Sunday, January 18, 2009
Carson - Day 10 - Boot Camp Activities
Today was a machine day. We did the following:
1. Ran (in my case I walked most of the time) one mile on a treadmill at a 15% incline (trust me, it's tough).
2. Rowed 1500 meters on a rowing machine.
3. Climbed 50 flights of stairs on the stair master machine.
4. Rode 3 miles on a stationary bike.
1. Ran (in my case I walked most of the time) one mile on a treadmill at a 15% incline (trust me, it's tough).
2. Rowed 1500 meters on a rowing machine.
3. Climbed 50 flights of stairs on the stair master machine.
4. Rode 3 miles on a stationary bike.
Wednesday, January 14, 2009
Carson - Day 8 - Boot Camp Activities
Today after warming up we did the following:
1. Ran 1/2 mile
2. Played ultimate football
3. Did "chariot" activity where you have a strap around a partner and he pulls while you resist. Each person went back and forth across a tennis court 5 times
4. Ran another 1/2 mile
5. Did 40 reps each of the following with dumbells (except push ups of course) - Curls
6. Military press
7. Triceps
8. Rowing
9. Push ups
10. Ran another 1/2 mile!
11. Did 30 reps each of the following with dumbells (except push ups of course) - Curls
12. Military press
13. Triceps
14. Rowing
15. Push ups
16. Did 30 ab crunches
17. stretched
1. Ran 1/2 mile
2. Played ultimate football
3. Did "chariot" activity where you have a strap around a partner and he pulls while you resist. Each person went back and forth across a tennis court 5 times
4. Ran another 1/2 mile
5. Did 40 reps each of the following with dumbells (except push ups of course) - Curls
6. Military press
7. Triceps
8. Rowing
9. Push ups
10. Ran another 1/2 mile!
11. Did 30 reps each of the following with dumbells (except push ups of course) - Curls
12. Military press
13. Triceps
14. Rowing
15. Push ups
16. Did 30 ab crunches
17. stretched
Carson - Day 7 - Boot Camp Activities
Today after warming up as usual we did the following:
1. Ran our usual 1/2 mile.
2. Played ultimate football
3. Worked out with dumbells - Curls
4. Worked out with dumbells - military press
5. Worked out with dumbells - triceps
6. Worked out with dumbells - Rowing
7. Did squats (for forever it felt like)
8. Did triceps on edge of chair
9. Worked out more with dumbells - Curls
10. Worked out more with dumbells - military press
11. Worked out more with dumbells - triceps
12. Worked out more with dumbells - Rowing
13. Did leg lifts on mat on side
1. Ran our usual 1/2 mile.
2. Played ultimate football
3. Worked out with dumbells - Curls
4. Worked out with dumbells - military press
5. Worked out with dumbells - triceps
6. Worked out with dumbells - Rowing
7. Did squats (for forever it felt like)
8. Did triceps on edge of chair
9. Worked out more with dumbells - Curls
10. Worked out more with dumbells - military press
11. Worked out more with dumbells - triceps
12. Worked out more with dumbells - Rowing
13. Did leg lifts on mat on side
Monday, January 12, 2009
Carson - Day 6 - Boot Camp Activities
Today we started with our usual warm up of jogging around the exercise room different directions for about five minutes. We then did the following:
1. Ran for 20 minutes. This was on your own either on the track or on a treadmill. Our goal was 1.5 to 2 miles in 20 minutes. I opted for the treadmill and made it 1.25 miles. I learned 1/2 way through that my treadmill was on a 1% incline! Second half was much easier needless to say!
2. Went back to the exercise room and did lunges across the room and back 4 times.
3. put on 20 lb weight belt and went up and down the stairs 10 times.
4. Went back to the exercise room and did side step lunges across the room with the weight belts on. Did this twice
5. Did kick lunges across the room and back
6. Did another 10 sets of stairs and finally got to take off the weight belt!
7. Pulled people around the room on a blanket. two times each - two laps each - once forward - once backward.
8. Did two ab exercises on a mat
1. Ran for 20 minutes. This was on your own either on the track or on a treadmill. Our goal was 1.5 to 2 miles in 20 minutes. I opted for the treadmill and made it 1.25 miles. I learned 1/2 way through that my treadmill was on a 1% incline! Second half was much easier needless to say!
2. Went back to the exercise room and did lunges across the room and back 4 times.
3. put on 20 lb weight belt and went up and down the stairs 10 times.
4. Went back to the exercise room and did side step lunges across the room with the weight belts on. Did this twice
5. Did kick lunges across the room and back
6. Did another 10 sets of stairs and finally got to take off the weight belt!
7. Pulled people around the room on a blanket. two times each - two laps each - once forward - once backward.
8. Did two ab exercises on a mat
Carson - Day 5 - Boot Camp Activities
Day five was much better than yesterday - though still hard. It went as follows:
1. Ran 1/2 mile. First four laps regular, fith and sixth laps side stepping and last lap backwards.
2. Played ultimate football for about 10 minutes which was fun and exhausting!
3. Went back to the exercise room and put on boxing gloves then "stepped" over line of step
(about 10 or 12 of them). Went through the line about 5 times.
4. Went to the punching bag and threw punches for about minutes.
5. Went to mats and did push ups
6. back to the punching bags for more punching
7. back to the mats for bicycle ab work
8. back to the punching bags for more punching (and kicking this time)
9. back to the steps this time sideways through them 3 or 4 times through
10 back to the punching bags for more punching (with jumping jacks in between your turn)
11. back to the steps - jumping through them this time.
whew - I'm getting tired thinking about all that!
1. Ran 1/2 mile. First four laps regular, fith and sixth laps side stepping and last lap backwards.
2. Played ultimate football for about 10 minutes which was fun and exhausting!
3. Went back to the exercise room and put on boxing gloves then "stepped" over line of step
(about 10 or 12 of them). Went through the line about 5 times.
4. Went to the punching bag and threw punches for about minutes.
5. Went to mats and did push ups
6. back to the punching bags for more punching
7. back to the mats for bicycle ab work
8. back to the punching bags for more punching (and kicking this time)
9. back to the steps this time sideways through them 3 or 4 times through
10 back to the punching bags for more punching (with jumping jacks in between your turn)
11. back to the steps - jumping through them this time.
whew - I'm getting tired thinking about all that!
Carson - Day 4 - Boot Camp Activities
Day four was brutal. I really don't care to describe it as it was so miserable. I was shot just about all day! I may fill it in later but for now it's over now and I survived.
Thursday, January 8, 2009
Carson - Day 3 - boot camp activities
Today after warming up the same as yesterday, we did the following:
1. Ran 1/2 mile.
2. Played a game on the tennis court similar to ultimate frisbee but with a football.
3. Went around track for 6 minutes running hard for one minute then walking for 30 seconds.
4. Did push up and sit up intervals where we partnered up and one person was on one side of the tennis court while your partner was on the other. One does push ups, the other sit ups. Then you run the other side and do the other thing. Starting with one and ending with ten.
5. Went around track once in a side step squat motion. Half one way half the other (hurt)
6. Jumped rope for one minute, then two minutes.
7. Did sit up crunches for one minute.
8. Did side sit up cruches for one minute (30 sec each side)
9. Did thingy where you sit on your elbows and toes for one minute.
1. Ran 1/2 mile.
2. Played a game on the tennis court similar to ultimate frisbee but with a football.
3. Went around track for 6 minutes running hard for one minute then walking for 30 seconds.
4. Did push up and sit up intervals where we partnered up and one person was on one side of the tennis court while your partner was on the other. One does push ups, the other sit ups. Then you run the other side and do the other thing. Starting with one and ending with ten.
5. Went around track once in a side step squat motion. Half one way half the other (hurt)
6. Jumped rope for one minute, then two minutes.
7. Did sit up crunches for one minute.
8. Did side sit up cruches for one minute (30 sec each side)
9. Did thingy where you sit on your elbows and toes for one minute.
Tuesday, January 6, 2009
Carson - Day 2 - boot camp activities
Today was the first day of the actual boot camp. Wow was it challenging and man am I sore. This is what we did in approximately this order
1. Warmed up by jogging around the exercise room for about 4 minutes. Side stepped around both directions another couple of minutes. Stretched out and headed out to the indoor track/tennis court.
2. Ran 1/2 mile
3. Played two games of a tag like game where two people are "it" and they chase the others and try to pull out a towel they have tucked in their shorts. The losers then (which I was each game) then become "it" and chase the remaining people until the last one remains. The winner tells all the rest the penalty for losing which today was 25 jumping jacks and 15 push ups respectively.
4. suicide sprints across the tennis court. x2
5. suicide side steps across the tennis court x2
6. squatting slow side steps across the court x1 (very painful)
7. squatting leg kicks across the court x1
8. Six laps around the small indoor track sprinting on the straight aways and jogging on the turns (which for me consisted of jogging and walking respectively).
9. Lunges around the small track - one lap
---then we headed back to the exercise room for more torture
10. With a mat on the floor we took dumbbells and did a pyramid set of military press above our head while on our knees then set the dumbells down and do push ups. Started with one rep and ended with 10 (very hard after what we had already done)
11. We did and exercise where you sit on your elbows and toes for 1 minutes. Then again for 30 seconds.
12. leg lift type exercises for about 2 minutes
13. stretched to end the day. whew!
I am so sore but plan to push on! All for now - got to do it all again bright and early in the morning.
1. Warmed up by jogging around the exercise room for about 4 minutes. Side stepped around both directions another couple of minutes. Stretched out and headed out to the indoor track/tennis court.
2. Ran 1/2 mile
3. Played two games of a tag like game where two people are "it" and they chase the others and try to pull out a towel they have tucked in their shorts. The losers then (which I was each game) then become "it" and chase the remaining people until the last one remains. The winner tells all the rest the penalty for losing which today was 25 jumping jacks and 15 push ups respectively.
4. suicide sprints across the tennis court. x2
5. suicide side steps across the tennis court x2
6. squatting slow side steps across the court x1 (very painful)
7. squatting leg kicks across the court x1
8. Six laps around the small indoor track sprinting on the straight aways and jogging on the turns (which for me consisted of jogging and walking respectively).
9. Lunges around the small track - one lap
---then we headed back to the exercise room for more torture
10. With a mat on the floor we took dumbbells and did a pyramid set of military press above our head while on our knees then set the dumbells down and do push ups. Started with one rep and ended with 10 (very hard after what we had already done)
11. We did and exercise where you sit on your elbows and toes for 1 minutes. Then again for 30 seconds.
12. leg lift type exercises for about 2 minutes
13. stretched to end the day. whew!
I am so sore but plan to push on! All for now - got to do it all again bright and early in the morning.
mark checking in
Hi, I'm Mark and I'm fat.
And now I'm part of the "tub of goo crew" parting with body fat.
Currently, I'm 222 lbs and measure 44 1/8 inches around my belly button.
Monday, January 5, 2009
Carson - Day 1 - Boot Camp begins! current weight - 243
I started a "Boot camp" fitness program at the YMCA today. A few folks were interested in participating in my journey so we decided to post our results and progress on this blog.
My personal motto is "you have to start somewhere" well this is where I am! Today at boot camp we took out initial fitness test which consisted of four timing drills:
1. Bleep drill - starting on the side line on a tennis court and running inbetween the base line and the fence across the court (about 80 ft or so) to a timed bleep. Each interval got shorter and if you missed the mark before the timed bleep three times, that's your score. I was a level 3 - 4 or close to that (very poor). The best guy got to level 10
2. Push ups - how many can you do in 2 minutes? for me - 32.
3. Sit ups - how many can you do in 2 minutes? for me - 25 (i think).
4. 1/2 mile run - more than 5 minutes! (and I had to stop and walk twice)
So there you have it. It sounds like we didn't do much but it was quite painful to max yourself out on these things when you are as out of shape as I am.
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