & coordination - perform successful chaine/pique turns, balance in retire.
Hedge_87
  • Lose 25lbs ?lbs (27 lost already!!)
  • Work out regularly
  • Run 1 mile < 7:30
PtboEliz
  • Unassisted Pullup Set
Grid
  • 1 Set of 10 225lb squats w/out muscle failure
IrishStache
  • Drop 60lbs
  • Start paleo style diet
  • Join men's pilates/yoga class
  • Bike to work 2+ days per week
  • Play golf
  • Some form of exercise every day
EDSMedS
  • 400lb Squat
  • 500lb Deadlift
  • 30 strict pullups
  • 50" box jump
  • 1:05 400m
Nancy
  • Set of 50 pushups
  • Yoga 3X per week
  • 1250+ miles biked
  • No added sugar in diet
horsepoor
  • Set of 10 deck squats with jump - 25lb kettleball
  • 10 single leg deadlifts each leg - no rebalance
  • 1 set 20 bosu ball squats
  • 1 set 10 bosu ball squats - 5 second hold at 2-point
  • Run a 7 minute mile
  • Lose 8lbs of fat
One Noisy Cat
  • 5 mile daily walk
  • 20 minutes on treadmill daily
  • Weight machine training every other day
  • 50lbs weight loss
  • Stick with good eating habits
Primm
  • Run a 10K
lhamo
  • Bike to work 10X/month
  • Run for 30 minutes 3X/week
  • Decrease carb/cheese intake
  • Increase vegetable & fiber intake
  • Develop bodyweight routine
  • Perform bodyweight routine consistently
smilla
  • Track weight semi-daily
  • Track measurements semi-weekly
  • 5 minutes of stretching daily
  • Complete Couch to 5K
asauer
  • Lose 20lbs by 5/31/2015
  • 1 set of 4 pullups
  • Complete Warrior Dash
Jon_Snow (GOALS MET)
  • 1 hour/day of marathon training
  • Reduce body fat % ~15%
  • Continue weight training
  • Continue healthy diet
  • 30" waist
chasefish
  • 400+ miles ran
Driftwood
  • Get to step 6 of the Big 6
Hopper
  • Run a half marathon
  • Bike commute 25+ times
  • Upper body training 2X/week
ruthiegirl
  • Lose 40lbs
  • Swim 1000 meters non-stop
  • Run 10 miles
Cassie
  • Lose 10lbs
  • Walk 1 hour or 10,000 steps daily
  • Daily monitoring of caloric intake
alleykat
  • Walk 15 minute mile
  • Lose 15lbs
GrayGhost
  • 75 push ups < 1 minute
  • 1 set 35 pull ups
  • 1 set 35 burpees
  • Run a 6 minute mile
  • Run a 10 minute 1.5 mile
  • Run a half marathon
RNwastach
  • Lose 40lbs
  • Workout 5 days/week
  • Run with friend every non-working day
  • Run a half-marathon in < 2.5 hours
  • Limit desert and alcohol to 1X/week
CCCA
  • Complete 5,000 pull ups
  • Complete 15,000 push ups
  • 10,000 steps/day (average)
  • Complete 365 miles biked
tmac
  • Lose 41lbs
  • Consistently log caloric intake (goal of slight deficiency most days)
  • Eat primarily low glycemic index foods
  • Determine and execute 5X/week workout plan
  • Do yoga daily
2Birds1Stone
  • Lose 15lbs
  • 315lb bench press
  • 425lb squat
  • 525lb deadlift
wtrfre
  • Figure out a workout plan (maybe bodyweight focused?)
  • Execute plan daily
HappyMargo
  • Maintain weight (< 140lbs)
  • Strength training 3X/week
  • Running >30 minutes 3X/week
  • Run a 50K
  • Bike commute 50% of the time
Mr. Sharma
  • Maintain weight (~180lbs)
  • 10 mile trail run
  • 1 set 25 pull ups
  • Handstand for 1 minute
  • 1 set 1 handstand pushup
  • Successfully perform kong vault
Philociraptor
  • <= 15% body fat
  • 4 out of 5 workouts/week as prescribed by July
  • Consistently stick with Whole30 diet in January and July
  • Modified paleo diet 28 days/month (see above for exception)
  • 15-30 minutes/day - mobility work
boarder42
  • Weigh ~185lbs
  • Get to step 6 of the Big 6
Cromacster
  • 415lb Backsquat
  • 500lb Deadlift
  • 300lb Clean and Jerk
  • Lift 3X/week
  • Cardio 1-2X/week
  • 30 minutes/day of flexibility work
johnny847
  • Lift 2X/week
  • Cycle 3X/week
  • Gain 15lbs
  • Ride a standard/imperial century
  • Stretch: Ride 2 standard/imperial centuries back to back
thegoblinchief
  • Drop weight to < 200lbs
  • Ride a self-supported standard/imperial century
  • 2 minute continuous wall-slide hold
  • 3 sets of 10 clean-push-presses - 25lbs each hand
twbird18
  • Continue to lose weight (40lbs in 2014!)
  • Continue eating low carb/fresh vegetables
  • Walk >15,000 steps/day 5X/week (20,000 steps come summer)
  • Lift 3X/week
  • Pass Navy PRT for age group
  • Get back into rock climbing
Credaholic
  • Complete T25 Alpha
  • Get weight to 135lbs
  • Tone abs
  • Increase flexibility - Hands to floor without bending knees
Peacefulwarrior
  • Drop to 8% body fat
  • 10,000 steps daily
ToughMother
  • Drop weight to 125lbs
  • Stretch: Drop weight to 118lbs
  • 3-4 workouts weekly
  • 4X 5K runs
  • Less junk food, more veggies/fruits
  • No equipment workouts (TBD)
eyem
  • Drop 15lbs
  • Average gym sessions 3X/week
b4u2
  • Complete full 90 day body beast program
vhalros
  • Press 205lbs
Ascotillion
  • Swim 3X/week
  • Swim 1 mile in open water
rocketpj
  • 6 pack by summer
  • Workout 3X/week
  • Increase cycling to replace car
  • Increase strictness - Primal lifestyle
  • Begin ocean swimming
starbuck
  • < 2hr finish half marathon
  • > 1 Unassisted pull up
  • Free standing handstand
  • Develop at home yoga routine
  • Take a boxing class
E_Monkey
  • Consistently take vitamins
  • Walk every weekend day
  • Gallon of water daily
  • Track food intake
  • Lose 1lb/week
  • Reclaim lunch hours
  • Weight training 2X/week
NinetyFour
  • Lose 15 - 20lbs
norabird
  • Maintain weight
  • Learn to run without damaging knees (metric TBD)
SCUBAstache
  • 1 set 10 dead hang pullups
  • <7 minute mile
  • <25min 5K
  • 1 set 25 tricep pushups
  • 1 set 1 pistol squats each leg
Bob W
  • 100% Paleo Diet
  • Lose 55lbs of fat
  • Gain 10lbs of muscle
  • Sprint 15 days
  • 32" waist
  • 18" biceps
  • <10% body fat
  • Safely continue workouts (no injuries)
  • Improve breathing
  • Daily vitamin consumption: B, Ds, Fish Oil
  • Improve testosterone levels
  • Daily sun or light box
lucky-girl
  • Complete 1 pullup
  • Body fat between 20-25%
  • Swim multiple freestyle laps (Metric TBD - PR 2)
  • 10,000 steps/day average
  • 4X/week exercise (2X - outdoor adventures, 2X structured)
Freeme
  • Drop 50lbs
  • 50% each meal veggies
  • Begin lifetime ladder
  • 10 glasses water/day
  • Improve flexibility (Metric TBD)
  • Consistent foam roller use
  • Consistent tracking via MyFitnessPal
Armer Student
  • Lose 2kg fat/month
  • Bike commute >90% of the year
allsummerlong
serious_pete
  • 100+ Judo classes
  • Weigh less than 200lbs (no strength loss)
  • 1X hike/week
  • Complete Tough Mudder Competition
cats
  • Single pullup
  • <2hr Half Marathon
Raste
  • Deadlift: 250% Body Weight (Current: 238%)
  • Squat: 175% body weight (Current: 169%)
  • Bench press: 125% body weight (Current: 111%)
  • Run 3X/week
  • Low intensity cardio 30 - 45 minutes 2-5X/week
  • Drop BMI 2 points
  • Decrease intake of artificial sweetener
Kaydedid
  • 10+ miles/week on foot (5+ running/jogging)
  • 3 large servings veggies/week
  • 1 set 20 pushups
  • Continue physical therapy for hips
Wiggle
  • Join the 1000lb Club
  • Bodyweight <= 180lbs (maintain)
  • Reduce body fat %
  • Complete imperial century ride
  • 1 set of 15 45lb dips
Exhale
  • Walk >= 2 miles/day
  • Walk daily - > 4 Miles + 22 flights of stairs (or equivalent)
  • Excercise daily - classes involving core, weights, & stretching
  • No refined sugar
  • Remain mindful of eating
  • No cheat day required
  • Top 10% of barre class participants, attended 6X/week
Mikhial
  • July 1st - Start Slow bulk
  • >= 25 Strict pullups
  • Drink less alcohol
FOBStach
  • Lose 8lbs of fat by Aug 31
monkeyJenga
  • 1 set 30 pushups
  • Complete single strict pullup
  • 60 miles walked by Sep 10
  • Complete split and straddle
tyort1
MrSweden
  • 200 KB Swings (24kg)/10 Minutes
  • 1 Set x 1 Press w/ 40kg KB

bop
  • Complete 1/2 marathon in < 9 minute-per-mile pace
« Last Edit: December 26, 2015, 03:11:40 PM by jordanread »

jordanread

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Re: Strength & Fitness 2015
« Reply #2 on: December 30, 2014, 01:54:44 PM »
For me, I've been on a research kick for the last year regarding body weight training. I like the entire idea of working the entire body as a whole, and was never a huge fan of isolation exercises. I'll edit this post later with the list of books I read, all of which added something to my understanding of the way things work. Despite all the dramatic prison crap in Convict Conditioning, I really like the slower progression, with a fair amount of focus being on joint 'strength', flexibility, and proper form. So while I've taken advice from all of the books I've read, I'm going to go ahead and follow the progression standards (which seem super slow) with the hope to have run through all of them by the end of the year.

The Big 6 are as follows (tyort1 made the youtube videos available, so big thanks to that person...A handstand pushup hasn't yet been done with one-arm):

You can see the progression standards here (PDF).
I am of course going to continue biking to work each day (~ 19 miles round trip), and will definitely be hiking and biking on the weekends (more so after winter), but I'm putting this goal here.

Edited to add:
I commented below with some additional links for the Big 6.
« Last Edit: July 21, 2015, 02:56:55 PM by jordanread »

kpd905

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Re: Strength & Fitness 2015
« Reply #3 on: December 30, 2014, 03:09:07 PM »
My goal is going to be to run a 50k by the time fall rolls around.  I did one a few years ago, and as long as I can beat that time I'll be happy.

I plan to run an 8k in April, and maybe a few other races throughout the summer.

I have adjustable dumbbells and a bike trainer for some indoor workouts as well.

I wouldn't mind gaining a couple pounds.  Due to my laziness I think I have lost any muscle I had from running, so I actually weigh a few pounds less than when I graduated high school.
« Last Edit: December 30, 2014, 03:20:49 PM by kpd905 »

Zikoris

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Re: Strength & Fitness 2015
« Reply #4 on: December 30, 2014, 04:13:48 PM »
As a new ballerina-in-training:

1. When I do grand battement (think big ballet kick) I want my foot to end up somewhere near my head (I'm about waist high right now)
2. I want to be able to do full splits
3. I want to not fall on my butt when I'm doing chaine and pique turns
4. I want to be able to balance in retire (like a yoga tree position but on your toes) without falling on my butt

I think a year should do the trick :)

Hedge_87

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Re: Strength & Fitness 2015
« Reply #5 on: December 30, 2014, 04:33:30 PM »
Drop 25 lbs and get back into working out regularly.

I'm a flabby week version of my former self this needs to change this year. Would also lIke to work on mobility. My new job puts me behind a desk or driving a lot more and it has done horrible things to my lower back.

PtboEliz

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Re: Strength & Fitness 2015
« Reply #6 on: December 30, 2014, 05:01:18 PM »
I would love to do an unassisted pull-up by Jan 1, 2016. I'll need to do some research though on just how much stronger and lighter I'll need to be - it's a big goal. Thanks for the thread!

Zikoris

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Re: Strength & Fitness 2015
« Reply #7 on: December 30, 2014, 06:43:50 PM »
Zik, thanks for the inspiration. I need to increase my flexibility as well. What would you consider a good stretch (ha, pun intended) goal for an average fit person? I currently can touch the ground (better than my toes) when bending over...what other metric/goal could I have?

I think being able to do a seated closed pike is good:http://www.americanyouthcircus.org/Resources/Pictures/AYCO%20resource%20pages%20Jessica%202/pike.jpg

And being able to get into this position and hold it for a bit: http://yogalifejourney.com/wp-content/uploads/2011/01/iStock_000008603956XSmall.jpg

Otherwise, I guess it depends on your lifestyle. I do ballroom and latin dance as well so try to have flexibility in the muscles I use for those, but someone who biked a lot would have different needs.

BZB

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Re: Strength & Fitness 2015
« Reply #8 on: December 30, 2014, 06:54:57 PM »
I am interested in bodyweight training as well. I have been reading You Are your Own Gym by Mark Lauren, and I would like to hear your take on it, jordanread. My goals are too vague now, so I will have to add that later.

jordanread

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Re: Strength & Fitness 2015
« Reply #9 on: December 30, 2014, 07:23:19 PM »
Thank you everyone for your participation so far. I've updated the tracking post (it'll always be the second comment here).

[...]
- Cut the belly

I wish I had something more scientific for #4, but I don't have the ability to measure my body fat % where I am. 7 years ago I didn't have a belly, but I had small love handles. I want to get back to that state this year, while cutting the handles the following year.
I'm probably a good 20+ lbs off, but I'm unsure. I know I have more muscle than I did then, so it might actually be less weight. Any idea on how I can eyeball this?

Check out the DIY body fat information here. I'd say just start with something simple like the waist circumference (waist being at the belly button). Do a bit of research on flat stomachs for someone your height, and figure out what the difference would be. That'll give you a solid start, and an ultimate end goal. Don't worry, we can modify throughout the year, too.

Drop 25 lbs and get back into working out regularly.

I'm a flabby week version of my former self this needs to change this year. Would also lIke to work on mobility. My new job puts me behind a desk or driving a lot more and it has done horrible things to my lower back.

You've been part of the cycling challenges before. Haven't seen you for a few months, though. Are you not set up to ride in winter? I'm going to take a look around at some point in the next few weeks to find some good metrics for flexibility/mobility. I'm thinking yoga as one possible avenue, perhaps some other basic stretches. Zikoris has a couple of good suggestions, too. I'll have to look more into it that.

Otherwise, I guess it depends on your lifestyle. I do ballroom and latin dance as well so try to have flexibility in the muscles I use for those, but someone who biked a lot would have different needs.

Hey, I do ballroom & latin dance, but I bike there ;-). I should just set a goal to be a slinky. :-)

I am interested in bodyweight training as well. I have been reading You Are your Own Gym by Mark Lauren, and I would like to hear your take on it, jordanread. My goals are too vague now, so I will have to add that later.

That is one of the books I read, and I've still got it around. I got some good stuff out of it, but they all kind of run together. Let me do a quick review of that one tomorrow, and I'll let you know.

I would love to do an unassisted pull-up by Jan 1, 2016. I'll need to do some research though on just how much stronger and lighter I'll need to be - it's a big goal. Thanks for the thread!

Check out the progression guide for pull ups in my post above. It'll give you a good place to start.

Zikoris

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Re: Strength & Fitness 2015
« Reply #10 on: December 30, 2014, 08:00:29 PM »
Otherwise, I guess it depends on your lifestyle. I do ballroom and latin dance as well so try to have flexibility in the muscles I use for those, but someone who biked a lot would have different needs.

Hey, I do ballroom & latin dance, but I bike there ;-). I should just set a goal to be a slinky. :-)

In that case, I recommend ballet classes! Nothing in my life has ever done more for my flexibility than an ex-ballerina yelling at me in French (apologies to any older French Mustachians for stereotyping).

Grid

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Re: Strength & Fitness 2015
« Reply #11 on: December 30, 2014, 10:51:54 PM »
For jordanread:  2015 goal is to comfortably squat 225lb (100kg) for 10 reps.  So, after a warm-up, continuously squat down to 90 degrees and back up to standing position with that weight 10 times.  It should be relatively easy, not damn near impossible.  Current ability at this weight is maybe failure after 3 reps?  Not sure.  (I'll adjust this to squat cleans if I reach this goal.)

For everyone:  Woo!  It's cool already seeing everyone's goals.  I'm with kpd905, I'd like to gain some muscle mass, and I'd like to maintain my cardio abilities in the process.  I failed in trying to tag along with the "Lose 15lb by Dec. 31st" group and do the opposite.  I gained 8lb, but not 15.  I'll add another few unofficial goals that should be helpful in reaching the above:

  • Eat 3-4000 calories/day (Actually count and plan the meals.).
  • Shift to morning workouts, as they work great as a way to wake up and are the easiest way to ensure that the workout doesn't get swamped by other things later in the day.  Morning workout = in the gym by 8a.  This will also have the effect of ending my never-ending spiral toward a later and later sleep schedule as I work on my own terms while looking for a job.
  • For the heck of it/upper body goal:  10 unbroken handstand pushups.  Current personal record is 6, but I can do maybe 3 at the moment.

Looking forward to reaching these goals with you all!
« Last Edit: December 30, 2014, 10:54:37 PM by Grid »

Irishtache

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Re: Strength & Fitness 2015
« Reply #12 on: December 31, 2014, 04:57:18 AM »
Hi Jordanread, I would like to join in on the thread if I may? My goals in 2015 are:
1. Lose a min. 60lbs and/by:
2. Transitioning to a more Paleo diet - avoiding wheat, sugar and most starch
3. Join a pilates/mens yoga class to reverse stiffening/avoid back strains
4. Bike more including start biking to work at least 2/3 days a week (it's 4miles max. round trip).
5. Return to playing golf. Since I gave it up 4 years ago, I've noticed a loss of agility, weight gain and stiffness.
6. Walk/cycle/exercise everyday.

Thanks for starting this. I will check in regularly with progress and learn from others here.

EDSMedS

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Re: Strength & Fitness 2015
« Reply #13 on: December 31, 2014, 06:32:34 AM »
1) 400lb squat
2) 500lb deadlift
3) 30 strict pullups
4) 50" box jump
5) 1:05 400m

Currently
1) 325lb squat
2) 435lb deadlift
3) 25 strict / 37 cheat pullups
4) 46" box jump
5) 1:14 400m

I doubt I will achieve each one, but I believe in aiming big and missing small.  Cheers to 2015!!!

jordanread

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Re: Strength & Fitness 2015
« Reply #14 on: December 31, 2014, 08:14:28 AM »
Jordan, thanks for the tips. I'll do what I can to find a tape measure (remember, remote location and all) and have someone measure me. I'm also searching for a scale. Just to start the conversation/metric, I'm sure I classify as overweight. I'm 5'9" and somewhere in the 180s (again, not sure because I don't have a scale). When I was deployed last and doing crossfit I was right at 180 but my strength went up significantly. I'm sure it is much lower now.

Hey, we are Mustachian around here. We don't need no stinking tape measure!! Use a piece of rope or string, mark it, and remember that the diameter of a quarter is just about an inch. Then chill on the floor, and start flipping that quarter. ;-)

I am interested in bodyweight training as well. I have been reading You Are your Own Gym by Mark Lauren, and I would like to hear your take on it, jordanread. My goals are too vague now, so I will have to add that later.

After glancing through the book, I do remember that it is a great reference as far as variations and proper form. Between the descriptions and pictures, it does a good job. I did break a door off the hinges doing a "Let me in" once. I glanced through the programs, and I can't really see any issues with it. You will most likely start a bit high on the rep sides, so there will be a couple of weeks of adjustment, but that's okay. As far as your goals go, I'll point you to the book itself:
Quote from: Mark Lauren
Goal:
  • I want to be fitter. (Too general!)
Better Goals:
  • Loose .5 lbs of body fat per week.
  • Be able to do all the exercises in the Basic program by my birthday.
  • Go one week without chugging pancake syrup.
  • Go one whole 10-week program without missing a workout.
Excuses:
  • I donít have time.
  • Iím too tired.
  • Iím in a bad mood.
  • I donít feel like it.
  • I need to relax.
  • Iíll start over next week.
  • Iíll make up for it.

Bullshit.


Nancy

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Re: Strength & Fitness 2015
« Reply #16 on: December 31, 2014, 08:49:11 AM »
Oh yes please! I'd like to join.

2015 Goals:
-Be able to do 50 pushups by this time next year. (I'm very new to pushups, so I'm not sure if this is feasible or too easy. I'll edit as I progress.)
-Practice yoga 3x per week.
-Bike more miles in 2015 than I did in 2014.
-No added sugar. For my sugar challenge, I've decided on 0g of added sugar/day for 85% of the year and less than 15.5g/day for 100% of the year.
« Last Edit: January 02, 2015, 11:21:59 AM by Nancy »

jordanread

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Re: Strength & Fitness 2015
« Reply #17 on: December 31, 2014, 08:54:04 AM »
Oh yes please! I'd like to join.

2015 Goals:
-Be able to do 50 pushups by this time next year. (I'm very new to pushups, so I'm not sure if this is feasible or too easy. I'll edit as I progress.)
-Practice yoga 3x per week.
-Bike more miles in 2015 than I did in 2014.
-No added sugar.

How many miles did you bike this year? Cycling challenges show 1,241 miles. We can set your goal at 1,250 if you'd like.

Zikoris

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Re: Strength & Fitness 2015
« Reply #18 on: December 31, 2014, 09:31:04 AM »
I think being able to do a seated closed pike is good:http://www.americanyouthcircus.org/Resources/Pictures/AYCO%20resource%20pages%20Jessica%202/pike.jpg

And being able to get into this position and hold it for a bit: http://yogalifejourney.com/wp-content/uploads/2011/01/iStock_000008603956XSmall.jpg

Zik, those both look like excellent goals. Are they realistic for me? Like I said, I'm probably slightly above average in flexibility, but my belly would get in the way of #2 (yes, a goal is to drop that).


I think so, to work up to #1 you can do it on one leg at a time and just go as far as you can, like this: http://rollingout.com/wp-content/uploads/2013/05/Hamstring-Stretches-5.jpg

You can find a LOT of modifications of #2 (pigeon pose) while working up to it, like putting pillows underneath your hip, etc.

Grid

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Re: Strength & Fitness 2015
« Reply #19 on: December 31, 2014, 10:01:39 AM »
Hi Jordanread, I would like to join in on the thread if I may? My goals in 2015 are:
1. Lose a min. 60lbs and/by:
2. Transitioning to a more Paleo diet - avoiding wheat, sugar and most starch
3. Join a pilates/mens yoga class to reverse stiffening/avoid back strains
4. Bike more including start biking to work at least 2/3 days a week (it's 4miles max. round trip).
5. Return to playing golf. Since I gave it up 4 years ago, I've noticed a loss of agility, weight gain and stiffness.
6. Walk/cycle/exercise everyday.

Thanks for starting this. I will check in regularly with progress and learn from others here.

Irishtache!  Just bike to work everyday!  2 goals with 1 act.  Weekends you'll figure something out to be sure to knock out goal #6, but 4 miles round trip is a brisk 15-minute ride.

Jon_Snow

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Re: Strength & Fitness 2015
« Reply #20 on: December 31, 2014, 01:34:55 PM »
Okay, this is a thread I can get on board with! I will have to sit down and think this through a bit... I've already lost 50 pounds since I ER'ed in the Fall and I'm pretty much ecstatic about this, but I want to keep pushing further and reaching higher with my fitness goals. My wife has signed me up for a half marathon (21k?) on Whidbey Island in April, so think run training is the obvious choice for my immediate future. But also having started some weight training in the last 3 weeks and seeing some nice results from that I don't want to give that up in favour of running/cardio.

Okay, I think my plan will basically consist of working on my running fitness while attempting to lift weights and build SOME muscle mass - probably not a great combo, but I'm giving it a go. And despite losing the 50 pounds, I still want to tone up the gut - a purely "vanity" based goal would be to actually see some more defined ab action. Genetics may be against me, but I did possess a six-pack in my early 30's...  here's hopin'. This summer will be chock full of sea kayaking, so the upper body will be taken care of during those months, so the weight training will drop off sharply.

Here's my very general list following my 50 lb weight loss...

- Train for half marathon in April (Street running, treadmill, bike at gym, 1 hour per day
- Continue with weight training (no specific numbers to lift just yet). Keep this up till' kayakin season.
- Keep up with the healthy eating, DO NOT WAVER
- Keep reducing body fat %, in attempt to tone things up (I don't currently know what body fat % is)




jordanread

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Re: Strength & Fitness 2015
« Reply #21 on: December 31, 2014, 02:02:04 PM »
Okay, this is a thread I can get on board with! I will have to sit down and think this through a bit... I've already lost 50 pounds since I ER'ed in the Fall and I'm pretty much ecstatic about this, but I want to keep pushing further and reaching higher with my fitness goals. My wife has signed me up for a half marathon (21k?) on Whidbey Island in April, so think run training is the obvious choice for my immediate future. But also having started some weight training in the last 3 weeks and seeing some nice results from that I don't want to give that up in favour of running/cardio.

Okay, I think my plan will basically consist of working on my running fitness while attempting to lift weights and build SOME muscle mass - probably not a great combo, but I'm giving it a go. And despite losing the 50 pounds, I still want to tone up the gut - a purely "vanity" based goal would be to actually see some more defined ab action. Genetics may be against me, but I did possess a six-pack in my early 30's...  here's hopin'. This summer will be chock full of sea kayaking, so the upper body will be taken care of during those months, so the weight training will drop off sharply.

Here's my very general list following my 50 lb weight loss...

- Train for half marathon in April (Street running, treadmill, bike at gym, 1 hour per day
- Continue with weight training (no specific numbers to lift just yet). Keep this up till' kayakin season.
- Keep up with the healthy eating, DO NOT WAVER
- Keep reducing body fat %, in attempt to tone things up (I don't currently know what body fat % is)

50lbs?!?! Just goes to show you that working is horrible for your health :D. A half-marathon is 13.1K. If you ran 21, you'd might as well do a full marathon. I'll add you to the tracking post when you get your specific goals laid out.

jordanread

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Re: Strength & Fitness 2015
« Reply #22 on: December 31, 2014, 02:24:39 PM »
My goal is going to be to run a 50k by the time fall rolls around.  I did one a few years ago, and as long as I can beat that time I'll be happy.

I forgot to ask: What was your previous time?

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Re: Strength & Fitness 2015
« Reply #23 on: December 31, 2014, 03:32:00 PM »
Okay, this is a thread I can get on board with! I will have to sit down and think this through a bit... I've already lost 50 pounds since I ER'ed in the Fall and I'm pretty much ecstatic about this, but I want to keep pushing further and reaching higher with my fitness goals. My wife has signed me up for a half marathon (21k?) on Whidbey Island in April, so think run training is the obvious choice for my immediate future. But also having started some weight training in the last 3 weeks and seeing some nice results from that I don't want to give that up in favour of running/cardio.

Okay, I think my plan will basically consist of working on my running fitness while attempting to lift weights and build SOME muscle mass - probably not a great combo, but I'm giving it a go. And despite losing the 50 pounds, I still want to tone up the gut - a purely "vanity" based goal would be to actually see some more defined ab action. Genetics may be against me, but I did possess a six-pack in my early 30's...  here's hopin'. This summer will be chock full of sea kayaking, so the upper body will be taken care of during those months, so the weight training will drop off sharply.

Here's my very general list following my 50 lb weight loss...

- Train for half marathon in April (Street running, treadmill, bike at gym, 1 hour per day
- Continue with weight training (no specific numbers to lift just yet). Keep this up till' kayakin season.
- Keep up with the healthy eating, DO NOT WAVER
- Keep reducing body fat %, in attempt to tone things up (I don't currently know what body fat % is)

50lbs?!?! Just goes to show you that working is horrible for your health :D. A half-marathon is 13.1K. If you ran 21, you'd might as well do a full marathon. I'll add you to the tracking post when you get your specific goals laid out.

Methinks you are getting your km's and miles mixed up. Half marathon is indeed 21km or 13 miles. ;)

jordanread

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Re: Strength & Fitness 2015
« Reply #24 on: December 31, 2014, 03:37:31 PM »
Methinks you are getting your km's and miles mixed up. Half marathon is indeed 21km or 13 miles. ;)

I knew that a marathon is 26.2, and a half is 13.1. For some reason, I never bothered learning the actual units, and assumed they were in km. You are right though, my bad. :-)

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Re: Strength & Fitness 2015
« Reply #25 on: December 31, 2014, 04:12:03 PM »
Methinks you are getting your km's and miles mixed up. Half marathon is indeed 21km or 13 miles. ;)

I knew that a marathon is 26.2, and a half is 13.1. For some reason, I never bothered learning the actual units, and assumed they were in km. You are right though, my bad. :-)

Maybe you should add some running to your goals this year.  ;)  Just kidding, as your bike ride for work sounds brutal enough already.

jordanread

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Re: Strength & Fitness 2015
« Reply #26 on: December 31, 2014, 05:55:56 PM »
Methinks you are getting your km's and miles mixed up. Half marathon is indeed 21km or 13 miles. ;)

I knew that a marathon is 26.2, and a half is 13.1. For some reason, I never bothered learning the actual units, and assumed they were in km. You are right though, my bad. :-)

Maybe you should add some running to your goals this year.  ;)  Just kidding, as your bike ride for work sounds brutal enough already.
I only run when chased. And only if fighting isn't an option. Like if there are two bears.

horsepoor

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Re: Strength & Fitness 2015
« Reply #27 on: December 31, 2014, 06:59:24 PM »
I'm going for better riding fitness this year.  No, we're not just sitting up there, riding (well) takes a ton of core strength, balance and flexibility in addition to aerobic fitness.  So, I'm changing things up a bit.  In 2014 I ran a couple half marathons, and have a ~7 mile race coming up in a few weeks.  I *might* run Robie Creek HM again this year, but I'm not sure yet.  It's like 2 weeks before we go to Peru, so I have concerns about getting injured, but anyway.  The plan is more to stick to 3-5 mile running distances, kettlebell workouts, and lighter weights, along with balance work (started doing air squats on a Bosu ball).  I don't mean Barbie weights, but like, probably not deadlifting more than #150 or squatting more than #100, and doing things like overhead squats, which demand balance and core engagement.  I'd like to get leaner and don't really want to gain muscle mass because it's obviously easier for my horse to carry me if I just plain weigh less.

So, I don't know how measurable these goals are, but that's the general picture. 

One Noisy Cat

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Re: Strength & Fitness 2015
« Reply #28 on: December 31, 2014, 07:38:16 PM »
1)  Starting tomorrow increase the daily walk from 3.2 miles to 5 miles, as long as it is not raining or snowing.  If it is, use exercise bike in fitness room.  When spring comes, begin to convert to jog
2)  Use treadmill 20 minute program daily. Increase calorie burned weekly
3)  Use weight machine every other day
4) Lose minimum 50 pounds. 100 would be ideal.
5)  Good eating habits.

Nancy

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Re: Strength & Fitness 2015
« Reply #29 on: December 31, 2014, 08:36:14 PM »
How many miles did you bike this year? Cycling challenges show 1,241 miles. We can set your goal at 1,250 if you'd like.
Perfect! Thanks!

Primm

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Re: Strength & Fitness 2015
« Reply #30 on: December 31, 2014, 09:12:48 PM »
I'm going to run 10km by the end of the year. Starting from scratch - I've been injured and not running for nearly 12 months, but now I'm allowed.

So that's my goal. :)

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Re: Strength & Fitness 2015
« Reply #31 on: January 01, 2015, 10:32:31 AM »

After glancing through the book, I do remember that it is a great reference as far as variations and proper form. Between the descriptions and pictures, it does a good job. I did break a door off the hinges doing a "Let me in" once. I glanced through the programs, and I can't really see any issues with it. You will most likely start a bit high on the rep sides, so there will be a couple of weeks of adjustment, but that's okay.

Thanks for your input, jordanread. I have run a half-marathon, but in the process of training for it I learned I do not like running. I finished because I trained with a running group (local chapter of USA Fit). I never got the "runner's high" I heard other people talk about. The mental part of running was miserable, so running with the group helped me get through it. Also, while the running did decrease my body fat, I was not weight training at the time, or working on flexibility. Also I ate whatever I wanted. So, as soon as I stopped running I started to gain weight back. I am looking at bodyweight training to train myself not to be dependent on others for my motivation (I tend to prefer group exercise classes), and to focus on all-body strength. I also want to improve my nutrition and energy levels.

jordanread

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Re: Strength & Fitness 2015
« Reply #32 on: January 01, 2015, 10:34:56 AM »
Thanks for your input, jordanread. I have run a half-marathon, but in the process of training for it I learned I do not like running. I finished because I trained with a running group (local chapter of USA Fit). I never got the "runner's high" I heard other people talk about. The mental part of running was miserable, so running with the group helped me get through it. Also, while the running did decrease my body fat, I was not weight training at the time, or working on flexibility. Also I ate whatever I wanted. So, as soon as I stopped running I started to gain weight back. I am looking at bodyweight training to train myself not to be dependent on others for my motivation (I tend to prefer group exercise classes), and to focus on all-body strength. I also want to improve my nutrition and energy levels.

Yeah, running sucks. :-) I have gotten the runner's high before, but it wasn't pleasurable. The only way I can really run is if I use the Zombies Run! app. Even then, it's not really my thing, but zombies are, which is why the app works. I still prefer my bike, though.

jordanread

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Re: Strength & Fitness 2015
« Reply #33 on: January 01, 2015, 10:43:35 AM »
So a few people have looked at the progression standards I posted above for the convict conditioning, and mentioned that the descriptions on each of the images aren't a high enough resolution to read. I did find better resolution versions on a breakdown of the Big 6 that was done on the 4HourLife blog. For your convenience, I've gone ahead and linked to those articles below. The progression standards are still easily read on the PDF on the earlier comment.

The Big 6 (From the 4HourLife)

At the bottom of each of these articles, you will also see the progression standards, and a couple of different actual workout plans. They have names like "New Blood", "Good Behavior", "Solitary" and the like. Since I do other things as well, I do the Good Behavior one.

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Re: Strength & Fitness 2015
« Reply #34 on: January 01, 2015, 11:19:21 AM »
My goals for 2015:

1)  Bike to work an average of at least 10 times/month -- ideally this will be every day, but sometimes meeting schedules/need to wear dress clothes makes it impossible.  Also must admit to being a bit of a wimp with the cold weather -- especially if the wind is blowing.  New subway line has opened up near our house so that means that I will substitute 40 minutes of brisk walking each day to/from the subway station on most days I don't bike, which is a good alternative.

2)  Run at least 30 minutes at least 3x/week.  My actual plan is to shift to running to the early morning, now that we have a treadmill at home.  If I get up at 5:15 I have time for a 30 minute run/shower before DS gets up for his shower.  Stretch goal will be at least 5x/week, which should be easy once I get the habit established.  May even be able to make this daily, will see how it feels.

3)  Return to healthier eating patterns, with a focus on decreasing intake of carbs/cheese and eating more fruits and vegetables/fiber-rich foods.

4)  Start working on bodyweight strength training/core strength.  Really no excuse not to do some pushups/squats/situps several times a week. Can do this while watching TV.

If I do all these things consistently, I should be able to drop 10-20 lbs this year.  But I'm planning to focus on changing my BEHAVIOR rather than the weight loss, since you can predictably control inputs more easily than outcomes.



jordanread

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Re: Strength & Fitness 2015
« Reply #35 on: January 01, 2015, 11:48:23 AM »
If I do all these things consistently, I should be able to drop 10-20 lbs this year.  But I'm planning to focus on changing my BEHAVIOR rather than the weight loss, since you can predictably control inputs more easily than outcomes.

Good way of looking at it. I think most people in this challenge did the same thing, even if it wasn't thought out that way.

I am going to take a photo today, just so that I can do a progression of them throughout the year. If you all do the same thing, maybe I'll put together a celebration video next year. Before and after - Mustachian edition.

Jon_Snow

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Re: Strength & Fitness 2015
« Reply #36 on: January 01, 2015, 12:05:19 PM »
Dang it, that's the one thing I wish I had done - take a "before" picture of myself before the majority of my weight came off. Might still do it, if only to monitor the progress of my "toning" phase.

About to head out for a 5k run with my wife...first day of half marathon prep. It's unseasonably cold here right now, won't be all that fun.

smilla

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Re: Strength & Fitness 2015
« Reply #37 on: January 01, 2015, 12:15:09 PM »
Wow everyone is pretty hardcore.  Not me though :) 

My Strength & Fitness Goals for 2015

1.  to track my weight most days
2.  to track my measurements most weeks
3.  to stretch for 5 minutes most days
4.  to complete the Couch to 5K program between May & September

My thinking behind the tracking is that it will remind me to be more aware of healthy choices throughout the day and to make better decisions without having any rules about what those better decisions must be.

jordanread

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Re: Strength & Fitness 2015
« Reply #38 on: January 01, 2015, 12:16:58 PM »
Wow everyone is pretty hardcore.  Not me though :) 

My Strength & Fitness Goals for 2015

1.  to track my weight most days
2.  to track my measurements most weeks
3.  to stretch for 5 minutes most days
4.  to complete the Couch to 5K program between May & September

My thinking behind the tracking is that it will remind me to be more aware of healthy choices throughout the day and to make better decisions without having any rules about what those better decisions must be.
I'll get you added when I get back home. You might want to rethink the weight every day thing, though. It fluctuates naturally, and can get some people down.

Hedge_87

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Re: Strength & Fitness 2015
« Reply #39 on: January 01, 2015, 12:25:05 PM »
Quote
You've been part of the cycling challenges before. Haven't seen you for a few months, though. Are you not set up to ride in winter? I'm going to take a look around at some point in the next few weeks to find some good metrics for flexibility/mobility. I'm thinking yoga as one possible avenue, perhaps some other basic stretches. Zikoris has a couple of good suggestions, too. I'll have to look more into it that.

I have still been cycling, however I didn't have Internet for a couple months while we where moving and now I live <1/2 mile to work so I'm lucky if I get 30-40 miles in a month. I want to get to where I ride ~5 miles every morning before work. I would want to get some lights or wait for DST to start this as the route I want to ride isn't very well lit.
 A few years ago I was into jujitsu so I worked on flexibility a lot for that. Yoga is awesome for flexibility I just have a hard time doing yoga without having an instructor to lead and correct my form. Like the photo idea too.

smilla

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Re: Strength & Fitness 2015
« Reply #40 on: January 01, 2015, 12:30:59 PM »
Wow everyone is pretty hardcore.  Not me though :) 

My Strength & Fitness Goals for 2015

1.  to track my weight most days
2.  to track my measurements most weeks
3.  to stretch for 5 minutes most days
4.  to complete the Couch to 5K program between May & September
I'll get you added when I get back home. You might want to rethink the weight every day thing, though. It fluctuates naturally, and can get some people down.

I'm ok with that.  I round out the numbers to smooth out some of the fluctuation but I'm not too concerned when I'm up a day or 3 and when I am up it motivates me to cut back a bit more.

jordanread

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Re: Strength & Fitness 2015
« Reply #41 on: January 01, 2015, 02:44:02 PM »
I'm ok with that.  I round out the numbers to smooth out some of the fluctuation but I'm not too concerned when I'm up a day or 3 and when I am up it motivates me to cut back a bit more.

Sounds good. I've got you added.

asauer

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Re: Strength & Fitness 2015
« Reply #42 on: January 01, 2015, 03:02:15 PM »
I'm in!  I've already lost 20lbs in 2014 but want to keep on...

Goal #1: Lose another 20lbs by May 31, 2015
Goal #2: Do 4 unassisted pull ups by June 15 2015 b/c my arms look like an infant's
Goal #3: Complete the Warrior Dash in July 2015 (note I said complete, not do well)

chasesfish

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Re: Strength & Fitness 2015
« Reply #43 on: January 01, 2015, 05:31:55 PM »
Exceed 400 miles run this year.  My highest ever was 350 in a year.

driftwood

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Re: Strength & Fitness 2015
« Reply #44 on: January 01, 2015, 07:17:24 PM »
1. Complete Level 6 of Convict Conditioning
2. Get to 190 lbs by June 2015 (Currently 227 lbs).  Maintain an under 200lb bodyweight for the rest of the year.


« Last Edit: January 01, 2015, 07:19:59 PM by Driftwood »

jordanread

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Re: Strength & Fitness 2015
« Reply #45 on: January 01, 2015, 07:19:34 PM »
1. Complete Level 6 of Convict Conditioning
2. Get to 190 lbs by June 2015 (Currently 227 lbs).  Maintain an under 200lb bodyweight for the rest of the year.
On all of the big 6, or just some of them?

driftwood

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Re: Strength & Fitness 2015
« Reply #46 on: January 01, 2015, 07:26:08 PM »
All.  I haven't read into them in detail to see how the exercises differ from what I already can do (pausing during pushups, etc), so I'm not sure where exactly I'm at.  Some of these I'm somewhere in level 5, but I need to test myself to see...

For example, Pullups:  Can do 1x5 full pullups, but probably can't do 2x15 half pullups. 


jordanread

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Re: Strength & Fitness 2015
« Reply #47 on: January 01, 2015, 07:30:09 PM »
All.  I haven't read into them in detail to see how the exercises differ from what I already can do (pausing during pushups, etc), so I'm not sure where exactly I'm at.  Some of these I'm somewhere in level 5, but I need to test myself to see...

For example, Pullups:  Can do 1x5 full pullups, but probably can't do 2x15 half pullups.
I'll get you added once I'm at a computer. Glad to have you. Enjoy the book.

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Re: Strength & Fitness 2015
« Reply #48 on: January 01, 2015, 07:55:59 PM »
Yay, I am in on this thread.  I need some extra accountability.  I fell off the wagon in 2014, despite my proud highlight of completing a 10 miler in October (training for that really didn't happen the way it should either).  Although I really need to clean up my diet to shed 10 lbs that should not be there, I do have some fitness goals:

1.  Run a half marathon in 2015, or do an olympic-distance triathlon in the late summer-early fall. 
2.  Bike to work/bike home from work 25+ times this year.  Its 10 miles each way, but I have a daycare pickup and drop off schedule that makes this more challenging, timewise).  I did it maybe 10 times last year, including adding 4 miles to the daycare.  Also, it gets cold and dark.  And I ride through a city.  These things are my excuses that I need to overcome.  I will try to overcome by riding in and taking pubic transportation back when its dark, etc. 
3.  Add more upper body training.  I have access to some machines and free weights at work.  But getting away in the middle of the day can be challenging, and staying late is not an option (small child) so at least 2x a week, make it a priority to get down there and not just do  little cardio. 

Another obstacle that might get in my way is, possibly, pregnancy.  A 1/2 marathon won't happen if I am knocked up, but I will modify down if needed.  And if not, no excuses! Come on 2015!

jordanread

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Re: Strength & Fitness 2015
« Reply #49 on: January 02, 2015, 05:00:45 AM »
Yay, I am in on this thread.  I need some extra accountability.  I fell off the wagon in 2014, despite my proud highlight of completing a 10 miler in October (training for that really didn't happen the way it should either).  Although I really need to clean up my diet to shed 10 lbs that should not be there, I do have some fitness goals:

1.  Run a half marathon in 2015, or do an olympic-distance triathlon in the late summer-early fall. 
2.  Bike to work/bike home from work 25+ times this year.  Its 10 miles each way, but I have a daycare pickup and drop off schedule that makes this more challenging, timewise).  I did it maybe 10 times last year, including adding 4 miles to the daycare.  Also, it gets cold and dark.  And I ride through a city.  These things are my excuses that I need to overcome.  I will try to overcome by riding in and taking pubic transportation back when its dark, etc. 
3.  Add more upper body training.  I have access to some machines and free weights at work.  But getting away in the middle of the day can be challenging, and staying late is not an option (small child) so at least 2x a week, make it a priority to get down there and not just do  little cardio. 

Another obstacle that might get in my way is, possibly, pregnancy.  A 1/2 marathon won't happen if I am knocked up, but I will modify down if needed.  And if not, no excuses! Come on 2015!

If you need a touch of extra motivation for biking in, or need somewhere to discuss cycling specifics, you may want to try joining in on the Monthly Cycling Challenge. See my signature for the link to the gauntlet. It's not done annually, like this one is, but we do something every month.