TomO
0
Exercise Log Index
Monthly Results
Over the past month, I've been checking out three different sites on the net, and I think I like this one the best. So this is where I'll keep track of my progress from now on.
Weight to lose: 80 lbs. total. I started at 270 on July 1, 2006. Am now at 244, and want to get to 190 or thereabouts. So I have 54 more lbs. to lose.
When: As the title of my log implies, I'd like to be close to my goal by the time I reach 60, which is July of 2008. However, my actual goal is Dec. 31, 2008. My short term goal is to lose around 2.5 to 3 lbs. per month.
How: Getting away from white carbs and other highly processed foods. Keeping my calorie intake to around 2,400 calories a day. Exercising around 6 days a week (4 days cardio, 2 days weight training).
Why: At my age, and struggling with weight all my life, I've been up and down many times. I've seen and done every fad diet there is. In the past, I did it mainly for vanity; I wasn't really convinced all this extra fat would hurt my health. Then, last year, I had a complete physical and found my blood pressure was pre-hypertensive (145/95) and my blood sugar was pre-diabetic (112). My resting pulse was 69.
The greatest joy I have in life is watching our two grown kids become adults. I didn't want to miss out on that. I want to live to see them married and have kids of their own and build their lives. And, of course, I want to enjoy all this with my wife of 30 yrs.
Routine: I've settled on a new routine that I think will work well for me:
Day 1: HIIT cardio, 1 hour.
Day 2: Weight training: squat, bench press, rows, pullups, military press
Day 3: Steady-state cardio, 1 hour.
Day 4: light exercise or rest
Day 5: HIIT cardio, 1 hour
Day 6: Weight training: squat, incline press, rows, deadlift
Day 7: Steady state cardio, 1 hour.
Day 8: rest
Progress so far:
Weight: 26 lbs. lost
Blood Pressure: Now reading 119/74
Resting Pulse: 52
HIIT: I've been doing this for about 6 weeks now. I eased into it, and found that I really, really enjoy it! I use sound tracks from cardioCoach and ITrain that generally last 1 hour. Typically, they involve from 6 to 10 sprints at 85% max HR, and 6 to 10 sprints at 95% max HR. My max HR is 168. When I started, I couldn't do more than a few seconds at 148 bpm, but now I can do over a minute at 158 to 160 bpm, which is 96% of max.
Strength training: I've been doing that all along, but just today I worked out a new program, thanks to Steve (who gives GREAT advice here). I'll post more about that later.
Monthly Results
Over the past month, I've been checking out three different sites on the net, and I think I like this one the best. So this is where I'll keep track of my progress from now on.
Weight to lose: 80 lbs. total. I started at 270 on July 1, 2006. Am now at 244, and want to get to 190 or thereabouts. So I have 54 more lbs. to lose.
When: As the title of my log implies, I'd like to be close to my goal by the time I reach 60, which is July of 2008. However, my actual goal is Dec. 31, 2008. My short term goal is to lose around 2.5 to 3 lbs. per month.
How: Getting away from white carbs and other highly processed foods. Keeping my calorie intake to around 2,400 calories a day. Exercising around 6 days a week (4 days cardio, 2 days weight training).
Why: At my age, and struggling with weight all my life, I've been up and down many times. I've seen and done every fad diet there is. In the past, I did it mainly for vanity; I wasn't really convinced all this extra fat would hurt my health. Then, last year, I had a complete physical and found my blood pressure was pre-hypertensive (145/95) and my blood sugar was pre-diabetic (112). My resting pulse was 69.
The greatest joy I have in life is watching our two grown kids become adults. I didn't want to miss out on that. I want to live to see them married and have kids of their own and build their lives. And, of course, I want to enjoy all this with my wife of 30 yrs.
Routine: I've settled on a new routine that I think will work well for me:
Day 1: HIIT cardio, 1 hour.
Day 2: Weight training: squat, bench press, rows, pullups, military press
Day 3: Steady-state cardio, 1 hour.
Day 4: light exercise or rest
Day 5: HIIT cardio, 1 hour
Day 6: Weight training: squat, incline press, rows, deadlift
Day 7: Steady state cardio, 1 hour.
Day 8: rest
Progress so far:
Weight: 26 lbs. lost
Blood Pressure: Now reading 119/74
Resting Pulse: 52
HIIT: I've been doing this for about 6 weeks now. I eased into it, and found that I really, really enjoy it! I use sound tracks from cardioCoach and ITrain that generally last 1 hour. Typically, they involve from 6 to 10 sprints at 85% max HR, and 6 to 10 sprints at 95% max HR. My max HR is 168. When I started, I couldn't do more than a few seconds at 148 bpm, but now I can do over a minute at 158 to 160 bpm, which is 96% of max.
Strength training: I've been doing that all along, but just today I worked out a new program, thanks to Steve (who gives GREAT advice here). I'll post more about that later.
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