Hi All,
After spending weeks of reading this log and taking much inspiration from the likes of Dave, BUK and kmwest, I figured it was about time I started my own.
I'm 28 years old, 5ft 10" and live in the UK. I have been training for around 10 weeks and my weight has dropped from about 196lbs to 175lbs. My body fat % has reduced from 22.9% to 17.9% in this period and my lean body mass is currently around 66kg.
I have been running, swimming, lifting weights, playing football and have changed my diet for the better.
I like the idea of keeping a log as we could all do with the extra motivation and inspitation
I have kept a log of my running times and will share with you where I am currently at:
3 miles - Treadmill Hill programme level 5
11/10/2005 30mins 45secs
15/10/2005 29mins 01secs
22/10/2005 27mins 34secs
3 miles - Treadmill 0% incline
23/10/2005 23mins 54 secs
5 miles - Treadmill 0% incline
25/10/2005 41mins 45 secs
5k - Treadmill 0% incline
24/10/2005 24mins 53 secs
I also run on the road twice a week but up until now I have not clocked the time or distance but will start to do so.
My weights programme consists of the following twice a week: (Currently lifting)
Chest Press 2 x 8 reps 88lbs
Shoulder Press 2 x 8 reps 60lbs
Leg Ext 2 x 8 reps 71 lbs
Leg Curl 2 x 8 reps 99 lbs
Lat Pull 2 x 8 reps 88 lbs
Pek Deck 2 x 8 reps 66 lbs
Seated Leg Ext 2 x 8 reps 143lbs
Bicep Curl 2 x 8 reps 22lbs
I have a 10kg dumbell at home and I do an upper body workout once a week in my living room. I have no structure to this home workout so I need to give this some thought.
I swim twice a week but have not logged my times. I will be logging my times and distances from now on. My distances have usually been around 1/2 mile.
I play football once a week for 1 hour indoor. I treat this as my speed work as this really takes it out of me.
I have just bought a Polar F11 wrist watch so that I can keep track of my heart rate etc.. but didn't realise that it didn't monitor distance so I'm going to try and take it back and get a Polar S625X instead.
My diet is fairly clean at the moment and I am eating between 1700 - 1800 calories a day. I have calculated my maintenance level to be around 2500 calories per day.
Here are my goals:
1. To run a sub 20min 3 mile (6:40 pace)
2. To run a sub 37min 5 mile (7:30 pace)
3. To complete a 1/2 marathon by Mar 2006
3. To complete my local marathon in Sep 2006
4. To reduce body fat % to circa 12%
5. To increase lean body mass to 70kg
I realise I have a long way to go as my fitness programme prior to the last 10 weeks was non existant.
Tonight is gym night so I will do a 3 mile hill programme run on the treadmill and then my weights.
I will start my log from yesterday!
Calories eaten: 1750
Excercise: Rest Day - Went for a 45 minute gentle walk with my dog.
Comments:
The weather was glorious yesterday considering we are in late October and I live in the UK ! low 70's but won't last very long. I need to look at my nutritional intake as I am keeping to a low calorie diet but not monitoring how much protein etc I am taking in.