12 week challenge

[LeafUF]

For those of us outside the year round sun and sand of Florida Memorial day weekend marks the opening of beaches and pools. Today is exactly 12 weeks to that weekend. So I am challenging myself to be "beach ready" by then. Figuring my Day One thread was so helpful to me that I would start a new more ambitious one.

I am breaking this challenge up into 3 4 week periods with a progress check at the end of each 4 weeks. I did my weight and measurements today as my baseline and will do the same on April 1. The first 4 weeks I think will be the toughest for me as I am in the middle of moving and on a project that requires a good bit of travel. Still, no time like the present to get started.

I will be posting here regularly, if not everyday, if others would like to join me please feel free.

[LeafUF]

Starting stats

H: 5'10"
W: 180
Waist: 33.5"
Chest: 40"
BF%: 12.5%*

Goals
H: 5'10"
W: 172
Waist: 32"
Chest: 40"
BF%: 9%*

*Best guess using a combination of pinch test and calculators. Pinch test has me in the single digits already but I know that is not accurate.

[96Gatorcise]

Originally Posted by LeafUF

Starting stats

H: 5'10"
W: 180
Waist: 33.5"
Chest: 40"
BF%: 12.5%*

Goals
H: 5'10"
W: 165
Waist: 32"
Chest: 40"
BF%: 9%*

*Best guess using a combination of pinch test and calculators. Pinch test has me in the single digits already but I know that is not accurate.

Using your numbers you are currently carrying 157.5 lbs of lean mass and 22.5 lbs of fat mass. If you lost 15 lbs and maintained your LM that would put you at 5%

to get to 9% you only need a 7-8 lb drop in FM while maintaining LM. readjust your goal to 172 lbs

[LeafUF]

Originally Posted by 96Gatorcise

Using your numbers you are currently carrying 157.5 lbs of lean mass and 22.5 lbs of fat mass. If you lost 15 lbs and maintained your LM that would put you at 5%

to get to 9% you only need a 7-8 lb drop in FM while maintaining LM. readjust your goal to 172 lbs

Thanks Gatorcise, you know I felt funny about the numbers but I could not figure out why. I will edit my goals in the earlier post. I should try doing math next time.

[gatorsfan530]

LeafUF: I think this is pretty neat, and I could use something like this as well.

I'll look in to this but a nice idea nevertheless....

[Dreamliner]

This is a great idea. Realistic goals. Short time-frame. As I am not concerned with weight, my 12 week goals would be:

pistol squat
one-armed pushup
back bridge
handstand
muscle-up

These are commonly referred to as 'Level 3 Skills' in the gymnastics world. Of these skills, the pistol is right around the corner. The one-armed pushup is somewhat farther out. The rest will be challenging but I would not have assigned them as goals if I believed they were unattainable over the next 12 weeks.

Add: because I'm a little overwhelmed by the prospect of learning five different skills simultaneously, and because strength is the larger goal, I intend to prioritize the skills accordingly:

Pistols here and there, most days. One-armed pushup progression three times a week, first in workout. Back bridge variations inserted into warmup immediately, receive more emphasis once pistol is mastered. Yoga Crow Posture, inserted into warmup, as preparation for handstand. Finally, continue to add weight to chinups, and on unweighted set, strive to get sternum closer and closer to bar.

[LeafUF]

I like it. I used to do a pretty good back bridge but haven't tried in years.

I know you have posted a little about the pistol squat and one armed pushups in other threads so hopefully you can keep us update on the progress you are making in here.

[G8RBrave]

I'm down.

Starting stats

H: 5'8"
W: 139
Waist: 32"
Chest: 37"
BF%: 13.6%*

Goals
H: 5'8"
W: 147
Waist: No larger than 33.5"
Chest: 38.5"
BF%: No higher than 15%

I also want to be able to hold a plank for 2 minutes and be able to complete the 5/3/1 240 bench chart in that time frame. I'm currently working the 230 chart.

[LeafUF]

Nice solid goals. I might steal the plank one, I did some on Sunday and I hurt for days. Finally breathing without feeling it today I did some more.

I can get to about a minute for one plank and then around 30 s for two more.

[ATL_Gator]

I'm down, will post stats sometime this weekend though.

[96Gatorcise]

no worries

BTW I want in I need the challenge I have been a very naughty boy the past eight months

[96Gatorcise]

Leaf BTW those are very respectable numbers you already have

[LeafUF]

Thanks, Ive been working hard since last March/April. I was floating around 200 and did not look good. Lately I have been staying around 185 mostly though in December I got down to 175 for a little while before slacking off.

[96Gatorcise]

OK folks I am throwing my hat in the ring. So let the fat jokes and but but but you are a professional begin....

I have been in total burn out mode for quite some time and my diet has gone to ****. Well I turned 40 in Feb. and I went to the dr. to get some new baseline blood work done.

I have been in some major denial and it doesn't help that I carry my weight in my midsection (gut to ass) so I never look like I am putting on weight until I have.
so here is the dirty...

Ht 5'8"
Wt 197
waist at the navel 41 inches
chest at the nipple 43 inches
BF% drum roll please.......25% per Omron (bio electrical impedance)

goal

Ht 5' 10 ( hey we can all dream)
Wt 177 (being realistic)
waist 34 in
chest 43 in
BF% 15%

[ATL_Gator]

My stats:

Height: 6'3"
Weight: 206 lb
Chest: 42"
Belly (across navel): 38.5"
Waist (where pants/belt goes): 37"
Thigh: 25"
Calf: 15.25"
Bicep: 13" (straight arm), 14" (flexed)
Neck: 16.5"

2 body fat calculators using tape measurements says I am around 20% right now. I believe that.

Goals:
Belly: 34
Waist: 34
BF%: 14% or less via same calculators

The other stats I don't really care about, they are what they are.

[LeafUF]

Glad to see so many joining in.

Just got back from a good chest workout.

[mogator]

Here goes:

current
5'10"
235
Chest-48"
Biceps-17.5"
Waist-35"(belt line)
Body Fat-17%
2 turkish get ups with 80lb. kettelbell(each side)
60 yd bear crawls with power wheel

Goals
215 lbs
waist-33
Body Fat-12-13%
5 Turkish get ups with 80lb kettelbell(each side)
120yd bearcrawl with power wheel.

[chrisleakfan4life]

Well i'll chime in

I'm not 100% sure i measured myself correctly with the measuring type but i believe in did


Stats:

Height: 5'7-5'8"
Weight: 205
Waist: 36-38"
Stomach: 45"
Chest: 42"


Goal:

Weight: 175-185
Waist: 34"
Chest: 38-40"

Basically want a 34 inch waist and be able to fit into medium shirts, that is my ultimate goal. Whatever weight/body fat percentage i need is my ultimate goal, im guessing that will be more in the 160-170 range than 175 but we'll find out!

[vaxcardinal]

Originally Posted by chrisleakfan4life

Well i'll chime in

I'm not 100% sure i measured myself correctly with the measuring type but i believe in did


Stats:

Height: 5'7-5'8"
Weight: 205
Waist: 36-38"
Stomach: 45"
Chest: 42"


Goal:

Weight: 175-185
Waist: 34"
Chest: 38-40"

Basically want a 34 inch waist and be able to fit into medium shirts, that is my ultimate goal. Whatever weight/body fat percentage i need is my ultimate goal, im guessing that will be more in the 160-170 range than 175 but we'll find out!

I've heard them say that you should weigh yourself in the morning because your weight can fluctuate slightly throughout the day but never knew that your height could also fluctuate.

[Dreamliner]

Originally Posted by vaxcardinal

I've heard them say that you should weigh yourself in the morning because your weight can fluctuate slightly throughout the day but never knew that your height could also fluctuate.

Height does fluctuate. You're taller in the morning.

On a serious note, that's why you should not exercise strenuously after getting out of bed.