Woo Hoo. First week since I began cutting out carbs and exercising I am starting to see some great improvemenrts.
Weight -13.2 lbs
Body Measurments
Dec 28/13 Biceps - 16" Chest - 53" Waist - 51" Hips - 45" Thighs 26"
Jan 3/14 Biceps - 17" (+1")(increase probably residual from yesterdays work out) Chest - 51" (-2") Waist 49" (-2") Hips - 45" (0) Thighs - 25" (-1")
The last few days Chicagoland has been hit with snow, so my walking has been derailed. I cannot afford to take out a knee or worse slipping on ice.
Improvise-Adapt-Overcome!!
Snow shoveling replaced walking, and lucky for me, it burns about the same calories per hour (but I think it gives you more of a workout). While the snow was the nice light and fluffy type, I maintained an average HR of 145 during the entire time.
Then, last night the Wife and I hit the gym.
I started on the tread mill for 30 min. I had to adjust my speed and grade a bit because within 5 minutes my HR hit 281bpm. I slowed things down with an Interval style workout that kept my HR in the mid 140's except at the highest speed/grade which would bump me up to 151-153bpm for a couple of minutes at a time.
After the Treadmill, I hit the machines. Trying to focus on working muscles opposite of what I workout at home with my "Bodyweight Circuit". Because of my shoulders, I start out slow with light weight focusing on form to make sure the range of motion does not make anything mad. Then do 3 sets of 10 at full weight and then finish with a lightweight set of 10 to cool down.
Chest Suppoted Row 10 reps-15 lbs 10 reps-100 lbs 10 reps-100 lbs 10 reps-100 lbs 10 reps-15 lbs
Seated Cable Press (like military press with dumbells) 10 reps-15 lbs 10 reps-100 lbs 10 reps-100 lbs 9 reps-100 lbs 10 reps-15 lbs
Cable Pulldown (triceps) 10 reps-15 lbs 10 reps-100 lbs 10 reps-115 lbs 9 reps-115 lbs 10 reps-15 lbs
These 3 excercises took a full 30 minutes to complete. I was resting between sets only long enough to get my HR back down to 150bpm. At the end of a full weight set, I would be in the mid 170's, which I should probably avoid with my current BP issue, BUT with each excercise, it took less time to recover, so I felt that was a good sign so I continued on.
I then did a low intensity cooldown on the treadmill for about 8 min. Overall, from the moment I walked in the door of the gym until the time I left, I averaged a 140bpm for 1.25hrs.
For those exerceises that I was able to complete 3 sets of 10, I will add weight, for those that I could not complete, I will maintain that weight until I can, and then increase.
As my conditioning improves, I will be able to add more exercises to routine becuse of faster recovery, though I may cut back on the treadmill for a couple of reasons, 1st is time, second is that my left knee seems to prefer real walking.
Things that I would like to add to my Gym work out ASAP to compliment my home workout.
Roman Chair/Back Extensions Leg Curls
Never Give Up!!!
44.4 to go!
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121.5 kg
これまでの減量分: 6.0 kg.
残り: 19.4 kg.
ダイエット続き: 100%.
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ダイエットカレンダーを表示, 2014年 01月 3日:
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2820 kcal
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脂質: 127.00g | たんぱく質: 86.19g | 炭水化物: 36.73g.
朝食: Kroger Heavy Whipping Cream, Cooked Asparagus (from Fresh), Butter, Sour Cream, Borden Shredded Cheddar Cheese, Equality Fresh Spinach, Calavo Avocado, Poached Egg. 昼食: Five Guys French's Yellow Mustard, Cheddar Cheese, Calavo Avocado, Iceberg Lettuce (Includes Crisphead Types), Five Guys Onions, Anheuser-Busch Bud Light Beer, Jason's Deli Tomato Slice, Ground Beef (Cooked), Bacon (Cured, Pan-Fried, Cooked). 軽食/その他: Utz Hot & Spicy Pork Rinds, American Cheese, Green Olives, Jim Beam Bourbon, Sliced Ham (Regular, Approx. 11% Fat). もっと...
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4022 kcal
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運動:
歩く(早足) - 時速6.5km - 1 時間 30 分, 健康体操(ガッツリ、腕立て伏せなど) - 20 分, 休憩 - 14 時間 10 分, 睡眠 - 8 時間. もっと...
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週に5.1 kg減量中
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