Go 4th and Conquer

[tenaciousglee]

This is my 4th challenge and there are a few things I'd like to conquer in the next 6 weeks.

1. Conquer the Hand Stand Push Up (HSPU). +2 DEX, +2 CHA

This was one of my goals during my first challenge and I didn't even attempt it. I will be using the BeastSkills.com tutorial and hoping all the decline pushups I've been doing the last two challenges will pay off!

2. Conquer soda (again). +2 CON

I quit soda earlier this year and was doing great with minor allowances for treats (like at the movies). Then last challenge, I was following the Slow Carb Diet from Four Hour Body and it restricts liquid calories, but allows diet sodas. So I drank a lot of Coke Zero. But I realize soda is not good for me and would like to switch back to drinking mostly water, with coffee or Arnold Palmer as a back-up if I need something sweet or caffeinated.

3. Conquer the gun show. +2 STR, +3 CHA

I've been tracking my fitness progress since February or March and while I've made noticeable strides in strength, I haven't had much change in my physique, except for more definition in my back. I'm going to stop worrying about different ways to drop a few inches from my middle and focus on adding a few inches to my arms and chest. Steve's advice was simple: Add more calories and shoot for a rep range of 8-12 for my exercises. I'm going to try out the "Super Hero Workout" from Steve's Avenger's post. I'll be using a sandbag since I don't have access to barbells. I just bought 100 more pounds of sand today!

4. Conquer the clutter. +4 WIS

This one will be tough. The clutter I'm referring to is four-fold. My work email, my personal email, my desk at home, and my nightstand. I'm going to follow Steve's Productivity Ninja advice for the inboxes. As of Friday afternoon, my work inbox had 500 messages in it and my personal inbox has 662. My desk at home has a bunch of bank/mortgage statements and bills that need to be filed. I have a filing cabinet, I just haven't filed anything in about a year! Lastly, my nightstand is overrun with books I would like to read at some point. There are currently 15 books on there. I need to find a place for them and then worry about a plan for how to get through all 15!

I'll add more as I figure out my exercise and diet routine and assign attribute points, but these goals have been floating around in my head for a couple of weeks and I'm glad to get them on the forum!

Starting attributes: STR:13 DEX:4 STA:5 CON:7 WIS:7 CHA:6

[jimmie65]

Great goals. I like the using of incline pushups to build up to a handstand push-up; me, I'll just be happy to do a handstand.

[tenaciousglee]

Week 1, Day 1 - Superhero Workout A

Squat - 4 sets of 8 reps with 50# sandbag

Overhead Press - 4 sets of 8 reps with 50# sandbag

Pull-ups - 10-8-4

Felt good to get back into it after a rest week! This one was quick and easy. We'll see how wobbly my legs feel tomorrow. I've been doing BW squats for the last 6 weeks, so adding 50 pounds of sand may result in a little extra soreness.

[tenaciousglee]

Week 1, Day 3 - Superhero Workout B

Deadlift - 3 sets of 8 w/ 2 - 35# dumbbells

Bench Press - 4 sets of 8 w/ 2 - 35# dumbbells

Bent Over Row - 3 sets of 8 with 2 - 25# dumbbells

*held a handstand for 15 seconds (with heels against wall)

I really want to sit down and read through all these challenge posts, but just haven't found the time yet. I hope everyone is getting off to a great start!

[tenaciousglee]

Week 1, Day 5 - Upper Body

Tiger Push-ups - 3 sets of 8

Chest Dips - 3-8-8 (1st set should have been more, but I didn't rest long enough after the push-ups.)

Static Curls - 3 sets of 8 at 15# (started with a manageable weight to check form)

This was kind of a quickie this morning. I got up on time, but was dinking around with my handstand after warming up and didn't leave myself enough time to ramp up the curls. Held the handstand for about 8 seconds, but while trying to kick my heels off the wall, I came back to earth. Couldn't manage to get up again. Once I have better control on my handstand, I'll try some negatives. Until then - Tiger Push-Ups.

Kicking the soda is going well. None this week and only a little tea/coffee. Mostly water! I will probably cheat a little tonight because my wife and I are planning to go see Skyfall and what's a movie without soda and popcorn?

The email de-cluttering is also moving along. I'm tackling my work inbox first. Down from 500+ to 122 items in my inbox after one week!

[jimmie65]

Great progress!

[tenaciousglee]

Work inbox is clear! w00t! I've been coming in after lunch and dedicating a half-hour to it all week and now everything is deleted, archived, or sorted into "Follow Up" or "Nonessential" folders. I'll go back in and follow-up/clear out once or twice a day.

This weekend I will try to tackle the filing on my desk at home and next week I'll start slogging through my personal email.

[tenaciousglee]

Week 2, Day 1 - Superhero A

Front Squat - 4 sets of 8 with 60# sandbag (up from 50# last week)

Overhead Press - 4 sets of 8, first with 60#, next three with 55# (up from 50# last week)

Pull-ups - 10-6-5

Reverse Drag Curl - 1 set of 8 with 25# dumbbells

Was a little under the weather this weekend, so I didn't conquer any clutter. I'll try and fit it in this week during my time off.

[Jaksavage]

Beast goals and great work so far!! Keep killin it!!

[jimmie65]

Nice work. I had to look up the reverse drag curl; looks interesting.

[Sven]

Great goals and mighty progress here, very inspiring!

Keep up the momentum. And don't feel to bad about not being able to check all other's threads, prioritizing leveling up like you do is never a bad thing.

Seen the movie already? If so, how was it?

[tenaciousglee]

Seen the movie already? If so, how was it?

The movie was very good. I wasn't crazy about how they were trying to portray Bond as over-the-hill or out of touch when Daniel Craig is such a bad ass, but all in all it was good flick.

And I had Sprite with my popcorn, which is barely even a real soda (in my eyes) so I only bent my 2nd goal.

[tenaciousglee]

Week 2, Day 3 - Superhero B

Dead Lift - 3 sets of 8 at 78#

Bench Press - 4 sets of 8 at 78#

Bent Over Row - 3 sets of 8 at 58#

Reverse Drag Curl - 3 sets of 8 at 18#

My weight numbers are a little weird because I was using adjustable ankle weights that I wrapped around my wrist. I thought I had 5 pounds per arm, but realized when I was almost done that I only had 4 pounds per arm. Oh well, room for improvement next time!

I overslept this morning a little, so I did the above exercises as a circuit instead of individual sets like last week. Went much faster and I felt like I got a better work out!

[tenaciousglee]

Week 2, Day 5

Tried another handstand, but didn't hold it very long

Tiger Push-ups - 3 sets of 8

Dips - 8-8-4

Neutral Grip Pull-ups - 8-8-5

Static Curls - 4/4-4/4 at 20#, 15#, 10#, 5# (4 left/4 right and repeat - need to start at 25# next time)

Thanksgiving wasn't too bad diet wise. I did have a soda, but it was part of a cocktail, so I'm not too upset. Of course, now I've had one a week for the last two weeks.

[tenaciousglee]

Week 3, Day 1 - Superhero A

Front Squat - 3 sets of 8 with 50# sandbag

OHP - 3 sets of 8 with 50# sandbag

Pull-ups - 8-6-6

Reverse Drag Curl - 1 set of 8 with 25# dumbbells

This was a pretty lackluster workout this morning. I wasn't very energetic and I got started late, so I did the exercises in a circuit to speed things up. Unfortunately, that usually means I can't lift as much because I don't rest as much. But at least I got a workout in!

[tenaciousglee]

Week 3, Day 3 - Superhero B

Dead Lift - 3 sets of 8 reps with 80# sandbag

Floor Press - 8 reps with sandbag - 50, 60, 70, 70#

Another uninspired workout. Hit the snooze button a couple of times and didn't make it to the man cave until 5:30. I have to be wrapped up by 6, so I cut this workout short. Toying with the idea of finishing up tonight or tomorrow morning. Just not feeling very motivated this week and considering switching to a different routine to take advantage of my sandbags. Any suggestions welcome.

[Sven]

I love your consistent updates!

What a shame you're not getting the energetic workouts you'd deserve.. Try mixing it up or adding more difficulty! Sandbag is a great idea.

Have you already seen the NF article about sand bag workouts?

I'd kindly ask you to try Vic's Nerd Fitness Nines for your next workout and tell us Awesomenauts if it kicked your ass as much as Vic promised in the article.

[jimmie65]

MyMadMethods.com has some sandbag workouts. Can't point you to one in particular, as my weapons of choice are different.

[tenaciousglee]

Week 3, Day 5

Held a handstand with heels against the wall for 15 seconds

Tiger Push-ups - 3 sets of 8

Pull-ups - 10,6,6

Chest Dips - 3 sets of 8

Static Curls - 2 sets of 4L/4R with 25# dumbbells (and sloppy form)

[tenaciousglee]

Week 4, Day 1 - Nerd Fitness Nines

3 sets with 50# sandbag as a circuit

Sandbag Get Up Left

Lunge Left

Push Press

Sumo Deadlift High Pull

Zercher Squat

Alternating Sandbag Shoulder

Man Maker

Lunge Right

Sandbag Get Up Right

I used this routine two challenges ago and probably should have stuck with it. I did 3 sets this morning to get the feel for it again and because I had to keep my workout short. I will shoot for completing 9 sets, but may not hit that by the end of the challenge.

[tenaciousglee]

One of my favorite things about living in VA: personalized plates. Was behind this guy this morning and had to take a pic.

[tenaciousglee]

Week 4, Day 3 - Power Scrapper Sandbag Workout

from MyMadMethods.com

5 supersets of 10 reps with 25# sandbag

Sandbag Press

Snatch to Back Squat

Zercher Clean

Shoulder to Shoulder Press

Alternating Lunge

Felt good this morning, but the gripping required really did a number on my knuckles! Guess they'll toughen up as I go along.

[jimmie65]

The sandbag workout looks pretty good. Might give it a try.

[tenaciousglee]

The sandbag workout looks pretty good. Might give it a try.

I recommend it! I used the same weight bag for all exercises, but I may switch to a heavier weight for OHP and shoulder-to-shoulder next time. Moderate DOMS in my quads/glutes yesterday from the squats and lunges, but overall not too bad. I kind of like the soreness to remind me I worked my muscles!

[tenaciousglee]

Week 4, Day 5 - Upper Body

HSPU Negatives - 3 sets of 2

Reverse Drag Curl - 3 sets of 7 with 25#

I was goofing around last night and was able to pop up into a pretty decent handstand without much effort, so I decided to focus on negatives this morning in lieu of Tiger Push-ups. I tried to stop as I descended and even tried to push back up, but usually lost my balance.

For the Reverse Drag Curl, I tried to do 5 count up, 5 count down rhythm as recommended in Four Hour Body.

Good workout despite the fact that I didn't get enough sleep and woke up feeling under the weather. It's nice how a little physical activity can make you feel more human if you can just convince yourself to do it!!