I will use this journal as a tool to motivate myself to become healthier and improve all aspects of my life. My stats 5"10 206.6 Body fat in upper teens Bjj purple belt Heart rate in the 70's. Cholesterol 230 Age 36 My upper body is stronger than my lower body ( I was the moron who only benched and did biceps) Goals are to: Get weight down to 185 pounds by eating cleaner, and more importantly eating less at night. Continue to improve at bjj Get heart rate in lower 60's by doing cardio (add sprints when you get to this level) Will lift heavy 2 days a week Day 1 Squat 3x5 Bench3x5 Deadlift 1x5 Day 2 Squat 3x5 Press 3x5 Cleans 5x3 Will post all my work outs here in this log including bjj,strength and cardio work outs.
Welcome to the logs, and good luck! I am 39, and early in the year I found out that my HR had crept up to 80 or so. I started doing conditioning a lot more and last time I checked it was pretty much bang on 60. Helped me get my weight down, and also ended up with me really enjoying running, pretty much for the first time in my life. Couldn't be happier about having gone through the process. Anyway, will be following your progress.
Welcome to the logs. What's your lineage?(you don't have to feel like you have to answer that if you want to discuss training without people knowing exactly where you are)
Body weight (201.1) after treadmill workout. 1 hour cardio done today on treadmill for a total of 4.5 miles. I made sure my heart rate was over 120 bpm the whole time. Tomorrow I will do a strength workout!
BW 201 pounds Squat 135x5 135x5 155x5 Bench Press 185x5 185x5 185x5 Deadlift 225x5 1 hour of low intensity cardio heart rate anywhere from 120-150 BPM Tomorrow I will attend BJJ Class!
Very disappointed in myself today! Got to bed late last night, and overslept! Didn't attend bjj class. Am here at work and will review some techniques on You Tube! Will look for sweeps from leg lasso!
1 hour of low intensity cardio on treadmill. My cardio is already getting better, and I feel like my resting heart rate is already lower. I was never a cardio guy but am really starting to like it.
Ate like crap today, At work we have an assortment of free food for the holidays and I have been eating everything and anything. Will look to eat a little cleaner in the new year. Today I hit a strength work out and went light but will go heavier every work out. Squat 135x5 185x5 185x5 OHP 95x5 95x5 95x5 power clean 95x3 95x3 95x3 95x3 95x3 Did not hit a cardio work out today and will hit one tomorrow.
1 hour of low intensity Cardio, feeling great. My diet has to improve but will after the holidays. Can't wait to return to bjj next week after a 2 week break!
Sorry not to reply before now. I did incline treadmill walks for a month or so. The started running. Tried to do it three times a week, slowly increasing the time and distance. Always slow. Did this for about 6 months then started adding some faster stuff. Glad to see you are starting to like it.
Today I did a strength workout! Squat 185x5 195x5 195x5 Bench press 195x5 205x5 205x5 Deadlift 235x5 Was planning on going to bjj tomorrow but school is closed for Christmas eve.
December 25,2012 1 hour cardio Hit a cardio work out today. Ran at a slow pace for 45 minutes straight. Kept my heart rate in the 140's for most of the run.
squat 185x5 205x5 205x5 205x5 OHP 105x5 105x5 105xx5 Power Cleans 105x3 105x3 105x3 105x3 105x3 Used a belt for squats for the first time ever and it really helped my form. Will use a belt from now on. Will get back to bjj after the new year!
Today I ran a slow 5K on the treadmill at 4.7MPH. Setting plenty of fitness goals for 2013 and looking forward to it. Goals Have a combined 1000 Pounds on Squat,Deadlift,Bench Press Go at least 100 bjj classes and get a few stripes on purple. Get cholesterol under 200 Get down to 190 pounds Run a 5k in 30 minutes Get heart rate down to low 60's Start high intensity conditioning work outs.
I was hoping to hit a strength work out yesterday, but my neck was hurting way too much! I have had this problem for a while, and may hit a strength work out later tonight if the pain gets better. Have not been to bjj in 3 weeks, will wait till my neck gets better.
Neck still giving me problems, bur I said the hel with it, and hit a strength work out. Squat 135x5 185x5 210x5 210x5 210x5 Bench press 210x5 210x5 210x5 Deadlift 245x5 My neck was in pain especially when I benched. Will rest it for the next day or 2. And hopefully it gets better. Hoping to get back to bjj on Monday! Been feeling fat lately. Will start eating clean tomorrow.
Squat 215x5 215x5 215x5 OHP 110x5 110x5 110x5 Power cleans 110x3 110x3 110x3 110x3 110x3 Neck still is bothering me, but is starting to feel better. Felt really good squating. Will look to return to bjj this week!
Today I hit a cardio work out. Did 20 minutes on treadmill and 23 minutes on stair stepper. My legs are going to be sore tomorrow from stair stepper. My cardio wasn't good today ( it maybe because I ate a little too much) I am very heavy right now and weighed 204.8 after my work out. That is way too heavy and I need to get on a diet ASAP! Not happy with my work out today. On a brighter note my neck is starting to feel better and I will look to get back to bjj soon!
Squat 225x5 225x5 225x5 Bench press 215x5 215x5 215x5 Deadlift 255x5 Very happy with this workout. My squat form is getting better and increased the poundage by 10 instead of 5. I am very glad that I did. I suspect I will be moving up 5 pounds every workout for the next month! Very happy with my strength, not very happy with not going to bjj. Wil look to go back on Monday. In the mean time every thing is going great!
