tenaciousglee bellies up to the bar

[tenaciousglee]

After a fairly successful challenge last time, I felt it was only right to have a round of drinks in celebration. So here's what's on tap for this challenge:

1. Pullsner Upquell

Double my pull ups and chin ups using this program from Roman Fitness Systems. Current max pull ups is 10 and chin ups is 8, so I'm going to shoot for 20 and 15. The RFS program will require 6 mini-sets of pull-ups throughout the day, 3 days a week, and I'm just assuming my chin ups will come along for the ride. (Worth +4 STR)

2. Absolut martini

Drop another inch from my midsection using the "6 Minute Abs" routine from The 4-Hour Body by Tim Ferriss and a modified version of his "Slow Carb Diet". I'm going to try and eat 4 meals a day and follow the Slow Carb Diet strictly for 3 of the 4. The carbs I'll include will probably be pretty harmless ones like corn, brown rice, sweet potatoes, and whole grain pasta. It's just easier on my family if we all eat the same thing for dinner. If I make significant progress on revealing my abs, I may switch it up and start trying to bulk again. The 6 Minute Abs routine should only take 2 days a week, according to Ferriss, so I'll tack it on to my Monday and Friday workouts. (Worth +2 CHA & +2 CON)

3. Jack(ed) and Coke

4 sets of 20 push ups and 4 sets of 20 decline pushups

Last challenge, I saw some noticeable growth in my back and shoulders and I attribute it to decline push ups. I was able to do 3 sets of 20 by the end of the challenge. I'd like to get make some noticeable improvements to my chest and arms this challenge, so I'm going to follow the Nerd Fitness Bodyweight Brigade A/B schedule on Mondays and Fridays and mix in some sandbag and dumbbell training on Wednesdays. I will probably take it easy on squats and lunges this challenge because my knees need a rest. (Worth +2 STR & +1 CHA)

4. Designated Driver

This one is actually more about distracted driving than drunk driving. I need to break my iPhone addiction and not just in the car. I have a bad habit of checking email/text/Twitter/facebook/Tapatalk while sitting at stoplights. My mind is always coming up with things I need to google or look up on Wikipedia or IMDB or even just stuff I need to jot down. The commute is not the best place for this activity. While thinking about this goal, I realized I need to extend it to work and home, too. So, I will not check my phone while driving unless it is to answer a call, check GPS, or change the music. I am also going to limit my phone distraction time at work to 15 minute breaks every 2-3 hours instead of every time a notification pops up. As for home, I'll probably just put it away when I walk in the door and focus on my wife and kids! Based on my current addiction level, this one will be hard! (Worth +4 WIS)

Bonus - rejoin the House Band

I'm not going to grade this goal because I think the phone thing is more pressing, but I've had a nagging urge to play my bass, banjo, and guitar more often at home. I play once a month with a band at my church, but I don't even practice much for that. I'd like to set a goal of 60 minutes a week of some 4-, 5-, or 6-string practice. I've got an upright bass DVD I want to play along with as well as a banjo DVD and several songs I could practice on guitar.

I'll come back and assign attribute points and starting stats by Monday.

[AJHLegacy23]

Looks awesome! Love your cleverness on naming your goals. That's just sweet. Looks like you've got it all figured out with a plan in place. Let me know if there's anything I can do to help. And you are officially the first Gungan I've ever encountered. So you've got that going for ya. Which is nice.

[CyningaDena]

Lol! Awesome set up.

Until about five months ago, I didn't own a cell phone. Then I got an iPhone for the new job and now it's like a wetware prosthetic that would leave a scar if it were removed. I'm not able to find it at the moment, but I recently read a research study performed on some New England campus that asked its participants to "unplug" for something like two weeks -- no email, no smartphone, no Facebox, nothing that required a network. The results showed that a vast majority of the participants could not make it through the entire required period, and when they were asked to descibe the experience, they instinctively used the language of addiction withdrawal.

Which is to say: your life goal will be both difficult and rewarding. Gird your loins and let the challenge begin!

[tenaciousglee]

4. Designated Driver

This one is actually more about distracted driving than drunk driving. I need to break my iPhone addiction and not just in the car. I have a bad habit of checking email/text/Twitter/facebook/Tapatalk while sitting at stoplights. My mind is always coming up with things I need to google or look up on Wikipedia or IMDB or even just stuff I need to jot down. The commute is not the best place for this activity. While thinking about this goal, I realized I need to extend it to work and home, too. So, I will not check my phone while driving unless it is to answer a call, check GPS, or change the music. I am also going to limit my phone distraction time at work to 15 minute breaks every 2-3 hours instead of every time a notification pops up. As for home, I'll probably just put it away when I walk in the door and focus on my wife and kids! Based on my current addiction level, this one will be hard! (Worth +4 WIS)

I just updated to iOS6 and it has a "Do Not Disturb" function now, so I can set it not to notify me while at work or on my commute! I hope this will help a lot with overcoming my need to always check my phone!

[CyningaDena]

I just updated to iOS6 and it has a "Do Not Disturb" function now, so I can set it not to notify me while at work or on my commute!

Wow, I need to download iOS6. Ohhh man, my bf is going to be piiissed when he hears about this.

[jennageah]

lol great theme! Tech addiction is perhaps something I could address next challenge, I'm also a terrible stoplight phone fiddler. Good luck!!

[tenaciousglee]

Here we go! Week 1, Day 1

Starting weight 156.8 lb

Starting waist 36"

Starting body fat 21%

Bodyweight Brigade Rank One Session A

Push ups 20, 20, 20, 15

Chin Ups 6 x 4 and 1 x 6 (split 3 sets in the AM, 3 sets after work, and a set of 6 after the kids were in bed)

BW Squat 4 x 10

Myotatic Crunch - not sure I've got the right equipment for this yet. Didn't feel much ab activation.

Cat Vomit - yep, that's what it's called

Glad to be back in the challenge, but I did enjoy the extra 45 minutes of sleep each day last week...

[tenaciousglee]

Wow, I need to download iOS6. Ohhh man, my bf is going to be piiissed when he hears about this.

lol great theme! Tech addiction is perhaps something I could address next challenge, I'm also a terrible stoplight phone fiddler. Good luck!!

The Do Not Disturb seemed to work okay this morning. I did get a couple of notifications, but I ignored them. I managed to only check my phone twice during work (plus lunch) and both times kept it brief!

[cacklesmadly]

Good luck on keeping safe on the roads. I actually put my phone out of reach when I drive to forgo temptation. If the phone call is that important they will leave a message and I can call back when I stop. I had to kick the phone playing habit before bed too and it greatly helped the falling asleep quickly skill.

[tenaciousglee]

So far this week, I've been doing really well with the phone addiction, especially on the commute and at home. I'm doing better at work, but I still have slow times where I get sucked into Words With Friends or Twitter. All-in-all, I'm pleased with my progress!

Sticking with a strict Slow Carb diet has been harder than I would have hoped, but I'm not really grading myself on sticking to the diet so much as losing the inch around my waist, so I won't be too hard on myself. One thing I need help on is ideas for breakfast that don't include white carbs or fruit. I can only eat eggs so many times a week without getting bored...

Here's my workout for today:

Week 1, Day 3 - Wednesday Mix

Overhead Press with 20# sandbag - 5 sets of 10 reps

Shoulder to Shoulder Press with 20# sandbag - 5 sets of 10 reps

Chest Dips - 2 sets of 7 (want to get to 2 sets of 12+)

Pullups - 3 sets of 5 (will do 3 more sets of 5 and 1 set of 8 after work)

Dumbbell Curl - 3 sets of 12 reps at 10#

Bench Press - 3 sets of 12 reps at 15#

As I've mentioned before, I have a limited selection of dumbbells (10-35 lbs) so I'm trying higher reps with lower weights, as suggested in this Livestrong article. I do one set at regular pace, one fast paced and one slow paced. I don't know how effective it will be at building bigger muscles, but it was a good workout this morning. I'll probably add more weight next week.

[tenaciousglee]

Week 1, Day 5 - Bodyweight Brigade B

Chin Ups - 3 sets of 4 (will do 3 more sets of 4 and a set of 6 after work)

Close Hand Push Ups - 15, 10, 10, 10

Lunge - 4 sets of 10

Myotatic Crunch on Swiss ball - 10 reps

Cat Vomit - 10 reps

Burpees - 15 for the mini challenge (also did 10 last night)

Still doing good with no phone fiddling on the commute. Need to do better at work, especially since my boss is out today...

[CyningaDena]

Okay, I'll bite...what on EARTH is the Cat Vomit?

Also, as a pro tip: do not try to YouTube "cat vomit."

[tenaciousglee]

Okay, I'll bite...what on EARTH is the Cat Vomit?

Also, as a pro tip: do not try to YouTube "cat vomit."

Well, aside from sounding like a drink NO ONE would ever order, it's Tim Ferriss' own creation for engaging transverse ab muscles. On all fours, you exhale forcefully and then suck your gut in and hold for 8-10 seconds. The forceful exhale is supposed to sound like you're getting out a hairball and it also engages the transverse abs.

Here's the safe for work video:

[tenaciousglee]

Week 2, Day 1

Bodyweight Brigade Rank One Session A

Push ups 20, 20, 20, 16

Neutral Grip Chin Ups 3 x 4 and 1 x 6

Standard Chin Ups 3 x 4 (at the playground with my daughter - bonus Dad points!)

BW Squat 4 x 10

Myotatic Crunch - 10 reps

Cat Vomit - 10 reps

[jimmie65]

Love the alcohol-themed goals. Great progress.

[tenaciousglee]

Week 2, Day 3 belated update

Wednesday Mix

Overhead Press with 20# sandbag - 5 sets of 10 reps

Shoulder to Shoulder Press with 20# sandbag - 5 sets of 10 reps

Chest Dips - 3 sets of 5 (something was off on my balance, tweaked my shoulder on last set)

Pullups - 3 sets of 5 (did 3 more sets of 5 after work and 1 set of 8 before bed)

Dumbbell Curl - 3 sets of 12 reps at 15# (up from 10# last week)

Bench Press - 3 sets of 12 reps at 15#

[tenaciousglee]

Week 2, Day 4 - Mini-challenge

I was not planning to run during this challenge to give my knees a rest, but the challenge has been made and the Rangers need full participation!

How's 5000 meters sound?!?

5k Sprint/Jog Intervals

5 min warm-up

0.25 km sprint (avg pace 6 min, 27 sec mile)

0.75 km jog (avg pace 9 min, 53 sec mile)

repeat 4 times

4 min cool down (walked)

I also noted that if I take out my warm up and cool down, I ran my 5k in 29:32. I haven't timed a 5k in years, but I was glad to know I could still get up on a random Thursday and knock out a 5k in less than 30 minutes! Also glad to report my knees didn't give me any trouble, though they are getting a little stiff as the day goes on...

[Jaksavage]

Love the theme and the goals! Nice results so far and keep it up!

[tenaciousglee]

Week 2, Day 5 - Bodyweight Brigade B

Pull Ups - 4 sets of 5 (will do 2 more sets of 5 and a set of 8 after work)

Close Hand Push Ups - 16, 16, 16, 12

Lunge - 4 sets of 10

Myotatic Crunch on Swiss ball - 10 reps

Cat Vomit - 10 reps

Still doing good on the no-phone-during-commute goal. I do have to remind myself at almost every stop light, though! And I have to buckle down at work. I have not followed through with the "only during breaks every couple of hours" plan this week at all.

Not doing great on sticking to the Slow Carb diet, but I haven't taken new measurements yet, so I don't know how it's affecting my goal of losing an inch around my waist. I'm planning to suspend the diet for this weekend because I'm going to hang out with my college roommates and there will be lots of beer and eating bad foods. There's even a brewery tour planned!!

[tenaciousglee]

Week 3, Day 2 - Bodyweight Brigade A

Push Ups - 4 sets of 20 (booyah! First half of goal #3 complete!)

Chin Ups - 4 sets of 4 (will do 2 more sets of 4 and a set of 6 after work)

BW Squats - 4 sets of 10

Myotatic crunch - 1 set of 10

Cat Vomit - 1 set of 10

Making some progress on Goal #2, too - I took some measurements last night and my belly is down 3/4" from the end of last challenge. I'm not really loving the Slow Carb Diet, but I have cut way back on white carbs and liquid calories. I even made cauliflower "rice" last night and it wasn't bad!

The phone distraction goal is going well, too. It's almost a non-factor as I drive (except this weekend when I was using GPS) and I'm re-doubling my efforts to remain focused at work.

Not sure about the pull-up goal, but I think I'll retest my max reps on Friday or Saturday.

ETA: 50 rope jumps after finishing my chin ups

[cacklesmadly]

Giving up the carbs is hard to do, especially with pumpkin beer in season. But I find that I don't get starving any more with fruit and veg only carbs ( an the occasional frothy bev)

[jimmie65]

Giving up carbs is hard at first but gets easier. Stick to your guns (except beer. Beer should always be an exception.)

[tenaciousglee]

Week 3, Day 3 Wednesday Mix

Overhead Press with sandbag - 2 sets of 10 reps at 30#, 3 sets of 10 at 20#

Shoulder to Shoulder Press with sandbag - 1 set of 10 reps with 30#, 4 sets of 10 at 20#

Chest Dips - 8, 8, 4

Pullups - 3 sets of 5 (will do 3 more sets of 5 after work and 1 set of 8 before bed)

Dumbbell Curl - 3 sets of 12 reps at 15# (will increase to 20# next week)

Bench Press - 3 sets of 12 reps at 15# (will increase to 20# next week)

Also did 100 rope jumps before and 100 rope jumps after!

ETA: did my pull ups and 250 more rope jumps!

[tenaciousglee]

Ugh. Tried to blow off some steam tonight with the ol' jump rope, but wound up with a killer headache instead. Came out of the blue! But not until the tail end of my fourth set of 100... For the Rangers!

[tenaciousglee]

Week 3, Day 5 - Bodyweight Brigade B

This was sort of an off day, but I wanted to get some exercise in.

Pull-ups: test max - 12 (up from 10)

Chin-ups: test max - 10 (up from 8)

Close Hand Push Ups - 1 set of 10

Lunges - 1 set of 5

Myotatic Crunch - 1 set of 10

Cat Vomit - 1 set of 10

Rope Jump - 4 sets of 25