Mariogs37's Weight Loss / Getting in Shape Log - Page 2

played squash yeterday, brutal workout

today:

dumbbell pressup:

55lbs: 8, 8, 7, 6
50lbs: 7, 4

overhead press:

bar: 5
65lbs: 5
75lbs: 4, 3
65lbs: 5, 4

really continuing to suck on this one...i guess doing it right after dumbbell pressup doesn't help? kinda annoying...

lat pulldown:

100lbs: 10
120lbs: 10, 8
100lbs: 10, 8

bicep curls:

30lbs: 7.5, 6.5
25lbs: 8, 4.5, 5.5
20lbs: 6.5, 7.5

decline sit-ups:

6 x 10

Quote

12-12-2012 , 12:50 PM

#27

Mariogs37

adept

Join Date: May 2012 Posts: 825

have been lazy lately but back on the saddle today:

dumbbell pressup:

55lbs: 8
60lbs: 5, 4
55lbs: 7, 6, 4

pretty happy about getting up to 60lbs for 5 reps!

overhead press:

bar: 5
65lbs: 5
75lbs: 5, 5, 2
65lbs: 5

lat pulldown:

100lbs: 10
120lbs: 8
100lbs: 8, 8, 12

bicep curls:

25lbs: 8
30lbs: 3.5
25lbs: 8, 7.5, 5.5

decline sit-ups:

5 x 12

Quote

12-13-2012 , 02:12 PM

#28

Mariogs37

adept

Join Date: May 2012 Posts: 825

squats:

8 x bar
8 x 95
8 x 135
6 x 155
8 x 135
4 x 135

hard to get down to 90 degrees, not sure how to fix this...

decline sit-ups:

5 x 15

Quote

12-16-2012 , 04:13 PM

#29

Mariogs37

adept

Join Date: May 2012 Posts: 825

did normal workout stuff 2 days ago

took yesterday off and ate badly

today:

dumbbell press-up:

60lbs: 8, 5
55lbs: 8, 7, 5, 2

dumbbell curls:

30lbs: 8, 4.5
25lbs: 8, 7.5, 5.5, 4.5

overhead press:

60lbs: 5
70lbs: 5, 5, 5, 5, 4

decline sit-ups:

3 x 20
1 x 15

squats:

8 x bar
8 x 65
4 x 8 x 85

got a ton lower and think i'm doing it properly now. WAY harder than before

am back up to ~224ish which i think is some variance/fluctuation but also bad eating for a few days doesn't help. back to healthy stuff!

Quote

12-20-2012 , 04:27 PM

#30

Mariogs37

adept

Join Date: May 2012 Posts: 825

dumbbell press-up:

60lbs: 6, 5, 4, 2

55lbs: 5, 4

dumbbell curls:

30lbs: 6.5, 4.5
25lbs: 8, 6.5, 6.5, 4.5

overhead press:

bar: 5
65: 5
75lbs: 5
80: 5
85: 4, 2

alternated dumbbell pressup and overhead press so better results on overhead, worse on pressup, meh

also changed bicep curls to strictly sitting. much harder than standing imo because, even though i did my best to use no back, i think you still use some inadvertently...

Quote

12-22-2012 , 12:37 AM

#31

Mariogs37

adept

Join Date: May 2012 Posts: 825

ran today:

2m warmup at 20min pace
4 x 3min 7:30 pace, 2min 20min pace (took an extra minute break before 4th set)
2m cooldown at 20m pace

really rough going, guess it just means i should be doing it more tho

gotta come up with some good new years resolutions. not sure so much about specific weight / speed goals but maybe more % of days getting to gym, eating habits, etc

Quote

12-22-2012 , 05:07 PM

#32

Mariogs37

adept

Join Date: May 2012 Posts: 825

dumbbell press-up:

60lbs: 8, 6, 4, 3
55lbs: 6, 4
50lbs: 11 (after I got home from gym)

dumbbell curls:

30lbs: 4.5
25lbs: 8, 8.5, 4.5, 3.5, 6.5

overhead press:

bar: 5
65: 5
75lbs: 5, 4, 3

decline-situps:

4 x 20

Quote

12-23-2012 , 11:08 PM

#33

Mariogs37

adept

Join Date: May 2012 Posts: 825

ran today:

2m warmup at 20m pace
12m at 8:34 pace (7mph)
2m at 20m pace
5m at 8:34 pace
6m at 20m pace

2.5mi total. Want to get to point where I can do 8:34 pace for 3mi then start going faster, but for now seems best to just make sure I run consistently.

Quote

12-24-2012 , 02:56 PM

#34

Mariogs37

adept

Join Date: May 2012 Posts: 825

bench:

bar x 5
115 x 5
135 x 5
155 x 4
145 x 5
135 x 5

pretty solid improvement from a month or so ago.

overhead press:

65 x 5
85 x 2 x 5
85 x 2
75 x 5
75 x 3

bicep curls:

30: 5.5, 4.5
25: 8, 6.5, 4.5, 5.5

decline-situps:

4 x 20

Quote

12-25-2012 , 07:06 PM

#35

Mariogs37

adept

Join Date: May 2012 Posts: 825

ran:

break pace = 20m/mile
run pace = 10m/mile

2m break
5m run
3m break
8m run
3m break
8m run
3m break
5m run
3m break, 2m break

Quote

12-26-2012 , 11:24 PM

#36

Mariogs37

adept

Join Date: May 2012 Posts: 825

dumbbell pressup:

60lbs: 8, 5, 5, 3
55lbs: 6, 4?

overhead press:

65lbs: 5
85lbs: 3
75lbs: 5, 3
70lbs: 5, 4

bicep curls:

30lbs: 8, 4.5, 3.5
25lbs: 8, 6.5, 5.5

decline sit-ups:

4 x 20

running:

2m warmup (break)
10m running
3m break
10m running
3m break
5m running
3m break, 2m break

Quote

12-28-2012 , 09:11 PM

#37

Mariogs37

adept

Join Date: May 2012 Posts: 825

dumbbell pressup:

60lbs: 9, 5, 6, 4, 4, 3

overhead press:

65lbs: 5
75lbs: 5, 5, 5, 4, 3

bicep curls:

25: 3.5
20: 11/9, 8/6, 7/7, 6/6, 5/4

this was using the angled piece of padding to isolate biceps so that's why the weight is less

decline sit-ups:

4 x 20

I'm setting up a running plan using Daniels book and I'll keep track of that here too.

Quote

12-29-2012 , 06:43 PM

#38

Mariogs37

adept

Join Date: May 2012 Posts: 825

running:

10m run
3m break
10m run
3m break
10m run
4m break

changed incline on treadmill to 1.0%, think it's supposed to simulate running outdoors. definitely made it harder

Quote

12-30-2012 , 05:43 PM

#39

Mariogs37

adept

Join Date: May 2012 Posts: 825

dumbbell pressup:

65lbs: 7, 4
60lbs: 6, 4, 3, 3

overhead press:

60lbs: 5
70lbs: 4
60lbs: 5, 10, 5, 5

bicep curls:

20: 13/11, 9/7, 8/6, 6/6, 5/5, 4/3

decline sit-ups:

3 x 25

Quote

12-31-2012 , 08:01 PM

#40

Mariogs37

adept

Join Date: May 2012 Posts: 825

running:

2m break
4 x (8m run, 1m break)
2m break

Hit 3.1 miles at 33:34. 9m pace would be 27:54 and 8m pace would be 24:48. I'm sure I couldn't do that right now but my guess is I'll be able to in a few months. We'll see how it goes, but progress has been pretty solid so far imo!

Quote

01-03-2013 , 09:05 PM

#41

Mariogs37

adept

Join Date: May 2012 Posts: 825

worked out with trainer yest.

today's running:

2m break
20m run
3m break
10m run
3m break

Total of ~3.4mi, ~560 cals burned. Cardio's definitely improving and that's really the limiting factor (my legs aren't burning much when I'm running). Got to the 3.1 mark at 33:29.

Briefly toyed with the idea of just continuing the 20m run until the 3.1 mark but decided against it. Think I'll be able to do a 5k at 10m pace within a few weeks!

Quote

01-06-2013 , 07:54 PM

#42

Mariogs37

adept

Join Date: May 2012 Posts: 825

bench:

bar x 5
95 x 5
135 x 5
155 x 4
145 x 5
135 x 5
135 x 4

overhead press:

60: 5
80: 5, 5, 4
70: 5, 4

bicep curls:

25: 7/5, 5/4
20: 12/8, not sure after (did 3 more sets)

decline sit-ups:

4 x 25

Quote

01-08-2013 , 02:00 PM

#43

Mariogs37

adept

Join Date: May 2012 Posts: 825

yesterday's running:

10m run
3m break
10m run
3m break
10m run
4m break

neck's hurting so not lifting today

Quote

01-09-2013 , 03:31 PM

#44

Mariogs37

adept

Join Date: May 2012 Posts: 825

today's lifting:

dumbbell pressup:

50: 8
65: 4, 5, 3
60: 4, 3
55: 6, 5, 3
50: 5, 5, 3

overhead press:

bar: 5
65: 5, 5, 5, 4, 3

bicep curl (bar, not individual dumbbells):

25: 8
35: 8
45: 8, 8, 8, 7, 8, 6
35: 8, 12

forearm curl:

20: 8
30: 8
40: 8, 8, 7, 6
30: 8, 12

Quote

01-10-2013 , 06:51 PM

#45

Mariogs37

adept

Join Date: May 2012 Posts: 825

today's running:

2m break
16m run
2m break
16m run
4m break

felt like puking at the end, was terrible. was supposed to do 4 x (8min run 1min break) but (stupidly) decided to push it. ugh.

Went a total of 3.5mi or so, hitting 3.1mi at 33min mark.

Quote

01-13-2013 , 12:11 AM

#46

Mariogs37

adept

Join Date: May 2012 Posts: 825

worked out with trainer yesterday

today's running:

2m break
31m run
2m break

did the 5k in 30:20, pretty happy about it (kicked up the pace at the end).

Quote

01-19-2013 , 11:18 PM

#47

Mariogs37

adept

Join Date: May 2012 Posts: 825

have worked out 4 out of last 5 days or so, including one day of:

2m 20m pace
8 x (1m run at 7:30 pace, 1m 12m pace)
2m 20m pace

and one day (today) of:

2m 20m pace
8 x (1m run at 6:40 pace, 1m 12m pace)
2m 20m pace

Quote

01-20-2013 , 06:43 PM

#48

Mariogs37

adept

Join Date: May 2012 Posts: 825

normal lift today, tho hit a couple personal bests, including:

dumbbell press: 8 x 65lbs

overhead press: 5 x 90lbs

Quote

02-04-2013 , 12:09 PM

#49

Mariogs37

adept

Join Date: May 2012 Posts: 825

sorry haven't updated in a bit. this was me 2 months ago:

bench:

5 x bar
5 x 65
5 x 85
5 x 105
5 x 115
5 x 125
3 x 135

yesterday
similar pyramid up but top was 3 x 5 x 145lbs, 2 x 4 x 145lbs

still ~220lbs but waist is much smaller (36 pants are getting loose) and upper body getting bigger

Quote

02-05-2013 , 10:21 AM

#50

PokerRon247

Carpal \'Tunnel

Join Date: Jul 2008 Posts: 11,192

Wondered what had happened to this log, didn't see you'd started over. Congrats on hitting the 5k. Have you got any plans to do enter any races now you know you can do the distance?

Also have you thought about structuring your lifting a bit better, like getting on a routine like SS?

Quote

Page 2 of 12

First

1 2 3 4 5 6 7

Last

Post Reply Subscribe

...

Page 2 of 12

First

1 2 3 4 5 6 7

Last