Hey guys and gals that take the time to read my ramblings. Here is a quick update on my numbers. Not the greatest results but they are a step in the right direction of where I want to be going. If you have read past posts you would know my previous details were these: Weight : 251.8 LBS Height: 68 Inches Body fat % : 34.5 % (Fat Mass = 86.9 lbs Lean Mass 164.9 lbs) Blood Pressure: 185 over 96 Chest 49 inches | Waist 44 inches | Hips 41 Inches | Thigh 24.5 Inches Since its a blog to show you my progress, these are the new numbers. Please don't be alarmed by the result of my blood pressure because again, like the first time it is higher because of my doing. So without any more delays here are my new numbers: Weight: 248 LBS Height: 68 Inches Body fat % : 34.4 % (Fat Mass = 85.3 lbs Lean Mass 162.7 lbs) Blood Pressure: 172 over 85 Chest 43 inches (down 6") | Waist 39" (down 5") | Hips 40" (Loss of one inch) | Thigh 24 Inches (Loss of .5") So while these numbers are not that huge in the weight loss area, I am interested in improving my body in more than just weight. So I ended up losing a total of 12.5 inches. FUCK YEAH!!! And I know some of you might think, I only lost four pounds what is there to be so happy about. Quick reminder, we are not our weight and our success is not defined by one number. I am doing this to feel better about myself and I do! I feel so freaking awesome right now and I will post some pics later on to let you all see what losing 12.5" off your body looks like. Also I made some mention in a past post that I was going to be letting you all know what I am doing for a diet and I have a confession. The reason my results were not as high as I wanted them to be is because of my poor eating habits (which will now be getting improved on with the help of a friend and trainer more details below). ![]() A HUGE THANKS TO ALL MY FRIENDS, LOVED ONES, AND EVEN FOLLOWERS ON SOCIAL MEDIA FOR ALL OF THE SUPPORT YOU GIVE ME. I DON'T HAVE THE WORDS TO EXPRESS TO YOU WHAT YOUR SUPPORT MEANS TO ME! MY FRIEND WHO IS HELPING ME OUT WITH A DIET PLAN IS AN AMAZING TRAINER. SHE IS ONE OF THE PEOPLE WHO I HAVE LOOKED TO FOR MOTIVATION FROM THE START. SHE IS ALSO WHERE I WOULD LIKE TO BE HEADING IN THE NEXT FEW MONTHS(PROFESSIONALLY). SHE DOES MEAL PLANS, TRAINING AND ONLINE TRAINING FOR ANYONE THAT IS LOOKING FOR EXTRA HELP. SERIOUS INQUIRIES ONLY PLEASE ;) AND DON'T FORGET TO FOLLOW HER ON THE INSTAGRAMS @XXXFITCHOMPER. THANKS AGAIN FAMILY - LOTS OF LOVE TO YOU ALL AND I HOPE TO GIVE YOU ALL A BETTER VERSION OF ME SOON
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So while I thought I had a near perfect arrangement there are some changes that were needing to be made. So here goes.... sorry it is a lot more wordy than I wanted it to be
SEVEN DAY PLAN: Saturday to Friday Saturday : Strength and Cardio Weight room training: 3 sets of 12-15 rep Squats | Lunges | Sumo Squats | Deadlifts Chest fly | bicep curls | Shoulder press | Tricep Dips (Battle Ropes, Tire flips, ladder drills etc) Sunday : Light Cardio Monday : Long run day (10-15 km's) Tuesdays: Muay Thai class Strength and Cardio class Wednesday: Medium distance run 8 km Weight room training: 3 sets of 12-15 rep Squats | Lunges | Sumo Squats | Deadlifts Chest fly | bicep curls | Shoulder press | Tricep Dips Thursday: Muay Thai Strength and Cardio class Friday: Track training (sprints/Intervals) Weight room Training Lower Body Deadlifts (single leg) | Weighted step ups | jump squats | Leg Extensions | Lunges | Leg Curls Upper Body Lateral Pull down | Dumbell rows | Pulley Rows | TRX rows (8 close grip/ 8 wide grip ) TRX Chest Fly | TRX Pushups | TRX Mountain Climbers ( 8 8 8 ) All days with Running will also include ab workouts as listed below in 30 second intervals: Crunches | Bicycle kicks | flutter kicks | Russian twists | Oblique Twist ![]() Thought I would jump on quick and let you all know, you being, whoever you are that reads this. I have set a new goal for myself for running. Well it is really two goals in one sooo part one is this: Run a total of at least 40kms a week. Part two is a more long term goal Run 21.54kms by August 15th Oh and also I have increased my run to a 10k run which I have done twice now before that were 6 and 8. Feeling frickin awesome but I think I still have a way to go so that I can get my recovery completed. Also I busted my knee up a bit jumping rope in the garage :/ Thanks for reading and if you have any tips training advice or just want to say you either are supporting me or hate me leave a message down below ;) ![]() So this is the run I have now started to do with my coworkers. It is between 4.9 - 5 miles. We ran this for the first time today and I am so proud of what my running team has accomplished. Our times were as follows 58:49 for me (Still recovering from hamstring injury) 1:00:24 For Ashley and the big guy Darren finished off at 1:01:24 (First time running this distance) WOOOOOO feeling proud and excited to have such a great team around me that is willing to push themselves and push me to do better.
Can't wait until this injury is something of the past and I can move on to a better place in my fitness. ![]() So in all the excitement of training, I pulled my hamstring. Nothing too serious but it has slowed me down but not held me back. Training is still going well but I think for now I will have to extend my eight week program to a 10 week program. That said, my running has slowly been increasing since my injury on the first weekend of my program starting. I have not gone for any runs over 6k at this time but plan on doing eight tomorrow. No new record time will be set in this run, its more just to test out the leg and see how I feel if I can push harder. Weight training is going great!! I am so glad that I have been able to incorporate it into my program and will shortly be adding yoga in on a few extra days when I have a chance to do so. Also I have not updated my diet yet so I will be posting it in the days to come once I sit and figure it out fully. I do have a program that I am using from Trevor Linden - Club 16 out of Burnaby that I really should get on, considering I am paying for it. The last thing to touch down on is my Muay Thai training and that has been nothing but amazing. A special thank you to all the people I have a chance of working out with at Stand Up Muay Thai for making me push harder every day. So that all being said, thanks for reading, any comments you have are welcome below, also for anyone looking to start training a little more explosively with sprints and running here is something to consider reading, an article on how to prevent and treat hamstring injuries. http://www.coreperformance.com/knowledge/injury-pain/hamstring-strain.html I never really knew what it was to have a great training partner until I had one. A lot of people have someone that they will usually go work out with and having a gym buddy is great. BUT, it is not the same as having a great training partner.
Here is the difference between the two (for me) A gym buddy: Someone you go to the gym with A friend you run into at the gym Someone who is there to spot you A Training Partner: Someone who makes sure you aren't slacking at the gym Will meet you at the gym and won't sit around waiting for you to show up Will not only spot you but help you develop your gym plan Someone that has similar goals to you and will help you keep focused on your own Now I am sure that many people have their own opinions on if they are the same thing or what one is and the other isn't but its me writing it so it doesn't really matter because this is how I see it. A training partner is someone that really does want you to train harder, be stronger (or faster in the case of my running partners) and overall be a better athlete. I can say I have some of the best training partners around me. At Muay Thai my best friend Mirza pushes me to get better. When I am doing my strength and cardio Darla is the best person to have around. She is half my size but kicks my ass in the weight room and she recently has come out to some of the strength and cardio classes at Stand Up in Coquitlam. And recently my newest training partner for running Ms. Ashley, who is determined to be in top shape for the summer. There are many more people that I train with in many other aspects but these three have been huge contributors to my recent and past success. So while it is great to have a great gym buddy, try to find an even better training partner that understands the struggles of what you are trying to achieve and they will help you get better at what you are doing. It will help you go further, push harder and makes you not want to give up. |
Author- Currently Under Maintenance - - Newly Addicted Fitness Junkie - -Runner - Martial Artist - Workout Buddy - VanCity 604 - Archives
May 2015
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