Accountability Monday #1

Accountability MondayOur good friend, and fellow Brother in Christ, Kevin Vina recently commented:

Mike – great article – I appreciate it. I have a question for you guys and this new article kind of brings it up. What about accountability?

You said “men thrive in these environments where there is competition and physical tasks” – So have you thought about some kind of bulletin board where guys could go and post their results on some kind of leaderboard? Or personal score card?

I don’t know – I’m just brainstorming. I mean I don’t want to compete with YOU for max PU in 1 min but it may be motivational.

I’m not exactly sure what I’m getting at I guess I just want to know if you have thought of some kind of place for this kind of competition / accountability you are talking about.

Let me know
Thanks
Kevin

Mike responded, and after a few emails, we’ve decided to implement something called “Accountability Monday.”  Here’s how it’s going to work.

If you do any sort of workout over the course of the week and would like to share it with the Intentional Encounter community all you have to do is come to this post (or the latest Accountability Monday post) and leave a comment as to what you did that day.

So, for example, if you workout 3 times over the course of the week you would post a summary of these workouts in 3 different comments.

Warning: Mike is a Beast

Mike and I are going to do this… and, let me just say, Mike is a beast so don’t get psyched out by what he does.  He’s been at this for quite awhile and is in incredible shape.

He and I worked out on Saturday and I couldn’t even come close to keeping up.  But, it doesn’t matter.  He encouraged me and I did my very best and felt like a million bucks once we were done.

The Day After Super Bowl Sunday

I recently heard that the day after Super Bowl Sunday is the day most men realize they need to improve their health.  So, if this is you… we’d welcome you to take the first step.  We’ll be here to support you every step of the way.

Not Sure Where to Start?

If you’re not sure where to start… we have you covered.  Download the free Intentional Wellness eBook by completing the form at the bottom of this article.  You’ll find workouts for your first 40 days.

Need Motivation?

Finally, if you need some motivation… check this video out and then start.  Just drop down where you are… and do 10 push-ups and 10 crunches.

Can’t do 10 push-ups?  Do 5.  Can’t do 5? Do 1.  Can’t do 1?  Start doing them on your knees.  No one will judge you.  In fact, I’d personally congratulate you for your courage and willingness to try.  Believe in yourself!


33 thoughts on “Accountability Monday #1

  1. Monday:

    Read Chapter 15 & 16 of Matthew, then…

    AMRAP (As Many Rounds as Possible) in 10 Minutes
    – 200 meter run
    – 5 thrusters (squats to dumbbell press)
    – 15 crunches

    I got 3 rounds done.

    I also did 3 unassisted pull-ups before starting. I need to work to 5 before Mike will let me start “kipping!”

    At the very end I did some flutter kicks, a 200 meter row, and a 30 second plank.

  2. I had to try the one you mentioned Ron –
    EMOM for 12 minutes
    5 DB press (25lb)
    10 squats
    5 HR push ups

    I hate it when I’m kind of whipped and I forget to count and I go and do 7 or 8 HR push ups before I realize I only had to do 5.
    KV

    • Great job, Kevin! And, yeah, man, those EMOM (Every minute on the minute) workouts are brutal! For those that don’t know… this means that at the top of every minute you do the exercises. So, in this example, every minute, for 10 minutes, Kevin did 5 DB presses, 10 squats, and 5 hand release push-ups.

      I actually did a 15 minute EMOM a week ago… 10 HR push-ups, 10 squats, and 5 sit-ups. I cried for my mommy towards the end of that one!

    • Nicely done, AJ! I started with 10 push-ups when I first got started… so you’re doing awesome. Keep it up!

  3. I inherently like to jog. Today I paired up with a neighbor who jogs faster than me (which pushes me). Kind of like working out with Mike Short!
    Today was tough 3.2 miles in this wind in 26 minutes. Lungs were burning, but I don’t regret a step.

    • Great job, Andy! There’s nothing like starting the day with endorphins flowing through the body! Have an awesome day brother!

  4. Skill: Hand stand hold work for 5 min
    1000m row in 3:58

    For time:

    400m run, then
    30-20-10 reps of:
    KB Swings 53#
    Goblet Squats 53#
    Burpees
    then, 400m run

    15:40 was my time

    Cash Out: Weighted Plank (1:00 on/1:00 off) x 2

  5. Spiritual workout:

    45 minutes of prayer which included the Sacred Scripture (I read one psalm per morning and work my way through) and I’m reading “The Spiritual Combat” by Lorenzo Scupoli.

  6. Today Day 1
    Rd 1
    Std push ups 30
    Wide grip pull ups 10
    Military push ups 15
    Reverse grip pull ups 10
    Wide fly push ups 25
    Over hand pull ups 7
    Decline push ups 20
    Heavy pants 12 reps 35 lbs each arm
    Diamond push ups 12
    Back fly 16 reps 25lbs each arm

    Rd 2 (the same but with approx 25% less reps

  7. Tuesday:
    Warm-up:
    Stretching and Mobility Work
    3 pull-ups

    3 Rounds for Time
    – 250 meter row
    – 20 Hand Release Push-Ups
    – 15 Squats
    I finished in 7:19

    I then cashed out with 2 rounds of 0:30 planks with :30 rest in between.

  8. Great! Reading what others are doing is making me feel lame… exactly what I need!

    Not only am I not doing as much but I don’t even know what a goblet squat, or a wide fly PU, or a cash out is… anyway – Tuesday morning,
    10,9,8,7,6,5,4,3,2,1
    HR push ups
    Squats
    in 3:49

    it’s better than zero!

  9. Deadlifts up to 315# in sets of 3

    AMRAP in 20 min:
    200m run
    12 box jumps
    18 hr push-ups

    7 rounds

    Cash out: max effort ring rows in 1min – 30 reps

    Spiritual: Psalm, Book of Matthew, Office of Readings, Spiritual Combat, Mass

  10. Tuesday evening at the gym with my boys…
    3 rounds of 30 sec on 30 sec rest of
    squats with DB
    mountain climber
    overhead press
    bench press

    we were smoked! it was great!

    Wed morning
    15 min of yoga and stretching

    • You’re doing awesome and I am so happy your boys join you. I look forward to having my boys join me in the future.

  11. Wednesday: I didn’t work out but did my day 1 Exodus meditation and also read a few chapters in Matthew.

    Thursday: Day 2 Exodus meditation and read two chapters of Matthew.

    Thursday Workout:
    For time:
    – 500m row
    – 50 sit-ups
    – 40 HR push-ups
    – 30 KB swings (35 lb)
    – 20 shoulder press (20 or 25 lb… head was spinning so can’t remember!)
    – 10 goblet squats (20 or 25 lb dumbbell)

    My time was: 9:32 and I was definitely flat on my back for several minutes once I was done! Once the blood starting flowing again I felt so strong and amazing!

    I then did flutter kicks for 1 minute to cash out.

  12. Thursday Morning, feast of Our Lady of Lourdes

    Remade my 33 days to Morning Glory Consecration to Mary

    3 rounds for time
    15 DB Squats 25# – I think these are just like goblet squats except with a DB?
    15 HRPU
    15 Mountain Climber
    4:25

  13. Tuesday. No work out.

    Wednesday. Played 90 min of intense basketball plus 15 minutes of plyometrics

    Thursday. 2 sets of should presses (30#, 35#), 2 sets of tricep kickbacks 30#, 2 sets of in & out bicep curl (25#, 30#), 2 sets deep swimmers press 70#, 2 sets of full supination curls 25#, 2 sets of chair dip 35 reps, 2 sets of upright row 70#, 2 sets of static arm curl 25#, 2 sets flip grip twist kickbacks 30#, 2 sets of seated two-angle shoulder fly 15#, 2 sets of isolation curls 20#,

  14. Thursday evening at the gym
    4 sets of 12 to 15 reps of
    deadlift 80#
    thrusters 25#DB
    decline bench press 35#DB
    Lat pull down

    Friday morning
    2.2mi run, forgot watch to time it

    • Great job, Kevin! I changed the comment section up a bit… now you can check the “Notify me of new comments” box below. This will allow you to get alerts when others post workouts!

  15. Friday:

    Spiritual: Day 3 Exodus Meditation and read Chapter 19 of Matthew.

    AMRAP in 12 minutes (As many rounds as possible in 12 minutes):

    – 15 walking lunges
    – 20 HR push-ups
    – 200m run

    I did 4 rounds. I went past 12 minutes during the last running round but just finished it.

    I then did some planks to cash out once air started flowing through my lungs!

  16. Today, 60 minutes of basketball plus 30 minutes of yoga (w/o the meditation crud that is associated with it).

    • Walt, if possible, could we please get a picture of you in the downward-facing dog pose? If so, I promise to use that for the graphic at the top of next week’s Accountability post. Let me know brother!

  17. Saturday (Group workout with Mike, Andy W, and Colter G):

    Spiritual: Group Exodus meeting.

    Workout: Since there were 4 of us we worked through 4 stations.

    Station 1: Rowing
    Station 2: HR Push-Ups
    Station 3: Sit-ups or Planks
    Station 4: Squat

    We then worked through each station in 1 minute clips… for 2 rounds.

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  19. Saturday at the gym with the boys…

    4 rounds of 12 to 15 reps of
    jumping lunges
    bench dips
    lat pull downs
    bench press

    my lovely wife suggested the jumping lunges, I don’t know what I did to make her upset with me and to suggest such punishment! Those were hard! Then we tried a few turning or spinning and jumping lunges – I got the hang of it and did my last set turning. But my 14 year old couldn’t do it! Not bad for the old man!

    • So awesome! Keep up the great work, Kevin. And what an awesome example you are for your sons.

  20. Last weeks summary; I was able to lift 3 days (body beast) alternating running 3 days. This seems to be a good mix for me and luckily the weather has been great as I workout in the the garage. I am finishing off “Matthew”. It has been very helpful in preparing me for my own sacrifices and my need for forgiveness as I prepare for Easter.

    I hope to repeat.. running a little farther every week.

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