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My primary goals for 2014 are to become physically and financially stronger. My challenges will all be focused on this using baby steps to get there. Convict Conditioning Goals for 2014: Pushup SeriesStarting: Level 2 Intermediate Standard (2x20) - Incline PushupsGoal: Level 5 Beginner Standard (1x5) - Full PushupsSquat SeriesStarting: Level 2 Intermediate Standard (2x20) - Jackknife SquatsGoal: Level 5 Beginner Standard (1x5) - Full SquatsPullup SeriesStarting: Level 1 Progression Standard (3x40) - Vertical PullsChest High bar horizontal pulls with straight legs (23/18)Goal: Level 4 Beginner Progression Standard (2x15) - Half PullupsLeg Raise SeriesStarting: Level 1 Intermediate Standard (2x25) - Knee TucksGoal: Level 4 Progression Standard (3x25) - Flat Frog Raise Challenge Goal 1 (Strength): Complete 2 Hard Convict Conditioning Workouts per week (+2 STR, +1 DEX, +1 CHA) Challenge Goal 2 (Endurance): Complete at least one cardio workout per week (+2 STA, +2 CON) Need to get consistent with this again. Swimming 3 times per week previously was a bit too much to shoot for.Challenge Goal 3 (Fuel): Lights out by 10pm work nights, 3+ servings fruits/veggies daily, 6 glasses of water daily (+2 CON, +2 WIS) I've felt weak, tired, and sluggish for awhile. I attribute this largely to eating poorly, lack of fluids, and poor sleep habits.Challenge Life Goal (Finances): Update spending records daily for accurate tracking of spending and staying within budget. (+3 WIS) I just setup my first Dave Ramsey style zero-based budget and my first budget period in awhile. I have a history of allowing my records and receipts to pile up such that I don't have an accurate record of what I spend where. Since we are expecting our second child in about 1.5 months and the associated expenses that come with that, I need to get serious about controlling spending.EDIT: Making this a Hard Hat Challenge starting 1/8/2014 for the rest of the challenge (and beyond). 15 minutes per day adding receipts and checking budget. I will post my calendar at the end of the challenge.
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- convict-conditioning
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Main Quest: Grow old but stay fit. This man did a one arm chin up on the day of this photo (89 years old). He is my hero GOALS: (in order of importance) Life Goal 1: Have my work and practice all set up for my impending return to Australia on 25/11/13. There are a hell of a lot of forms, paperwork and email I need to get through. I won't be able to do it all by the end of the challenge, but there are certain things which have a lot of red tape attached to them which need to be started early. Fitness Goal 1: Develop a training program based on the principle of 'Minimum Effective Dose'. I know when I return to Australia I am going to be much busier. I plan to create a program which involves the shortest amount of time (utilising as low as 1 set of 1 rep) to maintain a certain level of fitness during this busy period. If for example I do 1 1-arm push up every 2nd day. That takes about 10 seconds to drop down and do it, but I could potentially keep that certain baseline level of fitness indefinitely. This will involve a lot of trial and error. Fitness Goal 2: Continue one arm chin up training. Continuing on from my previous 2 threads - this is my constant dream. A line in the sand, which when crossed will mean that I have surpassed my previous pulling strength peak in youth. I however plan to go about this very slowly and without injury. My only goal for this challenge is to be better at one arm negatives than I was by the end of my last challenge. My longest hold was R:20s (8s hold at top + 12s descent). L 18s (6s hold at top + 12s descent). My best consecutive alternate reps attempt was R:12s,L12s,R10s. My most amount of (good 10s+) reps done in one day was R:5, L:2 Fitness Goal 3: Continue full depth HSPU training. Did 1 full depth HSPU last challenge. But not as controlled as I would like. Aim for this challenge is to have a perfectly controlled full depth HSPU. Controlled negative. Pause at the bottom (shoulders touch hands/bars). Press out without arching my back too much. Currently doing reps with 5 inches of elevation. Aim to increase the total reps in a training session by 1 per session. Aim to have 8 consecutive elevated HSPUs by the end of the challenge. Fitness Goal 4: Continue planche progression training. Aim to have tuck planche holds at 30s sets by the end of 6 weeks. Making my 4th goal rather small and very achievable. This one will just take consistency. And it is a little baby step towards Phylanx and the full planche! Side Goal: Pancake flexibility It sucks. Make it better! I aim to be able to make my PIPJs touch the floor with straight knees by the end of this challenge (and hold for 5s). (currently just finger tips).
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- bodyweight
- pull ups
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