The Greenetuckian Files

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Greenetuckian

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I hope I am not breaking any rules but I am copying and pasting most of the post I made in the Introduce yourself Forum here as a starting point. I will do my best to update this daily so I can keep track of my efforts.

Hello eveyone, My real name is Ken Inman & I am a 40 y.o. man living in Linton, Indiana. I am a computer repair technician and I own and operate GreenePC in Linton. Late in 2005 I took a look at myself and realized just how soft I had gotten. I did not really start to get serious about keeping records to see my progress until the first of Feb. I do have measurements from early January so I am using them for comparison purposes. I am also including the comparison pics I have been taking to track the changes. There will be a new pic Apr. 1st.

Date...........01/05/06.......02/01/06.......03/28/06
Stomach.....36..................36.5...............34 3/4
Waist...........34.5...............34...................35
leg...............20..................21.5................20.5
bicep..........13.5................13.5...............14
chest..........40.5................41.5...............41
Weight........165.................163................161

As for exercise I use a Weider Pro 3200 home gym, Weider loose weights and I have recently changed from skating indoors on quads to training outdoors on inlines. I am now working on proper form, increasing distance and speed. I have a pair of Rollerblade Lightning 03s I got in mid March and a pair of Lightning 05s scheduled to arrive tomorrow so my son and I can workout together and be pretty evenly matched as far as equipment goes. He is using a cheap pair of Roller Derby Europas right now and they are much slower and take more energy than the Lightnings. As of last Sunday we average 7.5 min. per mile and the 1st goal is to get that under 5 min per mile.

You can see that at the beginning of Feb some of my measurements actually increased. I think this may be because I started building muscle mass without loosing fat. I am not sure. When I started back lifting I could only Bench 165lbs but on 3/20 I made a one rep lift of 193, my goal for now is 200 after I reach it I will set it up to about 225. I can curl 100. The only goal I have set in stone is that I want to be able to see all of my stomach muscles , be able to skate 26.4 mi. in less than 2hrs and just have an overall decent level of fitness.
 
3/28

My back was still hurting this morning so I did 2 sets of BPs , single arm curls and ab crunches on the Weider. I stayed light with about 10 reps for each (20 for the crunches). My back was hurting so I decided to do some back extentions with light weights to see if it would loosen up. About the fifth rep something popped in my back and the sharper pain disappeared. I have only light muscle ache now, hopefully it will be gone completely tomorrow. It must have been a disk just a little out.

This evening Sheri's new skates arrived so we spent a couple of hours on them outside. (with several breaks). I think she likes them and skated up a storm for longer than she has ever been. She says they are a little tight but I think they will stretch some with use and they just need broken in. They are also about twice as heavy as my Lightning 03s so I don’t know how well distance will go but boy should they burn the calories. ;) Kegger came over and we had a great time. He learned a valuable lesson about wrist guards and gloves, he took a fall while stopping and has a bit of road rash on his hand. Later he cut off the fun and took my Lightnings away and has went off to Cruizers Roller Rink for the Tue. dollar skate. Oh well tomorrow the Lightning 05s are scheduled to arrive and I can’t wait.
 
3/29 Morning

Morning
Weider Machine
Leg Ext..................10x121, 7x134
Side Leg Ext..........6x49, 7x134
Kick Back...............10x49, 4x62
Back Ext.................10x137, 10x137

Dead Lifts..............1x193, 1x182
I still had some back pain so I stopped after 1 rep, I lowered the weight to 182 and still had pain. Not sharp like it was but more like a strained muscle. Oh well perhaps Fri. :mad:
 
Afternoon,
The new Rollerblade Lightning 05s arrived today but without their brake. Good thing I know how to T stop.

Sheri, Ashly and I went to the park and skated around a good hour. Pretty slow and Sheri had to rest often. When she decided she was done for the night she took Ash and headed for the house. I took off around the park for most of a lap then up E st to 6th across to C (the blocks start over at A) then back to the house. I did a pretty good clip and could really feel it in my legs at the end. I think I got a good workout for today.

Back still hurts some. :mad:
 
3/30 Morning

Weight this morning was 160

Weider
BP Decending Set
180x4, 161x3, 136x3
180x6, 161x3, 136x3

Curl Decending Set
49x6, 32x6

Lat Pull Down
102x6
102x5

Loose Weight
Curl 1x100

Back feels good this morning just a little tightness.
 
Greenetuckian said:
Dead Lifts..............1x193, 1x182
I still had some back pain so I stopped after 1 rep, I lowered the weight to 182 and still had pain. Not sharp like it was but more like a strained muscle.
Click to expand...

Maybe you should start alot lighter. Lower back is delicate and its better to start off slowly. I started with 95lbs, and ease up every week.
 
I think I did it loading some stuff in the truck last Sat. (computer desk and heavy boxes of stuff). I felt it pull as I reached over the side and set a box in. I have just been babying it since. Inline skating puts quite a bit of strain on it also. I think tomorrow I will start at 138 and see how it does. I figured I would be warmed up using the Weider first so I hit the dead lifts fairly heavy. My back feels much better this morning and still feels good even after my workout. No pain even after the 1 rep curl which I was afraid there would be.
 
3/30 Evening

Sheri felt bad so Kegan and I took Ash skating. We did about a mile then ditched her back at the house. She didn't want to but a mile is about all she can do. Kegan and I went back out and did at least another 3 miles with at least half uphill. We had a great time and are now pretty much evenly matched equipment wise. I am getting braver and speeding up more. I don't think I hit it quite as hard because I don't feel it in my legs tonight.

Side note.
I had to take my elderly parents to the doctors today. Mom was first and while she was at the doctors dad and I went to a nearby goodwill. I found a Bell bicycle helmet that matches my new Lightning 05s for 99 cents and it fits. Great deal, I only had to replace one of the foam pads in front and it looks good.
 
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Date...........01/05/06.......02/01/06.......03/01/06........04/01/06
Stomach.....36..................36.5...............35.5..............34 1/4
Waist...........34.5...............34................34.5..............34
leg...............20..................21.5.............20.5..............22
bicep..........13.5................13.5...............13.5.............13.5
chest..........40.5................41.5...............41................41
Weight........165.................163................162..............160

I am making some progress, slow but sure. Not as much as I would have liked to have made. Did not lift any yesterday. It was real hectic but did go with the family to the park and skated for a good hour. Kegan and I were going to skate home and let Sheri take the car but the rain thwarted that. I moved the measurement point up on my leg because I can see now that there is less fat that I was measuring too low. The waist measurement must be staying large because of back muscle gains. My love handles look so much larger than my waist so I don't get the measurments. No real bicep/ tricep gain so I am going to have to start hitting the curls hard.

Did not lift this morning either, oh well maybe this afternoon.


Edited to add in 3/1/06 stats that I had forgoten
 
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4/1 Evening

I might not have lifted this morning but man did I go on the skates this evening. First with Sheri, Ash and my boy Kegan around the park for an hour then Kegan and I skated up to Main st. and down it and back to the house at a good clip. I can feel it in my legs tonight so I know I got a workout. Kegan has been inlining much longer than I have and is only 16 so keeping up with him is a challenge.

On a side note:
This morning he showed me he has pretty much gotten rid of the fat around his middle but damn the boy had absoultely no abs what so ever. I told him he needs to use the ab crunch station on the Weider here.
 
Thanks Y'all for the encouragement. I am hoping to show much more progress for the May 1st stats and pics. I am eating pretty healthy and inline skating to build up my legs and reduce body fat. I quit smoking and drinking beer (there's over 3000 calories a week and a lot of $$$ saved). I am going to hit the chest and biceps hard this month on the weights so I can look good for shirtless weather. :D
 
Morning 4/2

Weider
Chest Flys................3x77, (2x77, 3x68, 3x53)
Ab Crunchs..............7x95, 7x95
Cable Curls R&L .....(1x64, 4x49, 6x32) (6x49, 6x32)

---------break---------

Failed BP attempt 204
 
4/2 Evening

Long long skate today.
Kegan and I went for another long skate around the park. 19 laps at pretty close to 7/10 mi. per lap. There was a bit of a south wind that slowed us on what should have been the downhill leg. About half way through lap 11 he hit a stick and went head first onto the pavement. He scraped his elbow and knee. At least he had wrist guards on and was carrying his plastic water bottle. The bottle took the worst of the fall. I can tell because of the scrapes down it's side. I stopped the timer while we went back to the car and checked out his injuries and after a brief rest and potty break we started back. Well our time was not good but we are improving. This time we actually completed our goal and with only one stop. 13.2 mi. in 1:26:30 for an average speed of about 6.5 mph if I did the math right. Our speed is somewhat affected by having to stop sometimes for cross traffic at E st. We will have to keep working on that one, at least we have all summer to train. Afterwards Sheri brought Ash and we did four laps on the short run (.45 mi.).

I got Sheri and Kegan to measure and weigh today. Kegan really suprised me. He is only 5' 8" and 140lbs. but his upper leg (thigh) measurment was 20.5" and hard as a rock. I weigh 160 and mine only measures 22". Now I know how he out sprints me and I now have a challenge.
 
4/4 Morning
In the Sun. post I screwed up the MPH it should be an average of 6.5 min. per mile for a speed of 9.16 m.p.h.

I did pretty much nothing yesterday. My legs were still wobbly from the long Sun. skate. I did take Ash out for a short skate of maybe a 1/2 mi. in the evening to see how moving my frames would help. I had also taken out the Dr. Scholls gel pads from underneath the boots and learned I really need them there so I put them back.

This morning I did warm ups on the Weider
Leg Press........10x265
Leg Ext.............7x134
Back Ext...........10x138
Side Leg Ext.....R10x32, L 5x32 | L 5x32, R5x32

I then hit the olympic bar for Dead lifts
10x138, 5x182, 2x204

On the second rep at 204 I felt my right knee pull some so I stopped. I will try again Thu if all is okay. Right now the knee does not hurt.
 
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4/4 Evening
Skated with Sheri and Ashley tonight. We were out about an hour and did right at 2.7 mi. in 3 laps around the neighborhood. The big storms we had Sun. have closed the city park until further notice. Big trees down, power lines down. Town has been a mess. They have the streets cleaned up pretty good now maybe they can get on the park.

Sheri is still in the early beginner phase and has to rest in between laps. Ash will give you a workout just picking her up. She took a pretty good fall coming down the hill on 11th st. and went head first. I shouldn't laugh but it was funny and I did warn her. She really dosn't skate that bad for a 5 y.o.


P.S. I had to edit because I forgot to put in that I can really feel those dead lifts in my ham strings tonight. The knee however is fit as a fiddle.
 
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4/5 Morning

When I went to bed I could feel it in my hamstrings. This morning I can really feel it. Darn they’re sore. I will hit the dead lifts again Thu. morn. because I figure I must have discovered a real weak point in my workout.

My weight was down to 158 this morning, the two previous mornings it has been 159. It concerns me because I have a target weight of 160 - 165 and lowering my body fat % until I can see all of my abdominal muscles. It may be that I will have to go on losing lbs to get my BF% down then gain muscle to increase weight. I have ordered a cheap ($7) set of calipers to help me measure BF%. I used an online measure test and came up with 13.6% but I am not sure where it should be. I know it is not low enough because I still have belly fat and love handles.

Weider
Arm Press............180x5,161x3,136x4 | 180x5,161x2,136x1
Ab Crunch............95x10, | 95x7
Arm Curl................64x1,49x5,32x5 | 49x5
 
4/5 Evening

Legs are still sore and more so now. I went out by myself for a speedier skate and did 47 min. I then took Ash at a much slower pace for 23 min. for a total of an hour and 11 min. We wasted about a minute getting her going. Sheri did not want to go out for even a little bit. I tried to convince her but she just wouldn't go.

I did uphill and coasted some of the down hill but I got a good workout. My legs are tired and the hamstrings are really squealing :D . Calling rain the next two days so I should have some time to recover.
 
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