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Good deal Ross. Excellent progress. You have really come a long way. 20 lbs to go huh? Almost there champ. I’m working to get to 170 as well. coming from the other side. Let’s meet in the middle.
It’s a neat thing to understand personal accomplishment. It’s always something to look back to when you’re looking forward. Instead of doing a standing broad jump into 2008, I’ve got 365 days of long jump steps preceding my hitting the board and sailing into 2008.
I anticipate bigger things in 2008. And, I appreciate your encouragement, guys. Let’s do well, this year!
I’m trying out a new pattern, much encouraged as I am by all of you, but in this particular case, by Tom in Carlsbad. Last year, Tom wrote about his daily routine in getting to the gym and then off to work. He gets up at 3:30 a.m. to make his day work for him. And, while understanding that we can all use this time to accomplish many things prior to the day’s beginning, I hadn’t quite gotten to the point of understanding how I might use the time optimally. Well, early morning provides opportunity for clear thinking without fatigue or distraction.
What of this? In the last three days I’ve been up this early planning and preparing for school, thinking through lessons, reading curricular material, establishing plans and options for the day. It works. And, it’s done before working out. It seems to feel good and be a productive use of time.
Last night – out for a swim with a mile and a third completed in an hour. This morning’s workout was a lower body workout followed by long, slow burn. Calf Raises were interesting … I loaded on weight that I would have used for leg press, mistakenly, and found that I was able to handle the weights used. Also, my heart rate is coming down this morning. Audiobook – I listened to a good portion of part one of Seth Godin’s ‘The Dip’; totally interesting … Scott has an accurate take on the book. The book is worth the read, especially if you’re wanting to make something of yourself.
Swim Stats - Tuesday
Distance total – I mile and a third.
Time for mile – 45 minutes
Total Time – 60 minutes
Lower Body Workout
Leg Press @ 180 lbs., 270 lbs., 360 lbs., 540 lbs., 360 lbs.with Leg Extension @ 120 lbs.
Leg Curls @ 80 lbs., 90 lbs., 100 lbs., 110 lbs., 100 lbs. with Deadlifts @ 100 lbs.
Calf Raises @ 180 lbs., 270 lbs., 360 lbs., 450 lbs., 360 lbs. with single calf raises at 180 lbs.
Sit-ups with hanging leg raises
Long Slow Burn Stats
Time – 65 minutes
Incline – 13%
Distance – 3.72 miles
Speeds – 3.5 & 2.8 (for five min. cool-down) mph
Heart Rate – 130-136 bpm
Energy – 681 Calories burned
“If you risk nothing, then you risk everything.” – Geena Davis ( Take Chances )
It’s Thursday and we’re to be looking forward to what the weekend will hold. I’ve got my daughter’s performance as part of a Trickster theatre production at her school tomorrow night. Cardio workouts are planned for Saturday and Sunday. And, I’m aiming to minimize sleep-in times this weekend as a way to ensure that Sunday’s sleep is restful and uncomplicated by the need to readjust waking and sleeping times from the weekend.
I’m up early again this morning planning, preparing and thinking through my day – again, it’s been valuable with insights presenting themselves; and, it’s been a time to review the intentions of others. Good! This morning, I felt yesterday’s calorie deficit. Where I usually have regular portions for supper and a shake before bed, the supper portion was smaller and I went to bed without my shake. I had my shake this morning when I was planning and a banana before getting to the gym. Still my right calf threatened to pull at 50 minutes in to this morning’s run. I kept at it and pushed through to 70 minutes running holding the incentive of making a ham and cheese omelette in front of my nose to get things done (usually I’ll have scrambled eggs made with egg beaters). In terms of the newbies in the gym, Monday, Tuesday and Wednesday had people at the gym. Today, I was done my workout before the first person showed up.
Run Stats
Total Time – 80 minutes
Time running – 70 minutes
Time walking (warm-up & cool-down) – 10 minutes
Distance – 8.78 miles
Heart Rate – 134-147 bpm
Energy – 933 Calories burned
Speeds – 3.5 & 7.0 mph
“You must never be fearful about what you are doing when it is right.” – Rosa Parks ( Be Brave )
It’s Friday. There’s the day and then the weekend gets a kick-start, tonight with my daughter’s performance in a school theatre production. Martyn Joseph plays on iTunes as I write this morning. My favourite folk guitar player is shifting to a hollow-body, blues electric in more of his music … all to good, good end. I’m listening to ‘Kindess’ from Martyn’s Vegas album while sipping on a mug of French Roast coffee. Last night – I was tired enough to cat nap after dinner and then got to the pool for an hour’s swim. I’m keeping the Lifeguard’s employed – I’m usually the only one swimming lengths. After a while last night another swimmer showed. After the swim, I got to the grocery store to stock up on water for the classroom … our town water comes from a slough and while processed in a water treatment plant still has a great amount of calcium etc. in it. So, at home, we filter the water at the tap and at school it’s just smarter to have bottled water easily accessible when I need it. This morning the gym is populated again – people committing to an exercise regimen, some using journals to log their workout, some getting in to get it done.
Swim Stats – Thursday night
Distance total – 1 mile and a third
Time for mile – 44 minutes
Total Time – 60 minutes
Time – 60 minutes
Incline – 13 %
Distance – 3.50 miles
Speed – 3.5 mph
Heart Rate – 130-134+ bpm
Energy – 689 Calories burned
“Fill each day with life and heart. There is no pleasure in the world comparable to the delight and satisfaction that a good person takes in doing good.” – John Tillotson
Time – 60 minutes
Incline – 13 %
Distance – 3.50 miles
Speed – 3.5 mph
Heart Rate – 130-134+ bpm
Energy – 689 Calories burned
Man I almost had a stroke reading your post...I was totally impressed with all the stuff...but when I got here I totally mis-read this....I thought it said
13%
3.5miles
6.5 mph…
had to re-read it 3 times before I caught it...guess i really have running on the brain....LOL
Man I almost had a stroke reading your post ... had to re-read it 3 times before I caught it ... guess I really have running on the brain ... LOL
Hey there, RJ
It sounds like you’re a runner. Good! I’ll be checking in on your thread.
And, yes, reading my post could leave you wondering at the result. But, really, it’s big time, long, slow burn on my cross-training days. The long, slow burn with incline and walking speed has been effective for taking off fat and boosting stamina and endurance.
Great workouts, you’re doing an amazing job of combining different activities. I’m up at 4:30, but I have just enough time for a ab session and 3 mile run before leaving for work at 6:30. I love having the workout done before I really start my day, but I am a natural night owl, so sometimes don’t go to bed as early as I should.
Arriving at this new week I’ve had a good sleep from which to begin. This weekend’s priority was that of breaking from routine and about getting rest. On Friday, after my daughter’s performance with the Trickster theatre troupe, I was ready to fall into bed at 9:00 p.m.. But, I managed an episode watching ‘House’ with family before my head rested upon my pillow. The weekend was also about breaking away from my compulsion to return to school to complete needless tasks. I did a lot with family. I also managed to walk and walk and swim and swim. On Saturday I watched ‘War’ with my son and on Sunday night we watched and enjoyed ‘3:10 to Yuma’. On Sunday, my daughter and I swam lanes at the pool. For a seven year old, she almost swam a third of a mile. At Sunday’s end, with everyone in bed I watched Martyn Joseph’s ‘Live’ concert DVD – the kind of music and lyrics with which to adjust my compass.
Swim Saturday
Total Time – 90 minutes
Time for mile – 43 minutes
Total Distance – 2 miles
Swim Sunday
Total Time – 70 minutes
Time for mile – 45 minutes
Total Distance – 1.5 miles
Walking Saturday
Time - 130 minutes
Total Distance – 12 km +
This morning’s workout was a LBWO with LSB; I’m wondering about shifting my pattern through the week so that I’m running on Monday, Wednesday and Friday … we’ll see.
Lower Body Workout - Monday
Leg Press @ 180 lbs., 270 lbs., 360 lbs., 540 lbs., 360 lbs.with Leg Extension @ 120 lbs.
Leg Curls @ 80 lbs., 90 lbs., 100 lbs., 110 lbs., 100 lbs. with Deadlifts @ 100 lbs.
Calf Raises @ 180 lbs., 270 lbs., 360 lbs., 450 lbs., 360 lbs. with single calf raises at 180 lbs.
Sit-ups with hanging leg raises
Long Slow Burn Stats - Monday
Time – 61 minutes
Incline – 13%
Distance – 3.72 miles
Speeds – 3.5 mph
Heart Rate – 130-136 bpm
Energy – 651 Calories burned
“You’re only given a little spark of madness. You mustn’t lose it.” – Robin Williams ( Find Your Passion )
Yesterday, my body must have been fighting off a cold or something; by supper my body was sluggish and tired. I took three capsule of extra-strength Cold FX.
By 8:00 p.m. I was sleeping. Beyond the workout, yesterday contained a final exam for my grade 8 students, an exam relating to our reading of ‘Anne Frank Remembered.’ Reading the book critically was one of the longer reading tasks my students have faced in their lives. And, the exam revealed that for some sustaining an intellectual curiosity has been difficult. For me, having read the ‘Diary of Anne Frank’ last spring and then this book with its supporting material has given me a real appreciation for the conditions the Netherlanders faced as World War II drew to a close. I’d never thought of the entire country brought to its knees by starvation. After school yesterday, I was marking exams.
Today has been a cardio morning. And, with newbies creating a demand for cardio machines I’ve been in Shawn-mode switching from treadmill to crossramp trainer and finally to recumbent bike. It hasn’t been too bad. I got an hour in on the treadmill and the newbie who needed it was okay with waiting the thirty minutes he needed to to get on it. But, like Shawn I was kicking it by the time I was on the crossramp and the result was a definite photo opportunity for the ‘Sweaty T-shirt’ thread. I’m aiming to configure my workout week differently. I want to be running on Monday, Wednesday and Friday and work to shift my weight workouts from global upper body and lower body training to targeted muscle groups – opposing muscles. I’m not sure, but I’ve also been considering running as the long, slow burn activity … but, I may need the day’s rest in between running workouts to help the body recover from the impact of running.
Cardio Stats
Total time – 90 minutes
Time Running – 60 minutes
Time Crossramp – 20 minutes
Time Walking (warm-up) – 5 minutes
Time Recumbent bike (cool-down) – 5 minutes
Distance (walk & run) – 7.58 miles
Energy – 1081 Calories burned
Heart Rate – 132-137 bpm
“Somewhere, something incredible is waiting to be known.” – Carl Sagan ( Go Where You’ve Never Been )
Nice job...the machine switching is pretty good idea, especially if there are lines for the machines...keeps everyone from getting anxious and obnoxious. You always have at least one person watching everyone elses time on machines...generally he/she is a real pain in the rear too.
The book, I haven’t read that in a long time...might go check it out again. I do remember it was interesting and sad at the same time.
Your thoughtful analysis of your workouts has inspired me to consider my “beyond legendary abs” morning workout. I’ve extended it to about 30 minutes a day, and think I need to do less reps and figure out weight modified crunches. I’m looking around for suggestions.
I swam this weekend for the first time in years. 15 laps x 50 yds each. It was great to be back in the water!
Also, there is a great young adults book called “hornet flight” by Ken Follett. I listened to it on CD with my young teenager on a trip. It was very exciting and gave a glimpse of danish life during the occupation. I recommend it.
http://www.amazon.com/Hornet-Flight-Ken-Follett/dp/0451210743
Brad – good to read that you’re in the pool … and good on you for getting those laps done; I imagine you may have been feeling your muscles in a different way by swim’s end. I was, too, … last night. I’ve also been looking at the legendary ab routine you posted on your thread. I plan to add it to my configuration of exercise in the week. ‘Hornet Flight,’ – I wasn’t aware of this Ken Follett book … I’ve got a lot of his others and have recently heard that he’s got another out that follows-up from Pillars of the Earth; I will check out ‘Hornet Flight’ today. Thanks for the suggestion (and hey, my wife is Danish in background)!
Shawn and Shawn-mode … yes, I’ve even read about Captain Cardio and the She-Hulk; are you ready for spandex and a cape? And, hey, yesterday would have followed your pattern of high to lowest intensity. Shawn … you’re having an influence!
RJ – Definitely good to see your avatar today. We don’t quite have lines for the machines so much as we have a small gym where the addition of one person creates a line (that’s more a bit of humour about being in a small town in Northern Canada). It’s good to know that you’ve read Anne Frank and that the story is one that is known. For us, in class, the outcome is to develop a moral sense in the student regarding war and genocide and about how being decent is often a heroic act.
Swim Stats – Tuesday night
Distance total – 1 mile and a half
Time for mile – 46 minutes
Total Time – 72 minutes
Time – 62 minutes
Incline – 12-14% (aiming to keep heart rate at 130 bpm)
Distance – 3.50 miles
Speed – 3.5 mph (and 2.8 mph for two min. cool down)
Heart Rate – 128-136 bpm
Energy – 634 Calories burned
“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” – Unknown ( Have An Adventure )
