Tony's Diary
- Thread starter tony1959
- Start date
9/06/09 Off day Trainers orders ate bad also
9/07/09 Played 18 holes of golf in the AM took a 3.24 mile bike ride at 9:30PM took me 17 minutes and 5 seconds 11.4 MPH avg top speed of 24.1MPH.
We had a big family dinner tonight but I did not do to bad but with it being a holiday over all I had a little to much thru out the day thus the late bike ride.
Back to the gym to night
9/07/09 Played 18 holes of golf in the AM took a 3.24 mile bike ride at 9:30PM took me 17 minutes and 5 seconds 11.4 MPH avg top speed of 24.1MPH.
We had a big family dinner tonight but I did not do to bad but with it being a holiday over all I had a little to much thru out the day thus the late bike ride.
Back to the gym to night
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9/8/09
My girlfriend was a little under the weather so I went had had a workout with our trainer by myself today, man what a work-out!!!!
I got warmed up and was ready to go when he walked in.
We started of with a 1x10 of 55lbs of vertical push pulls on the cable machine from bothe the right and left side then moved to the Romanian deadlift with 75lbs for a 1x10 then 45 seconds on the treadmill at a 3.5 incline and a 3.5 pace I did that circuit 3 times.
The 2nd circuit started with 1x10 of 30lbs of incline push pulls on the cable machine from both the right and left side then a 1x10 of assisted body squats then 45 seconds on the treadmill at a 3.5 incline and a 3.5 pace then 1x20 of smash's with a 10 medicine ball I did that circuit 3 times man was I toast after that it was a good solid 45 min work out.
After that I did a 2.5 mile cooldown on the bike and some light stretching.
My girlfriend was a little under the weather so I went had had a workout with our trainer by myself today, man what a work-out!!!!
I got warmed up and was ready to go when he walked in.
We started of with a 1x10 of 55lbs of vertical push pulls on the cable machine from bothe the right and left side then moved to the Romanian deadlift with 75lbs for a 1x10 then 45 seconds on the treadmill at a 3.5 incline and a 3.5 pace I did that circuit 3 times.
The 2nd circuit started with 1x10 of 30lbs of incline push pulls on the cable machine from both the right and left side then a 1x10 of assisted body squats then 45 seconds on the treadmill at a 3.5 incline and a 3.5 pace then 1x20 of smash's with a 10 medicine ball I did that circuit 3 times man was I toast after that it was a good solid 45 min work out.
After that I did a 2.5 mile cooldown on the bike and some light stretching.
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Omega
Moderator
Hi Tony
I see that you are doing great. Congratulations on the weight loss so far.
You are the same age as me. People talk about it being harder to lose weight as we get a bit older - but we can surprise them by doing it just the same. It looks like you are getting tons of support in your project from your girlfriend and kids. That really helps a lot.
Take care
Best wishes
Margaret
I see that you are doing great. Congratulations on the weight loss so far.
You are the same age as me. People talk about it being harder to lose weight as we get a bit older - but we can surprise them by doing it just the same. It looks like you are getting tons of support in your project from your girlfriend and kids. That really helps a lot.
Take care
Best wishes
Margaret
9/9/09
I am trying very hard to listen to our trainer so today was a lite day so I rode my bike 3.87 miles at an average speed of 10.5mph top speed of 22.6mph it was a 22 minute ride.
Went a different route today with a few more hills boy my legs could sure tell it too!
To me it is just amazzing how the body gets stronger with a little effort, when I started riding my bike around the first of June I could only go around the block.
I look forward to the day when I can get on and go for a 1hr ride at a good pace.
Next summer my girl friend and I want to ride the Katy Trail here in Missouri it goes almost all the way across the state.
Any way until later everyone have a great day.
I am trying very hard to listen to our trainer so today was a lite day so I rode my bike 3.87 miles at an average speed of 10.5mph top speed of 22.6mph it was a 22 minute ride.
Went a different route today with a few more hills boy my legs could sure tell it too!
To me it is just amazzing how the body gets stronger with a little effort, when I started riding my bike around the first of June I could only go around the block.
I look forward to the day when I can get on and go for a 1hr ride at a good pace.
Next summer my girl friend and I want to ride the Katy Trail here in Missouri it goes almost all the way across the state.
Any way until later everyone have a great day.
i'm glad all your hard work is paying off. i know the feeling. i try to tell people that your body adapts sooo fast, you just have to be a little more patient with the initial start off. i'll be following your progress, as i am winding towards the end of my weight loss journey (i still have some ways to go, but i am well past the halfway mark), and preparing for a new journey of toning and maintaining this level of fitness i have achieved and continue to achieve. If you have any questions feel free to ask.
Kino1
New member
Hello again!
Just stopping in to say hi! Keep up the great work. You're doing fabulous!!!
And it really is amazing how fast our bodies adapt and change! We always underestimate what we can do and often don't give ourselves the time we need. It's completely worth it in the end though
Just stopping in to say hi! Keep up the great work. You're doing fabulous!!!
And it really is amazing how fast our bodies adapt and change! We always underestimate what we can do and often don't give ourselves the time we need. It's completely worth it in the end though
Sept 9th
Well I thought we had an appt with the trainer but he forgot to write it down so he had another client so we moved it to Friday but thats ok because my girl friend was still a little under the weather.
So we just did 10 min. on the tread mill and then went for a bike ride another new route today with 2 big hills.
4.02 miles
23 minutes
10.4 avg MPH
Top Speed of 33.6 < New record for me
Well I thought we had an appt with the trainer but he forgot to write it down so he had another client so we moved it to Friday but thats ok because my girl friend was still a little under the weather.
So we just did 10 min. on the tread mill and then went for a bike ride another new route today with 2 big hills.
4.02 miles
23 minutes
10.4 avg MPH
Top Speed of 33.6 < New record for me
Cord the Seeker
New member
The police have been known to had out a ticket to a speeder on a bike here in town, if they ever give me one I think I will just have to frame it......LOL
Right after I pay it
Kino1
New member
The police have been known to had out a ticket to a speeder on a bike here in town, if they ever give me one I think I will just have to frame it......LOL
Right after I pay it
Congrats on your new top speed!!
haha I like the idea of framing the ticket! lol...I've never given much thought to speeding on a bike but I guess it does happen!!
9/11/09
May not be able to get on tomorrow so I will post todays report now.
We worked out with our trainer tonight we did our normal warm up 5 min on the tread mill then some glute and hamstring activation excersies then it was time to work.
We did a circut of 1x10 with 45lb DB bench on the excersise ball, 1x10 with 45lb of DB rows on the excersise ball both left and right, 1x10 with 85lb lat pulldowns and 1x10 with 25lb DB curl press we did this circut 3 times.
Then we worked on a new lift the snach from the RDL position with dumbbells we did a 3x5 with 15lbs we really worked on doing it right to me it is a very technical lift so I struggled thru but my girlfriend just sailed thru it............LOL
Then it was time for hell when we started at the gym right at a month ago I could not stay on this evil machine for more than a minute at very low settings it just killed me so tonight Jordon said its time for some HIIT on your favorite machine the elliptical.
We did 1 minute, 20 seconds as hard as we could then 40 seconds at a nice pace we did this 10 times, I had to do 3 then rest for 3 minutes then 5 and rest for 2 minutes then the last 2 then he had me do one more minute with the last 30 seconds hard.
I think this was the hardest thing I have ever done in my life, even harder than the 100 yard wind sprints we did in football practice in high school!!!!!
Anyway it was a great workout.
Talk to you all later
T
May not be able to get on tomorrow so I will post todays report now.
We worked out with our trainer tonight we did our normal warm up 5 min on the tread mill then some glute and hamstring activation excersies then it was time to work.
We did a circut of 1x10 with 45lb DB bench on the excersise ball, 1x10 with 45lb of DB rows on the excersise ball both left and right, 1x10 with 85lb lat pulldowns and 1x10 with 25lb DB curl press we did this circut 3 times.
Then we worked on a new lift the snach from the RDL position with dumbbells we did a 3x5 with 15lbs we really worked on doing it right to me it is a very technical lift so I struggled thru but my girlfriend just sailed thru it............LOL
Then it was time for hell when we started at the gym right at a month ago I could not stay on this evil machine for more than a minute at very low settings it just killed me so tonight Jordon said its time for some HIIT on your favorite machine the elliptical.
We did 1 minute, 20 seconds as hard as we could then 40 seconds at a nice pace we did this 10 times, I had to do 3 then rest for 3 minutes then 5 and rest for 2 minutes then the last 2 then he had me do one more minute with the last 30 seconds hard.
I think this was the hardest thing I have ever done in my life, even harder than the 100 yard wind sprints we did in football practice in high school!!!!!
Anyway it was a great workout.
Talk to you all later
T
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9/14/09
Light day today we did a 3.13 mile bike ride avg MPH was 10
Today is weigh in day and I was just not sure what the outcome was going to be so to say I was not looking forward to it is an understatement!
But the scales hit 365lbs for a 5lb loss for the week I did not expect this what so ever, that puts total weight loss at 57lbs since 4/14/09 it's meen 4 years since I was under 370
Light day today we did a 3.13 mile bike ride avg MPH was 10
Today is weigh in day and I was just not sure what the outcome was going to be so to say I was not looking forward to it is an understatement!
But the scales hit 365lbs for a 5lb loss for the week I did not expect this what so ever, that puts total weight loss at 57lbs since 4/14/09 it's meen 4 years since I was under 370
9/15/09
Spent the afternoon at the Hospital with my family my Mom fell and broke her ankle in 3 places and dislocated it the Dr's put it back in place and put a plate and some screws in to hold everything together, everything came out great.
Worked out with our trainer today I did
First circuit
1x10 Vertical Push pulls right and left @ 60lbs
1x10 RDL @ 85lbs
1x10 One Lege Set Downs both right and left
1min on the treadmill at 4 angle and 3.8 speed
Second Circuit
1x20 Incline Push Pulls @ 60lbs
1x8 Ab roll outs on the excersise ball
1min on the treadmill at 4 angle and 3.8 speed
We did each circuit 3 times
Spent the afternoon at the Hospital with my family my Mom fell and broke her ankle in 3 places and dislocated it the Dr's put it back in place and put a plate and some screws in to hold everything together, everything came out great.
Worked out with our trainer today I did
First circuit
1x10 Vertical Push pulls right and left @ 60lbs
1x10 RDL @ 85lbs
1x10 One Lege Set Downs both right and left
1min on the treadmill at 4 angle and 3.8 speed
Second Circuit
1x20 Incline Push Pulls @ 60lbs
1x8 Ab roll outs on the excersise ball
1min on the treadmill at 4 angle and 3.8 speed
We did each circuit 3 times