Morning Weight Workout

• Pushups with Pushup bar – 2 sets/12 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/12 reps
• Squats – 60 lbs – 2 sets/12 reps
• Stiff Leg Dead Lift – 60 lbs – 2 sets/12 reps

Got up, went out on the patio and lifted weights. I felt strong, motivated and focused. We’ll see how long this lasts. Now I’ve got to prepare for work. My walking needs to increase if I’m to reach my goal for the month. Right now I’m not cutting it. If I can’t control my eating, hopefully I will make up for it by working out. Knee feels better.

Back to Jogging

I’m not sure what happened, but I can tell you that it seems like a daze. I’ve been lazy, haven’t been keeping track of anything. So the best thing to do is get back on the horse and start riding again. I’ve been barely walking too.

Todays workout (Workout 2 of Week 3):

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 did this for one repetition and then switched to a 4 minute jog with a 90 second rest in between going a total distance of 2.3 miles. Total time was 36:21. That works out to a 15:48 mile. I felt kind of weak, but I’m glad I completed it, and my right knee feels fine.

My walking has tanked, so I will work on rebuilding that; the only positive item to report is that I lifted weights on Saturday for about 50 minutes. We’ll see how the rest of the week goes. I am truly afraid to get on the scale at this very moment. I don’t want to get depressed.

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.

Powering into the end of March

• Blood Pressure 125/8/82
• Resting Pulse Rate 53
• Weight 271 lbs.

I feel better today after being tired and grouchy all day yesterday.  Giving blood was a success.  I’m supposed to not do any strenuous exercise for 72 hours.  I’m averaging 11,107 steps for the month of March, which is pretty darned good.  I’m not at 12,000 step goal, but I’ll take it.  I’ve got to finish out the month strong, powerful, and manly.

Weight Training – 20 Minute Workout

I Lifted weights for the first time in many weeks. I just did one set each of nine exercises. I have to take time to get back into it. The key is to do each rep slowly, at least that’s what I’ve read. If I can’t lose weight, then I’ll be the best in shape fat man I can be. Here is my beginning routine.

• Pushups with Pushup bar – 1 set/10 reps
• Abslide – 1 set/20 reps
• Crunches – 1 set/20 reps
• Military Press – 60 lbs -1 set/10 reps
• Upright Row – 60 lbs – 1 set/10 reps
• Curls -60 lbs – 1 set/10 reps
• Bentover Row – 60 lbs – 1 set/10 reps
• Squats – 60 lbs – 1 set/10 reps
• Stiff Leg Dead Lift – 60 lbs – 1 set/10 reps

I didn’t count calories or keep track of carbs, but did count my steps, winding up with 7390. Power to the Fat Pig.

Day 20 – Pedometer Rue

• BP – 123/82
• Resting Pulse Rate – 58
• Weight – 265 lbs.

I am excited and saddened at the same time. I upgraded my pedometer to the OMRON HJ-112 from the HJ-105. Here are reviews on pedometers. I feel like I am abandoning my old friend. I cannot believe I have an emotional attachment to my pedometer. I just want to hang my head in shame.

Day 18 – Keep Pushing Forward

• Weight – 264 lbs
• BP – 125/86
• Resting Pulse Rate – 59

Yesterday was a long and interesting day. My work is stressful, my personal life awful, my cats are exceptional. One positive moment was that I started my jump rope routine, five sets of 50 reps. I felt great and my legs felt strong. All that walking sure has helped.

It’s going to be another stressful day at work. I must continue walking.

Day 16 – Feeling Strong

Yesterday was a great day, as I walked 25,117 steps. I hope to relax a bit today, my only task is that I am donating platelets at the blood center. This will be my first time, and I am looking forward to it. It’s a 2-2.5 hour process.

It is also my official weigh-in, and I’m down five pounds for the week. I’m excited, yet I must remain focused, and ever vigilant. There are just too many distractions that could derail me. I’ve been in ketosis for two weeks now and I feel great. Enough!

• Weight – 263 lbs.
• Blood Pressure – 114/74
• Resting Pulse Rate – 59

Remember, talk is cheap.