As an attempt to try and figure out my goals, I’ve decided to start a log.
About me and up to today: I’ve been moderately active my whole life with some periods of lower activity. I recently decided to get into better shape largely due to the fact I’ve been smoking way too long and my family history of heart disease and diabetes has motivated me to focus on my health. I quit smoking over a year ago and began running and working out at the same time. I used the exercise as a way to keep me from smoking and satisfy my urges for smokes. Nothing seems to work better for me to kill cravings than a hard run.
Before I quit smoking my resting heart rate was in the 80’s, my blood pressure was moving towards high and my waist was 5 or 6 inches larger. I have my measurements from last year on a PC that needs some care to get it to boot up and I just haven’t gotten around to resuscitating yet so I’m going by memory here. My weight was about 145. (I’m just under 5’5)
A year later, my resting heart rate is around 50, I’ve even seen it drop below 50, but only twice. My blood pressure has dropped significantly to today’s measurement of 106/62. My waist is 25 inches and today I weighed in at 138.
At first I was mostly running/walking and my weightlifting routine was rather sad since I didn’t have a clue. Eventually I took to running everyday mostly 5-7k a day with some shorter intervals thrown in and some longer runs. I started on the path to train for a half marathon and stopped the intervals and sprints. I’ve since passed on the race and picked up the hills and sprints again.
As I learned more about lifting and began trying different things I came to enjoy the large compound lifts more than anything. I do all my lifting at home so my learnings have been limited. At the moment I want to get a coach and get some help and check my form but I haven’t actually called anywhere yet. I am rather intimidated :o I think I can only really say I’ve been lifting for 6 months because what I was doing for the first six months was more trying things on for size (and a lot of crossfit/metcon type stuff)
A good chunk of my motivation in the beginning was of course for looks but I’ve found as I’ve progressed that real gains in terms of speed, strength and power are much more motivating in the long run and I need those in order to stick with what I’m doing. I also really love the work. I love long runs, hard runs, sprints and I love all the lifting. It just feels great.
Unfortunately I haven’t kept a log on my progress and I don’t remember what I started at other than I couldn’t run for more than 2 minutes without getting winded, I could barely go at 5 or 6 miles per hour, my knees showed weakness when hiking and I had chronic neck pain. I have now been able to run 15k without stopping, just had a pr of 82s for 400m, just finished a strenuous 6 day backpacking trip with no pain in my knees whatsoever and my neck pain hasn’t shown itself since I started doing bench press. It’s been an incredible year of progress for me!
I’ve been torn on focusing on running and focusing on lifting and I’ve decided to focus on lifting, but still work on sprinting because I don’t think it’ll be as much at odds with lifting as say training for a half marathon. I do still need to get my running in because I’ve found without it I just want to smoke. There is something important I seem to get out of those 5ks in the morning but I do my best to keep the intensity at 95% or at least vary it.
There’s a gym close by that has a lot of power lifters and folks who are serious about training but it’s very intimidating. I’m planning on calling soon to see if there’s someone who’ll do some coaching of oly lifts but as of yet I haven’t done this.
Now as far as goals are concerned, here’s where I’m a bit uncertain. I don’t have any desire for any more fat loss (while a bit more to show my abs would be a bonus, but I don’t expect that to be maintainable). I do want to get stronger in all my lifts and I wouldn’t mind shaving another 5-10 seconds off my 400m. Perhaps for now a good goal would be 1.5x bw deadlift since I’m approaching 1x? I really am not too sure. I want do be able to C&J and snatch. Hopefully as my log comes along I’ll get more concrete goals.
I’m fully aware I’m a total newb at this and I appreciate any comments/criticism and what ever else anyone might want to say about my log, goals or any feedback whatsoever would be grand
My favourite progress pics so far (I haven’t got any before pics right now):
Here’s Saturday and Sunday:
-I did these on the treadmill with 400m jog, the 400m sprinting going 11 mph, 10 mph, 9, and 8 and walking or jogging in between. I don’t know how accurate the treadmill is. 82s is my personal record for 400m and my heart rate wasn’t nearly maxed out, so who knows what could come soon.
400m @ 82s
400m @ 90s
400m @ 100s
400m @ 113s
I’ve only just started adding weight to my squats and without a rack it’s pretty weak.
6k run with hills
Today: not there yet!