DW's fat to fit log

Dragon Wolf · 02-10-2008, 04:49 AM

Well, I guess I'll be the first to start a new log. Sucks, but nothing can be done.
My goals are to lose bodyfat while building muscle. I have decided to start running again, will start tomorrow morning. I hate starting out in running. Takes so long to build up to where you can run a decent amount of time and distance. I am one of those people that must see results like, right NOW or else it isn't worth it. I am working on that. I plan to weight train 6 days a week, eat clean, and do about 45mins of cardio a day. Hopefully that will get be back on track. I have been doing good the last three weeks, have been going to the gym almost every night and lifting hard. I am ready to get back in shape. I don't really have any stats, haven't taken measurements yet or pictures. I will soon but won't post the pics for a while yet. Will wait until I have something to compare them to once I lose some weight.

T-Cake · 02-10-2008, 05:34 AM

Alright, hun, sounds like a LOT of goals there!

You lift 6 days a week?! EEK! Maybe we can try to even out some of your workouts if you can. Do you still work in a gym? I can see how tempting it would be to just LEAVE IT ALONE for a day

But it's necessary.

Especially with your running, if you do cardio and lifting on the same day, if you lift first, there will be little glycogen stores left to fuel your run -- so you won't go the distance you like... and if you run first and then lift... same thing. There won't be enough glycogen stores to fuel your lifts enough so you could make real strength gains.

What about M/W/F Run and Tu/Th/Sat lift? Sundays off? You can still do SOME running on lifiting days, but you'd do it after you lift and it'd be short.

Talk to GymGirl or Tweak. They are good with the running information.

Que_66 · 02-10-2008, 06:44 AM

Hiya DW!

CK · 02-10-2008, 06:48 AM

and.... IN!

I love running, set short goals every week. I am no way as fantastic as GG but I find small goals make me work harder, whether it be cals burned or distance run, or the amount of time running each time.

For me I really find HIIT, really help with building endurance and speed.

T-Cake · 02-10-2008, 07:13 AM

GG was saying the other day to Tweak that she adds 10% to her run distance per week. This was her key to adding distance to her runs withouth demanding too much of her body too soon.

Beverly McD. · 02-10-2008, 09:56 AM

Hi DW, just checking in.

claire · 02-10-2008, 10:24 AM

Good luck with your goals. I trained for a 5k once and boy was it tough.

Fit Mum · 02-10-2008, 11:12 AM

I hate running, good luck with your goals DW.

Dragon Wolf · 02-10-2008, 01:01 PM

Thanks everyone!

I will run in the morning and lift in the evening. That is the schedule I have worked out for myself. Hopefully it will work out...now if I can just get my butt out of bed at 4:30am!!! I'll be set!

Dragon Wolf · 02-10-2008, 01:23 PM

Today was leg day. I decided to back off on the weight and concentrate more on form and higher reps. It was a good workout.
(weight, sets, reps)

Leg Press
90x1x15
180x3x15
270x1x15

Squat
first time trying them since surgery so went light
45x1x10
100x3x10

Standing calf raise
270x5x15

Seated calf raise
45x1x15
100x3x15

Leg extension
70x1x10
100x2x10

Leg curl
100x2x10
110x1x10

Cardio
15 minutes bike
30 minutes treadmill

Que_66 · 02-10-2008, 04:34 PM

I hate running. I don't envy you. I'll stick to my elliptical

Big Sky Guy · 02-10-2008, 05:21 PM

Nice work on the leg press...15 at 270 must have felt good!

Dragon Wolf · 02-11-2008, 12:45 AM

Well, I dragged my lazy ass out of bed this morning and once I remembered my name I jumped on the treadmill. I ran for 1 minute, walked for 2. I did this for 30 minutes. Not too bad for first starting out. I think I will do that for a week then go up to running two minutes and increase as needed. Have to be careful since I had a stress fracture in the foot, gotta go slow.

Dragon Wolf · 02-11-2008, 12:47 AM

Quote:

Originally Posted by Big Sky Guy

Nice work on the leg press...15 at 270 must have felt good!

Thanks for stopping in Big Sky...yeah it felt great yesterday....not so good today, LOL.

kook · 02-11-2008, 05:49 AM

That looks like a grueling leg day.

Look forward to watching the progress.

Dragon Wolf · 02-11-2008, 01:56 PM

Today I did shoulders. I dropped the weight some and concentrated on contraction and form. Got a good workout in.
(lbs, sets, reps)

BB Upright rows
45x1x10
60x1x10
65x1x10

DB shrugs
50'sx3x15

DB Lateral Raise
10'sx2x12
15'sx1x10

DB Front raise
10'sx2x12
15'sx1x10

DB Rear raise
10'sx3x10

I didn't do any cardio tonight since I ran this morning, I was pressed for time anyway. I would like to run in the morning and do the bike or stairclimber at night for 30mins. I will have to make sure I do that tomorrow night.

T-Cake · 02-11-2008, 03:33 PM

Quote:

Originally Posted by Dragon Wolf

Well, I dragged my lazy ass out of bed this morning and once I remembered my name I jumped on the treadmill. I ran for 1 minute, walked for 2. I did this for 30 minutes. Not too bad for first starting out. I think I will do that for a week then go up to running two minutes and increase as needed. Have to be careful since I had a stress fracture in the foot, gotta go slow.

GREAT START on the running!

WOW!

And holy cow!!! Superwoman lifts!!! You took the weight DOWN and you lift like that?!?!?!

I am impressed!!! Holy hella strong, batman!

02-10-2008, 04:49 AM	#1 (permalink)
Dragon Wolf Gold Member Join Date: Feb 2007 Location: Pennsylvania Posts: 1,698 Rep Power: 3800	DW's fat to fit log Well, I guess I'll be the first to start a new log. Sucks, but nothing can be done. My goals are to lose bodyfat while building muscle. I have decided to start running again, will start tomorrow morning. I hate starting out in running. Takes so long to build up to where you can run a decent amount of time and distance. I am one of those people that must see results like, right NOW or else it isn't worth it. I am working on that. I plan to weight train 6 days a week, eat clean, and do about 45mins of cardio a day. Hopefully that will get be back on track. I have been doing good the last three weeks, have been going to the gym almost every night and lifting hard. I am ready to get back in shape. I don't really have any stats, haven't taken measurements yet or pictures. I will soon but won't post the pics for a while yet. Will wait until I have something to compare them to once I lose some weight.

02-10-2008, 07:13 AM	#5 (permalink)
T-Cake Hyper Hypo Spaz Mod Join Date: Feb 2006 Location: Cakers, (Soon-to-be) CSCS is influencing young minds. Posts: 5,115 Rep Power: 129197	GG was saying the other day to Tweak that she adds 10% to her run distance per week. This was her key to adding distance to her runs withouth demanding too much of her body too soon. __________________ "The Metamorphosis of T-Cake": Cakers's First Cut T-Cake's Story & Photo Progression "Success seems to be largely a matter of hanging on after other have let go." -- William Feather "If you have no goals you will be bored: you will be unhappy because you are empty." -- Alfred A. Montapert "The ultimate goal is victory, and if you refuse to work as hard as you possibly can toward that aim, or if you do anything that keeps you from achieving that goal, then you are just cheating yourself." -- Don Shula

02-10-2008, 05:34 AM	#2 (permalink)
T-Cake Hyper Hypo Spaz Mod Join Date: Feb 2006 Location: Cakers, (Soon-to-be) CSCS is influencing young minds. Posts: 5,115 Rep Power: 129197	Alright, hun, sounds like a LOT of goals there! You lift 6 days a week?! EEK! Maybe we can try to even out some of your workouts if you can. Do you still work in a gym? I can see how tempting it would be to just LEAVE IT ALONE for a day But it's necessary. Especially with your running, if you do cardio and lifting on the same day, if you lift first, there will be little glycogen stores left to fuel your run -- so you won't go the distance you like... and if you run first and then lift... same thing. There won't be enough glycogen stores to fuel your lifts enough so you could make real strength gains. What about M/W/F Run and Tu/Th/Sat lift? Sundays off? You can still do SOME running on lifiting days, but you'd do it after you lift and it'd be short. Talk to GymGirl or Tweak. They are good with the running information.

02-10-2008, 06:44 AM	#3 (permalink)
Que_66 ~~~Q-Tip~~~ Join Date: Feb 2007 Location: walking my endomorphed arse off Posts: 1,553 Rep Power: 26717	Hiya DW!

02-10-2008, 06:48 AM	#4 (permalink)
CK I will again and better! Join Date: Feb 2007 Location: Oh Canada Posts: 2,699 Rep Power: 47824	and.... IN! I love running, set short goals every week. I am no way as fantastic as GG but I find small goals make me work harder, whether it be cals burned or distance run, or the amount of time running each time. For me I really find HIIT, really help with building endurance and speed.

02-10-2008, 09:56 AM	#6 (permalink)
Beverly McD. Gold Member Join Date: Feb 2007 Location: TEXAS Posts: 1,762 Rep Power: 114534	Hi DW, just checking in.

02-10-2008, 10:24 AM	#7 (permalink)
claire Gold Member Join Date: Feb 2007 Posts: 3,536 Rep Power: 95462	Good luck with your goals. I trained for a 5k once and boy was it tough.

02-10-2008, 11:12 AM	#8 (permalink)
Fit Mum NEVER Say Defeat!!!!! Join Date: Feb 2008 Posts: 2,891 Rep Power: 10728	I hate running, good luck with your goals DW.

02-10-2008, 01:01 PM	#9 (permalink)
Dragon Wolf Gold Member Join Date: Feb 2007 Location: Pennsylvania Posts: 1,698 Rep Power: 3800	Thanks everyone! I will run in the morning and lift in the evening. That is the schedule I have worked out for myself. Hopefully it will work out...now if I can just get my butt out of bed at 4:30am!!! I'll be set!

02-10-2008, 01:23 PM	#10 (permalink)
Dragon Wolf Gold Member Join Date: Feb 2007 Location: Pennsylvania Posts: 1,698 Rep Power: 3800	Today was leg day. I decided to back off on the weight and concentrate more on form and higher reps. It was a good workout. (weight, sets, reps) Leg Press 90x1x15 180x3x15 270x1x15 Squat first time trying them since surgery so went light 45x1x10 100x3x10 Standing calf raise 270x5x15 Seated calf raise 45x1x15 100x3x15 Leg extension 70x1x10 100x2x10 Leg curl 100x2x10 110x1x10 Cardio 15 minutes bike 30 minutes treadmill

02-10-2008, 04:34 PM	#11 (permalink)
Que_66 ~~~Q-Tip~~~ Join Date: Feb 2007 Location: walking my endomorphed arse off Posts: 1,553 Rep Power: 26717	I hate running. I don't envy you. I'll stick to my elliptical

02-10-2008, 05:21 PM	#12 (permalink)
Big Sky Guy Takin my yoke for a ride Join Date: Feb 2002 Location: MT Posts: 1,654 Rep Power: 63669	Nice work on the leg press...15 at 270 must have felt good!

02-11-2008, 05:49 AM	#15 (permalink)
kook next stop 350kg Join Date: Feb 2003 Posts: 1,557 Rep Power: 29091	That looks like a grueling leg day. Look forward to watching the progress.

02-11-2008, 01:56 PM	#16 (permalink)
Dragon Wolf Gold Member Join Date: Feb 2007 Location: Pennsylvania Posts: 1,698 Rep Power: 3800	Today I did shoulders. I dropped the weight some and concentrated on contraction and form. Got a good workout in. (lbs, sets, reps) BB Upright rows 45x1x10 60x1x10 65x1x10 DB shrugs 50'sx3x15 DB Lateral Raise 10'sx2x12 15'sx1x10 DB Front raise 10'sx2x12 15'sx1x10 DB Rear raise 10'sx3x10 I didn't do any cardio tonight since I ran this morning, I was pressed for time anyway. I would like to run in the morning and do the bike or stairclimber at night for 30mins. I will have to make sure I do that tomorrow night.