How much are you running and dieting?

Discussion in 'Health & Fitness' started by Power Player, Aug 9, 2012.

  1. PED

    PED Legend

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    So true, it's a bit easier when they get older, my son heads off for college tomorrow. It's been much easier for me time wise after he started driving.
     
  2. Power Player

    Power Player Talk Tennis Guru

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    The Murray workout sounds awesome. I will be honest I could not do it right now. No possible way..lol. That is over 2 miles of pretty tough running.

    I guess for fat burning and quick fitness, the 100m sprint intervals still seems like the best option. I could be wrong here though. all I know is that Im still feeling it from wednesday, and I should not have played tennis last night, even though it was fun.
     
  3. r2473

    r2473 Legend

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    We are going to have a kid or two in the next few years, so I'll experience all this first hand. But, as I'm having kids later, my 50's will be like your 40's I guess.

    I hope that by building a good solid base of training I won't need to be as consistent to maintain some semblance of being in shape. Guess I'll find out.
     
  4. Kevin T

    Kevin T Professional

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    I gained 20 lb, along with my wife during the first pregnancy. Emotional support (ie., lots of fatty food cravings) and stuff like that. :) I hate exercising first thing in the morning and it's really not recommended with my past back issues either, though I do go for a 6 am hit from time to time. I also love being with my kids when they wake and I leave for work ~ 7am. I'm usually home at 6pm and the kids come running. I also cook at least 3 nights/week. By the time I get the 4 yo down, it's 8:30 or 9pm and I often fall asleep with her mid-storytime. :) I do my best/hardest workouts on the weekend and squeeze the others in at lunch or during cooking (as mentioned in another post). I'm exhausted in my late 30's...can't imagine young kids in my late 40's.

    Glad all is going well with the rehab.
     
  5. r2473

    r2473 Legend

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    I'll probably change my tune when I have kids, but not having kids, I can talk out of my ass with the best of 'em :)

    Good for you gaining that 20lbs. That's what being a good husband is all about. Imagine if you instead went on a 9 month fitness kick and got into great shape while your wife got fat. She would have divorced you.

    Cooking? Bah!! You could save time and just bring home McDonalds and KFC every night. Friday night could be Pizza Hut night.
     
    Last edited: Aug 17, 2012
  6. mikeler

    mikeler G.O.A.T.

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    I've only got 1 kid but it completely changes everything.
     
  7. movdqa

    movdqa Legend

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    I think that any spouse will appreciate the other spouse being lean and fit. Doing the work to stay thin says a lot of things to your spouse.
     
  8. r2473

    r2473 Legend

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    Try to determine if you are an under/over pronator/supinator and find shoes to match. Minimalist shoes might not be right for everyone as the lack of (sometimes necessary) support. It's not really easy to change your running style.

    http://www.mizunousa.com/running/blog/article/pronation-supination-explained

    http://www.runnersworld.com/shoe/shoe-types-explained-0

    Be wary that over-cushioned shoes have a large "stack height" which can make them unstable.

    Here's a really long blog post that actually addresses "neutral running", but covers a lot of other things too.

    http://www.runblogger.com/2010/08/on-overpronation-and-neutral-running.html
     
    Last edited: Aug 17, 2012
  9. PED

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    Totally agree, that's why I mentioned the pure flows. The Flow is almost like a half way house between a traditional running shoe (I used mizuno wave inspires) and a true minimal, I tried two different types of Nike minimals and got a nasty case of plantar fas both times :(.

    Funny that my older trad shoes used to wear out more on the heel area but the more minimal shoes with the different stack heights promote running on the fore foot. That's been a nice change in my case.
     
  10. r2473

    r2473 Legend

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    I can wear almost any tennis shoe.

    But I'm VERY SPECIFIC in what I need in a running shoe. I've bought the wrong ones in the past, developed little nagging injuries (mostly in the knee), and tossed them straight in the garbage. Pain went away almost immediately when I got the right shoes (for me).

    As an aside, running shoes are THE MOST UNCOMFORTABLE shoes to just wear around as casual shoes. I can't believe how many people I see wearing them for non-running purposes. Running shoes are pretty unstable to just walk around in due to the cushioning.

    Tennis shoes are very comfortable for casual wear. My old tennis shoes are my yard shoes. My old running shoes go straight into the trash.
     
    Last edited: Aug 17, 2012
  11. gatorbait01

    gatorbait01 Rookie

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    My life changed infinitely more after my second. With only one my life didn't change much. My wife stayed home and pretty much did everything. After my second there its never a break. I would come home from work and the wife would hand me our 2 year old and she would be mine until bed. Play with her, cook her dinner, bathe her and put her to bed. Exhausting to do that every night after work. He's three now and things have settled down but still no free time until they go to sleep around 8.
     
  12. Spokewench

    Spokewench Semi-Pro

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    I went to play with a social group this morning. Some of the men are pretty good players, but mostly on the older side. It was good fun all around.

    I got to the last mini-set, they play 4 game sets, no add scoring and move around a bunch. Was playing with a new guy against a woman I have played with for years and another man.

    I ran for a ball and got there and finished the point off and that is when the guys all told me what they had been talking about earlier and that was that I was too young (I'm 52), too quick and that I need to gain a few pounds so that they have a better advantage!

    I just laughed and said I would go out and get a candy bar immediately after playing!

    It was a nice compliment!
     
  13. Kevin T

    Kevin T Professional

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    Haha, the old hand off to Daddy. :) My wife stayed home for 4 years with our kids and only recently went back to work part-time. Nothing like an hour of rush hour traffic to go 12 miles, 10 hour day, hour of rush hour traffic, walk through the door for the hand off. Like you said, it's exhausting. Your whole concept of time/scheduling changes. I used to think 2 am was staying up late but I haven't been awake on New Year's since my daughter was born. :)
     
  14. syc23

    syc23 Professional

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    I don't do much running but I go to the gym 2/3 times a week on strength building and plyometrics to supplement the tennis (2/3 times a week).

    I eat 5/6 meals a day with breakfast and lunch being my largest meal of the day. I seldom eat rubbish and eat very clean during the week. Over the weekend, I do eat a bit of what I want as you have to enjoy life too.

    At 34, I'm in the best shape of my life. My build is like Murray with 6% bodyfat. I've only been playing tennis since Aug '11 but it's been the best thing I've ever taken up as it's replaced my boring cardio sessions in the gym. This time last year, I was around 16% bodyfat but will aim to get it down to even lower.

    I know people say that you need other exercise to get fit besides tennis but I play tennis to supplement my gym work and have never been so ripped. Then again, you have to eat the right foods to attain the build I have now.
     
  15. Povl Carstensen

    Povl Carstensen Legend

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    Nike Free are not minimalist shoes. Too much material between you and the ground.
     
  16. crosscourt

    crosscourt Professional

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    I made some inquiries for those of you, like me, who were sceptical that Murray limped round a track in 85 seconds. I am told that he started at 60 second laps with 60 second intervals and subsequently speeded up. My source didn't know where he is now. Apparently eight to 10 laps is about the number he runs.

    cc
     
  17. movdqa

    movdqa Legend

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    He's running quarters at a 4 minute mile pace? Wow!
     
  18. Power Player

    Power Player Talk Tennis Guru

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    Today I warmed up with 1 lap and then did 10 100s. I sprinted 100 and walked 100 until I was done. Cooled down with an 800. Not sure if this is enough..I'm still easing into running and trying to avoid shin splints.
     
  19. tennisplayer1993

    tennisplayer1993 Semi-Pro

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    My diet is crappy but I run about 15+ miles a week :).

    My diet consists of
    A bunch of cereal and milk for breakfast along with egos loaded with butter.
    A light lunch. Usually unhealthy
    A heavy dinner.
    And I eat a lot of little snacks here and there.
     
  20. gatorbait01

    gatorbait01 Rookie

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    Hearing you guys talk about 5k's made me want to give it a go. Last Sunday I mapped out approx 3.1 miles in my neighborhood and took off. It started raining so I finished after approx 2.2 miles in about 18:00.

    That is a great time for me. I felt good and could have kept close to that pace for the last mile. I'm definately getting more fit from the HIIT. My only concern is I'm not sure if this increased fitness will translate to playing well in the sun. I really don't want to spend time training in the sun if I don't have to.

    Monday following that 2 mi run an old ankle injury reared it's head. It actually hurt like heck. It was thankfully better my Tues. I may run a 5k once in a while to gauge my fitness, but gonna stick to mosly HIIT and the boring exercise bike.
     
  21. gatorbait01

    gatorbait01 Rookie

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    Riding the exercise bike I have in the patio is extremely boring and difficult to impossible to match the intensity of running. Mon-Wed I don't get home till about 5:30 and will leave the house for tennis if it's scheduled, but really can't leave the house for running or even suicides in the backyard while the kids are awake.

    They go down at 8 and it's pretty dark by then so I've decided to make the ultimate sacrifice lol and get up early before work and do suicides in the backyard on either Mon or Tues depening on if I have tennis on the schedule.

    I had a lot more fun going to the park and doing HIIT so Thur-Sun I'll have time to get at least 1 more session in at the park.
     
  22. Power Player

    Power Player Talk Tennis Guru

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    Yep, the HIIT works for sure. I found the 100s easier to do this week and I also was not as winded out on the courts either. I am building up to doing 200s instead of 100s. Definitely seeing a difference on the courts, and cutting the carbs is helping me get lean as well.
     
  23. SlapShot

    SlapShot Hall of Fame

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    I had my first heavy bonk moment on the court last night, and it told me that I need to feed myself more. I had been eating as clean as I could, and my calorie intake was down around 1,800 a day or so. I had a lesson last night, and the coach that I am working with absolutely grinds me into the ground - totally worthwhile (he's a 5.0/5.5 player, and an awesome coach as well), but after about 20 minutes, I had nothing left in the tank. Had to gut it out for the remaining 40 minutes with no energy to draw upon. I went home and re-fed myself and have made the adjustment today as well.

    On a positive note, I'm now down 13 lbs since the middle of May, so that's progress....
     
  24. Power Player

    Power Player Talk Tennis Guru

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    Slap shot that is solid weight loss..about perfect.

    Was low on time to play today so my friend and I did something that is pretty tough but fun- super fast games. You do it in the evening so no one has an advantage with sun, but we got 6 games in in 30 minutes. You don't switch sides between odd games and take as little time as you can between points. It is similar to hiit in how it feels..but it is awesome because it tests you out since you get winded and tired, which really tests your serve and shotmaking. We both had moments of leaning over to get air, but I am feeling a lot better out there right now. Movement is better and I had the stamina to play better through being winded. This is a big change from just 3 weeks ago so I am seeing progress happening.
     
  25. crosscourt

    crosscourt Professional

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    I tried the 400s at 80 seconds today. I ran 1500m to warm up, stretched, ran four easy paced 400s and then ran the eight 400s. I picked 80 seconds because I thought it would be relatively easy to run a series of four 100ms in 20 seconds each to complete each lap at an even pace over the whole piece. Overall this is hard work. It was a humid day and that didn't make it any easier. The challenge is not to run too fast or too freely in the first two or three laps (which are relatively easy). By lap seven I felt I was running pretty hard to make it in time.

    An 80 second 400 is not a challenge. It is the reps and the interval that make it so. To start with I felt I was hanging around waiting for my time to start again. Towards the end I couldn't believe it was time to go again.

    I will take this on and see if I can get my times down a little. 80 seconds is a long way off my personal best - but that was set a long time ago!
     
    Last edited: Aug 26, 2012
  26. michael valek

    michael valek Rookie

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    sorry if this is a repost, but this is one of daley thomspn's training routines, he won decathlon gold in the olympics in 1984.
    WARM-UP

    4x1000m on rowing machine: 1st 1000m with split of 1'50. 2nd 1000m: 500m at 1'55, 500m at 1'45. 3rd 1000m: 500m at 2'02, 500m at 1'38. 4th 1000m: 500m at 2'07, 500m at 1'33

    WEIGHTS

    20 x: single arm bench press, incline single arm chest press, standing single arm shoulder press, press-ups. with 8kg dumbbells, Daley recommends more.

    Minute rest, then 26 x all the above.
    Minute rest, then 30 x all the above

    10 x wide-arm pull-ups, 10 x dips, 10 x press-ups
    Minute rest, then whole thing a total of four times.

    BOUNDING

    Double-feet jumps down the length of pit. Do it eight times, rest and repeat twice more. Two minutes walking, then jump 10 lengths. Two minutes walking, then jump 12 lengths.

    TRACK WORK

    5 x 100m with 30 seconds rest.

    Two minutes rest, then 6 x 100m with 30 seconds rest

    Two minutes rest, then 9 x 100m with 30 secs rest between each, then 20 secs, then 10 secs.

    CIRCUITS

    30 x chinners sit-ups, 30 x mountain climbers (like single leg squat-thrusts)
    Repeat three times.

    30 x press-ups, 30 x good mornings
    Repeat three times

    Six minutes non-stop alternating 30 secs Plank, 30 seconds good mornings

    horrible.
     
  27. Power Player

    Power Player Talk Tennis Guru

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    wow..yeah those type of regimens are really tough for anyone to do who isn't a full time athlete or trainer.

    Here is where I am at - I warmed up with 1 mile, then did 11 100 meter sprint intervals. I then closed with an 800. Earlier that day I did deadlifts and other pulls..spent about 45 minutes in the gym.

    The running does seem to be getting easier to do, so it is rather addicting in that sense. The track is definitely the way to go.
     
  28. Power Player

    Power Player Talk Tennis Guru

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    I upped the sprint distance. I now run a few 400s to warm up then sprint 200s, walk for 50 meters after, run another 150, then sprint 200.

    Rinse and repeat until I am out of gas..right now that is around 5 200 sprints. Goal is to get around the track 8 times at least regardless so I get 2 miles in.
     
  29. OTMPut

    OTMPut Hall of Fame

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    my usual work out. Takes about 20 minutes.
    5 sets of 10 x [1 chin up+2 push ups+3 squats]. About a minute's rest between sets.
    couple of minutes rest.
    3 x 10 dips.
     
  30. crosscourt

    crosscourt Professional

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    I say Daley was a *****cat.
     
  31. aced_Tezuka

    aced_Tezuka Rookie

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    my update: I've been at the 165 pound mark for a while -_- but I've been losing inches though.
    Run a few times a week with sprints. But I pulled my hamstring last week and it's getting better. I don't have a set routine, just whatever we do for conditioning as a team at school.
     
  32. r2473

    r2473 Legend

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    That's a good workout and I think you have the exact right idea with your pacing. What makes it even harder is if you are running everyday of the week in addition to an interval workout like this. It really is the consistent daily running that will get you in shape. Just as you found that the 400's were easy in the beginning of this workout but became harder as you got to the last few 400's, you'll find that your overall workouts are tougher if you don't take a day (several days) to recover between workouts. In fact as you progress, some days you might do two-a-day workouts, with just an "easy" 4 miles or something added to your "regular" workout. The idea is to limit your recovery and make you stronger. That's really how you build a "base" (if you are interested in such things).

    So........is everyone still pretty consistent with their running after a few months?
     
    Last edited: Sep 24, 2012
  33. Power Player

    Power Player Talk Tennis Guru

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    I am hitting the track 1-2 times a week, gym twice a week, courts 3-4 times. On track days I usually do gym at lunch, track after work.
     
  34. crosscourt

    crosscourt Professional

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    I agree. I try to mix this sort of thing up with running, strength work at the gym, and also plyometrics and agility exercises as well as tennis. You are dead right about it being easier to run intervals if you haven't being doing the other stuff. I don't though want to do two workouts a day. If I have the chance to take exercise twice in a day one of them will be tennis. But as you say I do find it easier to run - and four miles is about right - and then play than I did. The biggest single difference in my ability to run has come from the leg strength exercises I have done in the gym. All that said I am starting to feel all the running and tennis in my ankles and knees. I may get back on the rowing machine for a while. Variety keeps me interested.
     
    Last edited: Sep 25, 2012
  35. chrischris

    chrischris Hall of Fame

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    I run every other day. I make sure to do a longer run once a week = 10k + usually sunday.
    On the weekeday it either a 3k or a 4 k.
    If i am up for it i do some intervals or hills .

    It helps my game a lot , especially intervals/hills.
     
  36. SlapShot

    SlapShot Hall of Fame

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    Figured I'd post a quick update - I ran my first 10 mile race yesterday, and finished with a decent 1:27 time. Feel like I left 2-3 minutes on the course, which is likely due to the slight uphill grade from miles 4-7 or so, but all in all I'm very pleased with having been able to push for almost 90 minutes of jogging. Never anticipated that I'd actually be able to pull it off. I'm now thinking about applying for a half marathon next June, since one of the most popular ones in MN comes around during that time (Grandma's Marathon in Duluth).
     
  37. Power Player

    Power Player Talk Tennis Guru

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    Wow..10 miles..very impressive! Doubt I could pull that off.

    I am moving so much better now though out on the court. I am running 1-2 times a week combining intervals and runs for 2-3 miles. It has really helped me out.
     
  38. gatorbait01

    gatorbait01 Rookie

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    I've been working on my fitness now for a few months. I'm much more fit than before, but I think I've been doing to many short sprints. I've mostly been running approx 100 yard sprints for 20 minutes. I have mixed in some 5ks. Maybe 1 every 2 weeks or so. Typically finish in 25 min, and once finished at 24:37, my best time.

    I hadn't ran into a tough 3 set match to really test myself until this past sat. My opponent was a great grinder. In typical fashion I started out fast and got up 5-0. He seemed to settle down and was reading and anticipating my serves and ground strokes better. Held on to win the first set 6-3 but the points were getting very long.

    By the end of the 2nd set. I was gassed. I actually tanked he last 2 games by just slicing everything to save energy for the 3rd set. I made a decent push in he third by serving and volleying just to shorten points but after close to 3 hours I was wasted and lost IMO to an inferior opponent tennis skill wise.

    It was pretty depressing for his to happen again. Looking back I actually did do better than I normally do on a Saturday, but it wasn't quite as hot as the summer.

    So I'm changing my strategy. Gonna be doing more 400s and I'm thinking of trying one of those running books with workouts designed to improve 5 k times.

    PS. I had a headache which lasted until midday Sunday despite pounding Advil all day and drinking tons of water.
     
  39. gatorbait01

    gatorbait01 Rookie

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    Tried swinging less hard last night to conserve energy, lol. Didn't work. Oh well. Gotta keep working on fitness.
     
    Last edited: Oct 10, 2012
  40. gatorbait01

    gatorbait01 Rookie

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    Slapshot congrats on finishing your race. In the beginning of this thread I saw you wrote that you were following Hal Higdon's training, but subbing tennis for some of the runs. My question is when you played tennis what type of run did you sub it for?

    Such as a run, fast, tempo, intervals, etc?
     
  41. SlapShot

    SlapShot Hall of Fame

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    I didn't really count it as any one type of run, it was more of a substitution of activity. The last 3 weeks or so though, I was on a strict running regimen, capping out at a little under 30 miles during the last heavy training week. Playing tennis tonight for the first time in 3 weeks, and I'm intruiged to see how my legs feel while having to move fast.
     
  42. purple-n-gold

    purple-n-gold Professional

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    Ran some 400s yesterday range was 1:13 best to 1:32, goal was to keep a 90sec pace..last couple kicked my butt esp last 70m. My second time out to the track and will def include these once weekly.
     
  43. Power Player

    Power Player Talk Tennis Guru

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    How are you timing yourself? I have been getting winded far less on the tennis courts lately.
    Interesting thing is i also have been going low carb as well lately. Wondering if this whole gluten free thing is also helping me out.
     
  44. purple-n-gold

    purple-n-gold Professional

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    stop watch feature on my casio watch lol... gluten free is about the only diet I haven't tried over the yrs and prob won't, carb lover here, altho they're no gluten options for bread and pasta now
     
  45. aced_Tezuka

    aced_Tezuka Rookie

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    Got to 160-161 a week or two back. Just been eating right and playing tennis daily and running every so often.
    Started to jump rope again. Love it more than running. Probably more conditioning later this month since it's going to be pre-season.
     
  46. crosscourt

    crosscourt Professional

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    What do you all do when you get a cold? I have had one for the last three weeks or so and I am not sure whether it is wise to exercise hard or not. On the one hand I think that if I keep my body active it may help to fight it off. On the other hand my body is already struggling so why add to its problems! I guess professional athletes keep going as hard as ever through minor ailments. But I am not a professional athlete.
     
  47. movdqa

    movdqa Legend

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    Basically listen to your body. If I feel like crap, I start out with stretching. If I still feel like crap, then I might do a short run or other exercise (weights, intervals, stretching). If I feel better after stretching, then I may go for a run. Sometimes, I run while feeling like crap and feel better as I get warmed up.

    I will run with a cold - I think that I've had one for a few weeks and it's tapering off now. I don't go running if I have the flu.
     
  48. r2473

    r2473 Legend

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    Rest and recover

    I'd pay money to see someone go for a run with the flu.
     
  49. aced_Tezuka

    aced_Tezuka Rookie

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    *Update
    Running from time to time. Pretty erratic. Sometimes for a whole week, or a few times, or even none. Gotta change that.

    Bought a new scale and it weighs me about 3lb's heavier. So yeah, last time I weighed (on the new scale) I was 153.5.
    Decent progress? Hope everyone has been having success on their diets/fitness regimes.
     
  50. Power Player

    Power Player Talk Tennis Guru

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    I have been playing tennis 5-6 times a week the past few weeks. Unfortunately i cant really do any other exercise, but the weather is awesome.
     

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