April was a tough month. I'm trying to workout three times a week. Micah has been less committed. This month I missed three workouts (I might have forgot to mark one). One of the challenges is the Regular Routine is a tough work-out. I felt the mental aspect of it four months in. I'm hoping to re-dedicate myself to it during May.
Now on the good side. I'm still making progress. Pull-ups and L-sits are the most challenging parts of the work out. I'm up to three sets of 8 pull-ups but the last few of the last set are not clean. For L-sits, I do one leg assist on each side for 40 seconds and for the third set I use dumb bells as elevation handles and do a knee tuck L-sit. I'm making progress with the hand stand. And I've made the most progress with push-ups. I've moved to ring push ups and can do 3 sets of 7. I've tried the rings with the support hold - it's SUPER difficult. Gymnasts make this look SO easy.
This month I plan to continue to make slow progress on the pull-ups. I hope to have 3 clean sets by the end of May. I will work towards 30 seconds on the ring support holds. And I hope to have a full 30 seconds on the knee tuck L sit. I'm working toward a full L-sit by the end of June (month 6 - the half way point).
Last observation - I'm only doing Jiu Jitsu twice a week and I'm convinced that the RR has had a huge impact of my BJJ. I'm stronger than I've ever been.
Three months in and we're still at it. I'm working out three days a week - Micah is doing it less often. I continue to hop that he picks up the pace. Working out with dad is not as cool as he thought it might be :-)
This month I only missed two days and I'm still seeing progress. Most notable is the progress for push-ups and dips. I'm up to 3 sets of 10 diamond push-ups and don't feel super challenged by them. I just purchased rings so I moving to ring push-ups this coming week. Between my shoulder and sternum issues, I struggled with dips the first two months. I finally got those sorted and 3 sets of 8 dips are relatively easy at this point. Mid April I hope to move to ring dips. I continue to progress on the L-sit. I can hold a full L-sit for a few seconds with hand bars. I've continued to see slow progress on the hand-stand. The place I'm making the least progress is pull-ups. My first set is cleaner than it was last month - I can do 8 very solid pull ups (more if I push myself). But I still can't do 3 sets of 8 legit pull-ups (I do them but the get ugly at the end).
The one place I've struggled is to find balance between the physical activities I love. Three one-hour work-outs is a real time commitment for me (as well as a physical commitment). I'm only going to Jiu Jitsu twice a week at this point. And I'm struggling to find time to run. I might try to cut the RR to twice a week, JJ twice a week and run twice a week. I've been thinking about that a lot -I guess we will see.
February has been a bit of a tough month. I injured my shoulder at Jiu Jitsu. Both Micah and I were sick (Micah was sick longer than I was). The good news is that I only missed two work outs and I'm still seeing progress. Micah missed a bit more. This has lead to some interesting conversations about hard work, discipline and motivation. If you can master those three, you have half of life figured out. The other half has to do with grace, kindness, love and justice :-)
The biggest area of improvement this month has been my L Sit. I'm doing one leg support for 40 seconds. I'm also doing three sets of 10 reps of diamond push-ups. My pull-ups are getting cleaner - 3 sets of 8 reps. And my balance is slowly improving in the handstand. All good stuff! Still loving the workout!!
We began the second month this week. On Wednesday we made our first progression. We moved from regular BWF push-ups to diamond push-ups. We're still working on the form for diamond push-ups. On Friday we made our second progression. We moved from double foot assisted L-sits to single foot assisted L-sits. We had worked to three sets of 40 seconds on the double foot assisted. We started at 30 seconds with the single foot. A great video on the L-sit progression is here!
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!