my road to fitness

RobAMerc

Hi all,

Seems a good idea to get a log together so heres mine....
I hope to get to around 180 lbs as I am currently at 208.
It would be nice to be at that weight for XMas - so 2 lbs per week should see me right.
I would also like to lose the moobs and belly and maybe tone the upper arms a tad.

here goes.

20/09/09

5k jog

5 k brisk walk later with herself

21/09/09

12km each way fast bike ride ( commute ).

22/09/09

1hr bootcamp fitness

RobAMerc

23/09/09 - 5km brisk walk

24/09/09 - 25km cycle to/from work
1 hr bootcamp fitness

RobAMerc

25/9/09 - 5 km brisk walk
26/9/09 - 5km brisk walk
27/9/09 - 5km jog
28/09/09 - 25km cycle to work

machintoshlover

Good job Rob - clocking up the km's anyway and your varying the exercise's as well. What does boot camp entail as a matter of interest?

RobAMerc

30/9/09 - 12k each way to work
30/9/09 - 5km brisk walk

1-st Oct will be written off for alcohol consumption.

RobAMerc

machintoshlover wrote: »

Good job Rob - clocking up the km's anyway and your varying the exercise's as well. What does boot camp entail as a matter of interest?

Thanks,

Bootcamp is circuit training with a bunch of army fitness dudes. General stuff, situps, running etc.

Rob

RobAMerc

2-10-09 - 5km run on the beach ( its much easier on the knees )
30 puch ups
50 sit ups

overslept for bootcamp this morning. :mad:

RobAMerc

back after a long break logging .....

this week

mon
8k each way ride to work
1 hr bootcamp cardio fitness
tuesday
8k each way to work
20 lenghts pool ( not a great swimmer )
wednesday
6 km run
thursday
8k each way ride to work
friday
5k run
8k each way run to work

RobAMerc

last week was a disaster as I had a chest infection / flue, all I did was some 5k walks and one 6.5km jog ( last night )

RobAMerc

Monday - Bootcamp 1hr circuits

RobAMerc

Monday - Bootcamp 1hr Circuits
tuesday - 8km too from work cycle
Wednesday - 8km to from work cycle
Thursday - 8km to from work cycle
Friday - 50km Dublin Mountains cycle ( bloody cold, but enjoyable )
Saturday - Rest
Sunday - 8km run
Monday - Bootcamp 1hr Circuits
Tuesday - Rest ( legs are very tired )

RobAMerc

Wednesday

8km ew cycle
1 hr Bootcamp
5 k walk

Thursday

8km cycle return

RobAMerc

Friday - nout
Sat - 5km walk
Sunday - 50k cycle + 5km walk.

RobAMerc

monday - 8km run
tuesday 8km ew cycle
wednesday 8km ew cycle - bootcamp
thursday 8km ew
friday - drunk
sat - nout
sunday - 10k in 51 mins - being drunk on friday meant I was dehydrated from 3k on

RobAMerc

Monday - 8km e/w cycle to work.
Tuesday - 8km cycle e/w - 3km run ( fast )

RobAMerc

going to start trying to loose some weight using the low carb approach. so am gonna include some food diary here too.

weigh in at 194lbs this morning.

Break - 2 rashers, boiled egg, 2 sausages.
Lunch - Broccoli and cheese bake, 4 chicken drummers skinless ( fresh but lightly fried in olive oil steamed to finish ), rocket and tomato salad.
3 cups coffee - small amount milk and no sugar.
dinner - roasted breast of skinless chicken, with rocket salad

8km cycle return and 1 hr bootcamp.

RobAMerc

Thursday -

breakfast - 2 sausages, 1 boiled egg.
lunch - pork steak piece ( guessing 150 gsm ), rocket and tomato salad, 50gsm coleslaw
3 cups coffee.
dinner - more pork steak with sauted asparagus and bacon with cauliflower mash.

8km ew on the bike - fast pace.

RobAMerc

friday - rest

break: 2 egg omelet
lunch: lamb cutlets with salad.
dinner: Breast of breadded chicken from spar

saturday - rest

break: sausages, with 2 eggs omelet.
dinner: grilled chicken breast, cauliflower mash, spinach salad with rocket and tomato.

Sunday - 50km hill climbing on bike

break: 2 egg omelet.
snack: 4 sausages
lunch: minced beef and pepper casserole ( spices, mince, peppers and an egg )
dinner : boring ! same as lunch

Monday - 8km e/w fast pace on bike 1 hr bootcamp.
food: protein shake breakfast
snack : sausage, scrambled egg
lunch : mined beef and pepper casserole - spinach salad - half mozzarella cheese.

RobAMerc

8km cycle to work
45km cycle training after work

break : boiled egg and protein shake
lunch : leg chicken, spinach salad, boiled egg.

Praetorian Saighdiuir

Good man Rob,

Fair play for keeping it up....the training that is!

Keep posting, il be keeping an eye on it for inspiration!

RobAMerc

benwavner wrote: »

Good man Rob,

Fair play for keeping it up....the training that is!

Keep posting, il be keeping an eye on it for inspiration!

Thanks - When I'm not too embarrassed I might start posting my weight too !

RobAMerc

Wednesday : rest
Break - Sausage, Shake, boiled egg
Lunch - Bean stew, salad, coleslaw
Dinner - grilled breast chicken, brocolli mash, spinach salad

Thursday : bike needs a day off, wrecked back tyre !
Plan to do bootcamp tonight - 1 hr circuit
Break - Sausage, Shake, boiled egg
Snack - Scrambled egg and beans
Lunch - Boiled egg, coleslaw, slice ham, can tuna, lettuce.
Dinner - ?

RobAMerc

friday - rest
saturday - rest
sunday - 5k run
monday - rest
tuesday - rest
wednesday - 8km ew duathlon

Praetorian Saighdiuir

RobAMerc wrote: »

Thanks - When I'm not too embarrassed I might start posting my weight too !

Pfft, no need to be embarressed, you are putting in some good work!

If anything, you should be proud that you are brave enough to make the change. Its very easy NOT to get off the couch!

Keep up the good work!!

RobAMerc

benwavner wrote: »

Pfft, no need to be embarressed, you are putting in some good work!

If anything, you should be proud that you are brave enough to make the change. Its very easy NOT to get off the couch!

Keep up the good work!!

Thanks man.

Wednesday - 3k run 13 cycle 3 km run - 47 mins Dublin tri club duathlon.
Thursday rest
Friday 8k ew
Saturday - 7k run
Sunday 5k forced march with the missus - 6 k cycle
Monday - 8km ew work cycle, bootcamp 1hr intervals.

RobAMerc

tuesday - 8km cycle plus 3km fast run ( 11 mins )
wednesday - 8km e/w cycle and 3km fast run ( 11 mins )
thursday - 8km e/w cycle and 1 hr bootcamp
friday - rest
sat ????

RobAMerc

Saturday 7km run
Sunday - nout
Monday - 8km return cycle.

Magic Eight Ball

Good job Rob.
Have you thought about maybe doing more resistance based training to aid in the fat lost?

RobAMerc

Magic Eight Ball wrote: »

Good job Rob.
Have you thought about maybe doing more resistance based training to aid in the fat lost?

Thanks - no I haven't.
I am open to suggestion but I am pretty clueless regarding weights etc. Any tips would be much appreciated !

Rob

RobAMerc

Monday 8km cycle return- 1 hr bootcamp
Tuesday 8km to work 45km evening at fast pace.
Wednesday - rest ( hamstring sore )
Thursday -

robomerc

Keep up the good work perhaps increase the distances to step up to intermediate level

RobAMerc

robomerc wrote: »

Keep up the good work perhaps increase the distances to step up to intermediate level

thanks for the useless tip

RobAMerc

away in hols

Monday 6km run
Wednesday 3km run

Monday 31st - 8km return 1 hr bootcamp

RobAMerc

wednesday - duathlon 3km run 13km cycle run 3km

RobAMerc

been off for a while due to illness....

Last week

8km ew cycle - Monday - thursday
Thursday - Bootcamp
Monday - wednesday 3km fast run

This week
Monaday 8km ew cycle

RobAMerc

tuesday - 8k return cycle - bootcamp 1hr circuits
wednesday - 8km return cycle - 3km fast run
thursday - 8km return cycle - 8 * 30sec fast 2mins recovery running
friday - 8km cycle return

btw - the weight is now down to 187 lbs = 85kg ( thats 16 kg since last august )

RobAMerc

saturday - 8 * 30 secs sprints - 2 mins recovery.
sunday - rest

RobAMerc

today - 8km ew cycle to work
intervals - 30secs * 8 sprints plus 2 mins interval jogging
tuesday - rest

RobAMerc

wednesday - 8*30 secs sprints with 2 mins joggin break between. defo notice this getting easier !

Thursday - 50km cycle over the mountains and back - 2hrs
Friday - beer :eek:
Saturday - never drinking again ! bought a chinning bar.
Sunday - intervals

weighed myself today - 186lbs

RobAMerc

ws sick again last week :mad: so nothing doing.

this week.

Monday: 8km ew run - intervals 8*30 plus 2mins recovery.
Tuesday:

RobAMerc

right - following some advice here I've started doing some weights.
being the results hound I am I;ve started the Stronglift 5x5 program.

So today...

5*5 Squats - 20kg + bar ( I read its 20kg )
5*5 bench - 10kg + bar
1*20 1*18 1*16 push-ups
1*12 1*10 1*6 inverted rows
3 * 12 reverse crunch

8km ew cycle
2km run to gym

RobAMerc

today

8*30 second sprints
8*2 mins jogging

back to the gym tomorrow - looking forward to it :cool:

RobAMerc

skipped the gym today as my hamstring is kinda sore and I thought to give it a rest

so 8km ew cycle to work and 50k ride across the Dublin mountains - kept an eye in the hammer - its loosened out a bit, should be good to go tomorrow.

RobAMerc

just in from the gym.

5*5 - Squat - 30kg
5*5 - Overhead Press 30kg
1*5 dead lift 40kg
7 pull ups ( forgot to do more sets as I was distracted :mad: )
3 * 30 secs ish of prone bridges ( the plank )

8km ew cycle to work.

RobAMerc

sat / sun - rest

8km ew cycle to work

5*5 Squat 30kg
5*5 Bench 30kg
8 + 8 + 7 Inverted Row
3 * 10 Press ups
3 * 12 Reverse Crunch

RobAMerc

8 * 30 secs hill sprints plus 2mins slow jogs back down to start.

RobAMerc

stats in inches :

waist : 34
chest : 40
bicep: 13.5
Thigh: 23
calf: 15
hips ? : 37.5

weight : 85kg

RobAMerc

8km ew cycle to work

5*5 squat 27.5kg
5*5 Overhead - 22.5 kg
1*5 dead lift - 45kg
3*5 chin ups
3* 30 secs prone lifts

run back to work

8km cycle home.

RobAMerc

yesterday -

8*30 sprints with 2 mins recover

today

5*5 squats - 25kg
5*5 bench - 25kg
3 * 10 inverted rows
3 * 10 press ups
3 * 10 reverse crunches
2 * 10 second negative pull ups ( would have been 3 * 10 but some tool came over and took the squat rack I was using while I was between reps ! )

RobAMerc

yesterday -

Distance: 65.03KM
Calories: 3305
Time: 2:45
Avg Speed: 23.6Km/h

On my bike - obviously

RobAMerc

today -

5*5 30kg Squat
Bench 5*5 - 25kg
Dead Lift 1*5 - 50kg
Chins - 3 * 10 sec negative
prone bridges - 3 * 30

ran back from gym C2k

8k eaech way to and from work.