Day 15/70

I’ve been eating everything in sight for two days, but I’m going back on the “conscious eating” plan today. I came really close to one of my goals for this 10-week program: I brushed the top of my toes with my finger tips yesterday! That’s about 4 inches more stretch than I had three weeks ago. I also had some ‘fit geek’ fanboy moments, when one of the founders of Fitocracy wrote me a nice thank-you note for inviting Mark Lauren to join the site.
Jorah earned 534 points for:
  • Farmer’s Walk:
    • 180′ 0″ || 68.5 lb (+48 pts)
    • 180′ 0″ || 68.5 lb (+48 pts)
    • 180′ 0″ || 68.5 lb (+48 pts)
    • 180′ 0″ || 68.5 lb (+48 pts)
    • I did some Farmer’s Walks to get me started this morning. Feeling lazy after two days of chowing down.
  • Decline Push-Up:
    • 12 reps (+18 pts)
    • 10 reps (+15 pts)
    • 6 reps (+9 pts)
    • Week 3, Day 1 of the YAYOG 1st Class program. Interval sets. 3 sets of 6-12 over the course of 9 minutes. Declines done off of a large stability ball.
  • Standing Military Press:
    • 62 lb x 8 reps (+27 pts)
    • 62 lb x 9 reps (+28 pts)
    • 62 lb x 9 reps (+28 pts)
    • YAYOG Military Press: I went to failure on each set.
  • Close Grip Pull-Up:
    • 6 reps (+38 pts)
    • 4 reps (+22 pts)
    • 4 reps (+22 pts)
    • YAYOG interval sets – 3 minutes. I went to failure on each set. First time trying close-grip pull-ups.
  • Dips – Triceps Version:
    • 6 reps (+24 pts)
    • 4 reps (+15 pts)
    • 5 reps (+19 pts)
    • YAYOG interval sets – 3 minutes. These are the first dips I’ve ever done, that I can remember. I put folded towels on two bar stools as padding, and used those.
  • Close Grip Push-Up:
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 4 reps (+6 pts)
    • Oops! (HAH!) I misread my workout plan. Was supposed to be doing close-grip push-ups, not pull-ups! Oh, well… a little “pull” sneaked into my “push” workout! No harm done. I tried doing these on a single basketball. 2 sets on the ball, 1 on floor.
  • Chin-Up:
    • 4 reps (+20 pts)
    • 4 reps (+20 pts)
    • 3 reps (+13 pts)
    • YAYOG interval sets – 3 minutes.
Weight: 187

Day 14/70

I feel good today, other than my knees aching from all that jogging yesterday.

Jorah earned 718 points for:

  • Body Weight Lunge:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+6 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG: Alternating side lunges with 3 second hold at bottom. Followed by regular lunges with hold, then with YAYOG: Alternating back lunges with 3 second hold at bottom.
  • Romanian Deadlift:
    • 46 lb x 1 reps (+14 pts)
    • 46 lb x 2 reps (+15 pts)
    • 46 lb x 3 reps (+15 pts)
    • 46 lb x 4 reps (+16 pts)
    • 46 lb x 3 reps (+15 pts)
    • 46 lb x 2 reps (+15 pts)
    • 46 lb x 1 reps (+14 pts)
    • YAYOG: Alternating one-legged Romanian Dead Lifts. I was over-counting these before. I realize now that I have to count them the same as lunges and side planks
  • Burpee:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+6 pts)
    • 4 reps (+9 pts)
    • 5 reps (+11 pts)
    • 4 reps (+9 pts)
    • 3 reps (+6 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG: Toyotas. Should be called “Frog Trapped in a Bucket.” Today I went to the longer, 6-second pause at the bottom. Really made this harder.
  • Russian Twist:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 7 reps (+5 pts)
    • 8 reps (+5 pts)
    • 9 reps (+5 pts)
    • 8 reps (+5 pts)
    • 7 reps (+5 pts)
    • 6 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • I probably should have done this one AFTER I tried for a new record on my planks! (ouch)
  • Rocking Standing Calf Raise:
    • 10 lb x 1 reps (+5 pts)
    • 10 lb x 2 reps (+5 pts)
    • 10 lb x 3 reps (+5 pts)
    • 10 lb x 4 reps (+5 pts)
    • 10 lb x 5 reps (+5 pts)
    • 10 lb x 6 reps (+5 pts)
    • 10 lb x 7 reps (+5 pts)
    • 10 lb x 8 reps (+5 pts)
    • 10 lb x 7 reps (+5 pts)
    • 10 lb x 6 reps (+5 pts)
    • 10 lb x 5 reps (+5 pts)
    • 10 lb x 4 reps (+5 pts)
    • 10 lb x 3 reps (+5 pts)
    • 10 lb x 2 reps (+5 pts)
    • 10 lb x 1 reps (+5 pts)
  • Plank:
    • 122 sec (+42 pts)
    • 34 sec (+11 pts)
    • 22 sec (+7 pts)
    • All planks done with 30 second breaks between sessions.
  • Side Plank:
    • 30 sec (+21 pts)
    • 28 sec (+19 pts)
    • 30 sec (+21 pts)
    • All planks done with 30 second breaks between sessions.
  • Seated Glute Stretch:
    • 66 sec (+5 pts)
    • 53 sec (+5 pts)
    • 48 sec (+5 pts)
    • Actually a ball bridge or reverse plank with feet on stability ball. All planks done with 30 second breaks between sessions.
  • Walking:
    • 0:20:40 || 1.5 mi (+73 pts)
    • 0:23:23 || 1.5 mi (+62 pts)
    • Walking to breakfast!
  • Box Jumps:
    • 7 jumps || 22 in (+16 pts)

Day 13/70

Today was a rest day, but I have the day off from work and didn’t want to miss a chance to get moving. I went out to jog my usual 1.15 mile loop around my community. I normally do three laps. The weather was cool and dry, about 28 when I started. I ended up doing 6 laps, or 6.9 miles…

 Jorah earned 599 points for:

  • Running:
    • 1:29:13 || 6.9 mi (+599 pts)

Day 12/70 another push-pull day!

 Jorah earned 703 points for:

  • Farmer’s Walk:
    • 180′ 0″ || 68.5 lb (+48 pts)
    • 180′ 0″ || 68.5 lb (+48 pts)
    • That’s going to be my weight for a while. Whew
  • Push-Up:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+7 pts)
    • 6 reps (+9 pts)
    • 7 reps (+10 pts)
    • 8 reps (+12 pts)
    • 7 reps (+10 pts)
    • 6 reps (+9 pts)
    • 5 reps (+7 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 8 reps (+12 pts)
    • Today’s ladder made me feel as if my arms are ‘noodley appendages’ rather than human arms. Final set of 8 done with hands on basketballs to create unstable surface.
  • Decline Push-Up:
    • 10 reps (+15 pts)
    • 8 reps (+12 pts)
    • First set was on a 1 stable surface, second set on a 29″ unstable (stab ball) surface.
  • Body Weight Inverted Row:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+8 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG Let Me Up
  • Seated Cable Row:
    • 45 lb x 1 reps (+9 pts)
    • 45 lb x 2 reps (+10 pts)
    • 45 lb x 3 reps (+10 pts)
    • 45 lb x 4 reps (+10 pts)
    • 45 lb x 5 reps (+11 pts)
    • 45 lb x 6 reps (+11 pts)
    • 45 lb x 7 reps (+11 pts)
    • 45 lb x 6 reps (+11 pts)
    • 45 lb x 5 reps (+11 pts)
    • 45 lb x 4 reps (+10 pts)
    • 45 lb x 3 reps (+10 pts)
    • 45 lb x 2 reps (+10 pts)
    • 45 lb x 1 reps (+9 pts)
    • YAYOG Let Me In
  • Standing Military Press:
    • 45 lb x 1 reps (+16 pts)
    • 45 lb x 2 reps (+16 pts)
    • 45 lb x 3 reps (+17 pts)
    • 45 lb x 4 reps (+17 pts)
    • 45 lb x 5 reps (+18 pts)
    • 45 lb x 4 reps (+17 pts)
    • 45 lb x 3 reps (+17 pts)
    • 45 lb x 2 reps (+16 pts)
    • 45 lb x 1 reps (+16 pts)
    • YAYOG Military Press
  • Chin-Up:
    • 1 reps (+3 pts)
    • 2 reps (+8 pts)
    • 3 reps (+13 pts)
    • 4 reps (+20 pts)
    • 5 reps (+26 pts)
    • 4 reps (+20 pts)
    • 3 reps (+13 pts)
    • 2 reps (+8 pts)
    • 1 reps (+3 pts)
  • Dumbbell Shrug:
    • 68.5 lb x 3 reps (+15 pts)
Weight: 186

Day 8/70: Second day of the challenge

Okay, I am heading to bed standing (barely) at tenth place in the standings for this weekend’s fitocracy heroes challenge. I can’t do any more. If I’m at 11 or lower tomorrow, at least I know I did what I could.

Jorahearned 1510 points for:

  • Farmer’s Walk:
    • 106 m || 17.2 kg (+39 pts)
    • 106 m || 17.2 kg (+39 pts)
    • 106 m || 17.2 kg (+39 pts)
    • 106 m || 17.2 kg (+39 pts)
    • 106 m || 19.7 kg (+46 pts)
    • 106 m || 19.7 kg (+46 pts)
    • 106 m || 19.7 kg (+46 pts)
    • Felt silly doing this. Finally decided that my neighbors who smoke (and are likely to be the ones outside at this hour) are far more silly than I am, for killing themselves that way. I said “screw it” and did two more laps.
  • Running:
    • 0:42:16 || 5.5 km (+273 pts)
    • Another multi-submission day, I should soon go far beyond these early totals!
  • Decline Push-Up:
    • 15 reps (+22 pts)
    • 11 reps (+16 pts)
    • Threw in some random push-ups off the step to warm up at the start and cool down at the end of my jog.
  • Push-Up:
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+7 pts)
    • 6 reps (+9 pts)
    • 7 reps (+10 pts)
    • 6 reps (+9 pts)
    • 5 reps (+7 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 10 reps (+15 pts)
  • Chin-Up:
    • 7 reps (+41 pts)
    • 5 reps (+26 pts)
    • 6 reps (+33 pts)
    • 5 reps (+26 pts)
    • 6 reps (+33 pts)
  • Body Weight Inverted Row:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+8 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • These are really hard, but should really improve my grip.
  • Seated Cable Row:
    • 21 kg x 1 reps (+10 pts)
    • 21 kg x 2 reps (+10 pts)
    • 21 kg x 3 reps (+10 pts)
    • 21 kg x 4 reps (+11 pts)
    • 21 kg x 5 reps (+11 pts)
    • 21 kg x 6 reps (+11 pts)
    • 21 kg x 7 reps (+12 pts)
    • 21 kg x 8 reps (+12 pts)
    • 21 kg x 6 reps (+11 pts)
    • 21 kg x 5 reps (+11 pts)
    • 21 kg x 4 reps (+11 pts)
    • 21 kg x 4 reps (+11 pts)
    • 21 kg x 2 reps (+10 pts)
    • 21 kg x 2 reps (+10 pts)
    • 21 kg x 1 reps (+10 pts)
    • 21 kg x 2 reps (+10 pts)
    • This is actually a YAYOG Let Me In: I kept losing focus and doing extra ones on the way down the ladder.
  • Standing Military Press:
    • 21 kg x 1 reps (+16 pts)
    • 21 kg x 2 reps (+17 pts)
    • 21 kg x 3 reps (+17 pts)
    • 21 kg x 4 reps (+18 pts)
    • 21 kg x 3 reps (+17 pts)
    • 21 kg x 2 reps (+17 pts)
    • 21 kg x 1 reps (+16 pts)
  • Dumbbell Shrug:
    • 17.2 kg x 3 reps (+8 pts)
    • 17.2 kg x 3 reps (+8 pts)
    • 17.2 kg x 4 reps (+8 pts)
    • 17.2 kg x 5 reps (+8 pts)
    • 17.2 kg x 4 reps (+8 pts)
    • 17.2 kg x 3 reps (+8 pts)
    • 17.2 kg x 3 reps (+8 pts)
    • First time trying this. Towards the end, the weights were not going all that high… 😉
  • River Kayaking:
    • 0:37:00 (+262 pts)
    • About 1.4 miles of paddling around. We now know why this area isn’t listed on kayaking maps… you can’t really get past the rocks at low water.
Weight: 186 pounds

7/70: A weekend challenge

Today’s a core & legs day. It’s also the first day of a weekend points challenge on Fitocracy, so I’ve done a bunch of extra exercises to push me up in the ranks. Here’s my Saturday stats as of 1:00 p.m.

Jorah earned 1108 points for:

  • Body Weight Lunge:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+6 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • This is actually the YAYOG: Alternating Side Lunges with 3 second hold at bottom. My form is terrible, but I have never done anything like this before. I can really feel this on the front of my thigh.
  • Romanian Deadlift:
    • 21 kg x 1 reps (+15 pts)
    • 21 kg x 2 reps (+15 pts)
    • 21 kg x 3 reps (+16 pts)
    • 21 kg x 4 reps (+16 pts)
    • 21 kg x 5 reps (+17 pts)
    • 21 kg x 6 reps (+17 pts)
    • 21 kg x 5 reps (+17 pts)
    • 21 kg x 4 reps (+16 pts)
    • 21 kg x 3 reps (+16 pts)
    • 21 kg x 2 reps (+15 pts)
    • 21 kg x 1 reps (+15 pts)
    • This is actually the YAYOG: Alternating one-legged Romanian Dead Lifts. My form is still terrible, but at least I’m not falling over any longer.
  • Burpee:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+6 pts)
    • 4 reps (+9 pts)
    • 5 reps (+11 pts)
    • 4 reps (+9 pts)
    • 3 reps (+6 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • This is actually the YAYOG: toyotas. Could be called “Frog Trapped in a Bucket”
  • Russian Twist:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 7 reps (+5 pts)
    • 8 reps (+5 pts)
    • 7 reps (+5 pts)
    • 6 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • Another one that sneaks up on you. Early on, it doesn’t even feel as if you are working out.
  • Plank:
    • 48 sec (+16 pts)
    • 39 sec (+13 pts)
    • 39 sec (+13 pts)
  • Side Plank:
    • 33 sec (+23 pts)
    • 24 sec (+16 pts)
    • 28 sec (+19 pts)
    • Taking a few days off from these did not help my times!
  • Glute Kickback:
    • 1 kg x 1 reps (+5 pts)
    • 1 kg x 2 reps (+5 pts)
    • 1 kg x 3 reps (+5 pts)
    • 1 kg x 4 reps (+5 pts)
    • 1 kg x 5 reps (+5 pts)
    • 1 kg x 6 reps (+5 pts)
    • 1 kg x 5 reps (+5 pts)
    • 1 kg x 4 reps (+5 pts)
    • 1 kg x 3 reps (+5 pts)
    • 1 kg x 2 reps (+5 pts)
    • 1 kg x 1 reps (+5 pts)
    • Not putting any weight on this as I’m doing it without additional weight. Wondering if this is an error.
  • Body Weight Squat:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
  • Rocking Standing Calf Raise:
    • 1 kg x 1 reps (+5 pts)
    • 1 kg x 2 reps (+5 pts)
    • 1 kg x 3 reps (+5 pts)
    • 1 kg x 4 reps (+5 pts)
    • 1 kg x 5 reps (+5 pts)
    • 1 kg x 6 reps (+5 pts)
    • 1 kg x 7 reps (+5 pts)
    • 1 kg x 8 reps (+5 pts)
    • 1 kg x 9 reps (+5 pts)
    • 1 kg x 8 reps (+5 pts)
    • 1 kg x 7 reps (+5 pts)
    • 1 kg x 6 reps (+5 pts)
    • 1 kg x 5 reps (+5 pts)
    • 1 kg x 4 reps (+5 pts)
    • 1 kg x 3 reps (+5 pts)
    • 1 kg x 2 reps (+5 pts)
    • 1 kg x 1 reps (+5 pts)
  • Seated Glute Stretch:
    • 71 sec (+5 pts)
    • 58 sec (+5 pts)
    • 49 sec (+5 pts)
    • Actually a ball bridge or reverse plank with feet on stability ball
  • Reverse Crunch:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+6 pts)
    • 6 reps (+7 pts)
    • 5 reps (+6 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • Ball pass-over (pass stability ball from the floor by your feet to your hands. Lower the ball to the floor by your head, then back)
  • Running:
    • 0:43:36 || 5.5 km (+262 pts)
    • Nice and cool at 28° f when I started my jog this morning! Yay!
  • Walking:
    • 0:21:09 || 2.4 km (+70 pts)
    • 0:23:44 || 2.4 km (+60 pts)
    • I walked to breakfast!
Weight: 186.5

Day 6/70: Weight outlier?

My weight tends to be stable. Very stable. As an example, recently I was at 186 pounds for over a year, never moving more than a half a pound in either direction. I had been steady at 184 for over two years prior to that.

When I started working out—without changing my diet—I figured I’d finally drop a pound or two. Nope, I went right up to 188 and stayed there for two months.

People said “It’s just that you are putting on some muscle weight.” I tried to believe them.

A family visit during which I pretended to be the Little Pig Who Wanted to Eat Everything put my weight at 190.5 in early September.

Increased workouts didn’t budge my weight below 189. That brings us up to November.

Last week I finally decided that I needed to start watching my food intake. I’ve been skipping extra portions, eating salad rather than noodles, dropped burgers and breakfast sandwiches… cut out the extra can of beer after dinner. I’m not ‘on a diet,’ but just being careful. The YAYOG book suggests that a weight loss goal of .5 to 1.5 pounds a week is good, so I was pleased when I started wobbling between 187 and 188.5. I figured that I was starting down the hill finally. So I was really surprised when my wake-up weight today was 186. Sheesh, I haven’t seen that on the scale since June. Hello!

I’ve no idea if this is just an odd blip or whether I can stabilize again below 187, but I’m going to use it as a motivator to stay on the lighter-meal path. The ironic thing is that yesterday I pigged out on a giant plate of Malaysian curry and brown rice. (If that’s diet food, I’ll keep dieting!)

This is a rest day…

But I couldn’t resist taking a walk around the community. It’s exactly 5.5 km if I go around three times. I also wanted credit for walking up six floors at work yesterday after the fire drill!

  • Walked up the stairs (in lieu of the elevator):
    • 6 floors (+12 pts)
  • Walking:
    • 0:48:09 || 5.5 km (+192 pts)

Day 5/70

Jorah earned 744 points for:

  • Push-Up:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+7 pts)
    • 6 reps (+9 pts)
    • 7 reps (+10 pts)
    • 8 reps (+12 pts)
    • 7 reps (+10 pts)
    • 6 reps (+9 pts)
    • 5 reps (+7 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 10 reps (+15 pts)
    • I felt pretty strong today with the push-ups. Next time I’ll try to push the ladder one more rung.
  • Body Weight Inverted Row (YAYOG Let Me Up):
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+8 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
  • Standing Military Press (YAYOG Military Press [so freaking hard]):
    • 21 kg x 1 reps (+16 pts)
    • 21 kg x 2 reps (+17 pts)
    • 21 kg x 3 reps (+17 pts)
    • 21 kg x 4 reps (+18 pts)
    • 21 kg x 3 reps (+17 pts)
    • 21 kg x 2 reps (+17 pts)
    • 21 kg x 1 reps (+16 pts)
  • Seated Cable Row (YAYOG Let Me In):
    • 21 kg x 1 reps (+10 pts)
    • 21 kg x 2 reps (+10 pts)
    • 21 kg x 3 reps (+10 pts)
    • 21 kg x 4 reps (+11 pts)
    • 21 kg x 5 reps (+11 pts)
    • 21 kg x 6 reps (+11 pts)
    • 21 kg x 7 reps (+12 pts)
    • 21 kg x 6 reps (+11 pts)
    • 21 kg x 5 reps (+11 pts)
    • 21 kg x 4 reps (+11 pts)
    • 21 kg x 3 reps (+10 pts)
    • 21 kg x 2 reps (+10 pts)
    • 21 kg x 1 reps (+10 pts)
  • Chin-Up:
    • 1 reps (+3 pts)
    • 2 reps (+8 pts)
    • 3 reps (+14 pts)
    • 2 reps (+8 pts)
    • 1 reps (+3 pts)
  • Running:
    • 0:43:07 || 5.5 km (+266 pts)
    • I probably tried to go too fast on the first mile, but I recovered okay during the second lap.
Weight: 188.5

“Only accurate guns are interesting.” -Townsend Whelen

When I was active in the target shooting community, I came across this quote from Col. Whelen. Part of the way you learn whether a gun is interesting is to fire it at very clearly defined targets. Firing into the air won’t tell you very much. I thought of the quote again this week while trying to figure out how to measure my progress while working through the introductory 10-week program of You Are Your Own Gym. I will probably refine these goals over the next few days, but here is my first draft. We’ll see if I can hit these targets!

  1. Weight: Mark writes that a sensible rate for weight loss is half a pound to one and a half pounds a week. Therefore I’m setting my “100 yard” target at five pounds loss by January 15, 2012 (70 days from today). My “200 yard” goal is ten pounds by that date. I weighed myself this morning and I’m at 188.5, placing my targets at 183.5 and 178.5, respectively. My really long-term goal is to be stable at  175 pounds for the rest of my life. I guess I’ll define that as my “1000 yard” target!
  2. Strength & Endurance: I want to complete the 10 week program. I’m going to try starting with the 1st Class Program. However, I haven’t tried most of these exercises, so if I need to back down to the Basic Program, I’m not going to be too disappointed. If I can reach 50 good-form push-ups in one set, I’ll know I’ve gotten somewhere!
  3. Speed: I want to be able to run/jog/walk a 5k course in less than 39 minutes. Mark doesn’t place any emphasis on aerobics in his book, but I feel as if a human should be capable of covering some ground when he or she needs to, and right now… well, let’s call this the “Zombie Apocalypse” goal and leave it at that.
  4. Flexibility: I am very inflexible right now. For instance, I can’t get within 4″ of my toes, so I’ll list “touch my toes” as my goal, and “palms on the ground” as my stretch goal.*
Okay, that should be enough for now!
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*Hah! I entirely did not catch myself making a pun there… I’ve apparently become badly infected with corpospeak

Day 1/70 – the countdown begins

Unless my math skills have deteriorated even more than my muscles have, 10 weeks equals 70 days. The YAYOG intro program is 10 weeks long. I’m going to go at it with as much intensity as I can muster, and—with luck—record my progress here.

A few of my preconceptions:

  • I’ll make slow progress, not dramatic progress.  After all, I’ve been sedentary for 13 years except for a couple of earlier attempts at losing weight that I didn’t stick with for more than three months.
  • Food (overeating) is going to be my biggest problem (sadly, I confirmed this last night when I ate 5 slices of pizza, when two or three would have been plenty).
  • I’m worried about injury, but this program is supposed to minimize the chance of that.
  • I’m going to want to quit.

I’m not really sure how to measure progress. Later today I’ll try to post a list of my goals, but I’m going to have to refine them as I read more of Mark’s book. I certainly hope to lose the excess flab around my stomach, but see “food” above… The reality will probably be that I’ll get stronger but look the same there. No six-pack for me… 🙁