2008 Improvement Challenge [Forum Archive]

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2008 Improvement Challenge

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Posted by: nadirmg

So, yeah. I know we're already almost a quarter of the way through 2008 but summer is coming up and there's a solid 3 months of prep-time remaining to get something done!

Yes, about 3 months until July,which is when I get my vacation, and I WILL be ready. Oh yes.. I will be ready

So... who else is with me?? Don't be pissed at yourself when summer is here and you're wearing a T-shirt over your swimsuit (or birthday suit) because you didn't join the challenge this year and set goals for yourself!

I'd like to start this no later than April 1st and that leaves about a week-ish to get your goals ready and your 'before' pictures taken. So... get crackin'!

Oh yeah, any ideas or suggestions are gladly welcomed!

Posted by: Little Wing

ok i'm in for a 3 month improvement. i'm taking my kids to Montreal in early July...

Posted by: IceDragon

I'm in for this. I've done one of these online challenges before (actually I've done three to date and am halfway through another), and they're SO motivational.

I should be taking update pics soon anyway, but it's up to you guys about the particulars.

Posted by: nadirmg

ladies! nice to have you aboard!

so i probably did a crap job of explaining the 2008 improvement challenge in my latest post. it's a contest. people who want to participate set goals for what they want to achieve over the next 3 months. goals can be anything from strength gains, weight loss, muscle gains, to speed and conditioning.

before and after pics will help in the decision making to see who improved the most. update pictures would also be awesome and, i think, very motivating to everyone that's participating.

some of you like ice dragon and little wing are veterans and know what's up. others that don't know feel free to ask questions here or IM me.

i'll be posting my goals and before pics over the next week

Posted by: SamEaston

Okkkkaaaaayyyy.....im in, but im a bit nervous about posting before pics.

I don't wannaaaaaaaa ....

Goddam you Nadir

Posted by: nadirmg

well, like you were suggesting, sam, maybe we could get the mods to be the judges. and instead of posting your before pics you could just email them to 'em?

i certainly don't want this thing of before pics to prevent people from joining who otherwise would.

Posted by: goob

Quote:

Originally Posted by SamEaston

Okkkkaaaaayyyy.....im in, but im a bit nervous about posting before pics.

I don't wannaaaaaaaa ....

Goddam you Nadir

Yeah what the hell. I'm in. Except I'm going to go for a 10 mile run in under 80 minutes as my challenge. That should be pretty hard.

No pics, don't have a camera, plus i don't have the heart to take up a restraining order on Sam when she sees them.......

Posted by: RasPlasch

This sounds fun. Now I just have to figure out what I want to improve on

Posted by: Little Wing

i want to lose the ten pounds i gained in the last year of sitting on my butt and another ten on top of that.

Posted by: SamEaston

Quote:

Originally Posted by goob

No pics, don't have a camera, plus i don't have the heart to take up a restraining order on Sam when she sees them.......

Bleedin' eck - just the thought of you in anything remotely tight-fitting is enough to send me round the twist Goob.

If i saw pics. . . . well, i don't know what i'd do

Posted by: IceDragon

I want to get rid of this damn stubborn ten or fifteen pounds of fat, I've had enough of it. Other than that, I'm not really fussed, although managing to get my heart rate down to 50bpm would be great (I started almost four weeks ago at 67 and I'm currently at 58, so it's kind of acheivable I guess).

Other than that, just consistancy and sticking to a clean diet - something unfortunately I've failed to do today since it's Easter (eggy bread for one...haven't had that since I was a kid and I love the stuff lol).

Oh, and Sam - you're a size or two smaller than me and I'll still be posting pics hun. It's REALLY motivational to see the differences.

Posted by: Little Wing

i want to lose fat around my waist and firm up there.

Posted by: fufu

I want to do a set of 20 chin ups.

Posted by: Little Wing

if i could do one chin up i'd be proud.

Posted by: fufu

then maybe you have a new goal

Posted by: Little Wing

maybe

Posted by: nadirmg

My Goals for 2008 Improvement Challenge

1. Current Weight (135) up to 145 - 10lb gain

2. Current Bench (135) up to 160 - 25lb increase

3. Current Squat (155) up to 235 - 80lb increase

4. Current Pull-ups (4 sets of 10 at 40lbs assisted weight) up to 4 sets of 10 at BW

5. Meet all of these goals w/o re-injuring my rotator cuff or I will be pissed

6. Build more muscle (bigger lats, delts, traps, tris, bis, and pecs)

I'm bulking right now, so hopefully my lower back doesn't get any chubbier back there than it already is...

Posted by: countryboy

can a newbie join in?

Posted by: nadirmg

sure thing

just post what your goals are and some 'before' pics if you can.

Posted by: countryboy

GOALS:

Get < 20% BF - Current is 26.75, looking for a loss of ~ 7% (.5% per week)
Get < 200 lbs. - Current is 226, would be a loss of 28 lbs (2 lbs per week)

I will start a personal journal to go along with this... need to take some pictures. I have started measurements for the last 2 weeks.. never took any in the beginning back in January.

Posted by: nadirmg

welcome aboard, country boy

Posted by: countryboy

A couple of pics... don't laugh too hard, might hurt yourself..

-Dennis

Posted by: IceDragon

Should be posting pics for this soon.

And countryboy, why the hel would we laugh? You're already on the right path by doing something for yourself, and I wouldn't laugh anyway - mid-2004, I was 236 pounds and 39.4% bf.

You can do it, and if you need any help, just holler and I'll help if I can, mate.

Posted by: Pylon

A little late to the party, but count me in. I'm going to pull a Sammie and hold my pre pics until the end.

Posted by: nadirmg

Quote:

Originally Posted by IceDragon

Should be posting pics for this soon.

wow, amazing change, ice. how long did it take?

Posted by: nadirmg

Quote:

Originally Posted by Pylon

A little late to the party, but count me in. I'm going to pull a Sammie and hold my pre pics until the end.

late? noooooo, we're actually starting it on April 1st - we're still doing early sign-up

wha...? pics at the end? pylon, you're fine. but i don't think sam's allowed to wait. she may be.. disqualified

Posted by: IceDragon

Quote:

Originally Posted by nadirmg

wow, amazing change, ice. how long did it take?

Mid-2004 and I'm almost there now. I've had lapses and fell off the wagon a lot, but I've finally figured out what works for me and what doesn't.

I think it's mainly diet that's held me back, plus I only joined the gym for the first time in September last year.

Posted by: SamEaston

Quote:

Originally Posted by Pylon

A little late to the party, but count me in. I'm going to pull a Sammie and hold my pre pics until the end.

I think the impact factor will be higher, don't you Py?!

Quote:

Originally Posted by nadirmg

wha...? pics at the end? pylon, you're fine. but i don't think sam's allowed to wait. she may be.. disqualified

Why you little ...

Posted by: countryboy

Ice > thanks for the kind words... Guess I am too hard on myself. Just don't like where I was, and want it changed... NOW!

Patience, I know.. it sucks!

Glad to see everyone getting in.. should be fun!

-Dennis

Posted by: Pylon

Quote:

Originally Posted by SamEaston

I think the impact factor will be higher, don't you Py?!

Indeed!

Posted by: IceDragon

Should be posting pics in the next couple of days, just keep getting side-tracked.

Posted by: Little Wing

Quote:

Originally Posted by Little Wing

i want to lose the ten pounds i gained in the last year of sitting on my butt and another ten on top of that.

well i weighed myself the other day n i have lost that weight but i'm still puffier from not having worked out. i wasn't really dieting i just have been wanting a lot of fruit lately and i love the basics of a lean diet anyway brown rice, eggs, cottage cheese, chicken...

we walk a lot so maybe that's helped. i was surprised at what the scales said.

Posted by: nadirmg

Quote:

Originally Posted by Little Wing

i've had an odd thing like that myself. except the opposite.
i expected to weight more. i've been bulking and lifting for over a month and i expected to gain a quick couple of pounds (if anything i thought i'd get some fat poundage going) but i only saw my weight creep up a few pounds

it's one or both of two things
1. i'm not eating enough
2. not lifting heavy enough

it's probably 1.

however!! i can already see a difference in the mirror to my first pictures i took a couple weeks back. so i'm doing something right at least.

Posted by: Little Wing

Quote:

Originally Posted by nadirmg

before and after pics rock. they're very motivational.

Posted by: IceDragon

Finally got me some concrete goals...end of this year so pressure is there but it's achievable for me.

* Run 5 miles without stopping (at the moment I can do about 1.2 but I only started recently)

* Complete OU courses (distance learning)

* Increase my lifts - bench is currently 95 (haven't done it for a while, though), squat is stuck at 111 and deads are the only one progressing nicely at 160. I'd like to see them increase to 110 for bench, 150 for squat and 230 for deads, which I definitely think is "doable".

* Get rid of this last ten fifteen pounds of fat that hasn't shifted since I was in high school. It's going slowly, but by this time next year, I want it gone for good.

* Do an unassisted chin-up (I know I should aim for five, but if I get one, I'll be chuffed, whereas if I hit three and can't do any more, I'll be completely pissed off).

On top of that, I'm also now a volunteer for St John Ambulance, which means I'll be getting trained to first aider, and then all the way through to ambulance technician over the next couple of years, which is one step below paramedic. I'm also now a parent governor, which means plenty of long-ass meetings about how to run the school.

Talk about being spread thin...

Piccys should be this week...

I'm a great prevaricator...

Posted by: countryboy

Awesome goals... and a busy life!

I will get out the dictionary for a few of the words... :-)

Posted by: Little Wing

Quote:

Originally Posted by IceDragon

I'm also now a volunteer for St John Ambulance, which means I'll be getting trained to first aider, and then all the way through to ambulance technician over the next couple of years, which is one step below paramedic. I'm also now a parent governor, which means plenty of long-ass meetings about how to run the school.

great goals but these are very impressive too

Posted by: IceDragon

Thanks guys.

Just took some update pics, I just wish you could see the difference - getting smaller doesn't show well to pictures unfortunately, but I'm actually another dress size down on the last set of progress pics I took. I also need better lighting.

Oh, and not for the squeamish, but I'm currently carrying about 2 to 3 pounds extra water weight for female reasons...

Btw - ignore the clothing, my sportsbra no longer fits me.

And even in spite of that, I SWEAR I can see some obliques and abs beginning to emerge...

Looking forward to seeing the next set of piccys in a few months time, which is a first for me...

Posted by: countryboy

Quote:

Originally Posted by countryboy

GOALS:

Get < 20% BF - Current is 26.75, looking for a loss of ~ 7% (.5% per week)
Get < 200 lbs. - Current is 226, would be a loss of 28 lbs (2 lbs per week)

I will start a personal journal to go along with this... need to take some pictures. I have started measurements for the last 2 weeks.. never took any in the beginning back in January.

Update:

Skinfold started 26mm
Current 24mm 26.32% BF

Weight start (improvement challenge) 226
Current 219

My personal "first" goal ends soon... wanted to be 215 by April 15th (trip to Florida..) so it will close

When I come back from vacation I will be changing my workout from full body weights to a split routine. Still planning it out..

Later,
-Dennis

Posted by: countryboy

IceDragon > Looking good!

Posted by: IceDragon

Quote:

Originally Posted by countryboy

IceDragon > Looking good!

Not yet I'm not, but I'm getting there.

I need to take pics with better lighting next time.

Posted by: danny81

iigt. i want strenght gains. wat i need to post?

Posted by: nadirmg

Quote:

Originally Posted by countryboy

When I come back from vacation I will be changing my workout from full body weights to a split routine. Still planning it out..

Later,
-Dennis

i need to do an update too. just a quick one, but need to do an accurate weight measurement first (get up early enough to clear the bowels before i eat breakfast and go to the gym).

i'm sooo stoked to take pictures again on the 23rd, a month after my first pictures. i can already feel a big difference, and i've been getting comments at work that my arms are getting bigger.

one thing that i wish would NOT get bigger is my ass

i guess that's the pitfall of squatting is the squatter's ass.

Posted by: countryboy

Quote:

Originally Posted by nadirmg

...

one thing that i wish would NOT get bigger is my ass

i guess that's the pitfall of squatting is the squatter's ass.

My ass is already big enough... I am going to stay away from squats!

Posted by: goob

Cut 4 run mile time from 33 mins to 30. In a month I'll be hitting 27 or under. Then, I'll start 8 mile runs in sub 60 mins. Before moving onto a 10 mile in under 80 mins...

...after that, I'll enslave the population of the earth to do my wicked bidding.

Hahahaha.....

Posted by: fufu

spare me from hell fire plz

Posted by: nadirmg

goob, when you take over the world... ... can i have just ONE of your women?

Posted by: IceDragon

230 for deads is my goal for the end of the year???

I'll need to up that, just went in there today and deadlifted 186! Woohoo!

Posted by: Little Wing

i lifted about a ton today... of maybe 2 years leaves the previous tenants never raked up. and have 2 more tons left to last the weekend. i was looking forward to spring yard work, would have been better if last nite included sleep but i'm sure as hell going to sleep tonite.

Posted by: fufu

Hit a PR on chin up reps today. 1 set of 17. That brings me one rep closer to my goal of 20.

I am also going to be cutting for the next 3-4 weeks. I can post some before and afters when it is done.

Posted by: fufu

Quote:

Originally Posted by Little Wing

i lifted about a ton today... of maybe 2 years leaves the previous tenants never raked up. and have 2 more tons left to last the weekend. i was looking forward to spring yard work, would have been better if last nite included sleep but i'm sure as hell going to sleep tonite.

nice :-)

Posted by: Little Wing

i slept almost 13 hours. :P

Posted by: goob

New goal - hit 300lb on deadlift. Doing about 270 at the moment.

Posted by: IceDragon

Some good improvements here, peeps... Keep it up!

Posted by: Gazhole

Is it too late for me to get in on this?

Goals:

* A one-armed chinup.

* Get 240x4 Deadlifts. (Currently at ~200lbs). Yeah i know its surprisingly low, but im not gonna overshoot with a back injury. Bear in mind that i was doing 300ish before :P. My overall goal for the Deadlift is 400lbs. Baby steps, people.

* Bulk up as much as possible (Lean mass). This is a subjective goal, but screw it.

Will get pictures soon.

Posted by: nadirmg

welcome, gaz.

btw, guys. i'm taking my 1-month update pictures tomorrow after work. once i resize 'em i'll upload them.

Posted by: Gazhole

Quote:

Originally Posted by nadirmg

btw, guys. i'm taking my 1-month update pictures tomorrow after work. once i resize 'em i'll upload them.

Damn, you must have bulked up GOOD! Couldnt even fit in the lens

Posted by: countryboy

Quote:

Originally Posted by nadirmg

welcome, gaz.

btw, guys. i'm taking my 1-month update pictures tomorrow after work. once i resize 'em i'll upload them.

Ok, must be getting HUGE.. as it is taking some time to resize the pics..

I did another set of pics but there wasn't really enough of a difference...

... yet!

Posted by: nadirmg

Quote:

Originally Posted by countryboy

Ok, must be getting HUGE.. as it is taking some time to resize the pics..

Quote:

Originally Posted by Gazhole

Damn, you must have bulked up GOOD! Couldnt even fit in the lens

hardy har har, guys. i meant the picture resolution is too big to post here and that i'd UL them once i sized the pictures down.

Posted by: nadirmg

ok they're a week late, but i'm making good on my promise.
update pictures. this is nine weeks into my bulk.

never done a bulk before so, not really sure if i'm making good progress or not. i like the difference i'm seeing and i'm feeling a lot stronger.

here's the 'before' back picture:

and the 'now' picture with a little bit of lighting adjustments:

i can really see the before and now difference with the back picture, but not so much with the others for some reason...

-too lazy to list what my lifts are these days. just take my word for it: i'm lifting more.
-weight is finally staying at or above 140. for a while i'd keep dipping down to 138 or 139.
-no problems with the shoulder either

Posted by: Gazhole

Commented in your journal already, but bears repeating that you're looking great

Posted by: nadirmg

Quote:

Originally Posted by Gazhole

Commented in your journal already, but bears repeating that you're looking great

thanks, gaz. that means a lot coming from you!

Posted by: Gazhole

Quote:

Originally Posted by nadirmg

thanks, gaz. that means a lot coming from you!

Credit where credit is due, man

Keep it up and you'll be a force to be reckoned with!

Posted by: IceDragon

230 deads by the end of the year? Shit, son...

I'll have to revise that, I did 210 today (and I'm so going to regret it over the next few days LOL)

Posted by: Little Wing

how are people doing with this?

Posted by: goob

Hit my goal of 300 for DL.

Posted by: Little Wing

i have lost a few pounds but just started working out seriously again the other day. july 8th i'll take another picture in the same outfit.

....

about 2 inches on the right of my dress is shadow..

this was taken last night. like i said i want to lose weight n tone up
smaller waist n boobs, toned arms.

Posted by: Little Wing

Quote:

Originally Posted by goob

Hit my goal of 300 for DL.

it's sad how much strength i lost goofing off. not like i was a brute to begin with so it's back to sissy weights but i'm adding faster than before too.

Posted by: goob

Quote:

Originally Posted by Little Wing

it's sad how much strength i lost goofing off. not like i was a brute to begin with so it's back to sissy weights but i'm adding faster than before too.

THanks LW, added 100lb's to DL in about 4 months without eating enough.

Looking good in the avi BTW.

Posted by: Little Wing

Quote:

Originally Posted by goob

THanks LW, added 100lb's to DL in about 4 months without eating enough.

Looking good in the avi BTW.

thanks

. adding 5 pounds makes me feel good, adding 100 i'd expect to turn green n bust out of my clothes.

Posted by: The Monkey Man

Can I still join? Are we going till the end of July or beginning?

Posted by: Little Wing

Quote:

Originally Posted by The Monkey Man

Can I still join? Are we going till the end of July or beginning?

i don't see why not. end of July i hope.

Posted by: nadirmg

i think we should go to the end of july too.

back squats
met my goal here (235) and now i'm doing 4x5x235
weighted pull-ups
met my second goal for 5x5x25
hang cleans
bench is currently at 5x5x155 - lagging the most here.

here are some update pictures. i was too lazy to mess with the lighting this time around. so you won't see as much contrast. i think my shoulders have made most of the progress this time around.

Posted by: Little Wing

nice job.

Posted by: no pin no gin

...Thnks

Posted by: no pin no gin

Quote:

countryboy

But your body needs to be a good diet high

Posted by: countryboy

Hey there.... Going to the "end" of July.. Maybe I still have time.

For the 1st, here are the #'s.. what to be expected as I "fell off" the wagon...

Weight - 208 (from 246) [I was shooting for >200]
BF % - 15 mm or 20.02% [Goal was > 20%, close but no cigar]

I know what the efforts brought as far as successes.. Just need to get back into it.. right now, just holding steady..

-Dennis

Posted by: countryboy

@ Nadirmg

Awesome! Keep up the GREAT work!

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