Monday, March 31, 2008

Stood up for Racquetball

This morning I got up at 5 and went to Layton Surf N' Swim to meet Blair and Shawn but nobody showed up! I practiced shots for about an hour and left at 6:35. That sucks.

Traffic was a nightmare I could tell coming home. I check commuterlink and it was. So I stayed home and went to work after lunch.

Late in the evening before coming home I did:

1 hour Elliptical Trainer followed by 12 minutes of ab work.

This last weekend up at the cabin I didn't track my calories. I'm sure I was over and was around 3000 Calories on Saturday.

Will do better this week. Hoping to be 205 on Wednesday morning.

Friday, March 28, 2008

Exercise while laptop is diagnosed

Did 30 minutes of Elliptical while my laptop was being looked at. Spent nearly 300 calories. Didn't have breakfast this morning (I know that's bad), but today is Cameron's farewell luncheon at work and we're going to Redrock. I'll just get a salad or something, but need to really watch my calories today cause Friday's are typically really bad.

Thursday, March 27, 2008

Racquetball after 5 hours sleep

I need more sleep!

Went to bed at midnight and got up at 5:10 for Racquetball. Got there at 6:15 and played cut-throat with Eric and Dave. I was up 11 to 4 on both of them and they both caught up and Dave won. We then played two doubles matches Eric and I versus Dave and Shawn. We won both of them. Thanks to Eric. I played like crap.

Then at 7:30 Eric and I went down to swim. Which was a good thing cause my right foot was starting to hurt.

Worked right through lunchtime today and just before leaving to swim with Cathi I did one hour on the Elliptical machine (605 Calories)

Wednesday, March 26, 2008

Gliding in guilt

Didn't run today. My right foot feels like it has a broken bone or something in it. I did 30 minutes of cycling instead. Afterwards weighed in at 207.4 pounds.

At lunch today I was about 15 minutes into my Elliptical trainer workout when Randy came in. He typically uses that machine and not the treadmill so I felt guilty going for a full hour. So I only went 15 more minutes to go to half an hour so he could have a turn. I went and lifted the next 30 minutes.

Lying Tricep Extensions: 6 x 15 @ 75
Close Grip Barbell Rows: 5 x 20 @ 45
Bent Over Close Grip Rows: 4 x 15 @ 115
Seated Wide Grip Cable Rows: 3 x 15 @ 120
Standing DB Military Press: 2 x 15 @ 40
Pullups: 3.5 Failed on 4th.

Tuesday, March 25, 2008

Knees aren't happy again

Tried running again this morning with Cathi and my knees fought the whole time. I let them win after half a block. Went back home and did the stationary bike for 30 minutes burning 400 calories.

Have a dentist appointment this morning so no breakfast.

At lunch I did 1 hour on the elliptical and pushed it pretty good. According to the machine I burned 598 calories during that 1 hour. Had an apple and a small bowl (yet very tasty!) of oatmeal (flavored with brown sugar and cinnamon with raisins). Weight this morning was higher than I wanted. Not recording it, but hoping that I can lose 1.5 pounds today by really being good and exercising a ton. Will swim this evening for sure.

Monday, March 24, 2008

Long run with Cathi again

5.25 miles - 7 x (.65m run, .10m walk)

Average speed 6.3 mph

Didn't have mp3 with me and it wasn't too tough without it. Wore new running outfit Cathi got for me. It was very comfortable. Good workout. Skipping swimming tonight cause of overcrowding on Monday and the fact that I need to catch up on more sleep.

Lifted at lunch the whole time

I lifted:

Squats - 5 x 135

Started feeling pain in right kneecap. Did a few squats with no weight. Same issue. What's up with my knees!!!! Switched to Deadlifts instead - don't have any knee pain with DL.
Deadlifts: 6 x 15 @ 135
superset with 6 x 30 crunches

I went to use the elliptical and it was taken and even both treadmills, so I decided to go do another big set of lifting:

Dumbell Military Press: 6 x 15 @ 40
superset with 6 x 30 crunches

Thursday, March 20, 2008

Racquetball then swimming

This morning's racquetball went well. Played doubles against Blair and Shawn(Thanks for the correction Eric). They won two and Eric and I won one. Then played cut-throat with Blair and Shawn and I was up, but Blair ended up winning. Then played singles with Dave. I had him 11-3 but he slowly closed the gap and won it. I had lots of hustle plays and made him run, but he had more skill in shot selection.

Then I went Swimming

Wednesday, March 19, 2008

Early morning run - last chance workout

Got up and the clouds were there, but non threatening so we ran:

3.75 - 5 x (.65m run, .10m walk)
.25 - .125m run, .125m walk
.10 - .05m spring, .05m walk

4.10 miles total

Knees were fine. Ran a little slower than last time (5.9mph avg including walks). Worried that my weigh in would not be that great, but it was (208.4 pounds).

Fantastic day!

Tuesday, March 18, 2008

Elliptical for an hour

Today I did the elliptical trainer for an hour and spent 553 calories. Would have been good had I not pigged out for dinner and accumulated over 3600 Calories. First day this week that turned out bad for intake. Need to step it up on exercise this evening and tomorrow morning.

Weighed in at 209.6 this morning and that was good, but I should have been smarter eating today. I was just so hungry! Need to drink more water when I get hungry instead of letting it build up for when I get home and gorge.

Monday, March 17, 2008

Benching with Chains then Elliptical

Saw Randy in the locker room which meant there would be conflict on the Elliptical trainer so I lifted first:

Flat Bench Press with Chains: 10 x 15 @ 135 + chains

Elliptical trainer: 33 minutes @ 320 Calories

Went home and ran with Cathi:

5.25 miles - 7 x (.60m run, .15m walk)

This is a lifetime best. I'm never run more than a 5K in my life. Granted I didn't run straight, but this is still a record.

Then went swimming...

Saturday, March 15, 2008


This morning after my swim I went over to Layton Surf N' Swim and played racquetball with Austin and Jacob. Dan was playing with Tina for a few games and then afterwards, we played. We only played three games and I won all three. I was pretty fired up after last week's loss. One game I game from 0-10 to win 15-10. Didn't get my heart rate up very much. I think I'm getting more in shape to the point where I'm at my prime again.

Thursday, March 13, 2008

Racquetball this morning

This morning I was a little late getting to SDRC and noticed Blair Tingey playing cut-throat with Dan Harmer! What a small world. I didn't know he played. I joined Dave and Ted in a cut-throat game and Dave came from behind and won. We played again and he won again.

I then played cut throat with Dan and his friend Steve. I was down most of the time, and was at 10 for a long time, then I got 5 in a row and won. I must have gotten hit by the ball about 5 times today. Nothing terribly bad, but a couple were fairly good hits. Usually I get hit once every few times, but today it caught up to me. I played for an hour and a half and then went swimming.

An hour before leaving for Swimming with Cathi I went down and did ab work for 50 minutes:

Crunches: 5 x 25
Captains Chair (Reverse Crunches): 5 x 15
Windmills: 5 x 25
Seated Cable Crunches: 5 x 30

Then did Elliptical for 15 minutes and then left to meet Cathi at Surf N' Swim for more swimming.

Wednesday, March 12, 2008

Last Chance run

This morning we got up early and ran the following:

3.75m - 5 x (.60m run, .15m walk)
0.5m - .25m run, .10m walk, .10 run, .05 walk

4.25 Miles total

Afterwards weighed in at 211.4 which was a total shock. I expected to be 212 something. That is a loss of 3 pounds since last Wednesday. Very happy with that.

At the end of the day I did the Elliptical trainer for 32 minutes (300 Calories) and met Cathi and the Bountiful Temple for a session at 7:00. Didn't get to swim tonight.

Tuesday, March 11, 2008

Running strong

Today is the first day running on the treadmill with the new Mizunos. Ran strong and felt great doing the following:

3.0 m - 4 x (0.60m run @ 6.0mph, 0.15m walk @ 3.5 mph)
0.75m - 1 x (0.60m run @ 6.5mph, 0.15m walk @ 3.5 mph)
0.75m - 3 x (0.125m run @ 8.0 8.5, 9.0 mph, 0.125m walk @ 3.5 mph)

4.5 miles total

I think 9.0 mph on the treadmill is the max. It was making a strange noise and the belt I think was slipping because it registered 8.5 and then dropped down to 7.0 range but I was booking and I know was going more than 8.5. Will have to make the max 8.5 so I don't ruin the thing. Worried about tomorrow's weigh in. I don't think it will be a good week. I ate too much this week. Hoping to be below 214 though.

Monday, March 10, 2008

New Mizuno shoes and first run with Cathi

Cathi agreed to buy me some Mizuno's (out of her weight loss winnings) if I ran with her at least once a week. I weighed in this morning when I woke up at 217.0 pounds. I knew I would have gained since I had a terrible weekend with my diet. I ran:

3.75 - 5 x (.60 mile run @ 6.5 mph, .15 mile walk @3.5mph)
0.25 - 0.125m fast run, 0.125m walk
0.10 - walk from the corner to the house

4.10 miles

Took the GPS to get my distance/speed readings. I planned on only running .5m and walking .25 but felt good so I changed it. Average moving speed was 5.8 which was faster than I thought I would go. The shoes were nice, but not overwhelmingly so. My knees were giving me trouble the whole time, but not so much that I gave up. I need to keep my knee braces and shoes together at all times. I weighed in after the run (and after a BM) and weighed 215.0. Loss of two full pounds after a run and a good BM!? I told Cathi I would run with her again on Wednesday morning and hopefully I can lose two pounds again that morning!

I plan on doing the elliptical trainer at noon today for an hour and swim this evening for an hour, so I should have plenty of calories to burn.

Thursday, March 06, 2008


Played some racquetball this morning at 6:30 - 8:00. Played Dave two games, we each won one game. Then we played cutthroat with Dan. Dave won all of them. There were several short shots that I was able to run up on and get. Made several mistakes with sots off the back wall. Went down low real good, but it hit the floor. Need to square up on the court better and hit through the ball rather than swat it.

I have SCJP study group today so I won't be exercising at noon today, but I'll count today's racquetball as today's workout. Will definitely swim tonight though.

I plan on swimming 3500 yards and playing 3 hours of racquetball this Saturday so I should definitely have enough cardio this week to have some fairly good weight loss. I'm also counting my calories via Lifeform this week. Of all the parts of dieting actually documenting what I eat is the toughest.

Wednesday, March 05, 2008

Much Better

Today my knees thanked me:

1 hour of Elliptical training - 538 total calories burned

I sweat as much if not more than if I had ran 3.5m.

I'm going to start alternating these into the mix. Probably run twice a week and these twice a week. Felt great.

Tuesday, March 04, 2008

Halfast workout

Today I did the following:

1.5m - 2 x (.65m run @ 6.0 mph, 1.0m walk @3.0mph)
0.25m - Walk

I had some terrible cramps going on thank to some chili I ate yesterday so I cut the workout in half. Didn't feel very good. Hoping tonights swim goes alot better.

Monday, March 03, 2008

Fantastic run and lift

Today I stepped it up a little. I really want to get down under 216 for Wednesday's weigh in:

Stretch for 5 minutes

Put grade at 3.0%:
3.0m - 4 x (.65m run @ 6.0mph, .10m walk @ 3.5mph)
.5m - 2 x (0.125m sprint @ 8.0mph, 0.125m walk @ 3.5mph)

3.5 miles total

Stretch for 5 minutes then lifted Upper Back:

Seated Wide Grip Cable Rows: 15 @ 150, 3 x 15 @ 120
superset with 4 x 10 Situps slow and deliberate

Close Grip Bent Over Rows: 4 x 12 @ 135
superset with DB Shoulder Shrugs: 4 x 12 @ 40

Surprised I could even do the situps. I haven't done real situps in about 10 years. I've done crunches lots of times, but never real situps. Went well and I didn't even get a terrible burn. I should have done sets of 15 instead of 10. Next time.