Power 150

I did my power 150 workout today.  It turned out to be a power 200.  This work out usually includes 50 birddogs , 50 shoulder presses and 50 bicep curls.  Plus I warm up for 10 - 15 minutes on the treadmill.   When I finished up, I felt it was not enough.  So I pushed myself to do 50 squats with 60 pounds of weights. I think I may be at a turning point where exercise is be coming enjoyable and less of a chore.  

As promised.  This is my before picture.  I will post another at the end of August 

Row, Row, Row your machine

End of the Month

                                     

It's been a few days since I last posting.  We had a busy weekend.  It was filled with Annie, Birthday Parties and having a night away from the kids.

Sunday night we meet my mom and sister at the casino for my sister birthday.  I enjoyed the seafood buffet.  I filled up on the crab legs (no butter).  I figured I was burning as many calories getting the meat as I was eating.

After getting home Monday, Janell and I took the kids for a bike ride.  I was able to make it back to the gym after that.  I did 20 minutes on the rowing machine and 20 on the shoulder machine.  The rowing machine was so boring I had to break it up to 5 sets of 4 minutes. It was also harder than I thought it would be. Alex warned me that I would be sore.  He didn't lie.

I had my month end workout today.  It was to gauge where I am at.  It was a timed workout that included

1/2 mile - bike
1/4 mile - tread mill
500 meters - rowing
25 each  leg - Step ups
40 - shoulder presses
40- bench presses
40- bicep curls
40 - sit ups

I finished in just under 21 minutes.  I surprised myself.  I think I surprised Alex my trainer. Along with my month end workout,  I had my monthly measurements.  We have decided not to focus on my weights as much as the measurement changes. I will post my weight lost still. It will just be limited to 2 or 3 times a month.

So here are my measurements from the beginning of my adventure vs 1 month into my adventure.

Body Part             Beginning        Today          Gain/Lost

Chest                    65 inches         56 inches          -9
Stomach               61.5 inches      58 inches          -3.5
Waist                   55 inches         53 inches          -2
Bicep                   17.5 inches      16.5 inches       -1
Calfs                    20 inches         20 inches         same
Quads                  25 inches         20 inches          -5

             


 

Junk, Junk and more Junk

The last four days have been filled with junk.  It has been late night dining at the drive thru. First it was a stop at Taco Bell after Annie practice.  The next day it was Burger King. For some reason I had a hankering for a Whopper after Annie practice. So I passed up a treat at DQ for a Whopper.  I don't even like Burger King.  It tasted good, really good.  I think that was the start to the downward spiral.  Last night it was Taco Bell for dinner.  I have one word for Cantina bowls,  YUMMY.  Then to top off the evening it was late night snacks at the Annie cast party.

It is time for me to get to my act together again.  I will need to work on self control.  Just because I am in the Drive Thru does not mean I have to buy the Drive Thru.

Junk Food Junkie

As my body gets smaller, My confidence gets larger.

My trainer Alex Ballweg has started to send me my last workout via email.  I thought it would be fun to share it online.   It amazes me that I have been able to do these things in such a short time.   As my body gets small, My confidence gets larger.

Cardio Program

Activity Intensity Duration Comments Walking speed- 2.8 incline- 11 & 5 20 minutes 3 rounds of 4 minutes @11 & 2 minutes @ 5 do a 3 minute warm up and a 2 minute cool down where incline is at 2 and speed is comfortable.

Summary Of Program

Activity Type Sets Reps Duration Tempo Intensity Rest Squat - 2 Leg (Free Motion) Exercise 2 15     60 45 Hip walk w/ band Exercise 2 15       45 Toe touch Exercise 2 15 1 second     45 Bicep Curl - Standing Barbell Exercise 20 12     40 45 Tricep Push-Down - Cable Rope Grip Exercise 2 12     27 45 Double Arm Swing Exercise 2 12     25 45 Push up Plank Exercise 2 1 15 seconds     70 kneeling ankle mobility Exercise 2 8       0

Cool Down

SQUAT - 2 LEG (FREE MOTION) Reps : 15  Sets : 2  Intensity : 60  Tempo :   Rest : 45  Duration :   Preparation : With your back against back pad and shoulders secured grasp hand lever and depress. Place your feet approximately shoulder width in a comfortable position on the platform. Align knees over your toes.  Movement : Brace Spine by drawing your lower abdomen in keeping back against pad Maintaining proper posture, start movement by squatting to a comfortable position. Release hand lever to lock desired weight. Press upward to a fully extended position. Check alignment and positioning and repeat squat It is important not to let your back arch at any time during the movement Keep feet flat on the platform to maintain balance and stability Keep knees in line with toes as you press up  Notes : put feet to outside corners of platform HIP WALK W/ BAND Reps : 15  Sets : 2  Intensity :   Tempo :   Rest : 45  Duration :   Preparation : Place feet inside band and arrange band around ankles. Movement : Keep your chest up. take a large step to the side and a small step with the opposite foot towards the middle of the body. Always keep the band tight. Notes : use green band. keep good body posture while doing reps. TOE TOUCH Reps : 15  Sets : 2  Intensity :   Tempo :   Rest : 45  Duration : 1 second  Preparation : Place butt on the wall and walk your feet out in front of you. Movement : Bend at the waist, reaching towards your toes. Hold for 1 count on bottom and return to full upright position. BICEP CURL - STANDING BARBELL Reps : 12  Sets : 20  Intensity : 40  Tempo :   Rest : 45  Duration :   Preparation : Stand on both legs with feet pointing straight ahead and knees slightly flexed. Hold a barbell in both hands (palm facing up), slightly wider than shoulder width to give regard to the CARRYING ANGLE at the elbow joint (i.e. the slight deviation outward of the lower arm when in the anatomical position). Movement : Maintaining level hips and a drawn in position, perform a barbell curl by flexing both elbows while keeping the shoulder blades in neutral. Curl bar up to chest level. Slowly lower the bar back to its original position by extending the elbows. TRICEP PUSH-DOWN - CABLE ROPE GRIP Reps : 12  Sets : 2  Intensity : 27  Tempo :   Rest : 45  Duration :   Preparation : Stand on both legs with feet pointing straight ahead and knees slightly flexed. Maintain a draw in position throughout the entire exercise. Keep shoulder retracted and depressed. Hold the rope with palms facing each other and elbows flexed 90 degrees. Movement : Extend the triceps by pushing hand towards the ground until arms are fully extended. Avoid letting the back arch, head jut forward and/or shoulders round forward. Hold and slowly return cable to 90 degrees of elbow flexion. Notes : use an under hand grip (palms up) DOUBLE ARM SWING Reps : 12  Sets : 2  Intensity : 25  Tempo :   Rest : 45  Duration :   Preparation : Begin from a lowered squat position with both hands on the KB in between the legs. Pull the KB back toward the thighs by rocking the bodyweight into the heels and brace wrists against inner thighs. Movement : Powerfully extend lower body to accelerate the bottom of the KB up and away. As it ascends, counterbalance the foward pull of the KB by shifting the bodyweight back. As it descends along the same pathway, absorb the KB with the entire body. Exercise provided by www.kettlebellconcepts.com Notes : keep your chest up and shoulders back PUSH UP PLANK Reps : 1  Sets : 2  Intensity :   Tempo :   Rest : 70  Duration : 15 seconds  Preparation : Movement :hold yourself in the up part of a push up. Arms and hands under the shoulders. Notes : Take 70 seconds rest in between the two times. KNEELING ANKLE MOBILITY Reps : 8  Sets : 2  Intensity :   Tempo :   Rest : 0  Duration :   Preparation :use blue pad if at the gym, pillow if at home. make sure toe is forward, ankle, and knee are in line. Movement :Place one knee on the pad, place the other foot against the wall. Lean into the foot against wall until the knee is agaisnt the wall. Notes : Do from kneeling position. and just go back and forth between legs

Is tomorrow here yet.

Thanks to friends who gave cards or provided food for grandpa Tom's funeral

Also thanks to everyone who came to give their last respects .  I have never seen so many people at a wake before.

In honor of grandpa.  I enjoyed the meal at the luncheon.  Maybe to much.  So I took the day off at the gym.  W.I.N

Avery is in the final stretch of Annie rehearsal.  The show starts Friday .  I was able to hit the gym last night in Hastings during rehearsal.  I did my power 150.

50 bird dogs

50 bicep curls

50 shoulder presses

I had an experience with what I call a weight room bully.  He was mad I was using the bench.  I think he chest was big enough already.

Today was my workout with my trainer.

He worked me hard today .  I decided I do hate kettle bells more than squats.

Somedays I think the after workout stretches are harder than the workout. 

I hope I can walk tomorrow.  I heard the sun is suppose to come out.

Food Hangover

Day 4-5-6

Sorry for the delay in postings.  It has been a crazy weekend.

So, I didn't make to the gym Friday.  I ended up making it on Saturday morning.  It was not easy.  I had what I call a food hangover from the night before. I may not drink,but I do know a good meal.  I highly recommend the Longfellow Grill. Be sure to go on a day you are not counting calories.  I pushed past that queasy feeling and managed to work my way through 1 1/2 round of the circuit machines. I felt much better  after my workout. So I managed to get out of the gym again without puking.  Dave 2- Puke 0.

Sunday was a busy day for the Fredericks Family.  Hannah had a Sunday school presentation, while Janell, Avery and the twins walked in the Hasting parade for Annie. I had announcements to do at church.  While making a announcement about the need for helpers in children's church. I said it was a great opportunity to discipline children. Whoops.... it should have been disciple. Let's see how many kids get dropped off at Sunday school next week.

We managed to find time to take a swim at the Y as a family.   This has been a great opportunity for Janell and I to get a light workout in the pool while the girls swim.   We have been to the pool so much, I think I sweat chlorine.

Today is Monday.  I had my second workout with my trainer Alex.  Today was strength training and balance. More new things. I am starting to use some of the free weights.  I did some bench presses and bicep curls and added weights to my squats.  The weights were easy compared to the balance exercises.  I don't think I could pass a sobriety test sober.

I will start posting a monthly photo of myself to show my progress.

   

W.I.N continued

Day 3-  Took a break

Continuing with yesterday's post. I took a break from the gym today.  Not because I was tired or sore.  I did because what's important now.

We mourn the passing of Papa Tom .  While at the same time we prepare to celebrate his life.  The more I learn about my wife's Grandfather, I only wish I can be half the man he was.  He was a quiet man who touched more lifes than any of us will probably ever know .

I also got a chance to take my wife out on a long over due date.  We had a chance to reconnect after a long stressful week.  We enjoyed a wonderful dinner at the Longfellow Grill.  Once again, What's important now.

The gym was not as important as spending time with family and enjoying the wonder company of my wife over a 3 course meal.

Just a hint of our first course.  Just because I workout does not mean I still can't be a foodie.

                                                               W.I.N.