Goodness... I worked out just fine last week, but eating was HORRIBLE. Anything you can think of that was bad to eat, I think I ate it. This includes candy, cake, donuts, cotton candy, even french fries. Not all at once, of course. So I decided this week, time to get back on course. There was birthday cake at work that I didn't touch (thank God).
OK, so today was DAY 8. Here we go:
Circuit 1
Scorpion Push-ups, 20 reps
Dumbbell Flys on Body Ball w/Crunches, 10 reps @ 30lbs
Leg Extensions (pyramid up with weight), 20 @ 80lbs, 12 @ 90lbs, , 8 @ 100lbs
Jump Squats, Reps to failure, 20 total
Circuit 2
Decline Dumbbell Presses, 10 reps per arm (20 total) @ 40lbs
V Cable Flys, 15 reps @ 40lbs
Squat Thrusts, 20 reps
Side Lunges, 20 reps alternating (10 ea)
Circuit 3
Close-Grip Pushups, reps to failure, 20 reps
Plank-ups, to failure, 20 reps
Jump Squats, to failure, 25 reps
One-Leg Squats, 10 reps per leg (20 total)
Jumping Jacks, 1 min
Circuit 4
Military Shoulder Press, 8 reps @ 35lbs
Wood Choppers, 30 reps (15 each side of body) @ 70lbs
Knee Tuck Jumps, 10 reps
Static Lunges w/Lateral Shoulder Raise, 10 reps on each leg @ 15lbs
Reverse Crunches, 5 reps
Hanging Abs with a Twist, 10 reps on each side (20 total)
Circuit 5
30-second sprints (5 over 5 mins), 30 secs on, 30 off, 12mph is what I was SUPPOSED to do... ended up with the bum treadmill that would only do 10mph. Here's where it gets weird, I thought I had plenty to eat, and I had a protein powder shake prior to my workout. Apparently not, because after the 3rd sprint, I started feeling dizzy. After the 4th sprint I had to turn off the treadmill and sit down on the ground because I felt like I was going to pass out. After about 30 seconds or so I started feeling better.
36 minutes in the gym, 243 calories burned.
I was really feeling bummed so I felt I needed to make up for it tonight. I did the same sprints @ 10mph on my treadmill at home (which doesn't do above 10, just like the sucky one at the gym). I finished all 5 with no problems at all. Then I did 3mph @ 10% incline for 30 minutes, and the last 15 on the stairmaster @ regular action, level 5.
45 minutes total cardio, 377 more calories burned.
Total for the day: 620 calories.
The Chances
How a 250+ Pound Couch Potato Got HealthyTuesday, April 22, 2008
Monday, April 21, 2008
Here we are again, Monday morning...
I worked out just fine last week, but eating was HORRIBLE. Anything you can think of that was bad to eat, I think I ate it. This includes candy, cake, donuts, cotton candy, even french fries. Not all at once, of course. So I decided this week, time to get back on course. There was birthday cake at work that I didn't touch (thank God).
OK, so today was DAY 8. Here we go:
Circuit 1
Scorpion Push-ups, 20 reps
Dumbbell Flys on Body Ball w/Crunches, 10 reps @ 30lbs
Leg Extensions (pyramid up with weight), 20 @ 80lbs, 12 @ 90lbs, , 8 @ 100lbs
Jump Squats, Reps to failure, 20 total
Circuit 2
Decline Dumbbell Presses, 10 reps per arm (20 total) @ 40lbs
V Cable Flys, 15 reps @ 40lbs
Squat Thrusts, 20 reps
Side Lunges, 20 reps alternating (10 ea)
Circuit 3
Close-Grip Pushups, reps to failure, 20 reps
Plank-ups, to failure, 20 reps
Jump Squats, to failure, 25 reps
One-Leg Squats, 10 reps per leg (20 total)
Jumping Jacks, 1 min
Circuit 4
Military Shoulder Press, 8 reps @ 35lbs
Wood Choppers, 30 reps (15 each side of body) @ 70lbs
Knee Tuck Jumps, 10 reps
Static Lunges w/Lateral Shoulder Raise, 10 reps on each leg @ 15lbs
Reverse Crunches, 5 reps
Hanging Abs with a Twist, 10 reps on each side (20 total)
Circuit 5
30-second sprints (5 over 5 mins), 30 secs on, 30 off, 12mph is what I was SUPPOSED to do... ended up with the bum treadmill that would only do 10mph. Here's where it gets weird, I thought I had plenty to eat, and I had a protein powder shake prior to my workout. Apparently not, because after the 3rd sprint, I started feeling dizzy. After the 4th sprint I had to turn off the treadmill and sit down on the ground because I felt like I was going to pass out. After about 30 seconds or so I started feeling better.
36 minutes in the gym, 243 calories burned.
I was really feeling bummed so I felt I needed to make up for it tonight. I did the same sprints @ 10mph on my treadmill at home (which doesn't do above 10, just like the sucky one at the gym). I finished all 5 with no problems at all. Then I did 3mph @ 10% incline for 30 minutes, and the last 15 on the stairmaster @ regular action, level 5.
45 minutes total cardio, 377 more calories burned.
Total for the day: 620 calories.
I worked out just fine last week, but eating was HORRIBLE. Anything you can think of that was bad to eat, I think I ate it. This includes candy, cake, donuts, cotton candy, even french fries. Not all at once, of course. So I decided this week, time to get back on course. There was birthday cake at work that I didn't touch (thank God).
OK, so today was DAY 8. Here we go:
Circuit 1
Scorpion Push-ups, 20 reps
Dumbbell Flys on Body Ball w/Crunches, 10 reps @ 30lbs
Leg Extensions (pyramid up with weight), 20 @ 80lbs, 12 @ 90lbs, , 8 @ 100lbs
Jump Squats, Reps to failure, 20 total
Circuit 2
Decline Dumbbell Presses, 10 reps per arm (20 total) @ 40lbs
V Cable Flys, 15 reps @ 40lbs
Squat Thrusts, 20 reps
Side Lunges, 20 reps alternating (10 ea)
Circuit 3
Close-Grip Pushups, reps to failure, 20 reps
Plank-ups, to failure, 20 reps
Jump Squats, to failure, 25 reps
One-Leg Squats, 10 reps per leg (20 total)
Jumping Jacks, 1 min
Circuit 4
Military Shoulder Press, 8 reps @ 35lbs
Wood Choppers, 30 reps (15 each side of body) @ 70lbs
Knee Tuck Jumps, 10 reps
Static Lunges w/Lateral Shoulder Raise, 10 reps on each leg @ 15lbs
Reverse Crunches, 5 reps
Hanging Abs with a Twist, 10 reps on each side (20 total)
Circuit 5
30-second sprints (5 over 5 mins), 30 secs on, 30 off, 12mph is what I was SUPPOSED to do... ended up with the bum treadmill that would only do 10mph. Here's where it gets weird, I thought I had plenty to eat, and I had a protein powder shake prior to my workout. Apparently not, because after the 3rd sprint, I started feeling dizzy. After the 4th sprint I had to turn off the treadmill and sit down on the ground because I felt like I was going to pass out. After about 30 seconds or so I started feeling better.
36 minutes in the gym, 243 calories burned.
I was really feeling bummed so I felt I needed to make up for it tonight. I did the same sprints @ 10mph on my treadmill at home (which doesn't do above 10, just like the sucky one at the gym). I finished all 5 with no problems at all. Then I did 3mph @ 10% incline for 30 minutes, and the last 15 on the stairmaster @ regular action, level 5.
45 minutes total cardio, 377 more calories burned.
Total for the day: 620 calories.
Saturday, April 19, 2008
Friday, April 18, 2008
My Prime
All the time, I hear people say it. You've heard it said. Usually written, but sometimes spoken. "When I was in my prime, I..."
Growing up, I was outcast. Somehow I developed a reputation as the kid to pick on. Mid-stream my family moved from one town to another, and I thought wow, I can start anew. Problem was, the damage had been done, and while I was at a new place, my teenage brain couldn't comprehend that I could be anyone I wanted to be. So I took up the role I had in the previous town, at the previous school. The outcast.
I wasn't particularly athletic. As a child, I played little league, but couldn't throw the ball very far. I was afraid to bat, because I might be hit by the ball. I never swung at it, I let them walk me. One time I got to third base and was excited, but forgot to stand on the base, so I got tagged out. I played right field and the ball came to me once or twice, but I could never get the ball into the infield. I was taunted by all the kids until finally I couldn't take it anymore and finally quit. I was then called a quitter for many years.
I was a short kid, but was able to jump high enough to grab onto the basketball net, and when I was in the 8th Grade, I loved to play and thought that perhaps I could be on the team. Open tryouts were held, and I jumped at the chance. My father even stayed for the tryouts, something he never did. Every kid there laughed at me and told me I had no business being there. So I went home.
In high school, PE wasn't much better. I couldn't play football. The one time I got the ball, I ran with it the opposite direction and gave the other team a touchback. When I would show my lack of athletic ability, I was given the only punishment ever doled out by the teacher, who was the football coach: run laps. I think I spent my entire Freshman & Sophomore years running laps, very poorly.
In 1984, I got into a car accident with my mother and was injured. My mom made a bigger deal out of my injury, but I took it as my opportunity to get out of the hell that was PE. The doctor wrote a note, and I was excused from having to go. For me, this was a dream.
I did, however, find out on my own that I could run fast. At least, I thought I could run fast, and of cousre I could jump high. I thought wow, what about track & field? I could do the high jump, it looks pretty cool. Then I realized that I had this doctor note in the office, and if I were to try track & field, then I could easily be in PE. No thanks. So I didn't bother.
Girls were a joke. Nobody was interested in me, or at least that's how it seemed. I know I missed out on a few opportunities here and there due to my stupidity and lack of experience. I did finally have a girlfriend for the last few months of Senior year, but that was it.
I went on to college, but never did anything active. I was downright sedentary. As time went on, the pounds got added, and my activity level went down.
Over the years, life happened, there were ups and there were downs. I got married, had a son... and got diabetes. And high blood pressure. I took medications prescribed to me, which got things in control. Or should I say, barely over the line into control. I had two daughters along the way.
Then something happened. I don't know what it was, there was no light bulb. No epiphany, no illness, I already had that. God didn't give me a scare and suddenly I did what I had to do. There wasn't a moment that I could point to and say that was what made me come to my senses.
A friend just happened to introduce me to a diet plan. The stars must have been aligned properly, I must have been caught at a vulnerable moment. Someone waved a magic wand over my head and said abracadabra. Maybe I fell and hit my head. Whatever the case was, I did what needed to be done. I followed the instructions given in the book, and lost weight.
Then somehow I found myself getting fit. As I said, I have no idea why. Some kind of switch went on in my head that said, "Do this" and I did. So now I sit here at 10:45pm on Friday, April 18, 2008, writing something I should have said a long time ago.
Hi. My name is Greg. I'm 38 years old. And this moment, right here, right now... is my prime.
All the time, I hear people say it. You've heard it said. Usually written, but sometimes spoken. "When I was in my prime, I..."
Growing up, I was outcast. Somehow I developed a reputation as the kid to pick on. Mid-stream my family moved from one town to another, and I thought wow, I can start anew. Problem was, the damage had been done, and while I was at a new place, my teenage brain couldn't comprehend that I could be anyone I wanted to be. So I took up the role I had in the previous town, at the previous school. The outcast.
I wasn't particularly athletic. As a child, I played little league, but couldn't throw the ball very far. I was afraid to bat, because I might be hit by the ball. I never swung at it, I let them walk me. One time I got to third base and was excited, but forgot to stand on the base, so I got tagged out. I played right field and the ball came to me once or twice, but I could never get the ball into the infield. I was taunted by all the kids until finally I couldn't take it anymore and finally quit. I was then called a quitter for many years.
I was a short kid, but was able to jump high enough to grab onto the basketball net, and when I was in the 8th Grade, I loved to play and thought that perhaps I could be on the team. Open tryouts were held, and I jumped at the chance. My father even stayed for the tryouts, something he never did. Every kid there laughed at me and told me I had no business being there. So I went home.
In high school, PE wasn't much better. I couldn't play football. The one time I got the ball, I ran with it the opposite direction and gave the other team a touchback. When I would show my lack of athletic ability, I was given the only punishment ever doled out by the teacher, who was the football coach: run laps. I think I spent my entire Freshman & Sophomore years running laps, very poorly.
In 1984, I got into a car accident with my mother and was injured. My mom made a bigger deal out of my injury, but I took it as my opportunity to get out of the hell that was PE. The doctor wrote a note, and I was excused from having to go. For me, this was a dream.
I did, however, find out on my own that I could run fast. At least, I thought I could run fast, and of cousre I could jump high. I thought wow, what about track & field? I could do the high jump, it looks pretty cool. Then I realized that I had this doctor note in the office, and if I were to try track & field, then I could easily be in PE. No thanks. So I didn't bother.
Girls were a joke. Nobody was interested in me, or at least that's how it seemed. I know I missed out on a few opportunities here and there due to my stupidity and lack of experience. I did finally have a girlfriend for the last few months of Senior year, but that was it.
I went on to college, but never did anything active. I was downright sedentary. As time went on, the pounds got added, and my activity level went down.
Over the years, life happened, there were ups and there were downs. I got married, had a son... and got diabetes. And high blood pressure. I took medications prescribed to me, which got things in control. Or should I say, barely over the line into control. I had two daughters along the way.
Then something happened. I don't know what it was, there was no light bulb. No epiphany, no illness, I already had that. God didn't give me a scare and suddenly I did what I had to do. There wasn't a moment that I could point to and say that was what made me come to my senses.
A friend just happened to introduce me to a diet plan. The stars must have been aligned properly, I must have been caught at a vulnerable moment. Someone waved a magic wand over my head and said abracadabra. Maybe I fell and hit my head. Whatever the case was, I did what needed to be done. I followed the instructions given in the book, and lost weight.
Then somehow I found myself getting fit. As I said, I have no idea why. Some kind of switch went on in my head that said, "Do this" and I did. So now I sit here at 10:45pm on Friday, April 18, 2008, writing something I should have said a long time ago.
Hi. My name is Greg. I'm 38 years old. And this moment, right here, right now... is my prime.
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