The Quest for 12%

[oldark]

Here we go, time to get serious. Not a New Year's resolution, but more of a "Hey the pool opens in May realization". This morning's stats:

194
24% BF

The goal is to lose the fat. Period. The pool will be calling with the kids, so no time to wait. Certain highlights of the plan include:

Chest (Monday) - 2x8's across 4 or so exercises
Back (Tuesday)
Shoulders (Wednesday)
Arms (Friday)
Abs (each Mon, Wed, and Fri)

Supps include protein powder and NO-Xplode.

Cardio includes marathon training (3/5/07 marathon), then Tues/Sat spin and Mon/Wed yoga.

Fairly experienced, and sort of strong, just haven't really committed. So it starts now. Wish me luck!!

[oldark]

Today's marathon cardio plan was 18 miles. But sub-freezing temps kept me inside on an indoor track, and therefore I only made 10.5 miles. Don't worry, I'll be fine for the marathon. Oh, new stats post run:

190.5
23%

Yes I know I'll gain most or all back, but I'll take it however I can get it!!!

[Bob45]

Good luck. What type of diet plan do you have? What kind of cardio was 10.5 miles? I am around your size so I will be watching you.

[ChocoChick]

Chest (Monday) - 2x8's across 4 or so exercises
Back (Tuesday)
Shoulders (Wednesday)
Arms (Friday)
Abs (each Mon, Wed, and Fri)


What happened to legs??

[oldark]

Thanks! Appreciate the support!

Right now cardio consists solely of a March 5th marathon. So I'm on a marathon training plan of 35-40 running/jogging miles per week. Today was my long day, next week I run 8 on Tues, 4 on Wed, and 4 on Thurs then 14 on Sunday, etc. After marathon I'll switch to a more "normal" cardio plan of yoga and spin classes.

Diet is fairly strict now with either Myoplex ready to drink shakes or 4 eggs for breakfast, turkey on whole wheat or grilled leftovers for lunch, and pasta or grilled something for dinner. I also try to eat a veggie or two for lunch and dinner. And I eat protein shakes in between each for snacks, and before bedtime (but I'll probably switch to oats or cottage cheese).

Workouts will keep going though, even with all the running. Right now on bench I'm topping out at 225-235 on flat bench on final set (2-4 reps), flat curling, and seated pressing almost 135 on final. So hopefully all the running will not cost me strength but will burn body fat (and I do want to run a marathon once in my life!).

[oldark]

Right now legs are "ignored" due to all the running. Also, for the past 5 years I was a very competitive cyclist, so I have good legs for now. I also cross train with yoga and spinning when I can. Once marathon is over I can incorporate legs back into workout.

Thanks for the question!

[sssrocket]

Welcome and good luck with your goals,


Sounds like you are on track, keep it up.




Cheers
Steve

[oldark]

Thanks Steve! Today's 5am stats:

192
24% (tanika)

So it looks like I held off 2 pounds, and according to the scale (it's the best measurement I have right now), still at 24%. Chest day was ok this morning. Higher reps and more excercises (but only 2 sets of 8 each).

The gym started a "biggest loser" contest 3 weeks ago, so guess what? Yep, everybody and their brother have been in the gym. Good to see so many new faces, but causes waiting on equipment. No big deal, assuming one or two will actually stick with it after the contest and possibly I can find a workout partner! My next door neighbor lost a small child (60 pounds) in like a month, including 20 since the contest started. I'm going to go eat lunch with him to talk nutrition (like I'm the expert, ha!), and see if he is interested in trying weights instead of strickly cardio.

Off to work, to those who haven't lifted yet today - what are you waiting for?

[Original Poster]

Welcome to the forum !

Not sure I'd full skip legs, but then again if you are training rediculous amounts for your marathon, I guess I see why you might skip them.

The GH and subsequest igf-1 release from working a huge muscle group like legs can really help you with cutting and fatloss.

[oldark]

I agree, thanks! Just this morning I was talking to our fitness center guru (spotter) about that as well, and how once March 5th passes I'll be able to work in a leg day (like on Tues with back) and a calf day (like on Fri with arms).

Thanks again for the feedback.

[oldark]

192.5
23%

Did back and legs (!) this morning, peer pressure I guess. As long as I can get in 8 miles tonight all is well. Back consisted of:

BB bent over rows 2x8 (after WU)
Wide grip pulldowns 2x8
Shoulder-width pulldowns 2x8
Reverse-grip pulldowns 2x8

Legs consisted of:

Leg Press machine 2x8 (after WU)
Calf raises 3x8

[Hibiscus09]

Good luck to you! :)

I had a hard time doing legs when training for a 10K. I can't imagine doing them when training for a marathon. :p

[joed]

Welcome to the journals. The marathon you're aiming for is the Little Rock event? You have good dedication since this is your first one; curious about the longest run you've done in training so far? Look forward to following your progress.

[oldark]

For the Little Rock Marathon, here's a snapshot of my run plan (my cardio includes this, plus the occasional yoga and spin classes):

NOTE - 12/31/06 is a half-marathon I ran in Springfield, MO in 2:07.

Week Mon Tue Wed Thur Fri Sat Sun
11/13/2006 rest 3 4 rest 3 cross 5
11/20/2006 rest 3 4 rest 3 cross 9
11/27/2006 rest 3 5 rest 3 cross 10
12/4/2006 rest 3 5 rest 3 cross 7
12/11/2006 rest 3 6 rest 3 cross 12
12/18/2006 rest 3 6 rest 3 cross 13
12/25/2006 rest 3 7 rest 4 cross 13.1
1/1/2007 rest 3 7 rest 4 cross 15
1/8/2007 rest 4 8 rest 4 cross 6
1/15/2007 rest 8 4 rest 4 15 cross
1/22/2007 rest 9 4 rest 6 18 cross
1/29/2007 rest 8 5 rest 5 14 cross
2/5/2007 rest 9 5 rest 5 20 cross
2/12/2007 rest 8 5 rest 4 14 cross
2/19/2007 rest 6 4 rest 3 8 cross
2/26/2007 rest 5 rest 3 rest 2 26.2

[joed]

Veddy interesting; going for the 'gold' this week eh? Are you aiming for a 4:30 or just gonna take it as it comes? That was a really good time in the Springfield half.

[oldark]

Thanks man, I run a 10-min mile pace normally, but pick it up on Tuesday and call that "speed work". At the half, I was shooting for 2:10 (i.e. 10-min miles) and felt good the last 5K so i picked it up.

For the full marathon I'll start with the 4:30 pace group and see how I feel around mile 20 or so.

[Hibiscus09]

Maybe you can get Darren McFadden to pace you. :D

[oldark]

I played football for the Hogs back in the day (a while ago!), but I was never that fast! To bad underclassmen can turn pro, would be nice to watch him run all over USC (no, not the Cali one) for a few more years!!!

[oldark]

190
22% (tanita)

Big run tomorrow, hopefully I'll lose a few more and keep one or two off (and maybe even a %). Weights are going strong, strength staying, just 4 more weeks until the marathon!

[oldark]

Something about cold weather that saps the motivation. So instead of a 14-miler outside I only ran 10, but 10 on a treadmill combined with an indoor track. Gotta love that lady in the Nike + setup, I kept pushing the middle button just to hear her talking to me....

Should be a good week next week with no out-of-town travel to disrupt the weights or running plan.

Go Bears!

[oldark]

Workout:

Monday morning - chest
Tuesday morning - back and legs
Wednesday morning - shoulders
Friday morning - arms

Runs:

Tues night: 9-miles
Wed night: 5-miles
Sat mid-day: 5-miles

Tomorrow's run will be 20 miles.

Still at 190 and 22%, just keep cranking away and working hard!

[joed]

Geez, hope the weather warms up for your 20 tomorrow.

[oldark]

Today it's 34 now, tomorrow it's supposed to be 47! So I'm outside. Anyone else ready for warmer weather? Even after the marathon, the regular 45 minute cardio will be much better outside - whether run, bike, whatever!

[Oxxy]

Nice going mate, doing some nice distances, what made you stop racing?
cycling and running are very different events.

[oldark]

Cycling was in my blood, but as the boys got older I wanted to do more with them (and they are into more traditional ball sports). My oldest did start to ride with me, and started to follow Armstrong, Ullrich, Basso, Hincapie, etc.

Then the Tour de France 2006 happened. Or rather, 2 of those 4 above got kicked out before it happened, one retired. And the winner (Landis of course) got caught cheating. So, not really great role models. We sold all of our bikes and bought golf clubs to pass the summer evenings.

Great family stuff, but golf just doesn't do it for the body!!!! So I took up running in October by signing up for a marathon - then going out and buying running shoes! I will probably finish, then revert back to "regular" cardio while I lift (that same cycling-son now lifts with me)...

[tatdawg]

good luck man. it has to be tough doing the mind blowing cardio of cycling and weightlifting at the same time.

[Oxxy]

I used to race as well many years ago and i must admit i love to run, even though the muscles you use are very different, or they are used in a very different way, I find with running you can make big improvements in vo2 very fast.
Yea its a big shame that some elite riders have recked it for others and it does tarnish the sport, still it would have been extremaly hard for you to sell up your bikes. I can see how golf just wouldnt do. after such an intensive and time consuming sport as cycling, needing to get out there and exert yourself gets in the blood.

[oldark]

Done! (Thank God!)

20 miles in about 3:30. That's slower than my goal of 10-minute miles but hey, this wasn't the marathon and frankly I got a little bored.

Now 188 pounds and still 22% (purely sweat/water weight I'm sure). Let's see what tomorrow morning looks like as I usually try to weigh in the morning before going to the gym.

Chest day tomorrow and NO RUNNING!

[oldark]

Incline:
2x8 BB warm-up (135)
3x8 DB 55, 60, 65

Flat:
3x8 DB 70, 70, 75 (only got 7 on last 2 sets)

Decline:
2x8 DB 65, 70

Incline Fly's:
2x8 DB 35, 35 (focus on the squeeze)

Cable Fly's:
2x8 #6 (which I assume is 60, again focus on the squeeze)

Abs:
2x30 ball crunches
2x10 standard crunches (middle, left and right)


Any advice or recommendations? On week #3 of the plan above (one bodypart per day), then after 4th week I'll change up the exercises a bit.

Thanks!

[sssrocket]

Still keeping an eye on you, as your goal of 12% is the same as mine :)

I think I need to step up my cardio a bit to keep up with you though.
Currently I am at about 21%



You are keeping me motivated, Keep up the good work.

Cheers
Steve

[joed]

3 1/2 hours is a lot of 'picking them up and laying them down'. Nice work.

[oldark]

OK, just ran 5 for the day, got 8 tomorrow. Man, 5 miles goes by awfully fast after running 20.

Hit back and legs this morning, consisting of:

BB Bent over rows - 4x8 115
Lat pulldowns - wide grip 2x8 150, 162.5
Lat pulldowns - shoulder width grip 2x8 150, 162.5
Lat pulldowns - reverse grip 2x8 150
Hamstring Curls - 3x8 50 (machine)
Leg Press - 3x8 470 (plus sled weight?)
Calf Raises (on leg press) - 3x8 380 (plus sled weight?)

[mom24boys]

3 1/2 hours is a lot of 'picking them up and laying them down'. Nice work.


Ditto

[oldark]

Thanks for the encouragement, that's what makes this forum so great. Running alone (training) is tough enough at nights, add in working out alone in early mornings and you can easily lose motivation!

Anyway, ran 7 miles tonight. Felt good, considering it's 22 degrees so the entire run was on the treadmill. At least I got to watch a little of the Ohio State bball game. Who is Odom? Holy cow, he's an unfair advantage!

Stay on target! Keep hitting the gym and your goals will be in sight soon!

[oldark]

Seems this genius at work said if I didn't "like" running for so long I should just run faster. Hmmmm.

Just two more weeks until the Little Rock Marathon, then I'm back to 20-mins 2-3 times a week of high-intensity eliptical or stair machine. I'll do the high-intensity stuff 3-weeks on and one week just longer slow jogs, much like my workout plan is going now!

Seems lately that running 7+ miles, as many as 14-15, doesn't actually cause my body to lose anything anymore. Maybe it's gotten "used to running" and is just shifting into running mode as soon as I hit the road. I think the marathon is a great accomplishment and all, but I'm looking forward to being able to change and shock my system into burning more of that body fat percentage.

NEW GOAL: 10 pounds in 10 weeks, equating to at least 5% of body fat. That'll get me to 180 and 15%.....

[Original Poster]

Good luck with your upcomming race.

LOL about what the genius form your work said. ROFLMAO :)

[oldark]

ONE WEEK TO GO!

Can't wait, after traveling all week and still managing to eat clean (somewhat), I'm in town this week and will focus on diet and a little running. But of course still lifting!!!!

[oldark]

Done training, now just eating and trying to stay off of my feet. Marathon in 2 days. Then Monday morning, 5am, back to bodybuilding full time!!!!!

[tatdawg]

good luck in the marathon

[joed]

At this very moment he's gliding over the pavement, as if wings were on his feet, on his way to finishing the 26 miler. That hot tub and massage are gonna feel SO GOOD.

[oldark]

Man, 26.2 miles is a hell of a long way. Breezed thru 13.1 in about 2:05, on the way through 16,17, then the WALL.

Any runners out there know what I'm talking about, for the rest of you it's something like: Heavy bench on the last one when the bar just stops, you don't think you can go on. Or, skull crushers on the last one when you don't know if you can swing it down to your chest or if you should bail it over your head.

Whatever, got through 18-22 until second wind then finished strong. Got the medal and a cool dri-fit finishers t-shirt (can wear it lifting woo-hoo).

TIME TO WORKOUT!!!!

PS - thanks to all of you for the encouragement these past few weeks. I know it's not "bodybuilding" but it's what I was doing while lifting. So thank you.

[joed]

"The Wall" has always been such an on-target word for that phenomenon; I'm trying to remember when that word caught on, mid-late 70's I think. I vaguely remember it being used in "Distance Running News", or maybe in the really early editions of what became "Runners World" mag. George Sheehan or Joe Henderson probably coined it.

Man, if you can, you should post a pic of you in your singlet with the medal. Would be a really cool shot. Congratulations on a job well done.

[stachedwalker]

Congratulations!!