feckless

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dead man walking
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feckless

Post by dead man walking » Tue Dec 13, 2011 3:31 am

dec 12

i've gotten clear on what i need to do:

first, lose weight: during the past 12 weeks, i've lost about 12 lbs, from 245 to 233. i'd intend to get under 200. being fat is just wrong.

second, improve flexibility and address imbalances. i now work at this every day.

lifting heavy stuff gives me a tight back and aching hip. so i'm back to rowing on the erg, in 12 weeks, i've logged approx 650k meters. mostly i'm doing long (60 min) pieces at low to moderate intensity, approx 60% hr. perhaps once a week i do a brisk time trial. my resting hr is down to 50 beats per min.

the rowing seems to work for me, and if i get to the point where i could row a halfway respectable 2k, i might go to boston in february and row the crash-b. i'm not sure, though, that i've got the discipline to endure the discomfort associated with the race-pace intervals necessary to prepare for the race.

tonight's workout: 30 minute trial.
final hr was 79%, karvonnen method. a decent workout. not a killer. i should be able to recover quickly.

after the row: power clean, 95 lbs. did about 10. didn't count. don't want to count.

plus some stretching.
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dead man walking
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Re: feckless

Post by dead man walking » Wed Dec 14, 2011 2:42 am

dec 13

midday

stretch and mobility, plus foam roller
band good morning, swings, pull ups and dips

eve

65 min row. approx 60% hr.
rdl with empty bar, buncha reps
bench 95 lbs, buncha sets and buncha reps

deliberately not counting sets and reps. fitness not performance is current goal, and i need to avoid tendency to record details precisely and push myself.
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Re: feckless

Post by dead man walking » Thu Dec 15, 2011 3:13 am

dec 14

am

wt 232
hr 51

mobility and stretching, planks, low back/glute stuff

pm

row approx 65 mins, hr 60%

rdl, empty bar, coupla sets, lotsa reps
power clean, 95 lbs, buncha reps
db row, 20 lbs, 20+ reps

nothing too taxing. aiming for consistency.
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Re: feckless

Post by dead man walking » Fri Dec 16, 2011 4:03 am

dec 15

erg warm up 3k

5x600 intervals, roughly race pace
3 min rest
final hr 88%

3 min cool down

low back and glute stuff, bit of stretching
couple sets of light db presses
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Re: feckless

Post by dead man walking » Sat Dec 17, 2011 1:08 am

dec 16

wt 231
hr 52

am

erg 4k
push ups

pm

erg 68 mins, approx 60% hr
stretch, low back and glute

felt a bit tired this evening
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Re: feckless

Post by dead man walking » Sat Dec 17, 2011 11:02 pm

dec 17

wt 232

am

row 4k
stretch

pm

warm 5 min
row 60 min, moderate intensity
bodyweight squats
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Re: feckless

Post by dead man walking » Mon Dec 19, 2011 2:02 am

dec 18

erg 5000
plank, back and glute stuff

easy day

85k meters for the week
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Re: feckless

Post by dead man walking » Tue Dec 20, 2011 3:29 am

dec 19

erg warm up 3k

erg 6k, 83% final hr.

planks, mobility, low-back stuff

after about 12 weeks of consistent rowing, plus mobility and light lifting, i'm seeing results. the key now is not to start pushing too hard, but rather to be patient and to be content with gradual improvements. a calm constancy does not come naturally.
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Re: feckless

Post by syaigh » Tue Dec 20, 2011 4:08 am

How's that foam rolling treating you?
Miss Piggy wrote:Never eat more than you can lift.

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Re: feckless

Post by dead man walking » Wed Dec 21, 2011 1:54 am

dec 20

am

row 4k
push-ups

pm

office xmas party

as for foam rolling: occasionally, less frequently than recommended by the experts, and typically unpleasant. thanks for the encouragement, though.
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Re: feckless

Post by dead man walking » Fri Dec 23, 2011 3:01 am

dec 22

erg 66 mins, easy pace

mobility stuff, planks, light rdl, push ups

trying to maintain discipline as xmas and some time off approaches.
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Re: feckless

Post by dead man walking » Sat Dec 24, 2011 3:23 am

23 dec

232 lbs
resting hr 49

bunch of intervals, mostly 5k pace.
also a hard 500 and 1k.

hr at the end of the 1k 95%

an unstructured session, but i put in some hard work and am satisfied
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Re: feckless

Post by dead man walking » Sat Dec 24, 2011 9:50 pm

dec 24

erg warm up 2500 mtrs

5k, final hr 86%
was planning to do a moderate piece. ended up going a bit harder.

hip and low back stuff, db press
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Re: feckless

Post by dead man walking » Mon Dec 26, 2011 11:46 pm

dec 26

erg warm up 2500 mtr

10k, final hr 84%
moderate intensity, had to concentrate to maintain form for the final 2.5 k

power cleans, 95 lb
db press 2x20

foam rolling
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Re: feckless

Post by dead man walking » Wed Dec 28, 2011 3:16 am

dec 27

am

foam roller
hip and back stuff
planks
push-ups

pm

erg 60 min, easy-moderate

no lifting--went to see girl with the dragon tattoo. the title character was great in the book. she's excellent in the movie, too. definitely worth checking out.
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Re: feckless

Post by dead man walking » Thu Dec 29, 2011 2:53 am

dec 27

am

foam roller. i'm surprised how uncomfortable it is to roll my calves. doing my quads results in total cowardice.
back and hip stuff
plank and push ups

pm

erg--60 mins easy
one set of light squats

weight loss stalled.
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Re: feckless

Post by dead man walking » Thu Dec 29, 2011 11:26 pm

29 dec

erg warm-up 15 mins

erg 30 mins, final hr 90%
intense enough to require concentration. a session that builds some confidence.

dead--a couple of light sets
ab whl

over and out
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Re: feckless

Post by dead man walking » Sat Dec 31, 2011 3:05 am

30 dec

34th wedding anniversary today. i'd forgotten until my sister-in-law called to offer congrats. my wife had also forgotten, so i got a pass. this is the second year in a row that both of us have forgotten. not sure what that says.

wt 231--down a jot
hr 52

erg 60 mins, final hr 60%

signed up for fit day. i never expected to be one of those fat guys who has a web log to count calories. but with the weight loss stalled, i concluded some careful calorie counting, awareness about my food, could help. fit day seems more convenient that a notebook.
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Mickey O'neil
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Re: feckless

Post by Mickey O'neil » Sat Dec 31, 2011 3:14 am

Congratulations on the wedding anniversary, dmw!

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Bobby
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Re: feckless

Post by Bobby » Sat Dec 31, 2011 11:27 am

Congrats on the anniversary.I`ve marked mine in the diary just to be safe!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: feckless

Post by Dunn » Sat Dec 31, 2011 1:11 pm

Congrats on the anniversary DMW. When I was serious about gaining weight I used fitday. Overall a good interface.

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syaigh
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Re: feckless

Post by syaigh » Sat Dec 31, 2011 1:32 pm

Congrats!

And, yes, writing stuff down is probably one of the most powerful tools for dieting. Otherwise, we don't pay attention. A lot of my clients use fit-day and it works. Weight loss always stalls around the holidays, pay it no mind. I've put on 7 lbs since Thanksgiving myself. :)

(and nice job with the rolling.)
Miss Piggy wrote:Never eat more than you can lift.

dead man walking
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Re: feckless

Post by dead man walking » Sun Jan 01, 2012 2:45 am

31 dec

thanks guys. getting reasonably accurate info on protein, carbs, and fat is helpful, and seeing the results reinforces discipline, ast least in the early going.

all i need now is some kind of log to record key dates.

wt 230
hr 56 (a bit high)

erg-warm up 15 min

erg 5x600 intervals, race pace
paddle 600 meters between
hr 80+% after the first/98% after the last

bench--warm up and 1 set to failure, 100 lbs
db row--warm-up and 1 work set, 35 lbs

back, hip stuff, stretching, foam roller

prosperous new year, all
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Re: feckless

Post by dead man walking » Mon Jan 02, 2012 1:37 am

jan 1

wt 229
hr 56

hr still elevated
feeling tired after yesterday's session. also diet may be a bit too restrictive.

erg-20 min, easy

power cleans x 100lbs
db press x 35

hip, flexibility, plank

easy day
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Re: feckless

Post by dead man walking » Wed Jan 04, 2012 3:37 am

3 jan

wt 230

a.m.

stretching, flexibility, hip and back stuff, bit of abs
push-ups, dumbbell bench, dips, and pull-ups

p.m.

erg 60 mins, moderate intensity
couple sets of light squats
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