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 Getting my Insanity tshirt by April 30. I expect to finish it a while before that, but lets assume shipping takes time.Edit: Pics submitted. See below. Edit 2: insanity wants arm measurements and the like, which I don't have. I leave it to the mods to hold to the spirit of the toxx (I have some kickin before and afters) or the letter of the toxx (I have no tshirt). within 6 months of my arm getting healed, meeting novice weight lifting performance requirements on exrx.netSex: Male Age: 27 Height: 5'10" Weight 4/26/2013: 176.45 4/19/2013: 177.19 4/12/2013: 178.42 4/5/2013: 180.17 3/29/2013: 181.31 3/22/2013: 181.92 3/15/2013: spring break 3/8/2013: 185.49 3/1/2013: 187.93 2/22/2013: 190.92 2/15/2013: 193.21 2/8/2013: 195.58 2/1/2013: 197.34 1/25/2013: 200 Long term goal: I want to do an Iron Man Triathalon. Wrapped in that is I want to have a USMC perfect PFT, 150lbs or good running weight, and awesome abs. Lower priority is 1000 lb club. Methods: I am currently doing a combination of Insanity, Hal Hidgen's Beginner 1 Marathon training, and a Weight Training schedule. edit: Insanity is done, waiting on arm repair for lifting. Motivation: I was fit in the Marines. I'm on the left, this was my Airsoft group in 2007  I got fat. (2011 or so)  I lost 40 pounds. (2012)  I'm starting up round 2 of my self hazing. (2013)  180lbs, Mar 2013   Full album is here for the curious: photos Food journal is here Summer 13 Work out plan is here Spring 13 Work out plan is here Summer 12 Work out plan is here LowellDND fucked around with this message at Apr 27, 2013 around 16:58 |
| # ? Jan 30, 2013 09:08 |
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| # ? May 24, 2013 12:54 |
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Jan 30 Today went well. Did a 4 mile run (44 minutes), and Insanity Cardio Power and Resist. I'm not getting top mileage out of insanity - I have a damaged shoulder, which limits me from pushups and anything related to it, and stretch phase doesn't do me much good either. Even so, its a good 20-30 minutes of aerobic/HIIT, which is nice. I've decided to get hardcore about this. At first I was just giving up alcohol, but I decided to go all in. I bought a gallon jug of water - plan is drink it each day and fill it each night. I have a myfitnesspal and a physics weight diary, so I'll be able to sperg out on this like a gamer should. My primary incentive for wanting something like iron man triathalon is really due to two books. Born to Run, and Spark, Science of Exercise and the Brain. If I'd known lifting made you smarter in highschool, Id be Arnold by now. The aura affect of looking smart is an added bonus. And, well, an iron triathalon is the hardest thing I can think of. Pictures incoming.
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| # ? Jan 31, 2013 06:18 |
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Jan 31. Today was a good day. Did 3 miles (33~ minutes), and Insanity Pylo. I bought the gallon of water to ensure I drank enough. Turns out I drink way more then I thought, nearly 2 gallons today. I expect that to increase, I live in Texas and its not even hot out yet. I spent most of my spare time reading the Diet and Exercise Megathread, it really changed up what I'm planning. After I finish this round of Insanity, and if my shoulder is fixed by then, I will start the 5x5 weight lifting program. I don't like the weight routine I have now, its something like 2x15 of Seated row (80) Bicep Curl (45) Triceps (60) Horizontal leg press (260) and 4 x 15 (front and obliques both) Abs (starting at 4 blocks, increasing to 6) Normally that routine would have things for chest and shoulder, but like I said, injury. I may hold off on weights until its repaired, then go all out. We'll see. Diet is changing dramatically too. I went in and applied for a subway job (hey, I need something to do all day). I view the benefits of this as getting me from sedentary to lightly active, and getting me free 6 inch subs. I looked at the nutrition menu, and optimized for protein. So if I get the job, my daily will be a chicken and bacon ranch wrap with swiss cheese, all veggies, and honey mustard. I figure that and a half gallon of nonfat milk should spike my protein up nicely. My line of thinking for that is as follows - Im already transitioning from fat to skinny fat. My gf tells me I look pregnant, and I can't really argue. My original (uneducated) plan was to do a crash 1300 calorie diet, not account for exercise as per the thread, and become a skinny fat skin monster. However, after reading other people who did that and said they wish they took it slow, I'm changing it to an 1800 calorie diet. That lets me have my half gallon of milk, and hopefully will make this tiredness go away. My end goal is a swole triathaloner, of course. I just have to remember that fitness itself is a marathon, not a sprint... On days I don't work, Im looking at 99/1 ground turkey, tuna, chicken, and my usual snacks of cottage cheese, mixed fruit, and fruit yogurt.
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| # ? Feb 1, 2013 04:15 |
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Rest day! The scale this morning said 193.8, which was a nice feeling. The physics diet puts me at 197.74, which is what I will log the weekly as. Its falling nicely. I got accepted to Subway, and it starts tomorrow, so I can update myfitnesspal. I'm downing the half gallon of milk right now, and it's delicious. Today's lunch was a 6 inch philly cheese steak, and it was the best thing Ive ever had. >> Diets are awesome for taste. xD The doc appt went well. Im signed up for an MRI on the 19th, and if its good, they'll let me work out completely. As it is now, I'm allowed to do supported pushups (against a wall, on knees, etc). I decided that the optimized approach right now would be to get my arm as healthy as quick as possible, so I can start 5x5. As such, Im ignoring my old lifting schedule, and working on the routines they gave me. Theracane: Into the shoulder as needed Theraband: Seated row external rotation at 0 degrees internal rotation at 0 degrees shoulder abduction at 45 degrees forward punch in standing resisted shoulder adduction resisted shoulder flexion resisted shoulder extension latissimus dorsi strengthening scaption push up with a plus 5 lb weight: one arm row bench and reach scapular retraction mid trap lift lower trap lift standing bicep curls triceps extension lat pull down serratus anterior lift I'm also looking at getting a foam roller and following diesel crew shoulder rehab 101. we'll see. LowellDND fucked around with this message at Feb 1, 2013 around 21:52 |
| # ? Feb 1, 2013 21:38 |
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Feb 2 Did a 5 mile run before work. I am Team Awesome. It was 55 minutes, which makes me think I can push much harder on my 3 mile. Last week I did the 3 mile in 33 minutes, I think 30 min is a good starting goal. Had the subway chicken and bacon wrap, and it was delicious. I may add eggwhites/more chicken/bacon to it, depending on my calorie budget. Its nice how my stomach is shrinking, I used to need a footlong plus. Now I have 6 inches and I'm stuffed. I've received some concerns that I'm eating too much protein. Not really surprising, since Ive gone from 15g/day to 150g/day. Also, I've become a judgemental gently caress when working >> inner monologue: "5 lines of mayonnaise? Don't you know how many calories that is??" End of the day report: I've been trending into small snacks and meals throughout the day, and half my calorie budget for dinner. I like the mini game of maxing out proteins within a calorie budget, and I went to Denny's for dinner. Got chicken breasts and cinnamon puppy dogs. And oh my god, food is AMAZING when you are hungry. Every meal I've had this week has been superlative. LowellDND fucked around with this message at Feb 3, 2013 around 04:41 |
| # ? Feb 3, 2013 00:09 |
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Feb 3. 2nd day of work. I'm sore all over. Not unexpected, it's been years since I worked food industry, but I'm too tired to do anything today. Calorie budget is holding. Nothing else new to report.
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| # ? Feb 4, 2013 00:50 |
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Feb 4 Did a ten hour shift, came home, cleaned house. My feet were aching, and I really didn't want to do insanity. I knew though, that if I took a 2nd work related break in a row, it would be my go to excuse, and then I would fail the toxx. So I had some water and hit play. The warm up cardio was rough - I could feel every inch of my feet, ankles, calves and knees. I pushed through though, and now I'm feeling pretty good. Muscle sore, not work sore. I've been holding to my calorie budget, but I don't have that amazing taste on everything anymore. I'm not sure of its cause I had a rest day, or if my budget is too high. Ill give it a few days, and if I'm still feeling stuffed, Ill drop it by 1-200.
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| # ? Feb 5, 2013 05:52 |
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Feb 5 Cardio recovery, so basically a rest day. Suddenly unsure what to do with free time.
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| # ? Feb 6, 2013 07:16 |
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Feb 6 Today was 4 mile long run, but I didn't have time before work. I did 2 miles of speed work instead, 5mph to 6.5mph. One thing I need better habits on is morning workouts. After work, I plan to do insanity. Edit: insanity complete. LowellDND fucked around with this message at Feb 7, 2013 around 05:39 |
| # ? Feb 6, 2013 16:51 |
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Feb 7 Woke up in time to do my run, hit morning traffic, had to turn around at the gym. Work is interfering with MAH GAINS!
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| # ? Feb 7, 2013 13:50 |
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Feb 8. Rest day and weigh in. I got 193.4, with the average listed above. Hoping to breaking 190 this week, we'll see. Working out was disappointing this week - the new job is taking all my time and energy. I'm hoping it'll get better after I adapt a bit.
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| # ? Feb 8, 2013 14:32 |
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Feb 9. 9 mile run (hour 45m). I AM A GOD
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| # ? Feb 9, 2013 13:59 |
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Feb 10. Recovery week begins. No sweat. Pros: GF says shes seeing improvements. Cons: Recovery week is boring as gently caress. Hoping I can get in some runs in. I will say Im loving astonished at how my body recovers. My longest run ever yesterday, and Im itching to go running again right now. LowellDND fucked around with this message at Feb 11, 2013 around 05:35 |
| # ? Feb 11, 2013 05:09 |
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Feb 11. Day off from work. I cleaned house, and since its recovery week, I'm eating whatever I want and not worrying about protien ratios. Staying in calorie budget, but getting a nice amount of grease and chocolate. The insanity recovery disk is ... really mellow.
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| # ? Feb 11, 2013 22:17 |
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Feb 12 BOOM MUTHAFUCKA I knew my body was holding back if I could do 9 miles at the same pace I did 3. So instead of doing a 5-6mph run, I started at 6, and cranked it up every lap. Ended at 7.4mph before I had to cut it back. Final numbers? 3 miles in 27:47. That's two and a half minutes past my PR, and my best score in 5 years.
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| # ? Feb 12, 2013 18:51 |
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Feb 13 5 mile run. I pushed, and stayed between 5.4mph and 6mph, reducing my rest laps. My final lap I went to 7mph. I hit 189.2 on the scale afterwards.
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| # ? Feb 13, 2013 20:14 |
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Feb 14 New 3 mile run: 26:40. I blasted a minute off of the last PR xD
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| # ? Feb 14, 2013 20:50 |
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Feb 15 Rest day and weigh in. Scale has me at 190.2. Huzzah! I even hit 189 after the run yesterday. Take that, water weight! Physics diet has me at 193.21, which is what I shall update the OP with
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| # ? Feb 15, 2013 16:51 |
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Feb 16 10 miles, 1 hour 42 min. I just met a goal I've held for 7 years.
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| # ? Feb 17, 2013 01:20 |
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Feb 17 Insanity Max Pylo is all pushups, so I'm giving this one a pass. Feb 18 Just got home, Insanity will be done shortly. Edit: that's disappointing. It's scratched in places. Otherwise fun so far though LowellDND fucked around with this message at Feb 19, 2013 around 06:28 |
| # ? Feb 19, 2013 05:58 |
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Feb 19 3 mile run. Utterly annihilated last week's PR, ending with a 24:54 For those in the audience: in two weeks I've cut 9 minutes off of my 3 mile. LowellDND fucked around with this message at Feb 19, 2013 around 23:02 |
| # ? Feb 19, 2013 22:56 |
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Feb 20 Stopped after 2.5 miles, which was disappointing. Price I pay for breaking PR the day before, I suppose. After work I'll do some Insanity Edit: Did some Insanity. Max Intervals. Im.. Im starting to think my body cant handle these moves. o.o I did 30 minutes and hit cramps/muscle failure in ankles, calves, shins, thighs, and gluts. Then the exercises went into some truly bizarre sets of jumps which I couldnt imitate o.o. LowellDND fucked around with this message at Feb 21, 2013 around 07:14 |
| # ? Feb 20, 2013 20:31 |
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Feb 21. Did a recovery run, 3 miles, 30 minutes. I'm pleased that my relaxed pace is my old goal pace.
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| # ? Feb 22, 2013 07:06 |
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Feb 22 Rest day and weigh in. The scale says 188, physics diet says 190.92
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| # ? Feb 22, 2013 18:10 |
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Feb 25. Been fighting some lethargy, maybe a virus of some kind. In other news, I hit 184.4lbs, which is the -50 lb mark since 2011
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| # ? Feb 25, 2013 20:06 |
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Feb 26 3 mile, 30 min. Stretched my legs, it was nice to get back into it. I need to remind myself to eat some days, I've dropped to 1000-1200 some days and its been tiring me out.
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| # ? Feb 26, 2013 21:48 |
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Feb 27. 6 mile run. I like that 6 miles has become a nice stretch, 3 miles is unnoticeable, and ten is a hard push.
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| # ? Feb 28, 2013 06:31 |
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Then one day you will run 50 miles and wonder where your life went. I kid, that's a good feeling.
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| # ? Feb 28, 2013 06:34 |
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A reply! Yeah, I'm super eager to get to ultras. Feb 28 I need to refine my diet, I think. Very lethargic. My girl is worried I'm anorexic, I'm calling my doc to double check. Mar 1 Rest day and weigh in. Today was 184.0, average 187.94
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| # ? Mar 1, 2013 17:34 |
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March 2 Had a family thing, so I pushed it to today March 3 12 mile run/walk: 6 miles 56 min 5 miles 54 minutes 1 mile, 18 min
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| # ? Mar 4, 2013 07:23 |
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Keep up the good work! I'm the same height and weight as you, (started at 200 in end of Jan down to 188 today) so I'll be following this.
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| # ? Mar 4, 2013 15:38 |
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Huzzah! Yay followers! When I was doing 6-7 miles, I brought power bars, but I was able to do 10 miles without them (until I got home). So I've been complacent, and I couldn't get food fast enough after the run. Massive throw up everywhere. Lesson learned!
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| # ? Mar 4, 2013 18:19 |
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March 4: recovered from the 12 mile, heh. March 5: 23:13 3 mile. I'm very close to my typical USMC run, and in sight of my best time (21:30) What's awesome is the run didn't tire me out at all. I'm not sore, hot, or dehydrated. I had an asthma attack through most of it, which had me panting, but the rest of me is treating it like a mild warm up. My fastest 3 mile in nearly a decade. A warm up.
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| # ? Mar 6, 2013 05:12 |
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Mar 6 6 miles, 58 minutes
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| # ? Mar 7, 2013 05:40 |
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Mar 7 Rest day, readying myself for a half marathon Mar 8 Rest day and weigh in. Scale says 183.2, which is where it's been for a week. Physics diet says 185.49
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| # ? Mar 8, 2013 19:55 |
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Mar 9, rest. May 10 Attempted my half. I dunno if I psyched myself out or didn't drink enough water or what, but I hit a massive wall at 3.75mi. Tried to psych up, pushed another .8, and stopped. Utterly disappointed in myself.
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| # ? Mar 11, 2013 05:21 |
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Spring break, visiting family, so I won't be working out. Left subway, and changed myfitnesspal to sedentary lifestyle. That puts me at 1500 cal budget, we'll see if it works or I get dizzy. Will update at end of break.
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| # ? Mar 13, 2013 22:22 |
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Mar 19 Unscheduled run. 7 minute mile.
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| # ? Mar 19, 2013 03:22 |
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Mar 20 22:30 3 mile. I was pushing for best ever (21:30), but couldn't hack it this run. Still. Best time in ten years.
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| # ? Mar 20, 2013 03:32 |
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| # ? May 24, 2013 12:54 |
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Mar 21. Ran 3.4 miles, taking break. I think I'll need to up my calories a bit, 1500 isn't enough to maintain my run. Ill go 1650 and see how it handles. Edit: Ran another .25, calling it. I think it's a combination of: Not eating enough this week. Not drinking enough Doing a decade PR yesterday Going for another PR today. So yeah. Sticking to 6-7mph for the mid run for the time being, 7-8 burns me out too fast. And the long run will be 6-7mph with occasional walking. LowellDND fucked around with this message at Mar 21, 2013 around 05:53 |
| # ? Mar 21, 2013 05:33 |
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