Ghostwolf

you've done an awesome job so far. looking forward to what the lifting will bring you. congrats and good luck with the goals. and muchos kudos on the cholesterol lowering that is awesome. remember slow and steady wins the race.

had a good weekend. watched the fight Saturday at my place, I was greatly disappointed as I'm sure many were. had friends over and bbq'd and drank way to much but it was a good Saturday. yesterdays workout went like this: warm-up 10min. push ups 5x3 wall squats 8x3 inverted rows 8x3 planks 15secx3 walk/jog on the hamster wheel jog(5.2mph) 30 sec then 1 minute walk(3.5mph) x10 cool down stretch 5 minutes heel was a little sore today but nothing I cant manage. tonights workout: warm up stretch 5 minutes 25min relaxation/stretch yoga 10 minute march 3.8mph cooldown stretch 5 min. dinner is chicken in a lemon sauce with steamed garlic veggies

lol great log. good luck on the goals

Seven you're an inspiration what ever you decide. keep rocking it girlie.

tonights workout: warm up 10 minutes march 20 minutes plank 15sec x3 ankle mobility 5 minutes cooldown stretch 10 minutes feeling good. diet was good today had chicken and veggies for lunch making veggie omlettes and bacon for dinner(breakfast for dinner is a favorite of ours). gonna give quitting smoking a try starting tomorrow. I would like to live a long, happy, healthy life(at least make it to 72) and I know smoking along with being over weight doesn't help any of that, so on with the life style changes. I was thinking of an e-cig to help with the withdraws. does anybody have any news on these? any way hope you guys are kicking ass out there. enjoy your evening.

thanks seven! I'm just praying I don't get it. I am a complete wuss when it comes to stomach bugs so I've been disinfecting like crazy. to be honest though I love every minute of it. As having full custody right now it gives me every chance to be the Dad I can be. He's my little man even though hes twelve. I just love being a Dad, its the one thing I know God wanted me to be. I'm stern when I have to be but I spoil him when he deserves it on the same token. I'm reminded of that song by George Straight "A Fathers Love", yeah that's me. I want to leave a legacy with him and for my grand children through him. Good stuff. tonights workout: warmup 10 minutes DB press 25lb ea. 8x3 DB row " " 8x3 DB DLs " " 8x3 sit-ups 10x3 walk 10 minutes cool down stretch 5 minutes also threw in ankle mobility drills for the foot as it stands I can not do one lunge even with a chair, it hurts like a son of a gun. dinner is wild boar sausage from last seasons hunt in a wine sauce and mixed veggies. have a great night all

tonights work out: 10 minute warm up 25 minute yoga(lots of stretching. nothing too strenuous.) 10 minute walk 5 minute cooldown son is down with the stomach flu I'm exhausted brought home some pho and calling it a night.

yesterday's workout. 10 minute warm up pushups 5x3 wall squats 10x3 inv rows 5x3 sit ups 10x3 walked 10 minutes cooldown stretch 5 minutes I was still sore from the test and found the results to be lacking. I struggled with everything. I tried an assisted pull up but got about halfway and froze.

seven, my parents Homeland is Australia. I am a first generation American. they came over illegally in the late 70's but my dad was granted citizenship here in 2001. I envy you. I have never seen the country of my forefathers. I dream of it often and one day when responsibility has lessened I will go there and may never come back.

thanks fitness test went like this amrap pushups: 23 BW Squats: 34 pullups: 0 assisted 3 plank: 37seconds burpees: 7 jump rope: 2 minute 24 seconds walk: 47 minutes at a 3.6mph pace foot ached after the jump rope and walking, may have to tone that down. as you can see I have a lot of ground to make.

Hey all, Im now 35 and had a log here awhile ago and just now coming back on after a year or two layoff. my first venture I lost a bunch of weight and got nice and strong even though I stopped logging. I broke my foot in several places and because of a dvt(blood clot) in the same leg it took over a year to heal. it still gives me pain but some of that is due to me gaining the unwanted weight back on. I now weigh 328lbs and want to paleo and body weight myself down to about 210lbs before I start weight training again and then put on another 10-20 in lean muscle leaving me somewhere between 220-230. I'm a tall bastard at over 6'4 barefoot so even with that weight I am will be a skinny bastard. I plan on doing marches 5x a week and body circuits 3-4x a week until it falls off from the paleo. I blame no one but myself for the weight gain. I got depressed, ate like shit, smoked again, overall just awful health style. I am here to stop crying and keep honest, log workouts, and maybe converse a little bit with folks about the multiverse. I am a single dad to one son who is now 12 and want to be an inspiration to him in all things in this crazy life. feel free to comment and follow along as you will. I will list measurements and stats after tonights trial workout.

first day of doing a version of stronglifts 5x5 I subbed chins instead of squatting on a workout giving me an equal pull/push/leg/core volume. I am starting most lifts at 185lb except the ohp and want to see the gains I can get over this summer following a 5lb bump for every work out. workout: OHP warm up 95x5x1 115x5x5 CHINS warm up 185lb rowx5x1 bwx5x5 DL warmup 135x5x1 185x5x5 Reverse Crunch no warm up 10x5 I was one of 2 guys in there and the other guy was just using dbs. I had the BB section all to myself. the only thing that sucks is that the rack at the church gym is only 7' so I have to do my OHP outside of it (being 6'4 with a 83.5" wing span)meaning I have to clean and then start my press reps. this isn't a problem for now but when it gets heavier having to clean then do presses will be a little extra taxing but I guess it will be a good reward. there that's my bitching for the day. SOTD: artic monkeys "why you only call me when your high?"

Best log idea I've seen in awhile, congrats.

Last night was a good night. had a blast with my lady dancing although I got some shit from the guys when she came and picked me up to go out lol. I wonder how many calories one can burn in about 2 1/2 hours of dancing albeit with a few breaks. may have to look into it. we went on a 10 mile bike ride this morning just cruising around the town. its already pretty warm, supposed to be 92 today. gonna get ready for a game of basketball at the park with the guys. breakfast this morning was scrambled eggs and bacon. dinner menu is chicken and veggies slow cooked in a wine sauce. have a kick ass day suckers. album of the week: Revelation Sunday by the steepwater band. check it out

Tonights workout is gonna be a quick 5k then a bbq Cajun shrimp salad for dinner. having a couple beers with the boys afterward before going dancing with my lady. Its my sons mom weekend with him so I gotta get out and socialize a little, ya know. on the plus side my churchs gym is reopening and will be free so I may start doing a 5x5 program next week but still do a 5k and a few sprints for cardio. I'm sure my lifts have fallen a bit and I may just recycle to start to see what kind of gains I can get. we'll see. have a good night folks. song of the day: self esteem by the offspring

love the log title and wish you much success.

damn I suck at loggin... lol. I will try and upkeep better. todays workout 30 pushups (20 regular last 10 single clap) 5 chins 12 straight leg dead lifts 45lb DB each hand 12 wall slide squats with 45lb DB ea. hand 80 second plank that is one circuit. completed 5 total. also did 10x3 sets of some cool bruh assistance exercises curls and overhead tricep extensions with 35lb DBs. felt cool... spinach, mushroom, olive, and cheese omlette is on the menu for din din song of the day: Magic Carpet Ride by Steppenwolf side note: my lady says its Posole not pasole. I stand corrected. forgive my whiteness when addressing Hispanic dishes

If your looking to get into strength training I strongly recommend you look into either starting strength or strong lifts. Both are a 5 rep by 5 set program and instruct on what weight to start (the bar usually) and how much weight to bump each time and how and when to do the lifts usually workout A workout B rotating every other day done 3x a week. And dont be so intimidated by the free weights section most of the people there are really nice people and if not screw them you're there for you not them just do your thing and have fun. who cares what others think. As far as the cardio goes, if your into hiking, biking, and walking then go and do it. as long as your enjoying yourself and it doesnt become a chore you'll be more likely to succeed. those three things mixed in can be great forms of cardio if applied correctly. just get out and make it a point to do it and increase in some way every time. As to when and how often, you can either do them after your strength training the same day or on opposing days its up to you but shoot for 3x a week remember though that diet is somewhere between two thirds to eighty % of losing weight depending on who you ask. So make sure the diet is clean and get to it. if you stay dedicated I know you can do this. When I started NF I weighed 323 lbs and am now under 260lbs( 34 yr old 6'4 male) in about 8 months, having a goal just like you of losing the hated 100lbs. So I applaud you and hope you keep at it. Now get on it sucka ;-)

Thanks bud. I love going out and doing things with my boy. Ive had him doing workouts and standup since he was probably 2. People use to be like dang if we were over at their house and he would try not listening and I would have him drop and give me 10 real pushups. they would be like this kid is 2 and does better pushups then I can lol. but yeah my son is my life so I incorporate all I can with him in so he will hopefully avoid the down fall I had. It has been awhile since I logged. my computer was acting up and I cant post from my phone as of yet. tonights workout is as follows: warm up- shadow boxing 10 minutes workout- AMRAP in 20 minutes 30 pushups 15 goblet squats 3 pullups 10 reverse crunches completed 7 full rounds 1 partial the pullups killed time but I didn't want to go to inverted rows so I went beast mode but it wore me out. going for an hour walk/jog then eating some bomb ass Pasole the chick in my life home made me and brought over this morning. Woot Woot!!!

tuesday workout was a 2 hour boxing session in honor of my first day back in over a month or so, coach said it would be a conditioning day yippie...lol all bag,mitt,patner work was done in a cardio style with lots of short gym sprints a jog and burpees thrown in whenever he blew the whistle through out our workout this was done at times even with the 16 oz gloves on. no other cardio needed. I was burnt. yesterday was assorted db and BW circuit bent over DB rows 10 ea.(done sides at same time) push ups 20 reaching lunges 8 ea. leg bench dips 10 wall skiing 5 db deadlift 10 boot slappers 8 plank 30 seconds 2 minute shadow boxing rest 90 secs before start next circuit thats one circuit. circuit was done x2. dbs. used were 25lb ea. going lighter after getting my ass kicked the day before in boxing. album of the week: Astro Creep 2000 by White Zombie for sure an oldie but goodie

Last nights cardio workout was as follows: took my son with me and jog/walked running trail by the house 30 minutes. we did over 2 miles. it was a nice overcast evening but windier than shit. I got something in my eye and this morning it was a bit gunky. flushed thoroughly and is feeling much better. I have decided today is the day I quit smoking. I have tried in the past and it would last a day or two but I'd have a beer and pick it right back up. this time I am done with this crap. I dont smoke alot probably a half pack a day but still I know all the negative aspects this crap can have on my life and its just stupid to continue something that can kill you when it enhances absolutely nothing in your life. much more so it dulls your life. to combat the cravings everytime I want a smoke I will ask for strength from the father and then do some form of calisthenics like 20 pushups or 30 squats something just to knock it back down again. I know I can and will do this. to help out I am also quitting beer and will keep drinking to just a glass or two of wine on friday and saturdays. any other tips from ex smokers on how they quit are appreciated. tonight is boxing and more cardio if not done with training session. it will be my first night back in over a month ready for coach to kick my ass. have a great day everybody.

Looks as though you have already made great progress. Congrats and hope you continue to stick with it.

yesterday was a good day. did not go to church(bad boy I know) but did meet up with the old girlfriend for brunch. We spent most of the early afternoon together just kinda walking around getting to know each other again. I am super surprised with how well she has done for herself and could see this going somewhere worth while. I talked with my pop last night who had some encouraging words but also heeded caution about venturing forward with the past. If its one thing I've learned as I've gotten older its to listen to your elders they've been there done that, and although they may not have the exact answer it is helpful to see their side. so well noted pop slow and steady ahead. I had also helped a buddy hang a custom mantle that he made from an antique piano. it looked pretty badass and had a hidden compartment inside. he did an awesome job, kinda inspired me to craft something up for my place. maybe something I can put up on a to do list for the near future. This mornings workout was as is follows: warmup: active ROM thingys workout: 25 pushups 2 pullups 5 inverted rows 15 goblet squats 1 minute plank all one circuit x5 minute rest between circuits cooldown: nice walk around the block in the cool morning air doing more ROM things as walking. probably looked pretty dorky but who cares. tonight is cardio I plan on doing atleast 20-30 minutes of cardio 5 days a week to help with the push to get under 260Lbs.

Well today was kind of a zombie/recovery day for me. I stayed out late and had a great evening of dancing and more than a few rounds of drinks last night. caught a taxi home though no drinking and driving for me( caught a ride there). I didn't meet any new prospects as I'm thinking of plunging into dating again but I did run into an old girlfriend from my junior college days and she had my attention the whole night. I didn't even get a chance to dance with anyone else it was just me and her the whole night. Shes been divorced for over a year and only has one kid who is about my sons age. We didn't just dance though we talked for a good bit of the night, went down memory lane, and shared a very nice kiss to end the evening. She's my white buffalo(the one I let get away) and the one my Grandmother said I should have married. we were together for two years from the time I was 18-20, I got pissed and broke it off after an argument one night and then met my ex wife a little later. dumb ass kid I was. Anyway we exchanged numbers and shared the cab to her place before I went on my way home. I may not have to really plunge into to the dating scene after all. we hit it off pretty well, she called this afternoon and invited me out to brunch after we attend our own churches tomorrow. So yeah I'm pretty pumped . although it was Zombie day I did do an hour of yoga at home earlier. I really needed it every muscle in body is screaming at me for over doing it yesterday. also weighed myself this evening and came in at 261.2lbs I'm thinking if I really want to get over this hump of 260 I may have to up the cardio and lean out the diet totally. I'm just a little over 40 lbs away from my goal. grrrrr. So frickin close. tonights meal was chicken and broccoli in a Asian style sauce. song of the day: cumbersome by seven mary three

warm-up: skip rope 10 minutes workout: 1-15-1 pushups, inverted rows and squats start with 1 rep each exercise building 1 rep each interval until 15 then descale to 1 rep by 1 rep each interval it equates to 225 reps for each exercise. took along time, felt like quitting but pushed through. plus put in 10 minutes assorted weighted core work 25lb db to finish cooldown: 10 minute stretch tonight is the start of my ex's weekend with my son. I'm showering up and gonna have a night of dancing and beer see if I can get a few prospects. :-D. have a good night yall!!