Fit by 60! - TomO's Pledge

Tom
I'm catching up with everyone now. The new job is keeping me on my toes! but I'm going to steal your idea about setting monthly goals. I usually set some goals, but seeing some of yours I do like your much better. they seem much more concrete than mine. So I'm gonna be a theif and take from your journal!:D
 
bethann1156 said:
Hi Tom! Just got through catching up on your journal from the weekend. You've done great on your goals in April! CONGRATS! And I just loved hearing about your daughter's visit and the Nate story! (Her email to you made me cry...that is so sweet!). I agree 110% with your parenting philosophy...right on!
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Hey, Beth, I know you've been busy! On the goals -- well, thanks, but actually I missed most of them, LOL. But I did make a few really important ones, so I'm not disappointed.

Yeah, that email choked me up, too.


Steve said:
Regarding the strength curve and when will it plateau. You know as well as I. And you don't know, so neither do I.

. . .

My advice for you specifically though, is to keep increasing strength until it plateaus. Once that happens, we will decide what to do.
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Strength curve - good thing we agree on that one! :)

And I'll keep it up till I plateau. I'm wondering if I've already hit a plateau on the incline dumbbell press. I'm having a hell of a time going beyond my pathetic 2 60 lb. dumbbells.


mnexercisegirl said:
. .. I usually set some goals, but seeing some of yours I do like your much better. they seem much more concrete than mine. So I'm gonna be a theif and take from your journal!
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That's not thievery. . . that's flattery! :)
 
I use platemates. They are magnetics weight plates that come in very small poundages. It allows you to jump up in weight lifted VERY subtly. Something I have found to be critical in my success.
 
Steve said:
Weight training is a stress. Stresses breakdown your body. There must be a time for recovery from that stress. If you don't, this will certainly lead to overtraining. Overtraining = stagnation, on top of other negative side effects.
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Oh thanks Steve and Tom for the advice!!! :)
 
Hey Tom! Sorry for not stopping by sooner.. been a little busy. Finally got my ass back in the gym yesterday.. felt good to push the weights again! Almost refreshing!

We'll have to hook up one of these weekends.. once the dust settles at our house!

Later!

Bruce
 
brucev1162 said:
Hey Tom! Sorry for not stopping by sooner.. been a little busy. Finally got my ass back in the gym yesterday.. felt good to push the weights again! Almost refreshing!

We'll have to hook up one of these weekends.. once the dust settles at our house!

Later!

Bruce
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Absolutely! Just let me know when you're clear. Next 2 weekends are pretty tied up for me, though. But after that is OK.
 
Deanna, I think Steve could give you a much better answer than I can. I do a fairly basic 5 x 5 routine that works really well for me. I bet Steve would have some good insights into this.
 
Workout Log 5/1/2007

I had a pretty darn good workout this afternoon. Felt strong and energetic.

Cardio Coach, Vol. 5 - 60 minutes, 950 calories
Max HR = 161 (96% of max); Avg HR = 135 (80% of max); 6.3 minutes > 154 bpm

Challenge 1: 3 zone 3 hills @ 4 min. ea, with 2 min. rests

This is a very tough challenge, because I push my hr to zone 4, and it's exhausting to keep it at 150 bpm for 4 full minutes. I went 15 rpm faster than last time.

Hill 1 - level 14 @ 150 rpm; max hr = 146
Hill 2 - level 14 @ 150 rpm; max hr = 147
Hill 3 - level 14 @ 155 rpm; max hr = 150

Challenge 2: 6 zone 4 sprints @ 1 min ea, with 40 second rests

This one is truly a challenge, not just becase the sprints are 1 min. long, but also because they are 20 sec. longer than the rest periods. So when you go into the next spring, your heart has only dropped about 10 beats. I improved my speed by 5 rpm over last time.

First sprint: level 12 @ 190 rpm; max hr = 152 (90% of max)
Last sprint: level 12 @ 190 rpm; max hr = 157 (93% of max)

Challenge 3: 4 zone 4 sprints @ 30 sec ea, with 90 sec rests

This is where you can really go all out. The rest periods are a bit longer than a standard HIIT, and you know the end of the workout is near.

Sprint 1: level 12 @ 230 rpm; max hr = 153 (91% of max hr)
Sprint 2: level 12 @ 240 rpm; max hr = 155 (92% of max hr)
Sprint 3: level 12 @ 250 rpm; max hr = 158 (94% of max hr)
Sprint 4: level 12 @ 260 rpm; max hr = 161 (96% of max hr)

Last time, my max speed on these sprints was 230, so this was a substantial improvement. Not only that, but my recoveries throughout the workout were better. Generally, I drop about 20 beats in a 2 minute rest interval; today it was more like 25 beats.
 
Wednesday, May 2, 2007

Weight: 235.4 -- Nothing like starting off the month dropping a pound the first day, LOL! Too bad it's just a part of the normal games the scale gods play with my head.

Food & drink yesterday came in at 2,446 calories:
Fat: 79 gm, 29%; 19 gm saturated, 7%
Carbs: 309 gm, 48%; 41 gm fiber
Protein: 135 gm, 21%
Alcohol: 0

I don't know how I ever did Atkins twice before, but I sure see why I couldn't keep on it forever. My oatmeal breakfast with fruit and my protein shake alone account for 145 gm of carbs. Fruit is too important a part of my life to leave it out all together.
 
Morning Tom! I agree fruit is wonderful and I would go stir crazy without it. And the oatmeal, WELL if you read my post you know I eat that several mornings during the week. I LOVE IT! Hey I've given up a lot but I'm not giving up my fruit or oatmeal for any diet plan. HAHHAHA YEAH on the pound, the scales are evil I tell you, lately I'm seeing more from the way the clothes fit as appose to what the scales have been saying, it's pretty interesting. I think scales get confused don't you??? Have a great day Tom!
Kim
 
Miss Ladybug said:
HAHHAHA YEAH on the pound, the scales are evil I tell you, lately I'm seeing more from the way the clothes fit as appose to what the scales have been saying, it's pretty interesting. I think scales get confused don't you??? Have a great day Tom!
Kim
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Kim, it is not the scale, it is the scale gods and GOM (god of metabolism) who are the culprits! Get some incense and start bowing down to them! :)
 
Oh I've got incense, trust me I love candles, and incense. mmmmmmmm I'll try that trick tonight and see if it changes anything. For some reason I highly doubt it. But maybe I can throw in a little Indian dance and double up on the spiritual side a bit. HAHAHAHA :rolleyes: Now somebody needs to come take some pictures of the mess, how funny that will be, I'll be locked up for sure! LMAO!!:p
 
Miss Ladybug said:
Oh I've got incense, trust me I love candles, and incense. mmmmmmmm I'll try that trick tonight and see if it changes anything. For some reason I highly doubt it. But maybe I can throw in a little Indian dance and double up on the spiritual side a bit. HAHAHAHA :rolleyes: Now somebody needs to come take some pictures of the mess, how funny that will be, I'll be locked up for sure! LMAO!!:p
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NOW you're talking the language the scale gods and GOM like to hear! By the way, I always recommend that women add extra incantations to GOWR (goddess of water retention).
 
By the way, GREAT exercise yesterday! I'm a teeny bit jealous. I was too pooped to exercise yesterday. Days off make me uncomfortable but as we all know--they are important!!!
 
LOL, Valerie, I thought of you when I made my entry yesterday. :)

But hey, that happens sometimes. You'll be back in the swing of things today!

So next time we see our son in SF, can we swing by Santa Cruz and get a personalized wine tour?
 
TomO said:
I don't know how I ever did Atkins twice before, but I sure see why I couldn't keep on it forever. My oatmeal breakfast with fruit and my protein shake alone account for 145 gm of carbs. Fruit is too important a part of my life to leave it out all together.
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Oh, SERIOUSLY....Bruce and I tried Atkins and it was THE hardest thing for us to do...we were social outcasts at BBQ's and summer parties....ugh, I hated that diet....I love variety and balance in my diet. I feel much better, now, too!

You had a great workout, yesterday! :)
 
Hey, I've seen you post... everywhere! I always wanted to find your diary and now I finally have. I read in your post to blancita about if she's had a plateau for over 30 days to seek solace with you because you've had a few of those. I made a comment back that I'm at that point right now! I've had this plateau of 167 for all of April and it's still continuing. What did you do to get out of yours? I know I'm working hard (I go to my cardio kickboxing on mon, weds and fri and then my resistance training on tues, thurs and sat (alternating between upper and lower body.) Our rest day is Sunday. I do watch what I eat but it's not 100%. It's just frustrating and I'm sure you understand how I feel. Anyways, I just thought talking to someone who's been through that would help :)

By the way, good job on all the weight you've lost so far!
 
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