You gotta live it

“You can’t fake it if you’re going to make it, you got to live it”

Hank Williams

A line from a 20 plus year old Hank Williams song is a funny place to get motivation for a 12 week fitness challenge, but it applies none the less.
6*130
Last night I fell asleep on the couch after supper around 7 and didn’t get up til 10:15 and missed my chance to go to the gym. I did not do it intentionally, and I did no wake up once. However being pretty tired, I should not have put myself in the position to fall asleep. Compounding the problem, this morning rather than get my lazy butt out of bed this am before work (work at 7:30 am) I stayed in bed. Besides my current BFL challenge, I have an ongoing “biggest loser” contest with a buddy of mine, which ends two weeks from today. Loser cuts the others grass. THis is a bigger price/prize than money, as there will be pictures, razzing for years to come, and pride on the line. I lost the weigh in (every Wed) by half a pound. Had I made those two gym workouts, I would have likely taken the week.

All day I was on tilt, mad at myself beating myself up about it. Is this going to be another round where i start off gung ho and blow it? No way. I am making this count. I am finishing what I start this time if I have to crawl over that finish line. As I said before, this isn’t about 12 weeks and then back to the old habits. This is setting up the next 12 weeks. That 12 weeks is setting up the next 12, 24, 36 etc. I want to make health and fitness part of my life again. I want to be lean and strong and vibrant. I don’t want to be overweight, achy and sluggish anymore! I got to stop talking, and start “LIVING IT” as Hank says.

I went to the gym tonight and got a fantastic workout in. Sets were in good form, and strength was there.

10 min walk treadmill 4.0 mph flat

45 degree leg press 12*180/10*270/8 *410/6*500/12*320-12 *80 front b squat
seated leg curl 12*85/10*100/8*115/6*130/12*100-12*65 lying leg curl
seat calfs 12*70/10*95/8*105/6*105/12*85-25*bw standing calfs

10 min walk treadmill 4.0 mph flat

pedometer for day 9412

Yesterday
pedometer 5301
bike 9.32 km (mountain)

No more feeling sorry for myself. No more not trusting the program. I am finishing up day 11 today of my challenge. One day at a time I will make this a successful challenge, the best I have ever had. Doesn’t matter what curve in the road I come on, I am finishing this.

UBWO done!

Went to the gym tonight for a great UBWO. I got it done on time (within 46 min)and I got a great workout in. My strength still leaves alot to be desired but it will come.

Hammer incl 12*35/10*45/8*55/6*65/12*40-12*100 pek dek
pulldowns 12*70/10*85/8*105/6*120/12*90-12*50 b row
sh hammer 12*35/10*45/8*55/6*65/12*40-12*15 side lats
b curl 12*40/10*50/8*60/6*70/12*50-12*50 preacher
over ext 12*25/10*35/8*43/6*50/12*40-12*40 pushdowns

pedometer 10415
bike 6.2 km
Wii 23 min

Another good BFL day in the books. Starting off Week 2 well.

Day 1 in the Books

Well, day one of my BFL/wii fitness challenge is underway. I got lots of conventional exercise in today, with a trip to the gym for a lower body workout, and finished up my gym visit with 3 km on the recumbant bike, biking as fast as i could. I did it in 10 min 4 sec.

I also went on two walks today, and totaled 7914 steps today. Below my 10,000 per day average goal, but i’ll take it. I got 11000 plus yesterday.

For the wii part of the challenge i got in 32 min. I did more than 2 hours yesterday on the wii, broken up into 5 sessions, first by myself, then playing with my kids, then playing with my best friend, then with kids again, and lastly with my wife! The Wii is a hit with my family, and I am happy with my purchase. As i have said a half dozen times, by itself its not enough but its a fun and interactive way to move move move! and that is the key and theme of my challenge, movement.

My eating, while not perfect was good today, I am aiming for 6 small, evenly spaced meals a day, and I will have one free day a week as per BFL. Supplement wise I am going to be using an EAS whey protein, with glutamine and perhaps some creatine i already have here. Keeping things very basic.

LBWO

7-750 pm

leg press 15*90/12*180/10*270/8*360/6*450/12*270-12*100 leg ext
seat leg curl 12*85/10*100/8*115/6*130/12*105-12*70 lying leg curl
seat calf raise 12*70/10*95/8*105/6*105/12*80-20*bw standing calf raise

recum 3km 10min 4 sec as fast as i could

going to watch the laker game!

Workout done, good day today

Had a great day today of eating (although may have underrate a little) and a great workout at the gym today as well. I am pleased with my day as a whole, it’s a day that moved me towards my goals, rather than further away, and if I can say that most days, I will be a happy camper!

Workout

Leg press 12*180/10*270/8*360/6*450/12*330-9*135-8*80 leg ext
Seat leg curl 12*90/10*105/8*120/6*140/12*95-12*70 lying leg curl
Seat toe press 12*90/10*105/8*125/6*140/12*95-26 *bw standing calfs
Ex ball wall squat 10/10/10/10 30-45 sec rest in between
Treadmill 12 min alt 1.5 min walk/run

Eats

Meal 1 oatmeal, prot drink
Meal 2 apple, prot drink
Meal 3 roast beef/pot/veg
Meal 4 tuna, (didn’t have a carb portion avail at work)
Meal 5 scrambled eggs, with an eggo
Meal 6 still to come

Eats were not perfect, but was better than it has been. Am going to be vigilant to improve this area, as it makes SO much difference, and eating is something I have to do everyday, regardless of the various aches and pains.

All for now, time to get off the computer.

Day 27 wrap up

recumb bike warm up 5 min

45 degree leg press 12*180/10*270/8*360/6*500/12*270-12*115 leg exten
seated leg curl 12*105/10*120/8*135/6*145/12*115-12*75 lying leg curl
seated calfs 12*45/11*90/8*100/7*100/12*75-12*130 seated leg curl
recumb bike 8 min cool down

food

meal 1: apple, portion of roast beef
meal 2: 12 almonds, 2 rice cakes, 1 srv prot in 8 onz water
meal 3 mix veg, rice, roast beef
meal 4 12 almonds, apple, 1 srv prot in 8 onz water
meal 5 veg, noodles, 1 sausage (not best meat but only had 1)
meal 6 still to come

Day 25 workout

Workout in the books!

3:58pm-4:45pm

leverage incline bench 12*70/10*90/8*120/6*160/12*90-12*85 Pec Dec
fixed pulldown 12*100/10*115/8*130/6*160/12*110-12*125 cable row
hammer shoulder press 12*40/10*50/8*65/6*75/12*55-12*50 upright row
Life fitness preacher 12*50/10*65/8*80/6*85/12*55-12*25 d curl
ovrhead cable ext 12*27/10*37/8*42/6*47/12*320-12*30 standing french press

went for 1.5 hour walk with dog in the woods.

will be back

Tonights workout, Day 20

leverage incline bench 12*50/10*90/8*110/5*160/12*90-12*40 Freemotion Fly
hammer pulldown 12*40/10*50/8*60/6*65/12*50-10*45 prone t bar
hammer shoulder press 12*40/10*50/8*60/6*75/12*55-12*50 upright row
Life fitness preacher 12*50/10*65/8*80/6*85/12*55-12*20 d curl
french press 12*30/10*40/8*50/6*50/12*40-8*37-8*27 overhead rope ext

notes
-great workout, getting stronger, keeping form tight
-confidence growing with each workout
-changed up some of the exercises, resulting in me going a little too heavy in some spots, and not hitting all my reps

LBWO Sunday

Aug 12th

45 degree leg press 12*180/10*250/8*340/6*480/12*270-12*90 leg exten
seated leg curl 12*85/10*100/10*100^/8*115/6*120/12*100-12*60 stiff leg dead
seated toe press 12*105/10*115/8*125/6*140/12*115-30*BW standing calf raise

-great workout, short and sweet, getting stronger each time out
-slow, strict reps on the stiff deads
-11:27am-12:05pm

Great UBWO

Aug 10th

leverage incline bench 12*50/10*90/8*110/6*140/12*90-12*75 pec dec
fixed pulldown 12*90/10*105/8*135/6*165/12*120-12*105 cable row
hammer shoulder press 12*30/10*45/8*60/6*70/12*40-12*12 side lats
Life fitness preacher 12*50/10*65/8*80/5*85/12*50-12*20 d curl
overhead cable ext 12*22/10*32/8*42/8*42 gym closed

-Life fitness is machine brand (3 different preachers in my gym)
-great workout, moving up in strength every workout
-9:15-9:58pm

Leg workout

Aug 8th workout

45 degree leg press 12*180/10*230/8*320/6*460/12*270-12*85 leg exten
seated leg curl 12*70/10*85/10*100^/8*115^/12*90-12*65 lying leg curl
seated calfs 12*50/10*75/8*100/7*100/12*75-12*105 seated leg curl

^ = go up next time

-Good workout, felt good, strong
-moving abs to cardio days
9:05-9:35pm