Sep
30
2007
HELL Day 4
Wide Stance DL (70 seconds rest)
1x15x65
1x15x65
1x15x65
(Holy Hell this was hard)
Static Lunge SS w/ (60 Seconds rest between each superset)
1x10X5s
1x8x5s
1x9x5s
(I have a ways to go on these. They’re suppose to be 3×20. I don’t think I would have done much better BW only)
Bentover BB Rows
1x12x65
1x12x55
1x12x55
DB Press (palm facing in) (60 seconds between SS)
1x12x20s
1x12x15s
1x12x15s
Front Raises
1x15x7.5s
1x15x7.5s
1x15x7.5s
Standing Calf Raises
1x15x55
1x15x65
1x15x75
1x15x75
(I did an extra set of these…. discovered that 55 was too light tho out of it.)
Planks Goal 60 seconds
1×25
1×20
1×20
15 minutes of aerobic activity that included a walk to the club house. a couple minutes on the stairmaster (which sounds seriously sick) and the 7.5 minutes on the Exercycle that didn’t sound much better. Then I walked back to the house.
no comments | tags: 90 Days of H.E.L.L., Exercise H.E.L.L. | posted in Weighty Matters
Sep
29
2007
Calories – 1750 Target Actual 1806
Missing my calorie target was my own fault. I winged it just a little too much this afternoon when I decided to go to take some pictures after work and then didn’t get home until late. I was a bit short on protein, but I was a way long on fat and way short on carbs. Next time, I’ll get the 99% lean ground turkey instead of the 93%.
Moblity drills tonight.
Lying scorpions 2×15
Supermans 2×15 with a 5 second hold
Bird Points 2×20
Wall Slides 2×20 (um these are harder than you think and I found out how inflexible my shoulders have become)
Cat Streches 2×20
I worked up a pretty good sweat doing these. I was really kind of surprised. Now I just need to shoulder back into shape so the wall slides aren’t so bad (those are way harder than they look).
no comments | tags: 90 Days of H.E.L.L., Diet H.E.L.L., General H.E.L.L. | posted in Weighty Matters
Sep
28
2007
Calories for the Day 2400
Today was Aerobic Drill 1 Day which consists of the following:
Do the following 10X
1-Cone Hop x 30 sec
2-Burpee Jacks x 30 sec
3-Mountain Climbers x 30 sec
4-Jump Rope x 30 sec
Aerobic 15 mins on elliptical at 70-75% of MHR
I was supposed to do 10 circuits. I found out how truly out of shape I am. I got through 4 circuits before I couldn’t jump rope any more. I kept missing the rope. Although out of everything the jumprope was my favorite (and its because I was best at it). I cried several times as I was doing this too. It was not pretty. But I did manage to get 9 minutes on the elliptical which was better than I expected.
Goal for next time, make it through 2 complete circuits and add another round on. 12 minutes on the elliptical
I’m telling R. this on the phone… he said “But I could see a huge difference in how you walked this past week”. I told him, “Walking is nothing…This is hard!” So he asked about the exercises, and I told him what they consisted of. He told me he’d probably puke after the burpee jacks in the first round.
no comments | tags: 90 Days of H.E.L.L., Cardio H.E.L.L. | posted in Weighty Matters
Sep
27
2007
Calories for the day 2500 (YEAH FOR LIFTING DAYS)
I am feeling the muscle love tonight….. ought to make for interesting aerobic drills tomorrow.
DB Front Squat superset (SS) (60 seconds of rest after each superset)
1x15x20s
2x15x15s
Lat Pulldowns
3x15x5 plates (which I think are 12.5 lbs each. Need to find out from jeff or jason)
Lat Raises SS (60 seconds of rest after each superset)
1x15x5s
2x15x8s
Last reps on last set of these were really tough. My arms were trembling.
Good Mornings
3x15x45 (bar) (Jeff watched me as I did these, he said my form was very good. Plan on increasing the weight for these carefully)
Incline DB Flyes (3x15x5s) SS
Swiss Ball Crunches (1x20x20, 2x20x15s) – I’m really feeling these tonight
(45 seconds of rest after each set)
Side Planks
3×15 seconds (30 seconds of rest after the first 2, 60 seconds after the last 1)
Did these on each side
Right side 9,9,6 seconds, left side 10,11,10 seconds
Realized after looking at the sheet I might not be doing these correctly because there is a tempo of 0-2-0 written. Need to get clarification from Leigh.
15 minutes of aerobic activity at 55-65 MHR. – I made it through 8 minutes on a 6% grade and 2.9 for the treadmill speed.
no comments | tags: 90 Days of H.E.L.L., Diet, Diet H.E.L.L., Exercise, Exercise H.E.L.L., weight loss, weight training | posted in Weighty Matters
Sep
26
2007
So in addition to the basic lifting stuff, I’ve also got aerobic drills and flexibility/mobility drills to do. The Aerobic drills will help with losing weight and the flexibility/mobility drills will help with the muscle shortness Leigh described in my profile.
Aerobic days are split into 2 different days
Day 1 Drill
Repeat the sequence below 10X
Cone hops X 30 seconds
Burpee Jacks X 30 Seconds
Mountain Climbers X 30 Seconds
Jump rope X 30 Seconds
15 minutes on elliptical @ 70-75% of MHR
Day 2 Drill
Moderate interval training 10X 30 seconds all out/1 minute Moderate pace/1 minute slow (80-85% MHR)
10 Minutes Moderate Pace/Low Resistance
Flexibility/Mobility Drills
Lying Scorpion 2×15
Supermans 2×15
Dog Points 2×20
Wall Slides 2×20
Cat Stretch 2×20
Static Stretches
Standing Hamstring Stretch
Kneeling Groin (this will soooo be done behind a closed door)
Standing Quad Stretch
Behind Head Chest Stretch
Lying Front Deltoid Stretch
no comments | tags: Pre-H.E.L.L. | posted in Weighty Matters
Sep
26
2007
I got my plan last night and will do the first set of lifting this evening after work. I’ve figured out that I’ll be more consistent in activity after work because quite frankly, there are just times I’m too darned lazy to get my butt out of bed in the morning. I think when you do an exercise program, you really have to do it in a way that is best for you – Not always in the way that the experts tell you to do it.
The Diet
I’ll be cycling calorie amounts and manipulating my meals on a 3 day schedule based on activity. The ratios for Protein, Fat and Carbs will change on a daily basis and I get to have a “cheat” (man I hate that word!) meal every 10 days. The only rule is that the cheat has to fit into my daily calorie allotment. This I can do. I’ve done it before and I can do it again. So here’s my calorie rotation for the next 30 days.
Aerobics days – 2400 Calories
Resistance days – 2500 Calories
Rest days 1750 calories.
Workouts look like this
Resistance A
DB Front Squat superset (SS)
Lat Pulldowns
3×15 (60 seconds of rest after each set)
Lat Raises SS
Good Mornings
3×15 (60 seconds of rest after each set)
Incline DB Flyes (3×15) SS
Swiss Ball Crunches (3×20)
(45 seconds of rest after each set)
Side Planks
3×15 seconds (30 seconds of rest after the first 2, 60 seconds after the last 1)
15 minutes of aerobic activity at 55-65% MHR.
Training Day B
Wide Stance Deadlifts (3×15 with 70 seconds of rest because each set)
BB Bentover Rows (3×12) SS
Static Lunges (3×20) (60 seconds of rest after each set)
DB Press – Palms facing in (3×12) (60 seconds of rest after each set)
Front Raise SS
Standing Calf Raises (3×15)
Planks 3×60 (60 seconds of rest after each set)
Aerobic Activity (55-65% of MHR)
She’s having me do one sided training because I have an imbalance in my hips. Also core work to make my midsection stronger. It also seems that my muscle length is on the short side so she’s added a flexibility/mobility segment that I will use after my work out.
no comments | tags: 90 Days of H.E.L.L., Diet H.E.L.L., Exercise H.E.L.L. | posted in Weighty Matters
Sep
25
2007
Well, I know my program from Leigh is in my mailbox. I just can’t access it from where I am at. Which kind of sucks because I could print it out and read it on the ride home on the bus. Oh well. This gives me something to look forward.
My shoulders hurt from last night’s pushup session. I’ll be glad when I am accustomed to them.
The Good News -
I had one of the trainers at my work gym evaluate my form for all the major lifts (Deadlifts, Squats, and Lunges) and he said I had very good form and that he wished the guys in the gym would squat as well as I do. That really made my day since I taught myself how to lift and I’ve never had my form checked by anyone in the nine months that I have been doing this.
no comments | tags: Pre-H.E.L.L., program, training, Weightlifting | posted in Weighty Matters
Sep
25
2007
Pictures were not pretty. The squat ones I looked a tad bit like a sumo wrestler. UMMMM that just doesn’t make one feel all that great.
Pushups – 1 minute X16
Squats – Basically parallel or right above parallel based on the pictures
V-sit – fingertips essentially came to the tops of my heels.
Planks – Held for 16 seconds (better than I expected honestly)
Shoulder test – Failed it
Hip Flexor – Passed it.
no comments | tags: Physical Assessment, Pre-H.E.L.L. | posted in Weighty Matters
Sep
24
2007
I’ve decided to pay for the program and get Leigh’s help. $55/month is a steal for her services and well worth the money I think to get a customized program – especially in terms of the nutrition.
I’m just really tired of being overweight.
no comments | tags: Pre-H.E.L.L. | posted in Weighty Matters
Sep
23
2007
So I’m about to begin another fitness journey – 90 days of H.E.L.L. Tomorrow I will start following Leigh Peele’s Generic H.E.L.L. Program. H.E.L.L. stands for High Energy Lethal Lipolysis and is geared towards fat loss without damaging your metabolism.
I’ve been working out for the last 9 months but have spent the last month and half taking a break from the dieting. It’s time to get back on track though. So here are the gory details.
I’ll be doing a 90 day program that incorporates diet, exercise (in the form of resistance training, mobility work, Aerobic activity, and if I need to additional exercise) and rest days. There will be nine, 10-day cycles that tie all of this together and the diet will cycle calories and protein based on the type of activity being performed on a specific day and my body weight. The only dietary “restriction”- if you can call it that – is that all my carbs will come from fruits and veggies – no grains, rice, beans or oats.
no comments | tags: Body Recomposition, Diet, Exercise, measurements., Pre-H.E.L.L., weight training, weightloss | posted in Weighty Matters
