So I started trying to take better care of myself last year when things hit a critcal point for me (more on that in my intro post), and I've decided to start keeping a log. I feel like an online log will be much better than a personal pen and paper journal, since going online subjects me to the scrutiny of my peers and makes me less likely to slide IMO.
When I began I snapped these pics, around late August of '05.
At this point I started with carido, 2 bike rides a day a two miles per ride. By the end of my 1st month I was up to 4+ miles per ride, with plenty of hillwork thrown in. At this point I began very light weight work every other day and shelved the 6 days a week of cardio for 3, every other day, with one off day.
By the end of my 1nd month I had bought a much better weight bench and upgraded my weights (from 80 pounds on the bench press to around 110 or so).
By mid-October of '05 I looked like this.
Unfortunately I let the holidays derail my diet (not a diet in the atkins/weight watchers/etc sense, but my diet, what I eat on a day to day). I continued on my program of weights and cardio and by around March of this year I was up to about 140 on the bench, had tweaked my weights a lot, and was up to 45 minutes per ride. I looked like this.
About 2 1/2 months ago I came down horribly ill for around 4 days, and quit working out until I recovered. When I started back off I did two things. 1st, being disgusted with the fact I had put around 5-7 pounds of the 15 I had lost in 05 back on, and getting a little burned on the weights, I quit lifting. 2nd, I did something I swore I would never do again, and went running.
Instant convert, my heart rate goes up much higher for less effort (from what I can tell) running vs. biking, and I'm an absolute endorphine junky. So I spent 2 months (or maybe a little longer) running. At 1st I could manage 15 minutes out, with around 3 of that being walking. I increased until I was running 30 minutes at a go 4 days a week. Then, around 2 or 3 weeks ago, I added the weights back.
I am currently doing 6 days, 3 runs/3 weights, alternating back and forth. I am back down to 175 pounds as of this morning (which is the best weight I hit last year), and feeling great. Current plan is to run 35-40 minutes twice a week, with my final run being a longer run. My weights have been a generic, total upper body session, taking around 30-45 minutes, but as of next week I intend to try breaking the groups down as follows : day 1 - backs/bis, day 2 - Chest/tris, day 3 - shoulders/abs.
As for now, I ran 61 minutes yesterday, with two 30 second walks to keep from exploding. And when I say run I really mean jog, probly 9.5-10 min miles.
Today I did the following :
bench press, 145 lb., 4 x 5 (sets/reps)
dumbell press, 30 lb per side, 3 x 10
lat pulldown, 110 lb., 3 x 10
dumbell curls, 20 lb. per side, 3 x 10
shoudler lifts (I sit on an exercise ball and pump dumbells), 30 lb. per side,
3 x 10
bench dips, 3 x 10
my weight this am, 175
my bodyfat currently, 23.2%
My goals are not too specific, I would like to see my old high school soccer player weight of 165, and I want my bf at 15% or below. And to be fit, it's all about the health and endurance for me. Sorry if I've given everyone too much to read, I figured a deluge was better than a drought for starters.
Scott
P.S. the final pic of me is probly 3-4 months old, before I quit lifting, so I'm not as big or trim this moment, OMG you lose it fast when you quit, but I'll get it back.
When I began I snapped these pics, around late August of '05.
At this point I started with carido, 2 bike rides a day a two miles per ride. By the end of my 1st month I was up to 4+ miles per ride, with plenty of hillwork thrown in. At this point I began very light weight work every other day and shelved the 6 days a week of cardio for 3, every other day, with one off day.
By the end of my 1nd month I had bought a much better weight bench and upgraded my weights (from 80 pounds on the bench press to around 110 or so).
By mid-October of '05 I looked like this.
Unfortunately I let the holidays derail my diet (not a diet in the atkins/weight watchers/etc sense, but my diet, what I eat on a day to day). I continued on my program of weights and cardio and by around March of this year I was up to about 140 on the bench, had tweaked my weights a lot, and was up to 45 minutes per ride. I looked like this.
About 2 1/2 months ago I came down horribly ill for around 4 days, and quit working out until I recovered. When I started back off I did two things. 1st, being disgusted with the fact I had put around 5-7 pounds of the 15 I had lost in 05 back on, and getting a little burned on the weights, I quit lifting. 2nd, I did something I swore I would never do again, and went running.
Instant convert, my heart rate goes up much higher for less effort (from what I can tell) running vs. biking, and I'm an absolute endorphine junky. So I spent 2 months (or maybe a little longer) running. At 1st I could manage 15 minutes out, with around 3 of that being walking. I increased until I was running 30 minutes at a go 4 days a week. Then, around 2 or 3 weeks ago, I added the weights back.
I am currently doing 6 days, 3 runs/3 weights, alternating back and forth. I am back down to 175 pounds as of this morning (which is the best weight I hit last year), and feeling great. Current plan is to run 35-40 minutes twice a week, with my final run being a longer run. My weights have been a generic, total upper body session, taking around 30-45 minutes, but as of next week I intend to try breaking the groups down as follows : day 1 - backs/bis, day 2 - Chest/tris, day 3 - shoulders/abs.
As for now, I ran 61 minutes yesterday, with two 30 second walks to keep from exploding. And when I say run I really mean jog, probly 9.5-10 min miles.
Today I did the following :
bench press, 145 lb., 4 x 5 (sets/reps)
dumbell press, 30 lb per side, 3 x 10
lat pulldown, 110 lb., 3 x 10
dumbell curls, 20 lb. per side, 3 x 10
shoudler lifts (I sit on an exercise ball and pump dumbells), 30 lb. per side,
3 x 10
bench dips, 3 x 10
my weight this am, 175
my bodyfat currently, 23.2%
My goals are not too specific, I would like to see my old high school soccer player weight of 165, and I want my bf at 15% or below. And to be fit, it's all about the health and endurance for me. Sorry if I've given everyone too much to read, I figured a deluge was better than a drought for starters.
Scott
P.S. the final pic of me is probly 3-4 months old, before I quit lifting, so I'm not as big or trim this moment, OMG you lose it fast when you quit, but I'll get it back.
2 spicy chicken soft tacos, a meximelt, and nachos cause I don't know when to quit. Did manage to hold off on a soda for an unsweet tea at home though.