To the Point of Exhaustion

Workout Summary - 3:06:54 hours; avg. HR 123; Walk 1, Run 2.5, Walk 6.19; Stretching; Abs; Weights; Pushups.

Burned 1,877 calories, for a net -841 calories today.

I didn't go to the gym with the plan of a 3 hour workout. In fact, I had planned to workout 2 hours, maybe 2 hours 19 minutes to help round out my total weekly workout minutes. While I was walking and running the idea popped in my mind to try put in 3 hours. So I kept at the walking after my 65 minutes were up. I figured another 45 minutes would be a good addition. That 45 became 60, and before I knew it, my workout was already over the 2 hour mark.

I knocked out my stretching and ab routines (with the exception of one ab exercise due to the strain I was feeling on my already sore left lower ab), followed by my pushups. All that was left were my weights, and I could see that I'd be crossing that 3 hour barrier with them.

I outlasted everyone who was there when I arrive, and all but one of the people who arrived after me. The only guy left in the gym was a man who came when I had only 10 minutes left of my workout.

I was hoping that when I checked my burned calories I'd have crossed over the 2,000 mark, but I fell short. It was the lower heart rate during weight lifting that slowed the rate of burn. If I'd have had the strength of body (and mind) to get on the bike for 15 more minutes, I could have crossed that threshold. But I just couldn't. It took the last of my energy to get through the final 2 weight machines.

Even typing this after icing my left knee, I'm finding myself wanting to close my eyes and drift to sleep. I'm wiped out.

Dead tired.

Still, what a rush. What a workout.

Back to the Gym

I went yesterday and renewed my membership (at a significant rate increase and 12 month contract) at the local Anytime Fitness facility.

And it couldn't have been more worth it.

I went late last night for my run and some weights and everything was just as I remembered it. It took some fumbling and an almost dropped iPod before I had everything set just right on the treadmill, but the run itself was great. I was able to push it a bit harder than I probably was doing outside because of the ability to adjust the pace, and stay on pace. I added a little sprint to the end of the workout, the last .25 miles. Overall: fantastic.

In fact, I could have stayed at the gym much longer than I did, getting reacquainted with all the different weight lifting opportunities. Knowing I'd be back in the morning was the only thing (okay, and it was already 11PM) that sent me home.

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I didn't quite make it back to the gym at the time I wanted (5AM) this morning, so as to beat the crowd, but I was there at a little after 8, back on the treadmill for a couple miles of walking. I did some ab work and stretching after that. I love it. It's freezing cold outside and I'm able to still put in a fantastic workout.

Sure, it's expensive at about $1.37 a day, but there was no way I was going to be able to stay motivated as the layers of clothing needed to battle the cold outside kept adding up.

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Chances are I'll be back tonight. I think I've got another hour in me. I might as well put in two-a-day workouts while I can on vacation because the time I'll have available when I go back to work Monday will be just as limited as before. If not more as things wind down toward winter break.

Killing It

I'm going to kill it this week with my workouts.

I started running tonight. I'm easing myself back into the routine. After three weeks of building up to this point by walking, I figured I'd start easy with a mile warmup walk, then two miles running, finishing with a mile walk to cool down.

It went very well. In fact, I felt like I was flying. What a difference 20 lbs. and a month can make. The running was not this easy when I did the same at Run for the Roses back in October. That's not to say it was all peaches. I was still a bit mentally fatigued at the end of my two mile run. It wasn't bad, but there was that creeping voice in the far back of my mind urging me to stop, walk it in. I ran through the voice, but it was there.

I also added 5 more pushups to my set, a set of 12 squats with weight, and a set of 12 lat presses. Needed to do more than just curls.

It has crossed my mind that the weather will not hold out forever. Tonight it was a brisk 40 with minimal wind - tolerable. But the rain and snow and ice will be coming soon enough, and I'll be left without the outdoors to workout in. It's $35 a month to join back up with the 24 hour fitness place near home. Expensive, but necessary. Especially if I plan to continue this weight loss journey through the winter.

I will have to look into rejoining. Can't keep killing it if I have nowhere to run.

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

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.

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.

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.

Week of Working Out - Mar. 8

A new feature I've decided to add - my fitness work, broken down by day and activity.

Here is a list of the exercise I completed during the past week,
March 2nd - March 8th.
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Monday: rest

Tuesday: WEIGHTS - on machines at Anytime Fitness for 22:59.89 minutes; focus upper body w/minimal ab work (hanging crunches, 3 sets of 15 reps); low weight (20-40 lbs.) at 3 sets of 15 reps each machine; focused on breathing and fluidity while lifting…RUNNING - 50 minutes total run/walk; 4.42 miles, 640.8 cal; walk .75 mile warm up, then 2.5 mile run at 6.5 mph: mile 1 was 9:11.88, mile 2 was 9:13.04, and .5 mile was 4:32.10 (last .25 was at 6.7 mph), cool down walk with 1.17 miles to end, all walk was at 4.4 mph, except last 5 min cool at 3.7 mph

Wednesday: WEIGHTS - on machines at Anytime Fitness for 22:59.89 minutes; focus upper body w/minimal ab work (hanging crunches, 3 sets of 15 reps); low weight (20-40 lbs.) at 3 sets of 15 reps each machine; focused on breathing and fluidity while lifting… BIKING - (recumbent) 25 minutes (5 was cool down, but pace was unchanged), 5.64 mi, 210.5 cal, entire ride at a relaxed and easy pace of 80's rpm

Thursday: rest

Friday: rest

Saturday: WEIGHTS - on machines at Anytime Fitness for 21:15.22 minutes; focus upper body w/minimal ab work (hanging crunches, 3 sets of 15 reps); low weight (20-40 lbs.) at 3 sets of 15 reps each machine; focused on breathing and fluidity while lifting…RUNNING - 65 minutes total run/walk; 5.55 miles, 785.9 cal; walk 1 mile warm up, then 2.5 mile run at 6.6 mph: mile 1 was 9:07.06, mile 2 was 9:06.04, and .5 mile was 4:29.00 (last .25 was at 6.8 mph), cool down walk with 2.05 miles to end, all walk was at 4.4 mph, except last 5 min cool at 3.8 mph…BIKING - (recumbent) 65 minutes (5 was cool down, but pace was unchanged), 15.77 mi, 586.4 cal, entire ride at a relaxed and easy pace of 70's rpm…ELLIPTICAL - 15 min total at pace in 6 mph (3 min cool down at pace 4-5.5 mph); 1.54 mi, 154 cal

Sunday: rest

Is There Such a Thing as a Relaxed Workout?

You can tell you've been pushing it to the max when a 48-minute workout of weights and biking feels like a breeze.

I did my weights tonight and a relaxed bike ride at an average of 80 rpms (~12-13 mph) and I feel refreshed, almost too relaxed for coming from the gym. It's what I needed, though. Tomorrow night is a run - the fastest of my five runs at this distance (6.6 mph for 2.5 mi) - and maybe a second workout 4 hours later after a midnight showing of Watchmen. We'll see. If that is the case, I'm going to need the easy night I put in tonight, plus some extra energy in the form of FOOD to keep me going.

Useless Arms

I can't hardly move my arms. Day 2 of weights has rendered them effectively useless. How cool is that?

I'm going to accept the pain because I'm starting to see some definition in my body once again. This is due mostly to the weight loss and aerobic exercise, but I know the weights will help speed the process along. That is, if I stick with them.

Bring on the pain. Bring on the muscles.

Dreaded Weights

I started lifting weights tonight. And I am dead. My arms a like noodles - completely worthless and flailing around. And when they aren't just hanging lifelessly at my sides, they hurt.

These first few weeks of lifting weights are always the worst. It's a matter of finding the correct weights and then building up a tolerance to the activity. It probably doesn't help that I also threw in some biking and walking. My "easy" night of working out turned out to be almost as intense as my run last night.

It all goes back to the dangers of the gym, and all it's shiny, sweaty equipment to utilize.