Garand69's Journal, 03 January 2014

Woo Hoo. First week since I began cutting out carbs and exercising I am starting to see some great improvemenrts.

Weight -13.2 lbs

Body Measurments

Dec 28/13
Biceps - 16"
Chest - 53"
Waist - 51"
Hips - 45"
Thighs 26"

Jan 3/14
Biceps - 17" (+1")(increase probably residual from yesterdays work out)
Chest - 51" (-2")
Waist 49" (-2")
Hips - 45" (0)
Thighs - 25" (-1")

The last few days Chicagoland has been hit with snow, so my walking has been derailed. I cannot afford to take out a knee or worse slipping on ice.

Improvise-Adapt-Overcome!!

Snow shoveling replaced walking, and lucky for me, it burns about the same calories per hour (but I think it gives you more of a workout). While the snow was the nice light and fluffy type, I maintained an average HR of 145 during the entire time.

Then, last night the Wife and I hit the gym.

I started on the tread mill for 30 min. I had to adjust my speed and grade a bit because within 5 minutes my HR hit 281bpm. I slowed things down with an Interval style workout that kept my HR in the mid 140's except at the highest speed/grade which would bump me up to 151-153bpm for a couple of minutes at a time.

After the Treadmill, I hit the machines. Trying to focus on working muscles opposite of what I workout at home with my "Bodyweight Circuit". Because of my shoulders, I start out slow with light weight focusing on form to make sure the range of motion does not make anything mad. Then do 3 sets of 10 at full weight and then finish with a lightweight set of 10 to cool down.

Chest Suppoted Row
10 reps-15 lbs
10 reps-100 lbs
10 reps-100 lbs
10 reps-100 lbs
10 reps-15 lbs

Seated Cable Press (like military press with dumbells)
10 reps-15 lbs
10 reps-100 lbs
10 reps-100 lbs
9 reps-100 lbs
10 reps-15 lbs

Cable Pulldown (triceps)
10 reps-15 lbs
10 reps-100 lbs
10 reps-115 lbs
9 reps-115 lbs
10 reps-15 lbs

These 3 excercises took a full 30 minutes to complete. I was resting between sets only long enough to get my HR back down to 150bpm. At the end of a full weight set, I would be in the mid 170's, which I should probably avoid with my current BP issue, BUT with each excercise, it took less time to recover, so I felt that was a good sign so I continued on.

I then did a low intensity cooldown on the treadmill for about 8 min. Overall, from the moment I walked in the door of the gym until the time I left, I averaged a 140bpm for 1.25hrs.

For those exerceises that I was able to complete 3 sets of 10, I will add weight, for those that I could not complete, I will maintain that weight until I can, and then increase.

As my conditioning improves, I will be able to add more exercises to routine becuse of faster recovery, though I may cut back on the treadmill for a couple of reasons, 1st is time, second is that my left knee seems to prefer real walking.

Things that I would like to add to my Gym work out ASAP to compliment my home workout.

Roman Chair/Back Extensions
Leg Curls

Never Give Up!!!

44.4 to go!

267.8 lb Lost so far: 13.2 lb.    Still to go: 42.8 lb.    Diet followed 100%.

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2820 kcal

Fat: 127.00g | Prot: 86.19g | Carb: 36.73g.   Breakfast: Kroger Heavy Whipping Cream, Cooked Asparagus (from Fresh), Butter, Sour Cream, Borden Shredded Cheddar Cheese, Equality Fresh Spinach, Calavo Avocado, Poached Egg. Lunch: Five Guys French's Yellow Mustard, Cheddar Cheese, Calavo Avocado, Iceberg Lettuce (Includes Crisphead Types), Five Guys Onions, Anheuser-Busch Bud Light Beer, Jason's Deli Tomato Slice, Ground Beef (Cooked), Bacon (Cured, Pan-Fried, Cooked). Snacks/Other: Utz Hot & Spicy Pork Rinds, American Cheese, Green Olives, Jim Beam Bourbon, Sliced Ham (Regular, Approx. 11% Fat). more...

4022 kcal

Activities & Exercise: Walking (brisk) - 4/mph - 1 hour and 30 minutes, Calisthenics (heavy, e.g. pushups) - 20 minutes, Resting - 14 hours and 10 minutes, Sleeping - 8 hours. more...