Author Archive

Monday, January 27th, 2014 | Author: Casey Criswell

Tis winter time and with winter time comes germs, colds and all that nasty stuff. Despite how healthy I may try to be? It’ll still catch up to you! The week of the 20th through the 26th was a complete wash for exercise, for a couple of reasons.

First, I already knew it was going to be a light week. I went to the Dr. for my annual physical on the 17th and got a whole lot of good news and one bit of bad news. I’ve been fighting off some shoulder pain on the right side, as I’ve posted before, and the Dr. let me know that she feared it could be the start of a rotator cuff tear. Not good. The starting plan is ice, heat, ibuprofen and no lifting! So I was prepared for that time off from the gym. Then, to top things off, I got sucker punched the following Sunday with the start of a nasty cold. By Monday it was getting worse and by Wednesday, it was full blown! So, no running either. While I was going to try to run by the end of the week, the phlegm ruled all so there was no activity to be had.

As you can imagine, but the time today rolled around, I was pretty much climbing the walls. However…the cold has other plans! I realize I’m kind of…bull headed…when it comes to running out side the cold. I mean…it makes my cushy suburban self feel hard core …or something. But, even I have my limits when it dips below zero. I hate the dreadmill mind you, but I eeked out a mile and a half. Tomorrow will be a bit more. I followed it up with 7 miles on the elliptical at the gym though, so it’s all good. I get mixed views on if the elliptical is actually worth a crap or not, but I was sweaty and worked off some anxiety, so it’s all good. Even if it’s not as good as the real thing or even the lifting…it keeps the exercise regular, and keeps the gym a habit. That’s what’s important in these times where you’re forced off the routine.

Elliptical Trainer
00:56:50 227

http://runkeeper.com/user/CinemaFromage/activity/297508136

Running
00:20:30 | 1.5 mi | 13.3 min/mi 95

http://runkeeper.com/user/CinemaFromage/activity/297378950

Category: Fitness, Running, Weight Loss  | Comments off
Monday, January 13th, 2014 | Author: Casey Criswell

Monday started strong, with a good run. Monday is also Chest day, which is one of my favorites, so I was pretty stoked to get into the gym today. However, my enthusiasm ended up being tarnished a bit after I got to lifting.

I’ve been working on benching 225 for working sets for awhile. It’s been going pretty well. I can normally get two full sets, but I fall way off on the 3rd set. My right shoulder becomes noticeably weaker than the left in the 3rd set and it gets frustrating. Normally there’s no pain involved but this week, my right shoulder start to hurt after the barbell bench sets. That’s worrisome.

After talking with some lifting friends, I’m going to change up the routine a bit and migrate over the dumbbell rack and do some dumbbell bench press for awhile. This will give the shoulder a bit of a break and hopefully allow me to continue to work on the chest stuff. It should also help strengthen the ‘stabilizer’ muscles which in turn, should help when I go back to the barbell bench press.

In the meantime, the weight’s still being a bit stubborn but we’ll get there.

I’ve got my topic for the next Zen and the Art of 40 podcast, which will be all about combating self doubt. Which is funny, as I’ve been fighting a boat load of self doubt about that podcast project in general!

Running
- 00:52:54 | 4.9 mi | 10.7 min/mi
- http://runkeeper.com/user/CinemaFromage/activity/291244622
Barbell Bench Press
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 225 lb x 4 reps
- 225 lb x 3 reps
- 185 lb x 5 reps
- 155 lb x 5 reps
- 155 lb x 5 reps
Incline Dumbbell Bench Press
- 65 lb x 8 reps
- 65 lb x 8 reps
- 65 lb x 8 reps
Stiff-Legged Barbell Deadlift
- 185 lb x 8 reps
- 185 lb x 8 reps
- 185 lb x 8 reps (PR)
Machine Chest Fly (Pec Deck)
- 190 lb x 12 reps
- 190 lb x 10 reps
- 190 lb x 9 reps
Standing Dumbbell Calf Raise
- 65 lb x 12 reps
- 65 lb x 12 reps
- 65 lb x 12 reps
Bent-Arm Dumbbell Pullover
- 45 lb x 12 reps
- 45 lb x 12 reps
- 45 lb x 12 reps
Dips – Chest Version
- 5 reps

Category: Exercise, Fitness, Weight Loss, Workout Log  | Comments off
Monday, January 13th, 2014 | Author: Casey Criswell

Ah…the long run. It’s been so long!

I know, I know, it sounds like bragging to say that from the guy that runs 4 miles a day before work. But, it’s the truth! During the warm months, I start to trend towards 10 miles on my Saturday Long Runs. Here in the cold months, I’ve been concentrating on leg work in the gym since it’s just harder to be outside for extended periods of time when it’s 10 degrees out! With the amount of weight I’ve been pushing on Squats and Deadlifts, my legs are jelly by the time Saturday comes around and getting my standard 4 to 5 miles is a lot of work.

This past Friday saw me getting to work late while I was helping Colleen out with some stuff, so I didn’t have time for my usual morning jog and lunch time gym trip. So, I figured since the weather was warm (the 40′s!) it was a good day to give it a go. I was a little worried at first. My legs were still complaining by the time I got to around 4.2 miles and I couldn’t get my rhythm. I was still stopping to walk to much and I thought there was no way I could make it much past 5. Eventually though, muscle memory kicked in and I was able to get into a rhythm and before long, I was on my way with little problems.

A big factor I noticed; I forgot how much of a head game distance running is. My first 45 minutes was spent worrying if I could make it more that five miles and I learned a long time ago, that’s when you lose the game. In a half marathon, once you hit that 7 mile mark and start to think, “oh god, I have to run another 7 miles!”. It doesn’t go so well. When I started to worry about that 5 mile marker, I realized I was defeating myself and set myself to concentrating on day dreaming, podcast planning and a lot of other things that kept my mind busy. Even concentrating on song lyrics helped a lot. It wasn’t long before I was completely tuned out and lost in thought. That’s the key to successful distance running.

Thanks to that run, I’ve got my next podcast episode topic planned out. So there’s that!

Running
- 01:22:11 | 7.6 mi | 10.8 min/mi
- http://runkeeper.com/user/CinemaFromage/activity/290413097

Category: Exercise, Fitness, Running, Weight Loss  | Comments off
Wednesday, January 08th, 2014 | Author: Casey Criswell


New year, new progress pic.

Well, as much of the rest of the midwest, my workout schedule is a mess this week! Blizzards will do that for ya. But, it’s okay though. We’re back at it and in good fashion as well.

I haven’t posted since Friday, but I’ve gotten my exercise in. Saturday and Sunday were both run days which were okay, but getting ready for the storm and such didn’t leave much time for logging. I used the hour and forty five minutes of shoveling on both Monday and Tuesday as my workouts for today too, and well… who wants to read about that? Everybody else is suffering through the same!

But, here we are, back to the grind. Since I’m looking at at three day week (of my usual four day split) I opted to drop chest day this week. That’s been the one I made sure to keep for awhile now, but my shoulder’s feeling pretty rough after all the shoveling the past three days. Rest is a good thing, so let’s hope it works for the shoulder! It’s been nagging me on the 225 bench recently anyways, so probably for the best.

I went with back day today, which is where I stick the first of my squat days and it was a damn good squat day. I managed to get 265x5x3 which was tough, but great. 265 is where I was at when I hurt my knee the last time, so we are officially caught up on the squat front. My goal this year is to squat three plates a.k.a. 315, so we’re on a good path to get there. The rest of the week will be shoulders, since I’ve neglected those over the holidays and my deadlift/arm day. Shoulder days feel light, but I’ll be running, so it’ll all work out.

Running
- 00:47:00 | 4.2 mi | 11.1 min/mi | flat
- http://runkeeper.com/user/CinemaFromage/activity/288979889
Barbell Squat
- 135 lb x 5 reps
- 185 lb x 5 reps
- 225 lb x 5 reps
- 265 lb x 5 reps
- 265 lb x 5 reps
- 265 lb x 5 reps
T-Bar Row
- 180 lb x 12 reps
- 180 lb x 12 reps
- 180 lb x 12 reps
Lat Pulldown
- 140 lb x 12 reps
- 140 lb x 12 reps
- 140 lb x 12 reps
One-Arm Dumbbell Row
- 65 lb x 8 reps
- 65 lb x 8 reps
- 65 lb x 8 reps
- 65 lb x 8 reps
- 65 lb x 8 reps (PR)
- 65 lb x 6 reps
Seated Cable Row
- 70 lb x 12 reps
- 70 lb x 12 reps
- 70 lb x 12 reps
Straight Arm Pulldown
- 57.5 lb x 12 reps
- 57.5 lb x 12 reps
- 57.5 lb x 12 reps
Weighted Hyperextension
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps

Category: Exercise, Fitness, Running, Weight Loss, Workout Log  | Comments off
Friday, January 03rd, 2014 | Author: Casey Criswell

Deadlifts that is!

I’ve been really keen on deadlifts lately. I had stepped away this summer. I was laid up for a bit with a knee injury from bad squat form which had slowed me down a bit. Plus, I had tweaked my back trying to pull too much on a deadlift with again…bad form, so I was pretty scared of it. Not to mention, I like to run a lot of miles in the summer time and deads are not conducive to that. But, it’s a frosty winter out there and I can manage my usual 4-5 miles with jelly legs, so it feels good right now. I figure a winters worth of heavy lifting will make for some good speed gains in the spring. But, I’ve been gaining ground quickly since I’ve come back to deadlifts and I have LOVING it! Two weeks ago, I pulled 325, but couldn’t get five reps. Last week, I pulled 345, but could only get two reps. This week, I wanted to get a full work set of 325 and it came up pretty solidly, so I decided to go try 335. I was shocked I was able to get a full working set! Can’t wait for next week!

My schedule is out of whack this week, so I through in a shoulder lift then went for my usual Friday arm stuff. I’ve been trying to squat twice a week as well and since I hadn’t hit it yet, I went and head and did my three sets of squats too. That was a bit rough.

I was sad this morning. We’re in the middle of winter here in Indiana and we’ve got a severe cold front coming. This morning it was -1 below and I didn’t want to risk it. I tried to jump on the dreadmill, but after sitting in the garage for the better part of a year, I couldn’t the belt to turn on! This is an extra bummer as Colleen was ready to start back to her walking every day, so now she’s out too! I’m going to see if replacing the fuse fixes it this weekend. Until that gets fixed and the temps get back to above 0 degrees, I may be having to pull double duty at the gym for a bit to get my running in. Not ecstatic about that.

Barbell Deadlift
- 135 lb x 5 reps
- 225 lb x 5 reps
- 275 lb x 5 reps
- 315 lb x 5 reps
- 325 lb x 5 reps
- 335 lb x 5 reps
Barbell Squat
- 255 lb x 5 reps
- 255 lb x 5 reps
- 255 lb x 5 reps
Standing Military Press
- 65 lb x 6 reps
- 95 lb x 5 reps
- 115 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
Hammer Dumbbell Curl
- 40 lb x 8 reps
- 40 lb x 8 reps
- 40 lb x 8 reps
- 40 lb x 8 reps
- 40 lb x 8 reps
- 40 lb x 8 reps
Triceps Pushdown
- 67.5 lb x 12 reps
- 67.5 lb x 12 reps
- 67.5 lb x 12 reps
Machine Preacher Curls
- 45 lb x 12 reps
- 45 lb x 12 reps
- 45 lb x 8 reps

Category: Exercise, Fitness, Running, Weight Loss, Workout Log  | Tags:  | Comments off
Thursday, January 02nd, 2014 | Author: Casey Criswell

I’ve been toying around with the idea of a podcast dedicated to fitness, weight loss, health coaching and more for awhile now. I’ve had a lot of success in my 120 pound journey and really…I’d just like to share what I’ve learned and hope to help out others that are just starting theirs. But…I’m not 100% confident in this. This is stepping outside my comfort zone, topic wise. We’re going to test the waters here.

I mention it in this episode a couple of times, and I’ll mention it again here. I do not claim to be an expert at any of this. I’m not a fitness guru, I’m not a diet expert and I’m not even done with my own weight loss journey. I have problems, speed bumps and mental issues with the whole process as well. But, I’ve learned a lot and I’d like to think I can help out with others who are hitting some of those speed bumps for the first time. Really, I want to show you that somebody such as me, Joe Schmoe, can do this. So can you.

So, here’s my little experiment. This episode is heavy on *my* journey, because I thought it would be good to start off with introducing my own history so that listeners know where I’m coming from and what I’m doing. Future episodes will cover a number of different topics that cover the gambit of weight loss, fitness, weight lifting, anxiety, stress and just simply dealing with approaching the big 4-0. Essentially, a lot of the things that I tend to wrestle with myself on a day to day basis.

I plan on sticking to a short 30 minute or so format. Some may be shorter, some may be a bit longer. Schedule wise, they may be a bit sporadic to start as well. Like I said, I’m struggling with not being 100% confident in this project and well…that’s a mental beast I wrestle with a lot. Confidence. We’ll see where it goes. I do plan on having guests quite frequently. I hope to see people from all over the spectrum, such as health coaches, nutritionist, trainers, runners and more.

Give the show a shot, let me know what you think. I hope it helps you out, here at the first of the year when we’re running hot and heavy after our New Years resolutions. Feedback is always welcome, feel free to email me at zenatforty@gmail.com or hit me up on Twitter @CaseyBGH. To add to that, feel free to contact me at any time with any questions you may have, or even suggestions for topics to cover on the show. If I don’t know the answer? I’ll find the person that has it and we’ll see what we can find out for you.

Without further adieu…Zen and the Art of 40 Episode 1 – Introductions

http://zenatforty.podomatic.com/

Category: Exercise, Fitness, Podcast, Running, Weight Loss  | Comments off
Thursday, January 02nd, 2014 | Author: Casey Criswell

Here we are, back at work after a week and a half worth of vacation! Not too shabby. Thankfully, I kept to my running and gym schedule throughout the first week of vacation! That means today’s not too painful. I skipped Monday, Tuesday and Wednesday this week, so I’m a bit off. But, I got my chest day in today and all is well. Tomorrow, I’ll do my deads and squats and work in some shoulders and call it a week. Depending on how busy we get on Saturday, I may throw an extra day in there. That’s not a promise though. That’s a big ole’ maybe.

I did some pretty big damage diet wise over vacation, so I have to make amends for that. A good chunk of that damage is water weight and bloat though, so it will come off quick. After fighting against 237lbs since June, I think I needed a mental break. Let’s face it. I was so frustrated. We’re going to take the holiday transgressions and lean from them, and learn not to do them again.

Running
- 00:51:10 | 4.3 mi | 11.8 min/mi
- [i]http://runkeeper.com/user/CinemaFromage/activity/286303157[/i]
Barbell Bench Press
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 225 lb x 4 reps
- 225 lb x 4 reps
Incline Dumbbell Bench Press
- 65 lb x 8 reps
- 65 lb x 8 reps
- 65 lb x 8 reps (PR)
Stiff-Legged Barbell Deadlift
- 155 lb x 8 reps
- 155 lb x 8 reps
- 155 lb x 8 reps
Machine Chest Fly (Pec Deck)
- 190 lb x 15 reps
- 190 lb x 12 reps
- 190 lb x 8 reps
Dips – Triceps Version
- 8 reps | assisted | 10 lb
- 7 reps
Standing Dumbbell Calf Raise
- 65 lb x 12 reps
- 65 lb x 12 reps
- 65 lb x 12 reps (PR)
Bent-Arm Dumbbell Pullover
- 45 lb x 12 reps
- 45 lb x 12 reps
- 45 lb x 12 reps

Category: Exercise, Fitness, Weight Loss, Workout Log  | Comments off
Thursday, January 02nd, 2014 | Author: Casey Criswell

Here we are, January 2nd 2014! I’m not much of a resolution guy. I figured out a long time ago that resolutions tend to get forgotten and thrown to the wayside. Especially by me. What can I say, I’m bad about that. I’ve learned in the last year though, that I’m a hell of a goal guy. I set a goal, I get obsessive until I can knock that goal off the list. It gives me something to drive towards, etc. and works well with my addled brain!

So, here’s my list of goals for 2014.

In 2014…I’m going to turn 40! Uh…oh shit!
Actually…I’m not worried about this one anymore. I’m hitting 40 in far better shape than I was at 30 and probably even 20. (I was a life long fat kid.) I’m not letting it panic me too much. I still get hit with those thoughts of ‘oh god it’s half over!’ but I’m a diagnosed fatalist and well…you’ll have that.

In 2014…I’m going to run 1000 miles.
In 2012, I ran 292 miles. Not too shabby considering I started off 2012 at 350 pounds. In 2013, I finished up at 711.11 miles! I was pretty ecstatic about that. That’s a lot of miles and seeing those miles pile up are a real motivator for me. I like to see the number get bigger! So, for 2014 I’m setting the goal of 1,000 miles. It’s going to happen. And yes, I’m gonna brag about it! If you’re curious or like numbers, you can see my mileage spreadsheet here.

In 2014…I’m going to get back into hiking.
I used to love hiking so much. I never did it as much as I’d have liked, but I did it a lot. Then, I got fat. Hiking and being fat don’t mix well. Now, I no longer have the obesity excuse, so I’m going to add hiking back into my repetoire! This goal ties into a couple of my other goals too, so that’s a plus. I’ll get to that in a few…

In 2014…I *may* launch a new health coaching podcast based around weight loss, fitness and turning 40.
So, I’m starting off 2014 being productive and trying to get my shit in gear. I’ve uploaded my first episode/test here. Feel free to check it out. I’m a little nevous about it, to be quite honest. Feedback is always welcome. zenatforty@gmail.com

In 2014…I’m going to uh..edit our instomatic Kon Tiki Episode!
See, I told you I was starting off 2014 productive! This is our 4th episode of The Instomatic. If you’re unfamiliar, it is myself and Charlie Gonzalez talking about Netflix Instant Watch movies every two weeks! Our next episode, has a special guest. You should stick around for it!

In 2014…I’m going to stop being such a hermit.
In my old age, I’ve become…complacent. I know, it sound weird with all the running, working out, etc. Far too many times though, I get overwhelmed by thinking we don’t have enough money to do stuff, not enough time, not enough…whatever the excuse, and then I decide I’d rather not stress or put thought into it and we end up sitting at home. Doing nothing. That ends this year. As I said in the hiking goal, it ties into a couple of other goals. This is one of them. Hiking is the perfect cheap ‘thing to do’ and it’s fun for the whole family!

In 2014…I’m going to get the family back to camping regularly
Here’s the other goal that ties in with the hiking goal and the stop being a hermit goal. We Criswell’s used to love hiking dearly. But, our tents wore out, we got away from doing it as much and now we haven’t been in a number of years. (As a family, there was a fair bit of camping with the Girl Scouts.) This year, we’re going to get back to camping. Our old dog was not conducive to camping in public as he was a bit of an asshole. Since he was an asshole, he wasn’t conducive to kenneling either. Our current dog Pooka though, is a lover and I think she’ll be perfectly suited to camping. So, it’s time for us to hit the woods once again!

In 2014…I’m going to return to writing full strength
About a year and a half ago, I got frustrated with writing in general, put my pen down and walked away. I wasn’t quitting, I was stepping away for awhile to concentrate on other things (weight loss, dealing with my anxiety, etc.) Now, I’m ready to get back to it. I’ve got a healthier attitude. I’ve got a better ‘plan’ and I have better ‘plans’. Here’s hoping to a good year on that front!

In 2014…I’m going to lose this last 35 lbs and get to 200lbs
Oy vey, plateaus. They’re rough. I’ve been stuck on my current plateau since June. It’s demoralizing. Said plateau started out as my body not wanting to work with me on the weight loss front. I was good, I did what I was supposed to, my body wouldn’t let go of the weight. Then, that progressed into frustration, anger, sadness, etc. with the whole process and I started to get lax on the weekend with my diet and that didn’t help. So, we’re going to nip that stuff in the bud and we’re going to knock out those last 35 pounds.

In 2014…I’m going to run my first Ultra Race
An Ultra Race is defined as any race over the full marathon length. Typical Ultra’s range from 50k (31 miles), 50 miles and 100 miles. There’s a 50k race in December here in Indiana at Chain O Lakes State Park. I plan on running that race, at the very least. If I feel my oats, I may try more! There will be a couple half marathons this spring and summer as well.

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Monday, December 16th, 2013 | Author: Casey Criswell

Ah Monday’s. The Chest day. I tend to enjoy these days in the gym, not sure why. For the most part, the chest lifts always feel the best after the fact.

I’ve been struggling with my eating on the weekends. My Health coach and I had a good long talk about it last Thursday and came up with a plan. I’m happy to report that this past weekend went pretty well. I was a bit over on Friday and Saturday, but 250 calories or so, but there was exercise both days and the overages were accounted for. Sunday was over by a mere 33 calories, but the Mrs. made me peanut butter pie, and there’s just no way I’m going to turn that down.

This morning, Central India was hit was a nice little snowstorm, dumping 2-3 inches on us. I had the pleasure of running in a snow storm for the first time time and I gotta tell ya…it was pretty great! Even better, I was listening to Led Zeppelin on my run this morning and that mixed with the dark and the snow was pretty fab. When Immigrant Song kicked in at mile 2.5 as the snow began to stick to my beard, I felt like that song was written just for me!

Weight wise, I had a good day today too. I had a pretty big breakthrough on Bench Press form last week and felt ready to try 225 for reps. It’s a weight I’ve been fighting with for awhile and I’ve been pretty intimidated by it. I went for it today and it went pretty well. I got 2 sets of 5 good and clean. The third set, I got 3 reps, a 4th with a lot of help. Pretty good for my first attempt in a few months! I plan on setting my working weight at 225 now, so I’m pretty stoked. I could definitely feel the effort in the rest of my lifts, so it felt pretty good to feel good and fatigued after it was all said and done. Next week, I’m going to try and add my rest-pause sets back into the routine, upping the weight on those to 185. Those sap my strength in a hurry, so we’ll see how that goes.

In the meantime, weight this morning was 238.6, so the damage I had done over the past few weekends of indiscretion has been undone. Time to put the 230′s behind me!

Running
- 00:45:47 | 4.3 mi | 10.7 min/mi
- [i]http://runkeeper.com/user/CinemaFromage/activity/281021992[/i]
Barbell Bench Press
- 135 lb x 10 reps
- 135 lb x 10 reps
- 185 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 2 reps
- 225 lb x 5 reps
- 225 lb x 5 reps
- 225 lb x 4 reps
Incline Dumbbell Bench Press
- 60 lb x 8 reps
- 60 lb x 8 reps
- 60 lb x 8 reps
Machine Chest Fly (Pec Deck)
- 220 lb x 8 reps
- 220 lb x 8 reps
- 220 lb x 8 reps
Bent-Arm Dumbbell Pullover
- 45 lb x 12 reps
- 45 lb x 12 reps (PR)
Standing Dumbbell Triceps Extension
- 55 lb x 12 reps
Standing Dumbbell Calf Raise
- 60 lb x 12 reps
- 60 lb x 12 reps
- 60 lb x 12 reps
Stiff-Legged Barbell Deadlift
- 155 lb x 8 reps
- 155 lb x 8 reps
- 155 lb x 8 reps
[sub][url=http://www.doomers.org/fito2sa/]fito2sa[/url][/sub]

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Thursday, December 12th, 2013 | Author: Casey Criswell

…coming back….writing more…yada yada…I’ve said it all before. Let’s just get into the nuts and bolts.

As I’ve written here many times in the past, I’ve been on a long journey to lose weight, get fit and change my liftestyle. It’s been a good journey, I’ve had my ups and downs but over all, it’s been a great success. I’ve got from 351 pounds to my current 237 pounds. The problem is, I’ve been stuck at 237 pounds for quite awhile. That’s okay though, we’ll get through it here sooner or later.

I’m back here at ye olde blog though, to start my daily workout logs once again as I’ve had some significant changes in my routine. For the past year and a half, I undertook this journey with a weight loss group that I attended weekly. They had my back, they were good for support and it was a great environment for those rough early stages of changing your life. That group was great for accountability too when it came time to step on the scale. Now though, I’ve put the group behind me as I’ve out grown it. I’m still seeing my health coach one on one every month, but the weekly group time has come to an end. It was a good journey with that group, but I’ve gotten what I needed and there other people that could use my space to get the help they need.

The problem is…I still need to be accountable! And that’s what we’re here for . Starting today, I’m going to start doing my daily workout logs here, if for nothing else to keep myself accountable. It’s also going to help me work some stuff out, vent some frustration when I don’t see the scale move and hell, even brag about myself some times when I have a good day at the gym. For you readers, I hope to provide some insight on what goes on in the process of losing weight and keeping it off, changing your lifestyle permanently. Maybe it’ll help somebody out. Coming soon. (Maybe real soon) I may tack on an audio equivalent of these logs too. I love podcasting, it feels like a good fit. We’ll see what feels best.

So, enjoy the ride. Are you going through a similar journey yourself? Feeling frustrated, confused or scared? Hit me up with what ever questions you may have. I’m no expert, but I’d be happy to share what info I do have with you. You can reach me via email at ccriswell at gmail dot com, or you can find me on twitter right here: CaseyBGH


Today’s workout? Not too shabby. My lifts have been coming along very well (woop woop, 315×5 deadlift last week!) and the running is habit by this point. You could say it was brisk when I set out to run at 5:30am in 5 degree weather! I was scared of it a bit to be honest, but once I got out there, I found my layering was rock solid and it wasn’t too bad.

Lift wise, I’ve been feeling like my shoulder day was a little light, so I added standing military press back in. It’s been a good 4 to 5 months since I did those regularly, so I definitely felt them. Thankfully, my shoulders are coming in pretty good, so whatever I’ve been doing has been working. If I could just get rid of the gut, I’d be set.

Weight’s still up from my weekend transgressions, but I met with my health coach today and she gave me a good plan of attack. I’ve been suffering from a severe lack of willpower on the weekends, but I’ve been abandoning my structure that I keep up rock solid during the week. I eat the same thing from breakfast to after lunch snack every day, with variety at dinner time. When I abandon that on the weekends, my post long run cheat meals turn into cheat days and things just get…ugly. So, we’re going to try and keep the breakfast through lunch structure on the weekends, have a cheat *meal* (meal being the key here) at dinner time and see how that goes.

Running
00:45:11 | 4.3 mi | 10.4 min/mi

http://runkeeper.com/user/CinemaFromage/activity/279909994

Seated Dumbbell Shoulder Press
45 lb x 15 reps
45 lb x 15 reps
45 lb x 15 reps
Side Lateral Raise
15 lb x 12 reps
15 lb x 12 reps
15 lb x 12 reps
Front Dumbbell Raise
15 lb x 12 reps
15 lb x 12 reps
15 lb x 12 reps
Standing Dumbbell Upright Row
35 lb x 10 reps
35 lb x 10 reps
35 lb x 10 reps
Dumbbell Shrug
60 lb x 12 reps
60 lb x 12 reps
60 lb x 12 reps
Ab Crunch Machine
80 lb x 15 reps
80 lb x 15 reps
80 lb x 15 reps
Standing Military Press
65 lb x 10 reps
85 lb x 5 reps
105 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
Hanging Bent Leg Raise
12 reps
12 reps
12 reps

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