Early A.M. Grind back at it .....

So this A.M. I got back to the grind - 2.5 miles this morning on the treadmill. I did about 35 minutes, and here's the breakdown:

1 minute - Speed: 3.0 ; Incline, 0

5 minutes - Speed: 5.1 ; Incline, 0

10 minutes- Speed: Start at 5.1, every minute go up .1 in speed (end after 1 minute at 6.0); Incline, 0

2 minutes - Speed: 3.6; Incline - 0

10 minutes - Speed: 1 minute Intervals, 3.6, 5.1 - 5.4, 6.0 ; Incline, 5

5 minutes - Speed: 3.6, decreased to 2.5 ; Incline 5.0 decreased to 0
 Calories Burned: 440

Now these numbers are based on me being about 234 lbs.  It will adjust for your own weight.  After these I stretched.  I feel pretty good, don't feel overly tired.  For breakfast I made a burrito, with a whole wheat 7'' tortilla, one scrambled large egg, 1/2 cup of peppers and onions, and 1/4 cup of shredded cheddar cheese.
I topped with about a tsp of BBQ sauce (My GF laughs because I put BBQ on everything) - and it was satisfying.  I think I will probably have some oatmeal or fruit later and have a salad probably for lunch. 

Tomorrow I think Tae Bo in the morning and another 3.5 - 3 miles in the afternoon ......


Let me know how you all are doing!

There is no failure except in no longer trying.
Elbert Hubbard

Im oouuuttt!!!!

-AW

the Super Bowl is coming ... BEWARE!!!!

So I'm back on track now .... Insanity took me out for a few days, I was sore like I haven't been in ten years, but i think I'm ready to dive back in tomorrow morning.  This morning was a very light introduction back in to the swing of things, and tomorrow its a full go at it.  Hopefully I will be able to really get started with training for this 10k .... I will update you on the next phase of the workout ....


I'm ouuutttt!!!

AW

"It is hard to fail, but it is worse never to have tried to succeed."
Theodore Roosevelt

Still in Rocovery ... But getting there

So today I feel much better - still sore in some areas, but stretching last night helped a ton.  One thing that you can always do, whether before a workout, after or any time during the day is STRETCH.  I was able to do a nice recovery workout this morning at the gym.  Here's what i did:

10 minutes - Elliptical ( Interval Mode)
5 minutes (Treadmill - 3.0, 5.0 incline)
5 minutes(Elliptical (Level 6, 10 incline)
5 minutes (Treadmill - 5.0, 0 incline)

I was running a little late, but I would have liked to continue the 5 minute intervals for about 45 minutes.  Try this out, and adjust it to your comfort levels.  i felt good afterwards, and I think I may repeat it tomorrow morning, with a bit more intensity.


I will check back in later, I'm oouuttt!!!!!

The ability to convert ideas to things is the secret to outward success.
Henry Ward Beecher

-AW

Insanity is .... crazy

So I've done the Fit Test and the Plyo-Cardio Workout ... and I am sore like I was in high school playing offense, defense and special teams in football.  It feels like my entire body is sore .... So today I think will either be a cardio day at the gym or a day off, we'll see how everything is going this afternoon.  It is definitely an intense workout - I never knew that shooting imaginary jump shots, ski-jumps and push-ups could hurt so bad!  But it will all work out in the end ---

Hope your all going forth with some type of workout plan -- let me know how your progressing! 

Im ouuuttt!

AW

" We are what we repeatedly do. Excellence, therefore is not an act, but a habit" - Aristotle

Son did Insanity Like Whoa! (Black Rob Voice)

Okay just finished the Fit Test on Insanity --- and I am sweating like I just did 30 minutes on the StairMaster.  This is going to be an intense 60 days - but 1 down 59 to go!!!!!! If you are serious about getting into shape don't make any more excuses and get to it.  This will give you that deep burn in your chest that lets you know you got a good workout in ....

I'm tired, hungry and ready to fall out! LOL!!!

I'm ouuuttttt!

AW

"If they can make medicine out of mouldy bread, imagine what you can do" - Muhammad Ali

Im Baack...

So it's been a minute since the last posting .... but I'm back. Definitely slacked a little bit over these past few days, but I'm back on track and ready to roll.  I'm going to start Insanity! this week (or maybe next, so i can get back into a groove). Not sure If I am ready for it, but I thank my wonderful GF for getting it for me.  On top of Insanity, I'm also still going to be training for a 10K in May.  These next 2 months I think are going to be extremely challenging but I'm up for the challenge ... I am going to chronicle my progress through the blog and on twitter -- (follow me @Manofdepth1984; shameless plug :)  So to help me stay accountable -- hit me up and let me know if anyone else has tried it and if I don't post for a few days .... Hit me with an email or hit me on Twitter!!!!

"Every man must decide whether he will walk in the light of creative altruism or in the darkness of destructive selfishness" - Rev. Dr. Martin Luther King

I'm Ouuut!!!

AW

Still a bit sore ....

So were back at it again ... Still a little sore, but today still tried to get something in.  I was able to do the weight workout #2, but with resistance bands.  Using the resistance bands is a good switch from using the dumbbells. I like to try and use the bands when I'm first getting back to the weights, as I can still do my workout and still feel like I'm recovering. 

I'm out!

AW

"Make each day your masterpiece"

The morning after .... STRETCH!!!!!!

Okay so after finally getting back to it after a brief layoff, I feel pretty good.  I definitely "woke up" some muscles I haven't used in a while, but all in all, fell pretty good.  One thing that is extremely important is to STRETCH !!!!!!

One thing that you will notice as you start to exercise is that your hunger will increase significantly over the first week or two.  What I have noticed is that the first couple days back to lifting my hunger monster is on the hunt! The important thing to remember is that you can (and have to) feed the monster but with only the lean poor town people.  Opt for eating proteins and plenty of vegetables.  Try to stay away from a lot of pasta and bread if your aim is to lose weight.  If you are trying to bulk up, pasta and breads are great for you.  Stay away from the sweets, as they will defeat the purpose of working out. 

Today up on the plan is 45 minutes of medium Cardio.  I think I am going to do what I call the 'Deadly Medley" 3 segments of 15 minutes each of your choice of any of these pain machines:

StairMaster (Intervals, low interval - level 5, higher intervals start at 12, go up one level every high interval, level 19 or 20 for last interval.

Treadmill - 5 minutes at 5.3 - 5.9;  increase incline to 6.0, 1 minute intervals at 6.0, low intervals at 3.4 (keep 6.0 incline)

Elliptical - Interval workout, resistance at 7-10, incline at 7-10

Stationary Bike - Hill profile, level 8+

I am usually less apt for the bike, as it doesn't burn as many calories, but great for cool downs or warm ups.


Im out!!

AW

"without struggle, there is no progress" - Frederick Douglass


Get through the struggle!!!!

Workout # 1

So here's what I did today:

Dumbbell Squats - 3 sets of 15

Dumbbell Bench Press - 3 sets - 15, 12, 12

Dumbbell Overhead Pulls - 3 sets of 15

Dumbbell Lateral Raises - 3 sets of 15

Hammer Curls - 3 sets - 15, 12, 10

Standing Calf Raises - 3 sets of 15

Hyperextensions - 3 sets of 15

Ab Crunches - 3 sets of 25

Ab Plank - 1 set 30 seconds

6 minutes StairMaster - 51 Calories Burned

15 minutes - treadmill - 205 Calories Burned

I've missed almost a week of workouts, so this was a pretty light one to get back into the swing of things.  I'm also aiming to stay within 2000 - 2200 Calories a day.  This site has been extremely helpful in keeping track of what I'm dieting - MyFitness Pal

Well im off to get dinner, I'm Out!

" Don't Whine, Don't Complain, Don't Make Excuses"

The time to start is now ...

Hope everyone had a great New Year's - I certainly did.  So now it is finally here - the first steps to getting into (or back) into shape.  One things that I have learned over the year is that having goals and motivations will help tremendously. While your Macro-Goal might be to lose 30 lbs, breaking that into smaller mini-goals will help you to acheive your goals easier.  For example, for the first week, your goals may be as follows:

1. No fried foood from Monday - Friday
2. No Pop (for those of you who say "soda", im from buffalo so we say POP!)
3. Excercise at least 3x a week

These are simple goals that may not be easy, but can be accomplished.  My goals have a changed a little bit for this year, but still basically the same.

1. Lose 20 - 30 lbs.
2. Gain muscle
3. Train for and complete a Half Marathon

I've also came up with a new comprehensive workout plan for myself, my girl, my sister and my mother.  I was able to do this by looking at a few differebt sources and my own personal experiences.


GET IT RIGHT, GET IT TIGHT! <---- Check out this website, it has some great workouts.  If anyone would like the workout I have made, please let me know and I'll send it to you!

I'm out!

AW