For the first quarter of 2018, my main goal was to improve my cardiovascular health. I did this by training for/running a half-marathon.
The race was not easy. Mr. WoW finished ahead, but came back to run the last half mile with me. When the finish line was in sight, he said something like:
Wanna sprint to the end?
I did not. I could not. I didn’t mention it to Mr. WoW, but I was a little scared that my legs were going to give out. I’ve never felt like that before and it was disturbing.
However, I did finish. While it wasn’t the time that I had hoped for, I’m happy to have completed it. I’m so happy in fact that I’m going to run another half-marathon in December. The WoWs and I are considering races in Atlanta, Durham, Texas, Florida and California.
Cardio health is critical and I plan to keep on running. However, I’m scaling it back until the fall when the half-marathon approaches.
And then there is the walking. I’m going to walk 6,000,000 steps this year. This will keep me safely ahead of My Sons Father and will hopefully lead to better body composition.
In the meantime, I need a goal for the second quarter. I’ve decided to focus on strength training.
Strength Training And Plastic Hulk Hogan
At the end of 2017, I could do 10 pull-ups (proof here). This week, I tried and could only do 4. When training for the half marathon, I let my strength workouts lapse and now I’m seeing the results.
For this quarter, strength training will be my focus. I’m going to base my regimen loosely on P90x which I’ve had success with. For the leg part of the workout, I’m going to add squats and deadlifts. I’ll also be running and biking to keep my cardio strong, but it won’t be my emphasis like it was in the first quarter.
What I’ll Measure
I love numbers and plan to keep track of a bunch of them. The main ones I’ll be paying attention to are:
- Weight: the least important
- Body fat %: still need to get under 15%
- Muscle mass: can I gain muscle weight?
- BMI: body mass index
I have a scale that uses bioelectrical impedance to measure body composition. I know that this isn’t the most accurate way to measure, but by weighing myself at the same time and under the same conditions (Thursday morning when I wake up), I’ll minimize variables.
I also need an exercise measurement, so I’ll be tracking my total number of push-ups and pull-ups as well as max reps. My maxes are currently:
- Push-ups: 21
- Pull-ups: 4
The most push-ups and pull-ups I’ve ever done are about 70 and 10 respectively.
Goals
My main goal is to look like plastic Hulk Hogan:
Or maybe this guy (the dude holding the balloon; not the flying beast [I already look like that] ):
Just kidding.
It’s difficult for me to figure out goals because I have no idea what my potential is, especially for muscle gain. So, I have to pull some numbers out of my rear end:
Pictures
In the interest of transparency, I have to post pictures too. Ugggh. And sorry. I hate this part, but pictures are the only way to tell the whole story.
My Why
I’m challenging myself for two reasons:
1) Curiosity
I have no idea what my physical limits are. Until last Saturday, I didn’t know that I could run a half-marathon. It’s fun to carefully push your boundaries.
2) Optimal Health
I have relatives in their late 70s who have sharp minds and walk multiple miles every day. They seem to never stop moving. In retirement, they enjoy a rich life of travel and contributing to their community.
I also have relatives who are in their 60s that can barely get off the couch without assistance. They lead a sedentary lifestyle and make poor diet choices. I worry about them. If they make it another decade, what will their lives look like?
This is everything:
Quality of life
I want to be independent for as long as possible. I don’t care about living long, but I do care about having high quality of life for as long as possible.
That’s all.
But wait, I lied. I really do want to look like plastic Hulk Hogan. But really, who wouldn’t?
Just kidding. (again) Maybe…
Really, I am kidding.
I just wanted another excuse to show this “art”:
If you figure this out, let me know. I’ve always been a skinny sunofagun. The joke growing up was “if he turns sideways you won’t see him!”
Way curious to see how this book pans out for you. If we show up greeted by a life-sized Hulk Hogan with pasty white skin, I’ll be convinced.
I put in a pull up bar that you bolt right onto the joists, in our laundry room, It’s great for hanging up shirts to dry. I’ve been stuck at 6 or 7 for my pull-up max. I blame the weight of the world on my shoulders pressing me down. 😉
Cubert! Exact same story with me, except now I’m super-skinny, but with a gut. Really not a good look.
That book is really good. I’m reading it again now. I hope it works…
Money is important. But nothing is as important as good health. And often, the two go hand in hand.
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Yep!
Excellent plan!
I do strength training too for the whole “Quality of Life” thingee you mention. I’m 58 and the older I get the more I value exercise in general and strength training in particular. It makes a big difference.
Being Freaky Frugal, I do all the training in our apartment. I can do 9-10 chin ups (easier than pull ups I think). I can do 15-20 super-slow-motion push ups which makes them harder than regular push ups.
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Oh man, the slow-motion push-ups are torture!
Just make sure you nail down proper technique before you get into heavier squats and deadlifts. It’s not rocket science but there is some bad information out there on YouTube from “gym bros”. Having said that, I highly recommend strength training. To lift a tweet I saw the other day, reading and strength training are two activities with the highest benefit/cost ratio.
Thanks Justin!
For the longest time, I wouldn’t even touch squats or deadlifts. I did a bunch of reading on them and then had a knowledgeable person check my form a couple times. I’m still taking it very slow.
You just reminded me of all the wonderful moments in races where I saw the finish line and did not know if my legs were going to get me there. Thanks! Good luck with the strength training. I bet it actually helps in your next half.
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Dang, you’re kicking everyone’s ass over here getting in shape!
My gym is literally downstairs and I haven’t gone an in a while :/. I’m glad there are PF bloggers I follow who can inspire us all haha.
Haha, wait until I actually accomplish something!
Is there a version of that book for women? Except maybe with a title like Sexier Leaner Stronger or something?
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There is! It’s called Thinner, Leaner, Stronger! Same author. I’m not 100% convinced on the diet info it has, but I’m trying to at least lean more toward his eating plan… But I do like all the info on the muscle building. I got into it last fall, and actually lost 5 lbs while gaining muscle, but then the holidays came up and, well… Lately I’ve been running again and feeling more in shape, so maybe it’s time to get back to that.
Ha, the holidays are always a bad time!
“I’m not 100% convinced on the diet info it has, but I’m trying to at least lean more toward his eating plan.”
Yeah, I’m always skeptical about these books. While I think there is probably an optimal way to work out and eat, it’s a bit different for everyone.
OK – just requested it through my library system. Thanks!
Marcia, there is! However, see the other comment below!
Strength training is a perfect exercise because it strengthens the bones (weight bearing), increases your basal metabolic rate, better “afterburn” than cardio, and aesthetically improves physique (perfect for summer!). I’m going to beef up my strength training regimen as well.
Those are some great goals too! It’s interesting how you are aiming for a lower BMI but you put “doesn’t matter” for goal weight. You will have to lose a few pounds in order to lower your BMI. Unless you grow a few inches taller, that is 😉
I don’t know what to do about weight because I have no idea how much (if any) I can put on. I also have no idea how much I’ll lose. Therefore, my main goal is to get leaner. All of this is a bit of an experiment.
Been waiting for you to get off this run around the world kick you have been on and start some weight training! I am just finishing up my 12 week challenge and I’m ready to move on for a little motivation from the skinny, wimpy, Colorado blogger! JKJK I am terrible at pullups and have been my whole life so I’m jumping in on your challenge with pushups and pullups, I’ll check my max tonight at my boxing gym and email you this weekend……if you are up to my challenge!!!!!
I also like to wager, what about the other one buys the other guy a Hulk Hogan tank top or something fun like that?! Open to ideas of course.
A Hulk Hogan tank top! Let’s do it!
Glad you’re joining me and see you in June or August!
Ugh. These “fitness” posts hurt my head. If you care, do CrossFit and be done with it. No planning, no thinking, just show up and get results. Easy. Unsubscribing because I can’t see someone so lost in this regard giving advice on other aspects of life.
Shannon, I’d appreciate it if you’d elaborate on your comment. Why is Crossfit better than anything I may be doing? And why am I lost? What particular aspect am I getting wrong? Have you read the book I mentioned and if so, what issues did you have with it?
1500 dude, don’t feed the troll. Back away slowly and delete the comment.
Shannon had left normal comments in the past. I was hoping he was just having a bad day.
Possibly was having a bad day but it’s also a very common attitude for those that do Crossfit. They seem to be completely against any other sort of exercise routine.
Keep doing what you’re doing if you are seeing progress! 🙂
Yeah! Is Crossfit an exercise routing or a religion? And if you do Crossfit, do you have to tell everyone you know about it/put bumper stickers on your car/wear t-shirts.
I know that it works because I know some incredibly fit people who do it, but calm down a bit folks!
Woah. First of all I don’t think Mr. 1500 was giving advice. He was mostly just delineating what he plans to do after reading a book that was recommended to him. Second, there are many ways to achieve a lean and strong body. CrossFit is not only expensive, the repetitive high intensity movements in CrossFit make a lot of people prone to injury. I’ve had a number of patients have shoulder problems and other joint problems due to CrossFit. Anyways, getting lean and strong is 80% diet. If you eat clean and stay away from pro-inflammatory stuff, you’ll be fine.
Thanks Dr. McFrugal! I’m still trying to figure out what Shannon’s issue was with my post. I wish he (I know he’s a “he” from past comments) would have elaborated.
Your inflammatory food comment also got me thinking. I did a Google search and there is a ton of information out there. When you have a moment, I’d appreciate it if you could direct me to a good source on the topic.
Thanks!
Good on you… Does this mean that I have to start weight lifting and strength training again?
I can do that. I don’t know how we measure it. But… I feel a challenge coming on. I’m sensing something that involves a yellow speedo:
https://www.amazon.com/Contour-Swimsuit-Gary-Majdell-Sport/dp/B004N7W8C4
Or:
https://www.amazon.com/Yellow-Swimsuit-Gary-Majdell-Sport/dp/B0045JCU0A
A yellow bandanna, and a bleached handlebar mustache… We are getting back together where this would be appropriate attire in Sept… I hear there’s a pool there!
HMMMMMM…
MrWow recently posted…Half Marathon – Only Half Crazy!
“Good on you… Does this mean that I have to start weight lifting and strength training again?”
Do it! But you don’t have to. You already have muscle. I’m just scrawny.
Those speedos are… Ummm… Do they have a tangerine one? https://www.youtube.com/watch?v=E3ks9GS26Ng
It looks like they have multiple colors…
BTW… This one is fantastic!!
https://www.youtube.com/watch?v=ZPm3FSTbrQ4
MrWow recently posted…Half Marathon – Only Half Crazy!
I think this is a great plan, man! Excited for you and all the strength gains you’re going to make!
I’d recommend also tracking weights and reps for any of the specific exercises you’ll be doing regularly (like the squats and deadlifts you mentioned). You’ll be amazed at how much you progress on those with just regular, small improvements and consistently hitting the gym (aka the part I always struggle with).
Also, if you guys do Durham for the next marathon I’d be interested in joining….or at least driving down to cheer/heckle.
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I’m going to try and convince you and the wows to do an obstacle course run! Maybe? And hey that combines strength and stamina! Strength training is so important, especially too for women, who tend to shy away from it in fear of bulking up. In reality that level of strength is VERY difficult to achieve, but strength training protects bone in older age and when menopause starts for women. And, the bonus is your body burns more calories when you’re sitting around doing nothing. YESSSSS!
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Hmmm, the WoWs are frequently in town. Let’s see if they’re interested!
Looking forward to the follow up post where plastic Peter Thiel funds plastic Hulk Hogan’s lawsuit against plastic Gawker!
Ha ha! Don’t mess with Peter Theil. A pissed off billionaire with a strong personality is best avoided!
Awesome plan. Quick question , looks like you’re going to be doing a ton of walking. The frugal side of me and my knees are constantly in disagreement over how often to replace my Merrill hiking shoes. I’m lucky to have lots of trails nearby so I walk over a good amount of rocks and varied terrain which really helps with the fat burn. Let me know how often you replace your shoes. And if you use the same shoes for running and walking.
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Hey Brad!
I wear the exact same shoes for everything I do outside; Nike Flex RN running shoes. They are comfortable and fit me well, so I bought 3 pairs of them.
I have no idea how often you’re supposed to replace them. I toss mine when the wear on the bottom starts getting out of hand. I hope that I’m doing the right thing!