Tuesday, May 17, 2011

Two Days In

So I am two days into my official workout plan and I feel dead.  Yesterday wasnt that bad, all I did then was walking and strength training but today is what got me.  Today was my first day of the C25K program.  Im actually surprised though that I was able to make it through it, I actually found that jogging the easier part of what I did today.  It was the damn elliptical that got me the most.  I really never used one for the purpose of exercising, I would usually just play around on one and never set the resistance or anything on it.  Well anyway Im so going to relax in a nice warm bath and let my muscles relax and hope that they dont hurt too bad in the morning, although my neck already hurts.

Monday, May 16, 2011

Lovely!

I was gonna post this earlier but got busy with something else.  Anyway today was my weekly weigh in and right now I could kill my scale!  I gained 0.2 pounds, ok ya I know that aint much but I killed myself last week on the treadmill.  Oh well its another week and another chance to drop weight and workout harder.  Anyway Im about ready to head to the gym for a couple hours and start my nine week plan (see previous posts).  Im so gonna be dead tired when Im done and gonna be sore as hell tomorrow but I have to push through it in order to get to where I need to be.  It so gonna totally suck for the first week or so but its for the best.  Wish me luck! (Im gonna need it)

My Nine Week Work Out Plan

Week One (May 16 - May 21)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 2 speed @ 3.5
Shoulder Press 3 sets of 10 @ 40 lb
Crossover 3 sets of 10 @ 40 lb
Lat Pulldown 3 sets of 10 @ 40 lb
Preacher Curl 3 sets of 10 @ 40 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 30 minutes
Elliptical 15 minutes
Leg Extensions 3 sets of 10 @ 40 lb

Week Two (May 23 - May 28)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 2 speed @ 4
Shoulder Press 3 sets of 10 @ 60 lb
Crossover 3 sets of 10 @ 60 lb
Lat Pulldown 3 sets of 10 @ 60 lb
Preacher Curl 3 sets of 10 @ 60 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 45 minutes
Elliptical 30 minutes
Leg Extensions 3 sets of 10 @ 60 lb

Week Three (May 30 - June 4)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 4 speed @ 3.5
Shoulder Press 3 sets of 10 @ 80 lb
Crossover 3 sets of 10 @ 80 lb
Lat Pulldown 3 sets of 10 @ 80 lb
Preacher Curl 3 sets of 10 @ 80 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes
Elliptical 30 minutes ~ increase resistance
Leg Extensions 3 sets of 10 @ 80 lb

Week Four (June 6 - June 11)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 4 speed @ 4
Shoulder Press 4 sets of 10 @ 40 lb
Crossover 4 sets of 10 @ 40 lb
Lat Pulldown 4 sets of 10 @ 40 lb
Preacher Curl 4 sets of 10 @ 40 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes ~ increase resistance
Elliptical 30 minutes ~ increase resistance
Leg Extensions 4 sets of 10 @ 40 lb

Week Five (June 13 - June 18)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 6 speed @ 3.5
Shoulder Press 4 sets of 10 @ 60 lb
Crossover 4 sets of 10 @ 60 lb
Lat Pulldown 4 sets of 10 @ 60 lb
Preacher Curl 4 sets of 10 @ 60 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes ~ increase resistance
Elliptical 30 minutes ~ increase resistance
Leg Extensions 4 sets of 10 @ 60 lb

Week Six (June 20 - June 25)

Monday/Wednesday/Friday
 Treadmill 60 minutes incline @ 6 speed @ 4
Shoulder Press 4 sets of 10 @ 80 lb
Crossover 4 sets of 10 @ 80 lb
Lat Pulldown 4 sets of 10 @ 80 lb
Preacher Curl 4 sets of 10 @ 80 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes ~ increase resistance
Elliptical 30 minutes ~ increase resistance
Leg Extensions 4 sets of 10 @ 80 lb

Week Seven (June 27 - July 2)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 8 speed @ 3.5
Shoulder Press 5 sets of 10 @ 40 lb
Crossover 5 sets of 10 @ 40 lb
Lat Pulldown 5 sets of 10 @ 40 lb
Preacher Curl 5 sets of 10 @ 40 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes ~ increase resistance
Elliptical 30 minutes ~ increase resistance
Leg Extensions 5 sets of 10 @ 40 lb

Week Eight (July 4 - July 9)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 8 speed @ 4
Shoulder Press 5 sets of 10 @ 60 lb
Crossover 5 sets of 10 @ 60 lb
Lat Pulldown 5 sets of 10 @ 60 lb
Preacher Curl 5 sets of 10 @ 60 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes ~ increase resistance
Elliptical 30 minutes ~ increase resistance
Leg Extensions 5 sets of 10 @ 60 lb

Week Nine (July 11 - July 16)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 10 speed @ 3.5
Shoulder Press 5 sets of 10 @ 80 lb
Crossover 5 sets of 10 @ 80 lb
Lat Pulldown 5 sets of 10 @ 80 lb
Preacher Curl 5 sets of 10 @ 80 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes ~ increase resistance
Elliptical 30 minutes ~ increase resistance
Leg Extensions 5 sets of 10 @ 80 lb

C25K Program (Couch To 5K)

C25K

ONE ~ Brisk 5 minute warm-up walk. Then alternate 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes.
~ One ~ Two ~ Three ~

TWO ~ Brisk 5 minute warm-up walk. Then alternate 90 seconds of jogging with 2 minutes of walking for a total of 20 minutes.
~ One ~ Two ~ Three ~

THREE ~ Brisk 5 minute warm-up walk. Then do two reps of the following: jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes.
~ One ~ Two ~ Three ~

FOUR ~ Brisk 5 minute warm-up walk. Then jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2 1/2 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes
~ One ~ Two ~ Three ~

FIVE ~ Brisk 5 minute warm-up walk. Then jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes, jog 5 minutes.
~ One ~

Brisk 5 minute warm-up walk. Then jog 8 minutes, walk 5 minutes, jog 8 minutes.
~ One ~

Brisk 5 minute warm-up walk. Then jog 20 minutes with NO walking.
~ One ~

SIX ~ Brisk 5 minute warm-up walk. Then jog 5 minutes, walk 3 minutes, jog 8 minutes, walk 3 minutes, jog 5 minutes.
~ One ~

Brisk 5 minute warm-up walk. Then jog 10 minutes, walk 3 minutes, jog 10 minutes.
~ One ~

Brisk 5 minute warm-up walk. Then jog 25 minutes with NO walking.
~ One ~

SEVEN ~ Brisk 5 minute warm-up walk. Then jog 25 minutes with NO walking.
~ One ~ Two ~ Three ~

EIGHT ~ Brisk 5 minute warm-up walk. Then jog 28 minutes with NO walking.
~ One ~ Two ~ Three ~

NINE ~ Brisk 5 minute warm-up walk. Then jog 30 minutes with NO walking.
~ One ~ Two ~ Three ~


Sunday, May 15, 2011

Add on to my earlier post

Well to add on to my earlier post I have been told that the best way to help lose weight and get healthier is to drink water and make sure you drink the amount that is right for your body.  The way to figure that out is to take your current body weight and divide that by 2, that number is the number of ounces of water that you should be drinking per day.  So if I were to use my weight from my last weigh in which was 203 and divide that by 2 that would equal 101.5.  I currently drink roughly around 80 to 100 ounces of water a day on average.  I know that for some the number they get will seem like a lot but really its not, I hardly notice that Im drinking as much as I am, and honestly since I increased my intact Im not as hungry all the time.  Yes the larger intake of water can be hard on your bladder but once your body adjusts to the increase it not bad.  I have also noticed that Im more relaxed, crave less and sleep better since I increased my water intake. 

Looking at the time length compared to what I need to loss

So I basically need to loss around 68 pounds (weigh in is tomorrow!).  Anyway they say that to healthily loss weight you need to loss between 1/2 pound and 2 pounds per week, that would equal as little as 2 - 2/5 pounds per month and as much as 8 - 10 pounds per month.  Well I sat down and figured out how long it would take me to loss the max which would be anywhere from 6 to 8 months to get where I want to be!  That seems so far away and I just dont know if I can do it.  Everytime I go to the gym I start working out and just dont have the energy to keep going.  I know that I need to push myself but its hard.  I just want to see a difference and I know that wont happen for sometime and will never happen if I give up.  I want more children and I want to be healthy for both myself and them and most importanly I want to be healthy for Dante and to show him that when you put you mind to something you can do it. 

Tuesday, May 10, 2011

Am I Really Doing This!

Wow things that we do to loss weight!  Anyway lol Im still struggling and having no luck so we finally got a membership at the gym here and tonight was the second night down there.  Last night I dont remember what all I did down there but I swear I just about killed myself.  Tonight I tried to keep track of it better.   I also now have an account with myfitnesspal, can find me under oregon86.  Im able to track what I eat and how many calories I burn when working out.  What I ate today put me over my calorie intake but after I worked out tonight I burned enough to where I had over 200 calories left over lol I hope this finally works for me and I can finally start losing again. 

I also started a program tonight thats called 'couch to 5k' or 'C25K' its a walking/jogging program designed to getting you fit enough to run a 5k (which i really have no plans on doing lol).  Tonight and for a total of three nights in supposed to alternate 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes and Im so outta shape I didnt even make it half way!  Wow I really didnt think it would be that hard.  Oh well its a nine week program and I cant wait till Im able to finish it.