It's About Time..

**Cgrant** · 06-10-2008, 01:51 PM

So I've been lurking around these parts, keeping my ear to the ground and doing a little running lately. I decided, that since today was my first day in a while back on weights, I might as well keep the journal here.

Me: Former hs/college lacrosse/football player; after I left college I kind of fell off from the gym for too long..
Stats:
5'11"
238
Approx 17% BF (all in the stomach)

Up until today, I would typically run/walk/jog (varying combos, speeds and inclines) for 25 min or 2 miles (depends on the prev. day)

In speaking with a few members, its been decided that I need to lift to help maintain whatever muscle I do have, since runnign like that can really kill your muscle.

Side note, I am training for a 5k which is in 39 days, and with any luck, I will run the Men's Health NYC Urbanathalon in Sept (the 23 i think?)

Down to the point,
I am basically going to run 20-30 mins on M, W and F.
I will do a short full body workout on T and TH

weekends will be off..
Day 1 Full Body Workout to follow

Love, Peace, and Chicken Grease..

**Cgrant** · 06-11-2008, 10:42 AM

shit.. so i totally forgot to post this yesterday, since I got too busy at work...

Day 1 full body push workout

Day 1
Leg press 300x10x3
Bench (universal flat) 150x10x3
Leg press again 300x10x3
superset calves 300x10x1
Db bench 30x10x3

Cardio 10 min 3 degree incline @ 3.5 mph

my arms hurt... prob should have taken it easer on the bench

**Built** · 06-11-2008, 10:46 AM

Why so much leg press?

Listen, you're only training twice a week. How about you focus on the important lifts - squat, deadlift, bench, chins, cleans. Maybe stick to the 5-8 rep range for now. Keep the volume low.

**Cgrant** · 06-11-2008, 10:51 AM

Thanks, I will see what i can do.. I don't have access to a full gym, so some things that i would want to do are a little harder.. but i think i can pull all of that off, and i will try to keep the rep lower tomorrow...
Thanks

**Cgrant** · 06-12-2008, 02:13 PM

ok so i suck at posting all of this goodness..but here's yesterdays workout,all cardio..

6/11/08

4 Minutes 3.5 mph, 3 degree incline
19 minutes 4.5-6.0 mph, 1 degree incline
3 minutes 3.5 mph, 3 degree incline

TOTAL: 26 Minutes, 1.93 mi 365 cals burned

**Cgrant** · 06-12-2008, 02:16 PM

trying to get it together, here is today's workout.

6/12/08
PULL
Hyperextensions - 5x3 with 10lb DB
Lat Bar Chin Style Cable Pull Down - 215x5x3
Standing Single Leg Ham Curls - 95x5x3 per leg
Single Arm DB Rows - 35x5x3 per arm

WALK - 10 min 3.5 mph 3 degree incline, .58 mi, 92 cal burned

Still sore from tuesdays full body.. I need to get more accustomed to actually lifting..Run tomorrow, off sat and sun..

**Cgrant** · 06-13-2008, 02:32 PM

Today's ALL CARDIO workout.. ugh heavy one today, had some wine with dinner last night, and i forsee getting drunk tonight..

WALK 4 min 3.5mph 3degree incline
RUN 20 min 4.5~6.5 mph 1 degree incline
Walk 3 min 3.5 mph 3 degree incline

TOTAL= 27 min 2.20 miles 413 Cal burned

off all weekend, hoping i dont drink... too much

**Cgrant** · 06-17-2008, 06:34 AM

Forgot to post this one yesterday...

4 min, 3.5 mph 3 degree incline
11 min 4.5 mph 1 degree incline
4 min, 3.5 mph 3 Degree incline

Total= 19 min 1.3 mi 241 Cal burned

Note to self... Giving up a meal in exchange for corn chips and drinks is a bad idea for Sunday night. Today officially sucked on the treadmill

**Cgrant** · 06-18-2008, 07:46 AM

Tuesday 6/17

PUSH
Flat DB Bench 35x5x3
Bench Machine Squat 200x5x3
Incline DB Bench 25x5x3
Leg Press 300x5x3

Cardio:
Bike, 10 Min 6.5 MPH resistance 5. 30 Cal Burned

**Cgrant** · 06-23-2008, 11:57 AM

got sick last week..
slept it off on wednesday
thrusday

DB Single Arm Rows 40x5x3
Bench Machine Deadlifts 240x5x3
Lat Bar Chin Style Pulldown - 215x5x3
Hypers - 10x5x3

forgot shoes and shorts friday..

Walked 1.2 miles (about 15 minutes)

Today:
will post soon!

**Cgrant** · 06-24-2008, 12:50 PM

why can't i ever remember to post a days workout that day?!?!

YESTERDAY:
Straight cardio

Walk:3.5 MPH 3 Degree Incline 5 Min
Run: 4.5 MPH 1 Degree Incline 5 Min
Walk:3.5 MPH 3 Degree Incline 5 min

Total: 15 Min, .95 Mi, 169 Cal Burned

**Cgrant** · 06-24-2008, 12:55 PM

ahh.. TODAY'S workout

PUSH/CARDIO

DB Incline Bench: 30x5x3
Bench Machine Squat: 210x5x3
DB Flat Bench : 35x5x3
Leg Press: 300x5x3

Cardio:
2 Min 3.5 MPH 3 Degree Incline,
10.5 Min 5.0 MPH 1 Degree Incline,
2 Min 3.5 MPH 3 Degree Incline

Total: 1.1 Miles, 14:30 Min 210 Cal Burned

Why is 10 g fish oil giving me heartburn sometimes? and causing belching???????? (that sounded better in my head)

**Built** · 06-24-2008, 01:42 PM

It may be rancid.

Alternatively, you may find it more comfortable to take a few immediately BEFORE each time you eat. Kinda buries 'em.

**Cgrant** · 06-25-2008, 11:05 AM

thanks built.. i messed arouind with that idea last night with my 2nd serving and breakfast today, TOTALLY WORKED!!!

(not going to mention that i didn't see your post till after i tried the idea)

But thanks built! You saved my esophagus!!

**Cgrant** · 07-01-2008, 07:08 AM

totally fell off.. kept working out but left the journal for crap..

June 25
All Cardio
5 Min, 3.5 mph, 3 Degree Incline
5 Min, 4.5 MPh, 1 Degree Incline
10 Min, 5 mph, 1 Degree Incline
5 Min, 3.5 mph, 3 Degree Incline

TOTAL: 25 Min 1.76 mi, 328 Cal

**Cgrant** · 07-01-2008, 07:10 AM

June 26
PULL/CARDIO

Lat bar Chin Pull-Down 225x5x3
Deadlifts (bench machine) 210x5x3
DB Single Arm Row 40x5x3
Hypers 10x5x3

Treadmill
2 Min, 3.5 MPH, 3 Degree incline
6 min, 5 MPH, 1 Degree incline
2 Min, 3.5 MPH 3 Degree incline
1 Min, 5 MPH, 1 Degree incline
1 Min, 7 MPH, 1 Degree incline
4 Min, 3.5 MPH, 1 Degree incline

TOTAL: 16 Min, 1.16 Miles, 211 Cal Burned

**Cgrant** · 07-01-2008, 07:42 AM

June 27
ALL CARDIO

4 Min 3.5 mph 3 degree incline
21 min 4.5 mph 1 degree incline
5 min 3.5 mph 3 degree incline

TOTAL: 30 Min 2.1 MI 398 Cal

**Cgrant** · 07-01-2008, 07:44 AM

June 30
ALL CARDIO
4 Min, 3.5 mph, 3 Degree incline
20 Min, 4.5 mph, 1 Degree Incline
2.5 Min, 7 mph, 1 Degree Incline

TOTAL: 30 Min, 2.21 MI, 420 CAL

**Built** · 07-01-2008, 11:38 AM

Got Built? » How to do Cardio if you MUST!
Try "hill repeats" - you'll love what they do to your work capacity.

**Cgrant** · 07-01-2008, 11:48 AM

Mmm sounds painful.. I think I like... Ill look into it and post todays workout once I'm done! Thanks built!

**Built** · 07-01-2008, 11:55 AM

You're welcome. You only do the hill protocol once a week, ideally on a non-lifting day, and not year-round, but they work great to bring up heart-stroke. You're forcing blood through flexed glutes and hams, so the heart gets strong in a hurry. Also burns a few calories...

The fact that you get a one-minute break every cycle makes it bearable. You find yourself talking your way through it in five-minute quanta. I just walk them - you CAN run for them, but why?

**Cgrant** · 07-01-2008, 01:33 PM

Originally Posted by Built

You're welcome. You only do the hill protocol once a week, ideally on a non-lifting day, and not year-round, but they work great to bring up heart-stroke. You're forcing blood through flexed glutes and hams, so the heart gets strong in a hurry. Also burns a few calories...

The fact that you get a one-minute break every cycle makes it bearable. You find yourself talking your way through it in five-minute quanta. I just walk them - you CAN run for them, but why?

now that looks painful.. but fun!

i could run.. I would get alot more out of it, and be useless the next 24 hours, guaranteed..

I think I'll try one tomorrow and see how it goes, maybe as a jog, since the 4th is coming and i don't want to be a waste till im wasted.

todays workout coming in 5 or 10..

**Cgrant** · 07-01-2008, 01:55 PM

July 1
PUSH/Cardio

Squats 210x5x3
Flat DB Bench 40x5x3
Leg Press 300x5x3
Incline DB Bench 40x5x3

CARDIOOOO
1 Min@ 3.5 MPH, 3 Degree Incline
10.5 Min@ 4.5 MPH, 1 Degree Incline
1 Min@ 7 MPH, 1 Degree Incline
2.5 Min@ 3.5 MPH 3 Degree Incline

TOTAL: 15 MIN 1.14 MI 218 CAL

Looks like Built's Hills tomorrow

**Built** · 07-01-2008, 01:55 PM

Trust me when I say walk it. They do a lot for you when you walk them. Calves get a killer workout and you don't destroy yourself.

Looking at the hill workout you posted, I'd suggest using this as a strategy for this first attempt:

1 minute at 3.5 mph, 5% grade <- this is "home"
4 minutes at 3.5 mph, 9% grade

1 minute home
4 minutes 10% grade

1 minute home
4 minutes 11% grade

1 minute home
4 minutes 12% grade

another minute or two at a flat walk to cool down.

**Cgrant** · 07-15-2008, 12:20 PM

So here's my life as of late...
July 2 i went and ran the hills that built reccomended... killer, but i loved it (lost the results i had written down)
July 3 i took an easy treadmill/light pull day..
july 4 i took off, slept in, walked about 2 miles liesurely
july 5.. toga party.. enough said, jack, vodka jager and jello shots till 1130 sundaay morning..
july 6... clean up toga party, and me being the genius that i am, i do it barefoot.. what happens? the business end of a bud longneck ends up jammed in my foot aka, no running for days.
july 7 - 1 mile on the bike, almost only using my right leg..
july 8 - day off, went to the beach, swam for about 45 minutes vigorously.. i was definitely winded from htat baby..
july 9 more biking, like 2 miles, ugh i hate stationary bikes
july 10 got some bad news about a very close family member.
july 11 - still exhausted and partially injured in the foot.. 25 minute 1 mile walk
july 12 Saturday Approx 9AM Eastern time, RIP Domenico M Vene, sometimes you are closer to us than we could ever realize..
July 13 - sunday, sit around and take care of some things..

finally got back into the gym yesterday, will update later

**Cgrant** · 07-15-2008, 02:02 PM

7/14/08

First day back in a while...
Treadmill only
3 min @ 3.5 MPH, 3 Degree Incline
2 Min @ 4.5 MPH, 1 Degree Incline
20 Min @ 5 MPH, 1 Degree Incline
5 Min @ 3.5 MPH, 3 Degree Incline

Total: 30 Min, 2.28 Mi, 434 Cal Burned

**Cgrant** · 07-15-2008, 02:10 PM

7/15/08 -
OUTDOOR RUN
First time in ages... ughhhhh
16.5 minutes, 1.4356 Miles approx 260 cal's burned...

The rest of this week will be relaxing, walking, maybe a mile or 2 tomorrow..

Teterboro Airport 11th annual 5k Saturday...

Teterboro Airport 5K

**Cgrant** · 07-23-2008, 07:42 AM

Finished the teterboro airport 5k in 32:23.. start time, 830 am, temp, 85 degrees plus humidity.. 32 minute run down the runway and back, finish: 105 degrees plus humidity, oh and my team won 1st place (nothing to do with my time thank god) for mens and co-ed for the 4th year running...

**Cgrant** · 07-23-2008, 07:48 AM

now that the 5k is over, and i am officially out of contention for the Men's Health Urbanathalon, its back to the weights and trying to get a GOOD cut on..

MONDAY 7/21
Upper Body Push/Light Cardio
Flat DB Bench 30x5x3
Incline DB Bench 30x5x3
Decline DB Bench 30x5x3
Dips Bodyweightx5x1 (MAN THESE SUCK!)

Treadmill..
13 Min @ 3.5MPH, 3 degree incline, .75 Miles, 120 Cal Burned

**Cgrant** · 07-23-2008, 08:03 AM

7/22
Back in the gym again, but a little off track, since last night i nearly hacked my finger off and i am missing a bit of skin off the left hand index finger, i feel like an asshole sometimes..

Lower Pull
Deadlifts 210x5x3
Single Leg Ham Curls: 45x5x3 per leg
Reverse Hypers (on back extension bench) 15x5x3

Treadmill
15 min @ 4.5 MPH 2 Degree Incline
5 Min @ 3.5 MPH, 2 Degree incline
TOTAL: 20 MIN 1.4 Mi, 270 Cal

Thread: It's About Time..

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It's About Time..

yesterday's workout

oops

Well that sucked...

im baaaaaaaackkkkkk

back to workin out, less running more lifting and who knows

Day 2 Back at it

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