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Miximus to the Maximus for a Minimus Midicus


tenaciousglee

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Week 5, Day 1 - Bodyweight Circuit

Decline push-ups 3 x 18

Pull ups 3 x 6

BW Squat - 3 x 18

Vertical Knee Lift - 3 x 12

Dips - 3 x 5

Plank - 50 sec, 50 sec, 45 sec

Burpees - 3 x 6

Improvement in almost every category! Since it's a holiday I didn't have to get up at 5:30 to work out, but I did make the mistake of having a protein shake before my workout. It sat too heavy on my stomach and made this workout harder than it could have been.

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 5, Day 2 - Sprint Intervals

5 min warm-up

8 sets of 20 sec sprint, 10 sec jog

5:30 cool down

total time 14:30, total distance 1.51 miles

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 5, Day 4 - Run/Sprint Intervals

5 min warm up

30 sec sprint

90 sec jog

5 min cool down

22 min, 2.23 miles

This one wasn't great, but wasn't terrible. I was feeling sluggish and attribute it either to the humidity this morning or not enough fuel in the tank. Or my body is just tired of getting up at 5:30...

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 5, Day 5 - Sandbag

4 sets of NF9 with 50# bag

Planning to switch it up next Friday in preparation for the next challenge. I'm going to try multiple reps and sets and see if I need to upgrade my bag.

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 6, Day 1 - Bodyweight Circuit

Decline push-ups 3 x 20

Pull ups - 7, 6, 5

BW Squat - 3 x 20

Vertical Knee Lift - 3 x 14

Dips - 6, 6, 3

Plank - 60 sec, 45 sec, 30 sec

Burpees - 6, 2, 0

Still making improvements on my reps, but wasn't feeling very "up" for this morning's workout. I think I am ready for this challenge to end and start working on a new set of goals. Plus, I'll be glad to have a week off from getting up at 5:30!

ETA: Drank 6 glasses of water most days last week, didn't track it on Saturday or Sunday and probably came up short. Extra water today!

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 6, Day 2 - Sprint Intervals

5 min warm-up

8 sets of 20 sec sprint, 10 sec jog

5:17 cool down

total time 14:17, total distance 1.47 miles

My Runkeeper app fritzed on me this morning, so my intervals weren't exactly 20/10, but it was close enough. My phone got dropped in a pool of seawater this weekend and the internal speaker has been a little glitchy ever since. Not good. :(

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 6, Day 3 - Dumbbell Circuit

Calf raises - 3 x 10 reps at 41#

Lying pullover - 3 x 8 reps at 41#

Flyes - 3 x 8 reps at 28#

Upright row - 3 x 8 reps at 28#

Tricep Kickback - 3 x 6 reps at 28#

Standing curl - 3 x 6 reps at 28#

Incline bench - 1 set of 5 reps at 38#

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 6, Day 4 - Run/Sprint Intervals

5 min warm up

30 sec sprint

90 sec jog

4:48 cool down

21:48, 2.34 miles

One day to go!

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 6, Day 5 - Sandbag

Did the power scrapper sandbag workout from MyMadMethods.com and liked it! Though I did clock myself in the back of the head a few times going from snatch to squat... Got to work on my form.

5 sets x 10 reps at 20# of:

Sandbag Press

Snatch to Squat

Zercher Clean

Shoulder to Shoulder Press

Alternating Lunge

I ended up buying a new duffel bag for my outer bag. I liked it better than the laundry bag because it's got a heavy duty zipper so I can change out inner bags more quickly and the construction feels sturdier than the $10 Wal-mart bag...

I guess this ends my 6 week challenge! I'll post later tonight or this weekend with updated measurements and before/after pics!

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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The results are in! The changes were smaller than I was hoping for, but definitely moving in the right direction. Chest and shoulders got bigger; waist and belly got smaller! And by the way, I don't trust the body fat percentage from the Navy test because if you look at my pics below, it's pretty obvious I'm mostly skinny with a little bit of fat around my midsection. I bought some calipers to measure for the next challenge.

[table=width: 400]

Date

8/5/12

9/14/12

Change

Weight

161

159.4

-1.6 lb

Body Fat

23%

21%

-2%

Neck

14"

14"

--

Shoulders

45"

46"

+1"

Chest

38"

38.5"

+1/2"

Biceps

11"

11"

--

Waist

34.75"

33.5"

-1.25"

Belly

37"

36"

-1"

Hips

38.75"

39"

+1/4"

Thigh

21.25"

21.5"

+1/4"

Calf

13.5"

13.5"

--

[/table]

NF%2520Challenge%2520Aug-Sept%25202012.jpg

Next up: Grades for this challenge

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

Link to post
Way to go! :) You can totally see the changes in all your photos, but dude, the difference in your back/shoulders is incredible. Really awesome work, very inspiring!

^^ THIS!

In six weeks, you've earned that awesome V torso that I've been jonesing for! Imma mug you and steal your lats. Incredible work!

Wood Elf Ranger

LEVEL 1, It don't mean a thing if I don't hear that ding: My Epic Quest

 

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Way to go! :) You can totally see the changes in all your photos, but dude, the difference in your back/shoulders is incredible. Really awesome work, very inspiring!
^^ THIS!

In six weeks, you've earned that awesome V torso that I've been jonesing for! Imma mug you and steal your lats. Incredible work!

Thanks for the kind words (and threat of muscle theft)! It's definitely nice to have visual proof that something I'm doing is working, even if it's on a side of my body I can't see... I think the secret is decline pushups. That was the only thing I did a lot of during this challenge that I hadn't really tried before. Pull-ups help, too, of course. I hope to build up my front to match my back in the next challenge!

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

Link to post

1. Lift 3 days a week, mixing it up with a dumbbell day, a bodyweight day, and a sandbag day. Grade: A (Award +5 STR) - Hit this one on the head. Consistently worked out MWF and mixed it up. Doubled my decline pushups from 3 sets of 10 to 3 sets of 20; increased my dumbbell weights (though still limited by available weight); and knocked out 3 sets of NF9 with 50# sandbag!

2. Burn some fat by Running, Sprinting, HIIT, or Tabata 2 days a week. Grade: A (Award +2 STA +2 DEX +1 CHA) - Nailed this one, too. After trying some indoor Tabata stuff the first two weeks, I switched to sprints on Tuesdays and longer runs on Thursdays. The result was an inch lost off my belly!

3. Drink six 8-ounce glasses of water a day. Grade: A (Award +2 CON) - Wasn't perfect on this one, but I'd say I hit 6 glasses a day 39 out of the 42 days. Sometimes it was hard to keep up with my intake while I was at home on the weekends.

Finish reading "Becoming Your Spouse's Better Half" by Rick Johnson and take my wife on at least 4 date nights Grade A (Award +2 WIS +1 CHA) - I finished the book and we only went on 3 separate "dates", but one of them was weekend getaway, so I'm counting that twice. :) The real result is that we are more in tune with each other after 6 weeks, so I have to give that an A! I've learned her favorite thing to hear from me is "What can I do to make you happy?"

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

Link to post

Following your results with the sandbag workouts, I'm definitely going to attempt to create my own. 3 sets of NF9 is serious stuff... are there future plans to go for the 9xNF9?? ;)

Congratulations on your life goal too :)

Fantastic results here!!

L3 (Pending) Half-Elf Ranger
STR :: 9 | DEX :: 6 | STA :: 6 | CON :: 6 | WIS :: 10 | CHA :: 3.5


Previous Challenges:

2 | 1

The best way to make your dreams come true is to wake up.

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Following your results with the sandbag workouts, I'm definitely going to attempt to create my own. 3 sets of NF9 is serious stuff... are there future plans to go for the 9xNF9?? ;)

No immediate plans for 9 sets of 9. I thought about upping the sets each week after I hit 3, but I honestly got a little bored. I think I remember Vic saying something in the article about adding a sandbag workout in to give your usual routine some variety, so maybe it doesn't need to be an every week activity.

I am planning to keep using my bag during the next challenge. One if the best things about it is how cheap it is to increase the weight! The first $50 leaves you with plenty of materials to make more filler bags, you just have to get more sand/rocks! I'll probably go buy another bag of sand and make a 30# filler and some 5# fillers.

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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