Kozwell

Monday might have been a holiday, but I still made it to the gym and knocked out a new workout. It's all about High Intensity, as it has really pushed me so far. I might have to include deadlifts on leg days, as squats and deadlifts should make the legs ultra-strong. Mondays Workout: Stationary Bike - Warmup - 8 minutes - 1.25 milesEliptical Machine - 15 minutes - 2 miles (Running 1 minute, walking 1 minute)Bench Press - 2 sets - 20 reps - 15 lb dumbells.Shoulder Press - 2 sets - 20 reps - 25lb Smith MachineBicep Curls - 2 sets - 20 reps - 15 lbsTricep Pushdowns - 2 sets - 20 reps - 50 lbs.One arm rows - 2 sets - 20 reps - 15 lbs.Arc Glider - Cooldown - 5 minutes - .5 miles Tuesday's Workout: Eliptical - H.I.I.T. - 20 minutes - 1.3 milesSquats - Bodyweight - 2 sets - 20 repsCalf Raises - Bodyweight - 2 sets - 20 repsAb Crunches - 2 sets - 20 repsRaised Leg Crunches - 2 sets - 20 repsStationary Bike - H.I.I.T. - 10 minutes - 2 milesTuesday's workout is different, as I am limited by the Gym at my hotel in California. Hooray for impromptu business needs and travel...and still being steadfast on my workout plan.

Congrats on acheiving your goal. My goal of the C25K was a failure due to my stupid calf muscles, bit there is a silver lining to the bad news. The eplitical and I have become friends. I have started to get ready for Bizzy Workout guides by rocking out 20 minutes of H.I.I.T. and then 10 minutes of H.I.I.T as a midset break. Today I had a victory as I had to issue with the seatbelt on the airplane and still found my way to the gym tonight. It's the little things.

So Thursday I saw my sports doctor and I get to go to Physical therapy twice a week for 6 weeks. He thinks that the pain I have been feeling the actual muscle trying to tear off the bone (which could cause a fracture), so I get to "recondition" myself for being able to run. Oh Hoooooray! Anyways... I made my Thursday workout more intense, as I let it defeat me mentally for about 3 hours. It was more like a punishment for having that moment of weakness. Thursday's Workout: Bench Press: 4 sets (65x10, 85x10, 95x8, 105x6)Upright Row: 3 sets (35x10, 45x10, 55x8)Tricep Cable Pull: 5 sets (60x10, 70x10, 80x8, 90x8, 100x7)Standing Dumbell Bicep curls 4 sets (20x10, 25x8,30x6,35x4)Lat Pulls: 4 sets (40x10, 60x10, 80x8, 100x6)Cardio: walked @ 3 mph for 10 minutessoooo slow. I just wanted to run the whole time Friday's Workout: Deadlifts: 5 sets (105x8, 115x8, 125x8, 135x8, 145x8)Standing Calf Raises: 4 sets (105x10, 125x10, 145x8, 155x8)Seated Leg Press: 4 sets (180x10, 200x10, 220x10, 240x8)Hold Plank: 3 sets (15 seconds, 20 seconds, 25 seconds)Cardio: walked @ 3 mph for 10 minutesI might break down and try an eliptical machine.

Congrats. Time to celebrate.

Keep up the awesome work.

Thanks for the well wishes Stacee. Don't be green with envy, I should be envyous of your accomplishments as you are kicking ass and doing awesome so far. As for me, today was slow day at the job and a good day overall. I ate well, and was slacking in the water department,until I went for the mid-afternoon workout. I'm up to (11) eight ounce glasses for now. I'll probably end up around 16 for the night. I do not know if I want to make tomorrow or Thursday my "rest" day, but as they say "Lift Strong to be Strong." Today's workout: Standing Calf Raises: 5 sets (65x10, 85x10, 105x10, 125x10, 155x10)Deadlifts: 5 sets (65x8, 105x8, 125x8, 155x8, 175x8)Leg Press: 4 sets (140x10, 160x10, 180x10, 200x8)Seated Calf Raises: 3 sets (160x10, 180x10, 200x10)Stationary Bike: 4.37 Miles in 20 Minutes

I still hit the scale, but I know that it lies a lot. I just do a clothes fit test, do they fit better - yes. Do you fit in a smaller size - yes... It must be working. To stacee and Riskva - great work and keep it up. As for me, I'm doing well just finding new paleo things to try and make like Pumpkin bread. Those little things you miss, but not too much. Where i need to work hard is in my mental game with my bench presses. It's the complete opposite to almost everything else I can do in the gym. I'll figure it out though, just takes time.

So I received my referral paperwork and have an appointment for Thursday morning. Maybe I'll get some more information, but biking is a good calorie burn, but just not the same feel as running. It slowed way down with work, so it has been a weird end of last week and beginning of this week. I only worked out on Monday and Thursday of last week, but managed to eat pretty well through out the week. I totally felt the "Blerch" and stayed pretty lazy all weekend. Those who do not know about the blerch can read on it here: http://theoatmeal.com/comics/running Sunday I made Paleo Coconut bread and Primal Pumpkin bread for starters. Then made bacon wrapped bison meatloaf for meals this week. Surprising as Bison has very little flavor, compared to the bacon. Today was a decent day, I think I overloaded on fruits today with a Banana, Strawberry, and Watermelon Smoothie while having a mixed fruit cup for breakfast. I got back on track with the workout and have been looking to go into a 21 day shred cycle by musclepharm. Today's Workout: Cardio Bike - 20 Minutes = 4.31 MilesBench Press: 4 sets (85x8, 95x8, 105x6, 115x5)Shoulder Press: 4 sets (50x10, 60x10, 70x10, 80x8)Upright Row: 2 sets (105x12, 115x10)Tricep Cable Row: 3 sets (70x10, 80x10, 90x10)Tricep Isolate: 3 sets (20x10, 30x8, 40x6)Bicep Curls - Cable: 3 sets (70x10, 80x8, 90x8)Tomorrow - deadlifts and dips...

Unfortunately, it's not shin splints and I get to take an anti-inflammatory pill once a day. I skipped Friday's workout, as I was waiting for my X-Ray results. I wouldn't know until Monday (Today). I still managed to eat well, even though I let the potential of bad news bother me. My awesome calf sleeves are good for recovery as they keep the calves tight. I had a cheat day Saturday, as I had a soda and some Apple Pie Moonshine as a 2 month break. I even had a half slice of toast, which I can say that I do not miss bread at all. I almost skipped my workout again today, but I got tired of being lazy and sitting around the office, just waiting. I got the phone call with my results right before my planned calf raise. X-Rays are negative and now I am getting reffered to a Doctor of Sports Medicine and running is out until I know what the eff is going on (probably my running form). Todays Workout Results Cardio Bike - 4 miles in 16:35 minutes (resistance level 7).Bench Press - 4 sets (75x8, 95x8, 100x8, 110x6)Deadlifts - 5 sets (75x8, 115x8, 135x8, 145x8, 155x6)Calf Raises - 3 sets (115x8, 165x8, 185x8) A happy beginning to week 3...

Wednesday - Feels so good. Work is slow with this training going on, I have elected to complete my afternoon workout. I can't run at the moment, so I decided to bike it. I have my doctor's appointment on Friday for my calf issues, but they still got a workout today. Todays workout: Exercise Bike: 4 Miles - 16 minutesDeadlifts : 4 sets (70 x 8, 90 x 8, 100 x 6, and 110 x 4)Bench Press: 3 sets (95 x 8, 115 x 8, and 120 x 6)Tricep Pull downs 3 sets (70 x 12, 80 x 10, and 90 x 8)Calf Raises: 3 sets (90 x 10, 110 x 10, and 135 x 10)

Good job. Keep knocking each day down and eff the scale. Things to focus on is how you are feeling and the effort you are putting in. If you want to measure results, use your clothes. They will tell the truth on how things are going.

Hello Smlisley and good luck kicking that fat in the nads! I learned something new today: Battle Logs! I was using my inital post for my "Battle log," so I think I'm doing this worng...oops. Hopefully everyone is doing well.

Monday - was relaxed, as I prepped for training all week. I was letting my legs rest since Sunday I did a quarter mile jog and it was no bueno for the legs. Eatting well and feeling good minus the leg issues. Tuesday - Eating well and enjoying the rainy day in Arizona. My legs were feeling good, so I decided that I'd go for a run...and running has won this battle. Got about eight minutes into my run and I had to stop. It feels like a strongman has decided to pull both calf muscles of my legs. My calf sleeves helped for about 2 minutes, before I had to stop from the pain. I now have a doctor's appointment on Friday to see what the hell is going on. Still got in some chest presses and a quick mile on the bike in the gym. If my calf issue is bad, I'm just going to bike 7 miles a day. They might knock me down, but I'm going to fight back. Hopefully everyone else is doing well.

Happy Moday (or Tuesday depending where you are located). I've also gained two pounds, but I've slimmed up as I fit in my clothes better and my seat at the arena. Hopefully this week is better and the stress is lower for you Aero. Lets kick this weeks butt!

So I got my deadlift and dips in yesterday. It was all about form, as I had yet to try deadlifting anything in a looooong while. Thursday: Deadlifts - 5 X 8 @ 95 lbs.Dips - bodyweight - 3 sets (6,5,4)Cardio - 4.7 miles cyclingFriday: C25K - 1.4 Miles in 25 minutesHad to stop running in the 2nd to last set of sprints, because both of my calves were screaming in pain. I give it a fail and plan to redo the first week.Dumbell Chest Press - 3 sets (25, 30, 35) Today kind of sucked with getting interrupted by work, just ruined the routine. It just trew everything off, but I plan to rest over the weekend and be back in the gym on Monday. My Calves are soooooo on FIRE right now.

Most fruits have high sugar content, but its a natural sugar that your body can break down more quickly, versus refined and fake sugars (i'm looking at you splend. Anything that ends in "berry" is really good for you, due to all the antioxidants. Just try to limit intake to like a cup or cup and a half. Then slowly reduce the amount over the next few weeks and you should be good.

Nope. I'm getting to old to be slamming my body around a 1/4 inch thick mat on plywood. I get daily reminders on what I need to work on to improve, like today when doing the C25K, both calf muscles hurt so bad that I couldn't run anymore. 7/10th's of the way through it.

I've always been able to lift heavy. I wanted to be a body builder or a Professional Wrestler when I was a kid, because they were always in great shape. I started lifting weights at 13 in my garage but running is my nemisis and we do battle all the time. I used to be a 12 pack of beer a week drinker, but now it is a rare once a month thing. Sadly, I typically never even finish it anymore. If I plan to drink, it has been alcohol like Whiskey (Jameson's) or Southern Comfort. I think I have just grown out of liking beer.

Foam Rollers might help with the soreness in the legs. Give them a nice massage on one and it can help with the recovery time.

Too true. I eat at least 8 ounces of grilled chicken a day and I feel full all day long. I just read an interesting study on "Watermelon Juice" as a muscle recovery drink. An All natural organic pre/post work out drink. I just don't know if I want to add that much sugar to my diet.

Did you change everything you are eating or just small modifications? My motivation for the gym today is to make myself the best version of myself. It takes work and quitting is to easy. They do not give out awards for the "Best Quitter" or the "Almost Acheiver".

Tuesday - Chaos ensued My entire day was thrown off by 2 hours because of a delayed work project. My Point of contact was 90 minutes late and I was stuck waiting the the lobby of a medical center. I didn't get to the office to eat breakfast until 11 instead of 9. I was going to hit the gym at 1PM, but more drama with system problems. Then I get told I have to setup 8 new deployment sets by Monday, but the equipment won't arrive until Thursday or Friday. Needless to say my stress level was super high and my water intake was super low, compared to previous weeks. I ate well until my dinner, which i decided to have a Prime Rib steak (cut of the fat), half of a baked potato, mixed veggies and a beer. Weds - Clarity Acheived Slowly getting back to the routine again. Wasn't feeling well from the night before's wonderfully stupid dinner selection. Breakfast was Eggs & Turkey and Sriracha. Had to go deployment facility at 1, so squeezed in a workout at 11 and then ate lunch around 3ish. Forgot to pack my lunch the day before so it was off to the restaurant next door for their chef salad (no cheese and no dressing). The best part of the day is when the solution to your problem appears clearly in the middle of your C25K run. Day 2 of C25K: 1.84 miles (30 minutes)Shins started hurting with about 3 minutes left to finsh the challenge. Probably due to the lack of water yesterday. Strength Training: Dumbell Chest Presses (35/40 lbs)Shoulder Presses (25 lbs)Bicep curls (25 lbs)Tricep pull downs (70 lbs)Tricep overhead presses (70 lbs)It's gym time. I'll actually get to deadlift, dips, pushups, and some light cardio. I have my book "Spark" downloaded on Audible. I'm trying the learning and working at the same time. Off to the Kozmos!!

Funny, how I was just watching a youtube video from Elliot Hulse (Strength Camp) and that was one of his tips on dropping weight. It was to walk for an hour (30 minutes one way and them 30 minutes back). I'm in AZ, so I do most of my walking indoors, not the same but beats melting into the asphalt.

Today's been a good day. I grilled up all of my chicken yesterday and prepped my lunch the night before. Sometimes it is good having a job that gives me flexibility on my schedule. I made it in the gym before noon and now it's smooth sailing into the evening. Day 1 of C25K: 1.44 miles (25 minutes)Strength Training: Dumbell Chest Presses (35/40lbs)Shoulder Presses (20/25lbs)Bicep curls (25/30 lbs).If today was to get a grade right now, it isa solid B, if not B+. Tommorrow it's Deadlifts and Dips, and then some light cardio.

Holy explosion of people Batman! Welcome everyone. Did we all pre-prep our meals for this week yesterday? It's gym time in 45 minutes!