John's Fitness and Running Log - Page 2 - JP Fitness Forums

johnacc · 11-07-2005, 07:50 AM

I have pain in my lower back. It seems worse when I have been sitting for long periods (I work in an office)

I have been to my gp and she has ruled out sciatica and said the problem is muscular. I therefore do some stretches etc... but have had the problem for around 3-4 months now.

I have some physio booked in and if that doesn't work then I will get an MRI scan.

johnacc · 11-07-2005, 01:21 PM

Mon 7th Nov 2005

3 min warm up on stationery bike

Chest Press 2 x 8 reps 105lbs
Shoulder Press 2 x 8 reps 77lbs
Leg Ext 2 x 8 reps 77 lbs
Leg Curl 2 x 8 reps 110 lbs
Pek Deck 2 x 8 reps 88 lbs
Bicep Curls 2 x 8 reps 22lbs
Seated Leg Extension 2 x 8 reps 187lbs
Ab Crunches
Supermans

2 Mile Treadmill Hill Prog Level 5

Time = 15mins 19Secs

Splits 1st mile = 8mins
2nd mile = 7mins 19 secs

Warm down

3 mins cross trainer

Todays calories: 1900

Comments

My GPS finally arrived today

I will have a play with it after and force the dog to come out and have a jog with me.

The run took it out of me as I haven't run for nearly a week now due to the blisters I had (Which have virtually cleared up now). I haven'r run a mile at 7:19 pace so it was nice to know that I could do it even though I was blowing pretty hard.

On a positive note my resting heart rate was taken today and it is down from 72 (when I started this fitness programme) to 45. I guess quitting smoking / drinking has had an impact sooner than I expected.

johnacc · 11-10-2005, 05:07 AM

Wed 10 Nov 2005

Indoor Football 5 a side

Time = 55mins

We won 19-16 and it was a good game. They had the better 1st half but we came through in the second half of the match. I played much better than last week but my finishing was pretty poor. Another goal to add to my list??

Calories = 1775

Comments

We had a vegetable stew for tea and it was really filling. I couldn't eat any more so that was why my calories were low.

The football was an intense workout but I felt pretty good after it. I wanted to wear my GPS to monitor my heart rate but I was afraid of breaking it!

johnacc · 11-10-2005, 03:04 PM

Thu 10 Nov 2005

Swimming

600 metres (0.375 Miles) 20 mins

Running

1.64 Miles
Avg pace 8:29
Avg Heart Rate 156bpm

Calories = 1660

Comments

My Lats were aching after the swim. At the moment the swims really take it out of me.

My run was with the dog so I am happy with that pace. I've uploaded my data to motion based so I can see the maps. Great Tool

Marykaa · 11-11-2005, 09:38 AM

Hi, I've been following your log even if I don't post all the time [img]smile.gif[/img]

Quote:

My Lats were aching after the swim. At the moment the swims really take it out of me.

you're definately inspiring me to go swimming!! I think it's the first thing I'll do when my shoulder's healed.. have been thinking about it since my son took an aquatics class in september. Haven't done it in a long time. but with you're writing about it all the time.. I HAVE to go!!

johnacc · 11-11-2005, 04:25 PM

Fri 11 Nov 2005

5 Mins warm up on Treadmill

Chest Press 2 x 8 reps 110lbs
Shoulder Press 2 x 8 reps 77lbs
Pek Deck 2 x 8 reps 110lbs
Leg Ext 2 x 8 reps 88lbs
Leg Curl 2 x 8 reps 132lbs
Seated Leg Press 2 x 8 reps 165lbs
Lat Pull 2 x 8 reps 104 lbs
Bicep Curls 2 x 8 reps 22lbs
Supermans 2 x 8 reps
Ab Crunches

20 Mins Cross Trainer

Calories = 1825

Comments

I definately feel like my strength has improved in the gym.

Mary,

It would be great for you to get back into swimming once your shoulder has fully healed. I'm a big believer in having a variety of workouts.

I'm quite interested to see how the swimming goes because it's the one workout that I do that really takes it out of me [img]redface.gif[/img]

Marykaa · 11-11-2005, 05:53 PM

quite a workout there John! good going!

Swimming.. yeah I'll be sure to tell you if (when) I go [img]smile.gif[/img]

johnacc · 11-14-2005, 02:15 PM

Mon 14th Nov 2005

Running - Treadmill 0% Incline

3 Miles
Total Time 22:06 *PR*
Avg pace 7:22
Mile Splits 7:52, 7:13, 7:01

Cross Trainer
Total Time 15 mins

Bodywork

50 x Ab Crunches
50 x Push ups
50 x Supermans

Calories = 1840

Comments

My wife was out of town for the weekend so I didn't get to workout until today. It was good to get back into the swing of things.

johnacc · 11-15-2005, 02:44 PM

Tue 15th Nov 2005

Bike Ride - 20 Mins

Running

Distance: 3.13 miles
Total Time: 27:47
Avg Pace: 8:51
Avg Heart Rate: 153

Calories = 1967

Comments

The run felt really hard. I was running with my dog so it was always going to be a slower pace but I don't think I could have run it much faster anyway [img]redface.gif[/img]

This was the 1st time I have run a 3 miler outside and I def noticed a big difference to the comfort of the treadmill.

Oh well - more work I guess

johnacc · 11-16-2005, 08:21 AM

I have just had my weekly weigh in and my results were as follows:

weight = 77.6kg (171lbs)
Bodyfat% = 16.6%

My weight has dropped by 4lbs since I started this log and my bodyfat% has dropped 1.2%

gobbla · 11-16-2005, 08:27 AM

Awesome job! That kind of results show that you're really doing things in a producive manner. Keep it up!

Marykaa · 11-16-2005, 10:20 AM

Quote:

JOHN said :
My weight has dropped by 4lbs since I started this log and my bodyfat% has dropped 1.2%

Great going!!! Still as constant as before, Excellent!

I don't have the courage to post my results yet.. I'll try to get it by the time I finish my second week SBD and follow your example.

johnacc · 11-16-2005, 03:57 PM

Wed 16 Nov 2005

Indoor Football 5 a side

Time = 60mins

Calories = 1790

Comments

We won 21-19 and it was another good game. I played well this week and scored around 10 goals.

Marykaa · 11-16-2005, 08:51 PM

Quote:

Time = 60mins

Calories = 1790

!!!!

gobbla · 11-16-2005, 09:29 PM

is that calories eaten or calories burned during the hour?

Congrats on your victory!

Marykaa · 11-16-2005, 09:37 PM

ahhh must be the calories eaten! thanks GOBBLA

johnacc · 11-17-2005, 02:44 AM

Quote:

ahhh must be the calories eaten! thanks GOBBLA

Yeah it was calories eaten during the day. I would estimate that I burn off ~ 600 calories whilst playing football on a Wednesday night.

We have our first "proper" match arranged against a nearby company on the 30th November. Can't wait.

johnacc · 11-17-2005, 12:24 PM

17th Nov 2005

Swimming 0.7k (0.4375 Miles)

Total Time: 30 mins

Todays Calorie intake = 1860

Comments

This felt a lot better today probably because I took it a bit easier. My lats don't hurt like they usually do so that's a good sign!

Marykaa · 11-23-2005, 11:59 PM

hey John !! what's up with you?

no logging?

Take care and give us news here.