G8r80 and GT2003: onward!

Oh yeah ... I remember the first pics VERY well ;)

Those BB pics are to die for ... you were only 18 and your legs looked like that? OMG ... your legs (and the rest is pretty awesome, too). I'll just stop there before I get banned ...
 
i_love_muscle said:
Oh yeah ... I remember the first pics VERY well ;)

Those BB pics are to die for ... you were only 18 and your legs looked like that? OMG ... your legs (and the rest is pretty awesome, too). I'll just stop there before I get banned ...
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LOL, u r too funny. I am excited to see how things progress from here on. The next month or so will really be telling as far as what I'm going to look like as I get closer to my goal. I can only decide at that point where I'll go from there. But, I'm guessing 190ish will be my stopping point. If I've still got excess weight/fat then I'll keep going. I'm not going for the ripped look, I'd just like to be lean again. 20 more pounds will most likely do the trick. Take care, Greg
 
Fixed 3 windows that had to have panes replaced. I've got one more eventually but its a storm window over a slider and I can't figure out how to get it out of the frame. It's only got a bb hole in it so it's not too bad. But, I'm on a roll so I wanna fix it NOW!

Workout:

Back and bi's

3 sets wide grip pull downs
2 sets v-bar pulldowns
5 sets barbell curls

Cardio: 45 minutes on the bike.

Future: Another run tomorrow.
 
GT2003 said:
Nice workout G8R. Intense, to the point and now you are done for the day. Cool!
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Not done for the day!

After class, I ran back to the YMCA (2.2 miles, 19:30),

3 x 8 parallel bar pullups
10 x 3 bw dips
dumbbell bench presses: 40# x 10, 45# x 10, 50# x 10, 55# x 10, 60# x 7 (dropped one on the 8th rep:sad2:)
30# 10x3 dumbbell bicep curls

ran back to the hotel (2.2 miles, 19:55).

Greg, I didn't know you were a bodybuilder - cool!
 
LOL, you sure wouldn't have known the last 10 years that I'd ever even been to the gym, much less done a bodybuilding contest. But, things are back on track now.

I never thought I would be sticking with basic bodypart movements and focusing more on cardio. I've almost gotten to the point where I'm content doing 5-6 heavy sets per bodypart then doing a longer cardio session. In the past, it was somewhere around an hour on the weights then maybe 15-20 minutes on the bike or some other form of cardio. Funny how things change over the years but I feel great now!

My wife and I were talking today and both feel like we are alive again for the 1st time in years. It's good to see this side of both of us again. I'm quieting down about that situation for a while as there are still a lot of emotions on both sides and they are changing from day to day. Thanks for everyones support in this matter. You all are great!

I do have a question G8R. How hard do you push yourself on the stationary bike? The reason I'm asking is I'm concerned my legs may be tired when I get to my run the next day. I really tend to push myself hard as far as biking resistance the last 5-10 minutes of my biking session. Could this affect my running even if most muscles used are different? It kind of felt like it Tuesday but it could all be in my head. Thoughts?
 
GT2003 said:
I do have a question G8R. How hard do you push yourself on the stationary bike? The reason I'm asking is I'm concerned my legs may be tired when I get to my run the next day. I really tend to push myself hard as far as biking resistance the last 5-10 minutes of my biking session. Could this affect my running even if most muscles used are different? It kind of felt like it Tuesday but it could all be in my head. Thoughts?
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Your transition from biking to running is called a brick - "bike" "run" ick - get it? Yeah, going from one to the other will hurt, but it won't kill you and it will make you stronger. I say, go as hard as you can.

When I go from a bike or stationary bike to the run I go hard (heart rate 85% of max in my case) and I don't worry about the consequences of the run (of course, I don't do very well in triathlons).
 
Basically the philosophy that if it doesn't kill me it will make me stronger. I like that!

I'm planning on keeping my current training schedule with weights/stationary bike on Monday and Wednesday, moderate runs (2-2.5 miles) on Tuesdays and Thursdays with my longer run (3.2-3.5 and further in the future) on Saturdays with Fridays and Sundays as off days. From what I'm feeling in my legs, I can make it through the moderate runs OK now and feel I'll do great on the Saturday runs with the extra recovery day.

That's the plan for now. Does it sound reasonable?
 
Sounds great, Greg. Go as hard as you can and want as long as there is no pain (but muscle soreness doesn't count).
 
Oh, I've got the muscle soreness going on the day after my runs. Not too bad but mostly along the inside of the "tear drop" on my legs. It's getting less and less with each run so I'll conquer it before too long.

I don't mind pushing myself, just wanted to make sure I wasn't pushing too hard. If I start to experience true pain vs. soreness I'll back off a bit.

Thanks for the input. I seem to come up with more questions each day since this is so new to me.
 
No run tonight. It's been windy all day (20-30 mph winds) and the temperature dropped from around 50ish this morning to the mid 30's this afternoon. So, I switched days off to today which didn't hurt because it's wifeys week at the house starting tomorrow. So, I took the day off and cleaned things up a bit. May hunt this weekend, may not. It's amazing how such seemingly important things have taken a back seat to the really important things that are going on this year. Take care all. Greg
 
I went straight to my folks house after work tonight. They've got a treadmill so I figured I'd just run on it. NOPE! It's a Weslo cadence treadmill that my 90 lb. Mom walks on, lol. Not much of a match for my 210 lb butt but it works great for her needs. Anyway, I squeezed out 2 - 2.5 miles or so. It was treacherous but at least I got a workout in. The belt seems really narrow and it just doesn't seem to have the power I'm used to. Anyway, I got a workout in and that's what's important. I'm running either through the neighborhood or our local 5k course tomorrow. I'll update then. Take care all, Greg
 
Yesterday was rest / travel day. Today, was weights day:

chinups: 6, 3, 3, 3, 3
cable standing fly: 10 x 4
squats: 135# (yeah, weak, I know): 6 x 3
deadlifts: 185#: 10 x 3 (gonna up this to 225# next time)
dumbbell bench press: 50#: 10, 10, 9 (to failure)
tricep cable press: 10 x 3
decline situps: 15, 10, 10 (my abs are pathetic)
seated dumbbell bicep curls: 30#: 10 x 3

4.2 mile run
 
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3.2 mile run in 31 minutes with about 1 mile of it into a stiff wind, probably 10-15 mph. I took it at an easy pace until the last 200 yds or so. I'm looking the 30 minute time goal right in the face.

I have heard about doing "speed work". Is that something I should incorporate into my shorter runs during the week to help my times?

Thanks, Greg
 
GT2003 said:
3.2 mile run in 31 minutes with about 1 mile of it into a stiff wind, probably 10-15 mph. I took it at an easy pace until the last 200 yds or so. I'm looking the 30 minute time goal right in the face.

I have heard about doing "speed work". Is that something I should incorporate into my shorter runs during the week to help my times?

Thanks, Greg
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Greg, speed work is something you do after you develop your base. At this point, I would continue developing the base of long, steady runs, getting your body used to that pace. In a couple of months you can start incorporating speedwork and that will help you not just with speed but also endurance.
 
Grego!! You are doing well....

and with adding a kick at the end of your runs it will increase your speeds, and maximize your VO2 development. As you close a run, try to "kick" or really dump it on for the last 2 minutes... or

when you can see where you are finishing....

then next time

just before the last turn where you can see when you will finish

when you get to having a good 3-4 minute kick, ending with gasping lung burners you know you are nailing it.

BUT- as G8r said, and I will add, it may be a bit soon for you to be doing quote "speed work." you are still dropping weight, and fast take offs are not easy on joints and connecting tissues.

again-- fine consistency bro! you rule!

FF
 
Thanks FF. Finally getting it together for more than a few months but it's paying off big time. I have been kicking it pretty good maybe the last 200 yards or so. I've not pushed it to the point of it being "lung burning" but that's probably not far off. I'm not even familiar with what speed work is so I'll wait until I get a little further into it then ask questions.

G8R, I'm not sure about a triathlon. I've not done swimming and would have to figure out how to make time for that training. But, if I can work that out (aka depending on the wife/ex-wife situation) I would love to have it as a goal. But, for now those plans are on hold.

However, I am seriously considering a half marathon. I never thougth those words would come out of my mouth. My roommate from college does the Oklahoma City Memorial marathon or maybe the half so that will definitely be a goal. I need to find out when it is so I can start my training for it.

Between now and then I've got a couple of 5k's I'm going to run then a 10K in April.

UPDATE: The 10k remember the ten run in Stillwater is April 18th and the Oklahoma City Memorial Marathon (1/2 marry for me) is April 26th. Could I train for both without the 10K screwing up my training for the half?
 
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208.5 lbs this morning. Another 6 lbs and I'll be 75% of the way to my goal and I'll post more pics. The weight is coming off more slowly now but I'm being consistent. I may get under 200 by Christmas but it will be close. It doesn't matter. As long as I keep progressing I'm happy.

Off day today. Gotta rest for the big week coming up. Hard training is planned for the first 3 days anyway. I'm going to start some mini-bricks with the treadmill and stationary bike. Does it matter which I do first?
 
GT2003 said:
208.5 lbs this morning. Another 6 lbs and I'll be 75% of the way to my goal and I'll post more pics. The weight is coming off more slowly now but I'm being consistent. I may get under 200 by Christmas but it will be close. It doesn't matter. As long as I keep progressing I'm happy.

Off day today. Gotta rest for the big week coming up. Hard training is planned for the first 3 days anyway. I'm going to start some mini-bricks with the treadmill and stationary bike. Does it matter which I do first?
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If you start doing triathlons, you wanna do the bike and then the run, as that is the sequence in a tri. Otherwise, I don't think it matters. I routinely do them the other way around as that is more convenient for me.
 
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