jmbrunson

Today's workout:

Squats:

2x5x45

1x5x65

1x3x95

1x2x135

3x5x160

OHP:

2x5x45

1x5x55

1x3x65

1x2x85

3x5x100

Power Clean:

5x3x120

Quick post for my results today:

Squats:

2x5x45

1x5x55

1x3x85

1x2x110

3x5x135

Bench:

2x5x45

1x5x55

1x3x65

1x2x85

3x5x100

Deadlift:

1x5x140

Felt great. I went up a little more than recommended in squats but I felt like I started a little light across the board. Wednesday I didn't drink all my water, yesterday I got an app & I drank 100oz. So that was a WIN.

Well on a personal note I've had a great first two days at NBC5. WIN! Most of it has been just getting to know where things are, meeting people & HR stuff. I was looking at my goals this morning & I realize that the walking & water goals haven't even been started yet. SUCK! Hopefully it'll be easier to get the walks started when I get on a more regular schedule. But no excuses on the water today will be day one of 8 glasses a day.

Okay on to workout stuff. My thighs are killing me. It hurts to walk & I've got stairs in my new house. No bueno! But I did go up in squats today. Here are the results from this morning:

Squats:

2x5x45

1x5x55

1x3x65

1x2x95

3x5x115*

OHP:

1x5x45

1x5x65

1x5x75

3x5x85*

Power Clean:

1x3x45

1x3x65

1x3x85

5x3x95*

*work sets

Overall I thought it was a win. I look forward to just lifting now that I've set starting points & seeing increases.

I look forward to seeing how the GOMAD goes for you. Good luck!!!

Thanks for the words of encouragement!

Don't think of it as TX heat, think of it as natural Vitamin D .

This is my new mantra!

Here we go. Today is day one of working out for me, also my first day at the new job. I'm very excited about this although I do believe today will mostly be paperwork & HR stuff which = boring. But my workout was good this morning. After reading SS I feel as if I am starting from scratch. I've worked out on & off for a long time, but this was the first time I ever did a pain free squat. (well it burned in the thighs) (That's what she said) (Yikes!) Seriously though, low back, full squat that didn't hurt = huge win! I think I might could've done more weight but I really didn't wanna kill myself today. There will be time to play catch up. As prescribed in the book I just started with the empty bar then added 10lbs until the speed slowed down, the I did 3 work sets. Except with Deadlifts which I only did one set. Results were:

Squats: 3x5x105

Bench:3x5x90

Deadlifts: 1x5x115

The fact that my bench weight was so close to my squat weight makes me feel like I should have gone heavier on squats. I'm not real sure if this is normal at this point. All-in-all it felt good, it took a little better than a half hour & I worked up a good sweat.

Now to my first day at work. One of my favorite things about workout out though is no matter how the day goes at least I accomplished something!

congrats on the move! glad you're doing well!

Thanks nightlight! We're trying to get settled & get a new routine!

Well it's been a long week, but we've moved to Fort Worth! Still getting settled in the new place but it's an amazing house. Here are some pics. So tomorrow I'll put my new cage together so ill be ready for starting strength Monday. I've been eating & drinking like crazy through the move, but as a promise to my wife starting Monday I'll only drink on the weekends. Which will save me a ton of calories! I look forward to working out again. I'll post some results Monday, but I plan to stick with what the book says & try not to make the mistake of going too heavy.

Welcome to tx. I live in the metromess myself, and actually watch nbc5 nearly every morning.

That's awesome! Once I go through training I'll be doing the 5a-6a hour.

Thanks for the encouragement! I can't wait to be a Texas nerd!

I'm excited to find my way to the Warriors Guild. I started my first challenge as a ranger. I thought I wanted a mix of cardio & lifting, however I'm not a crossfit guy. Everyone was really nice over there, but I got kinda lost in their lingo. My second & third challenge I was an adventurer. That was fun while I found my way. Actually the last challenge I pretty much took off, because of my new daughter & a job change.

I'm in the process of moving to Dallas TX from Chattanooga TN. I got a job with NBC Universal (WOOT!) to direct the morning show at NBC5 in Dallas. We move next week, so for me the workout portion of the challenge will start October 1st, which is my first day at work.

I'm excited to get back into lifting so I read Starting Strength & I'm going to be going with the 3x5 program illustrated in the book for beginners. So here are my goals.

1. Starting Strength

- start Oct 1st

- miss 0 workouts

STR - 5

2. Family Walks

- 3-4x a week

- work up to every day

- dog, baby, everyone

STA - 4

3. Drink Water

- 8 glasses a day

CON - 3

Life Goals

4. Get settled into new home.

- Unpacked & Settled ink

CHA - 3

They're pretty straight forward. I'm really only focusing on working out this challenge. I know I need to tackle my diet, but I'll work on cleaning that up next time around. Right now my main goal is to get strong.

It's likely a form issue. Unless I'm really thinking about it, I keep my shoulders around my ears when I'm running. Try relaxing your shoulders and just let your arms swing. When you're doing it wrong, you'll look like a baby t-rex.

Nice, thanks. I'll try relaxing my shoulders tomorrow. I'm sure my son would love it if I looked like a baby t-rex. He has quite the dinosaur obsession!

I'm fairly new to running, I've been running about 3 times a week for the past 10 weeks or so, & have taken a couple of weeks off in the middle of that. I run in vibrams & on the road my house is on. No sidewalk, no grass, no treadmill. At about a mile & half mark I get a sharp pain in my left trap, between the shoulder & the neck. (I think that's the trap) It feels like a pin or knife going straight down from the top maybe 3 to 5 inches deep. I also lift weights 3-4 times a week. Never have shoulder problems while lifting, but I don't do shrugs just overhead press. I'm 6'2", 220ish. Any thoughts on what's going on here? Thoughts on if I should try different shoes or a different surface to run on? I really don't want to change either, but I don't wanna be in pain either. Thanks.

Good goals. I would also recommend the couch to 5K program. You'll definitely be able to run mile by the end of the challenge! Good Luck!

Monday's Run

1.6 miles

19:18

Monday's Workout

Bench Press: 165x1x5 | 170x4x5

Dumbbell Fly: 40x5x5

Barbell Curl: 75x1x5 | 80x4x5

Overhead Press: 95x5x5

Sounds like a sweet challenge I love remodeling especially kitchens make sure you get before and after photos. Much like a fitness or weight loss journey you can track the changes to keep you accountable. You should probably buy that pregnant wife of yours some flowers just because it's Friday.

I'll definitely get some before & after photos on the kitchen & I didn't see that post until today so I'll have to get her some flowers cause it's Monday!

Whoa! Awesome goals!!! I'm glad my wife isn't on the boards because she'd be jealous. Good Luck!

Congratulations! I hope you're going to call her Betsy for short, I love that name.

Your life will be in upheaval, don't beat yourself up if you aren't able to work out three times a week or remodel the kitchen. In about three months things will settle down, you and the wife will get a little more sleep, and you'll be able to get back to the things you've been neglecting.

Thanks, I understand there will be craziness ahead of me & that I just have to put in what I can. I think the kitchen wont be terrible because I've got most of the material & have just been putting it off. The working out may have to give, but hopefully I'll be able to keep up my running and eating good. I think that's of the utmost importance, as I'll be drained from a lack of sleep, so I'll need to keep good fuel in the tank.

I'm so in! What an awesome idea!

Nice goals. I too will have a birthday during this challenge (august 20th)

Good Luck!

As the name suggests I'll be having a baby during this challenge. Well actually my wife will have the baby, it would be strange for me to have it. This will be my second child & I'm looking forward to having a daughter. *cleaning shotgun* August 23rd is the day the c-section is scheduled but my wife tries very hard to have the baby everyday.

This could've also been called JMBrunson in The Birthday Challenge, because August 20th is my birthday. I realize that because of Elizabeth (my daughter that is soon to be born) my birthday will be rarely celebrated in the future. I'm actually okay with this because I don't really have birthday parties or anything like that & I assume I'll still get a present & that's the important part. (I kid, kinda)

Now on to the challenge at hand. This is my 3rd challenge & my first two have been learning experiences.

I've learned:

1. You get what you give
   
2. I need to give more
   

So this challenge could also be called JMBrunson in The Give More Challenge!

Goals:

• Work out 3x per week STR - 4
  
• Run 5k without stopping DEX - 4
  
• Lose 10lbs STA - 4
  
• Kitchen Remodel WIS - 3
  

I'm hoping to not suck at setting or obtaining goals this go round. So it could be called JMBrunson in The Not Sucking Challenge. I feel that the goals are pretty obtainable, if I give more & work hard. There's a lot there to do, but I feel confident in it.

Oh also I'll be doing a Mud Run on August 11th so that's exciting.

Here are my starting stats:

Stats

Height: 6'2"

Weight: 218lbs

Neck: 15.75"

Chest: 43"

R Bi: 15.25"

R Forearm: 12.25"

L Bi: 15.25"

L Forearm: 12.25"

Waist: 41"

Hips: 40"

R Thigh. 24.5

R Calve: 17.5

L Thigh. 24.5

L Calve: 17.5

Health Goals:

1. Run 5K in under 30 min

DEX 2 | STA 2

F

2. Track Food & Eat Paleo (Including Whole 30)

CON 3 | CHA 2

B

Did 4 weeks strong then last two I've had several cheat meals.

Con 2.25 | Cha 1.5

3. Meditate 10 minutes 2x a day

STA - 1 | WIS - 3

F

Failed miserably. Actually more like never tried! Brutal, I guess it just wasn't important to me.

Life Goal:

4. Stop Biting Nails

CHA 2

B

Went five weeks strong, then started chewing again. I'm not sure why, but I started over putting the no bite polish on again.

Cha 1.5

Before

STR - 3.5 | DEX - 1.5 | STA 2.25 | CON - 5.25 | WIS - 3.25 | CHA - 4

After

STR - 3.5 | DEX - 2.25 | STA 2.25 | CON - 2.25 | WIS - 3.25 | CHA - 7

Tuesday's Run

So hot! Didn't finish

Also, as far as protein powders go, many are whey, which is technically dairy. Just curious if non-dairy paleo folks use whey protein, or is there a different option?

Once again it goes back to what camp you're in, Mark Sisson is all for it, but he does make his living selling supplements. Where Robb Wolf is against whey. There are other types of protein powders, but I think it's about what works for you. And the article on Robb Wolf's blog makes the interesting point that there are no regulations on what goes in supplements.

For other stuff to mix your protein powders into, I'd recommend checking out Primal Toad's Smoothie book. He's viciously paleo (in the Mark Sisson mode, mostly, but I think he tries to keep dairy out as well) and has a book chock full of smoothie recipes that would lend themselves well to containing your protein powders.

http://primalsmoothies.com/

I follow him on Twitter & he always has pics of his smoothies & they look delicious. Also Mark Sisson has a free e-book of protein shake recipes that might be a good resource for you.