Pantlegz's Workout Journal

[Pantlegz]

wow thanks for the list, I'll start adding those into my exercise routine randomly.

6/29: 10 min walk and 60 sec run/60 sec walk 20 min got a little over 2 miles walked about 5 min back to the car. Probably going to a new park to run that has better distance markers and attempt 5k my next run day

Music makes the runs so much better, got a Zune over the weekend and it made a huge difference any suggestions on headphones? the standard Zune headphones suck, they fall out too often.

 

[brikis98]

Originally posted by: Pantlegz1
wow thanks for the list, I'll start adding those into my exercise routine randomly.

No problem. One good way to add these "randomly" is the deck of cards workout. A few of my friends have done this and found it pretty effective. If you do it "for time" - that is, getting through the whole deck as fast as you can - it'll really put your aerobic and anaerobic abilities to the test. Alternatively, pick a few of these exercises and do Tabata Intervals with them.

Originally posted by: Pantlegz1
the standard Zune headphones suck, they fall out too often.

Start with this thread.

 

[Pantlegz]

6/30 - walked 5 min, ran 90 sec/walked 90 sec for 20 min.

Found out today that the track is actually 1.75 miles not 2 so my numbers have been a little off... but no less I've been improving and thats all that matters at this point I hope to run 4-5 days a week for the next week or 2 until I get the 5k down, I know I can hit it soon. After that I'll go back to my normal running schedule.

My calves are still getting sore at the end of my run, are there any stretches I could do beforehand that would help? I think if they didn't hurt so bad I could keep going it's just hard to keep running with the pain

 

[Pantlegz]

just a quick update on the weight, down to 232.5 according to fitday I'm ahead of schedule so I'm happy about that. lets see if I can keep this pace up...

 

[SociallyChallenged]

Originally posted by: Pantlegz1
just a quick update on the weight, down to 232.5 according to fitday I'm ahead of schedule so I'm happy about that. lets see if I can keep this pace up...

Hm, 8 pounds in 2 weeks is actually a bit fast for losing weight optimally. You're not morbidly obese or it might be a different story. The typical amount of weight I tell people they should lose per week is about 1-1.5 pounds/week. This 1) allows for it to be primarily fat loss if on a resistance program, 2) allows for skin to tighten up so as to not be saggy when you reach your goals. Nobody wants to lose muscle while losing fat. However, at the rate you're going, you're inevitably losing significant muscle. I would actually say you should try to slow it down. The scale is not indicative of good or bad like most people make it out to be. The way you look is and if you keep cutting muscle, you won't enjoy the aesthetics of your new body as much when you finish. You don't wanna be the skinny-fat guy.

 

[Pantlegz]

I was thinking it was a little to much too, but I don't feel like I've lost any strength and I'm still bulky(I'll try to get some pics a little later today). And getting at least 2600 calories and about 200g of protein a day I think it'll slow down some.

Initially I was thinking it was mostly water weight, and dropping some extra off because I recently stopped drinking soda and cut my sodium intake down a ton.

I am also questioning my scale because I've weighed myself 3 other times today and it varied from 237-232, normally I don't get on it more than once a week but I decided to again today.

 

[SociallyChallenged]

Originally posted by: Pantlegz1
I was thinking it was a little to much too, but I don't feel like I've lost any strength and I'm still bulky(I'll try to get some pics a little later today). And getting at least 2600 calories and about 200g of protein a day I think it'll slow down some.

Initially I was thinking it was mostly water weight, and dropping some extra off because I recently stopped drinking soda and cut my sodium intake down a ton.

I am also questioning my scale because I've weighed myself 3 other times today and it varied from 237-232, normally I don't get on it more than once a week but I decided to again today.

Ah ok. Good though, I'm glad that you've been thinking about this as well. The best thing to do if you have a funky scale is to measure yourself a few times at once and take the average and do the same each day. If you keep a 5 day average, you can see if you have a trend toward weight loss or stagnancy. Really though, way to be actively thinking about everything.

 

[conorvansmack]

Originally posted by: Pantlegz1Music makes the runs so much better, got a Zune over the weekend and it made a huge difference any suggestions on headphones? the standard Zune headphones suck, they fall out too often.

I'm a big fan of anything skullcandy makes. The chops are their over the ear model. They can be bought here and sometimes they show up on Whiskey Militia for cheaper.

 

[Pantlegz]

almost forgot to post my workout for today

60 burpees 3x20
60 reverse crunches 3x20
60 jumping jacks 3x20
2 hand stand push ups - they were a bitch going to have to work on em. And my form was bad, I was about a foot away from the wall.

I was feeling kind of lazy today so I stopped there, I think my legs are going to have to get used to not getting much of a brake for a little bit.

 

[Pantlegz]

mixed up the running today 5 min walk 120, 90, 60 second run with 60 seconds of walking between. Got through 3 full rotations without much issue the last one I walked 2 min and ran 60, 90, 60 went well over the 1.75 miles on the track I would guess I got a good 2-2.5 miles but it was well over my normal 20 min which I guess is good, I'm so used to being able to run a solid mile and not be super winded and at the moment 2 minuets is all I can handle but I can see improvement for sure.

And I've decided against running daily, my poor legs just can't keep up yet.

 

[Pantlegz]

I didn't do anything conventional today for exercise... I helped move, which as much fun as it was, a hell of a workout for about 8 hours straight. No driving back and forth or any of that nonsense included in that time either all legitimate work.

I've been a little lax on my workout over the weekend but plan on getting back on track tomorrow with a good run

 

[Pantlegz]

getting better and better every day! today I managed to run 120 seconds and walk 90 seconds for the full 20 min! not too sore yet, still able to walk I think I'll try to get a full 3 miles in next time, just to see how much faster I need to go or how much less walking I need to do.

 

[Pantlegz]

7/8/09

2x3 handstand push ups
3x20 reverse crunches
3x20 push ups
3x20 burpees
3x20 jumping jacks

Today I had to push myself VERY hard to finish the last set of burpees and the handstand push ups were a good addition, gives me something to work on. I think I could have down 4 the first set but I wanted to try to get 3 sets in but I couldn't even hold myself up when it came to the thrid set so I gave up.

I think I'm making good progess well over 1/2 to all my goals at this point as long as I keep pushing. going for the full 5k tomorrow(as long as my legs are up to it) to see how much faster I need to be.

 

[Pantlegz]

well I did the full 5k today, and got some interesting times 1.75 miles was just over 15 min 2.5 miles was 30 min and 3 miles at about 40 min. Did real good the first portion ran 2 4 min segments with only 60 seconds walking from there I was running 2 min walking 1 min. Until around the end I started walking more just because I was out of breath.

I think not pushing myself so hard to start and pacing myself a little better and I wouldn't have gassed so soon. Either way, only 10 min shy of my goal at the 1/2 point and I was very out of shape to start. I'll try again friday and see where I'm at.

 

[Pantlegz]

can't believe that it's been a full 4 days since my last exercise, was a good one nonetheless. About 2 miles in 20 min should have pushed myself for the full 3 miles I know I would have been close but I didn't . I've got to keep my routine up, if I had I would have the 5k goal met already. I'm hoping to get it later this week though.

On the plus side, I noticed my endurance was way better today, no sore legs, and my breathing/recovery was really good. Normally the last run or 2 of the 1.75 mile I have to push hard to get myself to run them today it was easy. Also noticing considerable fat loss around my belly

 

[Pantlegz]

7/15/09
3x20 burpees
4x20 reverse crunches
4x20 push ups

typing this it doesn't seem like much but doing it seemed like a lot, lol. Probably going to go running here soon as well, just to make up for some of my days missed.

Also, only 20 push ups and reverse crunches shy of that goal as well

 

[SociallyChallenged]

Burpees AND pushups? Seems like you could spend the time used on one to work on a pulling exercise rather than 140 reps of pushing. Would be healthier to balance the pushing with pulling.

 

[Pantlegz]

yea, and surprisingly enough it was my legs not shoulders that were too sore to do the 4th set of burpees. What sort of pulling exercise would you suggest? Preferable without the need for any sort of equipment.

On a slightly related note, I start up at the gym in less than a month

 

[SociallyChallenged]

Originally posted by: Pantlegz1
yea, and surprisingly enough it was my legs not shoulders that were too sore to do the 4th set of burpees. What sort of pulling exercise would you suggest? Preferable without the need for any sort of equipment.

On a slightly related note, I start up at the gym in less than a month

Pulling exercises - pullups, rows, whatever. All you need is a tree branch. You can even do assisted or jumping pullups if they're too difficult at the beginning. If you can find a tree branch nearby, you can do some pulling

 

[Pantlegz]

well went running this evening shouldn't have but I did. It wasn't so bad I was just way out of the groove breathing was shitty and my form was worse. My legs were a little sore from the workout earlier but if it were just that I would have gone longer.

1 mile ~8min

Tomorrow will be better, should start some MMA training

 

[Pantlegz]

had an awesome run today, got my 5k down in well under 30 min! almost made it 3.5 miles in 30 min thats one goal down and at least 2 more that I could knockout with ease. Although the buprees will be hell, I'm not sure I'll be able to do 100 even 5x20 but I'm going to try.

For now my running goal will be to get my mile time down to under 8 min constantly, then push it to 16min 2 mile and eventually 24min 3 mile I'll work on the deadlines later.

 

[Pantlegz]

weekends suck I always get my routine screwed up. But today was good, 1.75 miles in about 16 min ran for 2 5 min spurts and it felt good just gotta get the body used to longer stretches. I've also noticed that my pace is quite a bit faster than most, I try to slow down but it doesn't feel right. either way less than 4 weeks away from gym time can't wait.

 

[conorvansmack]

Originally posted by: SociallyChallenged

Originally posted by: Pantlegz1
yea, and surprisingly enough it was my legs not shoulders that were too sore to do the 4th set of burpees. What sort of pulling exercise would you suggest? Preferable without the need for any sort of equipment.

On a slightly related note, I start up at the gym in less than a month

Pulling exercises - pullups, rows, whatever. All you need is a tree branch. You can even do assisted or jumping pullups if they're too difficult at the beginning. If you can find a tree branch nearby, you can do some pulling

If there aren't any trees, do you have a basement with exposed I-beams? Those work great for pull ups and chin ups, just watch out for the floor above it. If your basement has radiator pipes, DON'T USE THEM!

 

[Pantlegz]

nice quick workout today

pushups 5x20
reverse crunches 5x20
jumping jacks 5x20

got 2 more of my goals down today, decided to rest my legs and not do burpees today, will fully rest tomorrow.

 

[Pantlegz]

had a great run today, seeing great improvements. only walked about 2 min of my first lap(~1.75 miles) the second lap wasn't so good, cramped a little and my hips(?) started hurting. I was kinda wondering about that, and how to prevent it. The pain was in front, in the groin area, where my thigh meets my pelvis. It was dull, kinda of throbbing but not bad at all unless I tried to do more than just walk. if I walked a few min it would go away and I could run a few min but it would come back suggestions? I did dynamic stretches for about 5 min before I ran... I don't think any specifically targeted that area tho.

All in all ran about 40 min, the time looks bad compared to my previous times but I was pushing that first lap time hard not so worried about over all time. first lap time was about 14 min - I would guess I hit my 8 min mile and very close to 16 min 2 mile. maybe in the next few weeks I'll change over to the 1 mile track so I can track exactly one mile a little better. I just like the one I go to because I don't think I've seen more than 2 other runners at the same time out there...