The 28 Day Challenge (Part 3: The Saga Continues)

Posted: January 30, 2017 in Motivation
Tags: ,

I did it.  I have finally completed my “28 Day Challenge” (click HERE).  As I’ve previously stated, I’m usually very skeptical of these kinds of challenges but I needed a goal to focus on and be proud about in lieu of my steaming pile of fart pebbles that has become my current run program.  I decided then that I would pick one specific “limiter” in my current Ironman training regimen that I know I don’t do enough of and that I should do more of.  And that specific limiter was “core”.

To revisit, my goals were:

  1. Improved core strength
  2. A start at losing some weight

At the half-way point the results were definitely favorable, I was down 3lbs and able to do more push-ups in 3 minutes than I ever thought possible.  I was also able to hold a 3 minute plank (with perfect form), which had you asked me to do before this challenge I would have looked at you like you as if you had just asked me to circumcise myself with an airline spork.

Not happening.

But as it turns out, I can.

And did…many times.

In fact, not only are the 3 minute planks somewhat easy now but I also capped out in my last week at 186 push-ups in a 3 minute period.

Yes, 186 push-ups.

Look at the last weeks results:

pushups

Never in my wildest dreams!

But push-ups and planks weren’t the only specific tortures on the daily menu, there were also squats, crunches, Russian Twist’s, and those stupid looking donkey kick things, all aimed at giving me swim, cycle and run specific strength while also minimizing my risk of injury in the coming months of training.

So the million dollar question then is, did it work?

Well, in 28 days I am now down 5lbs, so that’s goal #1 successfully accomplished.  Having said that, I am also putting in 12-14 hours a week of training between the three disciplines, including two sessions with the heavy iron and at least one yoga class so is that weight loss resulting from the daily core workouts specifically?

Well, that’s up in the air really, but they certainly helped.

The real proof in the pudding regarding this challenges’ success would be the improved core strength.  And here I have to say that, yes, there is a significant improvement.

Absolutely, without a doubt!

Not only are my swim workouts going well with my ability to hold pace over designed intervals but I am also managing 12-15 kilometers per week, but I am managing 4-5 hours weekly in the pool without feeling overly fatigued in my shoulders; no doubt a result of all those planks and push-ups.

Of course, I wills say that doing push-ups after swimming certainly sucks.

Likewise, my cycling strength has also improved with my ability to sustain a higher wattage on the bike during my Thursday night 90 minute tempo spins.  They’re not “easy” per se, but I can definitely get it done holding an average of 160-170 watts over 70-80 minutes.  Prior to this 28 Day Challenge by comparison, well, let’s just say that it’s a significant improvement.

To answer the question then “am I stronger?”

It’s a very emphatic yes!

Plus, after all those squats (56 minutes worth in the last 28 days if you want to be precise) you can practically crack walnuts on my ass.  In fact, I’m more or less walking down the street now like this:

Yeah, exactly like that.

So where do I go from here?  Am I going to continue on with the challenge or what?

Abso-fucking-lutely!

In fact, I’m now making this 28 Day Challenge, the “100 Day Challenge”.

However, I am going to tweak the program a little as well as revisit my goals.  The goals of building overall core strength and losing weight aren’t changing but to those I am now adding the following:

  1. Be able to hold a 5 minute plank.
  2. Perform 60 push-ups in 60 seconds.

I think both of those goals are reasonable.

I am also making a significant change on how I am approaching the allotted time intervals for my specific core exercises in that I am going to stop looking at accumulative time but instead, focus on number of reps within that time frame.  In other words, before I was stopping the clock if and when I needed a break and resuming it once I started again.  This means that I could take a dozen 10 second breaks during, say, my 3 minutes of push-ups as long as the entire 3 minutes on the clock was spent doing push-ups.  Maybe I understood this wrong in the initial instructions of the challenge but I now think that this was a mistake.  Instead, I’m now going to keep the clock running consecutively and see how many reps I can accomplish in that time frame.  This is going to force me then to reconsider a) how many breaks I take, and b) how long I spend recovering before getting back at it.

Consider it a new twist to the whole challenge just to keep it, shall we say, interesting.

Also, I am adjusting the actual exercises to keep it fresh.  I am continuing on with the planks, push-ups, crunches and Russian Twists, but in lieu of those dumbass donkey kick things, I am adding some exercises recommended to me eons ago by Dr. Kristen Burr at Legacy Health and Performance that have since fallen by the wayside, namely bridges (quads/butt), and one-legged stands on a balance disc (calf and foot).  I’m still working all the same muscle groups, just using different exercises to target them.

And one last thing, I am giving myself permission to take at least one day off a week.  After all, if a day is aimed at being a “recovery day”, then it should be a 100% recovery day and not a semi-recovery day in that I must maintain a commitment to something else.

It’s a challenge after all, not a job.

So, here is my next months’ worth of routine heading towards the new goals:

Week 1:

  • 2.5 minutes plank
  • 1 minute push-ups
  • 1 minute lunges (each side)
  • 1 minute one-legged stand on balance disc (each side)
  • 1 minute bridges (w/ medicine ball)
  • 1 minute abs
  • 1 minute waist (Russian Twists)
  • 2.5 minutes plank

Week 2:

  • 3.5 minutes plank
  • 2 minutes squats
  • 3 minutes abs
  • 2 minutes bird dogs
  • 2 minutes waist (Russian Twists)
  • 2 minutes lunges (each side)
  • 2 minutes push-ups
  • 1 minutes V-sit (“Boat pose”)

Week 3 (same as Week 1), Week 4 (same as Week 2).

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