tenaciousglee's Sandbags and Sandwiches Challenge

[tenaciousglee]

Main Quest:

After thinking about it for a couple of days, I realize my "real" main quest is to be a man. Or be the man. Or be more manly. Or have superhero muscle. I am tired of looking like a kid. I may always have a babyface, but I want to "fill out" once and for all and start looking my age. I'm 36 and I could pass for under 20. So, in more Specific-Measurable-Attainable-Realistic-Time-oriented terms:

I want to go from scrawny to brawny and sculpt a bodacious surfer bod (180 lbs, 14% body fat) by the end of the year.

Mission 1: Gain 10 pounds in the next 6 weeks [+4 CON]

I have been counting calories for months now, so I have a pretty good idea of how much food it takes to hit my daily intake goals. I follow the IIFYM diet and I'm going to try winging it for the first couple of weeks without counting calories, but basically eating the same things that I did last challenge, only more. I was attempting to gain a pound a week last time and only managed 3.4 pounds in 6 weeks. Because I'm shooting a little higher this time (10 pounds in 6 weeks), I'm going to add an almond butter sandwich at the end of every day. That's the "sandwich" part of my challenge title. As for the "sandbag" part, I'll be following Strong Lifts5x5, modified for sandbags. I started at the end of the last challenge, so for this challenge, I'll be following Weeks 4 through 9.

Mission 2: Work on balance/core strengthening 3x/week [+4 DEX]

I've been playing around with some different balancing positions and noticed how good my posture has to be, so I'm going to start adding them in during the week. Some deep squats while balancing on my toes and keeping my back straight as well as some one-legged balancing. Posture is another carry-over from last challenge. I'm also going to throw in some core work, which is essential if I want a surfer body. I know I can't spot reduce fat and doing a bunch of crunches won't give me a six-pack if you can't see the muscle under the gut, but I still feel like my core could use some strengthening, even if no one will be able to see it for a few months.

Mission 3: Complete 5 sets of 10 pull-ups [+3 STR]

This is sort of a randomly thrown in goal, but having broad muscly shoulders will also help me achieve the surfer look. My plan is to do 5 sets of 5 reps the first week, three times a week, and then add a rep to each set each week. By week 6, I'll hopefully be doing 5 sets of 10!

Life Quest:

Tame the iPhone addiction [+2 WIS, +2 CHA]

I'm addicted to my iPhone. Admitting you have a problem is the first step, right? And aside from being a fun internet/gaming machine, it's also a helpful tool, so I don't want to get rid of it, just tame the addiction. My plan right now is to cease all game play from 8am until 9pm, though my wife wouldn't mind if I just stayed off it all night. I won't be able to go cold turkey, so I'm going to allow a short break mid-morning to check personal email, a short break mid-afternoon to check FB/Twitter/Tapatalk, and a free-for-all during lunch. This goal is also two-fold because I'm starting a new position at work next month (middle management!) and I can't be playing on my phone all the time. Gotta be responsible if I'm going to be all growns up!

Side Quest:

Take a surfing lesson?

I've only surfed once in my life, on my honeymoon in Hawaii in 2006. I live at the beach and a bunch of my friends surf, so I really should take a stab at it again. I'm thinking I'll either ask one of my buddies to take me out one Saturday or maybe sign up for a lesson from one of the local surf schools. What good is a surfer body if I don't use it, right?

Motivation:

This is a Facebook post from last December:

I also just thought about "skinny Steve" from Captain America. I don't need this big of a transformation, but it does illustrate a point.  All I need is some Super Soldier Serum and a little CGI!

Will update starting stats, RPG attributes, and mission details before Monday!

Starting stats

Height: 6'-1"

Weight: 158.8# (up from 156.4 at the end of the last challenge)

Neck: 14"

Shoulders: 45.5"

Chest: 38.75"

Arms: 11.5"

Waist: 34"

Belly: 35.75"

Hips: 39"

Thigh: 22"

Calf: 13.5"

Body Fat: 18.61% per Jackson/Pollock 3 point caliper test

Body Fat: 21.29% per Navy Tape method

[5C0T]

Great goals.  And who knew Lego Surfers had such killer abs?

[tenaciousglee]

Great goals.  And who knew Lego Surfers had such killer abs?

 

I know, right? Gives new meaning to the term "flat stomach". (Ba Dum Tiss)

[Librarian of Doom]

Nice succinct goals; I always have to make everything a fricking novel. Looks like a good challenge!!!

[tenaciousglee]

Nice succinct goals; I always have to make everything a fricking novel. Looks like a good challenge!!!

 

Thanks, LoD!  I went back in and fleshed out my outline a bit.  The details had been ruminating in my head for a couple of days, but I hadn't taken the time to write them all out.

[tenaciousglee]

Updated original post.

I gained 2.4 pounds on vacation the week after the last challenge ended and then got up a little higher last week, but was back down to my post-vacation weight this morning. I'm realizing I'm going to have to really be mindful of my calorie intake if I'm going to gain 10 pounds in 6 weeks. Right now, I'm up 9 pounds in 9 weeks from my lowest point right before I left for Jamaica.

[tenaciousglee]

Week 1, Day 1 - SL5x5 Week 4, B-day

Front/Zercher Squat - 1x5x70#, 5x5x90#

OHP - 5x5x65#

Deadlift - 1x5x130#

 

The squats and OHP felt good.  The DL was tough because of my grip on the sandbag.  I know part of the challenge of sandbags is getting gripping it right, but I need to find a way to make it a little easier on my hands since the deadlift is supposed to be all about my posterior chain.  Also did 5 sets of 5 pull-ups throughout the day.

 

Did pretty good with my iPhone gaming and kept reminding myself "So this is what it's like to be focused and productive at work!"

[5C0T]

 Also did 5 sets of 5 pull-ups throughout the day.

 

Did pretty good with my iPhone gaming and kept reminding myself "So this is what it's like to be focused and productive at work!"

 

I'm still on assisted pull-ups, so seeing this in anyone else makes me proud -- well except for that one guy at the gym who sails through his pull ups like they aren't work.  He Hulks me out.

 

I've become addicted to social apps and The Simpsons: Tapped Out.  I'm glad you are making progress. 

[Librarian of Doom]

Good start!!! I can't even begin to imagine how tricky the grip for DLing a sandbag would be

[FortBacon]

iPhone addiction... i share this.

 

Love the Lego surfer dude.

 

Fellow 30's-year-olds getting fit - let's do it.

[prefect42]

Great goals.  5 sets of 10 pullups is serious business.  Looking forward to seeing how everything goes.

[thekatisalie]

Loving your goals... especially the iPhone one! I think a lot of the world could use a break

[tenaciousglee]

I'm still on assisted pull-ups, so seeing this in anyone else makes me proud -- well except for that one guy at the gym who sails through his pull ups like they aren't work.  He Hulks me out.

 

I've become addicted to social apps and The Simpsons: Tapped Out.  I'm glad you are making progress. 

 

Ooh, Simpsons Tapped Out.  I didn't even download it because I could foresee how addicted I would be.  I slipped up a little yesterday, but it was slow at work.  I also spent too much time after lunch reading through various challenge threads.  It wasn't on my phone, but it was still time I should have been working.  (And yes, that's what I'm doing now, too... d'oh!)

[tenaciousglee]

Good start!!! I can't even begin to imagine how tricky the grip for DLing a sandbag would be

 

Yeah, I was temped to buy a sandbag with handles, but I couldn't find any that were rated for more than 120 pounds.  I ended up buying a very large Navy seabag with the intent of having extra material to grip.  The material is pretty rough on the knuckles, even after running it through the wash.

 

iPhone addiction... i share this.

 

Love the Lego surfer dude.

 

Fellow 30's-year-olds getting fit - let's do it.

 

Yeah, let's do it!  Blast those beer bellies!

 

Great goals.  5 sets of 10 pullups is serious business.  Looking forward to seeing how everything goes.

 

I'm hoping to adopt the Strong Lifts method for the pull-ups, add one rep to each set each week.  One little rep can't be that tough, right?  Also, right now I'm spreading the sets throughout the day.  I'm still trying to decide if I want to try the 5x10 in one workout at the end of the challenge.

 

Loving your goals... especially the iPhone one! I think a lot of the world could use a break

 

So, true.  I have been having so many conversations lately about how technology is a blessing and a curse.  I've also been convicted about staring at my phone instead of interacting with my kids/wife/co-workers.  Baby steps!

[tenaciousglee]

Week 1, Day 2

Did some balance work while I was playing with my kids after dinner.  I would push my son in the swing and then balance on one foot or practice my tiptoe squats.  Didn't get any core work in.

 

Week 1, Day 3 - SL5x5 A-day

Front Squat

5x50

5x75

5x5x95

 

Floor Press

5x5x70

 

Bent Over Row

5x5x90

 

Pull-ups

3 sets of 5 (will do 2 more after work)

 

Knees to Elbows

2 sets of 5 (will count that towards yesterday's balance/core workout)

 

Okay, extended lunch break is over - back to work!

[turbo_tortoise155]

Great job on the workouts so far!! I really like the goals - I love the way they did that Captain American transformation. "How do you feel?", "Taller."

 

You have surf schools around you? Where do you live?? That sounds awesome! Is it expensive?

 

I understand the phone problem. I don't really get into games, but facebook, texts, email.. as soon as it pops up I want to look at it. I have to remind myself pretty often that I don't need to.. to keep at the task at hand.

 

At work it can be pretty easy for me to sneak on my phone or read a book. I have a secret rule to get everything that needs to get done... well done.. before I can get to my phone. Nursing is a little different that most other jobs though.

 

I hope your first week keeps going well and that you can accomplish all your goals!!

[5C0T]

What's Knees to Elbows?

[tenaciousglee]

You have surf schools around you? Where do you live?? That sounds awesome! Is it expensive?

I live in Virginia Beach. We have a few surf schools, but not a ton of waves. I saw a 2 hour group lesson for $70, which seems reasonable since it includes the board rental.

I may just poll my friends and see who has an extra board and wouldn't mind taking me out.

[tenaciousglee]

What's Knees to Elbows?

Dead hang from a pull-up bar. Pull your knees up to your elbows. Repeat. It's like a reverse crunch while suspended in midair.

[Eilyd]

Checking in. I'm looking forward to seeing you rock a Captain America level-up!

[tenaciousglee]

Week 1, Day 5 SL5x5

Front Squat

1x5x50 warm-up

1x5x75 warm-up

5x5x100 work set (PR!)

 

Overhead Press

5x5x70

 

Deadlift

1x5x75 warm-up

1x5x100 warm-up

5x5x140 work set

 

Pull-ups

5x5

 

Felt good this morning!  I really am impressed with the Strong Lifts method of starting with low weight and adding 5 pounds each time.  A 100# sandbag is no joke, but by just bumping up a little at a time I was able to squat 5x5.  I keep imagining trying to lift a 200# sandbag, but I don't want to get ahead of myself.  The deadlifts felt much better than Monday, too.  I realized I should be doing some warm-up sets (duh) and that helped me get my grip on the bag right before I got to the work set.

 

I squeezed the pull-ups in during my rest between squats and that worked pretty well.  I'll bump up to sets of 6 next week.

 

Haven't done much for balance core, but I came up with a good idea that I hope to put into place this weekend.

 

The gaming ban is going okay.  I catch myself several times throughout the day wanting to check Words With Friends or Tapatalk, but I can usually hold off.  It's a little harder to resist at home, especially if the wife or kids are doing something else and I can sneak away, but it's my wife that is most bothered by it, so I need to stay strong!

[5C0T]

You do these all with sandbags.  Cool.  Very cool.  That's got to do great things for your balance and support muscles too.  Nice.

 

Thought of you last night when my trainer had me squat with a 25 pound sandbag and throw it at the wall when I came up; catch it and go back down to the squat.  Killer fun.

 

Good job with all you are doing.  You'll be surfing in no time -- or at least look great carrying the board.

[Librarian of Doom]

Yes, warmup sets are good. 

 

Also, sandbag wall balls? Can't decide if that's genius or insanity

[tenaciousglee]

Yes, warmup sets are good.

Also, sandbag wall balls? Can't decide if that's genius or insanity

I'm going with insanity. I saw that on 5C0T's thread and wondered how you would get the sandbag to rebound back to you.

[Eilyd]

Sandbag wallballs sound evil.

 

Congrats on your PR!