Great Lakes Fitness Center

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Ripcode
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Re: Great Lakes Fitness Center

Post by Ripcode »

Goal: 180-185 Lbs
11/02/09 weighed in at 203.0 lbs
11/09/09 weighed in at 204.5 lbs +1.5
11/16/09 weighed in at 203.5 lbs -1.0
11/23/09 weighed in at 202.0 lbs -1.5
11/30/09 weighed in at 199.5 lbs -2.5
12/07/09 weighed in at 198.5 lbs -1.0
12/14/09 weighed in at 195.5 lbs -3.0
12/21/09 weighed in at 194.5 lbs -1.0
12/28/09 weighed in at 194.0 lbs -0.5
01/04/10 weighed in at 193.0 lbs -1.0
01/11/10 weighed in at 190.0 lbs -3.0
01/18/10 weighed in at 190.5 lbs +0.5
01/25/10 weighed in at 188.0 lbs -2.5
02/01/10 weighed in at 191.5 lbs +3.5 <-- Port Huron weekend was rough! :shock:
02/08/10 weighed in at 188.5 lbs -3.0 Almost back to my pre-Port Huron weekend. :?
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Re: Great Lakes Fitness Center

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1/4: 190/190/160
1/11: 190/185/160 (-5)
1/19: 190/183/160 (-2)
1/26: 190/182/160 (-1)
2/1: 190/180.5/160 (-1.5)
2/8: 190/180/160 (-.5)

No much of a loss this week, but hey it's still a loss! :D And it means I am offically 1/3 the way to my first weight loss goal!! :mrgreen:
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Re: Great Lakes Fitness Center

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Thumper wrote: And it means I am offically 1/3 the way to my first weight loss goal!! :mrgreen:
:thumbs: :thumbs: :thumbs:
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Re: Great Lakes Fitness Center

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*Bought a new digital scale... I recommend one not purchase a new scale part way through weight loss program!!!
*I almost croaked when I weighed in with the new scale... I recommend one not purchase a new scale part way through weight loss program!!!
*So much for 119 tomorrow... I recommend one not purchase a new scale part way through weight loss program!!!
*ugh!!! I recommend one not purchase a new scale part way through weight loss program!!!

12/26/09 125/125/115
01/12/10 125/125/115
01/27/10 125/123/115
02/03/10 125/121.5/115
02/09/10 125/122.2/115

Stardust out out out!! with more of her to love :(
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Re: Great Lakes Fitness Center

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Stardust wrote:*ugh!!! I recommend one not purchase a new scale part way through weight loss program!!!
Don't worry you'll get back to the 119! :thumbs:
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Re: Great Lakes Fitness Center

Post by Stardust »

Thumper wrote:
Stardust wrote:*ugh!!! I recommend one not purchase a new scale part way through weight loss program!!!
Don't worry you'll get back to the 119! :thumbs:
Thank you! I am even more determined now. (even if it means weighing on the previous scale) LOL
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Re: Great Lakes Fitness Center

Post by Kal »

Ok. On week 2 of my 2nd round of p90x. Still have'n probs with the lower gut and sides. Any one have any more tips on what could be done. Or just keep at what I am doing and just wait it out?
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Re: Great Lakes Fitness Center

Post by Crimson »

Just keep at it. It took a while for my obliques to get adjusted to the workouts, and once they did, I changed my leg and hip positioning to make the Oblique V-ups harder, but that was only within the last few weeks.
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Re: Great Lakes Fitness Center

Post by Ripcode »

Goal: 180-185 Lbs
11/02/09 weighed in at 203.0 lbs
11/09/09 weighed in at 204.5 lbs +1.5
11/16/09 weighed in at 203.5 lbs -1.0
11/23/09 weighed in at 202.0 lbs -1.5
11/30/09 weighed in at 199.5 lbs -2.5
12/07/09 weighed in at 198.5 lbs -1.0
12/14/09 weighed in at 195.5 lbs -3.0
12/21/09 weighed in at 194.5 lbs -1.0
12/28/09 weighed in at 194.0 lbs -0.5
01/04/10 weighed in at 193.0 lbs -1.0
01/11/10 weighed in at 190.0 lbs -3.0
01/18/10 weighed in at 190.5 lbs +0.5
01/25/10 weighed in at 188.0 lbs -2.5
02/01/10 weighed in at 191.5 lbs +3.5 <-- Port Huron weekend was rough! :shock:
02/08/10 weighed in at 188.5 lbs -3.0 Almost back to my pre-Port Huron weekend. :?
02/15/10 weighed in at 186.5 lbs -2.0
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Re: Great Lakes Fitness Center

Post by Kal »

This week not doing the 2'a days. Going to try something else

Monday- chest,back & ABs
Tuesday - shoulders & Arms
Wednesday - Chest,back & ABs
Thursday - shoulders & Arms
Friday - Chest,back & Abs
Saturday - Shoulders & arms
Sunday- stretch X

Going to see how this kicks my butt.
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Re: Great Lakes Fitness Center

Post by Crimson »

That could be borderline overtraining. If you feel you need the resistance more than cardio & legs, I'd suggest scaling back a bit and including a low-impact day for Days 3 and 6, then a total relaxation/recovery day for Day 7.
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Re: Great Lakes Fitness Center

Post by Kal »

Crimson wrote:That could be borderline overtraining. If you feel you need the resistance more than cardio & legs, I'd suggest scaling back a bit and including a low-impact day for Days 3 and 6, then a total relaxation/recovery day for Day 7.

Ya, was thinking about Friday as a run and stretch x day.

Also, just wanted to see if I could do it all :)
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Re: Great Lakes Fitness Center

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1/4: 190/190/160
1/11: 190/185/160 (-5)
1/19: 190/183/160 (-2)
1/26: 190/182/160 (-1)
2/1: 190/180.5/160 (-1.5)
2/8: 190/180/160 (-.5)
2/15: 190/177.5/160 (-2.5)

So my new gym opens on Wendesday. And I am actually looking forward to it. Hopefully, it should help the weight to continue falling off. :)
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Re: Great Lakes Fitness Center

Post by Crimson »

I suppose that after giving all this advice, I should nut up or shut up :)

After 2 full rounds of P90X helped me drop a bunch of excess fat, I'm focusing on adding lean mass which is a lot tougher than it sounded. Unfortunately, it's not about eating whatever I want as long as I work out, because that just translates right back to fat.

Through the first 4 weeks of Round 3 of the X, I came to the realization that my body has adjusted already. Despite increasing the weight, and feeling the fatigue immediately after a workout, my recovery time was just too fast. Some lingering soreness, but nothing to the intensity of when I first started. I hardly broke a sweat either. All of that told me that I had gotten used to the routine.

So I've shaken it up in the last 2 weeks by increasing my protein intake, attempting to lower carbohydrates where possible, and slowly bringing in unsaturated fats. My workout routine also consists of dumbbell-focused exercises of additional sets and slightly more reps but with stepped weight increases per set.

For P90X, a typical resistance series might be 8-10 reps of Exercises A, B, C, and D, then a repeat of that cycle before moving to the next group. For this one, I'm doing 4 sets Exercise A, with rep ranges of 12, 10, 10, and 8 respective reps. Each set gets an increased amount of weight, so for the 12 reps, I might be pushing 30 lb. 'bells with each arm on dumbbell bench press, for example. Then for the next set, I'll increase it to 35 lbs. per arm (and repeat with the next set), but for the last set of 8, I'll try to push 40s.

The intent is to increase the total reps and weight compared to P90X, but incrementally.

Whether it'll work in the long-run, I don't know, but as of today, my upper arms have gained ½" in circumference, compared to August's measurements just prior to starting P90X. That I've lost the fat layer around them over the last 6 months AND they're bigger now makes me happy, and tells me that all of this "health 'n' fitness" stuff is working.

Especially affirming when I donated blood in early November and the nurse remarked that I had no fat in my forearms when she was looking for the vein to stick.

For my MCCC plan, I am going to focus this month and March to gaining mass and all of April to trimming it down with maintenance resistance and increased aerobics (but not in that ridiculously unhealthy bodybuilder way -- I still like water and food).
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Re: Great Lakes Fitness Center

Post by Kal »

Good job. Rome. Not sure I will have my motor city costume ready. But hope that I will be near the shape in order to be able to pull it off.

Crimson wrote:I suppose that after giving all this advice, I should nut up or shut up :)

After 2 full rounds of P90X helped me drop a bunch of excess fat, I'm focusing on adding lean mass which is a lot tougher than it sounded. Unfortunately, it's not about eating whatever I want as long as I work out, because that just translates right back to fat.

Through the first 4 weeks of Round 3 of the X, I came to the realization that my body has adjusted already. Despite increasing the weight, and feeling the fatigue immediately after a workout, my recovery time was just too fast. Some lingering soreness, but nothing to the intensity of when I first started. I hardly broke a sweat either. All of that told me that I had gotten used to the routine.

So I've shaken it up in the last 2 weeks by increasing my protein intake, attempting to lower carbohydrates where possible, and slowly bringing in unsaturated fats. My workout routine also consists of dumbbell-focused exercises of additional sets and slightly more reps but with stepped weight increases per set.

For P90X, a typical resistance series might be 8-10 reps of Exercises A, B, C, and D, then a repeat of that cycle before moving to the next group. For this one, I'm doing 4 sets Exercise A, with rep ranges of 12, 10, 10, and 8 respective reps. Each set gets an increased amount of weight, so for the 12 reps, I might be pushing 30 lb. 'bells with each arm on dumbbell bench press, for example. Then for the next set, I'll increase it to 35 lbs. per arm (and repeat with the next set), but for the last set of 8, I'll try to push 40s.

The intent is to increase the total reps and weight compared to P90X, but incrementally.

Whether it'll work in the long-run, I don't know, but as of today, my upper arms have gained ½" in circumference, compared to August's measurements just prior to starting P90X. That I've lost the fat layer around them over the last 6 months AND they're bigger now makes me happy, and tells me that all of this "health 'n' fitness" stuff is working.

Especially affirming when I donated blood in early November and the nurse remarked that I had no fat in my forearms when she was looking for the vein to stick.

For my MCCC plan, I am going to focus this month and March to gaining mass and all of April to trimming it down with maintenance resistance and increased aerobics (but not in that ridiculously unhealthy bodybuilder way -- I still like water and food).
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Re: Great Lakes Fitness Center

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Ok, so last night was the first night at the gym. I worked out on the elliptical machine for 15 mins and then a 2 min cool down. It has sensors to monitor my heart rate. At one point my heart rate was hovering around 180. Yes I was sweating and working out hard, but I was not running at my fastest. A 180 HR seems really high.

I have been doing a little reading and to maximize fat burning I should be at a lower HR, but exersicing longer. Does that sounds about right? Should I be worried about a 180 HR while exercising?
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Re: Great Lakes Fitness Center

Post by Ripcode »

Thumper wrote:Ok, so last night was the first night at the gym. I worked out on the elliptical machine for 15 mins and then a 2 min cool down. It has sensors to monitor my heart rate. At one point my heart rate was hovering around 180. Yes I was sweating and working out hard, but I was not running at my fastest. A 180 HR seems really high.

I have been doing a little reading and to maximize fat burning I should be at a lower HR, but exersicing longer. Does that sounds about right? Should I be worried about a 180 HR while exercising?
Try this target heart rate calculator:

http://exercise.about.com/cs/fitnesstools/l/bl_THR.htm
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Re: Great Lakes Fitness Center

Post by Crimson »

180 is very high. At a beginner level, scale back on the exertion, and keep your max around 150-160. As you progress, you'll notice your recovery time getting faster (over several weeks, so don't expect it tomorrow ;)). Then you'll be able to push harder because you'll need to. Your body will adjust slowly to the exertion and will begin to compensate (which is where the increased fitness and fat loss comes into play).
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Re: Great Lakes Fitness Center

Post by Stardust »

I am excited about my weigh in today though slow progress.

12/26/09 125/125/115
01/12/10 125/125/115
01/27/10 125/123/115
02/03/10 125/121.5/115
02/09/10 125/122.2/115
02/20/10 125/121.2/115
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Re: Great Lakes Fitness Center

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1/4: 190/190/160
1/11: 190/185/160 (-5)
1/19: 190/183/160 (-2)
1/26: 190/182/160 (-1)
2/1: 190/180.5/160 (-1.5)
2/8: 190/180/160 (-.5)
2/15: 190/177.5/160 (-2.5)
2/22: 190/176/160 (-1.5)

So a total loss of 14 pounds now! I am so happy.

And scaling back my HR seemed to help this week. I was able to work out longer then when I was pushing my max. And still looking forward to hitting the gym every day. :)
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