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B's "show up and do it" challenge!


Brometheus

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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. 

 

ba91965e799711e399e912f9d13bfdc0_8.jpg

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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

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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. 

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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

 

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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.

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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! 

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"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 ? 

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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.

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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.

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Post "killed it at they gym" cigar. Worth it! 

 

6edab18675d811e3962a1246c9072cab_8.jpg

 

 

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

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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

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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.  :nightmare:

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