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  #1  
Old 05-03-2013, 02:04 PM
Jim_Talbert Jim_Talbert is offline
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Posts: 439
Default Time to finish it.

In a manner of speaking, it's time to finish this journey.

This is my journey back to health and fitness.

I want to start my 90 day challenge off and in the process cross some plateaus.

First, my birthday will fall in the time of this challenge. I will hit 40. I am already over 40# down from my last birthday. 196 on my 39th. 154 today.

I'm not terribly concerned about the scale anymore. That's a big statement from me. I was a wrestler when I was young (I'm sure you all are getting tired of hearing me say that) and I coached wrestling for 8 years. The scale is a mindset I am working to break.

Some goals I am working on for this challenge:

1. Log my food and exercise. I have started this before the challenge, but want to continue it.
2. Take periodic pictures. I have been taking them weekly and its the best way to see progress. It's difficult to deny what you see when you lay 2 photos side by side.
3. Rely much less on the scale for progress. Weigh every 2 weeks to one month apart. I need to break my mindset of the scale.
4. Lose bodyfat. Ideally I would like to lose 5-6% over the next 12 weeks. I don't know if that is logical or possible, but I would like to drop bodyfat first and foremost.
5. Gain a little bit of muscle. 5 lbs. would be a great start.
6. Train smart and avoid injury. I have been able to avoid injury during my first 9-10 weeks of HWR, and I am ecstatic about that. I want to continue that trend. This has not been the case with other programs. I have arthritis in my shoulders and some upper back issues. I already have much more mobility in my shoulders than I have had for over 20 years, so I am grateful for that.

I'm trying to think of pertinent numbers to put in here to start from.

Current weight: 154
Approximate calorie goal: ~1900 ish. (I admit I'm having a difficult time getting there daily)
Current B.F. % (Navy Calculation) - 16% (Would love to have Craig's take on my photos, but I'm guessing this is pretty close.
Current Waist- (at navel) 32"
Problem areas - Mostly my middle
Would like to start to see my abs in this process.

Workout plans:

I'm currently in week 10 of HWR 12 week program. I will finish it. Which is something I haven't done often.

Next my plan is to go to Mike Whitfields Metabolic Chaos program for 4 weeks. After that, or upon suggestion, I will evaluate.

My obstacles in adding weights are this: Since I'm on the road for work a lot, and most of May, I can take along my Jungle Gym XT and employ it in substitution exercises, or on the days I'm gone, use HWR TRX workouts. Suggestions?

Guess that's enough for now. Guess I can edit if I missed something pertinent.

Thanks to everyone who reads these. I value your input and support. I hope I can one day return the favor.

I hope this suffices for my 1st day entry. If I need to do more please let me know.
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Last edited by Jim_Talbert : 05-03-2013 at 02:20 PM. Reason: Added workout plans.
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  #2  
Old 05-03-2013, 03:06 PM
concetta27 concetta27 is offline
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You have made great progress so far Jim. You set out a sound plan. Good luck and yes, we are here to help. Concetta
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  #3  
Old 05-06-2013, 01:12 AM
Jim_Talbert Jim_Talbert is offline
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Posts: 439
Default Day 1: 5-3-13

Friday's workout was Home Workout Revolution Bodyweight Workout #3 Burpees and Jump Rope.

This was kind of fun until the 5th or 6th set. I never missed a jump rope (not having a rope helped immensely) but once I reached the later sets it was a real challenge and my pace slowed a bit.

I also did the optional 20-10 workout #6 which consisted of:

Total body extensions 20-10 x 4
Pushups 20-10 x 4
Jumping Jacks 20-10 x 4
Mountain Climbers 20-10 x 4
Close stance bodyweight squat 20-10 x 4

Finisher was Mike Whitfields Finisher #9 The Explosive Swing and Strap:

6 to 1 ladder on all:

Strap inverted row with feet elevated
Strap bulgarian split squat (each side)
Strap pushups.

I also entered the TT contest as of today, so I'm proud of that.

Food wise I did okay.

Typical breakfast shake.

Tuna on ezekiel bread for lunch. Almonds for a side.

Subway for supper on the road.

Snacks were grapes, strawberries, and almonds for today.

Pretty good day all in all.
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  #4  
Old 05-06-2013, 01:12 AM
Jim_Talbert Jim_Talbert is offline
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Posts: 439
Default Day 2: 5-4-13

Off day today.

Went to a family reunion and went to help set up for a wedding reception for my sister in law that will be on Sunday.

Food was more of a challenge today. Small reunion several hours from home, and a small potluck lunch in a town of about 200 or less, so no other options. Poor planning on my part.

I did okay with what I had to work with. Stayed away from the dessert, concentrated on getting protein and vegetables and fruit. I did have a little pasta salad and a couple halves of deviled eggs.

Dinner we cooked at my mother in laws.

We made homemade fish sticks from Dave Reul and Karine's Metabolic Cookbook. They were pretty good. I need to liven up the breading with a bit more seasoning or I didn't get it mixed real well, but they had nice flavor. We also had steamed broccoli, brown and wild rice blend and raw cucumbers.

We also had dessert from the Metabolic cookbook as well. We made the banana pudding from there. I have to tell you I'm not the biggest fan of greek yogurt, and that was a large serving with the banana in there. It was okay. I didn't have stevia with me and it needed it IMO.

Good day.
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  #5  
Old 05-06-2013, 01:13 AM
Jim_Talbert Jim_Talbert is offline
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Default DAy 3: 5-5-13

Sunday.

Today was a test.

Typical breakfast shake. Even at my in-laws.

For lunch we were on the road. We at Sonic, I had a breakfast burrito. Not too many choices in that little town. Mainly Sonic or Pizza Hut. Calorie wise it was a lot, like 600. I had some grapes too.

We had my sister in law's wedding reception this afternoon and I did have a part of a cookie and a spoonful of candy. Avoided the cake and pop and punch and such.

Dinner was on the road again. I mainly had strawberries and grapes, but added in some lunchmeat, cheese, and crackers.

Worked out when I got home.

Home Workout Revolution 20-10 Upper body uh-nihalation.
4 second eccentric pushups 20-10 x 4
Jumping Jacks (don't have a chin up bar yet) 20-10 x 4
Alternating Lunges 20-10 x 8
T pushups 20-10 x 4
Jumping Jacks 20-10 x 6
Close grip pushups 20-10 x 4
Punisher squats 20-10 x 8

Did pretty good. Punisher squats kicked my butt after the 5th round. Could do the squats fine, but the hold is killer.
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  #6  
Old 05-06-2013, 11:34 AM
Craig Ballantyne's Avatar
Craig Ballantyne Craig Ballantyne is offline
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Great workout, and I hope you had a wonderful day celebrating with your family!
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  #7  
Old 05-13-2013, 04:49 PM
Jim_Talbert Jim_Talbert is offline
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Default Day 4: 5-6-13

Typical. I am playing catch up on my logging today.

I drove all day to get to my meetings.

I did not work out, but did get a nice walk in.

Breakfast before hitting the road was my typical shake.

Lunch on the road was subway oven roasted chicken.

Dinner at the resort (I was at a staff retreat for the week) was brussel sprouts, small salad with salsa, rice, and a pork flatiron. It was really good.

We had some appetizers, but I had a bite or two of each and moved on. Felt pretty good.

We had a suite set up and had snacks and drinks there. We all went there after dinner and I had some junk calories there. I decided that I would greatly diminish that the rest of the week.
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  #8  
Old 05-13-2013, 04:56 PM
Jim_Talbert Jim_Talbert is offline
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Default Day 5: 5-7-13

At my staff retreat in Iowa.

For breakfast I shook a protein shake with Biotrust and PB2 in 2% milk, and had a fruit plate.

They brought in fruit and nuts for snack mid morning, so I had a few grapes and strawberries.

Lunch was a sandwich before recreation.

We golfed that afternoon, and I chased my ball all over. I'm not a golfer, so it was pretty good exercise anyway. Not sure how to log it, so we will leave it at: Terrible golfer sees every section of 18 hole course.

Dinner was a small filet. I peeled off the bacon. I had a medium baked potato with it and corn. Salad again was salsa.

In the suite I again had some chex mix and some peanuts. Much better on that front today.

Exercise that evening was a good one. The new 5 rounds of 5 in HWR. I thoroughly enjoyed the challenge of it. I think I've said before, I really like this style. It seems quick and I feel like I get a lot done. The 40-20 is tough in some exercises, but great in others.

I loved that one. Great to do in an empty resort workout room.
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  #9  
Old 05-13-2013, 05:01 PM
Jim_Talbert Jim_Talbert is offline
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Default Day 6: 5-8-13

Another day at the retreat:

Breakfast was milk, PB2, and Biotrust shook. Skipped the fruit plate today since it was terrible on Monday.

Had a snack of a rice crispy treat and grapes and strawberries.

Lunch was a sandwich again. Roast beef on some type of bun. Had a few homemeade potato chips as well.

Dinner off site was italian. Wasn't sure what I was ordering and should have stuck more to what I knew. I got chicken spiedini. It was okay, breaded, but baked. Also red potato and a little appetizer of red sauce, bread, and artichoke dip.

Snacks were raw fruits and veggies.

Did a nice easy 25 minutes of elliptical that evening.
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  #10  
Old 05-13-2013, 05:06 PM
Jim_Talbert Jim_Talbert is offline
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Default Day 7: 5-9-13

Last day of retreat.

Breakfast was milk, PB2, and Biotrust shook.

Lunch was a chicken wrap on the road. I had a small bag of chips as well.

Dinner was almonds, grapes, strawberries and pineapple while driving.

My calories were way low, but driving 8.5 hours home I wasn't hungry.

I did work out when I got home. Did HWR Workout #3 20-10 19 minute workout.

Low Box Jumps 20-10 x 8
TRX rows 20-10 x 4
Spiderman Pushup 20-10 x 4
Bodyweight Squat 20-10 x 8
Plank 20-10 x 8
Jumping Jacks 20-10 x 6.

I didn't do the optional workout or a finisher tonight.
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