Edward Felton

Working to Get Fit

22

3

Get Fit, Get off Diabetes meds

(Zenofjazz on fitocracy)

I never worried about my health.  Lived 'in-my-head', thinking, rather than being significantly physically active.

10 years ago, diagnosed with diabetes.

16 months ago, had a stroke.

I have recovered from the stroke, still rehabbing left side to some extent.

I am out-of-shape, overweight, and tend to a sedentary lifestyle.

Where I am starting:

Where I am headed:

  • 184 lbs.
  • BMI 25.
  • Get off of diabetes mets.
  • Improve flexibility, balance, overall fitness.

Process to be followed:

  • Build lean muscle mass. (tool: Strength training)
  • Burn Calories, raise metabolic rate (tool: Cardio)
  • Monitor / correct serving sizes.
  • Decrease carbohydrate intake in afternoon/evening.
  • Monitor workout performancy using Fitocracy
  • Monitor food consumption

Specific Plan:

  • 4 hours (or more) per week of Cardio exercise at 85% THR (185 bpm, to be verified with physician 1/18/13)
  • 2 hours (or more) per week of Strength Training

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Share proof of one positive fitness habit change

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Submit by: Thu, Jan 24th, 2013

Joined a Gym 12/27/12. And joining a gym, as we know, is just as useful as an exercise bike in your bedroom, covered in clean laundry.

The "proof" is actually going, and doing. Challenge Accepted!

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Extra Credit:

  • Track at least 2 workouts a week

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zenofjazz Tracked a Workout for 130 pts Jan 16, 2013

  • Cycling (stationary):
    • 0:15:00 || 3.6 mi || 14.5 mph || 136 BPM || 11 % (+85 pts)
  • Walking (treadmill):
    • 0:15:00 || 0.8 mi || 3 mph || 136 BPM || 1.5 % (+45 pts)

zenofjazz Tracked a Workout for 449 pts Jan 17, 2013

  • Lat Pulldown:
    • 30 lb x 30 reps (+17 pts)
    • 30 lb x 30 reps (+17 pts)
  • Dumbbell Flyes:
    • 5 lb x 10 reps (+16 pts)
  • Leg Extensions:
    • 100 lb x 15 reps (+16 pts)
    • 100 lb x 15 reps (+16 pts)
  • Machine Chest Fly (Pec Deck):
    • 30 lb x 20 reps (+10 pts)
    • 30 lb x 20 reps (+10 pts)
  • Machine Calf Extension:
    • 100 lb x 20 reps (+17 pts)
    • 100 lb x 20 reps (+17 pts)
  • Seated Leg Curl:
    • 100 lb x 20 reps (+17 pts)
    • 100 lb x 20 reps (+17 pts)
    • 100 lb x 20 reps (+17 pts)
  • One-Arm Dumbbell Row:
    • 5 lb x 10 reps (+30 pts)
  • Dumbbell Bicep Curl:
    • 5 lb x 10 reps (+24 pts)
  • Upright Cable Row:
    • 10 lb x 20 reps (+14 pts)
    • 15 lb x 20 reps (+14 pts)
  • Smith Machine Upright Row:
    • 10 lb x 20 reps (+14 pts)
    • 15 lb x 20 reps (+14 pts)
  • Cycling (stationary):
    • 0:15:00 || 4 mi || 16 mph || 138 BPM || 12 % (+108 pts)
  • Leg Press:
    • 100 lb x 20 reps (+22 pts)
    • 100 lb x 20 reps (+22 pts)

zenofjazz Tracked a Workout for 543 pts Jan 19, 2013

  • Cycling (stationary):
    • 0:15:00 || 3.8 mi || 14 mph || 141 BPM || 11 % (+95 pts)
    • 0:15:00 || 3.8 mi || 14 mph || 141 BPM || 11 % (+95 pts)
  • Leg Press:
    • 100 lb x 20 reps (+22 pts)
    • 100 lb x 20 reps (+22 pts)
  • Leg Extensions:
    • 50 lb x 20 reps (+12 pts)
    • 50 lb x 20 reps (+12 pts)
    • 50 lb x 20 reps (+12 pts)
    • 50 lb x 20 reps (+12 pts)
  • Seated Leg Curl:
    • 50 lb x 20 reps (+12 pts)
    • 50 lb x 20 reps (+12 pts)
    • 50 lb x 20 reps (+12 pts)
    • 50 lb x 20 reps (+12 pts)
    • 50 lb x 20 reps (+12 pts)
  • Machine Calf Extension:
    • 250 lb x 1 reps (+19 pts)
    • 150 lb x 20 reps (+24 pts)
    • 150 lb x 20 reps (+24 pts)
    • 150 lb x 20 reps (+24 pts)
  • Machine Chest Fly (Pec Deck):
    • 30 lb x 20 reps (+10 pts)
    • 30 lb x 20 reps (+10 pts)
    • 30 lb x 20 reps (+10 pts)
  • Lat Pulldown:
    • 30 lb x 20 reps (+16 pts)
  • Machine Back Extension:
    • 90 lb x 20 reps (+16 pts)
    • 150 lb x 20 reps (+24 pts)
    • 150 lb x 20 reps (+24 pts)

zenofjazz Tracked a Workout for 171 pts Today

  • Lat Pulldown:
    • 30 lb x 20 reps (+16 pts)
    • 30 lb x 20 reps (+16 pts)
    • 30 lb x 20 reps (+16 pts)
    • 30 lb x 20 reps (+16 pts)
    • Rehabbing shoulder
  • Upright Cable Row:
    • 20 lb x 20 reps (+15 pts)
    • Rehabbing shoulder
  • Seated Cable Row:
    • 25 lb x 20 reps (+22 pts)
    • 30 lb x 20 reps (+23 pts)
    • 35 lb x 20 reps (+23 pts)
    • 40 lb x 20 reps (+24 pts)
    • Rehabbing shoulder

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