Back From The Dead!

[Bvlgari]

Hey guys,

S***... it's been a while. I figure I've gotten to a point where I gotta get back in, or be lost forever, haha. My training has fallen to pieces this past year. Have made dozens of half hearted attempts to get back in, but no success. I think I've lacked some proper goals. I can't figure out whether I want to trim, or bulk. Goddammit, life is tough some times. :-P

In fact, I know i've been lacking goals. I've had no sense of direction, and even now, I don't feel that motivated to do anything. I pumped myself up, and now that I've done that, I'm not too interested anymore, so it's fallen apart. I'm still really muscular, more than most, but nowhere near as strong or as active. I am not even upset about. But in my rational mind, I know I should be excercising more.

Now? Well, walking a mile is a workout for me... on vacation right now, have been since Friday. I've been out running 3 times, about 1.5 miles each time. If I could just get my fat ass together, and stop stoning porn. Hehe...

I got a couple of dumbells, and I can put 30 pounds on either. It's not much, but I can get some pain out of 'em if I want to.

So, this journal is going to be the beginning of my voyage back to high level fitness.

I'm gonna start with a battle plan.

Since I want to bulk, but trim and get fit, and stay fit, I am going to have to make some comprimises.

Bulking is easiest for me, because I don't have to watch my diet as much. I will start by ordering supplements of creatine and protein powder tonight. To bulk and get fit at the same time is also possible. In order to achieve maximum level of fitness, I will being training HIIT, with the specific goal of running two miles in 12 minutes. Within a couple of years, I hope to run a five minute mile, or 4:30.

I should also get an MP3 player, so I can listen to music while I workout. With some good music, that should help keep me going.

As for weight training, I need to keep it to the world of dumbells a pull-up bar (actually the frame of my door). A program that will train my upper body so that lower body gets the rest it needs, as it's going to be running a lot.

Wrist Curls
Bicep Curls
Tricep Kick-Backs
Bent-Over Rows
Dumbell Military Press
Dumbell Flyers
Dumbell Incline Bench Press (I've got no bench though... hmmm... I'll be creative)
Pull-Overs
Dumbell SLDLs or normal Dumbell Deadlifts


An excercise I thought of but can't remember the name for was: the one where you bend the dumbell with your elbow behind your head, and then your tricep pulls it up, without moving your shoulder, up above till your arm is extended straight upwards.

Any advice, backed up with concrete, viable solutions relevant to my situation would be HIGHLY appreciated.

Otherwise I hope you guys have a nice Easter.

Wish me luck!

:

[Bvlgari]

03/24/2005

Cardio:
Apprx. 1.5 miles in apprx. 12:30 (man, have I gotten slow. My best time for 1.5 is 9 minutes).

I feel fine. Not sore. During the run the lactic acid did build up and started to hurt, but from my previous experience with running, you're never going to get around that. Even when I was running 8 miles a day, a 4 mile run would have me hurtin'. Don't know why.

[gcs118]

An excercise I thought of but can't remember the name for was: the one where you bend the dumbell with your elbow behind your head, and then your tricep pulls it up, without moving your shoulder, up above till your arm is extended straight upwards.

Tricep extensions I think they're called.

Since you only have dumbbells, you could try doing some sort of jump squat with them. Hold them at your sides, squat deep, then explode so you jump up into the air. Just being creative

[Bvlgari]

Yeah... I could do that. I thought lunges might be okay, too.

But should I weight train my legs, even though I run around 5 times a week now?

[abarlament]

You might want to decrease volume (keep intensity high) so as to prevent local overtraining.

[Bvlgari]

03/25/05

Today was Good Friday, so I did some fasting. Did 60 push-ups and 30 sit-ups before crawling into bed.

Response to Abarlament:
I know about the volume/intensity principle, but when my goal is to get fit, is that a smart move?

I have an additional question:
Given that I am training to get fit and grow stronger, what should I be taking in the form of supplements? Should I be eating at a 40/40/20 rate? Should I order weight gainer, or protein powder? How about creatine?

I know where to buy that stuff, I just would like to know what I should be concentrating on.

[gcs118]

If all you're looking for is overall fitness, I don't think you'd need any supplements at all. A multi-vitamin/mineral couldn't hurt though.

[abarlament]

Fish oil and a multi at the least. You'll also probably want some flax oil although you could consider that a food instead of a supplement. Other than that it's all just "eh."

[Bvlgari]

03/26/05

Did Guerilla Cardio today (20 second sprint, followed by 10 second rest interval, repeated 8 times). Was tough. But there is a lot of room for improvement. Did 60 push-ups and 30 curl-ups before bed. '

So, basically, I don't need to get weight gainer, protein powder or creatine if I am to get fit (really fit, but not for long distance. Sprinter fit), and back this up with weight lifting?

Btw... I really appreciate the help. It's great to be getting back into the game again.

[Bvlgari]

03/27/05

Went nice and easy for rougly 3 km today. I am slowly adding distance. Running long distance, I have discovered, is easy (unless you do it fast... and that take FITNESS).

Did 65 push-ups and 35 curl-ups.

[Bvlgari]

03/29/05

Haven't been running since the 27th.

Did 70 push-ups today, and 30 curl-ups (for some reason I find those difficult. Maybe I should push myself harder).

[gcs118]

What are curl ups? Like crunches/sit ups?

[Bvlgari]

Yeah.

I do curl-ups the same way they do it at the Naval Academy.

You grab your collar, and crunch yourself up till your elbows touch your thighs (like somewhere near the middle of your thigh, in order for it to hurt : )

03/30/05

Did my guerilla cardio today. Felt good.

Also, 70 push-ups and 35 curl-ups.

[Bvlgari]

03/30/05

Did guerilla cardio today. The great thing about guerilla is the mental aspect. You can really push yourself harder than you think. With long distance running, it seems to me that unless you actually ARE fit, you cannot do more than what your body tells you. I love the power of being able to force yourself. I am a bit of a control freak. Heh heh.

Cranked out 70 push ups, and 30 curl-ups.

03/31/05

Did a 3.4 km run today, and I mean run, as opposed to jog. A little over half-way I had to slow down though, cause I was out of breath, but I reckon if I keep on pushing myself like that, I'll get fit fast. Problem is, they'll be days where I feel great and unbeatable, and then some days I'll feel like it's torture to lift my legs just two strides. It's all part of the success curve.

60 push-ups, and 35 curl-ups.

[gcs118]

You thought about doing push ups and curl ups every other day to give the muscles a rest?