Miximus to the Maximus for a Minimus Midicus

[tenaciousglee]

Hi Rangers, I'm humbly joining you after a pretty poor first challenge with the Adventurers. My fitness backstory begins with running cross-country and track in high school. I was a distance runner and always pretty skinny. I even tried telling my coach I didn't want to lift because I was afraid I'd get "too bulky" (Ha!) and throw off my running style. I didn't run much in college, except when playing ultimate, which was most Fridays. The last serious training I did was for a half-marathon in 2003. My weight hasn't fluctuated too much since high school (150-160) but since getting married and after the first kid came along, I've gotten a little bit of a spare tire. I decided in February to more seriously pursue my goal of an LGN body (look good naked). I tried a few different routines without much success, giving up or getting bored after 4 or 5 weeks and switching to something new. I have set a goal of achieving my LGN body by Christmas. My first step will be to flatten out my midsection and then start working on packing on some muscle.

My fitness/diet goals for this challenge are:

1. Lift 3 days a week, mixing it up with a dumbbell day, a bodyweight day, and a sandbag day. A more specific goal-within-the-goal is to complete 3 sets of the Nerd Fitness Nines with a 50# sandbag. See Vic's post for the description of the NF9s. (Worth +5 STR)

2. Burn some fat by Running, Sprinting, HIIT, or Tabata 2 days a week. I'm a little hesitant about this one because I started running again a couple of weeks ago at a pretty moderate pace (9-10 min/mile) and wound up with some knee pain that lasted a couple of days. Also, I've been working out MWF and resting Tue/Thurs, but want to add the cardio in on these two days, so I'll have to be disciplined about getting to bed on time and then getting out of bed on time to workout before the kids wake up! (Worth +2 STA +2 DEX +1 CHA)

3. Drink six 8-ounce glasses of water a day. I've been consistently doing 3 or 4 glasses, but I want to step it up. I'll use MyFitnessPal to track. (Worth +2 CON)

And my life goal for this challenge is to finish reading "Becoming Your Spouse's Better Half" by Rick Johnson and take my wife on at least 4 date nights over the next 6 weeks. Since our second kid came along 11 months ago, we haven't had much energy to devote to each other and I really want to work on this! The challenging part for me will be to use my spare time wisely and pick my Kindle app instead of Words With Friends or other games. (Worth +2 WIS +1 CHA)

Here are my stats:

Name: Greg

Age: 35

Height: 6'-1"

Weight: 161 lbs

Body Fat: 23% per Navy test

Neck: 14"

Shoulders: 45"

Chest: 38"

Biceps: 11"

Waist: 34.75"

Belly: 37"

Hips: 38.75"

Thigh: 21.25"

Calf: 13.5"

Also, in case anyone is wondering why I picked Gungan for my race, it's because I'm goofy and lanky and I live by the water. And according to Wookieepedia, Gungans are musical and so am I. I love seeing live music; playing bass, banjo, and guitar; and discovering new bands. For our first date night, my wife and I are going to see Dawes and Mumford & Sons this Thursday!

[Sloth the Enduring]

A Gungan? Takes all kinds I guess.

I look forward to hearing about the sandbag training. Good luck with your goals.

[IcePrincess]

OMG I am so Jealous that you get to see Mumford and Sons!!!! They have become my favorite band!!!!!!! Anyway with that out of my system, good luck with your goals! You're gonna rock this.

[tenaciousglee]

I look forward to hearing about the sandbag training. Good luck with your goals.

Thanks! My daughter is 3 and half and my son is 11 months and I've got lots of experience throwing them over my shoulder, but neither weighs 50 lbs (maybe combined...)

OMG I am so Jealous that you get to see Mumford and Sons!!!!

It should be great! It's at an outdoor venue and it's a sold out show. We were super psyched when we saw they were coming to our little corner of Virginia!

[Librarian of Doom]

The Rangers welcome all, even Gungans Good luck on your challenge. I did a similar date night goal for my challenge last time (I have 2 girls, 3 and 1) and I know it can be tough. Good for you for making your relationship a priority!

[tenaciousglee]

Day 1: Bodyweight Circuit - 3 sets complete!

Decline push ups x 10

Pull ups x 5

Squat x 12

Vertical Knee Raise x 10

Dips x 5 (need a little more range of motion on these)

Plank 45 sec, 45 sec, 30 sec

Burpee x 5

I really want to push myself this challenge to add some strength. I'm not as concerned about bulking, but I want my numbers (either reps or weight) to go up from Week 1 to Week 6. I think one of the reasons I haven't seen results from my previous exercise routines is I haven't challenged myself. Faster, Higher, Stronger!

Add: drank 7 glasses of water!

[richdf]

You have chosen some brilliant challenges. I loved the idea of the sandbag NF9 when I read it, but I have it down as a "I'll do that when I feel ready" kind of challenge, so I'll be watching your progress to see how that goes.

As for your life goal, I can totally relate too - mine are 5 yrs and 2 yrs. Quality time so easily disappears, being substituted instead for nursery/school runs, bath time, early morning wake ups, etc!

Best wishes for the challenge ahead.

[tenaciousglee]

You have chosen some brilliant challenges. I loved the idea of the sandbag NF9 when I read it, but I have it down as a "I'll do that when I feel ready" kind of challenge, so I'll be watching your progress to see how that goes.

Yeah! I really liked the NF9, too. Then I made my sandbag and realized how heavy 50 lbs is... I'm planning to start with 20 or 30 lbs to get through 3 circuits and then move up in weight. Because I'm only doing sandbag once a week, I really only have 6 sessions, but I hope my other lifting days will help increase my strength.

[tenaciousglee]

Day 2 - Tabata!

20 sec - run in place

10 sec - rest

20 sec - bicycle crunches

10 sec - rest

20 sec - mountain climbers

10 sec - rest

20 sec - jumping jacks

15 sec - rest (messed up the timer)

REPEAT!

While I didn't wind up on the floor in a pool of sweat, I liked this workout! I wasn't sweating like I am after a 20 minute run, but hopefully I kickstarted my fat-burning. I could add some higher intensity. It went fast enough that I couldn't keep count of my reps until my last set of jumping jacks, which was 25 in 20 sec.

If anyone else reading this has tried intervals/Tabata and has some tips on other exercises to do in short bursts, give me a shout.

ADD: Another 7 glasses of water

[tenaciousglee]

Day 3 - Dumbbells Circuit

Calf Raises - 10 x 30#, 30#, 35#

Lying Pullover - 8 x 35# (3 sets)

Flyes - 8 x 25# (3 sets)

Upright Row - 8 x 25#, 35#, 25#

Tricep Kickback - 8 x 10#, 15#, 15#

Standing Curl - 8 x 25# (3 sets) - bad form on the last couple of reps on the 2nd and 3rd sets

Add: 7 glasses of water

[IcePrincess]

Looks like you are kicking butt! Keep it up. I'm watching you!

[CyningaDena]

Looking good! I'm excited to see the results of your first week. What are you planning for your first date night?

[tenaciousglee]

Looking good! I'm excited to see the results of your first week. What are you planning for your first date night?

First date night is tonight! Going to grab dinner with another couple and then going to see Mumford & Sons and Dawes! We both love live music and are excited to see these bands.

[tenaciousglee]

Day 4 - Run/Sprint Intervals

5 min warm up

30 sec "sprint" (about 6 or 7 min/mile pace)

2 min run (about 10 or 11 min/mile pace)

repeat 5 more times!

5 min cool down

Total time 25 minutes, total distance 2.5 miles. This was a tough one! If doing these intervals once or twice a week doesn't kickstart my metabolism, I don't know what will!

Also, in a bit of divine NF intervention, just as I was about ready to cut it short and head home, Young The Giant's "My Body" came on my iPhone (from Steve's Exercise Around The World video) and "my body tells me NO, but I won't quit, no I want more!"

Add: 7 glasses of water (and one beer at the concert! Mmmm...beer...)

[Seabright]

tenanciousglee, you rock!

Love these goals, and love watching your progress. I know it is early days, yet, but I just feel like you are going to bring this challenge to its knees! Go get 'em!

[CyningaDena]

Holy crap, how have I never heard Young the Giant before? I need to live in your iPod for a while, obviously.

Have a great time at the concert! Awesome way to kick off date nights...although you're setting a pretty high bar for yourself.

[lyranedara]

I love your goals! If you're really interested in sandbags, you might like My Mad Methods. They have a lot of stuff on there about unconventional training. Lots of fun ideas.

[IcePrincess]

Yay sprints! I'd rather do sprints than run long distance any day!

[tenaciousglee]

tenanciousglee, you rock!

Love these goals, and love watching your progress. I know it is early days, yet, but I just feel like you are going to bring this challenge to its knees! Go get 'em!

Thanks for the encouragement! It is true that the NF community is awesome. I definitely feel at home with the Rangers!

Holy crap, how have I never heard Young the Giant before? I need to live in your iPod for a while, obviously.

Have a great time at the concert! Awesome way to kick off date nights...although you're setting a pretty high bar for yourself.

I have to give credit to Steve for introducing me to Young The Giant. I had heard of them, but hadn't heard them until I saw his Exercise Around The World video. I'll post my running playlist in a bit to give you a glimpse into my iPod!

I love your goals! If you're really interested in sandbags, you might like My Mad Methods. They have a lot of stuff on there about unconventional training. Lots of fun ideas.

Thanks for the link. I took a quick look and it seems pretty intense!

Yay sprints! I'd rather do sprints than run long distance any day!

I never thought I would enjoy sprints after coming from a distance background, but I really did like the Tabata and Interval work this week.

[tenaciousglee]

A quick recap of the concert last night before today's workout log:

The music was great, the stage show was epic, and the weather was awesome for an outdoor concert. The only downside is we showed up a little late and it was a sold-out general admission show, so we had to sit on the lawn. The back of the lawn. Behind a post. Here's a pic of our view:

[ATTACH]5057[/ATTACH]

Once the music started, everyone stood up, making the view even more obscured. My wife is only about 5'2", so she couldn't see much at all! After a little peer pressure, she let me put her on my shoulders, but wouldn't let me dance!

[ATTACH]5058[/ATTACH]

Bonus workout!

Crawling into bed at 1 made it that much harder to get up for my 5:30 workout, but I'm a robot, so I did it! This robot may require coffee or a nap at lunch to make it through the day...

Day 5 - Sandbag Circuit - Nerd Fitness Nines with 30# sandbag

3 sets of

Get Up Left

Lunge Left

Push Press

Sumo Deadlift High Pull

Zercher Squat

Alternating Shoulder

Man Maker

Lunge Right

Get Up Right

This was relatively easy because the weight was low, but the shifting sandbag definitely added a level of difficulty. I was glad to get through 3 sets without much trouble, though my get ups did require a little herking and jerking... I will bump up to 40# next week to see if I can still knock out 3 sets with good form.

[tenaciousglee]

As promised to CyningaDena, here's my running playlist, good for a 25-30 minute run:

"My Body" by Young The Giant

"Sheep Go To Heaven" by Cake

"Do You Love Me" by Guster

"This Could All Be Yours" by Guster

"This Is How It Feels to Have a Broken Heart" by Guster (Guster writes upbeat poppy songs with sad lyrics/titles )

"Outside Villanova" by Eric Hutchinson

"All The Pretty Girls" by fun.

"Here it Goes Again" by OK Go (The treadmill video!)

[lyranedara]

I'm glad you had such a great date night! Looks like you both had a lot of fun.

[CyningaDena]

Thanks for the playlist! I will clearly have to check out Guster. Awesome job getting in that workout this morning! Totally give yourself a nap. I've started sneaking 20-minute naps during my lunch break, and they are made of kittens and magic. I figure if they're good enough for Batman, they're good enough for me.

[tenaciousglee]

5:30 came early after a busy weekend.

Week 2, Day 1 - Bodyweight Circuit - 3 sets

Decline Pushup - 12

Neutral Grip Pullups - 5

BW Squat - 12

Vertical Knee Lift - 10

Dips - 5, 5, 2 - right arm started hurting during the 2nd set, so I cut the 3rd set short

Plank - 50 sec, 45 sec, 40 sec

Burpee - 5

Glad to report I got my 6 glasses of water each day over the weekend, too. And I've only got 14 pages left in my book!

[richdf]

Cool - you're making great progress towards your goals already!

What have you made your sandbags from? Did you follow Vic's guide to the letter, or have you improvised at all?

Glad the date night went well too.