So the Avengers is coming to Edinburgh and Glasgow. So here is the #Bobsgarage Ironman 6 week Challenge.
Ok here are the challenges to complete for the next 6 weeks:
Number 1 Alcahol,
My go to would be to stop drinking, cut it out or dramatically reduce it, the one magic pill you can take for fat loss, performance and overall health is to stop or dramatically reduce your drinking habits. If you are unable to do this then here is your second option, change all your alcohol in your house too whisky, My thinking round this, well I am pretty sure this is what Iron Man drinks firstly secondly, I bumped into a guy once at a party and he had a hip flask of whisky, he said he preferred to take small sips of his hip flask full of whisky then drink other drinks like beer etc, his thinking less trips to the toilet, less calories as you would just need to take small sips of the strong alcohol, instead of lots of pints etc. This guy eventually came to my gym and I now train him every week.
Number 2 raise your heart rate,
Raise your heart rate at least once a week doing exercise, around 170- 185 something like an all out effort of 100 strict burpees would hit the spot perfectly or a 2k row. My theory around this, Ironman is definitely going to have to get used to high heart rates as he has to deal with high octane situations, fights and situations, you too will have to deal with tough situations some day as I say a lot ‘Your greatest challenge is yet to come’
Number 3 push something till your dripping with sweat and out of breath,
Push something, if you have access to a sled load that baby up and set a distance of 20metres out and 20metres back load it up with enough weight that it takes you 45secs to push it then push it again on the minute and when it takes you over a minute reduce weight keep pushing it reduce weight as needed rest as needed go for 10-15mins, no acces to a sled, push a plyo box, push a car, push a 20kg plate across the floor. Its a whole body workout that hits just about everything and it really is my favourite exercise.
Number 4 Socialise once a week,
Since its an IronMan 6week challenge and Ironman is a bit of a social king and he is always socialising your next challenge is to go and socialise at least once a week go out and do something with all your friends, I almost wrote this one as go out and chat up 1 women a week but I wanted to keep it open to women as well! They say a change of scene is as good as a nap for keeping the mind active and avoiding boredom or tiredness and its always good to talk to other people and socialise to make you feel better so get out there once a week and socialise.
Number 5 Do at least 30mins of pullups, press-ups and dips a week,
Pretty simple really bodyweight is key to being jacked and strong, doing high rep bodyweight movement will be really good for us all as we age and its a great way to workout when we don’t want to load ourselves up with squats, deadlifts or bench or press. So set the timer to 20-30mins and get some reps in, rest as needed don’t go to failure and if you cant do pullups do horizontal ring rows, seated ring pullups, negative pullups and if you struggle with press-ups go for raised press-ups, straight arm planks or crawls.
Number 6 squat, deadlift and bench press once a week,
compound lifts are key to getting jacked and tanned like Ironman, get some good volume in but not too much for your squat, deadlift and bench on different days, make sure it is at a good intensity but not too heavy go sub maximal. If you struggle with any of these movements then break it down use regressions but always make sure you can control the weight and it doesn’t control you.
Number 7 get up before 6am at least once a week,
You think you are going to be as successful as Ironman by not seizing the day? By not getting up early and using that time before work? The most successful people get up early every day between 4 and 5am and they don’t fucking moan or bitch about it they are up and chasing their targets and goals because they know that no one else is going to do the work for them.
Number 8 Join a gym that pushes and inspires you to take you out of your comfort zone,
Life is all about perspective and perception, the people you hang around with and spend time with will change and effect you, if you train and spend time with a group of people who are continually pushing themselves, working hard and being consistent and committed and becoming strong, fit, healthy and solid strong athletes in themselves then you yourself will be helped to up your game and take your training and body to another level.
Number 9 workout tapps Aff,
Ideally this would be done while you are either doing your 100 burpees, or lifting some heavy weights or doing your 30mins of bodyweight training.
Number 10 refeed like a boass,
At least once a week eat steak and at least once a week go to a quality burger restaurant, I can name a few but my favourite has to be 5 Guys.
Ok to finish here is the Ironman 6 week challenge workout;
This could be done in your bodyweight session once a week and every week you can compare your score to last time and see how your improving
Death by Ironman
3 strict pullups +1
5 Dips +1
10 press-ups +3
The first minute do 3 pullups the 2nd minute 5 dips the 3rd do 10 press-ups on the 4th minute do 4 pullups 5th minute do 6 dips 6th minute do 13 press-ups. Do this till you can no longer do the added reps, when this happens go back to the original reps and start again. Do this 5 times, if by the first round your fucked that’s all you do. If these reps are too high for you reduce them or if you can do pullups resort to negatives, seated ring pullups and ring rows, press-ups can be raised, do just the negatives do straight arm plank for 30secs or do a bear crawl for distance and increase distance each time same for the plank add 1 second, for the dips if these are weak then do straight arm dip holds same idea start at maybe 5 second and add 5seconds each time, or you could do holds at the bottom of the dip or you could do ring dips with feet on the ground to take some of the weight with your legs could do the same with the Bar dip if it moves.
One last thing, Sleep, quality food intake and stress management dare I say it Meditation is definitely key here, your recovery is when you are getting stronger, when your in the gym you are just stressing your body, pushing it and weakening it by lifting weights or high cardio efforts like rowing sprints or burgees or sled, but your weaker at the end of it, you couldn’t do it again. When you are recovering that is when you are getting stronger so make sure to get quality sleep 6-8hrs, eat lots of green leafy veg, manage your stress. You can bet that Ironman is always cool under pressure and manages stressful situations so if you want to achieve high level success then you have to get used to remain calm when your put into high pressured and stressful situations every day.
If you have any questions or want help with your 6 week Ironman Challenge then get in touch, and I will look to help you as much as possible or get you into the gym either for a PT session into our small group individualised classes or into our bootcamps.
Community and culture has always been a driving force behind this gym. It brings people together to form lasting bonds through going through challenges together.