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Reflect and Reevaluate - The Same Thing Only Different in 2015

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Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Mon Jan 05, 2015 8:14 am

So, to start the year I am only making three goals, and I think that they are all achievable.

1. Drop at least 17 lbs, preferably 22.
2. Workout at least twice per week for a minimum of 48 weeks this year.
3. Set a goal at the beginning of each quarter and develop a plan to achieve the goal.


1. I started the year at 182, and I ended the year at 182. I made some progress for a while, nothing dramatic, but backslid in the later half of the year. Ultimately, this goal was a fail!
2. Again, I did pretty well until September, but then September through November was a rough time with my wives health, my health, and the start of classes. Ultimately, this goal was a fail!
3. I started with pullups, trying to increase reps. I eventually moved from reps to weighted pullups. By August, I was doing pullups with BW+30lbs. I toyed with one-arm pushups for a short while. Then I struggled to even maintain the weighted pullups and eventually stress and sleeplessness took over, and I stopped working out entirely for a couple of months. Ultimately, this goal was a fail!

Reflecting on the past year I am reminded that sometimes just surviving life's challenges is the only victory that counts. I am also reminded that with the exception of a couple of months in the fall, my workout routine was solid for most of the year, and shutting down for two months does not take that away. Finally, I note that some goals change as time goes by and others do not. It makes it worthwhile to really stop and take stock more often than just the start of the year. This third point leads me to a plan for the coming year.

Goals for 2015:
1. Lose 15-20 lbs.
2. To reflect and reevaluate at east quarterly on my progress and set new goals based on this reevaluation.
3. To maintain a consistent and regular workout schedule throughout the year.

In some ways these are very similar to my goals from last year, but those were great goals. Even though I did succeed on all of those last year, I saw a lot of positive outcomes from that effort. With a slight revision in my approach, I expect to see improvement on many fronts!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cesar on Mon Jan 05, 2015 8:18 am

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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Mon Jan 05, 2015 8:20 am

To start the year, I want to improve my conditioning and flexibility. I have done great things in those areas over the past couple of months. Here are some short terms goals for the first quarter:

1. Complete 100 triburpees
2. Do yoga most days
3. Do a high intensity conditioning workout 3x per week
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Mon Jan 05, 2015 9:23 am

Push-Pull-Legs-Core

10 Pushups
10 Ring Rows
10 Squats (L/R=1)
30 sec Plank
5x

30 mn of yoga with Adriene

A solid day... now the brutal cold has set in, so I have to decide if I will get out and walk. Today it is -7°F and windy, so I think I will pass on waling today. Nevertheless, this was a good start to the week!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cesar on Mon Jan 05, 2015 9:52 am

Solid quarterly goals;

100 tirburpees - just getting them done first then focus on time or just get them done and move on to something else?
Yoga - Most days? what does that mean? 3x weekly, every other day? Just curious.
HIIT - is key!

Solid session this morning. Great start to the Year!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Brahma Bill on Mon Jan 05, 2015 6:37 pm

ccheatum wrote:To start the year, I want to improve my conditioning and flexibility. I have done great things in those areas over the past couple of months. Here are some short terms goals for the first quarter:

1. Complete 100 triburpees
2. Do yoga most days
3. Do a high intensity conditioning workout 3x per week
Sound doable even when life intervenes. Looking forward to watching your progress.

ccheatum wrote: Today it is -7°F and windy, so I think I will pass on waling today. Nevertheless, this was a good start to the week!
I wouldn't leave the house! :affraid:
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by itlives on Mon Jan 05, 2015 11:12 pm

Subbed!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Dave on Tue Jan 06, 2015 12:19 am

Good to see you still at it CC!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cheesedog on Tue Jan 06, 2015 1:06 am

Cesar wrote:Subbed

itlives wrote:Subbed!

Me too! :wave:
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Tue Jan 06, 2015 11:21 pm

Thanks everyone!

Cesar wrote:Solid quarterly goals;

100 tirburpees - just getting them done first then focus on time or just get them done and move on to something else?
Yoga - Most days? what does that mean?  3x weekly, every other day? Just curious.

For now 100 triburpees just to get them done. Then I will reevaluate in a couple of months. Reevaluating goals and setting new short term goals regularly is part of the plan.

As for "most days" what I mean is most days. Essentially, I will do some yoga every day, excluding weekends, but I am realistic enough to know that I will not do it every day. Sometimes, I just will not have time or will be too tired. Nevertheless, I plan to do the yoga more often than I skip it, so I will do it on most days. :mrgreen:
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Tue Jan 06, 2015 11:22 pm

Forgot to mention today's workout...

1 hour yoga
1 hour shoveling snow (we got about 6" and now it is supposed to get down to -21°F tonight!)
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Wed Jan 07, 2015 9:30 am

Cold morning!

90 Triburpees
17:16

30 minutes yoga

The triburpees are brutal! Nevertheless, I am progressing and have some confidence that I can get 100 of them in a week or so. I will be good to do 100 of them a few weeks in a row to stabilize on that work capacity. At this point, I would like to walk my dog, but it is about -7°F again but really windy so the wind chills are in the -30's°F! I will have to go out to get to work, but I am not sure about taking my dog out in that for very long.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by itlives on Wed Jan 07, 2015 9:35 am

That's a good time on those trip burps! Only 3 minutes away from my best 100. If I remember right it was 14:28. I don't want to do it again anytime soon!
I'm sure your dog thanks you!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cesar on Wed Jan 07, 2015 12:00 pm

excellent work.  You will get the 100 soon.  Slow and steady, Long Haul, remember!
And that is pretty cold out there!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Thu Jan 08, 2015 9:10 am

Thanks guys!

30 min of swimming yesterday evening

30 min of yoga this morning

I am still trying to help my sons get stronger in the pool, so we will be going swimming with some regularity for a while. That adds an extra opportunity for me to get in a nice extra workout. Then after a solid day yesterday, it was good to get some nice yoga time in this morning. The temperature this morning is about -8, so no dog walking today, but the weather is supposed to start getting better this weekend.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cesar on Thu Jan 08, 2015 9:48 am

I do not do any swimming and have heard that it is very zen like - yoga-ish. double the benefit - you improve your conditioning while helping your son do the same.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Fri Jan 09, 2015 9:28 am

Mostly legs

20 squats
10 pushups
10 lunges (L/R = 1)
10 Ring Rows
10 Lateral Squats (L/R = 1)
1 min rest
5x

30 min yoga

Nice workout today. I am definitely going to feel this one for a couple of days, but that is how we get stronger!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by itlives on Fri Jan 09, 2015 9:44 am

:twisted: :up:
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Fri Jan 09, 2015 11:17 pm

Thanks Mike! As predicted, I am feeling it already this evening, but I am glad. This workout pushed me, and I know it will pay off down the line!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cesar on Mon Jan 12, 2015 10:01 am

There you have it CC. DOMS will do it to you. SIMPLE and EFFECTIVE!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Mon Jan 12, 2015 11:06 am

30 min yoga
1 mile dog walk

The good news is that the leg workout on Friday really did leave me with some serious DOMS. The bad news is that the stiffness in my legs caused my hips to move out of alignment, and my lower back slipped out of place over the weekend. I remain optimistic that I can get it right without suffering too much. I will see the chiro later this morning. That will fix the alignment. With the yoga and some foam rolling, I should be good to go. I will have to go a little easier on the lower body workout next time. A little sore is good, bad enough that I cannot keep my spinal alignment is not good!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by itlives on Mon Jan 12, 2015 12:06 pm

Yeah, I'd say that's pushing it a bit.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cesar on Mon Jan 12, 2015 12:11 pm

ouch. yes too much is too much. good luck with chiro
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Brahma Bill on Mon Jan 12, 2015 12:15 pm

I can sympathize. I tweaked my back last week. Not sure of it was all the squats or the big door unit I hauled up stairs.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Dave on Mon Jan 12, 2015 12:19 pm

I'm going to guess door unit. Heavy objects plus stairs can throw even strong and experienced movers a curve ball.

Cesar wrote:ouch.  yes too much is too much.

You wouldn't know anything about that though, would you? :eyebrows:

Hope your back is up to snuff soon CC!

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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Tue Jan 13, 2015 12:48 am

Thanks guys! The chiro went well today, and the alignment is much betterer! I still feel a little stiffness in the right piriformis, but it is nothing a good foam roller cannot fix. I will do a circuit focusing primarily on upper body tomorrow followed by some yoga, and that should get me back into the groove!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cesar on Tue Jan 13, 2015 7:51 am

Dave wrote:
You wouldn't know anything about that though, would you?


No idea what you are referring to. :facepalm:
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Tue Jan 13, 2015 11:36 am

Push-Pull-Legs-Core

10 Pushups
10 Ring Rows
10 Lunges (L/R=1)
10 Mason Twists (L/R=1)
5x

20 min Yoga
1 mile dog walk

This was a good morning. The back is not 100%, but it is much better today. I was easily able to do this workout without any pain. I will keep it a little on the easier side until things completely settle down, but I am on my way.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Wed Jan 14, 2015 12:07 pm

30 min yoga
1 mile dog walk

The back pain has subsided, and I am moving easier now. The yoga has definitely helped a lot! I am not sure I have recovered so readily from a bout of back pain as this. I have to keep doing the yoga regularly!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cesar on Wed Jan 14, 2015 1:47 pm

glad to hear you have noticed improvements. Good luck getting back on the horse.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Dave on Wed Jan 14, 2015 3:48 pm

Good to hear Chris!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Thu Jan 15, 2015 11:28 pm

Almost forgot to post today!

30 min yoga
2 mile hike

Nothing special but good movement. I am finishing the week much better off than when I started.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Fri Jan 16, 2015 8:33 am

Hair of the dog...

20 squats
10 pushups
10 lunges (L/R = 1)
10 Ring Rows
10 Lateral Squats (L/R = 1)
1 min rest
2x

This was the workout that left me sore and vulnerable to my back slipping out of alignment last week. I did 5x then Today, I decided I wanted to tackle these movements but with much less volume. This was a good workout and I should recover better this time.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Dave on Fri Jan 16, 2015 9:28 am

Excellent!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cheesedog on Sat Jan 17, 2015 1:22 am

ccheatum wrote:Hair of the dog...

The dog approves! ;)
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Mon Jan 19, 2015 12:21 am

Thanks gents!

Sat
4 mile hike
30 min swimming

Sun
6 mile hike
30 min swimming

I felt great after the workout Friday. No complaints from the legs or the lower back. I had a great weekend of hiking and swimming since the weather here was so great, mid 40's both days. It was a great weekend, and I am ready to start the week well tomorrow!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Tue Jan 20, 2015 11:00 pm

Monday
4 hours downhill skiing

Tuesday
30 min yoga
1 mile dog walk

Great day of skiing yesterday! Lots of fun and an excellent workout. I can tell that I have been developing a lot of lower body strength. Best of all my workouts made it so that I am not too sore today!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Wed Jan 21, 2015 9:59 am

Today is the day!

100 Triburpees
19:12

This workout felt great! I was exhausted at the end, but I pushed through and finished strong. No time for yoga or dog walking though as classes start to day, so I have to get to work!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cesar on Wed Jan 21, 2015 11:04 am

Excellent Work! 100 in under 20:00
Good luck on first day back to school.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Fri Jan 23, 2015 10:41 pm

Thanks Cesar!

Hard Core
10 Feet-elevated Mountain Climbers
5 Pullups
10 Goblet Squats @ 30 lbs
10 One-leg deadlifts @ 15 lbs (10 each side)
10 Side Plank Band Rows (each side)
3x

This was a fun workout. It has a nice combo of direct core work and exercises that primarily use other muscles but still demand good core stabilization. Loads of fun!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Tue Jan 27, 2015 8:06 am

Monday

10 Prisoner Squat
10 Lunge (L/R =1)
10 Glute Bridge
3x

Needed a quick lower body workout. This was solid and I have felt good since.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Fri Jan 30, 2015 8:05 am

Tuesday and Wednesday I did manage to do some yoga to keep moving some, but I have a cold that has kicked my butt! I think I am on the back side of it now, but it will be a few days before I am rid of all the gunk...
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Fri Jan 30, 2015 8:22 am

20 min yoga and off to class I go...
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Sat Jan 31, 2015 8:27 pm

6 mile hike

I did a great 6 mile hike today. It felt really good to get out and go. Tomorrow I am going to get in a good snow shoveling workout with 9-12" of heavy wet stuff expected!
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End of the month progress report...

Post by ccheatum on Sat Jan 31, 2015 8:34 pm

So, I have dropped 10 lbs since the beginning of the month! That is the biggest success story of the month for sure!

As far as my short term goals, I have completed the 100 triburpee workout. I have been consistent about doing some kind of strength circuit or HIIT workout 3x per week, and I am doing yoga most days. In addition, I have been building up some long hikes on the weekends and mixing in some swimming occasionally as well. Overall, my training has been excellent this month.

For the coming month, I want to continue the triburpee workouts. I have only done 100 reps once, and I would like to do it a few times to build up some consistency and see some improvement. I may also add a backpack to increase the challenge somewhat. I also plan to continue the yoga and hiking as these are doing great things for me both mentally and physically. Along with the occasional swimming workout, I should continue to see great success!
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cesar on Sat Jan 31, 2015 9:18 pm

Sounds like a plan, CC :popcorn:
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cheesedog on Sun Feb 01, 2015 1:50 am

Congratulations on the weight loss, keep up the good work.

Triburpees are just about the ultimate full body exercise! 100 in one workout is quite an accomplishment. :hatsoff:
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Mon Feb 02, 2015 8:06 pm

Thanks guys!

So yesterday was about 1.5 hrs of snow shoveling, all wet heavy stuff!

Today I did another hour of shoveling. Today's was lighter and fluffier, but a lot of it still.

That is two days of intense core work and both went long, so I feel good that I made it through and I am not very sore.

The rest of the week it should be back to the normal menu...
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by Cesar on Tue Feb 03, 2015 10:34 am

shoveling is a great work out. Mine is all cleaned up but we are getting more over the weekend. I think I will try tabatta shoveling...30 secs on/30secs off x until I can not keep up.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

Post by ccheatum on Wed Feb 04, 2015 8:32 am

Mostly legs

20 squats
10 pushups
10 lunges (L/R = 1)
5 Pullups
20 Hip Thrusts
1 min rest
3x

This was a nice workout. I think I can do more sets next time, but I wanted to be certain this felt good before I raised the bar any. I think it will be good this time.
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Re: Reflect and Reevaluate - The Same Thing Only Different in 2015

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