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Panchango

Another Goal Achieved...

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This year I set out to achieve 4 fitness goals.  I have been back at the gym for 22 months now and my goals for the year were Dead Lift and Squat 1.5x my body weight, Bench my body weight, and run a mile in under 10 minutes.  Currently, I weigh 252 lbs.  Earlier in the year I managed 385 lbs / 174,4 kg on the dead lift and 405 lbs 183,4 kg on the squat.  About 2 weeks ago, a friend at the gym offered me some assistance with bench press.  I had been floundering and with his direction, I got on the right path.  Yesterday morning when I walked in the gym, he saw me and asked if I benched yesterday.  I said no to which he replied, you are going to bench today and you are going to break your personal record by 10 lbs.  Even though I was planning on doing back, I said let's do it and thanks.  After warm up and working on my technique (hand, foot, body, and breathing) I was able to bench 255 lbs / 115 kg without any assistance.  He said I should be able to get to 275 lbs in short order.  I walked around with a big dumb grin for the rest of the day.  Just wanted to share some progress.

 

255.thumb.jpg.bcedd159c09ee591a65fc0c4158c0d00.jpg

 

 

Next to the mile... The running is going to be the hard part, I don't mind cycling for hours but am not a fan of running.

 

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Congrats!!!  I am a regular runner and I find it much more motivating to run outside than on a treadmill. Right now where I live it's 110+ outside so I run on the treadmill 4 miles 2xper week. hopefully where you live is nicer. Just being outside helps a lot!

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15 minutes ago, shuley said:

Congrats!!!  I am a regular runner and I find it much more motivating to run outside than on a treadmill. Right now where I live it's 110+ outside so I run on the treadmill 4 miles 2xper week. hopefully where you live is nicer. Just being outside helps a lot!

Thank you.  i am a cyclist and have the same feeling.  I much rather be outside enjoying myself than just sitting on a mind numbing spin bike looking at the wall in front of me.   I am in eastern PA and it is not as hot where you live, but was still in the mid 90s for the last couple of weeks.  I have been commuting by bike a few times a week this summer and the 11 mile ride to work in the morning is delightful, but the way home has been painful with frequent stops to cool down.  I am thinking about starting C25k once it cools down a little bit.  i can ride for hours without much issue, but unfortunately know I currently can't run a mile.

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2 hours ago, Panchango said:

Thank you.  i am a cyclist and have the same feeling.  I much rather be outside enjoying myself than just sitting on a mind numbing spin bike looking at the wall in front of me.   I am in eastern PA and it is not as hot where you live, but was still in the mid 90s for the last couple of weeks.  I have been commuting by bike a few times a week this summer and the 11 mile ride to work in the morning is delightful, but the way home has been painful with frequent stops to cool down.  I am thinking about starting C25k once it cools down a little bit.  i can ride for hours without much issue, but unfortunately know I currently can't run a mile.

All of my family came from PA so I have visited many times. Even though the numbers don't get as high, the part of PA they were from anyway had humidity that made it feel like it was pretty close!

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Started the running portion of my goal last night on the treadmill after weights. It took me 15 minutes to do a mile.  It was a mixture of walking for a couple minutes, then jogging for a minute.  After my heart rate subsided a little and I caught my breath I would run again.  I ran for a total of 4 minutes and walked the rest.  I was happy that I could last an entire minute at first.  My calves were on fire. 

 

Onward and upward.

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Day 2 on the treadmill after lifting heavy today and I did the same mile, but I ran for 2 minutes, 90 seconds, and 90 seconds.  Feeling a little stronger and my calves didn't burn as much. 

 

I am happy about that and am sure that cycling has helped, but I have a long way to go to meet my goal.

 

Added bonus, I didn't feel like I was going to barf today. :)

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Good Go Panchango.

 

I am a cyclist too.  I use a high end fitness bike bike for cardio workouts and lately have been using a single speed on hills in the neighborhood for interval training.

 

I do my training by heart rate-use Polar HRM  on the bike.

 

Unable to lift like you since I travel a lot and get in some decent stretch band excercise. I got a gym quality set on Amazon.

 

The good old fashioned push up and pull up has served me well. I have use a stretch band looped over my bike repair rack for assistance with push ups-my upper body strength is lousy.

 

For a little cross training I have been hitting a hilly hiking trail nearby.

 

Belly fat is my goal to get rid of. It is a toughie but I figure fat burn persistence, will do the trick. Eventually.....

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6 hours ago, mike echo said:

Good Go Panchango.

 

I am a cyclist too.  I use a high end fitness bike bike for cardio workouts and lately have been using a single speed on hills in the neighborhood for interval training.

 

I do my training by heart rate-use Polar HRM  on the bike.

 

Unable to lift like you since I travel a lot and get in some decent stretch band excercise. I got a gym quality set on Amazon.

 

The good old fashioned push up and pull up has served me well. I have use a stretch band looped over my bike repair rack for assistance with push ups-my upper body strength is lousy.

 

For a little cross training I have been hitting a hilly hiking trail nearby.

 

Belly fat is my goal to get rid of. It is a toughie but I figure fat burn persistence, will do the trick. Eventually.....

Well done.  I used to travel 100% for work and it gets tough living out of a hotel.  I have plenty of belly fat to get rid of too, but am working on it.

 

Today, I gave the gym and treadmill a rest and did a hike on the Appalachian Trail near the Delaware Water Gap in NE PA.  I did this one a few weeks ago and today, I smoked my last since I started on the treadmill.  I have never been a runner, but am working at it. 

 

Left of the river is NJ and the right is PA. 

at_dwg.thumb.jpg.e5918f6ab2008c209d2c3ca72fd1664b.jpg

 

 

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