Brometheus Posted December 31, 2013 Report Share Posted December 31, 2013 2014 Challenge #1 Welcome to the first challenge of 2014. This is going to be a bit...different compared to my previous challenges. But that's a good thing! Theme: discipline through consistency Goal #1: show up and lift. Lifestyle focus: do the 5/3/1 program 3x a week. Minus the prep for TTTT (several days off before and after), I will complete 16 workouts. I’m not going to worry about sets, reps, or anything else. I’ve hired my coach to program accessory work and anything else he deems necessary. My only mission is to show up and do what’s planned for the day. 5/3/1 accessory as planned by my coach: Squat Pre squat: 2x15 kb swings (26-35#'s) Post squat: Cable pulldowns (1 set)Hanging leg raise or abmat situp (2 sets)Cable pulldowns (1 set) Optional: Sled work Bench T-bar rows 10/7/5/5/5 Deadlift Legpress (rotate through a, b and c) a -- 2x20 b -- 5x5 c -- 10/7/5/3 single leg OHP DB Rows 2x20 Lat pulldown 3x3 HEAVY Optional day If I'm bored, feel great, and need something to do. Can also do on days before / after weekends, squat days, some bench days. Sleds. Forwards, backwards, left, right. 1 plate, 2 plates, etc. Goal #2: eat real, tasty food. I’ve learned over the course of 2013 that my diet….has issues. I wouldn’t even call it a diet. I’d call it a road to hell in an early grave via mass consumption of baconators. It’s time to change...something. I’m fucking sick and tired of the bloat and feeling like crap. But it’s hard to eat well if all you have is crap. So. Bring on the menu planning! It’s time to cook! Lifestyle focus: Batch cook 1-2x a week to provide good, tasty food. Goal #3: Clear the distractions I’ve been meditating for a while. I’ve seen great benefits from it. And I’ve decide on an experiment. When I’m frackin’ stressed or want to emotionally eat a giant bag of skittles, I need to meditate before I do something stupid. Lifestyle focus: meditate 3-5 minutes when ready to stress / emotionally eat. Reward: completion of a successful challenge will be rewarded with three sessions in a float tank. Special thanks to catspaw, lorenwade, cline and childofscorn for helping with goal creation. Progress Pics Left one taken November 11, 2013. Right one taken January 9, 2014. 1 Link to comment
wildross Posted December 31, 2013 Report Share Posted December 31, 2013 I'm beginning to detect a theme...simple Sent from my DROID RAZR using Tapatalk Warriors don't count reps and sets. They count tons. My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar Tally Sheet for 2019 Encouragement for older members: Chronologically Blessed Group; Encouragement for newbie lifters: When we were weaker Link to comment
Brometheus Posted January 1, 2014 Author Report Share Posted January 1, 2014 I'm beginning to detect a theme...simpleSent from my DROID RAZR using Tapatalk It's all quite simple. What is best in life? http://www.youtube.com/watch?v=6PQ6335puOc Link to comment
Shukar Posted January 1, 2014 Report Share Posted January 1, 2014 Conan reference, classy. Simple is good. Scout 30/Ranger 1 (3 skipped) Spoiler "I must not fear. / Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing......Only I will remain." -Litany Against Fear Facebook | Twitter | Runkeeper | Strava Shukar Still Isn't Lion Link to comment
Brometheus Posted January 2, 2014 Author Report Share Posted January 2, 2014 Conan reference, classy. Simple is good. Classy is as classy does. It's not a proper challenge without Arnold! Link to comment
FortBacon Posted January 2, 2014 Report Share Posted January 2, 2014 I'm with you bear! Lift lift lift (though I'm way back on the re-build / re-learn phase). Thankful for you brother. Rebel - Hunter - Trader - Renewing the body and mind to be as capable as possible - lean & strength Link to comment
Brometheus Posted January 2, 2014 Author Report Share Posted January 2, 2014 I'm with you bear! Lift lift lift (though I'm way back on the re-build / re-learn phase). Thankful for you brother. Eh. I did 6 + 1 + 1 at 80#'s for squats. And I learned more about how much work my squat form needs.... Yeah, we're all a learnin' Link to comment
Brometheus Posted January 3, 2014 Author Report Share Posted January 3, 2014 This seems appropriate to put here. http://www.youtube.com/watch?v=8kZg_ALxEz0 Note: NSFW language, but well, it's your call. I saw this movie a couple years ago, but something on a blog brought it to my attention again, and it's something to consider. a ) always b ) be c ) closing How is that working with how I live my life? The reality is, I usually skate and hope that everything works out. I do something, then I get bored, and do another. I bring lunch to work, I commit to being different. Then I become lazy and quit. But life is more than that. It's not about the goal to bring lunch to work. Or even about what I'm doing at the gym. I'm starting to believe that life is about little things that are done to make big things possible. I used to think details weren't important, but details matter in the scope of life. I'd rather be known for showing up and trying, instead of never doing. Consistency. It's where it counts. 1 Link to comment
wildross Posted January 3, 2014 Report Share Posted January 3, 2014 I'm starting to believe that life is about little things that are done to make big things possible. I used to think details weren't important, but details matter in the scope of life. I'd rather be known for showing up and trying, instead of never doing. Consistency. It's where it counts. This is absolutely true. It is easiest to observe in sports, where maniacal attention to the little things is what separates the very talented or gifted from the truly great. It's easy to be in awe of a Michael Jordon, LeBron James, Tom Brady, Peyton Manning, Dale Earnhardt talent or physical gifts. But when you listen to them you find that they've practiced the little things for ever. Ray Allen in last year's NBA finals made a last second 3 point shot to save game 6 for the Heat and send it into overtime. Turns out he has practiced for years laying down on the basketball floor, then getting up and running to a spot on the floor and shooting a shot...without looking at his feet to make sure he is behind the 3 point line. That is almost exactly what he did last year, after practicing for over a decade. He didn't have time to look at his feet and he had to make the shot or they would lose. Nothing but net. Edison with his 10,000 things that don't work, Franklin with his 2 questions and 13 virtues, (http://ethicsalarms.com/rule-book/ben-franklins-two-daily-questions-and-13-virtues/)...the list is endless of men and women whom we consider great who did the little things everyday. Warriors don't count reps and sets. They count tons. My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar Tally Sheet for 2019 Encouragement for older members: Chronologically Blessed Group; Encouragement for newbie lifters: When we were weaker Link to comment
Brometheus Posted January 5, 2014 Author Report Share Posted January 5, 2014 This is absolutely true. It is easiest to observe in sports, where maniacal attention to the little things is what separates the very talented or gifted from the truly great. It's easy to be in awe of a Michael Jordon, LeBron James, Tom Brady, Peyton Manning, Dale Earnhardt talent or physical gifts. But when you listen to them you find that they've practiced the little things for ever. Ray Allen in last year's NBA finals made a last second 3 point shot to save game 6 for the Heat and send it into overtime. Turns out he has practiced for years laying down on the basketball floor, then getting up and running to a spot on the floor and shooting a shot...without looking at his feet to make sure he is behind the 3 point line. That is almost exactly what he did last year, after practicing for over a decade. He didn't have time to look at his feet and he had to make the shot or they would lose. Nothing but net. Edison with his 10,000 things that don't work, Franklin with his 2 questions and 13 virtues, (http://ethicsalarms.com/rule-book/ben-franklins-two-daily-questions-and-13-virtues/)...the list is endless of men and women whom we consider great who did the little things everyday. It's all about the little things. I didn't consider them important. Then I realized 2013 was all about ignoring little things, and that didn't work. AT ALL. My new perspective: It's really about every moment, every bite taken, and every rep done. No excuses, but no crazy goals either. Link to comment
Brometheus Posted January 5, 2014 Author Report Share Posted January 5, 2014 It's all about the little things. I didn't consider them important. Then I realized 2013 was all about ignoring little things, and that didn't work. AT ALL. I'm going to have to take that back. Even if I didn't meet any goals in the gym or in the kitchen, I did discover who I am. That's the most important takeaway from the last year. The most exciting thing: I like who I am! Link to comment
Brometheus Posted January 5, 2014 Author Report Share Posted January 5, 2014 Post "killed it at they gym" cigar. Worth it! 1 Link to comment
Brometheus Posted January 5, 2014 Author Report Share Posted January 5, 2014 "No-one's has ever done anything like this..." "That's why it's going to work." Sometimes it's just time to move everything out of the way and focus on what you can do to make yourself successful. Like Neo. Do the unexpected! Tomorrow is my first batch cooking day, and I'm sorting of looking at it sideways wondering what's going to happen. Translation: no watching 'Lost Girl' or 'Sherlock' till food is made. Batch cooking plan: Cook chorizo and spanish rice. Sautee veggies w/ butter, salt and pepper. Prep and throw chuck roast in the crock pot. Roast sweet potatoes ? Link to comment
cline Posted January 5, 2014 Report Share Posted January 5, 2014 Sometimes, I think people listen. Cross posting this http://www.businessinsider.com/how-to-build-good-habits-2014-1 Pardon typos, I'm eating jerky. 1 I AM going the distance 'Cause all I wanna do is go the distance. Nobody's ever gone the distance with Creed, and if I can go that distance, you see, and that bell rings and I'm still standin', I'm gonna know for the first time in my life, see, that I weren't just another bum from the neighborhood. Link to comment
Brometheus Posted January 5, 2014 Author Report Share Posted January 5, 2014 Sometimes, I think people listen. Cross posting thishttp://www.businessinsider.com/how-to-build-good-habits-2014-1Pardon typos, I'm eating jerky.Lalalalalala can't hear you. ............I love that article. Amazing. "The goal is not to achieve results at first, the goal is to become the type of person who can achieve those things." Link to comment
childofscorn Posted January 5, 2014 Report Share Posted January 5, 2014 I love that article. Amazing. "Right? Glad I hadn't written my challenge yet because I would just have to redo it after reading that article. O.OSent from my iPhone using Tapatalk "Somewhere, something incredible is waiting to be known." Link to comment
Brometheus Posted January 5, 2014 Author Report Share Posted January 5, 2014 Right? Glad I hadn't written my challenge yet because I would just have to redo it after reading that article. O.O Sent from my iPhone using Tapatalk Wait wait wait. My thread of awesomeness didn't demand you rewrite your challenge?! 1 Link to comment
childofscorn Posted January 5, 2014 Report Share Posted January 5, 2014 Wait wait wait. My thread of awesomeness didn't demand you rewrite your challenge?! Oh bear. Your awesomeness demands that I reevaluate my life on a regular basis Sent from my iPhone using Tapatalk "Somewhere, something incredible is waiting to be known." Link to comment
Zombiekiller25 Posted January 5, 2014 Report Share Posted January 5, 2014 Post "killed it at they gym" cigar. Worth it! Makes me want to go kill it at the gym right now. The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. -Arnold Schwarzenegger First Challenge: http://rebellion.nerdfitness.com/index.php?/topic/39628-zombiekiller25s-first-challenge/#entry768856 Link to comment
Brometheus Posted January 6, 2014 Author Report Share Posted January 6, 2014 Makes me want to go kill it at the gym right now.Me too! But I promised myself I wasn't smoking another cigar for at least a week. I think I need to unpack the rest of the living room before another cigar night happens. Link to comment
Brometheus Posted January 6, 2014 Author Report Share Posted January 6, 2014 Oh bear. Your awesomeness demands that I reevaluate my life on a regular basis Sent from my iPhone using TapatalkYou're a Phoenix! Link to comment
Brometheus Posted January 6, 2014 Author Report Share Posted January 6, 2014 You can argue with what doesn't work. This works. It's fucking weird as hell, but it works. I am now standing taller, I move more efficiently, I MOVE FAST (!!!!), and my voice dropped a quarter octave. Yeah, it's voodoo. Link to comment
Max Power Posted January 6, 2014 Report Share Posted January 6, 2014 The challenge looks good man! And those breathing techniques definitely do a lot of good. I started practicing them while I was driving down the road, because I can feel my back pushing into the seat. My squats and deadlift both got so much easier once I learned it properly. The path to Swolehalla is paved with a lot of Swolehate, and you won't get there without being Swole of Spirit too. Race: Fiendish Blue Extension Cord Class: Warrior Links: MFP Battle Log Current Challenge Link to comment
Brometheus Posted January 6, 2014 Author Report Share Posted January 6, 2014 The challenge looks good man! And those breathing techniques definitely do a lot of good. I started practicing them while I was driving down the road, because I can feel my back pushing into the seat. My squats and deadlift both got so much easier once I learned it properly. Thanks! Yeah, I'm still in the process. It's making me move differently, which means I need to re-learn how to squat and deadlift. Link to comment
Brometheus Posted January 6, 2014 Author Report Share Posted January 6, 2014 I crashed and fell asleep in my chair last night....so no batch cooking. But no tv watching either...so. I have a crockpot full of meat that'll be ready tonight, and then I can roast some veggies and such when I get home. Link to comment
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