G8r80 and GT2003: onward!

Good workout today. It doesn't sound like much but I benched 225x3 reps by myself and pushed a couple of more out with the help of my spotter. Bench press has always been a weak lift so I'm pretty happy with it. I worked chest and tri's today, jumped on the stairmaster for 18 minutes then the treadmill for 16 minutes.

Weight: I'll weigh in the morning but I think I've lost another couple of pounds. I'm not doing anything special, just exercising and eating in moderation.

Parent/teacher conferences tomorrow night. Back in the gym on Friday. I sure would like an uninterrupted week where I can squeeze in 3 days of gym time. Perserverance will pay off!

P.S. - If you didn't see my partners post in the "pictures" section, check him out, he is awesome!
 
I weighed this morning. I'm down to 230.5 which is 2.5lbs lighter than I've been recently. My diet has been consistent but my training intensity and regularity have increased. Amazing how it all works together...

Back and bi's tonight and I might throw in some traps. Update to come later tonight.

G8R, How's life treating you?
 
Thanks for asking, GT.

To tell you the truth, this economy has me frazzled and took its toll on me this week. Between my business, my real estate holdings, and my stocks all being off 20%, I was in a depressed funk this week in Atlanta and prevented me from working out.

That said, things are picking up a little and I realize I need to get back into exercising to make myself feel better physically and emotionally.

The good news is I haven't taken this much time off in 2 years, so I was probably due anyways and my weight is 192/193 which is a 20-year low for me.
 
Nice run. Maybe someday I'll be able to run. But, I'm focusing on the more important things right now, consistency mostly. And, I'm tired of making fitness promises I don't keep. So, you'll have to deal with my dull posts until I get to a point where I'm ready to post pics.

Good workout tonight. Back and biceps. Really heavy on back, felt good. Biceps tend to irritate my elbow so I go as heavy as possible without causing too much stress. All bodyparts seem to be responding well. My shape is improving and I'm getting stronger, all while losing weight.

Followed weights with 13 minutes on stairmaster and 17 or 18 on treadmill at 10 degree incline alternating walking and running.

I'm done for the night. Time to see if I can find something good on TV.
 
GT2003 said:
So, you'll have to deal with my dull posts until I get to a point where I'm ready to post pics.

Good workout tonight. Back and biceps. Really heavy on back, felt good. Biceps tend to irritate my elbow so I go as heavy as possible without causing too much stress. All bodyparts seem to be responding well. My shape is improving and I'm getting stronger, all while losing weight.

Followed weights with 13 minutes on stairmaster and 17 or 18 on treadmill at 10 degree incline alternating walking and running.

I'm done for the night. Time to see if I can find something good on TV.
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Glad to hear that, GT. There is nothing dull about improving thyself.
 
After watching my kids' football game (my son and daughter are both in the marching band), I went for a second run. 3 miles in 27:15 (9:05 / mile).

BTW, Bloomingdale beat Plant City 7 - 0 :sport:
 
Weight loss is a funny thing. I stayed at 233 for quite a while then 230.5 yesterday morning and 228.5 this morning. There's the little bit more motivation I need to "keep it clean" over the weekend. I'm still eating and drinking plenty. Guess it was just time to drop a bit.
 
greg! you have said a few things that I can totally relate to. ie "breaking fitness promises"

one thing I have learned, and it has served me, and those who can get simple, well.

Sweat Daily! truly dude! if you can

eat fresh ground flax- nice poopin
drink a gallon of water - the juice of life
take fish oils - better breathing
and
SWEAT DAILY! get the metabolism rolling. whther it is pushups, lifting, or sex, just sweat! even a single sweat bead- EVERY DAY! You will find yourself in a "craving activity" way of living.

then the complex programs, work this and do that matters, because you are "craving activity" and your body is working nice.

get the simple things, and the rest will follow out of desire, verses just trying over and over again to make a decision!

Sweat Daily
FF
 
Thanks for the tips FF, especially for taking the time when you've got the event of your life coming up. I'm working hard on the water and improving greatly. I've always got something to drink in my hand but more and more now its water instead of diet pepsi. Flaxseed, hmm, my pooper seems to be functioning OK, are there other benefits? Fish oils I've never tried. But, I've got some on the counter. How many per day would you suggest? They are 1200 mg tablets. I'll give them a shot for sure.

My way of thinking is gradually changing. I find ways to get out of the office so I can take 4-5 flights of stairs to do something or go to someones office. I walk as briskly as possible from the parking lot (bottom of the hill) to the front door of the hospital (top of the hil) just to get my heart pumping. There is a core group of people at the gym at work each day and we hold each other accountablem Instead of feeling that I have to eat right, I want to eat right, etc. So, I'm taking it slow but I'm being consistent and it's paying off. I think I've been in too much of a hurry in the past and burnt myself out. We'll see how my relaxed approach works.

I'd really like to do a 5k then maybe more but I've got to drop some more weight first. I'm incorporating treadmill work as part of my workout and increasing the time I run versus walk. It's all part of the long term plan but no more promises until I can be true to myself and know I can fulfill them.

Off to the kiddos football game. Talk to you all later, Greg
 
take 2 of the fishoils

take the flax seed. Giv eyer body some good fat, and it will ditch the bad fat. unless you keep overloading it with bad fat tooo,.... ahahahaa

just take the flax seed and see

if you grow a thrid arm stop.

FF
 
Had my final swim lesson with Coach Steve today. I had several goals today:

1. Review my stroke,
2. Show me how to do a backstroke,
3. How to pick up speed,
4. How to swim in fresh water without a wetsuit.

My stroke was fine he said.

Coach showed me the backstroke stroke and I did it. Because but my pecs are not very flexible, this will be a good exercise to make me a little more flexible.

As for speed, he said to let it come to me. He reminded me that I was only a Marco Polo swimmer 9 months ago and took 3 months off for surgery. He also said that I would pick up more speed with a better kick, which brings up...

How to swim in fresh water. Without my security blanket, er pull buoy or wetsuit, swimming in fresh water is difficult for me. After 50 meters, I was beat kicking so hard to try to keep my legs up. He said my kick is good, but I fatigue too quickly. So, to swim in fresh water I will have to improve my kick so that my legs don't fatigue so quickly, but this is a "luxury" for me at this time. I can find plenty of triathlons that are wetsuit legal and/or saltwater that negates my need for a strong kick, although a kick will improve my speed. At this juncture, my goals are simply to be middle of pack in the swim and put more training hours into running and biking.

Revised swim plan: Continue using the pull buoy in pool to improve my stroke and breathing, but allocate some time at the end for some kick time as time and energy permits, using the backstroke kick and facedown using a snorkel so I can focus on the kick without having to think/focus on the stroke or breathing.

After the lesson, I practiced kicking until my calves cramped from the kicking and yesterday's running.

This afternoon I watched the G8rs play lousy and get beaten by Ole Miss. Afterwards: 10K on treadmill at 10:30 mins/miles. For some reason, I am about 1:30 faster on the road than on the treadmill.
 
g8r80 said:
Had my final swim lesson with Coach Steve today. I had several goals today:

1. Review my stroke,
2. Show me how to do a backstroke,
3. How to pick up speed,
4. How to swim in fresh water without a wetsuit.

My stroke was fine he said.

Coach showed me the backstroke stroke and I did it. Because but my pecs are not very flexible, this will be a good exercise to make me a little more flexible.

As for speed, he said to let it come to me. He reminded me that I was only a Marco Polo swimmer 9 months ago and took 3 months off for surgery. He also said that I would pick up more speed with a better kick, which brings up...

How to swim in fresh water. Without my security blanket, er pull buoy or wetsuit, swimming in fresh water is difficult for me. After 50 meters, I was beat kicking so hard to try to keep my legs up. He said my kick is good, but I fatigue too quickly. So, to swim in fresh water I will have to improve my kick so that my legs don't fatigue so quickly, but this is a "luxury" for me at this time. I can find plenty of triathlons that are wetsuit legal and/or saltwater that negates my need for a strong kick, although a kick will improve my speed. At this juncture, my goals are simply to be middle of pack in the swim and put more training hours into running and biking.

Revised swim plan: Continue using the pull buoy in pool to improve my stroke and breathing, but allocate some time at the end for some kick time as time and energy permits, using the backstroke kick and facedown using a snorkel so I can focus on the kick without having to think/focus on the stroke or breathing.

After the lesson, I practiced kicking until my calves cramped from the kicking and yesterday's running.

This afternoon I watched the G8rs play lousy and get beaten by Ole Miss. Afterwards: 10K on treadmill at 10:30 mins/miles. For some reason, I am about 1:30 faster on the road than on the treadmill.
Click to expand...

You talked about a guy who does vertical kicking with a board over his head in the deep end. This might be a good exercise for you also to increase your kick strength and ankle flexibility (sans board). Do it as long as you can for the first day and try and increase just a few seconds at the end of each swim workout. I think that would be more productive than doing lap after lap of kickboard or snorkel.
 
sparrow said:
You talked about a guy who does vertical kicking with a board over his head in the deep end. This might be a good exercise for you also to increase your kick strength and ankle flexibility (sans board). Do it as long as you can for the first day and try and increase just a few seconds at the end of each swim workout. I think that would be more productive than doing lap after lap of kickboard or snorkel.
Click to expand...

Thanks Sparrow. Do you recommend I use the blue zoomers or standard dive fins?
 
And the red ones will take you back to Kansas! :rofl:

Actually what I wanted to say is I really enjoy reading g8r's posts. Having lurking this one in particular and other journals is going to come in very handy for me soon when I have to learn to swim.

I would say take 10 of the fish oils, Greg. 2 isn't even a maintenance dose. Yes, 10. For 3000 mg of the active ingredients. And if you were older, I'd tell you to take more! You may interpret that however you like. :p You'll hear a lot of arguments about it, but I seriously recommend you avoid flax like the plague. There's nothing in it you can't get from other, better sources, and it is potentially poison for anyone who's not a postmenopausal female.

Also, good stuff @ the weight loss! Really likin' your new consistency. As I said before, glad you're in a more conducive environment. Helps a lot, no? :)
 
[Focus] said:
And the red ones will take you back to Kansas! :rofl:
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Good one, Focus!

Yes, read through my journals and Drex's journals when you start your swimming training as I have addressed every conceivable question and solution along my path and goal of swimming proficiency.
 
Hmm, 10 a day huh. I probably can't afford that many, lol. I'll actually do some research and see the recommended daily amount of omega 3's and go from there.

I might lose another pound tonight, I'm not sure. Heck, at this rate I could be down to 225 or less by Friday. My wife is also in the weight loss mood right now. but, she only had 15 to lose. She's down to 122 or so now. It sure makes it easier seeing her with the same type of goals I have.

Yes Focus, the conducive atmosphere makes it so much easier. I think one of the biggest things has been having the employee fitness center available and getting held accountable by "the guys" if I don't show up on my scheduled days. I'm really getting into it. The social aspect is important to me (call me what you want, I speak the truth). Hey, whatever it takes...
 
3 miles running and 4 miles walking. My heart rate was low during the run, but the legs were tired. The 16 miles I ran over the last 3 days is the most in a 3-day span for me. When I can do 16 miles after 56 miles on the bike after 1.2 miles swimming consecutively, I'll be ready for the Gator 70.3 in April with FF.
 
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