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3/12/08

I really need to stay on top of this thing. Couple of items of note. Last week I hit the 100 lbs lost mark:thumbup:. Truly a great accomplishment for me. I still can't believe it. I see my reflection in glass when I am walking around, and I think I am still almost 380 lbs. Not anymore though.   Ok, I finished off my 2nd cycle of the 6 wk cycle (2 3 wk cycles w/i) last week. Did real good. So, this week is a non lifting week, only cardio.   Tomorrow, I am going to go into the gym and see how much of a mini triathlon I can do there. 1/2 mile swim, 14 miles on a bike and 3.1 mile run/walk. I'm a little concerned about the swim and run. I have never swam that much at one time and I KNOW I'll be tired after that and the bike ride. Oh well, gotta start somewhere.   After talking to some people from church and work, I am really excited about trying for a mini triathlon this summer. At least one. Just no Speedo's for me.:confused_smile:
Ceradad

Ceradad

1
 

3/3/08

Last week was a very bad week for posting. Very sick last week. Only missed 2 workouts though. Tuesday nights leg workout and Wednesday mornings cardio. Oh well.   I'll start anew from todays workout. Working the 1015-1815 shift, so I got both cardio and upper body in this morning. Week 3 of my 2nd cycle of this big cycle.   Upper Body: Rev grip lat: 130 x 11 Incl bench: 145 x 11 Cable crossovers: 60 x 11 DB curls: 30 x 11 Skull crusher: 80 x 11 HS military press: 60 x 11 Back ext: 55 x 11 DB shrugs: 90 x 11   Total of 3 circuits.   Cardio: 100 minutes on elliptical-8.14 miles/1715 calories. Resistance btwn 6-10
Ceradad

Ceradad

1
 

2/20/08

Been a couple of days since I've posted here. To update this, I did my upper body workout-7 rep cycle starter on Monday. Tuesday, I did the lower body cycle starter. Here were the workouts: Monday Rev. grip lat pl/dns: 120 x 7 Incline Bench: 135 x 7 Cbl X overs: 55 x 7 DB curls: 30 x 7 Skull crushers: 80 x 7 Hmmr strngth military prss: 55 x 7 Back ext. on Rom chair: 55 x 7 DB shrugs: 90 x 7   Tues: Hack squat: 200 x 7 Standing calf rs: 160 x 7 Leg curls: 160 x 7 Leg ext: 180 x 7 Abductor: 150 x 7 Adductor: 150 x 7   Repeat each of these cycles twice for a total of 3 cycles.   Today (2/20/08) is a non lifting day. Did 65 minutes on the treadmill this morning. Including running @ 5.5 mph for a little under 25 minutes and 2.25 miles. Burned 1000 calories. Also, I've started finishing off my cardio with pushups on a 1/2 balance ball (whatever those are called-flat on one side with plastic and the other is like a balance ball). Doing 25 this week. Hope to increase next week, and each week, by 5 each day.
Ceradad

Ceradad

1
 

2/17/08

Ok, so I said (I believe) that I would post my workouts/cycles here. So, here is a sampling of my lifting workouts:   Upper body: Assisted chinups: 150 x 7 Bench: 185 x 7 DB flyes: 30 x 7 Preacher curls: 75 x 7 Tricep pushdowns w/ rope: 70 x 7 DB military press: 35 x 7 Back ext. on roman chair: 50 lb db x 7 BB shrug: 185 x 7   Repeat circuit 2 more times for a total of 3 circuits. Next time in, up reps by one rep each circuit. Continue this for 3 wks. By the end of 3 wk cycle, reps will be 12 reps for each exercise each circuit.   Lower Body: Leg press: 540 x 7 Calf raise: 540 x 7 Strt leg deadlifts: 155 x 7 Leg ext.: 180 x 7 Abductor: 140 x 7 Adductor: 140 x 7   Same format as upper body.   Days I work, I do cardio in the morning for 50 minutes most days. On days I am off, or work a late shift, I do anywhere from 1 to 2 hrs of cardio. I do both treadmill and elliptical.
Ceradad

Ceradad

1
 

2-13-08

Been a couple of days since I last posted on here. Been keeping up with my cardio and lifting. Problem was, I had my guys weekend with some guys from church this past weekend. While I didn't drink very much, I still had some and ate like crap. Been a little tired this week from as a consequence I think. Oh well, no sense beating myself up over it.   So, Monday, Tues and today, I did 65 minutes of cardio each day on the elliptical machines at the gym. Interval training. Been burning almost 1100 calories each day.   Monday and yesterday were my strength training nights. Upper and lower body respectively.   I'll get back to a habit of posting more again.
Ceradad

Ceradad

1
 

2/4/08

Another weekend down. I overdid it, apparently, on Friday on the treadmill. Later in the day my shin below my boot line really started to hurt. The bone, not just the muscle. Hurts to touch.   However, I was able to get my upper body workout in on Friday night and toughed through my lower body workout Saturday morning. Did 100 minutes on Saturday and Sunday for cardio. 50 each on treadmill and elyptical.   Another 65 this morning on elyptical. I've rediscovered interval training during cardio. Makes the time go by just a little bit quicker. I only perform interval on the elyptical as it is easier to ramp up/down than on a treadmill.   Upper body again tonight. I'll post the workout tomorrow.
Ceradad

Ceradad

1
 

2/1/08

Another 65 minutes on the treadmill this morning. I changed it up a bit as I started off running 1.25 miles @ 6 mph w/no incline. I have to run a mile in 9:56 next Wed to for the SWAT team tryouts, so I wanted to make sure it was doable. Then, I added the extra 1/4 mile because if I make it back on, I will have to go to a SWAT school to become recertified and that will include a 5 mile run. I want to be able to work up to 5 miles over the next couple of months.   Anyway, after the 1.25 miles, I went back down to 4 mph and put the incline @ 2 % for 17.5 minutes, 3 % for 18 minutes, 4% for 10 minutes. The last 2 minutes I increased the incline 1% every 30 seconds. I ended up the last 30 @ 8%, that was tough. Then, 5 minute cooldown @ 4 mph and 0 incline.   Upper body tonight to get on a schedule more condusive to the tryout next Wed.   I'll do cardio and lower body tomorrow and cardio only on Sunday.
Ceradad

Ceradad

1
 

1/31/08

Ok, took last night off from lifting. Same tonight. Trying something new on the split for days to try to accomodate DW getting to the gym at night.   So, another 65 minutes of cardio this morning on treadmill. So I can remember later, I set the speed at 4.0 mph and start off on a 2 % incline. At 20 minutes in, I raise the platform to 3 % incline. At 48 minutes in, up it to 4 % incline. Then, at 58 minutes in, up to 5 % incline.   After 60 minutes, the treadmill goes into "cooldown" mode. I leave the speed @ 4.0 mph and put the incline at 1 %.   This routine leaves my hr in the "weightloss" area for approx. 30-40 minutes. Then, it goes up into cardiovascular. Both are good.   Tomorrow, I have to switch my routine up a little to accomodate my SWAT team physical tryouts next week. I don't want to bench my weight 14 hrs after doing my upper body workout. So, I have to do upper body first. Then, lower body instead of vice versa.
Ceradad

Ceradad

1
 

1/30/08

Ok, last night went back in for upper body circuits. Here's how it went:   Assisted chin ups: 160 x 7 Bench: 185 x 7 DB flyes: 30 x 7 Preacher curls: 75 x 7 Rope cable pushdowns: 70 x 7 DB military press: 35 x 7 Roman chair (back ext): 50 x 7 BB shrug: 185 x 7   Repeat for a total of 3 circuits. Had some difficulty, no biggie just seemed a little too much effort, with some of the exercises due to my week off for recuperating. Should get better by next week.   Cardio this morning. Due to cold, I drove into work instead of riding the bus and walking 4 blocks in the -40 deg. windchill. As a result, I was able to do 65 minutes on the treadmill. Burned 927 calories and walked 4.32 miles. No lifting today as it is my recupe day.
Ceradad

Ceradad

1
 

1/29/08

Ok, hit the gym last night for lower body circuit. Here is what I did:   Leg press: 540 x 7 Calf raise: 540 x 7 Strt leg deadlift: 155 x 7 Leg ext.: 180 x 7 Abductor: 140 x 7 Adductor: 140 x 7   Repeat for a total of 3 circuits.   This morning I did cardio on treadmill for 50 minutes for 3.32 miles and 702 calories burned.   Tonight is upper body circuits.
Ceradad

Ceradad

1
 

Been awhile

Ok, been a few days since my last entry. Took last week off from lifting. Concentrated on cardio only. Ended up doing approx. 650 minutes on the treadmill from Jan. 21-26. Lot of time on there and it proved to be a killer over the weekend. Completely wiped me out even though I still got in 240 on Sat and Sun. Oh well, now I know I have some limitations.   Hit the gym @ 0500 this morning for 50 minutes on the treadmill. Back around 1715 to start my next cycle of lower body workout. Tomorrow will be upper body.
Ceradad

Ceradad

1
 

1/18/08

Ok, so as I sat at work yesterday, I was trying to figure out how to get more cardio in at the gym. Can't do any longer on days I have to catch the bus in dt mpls for work and have to get home after lifting to have dinner with the family in the evenings. Don't feel up to doing treadmill at home at night. Too tired by then. So, solution, get up earlier in the morning and do 1/2 hr on treadmill at home before hitting gym at 5 am.   So, 4 am is announced by the alarm, up I get and down to the treadmill. 1/2 hr and 390 extra calories burned. Put on running pants, coat, gloves, grab bag and off to the gym. As I am supposed to go to a weddiing reception after work, I have to do upper body circuits and 50 minutes on treadmill at gym. Note: I can do the extra because I have to drive to work so I can get to the reception, wife not going. So, here is the workout(s) from this morning.   Treadmill @ home: 32.5 minutes @ 3.7 mph and 2.0 incl, 390 calories, 2 miles   Circuit training-upper body: 1-HS Hi Row-60 x 12 2-Bench press-175 x 12 3-Pec Deck-80 x 12 4-Rope Cbl Curls-85 x 12 5-Skull Crushers-75 x 12 6-HS Lat Rs-70 x 12 7-Roman chair back ext.-45 db x 12 8-BB shrugs-175 x 12   Complete 3 circuits with about 3 minute rest in btwn circuits.   Treadmill @ gym: 50 minutes @ 4.0 mph btwn 1.0 and 3.0 incl., 710 calories, 3.32 miles.   Now, may not go to the wedding reception as it is about 1 hr from home and don't want to drive that far. So, I may hit the gym for another hr on the treadmill tonight. Workout clothes are going to be SWEATY, but may have to suck it up and stink.:eek:
Ceradad

Ceradad

1
 

Ramblings

Top weight:379 Ideal weight: 240 Current weight: 301 Initial BMI: 47.4 Ideal BMI: 30 Current BMI:37.6   I was banded on Aug 28, 2007 by Dr. Jones in St. Louis Park, MN. I had my information seminar in Nov., 2006. I had been considering this procedure for a couple of months. One of my officers at work had it done a couple years ago. After speaking with him about it, I decided it was what I wanted. This was a huge step for me as I had not been kind when he had his done. I thought he had taken the "easy" way out.   However, after thinking about my life, current, past and future, I knew I had to do something. My adoptive father died suddenly when I was 18 of a massive heart attack. Even though we were not biologically related, I have the same build as he did. He never got to see my sister get married. My brother or I graduate. Never met any of his grandchildren. I did not want this for my daughter. She deserved to have a father in her life.   So, after going through 6 mos with a dietician and a big battle with my insurance company (I'll get to that in a later posting), I had a date set in late August. I played an entire softball season at a weight I never would have thought I would get to. It SUCKED!!!!! My knees hurt all the time. Even went to State, lower division but still.   Leading up to my surgery, I had to go on a 10 day liquid diet. Very rough time, got dizzy alot. However, I lost 23 lbs in those 10 days alone.   Since the day after my surgery, I have missed a total of 5 days w/o at least some form of cardio. One of which was Christmas. I've lost close to 80 lbs while increasing my muscle and losing bodyfat.   That's enough for now. I'll post more ramblings later.   Edit: Did legs last night. Here it is for the record. Circuit training: 1-Single leg leg press: 250 x 12 2-Single calf raise: 250 x 12 3-Leg Curl: 140 x 12 4-Leg Press: 160 x 12 5-Abductors: 130 x 12 6-Adductors: 130 x 12   Repeat this circuit 2 more times for a total of 3 circuits.   Hangout on assisted chin/dip machine: 50 lbs taken off, hung for 30 secs. Machine ab crunch: 65 x 10 x 3
Ceradad

Ceradad

3
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