| Member Since: Feb 15, 2016 Gender: Male Goal Type: 5 K Finish Running Accomplishments: Running is an accomplishment. Short-Term Running Goals: Run a 5K with a 9 min / mile pace. Long-Term Running Goals: Run a 5K when I'm 60 years old. Personal: Married with two young girls. Although I hate running, I recognize it as a necessary evil. |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 288.50 | Calories: 0.00 | |
| | Let the hurt begin.
Bench: 195 - 3x8, 205 - 1x5
Leg Press: 240 - 3x8
Seated row: 180 - 3x8
Seated Sh press: 90 - 3x8
Cable Curl / Tri Push Down: 40 / 105 - 3x8 (Too easy)
20 minute walk around the parking lot. In the morning, the parking lot is completely empty and makes a perfect track. It is probably 35 - 40 yards long. Who knows? I'm not good at distance estimates.
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| | 48 minutes on an elliptical at level 5. Who knows what that distance really translates into? I'll take it. Better than nothing.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 293.00 | Calories: 0.00 |
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| | Bench: 195 - 3x8, 225 - 1x3 (So happy I can lift 225 once again)
Leg Sled / Calf Raise: 180 - 3x8, 3x8
Seated Row: 180 - 2x8, 200 - 1x8
Dumbbell Sh Press / Alt Curl: 35 - 3x8 / 3x8
Cable Tri Push Down: 90 - 3x8 (Harder than usual today)
Parking lot sprints: 10
Took about a minute for each sprint. I "sprinted" down and walked back and then repeated. However, for the last four reps, didn't walk and just took a couple of seconds to catch my breath before sprinting back in the interest of time.
A lot of room for improvement.
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| | Fun day. Spent an hour in the gym. Tried Jacob's Ladder for the first time. Harder than it looks. After warming up for a couple of minutes, did 5 reps of 30 seconds with 30 seconds off. For a total time of 2:30, I only made it 242 feet.
Moved on to another machine which seems like a cheaper version of an elliptical. Spent 20 minutes on it but didn't pay attention to anything else. Set at level 5 for weight loss.
Moved on to the treadmill and just walked for 25 minutes. 1.42 miles in 25 minutes at an incline of 3.
Nothing significant of note, but it was just what I wanted it to be. It was a fun day in the gym and saved a little bit of wear on the knees by avoiding the pavement.
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| | Had to improvise a little today. Jogged around the abandoned neighborhood to make sure the streets were clear. They were. After the jog, did a little walking, but we won't count that.
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| | Made it back in the gym at least once this week. It has been a busy week.
Bench Press: 205 - 1x5, 210 - 1x5, 215 - 1x5, 225 - 1x8
Leg Press: 280 - 2x5, 300 - 1x5
Seated Row: 200 - 2x5, 220 - 1x5
Dumbbell Sh Press / Curl: 40 - 3x5 / Calf Raise (Body Weight): 3x10
Tri push down (triangle bar): 1 set of 5 for each weight - 120, 130, 140, 150. The bar makes it so easy. The rope makes it harder. Next time, I'll use the rope.
Sci-Fit Arm bike: 8 min qwik fit at 290 lbs for 1.64 miles.
15 minutes on the treadmill for a walk: incline of 3, pace 3.5.
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| | Two laps around the abandoned neighborhood. 15:42 on the second lap which puts me at about 31:24 or longer for two laps. Just happy to not have anything break.
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| | Lift day.
Bench: 215 - 1x5, 225 - 2x5
Leg Press: 280 - 3x5
Dumbbell Sh press/curl/calf raise: 40 - 3x5/3x5/3x15
Tri push down (tri bar): 150 - 3x5
Incline row: 90 - 3x5
Sci fit hand bike: 8 min
Treadmill: walk 5 min
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| | Elliptical Trainer for an hour at level 6.
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| | Bench: 175 - 2x12, 185-1x12
Leg Press: 200 - 3x12
Seated row: 140 - 3x12
Shoulder Press: 75 - 3x12
Cable single curl: 45 - 3x12
Tri push down / calf raise: 60 - 1x12, 100 - 2x12 / 3x15
Walking on a treadmill with incline at 3 and speed at 3.5, it took 34:40 to hit two miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 284.00 | Calories: 0.00 |
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| | Warm up for 8 minutes on Sci-fit hand bike for 1.6 miles. Then hit the dreaded treadmill. For some reason, I can't seem to get over my lack of motivation to run. Started it up and got moving. Just have to stay consistent. Covered 3 miles in 41 minutes. Five minutes to warm up and 3 to cool down. Slow pace of 13:02 to 12:45. Hit 2 miles at 27:17 and 2.5 at 33:40.
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| | Did four sets of pushups and situps at 30 seconds apiece. Burned out on the third set of pushups and had to go to my knees.
I was surprised to find a slower runner than myself. He just needs to run a little more and hydrate as well.
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| | Leg Press: 220 - 3x12
Seated Row: 160 - 3x12
Cable Curl Single: 45 - 3x12
Sci-fit Arm Bike: 8 min (1.6 miles)
Treadmill: 40 minutes at incline of 3. Slowly brought the speed up from 3.5 to 4.2. Didn't realize I could walk at 4 mph anymore. Treadmill is easier but anything is better than nothing. Slowly working my way back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 288.50 | Calories: 0.00 | |
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