Fun with the Kids

Took my kids out for a walk today, and we toured around downtown Seattle. We walked along the waterfront, and even visited the aquarium. Then we took to the stairs of Pike Place Market and headed home.

Then I did my 5000 meters on the rowing machine in about 24:40.

Paul

Better than yesterday

I worked out this morning, and ran a short 2.5 mile run in 35 minutes. I did push the last 10 minutes to 5mph and the last 5 minutes to 6.3 mph. Then I hopped off the treadmill and jumped on the stationary bike and rode for 8 miles in 30 minutes at level 6-8.

I am happy with today's effort, although I won't again be able to row this evening, as I have to go out and drink many empty carbs in the form of beer. Tomorrow I go back to my normal 1.5 hour routine though. Plus I get to show off my new rowing machine to my kids.

I am down to 222 lbs today. I am encouraged, but suspicious that my scale is playing with me again, and tomorrow Ill be back to 224 again.

Well see.

Paul

Coming down with the lazys

It looks as though the lazy bug has hit me. Today, I tried to get up to work out, but apparently when my alarm went off, I got up out of bed, crossed the room, and re-set it to 6am and walked across the room and slid back to bed. I guess I went to bed a little too late last night.

And with beers scheduled for tonight and tomorrow night, I will need to pull my lazy butt out of bed tomorrow or all my work this week will be for naught.

Paul

One word....Bleah

Today I woke up feeling kinda crappy, so even though I did go out to the gym and work out with my weights some, I didn't do them all. My summary is below:

• Chest - 90 lbs
  
• Shoulders - Nada
  
• Laterals - 90 lbs
  
• Triceps - Zip
  
• Biceps - Zilch
  

As you can see, I did exceed the max weights on the 2 areas I did lift, but my hands hurt quite a bit from the rowing yesterday, and didn't want to wrestle with the dumbbells for the other exercises. I am expecting to row again this afternoon, but will see if the gel-covered bike gloves that I just bought will help with the soreness.

Paul

UPDATED: Rowed 5000 meters in 26:18

Long Run - Personal Record

Today was my long run day, and I woke up feeling a bunch of energy. So I decided that I would attempt 5 miles. I set the treadmill for a 5 mile distance run, and started out.

I am reading a book these days called "ChiRunning" and decided today to try out some of the techniques presented in that book in hopes of conserving energy a bit. I relaxed my arms, back, and shoulders during the run, and tried to focus on breathing normally and on my posture.

Lo and behold, I ended up running 5.25 miles and amazingly, my heart stayed in my chest the entire time. As a matter of fact, my heart rate only peaked at about 172, which took me nearly an hour to reach.

I had a little difficulty sleeping last night. I am thinking it is my pillow, but it could have been the late afternoon workout that energized my body. I am going to row again when I get home from work tonight, and hopefully won't have too much trouble sleeping. I want to be sure to get my rowing in today and tomorrow, as I have evening plans now for Thursday and Friday and will probably not be able to row those days.

Paul

UPDATED: Rowed this afternoon. Another 5000 meters in 24:59

Back to work

Today I am doing strength training in the morning and then Rowing this evening. This mornings workout was lower body, and I did the following:

• Quads - 140lbs
  
• Hamstrings - 80 lbs
  
• Calfs - 70 lbs
  
• Abs - 124 crunches
  

Not too bad a workout.

My plan for the next couple weeks are to work out an hour of the plan below in the mornings, and a half hour to forty five minutes rowing in the evening.

This week:

• Monday - Strength Training - Lower Body then Row 5000
  
• Tuesday - Cardio - Long Run then Row 5000
  
• Wednesday - Strength Training - Upper Body then Row 5000
  
• Thursday - Cardio - Short Run and Bike then Row 5000
  
• Friday - Strength Training - Lower Body then Row 5000
  
• Saturday - Cardio - Bike and Elliptical then Row 5000
  

Next week:

• Monday - Strength Training - Upper Body then Row 5000
  
• Tuesday - Cardio - Long Run then Row 5000
  
• Wednesday - Strength Training - Lower Body then Row 5000
  
• Thursday - Cardio - Short Run and Bike then Row 5000
  
• Friday - Strength Training - Upper Body then Row 5000
  
• Saturday - Cardio - Bike and Elliptical then Row 5000
  

It should be quite the workout.

Paul

UPDATE: I did an afternoon row on the Rowing Machine. Did 5000 meters in 25:28.2

Rowing

Well, my rower came in today, and I immediately hooked it up and tested it out. Very cool. I rowed about 7000 meters in 40 minutes and worked up quite the sweat.

Paul

Resting

I planned on working out today, but woke up this morning feeling like crap. So today is now a rest day.

Paul

Light Workout

Today, I woke up at 4:30AM, but wasn't feeling all that great. I headed out to the gym and started warming up on the treadmill, intending to run, and after about 5 minutes of walking fast, it was apparent that today wasn't a good day for this. I hopped on the stationary bike for 30 minutes at level 7 to get some work out in, but that was it for the day. I just don't seem to have any energy today.

Perhaps tomorrow will be better.

Paul

Minor Milestone

Well, finally today I saw some movement on the scale again. I weighed in at 225, and I am fully expecting this to be a fluke, and tomorrow I am sure I'll weigh in higher than I was yesterday. Suffice it to say, this is 163 pounds lost since I started all this, and I am happy.

Today I did a lower body strength training workout. Here are my max lifts:

• Quads - 130 lbs
  
• Hamstrings - 70 lbs
  
• Calfs - 70 lbs
  
• Abs - 120 crunches
  

I also did 30 minutes on the elliptical machine on a hilly course at level 5.

All in all, a pretty good workout.

Paul