RJ's Diary

thanks risty... i kinda needed that today... Its such a slow process... day in and day out i punish myself for 1-2 hours, and the process is sooooo slow. even at a good pace im still about a year out from just being slightly overweight. but im confident i have a master plan now, and with the support i'll getthere. I wont fall off this time. I refuse to
 
Strength Training 5/1/07

today i had a slight annoyance in my knee again... learned my lesson this time... as much as it sucked, i skipped my dead lifts and squats. next workout i'll get back to them.

Standing OH press
70x5 70x5 70x5 70x4

Pulldowns
160x5 200x5 180x5 190x5 160x5

Im zig zaging my pulldowns due to the resistance problems withthe bowflex, the lighter weight allows me to get full range of motion, the heavier weight allows me to have good resistance through the beginning motions. Logically this seems like the best solution. since i cant do pullups yet.

32 mins
189 cals
 
Cardio 5/2/07

Cardio session 1

Bike warm up
gazelle

52mins
619 cals
92% hr max
73% avg

Cardio session 2
Gazelle

22mins
331 cals
96% hr max
83% hr avg

felt really good... im very happy that im up to this level. im gonna continue to push myself everyday.
 
Aww, I'm glad my words came at a good time :) It is hard when seeing how long it'll take, I think with the rate I'm going it'll take me another year on top of the year I've already taken! So yeah it is a long process, but getting to where we were took even longer. You've probably heard that a bunch but it's so true. Just try to think of the short term goals you have and not the long term one. I think it's good to have both types of goals, but don't focus on how long it'll take to lose all the weight, but focus on losing the next 10 pounds or whatever your goal happens to be. Before you know it you'll be at your goal and you'll be so fit!
 
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Risty's words are spot on!

It DOES seem like a long, slow process - and it is - but taking it in small steps, acknowledging those milestones you set along the way will help see the progress.

Keeping track of measurements and taking pictures will help...but also, knowing that what you're doing is building a life time of better habits - THAT is time well, well, spent!
 
yeah acknowledging the small milestones makes abig difference... thats something different im doing this time around.

I weighed myself today 280 still making progress and i met my mini goal. it wont be official till monday weigh in. but i like where this is heading.
 
Strength Training

Squat
65x5 65x5 65x5 65x5 65x5
Bench
290x5 290x5 290x4 290x3 290x3
Rows
300x5 300x5 300x5 300x5 300x5

47 mins
273 cals
max hr 70%
avg hr 52%
 
Cardio 5/4/07

Gazelle Intervals

1hr
726 cals

max hr 95%
avg hr 75%

felt really really really good.

im proud that ive worked myself up to an hour
 
Hey, RJ -- good for you on getting to 95%!

I'm so glad I discovered interval training. I really don't like steady state cardio; intervals make the time pass by much faster!
 
Hey RJ I havnt been on here in a while and stopping in to say hello. Wowzers you are in the 80's now! Congrats..your doing a terrific job. Proud of ya :)
Jo
 
I was looking through the fresh air foxes. I saw what a super job you did.
Just wanted to stop by and say congrats.....you have worked hard and it shows.
 
bah.. knee feelin better... took some days off strength training to let it fully recover... kept cardio mild... adjusted diet to stay in defecit. I got promoted to a temp supv, so i'll be inside now... no more getting in and out of a truck... impretty sure that impact is whats taking a toll... so hopefull i'll be fine thanks for stoppin by everyone.
 
Obesity

looking at my weight log in fit day...
current rate of loss 2.9 lbs per week
projected weight in 12 weeks

241lbs...

so.. i'll be out of the "extreme obesity" BMI range and into jus the obesity BMI range by August... add a little room for error... and we'll say september. this is a major milestone for me... im still gonna take it 10 at a time.
 
don't get too hung up on the bmi number -it doesnt take into acccount muscle mass - if you can get a body fat assessment that's going to be much more accurate..
 
RJ - You asked about all the stuff I measure. I did a write up for you, in my journal. Have a great Sunday!
 
Hey, good job on the promotion, that's great! Oh and I'm glad your knee is feeling better. I hate being injured and not be able to do the exercise I want. I hope your knee will continue to get better, just take it easy.
 
been away a while... didnt go completely astray... just with work i havent had time for internet. i got a gym membership to help keep the motivation up, seems to be working. need to update my ticker... im still stuck in the 270's but im right on the edge at exactly 270.0
 
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