Are you eating enough? Exercising enough? Sleeping enough?
During staff planning this summer at our school, one teacher shared a story about how his father would always ask the same set of questions when his father thought he needed help, “Are you eating enough? Exercising enough? Sleeping enough?” After sharing this story, the teacher said something that stuck with me. “This takes care of 60% of our problems. We have each other for the other 40%.” So much of what we do in life depends on our overall well being. I have lots more to say on that topic but THIS blog about our 1-year challenge, so I'll stop there.
One month in, and it's going well. Micah is recovering from his knee surgery. Micah has missed two weeks of working out (six total) due to the surgery. I've missed one day so far. The chart we're keeping has been a motivator for me. Knowing it's posted publicly and all our followers (Aiden) see it, also helps keep me honest. But I think the biggest motivator so far is that I'm able to do this with my son. And at his age, 75% of his workout builds muscle and 25% maintains it. It's the opposite for me. So if I want to get close to sticking with him, I've got to put the work in :-)
Micah did his first workout this week since the surgery. He did great! No dips and no leg work, but he was able to do everything else (even the handstand).
Three weeks in and I've noticed a few things. I'm getting calluses on my hands. It's kind-of cool. My form continues to improve. We've been doing wall assisted hand stands for 45 - 60 seconds. Today I was able to pull off the wall for a few seconds during the handstand. It's a baby step AND it's progress. And finally, I've gotten the workout down to one-hour which is great. I'm still loving it!
The other highlight from today was Micah and I helped move the BJJ gym. They got a new spot and we worked five hours moving, laying mats and building stuff. We had a great time and got a good workout in :-)
The second week is done. Fifty more to go :-) We're working out three times a week - Monday, Wednesday and Friday.
Micah had surgery at the end of the first week. He missed four workouts and he plans to be back starting Monday.
After just six workouts, I have become much more aware of my form. I'm sure if there was a professional coach working with me, he would point out all the things that I'm doing wrong. But since YouTube doesn't have that feature, I think I'm doing pretty good. My form has improved.
We decided to take a picture of the tallies and a picture of us at the end of each week. I'll post them here. Micah plans to make a video at the end of the 1 year challenge that captures our progress. Hopefully the photos are helpful for that too.
My dad worked out alone today :( He said he could already feel a difference by the third workout!
I had surgery on my knee yesterday from an older BJJ injury. I should be out of BJJ for a couple months but a big old brace on my leg isn't going to stop me from the RR! I'll be back at it next week hopefully.
The picture below shows the chart that my dad added to our workout station - each tally is a day of the RR completed. We should have somewhere around 150 tallies by the end of year, along with a sick motivation 1 year transformation video!!!
Also here's a picture of my braced up leg.
Our second workout was a success! It's actually a great workout. It starts off slow but by the end you can feel it! We spent some time watching Antranik's videos between workouts (and before our first workout) to understand the routine and form. Micah has been very helpful in figuring out the form and navigating through the videos.
We decided to workout Monday, Wednesday, Fridays. This allows us to do BJJ on the weekends. I hope to squeeze a run or two in during the week.
Our starting progression is below:
Bodyweight Fitness - Recommended Routine
Shoulder Rolls Set 1, Reps: 10, Scapular Shrugs Set 1, Reps: 10, Camel Bends Set 1, Reps: 10, Straight Arm Overhead Pull Downs Set 1, Reps: 10, Straight Arm Chest Flies Set 1, Reps: 10, Band Dislocates Set 1, Reps: 10, Front Leg Swings Set 1, Reps: 10, Side Leg Swings Set 1, Reps: 10, Wrist Mobility Exercises Set 1, Reps: 10 EACH
Body Line Drills
Plank Set 1, Minutes: 1, Side Plank (Both Sides) Set 1, Minutes: 1, Reverse Plank Set 1, Minutes: 1, Hollow Hold Set 1, Minutes: 1, Arch Hold Set 1, Minutes: 1
Stomach-to-Wall Handstand Set 1, Minutes: 1, Set 2, Minutes: 1, Set 3, Minutes: 1,
Parallel Bar Support Set 1, Seconds: 45 Set 2, Seconds: 45 Set 3, Seconds: 45
Pull Ups Parallel Bar Dips
Set 1, Reps: 7 Set 1, Reps: 8
Set 2, Reps: 7 Set 2, Reps: 8
Set 3, Reps: 6 Set 3, Reps: 8
Squat (with 35 lbs) Foot-supported L-Sit
Set 1, Reps: 10 Set 1, Seconds: 30
Set 2, Reps: 10 Set 2, Seconds: 30
Set 3, Reps: 10 Set 3, Seconds: 30
(See the video - these pushups are much different than the basic one you learned in gym class years ago)
Pushup Horizontal Row
Set 1, Reps: 10 Set 1, Reps: 8
Set 2, Reps: 10 Set 2, Reps: 8
Set 3, Reps: 8 Set 3, Reps: 8
Our first workout was a success! The REDDIT site is a must in following this workout.
Before we got started, we took our weight (Dad = 165, Son = 160) and took our day 1 photos (flexed and unflexed - shown below).
I found the foot supported L-sit very difficult. I felt like my arms were too short to get my rear-end off the ground. It was quite frustrating. I also struggled with the wall supported hand-stand. Then I checked out this video. I was able to do the foot supported L-Sit. The hand stand is also challenging. I kept trying it and eventually got it.
FORM IS EVERYTHING in this workout. And Antranik's videos are AWESOME!
We had an exciting first day!
My son convinced me to do a 1-year challenge. After some research, he found Bodywork Fitness (BWF formerly known as the Regular Routine) on REDDIT. The support materials and videos are impressive. One of the great things about BWF is that it does not require weights. However, it does require a place to do a few exercises. I was surprised that I could not find a simple plan to build a gym for these exercises. So we decided to make one!
My goals in building this gym were:
- Inexpensive (I went through several designs and kept simplifying them.
Eight 2x4s and two 3 foot 1" cast iron pipes along with fasteners are all you need)
- Compact (my wife permitted me to put in our bedroom.
We don't have a lot of space)
- Easy to build and easy to use!
Check out the Instructable on how to build it (we got over 6K views
in the first 24 hours!)
Check out the REDDIT post here.
You can download the directions at the link below.