During my college years I lost roughly 100 pounds throughout my first and second years. While I've kept the weight off since then, two and a half years now, I still carry a higher body fat percentage than I'd like too. As the title suggests, I've decided to finish what I started. I am currently signed up to run the Shamrock Half-Marathon in VA Beach, VA on March 22nd. I thought this would be a great kick start/commitment to make to get myself re-started with my commitment to fitness. This log will cover basically everything, from running to lifting to other fitness activities. I'm sure I'll get into more detail as the log progresses, but I'm excited to be back on the forums (I used the NROL program for a few months a couple years back). Now it's time to head out to log my long training run of the week though.
Ugh, less than stellar run. Planning to do six miles, at mile 2 had pain above the knee, cut it to 2.5 miles in 25 minutes. May head to the gym for some cross training (cycling, eliptical) after the game to get in some more work.
Made it to the gym tonight after the game for a fun "beach" lifting session. Just did as I wanted to and felt like. Most of my lifting workouts will look like this through the half-marathon. After that I plan to get into a more structured and organized lifting routine.
Exercise
Sets x Reps - Weight (LBS)
Barbell Bench Press
1 x 10 - 135
1 x 10 - 155
1 x 8 - 175
1 x 5 - 185
1 x 5 - 195
1 x 5 - 205
1 x 5 - 195
1 x 5 - 185
1 x 8 - 175
1 x 5 - 155
Total Volume - 11300
Cable Seated Row
3 x 10 - 180
Total Volume - 5400
Standing Barbell Curl
3 x 8 - 65
Total Volume - 1560
It appears as if I haven't kept all the weight off that I lost during college. My highest weight was 322.5. I got down to around 220 for a while, but today at weigh in I was at 238 with 31% Body Fat (Using a body comp. scale). Oh well, even more motivation to stay back on track...
Two summers ago when I was running on a regular basis, I kept a 9 min/mile pace up to 8 or 9 miles at a time. This was also when I was down around 220 Lbs. I'd like to get back to this pace for the half-marathon. My goal is a 10 min/mile pace for the half and I'd be extremely pleased if I could make it in under 2 hours. We'll see, either way, it's def the motivation I need to get back on track.
I'll be playing some pick-up basketball with friends later tonight.
We got just enough snow this evening to ruin any plans. Pick-up basketball cancelled for the night. Got in some very light dumbbell stuff while watching a little TV tonight.
Sets x Reps - Weight (Lbs)
Dumbbell Shoulder Press
3 x 20 - 40 (2 20 Lb. Dumbbells)
Total Volume - 2400
Dumbbell Upright Row
3 x 20 - 40 (2 20 Lb. Dumbbells)
Total Volume - 2400
Dumbbell External Rotation
3 x 20 - 4- (2 20 Lb. Dumbbells)
Total Volume - 2400
Total Workout Volume - 7200
Onto nutritional info for the day...
Type Grams Calories
Fat 104 936
Carbs 217 868
Protein 143 572
Total Calories 2376
I live about an hour away from the university I graduated from, thus, I make most sporting events. Made it over for a basketball game tonight, let's just say our team is young and experiencing a lot of growing pains. Our two major revenue programs, football and men's basketball, are both struggling so there is a lot of unrest among the fan base. Fortunately, about 75% of our remaining programs are competitive on the national stage, so there is usually something to look forward too. Anyway, on to workout and nutrition info for the day...
Intervals on the treadmill for a total of 2.09 miles over 25 minutes. I followed this up with 25 minutes on the stationary bike and finished my workout with 10 minutes of jumping rope.
Type Grams Calories
Fat 110 990
Carbs 199 796
Protein 118 472
Total Calories 2258
Last edited by CavChad08 : 02-04-2009 at 11:36 PM.
Another day, another workout to log. Again, I know I have no set lifting plan and certainly wont be getting optimal results, its just a lot of what I feel like until I'm done with the Half on March 22nd.
Exercise
Sets x Reps Weight (Lbs)
Seated Dumbbell Shoulder Press
1 x 10 - 80 (2 40's)
2 x 10 - 100 (2 50's)
2 x 8 - 120 (2 60's)
Total Volume - 4720
Supersetted with...
Dips
5 x 5 - Bodyweight (238)
Total Volume - 5950
Triceps Pressdown
4 x 8 - 130
Total Volume - 4160
Lat Pulldown
4 x 10 - 135
Total Volume - 5400
Total Workout Volume - 20230
I followed up the weight portion with an intense 20 minutes on the eliptical.
Now, moving on to my nutrional info for the day. I had more carbs than I would have liked, but stayed in a caloric deficit for the day.
Type Grams Calories
Fat 124 1116
Carbs 288 1152
Protein 122 488
Total Calories 2756
Last edited by CavChad08 : 02-05-2009 at 07:52 PM.
Reason: Incomplete Post
Three miles in 36 minutes...An hour of racquetball tonight with a friend followed by a game of pick-up basketball...
I don't have my nutritional info for the day because I am away from my PC with the tracking software on it, but it was def. within the range that it needed to be.
I won't be updating until Sunday evening, I'll be spending the weekend with my girlfriend and her family as we are heading to her hometown to run in an early Valentine's race...The Sweethearts 4ever 4miler. I'll have an update with the details when I get home...
Just getting home from a weekend with the girlfriend and her family...
We ran a 4 mile race this morning...I finished in 37:49 with a 9:27/Mile pace...I'm actually pretty pleased with this time, the course was up and down, but no huge hills and my splits per mile were pretty even with a good amount of energy left at the end. I'm pretty confident I'll be able to get close to 9:00/Miles for the half coming up...
I wasnt able to track nutrition info, but I kept everything pretty healthy. I'll be weighing in tomorrow morning, so I'll certainly find out...
Weekly Weight In - 233 Lbs. A 5 lb drop from last week. I've taken the past two days basically off, doing some fun lifting as I see fit. Even less structure than usual, haven't even kept numbers. I don't have accurate nutrition info for the past two days either, but again, def. healthy and within the caloric range I'm hoping for. Back to a more detailed log/day tomorrow...
Finishing What I Started...
Linear Mode
