Workout 2007 -- Week 3

This is wrapping up week 3 of my "Workout 2007" plan.  The last post I made on here was about "Super Size Me" the documentary and since then I have worked really hard to get back in shape and not eat such bad food.  I get up at 5:30 - 6:00 AM every day and go to the gym.  My exercise routine on Monday, and Thursday comprises of:

• Run for 20 min
• Leg Press 3 sets 12x10x8 reps 160x180x200
• Leg Curl 3 sets 12x10x8 reps not sure what the weight is
• Leg Extension 3 sets 12x10x8 reps 95x105x115
• Calf Raises 3 sets 12x12x12 reps 95x95x95
• Lat Pull Down 3 sets 12x10x8 reps 95x105x115
• Seated/Compound Row 3 sets 12x10x8 reps 95x105x115
• Biceps 3 sets 12x10x8 reps 65x70x75

The Tuesday and Friday workout is as follows:

• Run for 20 min/ Sometimes swim on Friday
• Chest Press 3 sets 12x10x8 reps 95x105x115 (discovered how weak my chest really was when I couldn't get 115x125x135 the desired reps)
• Incline Chest Press 3 sets 12x10x8 reps 85x90x95 (refer to note above...weak!!)
• Shoulder Press 3 sets 12x10x8 reps 70x80x90
  
• Laterial Raise 3 sets 12x10x8 reps 50x65x70
• Tricep pushdown 3 sets 12x10x8 reps not sure
• Tircep extension 3 sets 12x10x8 65x70x75
• Abs 3 sets 20x20x20
  

The Wednesday workout is as follows:

• Run for 30 min / Swim sometimes
• Abs 3 sets 20x20x20
  

Now at week 3 I have to say I am starting to feel better about myself  I have a long way to go but I hope to be stronger, have more energy (if I go to bed early enough), feel better, and have more endurance by the 8 week mark.  My body weight is staying the same but my muscle tone in my arms, chest, and legs are coming along.  My toughest areas I really have to work on is the stomach and the neck ( don't ask).

So far so good if I can keep this up and steadily improve on the reps and the weight when I reach the reps I plan on raising the weight up a notch.

Wish me luck!!

I am not in shape!

I hate netflix!!!!  I don't really but I just got a movie in tonight called, Super Size Me.  This was a documentary about fast food and its health issues.  A guy embarks on a experiment on himself to eat 3 meals a day of nothing but McDonalds menu and get no exercise and limit his walking to 5000 steps a day.  I want go into it a whole lot but needless to say I decided to take a look at what I eat on a daily basis now using Google Docs and spreadsheets.  today, Tuesday alone I had 5 cokes, only two .5 liters of bottled water.  2 cups of coffee and the food was bad too.  I decided my intake of cokes was way to high, if I replace cokes with water I would be much better off.  I am allowing one cup of coffee, my goal no fast food except once a week but smaller portions when I do go, kiddie coke, single cheeseburger, no fries, and a kiddie parfait.  I am going to work really hard this next semester and hopefully it will stick because I really want to loose some weight and get back to a healthy BMI again.

Damn you McDonalds!

Stress Relief

OK, so the past week of school as been hell. Basically it was the week before finals, all assignments were due and projects had to be turned in. I finished everything, my group term project, my lab report, my group term paper, and several other assignments I would rather forget about. I turned in everything but my lab project. All of my data stored on my 6 GB thumb drive. The night I go to print off my lab report 60 pages of A work, my thumb drive quits. Needless to say I lost everything, I tried every trick that I know to extract data off such as using dd, ddrescue, and ddrhelp on the drive in Linux, nothing. I then crack open the drive to reveal a Compact Flash connector with a micro drive (i.e moving parts). I plugged the drive directly into a Compact Flash reader to see if it would work, nothing. This confirmed for me that all was lost.

I talked to my professor, I worked out an arrangement that I thought and he thought was fair. After the stress of this week I am not ready for finals.

Oh but on a happier note I got a job for after I graduate!!

Movies and choices

Over the next last few weeks I have watched a number of movies that made me think about my life and what has been going down.  The movies that made me think about my life were 'Click' and 'Stranger than Fiction'.  I stongly suggest watching both of them in my opinion are good movies and are worth watching.  They made me think compared to what the characters were going through and how I can realate it to my own life.  It was a pretty amazing look.  I shed a tear or two.

--
Heath Brown

NetFlix...I love you

Alright, I have joined millions of people and started on an incredible journey of right now 122 movies. I had no idea there were so many movies that I had never seen before. My first three movies American History X, Prison Break Season 1: disc 2 and disc3. First off I am amazed at how cool it is and easy it is to get all the movies I want at an interval that is at my control. No more late fees and no more having to take a movie back to the local video store. I don't have to wait for movies I want to see at the video store all I have to do is put it on the list. Heck if something isn't on DVD yet I just put it on the list and and wait. I freaking love NetFlix. Nuff said.

Running

Running has been part of my life for some time.  IN high school I was a XC (cross country) runner for 2 years, but the love of running was instilled much earlier.  After about 2 years of not running in a focused manner I have come back with a vengence.  I have set goals and have tried to reach those goals.  IN high school I could run a 18:15-18:30 5k pretty good, sub 18:00 was hard to come by but I did do it once.  Now getting back to running I was not expecting instanst sub 18:00 on a 5k but I was expecting to at least get sub 24:00 (8:00 min. a mile).  I have been running now back at school for around 3 weeks consistently running 2 to 4 miles a day.  My first attempt back on the 5k running in the ALS run at Murray State University with a time of 22:03 very respectable my first mile was 7:20, second mile consistent with a 14:40, and of course 22:03 for the last mile.  This was a pretty consistent time on all three miles.  Part of running is consistent times on miles.  I was very happy with the time of the race for a first race back it was pretty good for me especially after being out of running for about 2 years.

The next race for me was Homecoming run 5k, this race was much stronger for me.  20:19 with a place finish of 6th overall and 2nd in age group.  Hell, placement doesn't matter but to be up there felt pretty good.  The reason I was so happy was because I hit my goal of under 22:03.  Like last time I had consistent mileage times which is proven that helps you hit the goals.  In my next race whenever that will be I hope to continue improving to under 20:19.   If I can I want to find a longer distance run possibly a 7k.  I hope to find another 5k in the area to get under the 20:19.

Any suggestions for a 7k or 5k run in the area of Murray or western KY?

I am on a roll

Ok, school is going way to fast and I need a slow down.  All my classes are converging on a serious projects and that is killing me.  To many 8-10 page papers due at the end of the semester to many lab reports due at a certain time.  To many group projects due at the end as well.  This is my only semester I have felt overwhelmed within the first couple of months of school.  I am sure I can make it through but classes have ot slow down dramatically for this to be close to healthy.

NOw I must study for my three test while working on my 3-5 page paper  due on Wed. and then on Wed begin research on my speech for next week.  Geez, Fall Break can't come soon enough.

--
Heath Brown