Posts Tagged ‘resistance training’

52 DC progress,…

I’m not crushing this challenge though I’m feeling good about my start. All I have done since March has been to work. Exercise has included not much more then to walk or carry a golf bag. Not quite the same as pressing it at the gym.

Today (Tuesday) I had a great circuit, amazing how quickly it’s bouncing back. 600 weighted reps in my circuit today. I have a couple of 750 rep routines that I should be able to finish in 45 minutes each. I’ll alternate the routines through at least the end of this challenge.

I’m listening to system and working my way up. Thursday I’ll finish the 750 in the 45 minutes for the first time. Gotta start somewhere.

Here are my goals and what my post on Wednesday 10/30 will be.

My Goals

CE: 25/28/85
RT: 3/12
CT: 2/12
PG1: 6/45 50 push Ups @ day

RB

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Tomorrow I test,…

5AM Work Out 10-23-12

Kickboxing last Thursday night, kickboxing Saturday morning, kickboxing again tonight. The routine is only 40 minutes or so but when Mother and I are done, man, we are dripping and feeling a bit used!

These routines are easy in comparison to the Tuesday/Thursday  5AM Rise & Shiners!

Ya Gotta Love It! It’s what we go for!

I got a little off track there,… I usually do not look forward to testing my vitals but this week I’m actually anticipating some good numbers. Last week I had missed my meds on Monday night so my glucose numbers were off on Tuesday morning, 206, wicked poor.  The good though is that my blood pressure is down to a more manageable range.

Last Tuesday after a tough 5AM circuit I posted a 119/72/59HR, frigging amazing for me!

Here are my 52DC numbers and All Out Fitness challenge numbers 2 weeks in;

    52 DC Goals

CE: 24/26/90   Clean Eats
RT: 4/15          Resistance Training events
CT: 6/15          Cardio Training events
PG1: Drive my fasting glucose below 130 (10/23/12 = 206)

    All Out Fitness 3 weeks in;

Lost an inch off my hips
Lost an inch off my stomach
¼ inch off my chest
¼ inch off my thigh
I’ve lost 4 pounds, 3 of which are from fat.

I feel like I’m doing well, though Nanc is doing better than that!

The exercise routines Mother and I have been involved in are spot on with our goals. Emily and Glen at All-Out Fitness are kicking our arse every time we go in. I would recommend this place to anyone.

If you go – be sure to wear your big boy panties,…. they are going to help me get where I need to be.

One week, more or less, into the challenge(s),…

You know I’m kind of liking the Two-Fer here! My body does not recover any more quickly after my workouts though I’m getting double the credit for my pains! At least that’s the way I see it.

Into the first weekend with the Men’s Health 52 Day Challenge my numbers out of the gate are pretty decent, at least exercise wise. I’ll test my sugar on Tuesday morning after a workout.

My Goals

CE: 5/6/90 (5 Clean Eats of 6 possibilities, 90 of a possible 104 is my goal)
RT: 2/15    (resistance training)
CT: 1/15    (cardio training)
PG1: Drive my fasting glucose below 130

The “All out Fitness” Challenge is what is really keeping me disciplined. I mentioned in my prior blog post that it is a “Biggest Loser” type challenge that’s taking place at a fitness center just about ½ a mile from my home.

Mother and I joined this group recommended to her by one of her friends. We both joined and have keeping each other in check with this one. The kickboxing on Monday night is awesome; the 5 AM’s on Tuesday and Thursday are kicking my arse! We are sticking with it.

I have no designs that I will win this challenge thing but I know I’m going to be better off for taking part.

Capt’n

On a good track with this 52DC,….

A couple of times in the past week I have had individuals compliment me on my “look”. I couldn’t help to feel really flattered. Both used the same term too. ”You know, you are looking really healthy.”

I don’t know that you could pay a person a better compliment, especially one who has not always been all that healthy at any time in their lives.

This particular 52 day challenge has been an experiment for me. I actually started back in November trialing a new diet and working with a tightly monitored exercise format. I don’t know that my gains have been dramatic though by what I have been seeing in the mirror and now hearing from a few I might be moving in the right direction.

Three things I have done this time around;

First I have made sure to eat breakfast every day. The days I have skipped for one useless reason or another I find are the days I continue to make poor food choices.

Second, I set up an exercise schedule and routine and where I have not stayed 100% on schedule I have tightly monitored my circuits both cardio and resistance to be sure as not to overdo. This has been a known problem with me in the past and its lead to some very unpleasant side effects.

Third, and what I personally feel has been the key to the bit of success is, I factored in rest periods. I afforded myself a couple extra too. By going to the gym with proper energy and the feel that you could work instead of just go through the paces due to fatigue I’ve made gains.

As of today with 13 days remaining to the challenge I have 3 Resistance Training circuits to complete, 5 cardio events and to eat clean the bulk on those days. God willing, I might just finish in good fashion.

The compliments are nice reminder that the work you do sometimes actually works.

Dialing in my 52DC workouts,…

January 3rd, it’s back to work.

January 4th, it’s Men’s Health 52 Day Challenge Time (52DC). I’m near dialed in and ready.

(Check this link for what the Men’s health 52 DC is; http://forums.menshealth.com/eve/forums/a/tpc/f/4551080985/m/9551009947  You might just choose to join, you are very welcome to. )

 

I really like these exercise and diet based challenges. They are personal in nature though there is a great camaraderie that develops on the forum as the challenge progresses. The Folks are super supportive. Take a look, the challenges are a lot of fun and the added bit of accountability is a great motivator.

 

Lately I have been working to dial my exercise circuits in for this challenge.

I have been experimenting with my cardio and with three different resistance routines. When leaving the gym I feel like I’ve been challenged by each. I recover well and by allowing a day between lifting I feel as though I can sustain what I am doing now for the duration.

First things first, I need to limit my workouts to 1 hour or less. No more 90-120 minutes. My body will talk to me in the case an hour is too much on days. Even if I’m feeling real good, an hour’s an hour. I have pushed too hard in a couple challenges and it didn’t work out well.  

When performing Cardio I will walk, jog, workout on an elliptical, treadmill, what have you, so long as I keep my heart rate around 115 while performing steady rate cardio or range between 100 to 130bpm while doing interval.

For resistance training I will be respecting my doctor’s order to limit myself to 50 pounds. 50 pounds might not seem like a lot of weight and it’s not by most regard though I invite you to workout with me some day, any day, I will show you how you can make 50 pounds hurt.

An Ideal workout will be 400 – 500 weighted reps, peak per set of 140bpm heart rate, rest to 100bpm before starting the next set. Each of the three circuits I have written up consume about an hour.  

I have three total body circuits written out that I will be rotating. My plan is to lift on Monday-Wednesday-Friday, Cardio on Tuesday & Thursday. I’m going to leave the weekends open initially. 

I’ll post the circuits in future blogs with the spec’s.

Now, I have to go to work dialing in a diet that I can actually stick to!