Prefect's 6-Week Challenge

[prefect42]

Hellooooo again NFers! Looking through some of the posts already, I feel like I'm one of a long line of rebels who went off the radar recently only to make a GLORIOUS GLORIOUS RETURN. Here's hoping, anyway. It's high past time for me to get back into the challenge mentality and start kicking some serious ass.

Due to a variety of factors (none of which I'm going to use as an excuse), I've fallen behind on my strength training and, as such, I am going to pull back and start working back up again.

Goal #1: Strength train 3-4 times a week.

Main focus on compound lifts: squats, deadlift, overhead press, bench press, barbell row, pullups, pushups, chinups. I'll post specific target goals for each this weekend, but one of the biggies will be comfortably squatting my bodyweight for at least 5 reps--something that's eluded me since I started strength training last fall.

Goal #2: Conditioning at least 2 times a week.

Burpees, bodyweight circuits, pilates, yoga, general stretching, whatever works. Not sure that this fits into this category exactly, but I'm also hoping to ease back into a running routine.

Goal #3: Read 3 books by the challenge's end.

I've been getting back into a reading routine and I want to not only keep it up but accelerate it. Last book I read: Extra Lives: Why Video Games Matter by Tom Bissell. Highly recommended!

Goal #4: Be a better rebel.

I've been ridiculously MIA from this place for the last couple of months and I want to turn that around. I owe a lot to you guys and I need to give back! Okay fine, so this is a muddy, loosely defined goal, but I'm keeping it.

[Alethea]

Highfive for glorious returns!

Do you know what books you're going to read, or going to just wing it?

[prefect42]

Woohoo! I'm not sure yet about what's on the docket, which is probably a bad thing as we're already halfway through week 1! That being said, I'll be traveling a hell of a lot during this 6 week period, so that should actually help me blow past my 3 book goal. Unless, of course, I try to re-attempt one of my previous Challenge goals of reading 2666 (~900 pages), which was an extraordinary failure. But if this is going to be my redemption challenge, then just maybe...

Also, after reading your challenge goals, I think I may slightly adjust mine and go toe to toe with you on pilates. 2 times a week or bust! Also also, as spezzy noted in your thread, you are a crazy lady with your many goals, though I have no doubt that you will destroy them all.

[prefect42]

Day 1: 5/31

Warm-up

Squats

5 x 45lbs

5 x 65lbs

5 x 95lbs

5 x 95lbs

5 x 95lbs

5 x 95lbs

5 x 95lbs

Overhead Press

5 x 65lbs

5 x 65lbs

5 x 65lbs

5 x 65lbs

5 x 65lbs

Deadlifts

5 x 135lbs

5 x 155lbs

5 x 165lbs (BW)

5 x 165lbs (BW)

Chinups

4

3

2

1

As I said in my summary, I pulled back a bit from my max on both the squat (140lbs) and the OHP (75lbs) to try to build up some momentum again. My deadlift hasn't been as much of a challenge in terms of stalling out, so I am pressing on with that one. I'm still struggling a bit on my chins, though I'm at least maintaining that initial 4 rep set, which was my previous max. May switch back to a ladder system on these.

[Cross-posted to my workout log.]

[prefect42]

Day 2: 6/1

Conditioning Circuit

4 sets of:

10 burpees

10 dips

20 overhead squats

30 sec. side planks (each side)

Set 1: 3:07

Set 2: 3:49

Set 3: 3:50

Set 4: 4:25

Total time: 15:11

Despite being short in duration, this kind of kicked my ass. Exhibit A of why I need to get my conditioning back.

[prefect42]

Day 3: 6/2

Planned rest day.

I would just like to say, for the record, that I made a batch of rosemary scones with strawberry jam and lemon glaze that night...and ate just half of one, with the rest going to coworkers this morning. Baked goods victory! (Also, earning workplace brownie points.)

[prefect42]

Day 4: 6/3

Warm-up

Squats

5 x 45lbs

5 x 65lbs

5 x 100lbs

5 x 100lbs

5 x 100lbs

5 x 100lbs

5 x 100lbs

Bench Press

5 x 45lbs

5 x 65lbs

5 x 105lbs

5 x 105lbs

5 x 105lbs

5 x 105lbs

5 x 105lbs

Barbell Row

5 x 65lbs

5 x 75lbs

5 x 75lbs

5 x 75lbs

5 x 75lbs

Pushups

15

10

10

Planks

1 min.

1 min.

Going to feel this one tomorrow. And by tomorrow I mean right now.

Barbell rows were a new exercise for me today. I'm glad I gave them a shot, but I need to read up a bit more on proper form this weekend as I'm pretty sure mine was off.

[Alethea]

Prefect > baked goods! If I'm going to eat ANY grains, I much prefer them to be home baked and delicious, but getting rid of the rest of the batch just kills me! Good job at spreading the baked love.

Pilates buddies? Yay! That would be great! Are you doing videos, or online, or actual classes? I'm addicted to UltimatePilatesWorkouts.com - they have lots of cool stuff.

[prefect42]

I have a bit of a baking reputation to uphold at my office, so when I go for a month or so without bringing anything in, people get antsy. They liked the scones though! Now I still have to figure out a way to get rid of these remaining few sprigs of rosemary.

I've been doing a video or two that I have on my computer, but I should definitely check that website out and mix it up. Do you have any favorites you could recommend?

[prefect42]

Day 5: 6/4

Cardio

2 mile run -- about 19 minutes

Oh wait, did I mention this was BAREFOOT?! Okay, maybe not that big of a deal, but it was my first time doing it and it felt pretty great. Definitely something I'd like to continue exploring.

[prefect42]

Day 6: 6/5

Conditioning:

20 minutes of pilates

Might also throw in some stretching before bed. Back to the gym tomorrow for lifting! Had a great weekend at home, which is good because it will be my last for a few weeks--here's where the challenge gets complicated.

Though perhaps the most nerdishly important thing today was finishing my re-playthrough of FFVII. I still say it's pretty remarkable that a 14 year old game can persuade me to replay it for the fourth or fifth time, all 50 or so hours worth. Now the question is what comes next? I've been meaning to tear into Fallout 3, or I could just always replay FFVIII...

[prefect42]

Day 7: 6/6

Lifting Day

Warmup

Squats

5 x 45lbs

5 x 65lbs

5 x 105lbs

5 x 105lbs

5 x 105lbs

5 x 105lbs

5 x 105lbs

My squats over the past week or so have been the lowest to the ground I've ever gotten. Not quite ATG in that sense that well, my ass isn't exactly hitting the gym floor, but it's pretty damned close.

Push Press

5 x 70lbs

5 x 70lbs

5 x 70lbs

5 x 70lbs

4 x 70lbs (ugh so close!)

Deadlifts

5 x 135lbs

5 x 155lbs

5 x 170lbs

5 x 170lbs

Pullups

2

2

2.5

2

1.5 (that's sort of like 10 total?)

Will do a recap of the week tomorrow. On the plus side, I picked my first book. On the down side, I brought it with me to read during lunch and left it at the office. Wah wah.

[prefect42]

Day 8: 6/7

Cardio

Warmup

2 miles -- ~18 minutes

2 min. break for water, loading up new playlist

1 mile -- ~9 minutes

Fifth straight day in a row of purposeful physical activity (i.e.: not walking to work)! Trying to be as hardassed as I can this week, since I go to Philadelphia for the weekend starting Friday evening, then fly out to Seattle Monday morning, fly back Friday afternoon, then am immediately away for that following weekend, too. I'm going to be as diligent as I can while I'm away, but I want as many workouts as I can get up my sleeve as backup...just in case. But I won't really need them because I will still workout 5-6 times while away. Right? Right?

[theanne]

But I won't really need them because I will still workout 5-6 times while away. Right? Right?

Of course you can! Even if you're not following regular routines you can always get in 15-20min HIIT bodyweight workouts to stay in tip-top form.

The trick is not to think about it. Anticipation has killed too many workouts.

[Crooked]

Obviously you will work out a ton while you're away. I recommend coming up with a good set of bodyweight workouts in advance (I know Steve has a number of bodyweight ideas, and Eva T stopped updating but her blog is quite good for archives: http://skievat.blogspot.com/), and just picking one to tackle. Even if you wind up exercising for 10 minutes, you'll feel so much better for having done so.

[LJFro7]

you are a better man than i, scones are hard to resist! but surprising the office with goodies ALWAYS wins points.

[prefect42]

@theanne: "Anticipation has killed too many workouts." Damn right. I know you're more of a recent arrival, but if you'd seen some of my earlier posts, you'll know that my neuroticism knows no bounds! I'm confident I'll be able to stick to a schedule next week though.

@Crooked: yeah, I need to make sure I have a few different bodyweight circuits or something in my backpocket before i head out. on the plus side, the hotel I'll be in M-F next week has a gym that supposedly has free weights, though looking at their pictures online, my guess is that's going to be dumbbells, not a barbell. I spent some time today researching good running trails in Seattle (where I'll be) so hopefully I'll find a cool place to get some cardio in.

@LJFro7: it's so true. always good to have some good will built up for when you need a favor at work.

[prefect42]

Week 1 Summary

Goal 1: 3 days of lifting at the gym -- GOAL MET

Goal 2: 3 days of conditioning (BW circuit, running, pilates) -- GOAL MET

Goal 3: Picked out my first book and have made some progress. It's a long one though, so I've got my work cut out for me: Secret Historian: The Life and Times of Samuel Steward, Professor, Tattoo Artist, and Sexual Renegade. I know what you're thinking: perfect beach read!

Goal 4: This one's a bit hard to measure, but I've made a concerted effort to have more of a presence around here and I think I've reasserted my existence a bit.

Overall Grade, Week 1: B+

[Martinpanduh]

Congrats on the first week! Intensely happy for you. I have to say, in proportion to your squat working weight, your overhead press is at a good place! Keep it up, I'm sure your legs will follow suit if you just keep at it.

Well on the way, I'd say! /Rhyme Goodluck this week!

[prefect42]

@Martin: Thanks, you! I hope my legs get with the program, too. The squats sort of baffle me, honestly. I thought they were supposed to be relatively "easier" to get up to BW than some of the other lifts, but I'm still 45 or so pounds off and it's not all that easy. It's even more confusing because my lower body has always been stronger than my upper body. Oh well--PERSISTENCE!

[prefect42]

Day 9: 6/8

Lifting Day

Warm up

Squats

5 x 45lbs

5 x 65lbs

3 x 95lbs

5 x 110lbs

5 x 110lbs

5 x 110lbs

5 x 110lbs

5 x 110lbs

Bench Press

5 x 45lbs

5 x 65lbs

5 x 110lbs

5 x 110lbs

5 x 110lbs

5 x 110lbs

5 x 110lbs

Barbell Row

5 x 80lbs

5 x 80lbs

5 x 80lbs

5 x 80lbs

5 x 80lbs

Squats are starting to get more challenging, but hopefully I can keep powering though. Still probably need to tweak my form on the rows, but I think I was more on point this time after having done some studying. I wasn't feeling it particularly strongly in my upper back--it was my lower back that was getting a bit tired from the stabilizing. Something to continue working on.

Dinner tonight was a delicious chicken stir fry with a ton of chicken (a pound and a half, maybe?), red pepper, onion, sugar snap peas, mushrooms, garlic, tamari, rice vinegar, and some sichuanese chili paste. So good.

[prefect42]

Day 10: 6/9

Cardio

Warm up

3 miles total, including a half mile of sprints -- approx. 30 minutes total

I was exhausted this morning so I didn't get to the gym before work. I never run well after work, usually because my stomach bothers me. I'm great running on a completely empty stomach, but if there's even a hint of me having eaten within the last 6-8 hours, forget it. Hellooooo cramps. It sucks, but I'm glad I still clocked some decent distance, and even got in a set of intervals (sprint half lap, walk half lap) the final mile.

Oh, and did I mention that to get to the gym after work I had to go through this?

[Martinpanduh]

Great job Prefect! I can totally relate with the running without eating 8 hours before thing, but it's such a hassle for when you're short on time in the morning. These days I can barely get myself out of bed, let alone go for a run. So I had to move my cardio to after work, I just trained myself to power through it (and made sure to have consumed nothing heavy at least an hour before) and then, there, I learned to stomach it. Literally.

Honestly I'm still amazed that your Bench/Barbell Rows are almost at par with your Squat work weight, just goes to show how high your potential is!

[prefect42]

Helloooooo from Seattle! Alright, so the past weekend was a bit of a wash as I was away at the boyfriend's. I did a couple of sets of squats and pushups on Saturday, but I won't even count that as a workout day. I flew into Seattle yesterday and didn't really get too much of a workout in, though I have been walking all over the place since I got here. Today, I managed to get in a run, which is detailed below...

@Martin: I wish I could get over the stomach thing...I've tried and it's just never gone away. Gotten better, maybe, but I hate the feeling that I'm not running as well as I should be for something so seemingly unrelated as stomach pain. Thanks again for the kind words...here's hoping that potential starts to convert soon.

Day 15: 6/14

Cardio

4.5 mile run (didn't time it)

1 x 3 pullups

3 x 1 chinups

Really beautiful run along the Puget Sound in downtown Seattle. I don't think I'd ever get tired of running this route if I lived down here. There were some pullup bars along the route so I took a breather and did some pullups and chinups.

My diet this week is just going to have to be mostly written off. I'm trying to make decent choices when I can, but I'm just going to acknowledge that this week won't be a particularly good one for my diet. At least I can recognize that...and knowing is half the battle?

[Alethea]

Hey, you probably know this already, but a good way to get rid of cramps is to start your inhales and exhales when your left foot hits the ground. Something to do with the impact of your liver on your viscera causing cramps, but if I tried to explain it I'd likely get it wrong. Anyway... that might help?

Regardless, I give you a hearty salute for exercising while travelling. Running = fantastic way to explore a city! Good job!