Adarq.org

never saw it referred to as a dreadmill.. lmao.

gj on the belt/waist shrinkage.

i've cut out ice cream (for the most part) and removed grains (couscous) from my stir fry meals.. kind of had to though because i'd start packing on the weight since i'm not doing as much volume running anymore.. feels great so far though. I'd still like to see if I could get into the low 140's.

walking definitely helps. straight up fat burn session without any CNS fatigue.

12k steps for the day, not bad for an off day.  Roughly 6 miles.

I ran for about 20 minutes or so at a really slow jog and still was breathing hard.  I really don't think that I am going to do the test, even with 2 extra weeks idt I can get there tbh, also, thinking about a 26 week academy sounds horrible lol 

I am expecting to hear from the counties around june 9th and I will be prepared.  The one in Syracuse doesnt have a fitness test for it which thank god lol but they also have a fat group and a fast group for the academy and granted you get paid the same to be in either, I dont want to be in the fat group.

Monday:
10 minute warm up jog
4x400 2:00 pace/400 recovery
4x200 1:00 pace/200 recovery
30 minute bike ride

Tuesday:
30 minute Run
15 minute bike ride
Push

Wednesday:
30 minute bike ride
Pull

Thursday:
30 minute run
15 minute bike ride

Friday:
10 minute run
5x running up hill at race pace
5x running down hill at race pace
10 minute cool down running

Saturday: 30 minute bike ride
Skwaat

Sunday: active recovery and stretching.

On the 30 minute runs I will try to set a goal distance to hit and keep increasing once I hit each goal.
Next week My goals will be 2.5 miles
If I hit 2.5 on Tuesday then on Thursday I may go for 2.8 miles etc etc.

I got my running socks, a bit bright for my liking but they are comfortable, my feet didnt sweat and it felt good with my blisters.

In a wee bit Ima watch some pornhub, rehydrate and go for a 2 mile run.

Movie Review

13 hours

10/5 stars

I generally hate Michael bay movies(mainly just transformers) but he did a good job on this one.  Nothing over the top just a breakdown of what happened. 

I'm not going to get into it too much because it will probably start a war so if you're interested in it then I'd recommend watching it.

4 eggs this morning, tried to eat my cube steak from yesterday but gross and too tough.

Protein shake too along with some carbs later.  I also bought 1lb of turkey for later tonight. I'll try not to eat when I get home.

30 min walk this morning and probably 5 miles today at work.

Not doing the test, will be a waste of time.  Instead I will be working towards the next set of jobs to come up.  Granted their fitness tests aren't hard, I still want to treat them like they are so I stick with running. 

The program I put up will start tomorrow considering the gym is closed today.

For the weightlifting portion, I will try to do say 2 for each body part.
Ex.
Push day
OH bb press
Side db raises
Flat bench
DB flyes
DB triceps
Push downs

Forgot the protein shake

1xsmall brownie(square made by a average size spatula)
2x Chicken halves(small ones) with cornell sauce
a cup maybe a little more of some noodle salad stuff.
    -This was my cheat meal for awhile
Later on I will eat maybe half pound of turkey that I bought, maybe less because I get full pretty quick now.

Tomorrow morning

10 minute warm up jog
4x400 2:00 pace/400 recovery
4x200 1:00 pace/200 recovery
30 minute bike ride

The larger track that I will be on(.29) maybe I will add 10-20 seconds onto the time.

Probably low to mid 11k for steps today so around 5.5 miles or so.  I will also on my warm up walking laps tomorrow try to cut into the grass to see if i can cut enough corners to make it .25 per lap.

Warm upx10 mins at 5mph
4x400 with 400 recovery at 7.1mph
    -  I strung the first 2 together then after that I walked for .15 and jogget the last .1 into the next.  This sucked but it could've been worse and has felt worse.  I think I was a bitch with the recovery.
4x200
      - I felt tired by this and I tied my shoes too tight.  I walked yet again for the recovery portion because I felt sick.  Last one I did it at 9mph and the first 3 were 7.1

nice

In a few weeks I plan on buying a bike so I can stay outside instead of having to go for a long run outside, drive to the gym and hop on the bike inside.

bike to gym and then bike inside? wtf. ;f

30 min run: 2.4 miles
15 min mark: 1.25
- felt super amazing, kept a faster than normal pavery and didn't feel tired at all, wasn't breathing hard, just towards the end my calf was on fire.  Zip


286.8!!!!!!!!!!!!!!!!!!  -13.2lbs

Bench: 225x3x5
Flyes: 40x3x15
DB OH pressx40x3x20
DB Side raisex a bunch
Triceps

On the bike now and will log more when I get home.

Idk where the zip came from but I am keeping it.

So the run through the trail, the second road that cuts through it I believe is about 1.5 miles so next week I want to be able to hit that by the 15 minute mark on my 30 minute jog.  I probably could have today but I wasnt expecting to lose 3lbs so quickly and have the run be so easy so I held back my pacing. 

As far as the weight it could have easily been from some lack of water weight or something but I didnt sweat much and I didnt feel dehydrated tbh but now I am putting in lifting 3x a week it will be nice to see if my loss of weight was due somewhat to muscle or not.  What I plan on doing for my weight training as you can see is just maintenance, hopefully just keep what I am have now and build on it later. 

I'm about to eat a steak, for lunch I have a salad and for tonight and probably 1/2lb of salami.  If I didnt have the salad then i would have eaten the full pound because it fits my macros better with 99 grams of protein, 11 grams of carbs and 118grams of fats.  THats one thing that I have been lacking lately is getting my fats up and thats why later in the day I feel so dead so my walks at work tend to be sluggish.