Getting Fit

[nawchem]

I have really let myself go until I'm bad off. I am starting a homemade 12 week plan to get it together. My plan has 6 parts:
-- burning more calories, this is active housework an hour a day
-- strength training an hour every other day
-- cardio an hour every other day
-- flexibility an hour a day
-- Sunday is the day of rest
-- sleep, I have apnea and am bad at sleeping

I am starting off at home because I'm in such bad shape there isn't much I can do at the gym.

I weigh 163.5, my last day for the 12 week plan is Sept 14th.

[nawchem]

Did my hour of housework, pooped out a bit on the wts (36min) and stretching (38min).

Upper Body
bicep curl 5lbs: 20/20/20
tricep curl 3lbs: 15/16/16
shoulder raises 0lbs: 14/20/20
zipup* 5lbs: 9/11 *upper back and tricep
rotator strength 5lb: 20/20
wrist curls 3lbs: 20/20
froggy ab lift: 15/7

Slept: 3.5 hours, I was so tired I took 4 naps today. Hope I sleep tonight.

[nawchem]

Wt 161.0
hiked 55min (93") => 275 cal
30 min yoga => 128 cal

Have changed my plan a bit from above, but still exercising nearly everyday.

[nawchem]

wt still 161 (day 3) but I'm smaller in measurements.

I have been sore in weird places, I guess its my tendons. Maybe that's supposed to happen when you're doing a lot of stretchy exercises. Last night I was sore behind my knee, sometimes its my ankle or shoulder. My hip is very sore from my back being out of alignment when I walk. My back is still stiff from the fall. I was standing on my head and I fell backwards on the couch and banged my back. Where I walk it is all hillls so my calves are always tight. Boy all these complaints, yet I feel good! I guess my body is working through things.

I lost 1.5" from my navel measurement.

treadmill => 175cal
yoga 1hr 20 min => 240cal

[nawchem]

wt 159
Yoga/pilates 2 hours => 358 cal

I'm making a point to only exercise 2 hrs/day.

[nawchem]

159.5
1 hr walking
1 hr pilates and yoga

[nawchem]

wt 160
walk 46min
1hr pilates/pt

[nawchem]

wt 159
yoga/pilates 1hr 25min

[rchapa6111]

update ordering the book anymore suggest please feel free

[nawchem]

Friday
2hrs yoga/pilates

[nawchem]

walk 20 min
1 hr stretching

[nawchem]

sunday 2hrs yoga and pilates
monday 1.5 hrs walk and pilates wt 162.5

[nawchem]

I'm still exercising but I've cut back to 6days/week, but I increased the total time to about 1.5-2.5hrs. My plan is to still do pilates/yoga/walking 2hrs/day then I do 30min of more strenous stuff alternating days of wts and cardio.

I'm having a good time with cardio. Its 3x/week. Two days for 30 min I do intervals, then the 3rd day I do long slow jog, keeping my heartrate under 145. Its kind of my reward day for the other two days that are killers.

I do full body workout 3x/week. arms/abs/legs basically.

I got my workout from lyle mcdonald. On the wt lifting website I was told to quit my retarded diet and my retarded exercise. :lol: So I'm trying out 1700cal and 100 carbs, 2x/week I have free meals. I've only been doing this 5 days and I've lost 0.5" off my abs and its TOM.

I got up early and walked 4 beautiful miles today, it really gets my day off to a great start! I have been sleeping great since I upped my carbs. :)

[medalian1]

I just read the sticky rule and don't understand if we are allowed to comment in the gym logs ... but I figured I'll try.

If you walking (4mph or under) you could do it everyday and have no adverse affects. For weight training, I really enjoy a 4 day workout ...

- chest/back/shoulders
-bicepts
-off
-triceps
-legs

Somtimes I switch my leg and triceps days around. I love this plan as I can totally KILL a certain body part in the gym and not worry about it for another week. On bodybuilding.coms forums you can find great articles on different workout splits. I would not recommend doing the same exercises 3x a week.

Your plan isn't bad, just be careful on the weights so you allow your muscles a chance to recover.

Good luck!!

[nawchem]

I decided to take a month to get back in shape to go to the gym. I haven't moved at all in about 3 weeks due to surgery, then I got a sinus infection and the antibiotics make me photosensitive. My body feels awful; tight flabby yuk! I have diarrhea and vomiting and bleeding but I can't sit still anymore. That's where I'm at. Hopefully by next spring/summer I will have some muscle tone and better cardio.

Week 1 Day1 pre exercise month
wt 165.0 with clothes after breakfast. bodyfat 31.2%
:rheart: means I've done my plan
A. walked slowly 20 min- :rheart:
B. physical therapy exercises back and neck stretches 1 hr :rheart:
C. 2 exercises from Jorge Cruise 8 minutes in the morning
--------1. dumbbell press (chest)4 sets 5lbs
--------2. Two-Arm Row (back) 4 sets 5lbs
D. day 1 yoga 30min :rheart:

WHAT PAIN HAS BEING UNFIT CAUSED ME?
Don't go hiking at the mountains like I would if I was in shape
My clothes are shapeless
I would feel more attractive if I was fit
I think I would have less fatigue
I think I would feel more confident meeting new people if I didn't carry the fat lazy slob image in my mind.
Embarressed to go to the gym looking like I don't belong there
I avoid mirrors with a passion
I think I would be more flexible and enjoy pilates and yoga more
less foot pain, less hip pain
I don't buy new clothes because they rarely fit around my fat spots
feel envy toward thin people
I feel uncoordinated


The purpose of renewing my journaling is to record progress and encourage myself to lift heavier, move faster. I tend to get to a comfortable level and stop progressing.

Thought for the day
"When health is absent
Wisdom cannot reveal itself
Art cannot become manifest
Strength cannot be exerted
Wealth is useless and
Reason is powerless."
Herophilies, 300 BC

notes: hip flexors are very very tight, my arm burned doing modified easy yoga pushups. Diaphram was tight also, feel better overall, already a little more flexible.

[nawchem]

Week 1 Day 2 pre exercise month
wt 164 with clothes after breakfast. bodyfat 31.2%
yesterdays food: total: 3200, 499
:rheart: means I've done my plan
A. walked slowly 20 min-
B. physical therapy exercises back and neck stretches 1 hr
C. 2 exercises from Jorge Cruise 8 minutes in the morning
--------1. shoulders Lateral Raise 4 sets 5lbs
--------2. crunch 4 sets
D. day 2 yoga 30min

What is My Specific Goal?

Thought for the day
"The future depends on what we do in the present." Gandhi

I didn't do everything I was supposed to do today. I went to the dentist then to my post operative appointment, then back to the dentist to start making my crown. With long wait times in between. I did a ton of stretching my neck got really sore. I worked out all the kinks. So today will have to be my rest day.

[nawchem]

Week 1 Day 3 pre exercise month
wt xxx with clothes after breakfast. bodyfat 31.2%
yesterdays food: total: 3200, 499
:rheart: means I've done my plan
A. walked slowly 20 min- :rheart:
B. physical therapy exercises back and neck stretches 1 hr -:rheart:
C. 2 exercises from Jorge Cruise 8 minutes in the morning
--------1. shoulders Lateral Raise 4 sets 5lbs
--------2. crunch 4 sets
D. day 2 yoga 30min

What is My Specific Goal?
My goal is not to feel clunky like I have a lot of junk in my trunk, and its all over my car too. I want to be sleek and look fit and feel fit. Not over muscley just fit- especially my cardio and endurance and flexiblity, muscle tone.

Thought for the day
"The future depends on what we do in the present." Gandhi

[nawchem]

Week 1 Day 4 pre exercise month
wt 164with clothes bodyfat 31.2%
yesterdays food: total: very high carb

I was thinking I wasn't going to be walking today- there's a blizzard then I read the thought for the day and realized it didn't have to be an obstacle. Hopefully by this afternoon the snow will have stopped.

:rheart: means I've done my plan
A. walked slowly 20 min- :rheart: 1hr
B. physical therapy exercises back and neck stretches 1 hr -
C. 2 exercises from Jorge Cruise 8 minutes in the morning
--------1. shoulders Lateral Raise 4 sets 5lbs
--------2. crunch 4 sets
D. day 2 yoga 30min

My Power List
Energy
weighing less, more fit, better mood, cleaner house
Health
better blood sugar, better for my joints, less sleep apnea
Socially
dress better, more confidence,


Thought for the day
"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it , or work around it." Michael Jordan

I did my walk it took an hour to do the same walk I usually do in 20 min, it was 32 degrees, light snow, about 2-12" up to my knees in a few places. It wasn't a beautiful winter walk, visibiity is low, the sky is white. Tomorrow will probably look nice.

[nawchem]

Week 1 Day 5 pre exercise month
wt 162 with clothes bodyfat 31.2%
yesterdays food: total: 89 netcarbs

:rheart: means I've done my plan
A. walked slowly 20 min- :rheart: (40 min)
B. physical therapy exercises back and neck stretches 1 hr -
C. 2 exercises from Jorge Cruise 8 minutes in the morning
--------1. shoulders Lateral Raise 4 sets 5lbs
--------2. crunch 4 sets
D. day 2 yoga 30min


[B]Thought for the day