Great Lakes Fitness Center

[SHIMKO]

Thanks rome....right now i am changing my bad habits, before i go hardcore. I am easing into it. I am really proud of what i have done so far. I will get there...i think i have a scale i can use for food.

[Wags]

Way to go my man!!!! You have to start somewhere and I have found, after many attempts, that little by little it WAY better. Especially if you have as many bad habits as we do... lol.

Good luck my brother!!!! If I can help at all, with anything, let me know!!!

[SHIMKO]

How often should one be weighing themselves? What time of day?

[Crimson]

AT MOST once a week. Same time of day each time -- usually in the morning right when you wake up, because hydration levels will affect the number on the scale.

[Wags]

Yup. What Rome said. I weigh myself when I get out of bed AFTER you go to the bathroom. Your body has used up most the water while you sleep.

[SHIMKO]

I had a rough week last week, cheated twice because of my baby being sick most of the week....I was scared to do my Monday weigh in....But I lost 2 more pounds...WOW, that did nothing but motivate me to have a hell of a good week this week.

[Dankelzaga]

Recently watched a pretty good documentary called "Sick, Tired, and Nearly Dead". It's currently available on Netflix and I'm sure other places. While I'm not going to go the 100% juicing fasting route..I certainly think it has some attractive benefits.
I've always ran, always worked out...but I eat like nobody's business and when your taking in the amount of bad, processed food that I do..it's simply a guaranteed trip to poor health. Time to make a change as I would prefer to be a generic rebel pilot versus Porkins.

Also..there is absolutely one thing I do know..do not let a scale be the end all be all of your progress. If your working out and exercising, the scale may be a real downer for you. Let how you feel and how you look motivate you..your weight may be the same..but that old 501st shirt you haven't worn in years may just suddenly fit.

Take care, good luck and Semper Fi

[Crimson]

After my two weeks of self-imposed self-pity and final exams for the semester, I'm concentrating more on weights again. The running, I'll have to put on hold until I get some more professional evaluations. I've already had to cancel out on one race, so with WD coming up, I don't want to cancel another one due to injury.

And with the baby coming soon, I needed to make new arrangements for working out, since I may end up using our home gym as storage for not-yet-needed baby stuff. I signed up with Snap Fitness yesterday (and they gave me the discounted student rate!), since the gym is a quarter-mile from my house, open 24 hours, and I'm taking on-line classes next year for fall & winter, which means I won't be going anywhere near the OU campus (plus, as some may have seen on Facebook, I'm not exactly going to be leaving an infant in the car while I go work out since the only time I'd drive near there is after work and picking up the kid from my mother -- surefire Parent of the Year award there ).

Posting my workouts in conjunction with my private thread at 300DC for personal accountability.

• 1 mile 7.5 mph warm-up treadmill run
• Lat pull-down: 10@110 x3
• Deadlift: 10@200 x3
• Dumbbell Bent-over row: 8@50 x3
• Dumbbell Bench-press: 10@50 x2, 5@50
• Calf-Raise (machine thingie): 12@135, 10@150, 12@150
• Assisted dips: 15@+10 x3
• Leg press: 10@250 x2, 12@270
• Delt fly: 10@35 x3
• Bicep curl: 8@30, 4@30+4@25, 8@25

Key: each exercise is listed as reps@weight per set. So for the lat pull-down, I did 3 sets of 10 reps at 110 lbs. For the bicep curl, I managed 8 reps with a pair of 30 lb. dumbbells for the first set, and only 4 for the second set before I switched down to the pair of 25 pounders, and finished with a set of 8 at 25 lbs.

[SHIMKO]

I didnt fall off the train completely...I gained 2 pounds after Vegas....But I lost them right back after 2 weeks. I started running at night. I am training for my game at Commerica in 2 weeks. Time to eat 100% healthy again...Here I go!

[Crimson]

• Assisted pull-ups: 12@+10 x2, 10@+10
• Bench press: 10@150, 8@150, 6@150
• Deadlifts: 5, 6, 7 @205
• Low-row (machine): 8, 10, 8 @90
• Dumbbell Overhead press: 10, 8, 7 @40
• Dumbbell delt fly: 10@30 x3

+0.6 miles running to and from gym

[Mira_Darkstar]

Since I started back on a weight loss challenge through my work I have lost about 9 lbs and I am at week 8 or 12.

[Crimson]

Looks like I've been lax in posting workout results.

May 3

• 1 mile run in my new shoes

May 4

• Pull-ups: 12, 10, 10 @ +8
• Delt flys: 10@30 x3
• Bicep curls: 10@30 x3
• Bent-over rows: 10@45 x3
• Overhead press: 10@40 x2, 8@40
• Leg press: 12@270, 10@290 x2
• Calf raises: 10@135, 15@135 x2
• Adductor & abductor lifts: 10@30 x3 each leg, each side
• Chest press: 10@130, 7@150, 6@150

May 6

• 2 mile run

May 7

• Pull-ups: 15@+8, 8@+6, 4@+6/4@+8
• Deadlifts: 8@205 x3
• Bench press: 11@155 x2, 8@155
• Dumbbell Bent-Over Row: 10@45, 12@45 x2
• Dumbbell Overhead Press: 12@40, 9@45, 5@45+4@40
• Squats (Smith): 8@185 x3
• Dumbbell Bicep Curl: 9@35, 8@35, 7@35
• Dumbbell Delt Fly: 10@30 x3
• Calf raise (Smith): 12@225, 20@225 (speed sets, x2)
• Adductors/Abductors: 10@40 x2 (each leg), 10@50

2 sets of 10 burpees interspersed in there somewhere.

May 9

• Pullups: 10@+8 x2, 8@+8*
• Bench press: 10@155 x3
• Bent-over dumbbell row: 10@50 x3
• Overhead dumbbell press: 10@45, 10@45**, 10@40
• Posterior deltoid dumbbell fly: 15@25, 9@30 x2
• Leg press: 10@310 x3
• Bicep dumbbell curl: 10@30, 8@35 x2
• Deltoid dumbbell fly: 10@30 x3
• Smith-machine calf raise: 15@245, 15@265 x2
• Abductors (machine): 15@90, 12@110, 15@110
• Adductors (machine): 10@90, 12@110, 15@120

25 burpees (had to pause at 12 and 18 to catch my breath)

*: I didn't notice the weight chart on the assisted pull-up machine before. The setting of "8" means a 40 lb. assist. This would explain why I'm able to crank out 10-12 at a go whereas with unassisted pull-ups, I was able to do maybe 5-7 at a crack. I had mistakenly thought the 8 meant 8 lbs., and so I was quite high on myself and thinking "WOW!!! I got REALLY strong!" Nope. Chuck Testa. No matter -- that just means I have to keep working hard so that I can crank out 10-12 without assistance.

**: Sloppy as hell.

May 10

• 1.5 mile run

[Crimson]

Tonight:

• Pull-ups: 12@+8, 10@+8 x2
• Bench press: 12@155, 10@155, 7@155
• Bent-over dumbbell row: 10@50 x3
• Overhead dumbbell press: 12@40 x2, 10@40
• Posterior delt flys: 12@30, 10@35 x2
• Leg press: 10@310, 12@310, 15@310
• Delt flys: 10@30 x3
• Deadlift: 8@215 x3
• Abductors: 15@130 x2, 15@140
• Adductors: 8@130, 4@130+6@120, 10@120

25 burpees (15+10)
0.5 mile (walked to and from gym this evening; nice weather)

Funny thing about weighing oneself immediately after a workout. The body is so out of whack that the scale told me I weighed 156 at 18% bodyfat. I'll probably read something like 153 tomorrow morning (and the same BF% due to dehydration) Yeah, three pounds overnight? Hahano.

[Mowskwoz]

What is a burpee?

The only burpee I do is after I down a large slurpee.

[Crimson]

This:


Full version on YouTube

[FuzzyVelcro]

I just read through this entire thread and having just started back on my own journey to health and fitness (again ) a few days ago I have to say thank you all for giving me even more motivation and inspiration and am jumping aboard myself. I began walking for now on the treadmill daily as well as lifting weights and working over my training dummy on alternating days and changing my eating habits...especially when it comes to consciously making an effort to HOW I eat in relation to mood.

My weight on Sunday was 212 (I usually hide it well due to my Amazonian stature ) and I want to lose around 40 pounds. I want to have more energy and just feel good. But the most important reason for improving my fitness is that I want to do what I can to make sure I am here for the peeps who lurve me. A few of you met my hubby years back and in the time that I have been away from trooping we lost him after a ten year struggle with congestive heart failure back in August of 2010, so yes, I would like to stick around for my kiddos and do everything possible to make that happen by taking better control of my own health.

I downloaded the awesome Calorie Count app Rome recommended and am going to read the Lifting Book for Women as well since I do loooooove weight training madly.

Anyway, thank you for creating this place to feel supported and I look forward to sharing my own experience and hopefully motivating others along the way as well.

[Crimson]

May 15

1.25 mile walk with the dog.

[Crimson]

And of course, the workouts got away from me this week with meetings upon meetings at work running over & set-up yesterday.

So I'll be hitting the hotel gym for a quick workout before I head over to the con this evening.

[Dankelzaga]

Nice job of keeping things going there Crimson..slow and steady wins the race.

Since the beginning of my challenge back on Feb 9th I'm now down 26 pounds as of today. More important than the actual weight as been the change in body shape. As I've always said..weight has little do to with it as if your doing this correctly..you could very well add some weight. I remember back in Marine Corps boot camp our drill instructors being adamant about that concept.

At any rate, my goal was to be in much better shape for the Tiger game and I'm feeling pretty good about my progress.

This whole thing started after a youngster ran up to me and shouted out "IV'E ALWAYS WANTED TO MEET PORKINS!" (out of the mouths of babes). Decided while Porkins was certainly a pretty cool character..I really didn't want to be "that" Rebel Pilot. Now the only issue may become having the flight suit altered..not sure if it will possible so I may be a bit loose in the drawers on June 2nd.

So....let's all keep it going and continue the updates and support. Hope to see you all soon and I'll bring the celery sticks.

[FuzzyVelcro]

Awesome job!

After the first week of making a lot of good changes I was at 209.2 this morning and I can feel such a difference in my energy level already. Tomorrow I start the New Rules of Lifting for Women program and am really psyched to get going now that I have figured out the workout schedule...I think.