Perfecting my plan, now to implement!

Now I'm pissed. I fully expected to be down a couple of pounds from yesterday....No Luck! I weighed the same. So, gonna hit it harder today. 32 minutes on the bike this morning already. Will workout and go probably 48 minutes on the bike tonight after I work legs and traps.

My wife has a conference in Tulsa this wkend. Hotel ought to have a bunch of cardio stuff. Time to get this sucker back into gear. I'm thoroughly pissed but not discouraged. I will conquer!!!!!!!!!!!!!!!!!!!
 
Them's tough breaks, Greg. I honestly don't know how you managed to do that to your foot. Maybe next time use a pumice stone, or just a stick with some sandpaper (that's what I've got)?

Anyway, it's nothing. Glad to see you're moving along. :D
 
I actually hacked the foot on Tuesday i think. It's healing quickly and it hasn't hindered my weight training or bike riding/cardio. I'm in for some kind of a run this weekend whether on a treadmill or not.

Frustrated with my weight still. I know I'm on track and I gotta keep that in mind or I'll fall off the wagon. All I gotta do is hang in there until I drop another pound or two and I'll have my head back on straight. These are the tough times but I've come too far to quit now. I wouldn't say I've hit a plateau but I was really expecting to drop a couple of pounds yesterday and it didn't happen and it kinda got in my head. Stayed within nutrient goals for today too.

Tomorrow will be a day off cardio and weights. I plan on hitting cardio hard on Saturday and Sunday while my wifes in her conference. I'm hoping they've got a sauna and a hot tub to finish it all off. I'll take my laptop with me and keep track of food intake/exercise/msg. board etc.

Exercise/weight training:

32 minutes on stationary bike this morning

weights - legs and traps, lighter weights, higher reps to mix it up a bit

Leg presses 3x15
Leg extensions 2x15
Leg curls 2x15
Calf presses 2x30
upright rows 2x15
shrugs 1x15

I didn't want to work out so I thought I'd go ahead and workout but really push the reps higher to get the blood flowing and the heart rate up. I rested very little between sets.

Finished off with 48 minutes on the bike.
 
225.0 this morning. I knew I was close but its satisfying knowing I'm there now. I'd like to drop maybe 1-2 more before weigh in on Tuesday but I'm staying consistent with what I'm doing because it's working. That's a total of 16.5 pounds since I started. 1/3 of the way to my ultimate goal. 25 pounds more for the UBT contest.

No workout/cardio for today. Finishing up little things like grocery shopping, working a little etc. before we go to Tulsa. Will hit a variety of cardio tomorrow.

Off to fitday to start logging stuff for today. Stay strong, be consistent. Take care, Greg
 
Great weekend! Diet not too bad. I ate well both days then went out for dinner but didn't overdo it. Did cardio yesterday and today. It was nice because all I've got at home is a bike. I was able to get some cardio in on the treadmill and eliptical for a little change up. Here it is:

Saturday:

26 minutes treadmill
15 minutes eliptical
30 minutes recumbent bike
15-20 minutes sauna - Oh so nice

Sunday:

36 minutes treadmill
10 minutes eliptical
20 minutes recumbent bike
15-20 minutes sauna

What is it with running on a treadmill? It seemed SOOOOOOOO much harder than when I'm out on the road. But, I had to get some miles on my "dogs" because I've only got 3 weeks until my first 5K. I feel like an underachiever when I read Sparrows, FF's and G8r's logs. But, they had to start somewhere too.

Glad to hear everyone else had a great weekend too. Maybe I can find some fitness junkies in the area to spend my weekends with. Hey, Sparrow, does your husband do any fitness stuff or just you?

That's it for now. Y'all take care and I'll talk at ya later, Greg
 
Hey Greg,

You post a lot in my journal and I was starting to feel rather selfish about that! You're doing great with your diet and fitness! Congrats on the weight loss! Everyone does start somewhere. the only person you should compare yourself is...YOU! Think of YOU in terms of "I used to..but now I..." and soon you'll have plenty to beam about! Heck, you already do!

Treadmills are funny. Either you start a treadmill runner...and the road feels really hard, or you start a road runner...and the tread is hard :) I started road...had kids and forced to the tread...and now I'm weaning myself off of it again to the road. Everytime I've transitioned to one or the other its been HARD. Currently the treadmill feels the hardest again, but it used to be the opposite. I run much faster on the road, thats for sure. I think its better for you too-at least thats my experience with injury and such. Many will speak against me though ;)

My husband is who got me into running I used to just swim..and swim and swim. He ran to lose a lot of weight in high school and then when we met senior year we used to just go on long runs and I had to pretend it was nothin and that I liked it. haha. Eventually I started liking it...because of IT, not him :) He stopped running as his career got more busy and after a lot of years off working out at all hes back to a cardio/weights schedule at the gym. I'm trying to get him to find a goal 5K race or something like Bay to Breakers in SF we could do together. He is one of those "I need to lose a little more weight before I start to run" lol. That just makes me shake my head in confusion. hahaha.

ANYWAY, keep up the good work
 
Thanks Sparrow. I usually think of myself in terms of "I used to be...., now I am....". However, the more I train, the further I progress, the more I say "I'm getting there". I have no doubt that I can do it because I've been there before and know what is possible for me. One of my pet peeves is people saying "it's because I'm 30 years old" or something like that. It's simply because of lack of exercise/motivation etc.

You, FF and G8r80 are great examples for me. I can already feel a significant difference in my fitness level as well as my body composition. The most difficult part has been realizing that since I allowed myself to get in such poor shape that it's going to take a while to get it back and I have to be smart and train/diet accordingly. Since I've made this adjustment in my mind, things are much easier and I'm pretty content with my 2 pounds per week weight loss. Before I would have never even thought about a half marathon or maybe a sprint triathalon but at least now its in the back of my mind as a possibility.

I asked about your husband becasue my wife has little interest in exercising. It really gets to me sometimes but I have to realize that if its not her thing then its not her thing. I'll do my best to set an example and maybe some day she'll come around. She's naturally thin and is pretty content with where she is. Only time will tell.

Thanks for taking the time to post. I appreciate you checking in. I'm sure I'll be asking more running questions soon. I know you've got knowledge I can draw on. Thanks and Take care, Greg
 
Greg,

There are a couple of things for you to consider. First, training is volumetric, i.e., you have to build up to a level. You can't take an Ordinary Joe (Dodgeball's on tv while I type this) and have him do 1 - 2 hours/day. He won't be able to do it. Continue to make progress and you'll get that volume over time. I can't match FF or Sparrow's training volume, but my training volume exceeds that of most 28 year olds who are 20 years younger than me.

Second, make the progress in your weight loss and your honey will be green with envy and will then be joining you.
 
Thanks big man. I appreciate it. I'll work together with everyone here and make it happen. Maybe we can find a century between here and there and get together for it this summer. FF can join us, maybe he can sponser us, lol.

I've got goals and will reach them. Once I get to where I want to be, I'll want more. I don't know if it will be a half marathon or a sprint triathlon but it will be something to push me farther and farther. I appreciate the support. Take care and I'll keep you all posted as I go along. Greg
 
I hurt my shoulder Saturday but not majorly. I was helping carry in groceries at the in-laws. It was raining and I stepped on their wood steps, my feet flew out from under me and I landed on my butt and forearm. My shoulder hurts a little, but only when doing bench. Otherwise it's OK. I'll stay really light on bench until it clears up.

Workout:

Bench Press, LIGHT! 6x12
Tricep pushdowns 4x10
Lat pulldowns 4x10
Seated pulley rows 2x10
Barbell curls 5x12

I passed on shoulder raises too. I've only got 20 lb dumbbells and thought that would be pushing it too much.

Cardio: 48 minutes on the bike

Weigh in and measurements for the body transformation contest are tomorrow. I'll be down but don't know how much. I ate and drank too much yesterday watching the race but I'm happy with my continued progress. I suspect 4-8 pounds, we'll see.
 
I'll look to see what I can find. There is one called "DamJam" and if I recall correctly, it goes along the shores of 3 or 4 lakes as well as the foothills of the ozark mountains. It's the weekend after Labor day. Anyway, let me ask around to find a good one then we'll see if we can work it out.

Diet today has been really good. I've stayed focused and on top of things.

I came home from work and ran 1 mile, walked for about 1 minute then ran another mile. I plan to repeat this Thursday then Saturday run for 1 1/2, walk about a minute then run 1 1/2 more. Towards the end of next week I'd like to be up to running 2, walking for 1 minute then running the last. I'll confer with my "coach" to make sure this is what I should be doing.

Will work legs and ride the stationary bike tonight.
 
Legs and traps:

Leg Press 4x10
Leg Extensions 4x10
Leg Curls 4x8
Supersets of calf presses 3x30 (10 reps toes in, toes out, toes straight)
Upright rows 3x10
Shrugs 3x12

I finished it all off with 3 sets of 8 reps of lunges. I've never done them before until last week. I really think they will help with the muscle seperation in my quads as I get leaner. I seem to also feel them in my butt and hams.

Cardio:

32 minutes on recumbent bike. I started off 1 level higher than usual and gradually increased resistance. Day off weights tomorrow. Plan is to cycle for 1 hour on stationary bike. I'm working on increasing my endurance so I can ride on the bi-weekly rides at my LBS once they start them in a month or so.
 
Weight 227 this morning. Diet well monitored and within my calorie goals for the day.

No weights today, cardio only. 60 minutes on the recumbent bike. Longest continuous time I've gone so far. Nice ride, something like 20 miles and 500 calories or so.

Back to weights and cardio tomorrow and Friday. Will run tomorrow, weather permitting. Will also run Sunday, the entire 5k.

Progressing slowly but surely. I'm in this for the long haul. Greg
 
225 this morning. It looks like I'll probably drop 1/2 - 1 more pound tonight. Diet within parameters.

Workout: Chest, tri's, bi's, back

Push ups 1x8, shoulder hurt with this movement so I quit
Bench Press 5x10, went some heavier, no real discomfort in shoulder
Tricep Pushdown 4x8
Wide grip pull down 3x10
Close grip pull down 3x10
Straight barbell curls 4x8, 1x12
I laid off front/side/rear laterals for fear of hurting shoulder, will retry next wk.

Cardio: Recumbent bike 40 minutes
 
Real steady like there, Greg. Good stuff.

Try not to let what the scale says get to ya. You're doing very well. It's just beginner haziness. I've actually gained 3 lbs since the start of the contest, and I'm working so hard, haha. But once we make it past the 4-6 week point, success is inevitable. :beerchug:
 
Thanks focus. I was at 223.5 this morning. I figure its gradual, continual progress so I'm all for it. We've got less than 70 days now. I think I can "stay clean" all weekend and should be right at my 220 goal by March 1st. I'll shoot for 210 by April 1st and an even 200 by contest end.

You keep up the good work too. Keto is not for me but if it's working for you then go for it. My thought is that it all comes down to calories in versus calories burned so stay strong and watch the scales head in the other direction. Take care, Greg
 
Wow, life's trying to kick my butt right now but it ain't gonna happen! Sick child, screwed up work schedule etc. It has thrown me off my game the last few days but it's time to get it back on track. Tomorrow I will reinforce my fitday tracking as well as documenting my exercise/cardio/running. I've come too far to let it get the best of me now. Take care all, Greg
 
GT2003 said:
Wow, life's trying to kick my butt right now but it ain't gonna happen! Sick child, screwed up work schedule etc. It has thrown me off my game the last few days but it's time to get it back on track. Tomorrow I will reinforce my fitday tracking as well as documenting my exercise/cardio/running. I've come too far to let it get the best of me now. Take care all, Greg
Click to expand...

I was wondering where you went.

Doesn't matter how often or how hard you get knocked onto your ass as long as you charge back in, Greg. As Chillen likes to say (sorry, but it's something I say a lot too I swear :D), rock on! :SaiyanSmilie_anim:
 
Thanks brother. I did get a little motivation today. I gave blood a couple of weeks ago and I got my lab results back. All my lab work that was out of whack last time (cholesterol, 1 liver enzyme and blood pressure) is back in line now. So, the hard work is paying off. Back at it tomorrow. Take care, Greg
 
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