Dave's Journey

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Davekyn

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Dave's Journey​

My Barriers:
I’ve had just about enough of this continual cycle of comebacks! I’m 40 years of age, had my gall bladder removed, suffered a serious bout of Rhabdomyolysis which nearly killed me, suffer reflux problems, live with skin conditions, have an enlarged prostate, suffer headaches & battle with low self esteem & depression, not to mention a few other not so helpful mental conditions. Being overweight really sucks big time that only serves to complicate things and drag oneself down.

I first made the move to a healthier life style about 2 & a half years ago when I gave up smoking...shortly after that time, a host of medical problems came to surface that perhaps, my smoking seemed to be suppressing...having addressed these and experienced some more failed attempts (more like burn outs) with weight loss...I believe I am now ready to give this whole thing of “well being” a more serious look. For me, identifying the triggers is not so hard as I’m typically an honest guy and see things for what they are; however now that I don’t light up every time – when I get stressed, I seem to be learning all over again how to deal with anxiety and the like. I love exercise and it works really great, however not knowing when to stop has landed me in hospital with border line renal failure! (Extreme YO-YO case)-I currently live in town, but am a farm boy, so am having to battle with a lot of anxiety every day I walk out of my house. I am into meditation to help with this stress as well as have a lot of hobbies...”The Goal Orientated/Focused type” Usually when I lose weight I land myself a job, but then I get fat and leave my job. Barriers include dyslexia & a basic high level of anxiety that often leads to many bouts of getting flustered-this cycle of ups & downs just seems to be getting worse and the length of time required to bounce back is getting much longer as I get older!

I’ve had enough of therapists, doctors, medicines; & most of all my defeatist ways. I often tell myself I don’t have a problem with myself, but that it’s simply a case that society has a problem with me. Letting myself go all the time seems more a case of me giving up on myself regardless of my dissolution. Yadda Yadda...rant & rant...Now is the time to give one last Blast from the past...BUT maintain the new healthier & wealthier me.

OUTLOOK:
It’s hard to let go...each of us has our own level of pain from the past that has scarred us in many ways...some way back and then others more recent...But it’s amazing what a little sun and walking can do for ones outlook! A few weeks ago after looking in the mirror and seeing my dismal looking face and the ever growing body it was attached too, something just clicked and I decided it was time to start breathing again. I did contemplate that I was kidding myself if I thought I was going to lose weight walking- but after simply making the decision to get out of the house and do something my whole out looked changed. I had no fancy clothes to wear, my thighs began to chaff so I grabbed a pair of cheap track pants from the local opp shop, and not caring what I looked liked but relieved to be walking pain free. After a week of walking I started feeling stronger, the sun was healing some of my skin conditions, I was getting more in touch with the meditation therapy that I use (Brain Sync), I was breathing easier and more tolerant of stress back in & out of the house. I began to read up on the benefits of walking/used my iphone to play mp3 files/podcasts & started to use many apps which now have me doing some body resistance training. Eventually after walking many Km’s drinking losts of water and getting some fresh air and sun...I found myself doing a little walk/jog – walk/jog in a few parks here and there where upon I have now eventually worked my way into a couple of sessions on my treadmill two days on & one day off.
I am really amazed at how quickly I was able to change my outlook once I made the decision and how somthing as simple as walking and sunshine was able to lift my spirits. Don’t ever let anyone tell you that you can’t lose fat walking...because without taking the first step, you’re not going anywhere full stop!

For now, that is my story...that is how I have lifted myself out of the hole I was in, & am now ready to forge ahead. I am aware that I am prone to overtraining, but will endeavour to somehow balance things out. Having said that though...I intend to hit it hard, but will do so with plenty of rest and recovery...The exercise is more about doing, as is resting...I hope to work on my weaknesses, which is more about LIVING-dealing with the stresses-Purging-not becoming VAIN-FOOD-Drinking-over rewarding-FORGETTING...In some ways, I wish my only problem was the exercising bit ? usually when I get to my apparent healthy weight, I am like a jumping bean and am open to advice on how to handle that...burnout is a terrible thing...I’ll be sure to give balance the best shot I can this time round.

That’s it I guess...the gauntlet is down...Good luck to all those others out there on the same track...I wish you all well & invite any comments regarding my progress and hope in turn to be of help & encouragement to you as well.

Cheers
Dave.
 
Just want to say good luck :) and i will check up on your journal from time to time
 
Thanks Trusylver...QLD here too...nice to have someone of your caliber looking on...nice stats and achievments your way. Hope things continue well for you.

Daily Activity:
Morning…
Stretching 10 minutes
Treadmill 25min continuous .............HR 147-166-171....aprox 100+20mins there after
Speed 9.2km-9.4km
4 min cool down 6km-4.5km

Afternoon…
iPushups…50 continuous with 4 additional sets 15-18
200 situps (iphone App) 5 sets total 91

Stretching 10 minutes
Treadmill 25min continuous .............HR 147-166-171....aprox 100+20mins there after
Speed 9.2km-9.4km
4 min cool down 6km-4.5km


Food Intake:
Weet Bix/full cream easy digest milk & Banana with Honey
Salad sandwich X 2 with MEAT!
Banana
2XSteak! with Potato Salad.

Liquid Intake:
Lots of water & peppermint Tea in between exercise and eating.

Mood:
Feeling good-getting on top of the chores and exercise going well without injury.

Sleep:
GOOD, although I should work on getting to bed earlier and get up earlier.

Rest & Recovery: Relaxation:
Getting in some Naps with Meditation Files…these work well & should keep on top of things to ensure I get these power naps in…they help me regenerate for my afternoon workout!

Notes:
Things going well…Body Awareness-Front left shin muscle noticeably giving off slight pain on treadmill-treatment-concentrate on form helped-from experience amount of pain did not warrant backing off-calf and ankle stretching helped relieve and pain subsided during afternoon treadmill session. Slight increase in treadmill speed also helped elevate impact. Finding a good rhythm and really starting to gel with “Guided Walking Meditation-Brain Sync-Kelly Howell” Starting to get a good sweat up now. Treadmill placement in sun room offers plenty of sunlight and excellent ventilation. HR monitoring would indicate I’m not slacking off yet not over doing it. Over all the treadmill workouts are going well. Will stick at 25minute continuous “trots” slowly turning up the speed with 4 minutes cool downs that work in well with the selected meditative files. Plan to increase up to 2X45minutes and will play around with speed and sound files. 2 Days on 1 Off. See what happens. The iphone apps are going well & just the thing to keep me from hitting the weights as I would normally do…if “I” do that, I will bulk up to much and over train as usual. Very surprised at how many pushups I am now doing so early in the program…at this current rate, I will be doing 100 continuous followed with 200 situps! Saving the 200 squats for another time when I am running 10km easy. Baby steps for now…The Body resistance is working well…plan to limit resistance to Dumbbells only with chest expander and power twister routines. FOOD…going well…not doing to cut back but simply eat more nutritious foods and keep my hydration up…more herbal teas and less caffeine all round. Need to keep on top of chores and get those power naps in…since starting on treadmill I have slacked off on sun exposure…….need more of it, but at reduced times.
Over all in early stages, need to be aware of timings of exercise/rest & refueling…Hydration needs more attention at times and need to refine resistance training with the 2 days on 1 day off cardio approach. STRETCHING…did well today on that & noticed marked improvement with stamina and flexibility whilst on treadmill…blood flowing well…Body awareness improving….WELL DONE TODAY…only one more day to finish my first block with rest day to follow. Reap what you so-Don’t rave to much- “JUST DO IT” !!!!
 
I finished my first block for the week and just a little resistance today, with some pushup and sit-ups. Had to push somewhat yesterday (2X25minutes treadmill with 4 minute cool down) with raised HR levels but to hell with it… I DID IT! & I can rest the cardio today. Getting into the running stretches…they are really helping…Yoga may be something to consider? Also must remember to take my fish oil consistently and begin my apple cider treatment. Apple cider is reportedly great for Lactic acid buildup-I do believe it was somewhat helpful in regard to that on my last regime.

Just going through some pictures, I can look back on after I finish putting in ther hard yards...also I put in some of the areas I do some off my track walking. I'd really like to get to a stage I can run up & down the depicited mountain.
 
Oh yea…forgot…did a long walk yesterday with filtered morning sunlight…blood flow was reasonable soothing to the tight calf muscles…as noted…yesterdays afternoon treadmill session took a lot of effort but a really great sweating session…best yet!
 
Thanks Trusylver,
Seems you’re the only one that understands a bloke like me…well culturally anyway. I had to change back to kilos-could not gel with pounds-it’s like counting grams & at the rate I am going, it would take me too long to count by the thousands…Hahahahaaa..lol,:) I know I will regret saying that 15killos from now, when I will be counting in the hundreds…hehe…excuse if I am not popping in to your room to cheer you on…I don’t like crowds you see…no offense…whilst I don’t mind rambling on to myself, it’s nice to have one or two popping in from time to time. I guess I am self absorbed at the moment…but that will change as I get closer to my target…well I sure as hell hope to God it does…I would hate to end up with my head up my arse, like a ken doll in some Barby gym…LOL…sorry…sometimes I am my own worse enemy. You have a nice day now. :)

Morning note:
iPushups-30 consecutive with prior sets of 16/17/15 & 15
200 Sit-ups App- progression test = 45 with additions 5 set totaling 120

10 minute comprehensive running stretches done with good concentration! Getting better & starting to remember routine off by heart.

Awesome Treadmill session!!!...computer repairs looking after themselves in the background, so no stressing of what’s to come…The good stretching session before hand had me feeling light and bouncy (regardless of my appearance)…although a little later than I wanted, the overcast day had the coolest breezes blowing through the curtains which worked really well with the every increasing sweat sessions I have been experiencing. I removed my hat this time enjoying the shower of salt that my shirt was soaking up and feeling the breeze all the more…I ran beyond my usual 25minutes and progressed onto 35!...although I could of kept going…I felt it important to stick to my 2 cardio workouts a day, therefore saved some petrol for later where I intend to finish on 40minutes this arvo!...however givin that the wonderful breeze is picking up into a cloud of red dust coming in from all over the west of OZ, I may have to where a hanky. With the Brain Sync sound files, I lined up Brain power after walk meditation and noticed when the two files intersected with the lower volume, that I was really getting a nice synchronized trot going…very pleasing feeling…had no trouble keeping a constant beat ticking by as the cool down vibes started into the warm up vibes…just had to be aware of the petrol gauge as the second file picked up the pace…Not weighing myself daily anymore as I can see changes taking place when looking in the mirror on my rest days…my body seems to be finding a rhythm with the daily plan I have been sticking too. I have no doubt that I will be exceeding the so called safe limit of pounds per week…but given my method of not cutting back on food and approach to exercise/rest & recovery with body awareness…I don’t feel it applies so much to me. However whilst I may not feel I will keel over from losing too much weight to quick or have masses of skin fold…I am aware that I will need to back off the intensity for longer periods to find a balance and not burn out…time for a nice relaxing bath & book to disappear into a galaxy far far away. I can’t wait till my next run. :) It’s great when you know you’re about to break through the barriers…I can feel it’s just around the corner.:waving:
 
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Zzzzzz? Somthing came up and I missed this arvo's workout. Oh well, got to be flexible I guess. Might put in a long run in the morning...see how I feel. Might start doing more resistance with dumbells and longer runs. Somthing to think about. Geez this dust is getting bad...been bloody dry of late.
 
Well that dust appears to have affected me on a few levels…as mentioned I missed my earlier treadmill run, instead I busted and ate two ice blocks after we did the shopping followed by some frozen yogurt…went down well…The following morning I really felt like crap on the treadmill and put it down to the clearing dust and crap food I ate last night…after 20 minutes on the treadmill I decided to go for an hour long hilly walk to help counter this apparent laps in exercise. That afternoon I managed to do 30 minutes on the treadmill having to hop off and stretch at about 20minutes and get back on. 3pm seems to be a good time for the afternoon session. This morning, although I did not bounce out of bed, I was able to build up the strength to approach my treadmill session as a chore I seem to be getting used to, as opposed to waking up and really looking forward to it. I managed to hit my PB of 35minutes continuous without interruptions…I hoped off and walked for an hour up and down 2 big hills…home and straight into a bowel of Kellogg’s Crunchy Nut…not exactly what I call a nutritious meal, however tasted awesome and the milk is going down well. It’s now Time for another Bath and to find out what’s happening in the next chapter; on another planet. Going well Dave! Not exactly a ball of flame just yet, but the kindling is starting to smoke.
Ever think of how “Just Do it!” can get really boring & old…no doubt it has its place…but I’m looking forward to when I can happily do it…Time to replace the batteries folks…Later…oh yea…keep the good work up!!!!
 
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Situps & push-ups done...finshed with some HIIT on the treadmill...8X16Km/h HR up to 184 at 1minute intervals with 2 minute walks, + warm up & cool downs. Will jump on scales in the morning for end of week rest day.
 
Surprise surprise, only down by one killo…Body shape & posture must better though…muscle mass making up the difference…see what happens by the end of next week…hopefully this week will see an improvement in overall fitness. Searching for a decent dumbell routine without all the BS/hype and advertising attatched! REST DAVE!!!!!!!!!!!!!!!!! Try some epson salts tonight!...Had to move treadmill into the shed :(…hopefully I can work out the best placement and airflow to avoid dust! 5KILLOS down 15 to go.
 
one kilo is a healthy loss. I think you have ya work cut out for ya avoiding dust with these dust storms we have been having.

for your DB routine try to stick to the compound lifts if your DBs are heavy enough.
 
Actually maybe you could help me with that…I was thinking along the lines of doing higher reps, but I could go heavier with compound lifts…Compound lifts would make for a simpler routine…I would have to use my blow up exercise ball for benching & overhead drops. I’ve done that before with success…MMMMMMMMMMMM…I could do the same as with my running, like 2 days on-one day off…what do you thing of the PUSH/PULL muscle group…like PULL (Back/Chest & is it Triceps?) One day, followed by PUSH (Shoulders/Biceps & Legs the following)…no doubt doing it at home won’t exactly have the variety like in the Gym…but how does the following sound with what I have...NOT sure if I got those push pull groups right?????????

Day 1…Pull muscle group:
Chest…Push-ups…(seeing as I am already doing an iphone app) No doubt this will hold my benching back…I just want to finish what I started with the push up program is all…
Then…Bench Press off my exercise ball…(I’ve managed a Barbell on it before…but not your kind of lifts ?
Chest Expander…makes for good negative resistance training…Basic stretches with alternative side stretches…Finish with PullOvers on Exercise Ball?
Back…2 Handed Bent Over Dumbbell rows (should I keep my dumbbells close together and palms facing the floor as if doing a T-Bar row…followed by 1 Handed concentrated dumbbell rows using a chair? Not sure what else I can do for compound movements with dumbbells…But I could then move onto my chest expander with Behind the Neck & stretch the springs so they are running parallel with my outstretched arms…Like shoulder width to pushing out just short of locking elbows out type of thing…done with enough springs it like works out the upper middle back as well as shoulders which Is for Day 2…but still a good one for that part of the back?
TRI’s………Well for Compound……Alternate One Handed Standing Behind the Neck drops…LOL…well that’s what I call em…Like with one arm vertical short of elbow lock and other arm cocked to support elbow region as I lower the vertical arm and weight behind the neck and back up and so forth…yadda yadds………I could then maybe lay on my back on exercise ball as if to do a pullover, but hold one arm up and drop it across to my opposite shoulder and then straiten it again…(I just can’t keep up with tall the names.

Day 2…
Shoulders…Dumbell Presses (standing will do) MMMMM…followed with Dumbbell Laterals (the slightly leaning forward type with the JUG grip as opposed to the right angled elbow rotary calf protection thingy? I think the older (but slightly moded) method sits with my shoulders better? I could attempt to lie face down over exercise ball and do some reverse laterals, but not sure if this would count as compound, and would require going a little lighter with more thought given to form ect…
Biceps...Simultaneous Dumbbell Standing Curls-followed with alternate sets, with final sets on seated concentration curls...
Legs...two handed dumbbell squats?- Dumbbell lunges? Dumbbell Hamstring sets???? Dumbbell weighted calf stretches?’

Continue on with my sit-up program 3 Days a week? (200 sit-ups iphone app)

I don’t know if that’s any good...but since you mentioned compound-I’m thinking it’s time for me to start using what I got...last time I started getting into a workout like this, my running got a lot better as well as my overall metabolism...the muscle mass slows down the weight loss...but gives me more to fuel to burn... Anyways...I needed to think about what I can do with a pair of dumbbells/chest expander and an exercise ball............If you can work a plan out with that...I’ll give it a shot. I don’t mind building muscle as that comes naturally to me (is it mesamorphic one that gains muscle quickly as well as fat...that’s me) but I intend to cut into my mass with running as my main “HIGH” Not quite a Marathoner, but more of a 10Ker...I also dream a lot too :)
 
After doing a search on google, I found this link to be quite helpfull:

It reminds me of a gym instructer that got me involved with the push pull method & I do believe he had me on a 3 day split with day 7 as an optional rest day-I think the Chest and Back rotuine was some kind of supper set thrown into the mix after doing three months of one method to shock the body. I was 36 then and full of beans :).
Seriously...The 3 day push pull split, seemed to work well with my running. I'm going to see how I can incorparate it with what I got at home.
 
the traditional push/pull routine is usually a 4 day split, if you are going for 3 days of weights i think you should stick to a full body routine.

Exercise & Muscle Directory

this site is a great resource showing good form and splits exercises by body part and equipment used and lists all muscles used in each exercise. make use of the big lifts

DB squat
straight leg DB deadlifts or normal deadlifts if DBs are heavy enough
DB Bench press on your ball

other options include

Arnold press
Upright rows
rear delt rows
step ups

then there are the different isolation exercises that can be added in as needed

eg Hamstring raises
 
Thanks…site in favorites now. I’m going to stick with the 3 Day split Push Pull. It’s what I know works well for me. I’ll work all the other body parts into it and tweak it as I go along.
Had a good run this morning…Grass Athletics Track in HIGH WIND S PEEDS…steady trot for 30 minutes. Dust storm passed over for now. Time for hot bath (relaxes me) I’ll pass on the ice treatment…not out to break any records or addicted to pain just yet. YET :waving:
 
Zzzzzzzzzzz I am so tired tonight...I began my weight training simply by going through the motions, getting used to the movements and weights. It was still taxing though...I ate well & have drunk a lot of water...clothes ready for morning run...Need some Zzzzzzz's
Night All.
 
50 Minutes on the Treadmill!!!...Used some Rocky Tunes, mostly from his IV movie...also used some old 70" & 80's to fire my neurons. Treadmill next to the open doors of the shed really gives the sensation of running outdoors right down to spittin when I feel the need. Looks as if I'll be growing wings by the end of next fortnight.

BACK & BI's Today...Another good reason for me to follow my old program is "Muscle Memory" still just going through the motions and thinking about what I can tinker with to build my own equipment. Cut a piece of MDF and folded a removals blanket around it to act as a bench used between to ladders and so forth...will get some more gear from Bunning’s later for pulleys and the like...Using a shovel across two beams for wide arm chin ups and the like. Most of my exercise equipment will double for gardening and so forth...At least it beats standing in a line or having equipment taking up space.

It's been great to get the blood pumping through the muscles other than my legs...woke up a little sore, but even that felt good...kind of made running past the usual 30 minutes a pleasure. Can't wait till tomorrow...Oh yea...since getting back into the weights...I had an awesome nights sleep!!! I hope this continues...really makes the day go quicker.

Did 180 sit-ups over 5 sets...can't wait till my next run...depending on weather I may do laps in the park?

Dropped another killo-but not counting it as to many variables can leave it taking another two weeks before it's really counted...if you know what I mean.........Keep the good work up Dave!!!!!!!!!!!! Do some House work & keep that wife of yours happy!!!!!!!!!!!!!!!!!
 
30 minute continous on grass track...Miday Legs...OUCH Hammys! Afternoon 40 minutes Treadmill...Zzzzzzzzzzzzz Stressfull day as well!
 
Wowzers...My Hammys are still killing me...aslo feel drained...No running Today...Body is saying No & I'm not going to complain! Must make note how interuptions to my training routine, takes away the drive. Have to get better with times!
Still going through the motions...did Chest/Shoulders & Tri's today; all be it feeling tired. Need to stretch put legs more and go Lighter on the squats...after Tommorow.

Will have to see about Run? I hate not running,BUT if my legs still hurt & I feel drained I will just go through notions with Back & Bi's. Rest to Recover & get stronger...could not help eating & eating Today...Body needed it.
Guilt Sucks big time...Feel bloated...Still early into thing, but on rest days I feel as if my gut has grown and heavier, which makes it all the more harder to stop. I figure I'll have a quiet port just before a 2 day break that will do wonders... Not sure when but Soon...zzzzzzzzz
 
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