My Journal

[jaybo334]

Originally Posted by TheNormalMan

Do you do most of your running outside?

I need to get a new pair of running shoes and start running outside more. Doing the treadmill 5-6 times per week is already starting to bore me. My main problem right now is that I don't have a good pair of running shoes so it makes it diffficult.

Yeah I've been running more outside now that it's warmed up... I use www.mapmyrun.com to get distances for where I go. I've got a pair of New Balance 992s I run in and they're pretty good shoes, been almost five months with them so a new pair is in my future....

[Going2bFit]

That site is great! Thanks for the post

Originally Posted by jaybo334

Yeah I've been running more outside now that it's warmed up... I use www.mapmyrun.com to get distances for where I go. I've got a pair of New Balance 992s I run in and they're pretty good shoes, been almost five months with them so a new pair is in my future....

[jaybo334]

No problem! It was a big help for me when I found it too!

[jaybo334]

Well had a good workout this morning... I've plateaued the past two weeks or so with my weight... Been hovering between 265 and 272... It's no big deal, my body will catch up in the next week or so and I'll be back on track. I've noticed this happens about every 35-50lbs or so... If I'm not back to losing by the end of the month, I'll be dropping my calories some. I've been getting 2400-2800 on average each day... On another note, I'm starting the 1 to 5 mile run progression from exrx.net. I followed the run continuously for 20min program until completion and it worked very well. I'll be starting on that run progression in earnest at the beginning of next week. I've gotta have a plan to work from... It has me running MTThS, with Saturday being the longest day... The link for it is here if you're curious....

So today I decided to see how fast I could run the mile on the treadmill at the gym. I did 1min @ 3.6mph, totaling .06miles, then ran until I hit 1.06miles, which negated the first minutes warmup and hit 1.06 in 10:55, which is a 9:55 mile! I started out at 5mph and bumped it up every 20-30seconds until I was cruisin' along at 6.2mph! I probably could've done 6.5mph instead, but baby steps! After that I did my TTh workout and hit all my reps for all three giant sets, so I will be moving on to Week 4 next week!!!

[jaybo334]

Alright, I've decided to start doing like ChrisChap and posting my fitday reports in here to help keep me accountable. I'll post today's meals in the morning. Anywho, had a good day in the gym today...

12:30 on treadmill, 1min walk warmup, then ran a 9:39 mile, followed by 2min walk for cool down.

Stepmill:
34.5lb vest, 60 steps/min, 6min

DB Squat Thrusts:
35x12x3

Giant Set of Back Extensions and Left and Right Lateral Flexes:
(25lbx14, BWx14, BWx14)x3

Bicycle Abs:
36x3

10 Minutes Stretching

Total Time: 52minutes

[jaybo334]

Fitday chart for yesterday, 3-24...

[jaybo334]

Workout was good this morning. I was up at 5:30 this morning and was at the gym by 6:30 or so.

Warmup
Treadmill, 7min, .62miles, 127 calories

Superset of Legs Ups and Incline Leg Press
Leg ups:
BWx20x3 per leg

Incline Leg Press:
340x14, 390x12, 440x10, 490x8, 540x6, 590x6, 640x4

Superset of One Arm Rope Lat Pulls and DB Bicep Uppercuts
One Arm Rope Lat Pulls:
110x18, 120x16, 130x14, 140x14, 150x14, 160x12 per arm

DB Bicep Uppercuts:
20x10x6 per arm

Superset of Cable Ax Chops and Cable Hose Pulls
Cable Ax Chops:
70x10, 80x10, 90x10, 100x10, 110x10 per side

Cable Hose Pulls:
70x20, 80x20, 90x20, 100x20, 110x20 per side

10 minutes stretching...

I also got an unexpected addition 4 miles of cardio in today when on the way back from the gym, my u-joint broke on my truck which promptly dropped the driveshaft... Called a tow truck to take it to my mechanic, grabbed my gym bag and started walking... Took like 45 or 50 minutes and I walked it all... My legs were dead from the leg press and are really sore right now!!!

[jaybo334]

Nutrition for 3-25. The Gatorades were During and Post Workout.

[Hotmoltenlava]

Keep it up, Jaybo.....(subbed and lurking)

[jaybo334]

Thanks bro! I'll be posting my workout from yesterday and today a little after noon today (when I get back from the gym)... I'm in Advanced Visual Basic right now and am just dicking around! Anyways, here's the nutrition from yesterday...

[jaybo334]

Warm Up
Treadmill, 6min, .52 miles

Stepmill
35lb vest, 6min, 60 steps/min

DB Squat Thrusts
35x12x3 (30 sec rest between sets)

Superset of Weighted Back Extentions and Lateral Flexes
(No rest between sets)
Back Extensions:
25lbx14x3

Side Lateral Flex:
BWx14x3 per side

Bicycle Abs
BWx36x3 (30 sec rest between sets)

10min Stretching

[jaybo334]

Warm Up
Treadmill, 8min, .7 miles

Superset of Leg Ups and Incline Leg Press
Leg Ups:
BWx20x3 per leg

Incline Leg Press:
340x14, 390x12, 440x10, 490x8, 540x6, 590x6, 640x4

Superset of One-Handed Rope Lat Pulls and DB Bicep Upper-cuts
(30-45 sec. rest between sets)
One-Handed Rope Lat Pulls:
110x18, 120x16, 130x14, 140x14, 150x14, 160x12 per side

DB Bicep Upper-cuts:
25x10x6 per arm

Superset of Cable Ax Chops and Rope Hose Pulls
Cable Ax Chops:
70x10, 80x10, 90x10, 100x10, 110x10 per side

Rope Hose Pulls:
70x20, 80x20, 90x20, 100x20, 110x20 per side

10min Stretching

[jaybo334]

Went to a park around here... They had an asphalt trail through it that the sign said was 1 mile. I ran it in 8:58!!! Only walked for about 45 seconds of it. Slowly getting there. Will be continuing the 1 mile runs until I can get through them in under 9 minutes and without slowing to a walk.

After that I threw on my cleats, dropped my gym bag and paced out appoximately 40 yards and dropped my water jug there... I did 15 minutes of sprinting 40 yards and walking back. Made the 40 in 7.5-9 seconds on average... Nothing spectacular, but it's better than I could do a month ago!!!

[Badfrog]

Great workouts jaybo. It looks like you really keep challenging yourself in different ways. I'm about the same size as you but a couple of pounds behind. I'd really like to get back into jogging myself. I did it early on and was able to get to 2 miles without walking and then my knee let me know that it was not cool. I think I'll make it a point to get out there again in the next week. It sucks to do it but when you are finished running/jogging you get a great feeling of accomplishment.

BTW, sub'd!

[Hotmoltenlava]

Originally Posted by jaybo334

Nothing spectacular, but it's better than I could do a month ago!!!

That's all that matters. Progress is progress.

[jaybo334]

Thanks a lot fellas!!!

I will be going to the gym after work today... My right knee is kinda sore, so we'll see how that all goes...

[jaybo334]

Warm Up
Treadmill, 8min, .64miles, spent 5min @ 5.5mph... Went a little slower today due to my legs being a little sore from yesterday...

Stepmill
35lb vest, 6min, 60 steps/min

DB Squat Thrusts
35x12x3 (30 sec rest between sets)

Superset of Weighted Back Extentions and Lateral Flexes
(No rest between sets)
Back Extensions:
25lbx14x3

Side Lateral Flex:
BWx14x3 per side

Assisted Dips
-70x8, -50x8 (1:30 rest between sets)

Flat DB Bench Press
50x10, 55x8, 60x5 (1:30 rest between sets)

Bicycle Abs
BWx36x3 (30 sec rest between sets)

Hanging Leg Raises
BWx10, BWx8, BWx6 (1:30 rest between sets)

10min Stretching

[Freddie Beef]

I noticed the gatorade, is taht dranken before, after, or during your workout?

[TheNormalMan]

Nice job on the fitday stuff man. I find that when I do all my food like that, it really holds me accountable and I work that much harder to make sure I eat clean for the day instead of spending the day eating food I don't need. Plus it gives me some idea of what my exact macros are as well.

[jaybo334]

Originally Posted by toobigfred

I noticed the gatorade, is taht dranken before, after, or during your workout?

I usually drink it after my workout, but sometimes sip it during the rope lat pulls on TTh to kinda keep myself going... For example on Thursday I took a protein shake 30min before lifting in the am, gatorade after my workout, and did the same for my run that afternoon.

[jaybo334]

Originally Posted by TheNormalMan

Nice job on the fitday stuff man. I find that when I do all my food like that, it really holds me accountable and I work that much harder to make sure I eat clean for the day instead of spending the day eating food I don't need. Plus it gives me some idea of what my exact macros are as well.

Yeah, I've been doing fitday for almost 6 months now, just started posting as a way to help keep me accountable and for those (few) people who may be curious as to what I'm eating.

[jaybo334]

I'll be weighing in and taking progress pictures tomorrow or Wednesday and will have them up by Wednesday afternoon...

Today's workout:

Warm Up
Treadmill, 8min, .67miles, 130 calories burned

Stepmill
40.5lb vest, 7min, 60 steps/min

DB Squat Thrusts
35x14x3 (30 sec rest between sets)

Superset of Weighted Back Extentions and Lateral Flexes
(No rest between sets)
Back Extensions:
25lbx16x3

Side Lateral Flex:
BWx16x3 per side

Bicycle Abs
BWx40x3 (30 sec rest between sets)

Hanging Leg Raises
BWx10, BWx8, BWx8 (1:30 rest between sets)

10min Stretching

[jaybo334]

[jaybo334]

[Shhmmooove]

Dude, your thread is littered with success. A major inspiration. You're so close. A true display of a will of a Man.

[jaybo334]

Thanks bro! I just keep on trying to do what works for me.

Well guys, I weighed in at 269 this morning... The weight is starting to fall back down, so hopefully I'll be through this plateau by the end of the week! I've been really nervous all day today and the workout helped calm me down for a little while. I go to EMT-B class orientation tonight from 7-9pm... This is like the first real step towards becoming a firefighter since most places here require you to be EMT-B certified to apply for a firefighter position. Assuming there's an empty spot and the class doesn't fill up with active firefighters or EMS members, I'll be able to take the class... It's crazy how everything is slowly falling into place...

Anyways, here's the workout for today:

Warm Up
Treadmill, 7min, .56 miles

Superset of Leg Ups and Incline Leg Press
Leg Ups:
BWx20x3 per leg

Incline Leg Press:
340x14, 390x12, 440x10, 490x8, 540x6, 590x6, 640x4, 690x2 (Was going for 4)

Superset of One-Handed Rope Lat Pulls and DB Bicep Upper-cuts
(30-45 sec. rest between sets)
One-Handed Rope Lat Pulls:
110x18, 120x16, 130x14, 140x14, 150x14, 160x14 per side

DB Bicep Upper-cuts:
25x10x6 per arm

Superset of Cable Ax Chops and Rope Hose Pulls
Cable Ax Chops:
70x10, 80x10, 90x10, 100x10, 110x10 per side

Rope Hose Pulls:
70x20, 80x20, 90x20, 100x20, 110x20 per side

10min Stretching

[jaybo334]

Well, I just got back from orientation and I have a spot in the class! I'll be starting May 15th in EMT-Basic class. I'm pretty pumped, since this is the first step to becoming a firefighter! Alright well I'm about to grab my last snack of the day and head to bed.

[TheNormalMan]

Originally Posted by jaybo334

Well, I just got back from orientation and I have a spot in the class! I'll be starting May 15th in EMT-Basic class. I'm pretty pumped, since this is the first step to becoming a firefighter! Alright well I'm about to grab my last snack of the day and head to bed.

Big congrats Jaybo. I'm going to be pursuing firefighting once I graduate. I just don't have time now to really do much else other than school and workout.

[Freddie Beef]

Originally Posted by jaybo334

Well, I just got back from orientation and I have a spot in the class! I'll be starting May 15th in EMT-Basic class. I'm pretty pumped, since this is the first step to becoming a firefighter! Alright well I'm about to grab my last snack of the day and head to bed.

Congrats!!!!!

[jaybo334]