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Jacob's 6-week Update


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My goals for the next 30 days:

1 - Stick to my Paleo diet:

-- light on the dairy (this is more for the sake of people who live with me :D )

-- no beer. whiskey/wine ok, but absolutely NO gluten.

-- no rice, go easy on the nuts, etc.

-- eat enough.

2 - Strength training 3x a week. Running 1x a week, 1mi or Hill Sprints.

-- This has been the 20min Hotel workout, but I intend to follow the new Strength Guide Bodyweight workout.

-- If I'm just out of time for the day, I do the Zombie 4min workout instead.

3 - Enough Sleep.

-- To accomplish this, no TV after dinner, or at least nothing after the GF goes to bed. I can read, and I've stayed up way to late doing that before, but this way I'm avoiding the blue light, and should be able to notice when I'm tired better. Following Wolf, I'm going to give myself a 9hr window for this, to see how much I really need.

4 - Get a "real" job.

-- I've got a temp job that starts next Monday, which will help, but I've been here almost 3 months, and haven't had anything land yet, which is starting to freak me out. I've had one set of promising interviews fall through, waiting to hear back from a 2nd, and going to Round 2 of a 3rd here in a minute. I have 2 others that are completely in the air right now; haven't had any interviews yet, but am still "in the running". Wish me luck!

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4/12: NF:Strength BW 1A

Warmup:

1) 2 minutes of intense jump rope – really push hard, don’t worry about messing up

2) 50 jumping jacks

3) 20 body weight squats

4) 5 body weight lunges each leg

5) 10 hip extensions

6) Side leg step overs – 5 each leg in each direction

7) 10 straight leg swings – each leg

8) 10 side leg swings – each leg

9) 15 push ups

10) 10 spider man steps, each leg

Workout: 4 sets:

Incline Pushups (freezer): 20, 20, 20, 20

Invert Rows, elevated: 13, 11, 10, 10

Prisoner Squats: 20, 20, 20, 20

Side Plank: 0:40r, 0:40l, 0:40r, 0:40l

Finishing Move: 3:00m, 23 sets back&forth in the house (~13yds each way)

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Game of Thrones took up all my time yesterday, so I'm doing it this AM, and tomorrow PM, then back on a MWF schedule next week...

4/15:

Warmup.

Workout: 4 sets:

Invert Rows, elevated: 14, 13, 11, 10

Incline Pushups (freezer): 20, 20, 20, 20

Lunges: 20, 20, 20, 20

Plank: :45, :46, :47

Finishing Move: 3:00m, squat thrusts: 23

Cool Down.

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  • 2 weeks later...

4/18:

Warmup.

Workout: 2m rest between circuits

Incline Pushups (freezer): 20, 20, 20, 20

Invert Bodyweight Rows, feet elevated: 14, 11, 12, 11

Prisoner Squat: 20, 20, 20, 20

Side Plank: 0:45L, 0:45R, 0:45L, 0:45R,

No Finishing Move.

Cooldown

4/20:

Warmup.

Workout: 2m rest between circuits:

Invert Bodyweight Row, feet elevated: 15, 12, 11, 11

Incline Close-Hand Pushups (freezer): 20, 20, 20, 20

Lunges: 20, 20, 20, 20

Plank: 0:50, 0:50, 0:50

No Finishing Move.

4/23:

Warmup.

Workout: 2min rest between sets:

Incline Pushups (freezer): 20, 20, 20, 20

Invert BW Rows, feet elevated: 15, 10, 10, 10

Squats: 20, 20, 20, 20

Side Plank: 0:45L, 0:45R, 0:45L, 0:45R

No Finishing Move. Forgot Cooldown.

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Today I learned to breathe! It finally clicked after my first set of chinups. So even though the numbers are lower, that's one true sequence. Before, I was getting my 15 as 7,3,3 etc.

4/25:

Warmup.

Workout: 2min rest between circuits

Invert BW Rows, elevated: 11, 9, 9, 8

Incline Close-Hand Pushups (freezer): 20, 20, 20, 20

Lunges: 20, 20, 20, 20

Plank: 1:00, 1:00, 1:00

No Finishing Move.

Cooldown.

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I got a real job! I had the interviews last Thurs, then heard back Tues afternoon. It's a Customer Tech Support position, so not exactly what I want (Internal Desktop Support), but it's a start on my new career path. I'll be making the same amount as my last job, even though I've jumped industries, so that's a huge awesome! I start May 9th. This was a major stress issue for myself, and my gf. She was worried because we'll be moving in together at the end of the summer, and me not having stable finances would put a lot of stress on her for the rent and everything.

So yay!

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Now that I'm breathing right, I'm finally able to workout to muscle failure, not cardiac failure. I'd thought I was still getting acclimated after 4 months...

4/29

Warmup.

Workout: 2min between cycles:

Invert BW Row: 11, 10, 10, 11

Incline Pushups (freezer): 20, 20, 20, 20

Lunges: 20, 20, 20, 20

Plank: 1:05, 1:05, 1:05

No Finishing Move.

No Cooldown - time constraint.

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Talked to Steve this weekend, he said to shoot for 12 reps per set for strength, 15 at most. 1 min for planks. Based on that, I upgraded my Pushups, Squats, Lunges, and regular Planks.

Warmup

Sets, 2min between:

Pushups: 8, 9

Invert BW Rows: 12, 12

1Leg Squat w/ Assist: 12/12, 12/12

Side Plank: 0:55L, 0:55R

No Finishing Move

No Cooldown.

Got interrupted by a brainstorm, my wrist was trying to act up, and I just wasn't really feeling it. It happens sometimes. Will hit it strong Wed AM.

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5/4:

Warmup.

4 Sets, 2min rest between circuits:

Invert BW Rows, elevated: 12, 12, 11, 10

Close-hand Pushups: 10, 9, 7, 7

Squat/Lunge Combo: 12, 12, 12, 12

1&1 Plank (knees & elbows): 1:00 Left arm down, 1:00 Rad, 1:00 Lad, 1:00 Rad

No finishing Move.

Cooldown.

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I just didn't have the energy to do a 4th set. Probably because I stayed out a bit too late, and drank a bit Thurs night. Friends leaving for summer/graduating, and I start my job monday, so yeah...

5/6

Warmup.

3 sets, 2min rest:

Pushups: 11, 9 ,9

Invert BW Rows: 12, 12, 12

1-Leg Squats w/ Assist: 12/12, 12/12, 10/10

S. Plank: 1:00L, 0:50R, 0:50L

No Finishing move

No Cooldown.

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5/9

Warmup.

2sets, 2min rest:

Invert BW Rows, feet elevated: 13, 12

Close-hand Pushups: 9, 9

Lunge/Squat Combo: 12, 12

1&1 Plank, Knees & Elbows: 1:00 lad, 1:00 rad

No finishing move

No cooldown

Interrupted by dinner. Now that I have a job, I'm going to have to change my workout schedule. Either ask the gf to cook 2x a week, or get up early...

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  • 3 weeks later...

So how did everyone do?

My Grades:

1- Stick to the Paleo Diet: A+

I think I might have had dairy 2x, and both times were "accidents". I Think that from now on, dairy is going to have to be something I have to decide if I want to take the hit for.

2- Strength Training 3x a week, RUnning 1x: C+

I don't think I ran at all, but I didn't really consider that a strong part. And I didn't realize how long it stays cold up here in the North. Geez. I'm re-committing to that for my next 6 weeks. However, I feel like I advanced pretty well on my RSG BW skill ladder, even though I didn't hit all my workout days. Adjusting to a new job took some scheduling shuffling, and I didn't always give working out the priority I should have. And some days I was just running low on energy. I'm not really sure what's up with that, because I feel like I'm eating enough, and a healthy amount of fat... Maybe I need to add more to my morning shake, though I'm not really sure how...

3- Enough sleep: B+

I didn't always not watch TV, but I did good most of the time. While reading, I sometimes stayed up alte,

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