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06-10-2008, 02:51 PM
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#1 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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It's About Time..
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.. |
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06-11-2008, 11:42 AM
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#2 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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 |
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06-11-2008, 11:46 AM
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#3 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,109
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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. |
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06-11-2008, 11:51 AM
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#4 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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 |
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06-12-2008, 03:13 PM
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#5 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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
Check out my Journal
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06-12-2008, 03:16 PM
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#6 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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..
Check out my Journal
Last edited by Cgrant : 06-12-2008 at 03:19 PM. Reason: forgot the cardio |
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06-13-2008, 03:32 PM
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#7 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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
Check out my Journal
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06-17-2008, 07:34 AM
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#8 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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
Check out my Journal
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06-23-2008, 12:57 PM
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#10 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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oops
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!
Check out my Journal
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06-24-2008, 01:50 PM
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#11 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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
Check out my Journal
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06-24-2008, 01:55 PM
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#12 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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)
Check out my Journal
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06-24-2008, 02:42 PM
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#13 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,109
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It may be rancid.
Alternatively, you may find it more comfortable to take a few immediately BEFORE each time you eat. Kinda buries 'em. |
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06-25-2008, 12:05 PM
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#14 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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!!
Check out my Journal
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07-01-2008, 08:08 AM
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#15 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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
Check out my Journal
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07-01-2008, 08:10 AM
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#16 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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
Check out my Journal
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07-01-2008, 12:38 PM
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#19 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,109
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Got Built? » How to do Cardio if you MUST!
Try "hill repeats" - you'll love what they do to your work capacity. |
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07-01-2008, 12:55 PM
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#21 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,109
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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?  |
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07-01-2008, 02:33 PM
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#22 | |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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Quote:
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..
Check out my Journal
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07-01-2008, 02:55 PM
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#23 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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 
Check out my Journal
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07-01-2008, 02:55 PM
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#24 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,109
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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. |
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07-15-2008, 01:20 PM
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#25 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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Well that sucked...
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
Check out my Journal
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07-15-2008, 03:02 PM
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#26 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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im baaaaaaaackkkkkk
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
Check out my Journal
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07-15-2008, 03:10 PM
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#27 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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
Check out my Journal
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07-23-2008, 08:42 AM
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#28 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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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...
Check out my Journal
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07-23-2008, 08:48 AM
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#29 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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back to workin out, less running more lifting and who knows
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
Check out my Journal
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07-23-2008, 09:03 AM
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#30 |
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is endlessly cutting
Join Date: May 2006
Location: Jersey
Posts: 557
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Day 2 Back at it
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
Check out my Journal
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