Sunmedic Fl Ii

[sunmedicFL]

I'm back!!!!

OK folks, I'm back in the game!! After a rough year or so, I find myself recently divorced, house to myself and relatively solvent for a divorcee. So I ask myself, "Self, what are you going to do to keep yourself out of trouble?". I wondered what things I had been too consumed to accomplish? The answers, in no particular order, came out to be
1) Renovate the house. Updated amenities & styles, in progress.
2) Return to a fit lifestyle. Eat right, exercise & have fun!
3) Continue furthering your professional standing, advance & prepare for future opportunity.

Among other things, of course - but I'm back into the gym.. still a bit erratic as I settle back into being single, but I'm going and thats how it begins. I've got a strong network of friends that are very supportive, two have also joined and we've been eating better as a group (and I know I at least have been pretty good about it. LOL)

Anyway, I wanted to post that I am back in the gym, heading in the right direction and feeling pretty good about the future (most days anyway) I still ahve some things to work through, but I am sincere in my intention to be positive and productive, rather than bitter and self destructive. I don't know that I'll be posting regularly yet. I am still getting back in the groove, but I will be posting again, and with the awesome help and support here at DF, I'm going to be healthier & stronger than ever!

I'm starting this time at 262lbs, at approx 30% BF. not using fitday this time, I don't know if I will or not...

[CF-OC_gal]

I remember you used to post quite regularly at one time. Sorry to hear about the turn of events, BTDT @ 10 years ago. (Life can feel much better on the other side. It takes time.)

Sounds like you are on board for success. Looking forward to your progress reports. :

What type of workouts have you got planned?

Welcome back!

Jump into the deep fitness waters and see where it leads you.

[sunmedicFL]

CF-OC gal.. I'm flattered that you remember... thanks for ops I was posting very regularly back then, I've since promoted and have less time to post. We'll see, I really enjoyed the relationships that can be built here.

Ah! pierini...my cardio-mogul!! Thanks for posting. You'll be glad to hear I hammered out a solid 30 min of cardio today... maintained HR around 150.. felt pretty good afterwards, but during... UGH!
Glad to be back.

Planned? I'm... not sure... yet. LOL
It's been about two weeks now that I've been doing 'something', I'm still getting throught the sore & stiff days. I have two workout partners that are on board this time, however one has similar goals as I do & the other is a severe ectomorph(? skinny little sh!t he is -wanting to build some mass)
So for awhile I'm not planning much other than just doing it... as I/we progress, I'm sure things will line up. I forsee myself going back to what's worked previously, with hopefully a higher intensity.

A question... I've been using protein powder as a 'between meals', filler. Not too much, but it keeps the bad stuff out.. anyway, I've noticed I seem to have a scratchy throat lately, more so shortly after a shake. Is it a common problem? Suggestions?

[.V.]

Welcome back Sunmedic. I remember your progress from when you were a more frequent poster. Hey, get back on that fitness wagon and enjoy life. So sorry about the divorce, I'm sure that was difficult.

But...it's good to have you back at DF.

[sunmedicFL]

>cough< >sniffle<
I've figured out the sore throat... and I'm going back to bed.

[sunmedicFL]

OK, feeling kinda crappy, but put out a decent 30 min elliptical workout this morning..but that was it. Holding at 255 after the initial burst of 7lbs in the first 10days or so, but we all know that's normal.

[sunmedicFL]

Another day in the gym...
After a 10-15 min warm up on the treadmill
Using the Hammerstrength equipment because I'm still trying to ease into this without overdoing it or hurting myself, I did the following...

Decline Bench ............... 165 X 8
............................. 165 x 8
Flat bench .................. 175 x 8
............................. 175 x 8
Military press .............. 70 x 10
............................. 70 x 8
Squat ....................... 135 x 10
............................. 135 x 8

Followed this up with a variety of crunches, sit-up & ab contraptions around the gym. Still unclear what I want to do as a comprehensive core workout, I'd prefer to incorporate some athletic competition type thing with my workout partners, such as tennis, basketball, or something like that... gotta get them on board tho. If not, I'm leaving 'em in my dust!! LOL
Have a great day!!!

[tim_mcf]

Welcome back. I have been wondering how things are for you.

For a comprehensive core workout, I recommend the following: deadlifts, squats, get-ups, yoke walks, all quite heavy. Planks are also very good.

The athletic function of your core is stabilization under load and through a variety of planes of movement. If you think about it, there's really very few sports which require any kind of a crunch-type movement. Most of the time your core is required to hold your body still while your extremities are doing something else. Therefore you're better off training the core in that mode - stabilization vs. contraction.

[sweetdream]

on getting back into it!!!!! Glad to see that your friends are so supportive, they make life so much easier sometimes!

[sunmedicFL]

WoW! Apparently I had a flu that really kicked my butt for two days... I was laid up Wed 10/31 when out of no-where I got sick. That carried through till Thursday night and it was Fri morning before I was upright again. I was eating solid food again by Fri afternoon, just in time to regain some strength for our "Better late than never, Halloween costume party '07" ... but having been softened by the flu, I refrained from drinking heavily, just a few nursed beers for me thanks, however it was a great warm up for our Saturday adventure...

We tailgated to the tour finale of the Jimmy Buffet Bama Breeze Tour, and we HAD A BLAST!!!!! Good friends, good food, and as the day went on... I got my party on!!!
Sunday was a recovery day, and tomorrow morning, it's back in the gym for me...

Wooo-Hoooo!!! I needed that!!


PS. Final Hearing is Thursday.. this is a tough week emotionally, so I think the gym, the pool, and among friends is the best place I can be. Thoughts?

[sunmedicFL]

Well, my illness last week and a few busy days right afterwards was a convenient excuse to skip workouts, but I have made a commitment and I'm back in as of Fri AM.
Fri Nov 9
Treadmill.........15 min @ 3.5 mph

Bench Press.......155 x 10
..................155 x 10
..................155 x 10
Incline Bench ....135 x 10
..................135 x 10
Dumbell Flyes .... 25 x 10
.................. 25 x 10
Tricep extensions. 35 x 10
.................. 35 x 10
.................. 35 x 10

Treadmill......... 30 min @ varying intensity. I almost went ; reminded me I gotta pay attention on those things!


Sat Nov 10
Brisk walk @ county park ... 2 miles in about 40min

Busy week coming up at the office, but that usually enables me to maintain a better schedule. I've lost a total of 12 lbs since I started back, flirting with the 250lb mark now, and some slacks are getting looser. That's a pretty good feeling.