Great Lakes Garrison & Base

4 miles
31:44
7:55 pace

Suppose I should get back to posting here as well hey Rome??

The last weeks workout:

Dumbbell incline fly: 4x15 @ 15lbs
SS/W
Dumbbell incline bench : 4x15 @ 15lbs

Dumbbell fly: 4x10 @ 15lbs
SS/W
Dumbbell bench: 4x10 @ 15lbs

Cable Cross over: 20 @ 15lbs, 15 @ 20lbs, 10 @ 25lbs
SS/W
EZ bar lying close grip triceps extension behind the head:12,11,10 @ 30lbs

Cable rope overhead triceps extension:3x15 @ 15lbs

Seated calf raises: 15,20,25 @ 160lbs
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Straight arm pull down: 3x10 @ 40lbs
SS/w
Wide-Grip pull down: 3x10 @ 70lbs

Smith Machine Bend over row:3x8 @ 70lbs
SS/w
Seated Cable Rows: 3x12 @ 85lbs

Barbell curls: 3x10 @ 40lbs

hammer curls:3x10 @ 15lbs
SS/w
Cross body hammer curls: 3x10 @ 15lbs

Rev wrist curls : 3x10 @ 30lbs
SS/w
Wrist curls: 3x10 @ 30lbs
-----------------------------------------
DUMBBELL LATERAL RAISE:3X12 @15LBS
SS/W
DUMBBELL SHOULDER PRESS: 3X12 @ 15LBS

UP RIGHT ROW: 3X12 @ 40LBS

DUMBBELL BENT OVER DELT RAISE: 3X10 @ 15LBS
SS/W
DUMBBELL SHOULDER SHRUG: 3X10 @ 60LBS

REVERSE CRUNCH: 3X15
SS/W
CABLE CRUNCH: 3X15 @ 75LBS
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Dumbbell incline fly: 3x10 @ 20lbs
SS/W
Dumbbell incline bench : 3x10 @ 20lbs

Dumbbell fly: 3x10 @ 20lbs
SS/W
Dumbbell bench: 3x10 @ 20lbs

Cable Cross over: 10 @ 20lbs, 10 @ 15lbs, 10 @ 10lbs
SS/W
EZ bar lying close grip triceps extension behind the head:3x10 @ 40lbs

Barbell close grip bench press :10,10,6 @ 70lbs
SS/W
Cable rope overhead triceps extension:3x10 @ 17.5lbs

Seated calf raises: 4x20 @ 190lbs

Yes, you should have

As for me, I'll have that disappointment known as the "2012 Thanksgiving Day Bottleneck Trot" Such bad organization for what's supposed to be a big race in Detroit.

6.2 miles
57:54
9:19 pace

At least the asphalt didn't crumble like at the Indy Car race........did it???

125 days free of pop/soda. The weight loss challenge has began. We got are starting weights last week, so Monday will be the 1st weigh-in to see if I lost anything. I just got shots in my feet, so I ready to push even harder at Zumba.

1.7 miles of "shake off the rust/blow off steam from dealing with fussy baby all day".

8:43 pace.

5.54 miles
50:48
9:10 pace

Back at it...made it through the holidays and stopped eating "treats" on the 25th. Only gained 3 pounds and have lost 1.5 of it already.

Wife bought me a "FitBit" for Christmas. Actually a pretty fun little trinket. A pedometer on steroids for all intents and purposes. It's fun to use and as I work at a fairly big hospital its entertaining to see how much I walk there. It also links directly to "Myfitnesspal" and really does a great job of coordinating my exercising and calories burnt through the day. I'd recommend it to those who like to add some data to their weight loss.

February 9th marks my "One Year" Anniversary of living healthier. So far I've stayed right on track and have kept my weight off while incorporating a healthy lifestyle into my routine. It's ever an easy thing..that's for sure.

Happy New Year to all of you! Perhaps we will see some new faces in this thread with the resolutions about to start.

1/1: 4 miles
1/2: 3.2 (+ deadlifts, dumbbell squats, and bent-over rows)
1/5: 4.86

@home weights today.

One set of squats on my barbell just to see if I can do it without a rack. After one set, I realize that having a rack would be safer

Squat: 10@95
OHP: 3x 10@45
URR: 2x 10@95, 8@95
BP (DB): 2x 12@40, 8@40
BOR: 3x 12@40

Well I have not read the entire thread but I do wish to lose some weight and size. I am a TK and could benefit from this to decrease the gap between the ab and kidney plate.

So I have also sponsered at weight lose challenge at work - where 20 of us are going to see who can lose the largest % in 15 weeks. Weigh ins started today. My goal is to drop at least 20 pounds (I hope for more but want to be realistic)

Well menus for the week is set and I am planning to get to the gym at least 3 times a week. I will report in at least weekly to help keep myself on track.

I have signed up to do the Warrior dash in July so I hope this will help me not completely look like a failure
So to all those trying to do the same thing out there good luck and stick to it!

Starting number 285 pounds (street clothes no armor ) LET IT BEGIN!

Mayhem
TK-62946

Right on! That's a whole bunch of us heading to WD, then!

Mission report: Week one weigh in 283 (delta: -2)

Gym frequency was not where I would have like due to that thing call life - refocusing and moving forward.

The lose was not great but the slope is negative which is a positive.

Until next week

Mayhem
TK-62946

Mission report: Week two weigh in 282 (delta: -1) (Total delta: -3)

My refocussing got very blurry. Gym bag is in the car and I have a date with an eliptical machine tonight.

Not the steep drop I wanted but the slope is still negative.

Until next week

Mayhem
TK-62946

5 miles, @ 8:29 pace. Started out much too fast in the early miles and ran out of gas toward the end. Originally wanted to do 6-7 miles.

Weight back down to 153.5, from the holiday high of 158 at the beginning of this month. Still need to shave off 3.5-4 to get back to my fighting weight, with the ultimate goal of 5 below that.

I lost 11.5lbs in the Zumba weight loss challenge. I wish it was more! Still pop/soda free I did sign up for my 1st 5k. The Color Run the week before MCCC!

Mrs Skirata wrote:125 days free of pop/soda. The weight loss challenge has began. We got are starting weights last week, so Monday will be the 1st weigh-in to see if I lost anything. I just got shots in my feet, so I ready to push even harder at Zumba.

Hey, this is a great place for me to say hello to all whom haven't seen me in... years. LoL
I too am making a transformation! A huge one!
Back in November, I went to the Dr about some side pain and found out that I was 272 lbs. The largest I have been to date. It was eye opening to say the least.
I am engaged to be married this July and I don't want to look like the Rancor Keeper for the big day. Nor do I want to continue to be unhealthy for the sake of myself and kids. (They need Dad in their life for years to come!)
I hunkered down and started a Paleo style diet and my fiance got us a membership to Lifetime Gym.
From Nov. 17 2012 to today which is Feb 15th, 2013, I have gone from 272 to 234 lbs. It has taken a lot of hard work so far but I am working at it. I am getting a lot more tone as well as feel a lot better.

Great work, Eddie! Welcome back.

Hey all----Well.....it has been one year since I originally started my "I do not want to be Porkins" diet. Last year, at an event.....a youngling was all too excited to meet his very favorite Rebel Pilot "Porkins". At that time, I decided enough was enough and it was time to get back to the Marine Corp shape I had been at one point in my life. Certainly not easy, and at age 43 (going on 44) my body can't handle the punishment like I once could.
Long story short. I've lost 45 pounds, am under 200 pounds for the first time since I can remember....and most importantly..I learned to make healthy eating and exercise a part of my lifestyle. That isn't to say I never eat bad, never eat fastfood, and never indulge...it's just that I think I have come to realize that every meal and every day doesn't have to involve unhealthy things. I feel great..I can work out as much as I like at the gym without throwing up. I fit into my 16 year olds shirts. People call me Luke instead of Porkins...and I can go through a day of work or life without feeling so dog gone tired.
At any rate...this board is also helpful and I appreciate everyone's posts and tips of motivation. Keep on keepin' on.

Great Job Dan, keep it up!