Sunday, November 07, 2010

Got goals?


As I've mentioned a few times recently, I'm working on improving my fitness and strength and things are going well. But I've committed to taking it a step further by setting some measurable goals, just to help keep me on track and progressing nicely - thanks for the poke, Clara. ;)

The brief was to aim for a minimum 10% improvement in specific areas over an eight-week period, which started from the 1st November. That takes us up to the 26th December. Perfect.

For some reason though, I'm actually having trouble with this goal-setting thing. That's kind of unusual for me, because normally I know exactly what I want... I'm not sure what's up with that, but here goes anyway:

1. Push ups. Getting back to my former performance level with these is a really big thing for me. For now, I'm settling for cranking out 10% more of these little beauties. I could aim for a more challenging figure than 10%, but I'm not about to aggravate my left shoulder by trying to be heroic...

I probably should have done a 1-minute push up test and worked from there, but since I didn't, I'll have to base my benchmark on this week's 3 x 10 effort. 30 pushups in total, so a 10% improvement means that's only 33 I have to work towards. Ah, let's round it up to 35. I reserve the right to break up the sets any way I like.

2. Running. 20 minutes can be done; I proved that on Wednesday. I'm stretching the 10% goal here and will be aiming for a solid 30 minutes by Boxing Day. I know I can do it, but putting it here in black and white will make sure I actually DO.

3. Squat jumps. This morning I decided that, since I managed 12 last time, I'd aim for 13 today. I did 15 - woot! So I'm setting myself the target of nailing 30 of these by the end of this challenge. OK, so that's a 100% improvement, but it's only 10% x 10. Close enough.

4. Stretching. This is something I skip on the slightest pretext. Let's face it, it's not exciting at all. But it is something I need to do, so I'm biting the bullet and committing to a separate weekly stretching session, as well as the normal after-training stretch.

Note there are no weight goals amongst these. I thought about it, but I'm lifting the maximum I can on a daily basis, while paying attention to the level of pain in my arms, shoulder or neck. Some days I lift more than others; I'm fine with that. So there are no crazy Leg press 300kg or Bench 50kg goals here....

These do feel like pretty feeble goals to me. I'd like to be aiming for something exciting like doing 10 consecutive chin-ups, or a 5km run in under 25 minutes, but I'm being realistic about where I'm at right now.

This isn't replacing my NOvember Nailer challenge, it's enhancing it. Speaking of which, I've had a bit of a relaxed week, since I've been on holidays. So the getting to bed early goal went out the window. Luckily that wasn't a drama since I didn't have to get up at the crack of dawn.

The goal of eating a proper lunch has actually been achieved - I've made sure there were supplies in the fridge to make it easy. Even at the races on Thursday I bought a roast beef roll piled high with coleslaw, so I made sure I got my veggies in.

As for the goal of giving my cardio efforts a gee-up, I've even surprised myself with what I've pulled out this past week.

This post has taken me HOURS to write. It doesn't feel finished, but I'm not spending any more time on it. I'm off to have a quiet read on my last day of freedom... I comfort myself with the thought that there's only seven weeks until the Christmas holidays. :)

4 comments:

linda said...

I decided last week that pushups were the go! Haven't done them for a while although been very consistent with dips, chest presses etc.
well......... I managed to do a worthy total BUT!!!! for the next 3 or 4 days my arms, chest, tri's all screamed at me! lol. it always amazes me how many muscles we have and don't use!

Clara said...

I think I'll leave several of these goals in the dust, but like you don't want to bork balky body parts. :)

1) Overhead Squat test. Shoulders and arms fall forward, chest collapses in, knees crack on the way down. Heels don't stay on floor, knees cave in. In short, my squat is borked. Looking to improve all areas.

2) Wall slide test. Unable to get arms overhead. No pain, but tightness in shoulders, hands try to come off wall.

3) Hover plank test- 13 seconds. I've been doing 15 with effort. So a 10 percent gain would be 16.5 so that's 17 seconds.

4) Dumbell deadlifts- 20 pounds. Looking for 25 pounds by end of deadline (I don't have a 2.2 weight floating around here so we shall round)

5) Pushups 1 minute test- 32 on knees. This one is slightly different then, either 35 on knees OR 5 full body.

6) Single leg balance touch- R leg 25, L leg 25. Wobbly, and had to put both feet down a couple times. Goal is 30 per leg, no wobbles. I'm looking for equal strength here.

7) Bent arm hang- 5 seconds. Goal is 7 seconds per hang.

Kek said...

Awesome, goals are locked in! Let's do this!

Ooh...bent arm hang. I might have to add that one. Need to do a test...

Clara said...

1) Overhead Squat test. Shoulders and arms fall forward, chest collapses in, knees crack on the way down. Heels don't stay on floor, knees cave in. In short, my squat is borked. Looking to improve all areas.

[color=blue]Heels stay flat, chest up, knees holding steady better. Still drop on multiple squats. No cracking![/color]

2) Wall slide test. Unable to get arms overhead. No pain, but tightness in shoulders, hands try to come off wall.

[color=blue]Arms up, shoulders staying on wall.[/color]

3) Hover plank test- 13 seconds. I've been doing 15 with effort. So a 10 percent gain would be 16.5 so that's 17 seconds.

[color=blue]20 seconds[/color]

4) Dumbell deadlifts- 20 pounds. Looking for 25 pounds by end of deadline (I don't have a 2.2 weight floating around here so we shall round)

[color=blue]Hit! 25 pounds[/color]

5) Pushups 1 minute test- 32 on knees. This one is slightly different then, either 35 on knees OR 5 full body.

[color=blue]10 full body! Rock on with my bad self. Yay for not sore elbow.[/color]

6) Single leg balance touch- R leg 25, L leg 25. Wobbly, and had to put both feet down a couple times. Goal is 30 per leg, no wobbles. I'm looking for equal strength here.

[color=blue]still wobbly. But better. Rt leg hit 15 before I had to put foot down, left was 12. But foot down only once on each. 30 total, room to improve.[/color]

7) Bent arm hang- 5 seconds. Goal is 7 seconds per hang.

[color=blue]12 second hang.[/color]

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