jhf’s BodyBlog

Day 1

Fully and totally kicked my own ass today. It was pretty much a full head to toe beating. That makes me feel both awesome and pathetic. Heh, awesome cause I was motivated and saw it through, pathetic cause dang, I should be further along than I already am.

Pushups were sets of 10

Full body squats sets of 15, damn I never realised how much I would actually feel these

Stationary lunges sets of 15, Once again, these took me by suprise… completely tore my legs down…. heh, between these and the squats, I had to use the hand rails to go down steps.

I don’t have a pullup bar and I wouldn’t be able to do 10-15 pullups at a time right now so I did a similiar motion with resistance bands, 3 bands sets of 15. I’m going to have to buy another set fairly soon to increase the resistance.

Burpee thingamabobbers….. suck… heh I only did one set. I’m going to have to have quit smoking for at least a week before I’ll be able to complete these.

Plank did one set at 45 seconds, second was 30 seconds, and third set was probably around 20…. these also took me by suprise… a lot harder than it looks. 45 seconds is an eternity, heh.
Warm up and Cool down were 5 min on the treadmill

Stretched leisurely for about 15-20 min. I really need to read up on stretching to find myself a good routine. Flexibility is going to be really important for me.

Diet is also on track.

Overall I feel really good. I think the difference this time around is that my motivation is completely different than what it was in the past. This time around the motivation is to be able to do all the activities I want to like rock climbing etc instead of the more vain reasons that have been my motivation in the past.

I’m beat! And tomorrow I’ll be in pain… heh. It was a good start!

Macro’s and The Plan…

Weight: 198 pounds
Goal: 180 pounds, March 1, 2008

(note on goal: The goal number isn’t that important. The 180 is a guestimate of where I would be at around 10-13% bodyfat.)

A:Planned Macro’s 1680 calories: Protein 63% Carbs: 15% Fats: 21%
Multi Vitamin, Vitamin C, 4 Thermogenic caps/day
B:Planned Macro’s 1955 calories: Protein 60% Carbs: 20% Fats: 20%
Multi Vitamin, Vitamin C, 4 Thermogenic caps/day

That’s what I’ve calculated. I will be going A and B every other day, A is cardio only days, B is when I do excersize as well. This should get me 1.5 lbs per week fairly easily and even possibly a little bit mroe. I have 12 weeks 2 days to hit my goal of 180 on March 1.

The only day that will be difficult to follow this will be on Thursdays when I’m in Sioux Falls volunteering so I will consider that my off day and the free meal I get at the hospital will be my “cheat” meal.

Going to start off slow and build up from there

Week 1

Interval Training: Mon, Wed, Fri

Endurance Training: Sat

Exercise Sun, Tues, Thurs 6pm

*************************************

Warm up 5 min

3 Sets
A1: Standard pushups: 20 reps
A2: Body Squat: 20 reps
Rest 1 Minute

3 Sets
B1: Stationary Lunges: 15-20 reps
B2: Back: 15-20 reps
Rest 1 minute

C1: Burpees: 15 reps
C2: Plank : 45 seconds

Cool Down

Stretches

*************************************
Interval

Warm up: 5 min

3 sets
High Intensity:          1 min
Moderate Intensity:  2 min

Cool down: 5 min
*************************************

Ok, so for the last few days I’ve felt like complete ass. Been sleeping about 12-14 hrs a day trying to kick what ever it is I’ve managed to catch. Hopefully it will be better today. So we’ll see when I get back from class and volenteering. I would like to get 30 min on the tread mill, pushups and sit ups…. we’ll see… ugh i hate being sick

Ok, 30 min on the tread mill…. check

pushups….. um… no check, heh I was in too much pain from sat. I think i’ll give it another day to do those.. I couldn’t even do one!

Tomorrow:

I’ll do pushups or die!

30 min treadmill

abs

Everything is still on track. 30 min on tread mill for 2 miles. No skipped meals

Weight 198

I’m going to rotate between abs and pushups. So tomorrow it’s pushups, day after abs… etc

Also going to rotate between Wide arm pushups, diamonds and regular ones. Tomorrow will be wide arms, Wed will be diamonds, Friday will be regular.

So when I got done with pushups my chest hurt and I could barely lift my arms so I think that’s a good start.

The numbers are pathetic but we are just beginning, 5 sets of 10

Abs were good to, didn’t keep count just kept doing crunches until I couldn’t do them anymore for 3 sets.

30 min on the treadmill and haven’t missed a meal.

dropped .8 pounds of water weight not that it really means much.

Tomorrow:

30 minutes on the tread mill

a few pushups and a few sit ups

no skipped meals

Some say that the best revenge for a broken heart is to better yourself. Well I’m hoping its true and it seems like it because I don’t think I’ve ever been so motivated to kick my ass into better shape.

Goals for today:

30 min on tread mill

Protein shakes every 3 hrs

Pushups and situps till I die

Well, it’s time to hit things up again. Gained about 4 pounds over the last two months and concidering my diet and excersize that’s not to shabby. I’ve decided to keep a blog rather than a log on the forums this time round. The last log was an experiment and I figured people could benifit by keeping track of my progress. This time round it’s just for me only. People are welcome to check it out but I’m not gonna go advertising it.

I’m going to start off slow for the first week, just to get back into it. Hit it hard for 3 weeks, then a week off for vacation and hit it hard again.

My main goal is to get into shape for my rock climbing class in March, and of course shedding a few pounds before Mexico wouldn’t hurt.

Starting weight : 199.8

Walked fast for 30 min this morning.