Incremental improvement combined with habit works. Caveat, I realize my workout feats are not very impressive. So, the data I am about to reveal is not meant to wow anybody. What is most important to me is the consistency in keeping this commitment in order to make my workout habitual, and to slowly and incrementally increase the load.
Yesterday, I increased my pullups to 42. I did 7 sets of 6 repetitions. My goal is to get to 50 pull ups doing 5 sets of 10 reps. Once I get to 50, in about 4 weeks from now, I will focus on increasing the number of reps per set until I reach my goal. After that, I will begin adding weights, probably 5 lbs a month, and see how that goes. Losing the fat around my waist should make adding a 5lb weight no biggee for a few months anyway. This will require my return to a ketogenic state, which will soon make a return into my daily routine.
My pushup regimen now stands at 92 . Feet up on a chair, and nearly touching my head to floor on the down. My goal here is to achieve 100 pushups doing 4 sets of 25. Currently, I am doing sets 4 sets of 20 with a final set of 12. Once I reach this goal I’ll begin adding weight in 5 lb increments, probably monthly as above.
For the month of April I am doing 6 105 meter sprints uphill. I add one each month, and my goal is to get to 10 sprints. Once I reach 10 sprints then I will focus on increasing my speed by buying a stop watch and keeping a log, and tuning my form. Guy Reams gave me some good advice on basic running form; pretend you are stepping or jumping over logs and imagine your training leg as a bowstring building tension and then releasing forward. I have combined both of these and feel like my form is better. I also try to keep my head up and still, and my arms pumping hard. I also have the habit of Hyperventilating a bit before each sprint, a la Wim Hoff.
For squats, the goal is 200, 10 sets of 20 reps. I may add some calf raises once get there because muscled calves look cool!
Today was Saturday, and I experimented with doing hill sprints after consuming margaritas at a beach party the night before. Let’s just say the 170 squats I did followed by 6 hill sprints (maybe 7 since I lost count and did what felt like an extra one to make sure I did at least 6) provided ample opportunity for me to embrace the suck.
It is now 9pm, and I am getting in bed to read for 30 min then lights out at 9:30pm. Getting more sleep is on my list today, and will be moving forward.
Just sharing some of my habits and goals with you all. But hey, writing down goals and making them public are two proven strategies for success.
Ben Wagner (104)
Member The 365 Commitment