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Health & Fitness
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Old 01-03-2014, 06:51 PM   #81
coco savage
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Re: 217. re-transformation

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yeah, those minimalist shoes are a bad idea for beginners! well, you live and learn.



oh, yeah, i've been running races for years, just got out of it recently though. burned out a bit. hal hingdon has some pretty good training programs that i like to follow. i've also paced beginning marathon runners, but i'm not in shape enough to do it this year lol
Hal was going to be my suggestion. Lol. I found a different one also that has training to. But it's pdf and on my cell. Lol. I can text it to you
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he's just the resident off-topic ball breaker. Dont take it personally.
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Old 01-06-2014, 11:06 PM   #82
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Fvck, keep trying to write update and my damn iPad keeps deleting what I've written when I exit safari before posting. Oh we'll, I'll update tomorrow at work
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Old 01-13-2014, 10:27 PM   #83
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Ok, here we go with an actual update.

It's been about three weeks of working out and I'm feeling stronger and more comfortable with the routines. I downloaded the iMuscle 2 app that keeps track of my workouts. Seems like a decent app. Has hundreds of exercises and many preloaded workouts and describes in detail how to perform exercises and which muscles are utilized.

My first week I just lifted with the bar to go through the motions and get used to the weight so I wouldn't injure myself. I'm lifting three times per week and my warmup consists of 20 burpees, 25 air squats, and 20 push ups.

I've been doing two workouts, A and B.

My first A workout with weight was:
Squat 5x5: 45, 45, 55, 65, 75
Press 5x5: 45, 45, 55, 60, 60
Row 5x5: 45, 55, 55, 55, 55

My most current A was:
Squat: 60, 80, 90, 95, 105
Press: 50, 60, 70, 75, 80
Row: 45, 60, 70, 75, 80

After my A workout I do 3x10 of curls and 3x10-15 dips

Starting workout B is:
Squat: 55, 65, 75, 75, 85
Bench: 65, 75, 85, 95, 105
Dead lift: 55, 65, 75
Lat pull down: 50, 55, 60, 65, 70

Current B:
Squat: 65, 75, 85, 90, 95
Bench: 65, 85, 105, 115, 115
Dead lift: 55, 65, 75
Lat pull downs: 50, 60, 70, 80, 70

The current ones are where I am now after three weeks. I've gradually increased the weight to where it is hard, but I can still complete all of the reps for each set. It's felt pretty good so far. My main concern was the low reps and I didn't feel like I was exhausting myself and maximizing my workouts, but Solly said to hang tight and that increasing the weight I would feel it more and I would agree that it's feeling better.

Any comments or suggestions? I can feel my muscles responding and haven't been overly sore, so I think I am taking things at a reasonable pace. I hope to add running tomorrow as the weather will finally not freeze my balls off and the snow has finally melted on the sidewalks.

Diet wise, I downloaded the Lose It app to track my weight and calories. I've dropped from 178 to 176 mostly due I think to reduced snacking. My diet has always been pretty good, so I don't expect to change it much, but with working out I should get to the weight I want.
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Old 01-14-2014, 09:39 AM   #84
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If you want, right now, add in a last set and do high reps. 12 reps or so to get that feeling. After a few more weeks you'll be at heavy weights so the 3x5 working sets will feel rough. You can always drop weight after those and do a high rep set too. It may even be beneficial.
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Old 01-14-2014, 10:27 AM   #85
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If you want, right now, add in a last set and do high reps. 12 reps or so to get that feeling. After a few more weeks you'll be at heavy weights so the 3x5 working sets will feel rough. You can always drop weight after those and do a high rep set too. It may even be beneficial.
ok, cool. i've done that a few times, but not consistently. i think it would be beneficial to get that burn at the end. kind of like for running where ending your workout with a fast paced burnout gets you a step up on the next workout.

should i keep trying to increase the weight each time for the workouts? things are pretty hard where i have the weights right now, but i think i can bump up a little bit.

forgot to add that i do 50 sit ups and 50 mountain climbers at the end of most workouts.
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Old 01-20-2014, 04:42 PM   #86
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solly yelled at me for drinking beer yesterday. i will take it out on the weights tonight. bastard.
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Old 01-20-2014, 04:46 PM   #87
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solly yelled at me for drinking beer yesterday. i will take it out on the weights tonight. bastard.
hahaha Good man.
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Old 03-17-2014, 04:04 PM   #88
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bump

any updates?
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Old 03-17-2014, 04:18 PM   #89
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bump

any updates?
lol you still doing it?
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Old 03-17-2014, 04:46 PM   #90
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as you can tell by this thread the coaching from my personal trainer pretty much dropped off the earth, thus i lost all direction and confidence in my workout regimen. i weigh about 275 now and have diabetes.
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Old 03-17-2014, 04:50 PM   #91
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as you can tell by this thread the coaching from my personal trainer pretty much dropped off the earth, thus i lost all direction and confidence in my workout regimen. i weigh about 275 now and have diabetes.
haha jerk. You're supposed to post daily and you never do.
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Old 03-17-2014, 05:06 PM   #92
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haha jerk. You're supposed to post daily and you never do.


i know.

actually i was doing pretty well and do need to post updated weight for each exercise. was increasing pretty well.

last two weeks I have been pretty sick and i feel like it is coming back a little bit now, so will have to go easy this week as well.

hopefully you've been keeping busy with your regular CF clients. you been keeping a pretty regular schedule with people coming over?
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Old 03-18-2014, 03:02 PM   #93
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i know.

actually i was doing pretty well and do need to post updated weight for each exercise. was increasing pretty well.

last two weeks I have been pretty sick and i feel like it is coming back a little bit now, so will have to go easy this week as well.

hopefully you've been keeping busy with your regular CF clients. you been keeping a pretty regular schedule with people coming over?
yea I have about 10 people now. 3 newbies coming to try it out tonight at 7. Pretty excited. And a drop in person coming now. Ladies night at 7pm haha.

Last edited by DylloS; 03-18-2014 at 03:09 PM.
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