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

GG300 · 07-24-2006, 11:56 AM

As anyone who has a weight problem knows it truly is a never-ending quest to get the weight off and then to keep it off. My fitness quest has taken me through many stages and I am finally at what I hope is the final of my weight loss goals. When that is achieved I can focus on my strength training and running goals. For your amusement I will chronicle my goals, failures and successes along the way to a Leaner, Stronger and Faster Me.

Current Weight 195# July 24, 2006

Goal Weight 175# January 1, 2007

Sunday July 23, 2006

5k training on the track running/walking 3.25 Miles in 32.30 Minutes
my goal is to complete a 5k running by August 18 at the latest.

Monday July 24th

!0 minute WU on the treadmill running/walking

Incline DB Bench 15 x 45# 8 x 70# 8 x 70# 8 x 70# 8 x 70#
Assisted Pullups Underhand Close Grip 12 x 60# 12 x 60# 12 x 60#
Military Press Standing 12 x 85# 12 x 85# 12 x 85#
Roman Chair Rows 8 x 80# 8 x 80# 8 x 80# 8 x 80#
Close Grip Bench 12 x 135# 12 x 135# 12 x 135#

Blackjack · 07-24-2006, 12:59 PM

How tall are you? Any idea of your bodyfat %?

What's the plan?

GG300 · 07-24-2006, 02:25 PM

I am 5'7" and the last time I had my BF% taken was in May before the Summer gauntlet of Festivals, Tailgates and Vacations. At that time I weighed in at 185 and the bodyfat was at 13.5%.

GG300 · 07-25-2006, 06:06 AM

It was raining at 4:30 this morning so I opted to train inside on the treadmill as much as I hate running on them. I can't get the same motivation running inside as I can when I am running outside. I finished 3.25 miles in 34 minutes but I couldn't push past a 1/2 mile before walking and I was only able to pull that off twice. I had planned on running 2 runs of 3/4 miles and 2 at a 1/2 today with some walking inbetween. Hopefully it will be dry Thursday for my next attempt.I finished up with a body weight/core circuit consisting of:

Russinan twists with an 8# ball 15 reps
Swiss ball pushups 15 reps
Swiss ball crunches 15 reps
Swiss ball planks 30 seconds

I performed the circuit 4 times with no rest between excercises and 2 minutes between sets. The final set of planks was 45 seconds which I will perform in each set the next time I do this WO.

I hate treadmills!

GG300 · 07-26-2006, 06:36 AM

Wednesdays are my scheduled sessions with my trainer. I have been working with him foir the past 2 years and not only does he keep me motivated his sessions generally kick my ass.

We did a push/pull session with all excercises done as supersets with no rest between excercises and 90 seconds between supersets.

Bench Press WU 12 x 135# 10 x 185# 10 x 185# 10 x 185#
Lat Pulldowns WG 10 x 117.5# 10 x 117.5# 10 x 185#

Cable Press 12 x 70# 12 x 70# 12 x 70#
Assisted Pullup UH Grip 12 x 60# 12 x 55# 12 x 55#

CG Bench 12 x 115# 12 x 115# 12 x 115#
BB Curl 21's 50# 50# 50#
(Not in the squat rack)

Standing Arnold Press 12 x 30# 12 x 30# 12 x 30#
Incline Reverse Rows 12 x 35# 12 x 35# 12 x 35#

I finished with a 20 minute HIIT session using a 5 min wu 10 intervals at 7mph for 1 min/4mph for 1 min then a 5 min CD.

Mahler · 07-26-2006, 07:10 AM

The way you are going, it should be easy to drop that 20 pounds by the end of the year. I am betting it will be a lot sooner.
Good luck.

GG300 · 07-26-2006, 08:36 AM

Quote:

Originally Posted by Mahler

The way you are going, it should be easy to drop that 20 pounds by the end of the year. I am betting it will be a lot sooner.
Good luck.

I am still trying for a 1# per week loss but I need to negotiate a few Summer Festivals, Golf Outings and Tailgates.

Thanks for the support.

GG300 · 07-27-2006, 06:34 AM

I am on a 12 hour fast today so that I can have blood work done for my annual physical. I wanted to get in one more training run before my next 5K which is Saturday. My goal today was to run longer segments and cut down on time walking. It was also the first day I timed myself accurately with a stop watch while running on the gyms 1/4 mile outdoor track. My first 2 runs were 3/4 miles with a 1/4 mile walk after each followed by two 1/2 mile runs with a 1/8 mile walk after each. My finishing time was 35:49. I wasn't very thrilled about the time but I was pleased that my running intervals are getting longer. I followed the run up with some core work and a few laps in the outdoor pool to cool down and stretch out.

Superset 1
Standing cable crunch 3 sets of 15 x 140#
Swiss ball crunch 3 sets of 15

Superset 2
Hanging knee raise 3 sets of 10 to each side
Plank knee crossovers 3 sets of 15 to each side

Side planks 3 sets of 30 seconds on each side each side

No rest between excercises of the SS 1 minute after both excercises are complete and 2 minutes between SS.

Felt Ok after the run but pretty trashed after the workout and I am starving now and I won't get to eat or drink anything except water until at least 10:30.

GG300 · 07-28-2006, 07:12 AM

All single sets today with 90 seconds rest between sets and 2 minutes between excercises. I finished up with the Crossramp eliptical for about 20 minutes for something low impact as I have a 5K Saturday Morning.

Incline DB Bench 12 x 45 8 x 70# 8 x 70# 8 x 70#
Incline rows DB 12 x 25 # 8 x 35# 8 x 35# 8 x 35# 12 x 35#
Standing BB military press 12 x 85# 12 x 90# 12 x 90#
UnnderHand grip assited PU 12 x 55# 12 x 55# 13 x 55#
Close grip bench 12 x 135# 12 x 135# 12 x 135#
WG Lat pulldowns 8 x 125# 8 x 125# 8 x 122.5# 8 x 122.5#

twinsavsvikingsfan · 07-30-2006, 07:43 PM

How'd the race go? Let's hear it!

GG300 · 07-31-2006, 06:52 AM

Saturday July 29

I ran in the 5K Brewer Sausage Walk/Run today. The race was run through the grounds of Miller Park which is our ballpark in Milwaukee. the temperature was a hot, humid and sunny 85 degrees at the start of the race. We had about 300 yards of shade on the whole course and between the heat and the sun it set a slower pace for everybody. I finished at 36:02 and my running partners were about 3 minutes off of there pace as well. The funniest part of the run was the Klements Racing sausages who ran the race in their full mascot costumes which had to be very hot. When I made the last turn for the finish line I saw what I thought was the last of the sausages about 100 yards ahead of me. With a 1/4 mile to go I couldn't let the mascot beat me. I set my sights on what I found out later was a young lady and I crossed the finish line a few yards in front of her. I was just picturing myself tripping on the timing mat at the end of the race and taking out the poor girl but I managed to stay on my feet. When my friends saw me finish they were cracking up because they could see I was pushing it and they knew why. As we were laughing about it the fasteset of our group said that as she made the final turn their was a sausage ahead of her and she couldn't catch her. So I still ended up getting beat by a mascot. We were happy to all finish but running in that kind of heat with all that sun was brutal. We are looking for another run towards the end of August otherwise the next run will be in the Middle of September for Al's run which is a 8K. Then the week after that we are going to Madison,WI for a 3 x 5K relay.

ParanoidAndroid · 07-31-2006, 08:13 AM

congrats on doing the race...you catch any of this?
http://www.deadspin.com/sports/baseb...run-190799.php

twinsavsvikingsfan · 07-31-2006, 08:27 AM

Nice job. You always could have taken the sausage out like the guy for the Pirates did a couple years ago.

Which one did you beat? The hot dog, polish, brat, or italian?

GG300 · 07-31-2006, 09:09 AM

Quote:

Originally Posted by ParanoidAndroid

congrats on doing the race...you catch any of this?
http://www.deadspin.com/sports/baseb...run-190799.php

Not until now thanks for the link.

GG300 · 07-31-2006, 09:18 AM

Quote:

Originally Posted by twinsavsvikingsfan

Nice job. You always could have taken the sausage out like the guy for the Pirates did a couple years ago.

Which one did you beat? The hot dog, polish, brat, or italian?

I believe that the Chorizo was the one that came in under 30 minutes. The sausage I raced to the finish was the Hot Dog and I had passed the other sausages earlier in the race. I didn't feel to horrible when I found out that the girls in costume ran college track. I was impressed that they could run in those costumes at all.

OldGuy · 07-31-2006, 09:33 AM

Quote:

Originally Posted by GG300

I believe that the Chorizo was the one that came in under 30 minutes. The sausage I raced to the finish was the Hot Dog and I had passed the other sausages earlier in the race. I didn't feel to horrible when I found out that the girls in costume ran college track. I was impressed that they could run in those costumes at all.

Beat by a sausage. That's funny.

Nice job on the race.

GG300 · 07-31-2006, 09:45 AM

Quote:

Originally Posted by OldGuy

Beat by a sausage. That's funny.

Nice job on the race.

Only in Wisconsin. I was supposed to run in the Monroe annual Cheese Chase but it is on the same day as I race we are doing in Milwaukee. Lucky for me because I don't think that my fragile ego could handle getting beat by a sausage and a wedge of cheddar in the same year.