John's Fitness and Running Log - Page 3 - JP Fitness Forums

gobbla · 11-27-2005, 02:20 PM

Nice run!

What's up with the calorie flux?

johnacc · 11-28-2005, 03:09 AM

Cheers Gobbla,

I aim to have ~1800 calories per day except for Saturdays when we have a takeaway and my calories will spike to around 3,000 for the day.

I could probably go without the treat on a Saturday but I really want this to be a life changing diet rather than a 2 month fad and therefore am happy to stick with it for the time being. If it prevents me from reaching my goals further down the line then I will readdress the situation then.

gobbla · 11-28-2005, 06:34 AM

sounds good...just wondered. [img]smile.gif[/img]

johnacc · 11-28-2005, 03:07 PM

Mon 28 Nov 2005

Gym

1 Mile run
Total Time: 06:59 secs

Chest Press 2 x 8 reps 110lbs
Leg Ext 2 x 8 reps 88 lbs
Leg Curl 2 x 8 reps 154 lbs
Pek Deck 2 x 8 reps 88 lbs
Lat Pull 2 x 8 reps 104 lbs
Bicep Curls 2 x 8 reps 22lb
Ab Crunches 2 x 20 reps
Supermans 2 x 20 reps

Cool down

7 mins cross trainer

Calorie Intake = 1950

Comments

It snowed for 4 hours solid today which is quite unusual for the UK and therefore I didn't get to go running tonight (I obviously don't have Gobbla's dedication!)

johnacc · 12-01-2005, 04:48 AM

Tue 29 Nov 2005

8mins Step up's on stairs (See Comments!)
Ab Crunches 2 x 20 reps
Press Ups 2 x 20 reps
Squat Throusts 2 x 20 reps
Chair Dips 2 x 10 reps
3mins Running on spot

Calorie Intake = 2010

Comments

The step up's killed me! It cramped up all of my right calf! Does this use a muscle that doesn't get worked very often ???

johnacc · 12-01-2005, 04:50 AM

Wed 30 Nov 2005

Football Match 90mins

Calorie Intake = 2115

Comments

Outdoor friendly on astroturf against a local company. We lost 6-3 but played well in parts. This was the first time we had played together as a full team so we need to work on our structure etc... and tinker with the formation but there is potential for us to do well.

We are looking into joining a league next season.

Marykaa · 12-01-2005, 06:33 AM

Hi JOHNACC

and for the soccer.. you didn't say.. Did you have fun? [img]smile.gif[/img] )

johnacc · 12-01-2005, 09:22 AM

Yeah it was really enjoyable. Looking forward to the re-match!

johnacc · 12-02-2005, 02:14 PM

Fri 2nd Dec 2005

Gym

Treadmill
15mins walk

Chest Press 2 x 8 reps 116lbs
Shoulder Press 2 x 8 reps 88lbs
Pek Deck 2 x 8 reps 110 lbs
Lat Pull 2 x 8 reps 104 lbs
Bicep Curls 2 x 8 reps 22lb
Ab Crunches 2 x 20 reps
Supermans 2 x 20 reps
Lower Back Excersises

Cross Trainer 10 mins

Comments

I saw the chiropractor today and I have 2 dysfunctional joints ???

He has given me some excercises to do and I need to see him for treatment once a week.

He also told me to not run more than 3 miles at a time for the next 4 weeks.

My right calf is still hurting from the step up's so I didn't do much aerobic work tonight.

Marykaa · 12-03-2005, 11:46 AM

Quote:

I saw the chiropractor today and I have 2 dysfunctional joints ???

can you still play soccer? which joints?

johnacc · 01-06-2006, 06:02 AM

Wed 6th Jan 2006

Indoor Football 5 a side

Time = 60mins

Comments

It's been a while but after advice from the chiropractor I can finally start working out again!

I have not done any excercise for around a month now and my back is feeling much better. I guess I need to be consistent with my lower back excercises to ensure that I don't find myself in the same situation again.

I really enjoyed playing soccer again and we won 22-21. One of the guys who plays with me broke a bone in his foot so I guess I'm quite lucky considering!

Rgds, John

Marykaa · 01-06-2006, 08:41 PM

Glad the read that you're back in the game [img]smile.gif[/img]

johnacc · 01-07-2006, 01:27 PM

Sat 7 Jan 2006

Running

Distance: 1.55 Miles
Total Time: 15:58 secs
Avg Pace: 10:16 secs
Avg Heart Rate: 157bpm
Total Calories Burned: 221 cals

Comments

I went out for a gentle run and I'm shattered. I can't believe that 4 to 5 weeks of no excercise would have this much of an impact!

A lot of hard work ahead I think.........

Rgds, John

Marykaa · 01-07-2006, 09:53 PM

John.. what I always find is that our fitness goes low.. but we improve much faster then we'd think. You'll be back to where you were in no time [img]smile.gif[/img]

courage

johnacc · 01-09-2006, 02:35 AM

Sun 8th Jan 2006

Gym

1 mile run treadmill
Time: 9mins 23 secs

Chest Press 2 x 8 reps 99lbs (45kg)
Shoulder Press 2 x 8 reps 66lbs (30kg)
Lat Pull 2 x 8 reps 88lbs (40kg)
Pek Deck 2 x 8 reps 88lbs (40kg)
Leg Extension 2 x 8 reps 66lbs (30kg)
Leg Curl 2 x 8 reps 110lbs (50kg)

Lower Back and Abs

Ab Crunches 2 x 20 reps
Supermans 2 x 5 reps
5 mins Lower Back Excercises

15mins X Trainer

Warm down

3mins Bike

Rgds, John

johnacc · 01-10-2006, 02:24 AM

Mon 9th Jan 2006

1 mile run treadmill
Time: 8mins 24 secs

10mins X Trainer
10mins Bike

Rgds, John

johnacc · 01-12-2006, 01:37 PM

Wed 11th Jan 2006

Indoor Football 5 a side

Time = 60mins

Comments

We won and I scored a few goals and played fairly well. It will probably take me around 4 weeks to get back to the fitness level that I was at but at least my ball control is improving.

Rgds, John

johnacc · 12-29-2006, 05:03 AM

It's been 12 months since I last posted on here

due to a number of reasons. Workload, lower back pain and I tore the ligaments in my ankle playing football.

HOWEVER,

I need to start getting back into shape again because sitting around all this time has done me no favours at all

So from next week I will start my quest for fitness and healthiness again.

I need to re-address my goals etc... and then come up with a workout log.

johnacc · 08-08-2007, 05:52 AM

Current Stats

Height 5'11 (1.79m)
Weight 12st 7lb (79.4kg)
Bodyfat % 15.8%
Lean Mass 66.9kg
BMI 24.7

Goals

Bodyfat % 12%
Lean Mass 72kg

Sun 22nd July

Inclined Walk on Treadmill 15 mins

Bicep Curls 3 x 10 reps 35kg (77lbs)
Tricep Machine 3 x 10 reps 45kg (99lbs)
Shoulder Press 3 x 10 reps 30kg (66lbs)
Lat Pull 3 x 10 reps 49kg (108lbs)
Ab Crunches 3 x 10 reps 50kg (110lbs)
Semi Inclined Chest Press 3 x 10 reps 42kg (92lbs)
Pek Deck 3 x 10 reps 35kg (77lbs)
Leg Extension 3 x 10 reps 35kg (77lbs)
Leg Curl 3 x 10 reps 35kg (77lbs)

Mon 23rd July

Swimming 625 metres

Tue 24th July

Bicep Curls 3 x 10 reps 35kg (77lbs)
Tricep Machine 3 x 10 reps 45kg (99lbs)
Shoulder Press 3 x 10 reps 30kg (66lbs)
Lat Pull 3 x 10 reps 49kg (108lbs)
Ab Crunches 3 x 10 reps 50kg (110lbs)
Semi Inclined Chest Press 3 x 10 reps 42kg (92lbs)
Pek Deck 3 x 10 reps 35kg (77lbs)
Leg Extension 3 x 10 reps 35kg (77lbs)
Leg Curl 3 x 10 reps 35kg (77lbs)

Indoor Football 1 hour

Wed 25th July

Swimming 625 metres

Thu 26th July

Bicep Curls 3 x 10 reps 35kg (77lbs)
Tricep Machine 3 x 10 reps 45kg (99lbs)
Shoulder Press 3 x 10 reps 30kg (66lbs)
Lat Pull 3 x 10 reps 49kg (108lbs)
Ab Crunches 3 x 10 reps 50kg (110lbs)
Semi Inclined Chest Press 3 x 10 reps 42kg (92lbs)
Pek Deck 3 x 10 reps 35kg (77lbs)
Leg Extension 3 x 10 reps 35kg (77lbs)
Leg Curl 3 x 10 reps 35kg (77lbs)

X Trainer 8 mins

Sun 29th July

Bicep Curls 3 x 10 reps 35kg (77lbs)
Tricep Machine 3 x 10 reps 45kg (99lbs)
Shoulder Press 3 x 10 reps 30kg (66lbs)
Lat Pull 3 x 10 reps 49kg (108lbs)
Ab Crunches 3 x 10 reps 50kg (110lbs)
Semi Inclined Chest Press 3 x 10 reps 42kg (92lbs)
Pek Deck 3 x 10 reps 35kg (77lbs)
Leg Extension 3 x 10 reps 35kg (77lbs)
Leg Curl 3 x 10 reps 35kg (77lbs)

X Trainer 10 mins

Tue 31st July

Bicep Curls 3 x 10 reps 35kg (77lbs)
Tricep Machine 3 x 10 reps 45kg (99lbs)
Shoulder Press 3 x 10 reps 30kg (66lbs)
Lat Pull 3 x 10 reps 49kg (108lbs)
Ab Crunches 3 x 10 reps 50kg (110lbs)
Semi Inclined Chest Press 3 x 10 reps 42kg (92lbs)
Pek Deck 3 x 10 reps 35kg (77lbs)
Leg Extension 3 x 10 reps 35kg (77lbs)
Leg Curl 3 x 10 reps 35kg (77lbs)

X Trainer 5 mins

Thu 2nd Aug

Bicep Curls 3 x 10 reps 35kg (77lbs)
Tricep Machine 3 x 10 reps 45kg (99lbs)
Shoulder Press 3 x 10 reps 30kg (66lbs)
Lat Pull 3 x 10 reps 49kg (108lbs)
Ab Crunches 3 x 10 reps 50kg (110lbs)
Semi Inclined Chest Press 3 x 10 reps 42kg (92lbs)
Pek Deck 3 x 10 reps 35kg (77lbs)
Leg Extension 3 x 10 reps 35kg (77lbs)
Leg Curl 3 x 10 reps 35kg (77lbs)

X Trainer 5 mins

Fri 3rd Aug

Swimming 850 metres

Sun 5th Aug

Bicep Curls 3 x 10 reps 35kg (77lbs)
Tricep Machine 3 x 10 reps 45kg (99lbs)
Shoulder Press 3 x 10 reps 30kg (66lbs)
Lat Pull 3 x 10 reps 49kg (108lbs)
Ab Crunches 3 x 10 reps 50kg (110lbs)
Semi Inclined Chest Press 3 x 10 reps 42kg (92lbs)
Pek Deck 3 x 10 reps 35kg (77lbs)
Leg Extension 3 x 10 reps 35kg (77lbs)
Leg Curl 3 x 10 reps 35kg (77lbs)

X Trainer 20 mins

Mon 6th Aug

Bicep Curls 3 x 10 reps 35kg (77lbs)
Tricep Machine 3 x 10 reps 45kg (99lbs)
Shoulder Press 3 x 10 reps 30kg (66lbs)
Lat Pull 3 x 10 reps 49kg (108lbs)
Ab Crunches 3 x 10 reps 50kg (110lbs)
Semi Inclined Chest Press 3 x 10 reps 42kg (92lbs)
Pek Deck 3 x 10 reps 35kg (77lbs)
Leg Extension 3 x 10 reps 35kg (77lbs)
Leg Curl 3 x 10 reps 35kg (77lbs)

Swimming 300 metres

Tue 7th Aug

Indoor Football 1 hour