SpongeBob

Im in, keeping it nice and simple this time. Fitness: 1.get stronger 2.get bigger 3.get generally fitter Life: 1.keep working on self improvement 2.be more motivated outside of work The big non specific goal: get funding and progress towards being my own boss!!

Yeah, I know it. That big hotel still there?? Went to a wedding reception there after ceremony in goxhill.

Wow moose, that makes three of us in the area. Where bouts outside Grimsby? Imningham area??

I'm from that Place that is past sunny scunny, the mighty hull city. Tho did spend alot of time just south of the river, Barton. Currently up at the gorgeous seaside resort of Bridlington. ( I'm keeping up the sarcasm)

Figuered it was time i updated this. was thinking of re-titling it the who dares gets kicked in the balls by life challenge. i was ill, started working out but nothing overly exciting, only to get well and truly bogged down by life stuff. the comapny i work for went bust, i turned up to a meeting to be made redundant. not good, but i did get rehired, but was stressing due to alot of reasons. i have had 3 hospital appointments, got surgery next week on my wisdom teeth basically a sucky ass challenege for me! but its good to see others doing well, and i will try dust myself off for what remains of this challenege and the next.

Hello mr timmy. Good to see your rocking your challenge ( mine went tits, lol!!) Fancy a challenge to that 100kg bp? I'm at bout 70-75 ish. Can even brave scunny to pick up my reward :-P

May I chime in with 5/3/1. A quick google will find it. The base of the program will increase your strength, and the accessory work is completely tailorable to your individualised needs. Ie 5/3/1 squat and military press followed by your prefered sets of push ups and sit ups. 5/3/1 dl and bench followed by chins and timed runs.

Well its time for another instalment of sponges epic fails! Since i started this challenege i was all raring to go, got all my plans in order, started on my goals then disaster...illness strikes!! I currently have swolen glands, feel like i have been punched and kicked about the torso, knee hit with a hammer, energy levels of a slug and lung capacity of a small woodland creature. So fitness goals are not on track at all. Most i have done is a few pushups, situps and pullups when i can just to stop my mind from imploding out of frustration. My other goals are proceeding nicely. Drink and caffiene are down (one of the minor wins of sicky), eating is better (deffinately eating more regularly) and generally a better more balanced person. Now just gotta kick this virus thing ( dont know what it is, doctors are pants, just say its a virus but you seem to be fighting it, just rest and drink water and swallow enough pain killers to sedate a horse and you will be fine. If anything gets worse or you cough up a lung just come back. Ok, maybe im paraphrasing slightly but you get the idea!) Anyways, kudos to the rest of you on all your challenges and long may it continue. Motivation "you miss 100% of the shots you dont take" - Gretzky I like this as its a nice sum up of its better to try and have some losses rather than not try and have all losses Sponge

Very dissapointing few days for me, looks like my challenege will be starting later, damn illness!!! I agree with the whole self perception thing, but as so many people are fond of saying, perception is reality, so if u picture yourself as the beast, the beast you will more likely to be. Its important to 'big yourself up' in your mind, the body will follow.

Firstly black sheep are damn tasty!!! Liver can vary in price, here in UK is pretty cheap, unless its calves liver and then its not cheap at all (but worth it aslong as u dont destroy it during cooking) Offal is very underated by alot of people, and is good for you, in moderation like everything i guess, but can give extra variety to a diet based mainly on chicken breasts or mince.

Im just watching family guy where peter watches roadhouse, then procedes to roundhouse kick everyone and everything out of his way. We could be team roadhouse, kicking all obstacles out of our way to success! PS patrick swayze is no chuck norris, no one is!

Time for some update. Bad couple of days, i have been at home for a ground total of 3 hours in the last 3 hours. Sucks being responsible huh. Did a small impromptu workout today to satisfy my need to do something other than work or sleep. 10 wide press up 10 normal press up 10 diamond press up 10 pull up 10 chin up 10 crunch 10 squat jumps Not too exciting but better than a kick in the balls As for my regular routine, as far as weights go, it will go something like this: Intro: warmup circuit including prehab etc Group1 3x3 heavy leg or whole body 3 x 10 dynamic lower body/ whole body or reps for same Group2 5,3,2 heavy push 1 x 15 light push same planes of movement or similar pattern, ie heavy bb bench/light db bench Group3 4 x 6 pull (same movement plane as pushes) 4 x 6 ab movement 4 x 6 pull up/chin up 4 x 6 ab or holds outro: like the intro but more rounds to completely obliterate me this will be done sun and fri or day 1 and 5 in my grand plan. Motivation: I been learning alot about the military lately, both modern and from antiquity the name of my thread is the motto from the SAS, and i think very apllicable to us all Who Dares Wins! Sponge!

i LOVE the chuck norris comment! My vote is for team chuck norris! you cant get more badass than that! Chuck norris doesnt wear condoms, there is no protection from chuck norris! When chuck norris does push ups, he doesnt push himself up, he pushes the world down!! Chuck norris doesnt believe in the periodic table, he only believes in the element of suprise!!

Nice thread. All the best of luck to you! Mr Enamaits books are awesome, im a fan of him and his methodology.

Ouch timmy, hope all is well and u get the all clear to be awesome!

Wow, down to page 3 in four hours!! Eating well today, Mmmmmmm pork adobo!

Ab roll out! Hanging raise (and twisting variation) Dragon flag (well any version of flags)

First i would destroy a McMonster! MMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM Seconndly i agree with the bulk cooking, chilli is your friend! look into one pot wonders, do enough for 4 people, split it into two and eat one, save the other. Recommendations aside chilli are paella (rice??), sauasage and (quinoa) casserole, Curry, Gumbo etc. All can be adapted to more or less paleo, and will save u time and money if done in bulk

Herro all, Introduction or re-cap, This will be my fourth challenge, the first was successful, the second was a bust, and the third was good on everything apart from the fitness goals, which are kinda a big deal so its time to get the complete package this time round. Some stuff about me, erm, im 6'4" and weigh in at 11st3 (72kg) at 10% body fat (thanks to the test at my local mass chain supermarket lol) I work full time (60-90hrs) as a chef, and through events over last couple of challenges have found myself now responsible for the entire hotel more or less rather than just being a head chef. I draw inspiration from many sources, im a martial artist, big admirer of warrior society and the bettering( real word??) of ones self in general. Now onto my goals: Fitness I want to be stronger, faster, bigger and able not just to last the fight but to own the fight (be that a real fight or metaphorical one) To achieve these goals im going for a more balanced and varied structure to my training. I need to keep workouts short-ish due to life commitments, so am going for more volume and intesity. Goal 1: Get stronger in the big lifts, deadlift/bench/squat/military press. I dont know what they are at now but will do a test very soon and post results to use as a measuring stick. % increase will gain me points to my final grade! Goal 2: Increase durability. My capacity isnt to bad for a smoking drinker, but not too bad isnt good enough. Will have a workout per week on this focus until i caqn go full bore for 3 5min rounds with very little rest. If i tried it now i would probably cough up a lung!! Finish with max pull ups (currently at 8ish dead hang). Completed workout will get me points to grade as will increase in pull-ups (aiming for 20). Goal 3: Gain size. As you can see from my starting stats, i want to bulk up without adding to much bf %. One workout per week will geared towards this goal. Increase in weight will gain points, bf% increase will lose them! Goal 4: Increase stamina. One workout per week will be of this focus, with the final test being something i am cooking up lol. The workout will be varying degrees of stupid (think 100 burpees to deck of cards to 2 mile weighted run, to pyramids etc) Points awarded on final test (still to be decided/finalised) Goal 5: Increase explosiveness. Plyo workouts included in schedule, test will be broad jump and big heavy rock throwing! Will test first then record, points on increase distances. Goal 6: Increase agility and skill. Regular mma skills in workouts and agility such as jumps, rolls etc. Points on regularity of practice (unless anyone has a way of testing) I have created a plan, will post some more details later but weekly schedule will be day1: strength - heavy ass weights day2: durability / skill / explosive - 3 timed rounds- varying rest including plyo and skills day 3: size - repetition work day 4: stamina / skill - varied stupid challenges! - skill work first day 5: strength: like day 1 day 6: rest day 7: rest Diet goals: These are pretty simple Goal 1: Eat more. Keep a record of food intake, points for good days, minus points for bad ones! Goal 2: Drink more water, similar to above. I drink very little water, need to improve! Goal 3: Drink less caffiene and booze. Keep a track of consumption anmd score like goal 1 , basically 2 goals in 1 so twice the points! Life Goals: These are once again varied. Goal 1: Continue with my 'virtue tracking'. Try and make the world a better place, points on good days versus bad days Goal 2: Complete house chores every week. With working so much im pretty lazy at home, this needs changing. Points for every task completed per week. Goal 3: Stay off bandits! A personal vice, and one that needs destroying. Points awarded for week off them at a time. Goal 4: Read every day, further my mind tank not just my body Bonus challenge! Complete the Agoge challenge! I will post details, but it will seem like madness, but madness?? this is SPARTA!!! The way im working the points are 20pts per fitness challenge = max 120 pts 10pts per diet challenge = max 40pts 10pts per life challenge = max 40pts A whopping 50 points for completeing the full 10 day agoge ( with some slight alterations whihc i wil post more later) That gives 250 max points. 200+ = A* 180-199 = A 160-179 = B 140-159 = C 120 - 139 = D 100 - 119 = E less than 100 is epicest of epic fails!! I will post as often as possible, and will post pretty recent pics. In my first challenge i posted motivational or inspirational quotes with my updates, gonna bring that shizzle back Thats all for now, sorry if i ranted, just alot ot get out! Sponge!

Nice challenge timmy. Jut out of interest, how tall are you?

Why that split? Any specific reason?? Workouts geared to help runners are different to most "off the rack" programs. Check out ws4sb for athlete orientated program for weights, version 3 has a running one if I remember right tho it's late here so brain kinda gone. Bodyweight wise check out anything by Ross a la rosstraing.com. II would be good place to start, it's sorta geared towards combat athletes but the mix of strength, endurance and explosive should help when coupled with sport specific training such ad running.

Disagree, will smith for the win.

I'm on my phone so can't copy the link but chaos and pain has a lot of workouts with low reps, if u can find "dude got jacked for so and so" post on there. Outlines a sample routine for such.

Use high % of 1rm, lots of sets, lots of rest (2nins minimum) I normally ramp weight only counting work sets, so 85-95% 1rm over 5 sets of 3 for example. Keep any assistance work in the higher rep ranges. Is pretty time consuming, so start only one lift per session in this style to start with, get used to it and as ur recovery increases you can up the number of low rep high weight lifts.