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  #76   ^
Old Wed, Aug-31-05, 10:22
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Shake up still - did 1.5 mile run in 14:29 back to 3.2 on Thursday

Abs for today

Ab Crunch - unresisted feet elevated - 280 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 140 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 8 sets

All totaled up today - 720

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
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  #77   ^
Old Thu, Sep-01-05, 11:09
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default September 1
This mornings run was chilly at 33 degrees - surprize fall is here turned in a 30:51 for the 3.2 mile - little slower than the other day - one more run in morning than off for two - race monday....

Abs for today

Ab Crunch - unresisted feet elevated - 294 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 147 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 10 sets

All totaled up today - 801

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
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  #78   ^
Old Mon, Sep-05-05, 16:16
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default September 5
Goal met. In March I said I would run in the Labor day 5k. Today I did it and I did it in the best time I have done one all summer.

Drum roll


I ran it in 27 minutes 51 seconds or 2 minutes and 20 seconds faster than I have ever run it. To say the least I am very happy with my progress and am more determined to keep it going now.
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  #79   ^
Old Tue, Sep-06-05, 10:54
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default September 6
Ran 1.75 mile in 13:58 this morning.

Abs for today

Ab Crunch - unresisted feet elevated - 308 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 154 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 12 sets

All totaled up today - 882

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Tue, Sep-06-05 at 11:50.
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  #80   ^
Old Wed, Sep-07-05, 11:37
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default Sept 7 2005
Did my 3.2 mile run in 31:42 - o.k. but not happy with the result really - still feeling the race in the thighs so maybe I mentally slacked while running today

Abs for today

Ab Crunch - unresisted feet elevated - 322 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 161 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 14 sets

All totaled up today - 963

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Wed, Sep-07-05 at 13:19.
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  #81   ^
Old Thu, Sep-08-05, 12:31
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default Sept 8 2005
Abs for today

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 16sets

All totaled up today - 540

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Thu, Sep-08-05 at 19:33.
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  #82   ^
Old Fri, Sep-09-05, 10:50
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default Sept 9th
Went out bright an early and accomplished a 21/4 mile run in 19 minutes 29 seconds. Not blazing but it felt better than the other day.

Abs for today

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 16sets

All totaled up today - 540

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
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  #83   ^
Old Mon, Sep-12-05, 11:59
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default September 12
Run - I am very happy cause this week I broke the 30 min mark on the home course - you will remember the race I shattered my mark but when I returned home I struggled last week - I think it is longer than 3.2 miles anyway today went out and ran the home 3.2 mile route and came in in 29:54 besting my time by 17 seconds and close to 2 minutes over last week so now I have a new low time to go after!!!!!

Abs for today

Ab Crunch - unresisted feet elevated - 336 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 168 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 17sets

All totaled up today - 1074

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Mon, Sep-12-05 at 13:11.
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  #84   ^
Old Tue, Sep-13-05, 00:36
leslieam's Avatar
leslieam leslieam is offline
Living LC 4 Life
Posts: 11,917
  
Plan: Atkins-Maintenance
Stats: 190/133.2/150 Female 5 feet 9 inches
BF:Less Than B4 LC
Progress: 142%
Location: Tennessee
Default
Thanks for the link on running, Tim. I printed it out and may try it. I think I need to buy a stop watch (for the timings). I am seriously interested in trying it.

Thanks again!
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  #85   ^
Old Tue, Sep-13-05, 12:07
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Ran 1.75 mile in 13:56 this morning.

Abs for today

Ab Crunch - unresisted feet elevated - 140 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 70 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 12 sets

All totaled up today - 630

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
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  #86   ^
Old Wed, Sep-14-05, 11:57
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Went out and accomplished a 21/4 mile run in 18 minutes 50 seconds. Not blazing but better than the other day by thirty seconds.

Abs for today

Ab Crunch - unresisted feet elevated - 154 each

Ab Crunch - unresisted feet elevated - elbow to knee - 77 each

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 14 sets

All totaled up today - 711

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Wed, Sep-14-05 at 13:08.
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  #87   ^
Old Thu, Sep-15-05, 11:26
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Went out and accomplished a 21/4 mile run in 18 minutes 36 seconds. Not blazing but better than the yesterday by 14 seconds.

Abs for today

Ab Crunch - unresisted feet elevated - 168 each

Ab Crunch - unresisted feet elevated - elbow to knee - 84 each

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 15 sets

All totaled up today - 762

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
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  #88   ^
Old Fri, Sep-16-05, 10:39
FabByFifty's Avatar
FabByFifty FabByFifty is offline
Senior Member
Posts: 9,031
  
Plan: Atkins~Modified
Stats: 173/173/145 Female 5' 6" and growing!
BF:26.6%/
Progress: 0%
Location: Akron Ohio
Default
Just came in to see if you were still doing the Bo Flex. You are not doing as much of that any longer huh? That's Ok, you are still doing an excellent job with the workouts.
Good Going Tim
Brenda
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  #89   ^
Old Fri, Sep-16-05, 12:50
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Weird morning - almost did not exercise - don't know why but will power overcame lazy butt. Went out and accomplished a 3.2 mile run in 30:40. No where need my normal pace about a minute slower.

Abs for today

Ab Crunch - unresisted feet elevated - 182 each

Ab Crunch - unresisted feet elevated - elbow to knee - 91 each

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 16 sets

All totaled up today - 813

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
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  #90   ^
Old Mon, Sep-19-05, 12:41
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default September 19, 2005
Well its back to what I said I would do - full boflex workout and cardio. So run was 1.8 mile in 14:12 and this is todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12each x 5 sets
Squat
Tim 210#-12each x 5 sets

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 130#-12

Crunch feet elevated
Tim 198 each

Crunch – Elbow/knee
Tim 98 each

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 110#-30ea x 2sets

Situps 510 each

Chest Fly inclined
Tim 100#-12

French Press
Tim 60#-12 ea

Wide Pulldowns
Tim 160#-12 ea

Reversed Wide Pulldown
Tim 160#-12 ea

Standing rev grip wide Pulldown
Tim 160#-12 ea

Row 5 min
Tim 100# Yes

Will Toss in a walk in tonight with DW
Last edited by 301 : Mon, Sep-19-05 at 13:47.
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