G8r80 and GT2003: onward!

I must be doing OK then cuz after my 18th trip to the bathroom I thought I might be getting some scars down there, lol.

Life will be better tomorrow. I'm picking up my son tomorrow night for a trip to see the rest of the family on Thursday. Then back to Gore to stay Thursday night with plan to put up Christmas lights Friday and watch bedlam football on Saturday. We'll see what conversations come up since my wife will be there at the same time. Life is calm now but its been a while since we have spent any time together. Guess we'll see. Wish me luck. Greg
 
Weights: Back and bi's

3 sets wide grip lat pulldowns
3 sets machine rows, wide grip
3 sets dumbbell curls
3 sets straight bar curls

Cardio:

warm up on treadmill 2 minutes
Run 1 mile at 8:34 pace
walk 1 minute
Run 2 miles at 9:31 pace
walk 1-2 minutes
Run 1 mile at 10:31 pace

Oh my, is that 4 miles. Never done that before! I'll do it continuously on Saturday too!!!

Followed up the treadmill with 20 minutes on the bike, heart rate 135-145 or so.
 
Greg, your running is improving by leaps and bounds! You are on the verge of breaking 27:00 in a 5K right now.

Today:
Squats: 135#: 5x2, 155#: 5x1
Wide arm pullups: 3x2
Chinups: 4, 3, 3
Bench press: 95#: 1x5, 115#: 1x5, 125#: 1x5
Dumbbell bench press: 50#x5, 55#x5, 60#x5x2, 65#x5

Seated bicep curls: 30#x10x3, 35#x10x2. I will work with 35# for a while before moving up again as I am vulnerable to elbow tendonitis from bicep curls.

Ab curls: 15x3
Bodyweight dips: 10x3
Lat pulldowns: 10x3
Seated rows: 10x3

For some weird reason, I get shoulder irritation when I do bar bench presses, but not when I do db bench presses. It seems counter-intuitive to me.

9 miles on stationary bike in 30:00
1 mile @ 10:54
1 mile @ 9:13
 
Thanks for the compliment G8R. I figured I'd run some "fast" miles to see what it felt like and how I held up. When I went down to the 10:30 pace it felt really slow. I'll play with this throughout the week on my shorter runs. Then, I'll stick with the slower pace on my long runs.

I've totally taken the last 3 days off. No fitday documentation, no workouts, no scale etc. I'm wondering how much water weight I'll be holding on top of the few pounds of actual weight I probably put on. Guess we'll see tomorrow. I don't feel too bad about it though. I've made some great progress recently and am not going to worry about 3 days. In the whole scheme of things it really isn't that big of a deal.

I started fitday again today. I'll go home and do some cardio on the recumbent bike. Not feeling like weights today. If the weather is bearable when I get off work at 3pm I might go home and run first then finish up on the recumbent bike. I've got to do something. Time to get this ship headed in the right direction again!

New weight goal, depending on where I am sitting tomorrow is 200 lbs even by December 20th. My college roommates 40th birthday get together is that day and I'd love to weigh 200 by then. With some dedication I can get there. Then there will only be 10 pounds until I reach my goal.

Enough of the talk. Off to work for a bit then home to get after it. Take care, Greg
 
Today:

Bench press: 135#: 6x1, 155#: 6x4
Chinups: 5, 5, 5, 4
Standing cable flies: 10x4
Seated bicep curls: 35#: 10x3

1000 yards in pool: 800 with zoomers, 200 with no aids. I definitely could feel myself riding low without a pull buoy or zoomers, but it wasn't that bad. I could definitely have gone farther without any aids. The drawback about using zoomers is they wear me out quickly because I am using the big quads. As a result, I cannot get a good upper body workout when using the zoomers. Over time, my legs will adapt and not sap so much energy out of me, but that is a ways off. Until then, I will continue to intermix using the pull buoy, Did not use pull buoy.
 
I am starting my 18-week 1/2 Ironman training plan today for April 5, 2009. I missed today's swim, so I am using yesterday's swim. I am not a particularly organized or disciplined person, so we'll see if I can stay with this or if I deviate and improvise from this (as I suspect).
 
g8r80 said:
I am starting my 18-week 1/2 Ironman training plan today for April 5, 2009. I missed today's swim, so I am using yesterday's swim. I am not a particularly organized or disciplined person, so we'll see if I can stay with this or if I deviate and improvise from this (as I suspect).
Click to expand...

Don't worry. Just keep posting. I won't let you deviate, g8r ;)
 
GT2003 said:
New weight goal, depending on where I am sitting tomorrow is 200 lbs even by December 20th. My college roommates 40th birthday get together is that day and I'd love to weigh 200 by then. With some dedication I can get there. Then there will only be 10 pounds until I reach my goal.

Enough of the talk. Off to work for a bit then home to get after it. Take care, Greg
Click to expand...

Greg, is your ultimate fitness goal endurance or strength?
 
I'm already off that 70.3 training plan... Today, was supposed to go 1000 yards in pool and I couldn't stop there, so went 1.2 miles. First 1000 yards with blue zoomers, send 800 with pull buoy, last .2 miles with nothing. My stroke count with the zoomers is about 21-22, with the pull buoy about 23-24 and with nothing shoots up to 30.
 
i_love_muscle said:
Greg, is your ultimate fitness goal endurance or strength?
Click to expand...

Kind of a combination of both. I'm experimenting with what I want to dedicate myself to now. I've always done strength training/bodybuilding but right now I'm kind of intrigued with running and plan on a half marathon in April.

I love all kinds of physical activity so I'm not really picky. Anything to work up a good sweat and wear myself out.

Really, I guess endurance is leading the pack right now. I'm looking at the half marathon, considering a sprint tri when I can figure out how to train for the swim portion and have already done a metric century bike ride and will look at a century when the weather warms up. I've reduced my "strength training" to 20-30 minutes per session and increased my cardio to 45-60 minutes or longer per session. I guess I know I can do the strength portion and am looking to challenge myself now with more of the endurance events.

Does that help? :xmas:
 
Yeah, that helps immensely, Greg :)

I understand why people get hooked on the endurance stuff, though. I could never do cardio for more than 15 minutes, so I liked HIIT. But once I sat on a rowing machine, I never wanted to get off. I just wanted to keep rowing and rowing and rowing. I was hooked.

I can't wait for my bicep tendon to heal so I can get back on the ergo and give 'er again! That'll be my endurance sport now since my knee has hampered my running so badly.

I've even been thinking of buying a "real" bike, you know, like tsilcyc has ... although those are so beautiful, I think I'd want to mount it on the wall as artwork because I'd be afraid of riding a bike that beautiful on the streets here.
 
ILM, you are just dying to make the "out of context" thread.

By ILM "I never wanted to get off".

Anyway, I doubt that!

But, as far as bikes, I've got an older road bike that is sufficient for now. Maybe when I grow up I can at least be in the same room with a bike like his. They are beautiful. I've got to agree there.

Damn, I'm just not in the mood to workout tonight either. I've got to bypass my laziness and get on the bike and maybe even throw in a few weights. Make me, please, make me do it!
 
Greg, I can see some pretty good material on this page, so feel free to get creative :)

Yes, I will make you do it, Greg!! It's a little late now ... but I hope you got on your bike, and pounded some weights ;)
 
OK, I did slack last night. However, I got up at 5:30 this morning and just completed 45 minutes on the bike and I feel so much better. I will put in another 45 minutes tonight. That's my plan until Christmas, 2 a day cardio sessions, 45 minutes per session.

Off to shower then to work. Take care, Greg
 
Spin class :45, 12.5 miles
bench press: 115#x10, 135#x5, 155#x5x2
standing cable flies: 10x4
chinups: 5, 4, 4, 3
 
45 minutes on stationary bike! Total cardio 1 hr 30 minutes for the day.

Tomorrows plan, 45 minutes bike in the morning, run 2.5 miles at 9:30 pace!
 
45 minutes stationary bike. Didn't push to hard because I have to run tonight. Heart rate up to low 140's. Maintained a cadence of 100-108.
 
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