Just sticking my nose in to let everyone know I am doing the 61 day challenge.
When I get back from work I will post my nutritional, fitness, and personal goals.
Onward and forward!
Jim~
I am home from work so I figured I would post my information (by the way never ever work in an office where the AC is broken):
Background information:
41 years old
200 pounds in weight
5'7'' tall
Bad knees, good arms
Nutrition Goals: At the present time I will be following the food recommendation of the ABS Diet. I make the food as the book requests (measuring everything) in an effort to loose this bowling ball I have a stomach. Basically I have to stop eating large quantities of food and replace them good tasting quality food.
Fitness Goals: I will also be following a slightly hybrid version of the ABS Diet workout for the next 61 days, and if I like the results at the end this challenge I will continue on till the end of the year.
Some specific goals:
I want to be able to do at least one set of 10 traveling lunges without the help of something to prop me up such as the wall.
At least one set of 10 reps at 120 pounds for squats.
10 widegrip pullups
120 pound bench press (one set of 10)
Personal Goals: I tend to get distracted from my goals by real life so I am using this journal to visually remind me to get my backside to the gym.
Note: Today is usually my off day from the gym.
Jim~
Snapshot: Never ever work with computers in an office with no AC! I left early when the room hit 90 degrees.
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The things we want or value the most may not be found under a blanket of warmth and security, but out there, in the cold. ~MMMM~
Welcome Jim. What sort of problem is it you have with your knees? Travelling lunges can be quite difficult and the goal you set seems reasonable perhaps, I just want to make sure we are not looking at exacerbating an injury....
Newman
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"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
Welcome Jim. What sort of problem is it you have with your knees? Travelling lunges can be quite difficult and the goal you set seems reasonable perhaps, I just want to make sure we are not looking at exacerbating an injury....
Newman
Hello James
Sadly the problem with my knees is that both patella float. The kneecaps tend to lag behind when my legs bend and then the kneecaps have to literally snap back into place whenever the leg straightens. Add into this bone-on-bone collision and arthritis and you can understand my frustrations with my knees.
I read on one of the blogs on menshealth.com that a better way to work the legs is start with split squats, then move to lunges and then to Bulgarian split squats. The split squats I will be incorporating into my workout although I have found that I can do traveling lunges if I hold hand against something such as a railing or wall. My goal at present is to master one set of 10 traveling lunges using my own bodyweight without having to hold onto dear life.
One major frustration of mine is that because my knees are so bad I can not compete in any competitive sports such as softball or baseball; I could hit the ball but how could I get to first base? I love competition sports of all kinds and this 61 day competition/challenge has made my week.
Jim~
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The things we want or value the most may not be found under a blanket of warmth and security, but out there, in the cold. ~MMMM~
I'm so sorry to hear about the knees! Is that an accumulative stress injury? Or is it something that can be fixed surgically? Regardless, I hope you can work around it.
I'm so sorry to hear about the knees! Is that an accumulative stress injury? Or is it something that can be fixed surgically? Regardless, I hope you can work around it.
Good luck!!
Marie
Hello Marie,
My knees were always bad even when I was a child, but I kept pushing myself physically; eventually my knees screamed "Enough!" and they gave up the ghost.
So now I have had a total of three surgeries; two on my left leg and one on my right, all were major reconstructions.
Since my knees stop me from competing in any sport, the only sport I have left is bodybuilding. What I would give to be able to run and play baseball!
Jim~
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The things we want or value the most may not be found under a blanket of warmth and security, but out there, in the cold. ~MMMM~
Jim, good luck with the challenge. Sorry to hear about the knees, though. I have a bad back and have to be careful with everything I do. So, instead of feeling badly about what I can't do, I try to focus on what I can and see that as the opportunity. With the right support (PT, program design, etc.) you should be well on your way to having plenty of opportunity with this challenge! Sounds like you are on the right track.
Best of luck!
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
Standing crunch 40 pounds, one set for 12 reps
Pulse up one set for 12 reps
Saxon side bends 10 pounds, 10 reps per side
Side Bridge 1 set each side held for 30 seconds
Back extension one set of 12 reps
No rest in between the abdomen sets
Incline bench press 3 sets, 10 reps at 90 pounds
Cable row 3 sets, 10 reps at 110 pounds
Split squats 2 sets out of 3, 10 reps using just body weight
Lateral raise 3 sets, 12 reps at 5 pounds
DB upright row and Shrug 3 sets, 12 reps at 20 pounds
Dead lifts 3 sets, 10 reps at 90 pounds
DB incline curl 3 sets, 10 reps at 25 pounds
Triceps extension 3 sets, 10 reps at 40 pounds
Note: I played very conservative with the weights just to see how my body will react
Nutrition:
Breakfast 1 slice whole grain bread with some natural PB, 1 small glass of V8 Fusion (nice find by the way), 1 cup of shredded wheat with a handful of raisins and ― cup of fat free milk.
Snack 1 slice of whole grain bread and peanut butter
Lunch 2 eggs scrambled, with 1 chopped up red pepper and again bread (hmmm, I am starting to see a bad pattern forming).
From this point on I have no idea what I am eating (what ever it will be there will be no bread!) as I am taking the misses out to dinner for her birthday. From there I will be taking her out to see our local Triple A affiliates play baseball.
Snapshot: This is where I am taking the misses tonight: www.liducks.com
Jim~
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The things we want or value the most may not be found under a blanket of warmth and security, but out there, in the cold. ~MMMM~
Traditional crunch -- 1 set, 12 reps, no weight
Bent leg knee raise -- 1 set, 12 reps, no weight
Oblique V-up -- 1 set, 10 per side, no weight
Bridge -- 1 set, holding for 30 seconds
Back extensions -- 1 set, 15 reps, no weight (but will increase next time)
Squat -- 3 sets, 10 reps at 90 pounds
Bench press -- 3 sets, 10 reps at 100 pounds
Wide grip pull ups -- 3 sets, suppose to be 10 reps but only got 4/4/5
Military press -- 3 sets, 10 reps at 70 pounds
Upright rows -- 3 sets, 10 reps at 70 pounds
EZ bar bench press (very similiar to close grip bench press) 3 sets of 10 at 60 pounds
Ski squats -- 3 sets, no weight holding for 30 seconds
Biceps curl -- 3 sets, 10 reps at 70 pounds
Seated leg curl -- 3 sets, 10 reps at 85 pounds.
Jim~
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The things we want or value the most may not be found under a blanket of warmth and security, but out there, in the cold. ~MMMM~
Little pain is good. I have found the recumbant bike to be quite enjoyable, but when several other were talking about biking the other day, I aired up my mtn bike tires and went for a spin. It was nice. Now if I can just find some sweet single track in this area.
Newman
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"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
Unplanned off days are sometimes fun as long as you make the most of them. I hate it when I somehow have an unplanned off day and I don't do something enriching or otherwise beneficial for myself or others. So, I meant to ask you.. what is this V8 Fusion you were talking about. I am too lazy to do a search for it. I figure I would just have question so I'll let you tell me about it.
Newman
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"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
Unplanned off days are sometimes fun as long as you make the most of them. I hate it when I somehow have an unplanned off day and I don't do something enriching or otherwise beneficial for myself or others. So, I meant to ask you.. what is this V8 Fusion you were talking about. I am too lazy to do a search for it. I figure I would just have question so I'll let you tell me about it.
Newman
Hello James
I usually buy them at Walmart, much cheaper than a regular super market.
Strawberry and Banana -- 150 calories and 10 g of sugar vs. the regular version's 120 calories and 25 g of sugar.
Downside each serving of this light version is 1/4 cup veggies and 1/4 cup fruits where the regular version is 1 serving of veggies and 1 serving of fruits.
The first two ingredients of the light version: vegetable juice blend (sweet potatoes, carrots, tomatoes, and beets) and fruit juice blend (apples, oranges, bananas, and strawberries)
Overall the light has less calories and less sugar but the regular version appears better for you overall.
Enjoy!
Jim~
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The things we want or value the most may not be found under a blanket of warmth and security, but out there, in the cold. ~MMMM~
Incline bench press 3 sets, 10 reps at 90 pounds
Cable rows 3 sets, 10 reps at 110 pounds
Split squats 3 sets, 10 reps per leg at body weight (small victory for me!)
Lat. Raise 3 sets, 10 reps at 8 pounds
Dumbbell upright rows plus shrugs 3 sets, 12 reps at 20 pounds
Dead lift 3 sets, 10 reps at 90 pounds
Dumbbell incline curls 3 sets, 10 reps per arm at 25 pounds
Triceps extensions 3 sets, 12 reps at 40 pounds (this weight will go up next round)
Nutrition:
My workout this morning was at 4 AM so pre workout I had a slice of whole wheat bread with some natural PB.
Breakfast: 2 eggs scrambled, with some spices and a small red pepper cut up into little pieces.
Snack: Blueberry yogurt and a half cup of regular Cheerios
Lunch: 2 slices whole wheat bread, lettuce, sliced ham, and a dab of the better mayonnaise and one apple.
Snack: 1 ounce of some type of cheese and 3 multigrain crackers.
Dinner: broccoli and some concoction of salmon that the misses made.
Enjoy,
Jim~
Snapshot: I just picked a new copy of the Book of Muscle from Amazon; my old version finally fell apart.
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The things we want or value the most may not be found under a blanket of warmth and security, but out there, in the cold. ~MMMM~
This is a dual post as I was not able to post yesterday.
June 8, 2007
Weigh in: My weight according to my cheesy Wal-Mart special bathroom scale is191 pounds; a drop of 9 pounds in little over a week.
Cardio day 30 minutes on a recumbent bike for 10.5 miles; the setting level was set at four out of 20.
June 9, 2007
Squats 3 sets at 10 reps with 90 pounds. I found this rather easy so I will increase the weight by 5 pounds next round and see how my knees react.
Bench press 3 sets at 10 reps with 110 pounds.
Wide grip pull up Ugh! It is suppose to be 3 sets of 10 at my body weight but the best I could get today is 3/4/5.
Travel lunge Suppose to be 3 sets at 10 reps (per leg) however I could only get 2 sets of 10. On the plus side I managed to actually do this exercise with only a partial assist from my hand holding onto the wall.
Military press 3 sets at 10 reps at 70 pounds
Upright row 3 sets at 10 reps at 70 pounds
EZ Bar bench press (similar to a close grip bench press just easier on the wrists) 3 sets at 10 reps with 70 pounds
Skiing squats I use this exercise in place of leg extensions. I am suppose to do 3 sets holding for 30 seconds however I could only get 3 sets at 20 25 seconds.
Biceps curl 3 sets at 10 reps with 70 pounds
Seated leg curls 3 sets at 10 reps with 95 pounds.
Enjoy!
Jim~
Snapshot: The third Pirates movie is down-right awful!
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The things we want or value the most may not be found under a blanket of warmth and security, but out there, in the cold. ~MMMM~
Congratulations on the weight loss. I lost 9 as well this last week. Quite exciting. I say this because I am assuming you are trying to lose some weight. If you're not..maybe we should talk. LOL. I am not really interested in the Pirates movie, despite my recent trend to Piracy. The second one turned me off completely. Thanks for cementing the notion that I don't want to see it.
Newman
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"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
Congratulations on the weight loss. I lost 9 as well this last week. Quite exciting. I say this because I am assuming you are trying to lose some weight. If you're not..maybe we should talk. LOL. I am not really interested in the Pirates movie, despite my recent trend to Piracy. The second one turned me off completely. Thanks for cementing the notion that I don't want to see it.
Newman
I need to lose weight, I look like I am 12 months pregnant.
At 5' 7'' tall and now at 191 pounds I look like a lower case "b".
My aim is to eventually get my body weight down to 170-ish, and if I can do that perhaps I can convince my wife to join me in exercising.
Jim~
__________________
The things we want or value the most may not be found under a blanket of warmth and security, but out there, in the cold. ~MMMM~
I used a new weight with my legs in the workout so I proceeded cautiously.
Abs (no rest between sets)
Traditional crunch 1 set 12 reps
Bent leg knee raise 1 set 12 reps
Oblique V-up 1 set with 10 reps per side
Bridge 1 sets holding for 30 seconds (the first 10 seconds are easy!)
Back extensions 1 set 12 reps
Squat 2 sets with 10 reps at 100 pounds (up 10 pounds). I am suppose to do three sets
Bench press 3 sets with 10 reps at 110 pounds
Wide grip pull ups Should be 3 sets at 10 reps at bodyweight, I did 5/5/5.
Military press 3 sets with 10 reps at 70 pounds
Upright rows 3 sets with 10 reps at 70 pounds
EZ-bar bench press 3 sets with 10 reps at 70 pounds
Skiing squats Being cautious, 2 sets holding for 25 seconds each at bodyweight
Biceps curl 3 sets at 10 reps with 70 pounds
Seated leg curls 3 sets at 10 reps with 95 pounds
Jim~
__________________
The things we want or value the most may not be found under a blanket of warmth and security, but out there, in the cold. ~MMMM~
I tell you, I am most excited to see that your knees aren't hurting you. I know that must really be a blessing to you. You are definitely making some great changes and you have come a long way already. Keep up the good work. Day 12 is almost over.. woohoo!!
Newman
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"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
Damn these Knees! ~ 61 days ~
Makes me appreciate the fact that I'm semi-retired and can wake up with the sun.
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