Racquetball

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.

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.

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.

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.

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.

Racquetball

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.

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.

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.

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.

Frosting

Today was the frosting for the week. Was able to get a good run in at lunch even though I have a ton of work to do. Decided to lift if I get done what I need to at work later this evening, but at lunch I did this:

Set Grade to 2.5%
1.5Miles - 2 x (0.6m run @ 6.0mph, 0.15m walk @ 3.5mph)

Set Grade to 3.0%
1.5Miles - 2 x (0.6m run @ 6.0mph, 0.15m walk @ 3.5mph)

Sprint sets
.5Miles - 2 x (0.125m run @ 8.5mph, 0.125 walk @ 3.5mph)

3.5 Miles total

After work I did:

Bench Press:

15 @ 135
20 @ 135
15 @ 135 + chains
15 @ 115 + chains
20 @ 95 + chains
25 @ 95
30 @ 75

Had to go to Russ and Lonnie's party after that.

Running Repeat

Today was an identical repeat of yesterday's run:

3.00 miles - 4 x (.60m run @ 6.0mph, .15m walk @ 3.5mph) at 2.5% grade
.25 miles - 0.125m fast pace @ 8.0 mph, 0.125m quick walk @ 4.0 mph

3.25 miles total
Stretched for 5 minutes

Then lifted:

Standing Military Press: 6 x 15 @ 95
superset with
Standing Barbell rotations: 6 x 15 @ 95

DB Lateral Raises: 3 x 15 @ 30
superset with
Good Mornings: 6 @ 95, 8 @ 95, 10 @ 95

Good workout. Forgot to stretch before my run and felt really tight and burning calves about 1/8th mile into my first run set. Almost stopped and stretched but figured I'd just fight through it. Burning went away after 1/2 mile and just because numb. Felt great about today's workout. Weighed in at 216.4 this morning. Stoked about that.

Arms and Run

On the way to the treadmills I saw the two ladies that sometimes use the treadmills on the way there too. I was ahead of them and my instinct was to run to the treadmill to make sure I got there first, but I realized I'm not a little kid so I turned around and asked them if they were going to use the treadmills. They said "Yes". So I said, "I'll go lift first then.". They appreciated that and I did bicep work:

Seated Preacher Curls: 6 x 15 @ 75
superset with 25 jumping jacks

Standing Reverse Curls with Armblaster: 6 x 10 @ 75

Stretched legs for about 5 minutes and then ran:

3.00 miles - 4 x (.60m run @ 6.0mph, .15m walk @ 3.5mph) at 2.5% grade
.25 miles - 0.125m fast pace @ 8.0 mph, 0.125m quick walk @ 4.0 mph

3.25 miles total

Stretched out real good after the workout for about 5 minutes. Hoping to weigh in @ 216 or so tomorrow morning.

New record - 3.5 miles

Today I not only surpassed my PR on distance, but I increased the running portion as well:

3.0 miles - 4 x (.60m run @6.0mph, .15m walk @3.5mph) using 2.5% grade
.25 miles - .125m sprint (8.5mph), .125 walk @3.5mph using 2.5% grade
.25 miles - .25m walk @ 3.5mph using 4-7% grade increase every .05m

3.5 Miles total

Stretched out before and after this workout and then followed with 100 crunches.

This was an awesome workout! I then had a very healthy lunch: Salmon fillet and cup of tomato soup. Fantastic day!

Chest and run

Today I lifted first:

Incline Bench: 2 x 15 @ 135, 12 @ 135, 10 @ 135
Decline Bench: 15 @ 135, 15 @ 155, 15 @ 165, 15 @ 175
DB Push Row ups: 2 x 8 @ 25, 2 x 8 @ 20

DB Push Row ups are where you take dumbells and do pushups off them and after every push you row one arm at a time up to your chest. These are tough! Saw Bernie on biggest loser doing these and looks like they were good work. They are.

Then ran, half way into my first set I knew doing 4 was going to be tough so I compromised and increased grade and walked more.

2.5 miles - 3 x (.5m run @ 6.0mph, .25 walk @ 3.5-4.0mph) @2.5% grade with additional .25m walk at 4.0% grade.

Perhaps only getting 5 hours of sleep last night contributed to my less than ideal condition. Tried recruiting swimmers for my 500 Mile challenge.

Legs very sore, but running through it

Canceled last night's swim with Cathi to help her fold the week's laundry. Plus I needed to get to bed early so I could play racquetball this morning in Bountiful with Dan and his crew, but I ended up skipping that when I woke up and found that my leg soreness from this week's squats had not eased, in fact worsened.

Yesterday I weighed in at 219.0 pounds. Which is a new record for me. I haven't been that weight for probably 10 years. Need to keep going though. I want to get down to 190. That would be the ultimate weight for me.

Today's lunchtime was spent in a Java study group so today's lunch break was taken late in the afternoon and here is what I did:

Leg Stretches
3.0 Miles - 3 x (.5m run @ 6.0mph, .25m walk @ 3.5 - 4.0mph), 3 x (0.125m run @ 8.25mph, 0.125m walk @ 3.5 mph)
Leg Stretches

I got an email from CriticalBench.com that I get every quarter with tips and the big tip was to increase natural Testosterone production is to incorporate 30 seconds of sprints into your workout which I tried today a few times near the end of the run. Although I felt like the treadmill was doing along of the work. I would put my leg down and the treadmill would whip it behind me. When you get going fast, then it seems more like the treadmill is pushing me rather than I'm really running. Hope to get down to @ 216 next Wednesday.

Definitely swimming tonight.

Strong run

Even though my left glute is a little sore from yesterday's hike in the snow I went ahead and ran the following:

3.0 miles - 4 x (.5 run (6.0 mph on first 3, 6.5 on last set), .25 walk (3.5mph on all 4)

Lifted:

Squats: 5 x 10 @ 135

The squats were tough. Right knee was giving me just a little trouble but since I did such a light weight it wasn't too bad. Had to hurry to get back upstairs for a meeting so I didn't have time for more. Felt strong on the run.

Not very energized

This afternoon I lifted the following:

Legs Up Flat Bench: 4 x 15 @ 155, 2 x 15 @ 165
superset with
Captains chair: 5 x 15

Run: .5 mile - .25 run and .25 walk.

The run wasn't good. I stretched out real good before the run, but started having bad thoughts ("Give up, you're tired, and you've run all week you poor man!") and succumbed to temptation.

Looking forward to the weekend up at the cabin. Hope to go on some hikes with Cathi and lots of ping pong with the boys.

Joined another weight loss competition

The neighborhood biggest loser competition is good, but people are dropping out or not weighing in and I'd like to join something else as well for more motivation so I joined this group New You in 2008

Running at home

Cathi wanted me to spend $1.50 and go to the track. I said no way am I paying for something I can do at home so I went downstairs and ran:

3.00 miles - 4 x (.5 run, .25 walk) no grade, 4.5, 5.0, 5.0, 5.0 mph, 3.0 mph walk.

Didn't have time for a lunch today, so I had to wait to do this in the evening. Had a good swim tonight too. Found out I am the biggest loser in this week's neighborhood weight loss group. That was my goal. Need to keep it up.

Working from home today

This morning I wasn't feeling so well. Have a sore throat and a very dry cough. Did get alot of work done from home though. After work I went downstairs and ran:

2.25 Miles - 3 x (.5 run, .25 walk) ran 4.0, 4.5, 5.0 mph, 3.0 mph walk

Our treadmill sure is "harder" than the one at work. Feels like I'm running on bricks versus a real rubber track. My knees are asking me nicely to stop, but I'm gonna have to feed them some glucosamine instead.