Loon's workout schedule

[Loon]

So for about the past 6 months I've been wanting to get into shape and build up some more muscles. I started out alright I guess, considering I went from only doing what a person does in his normal day, to lifting weights(2 milk jugs duct taped together), and doing push ups. I had a steady thing going, but I lack the will or the drive or the determination, whatever you want to call it, to keep doing it. Eventually I say I'm to tired to do it today, and then it all falls apart from there.

I think one flaw, of probably quite a few, is that I'm organizing all this in my head. That's the only place my plan exists, with me, and right now I don't think I can be trusted. Sounds weird right? But I do think I'm able to persuade myself too easily that it'll be ok if I skip just today. I don't have anyone here, like a trainer, to tell me to do it. So I've now got the idea to put my workout schedule on my calendar. I'll get up, I'll see it, it will be a physical reminder to do it and get it done. Once it's done, I can cross it off for that day.

Now comes this thread, basically additional reinforcement for plan with the calendar and everything. In this first post I'll outline what I've got in my schedule already. And each day I'll post here documenting what I've done for the day in order to make sure I keep up with what I'm supposed to do.

All of this will start tomorrow.

So far I've readied the next 23 days with what I'll be doing.

1. Everyday I will run for 30 minutes. I'll do laps around my house, in each post I'll probably post how laps I managed. Hopefully the number will increase as the days pass.

2. Starting tomorrow and every 4 days afterwords(25th, 29th, 2nd, etc.) I'll do push ups for 20 minutes. As many as I can, trying to use the best form possible. Like the laps I'll more than likely post how many I was able to do.

3. Starting Sunday and 3 days afterwords(27th, 30th, 2nd, etc.) I'll do crunches for 30 minutes. As many as possible using as good a form I can get.


That's what I got so far, I think it'll be a pretty easy regiment to keep up with, hopefully. I don't know if I should include something just for my legs or not, since running also takes care of them. Feel free to suggest some changes to what I have here, I'll consider anything. Tomorrow I'll give my card to my mom so she can pick me up a scale and a tailor's measuring tape so I can also document my weight and waist size.

Wish me luck!

Edit: I also need to think of some kind "treat" for myself, a reward at the end of my 23 day period if I've done well. Any ideas for what it should be, post away.

 

[ExigeEvan]

Okay, just a few things I can pick out from all that...

1. Everyday I will run for 30 minutes. I'll do laps around my house, in each post I'll probably post how laps I managed. Hopefully the number will increase as the days pass.

Personally, I find having a set distance and beating that time is more productive. By being so close to home you make it easy for when you come to quit, even if you are working to a time.Get on google Earth, plot yourself a 5km/3mile route (Or less, I have no idea what fitness you are) jog it slowly first to get an idea of the route, then from then on try and improve your pace.

2. Starting tomorrow and every 4 days afterwords(25th, 29th, 2nd, etc.) I'll do push ups for 20 minutes. As many as I can, trying to use the best form possible. Like the laps I'll more than likely post how many I was able to do.

20 minutes of press ups!?
I tend to pyramid my press ups (usually at the end of a workout). so first I'll do 20, rest, 15, rest, 10, rest, 5.

If I can, I'll make it more difficult for myself. Do clap press-ups, slow them down alot, or elevate my feet on a higher stair.
Oh and if you feel you can, do press ups every other day.

3. Starting Sunday and 3 days afterwords(27th, 30th, 2nd, etc.) I'll do crunches for 30 minutes. As many as possible using as good a form I can get.

Crunches, jack-knifes and leg raises are all great for your abs. Just ask if you're not sure what they are.

 

[Sage]

Jesus, don’t do laps – there is absolutely nothing more boring in the world than laps. As ExigeEvan said, plot something out so that you’re actually forced to do the entire run, plus the change in scenery will keep you interested.

 

[Loon]

Personally, I find having a set distance and beating that time is more productive. By being so close to home you make it easy for when you come to quit, even if you are working to a time.Get on google Earth, plot yourself a 5km/3mile route (Or less, I have no idea what fitness you are) jog it slowly first to get an idea of the route, then from then on try and improve your pace.

There's only one road close to us, and logging trucks run it all day. So it'd have to be threw the woods, nice and hilly. Maybe if I ran the outside of the yard, it's decent size.

20 minutes of press ups!?
I tend to pyramid my press ups (usually at the end of a workout). so first I'll do 20, rest, 15, rest, 10, rest, 5.

If I can, I'll make it more difficult for myself. Do clap press-ups, slow them down alot, or elevate my feet on a higher stair.
Oh and if you feel you can, do press ups every other day.

That seems better. There's no way I could go steady for 20 minutes, but I figured even if I was barely moving I'd really be pushing myself. I think I'll switch to that.

Crunches, jack-knifes and leg raises are all great for your abs. Just ask if you're not sure what they are.

Leg raises seem self explanatory, jack knifes however, not so much.

 

[ExigeEvan]

Jesus, don’t do laps – there is absolutely nothing more boring in the world than laps. As ExigeEvan said, plot something out so that you’re actually forced to do the entire run, plus the change in scenery will keep you interested.

Or staring at the wall in a gym for 30 minutes, ughh.

There's only one road close to us, and logging trucks run it all day. So it'd have to be threw the woods, nice and hilly.

Hilly = good. But pace yourself. I'm used to hilly and all, because I live on one, but I tried sand dune running on holiday and it nearly killed me cause I didn't adjust my pace.

Leg raises seem self explanatory, jack knifes however, not so much.

Just to clarify leg raises while I'm here, lie flat on your back, and keeping your legs straight lift your heels 6 inches off the floor and hold for a set time. Again, not aslong as you feel you can, but untill a reasonable time. Targets make you work harder.

Jack knives, again lie flat on your back, and keep you legs straight raise them up vertical. At the same time try to touch your toes with your hands while raising your shoulders slightly off the floor. They're difficult and you won't be able to do many, but when they work they're brilliant.

 

[Loon]

Hilly = good. But pace yourself. I'm used to hilly and all, because I live on one, but I tried sand dune running on holiday and it nearly killed me cause I didn't adjust my pace.

Alright, I shoot for it. I'll take my camera with me tomorrow to show y'all what I'm running.

Just to clarify leg raises while I'm here, lie flat on your back, and keeping your legs straight lift your heels 6 inches off the floor and hold for a set time. Again, not aslong as you feel you can, but untill a reasonable time. Targets make you work harder.

Jack knives, again lie flat on your back, and keep you legs straight raise them up vertical. At the same time try to touch your toes with your hands while raising your shoulders slightly off the floor. They're difficult and you won't be able to do many, but when they work they're brilliant.

Seem good. Could you recommend how you'd do them, like how you did with push ups? Or should I just try and do as many as possible?

 

[TB]

Everyday I will run for 30 minutes. I'll do laps around my house, in each post I'll probably post how laps I managed. Hopefully the number will increase as the days pass.

I started to do the Couch to 5k program. It's incredibly easy to start and ramps up slowly over 9 weeks. I highly recommend it for people who have no running experience, like myself.

 

[ExigeEvan]

Seem good. Could you recommend how you'd do them, like how you did with push ups? Or should I just try and do as many as possible?

I do as many as I can after crunches and leg raises, sometimes I can do 15, sometimes 5.

 

[Loon]

I started to do the Couch to 5k program. It's incredibly easy to start and ramps up slowly over 9 weeks. I highly recommend it for people who have no running experience, like myself.

Their plan seems like it would be pretty easy to follow, as well as easy to do.

So far today I haven't been able to do my run, it's done nothing but rain since I've been up. Hopefully later on today it'll clear up.

Edit: It didn't, it has rained literally all day. This sucks, I can't even start yet. Hopefully it won't rain tomorrow, and if it does, maybe I'll just run up and down the stairs awhile to get my heart rate up.

 

[Loon]

Weather held out for me today. I decided to just run the perimeter of the yard, I'd say it's about 21/2-3 acres. I did four laps, and each time I got back to my starting place I did my push ups. That seemed to work out well since the lap gave my arms a break, and the push ups gave my legs a break. I'm not sure what the exact distance is I ran, either here in a minute or tomorrow I'll get someone to help me measure it out.

 

[TB]

I'm not sure what the exact distance is I ran, either here in a minute or tomorrow I'll get someone to help me measure it out.

I like Gmaps Pedometer for tracking distances. Zoom in on your starting point, click start recording, double-click as many points as you need to to get back to your start and it tells you the distance.

 

[Loon]

I like Gmaps Pedometer for tracking distances. Zoom in on your starting point, click start recording, double-click as many points as you need to to get back to your start and it tells you the distance.

That would work well where I used to live, but I can't zoom in close enough to even make out where my house is at here in Maine.

 

[ExigeEvan]

Does using google earth in itself make any difference? There's a path planner on it you could use.

Keep up with the jogging, it's a simple but very fulfilling form of fitness.

 

[Loon]

Does using google earth in itself make any difference? There's a path planner on it you could use.

Keep up with the jogging, it's a simple but very fulfilling form of fitness.

Just installed, and it's a negative. It let me zoom in closer, but it just turn into a huge pixelated blob.

I think I can keep up with jogging, I could do more if I block the burn that starts while I'm doing it. Because right now a bit of soreness has settled in my chest from the push ups yesterday, but my thighs and calfs are fine right now.

 

[Loon]

Another four laps today with the push ups. The push ups sucked this time because my chest was still sore from before. I plan on going back out later to try for another four. This time I'll crunches in between the laps.

 

[ExigeEvan]

Good to see you're still going 👍

And try varying the width of your hands when doing the press-ups, it'll target different muscles and areas

 

[Loon]

Good to see you're still going 👍

And try varying the width of your hands when doing the press-ups, it'll target different muscles and areas

Thanks, and I'll keep in mind to do that. Maybe I do the first 35 push ups regular, the next ten wide armed, then the last five I'll do diamond push ups.

Just got in from working out. Still on four laps, in the next few days I'm going to work on pushing myself to do five or more during a session. I did fifty crunches. Shot out a set of twenty first, then did them ten at a time after. I did five leg raises, held it for five seconds at a time. I decided to do ten regular push ups and ten inclined push ups to keep my arms lively.

Got the scale today also, and way a good bit more than I thought I did. I officially weight 245lbs. My goal right now is to lose 15lbs. by the 20th of next month. I think that much will make a noticeable visible difference.

 

[Loon]

Substituted yard work today for running laps. Mowed the lawn with a push mower, so I walked a ton of laps. Weed eated a bit, and cleaned up the bank in front of our house. So that took care of getting my heart rate up for a while and getting a good sweat. I did 25 regular push ups and a quick set of ten inclined. As well as thirty crunches, but the only place I'm feeling them is at the very top of my abs.

 

[BLITZ_69]

Could this be the beginning of the end for FBD?

 

[Loon]

Could this be the beginning of the end for FBD?

Gonna go from FBD to SD. Skinny Drifter.

 

[Omnis]

I like Gmaps Pedometer for tracking distances. Zoom in on your starting point, click start recording, double-click as many points as you need to to get back to your start and it tells you the distance.

Awesome link. Thanks.

Anyway, Loon, are you doing squats and deadlifts? Broe, you need to squat if you want to lose fat.

 

[ExigeEvan]

Substituted yard work today for running laps. Mowed the lawn with a push mower, so I walked a ton of laps. Weed eated a bit, and cleaned up the bank in front of our house. So that took care of getting my heart rate up for a while and getting a good sweat. I did 25 regular push ups and a quick set of ten inclined.

If you can exercise while doing day-to-day tasks even better. I work in a Supermarket and walking and lifting stuff for anything from 4-9 hours is light exericse in itself.

As well as thirty crunches, but the only place I'm feeling them is at the very top of my abs.

Yeah that's why I recomend doing leg lifts, they tend to work the lower 2 aswell. The only time I feel like I work all my abs in one exercise is when I'm either doing Jack-knifes or decline weighted-situps on my bench.

 

[Loon]

Anyway, Loon, are you doing squats and deadlifts? Broe, you need to squat if you want to lose fat.

Not sure what a dead lift is, but I haven't done any squats, I didn't think they were too important. Plus I don't have any weights I could safely use to do them with.

Yeah that's why I recomend doing leg lifts, they tend to work the lower 2 aswell. The only time I feel like I work all my abs in one exercise is when I'm either doing Jack-knifes or decline weighted-situps on my bench.

I see, last night I didn't do them. I'll try and get a bunch of those done today.

 

[BLITZ_69]

Gonna go from FBD to SD. Skinny Drifter.

Better that skinny dipper

 

[Omnis]

Better that skinny dipper

Not sure what a dead lift is, but I haven't done any squats, I didn't think they were too important. Plus I don't have any weights I could safely use to do them with.

If you don't have weights, don't worry about doing deadlifts. But you SHOULD be squatting! Check out this link that shows some bodyweight exercises that you can be doing.

http://www.weighttrainersunited.com/getinshape.html

I would suggest doing regular squats, then mix it up with sumo squats, then you can start getting into the other ones on the page. Explode up, and go down slowly.

Your legs have some of the biggest muscles, so you should be training them so that they burn their share of calories as well.

 

[Loon]

Alright, I'll to mix some of those in as well.👍

 

[ExigeEvan]

If you don't have weights, don't worry about doing deadlifts. But you SHOULD be squatting! Check out this link that shows some bodyweight exercises that you can be doing.

The only problem with squats is that he needs to be doing lengthy sessions of aerobic exercise and squats are quite exhuasting. Personally I'd exclude them for the sake of keeping the jogging going well.

 

[Loon]

The only problem with squats is that he needs to be doing lengthy sessions of aerobic exercise and squats are quite exhuasting. Personally I'd exclude them for the sake of keeping the jogging going well.

I think I know how I can include them into what I'm already doing. I'll do all my jogging first, so I can go ahead and that out of the way. Then I can move on to other exercises that are less cardio focused.

I've also realized that I can do a lot more exercises using a couple saw horses we have.

 

[BLITZ_69]

I've also realized that I can do a lot more exercises using a couple saw horses we have.

Are you training to become an olympic gymnast?

 

[Loon]

Are you training to become an olympic gymnast?

The guys who do that stuff on the pommel horse are insane. It would be quite a while before I could do anything like that.

I also need to find a good forum dedicated to fitness stuff, I have no idea which is best though.