Flywheel99 Gettin Lean Program

[flywheel99]

Ok, here I am! Let's get this thing started!

Thanks for visiting and for your input and commentary.

I have been posting my info on my blog, but I'll move my daily activity to this forum. Onward we march to getting lean!

[chrisbute]

Good luck in your training!

[jmc53]

Welcome to journaling.

[ChocoChick]

Welcome! Tell us a little about you so we can pick on, I mean help, you.

[flywheel99]

Thanks for the welcome comments. Much appreciated.

Here's a little background:

Married with 5 children - ages 1 - 8. Time management is key. (My wife likes to run as well. She was a runner in H.S. and college) I usually lift in the basement and do my cardio in the afternoon - if work allows. I use a YMCA.

I'm incorporating running into my weight training to help burn fat. I also love just pounding out 3 - 5 miles outdoors! It is a positive experience or releases.

I am lifting 5-6 days per week right now. I am recovering from a "medium" type left shoulder pain. Did rehab in January. Pain is mostly gone, but I still take it easy to some degree. For example, just yesterday I did 4 small sets of dips at the Y. I haven't been able to do them because of the pain. So I'm still "recovering" by building back up slowly.

My short term goal is to be at 185 by the end of May - for my 10K race. My longer term goal is to be at 175 lbs. by my 1/2 marathon in late September. I will continue lifting 5-6 days per week throughout the year to build muscle. I want a flat stomach and a much lower bf percentage.

Food management is still an issue. My wife is not 100% on my "eating clean" program. For instance, last night she went grocery shopping and brought home cookies. (She claims she doesn't know how they got in the bag!). I read on this forum someone say that their wife was the "junk food queen" I think. Well, my wife is the "bring home from the store bad food queen." She also says that it is "for the kids." Anyway, if she brings it home, I'll cheat eventually. So that is a concern. She also makes dinners that sometimes are pretty far off the reservation.

For the first 3/4 of the day, I'm very good about my meal plan. But when I get home, it gets pretty hard sometimes.

I love quality beer, but haven't had any since a started (for the most part). The first week or so I had to "get rid of the beers in the fridge." Didn't want them to just sit there feeling unloved.

If all goes well, we'll be building our new house starting in July or August. We're going to be our own general contractor. So things will get very intense once ground is broken.

So, I'm on my way. At Christmas I was at 204 lbs. So I need to keep driving this thing and "clean up" my eating program. Thanks!

[ChocoChick]

If I had 5 kids under the age of 8, you'd be lucky if cookies was the worst of what I brought home!

My husband is the "cookie monster" in my house and I have learned to just say no... or to get something healthy to eat while he's pigging out. Ironically, he was just diagnosed with type 2 diabetes (and he's a fairly skinny guy), which was sad for him but sort of vindicating for me, if that makes sense.

185 by the end of May sounds very reasonable. As I am sure others will tell you, it is hard to put on muscle while doing a lot of distance running.

Good luck with your goals!

[Hibiscus09]

Originally Posted by flywheel99

Thanks for the welcome comments. Much appreciated.

Here's a little background:

Married with 5 children - ages 1 - 8. Time management is key.

Ha,ha. You think? I'm envious. I always wish I had had more children.

Originally Posted by flywheel

I'm incorporating running into my weight training to help burn fat. I also love just pounding out 3 - 5 miles outdoors! It is a positive experience or releases.

I'm glad you enjoy the running. I imagine it's a freeing experience with all you have going on. My hubby loves to run, but I've never gotten the bug. I did a 10K once in Charleston, S.C. and I think that was my running moment.

I am lifting 5-6 days per week right now. I am recovering from a "medium" type left shoulder pain. Did rehab in January. Pain is mostly gone, but I still take it easy to some degree. For example, just yesterday I did 4 small sets of dips at the Y. I haven't been able to do them because of the pain. So I'm still "recovering" by building back up slowly.

Good idea to take things slowly. Since you're lifting so many days per week, are you just doing a bodypart each time?

My short term goal is to be at 185 by the end of May - for my 10K race. My longer term goal is to be at 175 lbs. by my 1/2 marathon in late September. I will continue lifting 5-6 days per week throughout the year to build muscle.

It's good to have goals! Have you ever done a half-marathon? It will be difficult (next to impossible) to lift that much and train for one. My hubby has done many and does legs early on in his training, but then that goes bye bye. If you're able to do both -- you're a studmuffin. (LOL -- nevermind -- you have five children so we know you are!)

I want a flat stomach and a much lower bf percentage.

Me too!!

Food management is still an issue. My wife is not 100% on my "eating clean" program. For instance, last night she went grocery shopping and brought home cookies. (She claims she doesn't know how they got in the bag!). I read on this forum someone say that their wife was the "junk food queen" I think. Well, my wife is the "bring home from the store bad food queen." She also says that it is "for the kids." Anyway, if she brings it home, I'll cheat eventually. So that is a concern. She also makes dinners that sometimes are pretty far off the reservation.

Awww, leave her alone! LOL I have stuff in my house I don't eat that the oinkers in my house eat (without gaining weight, I might add! And they have great results when they visit the doctor! Little stinkers! I'm all for kiddies eating healthy, but I think it's good for their little souls to have pizza, icecream and cookies sometimes also! )

For the first 3/4 of the day, I'm very good about my meal plan. But when I get home, it gets pretty hard sometimes.

That's when I breakdown and have a glass of wine. I'm a lot of help, huh?

I love quality beer, but haven't had any since a started (for the most part). The first week or so I had to "get rid of the beers in the fridge." Didn't want them to just sit there feeling unloved.

Yep -- that's the only way I don't drink wine for the majority of the time. It really does need to be out of the house!

If all goes well, we'll be building our new house starting in July or August. We're going to be our own general contractor. So things will get very intense once ground is broken.

Awww -- it's a lot of fun! I loved both times when we were building. Mistakes will be made -- it's just the way it is. The key is to just stay calm and happy. Mistakes can be fixed and, if not, well -- it teaches patience!!

So, I'm on my way. At Christmas I was at 204 lbs. So I need to keep driving this thing and "clean up" my eating program. Thanks!

Good luck to you! You can do it! Woo-hoo!

[flywheel99]

well, i recently wrote a blog entry about winning the little battles. giving ourselves credit for doing the little things each day that make a difference. so, i decided that i should tell the world about my food intake decisions over the last two days.

friday evening my sister, in from europe (and recently back from touring india) made an awesome indian dinner. because it was friday, i didn't eat the chicken dish, but i did have a healthy (large) amount of the fish & rice dish. very good, mildly spicy. today, saturday, i did have the chicken and rice dish - another great spicy meal.

ok, that is the good news. here are the other items: (8 chocolate chip cookies over a 24 period, small amount of choc candy, pasta/cheese/meat deal, and a cupcake. i did resist the cold beer that was on hand. and i didn't touch the 15 different bags of chips. anyway, i did my damage, and now i've got to put together a nice string of days.

friday morning i had a nice back workout. tomorrow morning i'll wake up early and lift before going to church.

[Chi_town]

Welcome to the over 35 section.

Happy Easter !

[flywheel99]

Chi Town, thanks for the note.

Question for everyone...

Who does the plank ab exercise?

http://www.bodybuilding.com/fun/plank2.jpg

http://www.bodybuilding.com/fun/glen22.htm

Just wondering if i should ad it to my weekly routine. I did it for the first time this past week. Just wondering what folks think.

[Lucky K]

Hello and Welcome!

I actually have alot of those moves in my yoga classes. Plank and side plank are both powerful moves!

[flywheel99]

Off to a great start on this special day.

Military Press 3 sets
DB delt rear raise 3 sets
DB front raise 3 sets
DB side raise 3 sets

Off to church we go!

[Hibiscus09]

Originally Posted by flywheel99

Chi Town, thanks for the note.

Question for everyone...

Who does the plank ab exercise?

http://www.bodybuilding.com/fun/plank2.jpg

http://www.bodybuilding.com/fun/glen22.htm

Just wondering if i should ad it to my weekly routine. I did it for the first time this past week. Just wondering what folks think.

They're a great exercise. I haven't done them lately, but thanks for the reminder.

Happy Easter!

[flywheel99]

had a nice day at the Y. good way to start off the week. wayyyyy too much bad food over Easter. Gettin after the goal again!

Chest:
chest press DB 3 sets
incline press DB 3 sets
fly DB 3 sets

20 minutes stairmill cardio

4 sets plank/ab exercise

[pastorgbc]

I do planks. They are one of the mainstays of my core training.

Welcome to the journals. I have four children, ages 20 to 16.

Good luck.

Ray

[flywheel99]

beautiful day for a run...

just did a nice 3 mile run during my lunch break. what a nice day to go outside for a run. after the run, i got after the abs a bit. did 5 sets of 25 hanging knee ups. i tried to go slow - with slow downward motion expecially. in between those sets, i did some dips. 4 sets of 4. left shoulder felt ok, but not perfect. i'm taking it very easy whenever i feel slight discomfort with my left shoulder.

this morning, my mug of coffee and I went to the basement for a good arm workout.

Bicep Ezbar curls 4 sets
Tricep DB overhead raise 3 sets
Bicep Reverse plate raise 3 sets
Tricep Cable Press down 3 sets
Bicep Hammer Curls 3 sets
Tricep Ezbar overhead 3 sets

Had it rockin with a little XM music and Fox news. On to my chicken lunch!

[ChocoChick]

Fox News + Coffee = Elevated Heart Rate.

[flywheel99]

hey, now! we all have our favorites.

(don't forget the XM music in the background. i have quite the little setup in my basement.)

[flywheel99]

hope that this is allowed on this forum and that i don't receive hate mail. here goes...

i'm sitting here at work having some Blue Diamond Roasted Salted Almonds. (yum).

http://www.bluediamond.com/shop/nuts...stedSalted.cfm

Question: how do these compare to plain/basic almonds? they claim that these are good for you, heart healthy, etc, but is this specific type ok?

And, how many of you include almonds in your daily diets?

thanks

[NorCal930]

Originally Posted by flywheel99

hope that this is allowed on this forum and that i don't receive hate mail. here goes...

i'm sitting here at work having some Blue Diamond Roasted Salted Almonds. (yum).

http://www.bluediamond.com/shop/nuts...stedSalted.cfm

Question: how do these compare to plain/basic almonds? they claim that these are good for you, heart healthy, etc, but is this specific type ok?

And, how many of you include almonds in your daily diets?

thanks

Here is a link that might help: http://www.almondsarein.com/almondlovers/

[NorCal930]

Here is another why to compare almonds.

http://riley.nal.usda.gov/NDL/cgi-bin/nut_search_new.pl

[ChocoChick]

I eat roasted, unsalted almonds every day.

[NorCal930]

Originally Posted by ChocolateGirl

I eat roasted, unsalted almonds every day.

what kind (brand)?

[flywheel99]

Had a great conversation today with a fellow bb.com'er. I'm inspired, motivated, and a little ticked off. I'm uping the "get serious" meter. (on the get serious meter index, i'm currently around a 5 or 6 i think).

Anyway, a great big thank you for the conversation. It helped.

Now, for today...

AM in the basement. Checklist: Coffee, Foxnews, Xm radio in the background. Ready to roll

BACK:
4 sets seated row
wide grip pull ups
3 sets single arm DB row
4 sets wide grip lat pull down
3 sets DB shrugs
3 sets close grip pull downs

Ran out of time, had things to get to before work.

(off topic comment)
Did I mention yesterday that my lab retriever ate 14 hard boiled eggs? with shell? thank goodness she has not barfed massive egg in our home.

Early afternoon trip to the YMCA:
12 minutes ellip
15 minutes recumbent bike
3 sets DB oblique bends using 40# (20 reps each side)

Then to finish my back workout:
3 sets T-bar wide grip
2 sets T-bar close grip
3 sets wide grip standing cable press down

With that, I only have my eating program to worry about for the remaining hours of the day! NHL playoffs begin tonight!!!

[ChocoChick]

Hey, an elevated heart rate can be a good thing.

Am I reading your workout right that you are doing some back movements in the am and then some more in the pm? I don't like this. You're in recovery by the pm, too soon to be working the same muscle group again. Plus, you have way too much volume going on imo.

[flywheel99]

Originally Posted by ChocolateGirl

Hey, an elevated heart rate can be a good thing.

Am I reading your workout right that you are doing some back movements in the am and then some more in the pm? I don't like this. You're in recovery by the pm, too soon to be working the same muscle group again. Plus, you have way too much volume going on imo.

I don't usually do the "2 a day" for the same muscle group. However, I felt cheated this morning by having to end my back workout sooner than I wanted, so I felt inspired and got after it a bit more. Now I feel complete (meaning my back).

Keep the advice coming. I truly apprecaite folks commenting on what I'm doing. Every bit helps. (I think).

Thanks!

[NorCal930]

Just a couple comments.

1. Don't see how the DB shrugs fit in the back work out.

2. Agree with Chocolates comment about doing stuff in the morning for back and then doing back again in the afternoon.

3. I don't know how many reps you are doing but just with the morning back work you did 14 working sets not counting your wide grip pull ups or the 3 sets of shrugs. That seem like you hit things pretty darn good imo.

Glad to hear you are motivated and keep up the hard work.

[flywheel99]

Regarding the shrugs... I added them to back day - no special reason. Should they be on shoulder day?

Regarding how many reps... For the most part, 8 reps to 12 reps. Sometimes I load up the weight a little and only get 3 - 5 reps. Just to shake it up.

Thanks for your comments.

[NorCal930]

Originally Posted by flywheel99

Regarding the shrugs... I added them to back day - no special reason. Should they be on shoulder day?

Regarding how many reps... For the most part, 8 reps to 12 reps. Sometimes I load up the weight a little and only get 3 - 5 reps. Just to shake it up.

Thanks for your comments.

FW- typically I would do the shrugs with shoulders, yes.

[flywheel99]

I know, real runners would have gone outside today for their cardio. I am not a real runner, thus, I headed directly to the Y for my early afternoon workout. I'm sick of the treadmill, but did my 22 min anyway.

Then, onto a leg workout:

4 sets extension
3 sets curl
4 sets press (light-headed feeling after the last two sets)
4 sets calf raise

big ball crunches

steam shower (shorts on) and back to work!