Level 7: "Size matters not"

[JediNickD]

"Size matters not. Look at me. Judge me by my size, do you? Hmm? Hmm. And well you should not. For my ally is the Force, and a powerful ally it is. Life creates it, makes it grow. Its energy surrounds us and binds us. Luminous beings are we, not this crude matter. You must feel the Force around you; here, between you, me, the tree, the rock, everywhere, yes. Even between the land and the ship."

-- Yoda, Star Wars Episode V: The Empire Strikes Back

 

 

This will be my most elobrate and complex challenge yet.  The focus will still be only 4 main goals.  The sub goals will be expanded to an ambitious level.  What my experience at Nerd Fitness has taught me is that there is always time, it is just a matter of priority.  I will not let the size of my challenge intimidate me.  I will listen to Yoda and Steve Kamb's wise words.  Size matters little compared to prioritizing your life.

Level 7 challenge goals are below with my starting points in ():

FITNESS:

• Lift More Weight! +2 STR | +1 STA | +1 CON
  • Barbell Deadlift and Squat = 185 lbs 3 reps
  • Barbell Bench Press = 210 lbs 3 reps
  • Barbell Standing Curl = 105 lbs 3 reps
  • Dumbell Fly, Bench Press, and Overhead Press = 45 lbs 10 reps (40 lbs 10 reps)
  • Dumbell Curl and Row = 45 lbs 10 reps (40 lbs 10 reps)
  • Dumbell Two-hand Tricep Extension = 80 lbs 3 reps (70 lbs 10 reps)
  • Leg Press Sled = 900 lbs 5 reps (850 lbs 5 reps)
  • Leg Extension = 150 lbs 3 reps
  • 300 Box Jumps
  • 100 Pull Ups
  • 100 Chin Ups
  • 200 Dips
  • 1000 Push Ups
  • 2000 Crunches
  • 2000 Bicycle Crunches
  • 2000 Dual Leg Lefts
  • 2000 Oblique Twists
  • 2000 Side Bends
  • 2000 Side Raises
  • 500 Reverse Situps.

• Run Faster! +3 DEX | +2 STA
  • As a Cardio goal, I'd like to do "sprints until I pass out", but since I have 4 different sprints plus fartleks, I'm going to call this one a distance goal.  Cover X miles in sprints or intervals.  In a similar mini-challenge I covered 7 miles in a week.  I figure 2 miles a week is more reasonable.
    Distance = 20 km
  • 50m Dash = 6.40s (6.63s)
  • 200m Dash = 28.00s (28.77s)
  • 58.8m Medicine Ball Shuttle Run = 17.00 (17.48s)
  • 37.8m Shuttle Run = 8.40 (8.84s)
  • Biking = 20 miles
  • Rowing = 12 km 

Adding more cardio to replace distance running.


DIETARY:

• Eat better! +2 CON
  • Take a Multi-Vitamin daily (minimum 35 of 43 days for an A)
  • Eat meat salad as a meal 15 times. Dips/dressing allowed but must be minimal.
  • Track my protein intake daily.

LIFE:

• Train the Mind! +2 WIS | +2 CHA
  • Private Work Goal
     
  • Family and Home
    • Hang out with my wife = 43 hours
    • Help kids learn new skills = 43 hours
  • Toastmasters

    • Complete two Toastmasters Advanced Communication Manual Lessons (3/19 and 3/26)

    • Volunteer as Table Topics participant twice.

    • Volunteer for at least 5 different roles. I am going for the six below:

      • Volunteer as Contest Chair (2/26)

      • Volunteer as Speech Evaluator (3/5)

      • Volunteer as Toastmaster of the Day (3/12)

      • Volunteer as General Evaluator (x2) (3/19 and 3/26)

      • Volunteer as Table Topics Master

    • Mentor a new Member

    • Work on a Club Newsletter

  • Jedi Training

    • Complete IJRS Communication 101 Lesson 1 and 2 with Exercises

    • Complete IJRS Creed 101 Lesson 1 with Exercises

[CalvinHobbes]

I like the ambition with the goals! Good luck

[SkiBlue]

It IS just a matter of priority. The bar is set, go for it!

[JediNickD]

And we are off!  I'll set some goals for this week later today.

 

Sprints, dumbells, and ab work this morning.

 

Legs this afternoon. 

[hearthsinger]

Damn dude! You have set the bar high which is commendable! I'll be checking in to see how it's all going for ya!

[IRISHodabred]

Awesomely badass goals!! I share a few actually. Best of luck with this challenge!

[leighanne1941]

Those are some detailed ambitious goals for sure!  But you are absolutely right, it's all about priority!

[Heidi]

Way to rock it, Nick!

Subbed!

[JediNickD]

WEEK 1 GOALS:

FITNESS:

• Lift More Weight!
  • Barbell Deadlift and Squat = 175 lbs 3 reps
  • Barbell Bench Press = 200 lbs 3 reps
  • Barbell Standing Curl = 95 lbs 3 reps
  • Dumbell Fly, Bench Press, and Overhead Press = 40 lbs 10 reps
  • Dumbell Curl and Row = 40 lbs 10 reps
  • Dumbell Two-hand Tricep Extension = 70 lbs 10 reps
  • Leg Press Sled = 870 lbs 5 reps
  • Leg Extension = 140 lbs 3 reps COMPLETE 140 lbs 10 reps
  • 50 Box Jumps COMPLETE
  • 15 Pull Ups
  • 15 Chin Ups
  • 30 Dips
  • 150 Push Ups
  • 300 Crunches
  • 400 Bicycle Crunches
  • 300 Dual Leg Lefts
  • 400 Oblique Twists
  • 400 Side Bends
  • 300 Side Raises
  • 100 Reverse Situps.

• Run Faster!
  • Distance = 3 km
  • 50m Dash = 6.70s
  • 200m Dash = 28.80s
  • 58.8m Medicine Ball Shuttle Run = 17.50
  • 37.8m Shuttle Run = 8.90
  • Biking = 4 miles
  • Rowing = 2 km 

DIETARY:

• Eat better!
  • Take a Multi-Vitamin daily
  • Eat meat salad as a meal 2 times.
  • Track my protein intake daily.

LIFE:

• Train the Mind!
  • Private Work Goal
  • Family and Home
    • Hang out with my wife = 7 hours
    • Help kids learn new skills = 7 hours
  • Toastmasters
    • Review Toastmasters Advanced Communication Manual Lesson and Speech Outline
    • Observe Table Topics Contest Participants and look for helpful tips and techniques.
    • Complete role as Contest Chair and get Leadership Manual evaluation.
    • Make a list of possible new members to mentor.
    • Notify E-Board that I would like to produce a Club Newsletter
  • Jedi Training
    • Begin reading IJRS Communication 101 Lesson 1

[JediNickD]

Ran 17.05s in my medicine ball suicide run this morning.  I may have set that goal too low.  I'll adjust it if I break it before mid-challenge..

 

 

Today, I'm completing my role as Contest Chair for my Toastmaster's Club Contest.  I'm excited and a little nervous about hosting a contest.  Luckily, I'm well prepared and have plenty of helpful volunteers to fill all the other roles.  Now, if I could just have gotten more contestants...

[notcreative]

Ambitious goals! Looking forward to seeing you conquer them.

[leighanne1941]

Awesome work so early on!  

[Space_Elf]

Wow... you're pretty epic. I can only hope to achieve your level of fitness. I'm nto sure i'm brave enough for toast masters. Maybe sometime in the future, the very distant future.

[JediNickD]

I'm nto sure i'm brave enough for toast masters. Maybe sometime in the future, the very distant future.

 

I thought the same thing.  A good friend made me realize that until I tried it, then I never would be brave enough for it.  Makes a lot of sense, huh?  Go to a few meetings as a guest.  The environment is supportive, encouraging, and caring.  Once you've seen the environment and gotten to know a few members, you'll be a lot more comfortable to fail on the open stage in front of them.  From that failure, you'll get encouragement, support, and advice to help you succeed where you failed, because that is what Toastmasters clubs are all about.  Each member struggles with the same obstacles.  All you have to do is try it. 

 

Steve Kamb's articles have been helpful, too.  Fear of failure is silly.  Everyone fails.  Even someone good a public speaking will find ways to fail.  Learn from the mistakes and return better than before.  I am still terrified of public speaking, but I continue to take a leap of faith by getting up on the stage, learn from my failure every time, and never give up on improving my public speaking skills.

[leighanne1941]

Can I ask what Toastmasters is?

[JediNickD]

Can I ask what Toastmasters is?

 

Only the best decision you can make in your life...

 

Website:

http://www.toastmasters.org/

 

News article:

http://www.apgnews.apg.army.mil/archives/pdf2013/Jan1713.pdf

 

 

 

And here is the description straight from the website:

 

Toastmasters International is a world leader in communication and leadership

development. Our membership is 280,000 strong. These members improve their

speaking and leadership skills by attending one of the 13,500 clubs in 116

countries that make up our global network of meeting locations.

 

Membership in Toastmasters is one of the greatest investments you can make in

yourself. At $36 every six months, it is also one of the most cost-effective

skill-building tools available anywhere.

 

How Does It Work?

 

A Toastmasters meeting is a learn-by-doing workshop in which participants

hone their speaking and leadership skills in a no-pressure atmosphere.

 

There is no instructor in a Toastmasters meeting. Instead, members evaluate

one another’s presentations. This feedback process is a key part of the

program’s success.

 

Meeting participants also give impromptu talks on assigned topics, conduct

meetings and develop skills related to timekeeping, grammar and parliamentary

procedure.

 

Members learn communication skills by working in the Competent Communication manual, a series of 10 self-paced

speaking assignments designed to instill a basic foundation in public speaking.

[Heidi]

Can I ask what Toastmasters is?

 

I have been aware of it for over a decade, and only recently realized that it was open for anyone to join. 

I am working on my Risk Management Professional Certification and Six Sigma Master Black Belt this spring, but look for toastmasters to appear in my goals this summer!

[JediNickD]

I have been aware of it for over a decade, and only recently realized that it was open for anyone to join. 

I am working on my Risk Management Professional Certification and Six Sigma Master Black Belt this spring, but look for toastmasters to appear in my goals this summer!

 

 

If you want to help the club you join the most, then April or early May are the best time to join.  For club awards, membership numbers are tallied June 1st and there are two membership requirements for awards that I know of.  The clubs will likely be doing membership drives at that time to meet those requirements.

[JediNickD]

200 lbs on the Bench Press!  Upped my reps on the Dual Leg Lifts to 30 (considering restistance options).  And most awesomely, I PRed my Chin Ups at 10!

[JediNickD]

Chili Cook-off at work today.  I'm stuffed and will need to really kill the cardio tomorrow.

[leighanne1941]

Well that sounds pretty awesome and there are actually two clubs in my city!  Unfortunately it may have to wait until the littles are not so little  The meeting time isn't great for our family schedule

 

Awesome job on the chin up PR !

[Space_Elf]

See, the other reason to wait on joining toastmasters is becuase I can't currently afford the membership fees. I'll definitly revisit the idea when I've got a steady income.

[IRISHodabred]

Way to kill those chins and bench press! Keep it up and I hope the toastmasters event goes well!

[JediNickD]

Got a good sweat going this morning with Crunches, Deadlifts, and Curls.  Then finished the workout with some suicide sprints.  Rowing and biking at lunch time.

 

Tomorrow, I'll be doing Box Jumps, Dips, and Suicide Sprints until I drop. 

[JediNickD]

The Toastmasters Contest was a success.  We had a snafu with the location and had to switch rooms causing a delayed start, which forced me to shorten one part, but it wasn't terribly important.  The Awards Presentation was a bit awkward and needed to be rehearsed.  I've seen Doug do award presentations several times in the past, so I'm not what went wrong other than he didn't know the places until I handed him the awards.

 

I'm taking notes of what I learned to handoff to our Fall Contest Chair.