Working out and progress made after five weeks
March 12, 2012 § 9 Comments
I’ve lost somewhere in the neighborhood of 15 lbs. over those five weeks, as I also eliminated sodas from my diet (for Lent, but likely for a long while after) and have very few meals with fried meats. Only supplements I’m taking are fiber capsules and fish oil, a few times a week for each. Funny how the body adapts to changes. I am not as tired mentally or physically due to having very few carbs (most of my daily sugar intake was via the sodas, as I can only eat a small amount of milk chocolate before getting ill and other sugary snacks taste awful to me) and the high amount of proteins I take in are not being converted to fat.
I have a recumbent bike and two 15 lb. ketteballs that I use 2-3 times a week that I do not go to the gym. When I’m at home exercising, I like to do one or two 30-60 minute sessions on the bike at around 10 mph, followed by 3x/20 military and incline press, 3x/20 bicep curls, and 3x/20 deadlifts with the kettleballs. When I go to the gym, I usually start by riding their stationary bike for 35-40 minutes, increasing the resistance from medium to maximum in 5-10 minute intervals, with a few minutes at the beginning and end for stretching and cooling down. Then I’ll do bicep curls at 70-80 lbs. for 3x/10-20 reps, tricep curls at 60-70 lbs for the same sets/reps, military press at 140/160/180 lbs. in 3 sets of 10, and then on various days I’ll do incline bench, leg extension, leg curls, and chest fly at 80 lbs. for 3 sets of 10.
I started out doing this only 2x/week at the gym and 1-2x/week at home, but I’m looking to expand the amount of time that I work out both at home and at the gym to 75 minutes instead of the 50-55 minutes I have been doing and maybe going 4x/week at the gym and 1-2x/week at home, perhaps with higher reps and slightly higher weights once I am certain that my muscles are well-conditioned enough to not become too sore. If I’m lucky and stick to it, I hope to see that I can break my old free weight maxes from when I was 23 (which was after a year of rehab on my right elbow after I broke the radial head through a fall during pickup basketball), which for those who are curious to know is as follows: bench press, 270 lbs. (225 with 7 reps), 250 lbs. power clean, 450 lbs. squats (a rep of five). Doubt I’ll do the latter two in a gym designed more for people who want cardio, but I think the bench might be a doable goal by the end of the year if I work out strong.
Any of you work out regularly? If so, what sorts of weights/exercises do you do to burn fat/streamline muscle? Despite what I said above, I am not as much interested in bulking up (I haven’t been “small” since I hit my growth spurt in high school) as I am in toning the body steadily and with an emphasis on rebuilding my biceps, triceps, pectorals, quads, and hamstrings. I’d love to hear any routines that might make things easier for me. It’d be nice to fit into a pair of 34s again and look 50 lbs. lighter than my actual weight.