Smurray's quest for the best role model for my kids continues on...

[smurray]

The main theme of this quest is to remove as many bad habits as possible so I will not only tell my daughters the best way to live life, but also be there to show them as well.  In this quest I am determine to get my weight down to the appropriate weight for my body composition, take control of my finances and make every dollar count, clean the clutter from my life, and improve my education. Can I work on all these goals right now, not completely, but I can continue the transformations I have started and add in more along the way.  In the next 5 months. I should be able to hit my weight goal and that is where I will concentrate:

 

Goal 1: weight- Drop weight to 217 lbs. Weight has always been a challenge for me and I was successful with a 15lb drop on the last 6WC. This will be a constant on the quest until I achieve a proper weight under 190 lbs.

PASS or FAIL (1 CHA, 1 STA, 1 DEX)

 

Goal 2: diet- Last 6WC I had the goal of logging all of my meals and I completed it with 100% success.  In that I had noticed that we eat out a lot.  I did cut it back, but I need to work on it more. This 6WC I will grade myself on the total number of times I do not eat out at a restaurant.  If you 3 meals a day for 6 weeks that is 126 meals, I will keep count of how many meals I eat out and deduct it from my total.  I will get 3 CON for an A, 2 CON for a B, and 1 CON for a C.  I will get 1 WIS for completing the task for the 6WC.

All days logged 100%-90%(113 meal at home) A, 89%-80%(100 meals at home)B, 79%-70%(88 meals at home) C 60%- D, below 60% - F (3 CON, 1 WIS)

 

Goal 3: exercise- I am a little stumped on this one.  I worked on strength and cardio on the last 6WC and did really well.  This time, I think I am going to encourage myself to add variety to my workouts.  At my gym we have a HIIT board that the trainers write up daily challenges.  They try to make a point to add variety to your work out and have you use equipment you may not use in your regular work out.  Each week, I will do at least two HIIT programs and then during that same week, I will develop or find a workout that uses one of the pieces of equipment that I learned to use during the HIIT workouts.  That will be at least 12 HIIT workouts and 6 unique workouts

10 or more HIIT and 6 to 5 unique – A, 6 to 9 HIIT and 4 to 3 unique – B, anything less F (2 STR, 1 STA, 1 DEX)

 

Life goal: Last 6WC we began a fort for my girls and it is coming along quite well.  This 6WC we will complete it.  Progress posts each week with pictures.

PASS or FAIL (3 WIS, 1 CHA)

 

 

Motivation will be setting a good example for my kids and showing them how to live every day to the fullest.

 

[DirtyLittleSecrets]

Would love to see pictures of the fort once it's completed :-).

Using different equipment in your workouts is always smart, adds variety and keeps things interesting. Looking forward to seeing how fare this challenge as well!

[orcwarrior]

The fort continues!   Sounds like last challenge was a success not only in what you accomplished but also what you learned. Keep up the good work and good luck!

[DrWho]

You did awesome last challenge! Can't wait to see your success this time around!  We can work on cutting our eating out habit together this 6 weeks that's one of my goals too! 

[smurray]

Would love to see pictures of the fort once it's completed :-).

Using different equipment in your workouts is always smart, adds variety and keeps things interesting. Looking forward to seeing how fare this challenge as well!

I will have plenty of pics of the fort coming soon.  I really enjoy doing the Angry Birds Workout and it is a great one when you can't think of anything else, but I have gotten into a rut with it. I am looking forward to developing new skills I can use in my quest.  You never know what what will appear on your quest.  I better be ready if a Tough Mudder lands on the horizon.

 

The fort continues!   Sounds like last challenge was a success not only in what you accomplished but also what you learned. Keep up the good work and good luck!

I think the last 6WC has been my best one yet.  I feel pretty good about this new format and building on a "quest" each 6WC.  I can't wait to see what everyone has in store for Monday. 

 

You did awesome last challenge! Can't wait to see your success this time around!  We can work on cutting our eating out habit together this 6 weeks that's one of my goals too! 

Thanks.  I will need a partner on the eating out reduction challenge.  That is a huge temptation in my life. 

[smurray]

Man, I am ready to get this 6WC challenge on.  I hope I have gotten everything out of my system this weekend.  We spent the day yesterday in "College Football Mode" and celebrating my daughter's 8th birthday.  We ate out just about every meal, eat way too much, stayed up too late, drank diet cola and chomped down chocolate to stay awake for the ride home.  Today, we ate pizza buffet and napped for hours to recover from the weekend.  I did get a run in Saturday morning, but that was it in the exercise department.  Monday, I will "put the hard hat on"  and get back into the game.  It was a blast, but I am worn out. 

I do have to show you guys one pic:  My nerdy girl wants to have a Greek gods and goddesses birthday party, which we have planned for next weekend.  This weekend, we stopped by the Parthenon in Nashville on the way to the football game.  She got her picture made in her Athena costume and you may notice something a little extra in the picture as well.  I guess I am raising her up right.

 

 

[fluffyrin42]

Now that is a scepter worthy of a greek goddess.  I LOVE IT!  Can't wait to see you rock this challenge!

[BreakingThru]

Love the challenge.  I really like goal 3 about the exercise plan, incorporating HIIT.  That sounds like a lot of fun   And should keep things interesting.  Can't wait to read about it!

 

Is that a picture of the lone centurion guarding her fort over the ages?  Very cute. 

 

I laughed at the eat everything in sight weekend.  I did the same with cheese and beer

 

Now the work begins.  Good luck!

[smurray]

Day one of challenge.....stumble. I was stoked and ready to roll, and then stayed up too late doing laundry. I then woke up too late to get a cardio workout in before the start of the day. A new intern started, so I had to take him out to eat and missed the lunch time work out.  After work I could sneak in a quick workout before tagging out with the wife to watch the kids and she could make it to her Zumba class.  I checked out the HIIT board and the trainer who created today's workout had 6 exercises that you had to do each one for a minute each and then do a circuit of 3.  Honestly, there was too much for me to remember, too many pieces of equipment to collect, and a few too many people trying to do the circuit for me to get it done in time.  Instead, I did a solid Angry Bird to get the blood pumping.  After that, I raced home to watch the kids.  My wife had dinner made, so that helped and I was able to get 30 minutes on the elliptical before calling it a day.  I think I did a pretty good recovery, but I hate losing an eatting out point on the first day!  Going to bed early tonight to get back in the groove.

[smurray]

Now that is a scepter worthy of a greek goddess.  I LOVE IT!  Can't wait to see you rock this challenge!

My girls are fun to have around.  We ran into a Greek woman at the Parthenon and she was very impressed with the tunics my wife made. 

 

Love the challenge.  I really like goal 3 about the exercise plan, incorporating HIIT.  That sounds like a lot of fun   And should keep things interesting.  Can't wait to read about it!

 

Is that a picture of the lone centurion guarding her fort over the ages?  Very cute. 

 

I laughed at the eat everything in sight weekend.  I did the same with cheese and beer

 

Now the work begins.  Good luck!

I have got to show her that storyline!  This weekend was enough food to make me sick and we ran into a Tex Mex theme for the day with SATCO and Chuy's.  I hope the trainers post some fun HIIT circuits or that challenge will suck.

[fluffyrin42]

As long as you get right back on track with eating out, a day one stumble isn't too bad.  And nobody can control newbies that require lunch.    Way to get in a good workout, though.  Good bounce back!

[DrWho]

Well that is pretty adorable. I think you get a thumbs up in the parenting department! Sonic screwdriver awesomeness! Sorry to hear you had a rough start. But the positive is you can only improve from here!

[DirtyLittleSecrets]

Your daughter is adorable and you didn't do so bad considering the circumstance!

[fluffyrin42]

How's the challenge going so far?  Still on track with eating in?

[smurray]

Well that is pretty adorable. I think you get a thumbs up in the parenting department! Sonic screwdriver awesomeness! Sorry to hear you had a rough start. But the positive is you can only improve from here!

Thanks, she has been wanting to watch more of Dr Who, but the modern series gets a little too intense sometimes.  I did see that dinosaurs on a spaceship is coming on this week, so it will be recorded for her to watch.

 

Your daughter is adorable and you didn't do so bad considering the circumstance!

Thanks, it has been a rough week, but I have been hanging in there.

 

How's the challenge going so far?  Still on track with eating in?

This challenge has been more difficult than the last, but I am still in the fight.

[smurray]

Sorry, I have been out of touch, but this week has been insane.  Work blows! period.  With that in mind, I have been able to get in more time working out just to blow off steam.  Is it bad when you do a circuit training class and the instructor tells you to slow down?  I have only eaten out twice so far this week, so that is pretty good, and I have dropped a couple of pounds so far this week.  I did one HIIT program and ended up doing it twice because I misread the board.  Oh well, I needed the extra reps anyway.  I also did a circuit class that was geared towards training for the urban run we are having in November.  Since I normally do not do classes and it was a circuit, I am counting it as my second HIIT program for the week.  I will list each program and the one I created for Friday at the end of the week.

[fluffyrin42]

Sounds like you are still killing it!  Hopefully work gets better soon, but until then, keep using it to fuel the fire.  

[BreakingThru]

Good job!  Work is giving you a hard time and you crank up the intensity in the gym.  That's really awesome.  I do the opposite.  When work gets busy and I start putting in longer hours, I start to neglect my workouts some.  Good inspiration man!

 

And way to kill it this week  Can't wait to see the HIIT workouts.  Are you doing the urban run?

[smurray]

Sounds like you are still killing it!  Hopefully work gets better soon, but until then, keep using it to fuel the fire.  

Thanks, work will settle down soon and things will smooth out. 

 

Good job!  Work is giving you a hard time and you crank up the intensity in the gym.  That's really awesome.  I do the opposite.  When work gets busy and I start putting in longer hours, I start to neglect my workouts some.  Good inspiration man!

 

And way to kill it this week  Can't wait to see the HIIT workouts.  Are you doing the urban run?

The work stress is more on the destructive side than the productive side, so that stress really needed an outlet.  I just hope I can keep the intensity up with the stress level drops.  The urban run I am doing is a local one our fitness center and local businesses are puting together.  https://rockabillyriot.racesonline.com/   I did tell myself that if Tough Mudder ever got a course going in Tennessee I was going to do it, so it looks like I will be signing up for a June race near Nashville.  I wonder if NF folks get teams together for that race series?

[smurray]

This week has been pretty intense with the workouts.  The biggest challenge is that I have not been able to get the workout in duriing the lunch hours and Ihad to go after work.  One of the days, it was almost impossible to carve out spot to work with all the people in there.  The first HIIT program I did before the 6WC and gave me the idea for this challenge was:

a 500m sprint on the row machine,

30 double slams on the battle ropes,

50 sidekicks each leg on the bag

50 double punches to the bag. 

Do the circuit 3 times.

 

This week HIIT was named "A day at the zoo"

Inch worms  1/2 court

Crabwalk      1/2 court

Bear Crawl    full court

Dolphin Pushups  60 sec

Frog Jumps 1/2 court

Lizard Pushups 1/2 court

Gorilla walk   full court

Downward Dog single leglifts  30 each leg

Donkey Kicks 60 secs

 

I have done workouts like this and was told that "court" meant "down and back".  so 1/2 court would be to "center and back" and full court would be "far end and back".  I found out after my 28:00 workout that it was only one way.  I basically did 2x on that list.

 

That evening I had my urban run training and I considered it as my second HIIT.

Warm up:

run mild incline hill with 20 lb sandbags  6 times- sprint up and easy down

Workout:

5 wall climbs (push up and then climb with your feet against the wall to a handstand and then back down"

sprint down full court and back peddle back 2x

bear crawl with sand bags to 1/2 court, then finsh to full court w/o sand bag

run 6 hurdles of different sizes up to 3 ft  (1/2 court)and sprint to full court 2x

run up and down 2 flights of stairs 4x

overhead weight (10 lbs) lunges 1 lap on track (1/8 mile)

sprint on treadmill with a 10 degree raise 60 sec.

monkey bars (10 rungs)

Push sled with 100lbs full court (down and back) switching out with partner at 1/2 court

repeat list but replace lunges with a 1 lap run.

 

 

For my workout incorporating what I have learned from my HIIT circuits I really wanted to look into battle ropes.  I enjoyed that portion of my workout and from what I have read, it does a great job of increasing your metabolism while trimming down your core.  I found a few workouts to try and I decided to really test myself to failure.

http://www.calropes.com/workouts/malibu.pdf

This workout has a cycle of three battle rope exercises cycled (30 sec each) with an increasing set of calisthenics (during 40 sec rest).  This workout consisted of 45 rounds and lasting 53 minutes. It started with pushups from 1 to 15 (total of 120 of the exercise), then mountain climbers 1 to 15, and finally burpees 1 to 15 rounds.  I maded it to the end of the mountain climbers before I worn down on that session.  This week I have worked my shoulders more than I have in a long time and the ropes and mountain climbers were the killer for the session.  After I picked myself up and made it into the locker room, I discovered that I had worn holes into both of my socks from the mountain climbers.

 

I was expecting to really be hurting from that workout, but this morning I was feeling pretty good.  I promised my youngest girl I would take her to the playground while I ran my lap around it.  As soon as she woke up, I threw her into the stroller and pounded out 1.79 mi on the way to the playground.  At the playground, I got in 1.31 of trail running by lapping the field and playground. 

Solid week for workouts.

 

 

 

 

[orcwarrior]

Holy cow, Smurray - you are KILLING those workouts.  You're making me tired just reading them.  I'll need to go lay down now.

 

Keep up the good work!  Sounds like you're hitting a serious pace now after what you described as a slower start.  I'm particularly impressed by how you've channeled tough stress at work into more intense workouts, rather than letting it just get you down.  Way to go!

[DrWho]

You're doing AWESOME.  Those sound like some fun work outs.  Those ropes are soooo deceiving - I remember seeing people do them and thinking that doesn't look so hard until I tried them.  15 seconds of being on them and your ams a screaming! Sound like you're doing great working out so far keep i up!! 

[fluffyrin42]

Way to go Smurray!  What a HUGE week for workout!  That last one sound like a beast - I've never tried the ropes, but they definitely sound like a challenge that you crushed.  

[smurray]

Week one update:

 

Sorry I have been AWOL this past week.  I had a paper due in my class and I promised myself to concentrate on it and put all of my writing toward the paper.  I finished it Wednesday night and presented it yesterday.  It has been over 15 years since I have written a term paper and it was tough, but thank goodness it is done!  I have been sneaking by to keep up with folks and I am glad everyone is doing well.  Now to get on with business.

 

Goal 1: weight- Drop weight to 217 lbs. Weight has always been a challenge for me and I was successful with a 15lb drop on the last 6WC. This will be a constant on the quest until I achieve a proper weight under 190 lbs.

PASS or FAIL (1 CHA, 1 STA, 1 DEX)  I started 227 and dropped to 223 nailed the goal for the week.

 

Goal 2: diet- Last 6WC I had the goal of logging all of my meals and I completed it with 100% success. In that I had noticed that we eat out a lot. I did cut it back, but I need to work on it more. This 6WC I will grade myself on the total number of times I do not eat out at a restaurant. If you 3 meals a day for 6 weeks that is 126 meals, I will keep count of how many meals I eat out and deduct it from my total. I will get 3 CON for an A, 2 CON for a B, and 1 CON for a C. I will get 1 WIS for completing the task for the 6WC.

All days logged 100%-90%(113 meal at home) A, 89%-80%(100 meals at home)B, 79%-70%(88 meals at home) C 60%- D, below 60% - F (3 CON, 1 WIS) 4 meals out making 81% at home, not bad, but I should do better.

 

Goal 3: exercise- I am a little stumped on this one. I worked on strength and cardio on the last 6WC and did really well. This time, I think I am going to encourage myself to add variety to my workouts. At my gym we have a HIIT board that the trainers write up daily challenges. They try to make a point to add variety to your work out and have you use equipment you may not use in your regular work out. Each week, I will do at least two HIIT programs and then during that same week, I will develop or find a workout that uses one of the pieces of equipment that I learned to use during the HIIT workouts. That will be at least 12 HIIT workouts and 6 unique workouts

10 or more HIIT and 6 to 5 unique – A, 6 to 9 HIIT and 4 to 3 unique – B, anything less F (2 STR, 1 STA, 1 DEX)

I had a good time with this goal.  I did a HIIT and I am counting the training class for the urban run as a HIIT as well.  Worked in the battle ropes for my new exercise on  last Friday, to complete this challenge.

 

Life goal: Last 6WC we began a fort for my girls and it is coming along quite well. This 6WC we will complete it. Progress posts each week with pictures.

PASS or FAIL (3 WIS, 1 CHA)

 

Roof is on, and ladder built and put into place for loft.  Score! 

 

 

 

 

 

 

 

Motivation will be setting a good example for my kids and showing them how to live every day to the fullest.

 

[DrWho]

You are killing this challenge!  And the fort looks AMAZING! Keep up the awesome work!

How did week 2 go?