John Stone's January 2008 "100 Challenge" (Completed)

[John Stone]

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THE CHALLENGE HAS BEGUN. NO MORE ENTRIES ALLOWED FOR THIS MONTH'S CHALLENGE!

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Questions belong in this thread.



Until the challenge begins, please refrain from making any posts in this thread except your Official Entry post. Once the challenge starts, you may post all you like.

This premise of this challenge is pretty simple: Each participant starts the month with 100 points. A point is deducted each time a workout is missed, a meal is missed, an unscheduled "cheat" meal or snack is consumed or a daily update to your official challenge post is missed. The goal, of course, is to finish the month with 100 points!

Here are the rules:

1) The challenge begins on January 1, 2008. You must have your starting post up by 7:00 AM (EST) on January 1, 2008--NO EXCEPTIONS!
2) It doesn't matter if you are cutting, bulking or maintaining. The common goal here is 100% consistency.
3) Each person participating in the challenge should start a post in this thread by the cut-off time. Your Official Challenge post must be updated each and every day. The updates won't take long (examples below). If you miss an update, you must deduct a point. Please note that you should edit your existing Official Challenge post--don't start a new post every day.
4) Miss a workout for any reason, deduct a point.
5) Miss a meal for any reason, deduct a point.
6) Eat an unscheduled "cheat" meal or snack, deduct a point.

Feel free to post before/after pictures if you like (optional).

Of course this challenge is based on the honor system. You can cheat, but that would be pointless.

Here's an example Official Challenge post (feel free to copy and paste, substituting your own information):

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Sample Official "100 Challenge" post


GOAL: Cutting


COMMENT: I want to reduce my body fat to 8%.


WORKOUT SCHEDULE
Monday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Wednesday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Friday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: delts & traps (PM)
Saturday Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: legs (PM)
Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM)


MEAL SCHEDULE
Six meals per day, one cheat meal per week.


STARTING STATS
WEIGHT: 200 pounds
BODY FAT: 9.8%
ARMS: 16.75"
CALVES: 16.5"
CHEST: 42.75"
FOREARMS: 13.5"
HIPS: 38.75"
THIGHS: 24"
WAIST: 32.5"


END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


DAILY LOG (Note: Each entry should be completed the day after, or at the end of the same day after all meals/workouts are completed. Please be sure to keep a running total of your points, as shown below.)

JAN 1: I did my cardio and ate all meals as scheduled.
-0 points [100 points]

JAN 2: My car broke down and I missed my back workout. I walked to Burger King for dinner and had an unscheduled cheat meal.
-2 points [98 points]

JAN 3: I missed my cardio today, but ate all meals as scheduled.
-1 point [97 points]

JAN 4:

JAN 5: I missed yesterday's update, but I did my delts and traps workout yesterday, and ate all meals as scheduled (including my scheduled cheat meal). Today I did my cardio, ate all meals as scheduled and did my leg workout.
-1 point [96 POINTS]

You get the idea.....

[archie]

Goal - discipline and consistency with healthy habits

Rules
1. 1.5L water daily
2. MV, fish oil, iron daily (once iron purchased)
3. 5 meals a day
4. In bed no later then 11.30pm everynight
5. One 'cheat meal' per week usually falling on Tuesday
6. Personal tasks 1# & 2#
7. 1hr study a day 5days a week.
8. Exercise - 3 weight sessions a week, 1 cardio (strolling with Will doesn't count)
OR 2 weight sessions a week, and 2 cardio (without Will doesn't count)
9. Update daily
10. No alcohol except on special ocassions.


week 1.
1. Enter 20 of the foods I eat into nutridiary ( -1point for every one I miss.)
2. (as of Jan 2) 2 serves of fruit daily and one serving of green vegetables (lettuce counts)
3. (as of Jan 2) 1 serve chicken/tuna/steak/salmon every day

STATS(as of Jan 2)
Thigh
Waist
Hips
Chest
Arms
Weight

DAILY LOG
January 1 -0 points, 100
January 2 -3 points, 97



I am out of the challenge, but not out of the race that is a healthy lifestyle.
Consider me a quitter, but good luck to everyone left, you are better men/women then me!

[specialk]

Time to take responsibility and dedicate myself to a healthier lifestyle with these new habits:

1) Walk/jog one mile three days a week. - Cardio-vascular health
2) Eat smaller meals, more often. - Better assimilation, regularly fuels and feeds the system, reduces cravings.
3) Avoid large meals and long gaps between meals - Fat builders.
4) Drink a gallon of water daily - Energize and afford function.
5) Eliminate empty (non-nutritious) calories and high sugar intake (pop, candy, cake). - Spikes insulin, distresses hormones, deposits fat.
6) Increase protein from animal sources - Builds muscle and might
7) Increase positive activity level - Stay busy. Raises metabolism
8) Incorporate regular resistance exercise — lift weights. - Establish and nurture years of strong health.

GOAL: Incorporate these 8 habits into my daily routine.

DAILY LOG

Jan 1: A Race to the Finish 100 points
Jan 2: Where did Everyone Come From... Hard to Avoid the Crowds 100 points
Jan 3: I Need a Damn Shoe Horn to Fit Into These Jeans 100 points
Jan 4: Cashing in Some Chips... 99 points
Jan 5: Flexible in more ways than one 99 points
Jan 6: Getting all my ducks in a row... to fulfill my goals 98 points
Jan 7: I'm Certainly Not Complaining... About the Weather 98 points
Jan 8: No Dessert for you... 98 points
Jan 9: I am what I eat... Fat 98 points
Jan 10: Where did all this weight come from... 98 points
Jan 11: Lost and not yet found 97 points
Jan 12: It almost feels like I'm Cheating 97 points
Jan 13: I might as well start all over again... 97 points
Jan 14: My wife is going under the knife... 96 points
Jan 15: Mr. Mom... 95 points
Jan 16: Extra fortitude attributed to not drinking... 95 points
Jan 17: TGIF 95 points
Jan 18: Oh Daddy Likes... 95 points
Jan 19: This is Better than I expected 95 points
Jan 20: My Abductors got a tough workout on the ice 95 points
Jan 21: Just call me Chuck... 94 points
Jan 22: Cobwebs Everywhere... 94 points
Jan 23: Only one more weekend to go... or not... 94 points
Jan 24: I plan to do HST training once again 94 points
Jan 25: How's it hanging... 94 points
Jan 27: How did I miss that... 93 points
Jan 28: HST training begins... 93 points
Jan 30: Could I have done better...YES!!! 92 points

[jasoncurry29]

Want to drop 4 lbs by months end

[Rorschach]

GOAL: To lose 3 kg body fat.

WORKOUT SCHEDULE
Two full-body weight workouts/week (Thursday and Sunday).
Three cardio sessions/week (Tuesday, Thursday and Sunday).

MEAL SCHEDULE
16/8 intermittent fasting, I'll be consuming all daily calories between 4 PM and midnight. 1800-2000 calories/day. One cheat meal per week.

STARTING STATS
WEIGHT: 88,4 kg
BODY FAT: 24,4% (21,6 kg)

END STATS
WEIGHT: 84,4 kg
BODY FAT: 21,2% (17,9 kg)

DAILY LOG

JAN 1: Did my cardio and followed my diet as planned. 100 points.
JAN 2: No workouts scheduled, diet as planned. 100 points.
JAN 3: Did my cardio and weight lifting, diet as planned. 100 points.
JAN 4: No workouts scheduled, diet as planned. 100 points.
JAN 5: No workouts scheduled, diet as planned. 100 points.
JAN 6: Did my cardio and weight lifting. Diet as planned, one scheduled cheat meal. 100 points.
JAN 7: No workouts scheduled, diet as planned. 100 points.
JAN 8: Did my cardio, diet as planned. 100 points.
JAN 9: No workouts scheduled, diet as planned. 100 points.
JAN 10: Did my cardio and weight lifting, diet as planned. 100 points.
JAN 11: No workouts scheduled, diet as planned. 100 points.
JAN 12: No workouts scheduled, diet as planned. 100 points.
JAN 13: Did my cardio and weight lifting. Diet as planned, one scheduled cheat meal. 100 points.
JAN 14: No workouts scheduled, diet as planned. 100 points.
JAN 15: Did my cardio, diet as planned. 100 points.
JAN 16: No workouts scheduled, diet as planned. 100 points.
JAN 17: Did my cardio and weight lifting, diet as planned. 100 points.
JAN 18: No workouts scheduled, diet as planned. 100 points.
JAN 19: No workouts scheduled, diet as planned. 100 points.
JAN 20: Did my cardio and weight lifting. Diet as planned, one scheduled cheat meal. 100 points.
JAN 21: No workouts scheduled, diet as planned. 100 points.
JAN 22: Did my cardio, diet as planned. 100 points.
JAN 23: No workouts scheduled, diet as planned. 100 points.
JAN 24: Did my cardio and weight lifting, diet as planned. 100 points.
JAN 25: No workouts scheduled, diet as planned. 100 points.
JAN 26: No workouts scheduled, diet as planned. 100 points.
JAN 27: Did my cardio and weight lifting. Diet as planned, one scheduled cheat meal. 100 points.
JAN 28: No workouts scheduled, diet as planned. 100 points.
JAN 29: Did my cardio, diet as planned. 100 points.
JAN 30: No workouts scheduled, diet as planned. 100 points.
JAN 31: Did my cardio and weight lifting, diet as planned. 100 points.

[MrsGoldsen]

8/16 ate pretty well. Moderate bike ride.

8/15 rest day, ate fairly well. Itzchak Perlman was AWESOME!

8/14/08 ate well. good bike

1/13/08 Snacks at the movies.....other than that ate well. Good bike ride.

1/12/08 Ate well the last few days. Good bike ride today. I'm actually finding myself doing less now that I'm blogging about it, so I'm going to go back to my old ways, and update when I feel like.

1/7/08 Ate pretty well. Light bike. Light upper body.

1/6/08 Have been eating very well the last few days while I was out of town. No formal exercise program, other than wrestling with autistic child.......

1/3/08 Ate pretty well. Ran around the park a lot with the kid.....enough to be slightly winded anyway. Probably get on the bike later, depending on what time kid gets to sleep (psychiatric issues means I need to be up until he's out)

1/2/08 Ate fairly well. Woke up feeling like crap still. Sore throat better, but headache still there on and off during the day. Spent most of the afternoon watching TV. Today was my lull before the storm....tomorrow it's back to work and back to my exercise program.

1/1/08 Ate pretty well. Rest day. Got a major headache, sore throat and low grade fever. This sucks.

I'll keep up my program.

[k3vb0]

GOAL: Cutting

COMMENT:I will drop 10 lbs of fat.


WORKOUT SCHEDULE
Monday: Back/Traps
Tuesday: Chest/Abs
Wednesday: Cardio
Thursday: Legs
Friday: Shoulders/Arms
Saturday: Cardio
Sunday: Off

MEAL SCHEDULE
Five to six meals per day, one cheat meal per week (note to self: this is not a cheat day, and no points lost if I decide to skip a cheat meal.)
To accomodate my work schedule, I may move exercises by a day when I travel.


STARTING STATS
WEIGHT: 210.2
BODY FAT: 23
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 41"


END STATS
WEIGHT: 201.8
BODY FAT: 22
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 38.5


DAILY LOG

JAN 1: AM Cardio Exercise Bike 45 minutes. Back/Trap workout (off 1 day because of New Year's Eve activities). Diet (P/C/F : 222/79/65 1823 Kcal) [100 pts]
JAN 2: AM Cardio Exercise Bike 45 minutes. Chest/Ab workout Diet (P/C/F : 231/103/86 2087 Kcal) [100 pts]
JAN 3: Could not post since my router bricked. After $110 for a new Linksys router, I am back online. AM Cardio Exercise Bike 45 minutes. Day off, no weight workout. Diet: Took today as a cheat to console a friend going through a divorce. Even with a pizza meal, I still kept my calories well within limits. (P/C/F : 150/181/88 2048 Kcal) [100 pts]
JAN 4: Workout: AM Cardio Kickboxing, Leg Workout. Diet: (P/C/F : 259/100/53 1951 Kcal). [100 pts]
JAN 5: AM Cardio Exercise Bike 45 minutes. Diet: (P/C/F 185/156/63 2098 Kcal). Unscheduled cheat -1 [99 pts.]
JAN 6: Workout: AM Cardio Exercise Bike 45 minutes. SGX Delt/Bi/Tri Workout Diet: (P/C/F 181/112/86 1975 Kcal). [99 pts.]
JAN 7: No workout/off day. Diet: (P/C/F 262/58/77 2029 Kcal). [99 pts.]
JAN 8 Workout: AM Cardio Exercise Bike 45 minutes. Had to miss my back workout today, -1 point if I don't make it up with my chest workout tomorrow. Diet: (P/C/F 245/64/60 1825 Kcal). [99 pts.]
JAN 9: Workout: AM Cardio Intense Circuit Training 45 minutes. SGX Back/Trap/Chest Workout. Diet: (P/C/F 290/133/66 2299 Kcal). [99 pts.]
JAN 10: Workout: AM Cardio exercise bike 45 minutes. Diet: (P/C/F 219/104764 1987 Kcal). [99 pts.]
JAN 11: Workout: SGX Leg Workout. Diet: Cheat Meal (P/C/F 255/185/64 2305 Kcal). [99 pts.]
JAN 12: Workout: AM Cardio: 40 minutes exercise bike, 20 minutes treadmill. SGX Delt/Bi/Tri Workout. Diet: (P/C/F 150/183/76 2008 Kcal). [99 pts.]
JAN 13: Workout: AM Cardio: 40 minutes exercise bike Diet: Unscheduled cheat meal. (P/C/F 168/177/113 2458 Kcal). -1 pt. [98 pts.]
JAN 14: Workout: AM Cardio: 45 minutes exercise bike. SGX Back/Trap Workout. PM Cardio: Rowing Machine 20 minutes. Diet: Unscheduled cheat meal. (P/C/F 198/1791/87 2539 Kcal). -1 pt. [97 pts.]
JAN 15: Workout: AM Cardio: 45 minutes exercise bike. SGX Chest/Ab Workout. Diet: (P/C/F 223/169/60 2108 2539 Kcal). [97 pts.]
JAN 16: Workout: High Intensity Circuit Training. Diet: (P/C/F 230/121/70 2069 Kcal). [97 pts.]
JAN 17: Workout: SGX Legs. Diet: (P/C/F 307/88/58 2129 Kcal). [97 pts.]
JAN 18: Workout: AM Cardio Exercise Bike 60 Minutes. I am probably going to move my shoulder/bi/tri workout to Saturdays permanently since it works so much better with my schedule. Diet: (P/C/F 246/109/71 2067 Kcal). [97 pts.]
JAN 19: Workout: Off day,should have gotten in a delt/bi/tri workout. -1 Cheat day, did not track calories. [96 pts.]
JAN 20: Workout: AM Cardio exercise bike 45 minutes. PM Cardio 3 mile jog. SGX Delt/Tri/Bi. Diet: (P/C/F 173/124/72 1845 ) [96 pts.]
JAN 21: Workout: AM Cardio exercise bike 45 minutes. Diet: (P/C/F 187/114/71 1860 ) [96 pts.]
JAN 22: Workout: AM Cardio exercise bike 30 minutes. Cardio Kickboxing 45 minutes, SGX Back Workout Diet: (P/C/F 195/147/87 2163 ) [96 pts.]
JAN 23: Workout: High Intensity Circuit Training, SGX Chest Workout Diet: (P/C/F 223/182/59 2165 ) [96 pts.]
JAN 24: Workout: None-day off Diet: (P/C/F 254/141/52 2078 ) [96 pts.]
JAN 25: Workout: AM Cardio Kickboxing, SGX legs Diet: Did not track, cheat day. [96 pts.]
JAN 26: Workout: None, off day. Diet: -1 pt, over on calories/carbs. (P/C/F 164/308/60 2436 ) [95 pts.]
JAN 27: Workout: 3 mile jog. Did not complete bi/tri/delt workout -1 pt. . Diet: (P/C/F 173/124/75 1901 ) [94 pts.]
JAN 28: Workout: SGX bi/tri/delt workout . Diet: (P/C/F 194/132/86 2041 ) [94 pts.]
JAN 29: Workout: AM Cardio: 45 minutes exercise bike, SGX Back/Trap workout . Diet: (P/C/F 208/118/85 2054 ) [94 pts.]
JAN 30: Workout: Fasted Cardio: 40 minutes exercise bike, 45 minutes High Intensity Circuit Training. SGX Chest/Ab workout . Diet: (P/C/F 218/115/64 1911 Kcal ) [94 pts.]
JAN 31: Workout: Fasted Cardio: 40 minutes exercise bike, 30minutes. Off day from lifting. Diet: (P/C/F 230/51/64 1944 Kcal ) [94 pts.]

I lost 8.4 lbs this week and 2.5 inches off my waste, but only 1% in bodyfat. Not quite what I wanted to accomplish, but not too bad.

[PurpleP]

PurpleP is in.

Will just continue my December challenge right into January.

JAN1: No update, traveling (-1) [99 points]
JAN2: No update, traveling (-1) [98 points]
JAN3: 202.5 lbs... Morning HIIT, Afternoon Chest/Tri, Evening HIIT, clean meals [98 points]
JAN4: 199.5 lbs... Morning HIIT, Afternoon Back/Bi, Evening HIIT, clean meals [98 points]
JAN5: 197.0 lbs... Morning HIIT, clean meals, massive cheat in evening (-1) [97 points]
JAN6: 201.0 lbs... Mostly clean meals, massive cheat in afternoon (-1) [96 points]
JAN7: 204.0 lbs... Morning HIIT, mostly clean meals, cheat in evening (-1) [95 points]
JAN8: 202.5 lbs... Clean meals, no cheats [95 points]
JAN9: 199.0 lbs... Morning HIIT, clean meals, no cheats [95 points]
JAN10: 198.5 lbs... Morning HIIT, evening HIIT, clean meals, no cheats [95 points]
JAN11: 198.0 lbs... Morning HIIT, clean meals, cheat in evening (-1) [94 points]
JAN12: 198.0 lbs... Mostly clean meals, cheat in evening (-1) [94 point]
JAN13: 198.5 lbs... Clean meals, no cheats [94 points]
JAN14: 197.5 lbs... Morning HIIT, clean meals, no cheats [94 points]
.
. Travel (Singpore/Malaysia, tried eating clean, managed a few workouts) -6 [88 points]
.
JAN21: 202.5 lbs... Afternoon HIIT, mostly clean meals, no cheats [88 points]
JAN22: 200.0 lbs... Morning HIIT, clean meals, no cheats [88 points]
JAN23: 199.5 lbs... Morning HIIT, clean meals, no cheats [88 points]
JAN24: 200.0 lbs... Morning HIIT, clean meals, evening cheat (-1) [87 points]
JAN25: 200.5 lbs... Morning HIIT, clean meals, evening cheat (-1) [86 points]
.
. Travel (again), no workout, two big cheat days (-4) [82 points]
.
JAN29: 202.5 lbs... Morning HIIT, clean meals, no cheats [82 points]
JAN30: 200.5 lbs... Morning HIIT, clean meals, no cheats [82 points]
JAN31: 198.5 lbs... Morning HIIT, clean meals, no cheats [82 points]

82 points.
February going to be better!

[ubeauty200]

Im in...just what I need after the christmas period

GOAL: Cutting


COMMENT: I want to loose at least 4pounds and reduce body fat


WORKOUT SCHEDULE
Monday: Running at least 30 mins, Weight training: back & Bi's
Tuesday: Rest Day
Wednesday: HIIT (starting 14mins 30sec/1:30)
Thursday: Running at least 30 mins, Weight training: Legs & Shoulders
Friday: Rest Day
Saturday: Rest Day
Sunday: Running at least 30 mins, Weight training: Chets & Tri's

MEAL SCHEDULE
At least Six meals per day, one cheat meal per week, If needed, no Alcohol


STARTING STATS all relaxed
WEIGHT: 161
BODY FAT: 12%
ARMS: 11.6
CALVES: 14.6
CHEST: 35.4
FOREARMS: 10.5
HIPS: 36.5
THIGHS: 21.5
WAIST: 31.1


END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


DAILY LOG

JAN 1: Scheduled Rest Day, Missed one meal, as really overdid it last night = 99points
JAN 2: HIIT Completed, all meals eaten = 99points

[lancedefrance]

GOAL: Bulking

COMMENT: I have been trying to put on bulk for a few months now however progress has been very slow due to several things including relocation and change in jobs.

WORKOUT SCHEDULE
Day1 Chest and triceps
Day2 Rest or Cardio - Body Attack
Day3 Back and Biceps
Day4 Cardio - Body attack, Body Step
Day5 Legs
Day6 Shoulders
Day7 Rest or Cardio - Body Attack

Ps. These classes run for 55 mins, and they are excellent for cardio fitness.
If you are curious about any of these fitness classes then you can check them out here
http://www.lesmills.co.nz/group%20fitness%20home.cfm
They are offered in many gyms around the world.

MEAL SCHEDULE
5 Meals a day with a post work out shake on weight days. 3 - 5 meals per day on cardio days. Two cheat meals per week, Site will be updated 3 - 4 times a week.

STARTING STATS 15/01/2008
WEIGHT: 85.5 KG
BODY FAT: 16.1 (Measured using an electric scale so probably not that accurate)
Bicep relaxed R 33
Bicep flexed R 39.5
Chest 102
waist 89
Hips 108
Thigh 65.5
NOTE: All measurements are in CM not Inches


Jan 01: Rest day gym closed.
[100 Points]

Jan 02: Legs training, diet was OK.
[100 Points]

Jan 03: Shoulders training, diet was OK I had a cheat meal here however.
[100 Points]

Jan 04: Was supposed to do some cardio but I didnt. I also had an unscheduled cheat meal overall crap day and I didnt even update this log -3 points.
[97 Points]

Jan 05: Cardio - body Attack.
[97 Points]

Jan 06: Chest training, diet is OK.
[97 Points]

Jan 07: Cardio - Body Attack.
[97 Points]

Jan 08: Slight change in workout did legs today instead of back and bi.
[97 Points]

Jan 09: Cardio day (Body Attack).
[97 Points]

Jan 10: Back and Biceps training, diet was bad - 1 point.
[96 Points]

Jan 11: Shoulders training.
[96 Points]

Jan 12: I did 2 classes today, Step and Attack, I was pleased with the instructor's comment on how well I did in the step class
[96 Points]

Jan 13: Chest and Triceps training this morning was OK, however I will take off 1 point for not sticking to my diet. I have been pushing heavy and doing 5 sets of 6 I dropped the weight and aimed for 4 sets of 12. I was surprised by how much I had to drop the weight by to get to 12 reps (almost 30%).
[95 Points]

Jan 14: Cardio (Body Attack).
[95 Points]

Jan 15: Legs training, didnt stick to my diet and over ate so thats a - 1 point.
[94 Points]

Jan 16: Back and Biceps training.
[94 Points]

Jan 17: Cardio day (Body Attack).
[94 Points]

Jan 18: Back and Biceps training.
[94 Points]

Jan 19: Body Attack, however I didnt stick to my diet so - 1 point.
[93 Points]

Jan 20: Chest and triceps training.
[93 Points]

Jan 21: Cardio (Body Attack).
[93 Points]

Jan 22: Leg training day.
[93 Points]

Jan 23: Shoulder training.
[93 Points]

Jan 24: It was too hot to do cardio, and the main studio in at the gym is being refurbished so I would have had to go to studio 2 which is smaller more crowded and has no ventilation what so ever. I ended up doing back and biceps instead.
[93 Points]

Jan 25: I had my first PT session with a French instructor who studied in Germany. I asked him to teach me how to do Olympic lifts. We started the sessions by doing squats, then Sumo DL, then normal DL, then DL with the weight from aprox knee hight, then tried front squats and thats when I hit a wall as I just couldn't due them due to elbow,wrist, shoulder flexibility. I couldn't place the bar on my shoulders and it was really hurting my wrist and almost crushed my adams apple. Anyway we moved along and ended up doing them with cross hands instead. I also did some plyos (jumping from a box into a squat position and squat jumps). Overall it was interesting session and was good to get a technique check on squats and DL.
[93 Points]

Jan 26: Cardio day with Body attack and body balance for a bit of stretching and flexibility work.
[93 Points]

Jan 27: Chest and tri training.
[93 Points]

Jan 28: Leg training.
[93 Points]

Jan 29: Second Pt session today, started by doing squats, then moved to standing military press, then just snatching the bar up above my head, then squats with bar up in the air . After that we went on DL, DL with a shrug, DL with a shrug and an elbow bent, then went onto a DL, shrug, bent elbow, and a snatch. We concluded the session by doing squats and lower abs work.

We have a free RPM (stationary bike) class until the end of the month (normally $5 a class) so I tried one and although its a lot of fun, my backside is sore today from the uncomfortable seat.
[93 Points]

Jan 30: Shoulders training.
[93 Points]

Jan 31: Back and biceps training.
[93 Points]

93 points overall I am quite happy with my training

[haleygirl82]

my rules:
stay in cals
do all my exercises
no smoking


1/1 100 1/2 100 1/3 1/4 1/5 1/6 1/7 1/8 1/9 1/10 1/11 1/12 1/13 1/14 1/15
1/16 1/17 1/18 1/19 1/20 1/21 1/22 1/23 1/24 1/25 1/26 1/27 1/28
1/29 1/30 1/31

[ccanton66]

In 100%. See ya Jan 1

[jstout]

GOAL: Weight loss. Want to be at 232 or below by April 2, which would put me at 100 pounds lost in a year.

COMMENT: 77 points in May's challenge, 91 in June's. 93 in July's. 90 in August's. 91 in September's. 93 in October's. 85 in November's. 85 in December's.

WORKOUT SCHEDULE
The cardio after weight training is subject to being tossed if I'm running short on time for the workout. Lately I've been on this split to take advantage of my cheat meal on Saturdays and my tendency to eat not-so-clean on Sundays:

Saturday: Weight training, then 30 minutes of cardio.

Sunday: 60 minutes of cardio.

Monday: Weight training, then 30 minutes of cardio.

Tuesday: 60 minutes of cardio.

Wednesday: Weight training, then 30 minutes of cardio.

Thursday: Weight training, then 30 minutes of cardio.

Friday: 60 minutes of cardio.

My weight training splits are legs, chest-triceps, biceps-shoulders and lower-upper back.

I also reserve the right to take one day off a week if my schedule doesn't allow me to get in to the gym (doctor's appointment, grocery store, gosh knows what else - tends to be a Friday, but could be any day of the week). Missing more than one day a week's a point. Usually a day off means I miss a cardio day instead of skipping a weight workout.

MEAL SCHEDULE
Five or so meals per day. Monday-Friday and Sunday are roughly 2,800 or so calories (give or take 100 or so), with few carbs after my post-workout drink. Lotta chicken, little bit of peanut butter (yum!). Saturday features a cheat meal. Sunday always seems to wind up being not as clean as Monday-Friday because I'm off from work and liable to get into the cookies or chips at a whim. I usually keep to my calorie limit, but it throws my macros way off. I'm working on it. I deduct 1 point for going drastically over my limit (more than 100 calories), unless my cheat meal is involved. I'm planning to penalize myself if my cheat meal turns into a cheat day. I've recently boosted the calories a bit in an attempt to see if I can quit losing so much muscle. It'll slow the weight loss down, but that's fine.

STARTING STATS (taken Jan. 2)
WEIGHT: 244 pounds
BODY FAT: 20 percent
ARMS: 14.2 inches
CALVES: 17.3 inches
CHEST: 43.7 inches
FOREARMS: 13 inches
HIPS: 43.3 inches
THIGHS: 25.6 inches
WAIST: 42.5 inches

DAILY LOG
Jan. 1: Walked 50 minutes around a local school track because the gym was closed for New Year's Day. What kind of gym closes on New Year's Day? Kept under my calorie limit. 100 points.
Jan. 2: Biceps-shoulders, then 30 minutes of cardio. Kept under my calorie limit. 100 points.
Jan. 3: Legs, then 30 minutes of cardio. Kept under my calorie limit. 100 points.
Jan. 4: Couldn't make it to gym. That's my day off for this week. Kept under my calorie limit. 100 points.
Jan. 5: Chest-triceps, then 30 minutes of cardio. Had my cheat meal. 100 points.
Jan. 6: 30 minutes of cardio. I had to cut my session short because I broke my damn glasses and had to go try to get them replaced. I panicked afterward and ate a bunch of crap, but I came to my senses fairly quickly and managed to keep under my calorie limit. My macros, however, are another story. Still ... 100 points.
Jan. 7: Couldn't make it to the gym. That's my day off this week. I count "weeks" as ending on Sunday, by the way, so if I miss another day before then, that's a point. Kept way under my calorie limit - I really need to remember to eat more sometimes. 100 points.
Jan. 8: Upper and lower back, then 30 minutes of cardio. Kept under my calorie limit. 100 points.
Jan. 9: 60 minutes of cardio. Kept under my calorie limit. 100 points.
Jan. 10: Biceps and shoulders, then 30 minutes of cardio. Kept under my calorie limit. 100 points.
Jan. 11: 60 minutes of cardio. Was scared I wouldn't make it to the gym but I did. Kept under my calorie limit, somehow, but it was closer than I'd like. 100 points.
Jan. 12: Legs, then 30 minutes of cardio. Had my cheat meal. 100 points.
Jan. 13: 60 minutes of cardio. Probably went over my calorie limit. Didn't count, really. 99 points.
Jan. 14: Chest-triceps, then 30 minutes of cardio. Kept under my calorie limit. 99 points.
Jan. 15: Lower and upper back, then 30 minutes of cardio. Kept under my calorie limit. 99 points.
Jan. 16: 60 minutes of cardio. Kept under my calorie limit. 99 points.
Jan. 17: Biceps-shoulders, then 30 minutes of cardio. Kept under my calorie limit. 99 points.
Jan. 18: 60 minutes of cardio. Kept under my calorie limit. 99 points.
Jan. 19: Legs, then 30 minutes of cardio. Had my cheat meal. 99 points.
Jan. 20: 60 minutes of cardio. Didn't do well with the calorie limit. 98 points.
Jan. 21: Chest-triceps, then 30 minutes of cardio. Kept under my calorie limit. 98 points.
Jan. 22: Lower and upper back, then 30 minutes of cardio. Kept under my calorie limit. 98 points.
Jan. 23: 60 minutes of cardio. Kept under my calorie limit. 98 points.
Jan. 24: Took my first day off since Jan. 7. Didn't fool with counting calories - I need a bit of a break from all this. Still, that's a point. 97 points.
Jan. 25: Biceps-shoulders. No time for cardio afterward. Didn't fool with counting calories. That's gonna be a theme for a while. I'm just kinda fed up with all this and tired of kicking myself every time I screw up. I'm gonna keep working out and I'm gonna definitely not go out of my way to screw up, but I'm not gonna sweat it because I wanna eat a cookie or two or three or four in the morning. That's a point. 96 points.
Jan. 26: Legs, then 30 minutes of cardio. Ate my cheat meal. 96 points.
Jan. 27: 60 minutes of cardio. Kept under my calorie limit. 96 points.
Jan. 28: Had to take a day off. Didn't count calories. 95 points.
Jan. 29: Chest-triceps. Probably went over my calorie limit. 94 points.
Jan. 30: Upper and lower back. Kept under my calorie limit. 94 points.
Jan. 31: 60 minutes of cardio. Kept under my calorie limit. 94 points.

[deltadragoon]

Well I'm in.

GOAL: Lose as much fat as possible healthily.

My guidelines are:

1) No soft drinks or chocolate/drinks.
2) No chips!(yes, this deserves a bullet point of itself.
3) Continue to improve my diet throughout the month and stick to it.
4) Continue to refine my workout routine and stick to it.
5) Only allow myself 1 cheat meal a week.
6) Drink plenty of water.

DAILY LOG
1st Jan:

[sevenatenine]

I'm in, January 1st seems like a good time time to kick christmas to the curb and get back to normal and this should help me with that.

[ToddB]

GOAL: Drop 10 lbs. of fat, drink 90 oz of water/day, stick to planned meals, take my multi daily.

WORKOUT SCHEDULE
Monday: Cardio, 15-20 mins (aerobic, fasted) (AM); Weight training: Legs (PM)
Tuesday: Cardio, 30 mins (aerobic, fasted) (AM)
Wednesday: Cardio, 15-20 mins (aerobic, fasted) (AM); Weight training: Back/Biceps (PM)
Thursday: Cardio, 30 mins (aerobic, fasted) (AM)
Friday: Cardio, 15-20 mins (aerobic, fasted) (AM); Weight training: Chest/Shoulders/Triceps (PM)
Saturday: Cardio, 30 mins (aerobic, fasted) (AM)
Sunday: Day of Rest

MEAL SCHEDULE
Six meals per day, one “cheat meal” per week.

STARTING STATS
WEIGHT: 212.6
BODY FAT: 25
NECK: 17
ABS: 40.25
R. BICEP: 14.75
R. THIGH: 255.75
FOREARM: 12

END STATS
WEIGHT:
BODY FAT:
NECK:
ABS:
R. BICEP:
R. THIGH:
FOREARM:

DAILY LOG
JAN 1: 30 minutes on treadmill. 2100 cals. I did not get all of my water in. Daily vitamin [100-1=99 pts]
JAN 2: Leg day, 30 minutes on bike, 2000 cals, 96 oz of water. [99 pts]
JAN 3: 30 minutes jumping rope, 2010 Cals, 96oz of water, daily vitamin. [99 pts]
JAN 4: Back/Biceps, 2000 cals, daily vitamin, 100 oz water[99 pts]
JAN 5: Treadmill, 2750 cals, daily vitamin, 64 oz water. An unplanned gathering with family at the cheesecake factory for lunch put my calories higher than planned for the day. [99-2=97 pts]
JAN 6: Day off, 2000 cals, daily vitamin, 90 oz water. [97 pts]
JAN 7: Leg day, 30 minutes on treadmill, 2300 cals (had an unplanned snack of trailmix), 96 oz of water.[97-1=96 pts]
JAN 8: jumped rope, 2000 cals, 90 oz of water.[96 pts]
JAN 9: back/biceps, 2150 cals, 96 oz of water.[96 pts]
JAN 10: bike, 2500 cals, 96 oz of water.[96-1=95 pts]
JAN 11: chest/shoulders/tris, 2075 cals, 90 oz water.[95 pts]
JAN 12: treadmill, 2065 cals, 94 oz water.[95 pts]
JAN 13: Off, 1950 cals, 96 oz water.[95 pts]

[Chopaholic]

Choppie’s January 100 Challenge

GOAL: Cutting


COMMENT: I want to lose about four pounds, keep to my regular workout schedule, and stay strong through the whole month.


WORKOUT SCHEDULE:
Monday: weight training, HIIT
Tuesday: 30 – 60 min swim or cardio, 30 – 60 min run
Wednesday: weight training, HIIT
Thursday: 30 – 60 min swim or cardio, 30 – 60 min run
Friday: weight training, HIIT
Saturday 30 – 60 min run
Sunday: whatever, stack wood, go for a walk, play wii, watch football, etc.

I won't be able to swim again til the middle of January. I will substitute spinning or another cardio for swimming. I’m building up to a regular running schedule after some plantar fasciitis and Achilles problems, so right now most of my runs are about the same length. As time goes on, Tuesdays and Thursdays become interval and tempo days, and Saturdays are long runs. I’m using Alwyn Cosgrove’s (excellent) Afterburn program, so I won’t be detailing my lifts or HIIT, other than to confirm that I have completed them on schedule.

My major focus will be on continued intensity through the whole of the month. I tend to start off strongly, and taper out as the month progresses. I also don't want to lose any points for not updating this month!

I can drink: el husbando's birthday, socially once per week if it's a special event. No other time.


Addenda:
A few minor changes (Jan 3): double workouts on Tuesdays and Thursdays are optional. Why? I feel it's a little much right now. My knees and back are a little cranky, and since my first big event of the spring (duathlon) is four months away, I feel like I can focus more on lifting and running right now without compromising myself. Plus, I don't feel like I have my nutrition quite right at the moment. So, do it if I want, don't sweat it if my body says no. I have added some extra pushups and situps on MWF because... because I want to.

The two drinking days of the months are: el husbando's birthday (I will have to drive us home) and the 25th. No other time.


MEAL SCHEDULE:
Five meals per day, 90% Precision Nutrition adherence (3 missed or non-compliant meals per week).


DAILY LOG:
JAN 1: this is a day off for finishing holiday food, watching the Rose Bowl, and relaxing with my family. it will apparently include at least two trips outside to shovel, as we are expecting 10 inches. tomorrow is the return to Bidness As Usual. [100]
JAN 2: workouts done, 100% food compliance [100]
JAN 3: workout done, 1 non-compliant meal (on plan) [100]
JAN 4: workouts done, 1 non-compliant meal (yum). need to focus on compliance to make it a week with 90% compliance [100]
JAN 5: today has definitely been a poor one. i was incredibly exhausted this morning - no idea why. i went to the gym before work as usual, and ended up walking on the 'mill for five minutes and getting in the shower. i had nothing in my tank. i had a cranky half-day at work, came home, and got right in bed with a wicked headache for a few hours. i'm back on meal plan since waking, although my nap resulted in a long stretch without eating. i certainly wouldn't count today's walk as my run. i'll run tomorrow, and hopefully get feeling better asap. [100]
JAN 6: didn't run. still feeling low. headachy and tired. taking my point and hoping for a better day tomorrow. [99]
JAN 7: workouts done, meals good [99]
JAN 8: workout done, meals good [99]
JAN 9: overslept and picked up a croissant on my way in to work , workouts done, other meals good [98] oh, and i had a beer last night [97]
JAN 9: i might have missed my workout, had two beers and two slices of pizza. fuckity fuck fuck self-sabotaging idiot. i hate me. [94]
JAN 10: workouts done, meals good, ate a chocolate covered graham cracker at work [93]

JAN 16: mmm. clawing back from el husbando's birthday weekend run amok.

JAN 19: schwow. it would be harder to come up with a more epic fuckup than i managed over the past few days. i started with el husbando's lovely birthday meal and fell face-first into a week of terrible eating. binging and not exercising and not eating my meals. to quote the inimitable jko, "i suck at life." hard. let's see: that's six days of not working out, plus six days of eating shite, let's take off 12 points. i suck, i suck, i suck. [81]
JAN 19: meals good, run done, [81]

[Foley]

Foley - "100 Challenge" post


GOAL: Consistency


COMMENT: I want to eat around maintenance, and see if I can swap some fat for muscle in the process.


MY RULES:
No missed workouts.
No random cheating.
Minimum 8 hours sleep per day.
Minimum 4 litres of water per day.
Study for 1 hour per day. (on days that I do not work)


WORKOUT SCHEDULE
Mastover's Breathing Squat Workout - start on Jan 7th


MEAL SCHEDULE
Eat every 2-3 hours
1 cheat meal per week
3200 calories


STARTING STATS
WEIGHT: 196lbs
BODY FAT: Soon
ARMS: 13.5"
CALVES: 16"
CHEST: 37.5"
FOREARMS: 11.5"
HIPS: 39"
THIGHS: 25"
WAIST: 32.5"
ABDOMEN: 34.5


END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


DAILY LOG

JAN 1
Everything spot on.
[100 POINTS]

JAN 2
Everything spot on.
[100 POINTS]

JAN 3
Everything spot on.
[100 POINTS]

JAN 4
Everything spot on.
[100 POINTS]

JAN 5
Everything spot on.
[100 POINTS]

JAN 6
Everything spot on.
[100 POINTS]

JAN 7
Great workout. Everything spot on.
[100 POINTS]

JAN 8
Everything spot on.
[100 POINTS]

JAN 9
Great workout. Everything spot on.
[100 POINTS]

JAN 10
Everything spot on.
[100 POINTS]

JAN 11
Great workout. Everything spot on.
[100 POINTS]

JAN 12
Took my first cheat meal this challenge. Everything spot on.
[100 POINTS]

JAN 13
Everything spot on.
[100 POINTS]

JAN 14
Great workout. Everything spot on.
[100 POINTS]

JAN 15
Everything spot on.
[100 POINTS]

JAN 16
Great workout. Everything spot on. Starting to feel rough.
[100 POINTS]

JAN 17
Worked a load of overtime, didn't have any food for my break so had a McDonald's. Oh, plus I feel like shit. :|
[99 POINTS]

I ain't getting any better, I haven't been eating properly and I will give this challenge up for this month. Once I get better I will be back to my normal, clean, diet.

[sirrus]

Goal: Lower body fat %

As of December 14th:
Height: 5' 10"
Weight: 160.6 lbs
Body fat: ~18% ?

Daily Log

Jan 1: 45 min cardio, 6 meals as scheduled. 100 pts
Jan 2: 45 min cardio, 6 meals, & weight training. 100 pts.
Jan 3: 100 pts
Jan 4: missed workout, 99 pts
Jan 5: missed cardio & workout, 97 pts
Jan 6: missed cardio & workout, 95 pts
Jan 7: missed cardio & workout, 93 pts
Jan 8: missed workout, missed 4 meals, unscheduled cheat meal, 87 pts
Jan 9: 87 pts
Jan 10: 87 pts
Jan 11: 87 pts
Jan 12: 87 pts
Jan 13: 87 pts
Jan 14: 87 pts
Jan 15: 87 pts
Jan 16: 87 pts
Jan 17: 87 pts
Jan 18: 87 pts
Jan 19: Unscheduled cheat meal, 86 pts
Jan 20: 86 pts
Jan 21: 86 pts
Jan 22: 86 pts
Jan 23: 86 pts
Jan 24: 86 pts
Jan 25: 86 pts
Jan 26: 86 pts
Jan 27: 86 pts
Jan 28: 86 pts
Jan 29: 86 pts
Jan 30: missed one meal, 85 pts
Jan 31: 85 pts

Ending weight: 145.6 lbs
Body fat: ~12-13% ?

[dwade1109]

Dwade1109's "100 Challenge" post


GOAL: Improve Strength, Vertical Leap, Cardiovascular Fitness, Flexibility


COMMENT: My goal is improve my strength across the board, to improve my vertical leap (so that I can finally dunk), and to increase my CV fitness for my own health.

RULES:
1) Post here everyday
2) Post in my blog everyday
3) Make very workout
4) Make every meal
5) Max 1 Hour Internet/day
6) Study at least 1 hour/day for test
7) Stretch 15 min/day



WORKOUT SCHEDULE
Varies day to day and I will look at my January Schedule and map out dates before January 1st


MEAL SCHEDULE
Six meals per day, 1 cheat a week, max 2 small desserts a week (not too concerned about weight gain)


STARTING STATS(Nov 7th 2007)
WEIGHT: 175 pounds
BODY FAT: 11.9%
Pushup Test: 19
V02 Max: 50
SitandReach: 9.5


END STATS(Jan 31 2008)
WEIGHT:
BODY FAT:
Pushup Test:
VO2 Max:
SitandReach:


DAILY LOG