Keeping the tenacious in tenaciousglee

[TheCrimsonFist]

Just chug that milk, man! 2 cups at a time, twice a day is not too unpleasant (unless you really don't like milk, or don't tolerate it well)

[tenaciousglee]

Just chug that milk, man! 2 cups at a time, twice a day is not too unpleasant (unless you really don't like milk, or don't tolerate it well)

 

Aye, aye, sir!  2 cups chugged last night before bed.  2 cups chugged after today's run.

[tenaciousglee]

Summer of Strong - Day 11

 

PLP - Day 26

sets of 10, 10, 6

 

20 minute run - 2 miles

[tenaciousglee]

Summer of Strong - Day 16

 

DB Strength Day

Incline Bench Press - 10x100# - 10,10,8

Bulgarian Split Squat - 3x5x60#

Hanging Leg Raise - 10 sec, 8 sec, 8 sec

Hang Clean and Press - 3x6x60#

 

Did not do PLP today.  My right shoulder has been a little twingy for the past few days.  I was out of town and wasn't sure if it was from sleeping in unfamiliar beds or from too many pull-ups and push-ups.  I completed Day 28 on Friday, only got in the push-ups and lunges on Saturday, and then completely skipped yesterday and today.  Trying to decide if I want to keep going just so I can hit my goal of 45 days, or if I want to give it a rest and focus on my higher priority goals, namely building strength.

[tenaciousglee]

Summer of Strong - Day 18

 

Today marks the 2nd anniversary of the start of my first 6 week challenge.  So, I thought it would be fun to do the same workout today that I did on June 18, 2012, and compare the results.  This is from the Dumbbell Division workout from the Rebel Strength Guide.

 

6/18/12

Pull-ups - 5, 5, 5, 5, 3

Push-ups - 16, 17, 11

Bent Over Row - 3x5x50#

Side Plank - 2x30 sec each side

 

6/18/14

Pull-ups - 4x5 with 10# weight in a backpack, 1x5 bodyweight

Push-ups - 30, 15, 15

Bent Over Row - 1x5x70#, 2x5x100#

Side Plank - 2x30 sec each side

 

Some lessons learned:

1. I'm definitely stronger than 2 years ago, but not as much as I would have expected.  I blame myself for all the program hopping.  Consistency is key!

2. No change to the side planks.  Need to pay more attention to my core strength, but I really think the limiting factor was my shoulder being sore from all the pull-ups and push-ups.

 

Wednesday has usually been my running/conditioning day and I was short on time, but I didn't want to skip it, so I just ran a mile as fast as I could (7:58) after the workout.

[tenaciousglee]

Summer of Strong - Day 20

 

Did some bodyweight circuits this morning based on the progressions found here.

 

Beginner Shrimp Squats - 3x8 each leg (level up to assisted one legged squats)

Close Grip Pull-ups - 3x6 (aim for 3x7 next time)

Pike Push-ups - 3x8 (level up to pike diamond push-ups)

Forearm Leg Raise - 3x8 (level up to hanging leg raise)

Decline Diamond Push-ups - 3x8 (level up to wall one arm push-ups)

Inverted Rows with legs elevated - 3x8 (level up to IR with legs elevated & one leg extended)

 

Good Lord, I was beat after this one!  I also didn't have any BCAAs before/during and I think that played a factor.  Won't skip those again.

[QuirkyDM]

Summer of Strong - Day 18

 

Today marks the 2nd anniversary of the start of my first 6 week challenge.  So, I thought it would be fun to do the same workout today that I did on June 18, 2012, and compare the results.  This is from the Dumbbell Division workout from the Rebel Strength Guide.

 

6/18/12

Pull-ups - 5, 5, 5, 5, 3

Push-ups - 16, 17, 11

Bent Over Row - 3x5x50#

Side Plank - 2x30 sec each side

 

6/18/14

Pull-ups - 4x5 with 10# weight in a backpack, 1x5 bodyweight

Push-ups - 30, 15, 15

Bent Over Row - 1x5x70#, 2x5x100#

Side Plank - 2x30 sec each side

 

Some lessons learned:

1. I'm definitely stronger than 2 years ago, but not as much as I would have expected.  I blame myself for all the program hopping.  Consistency is key!

2. No change to the side planks.  Need to pay more attention to my core strength, but I really think the limiting factor was my shoulder being sore from all the pull-ups and push-ups.

 

Wednesday has usually been my running/conditioning day and I was short on time, but I didn't want to skip it, so I just ran a mile as fast as I could (7:58) after the workout.

Happy anniversary! I'm still popping in here every so often, so keep posting updates.

 

I had just checked out the starting body weight site, too. I like the progressions because it gives me hope that I'll be able to do some of those harder gymnastic moves someday.

[tenaciousglee]

Summer of Strong - Day 23

 

DB Strength Day

Incline Bench Press - 3x10x100#

Bulgarian Split Squat - 6x60# L/R, 2x5x70# L/R

Forearm Hanging Leg Raise - 6,6,4

Hang Clean and Press w/ 2x35# DBs - 6,4,3

 

I also found my old workout notebooks dating back to February 2001.  Sort of interesting to see what kind of stuff I was doing that long ago and funny to see how sporadically I worked out before getting hooked through NerdFitness.  Keep it simple and focus on progressive overload.  Easy peasy!

[tenaciousglee]

Summer of Strong - Day 25

 

Run!

30 sec sprint

90 sec recovery

2.25 miles

20 minutes

 

On a side note, today is my half-birthday.  Only 6 months till Christmas!

[Phayze]

Looking sharp, T! The old notes sound like fun - gotta be cool to see how far you've come since then, not just with strength, but with programming, too.

Also, because I'm late to this party (hardly a new thing...), happy halfabirthday, and nerdaversary!

[tenaciousglee]

Summer of Strong - Day 30

 

Start Bodyweight Progression:

Assisted Pistol Squats - 2x4 each leg with terrible form

Close Grip Pull-ups - 2x7

Pike Diamond Push-ups - 2x4

Hanging Leg Raise - 2x4

Dips - 2x8

Inverted Row with one leg extended - 2x8

 

Today marks the end of the June leg of my summer challenge.  Time to review and revamp my goals for July.  Strength-wise, I want to continue to focus on the progression to pistol squats and one-arm push-ups.  Weight-wise, I've gained about 15 pounds in the last 3 months, up from 145 to 160.  Ideally, I'd like to maintain that weight while building muscle and losing fat.  I'll do measurements tomorrow, but I know I've gained more fat than muscle.  Currently contemplating a 2-week cut to shed some belly fat for the rest of summer.  I need to find a way to keep my waist under 31" without letting my weight drop below 150.  That's just too skinny when you're 6'-1".

 

As for June Wrap-Up:

1. Finish 45 days of PLP - quit after 28 days

2. Continue progress on handstand push-ups - some progress on OHP, none on HSPU

3. Continue progress on pistol squats - minimal progress

4. Scaled-down version of GOMAD - nothing consistent; just don't really like that much milk

[tenaciousglee]

Summer of Strong - Day 32

 

20 min run - 2.25 miles

Today's run was actually at a faster overall pace than last week's sprint/jog interval run.  I'm glad to hear this because my plan had been to keep increasing my pace so that I run further each week.  In theory, I could eventually get up to 5k during my 20 minutes!

 

Still thinking about my goals for July.  I was inspired by Steve's post yesterday about re-committing himself to fitness and cutting out calorie counting and scale watching.  I'd love to do that myself, but I'm not sure I'm at the right stage for it yet.  I know my ultimate goal is to pack on some mass, same as Steve, but based on Waldo's guide to bulking, I realize I need to get stronger first.  So long term plan:

 

1. Get Stronger

2. Get Lean (down to 10-12% BF)

3. Start Bulking

 

Anyway, July Goals:

1. Eat 700 g PRO per week - This will require counting calories, but I did this during my last challenge and I saw some good muscle-building results.

2. Follow Start Bodyweight Progressions twice a week - I like the progressions and I'll be out of town for 1 week in July so this will allow me to still workout without weights.

 

I'm also mapping out the progressions on a calendar in order to see when I can expect to hit certain milestones.

 

Also, regarding the measurements from yesterday, I'm up about 2.5 pounds since June 1st and it appears to all be fat around my middle.  Oh, joy.

[tenaciousglee]

Summer of Strong - Day 37

 

Dumbbell Curls - 5x5x30#

Lateral Raise - 5x5x10#

Sandbag Shouldering - 2x25, 2x40, 2x50, 2x75, 2x90

 

Still going to try and do the Start Bodyweight progession twice a week and run once a week, but I'd like to add in some dumbbell work, too.  Against my better judgement, I'm going to attempt 5 workouts a week.  I'm not so worried about overusing my muscles as I am making myself get up before 6 every weekday.  My plan is to keep the workouts short, like under 30 minutes, so I won't have to get up at 5 every day.  Today's was a good workout - only 20 minutes, not counting warm up and cool down.

[tenaciousglee]

Summer of Strong - Day 38

 

Assisted Pistol Squats - 3x5

Close Grip Pull-ups - 3x8 (level up to Wide Grip Pull-ups)

Pike Diamond Push-ups - 3x6

Hanging Leg Raise - 3x5

Wall One Arm Push-up - 3x5

Tuck Front Lever Row - 1,1,2 (Holy Cow)

[tenaciousglee]

Summer of Strong - Day 39

 

20 min run, 2.25 miles

 

About the same as last week.  I need to pick up the pace next time, but I don't know if I'll be running next week.  My family will be on vacation in WV.  If I do my usual 20 min run, I know the pace will be slower because of the hills.

[QuirkyDM]

Yeah, but then when you come back from vacation and to flat lands again, the run will seem so much easier, you'll streak through it. (by which I mean, go fast, not run without clothes ...)

[tenaciousglee]

Yeah, but then when you come back from vacation and to flat lands again, the run will seem so much easier, you'll streak through it. (by which I mean, go fast, not run without clothes ...)

 

Fair point.  The last time I ran at this particular state park, my downhill mile time was about 6:00 and then back uphill was something like 14:00...

[tenaciousglee]

Summer of Strong - Day 40

 

One-arm Bench Press - 5x5x25#

Dips - 5x5x5#

Pistol Squats - 5x5 partial ROM (squat down to bench and stand back up)

[QuirkyDM]

I did some research on hill running and how it affects your times. Jack Daniels's a rule of thumb is you add 12-15 seconds per percent gradient to your mile runs when going uphill and subtract 8 seconds per percent gradient when gong downhill. Seeing huge differences between uphill and downhill times are not unusual when you take this into account.

[Phayze]

Of course, running it without clothes would reduce drag, and might improve your time... assuming you don't get picked up by the fuzz, that is.

[QuirkyDM]

Of course, running it without clothes would reduce drag, and might improve your time... assuming you don't get picked up by the fuzz, that is.

No, no, the fuzz will just give you motivation to run faster! PR or bust! (or busted as the case may be)

[Phayze]

Aha! An angle I hadn't considered. Well played, sir. Well played.

[tenaciousglee]

So in conclusion, running without clothes decreases drag, but increases the chances of getting busted by the fuzz, which would be a drag...

[tenaciousglee]

Summer of Strong - Day 41

 

Assisted Pistol Squats - 3x6

Wide Grip Pull-ups - 3x4

Pike Diamond Push-ups - 3x7

Hanging Leg Raise - 3x6

Wall One-Arm Push-ups - 3x6

Tuck Knee Front Lever Rows - 3x4 (these are kind of fun and a little scary - should be a good party trick at the family reunion next week)

 

And with that workout, I have successfully exercised 5 days in a row!  I can't remember the last time I did that.  Fortunately, all of my workouts were in the 20-30 minute range, excluding warm-up and cool down, so I didn't have to get up as early as previous weeks.  I may be on to something to get more results from my routine, but I'm definitely planning to catch up on sleep while on vacation.

[tenaciousglee]

Summer of Strong - Day 44

DB Curl - 5x5x20
Lateral raise - 5x5x12.5
Sandbag shouldering - 2x40, 2x50, 2x75, 2x90, 2 failed attempts at 115#