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Hello my name is Vampire Panties and this is my fitness log. As of today, November 25th, I have been sober and cigarette free for one month. As part of my long term sobriety goals, I'm going to compete in 3 triathlons - 1 sprint, 1 olympic, and 1 half ironman. I don't want to make this log about my sobriety or anything like that. What I'm focused on is training for and completing those 3 triathlons in the best time possible. My background - I've been active my entire life with the occasional six month stint of coordinated exercise. I'm 33 years old, I was a smoker and a drinker for 14 years. On to the stats! 33 year old Male, 5'9", 179.2 pounds, 20% bodyfat.    As you can see from the pics, I've got a good case of skinnyfat. I'm positive that a change in diet (NO SODA) and exercise will fix that. My workout schedule Monday, Wednesday, Friday morning - Run (currently on week 2 of C25k) Tuesday, Thursday, Saturday morning - Cycle (on a stationary bike at my apartment gym for the time being, I have a road bicycle that I'm repairing) Monday, Wednesday, Friday evening - Lift (currently doing circuit training on the machines at my apartment gym. I will join the local 24 hour fitness and switch to 5x5 within the week) Tuesday, Thursday, Saturday evening - Swim (not currently doing - will do as part of gym membership this week) Short term goals - complete couch to 5k, drink only water for 7 days, make every scheduled exercise.  complete sprint triathlon (5km run, 13 mile bike ride, 100 yard swim) on February 25th 2013 complete olympic triathlon (1.5k swim, 40k bike ride, 10k run) on April 16th 2013 complete half ironman triathlon (1.2 mile swim, 56 mile bike ride, 13.1 mile run) on June 1st 2013 Fitocracy user name - flatlanded Vampire Panties fucked around with this message at Nov 25, 2012 around 20:24 |
| # ? Nov 25, 2012 20:20 |
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| # ? May 25, 2013 05:30 |
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Following you on Fitocracy. Holy poo poo man, you've already taken incredible steps to make your life and health better. If you can kick those habits, you'll chew the gently caress out of these races. Good luck!
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| # ? Nov 25, 2012 20:45 |
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Thanks! Its been an uphill struggle but the training, plus all the research of equipment and diet, has kept me really busy.
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| # ? Nov 26, 2012 00:22 |
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Good luck!
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| # ? Nov 26, 2012 01:07 |
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You have the potential to look drat good. Get to it!
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| # ? Nov 26, 2012 06:51 |
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Phase 1 - Dessembrae Run this morning: Week 2, Day 1 of C25K 0:30:00 || 1.9 mi || 14:28 min/mi || moderate hills Lift this evening: Barbell Deadlift: 85 lb x 5 reps (+47 pts) 90 lb x 5 reps (+48 pts) 105 lb x 5 reps (+54 pts) 125 lb x 5 reps (+61 pts) 135 lb x 5 reps (+66 pts) Bent Over Barbell Row: 65 lb x 5 reps (+23 pts) 75 lb x 5 reps (+24 pts) 75 lb x 5 reps (+24 pts) 75 lb x 5 reps (+24 pts) 75 lb x 5 reps (+24 pts) Seated Barbell Military Press: 25 lb x 5 reps (+27 pts) 35 lb x 5 reps (+29 pts) 45 lb x 5 reps (+31 pts) 55 lb x 5 reps (+33 pts) 65 lb x 5 reps (+36 pts) Crunch: 10 reps (+5 pts) 15 reps (+7 pts) 15 reps (+7 pts) Food breakfast smoothie- - 1 sambazon acai pack - 1 cup kirkland frozen mixed berries - 1 cup unsweetened vanilla almond milk - 1 chobani honey yogurt - 1 venti Starbucks black iced tea, no sweetener, 2 sugar packets Lunch Chipotle burrito - brown rice - black beans - peppers & onions - chicken - hot sauce - sour cream - cheese Large iced tea, 1 sugar packet Dinner Chicken breast bell peppers and mushrooms bacon bits brown rice NOTES: I received my food scale today. That will take the guesswork out of dinnertime. Also I can start weighing and using the supplements I ordered from smart powders.
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| # ? Nov 27, 2012 04:05 |
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Great start. Man, in 3 or 4 weeks you'll look back on Day 1 of C25K and have a hearty laugh. It's an awesome feeling. What supplements are you taking?
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| # ? Nov 27, 2012 15:25 |
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Show me your roadbike! Good luck dude, you'll look awesome soon. Whenever you plan on training for the half iron, you'll probably have to give up lifting unless you don't have a job and your recovery is supernatural.
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| # ? Nov 27, 2012 16:21 |
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I'm going to be taking creatine, BCAA, arginine, and beta alanine. I've received my order from smart powders but I haven't sat down and figured out exactly when I need to take them, or figured out how I'm going to take them. By the end of today I'll have that figured out And I'll post a pic of my road bike tonight, right now its a taped up frame laying on my floor  Hopefully I don't have to give up lifting, I do have a job and school but I don't have friends or family close by so all my free time is dedicated to this.
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| # ? Nov 27, 2012 17:12 |
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I only say that because at an amateur level, doing more of whatever activity is the best way to get better at it. I am a cyclist (check my log if you like) and between work and school, I manage to squeeze in 10-15 hours of cycling a week. I cannot imagine trying to train another two sports. I've stopped lifting at the end of the year last year because it's mostly just hampering my recovery. Although I've seen some studies that say that weight training legs is suppose to help with fatigue, I think the gains are pretty marginal, therefore not terribly important unless you're near the top of the sport/trying to qualify for Kona etc. Half iron is super impressive man, I wish you the best!
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| # ? Nov 27, 2012 21:35 |
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Phase 1 - Dessembrae Stationary Cycling - 30 minutes interval training, max HR 149, min HR 112 Thats all I did today. Lifting yesterday made my back and shoulders very stiff and sore and I have a long training schedule ahead, I don't want to do serious damage to myself. Diet was whatever, I need to come up with a good tracking system and not be lazy. Russian Bear - thanks for the info. I'm not sure how this will all work out and my regimen is certainly adjustable. Right now I think I can make it all work but I honestly have no idea, I've never attempted something of this magnitude.
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| # ? Nov 28, 2012 03:28 |
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I think there was a Tri thread at some point, not sure if it still exists though.
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| # ? Nov 28, 2012 03:59 |
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Phase 1 - Dessembrae Running: 0:30:00 || 1.8 mi || 15:00 min/mi || moderate hills (+140 pts) Barbell Squat: 85 lb x 5 reps (+47 pts) 105 lb x 5 reps (+54 pts) 115 lb x 5 reps (+57 pts) 125 lb x 5 reps (+61 pts) 135 lb x 5 reps (+66 pts) Barbell Bench Press: 65 lb x 5 reps (+41 pts) 75 lb x 5 reps (+44 pts) 85 lb x 5 reps (+47 pts) 95 lb x 5 reps (+50 pts) 105 lb x 5 reps (+54 pts) Chin-Up: 5 reps || assisted || 100 lb (+2 pts) 5 reps || assisted || 100 lb (+2 pts) Ab Crunch Machine: 15 reps (+8 pts) 15 reps (+8 pts) 15 reps (+8 pts) Diet Breakfast smoothie, with one scoop of ON whey protein. I'll post the recipe tomorrow. Lunch was a cobb salad from panera dinner will be talapia and grilled vegetables Notes I cannot do a regular chinup to save my life. That will have to change.
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| # ? Nov 29, 2012 03:43 |
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Vampire Panties posted:I cannot do a regular chinup to save my life. That will have to change.
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| # ? Nov 29, 2012 03:49 |
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I've been thinking about doing a triathlon, looking forward to seeing how this goes for you. There's a tri thread but I've never bothered delving into it. And it looks like it's going to be one of the axed ones soon. Here it is anyway if you haven't found it. http://forums.somethingawful.com/sh...hreadid=2737715
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| # ? Nov 29, 2012 04:07 |
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If you tarnish the prestige of the SLAYER tag I will personally murder you, hope this helps.
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| # ? Nov 29, 2012 04:08 |
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Phase 1 - Dessembrae Cycling (stationary): 0:30:00 || 9.7 mi || 130 BPM (+357 pts) Swimming: 200 m || pool || breast stroke (+68 pts) Notes: Swimming for distance and time is hard as gently caress. I will need much more practice. And an offering to affirm my commitment to Slayer, my motorcycle helmet: 
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| # ? Nov 30, 2012 02:37 |
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Phase 1 - Dessembrae Running: 0:30:00 || 1.7 mi || 14:32 min/mi || moderate hills (+152 pts) Barbell Deadlift: 95 lb x 5 reps (+50 pts) 105 lb x 5 reps (+54 pts) 115 lb x 5 reps (+57 pts) 125 lb x 5 reps (+61 pts) 135 lb x 5 reps (+66 pts) Bent Over Barbell Row: 55 lb x 5 reps (+21 pts) 65 lb x 5 reps (+23 pts) 75 lb x 5 reps (+24 pts) 85 lb x 5 reps (+26 pts) 90 lb x 5 reps (+27 pts) Seated Barbell Military Press: 35 lb x 5 reps (+29 pts) 45 lb x 5 reps (+31 pts) 55 lb x 5 reps (+33 pts) 65 lb x 5 reps (+36 pts) 75 lb x 5 reps (+38 pts) Crunch: 15 reps (+7 pts) 15 reps (+7 pts) 15 reps (+7 pts) Notes: The first leg of C25K this morning was impossible, I gassed out with ten seconds left. Also next week will be the first time I've made it to week 3 on C25k.
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| # ? Dec 1, 2012 02:25 |
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For me, I started getting in better shape around week 4 of C25K. That is, the runs went from being miserable torture to merely being unpleasant and good exercise.  Keep at it and take it slow, you're building endurance and lung capacity. It'll come.
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| # ? Dec 1, 2012 17:12 |
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Phase 1 - Dessembrae Cycling (stationary): 0:30:00 || 8.4 mi || 130 BPM (+253 pts) Notes: Spent the entire day putting in a new car stereo and missed my swim workout. I'll make it up tomorrow in the morning. Also ate like crap and drank too much soda, I feel like crap. Diet Pepsi tastes like a salt shaker.
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| # ? Dec 2, 2012 06:59 |
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Phase 1 - Dessembrae Running: 0:30:00 || 1.8 mi || 13:40 min/mi || moderate hills (+177 pts) Barbell Squat: 90 lb x 5 reps (+48 pts) 100 lb x 5 reps (+52 pts) 110 lb x 5 reps (+55 pts) 120 lb x 5 reps (+59 pts) 130 lb x 5 reps (+63 pts) Barbell Bench Press: 75 lb x 5 reps (+44 pts) 85 lb x 5 reps (+47 pts) 95 lb x 5 reps (+50 pts) 105 lb x 5 reps (+54 pts) 105 lb x 5 reps (+54 pts) Crunch: 15 reps (+7 pts) 20 reps (+10 pts) 20 reps (+10 pts) Notes: Good News - Running today was noticeably easier then the last few weeks Bad news - Couldn't finish out the 115 set of bench presses, did 3 and had to go back down to 105. I still can't do a pull up and there was a serious line for the weight assist machine.
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| # ? Dec 4, 2012 02:29 |
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I've been doing lat pulldowns until my gut shrinks and my strength increases to the point where I can do a pullup or 3.
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| # ? Dec 4, 2012 22:23 |
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Phase 1 - Dessembrae Cycling (stationary): 0:30:00 || 10.1 mi || 130 BPM (+393 pts) Swimming: 300 m || pool || combat side stroke (+106 pts) Notes Managed to swim 12x25m laps tonight. Completed 4 laps succesively. Shoulders are sore but my conditioning is the limiting factor - I was wheezing pretty hard The Macaroni posted:I've been doing lat pulldowns until my gut shrinks and my strength increases to the point where I can do a pullup or 3. I can do lat pulldowns for 70-80 pounds for sets, which I now realize isn't that much. My gym has a weighted pullup machine, I'm going to do whatever it takes to do at least 1 unassisted pullup by January 1st.
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| # ? Dec 5, 2012 05:05 |
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Yo just wanted to say as a fellow recovering alcoholic keep it up, making some good progress.
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| # ? Dec 5, 2012 05:44 |
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Phase 1 - Dessembrae Running: 0:30:00 || 1.8 mi || 14:40 min/mi || moderate hills (+149 pts) Barbell Deadlift: 105 lb x 5 reps (+54 pts) 115 lb x 5 reps (+57 pts) 125 lb x 5 reps (+61 pts) 135 lb x 5 reps (+66 pts) 145 lb x 5 reps (+70 pts) Bent Over Barbell Row: 75 lb x 5 reps (+24 pts) 85 lb x 5 reps (+26 pts) 95 lb x 5 reps (+28 pts) 95 lb x 5 reps (+28 pts) 95 lb x 5 reps (+28 pts) Seated Barbell Military Press: 35 lb x 5 reps (+29 pts) 45 lb x 5 reps (+31 pts) 55 lb x 5 reps (+33 pts) 65 lb x 5 reps (+36 pts) 75 lb x 5 reps (+38 pts) Crunch: 20 reps (+10 pts) 20 reps (+10 pts) 20 reps (+10 pts) Notes: Running is getting easier, although I wallowed through the first leg this morning. I didnt do the successive sets on the bent over row, I started with too much weight and couldn't complete 1RM clean with more than 95 pounds. Upwards and onwards
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| # ? Dec 6, 2012 03:27 |
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Phase 1 - Dessembrae Cycling (stationary): 0:30:00 || 9.8 mi || 130 BPM (+366 pts) Swimming: 400 m || pool || various/other (+116 pts) Notes 16 laps x 25 meters. Swimming is getting easier and I could've pushed myself further but I had to meet my boss for dinner.
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| # ? Dec 7, 2012 16:04 |
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Vampire Panties posted:I can do lat pulldowns for 70-80 pounds for sets, which I now realize isn't that much. My gym has a weighted pullup machine, I'm going to do whatever it takes to do at least 1 unassisted pullup by January 1st. Go work on some real pullups for both of us!Good work with the swimming, keep at it.
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| # ? Dec 7, 2012 19:45 |
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Phase 1 - Dessembrae Running: 0:30:00 || 1.8 mi || 14:04 min/mi || moderate hills (+165 pts) Barbell Squat: 85 lb x 5 reps (+47 pts) 105 lb x 5 reps (+54 pts) 115 lb x 5 reps (+57 pts) 125 lb x 5 reps (+61 pts) 135 lb x 5 reps (+66 pts) Barbell Bench Press: 75 lb x 5 reps (+44 pts) 85 lb x 5 reps (+47 pts) 95 lb x 5 reps (+50 pts) 105 lb x 5 reps (+54 pts) 115 lb x 5 reps (+57 pts) Chin-Up: 5 reps || assisted || 90 lb (+3 pts) 5 reps || assisted || 90 lb (+3 pts) Crunch: 20 reps (+10 pts) 20 reps (+10 pts) 20 reps (+10 pts) NOTES: today felt good. I'm slowly increasing weight and the running felt good. Of course I'm shoveling down mcdonalds as I type this.. but the diet will come into line soon.
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| # ? Dec 8, 2012 01:23 |
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Phase 1 - Dessembrae Cycling (stationary): 0:30:00 || 9.8 mi || 16 mph || 130 BPM (+366 pts) NOTES: Missed swimming today - the pool was full when I went to the gym and I couldn't wait, I had my college placement exams. 18 years later and I'm still bad at math.
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| # ? Dec 9, 2012 03:37 |
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This is a great thread. Love the new attitude and goals. Endorphins provide the best high.  Russian Bear posted:Show me your roadbike! Good luck dude, you'll look awesome soon. Whenever you plan on training for the half iron, you'll probably have to give up lifting unless you don't have a job and your recovery is supernatural. Did I miss the picture of the road bike 
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| # ? Dec 9, 2012 12:32 |
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I'm sorry I haven't posted a pic of the road bike, I haven't finished painting the frame or reassembled it. Also this is a silly question, but how much does the average bench press barbell at 24 hour fitness weigh? Because I may have wildly miscalculated my lifts.
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| # ? Dec 10, 2012 18:13 |
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Phase 1 - Dessembrae Running: 0:30:00 || 1.9 mi || 13:50 min/mi || moderate hills (+172 pts) Barbell Deadlift: 125 lb x 5 reps (+61 pts) 135 lb x 5 reps (+66 pts) 145 lb x 5 reps (+70 pts) 155 lb x 5 reps (+75 pts) 165 lb x 5 reps (+80 pts) Bent Over Barbell Row: 95 lb x 5 reps (+28 pts) 105 lb x 5 reps (+30 pts) 115 lb x 5 reps (+32 pts) 125 lb x 5 reps (+34 pts) 125 lb x 5 reps (+34 pts) Seated Barbell Military Press: 75 lb x 5 reps (+38 pts) 85 lb x 5 reps (+41 pts) 95 lb x 5 reps (+44 pts) 105 lb x 5 reps (+47 pts) 115 lb x 5 reps (+50 pts) Crunch: 20 reps (+10 pts) 20 reps (+10 pts) 20 reps (+10 pts) 20 reps (+10 pts) NOTES: So yeah - olympic barbells weigh 45 pounds, not 15 pounds. I didn't hulk out I just had misreported my previous lifts. My form on the bent over row could use some work, I'll go down in weight on the next set and make sure everything is clean.
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| # ? Dec 11, 2012 03:42 |
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Phase 1 - Dessembrae Cycling (stationary): 0:30:00 || 9.7 mi || 130 BPM (+357 pts) Swimming: 400 m || pool || freestyle (+116 pts) NOTES: Swam 50m x 8 on 1:30 intervals. I could've kept going but I was in a hurry and between appointments.
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| # ? Dec 12, 2012 03:56 |
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Phase 1 - Dessembrae Running: 0:30:00 || 2 mi || 13:30 min/mi || moderate hills (+183 pts) Barbell Squat: 145 lb x 5 reps (+70 pts) 155 lb x 5 reps (+75 pts) 165 lb x 5 reps (+80 pts) 175 lb x 5 reps (+86 pts) 185 lb x 5 reps (+92 pts) Barbell Bench Press: 105 lb x 5 reps (+54 pts) 115 lb x 5 reps (+57 pts) 135 lb x 5 reps (+66 pts) 145 lb x 5 reps (+70 pts) 135 lb x 5 reps (+66 pts) Chin-Up: 5 reps || assisted || 80 lb (+4 pts) 4 reps || assisted || 70 lb (+4 pts) Crunch: 20 reps (+10 pts) 20 reps (+10 pts) 20 reps (+10 pts) 20 reps (+10 pts) NOTES Petered out on the bench press. I couldn't get in the groove yesterday, the gym felt weird and there was a lot of waiting between exercises.
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| # ? Dec 13, 2012 17:59 |
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Phase 1 - Dessembrae Cycling (stationary): 0:30:00 || 9.4 mi || 130 BPM (+331 pts) Swimming: 1000 m || 3:00 min/100m || pool || freestyle (+357 pts) NOTES I swam a kilometer! 20 laps x 50 meters, 1:30 interval. I still have a loooooong way to go but to jump up that much in distance so quickly is awesome and very reaffirming
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| # ? Dec 14, 2012 16:18 |
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Phase 1 - Dessembrae Running: - 0:30:00 || 2.2 mi || 13:04 min/mi || moderate hills Barbell Deadlift: - 135 lb x 5 reps - 145 lb x 5 reps - 155 lb x 5 reps - 165 lb x 5 reps - 175 lb x 5 reps Bent Over Barbell Row: - 95 lb x 5 reps - 105 lb x 5 reps - 105 lb x 5 reps - 95 lb x 5 reps - 105 lb x 5 reps Seated Barbell Military Press: - 95 lb x 5 reps - 105 lb x 5 reps - 115 lb x 5 reps - 125 lb x 5 reps - 125 lb x 5 reps Crunch: - 20 reps - 20 reps - 20 reps - 20 reps fito2sa NOTES: I ran and lifted stuff.
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| # ? Dec 15, 2012 03:50 |
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Awesome progress so far. Watch the diet, you'll see changes so much quicker if you're careful with what you eat! (I know this because I gently caress this up all the time).
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| # ? Dec 15, 2012 07:57 |
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you are already looking fairly good. Must be the staying active bit. The only thing I would say is that- and this isn't a knock on you because everyone here does this- I noticed that everyone here always has to arm flex. Is this like a showcase of one's abilities at the old pretend to yawn while flexing your biceps to pull b*tches move? Is it an ironic comment on that move? I noticed that even the broads do it here. Again, no disrespect to the something awfulians. I want to learn your ways so I can better interact with you people on this board. (USER WAS PUT ON PROBATION FOR THIS POST)
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| # ? Dec 15, 2012 09:04 |
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TheUnknownPoster posted:you are already looking fairly good. The pose is called front double biceps. It's a standard pose in bodybuilding competitions and it is frequently used on forums where people discuss various forms of moving heavy things and setting them down.
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| # ? Dec 15, 2012 09:50 |
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| # ? May 25, 2013 05:30 |
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Dmaonk posted:The pose is called front double biceps. It's a standard pose in bodybuilding competitions and it is frequently used on forums where people discuss various forms of moving heavy things and setting them down. thank you sir or mam. I appreciate your candor.
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| # ? Dec 15, 2012 12:21 |
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