Robmeister's Fitness Goal

[Robmeister]

The ol' middle-age Robmeister ROCKS !!!!

Blew'm away by 1:15!!!!

Made the 15:03 requirement in 13:45 !!!

Thanks for all y'all's thoughts & prayers.....

Beat a bunch of guys and gals HALF my age !!!!

[Razor X]

Congratulations!  Does this mean you're officially "in" now or do you still have to wait for a decision?

[Paul]

OUT F*@KING STANDING Rob!!!!!!!!!!!!!!  Told you the issue was not in doubt.   Congrats on a job well done.

[Robmeister]

Congratulations!  Does this mean you're officially "in" now or do you still have to wait for a decision?

It bodes well for the robmeister...but it is still very competitive.....

My beating kids half my age today goes a long way.....but I can't say I'm "in"...

It's very competitive.....

I have to continue to ROCK & ROLL!!!...

[PBurke]

awesome brother. glad it went so well.

[jusbnme]

Congrats bro.    I knew you could do it.  Keep the faith and the positive attitude going til the end.

[SLYinKC]

Congrats, Rob!!!

[schro]

 

Well done Rob !!!!

I think I'll have a Ketel One in your honor. 

[Tyler]

Way to go Robbie!

[Bald_freak]

hard parts over, just gotta maintian now. good job buddy!!!

[Robmeister]

Okay here's my progress on my pre-academy fitness thrust.

The solid blue line is the "goal line" of what I need to meet or beat in order to lose 35 lbs by January 21, 2008.

The magenta is my actual progress.

The dotted black line is the "trendline" trajectory of how well my actual progress is measuring up.



So I'm down from 250 to 246 from last Wednesday.

As I've told some of ya....I have NOT been appointed to the academy...nor even offered a position...

Neither of which is a foregone conclusion....but  by FAITH I have to start on this _NOW_ to get in my full 90 days of training in the event that I get that blessed offer.

[WannaBePadre]

Robmeister -- count on prayers!

I know how hard it is to lose weight. I went from 220 to 190 this summer ... but the weight is creeping up again.

[schro]

Keep it up Rob. Since I started posting my "straight & narrow" post, I'm finding motivation in keeping myself accountable to y'all. Even if I want to have a little snacky-snack, I feel a twinge of guilt or an urge to run an extra 1/2 mile to make amends.

Keep it up, keep us informed, and stick to it.

Schro

[Robmeister]

OK....I know this is a long post (I know when I see alot of typing, I'm inclined to "skip" it).

But your input is always appreciated so bare with me.....
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so I'm not included in the police academy this January (boo hoo, time to move on).  Consequently, I don't have the time constraints to "hurry up and get in shape."

I'm going to try something that I've been meaning to try that is quite similar to the program I was using pre-academy over the next couple of months.  But this time it's a 6-month "baby steps" program leading to our family vacation in June of '08. (Always good to have a definite time-frame goal).

It's a method I've sorta "invented" in theory (i.e. no proto-type) taken from martial arts conditioning I've done and spoken of with others in martial arts. 

We all know that being in great shape doesn't necessarily include being huge and bulky.  (Although that's impressive when you can pull that off.)

Traditional martial arts conditioning doesn't necessarily include bulkiness or heavy weight training. (look at Bruce Lee for example).  However, I propose to go beyond the "lower-weight, higher-rep" approach to toning.  Utilizing the "ultra-high rep" approach I learned in my short dabblings in various martial arts.

When I studied Judo in the late-70's, early-'80's, I was in the BEST SHAPE I'VE EVER ACHIEVED.  Our instructor had us GRADUALLY work up to where we were doing 100 pushups, 100 situps and 100 squats....all un-weighted.  I recall it took about 6 months to a year to get to that point.

So, over the next 6-months I'm going to use this method and apply it to a weighted workout.  Unorthodox? yes!  Nay sayers? yes!  (And I welcome y'all's comments pro or con.)

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It's pretty simple.  But it does take a long-term commitment to consistent and gradual results.

I start out running 2 miles at about 5.0 mph.   VERY BASIC AND--ACTUALLY--EASY.  At the end of 6-months, I want to be at 8.5 mph for 4 miles (as taken from conversations with my buddies Paul and Schro and their current and/or former running capabilities).

Utilizing a spreadsheat, you take that 3.5 mph increase and divide it by 180 days (6 months) and mathmatically plot how you need to progress (that's what I did to get ready for the physical fitness test over a 2-month period -- and it was brutal because of the time frame -- but it worked).

Over 180 days that's an increase of 0.019 mph per day (0.58 mph per month).  Do you increase yer speed by those anal little increments? _NO_!!  It means you just need to hit certain increments periodically, so in my case I'll be running 2 miles at 5.0 mph for 5 or six days.....then on to 5.1 mph.....then on to 5.2 mph for 2.06 miles (8.25 laps) and so on.  (Much easier using a treadmill where you just dial in the mph -- but I like to do a track run now and again which means converting the mph into time goals per lap [again, what I did for the Sheriff's testing]).

Do the same for weight loss.  I want to lose 45 lbs by the end of May '08.  Divide that by 180....that's 0.25 lbs a day which gives the incremental goals along the way (1.75 lbs/wk, 7.6 lbs/month).   (For those who are not familiar with Excel spreadsheets, that's where you get the blue goal/progress line [above weight graph])

Do the same for push ups & sit ups.  I'm starting with 3 sets.... 12 - 6 - 3  Again....EXTREMELY EASY...but in 6 months I want that to be 3 sets....100 - 50 - 25 (what I did back in the Judo days).

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So here's the unorthodox part.  Why not apply that same principle to weight lifting?  Start with various weights--depending on the body part / excercise--that are somewhat challenging at 12 reps, but not busting a testicle.

For example, I can bench 200lbs for 12 reps.......challenging but not busting a testicle.  So I start with 200lbs for 3 sets:  12 - 6 - 3......and without ever increasing the weight, gradually--over the next 180 days--get to where I'm benching 200 lbs for 3 sets.....100 reps, then 50 reps, then 25.

Then do the same for the major body parts (bicep curls, tricep extensions, military presses, etc..etc...)

The first argument is that it would take a lot of time with so many reps.  But when yer looking at only 3 sets, that 100 - 50 - 25 rep configuration for 8 body parts (if you did them all the same workout) with 1 to 2 minute rests between sets/body parts would run a total workout time of only about 50 minutes (assuming a 1-second rep ["one thousand ONE, one thousand TWO, etc.]).

Don't matter what camp yer from (high-weight / low-reps or low-weight / high reps), benching 200lbs 100 times would be DAMN AWESOME.  It's like "HIGH-WEIGHT / SUPER-HIGH-REPS" thang.

So this is what I'm embarking on Dec. 1st to May 31st as the proto-type.  We'll see how it works.

thoughts?  comments?

[schro]

My head hurts  .....
However you arrive at your goal is not as important as the actual arrival. One thing that's more important to weight loss as it relates to running is the duration of the run as opposed to the speed. Longer runs (i.e. time) will burn more kcals than shorter ones, regardless of speed (well, if you're walking that kills that theory).

I think you should concentrate on time rather than speed. Start your running part of your program with a certain duration (10, 15, 20 mins, doesn't matter). Every other week, add a minute. After 26 weeks, you've added 30 minutes. Don't forget the occasional day off of running. Or do other activities in place (bike, swim, ski).

I really can't add much to the weight training part of your plans, but the above is gospel.