Thursday's workout

Cardio workout
Treadmill for 35 min. After warming up, I did intervals, running 1 minute and resting 2. I ran at the pace of 4.8 and the resting walk was at 3.6. 4 jogging intervals and then I came down gradually.

Strength training
Lat pull downs: 90 lbs. ; 12 reps /2 sets
Seated row: 90 lbs. ; 12 reps /2 sets
Chest press: 90 lbs. ; 12 reps /2 sets
Shoulder press: 90 lbs. ; 12 reps /2 sets
Leg press: 118.5 lbs. ; 12 reps /2 sets
Chest flies: 70? lbs. ; 12 reps /2 sets

Core strengthening
Reverse crunches with feet on ball: 12 reps / 2 sets
Ab crunches: 25 reps / 2 sets
In and outs : 12 reps /2 sets
Plank: 20-25 secs. / 2 sets

Stretches

Now I need to do some more walking/biking this weekend to keep this up. Monday our trainer is back. Will we be ready?

Month of May

May is a crazy month for me. May 1 is E's birthday. May 8 is our anniversary. 22 years this year. May 10 is Mother's Day. May 14 is the anniversary of my mom's death. May 24 is my birthday. 46 is going to be a great year.

working out

Monday, I didn't feel like doing a full workout. I wasn't feeling all that great. But instead of just sitting at my desk, I decided to go for a walk outside in the beautiful weather we're having right now. That's a pretty big change for me. Not all that long ago, I would have just sat at my desk over lunch and read.

Tuesday, I still wasn't extremely motivated but I made myself go to the fitness center. I promised myself I didn't have to really push it. So I did a rolling hills workout on the stationary bike. 30 minutes at L2-L5. I tried to keep my RPM up to about 70-75.
Afterwards I decided I needed to do some strength training since it's been about a week when I worked out with weights.

Lat pulldown: 90 lbs : 12 reps / 2 sets
Seated row: 90 lbs : 12 reps / 2 sets
Shoulder press: 90 lbs : 12 reps / 2 sets
Leg press: 110 lbs : 12 reps / 2 sets
Chest press: 90 lbs : 12 reps / 2 sets
Ball squats : 10 reps - these are killing my knees so I thought I'd better stop
Chest flies on the ball: 6 lbs weights - 12 reps / 1 set
Straight arm : 6 lbs weights - 12 reps / 1 set

I did some core workouts too.
Reverse crunches ; feet on ball ; 12 reps / 2 sets
Ab crunches : 25 reps / 2 sets
In and outs : 12 reps / 2 sets
Plank : 20-25 secs. / 2 sets
Seal

Stretches

Not too bad for not wanting to push myself. 8-)

Sunday bike ride

Yesterday I biked about 13-14 miles on the new bike. It went so very sweetly. Gears shifted smoothly. No clanking or feeling like they were going to pop out of gear. We went biking on the Fred Meijer's Heartland trail out of Greenville (well Sidney really). It was so quiet and peaceful, not a lot of bikers unlike the White Pine trail near our house. E who just turned 6 did really well the first 4 miles. We stopped for lunch and then the big guys and I went on for another couple of miles. We turned back and met T and E on the trail. E had some problems with the last 2-3 miles. Pretty good for a kid who's only been biking on a two-wheeler for about a month.
I could really tell that the cardio training is working. My legs were hardly tired at all at the end of the day. I was working on a gear 4-5 quite easily. I did some sprints where I got all gears engaged as well. I did 3 or 4 sprints over the ride.
Weather was glorious. I've got a bit of a sun burn but not too bad. Can't wait to get out there again.

Progress

So I've started listening to a podcast called "Fit2Fat Radio". They mentioned that to lose weight, start eating at the calorie level you would want to maintain at. They give notes about Basal Metabolic Rate and so on.

So at my current weight, 297 :

2052.3 (BMR) x 1.55 (moderately active) = 3181 calories

I'm eating about 3181 calories a day to maintain this BMR.

I'd like my goal weight to be between 155-160 lbs.

1434-1456 (BMR) x 1.55 (moderately active) = 2247.5 calories

So to lose weight gradually, I should be eating 934 calories less a day. That's about 19 points if you count each point as 50 calories.

Last chance workout before WW tomorrow

Since I did a lot of arm strength training yesterday, today I mainly focused on cardio.

Started on the elliptical machine for 20 minutes. Warmed up at L2 for 5 min. Then every 2 minutes I uped the level 1-2 notches ending at L8. Then I did 30 sec. hits increasing levels from L10 to L11 and L12. Between each 30 sec. hit, I lowered it back down to L8 for 30-60 seconds. Then I brought it back down a level or two every two minutes until L2.

Moved on to the treadmill for 25 minutes. Starting at 3.0 for about 4 minutes or so, moved up 2 points every 2-3 minutes. Finished with 2 minutes at 4.0. Had a hard time finding my rhythm which allows me to just walk fast enough to keep up with the treadmill. Came back down gradually over 7 minutes and cooled off. Really sweating today and yesterday.

Brief Core workout
Reverse ab crunches : 12 reps / 2 sets
Ab crunches ; 25 reps / 2 sets
In and outs : 12 reps / 2 sets
Ball squats : 10 reps
Chest flies with ball and 5 lbs weights ; 12 reps

Stretch

Workout Monday

Tina is off on vacation for a couple of weeks so I am on my own. I used the hill workout we did a couple weeks ago.

Using the stationary bike, I warmed up at L2-L3 for 5 minutes. Every 2-3 minutes, I increased 2 levels trying to keep my RPM at around 80+. I increased 4 times ending up after 15-20 minutes at L8. Once at L8, every minute or so, I would increase my levels for 30-45 seconds, easing back to L8. I started with L10, then did a L11 and then L12. At 20-25 minutes I started backing down a level or two every 3 minutes. Finishing with L2 for 4 minutes to cool down.
Cardio - 30 min.

Strength-training
Lat pulldowns: 90 lbs. 12 reps / 2 sets
Seated row: 90 lbs. 12 reps / 2 sets
Chest press: 90 lbs. 12 reps / 2 sets
Leg press: 110 lbs. 12 reps / 2 sets
Shoulder press: 90 lbs. 12 reps / 2 sets
Biceps curls : 30 lbs. 12 reps/ 2 sets

Core work:
Ball squats: 10 reps / 2 sets - this was really hard today
Chest flies with ball : 10 lbs. weights 12 reps /2 sets
Reverse ab crunches with feet on balance ball: 12 reps /2 sets
Ab crunches : 25 reps / 2 sets
In and outs : 12 reps / 2 sets

Stretches.

GO me! I'm getting stronger and I feel really good about all the work I'm putting in to this.