Week 6 report

Huzzah! I'm officially halfway there. Only six more weeks to go and I'm back on track after a rough Week 5.

I hit the ground running to start the week, going to the gym for four straight days. During the first few weeks, I was averaging about 2.5 to 3 hours of cardio per week. This week, I did well over four hours in addition to the normal weight training. On top of that, I started a new mini challenge to work into my over-arching 12-week challenge. I'm trying to do 100 push-ups every day. I'm going to do it for a full two weeks, hopefully knocking out a total of 1,400 push-ups before starting my swim class. We'll see if my shoulder agrees.

My 100 push-ups per day challenge is in full swing (Day 3 actually)

In the nutrition department, I had a very good week. I did slip up once (as I seem to do every week), but I had big enough calorie deficiencies on a daily basis to more than make up for it. Oh, and I only consumed 33 percent calories from fat this week, too, which is the lowest I've managed so far. Another huzzah!

Stepping on the scale this morning was odd. I was incredibly nervous, which is never the case. Maybe it was because this is the halfway point and because last week's weigh-in was a little bit disappointing. Regardless, I felt like one of those Biggest Loser contestants and I was legitimately scared. A huge sigh of relief came over me, though, when I saw 170.6 flash across the scale. That's a loss of 1.7 pounds this week, way more than I needed. That's a total loss of 8.6 pounds in six weeks, an average of 1.43 per week. I'm definitely way ahead of pace, which is good, because the fat is only going to get harder to shed in the final weeks.

I only have 5.6 pounds to go before I reach my 12-week goal, but hitting that mark will be tough, considering in the coming weeks, my weight training is going to intensify, which may counter the weight loss, although I'll certainly be chipping away at my body fat percentage.

Till next time ...

Weekly update

Since starting my new job, it's become a bit harder to find time to update my workout blog. When I find the time to exercise, I completely forget about it by the time I come home. I'm going to do my best to keep updating, but I might just do what I'm doing today, and do weekly blogs that recap my exercise for the week.

I went to the gym on Wednesday, Friday and today. On Wednesday, I did a 30-minute run on speed intervals, going 5.5 mph for 2 minutes followed by 7.0 mph for a full minute. I logged exactly three miles doing so and followed it up with some biceps/triceps work using nothing but my own body weight, so no dumbbells this time. On Friday, I went for the same thing (speed intervals), but this time on the stationary bike. I ended up setting a new 30-minute personal best of 9.35 miles (old record was 9.30).

Today, it was the first time I've tried going to Planet Fitness on a Sunday morning and to my surprise, there were quite a few people there. Not so swamped that I couldn't find a machine, though. I planned on doing another 30-minute run, but after a mile, my shins were starting to throb, so I stopped right away. I spent the rest of my hour doing hip-strengthening and some light ab work.

Not a terrible week, but I still need to do better.

Total distance: 4 miles running, 9.35 miles cycling

Battling the cold

The last two weeks have been bone-chilling cold outside. This is easily the coldest period I can remember since moving to Utah about 14 years ago. Although I've been keeping the house nice and warm, I still have a difficult time keeping my feet warm, because they have very poor circulation. Anyway, I'm glad I've been getting some use out of the warm workout clothing I purchased before the Turkey Tri last November, because they've been serving me well at the gym lately. It's still kind of cold in there, too.

Just after I got home from Planet Fitness today. As cheesy as I think these things are, my track suit has kept me warm during the past two weeks at the gym.

Today, I did a moderate 30-minute ride on the stationary bike while watching ESPN. My workouts fly by when I have a TV screen in front of me, which is a huge asset. I followed it up with some weight work on my arms and chest, which I've neglected a bit during the past week.

Total distance: 9.5 miles cycling

Circuit training

I did my first session of circuit training today. It was tough, but not so much that I felt like vomiting. I suppose that's what I was most afraid of. Here's the gist of how it works.

The circuit training section at the gym

1 minute intense cardio (jumping jacks, high knees, running in place, mountain climbers, etc.)
30 second rest
1 minute weight training
30 second rest
Repeat through all 20 stations (10 cardio & 10 weight)

There is a light on the wall that alternates between green and red to set your pace. It really gives you a full-body workout, mixing cardio and weight training. You really get an upper body and lower body mixture of exercises. There are even two ab stations in the mix.

Anyway, it's not a gigantic workout, but something nice I can throw into the mix once or twice a week to supplement everything else I do.

Total distance: N/A (30 minutes of circuit training)

Matt's muscle music

I promise, I haven't slacked off TOO much this week. This is actually my third workout of the week, but I've been dragging me feet on the blogs. That needs to stop. Anyway, I biked 12.5 miles on Monday and did some weightlifting yesterday. Today, though, I got in the pool.

There wasn't anything of note to report other than the fact that I thought I lost my swimsuit, but fortunately, it was in the Roy Rec Center's lost and found. I must have left it on the bench in the locker room last time. Whew... I swam 1,000 yards and called it, went upstairs and did six quick miles on the bike. It wasn't a lot, but I'm glad I dragged myself over there and did something. Tomorrow I want to go all out on something so I can cap my sluggish November on a high note.

Also, I've been doing additional weightlifting, more than I usually muster anyway. I don't really need any added bulk, but there's just something about lifting that makes me feel big and strong. Perhaps I'll be able to make my own muscle music like Terry Crews does below.

Total distance: 1,000 yards swimming, 6 miles cycling

What now?

Today, I had no idea what I wanted to do. With the Turkey Tri behind me, I don't have an upcoming event on my radar just yet. So, I'm not really training for anything in particular. I did want to get some cardio in, though, so I stuck with the familiar.

I hopped on the bike and rode at a elevated level for 30 minutes. I followed that up with the treadmill, but didn't stretch very well, and I paid for it. I only lasted about a half mile before the pain in my shins was too much, so I stopped immediately. After that I did some weight work in addition to push-ups to get some upper body time in. Not a bad little workout.

Total distance: 9 miles cycling, 0.5 miles running

Short afternoon workout

I kept it simple today. Biked 30 minutes at an intense pace and then followed it up with a quick one-mile run. After that, I did some light lifting, working primarily on my back and shoulders. Didn't want to press myself to hard at the start of the week. Nothing else new to report.

Total distance: 8.8 miles cycling, 1 mile running

Sweaty fat f**k

I hit the Roy Rec Center for a long hike on the treadmill this morning. I set the incline to 7.5 (I think the highest it goes is 11 or 12) and walked at 3.4 miles per hour for a full hour. I gradually increased the incline to 9.0 by the time I was done I was absolutely pouring sweat. Seriously, my shirt was soaked. Those "hikes" feel like they burn more calories than regular runs do. It's kind of gross actually, but oddly, you almost are proud of the sweat while you are in the act of working out. It makes you feel like you are actually doing something good and really pushing yourself. It reminded me of an old episode of Jackass dubbed Sweaty Fat F**ks, where the guys stuffed their oversized clothes with bubble wrap and skateboarded around in them.

My crappy low-resolution camera phone couldn't accurately
capture the vast amounts of sweat I poured into my shirt.

The original Sweaty Fat F**ks. I did my best to imitate them.

After that, I did another full hour of weight training and stretching. I really wanted to work on my upper body, given my recent lack of swimming. It was tough, but I was careful to taper my sets and not overdo it on my shoulders.

Total distance: 3.45 miles running (hiking or whatever)

Bike and bonus yards

I didn't want to push it too hard on my shoulder today, so I rode the bike instead. After about 30 minutes, I did some ab work and light weight training and still felt like I had some energy, so I went downstairs and jumped into the pool for a few bonus yards.

I only did kicks, alternating freestyle and breaststroke and then with and without fins. It was nice to add a few extra yards to this week's total without even using my arms. Well, kind of ... I still did a bunch of push-ups and weightlifting, but no freestyle pulling. That should give my shoulder a nice little breather before tomorrow's swim. I'm going to go for at least a mile and a half, possibly timing my mile time to see where I'm at now.

Total distance: 7.5 miles cycling, 800 yards swimming

Negative splits after a mile

I hit the pool for the second consecutive day, today. I wanted to do some distance and work on speed, so I did a little bit of both. Afterward, I hit the weight room for some light chest and ab work. 

Warm up

300 free

Core

2,000 free

5 x 100 free on 2:00 (negative split)

4 x 50 free on 1:00 (negative split)

Cool down

200 breast

After doing the initial 2,000 yards, I went straight into speed sets. In the 100's did 1:31, 1:30, 1:29, 1:30 again and 1:27 to finish. In the 50's, I did :43, :42, :42 and :40. I know they were very short sets, but I did manage to negative split them. Next time I try negative splits, I'm going to add some more.

Total distance: 3,200 yards

Brief break for shoulders

I was planning on swimming today, but my shoulder has been a bit achy since Wednesday, so I decided to give it an extra day to rest. Instead, I hit the bike for the first time in a while. I went for about 45 minutes while reading my book and followed it up with some light weight lifting. The focus was on my triceps, biceps and chest today, while being careful not to aggravate my shoulder. Not too shabby. I'll hit the pool tomorrow morning for one last swim this week.

Total distance: 12.15 miles cycling

Cycling only for today

I don't have a lot of time to write today's blog, so I'll keep it short. I rode the bike this morning, thinking it wouldn't hurt my knee like running does. I didn't have any pain until about 45 minutes in and I stopped right there, so I wouldn't aggravate it further. I wanted to go for an hour, so I lifted weights for a little longer than usual to make up for it.

Tomorrow is my last swim of the month. Looking forward to it...

Total distance: 13.2 miles cycling

My bad: Forgot to post

I forgot to post about my workout yesterday, but it was nothing out of the ordinary. I rode the stationary bike for an hour before doing some weight lifting and strength training on my bum shoulder. It's been sore ever since my swim last Monday and I hope to get back in the pool for a swim tomorrow. I think once a week is all my shoulder can take right now.

No exercise today, though. Maybe I'll bust out the yoga DVD when I get home from work.

Total distance: 18 miles cycling

Kids and weight rooms don't mix

I remember lifting weights when I was younger, but I don't think I ever started doing it until I was in my teens. To be honest, I don't think kids should ever be using heavy weights until they are a bit older. For example, today at the gym there were a bunch of kids anywhere from 8-14 in the weight room. This is probably my biggest pet peeve when I work out. They don't know what they are doing, they screw around, they are noisy and they often are using the precious few machines at the rec center when I want to use them.

I don't know what it is that makes them do it, but it seems like they insist on using every single machine in the cardio/weight room for a couple of minutes each, before their attention spans lapse and they move on to the next one. On several occasions I've seen kids almost get hurt because they aren't using machines the right way and its just a matter of time before one of them breaks some of the equipment. I don't know if I should be pissed off at the parents who are at the gym and not supervising their children or if I should blame the rec center staff for not booting these little shits out.

I'm glad to get that off my chest. It's just a matter of time before I smack one of 'em. Anyway, I ran three miles on the track before snagging a bike for 30 minutes after. Good start to the week.

Total distance: 3 miles running, 7.25 miles cycling

Already miss swimming

Boy, do I want to get in the water in the worst way. Since I decided to lay off swimming in order to let my shoulder heal, I've had a difficult time keeping with an exercise routine. I don't particularly enjoy dryland training and I often looked forward to my workouts in the pool. However, with that no longer an option my motivation is fading fast. I only went to the gym twice last week when I should have gone at least four times. I worked out hard when I went, but I was so disappointed in myself and I have a fear of falling out of the habit.

So, today I decided to kick off the new week strong. I planned on running three miles and biking six, but when I got on the bike, I couldn't get off. I had my book with me, so the time went by very fast. I gradually increased the resistance and finished with 14.5 miles in one hour. So I blew off the run and went straight to body sculpting.

I did a full hour of weight training, ab workouts and calisthenics after the bike. I normally don't go for that long, but with the help of some good tunes (Metallica, Skrillex, Eminem, and MJ) I kept pushing myself.

Oh, and I hit a new low on the scale this morning at 180.6. I don't think I've been that light since I was 18 or 19. That brings my weight-loss total since Valentine's Day (when I had my moment of clarity and started exercising again) to 34.6 pounds.

Good start to the week, I suppose.

Powerhouse Thursday

Today I felt like a machine. I didn't make it to the gym during the past two days, so I felt like I had to do a little extra today in order to make up for it. So I got up early and boy, did it hurt.

I felt like this guy at the gym today.

First I hit the bike and pedaled 9.5 miles in just under 35 minutes. Then I jumped on the treadmill and did 2.3 miles with the last mile or so on a heavy incline. Finished that in about 25 minutes. Then I did some weight training and calisthenics. I did some squats, lunges, bicep curls, mountain climbers, Arnolds, push-ups, sit-ups and toe touches.

Finally, after all that, I crawled into the pool with the little bit of energy I had left.
Here's today's swim.

Warm up
200 free
Core
250 free (ladder build up with 30 second rests)
300 free
350 free
400 free
450 free
500 free

By the time I finished my last 500 I was barely moving through the water and called the quits. I was already going so slow by the time I ran out of gas, so I didn't feel like I needed to cool down. What a tough day. I ended up covering 13.2 miles between the bike, treadmill and pool.

Total distance: 1.39 miles