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tenaciousglee: Lean and Strong


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I'll be following this 10 week program this summer, starting on June 1.  Since I'll be out of town during the last week of this challenge, I will go ahead and start a week early.  

 

Goal 1 - Get Leaner: Lose 2" from my midsection

Did my pre-challenge-weigh-in and measurements last night (5/31) and my wife measured my midsection at 36".  I'd ideally like to get down to 32" or less, but I'm just going to shoot for losing 2" during the next six weeks.  I managed to accomplish this before using a combination of calorie restriction and low impact cardio.  I plan to eat at maintenance calories for the first 3 weeks and then switch to a deficit for the last 3 weeks.  I also plan to walk at lunch every day.

 

Goal 2 - Get Stronger: Hit 5x5x95# for overhead press

You know what complements a nice lean midsection? Broad shoulders! The SF Lean & Strong program is based around 4 big lifts (Back Squat, Deadlift, Floor Press, and Overhead Press) and I've always felt my OHP has lagged behind my other lifts, so I'm going to make that my focus this time around.  I tested and hit 5x5x70# last week, which means I need to add 5 pounds each week.

 

Goal 3 - Get Motivated: Watch American Ninja Warrior at least once a week 

I'm mostly just throwing this in there to have 4 goals, but you have to agree that most of those warriors are lean and strong!

 

Goal 4 - Get Musical: Practice banjo 30 minutes a week

And now for something completely different.  After playing a friend's borrowed banjo for years, I finally bought myself one and I'm using that as motivation to level up my skills.  I got a copy of Ross Nickerson's Banjo Encyclopedia and I'll be working through the chapters.  I thought about making this goal 5 minutes a day just to build the habit, but I think the 30 minutes a week gives me a little more flexibility and accomplishes the same goal.  I'd also like to have at least one song memorized by the end of the challenge so when somebody asks to hear me play, I can do more than play a scale or the opening riff to Dueling Banjos.

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Did you build your own sandbag or buy one?  If built, what instructions did you follow?  I have been meaning to ask for a while.

 

Built my filler bags and bought some duffle bags for the shell.  I haven't been able to convince myself to buy a manufactured bag with handles and straps.

 

I used this NF blog post from a few years back to build my first bag and bought a cheap laundry bag from Wal-Mart for the shell.  I got tired of that fast, so I moved on to this bag, which was great for up to about 100 lbs, but then switched to this bag for heavy deadlifts.

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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WOOT WOOT! Helping us all out with suggestions for our own sandbag...love it! That is something I think I will HIGHLY benefit from once completed :) Glad to see you sir!

 

Wolf

Wild Wolf- LEVEL 2 (but probably more like lvl 50 if I didn't respawn so much)

Class: Howler/ Height: 6'2 / Weight: 192#

Stats: MIGHT: 12 / CONSTITUTION: 9 / DEXTERITY: 11 / PERCEPTION: 10 / INTELLECT: 9 / RESOLVE: 13

Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell

Current Challenge: Omnis Vir Lupus

Spoiler

Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16

Unchained Predator Saga: 1

Epic Challenges: Welcome to the Fireteam & Wolfpool 

 

Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider

 

A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR!

 

Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose.

 

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Week 0, Day 1

 

The SFL&S program will be the first time I've followed a real 3-day split routine.  It's still built around compound lifts, but each day has a specific focus on one or two muscle groups.  The program follows a 5x5 routine for the big 4 lifts and then 5x10 for volume.

 

Today was Back and Biceps:

 

Deadlift - 5x5x180# (110% of BW)

Bent Over Row - 5x10x40#

Upright Row - 2x10x40#, 1x5x40#, 2x10x30#

Pull-ups - 6x20#, 1x30#, 0x40# (not part of the program, but part of my PvP with Mikroftt - and it hits the back and biceps)

 

The above took me 55 minutes and I was also supposed to do 5x10 Shrugs, 5x10 Bicep Curls, and 5x10 Good Mornings! I was resting 3 minutes between deadlift sets and I may need to dial that in a little bit.  I'm thinking I'll reduce the rest time to 2 minutes on the DLs and maybe do the other volume work as a circuit.  I'll need to consult the book to see what the author recommends.

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Working out is all about adjustments sir :) If the 3 min rest seems too long than jump it down to 2. This type of training is called "bio-feedback". Where you respond to the workout/sets/reps depending on what your body is telling you. Some days you may need 3 min rest-others, 90 seconds. Same with sets. Have a set rep goal in mind, say 4-6 and then bang out as many sets as you can handle or are feeling that day. I hope that makes sense. Over the last 10 weeks I've been playing around with "bio-feedback" and have loved my workouts. I've also hit a couple PR's as well :)

 

Loving the weighted pull-ups though..those bade boys make ya feel a little He-Man-ish. Strong on my goodman!

 

Wolf

Wild Wolf- LEVEL 2 (but probably more like lvl 50 if I didn't respawn so much)

Class: Howler/ Height: 6'2 / Weight: 192#

Stats: MIGHT: 12 / CONSTITUTION: 9 / DEXTERITY: 11 / PERCEPTION: 10 / INTELLECT: 9 / RESOLVE: 13

Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell

Current Challenge: Omnis Vir Lupus

Spoiler

Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16

Unchained Predator Saga: 1

Epic Challenges: Welcome to the Fireteam & Wolfpool 

 

Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider

 

A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR!

 

Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose.

 

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So far, so good! Got about 10 minutes of banjo time in last night, watched some ANW, and hit my maintenance calories.

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Daaaang! I salute your prodigious attention span - 55 minutes sounds like real slog to me. 0o

Circuits are awesome, especially for volume work. Totally worth taking the time to experiment, I'd say.

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Check Out My LEGO Stuff on Flickr!
"The next golden age of human achievement begins here and now" -Neil Degrasse Tyson, Cosmos

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Daaaang! I salute your prodigious attention span - 55 minutes sounds like real slog to me. 0o

Circuits are awesome, especially for volume work. Totally worth taking the time to experiment, I'd say.

 

Thanks for the encouragement.  I stopped yesterday's workout at 37 minutes (because I had to get ready for work), but I had only finished pull-ups, floor press, and OHP.  I left Front Raise, Tricep Extension, and Woodchop on the table.  Will definitely be trying circuits on the volume work.  My only concern there is hopefully I won't have to change weights in the sandbag a whole lot.

 

Week 0, Day 3

Chest Shoulders Triceps

Pull-ups - 12 (point seven five)

Floor Press - 5x5x90# (the sandbag was giving me fits on this)

Overhead Press - 5x5x70# - need to add 5 lbs next week to stay on track for 5x5x95 by the end of 6 weeks

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 0, Day 5

 

Lower Body

 

Supersets of:

Back Squat - 5x5x70#

Weighted Pull-ups - 3xBW, 6x20#, 3x30#, 1x40#

 

Circuit of:

Split Squat - 5x10x40#

Hip Thrust - 5x10x40#

Calf Raise - 5x10x40# (single leg)

 

It seems like circuits will be the way to go with the volume work.  I knocked out all my reps in 42 minutes with about 2 minutes rest between the supersets and each circuit.

 

No banjo on Wednesday or Thursday night, but I should still be able to hit my 30 minute goal for the week.

  • Like 1

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Seems like a solid program! I love the goal to watch American Ninja warrior! :D I really, really want to build a salmon ladder in my back yard eventually would be so cool. Good luck with the sandbag training, I'll be following along to see how it goes :)

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Half-Elf: Ranger/Assassin

Challenges: [1] [2] [3] [4] [5] [6a] [6b] [7] [8] [8.5] [9] [10] [11] [12] [13] [14] [ --> Battle Log]

Old Battle Logs [2017] New Battle Log 2018: Reforged

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I love sandbags. Do you have a few or are you adding and subtracting little bags of sand?

I have 2 shell bags and several filler bags ranging from 5 to 60 lbs.

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

Link to comment

Week 0 wrap-up

 

Get Lean: midsection measurement ticked up 1/2 an inch from last Monday.  Oops!  Better take a closer look at MFP.

Get Strong: 5x5x70# OHP

Get Motivated: watched ANW last week; looking forward to tonight's episode!

Get Musical: Practiced Monday, Tuesday, Sunday - right about 30 minutes.  I also played one song at church last night and the banjo sounded pretty good!  Here's a pic of my beauty:

 

2719020521_frt_wmd_001.png

  • Like 2

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

Link to comment

Maan that thing is a beauty! I've always found off instruments such as the banjo really cool! Videos??

Do you remember this game?

showposter.jpg?v=50c92b79

I remember playing it on PS1! Lol. Anyways, total random but looks like you're starting off great my friend!

Wolf

"Good...Bad...I'm the guy with the gun."

Wild Wolf- LEVEL 2 (but probably more like lvl 50 if I didn't respawn so much)

Class: Howler/ Height: 6'2 / Weight: 192#

Stats: MIGHT: 12 / CONSTITUTION: 9 / DEXTERITY: 11 / PERCEPTION: 10 / INTELLECT: 9 / RESOLVE: 13

Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell

Current Challenge: Omnis Vir Lupus

Spoiler

Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16

Unchained Predator Saga: 1

Epic Challenges: Welcome to the Fireteam & Wolfpool 

 

Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider

 

A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR!

 

Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose.

 

Link to comment

Maan that thing is a beauty! I've always found off instruments such as the banjo really cool! Videos??

Do you remember this game?

showposter.jpg?v=50c92b79

I remember playing it on PS1! Lol. Anyways, total random but looks like you're starting off great my friend!

Wolf

"Good...Bad...I'm the guy with the gun."

 

I was familiar with Banjo-Kazooie, but never played it.  I actually thought about working Banjo into my challenge theme since he's fairly lean and strong, but it was a bit of a stretch.  :playful:

 

And I don't have any recent videos of my banjo playing.  I'll see what I can do by the end of the challenge!

  • Like 1

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

Link to comment

Week 1 - Day 3

 

Lean & Strong Chest, Shoulders, Triceps Day

Pull-ups - 13

Floor Press - 5x5x95#

OHP - 5x5x75#

Dips - 5x15#

 

I was excited to hit 13 pull-ups.  I'd been struggling to get past 12 for the last couple of weeks.  I got a bit of a late start this morning, so I left off the additional volume work that the program calls for, but I threw in a set of weighted dips.  Dips and Pull-ups are two exercises that I was going regularly before I started this program and I was sad they weren't included, so I'm trying to throw them in where I can.

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Seriously! Rock that PR, T!

Maybe you could schedule the volume stuff as a second mini-workout later in the day? Might be easier to get it all in that way.

Level 0 Air Nomad Assassin
STR: 0 STA: 0 DEX: 0 CON: 0 WIS: 0 CHA: 0

Current Challenge: [Url= http://rebellion.nerdfitness.com/index.php?/topic/80570-phayze-accepts-an-apprenticeship-as-an-airbender-respawn/]Apprentice Airbender![/url]

Check Out My LEGO Stuff on Flickr!
"The next golden age of human achievement begins here and now" -Neil Degrasse Tyson, Cosmos

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A program without dips or pull-ups?? BLASPHEMY! Lol. I'm proud of you for having a dose of Stickittothemaniosis and are added them in where you can :)#TeamLean #YouCouldBeWolfleanIfYouWanted

 

Wolf

  • Like 1

Wild Wolf- LEVEL 2 (but probably more like lvl 50 if I didn't respawn so much)

Class: Howler/ Height: 6'2 / Weight: 192#

Stats: MIGHT: 12 / CONSTITUTION: 9 / DEXTERITY: 11 / PERCEPTION: 10 / INTELLECT: 9 / RESOLVE: 13

Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell

Current Challenge: Omnis Vir Lupus

Spoiler

Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16

Unchained Predator Saga: 1

Epic Challenges: Welcome to the Fireteam & Wolfpool 

 

Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider

 

A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR!

 

Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose.

 

Link to comment

A program without dips or pull-ups?? BLASPHEMY! Lol.

My thoughts exactly! XD hahaha

  • Like 1

Half-Elf: Ranger/Assassin

Challenges: [1] [2] [3] [4] [5] [6a] [6b] [7] [8] [8.5] [9] [10] [11] [12] [13] [14] [ --> Battle Log]

Old Battle Logs [2017] New Battle Log 2018: Reforged

DragonForging My Life: Epic Quests [Google D] Epic Quests [NF]

Lifter Profile [Symmetric Strength] Racer Profile [Athlinks] Body Comp [G-Sheet] Running Stats [G-Sheet]

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A program without dips or pull-ups?? BLASPHEMY! Lol. 

 

 

My thoughts exactly! XD hahaha

 

I know, I know.  

 

In his defense, the program is called Sandbag Fitness and those are bodyweight exercises.  Also, at the end of the Exercise Program section, he's got a page called Additional Exercise where he says "Some light bodyweight exercises like Push Ups, Chin Ups and Dips can also be useful additions."

 

And because of the Weighted Pull-up PvP I've got with Mikroftt and others, I'm doing weighted pull-ups on Mondays and Fridays and BW pull-ups on Wednesdays anyway.

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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And because of the Weighted Pull-up PvP I've got with Mikroftt and others, I'm doing weighted pull-ups on Mondays and Fridays and BW pull-ups on Wednesdays anyway.

 

Which reminds me, I felt like the Sandbag Floor Press wasn't doing as much for my chest as the dumbbell incline bench press I'd been doing.  Unfortunately, I've maxed out the DBs I own, so I found a fun alternative.  Suspended Archer Push-ups!

 

  • Like 1

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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