Saturday I continued my running. I was going to go to the gym since I skipped Friday but they were closed when I got there. The running was tougher because it was warmer but I still made it through. I've got to do it tonight, but I'm sure it will be fine.
Here's how yesterday's Strength Training went:
3x5 Squats 165lbs
3x5 Shoulder Press 90lbs
3x3 Negative Pullups 152lbs
15 NS crunches
It amazes me how much I can squat. I'm pretty much doing double my starting. Hooray for having a strong core! I got through my shoulder presses and lowering the weight increase to +5lb helped. I struggled a bit on the pullups, so I may stay where I am for now. Crunches were easy, which means, it's time to start adding weights, so long as I remember.
Tuesday, June 28, 2011
Thursday, June 23, 2011
Yoga #2 and Running Session #10
Woohoo! I've hit the double digits with my running sessions and my running time! *dances*
Today I started week 4 of Couch to 5k and man did I think I wasn't going to be able to do it. I went from running 90 seconds, walking 90s, running 3 minutes, walking 3m, to running 3m, walking 90s, running 5m, walking 2.5m, and repeat. That's a total of 9 minutes of running to 16 minutes. I was telling myself I was probably going to collapse and die. Instead, after I got the three-four minute I hit a second wind and I made both running. My legs weren't moving great cause they were cramped up, but I still did it. I'm so proud of myself.
As for yoga, it was good. I am really liking it. It's pretty relaxing and it helps me work out all my knots.
Today I started week 4 of Couch to 5k and man did I think I wasn't going to be able to do it. I went from running 90 seconds, walking 90s, running 3 minutes, walking 3m, to running 3m, walking 90s, running 5m, walking 2.5m, and repeat. That's a total of 9 minutes of running to 16 minutes. I was telling myself I was probably going to collapse and die. Instead, after I got the three-four minute I hit a second wind and I made both running. My legs weren't moving great cause they were cramped up, but I still did it. I'm so proud of myself.
As for yoga, it was good. I am really liking it. It's pretty relaxing and it helps me work out all my knots.
Wednesday, June 22, 2011
Strength Training #9
Here's what I have for today:
3x5 Squats 155lbs
3x5 Bench Press 105lbs (almost)
1x3 Deadlifts 190lbs
So I am starting to stall on my exercises. It's perfectly normal since you'll advance in muscle quickly in the first few weeks and then slow down. I haven't stalled on squats yet, but I am for deadlifts and both my presses. I'll keep going with squats until I hit a cap for that too. I still need to eat better to help myself along.
Tonight, we yoga! (Yoga is a verb now. Verbs are cool)
3x5 Squats 155lbs
3x5 Bench Press 105lbs (almost)
1x3 Deadlifts 190lbs
So I am starting to stall on my exercises. It's perfectly normal since you'll advance in muscle quickly in the first few weeks and then slow down. I haven't stalled on squats yet, but I am for deadlifts and both my presses. I'll keep going with squats until I hit a cap for that too. I still need to eat better to help myself along.
Tonight, we yoga! (Yoga is a verb now. Verbs are cool)
Strength Training #8, Running Session #9, and the Weekly Weigh-in
Man I suck with updates. Here's how Strength Training went:
3x5 Squats 145lbs
2x5 Shoulder Presses 95lbs
-2x5 Shoulder Presses 85lbs
2x3 Pull-ups
15 NS crunches
The shoulder presses were murder. I couldn't do a complete set of the new weight because my triceps just aren't strong enough. I tried doing the pull-ups but they were shot from the presses. I took a break, went back (after my crunches) and did two more sets at last weeks weight. Those were a lot easier but now my triceps are feeling it. It's a good thing.
I found out I've been doing squats wrong and i could damage my ACL. For those of you who don't know, it's a ligament that connects the femur with the fibula (upper and lower leg bones) so damaging it is bad. I'm glad someone let me know. I'm going to be sure I fix my technique today.
As for the running session, man jogging for three minutes is a bitch. I think I need to really clean up my diet. I've been eating some crap lately and my body is feeling it. That being said, no diet can make me deny Geoff's Superlative Sandwiches. Holy fuck are they good. Actually, assuming they're using fresh ingredients like I think they are, they're a pretty healthy place to eat. They make their bread on the spot and man do they know how to make a sandwich.
So weekly weigh-in! Not as exciting as the last few weeks but meh:
Weight: 223lbs
Net change since last weigh-in: +1lbs
Overall net change: -5lbs
BMI: 29.4
Net change since last weigh-in: +0.1
Overall net change: -.7
Body fat: 21.2
Net change since last weigh-in: -1.1%
Overall net change: -4.6%
Now the weight gain is because of two things: one, lat week's less than stellar diet and two, weight lifting. Because of my not-so-good eating an weight lifting, I gained more muscle than I lost fat. I'm guessing this will happen a few times, but I'd really like to meet my weight goals. The moral of the story here is: I need to eat better.
3x5 Squats 145lbs
2x5 Shoulder Presses 95lbs
-2x5 Shoulder Presses 85lbs
2x3 Pull-ups
15 NS crunches
The shoulder presses were murder. I couldn't do a complete set of the new weight because my triceps just aren't strong enough. I tried doing the pull-ups but they were shot from the presses. I took a break, went back (after my crunches) and did two more sets at last weeks weight. Those were a lot easier but now my triceps are feeling it. It's a good thing.
I found out I've been doing squats wrong and i could damage my ACL. For those of you who don't know, it's a ligament that connects the femur with the fibula (upper and lower leg bones) so damaging it is bad. I'm glad someone let me know. I'm going to be sure I fix my technique today.
As for the running session, man jogging for three minutes is a bitch. I think I need to really clean up my diet. I've been eating some crap lately and my body is feeling it. That being said, no diet can make me deny Geoff's Superlative Sandwiches. Holy fuck are they good. Actually, assuming they're using fresh ingredients like I think they are, they're a pretty healthy place to eat. They make their bread on the spot and man do they know how to make a sandwich.
So weekly weigh-in! Not as exciting as the last few weeks but meh:
Weight: 223lbs
Net change since last weigh-in: +1lbs
Overall net change: -5lbs
BMI: 29.4
Net change since last weigh-in: +0.1
Overall net change: -.7
Body fat: 21.2
Net change since last weigh-in: -1.1%
Overall net change: -4.6%
Now the weight gain is because of two things: one, lat week's less than stellar diet and two, weight lifting. Because of my not-so-good eating an weight lifting, I gained more muscle than I lost fat. I'm guessing this will happen a few times, but I'd really like to meet my weight goals. The moral of the story here is: I need to eat better.
Monday, June 20, 2011
Running Session #7 & 8 and Strength Training #7
God I suck at updating. I think I need a daily reminder on my calendar to say "Update your blog damn you!" Okay let's do the running sessions first:
Holy fuck running for three minutes is tough. I feel like death each time but I always make it through. Next week I'll be going for five minutes. Who knows how I'll make it through that.
Strength training is getting tougher too. Here's what I lifted Friday:
3x5 Squats: 135lbs
3x5 Bench Press 95lbs
1x5 Deadlifts: 175lbs
15 NS crunches
Good news is, I'm going very deep on the squats. Yoga helped with that. I think I'm definitely going to keep going. Next session is Wednesday for the Beginner Yoga so that should be fun.
The bench press was definitely tougher. I really had to push myself to make my last set. I'm upping my protein intake since I normally only have about half what I'm supposed to (leaving my body to take the rest from my fat) but since I'm thinking I might plateau soon, I want to get over that fast. In better news, I'm getting good at those NS crunches, so I'll be adding weights soon.
I made a math error with my deadlifts so I only increased them by 10lbs not 15lbs. I supposed it's for the best since I over did it a bit on my last deadlift. My lower left back was displeased with me and I had it in on a heating pad for the rest of the day. It's perfectly fine now but I think I need to brush up on my technique.
Tonight I'll be doing my lifting. I would have done it this morning but they shut the gas off to my house at 9ish, which would me no hot water for showers. Considering how sweaty I am after a workout, I like a proper shower, not a cold one.
Holy fuck running for three minutes is tough. I feel like death each time but I always make it through. Next week I'll be going for five minutes. Who knows how I'll make it through that.
Strength training is getting tougher too. Here's what I lifted Friday:
3x5 Squats: 135lbs
3x5 Bench Press 95lbs
1x5 Deadlifts: 175lbs
15 NS crunches
Good news is, I'm going very deep on the squats. Yoga helped with that. I think I'm definitely going to keep going. Next session is Wednesday for the Beginner Yoga so that should be fun.
The bench press was definitely tougher. I really had to push myself to make my last set. I'm upping my protein intake since I normally only have about half what I'm supposed to (leaving my body to take the rest from my fat) but since I'm thinking I might plateau soon, I want to get over that fast. In better news, I'm getting good at those NS crunches, so I'll be adding weights soon.
I made a math error with my deadlifts so I only increased them by 10lbs not 15lbs. I supposed it's for the best since I over did it a bit on my last deadlift. My lower left back was displeased with me and I had it in on a heating pad for the rest of the day. It's perfectly fine now but I think I need to brush up on my technique.
Tonight I'll be doing my lifting. I would have done it this morning but they shut the gas off to my house at 9ish, which would me no hot water for showers. Considering how sweaty I am after a workout, I like a proper shower, not a cold one.
Thursday, June 16, 2011
Yoga #1 and Weekly Weigh in!
Weight: 222lbs
Net change since last weigh-in: -3lbs
Overall net change: -6lbs
BMI: 29.3
Net change since last weigh-in: -0.4
Overall net change: -.8
Body fat: 22.3
Net change since last weigh-in: -1%
Overall net change: -3%
So far so good with the weight loss. I wish I could lose it faster but hey, what are you gonna do?
Yesterday I decided to try yoga. Interesting stuff. It was fairly relaxing at the end. I think I might make it part of my normal exercise regime since it wasn't strenuous enough to constitute a full day's work out for me, but it was tough. My body stretched in ways that just weren't natural.
Net change since last weigh-in: -3lbs
Overall net change: -6lbs
BMI: 29.3
Net change since last weigh-in: -0.4
Overall net change: -.8
Body fat: 22.3
Net change since last weigh-in: -1%
Overall net change: -3%
So far so good with the weight loss. I wish I could lose it faster but hey, what are you gonna do?
Yesterday I decided to try yoga. Interesting stuff. It was fairly relaxing at the end. I think I might make it part of my normal exercise regime since it wasn't strenuous enough to constitute a full day's work out for me, but it was tough. My body stretched in ways that just weren't natural.
Wednesday, June 15, 2011
Running Session #6
Man I can't believe I'm already on #6. This session was my best yet. I was tired at the end but I didn't feel like death afterwards. I maintained a good pace throughout and recovered quickly in each of my walking periods. Of course next time I go up to the next level. I must admit it is a well paced program and I am definitely increasing my stamina.
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