April 2010
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Looking Back, Going Forward
When I began this year, one of my resolutions was to get back into working out, and get buff. The same as every year. I am that rhino on the treadmill above, impossibly trying to be a unicorn. So how am I doing?
P90X
My program of choice was P90x, a three month program combining all forms of workouts. Several friends have had success with it and I found a “virtual” workout partner...
January 2010
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October 2009
29 posts
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Day 3: Diet - Snack
15 almonds
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Day 3: Diet - Breakfast
A simple protein shake (110 cal). I also have not been going to the gym as promised simply because the knee has flared up. Targeting tomorrow. In the mean time, my weight has not actually gained that much with yesterday’s bad eating (only went up to 182lbs).
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Day 2: Diet - Dinner
Herb marinated chicken (grilled) and greek salad.
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Day 1: Workout: Spin and Weights
With the continuing issues with my knee, spinning is my cardio activity of choice, as I attended another 1 hour session at LA Fitness.
Following that, I did my upper-body workout:
Incline Dumbbell Press: 40lbs, 12 reps max
Pec Deltoid Flyes: 120lbs, 12 reps max
Lateral Raise: 15lbs, 10 reps max
Rear Pec Flyes: 90lbs, 10 reps max
Lateral Pulldowns: 85lbs, 15 reps max, time to increase.
...
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Day 1: Diet - Brunch and Snacks
Began the day with a homemade Egg McMuffin; 2 eggs, whole wheat english muffin, and raw turkey bacon. 503 Calories.
Snacks have included 15 almonds (104 Calories) and a low carb protein shake (110 Calories).
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Final Sprint: 2 weeks to go to weigh in!
This week I managed, but did not log, a couple of more spin and weight training session. With all the effort, my weight has fallen down to the 180 to 182 lb range.
My strength hasn’t increased that much since my last go around, and I’ve had to stop running for a couple of weeks.
No matter! With my self-imposed deadline of Halloween approaching, I am stepping it up, and calling...
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Day 18: Workout - Spin + Weights
Amazingly, despite going to bed at ungodly hour, I woke up this morning at 6, and was all bright-eyed and bushy-tailed to exercise. My brain tried to argue with my body about; it talked about sleep debt and the hard day of coding ahead. But my body was having none of it, and dragged the brain along. I am glad it did.
As usual, I did the one hour spin class, than hit the weights:
Dumbbell Curls:...
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Day 16: Workout - Run + Weights
Woke up late, and decided to run/walk, even with the sore leg. Did nearly 5 miles, with more walking than running. http://bit.ly/3snCPa
This was followed by a workout session:
Incline Dumbbell Press: 40lbs, 10 reps max
Pec Del Flyes: 120lbs, 10 reps max
Dumbbell Lateral Raises: 15lbs, 10 reps max
Reverse Pec Del Flyes: 90, 10 reps max
Lateral Pulldown: 85lbs, 10 reps max
Cable Seated Row:...
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Day 15: Workout - Spin and Weights
Once again, I managed to do a spin class for an hour, and move right into weight training:
Dumbbell Curls: 15lbs, 15 max reps
Tricep Kickbacks: 10lbs, 15 reps max
Rope Tricep Pulldowns: 50lbs, 15 reps max
Rope Hammer Curls: 40lbs, 15 reps max
I finished the workout off with the usual core routine:
Hanging leg raises: 15 reps
Cable Torso Rotation: 40lbs, 15 reps max
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Day 13: Diet - South-"bitchin"
In the last few weeks I’ve been doing this, I’ve been getting stronger. But I still haven’t lost weight. And its my diet. Too many excuses to grab some nachos, bread, and lots of other treats.
It stops today. I am going back on the South Beach diet plan, kicking off with a Phase One of no simple carbs for 2 weeks.
My day so far has been:
Protein shake
A low-fat mozeralla...
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Day 12: Workout - Spin and Weights
With my running time down because of the knee problems, I went to a spin class today. One hour, took it fairly easy, my heart-rate in the zone.
This was followed by a weight session:
Incline Dumbbell Press: 40lbs, 10 reps.
Pec Des Flyes: 120lbs, 10 reps.
Lateral Raises: 10lbs, 15 reps, I should have done 15lbs but someone was using them.
Reverse Pec Des Flyes: 90lbs, 7 reps, frustrating...
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Day 9: Workout - Run →
ran 6.61 mi on 10/3/2009 at 5:44 PM with a pace of 18’11”/mi
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Day 9: Workout - Weights
I skipped yesterday, so I did my biceps and triceps today. Decided to lower my weights, and I have been struggling with these exercises, using to much of my back and shoulders to finish the set.
Dumbbell Curls: 15lbs
Tricep Kickbacks: 10lbs
Rope Tricep Pulldowns: 50lbs
Rope Hammer Curls: 40lbs
I also did my core workout:
Hanging knee raises
Cable torso rotation. 30lbs
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Day 7: Workout - Weights
The three day cycle begins anew with me back on the chest. Great results this week:
Incline Dumbbell Press: 35lbs, 15 reps max. Time to upgrade!
Pec de Fly: 105lbs, 15 reps max. Time to upgrade!
Lateral Raise: 10lbs, 15 reps max. Time to upgrade!
Reverse Pec de Flye: 75lbs, 12 reps max.
Lateral Pulldown: 80lbs, 15 reps max. Time to upgrade!
Seated Cable Row: 60lbs, 15 reps max. Time to...
September 2009
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Day 5: Diet - Dessert
Bowl of grapes.
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Day 5: Diet - Dinner
Carne Asade skewers, some chicken strips, nachos and salsa, and a mexican coke.
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Day 5: Workout - Weight-training
No running, no walking. But definitely hit the iro.
Dumbbell Biceps Curl: 20lbs, max 15 reps
Tricep kickbacks: 12lbs, max 17 reps
Rope Tricep Pulldowns: 60lbs, max 15 reps
Rope Hammer Curl: 50lbs, max 15 reps
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Day 5: Diet - Snack
‘bux Mocha Light Frapp. Please forgive me Taryn.
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Day 5: Diet - Lunch
Pasta, pastrami, asparagus, parmesan, and meatballs.
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Day 5: Diet - Breakfast
My usual Skinny Vanilla Latte and a Spinach Egg Wrap. Missed my walk/run due to little sleep.
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Day 4: Workout - Weight Training
Skipped the legs and run workouts, so back to the chest/shoulders/back workout already!
Incline Dumbbell Press: 35lbs, max 12 reps
Pec de Fly: 105lbs, max 12 reps
Dumbbell Lateral Raise: 10lbs, max 10 reps
Reverse Pec De Fly: 75lbs, max 10 reps
Lateral Pulldown: 80lbs, max 12 reps
Cable Seated Row: 60lbs, max 14 reps
And did the usual core workout of hanging knee raises and core twist.
...
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Day 2: Workout - Weight Training - Biceps &...
No run, as my left knee has sharp pains whenever I seem to be climbing or descending stairs or inclines. I am resting it up and hopefully can start walking/running again Monday.
Dumbbell Curls: 20lbs
Triceps Curls: 10lbs, and I feel I could do more, but can’t make the jump to 15lbs yet, that’s half the weight added on.
Rope Tricep Pulldowns: 60lbs
Rope Biceps Curl: 50 lbs
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Day 1: Diet - Lunch
SUSHI! Specifically a sashimi platter and a rainbow roll.
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Day 1: Diet - Breakfast
Protein Shake with Creatine for muscle growth. And though she’ll kill me for not saving it for lunch, I also ate an egg sandwich.
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Day 1: Workout - Weight Training
Back to the program. Since I have been off for a week, I decided to pick up where I left off, with some modifications as noted.
Incline Dumbbell Press: 35 lbs, managed to go over by 2 on the last set
Pec De Flye: 105 lbs
Lateral Raises: 10 lbs
Reverse Pec De Flye: 75 lbs
Lateral Pull Down: 70 lbs, managed to go over by 4 on the last set
Seated Cable Row: 60lbs
As for my abs, I decided to go...
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Day 1: Workout - Run →
ran 5.04 mi on 9/25/2009 at 7:05 AM with a pace of 12’02”/mi
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Operation B.A.L.E. Reboot
It’s been a rough week, with a loss hard-drive leading to very little sleep. And like I said, getting sleep is the key. So I am restarting the clock tomorrow.
Here we go again.
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Day 6: Workout - Run →
ran 5.93 mi on 9/19/2009 at 1:15 PM with a pace of 13’14”/mi
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Day 2: Workout - Weight Training - Biceps &...
Though it happened late in the day, I did hit the gym as planned, working out my arms.
Dumbbell Curls: 15lbs.
Triceps Kickups: 10lbs
Rope triceps Pulldowns: 60lbs
Rope Hammer Curls: 40lbs
Surprisingly, the tricep exercises were easier to do than the bicep curls. Result of all the push-ups I had been doing?