Workout Group Put up or shut up

[marina]

Dr. BF has decided to start waking up at 6am to go to the gym every morning, and I want to go with him, but I am horrible at getting out of bed in the morning, so Monday while he was at the gym I took out my pilates book and did about 30 mins, and I am so sore today.

I so missed this feeling from when I started working out. I had wanted to challenge my body and push limits, but I had all the necessary muscle mass for my regular work-out. I didn't want to bulk up anywhere but my legs, and only there to protect my knees, so I laid off most of my weight training. But the pilates is really kicking my ass, and in every place I need it to.

I have said I was going to start incorporating regular pilates into my work-outs for awhile now, I hope that this time I actually do it, because I feel better than I have in months.

[deznice]

So I haven’t posted in a while… buuttt… boot camps is done (it was a month long program) I can honestly say I ate amazingly well this month, kept myself super hydrated and worked out everyday! It was hard in the beginning, but I am feeling stronger, lighter, faster, more energized and in a positive mood because of it. I ran a freaking 5k last Saturday (36:20) and to me that was ahuge deal, simply b/c it was a goal of mine AFTER bootcamp and I did it in week 3 . Then I ran another 5k w/ my group as a workout on Tuesday! Pre-bootcamp I would spend 20 minutes on the treadmill or 30 minutes on the elliptical max tops!!!…. Yesterday I was 45 min on the elliptical doing intervals and when I was done did a set of 50 pushups (yes half were facilitated) 100 crunches and 2 30 second ab bridges…

I have decided to train towards a 10K… I have a program online I will be following (Hal Higdon’s guide to a 10k) After 8 weeks I will run my first one, which is a serious goal of mine….. 6 miles is a lot to me…. Afterwards maybe a ½ marathon :-0…

It’s great b/c now I know my form and can do exercises that I did at boot camp and know how to eat well etc… (I will not be as strict as I was at bootcamp tho) Coffee is coming back as is booze (but light beer and mixed drinks w/ club soda only) I will still stay away from fast food and white grains. I will no longer drink soda….

I’ve lost 15lbs so far and am looking to lose more…

One thing I may need help with is that I want to do weight training to build lean muscle, But I have never lifted before (at all) I need a program that will show me how and tell me how many reps etc… I do not want to “bulk up” and be a “musclehead”. I want to do a high number of reps, I want to be lean and strong… Does anyone have any suggestions? I need help to be successful in this area.

Thanks guys I appreciate this forum and the thread feedback….. It’s awesome

[DWarrior]

Alcohol calories are killer, have you seen them? For me to feel any effect would be equivalent to a small meal.

[deznice]

Originally Posted by DWarrior

Alcohol calories are killer, have you seen them? For me to feel any effect would be equivalent to a small meal.

seen them? I would associate it to soda calories or any sort of sweets no? Getting my swerve on one night a week isn't going to impede me that much is it? I am building a rest day into my routine and figured it could be my "cheat day"


whaty'all think?

[Bucho]

Rock on Deznice, I don't have a program to recommend but I salute your discipline and ability to make solid progress. Really good job.

[garrym13]

Originally Posted by deznice

seen them? I would associate it to soda calories or any sort of sweets no? Getting my swerve on one night a week isn't going to impede me that much is it? I am building a rest day into my routine and figured it could be my "cheat day"


whaty'all think?

I was and still am training for bodybuilding shows. i was able to keep a cheat day until 9 weeks out but after that no cheat day and I had some excercise everyday. Although with running there probably is a difference since I am trying to get at 1-3% body fat on the day of competition.

[26point2runner]

Originally Posted by deznice

I have decided to train towards a 10K… I have a program online I will be following (Hal Higdon’s guide to a 10k) After 8 weeks I will run my first one, which is a serious goal of mine….. 6 miles is a lot to me…. Afterwards maybe a ½ marathon :-0…

Great work on the 5ks and good for you for setting goals for more distance. I've used Higdon's plans for all 8 of my marathons and find them easy to follow as well as being effective.

1/2 marathons are a very popular distance for a lot of people. They don't take as much time to train for and, for the typical runner, it's not that much of a stretch to decide to run one on a spur-of-the-moment.

Originally Posted by deznice

...Coffee is coming back as is booze (but light beer and mixed drinks w/ club soda only) I will still stay away from fast food and white grains. I will no longer drink soda….

Everything in moderation has always worked for me.

Don't know much about lifting (unfortunately) and would like to bulk up some myself. I'm 7 days out from my first marathon of the year. The past couple of weeks are referred to the "taper" phase since the number of training miles is gradually reduced leading up to the race. It can make you a little squirrely with all of the excess energy. I'm getting lots of projects completed around the house tho!

[deznice]

Originally Posted by Bucho

Rock on Deznice, I don't have a program to recommend but I salute your discipline and ability to make solid progress. Really good job.

Thanks man!

[deznice]

Originally Posted by 26point2runner

Great work on the 5ks and good for you for setting goals for more distance. I've used Higdon's plans for all 8 of my marathons and find them easy to follow as well as being effective.

1/2 marathons are a very popular distance for a lot of people. They don't take as much time to train for and, for the typical runner, it's not that much of a stretch to decide to run one on a spur-of-the-moment.
Everything in moderation has always worked for me.

Don't know much about lifting (unfortunately) and would like to bulk up some myself. I'm 7 days out from my first marathon of the year. The past couple of weeks are referred to the "taper" phase since the number of training miles is gradually reduced leading up to the race. It can make you a little squirrely with all of the excess energy. I'm getting lots of projects completed around the house tho!

Ha kewl! Make sure to post your results here, you're running sub 3's now right?

It's a huge plus to have people like you and Bobby posting on this thread, b/c you guys are already kicking ass and taking names. It's very nice to know where I can be if If I keep it up, as well as have that experience to ask questions from... My first month I had my instructors at boot camp to rely on, not really anymore... Although I am beginning to hang w/ a sub-set of current friends and acquaintances that are into running... It just gives us one more thing in common....

Good Luck!

[deznice]

It’s amazing how much more I can do then a month ago… Yesterday I ran 3 miles on a hilly course, then 1 mile on a non hilly course and did 5 uphill sprints… I really need to work on hills they kill me right now….. I have about a ½ mile hill right by my house, usually I do a circuit around the hood which is 1.1 miles… I start w/ the down hill and the hill back up is shorter but steeper… I think I am going to start keeping my runs tied to the ½ mile hill… (up and down) I think that will really help me and show results quicker…

Whatch’all think? Is that a safe approach for me? I will still be doing the Higdon 10 k training module, but just on this one hill… (may have to mix it up if it gets too boring…..) If y’all have any advice for conquering hills in a better manner, please let me know…. They just kill me right now, they are my kryptonite…..


This morning is strength and stretch for me…. So I stretched for 10 minutes, did a ½ hour elliptical (important for weight loss and cardio) at a level 8 of a possible 16. It was set to intervals.
Afterwards I went to the weight machines. I am doing low weights as I want to build lean muscle. I only worked on my upper body, figuring my legs are getting a good workout from my running and elliptical routine already…. I did 3 sets of 12 reps on the bench press, 60 lbs… (I am thinking of going to a lower weight next time) Another 25 with a different grip… (closer to my shoulders… it’s a lifetime fitness bench press, not freeweights, has 2 different handgrips if you know what I mean) Did 3 sets of 12 of pulling the bar down below my chest (not sure what it’s called, sitting down and weights are on a wire, pulling a bar infront of my chest then back up) Did 3 sets of 12 for rowing (grabbing hand grips at waist level and pulling weight up w/ a wire)

Then I did Crunches/ab bridge….. 30 crunches, 30 second ab bridge, 30 crunches, 30 second ab bridge, 20 crunches, 20 crunches

Obviously I have no idea about the weights, just seemed to do what made sense (also was on the machine showing the muscles that get worked on) So I am pretty confident I did a good upper body workout for what I want to achieve…..

Anyone know of any workout routines for building lean muscle they can share? I have a gym @ my condo that is never too crowded, (plus I am their at 5 am. Lol) so I have access to weights and the circuit fitness machines