Days 80 and 79

Both days 80 and 79 were rest days. Not much more to say about them other than they were most welcomed - and I ate too much on both days.

Days 84, 83, 82 and 81

Ok. I track my weight daily, but will post about it weekly. Wednesdays.

I am counting down the days instead of up, in hopes that it will motivate me as I see the numbers shrink.

Day 84:

Warm up - Run: 5 min @ 4.2, 10 min @ 5.2, 5 min 4.0, cool down

Bench press: 1x10x45, 3x10x65

Incline Dumbell Press: 3x12x20, 1x6x25, 1x5x30, 1x2x35

Shoulder Press: 2x10x45, 1x8x45

5 min Rowing

Day 83:

Warm up - Run: 15 min @ 5.2, cool down

Low Row: 3x12x6kg

Lat Pulldown: 3x12x6kg

Chin up negatives: 2x5

Dip: 1x5x110 assist, 2x5x120 assist

Day 82:

Bike ride in

Warm up - Run: 15 min @ 5.2, cool down

3x12x30 preacher curl

3x12x4kg tricep pushdown

3x12x10 dumbell curl

3x12x22.5 overhead tricep press

3x10x30 reverse grip preacher curl

3x10x10 tricep kickback

Bike ride out

Day 81:

Bike ride in

Warm up - Run: 15 min @ 5.2, cool down

1x5x45 Squat

3x5x95 Squat

1x5x105 Squat

1x12x60 Glute machine

3x12x90 Seated Toe Press

3x12xOrange Medicine Ball Squat Thrust and Overhead Press

Bike ride out.

Fresh again.

I've joined a gym in the area, and am kicking off things again.

Current Weight: 189#

Belly: 103 cm

I have a single, simple goal right now. Lose the gut. That means I want to get down to 170#. I'm giving myself 12 weeks (84 days), starting today, to do so.

84 days, 19 pounds, means I am looking to lose just 1.58 pounds per week. Totally reachable.

Should I reach this goal early, I will pick a new goal within that timeframe. Essentially, I will be chasing Athalos and his new start of P90X.

Progress will be posted. Things start today.

3G - Day 8

Weight: 199.2# (change of -2.6# over last week; total of -2.6#)

Gut: 107.5cm (change of -2.5cm over last week; total of -2.5cm)

A bit disappointed that I didn't go down in weight on weigh-in day. Up by 0.2# (again). There seems to be a pattern developing of going up by 0.2, and then down by 1. Which comes up as a 0.8# loss over two days. 0.4 per day average is good, but I'm striving for 0.52 per day. To get there, I have to start putting out more effort. Both physically, and in diet.

Helping:

The run

Workout

Not Helping:

Streusel

40g bag of pretzel sticks

Mini chocolate bars

Feelings:

I said I'd be happy with any loss 2# and over per week. And I am happy, but I'm still a bit annoyed that I didn't make the 3.6# loss I'd been hoping to achieve. I'm a bit surprised that the gut shrank 2.5cm. That's a full inch down in a week. I'm down to 42 inches around, which isn't great, but is at least a number I've been at before. I'd like to get down to 36 around, as that's a size I think I can deal with. 6 inches in 5 weeks? Given this week's results, it's possible.

I do have to cop to a bit of discouragement this week. Got a comment from a friend which said "don't worry so much about the weight." I know they really meant that I should focus on just eating right and exercise, and the weight will take care of itself - but it was still a bit discouraging to hear. Keeping my weight in mind reminds me and keeps me focused.

On the uplifting side, I got some motivation from Biggest Loser Australia. The question "Have you done everything you could do?" was asked. And I have to look at myself and ask that same question. Have I done everything I could do? Or am I giving less than I should.

I earn my body.

May 5

A starter workout today. Really not much at all:

superset:

3x20 "air" shoulder press

3x20 lateral raise

3x5 push up, 60 seconds rest

3 attempts supported handstand (5, 8, 10 seconds)

3x5 dip

stretching

Gym, issues, pushing through

I have been going to the gym. But each deviation from the schedule causes me to have to push myself again to go there.

I went in the mornings all last week, and other than the first time, no issues. Then, this week, I had a schedule swap, and I've been going in the evening instead. Means I had to push myself along again to get there.

I get the same excuses all the time from my brain. Too tired, too late, too hungry. None of them are good, or even reasonable excuses. The whole point of exercise is to make me tired. And it can't be too late to go to a place that never closes. And too hungry? I can eat after! Suck it up!

Still, it's a bit of an issue with me and self-motivation. Takes some kicking, and some effort just going there. But once I'm there, it's all business.

McFit

Totally pleased with this gym. Open 24/7 (have yet to test if that is true or not), and stocked up with all the things a gym-goer needs. There are two locations near me. One in Käfertal, and one in Almenhof. There are some differences between the two locations, but they are almost entirely limited to building layout.

In either gym, there is enough cardio (Ausdauer) equipment to let a good number of members work at the same time. There is a lot of machines. There are at least two of most machines, and sometimes three or more. For those few machines where there is only one, there does not seem to be high demand.

If this was all the gym had, it might be enough to make me go. Weight machines aren't my favourite, but the open hours is helpful. Of course, the real clincher is the gym has a well stocked free weight area. No lifting cages, but enough racks to fill in the gaps for most exercises. The only thing I have missed about the lack of a cage is that there is no good place for a deadlift spot. So far, deadlifts seem to be something that is just done near a rack. No proof of that, though, since I have not seen anyone do any deadlifts.

I am slightly thrown off by the metric weights. While they come in 1.25, 2.5, 5, 10 and 15 (maybe higher values too), they are clearly not the same as pound weights. I was used to adding a pair of 10s to the bar to go up in difficulty, but with kilos, it isn't the same thing. It's much more like throwing 25s on the bar. Much harsher.

So, I have to pay better attention to the weight I grab from the stack.

I have been enjoying the gym so far. Hopefully my day off won't throw the process out of whack.

McFit

Hit the gym yesterday and today. Just gotta keep it up.

Workout yesterday was the standard weight lifting stuff. Squats (20kg+bar), bench (20kg+bar), then 3x2 assisted chin ups.

Workout today was a program available at the McFit. A 2-day split program. It goes like this:

10 minutes warmup on treadmill, low speed (5.2kph) and 2% incline.

3x15 Leg press (35kg) superset with 3x15 Leg curl (35kg)
3x15 Incline dumbell press (6kg per hand) superset with 3x15 Chest pulldown (35kg)
3x15 Captain's chair leg lift superset with 3x15 Laterial raise (4kg per hand for 2 sets, 3kg per hand for last set)
3x15 Straight bar pushdown (25kg) superset with 3x15 dumbell bicep curl (4kg per hand)

10 minutes on recumbent bike

Quite happy with myself. Now I just need to eat, and get some sleep. Workout again tomorrow.

Fat guy!

That's me. The fat guy.

A bit of history, 'cause I can. Around 10 years back, I was out of school, and started to gain some weight. Just a bit, then a whole bunch. Maxed out at around 240 to 250 pounds. Didn't like it, so I dieted and tried to do more workout stuff.

Over time, with many trials and errors, I have managed to hit a low of 175 pounds. That was several years ago. Since then, the weight has bounced between 180 and 200 pounds.

Weight and I have been enemies for a long time. Nearly 10 years of trying to keep myself where I am comfortable, but also not starving.

I am currently just about 216 pounds, and have very recently been as high as 220. I don't like it. I want to change it. But, I need to find a way that is both constructive, and also cheap.

I do know of bodyweight things I can do. All I need, is just to start doing them. Squats, push ups, jumping, walking, running, and whatever else I can do to be physically active.

With that, I need to start really watching what and how much I put in my mouth. That's crucial, and also very difficult for me. Still, if I am to make any progress, I need to get started.

So, this is , more or less, a message to myself. Time to get started. Time to stop dallying about and actually get on with it.

Day 13 + 14

Day 13 was a rest day.

Day 14

15 minutes on stat bike, fat burn program

Squat - 5x65, 5x95, 3x5x135#

Bench - 10x45, 5x65, 5x95, 3x5x125#

Sumo Deadlift - 5x65, 5x95, 5x135, 5x175#

After considering the last squat day, 165# was not lifted with good form. My lift of 155 wasn't great either, so I've backed down to 135, in an effort to focus on the form of the lift again. I'll be making slower progressions on this to allow time for the body to adjust to the weight and not cheat by using my back instead of my legs.

As for the Deadlift, I'm approaching my maximum lifetime lift, which was somewhere around 210#. I feel that the rate this is going, I'll probably have to slow down the increases, but I'll keep pushing it as long as I'm able.

I'm also going to modify my stated goal for day 20. I see that I said 3x5x125# for the bench. I'm going to push that up to 3x5x135#, which is what I think I originally meant.

Day 12

15 minutes on stat bike - fat burn setting

Squat - 5x65, 5x95, 5x135, 3x5x165#

Shoulder Press - 5x45, 5x65, 3x5x85#

I've set a goal for day 20. Bench a minimum of 3x5x125#

Day 11

22 minutes on treadmill - 5.8 speed, random program

Toe Press - 10x95, 10x135, 10x155, 10x175#

3 sets of back extension and sit up, 10 reps each set

The treadmill kinda sucked today. The deck would pause momentarily now and again, which made me lurch each time. It was pretty consistently happening when my left foot struck, so I was unsure if it was the deck, or my gait. Either way, annoying.

Day 9 + 10

Day 9 was a rest day, so I did nothing physical.

Day 10

15 minutes on stat bike, fat loss program, level 4

Squat - 5x65, 5x95, 5x135, 3x5x155#

Bench - 10x45, 5x95, 5x115, 3x5x125# (failed 5,4,4)

Sumo Deadlift - 5x45, 5x95, 5x135, 5x155#

Day 8

20 minute run on treadmill @5.8, random program.

Seated Preacher curl - 10x25#

Seated Preacher curl (10/10/10 set, lower, upper, full) - 3x45#

Dumbell curl - 15, 10, 5# done in sets of 5 until first set fails, then lowering weight, or until 50 reps done.

Seated Overhead Tricep Press - 2x35, 2x30#

Barbell Shrug - 10x45, 10x95, 3x10x135#

Weight: 210.8# (-1.2# if my starting guess of 212# was correct.)

I have been thinking that I should be setting a goal for every 10 days of the 100 days. Nothing based on weight or total number of times to the gym. Something that should be achievable in a 10 day window, and also something that is measurable. Since this 10 day period is almost over, I'm going to retroactively set the goal to have done at least 3x5x135# squat.

I've achieved that goal already, but I may have an opportunity to beat that on Monday, Day 10.

Day 6 + 7

Day 6 was a friend's birthday. I ate cake (and other bad things) and skipped workout to hang out.

Day 7:

15 minutes on stat cycle, cardio setting

Squat - 5x45, 5x65, 5x95, 3x5x135#

Shoulder Press - 5x45, 5x65, 3x5x75#

Short day today, since I got to the gym late.

Day 5

15 minutes on stat cycle, fat burn program

Squat - 5x45, 5x65, 5x95, 3x5x115#

Bench - 10x45, 5x65, 5x95, 3x5x115#

Deadlift - 5x45, 5x95, 5x135#

I forgot to do deadlifts last time I did the squat/bench cycle. So they're back in the rotation. Looking to keep to a Sunday/Tuesday/Thursday cycle for lifting, giving me a 2 day recovery per week. Got to try to get in a run tomorrow, if time and situation allows. I have been looking at Wednesday and Saturday as my free days. So we will see whether I can get to the gym tomorrow or not.

Day 3

Stat Bike - 15 minutes on Cardio. Had to fool with the settings to keep it from going on super-mountain-climbing-mode on me. Eventually got it to give me something I could pedal, while keeping the heart rate up at 141.

Squat - 5x45, 5x65, 5x85, 3x5x105#

Shoulder Press - 10x45, 3x5x65#

3 chin up

Yeah, easy day today. Body's asking for me to take it a bit easier on it. Tomorrow, I go harder.

Day 2

Treadmill - 15 minutes, random @5.6, level 4

Toe Press - 10x45, 10x65, 3x10x75, 10x95#

3x10 Back Extension set with Sit Up

Running is still hard on me. Will need to do more of it. May try variable run times.

Day 1 - Part 2

Workout for today:

Treadmill - 20 minutes, random setting. 2.31km distance @5.6 pace. 5 minutes cooldown.

This was easy for the first 6 minutes or so. Then I was watching the clock on the machine. Managed to put my mind off it, and push through. Got easier again after the 10 minute mark. Then got harder around minute 16. By minute 19 my right leg was starting to complain about the effort. I knew it'd only be another minute, then I'd be at a walking pace, so I paid attention to the way I was moving and kept things going until the clock ran out.

A good start I think.

Day 1

First day of the 100. Feels good to be back doing something again.

Motivation is high right now, but I know I have to keep putting effort into things, or the motivation will drop.

Today's weight: 210.0

For Day 0 I assumed I was about 212. Didn't weigh, assumed. So, maybe I'm down, maybe I'm not. Doesn't matter. This is the weight I am at now. It, and my goal weights are the only ones that matter.

Gym last night was just a short workout.

Stationary Bike for 12 minutes on the Cardio setting to work up a sweat.

Squat - 5x45, 5x65, 5x85, 3x5x95#

Bench - 10x45, 10x65, 3x10x85#

Low Row - 3x10x25#

Walked home and that was it. Gotta make the gym access count again. Clearly I'm not doing everything I could be.