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 Post subject: Lean Bheef
PostPosted: Sat Oct 22, 2011 9:59 am 
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Joined Lifetime Fitness again. Maybe if I exercise regularly, I'll hate myself a little less.
<Eeyore> I'll probably end up hating myself more for failing at my goals. </Eeyore>


Elliptical 1 mile 19:47
Abdominal crunch device 40 lbs 15x4
arm curl thing 25 lbs 10x2
Chest press 40 lbs 10x3
shoulder press 40 lbs 8x1
Bike 2.10 miles 20:00
Dead

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 Post subject: Re: Lean Bheef
PostPosted: Sun Oct 23, 2011 1:52 pm 
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Elliptical 1 mile 18:35
Bicep curl 20 lbs 8x4
Elliptical 0.40 10:00

I suck

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PostPosted: Sun Oct 23, 2011 5:54 pm 
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Just keep it up Mookhow, these things take awhile. Rome wasn't built in a day and most folks have to work it for awhile before they start seeing substantial results.

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PostPosted: Sun Oct 23, 2011 6:31 pm 
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Take frequent rest days early on. It'll keep the soreness down, reduce injury potential,and hopefully reduce the burnout factor.


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 Post subject: Re: Lean Bheef
PostPosted: Mon Oct 24, 2011 7:11 pm 
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What Midgen said.

The key is to stick with it long enough to see some results. In, say, 2 months you'll look at yourself and say "Damn.. I look good!"

You may not look fantastic by the standards of the media (I sure as hell never do) but you'll look and feel better compared to how you did look and feel.

Hang in there.

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PostPosted: Tue Oct 25, 2011 12:58 pm 
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Exercise definitely works as an anti-depressant for me and just makes me feel better in general. Well that and eating good food which I've been rather lacking recently.

My advice is to find something you enjoy doing to get your exercise.

Good luck!

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 Post subject: Re: Lean Bheef
PostPosted: Tue Oct 25, 2011 12:58 pm 
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Mookhow wrote:
Elliptical 1 mile 18:35
Bicep curl 20 lbs 8x4
Elliptical 0.40 10:00

I suck



Like others said, keep at it. If I learned anything as a guy who weighed 120 lbs and would frequent several different gyms with other strangers a LOT bigger and stronger than me, it's that the mere fact that you are there and working out that gets you their respect and camaraderie. I remember one dude who was benching over 300 lbs asking me to spot him. My reaction was "Uhhhhh........." But he was cool about it, and just needed a little extra help and that little help went a long way for him.

When I first started, I could barely benchpress about 80% of my weight. But after a few months of going about twice a week, I was easily pressing more than my bodyweight (at least a 110% increase in the amount of weight pressed).

Strength will come. It's all about adding more weight slowly as you progress, pushing your limits, and making sure your muscles heal in between visits. I would alternate muscle groups on different days.

So, to sum up: You'll get stronger, and don't worry about not being able to lift/endure as much as others.

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 Post subject: Re: Lean Bheef
PostPosted: Tue Oct 25, 2011 9:59 pm 
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Had a fitness assessment thingy this evening.
Height: 5'3"
Weight: 183 lbs.
BMI: 32.4 kg/m^2 with a big X through it
Max VO2: 38.7 ml/kg min
Bicep Strength: 32 lbs.
Sit and Reach: 11.8 in
Body Composition: 33.7% fat
Overall Fitness: 29.2 percent
Body Age: 45

My goals are 14.7% body fat, 150 lbs body weight (128 lean mass, 22 fat mass)
And they say I can reach my goal in 33 weeks.

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PostPosted: Wed Oct 26, 2011 5:21 pm 
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I think you can do it. That doesn't sound unreasonable at all.

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 Post subject: Re: Lean Bheef
PostPosted: Wed Oct 26, 2011 5:39 pm 
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Elliptical 0.60 11:18
Foot in agony
Bicycle 1.61 8:36

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 Post subject: Re: Lean Bheef
PostPosted: Mon Oct 31, 2011 7:54 am 
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Friday:
Spoke to trainer for 2nd free session. Recommend I eat better, nutrition is 70% of fitness.
Established my AT is 130. Not confident about that number.
Gave me a 45 minute long cardio workout regimen.

Sunday:
Cycled 30 minutes. I'm going to need to build up to this 45 minute thing.

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 Post subject: Re: Lean Bheef
PostPosted: Wed Nov 02, 2011 10:58 am 
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Mookhow wrote:
Established my AT is 130. Not confident about that number.


AT?

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PostPosted: Wed Nov 02, 2011 11:24 am 
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Anaerobic threshold

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 Post subject: Re: Lean Bheef
PostPosted: Wed Nov 02, 2011 9:20 pm 
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Exercise Bike 30 minutes. Don't remember how many miles it said, but oscillated from level 4 to level 7 resistance, per the exercise plan given to me. Still not up to 45 minutes, but at least I didn't have to stop in the middle.

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PostPosted: Wed Nov 02, 2011 10:18 pm 
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You should be able do 45 min with less resistance or at a slower pace, no?

Are you monitoring your heartrate?


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 Post subject: Re:
PostPosted: Thu Nov 03, 2011 4:02 pm 
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Midgen wrote:
You should be able do 45 min with less resistance or at a slower pace, no?

Are you monitoring your heartrate?


I dunno. Maybe. I am monitoring my heartrate, with some chest strap thing that talks to the exercise bike.

On a side note, my ankle hurts today :psyduck:

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 Post subject: Re: Lean Bheef
PostPosted: Thu Nov 03, 2011 5:21 pm 
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Make sure you ice and stretch.

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 Post subject: Re: Lean Bheef
PostPosted: Sun Nov 20, 2011 8:41 am 
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My friend wants to start a free weight routine, so he suggested I do it with him. Last night, we did bench press, squats, military press(?), and deadsomethingorother. 3 sets of 10 each.

Bench Press: 45 lbs (bar only), 55, 65
Squats: 55, 65, 75
Military Press (bar only): 5 reps, 6 reps, 6 reps
Deadlift(?): 50 lbs x2.5

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PostPosted: Sun Nov 20, 2011 2:14 pm 
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All good lifts to be doing.

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 Post subject: Re: Lean Bheef
PostPosted: Sun Nov 20, 2011 2:37 pm 
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My friend wants to do some sort of abdomen thing, too, if you have any suggestions.

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PostPosted: Sun Nov 20, 2011 3:02 pm 
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Deadlifts and squats will work your core, so will the presses since you want everything to be tight when you're doing them. They support your spine and keep everything in place. So I'd put all my energy and effort into the above lifts.

If you wanted to a bit of core/abs work anyway, I'd say do something like this:

http://www.youtube.com/watch?v=dfgjWFKP5Mo

but dont over do it. Abs are a small muscle group, easy to beat up.

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 Post subject: Re: Lean Bheef
PostPosted: Sat Nov 26, 2011 10:45 pm 
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Bench 55x10, 60x8, 65x6
Squats 65, 85, 95
Military bar only 8, 4, 4 reps
Dead lift 65, 75, 85 (x8)
Captain's chair/free hanging/sit-up machine/exercise ball random undignified flailing. At least the exercise ball I could feel was my abdomen sucking rather than my knee or my arms or whatever.

Overall I think I improved a little in some places and did worse in others. Hopefully I will recover faster this time.

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PostPosted: Mon Nov 28, 2011 9:48 am 
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As with most things consistency is key. Keep plugging away!

As for the lean part of "Lean Bheef" make sure you're putting effort into eating good food too.

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 Post subject: Re: Lean Bheef
PostPosted: Thu Dec 01, 2011 9:07 am 
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More weightlifting. What happened to all the cardio I'm supposed to be doing? **** slacker.

Bench 65 70 75 (x5)
Squats 85, 95, 105
Exercise ball situp-ish things 3 sets of 10
Military bar only (x10), 50 (x7), 55 (x2)
Dead Lift 75, 85, 95 (x8)

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 Post subject: Re: Lean Bheef
PostPosted: Sat Dec 03, 2011 11:43 pm 
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Military 50, 55x6, 60x4
Dead lift 85, 95, 105x6
Exercise ball sit ups 10x3
Bench 75, 80x6, 85x0
Squats 95, 105, 115

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