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Ted's Growth Journal

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  • Actually, getting the pins out didn't hurt, it was weird watching them use a power drill to unscrew the big threaded on, felt the vibrations from that. The two little ones were just like pulling straight pins out with a pair of pliers.
    Try not to let hurdles hold you down because they will always be there.

    Comment


    • Wednesday, June 20, 2012 - Morning Cardio

      The ride on the spin bike this morning felt great. First day in over a month that I was able to ride with both of my spin shoes on. The clips on the shoes make such a difference in the ride and the workout - 45 minutes, seated endurance, avg 81 rpm, covered almost 16 miles and burned over 500 cals. Tomorrow night, I'm going to sit back in on my first spin class in a while, I'll just have to remain seated the whole time, but it will be fun riding with a group, I missed it. Next tuesday morning, I'll hop back in the pool again and start swimming laps. I'm sure it will be very difficult after such a long time away from it.

      Diet today:


      Food Name
      Amount
      Unit
      Cals
      Fat (g)
      Carbs (g)
      Prot (g)
      Delete
      Quinoa+Turkey Sausage servinggramskglboz
      282
      9.0
      34.0
      16.8
      Metamucil Metamucil Sugar Free Orange servinggramskglboz
      100
      0.0
      25.0
      0.0
      XL Protein Shake servinggramskglboz
      265
      3.6
      6.7
      45.0
      Omega-3 Egg Quantity not specifiedcup (4.86 eggs)extra largejumbolargemediumsmallgramskglboz
      210
      15.0
      0.0
      18.7
      Shreaded Mozz Cheese servinggramskglboz
      135
      11.0
      0.0
      9.0
      Chicken Breast - grill per oz gramskglboz
      270
      4.5
      0.0
      49.5
      85% Ground Beef servinggramskglboz
      240
      17.0
      0.0
      21.0
      Kraft 2% Cheese Slice serving
      45
      2.5
      2.0
      4.0
      Spinach, raw cupbunchleafbaby leafgramskglboz
      7
      0.1
      1.1
      0.9
      Kale, raw cup, choppedgramskglboz
      34
      0.5
      6.7
      2.2
      Shreaded Mozz Cheese servinggramskglboz
      135
      11.0
      0.0
      9.0
      Salad dressing, KRAFT Ranch Dressing tbspgramskglboz
      111
      11.7
      1.0
      0.3
      Cashew nuts cup, roastedoz (18 kernels)gramskglboz
      227
      18.6
      11.8
      6.6
      Lunch Meat (6 slices) - Turkey Breast servinggramskglboz
      45
      0.5
      1.0
      8.0
      Try not to let hurdles hold you down because they will always be there.

      Comment


      • Teddy, your diet looks great apart from the cheese slice haha !!

        Comment


        • yeah, well, I've got to give myself a couple treats, and the cheese doesn't add too many carbs. They are made with low fat milk. It's much better then I used to eat.
          Try not to let hurdles hold you down because they will always be there.

          Comment


          • Saturday, June 23, 2012

            Weighed in at 215lb this morning,which is lowest I've been in years! Although, cheat meal this afternoon/evening so I'm sure I'll be a little heavier tomorrow, but I really like the progress I've been making. Now, that I can start exercising again with the pins out, the weight should come flying off. I swam laps on Friday morning for the first time in about 10 weeks. Felt good, I was slow, it took me about an hour and 10 minutes to cover 30 laps in a 25 yard pool which put me at 85% of a mile. Not bad for my first time back. I'm sure I'll slowly get better.
            Try not to let hurdles hold you down because they will always be there.

            Comment


            • Tuesday, July 10, 2012

              I've been getting my swim workouts in the mornings and I'm noticing progress every day. From the last report it only took me a few days to get up to 2000 yards in about 55 - 60 minutes. This morning I did 10 laps at a warm up pace then, for the next 30 laps I would sprint one length and swim a moderate recovery pace on the return length. During the last few, I had to take a 5 second break at the end of the lap to finish catching my breath from the sprint. It was a really good workout for me. I've gotten my weight down to about 213.5 lb. I'm hoping to hit 210 before mid august. I'm just doing some moderate full body lifting 1 - 2 times a week. I lifted last night after work. I still can't do a ton of weight recovering from toe surgery and some right shoulder strain, but both are coming along well. I was doing squats last night with only 50 lb on the bar, but I was getting parallel to the floor and did 4 sets of 10. I'm trying to cut the fat first, then get stronger later. Still hanging on to a low carb (50 - 100 g a day max) diet keeping the calories at or below 2000. I'm also getting in about 3 spin classes a week after work. I'll be hitting one tonight at 5:30pm.

              I found a house to rent in the baltimore area where I work now and will be moving all my stuff the 1st full weekend in August. Then I have to rent my house out. Currently my weekends are spent catching up all the yardwork and packing I wasn't able to do when I got hit with that toe surgery.
              Try not to let hurdles hold you down because they will always be there.

              Comment


              • Nice work with the swimming and your drop in bodyweight mate. I'm sure now you're getting back to normal it will start dropping reasonably quickly.

                Comment


                • Thanks, I really enjoy watching the scale drop. It's also nice to feel the clothes loosen up too.
                  Try not to let hurdles hold you down because they will always be there.

                  Comment


                  • Monday, July 16, 2012 - Morning Empty Stomach Swim workout

                    This week I'm working from home, so I'm swimming in a slightly shorter 20 meter pool. I've converted distances to yards for my own convenience, so that I can
                    compare to prior workouts.

                    10 Minutes warm up and stretching.

                    60 laps - 40 meters each (This swim workout took me about 1hr and 15 minutes) Warm up, Cool down and every third lap I used a pool buoy. Other than that I alternated
                    freestyle and breast stroke, every other length. I'm slowly getting used to swimming without the pull buoy. I used it to start, but now pulling it out. Each week I plan to use it less. This week, every third lap, next week every 4th lap, etc.

                    20 meters = 21.87 yards

                    Warm Up - 132.22 yards
                    FreeStyle w/ pull buoy - 787.32 yards
                    Breast Stroke - 787.32 yards
                    FreeStyle - 787.32 yards
                    Cool Down - 132.22 yards


                    Total Distance - 2,626.4 yards
                    Try not to let hurdles hold you down because they will always be there.

                    Comment


                    • Tuesday, July 17, 2012 - Morning Empty Stomach Workout

                      Brick Workout:

                      Started with 1 hr long tough spin class, a lot of speed work and seated hills.

                      Followed immediately with swim workout:

                      Warm Up - 43.74 yds w/ pull bouy

                      Working sets: Alternating freestyle and breast stroke with each pool length, every 4th lap, use pull buoy.

                      FreeStyle - 328.05 yds
                      BreastStroke - 328.05 yds
                      FreeStyle w/ pull buoy - 218.70 yds

                      Cool Down - 43.74 yds w/ pull bouy

                      Total Distance - 962.28 yards, this swim took me about 30 minutes
                      Try not to let hurdles hold you down because they will always be there.

                      Comment


                      • Wednesday, July 18, 2012 - Morning Empty Stomach Workout


                        30 minutes stretching and warm up with light weights
                        and elliptical.


                        Swim workout

                        1 warm up lap with pull-bouy (43.74 yard)

                        15 sets consisting of 3 laps alternating free-style and breast stroke,
                        then every 4th lap used pull-bouy for recovery lap


                        3 x 20 x15 = 984.25 yard free
                        984.25 yard breast
                        656.17 yard pull-bouy

                        Total 2624.66 yard, working sets - took 1 hr 20 min


                        1 cool-down lap with pull-bouy (43.74 yard)
                        Try not to let hurdles hold you down because they will always be there.

                        Comment


                        • Thursday, July 19, 2012 - Morning Empty Stomach Workout


                          30 minutes stretching and warm up with light weights
                          and elliptical.


                          Swim workout

                          1 warm up lap with pull-bouy (43.74 yard)

                          15 sets consisting of 3 laps alternating free-style and breast stroke,
                          then every 4th lap used pull-bouy for recovery lap


                          3 x 20 x15 = 984.25 yard free
                          984.25 yard breast
                          656.17 yard pull-bouy

                          Total 2624.66 yard, working sets - took 1 hr 14 min


                          1 cool-down lap with pull-bouy (43.74 yard)
                          Try not to let hurdles hold you down because they will always be there.

                          Comment


                          • Friday Morning I swam with the gloves on. 50 laps of 40 meters a piece. Alternating breast and free style, using the pull-buoy every 3rd lap. This morning, I swam 60 laps with the pull-buoy the whole time and finished in 1 hr 5 minutes. My arms are still sore from the lifting and all the yard work (cutting down trees with chain saw) yesterday. This is why I used the pull buoy the whole time today, trying to get some of the lactic acid out.
                            Try not to let hurdles hold you down because they will always be there.

                            Comment


                            • Saturday Morning Lifting and Spin Class.

                              Before the hour spin class at 9:15am, I lifted seriously for the first time in a couple of months. I'm going to follow a program that I found for swim sprinters. The first section of it, which I am starting now is an endurance phase. It is composed of a bunch of super sets with high repetitions. It took me exactly an hour to complete and I am still sore from it (or the yard work, I'm not quite sure)

                              Super Set #1

                              Incline Hammer Chest Press - 12 x 70lb, 12 x 70lb, 12 x 70lb
                              Hammer Strength Pull Downs - 12 x 120lb, 12 x 120lb, 12 x 120lb

                              Super Set # 2

                              Seated Row - 12 x 120lb, 12 x 120lb, 12 x 120lb
                              Barbell Front Shoulder Raise - 12 x 25lb, 12 x 25lb, 12 x 25lb

                              Super Set # 3

                              Rope Push Down - 12 x 90lb, 12 x 90lb, 12 x 90lb
                              Alt DB Curls - 12 x 20s, 12 x 20s, 12 x 20s

                              Super Set # 4

                              Wide Grip Lat Pull Down - 12 x 120lb, 12 x 120lb, 12 x 120lb
                              Barbell Step-ups - 12 x 25lb, 12 x 25lb, 12 x 25lb

                              Super Set # 5

                              Seated Quad Extension - 12 x 120lb, 12 x 120lb, 12 x 120lb
                              Lying Leg Curl - 12 x 80lb, 12 x 70lb, 12 x 70lb

                              Super Set # 6

                              Seated Calf Extension - 12 x 45lb, 12 x 45lb, 12 x 45lb
                              Leg Press - 12 x bodyweight, 12 x bodyweight, 12 x bodyweight
                              Try not to let hurdles hold you down because they will always be there.

                              Comment


                              • I am going to try this new, full-body lifting plan 2 - 3 times a week in addition to my spin and swim workouts. I think adding this type of weight training back into my routine will be very helpful. In this endurance phase there is a 4 week rotation, week 1 is 12 reps, week 2 is 15 reps, week 3 is 20 reps, week 4 is 25 reps. So, I won't be changing the poundages for a month, just the reps. I'll run through 2 months of this for endurance building. The next two months after that is a strengthening phase which is same exercises being super setted, but the weight goes up, the reps drop a little and I get a little more rest between sets. Months 5-6 are a speed phase with the exercises, which stresses doing the exercises at a race pace. When I get there that ought to be fun. I look forward to tracking this program along with my diet and see if it helps me swim faster in the pool.
                                Try not to let hurdles hold you down because they will always be there.

                                Comment

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