Silverwind's Level 1 Rebel Challenge

[Silverwind]

Hi guys,

 

A little about me:  33 year old male, 6' 2", 235lbs,work a standard 9-5 office job. Not a novice to working out/lifting (have done free weight workouts on and off over the last 12-15 years), but never able to stick with it. Right now my last workout was about 7 months ago. 4 years ago I left a job that had me very active (lifting, carrying, standing, walking, always busy) and got my first full time "desk" job. My energy levels have plummeted, and I've put on a few extra pounds. Recently had my first annual physical exam in over 10 years, and (not surprisingly), found out I have pre-hypertensive blood pressure and high/riskly LDL levels. I also have had chronic episodes of insomnia during the last several years. I'm here to turn that around and get myself headed in the right direction, because I don't want to be one of those guys who has a stroke or heart attack in his 30s.

 

My main quest is to be in the best shape of my life by my 35th birthday (6/25/15). So I have a little over a year to make and stick with some lifestyle changes. I'd define "best shape of my life" by these measurements: 

• <18% bodyfat (I estimate I'm currently in the high 20s, maybe low 30s)
• lower BP and LDL to less risky levels
• Hit a PR on at least 2 of the main compound barbell lifts (Bench Press, Squat, DeadLift, or Overhead Press)

 

So for this challenge, I came up with 3 quests that I will strive to complete over the 6 week challenge:

 

Quest 1: (re) start StrongLifts program, and complete the 3 weekly lifting sessions each week for 6 weeks. I'm not a novice lifter, so I will start with a little more weight than just the empty bar, and adjust accordingly (I haven't lifted in 7 months, so won't start too heavy, but am totally capable of handling more than 45lbs)

 

Quest 2: Walk 2+ miles at least 5 days a week. I grew up walking everywhere. Starting in 4th grade, I walked to and from school every day (well, up until senior year, when I took my car because yay teenage freedom!). At college, walked all over campus and everywhere I needed to go. Walking used to be the time I'd spend mentally unwinding, and I miss it dearly. That, and I adopted a puppy back in February, and he needs daily exercize, so this is perfect.

 

Quest 3: Two dedicated conditioning sessions a week. These can be on lifting days or off days. Doesn't really matter. Could be anything that gets me moving and sweating:  battle ropes, kettebell swings, hill sprints, stadium stairs, bicycling, whatever I'm feeling.

 

Life Quest: Daily journal entries. I started trying to develop a journaling habit a few weeks ago, and have been making 2-4 entries a week. I want to really make this an every day habit.

 

 

I love the idea of the RPG inspired stats tracking, but probably not going to even think about allocating ability score points or class or anything like that until after the 6 week challenge is over.

 

Ok, that's it I guess. If anyone has any questions, comments, or feedback during the challenge, I'd love to hear it!

 

Cheers!

[Guest]

Hey again Silver,

 

Good goals. Many people say their 30s are the best years of their life, and I hope to get healthy for that block of time. A few years behind you, but ultimately, it's just a number and your health and happiness should be judged independently.

 

I doubt I'll really invest into the stat building/RPG persona either, though it's fun to put a little fantasy into the challenge. And I've got the desk job too. We'll have to brainstorm ways to turn our desk/work areas into exercise machines.

[Blaidd]

Welcome Silverwind.  You don't need to invest in the attribute point system at all (I don't) but perhaps think of some way to reward yourself for a job well done at the end of the challenge

 

Good Luck

AB xx

[Hazard]

Hello!  Just stopping by to wish you good luck with your challenge!

[Silverwind]

Hey all, thanks for your well wishes!

 

Might end up doing the RPG attribute scores eventually, because I was a huge D&D geek growing up (AD&D, 2nd Edition, circa 1990-1996 w00t!), but for now I'll try to keep things simple.

 

I'll try to think up some kind of incentive or reward for successfully completing the challenge. (Preferably something that won't sabotage my efforts, like "Will get to eat an entire buffalo chicken pizza and pitcher of beer to celebrate").

[redpuma]

These sound like great, do-able goals. I'm also looking to reduce my body fat percentage and improve my lifting strength. Following commences now.

[TheStephil]

Hello and welcome!

 

It's great seeing so many rebels using Stronglifts. i'm eagerly waiting for your progress.

 

Best of luck.

[EvillePanda]

I actually stalked you over here because I love your profile picture.  That is one hell of a cute dog.

 

Good luck on your challenge.  You've got some awesome goals.

[Arya Sapphire]

Your goals are awesome and I know you'll do great!

I'm following your thread to see your progress and cheer you along.

All the best!

[Sabretooth-Kitty]

A puppy is awesome inspiration for walking. Hope it makes it more enjoyable and good luck with your other goals as well!

[Super Destroyer]

Welcome, Silverwind!  Your story sounds a lot like mine a year ago.  I am stronger now at 50 than ever.  Stay consistent on Stronglifts and you will go far.  Don't worry about starting low.  It will only help in the long run.

[Silverwind]

I actually stalked you over here because I love your profile picture.  That is one hell of a cute dog.

 

Good luck on your challenge.  You've got some awesome goals.

 

Hey thanks EvillePanda! I'm loving life with puppy so far - maybe one day he'll grow into dem earz but for now they just kind of flop all around all goofy as hell

[Silverwind]

A puppy is awesome inspiration for walking. Hope it makes it more enjoyable and good luck with your other goals as well!

 

When I want to stay in bed he just kind of tilts his head and climbs onto my chest until I give in and take him for a walk! Necessity is as good a motivator as any, right?

[Silverwind]

Welcome, Silverwind!  Your story sounds a lot like mine a year ago.  I am stronger now at 50 than ever.  Stay consistent on Stronglifts and you will go far.  Don't worry about starting low.  It will only help in the long run.

 

Hey thanks for the encouragement SD! Trying to keep the weight down and keep the ego in check. Today was tough - first time back to the gym since New Years. Recognized a few of the guys at the gym from when I was lifting regularly 8-12 months ago...definitely humbling to be re-starting at much more modest weights. (Now the next time I think about taking a lifting hiatus I'm going to try to think back to this feeling of pseudo-embarassment and use it as motivation not to quit again!).

[Silverwind]

Challenge 1, Week 1, Day 1: Complete.

 

Quest 1: Stronglifts session completed (1/3 completed for the week)

Hit the gym for the first time in months, and went through the StrongLifts routine thusly:

 

Squat, 135(lbs)x5x5

Bench, 135x5x5

Pendlay Row, 95x5x5

 

A few random notes:

• I know the SL program HIGHLY encourages people to start with just the weight of the olympic bar, but these are all well below what I was able to handle around Thanksgiving 2013 when I got off a regular routine.
• Knew I had lost some flexibility, but a little shocked at just how much. Hit parallel on all the squats (barely), but it just felt...the opposite of limber.
• Had some tightness in the right hamstring about halfway through 3rd set of squats, but I think it was more from the lack of flexibility and how it was forcing me to really fight to keep a good stance
• Had a desire to grab some dumbells and do a few "vanity" sets of biceps curls after the main SL work was done, but decided not to try overdoing it and just called it a day

Quest 2: No action (0/5 completed)

Quest 3: No action (0/2 completed)

Lifequest: Journal entry completed (1/7 completed)

[Arya Sapphire]

That's actually a great start! I think I might start looking into SL since everyone around here seems to love it. 

 

Keep us posted and continue to rock. You're doing good. :-)

[TheStephil]

Good start to the challenge.

I would suggest not upping the squats until your form is solid even if that means lowering the weight or just working on flexibility. Form over weight. 

[EvillePanda]

Hey thanks EvillePanda! I'm loving life with puppy so far - maybe one day he'll grow into dem earz but for now they just kind of flop all around all goofy as hell

 

Great start to the challenge.  That weight is seriously impressive.  What kind of doggy is your puppy?  From the pics he looks to be a Doberman or a Kelpie.

[Silverwind]

Challenge 1, Week 1, Day 2: Complete.
 
Quest 1: No action (1/3 completed for the week)
Quest 2: 2+ mile walk completed (1/5 completed) - did one of my favorite local hikes this morning, I forgot to use the map my route feature on my iphone, but according to my trail guide book it's a 2.8 mile loop with almost 1,000 feet of elevation gain from the trailhead. The forecast said to expect showers, but it ended up being pretty nice (though the visibility wasn't good enough to see Boston).
Quest 3: No action (0/2 completed)
Lifequest: Journal entry completed (2/7 completed)

 

Two of my hiking companions on Mt Watatic (Ashburnham, MA) today.

[Silverwind]

Great start to the challenge.  That weight is seriously impressive.  What kind of doggy is your puppy?  From the pics he looks to be a Doberman or a Kelpie.

 

The rescue I adopted him from said he was collie/lab mix, but he looks like he's got some shepherd or dobie (esp the ears). Who knows. All his littermates (including the dog in the pic above) were tan and have much softer retreiver-like fur, so who knows. He's just a big ol' mutt.

[Super Destroyer]

Saw your day 1 summary, way to go.  Don't worry about starting too low, though.  It won't take long to get back where you were.  Keep up the great start!

[EvillePanda]

The rescue I adopted him from said he was collie/lab mix, but he looks like he's got some shepherd or dobie (esp the ears). Who knows. All his littermates (including the dog in the pic above) were tan and have much softer retreiver-like fur, so who knows. He's just a big ol' mutt.

 

Rescued is the best breed.

[Silverwind]

Challenge 1, Week 1, Day 3: Complete.
 
Quest 1: No action (1/3 completed for the week)
Quest 2: 2+ mile walk completed (2/5 completed) - actually repeated the same hike as yesterday, this time with my dad who had taken a half day at work. Slower pace than yesterday (he's in his 60s, and we did some recreational birding as we went), but still felt good to be outside.
Quest 3: No action (0/2 completed)
Lifequest: Journal entry completed (3/7 completed)

 

So far, so good. Gotta get back to the gym tomorrow for another lifting session, and hope to follow the stronglifts exercises with 20 minutes of conditioning to stay on track for the week.

[Arya Sapphire]

Your dogs, o.m.g! Can I hug them? 

 

That seems like such a beautiful hiking place! You're doing great, by the way. Keep up with the amazing work and you'll definitely see some results pretty fast. Also, do let us know how the next lifting session goes.

[TheStephil]

Challenge 1, Week 1, Day 3: Complete.

 

Quest 1: No action (1/3 completed for the week)

Quest 2: 2+ mile walk completed (2/5 completed) - actually repeated the same hike as yesterday, this time with my dad who had taken a half day at work. Slower pace than yesterday (he's in his 60s, and we did some recreational birding as we went), but still felt good to be outside.

Quest 3: No action (0/2 completed)

Lifequest: Journal entry completed (3/7 completed)

 

So far, so good. Gotta get back to the gym tomorrow for another lifting session, and hope to follow the stronglifts exercises with 20 minutes of conditioning to stay on track for the week.

 

It's always nice to spend time with your family, especially when you can go out and do something productive. I hope you had a nice time.