Thursday, December 31, 2009

Week of Working Out - Dec. 27

Here is a list of the exercise I completed during the past week,
December 21st – December 27th.
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Monday: BIKING (22:15 minutes) – on trainer in garage; approx. 3.66 miles at 10 mph.

PERFECT PUSHUPS (3:00 minutes) – 2 sets Regular (from knees) 4,3,2,1; 1 set Wide (from knees) 4,3,2,1; 1 set Close (from knees) 4,3,2,1.

ABS (6:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 3 sets of 13, 12, 11, 10; Leg Lifts: 3 sets of 13, 12, 11, 10; Scissor Leg Lift: 3 sets of 13, 12, 11, 10.

Tuesday: WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (4:00 minutes) – stretched arms/chest/abs after workout.

Wednesday: BIKING (1:03:30 hours) – on trainer in garage; approx. 10.58 miles at 10 mph; a few breaks of less than a minute each to coast.

PERFECT PUSHUPS (3:00 minutes) – 2 sets Regular (from knees) 4,3,2,1; 1 set Wide (from knees) 4,3,2,1; 1 set Close (from knees) 4,3,2,1.

ABS (6:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 3 sets of 13, 12, 11, 10; Leg Lifts: 3 sets of 13, 12, 11, 10; Scissor Leg Lift: 3 sets of 13, 12, 11, 10.

Thursday: BIKING (1:40:54 hours) – on trainer in garage; approx. 16.6 miles at 10 mph; a few breaks of less than a minute each to coast; 1,273 calories burned.

WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (4:00 minutes) – stretched arms/chest/abs after workout.

Friday: BIKING (1:07:42 hours) – on trainer in garage; approx. 11.28 miles at 10 mph; a few breaks of less than a minute each to coast; 834 calories burned; avg. HR 136, in zone 1:00:19 hours.

PERFECT PUSHUPS (1:30 minutes) – 2 sets Regular (from knees) 4,3,2,1.

ABS (2:00 minutes) – Crunches: 1 set of 13, 12, 11, 10; Inhales: 1 set of 13, 12, 11, 10; Leg Lifts: 1 set of 13, 12, 11, 10; Scissor Leg Lift: 1 set of 13, 12, 11, 10.

Saturday: Rest

Sunday: Rest

Progress Report XXXXIII - December 27

Weight: 201.6 lbs.
Loss/Gain: + 1.6 lbs.

31.6 lbs. to Goal (170 lbs.)
2.6 lbs. to Year-End Goal (199 lbs.)

Exercise Hours: 5:51:51 hours (Biking: 4:14:21 hours; Perfect Pushups: 7:30 min.; Weightlifting: 8:00 min.; Abs: 14:00 min.; Stretching: 8:00 min.)

Exercise Distance: 42.12 miles (Biking: 42.12 miles)

On the plus side, I did get out on the bike trainer. And I purchased a heart rate monitor to more accurately track the number of calories I burn during my workouts.

That’s all I can chalk up to the plus side of this week.

Just as I knew would happen, Christmas – and the obscene amount of (tasty) food available – brought me to my knees. There was no way (easy) way to accurately count the number of calories consumed Christmas day, so I was forced to estimate. 9,000 calories. (And I’m hoping that the number is on the high side, though I fear it may not be high enough.) I did a little better (still about 5,000 calories) the day after Christmas, but there were still too many temptations.

My body, last night, decided to try and kill me. I was sick – or felt sick – but my body would not let me do anything to fix that feeling. Couldn’t throw up for the life of me – and I hate throwing up, but I thought that must be the only way I’d get a release from the intense pain – and I suffered for over an hour rolling and rocking back in forth in front of the toilet, trying to find comfort. I finally just went to bed, and tried to calm myself enough to pass out. I must have eventually done so, because I slept and woke up feeling much, much better. There’s still a hint of stomach pain. The only thing I can think is that my body went into shock over the amount of unhealthy calories I’d consumed in a 2-day period. I’ve said “never again” to holiday binges like this before, but sweet monkeys, this was painful.

I am pleased that I was out on the bike and that I kept up on the exercise. It could have made the week much, much worse. I have five more days this year to bring things back under control so that I can start the new year out on the right foot. I’m not going to meet the goal I set out on January 1st, but I will get there by my birthday this coming year. I’m seeing results and it’s motivating.

Oh, and if you’re curious to see my daily nutrition/exercise progress, check out my page on The Daily Plate.

Sunday, December 20, 2009

A Quick Comparison

My weight is currently the lowest it’s been in YEARS (200 lbs.). I went back to earlier this year on March 8th when I found myself at 200.2 lbs., pleased to be halfway to my goal of 170 lbs., and at the time that was the lowest my weight had been in years.

And then within 2 weeks of that achievement, my weight had jumped back up 11 lbs. ELEVEN POUNDS IN TWO WEEKS! It was disappointing, and it set me on a path that led to gaining back the 30 lbs. I had lost earlier in the year.

So here I am, down 30+ lbs. (again), within 1 lb. of my year-end goal weight, and only 11 days until the New Year.

I’m not scared, but I am concerned. I need to be careful. It all comes back so very, very easily.

Progress Report XXXXII - December 20

Weight: 200 lbs.
Loss/Gain: - 3 lbs.

30 lbs. to Goal (170 lbs.)
1 lb. to Year-End Goal (199 lbs.)

Exercise Hours: 55:00 minutes (Perfect Pushups: 9:00 min.; Weightlifting: 16:00 min.; Abs: 18:00 min.; Stretching: 12:00 min.)

Exercise Distance: 0 miles

This was a tough week. It was difficult maintaining such a low calorie intake with the added temptation of Christmas cookies and candy piling up in my pantry. I did very well, though. I limited myself to 2 cookies the entire week, while also managing to average only 1,099 net calories a day (after exercise). It’s a very low number of calories, but I know that this week, with Christmas, the calories may add up. I am 1 lb. away from my year-end goal, so I need to be careful. I don’t want to flush all the hard work I’ve done the past 3 months down the drain in the last 11 days of the month.

Still, I want cookies! And food.

I’m just going to have to get on that bike trainer. It’s been tough not being able to walk outside (slick, snow covered roads) and burn big chunks of calories through cardiovascular work. There’s only more snow forecasted for this week, so trainer I must ride.


Oh, and if you’re curious to see my daily nutrition/exercise progress, check out my page on The Daily Plate.

Week of Working Out - Dec. 20

Here is a list of the exercise I completed during the past week,
December 14th – December 20th.
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Monday: WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (2:00 minutes) – stretched arms/chest/abs after workout.

Tuesday: PERFECT PUSHUPS (3:00 minutes) – 2 sets Regular (from knees) 4,3,2,1; 1 set Wide (from knees) 4,3,2,1; 1 set Close (from knees) 4,3,2,1.

ABS (6:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 3 sets of 13, 12, 11, 10; Leg Lifts: 3 sets of 13, 12, 11, 10; Scissor Leg Lift: 3 sets of 13, 12, 11, 10.

Wednesday: WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (2:00 minutes) – stretched arms/chest/abs after workout.

Thursday: PERFECT PUSHUPS (3:00 minutes) – 2 sets Regular (from knees) 4,3,2,1; 1 set Wide (from knees) 4,3,2,1; 1 set Close (from knees) 4,3,2,1.

ABS (6:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 3 sets of 13, 12, 11, 10; Leg Lifts: 3 sets of 13, 12, 11, 10; Scissor Leg Lift: 3 sets of 13, 12, 11, 10.

Friday: WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (4:00 minutes) – stretched arms/chest/abs after workout.

Saturday: PERFECT PUSHUPS (3:00 minutes) – 2 sets Regular (from knees) 4,3,2,1; 1 set Wide (from knees) 4,3,2,1; 1 set Close (from knees) 4,3,2,1.

ABS (6:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 3 sets of 13, 12, 11, 10; Leg Lifts: 3 sets of 13, 12, 11, 10; Scissor Leg Lift: 3 sets of 13, 12, 11, 10.

Sunday: WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (4:00 minutes) – stretched arms/chest/abs after workout.

Sunday, December 13, 2009

Week of Working Out - Dec. 13

Here is a list of the exercise I completed during the past week,
December 7th – December 13th.
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Monday: PERFECT PUSHUPS (2:00 minutes) – Regular (from knees) 4,3,2,1; Wide (from knees) 4,3,2,1; Close (from knees) 4,3,2,1.

ABS (3:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 2 sets of 13, 12, 11, 10.

Tuesday: WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (2:00 minutes) – stretched arms/chest/abs after workout.

Wednesday: PERFECT PUSHUPS (3:00 minutes) – 2 sets Regular (from knees) 4,3,2,1; 1 set Wide (from knees) 4,3,2,1; 1 set Close (from knees) 4,3,2,1.

ABS (5:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 3 sets of 13, 12, 11, 10; Leg Lifts: 3 sets of 10, 9, 8, 7.

Thursday: WEIGHT LIFTING (3:00 minutes) – Set of 12 reps: Curls (15 lbs.) – left arm only, Hammer Curls (15 lbs.) – left arm only, Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (2:00 minutes) – stretched arms/chest/abs after workout.

Friday: PERFECT PUSHUPS (3:00 minutes) – 2 sets Regular (from knees) 4,3,2,1; 1 set Wide (from knees) 4,3,2,1; 1 set Close (from knees) 4,3,2,1.

ABS (5:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 3 sets of 13, 12, 11, 10; Leg Lifts: 3 sets of 13, 12, 11, 10.

Saturday: WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (2:00 minutes) – stretched arms/chest/abs after workout.

Sunday: PERFECT PUSHUPS (3:00 minutes) – 2 sets Regular (from knees) 4,3,2,1; 1 set Wide (from knees) 4,3,2,1; 1 set Close (from knees) 4,3,2,1.

ABS (6:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 3 sets of 13, 12, 11, 10; Leg Lifts: 3 sets of 13, 12, 11, 10; Scissor Leg Lift: 3 sets of 13, 12, 11, 10.

Progress Report XXXXI - December 13

Weight: 203 lbs.
Loss/Gain: - 4.6 lbs.

33 lbs. to Goal (170 lbs.)
4 lbs. to Year-End Goal (199 lbs.)

Exercise Hours: 47:00 minutes (Perfect Pushups: 11:00 min.; Weightlifting: 11:00 min.; Abs: 19:00 min.; Stretching: 6:00 min.)

Exercise Distance: 0 miles

I was a little concerned about my weight loss this week because I started the week off last Sunday going out to eat. I did my best to make a smart choice (herb grilled chicken breast w/broccoli), but even it was cooked in butter – tasted amazing – and was more calories than I had allotted for the day. To make up for that I was shorting myself 125 calories a day the rest of the week all in hopes of losing the 2.7 lbs. I have The Daily Plate calculating calories for me. It appears I shouldn’t have been worried. The little bit of exercising I’ve been doing, along with sticking to the diet gave me better than expected results.

(It also helps to not have any snack food around the house. Being broke means you only buy what you need to eat.)

My right shoulder is sore. I imagine I’ve pulled a muscle there doing either my pushups or weights. I took some Advil, took it easy on the weights one day with my right arm, but it’s still a dull pain, almost as if the muscle is strained. I don’t want to quit the pushups or the weights, so I guess I’m going to try more Advil and maybe some ice or heat. Still, it’s frustrating. I’ve never had much luck when it comes to upper body work; my body (elbows, shoulders, muscles in general) always seems to crap out on me. And then I give up.

Halfway through the month and things are going well. Now comes the hard part: the holiday. 4 lbs. to go to meet my year-end goal!


Oh, and if you’re curious to see my daily nutrition/exercise progress, check out my page on The Daily Plate.

Sunday, December 6, 2009

Week of Working Out - Dec. 6

Here is a list of the exercise I completed during the past week,
November 30th – December 6th.
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Monday: rest

Tuesday: PERFECT PUSHUPS (2:00 minutes) – Regular (from knees) 4,3,2,1; Wide (from knees) 4,3,2,1; Close (from knees) 4,3,2,1.

Wednesday: WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.); set of 12: Triceps Dips.

CRUNCHES (1:00 minute) – 10 crunches.

Thursday: PERFECT PUSHUPS (2:00 minutes) – Regular (from knees) 4,3,2,1; Wide (from knees) 4,3,2,1; Close (from knees) 4,3,2,1.

CRUNCHES (2:00 minutes) – 13, 12, 11, 10.

Friday: WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (2:00 minutes) – stretched arms/chest/abs after workout.

Saturday: PERFECT PUSHUPS (2:00 minutes) – Regular (from knees) 4,3,2,1; Wide (from knees) 4,3,2,1; Close (from knees) 4,3,2,1.

CRUNCHES (2:00 minutes) – 13, 12, 11, 10.

Sunday: WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (2:00 minutes) – stretched arms/chest/abs after workout.

Progress Report XXXX - December 6

Weight: 207.6 lbs.
Loss/Gain: -1.2 lbs.

37.6 lbs. to Goal (170 lbs.)
8.6 lbs. to Year-End Goal (199 lbs.)

Exercise Hours: 27:00 minutes (Perfect Pushups: 6:00 min.; Weightlifting: 12:00 min.; Crunches: 5:00 min.; Stretching: 4:00 min.)

Exercise Distance: 0 miles

Starting with December 1st I’ve been doing a better job following the diet that was working so well for me during the month of October. This week I also began a pushup and crunch routine, along with some weightlifting. This didn’t add up to a lot of exercise time, but did make my arms and chest extremely sore. They are feeling better now after a week of strain, and it is my hope to keep this program up throughout the month of December to see what kind of results I’ll achieve.

But, if I want to reach my Year-End weight loss goal I’m going to have to step it up in the cardiovascular department. I need to get back out walking (and running) nearly every day. Without that larger calorie deficit, I will not be able to lose the 8.6 lbs. I have left in the remaining 25 days.


Oh, and if you’re curious to see my daily nutrition/exercise progress, check out my page on The Daily Plate.

Tuesday, December 1, 2009

To Build A Better Bicep - December 1

I’ve had a set of the Perfect Pushup disks sitting in my living room – unused – for over 3 months. It was finally time to bust them out and build myself some biceps.

I’m going to follow the plan that came in the box and see what happens after a month of pushups. Now, I’m not going to stop working out (walking, biking, weights, etc.), instead I’m just going to pay more attention to pushups in particular and see what happens.

I did measure my biceps before beginning – unflexed: 12.5 inches; flexed: 13.5 inches – and I will measure again on December 31st. I’m not expecting huge changes (although, how cool would that be?), but I wanted to make a comparison.

Oh, and this pathetic thing:


Unfortunately it’s my arm. Let’s see if I can’t go all Popeye on these bad boys.

Progress Report XXXIX - November 29

Weight: 208.8 lbs.
Loss/Gain: + 0.8 lbs.

38.8 lbs. to Goal (170 lbs.)
9.8 lbs. to Year-End Goal (199 lbs.)

Exercise Hours: 0 hours

Exercise Distance: 0 miles

Even with Thanksgiving and some just terrible diet decisions I managed to only gain 0.8 lbs. I shouldn’t feel as happy as I do about this. I should think about just how much I might have lost if I had been doing things the correct way.

It is my goal to lose 10 lbs. in December so that I can meet my Year-End Goal of breaking the 200 lb. mark. It’s going to take a massive amount of willpower and discipline to succeed. It all starts December 1st.

Here's my last 10 days of calories consumed and burned:


Oh, and if you’re curious to see my daily nutrition/exercise progress, check out my page on The Daily Plate.

Week of Working Out - Nov. 29

Here is a list of the exercise I completed during the past week,
November 23rd – November 29th.
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Mondays: rest

Tuesdays: rest

Wednesdays: rest

Thursdays: rest

Fridays: rest

Saturdays: rest

Sundays: rest