Never-ending Quest to be Leaner, Stronger and Faster. - Page 18 - JP Fitness Forums

UpNorth · 06-01-2007, 12:16 PM

Quote:

Originally Posted by GG300

Jeff I will have to look and see if I can find any 5x5 programs that are geared towards fat loss. I dowloaded an article a few weeks ago on a 10x3 for fat loss but then decided to just hit circuits 2x per week instead. I probably just need to relax and get back into the swing of things in the gym and the strength will come back. I just hate giving back gains.

I'm not sure you're going to find a 5x5 fat-loss program, but I'm not sure you can find a body-part split program for fat-loss either. Most fat loss programs I've seen are total body workouts. 10x3 for fat loss sounds brutal! In any case I thought you were looking to up your strength which is why I made that recommendation. I'll be curious to see what you find.

LisaS · 06-01-2007, 12:29 PM

Quote:

Originally Posted by GG300

Jeff I will have to look and see if I can find any 5x5 programs that are geared towards fat loss. I dowloaded an article a few weeks ago on a 10x3 for fat loss but then decided to just hit circuits 2x per week instead. I probably just need to relax and get back into the swing of things in the gym and the strength will come back. I just hate giving back gains.

you might like CT's Detroying Fat
2 days strength training (UB/LB) (not exactly 5x5 but close) and 2 days of full-body lactate-inducing circuits.

GG300 · 06-01-2007, 12:32 PM

Jeff I am one of those guys that wants to run faster, increase endurance, lift more and lose fat all at the same time. Plus I would still like to party once (or twice) a week. A true dream for a trainer or maybe a team of them. I should really focus on the fat loss first and then change the focus to increasing strength.

GG300 · 06-01-2007, 12:39 PM

Thanks Lisa I downloaded the article and I will give it a read tomorrow before my race.

UpNorth · 06-01-2007, 12:49 PM

I see... If you're looking to do it all you can take a look at CrossFit. I definately lost weight and gained in speed and endurance on that program but my strength dropped. Although, I think they've changed their programming around a bit to include more strength work. Anyway it's free so it you might want to give it a go for a couple of weeks to see if you like it.

Oh and it would definately help your 5k goal.

GG300 · 06-04-2007, 08:19 AM

Saturday June 2 Komen Run For The Cure, Madison, WI.

I headed over to Madison at 6 AM to make a 7:45 race packet pickup and a 8:30 start. The last 30 minutes of the drive were done ia a heavy down pour. When we got to the park for the race start they had begun to put straw and mulch down in the muddy areas but it was still a mess. There were a ton of folks there all toting umbrellas and not watching where they were going just looking to grab all the pre race free stuff that they could. By 7:45 the rain cleared, sun came out and the humidity instantly started to increase well past the enjoyable level. By 8:20 they started to urge the rather large field of timed and untimed runners as well as walkers to the start. It was the first race that I had been to that they had some indicator signs as to wear you should line up for the start. The had "Serious Runners", "Not so Serious Runners", "I may never attempt another one of these"and Fast and Slow Walkers. I of course lined up just forward of the I may never folks. After a 5 minute delay (to let the humidity raise just a little more) they strated the race. The course was very tight going through park service drives, residential streets with parked cars, and bike paths. I started out weraing a hat due to the cloud cover and the chance of rain but soon ended up carrying it as I was now overheating. After shuffling along for the first mile constantly passing people that had obviously disregarded the starting signs (definetly not because of how fast I was moving), almost stepping on several small children and a near miss with the "Insert words rhying with Other and Trucker" with the running stroller. I decided this was not going to be a very good effort. It finally opened up for the last mile of the run but by then to be honest I didn't really give a crap I just wanted to get back to the room, shower and find a place for a bagel (closely followed by a beer of course). My final chip time was 38:19 (Gun Time was 45 seconds slower) which if it was not my slowest it was second. So the run sucked but it was for a very good cause and I had a great time partying on State Street afterwards. I guess the good thing about being as slow as I am is just finishing is still reason enough to celebrate.

GG300 · 06-04-2007, 08:28 AM

Jeff I have been floundering around with both my running and lifting workouts so I will definetly checkout crossfit later today.

GG300 · 06-04-2007, 08:44 AM

Here are a few shots from my Half Marathon back in May.

Here's proof I was still running somewhat at the end:

and that I had the presence of mind to check my watch after passing the timing mats:

and that I finished.

twinsavsvikingsfan · 06-04-2007, 08:48 AM

Cool pics, Gregg! You look like this guy a had a couple beers with once.

GG300 · 06-04-2007, 01:47 PM

Monday June 4 5:15 AM Scheduled Lifting Session Wasn't really feeling the whole circuit train thing today so I decided to do some lifting and then do a HIIT session.

Super Sets with 30 seconds rest between.

Inverted Pull Ups 12@BW 12@BW 12@BW
Handle Push Ups with Feet Up on Swiss Ball 12@BW 12@BW 12@BW

Straight Sets

BB Squats 12@135# 10@205# 10@205# 8@225#

Standing Arnold Press 12@30# 10@35# 10@35#

HIIT Session 2 Min warmup/ 20 Min HIIT 1 min 3.6 MPH/30 sec @ 6, 6.5 or 7 mph 3 min cool down

Felt great after the work out but then again I usually do. It was really nice just to do the lifting seperate from the cardio again. This week I will develop the program for that.

GG300 · 06-05-2007, 07:36 AM

Tuesday May 5 4:00 AM 55 degrees with 75 % humidity Scheduled 3 Mile Run. It is a beautiful quiet morning for a run. After my poor showing on Saturday I decided to go back to the drawing board this time with The beginner program from the Cool Running web site. I will have to shoe horn in a couple of extra runs in the afternoons but hopefully this is what I need to pick up the pace. I ran my standard 5K trainer this morning with only some slight discomfort in my glutes on the last few up hill portions. I finished 3.11 miles in 39:19 with no walking so I was pleased about that since I could not do that on Saturday. So the new plan has me doing 5 days of running and I will still include my 3 Days of lifting. I might have to drop the HIIT sessions from my lifting days but for now I will just keep them down to 20 minutes and see how it goes.

lance02 · 06-05-2007, 08:19 AM

Nice lifts Gregg. Nice pictures from the run as well.

MissDee · 06-05-2007, 06:49 PM

Ah, yes. That "checking the watch at the finish" picture. I have a few of those

Thanks for posting the pics. It's like I'm !

SpacecityPaula · 06-05-2007, 08:30 PM

You know, every time I see the title of your journal, I think of the six million dollar man.

GG300 · 06-06-2007, 08:18 AM

Wednesday June 6 Scheduled Lifting Session with Trainer. I started out with a 15 Minute HIIT session consisting of 1 min @3.6 mph/30 sec @ 6.5, 7, or 7.5 mph. Then into the lifting.

Straight Sets with 60 seconds rest

BB Bench Press 20@Bar only 22@135#

Super Sets with 2 minutes rest

Sticking Point Benches 7@155# 5@165# 5@175#
Freemotion Cable Chest Press 12@60# 12@50# 12@50#

Machine Shoulder Press facing Machine 12@50# 12@50# 12@50#

Bent DB Rows 12@25# 12@30# 12@35#

Lying Overhead Cable Curls 12@130# 12@130# 12@130#
DB Hammer Curls 12@25# 12@25# 12@25#

CG Bench 12@135# 12@135# 12@135#

Rear Delt Machine 12@120# 12@112# 12@112#

Even with the HIIT session before lifting I felt stronger than last week. I was able to add 2 more lifts to the 135# on the bench and didn't struggle with the close grips or the rear delt work as much as last week. The weights were off on the rows as this was the first time doing these with DB's. Next time I would start at 40#.

GG300 · 06-06-2007, 08:22 AM

Thanks on the pictures folks. In the fitness photo thread Dave commented that it looked like I could lift a Mac truck as I remember I would have been lucky to lift a Tonka that afternoon. Although hoisting several beers (and a couple of slices of stuffed pizza) seemed to pose no problem.

GG300 · 06-07-2007, 07:51 AM

Thursday June 7 4:05 AM 70 Degrees with 74% humidity and 13 mph winds. I just wanted to veg this morning but I knew it wouldn't be any cooler this afternoon. My legs felt good and my head was in the run but after 1.8 mile (same distance of my race on Sunday) it just kept getting harder to get my breath. Finished out the run with a few walks between running. My final time was 41:28 for 3.11 miles. I need to dress lighter for the warmer temps and just keep pressing the distances on days like this. At the 1.5 mile mark I had a skunk ran across my path, thank God I was more startled than it. Not like I smell like a rose when I am done running anyway but that could have been a real problem.

For the past week I have been visiting my Mom nightly who is recovering from a knee replacement in a rehab center. The center also is a Senior Living Home. It seems like a nice enough place but it sure has given me a whole new outlook on the important part of working out. It's not about the Bukging Biceps, Killer Abs or even the ability to shave time off of whatever distance you are racing. For me at least it is now about making sure I am healthy enough to enjoy everyday of my life and doing everything in my power to make sure I never end up in one of these places. I am a pretty positive person and the only thing that I can come up with in that line of thinking is that I am positive I never want to end up in a place like that.