Blogger Notes

Well folks I did it! I biked from to Baseline! Total 9.1 km / 5.7 miles in 35 minutes!
It was hard, but it was beautiful on the Woodroffe bike path! And I can't believe it didn't take nearly as long as I thought it would. I was so early for work even with showering there. The second part of this goal is to bike home, but now that I've done it once I don't think that will be a problem.

Thursday I worked 12-8 so I didn't go to bed at a decent time and couldn't get up early. Friday night my daughter ended up with the flu, so I didn't get to do my Walk the Micah Road Walk-a-thon. In fact I didn't do much of anything, except yell and scream all weekend due to lack of sleep. Sunday night I was packing my gym bag and getting everything all set. It was later than usual, but I was still going to get up early. My daughter got sick again and I ended up on the couch with her most of the night.

This morning I procrastinated so much. I hit snooze a bunch of times. When I did finally get up I ended up poking around Facebook looking at pictures. I finally left and went to the gym. I got there at 6:30 and worked out for 30 minutes.

I walked to work and showered there, which I'm going to start doing from now on. I'll miss the sauna, but at least I won't have to fight for the shower. And it gives me some extra time since I'm already at the office.

Biking: 4 miles

Elliptical: 0.45 miles / 73 cal / 5 min / L8

Seated Row: 70 lbs x 8 reps I thought I could do it...instead I did...55 lbs x 4 sets

Elliptical: 0.23 miles / 32 cal / 2 min / L8

Lateral Pull Down: 70 lbs x 3 sets (I felt it in my back while working out and set 3 killed!)

Chest Press: 55 lbs x 3 sets

I now have a goal. A real, tangible goal with a date. My little sister's birthday is June 30th. She is trying to lose weight and tone up. Meeting a goal is easier when you have someone else striving to reach the same/similar goal.

Goal Date:
- June 26th

Objectives:
- To workout 5-6 times/week with at least 3 of those as heavy workouts at the gym

Goal Weight:
- To be in the 230 lb range I'm aiming for somewhere between 230-235

I am contemplating biking to Baseline bus station to catch the bus in the morning. It's a 5.7 miles trek one way. I'm scared! It's a long trek at least for me. I know I can do it. So, here is the idea for my new workout schedule for the next 7 weeks:

Day 1: Upper Body
Day 2: Biking 11.4 miles
Day 3: Abs
Day 4: Biking 11.4 miles
Day 5: Lower Body

Tomorrow is trial day. I'll let you know how the biking goes.

This morning was so hard to get up and out of bed. I managed, barely. I wanted so badly to crawl back into bed. I biked to Fallowfield. I even got their earlier than usual, next week I'll be getting up at 4:45 so I can leave by 5.

I found out Wednesday night that my thyroid checked out okay. I do not have any thyroid problems. I'm not going back to the clinic again. I have been feeling okay lately, but if things get worse again I will go back to the clinic and ask them to test everything they can. For now I'll just leave well enough alone.

Next week my goals are to get up at 4:45 every morning and to start really paying close attention to what I'm eating.

I also plan on putting in some workout time this weekend too.

Biking: 4 miles
Cross Ramp: 0.40 miles / 0.64 km / 5:24 / 70.1 cal

LOWER BODY

Back Ext:
155 lbs x 12
170 x10
185 x 8
200 x 6
170 x 12

Leg Ext:
55 lbs x 12
70 x 10
85 x 8
100 x 6
70 x 12

Leg Curl:
55 lbs x 12
70 x 10
85 x 8
100 x 6
70 x 12

Leg Press:
210 lbs x 2 sets of x 12 reps

Hip Adduction:
145 lbs x 12

Hip Abduction:
145 lbs x 12

Ab Machine:
20 lbs x 12
30 x 10
40 x 8
50 x 6
30 x 12

Reverse Crunches:
2 sets x 12 reps and 1 set x 6 reps

Obliques:
25 lbs x 2 sets x 12 reps

Not much to say today so I'll get right to it.

Biking: 4 miles
Elliptical: 0.58 miles / 0.93 km / 78 calories / 6 minutes
This morning's personal goal was to hit .5 miles in under 5 minutes. I did it in 4:56!

UPPER BODY - 1 set of 12 reps each machine
Chest Press: 70 lbs
Lateral Pull Down: 85 x 2, 100 x 12
Shoulder Press: 20
Seated Row: 70
Triceps: 65
Biceps: 65

AB EXERCISES
Crunches: 12 x 3
Reverse: 12 x 2
Obliques: 12 x1

With the arrival of spring brings Spring Cleaning and Tunes Ups. I did a very basic tune up on my bike yesterday but will do a more complete one this week.

Here is a bicycle tune up check list that I found:

So, after 3 weeks of not going to the gym and really not exercising I'm trying to get back to it. Yesterday I put air in my bike tires and WD-40 on my bike chain. I biked a total of 5.2 miles (8.36 km).

I had to pay $1 to put air in my tires! I shared with the next guy who needed air in his car tires. My bike chain fell off, but I'm pretty sure that's because my pants kept catching in the chain. I will never again laugh at another person who tucks their one pant leg into their sock, who knew?

If any of you have ever done any real biking you'll know what happens when you haven't biked in a long time and start out fresh. Your posterior hurts an awful lot, but I'm pushing through the pain. =)

This morning was a challenge in many respects. First was waking up, I desperately wanted to just go back to bed. It's easy to fall into a routine of NOT going to the gym. I finished packing my bag and the next challenge was my gym bag. It's too heavy and awkward, what I need is a large back pack. If my gym bag slips the wrong way I almost topple over. The other issue of course was sitting down on my bike seat, I had to make sure I lifted off the seat when going over large bumps. The important thing is I DID IT!

At the gym, I only worked out for about 30 minutes. Since, I'd already done my cardio with the biking I opted for just a 6 minute warm up on the Elliptical. I didn't want to over do it so I just did 1 set on the machines. I did have moments of feeling dizzy, but I pushed through it. I'll find out Wednesday evening if the problem is my thyroid or if I have to keep looking.

Biking: 4 miles / 6.42 km
Elliptical: 0.54 miles / 0.86 km / 6 minutes / 70 cal

LOWER BODY - 1 set of 12 reps

Back Ext: 175 lbs
Leg Press: 210
Leg Curls: 85
Leg Ext: 85
Hip Adduction: 100
Hip Abduction: 115
Ab Machine: 30 (x2)

Yes, I know I keep doing the on again off again thing, but as long as I keep trying eventually it will stick. And starting over and over is better than giving up completely.

This morning I did a general warm up:
Touch Toes: 15
Lunges: 10 per leg
Side Lunges: 10 per side
Butt Kicks: 75 feet (or 7 times across my garage floor)
High Knees: 75 feet (or 7 times across my garage floor)
Arm Circles: 20
Trunk Twists: 20
Side Bends: 20 per side

Butt Kicks and High Knees are really tough! They look so easy, but when I actually do these exercises...WOW can I ever feel it!

Then I went for a walk/run. For those of you who know me you know that running and I do not get along even when I was in shape many many years ago.

I didn't go far but I'm trying out interval training. I was going to walk for 35 minutes but I realized I only had 15 minutes left before I needed to get home and get ready for work I just stuck to the park paths.

I walked to the park and at the beginning of the path I ran for 60 steps and then walked for 60 steps. I did this back and forth for 15 minutes ending up back home.

Tomorrow the plan is to walk moderately for 15 minutes and then do the 60 seconds of running/60 seconds of walking. I will repeat the walk/run 5 times finishing with 15 minutes of moderate walking. (Since I do not have a stop watch I will be using the 60 steps method.)

My goal is to come up with a routine that works best for me. Something I can stick to and do while at home. I've seen a lot of workouts that would be great, but going to a gym just isn't going to work for me right now. So, I will improvise and come up with something that works for me even when the snow flies.

I did go biking Saturday (5.2 miles/8.4 km) and Sunday (1.8 miles 2.9 km) but I ate junk food all weekend.

My focus now is also to eat healthier and no more takeout, unless it's a low fat sub. I still don't want to count calories if I can help it. If I eat healthier and keep my portion size under control I should be okay. I just have to remind myself weight loss doesn't come easy. It's a long process, it's a lifestyle change, which is why I don't want to count calories.

Until tomorrow!