3 day weekend wooo…

Well just walked in from the gym, and about to go on a two hour walk with the dog. I am off today, (friday) and my once a month poker league finally (2.5 month break) finally starts again, season 4….woooo.

Things are still moving in right direction. I am down 10 lbs in 12 days which pisses my wife off, lol. Long way to go, and I am keeping the end goal in mind, which is nearly a year away, so steady as she goes, one day at a time.

Was legs this am, and it went ok. I should be good and sore once I do my 10 km loop in the woods. Speaking of which better get moving before I lose my ambition. I will be back!

Late night post

Well, another busy day, just getting time to post now. I got up, rushed to the gym for a LBWO this am, rediculous day at work, rush home, last fantasy pool of the year for football, and now, at 12 min to 11, rest. haha

The leg strength, is coming. I could have gone up on the 8 and 6 sets (BFL style 12-10-8-6-12) on the leg press but I decided to give it another workout at about 80 percent or so. Just the same I was doing about 500 lbs on the 6 rep set.

Aside from the workout i also walked to the gym/worked. (4km walk). Eats were on target today, altho worked out to be a little low again. I have it written down, to tired to transfer to fitday atm.

I weighed in at 220.7 today….down about 6 since last week, things are going well.

Anyway i am real tired. Time for rest.

Adapt and Overcome

Well, no sooner did I write my last post of the day yesterday, we ran into car trouble on the way home from work. Sigh. Stinking cars, if I did not have kids, sometimes I think I would not own a car. Anyways…..

So Day 1 turned into a cardio day. When I got home, I ate a small supper and went for my second hour long walk of the day. I logged just over 12000 steps on the pedometer for the day, and got in some time on the Wii. I ate well all day, with no cravings and I am happy with the start.

First thing this AM I weighed 224.5. As I said yesterday, I don’t for one min think I am losing weight at a 2lbs a day clip. The first measurements Monday night were after a days eating/drinking water, and the 226 yesterday and 224.5 today was first thing in AM. I will probably weigh first thing in the morning everyday. I don’t obsess over the scale anymore, so I will just weigh first thing and write it down in my spreadsheet and not worry about it. You can see my spreadsheet where I am keeping track of my goals, pedometer steps, bike km’s, and day to day stuff here.

Ok got to get moving, walking to the gym for legs. My triceps are still sore (the good sore) from my workout Sunday night! I will be back later.

Adapt and Overcome

Well, no sooner did I write my last post of the day yesterday, we ran into car trouble on the way home from work. Sigh. Stinking cars, if I did not have kids, sometimes I think I would not own a car. Anyways…..

So Day 1 turned into a cardio day. When I got home, I ate a small supper and went for my second hour long walk of the day. I logged just over 12000 steps on the pedometer for the day, and got in some time on the Wii. I ate well all day, with no cravings and I am happy with the start.

First thing this AM I weighed 224.5. As I said yesterday, I don’t for one min think I am losing weight at a 2lbs a day clip. The first measurements Monday night were after a days eating/drinking water, and the 226 yesterday and 224.5 today was first thing in AM. I will probably weigh first thing in the morning everyday. I don’t obsess over the scale anymore, so I will just weigh first thing and write it down in my spreadsheet and not worry about it. You can see my spreadsheet where I am keeping track of my goals, pedometer steps, bike km’s, and day to day stuff here.

Ok got to get moving, walking to the gym for legs. My triceps are still sore (the good sore) from my workout Sunday night! I will be back later.

Another great workout in the bank

Had a great exercise weekend, but an overboard free day yesterday. I got up very early yesterday as i had fallen asleep on the couch early in the evening and I was on the walking trail at first light. I got 16000 steps all told yesterday on the pedometer.

Today I ran on the treadmill a little bit, had my best weights session of the year for a lbwo and gotten in about 25 min of wii fit so far today.

treadmill 5min run/5min walk warmup

leg press 12*180/10*270/8*450/6*540/12*360-12*80 front squat
seat leg curl 12*80/10*105/8*135/6*150/12*115-12*70 lying leg curl
seat calfs 12*70/10*95/8*105/6*105/12*10*95-25*bw

treadmill 5min run/5min walk

Great workout all in all in strength and form. I was focused and working hard. Like i said went a little much on the eats yesterday, had a few beer at the George Thorogood concert i saw last night and had some bbque in the afternoon. I have had a good day eating today tho and I am feeling good about where I am starting week 3 of my challenge. Well I am off, make it a great week everyone!

You gotta live it

“You can’t fake it if you’re going to make it, you got to live it”

Hank Williams

A line from a 20 plus year old Hank Williams song is a funny place to get motivation for a 12 week fitness challenge, but it applies none the less.
6*130
Last night I fell asleep on the couch after supper around 7 and didn’t get up til 10:15 and missed my chance to go to the gym. I did not do it intentionally, and I did no wake up once. However being pretty tired, I should not have put myself in the position to fall asleep. Compounding the problem, this morning rather than get my lazy butt out of bed this am before work (work at 7:30 am) I stayed in bed. Besides my current BFL challenge, I have an ongoing “biggest loser” contest with a buddy of mine, which ends two weeks from today. Loser cuts the others grass. THis is a bigger price/prize than money, as there will be pictures, razzing for years to come, and pride on the line. I lost the weigh in (every Wed) by half a pound. Had I made those two gym workouts, I would have likely taken the week.

All day I was on tilt, mad at myself beating myself up about it. Is this going to be another round where i start off gung ho and blow it? No way. I am making this count. I am finishing what I start this time if I have to crawl over that finish line. As I said before, this isn’t about 12 weeks and then back to the old habits. This is setting up the next 12 weeks. That 12 weeks is setting up the next 12, 24, 36 etc. I want to make health and fitness part of my life again. I want to be lean and strong and vibrant. I don’t want to be overweight, achy and sluggish anymore! I got to stop talking, and start “LIVING IT” as Hank says.

I went to the gym tonight and got a fantastic workout in. Sets were in good form, and strength was there.

10 min walk treadmill 4.0 mph flat

45 degree leg press 12*180/10*270/8 *410/6*500/12*320-12 *80 front b squat
seated leg curl 12*85/10*100/8*115/6*130/12*100-12*65 lying leg curl
seat calfs 12*70/10*95/8*105/6*105/12*85-25*bw standing calfs

10 min walk treadmill 4.0 mph flat

pedometer for day 9412

Yesterday
pedometer 5301
bike 9.32 km (mountain)

No more feeling sorry for myself. No more not trusting the program. I am finishing up day 11 today of my challenge. One day at a time I will make this a successful challenge, the best I have ever had. Doesn’t matter what curve in the road I come on, I am finishing this.

Workout done, good day today

Had a great day today of eating (although may have underrate a little) and a great workout at the gym today as well. I am pleased with my day as a whole, it’s a day that moved me towards my goals, rather than further away, and if I can say that most days, I will be a happy camper!

Workout

Leg press 12*180/10*270/8*360/6*450/12*330-9*135-8*80 leg ext
Seat leg curl 12*90/10*105/8*120/6*140/12*95-12*70 lying leg curl
Seat toe press 12*90/10*105/8*125/6*140/12*95-26 *bw standing calfs
Ex ball wall squat 10/10/10/10 30-45 sec rest in between
Treadmill 12 min alt 1.5 min walk/run

Eats

Meal 1 oatmeal, prot drink
Meal 2 apple, prot drink
Meal 3 roast beef/pot/veg
Meal 4 tuna, (didn’t have a carb portion avail at work)
Meal 5 scrambled eggs, with an eggo
Meal 6 still to come

Eats were not perfect, but was better than it has been. Am going to be vigilant to improve this area, as it makes SO much difference, and eating is something I have to do everyday, regardless of the various aches and pains.

All for now, time to get off the computer.

Monday morning, start of the week

Today is day 2 of my ABA challenge and day 41 of my first BFL challenge of the year. I am feeling pretty good today physically and mentally I am ready to attack the week.

I downloaded and modified a spreadsheet that John Stone has on his site and posted it to track my weight and bf. For bf I am just using my weight watchers scale. While I know this is not completely acurate its good enough for my purposes.

As I alluded to yesterday, this ABA challenge as well as the BFL challenges aren’t about losing weight for a picture its about getting healthy for my life. It’s about establishing a healthy lifestyle and getting over all these aches and pains.

Today is a weights day, and an LBWO is on tap. I will be going tonight after taking my daughter to music lessons. If this snow ever stops I will be exercising first thing in the morning. I can’t do a whole lot of shovelling right now so a 530 workout was not in the cards after last nights storm.

Well back to work I will be back later today.

Leg workout in the book

The first LBWO of the challenge was today. I was careful not to bother my back. I have been stiff and sore the past few days, early in the morning and before I went to bed.

Leg press 15*90(warmup) 12*180/10*270/8*320/6*410/12*270-12*70 leg extensions
Seated leg curl 12*70/10*85/8*100/6*115/12*85-12 *50 lying leg curl
Seated calf raise 12*45/10*55/8*80/6*105/12*55-12 * 120 seated toe press

Eating has been good, I am down a few pounds thru day 5. Off to a good start, cardio tommorrow!

Sat LBWO

Leg press 12*180/10*270/8*360/6*45/12*270-12*135 leg ext
seatleg curl 12*100/10*115/8*130/6*130/12*100-12*85 lying leg curl
seat toe press 12*105/10*120/8*135/8*135/12*110-20*70 seat calf raise
feet elev crunch 12/12/12/12
Bicycle kick 25/25/25

20 min walk on treadmill