When I went to the gym on Day 37, I was surprised to see that there was only one other person there. With this revelation, I decided to do some weight training before hoping on the treadmill. I probably only worked about 10 minutes with the weights, but with that time, I was able to push my arms pretty well, while not high with weights, definitely high on intensity and repetitions, since it was only 10 minutes worth of activity.
I began with the weights doing 20 curls (two sets of 10) with a 20 lb. weight for each arm. I then rested and decided to drop the weight to 15 lbs. With the 15 pounds, I did one set of 10 curls, before picking the 20 lb. weight back up. With the 20 lb. weights, I did inclined presses - 2 sets of 10. Then I grabbed the 15 lb. weight again, doing curls into military style presses - I do two sets of 10 reps each for this activity, before finally ending my weight training session by simply curling the 15 lb. weight one final set of 10.
Then I got on the treadmill. I walked the first minute at 4 MPH to get myself into the game, before I upped the speed to 5.2 MPH. At 5.2 MPH, while being slower than Monday's 5.5 MPH, I was hoping to run for a longer duration than Monday - which I both succeeded and failed at. I succeeded in that, I ran for 14 minutes straight (therefore running 14 of the first 15 minutes), however, I failed in that I still only totaled 20 minutes of running at the 5.2 MPH. What I did do, was upped my speed for a minute towards the end to 6.5 MPH. In times I was not running, I walked to catch my breath at 4 MPH. I would have, and probably could have, ran longer, if I didn't have a stitch in my side - it made it really hard to focus on the running and breathing. Still, all in all, running for 21 minutes of 30 minutes is a definite improvement from where I first began when every 1 minute of running made me feel as if my lungs couldn't possibly gasp enough air.
In total, I completed 4 sets of curls with 10 reps each - 2 sets at 15 lbs. and 2 sets at 20 lbs., I completed 2 sets (again, 10 reps per set) of curls into military presses at 15 lbs., and I completed 2 sets (10 reps) of inclined presses with 20 lb. weight per each arm. I'm not a body builder, but it is a place to begin - and I'm happy I got the chance to do some strength training.
On the treadmill, I completed a total of 31 minutes for 2.47 miles. Walking at 4 MPH for 9 minutes for .60 miles, running at 5.2 MPH for 20 minutes for 1.73 miles, and running at 6.5 MPH for one minute for a distance of .11 miles. The remaining distance needed to add up to 2.47 miles came from my cool down session of one minute.
I feel good. I feel like I am accomplishing something. And I feel like I will lose weight this week, without question. My attitude is positive, and I can truly feel that a 5k is not out of my grasp. With as far as I've come, I am certain that, with time, I will be able to complete a 5k within my desired amount of time - that is to say between 30 and 40 minutes. It will certainly be a challenge, but I look forward to the accomplishment.
Thursday, April 30, 2009
Tuesday, April 28, 2009
Day 36: Monday, April 27, 2009
Well, as I said in Week 13-15 Recap that I would be starting keeping a written journal for my workouts again, but to be fair to myself that I am not starting over, and since I don't have a written reminder of how many days I did workout through those weeks, that I would just start again where I left off - hence, this is day 36 on my journal, even though, more than likely, it is somewhere between 40 and 45. For this logs purpose, it is only day 36.
And so the journey continues. Last night, I only had a half an hour to do any activity, and knowing that I still have some pesky pounds to drop, I decided to get on the treadmill. However, I do not run in the traditional fashion (at least the tradition I had begun with the running/walking in three minute intervals) - instead, I run when I feel like running, and slow when I feel like slowing. I would like to say, I still have a "goal" - and I do, but how I get to that goal, or if I even do get to it, is not that important as it used to be to make sure that I ran an exact portion of the three minute intervals. I had begun that "interval" training as a way to improve my conditioning and heart - but now, I feel like I am strong enough to not have to worry about pushing for only a minute of time running and then needing a 2 minute cool down session to be able to run only another minute.
At any rate, last night I began with a short 1 minute walk at 4 MPH before upping the speed to 5.5 MPH. My plan was to run as long as I possibly could at the 5.5 MPH - and really, my "goal" was to get to 10 minutes before slowing - my breathing did not coorporate, and I made it to only the 8:00 mark before slowing my pace - but 7 minutes of pure running (jogging, whatever you want to call it) is much better than I could do at the beginning of 2009.
After that initial run, I went back to walking, but that lasted for only a minute or two, and then I ran some more. This trend continued, where I ran as "much as I could" before taking a minute or two "resting" period and slowing my pace before picking the pace back up. The ultimate goal for me (and the reason I try to push myself out of the gate is to be able to obtain this goal) is to run for 20 of the 30 minutes on the treadmill. I labored towards the end - when I had 3 more minutes worth of running remaining, with only 5 or 6 more minutes of treadmill time left, but I made it to my goal.
In total, I ran at 5.5 MPH for 20 minutes (pushing myself to finish that last minute and a half) for a distance of 1.83 miles. I also walked at 4 MPH for 10 minutes for a total distance of 0.67 miles. Complete with cool down, I completed 31 minutes for a total of 2.53 miles. Not quite the 3.1 miles needed to complete a 5k within 30 minutes, but definitely a good starting point, at least, a starting point from this day forth - from the past, it is much better than the 2.20 miles I was able to complete on day 1 of my program.
I did not complete any strength training on this day.
And so the journey continues. Last night, I only had a half an hour to do any activity, and knowing that I still have some pesky pounds to drop, I decided to get on the treadmill. However, I do not run in the traditional fashion (at least the tradition I had begun with the running/walking in three minute intervals) - instead, I run when I feel like running, and slow when I feel like slowing. I would like to say, I still have a "goal" - and I do, but how I get to that goal, or if I even do get to it, is not that important as it used to be to make sure that I ran an exact portion of the three minute intervals. I had begun that "interval" training as a way to improve my conditioning and heart - but now, I feel like I am strong enough to not have to worry about pushing for only a minute of time running and then needing a 2 minute cool down session to be able to run only another minute.
At any rate, last night I began with a short 1 minute walk at 4 MPH before upping the speed to 5.5 MPH. My plan was to run as long as I possibly could at the 5.5 MPH - and really, my "goal" was to get to 10 minutes before slowing - my breathing did not coorporate, and I made it to only the 8:00 mark before slowing my pace - but 7 minutes of pure running (jogging, whatever you want to call it) is much better than I could do at the beginning of 2009.
After that initial run, I went back to walking, but that lasted for only a minute or two, and then I ran some more. This trend continued, where I ran as "much as I could" before taking a minute or two "resting" period and slowing my pace before picking the pace back up. The ultimate goal for me (and the reason I try to push myself out of the gate is to be able to obtain this goal) is to run for 20 of the 30 minutes on the treadmill. I labored towards the end - when I had 3 more minutes worth of running remaining, with only 5 or 6 more minutes of treadmill time left, but I made it to my goal.
In total, I ran at 5.5 MPH for 20 minutes (pushing myself to finish that last minute and a half) for a distance of 1.83 miles. I also walked at 4 MPH for 10 minutes for a total distance of 0.67 miles. Complete with cool down, I completed 31 minutes for a total of 2.53 miles. Not quite the 3.1 miles needed to complete a 5k within 30 minutes, but definitely a good starting point, at least, a starting point from this day forth - from the past, it is much better than the 2.20 miles I was able to complete on day 1 of my program.
I did not complete any strength training on this day.
Monday, April 27, 2009
Week 13-15 Recap
Okay, so things haven't been going too smoothly for me, at least, in the realm of posting my workouts and updating my progress. This is due to a few factors. As I said in A New Regime I was under the impression that my workouts were becoming too abstract, and with that said, it would be difficult to write out the workouts, but I have since gotten comfortable in the gym, and found my niche, meaning, the workouts are more productive as they become more streamlined and less abstract. With that said, I will now recap the past three weeks now, since I had lagged behind.
As for the "workout number" I am on, I cannot say. I know I have worked out a few times each week at the very least - but with that said, going forward, I will start right where I left off - from Day 36 will be posted for Monday, April 27's workout.
However, this post is about the recap. My weight has been, as follows:
Last time I posted my weight was in the post New Beginning and I weighed 206 pounds at that point. For the past three weigh-ins since that post:
April 12th - 203.5 pounds
April 19th - 202.25 pounds
April 26th - 200.8 pounds
And what we can see here, is that there have been results. No, the pounds are not melting away effortlessly, but they are melting away.
In fact, yesterday, I hit a milestone that I have been becoming increasingly pushing towards - I ran 21 minutes of 30 total minutes on the treadmill. 20 minutes at 5 MPH, and 1 minute at a "sprint" of 6.5 MPH - and I would have sprinted at a faster clip, if the treadmill would provide me with an easier way to lower my speed, once my sprint is over; that is to say, instead of just jumping off.
At any rate, with the better balance and better structure, I hope to continue with my posts again. It seems, with them, comes a sense of responsibility to myself to ensure my hard work is monitored and continues to be increased. I did complete 2.41 miles in 30 minutes on my workout for Sunday (sorry, the post for that workout will not be updated, since I am planning on going forward from here and Sunday was the end of week eleven) - but 2.41 miles is inching closer to the 3.1 for a 5k I hope to complete. First things first, I need to be in better shape, and likely shed 10-15 pounds of fat still along the way. Working out feels good, reporting it, even if only to myself, feels great!
A 5k will be mine in the future, I have no doubt about that.
As for the "workout number" I am on, I cannot say. I know I have worked out a few times each week at the very least - but with that said, going forward, I will start right where I left off - from Day 36 will be posted for Monday, April 27's workout.
However, this post is about the recap. My weight has been, as follows:
Last time I posted my weight was in the post New Beginning and I weighed 206 pounds at that point. For the past three weigh-ins since that post:
April 12th - 203.5 pounds
April 19th - 202.25 pounds
April 26th - 200.8 pounds
And what we can see here, is that there have been results. No, the pounds are not melting away effortlessly, but they are melting away.
In fact, yesterday, I hit a milestone that I have been becoming increasingly pushing towards - I ran 21 minutes of 30 total minutes on the treadmill. 20 minutes at 5 MPH, and 1 minute at a "sprint" of 6.5 MPH - and I would have sprinted at a faster clip, if the treadmill would provide me with an easier way to lower my speed, once my sprint is over; that is to say, instead of just jumping off.
At any rate, with the better balance and better structure, I hope to continue with my posts again. It seems, with them, comes a sense of responsibility to myself to ensure my hard work is monitored and continues to be increased. I did complete 2.41 miles in 30 minutes on my workout for Sunday (sorry, the post for that workout will not be updated, since I am planning on going forward from here and Sunday was the end of week eleven) - but 2.41 miles is inching closer to the 3.1 for a 5k I hope to complete. First things first, I need to be in better shape, and likely shed 10-15 pounds of fat still along the way. Working out feels good, reporting it, even if only to myself, feels great!
A 5k will be mine in the future, I have no doubt about that.
Friday, April 17, 2009
A New Regime
So, not for lack of want, or lack of working, have I not posted lately, but for a change in regime. I have been going to the gym fairly regularly (an injured knee has altered my strategy, but not deterred me), but what I noticed, is with a gym at my disposal - my workouts are becoming much more abstract and much more full body intensive.
With that said, it is hard to me to gauge and remember exactly what I have done with my workouts each and every day - and with that said, I cannot report my specific workouts any longer. Sure, I could write down what I have done as soon as I do it - but that will take away from what I could be doing for my body. Somehow, this website's needs does not come before my own.
I will still happily write updates on a weekly basis - and possibly even talk about some of the specific workouts that I did for the week at that time, but to write up the individual, abstract workouts, does not seem plausible.
With that said, I feel my body is back on the downward trend of losing weight - and again, it feels great after a period of being without. Look for my weekly recap on Monday, as usual.
With that said, it is hard to me to gauge and remember exactly what I have done with my workouts each and every day - and with that said, I cannot report my specific workouts any longer. Sure, I could write down what I have done as soon as I do it - but that will take away from what I could be doing for my body. Somehow, this website's needs does not come before my own.
I will still happily write updates on a weekly basis - and possibly even talk about some of the specific workouts that I did for the week at that time, but to write up the individual, abstract workouts, does not seem plausible.
With that said, I feel my body is back on the downward trend of losing weight - and again, it feels great after a period of being without. Look for my weekly recap on Monday, as usual.
Tuesday, April 7, 2009
Day 35: Monday, April 6, 2009
Another day, and another workout. I have to say, I didn't feel much like going to the gym, but I did. Then I didn't feel like finishing my time on the treadmill, but again I did. So, at least things are going right in that regard. I do know, that once my workout was complete, I felt extremely good, sore, but good.
On day 2 of the new beginning, and day 35 of the year - I began with a set of free weight curls of 20 lbs. per arm. I opened with a set of 15, followed by a set of 10 per arm. I then moved onto the treadmill.
On the treadmill, my eyes started out larger than my stomach - or, at least, my mind started thinking bigger than my legs and heart would allow. I began at 4.5 MPH for my 2 minute warm-up before running my first minute at 6 MPH - as the rain winded down, I decided it was best to go back to my traditional 4 MPH walking speed.
I alternated walking at 4 MPH for 2 minutes for every 1 minute running at 6 MPH. I completed the total of 30 minutes, even though, at the 15 minute mark I seriously wanted to quit - and then again at the 20 minute mark ... but I did not give in to the "easy way out" and kept running even though my legs were BURNING given the previous day's squats.
When I was done with the treadmill, I went back to the free weights and completed another couple sets of curls with the 20 lb. weight per arm. Again, I did a set of 15 and a set of 10 each.
In total, I walked 20 minutes at 4 MPH (the additional .5 MPH on the first two minutes was negligible, and thus, no need to really report on it) for a distance of 1.33 miles, I ran 10 minutes at 6 MPH for a distance of 1.00 miles, and total with cool down, I completed 2.38 miles in 31 total minutes. I also did 50 curls per arm of a 20 lb. weight.
The new beginning is off to a good start.
On day 2 of the new beginning, and day 35 of the year - I began with a set of free weight curls of 20 lbs. per arm. I opened with a set of 15, followed by a set of 10 per arm. I then moved onto the treadmill.
On the treadmill, my eyes started out larger than my stomach - or, at least, my mind started thinking bigger than my legs and heart would allow. I began at 4.5 MPH for my 2 minute warm-up before running my first minute at 6 MPH - as the rain winded down, I decided it was best to go back to my traditional 4 MPH walking speed.
I alternated walking at 4 MPH for 2 minutes for every 1 minute running at 6 MPH. I completed the total of 30 minutes, even though, at the 15 minute mark I seriously wanted to quit - and then again at the 20 minute mark ... but I did not give in to the "easy way out" and kept running even though my legs were BURNING given the previous day's squats.
When I was done with the treadmill, I went back to the free weights and completed another couple sets of curls with the 20 lb. weight per arm. Again, I did a set of 15 and a set of 10 each.
In total, I walked 20 minutes at 4 MPH (the additional .5 MPH on the first two minutes was negligible, and thus, no need to really report on it) for a distance of 1.33 miles, I ran 10 minutes at 6 MPH for a distance of 1.00 miles, and total with cool down, I completed 2.38 miles in 31 total minutes. I also did 50 curls per arm of a 20 lb. weight.
The new beginning is off to a good start.
Monday, April 6, 2009
Day 34: Sunday, April 5, 2009
I debated with myself whether I should use "Day 1" or "Day 34" as my starting point after taking such a lengthy period off, however, I decided, since this is a lifestyle change - that, even with the time off, I have not drastically killed my body - and thus, it is all part of the overall effect I have, and that is why, I decided that day 34 will suffice. I am not starting over from day 1, and thus, I should not reflect that I am starting over.
As I wrote previously on the post New Beginning I now have a gym at my disposal. This means, there will be some things that are inaccurate from what I previously wrote. Most notably will be that on Sunday, I was able to run at 6 MPH, rather than my customary 5 MPH. The speed of the new treadmill in the gym, just seemed a lot slower than the 5 MPH I was used to with my home treadmill. With that said, I don't know which is correct, but if I did run at 6 MPH on Sunday, then I have to believe I was running at a much greater clip with the home treadmill, though, I could be wrong - since the home treadmill was more confining due to lack of space. At any rate, the discrepancies shouldn't raise too much concern going forward, so long as I am keeping my body active.
On Day 34, I completed 30 minutes on the treadmill. Due to my month long inactivity, I decided to "start anew" and begin with my old starting times of 2 minutes walking for every one minute running. With that said, I walked 20 minutes at 4 MPH for a distance of 1.33 miles and ran for 10 minutes at 6 MPH for a distance of 1 mile. With a minute cool down, I totaled 2.37 miles in 31 minutes.
I then lifted weights. I failed to lift weights before and after running, and thus, my arms were too fatigued to lift for too great a time. With that said, I used free weights, with 20 lbs. per arm - and completed 35 reps each. I also completed 15 squats while holding a 25 lb. weight in each hand.
The activity felt good. I can't wait to go back tonight and refocus my efforts of getting into shape and getting healthy.
As I wrote previously on the post New Beginning I now have a gym at my disposal. This means, there will be some things that are inaccurate from what I previously wrote. Most notably will be that on Sunday, I was able to run at 6 MPH, rather than my customary 5 MPH. The speed of the new treadmill in the gym, just seemed a lot slower than the 5 MPH I was used to with my home treadmill. With that said, I don't know which is correct, but if I did run at 6 MPH on Sunday, then I have to believe I was running at a much greater clip with the home treadmill, though, I could be wrong - since the home treadmill was more confining due to lack of space. At any rate, the discrepancies shouldn't raise too much concern going forward, so long as I am keeping my body active.
On Day 34, I completed 30 minutes on the treadmill. Due to my month long inactivity, I decided to "start anew" and begin with my old starting times of 2 minutes walking for every one minute running. With that said, I walked 20 minutes at 4 MPH for a distance of 1.33 miles and ran for 10 minutes at 6 MPH for a distance of 1 mile. With a minute cool down, I totaled 2.37 miles in 31 minutes.
I then lifted weights. I failed to lift weights before and after running, and thus, my arms were too fatigued to lift for too great a time. With that said, I used free weights, with 20 lbs. per arm - and completed 35 reps each. I also completed 15 squats while holding a 25 lb. weight in each hand.
The activity felt good. I can't wait to go back tonight and refocus my efforts of getting into shape and getting healthy.
New Beginning : Week 9-12 Recap
Okay, so I've been M.I.A. for quite sometime. This was due to circumstances in my life that had changed my time, philosophy, and effort. No excuses, really, except I moved, and early in the stages of moving, I got rid of the treadmill. Being in Chicago, it has still been too cold to run/walk outside, and thus, all activity ceased for the period. I attempted to still eat well, though, some days, this even fell by the wayside. Once we were even closer to moving, we no longer had food in the house, which meant eating out daily ... the results show.
I weighed myself on Sunday, April 5th, the day of my new beginning - and the average for the day came in at 206 pounds. Still, a far cry from the 226 pounds I began at, but certainly not below 200 - which I had been before falling off in my practice.
Today, April 5th begins my dedication to my body again. I now have a gym to utilize, and I used it yesterday - it seemed, so much better and easier. I used the treadmill for my customary 30 minutes - but, what I found, was running at 5 MPH was, well, SLOW - so I don't know if this treadmill is the more accurate of the two, or if my old treadmill was - either way, you will find some inconsistency to my new beginning, but I am not to worried about them - the main thing is, activity of some sort. Also, I have a full array of machines and weights at my disposal now - so here too, you will see inconsistencies, but hopefully an overall better benefit to my body.
Without delay, the new beginning is upon me . . .
I weighed myself on Sunday, April 5th, the day of my new beginning - and the average for the day came in at 206 pounds. Still, a far cry from the 226 pounds I began at, but certainly not below 200 - which I had been before falling off in my practice.
Today, April 5th begins my dedication to my body again. I now have a gym to utilize, and I used it yesterday - it seemed, so much better and easier. I used the treadmill for my customary 30 minutes - but, what I found, was running at 5 MPH was, well, SLOW - so I don't know if this treadmill is the more accurate of the two, or if my old treadmill was - either way, you will find some inconsistency to my new beginning, but I am not to worried about them - the main thing is, activity of some sort. Also, I have a full array of machines and weights at my disposal now - so here too, you will see inconsistencies, but hopefully an overall better benefit to my body.
Without delay, the new beginning is upon me . . .
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