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Blah blah blah, I want to look at my dog instead of my gut when I open this thread: Gut pic moved down there VVVVV Goals  I wanna do pull-ups. I have never been able to do pull-ups in my life. Goal for now is one unassisted pull-up in 3 months (May 1). I know this is a good goal because Shine pulled it out of his rear end for me.I'm running a 5K this weekend and probably another in March. I actually don't give a poo poo right now what my times are, though. I also need to lose weight. I haven't done well setting specific targets lately, but I'm fat, so if I'm not consistently losing over the next few months I need to tweak something. Lifting program This is different every day so I don't get bored. I'm avoiding back squats until my left shoulder loosens up a bit. I'll use dumbbells for most of these, warmup set plus 2x8 for now. I have no idea what the weights will be - guess I'll calibrate that over the next few weeks. I will supplement this with ab stuff and knee rehab work - planks, crunches, elastic band poo poo, leg press, I dunno. First lifting workout is Friday Feb 1 (I'm finishing up a boot camp thingy until then). Monday Bench press Assisted pull-up on the machine thing Left leg split squat Right leg split squat Wednesday Shoulder press Bent-over row Left leg straight leg deadlift Right leg straight leg deadlift Friday Incline bench press Front squat (barbell) Pull-up negatives Inverted rows Back Story When I was in second grade, I always got the girls to tie my shoes for me. That was awesome, but nowadays I'm too old to be relying on girls for that. I need them to be doing other things for me. HOWEVER look at this:  I can still reach those loving feet for now, but at the rate I've been going it ain't gonna last. SO, in the interest of not having to hire a shoeservant, HELP ME OUT PEOPLE Sex: Can be inferred from my sasquatchitude Age: 36 Height: 5' 8" Weight: 215 lb 5K race PR: 32:11 Food logging: Lost a couple of pounds on Weight Watchers in the last month. (Weight Watchers "For Men". Really?? All they did was make the web site blue and slap a different picture on) Been flirting with MyFitnessPal this week because it's free and tracks macros. Intake-wise I still have a tough time turning down pizza and cookies, but I'm emphasizing oatmeal, vegetables, chicken, beans, cottage cheese, greek yogurt which are all right there in my larder and at a couple of restaurants near my office. Exercise schedule: Gym Mon/Wed/Fri, running Tues/Thurs/Sat. Weekends I try to do something random with people, which may or may not replace a Saturday run. I've been doing 2 gym days and 1-2 running days for the last year, this is a reasonable increase that I started this month. My gym: Comments?? BRING IT slap me silly fucked around with this message at Jan 30, 2013 around 15:40 |
| # ? Jan 23, 2013 22:13 |
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| # ? May 21, 2013 01:31 |
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 Only 312 kcal? Bet I'm gonna need an early lunch. I heard you're supposed to taper before a race, so today I didn't run. Instead I rolled the gently caress out of my legs and did a bunch of glute stuff with the stretchy band. Dog is bemused slap me silly fucked around with this message at Jan 24, 2013 around 15:06 |
| # ? Jan 24, 2013 14:46 |
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Hi! Fellow pull-up hopeful here, checking in. Also, bemused dog is beautiful.
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| # ? Jan 24, 2013 17:15 |
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Pull-up buddy!  I checked out your log - nice Luna.
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| # ? Jan 24, 2013 17:44 |
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slap me silly posted:
This is a thing? Lose the belly and you'll have girls lining up to tie your shoes for you.
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| # ? Jan 24, 2013 19:33 |
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I like the sound of that... I am listing the single leg stuff that way so that the length of the list will be proportional to how long the workout takes. I'M DORKY AS ALL HELL OK
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| # ? Jan 24, 2013 19:45 |
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Yesterday's intake: I ordered some goon emoticon candy from that guy who sells it in SAmart. It got here yesterday and I ate it all. This is why I can't have nice things. Workout: Boot camp thingy this morning, but I hosed around with back stuff when we were supposed to be on the elliptical: Assisted pull-up: 8 reps at 85 lb Inverted row: 4 reps legs straight, 4 reps legs bent Assisted pull-up: 5 reps at 100 lb 5K race tomorrow! 40 degrees and partly sunny, which is the BEST
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| # ? Jan 25, 2013 15:25 |
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Waist measurement, 43 inches. Now, off to the races
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| # ? Jan 26, 2013 18:28 |
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5K time 34:49. That is acceptable. I got a brutal side stitch at mile 2.
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| # ? Jan 26, 2013 22:15 |
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Whoa, cool:
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| # ? Jan 27, 2013 05:30 |
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MyFitnessPal is the way to go. Just don't get bored and stop  .That's a great time for your first 5k race, I started almost exactly where you are now, and I have worked on it consistently and shaved about 10 minutes off mine in the last year. Run more is always the answer!
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| # ? Jan 27, 2013 10:21 |
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Getting bored and stopping is what has happened every other time I've tracked food - that's the main reason I'm doing a log now. HOLD ME FEET TO THE FIRE PLS Here's today: Not shown, yesterday's delicious cheat night involving scallops, cheese, and considerable alcohol. Which would probably explain why I was so unhungry today. That was my seventh 5K, by the way Just signed up for another in March. I'm not taking the running training seriously right now, though, because last time I did I pushed it too hard and hosed up a knee.
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| # ? Jan 28, 2013 02:27 |
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slap me silly posted:Not shown, yesterday's delicious cheat night involving scallops, cheese, and considerable alcohol. Yum, yum, and also YUM.
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| # ? Jan 28, 2013 19:09 |
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Yes it was. I didn't quite manage to limit my excesses to Saturday though. Here's yesterday: I was so tired and hungry, argh. That's when the extra candy bars start creeping in :) Back on track this morning with delicious oatmeal. Caught the beastie napping on my workout clothes: 
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| # ? Jan 29, 2013 16:53 |
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Awwww, sweet beastie. Just wants to be included. 
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| # ? Jan 29, 2013 19:04 |
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Good job with the food yesterday, slaps: Tweren't easy to turn down the candy last night but I did it. Last day of boot camp thingy this morning. Lifting in earnest starts on Friday, if I can move my arms. Today killed them (in the good way) E: whoa sweet, fitnesspal will let you do this:  Perfect, because those are the two main food data I want to give a poo poo about right now. slap me silly fucked around with this message at Jan 30, 2013 around 15:44 |
| # ? Jan 30, 2013 15:42 |
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Here's today's food: That's not counting the meat/cheese/bread I had at the bar tonight. Hopefully it was about 1500 kcal worth I forewent two other things that I wanted, namely beer and donuts. Well done, slapster. Now go to bed because you're hittin the gym in the morning. Gonna figure out my starting points on some lifts!
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| # ? Feb 1, 2013 02:51 |
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Lifting! DB bench press 40 lb x 20 reps, 70x8, 90x12, 100x4. So I guess 100 lb is my working weight for next week? I couldn't find any of those 2.5lb magnets people talk about. Assisted pullup 115x8, 85x6, 85x4, 85x4. Working weight next time 85lbs. Single leg split squat Bulgarian what the gently caress are these. I got completely tired from 5 reps at bodyweight so I don't even know what that's about. One-arm overhead press, 35x7. Love this one. Back Squat NOTE TO SELF, DON'T DO BACK SQUATS, REMEMBER?? DUMBASS Front squat, bar x 6 reps. I'm just loving around at this point. Assisted chinup, 115x8, 85x5. This didn't feel like so much while I was doing it, but I could barely move my arms to wash myself in the shower afterwards so I guess I did something right. Gonna bug my trainer about the shoulder thing next week, add some shoulder poo poo into my warmups I guess.
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| # ? Feb 1, 2013 15:55 |
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New shoes, aw yeah
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| # ? Feb 3, 2013 17:29 |
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Weigh-in this morning, 210. Hell yeah! Didn't even eat that great last week but it looks like I kept it reasonably under control. Workout today got shifted to afternoon (work poo poo) and I didn't sleep enough so it is gonna loving HURT
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| # ? Feb 4, 2013 14:15 |
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Didn't hurt nearly as bad as I thought it would, but I did have trouble showering again. Last time I did any kind of lifting was like 3 years ago, I forgot how awesome the post-lifting weakness is. Standing two arm dumbbell press: 30 pounds x 10 reps, 40x10, 50x8, 50x5, 50x5. Next week's weight is 50. Not quite sure of form on these, got a little wobbly in the back on the last couple reps. I held them like I'd hold a bar, palms facing front - good? Bad? Shoulder implications? Paging 80k Dumbbell body odor row: 20x10, 30x10, 40x12. Next week, 45. SLSLSLSLSLSL deadlift: 60x12, 60x9. Next week's weight is 60 again, I need to work on balance a bit before I get all crazy with the weight. Buncha other random poo poo including chinups, inverted rows, planks.
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| # ? Feb 5, 2013 03:28 |
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Ooookkay. Kind of a lovely workout this morning, I was tired and maybe I'm getting a little sick or something. DB incline bench 30 lb x 10 reps, 40x10, 50x5, 70x12, 80x7. Next time, 80 lbs. Garblet squart 40x10, 60x8, 80x10. Next time 80 again, I still need to work on form. Pullup negatives 3. God drat. A little leery of this one now, I almost tweaked a shoulder. Inverted row Knees bent. 8, 6. Assisted pullup 70lb, 3 reps. Assisted chinup 70lb, 3 reps. My food intake last week was all over the place - work stuff interfering with my laser-eyed dietary focus. GET BACK ON THE TRAIN TODAY, SHITHEAD
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| # ? Feb 6, 2013 15:28 |
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poo poo diet lately but here's today: gettin back in the groove, sliiiiick definitely getting a little sick though. gently caress.
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| # ? Feb 8, 2013 00:07 |
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"Workout" was poo poo this morning. gently caress being sick. Got some advice for shoulder: stretches, internal and external rotation exercises. hosed around with Bulgarian squats (FUUUUCK) and the lat pulldown machine. I like the pulldown machine a lot http://www.lifefitness.com/commerci...y/pulldown.html E: Food good so far today, too, gotta find some chickenz though  E.E: Oh, yeah, frozen chickenz are coming in the mail today! I love internet slap me silly fucked around with this message at Feb 8, 2013 around 16:03 |
| # ? Feb 8, 2013 15:53 |
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 Wot?  Hmm  COLD  Who the gently caress orders thirty pounds of frozen pre-cooked chicken breast off the internet  Dry ice in the sink, fun times!!
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| # ? Feb 8, 2013 18:27 |
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Weigh-in: 211. Excellent, I have not been undone by a week or so of sickness, missed workouts, and excess. I'm feeling better, took the day off work but I think I'll head to the gym this afternoon.
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| # ? Feb 11, 2013 17:27 |
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Did not make it to the gym yesterday. 3-mile run today though! That went well, I didn't get too winded. Gym tomorrow morning.
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| # ? Feb 12, 2013 21:54 |
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Gym today! DB bench 50x15, 100x8, 100x4, 100x3, 80x4. Next time, 100. Assisted pull-up 130x8, 85x7, 55x3, 85x6. GAAIINNZZZ! Next time 85. DB SL split squat 10x10. HOLY gently caress what is this exercise. So brutal. Next time 10. Front squat 65x8. Doing these with straps, haven't quite got that figured out but I'll get there. Some shoulder work, core work, hip flexor stretches in there too. Doing something right because I could barely open doors after this.
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| # ? Feb 13, 2013 19:14 |
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DB shoulder press 30x10, 40x8, 40x8, 40x7 DB BO row 45x8, 45x8, 45x10 SLSL deadlift 60x8, 60x8, 60x8 Got a bunch of shoulder advice, too. And advice to back off a touch on the weight so I can squeak out three full sets of 8. Also you didn't run yesterday, you LAZY SON OF A BITCH
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| # ? Feb 15, 2013 16:26 |
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Lost track of my notebook, so I just hosed around today. After warming up my shoulders. 1 arm OHP 25x8x3. A favorite lift Lat pulldown 110x8x3. I love our machine for this Glute machine 90x8x3. Cool gadget, good for working on controlled movement Front squat 65x5x2. Why do these tire me out so bad? Some pushups and inverted rows E: Weigh-in, 210. Dunno how that happened because I've been eating for poo poo, but I'll take it. Still have lots of chicken in the freezer but I'm running out of veg, need to get to the store this week.
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| # ? Feb 18, 2013 15:47 |
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Rotator cuff warmup DB bench 50x12, 90x8,8,5 Almost dropped the 6th rep on my face. Front squat 65x6,6,8 Think I'm getting a little too much lower back into these. Lat pulldown 110x8,8 120x8 Row machine 90x8, 100x4, 90x6 Still calibrating this one. Gotta be careful not to pull too far back because it fucks with my shoulder. By the way this is my new third day routine. gently caress incline bench E: Oh and I ran around on the basketball court for an hour tonight. Hell yeah Ee: OH and I did an Actual Sort Of Pullup on the pullup bar. Used some momentum from jumping up to grab it so it weren't pure, but still, GOOD START slap me silly fucked around with this message at Feb 21, 2013 around 04:59 |
| # ? Feb 21, 2013 04:52 |
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Friday! Standing BB press 30x9; 40x8,8,12 DB BO row 45x8,8,12 Glute machien 110x8,8; 130x10 Today! DB bench 50x12; 90x8,8,10 Ast pull-up 130x6, 85x8,8,6 SLB squat 10x10,8 Seated leg press 300x8 Diet! Shite
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| # ? Feb 25, 2013 16:26 |
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slap me silly posted:OH and I did an Actual Sort Of Pullup on the pullup bar. Used some momentum from jumping up to grab it so it weren't pure, but still, GOOD START Excellent start, indeed.
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| # ? Feb 25, 2013 18:28 |
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5K in 34:17 zoooooom Special thanks to that chick who passed me in the last stretch after I had just passed her and I was not going to let that go so I passed her back. Must've shaved off 2 seconds at least
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| # ? Mar 2, 2013 20:55 |
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god drat motherfucking poo poo week so far. No workout on Monday. For Reasons. Stupid ones DB bench 50x15, 90x8,8,9 Front squat 65x8,8 85x8 Lat pulldown 120x8,8,8 Pallof press 17.5x10, 22.5x10 Dietary indiscretion loving maximal
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| # ? Mar 6, 2013 22:09 |
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Friday OMFG I suck and didn't go to gym All the reps Today DB bench 50x12, 90x8,8, 100x10 rear end pullup 130x8, 85x8,6,7 wtf?? SLB squat 10x8,8 Split leg press 180x16, 270x12, 360x12
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| # ? Mar 12, 2013 01:10 |
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What? Met the calorie target yesterday for the first time in a fuckload of weeks? Good job, keep it up. Yesterday 3 mile run Today Standing DB OHP 30x12, 50x8,8,9 DB row 50x8,8,10 SLSLDL 80x8,8 Dead bug thing That's increased weight on all those lifts, so hell yeah I guess
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| # ? Mar 13, 2013 16:39 |
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Yesterday 1.5 mile run Today DB bench 50x12, 100x8,8,8 Lat PD 125x8,8,8 Front squat 85x8 gently caress tweaked my shoulder wtf i don't even Godblet squat 85x6,6 drat Oh yeah:  Just enough room for a whiskey and soda tonight slap me silly fucked around with this message at Mar 16, 2013 around 00:49 |
| # ? Mar 16, 2013 00:42 |
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LOL weekend dietary explimplosion Monday Most of today was spent getting some shoulder and knee advice, but: DB bench 100x8,8,12 I'm going to start limiting range of motion on these to 90 degrees at the elbow, which apparently means I can push more weight Band-assisted pullup Knee in the fat band, 2 sets of 6 SL squat to bench 8 each side Today Got a 3-mile run coming up in an hour
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| # ? Mar 19, 2013 18:42 |
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| # ? May 21, 2013 01:31 |
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Unilateral DB floor press 30x8, 40x8, 45x8,8,8 DB BO row 55x8,8,8 SLSLDL 80x8,8 DB incline shoulder press 70x8,8
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| # ? Mar 20, 2013 17:33 |
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