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This challenge is in part a continuation of my last challenge.  I started the Sandbag Fitness Lean & Strong program, but realized after about 2 weeks that it didn't fit my criteria for a fitness program.  I wanted to try it because it was built for sandbags and was sufficiently different from other programs I'd tried in the past, but the bottom line was all the increased lifting volume required the workouts to last too long. (I also don't love the 5x5 setup.)  I started looking back at all the other programs I've tried over the last 3 years to see what worked and what didn't and why I quit doing each program.  During that review, I re-discovered Anthony Mychal's 242 Program.  He promotes it as the "anti-program-hopping, injury-reducing, strength solution". So, I've decided to tweak his advice and pick 6 "marriage" lifts that will always be part of my Mon/Fri workouts [work] and then use Wednesday to try other exercises that interest me [play].  I'm expanding the concept to also apply to my goal of losing a few inches from my midsection.

 

Goal 1 [Work] - Increase weight on all 6 key lifts (1-2 lbs per week)

Deadlift (starting at 7x210#)

Overhead Press (starting at 5x86#)

Weighted Dips (starting at 35# 1RM)

Back Squat (starting at 5x110#)

Floor Press (starting at 8x100#)

Weighted Pull-ups (starting at 47# 1RM)

 

I'll be following a Reverse Pyramid (RPT) style for my marriage lifts. I've been doing 5/3/1 with the dips and pull-ups, but will probably switch that up.  My long term goal is to hit 300# deadlift, 150# OHP, 100# dips, 1xBW squat, 1.5xBW Floor Press, 100# pull-ups.  I estimate that if I keep adding 1-2 pounds a week, I'll hit those by the end of next year.  I've learned there's no need to rush, just keep making progress.  My previous m.o. was to give up and switch to something completely different when I stalled out on a lift.

 

Goal 2 [Play] - Try at least 3 different "test drive" workouts

Last challenge, I bought the book "Push, Pull, Swing", which is about kettlebells, dumbbells, and sandbags. It has a lot of detail about the different implements and all the exercises you can do with them.  It also provides "test drive" workouts that you can do to get a feel for each tool.  I won't be following these exactly, but will use them as templates to throw together my weekly Wednesday play time.  My current plan is to do a Kettlebell Test Drive, a Sandbag/Dumbbell Test Drive, and a Bodyweight Test Drive.

 

Goal 3 [Work] - Lose 5 pounds

Last challenge, I had a goal of losing 2 inches from my midsection, but it's hard to tell your body exactly where to lose weight.  I also didn't do a good job of eating at a deficit.  I currently weigh 160 lbs and my belly is about 36".  I'd ultimately like to get down to about 32" (or less).  Based on my historical measurements, the last time I was down to a 34" waist, I weighed about 150 lbs.  So, this will be a kick-off towards losing those 4 inches.  Hopefully it will result in 1 inch lost, but I'm going to base my goal on pounds since it correlates more evenly with calorie consumption.

 

My plan is to eat 500 calories below maintenance for 5 days a week [work] and then at maintenance 2 days a week [play]. 500 cals x 5 days x 6 weeks is 15,000 calories, which is a little less than 5 lbs.  I'll track and adjust as needed.  I'm also planning to practice intermittent fasting at least 5 days a week to put the focus on fat burning.  I don't think I'll be sticking strictly with the 16/8 LeanGains-style, but closer to the Kinobody-style.  I'm also planning to try higher carbs on training days and higher fats on non-training days.

 

Goal 4 [Play] - Finish reviewing all my previous workout data

I want to finish tracking what worked and what didn't and why I stopped doing each of the programs I was trying.  I'll try to post a recap here for your enjoyment/comment and also so I have a place to come back and reference. And I'm counting this as play because I love analyzing data.  Who doesn't?!?

 

Goal 5 [sleep] - Increase my deep sleep

Deep sleep is key to muscle growth and I think this may be one reason I have struggled to put on muscle despite working out regularly for 3 years now.  I got an UP tracker for Christmas and have been tracking my steps and sleep ever since.  The app recommends 3 hours of deep sleep a night and I rarely hit that.  I'm going to look into some "sleep hacks" and see what I can do to increase the amount of deep sleep I get each night.

 

So, there you have my goals and at least a start of a plan for each.  I'll most likely come back and add details by the start of the challenge.

  • Like 4

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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GIVE US MORE!!!! :)

 

Wolf

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

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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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GIVE US MORE!!!! :)

 

Wolf

 

Updated original post, good sir.

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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Looks like a good set of goals!  I like that you are adjusting the weight goal.  I also would like to lose a little around the mid section (cause honestly who wouldn't).  I know that part of it is the crap I eat because I see my wife eating it and then want to my self.  I like your plan for working out.  It sounds very ADD which I think will work for your workout desires.  Also should allow you to incorporate more of the mini challenges if you are up for those.  Good luck!

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Spartan Assassin: Level 15

 

STR31   DEX26   STA27  CON25   WIS28   CHA23

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I got to experience the rush of dropping a 112# sandbag on my head this morning. Probably not as bad as a barbell on the throat, but still something I hope to avoid in the future.

  • 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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Ouch. How'd that happen?

 

I was doing a floor press and my right hand slipped.  Luckily, I could kind of push the sandbag to the right while I turned my head to the left, so it just sort of grazed my ear and the back of my head.

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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Damn close call. I did the same thing last week with my 50# bag. Wakes you up real quick!

 

Yeah, I've dropped it on my foot before, which doesn't hurt, and I've had to set it down on my chest before, which I can roll out of, but a blow to the head is no bueno.

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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I wonder if workout-related decapitation is covered by your insurance? You may want to ask about that before dropping another sandbag on yourself. 0o

Also, nice goals! I think the marriage lifts plan sounds like a good fit for you and your workout-ADD. Anthony comes up with some quality stuff!

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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]

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"The next golden age of human achievement begins here and now" -Neil Degrasse Tyson, Cosmos

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Looks like I showed up just in time to see you potentially kill yourself. Fun times.

 

This made me LOL. ;)

 

P.S. No actually killing of self, okay? Careful sandbagging!  I can't follow your thread if it's prematurely ended by decapitation...

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Wolverine

Level X Mutant

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Looks like I showed up just in time to see you potentially kill yourself. Fun times.

 

Stopping in to say hello, awesome goals, and subbing for the challenge!

 

 

This made me LOL. ;)

 

P.S. No actually killing of self, okay? Careful sandbagging!  I can't follow your thread if it's prematurely ended by decapitation...

holygrainotdead.jpg

 

I FEEL HAPPYYYYY!!!

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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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Ready to rock day 1 of the challenge!

 

I started taking Natural Calm the last two nights and I've felt pretty refreshed, despite both kids waking up in the middle of the night last night.  Thanks for the tip, Wolf!

 

Today's workout: DL + OHP + Dips

 

Deadlift - 5x160#, 5x215#, 7x195#

OHP - 5x88#, 4x80#, 7x70#

Dips - 3x36#, 3x32#, 5x29#

Total time: 37 minutes (loading/unloading 200+ lbs into a sandbag is a chore)

 

This was a good workout and I didn't drop anything on any of my extremities! I really liked switching the dips from 5/3/1 to RPT.  Last week, I did 5x29, 3x32, and 1x35.  I reversed it and did the heaviest weight first and got 3 reps and still managed to get the same reps on the other two sets.  Sweet!

 

Now I'm trying to figure out how to best pair my deadlifts with some doughnuts.  I'm trying to keep my fast going until 11, which might be a fantastic time to stroll down the street to Dunkin. However, I found out last night that my wife is having an early morning meeting at our house tomorrow and somebody's bringing doughnuts. How many times a week should a guy who's trying to lose 5 pounds eat doughnuts?!?

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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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Doughnuts fit your macros Bro.

 

You know they do! Even if I have to cram them in there, I'm going to make them fit!

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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Greg from Kinobody recommends prolonging your AM fast by having a piece of fruit around 11 to replenish your liver glycogen stores (or something). I'll do that tomorrow.  Today will be another doughnut! It has coconut on it and coconut's a fruit, right?

 

duck-donuts.jpg

  • 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

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image.png

No judgement here. I'd eat it too.

  • Like 1

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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Week 1, Day 3

Status: Sleep out of whack

One of my goals is more deep sleep and I've tried a few things to help increase the amount of deep sleep I get. I've tried to stop having caffeine post-lunch and I started taking Natural Calm before bed. I started with 1/2 a tablespoon, which is 1/4 of the normal dose, and felt pretty well-rested. So, I bumped it up to a full tablespoon two nights ago. Yesterday, I kind of felt groggy all day despite getting 7.5 hours of sleep (with 3 of it in deep sleep). To combat the grogginess, I sipped on a 20 oz Coke all afternoon. Then I took 45 minutes to fall asleep last night and wound up only getting 6 hours of sleep (only 1.5 deep). I did not wake up feeling very refreshed and kind of half-assed it through my workout this morning. I have had 3 cups of coffee so far this morning, but I'm planning to avoid caffeine for the rest of the day to break out of what I'm calling the Cycle of Dumb.

Coming up with the term "Cycle of Dumb" made me want to create an Indiana Jones style title card.

So I did that this morning when I should have been working. There is no limit to my procrastinatory abilities.

703676782164f7c05cec82804035e947.jpg

But, on to the aforementioned half-assed workout. Wednesday is "play" day, so I threw together a bodyweight circuit with some things I haven't done in a while and others I've been wanting to try.

Pull-ups - 13 (was hoping to hit 14 or 15 for a new PR for the mini-challenge, but alas)

Suspended Archer Push-ups - 10 each arm

Ab Wheel Rollout (from knees) - 8

Shrimp Squats - 3 right leg, 2 left leg, both pretty wobbly

Handstand Push-ups - 1, but only about 1/4 of the way down

Inverted Tuck Planche Row - 3

L-sit - 5 seconds

Suspended Chest Fly - 10

Total time: about 20 minutes, would have gone for 2 circuits if I'd been more "with it"

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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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Subbing up to follow the sleep goal, plus I like lifting (don't tell everyone, they still think I'm an assassin.)

 

I stopped caffeine after lunch a while ago and it helped.  Also no phone (games) for 30 mins before bed.

Never heard of natural calm ,but interested in your results from it.

Kyliewyotie
 

Level 15 Coyote Tinkerer
STR 27  DEX 18  STA 15  CON 14  WIS 14  CHA 12

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Subbing up to follow the sleep goal, plus I like lifting (don't tell everyone, they still think I'm an assassin.)

 

I stopped caffeine after lunch a while ago and it helped.  Also no phone (games) for 30 mins before bed.

Never heard of natural calm ,but interested in your results from it.

 

Yeah, the no phone before bed is next on my list of hacks if I don't see solid improvement from just reducing caffeine and using the Natural Calm. I don't usually have trouble falling asleep, but more getting to deep sleep.  Though, there are definitely a few phone games that tend to replay in my head as I'm trying to drift to sleep.

 

Wolfenstein turned me on to Natural Calm.  It's a powdered magnesium supplement, which is supposed to help with sleep/relaxation. I definitely felt better and got more deep sleep after the first two nights of using it.  My wife is trying it and likes it, too, though she's not crazy about the citrusy flavor.  I just drink it straight up in warm water, but she's still trying to find the right mixer/chaser.

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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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