Exercise Goals 2

Posted by JD 07/22/2008 at 17:49

I’ve been stuck the last few months at the same weight. Since November, I’ve lost about 60 lbs, so losing weight is something I thought I’d figured out. Guess not. In fact, I’d planned to increase my physical activity after losing another 20 lbs – total of 80 – to begin the get ripped process.

Ok, so by chance I’ve seen a few web sites that will help me get back on track (Hershey, PA didn’t help any either).

  1. http://HundredPushups.com/ – I’m doing this.
Wk 1 (Col3) Day 1	10	10	8	6	7+	60 sec rest
	        Day 2	12	12	10	10	10+	90 sec rest
	        Day 3	15	13	10	10	15+	120 sec rest
Wk 2 (Col3) Day 1	12	12	9	7	10+	60 sec rest
	        Day 2	16	13	11	11	15+	90 sec rest
	        Day 3	15	15	12	12	15+	120 sec rest
Test		???					
Wk 3 (Col3) Day 1	25	17	17	15	25+	60 sec rest
	        Day 2	27	19	19	15	25+	90 sec rest
	        Day 3	30	22	22	20	27+	120 sec rest
Wk 4 (Col3) Day 1	27	20	20	17	27+	60 sec rest
	        Day 2	27	21	21	18	25+	90 sec rest
	        Day 3	30	22	22	20	29+	120 sec rest
Test		???					
Wk 5 (Col3) Day 1	40	32	30	25	40+	60 sec rest
                Day 2	20	18	15	14	40+	90 sec rest
                Day 3	18	16	14	12	40+	120 sec rest
Wk 6 (Col3) Day 1	56	45	42	40	56+	60 sec rest
                Day 2	30	25	25	22	56+	90 sec rest
                Day 3	27	23	23	20	56+	120 sec rest
Final Test		???
  1. Lifehacker Article
  2. From Couch to 5K in 6 weeks
    Week 1:
        * Mon. 5 min run with 5 min cool down (start small, more on this later)
        * Wed. 5 min run with 5 min cool down (Your cool down can always be a 5 min walk)
        * Fri. 10 min run, cool down
    Week 2:
        * Mon. 7 min run, cool down
        * Wed. 7 min run, cool down
        * Fri. 15 min run, cool down
    Week 3
        * M: 12 min run, cool down
        * W: 15 min run, cool down
        * F: 20 min run, cool down
    Week 4
        * M: 15 min run, cool down
        * W: 18 min run, cool down
        * F: 25 min run, cool down
    Week 5
        * M: 20 min run, cool down
        * W: 25 minute run, cool down
        * F: 30 min. run, cool down
    Week 6
        * M: 15 min run, cool down
        * W:20 min run, cool down
        * F: 10 min run, cool down
        * Sat/Sun. Go race!
3rd) Execute your plan.
  1. Run a marathon in 18 weeks
  2. How to hack a marathon
  3. ShovelGlove Workout throwing a sledge hammer around
    1. Shoveling
    2. Churning Butter
    3. Chopping wood
    4. All the movements
    5. Someone else is doing it too
  4. No S Diet
  5. How to get 6-pak abs
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  1. JD 08/05/2008 at 10:53

    Ok, so I’ve just taken the post-2 week test, 27. I’m right on track – on the low end of the 3rd column. I did a few more pushups, but my form was lacking, so I decided to drop back into the middle column for the next few weeks.

    Looking over the number I’m supposed to do on Thursday has me scared. Especially with only 60 seconds of rest between each set.

    I haven’t started the Couch to 5K plan. Running was never my thing and just the initial steps, run for 5 minutes, has me scared.

  2. JD 08/20/2008 at 10:16

    So I just finished week 4 of the 100 pushup training. Today, I did 106 pushups, but not all in 1 effort. There were 5 uneven sets with rest in between each set. I looked back over the last few weeks to see my progress – it is significant.
    |1st week|38 pushups|
    |2nd week|58 pushups|
    |3rd week|100 pushups|
    |4rd week|106 pushups|

    I think that I’ll redo week 4 training to get my rest periods shorter. Today, my resting started at 2 min and expanded to 4 min before doing the last set. Definitely progress, but not to the 100 straight pushup level yet.