Raquetball

Current Weight: 223lbs
Body Fat: 30.8%

An hour of racquetball burns approximately 650 calories according to a listing by the Mayo Clinic. I've always loved racquetball because I always feel like I got a great workout, but no pain, and I can play for hours. I'm not great at it, but that isn't important, it's just fun to play. Hopefully starting next week I'll have a partner to play with at lunch.

Monday's Workout:

Seated Leg Press: 10r at 190, 8r at 195, 6r at 200
Seated Leg Extensions: 10r at 50, 8r at 55, 6r at 60
Seated Leg Curls: 10r at 50, 8r at 55, 6r at 60
Chest Press: 10r at 90lbs, 8r at 95lbs, 6r at 100lbs
Lat Pulldown: 10r at 90lbs, 8r at 95lbs, 6r at 100lbs
Seated Row: 10r at 100lbs, 8r at 105lbs, 6r at 110lbs
Overhead Press: 10r at 70lbs, 8r at 75lbs, 6r at 80lbs
Tricep press: 10r at 37.5lbs, 8r at 43lbs, 6r at 50lbs
Curls: 10r at 37.5lbs, 8r at 43lbs, 6r at 50lbs

First Day of New Workout

Current Weight: 224lbs
Body Fat: 38.4%

Today I started my new workout routine. Monday's I do the weight machine circuit, Wednesday I'm doing Yoga, and Friday I'll be doing Body Weight exercises.

Monday's Workout:

Treadmill: 5 min at intensity 4
Seated Leg Press: 10r at 195lbs, 8r at 200lbs, 6r at 205lbs
Seated Leg Extension: 10r at 50lbs, 8r at 56.25lbs, 6r at 62.5lbs
Prone Leg Curl: 10r at 37.5lbs, 8r at 43.75lbs, 6r at 50lbs
Chest Press: 10r at 100lbs, 8r at 105lbs, 6r at 110lbs
Lat Pulldown: 10r at 90lbs, 8r at 95lbs, 6r at 100lbs
Seated Row: 10r at 90lbs, 8r at 95lbs, 6r at 100lbs
Overhead Press: 10r at 70lbs, 8r at 75lbs, 6r at 80lbs
Tricep Extension: 10r at 37.5lbs, 8r at 43.75lbs, 6r at 50lbs
Bicep Curl: 10r at 37.5lbs, 8r at 43.75lbs, 6r at 50lbs

Keep Active, Play Catch

Current Weight: 227lbs
Body Fat: 40.2%

Today we went to Phoenix to visit my step-mother and my sister visiting from Arkansas. I took the kids to the greenway by her house and we played catch. It was a nice day and we had a great time. While I don't expect to burn tons of calories this way, being active is far better then being sedentary.

My Personal Trainer

Current Weight: 224 lbs
Body Fat: 40.5%

After doing my wife's workout, I had some serious Delayed Onset Muscle Soreness (DOMS) in my quadriceps. The workout didn't feel too hard, but I sure feel it today.

So I went to the personal trainer myself to get a workout geared toward my needs: weight loss and upper body strength. We didn't do a full workout today, but did some test exercises to verify I had proper form and knew how to perform the exercises. I performed so many different exercises, for most I don't remember the weight or the repetitions.

Saturday's Workout:

Treadmill: level 4 warm-up for 7 minutes
Seated Leg Press: 10r at 195lbs, 8r at 200lbs, 6r at 205lbs
Seated Leg Extension: 10r at 50lbs, 8r at 56.25lbs, 6r at 62.5lbs
Prone Leg Curl: 10r at 37.5lbs, 8r at 43.75lbs, 6r at 50lbs
Chest Press: 10r at 100lbs, 8r at 105lbs, 6r at 110lbs
Lat Pulldown: 10r at 90lbs, 8r at 95lbs, 6r at 100lbs
Seated Row: 10r at 90lbs, 8r at 95lbs, 6r at 100lbs
Overhead Press: 10r at 70lbs, 8r at 75lbs, 6r at 80lbs
Tricep Extension: 10r at 37.5lbs, 8r at 43.75lbs, 6r at 50lbs
Bicep Curl: 10r at 37.5lbs, 8r at 43.75lbs, 6r at 50lbs
Squats: 2x12r at 65lbs
Deadlift: 2x5r at 60lbs
Pushups: 15r, 12r, 10r
Bicycle Crunches: 2x20r
Scissor Kicks: 2x20r
Recumbent Bike: HIIT 30sec on 30sec off for 8 minutes, 2 minutes cooldown

Personal Trainer

Current Weight: 227lbs
Body Fat: 41.2%

So my wife went to a personal trainer I did her workout on Friday. Mostly body-weight exercises.

Friday's Workout:

Squats: 2x15reps
Ball Squats: 2x15reps
Back Lunges: 2x15reps
Side Lunges: 2x15reps
Step Ups: 2x15reps
Crunches: 2x15reps
Bicycles: 2x15reps
Double Crunches: 2x15reps
Dumbbell Curls: 2x15reps at 15lbs
Dumbbell Overhead Press: 2x15reps at 20lbs
Dumbbell Bench Press: 2x15reps at 15lbs

Gaining Weight!

Current Weight: 227lbs
Body Fat: 40.8%

I can't believe I'm still gaining weight, and not losing body fat. I'm obviously gaining strength, as indicated by the increase in weight amounts I am able to lift. But, muscle mass and body fat percentage are not changing and my weight is increasing.

Tuesday's Workout

Assisted Dips: 12r at lvl 11 (58 lbs)
Assisted Pullups: 12r at lvl 15 (82 lbs)
Seated Chest Press: 12r at 125lbs
Seated Overhead Press: 12r at 120lbs
Cable Crossovers: 12r at lvl 7 (weight unknown)
Standing Calf Raises: 12r at 81lbs
Seated Flys: 12r at 94lbs
Seated Rows: 12r at 144lbs
Camber Curls: 12r at 55lbs

Finally Not Sick

Current Weight: 222lbs
Body Fat: 38.4%

I'm finally over the sickness and am looking forward to working out once again.

Thursday's Workout:

Assisted Dips: 12r at lvl 11 (weight unknown)
Assisted Pullups: 12r at lvl 15
Seated Chest Press: 12r at 125lbs
Seated Overhead Press: 12r at 120lbs
Cable Crossovers: 12r at lvl 7 (weight unknown)
Standing Calf Raises: 12r at 81lbs
Seated Flys: 12r at 94lbs
Seated Rows: 12r at 144lbs
Camber Curls: 12r at 55lbs

Still Sick

Current Weight: 222lbs
Body Fat: 38.4%

I'm still not feeling well, congested chest, sinus blockage, but I need to get something done today.

Saturday's Workout:

Assisted Dips: 12r at lvl 11 (weight unknown)
Assisted Pullups: 12r at lvl 15
Seated Chest Press: 12r at 120lbs
Seated Overhead Press: 12r at 120lbs
Cable Crossovers: 12r at lvl 7 (weight unknown)
Standing Calf Raises: 12r at 81lbs
Seated Flys: 12r at 94lbs
Seated Rows: 12r at 144lbs
Camber Curls: 12r at 55lbs

Body Fat

Current Weight: 221lbs
Body Fat: 40.4%

I'm not really sure what's going on. My body fat is increasing, yet my weight is decreasing. That means I'm losing lean muscle mass. Instead of using the impedance method I may have to purchase calipers and check my body fat that way. We'll see.

Tuesday's Workout:

Assisted Dips: 12r at lvl 11 (weight unknown)
Assisted Pullups: 12r at lvl 15
Seated Chest Press: 12r at 120lbs
Seated Overhead Press: 12r at 120lbs
Cable Crossovers: 12r at lvl 7 (weight unknown)
Standing Calf Raises: 12r at 81lbs
Seated Flys: 12r at 94lbs
Seated Rows: 12r at 144lbs
Camber Curls: 12r at 55lbs

The Scales

Current Weight: 220lbs
Body Fat: 38.7%

I did it. I broke free of the stigma of the scales and am going to use it only as an additional measuring tool. I weighed myself today with the attitude of "so what?" So what if I've gained weight. So what if I've gained fat. I expected to since I didn't do anything for almost 6 months, and now I can use the scales to measure my progress once again.

Wednesday's Workout:

Assisted Dips: 12r at lvl 11 (weight unknown)
Assisted Pullups: 12r at lvl 15
Seated Chest Press: 12r at 115lbs
Seated Overhead Press: 12r at 115lbs
Cable Crossovers: 12r at lvl 7 (weight unknown)
Standing Calf Raises: 12r at 81lbs
Seated Flys: 12r at 94lbs
Seated Rows: 12r at 144lbs
Camber Curls: 12r at 55lbs

Discouragement and a Reboot

Last winter I got seriously discouraged due to a plateau. I couldn't break 213, and my weight kept going up and down around there. I took a break from measuring, took a break from Taekwondo, and from all other exercise. I gained a few pounds in the process. I should have at least maintained what I was doing to hold the current weight, now I feel like I have to start all over again and it makes it harder than when I initially started.

Regardless, in February of this year (2008) I enrolled in the local YMCA and started a weight lifting regimen. The choice of exercises right now are to build the muscles I want to focus on, my perceived weak spots. By gaining lean muscle mass I hope to increase my metabolism and further my long term fat loss goal. I'll be back-posting the old workouts as I get time, as well as future workouts and additional informative articles.

In addition to the exercises I'm doing at the Y, I'm also starting to ride my bike to work irregularly. It's a 12 mile trek 1 way and my bike is a mountain bike (Trek 4100 Alpha), not really designed for street riding, but it does the job. I'll be discussing that too.

Take Small Bites

Current Weight: 217 lbs
Body Fat: 30.2%
Take Small Bites

By taking smaller bites of food, we actually savor the food we eat, enjoying the flavors present. As you begin to actually taste the food you are eating you may notice a change in the foods you desire.

Taking small bites will also lengthen the time it takes to eat and you'll have a lesser tendency to eat too much. As you start to feel full, stop eating, your stomach needs time to process what you already have in it, and overloading it will only cause the excess to be stored as fat.

Weekly Progress

Current Weight: 213 lbs
Body Fat: 27.5%
Weekly Progress


This week I've maintained an additional loss. The loss is still the motivating factor. I need to want it more.

Week 18: 2 lbs
Week 17: 1 lb
Week 16: 1 lb
Week 15: 0 lbs
Week 14: 0 lbs
Week 13: -1 lb
Week 12: 0 lbs
Week 11: 1 lb
Week 10: 0 lbs
Week 9: 1 lb
Week 8: 0 lbs
Week 7: 2 lbs
Week 6: 1 lb
Week 5: 1 lb
Week 4: 1 lb
Week 3: 0 lbs
Week 2: 6 lbs
Week 1: 6 lbs

Current Weight: 216 lbs.
Body Fat: 31.4%

Wednesday Night Taekwando Class

Current Weight: 214 lbs
Body Fat: 33.7%
Wednesday Night Taekwando Class

Exercise
Jump Rope: 100 reps
Taekwando: 1 hr
Panther Stretch Push-Ups: 3 x 10 reps
Atlas Push-Ups: 3 x 10 reps

Current Weight: 214 lbs
Body Fat: 30.1%

Monday Night Black Belt Class

Current Weight: 216 lbs
Body Fat: 39.2%
Monday Night Black Belt Class

Exercise
Jump Rope: 100 reps
Tae Kwan Do: 1.5 hours
Panther Stretch Push-Ups: 3 x 10 reps

Current Weight: 215 lbs
Body Fat: 35.1%

Current Weight: 215 lbs
Body Fat: 34.5%

Wednesday Night Taekwando Class

Current Weight: 215 lbs
Body Fat: 30.1%
Wednesday Night Taekwando Class

Exercise
Jump Rope: 100 reps
Tae Kwan Do: 1 hour
Panther Stretch Push-ups: 3 x 10 reps
Atlas Push-ups: 3 x 10 reps
Lierderman Chest Press: 3 x 10 reps
Chest, Abdominal, Tricep DVR: 3 x 10 reps
C'mon At Ya: 3 x 10 reps
Rope Pull: 3 x 10 reps