So I signed up at the YMCA. It was my wife’s idea that we do this, but I am taking the bull by the horns and creating a whole program for myself that includes using the membership to it’s fullest. The first thing we are doing is to use the gym for weight training. When I was about 20 years old I did a weight training program coupled with a 5 mile walk 3 times a week and that was the last time I was my perfect weight. I was in shape boy…
I still have fond memories of when I worked at a Shari’s restaurant as the baker (yes guys can bake too). I wore a tight fitting (on purpose it was still cool then) pair of white jeans with a long sleeve white button up shirt and a white apron and just couldn’t wait to take them pies out to the front display case. The waitresses and customers alike would take an interest in me prancing around. (I didn’t admit to prancing now, I am just saying that someone else might describe it that way.) I loved it cause shortly before then I had been overweight and was not getting these seductive flirtatious glances and attention; the change was nice. I want to get back to the days where a girl will look me over when I walk by or flirt a bit given an opportunity. It just feels good.
From 22 years old on the rigors of college (yeah I started late) and working in restaurants as a cook and baker put me back on track to be in the Clydesdale classification. (Over 200 pounds). I topped out around 250 right as I graduated in ’96. If left to my own stupid choices I hit equilibrium around 230 after I was out of school. With the South Beach Diet I have been as low as 197 last year, but this week I started my new program at 216.2.
Since the diet alone has not really done it for me I decided, seeded from the idea my wife had to join the YMCA, to do the weight training and attempt another triathlon so as to require the training to do so. I want to fit in my old 34″ levis and weigh something like 175-180. The real target is how I look though not my actual weight, but I can’t know until I am close.
We did the orientation at the YMCA and got a little tour of all the weight machines. There is one I don’t like too much cause it just doesn’t feel right. And another that the guy told us not to do until we had a little time under our belt. But the rest I am going to do. I try and rest for 30-45 seconds between sets and less than that to the next machine. I found I can use the rest time to stretch other muscles that have been completed. I feel like a quivering blob of jello by the time I get warmed up and am half way done with the weights. I am going to have to eat or drink something that gives me a little more energy before these workouts I think.
Sure enough according to this article I need to eat a bit earlier, something like 2 hours before my workout. I ate about an hour before so my body was working more on digestion. I will have a little trouble doing this since we eat right when we get home from work then go to workout. I think I will try a lighter meal and a bigger snack that day to have some substance in me earlier so the fuel is ready when I am lifting.
Here is a list of the weight training I will be doing:
- Leg press 100#2×15
- Leg curl 40#2×15
- Leg Extension 40#2×15
- Abdominal 40#2×15
- Abductor 60#2×15
- Adductor 70#2×15
- Back Extension 65#2×15
- Rear Delt 55#2×15
- Peck Fly 55#2×15
- Chest press 30#2×20(10 each handle)
- Lateral Raise 30#2×15
- Lateral Pulldown 70#2×15
- Shoulder press 30#2×15
- Seated Row 40#2×15
- Seated Dip 65#2×15
- Arm Curl 30#2×15
I am almost embarrassed to admit there is one machine that is doing me in. It is the arm curl which works the bicep. I am doing two sets of 15 reps and the thing is killing me at 30 pounds. I started a little higher the first day, 40 I think, and couldn’t finish the second set. Then my biceps felt tight and in pain the next two days. Last night I then did my second day and started at 30 but dropped it to 25. Again, it feels like the muscles are in need of constant stretching.
As I write I cannot extend my arms without pain in my biceps. They aren’t injured, just very sore from all the lactic acid that can’t seem to get out of there. HOLD UP, I just realized that I need to do a little research about that lactic acid thing cause I am thinking that because of what I learned as a kid in high school. It turns out lactic acid is not the cause of my pain. Silly me, it is muscle microtrauma.
I am going to have to drop it down to 20-25 pounds for a bit and let them poor muscle fibers heal up. I hope no one looks at the weight I am lifting, it seems so.. well.. insufficient.
I work out on the treadmill for 20 minutes before the weights to get the muscles warm and a good sweat going so I have a reason to take the little paper towels and spray bottle to wipe the machines down when I am done. Nobody wants to see my sweaty butt-print outline after I get done. I got a pair of them moisture-wicking bicycle-type shorts (without the butt pads) on underneath a regular pair of shorts so the outside ones have all the sweat delivered to them.
I decided how I am going to measure my warmup heart rate. The first 5 minutes I will run it at 2% incline at 3.0 miles per hour. Then take the peak heart rate as my measurement. It was 111 yesterday. I also tested my resting heart rate at 56 during the day. If anyone wants to share their numbers I would be interested to see where I fit in.
I only have my mini-triathlon left to figure out. I will be swimming this Saturday and hopefully I can get the running and biking in before then. I need to get a baseline before I get too far along. I want credit for all the improvement! I would love to hear what others can do for a min-triathlon. Just measured as your best time in each category not all the same day or with transition times, sort of an ideal benchmark for your body. 100 yards swimming, 1 mile running, and 5 miles biking where you end at the starting point to account for hills. I will post my results next monday. If anyone thinks the numbers should be different let’s hear why.