Since it’s now the end of 2013, I figure it will be a good time to look back on the goals I set back to the beginning of the year. Earlier this morning as I read through many of my 2013 health & fitness goals, I noticed that most of them were sidetracked because of all of the problems I’ve had this year with low testosterone and the complications surrounding my testosterone replacement therapy.
Reviewing My Health And Fitness Goals For 2013
I felt that my stamina was pretty strong at the end of 2012 (considering the shape that I was in for most of my adult life), however it needed a great deal of improvement. My plan was to make a small change in the way that I track my high-intensity interval training (HIIT) and use that as a gauge for my increased speed and stamina.
Unfortunately, because of the mental and physical fatigue which I dealt with since the beginning of the year I was not able to get in as many of these workouts as I originally wanted. So even though I haven’t tested my stamina and a good six months or more, I can feel that my cardiovascular system is not as strong as it was at the beginning of 2013.
At the beginning of the year my only form of strength training involved using two adjustable dumbbells, which only went up to 45 pounds each. So the idea of increasing strength wasn’t tied around hitting a certain number in different lifts, it was more about feeling stronger and seeing my overall numbers increase.
I tried to work out with a 15 pound barbell, but there were still many complications associated with using. Because of that, my strength training did you truly begin until the middle of July. That‘s when we first joined our gym and begin working out consistently using a barbell.
I started using the Ice Cream Fitness 5×5 novice lifting program. The first time I went to the gym I was able to squat with 185lbs and deadlift with 225. I believe my bench press was at 145 or 150lbs. During my last workout, I used the following weights for my working sets: Squats – 320lbs, Deadlifts – 325lbs, Bench Press – 195lbs.
Keep in mind that those numbers were just what I used for my working sets and they do not represent the maximum amount that I can lift with each of those movements for 1 rep.
There is no doubt that I increased my strength during the year, and I plan to test out my official one rep max in each list as soon as I recover from this ear and throat infection.
Increased My Running Speed
This goal was a complete bust! Not only am I a slower runner, but I can no longer run as far or for as long as I could back in the Spring.
Because of the severe fatigue and insomnia I was not able to keep up with my running after I started strength training three days a week. So for the last six months of the year I probably had five or fewer true running sessions held outdoors.
I am going to look at the next two goals together because my failure in one meant that I was unable to track the second.
Take Consistent Measurements and Pictures & Drop Body Fat Percentage
For the first few months of the year I was very good about taking pictures and measurements at least once a month. We even purchased a cheap caliper from Amazon in order to approximate our body fat percentage.
But once all of the symptoms of low testosterone took over I lost all motivation to keep up with those types of things. So even though I can look at my body and make guesses about the overall composition, I can’t be as certain as I would be had I taken measurements and pictures consistently throughout the year.
Continue To Eliminate Processed Food
For the most part, we were successful in this goal. We increased the amount of items that we purchase from a local farm, my wife found more recipes online for making natural versions of typically processed food, and we began to use our crockpot pretty much daily!
Unfortunately, there were several periods throughout the year where we had to rely on either convenient processed foods, or fast food. So we did have a couple stretches where much of what we ate was something that we didn’t want to eat (according to our goals), but overall we did very well.
Track What I Eat
I had a period where I lost my motivation for tracking or doing anything that required even the least bit of work. However in January I started the practice of taking pictures of all of my food and posting them on my YouTube channel (in slide shows) and on my Instagram page (so make sure you are following).
I got back into the habit of tracking my food this fall and I have been very consistent with it.
My Thoughts On The Year As A Whole
Because of the various health problems that I face due to my low testosterone, 2013 was a very difficult year. Outside of my strength training, I fell short on all other fitness goals and even now it’s been very difficult to find the push motivation to chase after some of them.
I feel that I have a better handle on my eating and on achieving a balanced diet, and I only expected to get better as I learn more about nutrition in general and my body specifically.
I plan to write a post specifically talking about my strength training, both reflections on the last six months as well as my goals for the future. I will also within the next few days let you guys know what my goals are for 2014.
We plan to document much more of our financial journey (especially our debt repayment) so we will be writing a separate post explaining our situation and our plan to get a better handle on our finances.
© 2014, Khaleef “Fat Guy” Crumbley. All rights reserved.