200 Week 1 Day 2

Exactly.

Also, I won't be showing off days anymore. I'm just going to show the days I actually work out. Then I'll be able to peruse the number of entries per month in the right column, and see at a glance how much I've been working out.

Walking

Uphill, mostly 5º at 2.7mph.
175cal burned.

Tomorrow day 2 of squats, pushups, situps.

Oh, and on Sunday I started a new diet. I'm sticking around 1300cal or less a day. Hardcore about it on sun and mon, then today I took it easy. I was over by about 60cal. Tomorrow hardcore again.

183.5

guess who was sick for 2 weeks?

Exactly.
But I'm back.

Tonight I started the 200 situps, 100 pushups, 200 squats programs.
Week 1 Day 1 of each.

Pretty sweet deal.

Walking

Just got back in the gym.
Walking, 2.8mph at 6 degree incline. 180cal in 30min.
Looking back, apparently 10 degrees burns more calories faster. Kinda makes sense that the higher the climb the more you burn. Will keep it in mind.

Then I did burndowns with curls...both bar and separate weights. Also tri's.
p.s. - my left arm is sore as all hell today. Far more than the rest of my body.

186

Off - for 3 weeks

Okay, soooo I've been gone too long again. But here's the thing that gives me hope. The break was much shorter this time, much better than the 6 months or so I did last time.
My schedule changed, threw me out of whack before I really had something set...so yeah. That's my excuse.
Anyway, I got back in the gym so yeah...good stuff. Post shortly.

Off Day

Basic 3

Basic 3, easy enough. It's the running that is holding me back at this point. I'll have to mix it up to fix that.

Then Deadlifts, should have been 5x5 incremental...don't know what you'd actually call that, but I started at 90, then did 100 110 and 120. Stopped at 4 sets.

Then Calf Presses, 5x5 incremental. Started at 45, finished at 105.
Then Bench, 5x5 at 100
Then Leg Presses, 3x12 at 90, and that last set was a doozy. My heart was racing like crazy afterwards.

Good workout though. I head back tomorrow. Least...that's the plan.
Oh, and I've added fiber pills to my diet. I'm averaging something like 20% of my daily intake without them.

181

Off Day

Off Day

Off Day

Walking

Mixed it up a bit.
Just walking the treadmill, 2.5mph, 10degree incline.

250cal in 35min.

Not too shabby.

184

Off Day

Off Day

Off Day

Off Day

Off Day

Basic 3

Running/biking/pullups/dips/situps(3ways)/squats

Running and biking just over level 3, but not level 4
Situps, two sets of 10, so that's level 4
So:
.3/.75/3/3/4/3

Decline Bench 5x5 at 90#
Then I guess an overload hang press? I started at 40# and did 5 reps each of 40/35/30/35/20
The 20 was actually difficult to lift. Craziness.

182.5

Off Day

Off - Michigan Weekend

3 days in Michigan...I did do a ton of walking though.

Off Day

Off Day

Basic 3

Running/biking/pullups/dips/situps(3ways)/squats

Biking was at level 8 today, resting level 3.
Also, situps were one set of 10, and then a set of 5.

Aaand today I did:
.3mile run/.75 biking/3 pullups/3 dips/3 sets of situps/3 squats
Incline Bench 5x5 at 90#
Iso lateral high row 5x5 at 90# *failed on last set, only did 3

184

Off - Vancouver Weekend

4 days off spent in the lovely city of Vancouver. Good times.

Basic 2

So the basic plan is that I do better than the time before...or at least as well as the time before, never worse.
Running/biking/pullups/dips/situps(3ways)/squats

Biking was at level 8 today.

Aaand today I did:
.2mile run/.50 biking/2 pullups/2 dips/2 sets of situps/2 squats

Also regular bench. 5x5 at 90#

183.5

Off Day

Holy Crap!

I am an out of shape lardass.
No...no...it needs caps...LARDASS.
Possibly bold too...LARDASS!
There, with an exclamation mark even...that's what it needed.

This is a cut and paste from May 4th.
That's 4 months ago and I've only gained weight because I haven't been doing jack shit.
So sad, so sad. *shakes head at himself*

So tonight I get started again. I'll be posting my weight here as well, though I do currently plan on trying to track that at traineo. Also, I should do total calories burned I think. We'll see.
I really have to do something though. My self perception is bad right now. I have little to no confidence in my appearance, and while that isn't by any means all of my self worth...it's still kind of a big deal.

Anyway...so on to the cut and paste.
Well mostly, I'll be adding a few things over the next few workouts. There just wasn't enough in this one. I want something akin to the 300 workout eventually. We'll see what I can do.

---
So the basic plan is that I do better than the time before...or at least as well as the time before, never worse.

Running/biking/pullups/dips/situps(3ways)/squats

Running will be in tenth of a mile increments.
Biking, quarter mile. (I did resistance 5 tonight but will definitely up it as that wasn't very difficult)
Pullups, Dips, and squats, one rep increments.
Squats for now will be done with an empty bar. When I get to 10 I'll split out to empty squats no bar, and then weighted sets of 10, posting the weight.
Situps will be done in 5 rep increments until I finally hit a wall, then I'll back down to one each I guess...maybe two, we'll see.
Oh, and situps are done one set of the full reps regularly, then one set for the left side, and one set the right side. So when it says 1 set , I've actually done 15 total situps, 1 set of 5 for each position.

Aaand today I did:
.1mile run/.25 biking/1 pullup/1 dip/1 set of situps/1 squat

Weight will be posted in the far right corner...like so...

183

Sick Day

Rest Day at Crossfit, Sick day for me.

WOD

The basic:
.2/.75/3/3/20/4

Seven rounds for time of:
5 push-ups
10lb dumbbells Squat clean, 10 reps
2 pull-ups

My time was 22:45

Again, this was subbed. Original was:
10 handstand push-ups
45lb squat cleans
10 L-pull-ups

And my time, again, was attrocious...but it was a good workout, a very good workout, and I'm proud of myself for getting through it. I'm completely out of shape.
But yeah...a journey of a thousand steps...
I think that's my new mantra by the way.

Taking tomorrow off. I feel like crap, we'll call it a sick day/rest day.
It's rest for crossfit, and I feel like hell.

Jerry

So the first two get big fat X's because the WOD involved running.
But the basic:
x/x/2/2/15/3

and then the WOD:

"Jerry"

For time:
Run .25mile
Row 500m
Run .25mile

My time was 11:40

Given that my distances were all 1/4 the Rx'd value, that'd put my projected actual Jerry time at 46:20.
Despicable really. Truly despicable.

But, I made it through the first run and the row with no issues. Didn't hit the wall until the second run.

Let's do this one more time

Aaaand go.
It's been over 6 months since I've posted in here.
In that time I've stopped jiu jitsu and gained another 5 pounds. Oh, and no more trips to the gym either...I wouldn't want to get healthy now would I?
Eh...

Anyway, I've started again. I'm trying to make this a regular thing.
I'll be doing a 'better than last time' system.
The idea being, I start very small and increase distance, rep, weight incrementally over time. Always doing the same amount as the last workout, or one better. Never less.

Also, I'm going to be working crossfit again. I'll be doing the workouts at 1/4 the value for now. Either 1/4 weight, reps, time...whatever. When they get easy, I'll move to 1/3...and so on, until I'm doing them as posted.

First things first. I'll go back a few days and post my last two workouts. That will mark my official journey back to being fit again.

Wish me luck and such.

Off

Off

Off

Basic

Continuing with the basic workout

Aaand today I did:
.2 mile running
.50 mile biking
2 pullups
2 dips
10 situps
2 squats

Basic

So the basic plan is that I do better than the time before...or at least as well as the time before, never worse.

Running/biking/pullups/dips/situps(3ways)/squats

Running will be in tenth of a mile increments.
Biking, quarter mile.
Pullups, Dips, and squats, one rep increments.
Situps will be done in 5 rep increments until I finally hit a wall, then I'll back down to one each I guess...maybe two, we'll see.
Oh, and situps are done one set of the full reps regularly, then one set for the left side, and one set the right side.
So when it says 5 reps, I've actually done 15, 5 for each position.

Aaand today I did:
.1 mile running
.25 miles biking
1 pullup
1 dip
5 situps
1 squat