Fitness Goals

Thanks, Dannus!
Aiside from age related creaks and grones I'm feeling much better if one discounts the plauge.
Yeah, I've dropped around 50 pounds or so although I wouldn't have thought I was carrying that much extra when I started just looking at myself. I had a bit of a pot belly at the time, but wasn't looking "fat" if you get what I mean and the gut wasn't sagging.
I've got 4 pounds more to loose....more or less a point of pride/issue of stubbornness than whether or not those 4 pounds are in any real way going to effect my health goals. After that I'm toying with the idea of getting an actual honest to goodness medically performed body fat analysis. Float tank or something, not guessing with calipers. I'd like to get to and maintain between 15 and 18 percent body fat. Once I've hit my goal of 175lbs and my doc clears me for weights after the surgery I had at the end of April, I be looking to max out the 5x5 routine. I'm not. Looking to get big, nor am I looking to bench press a car. Once I've hit the max weights that 5x5 says it's good for I'll just be switching over to lifting those weights for endurance. Being able to max bench twice or three times your body weight may be impressive, but I suspect being able to bench your body weight 50 times in a row without a break might be indication of a more useful type of strength.

As to DQ being your nemesis when it comes to weight loss, try being a subversive sneaky bastard at the firehouse. Take a little time to do some planning and research, then figure out a couple months worth of Atkins/paleo type group feed recipes that will hook the other hose humpers, especially where leftovers will fill the roll of snacks or "quick bites". If you stay away from the Kool aid drinkers and stick with the underlying principles (less than 49g carbs per day) you discover there are a lot of delicious man-cave friendly recipes. Seeing as you have access to exercise equipment on site the combo of the two creates the real possibility of your crew looking like extras on the cast of 300 by the end of 6 months or so. 😆

SEAL workout runs were as follows this week, all were done on a treadmill at 2% incline:

Day 1

30 minute road run, roughly 10 min/mile pace, approx 1/2 mile warm up walk and cool down walk.  I have been doing almost all my running on treadmills, so the road work was a little tougher than the normal 3 miler, but not too bad.

Day 2


5 minute walk at 3.5
10 minute run at 7.0
10 minutes of intervals at 8.0/7.0 (one minute each)
5 minute walk

Day 3

5 minute walk at 3.5
5 minute run at 7.5
10 minutes of intervals at 8.5/7.5 (one minute each)
5 minute walk

Last day was my first day at 'race pace' of 8.5.  It was hard, but I did all the intervals.  Instead of upping my speed, I'm going to start pushing out the 'fast' intervals times, probably try and increase them by 30 seconds each interval.  I may drop the 'slow' interval to 6.5 or 7.0 and do that for 30 seconds, because after 1.5 minutes at 8.5 I'm going to need to catch my breath.

On the good side, my legs are nearly as beat after the end of the intervals session... On the bad side my lungs and heart feel like they are busting out of my chest.  

Also, running 3 miles at my usual slow pace is an absolute breeze compared to the interval sessions!  Been a LONG time since I looked at my schedule and thought "Sweet!  I only have to do 3 miles tomorrow!"