The Spider continues to get fierce! (time for some thrilling heroics)

[The Spider]

Hello ladies and germs,

I come to do my 4th challenge!  It will be more of my previous challenge, which is simply going to the gym and getting strong.  This time though, my overarching goal is to be even more stringent on my diet.  Less grease and sugar, and more fruits, vegetables and lean proteins.  I'm already "o.k." with my diet, since I don't usually care for sweets on the regular, and when my wife gets ice cream cravings or some such, we set a goal for how many weeks we have until we earn our "cheat" day.

 

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Goal 1: Gym 3 days a week

This was one of my goals last time, and the main one I failed at, like I said.  As of right now, my usual routine has been running to work my way up to running 5k.  I want to do a Spartan Race in September with my friends and the thing I need to work on the most is my long distance running and endurance.  I've always been decently flexible and good at climbing, etc, but the plain running has always been a problem for me.  Probably because it's boring.  But besides running I plan to do a routine of bench, squat/leg press, dead-lift, or bench, row, pull down, and always finish with trying to do chin ups since I used to be able to do multiple and now I can't do any.  Long term goal is to be able to run at least 5k with minimal breaks by September, but as of now my plan for each gym visit is:
Minimum 1 mile on elliptical

arms or legs depending on day

chin up attempts

optional: group fitness class with wife or swimming

If I make an excuse that I don't know what to do when I get to the gym or I'm bored of what I've been doing, I'll do a routine based on Spartan Race websites "wod" or the list of workouts for your first race that they posted.

0-4 failings = 3 str, 3 con, 5-7 failings = 2 str, 2 con, 8+ failings = 2 str, 1 con.

 

Goal 2: Minimize sugar intake

I've been making leaps and bounds in this part of my life.  From nearly gallons of soda a week to only a bottle a day, I'm now going to chisel it down to even less.  I can't even tell you how bad of an addiction soda is, if you've never had it.  I can have a water bottle in my hand and still buy a soda.  I can have a stomach ache, tooth aches, and a headache, and I'll know that soda will make it worse, and I'll still happily drink down the addicting garbage.  My primary goal is no more than a single 20oz bottle of soda a week and all random candies and chocolate coated things be portioned in serving sizes based on the package and are only to be consumed after having a proper meal.  Snacks haven't been as bad, but at my work there's a counter that's always covered in chocolates and potato chips and other useless food.

0-4 failings = 3 con, 5-7 failings = 2 con, 8+ failings = 1 con

 

Goal 3: Body weight workout one time weekly

This is where I'm going to get serious.  Based on my gym goals, I'll be whipped, but I'm going to push myself beyond my limits here and do a minimal equipment workout one time a week.  Even if it's just a mess of push ups and sit ups, or squats and prolonged stretching, or whatever, on a day that I don't go to the gym, I'm going to do something to get my body going.  The purpose of this is to keep the metabolism high and to keep the mindset there.  I can forget things on a dime; usually I go to the gym regularly for about 2 weeks before forgetting.  This is how I'm going to remind myself: by working out at home once a week to keep the workout on the front of my mind more often.  I have a kettle bell and small hand weights, and I think I'll go get some heavier hand weights and a smaller kettle bell for other exercises, too.

0-4 failings = 2str, 1 agi, 5-7 failings = 1 str, 1 agi = 8+ failings = 1 agi

 

 

If I were to have written a retrospective for this previous challenge, it would've been mainly that I have the issue of not following through, which has always been a challenge for me, even when I was very little.  I need to find ways to amp myself up throughout the course of the challenge, rather than getting comfortable and then forgetting.  Since my last challenge, I've seen my doctor for my sleep issues, and he's prescribed a mild sleep aid which has been working perfectly.  Today I got out of bed at 6:30 a.m. with a lot of energy, so I stretched for a good while, read a bit, and did some much needed apartment cleaning.

 

Now some of you might be wondering why on earth I'm posting this so early before the next challenge begins, and I'll tell you why! Accountability - you guys respond to this now, I'll be more excited about doing it by the time the next week rolls around.  Secondly, I am already doing this, as once I'm done with this, it's off to the gym for the 2nd time this week.  Yeah! 

[The Spider]

Hoping to get to the gym tomorrow after work.  Need to start some OHP and some dead lifts.

 

Anyone here know of a reputable YouTube source for form checks?

[Sloth the Enduring]

You might try videoing yourself and posting it in the warrior section. There are some folks there who really know their stuff.

[The Spider]

Went to the gym with my brother on Friday.  Haven't seen him in 10-12 years, so it was good to spend time with him as adults, not as "older brother, younger brother," arguing and being mean to each other.  He was kind of a goof, though.  I told him I was new to the gym, and I was focusing on the large muscle groups with benching, pullbacks, squatting, leg presses, etc.  So what do we do at the gym?  Nothing but biceps lol.