Windy Weight Workout

Friday morning 5 am workout:

• Pushups with Pushup bar – 2 sets/13 reps
• Military Press – 65 lbs -2 sets/8 reps
• Upright Row – 65 lbs – 2 sets/8 reps
• Curls -65 lbs – 2 sets/8 reps
• Bentover Row – 65 lbs – 2 sets/8 reps
• Squats – 65 lbs – 2 sets/8 reps
• Stiff Leg Dead Lift – 65 lbs – 2 sets/8 reps
• Lunges – 15 lbs — 2 sets/8 reps
• Exercise Ball Crunches – 2 sets/20 reps

This weight routine took 35:54 minutes. I added the lunges to my leg portion because they kill me and they really work on my endurance. I hate them. I increased the weights from 60 lbs to 65 lbs. I was going to jog this morning but I felt strong enough to lift, so I did. I’m glad I did it because I have an account review this morning and I felt so stressed last night that I went out and made a wonderful purchase.

Nutter Butters!

I can proudly say I finished off the full 16 ounces, otherwise known as ONE POUND of COOOKIES.

I felt like a crack addict.  It was special.  The gas this  morning is incredible.

BP – 122/83
Resting Pulse Rate 62
Weight 272 lbs.

Yesterday I had about nine servings of fruits and vegetables, totaling about 43 grams of fiber.   Subtracting out the fiber I was at 203 carbs. Total calorie count was 3231.  That’s just too high.  This morning I feel bloated, so I’m probably retaining fluids.

I didn’t get my run in this morning; I was up at 1 am and couldn’t go back to sleep.  I read a bit, and finally fell asleep, but that messed up my morning.  I’ll try and get over 13,000 steps.  Off to work!

April 1 – Weight Workout

Here is the weight routine I just completed.

• Pushups with Pushup bar – 2 sets/12/10 reps
• Abslide – 2 sets/20 reps
• Exercise Ball Crunches – 2 sets/20 reps
• Military Press – 60 lbs -2 sets/12 reps
• Upright Row – 60 lbs – 2 sets/10 reps
• Curls -60 lbs – 2 sets/12 reps
• Bentover Row – 60 lbs – 2 sets/10 reps
• Squats – 60 lbs – 2 sets/12 reps
• Stiff Leg Dead Lift – 60 lbs – 2 sets/12 reps

Total time for this workout was 35:36.  My goal on each rep is to do 2 seconds on the push or pull, a one second pause, and then 4 seconds on the return.   I was pleased with today’s workout because I saw noticeable improvement in my endurance, as I was able to complete two sets of each exercise.

I’m glad I got this workout in because I am depressed today, so the exercise should help, I hope.  To augment my weight routine, I will put on my headphones, listen to some music, and get in a walk.  I’ve also got to begin keeping track of what I eat.  I attempted yesterday, but failed, so today I try again.

New Week – Already Stressed

It’s a new work week and I am overwhelmed with stress.  Somehow, some way I will manage.  My goal today is to keep track of the calories, carbs, and steps.

Final Weigh In for March

God help me, it’s been awful.    I don’t know what to think at this point, except that my exercise will eventually take me a point where I begin to lose the weight.   My weight today:

274 lbs.

I knew the scale would sober me up, so I had to do something, which is good.  I got up and did began week 3 of the Couch to 5K program.  Workout 1 is:

Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

I tweaked it again by upping the distance to 2.3 miles for this week, alternating the 90 seconds and 3 minute intervals until completion.   Time was 36:40.  I’m tweaking this program because I have a 10K run scheduled for May 17th, so I have to beef up the distance.   I didn’t do any jump ropes today, because yesterday’s workout just about killed me.  Hopefully I can get in some jump roping in over the week.  I swear that is one of the best workout tools I use.

Giving blood last week through me off my eating schedule, and besides, I haven’t been keeping track of my food intake for a long while, so starting today I hope to try and keep track of carbs, calories, and number of fruits and vegetables I eat daily. I also hope to continue keeping track of my steps and to get on track with the weight training.

Broke Toilet Seat

• BP – 142/91
• Resting Pulse Rate – 54
• Weight – 272 lbs

Gads, all this working out and I am gaining weight. I officially broke the toilet seat today; snapped it in two.  I feel like I’ve joined some sort of a special club.

Day 17 – Back in the Saddle

• Weight – 265 lbs
• BP – 125/65
• Resting Pulse Rate – 62
• Gas Price $3.54

Yesterday was a day of relaxation, celebration, and a day of giving. I donated platelets for the first time, about a two hour experience. I think I will continue with doing it, as part of my overall lifestyle change.

I also let go and ate too much, but in light of donating, it was necessary. I downed 3222 calories and a net total of 143 carbs. Today it’s back on track, leading a plan to revolutionize myself.

Day 15 – Two Weeks Intense Dieting Finished

Today is day 15, and I just finished two weeks of serious dieting.  My average numbers were:

• 1923 Calories
• 25% Saturated Fat
• 66% Total Fat
• 4% Carbs
• 29% Protein
• 20 Net carbs per day
• 9  Pound total loss

My only exercise has been walking, so I am cautiously pleased with my success.  I will remain reserved, no time for celebration, and I will continue with my current strategy.  We’ll see how the next two weeks fare.

Today’s numbers are:

• Weight – 264 pounds
• Blood Pressure – 140/91
• Resting Pule Rate – 54

Words of Encouragement

I encourage everyone to enjoy eating saturated fats…or not.  I think I’ll get a bowl full.

Mr F

Day 7 – Weekend is almost Here

Blood Pressure – 125/82  Resting Pulse rate – 56 Weight 268

It’s warming up outside and the mosquitoes are hungry.  With my luck I’ll get the West Nile.  As I waddle into the last day of a full week of intense dieting, I must remain focused, alert, and engaged.  Beginning a new program is easy, staying focused to complete the program is so hard.  There are too many distractions.

Yesterday’s highlight was the Caesar Salad.  Sodexho, our on site restaurant at work makes a tremendous salad, one of the best I’ve eaten ever.  In fact, it it the most popular dish and the lines are huge, and well worth the wait.  At $6.97 out the door it is not cheap, but it just perfect and worth every penny.  I have it with shrimp and anchovies, no croûtons, a few tomatoes, a bit of Parmesan cheese, and that creamy dressing.  I am salivating right now.

I’ve got the IPod and XM radio charged up, I am off work on Monday, so I look forward to four days of extended walks, good music, interesting podcasts, and relaxation.

And the fat shall inherit the earth.