Friday, March 26, 2010

"

You could blow a gasket."

Those were the precise words a cardiologist said to me a week ago. My BP was somewhere around 190 over 110. Far too high to be exercising and hence I stopped. It didn't matter a GP told me the exact opposite a week earlier. "All the cardio you want, it's good for you."

Based on the GP's advice, I continued to exercise. There's a certain irony in exercising to be healthy and risking instant death in the process from a heart attack or aneurysm. At the moment, I'd like to avoid those thoughts.

In the past week I've been on BP meds. First 25 mg of atenolol each day and now 50 mg. I've been reading my BP and HR at intervals and my BP has come down. I've had readings of 140/80 in the last couple of days. That's the target. As a result, it seemed safe to get back to the gym and I did.

I wasn't pushing myself, wasn't overly exerting myself. I did 30 minutes on the treadmill. Flat grade and only at 5.5 km/h--a walking pace. When I started the workout my heart rate was around 60 bpm. I could time each beat with the tick of a second. When I was done, it went up to 72 bpm. I didn't break much sweat. I was amazed my heart rate was that low. I wonder if it even counts as a workout. The good news is I didn't experience any discomfort, shortness of breath, dizziness, pain etc. It was a light workout, easy.

I know my at rest heart rate is low. It's a result of my fitness regiment, lots of exercise, but during this past week I discovered how low: it's typically around 60 but ranges from 55 to 65. I was surprised by these numbers. I'm in better shape than I thought, except for my high BP which is coming down thanks to the meds.

I still don't understand why I have hypertension and low heart rate. It doesn't make sense to me.

One thing I've discovered from this: I don't need to exercise everyday. I can cut back. Free up time for, uh, watching ants.

Posted 2010/03/26 at 21h53ET in Exercise. [View single entry]

Friday, March 19, 2010

I

felt the cuff tighten around my bicep. My forearm turned red--it reminded me of beets. Pressure radiated in my hand and I thought it would rupture. Damn it hurt. This wasn't normal. I watched with curiosity to see if it would explode, as if it weren't attached to me, as if it were a YouTube video, but without warning, the cuff loosened, the air released and my arm returned to the white I was used to seeing as the blood flowed normally.

A second later the machine I was attached to started to beep and squawk and flash bright red around a number over 200. It kept squawking and chirping until a nurse came in and hit a button labelled 'alarm off'.

"Your blood pressure is high," she said. Her gaze fixed on the monitor.

"No shit," I thought to myself. Sarcasm might have made me feel a touch better, but it wasn't going to help the situation.

"And glad to see you came running at the sound of the alarm," came another thought I kept to myself. I wondered how long it would have taken for them to respond if I had, as they say, gone into cardiac arrest. Some things are better left undiscovered.

Later, a physician repeated the comment, "You know your blood pressure is high," but unlike so many times in the last couple of years, he added, "We're going to put you on medication," to deal with this hypertension.

I have to wonder why these nurses and physicians have told me I have high BP but offered nothing further until now. Am I supposed to know what to do? As I supposed to ask, please put me on Ditrexaine Hydrocholride Poxin, 50 mg tablets, four times a day, after meals, with a shot of apple juice. I should know this. I guess.

The medicine came in the form of a long needle in my left hand with a long tube and 50 ml IV bag. The solution cooled the surface of my hand as if I had rubbed ice on it. Later I had one of the biggest bruises I've ever had in my life. It lasted over a week. My right bicep was also bruised from the BP cuff.

There's was greater surprise to come during my visit with a cardiologist to have a stress test done. He wouldn't even consider putting me on the treadmill because my BP was too high. Is too high. Ugh!

What gives? I eat loads of healthy food, exercise... I don't smoke. Hell my at rest heart rate is in the 60s. I hit 58 bpm today. How many people can say that? Few, but I still have hypertension and I do notice it. I am reminded of Trudeau in a victory speech, "Well welcome to the 1980s." Well, welcome to middle age.

It's not about diet and exercise to solve the problem, it's meds and meds alone. Go figure. And here is the kicker, I'm not supposed to be exercising or otherwise exerting myself because "you could blow a gasket." The exact and sophisticated words of this heart specialist. Days before I asked about exercising and was told I could do all the cardio I wanted because it was good for me. It leaves me with little confidence when I'm getting contradictory advice. It seems more plausible to me I could "blow a gasket."

My hypertension, it appears, is related to age and genes and not my diet or exercise. While my lifestyle may have some impact, it's at a point where it's beyond my control. I am now on BP meds. Atenolol. A beta blocker, for what it's worth. I have no idea how the med works, but it is supposed to work, yet I have to see evidence of it.

When I picked up my meds, I also bot a BP monitor. An Omron model HEM-741CAN. It's a beauty with slick...never mind. I strap myself in and push a button. The machine does the rest. For some reasons I have images of Glenn Gould measuring and recording his BP with a hand pump and stethoscope. I know how that story ends. Was he taking beta blockers? Probably.

I don't like the fact I have shut down my exercise. I've averaged 6 days a week for the last four years and 6.6 days a week in 2010. Those numbers will fall when all I want is for my systolic and diastolic numbers to fall and I can get back to my workouts. Come on 140 over 80. I can hear the dice rattle across the table.

Posted 2010/03/19 at 20h24ET in Exercise. [View single entry]

Monday, June 29, 2009

I

n the last three plus years, I've been disciplined and organized about my exercise, about trips to the gym. I've seen results in weight loss, toner muscles, endurance etc. Today I discovered another result: a lower at rest heart rate--in the low sixties. I was surprised and proud. In the past it was in the seventies to low eighties.

To me that's a sign of fitness, but I should also test my recovery time. I would like to know what it is these days. I suspect it's a low number as well.

Because I've seen such results and can't improve on them, I realized today I don't need to push as hard as I've been doing. There's going to be days of rest each week and instead of 9 rotations, I only did 6 today. Six is plenty.

As usual I'll have to rework my routine to fit in a five day a week routine instead of six or seven days.

Posted 2009/06/29 at 19h37ET in Exercise. [View single entry]

Thursday, June 18, 2009

A

month ago today's workout would have been typical. Come to the gym and do 30 minutes on the elliptical machine. I changed it by adding in stretching and stomach crunches then bicep curls then chest presses. After 25 straight days of exercising my body said take it easier (my mind as well). As a result, it was cardio only. Tomorrow I expect to take the day off. Probably. Either that or Sunday. We shall see.

Posted 2009/06/18 at 20h51ET in Exercise. [View single entry]

Wednesday, June 17, 2009

I

had a board meeting in the late afternoon and it seemed as if I wouldn't get to the gym at all; however, I realized I could squeeze in some weights or cardio and I decided on weights. I thought I could do 9 sets, but I had to stop after 6 even with the rushing. It was still a workout.

Today was 24 days in a row. Not bad, but I think I'm going to take Friday off. I'm at 89.5KG on consecutive days and it would be good to rest my body. I've averaged 6.3 days a week in 2009. My long-term average is 6.02. I can afford to take a few days off and still be above six.

Stomach Crunches on Swiss Ball: 40 reps x 6 sets with 3KG medicine ball (Right/Left/Centre).

Bicep Curls on Swiss Ball: 9kg x 20 reps x 6 sets.

Chest Press on Swiss Ball: 9kg x 30 reps x 6 sets.

No Leg Lunges.

No Squats

Lots of stretching.

Posted 2009/06/17 at 18h45ET in Exercise. [View single entry]

Tuesday, June 16, 2009

I

've said it before but my exercise routine changes and evolves as I learn new things, discover news things or simply get too used to a particular weight amount. Today it was about consciously doing stomach crunches in three different motions instead of simply back and forth through the middle. The first set is to the right to work the obliques. The second set is to the middle to work the abdominals. The third set is to the left to work the obliques. When I say "work" I mean a more concentration of effort on those muscles. All those muscles are working during a stomach, just some more than others. We'll see how that goes.

I'm finding it too easy to do stomach crunches and I'm wondering what is next. I keep doing more reps but there comes a point where you can't do anymore reps. We shall see.

In talking with someone at the gym today I was told I was to eat protein with every meal. I don't do that. Apparently if I don't, my body consumes some of the protein stored in my muscles. Ugh me. I was also told diet pop isn't a good for weight loss. The reason (and it's absurd): Chemicals. Have you ever seen anyone who isn't fat drinking diet pop?, she asked me. I'm not the person to ask such questions, but even if it were true, it doesn't support her claim.

Stomach Crunches on Swiss Ball: 40 reps x 9 sets with 3KG medicine ball (Right/Left/Centre).

Bicep Curls on Swiss Ball: 9kg x 20 reps x 9 sets.

Chest Press on Swiss Ball: 9kg x 30 reps x 9 sets.

No Leg Lunges.

No Squats

Lots of stretching as usual. I've definitely gotten into the habit of stretching and it makes a difference.

Posted 2009/06/16 at 20h38ET in Exercise. [View single entry]

Monday, June 15, 2009

I

've been doing so many stomach crunches with a 3KG medicine ball (9 sets with 40 reps) day after day that it has become too easy. I think I have to do 50 reps or as many as needed to "feel the burn." I also realized I was concentrating on my abdominals and ignored my obliques. The former run down the middle, the later on each side. You have to do a different motion to get a full workout of the obliques. I've adjusted.

Today was a full weights day (i.e., heavier weights). For time reasons, to save time, I didn't do any leg lunges or leg squats. I'm not sure how many times I should do these exercises each week. Once or twice, max three times a week.

Bench Press: 14kg x 25 reps x 3 sets

Inclined Bench Press: 14kg x 20 reps x 3 sets.

Tricep Presses on Swiss Ball: 18kg x 20 reps x 3 sets.

Stomach Crunches on Swiss Ball: 40 reps x 9 sets with 3KG medicine ball. 3 sets centre, 3 sets to right, 3 sets to left.

Bicep Curls on Swiss Ball: 9kg x 20 reps x 9 sets.

Posted 2009/06/15 at 21h50ET in Exercise. [View single entry]

Thursday, June 11, 2009

M

y exercise routine continues to change based on new information. For example on Monday, after seven days in a row of leg lunges and leg squats, I woke up to an aching pain in the top of my knees. Nothing painful, just enough to let me know they were there. A few bends of my leg and the ache was gone. I think I know what is happening and it's nothing too serious. Age is creeping up and knees tend to take a punishment over the years. There is nothing wrong with my form, it's simply too much use. As a result I decided to stop doing leg lunges and squats. That was Monday and Tuesday. I should have got back to it yesterday since it was a none cardio day but only realized it afterwards. Today was a cardio day, 30 minutes on the elliptical machine so it didn't make any sense to me to do any today. Tomorrow I will. In the future I won't do 630 reps of leg squats during one week, especially not every single day. The same for 1260 leg lunges. That's a lot of bending on the knees. but how many times did I bend my knees doing 15 mins on the stepmill, three or four times a week? Not sure. And 90 minutes on the treadmill? It's not the first time I've felt this pain, but it's rare. That's the good news. The bad news, as you age, it'll be less rare and there's not a great deal you can do to prevent it and stay physically fit.

And another change. In the last few weeks I've drastically increased the amount of exercising I've done. The emphasis was on bicep curls and stomach crunches and legs. I've mentioned the legs with some negative side effects. No ill effects on the arms or stomach. There is however noticeably more definition and that's a good thing. On Tuesday I started applying the same technique (lots of reps with light weights) for the chest press which works the chest and triceps. I expect it should work as well. We shall see.

The best part is I hit 90.5 KG again today. That's my recent new low. I hope to see 89 something in a week or so. My target weight is between 80 and 85. I will get there.

Note: Weight amount refers to a free-weight for one hand.

Stomach Crunches on Swiss Ball: 40 reps x 9 sets with 3KG medicine ball.

Bicep Curls on Swiss Ball: 9kg x 20 reps x 9 sets.

Chest Press on Swiss Ball: 9kg x 30 reps x 9 sets.

No Leg Lunges.

No Squats

Posted 2009/06/11 at 21h17ET in Exercise. [View single entry]

Thursday, June 4, 2009

I

n the last couple of weeks I have increased the intensity and length of my workouts. I'm pushing myself to get trimming, leaner and toned. I'm seeing results. I hit a new low with my weight 90.5 KG. That was no fluke. The fat is disappearing. The tire around my waist is less noticeable. I have visions of it disappearing. It's possible given what I've been doing and the results I've seen.

Today was a long, solid workout. 30 minutes of cardio followed by weights. I thought about only doing 6 sets instead of 9 but did 9. I want to keep my promise on doing it everyday this week. It's part of my plan to see results.

Stomach Crunches on Swiss Ball: 40 reps x 9 sets with 3KG medicine ball.

Bicep Curls on Swiss Ball: 9kg x 20 reps x 9 sets.

Leg Lunges: 10 reps x 9 sets - Left/Right

Squats: 10 reps x 9 sets.

Posted 2009/06/04 at 21h01ET in Exercise. [View single entry]

Wednesday, June 3, 2009

I

keep tweaking my weights routine. I was on a 6 rotation workout with two types of bench presses every other rotation. Now it's 9 rotations with the two bench presses and a tricep press.

The other tweak has been to increase the resistance, increase the weight load. I was too used to the weights I had been doing.

Bench Press: 14kg x 25 reps x 3 sets

Inclined Bench Press: 14kg x 20 reps x 3 sets.

Tricep Presses on Swiss Ball: 18kg x 20 reps x 3 sets. (Changed weight/reps).

Stomach Crunches on Swiss Ball: 40 reps x 9 sets with 3KG medicine ball.

Bicep Curls on Swiss Ball: 9kg x 20 reps x 9 sets.

Leg Lunges: 10 reps x 9 sets - Left/Right

Squats: 10 reps x 9 sets.

That is one solid workout.

Posted 2009/06/03 at 20h05ET in Exercise. [View single entry]

Tuesday, June 2, 2009

I

was only going to do cardio followed by stomach crunches and bicep curls and even then only 6 sets. That turned into 9 sets and I did leg lunges and leg squats. I'm going to try it all week and see if I notice any difference.

30 minutes on the elliptical machine. A solid workout on it.

Stomach Crunches on Swiss Ball: 40 reps x 9 sets with 3KG medicine ball.

Bicep Curls on Swiss Ball: 9kg x 20 reps x 9 sets.

Leg Lunges: 10 reps x 9 sets - Left/Right

Squats: 10 reps x 9 sets.

Posted 2009/06/02 at 20h50ET in Exercise. [View single entry]

Monday, June 1, 2009

I

planned to do weights today and I did.

I also wanted to increase the weights on some exercises that were getting too easy. Increase the weight and reduce the reps. I'm hoping this will result in a better workout--better results. We shall see.

Bench Press: 14kg x 25 reps x 3 sets

Inclined Bench Press: 14kg x 20 reps x 3 sets (Changed weights/reps).

Stomach Crunches on Swiss Ball: 40 reps x 9 sets with 3KG medicine ball.

Bicep Curls on Swiss Ball: 9kg x 20 reps x 9 sets (Changed weights/reps).

Tricep Presses on Swiss Ball: 14kg x 25 reps x 3 sets.

Leg Lunges: 10 reps x 9 sets - Left/Right

Squats: 10 reps x 9 sets.

Posted 2009/06/01 at 21h11ET in Exercise. [View single entry]

Sunday, May 31, 2009

S

ince Monday is a weights day, I couldn't do weights today and I didn't feel like going swimming or twirling away on some cardio machine, but I wanted to do something and decided on a minimum of stomach crunches and bicep curls. When I got home I realized I had done these same two exercises everyday this week. That's a first.

Is it making a difference? I think so but it's hard to tell. I just keep at it knowing there is improvement even it's not immediately noticeable.

Stomach Crunches on Swiss Ball: 40 reps x 9 sets with 3KG medicine ball.

Bicep Curls on Swiss Ball: 7kg x 25 reps x 9 sets

Posted 2009/05/31 at 20h58ET in Exercise. [View single entry]

Saturday, May 30, 2009

T

his is the sort of workout I like. A solid 30 minutes on the elliptical machine followed by some weights and stretching. Lots of sweat and no difficulty doing it.

Stomach Crunches on Swiss Ball: 40 reps x 9 sets with 3KG medicine ball.

Bicep Curls on Swiss Ball: 7kg x 25 reps x 9 sets

Posted 2009/05/30 at 20h58ET in Exercise. [View single entry]

Friday, May 29, 2009

S

ince it was Friday, a part of me wanted to leave early, but I realized there was no point. I might as well put in a long workout and did.

I also decided to increase the number of reps I do for stomach crunches. It was becoming too easy. Same for the bench press.

Bench Press: 14kg x 25 reps x 3 sets

Inclined Bench Press: 11kg x 25 reps x 3 sets

Stomach Crunches on Swiss Ball: 40 reps x 9 sets with 3KG medicine ball.

Bicep Curls on Swiss Ball: 7kg x 25 reps x 9 sets

No Tricep Presses.

Leg Lunges: 10 reps x 9 sets - Left/Right

Squats: 10 reps x 9 sets.

Posted 2009/05/29 at 19h59ET in Exercise. [View single entry]

Thursday, May 28, 2009

I

t feels great to be able to do a full 30 minutes of cardio and that's what I did today. I followed it up with bicep curls and stomach crunches and stretching.

Stomach Crunches on Swiss Ball: 30 reps x 9 sets with 3KG medicine ball.

Bicep Curls on Swiss Ball: 7kg x 25 reps x 9 sets

Posted 2009/05/28 at 19h06ET in Exercise. [View single entry]

Wednesday, May 27, 2009

I

love the fact I can do a full weights workout and not be bothered and troubled with breathing problems. The allergy symptoms are pretty much gone.

Lateral Back 27 kg x 25 reps x 3 sets

Vertical Back 27 kg x 25 reps x 3 sets

Stomach Crunches on Swiss Ball: 30 reps x 9 sets with 3KG medicine ball.

Bicep Curls on Swiss Ball: 7kg x 25 reps x 9 sets

Tricep Presses on bench: 14kg x 25 reps x 3 sets.

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Posted 2009/05/27 at 20h54ET in Exercise. [View single entry]

Tuesday, May 26, 2009

T

hank you, thank you, thank you. I was able to do a full thirty minutes on the elliptical machine without feeling I was going to die from a lack of oxygen. Relief from the allergies. I haven't reached total relief, but it's a big, big improvement.

I had time and followed-up my cardio with stomach crunches and bicep curls. Since I don't use heavy weights, it's possible to do them everyday.

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 3KG medicine ball.

Bicep Curls on Swiss Ball: 7kg x 25 reps x 6 sets

Posted 2009/05/26 at 19h43ET in Exercise. [View single entry]

Monday, May 25, 2009

S

omehow I managed to miss getting to the gym four of the previous eight days. There's two Sundays in there where I decided to take a day off to rest. There was a Holiday Monday where I managed to miss getting to the gym and on the last Wednesday I had a board meeting to attend and prep for and didn't get in to the gym before hand and it was too late and too nice an evening to go in the evening afterwards. That's four days in total. I have done that since last summer when I was injured and could barely walk.

My long-term average is still over six days a week and my average for 2009 is well over that average. I still get in a lot more exercise than most people.

Since it was a Monday, that means a weights day so I can get three weights days in during the week. No holding back today and no problems breathing. The allergy symptoms have eased away--thankfully.

As I walked around before going to the gym I felt tightness and soreness in my thighs and hamstring. I'm sure it was from doing leg exercises on Saturday and the fact I had gotten away from doing them. The key to doing leg lunges and leg squats is to do them regularly--several times a week. The more days between these exercises and your leg muscles forget they know how to do them and since they are such an intense exercise, the result can be painful.

Bench Press: 11kg x 25 reps x 3 sets

Inclined Bench Press: 11kg x 25 reps x 3 sets

Stomach Crunches on Swiss Ball: 30 reps x 9 sets with 3KG medicine ball.

Bicep Curls on Swiss Ball: 7kg x 25 reps x 9 sets

Tricep Presses on bench: 14kg x 25 reps x 3 sets.

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Posted 2009/05/25 at 20h07ET in Exercise. [View single entry]

Wednesday, May 20, 2009

F

or the last two weeks I've been battling allergies. The symptoms are familiar. When they wouldn't go away and seemed to get worse, I decided to buy some medication to treat the problem. It worked except for my breathing. The tablets aren't designed for that. Yesterday I was on the elliptical machine with great difficulty breathing. It was arduous. My pace was slow and I thought about stopping over and over again. Today was a slight improvement, but even doing my weights routine was a struggle. Breathing is obviously crucial to an effective workout. I got in two rotations instead of three and didn't bother with leg squats or lunges.

Bench Press: 11kg x 25 reps x 2 sets

Inclined Bench Press: 11kg x 25 reps x 2 sets

Stomach Crunches on Swiss Ball: 30 reps x 4 sets with 3KG medicine ball.

Bicep Curls: 7kg x 25 reps x 4 sets

Tricep Presses on bench: 14kg x 25 reps x 3 sets.

Posted 2009/05/20 at 19h18ET in Exercise. [View single entry]

Saturday, May 16, 2009

I

had planned to do some weights followed by a swim. I did the weights but didn't want to go swimming. Not sure why, just the way I felt today. Should I mention stretching as well. I haven't been doing that in my web postings but every time I do weights, I do stretching and sometimes when I do cardio.

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 3KG medicine ball.

Because the 2KG ball was being used and the 1KG was too light, I used the 3KG. I may use it going forward. It's not too heavy or too large like the 5KG.

Bicep Curls on Swiss Ball: 7kg x 25 reps x 6 sets

Posted 2009/05/16 at 20h10ET in Exercise. [View single entry]

Friday, May 15, 2009

I

felt good today. First day with medication to help with the allergy symptoms. It seems to be working.

Because I had a bit of extra time, I did one extra set of the stomach crunches and bicep curls.

A few years ago I had an accident where my left leg had to be surgically reconstructed. The result was an inability to use it for many weeks and during that time the muscle weakened. To this day, there is a difference in the size of my muscles on my left leg and right. I'm thinking I should go more leg exercises just on the left and see how long it takes to get to the same size. (Assuming that's possible).

Stomach Crunches on Swiss Ball: 30 reps x 7 sets with 2KG medicine ball.

Bicep Curls on Swiss Ball: 7kg x 25 reps x 7 sets

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Lateral Back 27 kg x 25 reps x 3 sets

Vertical Back 27 kg x 25 reps x 3 sets

Posted 2009/05/15 at 16h48ET in Exercise. [View single entry]

Thursday, May 14, 2009

A

fter going through what I did on Monday and Tuesday, it was a great relief to be able to get on the elliptical machine for 30 minutes and not have trouble breathing and hence be able to complete the workout and feel good about it when it was over.

I hate allergies and don't understand how I got them as an adult but never had a problem with them when I was young.

Posted 2009/05/14 at 19h56ET in Exercise. [View single entry]

Wednesday, May 13, 2009

M

y workouts on Monday and Tuesday were two of the worst, toughest ones I've ever had. I've been fighting allergies with all the usual symptoms plus difficulty breathing. It made it extremely difficult to workout and perhaps I shouldn't have. Today things turned around and was back to normal. No troubles breathing and hence it didn't limit my ability to exercise.

A full weights workout.

Bench Press: 11kg x 25 reps x 3 sets

Inclined Bench Press: 11kg x 25 reps x 3 sets

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls: 9kg x 15 reps x 6 sets

Tricep Presses on bench: 14kg x 25 reps x 3 sets.

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Posted 2009/05/13 at 19h54ET in Exercise. [View single entry]

Tuesday, May 12, 2009

I

've been battling allergies. The symptoms include difficulty breathing and it greatly affected my exercise today just as it had yesterday.

It was a cardio day and I planned to do 30 minutes on the elliptical machine and that's what I did, but it was tough. My breathing was laboured. I had to slow my pace and on several times I thought about stopping but kept going.

I'm not sure if I did the right thing, but I'd probably have to pass out to stop. There moments when I thought that might happen.

If that wasn't enough, I did stomach crunches and bicep curls afterwards.

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls on Swiss Ball: 9kg x 15 reps x 6 sets

I decided to increase the weight for the bicep curls because 7kg seemed too easy but as I always do I lower the reps until I get used to the increased weight. It's my way of avoiding injury.

Posted 2009/05/12 at 19h42ET in Exercise. [View single entry]

Monday, May 11, 2009

T

oday was one of the toughest workouts I've had and I realized a few things. I realized I was having trouble breathing because of allergies. The kind of trouble where it's difficult to breathe which means I'm not getting enough oxygen. A lack of oxygen means I feel lethargic and my body doesn't heal as quickly after workouts. That explains why I've been the way I've felt the past few days. Then today, it was a struggle to do the workouts. I probably shouldn't even has tried. My breathing was laboured. I took longer rests between sets just to suck air. Normally I'd do three rotations, but cut it to two. I'm amazed I got through two.

Bench Press: 11kg x 25 reps x 2 sets

Inclined Bench Press: 11kg x 25 reps x 2 sets

Stomach Crunches on Swiss Ball: 30 reps x 4 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 4 sets

Tricep Presses on bench: 14kg x 25 reps x 2 sets.

Leg Lunges: 10 reps x 4 sets - Left/Right

Squats: 10 reps x 4 sets.

Posted 2009/05/11 at 20h31ET in Exercise. [View single entry]

Sunday, May 10, 2009

I

t wasn't planned this way, but it seemed like right thing to do.

I felt soreness in my knees today. I haven't felt that in several months, but it happens more frequently. It's an age thing I suspect.

Plus my thigh and gluts felt stiff and store.

It's because I was doing leg squats and leg lunges on Friday and haven't been doing them frequently.

So the prescription? Take the day off and rest my body. Not a bad idea.

Posted 2009/05/10 at 21h17ET in Exercise. [View single entry]

Saturday, May 9, 2009

I

made it to the gym for my swim. A typical workout for Saturday. In the pool for 30 minutes and 30 laps. That's what I wanted.

Posted 2009/05/09 at 21h12ET in Exercise. [View single entry]

Friday, May 8, 2009

E

ven though I got to the gym late on this Friday, I put in a full workout--a long one. It's what I needed.

Bench Press: 11kg x 25 reps x 3 sets

Inclined Bench Press: 11kg x 25 reps x 3 sets

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 6 sets

Tricep Presses on bench: 14kg x 25 reps x 3 sets. I forgot I was doing them on the Swiss ball going forward.

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Have to get regular leg lunges and squats in to my routine, even if it's just one set. They are a must.

Posted 2009/05/08 at 20h41ET in Exercise. [View single entry]

Thursday, May 7, 2009

A

solid 30 minutes on the elliptical machine. Felt all right. I wanted to do more afterwards and did.

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 6 sets

Posted 2009/05/07 at 20h11ET in Exercise. [View single entry]

Wednesday, May 6, 2009

B

ench Press: 11kg x 25 reps x 3 sets

Inclined Bench Press: 11kg x 25 reps x 3 sets

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 6 sets

No Leg Lunges.

No Squats.

Posted 2009/05/06 at 19h28ET in Exercise. [View single entry]

Tuesday, May 5, 2009

I

t was one of those days where I felt rushed for time and did just 30 minutes on the elliptical machine. It was a hard workout. My t-shirt was completely soaked when I was done.

That's four days in a row without doing any weights. Not sure how I'll get three weights workouts in this week.

During the workout it felt hard as if I was out of shape. Not sure what the problem is? Am I getting out of shape? Getting older? Not hydrated enough? All of those things? I'm just not sure. One thing I am sure about is I will continue my workouts. Want to.

Posted 2009/05/05 at 19h26ET in Exercise. [View single entry]

Monday, May 4, 2009

N

o workout today. The 14 day streak is over. The longest of the year is 35 days. My long-term average is 6.0129, well above 6 days per week.

Posted 2009/05/04 at 20h48ET in Exercise. [View single entry]

Sunday, May 3, 2009

I

t was either going to be a swim day or cardio n the machine and I chose the later. I felt I needed a harder workout. 30 minutes the elliptical machine. Maybe in the coming week I'll get in 45 or 60 minutes during a cardio day. We shall see.

Posted 2009/05/03 at 20h46ET in Exercise. [View single entry]

Saturday, May 2, 2009

I

got to the gym to swim some laps at 17h30. No weights before, not enough time.

The pool was virtually empty. It's a bit eerie to be in the pool alone.

20 minutes, 20 laps. An light workout.

Posted 2009/05/02 at 20h28ET in Exercise. [View single entry]

Friday, May 1, 2009

B

ench Press: 11kg x 25 reps x 3 sets

Inclined Bench Press: 11kg x 25 reps x 3 sets

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 6 sets

No Leg Lunges.

No Squats.

Posted 2009/05/01 at 19h58ET in Exercise. [View single entry]

Thursday, April 30, 2009

I

t was a cardio only day and I did 30 minutes on the elliptical machine accept part way through my stomach was off. I had to push through it. I wonder if it was a result of not having enough liquids in me. Not sure.

I was in no shape afterwards to do stomach crunches.

Since I haven't been doing as many leg lunges and leg squats, I could feel it today. My thighs were tight. Probably should have done some stretching, but I just wanted to leave.

Posted 2009/04/30 at 20h56ET in Exercise. [View single entry]

Wednesday, April 29, 2009

T

here are lot of companies that promise quick fixes when it comes to losing weight and getting into shape. They are full of shit. To lose fat and gain muscle takes effort, discipline and time. That later means patience, which means no quick fixes. To think otherwise is nuts.

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls on Swiss Ball: 7kg x 25 reps x 6 sets

Tricep Presses on Swiss Ball: 14kg x 25 reps x 3 sets.

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Lateral Back 27 kg x 25 reps x 3 sets

Vertical Back 27 kg x 25 reps x 3 sets

Posted 2009/04/29 at 20h47ET in Exercise. [View single entry]

Tuesday, April 28, 2009

A

nother cardio day. 30 minutes on the elliptical machine. A good workout. I had thoughts of stretching and stomach crunches afterward, but felt rushed for time and didn't get to it.

Posted 2009/04/28 at 20h02ET in Exercise. [View single entry]

Monday, April 27, 2009

B

ench Press: 11kg x 25 reps x 3 sets

Inclined Bench Press: 11kg x 25 reps x 3 sets

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 6 sets

No Leg Lunges.

No Squats.

Posted 2009/04/27 at 20h54ET in Exercise. [View single entry]

Sunday, April 26, 2009

S

ince it was Sunday I was supposed to go swimming. It didn't happen. The pool is open from 16h to 17h and I wasn't able to get their in time. Instead of swimming I did 30 minutes on the elliptical machine. That's always a good workout.

Posted 2009/04/26 at 22h19ET in Exercise. [View single entry]

Saturday, April 25, 2009

S

ince it's Saturday I planned to swim some laps--one of those easy workouts, but I forgot to bring my swim trunks. Oops. Ugh. I've could have gone au naturel--I was the only one in the pool--but I decided to go in with my workout shorts. What the hell. It worked. There was an interesting side effect. Since they are skin tight, I was swimming laps much faster. My swim trunks are baggy and must create drag.

I also put in some time in the gym before my swim.

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 6 sets

Posted 2009/04/25 at 19h42ET in Exercise. [View single entry]

Friday, April 24, 2009

A

nother change in my routine where I did 9 sets of stomach crunches and bicep curls--not sure if it's too much, maybe.

Bench Press: 11kg x 25 reps x 3 sets

Inclined Bench Press: 11kg x 20 reps x 3 sets

Tricep Presses: 14kg x 25 reps x 3 sets.

Stomach Crunches on Swiss Ball: 30 reps x 9 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 9 sets

No Leg Lunges.

No Squats.

Posted 2009/04/24 at 19h23ET in Exercise. [View single entry]

Thursday, April 23, 2009

W

eights yesterday so cardio today.

Yesterday I weighed in at 91.5 KB. I had the same measurement today. I haven't been at that weight in quite some time. My exercise and diet are working to lose fat and gain muscle. If you keep at it, eventually you'll see results, but the trick is to keep at it, day after day and month after month.

Losing weight and getting fit is a long-life pursuit. You can't expect miracles from a few weeks of exercise.

I try to follow a routine with my exercise, but as I try different things, it changes. These days my cardio day workout is now 30 minutes on the elliptical machine followed by stretching and six sets of stomach crunches. I figure I might as well do it.

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 2KG medicine ball.

Posted 2009/04/23 at 19h19ET in Exercise. [View single entry]

Wednesday, April 22, 2009

I

've gotten used to the stomach crunches on the Swiss ball. I wonder if I shouldn't do more workouts with it.

Lateral Back 27 kg x 25 reps x 3 sets

Vertical Back 27 kg x 25 reps x 3 sets

Stomach Crunches on Swiss Ball: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 6 sets

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Posted 2009/04/22 at 18h41ET in Exercise. [View single entry]

Tuesday, April 21, 2009

W

eights yesterday so it was a cardio only day today. My schedule was such that the earliest I could get to the gym was 18h and I thought about skipping it, but didn't. I did a hard 30 minutes on the elliptical machine followed by stretching. I've managed to get stretching in but added a twist--more stomach crunches. Apparently you can do those exercises everyday and decided to put some in. See how that goes.

Stomach Crunches on Swiss Ball: 30 reps x 4 sets with 2KG medicine ball.

Posted 2009/04/21 at 20h22ET in Exercise. [View single entry]

Monday, April 20, 2009

T

oday was a weights day, chest and arms, and I did that but changed my stomach crunches because the bench I normally use was being repaired. I used a Swiss ball instead and was surprised at how much more intense it was. I couldn't do as many as my stomach muscles simply tightened up. I think I'll be using it in the future.

Bench Press: 11kg x 25 reps x 3 sets

Inclined Bench Press: 11kg x 20 reps x 3 sets

Stomach Crunches on Swiss Ball: 15 reps x 3 sets and 20 reps x 5 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 6 sets

No Leg Lunges.

No Squats.

Posted 2009/04/20 at 19h22ET in Exercise. [View single entry]

Saturday, April 18, 2009

T

here were no holidays this week to screw up my workout schedule and went to the gym for a swim except I ran errands before hand and was early. The pool isn't open for laps until 17h30. With 30 minutes to wait, I decided to go into the gym and do some bicep curls and stomach crunches.

And again with nice weather, the place seemed vacant

Bicep Curls: 7kg x 25 reps x 3 sets

Stomach Crunches: 30 reps x 4 sets with 2KG medicine ball.

And stretching as always these days. It makes a difference.

Posted 2009/04/18 at 19h30ET in Exercise. [View single entry]

Friday, April 17, 2009

I

t was a hot, summer-like day and even I thought about skipping my workout but I went. A weights day.

Bench Press: 11kg x 25 reps x 3 sets

Bicep Curls: 7kg x 25 reps x 6 sets

Tricep Presses: 14kg x 25 reps x 3 sets.

Stomach Crunches: 30 reps x 6 sets with 2KG medicine ball.

No Leg Lunges.

No Squats.

Posted 2009/04/17 at 18h21ET in Exercise. [View single entry]

Thursday, April 16, 2009

C

ardio and stretching--the 1,2 for a non-weights workout.

Today was the warmest day of the year--sunny and warm. The result was predictable. When I arrived, the parking lot looked empty. I imagine some people went golfing and others didn't like the idea of being inside.

Posted 2009/04/16 at 18h22ET in Exercise. [View single entry]

Wednesday, April 15, 2009

F

or a while I had three different weights workouts and I alternated between them--chest, arms and back. In the last week I've changed it again to just two--chest and back. Arms are now included in both workouts. I don't know if that's the right approach, but it's what I'm doing until I decide to change it again.

The result of the extra arm exercises is I can feel and see the difference.

Lateral Back 27 kg x 25 reps x 3 sets

Vertical Back 27 kg x 25 reps x 3 sets

Stomach Crunches: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 6 sets

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Posted 2009/04/15 at 17h37ET in Exercise. [View single entry]

Tuesday, April 14, 2009

A

s planned I was the gym for my cardio workout. 30 minutes on the elliptical machine. I've only been using that machine of late. It's been a while since I've been on the treadmill, bike, or StepMill. Whatever I'm doing is working. I know I'm losing fat cells and toning my muscles. I was at 92 KG today--the lowest my weight has been at in a while.

Posted 2009/04/14 at 19h55ET in Exercise. [View single entry]

Monday, April 13, 2009

I

guess it was better to take a day off on Sunday. Hard to say.

Today, being Monday, was a weights day. It was a full 60 minutes workout.

Bench Press: 11kg x 25 reps x 3 sets

Inclined Bench Press: 11kg x 20 reps x 3 sets

Stomach Crunches: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 6 sets

Leg Lunges: 10 reps x 6 sets - Left/Right

No Squats.

Posted 2009/04/13 at 17h57ET in Exercise. [View single entry]

Saturday, April 11, 2009

T

he Kitchener Y was opened today and I went as I usually would. I had planned to do weights and swimming. I did the weights, but skipped the swimming. I felt rushed for time with so many other things to do. Since the Y is closed on Sunday for another holiday, no swimming at all this week. It's been several months since I haven't gone swimming at least once during the week.

Posted 2009/04/11 at 19h37ET in Exercise. [View single entry]

Friday, April 10, 2009

B

ecause today was a holiday, the Kitchener Y was closed. The one in Cambridge doesn't close and since I wanted to get in a workout today, I drove all the way over there. A cardio day. It's always a bit unsettling to change my routine. I'm used to the locker room, the people, the equipment at the Kitchener Y. The one in Cambridge seems alien. I got in 30 minutes of cardio on the elliptical machine.

Posted 2009/04/10 at 20h14ET in Exercise. [View single entry]

Thursday, April 9, 2009

W

eights on Monday and weights today. The focus was on back exercises, but I've been doing more bicep curls than I have in the past--not sure why.

I've noticed that my stomach muscles are firmer. All those sit-ups or stomach crunches. If you do 500 of them week after week, it's going to have an effect. The stomach muscles will get stronger, but it has nothing to do with burning fat cells around your waist. You can't control where the fat cells come and go.

Lateral Back 27 kg x 25 reps x 3 sets

Vertical Back 27 kg x 25 reps x 3 sets

Stomach Crunches: 30 reps x 6 sets with 2KG medicine ball.

Bicep Curls: 7kg x 25 reps x 6 sets

No Leg Lunges or squats.

Posted 2009/04/09 at 19h02ET in Exercise. [View single entry]

Wednesday, April 8, 2009

I

n the last six days, I went to the gym five times. On the weekend it was about swimming laps, Monday was weights for arms and chest. Yesterday and today was cardio only. 30 minutes on the elliptical machine. I pushed hard both days and found since I haven't been doing as much cardio as I have in the past, I can feel it. I can't go as hard for as long. But then again, maybe age is creeping in. I am losing weight and that's both my diet (less calories in) and more weight training--more muscles means a higher metabolism. I don't know for sure if any of this is true, but I like to believe it.

Posted 2009/04/08 at 21h39ET in Exercise. [View single entry]

Thursday, April 2, 2009

A

few weeks ago I seemed to have found a change in my diet that was showing results. I wasn't hungry and I was losing weight. That was before this weeks. Same routine, but not as significant weight loss. I don't get it.

Today was a cardio day. 30 minutes on the elliptical machine. Lots of sweat.

Tomorrow will be a weights day. I think. I haven't taken a day off this week and I could and probably should and since I want to swim on Sat/Sun. Well. Maybe my easy Sunday swim will be my day off. We shall see.

Posted 2009/04/02 at 20h40ET in Exercise. [View single entry]

Wednesday, April 1, 2009

B

icep Curls: 7kg x 25 reps x 3 sets

Tricep Presses: 14kg x 25 reps x 3 sets.

Stomach Crunches: 30 reps x 6 sets with 2KG medicine ball.

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

It is possible to work up a sweat while doing the above.

Posted 2009/04/01 at 19h08ET in Exercise. [View single entry]

Tuesday, March 31, 2009

I

thought perhaps I'd get in 60 mins of cardio today. I haven't done that in a while and thought I needed it. Well, it didn't happen. I am working on five hours sleep today--not enough for me--so I'm dragging my ass today. Funny thing is, I felt alive and full of energy after my 30 mins on the elliptical machine. That's no surprising, I usually feel better after my workout.

Posted 2009/03/31 at 18h28ET in Exercise. [View single entry]

Monday, March 30, 2009

A

nother busy Monday and I almost decided not to workout today, but I did. I wouldn't call it a full workout, but it was better than nothing.

Lateral Back 27 kg x 25 reps x 3 sets

Vertical Back 27 kg x 25 reps x 3 sets

Stomach Crunches: 30 reps x 4 sets with 2KG medicine ball.

No Leg Lunges or squats.

Posted 2009/03/30 at 20h07ET in Exercise. [View single entry]

Sunday, March 29, 2009

I

had to go to the gym today for a workout and did. 30 mins in the pool doing laps. I wasn't exactly sprinting down the lane, but it's a good, light Sunday afternoon workout.

Posted 2009/03/29 at 18h14ET in Exercise. [View single entry]

Saturday, March 28, 2009

I

solved my problem. I wanted to go swimming today and did. I also wanted to get in some weights and did. It turned out to be 90 minute workout, but I reached my objective for this week.

Bicep Curls: 7kg x 25 reps x 3 sets

Bench Press: 11kg x 25 reps x 3 sets

Inclined Bench Press: 11kg x 20 reps x 3 sets

Stomach Crunches: 30 reps x 6 sets with 2KG medicine ball.

Posted 2009/03/28 at 19h14ET in Exercise. [View single entry]

Friday, March 27, 2009

I

went to the gym and had a pre-workout shower. As I dried off I debated whether I should stay or leave. I started to dress to leave and backtracked. I put on my workout clothes and did 30 minutes on the elliptical machine. I wasn't pushing it but I still worked up a sweat. It counts as a workout.

I thought I might do weights today. Nope. Not sure about tomorrow or Sunday. Weights tomorrow or not? That is the question.

Posted 2009/03/27 at 20h06ET in Exercise. [View single entry]

Thursday, March 26, 2009

T

he change in my diet is making a big difference in my weight loss. I hit 92.2 KG today. The weight, fat, is coming off and staying off. I feel slimmer.

Bicep Curls: 7kg x 25 reps x 3 sets

Tricep Presses: 14kg x 25 reps x 3 sets.

Stomach Crunches: 30 reps x 6 sets with 2KG medicine ball.

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

I face a dilemma. I want to go swimming on Saturday and Sunday. I want three weight workouts this week (I've done two). And I shouldn't do weights on consecutive days. Something's got to give. Do I do weights tomorrow or on Saturday or Sunday? Do I accept two weight workouts this week and cardio tomorrow? Not sure. I'll know tomorrow.

Posted 2009/03/26 at 19h20ET in Exercise. [View single entry]

Wednesday, March 25, 2009

T

oday was a cardio day. I did 30 minutes on the elliptical machine but for some reason my legs felt like lead today. I wonder if my cutback in the amount of cardio I'm doing is catching up to me. Could be, but I'm not sure. Remembered to do my stretching afterwards. I have discovered the motivation for remembering and doing it, but I'm not telling.

Since my early twenties I've worn glasses to see for distance. They are weak (1.50) but I need them if I want to see clearly. I used to be able to read while wearing them. Not anymore. I'm getting to the point in life where I need reading glasses. Yuck. I guess need bifocals and don't want to admit it.

Posted 2009/03/25 at 20h30ET in Exercise. [View single entry]

Tuesday, March 24, 2009

F

or various reasons I was talking myself into not going to the gym this afternoon. It's one of those inner monologues where excuses are created, reasons are developed for why it would be okay to not go. Well, if you buy into it, you'll keep doing it and miss more workout days than you should. Call it discipline. I recognized the signs and went to the gym for a one hour weights workout.

Lateral Back 27 kg x 25 reps x 3 sets

Vertical Back 27 kg x 25 reps x 3 sets

Stomach Crunches: 30 reps x 6 sets with 2KG medicine ball. I can definitely feel tighter stomach muscles.

Leg Lunges: 10 reps x 6 set - Left/Right.

Squats: 10 reps x 6 sets.

Posted 2009/03/24 at 19h01ET in Exercise. [View single entry]

Monday, March 23, 2009

F

or a number of reasons I didn't go to the gym for a workout today. I'm not going to feel guilty about it. My long-term average is above six days a week and close to 6.5 in 2009. Can't exercise everyday.

Tomorrow I will go--just not sure if it's cardio only day or a weights day. We shall see.

Posted 2009/03/23 at 18h17ET in Exercise. [View single entry]

Sunday, March 22, 2009

S

ince it was Sunday, it was time for a relaxing swim. I wasn't pushing myself and only did 20 laps. It was a like in the park instead of a run.

Posted 2009/03/22 at 20h34ET in Exercise. [View single entry]

Saturday, March 21, 2009

Day 9 of 9

A

nother Saturday. I had done three weights exercise in the week already so it was time for a swim.

The swims have gotten longer and I suppose easier. 40 laps today. I can see I might get up to 50 or 60. Possible.

Posted 2009/03/21 at 20h33ET in Exercise. [View single entry]

Friday, March 20, 2009

Day 8 of 8

T

hird weights day this week.

Bicep Curls: 7kg x 25 reps x 3 sets

Tricep Presses: 14kg x 25 reps x 3 sets.

Stomach Crunches: 30 reps x 6 sets with 2KG medicine ball. How I know? It has 2KG stamped on it in big white lettering.

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Posted 2009/03/20 at 18h22ET in Exercise. [View single entry]

Thursday, March 19, 2009

Day 7 of 7

I

'm feeling a bit worn out and tired at the moment. No reason for it, but I'm sure going to the gym for my workout didn't help. Usually it does.

Today was a cardio only day. 30 minutes on the elliptical machine. I was going at a slower pace than I might otherwise go at. RPM around 70. Still, it was a workout and I broke a sweat.

Someday soon I'll take a day off. Maybe tomorrow. It is Friday, my day off, but it always seems to be my busiest day.

Posted 2009/03/19 at 18h28ET in Exercise. [View single entry]

Wednesday, March 18, 2009

Day 6 of 6

I

n a way I've become a gym rat. I didn't think it would happen, but one day leads to another, then a week or two then a few months and it just happens.

You can't say I'm lazy. You can't say I'm undisciplined.

Today was a weights day. Back exercises.

Lateral Back 27 kg x 25 reps x 3 sets

Vertical Back 27 kg x 25 reps x 3 sets

Stomach Crunches: 25 reps x 6 sets with 2KG medicine ball. That's a heftier size.

Leg Lunges: 10 reps x 6 set - Left/Right.

Squats: 10 reps x 6 sets.

Long-term average is now 6.0027.

Posted 2009/03/18 at 17h52ET in Exercise. [View single entry]

Tuesday, March 17, 2009

Day 5 of 5

S

ince I did weights yesterday, today was a cardio only day. 30 minutes on the elliptical machine at level 7. I've gone harder for 30 minutes, but it was still a good workout.

The best news is my new diet is showing results. I weighted in at 93 KG today. I haven't there for a while. I've eliminated some of my caloric intake and eventually it has to mean weight loss, but it could mean other things as well. So far so good.

No pain in my knees today. Not sure what is going one.

Posted 2009/03/17 at 17h06ET in Exercise. [View single entry]

Monday, March 16, 2009

Day 4 of 4

T

oday was a weights day and it should be chest exercises since I hadn't done any in almost two weeks. I missed one day of weights last week.

I noticed when I was doing leg lunges, I felt a pain in the top of my knee. I haven't noticed that in quite some time. What does it mean? It's not good, that much I know.

Bench Press: 11kg x 25 reps x 3 sets

Inclined Bench Press: 11kg x 20 reps x 3 sets

Stomach Crunches: 30 reps x 6 sets with 1KG medicine ball--a new method. 1KG feels light. I may switch to 2KG next time.

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Lots of stretching.

Posted 2009/03/16 at 17h24ET in Exercise. [View single entry]

Sunday, March 15, 2009

Day 3 of 3

H

ad to go to the gym today and I was torn between doing weights and swimming. I went with a swim.

Easy laps. Not pushing too hard. Just enough to say it was a workout. I've been doing more of that in the last few months. I'd rather do that than no go.

Posted 2009/03/15 at 17h24ET in Exercise. [View single entry]

Saturday, March 14, 2009

Day 2 of 2

H

ow long will this streak last? My longest? 238 days. That's right. The next longest is 105 straight days of exercise.

Today was a swim day. I was glad to see they have got the filters working, but every lane had three or four people--a bit too crowded.

Last weekend I thought about increasing the numbers of laps. I started doing 20 laps in the summer then 30 and today I did 40. That's a first. I know I can do more, but the swimming is a day-off type workout.

Posted 2009/03/14 at 19h46ET in Exercise. [View single entry]

Friday, March 13, 2009

Day 1 of 1

T

he worst of the flu/cold virus was on Thursday so on Friday I decided to get back to my exercise routine. I'm not sure if was the best move, but I didn't feel worse for wear. Since I had only one weights day so far this week, I decided it should be a weights day.

Bicep Curls: 7kg x 25 reps x 3 sets

Tricep Presses: 14kg x 25 reps x 3 sets.

Stomach Crunches: 25 reps x 6 sets

Some sets were 30 reps. I've gotten used to this workout. In the future I may use a medicine ball to increase the resistance.

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Long-term average is 5.9982--below 6 again, but by Sunday it'll be back to 6.0000.

Posted 2009/03/13 at 21h22ET in Exercise. [View single entry]

Thursday, March 12, 2009

I

caught another cold/flu virus. Ugh me! It sucks. It happened in February as well. Nothing to do but rest etc and wait. A few more days and it'll be over.

As result of this illness, I didn't go to the gym for my workout. I hope to go tomorrow, but we shall see.

Posted 2009/03/12 at 20h18ET in Exercise. [View single entry]

Wednesday, March 11, 2009

Day 33 of 33

T

oday was supposed to be a weights day, but I had a board meeting to go to at four o'clock which meant being there on time and preparation and I ended up with less time in the day for my workout than I wanted. I ended up doing a quick 30 minutes on the elliptical machine.

I'm also coming down with something. Same thing that happened a month ago. Ugh! So far I'm fighting through it but it seems to be getting worse.

Posted 2009/03/11 at 19h54ET in Exercise. [View single entry]

Tuesday, March 10, 2009

Day 32 of 32

I

have kept my streak alive. Not sure when I'll take a day off. Could be tomorrow. I've come down with another bug just like a month ago and I missed three days. Based on how I feel at the moment, I wouldn't go.

Today was a cardio only day. 30 minutes on the elliptical machine. Lots of sweat. Burnt 500 calories--at least that's what the machine.

Posted 2009/03/10 at 19h25ET in Exercise. [View single entry]

Monday, March 9, 2009

Day 31 of 31

W

eights and cardio.

15 mins on the StepMill machine to warm up. At level 7, it definitely got the blood pumping.

Lateral Back 27 kg x 25 reps x 3 sets

Vertical Back 27 kg x 25 reps x 3 sets

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: 10 reps x 1 set - Left/Right.

Squats: 10 reps x 1 sets.

Long-term average is now 6.0009.

Posted 2009/03/09 at 19h49ET in Exercise. [View single entry]

Sunday, March 8, 2009

Day 30 of 30

T

hat's 30 straight days of exercising, of working out. I said I would do it and I did. My long-term average is now 6.0000 days/week. No rounding. A full six.

Today I was swimming laps in the pool. I swam 30 laps without even thinking about it. I wonder if I should do 40 next time? Maybe.

Posted 2009/03/08 at 19h56ET in Exercise. [View single entry]

Saturday, March 7, 2009

Day 29 of 29

S

ince I did weights yesterday, today is a cardio only day. The question was what cardio? Into the pool use the machines. I decided on swimming. In the pool for 30 minutes doing at least 30 laps. It was easy, but good workout.

Posted 2009/03/07 at 19h57ET in Exercise. [View single entry]

Friday, March 6, 2009

Day 28 of 28

A

s I approach the target day, my mind wonders about when I'll take a day off. At least I don't have to worry about it for a week.

Bicep Curls: 7kg x 25 reps x 3 sets

Tricep Presses: 14kg x 25 reps x 3 sets.

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Long-term average is now 5.9982--oh, so close.

Posted 2009/03/06 at 18h41ET in Exercise. [View single entry]

Thursday, March 5, 2009

Day 27 of 27

I

said I would get back to 6.00 days of exercise per week and I'm three days away from reaching that goal. Hard to believe a month has gone by so fast.

Today was a cardio only day, plus stretching. Can't be forgeting that.

I did 30 minutes on the elliptical machine at about 75 RPMs. Lots of sweat.

Posted 2009/03/05 at 21h14ET in Exercise. [View single entry]

Wednesday, March 4, 2009

Day 26 of 26

T

wenty-six straight days of going to the gym formy workout. I'm at that point again where I don't even think about whether I should go. I just go and do what I need to do.

Today was a weights day and decided it should be chest exercises to which I remember to increase the weight from 9KG to 11KG. The lower weight was too easy. With the heavier I did fewer reps until I'm sure I can handle. I do that to avoid injury.

Bench Press: 11kg x 20 reps x 3 sets

Inclined Bench Press: 11kg x 25 reps x 3 sets

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Lots of stretching.

Posted 2009/03/04 at 20h45ET in Exercise. [View single entry]

Tuesday, March 3, 2009

Day 25 of 25

I

had no problem getting to the gym, wanting to go, and wanting to hard on the elliptical machine and I did. 30 minutes. RPM 75 to 80. Calories burnt 495. That's a lot of sweat.

So. Twenty-five straight days. Another 12 days to go to not just get to 6.00 but if I don't go on day 13, I'll still be at 6.00. I'll see what happens when I get there.

Posted 2009/03/03 at 21h08ET in Exercise. [View single entry]

Monday, March 2, 2009

Day 24 of 24

W

eights and cardio.

15 mins on the StepMill machine to warm up. It definitely got the blood pumping.

Lateral Back 27 kg x 25 reps x 3 sets

Vertical Back 27 kg x 25 reps x 3 sets

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: 10 reps x 1 set - Left/Right.

Squats: 10 reps x 1 sets.

Long-term average is now 5.9945. A week to go to get to 6.00--almost there.

Posted 2009/03/02 at 20h58ET in Exercise. [View single entry]

Sunday, March 1, 2009

Day 23 of 23

A

lthough Friday was sort of a day off, Sunday is as well. Swim only. I did 30 minutes in the pool. 30 laps of breaststroke. It's probably a better workout then 30 minutes of walking.

Tomorrow I expect to do weights and cardio.

And the filter? As I was swimming my laps, I could see many pieces of matter suspended in the water. I don't want to even think what they are. And despite the high level of chlorine, the pool is murky--not clear as you might expect.

Posted 2009/03/01 at 17h57ET in Exercise. [View single entry]

Saturday, February 28, 2009

Day 22 of 22

T

oday was a weights day. The third this week. On Tuesday I worked my arms. Thursday was chest. Today was supposed to be back exercises and I knew it but when I got into the gym, I did arm exercises. I was half-way through when I realized I goofed. Oh well, I'll back exercises on Monday.

Bicep Curls: 7kg x 25 reps x 3 sets

Tricep Presses: 14kg x 25 reps x 3 sets.

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Long-term average is now 5.9927.

Posted 2009/02/28 at 17h44ET in Exercise. [View single entry]

Friday, February 27, 2009

Day 21 of 21

I

dreaded the thought of going to the gym. No particular reason, but I went. It was a cardio day and if I was feeling more determined I might have done 30 minutes on the elliptical machines. Instead I did a slow walk for 30 minutes on the treadmill. I hardly worked up a sweat.

One of the easiest workouts in a long time, but it was a workout.

Posted 2009/02/27 at 19h14ET in Exercise. [View single entry]

Thursday, February 26, 2009

Day 20 of 20.

I

t'll be three straight weeks tomorrow. 21 days and counting. The average is not 5.9909 and still climbing.

Weights only day with leg squats and lunges.

Bench Press: 9kg x 25 reps x 3 sets

Inclined Bench Press: 9kg x 25 reps x 3 sets

Forgot to use a heavier weight. Next time.

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: 10 reps x 6 sets - Left/Right

Squats: 10 reps x 6 sets.

Lots of stretching.

Posted 2009/02/26 at 17h53ET in Exercise. [View single entry]

Wednesday, February 25, 2009

Day 19 of 19

I

realized today I made a mistake in my calculations. It's true 30 straight days of exercise will bring me back to a long-term average of 6 days a week. Exactly 6.000 days a week. I'm on day 19. 11 more to go, but when I hit 30 and take off the 31st, I'll be back below 6 again and the streak has to start over. In fact it's not 11 days to go but 30 days from today. Ugh! Since I want to keep my average at 6 or more, I'll do it. I've done it before. The only potential problem. Easter holidays when the gym is closed. Can't go in. Ugh again. But I think I'm okay. Those holidays are some time in April. I think. Seems to me the dates change every year unlike Christmas which is always December 25th.

Anyway, since yesterday was a weights day, today was a cardio only day. I did 30 minutes on the elliptical machine and burnt 495 calories. That was a good workout.

Posted 2009/02/25 at 19h04ET in Exercise. [View single entry]

Tuesday, February 24, 2009

Day 18 of 18

F

or a change of pace and to save time, I did 15 minutes on the StepMill at level 7 for 15 minutes. Sounds easy doesn't it? Try it! Before my injury I in the summer, I was on the machine a couple or more times a week and even then it was tough. Today brought back memories.

That was the cardio portion of today's workout. Then there were weights.

Bicep Curls: 7kg x 25 reps x 3 sets

Tricep Presses: 14kg x 25 reps x 3 sets.

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: None--see StepMill.

Squats: 10 reps x 6 sets. Just part of the routine now.

Long-term average is now 5.989. 12 more days to go. It won't be long.

Posted 2009/02/24 at 19h27ET in Exercise. [View single entry]

Monday, February 23, 2009

Day 17 of 17

I

had planned a cardio and weights day, but changed my mind. Cardio only. 30 mins on the elliptical machine which was a strong workout. Instead of weights on Mon., Wed. & Fri., I switched it to Tue., Thur. & Sat because of time and scheduling issues.

My long-term average is now 5.9881. Getting oh close to 5.99 exactly and eventually 6.00.

My body doesn't feel the worse for wear with 17 straight days of exercise and workouts.

My weight is down to 93.8 KG. Two days at that number so I must be doing something right.

Posted 2009/02/23 at 20h12ET in Exercise. [View single entry]

Sunday, February 22, 2009

Day 16 of 16

S

ince it's Sunday, it means it's a cardio day. Normally I might do 30 minutes on a cardio machine, but today I decided to swim laps in the pool.

The pool was open for lane swimming from 16h to 17h. That's a better time than Saturday or Friday and I may switch to swimming on Sundays. Plus, there was the added advantage of fewer people.

Anyway I swam 30 laps. All breaststroke. Easy to do, but a workout.

My long-term average is up to 5.9872. I am getting there.

Tomorrow is a weights and cardio day. It will be long workout.

Posted 2009/02/22 at 18h58ET in Exercise. [View single entry]

Saturday, February 21, 2009

Day 15 of 15

I

have been keeping the streak alive. 15 days in a row. I'm at the half-way point and I will reach 6.00

I did 30 laps in the pool. Most of them the breaststroke. I can do lots and lots of laps with the breaststroke or sidestroke. Not so with the front or back crawl. Those are more like sprints.

I tried half-a lap doing the butterfly stroke. That's intense--very intense--but I was getting the hang of it. Still a bit uncoordinated. I had the arm movement down and I was going forward, but I wasn't matching it up with my legs. I'll try again next week.

I'm thinking of swimming twice a week because it is a good cardio workout and easier on the joints etc. We shall see.

Posted 2009/02/21 at 19h33ET in Exercise. [View single entry]

Friday, February 20, 2009

Day 14 of 14

A

weights only day. I probably should do some cardio. Maybe in the future I'll do 15 mins on the StepMill machine. That deceptive looking machine is quite a workout.

In the past I did vertical and lateral back exercises. Instead of free-weights, I use the machine. I figured I should get them back into my routine and started today. I kept to a light weight--you never want to start hard on a new exercise. It's a good way to get injured and take steps back instead of forward. I can increase the weight later when I've gotten used to it.

And the second time I did squats. I'm getting used to it. Don't feel it in my butt at the moment.

Lateral Back 20 kg x 25 reps x 3 sets

Vertical Back 20 kg x 25 reps x 3 sets

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: 10 reps x 6 sets - Left/Right.

Squats: 10 reps x 6 sets.

Long-term average is now 5.9853. 16 more days to go. I've done two weeks in a row so far.

Posted 2009/02/20 at 17h49ET in Exercise. [View single entry]

Thursday, February 19, 2009

Day 13 of 13

T

hirteen days in a row now. 17 days to go. The long-term average is 5.9844.

I wasn't in the best mood for going and forced myself to go otherwise I might have easily skipped going. When you start that you end up missing more and more days. You have to be disciplined in you want to lose weight and stay in shape.

Today was a cardio only day. 30 minutes on the elliptical machine. RPM 75. Burnt 485 calories. A good workout. Lots of sweat.

Tomorrow will be a weights and on Saturday swiming.

Posted 2009/02/19 at 17h17ET in Exercise. [View single entry]

Wednesday, February 18, 2009

Day 12 of 12

N

o cardio today. Weights only, but the leg lunges and squats are a bit of cardio. It gets the blood pumping.

Someone suggested I should do leg squats. Similar to leg lunges, but with a different motion. I don't use any weights. Not at the moment. So I did six sets with 10 reps. I can feel it and I'm sure I'll feel it even more tomorrow morning. I imagine my legs and butt will feel a bit sore and stiff and well I've been there before with leg lunges. Same deal. Once I get to the third workout with them, it won't be an issue.

Bicep Curls: 7kg x 25 reps x 3 sets (One 7kg dumbbell for each hand)

Tricep Presses: 14kg x 25 reps x 3 sets.

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: 10 reps x 6 sets - Left/Right.

Squats: 10 reps x 6 sets. Yep, I can feel it.

Long-term average is now 5.9835. 18 more days to go. I've done 12 in a row so far.

Posted 2009/02/18 at 18h01ET in Exercise. [View single entry]

Tuesday, February 17, 2009

Day 11 of 11

I

sn't take long for the days to add up. Eleven days in a row now. Nineteen more to go. The long-term average is 5.9825.

Today was a cardio only day. 30 minutes on the elliptical machine. RPM 75. Burnt 490 calories. A good workout. Lots of sweat.

Posted 2009/02/17 at 17h58ET in Exercise. [View single entry]

Monday, February 16, 2009

Day 10 of 10.

T

oday was Family Day in Ontario. A holiday. Many people didn't have to go to school or work and hundreds of them came to the gym today.

I like going in the middle of the afternoon because that's when the place is the least busy. It's busy in the morning as people do their workout before going off to work. Many mothers and non-working women come in the morning. There's usually lots of mothers and their toddlers. Then there's the lunch crowd. And the big load is just after work starting around 16h30. Nope. The best time is between 14h and 16h. Except today.

I went at 13h. As I drove up I saw the parking lot was jammed full of cars--not a good sign. Then when I stepped into the lobby, I thought I was entering an airport terminal on the busy day of the year. Then when I got to the exercise room, the long row of elliptical machines were in use--except one. It was a different model than the one I use and when I punched the buttons to set the time etc. it seemed to work but then crapped out. It kept asking me to re-enter data. The machine was broken. There was another available. The same model. I entered the same data and this time it worked. The other one was definitely broken.

30 mins on the elliptical machine and it said I burnt 475 calories. I believe it. RPM was 70 to 75. Lots of sweat. A cardio workout.

Then the weights.

Bench Press: 9kg x 25 reps x 3 sets

Inclined Bench Press: 9kg x 25 reps x 3 sets

I've been doing these chest exercises enough over the last while that I'm going to increase the weight level the next time round. The weight is too easy. That would be on Friday.

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: 10 reps x 6 sets - Left/Right

Doing six sets instead of three.

Lots of stretching.

One of the support staff says there's three things you can do for exercise: push ups, leg lunges and squats. It's old school, but effective. No special equipment required except good shoes. Good shoes area a must. Don't skimp.

I did one squat as she suggested just to see what it's like. I could feel it in my butt. That would see to be a good exercise to do with my leg lunges. Because you're working the large muscles with the squats and lunges, it's also a cardio activity. It will get your heart pumping.

She also thinks six or seven days a week is too much. I'm in a rut where it's hard not to do as much as I have been doing. I don't want to stop my trend because I want to get to 6.00. Another 20 days. I know I can do it and will. After that I'm not sure. Maybe rest on Sundays. Maybe.

Posted 2009/02/16 at 19h10ET in Exercise. [View single entry]

Sunday, February 15, 2009

Day 9 of 9

I

am feeling lazy today, but not lazy enough that I didn't go to the gym. Had to go. Wanted to go.

That's 9 days in a row. Average is up to 5.98. Three more weeks and I'll be at 6.00. It's coming.

Today is a cardio only day. I did 30 minutes on the elliptical machine. Lots of sweat. Burnt 490 calories.

Tomorrow will be a long workout. Cardio and weights. Not a Sunday kind of workout.

Posted 2009/02/15 at 14h54ET in Exercise. [View single entry]

Saturday, February 14, 2009

Day 8 of 8

I

was up early today, extremely active and busy. By the late afternoon I was a bit drowsy and sleepy. I had thoughts of not going to the gym. Brief thoughts. But not going would mean adding more weeks to get back to my long-term average of 6.00 so I went and I'm glad I did. After a lap or two I was awake again. The exercise snapped me out of it.

Since it's Saturday, it's a swim day. The pool for lap swims doesn't open until 17h30--that's a late time in the day for my workout, but so be it.

Normally I might do 20 to 25 laps. Today I did 30 laps and was in the water for 30 mins. I think that's a record. I'm not a fast swimmer, but not terrible either, and I think because I've been swimming once a week since the end of May 2008, my body has adjusted to swimming and it's gotten easier. Easier to hold my breath. Easier to do lap after lap.

Since it's Valentine's Day, there weren't many people in the pool. That's good. No getting banged from other people as they swim by in the same lane.

One woman came in as I did. She's single, late thirties, fit, attractive, blonde. I've seen her many times in the fitness room using the cardio machines, lifting weights, but I had never seen her in the pool. After one lap I realized why. She's not a good swimmer. Have you ever seen a three-toed sloth in water? Just like that. She strapped a floatation belt around her waist. She paddled with a flutter board. Her legs swished and banged and created a big torrent of water, yet she barely advanced. I finished two laps while she barely finished one. At one point she said to me, "I can run marathons, but I can't swim." Very odd. Also very self-conscious of her. So what if she can't swim. I should have asked her how often she swims and assure her she'll get better with practice.

I've been swimming all my life, in all sorts of bodies of waters and conditions. I'm like a seal when it comes to water. And I love it. I'm surprised I don't swim more often. I guess I don't because I feel it's a good enough workout but it is. 30 mins of swimming. Heart rate around 120 bpm. That's a cardio workout.

So that's eight days in a row. My long-term average is now 5.9797--so close to 5.98 and only 22 days away from 6.00.

Since Jan 1 I have missed 5 days out of 45 for an average of 6.2222 days per week. It would have been higher had I not been sick for three days.

Posted 2009/02/14 at 19h33ET in Exercise. [View single entry]

Friday, February 13, 2009

Day 7 of 7

T

he seventh day in a row. My average is now 5.9788--almost 5.98. 23 days until I reach 6.00. One week down, just over three more to go. I have no doubts I can do it.

Today was a weights day and I decided to forgo any cardio. In the last three years my weights days always included cardio to warm-up, but in the last month there have been a handful of days when I haven't followed that routine. Not sure what is the best workout. One day a week without cardio doesn't sound like a bad thing.

Bicep Curls: 7kg x 25 reps x 3 sets

Tricep Presses: 14kg x 25 reps x 3 sets. Up from 9kg. I hadn't done the exercise in a few weeks so I went with a lower weight to avoid injury.

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: 10 reps x 6 sets - Left/Right. I increased the number of sets. Until my injury in July I was doing lots and lots of leg lunges, but stopped because I had to let my feet heal. In the last couple of weeks I have slowly worked leg lunges back into my routine. Just a few reps the first time and bit by bit adding more reps and more sets. My legs and feet feel find.

Plus lots of stretching.

Tomorrow is a swim day--my day off as I like to think of it.

I've done weights three times this week. I think that's sufficient for my needs. I'm not trying to bulk up, simply tone muscles. Hopefully, a lean, toned look.

Posted 2009/02/13 at 16h05ET in Exercise. [View single entry]

Thursday, February 12, 2009

Day 6 of 6

S

ince yesterday was a weights day, today was a cardio only day. 30 mins on the elliptical machine. Burnt 480 calories.

My long-term average is up to 5.9778. Twenty-four more days to go. Hey, it's happening as I expected. I started at thirty days and I've almost done a week. I will get back to 6.00.

I didn't forget to do stretching. I could write many entries on breaking habits or starting new habits. There is a process to the whole question.

This much I know about stretching: it increases flexibility with increases your mobility. This is particularly more important as you get older. There must be other benefits to stretching. Reduce the chance of injury is probably one and possibly a better recovery from exercising, but I'm just guessing.

Posted 2009/02/12 at 20h09ET in Exercise. [View single entry]

Wednesday, February 11, 2009

Day 5 of 5.

T

hat's five days in a row and counting. Long-term average is now 5.9769. Twenty-five more days in a row and I will hit 6.00 again.

Today was a weights day but with some cardio and stretching and leg lunges.

20 mins of cardio on the elliptical machine. Burning 315 calories.

Bench Press: 9kg x 25 reps x 3 sets

Inclined Bench Press: 9kg x 25 reps x 3 sets

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: 10 reps x 3 sets - Left/Right

Lots of stretching.

If you stick to a weights program eventually you will see results--toner muscles.

Posted 2009/02/11 at 20h37ET in Exercise. [View single entry]

Tuesday, February 10, 2009

Day 4 of 4.

M

y long-term average is now 5.9759. 26 more days and I will reach 6.00 and I will. In 2009, I've missed 5 days out of 41 days. It would have only been 2 days had I not been sick last week, but it happens.

Yesterday I said I would go 60 mins of cardio today and I did. Since I did weights yesterday, no weights today, just lots of cardio and stretching. I remembered to do my stretching which took 15 mins.

So, 30 mins on the treadmill. Fast walking. Burnt 345 calories.

30 mins on the elliptical machine. Burnt 480 cals.

That is definitely a workout.

Tomorrow is a weights days with some cardio.

Posted 2009/02/10 at 20h13ET in Exercise. [View single entry]

Monday, February 9, 2009

Day 3 of 3

T

he third day in a row. My average is now 5.975. It's slowly moving up. 27 days until I reach 6.00 and I will get there.

Today was a weights day which means a longer workout. I started with 20 mins of cardio on the elliptical machine. Burning 320 calories. At least that's what the machine says.

The weights are free weights:

Bicep Curls: 7kg x 25 reps x 3 sets

Tricep Presses: 9kg x 25 reps x 3 sets

Stomach Crunches: 25 reps x 6 sets

Leg Lunges: 10 reps x 3 sets - Left/Right

Plus lots of stretching. I didn't forget today.

Tomorrow is a cardio only day. I plan to do 60 mins.

Posted 2009/02/09 at 19h50ET in Exercise. [View single entry]

Sunday, February 8, 2009

Day 2 of 2.

M

y long-term average increased to 5.974. 28 days to go get to 6.00.

Since it was a Sunday, I only did cardio. Thirty minutes on the elliptical machine. RPM 70 to 75. Burnt 480 calories. That's a workout.

In the past I haven't been stretching on my cardio-only days and I have been trying to remember to do it. Today I forgot. I fell back to previous habit. I'll get it right in the future.

Tomorrow is a weights day. I don't do weights everyday. I take a day off in between to let the muscles rest and heal etc.

More tomorrow.

Posted 2009/02/08 at 19h21ET in Exercise. [View single entry]

Saturday, February 7, 2009

Day 1

I

missed going to the gym for three days in a row because of an illness--probably a cold virus. Today I felt strong enough and decided I should get back to my daily routine of exercise. I didn't want to push too hard and since it was Saturday, a day when I usually go swimming, I went early in the evening to swim some laps.

I swam 20 laps over a 20 minute period then treaded water for about five minutes. That's a workout. It qualifies.

My long-term days per week average is now 5.973 (down from 5.99 before getting sick.) My objective is to get back up to 6.00 d/w. No rounding. To do that I'll have to exercise everyday for the next 29 days. That won't be a problem and my daily entries will track my progress.

More tomorrow.

Posted 2009/02/07 at 21h01ET in Exercise. [View single entry]

Friday, February 6, 2009

Day 37.

A

t the start of the week I felt the effects of some virus taking hold. Each day it got worse and on Wednesday it was the worst. My glands under my jaws were puffed up and tender. I gave new meaning to words: double chin. My face was rounded like a ball from jaw to jaw. Among other symptoms, I also had a soar throat such that it hurt each time I swallowed. No fun. (It was a virus, not a bacterial infection.) It meant not going to the gym. My streak of 32 straight days was over. (My longest is 238 days). Thursday I didn't feel much better and obviously didn't go.

Today, Friday, I slept in fits because I would wake up in a coughing fit and only felt marginally better until I woke up for the third time late in the day. Finally major improvement. The soar throat is mostly gone, glands going down and not as tender etc. Resting seemed to help.

Now I've missed three days in a row. My long-term average has dropped to 5.97 d/w. Ugh! I will get it back to 6.0. In about a month.

The reason I go everyday to the gym is because I want to average 6 d/w and with holidays, illness, etc. you'll miss some days that drops the average below.

I can go seven days a week because six days are cardio on the machines and 1 day is swimming. Tomorrow is a swim day, just the sort of thing I need to ease back in after three days off due to illness.

Posted 2009/02/06 at 18h21ET in Exercise. [View single entry]

Thursday, February 5, 2009

F

or various reasons I get to the gym every day. I say every day because I know if I start making excuses, it won't be everyday. It'll be six then five then four days a week and eventually I'll put weight back on.

In the past three years I have averaged six days a week. It'd be higher if I didn't miss a day here and there. It happens. Holidays. Injuries. Illness. Plus a few days where I'm just plain tired and book off with an excuse. It's these excuse days I want to avoid.

Until this Tuesday I had been to the gym everyday for 32 straight days. I was keeping my long-term average at 5.99 d/w and I wanted to get back to 6 or higher without rounding. I was getting close and then a bug hit. I stayed home on Wednesday and didn't exercise today. Two days in a row missed. My average dropped to 5.98 d/w. Ugh!

I can't get down on myself because the best thing to do was to avoid exercise. Let the body heal and recover. Still I wanted that average back up. I'll take a few weeks where I'm at 6.00 and can relax about missing a day here or there.

Posted 2009/02/05 at 15h48ET in Exercise. [View single entry]

Entries on Exercise

140 over 80

Welcome to Middle Age

Weights only.

Cardio only (6.0207)

Weights only. (6.0199)

Cardio and weights (6.0191)

Weights (6.0183)

Cardio and weights (6.0150)

Cardio and weights (6.0092)

Weights (6.0084)

Cardio and weights (6.0076)

Weights (6.0067)

Weights (6.0059)

Cario and weights (6.0050)

Weights (6.0042)

Cardio (6.0034)

Weights (6.0025)

Cardio (6.0017)

Weights (6.0008)

Exercise (6.0085)

Weights (6.0170)

Weights (6.0162)

Cardio (6.0153)

Weights (6.0145)

Cardio (6.0137)

Weights (6.0128)

Day off.

Swim (6.0171)

Weights (6.0163)

Cardio (6.0154)

Weights (6.0146)

Cardio (6.0137)

No workout.

Cardio (6.0181)

Swim (6.0172)

Weights (6.0164)

Cardio (6.0155)

Weights (6.0147)

Cardio (6.0138)

Weights (6.0130)

Cardio (6.0121)

Swim (6.0113)

Weigths (6.0104)

Cardio (6.0095)

Weights (6.0087)

Cardio (6.0078)

Weights (6.0070)

Swimming and Weights (6.0113)

Weights (6.0105)

Cardio (6.0097)

Weights (6.0087)

Cardio (6.0079)

Weights

Weights, No Swimming

Cardio.

Weights Day (6.0097)

Cardio and Catch Up.

Cardio (6.0097)

Weights Day (6.0088)

Cardio (6.0080)

Weights Day (6.0071)

Swimming (6.0062)

Weights & Swimming (6.0053)

Cardio (6.0044)

Weights (6.0036)

Cardio Only (6.0027)

Weights (6.0018)

No workout.

Day 10 of 10. (6.0063)

Day 9 of 9. (6.0054)

Day 8 of 8. Weights Day (6.0045)

Day 7 of 7. Cardio Only (6.0036)

Day 6 of 6. Weights Day (6.0027)

Day 5 of 5. Cardio Only (6.0018)

Day 4 of 4. Weights (6.0009)

Day 3 of 3. Swimming (6.0000)

Day 2 of 2. Swimming (5.9991)

Back to it.

Streak ends.

Day 33. Cardio Only (6.0027)

Day 32. Cardio Only (6.0018)

Day 31. Weights Day (6.0009)

Day 30. Swimming (6.0000!)

Day 29. Simming (5.9991)

Day 28. Weights Day (5.9982)

Day 27. Cardio Only (5.9973)

Day 26. Weights Day (5.9964)

Day 25. Cardio Only (5.9955)

Day 24. Weights Day (5.9945)

Day 23. Swim (5.9936)

Day 22. Weights Only (5.9927)

Day 21. Cardio Only (5.9918)

Day 20. Weights Only (5.9909)

Day 19. Cardio Only (5.99)

Day 18. Cardio & Weights (5.989)

Day 17. Cardio Only (5.9881)

Day 16. Swim (5.9872)

Day 15. Swim (5.9863)

Day 14. Weights Day (5.9853)

Day 13. Cardio Only (5.9844)

Day 12. Weights Day (5.9835)

Day 11. Cardio Only (5.9825)

Day 10. Weights (5.9816)

Day 9. Cardio Only (5.98)

Day 8. Swim (5.9797)

Day 7. Weights only. (5.9788)

Day 6. Cardio only. (5.9778)

Day 5. Weights (5.9769)

Day 4. Cardio only. (5.9759)

Day 3. Weights (5.975)

Day 2. Cardio only. (5.974)

Day 1. Back to exercise. (5.973)

Three Days Missed

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