Fab work yo
Perfecting my plan, now to implement!
- Thread starter GT2003
- Start date
I got to talk with FF this morning to get some running instruction. He's a great coach and I appreciate him taking the time to talk with me. He'll get a rep somewhere for that! Now all i gotta do is take his advice and make it happen for me. Thanks again FF.
I went to visit my step-dad in the hospital today in Tulsa. He's doing great and actually got to go home. But, I didn't get to run cuz we had an appt to get our taxes done and there wasn't enough time. I picked up some Krispy Kremes for the kiddos. The middle one is taking the ACT tomorrow and it was his request. I ate ZERO, yes, count 'em, ZERO of them.
Anyway, I will run tomorrow morning before we start running errands.
DIET: Very clean today. Within nutrient goals.
Workout:
Cardio: 32 minutes on stationary bike this morning
Weights: Leg presses 5x10, leg extension 4x12, leg curls 4x8, 3 supersets of calf presses (toes in, straight, out 8-12 reps per toe position), upright rows 3x10, shrugs 2x12
More Cardio: Finished up with 48 minutes on the bike
That's it for now. Off to bed to get a good nights rest before my ultimate run in the morning. I'm going the whole distance, no matter what. Maybe we'll start errands in the early afternoon, hehehe. Take care all. Talk to ya in the morning, Greg
I went to visit my step-dad in the hospital today in Tulsa. He's doing great and actually got to go home. But, I didn't get to run cuz we had an appt to get our taxes done and there wasn't enough time. I picked up some Krispy Kremes for the kiddos. The middle one is taking the ACT tomorrow and it was his request. I ate ZERO, yes, count 'em, ZERO of them.
Anyway, I will run tomorrow morning before we start running errands.
DIET: Very clean today. Within nutrient goals.
Workout:
Cardio: 32 minutes on stationary bike this morning
Weights: Leg presses 5x10, leg extension 4x12, leg curls 4x8, 3 supersets of calf presses (toes in, straight, out 8-12 reps per toe position), upright rows 3x10, shrugs 2x12
More Cardio: Finished up with 48 minutes on the bike
That's it for now. Off to bed to get a good nights rest before my ultimate run in the morning. I'm going the whole distance, no matter what. Maybe we'll start errands in the early afternoon, hehehe. Take care all. Talk to ya in the morning, Greg
227.5 lbs this morning. That's 14 pounds down from the start and 9.5 down from the start of the body transformation contest. Between fitday and this forum I am staying constantly motivated. Although I am pretty hungry now so I'll have to get something to eat here in a second.
I haven't run yet. The temperature is only 31 degrees outside right now so I'm going to run this afternoon. I believe the temp should be in the 50's or so by then. I'll update after the run. Take care, Greg
I haven't run yet. The temperature is only 31 degrees outside right now so I'm going to run this afternoon. I believe the temp should be in the 50's or so by then. I'll update after the run. Take care, Greg
I WENT THE DISTANCE!!!! FF suggested I go the whole 3.2 miles, no matter what pace. I slowed the pace down quite a bit and covered the whole distance in 36-37 minutes. I would jog 1/2 mile, walk for about 30 seconds, jog another 1/2 mile, walk 30 seconds etc. until I covered the whole distance. It was quite an accomplishment. I wasn't sure I could do it. Anyway, a successful day. Talk to you all later, Greg (Thanks FF)
Thanks g8r! A little bit at a time and I'll be there before you know it!
Thanks FOCUS. You keep up the good work too. I appreciate your encouragement. I guess we're both in this for the long haul so we might as well make the most of it. Take care. Tomorrow is a day off of weights and cardio but diet still will be in effect. Talk to y'all later, Greg
Thanks FOCUS. You keep up the good work too. I appreciate your encouragement. I guess we're both in this for the long haul so we might as well make the most of it. Take care. Tomorrow is a day off of weights and cardio but diet still will be in effect. Talk to y'all later, Greg
HOLY cow!!! you made it!!! no way! i figured you would get stuck out there somewhere and think us runner peopl were tuff as nails!!! sheesh, another trick backfired!
great time
220 is right around the corner. a whole wheat pita will soak up water, cofee anything and it fills the hole. try to suffer that hungry feeling more than you need to. It breaks me down, and I run the risk of binge.
great RUN!!!
nice! YOU DID IT!
Sweat Daily
FF
that is only one day's workout. here ya go- try this, and keep you rother stuff in place. just add this running plan for this week.
At the end of each run day stretch"
calves- 2 rounds
Hamstrings - 2 rounds
hip flexor - 2 rounds (standing, cross one ankle onto the other knee, and sink into a single leg squat (slowly) and holding onto something) both sides, 2 rounds)
Quads- easy now! kneee injury galore. DO NOT GRAB TOE- grab the rop of your foot, at th laces). you can adjust the tension of this stretch thru keeping your knees closer together. Pulling harder on your foot, only creates WORSE tension on your knee.
then straight over toe touches with legs stright and crossed. remember, you are stretching the rear leg. 2 rounds each side.
I am not big on stretching before a run. there are many theories--- I have no debate. BUT I stretch at the close of running only. Or stretch only. I do not stretch and then run.
you plan:
Mon- continuous 1 mile out, walk, 1 mile back (as continuous as possible without Joint/knee/ankle pains) - it is not time to suffer. it is time to train. be kind to your babies.
Tues- walk 15 minutes....feel the motor running, but never put it in gear
Wed- continuous slow pace for 1, walk, continuous 1 mile back (no pain allowed)
Thur- no run
Fri - 1 mile ONLY.
Sat/Sun Go the full distance again.
Alot of run trainign is mental. Just go along with me and see. It is not about going as far or as fast as you can each time. AND, remember you are heavy-ish. DO NOT SUCK YOUR GUT IN! breathing is necessary. Engaging your abdominals is good- but do not suck up your gut so that you can look cool going down the road- nobody cares how you look. You are makin them look bad simply by the fact, that you are the ONLY ONE OUT RUNNING in almost all cases. Aint that great!
At the end of each run day stretch"
calves- 2 rounds
Hamstrings - 2 rounds
hip flexor - 2 rounds (standing, cross one ankle onto the other knee, and sink into a single leg squat (slowly) and holding onto something) both sides, 2 rounds)
Quads- easy now! kneee injury galore. DO NOT GRAB TOE- grab the rop of your foot, at th laces). you can adjust the tension of this stretch thru keeping your knees closer together. Pulling harder on your foot, only creates WORSE tension on your knee.
then straight over toe touches with legs stright and crossed. remember, you are stretching the rear leg. 2 rounds each side.
I am not big on stretching before a run. there are many theories--- I have no debate. BUT I stretch at the close of running only. Or stretch only. I do not stretch and then run.
you plan:
Mon- continuous 1 mile out, walk, 1 mile back (as continuous as possible without Joint/knee/ankle pains) - it is not time to suffer. it is time to train. be kind to your babies.
Tues- walk 15 minutes....feel the motor running, but never put it in gear
Wed- continuous slow pace for 1, walk, continuous 1 mile back (no pain allowed)
Thur- no run
Fri - 1 mile ONLY.
Sat/Sun Go the full distance again.
Alot of run trainign is mental. Just go along with me and see. It is not about going as far or as fast as you can each time. AND, remember you are heavy-ish. DO NOT SUCK YOUR GUT IN! breathing is necessary. Engaging your abdominals is good- but do not suck up your gut so that you can look cool going down the road- nobody cares how you look. You are makin them look bad simply by the fact, that you are the ONLY ONE OUT RUNNING in almost all cases. Aint that great!
Last edited:
Yes, you are the machine. You are the machine that supplies the means to get lean. You have given yourself the reason to be in the growing season and this will prevent goal high treason.
Let this machine fester within your heart and be smart and it will never depart and present your work of art.
Passions of the heart are the strongest, for it attacks simultaneously the head, the heart, and the senses, and will tear down personal fences, and be the catalyst in paying the personal expenses.
ROCK ON!
YOU ARE THE MACHINE to bring your DREAM!
Chillen
Thanks Chillen, I appreciate you taking the time to put such a well thought out post in my journal. I appreciate it.
Training continues to go well and I give full credit to all those here that helped me get my mind straight so I could do it for the long haul. I finally listened instead of being determined to do it my way. Anyway it's paying off gradually.
I had a day off weights and cardio both today and I actually enjoyed it. I've eaten a variety of things that I normally don't but I've counted them all and I'm still a little below or right at my maintenance level. I can't imagine eating this much every day. My metabolism ought to be going crazy by tomorrow morning. Take care all, got to hit it hard tomorrow. Take care, Greg
Training continues to go well and I give full credit to all those here that helped me get my mind straight so I could do it for the long haul. I finally listened instead of being determined to do it my way. Anyway it's paying off gradually.
I had a day off weights and cardio both today and I actually enjoyed it. I've eaten a variety of things that I normally don't but I've counted them all and I'm still a little below or right at my maintenance level. I can't imagine eating this much every day. My metabolism ought to be going crazy by tomorrow morning. Take care all, got to hit it hard tomorrow. Take care, Greg
Last edited:
I've got a few obstacles to overcome today but I'm pre-planning now to conquer them.
I've got to be in Tulsa by 2pm. Then, I'm planning on giving blood today at 3:15 if they call and confirm my appt. that I requested online. Then, I go to the dentist to have my permanent crown put on at 4:30. So, I've got to workout this morning and ride the bike so I'll have it all done. I may have to put off running until tomorrow if I get to give blood. I'll adjust my running schedule for the week to get all my training runs in.
I'm re-focused on diet. I stayed within my calories this weekend but ate a lot of junk. No biggie, weight still stable and I'm back to my normal routine today. By last night I was so sick of junk food that I had a salad with light dressing on it for dinner. I was just full and sluggish feeling, lol. I kind of missed the feeling of being hungry. Back after it today!!!
That's it for now. Gotta get on the ball or nothing is gonna get done. Take care and I'll post later, Greg
I've got to be in Tulsa by 2pm. Then, I'm planning on giving blood today at 3:15 if they call and confirm my appt. that I requested online. Then, I go to the dentist to have my permanent crown put on at 4:30. So, I've got to workout this morning and ride the bike so I'll have it all done. I may have to put off running until tomorrow if I get to give blood. I'll adjust my running schedule for the week to get all my training runs in.
I'm re-focused on diet. I stayed within my calories this weekend but ate a lot of junk. No biggie, weight still stable and I'm back to my normal routine today. By last night I was so sick of junk food that I had a salad with light dressing on it for dinner. I was just full and sluggish feeling, lol. I kind of missed the feeling of being hungry. Back after it today!!!
That's it for now. Gotta get on the ball or nothing is gonna get done. Take care and I'll post later, Greg
Jeezum crow! It's 11 am and I haven't eaten anything yet.
Workout:
Push Ups - 3x15
Bench Press - 3x8-10
Wide grip pulldowns - 3x10
Close grip pulley rows - 3x10
Standing barbell curls - 4x10
Seated preacher curls - 2x8-10
Supersets of front/side/rear laterals - 3 sets, 8 reps per position
Since I am going to give blood if time permits, I rode the bike for 48 minutes instead of my standard 32.
Off to shower, then off to work. Will post with diet later. Cya, Greg
Workout:
Push Ups - 3x15
Bench Press - 3x8-10
Wide grip pulldowns - 3x10
Close grip pulley rows - 3x10
Standing barbell curls - 4x10
Seated preacher curls - 2x8-10
Supersets of front/side/rear laterals - 3 sets, 8 reps per position
Since I am going to give blood if time permits, I rode the bike for 48 minutes instead of my standard 32.
Off to shower, then off to work. Will post with diet later. Cya, Greg
I ended up doing pretty well on my diet today. I was a little low on calories and way low on protein but nothing I can't live with due to my poor start. 1823 calories (usual intake right around 2000, give or take) but only 69 grams protein (usually 115 grams or so). I ate dinner with my folks and had a little difficulty putting it all in fitday but I think I'm pretty close.
I will begin my running for this week tomorrow. I will follow FF's plan and report on my progress.
Legs and traps tomorrow. Bike in the morning and at night. Run about 4pm.
Progress continues, slowly but surely. I'll be at my goal before I know it. PROGRESS IS FUN!
I will begin my running for this week tomorrow. I will follow FF's plan and report on my progress.
Legs and traps tomorrow. Bike in the morning and at night. Run about 4pm.
Progress continues, slowly but surely. I'll be at my goal before I know it. PROGRESS IS FUN!
Diet: Still in calorie and protein range for the day. I was hungry all day long even though I consumed something like 34 grams of fiber. My only assumption is that I really got my metabolism kicked back into gear after my "controlled free day" on Sunday.
Workout: Leg Presses 5x10, Leg Extensions 4x12, Leg Curls 4x8, Calf Presses 3x30 (10 toes in, 10 out, 10 straight per set), upright rows 3x10, shrugs 3x10.
Finished up with 40 minutes on the bike.
My boss is riding in the car with me tomorrow. That will present a semi-challenge but I'm staying quite focused so I don't think it will be that big of a deal. I'll choose where we eat and will choose healthy foods accordingly. Time to get to bed. Long day tomorrow. Take care, Greg
Workout: Leg Presses 5x10, Leg Extensions 4x12, Leg Curls 4x8, Calf Presses 3x30 (10 toes in, 10 out, 10 straight per set), upright rows 3x10, shrugs 3x10.
Finished up with 40 minutes on the bike.
My boss is riding in the car with me tomorrow. That will present a semi-challenge but I'm staying quite focused so I don't think it will be that big of a deal. I'll choose where we eat and will choose healthy foods accordingly. Time to get to bed. Long day tomorrow. Take care, Greg
Retardo injury: I decided I could give myself a partial pedicure. You know, when the "tech" gets the little dead skin shaver and shaves off all the loose skin on the bottom/side of your feet. Well, we've got one of those shaver thingies and I decided to do it myself. WRONG!!! I cut a hunk out of the underside of my left foot, just behind the pinky toe. Well, runnings out for a few more days. I'm gonna try some on the treadmill this weekend and see how it goes. Honestly, since FF let me in on the secret to running I don't feel that awfully far behind. I'll continue other hardcore cardio until i can get my legs pounding the pavement again. Thanks FF!
Diet: Ate clean again today, blah, blah, blah. It's really becoming second nature and it's not that hard anymore. Yeah, i still get hungry but I've always got good stuff with me to eat so no problem there. I expect to be down to 225 tomorrow a.m. with me weighing in a 227.5 before bed. I went all weekend and didn't drink a beer. Not a biggie for a bunch of peeps, but that's all I used to do starting on Friday night and going thru until Sunday afternoon. After my superbowl bingefest and having to work all week to undo it's ill effects, drinking just doesn't hold the thrill for me (or whatever it was) that it used to.
Workout: Today is usually a day off but Friday will be a travel day so I'm sure working out won't happen. Maybe some cardio but that's about it. So, i adjusted and worked chest/tri's/back/bi's/shoulders tonight.
Push ups 3x15
Bench Press 3x10
Tricep pushdown 4x10
Wide grip lat pulldowns 3x10
Close grip lat pulldowns 3x10
Straight bar curls, 4x8, 2x12
Supersets of front/side/rear laterals 3 sets, 6 reps per position each set
Finished up with 40 minutes on the bike
Off to bed. I ought to sleep well knowing the scale will be heading further in the right direction tomorrow. Take care all. Measurements in 6 days!!!!
Diet: Ate clean again today, blah, blah, blah. It's really becoming second nature and it's not that hard anymore. Yeah, i still get hungry but I've always got good stuff with me to eat so no problem there. I expect to be down to 225 tomorrow a.m. with me weighing in a 227.5 before bed. I went all weekend and didn't drink a beer. Not a biggie for a bunch of peeps, but that's all I used to do starting on Friday night and going thru until Sunday afternoon. After my superbowl bingefest and having to work all week to undo it's ill effects, drinking just doesn't hold the thrill for me (or whatever it was) that it used to.
Workout: Today is usually a day off but Friday will be a travel day so I'm sure working out won't happen. Maybe some cardio but that's about it. So, i adjusted and worked chest/tri's/back/bi's/shoulders tonight.
Push ups 3x15
Bench Press 3x10
Tricep pushdown 4x10
Wide grip lat pulldowns 3x10
Close grip lat pulldowns 3x10
Straight bar curls, 4x8, 2x12
Supersets of front/side/rear laterals 3 sets, 6 reps per position each set
Finished up with 40 minutes on the bike
Off to bed. I ought to sleep well knowing the scale will be heading further in the right direction tomorrow. Take care all. Measurements in 6 days!!!!