Hey, welcome to the first post of Tux Fitness! I am Jeff Lynn, you may know me from Palm to Face (palmtoface.com) and the Palm to Face Podcast.
Tux Fitness is a new side project for me to both help get me in shape and to help you do the same. How this will work is I will post weekly updates with specific days that I have worked out, ate something, workout tips, etc. that helped me.
I have been in good shape before, so I know what works. I am going to do what I have done before with modifications that I have learned over the years. I am going to chronicle each step.
I called this project, “Tux Fitness” because I am trying to get in the best shape that I can for my wedding in June 2020. So I will be wearing a tux…hence the name. This program is geared towards anyone wanting to get in shape for a BIG event – proms, weddings, parties, reunions, etc.
So now that that is all explained, let’s jump in:
Day 1 – Friday
I signed up for Planet Fitness today (there was a deal for $.20 down). But I will wait a week or two before going. Not because I am trying to get out of working out or lazy…in case you were thinking that.
No, each time I start a workout program, I always overdo it. So I end up hurting muscles, and not being able to workout again for several days…which causes me to not want to workout anymore.
So this time, I signed up for the gym…but I am starting slower. I am doing home workouts first.
Today, I did the following:
- 10 push-ups
- 20 dumbbell shoulder presses (12 lbs dumbbells)
- 18 dumbbell shoulder presses (12 lbs dumbbells)
- 16 dumbbell shoulder presses (12 lbs dumbbells)
- 10 push-ups
- 26 bent-over dumbbell raises (12 lbs dumbbells)
- 22 bent-over dumbbell raises (12 lbs dumbbells)
- 18 bent-over dumbbell raises (12 lbs dumbbells)
- 8 push-ups
- 14 bicep curls (12 lbs dumbbells)
- 12 bicep curls (12 lbs dumbbells)
- 10 bicep curls (12 lbs dumbbells)
A pretty good starting upper body workout. Yes, I used 12 lbs dumbbells…I wanted to get my body used to using weights again and not have to worry about hurting myself.
Safety first! Seriously…don’t hurt yourself.
After the workout, I had a glass of water and made a protein shake:
1 scoop of Syntha-6 Chocolate Milkshake protein powder blended with about 10 ounces of milk. You can also use water or alternative milks of course as well.
It’s always good to have some mix of carbs and protein after a workout to both gain energy, help with muscle growth, and help your muscles heal. You can make yourself a meal or blend a quick protein shake.
Finally, I finished the day off with a nice walk around my neighborhood and I hit my 10,000 step goal for the day on my Fitbit.
Day 2 – Saturday
I felt pretty good this morning (aka, not sore) so I did the same exact workout as I mentioned above. I also had another shake, mmmm.
Kelsey and I went to the mall to do some wedding ring shopping. I found my ring already…Kelsey didn’t yet…
My outdoor walk was cut short though, we had a snow/ice storm and the ground was pretty slick.
Day 3 – Sunday
This morning, I was a little sore…two days of working out (when I haven’t in over a year) was still a little rough. But, not bad sore…good sore…like I used my muscles.
But, I did the same workout from Day 1 and Day 2…and felt pretty good still. I am quite sore right now as I write this, but I feel good.
Even after 3 days of working out, I am starting to see some more definition in my arms and chest. Very limited of course, but I can still see a little bit…
Before and After
Each weekend, I am going to go over what I have done during the week, food I ate, record my weight, and take pictures so I can track my progress. Also, to provide accountability for myself.
Current Weight: 200 lbs
Goal Weight: 175 – 180 lbs
After …coming next weekend…
So as you can see, I still have much work to do.
Thanks for reading, I hope you continue to read Tux Fitness and support my fitness journey…which in turn will support your own,
Questions? Comments? Suggestions? email me at firstname.lastname@example.org