OldManZatchmo

So I missed the last challenge due to busyness and a vested interest in Fitocracy. I have Fitocracy to thank for making fitness a year-round habit, so my heart will always be there, but I'll try to report regularly here this time. I'm back in to bodyweight exercises, but I'm going to stick with my fellow Rangers since I'll be running starting in the spring as well. FITNESS GOALS: 1: 4 x 20 push-ups (3 STR) I've started into Steve's Bodyweight Brigade book, and want to promote myself to Rank Two. I think getting four sets of twenty push-ups three times will do it. I was in the weight room at work for a while, but I always have a different work week (off on Sunday and Monday, then Saturday and Sunday, etc.), so I can't maintain a regular schedule to make progress on my weights. So I'm back to the bodyweight, and was surprised that I only managed push-up reps of 20, 15, 12, and 10. It's time to get me back in shape with my body! 2: 30 pull-ups in one set (2 STR, 2 STA, 1 DEX) This is a badge in Fitocracy that I really want to achieve. The Bodyweight Brigade workouts split 4 sets of chin-ups and pull-ups, and I did 6, 7, 5, and 5 pull-ups today. I think this is doable after six weeks, if I can be patient and try for this during the last week of the challenge. 3: Remember to eat a serving of spaghetti at the end of every day (except Fridays during Lent!) (2 CON, 1 STA) I'm trying to eat more without stressing over a calorie log. I'm at a normal weight for my height and don't want to get fanatical about getting bigger when I'm getting closer to 40 anyway. However, I will have more room to look ripped if I can have some mass to harden up. Since I'm picking running back up in the spring, I want to be in the habit of eating all the things by the time I start burning those calories. LIFE GOAL: 4: Post in Nerd Fitness and build my own army! (2 WIS, 2 CHA) If this challenge is dedicated to getting back on track with the rebellion, I need to at least follow the suggestions of our beloved caretakers for posting, and hopefully exceed them.

Good luck Space Elf! I'm actually a Navy Musician stationed at Great Lakes. I'm still here for a while, so I'll be performing at your graduation. In fact, by the time you're finished, I might be conducting the band! I've been in for over 10 years now and it's been a great way to make a living. Good on you for your goals preparing for the PT test. I half-assed while I was in DEP, and though I passed all of my events, I felt rough every time. My personal advice based on experience would be to get the test numbers at a respectable level, especially during basic training and "A" school, then focus back to the many things we talk about here and on other sites - full-body workouts, compound lifts, etc. to accompany the running. Good luck on your challenge, and good luck at boot camp! It does get better after you settle in. Just keep telling yourself that if 500-1300 recruits per week become Sailors, it can't be all that hard. - MU1 Zach Ellerbrook

I've been working out, and continuing to add iron to my lifts, but when I have been on fitness sites I've focused more on Fitocracy than NF. That, and I guess I didn't participate enough to garner a lot of back and forth communication, so I just sort of drifted off. Thanks to Steve constantly being all up in my RSS, I haven't lost touch with this community. I've been resisting switching up programs again, but I probably will when the weather starts improving up here in Chicago. So I'll stick with the Rangers, keep building on my compound lifts and pull-ups, along with a little running for the next challenge, then go bodyweight again with more running during the busy summer season. Good luck to all you Rangers on this last week, and I hope to join up with you (and you with me) on the next challenge! -Zach

So I decided to start StrongLifts 5x5 straight up a week in. The Rebel Strength workout is influenced by SL, and I decided to lean towards it more heavily. The only difference is that like Steve, I'm a fan of pull-ups myself, and will be doing weighted pull-ups instead of barbell rows. I did 5x5 of squats, bench, and pull-ups today - squats and bench with just the bar, and no added weight to the pull-ups, and was just starting to feel worked on my last two sets of pull-ups. I figure that's okay since I've lifted some weight before starting the program. I just want to start it off right, and it will hopefully pay off. The long term goal is to make it to SL Advanced!

Decided to start Stronglifts for real... sort of. I can't give up my pull-ups, so I'm replacing barbell rows with weighted pull-ups, starting with 0 extra weight today and adding 5 lbs. per workout. Barbell Squat: 45 lb x 5 reps (+36 pts) 45 lb x 5 reps (+36 pts) 45 lb x 5 reps (+36 pts) 45 lb x 5 reps (+36 pts) 45 lb x 5 reps (+36 pts) Barbell Bench Press: 45 lb x 5 reps (+36 pts) 45 lb x 5 reps (+36 pts) 45 lb x 5 reps (+36 pts) 45 lb x 5 reps (+36 pts) 45 lb x 5 reps (+36 pts) Pull-Up: 5 reps (+37 pts) 5 reps (+37 pts) 5 reps (+37 pts) 5 reps (+37 pts) 5 reps (+37 pts) Walking: 0:21:00 || 1.2 mi (+41 pts) 0:19:00 || 1.1 mi (+37 pts) 0:30:00 || 2 mi (+93 pts)

Thanks guys! That's exactly what I'm doing with my pull-ups, tenacious. I'll be doing 10 pounds on Monday.

Haha! Nice. Thanks to Steve, I'm up from 145 to 154.

Push Press: 45 lb x 7 reps (+29 pts) 75 lb x 5 reps (+33 pts) 95 lb x 4 reps (+34 pts) 90 lb x 5 reps (+36 pts) 85 lb x 5 reps (+35 pts) 85 lb x 5 reps (+35 pts) 85 lb x 5 reps (+35 pts) Suck! Barbell Squat: 45 lb x 7 reps (+39 pts) 95 lb x 5 reps (+50 pts) 140 lb x 5 reps (+68 pts) 140 lb x 5 reps (+68 pts) 140 lb x 5 reps (+68 pts) 140 lb x 5 reps (+68 pts) 140 lb x 5 reps (+68 pts) Better!

My wife commented that I'm getting "bulkier" without my prompting.

Today's Workout. I'll skip the warm-up here, because I should be doing the warm-up every workout. ....Right? Walking: 0:15:20 || 0.8 mi (+22 pts) 0:10:20 || 0.5 mi (+11 pts) Pull-Up: 5 reps || weighted || 5 lb (+41 pts) 5 reps || weighted || 5 lb (+41 pts) 5 reps || weighted || 5 lb (+41 pts) Barbell Deadlift: 45 lb x 5 reps (+36 pts) 105 lb x 5 reps (+54 pts) 130 lb x 5 reps (+63 pts) 130 lb x 5 reps (+63 pts) 130 lb x 5 reps (+63 pts)

Challenge #1 was a great learning experience. Now it's time for me to get real, keep things simple, and stick to them. Goal #1: Lift 3-4 days per week (+2 STA, +2 WIS). I don't want to give away too much of what I'm doing - Steve worked hard on his Rebel Guides after all, but let's just say that things are staying very simple in the weight room for me. I was a big program hopper, so I want to stick to one program for six weeks, in hopes that I can stick to another program for another six weeks, and so on. I really need to establish a lifting foundation instead of mixing up so many things, so I'll be training the Warrior aspect of being a Ranger for a while. Goal #2: Continue the Gains (pound-per-week) (+2 CON). I've been at a steady 1-pound-per-week and currently weigh in at 154. I'm not going to start any workout program that will slim me down until I reach 170, but as far as a goal, I'll shoot for 159 pounds. Six weeks at my current progress would put me at 160, but getting all six weeks would be insane, so I'll knock off a pound. Goal #3: Pull-up 5x5 with 25 pounds (+3 STR, +2 DEX). I had another goal, but realized that I didn't have a strength goal up here - despite wanting to acquire some Rebel Strength! I had been going for reps on my pull-ups for a while, but Steve has me on treating them more like weightlifting exercises, adding 5 pounds per session just like Stronglifts/Starting Strength. I like the challenge, and hope to work up to 5x5 with 25 pounds extra weight!. Goal #4: Have a planned setlist for next year (+2 WIS, +2 CHA). I'm the unit leader of our show band "Liberty Call" at Navy Band Great Lakes. Come check us out next spring/summer! One of our biggest challenges this year was having to plan our music on the fly because we had to keep changing personnel. I want to spend 2013 focusing on putting on a great show instead of focusing so much on just deciding what we're going to perform. Besides, since I'm going to be fit enough to bounce around the stage like never before, I want to have the music taken care of! Note: The CHA points are because I'm the group's leader.

Best. Title. Ever.

Haven't been good about this lately, but here's today's: Jumping Jacks: 50 jumping jacks (+15 pts) Body Weight Squat: 20 reps (+13 pts) Body Weight Lunge: 10 reps (+12 pts) Push-Up: 15 reps (+22 pts) Walking: 0:15:20 || 0.8 mi (+22 pts) 0:10:20 || 0.5 mi (+11 pts) 0:11:17 || 0.5 mi (+10 pts) Pull-Up: 5 reps (+37 pts) 5 reps (+37 pts) 5 reps (+37 pts) 5 reps (+37 pts) 5 reps (+37 pts) Barbell Deadlift: 45 lb x 5 reps (+36 pts) 95 lb x 5 reps (+50 pts) 125 lb x 5 reps (+61 pts) 125 lb x 5 reps (+61 pts) 125 lb x 5 reps (+61 pts) 125 lb x 5 reps (+61 pts) 125 lb x 5 reps (+61 pts)

Goal 1: 50 push-ups on my PT test (+1 STR, +2 STA) Well technically, with a 52, I achieved this goal! However, I got 62 push-ups on our "mock" PT test, and only 52 on the real deal. I'll write this one up as a SMART goal, but try to do better on my next test. I'm thinking 6 weeks of the Bodyweight Brigade leading up to my next test ought to do the trick! A Goal 2: 4 sets of 6 pull-ups on my day 3 workout (+2 STR, +1 DEX, +1 STA) If there's any exercise I've made the most progress on, it's pull-ups and chin-ups. Not only did I surprisingly meet this goal in about three weeks, I went for a PR one day and got 15 pull-ups! No bonus points of course, but it sure feels good! A Goal 3: Stick to the diet outlined in the Blueprint (+3 CON) Ummmm yeah, about that. FitJerk's program was just too complicated for me. What's ironic is that the more and more I read Steve's writings on diet and gaining weight, the more I wanted to bail on the Blueprint and keep it simple. I wouldn't call it a failure, but it was a change in the middle of the challenge. Not to mention that I've gone from 145lbs to 153lbs in about seven weeks! I'll give myself a C. I may not have stuck to the plan, but I gained weight anyway! C Life Goal 4: Complete Steps 4, 5, 6 and 7 in my 12-step program (+3 WIS, +2 CHA) My sponsor and I made progress, and are just getting to Step 3. Thing is, I've been making progress, and this is something you can't really rush. I'm taking a B on this because though I'm not at a certain step, it's not a race, and life keeps getting better every day. Progress not perfection. B Summary: I really enjoyed seeing the progress of everyone here and meeting my own goals. Not to mention I've gotten so hooked on Nerd Fitness that I started my first week in the Barbell Battalion of the Rebel Strength Guide! It's funny that this is the Rebel Army of Nerd Fitness, yet the principles and goals are super simple. Maybe we need simple ideas to give our complex minds a rest. So I didn't get an A in all of my goals, what's important is that I've made progress and had fun! Life's too important to take seriously, and I'm glad that life always gets better, especially now that I'm getting stronger! Overall Grade: A (barely)

Goal 1: 50 push-ups on my PT test (+1 STR, +2 STA) Well technically, with a 52, I achieved this goal! However, I got 62 push-ups on our "mock" PT test, and only 52 on the real deal. I'll write this one up as a SMART goal, but try to do better on my next test. I'm thinking 6 weeks of the Bodyweight Brigade leading up to my next test ought to do the trick! A Goal 2: 4 sets of 6 pull-ups on my day 3 workout (+2 STR, +1 DEX, +1 STA) If there's any exercise I've made the most progress on, it's pull-ups and chin-ups. Not only did I surprisingly meet this goal in about three weeks, I went for a PR one day and got 15 pull-ups! No bonus points of course, but it sure feels good! A Goal 3: Stick to the diet outlined in the Blueprint (+3 CON) Ummmm yeah, about that. FitJerk's program was just too complicated for me. What's ironic is that the more and more I read Steve's writings on diet and gaining weight, the more I wanted to bail on the Blueprint and keep it simple. I wouldn't call it a failure, but it was a change in the middle of the challenge. Not to mention that I've gone from 145lbs to 153lbs in about seven weeks! I'll give myself a C. I may not have stuck to the plan, but I gained weight anyway! C Life Goal 4: Complete Steps 4, 5, 6 and 7 in my 12-step program (+3 WIS, +2 CHA) My sponsor and I made progress, and are just getting to Step 3. Thing is, I've been making progress, and this is something you can't really rush. I'm taking a B on this because though I'm not at a certain step, it's not a race, and life keeps getting better every day. Progress not perfection. B Summary: I really enjoyed seeing the progress of everyone here and meeting my own goals. Not to mention I've gotten so hooked on Nerd Fitness that I started my first week in the Barbell Battalion of the Rebel Strength Guide! It's funny that this is the Rebel Army of Nerd Fitness, yet the principles and goals are super simple. Maybe we need simple ideas to give our complex minds a rest. So I didn't get an A in all of my goals, what's important is that I've made progress and had fun! Life's too important to take seriously, and I'm glad that life always gets better, especially now that I'm getting stronger! Overall Grade: A (barely)

Monday 10/29/2012: PT Test on Halloween (oooooooo!). Wanted to just get a little prep in: Push-Up: 30 reps (+45 pts) 30 reps (+45 pts) 30 reps (+45 pts) 30 reps (+45 pts) Chin-Up: 10 reps (+55 pts) 10 reps (+55 pts) 10 reps (+55 pts) 10 reps (+55 pts)

Smazzon, it's definitely worth the purchase! I calls for more simplicity than CrossFit, but that's exactly what I need as an unfortunate program-hopper. I actually spent 93-bucks on a personal blueprint, but with a different plate of exercises each day, plus a diet that was hard to balance (it's hard to eat the exact same thing with a work schedule that varies), I started looking for something different..... AGAIN. If I can just monitor my calorie intake on my own with DailyBurn, and stick to two different workouts with two different exercises for at least six weeks, perhaps I'll have something to build on. It'll be worth the 93-dollars I "wasted" on the other program.

I can offer moral support since I live in the city and work up north. I'm always down for a meetup though.

I freaked after unzipping the file that came with my purchase. Holy crap, what a lot of info! At first you would think, "Why spend 49-bucks to be told to eat a LOT and lift heavy?" Steve actually breaks it down, and as long as I stick to the foundation to be built, the progression into a Ranger (focused on the Warrior side for now) is a piece of cake. It means I need the discipline to stay away from the bench press for at least six weeks, but if I get over my macho-ness, I think I'll be cool. I feel like I really joined the Rebel Army today, because I literally "bought in". I read the 78-page Rebel Strength Guide and Operation Bulk-Up in about an hour, and I'm pumped! My Navy PT test is this week. I'll probably hit the body weight stuff good before and after, then take advantage of the new challenge window to join the Barbell Battalion. What a great way to start the holiday season!

Friday 10/26/2012: Walking: 0:14:30 || 0.8 mi (+24 pts) 0:10:07 || 0.63 mi (+21 pts) 0:14:48 || 0.94 mi (+35 pts) Elliptical Trainer: 0:05:00 (+19 pts) Jumping Jacks: 50 jumping jacks (+15 pts) Barbell Squat: 45 lb x 10 reps (+42 pts) 75 lb x 6 reps (+46 pts) 125 lb x 6 reps (+65 pts) 125 lb x 6 reps (+65 pts) 125 lb x 6 reps (+65 pts) Barbell Bench Press: 45 lb x 10 reps (+42 pts) 75 lb x 6 reps (+46 pts) 105 lb x 6 reps (+57 pts) 105 lb x 6 reps (+57 pts) 105 lb x 6 reps (+57 pts) Barbell Deadlift: 45 lb x 10 reps (+42 pts) 95 lb x 6 reps (+53 pts) 140 lb x 6 reps (+72 pts) 140 lb x 6 reps (+72 pts) 140 lb x 6 reps (+72 pts) Chin-Up: 10 reps (+54 pts) 10 reps (+54 pts) 10 reps (+54 pts) 10 reps (+54 pts) Sunday 10/28/2012 (Steve's Hotel Workout w/warm up): Walking: 0:17:26 || 0.75 mi (+16 pts) 0:17:26 || 0.75 mi (+16 pts) Jumping Jacks: 25 jumping jacks (+7 pts) 25 jumping jacks (+7 pts) Body Weight Squat: 15 reps (+9 pts) Push-Up: 10 reps (+15 pts) 20 reps (+30 pts) 20 reps (+30 pts) 20 reps (+30 pts) Body Weight Lunge: 20 reps (+24 pts) Body Weight Hip Raise: 10 reps (+15 pts) Overhead Body Weight Squat: 25 reps (+29 pts) 25 reps (+29 pts) 25 reps (+29 pts) Pull-Up: 10 reps (+61 pts) 10 reps (+61 pts) 10 reps (+61 pts) Reverse Crunch: 15 reps (+19 pts) 15 reps (+19 pts) 15 reps (+19 pts)

I've been pretty busy lately, so I haven't had a chance to update. I also had a small "failure"... I program hopped! or ? I originally took on FitJerk's bodyweight program because I thought I wouldn't have time to get in the gym. Well, it turns out that I have had time for the gym, and after seeing all your posts about lifting, and on Fitocracy, I just couldn't help it anymore! For now, I'll be working on Steve's Superhero Workout since I had never lifted barbells before, until the next challenge begins. I very likely will be purchasing the Rebel Strength Guide! I also decided that the diet was just too complicated after reading so many other articles that simply state to eat more calories than my BMR, with lots of protein. Also, my wife has decided to get into Paleo, and in the name of support and family budget, I've agreed to go along with her. We've had some Paleo dinners, and they've been delicious (steak on BLT salad? yes please)! So I won't be getting as many points on my CON score, but I feel like I've been learning a lot and making real progress. By the New Year, it will be great to look back on how much I've progressed and learned instead of saying, "It will be different this time!" and stop working out around March. I still think I'll have a good summary at the end of the challenge. Thank you Rebels and Fitocracy!

Elliptical Trainer: 0:05:00 (+19 pts) Jumping Jacks: 50 jumping jacks (+15 pts) Dumbbell Lunges: 20 lb x 12 reps (+66 pts) 20 lb x 12 reps (+66 pts) 20 lb x 12 reps (+66 pts) 20 lb x 12 reps (+66 pts) Standing Barbell Shoulder Press (OHP): 40 lb x 10 reps (+56 pts) 40 lb x 10 reps (+56 pts) 40 lb x 10 reps (+56 pts) Super set w/Preacher Curls Reverse Barbell Preacher Curls: 40 lb x 14 reps (+16 pts) 40 lb x 14 reps (+16 pts) 40 lb x 14 reps (+16 pts) 7 reps bottom to halfway, 7 reps halfway to top, 7 reps full ROM Ab Wheel (kneeling): 9 reps (+16 pts) 9 reps (+16 pts) 9 reps (+16 pts) Each set - left, center, right - three times. Dips - Triceps Version: 11 reps (+37 pts) 11 reps (+37 pts) 11 reps (+37 pts) 11 reps (+37 pts) Super set w/Dumbbell Lunges

I call today's workout: Progress Makes Progress Barbell Squat: 45 lb x 10 reps (+42 pts) 95 lb x 6 reps (+53 pts) 120 lb x 6 reps (+63 pts) 120 lb x 6 reps (+63 pts) 120 lb x 6 reps (+63 pts) Barbell Bench Press: 45 lb x 10 reps (+42 pts) 95 lb x 6 reps (+53 pts) 100 lb x 6 reps (+55 pts) 100 lb x 6 reps (+55 pts) 100 lb x 6 reps (+55 pts) Note: Super set with pull-ups Pull-Up: 5 reps (+36 pts) 5 reps (+36 pts) 5 reps (+36 pts) 5 reps (+36 pts) 7 reps (+47 pts) Barbell Deadlift: 45 lb x 10 reps (+42 pts) 95 lb x 6 reps (+53 pts) 135 lb x 6 reps (+70 pts) 135 lb x 6 reps (+70 pts) 135 lb x 6 reps (+70 pts) Walking: 0:30:13 || 1.4 mi (+41 pts) 0:34:31 || 2.1 mi (+83 pts)

Sometimes we still have trouble getting our 4-year-old to sleep in her own bed, but at least she eats on her own. :-p

Saturday: Push-Up: 10 reps (+15 pts) 20 reps (+30 pts) 20 reps (+30 pts) 20 reps (+30 pts) 20 reps (+30 pts) 20 reps (+30 pts) Pull-Up: 7 reps (+46 pts) 7 reps (+46 pts) 7 reps (+46 pts) 10 reps (+60 pts) Chin-Up: 10 reps (+54 pts) Parallel-Grip Pull-Up: 10 reps (+56 pts) Wide-Grip Pull-Up: 5 reps (+22 pts) Walking: 0:23:54 || 1.5 mi || 0 bpm || 0 lb (+60 pts) 0:25:29 || 1.5 mi || 0 bpm || 0 lb (+56 pts)