One more thing, I always do 3 warm up sets before going into my 5 working sets. Just like when you go out for run, you never begin with a sprint. Same mentality here. Do your warm-up sets first. In fact I go one step further, I usually do a 10 min warm-up run on the treadmill or hit the elliptical, then warm-up sets of the squat and then do the working sets.
Checking in at 223.0
Going to push it a little this week to see if I can't make it under 220 by next Monday. I did 5x5 at 155 on squats last week and felt like I held good form. Going to go up 10 lbs tomorrow if my form holds. I tried to bench press 275 on Saturday but failed. I did get 265 though, which is a new max for me. Ran 5 miles on the roads Sunday. Cold and a little snow, but finished the last mile at < 8 minute pace and felt good.
Awesome, good job!
Just missed 220 this week... weighed in at 220.2 lb. Still a good loss though.
I switched up my workouts this week and last. I am now doing fewer isolation exercises, focusing more on compound exercises. Workout 1 is squats, bench press, rows, and pull ups, and workout 2 is deadlifts, overhead press, pushups, and lat pulldowns. I alternate these workouts with running days in between, with a goal of about 15 MPW.
At this point it looks like mid-May before I break 200 lbs. Plan to maintain the above schedule until I hit this point, at which time I will begin base building mileage, ramping up from mabye 20MPW to 60MPW by the fall.
217.4
Eight mile run yesterday on the roads. Slow and steady... Can't believe my luck with this weather. Mid 70s and sunny for the past week or so. 20+ degrees higher than what is normal for northern indiana this time of year. Unbelieveable.
220.8
Not a good weekend... birthday party for my son on Friday ended up with me consuming too much pizza, ice cream, and cake. Leftovers kept me nibbling throughout the weekend. On the bright side the cake and pizza are now gone, so back on track this week. I actually had good workouts this week. Managed to get in 3 runs of 5, 5, and 4. I am now squatting 185 (3 x 8) and deadlifting 225 (3 x 8). Hopeful for a good loss next week!
214.6
Back on track. Creeping ever closer to the 200 lb barrier. I'm very eager to add more mileage, but so far I've managed to keep it at around 15 MPW. I have noticed a quickening pace, and I feel much lighter these days when I run. No injuries to speak of, a little pain in my back that makes me cautious when doing squats and deadlifts, but so far not enough to make me quit.
215.6
Disappointment once again. I threw out my back on Saturday trying to lift a grill into my cart at Menards. I've been resting with no exercise since. Combine that with a couple Easter dinners and digging into the kids candy, viola, a gain for the week.
All I can do is rest this week. Plan to do some easy running next week, and begin light weightlifting the following week.
In the past this is the kind of trigger that would have caused me to derail. But with a >60 lb loss under my belt, there's no way I'm going to let this setback cause me to slip back into my old ways. Hopefully I'll have a better report next week.
Have you considered not lifting weights? Use that time and energy to run or bike?
I enjoy weightlifting a lot, so I don't think I'll ever drop it completely. I will definitely cut back though as I increase the mileage. I've been trying to keep running to a minimum until I am < 200 lb so as to avoid injury. So much for that plan.
Bike, stair climber or elliptical would be my choice until at comfortable running weight. Congrats on your progress.
214.2
Started back up again this week. Not a moment too soon - after a week off from exercise & a wedding this past weekend I could feel myself start to slip back into my old eating patterns. Forgot how good fried chicken and mashed potatoes taste.
Ran 3 miles Tuesday @ 10 minute pace. Weightlifting this morning - very light squats to test the back. Still some pain there, but running and weightlifting don't seem to make it worse. The only time it hurts now is when I stand up after a long period of sitting. Getting better day by day though. Hoping to ease back into it this week, and maybe lose another pound by next Monday.
213.0
Not a good week, but still managed a 1 lb loss. Only got two workouts in, and gorged myself Sunday at the Golden Corral. Yeah. Gotta right this ship before we blow it.
Started off good this week with a great weight lifting work out. Easy run tomorrow. Would really like to break 210 by next Monday.
wdude wrote:
I will join in on here as well.
I started my weight loss journey third week of December 2011.
Starting Weight- 272
Height- 6'7"
Weighing in yesterday (1/10/12) I was 256.
Yesterday's workout consisted of half-mile warm up, one-hour of cardiotone with kickboxing, boxing, weights and calisthenics, 1.5 mile jog, 10 miles spinning (30 minutes) and a half mile cool-down.
I have no clue if I'm putting in enough calories. BELIEVE IT OR NOT, I DONT EAT FRUITS AND VEGETABLES.. I know this is hampering any kind of running potential I maI will join in on here as well.
I started my weight loss journey third week of December 2011.
Starting Weight- 272
Height- 6'7"
Weighing in yesterday (1/10/12) I was 256.
Yesterday's workout consisted of half-mile warm up, one-hour of cardiotone with kickboxing, boxing, weights and calisthenics, 1.5 mile jog, 10 miles spinning (30 minutes) and a half mile cool-down.
I have no clue if I'm putting in enough calories. BELIEVE IT OR NOT, I DONT EAT FRUITS AND VEGETABLES.. I know this is hampering any kind of running potential I may have. I have yet to break 30 minutes in a 5k. I'm obviously a big guy. I want to be average for the first time in my life. Always been overweight.
It's my off day and for dinner I had a turkey, ham and swiss panini on wheat bread and baked chips. Oh and a vitamin water. I hope I can figure out a healthier eating lifestyle.
HEY GUYS, wow it's been a fantastic four months!! I look and feel nothing like my old self. Last time I updated I weighed 256 (mid jan 2012) and today I weighed in at 218. I have so much money energy and running has really become a hobby of mine. I wasn't able to break 30 minutes for a 5k and on April 7, I ran my first 5k race in 24:12. I also TT'd a mile in 6:51, last Thursday. Losing the weight has been incredible, I am so blessed and its just proof if you put the time and effort in, you'll see results and succeed.
I will try and keep you guys updated more often.
217.6
Been eating crap the past couple of weeks. Steak & Shake, McDonalds, Arby's, pizza, etc.
No exercise either. Definitely fell off the wagon.
Trying to catch myself before I fall too far.
I did workout this morning. Felt weak and tired. Hopefully will have good news to report next Monday
Wow- this place attracts pathetic losers!
Carry on
11/06/11
weight: 182
waist: 34
05/07/12
weight: 142
waist: 30
fattyfatty2by4 wrote:
217.6
Been eating crap the past couple of weeks. Steak & Shake, McDonalds, Arby's, pizza, etc.
No exercise either. Definitely fell off the wagon.
Trying to catch myself before I fall too far.
I did workout this morning. Felt weak and tired. Hopefully will have good news to report next Monday
Ha! This thread still exists. I never followed up with a final update. I did end up getting down to about 190lb. I ran the Army Ten miler in 2012 in about 1:18. I kept the weight off for about a year, and ran it again in 2013 in about 1:25.
But... I gained a lot of weight back since then, currently at about 245lb. So, back to it! Hopefully I can lose it and keep it off for good this time.