Like many others I'm lazy and out of form. I'd like to change this. I have to change this. This log should help me to keep track of what I'm doing and put a little pressure on myself to not find any excuses.
I'm turning 30 this year and physically I'm at my worst. The last 2.5 years I did almost nothing besides playing Basketball with friends or in the parks every now and then. Before I occasionally did run or drive my mountain bike. But since I was 15 I never did sports regularly, meaning 3/4/5 times a week constantly. Also I never really did strength training in any form. I’m ~88kg at 1.86m (194lbs at 6.1).
I’m not happy. I feel weak, I’m too fast out of breath, and I feel like I’m getting old too fast.
I sit in front of a computer or books most of the day and I need compensation. Sometimes my back hurts.
I’m battling depression for some years now and sports/exercising helps to raise the mood with the endorphins and stuff.
Get fit. I don’t plan to go fight someone or run a marathon or something. I just want to better my all around fitness level. I’m looking forward to play basketball regularly in the summer. That’s motivation, too. I don’t want to be shown off by the youngsters who run faster and longer than me :D
As a side effect, get a better physique.
I bought Never Gymless and some elastic bands. I’m going to start with a sissy version of the beginner training plan on page 222.
I modified it a little bit. I reduced the repetitions, because I’m really very weak and because I don’t want to stress my junctions and tendons too much. I struggled with several minor and major injuries in the past, so I’m trying to be very careful.
Also I’m going to do the core workout at the same day, so I will start with 3 days per week (tue, thu, sat).
Training day 1, 3, 5, …:
Pull Downs* 5
Bodyweight Squats 10
Hamstring Curls 5
Pike Press 4
Lying Hip Swing 10
Planks max time
*with an elastic band fixated at the top of the door
Training day 2, 4, 6, …:
Band Chest Press 8
Band High Pulls 6
Ballet Squats 10
Band Good Mornings 5
Bench Dips 5
Chinnies abs burn
I think I will do this routine until I am capable of doing the repetitions mentioned in Never Gymless. Then I’m going to reread the book and put a new routine together.
In a few weeks I also want to start running and/or bicycling plus go out and throw some balls around (mon, wed).
At the moment I’m not going to change a lot about it. I don’t eat lots of junk food or sweets anyways plus I don’t drink coke and almost no alcohol. I always try to eat fresh meals and eat a lot of fruits. I will however stop drinking too much juice. And I should try to eat more regularly at regular times.
Well, this text got a little long, but maybe someone made it ‘til here.